Here are 9 tips that help me keep from diving into the candy bag. I hope they help you stay on track through Halloween, and the rest of the holiday season according to our favorite, Joe Cross.
1.) Keep sugar out of sight.
It’s important to know what’s causing your sugar cravings but regardless, it’s best to avoid having candy in the house at all. If others in your household bring it home, make sure they store their candy out of sight. Don’t make your temptations visible. Seeing it makes it that much harder to say no. Put a bowl of oranges out instead. You’ll find yourself peeling that orange before going into a closed pantry looking for the candy.
2.) Drink juice, not soda.
Enjoy natural sugars in liquid form, aka juice! One of my favorite desserts is Peach Pie Juice. Sweet potatoes are an excellent replacement to candy when you are having a sugar craving. Did you know one can of soda contains 33 grams of sugar? If you have a soda every day for one year you’ll consume 27 pounds (12 kg) of sugar, from soda alone.
3.) Eat something savory.
You might be able to brush the craving away by reaching for a few almonds, chopped avocado with sea salt, or carrots and hummus. The high protein and fat content in a savory snack can help satisfy your cravings.
4.) Reach for fruit.
Keep fruit handy so when you need sweet you’ll also be filling up on fiber to keep you full for a longer period of time. You can also enjoy a few almonds with the fruit to keep your sugar levels balanced. Here are some of my favorite fruits that satisfy my sweet tooth.
5.) Take a walk.
Sometimes a craving hits you, but it might just be mental. Get up, take a walk, and get some fresh air. Maybe even try a workout from our Reboot Movement Method, and see if after 20 minutes you still need that piece of candy. I bet you won’t!
6.) Brush your teeth.
Just the slight taste of toothpaste might get you past that craving. Try brushing your teeth immediately after dinner. You’ll be surprised at how much that simple act will satisfy you.
7.) Make your own sweet.
We have tons of Smart Sweets on www.rebootwithjoe.com that you can make that are healthier options to the refined sugar sweets. If you don’t have time to make those, here is a simple sweet that tastes just like a cinnamon roll (okay maybe not exactly but close enough): 1 pitted date, topped with ½ tablespoon coconut butter with a sprinkle of cinnamon. YUM.
8.) Give into it, without going overboard.
If all else fails and you’re driving yourself crazy, just have a piece of candy. One piece won’t sabotage your weight loss goals so don’t beat yourself up if you allow yourself one. And make sure you pick a sweet that you can eat in moderation. Me? I can’t stop at one soda, so that is absolutely out. But I can treat myself to a little chocolate ice cream. So when the going gets really rough I might order a small scoop of chocolate ice cream. But I never bring a whole carton home.
9.) Educate yourself on sugar.
Americans eat 142 pounds (65 kilograms) of sugar per year compared to 8.3 pounds (3.8 kg) of broccoli and 25 pounds (11.4 kg) of dark green lettuce. But don’t just stay away from refined sugars because you’re told to, learn why they aren’t good! Check out Jamie Oliver’s Ted Talk. Here are more helpful articles:
It only took a few weeks before my solo ride happened after the hours and days spent on the trainer, trying to get a good feel of riding by watching episodes of Suits and Revenge.
I had to figure out how will I be able to fit in this beauty to my equally cute and functional Chery QQ without scratching the exterior of my car and breaking the frame of the bike as I find the perfect angle to perfectly situate it.
Here are the essentials I brought on my first ride:
- Denon Exercise Freak
- Spyder Helmet (Thanks, Kikayrunner!)
- Water Bottle
- Mobile Phone
- Php 100 cash
- I had a handy pump kept in the car
Here are the things I wish I had and learned I would need to have:
- First aid kit
- Tri shirt with pockets good enough to carry my car key and cash
- Bigger water bottle
- Cycling gloves
It was a cold breezy day in Ayala Alabang when I finally decided to have a dry run on how am I going to dissemble my bike, have its front tire re-assembled and acquaint myself on the function of the crank set, pedals and my thighs. I had my Denon Exercise Freak paired on my phone, got my Sports tracker tuned in, the GPS on for the route and off I rode.
Getting myself acquainted, I thought I screwed my front wheel too tight, I barely moved my ride going up the road. It was then I experimented on the stages of the crank. I was enjoying my ride too much, I easily finished 10km and finished off with Britney Spear’s Work B*tch played at least thrice with much might as I went up the hill parts of the route.
Towards the finale, unfortunately, as soon as I slowed down completely, the dress rehearsal how to get off the bike got me off-balanced.
My Ego was crashed in front of people but off I hurriedly stood, pat myself, cleaned up the dirt on my knee and took the bike as if nothing happened to buy myself a bottle of Arnold Palmer from the bazaar food truck. Laughed by myself, it was the very first wound I had – on the very first day of taking it out on a solo trip, just right when I was about to end my ride.
I got home with a good story to tell albeit it had to cost me wounds on my knees and few scratches on my bike.
In this case, I had to learn how to get off the bike without falling off and get those crank even more acquainted as I change “gears.” depending on the road elevation situation.
This post came from one of my favorite motivational influencer, Robin Sharma, the #1 Bestselling author of “The Leader Who Had No Title”
Let’s get bold dreams and have bright goals done.
Just like what he always say: BANISH your excuses, PUSH your limits, beat your fears and present your GREATEST self to the world.
#1. Dream Big. Start small. Act now.
#2. Victims make excuses. Leaders deliver results.
#3. Clarity breeds mastery.
#4. Education is inoculation against disruption.
#5. A problem is only a problem when viewed as a problem.
#6. All change is hard at first, messy in the middle and gorgeous at the end.
#7. If you’re not scared a lot you’re not doing very much.
#8. Where victims see adversity, extreme achievers see opportunity.
#9. The project you are most resisting carries your greatest growth.
#10. Small daily improvements over time lead to stunning results.
#11. Criticism is the price of ambition.
#12. Potential unexpressed turns to pain.
#13. Ordinary people love entertainment. Extraordinary people adore education.
#14. Your daily behavior reveals your deepest beliefs.
#15. The only failure is not trying.
#16. Focus is more valuable than IQ.
#17. To double your income, triple your investment in self-development.
#18. Your excuses are nothing more than the lies your fears have sold you.
#19. An addiction to distraction is the end of your creative production.
#20. Life is short. Be of use.
Get to have more of these motivational good reads through ROBIN SHARMA’s website.
Called the world’s best running coach by Runner’s World magazine, the legendary Jack Daniels believes that four ingredients determine how successful a person will be as a runner. In addition to these ingredients—inherent ability, intrinsic motivation, opportunity, and direction—he has created a set of 10 basic laws of running that help runners at all levels optimize the benefits of training. He details these laws in the updated third edition of his best-selling book, Daniels’ Running Formula (Human Kinetics, January 2014):
1. Every runner has specific individual abilities. Because each runner has unique strengths and weaknesses, Daniels thinks runners should spend a large part of their training time trying to improve any known weaknesses, such as speed. When approaching important races, however, the main emphasis should be on taking advantage of known strengths, like endurance.
2. A runner’s focus must stay positive. “Do not dwell on the negative,” Daniels advises. “Try to find positives in all training sessions.” For example, if a runner thinks a run didn’t feel very good, it’s better for him or her (or a coach, teammate, or training partner) to find something good to refer to, such as improved arm carriage.
3. Expect ups and downs; some days are better than others. As Daniels points out, even world-record holders and Olympic champions have off racing days now and then. He recommends dropping out of a race when not feeling well, as opposed to struggling through a race knowing it will be some time before being able to run well again.
4. Be flexible in training to allow for the unexpected. According to Daniels, switching days to accommodate weather or other surprises is perfectly fine. So if Monday’s weather is cold rain and high winds while Tuesday’s weather is predicted to be much nicer, simply put Monday’s scheduled workout off until Tuesday.
5. Set intermediate goals. Intermediate goals pave the way to long-term goals. Because long-term goals are important to have—but may take years to achieve—it is crucial to have some smaller, more readily achievable goals along the way.
6. Training should be rewarding. “It’s not always fun,” Daniels admits about training, “but it should always be rewarding.” Sometimes a particular workout may not feel so great, but if a runner understands the purpose of each workout, it is more likely that he or she will understand that progress is being made—and that is certainly rewarding.
7. Eat and sleep well. Rest and good nutrition are parts of training and not, as Daniels explains, things that are done outside of training.
8. Don’t train when sick or injured. Daniels warns that not following this law often leads to a more prolonged setback than if a runner takes a few days off to recover from an illness or an injury.
9. Have a professional check chronic health issues. It’s not a big deal to feel below par now and then, but feeling consistently out of sorts is usually related to something that needs medical attention.
10. A good run or race is never a fluke. Finally, Daniels contends that while a bad run is sometimes a fluke, runners have great races simply because they were capable of doing so.
The way for runners to take advantage of these basic laws of running is to make them part of their everyday life. “From a runner’s standpoint, consistency in training is the most important thing that leads to success,” Daniels concludes. “That consistency comes from concentrating on the task at hand, neither dwelling on the past nor looking too far forward. The only thing you can control is the present. When you focus on that and remain consistent in your training, you’ll find your greatest success.”
Packed with new information, the third edition of Daniels’ Running Formula offers proven training plans for events from 800 meters to the marathon. The book has been completely updated so that the training plans are more intuitive and easier to follow. For more information on Daniels’ Running Formula, Third Edition, or other running books and resources, visit HumanKinetics.com.
(Manila, Philippines, October 17, 2013) — The importance of an active lifestyle and proper diet to maintain strong bones is the highlight of this year’s World Osteoporosis Day (WOD), which takes place on October 20. In the Philippines, Anlene invites families to join the special celebration at the SM Mall of Asia Music Hall featuring fun group activities and learning sessions.
Celebrated in over 90 countries, WOD is an annual, year-long global campaign for bone health. Started by the International Osteoporosis Foundation (IOF), the event is dedicated to raising awareness on the prevention, diagnosis, and treatment of osteoporosis and other bone diseases.
Organized by Anlene, the Philippine celebration of WOD 2013 will also focus on the mother’s role in promoting bone health. IOF and Anlene believe that mothers are the backbone of families throughout the world; hence, it is important to protect them as they age. WOD 2013 encourages families to fight lazy bones by leading an active lifestyle as well as taking calcium-rich food like milk to delay weakening of bones.
During the whole-day event on October 20, Anlene will formally launch “Kilos, Pamilya”, a healthy lifestyle movement that promotes strong bones and strong bonds.
Participants will get to meet the movement’s celebrity family ambassadors—Pia Magalona and daughters Maxene and Saab. “I am raising my family to be strong and resilient. As a mom, I lead by example. As parents, we are our children’s mentors,” Pia said. “We should be self-disciplined, enough to be able to enjoy the good things in life, by living the good life. We should stay active and mentally alert by getting enough rest, exercise, and having the correct diet. These are all important to maintain good health, especially for the bones.”
A bone health expert from the Asian Hospital and Medical Center will also give a lecture on how to properly care for the bones and shed light on why it is important to get off the couch and start leading an active lifestyle.
The WOD 2013 also includes fun activities for the whole family. The event will feature bone scanning sessions, zumba and aerobics classes, yoga, tai chi, and many more. Raffle prizes also await lucky participants. The event will be held from 7 am to 7 pm. Entrance is free.
The World Osteoporosis Day 2013 is co-presented by SM Mall of Asia and Gold’s Gym and supported by Asian Hospital and Medical Center, David’s Salon, Maynilad, Ever Bilena, Viajero. Special thanks to the Philippine Rugby Football Union and Peace Blossoms Internal Arts Society. Media partners include BusinessWorld, HerWord.com and Crossover 105.1.
One of the reasons why some people don’t subscribe to running more often is from the lack of entertainment while doing so. While there are many that disagree and love to run, there are others that would rather sit at home and play computer games. Why not make a game of the run? There is nothing that says that you and a friend can’t chase each other throughout the city.
Think of it as an adult form of tag where there are no boundaries. The entire experience could take most of the day and you could experience one of the most exhausting exercises you’ve ever had. Any number of people can be involved in the chase, and it could be quite exhilarating if there are five or more. How do you play this running game?
1. The Goal - You can add any kind of role-playing to the experience you want such as a fugitive running from the law, a courier getting a package to its mob destination and anything else that sounds engaging. My friends and I once did a chase where the goal was to catch the runner before he reached the pizza parlor on the other side of town – where we all sat down for a slice afterwards, coincidentally.
2. The Runner - One person is chosen as the runner. Essentially, his or her purpose is to avoid capture at all costs. Of course you want to make sure you’re not breaking any trespassing laws while running from the captors, but the runners can use any means necessary to reach the intended location as long as he or she is on foot. Some of our experiences when we were younger included shopping mall parking lots. However, this did arouse suspicion from guards and we’ve been stopped several times from law enforcement. Since no laws were being broken, the chase continued.
3. The Chasers - While the chase can still be fun for two players, the more chasers you have – the more intense the run becomes. The chasers don’t need to stick together and the objective is to catch the runner. Sounds simple enough? This depends on your runner. He or she could be quite evasive and good at blending in.
4. Starting the Run - Determine a location that is out of the way and cannot be reached by a straight run from your current position. We usually set locations that were diagonal across several streets on the other side of town. Next, randomly select the runner. We put everyone’s name into a hat and drew each time. Once a runner is selected, he or she has a 30 second head start.
5. End Game - The game is completed when the runner has reached the location or was caught by a chaser. At which time, text messages are sent to the other players informing victory or failure. In our case, the runner would either get a free lunch or dinner from the chasers if he or she won, or would have to pay for the one who caught him or her.
It’s a relatively simple game that anyone can play. While you want to practice safety precautions and steer clear of taking unsafe risks such as running through someone’s yard, anything could go in the chase. Just be sure you follow the laws of your area and don’t put yourself in jeopardy.
Ken Myers is the founder of http://www.longhornleads.com/ & has learned over the years the importance of focusing on what the customer is looking for and literally serving it to them. He doesn’t try to create a need, instead he tries to satisfy the existing demand for information on products and services.
It only took me one serendipitous day when I finally bought my very first hard earned Bike. Marge, a passionate triathlete whom I met through common friends on twitter (and coincidentally worked with my Dad) drove me to the Bike haven and instantaneously convinced me to withdraw the cash and purchase that sole purple bike which was being sold to me on a much cheaper rate.
This is it. This is really it. Those were words stuck on my head, on loop, while my bike was being fit customized and assembled for a spin. Should I name her? There were names such as Quinn, Robin, Winnie, Chrissie or probably something else. I figured, probably the name will just pop out of nowhere and she’ll be Christianized accordingly.
That one day when we were supposed to be off for a good swim, turned out to be a shopping spree of some sorts which got the entire No excuse but to Tri ensemble added to the mix. I took out my triathlon 8 weeks Sprint calendar training guide and studied through on what strategy am I going to do in order for me to adjust, adapt and get into the groove.
Holy cow. I haven’t ran nor trained. I’m back to square one.
Trying to recall the journey I had back when I was training for fun runs, pikermi’s and marathons; it struck me: I need to get myself checked and see how my nutrition is doing. Being a vegetarian alone won’t make the cut. Through the TRA Program of my good friends in NU SKIN – Joey and Liza, they assessed my fat percentage and muscle mass; got lectured on adding more protein to my portion.
I never really thought I’d be able to eat THAT MUCH protein ever in my life. It turned out, I have been eating more of the good carbs yet have been neglecting loading up on the protein.
Since I no longer eat red meat, and coincidentally took chicken out of my diet. All I had was to research on other options I may have considering I have PCOS. Unfortunately, I’ve read through that soy, which was my most often consumed “meat” was prohibited.
Fish was all I had left. I decided to consider chicken back to my diet but only when it’s the breast part or if no other option. Those hormones induced to these chicken may also affect to those who has PCOS; better if one can’t even have it, at all.
The movement towards fighting PCOS starts here. I have been declaring the battle but I kept on falling off but this time around, knowing the pot is on the end of the rainbow – having to tick off the triathlon part off the bucket list before I hit 30 and taking good care of my body accordingly would do much better in terms of motivation.
Let’s get this triathlon training begin!