It's Monday, it's cold outside, the wind is blowing and all I want to do is curl up with a blanket, a hot cup of tea, a muffin and watch movies, or curl up in my warm bed with a good book.
All of this warm, fuzzy, don't-want-to-move very far behavior leads to other behaviors such as eating. And I don't mean eating chicken and rice and vegetables. I mean, meat and potatoes, pumpkin sweets, and creamy, hot drinks like cider and cocoa. Is there a way to avoid this?
I know one way to avoid this type of comfort food eating-start MOVING. Keep EXERCISING. Make a concerted effort to hit the gym or take a cold-weather hike. Hit a fitness class on your lunch break. Get the dog out for a brisk walk. I know, as a personal trainer, this time of year individuals want to hibernate. But the best thing you can do for yourself is just MOVE.
Many people suffer from Seasonal Affective Disorder (SAD). Symptoms include moodiness, feeling unenergetic and depressed, unmotivated and poor eating habits start showing up. All or some of these symptoms start showing usually around the beginning of Fall and last through the winter months. You can address this problem by using phototherapy (light therapy), psycho therapy, and talk to your doctor about possible anti-depressants.
The other positive way to stave off SAD is to change up your diet. There was some research done in Britain recently that showed people who consumed a diet high in sweets, fried food, processed meat and refined foods had a higher incidence of symptoms of depression.
So when you are reaching for the baked goods a little more often than you know what is good for you, change it to reaching for a piece of fruit. Keep your main meals rich in fish, lean white meat and vegetables. This not only helps with staving off oncoming depression, it will help healthwise by keeping your weight down, and long term prevention of diseases such as Alzheimer's and Parkinson's. I know it's hard, but really make a concerted effort to stay on track. Your body will thank you for it by Spring. :-)
Happy Monday!
~Merri Lou
Monday, November 8, 2010
Wednesday, September 15, 2010
It's Workout Wednesday! Cool Tips To Enhance Your Weight Training
I love working out. It makes me happy. It increases my endorphin levels, clears my head, strengthens my muscles, and keeps me trim and fit (IF I don't indulge in too many food yum yums!)
An essential part of a well-rounded workout routine is weight training. And weight training can be very intimidating, especially if you haven't had any proper instruction i it. A person without proper instruction is actually pretty easy to spot.
Maybe you recognize this specific person at the gym:
Safety
Safety is first and foremost in most activities you do, whether cooking in a kitchen, or riding a bike-it doesn't matter. Safety in a gym is imperative to prevent injury to yourself and others around you.
And I have seen some crazy things in my twenty years that make me cringe on the safety aspect of weight training, so let's get the mainstays out of the way:
Follow the gym rules-They are there for a reason-Your Safety!
There are two things that will always enhance, progress or can hurt your exercise-Gravity and the angles that you perform your exercise in. So what I mean by positioning is this: Look at how your are sitting, standing, balancing, or kneeling. Gravity is always coming down on you, so your angle of your exercise position is going to be affected no matter what. So when sitting in a machine to do a chest press, on a free bench to perform a double-bicep curl, or any other seated exercise, you should always be seated at 90 degree angles. If the bench leans back, then keep it at 45 degree or 180 straight angles. Your back and core will thank you later. ;-)
When balancing on an unstable surface, such as a wobble board or Bosu Trainer, pretend you are a carrousel horse and have a pole directly through your middle top of your head and comes out straight between your legs. (Okay, you can chuckle here; nothing naughty here intended, people!). Keeping your joints soft and not locked out, and your pelvis tilted forward, and you imagine that pole staying straight through you, you will be able to squat and hold your balance in a better, safer position.
Efficient Movement=Effectiveness
Now that you are safe and positioned correctly, let's take a look at making your movements as efficient as possible. Efficiency comes with a few principles-Weight, Range of Motion (ROM), Speed and Resistance. All of these principles effect how proficient your weight training is. By apply these principles, your exercises will be more effective, which in turn creates strength, power, lean body mass, burns more calories most importantly, prevents injury.
Here is an example of how these principles are applied:
Joe is ready to perform a flat bench, free bar, chest press. He has a 45 lb bar above his head and is ready to pump out 12 repetitions.
He needs to add a sufficient amount of weight with plates to create enough resistance against gravity to make his muscles have to contract and work.
Once he finds a proportionate amount of weight, he lifts the bar directly over his chest (NOT over his shoulders! Biggest mistake most people make! In Kinesiology terms, it's called 'the nipple line') keeping his angle of his arms to his chest at 90 degrees and his feet flat with his knees bent at 90 degrees.
Next is ROM which should be a full ROM, lowering the bar at a comfortable speed all the way before touching the chest and contracting his abs and chest to help push straight up again, locking his elbows and keeping his wrists in alignment with his elbows. Another tip to this-always keep your thumbs around the bar-never go thumbless while pushing up-imagine if the bar slipped away from your hands-Ouch! Your thumb is the latch that keeps the bar in place. And the most important tip today: Remember to BREATHE-exhaling on the hardest part of the lift-the push. Add eleven more reps to that one and finish your set! :-)
Just in one exercise, all components are covered: Safety, Positioning, and Efficiency, as well as the principle to weight training-Weight, ROM, Speed and Resistance. And these are able to fit into any exercise you choose! If you keep this information in mind while working out, you workout routines will become much more effective, with greaters gains in strength and power, as well as loss of weight will be achieved faster.
Don't be afraid to make an investment in your health and safety. It is well worth it to hire a certified personal trainer to keep you on track with your fitness goals and to help you put these tips into practice. Best of Luck to all of you in your health and fitness goals!
And if you ever have any questions or comments, I would be happy to answer!
Happy Wednesday!
Yours In Health,
~Merri Lou
An essential part of a well-rounded workout routine is weight training. And weight training can be very intimidating, especially if you haven't had any proper instruction i it. A person without proper instruction is actually pretty easy to spot.
Maybe you recognize this specific person at the gym:
- They are watching people around them for ideas and proper form for lifting;
- They are carrying around a magazine article or full magazine, trying out to copy what the pictures are showing;
- They are walking around socializing more than working out;
- They are watching themselves more in the mirror, posing or fixing their hair than working out;
- They sit down on a bench with a couple of weights and do bicep curls and maybe a chest press because that is what they learned in high school and they consider that a full wight training routine.
Safety
Safety is first and foremost in most activities you do, whether cooking in a kitchen, or riding a bike-it doesn't matter. Safety in a gym is imperative to prevent injury to yourself and others around you.
And I have seen some crazy things in my twenty years that make me cringe on the safety aspect of weight training, so let's get the mainstays out of the way:
Follow the gym rules-They are there for a reason-Your Safety!
- Don't run in the weight room.
- Put your weights away so others don't trip on them or aren't able to lift your discarded weights because they are too heavy-clean up after yourself.
- Bring a towel and a water bottle-Why? Because a towel can prevent you from catching germs that may be sitting on a bench or machine left by a previous person; and a water bottle so you keep hydrated and don't pass out. Sounds simple, but you would be surprised at how many people I have helped who have almost fainted during a workout because of a lack of hydration.
- Clean the equipment before and after your workout-I clean before to wipe down anything that was left by someone who may not have wiped the machine down before me, and after, as courtesy for the next gym member to use it. Most workout facilties provide cleaning spray bottles and paper towels-use them!
- Be aware of your surroundings-Love to jump rope? Don't do it so close to others that you will whip them with the rope, or using a kettlebell? Make sure you are not swinging it near someone's melon. No one wants to be knocked out by a kettle bell-Ouch!
There are two things that will always enhance, progress or can hurt your exercise-Gravity and the angles that you perform your exercise in. So what I mean by positioning is this: Look at how your are sitting, standing, balancing, or kneeling. Gravity is always coming down on you, so your angle of your exercise position is going to be affected no matter what. So when sitting in a machine to do a chest press, on a free bench to perform a double-bicep curl, or any other seated exercise, you should always be seated at 90 degree angles. If the bench leans back, then keep it at 45 degree or 180 straight angles. Your back and core will thank you later. ;-)
When balancing on an unstable surface, such as a wobble board or Bosu Trainer, pretend you are a carrousel horse and have a pole directly through your middle top of your head and comes out straight between your legs. (Okay, you can chuckle here; nothing naughty here intended, people!). Keeping your joints soft and not locked out, and your pelvis tilted forward, and you imagine that pole staying straight through you, you will be able to squat and hold your balance in a better, safer position.
Efficient Movement=Effectiveness
Now that you are safe and positioned correctly, let's take a look at making your movements as efficient as possible. Efficiency comes with a few principles-Weight, Range of Motion (ROM), Speed and Resistance. All of these principles effect how proficient your weight training is. By apply these principles, your exercises will be more effective, which in turn creates strength, power, lean body mass, burns more calories most importantly, prevents injury.
Here is an example of how these principles are applied:
Joe is ready to perform a flat bench, free bar, chest press. He has a 45 lb bar above his head and is ready to pump out 12 repetitions.
He needs to add a sufficient amount of weight with plates to create enough resistance against gravity to make his muscles have to contract and work.
Once he finds a proportionate amount of weight, he lifts the bar directly over his chest (NOT over his shoulders! Biggest mistake most people make! In Kinesiology terms, it's called 'the nipple line') keeping his angle of his arms to his chest at 90 degrees and his feet flat with his knees bent at 90 degrees.
Next is ROM which should be a full ROM, lowering the bar at a comfortable speed all the way before touching the chest and contracting his abs and chest to help push straight up again, locking his elbows and keeping his wrists in alignment with his elbows. Another tip to this-always keep your thumbs around the bar-never go thumbless while pushing up-imagine if the bar slipped away from your hands-Ouch! Your thumb is the latch that keeps the bar in place. And the most important tip today: Remember to BREATHE-exhaling on the hardest part of the lift-the push. Add eleven more reps to that one and finish your set! :-)
Just in one exercise, all components are covered: Safety, Positioning, and Efficiency, as well as the principle to weight training-Weight, ROM, Speed and Resistance. And these are able to fit into any exercise you choose! If you keep this information in mind while working out, you workout routines will become much more effective, with greaters gains in strength and power, as well as loss of weight will be achieved faster.
Don't be afraid to make an investment in your health and safety. It is well worth it to hire a certified personal trainer to keep you on track with your fitness goals and to help you put these tips into practice. Best of Luck to all of you in your health and fitness goals!
And if you ever have any questions or comments, I would be happy to answer!
Happy Wednesday!
Yours In Health,
~Merri Lou
Monday, September 13, 2010
Mental Health Monday-Omega-3 Fatty Acids= Brain Power, Baby!
It's Monday and time to promote some mental health. I've been doing some research on Omega-3 Fatty Acids through Fish Oil Supplements. I started taking them myself, to see if there is a difference in my focus and retention of information (a weak spot for me!). So let me enlighten you on some of the recent research I have found :
Where Do They Come From?
Omega-3 Fatty Acids are found in certain fish and seafood that includes, salmon, halibut, tuna, mackerel, lake trout, herring, sardines, algae, krill, and nut oils. They are considered an essential fatty acid, which means that they are essential for human health, but our bodies aren't able to produce them. We have to get them through eating food.
What Roles Does Omega-3's Play Specific To Our Brain Functions?
Omega-3's are crucial in human development. Pregnant women need to make sure they are supplementing properly for optimal growth of their fetuses. Check with your physician to make sure your prenatal vitamins have enough omega-3's in them. Fetuses short on omega-3 fatty acids during pregnancy are at risk for developing vision and nerve problems. Keep up on your omega-3's, mom's-to-be! :-)
Research has shown also that brain function relies heavily on those omega-3's, being that there is a high concentration of them in our noggins. This research has also shown that omega-3's can effect cognitive and behavioral functions-especially in the areas of Depression, ADHD, Bipolar Disorder and Schizophrenia.
Depression-Different results have been found with Depression. Several studies showed improvement of depression as an addition to prescribed antidepressants and other studies found no benefit at all. Remember, depression is a serious illness. Do not try to treat it on your own. See a qualified physician for help.
ADHD (Attention Deficit-Hyperactivity Disorder)-ADHD has also had some mixed study results. One study showed that in nearly 100 boys, those with lower levels of Omega-3 fatty acids had a higher incidence of behavioral and learning issues (this included poor sleep behaviors and tantrums) than boys with normal levels of Omega-3 fatty acids. There hasn't been any conclusive evidence yet that Omega-3's help improve some behavioral symptoms with or without prescribed stimulants. But, it doesn't hurt to add them in with this disorder. Check with your doctor for any contraindications if there are other medications taken along with the stimulant prescriptions.
Bipolar Disorder and Schizophrenia-There are mixed results with studies on Bipolar Disorder, Schizophrenia and Omega-3 fatty acids, as well. One study showed a 4 month improvement of less mood swings and relapses, but another study found that Omega-3's didn't help reduce symptoms significantly. However keeping up with your daily uptake would be a reasonable approach to a healthy supplemental regime.
Other Benefits
The American Heart Association (AHA) is a big proponent of Omega-3's and eating a balanced weekly diet of fish, and recommends eating fish at least two times a week. The AHA has found that these fatty acids help may reduce the risk of chronic disease such as heart disease, athritis and cancer, as well as reducing inflammation found in the body.
If you are experiencing symptoms of dry skin, brittle hair, fatigue, heart problems, poor memory, poor circulation, depression, or mood swings, this could be signs that you have a deficiency of Omega-3's. Remember to check with your doctor if one or more of these symptoms are happening.
So now that you are up on the latest info of Omega-3's, grab some supplements today and remember to add fatty fish to your weekly menu. And feel the power of the benefits!
Enjoy your Monday and make it a great day!
Yours In Health,
~Merri Lou
Where Do They Come From?
Omega-3 Fatty Acids are found in certain fish and seafood that includes, salmon, halibut, tuna, mackerel, lake trout, herring, sardines, algae, krill, and nut oils. They are considered an essential fatty acid, which means that they are essential for human health, but our bodies aren't able to produce them. We have to get them through eating food.
What Roles Does Omega-3's Play Specific To Our Brain Functions?
Omega-3's are crucial in human development. Pregnant women need to make sure they are supplementing properly for optimal growth of their fetuses. Check with your physician to make sure your prenatal vitamins have enough omega-3's in them. Fetuses short on omega-3 fatty acids during pregnancy are at risk for developing vision and nerve problems. Keep up on your omega-3's, mom's-to-be! :-)
Research has shown also that brain function relies heavily on those omega-3's, being that there is a high concentration of them in our noggins. This research has also shown that omega-3's can effect cognitive and behavioral functions-especially in the areas of Depression, ADHD, Bipolar Disorder and Schizophrenia.
Depression-Different results have been found with Depression. Several studies showed improvement of depression as an addition to prescribed antidepressants and other studies found no benefit at all. Remember, depression is a serious illness. Do not try to treat it on your own. See a qualified physician for help.
ADHD (Attention Deficit-Hyperactivity Disorder)-ADHD has also had some mixed study results. One study showed that in nearly 100 boys, those with lower levels of Omega-3 fatty acids had a higher incidence of behavioral and learning issues (this included poor sleep behaviors and tantrums) than boys with normal levels of Omega-3 fatty acids. There hasn't been any conclusive evidence yet that Omega-3's help improve some behavioral symptoms with or without prescribed stimulants. But, it doesn't hurt to add them in with this disorder. Check with your doctor for any contraindications if there are other medications taken along with the stimulant prescriptions.
Bipolar Disorder and Schizophrenia-There are mixed results with studies on Bipolar Disorder, Schizophrenia and Omega-3 fatty acids, as well. One study showed a 4 month improvement of less mood swings and relapses, but another study found that Omega-3's didn't help reduce symptoms significantly. However keeping up with your daily uptake would be a reasonable approach to a healthy supplemental regime.
Other Benefits
The American Heart Association (AHA) is a big proponent of Omega-3's and eating a balanced weekly diet of fish, and recommends eating fish at least two times a week. The AHA has found that these fatty acids help may reduce the risk of chronic disease such as heart disease, athritis and cancer, as well as reducing inflammation found in the body.
If you are experiencing symptoms of dry skin, brittle hair, fatigue, heart problems, poor memory, poor circulation, depression, or mood swings, this could be signs that you have a deficiency of Omega-3's. Remember to check with your doctor if one or more of these symptoms are happening.
So now that you are up on the latest info of Omega-3's, grab some supplements today and remember to add fatty fish to your weekly menu. And feel the power of the benefits!
Enjoy your Monday and make it a great day!
Yours In Health,
~Merri Lou
Tuesday, September 7, 2010
The Day After Labor Day-Forget January First! This is the REAL Starting Point!
My kiddos started school today. I don't know who was more excited-them or me. The first day of school is always so great-no real homework right away, seeing friends you haven't seen in three months and just the newness of a fresh start of education. Kindof like a newly painted room. You walk in to a freshly painted room, and you get excited to see what it will look like once it is all decorated. :-)
I know that many of your children (and yourselves) started school a little earlier, but the day after Labor Day is full of the significance that it is the last long weekend until Thanksgiving break. It is truly the last day of summer.
I love this day. I look forward to having a true routine again. Knowing when to feed children, and when to schedule meetings, play time, gym time and bed time. It's a blessing! But, I LOVE summer! I love all that it entails under the sun. And I love the FREEDOM of summer, yet crave the routine that the day after Labor Day gives to all of us, when we are officially back to work and school.
The month of September has always in my life signified happy beginnings and heart-wrenching endings. So many life changes have happened to me in this month-and more are happening! More have happened in this month than any other, even January. January always feels like more of a continuation after a vacation-maybe because there isn't a seasonal change that goes along with it, unlike September. All I know, is that I am going to embrace all changes that come my way-good or bad, and I choose to make the bad changes become good ones.
So I say, embrace today. Embrace the rest of this week. Heck, embrace the entire month of September! Today, the day after Labor Day, can become a brand new start for you! Are you ready?
Happy September!
Yours In Health,
~Merri Lou
I know that many of your children (and yourselves) started school a little earlier, but the day after Labor Day is full of the significance that it is the last long weekend until Thanksgiving break. It is truly the last day of summer.
I love this day. I look forward to having a true routine again. Knowing when to feed children, and when to schedule meetings, play time, gym time and bed time. It's a blessing! But, I LOVE summer! I love all that it entails under the sun. And I love the FREEDOM of summer, yet crave the routine that the day after Labor Day gives to all of us, when we are officially back to work and school.
The month of September has always in my life signified happy beginnings and heart-wrenching endings. So many life changes have happened to me in this month-and more are happening! More have happened in this month than any other, even January. January always feels like more of a continuation after a vacation-maybe because there isn't a seasonal change that goes along with it, unlike September. All I know, is that I am going to embrace all changes that come my way-good or bad, and I choose to make the bad changes become good ones.
So I say, embrace today. Embrace the rest of this week. Heck, embrace the entire month of September! Today, the day after Labor Day, can become a brand new start for you! Are you ready?
Happy September!
Yours In Health,
~Merri Lou
Thursday, September 2, 2010
Infusing a Healthy, Positive Attitude Into Our Children
It's time. School all over the nation is starting around this week. Parents have purchased school supplies, new school clothes, books and shoes to make sure their children are prepared to learn. But as parents, have we truly prepared them fully to be able to handle all school situations? Have we prepared them with a healthy, positive attitude toward others?
As parents, we set examples of all things we do and say for our children. We make efforts not to swear around them, or exhibit bad behavior of all forms. But by focusing on not setting bad examples, have we focused enough on really exhibiting good ones? What I mean by this is, have we truly shown them the "Golden Rule": "Do unto others as you would have do unto you?" "Treat others the way you would like to be treated?" Have we been good examples of showing kindness and compassion towards others? I believe this is the most important tool we can send our kids off to school with.
I was watching a segment on the news on how social media might be playing a big part on our kids' attitudes. It seems that there is this trend of narcissism that has arisen from kids becoming ultra-focused on themselves through media. And it does make sense. Hey, many of us have Facebook or MySpace accounts, where most information is delivered through "your" profile or account. Information desseminated through Twitter is usually about what "you" are doing or what is going on in "your" life. This is the example we have been setting for our kids that posting information solely about "you" is okay. It's all about 'them'. We are allowing them to form their attitudes through a very narcisstic means. 'Me, me, me' is what they are learning-not a very positive way to form healthy attitudes towards caring about one another. And of COURSE, there are posts over internet social sites where kid's provide information about how to help others through youth group, or charitable organizations-but it is a small percentage.
As a single parent, I strive extra hard to build a foundation of kindness, compassion and giving towards others for my kiddos. Sometimes there seems like there isn't always enough time or money to give, but that is when you go back to the teachings that tell us no matter how poor we are, we always have something to share with others. It might just be good information or a listening ear. But by instilling that positive value of caring, positive attitudes do emerge. This attitude stays with them for the rest of their lives.
Teach your children to be wise, strong and giving of themselves, to love people and enjoy being with them-this is their inner power. But remember, we as parents, show by example. Keep a healthy, positive attitude; show compassion; don't be afraid to give what you can-you will receive so much more by doing it. These are the essentials tools needed as the school year starts.
"If we do not plant knowledge when young, it will give us no shade when we are old." ~Lord Chesterfield
Happy School Year!
~Merri Lou
As parents, we set examples of all things we do and say for our children. We make efforts not to swear around them, or exhibit bad behavior of all forms. But by focusing on not setting bad examples, have we focused enough on really exhibiting good ones? What I mean by this is, have we truly shown them the "Golden Rule": "Do unto others as you would have do unto you?" "Treat others the way you would like to be treated?" Have we been good examples of showing kindness and compassion towards others? I believe this is the most important tool we can send our kids off to school with.
I was watching a segment on the news on how social media might be playing a big part on our kids' attitudes. It seems that there is this trend of narcissism that has arisen from kids becoming ultra-focused on themselves through media. And it does make sense. Hey, many of us have Facebook or MySpace accounts, where most information is delivered through "your" profile or account. Information desseminated through Twitter is usually about what "you" are doing or what is going on in "your" life. This is the example we have been setting for our kids that posting information solely about "you" is okay. It's all about 'them'. We are allowing them to form their attitudes through a very narcisstic means. 'Me, me, me' is what they are learning-not a very positive way to form healthy attitudes towards caring about one another. And of COURSE, there are posts over internet social sites where kid's provide information about how to help others through youth group, or charitable organizations-but it is a small percentage.
As a single parent, I strive extra hard to build a foundation of kindness, compassion and giving towards others for my kiddos. Sometimes there seems like there isn't always enough time or money to give, but that is when you go back to the teachings that tell us no matter how poor we are, we always have something to share with others. It might just be good information or a listening ear. But by instilling that positive value of caring, positive attitudes do emerge. This attitude stays with them for the rest of their lives.
Teach your children to be wise, strong and giving of themselves, to love people and enjoy being with them-this is their inner power. But remember, we as parents, show by example. Keep a healthy, positive attitude; show compassion; don't be afraid to give what you can-you will receive so much more by doing it. These are the essentials tools needed as the school year starts.
"If we do not plant knowledge when young, it will give us no shade when we are old." ~Lord Chesterfield
Happy School Year!
~Merri Lou
Wednesday, September 1, 2010
Jessica's "Daily Affirmation"
I love this! Your positive affirmations for the coming day! :-) Hope you had a fabulous Hump Day! ~Merri Lou
Monday, August 30, 2010
Mental Health Monday-Self Revelations of An Overthinker
"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." ~Alan Cohen
Last week was a really tough week. I have some serious stressors happening in my life that have been driving me CRAZY. They have been driving my crazy because I have let them drive me crazy in my head. What this means is that I OVERTHINK what is happening.
How many readers out there are or know overthinkers? You know this type: Smart, yet has to analyze every angle of every situation, problem or decision before acting upon it? Well, that is me-or WAS me.
I have been analytical most of my life. I think very mechanically naturally, so I like to look at things, break them apart and put them back together. And, in part as a defense mechanism, when something unexpected or stressful happens, I have to analyze every angle to understand the WHY of it.
Now, this is not necessarily a bad trait-in fact, I have always liked the fact that I can look at a problem, see both sides of the story, and make a informed decision from it. The problem manifested itself because I was overthinking EVERYTHING that came into my life. And this overthinking was preventing me from truly moving forward with my dreams and aspirations. It would lock up my decision-making process and prevent my decisions to just move forward naturally. For example, a decision about what to fix for breakfast for my two kids and myself would play in my head like this:
"Okay, eggs and toast sound great! But I only have six eggs left and that would be two eggs apiece and then I have to go to the grocery store because I won't have any eggs for tomorrow! Crap! When am I going to get to the grocery store!? I have so much to do today! And I didn't want to go until the end of the week! So if I plan to go to the grocery store maybe between work appointments today and run the eggs home and then leave again, then we will have eggs for tomorrow's breakfast. Will I have time to do that or will that make me late for my next appointment? I can't be late! Blah blah blah blah blah blah...and so on.... and so on.....
This type of overthinking will drive you to the funny farm wanting drugs, a strait jacket and a rubber room playing classical music.
This is where my self-revelation comes in. A friend of mine is a life-coach and he and I were talking about life and business. And I was prattling on about my financial situation and why it is the way it is and he stopped me and said, "Merri Lou, do you forgive people in your life?"
I stopped yapping, looked at him funny, thought about it seriously and answered, "Yes, yes I do." And then he said, "Do you ever forgive yourself?"
That statement hit me like a ton of bricks. I started crying. "No, I don't." So he said, "Start now. If you forgive yourself for the things you have done wrong, you don't have to overthink everything so hard about the stuff that you messed up or can't control the outcome. Just let life unfold the way it it meant to. SURRENDER to your inner voice, your inner being, the way your heart feels."
I cried on the way home that evening. And I verbally out loud in my car forgave myself for my mistakes I have made in the past. It was a true revelation for my head and nice to be reminded that not everything is meant to be analyzed and not to be so hard on myself for being human.
So my Mental Health Monday tip for today is this:
Your head doesn't have to do all of the work. Forgive yourself for the mistakes you have made, know that you can't control all outcomes and focus on all of the positives you have in your life and the positive situations. Be conscious of your thoughts and the manifestations that come from them. Have the courage to surrender to your inner being as part of your decision process. The freedom of the stress you feel will be unbelieveable.
In the last week, my stress levels have dropped significantly and my work has increased. New projects has been dreamed and are being implemented without overthinking that it could be too much to take on. It's not. My inner being tells me loudly that I am on the right track with my life. And I am listening.
Oh, and by the way, I was also told to think like my bank account has millions of dollars in it-I just choose the way I spend it. It can help manifest thoughts about bringing more money into your life. So I just want to share with you that I have $200 million dollars in my account right now. I'm DEFinitely not overthinking that! :-)
Make it an amazing Monday!
~Merri Lou
Last week was a really tough week. I have some serious stressors happening in my life that have been driving me CRAZY. They have been driving my crazy because I have let them drive me crazy in my head. What this means is that I OVERTHINK what is happening.
How many readers out there are or know overthinkers? You know this type: Smart, yet has to analyze every angle of every situation, problem or decision before acting upon it? Well, that is me-or WAS me.
I have been analytical most of my life. I think very mechanically naturally, so I like to look at things, break them apart and put them back together. And, in part as a defense mechanism, when something unexpected or stressful happens, I have to analyze every angle to understand the WHY of it.
Now, this is not necessarily a bad trait-in fact, I have always liked the fact that I can look at a problem, see both sides of the story, and make a informed decision from it. The problem manifested itself because I was overthinking EVERYTHING that came into my life. And this overthinking was preventing me from truly moving forward with my dreams and aspirations. It would lock up my decision-making process and prevent my decisions to just move forward naturally. For example, a decision about what to fix for breakfast for my two kids and myself would play in my head like this:
"Okay, eggs and toast sound great! But I only have six eggs left and that would be two eggs apiece and then I have to go to the grocery store because I won't have any eggs for tomorrow! Crap! When am I going to get to the grocery store!? I have so much to do today! And I didn't want to go until the end of the week! So if I plan to go to the grocery store maybe between work appointments today and run the eggs home and then leave again, then we will have eggs for tomorrow's breakfast. Will I have time to do that or will that make me late for my next appointment? I can't be late! Blah blah blah blah blah blah...and so on.... and so on.....
This type of overthinking will drive you to the funny farm wanting drugs, a strait jacket and a rubber room playing classical music.
This is where my self-revelation comes in. A friend of mine is a life-coach and he and I were talking about life and business. And I was prattling on about my financial situation and why it is the way it is and he stopped me and said, "Merri Lou, do you forgive people in your life?"
I stopped yapping, looked at him funny, thought about it seriously and answered, "Yes, yes I do." And then he said, "Do you ever forgive yourself?"
That statement hit me like a ton of bricks. I started crying. "No, I don't." So he said, "Start now. If you forgive yourself for the things you have done wrong, you don't have to overthink everything so hard about the stuff that you messed up or can't control the outcome. Just let life unfold the way it it meant to. SURRENDER to your inner voice, your inner being, the way your heart feels."
I cried on the way home that evening. And I verbally out loud in my car forgave myself for my mistakes I have made in the past. It was a true revelation for my head and nice to be reminded that not everything is meant to be analyzed and not to be so hard on myself for being human.
So my Mental Health Monday tip for today is this:
Your head doesn't have to do all of the work. Forgive yourself for the mistakes you have made, know that you can't control all outcomes and focus on all of the positives you have in your life and the positive situations. Be conscious of your thoughts and the manifestations that come from them. Have the courage to surrender to your inner being as part of your decision process. The freedom of the stress you feel will be unbelieveable.
In the last week, my stress levels have dropped significantly and my work has increased. New projects has been dreamed and are being implemented without overthinking that it could be too much to take on. It's not. My inner being tells me loudly that I am on the right track with my life. And I am listening.
Oh, and by the way, I was also told to think like my bank account has millions of dollars in it-I just choose the way I spend it. It can help manifest thoughts about bringing more money into your life. So I just want to share with you that I have $200 million dollars in my account right now. I'm DEFinitely not overthinking that! :-)
Make it an amazing Monday!
~Merri Lou
Wednesday, August 25, 2010
Workout Wednesday! Are You Motivated? No? Then Read On....
Today is your day to workout. You know you need to. You haven't done anything in a week and your treadmill is now officially a clothes hanger. You don't have the urge whatsoever to throw on workout clothes and hit the gym, your bicycle for a ride, or your favorite walking/running path. You feel like sitting a bit longer at the computer checking Facebook, or emails, or procrastinating by watching the next TV show when you told yourself that you would leave after the the one you were watching ended.
Does this sound familiar?
Do these pics LOOK familiar?
Where did your motivation go? What is stopping you from starting to exercise?
Procrastination
For every action there is a cause-a "trigger".
The four biggest triggers are excuses, habits, fears, and negative thoughts. These are the four big motivation stoppers. Think about WHY you procrastinate. Do you make excuses? Is there some bad, unhealthy habits that you need to stop and change to good ones? Do you rationalize everything? Are you fearful or intimidated by exercising? And do the words, 'can't', 'shouldn't', 'not', and other negatives overtake your good thoughts and intentions?
These triggers instantly produce behaviors and decisions that progress to daily and lifelong outcomes-these triggers are subconsciously accepted without being truly identified as a procrastination tool.
Dealing with these negative triggers can change your habits and thoughts, leading a healthier lifestyle. By creating motivation, you are able to set realistic goals and objectives.
Some types of motivation include:
Intrinsic Motivation-Having a true sense of obligation, personal benefit and enjoyment, and significance to what you want to achieve.
Extrinsic Motivation-Externally generated from people, objects, and your environment. You are extrinsically motivated when your task or activity benefits others, results in money and/or material possessions.
Reward-Created Motivation-Building high levels of motivation from earning rewards. The rewards need to be consistently reinforced and in close proximity to the actions you are rewarding to be successful and motivating.
Human Need Motivation- Our needs that include things such as connection with others, certainty, power, growth, significance and freedom.
Goal-Setting Motivation-This is critical in our lives to keep up moving forward towards better things.
To do this you can use the S.M.A.R.T. Principle:
S.pecific, A.djustable/A.ction-oriented, R.ealistic, and T.ime-based.
By using these principles, each time you set a goal, you are bound to achieve it!
Now back to your exercising.....are you feeling motivated yet? :-) Use these tips, change your ways, and like the old Nike slogan says, "Just Do It"!
Enjoy your Wednesday!
~Merri Lou
Does this sound familiar?
Do these pics LOOK familiar?
*Do you watch your dog instead of taking them outside to run?*
*Do you use your treadmill for eating or sleeping?*
Where did your motivation go? What is stopping you from starting to exercise?
Procrastination
For every action there is a cause-a "trigger".
The four biggest triggers are excuses, habits, fears, and negative thoughts. These are the four big motivation stoppers. Think about WHY you procrastinate. Do you make excuses? Is there some bad, unhealthy habits that you need to stop and change to good ones? Do you rationalize everything? Are you fearful or intimidated by exercising? And do the words, 'can't', 'shouldn't', 'not', and other negatives overtake your good thoughts and intentions?
These triggers instantly produce behaviors and decisions that progress to daily and lifelong outcomes-these triggers are subconsciously accepted without being truly identified as a procrastination tool.
Dealing with these negative triggers can change your habits and thoughts, leading a healthier lifestyle. By creating motivation, you are able to set realistic goals and objectives.
Some types of motivation include:
Intrinsic Motivation-Having a true sense of obligation, personal benefit and enjoyment, and significance to what you want to achieve.
Extrinsic Motivation-Externally generated from people, objects, and your environment. You are extrinsically motivated when your task or activity benefits others, results in money and/or material possessions.
Reward-Created Motivation-Building high levels of motivation from earning rewards. The rewards need to be consistently reinforced and in close proximity to the actions you are rewarding to be successful and motivating.
Human Need Motivation- Our needs that include things such as connection with others, certainty, power, growth, significance and freedom.
Goal-Setting Motivation-This is critical in our lives to keep up moving forward towards better things.
To do this you can use the S.M.A.R.T. Principle:
S.pecific, A.djustable/A.ction-oriented, R.ealistic, and T.ime-based.
By using these principles, each time you set a goal, you are bound to achieve it!
Now back to your exercising.....are you feeling motivated yet? :-) Use these tips, change your ways, and like the old Nike slogan says, "Just Do It"!
Enjoy your Wednesday!
~Merri Lou
Monday, August 23, 2010
Happy Monday! Or Are You Really Happy...?
It's Monday Morning, and I'm sipping on my coffee, contemplating this blog topic and contemplating my life happiness. Lately, on my own personal journey, I have been trying to get back to my 'happy place'. I hope each and everyone of you has a happy place. You know, that place inside and outside of you where your life properties are in alignment with the universe? Yes, THAT place! You are happy and harmonious in your family life, career, education, and your spiritual being. The place where you find balance in all that you do.
It can be devastating when there is an upset in your wheelbarrow of life ( a death in the family, a financial crisis, divorce, trauma) and your balance gets thrown more to one side of your wheelbarrow than the other. My visualization is this: If anyone of you has ever done yard work and has handled a wheelbarrow, you know that it is precarious on its single front wheel if the load of weeds, dirt and grass clippings is not balanced. I've tipped over that wheelbarrow before and dumped its contents. I get a bit mad when this happens and curse under my breath (Okay. I curse out loud-my neighbors love me!), but I put everything as best as I can back into the wheelbarrow, taking better care that the load is not too full or imbalanced. And then, when I am able to wheel it and dump it into my lawn bags, life is good again.
Eudamonic
Aristotle had it right back in the day. He wrote about happiness and what is called being Eudamonic ("Eu" = "good", "daimon" = "spirit" or "diety"). Eudamonic means to strive towards excellence and one's personal happiness based on their potential and unique talents. Aristotle considered this to be the noblest goal in a person's life.
Ancient Greek culture believed that each child at birth was blessed with a personal, special daimon (their inner spirit) embracing their loftiest, possible expression of his or her personality. This daimon was visualized as a golden figurine that would be revealed by the chipping away of an outer layer of pottery (representing the child's outer being). Once the pottery was chipped away, the child, while growing up, would find their most "golden self"-or eudamonic well-being, in current lingo. So even now, this ancient concept has turned into present-day exploration for our personal growth and happiness. And we keep growing through our challenges of new opportunities and the journey of fulfilling one's meaning of purpose in life.
So on this Monday, I am striving to find my eudamonic well-being. It will be a busy one today, but I know that eudamonia is already kicking in-my fresh-ground coffee this morning rocked my world! It's the little moments that count to make the bigger ones successful. :-)
Find your golden-self today!
~Merri Lou
It can be devastating when there is an upset in your wheelbarrow of life ( a death in the family, a financial crisis, divorce, trauma) and your balance gets thrown more to one side of your wheelbarrow than the other. My visualization is this: If anyone of you has ever done yard work and has handled a wheelbarrow, you know that it is precarious on its single front wheel if the load of weeds, dirt and grass clippings is not balanced. I've tipped over that wheelbarrow before and dumped its contents. I get a bit mad when this happens and curse under my breath (Okay. I curse out loud-my neighbors love me!), but I put everything as best as I can back into the wheelbarrow, taking better care that the load is not too full or imbalanced. And then, when I am able to wheel it and dump it into my lawn bags, life is good again.
Eudamonic
Aristotle had it right back in the day. He wrote about happiness and what is called being Eudamonic ("Eu" = "good", "daimon" = "spirit" or "diety"). Eudamonic means to strive towards excellence and one's personal happiness based on their potential and unique talents. Aristotle considered this to be the noblest goal in a person's life.
Ancient Greek culture believed that each child at birth was blessed with a personal, special daimon (their inner spirit) embracing their loftiest, possible expression of his or her personality. This daimon was visualized as a golden figurine that would be revealed by the chipping away of an outer layer of pottery (representing the child's outer being). Once the pottery was chipped away, the child, while growing up, would find their most "golden self"-or eudamonic well-being, in current lingo. So even now, this ancient concept has turned into present-day exploration for our personal growth and happiness. And we keep growing through our challenges of new opportunities and the journey of fulfilling one's meaning of purpose in life.
So on this Monday, I am striving to find my eudamonic well-being. It will be a busy one today, but I know that eudamonia is already kicking in-my fresh-ground coffee this morning rocked my world! It's the little moments that count to make the bigger ones successful. :-)
Find your golden-self today!
~Merri Lou
Friday, August 20, 2010
Two Months Later..Restart! Mental Health and Your Finances
Two months ago, I told myself that I'm going to start blogging-heck, I write in a journal almost every day, I could type a few things that could help people! Then life happens and well, blogging just was left behind.
Restart! So here is my blog, Health Infusion. Not sure that the topic for today is actually infused with health, but maybe there are a few golden nuggets you can glean from it, or a few golden nuggets that someone out in Bloggerland can share.
Preface
My finances are in a low point right now. I am a bit ashamed and humbled to admit this. I have worked hard my entire life, raised two kids practically by myself for the last 10 years and have done alright-until last year when I was laid off and the person I was dating (and fell madly in love with) dumped me for someone else-all in the same week. I was a mess. A big, broken-hearted, depressed, I-don't-have-income-coming-in mess. This situation not only messes with your finances and your heart, it messes mainly with your HEAD. It took 3 months to get out of that depressed state, and function semi-normally again to get my sh*! together and find work.
And it hit me: In this economy where unemployment is around 10%, I have two choices: I could either look for a job, or start my own business-so I did. I have a company called Transformational Wellness Consulting here in Spokane, WA. I put together wellness programs for companies to help employees become more productive, lessen absenteeism, etc, through education. Helps lower their insurance premiums and L&I Claims. LOVE what I do.
So to finish this story up and get on to the good stuff, Fast-forward to exactly a year later from where I started. How are my finances? Not that great. How is my mental health? MUUUCH better than last year at this time, but finances in turmoil, like your heart can really mess with your head. The stress I feel by not being able to meet all of my financial obligations gets to me after a while.
GOOD STUFF
This is where the golden nuggets start falling.
Posing this question to my audience: How do YOU dealing with your mental health when finances are stressing you out?
A few tools I use:
*Deep Breathing. When we are stressed, our auto-response is to breathe shallowly through our chest, instead of taking normal to deep breaths through our diaphragm. Stress puts us in a "Fight or Flight" response, no matter how intense the stressor is. We can counteract that by sitting quietly for a few moments and concentrating on our breathing. Here is a great exercise: As you sit quietly, put one hand on your diaphragm (located under the bottom portion of your rib cage)and one hand on your chest. Close your eyes, breathe in deeply, exhaling slowly. Is your chest rising up more than your diaphragm on your inhale? Change that. Take in five deep breaths and focus on keeping your chest quiet while working on diaphragmatic breathing. This is the type of breathing that happens while you sleep. You can try inhaling through your nose and exhaling through your mouth (But we are in allergy season-breathe anyway you can get oxygen in if your sinuses are plugged!). There, now that you've tried this, do you feel a little more calm and relaxed? Aaaahhhh......
*Meditation/Prayer It doesn't really matter what your religious beliefs are, meditation and prayer produce the same result: Inner focus. Meditation and Prayer are enhanced by using deep breathing techniques and quieting the mind to focus on what is truly important to you. Find a quiet spot, close your eyes and focus on your Higher Being, being grateful for what you have, the people whom you love and who love you-whomever or whatever you feel is worth your precious time to focus on. MAKE this time for you-your mental health will thank you later for it.
*Positive Talk and An Optimistic Attitude Take all the negatives out of your thinking. Positive thinking is the real deal and it DOES work. When you tell yourself what you want/need either in your head or out loud (Caution! Speaking your thoughts out loud might cause strange looks in your direction!), keep it in present tense and it will change the way you think. An example would be "I am making loads of money today", instead of "I will be making loads of money today" (future tense) or "I'm not making any money!" (negative tense! No more thinking like this!)
*ExerciseSaved my favorite for last. Exercise can clear your head and increase your endorphin levels (brain and nerve transmitters that help prevent pain, increases your sense of power, lets you extend your activity level and can increase your feelings of well-being). Exercise just makes you feel good, helps in weight loss, and just leaves you feeling empowered, where you feel like you are in a good space to make good decisions-especially financial ones.
These are a few of my tools. I would love to hear from all of you out there. And, if there are any health or wellness topics you would like me to blog on, I would be more that happy to.
Happy Friday!
Yours In Health,
~Merri Lou
Restart! So here is my blog, Health Infusion. Not sure that the topic for today is actually infused with health, but maybe there are a few golden nuggets you can glean from it, or a few golden nuggets that someone out in Bloggerland can share.
Preface
My finances are in a low point right now. I am a bit ashamed and humbled to admit this. I have worked hard my entire life, raised two kids practically by myself for the last 10 years and have done alright-until last year when I was laid off and the person I was dating (and fell madly in love with) dumped me for someone else-all in the same week. I was a mess. A big, broken-hearted, depressed, I-don't-have-income-coming-in mess. This situation not only messes with your finances and your heart, it messes mainly with your HEAD. It took 3 months to get out of that depressed state, and function semi-normally again to get my sh*! together and find work.
And it hit me: In this economy where unemployment is around 10%, I have two choices: I could either look for a job, or start my own business-so I did. I have a company called Transformational Wellness Consulting here in Spokane, WA. I put together wellness programs for companies to help employees become more productive, lessen absenteeism, etc, through education. Helps lower their insurance premiums and L&I Claims. LOVE what I do.
So to finish this story up and get on to the good stuff, Fast-forward to exactly a year later from where I started. How are my finances? Not that great. How is my mental health? MUUUCH better than last year at this time, but finances in turmoil, like your heart can really mess with your head. The stress I feel by not being able to meet all of my financial obligations gets to me after a while.
GOOD STUFF
This is where the golden nuggets start falling.
Posing this question to my audience: How do YOU dealing with your mental health when finances are stressing you out?
A few tools I use:
*Deep Breathing. When we are stressed, our auto-response is to breathe shallowly through our chest, instead of taking normal to deep breaths through our diaphragm. Stress puts us in a "Fight or Flight" response, no matter how intense the stressor is. We can counteract that by sitting quietly for a few moments and concentrating on our breathing. Here is a great exercise: As you sit quietly, put one hand on your diaphragm (located under the bottom portion of your rib cage)and one hand on your chest. Close your eyes, breathe in deeply, exhaling slowly. Is your chest rising up more than your diaphragm on your inhale? Change that. Take in five deep breaths and focus on keeping your chest quiet while working on diaphragmatic breathing. This is the type of breathing that happens while you sleep. You can try inhaling through your nose and exhaling through your mouth (But we are in allergy season-breathe anyway you can get oxygen in if your sinuses are plugged!). There, now that you've tried this, do you feel a little more calm and relaxed? Aaaahhhh......
*Meditation/Prayer It doesn't really matter what your religious beliefs are, meditation and prayer produce the same result: Inner focus. Meditation and Prayer are enhanced by using deep breathing techniques and quieting the mind to focus on what is truly important to you. Find a quiet spot, close your eyes and focus on your Higher Being, being grateful for what you have, the people whom you love and who love you-whomever or whatever you feel is worth your precious time to focus on. MAKE this time for you-your mental health will thank you later for it.
*Positive Talk and An Optimistic Attitude Take all the negatives out of your thinking. Positive thinking is the real deal and it DOES work. When you tell yourself what you want/need either in your head or out loud (Caution! Speaking your thoughts out loud might cause strange looks in your direction!), keep it in present tense and it will change the way you think. An example would be "I am making loads of money today", instead of "I will be making loads of money today" (future tense) or "I'm not making any money!" (negative tense! No more thinking like this!)
*ExerciseSaved my favorite for last. Exercise can clear your head and increase your endorphin levels (brain and nerve transmitters that help prevent pain, increases your sense of power, lets you extend your activity level and can increase your feelings of well-being). Exercise just makes you feel good, helps in weight loss, and just leaves you feeling empowered, where you feel like you are in a good space to make good decisions-especially financial ones.
These are a few of my tools. I would love to hear from all of you out there. And, if there are any health or wellness topics you would like me to blog on, I would be more that happy to.
Happy Friday!
Yours In Health,
~Merri Lou
Subscribe to:
Posts (Atom)