Getting Rid of Stress with EXERCISE

I found this article from the Mayo Clinic about the importance of exercise to combat daily stress.  This is a perfect reminder for me right now.  I am dealing with a lot of family stress right now and have fallen off the "healthy living wagon." The stress has been so severe that these last several days, I haven't taken the time to take care of ME and I can totally feel it.  It's like something has completely taken over my body and mind.  Tomorrow is the start of my work week, and I'm going to get REFOCUSED.  I have set some goals and am going to do whatever it takes to achieve them.  The stress isn't going away, but by golly I'm going to be better equipped to handle whatever life throws at me.  Enjoy the article.

One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries.


By Mayo Clinic staff


You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

■It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

■It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

■It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you


A successful exercise program begins with a few simple steps.

■Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.

■Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it. If you're new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.

■Do what you love, and love what you do. Don't train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

■Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

■Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

■Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

■Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Setting Weekly Goals

We all have big goals we would like to achieve, but when we set weekly goals, we feel a sense of accomplishment in a shorter time frame.  Accomplishing these weekly goals will help you along your journey to accomplish your BIG goals which may take a longer period of time.

Setting weekly goals is easy, but there is a method to achieve them

Difficult tasks take MORE time and energy. Get them out of the way soon.  I refer to the more difficult tasks as the frog. This term comes from one of Brian Tracy's books about goals.  On your weekly goals, give them priority because while working on them, you can complete the smaller ones. Work and be smart at the same time.

Network to get it done.  Some of your goals can be achieved by others for you if you plan well. Barter and bargain tasks. Be innovative. Don't be afraid to ask for help if you need it. 

IT IS SEVEN DAYS, NOT SEVEN HOURS. Take your time and do not over-exert yourself. You have seven days to achieve all your goals. Spread the goals out in reasonable and realistic fashion. Make it easier on yourself and everybody else. Have a PLAN to get things done.  IT IS SEVEN DAYS, NOT SEVEN YEARS

But don't make it too easy on yourself. Be careful of slacking because you think it is seven days. A week sneaks by before you can grasp it. Make use of every minute. GIVE YOURSELF ENOUGH BREAKS IN BETWEEN TASKS.  Make sure you plan out each day in order to meet daily and weekly goals. 

You cannot drive yourself aground in the execution of your goals. Do not kill yourself as you work on your goals. You have many other things to consider. Like your health. Your relationships. Yourself.

Hold yourself accountable to someone!  Tell someone what you want to achieve.  When you are accountable, you are more likely to achieve what you set out to do.

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I make a list of 10 goals I want to achieve for the year.  I revise this list of goals a couple times a month.  I do sit down on Sunday night before bed and write down what goals I want to achieve for the week.  Then each night before bed, I make a to-do list for the following day.  I prioritize the tasks to make sure they get done on time.  I use the AwesomeNote app on my iPhone to create a daily to-do list.  Here I have folders/categories.  The items that have the top priority, I set an alarm for.  There's nothing better than the satisfaction of checking items off the list each day.  I love the feeling of accomplishment. 
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Do you need help setting goals for the week?  Do you need help making "to-do lists"?  Leave a comment here or send me a message and I will be more than happy to help you.  If you are looking for accountability, don't hesitate to contact me.  In addition to myself, I have a great circle of friends on Facebook who are great accountability partners.  Just let me know how I can help YOU!!






Read more: http://www.bukisa.com/articles/21587_how-to-set-weekly-goals#ixzz1DthnPrsQ

Week 1 of Chalean Extreme

This is the official end to the first week of a new round of Chalean Extreme.  When I first started Chalean Extreme in November, 2009, I started with really light weights--3 lb, 5 lb., 8 lb..  I got up to using 10 lb and 12 lb.  I lost a lot of inches and a little bit of weight.  I ended up quitting after starting the 3rd month, because I had something happen to my back/shoulder.  I'm not sure if it was from the weights or something else.  I did another round with Turbo Fire this past summer/fall and was up to using 15 lb. and 20 lb weights.  Again, I lost a good bit of inches and more weight this time.  Now, for the 3rd round, I'm starting off using 8 lb. 10 lb, 15 lb., and 20 lb. weights with better form.  It's amazing how far I've come since the first round.  By the end of this week, I was completely sore which is a good sign.  Today is a much needed rest day.  The soreness has decreased a lot just from not doing any workouts today.  I am doing the cardio workouts that are part of the CLX program just to change things up.  If your body gets used to the same type of workouts over and over, you won't see any changes.

The crazy part about lifting weights is your appetite increases.  It's important during this time to really make HEALTHY food choices.  Also, making sure to eat every 2-3 hrs is critical.  I'm anxious to get through the next few months to see what changes will be made.  I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.

This is a very motivational strength training program.  It's one you look forward to doing.  It is something that even a beginner can do and see results.   Read more about the  The Benefits of Pumping Iron