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.

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6. Relish the Reward   

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

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?”

KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death

You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.

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1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.

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2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate. 

To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.

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3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:

    • Increased blood flow
    • Body temperature
    • Oxygen transport
    • Metabolism

This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.

4. Maximum Heart Rate is the highest number of times your heart contracts in one minute. It can be determined accurately via a graded exercise test, i.e., a stress test on a treadmill, or can be predicted by your age.    Continue reading “KRON 4 | Exercise Heart Rates Can Indicate Health and Predict Death”

KRON 4 | Golf Link to Sudden Cardiac Arrest

Did You Know…

Golf courses are the fifth most common place for people to suffer from sudden cardiac arrest (SCA). According to the American Heart Association, a golfer is one of over 380,000 people in the United States each year to suffer from out-of-hospital sudden cardiac arrest… and less than seven percent survive.

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Sudden Cardiac Arrest vs Heart Attack — They’re Different

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Sudden cardiac arrest is usually the first symptom of cardiovascular disease — especially in women. Women are 66% less likely than men to be diagnosed with heart disease before SCA strikes.

Sudden cardiac arrest accounts for 50% of cardiac deaths. Cardiac deaths are considered “sudden” if the death or cardiac arrest occurred within one hour of the onset of symptoms.

How to Be Prepared

The worst case scenario is having a cardiac event on a distant hole. On your next golf outing, it’s a good idea to do the following when you schedule your tee-off time:    Continue reading “KRON 4 | Golf Link to Sudden Cardiac Arrest”

KRON 4 | Does Your Voice Sound “Old”?

Have you ever talked to someone on the phone and determined the person is old just by the sound of his/her voice? You’ve likely heard an older person speak with that classic gravely, weak. raspy, wavering, hoarse, and/or breathless voice. When it comes to anti-aging, most people think about how to look younger and how to feel younger, but don’t usually think about how to “sound” younger.

As with everything else, your voice ages too, and most people don’t think about taking care of their ‘voice muscles’ like they do their biceps. On this KRON 4 health segment, Weekend News anchor, Marty Gonzalez, and I talk about how to keep your voice sounding “young”.

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Karen demonstrates how you produce vocal sounds.

Causes of Sounding Old

Over 30% of people over age 65 have voice problems. As you age, your larynx (a.k.a. voice box) changes. The following conditions may be causing your voice to become hoarse and weak causing you to sound “old”:

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    • Vocal cords are less elastic (just like aging skin and muscles) and are unable to work in the same way as when you were young. Your vocal cords move and vibrate to make sounds. When the surrounding muscles move, your vocal cords either tighten or loosen. To make higher sounds, your cords tighten.
    • Vocal cords and muscles in the larynx wear out and become more thin. As a result, your voice may sound higher.
    • Vocal cords are dry due to a decrease in blood supply and number of lubricating glands.
    • Weak abdominals – In order to form a sound, your abs and rib cage squeeze your lungs which make you exhale air.
    • Decreased lung capacity – By the time you’re 80, you may have 50% less volume compared to when you were 20.
    • Acid reflux can cause harshness, sore throat, cough.
    • Rheumatoid arthritis – This condition can lead to hoarseness because your vocal cords cannot move well. The inflammation limits the ability of the joint near your windpipe (cricoarytenoid joint) to move.
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Rheumatoid arthritis can inflame the joint in your windpipe and cause you to sound old.

KRON 4 Vocal Cords4    Continue reading “KRON 4 | Does Your Voice Sound “Old”?”