Signs You’re Doing Better Than You Think (Self-Awareness Therapy)

Life gives you all challenges that sometimes you cannot handle. Some things can cause your emotional, physical, and mental state at risk. Sometimes, you might believe that the world is turning against you. But when you think about it, you probably do better than everybody else. You might not get convinced about your strengths, but you know you have the potential to make things work regardless of your flaws. So here are the indications that can tell you that you may be doing better in your life regardless of your negative thoughts.


You Can Pay The Bills – You know you’re in a good state when you can pay your bills. When you can handle your priorities and not take things for granted, that is a sign that your life is okay compared to others. Though, of course, you are not exempted from life challenges. You will experience some setbacks and issues that are sometimes out of your boundary. But because you can secure your consistent obligations, you are more than okay to handle things.

You Can Earn For A Living – Note that earning a living is not guaranteed success. But on the brighter side, if you can manage to do things without compromising your overall needs, you are probably getting by. It might not be that okay for some instances because you might encounter limitations. But that is already enough to feel you are worthy of your life. Having a job that pays enough cash can make you appreciate even the little efforts you make for yourself.


You’re Not Worried About Your Next Meal – Even if you think the world is entirely a black hole that puts you in a very negative situation, the fact that you can still eat three meals a day is a sign that you are far more than okay than what you think. You might not get all the things you want and struggle to achieve your other needs, but having food on the table is the most important.

You Have At Least Two True Friends That Stick Around – The best sign that can tell you that your life is probably still okay despite your struggles is when you have at least two true friends that are more than willing to stick around. Despite the world pushing hard on you, having best friends can encourage you to stay positive in life. They can help you whenever you forget to try to help yourself. Your life is still far more amazing as long as you know you are safe with them.

You Have A List Of Goals You Want To Achieve – Of course, all individuals have goals. But you know you’re okay when you have goals in life that you hold on to. If these goals encourage you and motivate you to do your best, you can confidently say that you are not falling on the edge. That is because these goals will certainly help you build yourself towards success. Your goals will become your stepping stone in staying on track regardless of life difficulties.

You Have Experienced Hardships – The true meaning of success would not be complete without hardships. The moment you experience it, you know you are on the right path. There are times you might struggle emotionally, physically, and mentally. But when you understand the essence of those unfortunate situations, you will see that life has a lot to offer.

You Ask For Help Whenever You Need It – You are definitely in good faith when you understand the importance of asking for help. It means that you understand your capabilities as a person. You know that you can’t do things alone, and asking for help is one way to acknowledge your growth.


You Know There’s More To Life Than Materials Things – You might not agree with this, but your life is okay when you live with memories and important people. You are surely in the right mindset to accept that life is not all about material things. That is a sign that you can provide the best mental and emotional assistance.

You’re Not The Same Person A Year Ago – You might think that because you struggle in life more than enough, that is the end. But I suppose you might be wrong. You are far more than okay because you were not the same person a year ago. You are more mature, careful, and responsible. You acknowledge the significance of learning from your mistakes.

You Choose Happiness On Your Terms – Life is always a struggle, and sometimes you can’t have it all. But you are doing better than you think when you know you are contented and happy. There’s too much pressure around, and the only way you get through with all those negative things is by choosing your happiness over anything.


Therapist-Arranged Self-Care Action Plan

You may say that self-care is all about taking action to pamper yourself, given that you can do many comforting things. But self-care is more than just treating yourself. It is not a reward you only consider when you think you did something great or feel like it. Instead, it is a vital piece of your overall well-being that needs attention. Self-care is something you do for yourself not because it is beneficial but because it is necessary. Thus, you need to understand that you are responsible for your development. With that, I offer you a therapist-arranged self-care action plan that will surely guarantee you amazing overall wellness.


Step 1: Recognize That Self-Care Is A Must

Before considering changing your routines for the better, you must first recognize that it is genuinely okay to take care of yourself. That way, you would not feel that you are only making the positive habits out of favor. You have to realize that self-care, though it is not always perfect and convenient, helps you in lots of ways, including:

  • Preventing burnout from all days of work-related task
  • Reducing psychological impacts from the stressful environment
  • It helps with fatigue and other physical discomforts
  • Improving concentration and focus

It is vital to understand that regardless of your productivity level, you are still prone to stress as a human being. Thus, recognize that you must have compassion and kindness towards yourself.


Step 2: Work On A Habit That You Know Works

Ideally, before you change your lifestyle or begin to work on a habit, you need to research inwardly and outwardly what works best. Self-care holds the best solutions that can make your mental, physical, and emotional well-being healthy. Almost all self-care actions can help everyone. However, it would be best to recognize that what works for others might not work for you. Things like getting proper nutrition, hydrating, having enough exercise, resting and taking small breaks, going for walks, maybe the best of all. But it does not guarantee that it will provide the same benefits for everybody.

Note that everyone’s needs are unique. Thus, it would be best to research what actions make you feel better. You can try working on some things that don’t cause you too much pressure. Some of the habits you might want to consider include:

  • Waking up early
  • Cooking healthy foods
  • Walking outside
  • Journaling
  • Learning new skills
  • Spending time with great people
  • Practicing Meditation

Step 3: Manage Your Thoughts And Feelings

You can always try everything that suits your needs as long as it is a flexible way to care for yourself. But the truth is, you must have an organized method, especially during negative experiences. This means that the self-care you give yourself daily is not the same when you are depressed. When you get overwhelmed with the process of mental and emotional healing during times of psychological distress, you might get caught with perfection. As a result, you might feel pressure to try everything to get better despite sacrificing a higher cost. It would help if you manage your thoughts and feeling by working on the following:

  • Filling yourself with compliments and affirmations
  • Learning from your mistakes
  • Doing everything that makes you happy
  • Focusing on inner peace
  • Activating positive thoughts
  • Managing your emotions to handle stress better
  • Exploring for growth and overall development


Step 4: Recognize The Warning Signs

It would not be that easy, but you must try recognizing the warning signs before engaging in self-care. You must identify things that can proceed to the red zone. And despite trying your best, you might end up making things worse. Self-care is not just about the way you confidently handle yourself. Instead, it is the totality of your effort to keep your overall well-being in shape and functioning.

Your thoughts and behavior patterns have much to do with your unstable emotions. You must understand what makes you act that way. Once you can distinguish your negative habits and realize that you must change, you need to start eliminating those by one. You might want to check on these warning signs:

  • Overthinking negative things
  • Constantly disregarding positive self-talk
  • Staring to change something but never intends to finish
  • Getting depressed and anxious over nothing
  • Focusing on other people’s negative opinions


Self-care comes in a variety of forms. There are ways you can accomplish it without entirely exerting an effort. When you find the best self-care that fits your needs, you’ll be better able to take care of others as well. It will be a way for you to prioritize what’s important to your overall wellness.


Why Counselors Use Exercise As Mental Health Treatment


Regular exercise has many benefits to our body. It can help decrease your risk for heart diseases, diabetes, and other health problems. But did you know that exercise can also affect your brain?

Many studies have proved the role of exercise in reducing the risk of depression and anxiety. Exercise can also ease symptoms of social withdrawal and low self-esteem.

Read on if you want to learn more about the connection of physical activity to your mental health. Who knows? This might be the sign you’ve been waiting for to start being physically active!

How Does Physical Activity Improve Mental Health?

There are many possible causes of depression. While we cannot always identify the exact cause, many different factors come into play. Stress, for one, may lead to depression. But fortunately, exercise can play a role in stress management!

An active lifestyle has a lot of benefits to your mental health. We listed down some of the reasons why you should get up and start moving.

  1. Exercise Boosts Your Endorphins

Endorphins are also called the feel-good neurotransmitters of the brain. It puts you in a good mood and increases your sense of well-being.

Runner’s High

But it’s not just endorphins that your body releases when you exercise. If you’ve ever had a euphoric feeling after a run, then you might have experienced what we call a “runner’s high.” For years, we have credited endorphin for this comfortable post-run feeling. However, chemical substances called endocannabinoids naturally produced in the body are the more likely the heroes of “runner’s high.” 

Still, endorphins play a role in preventing your muscles from aching. More studies have yet to back this up, but we surely know that we have often felt euphoric after a good exercise session!

  1. Exercise Improves Your Sleep

Depression is deeply connected to sleep. Among the many symptoms of depression are sleeping problems like insomnia. Signs of depression in teens also include sleeping too much.

But did you know that exercise can work as effectively as prescription sleep medications? Stress and anxiety can keep you awake for hours and make you lose sleep. But since physical activity has already improved your mood (thanks to endorphins and endocannabinoids), you’re more likely to sleep more easily at night!

Additionally, since exercise is tiring, it makes you feel sleepy. However, you have to note that exercising to the point of exhaustion is also not good. Taking short walks or doing your daily chores can improve your sleep.

  1. Exercise Increases Your Confidence

Taking your physical activity sincerely means you tend to set goals and plan your schedule. Some people take part in challenges, too. When you meet these goals, you feel a sense of accomplishment, thus improving your self-confidence.

Some people set goals for getting into their desired shape. They feel better about their appearance once they reach this goal.


Why Is Working Closely With A Counselor Or Therapist Important?

Anyone can develop exercise routines on their own. You can take a walk in the park, bike to work, play basketball, or even do your daily chores, and they already count as exercise. But if you’re seeing a counselor or therapist, you have to discuss your routines with them. You have to let them help you primarily if you have other health problems or haven’t been exercising for a long time. They can tailor a routine according to your preference and toleration. 

Best Physical Activities For Your Mental Health

Many studies suggest that aerobic exercises are beneficial to people with depression. These include:

  • Walking
  • Biking
  • Running
  • Jogging
  • Swimming
  • Dancing

Ensure to get your doctor’s approval regarding your routine. Take into account their suggestions, as some health problems might prevent you from certain aerobic activities. Take arthritis, for example. Typical aerobic exercises may be too hard on your joints and even worsen your condition. A professional may suggest aquatic exercises instead. They ensure that your routine does not interfere with your overall treatment plan.


How Much Exercise Do You Need?

While lack of movement is not good, too much physical activity can also be harmful to you. This can even result in injury! Be patient and work gradually.

Most healthy adults need at least 150 minutes of moderate aerobic activity (walking, swimming) weekly. Meanwhile, you can have 75 minutes of high-impact aerobic exercises (running, biking). 

Do not set unrealistic goals. Instead, aim for activities you enjoy doing, with the approval of your doctor, of course!

It’s Time To Get Moving!

Take a step to a healthier body and mind! Consult your counselor or therapist now and work with them in developing an exercise routine fit for you.

Physical activity can improve mental health. However, this alone is not enough treatment for depression or anxiety. Exercise is a beneficial addition to other therapies and medication that your doctor prescribed.

The Significant Fitness Therapy Benefits

Fitness Therapy, also known as exercise treatment or exercise-based rehabilitation, refers to the use of physical activity and exercise as a therapeutic intervention to improve health, well-being, makes you feel good, and overall quality of life. It is an integral component of various healthcare and rehabilitation programs, aiming to prevent or manage a wide range of conditions and promote overall physical and mental wellness. It involves the guidance and supervision of qualified professionals such as physical trainer, exercise physiologists, or exercise trainers. These experts assess an individual’s unique needs and develop personalized exercise programs tailored to their goals and capabilities. The exercise may be employed in diverse settings, including hospitals, rehabilitation centers, gyms, or even home-based programs.


Fitness Therapy

Just like with other kinds of therapy such as art therapy, yoga therapy, exposure therapy and more, fitness therapy is not new, but it is an effective way to get into shape and stay healthy. Through personal training, group classes, and group fitness sessions on this therapy, individuals can learn the right exercises to be physically healthy. With the education and personal services provided by certified professionals, participants are able to understand how each exercise works and why it is important for them to do it. They also learn proper techniques to best target their individual needs and goals, prevent injury, and improve workout progress.

One of the primary goals of fitness therapists is to help individuals reach his/her highest potential and peak performance. Physical training ensures that you achieve overall wellness.

  • Motor Imagery therapy is a visual and mental rehearsal of what an event or sensation will be like, in reality, can stimulate different senses.
  • Pre-performance routines in therapy sessions can fit both athletes’ and sports-inclined individuals. These are physical and mental actions they do before their fitting event.

Fitness therapy is a type of treatment that uses physical activity to improve mental and physical health. Whether it’s personal training or group training, it has many benefits, including improving mental health, improving physical health, and reducing stress levels. Fitness therapy can be used to treat conditions such as depression, anxiety, and PTSD. Fitness therapy focuses on total body health & wellness by conditioning the patient’s entire body instead of concentrating on the specific injured area(s).

fitness ball

Fitness therapy can also help to improve physical health by helping to reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. It has been shown to be an effective and quality treatment for many different types of conditions, and it can have a positive impact on both physical and mental health.

Fitness Therapy Program

There are also programs for the community of people who want to have a good sweat. There are also wellness centers that provide psychotherapy, motivational enhancement therapy, nutritional support, academic support and assessments, mind-body therapy modalities, yoga classes, life coaching, fitness classes, dance classes, pilates, rehabilitation and much more.

Fitness Therapy Specialist

The Association for Applied Sport Psychology (AASP) regulates standards for professionals in sports psychology. Fitness specialists are people who provide certifications to qualified individuals. Be aware of your physical specialist’s interested manners and subject when working with you.


Check how professional their care is and if it pushes you to your best self.

Fitness Therapy

Fitness therapy is a revolutionary way of providing great results in your physical health training, and it has been gaining popularity over the years. It involves creating a group setting where different levels of trainers can offer their knowledge and experience to help people reach their goals. This sharing of information helps clients to foster efficiency that is tailored to their individual needs.

It is based on evidence-based practices, which are proven to be effective through scientific research. In this type of treatment, the client and the trainer set specific goals and take steps to achieve them in an efficient manner. Working with a professional fitness therapist in a fitness studio setting allows people to get motivated and personalized attention. All the trainers are very dedicated and have all the equipment and workouts prepared before you.

Life and mental health professional specialists help you manage your mood and increase your focus on motivating yourself.

How to Approach Fitness And Exercise: Guide For Beginners

When approaching fitness therapy as a beginner, it is important to start fitness therapy gradually and seek professional guidance. Before starting any exercise program, it is advisable to consult with a healthcare professional, such as a physician or physical therapist, especially if you have any underlying health conditions or concerns. They can provide valuable insights, evaluate your current fitness level, and make recommendations based on your specific needs.

As a beginner, it is wise to start with low-impact activities that are gentle on the joints and muscles. Walking, swimming, or cycling are great options to build cardiovascular endurance without putting excessive strain on your body. Then, gradually increase the duration and intensity of your workouts as your level improves. Make sure to align the activities and high quality personal training on your schedule as well.

Frequently Asked Questions

Is Healthiness A Form Of Therapy?

What Is The Difference Between Exercise And Fitness Therapy?

What Does Fitness Mean?

What Are The Five Components Of Wellness?

What Is The Difference Between A Personal Trainer And An Exercise Physiologist?

How can I improve my physical training?

How do beginners get fit?

Is exercise therapy the same as physical therapy?

Which is better physical therapy or physiotherapy?

What is true physical fitness?

What is exercise training?

What is the main purpose of exercise therapy?

How exercise is a form of therapy?

What are the different types of physical training?

What are the types of therapeutic exercises?


Motivational Enhancement Therapy

What is motivation enhancement therapy?

A person sitting on the ground against a brick wall.

There are days when merely getting out of bed is a challenge. It can happen to anyone. However, make sure to observe closely such instances. Once these occasional slumps stretch to days, weeks, and even months, there must be something serious going on. For one, serious mental health conditions can cause this feeling. If it’s the case, it can take negative feedback on our lives and how we connect with the people around us.

Many types of treatment and therapy are available that can properly address different mental health disorders. The behaviors related to habits can change with the right help. One of the most effective treatments is motivational enhancement therapy or MET.

What Is Motivational Enhancement Therapy Or MET?

Does Motivational Enhancement Therapy Work For Individuals With Substance Abuse?

According to the motivational enhancement therapy manual, MET aims to change and refocus your intrinsic drive in life. MET is usually recommended as a drug addiction treatment for people facing substance abuse and drug abuse problems and is backed by numerous studies.

Like most types of treatments, motivational enhancement therapy  (MET) begins with motivational interviewing where therapists treat individuals by asking them questions that can address negative behaviors such as alcohol abuse or substance use. Because it involves making conscious adjustments and motivation to change, it is a difficult process for most so therapists really need to express empathy and support the self-efficacy of the individuals to decide to better themselves.  Gradually, as it moves forward after the initial assessment, motivational enhancement therapy will help bring a new perspective even in the short term.

Motivational enhancement therapy is a clinical research guide for therapists to better diagnose substance use disorders recommended by the National Institute on Drug Abuse. These types of therapy focus on developing discrepancies between a person’s current behavior and their desired goals and support self efficacy and utilizing cessation strategies. Key components of motivational enhancement therapy include avoiding direct confrontation and instead encouraging individuals to express their own motivations for change, as well as challenging their beliefs about their substance use. Overall, it is not the therapist who will heal the patient alone, but also the patient.

Motivational Enhancement Therapy Significant Goals And Objectives

MET focuses on the treatment of mental illness, and its primary goal is to change or encourage the individual to change their behavior. Motivational enhancement therapy is primarily used in people with substance abuse disorders or behavioral problems (e.g. cognitive behavioral therapy). It is the approach used to overcome those disrupting their well-being.

One can say that motivational enhancement therapy and Motivational Interviewing are the same. The main goal of motivational enhancement therapy is to help addicts overcome and become motivated in behavioral changes.

However, the difference between the two relies on specificities. MI is often used in a general setting with general goals and is usually the first step. In contrast, it is tailored to a more specific purpose.

Is Motivational Enhancement Therapy Evidence-Based?

Yes, strategies and other treatments used in this therapeutic approach are evidence-based. It is already backed up by numerous findings, resources, and research-based guide, all of which are credible.

A therapist of motivational enhancement therapy focuses on motivating clients through the five motivational enhancement therapy principles: communicating with understanding, preventing arguments, neutralizing opposition, elaborating on contradiction, and encouraging ability. These five principles of motivational enhancement therapy will bring out an individual’s strength to overcome difficulties in change.

Motivational enhancement therapy is a client-centered approach recommended by Project MATCH, which involves a family member in the process of promoting behavioral change related to drug use. The therapy emphasizes the use of change talk to help individuals become motivated and committed to making positive changes in their behavior. MET sessions are led by therapists who avoid argumentation and instead, uses techniques developed by Stephen Rollnick to encourage individuals to express their own reasons for change. By involving family members and avoiding confrontational approaches, MET provides a supportive and collaborative environment for individuals to work towards their goals.

A person sitting on a couch and talking to a therapist.

Factors To Consider In This Self-Efficacy Approach

Improving compliance means improving patient care. To motivate physicians to improve compliance in MET, one can start by removing any other administrative responsibilities or work so physicians can focus on working on their clients.

Other forms to consider in MET OR motivational interviewing are having them work with better technology and possibly more clinical staff. It is also essential to address any mood disorders in it if it starts affecting physicians due to various reasons.

Why is behavior change (such as in drug abuse) so difficult?

Changing one’s behavior is difficult but not entirely impossible. One of the main reasons why many people tend to resist change is because they have been accustomed to one habit or lifestyle for so long that they see change as a potential threat or harm to what they are used to. The unfamiliarity change brings scares them.

Using your voice to influence and motivate others should be put to fair use, especially in MET. Insight therapy professionals also suggest that to inspire others and express empathy, you should be able to empower them. Empowering others starts by empowering yourself first. Just like how loving others begin when you love yourself first.

It would be best if you also remembered to remain true to yourself in order to achieve internally motivated change. This way, your authenticity, motivation to change, commitment, and honesty will inspire others to follow you.

How do you inspire people in a team? What can MET therapists do?

In this self-motivation therapy, motivating a team or imbibing positive change is more than just being their leader. As an efficient and effective leader, you must set a comfortable and safe space for every single one of your team members. In motivational interviewing, it is crucial to build trust, loyalty, and understanding within the team. This way, you will be able to motivate and influence them better.

Do not forget to allow your teammates to have opportunities to grow and learn outside of the team.

What causes a lack of inspiration (other than alcohol abuse or drug abuse?

Lack of motivation is almost always associated with psychological disorders, especially depression. However, there are other causes for it, such as lack of clarity, lack of goals, feeling overwhelmed, physical conditions, and disruptive habits such as alcohol drinking, to name a few.

How do you improve morality?

Developing a strong morality is crucial as it guides us to give and have better judgments. Improving one’s character should always start with knowing what is right from wrong and what is good for you from what is not. Motivation enhancement therapies will also involve having high awareness and self-management.

Motivational Enhancement Therapy


Changing your habits in MET is always difficult but not entirely impossible (taken from the MET manual). Since you have had these current behaviors for a long time, you may tend to resist them at first. You may also doubt and worry about your capacity to achieve change.

But have patience in yourself and recognize this discomfort in MET. It may initially be a painful process, but it will get better. Rest assured that you will eventually enjoy the fruits of your hard work.

Is MET effective in people suffering from alcohol abuse?

As done in a study in Project MATCH, MET is for those dealing with substance abuse issues, lack of goals, and destructive behaviors. By working with a therapist who uses MET, you can take action to commit to change. Eventually, you will feel more empowered and excited about the future.

The therapy will begin by being aware of the present problem and how MET affects you. After which, it will be necessary to adjust your thoughts to facilitate change. Then, the therapists create evaluation progress as the therapy continues.

In MET it will be a long journey of ups and downs. Expect to encounter bumps and resistance along the way. But through MET and the therapist’s help, you will be able to overcome these hard times. With the application of reflective listening during the second session, hopefully, client motivation will improve as well to keep going with the stand-alone treatment.

Right now, you may be feeling uninspired and demotivated. But with the right therapy and guidance, this too will pass. Have confidence in yourself that you can change for the better.

More Frequently Asked Questions (FAQs)

What are the stages of motivational enhancement therapy?

Who introduced motivational enhancement therapy?

Is MET the same as CBT?

What is the purpose of MET?

What does remotivation mean?

What are the benefits of the remotivation process?

What is motivational psychology?

What is the purpose of MET?

Can MET be used for depression?

What are the stages of motivation?

Family Needs Help


Having issues in the family is a common thing; everyone goes through, but some families may need a little more help than others. The help we may need can differ from one family to the other, and sometimes it may be hard for us to admit that we need help, but accepting the fact that we need help is the first step to fully healing. I have here a few of the reasons why you should consider Family Counseling and I hope you find the answers you are looking for right here.

Continue reading “Family Needs Help”

Workplace Biggest Loser Competitions: A Yea Or A Nay?


Over the years, biggest loser type competitions in the workplace have become increasingly popular. This is especially rampant during the holidays when people are immensely determined to fulfill their New Year’s resolutions.

If you are an employee thinking of joining a wellness challenge in your workplace, your short term goal would be to lose weight, while the long term goal would be to improve your overall health. However, in spite of its best intentions, these weight loss contests most likely don’t accomplish these important goals.

Once you’ve experienced participating challenges like this one, you will need to make a reflection of how it progressed and what you have to consider. Start with these questions:

  • Were you and the other participants determined and unforced the whole time?
  • Were there different types of employees who participated?
  • How much did you participate?
  • Did the participants become closer and was there less conflict of ideas at the end of the competition?


If you are the employer, on the other hand, and you are the one running the competition in the workplace to improve employee health, you might assume that those with smaller frames are healthier than those with larger frames.

But according to evidence-based research, anyone can be healthy regardless of how big or small they are. Additionally, intentional weight loss is frequently short-lived and can even lead to weight gain eventually. Finally, studies confirmed that weight loss contests typically focused on weight loss instead of health.

If you are planning to start a health and wellness drive through friendly competition, it is vital to first think about these before making a decision.


Will This Competition Foster Overall Health?

Rapid and intense dieting is not healthy at all. It is not an effective method and, not to mention the fact that it can increase one’s risk of developing physical and mental health conditions. Only healthy and positive behaviors contribute to permanent good health.


Is It Rigid Or Flexible?

Achieving good health is a journey that is different from one individual to another. A specific method may work for a large-framed and active female but it may not work for a large-framed but slow-moving female. Create a drive or campaign that is not centered on only one set of individuals one that considers all types of employees.


Will The Competition Create A Positive Environment For Everyone?

If you are hell-bent on improving your company through employee engagement, it is crucial that your campaign is geared towards creating a friendly competitive environment where employees are happily fighting to win but at the same time working together to achieve the same goal of improving their health.


Ways To Integrate Health And Wellness Inclusively Among Employees

Consider these simple strategies to help you create a wellness challenge that is both workable and comprehensive.

  • Offer Opportunities To Learn. Engage your employees in webinars or short courses that might help them learn more about health and wellness. Find speakers and coaches that align with your kind of business.
  • Provide Appropriate Incentive. Providing incentives is a wise and generous move, but sometimes it can backfire if not done appropriately. If you want to give cash rewards or other incentives based on outcomes, you must remember to keep the playing field fair for everyone who would put in the effort to join the competition. It would be better to provide incentives based on outcomes versus engagement, with the goal to make the challenge inclusive.
  • Seek Their Opinion. If you’re having trouble finalizing the competition or knowing what kind of challenge you want to start, why not ask the employees themselves? Form a health and wellness committee that is tasked to gather opinions and ideas. This allows for a more diverse competition that can improve participation.



Keep in mind that health and wellness are not synonymous with weight loss. The focus must be placed on healthy behavioral patterns, commitment to a healthy lifestyle, and most of all, and inclusive environment. If you need help or if you do have fresh ideas, send us a comment or share your story here.


Why Can’t I Stick To My Workout Program?


Whether you’re a novice exerciser or a seasoned workout buff, it is almost always difficult to stick to one workout program. Just as the well-prepared plans are disrupted by life – family, work, illness, grief, bad moods – we don’t have control over everything, although we can sometimes increase the intensity of our exercises through more difficult challenges or obstacles.

If you’re one of the several people who have trouble following their workout schedules and programs, perhaps there is something you can do about it. Read on and find out the major reasons why you can’t stick to your workout program and how you can change it.

If someone or something interferes with your workout schedule, you complain bitterly until you’re able to find a way to sneak out for a quick fix on the treadmill. — Susan Krauss Whitbourne Ph.D.

Your Schedule Does Not Fit Your Way Of Life.

One of the standard guidelines in regular exercise is that we have to do exercise four to five times a week for an hour or so. The problem is that a lot of us don’t have the time or energy to exercise one hour daily. So we tend to skip our programs rather than try to do what we can with the time that’s left because we think that we can’t catch up anymore and it would be a waste of time.

Before you get used to this thought pattern, change it. Make a more doable workout that you are sure you can do. You don’t have to follow the complicated routines if they’re only adding to your daily stresses. Do simple exercises that are equally strenuous but don’t require too much thinking.

Pushups, crunches, weight lifts, and lunges are some simple routines that you can perform first slowly and with shorter frequencies and then progressed eventually. And you don’t have to force yourself to do an hour. Start with 30 minutes. You’ll see. You can do this!

All you have to do is spend at least 5 minutes looking at snapshots of nature and greenery to potentially see a change in your stress levels. — Michelle Kukla, PsyD

You Don’t Like Your Program.

It’s easy to hate some of the exercises that are part of your program, but part of the solution to this is not changing the routines but adjusting your attitude towards them. Most people exercise to lose weight, but they find it hard to stick to the boring methods that are incorporated into the program. If you start with modifying your personality and the way you think, you’ll understand why these exercises were meant for you.


However, after stretching your patience and trying your best to like your program but to no avail, you can ask for a new set of workout program, one that you are probably involved in creating because you know which routines will bore you to death and which ones will lead you to better progress. After a few months and you feel like you’ve gotten used to it, you can do more enjoyable activities in the middle, like badminton, running, or dancing.


Your Body Is In Pain.

When you’re in pain, and you’re getting through your daily chores and activities, it will be even harder to add exercise to the mix. If you’re experiencing pain from a headache, lower back injury, or sore muscles, you may be hesitant and scared to move or push yourself to exercise.

It is common to experience some muscle soreness after working out. Such pain, however, can be a sign of exercise-induced muscle damage (EIMD). — Pirkko Markula Ph.D.

However, you must know that moving despite some conditions can help alleviate the pain. If formal exercise routines are still difficult to do, you can try to be creative as long as you keep moving.

This is not to say, though, that you will continue with the whole week doing nothing with the pain. You have to see your doctor and see if he has a concrete diagnosis for your problem. Sometimes, he does, and sometimes he doesn’t, but it’s always safe to have him check you up.

If the doctor tells you that it’s nothing more than a strain from your program, then you don’t have anything to worry about. Go ahead and continue with your workout but just go around with it and find ways to improvise.



The key to health and wellness is consistency and commitment. Always try to incorporate any type of activity into your daily life no matter what it involves. If you’ve been exercising for quite some time and you abruptly stop, you’ll lose what you’ve gained in no time.

Remember to choose a workout program that fits your way of life so you won’t think of quitting something as crucial as taking care of your family – because being healthy is your gift of a happy life.




How Home-Based Moms Can Stay Physically Active


You might think it’s easy for home-based moms to squeeze in exercise in their everyday routines. Well, think again.

In the middle of organizing and cleaning up the mess in the house, raising children, playing wife to their spouse, and working to earn online, you’d be surprised to realize that their plans of finally getting some cardio or any kind of exercise can be thrown away just like that.

If you’re feeling down and discouraged in your role as a stay-at-home mom (SAHM,) you’re not alone. For many women, these feelings can develop into full-blown clinical depression, with recent studies finding that SAHMs are more likely to be depressed than are mothers who work outside the home. — SETH J. GILLIHAN, PHD

As a fitness coach and a mom myself, I’ve worked with a lot of busy moms who were frustrated about how hectic their schedules can be and how much they want to sweat it out to release the stress and everything else with it.

So here’s a list of some of the tips I gave them. I’m giving them out to you so you’ll find the time and the tactics to spend a few minutes of your day to exercise and be healthy and happy.

Exercise And Taking Care Of The Kids Go Together

This may be difficult to do initially, but practicing your kids to be active and healthy is an important part of their growing up, so you’re hitting two birds here. Don’t pressure them, though. Let them think of exercise as an active play that’s equally fun and exciting. For example, you can start with lifting weights.

If you’re holding a 5-lb dumbbell, let your kids roll their socks and then copy your moves – up and down and sideways. You can also go biking with them in the neighborhood. This can be a form of physical as well as a social enhancement for them. Additionally, if you want them to learn some chores, you can teach them how to water the plants or weed the garden with you.

Have a list of “feel-good songs” you can play when low on energy or feeling stressed. Rock it out for a couple of minutes when you need to. — Michelle Kukla, PsyD

Make Your Activities Count

If you have been trying to fit exercise into your schedule today but wasn’t able to, don’t worry. Perhaps you need to go to the grocery store to shop; you can walk to the store so you’ll burn calories. In the evening, when you’re cooking for the family, you can do some squats while you’re waiting for the pasta sauce to boil or do burpees while the stew is simmering.


Find the time to squeeze some quality exercises while you still can. Or after dinner, after washing the dishes, do some light pushups before finally heading to the shower. There’s always an opportunity when the day hasn’t ended yet.

Hire A Personal Coach If You Can Afford One

This is a smart move, especially if you can afford it. Hire a personal coach who can teach you and formulate a legit and formal workout program that you can work with him twice or thrice a week. Your coach can adjust to your schedule, and you wouldn’t have to go to him and leave your chores at home.

The exercises are those that are customized to fit your needs, your available equipment, and your goals. If you think it’s too heavy on the budget, perhaps you can invite a friend to work out with you so you can share the trainer’s fee.

If you’ve always had greater fat deposition in your thighs and legs, your goal is to optimize your nutrition and physical activity to keep them as toned and fit as possible. — PAMELA PEEKE, MD, FACP, MPH

Let Your Family Support You

Don’t forget about your family who loves you and wants what’s best for you. Take advantage of their presence to enjoy the perks of being physically active. You can ask your husband to watch the kids twice a week so you can do some serious cardio session.

If you want to go with your friends for a yoga or dance session, try asking grandma to cover for you. I’m sure she would love watching over her grandkids. Feel the perks of having family around!


Final Thoughts

These are only a few of the many strategies you can do to incorporate health into your life as a home-based mom. Don’t be hindered by your chores as a mother and wife. Be active, happy, and healthy so you can live a good life with your family.


Health And Wellness For Employees – A Winning Business Strategy


Today, exercise is not just a luxury but also a necessity – even at the workplace. Engaging employees in a health and wellness program can be a great business strategy to get ahead of the competition on different levels. As an employee, I can attest to the many benefits of a wellness program, some of which are the following:

  • Job satisfaction
  • Enhanced employee performance
  • Reduced costs
  • Healthy living

A highly thriving company starts with the health and wellness of the employees within the organization. It is their enthusiasm, motivation, energy, and vigor that determine its success or failure.

Managers work longer hours than most other occupations, with around 45% of all managers working at least 45 hours a week. The average manager starts each Monday morning with a to-do list containing around 200 items. — Carl Beuke Ph.D.

Corporate well-being has transformed over the years. Business executives and supervisors now believe that starting wellness programs in the workplace is no longer a perk but must be considered an important aspect of an employee’s daily work schedule. Here’s a list of evidence-based trends that companies are now implementing for their employees.

Wellness As A Holistic Approach

Businesses who are committed to improving and making a difference in their employees’ health and overall wellness will want to embrace a more thorough approach. They would not only center the program on physical activity for weight loss or maintenance but also ensure that all areas of health and wellness are incorporated. To achieve this utmost level of well-being, research reveals eight equally codependent aspects of wellness, which are:

  • Physical
  • Mental
  • Emotional
  • Social
  • Environmental
  • Occupational
  • Purposeful
  • Financial

Revolutionary companies move past the narrow method and address the complete needs of the employee through a holistic program. This is because intelligent leaders know that employees with a healthy body and mind will also mean better business outcomes for them.

Addressing Stress Through Workshops

Working in finance, insurance, technology, stock exchange, or other similar businesses can be pretty stressful with limited resources for wellness. Workplace stress is a very common occurrence in employees who are especially determined to yield the best results for their companies and for themselves.


If they don’t achieve this, they become unhappy, depressed, and unengaged. When the leaders in business companies realized this, they realized the importance of investing a holistic wellness approach for their employees, which was actually one of the best decisions they’ve ever made for their business.

It’s well established that both acute (short-duration) and chronic stress impacts the body. This can be observed in the release of stress hormones, changes in heart rate and blood pressure, increased muscle tension, and perspiration, among other effects. — Traci Stein, PhD, MPH

Occupational stress has reportedly cost over $300 billion yearly in turnover, medical costs, reduced productivity, and absenteeism, among others. Similarly, when an employee is present but underperforms, it can cost companies twice as much. Stress sucks the life of energy out of us. Through stress and resilience workshops can help deal with these negativities effectively.

To beat occupational stress, try out BetterHelp. This website handles all your problems with mental health such as stress and more.

Wellness Customized For Each Employee

What’s good for one employee may not do well for another employee, as there is no one-size-fits-all method in wellness. When you visit a doctor and given a diagnosis, the doctor doesn’t just give you the same medications as his last patient even if you may have the same condition. Why? You have different medical histories.

Wellness varies from employee to employee and each company’s vision, goals and culture are different. The organization needs to establish what wellness means before formulating a customized program that can best support and improve its employees. You may want to hire a wellness coach for this task.

Enhancing Emotional Intelligence

Business leaders are rapidly acknowledging EI or EQ as an important element in the success of their company. EQ training involves helping employees recognize and handle their emotions as well as others’ emotions with the goal of self-awareness and awareness of others’ feelings. It will also help them become better leaders and decision-makers.


Intense emotions can be distressing and may interfere with our ability to carry out day-to-day activities and the way we interact with others. Therefore, it is important to know how to manage intense emotions. — Monica Lake, PsyD

Though on the outset, you won’t see why this has something to do with corporate wellness, internally you will soon discover as a leader that improving your employee’s EQ encourages them to come to work prepared and ready to hit their goal every day.

In the end, the presence or lack of a health and wellness program in the workplace will, in a major way, determine the performance of the employees. Advanced companies understand that corporate health and wellness and productivity are intricately linked and should be incorporated in any kind of business.