Can a DNA test help you lose weight and live a healthier life?

DNA string

Our DNA is the main carrier of our hereditary information, it makes us unique. The more we know about it, the better we can respond to the possibilities (and impossibilities) of our body. You can now also specifically train and eat based on your personal DNA. But how does that work?

Can a DNA test help you lose weight and live a healthier life?

Everyone is different, we know that. It is therefore not surprising that some people lose weight very easily, and others strictly follow a diet without result. It is especially difficult to find a diet that suits you and have results. Perhaps the key is in your DNA. At least, that is what some companies want you to believe. With DNA dietary tests you would know exactly how to lose weight and get a tailor-made diet. Does that really work?

The link between your genes and nutrition is certainly discovering scientists more and more. The Inuit from Greenland, for example, have certain genes that enable them to better handle their traditional diet. Another study shows that many of us have a gene called FTO that gives you more chance of obesity. Fortunately, the same study shows that diet and exercise can significantly reduce the effect of the gene. These are just a few examples, but the link between genes and nutrition is there.

WHAT ARE GENES?

According to the report of one of the test results,

“A gene is a segment of the DNA (short for deoxyribonucleic acid) molecule that contains the instructions for how, when and where your body makes each of the many thousands of proteins required for life.

“Each gene is comprised of thousands of combinations of four letters that make up your genetic code: A, T, C, and G.”

Those letters can be seen in the DNA report. The different variations can indicate a weakness to dietary issues or sporting potential.

Thanks to new developments, the way that we can access DNA testing has changed significantly, because now you can easily order a test online.

Gene test tubes

HOW IS GENE TESTING CARRIED OUT?

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Meditate to lose weight, 5 minutes a day!


Meditate to lose weight, 5 minutes a day!

Meditation. It calms your brain, makes you (10%) happier and helps you work and live better meditation for everyone, without hippie kind of circumstance and with all beneficial effects, in at least 5 minutes per day.

A considerable percentage (10%), for such a simple action that anyone can execute without expenses, resources or complicated situations. Yes you too, because meditation is just for people who are on the ground with both feet, in the middle of a busy life. Meditating has little to do with transcendental spiritual experiences, dream catchers and hippie states.

The final conviction came for me from the fact that everyone who has to deliver top performances meditates; athletes, doctors, lawyers, students, military and CEO s do their best to be better in their profession and happier in their lives.

“Happiness is a skill that you can learn”. You can learn happiness … By training the lucky muscles in your brain with – of course – meditation.

Please see it like that. As an exercise of your brain, which is necessary to keep your head healthy. Just as you put on your shoes to take good care of your body, you close your eyes regularly to focus on your ‘brain muscles’. Nothing crazy, nothing complicated, nothing in higher spheres, something that makes you 10% happier, healthier and more productive. Because yes, you have that in your own hands. So do something with it!

Meditation to lose weight it will help you with that hunger feeling

Leave snacks, sweat for hours at the gym, and drink lots of healthy shakes. Some of the best known ways to lose weight. However, there are many more ways that can help you lose weight. For example, meditation is a very good tool for losing weight. Below you can read what meditation can do to prevent obesity.

Emotional eaters

Hungry-Emoji

Many people who are dealing with obesity are emotional eaters. Factors such as stress and tension can have a very negative effect on weight. The emotional eaters do not eat because they are hungry. Emotional eaters simply eat because food makes them happy. But of course nobody is really happy after an eating mood swing. After all, you wanted to lose weight. So the joy is short-time.

Prevent emotional eating through meditation

Emotional eaters benefit greatly from meditation. Through meditation, you come into better contact with your feelings and thoughts. You are more aware of actions, and there is more peace in your head. Meditating significantly reduces stress. As an emotional eater you no longer have such a need to eat away the stress. But also through meditation, you can switch the band you have with food. And see if that hunger feeling is real.

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10 Scientific ways to be incredibly happy and more healthy!

Happy jump

10 scientific ways to be incredibly happy and more healthy!

Happiness is so interesting because we all have different ideas of what happiness is and what make us happy. But we will all agree on one thing: everyone wants to be happy/happier. Scientists also like to think about the theme of happiness. Below is a list of ten blissful scientific tips.

1. Training has a big effect on our happiness

The New York Times recently published an article about the scientific 7-minute workout. So if you were under the assumption that you do not have time for sports. Seven minutes of your time should succeed?

Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. Many studies suggest that as we age, we’re constantly losing our stores of dopamine, which is why we need to constantly seek out experiences that release dopamine.

The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play — and get happy.

It has been proven that training is an effective way to overcome depression. Shawn Achor refers in his book The Happiness Advantage to a study of three groups of patients with depression. One group is given medication, the second group started training, and the third group did a combination of the two. The results of the study were amazing. Although all three groups initially experienced corresponding improvements, this was completely different in a follow-up test.

The groups were called up six months later for a follow-up. 38 percent of those who had taken medication had become depressed again. The group that had experienced a combination of medication and exercises had a fall of 31 percent. But now comes the surprise: the group that had only done physical exercises, only experienced a drop of 9 percent.

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Why use dietary supplements?

Nutrients Supplements

Multivitamins, minerals, and extracts in tablet form, powders or capsules. When does it make sense to take these nutritional supplements?

You can not think of it as crazy or there is a dietary supplement to correct your problem. Do you have difficulty eating vegetables and fruit? Take a multivitamin. Not a dairy lover? Take a calcium supplement. So there is a solution for everything. But to what extent do these dietary supplements have an effect?

What is a dietary supplement?

A dietary supplement is a concentrated source of certain vitamins or minerals. Other substances such as fibers or antioxidants are also offered in supplements. The most added vitamins and minerals are the B vitamins, vitamin C, vitamin E, calcium, and iron.

The nutrients contained in a supplement usually have a different form than how you find them in nature. This way your body can absorb them better and faster.

You have supplements of all kinds of brands in tablets, chewable tablets, powders, capsules or drinks. The differences between brands are great. It is important how many active substances there are in a supplement. The higher a supplement is dosed, the more active substances and the better the effect. This is an important difference between private labels and A-brands names.

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How to keep motivated to do something!

How to keep motivated to do something

KEEP YOURSELF MOTIVATE TO DO SOMETHING, 10 EFFECTIVE TIPS


If you live healthier, there are also times when you do not want to make that healthy meal or to exercise. Continuing to motivate yourself is not always about re-energizing yourself. It’s about making choices and knowing what you really value. In this blog, you will read how you can continue to motivate yourself so that you do not fall back and have lasting results.

How to keep motivated to do something

How do you stay motivated to keep growing, to always achieve a higher level? Persistent success simply stems from a permanently healthier eater, permanent exercise and good stress management. In order to have a lasting result you will, therefore, have to change habits: in order to have structural results, you will have to do something different structurally than you did before. Fortunately, you will find that continuing to motivate yourself is much less about constantly stimulating yourself and giving pep talks, but more about awareness of what you value and what you really want, and making targeted choices. It will then become easier for you to maintain healthy habits. The reality is: that slim, healthy and fit body with the energy you want and can have comes from having the right values. Knowing what you value more about, eating pizza right now or attaching more value to being healthier in the long term. At times, it is best to have that pizza, of course, that must be possible, but the difference is to make a conscious choice. Choose your long-term values and what you ultimately find really important or let yourself be tempted by what you are looking for in the short term …

1. TAKING RESPONSIBILITY

It is easy to blame something outside of yourself that you do not have the body that you would like. You may think that it has always been the case that you have bad genes once, that you arrive quickly, that you do everything you can, but that in one way or another you are unable to lose weight. There is always something else that we can give the ‘guilt’, something that we ourselves do not have to take responsibility for our body, our energy and our health. You do not have to judge that, it is not about guilt or ‘doing something wrong’. The point is that you will see that you can take matters into your own hands. That you are responsible for your own result. You control your own thoughts and your thoughts are not in control of you. So you decide what you put in your mouth and what kind of exercise you do. Perhaps you have had trouble with that so far, that is human, but you are responsible yourself. Decide that from now on you will be able to determine what you really want! And if you are overweight, that you may have eaten more than you should have done, or that you may not have eaten the proper healthy diet. Not because you did something wrong, but just to feel that you want to do it differently in the future.


Even though you had trouble with it in the past, you can take matters into your own hands. You are responsible for your own result.


2. CONSCIOUS DECISIONS WHAT YOU WANT!

We often respond automatically to our feelings and emotions. When you are hungry for chocolate, it is allowed by yourself or if you do not feel like exercising today, it will be tomorrow again. You respond to what happens or what you feel. That is human because we are naturally more focused on short-term pleasure and avoiding short-term pain. The result is only that we often create long-term pain. For example, if you do not exercise or drink a lot and then feel guilty, or even overweight at a certain moment, that is a long-term pain. There is, however, another choice, you can consciously decide what you really want! If you consciously decide what you really want, even if it takes some time to go through the (short-term) pain, that is the key to lasting success. For example, use the word STOP to help yourself with this. If you like to use sweet then first the word STOP and then think: what do I really want? What am I actually looking for if I put this in my mouth? And is this in the long term what I really want? These are powerful questions that help us stay motivated and keep an eye on the long term.

3. DARE TO FAIL!


Many people find it hard to maintain a healthy life from a fear that it does not work or that they fail. For that, it is first important to accept that you are already good enough. So not: “I must first lose weight, then I can love myself. Instead of focusing on what is not good enough and what needs to change, acceptance is fully embracing the current situation and thus accepting it. We are sometimes afraid to accept something because we think that we are allowing us to keep it that way. We do not want that situation to remain the same and that is why we do not want to accept it. However, acceptance is a condition for changing something. You do not have to put more energy (whether or not unconsciously) in opposing it. If you accept you can then change the situation. Then failure does not exist, you only grow from all mistakes. So the more you fail, the more successful you become. The more you do wrong, the better you know what does not work and what you should not do. And with that, you are only many steps closer to your objective. This is a totally new way of thinking that you can teach yourself. You do that by giving yourself permission to not have to do it perfectly. See all setbacks as opportunities to grow. Read more about letting go of perfectionism here.

4. USE FAILURE FOR SUCCESS!

How can you stay in that flow of exercise and healthy eating, even when you do not feel like it? We all meet those moments: if we want something, but do not feel like it. For example, if you had agreed with yourself to play tonight, but that you were tired from work and do not feel like it anymore. Perhaps you also recognize that if you do not exercise after that, you still feel guilty. Now you have a choice: this can become a pattern, or you use that annoying feeling of regret as a motivation to do it differently next time! When you get stuck in that guilt because you have not played or eaten the wrong things, it will only give you more frustration. It takes you out of your power because you feel that you can not do it or that it will never work. Decide to use that annoying guilt, to learn from it and to realize that you absolutely do not want that feeling again. This way the annoying feeling, that feeling that gets you out of your power, can serve as a motivation to go next time. Because you know that, even if you do not feel like it, you feel very satisfied and powerful afterward. You can then think back to this time, to the time that it did not work and that did not feel comfortable. At any moment you have a choice: do I let it work against me or do I let it work for me?

5. THE QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION

Do not just ask yourself when you go out to work out or eat healthily, but first ask yourself why you eat or eat healthily. The reason why you want something is the most important foundation for your motivation! The more reasons you can give yourself, the more foundation for your motivation in the future. Becoming aware of these helps you in difficult times to know what you are doing.


The reason why you want something is the most important foundation for your motivation!


6. THE SECOND QUESTION TO MAKE YOURSELF FOR PERMANENT MOTIVATION

We ‘dance’ our whole life with what we like and what our fears are. It is a kind of game between wanting something like being healthier, wanting to live differently, wanting to move more and, on the other hand, experiencing fear, for example, to fail or not to be good enough. We are not always aware of this, but these factors play unconsciously and do drive our actions (or that which we do not do). I want to be slimmer, I want more energy, I want to be healthier, I want to be fitter, I want to move more, BUT I can not do it because …

The question to ask yourself: what is your big BUT? Why have not you succeeded so far in maintaining a healthy lifestyle? This reason has probably been unconscious for all your life with the decisions you make. This ‘BUT’ is our biggest limitation. It is the story that we tell ourselves about why we can not have what we want.

What is the ‘but’ that you limit yourself with? Do not you have the time? Not the motivation? Not the money? Are you afraid of failure? Are you afraid of success? Are you afraid that it will not work? Do you feel that you are not worthy to be happy? Consider yourself what your big BUT is, what story you tell yourself. Then you know consciously what your biggest limitation is. Do you want to be permanently successful? Then let go of that BUT, your story, and step back into who you really are.

How to keep motivated to do something

7. WHAT IS YOUR ENTIRE PROPERTY OR IDENTITY

To help you with that, you can come up with an empowering identification that suits you. Have there been times in your life that were heavy and was there not something that you could hold on to (unconsciously)? That what you confirmed or kept on your feet? Something that made you feel very strong? What was the identity you held then? Perhaps that was one of the following core values?

  • I will not let myself stop
  • I am power
  • I am love
  • I am passion
  • I am lucky
  • I am fun
  • I am passion

Or maybe something completely different. What comes to you in what you can hold on to? What you have already held on in the past in hard times or when you had to deal with a setback. Think about it because those strong moments have already been there! By asking yourself this question you get the answer, and the answer helps you at times when you need it. It helps you at times when you need extra strength or motivation.

8. LET IT BECOME A HABIT

The secret of people who live healthily or do a lot of exercises is that it has become a habit or an automatism. They have no problem with it, they just do it. Point. They pack their sports equipment or sports bag, which is already ready, and start exercising. They cook something healthy because they already have the groceries at home. Because it has become a habit, they just get out of their rhythm when they skip the practice a few times. In the end, you feel really fitter and more energetic when you move regularly, even if you start twenty minutes with three times a week. It is always good to have an objective, that gives focus and helps to keep something going. What is your motivation? Why do you want to exercise, exercise or eat healthier? Do you want to put down a performance? Do you want to lose weight? Do you want to deal better with stress or feel better in your own skin? Do you want to relax? Having a clear goal helps to stay motivated.


9. ON WHAT DO YOU FOCUS ON?

During your ‘journey’ to better health and a leaner body, you will also have to focus consciously on a regular basis. Your focus will wander off to: “I feel like that sandwich.” Your focus will wander off to: “I’ve worked so hard today, so I’ve earned that piece of cake, chocolate, a bag of chips, wine or beer. “Your focus will wander off to:” I do not want to exercise today. “So your main training is not the physical training (sports itself), but the mental training. Namely, the training that at times when you do not feel like exercising, that you tend to eat the things you always ate and that is not really good for you, you remind yourself of the fact that you have control over yourself your own thoughts, about your own mental state. You have every moment the choice that you focus on. In your life, you have done this unconsciously much more often. There has undoubtedly been a moment in your life when you had to perform. You had to be there for your child, for your partner, for a family member. You did not have time to deal with your own emotions or problems, someone else needed your help at that moment. And you just did it. What you did unconsciously is controlling your own mental state, partly by focusing on the goal you had in mind and not letting your focus be distracted. So this is something we can learn ourselves.

10. TRUST

The basis for continued success and staying motivated is to assume another mental state. A state of gratitude and trust. Gratitude for the health you already have and a sense of confidence that it will eventually be okay and that the one time you lose yourself in that delicious bar of chocolate is only a very small part of your complete journey to great health. In this way, you will be able to develop a healthier lifestyle very successfully. Trust is a mental state of peace and inner security. The peace and security feel that something will come well, that you will continue to make improvements step by step, that in the end, you will have the health and body you are looking for. Trust is the opposite of stress. There is no stress if you have confidence. Stress arises when you are back on the scale, yet you have arrived and think: ‘How is that possible? Why do not I succeed? What am I doing wrong? “Trust” is knowing that you do not have to know why you arrived, but just have to focus on what you do want. As long as you continue to work on your diet and health with peace and confidence, the results will show up. You can always consciously bring yourself back to a mental state of, for example, acceptance, gratitude and trust. These are feelings that you can recall consciously at any time. In this way, you remain motivated to always achieve new objectives.

WHAT YOU CAN DO TO SUCCEED

What you can help further to keep your healthy habits really is a planning. Consider on which days and which times you will do what is needed. When you have determined that this is the moment to go to work or improve your diet (with the result that you will also lose weight) you make the chances that you actually take that action much bigger.

If you do not make time for it, you can not achieve anything and it can not become a regular habit either.

 

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What is Wellness and Fitness?

What is Wellness and Fitness?

What are Wellness and Fitness?

Wellness is in and from the beauty parlors throughout Europe. But what is Wellness? The word itself was coined 50 years ago by an American physician, Halbert L. Dunn in High-Level Wellness. Wellness was a combination of the words well (being) and fitness. Wellness was primarily the search for a balance, both mentally and physically, in a hectic society. Dunn thought that everyone had their own responsibility in this.

Dunn and Wellness

Voor Dunn was Wellness: “an integrated method of functioning which is oriented toward maximizing the potential of which the individual is capable. It requires that the individual maintain a continuum of balance and purposeful direction within the environment where he is functioning.”Wellness was a choice for Dunn for a successful life in society. Especially that choice was a fairly new approach. That conscious choice for a healthy lifestyle would make people function better, make healthier and happier. Own responsibility was what Dunn advertised and what he always insisted on. Own responsibility in nutrition, fitness, stress management, spirituality, meaning, health, humor and relationships. Get rid of self-pity, work on yourself!

Wellness in every area

Wellness is a very broad concept and has an increasing effect on every aspect of life.

  • Social wellness means that someone knows how to build healthy and meaningful relationships and to play an active role in relationships with others.
  • Physical wellness is fitness, healthy food and a good awareness of your own health.

    Massage Therapy

  • Emotional wellness has to do with stress management, personal growth and optimism.
  • Spiritual wellness is the way in which a person can give direction and purpose to his life.
  • Intellectual wellness is the will to learn a lifetime, to develop itself and to think outside the safe framework.
  • Social wellness, last but not least, the will to participate in society but also to be involved in this. On the barricades for the preservation of natural beauty is a form of social wellness.

The terms overlap here and there but in general, the above distinction is used.

Wellness is wellbeing and fitness

Wellness is different for everyone, one will point to a healthy diet to the other on daily fitness exercises. In its entirety, wellness is the choice for a healthy way of life, a healthy way of exercise and mental well-being. This healthy way of living and thinking must lead to a stress-free, healthy and harmonious life. The dichotomy is already clear: relax and exert. Relax in the sense of visiting a sauna, a massage or a face mask. Exercise during fitness, Zumba or a long walk in the woods. It seems that today’s consumers have picked up these concepts and will not make a choice, which was exactly what Dunn meant. Both ‘relaxing’ and ‘exerting’ are extremely popular.

Wellness is relaxation and effort

Wellness as relaxation

As can be seen from the above, wellness is more than relaxation but is more often associated with relaxation and ‘de-stressing’. The ‘therapies’ are numerous and although not all uncontroversial, at least creative. Many forms of wellness are old, the 21st century has given it a modern look, but that does not detract from the anchoring in folk medicine. Some more or less proven ways for a wellness treatment below.

  • Floating: floating is floating on warm, salt water. You float in a special cabin that is sound and light-tight. It is also called REST, Restricted Environmental Stimulation Therapy. External stimuli are completely excluded and the whole body floats, allowing all muscles to relax.
  • Caldarium: the Romans already used it in the bathhouses. A caldarium is a kind of heating room, the floor, benches and walls are warm. The temperature is around 50 degrees and the humidity is high. Usually, in the caldarium, there is a special smell of, for example, eucalyptus.
  • Bach Flower Therapy: Perhaps reasonably popular due to its relative simplicity in use. The therapy was launched by Dr. Edward Bach. The therapy works with 38 different blossoms combined in drops. The different combinations relieve stress, fears and other ‘inconveniences’ and bring people back into balance. Bach flower drops bring a body back into balance.
  • Thalasso: seawater for therapy. There are several therapies that use seawater, but mainly bubble baths, massage baths and light baths are offered. In some cases, fragrant oils are added to the water.

Wellness as effort

  • Fitness: fitness goes in three directions: strengthening muscles, improving fitness and losing weight.
    Spinning

    Fitness is usually associated with gyms and equipment, but some of the exercises can also be done at home.

  • Zumba: fitness on Latin American music. Zumba was ‘invented’ by Alberto Perez, a dancer and choreographer.
  • Spinning: cycling on an exercise bike with music. The bicycle can be placed on different resistances. Everyone can also set their own level in group classes at the gym.

Wellness as effort and relaxation

The Romans and the Greeks already knew several spas for them. The thermal baths were mainly visited for health reasons. Hippocrates wrote around 370 BC. that physical exercises kept a person healthy, were less likely to age and become more energetic. In the course of the years, the baths grew into social meeting places and were expanded with hairdressers, masseurs and eateries. There was less emphasis on the healthy. But it is not only Italy that enjoys the water sources. In Germany, France and even in far England, bathing became popular.

Wellness

The medieval left the cures almost completely go along. There were other things at the head. The church was not very charmed by its use and it was not until the end of the Middle Ages that the richer bourgeoisie began to become interested in the therapeutic effect of a bath. Incidentally, bathing in the different hot springs in Eastern Europe remained important over the years.

In the centuries after the Middle Ages people gradually began to recognize the healing effects of water. Although due to the inadequate hygiene and various infectious diseases it was not always healthy to visit a bathhouse. But the onset was given. France and especially Germany set up spas where it is not always about health but often also about entertainment.

Only after World War II does a Wellness Industry begin to develop as we know it today. Hotels and spas that offer different possibilities for sports, baths and springs, massage, diets and relaxation.

The emphasis on health may not be as strong as in the past. Wellness is the search for the perfect balance in this hectic society, both psychologically and physically, this ‘cures’ probably fits better with this time.

Important: Leave your reaction and any additions below.

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Mini Habits: Small Changes, Great Results

 

Mini Habits: Small Changes, Great Results

Mini habits: Small Changes, Great Results

Mini habits are the key to success! Do you recognize that you want to do all sorts of things in your life, and when you come to the point, not that much happens! You are full of good intentions. But actually doing this is really different. The solution for this is mini habits, smaller habits, great results.

In this blog, you will discover what does not work, what mini habits are, why do mini habits work and you get some examples of mini habits. Professor BJ Fogg – Tiny Habits and Stephen Guise – Mini Habits almost independently came to this methodology.

The key to success

OK. What do you want to change about yourself? Imagine that, like most people, you want to do one of the following activities more. You want to exercise more, lose weight, write, drink water or relax.

In good spirits, you will introduce yourself to start working on your goal from today. But when you come to the end, you will not get into action. Something stops you.

In this blog, you will discover the most important insights about mini habits and how you can change your behavior.


What does not work?

Quote from Norman Vincent Peale

To begin with, what does not work? A well-known quote from Norman Vincent Peale is “Shoot for the moon. Even if you miss, you’ll land among the stars. “The message is that you have to aim very high and even if you fall short, you will end up somewhere between the stars.

From scientific research into how your brain works, motivation and willpower, this method, unfortunately, does not work. Do you want to promote productive and healthy behavior you have to take very small steps! The quest for the moon is simply too far away. If your goal is step by step, you can continue and reach the moon.

 

What are mini habits?

Mini habits are very small habits. A mini habit is so small that you can force yourself to do it every day. Make it so small that it feels ridiculously small to do.

Mini Habit is a strategy to permanently create healthy habits. Think, for example: moving, writing, reading, positive thinking, meditating, drinking water, eating healthy food, etc.

Mini habits in practice

It is important that you take the first step. Example: imagine you have the goal to do an x number of push-ups per day. You make it so small that you actually think this is too easy to do.

Examples of mini habits

 

  • Read 2 pages per day (read more)
  • Get up 1 minute earlier than you do now (get up earlier)
  • Do 1 push up (more exercise)
  • Drink 1 glass of water (healthier life)
  • Floss 1 tooth (healthier life)
  • Write down one thing that you are grateful for (positive thinking)
  • Write 50 words a day (write book)
  • Learn one new word (learn a language)
  • Put on your running shoes (more exercise)
  • Take 1 cigarette less (healthier life)

And that is where the behavioral change takes place. Tiny little actions actually put you in action and increase your discipline. I see the benefits of people who apply mini habits:

  • You train your willpower and discipline by doing a small habit every day;
  • You immediately book progression;
  • You save energy;
  • You build momentum because you book a small victory over yourself every day;
  • You become more aware of your own behavior;
  • You no longer have any excuses for not changing your behavior. Everyone can free 1 minute per day!

Forget big change starts with tiny habits

Prof Tiny Fogg explains the principle of tiny habits in the video below

Prof Tiny Fogg explains the principle of tiny habits

 

How does behavioral change take place?

Tiny Fogg is obsessed with how behavior works. He is constantly researching how behavioral change takes place.

According to Tiny Fogg, behavioral change is not as difficult as many people think.

Make the behavior tiny

 

If something takes a lot of effort then you also need a lot of motivation. What if it costs you little effort, it will cost you less motivation. It is easier to maintain and a change can occur in your brain.

An example you want to run a marathon. Running a marathon is far too big. Make it super small. Your mini habit, for example, runs out for 30 seconds.

And celebrate this success too. This is making it easier and easier.

Good Habits
Quote from Mark Matteson

The Best apps for habits

There are several apps on the market to keep track of your mini habits.

  • Chains
  • Coach.me
  • Goalsontrack
  • HabitHub
  • Habit = Strategy for success, Wealth & Happiness

Chains

Chain works super easy. You put your mini habit in the app and you can check whether you have done the mini habit. The app keeps track of how many times you have maintained the mini habit and can send you a reminder.

Coach.me

Coach.me is a beautifully designed app to get inspiration. You can participate in all kinds of challenges. A pitfall is that the goals are set very big. Bend the challenges from this app to mini habits.

Goals on Track

This is a very comprehensive app. You can keep track of your new habits, but also your goals, subgoals including date and time. Goalsontrack even synchronizes with Google Calendar and Outlook.

HabitHub

Organize your daily life to form good habits.
Plan your schedule daily – Plan each habit perfectly with a time range to remind you for your habit

Habit = Strategy for success, Wealth & Happiness

Delivers daily contents on developing good habits, positive thinking, success, goals setting, and many other subjects to help you build strategies for wealth & happiness.


Which mini habits will you start?

I challenge you to start one mini-habit today. Leave your mini habits below that you want to start the next time. I am curious about your experiences.

A year from now
Quote from Karen Lamb

 

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A healthy mind in a healthy body

A Healthy Mind in a Healthy Body

The Latin saying, ‘mens sana in corpore sano’, which in English would be ‘a healthy mind in a healthy body’, is more relevant today than ever. There are plenty of new studies that have focused on this subject and have come to the conclusion that long and intensive physical activity can indeed improve cognitive ability.

I think that this beneficial effect is probably related to the intensity of the training. “Mild intensive exercise would involve low, but noticeable levels of psychological stimulation, which would help the brain to prepare for new information gathering and storing this information in the memory.” Excessive physical activity can cause the body and stimulate the brain too much so that it takes up all mental facilities completely and there is not enough energy left to create solid memories. That is why it is ideal to do light forms of exercise to improve your learning ability and memory.

“The healthy body is the product of the healthy mind.”

-George Bernard Shaw-

A healthy mind can help you to keep your body healthy

Health is holistic, and this is precisely why you cannot neglect any aspect that is part of your health (emotional, physical and mental). Someone who wants to take good care of his health must ensure that he develops a strong and consistent mentality so that physical activity becomes a habit and he can feel good in every aspect of his life. Working on this mental strength every day will give him the chance to achieve both his personal and his professional goals.

Achieving a state of mental well-being and balance can help us generate the energy we need to be more steadfast with our goals, making it easier to keep our bodies healthy. Your mental health and attitude are decisive factors to improve your resilience, strength, and productivity.

Every morning early, the most peaceful and quiet moment of the day, a routine of mental exercises, is an ideal start for your day planning and will make the brain stronger so that the mental capacity also increases. Several studies show that the greater a person’s mental capacity and stability, the greater the chance that he will and will remain physically healthy.

Quote by -“Richard Branson”

By continuing to put, even when you think you can no longer do, is what distinguishes you from other people.

Habits to keep your mind healthy

How often have you said that you simply do not have enough time to take good care of yourself? It is true that the raging pace at which we live our lives makes it difficult for us to take good care of ourselves; yet taking care of ourselves should be an obligation, a priority.

To keep your mind healthy, you need social support and it is important that you are able to integrate yourself into groups of people with whom you can identify yourself. A lot of neuroscientists believe that love and loving are the most important activities for the mind, which includes intellectual understanding and emotional availability.

Physical exercise

Physical exercise, another important habit to keep your mind healthy, stimulates the production of substances that support a psychological well-being, such as endorphins, hormones that are linked to experiencing pleasure. To maintain a healthy mind, it is best to do physical exercise in the fresh air, combining sunlight with contact with nature and other people.

A good night’s rest is essential

Healthy sleep is essential to a healthy life

Finally, a good night’s rest is essential to maintain and maintain your brain functions. While you are asleep, your brain has the opportunity to activate other less common parts of the brain in addition to the parts that have already been activated during the day, and it is believed that this is helpful to the functions of to keep the mind in balance.

With a simple daily routine, you will be able to motivate yourself and develop good overall health, which will affect all aspects of your well-being.

Physical activity not only changes your body; it changes your mind, your attitude and your mood.

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Want To Try Intermittent Fasting For Weight Loss?

Weight loss and Fasting – Intermittent Fasting

Want To Try Intermittent Fasting For Weight Loss?

My first statement to my clients is always; “you don’t really want to lose weight, but you want to have a fat loss”! It’s a bid playing with words, but the end results are the same. Of course, when you lose fat you will also lose weight, but there is a difference in weight loss or fat loss! There are many ways to implement some fasting or intermittent fasting in your daily routine. So Let’s talk about intermittent fasting.


The most important part of losing fat/weight is changing your eating habits.

Google ‘intermittent fasting’ and you’ll see pages full of advice, tips, and secrets on the best ways to integrate this health trend into your daily life. But the more you look into it, the more confusing it all becomes. It’s not really that confusing, but because there are so many options on how to implement fasting in your daily eating schedule that the amount of choices makes it confusing. Is eating every other day best? Eating only before 3 p.m.? Packing all your calorie consumption into an 8-hour window? While people have been practicing intermittent fasting for thousands of years, it’s only in the past two decades that scientists began to understand what, if any, potential benefits the practice can have.  Here’s the good news: According to recent studies, nearly all types of intermittent fasting are physically and mentally harmless. And nearly all of them can result in some weight loss.

weight loss versus fat loss
Weight loss and Fasting – Intermittent Fasting

I as an older bodybuilder always thought, I should never implement fasting in my eating patterns, as I don’t want to break down muscles, but I learn for myself it works fine if I now and then take a 16-hour-window.

 

Health benefits of intermittent fasting.

It has been shown to protect against type 2 diabetes by reducing insulin resistance; improve heart health; protect against Alzheimer’s, slow the aging process; reduce inflammation; and increase mental clarity. Even fasting overnight, some studies have shown, can reduce concentrations of certain metabolic biomarkers like glucose, insulin, and other hormones. That’s precisely why doctors often force you to fast for eight to 12 hours before a blood test. That abstaining period gives your body time to reach a state where it’s not influenced by food. I strongly recommend to my clients the 4-4-12 cycle as this is an easy way to get used to non-eating hours.

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Metabolic syndrome – Global health issue!

Global health issue caused by poor lifestyle factors

Many lifestyle factors such as poor diet, lack of sleep, lack of exercise, stress, and pollutants can throw the metabolism of the body out of balance. As a result, this makes you more susceptible to disease and illness such as metabolic syndrome, type II diabetes, and cardiovascular risks. When using supplements products along with implementing the proper nutrition, exercise, and lifestyle habits, in doing so, your metabolism is able to function at its best and improve your quality of life.


Illness or wellness

Why Supplements?

1. Many of the foods consumed today are highly processed and lack the nutrient density (vitamins and minerals) your body needs to function properly.
2. For the average individual, it is challenging to consume all the necessary vitamins and minerals from food alone due to poor nutritional habits.
3. Pesticides, pollutants, and environmental toxins have decreased the nutrient density in soil over the last 50 years. This has resulted in lower amounts of vitamins, minerals, and phytonutrients in the food we consume today.

My advice would use the right supplement products, to ensure that with each serving your body is receiving the proper amount of vital nutrients necessary for maintaining proper metabolic function and health.

Metabolic health

Metabolic refers to the lump sum of all chemical reactions that occur in living organism metabolism.
The human body performs 10.000 classes of chemical reactions and millions of individual reactions every single second.
These reactions are involved in all facets of human health.

(E.g. cognition digestions, respiration, circulation, gut health, etc.)

What are the 5 risk factors for metabolic syndrome?

Metabolic syndrome is a group of five risk factors that increase the likelihood of developing

1.) heart disease, 2.)diabetes, and 3.) stroke, 4.) increased blood pressure (greater than 130/85 mmHg) 5.) high blood sugar levels (insulin resistance)

 

Metabolic Syndrome

Metabolic reboot program

Functional Foods

Proven Results

  • Blood test/photo/measurements
  • The metabolic reboot program set
  • Smart eating 4-4-12 (Habits change)
  • Metabolic nutrition (Build your plate)
  • Exercise science
  • Do not restart your 4, 8, or 12 hours if you snack between the 4-4-12. Continue as planned for the rest of the day. 8. Your meal timing begins once you start eating a meal, not after you finish a meal. 9. Do not skip or forego a meal if your schedule causes you not to “perfectly” follow the 4-4-12 or 4-4-4-8 outline.

The 4-4-12 and 4-4-4-8 are structured guidelines based on the amount of time you wait between meals without any snacking in order to optimize metabolic function and how your body utilizes its own stored energy.

4-4-12

For individuals wanting to lose weight, decrease body fat, and increase lean muscle mass 4-4-12 Structure: 4-6 hours between breakfast and lunch with no snacking 4-6 hours between lunch and dinner with no snacking 12 hours between dinner and breakfast with no snacking

4-4-4-8

For individuals wanting to gain weight and increase lean muscle mass 4-4-4-8 Structure: 4-5 hours between meals 1 and 2 with no snacking 4-5 hours between meals 2 and 3 with no snacking 4-5 hours between meals 3 and 4 with no snacking 8 hours between meals 4 and 1 with no snacking

4-4-12 and 4-4-4-8 Guidelines:

1. Water, coffee or tea (as long as no creamer or sugar is added), and non-calorie supplements are OK to have outside of the 4-4-12 and 4-4-4-8 as a “snack”.

2. You can wait more than 4 hours before your next meal, it’s just important that you don’t eat before the 4 hours.

3. it’s recommended not to go more than 6 hours until your next meal to avoid the risk of blood sugar levels dropping

4. If you are not able to go the full 4 hours without snacking, you may not be adding enough food with your meals. Please make sure to review the “Build Your Plate Guide” and consume the recommended amount outlined.

5. At first, the 4-4-12 and 4-4-4-8 may be especially challenging for some. It may take a few days or even a week to adjust to the new schedule.

6. It is recommended that you strive to always stick to the 4-4-12 and 4-4-4-8, but if you are not able to at times, it is best to eat something found on “the enjoy” or moderation list, rather than risking a crash in blood sugar levels.


Make sure you are getting all your meals daily.

The goal is

for you to follow the 4-4-12 and 4-4-4-8 to the best of your ability and learn how to make it work for you.

 

Foods to enjoy

CARBOHYDRATES

Grains: Bran, Black Rice, Quinoa, Wheat Germ, Wild Rice Fruits: Apple, Apricots, Blackberries, Blueberries, Cherries, Coconut, Durian, Dragonfruit, Figs, Guava, Grapes, Grapefruit, Kiwis, Lemon, Mangosteen, Nectarines, Oranges, Passion Fruit, Peaches, Pears, Plums, Pomegranate, Rambutan, Raspberries, Strawberries, Tamarind, Tomatoes

Healthy Carbohydrates

Vegetables: Artichoke, Arugula, Asparagus, Bamboo Shoot, Beets, Bok Choy, Broccoli, Brussels Sprouts, Coconut Shoot, Cabbages, Carrots (raw), Cauliflower, Celery, Chili Pepper, Collard Greens, Cucumber, Eggplant, Green Beans, Green Peas, Jicama, Kale, Leeks, Mushrooms, Onion, Peppers, Pickle, Radishes, Rhubarb, Romaine Lettuce, Spinach, Turnip, Zucchini

Legumes: Beans, Lentils, Unsweetened Soy Milk

PROTEINS

Meats: 95% Lean Ground Beef, Chicken Breast, Crab, Eye of Round, Flank Steak, Halibut, Herring, Lamb shoulder, Lamb Loin, Lamb Leg, Lobster, Mackerel, Pork Loin, Salmon, Sardines, Shrimp, Sirloin, Tender Loin, Tilapia, Tuna, Turkey Bacon, Turkey Breast, Whole Eggs,

Veal Dairy: Cottage Cheese, Plain Greek Yogurt

Soy Products: Tempeh, Tofu, TVP

Proteins

FATS

Vegetables: Avocado, Olives

Nuts and Seeds: Almonds, Cashews, Chia, Flax, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sesame Seeds, Sunflower Seeds, Walnuts

Dairy: Cheeses Oils: Coconut, Fish, Flaxseed, Macadamia Nut, Olive

Beverages: Unsweetened Almond Milk

Healthy Fats

ALL HERBS & SPICES

Basil, Cinnamon, Herbal Teas, Garlic, Oregano, Parsley, Shallot, Vanilla, Pepper, Lemon Pepper, etc.

CONDIMENTS

Balsamic Vinegar, Bolthouse Farms Products, Hummus, Lemon Juice, Mustard, Salsa (no sugar added), Stevia, Vinegar

 

Some last words

As a metabolic health coach as well as a personal trainer I have a lot of good results with my clients. Usually, I advise them which supplements to use and to have a result measurement, I let them do a blood test so we have proof of the change in metabolic health.

 

Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)

Metabolic cooking

Discover how you lose several kilos per week with tasty and easy to make slimming recipes!

 

Good luck with keeping the metabolic storm out of your body!

Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy

 

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