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These days it feels like we never stop. Between work, friends, family, and all the other daily stressors we encounter it can be easy to find yourself in a low place. Tired, difficulty concentrating, unmotivated to do anything, feeling hopeless or irritable, loss of interest in activities you like; all of those can be signs of depression. Depression is not uncommon and more people now than ever are taking antidepressants. However, antidepressants are not a necessary or even wanted solution for all of us. If you have mild to moderate depression there are other approaches to feeling better, a handful are listed here:

1. Sunshine – When you’re feeling down or even exhausted, getting sunshine is a great way to improve your mood. Sunlight provides our bodies with vitamin D; vitamin D deficiencies have been linked to a variety of chronic illnesses including depression. Research has shown that increasing Vitamin D by light therapy or by supplementation can help to reduce the symptoms of depression. However, if you choose to go out in the sun, sunscreen does prevent absorption of vitamin D, so if you can, spend small amounts of time in the sun frequently throughout the day.

2. Exercise – Regular exercise is vital to preventing and reducing symptoms of depression. Endorphins are chemicals released into the body that help to reduce pain. Exercising is one way you can get your body to produce endorphins. Research has shown that endorphins not only reduce pain, but also help to reduce symptoms of depression, anxiety, and stress. Hence the term “Runner’s high”; continuous exercise between moderate and vigorous intensity activates the production of endorphins during exercise. Exercise also improves sleep duration and quality (also important to reducing depression). Other ways to induce endorphin production are excitement, laughing, and sex.

3. Eating healthy – While emotional health and diet may seem to be unrelated, a number of recent studies have suggested that there is an association between what we eat and symptoms of depression. One such study showed that people who reported eating “processed foods” like sweetened desserts, fried foods, processed meats, refined grains and high-fat dairy products were more likely to report symptoms of depression than people who reported eating more “whole foods” such as fruits and vegetables. Most recently, a large study conducted by the National Institute of Health, found that increased consumption of sweetened drinks was associated with depression, especially diet soda, diet fruit punch and diet iced tea which contain artificial sweeteners. Eating a diet rich in particular nutrients such as vitamin B-complex, Omega-3 Fatty acids, and vitamin D have also been shown to reduce symptoms of depression.

4. Meditation – Numerous research studies have found that practicing mindfulness meditation can help to reduce anxiety, stress, and depression. Mindfulness meditation is the practice of awareness of emotions, feelings both mental and physical, and being non-judgmental and present with those feelings. The purpose of this type of meditation is to acknowledge all of the emotions and feelings you are experiencing in that moment instead of ignoring them; alternating between positive thoughts and negative thoughts in hopes to invoke peace and awareness.

5. Mindset – Changing your mindset is another way to increase your ability to overcome depression and deal with the challenges and stress of our daily lives. If there is something you are unhappy about or a particular situation that is causing you to feel depressed, try to come up with a few positive outcomes of the situation or how the situation could be worse. Even though it may seem challenging to be optimistic write down a list and continuously use it to remind yourself to be positive. Also, consistently remind yourself of even the smallest things in your life that are going right, that make you happy, and you have to be proud of.

If you’re going through something now, keep your head up, you’re not alone, and you most definitely can confront any challenge!

by Pauline Nordin

Abs are not made in the kitchen, they’re made in the mind—and the same goes for the rest of your physique. Forge a positive outlook with these personal challenges, and use it to achieve a body of steel.

You probably heard someone say that the brain is the largest erogenous zone. This is no joke. Your mind holds the key to your happiness, sexiness, and overall satisfaction. But when you get discouraged and down on yourself, the brain can be your worst enemy.

Did a bad day at work “cause” you to come home and plow through a pint of ice cream? Have a few late nights “made” you snooze through that morning workout? It sure felt that way. It’s easy to blame the deterioration of your program on life’s circumstances, but deep down, you know those things didn’t make the decisions. It’s on you.

I’m not here to blame you. If you’re like most people, you’re already plenty good at that. No, I’m here show you the hidden opportunity hidden inside “It’s really on you.” Basically, when you believe it, you can’t escape the follow-up conclusion that you really do have the power to do whatever you want.

This type of cognitive growth doesn’t happen by accident. If you let your mind get weak, it can become an enemy of your muscles. If you treat it like the biggest muscle of them all, and develop it day in and day out by facing and overcoming challenges, then its potential is limitless.

Looking for a place to start? Try these 10 mental challenges. Put them in your program just like any other movement, and repeat them as often as possible. They’re not easy, but the best workouts never are.

Don’t let fear of failure leave you stagnant. Apprehension will cause you to hold a steady, creeping pace. This isn’t bad in and of itself, but let’s be frank: There’s a time to be cautious, and a time to let enthusiasm stamp down on the accelerator. Life is a journey, but you don’t get there by driving the same speed both in the school zone and on the freeway.

Instead of thinking of your ambitious goal as a guaranteed failure, tackle your challenge by recognizing it as a step toward a stronger you—no matter what comes out of it.

Looking for advice on the latest music or how your swimsuit looks from behind? By all means, ask a friend. But when it comes to your fitness goals, take other people’s opinions for what they are: Something that belongs to someone other than you.

This isn’t easy. The closer people are to you, the more they’ll feel the need to tell you exactly how much you can accomplish. And you’d better believe they can be convincing. But they’re still not you. Don’t let them make you settle.

Sometimes, no amount of gym music or background noise can drown out that little voice squeaking, “What are you doing trying to lift a 200-pound barbell?” or “You can’t land that box jump!”

The only voice that is loud enough to defy the voice of failure is your own. Trade in the self-doubting “Why me?” for the empowering “Why not me?” Say it right now. Say it! Great things begin with those three words. It’s time to add your dreams to the list.

Has arm flab got you down? Does lack of muscle tone have you feeling like a failure? Cast a positive light on negativity. When you look at yourself in the mirror, see your potential and how what you have now will help you get where you want to go. Instead of saying “I’m so fat,” switch it to, “My solid frame will help me be able to lift a lot.” Instead of saying “I look like a skeleton,” say, “I’ve got the perfect structure to fill out with some muscle.”

The professional sports we see on television make it look like winning the championship gives training all its meaning, but that’s not the case. It’s the project of getting there, and relishing in the struggles and triumphs along the way. “Before” and “after” are just arbitrary categories, after all.

Sure, gobbling down that Snickers bar won’t create a major dent in your diet, but it’ll definitely put the brakes on your mental drive. Remember what I said about the power of belief? Giving in just once will weaken your will and let doubt creep in, even if you barely feel it at first. The more slip-ups you allow, the more of a habit they become. Viewed this way, there’s little to be gained and a lot to be lost.

Saying “no” is a skill that is developed through commitment and repetition, just like squats or deadlifts. This has been studied many times. This means that while turning down trash food on Day 8 feels like torture, by Day 42 you’ll actually enjoy it.

If you believe in where you’re going, even tiny positive steps can be immensely satisfying. Maybe you’ve gone down a pant size, replaced some fat with muscle, seen a new muscle twitching in the mirror, or you just realized that you feel better and have more energy.

Does this mean you should reward yourself for your work? Honestly, the whole idea of earning “rewards” is a bit wimpy. This feeling is your reward. Allow yourself to bask in it for a second. Harness the positive feelings that come with sticking to a plan and watching it unfold. Now get back to work.

There’s nothing new under the sun. Many have done what you’re trying to do. Does this mean that your goals aren’t special? That’s one way of looking at it. Another is that it means your goals are achievable.

When you struggle to maintain a structured workout schedule, or when you’re frustrated with a lack of progress, tap into the experience of your fitness forebears. Their lesson is usually a simple one: Stay the course, and keep yourself pointed toward the destination. Every minute of every workout, you grow stronger.

Dare to put all of your eggs in one basket. To muster enough mental strength to transform your body, you have to have fitness on the brain. The desire to achieve your goals has to be a passion, and yes, an obsession. It must be so strong that no other options exist.

What is your plan B, really? Something you don’t want anyway? Then don’t even acknowledge it. Aim for where you want to be, and trust that wherever you end up, you’ll be better off.

You are your own best cheerleader, swami, and life coach. Embrace the role. Bolster your inner badass with repeated daily mantras.

When you wake, tell yourself “Every choice I make takes me closer.” Say it 10 times—out loud. Then, as you brush your teeth, look into the mirror and say: “Damn, I’m fantastic. I’m smart, I’m tough, and I’m powerful. I’m on my way to be all I can be and then some.” It will feel silly at first, but just like you get stronger every time you say “no,” you’ll get better at believing—and becoming—what you say.

Along the way, harness the power of the pen. Start a journal and keep yourself up-to-date on where you’re going and how you’re getting there. It may sound silly, but think of all the times in your life where you lost track of a few months and ended up somewhere you didn’t want to be. This is a way to slow down your life and make it work for you rather than slip away from you.

Whether you’re lifting weights or maxing out on the treadmill, consistency is the key to physical transformation. What’s the key to consistency? Determination. That’s the catalyst that turns “maybe” into “definitely.”

It’s easy to stick with something for a day or two, but true determination is a skill actively exercised by doing everything in your power to follow the plan you laid out. You have probably called someone a “flake” in the past, or maybe you’ve been called one, but no more! Don’t define yourself that way or allow anyone else to. You are now someone defined by perseverance and success. End of story.

Written By Heather Newby

Until recently, I had never heard of dry brushing. But after hearing about over and over, I decided to do some of my own investigation. After doing some research I was amazed, and yet it came to me, “Duh Heather, your skin is the largest organ in the body and it allows toxins in and out of the body. Why not skin brushing!” It is probably one of the easiest ways to aid the body in detoxification on a daily basis!

Every day the skin accumulates up to a pound of dead skins cells eliminated from the body through the skin. As skin cells get closer to the outer surface of the body they lose their blood supply and die. Skin brushing is a very effective way to remove these dead skin cells.

The integumentary system is the organ system that protects the body from various kinds of damage, such as loss of water or abrasion from outside. The system includes the skin and its appendages (including hair and nails). The system has a variety of functions; it serves to waterproof, cushion, and protect the deeper tissues, eliminate waste, and regulate temperature, and is the attachment site for sensory receptors to detect pain, sensation, pressure, and temperature. The integumentary system also provides for vitamin D synthesis.

Some additional benefits to skin brushing:

• Helps to improve circulation
• Stimulates lymphatic drainage
• Firms the skin
• Improves brain function through increase circulation
• Gives you more energy

When you increase the lymphatic flow through skin brushing, it can help prevent the formation of cellulite. In addition to removing the old dead skin cells and the toxic debris within those cells, dry brushing initiates the development of new healthy skin cells.

How do I dry brush correctly?

First, it is important to find a brush with soft natural bristles. The brushes are typically available at a local health food store in the price range of $6 to $10. You may find one cheaper, but synthetic bristles often contain chemicals that are best to avoid.

In beginning, start with light, gentle brushing. Over time your skin will be able to handle brushing a little firmer. The strokes should move toward the heart. This will improve lymphatic flow back through the venous system towards the heart. When dry brushing the stomach, use a clockwise motion as this works with the natural digestive flow.

If the skin slightly pink after brushing that is fine, but it should not be red or sore. Avoid brushing over fresh wounds, burns and cuts or abrasions. The skin should be dry but not excessively dry when brushing. You can use coconut oil while brushing if the skin is very dry, but be sure to clean the brush thoroughly after brushing. Shower immediately after brushing to remove the exfoliated skin cells.

You may notice that they feel energized after dry brushing. This is due to the elimination of toxins in the body which in turn improves circulation which increases energy levels. The skin feels refreshed. It glows and feels smoother after the whole process of the body exfoliation. Once you try it, you will be hooked!