Club Blog

(ARA) – From eating better foods to getting an adequate amount of sleep and exercise, we’re a very health-aware society. So why is it that many Americans routinely overlook one of the cornerstones of good health?

While nearly 70 percent of Americans say they want to be healthier five years from now, just 51 percent recognize that foot health can be a key to achieving that goal, according to a survey from the American Podiatric Medical Association (APMA).

“Nearly eight in 10 adults have experienced some type of foot ailment in their lives. Yet despite the pain, close to three in 10 do nothing about it, simply choosing to live with their pain,” says Dr. Michael King, a podiatrist and president of APMA. “Meanwhile, more than half of those surveyed said they had endured foot pain at some point in their lives but have not sought treatment from a podiatrist.”

So what are the five most common types of foot problems and what causes them? Here are some tips from today’s podiatrists:

* Nail problems are one of the most prevalent foot woes in both men and women. These problems can range from ingrown toenails to fungal infections. Ingrown toenails – a condition in which the corners of sides of a nail dig painfully into the soft tissue of the nail grooves – is the most common form of nail problem. To avoid ingrown toenails, trim nails straight across and don’t dig into the corners. If a toenail becomes infected, see a podiatrist immediately for treatment. Those with diabetes, peripheral vascular disease and other circulatory disorders should seek a podiatrist’s care on a regular basis to help prevent complications.

* Sweaty feet and foot odor are two foot conditions that are often experienced together. While stinky feet are definitely embarrassing, feet that sweat excessively can lead to other foot problems, even creating an environment conducive to the development of athlete’s foot. Closed shoes make feet sweat, but in the winter you can’t avoid wearing them. Instead, practice good foot hygiene. Wash feet daily with soap and water, keep shoes and socks dry, and choose socks that wick away moisture. Change shoes and socks regularly and consider rubbing cornstarch or applying antiperspirant directly onto the soles of your feet.

* Pain in the ball of the feet – Nearly one-third of adults have reported pain in the balls of their feet. Pain in this location can be caused by over-exertion, injury or ill-fitting shoes. To avoid, always wear well-fitting, supportive and activity-appropriate shoes when walking, running or engaging in other physical activity. If necessary, replace the insoles that came in the shoes with ones that provide additional cushioning.

* Heel pain – This type of pain can have many sources, including weight gain, excessive foot flattening, muscle imbalance, injury or even improper footwear. To kick heel pain to the curb, always be sure to warm up and stretch properly before and after exercise. If wearing high heels, opt for heels that are no more than two to three inches in height. For persistent pain, treatment can range from prescribed orthotic devices and medications to cortisone injections, physical therapy and rarely, surgery.

* Bunions – A bunion is an enlargement of the joint at the base of the big toe. Treatments range from self-remedies such as using a bunion pad around the bony prominence, to ice packs to reduce the swelling, and avoiding shoes that could irritate the bunion and even make the problem worse. For persistent pain, see a podiatrist for a full range of treatment options.

“While foot problems are common, that doesn’t mean people should be resigned to living with pain,” King says. “Consulting today’s podiatrist can help people feel better sooner, and get back to living healthier lives.”

by: Michael R. Mantell, Ph.D.

There is no doubt that on the world’s fitness stage, “TD” is among the elite of the elite.  When he agreed to appear on my Saturday morning show on KOGO, “Your Personal Best,” I was ecstatic.  My heart rate soared like I just finished a cardio session at the club.

But when I read his “personal picks” for daily supplements in his terrific book, “The Impact Body Plan” and discovered that I was 7 for 7 on his list, I had to share “our” recommendations with you. The market is flooded with supplements, every fitness magazine and blog has suggestions, and in the end you need to find what works for you.  This list is only a great place to start.

Nutritional science and biochemistry have grown far beyond the simpler concept of nutritional supplementation through vitamin and minerals alone. Here is TD’s (and mine) top 7 to consider, with your physician’s approval of course.

1. Multi-vitamins.  Liquid multi-vitamins are best, with men thinking twice about adding iron and women being certain to do so (unless otherwise instructed by your health professional).  Suggested: First Choice liquid multi-vitamin.

2. Green drinks.  Want a full assortment of antioxidants, minerals, vitamins, polyphenols and probiotics, with a nice energy boost?  The recommended one below is packed with 64 ingredients that support nutrition, digestion, circulation and immunity.  Suggested:  Green Vibrance version 10.3 (honestly, version 10.3).

3. Ground flaxseed.  Seeds, seeds and more seeds.  Especially when they can decrease risk of grisly diseases like cancer, stroke, heart disease and diabetes.  Buy the ground seeds or grind them yourself.  I put them on nearly everything, including in my protein shake, so I can get about 3 or so tablespoons daily.  Suggested: Barlean’s 100% Organic Forti-Flax (San Diego company!)

4. Vitamin D.  Want to build stronger bones, protect against infections, keep a lid on weight and feel happier? This one is it.  Your doctor can tell you what level you need. Suggested: Nordic Naturals Ultimate Omega with D or simply Costco’s Kirkland D3, about 1,000-2,000 international units (again, depending on what your doctor tells you).

5. Green tea. When you are ready to sit back and relax while fighting off free radicals and get some anti-aging going on, drink some green tea.  Not only will your metabolism ramp up, research says your skin glow! Just don’t add any sugar, artificial poison, er, sweeteners or Jack Daniels.  Suggested:  Pure Inventions Green Tea Extract.

6. Protein Powder.  OK. Ready for some clarity?  Whey protein isolate is the top of the heap.  After that, eat slower absorbing egg protein. The former is suggested before and after working out.  While I suggest Proto-Whey, TD likes EAS Whey Protein Isolate or Jay Robb’s Whey Protein Powder Isolate.

Fish Oils. Sure eating nuts, fish, and flaxseed can offer you great doses of fish oils.  Omega-3 fatty acids with 4 grams total of EPA and DHA are recommended

ARA) – If you’re not planning on adding “lose weight” to your list of New Year’s resolutions, you’re in the minority. In fact, losing weight is one of the most commonly made resolutions, year after year. But it’s definitely not the only health resolution you should consider making for 2012.

While losing weight offers a host of benefits for many people, addressing other health issues, like your hearing health and psychological well-being, can make equally compelling New Year’s resolutions.

Go ahead and add “drop a few pounds” to your resolution list, but consider jotting these ideas down as well:

1. Resolve to take care of your hearing health.

About 10 percent of Americans report having hearing difficulties, and that includes about 1.4 million children, according to the Better Hearing Institute (BHI). You may think you’re too young to worry about your hearing, but the BHI also reports that the majority of people with hearing loss (65 percent) are younger than 65. Our increasingly noisy world exposes people of all ages to potentially damaging sounds, so it’s more important than ever to pay attention to your hearing health.

Have your hearing professionally tested every year. If you’re diagnosed with hearing loss, talk to your health care provider to determine if a hearing aid will help you. Hearing aids are now more discreet, versatile and effective than ever thanks to advances from manufacturers like Starkey. The hearing aid maker’s Wi Series employs wireless technology, enhances TV and radio listening, and eliminates the need for manual adjustments. In addition, all of its hearing aids including Wi Series and X Series can help reduce background noise while preserving speech understanding.

2. Resolve to take care of your emotional health.

Stress seems like a natural part of our busy lives these days, but too much stress can be harmful to your overall well-being. According to WebMD, stress can negatively affect your mental health, your immune system, heart, digestive system, skin, lungs and reproductive organs.

Resolve to take steps to relieve stress. Stress-busting can take on many forms for many people, whether it’s spending time with a pet (interacting with animals can lower blood pressure and heart rate), listening to music, meditating or getting rigorous exercise. Don’t worry over how you relieve stress, just do what feels right for you and fits into your schedule and lifestyle and you’ll reap the benefits.

3. Resolve to take care of your bone health.

Healthy bones are important for everyone, not just post-menopausal women and growing children. Most of your body’s calcium is stored in the bones and teeth. When your body doesn’t get enough calcium from outside sources, it starts drawing what it needs from storage, and osteoporosis occurs.

While anyone can experience osteoporosis, certain groups are more at risk than others, including Caucasian women who have gone through menopause, older adults, people who are small in stature, and those with low-calcium diets or who are physically inactive, according to the Centers for Disease Control and Prevention. Ensure your diet includes the recommended amount of calcium per day, and stay active by doing physical activities that help build bone strength, such as walking, running, dancing and weight lifting.

4. Resolve to take care of your feet.

The condition of your feet can clue you in to your overall health, and signs of serious problems like arthritis, diabetes and circulatory issues can all be detected in the feet. More Americans have foot pain than in any other part of their bodies they consider vital to health, such as the skin, teeth or even the heart, according to a survey by the American Podiatric Medical Association (APMA).

To prevent foot problems, make sure you wear shoes that fit well and offer plenty of support, don’t wear the same pair every day, and avoid walking around barefoot, the APMA advises. If you experience foot pain, don’t ignore it; seek a doctor’s help.

5. Resolve to get more rest.

Think you’re OK squeaking by with just five hours of sleep a night? Think again. The National Sleep Foundation (NSF) says sleep is essential to your overall health and well-being, yet 60 percent of American adults say they have problems sleeping a few nights a week or more. On average, adults need about eight hours of sleep; some will be alright with an hour or two less, while others will need more.

To help ensure you get the rest you need, maintain a regular sleep schedule, avoid caffeine for at least four hours before bedtime, don’t have a heavy meal or drink alcohol before you sleep, and create a sleep-friendly environment with minimal light and noise.

by: Michael R. Mantell, Ph.D.

Sure exercise is correlated with positive self-image, improved physiological health and fitness, enhanced physical appearance, improved emotional and cognitive health, better social relations, and lower morbidity and mortality rates. But a recent set of facts from Men’s Health magazine’s website caught my attention. It’s all about adding years to your expiration date, which you must admit, is one of the key reasons we are all exercise enthusiasts. These five simple steps, according to the website, can add up to 22 more years of life when followed carefully.

1. Salad over soup. That’s right, just one cup of raw veggies a day can add 2 years to your life. Better be raw though to be sure you are getting all of the antioxidants in the vegetables. Cooking, it seems, saps up to 30% of those good-for-you antioxidants. Avocados, walnuts, green veggies, water, berries, green tea, red wine, beans, melons and chocolate all have been known as “anti-aging” foods as well to include in your diet.

2. Shrink your BMI. That’ll put 3 years on your lease on life. But keep that BMI of yours between 25-36 and you’ll be cutting short your life by 3 years due to the potential of diabetes, heart disease, stroke and colon cancer.

3. Go nuts 5 days a week. That is, munch a bunch of nuts, about 2 ounces, 5 days a week. Those hard-shelled fruits of some plants having an indehiscent seed can give you another 3 years.

4. Add healthy, close, friends. Remember, your ever-increasing network of REAL LIFE close riends need to be in good health—it’s contagious. Social connections improve your health. And this can mean adding 7+ years to your life. Laugh and hug as much as possible.

5. Aging isn’t so bad. Think like that and you’ll add another 7 ½ years to your life. At least that’s what Yale University found in a study of positive thinking among older post-retirement adults. Smile more, keep on working, and volunteer! Always having purpose is critical to long life. Always look on the bright side, and rid yourself of any fear.

When it comes to longevity, America isn’t doing so great. Here are some comparative statistics to consider:

•  Spain: 79.08 years in 2002, 81.07 years in 2010
•  Australia: 80 years in 2002, 81.72 years in 2010
•  Italy: 79.25 years in 2002, 80.33 years in 2010
•  France: 79.05 years in 2002, 81.09 years in 2010
•  Germany: 77.78 years in 2002, 79.41 years in 2010
•  UK: 77.99 years in 2002, 79.92 years in 2010
•  USA: 77.4 years in 2002, 78.24 years in 2010

Want to push those numbers up here in America? Reduce stress by not even seeing life’s events as stressful in the first place. After all, whether you are hard on yourself or easy on yourself, the outcome, eventually, will be the same.

(NewsUSA) – With the many healthy resolutions being made to kick off 2012, wouldn’t it be nice if you actually had a doctor’s opinion to point you toward the healthiest changes you can make?

A new survey of practicing physicians by EverydayHealth.com with MedPage Today reveals the 12 most popular doctor-prescribed resolutions.

Top 12 Doctor-Prescribed New Year’s Resolutions for 2012

1. Monitor your blood pressure

2. Quit smoking

3. Exercise 30 minutes a day

4. Lower your cholesterol

5. Get a diabetes screening

6. Control your portions

7. Get a flu shot

8. Take the stairs whenever possible

9. Sleep at least 7 hours a night

10. Eat whole grains, not refined flour

11. For women, perform a self breast exam every month

12. Spend more time with family and friends

Although not ranked in the top 12, the survey includes some resolutions you may welcome.

The most surprising: Don’t give up coffee. Yes, that’s correct. Coffee actually has health benefits that doctors recommend. Studies show that women who drink a cup of coffee daily have up to a 25 percent lower stroke risk than those who drink it less often. In addition to lowering stroke risk, coffee can also decrease your odds of developing diabetes, skin cancer, cavities, Parkinson’s disease, breast cancer and heart disease.

Three other noteworthy resolutions involved in Everyday Health’s survey are to forgive people, try a once-a-week technology vacation for at least two months and don’t text and drive. All great advice.

However, none of these resolutions can be effective if you can’t stay committed to them.

“About 40 to 45 percent of Americans make New Year’s resolutions, and only about 60 percent end up keeping them for at least part of the year,” says Everyday Health Medical Director Mallika Marshall, MD. “The key is not to bite off more than you can chew. Pledge to make a change that you can maintain. And try to get friends and family involved. It’s much easier to meet your goal if you have support.”

To view the complete survey, and to gain more tips and tools to live a healthy, happier life every day, visit EverydayHealth.com.

by: Michael R. Mantell, Ph.D.

No matter how many magazine articles and internet sites you read or TV and radio interviews you listen to, getting into shape for the new year always comes down to the same pointers. It makes me wonder why there are literally thousands of self-help books, hundreds of thousands of magazine articles and tens of millions of Internet sites that say the same thing over and over again. Do we really need to read the same thoughts year after year, be told the same tips every December, continuously be reminded of the value of a commitment to a healthy lifestyle? Seems so.

Therefore, not to be left behind in this silly redundancy, here are six tips I’ve boiled it all down to:
1. Be clear about your fitness/health goals, visualize them, write them down and share them with others. Be sure your goals are very small and specific, clearly measurable, easily attainable, very realistic for you and then put a time frame around your goals.

2. Find a personal or group fitness trainer who is certified to help you get your new year off on the right path. I suggest the ACE (American Council on Exercise) certification, but there are others that are also considered highly professional.

3. Re-start your nutrition and eating style if need be. This includes using the Harvard School of Public Health’s “Nutrition Source” (www.hsph.harvard.edu/nutritionsource) guidelines. Ask a friend to help you scour your home for food that’s not on the Harvard diagram and toss it. After all, it’s a new year!

4. Think of “activity and movement” more than “exercise” if you are just getting going. Whatever you do, as long as you enjoy it and are active and moving at least 30 minutes steadily five days a week, that’s a great start! Scheduling it together with friends, having fun, crank up your iPod with your favorite tunes, working with a trainer, are all ways you will insure you’ll still be at it long after Valentine’s Day.

5. Be sure you relish your results with real rewards. From a great dinner now and then, to sharp new workout clothes you feel good in, to bragging rights at work about your latest walk, hike, swim, bike-ride, cardio routine, Les Mills or Zumba class, weight training or new friends you’ve met through fitness, you deserve it!

6. Keep thinking accurately about your health, fitness and wellbeing. The link is always what you think. When you begin hearing yourself go negative, “why bother?” or hear words that sound like you are starting to convince yourself to skip an activity, it’s time to counter those irrational thoughts with the following:
A. What evidence do I have that what I’m thinking is accurate?
B. What’s a more accurate and positive way to think about it?
C. What would I tell a friend who shared the same thoughts with me and was starting to avoid healthy activity she/he committed to?
D. Why aren’t I as compassionate with myself?

So there you have it. My boiled down version of what millions of pages of Internet sites, newspapers, magazines, and media interviews will tell you. I’ve saved you hours and hours of reading and gathering information. Use that time for yourself in healthier ways.

It’s your life, a new year, so why not start it off the best way you can? But remember, it’s not where you begin that matters, it’s how you finish. Next year at this time, as we face 2013 in twelve months, imagine being in the best shape you’ve ever been in regardless of your age! You can do it. After all, you are only six steps away.

Happy New Year!

(ARA) – The colder winter months are notorious for sniffling noses, deep coughs, achy bodies and fevers. It’s cold and flu season, which means it’s a good time to reduce your exposure to germs and stock up on supplies that will help you escape any illnesses, or at least help you tolerate any symptoms.

Preventive care is key to avoiding the traditional winter illnesses of cold and flu. Here are some tips to keep those icky germs at bay:

* Hand washing is very important, so stock up on soap and antibacterial cleansers and have them ready by every sink in your house. Also consider using disposable towels to reduce the potential for germs to transfer between family members.

* Starting off healthy can help you be strong against invading viruses. You might be in need of extra fortification like fish oil or calcium, so ask your doctor about adding a vitamin regimen to your diet.

* Get plenty of sleep. A lack of sleep can wear down your energy and immune system, leaving you more susceptible to viruses and germs. Make sure you have a comfortable pillow so you don’t wake up sore or spend the night tossing and turning. And if you struggle with letting your brain relax, a white noise machine or fan running on the lowest setting can calm you down.

* Keep the house clean. Wash door handles, the phone and even the handles on your appliances frequently to avoid the transfer of germs. Keep a good supply of sanitizing cleaners on hand to help speed up the cleaning process.

* Get the flu shot. The Centers for Disease Control and Prevention recommends everyone over the age of 6 months gets a flu shot. The nasal spray flu vaccine is also now available for people who qualify.

As you’re making a list of all the supplies you’ll need to help prevent your family members from getting sick, make sure you look for discounts and coupon codes online at sites like CouponHeaven.com. Many stores listed on this time and money saving site offer discounts on vitamins, health supplements, cleaning supplies and even pillows, which in the long run can save you a good amount of money.

If you do end up catching a virus, stay home from work to prevent the virus from spreading to your coworkers, and try to get plenty of sleep and liquids to help build your strength back up.

Don’t let the seasonal flu or cold keep you from enjoying the winter months this year. Spend your time discussing the fun you had sledding down a tubing hill or cross country skiing through the quiet countryside – rather than talking about fevers, aches and pains.

by: Michael R. Mantell, Ph.D.

In .28 seconds I found 64,800,000 tips—honestly—on Google on how to “survive” the holidays.  Sixty-four MILLION tips on how to “survive” the holidays! What in the world has happened to us? Have we gone mad? C’mon now. We need more than sixty-four MILLION tips on how to “survive” the holidays? When did the media create this insanity?

Focus on friends not food, make time for fitness, get plenty of sleep, serve others, create a “to-do” list, don’t compare, get plenty of vitamin D3, drop your expectations, forget Norman Rockwell, don’t dread it, be honest with yourself, avoid the pressures of family get togethers, set manageable daily goals, don’t drink too much, avoid the “shoulds,” don’t pressure yourself, yada, yada, yada.  Do we really need to be told this stuff year after year, in sixty-four million different ways?

The message from the media is that the holidays are draining, emotionally depleting, exhausting, stressing, anxiety producing, and downright unhealthy.  Are they working for the drug companies or something?  Well, pharmaceutical companies DO advertise in the media, so maybe there is that connection.  Even the American Psychological Association gives tips such as identifying your stressors that are triggers.  What stressors? Does the APA really believe there are stress monsters waiting to pounce on unsuspecting, innocent, minding-their-own business holiday “survivors”?  Utter nonsense.

Fortunately, there are 268,000,000 hits on Google for the “joy” of the holidays.  Whew. For a moment, I thought I was abnormal since I enjoy the holidays, find nothing at all stressful in the beauty of the season, the decorations, the celebrations, the excitement, the music and the general feeling in the air.

So what’s with these stressed-out, nervous, angry, grief-filled, depressed, over-eating and under-exercising “survivors”?  What are they surviving?

Here’s the secret.  They are surviving their own thoughts, the thoughts they ingest from media “commercialization,” and nonsensical, irrational and inaccurate thoughts and self created beliefs they focus on about how “tragic and difficult” a time this season of the year is.  It’s none of that, unless you believe it. Then you can make the holidays anything you want. You can even believe Martians will fly out from under a treadmill in the gym.  Why you’d want to believe that though, I wouldn’t hazard a guess.  Same when it comes to erroneously thinking the worst will happen, filling your mind with totally inaccurate thoughts about how horrid of a person you are, giving the worst case meaning to events in your life surrounding the holidays and feeling sorry for yourself that “everyone else” is having a better holiday than you.  Here’s yet another tip—don’t believe everything you —- think!

Want a joy-filled, fun, peaceful and loving experience over the next month or so?  Understand that your mood and the events around you are not at all, in any way, connected.  You can create any positive mood you want, regardless of your actual life-situation. Any mood you want, REGARDLESS of your actual life situation.

Thoughts are just thoughts. You create them, you control them, and you can change them. And get this—you can do all that without an “illness” requiring a “diagnosis” and signing up for tranquilizers, anti-depressants or mood stabilizers—that have little evidence really matters anyway for mild to moderate normal upsets.

If you are reading this, you are probably a member of one of San Diego’s finest health clubs, the Sporting Club of San Diego and the La Jolla Sports Club. That means you already have at your disposal the longest-lasting, most effective method for helping yourself create happiness, joy and positivity—exercise.  It will help you clear your mind from that negative, erroneous thinking you slip into with the encouragement of the media who wants you to believe the holidays are so “stressful.”

With moderate to intense exercise, you reset your thinking, your mood, your biochemistry, your brain cells, and your health.  Stress is not something we “get” nor is it inherent in any event—it is created when we think about life events in specific ways that may anticipate “awful, horrible, terrible, catastrophic” outcomes that we absolutistically demand must not occur, or see—view—life events through a lens that defines situations as unusually negative and harsh. Again, don’t believe everything you — think.  Exercising can help you catch your breath, take a moment to reset your irrational thinking, challenge what evidence you have for such nasty thoughts, and identify alternative ways for thinking about a holiday gift, a party, a get together, an invitation, or whatever you were troubling yourself with.

The holidays are days.  Filled with activities, events, situations, people, or not.  Think of them in a way that leaves you happy, or believe the media and suffer—you can’t do both.  Thankfully, that’s the choice most of us have—we just need to be reminded of it.

Keep up your workouts and, truly, happy holidays ahead!

(ARA) – The holidays can be difficult for people watching their diet. For those with health issues such as diabetes, the dietary minefield of holiday temptations can be especially troublesome.

In the United States, 8.3 percent of the population (nearly 26 million adults and children) has diabetes, according to the American Diabetes Association. For these people, the usual holiday indulgences of sweets and rich foods can pose a serious health risk.

“People with diabetes must make significant dietary changes in order to manage their disease,” says Dr. Donald Hensrud, preventive medicine and nutrition expert from Mayo Clinic . Dr. Hensrud is the medical editor-in-chief for the new “The Mayo Clinic Diabetes Diet.” “Managing diabetes through diet isn’t a fad; it’s about changing your habits for the better.”

Americans gain an average of just one pound over the holidays (far less than colloquial estimates) but most also keep that extra pound, according to a joint study by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Over the years, those pounds add up, and collectively, it’s fueling America’s obesity epidemic.

“Family history, being overweight, inactivity, a poor diet – these are the reasons why millions of Americans have diabetes or are at risk,” Dr. Hensrud writes in the introduction to “The Mayo Clinic Diabetes Diet.” “Weight loss can reverse the physical process that causes diabetes, and the effect can be dramatic.”

If you or a loved one has diabetes, here’s some advice from “The Mayo Clinic Diabetes Diet,” to help you stay on track through the holidays:

At a party

The hors d’oeuvres table is a downfall for many of us, especially during the holidays when we are presented with treats that we don’t see throughout the rest of the year. Depriving yourself entirely can make cravings worse and increase your risk of binging.

So approach the hors d’oeuvres with these strategies:

* Make just one trip to the table and be selective. Decide ahead of time how much you’ll eat and choose only the foods that you really want.

* Treat yourself with one or two samples of high-calorie or fatty foods, and then fill up on fruits and veggies.

* Take small portions. You may be able to satisfy your cravings with a small taste.

* Eat slowly and you’ll likely eat less.

* Don’t stay near the food all night. As the saying goes, “out of sight, out of mind.”

* Eat something healthy before you arrive so that you won’t be as hungry. Being hungry will make you more prone to overeating.

If you fall off the wagon

It’s the holidays, and chances are you’ll overeat at some point. It’s very difficult to resist temptation all the time. A minor slip isn’t the end of the world, but it can turn into a bigger problem if you view it as an excuse to give up altogether.

If you have a lapse, consider these tips to help get you back on track:

* Convince yourself that every day is a fresh opportunity to start over again.

* Have a plan to deal with lapses.

* Keep your response simple. Focus on the things you know you can do and stick to them.

“Good lifestyle habits, like losing weight, give you the best chance to treat your diabetes and prevent health complications,” Dr. Hensrud says. “Losing weight takes work and planning, but the rewards are great. With the right attitude, you can have fun and feel great while adding years to your life.”

By: Michael R. Mantell, Ph.D.

You’ve been attending the gym faithfully for quite a long while, working out alone, with your buddies, and even hired a trainer.  Four, five or more days a week, you give it your all, pushing, pulling, jumping, throwing, lifting, jogging—there isn’t a piece of equipment you don’t use.

Then one day, for no obvious reason, you decide, “Nah, don’t feel like working out today.”  Then another day, and then another.  Perhaps you question the worth of all the exercise you’ve been doing. You feel fatigue, have muscle soreness, perhaps experience leg cramps and just feel restless, and can’t relax or unwind.  You begin thinking you are just exhausted –physically, emotionally and mentally.  That perfectionistic, hard-driving, competitive side of you that always has great intentions and unrealistic expectations for working out give way to self-doubt, self-damning thoughts and just too many “bad days.”

Those are some of the symptoms of burnout. It’s a term that goes back to 1976 when it was first coined, and since then there has been lots written about it and our understanding of how to prevent it and deal with it has grown.  The key is to listen to your own heart, mind and body because in the end, that quiet voice inside of you knows the right things to do—it’s the “noise” of your own irrational thinking, “experts” and demands that prevents you from doing what you know will help.

Here are six tips that I know will help recharge you and reset your direction back to health:

1.    Begin your day with a relaxing meditation in which you “see” yourself in a positive and enjoyable exercise routine.
2.    Switch from a  “must” do to a “prefer” to do mindset.  Get “rule-free” even from your own self-imposed “rules” and that includes being less demanding about working out “perfectly.”
3.    Give yourself permission to say “no” to time demands—you need to heal.
4.    “Slow down—you’re moving too fast,” as the song goes. It’s time to take a real break from working out, and when you return, be sure to change up your exercise program.  Been solo? Go group ex.  Don’t forget to reprogram your iPod with some new music too. Don’t be afraid to switch up workout partners or trainers.
5.    Create a mindset that’s about what can go RIGHT and what’s NOT wrong and create more time for yourself and your personal enjoyment.  Ask for help and remind yourself that burning out is NO disgrace—it happens to the best of us, literally—those who have given their all so consistently they become mentally and physically exhausted.
6.    Add PERMA to your life:
•    Positive Emotions
•    Engaged in enjoyable activities
•    Create enjoyable Relationships
•    Find Meaning in what you do
•    Take pride in your Accomplishments

This covers touches on every approach that’s been shown to help overcome burnout.  The club has staff who are ready to talk with you about how to restore your happiness, health and wellbeing, and get past this common malady.  You’ll return to “you” and be back in the club with a healthier mindset and a healthier body.