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2013 Challenge! Consistency!

 
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MsAlaneous View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MsAlaneous Quote  Post ReplyReply Direct Link To This Post Posted: Dec 12 2012 at 11:44am
LOL with the exception of the sore thighs it has been. A friend told me about it and I thought I'd give it a shot even though I hate squats. We started with 20 squats on 12/1 and add 5 squats each day until you reach 100 then it varies between 50-100. I have to admit that I don't hate squats as much now.

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MsAlaneous View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MsAlaneous Quote  Post ReplyReply Direct Link To This Post Posted: Dec 12 2012 at 11:45am
Hi Ladies! I found this article helpful and thought it might be able to help others in their quest to be consistent.

http://www.lifehack.org/articles/productivity/18-tricks-to-make-new-habits-stick.html

18 Tricks to Make New Habits Stick

Wouldn’t it be nice to have everything run on autopilot? Chores, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can take out the struggle.

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs - If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation - Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models - Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment - Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish - A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits - Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself - Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote GoldieLocks Quote  Post ReplyReply Direct Link To This Post Posted: Dec 12 2012 at 11:54am
 Count my lazy behind in! LOL

What would you like to change about yourself? I want to fit into my pants without having to "suck in my tummy and lean back"

What do you like about yourself? My bottom; hair.

What is your plan of attack? I plan on eating better and trying some new vitamins (b12 and drinking at least two cups of green tea a day). Along with increasing my heart rate for at least 20 minutes a day

What are your current limits? for example, how many push ups/sit ups can you do? I can do seventy crunches if i want to hate myself the next morning. I cannot run at a steady pace more than 8 minutes LOL
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Blngmoogle Quote  Post ReplyReply Direct Link To This Post Posted: Dec 19 2012 at 10:36am
Welcome newcomers! I have been mia for a while due to finals, but i have been fairly consistant with walking. I havent done any crunches or push ups lately but i will he more aggressive cone january
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dOLLish. View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dOLLish. Quote  Post ReplyReply Direct Link To This Post Posted: Dec 20 2012 at 3:41pm
I'm recovering from the flu Thumbs Down  I'm not 100% yet, but I feel about 50% better.
 
I haven't had much of an appetite these past few days.  I don't think I lost too much weight, but I have noticed that my pants fit baggy - too baggy for my liking.
 
I've also been doing this cleanse.  I'm not sure if I should be doing it while I'm sick, but I wanted to be consistent.  I noticed some change in my stomach, but not a lot of change.
 
I haven't drastically changed my diet; however, I did pick up some healthier alternatives to the snacks we have at my mother's.
 
I may have mentioned this before, but my biggest problem is portion control.  I haven't logged any meals either, because I haven't been eating too much.
 
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Cherry89 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Cherry89 Quote  Post ReplyReply Direct Link To This Post Posted: Dec 22 2012 at 3:40am
checking in! Ive been slacking lately.. opps.. lol.. But I will make sure I get back going on Monday.. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dOLLish. Quote  Post ReplyReply Direct Link To This Post Posted: Dec 29 2012 at 2:01pm
BUMP.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Browneyez242 Quote  Post ReplyReply Direct Link To This Post Posted: Dec 29 2012 at 7:53pm
This is definitely what i need... i am going to try and stick  to my exercise regimen this year Ermm
What would you like to change about yurself?
I would like to slim down my tummy and tone my thighs and hips
 
Whay do you like about yourself?
I like my endurance, i always loved to run but could never get the "umph" to actually start lol..however once i do there is no stopping me....
 
 
What is you plan of attack? What are you current limits?
I plan to start jogging again and doing exercises to work on my target area. Don't know my current limits yet because i haven't actually started..lol but i will start creating a detail regimen which will begin 1st January,2013...
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Prazol60 Quote  Post ReplyReply Direct Link To This Post Posted: Dec 31 2012 at 7:21am
What would you like to change about yourself?

Too much loose skin, need to firm up

What do you like about yourself?


8 figure that gains muscle mass quickly and not a large stomach.

What is your plan of attack?

Squarts, kicks, cardio, weights.

What are your current limits? for example, how many push ups/sit ups can you do?

I can lift 180 clean
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dOLLish. Quote  Post ReplyReply Direct Link To This Post Posted: Jan 01 2013 at 8:31pm
I guess I'm much more out of shape than I thought. I attempted this workout I swipped from Kimbella's twitter page and I could only get through the first four exercises before I had to take a break. Cry
 
I guess this journey is going to be a lot more difficult than I thought it would be.
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