3 Steps to Deal with Setbacks

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Everyone experiences setbacks. As a matter of fact, it is extremely improbable that you will achieve many (if any) goals without a few setbacks. That’s okay! After all, they can help in the long run.

3 Steps to Deal with Setbacks:

1. Acknowledge the Setback

Putting the setback in the back of your mind, or “sweeping it under the rug” is not healthy. Along with the setback being ignored or repressed, feelings tied to the setback will more than likely be repressed or ignored also.

Whether your setback involves having a cigarette, eating a food that’s not on your plan, or skipping a work out – It usually helps to acknowledge the setback.

Acknowledge your feelings about it …

Are you mad at yourself?
Sad?
Disappointed?
Defiant? “I am going to eat this cake because I deserve it!”

Acknowledge any and all feelings associated with the setback. Once you have acknowledged the setback and your associated feelings, accept them as normal. Do NOT judge yourself, and let it all go.

2. Examine The Setback

Ask Yourself the following questions:

What can you learn from the setback?
Why did it happen?
Was there an event or situation that set you up for failure?

Example 1: If you don’t consume enough lean protein with each meal, your blood sugar can spike, then plummet. This leaves you with a craving for sugary carbs… which are probably not a part of your diet plan.

Example 2: A bad day at work or a disagreement with a relative or friend sends you straight to the drive-thru.

Recognize what caused the setback then figure out how you can handle that situation differently in the future.

With the first example, you now know that you need to include enough lean protein in your meals to avoid spikes and sugar cravings.

With the second example, you need to determine what part you played in the situation. Only you can control your moods and your reaction to things that happen around you.

This is empowering. It will help you avoid a setback next time.

Set yourself up for success! Setbacks happen, but they don’t have to be negative if you can learn from them.

3. Focus on the Positive

Find the good in every situation. We tend to judge ourselves harshly on our failures. We pull into the drive-thru, drive right by the gym without stopping, or we toss the gym bag in the back of the car so we don’t have to look at it. Five, ten, or even sixty minutes later we’re beating ourselves up inside for the bad decision.

Don’t focus on what you did wrong; instead consider what you did right today. Grab a pen and paper and write down everything that went right in your day…I’m sure you’ll be pleased to see that it isn’t nearly as bad as you initially thought.

Writing down what you did right is very motivating. Once you’re feeling good and you have a smile back on your face, look forward to tomorrow. Each day is a brand new chance to start over and do it right.

Remember not to focus on your setbacks. Let them go and learn from them.

Otherwise, you are likely to talk yourself into an even more destructive situation. “I already had two cookies, so I’m doomed. The whole box won’t make a difference now.”

Do not set yourself up to fail. Start over tomorrow with a clean slate. You can do it!

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Benefits of Using an Exercise Ball

You’ve probably seen, or at least heard of an Exercise Ball by now. They look like giant playground balls and you’ve probably seen people rolling and stretching on them at the gym.

If you’re anything like me, you may be hesitant about using one. You might be self-conscious about looking goofy or not being able to figure out how to use it.

My suggestion:

Go ahead and try one out the next time you’re at the gym. You will most likely find the benefits well worth the beginning awkwardness.

The biggest benefit of using an exercise ball is the ability to strengthen your core muscles. These are the muscles in your abdomen and back, you know the muscles you work so hard to tone up with those dreaded crunches.

When you use an exercise ball, your back muscles and abdominal muscles are continuously working to make adjustments to keep you balanced. The ball works the front and back of your body at the same time unlike traditional exercises. This promotes a more balanced and healthy physique.

Even if you are concentrating on another muscle group, your back and abs still get a work out. There are many different exercises that you can do on the ball that focus on toning and strengthening those muscles even more.

If you find that you slump at your desk all day long, then your back, neck and shoulders are sore all the time, you would definitely benefit from an exercise ball. It can do wonders for your posture by strengthening those core muscles. When your core is toned, the muscles keep working even after you’re done working out which helps you sit up straight.

You can get this benefit without working out if you replace your desk chair with an exercise ball. You’ll maintain proper posture while staying on the ball and work your core muscles at the same time…without even trying. If your workplace won’t allow you to sit on an exercise ball, check into an Exercise Ball Chair which provides the same benefit but looks a bit more professional.

If you worry about aggravating a previous injury to your back, knee or hip rest assured an exercise ball will actually help. It can be used to support your body while you stretch or build your muscles. You might even find relief from back pain by lying on the ball. These balls are great for helping to relieve strain and prevent future injuries. As a matter of fact, they are often used by physical therapists for rehabilitating back injuries.

If you have a hard time bending, moving, or even touching your toes, an exercise ball can help you improve your flexibility. A ball will help you stretch yourself farther, but it also provides support so you can stretch your muscles more safely. One reason physical therapists swear by these balls is because of their ability to help stretch you out.

So what are you waiting for?

With all of these benefits, you can’t afford to NOT go out and Get Your Exercise Ball today!

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One Pound of Fat

Read the poem below entitled

“Only One Pound Of Fat”

I beleive it will encourage you.

You put on each and every extra pound you have ONE at a time.

So you should be thrilled each time you lose a pound of fat.

Print it out and hang it on your fridge, cupboard….

Wherever it will help you to stay motivated on your weight loss journey!

Only One Pound of Fat

Hello! Do you know me?
If you don’t, you should.
I’m a pound of fat.
And I am the happiest pound of fat
that you would ever want to meet.

Want to know why?
It’s because no one ever wants to lose me.
I’m only one pound, just a pound!

Everyone wants to lose …
three pounds, five pounds, or fifteen pounds,
but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly,
so that you never seem to notice it.

That is until I’ve grown to …
ten, twenty, thirty or even more pounds in weight.
Yes, it’s fun being only one pound of fat,
left to do as I please.

So, when you weigh in,
keep right on saying,
“Oh, I only lost one pound.”
(As if that were such a terrible thing)

For you see, if you do this,
you’ll encourage others to keep me around
because they’ll think I’m not worth losing.

And, I love being around you …
your arms, your legs, your chin, your hips
and every part of you.

After all, I’m only one pound of fat!!!

Author Unknown

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Fall Fruits and Vegetables

Fall Fruits and Vegetables Fall is here!!!

The temperature is getting cooler. Leaves are changing colors and falling from trees.

The days are shorter and nights are longer. It’s also time of the Fall Harvest.

Tis the season when most crops are harvested.

You’ll find a list of fall fruits and vegetables below. I’ve listed the vitamins and minerals they contain and some brief storage instructions.

Why don’t you make it a goal to try one or more fall fruits and vegetables that you have never tried?

Most are loaded with vitamin C which helps boost your immune system.

Fall fruits and vegetables are also low in calories. Try some new recipes.

Take advantage of their lower prices during harvest time

*Fruits*	*Good Source Of*	*Storage*
Apples	Fiber, Vitamin C	1 week at room temperature; Up to 6 weeks in refrigerator
Bananas	Fiber, Potassium, Vitamins B-6 and C	1 week at room temperature
Clementines	Fiber, folate and Vitamin C	Up to a month in the refrigerator
Cranberries	Fiber and Vitamin C	Up to 2 weeks in refrigerator
Grapes	Vitamin C	1 week in refrigerator
Grapefruit	Fiber, folate and Vitamin C	Up to 3 weeks in the refrigerator
Kiwi	Fiber and Vitamin C	Ripe Kiwis in a plastic bag can be kept in refrigerator for up to 3 weeks
Kumquat	Vitamins A and C	Up to 5 days at room temperature
Oranges	Fiber, folate and Vitamin C	Up to 2 weeks in refrigerator
Pears	Fiber and Vitamin C	Up to 5 days in refrigerator
Persimmons	Vitamin C	Use within 2 days
Pomegranates	Iron and Vitamin C	Up to 2 weeks in refrigerator
Satsuma Mandarin Oranges	Fiber, folate and Vitamin C	Up to 1 week in refrigerator
Tangerines	Fiber, folate and Vitamin C	Up to 1 week in refrigerator

*Vegetables*	*Good Source Of …*	*Storage*
Avocados	Fiber, iron, potassium, Vitamins A, C and E (Good Fat)	Ripen at room temperature – Use within 1 to 2 days of ripening
Beets	Folate, potassium and Vitamin C	Up to 1 week in refrigerator
Bok Choy	Folate, Vitamins A and C	2 days in refrigerator
Broccoli	Fiber, folate and Vitamin C	1 week in refrigerator
Brussels Sprouts	Folate, potassium, Vitamins A and C	10 days in refrigerator
Cabbage	Vitamins A and C	1 to 2 weeks in refrigerator
Carrots	Vitamin A	1 to 2 weeks in refrigerator
Cauliflower	Fiber, folate and Vitamin C	1 week in refrigerator
Chestnuts	Vitamin C	2 weeks in refrigerator. Keep in a plastic bag.
Collards (greens)	Folate, Vitamins A and C	1 week in refrigerator. Keep in plastic bag.
Garlic	Rich in phytochemicals, allyl sulfides	Fresh garlic kept in a dry, dark, cool place will keep for a long time. Do not refrigerate.
Jerusalem Artichokes	Iron, potassium, phosphorus, copper, fiber, thiamin, niacin and Vitamin C	1 week in refrigerator
Kale	Vitamins A and C	3 days in refrigerator. Wrap in paper towels and place in plastic bags to maintain moisture.
Leeks	Vitamin C	1 week in refrigerator
Lettuce	Vitamins A and C	1 week in refrigerator
Parsnips	Folate and Vitamin C	2 weeks in refrigerator
Pumpkin	Folate, Vitamins A and C	Up to 1 month in a cool dry place. Up to 3 months in refrigerator.
Rutabaga	Vitamins A and C	1 month in a cool dry place
Snow Peas	Vitamin C	1 week in refrigerator
Spinach	Folate, Vitamins A and C	1 week in refrigerator
Sweet Potatoes	Fiber, copper, potassium, Vitamins A, C and B-6	3 to 4 weeks in a cool, dark and dry place.
Turnips	Vitamin C	1 to 2 weeks in refrigerator
Watercress	Vitamins A and C	1 week in refrigerator