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Resolve to Evolve

Every year it is the same thing. I hear people state their New Year’s resolutions. Next year I am going to lose weight, I am going to quit drinking sodas, I am going to cut back on processed foods.

I ask you this question: Why wait? Why? Millions of people do it every year. Lofty intentions to ring in the New Year with “Resolutions”.

I challenge you, act now. You know what you want to do! Don’t give yourself an excuse to hold off what you know you need to do. Basically you are giving yourself an excuse not to exercise, drink more sodas, binge on processed foods. Respect yourself enough to make that change, change that habit, and evolve, now.

There are 5 stages in change:

 Precontemplation, Contemplation,  Preparation, Action, and Maintenance.

Precontemplation: A change may be passing through your mind, past failures holding you back from past changes that didn’t last. You have no intention of making a change any time soon even though you are thinking about it.

Contemplation: The need is there, you know you have to do it. You need a swift kick to get you going and to keep you committed. Typically you will make a change within 6 months.

Preparation: You know what you need to do and start putting a plan into place. Joining a gym, planning weekly meals….you are ready to get started, and soon. Typically when you are in the preparation stage you are ready to make a change in about a month.

Action: It is go time. You have started back at the gym, removed the sodas from your home, set up support to help you stick to your guns. You may even have little rewards planned along the way to celebrate your successes.

Maintenance: Congratulations. You have evolved. The change is now normal, your lifestyle. The maintenance stage should be consistent for at least 6 months to remain successful.

What is your New Year’s Resolution? I challenge you to evolve instead. I hereby am giving you a swift kick from stage 1 to 4. Time to take control of your life and take Action. I also challenge you that throughout the year, when you see you need to make a change, do it then. No more “I’ll start on Monday” or “I’ll wait until after the holiday”. Start Now.

Be Healthy, Train Smart, Have Fun

by: Coach Kristie  http://coachkristie.com/

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Exercise Improves Outlook for Cancer Patients

By: Jackie Clark

Exercise can Be an important addition to treatment

A cancer diagnosis is traumatic to face. Whether it's a treatable cancer with a relatively high survival rate, or a terminal cancer such as pancreatic or mesothelioma, the shock of the diagnosis is the first thing that must be processed. And while treatment differs from breast or colon cancer treatment, there are steps one can take to minimize stress and anxiety and help the body to be more receptive to the course of treatment chosen.

After the news of the cancer diagnosis has been processed and coped with, choices must then be made about a treatment protocol. Effectiveness of each treatment can vary from patient to patient, but often-Western treatments such as radiation and chemotherapy are combined with more holistic modalities, yielding a powerful healing effect. In addition to treatment, lifestyle choices are often made to support the healing regimen. These can include starting a meditation program, taking up yoga or tai chi, dramatically changing and improving one's nutrition, and also including exercise and physical activity such as running.


One of the best ways cancer patients can improve their quality of life during treatment is to maintain an exercise program throughout their treatment (and 

Physical activity can be beneficial to quality of life

beyond.) This fact is sometimes surprising to cancer patients. Although the level and intensity of the workouts must be modified to fit each patient's energy level and capacity for physical activity, a light to moderate amount of exercise can aid the effectiveness of cancer treatments as well as improve overall mood and outlook.

An article on the National Cancer Institute at the National Institutes of Health called "Physical Activity and Cancer" goes into more detail about specific findings about cancer and an exercise program:

"Research indicates that physical activity after a diagnosis of breast cancer may be beneficial in improving quality of life, reducing fatigue and assisting with energy balance. Both reduced physical activity and the side effects of treatment have been linked to weight gain after a breast cancer diagnosis. One study found that women who exercised moderately (the equivalent of walking 3 to 5 hours per week at an average pace) after a diagnosis of breast cancer had improved survival rates compared with more sedentary women... Another study found that a home-based physical activity program had a beneficial effect on the fitness and psychological well-being of previously sedentary women who had completed treatment for early-stage through stage II breast cancer...Two additional studies have suggested a protective association of physical activity after colon cancer diagnosis and survival... participants with higher levels of physical activity post-diagnosis were less likely to have a cancer recurrence and had increased survival."

About the author Jackie Clark:  Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns.