HOW TO DISCIPLINE YOUR 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")

HOW SUGAR CAN AGE YOUR SKIN

I found this paragraph at http://www.smoothie-handbook.com/index.html. I knew sugar was bad but her is another reason you might think twice before you make statements like "one time won't hurt you" or "you have to enjoy life." Really? 


"There is a natural process in your body called glycation. It happens when the glucose in your bloodstream attaches to proteins to form harmful molecules called advanced glycation end products or AGEs for short. It’s a pretty simple process. The more sugar you eat the greater the number of AGEs you develop.

According to Dr. Fredric Brandt, dermatologist and author of 10 Minutes 10 Years: “As AGEs accumulate, they damage adjacent proteins in a domino-like fashion.”

Most vulnerable to this type of damage are the collagen and elastin protein fibers that keep your skin firm and elastic. Collagen is the most prevalent protein in your body. Once damaged, the normally springy and resilient collagen and elastin fibers become dry and brittle. This leads to wrinkles and sagging skin. According to a study published in the British Journal of Dermatology, this aging effect starts to show itself in the mid 30s and then increases rapidly after that.

In addition to damaging your collagen, the sugar side effects affect the type of collagen your body produces. The most abundant types of collagen in your skin are types I, II, and III. Collagen type III is the most stable and long lasting. The process of glycation will transform collagen type III into type I which has less volume and is more easily damaged. According to Dr. Brandt, “When that happens the skin looks and feels less supple!”

High-fructose corn syrup has the most of all sugar side effects. High-fructose corn syrup is used heavily in processed foods because it is sweeter, extends the shelf life, and is cheaper to produce. You will find it in most sodas, fruit-flavored drinks and packaged foods. Unfortunately, it produces the greatest number of AGEs.

To compound the problem, AGEs also deactivate your body’s natural antioxidant enzymes to reduce your antioxidant levels. This leaves you even more vulnerable to sun damage from free radicals which are the leading cause of aging for your skin."

IT'S QUALITY THAT COUNTS

A few years 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 did NOT increase the 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. 

I continued to work out while healing my knee both physically and mentally. I increased the intensity of every exercise both mentally and physically. I was very aware of my food choices. And as a result maintain a very healthy physical body.

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.

END OF THE THIRD QUARTER

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.

YOU ARE AMAZING

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.

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.