Mental health Archives - Rogers Fitness
Hiking For The Pure Fun Of It

Hiking For The Pure Fun Of It

Hiking For The Pure Fun Of It


For some, it started on a family vacation to some town in the backcountry when to keep themselves occupied for the whole eight-hour drive, their parents or family members must have handed them a copy of Backpacking: One Step at a Time. Or it could be that they’ve been doing it for so long it was hard to remember a time when they haven’t been strapping on boots and walking for miles in the wild outdoors.

Whatever’s the case, one thing is certain: We go hiking for only one reason. And that reason is to enjoy what Mother Nature has to offer.

You always recognize a first time hiker the minute you see him or her approach, hobbling under at least 50 pounds on the back (for a two-night trip!) comprised of a backcountry pack that is the equivalent of the Beverly Hillbillies’ flatbed, a 10-pound tent, a pair of running shoes, a dozen bagels, and lots more watchamaccallits which he insists might come in handy during the trip.

It’s an amusing picture, to be sure, but true for almost every hardened backcountry veteran out there the first time they started hiking. Not to worry though. If you’re one of the newbies to hiking, it won’t take long for you to put enough miles on the boots. As time goes, you’ll find yourself picking up some decent sense of fine-tuning your art along the way, until your pack finally no longer resembles a truck and you no longer carry nearly as many bagels.

In the meantime, here are some hiking tips and advice for you live by before you decide to learn under Experience when your degree from On-the-Trail University.

Have Fun

That’s what hiking is all about. Sure, there are a number of reasons why you put on those boots, but in the end, all of that boils down to one thing – fun. Without that, then it’s not worth it. Who wants to endure so much the hardships of hiking when all they get out of it are countless bug bites and maybe a few scrapes here and there? If it wasn’t fun, would anyone even bother?

So take this advice: have fun. Take your time. Watch a cloud form. Breathe the air. The number one rule in the woods is “No Stress.” Breaking that rule is not an option.

Be Prepared

Just because hiking is fun doesn’t mean that you can forget about safety all together. Remember: this is the outdoors. Anything could happen. Ill-preparedness is the cause of too many backcountry disasters and near-misses. Inadequate clothing, lack of route-finding ability, bad judgment calls – all of these have led to life-threatening situations in hiking.

The best way to be prepared while backcountry hiking is knowing what conditions you’re going into. Once you do, figure out a way to deal with them and pack accordingly. You may also inquire at park management who could give you valuable advice on local conditions and permitting procedures.

Know Your Equipment

Being a trail dork isn’t so bad, especially if your life is on the line. And knowing which insulation your sleeping bag uses doesn’t ruin your “cool” image in anyway if it turns out a storm is brewing and the night is going to be most likely freezing cold.

Knowing your equipment is always a good idea because your gear may well be called upon to save your life one day.

Age is just a number

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Anti-aging Nutrition For All

Anti-aging Nutrition For All

Anti-aging Nutrition For All


Do people constantly ask you how many kids you have when you’re barely 21 years old? Did you ever wonder why most men who seem to be interested in you are those in their mid 50’s? Do you find yourself being turned down by every eligible bachelorette because they all think their fathers were just half your age? Are you in mid life but yet you don't look as good as others the same age?  Anti-aging nutrition could be the answer your looking for.


To look and feel young is actually within one’s control. While some people claim to have been blessed with the youthful radiance we all love to have, some others basically just worked for it. The kind of lifestyle that we live including the foods that we eat actually contributes more to looking older than the natural aging processes themselves. There are several anti-aging nutrition that may slow down one’s aging “speed”.

One of the most common antiaging nutrition that people have been turning to is taking in antiaging antioxidants. This particular antiaging nutrition includes fruits and vegetables which help fight the free radicals and other harmful substances that speed up the aging process. Turning to antiaging nutrition also protect the brain from damage which can result to memory loss associated with aging. So if you feel like your grandmother has a better memory than you, you’re probably eating the wrong stuff.

Antiaging nutrition does not only focus on helping you look younger. It actually works to make you live longer as well. Reducing your calorie intake is part of a whole antiaging nutrition regimen. Studied have confirmed that too much calorie intake leads to age-related diseases. Excessive calorie is not the only one that needs to be avoided. Too much fat intake has been known to cause heart disease as well as other deadly diseases. Changing you eating pattern to increase antiaging nutrition in place of the harmful substances will bring you more than the physical rewards.

Exercise is a good way to delay aging. Regular physical activities not only prevent serious diseases, these also make you act with more vigor and enthusiasm. People who are doing exercises regularly emit a glow and radiate a certain positive aura. Older people who are inactive will lessen any or all of these four areas of staying healthy: strength, flexibility, balance, and endurance. All of which, over time, will result in depression, leading to looking and feeling old and wasted.

Finally, anti-aging nutrition does not stop with what you eat. Sleeping well is an important factor to reduce the rate of aging. Lack of sleep can likewise lead to lack of mental alertness. An unhealthy mind and body can also result if one does not get the sufficient amount of sleep. Thus, anti-aging nutrition can also be considered as a means to “age with grace”.



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Are You Thinking Right for Weight Loss?

Are You Thinking Right for Weight Loss?

Are You Thinking Right for Weight Loss?


  Everyone knows that you lose weight if you eat fewer calories than you need each day. But if it were that simple there would not be such a problem with obesity in the Western world - we'd all have the key to weight loss. The problem is that so much to do with succeeding at weight loss rests in our heads and not our bodies. To succeed we need to get our heads working for us and not against us. 

  Ask yourself these ten questions to see if you are thinking in the right way to lose weight.

1. Have you decided to succeed?
Until you make a definite decision there will be no change to your actions. If you just dabble with "losing a few pounds" you're unlikely to get anywhere. Make a definite decision and stick to it.

2. Have you set a realistic target?
You need to know where you're going or you'll never know when you've arrived. What is your target weight and when do you plan to reach it? Plan on losing no more than a pound or two a week. If you set an impossibly high target you'll get discouraged as soon as it looks like you won't make it.

3. Do you believe your will succeed?
If you keep telling yourself you'll never do it, you won't. Look for reasons why this time will be different. Decide to do things differently to make it so!

4. Can you picture yourself at your new weight?
If you can see yourself in your mind's eye with your new slim figure, your subconscious will feel more comfortable with the changes you are making and you'll feel less like creeping back into your comfort zone.

5. Are you clear about your reasons for losing weight?
If you don't know why you're doing this, what will keep you going when the going gets tough? Make a list of all the benefits you will get from losing that weight and review it often.

6. Are you open to change?
The only sure thing is that if you keep on doing what you've always done you'll keep on getting what you've always got. So think about what you are prepared to change and change at a rate you are comfortable with.

7. Are you a friend to yourself?
Sometimes we are our own worst enemy by offering an endless stream of criticism rather than encouragement. Give yourself a pat on the back for everything you do well and accept any set-backs - just make sure you learn from your mistakes.

8. Are you patient with yourself?
Weight loss rarely happens on a straight path. You may find you lose a lot at the beginning as you often shed excess water then. You may hit one or more times where you lose hardly anything at all despite your best efforts. Nothing that was worth achieving was arrived at overnight. Just keep on keeping on.

9. Have you put your life on hold because of your size?
You only have one life so don't wait to get slim before you enjoy it. Whatever you want, go for it now, and let being slim be the icing on the cake. Goals don't suddenly become reality because you reach your target weight. Why wait? Make eating out of boredom a thing of the past.

10. Do you value yourself enough?
You are unique and very special whatever your size. You are not perfect and neither is anyone one else but you are perfectly human. Value your personality, your life, your ambitions, your skills and, yes, even your body that does so much for you despite all the abuse you give it with junk food and no exercise. Learn to respect yourself and your body and give yourself the care you so richly deserve.

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Healthy Aging, Healthy Body Starts with Stress Reduction

Healthy Aging, Healthy Body Starts with Stress Reduction

Healthy Aging Starts with Stress Reduction

Healthy Aging Starts with Stress Reduction


People are often unaware of what stress can do to their body and mind. Stress is bad for the heart. Stress will give you headaches, or make you feel depressed. Stress can do many harmful things to your body and mind, yet in some instances stress is good. Balancing stress is the key to living healthier.

If you live with unhealthy stress, you will need to take action to reduce the volume. You have many options to relieve stress.

Where does stress come from?
Stress develops from many different things. For instance, bills can cause you stress. Not paying your bills on time due to lack of funds can cause stress. Not having a job or kids can stress you out to the max. In addition, bad relationships can wear on your nerves.

What can you do to get some relief from stress?
Some of the things that may help you to find relief from stress include reading a good book. Wrap yourself up in a warm blanket or cool area depending on the weather and enjoy a good book. Writing is one of the top keys that help you to reduce stress. When you are overloaded with stress, write down your feelings, emotions, thoughts and so on. Writing is a great exercise, put it to good use. Avoid overdoing it, so that you learn to enjoy writing rather than feeling frustrated at the thought of writing.

You could also enjoy a nice hot, bubble bath. Add some candles around the tub, soak and enjoy. There are many ways that people can find relief from stress; you have to decide on the best way for you to find that relief. Go with whatever works best for you.

If you cant find a way to do it on your own perhaps you can visit your family doctor, a counselor, friend or family member that will guide you to reducing your stress. Support is a great tool. Build up a support group that helps you live healthier, rather than wearing you down.

What does stress do to my body?
Stress will do a lot to your body if you let it. It will control your emotions, thoughts, actions, behaviors, bodily functions and so on. If you allow stress to control you, it will bring you down to nothing, making you feel worthless. Stress can do a lot of damage to your body as well as your mind.

What can I do so I am not so stressed?
Stress can be reduced by minimizing bad habits. Try paying your bills on time if possible. If you cannot pay your bills on time due to insufficient funds, pay enough to avoid shut-off notices. You may want to setup a budget so that you spend wisely. Help is only a phone call away as well. Pick up your phone book, talk to people in your area, etc, since you just may find money available to help those with low-income pay bills.


Another good way to avoid stress is to stay away from those who drag you down. If you have friends or family members feeding you negativity, let them go and find positive friends instead. Sometimes tough love is our way of saying, “I’ve had enough.”

In addition, you can learn to eat healthy, exercise and put away those things that wear on your health. For instance, if you smoke, drink excessively, use drugs, etc, you are wearing heavily on your nerves. Put these things behind you if possible; otherwise seek help to put these things behind you. You have many options; check your resources to learn what is available to you.


People are often unaware of what stress can do to their body and mind. Stress is bad for the heart. Stress will give you headaches, or make you feel depressed. Stress can do many harmful things to your body and mind, yet in some instances stress is good. Balancing stress is the key to living healthier.
If you live with unhealthy stress, you will need to take action to reduce the volume. You have many options to relieve stress.
Where does stress come from?
Stress develops from many different things. For instance, bills can cause you stress. Not paying your bills on time due to lack of funds can cause stress. Not having a job or kids can stress you out to the max. In addition, bad relationships can wear on your nerves.
What can you do to get some relief from stress?
Some of the things that may help you to find relief from stress include reading a good book. Wrap yourself up in a warm blanket or cool area depending on the weather and enjoy a good book. Writing is one of the top keys that help you to reduce stress. When you are overloaded with stress, write down your feelings, emotions, thoughts and so on. Writing is a great exercise, put it to good use. Avoid overdoing it, so that you learn to enjoy writing rather than feeling frustrated at the thought of writing.
You could also enjoy a nice hot, bubble bath. Add some candles around the tub, soak and enjoy. There are many ways that people can find relief from stress; you have to decide on the best way for you to find that relief. Go with whatever works best for you.
If you cant find a way to do it on your own perhaps you can visit your family doctor, a counselor, friend or family member that will guide you to reducing your stress. Support is a great tool. Build up a support group that helps you live healthier, rather than wearing you down.
What does stress do to my body?
Stress will do a lot to your body if you let it. It will control your emotions, thoughts, actions, behaviors, bodily functions and so on. If you allow stress to control you, it will bring you down to nothing, making you feel worthless. Stress can do a lot of damage to your body as well as your mind.
What can I do so I am not so stressed?
Stress can be reduced by minimizing bad habits. Try paying your bills on time if possible. If you cannot pay your bills on time due to insufficient funds, pay enough to avoid shut-off notices. You may want to setup a budget so that you spend wisely. Help is only a phone call away as well. Pick up your phone book, talk to people in your area, etc, since you just may find money available to help those with low-income pay bills.

Another good way to avoid stress is to stay away from those who drag you down. If you have friends or family members feeding you negativity, let them go and find positive friends instead. Sometimes tough love is our way of saying, “I’ve had enough.”
In addition, you can learn to eat healthy, exercise and put away those things that wear on your health. For instance, if you smoke, drink excessively, use drugs, etc, you are wearing heavily on your nerves. Put these things behind you if possible; otherwise seek help to put these things behind you. You have many options; check your resources to learn what is available to you.

Age is just a number

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6 Tips For Quitting Smoking

6 Tips For Quitting Smoking

6 Tips For Quitting Smoking


If you are currently a smoker, quitting the habit could be one of the most important things you will ever do in the next part of your life. In fact, if you quit now, you will most likely be adding seven years to your life.

While many people try to quit and fail, it is not an impossible task. Thousands of people, just like you, have decided to quit and have succeeded. You too can be among the successful former-smokers. Here are six tips that will help you to quit smoking once and for all:

1. Make a vow that you are going to quit smoking from today onwards

Success in all spheres of life begins with firm determination. If you are wishy-washy you can never do anything. However, if you make up your mind, once and for all, that you are giving up the habit, whenever a craving comes, you will remember your vow and not give in.

2. Exercise more and get your body in shape

If you sit idle there is more chance that you will light up your cigarette and relax. Fill your spare time with sports and vigorous activity. Try to feel how good it is to get your blood circulating and breathing the air deeply. If you are not the athletic type, then brisk walking will have the same benefit as other kinds of sports.

3. Avoid places and pastimes that put you within reach of cigarettes

If going to a bar or pub means that you are going to have a drink and then light up, maybe it is better to avoid that place for the time being. Once you have truly stopped smoking and you feel how good it is, you can go anywhere and not be tempted. But while you are in the transition phase it is better to carefully choose where you will spend your recreational time.

4. If you have to put something in your mouth, drink water or eat healthy snacks

Whenever you get a desire to put a cigarette in your mouth, replace it with something that will help you rather than harm you. Drinking small amounts of water throughout the day is not only a good way to help you quit smoking, but it is also a great way to stay healthy. You should drink 4 litres (quarts) of water per day, if you can. If you need to put something solid in your mouth, then eat a piece of fruit.

5. Get support from your friends and family

Tell them that you are giving up smoking for health reasons. Your true friends will support you and not offer you cigarettes. Your family and loved ones will similarly support your efforts and help you to avoid situations where you may feel obliged to smoke out of social pressure.

6. Strengthen your will power with yoga and meditation

Very few people are born with perfect will-power. Like anything else, practice makes perfect. If you want to strengthen a physical muscle you may work out with weights. If you want to strengthen your “mental muscle” you need exercise as well. Yoga and meditation are disciplines that enable even complete beginners to build up their capacity to concentrate and firmly accomplish whatever they set out to do. Try it out and see for yourself.

Follow these six tips and you will be well on your way to quitting smoking.

Age is just a number

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Cultivate a Positive Mind-Set Through Meditation

Cultivate a Positive Mind-Set Through Meditation

Cultivate a Positive Mind-Set Through Meditation


You have the ability to create your own mind-set. Whether your attitude is positive or negative, is up to you. The ability to change your environment, circle of friends, and attitude, is within your control.

Just like a computer absorbs raw data, so does your mind. Within your mind a culture, within itself, has grown. Many people feel like they have no control of their own mind, because this culture has become negative. The negativity is a result of past experiences, being in a negative environment, or being under the influence of unconstructive ideas.

Similar to a computer virus, you have to identify it quickly, to avoid letting it spread within your mind. You can also pass this virus of negative thinking to people around you. As a result you are spreading negative energy around, like “weeds in a field.”

Much like a farmer, you cultivate too. The energy in your mind is the crop, and it is up to you, whether it is weeds or wheat. If you have a farm and let a field take care of itself; you will be lucky to have any kind of a crop, from it.
This is the same with the energy within your mind.

You have to option to pick quality seeds: Information, in the form of books, eBooks, DVD’s, CD’s, lectures, courses, workshops, and seminars. This is learning, for the sake of self-improvement, and it results in a positive mind-set.

However, your work is not finished, because you must still reinforce the lessons, and keep everything in a focused order. This might be compared to fertilizing, watering, and “weeding the mind.” You have to work at it continually or the weeds will grow back. This, my friend, is meditation, and one of the reasons why we meditate, in the first place.

Meditation is controlled focus on an object, thought, or task without judgment.
This process makes it possible to look at all situations objectively. You can find solutions, turn negative situations into positive learning experiences, and create your own positive mindset. As a result of this you will make new friends, reach goals, handle problems easily, and develop an indomitable spirit.

Remember the last time you made an accomplishment. That feeling, and that ability, are within all of us. It is a formula for success, but you have to take action. Action is something that the vast majority of people will never take.
Learn to separate yourself from “the pack,” through education, meditation, and action.



Age is just a number

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