NEW YEAR-NEW YOU

New Years is the time that most people begin to set their resolutions. If you find yourself repeating the same "resolution", the fault may be in the way you are setting the goal. Goals should be stated in the positive. Don't say, "I want to stop eating sweets" or "I no longer want to be fat." The mind will have to process the negative in order to understand the goal. It is like that old joke: tell someone “don’t think of a pink elephant.” Now you know that all the listener has to do is create an image of a pink elephant. If you say to yourself: "I no longer want to be fat," your mind will first form the idea of being fat, before it can reverse the image. In essence you are saying “I want to be …” and now the mind creates an image of you, fat. Your mind will deliver what it thinks you want. Did you know that neurotransmitters bathe every cell in the body? Every thought affects every cell in your body. The adult brain contains approximately 100 billion neurons, interconnected in a vast, dynamic network. There are trillions of possible neurological connections in the body. So each time you generate the thought about being fat, you affect your brain physiology; your mind will try to turn this image into reality. It typically gives it to you in the form of an action. Your mind will take you in the direction you picture, whether it's positive or negative, so frame your goal with a positive picture. Take action by asking yourself what you want, and then focus on that instead.
Imagine your goal is a set of bowling pins. The gutters are there, and if you focus on them, you will wind up watching a series of gutter balls. Good bowlers focus all of their attention on the pins they want to hit. In much in the same way, successful people focus all their attention on the goals they want to achieve.

PAY YOUR BILL

My friend received his Mastercard bill when I was visiting. He quickly shoved it in his pocket. When I asked why he had done so, he replied "I don't want to see it." To which I responded "Sooner or later you will have to look at it---so you can pay it." But he decided he was going to shove it away and pretend it didn't exist. Now you and I know that the longer he put off addressing his bills the worse the situation could become.

A lot of people do the same thing with their weight. The hide underneath baggy clothes or sweats and avoid mirrors. Just like a bill it doesn't magically go away. Not only does it not go away but it can (and usually does) get worse. When you decide to take a good look and become responsible--you can change the situation.

Like paying a bill, you can take steps to rectify the situation. And depending on the amount of the bill, you can determine the payments you will make. It doesn't matter if you make small or large payments. Just that you are working your way to being free of debt. It doesn't matter what you do --- just that you are working your way to being healthier and healthier every day.

NAUGHTY OR NICE

I am always amused when clients define themselves, food or an entire day by the terms "good" or "bad". This judgement is usually determined by their actions, or an event that has occurred. I typically remark that both adjectives seem a bit extreme. People, food and a twenty four hour period are neither good nor bad. They just are.

We are the ones judging it. There is certainly value in observing something. If I determine that a certain behavior or food item may be harmful to me, I may consider eliminating it.

Rather than waste time replaying and criticizing, it may be more helpful to decide what to do about it.

75 TRILLION CELLS

I remember my science teacher once told the story about a single cell making its way out of the water and joining another cell. The two cells together were able to survive easier. And cells began merging to live and survive.

There are 50 to 75 trillion cells in the human body. Whenever I eat and exercise, I am visualizing my cells. I think about what nutrients I am sending them and what they require. In doing this I also stay away from things that are extremely deadly to my cells (sugar, too much alcohol, man made products). Visualization helps me to be more consciously aware of the effect these things are having on my body. I am also visualizing the positive effects of exercising. The cells getting oxygen and thriving.

Think of yourself as the guardian of these precious living organisms. Considering how you have been treating them so far. remember they are counting on you to care for them.

PRACTICE MAKE EXCELLENCE

Although sometimes we are quite fearful of change or something new, you are well aware there is no chance for improvement unless there is change. If you have had difficulty in some area, you must change the old patterns. So today, I am suggesting that you do something entirely different from what you usually do. Something that may be quite new to you. Although it is likely that you have done it sometime in the past. Today I am proposing that you let yourself see yourself in perspective.

Now picture yourself intellectually outside your own body with a clear view of your whole life in perspective. You have in your possession all of the wisdom, all the learning and all the understanding that you have ever gained. In this position, you're now able to influence your own destiny by re-programming and upgrading your attitude and defenses. You let yourself change wherever you see the need for growth and maturity so all your reactions may come up to your expectations as you relinquish your hang-ups.

See yourself reinforcing the normal eating patterns, to eat only when you are hungry, to see that your appetite is easily satisfied. Picture yourself enjoying food immensely but only in quantities you need to fulfill normal physiological requirements. See yourself overcoming the temptation to eat any extra food.

Practice passing up unneeded food and drink in your mind. And be delighted when you do it.

CHANGE YOUR MIND

Your weight gain, in most cases, is the result of poor decisions you've made about what to eat and how much to exercise. No one held your mouths open and poured food down your throat. You need to recognize that it was your decision. But you can change your mind.

Just as the decision to gain the weight was a personal (although unrecognized) one, so is the decision to lose it. And make no mistake: it is a decision - an active, conscious commitment that, given time, will become a subconscious habit. Like any habit, proper eating habits and a healthy exercise regimen take time to develop. During this time, be especially kind to yourself. Give yourself the same patience you would give a toddler, just learning to walk.

Once you realize that you are in control of your destiny, once you accept the responsibility for your own weight, you will find yourself more prone to making smart food decisions - and less likely to skip exercise. After all, someone, whom you don't want to disappoint, is depending on you - you.

GUILT HAPPENS

Life is guaranteed to eventually provide any normal person with something to feel guilty about. So guilt happens. For whatever reasons, every healthy adult has some guilt feelings about things that he or she probably should not feel guilty about. And, as you might guess, some people manage to make a subconscious connection between their guilt and the shape of their bodies. When this happens they make themselves overweight to punish them for their guilt.

That may sound crazy but I am speaking about the subconscious mind. It is the subconscious mind that is in the driver's seat and that part of the mind doesn't do "logic' well. I am always amazed by the fact that there were so many masochists. Perhaps people could learn from their mistakes and stop torturing themselves. Making a mistake and NOT doing it again is wise. Punishing oneself again and again makes no sense.

PLANK YOU

There is an on going friendly (very supportive) competition between myself and a good friend (a personal trainer) at one of my gyms. I discovered that he could hold the plank position for 3 1/2 minutes. So naturally I set a goal to do 4 minutes. After achieving this we have both decided to go for five minutes. And setting a pace for ten minutes. Now here is where the story turns--I then discovered that my kickboxing instructor could hold his plank for over ten minutes. Of course I immediately reported this information to my friend while a mutual acquaintance was standing there.

Now my friend (the trainer) was very impressed while the acquaintance quickly interjected that my kickboxing instructor was lying. When I gave him a look of surprise- he than concluded that it was because my instructor was smaller in size. To which both my friend and I replied was totally irrelevant.

What I found most interesting was at no point did my friend (the trainer) nor I find ourselves jealous, threaten or in need to make an excuse for the kickboxing instructor to be better than us. In fact we both saw it as an opportunity to challenge ourselves. While the acquaintance responded in a way that is unfortunately shared by a good deal of the population. Rather than be inspired and decide to set a new goal for oneself, most people will look at a healthy slim person and come up with fifty different reasons why they are not able to do things. No one is saying you have to hold the plank position for 5 minutes. This isn't a story about trying to "out do" someone. Nor is it about comparisons and competition. It really is about setting small goals for ourselves. And as we achieve these goals finding people that inspire us to continue to be even better. Instead of feeling envious - find ways and recognize people who inspire you to be and try your best.

LIQUIDS COUNT TOO

There are times when someone will offer me something to eat and I will reply "No, thank you. I'm full.' And more often than not, the person will then insist I have something to drink. I find it very interesting that people do not consider the liquids they are consuming as food. "It goes in the same tank" is typically my reply. When the tank is full it's full.

More interesting that people do not view an ice latte with whipped cream as a desert. Yet calorie for calorie and fat to fat---a smoothie, mocha, Long Island Ice Tea, beer etc can be very harmful.

When it comes to fuel-think about the quality and never top it off.

TRICK OR TREAT

First time clients always try to earn my sympathy with tales of how the refuse to "deprave" themselves. They are referring to no longer eating sweets,chips etc. I always ask them to consider what they really have been depraving themselves of? The active lifestyle and comfort in wearing certain clothes. Isn't not being able to wear what you want to wear or do what you want to do the real deprivation?
And yes, I've heard the same cry "You have to live." Which makes me wonder why anyone would assume that my passing on a slice of pizza has made my life less than. And if eating a piece of cake is what you may consider the greatest thing in your life, perhaps you need to exam your life. I think improving the quality of my life is the best way to treat myself.

DIABETICS

You may know, or have heard that diabetics must stay away from sugars. There are thousands of diabetics in this country that have found the ability to stay away from sugar, simply because they need it.
You have an advantage over the diabetic. It is true that you should also stay away from sugars in order to be healthy and maintain a comfortable body. The advantage is that you not only need to free yourself from sugars but this is something you are deciding to do because you want to. You want to be healthy. You are doing this because you chose to improve your well being. And you get that it will benefit you in many ways. If one person can do it---so can you.

YOU WON'T EAT WHAT YOU DON'T HAVE

Clients ask me all the time how to stop snacking at home. I think the first step is very simple. Just don't have it in the house. If you are in your cozy armchair watching television and you know there is a bag of chips in the pantry--you might be tempted. However, if you go to the cupboards and they are empty...it is highly unlikely that you will make the effort to put your clothes on, grab the keys and go to the store.
One of the best ways to overcome temptation is to not put yourself in the position to begin with.

SUGAR IS LIKE A BAD RELATIONSHIP

Someone once said cake is like a bad relationship. It woos you with sweet nothings and leaves you unsatisfied and guilt ridden. I think this is an excellent anology. I would go one step further and say Sugar is like an abusive relationship. There might be a moment when things are great but it is very detrimental to the person. The pleasure is momentary and afterward the person is left feeling empty, and not very good about themselves. Think about what you would tell your best friend if you knew they were involved in a relationship that was harmful and ultimately could cause them physical harm. What if they told you " I can't help it. I'm in love."
Now think about your relationship with food. Are you that abused person? How long will you allow yourself to stay in the situation?

THE WORD IS JUNK

Think of the word junk. Think of all the things you associate with the word junk. Picture a junk yard full of old rusty cars, old parts that are no longer useful, trash, and objects that are of no value.

There is a reason certain types of food are referred to as "junk food." They have no significant value. You wouldn't go to the dumpster and bring back a bag of trash to dump on your living room floor. When you consume junk food that is what you are doing to your internal enviroment. When you decide to eat healthy you are making a decision to remain clean. Remember the old saying "you are what you eat?" Think about what it means to go to the junk yard. How much do you respect yourself? Your body? Are you telling yourself you are trash? When do you think you will value yourself?

TOXIC PEOPLE

When my client (at 62 year old man) began a great work out program and became obsessed with getting healthy. His neighbors told him he was being "controlled"--that he needed to seek therapy to go over his recent focus on health. Their fear was that he was brainwashed into a work-out program .
As a hypnotherapist and human being, I understand that we hang on to our present situations (even painful ones) but I am amazed at how hard we try to get others to hang on with us. Over 60% of the population is overweight, so it shouldn't be a surprise that when you go against the norm-you will encounter resistance from your co-workers and friends.
Remember that as you get healthier and slimmer, you may be a constant reminder of the choices your "out of shape" friends are not making. My advice: do NOT do what overweight people are doing. Choose what the healthy people are doing. Keep your focus on being healthy. The rest will follow.

DAY OFF MIND ON

If you are worried about that Labor day barbeque because you are uncertain if you can make a healthy choice ask yourself if you are using this event to predict failure. Be honest with yourself in an effort to recognize the situations and circumstances where you need to retrain yourself. You should take 100% responsibility for your choices.

This isn’t about expecting yourself to be perfect either. Do not look at any event as a roadblock or a stumbling point. Instead as an opportunity to shift your mindset and relearn new habits. After all, habit patterns are things you learned. And if you learned them you can unlearn them.

You can help retrain yourself by repeating certain new habits such as eating slowly. Not only chewing your food slowly but also placing your utensil down between each bite and do not pick it up until you have completely chewed and swallowed each piece. Make a commitment to eat only at the table and do not pick at the food while it's cooking. You can serve yourself on a smaller plate and leave at least a bite of each item on the plate. This will help you train yourself to stop eating when you are full.

Think your choices through. Behavior modification works only if you are consistently repeating new behaviors.

THE BEST TIME TO EXERCISE

People ask me all the time “What is the best form of exercise.” And the other question is “when is the best time to do it.”

Now here’s the big secret. Believe it or not there is a “best” exercise and the “best” time to do it. So get ready!

The best exercise is --- the one you’ll do.

The best time to exercise --- when you’ll do it.

If you are starting a work out program just schedule a time that is convenient for you.

THE BEST FREE ANTI-AGING MEDICINE

Studies indicate that people who exercise can REVERSE the aging of their internal organs by seven years. Other studies indicate men well into their sixties and seventies can increase their muscle strength by 100 percent after just twelve weeks of training.

While your body is getting stronger it also gets leaner. Remember as a result your bodies ability to process glucose increases. And you train your body to constantly burn fat. Not to mention that regular exercise lessens the chances of osteoporosis. Once you get osteoporosis --- you cannot reverse it. But you can slow it down and prevent it with exercise.


Be good to yourself everyday. Develop the habit of exercise everyday. Allow yourself the time. Either you will do the work. Or the work will do you in. Your body is truly a gift and source of wonder. Cherish the gift and take care of yourself so you can experience the possibilities of what your human body can do.

BUSY WORK IS NOT EXERCISE

Don’t confuse your life stuff with exercise. I hear from a lot of women who are moms at home “I exercise all day long. I chase the kids, mow the lawn, do the dishes, the laundry. Why I never stop exercising. “ When I tell them that’s not considered exercising they get confused.

Let me say that if you are capable of lifting fifty pounds --and all day long you lift twenty pounds of laundry, fifteen bags of groceries---at no time are you putting a sustained demand on that muscle. If this weren’t true. Then why do most construction workers waddle?

So you may be tired chasing the dog, mowing the lawn, etc--- but to your muscle it’s just busy work. It must be HIGH INTENSITY for at least twenty minutes or continuous strain on the muscle. You should be moving a major muscle and breaking into a sweat.

You must MAKE time to exercise. And I know—everybody is busy. It’s very fashionable to be busy too. Everyone is busy but you have time to watch TV. If you have time to watch one television show. You have time to exercise.

It’s basic inertia. You put a potato on a coach, it will NOT move. Exercising is crucial to enhancing your life. When you regularly exercise it increases your cell’s ability to absorb glucose.

BURN IT!

Remember when it comes to health and fitness---genes are not a fate. They are just a factor. Genetics tells us how tall we will be, what color our skin will be. But no one has waltzed into my office and asked me to assist them to become “Chinese” “Black” or “taller”. That’s fate. Health and your physical condition---can be altered.

Basically you eat. Proteins are made into amino acids and carbs into sugar. They both go to the liver. Too many carbs the liver doesn’t know what to do with it so it sends it to a thigh or your belly. If you have muscles it goes to the muscles. If you are not using the muscle the muscles say, “(Yawn) I don’t need it. “ And it goes to fat.

The fuel circles around looking for something to connect with. It says “Hey, are there any muscles out there?!”And your body says “No, I just sitting in a chair.” So it keeps going around. Goes to the belly. Nope. Still no muscles.Maybe it goes to the thighs. Maybe it hangs out there for a while. For some people a long long while.

Every time you move the muscles they call the fat cells ---Hopefully they still have the phone number. The muscles say to the fat cell “Hey, you’re not going to believe this but he’s running! Send the fat. We need the fuel here.”

The only way to get rid of fat is to burn it!

INCREASE YOUR METABOLISM

There is no diet that will cure an overweight problem. Yes, you may initially lose weight. But I’ve heard story after story about people who have lost ten pounds on this diet and twenty pounds on another diet. But a diet will not change the problem.

Diet pills do not work for the same reason. I will repeat Diet pills do not work.

Now we are all somewhat familiar with the old standard answer of it’s simply “calories in/calories out” In other words it’s like a scale. If you add stuff on this side—you must add from the other side. Adding more stuff on the left side is like increasing your calories (eating more) When you do this you tip the scale to this side. Adding more exercise to the other side is like balancing the scale.

But humans are passive scales. We are each unique and have a metabolism. Metabolism is the rate at which your body breaks down the nutrients in food to produce energy. You are born with a certain baseline metabolism HOWEVER you can raise your metabolic rate by exercising and building lean muscles.

IT'S NOT THE GAS TANK -IT'S THE GAS STATION ATTENDANT

The reason someone is fat is because their bodies are not burning fat well. You are not using the fat. Think about it. You have a car. You fill it with gas. If you leave it there and come back two weeks later. You check the gas tank—it’s still full. You say “why is it still full?” And the next week it’s still full. Well, that’s because you didn’t go anywhere.

If you empty the gas tank---you would have no gasoline. But now you can’t go anywhere. That’s what people who diet do. They empty the gas tank—instead of saying “why don’t I run the motor.” People who are fit and healthy are running the motor.

If you have no gas in the gas tank the car is not going to move! How are you supposed to function when you are too tired from not eating? How are your internal organs supposed to function without any fuel? When you have no food the fat cells are STILL GROWING. Remember they are cells. The minute you eat your fat cells will absorb the fat like crazy. Not eating is good for one of two things. Not eating is a good way to get fatter or die.

Nature did not make you fat. It gave you a gas tank. You’re suppose to put fuel in the gas tank. And then you move. And the tank sends fuel to the muscle. There is nothing wrong with the gas tank. It’s the gas station attendant who keeps overfilling it. Don’t blame the gas tank.

CRASH IS TRASH

Want to be unhealthy fast? Try a crash diet. Cutting down on calories too fast and too low can actually increase your chances of hurting yourself. There is nothing "wrong" with a calorie restricted diet however not all calories are create equal. Be certain you are getting the nutrients your cells need.
Eating very little and getting very few nutrients can actually increase your metabolism and decrease the strength of your bones. When you are on a weight loss plan be certain to incorporate weight training as it will increase your metabolism and strengthen your bones. Remember that no matter what method you use to lose weight, if you do not alter your attitude,beliefs and habits--it will only be temporary. 5% of people who lose weight by any given method will keep it off for the rest of their lives. The rest will continue the cycle. For real change both your physical and mental self should exercise and eat healthy.

BE PREPARED

One of the best and well-known quotes is the boy scout "be prepared." I think this is one of the best advice you can give especially when it comes to being healthy. Part of being responsible for the health of you body is thinking ahead.

If you know you are going to a party where there may be snacks than simply eat healthy before, don't arrive hungry. If you are working late or find yourself working through lunch often, pack a healthy brown bag lunch. It may not be the most exciting meal but it will keep you from inhaling an unhealthy take out. If you have a no time to prepare breakfast in the morning, do it the night before. These suggestions may seem logical but I am amused at how many people do not make the effort. Taking five to ten minutes to think and prepare ahead, will keep you healthy and slim for years. Isn't your health worth ten minutes?

THINK BEFORE YOU SPEAK

As human beings we are effected by the vibrations of sounds. Our words are based on the combination of sounds that represent a thought. In other words, what you say is a reflection or mirror of your thoughts. You express your thoughts in words.

You have heard the old cliché, "be careful what you wish for, you just may get it." It may seem at times that words almost take on a life of their own. This is because they are in a sense. When you read words you create an internal representation of it. Much in the same way if you chose to say things like “I just look at a piece of cake and gain five pounds”, you are creating an internal response to the words themselves. You chose that statement and soon it becomes ingrained into your unconscious mind. The unconscious mind then begins to respond to it.

HOLIDAY BBQ?

With the holiday weekend on the horizon, food becomes an even more significant
issue for those whose objectives are weight loss. It is almost certain that you will
not "stick to your diet." It is usually expected since you have not reprogrammed
or reconditioned your usual behavior. The key is to not allow this step back to
prevent you from continuing with your program.

Now I'm not saying that an upcoming event (a 4th of July BBQ?) is an excuse
to predict failure. You should take 100% responsibility for your choices. Create an
easy to follow plan to overcome each situation. Do not look at a summer get together
as a roadblock or a stumbling point. Instead as an opportunity to shift your mindset
and relearn new habits. After all, habit patterns are things you learned. And if you
learned them you can unlearn them.

FEED YOUR THOUGHTS

A client told me he began thinking to himself that he was losing weight. He felt more energetic and was more aware of his eating choices. After a couple of weeks he was amused to find that several of his friends asked him if he had lost weight.

When he got on the scale, he discovered he was the same weight. No more. No less. And so he went back to his old way of thinking and returned to his old eating habits. Now you and I know that if he had continued, he probably would have lost weight. You don’t have to be a doctor to realize that if you eat better and move more, you will eventually lose weight. But what this also illustrates is his ability to effect his own perception and the perception of others by what he was saying to himself.

BE INTENSE

About three weeks ago I injured my knee. I attempted to continue my work out but I quickly learned that the human body will only allow you to go so far until it sends you a clear message to continue would be damaging.

Because of this I went to all my classes but could not participate in the running, and intensity of many of my exercises. As a result I had put on a couple of pounds because I had not altered my eating. I am very in tune with my body so I could feel a significant difference in the way it felt mainly because I had turned down the intensity of my training.

From this incident I learned a few things. First, it was good subconsciously to keep going to the gym. It continued my habitual ritual. Second, when you are really hurting best to not push it as you will heal faster by caring for the injury. And last,it isn't just doing an exercise that counts but what you put behind it. Like anything in life, the amount of effort you put into something is a clear indication of the amount of results you will achieve. Just "going through the motions" will not warrant the same results as lets say someone who really gives it their all. Either way, the same amount of time passes--so you might as well get the most out of your minutes.

LIKE TO DATE BUT DISLIKE THE WEIGHT

Eating out has become the number one past time. Whether it is with business partners, friends or date, it seems to be the easiest event to pick.
For those of us who enjoy dating, Sunday brunches with friends or have to make lunch meetings, there are some simple solutions. Practice pausing during the meal. Most of us are geuinely focused on the comversation and this may actually cause us to eat more. Begin to rehearse putting your fork down everytime you speak or listen. This will cause natural breaks. Also pause for a few moments between bites. This will give you a moment to process your food and consider whether you are still hungry.
Creating the habit of pausing will automatically slow you down and you will be less likely to consume more than you need.

STARVE YOUR THOUGHTS

Take it off. Put it on. You know what it's like to be a human yo-yo. One attempt fails. You try another. Your best friend is the bathroom scale. At what point to you recognize that what you have been doing is not the solution to your problem?

In order to change permanently you have to put yourself on a mental diet. Starve yourself of those old beliefs and thoughts. Fad diets afford only temporary change. Stats show that only 5% of people who have lost weight on a diet will remain slim. The rest return to their previous overweight condition. Why? Because the still indulge in old unhealthy thought patterns.

The most fundamental way to make permanent long-term change involves changing beliefs. When the inner mind of an individual changes, the rest of the body follows.

HAPPY MEMORIAL DAY

For those of you who feel and or have ever described yourself as a soldier battling a weight problem—let me remind you that how you view something does and will affect the outcome. In other words if you are anticipating and experiencing things as a difficult war zone, it will not be something you want to face on a regular basis. It might actually prompt you to quit.

Suppose that you were to examine at the same situation and view it differently. Let’s say, you were to describe it a “challenge” or “character builder”. Something that is not so ominous and denotes a sense of personal achievement upon completion. You would be more likely to be drawn to it. Think about how you feel about your body, your health program, and your exercise routine. Now take a moment, be creative and begin to perceive it differently. And just notice how begins to change things.

PLACE YOUR BET

People say there is no guarantee. That is not entirely true. When you change your thinking, everything else changes, including the way you look and feel. And that is something you do have control over.

Yet more people will invest more energy on a horse race or the stock market. I am not saying don't take chances. I understand that the end results could be substantial returns. However, with weight-loss and fitness you are investing in yourself. And you can envision the end results.

While you may not be quite sure how the stock market will behave or if the horse will make it, you know that when begin investing in your health and fitness,there is a guaranteed payoff. And it is tremendous.

It seems to make more sense to invest the most time and energy in the things you can control. And certainly if you don't believe in yourself---than who?

DO IT UNTIL

Changing your weight, your health and fitness is not a rush-rush thing. It’s not a race to see how fast you can get it done. Gradual, continual improvement is your goal. Remember it’s like chipping away at a stone. You keep chipping and chipping and chipping, and then one day it cracks. But it wasn’t from that one hit. It was all of the patient taps before when the builder/sculptor thinks nothing is happening.

I once debated with a colleague whether the most talented prospects in any field persevere to become successful in that field. Does the best musician ever get to play in front of an audience? Can we be sure that the best writer or doctor has been recognized and acknowledged? What if the best prospect lacked the means or tenacity to complete his/her studies? Think about the multitude of weight loss seminars that are given in any single month, the hundreds of gyms that are open for business through any given year. How many new diets, new pills, new “miracles” come out and promise the healthy body that you have wanted for so long. What about all the books that give step-by-step instructions on how to be a success in anything?

No one is harboring any deep secret. All these successful people have gladly volunteered their so-called “secret formulas.” If these secrets all worked, one would think we would have a world full of happy, healthy successful people. It is not enough to receive instructions and to get inspired. It requires the commitment to actually apply the mental exercises and doing the work. The one who is willing to keep going will always cross the finish line. When clients ask me how long will it take, I answer, “Until you get the results you want.”

TEN WAYS THINGS TO ADD MORE PHYSICAL ACTIVITIES TO YOUR LIFE

Adding small activities level can assist in your health. By gradually adding more physical activity into your daily routine, you can work toward a goal of at least 30 minutes a day of physical activity.

1. Instead of sitting and talking, go for a walk with family and/or friends.

2. Walk around the soccer, baseball fields instead of sitting on the sidelines as your children practice.

3. Walk or bike to do errands.

4. Practice good posture when you're forced to wait in line. Stand firmly on both feet and try to raise the top of your head to touch an imaginary hand held a quarter-inch above you. Let your spine extend, stomach lift, shoulders relax and arms fall to your sides.

5. Carry your own groceries. And park in the farthest parking stall and walk.

6. Take the stairs.

7. Walk during your work breaks

8. Walk while you're talking on the phone.

9. Take your dog for a walk. If you don't have a dog, borrow your neighbor's dog!

10.Take the stairs at the mall instead of riding the escalators or elevators.

Your body was designed to move. Begin to apply these ten things and incorporate your own ways of adding more physical movement to your life.

DO YOU REALLY MEAN IT?

What is your health goal? What does it mean to you? Your meaning or rather the meaning you give to something, drives and motivates you.Meaning is what you feel. It gives something significance.

What does the word “meaning” mean to you? How does that fit into your personal meaning of healthy? Or being fit? What meaning do you give to succeeding or achieving a particular goal.

And what is so meaningful about those meanings? why does it "mean" so much to you? And finally, does it mean enough that you will take action? If yes,what is the physical action you will take? Now Just do it.

ALL FOUR LEVELS

You are a complex human beings who experience life on several levels- physical, mental, emotional and spiritual. These are the four planes/levels that real fitness/health take place. All change work occurs on all levels. And the results and benefits occur on all four levels

Emotionally,you can experience a new heightened self image, achieving fitness goals leads to self confidence, improved body image and discipline.

Mentally, being fit and healthy effect over all immune system, meaning a better work and school performance, and fewer missed days at work and school. Also the there is an increase in oxygen which flows throughout the body especially the brain.

Spiritually, you can ask a professional athlete if training is a spiritual experience and they will always answer "yes." Now many people roll their eyes when you start talking about a professional athletics. As if they cannot relate to them. But we can learn a lot from a professional. About their thoughts, their attitude etc. And the respect they have for their temples. Ask any great spiritual teacher and they will tell you the importance of bringing the spiritual connection to the physical.

And of course physically,there are so many changes that occur. Here are just a few;reduces the risk of injury, strengths the heart, lowers blood pressure, assists in anti-aging, digestion, skin, hair etc. Everything depends on circulation and the only way to get things circulating is by moving.

Make your changes count on all levels.

THE BEST INVESTMENT YOU CAN MAKE

If I were a stock broker you wouldn’t expect to invest your money and be a millionaire by the end of the month. Especially these days. You would view " it" as a long term investment. Healthy weight loss is best viewed as an investment. And you are making an investment in yourself. Think of it as a long-term investment. Now, unlike the stockmarket you know that if you stick to regular sessions of exercise, commit to making one healthy choice at a time and are persistent –there is a pay off at the end. And this is a life long pay off. This is an investment for the rest of your life.

BE MINDFUL

Your mind controls everything in life-"good" and "bad". The mind controls everything. Your thoughts, the words you use , the foods you eat the exercise you do. Everything is controlled by your mind.

You are making the choices. You make the rules in your head.The way you think determines how you live your life and the quality. Your mind (based on the choices and focus ) controls the body. The body is the slave it works for your mind.

You can teach yourself to become aware of destructive patterns in your life. And develop better ways of changing limiting ("bad") mental habits.

What is your mental state? The Term State refers to your sum total of mental, emotional and behavioral experience at any given moment. You can guide it first by noticing where you are focused. Second, notice if it is taking you away or moving toward a better life (mentally physically and spiritually)And finally, if it's not...decide on what you will focus on instead. Change it.

FEEL LIKE EATING?

Your feelings can alter from one experience to the next. There are going to be times in our life when things happen that we may not be too happy about—but recognize that emotions are fleeting. And when they go you will still be here. Ready to experience the next one. Emotions are momentary and should not dictate what we are going to eat, or how we feel about ourselves, health etc.

Eating a bag of chips or cookies will not make the "feeling" go away. It may change your focus for ten minutes, but you can change your focus by engaging in any activity. The truth is covering your feelings by eating something unhealthy will only make you feel worse. You are causing yourself to be trapped in a cycle. Whatever is troubling you WILL change. But the consequences of what you choose to do about it may linger for much longer. You are intelligent enough to recognize food is not the answer. Food is not a solution. It is energy for your body. But it doesn't solve a problem (unless the problem is nutrition or hunger)

And of course you never know what adventures await you. Just because an event may seem like “things aren’t going your way”—well, that may not be true. It could be the event that leads you to something new. Like getting in control of your health.

FOOD IS ENERGY

Eating is not a horrible and evil act. Food gives us energy, it is meant to be enjoyed. Putting your focus on what you “should” or “should not” do only creates an obsession. When you become obsessed about something the tendency is to do more of it not less. You should take pleasure in the foods you chose and eat; it doesn’t mean you have to eat all of it. Healthy slim people recognize they will eat again. There’s no notion of depravation or a sense of saying goodbye to an old friend that they will never see again. Eat to live.

WASTE FULL

Yes I know mom constantly told you to finish everything off your plate. And now it is your duty to not be wasteful with food. When I think of the word wasteful, I recognize that is exactly what it is—a waste full.
Don’t eat because someone else wants you to or because it’s a big holiday. Say, “I’d rather not. But thank you.” If you are concerned that you may hurt someone’s feeling s because you are declining their baking goods, know that those same people are not going to be around when you’re trying to lose ten pounds.
You can engage in many social activities, go out to restaurants, and have insistent mothers who cook---and yet still be healthy and thin. Why? Because you can say “I’m not hungry.” And “I don’t think I can finish this.” Eat when you feel hungry and stop eating when you are full. That’s it.
But the battle cry for some overweight persons is typically “I don’t want to deprave myself” or “you have to live”. May I suggest that if having a piece of pie is the highlight of your life, perhaps you need to re examine your life. And what are you really depraving yourself of? Think about it? What has over eating really cost you?

WANTING "IT" IS NO JOKE

“A guy calls a company and orders their 5-day, 10 lb. weight loss program. The next day, there's a knock on the door and there stands before him a voluptuous, athletic, 19 year old babe dressed in nothing but a pair of Nike running shoes and a sign around her neck. She introduces herself as a representative of the weight loss company The sign reads, "If you can catch me, you can have me." Without a second thought, he takes off after her. A few miles later huffing and puffing, he finally gives up. The same girl shows up for the next four days and the same thing happens On the fifth day, he weighs himself and is delighted to find he has lost 10 lbs. as promised. He calls the company and orders their 5-day/20 pound program. The next day there's a knock at the door and there stands the most stunning, beautiful, sexy woman he has ever seen in h is life. She is wearing nothing but Reebok running shoes and a sign around her neck that reads, "If you catch me you can have me". Well, he's out the door after her like a shot. This girl is in excellent shape and he does his best, but no such luck. So for the next four days, the same routine happens with him gradually getting in better and better shape. Much to his delight on the fifth day when he weighs himself, he discovers that he has lost another 20 lbs. as promised. He decides to go for broke and calls the company to order the 7-day/50 pound program "Are you sure?" asks the representative on the phone. "This is our most rigorous program."
"Absolutely," he replies, "I haven't felt this good in years." The next day there's a knock at the door; and when he opens it he finds a huge muscular guy standing there wearing nothing but pink running shoes and a sign around his neck that reads, "If I catch you, your ass is mine." He lost 63 pounds that week.”
It’s a funny joke because what it actually illustrates is that if you want something bad enough you’ll do it. The guy in the joke always had the ability to lose weight, he just didn’t do it. The same can be said about all goals. The question is not whether or not you will get your goal but how bad you want it and how hard you are willing to work for it.

THE NEXT TIME

The other morning I was backing out of my office parking space and managed to hit a cement pole. The result was a very minor scratch on the front bumper. Immediately, I began to bombard my thoughts with what I "should" have been doing. It didn't change what happened. It only made me feel worse.

In that moment I recognized that this was similar to what some overweight people do. Let's say you were to binge and then afterward feel "bad" about it. Typically the "feeling bad" is followed by reprimanding oneself verbally. The cycle continues as one feels bad and continues to punish oneself. Never recognizing that this obsession is the problem.

Being healthy is not about beating oneself up after making a not so wise choice. It is the decision you will make afterward. What will you focus on?

Even if the damages to my car were more severe, my punishing myself would not change what already happened. What really was necessary is what I was going to do to rectify the situation and that I learned to pay more attention the next time.

MOTIVATION

People walk into my office and often ask for "motivation." They are convinced this is what they need in order to exercise more. It is often talked about as if it were an item to be picked up at a store. And I think most buy into this notion that once the client/friend/patient is magically motivated they will begin a health program.

The only magic I have ever seen has occurred when the client decides the goal is worth it. The goal itself must evoke in you an emotion or desire. The drive to have it no matter what. That's the motivation. Otherwise the motivation is just a vague term that represents nothing. And the results will reflect that. Decide what you want. And make it meaningful. Make it motivate you.

DISCIPLINE YOURSELF TO BE DISCIPLINE

Discipline is not something you are born with. It is a mental muscle that needs constant training. Like any other muscle, if you don’t use it, it will weaken. It takes more than just wanting to be disciplined. It is an ability that must be developed and tended to. If it appears easy for some, it is because those people have cultivated it for a very long time.

It isn’t something you can grab out of the top drawer when you need it. You have to have it ready when you need it. Begin slowly by creating a reward and consequence game for your behaviors.Remember no muscle gets into shape immediately. You have to methodically build it and maintain it. All your choices affect this muscle.
(taken from my book: "Head Over Meals-Thinking Your Way To Being Thin Happy & Healthy")

WAKE UP TO EAT

Approximately 88% of what you do on a regular daily basis is below your conscious awareness. It is automatic. You do not think about walking or driving. It is something you do automatically and unless something occurs that interrupts this habitual response, you will continue to do it routinely. You may think you are consciously aware, but the truth is most of the time you are on “auto pilot”. Habitual overeating, emotional eating , stopping at a drive thru is 75% habit control. To change eating patterns you have to choose to wake up.
And yes, even reaching for the box of chocolate because it's "Valentine's Day" is a habit. Let's face it, you can still have a great romantic evening without the chocolate. And if you are alone, the chocolate will NOT change that. Now I'm not saying it's a "bad thing" to be alone. It's neither good or bad. It just is. And it's only where you are now. Like habits--life's situations can be changed.

SINGLE AND IT'S VALENTINE'S DAY

With Valentine's Day approaching, relationships become a primary focus. Every card store and flower shop is filled with the idea that every man and woman is madly in love. But for some, it is a painful reminder of being alone. Most people will resign to statements such as; "All the good ones are taken." "Why bother, sooner or later they cheat." Or even "I attract all the wrong ones"
If you are not in a relationship and you want to be, the fault may be in your beliefs and what you are projecting out. If you believe something to be true, you will find evidence to reinforce it.
Quantum physics has already showed that the scientist affects the outcome of the experiment just by what they expect to find. If you observe light as a wave, it behaves as a wave. If you observe light as a particle, it behaves as a particle.
The interaction of your observations and the filters of your perception affect everything you perceive. You, the observer, see what you expect to see. So if you believe that "all men are cheaters" or "woman only date rich men", you will find that to be true. You will find the evidence you need to make your belief true. And the cycle will continue.
And ask yourself this, if relationship are so "awful", then why do you want one? Perhaps if you focus on the things you do like, you might begin to attract something (someone) more positive.
Now I'm not saying that everyone should be in a relationship. Actually, you can learn something from your happy single friends. Simply be happy with what you do have. All too often people focus on what they don't have instead of what they do. If you are single you can enjoy being single. If you knew that in two years you would be married, you might be enjoying being single right now.
All too often people focus on what they don't have instead of enjoying what they do have. The key to lasting happiness is to enjoy the relationships when you are in one and enjoy being single when you are not. A mate does not determine your self worth, and will not solve a lack of self-esteem. You enter relationships because you want one, not because you need one.
Take responsibility for your actions and behavior. Ask yourself truthfully what have you been doing in your past relationships? Are you willing to change old patterns and beliefs that are no longer working for you? If you insist on being "needy" you will be by yourself. When it comes to relationships, two halves do not make a whole.
There are two things you inevitably attract in your life, the things you fear and the things you love. Why? Because you put a lot of energy into both. Typically, positive people attract positive things. And so the emotions you experience will attract people and events that will assist you in actualizing these emotions. For instance, what you fear will draw people to you that will help you perceive and experience those fears. On the positive side, focusing on the things that you love can make you irresistible. If you truly understand this, you will understand that if you want to find the "right" person, first look inside of you, and find your best. The rest will follow.

BE IN THE TOP PERCENT

One area where people often avoid responsibility is exercise, and that is a big mistake. Here is the question you should ask yourself: Do I want to be healthy and have the body I want? You may answer “no” or “yes, I do.” Most people want to answer “yes,” but statistics show that only 3% of the population will eat healthy and exercise.

You have heard time and again that regular physical activity is important, but how many times have you picked the couch and a bag of chips instead? And what has the couch done for you?

Today you have the ability to live a better quality of life. Not just because of the new gadgets you buy but how you enjoy those things. What is the point of earning a lot of money if you do not have the health to enjoy it? What is the point of taking great vacations if you can’t even walk two miles without needing a break? Imagine the quality of your life ten or twenty years from now.

Getting older doesn’t have to mean breaking down physically. Why not aim to be in the top 3% of the population?

YOU ARE THE PAY OFF

Make sure you are doing something for you and you alone. Resolving to do something for a family member or society is a sure way of setting oneself up for failure. Is it from your heart? Is it meaningful to you? You want it and what are you willing to do for it? Be responsible for the goal you are setting. Make sure it is possible for you to achieve it. Don't lose weight to prove something. Set a goal that is attainable and self-initiated. Remember there is always a bit of discomfort in change because you are reprogramming a past behavior. This is only temporary. As you work through the difficulties, the positive changes will occur. The discomfort is very small compared to the pay-off.

CAUSE & EFFECT

You are undoubtedly familiar with the concept of cause and effect. This is a familiar concept in science, philosophy, and in all great teachings. Every effect has a cause, and every cause is the basis of an effect. There is a chain of causation: each effect is the result of a cause, which then becomes a cause for another effect. It is a cascade, or an ongoing loop. You might see it as two sides of an equation – a cause side and effect side.
This concept calls you to take responsibility because at any given moment you are on one side or the other, which in every moment is leading you to the other side . Therefore when you are fully present in any given moment, the question arises; Which side of the cause and effect equation are you on? Are you the CAUSE in your life or are you at the EFFECT of things in your life? If you are at CAUSE you take responsibility for things in your life. It is not about blame,but more so about taking action. Think of the word "responsible"--respond+able. You can choose how to respond to things in your life. Choose not to resort to food as an emotional blanket, choose to exercise rather than watch tv. Choose to focus on what you can do.

COMPARING YOURSELF

One thing overweight people do best is compare themselves. I suppose that’s true for a majority of people as well. The comparison seems to be the basis of how people may view themselves. “My body will never look like that” or “I ran a mile but Bob ran two.” Healthy comparisons can be good. It can inspire you to move toward greater goals or take action toward improvements. However, if you don’t have confidence-comparing yourself can lead to less confidence. Most of the time the greatest improvements are made when you concentrate on your own achievements. Regardless of why you may compare yourself, ultimately it takes away from the one thing that does matter—what you want. I think it best to let go of any judgements, be clear about your desires, and focus focus focus.