Love Notes by Jari Love

Break the Bad Habits

by Jari Love

Bloating up like a balloon? Just like a balloon you could be swallowing and trapping air in your body. Doing simple things like drinking out of a straw, talking while you eat, chewing on gum, sucking on candy and consuming carbonated drinks. These are all things that can lead to air being trapped in your belly.

Also get more sleep! No matter what people say or think, you really do need eight hours of sleep at night. When you do not get enough sleep, it boosts the stress and strain on the body (since sleep is the body's chance to refresh and restore). This creates cortisol, which is a hormone that is associated with weight gain, and is often a by-product of inadequate sleep.

Unfortunately if you are woman and happen to be menstruating, that could be another cause of the overnight weight gain. The menstrual cycle has several points that can cause this. But don’t fret; your weight is just a number and this won’t last. Put out the worrying by engaging yourself in exercising!

Wash It Out With Water

by Jari Love

When you step onto that scale, you suddenly weigh more than you did the day before. Think about it some more. Your scale could be lying to you…

It only tells you how much you weigh at the time you are on it. It doesn’t tell you that you did not drink enough water the previous day or you had too much sodium. Think about what you ate yesterday. The extra weight could have come from the excess sodium consumed in the previous day. Those extra pounds could just be from water retention.

Fun Fact: One teaspoon of table salt is around 2,000 mg of sodium and if we consume more than 3,000 mg per day we start to retain water.

The old adage is that the "more you put in, the more you release" and someone who attentively consumes eight glasses of water each day is going to shed just as much fluid - if not more. The less water you drink, the more your body will hold on to.

Always aim to drink plenty of water and at least 30 minutes of exercise everyday. This will be the key for a happy digestive system and rolling out a flat abdomen. Now let’s talk about what you are eating.

Beginning Runners Should Start with a Run/Walk Routine

Many beginners lose their desire to run when they overshoot their abilities during their first time out for a run. There’s nothing wrong with starting slow and progressively working your way up toward longer, more rigorous runs. In fact, rushing into things is a sure way to develop injuries and other health problems.

When just getting started out on a running routine, you might consider jogging at a comfortable pace for a few minutes, then walking for a minute, jogging for a few minutes, walking for a minute, and so on. Set a goal to do this for 20-30 minutes. As you begin to boost your endurance levels, you can increase the amount of time that you spend running until you work up to a full 20-30 minutes of jogging.

Once you feel comfortable, you can increase your pace and/or the length of your runs. By taking things easy at first, you will allow your body time to adjust. This also has psychological benefits since, by allowing yourself to climb the fitness ladder one step at a time, you will feel a greater sense of accomplishment as you reach one goal after another. By giving yourself time, you will be able to develop the endurance and other health benefits you were hoping for.

8 Essential Tips that Will Help You Get in Shape for Spring

During wintertime, it’s easy to put exercise and healthy eating habits aside. Sitting inside, relaxing with a book or watching television is often more appealing than bundling up for exercise outdoors or to travel to a gym. However, many people are surprised at just how much they have let their health go when they put on a t-shirt, a pair of shorts, or a swimsuit once warm weather returns. The following tips will help you to shake off your winter hibernation habits so that you are prepared to walk out of your door in confidence when warmer weather arrives.

1. Find Your Source of Motivation

Is running 5 miles a day not your thing? Don’t worry, there are plenty of options when it comes to fitness training. If you enjoy bicycling, spring is a great time to get outdoors to enjoy the fresh air while maintaining a rigorous cycling workout. If you are an extrovert who becomes energized when around other people, look for an exercise buddy who can help you to push yourself harder during exercise.

2. Mix Things Up

Just as your mood may change from day to day, so may your preferences for exercise. Give yourself plenty of options. For instance, take on an exercise class a few times a week. Run, cycle, or work out at a gym on the other days.

3. Exercise Variety for Better Results

By including exercises in your routine that work your core, upper, and lower body, and that also provide a great cardio workout, you will ensure that you are able to optimize your overall health. Come up with a fitness routine that targets all aspects of your health for the best results.

4. Professional Instruction

When it comes to preparing for warmer weather by maximizing your workout efforts in the spring, time really does fly. If you are worried about not achieving your fitness goals in time for summer, consider hiring a personal trainer or joining a fitness class led by an experienced fitness instructor. This will help you to maximize your time and effort while providing some form of accountability to stick with your fitness routine.

5. Set a Date for a Physical Challenge

To give yourself added motivation to get in top shape by a certain date, sign up for a physical challenge that coincides with your goals. For instance, if you are giving yourself three months to lose so many pounds and to build up a certain level of endurance, sign up for a running or cycling race. This will give you something specific to prepare for so that you are less likely to skip workouts.

6. Share Your Fitness Achievements

In today’s world of social media, you will find plenty of websites and blogs dedicated to those working toward achieving personal fitness goals. Use these forums as support groups to share your achievements and to receive tips on how to further your goals. Discuss your goals and achievements with friends and family who are also working to optimize their health.

7. Don’t Forget About Your Diet

Maintaining a healthy diet is essential for maximizing the effects of your workouts, for losing those excess pounds gained during the winter months, and for optimizing your overall health. Work towards making healthy eating a lifestyle change and not a short-term solution. Avoid starvation diets or other types of dieting techniques that cannot be sustained long term. Instead, focus on eating a well-rounded diet that includes unprocessed, nutrient-rich foods.

8. Maintain a Positive Attitude

When setting goals for yourself, do not go over the top. Setting unrealistic goals will put yourself in the inevitable position to fail and to feel poorly about yourself. Instead, set realistic goals that you will be able to achieve over time. Reward yourself whenever you achieve your goals. If you have any setbacks in your fitness routine, don’t beat yourself up about it. Get back on track as soon as possible, and have fun in the process of getting fit. Follow the fitness techniques that are the most enjoyable to you, make sure that you have emotional support and professional fitness guidance if needed, and use a variety of motivational tools so that you can maintain a positive attitude while you work your way toward improved health.