Success!

Having a hard time making your goals happen?  

Check out this great article from Psychology Today writer Heidi Grant Halvorson!

3 Proven Ways to Change a Bad Habit

Want to change a bad habit? Use the right strategy.

Published on April 4, 2011

Each year, we see January 1st as a time for fresh starts - for tackling our bad habits head on and replacing them with new, healthier ones.  Maybe you want to start exercising regularly, quit smoking, lose a few pounds, or remember to call your mother more often.   Now Spring is here, and many of us are no closer to changing our bad habits than we were three months ago.  But don't give up yet!  No matter what it is you would like to do differently, these simple, scientifically-tested strategies will help you to finally make the real, lasting changes you're looking for.

1.    Get Specific.  Very Specific.

One of the most common mistakes we make when trying to reach a goal is not being specific enough about what we want, and what we we're going to do to make it happen.  We say things like "I want to lose some weight" - but how much exactly do you want to lose?  Studies show that it is much easier to stay motivated when we have a very specific end point in mind, and can know at any moment exactly how far we still have to go.

Next, make sure you think about the specific actions you'll need to take to succeed.  Don't just say "I'll eat less."  Less of what?  And how muchless?   Don't just say "I'll save more money each month."  Decide exactly what will you spend less on to make that happen.  The more detailed you make your plan, the more likely you are to actually stick to it.

2.    Embrace this Fact: It's Going to Be Hard.

People will tell you that it is important to stay positive and be confident in order to reach any goal, and that's perfectly true.  But there's an important difference between believing you will succeed, and believing you will succeed easily.  When you are tackling a difficult challenge, like losing weight or stopping smoking, you will be much better off if you accept the fact that it's not going to be smooth sailing.   

Studies show that people who are realistic about what it will take to succeed naturally plan more, put in more effort, and persist longer in pursuit of their goals.  They expect to have to work hard, so that's exactly what they do.

For example, in one study, women in a weight loss program who believed that it would be hard to resist the temptation of snack foods lost 24 pounds more than women who believed they could easily ignore the allure of doughnuts and potato chips.  Because they accepted that it would be hard, they avoided being anywhere near tempting foods, and were much more successful because of it.

3.    Willpower is Like a Muscle.  Plan What You'll Do When It Gets Tired.

Research shows that your capacity for self-control is very much like the muscles in your body - it can grow stronger with regular exercise.  But just as well-developed biceps sometimes get tired and jelly-like after too much use, coping with the daily stresses of career and family can exhaust your supply of willpower.  When you tax it too much at once, or for too long, the well of self-control strength runs dry.   It is in these moments that the doughnut wins.  

If you've spent all your self-control handling other challenges, you will not have much left at the end of the day for resisting bad habits.  So it's important to think about when you are most likely to feel drained and vulnerable, and make a plan to keep yourself out of harm's way.  Be prepared in advance with an alternate activity or a low-calorie snack, whichever applies.

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Can running actually be good for your knees?

Have you heard about this new study released by The American College of Sports Medicine?  Daily Spark blog writer Jen Mueller summarized some of the info below, and there is also a link to the report!  
From www.dailyspark.com:
The American College of Sports Medicine has released a new report that examines the effects of exercise on the knee joint. Previous research has looked at the impact of physical activity on the knee as a whole, but this is the first study to look at its effect on individual parts of the knee. The research found that exercise affects each part of the knee differently, which might explain why previous studies have produced conflicting results.

The report looked at data from 28 previous studies which involved almost 10,000 participants. These previous studies all looked at the relationship between osteoarthritis of the knee and physical activity. "According to the team’s findings, while exercise was linked to osteophytes, or bony spurs, there were no detrimental changes to joint space, the place where cartilage is housed. There were beneficial effects on cartilage integrity, with evidence of greater volumes and fewer defects." This means that exercise actually helped improve the cartilage in between joints instead of breaking it down.

Osteoarthritis is caused by the breakdown and eventual loss of the cartilage of one or more joints- in this case, the knees. It can cause joint pain, stiffness, swelling and other problems that limit mobility. Interested in learning more about this condition and how exercise can help? Check out our Osteoarthritis Condition Center for more information. 
--Jen Mueller www.dailyspark.com


From IPTC:
Do you get knee pain when you run?  Keep in mind that your form when running will affect how your joint absorbs the shock.  Form can be affected by muscle strength, shoes, and your stride when running.  Be sure you purchase shoes that give your feet support in the places appropriate for your own body.  The way your feet strike will affect how your knees, pelvis, spine, and neck take all the shock of your run. 


It's also important to equally strengthen all the muscles that support your knees.  Pilates is a great complement to running (or any sport!) because we focus on restoring balance to all the muscles.  This keeps the joints in a neutral position so your body doesn't get more wear and tear on one part of the joint than another; keeping the joints in a neutral position will reduce the likelihood of injury and pain!

Quadriceps

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Your quadriceps (on the front of the thigh) are made up of 4 different muscles, all of which give support to your knee.  Especially important are the Vastii muscles on the inside and outside of your thigh.  Many people are much stronger on the outside (or lateral) side of the thigh in the vastus lateralis.  Training the inside muscle (or medial) which is your vastus medialis to fire at the same time as your vastus lateralis will keep your kneecap centered on your knee rather than pulling it to one side or the other.  Taking a moment to stretch these muscles after a workout or to roll them out on a foam roller or tennis ball will keep the muscles more pliable and supple as well.  

Hamstrings

www.beebleblog.com

Your hamstrings (on the back of the thigh) are made up of 3 different muscles, all of which give support to your knee as well.  If your knees push past a straight position into hyperextension, it is beneficial to strengthen the hamstrings so the knee joint will be supported in a neutral position.  It is also beneficial to stretch these muscles after a workout so they are less prone to injury.


Glutes

www.dieselsc.com

Your glute muscles (on your seat) also give a lot of support to your knees.  There are 3 glute muscles:  gluteus maximus, gluteus medius, and gluteus minimus.  The gluteus medius and minimus (these are your abductors) are more towards the outside of your hip, and they help keep your knee from falling in during your gait when walking or running.  They also stabilize through your pelvis which will help absorb shock in your hips and spine.  

Inner Thighs

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Your inner thighs (these are your adductors) also help keep your knee in line with your hip and ankle when balanced with your gluteus medius and minimus (abductors).  These muscles work to prevent your knee from falling out during your stride.  


If you can complement your running with Pilates 2-3 times per week, we think you will feel a big difference in your strength, endurance, and joint health!  Are you a runner?  Has Pilates made a difference in your running?  Please share with us in the comments!  

Spring Cleaning!

Need another idea to beat the winter blues?  Get started on your spring cleaning!  Clearing out your closets, cleaning basements and garages, and trimming up the yards will give you a new lease on life and prepare you for summer!  You might even find some fun things you forgot you had.

www.playgreen.typepad.com

If you need a place to donate items, remember that Tangles Salon (in our building) is still collecting items for the Women's Shelter, and they need anything and everything to help the women in the shelter get  started on a new life (clothes, toiletries, toys for the children, etc.).

Or, have you tried a swap with your friends?  You can set up a night where everyone brings 'stuff' that they no longer use or wear, and, who knows?  You might find some new gems in your friends closet, plus you get to catch up with your friends lives!

If you don't have a lot of things to clean out or get rid of, consider making your home more "green" for Spring!  Have you checked out SLC Green?  http://www.slcgov.com/slcgreen/default.htm  

It will keep you updated on projects the city is working on and how you can get involved, including using solar energy in your home or business, helping clear the winter inversion air, efforts to reduce water bottle waste with the city's new Tapit program, neighborhood clean-up dates, and more! 

You can also check out the redirect green guide here: http://www.redirectguide.com/SaltLakeCity_ParkCity/

For businesses in SLC and Park City that are "Green", and get coupons to use there!  

It warms the heart...

Saw this and had to repost it!  Real interviews from kids about what love is.  Saw this on www.cupidsheartache.com It really did warm my heart...

“When someone loves you, the way they say your name is different. You just know that your name is safe in their mouth.” - Billy, age 4

“Love is when a girl puts on perfume and a boy puts on shaving cologne and they go out and smell each other.” - Karl, age 5

“Love is when you go out to eat and give somebody most of your French fries without making them give you any of theirs.” - Chrissy, age 6 

“Love is what makes you smile when you’re tired.” - Terri, age 4

“Love is when my mommy makes coffee for my daddy and she takes a sip before giving it to him, to make sure the taste is OK.” - Danny, age 7

“Love is when you kiss all the time. Then when you get tired of kissing, you still want to be together and you talk more. My Mommy and Daddy are like that. They look gross when they kiss.” - Emily, age 8

“Love is what’s in the room with you at Christmas if you stop opening presents and listen.” - Bobby, age 7

“If you want to learn to love better, you should start with a friend who you hate,” - Nikka, age 6

“Love is when you tell a guy you like his shirt, then he wears it everyday.” - Noelle, age 7

“Love is like a little old woman and a little old man who are still friends even after they know each other so well.” - Tommy, age 6

“During my piano recital, I was on a stage and I was scared. I looked at all the people watching me and saw my daddy waving and smiling. He was the only one doing that. I wasn’t scared anymore.” - Cindy, age 8

“My mommy loves me more than anybody. You don’t see anyone else kissing me to sleep at night.” - Clare, age 6

“Love is when Mommy gives Daddy the best piece of chicken.” - Elaine, age 5

“Love is when Mommy sees Daddy smelly and sweaty and still says he is handsomer than Brad Pitt.” - Chris, age 7 

“Love is when your puppy licks your face even after you left him alone all day.” - Mary Ann, age 4

“I know my older sister loves me because she gives me all her old clothes and has to go out and buy new ones.” - Lauren, age 4

“When my grandmother got arthritis, she couldn’t bend over and paint her toenails anymore. So my grandfather does it for her all the time, even when his hands got arthritis too. That’s love.” - Rebecca, age 8

“When you love somebody, your eyelashes go up and down and little stars come out of you.” - Karen, age 7

“You really shouldn’t say ‘I love you’ unless you mean it. But if you mean it, you should say it a lot. People forget.” - Jessica, age 8

It's a Rainy Day

Whenever it's raining hard enough to keep me inside, this song from Sesame Street pops right into my head--does anyone else remember it?




If you are stuck inside today here is a fun recipe I found to make bread that looks like a panda bear!

http://perfectpandas.com/2008/01/08/panda-bread/



While you're baking, you can listen to some new music AND help protect the environment by purchasing music through this new program from Patagonia:

Buy a Song, Protect the Environment Patagonia has teamed up with a group of musicians to create Patagonia Music. Artists donate exclusive versions of songs—Patagonia says you won't find these songs anywhere else—to the Patagonia Music Collective. When a listener purchases one of the songs on iTunes, a portion of the sales goes to an environmental group. Some of the musicians so far are Ziggy Marley, Phillip Glass, Pearl Jam, Maroon 5, and Brett Dennen. You can preview some of the tracks in thePatagonia music player. --Joe Spring, The Outside Blog (http://outside-blog.away.com/blog/2011/03/buy-a-song-protect-the-environment.html) How do YOU beat the blues on a rainy day?  I'd love to hear your suggestions since the most tempting thing is to curl up in front of the TV and do nothing!

Are you spreading yourself too thin?

GUILTY!  I love how this article from Women's Health Magazine calls women out for "competing" for who is the most stressed out!  It explains how that "stressed out" feeling actually becomes ADDICTIVE to the point that when we don't feel it we start to feel guilty, lazy, unproductive, and "less-than" we should be.  Women are equipped to handle some ridiculously stressful situations--but are we piling on the stress unnecessarily?  Do a self-test--Do you feel guilty if you aren't in pain after a workout?  If you get a full-night's sleep?  If you sit down long enough to catch your breath?  The first BASIC principle of STOTT Pilates is BREATHING.  Try it today!  ;)

Do You Stress Yourself Out?

More and more women are overworked, overwhelmed, and overwrought. The bigger problem: They're proud of it! Learn how to break an unhealthy, addicted-to-high-anxiety lifestyle

MAURA RHODES

When you think about it, stress is a mysterious thing: You can't see it or touch it, but you definitely know it's there. And its enigmatic nature just might be preventing us from fully realizing the damage stress can do—to our minds, bodies, and spirits.

According to the American Psychological Association, more than half of all women say they're "highly stressed," an increase of 25 percent from just four years ago. But very few do anything to chill out. In fact, many seem to be saying "bring it on!" because somewhere along the line being stretched to the limit turned into a badge of honor.

That's how it was for Meredith Bodgas, 28, of Forest Hills, New York. Before switching to a lower-key Web job, Bodgas worked until 9 p.m. most nights. "I figured anyone who left before 7 p.m. simply wasn't as valuable," she says. She subscribed to the same misguided belief adopted by so many modern women: Stress is synonymous with success—and if you're not totally fried, you may not be doing enough. "I loved it when people would ask me 'How do you do it?' " admits Bodgas, "even though I suspect what some of them really meant was 'Why do you do it?' "

Stress Appeal
Turns out, high anxiety may be, well, an actual high.

"Some people think they need to be stressed all the time in order to really feel alive," says Patt Lind-Kyle, author of Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence. They become hooked on the rush they get from stress, which stimulates hormones such as adrenaline, dehydroepiandrosterone (DHEA), and especially cortisol. The tension can become addictive—and as with most addictions, it can usher in an unhealthy craving.

The ready willingness to put out a welcome mat for stress also stems from myriad social and cultural pressures. While you'd think the feminist movement would have moved women way past this by now, "many still feel driven to prove they can be just as successful as their male counterparts," says stress researcher KaMala Thomas, Ph.D., an assistant professor of psychology at Pitzer College in California.

"In fact, studies show that women expect to juggle multiple roles from an early age. The result is that they end up thriving on stress and feeling guilty if they're not multitasking. They get used to the adrenaline rush and eventually interpret stress as a drive to be productive rather than a potential source of long-term health problems."

Compounding this is the possibility that women embrace stress because, somewhere along the way, they came to believe that the more frazzled they are, the better person they are. "Many young women think if they're not working every second of every day, they're lazy," says Steve Orma, Psy.D., a clinical psychologist in San Francisco.

"They are ashamed of taking breaks and feel they're not a 'good' enough person if they aren't pushing themselves to the absolute limit. It has become a moral issue."

Plus, a lot of women are willing to forgo sleep and sanity for an implied payoff. In Bodgas's case, she figured the more hours she clocked—and the higher her stress meter continued to soar—the greater her reward would be. "I felt as if I were one of those pledging frat guys who tells himself that the fraternity must be amazing if he has to go through so much horrible stuff to get in," she says.