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Health Maintaining Your Resolution Momentum in February – and All Year Long

08:31  11 february  2018
08:31  11 february  2018 Source:   usnews.com

This 12-Month Self-Care Challenge Will Be the Only Resolution You Actually Keep

  This 12-Month Self-Care Challenge Will Be the Only Resolution You Actually Keep This 12-Month Self-Care Challenge Will Be the Only Resolution You Actually KeepWhether you want to get strong and hit the gym, lose weight, eat right, or get some more downtime in 2018, it all comes down to giving yourself a little extra self-care. And this year, instead of setting one giant goal that you try (and possibly fail) to keep all year long, we're giving you smaller challenges each month so you can switch it up, stay on course, and focus on all aspects of self-care for your emotional, mental, and physical health.

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As we all know, likely from many years of experience, making a New Year’s resolution is easy. Sticking to it and actually achieving the goal – now that’s the hard part. If I’ve described a pattern that sounds familiar, you’re not alone. Millions of people struggle with this, and it’s worth a shot taking a look at why and what we can do about it. Why don’t we follow through with the things we know are better for us, and the things we voluntarily choose to make ourselves feel healthier and be happier? We wanted it at the time we made the resolution, and we may have even lasted a few strong weeks … then what happened? Why do some people succeed in keeping their resolutions while most of us fail? That predictable fizzle of motivation to keep up the good work comes largely from the fact that there is no magic bullet train to success. Success in keeping a resolution (or any other goal in life) is not about luck or wishful thinking; achievement comes to those who think and plan.

Pink is just like every mom, begging her husband to do this one thing

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[See: How to Be the New Kid in Fitness Class.]

A young male runner leaps and jumps through and over rocks with backlit sunshine creating beautiful lens flare: Creating a step-by-step plan helps provide some structure to your resolution and creates accountability for yourself. © (Getty Images) Creating a step-by-step plan helps provide some structure to your resolution and creates accountability for yourself.

Creating a step-by-step plan helps provide some structure to your resolution and creates accountability for yourself to maintain the plan. After all, an idea without a plan is just wishful thinking and may leave you ditching your goal for something requiring less effort, such as skipping the gym to watch a TV show you recorded or rolling through a fast-food drive-through after work instead of buying healthy groceries and taking the time to prepare a meal. When making these plans, there is one aspect for success that absolutely must stand out above all else: enjoyment. In order for change to be truly successful, we have to actually enjoy the things we're doing, and they have to bring us some type of pleasure. We make a fundamental psychological mistake in assuming that we will stick to the plan to attain the goal just because something seems important to do (ex. work out, eat healthy). Doing something merely because it seems good for you, and having no short-term pleasure payoff, is unlikely to work. Instead, what really matters is how much we can take pleasure from our initial efforts to make these positive changes.

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[See: 6 Reasons You're Procrastinating on Your Health Goals – and How to Stop.]

If finding the pleasure in change was so easy, there would definitely be more people doing it. So how can we take pleasure when making healthy changes? The important thing to understand about this is that not all the pleasure will come at once. Many people expect to feel an overwhelming sense of wanting to go to the gym after work when they’re exhausted, or wanting to spend double the time to fix a healthy dinner, but unless you’re a small (very small) minority of overly-enthusiastic people, this “wanting” is probably not going to happen – at least not at first. You see, habits are stubborn, and that's both a blessing and a curse. When we're in the habit of doing one thing (i.e., watching TV after work to wind down after a long day), no matter how much we know going to the gym is better for us, it’s hard to break that cycle and make the initial move because relaxing brings us pleasure. This is why the first few months of a New Year’s resolution are so prone to failure, because our new goals are not yet pleasurable and habitual. Strapping down some major willpower and a positive attitude and going to the gym or making a healthy meal will bring you pleasure. I mean, how many times have you put in a good workout and regretted it afterwards? My guess is never! This type of reward is just a bit harder for us to process as it's more a type of delayed gratification, rather than instant. The first time is the hardest, and each time afterwards gets increasingly easier. With a sufficient number of repeats, we can advance to the point where a permanent choice is made to exercise regardless of other fluctuations in daily living.

There's No Such Thing As a "Girl Push-Up" (but Modified Push-Ups Are Legit As Hell)

  There's No Such Thing As a One of the most annoying terms in the fitness world? "Girl push-ups." We’re referring to the modified push-up, of course, which has absolutely nothing to do with gender. According to Rob Sulaver, founder of Bandana Training and founding trainer at Rumble Boxing, it’s always better to drop to your knees than to struggle through a "push-up" that looks more like an attempt at the worm. "There’s no shame in the regression game," We’re referring to the modified push-up, of course, which has absolutely nothing to do with gender.

To be successful, you have to be happy; and to be truly happy, we all want to feel successful. The psychology of human behavior change is dynamic, but making change is possible with the right mindset and motivation. It’s important to also remember that it’s not the extent of the change that matters, but rather being able to recognize that little changes will ultimately lead you to where you want to be. If your New Year’s Resolution was a bit too lofty, swap it for smaller intermediate goals that are both measurable and attainable (such as “exercise 20 minutes a day” or “reduce fast food to one time a week”) and decide that those lifestyle changes will become a part of your daily life. As soon as you start to feel the pleasure from those changes, your euphoric feelings will begin a positive feedback loop in your brain, helping to cement a habit and pointing you the right way on the path to success.

[See: 10 Themed Races to Make Getting in Shape Fun.]

Next time you feel down because you didn’t keep your resolution or never made it to an old goal, remember this: The win is within you. It’s never too late to regroup; restate your mission, vision and plan; and begin again. With a will to win and persistence, the world is yours!

Introducing Gym Kardashian, the Internet’s Favorite New Meme

  Introducing Gym Kardashian, the Internet’s Favorite New Meme Meet Gym Kardashian, the KarJenner relative we never knew we needed. Earlier this week, one Twitter user shared a photo of Kim Kardashian West rocking a set of rock-hard biceps. The image is clearly altered, but that didn’t stop people from falling in love with this new meme. “Me after opening someone’s water bottle because they couldn’t do it themselves,” @shadesof666 captioned the photoshopped image of Kardashian West with her arms crossed. Within a few days, the post received more than 220,000 likes and nearly 90,000 retweets. me after opening someone’s water bottle because they couldn’t do it themselves pic.twitter.com/3WPJd4TSrU— diego (@shadesof666) February 13, 2018 Thanks to one respondent, the meme has a name: Gym Kardashian. “GYM KARDASHIAN IS THE QUEEN!” @Twizleyterrific shared soon after the original was posted, and it included an additional Gym Kardashian–inspired image. GYM KARDASHIAN IS THE QUEEN! ???????????? pic.twitter.com/dVxeDPllsI— TwizléyGøLD ?????? (@Twizleyterrific) February 14, 2018 There was even a poll, in which over 7,000 respondents voted on whether the meme should be called Gym Kardashian, Muscle Kim, or GYM KIM. Gym Kardashian won in a landslide with 71% of the vote. But it didn’t there, as people continued to add some muscle to Kardashian West. Somebody said this is Gym Kardashian @KimKardashianpic.twitter.com/1xHaKiD3sY— Mugi (@AintYouMugi) February 14, 2018 And while the muscles are definitely fake, the name isn’t so far off.

Copyright 2017 U.S. News & World Report

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'Can we have them?' Amputee donates frozen digits to Yukon bar for 'Sourtoe Cocktail' .
Nick Griffiths had three of his toes amputated this week, two months after they were irreparably injured by severe frostbite in Yukon.The British adventurer had three of his toes amputated this week, two months after they were irreparably injured by severe frostbite  in Yukon.

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