Head Over Meals® Thinking Your Way To Being Thin

BEING "BAD"

2012-07-09T06:12:00.000-07:00

Last week a client confessed that she had to eat "something bad." It made her feel a bit rebellious. As a teenager she was constantly told "what to do." I find that this thinking is not uncommon with overweight adults. In fact before putting the food in their mouths, they may have a "Should I? ---Shouldn’t I?" debate.
It is not that you don't know it's unhealthy. It's more like a compulsion to eat it. When a person labels food as "good" or "bad"; it's easier to feel the need to be a little naughty. Food is not good or bad; it's an item in a grocery market. A better approach (that seems to work) is to think of your food as either healthy or unhealthy. Ask yourself "Is this healthy?" You wouldn't give your child something unhealthy would you? Would you intentionally increase your chances of cancer or heart disease? When you eat unhealthy foods you are doing just that.
Go ahead a bit rebellious in your life, but not with your health.

IS YOUR INTERNAL BODY A JUNK YARD?

2012-01-23T09:05:00.000-08:00

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?

DO IT FOR YOU

2012-01-16T05:30:00.000-08:00

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.

EAT TO LIVE

2012-01-09T04:00:00.000-08:00

The reason someone is overweight is because their bodies are not burning fat well.

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! Your internal organs function with 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 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.

HAPPY NEW YOU

2012-01-02T15:01:00.000-08:00

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.

TRICKS THAT DO WORK

2011-12-26T05:13:00.000-08:00

I came upon this article and actually have suggested all of these things to clients.

They do work. And I are not really all that bizarre.

http://shine.yahoo.com/healthy-living/5-bizarre-weight-loss-tricks-that-work-2607467.html

NAUGHTY OR NICE

2011-12-19T05:58:00.000-08:00

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.

WAKE UP

2011-12-12T03:03:00.000-08:00

WHAT YOU WISH FOR

2011-12-05T04:58:00.000-08:00

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.

FAT FREE IS LIKE BEING DEBT FREE

2011-11-28T04:52:00.000-08:00

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.

FULL OF THANKS

2011-11-21T05:55:00.000-08:00

For most people Thanksgiving is not just a time for turkey and stuffing but an opportunity to stuff themselves. In fact many will act as if it is a necessary part of the celebration. I am not suggesting that one bypasses the celebration, but I think one can commemorate the day without making the food the guest of honor.

It is certainly possible to give thanks without overeating. It makes more sense to be full of thanks than to be full of extra calories.

THE UNIVERSE INSIDE YOU

2011-11-14T04:49:00.000-08:00

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.

JUST DO IT

2011-11-07T05:46:00.000-08:00

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.

TREAT YOURSELF BY TRICKING YOURSELF

2011-10-31T04:53:00.000-07:00

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.

HOW YOU FEEL ABOUT EATING

2011-10-24T05:33:00.000-07:00

One phrase that seems to be fashionable amongst the overweight is "emotional eater".I suppose they are stating that they eat when the experience an emotion. I am curious to know if there is any moments when they are experiencing the void of any emotion. Being human, I too , experience a wide range of emotions. However, I don't necessarily equate eating a cup cake as a way to negate the negative feeling.

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 can recognize that emotions are temporary. And when they go you will still be here. Ready to experience the next one.

What you are feeling 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.

JUST DO IT

2011-10-10T04:57:00.000-07:00

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

OUT OF SIGHT OUT OF MIND

2011-10-03T05:50:00.000-07:00

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.

BE EXTRAORDINARY NOT EXTREME

2011-09-26T03:52:00.000-07:00

For some people weight control means going to extreme measures to lose a few pounds. Unless those measures are kick up the work outs and/or eliminating junk food, I am not an advocate of traumatizing your body.

Unless you are doing a cleanse for religious or medical purposes, I can not understand why anyone would put themselves in potentially dangerous situation by fasting. Fasting to lose weight just isn't smart. Anorexia, bulimia and bingeing can have serious irreversible side effects.

Here are a few taken from Health magazine :infertility, heart problems, tooth decay, bloating and overdosing on self medications.

I am surprised that people would rather hurt themselves than help themselves by (lets say) running a few miles.

HEALTHY IS ALWAYS IN SEASON

2011-09-19T03:44:00.000-07:00

September signifies the end of one season beginning of the next. And for some of us the time to put away and take out the seasonal clothing.

I can never remember what colors are acceptable during what season. And living in California one can escape these faux pas.

I do know that looking good and feeling good are always in season. And you can begin any season, any month, any day ...any moment.

HOW YOUNG ARE YOU?

2011-09-12T04:55:00.000-07:00

In honor of the month of my birth, I have decided to address what I seem to hear with every passage from my "realistic" friends out there. Nothing seems to be more fulfilling for them but to remind me that there will come a birthday that will mark the end of my health and fitness.

Or the need to justify their lack of health responsibilities with such statements as "it gets harder when you're older." I don't think anyone is saying it's easy at any age. And no doubt our hormone levels decrease with the years. However, you can decide to be the healthiest you can be and look your best at ANY age.

And remember , Brad Pitt was forty years old when he filmed the movie TROY. It’s true he gets paid to look great, however he certainly exemplifies that it is possible to look that great at any age. Ask yourself, if you were getting paid to get into shape would you do it? Most people would answer “yes”, but without money as an incentive, they have plenty of great excuses. If that is you, then perhaps you need to re-examine your priorities and what is truly important to you.

YOUR MIND IS STILL WORKING ON LABOR DAY

2011-09-05T05:17:00.000-07:00

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.

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.

ALWAYS IN SCHOOL

2011-08-29T05:40:00.000-07:00

With the kids back in school, you’ve decided to get into a weight-loss program. You begin exercising and eating healthy. Within a month, you’re noticing some changes. But on day you look in the mirror, and still aren’t completely happy with what you see. Instead of continuing, you get impatient and say "What's the use?" It takes too long.

The problem may be not in your body but in your mind. You may have changed your eating habits but not your thought habits. Still thinking of healthy eating as a form of punishment.

It is easy to get caught up in focusing on what is "wrong" with our bodies. However you may get better results if you focus on how thin you want to be, and the clothes you want to wear. This is different than constantly reminding yourself how much you need to lose.

Attitude and focus are everything when it comes to working toward a goal. Isn't that how you would want your child to approach their learning in school?

FAT-BURN NOT HEARTBURN

2011-08-22T04:50:00.000-07:00

After dining with a friend I noticed that after every meal she took a pill. "There for my heartburn" she informed me. "Do you always get heartburn?" I asked. "Only when I eat certain foods. Now I just take it after every meal. Just a habit" She replied

Now this seems odd to me. First, I can't imagine anyone would make it a habit to take unnecessary medication. And second, I am curious as to why anyone would continue to eat a food that made them ill. Really? Would you prefer to medicate yourself rather than discontinue to eat something?

I suppose it is an individual's choice. I once had a similar conversation with my mother. I told her I could not recall a time I had heartburn. Without hesitation she thought out loud "Maybe I should just stop eating those foods." She now walks daily and does a spin class once a week. I suppose she has traded in burning her internal organs for burning fat. I consider my mom to be a very wise woman.

FILL IT UP

2011-08-15T04:41:00.000-07:00

Food is fuel to your body. It's great that we enjoy a wide range of selections. But this only means we have several quality fuels to chose from.
Much in the same way your thoughts are fuel to your motivation and can effect the way you feel. The truth is we have the ability to make a decision about the quality of fuel we want to put into our mind and body. And we can expect results based on that choice.

JUNK FOOD

2011-08-08T05:28:00.000-07:00

Wikipedia defines "junk" as ---Waste, any undesired thing or substance--

When we really don't want junk we throw it in a big pile and put a fence around it. We call that a "junk yard". Rats nest there. Stray dogs will sometimes pass through.

Some people will dig through all that debris.Hoping that they might find somebody else's trash at a discount price.

Most of the time it's just junk. And it's dirty.

Can you picture a junk yard? Now picture junk food. It's no different.Trash.

Do not buy junk food. You don't need it. Your mate doesn't need it. Your children don't need it. There is no reason for it.

EAT SLOW DROP POUNDS FASTER

2011-08-01T05:20:00.000-07:00

Eating is a very social event. For a good deal of us, we find ourselves at a table for both business and socialize engagements. And some of those events last a couple of hours.
If you find yourself in this situation a lot , you might consider reducing the amount of food you consume by eating slowly, Or putting your utensil down until you have completely chewed and swallowed each bite. Even if you are eating finger foods.
This will assure that you are not over eating as well.

FOOD IS FUEL

2011-07-25T04:33:00.000-07:00

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.

THE NON SURGICAL MAKE OVER

2011-07-18T04:29:00.000-07:00

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.

PICK EXERCISE NOT THE REMOTE

2011-07-11T04:24:00.000-07:00

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?

BE INDEPENDENT

2011-07-04T05:18:00.000-07:00

With today's holiday celebration, food becomes an even more significant issue for those whose objectives are weight loss. The key is to not allow a single day to prevent you from continuing with your program.

Now I'm not saying that 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.

Remember what the holiday signifies--independence. How will you chose to declare you independence? Perhaps by taking control of your choices.

PLEASURE OR SATISFACTION

2011-06-27T04:25:00.000-07:00

It was brought to my attention that in many languages the words pleasure and satisfaction were not synonymous.

The word pleasure was defined as short term. Satisfaction is associated with long term. I suppose you can decide which you would prefer--immediate pleasure or long term satisfaction. But keep in mind they are not the same.

DON'T EAT THIS DON'T EAT THAT

2011-06-20T05:02:00.000-07:00

I was reading an article giving advice about what snacks to eat late at night. The article was written as a "EAT THIS NOT THAT".

Although the writer gave great examples of choices with less calories and fat, it missed a very important point. Isn't the real issue not to eat late at night? How about choosing not to eat at all?

Eating late at night typically leads to overeating. Can make losing weight more difficult. This habit has got to go if you are going to lose weight permanently. If you eat more calories at times of day when you're not expending much energy, you're likely to gain weight.

If you're plagued by midnight munchies, do your best to get yourself into a regular meal routine. Keep it simple, and remember that your main goal is to get into the habit of not eating after dinner.

DON'T BE MAD AT DAD

2011-06-13T04:02:00.000-07:00

In honor of Fathers Day (this Sunday) I want to remind you that when it comes to health and fitness-genetics does not dictate fate. They are just a factor. Mom and dad may have determined how tall you are, your skin color and the color of your eyes. You would not work hard at becoming 4 inches taller. Nor to you take spin class in an effort to become Chinese. However, you understand that if you exercise and eat healthy, you can become healthier and slimmer.

Having an overweight Dad might have effected your eating habits, beliefs and other aspects. However, bad habits can be replaced with better habits. Habits that can assist in overcoming these things.

YOU CAN GET SOME SATISFACTION

2011-06-06T05:55:00.000-07:00

It was brought to my attention that some foreign languages have completely different definitions for satisfaction and pleasure. In fact, the two words are not as closely linked as in the English language.

In short, pleasure defines more immediate/short term gratification while satisfaction was more long term.

When it comes to health and fitness the emphasis is more long term. Therefore it makes sense to consider the satisfaction of making certain choices rather than the immediate gratification.

Yes, one should enjoy the pleasures of life. And certainly there are many to be found without sacrificing the long term gain.

CREATE NEW MEMORIES THIS ON MEMORIAL DAY

2011-05-30T06:03:00.000-07:00

With todays BBQ in the limelight, 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 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.

RESPONSE ABLE

2011-05-25T05:53:00.000-07:00

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 are able to respond

YOU HAVE TIME

2011-05-16T05:55:00.000-07:00

People come to me asking me to "make them" motivated to exercise. This is a big mistake. Motivation is determined by our goal. If you want it bad enough it becomes a priority.

This is a hard one to overcome. It’s really the failure to prioritize your workout above everything else that causes people to fall back into old habits of being "lazy".

Yes, exercising four to five times a week for 30 minutes will get you big results, but you will also see some results by investing less time than that.

If you watch one television show a day--you have time to exercise.

COMPARE IS NOT FAIR

2011-05-09T05:43:00.000-07:00

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.

M IS FOR MOM AND MANY CHOICES

2011-05-02T04:17:00.000-07:00

In honor of Mother's Day, let us acknowledge that poor Mom seems to take a lot of heat for attributes we may not like. However you are what you are today because of the choices you have made and the information and programming you have absorbed and acted upon throughout your life.

At any time you have the power to change the way you see yourself and to change your beliefs. Also you can change you attitude about food and your body right now. You were born with the power of choice.

Truth be told, genetic only plays a 35% role in your physical health and make up. The rest is determined by the choices you make. And what precedes that choice? Your thoughts. Subconscious thoughts are seven to nine times more powerful than conscious awareness.

So instead of focusing your thoughts on blaming mom's genes, think about what thoughts you would like to have instead.

THE MAGIC THREE

2011-04-25T05:58:00.000-07:00

The three key ingredients to being the healthiest and fit you can be are eating healthy, exercise and sleep.

Think of it as a tripod. If any one of these are missing it's like removing one leg from the tripod. It doesn't hold up.

Yes, improving your life in any of these areas is certainly helpful and highly recommended. And you might have already seen amazing benefits from improving one area. So think how great you would feel (mentally and physically) if you were to do all three.

CRASH IS TRASH

2011-04-18T05:22:00.000-07:00

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.

PUT YOUR THOUGHTS ON A DIET

2011-04-11T05:33:00.000-07:00

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.

TEN THINGS YOU CAN DO TO ADD MORE SPRING TO YOUR SPRING

2011-04-04T05:11:00.000-07:00

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.

IS YOUR GOAL A JOKE?

2011-03-28T04:30:00.000-07:00

“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.

LIVE AND LEARN

2011-03-21T04:42:00.000-07:00

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.

YOU DON'T NEED A FOUR LEAF CLOVER

2011-03-14T04:39:00.000-07:00

The phrase that all successful people in any given area (physical fitness, business etc) dislike the most; "You are so lucky." Luck has nothing to do with it.
Throughout the years my peers and I often find ourselves discussing why only 3% of any given field is successful. In other words, only 3-5% of law students go on to be successful lawyers. Only 3-5% of people who get certified as a hypnotherapist will actual do it full time. Only 3% of the population is debt free. And the list goes on and on.
We have concluded that success is often determined by due diligence. The person who keeps showing up and doing the work will often be in the upper percentile. Certainly I can testify that in the field of physical fitness the person that puts in the best effort at the gym will get the best results. I am not suggesting that you spend hours at the gym --- although if you have the time being physical should always trump watching television. I am suggesting that if you continue to put in a quality work out you WILL get results.
So if you happen to see me at the gym--know that I probably got up early to allot proper work out time and prepare a healthy breakfast, the night before I most likely passed on desert, did not consume alcohol in an effort to "relax" or "have a good time." What I did do was create my own luck. If you want to be lucky you have to put in the work. Stay positive. And all the luck will come to you.

BEING OVERWEIGHT IS NOT THE CAUSE OF YOUR HEALTH PROBLEMS

2011-03-07T05:02:00.000-08:00

One weekend I went to visit an old friend who is now suffering from many physical ailments. He is overweight. Over the years his doctors have advised him to drop the pounds. Apparently he had continued his bad eating habits and lack of physical exercise.

My concern led me to discuss his behavior with a friend and colleague. What we found to be interesting was that being heavy is often portrayed as the cause of being unhealthy. Yet he and I both concluded that there are many athletes who are husky who do not suffer from physical ailments. Being overweight is a symptom of being inactive. It might be more accurate to say that being inactive is what causes many physical ailments.

Regular physical activity is what we were designed to do. And consistency is key. If you are inactive and decided to play football with guys one Saturday morning, you might be asking for injuries. However, with regular consistent activity one can help prevent injuries and many illnesses.

YOU ARE WORTH IT

2011-02-28T05:50:00.000-08:00

These days food can be an expense. And so you might buy the cheapest stuff out there. But cheap food is not necessarily healthy. And this can lead to more expenses in the future. Food prices might seem high but paying your own medical bills is even more expensive.

If you want to eat out, you can go somewhere with healthier, better food, and eat less. You might split an entree, or have an appetizer instead of a main course. You can forego alcohol which will decrease the bill. At home spend just a little bit more at the grocery store so you can cook healthy, great-tasting meals that will make you enjoy eating at home.

WHAT ARE YOU REALLY DEPRIVING YOURSELF OF

2011-02-21T04:42:00.000-08:00

When it comes to choosing strictly healthy foods---the battle cry for some overweight persons is typically “I don’t want to deprive 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 depriving yourself of? Think about it? What has over eating really cost you? Think about what you really want.

THE MOST IMPORTANT RELATIONSHIP

2011-02-14T05:51:00.000-08:00

Good relationships start with good communication, but relatively few of us communicate effectively. Psychology teaches us that effective communication starts with the ability to create rapport.

Rapport is the state of ease and trust, where communication flows without resistance. You are naturally in rapport with 25% of the people you come in contact with. It doesn't happen consciously. When someone says "I feel like I've known you all my life" or "It's so easy to be with you," this is unconscious rapport.

Good communicators establish and maintain rapport unconsciously. You can create the same results through conscious awareness. This is important not just with relationships outside ourselves,nut the relationship we have with ourselves.

Most of us go about our day without communicating with our physical bodies. Without rapport, no meaningful exchange is possible. From a health point of view, you are more likely to make better choices when you bring the needs of your physical body to your conscious awareness.

Develop a more effective relationship with your physical body.

YOUR SWEETIE

2011-02-07T05:48:00.000-08:00

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?

LEAVE IT ON YOUR PLATE

2011-01-31T04:39:00.000-08:00

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.

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.

DO IT AND MEAN IT

2011-01-24T05:30:00.000-08:00

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.

GET PHYSICAL

2011-01-17T04:33:00.000-08:00

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.

WAKE UP

2011-01-10T04:37:00.000-08:00

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.

THE NEW YOU

2011-01-03T04:49:00.000-08:00

The New Year often brings about feelings of new opportunities. New beginnings. The truth is every moment is a new opportunity and new beginning. Every second you are making a choice and that choice will lead you away or toward becoming healthier.

You don't have to wait til you lose ten or twenty pounds to become healthy. You don't have to wait til next week, after "that" event etc. You don't have to wait at all. You can decide to be healthy right now. Be you only better. Be the you you want to be--right now.

NEW RESOLUTION

2010-12-27T05:51:00.000-08:00

SUCK IT UP DON'T SUCK IT OUT

2010-12-20T04:57:00.000-08:00

An old friend ("Kelly") had lost a significant amount of weight. I commented on how great she looked as another woman ( "Lori" ) listened in. Kelly told me that she had liposuction. But after the operation had a loose skin. She decided to take up running. "After I started running I realized I should have just started doing that in the first place." And I agreed with her.

Now Lori, who is overweight, was only concerned with how much the friend had paid and if she would be able to save up enough money. Kelly kept telling her "You are not listening to me. Just start running."

After five minutes of Kelly trying to convince Lori that exercising and eating right were better alternatives than surgery, I realized that Lori was not interested in what she could do to achieve the physical body she wanted. She was only interested in an "easy" fix.

I am not against plastic surgery. I am not against surgery. I am just confused. If there is a healthy alternative---something we can freely do---which is healthier, less expensive and certain to achieve the results we want---why would someone chose anything else?

It may seem like an easier option. In the long run it really isn't. Even with liposuction yo must alter your lifestyle and habits. Fat cells will grow back. They are cells.

When you allow your body to use up the fat you simply get better results.

BE YOUR OWN HEALTH REFORM

2010-12-13T04:32:00.000-08:00

Every quarter my insurance company sends me a bill with a discount to receive a basic check up. Last year I decided to have one as I have never had one as an adult.

As expected I had an excellent physical. As I was leaving the Nurse Practitioner asked what my doctors name was so my results could be mailed to him/her. I told her I only had an OBGYN. The office staff puzzled as to why I felt it was unnecessary to have a doctor when I was not ill.

I support someone seeking professional medical advice especially to prevent future health issues.

Now what I am puzzled about is why some people would prefer to get ill versus taking better care of themselves in the first place. The future of health care is prevention. Seek assistance to prevent illness and promote health. With the continue rise of health care and no real solution on the horizon, not taking care of yourself is just financially irresponsible.

YOU ARE SAFE

2010-12-06T05:13:00.000-08:00

Often people tell me they would like to be healthy and slim but feel being heavier keeps them safe. What they are feeling "unsafe" about varies--- Jealousy from peers, relationship fears, abuse etc.

It is unfortunate that one might be subjected to some very unfriendly people. However the weight of a person does not predict or protect one from harm. I am not suggesting that we not take precautions, but one should do this regardless. I am suggesting that you should not deny yourself the physical body you want. If you are using your weight to "fly under the radar" , you are implying you are responsible for the actions of others.

As for relationships, there are plenty of people who are attracted to many different sizes. Regardless of what size you decide to be, someone will be a member of that club.

The only reason to dedicate yourself to becoming healthy and slim is because you want it. It's your life. Take responsibility for your own thoughts and actions. And let others do the same for theirs.

QUALITY OVER QUANTITY

2010-11-29T05:34:00.000-08:00

We’ve all seen that gym person taking class after class, month after month, looking as if he/she hasn’t made any progress. You don’t want to be that guy... or girl. This is a great example of how quality wins over quantity. If you are working out for two hours with little or no intensity you may not be seeing the results you want. It might be wiser to increase your intensity.

BE FULL OF THANKS

2010-11-22T04:00:00.000-08:00

IT'S JUST DESSERT

2010-11-15T07:00:00.000-08:00

For many the holiday season just around represents a time of "fear". The fear of being tempted by the holiday cookies, cakes, pies and other desserts. Most will talked about it as if it is beyond their control. This seems really absurd to me. The notion that a bunch of items from a bakery can "control" one's decision seems to be a massive public brainwashing.

A piece of candy has no more control over you than anything else outside of you. If you decide to be a victim you are still the one deciding. Take responsibility for the decisions you make in your life. Including what you put into your body.

DON'T FALL BACK MOVE FORWARD

2010-11-08T05:10:00.000-08:00

Yesterday Americans participated in "falling back" one hour. Daylight Saving Time began in the States in 1918. Although it was very unpopular it was made a National law by World War II. It seems that Daylight Saving Time had two main purposes: to increase evening daytime hours for farmers and to save on energy consumption.

Now most Americans have no idea why they change their clocks.--And by the way farmers make up less that 2% of Americans--Yet we still continue the tradition. Without questioning. Without reason.

Many of us walk through most of our lives this way. We do react without thinking. Without asking. And these things become habits. if you have a weight problem you have probably been in programs and lost weight. Research indicates that only 5% of the people who lose weight are able to maintain it. This is because they haven't changed their habits. Their lifestyle.

Habits like any learned behavior are long term repetition. Unless you become aware that you are making a choice you will continue to execute the same automatic routines.

For now, you might have to continue to lose and gain and hour. However you can decide for yourself to stop doing things that are not healthy. When it comes to you and your goals don't react. Rethink. Respond.

BE A FOOD SNOB

2010-11-01T03:29:00.000-07:00

A friend once remarked that he was a "label" snob. He only purchased clothes, sunglasses etc that had a designer name associated to it.

I think we should become a nation of food snobs. Only eating foods that are rich in nutrients. Lets turn up our nose to foods that you can purchase at a convenient store. Only buy items that have an all natural label attached to them.

What would you look like if you paid more (or just as much)attention to what you put inside your body as what you wore outside?

STOP TRICKING YOURSELF AND START TREATING YOURSELF

2010-10-25T05:19:00.000-07:00

If you are staring at a bag of Halloween candy and feeling sorry for yourself. Stop it. Consider what eating sugar or corn syrup will really cost you. 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 worth a piece of candy?

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 chocolate has made my life less than. And if eating a piece of taffy 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.

RIGHT FOOD RIGHT FUEL

2010-10-18T05:47:00.000-07:00

You don’t expect your car to respond to the wrong fuel, so how can you expect your body to respond to the wrong food? Food is fuel to your body. It's great that we enjoy a wide range of selections. But this only means we have several quality fuels to chose from.
Much in the same way your thoughts are fuel to your motivation and can effect the way you feel. The truth is we have the ability to make a decision about the quality of fuel we want to put into our mind and body. And we can expect results based on that choice.

THERE'S JUNK IN JUNK FOOD

2010-10-11T05:22:00.000-07:00

In college I was a bartender. One of the more popular request was rum and diet coke. Even then it made no sense to me why someone would be concerned with ordering a diet coke with their rum. Much in the same way I find it a bit odd that people will at junk food and take a handful of vitamins. I'm not certain if that makes a difference. I suppose some would argue that taking the vitamins would at least be helpful. Still I wonder if one is really concerned with being healthy--why eat the junk food in the first place?

WORK THAT DISCIPLINE

2010-10-04T04:40:00.000-07:00

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.

By practicing your discipline, you will notice results in your works out as well. Studies have shown that people who do small mental tasks at work, increased their work out stamina.

And remember no muscle gets into shape immediately. You have to build it and maintain it. All your choices affect this muscle. When you make an excuse, you are hurting the muscle. This doesn’t mean you should expect to be perfect and never slide, but it does mean you understand that it is important and you continue to build that mental muscle.

JUST DO IT

2010-09-27T04:26:00.000-07:00

My friend has been working to get fit and healthy. He is now at 10% body weight. His main complaint is that people keep asking him if he got sick to lose weight. He cannot understand why others can not accept the fact that he began to exercise.

I myself have experienced people asking me what I do to get lean and cut. When I tell them exercise, they continue to ask. As if they are waiting for me to tell them the name of the diet pill I take. There is no magic formula or pill. Simply hard work.

HAVE YOUR CAKE AND DON'T EAT IT

2010-09-20T05:05:00.000-07:00

One day a woman conveyed to me that her life would be so sad if she could never eat cake. She claimed she was overweight (and suffering from diabetes) because she did not want to depraved herself.

Most dieters think of healthy eating as this painful chore. Rather than feeling like there are foods " I will be denying myself" wouldn't it be better to have a more positive perspective like " I’m now eating healthy and moving toward feeling great."

And consider what you truly have been depraving yourself of---being able to wear what you want, energy, good healthy, etc etc

AT ANY AGE

2010-09-13T04:20:00.000-07:00

In honor of tomorrow, the day of my birth, I have decided to address what I seem to hear with every passage from my "realistic" friends out there. Nothing seems to be more fulfilling for them but to remind me that there will come a birthday that will mark the end of my health and fitness.

Or the need to justify their lack of health responsibilities with such statements as "it gets harder when you're older." I don't think anyone is saying it's easy at any age. And no doubt our hormone levels decrease with the years. However, you can decide to be the healthiest you can be and look your best at ANY age.

And remember , Brad Pitt was forty years old when he filmed the movie TROY. It’s true he gets paid to look great, however he certainly exemplifies that it is possible to look that great at any age. Ask yourself, if you were getting paid to get into shape would you do it? Most people would answer “yes”, but without money as an incentive, they have plenty of great excuses. If that is you, then perhaps you need to re-examine your priorities and what is truly important to you.

YOUR MIND IS ALWAYS AT WORK

2010-09-06T05:26:00.000-07:00

If you are worried about the 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. A practice session. After all, habit patterns are things you learned. And if you learned them you can unlearn them.

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

SCHOOL IS ALWAYS IN SESSION

2010-08-30T05:36:00.000-07:00

PAID IN FULL

2010-08-23T05:14:00.000-07:00

I once read that a good way of paying off your debt was to pay a bit more every month. I like that idea. I think you can turn it around and use it for weight control. Every month eliminate little unhealthy foods or habits. If you focus on eliminate one unhealthy habit a month it can make a world of difference. Conquering old habits is a wonderful way of boosting your morale and confidence as well.

BE QUIET AND WORK OUT

2010-08-16T05:52:00.000-07:00

Your best buddy may not be the best buddy to work out with. A great social friend is not always the right person to motivate you. It might be better to get with someone you admire or who will push you. Even better find someone who is more dedicated than you. It is better to have someone you feel you want to emulate or "be as good as."

Laughing and talking do not burn as much calories as working out. Consider the value of your work out time.If your work out buddy is more interested in chit-chat,arrange to socialize after. Your efforts effect your results.

NOW SHOWING

2010-08-09T06:07:00.000-07:00

If you look at your DVD collection you probably purchased movies that you enjoyed watching. That would make sense because you want to have the luxury of replaying or sharing the great emotions it might stir.

Suppose you were to replay a movie you didn't care for? Perhaps one that frightened you, or one that evoked another unpleasant feeling. That might seem silly to you. Doesn't make much sense to torture yourself. Yet that is what you do when you choose to replay hurtful memories.

Think of your mind as a giant theatre. And you run the cinema. If you replay painful memories, you will evoke those feelings again. No one is suggesting you live in denial but you certainly don't have to keep running the same movie.

Much in the same way when you are creating new habits, and find yourself reacting the old habit. It might be useful to stop the film, and run it the way you want it to have happened instead. Replaying the old habit doesn't change anything. And it is reinforcing the old habit.

It's your theatre. What kind of movies are you choosing to play?

SAY IT TO YOURSELF AND THE UNIVERSE WILL HEAR YOU

2010-08-02T03:33:00.000-07:00

The best motivational coach for you is you. When you find yourself headed down a discouraging path---stop and change directions. Think of a word or phrase that will assist you as you continue to monitor your focus while running, working, etc.

Like high-octane fuel for your gas tank, mantras can give you that extra boost. What you choose to focus on will work as powerfully for you as against you. Take what is meaningful to you about moving and meditate on it, sing it, say it or pray it out loud. Let the entire universe know that you’re determined. And nothing and no one will ever stop you.

YOU ARE AS GOOD AS THE PERSON YOU ARE WITH

2010-07-26T04:10:00.000-07:00

At one of my gyms there is a poster that reads: YOU ARE ONLY AS GOOD AS THE PERON YOU TRAIN WITH. I think there is a bit of truth in that message.

If you believe yourself to be one of the "Undisciplined ones", then it can help you to initiate friendships with people who show good discipline, or hire a trainer. More importantly if you look for someone to simply work out with---make sure you buddy up with a person who is motivated.

Teaming up with a chronic whiner or a negative realist,only means you will spend more energy assisting them. Choose to be with someone who has an attitude that you admire. Choose to be with someone who has the character of discipline equal or more than you.

FIT IS ALWAYS IN SEASON

2010-07-19T05:27:00.000-07:00

It is summertime. A time for picnics, vacations, and for some sheer panic. For some the idea of wearing less clothing means going to extreme measures to lose a few pounds. Unless those measures are kick up the work outs and/or eliminating junk food, I am not an advocate of traumatizing your body.

Unless you are doing a cleanse for religious or medical purposes, I can not understand why anyone would put themselves in potentially dangerous situation by fasting. Fasting to lose weight just isn't smart. Anorexia, bulimia and bingeing can have serious irreversible side effects. Here are a few taken from the March Issue of Health magazine :infertility, heart problems, tooth decay, bloating and overdosing on self medications.

I am surprised that people would rather hurt themselves than help themselves by (lets say) running a few miles. And why not begin anytime of the year? There is always going to be a summer. And looking good and feeling good are always in season.

BURN YOUR FAT NOT YOUR HEART

2010-07-12T05:53:00.000-07:00

FULL OF MEANING

2010-07-05T05:46:00.000-07:00

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.

THE BIG BBQ

2010-06-28T05:42:00.000-07:00

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.

THE NEW YOU

2010-06-21T05:11:00.000-07:00

There are a few times during the year when it still shows up at our front doorstep. Yes, the phonebook. Serving as a reminder of the past. Every time I see one I wonder "Who still uses the phonebook?" I suppose there are a handful of people who refer to it. The rest of us use electronic devices. Most of them end up in a cabinet or under a desk. Something we hang on to in case we might need it.
People seem to hold on to a lot of things both physically and emotionally. And sometimes they may not realize that there is just a better way of handling something. Like the phone book-- a habit, belief, feeling may have served a purpose at one time. As time goes on,you learn new things and advance in thought and behavior. To resort to an old habit just "because"--is like using the phone book. It might work but there is probably a better faster way of handling things.
Change occurs. Technology advances. We advance.

DADDYS BOY OR GIRL

2010-06-14T05:15:00.000-07:00

CHAIN REACTION

2010-06-07T05:36:00.000-07:00

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.

YOUR HISTORICAL BATTLE

2010-05-31T04:39:00.000-07:00

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.

MAGIC ON AISLE B7

2010-05-24T05:32:00.000-07:00

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.

HOCUS POCUS FOCUS

2010-05-17T05:29:00.000-07:00

ACCEPT THE POWER

2010-05-10T04:23:00.000-07:00

You and only you ultimately determine what you think, and feel. Nobody can make you do anything or feel anything. You always play the determining role about what you let into your mind and what you give attention to. You have the power of your mind and the ultimate freedom of what to think and how to think. You can chose to fully accept your power.

M IS FOR THE MANY CHOICES YOU HAVE

2010-05-03T05:42:00.000-07:00

TAKE IT LIGHTLY

2010-04-26T04:50:00.000-07:00

One of my client's co-workers baked cookies for her peers. When it got down to the last three, the office worker offered my client one of the last cookies. My client replied "You know I don't eat them." At that moment the woman insisted "Eat it. You know you want it. Just have one."

Certainly we understand that the office worker was not being malicious. The real disappointment is that when the same client had stopped smoking no one insisted she "just have one cigarette." We wouldn't think about standing there making statements like "You know you want it" with a lit cigarette.

It is not my responsibility to dictate whether someone should have a cookie or cigarette. I am just confused as to our peers cannot honor our choices. But mainly I am amused that people take others healthy food choices so lightly.

ALL LEVELS

2010-04-19T05:57:00.000-07:00

People are complex human beings who experience life on several levels (physical, emotional, mental and spiritual.) Real change work is done on all levels. The results and benefits are experienced in many ways.

In relation to healthy and fitness the benefits can be a new heightened self image. Achieving fitness goals leads to self-confidence, improved body image and discipline.

And as ones health improves it will effect the over all immune system, meaning a better work performance, fewer missed days at work and school etc. Good health can bring a increase in oxygen flow throughout the body especially the brain.

On a physical level health changes 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.

Finally ask a professional athlete if training is a spiritual experience and they will agree. Many people roll their eyes when you start talking about a professional athletics. As if they cannot relate to them. But we can learn alot from a professional. About their thoughts, their attitude etc. And if you apply what we learn to all levels you can experience the benefits on all levels

WHAT DID YOU SAY?

2010-04-12T05:12:00.000-07:00

I asked a weight client what she thought was the best thing she could do to get control of her weight. She replied: "Stop eating chocolate." She continued to add that she refused to give it up--- "It's the only thing I have!"I told her that I didn't think it was the only thing she had. When I asked her about her family, career etc and pointed out that she "had that" , she laughed. "I know that", she replied.

Making statements like that are not harmless. Not only did she say it out loud to me but I am certain she has said it to herself several times. By making a comment like that, she immediately creates a picture in her mind. And that picture translate to a suggestion.

I remember once I had heard an overweight woman tell her friend "I just look at a piece of cake and get fat." Now if she keeps telling herself that, she will always be right.

Food is important. We eat in order to live. But be careful how you speak about it. There is nothing magically about food. The magic comes from you. And your words have power. Remember you are the most suggestable to yourself. So it may be beneficial to listen to what you are saying.

GO AHEAD--UNDER INDULGE

2010-04-05T06:21:00.000-07:00

Yesterday I was participating in celebrating Easter with a friend's family. I had just enjoyed a very nice dinner and was satisfied. Seeing that my plate was clean, the host asked if I wanted more food. I replied "No thank you. I'm fine." The next line is something that I have heard on several occasions--- "Oh c'mon it's Easter." Now you can insert any other event in place of the word Easter. As it is not an uncommon for me to hear it after I decline to eat more.

I am still confused as to why people equate the success of an event with the feeling of over indulgence. What does one have to do with the other? If I wanted to overeat I would not need a celebration to do so. If I chose to celebrate or dine with friends, I am enjoying their company. Subjecting my physical body to unnecessary work and pain takes away from my experience. I chose not to overeat and to pass on foods substances that I consider damaging to my body (i.e. too much sugar and salt) I would never insist on making that choice for someone else. They are responsible for themselves. But no one ever says "C'mon have a drink. It's your birthday" to an alcoholic.

THE MISUNDERSTOOD EASTER EGG

2010-03-29T06:23:00.000-07:00

At brunch I often order a side of eggs. I was allergic to them as a baby but have since grown into being able to eat them. Aside from your basic hard boiled Easter egg--I like eggs. I think they are misunderstood.

Eggs are a great source of protein and "good fat". Assuming you are not frying them. Yes, eggs do contain cholesterol so clearly if you have high cholesterol you shouldn't be eating eggs. But if you are trying to prevent high cholesterol or get healthy, exercise can help by keeping your cholesterol low and preventing heart disease.

Regular sessions of swimming, running, and jogging have been shown to lower cholesterol. If you are changing your lifestyle to being healthier --- don't take away the egg. Add the exercise.

Besides your cholesterol, exercise has many health benefits. It is in my opinion the "fountain of youth. It helps to strengthen your heart, bones, and other muscles of the body, in addition to helping you to lose weight.

WHAT HAS THAT COUCH DONE FOR YOU?

2010-03-22T05:19:00.000-07:00

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.

LUCK HAS NOTHING TO DO WITH IT

2010-03-15T05:17:00.000-07:00

THE THING YOU DO

2010-03-08T06:14:00.000-08:00

How does a behavior become a habit? You keep doing it. Eventually it will just be the “thing you do.” Remember when you were a kid and your parents had to tell you to brush your teeth?
Knowing this provides an inspirational insight: you have the ability to reprogram yourself. This is an important discovery. If you want to be more slim and healthy, check your habits.

Let’s say you wanted to become debt-free. You would first begin by monitoring your money habits. You understand that as you create new spending habits, you also take action to generate money, consistently put money away and so forth. And if you did this consistently – month after month, and year after year, you would reach your financial goal.

The key is being consistent. In the same way, you must commit to better health. Healthy habits are those you commit to every day, because you value the long-term benefit.People who dabble in making changes in their life will find an excuse to quit after a week or after a month. And they always have the best excuses.

CHOSE IT AND LOSE IT

2010-03-01T06:13:00.000-08:00

When a challenge arises, or you are vulnerable, you can get overloaded. This overload can degrade your critical capacity, and you may absorb information that is not in your best interest. The information may then associate itself with and reinforce an existing belief of similar nature. Consequently, we may over-generalize and create false associations. The thought or belief may then perpetuate unwanted behaviors resulting in long-term patterns, which do not serve you, in your present or future state.

You are what you are today because of the choices you have made and the information and programming you have absorbed and acted upon throughout your life. The result is neither good nor bad – it is just you! But it is important simply to understand that most of your behaviors are automatically generated by past beliefs and memories.

Understanding this, you have the power to change the way you see yourself, to change your past beliefs,and to change your attitude about food, your body, and even your confidence in your ability to achieve the healthy body you’ve always wanted. You have this power, and this power is in your ability to chose.