Illustration : Betka82 ( Getty Images )

On May 22, 2010, a man in Florida spent 10,000 Bitcoin the current-day equivalent of $700 million on pizza. The event, which marked the first digital currency transaction ever made for a physical item, is now celebrated annually as Bitcoin Pizza Day.

That, of course, was just the beginning. The world of cryptocurrency has evolved to the point where you can buy anything from movie tickets, plane seats, and even a college education using Bitcoin, Dogecoin, and other digital currencies.

Heres a list of items you can buy with cryptocurrencies.

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What can I buy with Bitcoin? - Quartz

Trading volume of derivatives on the popular cryptocurrency XRP has increased by 60% in the last 24 hours, according to the latest data fromCoinGlass. This notable growth was primarily due to a significant increase in the turnover of perpetual XRP futures, which reached a whopping $2 billion. Simultaneously, on the spot market, the trading volume of XRP increased by 18.40% to reach $1.75 billion.

Combined, these figures brought the total turnover ofXRP on centralized platforms to a staggering $3.75 billion in a single day. Given that the token's market capitalization is $29.5 billion, trading volume is now approximately 12.71% of the total value, indicating a high level of trading activity.

In addition, theprice of XRP againstBitcoin rose by more than 3% today: the cryptocurrency is now trading at 0.00000785 BTC. In dollar terms, this growth is characterized by the fact that XRP rose in price by more than 3%, while Bitcoin fell by 1.26%.

This divergence is largely due to the recent market decline, which has seen positions worth $119.85 million liquidated in the last few hours.

XRP's positive momentum is fueled by Coinbase's decision to add a token to its platform, a move that will make the cryptocurrency available to New Yorkers for the first time since its removal in 2021 amid Ripple's legal battle withthe SEC. This development has significantly boosted XRP's market presence and trading activity.

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XRP Skyrockets 60% in Volume as XRP Price Outperforms Bitcoin - U.Today

Photo: Jose Cabezas ( Reuters)

Popular cryptocurrency wallet MetaMask might soon add Bitcoin support, CoinDesk reports. An unnamed source cited by the outlet said access could be granted within the next month, while another mentioned that the functionality is not yet finalized. The features may be initially limited and then expanded over time.

Nvidia earnings stun the street and the stock is soaring

A blockchain software company, Consensys created MetaMask to connect users to Ethereums blockchain ecosystem. The wallet supports Ethereum and Ethereum Virtual Machines (EVMs), such as Avalanche, Polygon, Optimism, and Arbitrum.

Currently, MetaMask does not directly facilitate Bitcoin acquisition. Users must make the transactions using Wrapped Bitcoin (WBTC). A Wrapped Bitcoin is a tokenized version of Bitcoin that operates on the Ethereum blockchain. It is pegged 1:1 to Bitcoin, so one Wrapped Bitcoin is always equal to one Bitcoin. It acts as a bridge between Bitcoin and Ethereums decentralized applications (dApps). If the CoinDesk report pans out, MetaMask users will soon be able to add Bitcoin directly.

This is not the first time MetaMask has expanded beyond the Ethereum ecosystem. In 2023, the company added a feature called Snaps. Snaps are JavaScript applications that enable cross-chain interoperability, allowing different blockchain networks to communicate and interact without intermediaries.

Users have downloaded MetaMasks apps over 22.66 million times, according to CoinGecko.

Continued here:

Bitcoin may be coming to the biggest crypto wallet on Ethereum - Quartz

Biking is a great low-impact cardio exercise, but it may also help prevent knee pain and arthritis, new research shows.

People who participated in biking or cycling at any point in their lives were 17% less likely to experience knee pain and 21% less likely to develop osteoarthritis in the knee joint, according to a new study published in Medicine & Science in Sports & Exercise.

The study included over 2,600 participants in their sixties, who were asked how often they biked or cycled during four time periods through their lifetime: ages 12 to 18, 19 to 34, 35 to 49, and age 50 and older.

Researchers analyzed data and compared outcomes for knee pain and osteoarthritis of the knee joints between participants who had a history of bicycling and participants who do not bike.

Based on our observational study, bicycling over a lifetime is associated with better knee health, including less knee pain and less damage to the joint, the studys lead author, Dr. Grace Lo, chief of rheumatology at the Michael E. DeBakey VA Medical Center in Houston, told NBC News.

The more periods of time in life a person spent bicycling, the less likely she or he had knee pain and signs of osteoarthritis," Lo said.

Arthritis is a term used to describe the inflammation, pain and swelling of one or more joints. The most common form of arthritis is osteoarthritis, also known as degenerative joint disease.

Osteoarthritis occurs when the cartilage which cushions the bones that come together to form the knee joint wears down, causing the bones to rub together, per the Cleveland Clinic. This can cause pain, stiffness, and limited mobility.

Anyone can develop osteoarthritis, but the risk increases with age and symptoms typically appear in the fifties, TODAY.com previously reported. Other risk factors include previous joint injury or overuse, being overweight, and a family history of osteoarthritis, per the U.S. Centers for Disease Control and Prevention.

In the study, researchers took X-rays of the participants to look for signs of arthritis in the knee joints. They found that people who participated in bicycling were less likely to have X-ray evidence and symptoms of osteoarthritis in the knees than non-bicyclers.

While osteoarthritis cannot be cured or reversed, lifestyle changes may help reduce symptoms. People with knee arthritis are often told to move their joints and engage in activities such as cycling, swimming, or walking as opposed to high-impact activities like running or tennis, per the Cleveland Clinic.

Previously, it wasn't clear which low-impact exercise may be most beneficial for knee health, until now.

The observational study did not prove cause and effect or explain why biking is protective, but the findings did suggest there is an association between cycling and less knee pain and damage.

Biking and cycling combine cardio and strength training, but are low-impact and put less pressure on the joints. We do know that activities that are non-weight bearing are less likely to cause pain. Thats probably a reason why people have less pain when bicycling as compared to other activities, Lo said.

Biking also builds and strengthens the muscles around the knees, without the pounding and stress on the joints from exercises such as running, NBC News previously reported.

According to Lo, participants who biked between 12 and 18 when most reported a history of biking may have built up their quadricep muscles, and that this development remained even if they stopped biking as they got older.

The study did not look at the differences between outdoor biking and indoor cycling or suggest how often people should bike. However, experts told NBC News that people who aren't active should start with two to three days of low-intensity biking.

According to thePhysical Activity Guidelines for Americans, adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity per week or at least 75 to 150 minutes of vigorous-intensity physical activity per week.

Ideally, activity should be spread throughout the week for example, 30 minutes of biking or cycling five days a week.

When riding a bike outside, always remember to wear a helmet, obey traffic signs and signals, and use a bike lane when possible.

If you are cycling indoors, make sure to adjust the seat and handlebars to the appropriate height to avoid injury. (Here's a tutorial for setting up your spin bike and workouts for beginners.)

If you have concerns about knee pain, always talk to your doctor.

Caroline Kee is a health reporter at TODAY based in New York City.

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Cycling May Reduce Risk of Knee Pain and Arthritis, Study Finds - TODAY

Key Takeaways

Ultra-processed foods are bad for the brain

The more you eat these foods, the higher your risk of cognitive problems and stroke, researchers report

Less processed foods were associated with lower risk of brain problems and stroke

THURSDAY, May 22, 2024 (HealthDay News) -- Ultra-processed foods are bad for more than your waistline: New research shows they seem to raise the risk of stroke and dementia-related memory or thinking problems.

A 10% increase in the amount of ultra-processed foods a person eats is associated with a 16% higher risk of cognitive problems, researchers found.

Likewise, greater intake of ultra-processed foods is linked to an 8% increased risk of stroke, results show.

Our findings show that the degree of food processing plays an important role in overall brain health, said researcher Dr. W. Taylor Kimberly, a critical care neurologist with Massachusetts General Hospital in Boston.

Ultra-processed foods typically are factory-made fare containing high levels of sugar, fat and salt. Theyre a patchwork of ingredients, additives and preservatives engineered for flavor and shelf-life.

Examples include chicken nuggets, frozen meals, hot dogs, canned soups, potato chips, soft drinks, sugary breakfast cereals, ice cream, packaged breads, and condiments like ketchup and mayonnaise.

Ultra-processed foods already have been linked to an increased risk of heart disease, obesityand type 2 diabetes, the Cleveland Clinic says.

For this study, published May 22 in the journal Neurology, researchers compared intake of ultra-processed foods to that of unprocessed or minimally processed foods like vegetables, fruits and simple cuts of beef, pork and chicken.

While a healthy diet is important in maintaining brain health among older adults, the most important dietary choices for your brain remain unclear, Kimberly said.

Researchers recruited more than 30,000 white or Black people ages 45 or older, and had them fill out questionnaires about what they typically eat or drink.

Researchers used the responses to calculate how much ultra-processed foods were in each persons daily diet, compared to healthier options.

About 14,000 participants were then tracked over an average 11 years for cognitive decline, and more than 20,000 for stroke.

We found that increased consumption of ultra-processed foods was associated with a higher risk of both stroke and cognitive impairment, Kimberly said in a journal news release.

On the other hand, eating unprocessed or minimally processed foods was linked with a 12% lower risk of brain problems and a 9% decreased risk of stroke.

Ultra-processed foods had an even greater effect on Black participants, increasing their risk of stroke by 15%.

More research is needed to confirm these results and to better understand which food or processing components contribute most to these effects, Kimberly said.

More information

The Cleveland Clinic has more on ultra-processed foods.

SOURCE: American Academy of Neurology, news release, May 22, 2024

Ultra-processed foods are bad for your overall health, including your brain health.

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Ultra-Processed Foods Could Be Harming Your Brain - themoorecountynews.com

Fitiquity Gym has just celebrated their 4 year anniversary in Burbank and is kicking off the summer with a Health and Fitness Parking Lot Event on June 1st.

The gym which was recently named Best Boxing Gym in the 2024 myBurbanks Best Contest, has a full size boxing ring and bag area. Fitiquity is also a full service gym that includes updated cardio equipment, weight-training equipment and free weights, a spacious aerobics room, and a spin room with state-of-the-art bikes.

The family-owned gym is celebrating their 4 years in Burbank with a Health & Fitness Parking Lot Event on June 1st from 10:00am to 2:00pm and will have everything from demo classes, food trucks, fit tests, health and wellness vendors, samples, gym tours, fitness competitions, giveaways and prizes, and much more.

Class demos will be happening every half hour inside the gym so guests can take a peek at their bootcamp, spin, boxing and trampoline classes. Inside the ring, boxing coach JP will be working on the mitts, and entering people in a chance to win a set of boxing gloves.

At 12:00PM, try your luck in their fitness competition for a chance to win a month membership or free personal training sessions. Competitions include the longest plank, the most pull ups, and the most push ups.

Fitiquity will have a DJ getting the crowd pumped, a fit area to workout at within the parking lot, and will be doing gym merch and membership giveaways all throughout the day.

Other things youll find at the Fitiquity Health & Fitness Parking Lot Event.

Fitiquity Gym is located at 2010 N Hollywood Way. If you are interested in trying to gym prior to the event, go to their website http://www.fitiquity.com to claim a free three day guest pass.

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Fitiquity Gym to Hold Health & Fitness Parking Lot Event on June 1st - MyBurbank.com

Weve all heard the proverb, It takes a village to raise a child. But what does that mean for modern parents, who are so often siloed from the people that once provided essential support? In ELLEs It Takes a Village series, were exploring the intersection of parenthood and community, including the costly services that have sprung up in the villages wake and the many resources still available for birthing people. As Cleo Wade wrote in an original poem for this series: Big love (the kind that changes the world) is group work, always.

In the middle of my first pregnancy, I went for an anatomy scan that nearly everyone gets at the 20-week mark. Mothers tend to be nervous and excited for this momentwhile you get to see your baby, the scan also checks whether everything is working well. At mine, my doctor told me matter-of-factly, Your baby is measuring small. She put me on bed rest for the remainder of my pregnancy. I was terrified, but I knew there was somebody I could invite onto my team who could help me through.

As I sat home 24/7, waiting for my baby to grow like an incubator, I used the time to research and interview doulas. Once I hired our doula Karla, she quickly made all the difference. Every time I was anxious about something being wrong with my baby or fearful something would go wrong with the birth, she not only reassured me but equipped me with knowledge to empower myself and my growing family. Because of her, I found I was one of the only people at my new-mom support groups who was satisfied with her birth experience.

After the birth, I remember my husband cradling our daughter and asking, What if Karla had not been there? I shuddered at the thought. Not only did it change the course of my lifeI made a career change and became a doula myselfbut I also promised myself I would never give birth without a doula again. Three children later, I havent. Turns out support isnt a luxury for birthing people; its a necessity.

And while doulas can provide one kind of support, there are other low-cost and no-cost options available to assist in anyone in their birthing experience. Finances are a common stressor for many people preparing to have a baby; it can often feel like youre bleeding money. But in the doula world, we try our best to connect people with services and resources that make a massive difference and require a relatively low financial investment. The guide below contains some of my favorite resources for people having babies, so you can get the care you need and deserve.

Owned by postpartum doula Kimberly Bepler,

Be Her Village is a modern-day (and arguably more helpful) alternative to your typical baby registry. You can register for funds to pay for your doula, childbirth education, pelvic floor physical therapy, lactation support, mental health support, and more. Parents-to-be add the services they want to their registry, and friends and family send money directly to the new parents using Be Her Villages unique cash registry. You dont need another bottle washer or crib sheet; you need help, and Be Her Village assists your community in optimizing support for you.

Chocolate Milk Caf is an organization dedicated to providing care to families of African descent. Founded by nurse and breastfeeding educator Hakima Tafunzi Payne, it hosts lactation support groups across 11 states and Canada, providing direct counseling and advocacy for Black families.

Bookmark this website for 24/7 news on all things birthing, from fertility to motherhood. Expectful is a health and news hub that shares articles, provides nutritional advice, and even has a meditation app. There are great first-person articles from women in the Expectful community that discuss everything from sharing the joy of a positive pregnancy test to birthing plans gone wrong.

Pediatrician, Stanford professor, and breastfeeding expert Dr. Jane Morton founded First Droplets to draw attention to the first hours and days after a baby is born. She describes this as a critical period for making milk for your baby. Visit the website for videos and Q&As about milk production before and after the babys arrival and how to make it all work.

JustBirth Space specialists provide free virtual perinatal support to individuals worldwide throughout pregnancy, labor and birth, postpartum, and beyond. Specialists are available for support and respond to your messages between 8 A.M. and 10 P.M. ET. They aim to center the experiences of BIPOC individuals, affirm LGBTQIA2+ communities, and support all birthing people on their journeys. Look at these specialists as your expert guides to all things related to maternal health.

Founded by Kelly Bonyata, an international board certified lactation consultant, Kellymom is a treasure trove of free information about breastfeeding and all of the things that go along with itincluding pumping, soothing babies, going back to work, pain, and more. Its the perfect place to do your middle-of-the-night Googling.

La Leche League is one of the longest-running breastfeeding support organizations in the world. Trained volunteer leaders in over 80 countries are available for free lactation support via phone and text, with many available to meet in homes or hospitals. Leaders also run support groups to promote mother-to-mother connection and education. Support group topics are designed to teach participants why and how to breastfeed, how to troubleshoot problems that come up, and how to start solids and wean from breastfeeding. Use the Leader/Group Locator map on the website to find the nearest options for support near you.

U.K.-based app MasterClass in Childbirth brings childbirth education to your fingertips. Its designed to guide and support you in every stage of your maternal health: pregnancy, labor, birth, and beyondall for free!

MotherToBaby provides evidence-based information about medications and other exposures during pregnancy and while breastfeeding. Browse the easy-to-read resources, which are available in English and Spanish.

Pampers offers more than just diapers. Through its site, it provides a free, nine-part birth and postpartum class. This series takes you from prenatal check-ups to newborn care and everything in between via short, thorough videos.

You dont need to hire a personal trainer to have a healthy and fit pregnancy. Created by prenatal and postnatal fitness instructor and yoga and pilates teacher Jessica Pumple, the Pregnancy and Postpartum TV YouTube channel has free workouts, childbirth education videos, and steps for support with recovery.

Prenatal Yoga Center serves the perinatal community by offering yoga, childbirth education, and parenting preparation classes. You can watch free prenatal videos at your convenience. Whats more, the center also has a podcast and an educational blog.

Ritual Movement is designed to support birthing people in recovering their pelvic floor after birth. The site provides free videos for pelvic floor health and strength by occupational therapist Cait Van Damm, founder of Ritual Pelvic Health.

Is your labor going on for an extra-long time? For people experiencing this frustration (hey, maybe even you, right now!), this 90-minute circuit is designed to help naturally induce labor or move along a labor that seems to no longer be progressing. This group of positions does not hurt a baby that is already lined up correctly. The circuit is free, and the site provides pictures and steps to help instruct you on how to do the exercises correctly.

WIC is the Special Supplemental Nutrition Program for Women, Infants, and Children from the U.S. Department of Agriculture. To be eligible for WIC, families must have an income at or below a threshold set by their state; you can then see a breastfeeding counselor for direct coaching, take a class, visit a WIC office, or browse online resources to learn more about how to breastfeed successfully.

Birthsmarter offers award-winning online childbirth educational tools. You can choose between live and on-demand classes, ranging from $45 to $295, but to make its resources truly inclusive and accessible to all families, Birthsmarter offers pay-what-you-can and pay-it-forward pricing throughout the site. If you have access to disposable income or generational wealth, consider contributing to the community fund to help Birthsmarter serve families with limited resources.

Evidence Based Birth provides information about childbirth for families, communities, and professionals, designed to help you make informed choices. You can access free resources via the sites blog, podcast, and informative e-mail list. Evidence Based Birth also offers childbirth classes around the U.S., including Puerto Rico. There are options for virtual classes that will pair you with classmates who live near you. Its recommended that you look for a date that starts between 26 and 28 weeks of pregnancy, but if you are already closer to your birth, fear not: you can also check out the Advanced Classes options. Prices start at $300, but they also accept Health Savings Accounts (HSA) and Flexible Spending Account (FSA) payments.

As a former teacher, doula, and lactation consultant, I founded Go Milk Yourself to take the stress out of feeding babies. Check out the website for insurance-covered or low-cost lactation support offered via telehealth; take my signature course on Hand Expression (getting milk out with your hands instead of a pump); and follow @go_milkyourself on Instagram for resources designed to help you feed your baby on your terms. Options range from free to $150.

For a monthly fee of $9, One Huddle will invite you to a Slack group to ask unlimited questions, get expert answers in 24 hours, and search through Q&As from other parents. When you ask questions in the community, you not only get answers from vetted, certified support experts ready to answer all your new-parent questions, but you also get shared experiences from parents who are in the same boat.

Share the Drop is a free app founded by yoga teacher and doula Kelly Cox that connects mothers with excess breast milk to mothers in need of milk for their babies. Its free for donors and $9.99/month for recipients (with the fee waived for SNAP and WIC recipients).

Spinning Babies helps expectant mothers optimize the babys position in the womb. Learn techniques for comfort in pregnancy and smoother progress in childbirth. Renowned midwife Gail Tully offers practical work for your body to give birth naturally. The Parent Class digital download costs $26.95 and earned five stars from over 50 reviews.

The Educated Birth provides digital and physical resources, including online courses, for an empowered birthing experience. This is great for first-time parents, birthing people having another child, low-intervention births, cesarean births, or vaginal birth after cesarean delivery. Prices range from $19 to $249; the mindful pregnancy workbook costs $34.

VBAC Facts provides evidence-based information about vaginal birth after cesarean delivery (a.k.a. VBACs). The site offers free resources and paid programs, beginning at $299 for the Essential Package, a six-hour program broken into 30 bite-size lessons. A sliding scale is available for BIPOC women and birthing people, and once you pay for the course, you have lifetime access.

Founded by Elaine Welteroth, BirthFund had its inaugural launch, providing $10,000 to 10 single women to help support their birthing journeys. Founding family funders, who each gave $10,000, include Kelly Rowland, Savannah James, Serena Williams, Karlie Kloss, and more. While funds have been given out for 2024, visit the website for more information.

Grant founder Emma Johnson was raised by a single mother and raised two children on her own after her husband left. Defying the odds, she built a full, financially secure life for herselfand dedicated her career to helping other single moms do the same. She runs the website Wealthy Single Mommy, which offers free resources for single moms, as well as dating, money, and co-parenting advice. Through her Kickass Single Mom Stimulus Grant, Johnson gives $500 a month to a single mother, no strings attached.

Pregnant or recently postpartum families living in New York City, Miami, Los Angeles, Atlanta, New Orleans, and Washington, D.C. can apply to receive doula services through Love Delivereds grant program, powered by Mama Glow Foundation and the hair care company Carols Daughter.

See more here:
Pregnancy, Birth, and Postpartum: Your Guide to Accessing Free and Low-Cost Care - ELLE

Exercise is vital for everyone, but it holds particular significance for the elderly. As we age, the likelihood of neurodegenerative disorders increases, making an active lifestyle even more crucial. Staying active not only enhances our physical well-being but also significantly boosts our mental health. This is especially important for those facing conditions like dementia and Parkinsons. By embracing regular exercise, older adults can improve their physical health and mental clarity, enriching their golden years with vitality and joy. Studies show that exercise reduces inflammation and enhances brain plasticity, which are crucial in managing dementia symptoms. For those with Parkinsons, exercise can improve motor function and reduce symptoms like tremors and stiffness. A well-rounded exercise program that has mental as well as physical exercises, combined with a supportive caregiving environment, can vastly improve the quality of life for individuals dealing with these conditions. Here are six workouts and tips to help maintain an active lifestyle in your golden years. 1. Engage in aerobic exercises & strength training Walking, cycling, swimming, and dancing can improve cardiovascular fitness and mood while increasing brain blood flow, helping slow cognitive decline. Using weights, resistance bands, or bodyweight exercises maintains muscle mass, strength, and bone density, supporting daily activities and reducing fall risk. 2. Incorporate physiotherapy Physiotherapy can significantly enhance stability and coordination, which is crucial for reducing fall risks and improving mobility in elderly. Exercises tailored by a physiotherapist can help maintain functional independence and address specific physical challenges faced by the elderly. 3. Prioritize flexibility Neha Sinha, Dementia specialist, Co-founder, Epoch Elder Care says, Regular stretching, yoga, and pilates help improve flexibility and joint health. Keeping muscles and joints supple can significantly reduce the likelihood of injuries. For those with mobility challenges or who use wheelchairs, options like wheelchair yoga can be particularly beneficial in maintaining flexibility. 4. Engage in mental exercises We should note that mental exercises are equally important as physical exercises. Engaging in mental exercises such as puzzles, reading, and memory games is crucial for maintaining cognitive health. These activities can help keep the mind sharp, improve memory, and reduce the risk of cognitive decline. 5. Incorporate daily activities Try to incorporate daily activities like household chores and errands into your routine. These activities are just as important for maintaining physical activity and overall fitness, helping to keep you moving and engaged throughout the day. 6. Personalized routine with safety and support Develop a personalized exercise routine with the guidance of professionals, tailored to individual needs and abilities. Caregivers play a vital role in ensuring safety and support during exercise sessions. Encourage regular exercise, provide a positive environment, use proper equipment, and adapt activities to individual abilities.

See the original post here:
6 workouts and tips to maintain an active lifestyle in your golden years - The Times of India

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Mental health challenges can create the cycle with the stress and things like impacting your sleep, that then weaken the immune system, Penberthy said.

She is a health psychologist at UVA and says new patients dealing with stress after a cancer diagnosis may experience physical problems as well.

Sometimes the treatment is just as challenging as the diagnosis, Penberthy said.

She said that new patients should reach out to their doctors for tools to deal with the diagnosis.

It is important if you are struggling with the stress, depression, anxiety, to address that through some treatment, because it will help everything work better, Penberthy said.

She also says patients should lean on their loved ones for support.

Thats what its all about is getting you better back on your feet, she said.

As a loved one, you cant change it or fix it for them, but you can offer your presence, Penberthy added.

Its nice to be positive, she said, but I think that can feel dismissive sometimes to people.

She says to avoid platitudes and giving unsolicited advice and to ask open-ended questions or offer support with their daily tasks instead.

Sometimes people need someone to go with them to their appointments, sometimes they need someone to stay back home and feed the animals or watch the kids, she said.

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University of Virginia health psychologist on how cancer can affect mental health - WTOP

So we are already coming up on the next season.

You told yourself that after the holidays it would be different. This time you were going to watch what you ate and you were going to do some form of physical fitness every day.

Somewhere along the way you got distracted, uninspired, and lazy. So here we are.

You know you want to eat healthy foods and exercise. You know you want to look good and feel good. But how come you cant seem to get it going? What is holding you back?

You need to believe that you can do it. You have to move past your fear of failure and doubt and propel yourself forward by taking the first steps toward a healthier you.

This means understanding that you can effect real change in your life. If you do the opposite by approaching your fitness goals half-heartedly or without real commitment to succeed, then you have already failed.

By choosing the positive course in your approach, you have a much better chance of getting there.

When I was growing up, I watched Nike become a powerful athletic footwear and apparel corporation with a three-word winning slogan that landed and resonated. Most of us are familiar with the phrase Just do it.

These three words empowered millions and encouraged them to identify with Nike and the notion of taking action. It is very easy to contemplate, plan, and wonder about taking that class, joining that gym, or seeing a nutritionist.

Without taking action, your good thoughts lead you nowhere and perpetuate the ongoing struggle of wanting to make healthy changes but not following through.

Many people live in the fitness procrastination zone. This does not have to be you. All that is different between now and success is doing it. So now that you believe that you can do it, the next step is going out and just doing it.

Okay, you decided to make some change, and you went out and you did it. For example, you signed up for a power yoga class and tried a class. Despite feeling good about it and enjoying it, you wonder if you will be able to continue with it.

You have tried many things in the past, and although you were able to keep up with it for a certain amount of time, for various reasons you stopped. Everyone has a really busy, demanding life; things come up and your fitness plan gets thrown to the side. The top excuses range from being too tired and having no time, to being unable to afford it.

But you are too tired because you are out of shape. Most likely you arent eating well and are sleeping properly. Pushing yourself to exercise even when you are tired will force you to eat more hopefully, the right things. It will also help you to sleep better because your body wont give you a choice.

As for not having enough time, somehow you have plenty of time for everything else you deem important. Your body is the key to doing all those other things properly and to satisfaction. Prioritize your body, and you will find the time

In an average waking day of 16 hours, find 15 minutes twice a day for some form of physical exercise. Wake up 15 minutes earlier and end your day 15 minutes earlier as well.

Time is what you make of it. Just think about how much time you are able to find to be online.

Now for my favorite excuse: I cant afford it. My answer is simply How can you not afford it! There are so many different ways to fit fitness into your life. They range from activities that are free, such as walking outside, to those that cost a minimal amount of money, like buying simple home equipment. You can always join a class and supplement that class with your own routine. You dont have to spend a lot of money to achieve your fitness goals.

Be honest: You are spending money on all kinds of other things already. They cant all be more important than your health. If it is necessary to spend money to improve your fitness, then try to see it as an investment worth sacrificing other things for.

BY BEING honest with yourself and your time, you can begin to prioritize your body and your health. It starts by doing it once in order to do it twice.

What are you waiting for? Now is the time to get back on track!

The writer is a Jerusalem-based fitness therapist/trainer who works with people of all ages.

Originally posted here:
Getting back on track: How to achieve your fitness goals - The Jerusalem Post