The holidays are definitely a special time of year. These days, however, many women wonder whether “special” means happy — or stressful. Do you know anyone who doesn’t feel more stress during the holiday season? One thing is for sure: Stress is a six-letter word that can spell added trouble for many women who struggle with food, eating and weight.
A national survey of women conducted earlier this year revealed that women see stress and lack of energy as two of their top health issues. But here’s where it gets interesting: Women were twice as likely as men to snack as a way of dealing with stress!
So how do you enjoy the famous holiday party time that seems to start with coffee breaks at work or weekend brunches and last through dessert parties late in the evening without overdoing on all those wonderful foods? Here’s a list of ideas to consider that can help reduce holiday stress, boost energy and maximize your ability to make smart choices to support you in your efforts to feel well and stay healthy.
Keep It Simple
The absolute first “must” for enjoying your holidays is to keep it simple. Be realistic in what you want to accomplish?and what you expect others to accomplish, too. Discuss holiday plans with family and friends. Consider paring down your “to do” list, and get a commitment from others to share in the extra holiday tasks that create extra fun for everyone.
Feed Yourself Well
A party later in the evening doesn’t mean skimping on food during the day. All that will do is set you up for overeating because you get too hungry. Instead, eat regular, balanced meals and snacks that include grains/starchy vegetables, protein foods and fruits and/or vegetables every 3-5 hours when you are hungry, and stopping when you are satisfied.
Likewise, if you overdo it at one meal or party (and who doesn’t on occasion?), don’t try to “make up” for it at your next meals. Go back to your regular eating plan as described above.
Dance the Night Away!
Physical activity may provide the biggest boost to your ability to cope during the holidays. Not only is it a natural outlet for tension (and consequently another way to cope), physical activity boosts our energy level and our motivation to keep going.
Be creative! Break out of your mold by adding the opportunities of the holiday season, such as dancing, skating, sledding, skiing, snowshoeing, caroling (all that walking)?even trimming the tree (there’s a lot of stretching there). Make fun physical activity the primary focus of your parties, instead of depending on the food to make or break it.
Realistically, many people find that physical activity early in the day is the best way to make it happen. A walk after breakfast is one of the best strategies for boosting energy and helping you feel well the rest of the day. Don’t forget those walks around the shopping mall or the long brisk walk in from the parking lot count for something, too! (See FitBriefing Moving for Life - http://www.fitwoman.com/fitbriefings/moving.shtml).
Put on Parties that Work for You
This is where stress can send you straight for the Christmas cookies or Hanukkah chocolate. First, plan parties where you get help. How about just being responsible for the “centerpiece” dish, such as a main dish, beautiful salad or dessert, and let the supermarket, bakery, and/or deli do the rest. Or if you don’t already have a pot luck tradition for family gatherings, now is the time to start!
What will be on the menu? A simple, healthy meal with some added festive touches will not only impress your guests, but it will truly be enjoyed by all - especially you! Many holiday menus start with roast turkey. Roasting a turkey or turkey breast is relatively simple, but most grocery and/or meat markets will roast it for you. Serve it with Brown Rice Pilaf or Wild Rice Pilaf (both recipes from the new edition of Green Mountain’s cookbook Recipes for Living - http://www.fitwoman.com/recipes.htm). Add dried cherries or cranberries, chopped toasted pecans and chopped fresh parsley for a festive touch. A colorful tossed green salad could be as simple as a bag of mixed field greens with orange segments and red onion rings. Garnish with a slice of herbed chevre (goat cheese). Serve with Honey-Balsamic Vinaigrette (another Green Mountain favorite). Take advantage of the sweets and other treats of the season that your local bakery will surely be making; order a tray of assorted cookies, for example. Serve with a scoop of raspberry, lemon or tropical fruit sorbet in holiday dishes. Or if you want a real “wow” but simple dessert, try Marinated Strawberries in Phyllo cups.
Make Yourself a Priority
This is the bottom line for holidays that you really enjoy. Remember, if you take care of yourself first, then you’re much better equipped to take care of everyone else. But women just don’t tend to do that. A survey last month of 1000 women revealed that while almost all women would enjoy doing something for themselves like taking a walk or an aromatic bath, most spend less than 30 minutes a day nurturing themselves?and almost 10 hours a day caring for others! Clearly, we’re out of balance here. Now there’s a great gift - the gift of more time for you!
No More New Year’s Resolutions to Lose Weight!
The staff at Green Mountain at Fox Run wishes you the happiest, healthiest holiday season ever. Our other wish for you is that you approach the New Year not with another resolution to take off pounds gained during the holiday season. Instead, we wish that you enjoy the season without thinking about body size, instead caring for yourself in a way that allows you to go through the season feeling vibrant and well. The truth is that most of us may put on a pound or two during the holidays when wonderful foods abound. But if we’re tuned in to feeling well, and supporting our bodies with sensible enjoyable eating, regular physical activity, stress management and positive thinking, those extra pounds won’t be permanent. With this lifestyle in place, we’ll find our weight returns to its natural, healthy place once the abundance of the holidays subsides.
?2004 Green Mountain at Fox Run, Ludlow, Vermont.
Marsha J. Hudnall, MS, RD, CD is director of health communications and senior nutritionist at Green Mountain at Fox Run, an all-womens weight loss program. For over 32 years, Green Mountain at Fox Run has developed and refined a life-changing Weight Loss Spa through lifestyle change, exclusively for women. To learn more about Green Mountain at Fox Run, visit us at: http://www.fitwoman.com
March 5, 2009
Want Power Before Will Power
The problem isn’t that you don’t have enough will power to achieve what you want. You have will power, but it’s not will power you need, it’s want power.
You have to first want
You must want to change your habits, want to lose some weight, want to give up your evening snacking before your will comes into play. Once you want a thing badly enough, you will do whatever it takes.
If you think you want something (to make a change in your eating habits perhaps), but then find it difficult to follow-through with your plans, most likely you simply want your current reality (your current habits and patterns) more than you want your goals (less weight, better health, etc.)
I can hear you all the way over here, telling me I’m wrong: “No, that’s not right! I want this more than anything, I just don’t have any willpower!” Round and round you go, but the truth is, you will get what you really want. Think back, has there ever been a time when you really wanted something? A certain piece of clothing, a certain house, car, job, spouse? Hum… Yes, we go after what we want, if we really want to acquire or achieve it we do. Nothings going to fall in your lap, you’ve got to go get what you want.
What’s Going on?
Put another way, you may want to avoid the pain (breaking old habits, avoiding some favorite foods, simply not overeating…) more than you want to gain the pleasure (losing some weight, gaining new habits, eating favorite foods in moderation …)
Since losing weight takes time, from weeks to months to years, it’s easy to fall off the path. It’s always easier to get back into our old habits of eating, eating, and more eating. There’s always more food. Unless you are too poor to purchase it, there’s plenty food in America - in fact, too much food, and so it becomes even more necessary to keep the longer-term goals in mind.
How do you keep the longer-term goals in mind, when the short-term food is staring you in the face? What about all the treats offered, what about the commercials, the billboards, the signs everywhere that say EAT?
Wanting, in fact, is the “W”, the first step in the W.H.A.C.K approach. See it in the free e-book, Changing Beliefs, Your First Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it more than anything, had to have it, would do just about anything to get it. To want is a mighty powerful motivator, but surprisingly we aren’t all motivated by what we want. Some of us are motivated by avoiding what we don’t want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated towards something (what you’ll gain) or you can be motivated away from something (what you’ll lose). This desiring to avoid can be confusing. I’m saying you must want something, and you’re thinking, but I don’t want to be fat. I can’t think about my future, only what I don’t want. Here is what’s going on:
Motivation: Toward
If you are motivated by what you’ll gain you find it easy to look ahead and see your future shapely body, you’ll see people around you with admiring glances, you’ll hear their compliments, you’ll smell the good food and feel good knowing you can eat enough to be satisfied, and then say you’re full. You’ve had enough, thank you. You’ll be in control of your life. You’ll want what you visualize more than anything, and you’ll do whatever it takes to get it. If asked what movie to go see, they’ll have a few ideas, and tell you why.
Motivation: Away
If you are motivated by what you’ll lose you’ll focus on what you want to avoid. For example, you want to avoid dying, you want to avoid being too heavy to enjoy playing with the kids, you want to avoid gasping for breath when you climb a flight of stairs. You want to avoid the embarrassment, the humiliation of other people’s remarks and rude glances. You don’t want any of that anymore, and you don’t want it to the extent that you’ll do whatever it takes to avoid these things. If you ask them what they want for dinner, they’ll tell you they don’t want Chinese, or pizza. It can be difficult to get someone motivated this way to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods that support your preferred strategy. If you are motivated toward, you may enjoy cutting our pictures of people in great shape with similar body types to yours. Find models wearing clothes that would look good on you, pictures of swimming pools, holiday places you’d enjoy; the types of things that go into a dream board.
If you motivated away, then make a list of what you want to avoid and elaborate on that list. Why don’t you want these things? The more detailed you are, the more likely you’ll truly do what it takes to avoid them.
Hopefully these ideas will get you thinking, and much about making changes in our lives comes down to thinking it through. Realizing what we really want can get us past the hurdles of what we already have. To affect change isn’t necessarily comfortable, until you’ve worked at it for awhile, and then suddenly your changed behavior has become your new behavior and the effort is over.
Kathryn Martyn, is a Master NLP Practitioner, EFT counselor, and author of Changing Beliefs, Your First Step to Permanent Weight Loss. Visit OneMoreBite-Weightloss.com?to see how she gave up 80 pounds over 20 years ago and how you can do the same.
You have to first want
You must want to change your habits, want to lose some weight, want to give up your evening snacking before your will comes into play. Once you want a thing badly enough, you will do whatever it takes.
If you think you want something (to make a change in your eating habits perhaps), but then find it difficult to follow-through with your plans, most likely you simply want your current reality (your current habits and patterns) more than you want your goals (less weight, better health, etc.)
I can hear you all the way over here, telling me I’m wrong: “No, that’s not right! I want this more than anything, I just don’t have any willpower!” Round and round you go, but the truth is, you will get what you really want. Think back, has there ever been a time when you really wanted something? A certain piece of clothing, a certain house, car, job, spouse? Hum… Yes, we go after what we want, if we really want to acquire or achieve it we do. Nothings going to fall in your lap, you’ve got to go get what you want.
What’s Going on?
Put another way, you may want to avoid the pain (breaking old habits, avoiding some favorite foods, simply not overeating…) more than you want to gain the pleasure (losing some weight, gaining new habits, eating favorite foods in moderation …)
Since losing weight takes time, from weeks to months to years, it’s easy to fall off the path. It’s always easier to get back into our old habits of eating, eating, and more eating. There’s always more food. Unless you are too poor to purchase it, there’s plenty food in America - in fact, too much food, and so it becomes even more necessary to keep the longer-term goals in mind.
How do you keep the longer-term goals in mind, when the short-term food is staring you in the face? What about all the treats offered, what about the commercials, the billboards, the signs everywhere that say EAT?
Wanting, in fact, is the “W”, the first step in the W.H.A.C.K approach. See it in the free e-book, Changing Beliefs, Your First Step to Permanent Weight Loss.
Think back to when you last really wanted something. Wanted it more than anything, had to have it, would do just about anything to get it. To want is a mighty powerful motivator, but surprisingly we aren’t all motivated by what we want. Some of us are motivated by avoiding what we don’t want.
What is your Motivation Strategy?
Motivation comes in two (or more) flavors. You can be motivated towards something (what you’ll gain) or you can be motivated away from something (what you’ll lose). This desiring to avoid can be confusing. I’m saying you must want something, and you’re thinking, but I don’t want to be fat. I can’t think about my future, only what I don’t want. Here is what’s going on:
Motivation: Toward
If you are motivated by what you’ll gain you find it easy to look ahead and see your future shapely body, you’ll see people around you with admiring glances, you’ll hear their compliments, you’ll smell the good food and feel good knowing you can eat enough to be satisfied, and then say you’re full. You’ve had enough, thank you. You’ll be in control of your life. You’ll want what you visualize more than anything, and you’ll do whatever it takes to get it. If asked what movie to go see, they’ll have a few ideas, and tell you why.
Motivation: Away
If you are motivated by what you’ll lose you’ll focus on what you want to avoid. For example, you want to avoid dying, you want to avoid being too heavy to enjoy playing with the kids, you want to avoid gasping for breath when you climb a flight of stairs. You want to avoid the embarrassment, the humiliation of other people’s remarks and rude glances. You don’t want any of that anymore, and you don’t want it to the extent that you’ll do whatever it takes to avoid these things. If you ask them what they want for dinner, they’ll tell you they don’t want Chinese, or pizza. It can be difficult to get someone motivated this way to actually say what they do want!
Knowing your motivation strategy makes it easier to find methods that support your preferred strategy. If you are motivated toward, you may enjoy cutting our pictures of people in great shape with similar body types to yours. Find models wearing clothes that would look good on you, pictures of swimming pools, holiday places you’d enjoy; the types of things that go into a dream board.
If you motivated away, then make a list of what you want to avoid and elaborate on that list. Why don’t you want these things? The more detailed you are, the more likely you’ll truly do what it takes to avoid them.
Hopefully these ideas will get you thinking, and much about making changes in our lives comes down to thinking it through. Realizing what we really want can get us past the hurdles of what we already have. To affect change isn’t necessarily comfortable, until you’ve worked at it for awhile, and then suddenly your changed behavior has become your new behavior and the effort is over.
Kathryn Martyn, is a Master NLP Practitioner, EFT counselor, and author of Changing Beliefs, Your First Step to Permanent Weight Loss. Visit OneMoreBite-Weightloss.com?to see how she gave up 80 pounds over 20 years ago and how you can do the same.
Universal Principles of Yoga, Part 6
In all religions, it is believed singing or chanting prayers, hymns, or Japa, will bring about salvation. Within the Vedas, the verses are also called mantras. To go a bit further, every religion practices a form of Mantra or Japa. If you have been to a church, temple, shrine, ashram, or mosque, you will hear prayers, chanting, and singing.
So, what happened to the concept that Yoga is not a spiritual practice? Well, it is, but some popular physical forms do not address spiritual health. Pilates is a popular ?Yoga off shoot? that does not address spiritual health. Some of the contemporary Hatha Yoga styles do not contain much spiritual benefit. I teach Chair Yoga classes for physical and mental benefits only. However, as you can see, by what you have previously read, many of the main Indian Yoga styles do address mental, physical, and spiritual health.
The main point is that these forms of Yoga are not threatening to any religion at all. Yoga can be practiced by anyone of any religion, without the worry of a conflict. Now, if you are an atheist, you may prefer to practice a form of Yoga that will not enhance your spiritual health. It is every Yoga student?s prerogative to choose a style of Yoga or a Guru that fits his or her needs. However, if you ever find a Guru who does not embrace spiritual health, what does that tell you?
Let?s look at a few other points of interest found in Mantra Yoga. The Mantra Yogi has three methods of practice. They are Balkhari, Upanshu, and Manasik.
The Balkari method is chanting in a voice that can easily be heard. The immediate benefit is to withdraw into meditation easily. It is much easier to meditate when you can remove outside thoughts, problems, and concerns. The Upanshu form of chanting is performed in a low voice, similar to a whisper.
The Manasik form of chanting is one of my personal favorites and can be performed mentally. Some consider this to be difficult, but it does lead to higher states of consciousness. Since this is such a ?low key? form of Japa, you can easily fit it into your busy day. If you pray in silence during the day, you have already practiced in this way.
Some Mantra Yogis use a Rosary or ?Mala.? Most of the Malas that I have seen have 109 beads. The 109th offset bead is known as a Sumeru or Guru. This is where Japa begins and ends. Also worthy of note, is that Roman Catholics use a Rosary for prayers and meditation. This is also a deeply spiritual practice. The Mala or Rosary has been a helpful tool for enhancement of spiritual health regardless of which culture you are from or which religion you practice.
? Copyright 2006 ? Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
So, what happened to the concept that Yoga is not a spiritual practice? Well, it is, but some popular physical forms do not address spiritual health. Pilates is a popular ?Yoga off shoot? that does not address spiritual health. Some of the contemporary Hatha Yoga styles do not contain much spiritual benefit. I teach Chair Yoga classes for physical and mental benefits only. However, as you can see, by what you have previously read, many of the main Indian Yoga styles do address mental, physical, and spiritual health.
The main point is that these forms of Yoga are not threatening to any religion at all. Yoga can be practiced by anyone of any religion, without the worry of a conflict. Now, if you are an atheist, you may prefer to practice a form of Yoga that will not enhance your spiritual health. It is every Yoga student?s prerogative to choose a style of Yoga or a Guru that fits his or her needs. However, if you ever find a Guru who does not embrace spiritual health, what does that tell you?
Let?s look at a few other points of interest found in Mantra Yoga. The Mantra Yogi has three methods of practice. They are Balkhari, Upanshu, and Manasik.
The Balkari method is chanting in a voice that can easily be heard. The immediate benefit is to withdraw into meditation easily. It is much easier to meditate when you can remove outside thoughts, problems, and concerns. The Upanshu form of chanting is performed in a low voice, similar to a whisper.
The Manasik form of chanting is one of my personal favorites and can be performed mentally. Some consider this to be difficult, but it does lead to higher states of consciousness. Since this is such a ?low key? form of Japa, you can easily fit it into your busy day. If you pray in silence during the day, you have already practiced in this way.
Some Mantra Yogis use a Rosary or ?Mala.? Most of the Malas that I have seen have 109 beads. The 109th offset bead is known as a Sumeru or Guru. This is where Japa begins and ends. Also worthy of note, is that Roman Catholics use a Rosary for prayers and meditation. This is also a deeply spiritual practice. The Mala or Rosary has been a helpful tool for enhancement of spiritual health regardless of which culture you are from or which religion you practice.
? Copyright 2006 ? Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
Weight Loss Program: Do Your Expectations Sabotage Your Success?
When women talk about their biggest obstacles to successful weight and health management, we often hear about hurdles like not enough time or knowledge to prepare healthy meals. Or frequent social occasions that involve food. Or hectic schedules, or stress in their lives, or transitions they?re currently going through. The list goes on. But if you?re like many of us, it?s really none of these. Instead, our biggest obstacle is unrealistic expectations.
All the menu planning, exercising, and positive behavior change in the world will not help the woman who has set goals that are impossible to achieve. Unfortunately, too many of us are that woman ? driven, all-or-nothing, compulsive perfectionists. Because of feelings of insecurity or inferiority, we idealize our standards of success and try to mold ourselves into perfect people. The irony is that the worse we feel about ourselves, the more perfectionistic we become and thus set ourselves up for failure.
It?s easy to understand intellectually that healthy eating, physical activity and a balanced lifestyle are key to getting and staying fit. The hard part is ?doing it?– dealing emotionally with the slow, ordinary, day-to-day process called moderation. Unrealistic expectations don?t blend well with everyday life. As such, everyday life becomes a failure; each failure undermines confidence in our ability to succeed and creates feelings of helplessness and hopelessness. After a while, it?s easy to stop trying.
Often, we identify family and friends as saboteurs to our efforts to take care of ourselves. We?re angry when we realize that, rightly so. But how often do we fail to identify the biggest saboteur of all: ourselves. We set the unrealistic expectations that cause failure. On the other hand, realistic expectations promote success. Success builds confidence. Confidence creates a feeling of self-efficacy ? that we can do it. That makes it easier to maintain a high level of commitment and to accept that changing behaviors takes time and is a less than perfect process.
Resolve to start supporting yourself by being moderate. Learn to live, breathe, dream moderation because moderation helps you keep your life in balance which ultimately leads to success. Know that change is a back-and-forth process that is only perfect in its erratic course. Look at mistakes as learning opportunities. Be kind and gentle to yourself.
?2004 Green Mountain at Fox Run, Ludlow, Vermont.
Marsha J. Hudnall, MS, RD, CD is director of health communications and senior nutritionist at Green Mountain at Fox Run, an all-womens weight loss program. For over 32 years, Green Mountain at Fox Run has developed and refined a life-changing Weight Loss Spa through lifestyle change, exclusively for women. To learn more about Green Mountain at Fox Run, visit us at: http://www.fitwoman.com
All the menu planning, exercising, and positive behavior change in the world will not help the woman who has set goals that are impossible to achieve. Unfortunately, too many of us are that woman ? driven, all-or-nothing, compulsive perfectionists. Because of feelings of insecurity or inferiority, we idealize our standards of success and try to mold ourselves into perfect people. The irony is that the worse we feel about ourselves, the more perfectionistic we become and thus set ourselves up for failure.
It?s easy to understand intellectually that healthy eating, physical activity and a balanced lifestyle are key to getting and staying fit. The hard part is ?doing it?– dealing emotionally with the slow, ordinary, day-to-day process called moderation. Unrealistic expectations don?t blend well with everyday life. As such, everyday life becomes a failure; each failure undermines confidence in our ability to succeed and creates feelings of helplessness and hopelessness. After a while, it?s easy to stop trying.
Often, we identify family and friends as saboteurs to our efforts to take care of ourselves. We?re angry when we realize that, rightly so. But how often do we fail to identify the biggest saboteur of all: ourselves. We set the unrealistic expectations that cause failure. On the other hand, realistic expectations promote success. Success builds confidence. Confidence creates a feeling of self-efficacy ? that we can do it. That makes it easier to maintain a high level of commitment and to accept that changing behaviors takes time and is a less than perfect process.
Resolve to start supporting yourself by being moderate. Learn to live, breathe, dream moderation because moderation helps you keep your life in balance which ultimately leads to success. Know that change is a back-and-forth process that is only perfect in its erratic course. Look at mistakes as learning opportunities. Be kind and gentle to yourself.
?2004 Green Mountain at Fox Run, Ludlow, Vermont.
Marsha J. Hudnall, MS, RD, CD is director of health communications and senior nutritionist at Green Mountain at Fox Run, an all-womens weight loss program. For over 32 years, Green Mountain at Fox Run has developed and refined a life-changing Weight Loss Spa through lifestyle change, exclusively for women. To learn more about Green Mountain at Fox Run, visit us at: http://www.fitwoman.com
The Cheapest Way To Stop Eating Junk Food and Start Finding Your Ideal Weight Again
Your health is your responsibility. As a human being, you
have the choice to put in your stomach whatever you want. It
is YOU and only you that can choose what you want or not to
eat. In other words, it is YOU who chooses to be slim and
fit or not. That is your choice. You need to take 100%
responsibility of the way you eat. That’s the beginning of
your success.
Now, you’ll say: “I can’t, it is stronger than me” or “look
at this cake, I can’t leave it alone. It needs to be eaten.”
or “It is so good, another one please!”. The question is:
“Why do you eat?” Is it for pleasure or for fuel? After all,
food is just food, but the emotion we attach to food is so
strong that we tend to eat for pleasure or for an emotional
reward.
When you eat junk food, subconsciously you say YES! to it.
Let’s learn another word: NO!
Most of us said, “No!” quite well when we were two and we
have grown up to be people pleasers and say “YES!” all the
time. Most of us believe that saying “No” can cost us a lot
in our adult life.
NO! is a powerful word when said at appropriate moments. One
of the best moments to say that powerful NO is when you want
to eat junk food.
Dr. Bob Bodenhamer, co-developer of neuro-semantics said,
“All change in essence boils down to saying ‘No’ to what you
don’t want and ‘Yes’ to what you do want.”
If this statement is correct, each time that you say YES to
junk food, you say, subconsciously of course “I want to be
fat and don’t want to be slim and fit” even if consciously
you really want to be healthy and full of energy.
Words are power and your language is a representation of
your map. Let’s add some choice to your map. The more
choices you have, the more success you will have.
Therefore, let’s learn or re-learn to say this powerful NO!
The results of saying NO to certain foods are: you will have
a sense of control over your own body (you don’t want to be
controlled by it, don’t you?), you will feel more confident,
more self-esteem and eventually you will feel at peace. It
will reinforce your belief that you need to take 100%
responsibility for your own health and nobody will do it for
you
First, get a good strong representation of saying “No!” to
something. It doesn’t need to be related to food. You will
want to make sure that your No looks, sounds, and feels
congruent and that it truly fits with your beliefs and
values.
Second, to reinforce this powerful NO, find 4 other
situations where you said NO!. It can be as simple “NO, it’s
too late to go out now”. The most important is that it needs
to be congruent. If you are a 100% people pleasers and can’t
find any NO! situations, think of what it would be, how you
would feel and what you would hear if you had the courage to
say NO! to something or someone. This is this kind of NO!
that you need.
Third, Say No! to the junk food. Re-access the “it’s
stronger than me” feeling and once you have it, say No! Do
it congruently, intensely, and repeatedly. And you can keep
on saying No! until you begin to feel that it no longer has
any power to run your programs. Notice how the feeling
diminish and how the desire for the food is far and
disappearing.
To finish, picture yourself already slim and fit. You
already know it’s not hard to do it. Now, say a big “YES!
That’s what I want!”
As you know, you have the power of saying NO! Everybody
does. But we are trapped with some limited old thinking that
eating is for a reward or for pleasure. We are conditioned
to eat for false reasons. When you keep repeating this
pattern, you break some old belief and it comforts you: you
can change, you can do it, can’t you?
Y-E-S! It is possible to change, to get slim and fit or
to live more at peace. In fact, much easier than you could
ever imagine. Discover now how you can do it in the #1
personal development plan on the net.
Click => http://www.vision-to-action.com
have the choice to put in your stomach whatever you want. It
is YOU and only you that can choose what you want or not to
eat. In other words, it is YOU who chooses to be slim and
fit or not. That is your choice. You need to take 100%
responsibility of the way you eat. That’s the beginning of
your success.
Now, you’ll say: “I can’t, it is stronger than me” or “look
at this cake, I can’t leave it alone. It needs to be eaten.”
or “It is so good, another one please!”. The question is:
“Why do you eat?” Is it for pleasure or for fuel? After all,
food is just food, but the emotion we attach to food is so
strong that we tend to eat for pleasure or for an emotional
reward.
When you eat junk food, subconsciously you say YES! to it.
Let’s learn another word: NO!
Most of us said, “No!” quite well when we were two and we
have grown up to be people pleasers and say “YES!” all the
time. Most of us believe that saying “No” can cost us a lot
in our adult life.
NO! is a powerful word when said at appropriate moments. One
of the best moments to say that powerful NO is when you want
to eat junk food.
Dr. Bob Bodenhamer, co-developer of neuro-semantics said,
“All change in essence boils down to saying ‘No’ to what you
don’t want and ‘Yes’ to what you do want.”
If this statement is correct, each time that you say YES to
junk food, you say, subconsciously of course “I want to be
fat and don’t want to be slim and fit” even if consciously
you really want to be healthy and full of energy.
Words are power and your language is a representation of
your map. Let’s add some choice to your map. The more
choices you have, the more success you will have.
Therefore, let’s learn or re-learn to say this powerful NO!
The results of saying NO to certain foods are: you will have
a sense of control over your own body (you don’t want to be
controlled by it, don’t you?), you will feel more confident,
more self-esteem and eventually you will feel at peace. It
will reinforce your belief that you need to take 100%
responsibility for your own health and nobody will do it for
you
First, get a good strong representation of saying “No!” to
something. It doesn’t need to be related to food. You will
want to make sure that your No looks, sounds, and feels
congruent and that it truly fits with your beliefs and
values.
Second, to reinforce this powerful NO, find 4 other
situations where you said NO!. It can be as simple “NO, it’s
too late to go out now”. The most important is that it needs
to be congruent. If you are a 100% people pleasers and can’t
find any NO! situations, think of what it would be, how you
would feel and what you would hear if you had the courage to
say NO! to something or someone. This is this kind of NO!
that you need.
Third, Say No! to the junk food. Re-access the “it’s
stronger than me” feeling and once you have it, say No! Do
it congruently, intensely, and repeatedly. And you can keep
on saying No! until you begin to feel that it no longer has
any power to run your programs. Notice how the feeling
diminish and how the desire for the food is far and
disappearing.
To finish, picture yourself already slim and fit. You
already know it’s not hard to do it. Now, say a big “YES!
That’s what I want!”
As you know, you have the power of saying NO! Everybody
does. But we are trapped with some limited old thinking that
eating is for a reward or for pleasure. We are conditioned
to eat for false reasons. When you keep repeating this
pattern, you break some old belief and it comforts you: you
can change, you can do it, can’t you?
Y-E-S! It is possible to change, to get slim and fit or
to live more at peace. In fact, much easier than you could
ever imagine. Discover now how you can do it in the #1
personal development plan on the net.
Click => http://www.vision-to-action.com
How Practicing Yoga Can Lead To A Healthier Heart For Baby Boomers
The benefits of exercise are well known especially the positive affect that it has on the health of your heart. Through exercise you will lower your weight, your cholesterol, and your blood pressure. This will all result in less work on your heart and if you already are having heart problems, exercise can help keep your heart beat regulated and expand your blood vessels.
According to physicians a regular exercise regimen is one of the best things that you can do to ensure that your heart stays healthy. If you have not been active, don’t rush into it. Just start out walking a few minutes and increase it gradually, you will be surprised at how quickly you will gain strength and endurance. Don’t overdo it when you first get started. Starting out slow will help condition your heart and give you the encouragement to increase the amount and intensity of your exercise.
A great form of exercise for baby boomers to consider is the practice of Yoga. Yoga is very low impact and focuses on breathing and relaxation methods. One of the great things about yoga is that any one of any size or age can start doing Yoga and make an impact on their health. When you add in the relaxation methods used in yoga practice you can bring down your blood pressure and relieve stress that is harmful to your heart.
The practice of Yoga has long been proven to be effective in relieving stress, calming nerves, and promoting heart health. This is why many fitness clubs now have begun to offer yoga classes with certified trainers that will help beginners learn to practice yoga safely. Yoga practice urges you to listen to your body and build up to working to your full capacity. Special needs can be discussed with the trainer and routines custom-made to fit your body.
If there are no classes available in your area, Look online for yoga tapes and other low impact tapes that will guide your new exercise routine or got to your local library and see what information and media products they may have on the subject.
It doesn’t matter which exercise you start with, what’s important is to make it a regular part of your daily routine. Walking is possibly the easiest and least expensive way to start exercising and just about anyone can do it. Be sure to buy a good pair of walking shoes to protect you feet and you’re all set.
Before starting any physical exercise routine, contact your doctor. He may also recommend the right exercise just for you.
Gregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about exercise and weight loss at http://www.shop4betterhealth.com
According to physicians a regular exercise regimen is one of the best things that you can do to ensure that your heart stays healthy. If you have not been active, don’t rush into it. Just start out walking a few minutes and increase it gradually, you will be surprised at how quickly you will gain strength and endurance. Don’t overdo it when you first get started. Starting out slow will help condition your heart and give you the encouragement to increase the amount and intensity of your exercise.
A great form of exercise for baby boomers to consider is the practice of Yoga. Yoga is very low impact and focuses on breathing and relaxation methods. One of the great things about yoga is that any one of any size or age can start doing Yoga and make an impact on their health. When you add in the relaxation methods used in yoga practice you can bring down your blood pressure and relieve stress that is harmful to your heart.
The practice of Yoga has long been proven to be effective in relieving stress, calming nerves, and promoting heart health. This is why many fitness clubs now have begun to offer yoga classes with certified trainers that will help beginners learn to practice yoga safely. Yoga practice urges you to listen to your body and build up to working to your full capacity. Special needs can be discussed with the trainer and routines custom-made to fit your body.
If there are no classes available in your area, Look online for yoga tapes and other low impact tapes that will guide your new exercise routine or got to your local library and see what information and media products they may have on the subject.
It doesn’t matter which exercise you start with, what’s important is to make it a regular part of your daily routine. Walking is possibly the easiest and least expensive way to start exercising and just about anyone can do it. Be sure to buy a good pair of walking shoes to protect you feet and you’re all set.
Before starting any physical exercise routine, contact your doctor. He may also recommend the right exercise just for you.
Gregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about exercise and weight loss at http://www.shop4betterhealth.com
Lose Weight: How to Exercise and Burn Fat on a Busy Schedule
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy—TIME.
For most of us, the #1 challenge in the quest to stay in shape
and/or lose weight is not exercising itself but being able to actually
fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family,
career, important errands, relationships, organizational responsibilities,
and working out? I have found that there are five keys that will
help you to be able to fit a consistent workout plan into your already
hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don’t try to haphazardly fit your
workouts into your schedule without any rhyme or reason. Don’t think you’re
guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”,
you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time
to literally write your workouts into your weekly schedule. In order to be effective,
you will want to be following your exercise program at least 3 days per week.
Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, “to-do” lists,
etc., should be a written plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put
together an effective, results-producing workout. One trick to help you
pull it all off is to workout on the weekends. One of the benefits to this
course of action is that your schedule is more flexible and under your
control during this time.
What is also means is that when the hectic weekdays roll back around,
you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled
a workout program into their schedule make is allowing it to be bumped
off of their schedule to easily.
Although things will occassionally come up that will cause you to
have to reschedule the workout you had planned, you must be vigilant
in making sure that only the most important emergencies are allowed
to temporarily take you off of your plan.
In the event that one of those important emergencies does happen
and you can’t make it to your workout, reschedule with yourself to make
it up on the next possible day that you are available to do so. If your
own health, fitness, and efforts to lose weight are not a priority to
you, they certainly won’t be so to anyone else.
4. Enroll others in your goals
Don’t go at this alone. Let the important people in your life
know what you are up to. Your spouse or love interest, parents, children,
co-workers, and close friends will often pitch in and help you to meet
your fitness or weight loss commitment to yourself if you make them aware
and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure
your schedule for your workout. If any of them are into exercise or trying
to lose weight themselves, don’t hesitate to form a buddy system with them
as you move forward with your program.
5. Don’t beat yourself up
No matter who you are, there will be times in your workout program
that you just aren’t able to keep it up as you would like due to outside
demands. Don’t be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period
of time, not what you do in spurts, that truly counts. Just make sure that
you get back on the horse full force as soon as you can and continue to
press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you
CAN fit an effective exercise program into that hectic schedule of yours
and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
YourbestbodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
See this Weight Loss article on YourBestBodyNOW.com
For most of us, the #1 challenge in the quest to stay in shape
and/or lose weight is not exercising itself but being able to actually
fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family,
career, important errands, relationships, organizational responsibilities,
and working out? I have found that there are five keys that will
help you to be able to fit a consistent workout plan into your already
hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don’t try to haphazardly fit your
workouts into your schedule without any rhyme or reason. Don’t think you’re
guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”,
you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time
to literally write your workouts into your weekly schedule. In order to be effective,
you will want to be following your exercise program at least 3 days per week.
Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, “to-do” lists,
etc., should be a written plan for your weekly workout routine, so that
you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put
together an effective, results-producing workout. One trick to help you
pull it all off is to workout on the weekends. One of the benefits to this
course of action is that your schedule is more flexible and under your
control during this time.
What is also means is that when the hectic weekdays roll back around,
you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled
a workout program into their schedule make is allowing it to be bumped
off of their schedule to easily.
Although things will occassionally come up that will cause you to
have to reschedule the workout you had planned, you must be vigilant
in making sure that only the most important emergencies are allowed
to temporarily take you off of your plan.
In the event that one of those important emergencies does happen
and you can’t make it to your workout, reschedule with yourself to make
it up on the next possible day that you are available to do so. If your
own health, fitness, and efforts to lose weight are not a priority to
you, they certainly won’t be so to anyone else.
4. Enroll others in your goals
Don’t go at this alone. Let the important people in your life
know what you are up to. Your spouse or love interest, parents, children,
co-workers, and close friends will often pitch in and help you to meet
your fitness or weight loss commitment to yourself if you make them aware
and ask for their support.
Leverage these relationships to delegate some of your normal responsibilities
or even allow you to shift appointments that you have with them as you restructure
your schedule for your workout. If any of them are into exercise or trying
to lose weight themselves, don’t hesitate to form a buddy system with them
as you move forward with your program.
5. Don’t beat yourself up
No matter who you are, there will be times in your workout program
that you just aren’t able to keep it up as you would like due to outside
demands. Don’t be too tough on yourself when that happens.
Remember that it is what you do consistently over a long period
of time, not what you do in spurts, that truly counts. Just make sure that
you get back on the horse full force as soon as you can and continue to
press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you
CAN fit an effective exercise program into that hectic schedule of yours
and be amazingly successful at getting the exact results that you want!
To Your Best Body,
Lawrence Cole
Your Lifestyle and Fitness Coach
YourbestbodyNOW.com
Lawrence Cole is a Lifestyle and Fitness Consultant based
out of Los Angeles, CA. He has over 10 years of health and
fitness experience and designing simple, effective nutritional
strategies to help individuals achieve their personal best
internal health and physical conditioning.
See this Weight Loss article on YourBestBodyNOW.com
Yoga and Pregnancy
If you?re pregnant and are already in yoga classes, don?t be afraid to take a break from your current classes or to take a class that is less strenuous. Even if you haven?t gone public with your pregnancy yet, you should have a confidential talk with your instructor let him or her know of your pregnancy, the instructor will then be able to assist you with less strenuous postures or teach you poses that you aren?t doing that will help you.
If you are new to yoga and are looking for a low impact way of exercising the best thing to do is to look for a prenatal yoga class. These classes are designed for pregnant parishioners and you can start them as early in your pregnancy as you want. If you are having morning sickness, you may want to wait until that passes and that usually is the second trimester.
If you have been practicing yoga for a while, you still may find your regular classes seem to be too intense for you. Prenatal classes may seem too easy, so at this point you will need to decide which class you should take on a given day depending on how you feel.
The solution might also be to include some prenatal poses that have been adapted into your regular routine. If you are in a class, your yoga instructor may help you with special poses developed for pregnancy and your changing body. When you enter the second or third trimester, you may find that prenatal classes are more suited for your body and its changing shape.
If you do Yoga with videotape, you should buy a prenatal video. Some of the recommended poses are ones that open the hip such as Pigeon, Triangle, Warrior II, and Knee to Ankle.
Second Trimester?
Are you a Yoga enthusiast and want to continue to do your practice while pregnant? Yoga can continue to be practiced during your second trimester with just a few precautions.
By the second trimester, your morning sickness should be over and should be feeling better.
If you haven’t yet started a yoga yet and wish too, and you are in luck, “now is the perfect time to start”.
Always contact your health care provider before starting any new exercise program. This is a good rule of thumb even if you aren?t pregnant.
Start with finding a class with an excellent and experienced instructor. Many women enter yoga for the first time during their pregnancy so don’t worry that you will be the only new pregnant woman in class. Talk with your friends and get references for and instructor.
If you are already practicing yoga, there is no need to give up your classes if you feel strong enough to do them. You can incorporate your own adaptations to the poses when fitting. As your belly grows, the more adaptations you will need to make. You will want to take any inversion pose to the wall if it poses a risk of falling. If you aren?t comfortable doing these poses, then it?s all right to give your body permission to skip them. One that you can practice safely is the Legs Up the Wall Pose.
If you practice at home, you still might consider going to a prenatal class at least once or twice a week. You will be able to connect with other pregnant women there and know you are not alone in what you are going through.
Some Yoga Poses you will want to avoid during your second trimester or at least adapt them to your growing belly. Deep twists from the belly compress all of your internal organs, including the uterus. You can continue to do the twists, just do them gently from the shoulders instead of the belly.
Of course avoid any jumping or poses that require back bends. Abdominal strengtheners should be avoided, as they need to be softened in preparation for birth. Of course, lying on the belly should not be practiced once you begin to show. It will probably be too uncomfortable for you anyway.
Practice the Birthing Breath, deep inhalations in through the nose and exhaling slowly through the mouth.
Third Trimester?
In the third trimester of your pregnancy, everything becomes more difficult to do. Tying your shoes, climbing upstairs and even turning over in bed can become a chore. Yoga will become more difficult and you should use more caution but there isn?t any reason you can?t continue to practice yoga up to your due date.
For those that were working and are now on maternity leave, you might just now be finding time to do prenatal yoga. You will still benefit from doing gentle yoga stretches and poses. If you are attending a class, be sure your teacher knows when you are due. Remember, now is the time to take it easy. It isn?t the time to be an overachiever. Always check with your doctor before starting any exercise program or if you have questions about which prenatal yoga is best for you.
If you are listening to your body, it will tell you what you can and can’t do. Continue to stay in touch with your body, allow your body to take it easy. It?s a good idea to continue practice breathing, as this will help you during the birth process.
Some poses that are recommended for the third trimester are hip openers such as Pigeon, Warrior II, Triangle, and Knee to Ankle. All four Cat-Cow positions will also help by preparing the baby for birth. They will help the baby get in proper position, head down and it?s back turned toward your belly.
Of course, the same poses you adapted during your second trimester must be practiced with extra caution. No jumping, or twisting from the belly, deep back bends or anything that involves strengthening the abdomen. Goes without saying, there shouldn?t be any poses that need you to lie on your belly.
One of the more important aspects to remember when you are practicing Yoga during pregnancy is to control your breathing and listen to your body. Practicing yoga and listening to your body will help prepare mentally for the birth process. As you learn to be in the moment and quiet your inner body, Yoga will help with that as well as your breathing exercises.
Pregnancy doesn?t have to be an obstacle in your practice of Yoga. In fact, it can be a vital part of your prenatal routine. With poses that are designed for pregnancy and incorporating routines that will help you to have an easier birth. Some routines you will find you are unable to do. If you are unsure of the poses, listen to your body. It will tell you which ones that are too much for you in time in your pregnancy.
So, don?t be afraid to continue your Yoga practice. It may mean that you will have an easier delivery and a faster recovery after birth. It also should make getting into shape after birth easier as well.
Yoga is an Exercise that Helps with Many Aspects of Life Including Health, Weight Loss, Stress Reduction, Breath Control and Clarity of the Mind Learn More About Yoga
If you are new to yoga and are looking for a low impact way of exercising the best thing to do is to look for a prenatal yoga class. These classes are designed for pregnant parishioners and you can start them as early in your pregnancy as you want. If you are having morning sickness, you may want to wait until that passes and that usually is the second trimester.
If you have been practicing yoga for a while, you still may find your regular classes seem to be too intense for you. Prenatal classes may seem too easy, so at this point you will need to decide which class you should take on a given day depending on how you feel.
The solution might also be to include some prenatal poses that have been adapted into your regular routine. If you are in a class, your yoga instructor may help you with special poses developed for pregnancy and your changing body. When you enter the second or third trimester, you may find that prenatal classes are more suited for your body and its changing shape.
If you do Yoga with videotape, you should buy a prenatal video. Some of the recommended poses are ones that open the hip such as Pigeon, Triangle, Warrior II, and Knee to Ankle.
Second Trimester?
Are you a Yoga enthusiast and want to continue to do your practice while pregnant? Yoga can continue to be practiced during your second trimester with just a few precautions.
By the second trimester, your morning sickness should be over and should be feeling better.
If you haven’t yet started a yoga yet and wish too, and you are in luck, “now is the perfect time to start”.
Always contact your health care provider before starting any new exercise program. This is a good rule of thumb even if you aren?t pregnant.
Start with finding a class with an excellent and experienced instructor. Many women enter yoga for the first time during their pregnancy so don’t worry that you will be the only new pregnant woman in class. Talk with your friends and get references for and instructor.
If you are already practicing yoga, there is no need to give up your classes if you feel strong enough to do them. You can incorporate your own adaptations to the poses when fitting. As your belly grows, the more adaptations you will need to make. You will want to take any inversion pose to the wall if it poses a risk of falling. If you aren?t comfortable doing these poses, then it?s all right to give your body permission to skip them. One that you can practice safely is the Legs Up the Wall Pose.
If you practice at home, you still might consider going to a prenatal class at least once or twice a week. You will be able to connect with other pregnant women there and know you are not alone in what you are going through.
Some Yoga Poses you will want to avoid during your second trimester or at least adapt them to your growing belly. Deep twists from the belly compress all of your internal organs, including the uterus. You can continue to do the twists, just do them gently from the shoulders instead of the belly.
Of course avoid any jumping or poses that require back bends. Abdominal strengtheners should be avoided, as they need to be softened in preparation for birth. Of course, lying on the belly should not be practiced once you begin to show. It will probably be too uncomfortable for you anyway.
Practice the Birthing Breath, deep inhalations in through the nose and exhaling slowly through the mouth.
Third Trimester?
In the third trimester of your pregnancy, everything becomes more difficult to do. Tying your shoes, climbing upstairs and even turning over in bed can become a chore. Yoga will become more difficult and you should use more caution but there isn?t any reason you can?t continue to practice yoga up to your due date.
For those that were working and are now on maternity leave, you might just now be finding time to do prenatal yoga. You will still benefit from doing gentle yoga stretches and poses. If you are attending a class, be sure your teacher knows when you are due. Remember, now is the time to take it easy. It isn?t the time to be an overachiever. Always check with your doctor before starting any exercise program or if you have questions about which prenatal yoga is best for you.
If you are listening to your body, it will tell you what you can and can’t do. Continue to stay in touch with your body, allow your body to take it easy. It?s a good idea to continue practice breathing, as this will help you during the birth process.
Some poses that are recommended for the third trimester are hip openers such as Pigeon, Warrior II, Triangle, and Knee to Ankle. All four Cat-Cow positions will also help by preparing the baby for birth. They will help the baby get in proper position, head down and it?s back turned toward your belly.
Of course, the same poses you adapted during your second trimester must be practiced with extra caution. No jumping, or twisting from the belly, deep back bends or anything that involves strengthening the abdomen. Goes without saying, there shouldn?t be any poses that need you to lie on your belly.
One of the more important aspects to remember when you are practicing Yoga during pregnancy is to control your breathing and listen to your body. Practicing yoga and listening to your body will help prepare mentally for the birth process. As you learn to be in the moment and quiet your inner body, Yoga will help with that as well as your breathing exercises.
Pregnancy doesn?t have to be an obstacle in your practice of Yoga. In fact, it can be a vital part of your prenatal routine. With poses that are designed for pregnancy and incorporating routines that will help you to have an easier birth. Some routines you will find you are unable to do. If you are unsure of the poses, listen to your body. It will tell you which ones that are too much for you in time in your pregnancy.
So, don?t be afraid to continue your Yoga practice. It may mean that you will have an easier delivery and a faster recovery after birth. It also should make getting into shape after birth easier as well.
Yoga is an Exercise that Helps with Many Aspects of Life Including Health, Weight Loss, Stress Reduction, Breath Control and Clarity of the Mind Learn More About Yoga
The Top 5 Pilates Exercises to Get You Started!
Breathing:
Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.
Toe Lifts:
This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.
This is a very simple exercise designed to improve circulation and enhance your awareness of balance.
Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.
** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **
You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.
Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.
1. Down and in front. Hands facing inwards.
2. Raised to shoulder height and in front. Hands facing inward
3. Stretched straight up. Hands facing inward.
4. Stretched out to the sides. Hands facing upwards.
5. Lowered to 45 degrees. Hands facing down.
6. Lowered to sides. Hands facing inward.
The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.
2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.
4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.
6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.
7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.
Roll-up to Diamond:
This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.
1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.
2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.
3. Keep peeling and extend your legs forward while keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.
5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.
6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **
For more pilates exercises check out http://www.pilates-class.com
You can find more great Pilates information at Pilates - Women
Although simple - If you breath correctly, you will find it easy to relax and provide adequete oxygene to your muscles. You will notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is a major part of all pilates exercises. You simply breathe in through your nose for a count of five, and out through your mouth for a count of 5, with a shushing sound. Make the breaths into short, rhythmic bursts - in,in,in,in,in and shush,shush,shush,shush,shush. Never rush your breathing and don’t go overboard to the point that you feel light headed and fall over.
Toe Lifts:
This will help you with core balance. Core balance works in harmony with the alignment of your feet supporting your whole body. You will be amazed at how much strength your toes possess to balance your body. This movement strengthens the muscles on the top of your feet and increases the blood flow into your toes. Poor circulation to your feet can lead to stiff muscles and problems that affect the rest of your body.
This is a very simple exercise designed to improve circulation and enhance your awareness of balance.
Start standing with your feet together inlign with your body. Hold your head straight and keep your arms rested at your sides. Start simply by raising your right foot toes slowly up as far as they will go and then back down again. Do this a couple of times alternating feet.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of your toes strongly and evenly into the floor.
** Remember - Do not roll your feet inward or outward while performing the exercise. And do not lean back as you lift **
You should be breathing in as you lift, and breathing out as you lower your toes. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves the circulation in your arms and hands. The increased blood flow into the fingertips helps to flush out toxins and reduce arthritis or stiffness in the joints. It’s also a good forearm workout and is excellent for relieving aching elbows.
Start standing with your feet together inlign with your body. Hold your hands down in front of you below your waist and make loose fists by rolling up your fingers with your thumb on top. In this exercise your arms should always be fully extended as they move in a circular motion into six main positions.
1. Down and in front. Hands facing inwards.
2. Raised to shoulder height and in front. Hands facing inward
3. Stretched straight up. Hands facing inward.
4. Stretched out to the sides. Hands facing upwards.
5. Lowered to 45 degrees. Hands facing down.
6. Lowered to sides. Hands facing inward.
The idea is to strongly flick your fingers open continually throughout all the positions. Do eight flicks while you stand in position 1 and four flicks as you move to position 2. Do eight flicks while standing in position 2 and four flicks as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
This is a classic pilates exercise so named because it takes a count of 100 to complete. This exercise strengthens core abdominal muscles and expands the chest and ribcage.
This is a floor or mat exercise. It involves raising your legs to vertical and waving or pulsing your arms up and down in small motions.
1. Start by lying on the floor with knees bent as if you were doing sit-ups and have your arms resting palm down at your side.
2. Squeeze your abdominal muscles so that your head, neck, and shoulders raise off the floor. Keep your abdominals squeezed tight throughout the whole exercise. Stretch your arms forward toward your toes and start pulsing them up and down a distance of about 15cm. Stay is this position for a count of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue the pumping for a further count of 20.
4. Slowly extend your legs straight up to the ceiling and keep pumping for 20 counts.
5. Begin to lower your legs at a 45 degree diagonal to your torso and keep pumping for 20 counts.
6. Keep your legs straight and lower them as close to the ground as possible without lifting your spine off the floor and keep pumping for 20 counts.
7. Lower your head to the floor. Release your arms, bend your knees, and place your feet back on the floor.
Roll-up to Diamond:
This exercise works your abdominals and improves flexibility of your spine. This is a floor or mat exercise and involves rolling up your upper body while extending your arms.
1. Lie with your legs in the diamond position. Keep your back flat on the floor and rest your arms on the floor above your head. The diamond position is when you point your toes and bring your legs into a diamond shape with your knees out to the sides.
2. Lift your arms toward the ceiling and slowly start rolling or peeling your upper body off the floor from your head down.
3. Keep peeling and extend your legs forward while keeping your toes pointed.
4. Stretch your arms and torso forward over your legs creating a C shape with your body. Keep your abdominal muscles tight and hold your arms directly around your ears.
5. Begin to roll back down to the floor pulling your legs back into the diamond position. Your arms should start to point to the ceiling again.
6. Finish in the starting position with your spine flat on the floor, your hands resting above your head and your legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Don’t straighten your spine while rolling. If you feel any stress or discomfort, hold on to your thighs until you are stronger. **
For more pilates exercises check out http://www.pilates-class.com
You can find more great Pilates information at Pilates - Women
Get Back Weight Loss Motivation with NLP: Setting an Anchor
NLP Setting an Anchor Process to Get Back Motivation for Losing Weight
A client recently wrote saying, “When I was losing the weight I felt so good about my exercise and weight loss I actually considered going into the health field. I want to get that [feeling] back!”
It can be easier than you think to “get that feeling back.” That’s exactly the type of situation when you’d want to use the NLP process known as setting an anchor.
How to Set an Anchor
Start by just daydreaming about how it felt back then. Jot down notes if you can. Then answer these type questions (feel free to ask any questions you like).
How did it feel overall? Is there anywhere on your body you felt it strongly? What kind of feeling was it? Strong, mild, fluttery, tingling? What? Do everything you can to recreate exactly how it was for you back then.
How were you sitting or standing? How did you carry yourself?
What did you hear from others? Compliments? Encouragement?
Do you remember anything negative? Write it down.
Do you recall what you saw? Were you in a certain place? Was the sky a certain color, etc. Get every detail you can as vividly as possible.
You considered going into the health field? What type of work, exactly?
Write down every detail, and when you really feel it, just like you felt it back then, reach down and squeeze your knee.
That’s creating an anchor. Then, try again, all the same steps as above, ask yourself the same questions and then this time,
remembering as intensly as you can, squeeze your knee again. It may sound silly but it really works.
To test if it’s working, stand up, shake it off - think of the last movie you saw (think of anything else, just to get your mind clear). Get all the thoughts out of your mind, and when your mind is a blank, sit down, and squeeze your knee. Your thoughts will probably go to the good feelings, and memories of what it felt like when you were getting in shape that time.
That’s how you “set an anchor.”
Anchors like this are how you switch thoughts from negative to positive in the blink of an eye. If you are feeling bad, you just say, “Hey, this isn’t right,” reach down and squeeze your knee, and whoosh, you have those memories again.
The memories are something that can help put those feelings front and center for you again, and that’s what you want, to get back those feelings. Once you have those feelings, even if just a bit, you’ll become motivated to do what it takes to produce those feelings more and more, and maybe even pursue that a career in a health field.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
A client recently wrote saying, “When I was losing the weight I felt so good about my exercise and weight loss I actually considered going into the health field. I want to get that [feeling] back!”
It can be easier than you think to “get that feeling back.” That’s exactly the type of situation when you’d want to use the NLP process known as setting an anchor.
How to Set an Anchor
Start by just daydreaming about how it felt back then. Jot down notes if you can. Then answer these type questions (feel free to ask any questions you like).
How did it feel overall? Is there anywhere on your body you felt it strongly? What kind of feeling was it? Strong, mild, fluttery, tingling? What? Do everything you can to recreate exactly how it was for you back then.
How were you sitting or standing? How did you carry yourself?
What did you hear from others? Compliments? Encouragement?
Do you remember anything negative? Write it down.
Do you recall what you saw? Were you in a certain place? Was the sky a certain color, etc. Get every detail you can as vividly as possible.
You considered going into the health field? What type of work, exactly?
Write down every detail, and when you really feel it, just like you felt it back then, reach down and squeeze your knee.
That’s creating an anchor. Then, try again, all the same steps as above, ask yourself the same questions and then this time,
remembering as intensly as you can, squeeze your knee again. It may sound silly but it really works.
To test if it’s working, stand up, shake it off - think of the last movie you saw (think of anything else, just to get your mind clear). Get all the thoughts out of your mind, and when your mind is a blank, sit down, and squeeze your knee. Your thoughts will probably go to the good feelings, and memories of what it felt like when you were getting in shape that time.
That’s how you “set an anchor.”
Anchors like this are how you switch thoughts from negative to positive in the blink of an eye. If you are feeling bad, you just say, “Hey, this isn’t right,” reach down and squeeze your knee, and whoosh, you have those memories again.
The memories are something that can help put those feelings front and center for you again, and that’s what you want, to get back those feelings. Once you have those feelings, even if just a bit, you’ll become motivated to do what it takes to produce those feelings more and more, and maybe even pursue that a career in a health field.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
Weight Control: Operationalizing Your Plans
We have such good weight loss intentions. We emotionally beat ourselves up for lack of self-discipline, weakness, cheating. We swear to change, to put looks and health ahead of comfort and self-indulgence. We promise to change. We want, more than almost anything else, to be the svelte, attractive individual we see in our own minds.
Before you run off, filled with enthusiasm for your latest, greatest, and final (you swear) weight control plans, slow down and take the time to operationalize your goals and the likelihood of your success will increase exponentially.
Here is one method:
“I’m going to lose 25 pounds before summer so I can feel comfortable in a bathing suit.”
Take that dream and break it down into specific, limited steps:
1. Take at least a week to carefully select the diet, eating plan, or exercise routine you intend to follow.
2. Aim to adhere to your plan for at least 5 days per week for the loss of one pound.
3. If weight loss is less than a pound, determine to follow your plan for 7 days per week until you reach that one pound per week goal.
4. If you lose more than a pound, smile and enjoy.
5. Limit new or additional exercise routines to 10 minutes at a time, once per day, 3 days per week. You may easily want to do more but try to limit yourself. That will keep your desires strong and have you eagerly looking forward to the second month when you can expand your routines substantially.
“I’m going to let everyone know that this time is it - I am truly determined to reach my goal.”
Before you share your intentions with everyone, pause and consider:
1. There are some advantages to having family and friends know about your plans. Not wanting to disappoint them or appear as a failure in their eyes may motivate you to bypass the inevitable temptations that frequently arise. However, you do expose yourself to disapproval if your goals are not met or if you encounter the dreaded plateau which others often do not understand.
2. Determine who should know. If you have a history of failed weight control attempts, the response to your newest plan may be only a cynical shrug or, worse, the negative response of “Why is this time any different? You’ve never stuck to it before.” If you suspect that you might hear something like that, don’t say anything about your plans until you are well on your way.
3. Do family members or friends have a vested interest in seeing you remain overweight? Do your fat friends fear that your success will make them feel bad about themselves? When you diet, do you become cranky and difficult for your family to live with? Does your spouse or parent equate food with love and can’t handle your rejection of their treats?
4. Don’t be a diet bore. No one else (unless you belong to a weight control support group) is half as interested as you are (right now) in the number of calories, grams of fat and carbohydrates in everything on the table, nor why what they are eating is bad for them.
5. Consider not telling anyone about your plans and make a game of it. Rather than saying “That looks good but I can’t have any,” fool everyone by stating “Sorry, but I just feel like having a salad . . . I just want a hamburger without that soggy bun . . . I have this recent craving for fish/vegetables.” No one will second guess your decisions on what to eat when you make it clear that it is your choice, not an unpleasant necessity. When they notice that you have lost weight, pretend to be surprised and watch them roll their eyes in envy.
“I love this new eating plan because I can have so many tasty meals if I just make a few substitutions.”
Ah, the so human desire to avoid pain is alive and well. Analyze your thoughts:
1. Face the fact squarely that dieting is not going to be a festive cruise through delicious and taste-tempting fodder. Yes, there are ways to make cottage cheese less chalky and spike vegetables with extra flavor. Later, when you reach your goal, you can start to indulge your epicurean creativity. For the initial, drastic steps, you are going to have to seek fun and satisfaction in other pursuits while acknowledging that, for now, food isn’t very exciting. Grin and bear it: the less tempting your plate, the easier it is not to overeat. Remember that you are trying to fight temptation not encourage it.
2. Be honest with yourself and don’t try to circumvent your plans by relying on claims you know are false. If you are pursuing low carb eating, candy bars which claim to be “low carb” are not something you want to devour with abandon. Whole grain bread is nutritious but consuming everything in the form of a sandwich will never result in reaching your goal. If your diet advises “Any amount from Column C,” use your intelligence to see that it doesn’t mean stuffing yourself completely, and often, even if your intake is limited to vegetables, protein, or whatever your plan allows.
3. While skipping meals can often cause problems, cutting out courses is usually totally beneficial. Who decreed that a meal should conclude with dessert? The goal is to curb that sweet tooth, not assuage it. Why mess with “low calorie” treats such as jello or fruit compote when you can skip dessert entirely and opt for a cup of freshly brewed coffee or green tea?
“This time, it’s different. I really want to lose weight and look good in my clothes.”
Have you ever heard yourself say that before? Consider a little personal introspection:
1. Why is this time different? When you tried to lose weight in the past, weren’t you as equally determined? What about your life is different this time? Is the diet new and may work better than those you have tried in the past? Have you become increasingly worried about what overweight may mean to your health and longevity? Are you newly single and feel that appearance is suddenly more important than enjoying fine dining?
2. Has your attitude about food changed? If you continue to think about food, watch television cooking shows (just looking for low calorie recipes, of course), and plan meals with anticipation, you are doomed. As long as you remain tied to the American national infatuation with food, you will never really take control of your weight
3. Examine and modify your attitudes about food. Push eating into a non-dominant section of your overall lifestyle and maximize your pleasure in non-food pursuits. That is the secret to regaining control of your weight, your health, and your ability to live a live without the compulsions that have kept you a prisoner inside the bloated body you detest.
Complete analysis of how you are going to set your goals and how you will handle the requirements of “real life” is what can set your present effort apart from prior attempts, and prior failures. Successful long term weight control is more than what you eat, it is what you are.
Virginia Bola is a licensed psychologist and an admitted diet fanatic. She specializes in therapeutic reframing and the effects of attitudes and motivation on individual goals. The author of The Wolf at the Door: An Unemployment Survival Manual, and a free ezine, The Worker’s Edge, she recently completed a psychologically-based weight control book: Diet with an Attitude: A Weight Loss Workbook. She can be reached at http://www.DietWithAnAttitude.com
Before you run off, filled with enthusiasm for your latest, greatest, and final (you swear) weight control plans, slow down and take the time to operationalize your goals and the likelihood of your success will increase exponentially.
Here is one method:
“I’m going to lose 25 pounds before summer so I can feel comfortable in a bathing suit.”
Take that dream and break it down into specific, limited steps:
1. Take at least a week to carefully select the diet, eating plan, or exercise routine you intend to follow.
2. Aim to adhere to your plan for at least 5 days per week for the loss of one pound.
3. If weight loss is less than a pound, determine to follow your plan for 7 days per week until you reach that one pound per week goal.
4. If you lose more than a pound, smile and enjoy.
5. Limit new or additional exercise routines to 10 minutes at a time, once per day, 3 days per week. You may easily want to do more but try to limit yourself. That will keep your desires strong and have you eagerly looking forward to the second month when you can expand your routines substantially.
“I’m going to let everyone know that this time is it - I am truly determined to reach my goal.”
Before you share your intentions with everyone, pause and consider:
1. There are some advantages to having family and friends know about your plans. Not wanting to disappoint them or appear as a failure in their eyes may motivate you to bypass the inevitable temptations that frequently arise. However, you do expose yourself to disapproval if your goals are not met or if you encounter the dreaded plateau which others often do not understand.
2. Determine who should know. If you have a history of failed weight control attempts, the response to your newest plan may be only a cynical shrug or, worse, the negative response of “Why is this time any different? You’ve never stuck to it before.” If you suspect that you might hear something like that, don’t say anything about your plans until you are well on your way.
3. Do family members or friends have a vested interest in seeing you remain overweight? Do your fat friends fear that your success will make them feel bad about themselves? When you diet, do you become cranky and difficult for your family to live with? Does your spouse or parent equate food with love and can’t handle your rejection of their treats?
4. Don’t be a diet bore. No one else (unless you belong to a weight control support group) is half as interested as you are (right now) in the number of calories, grams of fat and carbohydrates in everything on the table, nor why what they are eating is bad for them.
5. Consider not telling anyone about your plans and make a game of it. Rather than saying “That looks good but I can’t have any,” fool everyone by stating “Sorry, but I just feel like having a salad . . . I just want a hamburger without that soggy bun . . . I have this recent craving for fish/vegetables.” No one will second guess your decisions on what to eat when you make it clear that it is your choice, not an unpleasant necessity. When they notice that you have lost weight, pretend to be surprised and watch them roll their eyes in envy.
“I love this new eating plan because I can have so many tasty meals if I just make a few substitutions.”
Ah, the so human desire to avoid pain is alive and well. Analyze your thoughts:
1. Face the fact squarely that dieting is not going to be a festive cruise through delicious and taste-tempting fodder. Yes, there are ways to make cottage cheese less chalky and spike vegetables with extra flavor. Later, when you reach your goal, you can start to indulge your epicurean creativity. For the initial, drastic steps, you are going to have to seek fun and satisfaction in other pursuits while acknowledging that, for now, food isn’t very exciting. Grin and bear it: the less tempting your plate, the easier it is not to overeat. Remember that you are trying to fight temptation not encourage it.
2. Be honest with yourself and don’t try to circumvent your plans by relying on claims you know are false. If you are pursuing low carb eating, candy bars which claim to be “low carb” are not something you want to devour with abandon. Whole grain bread is nutritious but consuming everything in the form of a sandwich will never result in reaching your goal. If your diet advises “Any amount from Column C,” use your intelligence to see that it doesn’t mean stuffing yourself completely, and often, even if your intake is limited to vegetables, protein, or whatever your plan allows.
3. While skipping meals can often cause problems, cutting out courses is usually totally beneficial. Who decreed that a meal should conclude with dessert? The goal is to curb that sweet tooth, not assuage it. Why mess with “low calorie” treats such as jello or fruit compote when you can skip dessert entirely and opt for a cup of freshly brewed coffee or green tea?
“This time, it’s different. I really want to lose weight and look good in my clothes.”
Have you ever heard yourself say that before? Consider a little personal introspection:
1. Why is this time different? When you tried to lose weight in the past, weren’t you as equally determined? What about your life is different this time? Is the diet new and may work better than those you have tried in the past? Have you become increasingly worried about what overweight may mean to your health and longevity? Are you newly single and feel that appearance is suddenly more important than enjoying fine dining?
2. Has your attitude about food changed? If you continue to think about food, watch television cooking shows (just looking for low calorie recipes, of course), and plan meals with anticipation, you are doomed. As long as you remain tied to the American national infatuation with food, you will never really take control of your weight
3. Examine and modify your attitudes about food. Push eating into a non-dominant section of your overall lifestyle and maximize your pleasure in non-food pursuits. That is the secret to regaining control of your weight, your health, and your ability to live a live without the compulsions that have kept you a prisoner inside the bloated body you detest.
Complete analysis of how you are going to set your goals and how you will handle the requirements of “real life” is what can set your present effort apart from prior attempts, and prior failures. Successful long term weight control is more than what you eat, it is what you are.
Virginia Bola is a licensed psychologist and an admitted diet fanatic. She specializes in therapeutic reframing and the effects of attitudes and motivation on individual goals. The author of The Wolf at the Door: An Unemployment Survival Manual, and a free ezine, The Worker’s Edge, she recently completed a psychologically-based weight control book: Diet with an Attitude: A Weight Loss Workbook. She can be reached at http://www.DietWithAnAttitude.com
Weight Loss Maintenance Tip - Staying Aware
Stop Weight From Creeping Up By Staying Aware
Everyone has small weight gains and losses but if those gains aren’t noticed, and if the trend toward weight gain continues, then those extra pounds can become permanent. You’ll know it because your clothes start to be too tight. If they get tight and stay tight, then you’ve got a decision to make. For me, when this happens, I notice the trend, and then work to reverse it if I’m getting a bit too comfortable at a higher weight (body fat) than what I really want.
For me a small weight gain is difficult to notice because I tend to gain it evenly all over. I can lose 10 pounds and no one will notice but me, but my clothes fit better, my disposition is better and I feel so much better. They do notice the spring in my step and the smile on my face.
Winter Weight Gain
Last winter (early 2004) I put on the normal four or five “holiday” pounds and then come late January I noticed they were still there. Normally they’d just come right back off as I got back into my usual eating habits. I scratched my head and went about my life, eating about the same, exercising about the same, and then in March I thought, “Hey, what’s up with this?” because I still was carrying around that so called “winter weight.” I’d gained about seven pounds and could not for the life of me figure out why.
I started to consider everything I could think of that could be causing it: Was it early menopause? Was I eating more than I realize? Was I exercising inconsistently? Had I developed more muscle? Was it bad karma or something I’d done in a previous life? What on earth could it possibly be?
Come summer 2004 I was unhappy to find I wasn’t happy with how I looked in shorts or a bathing suit, but too bad. I’m not putting off life because my legs aren’t great. Hey, I’m pushing 50 years old, so give me a break. I just went about my business but I started to pay more attention. I discovered those Mike’s Hard Lemonades I’m so fond of in the summer pack quite a calorie wallop. I also found I could eat half a sandwich and be satisfied. Slowly I started to cut back my quantities and pay better attention to the quality of what I was eating. Now I could eat half a baked potato (when before I’d always eat a whole large potato) and I WAS drinking a lot of calories. I also wasn’t very consistent with my exercise. All these small things added up to a few pounds.
So ultimately, I made some changes. I stopped the alcohol calories cold turkey, started to eat a bit less by portion control (having half a sandwich or baked potato instead of always having the whole even if I’m already satisfied). I also got more aggressive with my weight lifting and switched from my one body part a day to a four-day split which basically added about two hours a week to my exercise. I had always been pretty consistent with my exercise bike, riding on average about 3.5 hours a week all together.
Here it is December and I find those seven pounds long gone. I’m looking good and feeling better and coming into 2005 without that extra weight monkey on my back. The changes I made were slight but it made all the difference. As it turned out, none of my earlier attempts at excuses were correct. I’d just simply gotten more relaxed with my eating and exercise and it was starting to show.
I’m not ultra strict with these things either so don’t get me wrong. You do not have to be an exercise fanatic, nor do you have to restrict your eating. My new habit is chocolate cake and ice cream nearly every night during the week but now I buy a single slice of cake (I used to eat the whole piece at one sitting), and I cut off a third. Tomorrow I’ll cut the remainder in half, and the next night I eat the rest. Three servings instead of one. I add a quarter pint of Haagen Daz to my bowl and it’s a totally satisfying treat to end my dinner. I do tend to eat my dessert even if I’m full from dinner, but hey, one thing at a time. If I want to sometime tackle breaking this habit, I will.
For now, I’m happy with my size and my health
So, little changes, big results. Now, coming into the holiday season that seasonal weight gain probably won’t happen at all this year because I’m much more aware. I’ll eat what I want and really enjoy the season, and maybe put on a few pounds, but come January I’ll get right back to the habits I’m using now and they’ll come right back off, just like they have nearly every year before. It’s not so difficult to maintain, but it can be difficult to stay aware. ;-)
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
Everyone has small weight gains and losses but if those gains aren’t noticed, and if the trend toward weight gain continues, then those extra pounds can become permanent. You’ll know it because your clothes start to be too tight. If they get tight and stay tight, then you’ve got a decision to make. For me, when this happens, I notice the trend, and then work to reverse it if I’m getting a bit too comfortable at a higher weight (body fat) than what I really want.
For me a small weight gain is difficult to notice because I tend to gain it evenly all over. I can lose 10 pounds and no one will notice but me, but my clothes fit better, my disposition is better and I feel so much better. They do notice the spring in my step and the smile on my face.
Winter Weight Gain
Last winter (early 2004) I put on the normal four or five “holiday” pounds and then come late January I noticed they were still there. Normally they’d just come right back off as I got back into my usual eating habits. I scratched my head and went about my life, eating about the same, exercising about the same, and then in March I thought, “Hey, what’s up with this?” because I still was carrying around that so called “winter weight.” I’d gained about seven pounds and could not for the life of me figure out why.
I started to consider everything I could think of that could be causing it: Was it early menopause? Was I eating more than I realize? Was I exercising inconsistently? Had I developed more muscle? Was it bad karma or something I’d done in a previous life? What on earth could it possibly be?
Come summer 2004 I was unhappy to find I wasn’t happy with how I looked in shorts or a bathing suit, but too bad. I’m not putting off life because my legs aren’t great. Hey, I’m pushing 50 years old, so give me a break. I just went about my business but I started to pay more attention. I discovered those Mike’s Hard Lemonades I’m so fond of in the summer pack quite a calorie wallop. I also found I could eat half a sandwich and be satisfied. Slowly I started to cut back my quantities and pay better attention to the quality of what I was eating. Now I could eat half a baked potato (when before I’d always eat a whole large potato) and I WAS drinking a lot of calories. I also wasn’t very consistent with my exercise. All these small things added up to a few pounds.
So ultimately, I made some changes. I stopped the alcohol calories cold turkey, started to eat a bit less by portion control (having half a sandwich or baked potato instead of always having the whole even if I’m already satisfied). I also got more aggressive with my weight lifting and switched from my one body part a day to a four-day split which basically added about two hours a week to my exercise. I had always been pretty consistent with my exercise bike, riding on average about 3.5 hours a week all together.
Here it is December and I find those seven pounds long gone. I’m looking good and feeling better and coming into 2005 without that extra weight monkey on my back. The changes I made were slight but it made all the difference. As it turned out, none of my earlier attempts at excuses were correct. I’d just simply gotten more relaxed with my eating and exercise and it was starting to show.
I’m not ultra strict with these things either so don’t get me wrong. You do not have to be an exercise fanatic, nor do you have to restrict your eating. My new habit is chocolate cake and ice cream nearly every night during the week but now I buy a single slice of cake (I used to eat the whole piece at one sitting), and I cut off a third. Tomorrow I’ll cut the remainder in half, and the next night I eat the rest. Three servings instead of one. I add a quarter pint of Haagen Daz to my bowl and it’s a totally satisfying treat to end my dinner. I do tend to eat my dessert even if I’m full from dinner, but hey, one thing at a time. If I want to sometime tackle breaking this habit, I will.
For now, I’m happy with my size and my health
So, little changes, big results. Now, coming into the holiday season that seasonal weight gain probably won’t happen at all this year because I’m much more aware. I’ll eat what I want and really enjoy the season, and maybe put on a few pounds, but come January I’ll get right back to the habits I’m using now and they’ll come right back off, just like they have nearly every year before. It’s not so difficult to maintain, but it can be difficult to stay aware. ;-)
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
School for Overweight Teens
Getting Kids Moving - Help for Overweight Teens
A residential school program for overweight teens comes with a hefty price tag (some in excess of $5,000 per month). These programs rely on the same formula for weight loss as is commonly recommended; strict eating guidelines and increased activities. In other words, better nutrition and exercise. Hopefully some counseling is offered, and college prep courses are usually on the curriculum, but what about those kids? Are they getting a realistic head-start on a lifetime of healthier habits or are they simply doing what they are told, only to be fed to the wolves when they leave the safe environment of the school?
I tried to find stories of teens who had successfully completed these programs and gone on to healthy lives, and came up empty. If you are one or know of someone who’s been through one of these live-in school/weight loss programs, please drop me a line. I’d love to hear a success story. If you want to be everything you can for your kids, here are ideas for getting them (and you) up and moving again.
Exercise Should be Fun
Get your child interested in some type of exercise activity, whether indoor or outdoor by helping them discover what they prefer to do. What about bike riding or hiking with a GPS (hand-held Global Positioning Satellite unit). If you like the outdoors, Geocaching sounds like enormous fun and anyone can do it. Adults are reporting losing 20, 30 or more pounds while they are out exploring the woods and hills in their surrounding area. Learning to use a GPS is also educational and helps kids learn math, science and physics while they’re losing some pounds at the same time. You may find some Geocaching sites in your area. I searched on the Internet and discovered there was a Geocache not 200 yards from my house!
What’s a Geocache? It’s a “treasure” of sorts. One person puts a small package or box somewhere, out of sight, then lists the location via GPS. Using a GPS device you look for and attempt to locate the caches. Once you find one you may leave a note or mark that you were there, and then you return the cache to its hiding place for the next person to find. It’s not about taking the cache, it’s about locating it.
Get your kids to a martial arts class, if they are at all interested. Martial arts teaches kids discipline, respect for authority and builds their self esteem and confidence, plus it teaches self defense. Frankly, I’m starting to think about taking some type of martial arts myself. Perhaps Tai Chi or some other gentle movement practice. Any activity you find for your kids may also turn into your favorite activity as well, and what if you could do it with your kids? That can be the best of all.
Talk to your kids to discover what activities they may be interested in, and explore the options together
My son is a good example. He was never over weight but at around 13-years old his skin tone was flabby. He didn’t go outside much, preferring to play Nintendo or watch TV, and since he was an excellent student, I didn’t push him to go outside more often. Luckily neighborhood kids invited him to play football one day, and today five years later he’s in excellent physical shape, has confidence a mile high, and he was just honored by winning the “Program Award” which the coach explained is granted to the one player he’d choose, “If I had to pick just one as the most outstanding overall.” I have no worries that he’ll continue with a healthier lifestyle from this point forward.
Before he took up football we bought him an expensive bike which was rarely used. He also has a skate board, a mini-scooter, and a pogo stick. We tried karate (he broke his wrist so had to quit, and then didn’t want to resume), he likes Paintball. Sometimes it takes awhile to find the right thing but nearly everyone will feel better when they find a physical activity they like. Exercise isn’t just sit ups and push ups. It’s anything you do that includes movement.
No matter where you live get out the phone book and search for indoor and outdoor activities in your town, or use the Internet and search for “indoor sports” along with your city’s name. I found listings for Vancouver Parks & Recreation, Vancouver Indoor Sports and a site on Sports Walking with a search for “indoor sports Vancouver Washington” (without the quotes).
Can Video Games Help with Weight Loss?
Video games can help with losing weight. Just ask Tanya Jessen who lost 95 pounds, Matt Keene who lost 150 pounds, or Tim Mitchell who lost 50 pounds over a few months time about DDR (Dance Dance Revolution), a video dancing game. Learning the steps is the challenge and since you’re moving while you play (dancing really), so you or your kids gain skill at the game while also gaining excellent physical shape and hand-eye coordination at the same time. There are DDR clubs all around the world and many web sites devoted to the play and practice including www.getupmove.com.
Another exciting new game is called Yourself!Fitness. It’s an XBox game with a PC version due early December 2004 and a PlayStation version in January 2005. Visit www.yourselfFitness.com. Yourself!Fitness includes a virtual trainer called Maya who takes you through your paces with hundreds of exercises from weight lifting to yoga.
Finding something your kids will enjoy that keeps them active is all it takes, and if they are reluctant, once their blood starts pumping they’ll get much more enthusiastic. Games that incorporate a skill that’s built up over time are excellent for increasing your child’s self esteem, and with you along side, looking clumsy too, helps them see we all have to start at the beginning. You may just find something you love too.
Don’t be afraid to try a few different activities before you find the right fit. The money you spend on equipment, games or lessons will be saved in less spent on junk food, soft drinks and medical bills down the road. Get up and get moving and your kids will naturally follow your lead.
Not everyone can afford to send their kids to a residential program, so design a program yourself, right in your own home. Switch from chips and cookies to fruits and vegetables for snacks, and above all get up and get moving!
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss
A residential school program for overweight teens comes with a hefty price tag (some in excess of $5,000 per month). These programs rely on the same formula for weight loss as is commonly recommended; strict eating guidelines and increased activities. In other words, better nutrition and exercise. Hopefully some counseling is offered, and college prep courses are usually on the curriculum, but what about those kids? Are they getting a realistic head-start on a lifetime of healthier habits or are they simply doing what they are told, only to be fed to the wolves when they leave the safe environment of the school?
I tried to find stories of teens who had successfully completed these programs and gone on to healthy lives, and came up empty. If you are one or know of someone who’s been through one of these live-in school/weight loss programs, please drop me a line. I’d love to hear a success story. If you want to be everything you can for your kids, here are ideas for getting them (and you) up and moving again.
Exercise Should be Fun
Get your child interested in some type of exercise activity, whether indoor or outdoor by helping them discover what they prefer to do. What about bike riding or hiking with a GPS (hand-held Global Positioning Satellite unit). If you like the outdoors, Geocaching sounds like enormous fun and anyone can do it. Adults are reporting losing 20, 30 or more pounds while they are out exploring the woods and hills in their surrounding area. Learning to use a GPS is also educational and helps kids learn math, science and physics while they’re losing some pounds at the same time. You may find some Geocaching sites in your area. I searched on the Internet and discovered there was a Geocache not 200 yards from my house!
What’s a Geocache? It’s a “treasure” of sorts. One person puts a small package or box somewhere, out of sight, then lists the location via GPS. Using a GPS device you look for and attempt to locate the caches. Once you find one you may leave a note or mark that you were there, and then you return the cache to its hiding place for the next person to find. It’s not about taking the cache, it’s about locating it.
Get your kids to a martial arts class, if they are at all interested. Martial arts teaches kids discipline, respect for authority and builds their self esteem and confidence, plus it teaches self defense. Frankly, I’m starting to think about taking some type of martial arts myself. Perhaps Tai Chi or some other gentle movement practice. Any activity you find for your kids may also turn into your favorite activity as well, and what if you could do it with your kids? That can be the best of all.
Talk to your kids to discover what activities they may be interested in, and explore the options together
My son is a good example. He was never over weight but at around 13-years old his skin tone was flabby. He didn’t go outside much, preferring to play Nintendo or watch TV, and since he was an excellent student, I didn’t push him to go outside more often. Luckily neighborhood kids invited him to play football one day, and today five years later he’s in excellent physical shape, has confidence a mile high, and he was just honored by winning the “Program Award” which the coach explained is granted to the one player he’d choose, “If I had to pick just one as the most outstanding overall.” I have no worries that he’ll continue with a healthier lifestyle from this point forward.
Before he took up football we bought him an expensive bike which was rarely used. He also has a skate board, a mini-scooter, and a pogo stick. We tried karate (he broke his wrist so had to quit, and then didn’t want to resume), he likes Paintball. Sometimes it takes awhile to find the right thing but nearly everyone will feel better when they find a physical activity they like. Exercise isn’t just sit ups and push ups. It’s anything you do that includes movement.
No matter where you live get out the phone book and search for indoor and outdoor activities in your town, or use the Internet and search for “indoor sports” along with your city’s name. I found listings for Vancouver Parks & Recreation, Vancouver Indoor Sports and a site on Sports Walking with a search for “indoor sports Vancouver Washington” (without the quotes).
Can Video Games Help with Weight Loss?
Video games can help with losing weight. Just ask Tanya Jessen who lost 95 pounds, Matt Keene who lost 150 pounds, or Tim Mitchell who lost 50 pounds over a few months time about DDR (Dance Dance Revolution), a video dancing game. Learning the steps is the challenge and since you’re moving while you play (dancing really), so you or your kids gain skill at the game while also gaining excellent physical shape and hand-eye coordination at the same time. There are DDR clubs all around the world and many web sites devoted to the play and practice including www.getupmove.com.
Another exciting new game is called Yourself!Fitness. It’s an XBox game with a PC version due early December 2004 and a PlayStation version in January 2005. Visit www.yourselfFitness.com. Yourself!Fitness includes a virtual trainer called Maya who takes you through your paces with hundreds of exercises from weight lifting to yoga.
Finding something your kids will enjoy that keeps them active is all it takes, and if they are reluctant, once their blood starts pumping they’ll get much more enthusiastic. Games that incorporate a skill that’s built up over time are excellent for increasing your child’s self esteem, and with you along side, looking clumsy too, helps them see we all have to start at the beginning. You may just find something you love too.
Don’t be afraid to try a few different activities before you find the right fit. The money you spend on equipment, games or lessons will be saved in less spent on junk food, soft drinks and medical bills down the road. Get up and get moving and your kids will naturally follow your lead.
Not everyone can afford to send their kids to a residential program, so design a program yourself, right in your own home. Switch from chips and cookies to fruits and vegetables for snacks, and above all get up and get moving!
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss
Waist To Hip Ratio
Your health is affected not only by how much body fat you have, but also by where most of the fat is located on your body. Waist to hip ratio (WHR) analyzes the relationship between your waist and hip measurements to help you understand your body-type and current health
status. Most people store their body fat in two distinct ways, often called “apple” and “pear” shapes.
These terms refer to where you carry excess body fat ? around your middle (apple) or around your hips and buttocks (pear). Carrying excess body fat around your middle increases health risks significantly more than carrying fat around your hips, thighs and other areas of your body.
To determine if you have a healthy WHR, first use a measuring tape to obtain the circumference of your waist, just above your belly button. Then measure the circumference of your hips at the widest part of your buttocks.
To determine your WHR, simply divide your waist circumference from your hip circumference, in either inches or centimeters. If you are male and have a WHR greater than 1.0 ? or a female with a WHR greater than 0.85 ? you are considered to have an “apple shape”, meaning that you have more body fat located in your abdominal area. If your WHR is less than 1.0 (male) or 0.85 (female), you either have a healthy body fat percentage or considered to have a “pear shape”, which means that you tend to have more body fat located in peripheral areas of your body,
like your hips and/or buttocks. Apple-shaped (rather than pear-shaped) body-types are at increased risk for the health problems associated with obesity, diabetes, heart disease, hypertension, and stroke.
If your WHR does indicate an apple-shape, don’t see this as a negative result. Instead treat it as a call-to-action to improve your daily habits. There is nothing you can do to change your body-type ? that’s something you inherited ? but you can take steps to improve your health and reduce your risk for the above-mentioned diseases. Even if you have a genetic predisposition to being apple-shaped, the way you live is what ultimately determines whether or not you gain excess fat. Genes
clearly play a role, but they certainly don’t determine what you’re going to have for dinner or how often you exercise.
As long as you don’t have too much excess body fat, being an apple versus a pear doesn’t put you at special risk ? it’s just something to keep in mind. After all, the more you understand your body-type, the easier it will be to create and implement a routine that’s right for you; you’re also more likely to feel good about the progress you’re making towards a healthy lifestyle. And even those with a pear-shape should try to keep their body fat within a healthy range, to help avoid the various problems associated with obesity.
My fat loss and fitness plan ?Every Body Loses? will give you the tools you need to begin a healthy weight loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you?re serious about losing fat and getting fit go to www.aim4nutrition.com and get started TODAY!
Good Luck and Be Well,
Aimee Deak
Personal Trainer & Nutrition Analyst
AIM 4 NUTRITION
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, “Every Body Loses”, an easy-to follow, step-by-step guide to fat loss.
You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com
status. Most people store their body fat in two distinct ways, often called “apple” and “pear” shapes.
These terms refer to where you carry excess body fat ? around your middle (apple) or around your hips and buttocks (pear). Carrying excess body fat around your middle increases health risks significantly more than carrying fat around your hips, thighs and other areas of your body.
To determine if you have a healthy WHR, first use a measuring tape to obtain the circumference of your waist, just above your belly button. Then measure the circumference of your hips at the widest part of your buttocks.
To determine your WHR, simply divide your waist circumference from your hip circumference, in either inches or centimeters. If you are male and have a WHR greater than 1.0 ? or a female with a WHR greater than 0.85 ? you are considered to have an “apple shape”, meaning that you have more body fat located in your abdominal area. If your WHR is less than 1.0 (male) or 0.85 (female), you either have a healthy body fat percentage or considered to have a “pear shape”, which means that you tend to have more body fat located in peripheral areas of your body,
like your hips and/or buttocks. Apple-shaped (rather than pear-shaped) body-types are at increased risk for the health problems associated with obesity, diabetes, heart disease, hypertension, and stroke.
If your WHR does indicate an apple-shape, don’t see this as a negative result. Instead treat it as a call-to-action to improve your daily habits. There is nothing you can do to change your body-type ? that’s something you inherited ? but you can take steps to improve your health and reduce your risk for the above-mentioned diseases. Even if you have a genetic predisposition to being apple-shaped, the way you live is what ultimately determines whether or not you gain excess fat. Genes
clearly play a role, but they certainly don’t determine what you’re going to have for dinner or how often you exercise.
As long as you don’t have too much excess body fat, being an apple versus a pear doesn’t put you at special risk ? it’s just something to keep in mind. After all, the more you understand your body-type, the easier it will be to create and implement a routine that’s right for you; you’re also more likely to feel good about the progress you’re making towards a healthy lifestyle. And even those with a pear-shape should try to keep their body fat within a healthy range, to help avoid the various problems associated with obesity.
My fat loss and fitness plan ?Every Body Loses? will give you the tools you need to begin a healthy weight loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you?re serious about losing fat and getting fit go to www.aim4nutrition.com and get started TODAY!
Good Luck and Be Well,
Aimee Deak
Personal Trainer & Nutrition Analyst
AIM 4 NUTRITION
Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, “Every Body Loses”, an easy-to follow, step-by-step guide to fat loss.
You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com
Help Me, I’m Addicted to Sugar
A client wrote, “Help me! I thought I was finally getting a handle on my weight issue but the sugar is killing me. I had an awful day. I won’t even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal.”
If you see a little of yourself in this message, you’re not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, “If I could get past this, there is no doubt that I will reach my goal,” or is it an easy excuse to stay stuck?
If I told you I could show you a way to stop craving sugar, would you want me to show you how?
Think about that for a moment. Close your eyes and really think it through. You’ve said if only you didn’t crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:
Would you eat differently, and if so how?
Would you act differently, and if so how?
What else would change, and what would stay the same?
What would you lose?
What would you gain?
Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can’t discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn’t come home from work until 8 and he wants you to join him for dinner. That’s an obstacle.
If you’ve got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.
If you don’t work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there’s bound to be a problem. Just saying you’re not going to do something any mroe rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you’re much more likely to actually achieve those goals once and for all.
The statement, “if this one thing were handled, then everything else would fall into place” is an “If Then” statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, “eating sugar is my problem,” sets you up to fail, especially if you really like eating sugary foods.
Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It’s not the occasional side trip that causes weight trouble, it’s the road we usually travel.
In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. “Well formed” means it meets all criteria of a well thought-out end result.
NLP: How to Create a Well Formed Outcome & Get What You Want
Here are the steps to creating a well formed outcome:
1) State what you want (not what you do not want). “I want to weigh 135 pounds.”
2) Determine whether you can achieve it (do you believe it is possible?).
3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).
4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.
5) Picture yourself “as if” you’ve obtained what you say you want and see if that picture fits. Do you like what you see?
6) Put together a plan of action for the achievement of your outcome.
While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you’ve forgotten you don’t even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you’d end up not going and then you’d think you’d failed, yet it was the plan that failed, not you. You didn’t think it through.
A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.
It’s better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you’ll also know you can make it happen and begin by taking that first step toward making it a reality.
“Achieving a Well Formed Outcome” is one of the sessions in the Ending Emotional Eating 8-Week Workshop. You can also find more information on this popular and well known NLP process by searching for “NLP Well Formed Outcome” in your favorite search engine.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
If you see a little of yourself in this message, you’re not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, “If I could get past this, there is no doubt that I will reach my goal,” or is it an easy excuse to stay stuck?
If I told you I could show you a way to stop craving sugar, would you want me to show you how?
Think about that for a moment. Close your eyes and really think it through. You’ve said if only you didn’t crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:
Would you eat differently, and if so how?
Would you act differently, and if so how?
What else would change, and what would stay the same?
What would you lose?
What would you gain?
Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can’t discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn’t come home from work until 8 and he wants you to join him for dinner. That’s an obstacle.
If you’ve got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.
If you don’t work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there’s bound to be a problem. Just saying you’re not going to do something any mroe rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you’re much more likely to actually achieve those goals once and for all.
The statement, “if this one thing were handled, then everything else would fall into place” is an “If Then” statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, “eating sugar is my problem,” sets you up to fail, especially if you really like eating sugary foods.
Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It’s not the occasional side trip that causes weight trouble, it’s the road we usually travel.
In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. “Well formed” means it meets all criteria of a well thought-out end result.
NLP: How to Create a Well Formed Outcome & Get What You Want
Here are the steps to creating a well formed outcome:
1) State what you want (not what you do not want). “I want to weigh 135 pounds.”
2) Determine whether you can achieve it (do you believe it is possible?).
3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).
4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.
5) Picture yourself “as if” you’ve obtained what you say you want and see if that picture fits. Do you like what you see?
6) Put together a plan of action for the achievement of your outcome.
While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you’ve forgotten you don’t even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you’d end up not going and then you’d think you’d failed, yet it was the plan that failed, not you. You didn’t think it through.
A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.
It’s better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you’ll also know you can make it happen and begin by taking that first step toward making it a reality.
“Achieving a Well Formed Outcome” is one of the sessions in the Ending Emotional Eating 8-Week Workshop. You can also find more information on this popular and well known NLP process by searching for “NLP Well Formed Outcome” in your favorite search engine.
~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.
The Second Half of My Life
Have you ever wondered where destiny would lead you? Have you ever pondered whether the road you are taking would lead to fulfillment and happiness? Unlike so many of my friends and family, I have always had the sure knowledge of what was expected of me.
It was under a shade tree surrounded by my teddy bears and dolls that it came to me- I would have six children, write books that would help families, have the opportunity to speak and teach all over the world, and I would live to be 97 years old. That is pretty heavy stuff for a six year old.
I shared this epiphany with my mother, and she never doubted the message. She continued to encourage and support me through every milestone until she died in my arms at age 93. Even while nurturing my family of six children and following my husband’s military career, I was gathering the skills to prepare me to “do my own thing.” When my children were grown and my parents were gone, I realized that the portion of my life devoted to care-giving and nurturing of my family was complete.
I had 40 years of productive time left on this earth to accomplish all I had set forth to do. However, after carrying so much physical weight on my body for years, I was facing inevitable diabetes and arthritis. My future looked like pain, wheel chairs and doctor’s offices. Unless I took action, medical complications would curtail me from fulfilling my destiny.
I approached this issue as I have the many books I have written. I investigated “one more diet” that I could live with for the rest of my life. I interviewed over 100 men and women across the country that had tried the same diets that didn’t work before finally finding a method that proved successful. My mind was made up. I chose gastric bypass surgery as a one-time solution. On July 30, 2002, I underwent a procedure called laparoscopic Roux-en-Y. This surgery creates a small stomach pouch which holds less than a cup of food. A section of the small intestine is attached to the pouch that absorbs less food than before. Most patients lose over half their excess weight in the first year and a half. Since my operation, I have lost 115 pounds. This is equivalent to the combined weight of my three granddaughters, Amanda, Lexi and Melissa!
For the first time in years, I feel normal and in control when making food choices. Now I am able to enjoy life to the fullest and have the energy and stamina required helping other families raise their standard of living through my books and workshops. Finally, my spirit and body are in sync and I am ready to go forward. I am able to concentrate on my spirit’s promptings during yoga because I am no longer concerned with whether my body will be able to balance, bend or straighten up. For me, this option was a success. It gave me the ability to concentrate again on my writing, and to feel confident when I facilitate workshops or speak to groups. Yes, I have met my goal of being an international speaker and writer!
To travel, teach, and fulfill my destiny I must be a woman of strength, and I must maintain that spirit and energy for the rest of my life. We each create our own reality by our thoughts, actions and belief systems. Hopefully that belief system will include guardian angels and a success team who will guide and assist us in our journey.
I have an obligation to that little girl under the shade tree who understood her life’s purpose half a life time ago. The message that was shared with me and I now share with my children, my grandchildren, and the families that I work with is to listen carefully to the still small voice within that tells us we are important and have something of value to share with the world. The time to share your unique gift may not be now, but it will be someday and so always be in the process of becoming, learning and growing. Be open to possibilities that life and the angels have in store for you, and you will find the right road to fulfillment of your destiny.
This article was written by Judy H. Wright, Missoula, Mt for a book called Women of Strength and Spirit. Soon to be available on her website: www.ArtichokePress.com To sign up for the free e-zine, purchase books, tapes and workshops on human relations in the journey of life, please go to the website or call
406-549-9813
Judy H. Wright is an author of over 20 books and many articles on human relations. Although she does much work on a national level concerning Hospice and end-of-life, she works as a parent educator in her daily life. She feels strongly that her destiny is to touch the lives of young parents, internationally, to teach them common sense methods of child rearing that will enhance the harmony and dignity of the whole family. For more information please go to http://www.ArtichokePress.com
It was under a shade tree surrounded by my teddy bears and dolls that it came to me- I would have six children, write books that would help families, have the opportunity to speak and teach all over the world, and I would live to be 97 years old. That is pretty heavy stuff for a six year old.
I shared this epiphany with my mother, and she never doubted the message. She continued to encourage and support me through every milestone until she died in my arms at age 93. Even while nurturing my family of six children and following my husband’s military career, I was gathering the skills to prepare me to “do my own thing.” When my children were grown and my parents were gone, I realized that the portion of my life devoted to care-giving and nurturing of my family was complete.
I had 40 years of productive time left on this earth to accomplish all I had set forth to do. However, after carrying so much physical weight on my body for years, I was facing inevitable diabetes and arthritis. My future looked like pain, wheel chairs and doctor’s offices. Unless I took action, medical complications would curtail me from fulfilling my destiny.
I approached this issue as I have the many books I have written. I investigated “one more diet” that I could live with for the rest of my life. I interviewed over 100 men and women across the country that had tried the same diets that didn’t work before finally finding a method that proved successful. My mind was made up. I chose gastric bypass surgery as a one-time solution. On July 30, 2002, I underwent a procedure called laparoscopic Roux-en-Y. This surgery creates a small stomach pouch which holds less than a cup of food. A section of the small intestine is attached to the pouch that absorbs less food than before. Most patients lose over half their excess weight in the first year and a half. Since my operation, I have lost 115 pounds. This is equivalent to the combined weight of my three granddaughters, Amanda, Lexi and Melissa!
For the first time in years, I feel normal and in control when making food choices. Now I am able to enjoy life to the fullest and have the energy and stamina required helping other families raise their standard of living through my books and workshops. Finally, my spirit and body are in sync and I am ready to go forward. I am able to concentrate on my spirit’s promptings during yoga because I am no longer concerned with whether my body will be able to balance, bend or straighten up. For me, this option was a success. It gave me the ability to concentrate again on my writing, and to feel confident when I facilitate workshops or speak to groups. Yes, I have met my goal of being an international speaker and writer!
To travel, teach, and fulfill my destiny I must be a woman of strength, and I must maintain that spirit and energy for the rest of my life. We each create our own reality by our thoughts, actions and belief systems. Hopefully that belief system will include guardian angels and a success team who will guide and assist us in our journey.
I have an obligation to that little girl under the shade tree who understood her life’s purpose half a life time ago. The message that was shared with me and I now share with my children, my grandchildren, and the families that I work with is to listen carefully to the still small voice within that tells us we are important and have something of value to share with the world. The time to share your unique gift may not be now, but it will be someday and so always be in the process of becoming, learning and growing. Be open to possibilities that life and the angels have in store for you, and you will find the right road to fulfillment of your destiny.
This article was written by Judy H. Wright, Missoula, Mt for a book called Women of Strength and Spirit. Soon to be available on her website: www.ArtichokePress.com To sign up for the free e-zine, purchase books, tapes and workshops on human relations in the journey of life, please go to the website or call
406-549-9813
Judy H. Wright is an author of over 20 books and many articles on human relations. Although she does much work on a national level concerning Hospice and end-of-life, she works as a parent educator in her daily life. She feels strongly that her destiny is to touch the lives of young parents, internationally, to teach them common sense methods of child rearing that will enhance the harmony and dignity of the whole family. For more information please go to http://www.ArtichokePress.com
Five Tips for Easy Weight Loss!
Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!
TIP #1: Burn it in the AM.
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!
TIP #2 Forget Your Late Night Snack.
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!
TIP #3 Kiss that Frappuccino Goodbye.
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.
TIP #4 Fuel Your Fire.
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body?s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ?fire? to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.
TIP #5 Curb Your Carbs
I?m sure sometime in the past year you have found yourself subjected to the testimony of a converted ?low-carb? enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn?t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!
Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechTrainer.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechTrainer.com will build a custom designed program just for you.
Visit: http://www.hitechtrainer.com/ and begin meeting your fitness goals today!
TIP #1: Burn it in the AM.
What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemingly small activity, when done consistently, will produce surprising weight loss results!
TIP #2 Forget Your Late Night Snack.
I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!
TIP #3 Kiss that Frappuccino Goodbye.
What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashioned cup of coffee.
TIP #4 Fuel Your Fire.
Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body?s metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your ?fire? to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.
TIP #5 Curb Your Carbs
I?m sure sometime in the past year you have found yourself subjected to the testimony of a converted ?low-carb? enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn?t recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!
It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!
Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechTrainer.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechTrainer.com will build a custom designed program just for you.
Visit: http://www.hitechtrainer.com/ and begin meeting your fitness goals today!
Close Kept Secrets to Weight Loss
Discover secrets to overcome food addictions by releasing negative thoughts and reframing with powerful affirmations, and manifest all that is yours by Divine right.
My name is Tami Close and my intention is to empower women to realize they are responsible for their own health and well-being.
Why am I doing this? Years ago I became very ill and wrote down the foregoing statement while reading a book by Mark Victor Hanson entitled Dare to Win. I knew that I went through the illness for reason and now am manifesting my purpose. Through this illness I was led on a journey to discover Me!?the Me! who was hidden beneath all the childhood trauma of not feeling loved. With the help of an energy practitioner, I finally released the childhood stuff and it was life-changing.
You, too, can release your childhood issues and have a miraculous discovery of self. Many women suffer needlessly with unwanted pounds and I was told I am to work with women to help them love themselves unconditionally. As an integrative body therapist using Rapid Eye Therapy and Emotional Freedom techniques, I help women release their stuff so they make new, healthy choices in their weight loss goals. These healing modalities are quick and easy to use and get results. Once you?re able to see yourself as pure love, the results will be astounding! You?ll attract those things that keep you focused on a positive lifestyle and the pounds will begin to shed. Watch the miracles that show up for you as a result! No more thong envy here!
Many women showed up for me to help me and I, in turn, will show up for you to hold your hand and guide you through your transformation. It?s no accident you?re reading this. Know that my intentions are to help you take control of your health.
Look what has manifested in my life as a result of peeling back my own layers. I became a co-author in a book with Mark Victor Hansen, Deepak Chopra and Wayne Dyer and several others. The book, Wake Up?.Life the Life You Love Finding Personal Freedom, was just published in March and can be purchased at Barnes and Noble. On April 1, 2005 (No April Fools joke) I met Mark Victor Hansen and he signed my Dare to Win book. I would not have manifested these amazing things if I didn?t release my pain which was keeping me stuck. I am on purpose!! I am living my dream of helping women and loving every minute of it.
Check out www.tamiclose.com.
Tami Close is certified in Rapid Eye Therapy (RET) and has her own successful practice. She is a Reiki Master and also has completed the Basic and Advanced courses in Emotional Freedom Techniques (EFT). She received a grant from the Sumasil Foundation for her work with RET and EFT. She has a B.S. in Training CUM LAUDE from Southern Illinois University. She has done extensive training and coaching in health, sales and management areas. She was asked to speak at a national convention on the FISH! Philosophy, choosing your attitude and having fun in the work place. She is a co-author in a book with Mark Victor Hansen, Deepak Chopra and Wayne Dyer and many others. The book, Wake Up…Live the Life You Love Finding Personal Freedom, just hit the #1 bestseller list in several categories.
My name is Tami Close and my intention is to empower women to realize they are responsible for their own health and well-being.
Why am I doing this? Years ago I became very ill and wrote down the foregoing statement while reading a book by Mark Victor Hanson entitled Dare to Win. I knew that I went through the illness for reason and now am manifesting my purpose. Through this illness I was led on a journey to discover Me!?the Me! who was hidden beneath all the childhood trauma of not feeling loved. With the help of an energy practitioner, I finally released the childhood stuff and it was life-changing.
You, too, can release your childhood issues and have a miraculous discovery of self. Many women suffer needlessly with unwanted pounds and I was told I am to work with women to help them love themselves unconditionally. As an integrative body therapist using Rapid Eye Therapy and Emotional Freedom techniques, I help women release their stuff so they make new, healthy choices in their weight loss goals. These healing modalities are quick and easy to use and get results. Once you?re able to see yourself as pure love, the results will be astounding! You?ll attract those things that keep you focused on a positive lifestyle and the pounds will begin to shed. Watch the miracles that show up for you as a result! No more thong envy here!
Many women showed up for me to help me and I, in turn, will show up for you to hold your hand and guide you through your transformation. It?s no accident you?re reading this. Know that my intentions are to help you take control of your health.
Look what has manifested in my life as a result of peeling back my own layers. I became a co-author in a book with Mark Victor Hansen, Deepak Chopra and Wayne Dyer and several others. The book, Wake Up?.Life the Life You Love Finding Personal Freedom, was just published in March and can be purchased at Barnes and Noble. On April 1, 2005 (No April Fools joke) I met Mark Victor Hansen and he signed my Dare to Win book. I would not have manifested these amazing things if I didn?t release my pain which was keeping me stuck. I am on purpose!! I am living my dream of helping women and loving every minute of it.
Check out www.tamiclose.com.
Tami Close is certified in Rapid Eye Therapy (RET) and has her own successful practice. She is a Reiki Master and also has completed the Basic and Advanced courses in Emotional Freedom Techniques (EFT). She received a grant from the Sumasil Foundation for her work with RET and EFT. She has a B.S. in Training CUM LAUDE from Southern Illinois University. She has done extensive training and coaching in health, sales and management areas. She was asked to speak at a national convention on the FISH! Philosophy, choosing your attitude and having fun in the work place. She is a co-author in a book with Mark Victor Hansen, Deepak Chopra and Wayne Dyer and many others. The book, Wake Up…Live the Life You Love Finding Personal Freedom, just hit the #1 bestseller list in several categories.
Pick Up Your Pen and Lose Weight!
Although every dieter knows that keeping food records is a key to permanent weight loss, few understand the importance of also keeping an ?emotional journal.??? In fact, one dieter lost 100 pounds, thanks in part to the insights gained through daily journaling.
Dieting for weight loss can be as simple as keeping that food diary, or (the more challenging) dipping into the dark waters of the psyche.? For example, which? emotions motivate, sabotage, side-track, or inspire?? Which people are supportive, which ones undermine your focus with snide remarks or constant invitations to ice cream? All will be revealed inside your private journal.
Of all the journal exercises for gaining insight, a favorite is the ?Letter to My Body.?? In this exercise, the dieter actually pens a letter to self, being as honest as possible.? A sample might be ?Dear Fat Body, I hate you, I hate you, I hate you.? I hate your rolls of fat on me, I hate that my knees hurt, I hate that you?d rather have a Danish than let me feel good about myself.? I hate that you?ve been good all day and I know that tonight you?ll be a pig.?
What does that type of letter accomplish?? For many?instead of adding to an already huge portion of self-loathing?it provides a powerful way of recognizing and reversing trigger situations.? In this example, when nighttime does come and the journaler heads for the pint of Ben and Jerry?s, there?s a good chance the letter will be remembered.? And, an even better chance that instead of eating a pint, some or none will be chosen.
Journaling to lose weight also involves writing about how your food choices will make you feel tomorrow when you get on the scale, or when you sit down to journal again.? And, as you write these letters to self, you?ll quickly begin to connect the dots, and track the ways in which everyday life impacts your food choices.
Keeping a journal will also help with weight loss because it?s almost impossible to get to know yourself on a deep, intimate level and then continue with self-destructive behavior.? Fortunately, we?re just not made that way.?
So tonight, instead of settling in with a pizza and beer, take some time to write a letter to yourself and analyze what your hunger is really about.? I guarantee you, it isn?t food.
Patti Testerman is content manager at http://JournalGenie.com, the only online site that analyzes your writing and then gives you instant feedback. Want to discover self-defeating patterns, or find better ways to communicate in a relationship?? Check out our site.
Dieting for weight loss can be as simple as keeping that food diary, or (the more challenging) dipping into the dark waters of the psyche.? For example, which? emotions motivate, sabotage, side-track, or inspire?? Which people are supportive, which ones undermine your focus with snide remarks or constant invitations to ice cream? All will be revealed inside your private journal.
Of all the journal exercises for gaining insight, a favorite is the ?Letter to My Body.?? In this exercise, the dieter actually pens a letter to self, being as honest as possible.? A sample might be ?Dear Fat Body, I hate you, I hate you, I hate you.? I hate your rolls of fat on me, I hate that my knees hurt, I hate that you?d rather have a Danish than let me feel good about myself.? I hate that you?ve been good all day and I know that tonight you?ll be a pig.?
What does that type of letter accomplish?? For many?instead of adding to an already huge portion of self-loathing?it provides a powerful way of recognizing and reversing trigger situations.? In this example, when nighttime does come and the journaler heads for the pint of Ben and Jerry?s, there?s a good chance the letter will be remembered.? And, an even better chance that instead of eating a pint, some or none will be chosen.
Journaling to lose weight also involves writing about how your food choices will make you feel tomorrow when you get on the scale, or when you sit down to journal again.? And, as you write these letters to self, you?ll quickly begin to connect the dots, and track the ways in which everyday life impacts your food choices.
Keeping a journal will also help with weight loss because it?s almost impossible to get to know yourself on a deep, intimate level and then continue with self-destructive behavior.? Fortunately, we?re just not made that way.?
So tonight, instead of settling in with a pizza and beer, take some time to write a letter to yourself and analyze what your hunger is really about.? I guarantee you, it isn?t food.
Patti Testerman is content manager at http://JournalGenie.com, the only online site that analyzes your writing and then gives you instant feedback. Want to discover self-defeating patterns, or find better ways to communicate in a relationship?? Check out our site.
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