Happy Halloween

Posted: 31st October 2012 by Randy Jane in ________ Fit.
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Well, it’s Halloween here at the gym. Which we only remembered about 3 hours into the day, when a client showed up in an orange and black ensemble, complete with witch’s hat. Happy Halloween! Clearly, we immediately started discussing the necessity of gorging ourselves on candy corn.

I say ‘we’ but actually I just kept pulling faces, because candy corn is like a mockery of all things delicious. It’s the thing you find yourself half heartedly eating because there’s nothing else there and it’s kind of sweet and that’s good, but JUST TASTES like you’re eating the color orange. I prefer chocolate.

These past few days I have been struggling a little bit with obsessive thoughts. While being focused is a good thing, it’s important to remain well-rounded, because obsession leads to rumination leads to stress, and that’s never a good idea. It’s a lesson that could be pivotal to losing weight, eliminating stress, and achieving goals you’ve set for yourself in the long run. Humans are pretty good at obsessing, or at least I know I am. And when I find something worth obsessing about like my weight, a mistake I made, or some future event, I can ‘be outside myself’ for hours, even days before I realize that I’ve been out of the present moment for ages and should probably get back before I hit someone (Usually I realize this while driving. I’m kidding. Sort of.).

This kind of obsessing not only keeps us from fully enjoying life as it comes to us, which is the only true way to enjoy life, but in hyper focusing we make unnecessary changes or take detrimental risks simply because we convince ourselves that something HAS to be done – change isn’t happening fast enough, our current plan isn’t working, ABANDON SHIP. Put simply, when everything is going along swimmingly, we get lost in our heads and we try to “help” – aaaaand we ruin everything.

If you find yourself obsessing over one thing or a multitude of different anxieties, here are some ideas to get out of your head and, ideally, back into life:

1. Apply yourself to something COMPLETELY

unrelated.

For me, this is usually reading. I’m always reading one or two or five books at a time, and when I need to escape, diving back into a chapter about Duke Phelan’s mercenary groups (embarrassing) is the perfect way to engage my imagination and pull me away from my ruminating. The same could be said for watching a good movie, knitting, cooking, even sleeping. Occupy your mind with something peaceful and quiet the angry thoughts.

2. Meditation.

This is a big one and you’ll never stop hearing peace and well-being gurus toting the benefits of meditation. But it’s not just them – it’s doctors, scientists and exercise professionals, too. Meditation is a way of taking back over your mind. So few of us realize when we have completely lost control over our thoughts, when instead of lifting us up and motivating us, our thoughts break us down, stop us up with worry and make us feel terrible about ourselves. The only thing in this world we really DO have complete control over is within our own minds, so now is NOT the time to be giving up that control, but to be FIGHTING for it. You don’t have to launch into intense meditation 7 days a week and start draping yourself in a bed sheet. Just 5 minutes a day, three times a week, right when you wake up or especially right before you go to bed – subliminal messaging, anyone? – is a great place to begin and can make all the difference in the world. I might suggest looking into guided meditation audios if you’re a beginner – they’ve helped me. Walking meditation is also great if you’re not good at sitting still, or need to meditate on the go. Which seems hilariously incongruous but hey, ya gotta do what ya gotta do.

3. Exercise.

Okay, I know I work at a gym so I may be slightly biased. But I MEAN it. Exercise is proven to be one of the best ways to release stress, both in the short and long term. And there’s nothing better for getting out of your head than a killer workout, where all you can think is GO, GO, GO until you’re lying prostrate on the floor with Larry Arnold standing over you and telling you to get up and get back to work. When you feel the tension building up in you and the last thing you want to do is lift a barbell, get your butt to the gym, go outside, even just walk around the block – it will get the endorphins flowing and hopefully loosen the constricting bands around your brain.

These are just my thoughts, on this All Hallow’s Eve. I hope everyone has a great one, filled with laughter and candy and screams and all that other American dream stuff. I’ll see you in the gym the day after to make sure you remember what suffering is.

Be free. Be thoughtful. Be fit.

Peter Peter Was No Fool

Posted: 27th October 2012 by Randy Jane in Uncategorized, ________ Fit.
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Thought I would share this, just in case anyone was eyeing those pumpkins slowly rotting on their front porch with apprehension…

Superfood: Pumpkin


Sure, pumpkins can seem spooky in their Jack-o-lantern state, but don’t be fooled— they’re actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them this week’s Greatist superfood.

Pump Up the Pumpkin — Why They’re Super

Photo by Caitlin Covington

Pumpkins’ bright orange color may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease.

But there’s no need to choose fresh to get the benefits of pumpkin. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers. So get scooping!

Get Like Peter — Your Action Plan

Peter, Peter Pumpkin Eater, that is. There are plenty of ways to fill up on pumpkin— whether it’s the seeds or the guts, canned, cooked, or raw, or in a main dish versus a chocolate chip muffin.

Canned pumpkin can be added to almost anything and (voila!) out comes the perfect autumn treat. For a hot breakfast filled with fiber, try adding canned pumpkin to oatmeal. And take note: if a recipe calls for canned pumpkin, don’t be afraid to replace it with fresh. Placing a small, cleaned-out pumpkin in the microwave for six minutes will make it easy to scoop out the insides.

And save those seeds— they’re easy to roast. After removing seeds from the pumpkin’s inner cavity (like, say, after carving it for Halloween!), wipe them off with a paper towel. Place in a single layer on a cookie sheet, sprinkle with some seasoning, and lightly roast at 160-170 degrees for 15 to 20 minutes. Roasting for a short time at a low temperature helps to preserve their healthy oils.

While there’s no such thing as too much pumpkin, eating a lot can actually give skin a “pumpkin-like glow.” Too much beta-carotene isn’t toxic, but excessive consumption can cause a yellowish discoloration of the skin called carotenemia. Don’t worry, though— turning into a pumpkin after midnight is still only for the fairy tales— the skin discoloration is harmless and can be easily reversed.

Superfood Recipe: Pumpkin Pie Parfait

pumpkin pie parfait

Photo and Recipe by Tulika Balagopal

What You’ll Need:

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice
Optional Toppings:

Crumbled graham crackers
Peanut butter or sunflower seed butter
Cinnamon

What to Do:

1. Blend all ingredients in a blender, adding the almond milk as you go until reaching the desired consistency.

2. Pour into glass and top with desired toppings!

Get spooking. Get scooping. Get fit!

article by: Caitlin Covington; source: http://greatist.com/health/superfood-pumpkin/

Make the Most of Your Metabolism

Posted: 19th October 2012 by Randy Jane in Uncategorized, ________ Fit.
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The metabolism, (according to Wikipedia), is “the set of chemical reactions that happen in the cells of living organisms to sustain life”. These chemical reactions are regulated by enzymes, which act as catalysts for the transportation of substances into and between different cells. Metabolism is closely tied in with digestion, and the catabolic (breaking down) and anabolic (building up) states.

WHAT DOES THIS ALL MEAN?!?

When you eat food – which you should – you are taking in energy. The body breaks down this energy into its various components (i.e. fats, carbohydrates, proteins) and, like a genius, delivers it to wherever it is most needed. Fats and carbohydrates are a great energy source, while protein is vital for building and repairing muscles.

But I Want a Fast One

Whether or not you have a fast metabolism simply determines the speed at which your body is able to digest and deliver these nutrients, and how much energy it expends doing so. Like running vs walking, a faster metabolism is going to burn more calories covering the same distance – and so more calories are going to be required to maintain the same structure.

Your metabolism is influenced by your age (metabolism naturally slows about 5% per decade after age 40); your sex (men generally burn more calories at rest than women); and proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be). Heredity also plays a role – some people are just lucky.

However, you are not a victim to the metabolism you were born with, just as you won’t be able to sustain a great one without doing the right things to keep it active. There are many things you can do to ensure your metabolism is working to its maximum capacity. If you don’t use it, you lose it – and sadly we’re not talking about weight, here.

1. Eat every 3 hours.

This is the science behind the ‘eat more to lose weight’ craze sweeping our hungry nation. Does it mean you get to eat more calories? Sadly no. The idea is to separate the calories you’re going to eat in a day into small, balanced meals eaten throughout the day. Giving your metabolism just enough to gnaw on until the next 3 hour installment means it WON’T be going to other sources for its energy needs (i.e. your precious muscles) AND that it won’t have too much food chilling in your system for too long. Unused nutrients with nowhere to go are going to get stored – and they’re probably going to be stored as fat.

Remember when I said that the metabolism is all the chemical reactions necessary for a living organism to survive? That’s because your body will survive, no matter what. It’s amazing like that. If it needs energy and you’re not providing it – it will turn to your delicious muscles, because protein is the absolute BEST source of energy and you’ve kindly provided a feast.
The sad thing is, that chronic low calorie dieters who continue to cut their calories and not take in enough protein will continue to experience weight loss, but it will be practically all muscle mass. This not only means that you’re left with a squishier, if smaller, body, but a slower metabolism in the end. So that tiny amount of calories you’ve dwindled down to? Yeah. Probably not going to be able to eat more than that without gaining weight. And as you get older, even less. That’s not gonna be fun.

2. Eat FOOD.

Fiber! It’s great. It seems kind of pointless, though, right? WRONG. Fruits, vegetables, water-dense foods not only fill your stomach faster and prevent overeating, but give your metabolism something to DO. A huge problem with modern processed foods is, just that, they’re already processed. That greasy burger with buttered bun and slimy cheese all slide down REAL easy, don’t they? And what about that snickers? You’ve hardly even chewed and it’s down your gullet – how convenient. Foods like this require hardly any work out of your metabolism and are made up of very little quality nutrients. Fibrous foods will stay in your stomach longer and keep your metabolism churning the whole three hours until your next meal so you’re a fat burning machine.
Upping the protein may also be a great way to get your metabolism in gear – as protein generally requires about 25% more energy to digest. However, all food groups are necessary to keep the body functioning properly, so smaller, balanced meals made up of unprocessed, whole foods are definitely the way to go.

3. Exercise!

Exercise is one of the best ways to boost metabolism. Weight training especially is great, as muscle burns more calories than fat. This is why when you add muscle, you consequently LOSE fat (muscle uses fat for fuel) and get smaller – even if the scale stays the same. Not only is a 120 lb person made up of muscle going to look different (and a hell of a lot hotter) than a 120 lb person largely composed of fat, but they’re going to burn a LOT more calories just existing. A happier, healthier life overall.

Having more muscle also means your body is working harder and burning more calories during your cardio exercises – so that calorie burn starts out high and you get that nice after burn throughout the day.

The Monsters Under the Bed


There are certain factors which may be out of your control when it comes to metabolism, and it might be worthwhile to get yours checked out and make sure everything’s running smoothly.

Hypothyroidism means an under active thyroid, resulting in a slower metabolism. Side effects include depression, frequent cold, dry skin and fatigue. Hyperthyroidism, on the other hand, means an overactive thyroid – and can cause (unintentional) weight loss, fatigue, difficulty concentrating and increased appetite.

Both disorders are relatively rare and, when diagnosed, can be affectively treated with synthetic hormones in order to regulate the metabolism and get it back to speed. If you think you might have either of these disorders, consult your doctor, but know that the majority of us have a perfectly functioning metabolism which simply needs to be put to work.

So get burning. Get churning. Get fit.

Kemo Sabe

Posted: 5th October 2012 by Randy Jane in Uncategorized
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I want you to try and take the pen.

Try and take it.

Just TRY.

The thing is, there is no such thing as “trying” to do anything. It doesn’t look like anything. It is indefinable. And it stops you up. Stop telling yourself and others that you will “try” to do one thing or the other. It is impossible to TRY to take the pen. You either take the pen, or you don’t.

Stop trying. And do.

The Tortoise and the Hare

Posted: 4th October 2012 by Randy Jane in Uncategorized
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As I find myself once again on the never-ending path towards health, fitness and the ideal body, I am reminded of the popular fable, “The Tortoise and the Hare”.

For those of you who don’t know or did not have a childhood, in the story, the tortoise and the hare enter a race. The hare, being a speed demon, is convinced he will thrash the orthopedic tortoise. So sure of him/herself, the hare gets lax, gets cocky, and gets a little bold. He sees a field of just the tastiest looking dandelions, and goes and has himself a treat and a lie-in. Meanwhile, the tortoise is tearing it up, slow and steady, ever closer to the finish line. By the time the hare wakes up and realizes he should probably get his ass in motion, the tortoise has already won.

What does all this have to do with fitness? Everything. We all have a tortoise, and a hare inside of us. We know what we ought to do, what we should do, and then we know what sounds good, better, and most of the time faster. We want to have our dandelions AND win the race. But we know the story. And that’s not how it works.

I’ve gone through my fair share of races being the hare, and I have yet to win. Even when I feel like I have, I suddenly find myself back at the starting line looking at all those people who didn’t try to cheat the system, and they’re still going. Hell, quite a few of them are already there. When that happens, it’s not really about catching up anymore. You’ve just got to take a page from their book, and start walking. I think it’s time we all learned a lesson from the stories we were told as kids. Know your tortoise, know your hare, and make your decision as to which one you want to be – and stick with it.

What have you got to lose? If it’s anything other than the race itself, I bet you know what you have to do.

Get on it. Get walking. Get fit.

The Way You Do One Thing

Posted: 30th September 2012 by Randy Jane in ________ Fit.
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“The way you do one thing is the way you do everything. You don’t always have to be a passive observer of yourself. You can decide how you want to do one thing and how you want to do everything and you start doing. Because I guarantee you more’s going to happen that way than waiting around for someone else to invade your mind. Because trust me, they will. And they won’t be the kind of person you want orchestrating things.”

- Emily Grab

Food for Thought

Posted: 27th September 2012 by Randy Jane in ________ Fit.
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11 Foods to Make You Smarter:

Top Foods for a Better Brain

Better memory, test scores, and mood are all just a forkful away—if you pack your plate with the best brain-boosting foods. Let natural compounds in delicious foods act as the first line of brain-health defense, clearing your body of cancer-promoting free radicals, pesticides, and plasticizers while nurturing neurotransmitter health and chasing away depression. And remember—when it comes to choosing these foods, go the organic route. Many pesticides are neurotoxic and have been shown to lower IQ in kids.

1. Beets

Beets bring vitamin B to the brain game. This vital nutrient helps you quickly process data and sort through your memories. Fresh beets even serve as natural antidepressants! Sauté and eat beet greens, too. They’re packed with heart-protecting folate. Just be sure to avoid canned beets; the containers are likely coated in bisphenol A, or BPA, a chemical that disrupts our natural hormonal systems.

2. Anchovies

Your brain thrives on omega-3 fatty acids. The polyunsaturated fats help protect your brain from accelerated aging and memory loss, while shooing away depression and bad moods. Anchovies boost 10 times the omega-3 levels that tuna does and are much lower in harmful seafood contaminants like mercury. As a side benefit, the tiny fish are also loaded with bone-building vitamin D and calcium.

3. Eggs

Just like anchovies, pastured eggs are chock-full of brain-protecting omega-3 fatty acids. Eggs have even been called the perfect brain food! But not all eggs are created equally. Eggs from pastured hens—ones raised outside on green grass pastures—contain two times more omega-3s than standard store-bought eggs, and three times more naturally-occurring vitamin E, a potent antidepressant and possible Alzheimer’s disease antidote. Be sure to eat the yolks—pastured eggs are rich in choline, a brain-boosting compound that promotes neurotransmitter health.

4. Berries

Berries are brain boosters, and for several different reasons. Raspberries and blueberries contain anthocyanin compounds that protect brain neurons linked to memory. Strawberries’ fisetin compounds build long-term memory strength. A British study found that eating about a cup of blueberries a day can markedly improve memory in just a few months.

5. Lard

No, this isn’t a typo. The right type of lard can actually do wonders for your brain; specifically your mood. Lard’s oleic acid is a monosaturated fat that lowers your risk of depression. It’s also a rich source of vitamin D, a vital hormone believed to stave off dementia. For the healthiest lard, be sure to source the product from a farmer who grazes the farm animals on organic pasture.

6. Cayenne Pepper

Hot peppers are bursting with capsaicin, a compound most famous for its use as a natural fat fighter and pain reliever. But according to The Happiness Diet authors Tyler Graham and Drew Ramsey, M.D., our brains benefit from the heat-packing compound, too. The human brain is actually loaded with receptors for capsaicin, which release stress-reducing endorphins, making it easier for us to focus.

7. Brussel Sprouts

Here’s a good reason to eat your Brussels sprouts: Scientists have proven that the cruciferous plant is packed with molecules that our bodies convert into diindolymethane, an immune-system booster that helps protect new brain cells. Its antioxidant content helps clean up cancer-causing free radicals, waste products your body makes when it uses fuel to create energy.

8. Kale

Just like Brussels sprouts, kale and its cruciferous cousins cabbage, broccoli, and cauliflower act as potent anti-aging agents for the brain. A Harvard Medical School study of more than 13,000 women found that eating these veggies lowered brain age by 1 to 2 years. Money-saving tip? Kale is super easy to grow fresh and organically in your back yard.

9. Pumpkin Seeds

Pumpkin seeds are tiny treasures filled with tryptophan, a crucial building block of brain health used to create serotonin, a key component of mood and brain health.

10. Apples

“An apple a day keeps the doctor away” is very likely true when you consider that this formidable fruit contains catechins, substances that show promise in protecting us from brain-damaging chemicals all too common in everyday products. Just be sure to choose organic apples; the catechins are in the fruit’s skin, the part exposed to pesticides in chemical farming.

11. Dark Chocolate

I know you’re all excited about this one. Flavonol compounds in dark chocolate help boost your circulatory system, promoting better blood flow to the brain. In fact, they could even improve your math skills. A 2009 study asking study participants to count backwards in groups of three discovered that those who drank flavonol-fueled hot cocoa calculated more quickly and were less likely to feel tired or mentally drained.

So there you have it! It’s what we’ve been saying all along.

Get Lard. Get Smart. Get Fit.

source: http://www.rodale.com/iq-foods

Fasting Makes You Fat

Posted: 25th September 2012 by Randy Jane in ________ Fit.
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Fasting or Fed? Millions of people are going into their morning workout every day with empty bellies, either because they think food will make them feel sick, they haven’t got the time, or they’ve read one of the countless studies that suggests working out on an empty stomach will promote greater fat loss. But are we really sabotaging our weight loss efforts by hankering while we’re heaving?

A recent experiment conducted at the University of Albuquerque compared the oxygen consumption of eight participants both 12 and 24 hours after working out, having done so in either a faster or a fed state. Those who ate had a light breakfast (25% protein, 53% carbohydrate and 22% lipids) before completing a cardio workout. One week later, they performed the exact same workout in a fasted state. The remainder of their days did not change; the only switch was the timing of their breakfast.

The study measured oxygen consumption in the time after the participants’ worked out, as oxygen consumption is an indicator of how much energy is being used by the body. Higher oxygen consumption means more energy means more calories being used. As the figure below shows, oxygen consumption was higher for participants in the FED state both 12 and 24 hours after their workout. This is the coveted ‘after burn’ everyone’s always talking about, making your work out work for you hours after you leave the gym.

Figure 1. Oxygen Consumption Results At 12 And 24 Hours After Exercise

The study also measured RER, or Respiratory Exchange Rate, which is the rate at which the body uses macronutrients to fuel itself. The higher the RER, the more the body will go after carbohydrates as its fuel source, while a lower RER indicates the body is feeding off its own fat stores. You want a lower RER.

At both data collection times, participants in the FED state were at a lower RER than those in the fasted state, meaning their body was burning more fat consistently both during and after their exercise sessions.

Figure 2. Respiratory Exchange Ratio At 12 And 24 Hours After Exercise

What does it all mean? It means you cannot expect the car to run if you do not first put gas in the tank. If you take care of your car, you’ve got a hotter, more efficient engine and you keep yourself on the road a hell of a lot longer.

So think twice before skipping that morning muffin. It doesn’t mean you have to have a feast before you roll into the gym, but try having a snack high in carbohydrates (fruit, energy bars, whole grains, etc.) 20 minutes – an hour before working out, or a light breakfast made up of carbohydrates, protein and fat 1 – 2 hours in advance. Just as important is fueling yourself properly throughout the rest of the day, keeping your blood sugar steady to prevent the body from switching to muscle as fuel, and choosing good, clean water to keep the body hydrated.

Eat well. Drink up. Get fit.

What’s Your Foot Type?

Posted: 24th September 2012 by Randy Jane in ________ Fit.
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We all know how important it is to have proper foot support during a workout, not to mention in our daily activities, but do all of us really know what type of individual foot support we need? Probably not. Somewhere on the scale between 70s platforms and vibram five fingers is our own podiatric sweet spot. Here’s how to find yours:

“The Wet Test”

With wet feet, walk across a flat surface (like a piece of paper) in order that you can see your footprint. Finding the right shoe for you depends on two things: your foot type (the size of your arches) and what your foot does when it touches the ground. Looking at your footprint, compare it with the three most common foot types below.
1. Normal Arch
You see: About half of your arch on the paper
Having a normal, or medium arch, indicates that your foot rolls inward, or pronates, when you run or walk. Pronation absorbs shock from when you land on the outside edge of your foot, and optimally distribute the forces of impact when the arch collapses inward.
2. Low arch
You see: Almost your entire footprint
Having a low arch may also be referred to as having “flat feet”. This is simply another way of saying that instead of pronating to optimally distribute the force of impact, the foot overpronates, rolling inwards too much and destabilizing the foot and ankle.
3. High arch
You see: Just your heel, the ball of your foot and a thin line on the outside of your foot
Contrary to the problem above, having a high arch makes you an underpronator (or a supinator! sounds like a superhero.). When your arch doesn’t collapse enough to absorb the force of impact, shock travels up the calf and legs with the step concentrating on the outside of the foot.
Great. Now that you’ve become intimately acquainted with your foot, you’re well equipped to go out and buy the perfect shoe for your arch type. Having good foot support is crucial because it aides in having proper posture, which may well be the most critical element of any fitness regime. Building correct posture improves form, muscle sculpting and balance.
Making the Move to Barefoot
There’s a new craze in fitness to go “barefoot”, returning to our primal roots as we nosh on berries and fish caught with our teeth, etc. But an all too common mistake is that people are making the leap from their tried and true sneakers to shoes with little or no arch support. When you skip the necessary steps which would allow your feet to properly adapt to the loss of support, you’ll end up with pain, bruising and possibly injury which may take you out of commission altogether.
Instead, aim to move towards these ‘shoe socks’ gradually, speaking with your trainer, podiatrist or local shoe salesperson for guidance. Make sure you know the risks and limitations of these types of shoes. If you’re determined to run with nothing but the ground beneath your feet, you can get there; just make sure you build the proper support first.
So get walking. Get moving. Get fit.

The Happiness Factor

Posted: 19th September 2012 by Randy Jane in ________ Fit.
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What if I told you the secret to achieving your fitness goals was by focusing more on positivity? It’s true. I mean, you’ll probably still have to work out and eat less cake, but I’m telling you, this positivity thing is the key.

The links between physical activity and an overall sense of well-being, cohesiveness and capability are numerous. It’s proven that exercise not only strengthens the body, it strengthens the mind. This begs the question that if we’re going to strengthen the mind, what are we going to strengthen it to do?

Rick Hanson, author and PhD, explains about the mind’s “built-in negativity bias”. While this evolved as a method of survival, in today’s world it creates a “background of anxiety…foster[ing] negative emotions such as anger, depression, guilt and shame”. We are biologically disposed to focus on the negative, which is why we’re so good at it. But all is not lost. The brain can be retrained, as has been scientifically proven from clinical depression trials to military training.

By focusing on positive experiences for even a fraction longer (10, 20 or 30 seconds, even), the brain learns to highlight these things and is more likely to remember them in the future. Over time, the concentration of positive experiences provides a background of positivity, giving you a deeper sense of optimism regardless of situational stress. So, next time you’re feeling good, whether it’s because of a hug from your kid, a nice night out, or a good work out, hold that positive experience in your awareness and savor it.

Positivity Ratio

The positivity ratio, developed by Barbara Fredrickson, PhD, is a good first step in assessing your propensity for focusing on positivity. Fredrickson’s research indicates that a 3:1 ratio of positive to negative thoughts is the key to retraining your brain and developing a greater sense of overall happiness. By using this online self-assessment tool, you can find out where you lie on that scale, and what you might do to start bringing in a little more happiness.

Other studies emphasize the importance of gratitude to a feeling of happiness. Being grateful for the good things in our lives and our own positive qualities is scientifically proven to improve your sense of well-being.

Keep a Daily Gratitude Journal

This is probably the most effective strategy for increasing your level of gratitude. Set aside time in your day to write down the things that you are grateful for, from a nice view to your ability to bend and straighten your knee. Anything that can inspire gratitude in you. Pick a time that’s consistent, maybe at the start of the day before you get out of bed, reflecting on the day before, or at night just before you go to sleep. “The important thing is to establish the daily practice of paying attention to gratitude-inspiring events and to write them down.” Empirical studies have shown that those who kept a gratitude journal in which they regularly wrote at least once a week were happier than those who did not, and participants who wrote daily, or even throughout the day, were happier still.

So be grateful. Be positive. Be fit.

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