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  • How To Find The Best Exercise Program For You

    0 comments / Posted on by Betty Morris


    Spring is almost here!!!  Better get out the running shoes, workout  gear, yoga mats, or whatever it takes to get you in the exercise mode...if you haven’t already.  I hope you haven’t developed a “winter spread”…but if you have…no worries.  It is NEVER too late to begin an exercise program that will whip you into shape for those sleeveless tops and shorts you want to wear in the coming weeks.


    Before you decide on an exercise program, you need to make sure that you know exactly what your fitness goal is.  Are you exercising to lose weight, to stay in shape, or…are you already fit and want to make your fitness training harder?  Without answering this question, you will not be able to find the workout routine that will suit your personal needs best.

    The one reason why so many people quit on their exercise program is because they are choosing the wrong one.  It is important to make sure that you do your homework and find the best workout program that you will actually put into practice.  Workouts can be fun, if you are selecting the right one for you.  When you find a program that works with your schedule and fits your personal needs, you will enjoy and look forward to exercising.


    We are genetically designed to be active.  Getting healthy and getting your body moving isn’t as hard as you might think.  Find an activity that makes you happy, and do it all of the time.  Many people make the mistake of thinking they need to join a gym for their exercise program.  No Way!  You can do all sorts of exercises like swimming, running, walking or even cycling away from the gym…at home and in your neighborhood.  Try choosing the one exercise that you love doing and start with that. 

    Do you like to jog?  Great, do that.  Do you like to lift weights or kickbox?  Go for it!  Maybe you like yoga or pilates…you can join classes or dvd them at home.  Dodgeball, Ultimate Frisbee, rock climbing…whatever!  If you don’t like to exercise and be active and move, then you will have to keep trying activities that you do enjoy participating in that will motivate you and keep you interested.  Find something that excites you and trips your trigger.  Hey, I LOVE to dance.  So I get in the living room, bluetooth my wonderful, high powered headphones, start my playlist going on “Pandora” and get my “jiggy” on!  It makes me happy, joyous, and I get a great cardio with a little muscle building.


    Do NOT overdo it and hurt yourself.  Make sure that you ease into your workout.  Remember…Rome wasn’t built in a day.  If you haven’t exercised in a while or you have never worked out, this is really important.  Get informed on any exercise or workout program you are not familiar with or haven’t done before.  The one thing that is most important to any workout you choose…Enjoy Yourself!  Sure you may grunt and groan at first and want to give up…but don’t!!!  You are making new habits and setting new goals…so stick to them!


    If you have started an exercise program in the past and failed, it is important to know WHY.  Did you give up when you saw little or no change in your body right away?  Did you get sick and give up?  Did you go on vacation, get off your schedule and say “why bother?”  Or…maybe you just got bored with your workout and decided the effort wasn’t worth it.  Educate yourself on the hurdles and kryptonite that caused you to fail at getting in shape before, and work on avoiding those pitfalls and finding new ways to deal with them.


    There are going to be days when you want to slack off, sleep in and even skip your workout.  Find a workout buddy, hopefully someone who is at a similar level of fitness as you are, and be accountable to each other.  He or she can help motivate you on days when you are dragging and vice versa.  You can be a support system for each other and encourage one another to reach your goals.


    This is huge…80% of your success in your workout goals will depend on your diet.  Think the “80/20” rule…80% diet/20% exercise.  You cannot outrun your fork, and you cannot out-train a bad diet.  Whether it is eating less calories per day, cutting out sodas, eating more vegetables, or skipping that dessert…small changes can make a huge difference.  You probably shouldn’t try to make too many changes at once, however.  Your stomach might flip out and you may go back to some old eating habits and “fall off the wagon”. 


    • Set the goals you want to establish. Post them on your wall.
    • Determine why you have failed in the past and how you can avoid it in the future.
    • Start cleaning up your diet in whatever method works best for you.
    • Pick an activity that makes you happy, and do it…a lot.


    Exercising regularly will help you to strengthen your heart, build muscle, lose weight, lower blood pressure, prevent depression, and increase endurance and/or flexibility.   As an added benefit, regular exercise can change the brain in ways that protect memory and thinking skills.   So many reasons to begin your exercise program NOW!






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  • Easy to Make Healthy Drinks

    0 comments / Posted on by Betty Morris

    Many of us are trying hard to eat and drink healthier and to become more fit in the New Year.  We are looking for ways to satisfy our thirst with something more than just water.  Normally, we drink diet soda instead of the regular sodas.   But, do you really realize how unhealthy these sodas are for you…even the sugar-free sodas? If you are looking for some good, healthy drinks that are good for you and easy to make, then you don’t have to look any further.

    Water with a twist

    Water isn’t always the most exciting thing that you can drink, but how about “water with a twist”?   This isn’t the normal water that you can buy in the shops that is flavored water and has some sugar added. This is natural, homemade water that everyone can make. Mash fresh fruit and your favorite herbs in a glass. You can use any kind of fruit that you can find, or that you really like to eat.  You put the mashed fruit in the bottom of your glass.  Then, you top off the glass with cold water and ice.  You can use any type of water, from tap water to bottled water or tonic water.


    Iced tea

    Seems like everyone likes the flavor of iced tea…kind of like your Grandma used to make!  You don’t have to buy the bottled ice tea in the stores to get that homemade iced tea flavor.  In fact, it will be much better made from scratch in your own kitchen.  You make your normal tea, let it cool, then add sugar, stevia or honey to sweeten to taste…however…try to go light on the sugar.  Using green tea instead of regular tea would be an even better and healthier option for your drinking pleasure.  If you want a little pizzazz…use fizzy water instead of the normal tap or bottled water.

    Iced coffee

    Who would have thought that you can make a delicious iced coffee at home, and know that you’re drinking a good healthy drink?  Iced coffee is delicious and there are many different varieties of coffee available in the stores that you can turn into iced coffee. You can also just drink black coffee with honey over ice, or you can add cold milk, soy or low-fat whip cream with the iced coffee. To keep it healthier, don’t add sugar and make sure that the milk you are using is also low-fat milk.


    You don’t have to just drink boring, cold water when you’re watching calories and trying to stay fit. There are delicious alternatives that are available that will be tasty AND healthy at the same time.  Try the drinks I have listed above, or use your imagination…go a little crazy, and put together some drinks with the ingredients that you love!    But, remember…you should always prepare it the healthiest way possible, without too much sugar and maybe little honey for a sweeter taste.


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  • Create a Balanced Life

    0 comments / Posted on by Betty Morris

    Okay!!! It is the New Year and I hope you are all trying to make new and positive changes in your lives.  I have discussed before the importance of creating balance in your life and certain ways you can achieve that.  Here are some suggestions on exactly how to begin. 

    9 Tips to Living a Balanced Life

    Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” ~Thomas Merton

    In my work, I am often reminded that what works for some people does not necessarily work for others, and that one person’s idea of balance may not constitute anything remotely balanced from another person’s perspective.   I wanted to address the various elements of life that can require balancing and offer some suggestions to find the mix that works best for you.

    To start, what does it mean to be balanced?

    To me, it means that you have a handle on the various elements in your everyday life and don’t feel that your heart and mind are being pulled too hard in any one direction. More often than not, you feel calm, peaceful, grounded, clear-headed, and motivated.  I know that when I feel balance in my life, I am a much happier person to be around.  I am more confident, self-assured, and ready to tackle any life experience that might come my way because I have taken care of the things that are important to me and placed a priority on them.

    How do you find your balance?

    The elements in life that require the most balancing can be divided into two categories: internal and external. Oftentimes, people focus on one more than the other.  For example, you may find that you focus on external things, like work, relationships, and activities, and that you pay very little attention to what is going on inside your heart and mind.

    On the other hand, you may find that you spend so much time being self- reflective that you sometimes miss out on the experience of everyday living.

    Other people may be fairly balanced between the two but might want to balance out some specific elements within each category.  I created this little outline to help us better understand the beneficial components on both ends of each spectrum.

    Internal (Mind, Heart, Health)

    • Mind: Challenging yourself intellectually vs. creating opportunities for your mind to rest
    • Heart: Giving love vs. receiving love
    • Health: Eating, drinking, exercising properly vs. resting and treating yourself to some extra treats

    External (Work, Social, Family, Fun)

    • Work: Pushing yourself to achieve goals vs. seeing the bigger picture and enjoying the ride
    • Social: Satisfying your social desires vs. taking time for yourself
    • Family: Fulfilling your familial responsibilities vs. creating healthy boundaries
    • Fun: Allocating time for things you enjoy doing vs. making sure you don’t overdo it

    As you can see, both ends of each spectrum are actually positive; but if either side is taken to an extreme, something that is intended to be positive can end up being detrimental and dysfunctional.  It is helpful to check in with yourself to see if you feel balanced.

    If you feel pulled in any one direction and uneasy about it, these steps may help you get your life aligned:

    1. Acknowledge.

    Take some time to really look at your life, your state of mind, and how you’re feeling. Be honest with yourself and notice the areas of your life that you’re neglecting.

    1. Examine.

    Notice if you’re leaning more toward an internal or external focus, or if there are areas within each category that you would like to be more balanced.

    1. Set Goals.

    Look at the outline to help you decide which ways you want to balance your life. Make a list.

    1. Plan Tasks.

    Make a list of daily, weekly, and monthly tasks that you will need to do to achieve each of these goals. What have you tried in the past?  Did it work?  If not, what can you do differently?

    1. Reflect.

    What is the most important thing you’ve accomplished in the past?  How did you stay focused toward this goal?  How did you handle your fears, doubts, anxieties, worries, and negative self-talk?  How does it feel to know that you accomplished the goal in spite of these parts of yourself?

    1. Prepare.

    What is your inner “stuff” that keeps you from sticking to your plan (fears, worries, doubts, negative self- talk)?  Can you specify the things you say to yourself to push you off track?  (For example: “Just one more bite, I’ll start eating better tomorrow”)  Make a list and prioritize it.

    1. Empower.

    What do you need to remember in those times?  What are things you can say to that self-sabotaging part of yourself?  Be kind to yourself.  Balance won’t feel good if you’re cruel to yourself in creating it!

    1. Connect.

    Is there a person or a tactic you can use to keep yourself supported, motivated, and focused in those hard times?  I highly recommend connecting and sharing your inner process with someone.  Find someone who can help you challenge your inner demons, and celebrate your little accomplishments…someone you can be accountable to.

    1. Plan.

    Just like accomplishing any goal in life, it takes time and effort to overcome your habitual patterns and create new ones.  If you stay on track with this detailed and intentional process for three whole months, then there is a good chance you will create new habits to enjoy a more balanced life going forward!

    Until next time - 

    Betty :)


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