Three years ago I presented the following post and as school has started back up (or is about to) for a large majority of us here in the U.S., I thought it would be beneficial to remind everyone just how important sleep really is.
What I didn’t address before was how important sleep is for children/teenagers. If your school-aged child has to start school at 7:30 or earlier, it is imperative that you guide them to getting to sleep as early as possible. Current studies show the detrimental ramifications of too little sleep for children ages 5-17, with issues ranging from lack of concentration, depression, increase in body fat, and mood swings.
It is up to us parents to enforce earlier bed times especially when transitioning from summer break back to school hours. If your child has trouble winding down, take away their electronics as they have been proven to be stimulants instead of relaxers, and encourage reading quietly in bed until they fall asleep, etc. It only takes a firm commitment for a week or two until the new routine is firmly in place.
Now for the rest of you, read (or re-read) this former post and then get some sleep!
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It’s a well-known fact to those of us in the fitness profession that sleep is a key element in achievement of one’s fitness goals to lose fat (lose weight as most of you refer to it). Unfortunately, this fact is little acknowledged, not to mention followed, by most people. Sleep is a commodity in our fast-paced, over-worked, over-committed society. While many of is can function quite well with little sleep (especially you Moms), the detrimental effects are huge, yet hugely ignored.
With too little sleep comes a myriad of issues ranging from depression, elevated stress levels on organs, higher blood pressure, higher risk of type 2 diabetes, reduced sex drive, inability to concentrate, deteriorated memory, etc. But the biggie is obesity. According to studies by medical professionals, people who sleep less than six hours a day were almost 30% more likely to become obese than those who slept seven to nine hours. Research has shown a direct link between sleep and the peptides that our brain stimulates to regulate appetite. Not only does sleep loss appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods, especially at night when the body is less likely to burn those calories.
There is also a vicious cycle that occurs in the many obese people who suffer from sleep apnea. Even if they allow enough time to sleep, their sleep is disrupted multiple times each night which results in less quality sleep time. Thus their bodies retain more fat, increasing the sleep apnea, and the cycle continues until they are on assisted breathing devices. I have a hard time convincing clients that if they follow my recommended course of exercise, healthy consistent nutrition, and proper sleep habits, they could find themselves off the breathing mask within months (and in many cases off their high blood pressure meds too)!
So here are a few tips that can help improve the increase amount of time you sleep:
Prioritize: Make sleep as important as all the other responsibilities you have in your life. Schedule at least 8 hours of sleep just like you schedule everything else from getting to work on time to getting to the gym (you do schedule your gym time too, right?). For children you really need to do the math and get them tucked in early enough to balance out when they have to get up (see chart below).
Decompress: Many of us need a little while to decompress before we can fall asleep. Schedule about 30-minutes prior to when you want to fall asleep and do some yoga-like stretches, read a book, watch TV (as long as the show is not too dramatic or stimulating), or journaling (as noted below).
Journaling: If you’re like me, sometimes the issue with falling asleep (or staying asleep) is an over-active brain, sorting and re-sorting tasks needing to be dealt with. If you spend a few minutes prior to sleep writing down the issues weighting on you, or Journaling about your day and feelings, the brain will relax and sleep will be easier.
Time your Nutrition: You mustn’t got to bed hungry, but conversely, you need to not have just eaten a meal. Make sure your last meal/snack is at least one hour prior, but not more than two hours before bedtime.
I believe the idea of a “mid-life crises” first came into prominence in the 1970’s, stereotyped by men in their 40’s buying sports cars and/or leaving their wives for younger women. Soon women too displayed their versions, having plastic surgery on faces or breasts, and/or having affairs with younger men. This was brought about in such large numbers due to baby-boomers realizing that they had been pigeonholed by the fiercely established routines of the post-depression era generation into living lives of college, marriage, career, and retirement, whether they wanted that life or not.
Throughout the decades this concept has changed slightly by progressing to different ages/decades – for a while people in their 50’s – now 30-something’s. I think the reason for these “crises” occurring earlier now is due to the tangential nature of our current generation.
To me the idea of a mid-life crisis is simply the realization by someone at any age that they’re not living the life they really wanted or intended. For some, they feel unable or unwilling to manifest a significant change so they simply partake in a small “acting out” in one area of their lives. Whether it’s purchasing a sports car, obsessively picking up a new hobby, or dating multiple partners, these little actions shake things up but don’t necessarily rattle one’s entire cage. For others, a complete left turn occurs. Some go back to school, switch jobs/careers, move to new Cities or States, get divorced, etc.
Why I’m examining this concept is that what I see since mid-life crisis became a coined term is people letting life lead them until they finally snap and decide that they want to lead their lives. Unfortunately, many people do not do this in a well-thought out manner. They react to their emotions and roll the dice taking any new direction as better than where they had been. Sadly, the new direction, while different, may be no better a fit.
As a life coach I counsel my clients to always change what is truly not working for them (or to use a trendy buzz term “not living an authentic life”), but to do so with a plan. Soul-search and come up with what is the better choice for you and your life. Be it a new career, or a new place to live – come up with an idea and then sit with it for a little while. Mull it over, review the pros and cons. Once you’re certain, then outline the most direct path to achieving that change.
Rocking your boat too quickly often results in too many aspects of your life spiraling out of your control. While you may want to get off the ship you’re on, you should do so in a way that doesn’t drown you.
If any of this resonates with you, and you’d like more help in facilitating major changes in your life, please feel free to contact me.
In April 2013 I addressed the downfall of having unrealistic or rigid expectations on the people in your life (Great Expectations). What appears to need a little more driving home today is that many of you set unrealistic expectations upon yourself, causing serious detriment to your fitness goals.
While most people seeking to make a change to their body due to health or appearance issues lean towards a half-hearted approach to their goals, a significant demographic errs with an expectation-driven approach that only truly tenacious athletes can “win” with. In simple terms, you set your mind on an expectation (goal) that your body can be changed in a specific amount of time and into a specific shape that is usually unrealistic and therefore unachievably.
Now some of you might be saying without these self-imposed “rigid” expectations, I won’t push myself or hold myself accountable. While that might be true to some extent, more often then not there are more cons than pros to this approach. Having too high expectations on yourself results in problems ranging from weight/fat increase instead of loss, to injuries, and most notably emotional stress, exhaustion, and depression.
As an example, I once had a client who was scheduled to be married one month from when I met her. She was obese and had no muscle tone to speak of. She wanted lean toned arms, and to lose 3-4 inches from her mid-section. She said “I will do whatever it takes, I’ve made a commitment to myself to achieve these goals.” The problem was clear, her goals were impossible to achieve in the time allotted. I told her so. I told her that we could make headway, but that 30-days was not enough time to achieve her specific goals.
While we started out strong as the half-way point loomed large she fell into a funk, started cancelling sessions, and even considered cancelling her wedding, all because her goals could not be achieved. She finally came to talk with me, tearfully sharing that she felt she’d disappointed everyone and let herself down.
I know this is a very extreme example, but I really want you to look at what expectations you place upon yourself, even in a subtle everyday manner, that can cause you to feel self-doubt or disappointment all because of an imposed “need” to make something happen.
But good news, there is a simple solution – I call it The Looking Glass perspective. When you create an expectation upon yourself, imagine placing that expectation upon someone else – someone that matters to you, like a daughter, son, sibling, or parent. Whether the goal is to get a better job, find a mate, or just be in a different shape for summer or an event, it’s always easier to ascertain if your desires are too much by imagining someone else trying to achieve them. See those goals through the eyes of someone else and you’ll very quickly know if the expectations are too high. Then all you have to do is think about what you’d advise them to do. How you would modify those goals to fit into the realistic shape of their (and your) life.
Give it a try, you’ve nothing to lose but stress and disappointment. As for keeping a fire lit under your butt, that’s what I’m here for. Anytime you need a little kick to stay on track, drop me a line.
Breathing, something we do automatically thousands of times each day. Even if we try to hold our breath, our brain takes over after just a few seconds and forces us to breathe. It’s so automatic that we take it for granted, But breathing is not just our body’s built-in function for staying alive, it’s also a tool that you can manipulate for the benefit of your body and brain.
Yoga and meditation fans already understand that breathing is imperative to a successful stretching of muscles or relaxing of the mind, but there’s even more to it than that. Breath control can beneficially regulate your blood pressure, heart rate, metabolism, and your body’s negative reaction to emotional stress. Specific breathing technics can also help control the brain’s release (or cessation) of chemicals and hormones that affect your organs and central nervous system. How’s that for something we ignore all day long?
Here’s the key, you must become more aware of your breathing. The easiest way to do this is by studying your breathing habits and keeping a mental or written diary. Over the course of the next few days, take note of your breathing many times throughout the day and especially during specific situations – like when exercising, arguing, driving in traffic, working, dealing with your children, watching TV, and even when eating. Pay attention to the speed you breath, the depth or shallowness of your breaths, and whether it’s from your nose or mouth.
A lot can be learned from these days of study about how you handle stress and how your body is being affected by what you’re focusing on (or more likely fretting over). Set an hourly alarm on your watch or smart phone if you need help remembering to pay attention to your breathing.
Once you see where/when the most detrimental affects are occurring (i.e., rise in blood pressure or heart rate, stress headaches, tension throughout the body, etc.) the next time you find yourself in that situation(s) try this:
Stop what you’re doing
Close your eyes
Take 10 very slow, deep breaths.
The best technique for this is to breathe in through the nose to a count of 7, hold for 3, and then exhale through the mouth to a count of 10. It might take a little training to become comfortable with this count-and-breathe method, but it’s so worth it. If you want blatant proof of the positive affects of this, place your right fingers upon your left wrist (finding the pulse point) and feel it slow down as you breathe).
I cannot stress enough how important breathing is – and for reasons you might have never realized. Go ahead, take a moment and see for yourself. Breathe in, breathe out, repeat.
When I was a child (decades ago) we were taught in school that the United States was created to be the “land of opportunity.” A place where you could live free from persecution for being different or believing in a different God, and achieve your dreams of building a business which would provide you flexibility and financial security. People worked hard but also enjoyed a nationwide observance of Sundays off, a week at Christmas, and summer vacations where we drove cross-country and played together as a family.
Things sped up, and now we are a Country obsessed with being operational 24/7, sleep/rest be damned. With society on the whole working longer hours, having too many obligations and distractions, and entire generations of families that live for their measly 1-2 weeks of paid vacation, it’s no wonder high blood pressure and depression are on the rise with both adults and children.
In case you didn’t know, the US is the “only developed country in the world without a single legally required paid vacation day or holiday” according to USA Today. “By law, every country in the European Union has at least four work weeks of paid vacation. Austria, which guarantees workers the most time off, has a legal minimum of 22 paid vacation days and 13 paid holidays each year. The average private sector U.S. worker receives 16 paid vacation days and holidays. One in four Americans does not have a single paid day off.”
Don’t even get me started on how many children are not afforded enough play time compared to the “olden days” – with school times starting earlier and running longer, homework averaging two hours a night for most middle-school kids, and four hours for high school, and then there’s an average of four to ten hours a week spent on team sports involvement or music/dance study – it’s no wonder kids have little time to actually stand outside and simply play.
All of this is tragic to me. But clearly my weekly blog and virtual soapbox is not going to change this. But what change I can encourage is that of personal time management to allow play time to be a part of your, and your kids’, weekly schedule.
One of the fundamental aspects of my business Dane Life Fitness is to help my clients carve out time where they can be artistically creative (using the right sides of their brains) or regularly play with their children (or adult friends), whether it be a card game or biking together, etc. Just some time spent on a weekly basis where they can let go of all the mental issues that stress us out (and the physical results therefrom). This play time is essential to a healthy internal and external life, as well as providing huge benefits to the core function of a family.
So whether or not you have paid vacation time, I challenge you to pick up an artistic hobby, a group sport or activity, or at least plan (and achieve) a weekly trip to the park to play catch or frisbee with your kids or adult friends. I also suggest you find a way to take at least one week a year to do something that is not just visiting relatives in another state (unless you find that relaxing). You need to get away and decompress. Your kids need do that too!
So enough staring at a computer screen – GO PLAY!
As the year winds down and the holidays rear their busy, caloric, stressful heads I want to take a moment to remind you to be accepting and compassionate – OF YOURSELF! Clearly all of us should be accepting and compassionate of others, but I find that so many people can give love and compassion to others but NOT to themselves. Therefore, this time of year that type of person is even tougher on themselves which leads to more stress and less enjoyment of what should be a wonderful time of year. Is that you?
The most typical topics that we you might beat yourself up about are:
- I didn’t reach my goals
- I didn’t get in shape
- I’m still at the same dead-end job or relationship
- I have to buy so many gifts and have no money
So listen what I am yelling at you right now: STOP IT!
If you didn’t reach your goals because you didn’t try, okay, so now you must see that inactivity and/or indecisiveness clearly doesn’t work. So find stronger motivation and perhaps an easier goal to reach (i.e., the first step towards the total end goal) and come January, get off your ass and start moving towards that goal!
If you didn’t get in shape because you didn’t stick with healthier nutrition and an exercise regiment, again, nothing will change until you do. But you are human and not alone in this – so stop beating yourself up about it. Just follow this blog, join a gym, find a trainer, or whatever it is that will MOVE you (pun intended) toward your fitness goals in the new year.
If your job still sucks the life out of you, and/or a relationship has run itself into the ground with no hope of revival, then decide if you’d rather be exactly where you are NOW one year from now, or somewhere else. If you can’t bear the thought of still being STUCK this time next year, then again, get off your ass and do something about it. There’s ALWAYS a choice that can be made and implemented.
Lastly, as for the dreaded cost and stress of holiday shopping – I know for a fact that most of us would really rather spend quality time with our friends just sitting around being together, drinking wine, playing cards, watching a movie, having a meal, etc. Same goes for fun or funny homemade or gag gifts that break no one’s bank. A token present or little joke gift to remind someone that they’ve got a friend who cares is really the best gift of all. No one wants a gift when the giver has stressed themselves out over it or incurred debt. The only person who truly demands a certain amount of money spent or certain high quality of gift is usually YOU, the giver. Otherwise, they’re not a person you should be hanging with anyway.
So do what you can to be happy and not bah-humbug this holiday season, and get your ducks in a row to hit the ground running come January. Remember, you’ve got me in your corner – I’m always happy to help keep you motivated!
I have never been a very “smiley” person. It’s not that I’m mad, sad or hostile, I just do not walk around smiling. Perhaps it’s my childhood inherent shyness still lurking beneath the surface, or the fact that I’ve always been self-conscious of my teeth (five years of braces will do that to you), but even if I’m feeling happy and carefree, my face doesn’t display it. I’ve heard from others who have joined me in complaining about strangers who walk up to us saying smile pretty lady, why so serious? This has happened at the gym or grocery store on more than on occasion, and I know I’m not alone in this. I usually find it to be quite annoying, as it sounds a tad demeaning, not to mention that they really have no clue what’s going on in this woman’s world – maybe there’s a very good reason why she’s not smiling!
But recently at the gym as I pondered my smile-less demeanor, I simultaneously noticed how many women wouldn’t smile at me as I passed by and made eye contact. My initial reaction was one of defensiveness – what’s wrong with them, are they threatened by me or feeling superior? Then I realized how many people must think the same thing of me. These other women could be shy, could be seriously focused (as I usually am), or could be suffering from a bad day or some sadness I could never know about. I also reflected upon some of my friends who are very “smiley” people, and how they’re always quick to smile and say hello, and consequently receive a lot of friendly acknowledgment back.
Having heard for years (from doctors to yoga gurus) that smiling had huge health benefits, I did a little research and found a myriad of “benefits” cited out on the internet. Here are the most common and compelling:
- LOWERS YOUR HEART RATE. Smiling slows the heart and relaxes the body. This lets the heart work without overworking. People who smile and laugh often are less likely to develop heart disease. Smiling also temporarily reduces blood pressure.
- LOWERS STRESS, IMPROVES MOOD, BOOSTS IMMUNE SYSTEM. There is a definite lowering in physical tension when we smile as smiling releases endorphins that counteract and diminish stress hormones while also lifting your mood. Endorphins also are natural anti-inflamatories which help to reduce pain in our bodies (another reason we might not be smiling). The reduction in stress also allows our bodies to be more ready to fight infections or viruses, thus boosting our immune systems.
- ENCOURAGES TRUST. Studies show that we are more trustful of others when they smile and smile genuinely. Trust is an important aspect of our social health when dealing with people, whether loved ones, co-workers, or even strangers.
- CONTRIBUTES TO SUCCESS. Smiling makes us appear confident, self-assured, and approachable. Those who smile are more likely to earn more money through tips and raises, and are more readily approached with business ideas and other career opportunities or advancements.
- LOOK YOUNGER. Smiles naturally lift the face which studies have shown can make people look younger (around 3 years younger on average).
There were many more smile-benefits listed, but I figured these five were strong enough. So I decided to run a test – I would smile randomly throughout my day, with a specific attempt to make more eye contact with people while I smiled.
The results … first off, my workout was more relaxing and thus effective. I had fun working out while smiling at my fellow “gym rats,” and left feeling more satisfied, both physically and emotionally. My interactions at stores and restaurants were far more pleasant and I received better service and prices (grocery checker offered me several coupons just because she had them). At the end of the day I looked less tired too (i.e., younger).
Based upon this, I say smile away people! You might have to force yourself initially (though don’t force the smile – those look creepy and fake), but once you garner a few positive reactions it becomes easier. Just find something to think about that puts a smile on your face and you’ll look (and be) sincere. The benefits will follow. Please feel free to share your test results with me and my readers!
Even before I became a Mother, as a personal trainer and life coach I was very passionate about helping women not be martyrs just because they had children (and spouses). Knowing from first hand experience (my childhood) that a women could be a mother and still achieve her career goals and have a personal life too, I always had the perspective that being a mother did not have to end my time as an individual who has interests, hobbies and needs.
Clearly I had (have) a remarkable mother who demonstrated through her actions that you can be a woman and a mother, so in 2005 I wrote and published my first book: Joan of Arc Is Dead. A Wake-Up Call For Women Who Sacrifice Too Much. Now 10 years later I find myself coaching a new crop of clients regarding this same issue. The chronic complaints I hear range from “I have no time to work out,” “my spouse and I haven’t been on a romantic date in months,” “I miss hanging out with my friends or shopping without the kids in tow,” or “there’s no time for me or my needs.”
In answer to all these complaints I say rubbish. YOU have set up your lives to place the needs of the children/spouse before your own. Many life coaches and self-help gurus utilize the analogy of airline safety instructions as an illustration of why this habit is detrimental. They say: place the oxygen mask over your nose and mouth FIRST, then assist your children. The reason for this is that if you pass out from lack of oxygen you’re no good to your children. Well it’s the same in life – if you are over-fat, over-stressed, unhealthy and/or (most-importantly) unhappy, what good are you to your family?
More significantly, what are you teaching your kids (especially daughters)? We tell our children they can be anything, do anything they set their minds to. But our actions as martyring mothers suggest that once you become a parent, those things you had passion for take a back seat to the needs of the child. If I were that child, I would wonder why bother pursuing my goals if once I had a child I had to stop participating in things I enjoy. Clearly there are times and situations that choices made by all parents put our needs last, but if you are consistently harried and/or angry that your needs and wishes are not being met, you must look at yourself for the responsibility.
Now if you’re yelling at your computer screen that there’s absolutely no room in your life for YOU, let me share my Mother’s journey (in brief). She was abandoned by my father and left with two children in a rented house in Los Angeles, her college degree unfinished, in the 1960’s when divorced women were not often welcome in most other women’s homes (for fear she would steal their man). She went on to complete her Master’s degree at UCLA, then obtain Ph.D. from USC (on a full scholarship) all the while working two jobs. On a shoe-string budget, she fed us (healthy choices I might add), clothed us (often sewing our clothes), kept a clean house, was always on time, and still managed to go out once or twice a month on dates. Although my brother and I were “latch-key kids” I always felt my mother was there if I needed her and she taught me how to cook, sew, clean, spent time making arts and crafts with us as well as reading books with me. So I think if she can do it under those circumstances, you can do it!
The easiest and best first step is to begin (or resume) exercising. Choose a time and whether it’s a gym or at home, let the entire family know (including yourself) that this is a non-negotiable appointment for YOU. No matter how tired, you must push yourself to keep this appointment with yourself and trust when I say that after a very short period it will become easier and the rewards are huge. From fat-loss to mood-elevation and stress reduction – you and your family will gain huge benefits from these results. I understand that many of you juggle school-age children with a full-time job, and that you honestly can’t imagine squeezing one minute nonetheless an hour out of your jam-packed schedule. But I promise if you stay open to the concept, and you can find ways to put your needs and wants into the family’s schedule.
So the next time you lament that you didn’t get to do something you really wanted or needed, stop and remind yourself that the quality of YOUR life matters too and it’s all in your capable hands.
As a life coach I find that my most used strategy in helping a client create a better and happier situation for themselves (whether relationships, career, or their emotional health) is to guide them to see a problem from a different perspective. We tend to approach all problems from the same angle with the same emotional perspective that is our “go to view” based upon our baggage and inherent personality traits. Quite often, that approach results in a failure to change the situation for the better.
Although it’s difficult to see a situation through foreign eyes, it is essential to breaking patterns that are detrimental to your life. I call the strategy “neutral perspective.” In a sense it’s about seeing the FACTS (factual evidence is generally indisputable) from an unemotional viewpoint. Once you look at the issues that are tangible and real and remove your own issues from the equation, a clear solution always presents itself.
A long time ago I heard a psychologist on the radio share a wonderful modern-day fable that perfectly demonstrates neutral perspective. It is the story of Three Men and a Naked Lady (bet you didn’t see that coming)! It goes like this:
Three men are sitting in a car at a stop light. Suddenly a completely naked woman walks in front of their car through the cross walk.
The driver views her with contempt for so brazenly taunting him and deems her a sinner and whore.
The front passenger views her with lust and admiration, knowing with certainty that she would welcome his advances and that perhaps he should follow her.
The back passenger though at first quite shocked, realizes that something is amiss and this poor woman needs help. He jumps out of the car, drapes his coat around her, and offers her a ride. She is beyond grateful. Turns out she was a kind and very wealthy woman who after being kidnaped and robbed, managed a daring escape albeit without her clothes. After accompanying her to the police and seeing to her safe return home, a week later the woman repays the man’s kindness with a lovely dinner and within a year they are married and live happily ever after.
This is a perfect example of emotional vs. neutral perspective. The first man felt inadequate in his relationships and had a negative view on women in general. The second man had learned to cover up his insecurities with arrogance and false bravado. The last man was emotionally balanced enough to look at the tangible facts in a situation and act accordingly. He saw a naked woman with bruises on her arms, crying and looking quite scared. He knew this had nothing to do with him.
So whatever it is in your life that is bringing you strife, stress, and/or heartache, perhaps it’s time you viewed the situation with neutral perspective. Once you can see clearly what the problem truly is (through factual evidence), a solution will clearly present itself. Then you just have to face implementing that solution – which is very often not easy but if the stakes are high enough to you, anything can be made better!
If you are interested in some life coaching help, http://www.danelifefitness.com.
For centuries people have perpetuated the ancient lore that a fountain of youth existed. A magical pool of water (or some other substance) that could keep or transform youth and long life. Well if you didn’t already know this, it doesn’t exist!
I bring this up because of the current escalation in people using (or rather misusing) the latest fountain-of-youth-fad Human Growth Hormone (commonly referred to as “HGH”). HGH is produced by the pituitary gland, and helps to regulate several body issues such as metabolism, muscle and bone growth (more muscle, less fat), skin and hair quality, and your body’s assumption of sugars and fats. Traditionally it has been prescribed to help skeletally and muscularly underdeveloped children and adolescents grow taller or heavier. But since the body’s HGH levels naturally decrease with age, people have now turned to HGH products with the misplaced idea that it can rev help them lose weight and more ridiculously reverse aging.
Thus, the market was flooded with injectable HGH via Internet pharmacies, anti-aging clinics, weight loss scam web sites, and worst of all, hack doctors (you must have a prescription for these injections). But now, with people always wanting an easier option, suddenly HGH in pill form is being peddled on infomercials or online ads that claim they will turn back your biological clock, reduce fat, build muscle, strengthen your immune system, level your blood sugars (appealing to diabetics) restore hair growth, and even improve your sex drive. However, the FTC (Federal Trade Commission) has found no proof or reliable evidence to support any of these claims especially in light of the fact that when taken orally (pill form) HGH is digested by the stomach long before your body can absorb it. So in case you missed it, swallowing an HGH pill, whether herbal or not (or using an spray), will NOT alter your body in any significant way.
The truth about HGH whether injected or in pill form is that it is NOT a fix for aging or fat loss, and there are dangers to its use as well. While HGH injections have been useful in the treatment of children and adults who have significant growth hormone deficiencies, for the rest of the population there is the potential for a myriad of serious side effects, including:
- Swelling in the arms and legs
- Carpal tunnel and arthritis like symptoms
- Increase in headaches and muscle pain
- On-set Diabetes
- Abnormal growth of bones and organs
- High blood pressure
- hardening of arteries
So once again I find myself standing on my soapbox pleading with the masses to not look for shortcuts when it comes to improving their health. If you’ve been following my blog for any period now, you know that I’m a proponent of making the change to a healthier lifestyle quick, easy, and moderate (no extreme diets or two hour workouts). There are no shortcuts, but honestly, It’s not as hard as you think once you embrace these simple ideals:
- You must eat small healthy quantities 5-6 times a day while still allowing yourself small indulgences along the way;
- You must drink lots of water;
- You must exercise a minimum of 20 minutes, 3 times a week in a manner that elevates your heart rate and challenges your muscles; and
- You must stretch and seek improved or sustained muscle flexibility and balance, while also allowing for enough sleep/rest.
These four simple “musts” can become second nature if you are motivated enough and prioritize them into your life. They are far less expensive than pills or fad equipment or DVDs, and ultimately they will get you to your goal and keep you there. Endorphins help reduce inflammations (like arthritis), improved circulation will result in healthier hair, nails, and skin, and regular exercise elevates your energy all day (which can also directly translate into your sex drive if that’s one of your issues. Who needs HGH now?
Please stop looking for the fountain of youth – for in truth it only exists within your own commitment to stay healthy and active for as long as you’re destined to live.