TIME ENOUGH

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".

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

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.

YOU DON'T NEED A FOUR LEAF CLOVER FOR LUCK

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.

MIND YOUR OWN FOOD BUSINESS

My clients who have decided to fine tune their eating habits are sometimes  met with resistance from their friends or families. Often it is with "innocent/caring" statements  such as "Let's just have fun. You can worry about it tomorrow." "Nobody wants to go out to eat with you anymore." or  "You are making me feel bad about my food."

Criticism that isn't supportive undermines our progress. And personally I think when people feel a need to comment on my food choices it's just plain rude. However, i remind myself that typically the comments others make tends to highlight their insecurities.  If you are the one making the comments ask yourself why you think the other person isn't "fun"?  Is food so central to your having fun. Or do you feel guilty about the choices you are not making?

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.

Head Over Meals

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BUILD AND LOSE

Resistance training is very important to becoming slimmer.While your body is getting stronger as you do resistance training--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. In my opinion prevention is better than reversing.

NOOK

http://www.barnesandnoble.com/w/head-over-meals-lee-betchley/1030701827?ean=2940012295453&itm=1&usri=head+over+meals

ANY AGE ANYTIME

In honor of the week 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.

READ IT

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NOOK

http://www.barnesandnoble.com/w/head-over-meals-lee-betchley/1030701827?ean=2940012295453&itm=1&usri=head+over+meals

Head Over Meals

Are you frustrated because you're STILL not reaching your weight goal, or freedom from health issues and negative self imposed feelings...http://www.headovermeals.com/buynow.html

NOOK

http://www.barnesandnoble.com/w/head-over-meals-lee-betchley/1030701827?ean=2940012295453&itm=1&usri=head+over+meals

LUCKY YOU

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.

SPRING IT FORWARD

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.

HEAD OVER MEALS

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DON'T EAT THIS DON'T EAT THAT

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.

THE MAGIC THREE

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.

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

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.

THE MOST IMPORTANT RELATIONSHIP

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.