How to Unblock Your Life Path

By on June 13, 2013 in Lifestyle Design

blocked pathPhoto courtesy of Nicholas Canup

Many of us are striving for something better, something more. We want a life that’s full of the kind of experiences and people that make us happy.

As you move toward living your best life, you’re probably working daily to make changes to your circumstances. You may be surprised when you discover that the hardest hurdles to overcome are the intangible kind.

Unhappy at work? You can get a new job. Lackluster marriage? Invest in couple’s therapy. Trouble paying the mortgage? Get a tabula rasa with a good bankruptcy lawyer. If you’re still feeling a general dissatisfaction with life even after you’ve taken strides to change the obvious, you’re probably wondering:

What is blocking my path to happiness?

For each of us, the precise answer will be different, but one thing is certain: the most important changes come from within. In order to live authentically, you must continually challenge yourself to live up to your own expectations. Is it easy? Absolutely not. But it’s so totally worth it.

As you take a closer look at what’s standing in your way, see if any of the following inner obstacles are blocking your forward momentum:

  • Passivity – Allowing yourself to get too comfortable with a mediocre existence can and will prevent you from ever making significant changes. Let yourself feel the discomfort instead of becoming numb. A little bit of pain for a lifetime of happiness is more than a fair trade.
  • Fear of failure – Sometimes, a fear of failing becomes strong enough to blind us from acknowledging to ourselves that we need a new approach. Denial is a deep ditch to dig yourself out of, but once you’re out of the ditch, your view of the journey ahead will be much clearer.
  • Envy – Take it from me – pining over the grass that’s always greener on the other side is putting your energy into the wrong yard. Buy some fertilizer and watch your own grass grow. Maybe even plant a garden!
  • Regret – Looking longingly backward in time, wishing for a do-over or obsessing over a what-if is a waste of your time in the here and now. You can’t go back again. Shift your focus from the coulda, woulda, shoulda and start telling yourself: ‘I can.’
  • Unrealistic expectations – Try to set reasonable, attainable goals for yourself. Expecting perfection will leave you disappointed in yourself rather than feeling accomplished and confident.
  • Guilt – If you’re living with the guilt surrounding an event from your past, attempt to make amends with the situation. This will allow you to move forward more freely and easily. Feeling guilty about your current circumstances? Remind yourself that no one’s perfect. Adjust your behavior accordingly, let go of the guilt and embrace yourself – flaws and all.
  • Impatience – Opportunities for immediate gratification are bountiful. As information and results become readily available, you may find yourself frustrated with achievements that take time.  Feeling impatient can really weigh you down, making you crabby and edgy. Remember: good things come to those who wait. Your dreams will come true if you have the patience to put in the necessary time, effort and dedication to get there.

As you gather speed on your journey forward, you’re going to get really good at swerving to avoid any outside obstacles that threaten your momentum toward your best life. By eliminating any interference from within, you’ll be sure to cross the finish line even sooner.

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Road Rage: Why it’s Bad for Your Health

By on June 11, 2013 in Character of self, Mindfulness, Self-awareness

roadrage2Photo courtesy of Josh Greenfield

Road rage is a behavior that we often poke fun at and think of as a quirky personality trait. The reality of road rage, however, is definitely not funny. Feeling personally offended by what other drivers are doing often leads to fits of intense anger, aggression and in some cases, violence.

Although it is easy to make jokes about, if you or a loved one regularly get extremely agitated while driving, it’s time to do some self assessment. Because of the potentially serious outcomes, it is important to get a handle on how to control your emotions behind the wheel. What sparked my interest in this behavior pattern is the fact that my own husband is aggressive behind the wheel, and it concerns me.

Studies have conflicting results on whether road rage is more common with men or women. Regardless of sex, anyone can exhibit the behaviors of road rage if they assume that other drivers are out to get in their way. This may ring true in other areas of life as well. To determine if your driving frustration has the potential to become dangerous, ask yourself a few simple questions:

  • Are you dealing with a lot of pent-up stress in your life?
  • Do you view driving as a race?
  • Do you feel like other drivers are trying to annoy you?
  • Is it common for you to drive above the posted speed limit?
  • How often do you find yourself tailgating someone?
  • Do you honk your horn or flash your lights in an attempt to show your anger to other drivers?
  • Is swearing something you do often in your car, especially directed at other drivers?
  • Do you often feel that other drivers are “in your way” and need to be taught a lesson?

If you or someone you know answered positively to the above, know that there are ways to help a raging driver calm down behind the wheel and turn back into a reasonable driver.  Some steps to take include:

  • Remember that other drivers are human. In fact, they may be dealing with marriage trouble, screaming kids in the car, or maybe they aren’t feeling well. Whatever they did that annoyed you was probably an honest mistake and had nothing to do with you. Don’t take it personally.
  • Drop the anonymity. You are not your car, and you shouldn’t let it become a shield while you act like a bully. Treat other drivers like you would treat them face-to-face in a social situation. Use courtesy, and give them the benefit of the doubt.
  • Listen to good music. I’m not suggesting you pipe classical symphonies through your vehicle every time you drive, but there seems to be some pretty solid evidence supporting the fact that quieter, more relaxing music leads to less instances of aggressive driving.
  • Look at the big picture. Anger is not good for you – plain and simple. Is it really worth getting your blood pressure and heart rate elevated over?

People who regularly get angry are three times more likely to have a heart attack than their more carefree peers. Getting all bent out of shape over a driving mistake certainly isn’t going to improve the situation, and the only person affected will be you (and anyone in the car with you). By letting the incident roll off your back, you’ll enjoy the rest of your ride and be on your way to making calmness into a habit. Your driving stress level will decrease, and if you’re lucky, your good attitude will eek its way into other areas of your life, too.

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What Can Mindfulness Add to Your Sex Life?

By on June 6, 2013 in Mindfulness, Relationships

kissongrassPhoto courtesy of Jon Rawlinson

Mindfulness makes for an existence that is much more enjoyable, simply because you’re living in the moment and paying attention to your life. Living a mindful life means that, regardless of what you’re doing, you are present – mentally as well as physically. Many people skate through life distracted, thinking about everything else except the moment at hand. What does that mean for the moment at hand? Well, it gets passed over, ignored: an experience lost.

When I was a child, I remember feeling like I always wanted to have “something to look forward to.” Continually excited about the future, getting older, having adult experiences.  Hindsight tells me there are so many moments I must have missed.

Rather than dwell on what I didn’t experience when I was ten years old, I will give my young self credit for one thing: knowing that life only gets better and better with age. As we gain self-awareness and clarity of mind, we learn how to seek out the kind of experiences that will make us happiest. One of those adult experiences just happens to be… sex.

It’s true that, as a general rule, people don’t typically put “mindfulness” and “sex” in the same sentence, but they should! I am here to tell you that it is absolutely impossible to have a completely satisfying sexual encounter if you’re not fully committed to the moment.

In fact, many cases of sexual dysfunction have improved drastically with the practice of mindfulness, according to Lori Brotto, professor of gynecology at the University of British Columbia. Both women and men suffering from low libido or low self-esteem were able to “…increase their sexual desire by [becoming more] attuned to their body’s sexual responses.” Not only did their desire increase, but they enjoyed the act of sex more, too.

For those of you who already have a decent sex life – wanna kick things up a notch? Luckily, applying mindfulness strategies in the bedroom isn’t only for couples with existing problems.  The reality is that most long-term, committed couples admit to wanting to spice things up after awhile. They don’t necessarily have any complaints – but a little something new wouldn’t hurt, either.

According to Marsha Lucas, PhD., a huge percentage of her clients ask for advice about how to spice up their sex lives. Years of the same old, same old can get, well – old!  Mindfulness meditation is what she prescribes to her patients who want help in this area. At first, most of them look at her funny, but they always come back the next visit and thank her profusely.

It’s often helpful to try exploring mindfulness as a couple outside of the bedroom first. Together with your partner, take turns sitting in a chair while the other person feeds you different pieces of fruit with your eyes closed. Practice focusing on the sensation and taste of the fruit in your mouth for a full minute before swallowing. During this time, also notice how your body feels in the chair, and how your feet feel touching the floor. Push all other outside thoughts away anytime they enter your mind.

To bring mindfulness with you into the bedroom, you’ll switch from focusing on food to focusing on your partner (and yourself). Again keep all other thoughts at bay and pay attention to how your partner’s body feels, tastes and smells as you explore it. It’s also ok to observe how the bed (or table, floor, etc) feels against your body. It’s easy to find these things exciting with a new partner, but they sometimes need to be rediscovered or rekindled in long-term relationships.

To learn more about bringing mindfulness into your love life, check out this book written by Dr. Lucas herself: Rewire Your Brain For Love: Creating Vibrant Relationships and Using the Science of Mindfulness. Oh – and remember – practice, practice, practice! ;)

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The Golden Rule: Reversed

By on June 4, 2013 in Awareness of others, Relationships, Self-awareness

goldPhoto courtesy of Mykl Roventine

“Do unto others as you would have them do unto you.”

We’ve all heard some version of this quote before, usually as children when our parents were attempting to turn us into decent people. “Remember the Golden Rule,” my mother would often remind me - before I did something I’d end up regretting. As it turns out, following the Golden Rule is a pretty effective way to ensure that you treat other people with respect.

But – what should you do when those other people aren’t returning the favor? Do you still have to follow the Golden Rule? My vote’s on no – but don’t stoop to their level, either. Putting up with poor treatment and disrespect simply shouldn’t be on your To-Do list as you move toward the life you really want. Be on the lookout for anyone who wants to subject you to:

  • Abuse – I think we all know that it’s not ok to get knocked around by someone and then stick around for more. But remember, emotional abuse can be just as, or even more damaging, and should be treated so. If someone is abusing you – in any form – they don’t love you, and it’s time for you to move on.
  • Taking you for granted - Many people bring this one on themselves, but that doesn’t make it right. If you’re being treated more like the hired help than a spouse or a friend, it’s time for you to wake up and smell the insult. You deserve to be acknowledged for your efforts.
  • Inconsistency – You need people in your life who you can count on when you need them. Constantly receiving mixed or contradictory messages from those who are close to you can leave you feeling discombobulated instead of how friends should make you feel: understood and confident.
  • Mean girl behavior – You know this personality type from way back in middle school. It comes in the form of tightly knit groups of (usually) girls who are eager to spread rumors in such a passive-aggressive manner that you end up thinking you’re the crazy one. Unfortunately, mean girl behavior has stuck with some women well into adulthood, and it can be just as traumatizing to you now as it was at age 12. The mean girl (or guy) typically draws in at least one other friend to harass or bully their peers. Doing so gives her a sense of control, and takes the attention off of her own insecurities. My advice on dealing with mean girls in adulthood? People can only bring you down if you let them.
  • Jealousy - Feelings of insecurity can lead others to believe they are inherently “not good enough.” Because of this, any perceived threat to your relationship with them will be met with anger – and fear that you will discover their “unworthiness.” Although you may think that consistent reassurance can eventually put an end to any behaviors a jealous friend subjects you to; that’s simply not going to happen. Since jealousy stems from a low sense of self, the change will have to come from within the person who is feeling jealous. Don’t allow yourself to be punished for someone else’s low self-esteem.
  • Lying - Being lied to can range from annoying to extremely frustrating, depending on who’s telling you the lies. Everyone lies from time to time, but a close relationship with a compulsive or pathological liar can be maddening.  Getting a true compulsive liar to see the hurt they’re causing is difficult; in fact, you may need to resort to an intervention of sorts. Be forewarned – lying can be indicative of a much larger problem like narcissistic personality disorder or borderline personality disorder. If it’s not a relationship that you plan on keeping for the long term, say bye-bye to the liar and pursue relationships with more honest and forthright people.

The Golden Rule tells us to treat others how we’d like to be treated. In cases where that’s just not working, treat yourself how you’d like to be treated. Kiss the mean girls good bye and pursue outside relationships with people who make you feel good rather than drag you down.

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When Opposites Attract: Does it Last?

By on May 30, 2013 in Awareness of others, Balance and Happiness, Relationships

oppositesPhoto courtesy of Ragnar Jensen

We all know that the ever elusive ‘true love’ is a mysterious phenomenon that happens at least in a lifetime – if you’re lucky.

So what exactly constitutes “falling in love?” On a quest to determine if there is indeed more than one way to find your “love of a lifetime,” I set out to do some reading on one of the most debated of relationship types - The Odd Couple.

Does the theory that opposites attract hold any weight? Psychoanalysts have been debating this concept for years, and some believe that when we feel an attraction to someone who is very different from us, there are very scientific reasons at work.

Feeling drawn to a lover simply because they possess qualities we may be lacking can elicit a heady high that is sometimes mistaken for true and long-lasting love.

It’s actually quite common for people with vastly different romantic ideologies to make a love connection. The reasoning behind having an attraction to your exact opposite may go something like this, “He completes me.”

But will it last?

Relationships between people with extremely conflicting personality types are often filled with passion and fire. The bad news is that the passion and fire often shift to irritation and arguments. Especially in the case of polar opposites – soon enough the early passion may fizzle, leaving two totally different people looking questioningly at each other, as if to say, “What are we doing here?”

When the initial appeal wears off like a buzz, what’s left is similar to a bad hangover. You’re in despair and agony and probably vow never to do it again – but the attraction of someone with abilities and traits that you lack can repeatedly draw you back because you find them so fascinating and attractive.

The good news is that you absolutely do not have to seek out and marry someone exactly like you. How boring! Most people with the longest lasting and most satisfying relationships have some really solid things in common with their mates. Notably, they also report that there are at least a few things about their partner that are strikingly different from their own personalities.

And the proof is in the…sweaty t-shirt?

You may not understand where I’m going with this, but bear with me. The most interesting study (to me) was one in which researchers at the University of Liverpool asked women to smell men’s dirty t-shirts.  They were then asked to rank the shirts according to how attracted they were to the smell. The results implicated that women typically sniff out men with at least a 50% difference from them in a specific set of genes. The MHC (major histocompatibility complex) were the genes in question during this particular study.

Women who reported marital satisfaction (in heterosexual relationships) showed differences in their MHC genes when compared with their husband’s. Couples who shared more than 50% of the same MHC genes typically admitted to an adulterous affair on the part of the wife. The MHC gene has not been shown to affect men’s relationship satisfaction at all.

Just as it is with all of the other fun stuff on this journey called life - for best results in the relationship arena – everything in moderation. Next time you’re on a date, you’ll know what to do. If the pit fits, he’s a keeper!

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Are You a Shopaholic? 8 Ways to Curb Your Addiction

By on May 28, 2013 in Personal Finances, Psychology

shopping
Photo courtesy of Valeri Thalen-Passon

I’ll admit it: I love shopping. Although I prefer the convenience of making online purchases, I still absolutely love getting new things: makeup, books, clothing, jewelry, perfume, and most recently – home improvement items.

Unlike many others, though, I’m able to thwart my desire for the items in order to keep my finances under control. I like putting food on the table for my family more than I like the latest shades of eye shadow from Sephora. Even still, the desire to buy is within me.

The technical term for compulsive shopping is ‘oniomania‘ – sounds like an onion addiction to me (which I may or may not also have), but comes from the Greek ‘onios’ meaning ‘for sale.’ The mania part is pretty clear. Even though husbands, boyfriends and fathers everywhere may have a hard time swallowing this – a shopping addiction is a very real impulse control disorder. Related to substance addiction, Obsessive-Compulsive Disorder and Bipolar Disorder, if left unchecked, it can have devastating consequences.

Robert Pagliarini, certified financial planner and best selling author, works to help shopaholics every day in his Orange County firm. He has also collaborated with Dr. Drew Pinsky and other well-known addiction specialists to help shopaholics from vastly different backgrounds. What you may not realize is that being addicted to shopping doesn’t necessarily go hand-in-hand with being wealthy. A true shopping addict struggles to control their spending regardless of the number in their bank account or on their credit report.

At times, family members or close friends may try to shame shopaholics into quitting.  Although it may seem logical to stop excessive spending in order to pay rent or utility bills, anyone with an addiction isn’t thinking logically. Being addicted to buying things is emotional, so making an addict of any kind feel even worse about herself isn’t the best approach, and may even cause the addiction to worsen.

Instead, take a look at the big picture. Whether you’re the friend or the addict, try some of these ideas:

  1. Identify triggers. Pin-point what situations or feelings make shopping inevitable.
  2. Link daily triggers with past issues. Day-to-day triggers can be traced back to deep-rooted psychological issues, such as abandonment, deprivation, absence of familial attachment, lack of affection or abuse.
  3. Seek out a professional. A therapist can help you associate triggers with what is really missing in your life, and how to get what you really need rather than replacing it with shopping.
  4. Re-think gifts. Friends and family members can come up with a system that eradicates the need to shop for gifts for the duration of the shopaholic’s therapy. Agree to homemade presents, or do nice things for each other. This helps the obsessive shopper avoid stores.
  5. Reserve judgment. Whether you’re the addict or the friend of one, seek out help and support without judging. Nearly everyone can improve in one way or another – excessive shopping is just your vice.
  6. Give up control. If possible, hand over your bank account information and checkbook to your spouse or a close family member, and let them police your spending while you undergo therapy. This will take some of the pressure off of you.
  7. Consider medication. Oniomania is a very real compulsive disorder that can be treated with medications that are used by people with a variety of compulsive problems. Medication isn’t the only answer, but it can be a component in your recovery plan.
  8. Form new habits. At times when you would have previously gone shopping, do something else.  What you decide to do matters less than actually doing it.  Shopping may have become habitual, and bad habits are much easier to overcome if you put a good habit in their place.

Lastly, although it isn’t an illegal or physically unhealthy problem, shopping addiction can be extremely embarrassing because it signifies a lack of control over oneself. The most important thing to focus on is the positive changes you can make by taking steps away from compulsive spending. Visualize yourself debt-free and in control of making purchases with cash. Keep your eye on that vision and your hand off your wallet until it becomes a reality.

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6 Steps to Improved Real World Communication

By on May 23, 2013 in Awareness of others, Relationships, Self-awareness

omgPhoto courtesy of Tama Leaver

As a parent of children born into Generations Y and Z (born between 1980-present), I’m feel like I’m constantly nudging them to communicate more.  You know, the “old fashioned” kind of communication – the kind where you speak to others, face to face, without using an electronic device, and really laughing out loud.

With the constant advancement of technology, it’s a safe bet that the way we communicate with our friends and loved ones has changed forever. The important thing to remember is that it doesn’t have to change completely.

Those of us who grew up in Generation X (born 1965-1979) were raised with a pleasant mixture of basic technology awareness combined with real world communication skills. Most of us who are now approaching 40 spent our crucial developmental years without even one computer in our homes! We whiled away our childhoods playing with the neighborhood kids, engaged in make-believe games - and as teens, writing love notes on paper and talking endlessly on phones with cords.

Our children, on the other hand, have been raised with cell phones to distract them while we changed their diapers, iPod touches on their 8th birthdays, Instagram accounts and Facebook profiles.  Even their school interactions are shifting toward the impersonal, with more and more learning and instruction taking place on Smart Boards, iPads and laptop computers.

As a result, many of today’s young people have a serious deficit when it comes to communication skills, making real life relationships difficult to navigate. I’ve witnessed this phenomenon first hand, and frankly, I’m more than a little bit concerned. Fostering and nurturing friendships and family bonds are skills that are learned. The problem?     No one’s teaching them.

If you have a Gen Y or Z child (or are one yourself), try implementing some of the following simple steps to ensure better all-around relationship success.

  1. Say those three little words. With the foundations of so many relationships today being built on the internet and via text messaging, many people have had a brainfart when it comes to showing emotions in person. If someone is important to you – tell them! Show your appreciation for the people in your life, and say “I love you” to your family members at least once a day.
  2. Make eye contact. This is a skill that has fallen victim to the replacement of real life conversations with text messages.  Many people today find eye contact uncomfortable simply because texting doesn’t require it. To get more comfortable with looking into someone’s baby blues, you’ll need to practice. When you’re listening to a friend speak, look at them. Try not turn your attention away at the slightest distraction.
  3. Quality over quantity. It’s ok to text and email. There’s no fighting it – we’re living the technology era. However, it doesn’t take much effort to spend some quality time each day with those who mean the most to you. Quality in this case means in-person interactions with no screens.
  4. Call instead of text. The next time you need to get ahold of somebody – why not give them a ring instead of shooting them another text? A phone call is more personal, and many people have simply dropped the habit of talking on the phone.
  5. Ask questions. During those times you set aside for quality interaction – show your interest in others by asking them poignant questions about their well-being.  Inquire about their day, or simply ask pointedly, “How’ve you been?”  Maintaining eye contact and listening intently to the answer lets people know that you care about what they have to say.
  6. Leave the phone at home. I know it sounds impossible, but it’s really not.  After you leave your phone at home once, you’ll experience a sense of freedom. If it’s not an absolute necessity, turn it off or let it charge on the kitchen counter while you’re enjoying time with your friends or family.

Most importantly, make real life interactions a priority. If you must have your cell phone with you during family or other social outings, keep it silenced and refrain from checking it too often. As you try to make the most of this self-learning process called life, staying engaged in the people around you is one of the most enjoyable things that you might’ve never even realized you’ve been missing.

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Do You Have an Exercise Addiction?

By on May 21, 2013 in Fitness, Mental health, Wellness

bodybuilderPhoto courtesy of Jeremy Brooks

While emotional eating is something we’ve all heard of (and probably participated in, truth be told), how many of you have heard the term ‘emotional exercising?’ As I mentioned last week, I’m on a journey to get fit and I’m struggling with motivation.  As I pay more attention to the people exercising around me, I’ve started wondering about the opposite end of the spectrum.  How much is too much?

At first, the concept of working out your tension in the weight room or going for a celebratory run seems like a pretty decent idea, and one that many doctors and psychologists recommend to their patients.

Many of the physical health benefits associated with regular exercise are obvious: stronger muscles, healthier body weight, better cardiovascular and pulmonary systems, lowered chance of diabetes, improved sleep and increased energy. Although the psychological benefits you can reap from regular exercise are a lot harder to monitor, staying fit has indeed been proven to ease depression, anxiety and other mental health conditions.

I’ve read several studies that even showed improvements in brain function after cardio workouts, including better memory, attention and learning abilities. One recent and particularly large study that took place at King’s College in London, summed up their results as such: “Healthy body; healthy mind.”

Like all good things, exercising can become addictive.  Because of its awesome ability to activate the brain’s pleasure center, some people take exercising to the extreme, wanting more and more of the feel-good hormones that working out releases.

Take Jeff Tweedy, for example.  Jeff is the lead singer of the band Wilco, and he developed a nasty combination of drug and alcohol addictions due to the rock and roll lifestyle and a lifelong affliction with migraines (for which he took prescription pain killers).  Several years ago, Jeff went to rehab, got clean, and has been sober ever since. After rehab, he took up running.

In fact, he ran so much, he broke both of his legs doing it. When interviewed, Jeff had this to say: “Just because I found something good to do doesn’t mean I’m not going to hurt myself doing it.”

Because exercising activates the brain’s pleasure circuit so well, it can indeed become a problem – especially for those people who are more prone to addiction in general.

If you’re putting important life events and people on the back burner in order to work out, it may be time to take a look at your attitude toward exercise. Outwardly, it can be difficult to differentiate between a healthy athlete and an exercise addict. What I’ve learned is it’s the attitude that matters.

People who become addicted to exercising will lose perspective and balance in their lives. Just like a drug, working out becomes their first priority, regardless of who or what it replaces. Increased miles on the pavement, extra hours in the gym, multiple workouts every day. More is always better to the addict.

Exercise is an amazing tool for many reasons, and most of us should be doing more of it. However, if you had an ‘a-ha’ moment while reading about exercise addiction, your next move should be to find a good therapist. Leading a healthier, happier, and more balanced life will come when you are able to separate your emotions from exercise. And a little Ellen DeGeneres can’t hurt, either: “I really don’t think I need buns of steel.  I’d be happy with buns of cinnamon.”

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Get Twisted: Win a Complete Yoga Package!

By on May 20, 2013 in Giveaway

gettwisted screenshot title

Get your asana in gear this spring with an awesome yoga package that we’re giving away!

Together with The Dollar Monger, we’ve put together a complete kit of yoga gear, accessories and resources that will have you on your way to a leaner, tighter body just in time for swimsuit season.

The materials included in the prize can also be used to practice Pilates and meditation – so you can improve your psychological well-being, too.

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The winner of our Get Twisted giveaway will receive a gift set valued at approximately $125, which includes:

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This giveaway is open to US residents who are 18 years of age and who are subscribers of The Dollar Monger and TinyShift. To enter, visit the giveaway page, where you can share and answer questions for additional entry points every day!

Good luck!

 

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8 Workout Mistakes to Avoid

By on May 16, 2013 in Fitness, Wellness

workoutPhoto courtesy of Whologwhy

As someone who has recently committed to adding fitness back into my life, I was definitely a little rusty at first.  I had been without a solid workout routine in over two years, and, although my lapse was justified with some pretty legitimate reasons, some extra weight had crept ont. Thus, I made the decision to go forth once again into the fray.

Perhaps you’ve found yourself in a similar situation – slowing metabolism, physical limitations, or “life got in the way.” Whatever your particular reason may have been, if now is the right time to start exercising again, you surely want to get the most out of your workouts. As you work to hone your internal self-awareness, don’t forget to acknowledge your physical self, too. Your physical body must be in good condition so you can make the most out of all of life’s opportunities. Optimal physical health and fitness will only serve to enhance enjoyment of the world around us.

As I jumped feet first into exercising again (literally – I took up swimming), I wasn’t seeing the results I had anticipated. I needed a refresher on how to get the most out of my workouts, because I was doing a few things wrong. Here are several mistakes many newbie athletes make, and how to avoid them:

  1. Refueling on Gatorade: On my way through my gym to get to the pool, I see bottle after bottle of brightly colored Gatorade or other similar drinks. Unless you’re training for a marathon – downing such a sugar-laden drink isn’t only unnecessary – it’s self-sabotage. Ditch the sugary electrolyte replacement for good ol’ H2O.
  2. Spending hours at the gym: If your idea of exercising is long, slow workouts, you’re probably not getting the results you want. Working at too low of an intensity won’t burn enough calories. If a low energy level is to blame, add more protein to your diet and avoid processed carbs. The most effective fat burning workouts are “in and out in 30 minutes.”  Short, intense workouts have been shown to burn more calories than the long, leisurely social calls that so many people call “exercising.”
  3. Reading on the treadmill: My own personal experience is this: If you have enough focus left to read, you’re not working out hard enough.  Leave the book at home and pop some ear buds in. The music will be much more inspiring than any reading material.
  4. Doing the same workout week after week: Many people (women especially) fear bulking up, so they stick to the same, repetitive cardio workouts for months or even years at a time, preventing their bodies from ever making any changes. Your muscles get as bored as your brain does, and you’ll never get over that plateau unless you switch things up.
  5. ENERGY bars: Sometimes I know I have to eat something before a workout or I’ll probably pass out while doing it. However, inhaling an ”Energy” bar is definitely not the wisest choice. Loaded with fiber, they sap your energy as your body works hard to digest them, cramping your workout (and possibly your stomach). The better selection? A banana – “nature’s Power Bar” – it has easily digestible carbs (fuel) and high levels of potassium, which helps nerve and muscle function.
  6. Avoiding the scale: Obsessing over your weight isn’t a good habit to get into, but stepping on the scale once a week has been proven to aid in weight loss. It is motivational and also keeps you from straying.
  7. Skipping weight training: For those who fear weight training because they don’t want huge muscles or are afraid of injury: rest assured. Resistance training is the key to increase lean muscles and get rid of stubborn fat areas. Switch out your cardio for some weights at least twice a week.
  8. Hating your workout: If you dread your exercise routine, you’ll probably end up skipping it more often than not, leading to stored calories and pounds gained. Workouts don’t have to include a gym! Play outside with your friends or your children, explore some nature trails or do lunges and stair runs in your own house.

The key to making your workouts successful is doing something you enjoy (at least most of the time), following a few simple rules, and committing to an active lifestyle for the rest of your (healthier) life!

To that end, tune back in to TinyShift on Monday to check out our latest giveaway – it’s bound to get your asana in gear!

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