How to get started on your health-kick NOW!

The secret of getting ahead is started. Mark Twain

Getting into a workout routine can be such a challenge, particularly when we’re out of shape from the winter months! It’s time to shed the winter coat, get motivated and get back into your fitness routine! This week Happiness Weekly looks at some simple steps to getting started on a sustainable workout routine.

STEP 1 – Be consistent
– Make a time to workout and commit to it as you would a team sport
– Always stretch before you workout – avoid injures so you can work out regularly and enjoy it
– Learn to love exercising – committing to a fitness routine begins in your mind
– Don’t let anything interfere with your workout routine – it is your appointment with yourself: set reminders on your phone to stick to the schedule
– Choose your workout, keep it easy and get started on a mini routine. For example your goal may be a 5km walk, a 10km bike ride and 3km rowing – you would start with 2.5km walk, 5km bike ride and 1.5km rowing machine for the first four to six weeks
– Routine is the key – after two weeks, you will find it less of a chore.

STEP 2 – Challenge yourself
– Keep moving: maintain continuity in your workout by walking on the spot or doing star-jumps. Pace on the phone, take long strides to the station or work or do crunches while you watch television
– Time yourself, it’s the easiest way to stay motivated and set goals – keep trying to improve for next time
– Get a workout buddy, and work to outdo them – even if it means training when away from them as well
– Increase difficulty: run up hills or stairs, or add a steeper incline on the treadmill
– Take longer strides when you’re walking – it gives you a better workout
– Increase the weights to improve strength, complete challenging reps
– Try using new gym equipment every now and then to prevent your routine from becoming stale.

STEP 3 – Do something you enjoy
– Going to the gym isn’t for everyone, find something you enjoy that involves exercising and participate in that as often as possible
– Suggestions for social workouts may include: Zumba, team sports (netball, tennis, soccer, touch-football), cycling, fitness classes at your gym, indoor rock climbing… Even playing Nintendo Wii with a friend is entertaining and physical! You will probably be laughing so much your tummy gets an extra workout as well!

STEP 4 – Be accountable
– Start keeping a workout journal: record your weight, measurements, how long you exercised for and what activity you were doing. The more information you can record, the more specific your goals will be and the less likely you will be to stray from your routine
– Don’t start too big, in fact start small if you haven’t exercised in a while – go easy on yourself, at least you are now doing something! If you’re working full time, it’s recommended to start with 30 minutes, three times a week and work up to an hour three times a week before introducing another day
– Don’t overdo it – associating your workout with pain will prevent you from wanting to go back
– Remember to bring the following items to your workout session: gym towel, water, iPod, phone (for recording/tracking and keeping time)
– Reward yourself for good behaviour – when you reach your goals, give yourself a treat (not necessarily food – a nice perfume, new sneakers, a massage etc.).

STEP 5 – Review your diet
– No takeaway! Prepare to sacrifice a few things to gain the gorgeous summer body you seek. Cut down on bread, rice and pasta for a little while. Replace it with crisp breads instead (Cruskits or Vita Wheat)
– Drink plenty of water (2 to 3 litres of unflavoured water a day will trim you down and help flatten your tummy)
– Eat plenty of fish (NO batter)
– Before starting a diet consider: your budget, if you have any health conditions, whether your schedule allows for food preparation, if you have social support and what you have tried in the past that has failed and why (avoid them this time around – you want something you will stick to!).

Simple ideas to get STARTED!
– Leave the car at home where ever possible and walk, avoid elevators and take the stairs
– Channel your successes – exercise will only make you feel great! Remember that and the feeling it gives you before skipping a workout
– Cut out the alcohol! Alcohol only provides lots of unwanted calories
– Be patient with your results – it won’t happen overnight. Weigh yourself weekly to see a difference on the scales or measure monthly to see it in clothing
– Go to bed early and get plenty of rest you burn approximately 552 calories with eight hours sleep
– Keep yourself self-motivated with up-beat music that you enjoy. I always make a new playlist every time I’m trying to get into a new routine.

Don’t get SAD this winter

If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome. Anne Bradstreet

For some people winter can be a severely debilitating and isolating time as they suffer Seasonal Affective Disorder (SAD) and are managing depression-like symptoms. The exact cause of this condition isn’t fully understood but it is generally put down to lack of exposure to daylight during the winter months.

“It’s important for people to get up in the morning and get some exposure to sunlight, ideally before 8am. Dawn and morning light is believed to be integral in regulating our biorhythms. Combining this with exercise is really important. If people feel this is not helping they should go to their doctor for more advice,” Associate Professor and beyondblue Clinical Advisor, Michael Baigent said.

Are you SAD?
Symptoms of SAD are similar to depression and include:
Sadness
Tiredness/Fatigue/Drowsiness and indifference
Depression
Crying spells
Sleeping more than usual
Irritability
Trouble concentrating
Body aches
Loss of libido (sex drive)
Poor sleep
Overeating (especially carbohydrates)
Weight gain
Low mood for most of the day
Loss of interest in usual activities
Inability to focus
Constant fatigue
Insomnia
Mood swings
Excessive energy/Anxiety
Poor appetite/Weight loss
Weakened immune system during the winter
Feeling generally “under the weather” without a cause
Isolating yourself/Avoiding social functions.

How can you avoid getting SAD this winter?
“Everyone’s affected differently by SAD so what works for one person won’t for another. But there’s usually something that will help, so don’t give up if the first remedy you try doesn’t work. Just keep trying,” said Sue Pavlovich – a SADA (the Seasonal Affective Disorder Association) committee member.

Lighten up
One of the more common treatments for SAD is light therapy which involves a light box that emits bright, fluorescent lights (10,000 lux) for about half an hour to an hour a day. Alternatively, brighten up your home or office by letting some natural light shine in. Some people find that using a dawn simulator – a bedside light, connected to an alarm clock, which mimics a sunrise and wakes you up gradually – as well as a light box can enhance SAD moods.

Get outside
Try to do some outdoor activities as often as possible during the daylight hours in winter and let light come through your windows at home and work. Fresh air is essential for a stable mood, so it’s recommended to get outside for at least 10 to 15 minutes a day, regardless of the temperature.

Exercise regularly
The same with most mood boosting techniques, exercise is highly recommended. While exercise alone doesn’t cure SAD, it will improve your mood. Get walking every day for at least twenty minutes to boost serotonin levels.

Treat yourself with aromatherapy
Aromatherapy can be a healthy way to replenish the mind and spirit. What we smell can have a profound effect on how we feel because odours travel through the nose to the limbic system – the emotion-controlling part of the brain. Essential oils or candles that are reminiscent of spring and summer days – such as lemon, rosemary, peppermint, lavender and honeysuckle – could help. Concentrate on scents that bring back positive memories. To increase alertness and encourage happier moods try jasmine, bergamot or citrus scents.

Take vitamins
A lack of essential vitamins can affect people with symptoms similar to depression. Take vitamin B to increase alertness and reduce depressive thoughts and anxiety, Vitamin D is linked to sunlight. Ensure you are getting enough iron, zinc and calcium in your diet. Incorporating multi vitamins or vitamin-specific supplements into your diet may assist with combating SAD.

Eat well
If you don’t want the vitamins – eat dairy products, whole grains, spinach, eggs, fish (especially salmon), fortified cereals, vegetables and nuts. Fish oil tablets will also help. Try to resist your cravings for rich, decadent foods in the colder months. Eat less sugar. Make homemade soups which are warming and nutritious. Gaining weight will only make you feel bad, so make sure you continue to eat healthily and look after yourself. Cut back on white flour-based products, caffeine and sugars. Chicken is a good dietary source of vitamin B6 or pyridoxine. Vitamin B6 is also found in wheat germ, brown rice, spinach and sunflower seeds. Fish contains high sources of vitamin B12 or cobalamin. Vitamin B12 is also found in shellfish, dairy products and organ meats. According to a “Mens Health” study in 2004, vitamin B12 can help control some symptoms for anxiety, depression and fatigue. Peanuts, brewers yeast, beef kidney, beets, tuna and swordfish contain vitamin B3 or niacin. Vitamin B3 improves blood circulation and stimulates the production of serotonin. It can also help to treat symptoms associated with SAD such as oversleeping and fatigue.

Socialise often
Spend more time socialising. Actively work to avoid the isolating symptoms of SAD, and push yourself to go out even when you don’t feel like it. Make social outings – meeting up with friends for coffee or dinner or visiting family members – a priority in your winter life. Accept any invitations to social functions. Try to avoid negative people.

Get organised
Reset your goals and priorities and make an effort to stay organised. Rearrange your to-do list into something practical and actionable. Start small and move onto the bigger things.

Review your stress management regime
Learn to manage stress better with yoga or meditation. Learning deep breathing skills will help you to release stress naturally.

Avoid alcohol
Challenge yourself to go a month without alcohol. Alcohol has a strong link to depression, and it is better avoided in the winter months if you are already struggling with SAD symptoms. Especially avoid binge drinking – if you do drink, drink in small quantities. The last thing you need when you’re already feeling low is a hangover!

Sleep well
Make sure your room is completely dark at night. Use earplugs to block out any noises that may disturb you in the night. Ensure you get at least eight hours sleep a night – but try to avoid sleeping any longer than that, even on weekends.

Musical mood
Create a playlist in iTunes to lead you up from the blues to a better place. Ramp up the tempo and themes to lift your mood. Choose songs you can relate to but are still positive and upbeat.

Read a book
Read a motivational book for tips and advice that get you ready to take on the world. Dale Carnegie’s How to Win Friends and Influence People is very popular. There are many more inspiring reads, which I will blog about in coming weeks.

Keep warm
Rug up – being cold will make you more depressed! Staying warm can reduce winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes, keep your home between 18ºC and 23ºC.

Find a new hobby
Keeping your mind active with a new interest will ward off SAD symptoms. It could be anything from playing bridge, knitting, singing, joining a gym (and going), keeping a journal or writing a blog (this can also help you to express your feelings) etc. The important thing is that it is something you look forward to and can concentrate on.

Join a support group
There are SAD support groups around… mostly in the UK but I’m sure if you put some effort in you could find one or even start one. Sharing your experiences with others who can empathise, make be very therapeutic and make your symptoms more bearable.

Get painting
Paint your house bright colours or place bright paintings around the house to distract from the dreariness of the winter months. Pick a room you spend a lot of time in and try a vibrant paint or artwork in there.

Learn something new
Take a class and learn something new. It can keep your mind off the winter gloom, particularly when it gets you out of the house and meeting new people.

Change your perspective
Winter is inevitable in most countries, so it’s better to focus on the things you love about winter than the things you don’t like. Embrace the season and start a list for yourself and expand on it as you think of things. Take up a winter sport such as netball, ice skating, hockey or snowboarding – staying active will boost your energy. People tend to spring clean, why not winter clean? Live for today! Quit your job if it is too stressful. Take responsibility for your mood – it puts you in control and enables you to change it.

Make your bed each morning
This means you need to get up and get going, and it also helps you to feel organised. Simply by making your bed each morning, you have achieved just one thing and you’re on the path to achieving so much more! Pat yourself on the back for the little things you can do when things are feeling difficult – remember always focus on the good, don’t waste energy contemplating what can’t be done.

Stay productive
Keep setting goals to work towards and set yourself little projects. Avoid letting household chores pile up, it will only make you feel worse. Try to stay on top of things. Keep everything simple in the winter months, try not to over-plan or overextend yourself – it will only make you feel stressed.

Avoid jet lag
Try to avoid travelling during winter months and if you do, stick to no more than one time zone difference. Jet lag is particularly difficult for those with SAD – and if you must travel, go somewhere sunny and warm.

Manage your own expectations
Allow yourself extra time to do things – when you feel lousy, you work at a slower pace. Don’t try to live up to your usual high expectations, try to cut yourself some slack over the winter months.

Buy a pet
Cute animals in your life always help boost your mood. If you are unable to buy your own pet, head to a pet shop where you can play with theirs and not have the responsibility of caring for it.

Treat yourself
Celebrate your accomplishments for the year so far and treat yourself. Plan something exciting that you can look forward to – a weekend away, a trip to the day spa or a dinner party.

Relax
Read a book or a magazine, go to bed early, try some meditation, light candles, participate in a yoga class, do some deep breathing exercises etc. Try to work out what helps you to wind down quickly when you are stressed and keep it in mind for the days that are really difficult.

Get help
If things are really out of control, get some professional help. Talking it out with a psychologist, counsellor or GP may help. Just like depression, SAD can be a very serious psychological problem. The sooner you get help, particularly before winter sets in, the better you will be able to cope with any SAD symptoms you may experience. Offence is the best defence.

For more information about Seasonal Affective Disorder refer to
Dr Normal Rosenthal’s book – Winter Blues: Everything you need
to know to beat Seasonal Affective Disorder.

How to encourage, motivate and inspire others

Treat a man as he appears to be, and you make him worse. But treat a man as if he already were what he potentially could be, and you make him what he should be. Von Goethe

In a world where there is so much choice and people are extremely conscious of their decisions and the consequences of them, it is very hard to motivate, influence, encourage or inspire a group of people with a single motivational technique.

What motivates people?
Different things motivate different people. Some say the call to action simply needs to appeal to people’s values – but that’s pretty broad. Some suggest that it’s more 50/50 – all it takes is a simple call-to-action and a willingness to do them. Then there are the step solutions:
Step 1 – Clearly articulate the call to action and why
Step 2 – Involve people in finding the solutions
Step 3 – Explain the rules
Step 4 – Link personal goals to organisational goals
Step 5 – Eliminate the weakest links (aka negative people).

There isn’t really a single one-stop-shop to motivating people – it’s a simple fact that different things will motivate different people. There is never any one thing that can motivate a whole crowd of unfamiliar strangers to do the same call to action. It will always appeal to some and not to others. However, generally if there is a need – there’s a motivation, so if you want to motivate someone to change or to do something then you must first understand his needs and wants, then tie the change to these needs. Ultimately, the more you understand a person or the audience you wish to motivate, the easier it will be to access their triggers and get them to do as you ask.

How to motivate people and encourage them to do what you want to do?
Accessing triggers is easy. Show them a picture to remind them of something, play a song that will take them back to a moment in time… whatever key you use doesn’t matter as long as it opens the doors to the target person’s mind.
Once you have motivated your target audience, you need to:
– Follow up with a call to action – tell people exactly what you want them to do
– Keep your request simple – limit the time or effort that people need to put in to do your call to action and set a date so people have something to work towards
– Set the example and share in the sacrifice. What’s good for the goose is good for the gander
– What’s in it for them? Appeal to people’s positive emotions and highlight the thrill of achievement with little extras that cause excitement, pride and a sense of belonging (being part of a team)
– List multiple reasons WHY you want them to do what you’re asking
– Challenge your target audience. Inspire them by being creative and challenge them to reach slightly beyond their limits

How to encourage people
– Show genuine interest. Ask open-ended questions. Listen actively
– Acknowledge what’s important to them. Affirm and validate what they are saying and believe
– Congratulate them. Worthwhile things take time and effort, acknowledge that you have seen what they have done and say “well done”. These words of encouragement at the right time can make a big difference to someone’s motivation
– Be grateful for the small things. Use your manners, it lets your friends know they’ve done something worthwhile and meaningful
– Reciprocate the favour. Show your appreciation by reciprocating – it’s like a pendulum
– Be spontaneous. This delivers maximum impact. Such acts can reach them at an emotional level and we are hard-wired to respond to emotional things
– Confide in them. It’s a form of flattery!
– Offer to help. If someone sees that you are willing to commit your time and energy in their interests, they will be more committed to seeing it through.

Our chief want is someone who will inspire us to be what we know we could be. Ralph Waldo Emerson

How to inspire people to be their best
– Be a courageous role model – take risks and lead by example
– Have a strong vision on how things should be, be forward thinking and share your perspective
– Reject politics – spend your energy on positive things
– Value other people’s input, perspective and encourage collaboration
– Set goals and work to exceed them before starting on the next challenge
– Show empathy – try to understand their world and how it feels and help them move ahead to be their best
– Be inspired by others and share your role models with people, explain what it is that they’re doing that inspires you
– Express your enthusiasm as often as possible. People are drawn to positive people
– Make people feel good about themselves. People will rarely remember what you did, but they will always remember how you made them feel
– Share lessons from your successes and failures
– Focus on the positive. Everything that happens in life is neither good nor bad: it just depends on your perspective.

Being happy with what you have (or how to change it!)

Happiness is self-contentedness. Aristotle

Being happy with what you have is the fastest way to be truly happy every day. Unfortunately, you may have experienced losing something or someone that was making you happy, simply by taking it for granted. Many people don’t learn from this mistake – mostly because they don’t know how and they’re not open to changing their ways.

In 1965 at President Johnson’s second inauguration, Rabbi Hyman Schachtel said: “Happiness is not having what you want, but wanting what you have.” Appreciating what you have makes us happy because it gives us the opportunity to step back from the detail and have a look at the overall picture. Honestly appreciating the people in your life and making time to show them your gratitude (by spending time with them or doing small things for them, even just letting them know) will make you a happier person because it gives you presence and helps you to honour your life as it is. Being thankful for these small but significant blessings is a choice, and a simple positive decision can open you to positive feedback.

In fact, research has shown that gratitude enhances your quality of life. A studied by two psychologists (Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis) showed that daily gratitude resulted in higher levels of alertness, enthusiasm, determination, optimism and energy. It also showed less cases of depression and stress, the subjects were more likely to help others, appreciated regular exercise and made greater progress towards achieving goals.

How to appreciate what you have
There is no specific method in learning to appreciate what you have – but there are some exercises you can do to start practising.
1. A gratitude journal. Write down three to ten things you appreciate each day before bed
2. A gratitude letter. Write a letter to someone who has exerted a positive influence in your life but who you haven’t had a chance to properly thank
3. A 21-day challenge. Avoid complaining, criticising or gossiping for 21 days. Experts suggest wearing a coloured wristband throughout your time to keep you constantly aware of the challenge
4. A gratitude charm bracelet. Make and wear a symbol of your gratitude every day to remind you to appreciate the things that you DO have in life
5. Enjoy the moment. The ability to appreciate what’s in front of you has nothing to do with what you actually have. It’s more about how you measure the good things in your life at any given time
6. See every day as an opportunity. Set attainable goals and look at each day as an opportunity to improve on yesterday, rather than focusing on imperfections. By focusing on improvements, you’ll naturally move toward your larger dreams and will respect the way you’re doing things
7. Take action. If something is negative, be positive. If something isn’t right, change it so it is. Be the change you seek and set an example for those around you
8. Be responsible. Be who you want to be and act accordingly. If you don’t like something about yourself, have the courage to start looking at what it is and changing it
9. Want the things you already have. Be mindful of the achievements (and even material possessions) you have obtained in life and use them to your full advantage. Make a list of your achievements and accomplishments. Take time to reflect on how far you have come to appreciate where you are now
10. Understand what makes you happy. Learn to appreciate your individuality – no one is perfect, but you can be the perfect form of yourself
11. Meditate each day on the things that make you happy. Really take the time to focus on these positive things and give thanks
12. Treat yourself regularly. You can only appreciate the people and things around you when you appreciate yourself. Remember to reward yourself (a positive action) when you reach gratitude goals
13. Be grateful for your health. Ensure you maintain peak condition by eating the right foods and participating in regular exercise.
14. Practise seeing what you have. Avoid waiting until you lose something to appreciate it! Start a list of the things you’re grateful for – it may include: family, friends, lovers, health, your environment, your senses, electricity, music, recycling, air conditioning, your happiness etc
15. Volunteer for the less fortunate. Spending time working with the homeless, sick or another disadvantaged group is a great way to put the things you do have into perspective
16. Make a scrapbook of the good things in your life. This will be a visual reminder with pictures or symbolic representations of the things you’re most grateful for
17. Watch a powerful movie such as “The Pursuit of Happyness” or “Pay it Forward” to motivate you to continue taking steps to show your appreciation of life.

Appreciating people in our life
Unfortunately, it’s often people we lose more than material things when we’re taking something for granted. And it isn’t until they’re gone that we realise our behaviour. How can you avoid this?
1. Remember the reasons that person is close to you. What qualities attracted you to them in the first place? How often do you appreciate these qualities? Remember why they’re a part of your life
2. Tell the people in your life you love them and why you think they’re special. Verbalising you’re positive feelings will reinforce them in your heart
3. Recognise the person’s current expressions of the same qualities that attracted you in the beginning. Living in the moment helps us to really see how valuable others are to us
4. Take time to respond when someone you care about is doing something that you appreciate. Send a clear message of appreciation – a smile, a comment, a helping hand, a gift, positive feedback… it can be anything
5. Spend time each day appreciating these special people in your life and listing the reasons why. This will affect your attitude towards the special people in your life – making it positive!

How to change things when you don’t appreciate them
Having the courage to change things when you’re not happy with them can take a lot of courage. Sometimes we are too comfortable with things to change them, sometimes we have good excuses for why we should stick with the way things are (often holding onto hot coals for far too long), and sometimes it’s just laziness.
1. Figure out what you need to change and be clear with yourself why it needs to change
2. Set yourself a goal to break the habit or change the situation – including a deadline
3. Make the change happen. Reward yourself when you complete the change and build a new, positive habit (or situation) in its place.

How to get over things quickly

Things turn out best for the people who make the best out of the way things turn out. John Wooden

There is no time limit to getting over things. When things fall apart, they fall apart to varying degrees and some people can block their emotions out, appear to take things in their stride and get on with things like it never happened. Others, like me, are more sensitive and need time and space to rebuild and move forward – this blog is for YOU!

It’s unfortunate, but we can’t control the events that happen to us. BUT! We can control our reactions and attitudes to the events that happen to us – and this means we have control over how things affect us. You are the author of your own life story and you always have a lot more control than what you think you do at times of despair.

With this in mind, you should gain the confidence to take your first steps to solving a bad situation and moving ahead. Focus on the things you can control – no matter how small, and start taking steps in that direction. Once you start resolving a few of the smaller issues, you’ll gain the confidence to start tackling the bigger ones.

When you’re trying to overcoming painful situations quickly, consider these tips:
* Focus on the things you can change. There are lots of things out of our control and instead of focusing on these, start focussing on the things you can change
* You can’t start the next chapter when you’re still immersed in the past one, so cut some ties and get set to start again! This means delete phone numbers, clear your email inbox, block some people off Facebook… relocate, change jobs, whatever it takes! Embrace change – because it’s the only way forward. Something needs to change in order for you to feel better. Rebuilding is an opportunity and new adventure
* Change your attitude – start expecting the best! It’s easy to get bogged down in the pain we’re feeling and the situation we’re stuck in – but it’s just as easy to change our perception. Remind yourself that happiness is a choice
* Surround yourself with positive and successful people, who share your interests and will move you ahead. Don’t be afraid to rely on the kindness of strangers or acquaintances – it’s a great way to meet new people and do new things
* Don’t push yourself too hard. There’s no time limit to getting over things so don’t get frustrated with yourself when you’re still hurting a week or a month later, it will only make you feel worse. Let yourself grieve and don’t make rash decisions
* Learn from the situation. Be mindful of what actually happened and stay realistic – do not take on all the blame. Brainstorm what you’d do differently next time and what you can do now to improve things – this is the key to rebuilding and taking positive steps forward.

Another good way to move ahead is think about other people. Thank your friends for their support by going out of your way to show your gratitude. Concentrate on being the best you that you can be! It’s refreshing to think if you make someone’s dreams come true – they will never forget you. There’s more to life than anything that drags you down – start making the changes and jet ahead – before you know it, the past will be behind you. Instead of being miserable about something in the past, find the next thing to get excited about and keep living!