14 Tips to Help You Stick With Your Fitness Program

14 Tips to Help You Stick With Your Fitness Program

You have every intention of exercising, but it's been a long day at work and that little voice in your head starts piping up. "Don't go to the gym," it says. "You're too tired. There's a cold beer in the fridge. You know you'd rather lie on the couch and watch the game than sweat under a set of dumbbells."

Then the guilt creeps in. You think of all the reasons why you should work out -- staying in shape and protecting your health topping the list. But the subconscious scheme to hijack your workout routine isn't easily silenced.

Gray hair creeps up on you — sometimes literally. I was in my 30s, sporting a full beard, when I first noticed a few gray hairs appearing. Then there were more than just a few. It wasn’t long before the lumberjack image was beginning to give way to something closer to Old Father Time. It wasn’t just the image that bothered me. It was the way I felt. Sure, gray hair is supposed to make men look distinguished. To give them gravitas. Look at Bill Clinton. Look at the baby-faced newsman Anderson Cooper,...

Even the best intentions to exercise can be overridden with dozens of excuses. "I have to work," or, "It's too cold outside," or, "The gym is too far away." It's amazing how many ways you can talk yourself out of working out. What you need is motivation to turn inspiration into perspiration.

Whenever you're tempted to quit your fitness program, use these motivational tips to get yourself back on track:

 

1. Get into your fitness program for the right reasons. Studies show that people who are externally motivated -- that is, they're working out just to drop 10 pounds or shrink their beer belly into a six-pack -- don't stick with it. Those who are internally motivated -- meaning they exercise because they love it -- are the ones who stay in it for the long run. Which brings us to tip #2.

2. Learn to love it. Exercise shouldn't be a chore. The more into your workout you are, the more likely you'll stick with it. Don't limit yourself to weight machines and treadmills. Try different programs -- like yoga or Tae Kwon Do -- until you find ones that are more fun than work

3. Mix it up. Cross-train to keep things interesting and exercise different muscle groups. Switch from the elliptical to the stair climber. Alternate between machines and free weights. Don't reinvent your entire routine every week; just shift it around a little.

 

4. Keep at it. No one has perfect form the first day they start strength training. Every workout takes practice. If you trip over your wheels the first time you try inline skating, do it again, and again. Eventually, you'll get the hang of it.

5. Start slow. Running 10 miles your first time on the track won't make you an Olympian;, it will just leave you sore -- or worse, injured. Take it easy when you're getting started. Maybe you only run a quarter of a mile your first week of training. Add distance and intensity in slow but steady increments.

6. Don't push yourself too hard. There are a few reasons why half of people who start a new exercise program ditch it within the first year, and one is that they can't keep up with the boot camp pace they've forced on themselves. Learn your limits, and know when you've reached them

 

6 Ways to Get in the Mood

How to break the no-sex rut and why it matters.

You're both tired. The kids are light sleepers. You're not happy with your weight. You're stressed out over deadline pressures at work. There are many reasons people in long-term relationships find themselves reaching for the pillow or the remote control instead of their partner's body after the sun goes down.

But a healthy sex life is a key part of an intimate relationship, and neglecting it can push the two of you further apart.

 

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"When you're in a long-term relationship, you get into a routine," says ob-gyn Renee Horowitz, founder of the Center for Sexual Wellness in Michigan. "There's biological evidence that novel experiences cause the release of dopamine in the brain." Dopamine is a chemical messenger that affects the pleasure center in your brain. "That's why it's so much easier," Horowitz says, "to get excited in a new relationship -- everything is novel, and your brain responds accordingly."

Obviously, you can't switch partners every time the excitement wanes. But you can change up some of the other factors. "Try a different place, a different time, a different position," Horowitz says. Have a morning quickie. Try sex in the shower or in a different room in the house.

 

Problem No. 2: Too Much to Do, Too Tired

The Solution: Take a Romantic Break

All couples are tired at the end of a long day. And it’s hard to have energy for romance by the time you get everyone to bed and deal with chores. But that can be changed.

"You have to prioritize what's important," sex educator Sadie Allison, whose best-selling books include Ride ‘Em Cowgirl! and Tickle Your Fancy says."Tired as you might be, it's OK to just make it a quickie sometimes. Sex is so important to the overall health of your relationship."

Instead of waiting until it's time to put out the lights, take a break for a romantic encounter before you start the evening's chores, Allison says. "Make space and time where you can escape and get creative." She says it isn't going to happen spontaneously. "You have to find the time and make a date."

 

Problem No. 3: 'Who Are You?'

The Solution: Rediscover Each Other -- Without Pressure

If you haven't had sex for some time, a come-on from your partner can feel very artificial and forced. It helps to reconnect in a non-sexual way first, says psychotherapist Christina Steinorth. "If you haven't had any kind of quality time together, you're not going to feel sexual," she says.

Steinorth says it’s important to mix it up: Forgo the old “dinner and a movie” cliché in favor of something new, and make it a priority on your calendar. "Schedule time each week for date night. [Try a] shared experience: biking, bowling, something silly. Plan a trip to the farmer's market and a stop for a cup of coffee every Sunday morning. Let it become a habit," Steinorth says, "and you'll feel reconnected. The desire will just grow from there."

A quick sexual encounter may regain its excitement once you’ve reconnected. "When the relationship's alive like that, the 10-minute ‘let's sneak off and do it' quickie works great," Steinorth says. "It's like your little secret and helps further build the bond between you. But that bond has to be there in the first place."

How to break the no-sex rut and why it matters.

 

Problem No. 4: You Don't Like Your Body

The Solution: Focus on What You Do Like

Many of us have things we'd like to change about our bodies. Maybe you never lost the baby weight, or you're not happy with how you've stopped going to the gym.

"Ultimately, low self-image comes down to not being in love with yourself," Allison says. "And if you don't love yourself, you're not going to share yourself with someone else. Short of therapy for poor self-esteem, you can try finding things about yourself that you do like and focus on those sexually."

Or focus on your partner's body instead of your own. "What do you love about the person you're with? What about his or her body arouses you?" Allison asks. That way you can shift the focus from your own insecurities to what makes being together fun.

 

Problem No. 5: Sex Hurts

The Solution: Don't Suffer in Silence

Sometimes it's not that you're not feeling in the mood; it's that your body isn't cooperating because sex is painful. This can be a big issue for women approaching menopause, and you might be too embarrassed to tell your partner.

"As we age," Horowitz says, "estrogen levels decrease and this affects a lot of organs, including the vagina. When tissues atrophy and thin out, losing some of their blood supply, intercourse becomes more painful.”

Fortunately, there are remedies for painful sex. For many patients, Horowitz prescribes a vaginal estrogen. Vaginal lubricants are also available over-the-counter. But check with your doctor if the pain continues. That way your doctor can rule out other, possibly more serious conditions that might be causing it.

 

Problem No. 6: You're Still Not in the Mood

The Solution: Find the Cause

A dwindling libido may be more than just a sign of aging. It may be a sign of another health problem. For example, depression, anxiety, and hormonal imbalances can all contribute to sexual dysfunction. In men, not being able to get an erection can be an early warning sign of diabetes or heart disease. And some medications, including antidepressants and blood pressure drugs, can lower your sex drive.

Behavioral issues can also interfere with your ability to have sex. Smoking and excessive alcohol consumption can put a damper on sexual response. Even the way you exercise can be a factor. For instance, too much time on the bike can lead to problems in bed.

"Both men and women who are always on their spin bike can have problems with orgasm and arousal," Horowitz says. That's because the pressure put on the pudendal nerve and artery can decrease the blood supply to that region.

There are remedies for these problems. Share your concerns with your health care provider who can help you explore what alternatives you have

 

6 Things to Consider in Choosing the Right Health Plan

Today marks the start of open enrollment under the Affordable Care Act, and the launch of new online health insurance Marketplaces.

 If you are currently uninsured, buy health insurance on your own, or run a small company and would like to provide your workers with coverage, this is the time to take a look at the new health insurance options available. Open enrollment will run from October 1 through the end of March, 2014.

 As you head to the Marketplace in your state, here are 6 things to be aware of when deciding which health plan is the best option for you and your family.

 1.Know the levels: There are four different types of health plans that can be sold through the Marketplaces — bronze, silver, gold, and platinum. All of them must cover what are called Essential Health Benefits, which include services that fall within 10 different categories.

 The primary difference among the “metal” levels will be how much they pay, on average, toward the cost of services the health plan covers. Generally, lower cost health plans will require you to pay more each time you go for care.  The more you pay for your plan, the more it typically covers in out-of-pocket costs.

  2.Do the math: If you rarely go to the doctor, it may be less expensive for you to select a plan with a lower monthly premium even if it requires you to pay more each time you go for care. If, on the other hand, a chronic health condition has you at the doctor’s office several times each month, you may find you’ll spend less money in the long run by paying a higher monthly premium, but less at each visit.

  3.Know all costs: Premium – the bill you pay each month for your health plan –  is only one marker of how much you’ll spend on your coverage. Each health plan will have a different combination of deductibles, co-pays, and co-insurance, and these costs can quickly add up. You need to take all of your potential costs – premium, deductibles, co-pays and co-insurance — into account when deciding which plan will meet both your medical and financial needs.

 4.Look for service limits: Although insurers can no longer apply lifetime and annual limits on care, limits can be placed on the number of visits for certain types of services, such as physical therapy. If you have a particular health need, read those details carefully to make sure you’re covered.

 5.Watch the network: One strategy insurers are using to keep costs down is by limiting the number of doctors and hospitals they include in their provider networks. If you have insurance now, don’t assume new plans sold by the same company will give you access to the same list of healthcare providers.  It’s important to examine the provider panel carefully before selecting a health plan, especially if continuing to see your doctor or visit a particular health system is important to you.

 6.Pay attention to drug formularies: If you take a lot of medications you’ll also need to closely evaluate each health plan’s list of covered drugs to make sure the medications you need are on the list. Also check to see if your plan has a list of preferred pharmacies where you’ll pay less for your medications than if you go to one considered out of network.