Goodbye Old Year, Hello New Year!

New Year, New beginning on a notepad, vintage style.

Today is the day! Put a fresh smile on your face because today is the start of a new beginning. Remember… commit to 30 days. I’m with you! A year from now you don’t want to wish you had started today.

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“No one can go back in time to change what has happened. So work on your present to make yourself a wonderful future. Happy New Year.”

xo
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KRON 4 | 10 Tricks to Make New Habits Stick

If you pledged to get healthier this year with yet another New Year’s resolution (or maybe even two or three resolutions), know that typically 80% of them fail by February. If you want to increase your odds of success this year though, here are some tricks to help make your new habits stick!

1. Commit to Thirty Days

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Consider the first 30 days as the foundation for creating a new habit. It takes time to make a new behavior stick, but you’ll increase the chances of achieving your new pledge if you commit to making it through these 30 days.

To get inspired, watch this lighthearted TED talk, “Try Something New for 30 Days” as a new way to think about setting and achieving goals.

2. Do It Daily

Whatever your goal — whether it’s to go to the gym or eat three fruits a day — then do it DAILY for the first 30 days. It’s easier to nail down the habit if you do it everyday versus once every few days. The goal is consistency.

NOTE: If you pledged to go to the gym, that doesn’t necessarily mean you have to work out vigorously every day. Just get yourself to the gym for 30 consecutive days — even if it means walking in and taking just a few spins on the bike. The key is to get in the habit of getting up and going.

3. Mingle with Role Models 

Make a point of seeking out people whose habits you want to imitate because when it comes to becoming fatter, obesity spreads through social relationshipsA 32-year study published in the New England Journal of Medicine revealed that you’re more likely to become obese if you spend time with close friends that are obese. That is, according to researchers, obesity can literally spread from person to person, much like a virus.

Therefore, if your close friend is obese, eats junk food, and doesn’t exercise, then it will be more difficult (but not impossible) to stick with your pledge to create new healthy habits. Although you cannot change your friend’s habits, YOU can still change yours. Seek out and spend time with your role models.

4. Negate Negatives with “But”

But“But” is a very powerful word. When you use it, it negates everything you said preceding the word “but” in that sentence. (Did anyone ever say to you, “Say, I love your new hair color, but….” Stop the negative self-talk. It can lead to overeating to relieve those negative emotions.

When you catch yourself saying, “I can never stick with my New Year’s resolutions,” follow it with, “but I have the skills to help me this time.” Use “but” to stop negativity in its tracks.

5. Own It

Resolutions fail because they’re created based on what someone else (such as your spouse, doctor, or parent) is telling you to change. Be sure your New Year’s resolution is something YOU want to achieve. That is, be sure your resolution is NOT based on what you “should” do.

A part of owning your goal is watching your language. The words “should”, “need to”, and “have to” are negative words, and you surrender control when you say them. Negative thinking and negative self-talk lead to negative emotions, such as feelings of defeat and depression, and thus, emotional eating.

The words “should”, “need to”, and “have to” imply something is wrong with you. That is, something is ‘broken’ and needs to be fixed. For example, notice the difference in how you feel when you say, “I have to exercise” or “I need to lose weight” versus, “I want to exercise because I love walking vacations” or “I choose to lose weight, so I won’t have knee pain” which puts the control, motivation, and power to change back on you.

Healthy Living

6. Relish the Reward   

Continue reading “KRON 4 | 10 Tricks to Make New Habits Stick”

KRON 4 | What NOT to Wear on Your Next Flight (Lifesaving Fashion Tips)

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Air travel malfunctions can, on rare occasions, result in a crash. According to the National Transportation Safety Board, 76 percent of the passengers in the most devastating airplane crashes survive. Here are some tips on what you can do to boost your odds for survival before boarding your next flight

Get in Shape

In an emergency evacuation, you will need considerable strength, stability, and agility to move your body — and move it quickly. Remember, if the cabin fills with smoke, you’ll need to be able to get down on the floor and crawl (yes, CRAWL!) to get to an exit. This can be problematic if you’re weak or fragile and not very flexible or functional.

Pay Attention to How You Dress (Top 10 Tips)

Mother and child on airplane
Dress yourself and your child for maximum safety.

What you (and your children) wear matters when flying.

1. Don’t  wear synthetics, such as polyester, nylon, rayon or poly-cotton blends. Even though you may be far enough from the fire to avoid serious injury, the heat alone will melt your synthetic clothing and adhere to your bare skin.

Melted fabric that sticks to flesh can result in a critical burn and infection. However, at the same distance away from the heat, a cotton jacket or pair of pants won’t begin to char or catch fire. The bottom line is, natural fibers are safer, plastic is dangerous.

2. Wear natural fibers, such as cotton, pure wool, silk, or leather. Cotton is flammable, but in a truly massive and intense fire, whether your clothes are flammable or not won’t matter much unfortunately. NOTE: Some cotton shirts are sewn with poly/cotton thread (an ignition source), so you are still vulnerable.

3. Wear long pants and long sleeves. Skip the short skirts, shorts and skimpy T-shirts. Protect your arms and legs. Heavy denim pants and a cotton long-sleeved shirt are best.   Continue reading “KRON 4 | What NOT to Wear on Your Next Flight (Lifesaving Fashion Tips)”

KRON 4 | Are You Susceptible to Stress?

Stressed

Have you ever wondered why some people deal better with stress while you suffer from its unhealthy effects, e.g., weight gain, frequent headaches, high blood pressure, heart disease, forgetfulness, frequent colds, and neck/back pain to name just a few?

Where Stress Begins

Stress is encountered in almost every aspect of your life and is a major cause of not being able to stick to a healthy eating and exercise plan. But the degree in which people experience stress lies in their attitudes. Do you tackle life with a positive outlook or are you easily defeated? 

If you possess any of the following nine attitudes or issues, you could be the source of your own stress. Are you…

Impatient – If you’re impatient, You are critical of how others perform. You expect others to work, walk, drive (you name it) faster. If other people don’t meet your lightning speed standards, you boil over inside and are never at peace.

A perfectionist – If you’re a perfectionist, you strive to be perfect in all the things you do. Since it’s not possible to be “perfect”, you often feel anxiety, disappointment, pressure, and a sense of failure.

Always ‘on the go’ – If you’re unable to relax, you’re always working and jumping from one project or chore to another. You never stop to relax and calm your body and mind. This builds up to what’s called a “deadly stress momentum”. It’s not the act of keeping busy that causes your tension and angst, it’s when you continually push yourself that builds stress.

Powerless – If you’re in a role, whether at home or at work, where your feelings or opinions are not respected or heard, you feel unimportant and thus, feel an inner contempt. Practice asserting yourself to diminish your susceptibility to stress.

Angry crazy designer yelling and crumpling paper on his workplace

Angry and explosive – If you’re angry, you’re often loud, explosive and mad about people and things. You may have heard it’s good to “let go” of your feelings and not let them build up inside, but there are more constructive ways to control your anger before it controls you.   Continue reading “KRON 4 | Are You Susceptible to Stress?”

KRON 4 | Motivation… What Makes YOU Move?

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If you have trouble sticking to your exercise program, and it’s not due to a lack of desire to get fit, then it could be because the exercise doesn’t fit your personality. Everyone has their own exercise goals and needs, that is, everyone has their own ‘fitness personality’. I go through the five distinct fitness personality types with KRON 4 Morning News Weekend anchor, Marty Gonzalez.

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Fitness Personality Types

  1. Predictable
  2. Methodical
  3. Competitive
  4. Social
  5. Dynamic

#1 – Predictable

  • Thrives on routine
  • Is a reliable, independent and stable exerciser
  • Goes to the gym and develops rigid schedules and regimes

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Apple c heart symbol_40x54Fit Tip: Due to the lack of variation in your exercise program, you may hit a plateau by doing the same routine and become frustrated. By incorporating resistance, circuit or high intensity interval training and/or adding new activities each week, the positive physical changes may help reboot your enthusiasm.

#2 – Methodical

  • Likes organization, discipline and routine (but isn’t as rigid as the ‘Predictable’ exerciser)
  • Thrives on social interaction
  • Loves structured group exercise

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Apple c heart symbol_40x54Fit Tip: Exercising alone would de-motivate you. You would benefit most from joining a gym, hiking/biking in groups, or taking a group fitness class.

Continue reading “KRON 4 | Motivation… What Makes YOU Move?”