Top 50 New Year's Resolutions: 12/30/2012

The new year is upon us and you still haven't made a resolution yet. You are just not sure what you want to change in your life. Here is a list of suggestions. Hopefully you will find something that works for you.

1. Quit smoking
2. Take up running
3. Play with your kids more
4. Start a family game night
5. Watch less TV
6. Keep the house cleaner
7. Do the dishes as the get dirty
8. Learn to love again
9. Go on a fancy vacation
10. Be nicer
11. Learn a new hobby
12. Pick up a new skill
13. Learn a musical instrument
14. Buy a plant and keep it alive
15. Adopt a pet and keep it alive
16. Ask that special someone out on a date
17. Propose to the one you love
18. Plan on making a family
19. Pick up a sport
20. Learn a new art form
21. Spend less money and pay of debt
22. Save money
23. Quit your job to follow a dream
24. Open up a business
25. Build a house
26. Go back to school
27. Lose weight
28. Gain weight
29. Hire a personal trainer
30. Train for an athletic event
31. Learn how to cook
32. Spend more time with friends
33. Fix up the house
34. Add on to the house
35. Go camping more this summer
36. Pick up an activity like snow boarding, skiing, snowshoeing, hiking, kayaking, surfing, or other outdoor activity
37. Stop drinking alcoholic beverages
38. Only drink clear alcoholic beverages
39. Cut down on fatty meats
40. Cut down on red meat
41. Start a vitamin regimen
42. Cook more at home, eat as a family, and keep technology of the dinner table
43. Eat out less
44. Add fish to your diet
45. Add protein to your diet
46. Run 1 mile a day
47. Listen to the radio more
48. Do something nice for a stranger everyday
49. Read good news
50. Pick up yoga or stretch as a workout at least one time a week

I am sure that the list can go on and on. If there is something that isn't listed here that you wanna change or add into your life then go with it. Do what you want to do, but stick with it. It takes about 20 - 30 days to make a new habit or to lose a bad habit. So don't lose sight of your goals.

New Year's Resolution: 12/27/2012

Are you making a resolution? If not, then here is one for you. Sign-up for an action run such as Spartan Race, Run for Your Lives, or Tough Mudder. These are races that test your strength, endurance, stamina, team work, and agility. Also, they are goal minded. In order to do the races well you must train for them. Right now the Spartan Race is $10 dollars off if you register early and there are events all over the country. Most of the other races give discounts if you register early, so start planning now. So what are you waiting for? Health and fitness doesn't come to you... you have to go to health and fitness. Plan your resolution today and start it now. Most importantly, keep up with it.

 



Spartan Race

 

 

Tough Mudder

 

 

Run for your Lives (Zombie Run)

 



Burn a Little Extra Christmas Kcal: 12/24/12

Scott Herman has done it again by creating a great work out guaranteed to burn some serious calories. This workout is part of his Tabata series. Tabata is well known for it ability to increase your heart rate, increase muscle tone, and burn fat hours after the workout. All you need for Tabata is your body and a stop clock. Scott takes its a bit further in his session to increase the workout ability to localized the muscles used. Enjoy and have a great time.

  

 

 

Preparation:

You will need some dumbbells (lighter the better, but heavy enough you feel you are getting a workout)

This workout is comprised of TWO circuits
There are 4 minutes per circuit
For 20 seconds use MAXIMUM EFFORT / 10 second rest

Routine Sets & Rep:

Circuit 1 Exercises (4 minutes)
Back Squat
Dumbbell Swing
Back Squat
Dumbbell Row
Dumbbell Swing 
Dumbbell Row
Max Height Jump
Max Height Jump

Circuit 2 Exercises (4 minutes)
Max Punches
Max Punches
Max Punches
Max Punches

Dumbbell Burpee Snatch
Dumbbell Burpee Snatch
Dumbbell Burpee Snatch

 

 

Video:

 



Don't Become a Big Mac: 12/21/12

Obesity is still on the rise in America and doesn't show any signs of slowing down. Over one-third of Americans are obese and that number doesn't include those who are simply over-weight. Those mostly affected seem to be Latinos, Americans of African decent, men, uneducated women, and those with higher incomes (can't they afford a gym membership). The results of obesity are not pretty. Some physical complications that might be developed due to obesity are: high blood pressure, stroke, heart disease, type two diabetes, arthritis, apnea, unsightly appearance, acne, and many more. One major problem is that the obesity rate is on the rise with American youth and this will put a huge strain on the Medical community in the future. In 2008 medical cost due to obesity were $147 billion and those who are obese spent nearly $2000 more a year in medical costs than those who were not obese. [Still think a gym membership is pricey?] Medical costs will sky rocket nation wide due to this epidemic. And this will affect all Americans' pocket books, not just the obese.



What can you do about this epidemic?

1. Exercise
2. Watch less TV
3. Eat out less often
4. Buy, prepare and eat vegies and fruits
5. Create a diet plan and stick with it
6. Get the whole family involve

Holiday Tip #6: 12/19/12

So "Armageddon" is coming on Friday according to the Mayan Calendar. I am sure that there are parties to be had and in some cases maybe a little panic. So have you given much thought about what you will do if we all survive the predicted doom of the planet? Why not make a vow to live healthier than you were prior to the demise of the Earth? Make an Armageddon Resolution. Vow to go to the gym, add group exercise classes, quit smoking, eat more fruit and veggies....etc. The list can go on and on. You owe it to yourself to celebrate the fact that you survived the end of the world. You owe it to yourself to live healthier, so an Armageddon Resolution is the answer!



10 Minute Trainer; Is it Possible?: 12/16/2012

I am usually not one to promote a product, but I know that there are some of you out there that want results with little time. There has been a lot of research out there about high intensity interval training and how subjects are able to increase your fat burn with limited time commitment. Tabata is a popular training method and it is a 20 minute workout that will leave you feeling like you ran a marathon. Now will Tony Horton's 10 Minute Trainer do the same for you? Maybe. One, you must do the program and not skip days. Two, most likely you will have to change your diet or follow that diet plan that Tony Horton lays out for you. Three, your results will take longer than if you were to burn 400 - 500 kcal per workout. For every pound of weight you desire to lose you want to remove or burn 3500 kcal from your diet or self fat storage. Four, keep with the program even if you feel that it isn't working for you. Quitting is the main reason why programs don't work. I say go ahead and give it a try. But again this isn't an endorsement.

  

 

 

 

 

 

 

Looking for other methods for 10 minute training? Try this on for size.

 

 



 

Holiday Fitness Tip #5: 12/15/2012

Mental health is often over looked when determining one's own health and fitness. It is equally important for someone to feel mentally healthy. Depression, anxiety, and other mental illnesses can be cured through exercise, medication, and other treatments such as counseling. It is important that if you are feeling out of the weather for a long period seek the counsel of a professional or a friend. If you notice someone that is showing signs of mental illness reach out to get them help before it gets to late.

In the wake of several mass shootings where mental instability was an issue it is important that we as a society take the necessary precautions to make sure that the mental health of our family, friends, and neighbors are made a priority.



Here are some mental and physical health hotlines for you.

AIDS and HIV

AIDS info
800-HIV-0440 (800-448-0440)
12 p.m. to 5 p.m. EST, Monday to Friday 
http://www.aidsinfo.nih.gov

National AIDS Hotline
800-CDC-INFO (232-4636)
Twenty-four hours a day, seven days a week
http://www.cdc.gov/hiv//links.htm

Project Inform: National HIV/AIDS Treatment Hotline
800-822-7422 or 415-558-9051 in the San Francisco Bay Area
7 a.m. to 1 p.m. EST, Monday to Friday 
http://www.projectinform.org

Alcohol and Drugs

Al-Anon/Alateen888-425-2666
8 a.m. to 6 p.m. EST, Monday to Friday
http://www.al-anon.alateen.org/index.php

The National Alcohol and Substance Abuse Information Center
800-784-6776
Twenty-four hours a day, seven days a week
http://www.addictioncareoptions.com

National Institute on Alcohol Abuse & Alcoholism
800-662-HELP (4357)
Twenty-four hours a day, seven days a week
http://www.niaaa.nih.gov

 

Bullying and Cyberbullying

Bullying UK (UK only)0808-800-2222
Twenty-four hours a day, seven days a week
http://www.bullying.co.uk

CyberTipline
800-843-5678
Twenty-four hours a day, seven days a week
http://www.cybertipline.com

Kids Helpline (Australia only)
1800-55-1800
Twenty-four hours a day, seven days a week
http://www.kidshelp.com.au

Kids Help Phone (Canada only)800-668-6868
Twenty-four hours a day, seven days a week
http://www.kidshelpphone.ca
National Suicide Hotline800-SUICIDE (784-2433)
800-442-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.hopeline.com
National Suicide Prevention Lifeline800-273-TALK (8255)
Twenty-four hours a day, seven days a week
http://www.suicidepreventionlifeline.org
The Trevor Lifeline (U.S. only)866-4-U-TREVOR (488-7386)
Twenty-four hours a day, seven days a week
http://www.thetrevorproject.org


 

Depression

Depression and Bipolar Support 
800-273-TALK (8255)
Twenty-four hours a day, seven days a week 
http://www.dbsalliance.org

National Hopeline Network
800-SUICIDE (784-2433)
800-442-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.hopeline.com
        
Suicide Hotline Listings by State
http://www.suicidehotlines.com

Suicide Prevention Services Depression Hotline
630-482-9696
Twenty-four hours a day, seven days a week
http://www.spsamerica.org

Eating Disorders

National Association of Anorexia Nervosa and Eating Disorders
630-577-1330
10 a.m. to 6 p.m. EST, Monday to Friday
http://www.anad.org

National Eating Disorders Association
800-931-2237
9 a.m. to 5 p.m. EST, Monday to Friday 
http://www.nationaleatingdisorders.org

   

Grief and Loss

National Hopeline Network
800-SUICIDE (784-2433)
800-442-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.hopeline.com

National Mental Health Association Hotline
800-273-TALK (8255)
Twenty-four hours a day, seven days a week
http://www.nmha.org

Tragedy Assistance Program for Survivors (TAPS)
800-959-TAPS (8277)
Twenty-four hours a day, seven days a week
http://www.taps.org

Homelessness and Runaways

Boys Town National Hotline - serving all at-risk teens and children
800-448-3000 
Twenty-four hours a day, seven days a week
http://www.boystown.org/AboutUs/hotline/Pages/CrisisHotline.aspx

Covenant House Nineline 
800-999-9999
Twenty-four hours a day, seven days a week
http://www.covenanthouse.org


National Runaway Switchboard
800-RUNAWAY (786-2929)
Twenty-four hours a day, seven days a week
http://www.1800runaway.org

Mental Health

National Hopeline Network
800-SUICIDE (784-2433)
800-442-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.hopeline.com

National Institute of Mental Health Information Center
866-615-6464 
8 a.m. to 8 p.m. EST, Monday to Friday
http://www.nimh.nih.gov/site-info/contact-nimh.shtml

National Mental Health Association Hotline
800-273-TALK (8255)
Twenty-four hours a day, seven days a week
http://www.nmha.org

Rape, Sexual Violence, and Domestic Violence

Childhelp USA National Child Abuse Hotline
800-4-A-CHILD (422-4453)
Twenty-four hours a day, seven days a week
http://www.childhelpusa.org

loveisrespect, National Teen Dating Abuse Helpline
(866) 331-9474
Twenty-four hours a day, seven days a week
http://www.loveisrespect.org

National Domestic Violence Hotline
800-799-SAFE (7233)
Twenty-four hours a day, seven days a week
http://www.ndvh.org

Rape, Abuse, and Incest National Network
800-656-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.rainn.org

Safe Horizon’s Rape, Sexual Assault & Incest Hotline
Domestic Violence Hotline: 800-621-HOPE (4673)
Crime Victims Hotline: 866-689-HELP (4357)
Rape, Sexual Assault & Incest Hotline: 212-227-3000
TDD phone number for all hotlines: 866-604-5350
Twenty-four hours a day, seven days a week
http://www.safehorizon.org

School Violence

National Center for Mental Health Promotion and Youth Violence Prevention
877-217-3595 
9 a.m. to 5 p.m. EST, Monday to Friday 
http://www.promoteprevent.org

SPEAK UP 
866-SPEAK-UP (773-2587) 
Twenty-four hours a day, seven days a week 
http://www.cpyv.org

Sexuality and Sexual Health

American Social Health Association
919-361-8488
8 a.m. to 8 p.m. EST, Monday to Friday 
http://www.ashastd.org

Centers for Disease Control (CDC) INFO
800-CDC-INFO (232-4636)
Twenty-four hours a day, seven days a week
http://www.cdc.gov

GLBT National Youth Talkline 
800-246-PRIDE (7743)
4 p.m. to 12 a.m. EST, Monday to Friday 
12 p.m. to 5 p.m. EST, Saturday
http://www.glnh.org/talkline

Planned Parenthood National Hotline 
800-230-PLAN (7526) - for routing to local resources
Twenty-four hours a day, seven days a week
http://www.plannedparenthood.org

Stress and Anxiety

National Institute of Mental Health Information Center
866-615-6464 
8 a.m. to 8 p.m. EST, Monday to Friday
http://www.nimh.nih.gov/index.shtml

National Mental Health Association Hotline
800-273-TALK (8255)
Twenty-four hours a day, seven days a week
http://www.nmha.org

Suicide

Covenant House Nineline Suicide Hotline 
800-999-9999
Twenty-four hours a day, seven days a week
http://www.covenanthouse.org

National Suicide Hotline
800-SUICIDE (784-2433)
800-442-HOPE (4673)
Twenty-four hours a day, seven days a week
http://www.hopeline.com

National Suicide Prevention Lifeline 
800-273-TALK (8255) 
Twenty-four hours a day, seven days a week
http://www.suicidepreventionlifeline.org

Teen Parenting

Boys Town National Hotline - serving all at-risk teens and children
800-448-3000
Twenty-four hours a day, seven days a week 
http://www.parenting.org

Postpartum Support International
800-944-4PPD (4773)
Calls returned within 24 hours 
http://postpartum.net

Teen Pregnancy

American Pregnancy Helpline 
866-942-6466
Twenty-four hours a day, seven days a week
http://www.thehelpline.org

Birthright International
800-550-4900
Twenty-four hours a day, seven days a week
http://www.birthright.org

Planned Parenthood
800-230-PLAN (7526) - for routing to local resources
Twenty-four hours a day, seven days a week
http://www.plannedparenthood.org