Some studies say that it takes at least three weeks to develop a habit. Once you start a new routine, and you continuously practice this new behavior on a regular basis without thinking about it, then it has become a habit. When you make a conscious decision to start something new it is important to try your hardest to be very consistent at first. Initially it may be more of a challenge, but eventually it will become easier. I wanted to discuss some tips on how we can create some new healthy habits and keep them.

Healthy habits like going to the gym, eating healthy, taking vitamins/supplements, and drinking enough water are just some of the simpler routines that one should develop for life. I often hear people say how hard it is for them to keep up with what seem to be simple tasks; things that are a normal part of my everyday routine. Then I realized it was because these things had not yet become a habit in their lives. Many people do well with these things for a short period of time and then ending up giving up when it doesn’t stick right away. Working with many people with different goals and different personalities types, I began to notice a few common things that helped everyone develop and keep their healthy habits.

First and foremost, we all need to realize that we are all human and no one is perfect. If you are striving for perfection right away, then you are setting yourself up for failure. Chances are it may take multiple attempts before you get it right.
Second is to learn from your mistakes. Try figuring out why you didn’t accomplish what you set out to do the first time and try not to repeat this pattern. If you are aware of what your challenges are and where your typical stumbling blocks lie, then you may be able to avoid them in advance. When you see yourself starting to slip, you can nip that behavior in the bud.

Third is to praise yourself when you succeed. Take time to be proud of yourself once you accomplish a new goal and a new habit is set in place.

Lastly, consistency is the key, so don’t limit yourself and don’t ever give up. Sometimes we may be afraid to fail when it comes to accomplishing a new goal. The only limitations we that we have in life are the ones we create for ourselves.

Lets all start today by breaking old habits good and setting new and healthy ones in their place that will allow us to live a happier, healthier, and more fulfilling life!!!

Now that we’ve discussed alot of ways we encounter stress and how it can affect your health and fitness levels, let’s talk about some ways to cope and possibly even overcome stress itself.



• Focus on one thing at a time - Often times, we try to pile too much onto our plate, and instead of getting anything done we end up focusing all of our energy on worrying on the amount of tasks we have in front of us. Instead, just pick one thing, focus your energy on on that, and get it done. Getting that first thing crossed off on your to do list will get the ball rolling towards succeeding in alleviating that stress.



• Let off some steam – Just like a volcano, when enough pressure builds up inside of us, we have the tendency to erupt in a self-destructing fashion, like lashing out at loved ones, angry outbursts, or withdrawing from others. Prevent the build of that pressure by letting off some steam at the gym. Working out in general is a stress reducer, and what better way to focus some of that pent up energy than to use it to fuel yourself while lifting.



• Laugh – Laughter is the best medicine. That saying didn’t come out of nowhere, it’s based on a bit of truth. When we get bogged down by the negativity of a stressful life, sometimes a bit of laughter is all we need to put things into perspective and change our mood. Watch a funny movie or surround yourself with light hearted people and just see the stresses of everyday life start to disappear.



• Meditate – Let go of all the negativity racing around in your heart and your mind and try to find peace with yourself. If you’re able to do that, it’s like shaking an Etch-A-Sketch and starting over from scratch. With a clean slate, you’ll be able to focus on resolving the sources of your stress instead being crippled by the effects of it.



• Focus on fixing what you can control - Sometimes instead of focusing energy on ourselves and the situations we’re in, we try to change everything around us. That often leads to disappointment and a feeling of helplessness when the outcomes aren’t what we had hoped for. Remember, the only person you have full control over is yourself, and the only situation you have control over is your own. Once you can gain full control of your own life and the choices you make, you’ll be able to deal with stressful situations in a much healthier way.

Many of us have heard the term “fight or flight”. This term was originally named because it is the body’s ability to fight or flee during times of severe threat or danger. When a fight or flight response occurs, cortisol and adrenaline are two major hormones that get released to give the body a burst of energy and strength. These two hormones, cortisol and adrenaline, can work in a positive way when they are secreted in small amounts at the proper time. I am sure you have heard the words “an adrenal rush”. An adrenal rush takes place to help the body accomplish an extremely challenging task which requires more strength them it normally exerts. Heightened levels of cortisol will not only provide the body with additional strength when needed but will also improve memory function, lowers its sensitivity to pain, and helps the body maintain homeostasis.

You need to maintain the proper balance of cortisol in your body. Too much or too little is harmful in your body. It is a necessary function for your body to produce small amounts of this hormone at certain times, but too much can be potentially harmful. Too much can cause an elevated heart rate, a slower digestive system, divert blood flow to different muscle groups, and change various other autonomic nervous functions. These are the immediate effects of elevated cortisol in the bloodstream. The long term effect on your body is not only physical but mental as well.