New Study Finds Swearing Aloud Boosts Physical Performance

LIU Brooklyn, Keele University Study Published in Journal of Psychology of Sports and Exercise

BROOKLYN, NY— A groundbreaking new study published in the Journal of Psychology of Sports and Exercise has found that swearing aloud can increase physical performance, strength, and power associated with exercise.

According to the study by Dr. David K. Spierer of LIU Brooklyn and Dr. Richard Stephens of Keele University (UK), swearing was shown to produce a 4.6 percent increase in initial power during a 30-second stationary bicycle test called the Wingate test, as well as an 8.2 percent increase in a separate test of maximum hand grip strength.

“Swearing appears to be able to bring about improvements in physical performance that may not be solely dependent on a stress response arising out of the shock value of the swearing,” Dr. Stephens said. “We know that swearing appears to be handled in brain regions not usually associated with language processing. It is possible that activation of these areas by swearing could produce performance improvements across many different domains.”

Dr. Spierer added, “Cursing may allow people to shut down their inhibitions and somewhat veil the effort and the pain of this really difficult task.” In this way, Spierer says, “using swear words might be helpful in any circumstance where muscle strength and a sudden burst of force or speed, is required.”

In the study, Dr. Stephens and Dr. Spierer asked participants to suggest a swear word they might use in response to banging their head accidentally, and for the non-swearing trials, a word to describe a table. Based on Dr. Stephens’ previous research showing beneficial effects of swearing in the context of physical pain, they expected to see nervous system arousal in the form of elevated heart rate and blood pressure correlate with the improvement in physical performance. However, this was not the case.

Dr. Stephens and Dr. Spierer have already begun their second study examining the effect of swearing on more common activities that are found in most exercise programs. Please visit their website at www.swearingmakesyoustronger.com to purchase t-shirts and hats, the proceeds of which will go toward furthering research in swearing and performance as well as breast cancer awareness.

Boost Basics Will Get Your Family Healthy for 2018

The fitness program is designed to get your kids excited about moving, eating healthier and leading mindful lives

Baltimore, Maryland. Jan. 3, 2018- BOOST BASICS (http://iamboost.com) launched a new family e-training course that teaches the fundamental skills of exercise, nutrition and mindfulness to families in a fun and rewarding package. The course consists of 15 videos for families to watch together: each video is linked to a quiz and printable worksheet full of recipes, exercises and challenges.

The Boost Basics program is designed to engage with children in order to teach them the importance and fundamentals of caring for their bodies. The quizzes linked to the educational videos provide points for successful completion which can be used to redeem gift cards to stores such as Amazon and DICKS Sporting Goods.

According to the CDC, childhood obesity remains at about 17% in the U.S. and affects about 12.7 million children and adolescents. Factors responsible for obesity stem from habits built from an early age (which are often inherited from parents) such as sedentary lifestyles due to the increase of digitalization and urbanization, as well as unhealthy eating habits such as consuming processed foods that contain refined sugar and high-fat content, or excessive caloric intake.

The Boost Basics program was developed by certified health coach, Alex Haschen, in order for kids and parents to learn together, take on a wellness challenge and make healthy normal again. This one-of-a-kind program is very easy to implement and quick to deliver results.

Built on three pillars: exercise, nutrition and mindfulness, Boost Basics offers the following benefits:

• All the information in one place, compiled by fitness, nutrition and mindfulness experts, saving you time and confusion

• Makes health education a game-like rewarding experience which increases children’s participation

• Hearing the information from a trusted source reinforces encouragement from parents

• A change in the way your children views, processes and participates in healthy activities

• Unlimited access to the lessons

The Boost Basics program can be purchased for $44.95 and offers a money back guarantee.

Feeling Pain or Numbness? 4 Symptoms of a Herniated Disc

It’s easy to tell when you have a cut or a fever. A herniated disc can be more difficult to detect, as the symptoms can occasionally be vague. Sometimes they can be chalked up to simple aging. It’s important to pay attention to the signs, though, so you can seek one of the many herniated disc treatments quickly and feel better faster. Here are four symptoms of a herniated disc.

Arm or Leg Pain

Depending on the exact location of the herniated disc, you’ll feel pain in various locations. If the disc is in your lower back, the most intense pain will be in your buttocks, thighs, and calves. It may be only one leg or both. If the disc is in your neck, your shoulder and arm will feel the most intense pain. In either case, sneezing or coughing may cause the pain to shoot into your arm or leg, as can shifting your spine into certain positions.

Numbness or Tingling

Similar to the “pins and needles” feeling that you get when a body part has fallen asleep, you may feel numbness or tingling in the body part served by the nerves affected by the herniated disc. This numbness or tingling may not affect the entire body part. It may only affect a particular area, such as the thumb side of an arm, or the little toe and outside of a foot and leg.

Weak Muscles

The herniated disc affects the nerves that serve various muscles. Those muscles tend to weaken. Depending on the area of the disc, this can lead you to stumble or have trouble standing, or it could impair your ability to hold and lift items. Muscle weakness tends to be one of the more serious symptoms of a herniated disc and often requires surgical intervention as quickly as possible.

Back Pain

The back pain may be dull or throbbing, constant or intermittent, and possibly accompanied by stiffness. The disc may also cause muscle spasms, which might be alleviated by a couple of days of rest with ice and heat in a supportive recliner or lying flat with a pillow beneath the knees. Back pain is more likely to be present in the lower back than the neck.

A herniated disc can be a painful experience. If you suspect that your symptoms are caused by a herniated disc, it’s best to get it checked out quickly by a professional, like those at Southwest Florida Neurosurgical & Rehab Associates

12 Wellness Holidays to Make You Healthier in 2018

The New Year has just begun which brings more focus on health, fitness and well-being as you look ahead to a year of possibilities. Welcome the new year and make one of your resolutions to make time for a health or fitness holiday. Whatever your goals in 2018, Health and Fitness Travel, the wellness holiday specialists will find a break to meet your wellness needs; be it detox, meditation, yoga, sports or sleep, you can be as sociable or as solitary as you wish. With the support and assistance of experts available in some of the world’s most beautiful locations, choose a wellness holiday to make you healthier this year.

The Sports Performance Break – Palacio Estoril Sports & Performance, Portugal

Hitting an athletic plateau is demotivating, but unbelievably common. On the sunny coast of Cascais, luxury 5-star resort, Palacio Estoril, offers sports enthusiasts an opportunity to overcome physical and mental barricades, enhancing performance and refining skill. Utilising treatments such as physiotherapy and Chinese medicine, guests benefit from improved posture and well-being. In addition to an array of fitness classes, the programme focusses on nutritional performance enhancement, providing all the tools necessary to achieve athletic goals.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 5 nights at Palacio Estoril from £1,495pp and £2,100 for single occupancy. Price includes breakfast, programme, return flights and transfers.

The Luxury Beach Spa Break – Amanpuri Awareness Immersion, Thailand

Amidst palm-fringed, white sand beaches, and architecture inspired by ancient Ayutthayan culture, Amanpuri exudes timeless luxury. The awareness immersion programme, guided by a former Buddhist monk, is a meditative experience encouraging the renewal of internal focus, synchronising the mind, body and soul. Indulgent spa treatments such as cranial sacral therapy compliment the programme, along with unrivalled nutritional support. With spiritual guidance, a 5-star spa, and a private beach on your doorstep, Amanpuri is perfect for those looking for a luxury, yet authentic, beach and spa getaway.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Amanpuri from £6,210pp or £7,815 for single occupancy. Price includes full board with a choice of wellness programmes, return flights and transfers.

The Yoga Trip – The Retreat Costa Rica Yoga, Costa Rica

The Retreat is a Costa Rican haven set amid Quartz mountains and lush vegetation. Master the asana’s and find inner peace with daily private and group yoga practices. For beginners and advanced yogi’s alike, a week of seclusion and serenity will be beneficial both physically and mentally, improving flexibility, strength, and balance, as well as emotional clarity and stress. This healthy yoga escape also includes a hike, wellness workshops, a healing massage and a trip to a local farmers market.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at The Retreat Costa Rica from £2,960pp or £4,100 for single occupancy. Price includes full board with a yoga programme, return flights and transfers.

The Mediterranean Healthy Escape – Ayii Anargyri Healing, Cyprus

A boutique hotel amid a valley of mature trees in the village of Miliou, Cyprus, Ayii Anargyri promotes an idyllic location for a healthy healing escape. Restore well-being as you harness the time-tested, natural healing powers of the areas mineral-rich waters. Find profound calmness and tranquillity through hydrotherapy treatments such as underwater massage, and treat ailments in the phlebology, kinesiotherapy, and rheumatology pools. The healing waters are also utilised in spa therapies such as the indulgent mud therapy cocoons and massages.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Ayii Anargyri from £1,860pp or £1,580 for single occupancy. Price includes full board, a choice of healing programme, return flights and transfers.

The Family Sports Holiday – Forte Village, Sardinia

A Sardinian paradise for sports loving families, Forte Village will leave guests spoilt for choice. In addition to a plethora of activities such as cycling, football academy, basketball, tennis and boxing academy, fitness lovers can get involved in various activities from Zumba to yoga. Located next to the beach, water babies can also enjoy a range of water sports including paddle boarding, windsurfing, and diving. The kids club can also keep the young ones (and teenagers) occupied whilst you indulge in some ‘me time’ at the spa.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Forte Village Resort from £1,090pp. Price includes half board, return flights and transfers.

The Detox and Pilates Break – Amatara Detox, Thailand

With stunning views out over Cape Panwa, Phuket, Amatara is an idyllic destination for a relaxing detox and Pilates retreat. Following a juice cleanse and healthy eating regime, achieve optimal well-being with treatments such as colonic hydrotherapy, coffee cleansing, manual lymphatic drainage, and detoxifying ayurvedic massages. Gain strength and flexibility with mat Pilates and private reformer Pilates in stunning surroundings. This healthy holiday will give you the chance to experience your most energised and most radiant self.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights with Amatara Detox from £2,845pp or £3,485 for single occupancy. Price includes full board, a detox programme, return flights and transfers.

The Trip of a Lifetime – Ultimate Around the World 1 Year Wellness Trip

The Ultimate Around the World Wellness Trip is an unbeatable opportunity, both in terms of experience and luxury. Enjoy yoga on private island ‘parrot cay’ one week, then scuba diving in The Great Barrier Reef the next. Other highlights include ayurvedic therapy in India, hiking in Utah and a guided tour of Istanbul’s architecture. With over 20 stops on this year-long voyage you will become both vastly cultured and a master of your own health and fitness.

Pricing starts from £156,000pp with Business class flights for 12 months around the world wellness trip. Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com)

The Tennis Holiday – Pine Cliffs Annabel Croft Tennis Academy, Portugal

Whether your dreaming of Wimbledon, or simply getting the ball over the net, the Tennis Academy at Pine Cliffs in Portugal is guaranteed to improve your game leaps and bounds. With five group tennis lessons throughout the week, all of which utilise the professionally developed ‘movement and repetition method’ expect to see advances in skill, stamina, and style. Guests also receive an invigorating sports massage, the perfect way to unwind after a morning on the court.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Pine Cliffs from £1,325pp or £1,055 for single occupancy. Price includes breakfast, a tennis training programme, return flights and transfers.

The Safari and Yoga Break – Karkloof Safari & Yoga, South Africa

Combining passions for yoga and nature, this wellness holiday takes you to one of the most exceptional and unspoilt areas of South Africa. During the Safari & Yoga programme at Karkloof Safari Spa, guests experience two game drives, observing wildlife such as giraffes, rhinoceros, and a plethora of bird species. With daily yoga classes, mountain biking, fishing, and guided hikes, finding your connection with nature and developing inner peace has never come more naturally.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Karkloof Safari Spa from £4,650pp or £4,770 for single occupancy. Price is all-inclusive, with a programme, return flights and transfers.

The Sleep Retreat – Lefay Sleep Well, Italy

Regain control over your sleeping pattern on an invigorating sleep wellness retreat overlooking beautiful Lake Garda. Find relaxation and pure bliss with a selection of indulgent, pampering, and holistic spa treatments. Improve your sleeping patterns as you are guided by the energy flow of Chinese medicine combined with locally grown healthy cuisine as you are taken through a journey to better health and peaceful state of mind, ensuring you get a good night's rest.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Lefay Resort & Spa from £2,155pp or £2,640 for single occupancy. Price includes full board, with a sleep programme, return flights and transfers.

The Winter Sun Fitness Holiday – BodyHoliday Fusion Fitness, St Lucia

If you’re looking for winter sun, it’s a struggle to comprehend a destination more perfect than St Lucia with an activity for every type of active traveller. From 7am beach workouts to 8am yoga along with daily spa treatments, enjoy a personalised Fusion Fitness programme designed for you. Achieve optimal well-being with a choice of private activities from tennis lessons, bike rides and sports weight training to ocean sports, Tai Chi, Pilates and meditation.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at BodyHoliday from £2,790pp or £2,810 for single occupancy. Price is all-inclusive, with a Fusion Fitness programme, return flights and transfers.

The Short-haul Health Booster – Six Senses Kaplankaya De-stress & Reconnect, Turkey

Give your health a well-deserved boost this year as you enjoy a selection of indulgent spa treatments including massages and body wraps at Six Senses, Kaplankaya. Disengage from the stresses of daily life as you find your calm with sunrise yoga or a morning coastal walk, then work out your tensions in an invigorating personal training session. Whether it’s a quick break or an extended getaway, this Turkish stay is guaranteed to help you take a step back, finding clarity in the process.

Health and Fitness Travel (0203 397 8891 healthandfitnesstravel.com) offers 7 nights at Six Senses Kaplankaya from £1,380pp or £2,300 for single occupancy. Price includes full board, with a wellness programme, return flights and transfers.

For advice, guidance and booking visit www.healthandfitnesstravel.com or call 0203 397 8891

-Ends-

For further information and hi-res imagery please email: rebecca.mbogoro@healthandfitnesstravel.com /paul@healthandfitnesstravel.com or call 0203 397 8891

Notes to Editors:

About Health and Fitness Travel

Health and Fitness Travel is a global luxury wellness travel company that originated in the UK in 2010 and is committed to providing healthy holidays that enhance and change lives. Created by Paul Joseph and Adam Heathcote as a result of their passion for health and fitness travel and offering bespoke holidays to improve people’s well-being to lead happier and healthier lives.

Health and Fitness Travel offers clients a tailor-made seamless service with the very best health and fitness holidays, handpicked by its expert team, together with exclusive and added value packages with the best deals. As leading specialists, Health and Fitness Travel has also created their own collection of trademark healthy holidays in various destinations which include Fusion Fitness™ BodyBreaks™ and Discover Recover™, offering clients the best value and holiday experience. For more information visit: www.healthandfitnesstravel.com

A NEW FACE FOR DAS MODEL MANAGEMENT IN MIAMI TURNS A SPARK IN TO A SOCIAL MEDIA FIRESTORM THROUGH “THE ART OF BEAUTY”

Colombian-born Natalia Lorenzo joins the agency’s CURVE division and inspires women everywhere with a rebounding confidence that is shooting for the stars

Miami Beach, FL – December 21st, 2017: The newest home-grown talent from South Florida to join DAS Model Management has become an unassuming role model for women around the country and oversees, attracting global media attention from as far as Australia, while becoming the latest social media sensation thanks to an independent exhibition during Miami Art Week.

The 19-year-old Miami native, Natalia Lorenzo, has quickly grown accustomed to having an image management team and public relations professionals around her, since she decided to rebound from her late teenage years as a timid student at Florida International University, to emerge as an aspiring new model with over 50,000 followers on social media. While studying to become a doctor during high school and college, Natalia’s mother, a seamstress by trade, always thought her daughter had a spark for the fashion spotlight. With a wealth of encouragement at home and from her friends, the Colombian-born teenager built enough confidence to submit a series of photos to local modeling agencies in October, while admitting to be extremely self-conscious about her body in the past. The tide of self perception would soon turn for Natalia when DAS Model Management, a full-service international model management agency based in Miami Beach, responded immediately upon seeing her photography and invited her in to their offices. Not knowing where this would lead, Natalia became excited but very nervous to meet a beaming management team who welcomed her with unanticipated delight on the very same day. Natalia’s initial experience upon meeting the world-class group of professionals at DAS Model Management gave her a level of comfort and a new surge of confidence that would subsequently establish her career as an emerging model after signing with the CURVE division at the agency.

“We immediately jumped on this opportunity to sign Natalia, as soon as her photos came through,” says Jennifer Gregory, Director of Client Services at DAS Model Management and its CURVE division. “Natalia embodies the true essence of natural beauty and she has found a new confidence that goes hand-in-hand with becoming an emerging model at the beginning of her career. Through our combined decades of experience and expertise with guiding and managing very promising new Plus size models, emerging talent has been propelled to new heights – establishing some of the biggest names in the business. With the right management style and personal guidance given with every step of the development process, these women were able to excel on the world stage. We look forward to working with Natalia and unleashing her true potential.”

Within two weeks of being signed to the agency, a major national retailer requested Natalia for a booking in New York City where she would spend a day representing one of the largest department stores in the country. Several beauty and fashion brands have since been in contact with DAS, urging Jennifer and her team to field requests for suitable brand partnerships between Natalia and the agency’s top clients.

During Miami Art Week in December, Natalia agreed to participate in an independent exhibit produced by a photographer friend, entitled “The Art of Beauty.” Natalia attended the exhibit in Miami’s Wynwood Arts District on December 10th, after having some revealing photography in underwear taken that would be on display as a five-foot tall poster size canvas. The theme of the exhibition was around women embracing their bodies and individual beauty as an art form – as a way of reinforcing the new social norm. Natalia’s’s excitement at the positive response from those she met at the exhibit and seeing herself in full splendor came in the form of a personal tweet that was instantly shared more than 47,000 times and liked over 215,000 times to this day.

“At a young age I developed self imagery issues about my body,” Natalia tweeted after the exhibit. “It later led to depression and anxiety which I suffered from for years. Recently, I finally broke out of my shell and my face and my body is on a canvas at Art Basel this year. I couldn’t be any more proud of myself.”

After moving to the United States at the age of 7 years old, Natalia started gaining weight and was very shy, while having difficulty managing her diet that continued for two years. During high school in South Florida, she would avoid wearing a swimsuit and feel anxious when going to the beach – hiding in the bathroom or covering herself with a t-shirt. Natalia reveals how she often did not want to leave her bedroom. By the time Natalia turned 18, she finally had enough and refused to let a perception of her body hold her back from enjoying life. Natalia discovered the joy in social media and taking photos of herself, which helped her view her body in a completely different light, after opening up and sharing her experiences on Instagram to a loving audience.

“I decided to not let the way I look or my insecurities hold me back in life anymore,” says Natalia. “I had missed out on so many good times simply because of my self-perception. I have finally overcome my fears. My goal now is to be an inspiration to other people who have the same issues and be a role model for men and women everywhere while enjoying my new self and outlook on life. Signing with DAS Model Management has been a thrilling turning point in my life and has become a major stepping-stone towards fulfilling my ultimate goal in becoming the best I can possibly be. I hope to change the lives and minds of others throughout the world.”

Natalia plans to use her new career with DAS Model Management as a platform for spreading the belief in personal self-expression, body positivity and individual beauty in every shape and form – particularly through her work as an emerging model while receiving the personal guidance by the best in the business. Natalia’s biggest role model continues to be her Mom, who is most proud of her daughter and looks back on a time when she felt compelled to push Natalia in the right direction.

5 Tips that help you to reduce weight quickly

Gaining few pounds has become a dilemma and you’re looking for some healthy, sustainable way to lose weight? There are plenty of ways to slim yourself down. You have to cut your calories, exercise regularly, resist junk food, stick on water instead of juice or soda, walk 30 minutes a day etc. loosing and maintaining a healthy weight can be tougher or you may find trouble to get motivated. Joshua C. Klapow, Ph.D., a clinical psychologist at the University of Alabama at Birmingham stated:

The key to staying motivated to lose weight is similar to the [amount of] fuel in a car—you don't need the motivation tank to be full to drive, you just need to prevent it from running empty. If you notice that your weight loss motivation is waning, give yourself a break from your diet or exercise plan for one to three days.

• Cut your calories and appetite

It can be very difficult to stick to a low-calorie diet but it is essential to cut your pounds in an effective way to sculpt your best body. Try eating a bit less sauce i.e. ketchup and mayonnaise in your food, avoid sugar-sweetened drinks like soda, coke, and other beverages, avoid adding sugar in your tea or coffee, use a smaller plate, have a half glass of water and walk before dinner, eat more vegetables and chose whole fruits instead of juices. But make sure not to eat fewer than 1,000 calories in a day.

• Walk 30 minutes a day regularly

You don’t need a super sweaty high-intensity workout daily. Just 30 minutes’ walk would not only help you to shed some pounds but also to have a healthy dose of cardio regularly. Moreover, it will also boost metabolism, improve blood circulation, lower LDL-cholesterol, and ward off heart disease. Walking is the best way to maintain a healthy weight, burns belly fat and tone the abdominal region.

• Switch-off the TV at mealtime

The research found those who chew slowly, eat without distraction, and concentrate on the food and eat without any conversation, lose six times as much weight as other slimmers. Paying more attention to your meal would keep you overeating and mindful eating can help you to make healthier choices.

• Sleep

This is surprisingly true that sleep and weight loss are interconnected. Lack of sleep alters the way your brain works. It increases appetite which stimulates hunger, makes you crave fat and carbs. Moreover, poor sleep makes the body’s metabolism work less efficaciously, leaves more unexpended energy to be stored in the body as fat. Research shows that people starved to sleep make bad food decisions. They want more calorie-rich food.

• Drink a lot of water

Drinking water can help you to support your dieting efforts. It raises metabolism in your body and improves your fat burning rate. It will also make you feel full and consume less food at a meal. Drinking some water before a meal is also a good move that will pay off. Substituting all other beverages, coffee, tea, fruit juice etc. for a glass of water can help to burn calories.

Eating the right combination of food and make healthy changes in your lifestyle can help you to drop pounds and even drop them fast. It would be troublesome for some time to stop yourself when you may have a plate of brownies in front of you. If you’re struggling to stick with your weight loss motivation, choose an attainable or realistic goal. Never think that you’ll quickly lose 50 pounds in the next couple of weeks. Find a partner who may also help you out by cheer you on, and work out with will keep you on track. Be patient and give yourself small rewards (must not be food-related) to provide an incentive to keep going.

Author Bio

Michelle Hannan is a nutritionist, and she's on a mission to give you all the information you need to successfully lose weight. She also blogs regularly at https://www.hcgdietinfo.net/

How to Make New Year’s Resolutions that Stick

Every year we begin a new year resolving to do (or quit doing) something and expect to be the game changer in our lives. For some it’s to workout, lose weight, cut out all carbs and sweets. For others, it’s a promise to save more money and get finances on track. Regardless of what you resolve to do, according to Dr. Sanam Hafeez, there is a way to set yourself up for failure or success. The mindset we are in when deciding on a resolution determines it's stickiness. Below Dr. Hafeez, a New York based neuropsychologist affiliated with Columbia University, shares key insights on how to make New Year’s Resolutions that stick.

1. Envision the end result and reverse engineer it.

According to Dr. Hafeez, neural pathways in the brain can be changed through a combination of visualization and aligned action. She encourages people to journal about what it is they want. Write it all out. “How would life improve? What would all the benefits be? Cut pictures out of magazines of what you want and post them to a wall (or if appropriate, the refrigerator). Get very clear on what you think you will feel like once you see results,” she recommends.

2. Get clear on your triggers.

Set yourself up for success by understanding what may potentially get you off track. “Sticky resolutions come with planning. If you want to lose weight then begin with clearing out your fridge and cupboards of junk food. That in itself is an action that will tell your brain that you are serious. Get recipes and write out a new grocery shopping list. Writing plans, micro goals and ideas that serve the greater accomplishment you're reaching for creates “buy in” from your brain, says Hafeez.”

For the people resolving to save more money Dr. Hafeez says to evaluate when and why you spend. If you notice you spend $40 a week on coffee, think of alternatives. “You don’t want to cut yourself off from anything cold-turkey. The brain doesn’t respond well to deprivation. It sends brain chemicals that signal displeasure which is what makes resolutions lose their stickiness. Shift to a possibility or curiosity mindset. Asking yourself, what can I do to save $5 per day invites in inspired thoughts and creative ideas,” explains Hafeez.

3. Pace yourself.

“The reason why resolutions don’t stick is because people set the bar way too high and expect achievement way too fast. Think of every week as a win! Break it down into weekly chunks and train the brain to value quick accomplishments,” she advises. The people who resolve to lose weight and get more exercise won’t stick to it if they don’t celebrate small milestones and try to do too much too soon. Resolve to lose 1 to 3 pounds per week. Do this by cutting out soft drinks or juices and drinking water instead. After 10 weeks you''ll be 20 pounds lighter with great skin just because you did one thing week by week until it became your new normal.

4. Trick your brain by making it fun.

“Our language and self-talk is everything and determines if our resolution will fade or will become something we’re still doing in June,” says Dr. Hafeez. “When someone resolves to change their diet, exercise and lose weight they already envision how difficult it is going to be so they are already dreading it before they started. However, shifting the brain to doing something fun that is in line with the goal gets you more committed," she adds. Create a playlist of great music to work out to. Look up recipes on Pinterest to build your new shopping list. When you do the advance preparation that is more fun, and take small steps towards building the new lifestyle to support your resolution, you’re setting yourself up for a win.

5. Fuel your resolution with greater purpose worth committing to.

If you want to resolve to save more money, it’s is helpful to have a clear purpose for the money you plan to save. Resolving to save more money is vague making it hard to remain on track. Saving more money to take an amazing vacation or to purchase a home or car is something tangible you can stick to. “It’s common for people to commit to doing something when they connect it to a greater purpose beyond them or an experience they want to have. This explains why lifetime smokers can instantly quit when they learn they are pregnant. It’s not about them anymore. We see the man who is 75 pounds overweight lose weight when his daughter gets engaged. Whenever we can connect resolutions to a bigger purpose our minds get on board, and when the mind is all in, resolutions stick,” explains Dr. Hafeez.

About Dr. Hafeez:

Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. 

Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.

Connect with her via twitter @comprehendMind or www.comprehendthemind.com 

Healthful Facts: 5 Ways You Can Take Control of Your Body

People have ignored their health for all sorts of reasons. For example, some simply were just too busy to worry about their health, but that is changing. More and more people understand how important it is to stay on top of their health. Taking control of your health is not too hard though it does require a bit of an investment on your part.

Knowledge

One of the easiest things you can do is learn what is healthy and what is not. You can take better control of your health if you know what is good for you and what might not be. Talk to a health consultant, and make sure you look up information online to further your education.

Take Action

Knowing what is healthy is one thing, but you also have to make sure you motivate yourself to take action by sticking to specific diets or exercise regimes. You could talk to a dietitian and a fitness trainer to help motivate you if you have trouble doing this step on your own. You can also read a few self-help books, which work for some people.

Choose Care

People who wait to the last minute to seek medical attention hardly put any thought into where they will go for help. You need to value choice, and look for a care center that truly cares for you. For example, you may want to look for a personal dentist such as Smile Makers Dental rather than the closest one to your house. Knowing that the dentist provides trustworthy care is one major step in the right direction.

Supportive Team

Some people may be having a hard time letting go of unhealthy habits. This is normal, but you have to make sure that you have a support system. There are support groups for people having all sorts of issues such as overeating or smoking. Admitting to yourself you have a lack of control is important, and it’s yet another step in the right direction.

Peer Pressure

You need make some new friends on this journey of yours that will help focus you and push you. Taking full control of your health is not always easy, so you are going to need friends who care about health as much as you do. Now, those who already have health enthusiast friends may skip this step, but those who do not try to make friends.

There you go, now you know five ways to take control of your health once and for all. Be sure to talk to health care specialists about additional ways you can make this change.

Meghan Belnap / Blogger, Researcher and Freelance Writer

Meghan Belnap is a freelance writer who enjoys spending time with her family. She loves being in the outdoors and exploring new opportunities whenever they arise. Meghan finds happiness in researching new topics that help to expand her horizons. You can often find her buried in a good book or out looking for an adventure. You can connect with her on Facebook right here and Twitter right here.

How to Gain the Self-Discipline You Need to Quit Smoking

Quitting smoking can be a hassle. Some can do it cold turkey while others find it that they lack the self-discipline to be successful. Let’s take a look at some helpful ways to gain the needed self-discipline.

Discipline

For some, discipline isn’t always easy. It takes a lot of work and practice. Whether you are trying to make a goal to stop a bad habit like smoking, or making a positive goal such as eating healthy, self-discipline is not only necessary but it makes it so much easier.

Even globally, self-discipline is the root of success for many. There is no bigger manhole in the road to success than excuses. A stepping stone to gaining discipline is throwing these excuses out the window and tackling the bad habit or goal head on. Some other negative factors that can inhibit self-discipline are blaming others for your actions and justifying passive behavior.

A man by the name of Elbert Hubbard stated that discipline is the ability to do what is needed and where it is needed, whether you like it or not.

Habit Not Discipline

We are all creatures of habit, not discipline. People generally hover over habit instead of discipline. Discipline requires hard work and determination. Yes, these are difficult things to incorporate into your life, especially long-term, but at a steadily pace you can build up step-by-step to the challenge.

To some people, discipline is the root of habit. In order for people to make life decisions that are accountable, they need to stop doing what is easy or fun and start doing things that are most likely harder than or not as interesting. This way, the thing that you want as a goal will be more rewarding and beneficial.

Expose Your Mind to More Positive Thoughts

Your mind is where no one can stop you. If you stop feeding on negative material such as pointless books or unhelpful TV programs, and feed it with positive and inspirational insight, you will be able to accomplish so much more. Whatever is not contributing to your goals is simply wasting your time.

When you are exposed to motivational and inspirational insight, your self-esteem goes up. The more this happens the more you feel better about yourself. All your doubts and self-conflict will fade away. It infuses your mind with confidence. The more confidence you have, the easier it will be to have self-discipline and tackle those bad habits and achieve those positive goals.

Using an Alternative

If you really don’t want to smoke but want to gradually step away from the habit, you could try an alternative. One such alternative is vaping. When you use a vape pen, like those from The Vape Mall, instead of smoking, you still have the sensation of smoking, but it is much healthier for you and can allow you to get away from the bad habit altogether.

If you want to increase your self-discipline to be able to quit smoking, it is vital that you look at just how important this is to you. Do you want a healthier, longer life? How about your family? What will motivate you to do this? Let that inspire your self-discipline.