Stop the Cold from Freezing Your Health

By Erica M. Colvin

It is cold – everywhere. And the saddest part is the frozen icicles growing from my running shoes. I never meant to stop exercising, but the frigid air and icy sidewalks are just too uncomfortable. But the January thaw has arrived. And the promise of spring is making me a little antsy to get out there and get moving.

The first step to motivation is wanting to get out there—home is so warm and cozy. What we need to do is become uncomfortable in our warm environment.

Jog in Place
Start with a basic warm up. Jog in place for a few minutes. Move your arms. Start rotating your neck and ankles. Basically—get the blood flowing and heartbeat going.

Push-ups
Next, drop down and give me ten. Push-ups will activate your biceps, triceps, pectoral and abdominal muscles. Concentrate on breathing in when you push up, breathe out when you release down to the floor.

Sit-ups
Now flip over to a sitting position. Try a variety of sit-ups that will warm up all your abdominal muscles.

1) Lie on your back with your legs in a 90 degree angle with your feet off the ground. Place your hands behind your head or along your sides. Do ten sit-ups by lifting your shoulders off the ground. Now do ten sit-ups going side to side.

2) Let your feet come back to the ground. Do ten sit-ups lifting your shoulder blades off the ground.

Jumping Jacks
Start with 15 jumping jacks to warm up your inner thighs and oblique muscles.
You should now be warm; you should even be hot—too hot to stay inside. You have now created the desire to go outside. Enjoy your jog.

But do me a favor; let your running shoes thaw first.

For more ideas click here.

Sugar: Let's Win the Fight

By Erica M. Colvin


The first step to craving control is to understand your opponent. “A craving for sugar frequently dominates days and moods like a demanding, undisciplined, whiny toddler,” expert Carolyn Allen says. She teaches us to take control with these health habits of successful sugar stoppers.

 Find a substitute. We crave sugar after meals or in the late afternoon. Fruit – dried or fresh, can help curb a craving. Herbal tea, cheese and assorted nuts can have a helpful effect.

 Wait it out. The cravings will only last a couple of minutes. If you can wait it out, they will disappear. Find something to occupy your mind for a difficult 10 minutes. It will be worth it.

 Make goals and reward yourself for success. “The longer you can hold out, the easier it will become,” Allen encourages. She mentions rewarding yourself one dollar for every day you don’t indulge. At the end of the month treat yourself to something nice.

 Find a stout-hearted friend. “Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times,” Allen suggests.

 Put yourself in helpful situations. Clean out loose change from your car and wallet to avoid a spontaneous treat. Shop at the grocery store only after you have eaten a meal.

 Find some cinnamon. Cinnamon is a natural alternative that is proven to kill cravings. Stick some flavored gum in your pocket and chew it throughout the day.

 Brush your teeth when a craving hits. The sweetness of the toothpaste will distract you from eating sugar. Not to mention that lovely clean feeling you experience after brushing. Who would want to replace that with the sugar coating on your teeth after dessert?

The holidays set everyone back. But you can be the one to defeat the sugar craving and establish successful habits for the future.