BrainHQ Crushes Competition in First Review of Science Behind Brain Apps

SAN FRANCISCO, Jan. 31, 2017 (GLOBE NEWSWIRE) -- The first systematic review of study evidence that commercially-available, brain-training programs might help with healthy aging just published in Neuropsychological Review. The reviewers found that BrainHQ from Posit Science had by far the most and the highest quality studies.

The authors of this first systematic review conclude "current evidence supports that at least some commercially available computerized brain training products can assist in promoting healthy brain aging."

The reviewers surveyed the brain training market and the academic literature to categorize the quantity and quality of peer-reviewed studies showing effects of brain training in healthy aging.

They looked at 18 commercially-available, brain-training programs, and found that 11 had no clinical trials or empirical evidence for review.

The reviewers found seven companies had studies that were relevant, and met the review criteria of being peer-reviewed clinical trials of computerized exercises with formal cognitive outcome measures for healthy adults aged 50 and older. This methodology resulted in 26 studies for review.

Of those 26 studies, 10 were trials of Posit Science exercises.  Eight of those 10 studies were judged to be of the highest quality. Posit Science far outpaced its nearest competitor, which had three studies of which only one was considered high quality.

The reviewers wrote: "Multiple peer-reviewed articles evaluating Posit Science programs have fulfilled the gold standard for clinical trials."

Of the seven companies that the reviewers found had any relevant evidence from trials, Lumosity was found to anchor the lower-end, with what the reviewers described as one randomized controlled trial of "moderate quality."

The reviewers noted that until five years ago there were relatively few studies of brain-training programs. Even now, the lack of a systematic review has left "clinicians with inadequate information from which to base recommendations for their patients at risk of cognitive decline."

However, with this review the authors conclude that the evidence behind a majority of the programs evaluated supports "the notion that the human brain is plastic in later life, and can benefit from specifically designed brain training programs."

"There’s been a lot of conflicting reports on whether or not brain training works," said Dr. Ralph Martins, who led the review team.  "This systematic review shows that some brain training has lots of evidence of efficacy, which may surprise some health professionals. Personally, I was more surprised by the amount of brain training on the market with no evidence at all."

"This review performs an overdue public service by differentiating between what has been shown to work and what has little or no evidence," said Dr. Henry Mahncke, CEO of Posit Science, which makes BrainHQ. "It`s a strong response to those who have said that the evidence for brain training is `mixed` - what`s mixed is the scientific quality of different brain training programs, some of which have strong evidence for efficacy and some of which have none."

"This review marks a first step of treating brain training programs like we treat new pharmaceuticals - carefully evaluating which ones work, and then putting those to work to help people," Dr. Mahncke concluded.

7 Little Self Care Tips for Lazy People to Start Today

Before outlining our seven tips to start today, it is important to mention some key points about human psychology and the difference between goals and processes. Many believe that people are creatures of habit and conditioning, and not just at the mercy of their genes. The significance of this is that routines and procedures can be put into place which become habit over time and then further evolve into an everyday part of your lifestyle. With this in mind there are a number of tips and strategies which can be used in order to get more efficient and steadily progress. By performing habits everyday you can build up momentum such that it is eventually just something you do everyday, as opposed to a "task" which has to be completed

The importance of goal setting is mentioned in practically every single self-improvement manual ever written. Put simply if there are no goals then there will be nothing to work towards. Having a goal gives motivation, the anti-thesis to boredom, which gets you out of bed in the morning. One of the main purposes of life is to achieve goals. Lazy people cannot be lazy if they have goals, as goals are what sets lazy people apart from active, motivated people. Write down your goals and all you want to achieve. Sign it with your name. And stick it onto the wall. This means that your goals are now tangible, and you have committed to achieving them.

A process is something that you will do everyday. A lesser known tip is that in order to reach goals you have to set processes. A goal might be to write a Novel. A process might be to write your novel everyday, or to write 1000 words every day. You cannot fail to achieve a goal if you commit to doing processes everyday, as ultimately your goals will be achieved.

7 Little Self Care Tips for Lazy People to Start Today

The following are Seven self care tips for Lazy people. Some might seem obvious at first, however it is important to bear in mind that not everybody has the same levels of motivation or enthusiasm, and everyone is different. Make use of goals, processes and signatures to put the following tips into action and to integrate them as part of a healthy lifestyle.

Tip One – Exercise

Obviously you need your body in top physical condition. Use the goal/process/signature protocol mentioned above to exercise 3-4 times a week minimum. If you are sitting in front of a desk for 8+ hours a day looking at a computer monitor, then stretching is of the utmost importance, as well as fresh air. Exercise outside is best  as nothing can trump fresh air, which will also help you sleep. There are several hit and tips on GGP about how to motivate yourself to work out for extended periods of time.

Tip Two – Unplug

In order to engage in maximum productivity it is best to know how the mind works. Study after study has proven that best results are achieved by 40-50 minutes of focused attention, followed by 10-15 minutes of focused relaxation. Thus even if you feel you could work for longer than 50 minutes it is best to stop for a few minutes, take a few deep breaths, relax completely and utterly and resume work after your relaxation period. Most people actually take their work with them on their break, as their work related thoughts keep replaying in their minds. This is counterproductive. Time off is essential for mental maintenance.

Tip Three – Establish a Healthy Morning Routine

A good breakfast will set you up for the day in terms of what you eat. But a good routine will set you up for the day in all ways. Establish a morning routine which incorporates a period of meditation, eating a healthy breakfast, looking at the goals you need to achieve and saying positive affirmations. This will put you into a positive mind frame for the day instead of just rushing out the door in the mornings in order to beat traffic and make it into work on time.

Tip Four – Skin Care

Skin Care is perhaps the most overlooked area of physical health. The skin is the largest organ in the body. However, little attention is paid to skin care. There are ample opportunities to absorb much needed nutrients through the skin. The shower is completely under utilized and is a prime opportunity to allow vital minerals to soak into your skin. The shower is the ultimate form of skin care. Get an organic, high quality body lotion and just allow it to soak in. Your skin is “eating” the lotion in the same way that the mouth “eats” food. It is also very important to be aware of what types of skin products your skin care regime includes – makeup, sunscreen and hand lotions often contain harmful chemicals. Organic is best.

Tip Five – Eat healthily

This means an increase of fruits and vegetables, and a decrease in animals and animal products. It does not have to be a big deal, you can just give up sugar, alcohol and processed foods at a moment's notice. Simply stop eating them now and put focus towards eating healthy. 21 days is the time it takes to establish a habit. Thus if you can manage to eat a certain food for this time period it will no longer be a strain, it will be incorporated as part of your lifestyle.

Tip Six – Drink Clean Water

Aside from skin care this is perhaps the most overlooked area of physical well being. The advice to drink lots of water is well known. What is perhaps lesser known is that the quality of water indicates if you should be drinking it in the first place. A water meter can be purchased on Amazon for $10. The difference between drinking water with 0 Parts Per Million(PPM) and 200 PPM is quite literally the difference between drinking water that is pure and water that is poisonous. Most bottled water has PPM in the range of 200+. Test your shower water as well as the skin is efficient at absorbing water.

Tip Seven - Destress

Stress is touted often as the main cause of disease and mental illness. There is never any reason to stress. Even if it's a self help tip such as to drink clean water, do not stress if you cannot put the tip in practice right now. Do what you can when you can and don't stress about the rest.

Above are 7 tips which can be put into practice today. Right now. Set out goals immediately and identify what you want and how to achieve it. It is ultimately the only way to conquer laziness and boredom and to achieve your desires.

Organ donation in Ontario increased by 30% in 2016

Trillium Gift of Life Network is proud to announce a third consecutive record year for organ and tissue donation and transplantation in Ontario. In 2016, deceased organ donation increased by 30 per cent, leading to more lives saved.

SOURCE Trillium Gift of Life Network

Riding the Waves of the Silver Tsunami

On average, 10,000 Americans turn 65 every single day.[1] This means more people retiring, collecting Social Security retirement benefits and withdrawing funds from their investments accounts, like IRAs and 401ks. This mass shift in the workforce comes with both benefits and drawbacks for the economy.

First, the bad news.

• Higher Taxes

With more than $58 million per month being paid out in Social Security retirement benefits,[2]  people from government to employers are trying to figure out how to strengthen Social Security. Higher taxes[3] is one way to bolster Social Security’s funding as boomers draw down what’s available now.

• Expensive Insurance

Another potential economic pitfall is the uptick in Medicare usage, which means health insurance could get very costly.

• Economic Drain

Finally, for those boomers who didn’t save enough money while working, more elderly people will depend on their families and government programs for support. For women, this could be a bigger concern as they outlive men.

So women must consider this when planning for retirement. Unfortunately, a recent study suggests single women today are not saving what they should. A 2016 study by the Employee Benefits Research Institute and Greenwald and Associates reports that 40 percent of single women have saved less than $1,000.[4]

But, there is a silver lining to this retirement boom cloud.

• Business Boom

There will be a huge chest of trillions that will change hands, some have dubbed it the “silver tsunami.” As retiring business owners turn over privately held companies – a new generation will be at the reigns.  For many employees, this means a chance to buy the business and even strengthen local communities and stimulate those economies.

• More Money Being Spent

Another benefit of having such a substantial swath of the population in retirement is more time for people to spend money. This could be a great stimulator for the economy and, in turn, the stock market.

From Uncle Sam’s point of view, more people dipping into their 401ks means more tax dollars in the federal coffers.

The bottom line is that however this boom in retirement affects the economy, the same principle remains: it’s our responsibility to save for our retirement. Social Security is just one piece of the income puzzle after you retire. Savings and smart investments are essential in creating a secure and comfortable lifestyle for yourself.

To get Money Confident, pre-order your copy of my latest book http://crystaloculee.com/money-confidence-subscribe

Do You Need A Therapist? These 5 Signs Point to Yes

www.comprehendthemind.com

You lose a loved one, a job, a relationship, a pet or get into an accident, have an injury, gain weight, have a baby, return from war or experience something else that just rattles you to your core. You know something isn’t right, you feel a bit off, but continue living your life thinking you’ll get over it. We all have been there and often with time we do get over it, sort of. These life scars helps us to grow and while that is great in theory, the pain that comes with growth can take a toll on us. Our mental health is directly connected to our physical health. When we see illness we know it’s a clue our mental outlook is out of whack. Do you need a therapist?  How can you tell? Dr. Sanam Hafeez, 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 offers 5 signs that you could benefit from therapy.

1. Risky behavior to self-soothe.You might medicate with sex, drugs or alcohol or other risky behaviors. Anytime you are escaping a problem with alcohol or drugs that's a red flag that your coping mechanisms are off. You’re desperate for an escape and sex, drugs and alcohol seems to be a fast fix. A therapist can help you by providing tools to help you cope and pivot to more positive hopeful, better feeling self soothing thoughts.
2. You're sleeping too much or not at all.People who are grieving or sink into a depression either can't get out of bed or seek to pack their days with distractions and work. These are the people who start cleaning out their closets and scrubbing bathrooms at 3am. Again how we cope is what we should pay attention to. A therapist can help you understand the thoughts that keep you awake and make sense of them. They can help you to understand how you choose to soothe yourself and offer healthier ways of coping.
3. Your mental self-talk is terrible and you lose time in rumination. When our mind wanders and it's to disparaging, self-loathing mental noise it's damaging and self sabotaging. You can drift off while at a red light and realize you would have stayed there for 20 minutes if someone didn’t beep at you. Negative self-talk can manifest itself in serious illness if not addressed. When you find yourself in your own head too much and blocks of time go by wrapped up in thought, it's time to consider therapy. A therapist can listen to how you typically talk to yourself about yourself or your perception of a specific problem and offer tools to end that cycle of self-defeating mental focus.
4. You have physical manifestations that tie to grief, depression, anxiety, worry etc.When you physically feel ill or may be sweaty, faint, jittery, when a certain situation or topic comes up that's a sign you should talk to a therapist. A therapist can screen you to see if you perhaps need medication temporarily to address a chemical imbalance that is resulting in physical reactions and sensations. It's important to share these physical occurrences with the therapist. A good therapist will ask pointed questions as part of an on-boarding process.
5. You're neglecting responsibilities and people.When you're caught up in your own hard time you may forget to let the cat inside, participate on an important conference call, or pick the kids up at a different location. You are unable to focus and seem forgetful. This wandering mind that could put you and those close to you in danger. A therapist can help you to redirect your focus and attention when your mind wanders down a rabbit hole of limiting beliefs.

Whay do so many people feel embarrassed to admit they might need a therapist?

Dr. Hafeez explains that we live in a culture that stigmatizes the need for therapy and self care. It's presumed as weak or crazy. Seeking therapy, in actuality, is a self-loving, self-caring action to take. “If you cut yourself with a knife while cooking and needed to get stitches no one would criticize you for dropping everything to get to the emergency room. If you went through a loss or some other event that triggered negative thoughts and a depressive spell, people want you to just get over it and get on with life. They can't see any blood or pain, so to them it's all in your head and can be easily sorted out,” she explains.

Is therapy more common than most of us imagine? 

According to Dr. Hafeez, we see more and more people interested in self-improvement and true desire for feeling good. People don’t tolerate feeling badly for long. Just look at social media, people are posting positive quotes, life hack websites and articles like these intended to make people better themselves.

“As the world appears to get more out of control more people choose to go inward and listen to their inner guidance. Some people are so disconnected with their true inner beings that they need the help of a therapist to assist them with reconnecting.” She adds that not everyone who sees a therapist needs to be put on antidepressants, which many people are apprehensive about. “Many people just need new perspectives and coping mechanisms to help them shift into a healthier mindset. A good psychologist or psychiatrist must do their due diligence in thorough interviewing and assessment so that proper treatment in therapy and even medication can be properly tailored."

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

New CCSA Report Reveals Canadian Youth Perceptions on Marijuana

The Canadian Centre on Substance Abuse (CCSA) today released Canadian Youth Perceptions on Cannabis, a new study that offers a detailed look at the youth perspective on marijuana.

Against the backdrop of changes to the legal framework for marijuana, Canadian rates for marijuana use by young people remain among the highest in the world. To contribute to a better understanding of the issue, CCSA held focus groups with Canadians between the ages of 14 and 19.

Building on our 2013 report on the same subject, we developed Canadian Youth Perceptions on Cannabis to gain a more intimate understanding of the kinds of conversations that are taking place about marijuana every day in schools, at home and in the community. Youth views on marijuana, where they get their information and how they understand that information were all key questions that drove the research and laid the foundation for the key findings of this report.

The primary purpose for gathering these insights is to inform education, health promotion and prevention initiatives. Combining CCSA's previous research on youth perceptions and the current study, we are providing a clearer picture of what Canadian young people think about marijuana, what common misconceptions they hold, where there are gaps in the evidence and how best to move forward with prevention and education efforts, especially in light of anticipated changes to marijuana legislation.

Among the key findings from Canadian Youth Perceptions on Cannabis is that young people think marijuana is neither addictive nor harmful, and that it affects individuals differently. Some youth "self-prescribe" marijuana for stress and mental health management, such as for anxiety, post-traumatic stress disorder or depression, as well as for relaxation purposes. And, while they have a preference for messaging about marijuana that is based on the evidence, the Internet, media, enforcement practices and government's intention to legalize it are important influences on the views of young people about marijuana.

Other key findings of the study include:

• Participants identified peers, family, the availability of marijuana and the belief that marijuana is acceptable as influencing their decision to use it.
• Some participants were also influenced by their beliefs in the medical, physical and mental health benefits of marijuana.
• Participants thought that the effects of marijuana are based on the person and his or her attitudes, rather than the drug itself, a rationale that provides youth an opportunity to selectively decide when it is safe or harmful to use marijuana.
• Most youth felt that long-term, frequent marijuana users were subject to negative health effects, whereas recreational users were not.
• Many young people believe marijuana is less impairing than alcohol when it comes to driving, but recognize that using it before driving can slow reaction time and affect other skills needed to safely operate a vehicle.
• Although many youth want facts about marijuana, the study found that they have difficulty navigating through conflicting messages, resulting in confusion, false beliefs and the likelihood that youth will rely on friends, drug dealers or personal experiences to form their opinions.

Next Steps

Canadian Youth Perceptions on Cannabis illustrates the complexity around the issue of youth marijuana use and confirms the importance of providing evidence-informed messaging to young people about the science around the effects of the substance.

By integrating findings from this report into future education and prevention efforts, those who work in health promotion and with youth can better address the misconceptions of young people while also promoting a dialogue that can lead to a greater understanding of why youth start using the drug. The study reveals that clear messaging about the legality of marijuana, the role of police, the health risks and risks related to marijuana-impaired driving, and the definition of marijuana impairment might help to increase awareness of its overall harms. A desire for low-risk cannabis use guidelines — a harm reduction approach — was also suggested by youth.

Quotes

"Over the years, CCSA has produced research reports and policy briefs, and mobilized knowledge about marijuana aimed at increasing awareness of the evidence on this topic and informing policy and practice. To that end, we hope that the findings from our second Canadian Youth Perceptions on Cannabis report will help support the federal and provincial governments' work in establishing a framework for legalization, with a particular focus on keeping the substance out of the hands of youth and establishing public education efforts that reflect what we know from the evidence."

Rita Notarandrea, CEO, Canadian Centre on Substance Abuse

"It is essential that we have a balanced, evidence-informed picture of youths' perceptions of cannabis in order to move forward in providing a comprehensive body of evidence to parents and others who support youth and, of course, youth themselves. This report addresses that need."

Joanne Brown, Executive Director, Parent Action on Drugs

"This study connects us to the latest evidence which, in turn, helps us inform our own communication with youth and youth-centred organizations and schools in communities across Canada. This is particularly important at a time when we are preparing for legalized marijuana, with an expressed purpose in keeping the substance out of the hands of youth. We need more of this on the ground research for the future."

Mario Harel, President, Canadian Association of Chiefs of Police

"Legalization and regulation is an important, positive step towards a public health approach to cannabis and we know there is a higher proportion of cannabis users among youth aged 15–25 in Canada than in other developed countries. This report by CCSA sheds light on youth perceptions and provides some of the much-needed information for the public health community to craft evidence-informed health promotion messages and educational materials."

Ian Culbert, Executive Director, Canadian Public Health Association

CCSA was created by Parliament to provide national leadership to address substance use in Canada. A trusted council, we provide national guidance to decision makers by harnessing the power of research, curating knowledge and bringing together diverse perspectives.

CCSA activities and products are made possible through a financial contribution from Health Canada. The views of CCSA do not necessarily represent the views of the Government of Canada.

SOURCE Canadian Centre on Substance Abuse

Wonder Water: 6 Unexpected Infused Water Ideas for Gorgeous Skin

While most dermatologists and doctors preach the benefits of drinking more water, water gets boring. Perhaps you’ve done just about everything to make your plain glass of water more enjoyable. If you’re running out of ideas and are tempted to reach for a caffeinated beverage you’re not alone. We talked to the experts who gave us six fresh infused water recipes that’ll pack a punch of flavor and add health and beauty benefits to your H2O! If you’re new to infused water it’s easy. Chop up the ingredients, let them sit over night in your water pitcher and sip your way to healthy hydration inside and out.

1. Mango Ginger

This combo might seem weird, but adding the health benefits of ginger and the antioxidant power of mangoes is a surprisingly tasty mix! “Mangoes contain so many vitamins that help boost your immune system. It has antioxidants that maintain youthful glowing skin and aid in the production of blood cells,” says Dr. Christopher Calapai D.O. an anti-aging expert and long-time health advisor to the New York Rangers hockey team.  “Ginger is also helpful in fighting infection, has been linked to lower cholesterol levels, may reduce muscle aches, and helps digestion,” adds Dr. Calapai. 

2. Grapefruit Rosemary

Recently rosemary was found to be the main ingredient eaten by residents of an Italian village with one of the highest populations of people who live past 100! “Rosemary improves circulation and sends more blood to the brain which is linked to greater concentration and potentially reduces risk of Alzheimer’s,” says Dr. Calapai. Grapefruit is not only delicious but it’s a natural fat burner, boosts metabolism and cleanses your liver.

3. Melon Mix

Cut up watermelon, honeydew and cantaloupe chunks and throw into your water over night. “This melon variety tastes great and is amazing for your skin,” says Dr. Kally Papantoniou board certified dermatologist and clinical instructor at Mt. Sinai Hospital in New York. “Melons are immensely hydrating, meaning more hydration per cup of water. They are also chock-full of antioxidants that keep skin clear plus they contain vitamins that promote collagen production which helps skin cell turnover.”

4. Citrus Mint Pick your favorite citrus fruits, cut up into slices and add some crushed mint.  “Adding mint to your water is not only extra refreshing but also improves digestive health and can speed up your metabolism,” says Dr. Calapai. “Mint actually contains salicylic acid, a potent acne fighter,” says Dr. Papantoniou. “It’s also well known for it’s anti-inflammatory properties which work to calm irritation both on your skin or internally,” she adds.
5. Cucumber Lavender

“The reason so many spas use cucumber based treatments is because it contains many skin friendly minerals like magnesium, potassium and silicon,” says Dr. Papantoniou. “This mix is especially healthy,” says Dr. Calapai “Cucumbers are powerful detoxifiers, flushing out any waste in your system. Adding crushed lavender to the mix not only adds a beautiful aroma but can also help digestion as lavender contains polyphenols that reduce bad bacteria in your gut, making your system run smoother,” he explains.

6. Pineapple Coconut Water
This one is almost cheating… almost. Get your favorite store bought raw coconut water and refrigerate over night with large chunks of pineapple. The coconut-pineapple flavor combo is delicious and reminiscent of a piña colada without all the sugar and calories. Although this is not pure H2O, coconut water contains electrolytes which plain water does not, which rehydrate you in record time. “Pineapple is yet another fruit that aids in collagen production,” says Papantoniou “This is not just great for beautiful skin, collagen also has a major role in bone health and tissue repair.”

Clearly there are benefits to keeping hydrated. Water does not have to be boring, it can be delicious. Drink up!

Dr. Christopher Calapai D.O.

Anti-Aging Physician and "The Stem Cell Guru"

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, anti-aging medicine and chelation therapy. Proclaimed as the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S.

His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's.

Dr. Calapai started his practice in New York City in 1986 and for over 25 years he has hosted nationally syndicated radio shows, including his two weekly call-in shows on WABC 770-AM, where he offers health and medical advice. He has a show on Saturday morning 8-9am and Sunday evening from 6-7pm. He has consulted with numerous high-profile individuals including Mike Tyson, Chris Noth, Mickey Rourke, Steven Seagal, and Fox series Gotham's, Donal Logue and worked as a medical consultant for the New York Rangers hockey team as well as various modeling agencies.

Dr. Calapai received his medical degree from New York College of Osteopathic Medicine and he consults in Manhattan with practices on Long Island, in East Meadow and Plainview. He has appeared on News12 and in the pages of 25A Magazine and Social Life Magazine.

He is the author of E-books Heavy Metals and Chronic Disease, Reverse Diabetes Forever! Seven Steps to Healthy Blood Sugar, Top Ten Supplements You Can't Live Without, and Glorious Glutathione. Learn more about Dr. Calapai on his website, www.drcal.net.

Top 5 reasons your fitness program can fail

Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.

1. You have not set any goals
2. You are in the wrong training environment
3. You don’t have a support system
4. Not allowing for ‘fun’ time
5. You Don’t have a training schedule

1. You have not set any goals

In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain  time frame to make sure you stay on track it should be written down.

2. You are in the wrong training environment

Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.

3. You dont have a support system

If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!

4.Not allowing for ‘fun’ time

Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym.

5. You Don’t have a training schedule

Pick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Team Trex Training is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to.


There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!

SOURCE Scotiabank Calgary Marathon

What’s Not So Sweet About Sugar? - Guest Blog

By now you’ve probably heard that sugar isn’t good for you, but do you know exactly what that means? Many people don’t understand why exactly sugar is detrimental to their health, and they’re not sure how to limit the amount of sugar they consume.

If you want to learn more about sugar’s effect on your brain and body, read on for more information about its harmful effects and tips to avoid it.

Obesity

Scientists have been telling people for some time that obesity rates are rising in both children and adults, and much of this rise can be attributed to excess sugar in the American diet. Whether it’s soft drinks, pizza, or fast food meals, sugar is added to almost every processed food that people eat. Constant sugar consumption leads to a higher calorie intake, which leads to weight gain.

Even worse, sugar has no nutritional value. There are no vitamins or minerals in sugar and no essential nutrients that contribute to your daily diet. Since you should only eat a limited number of calories each day, making sure all your calories are nutritionally dense and worthwhile is a crucial aspect of a healthy weight.

Addiction

If it were easy to give up sugar, everyone would do it, but it’s not easy, and for some people, sugar is just as addictive as alcohol or drugs. In fact, for people with addiction issues, lessening their sugar intake isn’t enough. Just like an alcoholic or drug addict, they need to abstain from sugar entirely or risk being pulled back into addiction.

Even if you aren’t addicted to sugar yet, you should definitely be concerned about its addictive properties. Avoid it like you avoid cigarettes or other harmful drugs.

Disease

Excess sugar in the diet can lead to Type II diabetes, and it can also be responsible for many other conditions, including:

• High blood pressure
• Fatty liver disease
• Metabolic disorder
• Insulin resistance

Don’t forget that sugar also causes tooth decay, which can lead to painful and expensive dental procedures. If you need a little extra encouragement, do an internet search for tooth decay or fatty liver to get a sense of what excess sugar can lead to.

Read Labels

Sugar is hidden everywhere. Without reading the label or requesting nutritional information, you might not know that there’s sugar in many of the products you eat every day including:

• Jarred tomato sauce
• Canned soup
• Fat free salad dressing
• Barbecue sauce
• Multi grain crackers
• Fast food French fries

Educate yourself, so you know all the ingredients in what you’re consuming. Once you know exactly what you’re eating, you’ve taken the first step on your journey to make healthy decisions.

Substituting Fruit

If you have a sweet tooth, try substituting fresh fruit (not dried fruit) for other sugary treats. While fruits may contain sugar, it’s a different type of sugar. More importantly, fruits are nutritionally valuable, unlike simple sugar, and contain many vitamins and minerals. The fruit fiber helps to moderate how the body responds to sugar and blood sugar isn’t spiked so quickly or so high when fruit sugar is introduced with fruit pulp and fiber.

Be aware that fruit juice isn’t the same as whole fruit. While it does have vitamins, it lacks the fiber of whole fruit and often has added sugars as well.

Talk to Someone

Because sugar is in so many foods and has such a strong pull on many people, it might be helpful for you to talk to someone. Whether it’s a psychologist, nutritionist, or life coach, talking to an expert can help you understand the addictive properties of sugar and why it’s so important to cut it out of your life.

Taking a holistic approach to controlling sugar and improving your diet makes sense if you consider that this is a life change to improve your health, not just a temporary diet fix.

Curbing Cravings

Evidence has shown that some natural supplements curb sugar cravings. If you’re not having luck cutting sugar out of your diet on your own because of your intense cravings, try nutritional supplements. Check with your doctor and ask if the following might help you control your sugar cravings:

• L-glutamine
• Magnesium
• Chromium

Eating Better

Now that you have some information regarding the harmful effects of sugar, go ahead and research the ways in which you can live a healthier, less sugary life.

Author Bio:

Carl Turner is a freelance writer and a health enthusiast from Los Angeles, California. With his expertise in health and medicine, he enjoys helping his clients reach their optimal health. When he is not busy with work, he publishes informative articles on news and media outlets around the world.

Image 1: https://cdn.pixabay.com/photo/2014/11/28/09/08/lump-sugar-548647_960_720.jpg

Image 2: https://c1.staticflickr.com/9/8724/17098092451_0ecb4d2479_b.jpg