Summer vacation is the time to relax with family, reconnect with friends and make new memories for both the young and the old.

For Baby Boomers near or in retirement, this halfway point to the end of the year is also a great time to re-evaluate your financial portfolio to assure you are meeting your goals (and make tweaks if you are not).

Hitting the halfway point of the year is a great time to give your finances a check-up, says Christine G. Russell, senior manager of retirement and annuities for TD Ameritrade. Investors who get into the habit of reevaluating their investments mid-year have the opportunity to make necessary adjustments and be better prepared heading into the second half of the year.

Russell discussed with FOX Business what you need to know about conducting a mid-year financial check-up.

Boomer:What should I be doing to maximize the potential interest on my savings account?

Russell:Interest rates are still at historic lows in the aftermath of the financial crisis. While some borrowers have benefited from low interest rates on mortgages and auto loans, savers have been grappling with rates well below one percent. If you already have a sufficient emergency fund and are saving for something further down the road, it may make sense to consider a diversified portfolio of investments that suits your time horizon and risk tolerance.

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Boomer:Should I update my W-4?

Russell: Those who have had a major event occur in their lives since the beginning of the year, such as a marriage, divorce, or newborn child, should update their W-4 form. Similarly, it may be beneficial to update a W-4 if an individual decides to take on a second job to earn some extra cash. Events like these will impact an individuals taxes when they file their 2017 returns next year. While some people grow accustomed to receiving a refund each spring, experiencing a life change can cause and individual to owe money come April. However, those who have qualified for additional deductions can see the size of their refund increase, leaving them with a fatter check. It is important to be proactive about your tax filings to avoid the surprise of owing Uncle Sam money or being forced to wait for a large refund when you could have been seeing that money in your paycheck.

Boomer:Is it important to review my credit report mid-year?

Russell: Yes. Checking your credit report provides important benefits for individuals. Monitoring your credit report regularly will allow you to check your financial progress, spot possible discrepancies and even find instances of identity theft. It is important for individuals to stay informed of changes to their credit report and monitor their credit history so they can work to improve their score during the remainder of the year or contact the credit bureau if there are potential issues before they become major problems. Mistakes and fraud both happen. Stay alert.

Boomer:If I am not meeting my New Years financial expectations what changes should I make?

Russell:Now is the time to revamp your 2017 financial strategy if it is not going the way you had hoped. With half of the year remaining, there is still time to catch-up to meet your end-of-year goals. Revisiting expectations and tracking your financial progress can motivate you to put in the extra effort over the next few months. It is also valuable to check-in on investments and reassess risk tolerance from the beginning of the year. By doing this, an individual will have a better understanding of their finances and have the opportunity to turn their year around.

Here are some specific considerations:

First do you really have a plan based on your household needs? If you have a realistic plan, then why are you not meeting your goals? There may be a good reason you did not meet expectations, and no changes are necessary. Or you may need to update your plan with more realistic expectations. A good financial plan can provide a framework for making changes when they are needed, rather than when emotions may be driving arbitrary changes. If you have no plan, not meeting your expectations can be a key indicator that you need to work on a more detailed household financial plan.

Second, in reviewing your plan have you captured your risk tolerance correctly? Is your portfolio diversified enough, when you consider your risk tolerance, time horizon, and goals?Remember to consider all assets, not just 401(k) or IRA accounts.

Third, consider your goals thoroughly; not just performance goals, but risk protection and estate planning goals. You may be willing to give up some investment performance today for a sustainable income in retirement. And lets face it, supporting your quality of life in retirement is usually the goal for long term savings, isnt it?

To sum it up, remember to look at the big picture when evaluating your financial expectations.

More:
Summer retirement checkup for Baby Boomers: Are you on track? - Fox Business

The myRA program was deemed a conservative way to save and tailored for people who were not accustomed to investing in the markets because account holders could not lose money. The funds were invested in United States Treasury savings bonds, which paid the same variable rate as the Government Securities Fund, available to federal employees through the government retirement plan.

There was not a minimum deposit or a fee. But the maximum workers could save was only $15,000. At that point the balance would be rolled over to a private-sector retirement account, perhaps a more traditional portfolio of stocks and bonds.

Mark Iwry, the chief architect of the program that was built over nearly six years while he served as senior adviser to the Treasury secretary during the Obama administration, said it had been designed to have many uses over time. Besides being a safe way to introduce people to saving for retirement, it was expected to serve as a key investment option within some state-run retirement programs geared to the tens of millions of people without access to employer-sponsored plans that are in the process of being created.

The program was also seen as a place to direct a portion of a tax refund, and as a bucket of sorts that could be used to capture the small sums that are automatically rolled over by employers from larger 401(k) plans when workers change jobs.

The decision to cancel the myRA in its introductory phase reflects a fundamental misunderstanding of its purposes and potential as a long-term investment in working families economic security and financial independence, Mr. Iwry said. There are several legitimate ways to assess a programs costs and benefits prematurely is not one of them.

The closing of myRA is the latest step taken by the Trump administration to reverse Obama-era savings initiatives and investor protections. In his first month in office, President Trump requested the review of a rule that requires brokers to put their customers interest first when handling their retirement money. He later signed a joint resolution that reversed a rule that would have made it easier for states to create their own retirement savings programs.

Several states including California, Illinois and Oregon are moving ahead anyway. And while some states had plans to include myRA as a safe investment alternative, that will no longer be an option.

The program offers a really good solution, said Tobias Read, state treasurer of Oregon, which is running a pilot of its retirement savings plan this month and had expected to use myRA as its capital preservation alternative. Without it, we will be forced to look at other options, which frankly arent as good for that purpose.

On July 14, a group of Democrats in Congress wrote a letter to Steven Mnuchin, the Treasury secretary, asking that his department demonstrate its support for the myRA program.

Given that this administration has worked to reduce access to retirement plans for millions of Americans, the letter said, it is more critical than ever for the Treasury to strengthen one of their remaining options for retirement savings.

Read more:
Treasury Ends Obama-Era Retirement Savings Plan - The New York ... - New York Times

More members of Congress arevoicing their concerns for recent fiscal 2018 budget proposals that could makesignificant changesto the federal retirement system for current and future employees and retirees.

Ten HouseRepublicans are appealingto House Oversight and Government Reform Committee Chairman Trey Gowdy (R-S.C.), the leader of the committee thats been tasked to develop legislative proposals that wouldreduce the federal deficit by $32 billionover 10 years through reforms to civil service pensions.

No one needs to remind us of the deficit and debt problem our nation faces, but federal employees are an easy political target, the 10 members wrote in a July 26 letter. In more ways than one, they have already repeatedly given at the office. Therefore, we respectfully request that reject any further legislative changes to the federal employee retirement system at this time.

Meanwhile,18 senators, nearly all of them Democrats, also wrote to their chambers leadership this week.

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These proposed changes, if enacted, would significantly harm the retirement plans that our federal employees have made over the course of decades in public service, the senators wrote in a July 26 letter to Senate Majority Leader Mitch McConnell (R-Ken.) and Minority Leader Chuck Schumer (D-N.Y.). In addition, they would further hamper the federal governments ability to recruit and retain the best and brightest talent, particularly when we are concerned about brain drain in critical areas of our civilian workforce.

The signatures on the Senate letter shouldnt come as a majorsurprise.

Both Maryland Sens. Ben Cardin and Chris Van Hollen and Virginia Sens. Tim Kaine and Mark Warner added their names to the letter.

Delaware Sens. Tom Carper and Chris Coons,Hawaii Sens. Mazie Hirono and Brian Schatz, Massachusetts Sens. Ed Markey and Elizabeth Warren, New Mexico Sens. Martin Heinrich and Tom Udall and New Jersey Sens. Cory Booker and Robert Menendez, along withSens. Sherrod Brown (D-Ohio),Patty Murray (D-Wash.), Jeff Merkley (D-Ore.) and Bernie Sanders (I-Vt.) also signed it.

The letter from House lawmakers toGowdy comes may hold more gravitas. Their message comes afternine of the 10 members wrote to House Speaker Paul Ryan (R-Wis.) and Majority Leader Kevin McCarthy (R-Calif.) in June to express their opposition.

All nine of the House members who wrote to Ryan in June also added their names to the latest letter. But Rep. Peter King (R-N.Y.) added his nameas well, making him the 10th House Republican to voice his concerns at least in writing to proposed cuts to federal retirement.

4 execs who developed, owned and managed the popular OASIS multiple award contract shuffled to other program.

The July letter reads almost verbatim to the members June letter to Ryan and McCarthy.

But this time, the lawmakers make reference to several fiscal 2018 budget proposals that suggest a variety of changes to the federal retirement system for both current employees and future ones.

The House Budget Committees 2018 request includes instructions for budget reconciliation, which tasks the House Oversight and Government Reform Committee to make changes to the federal retirement system.

Those proposals will call for higher contributions to their federal pensions and the removal of supplemental Social Securitypayments to employees who retire before age 62.

This would achieve significant savings while recognizing the need for new federal employees to transition to a defined contribution retirement system, the House budget blueprint said. The vast majority of private sector employees participate in defined contribution retirement plans. These plans put the ownership, flexibility, and portfolio risk on the employee as opposed to the employer. Similarly, federal employees would have more control over their own retirement security under this option.

The House Budget Committees resolution calls for proposals that are similar, but slightly different from the recommendations included in President Donald Trumps own 2018 budget request.

The president proposedcuts to federal retirementworth $4.1 billion next year, for a total of about $150 billion over 10 years a significantly higher task than the House Budget Committees recommendation.

But both the Trump administration and many House Republicanssee these changes as a way to realize new cost savings and bring the generous federal retirement packagein linewith the private sector.

Nearly100 House Democratsalready voiced their own opposition to such proposals in a letter to Ryan and Minority Leader Nancy Pelosi (D-Calif.).

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10 House Republicans and 18 senators speak out against federal retirement cuts - FederalNewsRadio.com

At the start of this week, Cartersville High School athletic director Darrell Demastus had a 12-time state champion in his new baseball coach. After what Demastus said were developments hes never witnessed in his administrative career, thats no longer the case.

Former Central High and longtime Columbus High baseball coach Bobby Howard resigned as Cartersville head coach Thursday. Howard, who had held the job for just over one month, explained that, They are great people and they made a great offer, but the retirement/investment piece could not be worked out.

On Friday, Demastus detailed exactly what went wrong with the Howard-Cartersville pairing.

According to Demastus, an individual who has retired within the Teachers Retirement System of Georgia but opts to return to teaching must suspend his or her retirement completely or work less than 49 percent of a full-time job to keep drawing retirement. Howard was drawing full retirement while working in the Alabama school system.

Demastus explained that Howard, who had 35 years in Georgias system when he left Columbus in 2015 and later took the coaching job at Central, was given bad information about his status in terms of coaching Cartersville and still drawing from his retirement.

Demastus said the problem could have potentially been solved had it been discovered in June. Instead, the issues came up this week, just days before Cartersville City Schools return for the 2017-2018 school year.

If youre new to the school system, you have to go through new teacher orientation, Demastus said. When coach Howard came in to do his paperwork as a new teacher like every other new teacher we hired in the system, he realized somethings not working out here. Thats when our assistant superintendent and them sat down and looked. Sure enough, he wasnt given the correct information.

Had the situation been discovered sooner, Demastus and the others involved could have potentially found a partial teaching spot for Howard. However, with the start of school nearly one week away, there were no openings within the school system to fit his need.

Demastus said he, superintendent J. Howard Hinesley, Cartersville High School principal Marc Feuerbach and the entire administrative staff sat down to find a way to keep Howard and allow him to still draw on his retirement.

In the end, they concluded it could not happen.

It was frustrating on our part because of the simple fact that we lost a very, very, very good baseball coach, Demastus said. I do not blame and nobody in our administration or in the community blames coach Howard at all. Its just one of those situations that came into play that nobody could really do anything about.

As a result, Howard resigned. Kyle Tucker, who was an assistant with the baseball team last year, will act as interim head coach for a year, per Demastus.

Demastus expressed his regrets over losing Howard and said Howard sounded sincere when he informed the coaches he would not in fact be leading the Hurricanes. Demastus said he was aware of Howard from the battles between Cartersville and Columbus over the years but was really looking forward to getting to know him better.

Demastus is also an assistant principal at Cartersville, and he explained his hiring process for coaches and teachers is the same. He looks for an individual who can fit in with what Demastus deemed the family that exists within Cartersville City Schools.

Though it proved to be for naught, Demastus said Howard was exactly what he was looking for.

When you lay a resume like Bobby Howards down on the table, his is second to nobody, Demastus said. I think the biggest thing with Bobby was during the interview process, the personality he had just seemed to fit the personality of the school. He was very down to earth. His knowledge of the game was never questionable. He seemed to be relaxed and seemed to be somebody who could fit into the school system.

Though the situation led to an undesired outcome, Demastus found some humor after the sagas conclusion. He said he and Feuerbach often joke back and forth about the need to write a book on their experiences within the education field.

I said, Well, I guess this is going to have to be a chapter in the book, Demastus said. He said, Coach, were probably going to have to have two chapters for this one.

Continued here:
Retirement payout stalled opportunity for Bobby Howard, Cartersville - Columbus Ledger-Enquirer

For more than 35 years, Dr. Robert Jordan treated children in south suburban communities, offering routine check-ups, immunizations and important medical consultations in an area where private practice pediatricians were rare.

He dedicated his life to taking care of those who wereindigent who would not get the love and care usually given to people with means, said his wife, the Rev. Jeanette Jordan.

On Saturday, hundreds of members of the community and former patients gathered at a Chicago Heights park to thank Jordan for his service with an all-day retirement party dubbed a Fair-Well Fest.

At the event, former patients took turns on stage giving emotional speeches about Jordans care. One mother said Jordan treated her like his own daughter, offering sound medical treatment even when she was on disability leave from work and unsure of how she would pay medical bills. Another little girl told the crowd, He never let me die. He made sure I was always healthy, before running off the stage and jumping into her doctors arms.

The festival, which also featured food, live entertainment, free blood pressure tests, diabetes screenings and other health offerings, was organized by Jordans children in partnership with several community sponsors. It came one week before Jordans South Suburban Pediatrics will be turned over to a new owner, a pediatrician who has agreed to continue serving the low-income community, said Allison Jordan, his eldest daughter.

He cared about your well-being, said Felicia Moore, of Crete, who brought her three children regularly to see Jordan beginning in 1989. He would have questions that I would never be asked by other doctors.

Nuccio DiNuzzo / Chicago Tribune

Born and raised in Laurel, Miss., the 75-year-old Jordan said he was inspired to become a doctor from an early age, after his younger sister died from complications of asthma that would not have taken hold if his family, who were poor, had access to better health care.

But it wasnt until after Jordan was married with three children that he decided to go back and earn his medical degree at Rush Presbyterian Hospital.

After completing his residency, he opened up a private practice that began in Chicagos Roseland community, then moved to Homewood and eventually Chicago Heights, where it has remained for the past 17 years.

Jordan and his wife also opened the Far South Side Community Health Center in 1992, which offers health education, food for the hungry, mentoring and other services.

He never made himself unreachable, said Craig Hodges, the former Chicago Bulls player who grew up in Chicago Heights and was on hand for the celebration.

Hodges, his former son-in-law, said having a positive role model like Jordan had a great impact on young people who grew up under his care.

These young people realize what theyre capable of, he said.

After retirement, Jordan and his wife plan to travel and for hertocontinue to do pastoral work with her church, Journey to the Cross Ministries. He also plans to continue educating patients at Far South Side Community Health Center.

I loved every one of them, they knew my first name, they came to my house, he said. Im not burning my stethoscope. Im not burning my lab jacket.

vortiz@chicagotribune.com

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'Fair-Well Fest' retirement party honors longtime Chicago Heights pediatrician - Chicago Tribune

Only doing cardio at the gym, dedicating your life to HIIT routines and being on a constant diet are just some of the major mistakes people are making in and out of the gym, hindering their weight loss.

Online healthy food retailer MuscleFood.com has revealed eight major mistakes fitness fanatics and slimmers need to stop making.

These include doing the same workout every day, training without a purpose and having the wrong mind-set.

Other mistakes including having a relationship with the gym that is fuelled by hatred and being scared to squat and deadlift.

Darren Beale from MuscleFood.com said: If youre a regular gym-goer, youll often begin to develop a routine that youll do day in day out, which is a huge mistake.

To see consistent results, its important to always switch it up and try something new. Dont be afraid to get out of your comfort zone.

And to avoid settling into the wrong kind of routine, its also important to set yourself small, but achievable goals.

Rome wasnt built in a day, and neither are six packs and biceps. Take time to work on your fitness and muscle definition and slowly but surely, youll get there.

Mistake one - you only do cardio

Pounding the treadmill three days a week and performing an intense ab session twice a week is not going to give you a six-pack, as there is no muscle-building in this.

By regularly lifting weights and incorporating them into your gym routine, youre performing a type of cardio which will help grow your muscles. Then, by doing this, youll eventually start to see some definition.

Mistake two - you dedicate your life to HIIT

High-intensity interval training is great, as it gets your heart pumping and really makes you feel like youve done a good work out. But HIIT can be extremely demanding on the body and should not be done more than three or four times per week. If you find yourself doing more than that, mix it up with some low intensity classes.

Mistake three - youre scared to squat

Dont be afraid to squat and deadlift. These types of exercise are the key to honing your gym body. Theyre the exercises that burn the most calories as they target most muscle groups in one go. They also engage your core and help shape your figure.

Mistake four - youre on a constant diet

Just because youre wanting to get fit and healthy doesnt mean you have to go on a diet. Try the 80/20 approach, where you eat healthy foods most of the time, but allow yourself a treat without feeling guilty.

Mistake five - you do the same workout everyday

Your body is smart, and one thing its good at is finding ways to reserve calories, which is why you plateau. So if youre still lifting the same weights and performing the same exercises week in week out, youre not going to see results.

Mistake six - you train without purpose

If your only desire is to get a six pack then youll get nowhere. Its important to set small, achievable goals alongside your long-term ones, which will help keep you motivated.

These goals dont have to be weight orientated. They could be trying a new class, walking to work each morning or prepping your meals.

Mistake seven - you hate your gym routine

Going to the gym or working out shouldnt be a chore. If you think it is, then youre setting yourself up to fail. Instead, take a few fitness classes you enjoy, or try out new training techniques until you find one you like - this should help keep your fitness spirits nice and high.

Mistake eight- you have the wrong mindset

For long term success you must look at your diet and exercise regime as something you honestly enjoy. Once you begin thinking of it as a lifestyle choice rather than a chose, youll begin to enjoy the journey and progress youre making.

Weight loss plans this summer should include three exercises according to an expert in body transformation.

Link:
Weight loss: Struggling to keep in shape? THIS is the mistake you're making - Express.co.uk

Dear Dr. Roach: In a recent column, you said, ''I don't find simply telling people to eat less and move more to always be an effective therapy.'' What do you suggest to patients wanting to lose weight? C.N.

Dear C.N.: The vast majority of patients I see who are overweight know they are overweight, and have tried unsuccessfully to lose weight. Often, they have tried multiple different types of diets, sometimes having success in the short term but then having gained it back. ''Eat less, move more,'' while correct, doesn't address the issues that are important for many people.

Although some of my colleagues will disagree with me, I look at the issue differently. I recommend that people choose a healthy diet. There are many healthy diets, and people can choose what they like, but I recommend plenty of vegetables, some fruits, and good-quality protein sources such as legumes or nuts and lean meats or fatty fish for those who eat them; processed foods, especially starches and processed meats, should be avoided. Along with these dietary changes, which are modest for many people, I advise increasing exercise, from wherever the person starts (within reason). My rationale is that ''losing weight'' often seems unattainable to people; however, eating better and exercising more feel like they are within one's control. There is no doubt that people will be healthier with a better diet and with more exercise.

It is true that over a long time, most people who make those dietary and exercise changes will lose weight. But the primary goal is to improve health, even if the weight doesn't come down.

Some people, especially those with medical problems due to their weight, need more-intensive intervention, and I am fortunate to have colleagues in weight management, both medical and surgical, for those who need it.

Dear Dr. Roach: I went gluten-free four years ago for ''health'' reasons. I had no irritable bowel issues or celiac disease. After this amount of time, is it OK to reintroduce wheat and gluten? Does going gluten-free when you do not have celiac disease cause you to become more gluten-sensitive because its reintroduction would be like a foreign substance to your system? I fear I may have caused myself to become gluten-sensitive by avoiding it when I didn't have to. Can you please advise? L.

Dear L.: If you had no gluten sensitivity and no celiac disease, then you should have no issues with going back on a diet containing gluten, as far as I have been able to tell from my reading and my understanding of the condition. However, some people with celiac disease have extremely mild symptoms it could be just some abdominal discomfort after eating, or fatigue symptoms felt by nearly everyone from time to time. Nonetheless, making the diagnosis of celiac disease is important, even in people with minimal or no symptoms. People with celiac disease are more likely to develop autoimmune disorders and some cancers, because of possible nutritional deficiencies, and dietary intervention is critical in the case of women who might become pregnant.

If you truly had no symptoms at all before you went gluten-free, and still don't once you restart, I don't think any testing is necessary. However, if you notice symptoms, then a blood antibody test while on a diet containing gluten can establish the diagnosis.

Readers may email questions to ToYourGoodHealth@med.cornell.edu.

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Choose a better diet and exercise regimen for health - Sarasota Herald-Tribune

If you're constantly judging your diet, exercise regime and lifestyle by labelling things as 'good' and 'bad', you need to stop. Now.

Photo: Lyndi Cohen/ Supplied

This article initially appeared on lyndicohen.com and has been republished here with permission.

All-or-nothing thinking is also known as black-or-white thinking and it's when things are viewed as 'all good' or 'all bad.'

All-or-nothing thinking often means that anything less than 'perfect' is perceived as a failure.

Having these incredibly unattainable standards sets you up to feel like a failure, and you start to tell yourself things like "nothing I ever do is good enough", "if I just weighed less, then..." or "everyone is prettier and thinner than me".

All-or-nothing thinking keeps you stuck, unhealthy and unbalanced. You become unable to eat anything in moderation and are constantly yo-yo-ing from one extreme to another, flipping from restriction to binge eating or inactivity to over-doing at the gym. From feeling motivated and excited to feeling like it's not even worth trying.

But you are not the problem. All-or-nothing thinking is the problem, and it's holding you back.

Why? Well, first of all, you don't need to change yourself. You are enough just the way you are.

You just need to stop thinking it's 'all-or-nothing'.

The first steps to letting go of the all or nothing approach is to realise when you're doing it. Awareness is key. Take this short test to help you work out if you are a black or white thinker:

Is an 'all or nothing' approach to food holding you back from being healthy?

If you can relate to one or more of the following, you probably have an all-or-nothing approach and can benefit from making a mindset shift.

If any of these sound familiar, you need to let go of this approach, and start thinking of your health in holistic terms. These are some of the strategies that helped me...

1. Notice when you're stuck in this thinking pattern

The first step is to become aware of when you're using an 'all-or-nothing' approach. Often, using words like 'always', 'never' or 'nothing' will give you a clue that you're stuck in the cycle.

Try this instead: Count your success! At the end of each day, take two minutes to note the things you did well that day. Just before turning off the lights to sleep, I tell my partner the things I am grateful for about myself that day. This is important for me as my normal default is to run through all my flaws and faults. I don't talk about the things I didn't do well enough, only the things I am proud of doing or grateful to have learned.

2. Give yourself permission to enjoy food throughout the week

If you spend Monday to Friday being incredibly 'good' (or strict), then when it gets to the weekend, you're going to feel like you deserve a treat for your hard work. When you're feeling deprived, one cheat meal will often turn into a cheat weekend.

Try this instead: Give yourself permission to enjoy treats during the week. I personally like to have a couple of squares of chocolate every day. If I'm at a birthday party and there is cake, I'll have it if I feel like it and often I'll share. Say to yourself: "I am allowed it if I want, but do I really feel like it?"

3. Food is neither good or bad, so adjust your language

I get that you've been taught to think that there are 'good foods' or 'bad foods'. There aren't. Enjoying a piece of cake is not bad and salad is not good. Having cake and feeling guilty about it defeats the purpose. All food can be enjoyed in moderation at some time.

Try this instead: Don't refer to food as 'good' or 'bad'. Become aware of your language. You'll notice just how common, socially acceptable it is to label food as good/bad (black/white). Just because everyone else refers to food as good or bad doesn't mean you have to. Your thinking will change when your language does - and your behaviour will change with it.

4. Find the silver lining and practice being an anti-perfectionist

Good enough really is good enough. Something is better than nothing. Any small effort is worthy of being recognised and applauded.

Try this instead: Add the word 'but' to negative statements. For example, "I didn't get to exercise today BUT I did get to bed an hour earlier tonight and my body needs rest" or "I overate at dinner tonight BUT I understand why that happened" or "I ate chocolate today BUT I really enjoyed it" or "I didn't eat enough vegetables today BUT I did have two pieces of fruit". When I'm feeling less than perfect, I'll repeat to myself "I accept myself and accept others". It helps me let go of my need to be perfect and my expectation that everyone else must be perfect, too.

Dancer Amrita Hepi takes you through a stretching routine you can do in the office

Lyndi Cohen is an accredited practising dietitian and the founder of the Keep It Real healthy eating program. For more from Lyndi, head to http://www.lyndicohen.com and keepitreal.lyndicohen.com.

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This expert says you need to let go of your 'all or nothing approach' - Body and Soul

Is the 80/20 rule true when it comes to weight loss?

We know that in order to lose weight, its important to watch what you eat and engage in moderate exercise regularly.

But which is more effective at helping you get the body you want diet or exercise?

According to some personal trainers and nutrition experts, the answer is diet. In fact, they believe that 80 per cent of weight loss is the result of making healthy changes to your diet, while the remaining 20 per cent is due to being physically active.

This 80/20 rule, as its commonly called, is indeed accurate, and one that most nutritionists recommend, says Ardyce Yik, a registered naturopath at the Integrated Medicine Institute in Central, Hong Kong.

The key to weight loss is achieving a negative calorie balance, which means taking in fewer calories than you burn.

Decreasing the number of calories you consume is so much more effective than exercising, because it takes a tremendous amount of physical activity to create a calorie deficit, Yik adds.

But I exercise a lot, more than the average person, at least four times a week, you say.

Unfortunately, that doesnt give you a free pass to indulge in a high-calorie diet.

Studies show that exercise alone has a negligible impact on weight loss, Yik explains.

For example, youd need to burn 3,500 calories to lose just 500g of fat. If you relied on exercise alone to lose weight, you would essentially need to run more than 10km each day to lose one pound a week, without increasing your caloric intake.

This is why the 80/20 rule makes sense its easier to cut calories than it is to burn the same amount of calories through exercise.

However, Yik adds that this is a general rule, and one that may work better for some people more than others, since everyone is different.

Monitor your diet but also commit to exercise if you really want to lose weight.

She says that whats more important is to commit to both a healthy diet and regular, moderate exercise if youre looking to shift extra pounds.

Diet and exercise are equally important for weight loss.

Although cutting calories from your diet is easier and more practical than exercising a lot, bear in mind that when you start eating less, your metabolism starts to slow down and your body will resist weight loss. Exercise can counteract this.

I usually recommend a combination of cardiovascular and strength-training exercises about 30 minutes of moderate cardiovascular exercise, four or five times a week, plus two or three strength-training sessions per week.

As for your diet, you should look to slash about 500 calories a day to lose 500g of fat per week.

I always recommend a healthful and varied diet based on whole, unprocessed foods, says Yik.

Ideally, your meals should consist of lean protein, colourful vegetables, whole grains, nuts and seeds.

If you find that decreasing your caloric intake and exercising regularly isnt helping you achieve your weight loss goals, then you should speak to a nutritionist, dietitian or doctor to investigate and address the underlying causes of your inability to lose weight. South China Morning Post/Sasha Gonzales

Read more here:
The secret to weight loss is 80% diet, 20% exercise is this true? - Star2.com

NBR Radio has teamed up with Spotify to bring Sunday Business to its podcast platform. You can also listen to the full episode free on SoundCloudhere.

A Stanford University psychology professor, Carol Dweck, is this week'sfeatured guest on NBR Sunday Business with Andrew Patterson.

Her research into what has become known as growth mindset has been something of a revolution in the area of personal development, affecting not only business but also education.

Simply put, individuals who believe their talents can be developed through hard work, good strategies, and input from others have a growth mindset. They tend to achieve more than those who adopt a fixed mindset believing their talents are innate gifts. This is because the former worry less about looking smart and they put more energy into learning.

Professor Dweckdiscusses the impact of her research and the potential to measure the mindset of entire countries in the future.

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CAROL DWECK on revolutionising personal development - The National Business Review