By Mike Howard on Sep 17, 2010
All the traps and pitfalls in life, self esteem is the deadliest and hardest to overcome. For it is a pit designed and dug by our own hands, summed up in the phrase: It is no use, I cannot do it ~ Maxwell MaltzAccording to some psychologists, self-esteem is the center of it all - THE most prominent factor when it comes to success in any health pursuit.
In any case, a struggle with self-esteem may be the sticking point you need to get past in order to succeed in your health goals. So, here are 10 ways to flex your self-esteem muscles.
- Stop comparing yourself to others: This can be detrimental to your self-image and only serves to de-value who you are as an individual - a unique and wonderful individual.
- Always accept and appreciate compliments: Try not to downplay or reject compliments from others. The ability to receive is a hallmark of self-efficacy.
- Accept VALID criticism from those you trust: This may sound counterintuitive, as criticism can be the source of self-esteem issues, however feedback from those who are close to you should be accepted and appreciated just as compliments should.
- Make a list of a) Your good qualities (kind, thoughtful, organized, etc.) b) Your hobbies (knitting, scrapbooking, decorating, etc). c) Things you are good at (car maintenance, scrabble, Sudoku, etc). This exercise will help re-enforce your qualities and aptitudes, which will in turn infuse some confidence.
- Avoid making your problems the centerpiece of your conversation:Talk positively about your life and what you are working towards. Try and be aware of negative self-talk, take notice of how often you complain.
- Set achievable goals: Write them down and take small steps towards achieving them. Celebrate and reward your successes along the way (not with food, though).
- Use positive affirmations and tools: Ingraining positive thoughts often means repeating them often. Write them down and put them somewhere where you'll see them. Say things such as; "I am loved", "I am positive, motivated and liked", "Today is a great day to be alive", etc.
- Help others: Volunteering your time to help others in some way just plain feels good. Use these feelings as a motivator for your other actions in life.
- Surround yourself with positive and uplifting people: Misery loves company and negativity begets negativity. Find circles of friends who love to laugh, keep things positive and are generally pleasant to be around. Peer groups are important for adults just as they are for children and teens.
- Take responsibility: While negative self-esteem can be very limiting at times, taking a "woe is me" approach will only serve to keep you in the spiral of negativity and inaction. You and only you can choose to take action to better yourself, so commit to it, and take the necessary steps to reach your goals.
Do you have any tips for building self-esteem? How do you stay confident? If you feel you lack self-esteem, what do you think is holding you back?
Important note: Negative self-esteem may be a symptom of depression or other psychological disorders. Seek appropriate help if needed.
Image Credit: schadenfreude http://www.diet-blog.com10/building_self-esteem_to_conquer_your_goals.php
 By Matt Fitzgerald
For Active.com
Unless you've been living in a cave, you've probably seen those television advertisements in which a leading sports drink maker claims its product "hydrates better than water." The fact that the message of these ads hasn't changed in many years suggests that a lot of athletes aren't buying it. But it's actually true.Why do sports drinks hydrate better than water? There are three reasons. First, fluids are absorbed through the gut and into the bloodstream faster when their osmolalityclosely matches that of body fluids such as blood.
Osmolality is the concentration of dissolved particles in a fluid. Sports drinks contain dissolved minerals (sodium, etc.) and carbohydrates, whereas water doesn't, so water doesn't reach the bloodstream as quickly.
Sodium and other nutrients also play important roles in regulating fluid balance in the body. In other words, they help determine how much fluid enters into muscle fibers and other cells, how much remains in the blood, and so forth. Again, because sports drinks contain these nutrients, they do a better job of allowing the body to maintain optimal fluid balance, which is an important aspect of hydration that few athletes consider.
A third advantage of sports drinks over water with respect to hydration is that the sodium content of sports drinks stimulates thirst, so athletes usually drink more when they have a sports drink than when they have plain water.
Choosing the Right Sports Drink
Not all sports drinks hydrate equally. Those that contain higher amounts of sodium are preferable, because they are absorbed quicker and maintain fluid balance in the blood and muscles better. Choose a sports drink that contains at least 15 mg of sodium per ounce.
New research suggests that sports drinks containing a small amount of protein may also hydrate better than conventional sports drinks. Protein is an often-overlooked nutrient that affects osmolality just as minerals and carbs do. Therefore the addition of protein to a sports drink has the potential to increase its absorption rate.
This was demonstrated in a recent study by exercise physiologists at San Antonio Catholic University in Murcia, Spain, and published in the Spanish Journal of Nuclear Medicine.
Twenty-four well-trained cyclists participated in the study. They were fed either of two sports drinks at rest and during a workout. Drink A was a conventional sports drink containing 15 grams of carbohydrate per 100 ml. Drink B contained 10 grams of carbohydrate per 100 ml plus proteins.
After 60 minutes of exercise, the researchers found that a significantly greater amount of drink B, containing carbs and protein, had been absorbed than drink A. These results indicate that a carb-protein sports drink may hydrate better than a conventional sports drink.
The addition of protein to a sports drink appears also to aid fluid retention. When a beverage is too dilute, it tends to pass quickly through the bloodstream to the bladder so it doesn't "water down" the blood and other body fluids.
New evidence suggests that the right amount of protein in a sports drink, in combination with the right amount of carbs and electrolytes, may boost fluid retention and help you hydrate better during exercise.
In a new study from St. Cloud State University, cyclists exercised until they lost two percent of their body weight and then consumed one of three beverages: a sports drink containing carbohydrate and protein in a 4:1 ratio; a conventional sports drink containing carbs and electrolytes but no protein; or water.
Over the next three hours, the investigators measured how much of each beverage was retained. Only 53 percent of the water was retained, versus 75 percent of the conventional sports drink and an amazing 88 percent of the carb-protein sports drink.
Other Advantages of Sports Drinks
Sports drinks have other advantages over water for athletes and exercisers that go beyond better hydration. Specifically, the calories in sports drinks have been shown to increase energy and endurance, limit the immune system suppression that sometimes follows hard workouts, reduce exercise-induced muscle damage, and promote faster recovery.
Water is by far the most popular fluid choice during exercise. However, sports drinks actually do a better job of hydration, while also providing other benefits that water does not. Water is a great drink choice outside of workouts, but during exercise you're much better off with a sports drink. In this case, there's truth in advertising.
This article was adapted by the author from The Cutting-Edge Runner: How to Use the Latest Science and Technology to Run Longer, Stronger, and Faster (Rodale). Clickhere to purchase a copy. http://www.active.com/running/Articles/Which_fluid_hydrates_best__Water_or_a_sports_drink_.htm?cmp=17-7-313
 Today is officially Day Light Savings and our son Drew's Birthday. Happy Birthday Drew! So the past couple of days have been filled with needed clarity with my overall fitness goals. It's a blessing that I've come to understand that the goals I have made for myself and the progress that I've been making is merely just the beginning of my new lifestyle change.
It's apparent to me know that I've finally broke the hump of my dreadful workouts and with the anxiety gone I've finally found my stride. It's freaking about time. I now look forward and yearn for my next workout. I yearn to explore more and more ways I can push my body to it's limit. I challenge my knowledge of fitness and health daily by reviewing a diverse compilation of fitness blogs and articles.
Saturday was my first attempt at Intense Cardio and I must honestly say it wasn't easy and I'm already feeling the wrath of jump squats in my legs. But to my dismay I'm actually more in tune with my body now then I have ever been. I do enjoy the challenge and the increase of adrenaline that working out so intensely brings.
Just recently I injured my knee, had aching pains in my shoulder and the overall discomfort has been swaying of my dedication to improve my overall health. I do feel better and I've been doing much better at getting up early and getting my workouts out of the way, so I can battle the rest of my day without distraction. I do hope that I can continue to work on maintaining proper form and technique to prevent any future injuries.
My past few days in the gym have been good, but I've come to realize that if I'm going to accomplish the results that I seek I must Intensify my cardio routines.
Yes I have been consistent and deliberate with both my resistant and cardio workouts. I also have been very strict with my overall caloric intake and food choices, but I'm not seeing the results I yearn for. My decision is to challenge my overall body and start doing what is proven to work. Intense Cardio! I'm doing my time on the treadmill and my only results are stamina and endurance, and not very much FAT loss.
For me to see the desired results, I need too introduce intense workouts like P90x, Insanity, Suicide Sweat and Kelly Rennie Home Workout. Below I posted a sample video of what I'm referencing as an intense cardio workout. As you can see I chose the Suicide Sweat Workout because frankly she's hot and it's motivational too me. We all need to find our own source of motivation, and here's mine. WARNING WHILE WATCHING THIS VIDEO AROUND MIXED COMPANY
I DIDN'T REALIZE UNTIL I POSTED IT THAT SHE'S WORKING OUT HARD AND MAKING GRUNTING NOICE'S, SO MY 15 YEAR OLD SON SAY'S "Sooooo Dad What's ya whachin". Watch it and you'll get it!
All four of these workouts are very similar and the most un-nerving part for me is it is a DO IT AT HOME WORKOUT. Not good for me, I have zero motivation to workout at home. I guess it's all the distraction of parenting that makes me seek my motivation in the gym. The gym offers me a place to relax, a place to focus on myself and my goals.
In the past few days Shannon and I have been playing around with a few different intense cardio workouts and we have found that we will build our workouts from examples of the proven P90x, Insanity, Suicide Sweat Workout and Kelly Rennie home workouts.
So in the next few weeks to come I will be posting our challenges and struggles with these workouts, but the truth here is were going to get our asses kicked and not only get in better physical condition but improved overall health.
I must admit I have extremely weak legs for continuous, high rep leg workouts. I'm kind of a sissy when it comes to lunge like workouts that the girls at the gym can do over and over. It's time I man up and challenge my ego and pride to overcome this weakness of mine.
I haven't done much Intense Cardio for any prolonged period of time since I was in high school sports; So what I've learned so far is Intense Cardio has basic principles that don't change no matter what Intense Cardio workout your doing. " IF YOU DON'T DO THE WORK, YOU WON'T GET THE RESULTS ". Simple isn't it. Intense Cardio offers a no excuse method of burning fat. You don't need much space, you don't need a gym ( except in my case), you don't need weights or any special equipment or gear. All you need is the will to succeed and the determination to be consistent. Second, change it up frequently to keep the body guessing so your body doesn't adapt to any routine.
Most workouts will say and preach 30 minutes a day 3 days a week to lose weight. Hmmmm Well that hasn't been true for me and when I ask trainers and instructors at the gym; they all tell me you need at least 45 minutes 3-5 days a week. The more you do the better the fat burn. It's obvious to me that the body I seek can only be obtained by sweat and tears. My hard hard hard work is the only way to get me there. No FAD diet or casual routine will do, ONLY proven methods of 6 days of Intense Cardio work.
It's a tough getting to the gym at 5am, I must say that it's much easier working out then getting out of bed. Today's workout was good. We completed a full back workout and 20 minutes on the stationary bike. It was a high intensity workout, but hopefully I will get accustomed to the time and be able to kick things up a bit. I have been working hard on my food intake and replacing more protein shakes for actual food.
I'm an eater, so it's hard to drink my food. So far I haven't been overly hungry, but hopefully I'll be able to keep my lean muscle and drop a few pounds. I'm eating a small lunch and a sensible dinner and everything in between is a protein shake filled with protein powder of course, yogurt, fiber, coconut oil, and lactose free milk.
I'm currently not taking any other supplements besides protein and vitamins, so I hope to stay that way till I hit a plateau. Short and sweet blog tonight, cause frankly I'm tired.
 The health benefits of sex extend well beyond the bedroom. Turns out sex is good for you in ways you may never have imagined.
WebMD Feature
By Kathleen Doheny
Reviewed by Louise Chang, MD
When you're in the mood, it's a sure bet that the last thing on your mind is boosting your immune system or maintaining a healthy weight. Yet good sex offers those health benefits and more.
That's a surprise to many people, says Joy Davidson, PhD, a New York psychologist and sex therapist. "Of course, sex is everywhere in the media," she says. "But the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
Sex does a body good in a number of ways, according to Davidson and other experts. The benefits aren't just anecdotal or hearsay -- each of these 10 health benefits of sex is backed by scientific scrutiny.
Among the benefits of healthy loving in a relationship:
Sex-Drive Killers Slideshow
1. Sex Relieves Stress
A big health benefit of sex is lower blood pressure and overall stress reduction, according to researchers from Scotland who reported their findings in the journalBiological Psychology. They studied 24 women and 22 men who kept records of their sexual activity. Then the researchers subjected them to stressful situations -- such as speaking in public and doing verbal arithmetic -- and noted their blood pressure response to stress.
Those who had intercourse had better responses to stress than those who engaged in other sexual behaviors or abstained.
Another study published in the same journal found that frequent intercourse was associated with lower diastolic blood pressure in cohabiting participants. Yet other research found a link between partner hugs and lower blood pressure in women.
2. Sex Boosts Immunity
Good sexual health may mean better physical health. Having sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. Scientists at Wilkes University in Wilkes-Barre, Pa., took samples of saliva, which contain IgA, from 112 college students who reported the frequency of sex they had.
Those in the "frequent" group -- once or twice a week -- had higher levels of IgA than those in the other three groups -- who reported being abstinent, having sex less than once a week, or having it very often, three or more times weekly.
3. Sex Burns Calories
Thirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.
"Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well, she says.
BY Administrator of www.Sexualhealthblog.infoThose who are prone to procrastinate when it comes to regular exercise might by motivated by the myriad benefits of exercise on sexual health. For men, regular exercise increases cardiovascular efficiency which directly translates to seamless erections and prolonged sexual stamina. Females who exercise regularly report increased libido as well as more intense sexual experiences.
Both genders enjoy the benefits of exercise on sexual health which arise from the body’s ameliorated circulation and tolerance for periods of extended exertion. There is no substitute for regular exercise when it comes to addressing circulatory related deficiencies.
There is also a more intangible benefit of exercise on sexual health. Those who regularly exercise tend to be more successful in attracting sexual partners. Without this vital first step, the rest of the equation becomes moot. Exercise is a critical first step towards improving your sexual, as well as overall, health.
http://www.sexualhealthblog.info/benefits-of-exercise-on-sexual-health/
 Will better sleep help you avoid extra pounds?
By Denise Mann
WebMD Feature Reviewed by Louise Chang, MD
Could lack of sleep be causing you to gain weight?
Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.
It’s a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.
It starts out innocently enough. “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods,” saysSusan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey.
The immediate result? You may be able to fight off sleepiness. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.
“Sleep debt is like credit card debt,” Zafarlotfi says. “If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.”
Not getting enough sleep is common -- even talked about with pride -- in the U.S. “We brag about an all-nighter, but we do pay a price for staying up late and getting up early,” says Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center in Hennepin County.
Understanding the Sleep-Diet ConnectionThe sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs.
And it’s true, sort of.
 Why is it the Most Important Meal of the day?Figuring out what kinds of foods to eat to help you lose fat or gain muscle can be difficult enough, what time to eat those foods should not be. The easiest way to gain muscle and lose fat is to eat breakfast. Obviously breakfast is meant to do exactly that break the fast. Breaking The FastThe involuntary fast that we go through while we are sleeping needs to be stopped so that our metabolism becomes revved up as early as possible. The National Weight Control Registry, a group that tracks the progress of people who have lost 30 lbs. or more and kept it off for over a year, reports that 78% of it’s members eat breakfast everyday and at least 90% eat breakfast 5 days a week. Eating a protein based breakfast also helps to start building muscle first thing in the morning after your muscle tissue has had a chance to rest and recover. There is really no downside to eating breakfast, weight loss, muscle gain and the needed energy to get you through the day.Good ChoicesIf you are already eating breakfast than my hat goes off to you. You are already enjoying the benefits of starting the day off on the right path. Hopefully you are not doing the fast food drive through. Steel cut Oatmeal, Turkey Bacon, Egg Whites or an early morning Protein Shake are just a few examples of what you should start your day off with. Stay tuned for our Special Articles specifically about what the best breakfast foods are for you to reach your goals fast!!! http://www.muscleandfitnesstrainer.com/home/articles/do-not-underestimate-the-importance-of
 So yesterday started out great. Shannon and I made it to the gym by 530am and completed a total chest workout and an hour of cardio, then went to a needed Chiropractic appointment and finished off the morning with a Pedicure. Very relaxing and rewarding. Shannon and I have been working so hard in the gym lately; spare of the moment we took advantage of rewarding our aching feet with a Pedicure. Love them. No I didn't get my toe nails painted, but I will say the foot soak was a blessing. As for today, well I was a bit unorganized and tired this morning, but was able to get to the gym by 9am and completed a bi and tri workout and then Shannon introduced me to a workout she's been doing the past few days on her own. You can check out more of her workouts on www.kellyrennie.com
Yes I must admit I thought this workout was going to easy. Wow, how wrong I was. This workout really kicked my ass! We finished up our workout with 25 minutes on the treadmill, where I RAN my first mile since I injured my knee nearly 6 weeks ago. My knee truly is feeling better and it's wonderful to see my therapy workouts have actually paid off.
I know that my results have been slow going, but I just know I am doing the right things to better my overall health and shortly I will start reaping bigger and bigger rewards. I can't wait.
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