“MOST OF THE SHADOWS OF THIS LIFE ARE CAUSED BY STANDING IN ONE’S OWN SUNSHINE.” – Ralph Waldo Emerson

 Suggestions for a Brighter Future:

1. Realize that life isn’t always fair.

- Accept what you must and change what you can.

2. Think before you act.

- A moment of carelessness or anger can cause a month of anguish and regret.

3. Look for the beauty in life, in people and in yourself.

4. Appreciate what you have – the people, the opportunities, the material possessions.

5. Make the effort to have fun. It’s a great way to bond with others and it makes some of the best memories.

6. Set aside some time for yourself.

- Do something you enjoy without feeling even a little guilty.

7. Accept others without judgment.

- Everyone is unique and it’s okay to be different.

8. Forgive.

- Bitterness and resentment hurt you more than the person you direct them at.

9. Learn.

- Open your mind to new ideas and activities and don’t be afraid to try.

10. Dream.

- Make plans. Believe in yourself and go for what you want.

The post Suggestions for a Brighter Future appeared first on Ola's 40-Day Challenge.

TIPS on how to rev up your metabolism, increase lean muscle mass and avoid eating those extra calories that end up being stored as fat:

1.    Skimping on protein.

Women lose about 5 pounds of muscle every 10 years and gain an average of 15 pounds of fat. (Wayne Westcott, PhD., co-author of “Get Stronger, Feeling Younger”)

Protein helps you to build lean muscle so make sure you’re getting enough.

If you are in your 30’s, aim for 50 to 56 grams daily; 40’s aim for 56 to 60 grams.

Good source include: tuna and chicken breasts (6oz of either will give you 45grams of protein).

2.    Skipping strength training.

Want to burn calories and fat even when you’re sitting still? Then you need to increase your metabolic rate and strength training (such as light weights or resistance bands) is the key.

Strength training 3x a week and you’ll reduce your body fat percentage in about 10 weeks.

3.    Underestimating how much you eat and overestimating how much you move.

We tend to underestimate our daily intake of calories by about 800.

Keep a food and exercise journal so you can track your eating and exercise habits.

4.    Thinking little nibbles don’t count.

Whether it’s grabbing candy off a colleague’s desk or finishing your kid’s fries, every bit averages 25 calories.

Have 4 extra bites a day and you’ll gain a pound in a month.

Only eat when food is on your plate.

5.    Consuming too few calories.

Yes, cutting calories is critical to weight loss, but go too low and your body goes into starvation mode, which slows down your metabolism.

Never eat less than 1,200 calories a day for women.

If you want to lose a pound a week, subtract 500 calories a day from your eating.

6.    Not planning ahead.

Just saying you’re going to watch what you eat or start exercising more isn’t going to work unless you think about how those changes are going to fit into your day.

If you want to stick to an exercise plan for example, write workout session in your planner and keep your training gear in your car.

7.    Not working out hard enough.

To really burn fat and calories you need to step up the intensity of your exercise.

Turn your stroll into a power walk two to three times a week by alternating between 30 to 90 seconds of fast walking and 90 to 120 seconds of slower walking.

8.    Doing the same workout all the time.

Mixing up your routine is key to burning the most fat and calories. Otherwise, your body adapts to the workout and goes on autopilot so you don’t get as much out of it.

So walk one day, do a DVD the next then try a dance or aerobics class.

9.    Feeding your emotions.

When the line between physical and emotional hunger gets blurred, you can end up inhaling hundreds of extra calories.

Think before you bite.

Ask yourself, “Am I really hungry or am I just bored and upset?”

If you’re not sure, have a glass of water and wait 20 minutes. If you’re still hungry, eat something healthy or a small amount of food you’re craving.

10.         Buying into quick fixes.

No pill, drink or fad diet is going to magically peel off the pounds. To lose weight (and keep it off), you need to make changes to your overall eating and exercise habits – and be patient.

The post Don’t Make These Mistakes appeared first on Ola's 40-Day Challenge.