MHA presents awards at annual meeting

The Mental Health America of Licking County (MHA) celebrated its 65th Annual Meeting and Dinner on Thursday, Nov. 8 at The DoubleTree by Hilton in downtown Newark with MHA’s Board of Trustees, staff, consumers and friends of MHA.

Doable Fitness Goals That Are Worth Pursuing

Taking on a fitness journey is a lifestyle change that quickly improves your physical and emotional health. Regular and consistent exercise also sculpts the body, but only in the medium to long term. For many, the lack of immediate results in the weight loss and muscle departments can be demotivating.

For this reason, you should start your fitness journey with very realistic, gradual milestones. Your fitness journey will be a marathon, after all, not a sprint. The strategies below will help you make enduring changes that will pay off for a long time to come. Check these phentermine alternatives.

Starting Over

This section is for anyone who is looking to take up fitness after an extended hiatus. The mere thought of starting a new fitness journey can be intimidating. Your mind may trick you into thinking that you need to clear some impossible hurdles even before starting. There’s only one way to get through this: Start small.

If the idea of going to the gym seems like too much, start with five or ten minutes of exercise right in your home. Make it a point to make this small, daily effort towards exercise. This will rewire your brain to accept that you are capable of setting a goal and working on it. Here is how to rewire your brain to make yourself more consistent.

1) Forming A Habit And Sticking With It

weights

You’ve overcome the mental block of starting your fitness journey, and now you have to find the motivation to keep going. So there you are, faithfully showing up for every one of your workouts, until one day you just don’t feel like it.

Maybe you didn’t have the energy to wake up early one morning, or a hard day’s work had you running on empty. Missing one morning or evening session can lead to erratic workout patterns, snowballing into another long hiatus. Here’s how to avoid this:

Build A Habit By Starting Small

Diet and exercise are habits you form mentally, even as you form them physically. Your mind can override your body after a long day, and it can wake you up when you would rather sleep in. Here is how to turn the mind into your very own fitness trainer:

  • Start with short, easy sessions that are a walkover and stick with the ‘easy’ setting for a week or two.
  • Proceed to turn it up a notch to give your body and mind something new to work with. Take care not to discourage yourself by pushing too hard; this is about forming a habit more than anything else.
  • Slot your workouts for a time when you have the energy and concentration to get through a few minutes of exercise.

It will take a couple of weeks for your mind to adopt exercise as part of your lifestyle. There are no shortcuts to forming a habit, except for time and repetition. The good news is that it is easy to remain consistent throughout your fitness journey once the habit forms. For motivation, you can change up your workouts whenever you start to get bored.

2) Build Muscle To Burn Fat

sage northcutt weights

This applies to anyone, no matter their fitness goals. If you want to lose weight, you need to build muscle and burn fat. If you want sculpted abs, you need to build muscle and burn fat.

You do this by incorporating high-intensity exercise and strength training into your cardio workout. This prevents the loss of muscle while stimulating the formation of new muscle tissue. Muscle burns more calories than other tissue types, which helps you reach your fitness goals that much faster.

3) Some Foods Will Help While Others Will Hurt

Protein food and hand drawn with muscles- diet and fitness food concept

You still need fuel to exercise even if weight loss is your ultimate fitness goal. You can take in small amounts of complex carbohydrates before your workouts. This measure becomes even more important as you increase the intensity of your workouts. 

Avoid fatty foods before exercise since they can make you sluggish. Also, remember to hydrate before, during, and after your workout sessions. Lastly, reward yourself with a healthy snack a short while after your workouts, preferably a protein-rich one.

Ethan Pound, YES Club Director, and Haley Snider, YES Club Activities Manager, presented Outstanding Student Volunteers of the Year Awards to YES Club members Connor McCracken and Ali O’Dell.

Dr. Mike Campolo received the Physician of the Year Award, and Trisha Pound, MSW, LISW-S received the Mental Health Professional of the Year award, presented by Executive Director Penny Sitler.

Board member Mareion Royster presented The Paddy for Business to Dan DeLawder for his work at Park National Bank.  The Park National Bank makes a point of sale each year when doing their annual business presentation to the board, it has been considered successful almost every year they’ve been doing so. The Paddy Kutz Community Mental Health Award (“The Paddy”) is presented in three categories to those who best represent the qualities and passionate commitment to good mental health that Paddy personified in her 32 years of service to Licking County. Penny Sitler presented the Community category award to Allen Schwartz for his work with people living in poverty in our community through the Newark Think Tank on Poverty. The Education category was presented to Licking Valley Schools guidance counselor Becky Lawrence for all that she does to provide a safe environment for and her commitment to the mental health and well being of middle school students in the district.

Published Dec. 5, 2018 by the Newark Advocate

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