How To Stick To Your Diet Promises According To Psychologists

Whether we want to lose that Thanksgiving and Christmas weight or gain more for that perfect body shape, sticking to the plan is the hardest to do. One minute, you are full of passion and excitement to start exercising and dieting. The next day, all the energy has dropped, and you’re back to your status quo. We have all been there, folks. Every psychologist, however, does not leave us without any advice and tips for this.

Get ready to bring back that energy and enthusiasm you had at the start of planning. Take note of these most effective ways to stay on track:

Make A Checklist

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It is the most simple of the things that you should have first done at the thought of going back in shape. Take a notebook and a pen and start jotting down what you need to do.

Start listing down your main goal. Below that, break that main goal into small and doable ones that you can guarantee either weekly or monthly. On another page, list every little thing that you should do to achieve those smaller and manageable goals.

Make a daily or weekly checklist out of that scratch or outline. Most people feel good about having something to mark, cross out or check at the end of the day as an indication of having accomplished something. In the long run, this will help you stick with your plans.

Take It Step-By-Step

Don’t feel envy to those fitness enthusiasts who do more than you can right now. Remember that you are just starting. Start with something light or small. Don’t push yourself to do something you are not accustomed to yet. This practice might even harm your body and eventually mess up with your primary goals.

Don’t force yourself to eat very little or completely nothing at all. Don’t punish yourself just because you binge ate last night or missed a day of exercising. These are only small mistakes if you are going to stick with your plan religiously anyway.

Educate Yourself Of The Immediate Benefits

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True enough, the progress may not even be evident at the first onset to execute our plans. Note that neither of these goals is achievable overnight. We know that it is sometimes hard to convince ourselves to push through if our eyes cannot see any significant difference at a considerable amount of time.

As a remedy to this problem, it is best to know the immediate benefits brought about by diet and exercise. Let’s focus on those benefits for a while so we will continue to find the daily motivation to what we do. It’s all about the mindset if you are going to look at it.

Schedule Them All

Part of the planning is the scheduling of these diet and exercise plans (see some recommendations here: momjuction.com). You may also schedule when cheat day will be and list all your possible healthy recoveries from that.

Take note of every exercise that you WILL do. List down all the food that you will and will not eat at some specific dates. It will also help you in tracking your progress.

Those Exercise Clothes May Do Wonders

Make it a habit to change from your work clothes to workout outfit after these official or school duties. It may create a mindset that you are indeed ready to do some exercise at the very moment. Plus, it is a motivating practice in itself. Imagine throwing those fitting exercise clothes on and sweating on it like a genuine fitness enthusiast.

Look Or Ask For Support

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Find a buddy or a family member who shares the same workout and diet goals as you. He or she can act like a coach on times that you are feeling lazy to push further. This workout buddy will make your journey more exciting, making you stick more with your plan. Both of you may also plan rewards as soon as you finish your little or weekly goals.

Another tip, you may post these plan and workout pictures on social media, so you will find out how people are cheering for you. That itself is motivation and creates an obligation for you to reach your goal because people know it and expect of you already.

The key, aside from making each step doable, manageable, and accessible, is the proper mindset that you should have. As soon as you feel that the enthusiasm and commitment levels seem to drop, go back to the reasons why you started at all and follow the above tips this time.

Slow Distance Running And Its Benefits

 

There are actually many advantages to doing long distance runs. Aside from building and strengthening the musculoskeletal system, it also develops the respiratory system. Plus, it’s an excellent method to release body toxins and clear your mind from the stress, anxiety, and pressures from the day’s work. Perhaps it’s time to try and mix long slow runs with your sprints.

If you’re a newbie at running, it may be hard to increase the stamina that it takes to do regular long-distance runs. A vital thing to keep in mind is your speed. It must be different after a few runs – varying average speed in a 5-kilometer than compared to when doing a 25-kilometer run. For some people, it’s always good to go with fast running and keeping the same speed. However, long-distance running at a slower speed has been proven to produce positive results, and more runners are encouraging their fellow runners to give it a try so they too can reap the benefits.

Definition Of Slow Running

Slow running is actually subjective, as each will have his or her speed. But a great method to identify a slow versus a fast run is to observe if one can make a constant conversation with a running mate. If he can talk while running, then that’s his slow-paced running speed.

Additionally, you can check your heart rate to determine what your slow speed is. Your rate should be at a range of 110 to 140 beats per minute if you are doing a gentle run. You’ll also notice that you’re breathing slowly without panting.

Benefits Of Slow Distance Running

  • It strengthens the muscles of the arms, legs, and torso
  • Regular slow running promotes an effective running form
  • It increases the body’s tolerance to physical discomfort, muscle soreness, and fatigue.
  • It instills patience and discipline.
  • It improves the status of the respiratory, musculoskeletal, and cardiovascular systems.
  • It increases muscle bulk and the number of muscle fibers, improving the muscles’ capacity to carry oxygen throughout the other parts of the body.
  • It strengthens the ligaments, joints, and tendons so they can withstand the stresses of slow and fast running.
  • It promotes physical and mental wellness.

Undeniably, there are a lot of health benefits of slow distance running, which is why it is a great idea to combine it with your sprints. This technique will help you develop into a better running enthusiast because you are training your mind and body to be versatile and withstand longer distances. And before you know it, you are actually burning more calories compared to when you were doing pure sprinting. Sooner or later, you’ll be ready for even the high-intensity training sessions.

Frequency Requirements For Slow Distance Running

Similarly, the frequency of runs you can do is subjective, and, of course, depends on how often an individual goes running.

A slow long-distance run is usually classified as 50% longer than regular running. If your running schedule is three times weekly, then you can do two regular runs and one long slow distance run. When you’ve done this for a month or so, you’ll eventually see the difference in the way you run and how you feel when you run.

If you’re a runner, you tend to track your distance when you start long distance running. But instead of doing just that, try tracking your time instead. For instance, if you do one long distance run in a week, try increasing your time by five to ten minutes in the succeeding weeks.

If, however, you’re an amateur, you can start slow running at 45 minutes. This is important as it doesn’t only help build muscle strength and recovery, but it also helps release toxins from those worked up muscles. For runs that 45 to 90 minutes long, you’re boosting your body’s capacity to carry oxygen and building up your stamina without too much mental and physical stress.

If you run for more than 90 minutes, you are educating your body to improve your body’s ability to cope with the discomfort and soreness that comes with the aftermath of running.

Takeaway

Finally, slow distance running decreases the risk of injury, which is much higher in those individuals who do fast runs. For that reason alone, you should give long and slow distance running a chance for your body to adapt, build, and withstand the different intensities that the body – and life – encounters.

 

 

 

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8 Ways Running Can Work Wonders For Your Mental Health

The Benefits Of Running For Your Mental Health

Running is known as a good thing for our health. It improves blood circulation which is essential to cardiovascular function, and it helps people lose more weight as it speeds up the metabolism. Very few would say that running is also good for mental health stability. You won’t need your therapist every week if you start running, as they say. 

What A Runner Can Do In New York City

Traveling to new places is always exciting as it allows you to interact with locals who have a different lifestyle that you do. At the same time, it is also an excellent opportunity to meet new people who share the same passion that you have. As a runner, you are probably interested in marathon activities or events organized for physically active individuals. If you are the kind of runner who goes to regular therapy sessions, then you will love how New York city can lift your mood and increase your happiness.…

4 Tips On Overcoming Pre-Marathon Anxiety

Signing up for a marathon for the first time, whether it’s half or full, is genuinely exciting. You are about to take part in an athletic event that only the most determined folks can complete. Even if you do not get a place on top of the leaderboard, the fact that you never gave up somewhere in the middle makes you deserving of claps and cheers from everyone.

Nevertheless, as the days become closer than ever to the marathon, it seems common for new participants to develop anxiety. Your hands may get clammy the more you think about the occasion. You might play terrifying scenarios in your head as well, such as falling on your face, collapsing, or feeling claustrophobic while running with thousands of individuals.

In case you cannot shake off the anxiety and are on the verge of skipping the event altogether, check out the tips below on how to overcome pre-marathon anxiety.

1. Concentrate On Dependent Variables

From the moment you feel nervous about the outcome of the race, you should stop your brain from focusing on things that you have no control over, e.g., age, height, length of the marathon, location, et cetera. Thinking that you are too short or too old in comparison with other runners, for instance, cannot help you finish the course. Instead of pouring your concentration on those, it is better to try to manage the aspects that you can alter, such as your speed, health, sleeping habits, diet, and many more.

2. Get Rid Of Stress

Pre-marathon anxiety may have been induced by the simple truth that your stress level is at its maximum capacity. Aside from training, after all, it is possible that you have projects to accomplish in the office or children to take care of daily. Since all these activities are equally important to you, there is no way for you to put any of them on the bottom of your priorities, thus elevating your stress. Considering you wish to get rid of anxiety before the athletic event, therefore, you need to deal with the stressors immediately.

3. Remember Why You Signed Up

Anxiousness tends to make you forget why you want to join the marathon. Some do it to prove to themselves as well as to other people that they can crush their physical limitations. Others see the event as a testament to how much they have changed in recent years. Like everyone else, you should remember why you signed up for it in the first place.

4. Plan How You’ll Do The Race

Assuming no amount of pep talk can calm your nerves, you may speak with a fitness coach or veteran runners regarding race tactics. They will be able to share ideas on what to do during each leg of the marathon. They can also advise you on when you should either run or jog so that you may conserve your energy until the end. By planning days or weeks before the event, you can go to the location without worrying about the unexpected.

Final Thoughts

Pre-marathon anxiety usually sets in a runner’s mind when you have no previous experience to tap into. Everything is new to you; it’s hard to tell what can happen during the race. Nonetheless, if you heed the tips above, your chances of coming to the marathon with confidence may increase.

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Depression And Suicide: What Runners Need To Know

 

In an effort to save a life, I deemed it necessary to write this blog about runners who are depressed or have been experiencing bouts of depression. It’s been constantly nagging on my better conscience, more like poking me from behind and saying, “Hey. If by now you still can’t see that I’m real, well, it’s your untimely loss.” And it’s the truth. I literally lost my aunt (she was an avid jogger) to depression and, my office mate committed suicide last year due to this mental health illness as well. He survived though, and is still on the process of sorting himself out. My aunt, on the other hand, is in a mental health facility now. After her breakdown, she just lost her will to live.…