6 Steps To Expanding Your Comfort Zone

How do you handle discomfort?  Most of us like to hide our head in the sand.  But that’s just going to make your discomfort grow.19912276_s

Of all the valuable skills you’ll acquire, learning to deal effectively with discomfort is one of the most important. Consider all the times you’ve wanted to do something, but either never started or came up short. It’s likely that your inability to handle the resulting discomfort was the cause.

If you could handle discomfort better, you would never procrastinate, never quit a diet, exercise every day, and complete everything you ever wanted to accomplish.

Most of us avoid discomfort at all costs. It’s the biggest limiting factor for most people. But, a little discomfort can be a good thing. Even a lot of discomfort is a good thing if you want to change your life quickly.

Unfortunately, avoiding discomfort quickly becomes a habit. You instantly feel better when you evade the thing that’s causing the discomfort. It becomes a preferred coping mechanism. It also self-imposes limits.

The good news is you can free yourself from these limits!

The key to mastering discomfort is to work at becoming more comfortable in challenging situations. As you move forward, you increase your comfort zone little by little. Before you know it, you’ve erased the limits you had previously set for yourself.

Follow this process to become more comfortable with discomfort and set yourself free:

Step 1

Start with something that’s difficult, but not too difficult. Learning Chinese is very difficult. But eating all your vegetables isn’t too difficult. Starting a gentle exercise program isn’t too difficult, either.

  • Start with something that will enhance your life, but won’t be too challenging to implement or take an excessive amount of time.

Step 2

Start slowly. If you’re going to start exercising, start with just 5-10 minutes. You can add a little bit of time each day or week. If you try to start with 60 minutes, it will probably seem too overwhelming to even get started.

  • Why not give yourself the best chance to succeed?

Step 3

Push through a little discomfort. Maybe you’re working on keeping the house clean. You’ll likely feel a strong urge to quit just 10 minutes into your cleaning regimen. Keep working. A little later, you may want to quit again, but keep going. The third time, allow yourself to actually stop.

Ÿ  Try to do this with everything. Avoid letting yourself quit anything the first time you get the urge to stop.

Step 4

Observe your discomfort. A great way to deal with discomfort is to simply observe it. How does it feel? How you try to avoid the situation that is causing the discomfort? Do you try to distract yourself with other activities?

Ÿ  You might rationalize reasons why it would be better not to continue. Avoid falling into that pattern.

Ÿ  Study your discomfort like a dispassionate observer. By simply observing and not becoming emotionally involved with your discomfort, you’ll likely notice that your discomfort lessens.

Step 5

Find a way to smile. Smiling is a key component of learning to be okay with discomfort. It’s hard to be miserable when you’re smiling. When the going gets rough, take a deep breath and force yourself to smile.

Step 6

Continue to push a little further the next time. Just like with exercising, you can always do just a little bit more the next time. Each time you work through a little more discomfort, it gets easier and easier. Your capacity to deal with discomfort will expand quickly.
You can learn to be comfortable with discomfort. Think of all the amazing things you could accomplish if being uncomfortable didn’t stop you! There really isn’t much you couldn’t do. Those that avoid discomfort the most tend to end up with the most uncomfortable lives. By accepting and managing your discomfort, you can build the life you desire.

Start small, but get started. Being a little uncomfortable never hurt anyone. Master your discomfort and you’ll set yourself free.

4 Steps to Giving Yourself a Confidence Boost in Just 30 Days

Chances are you believe in others more than you believe in yourself. You’re probably the first to encourage a friend to keep going Confidence-Keep because they have what it takes. But when it comes to encouraging yourself, it’s easy to shy away due to self-doubt.

It’s not fair to cheat yourself out of opportunities. Having low self-confidence can cause you to lose out on awesome experiences. And you certainly don’t want that, do you?

Now is a great time to start focusing on yourself and work on boosting your confidence. And it’s surprisingly easy to do.

Follow these steps to boost your confidence and start believing in yourself:

Step 1 Avoid hesitation. Self-doubt is often developed out of hesitation. Do you take a long time to act on an impulse? If you see an opportunity, does it take you a while to go after it? The longer you take to pursue something, the more reasons you’ll find for justifying your unsuitability for the opportunity.

  • Avoid “sleeping on it” if you can decide right away. For a self-doubter, delaying a response usually means losing the confidence to go after the opportunity.
  • Do you think you’re not ideal for a new role you’ve been offered at work? Forget about that for a minute. Focus on the fact that you were actually offered the job for a reason!

Step 2 Challenge negative thinking. It’s easy to diminish self-confidence by harboring negative thoughts. But before you accept negative thoughts about yourself as a reality, challenge the thinking.

  • Instead of accepting you’re not good enough, take a moment to think about the facts. Have there been instances which support your negative thinking? If the answer is yes, then remind yourself of your many positive experiences as well.
  • Beware of thought patterns that can eat away at your self-esteem. Avoid looking at life as “black or white” and live in the grey area sometimes. You may not have one trait or another, but you could have the perfect combination of what you need for your life!
  • Always be sure to differentiate between feelings and facts. Just because something makes you feel a particular way doesn’t mean there’s any fact in it.

Step 3 Be kind to yourself. As someone who rarely displays self-confidence, you probably give yourself a hard time and consider yourself inadequate or ill-equipped. But when was the last time you were actually kind to yourself?

  • Spend some time each day highlighting your positive traits. Remind yourself what makes you beautiful inside and out.
  • Celebrate the small successes to help remind yourself that you’re actually more amazing than you give yourself credit for.
  • Try spending some time with positive people. Their energy rubs off quite easily!

Step 4 Learn to listen to and accept compliments. Most of the time when people say nice things about you, they mean it! Take the time to really hear what positive things are being said about you. Absorb the thought and believe them!

  • If someone says you’re beautiful, believe them!
  • Spend some time listening to the kind things said by others. And remember to say thanks each time. It helps to cement the positive thoughts in your mind.

During the next 30 days, be patient with yourself. Consider each of these tips on a daily basis. Gradually, as with anything else, practicing self-confidence becomes second nature.

In no time, you’ll see the world is in the palm of your hand. And you’ll hear every opportunity calling your name. Aren’t you excited for that time? Start building your confidence now and soon it will be yours forever!

Freeze Your Mood. From Stressed Out to Chilled Out

Do you lash out when you feel angry or upset because you hope that venting will make you feel better? It turns out that mood freezing Stressed out to chilledis a more effective option.

The term “mood freezing” comes from a study where researchers deliberately got people riled up. Then, they fed them a pill that would supposedly make it impossible for them to change their mood. Once people were convinced that aggression would fail to give them relief, they tried other solutions and said they felt happier.

On the whole, catharsis is a myth. Expressing unpleasant feelings usually fails to get them out of your system, even if you enjoy the venting in a way. Relaxation and other techniques are more effective.

Benefits of Mood Freezing and Other Non-Aggressive Techniques

  1. Protect your relationships. Blowing off steam can distance you from your loved ones. Respectful discussions smooth the way for staying connected and for greater cooperation.
  2. Clarify your thinking. Anger clouds our minds. It’s easier to be logical when you’re calm.
  3. Avoid regrets. Once you use your upper case voice, it’s hard to take it back. Speaking gently spares you from having to make a lot of repairs.
  4. Enjoy more happiness. Anger may sometimes feel exciting. However, in the long term, abandoning aggression will make you more content.

Non-Aggressive Alternatives for Dealing With Unpleasant Emotions

  1. Accept the situation. For instant relief, decide to make the best of whatever happens. As you pay attention to things you can control, other factors become less disturbing.
  2. Practice relaxation. Develop relaxation methods that work for you. Engage in daily meditation or take a walk. Listen to instrumental music or get a massage.
  3. Retire to a quiet place. Modern life bombards us with noise so it’s nice to have someplace you can retreat to. After listening to Chopin while taking a warm bath surrounded by candles, you may feel differently about the seatmate who snored all through a long flight.
  4. Take a pause. There’s a lot of wisdom in stopping your anger by counting to ten. Give yourself time to consider how to respond when a coworker saddles you with extra work.
  5. Anticipate consequences. Use that interval to calculate how different approaches are likely to turn out. Splitting up chores with your roommate sounds more promising than seeing how high the kitchen garbage can pile up.
  6. Talk it over. Direct discussions usually work best. Negotiate a flexible work schedule with your boss rather than letting resentments build up over last minute overtime requests.
  7. Challenge media representations. Lots of movies and TV shows celebrate aggression. After all, it does look dramatic. Maintain a critical mind so you can separate entertainment from real life.
  8. Seek distractions. Some things need to be examined and others are best left alone. Listen to an audio book to take your mind off a long daily commute.
  9. Analyze events. On the other hand, serious issues require more attention. Ask yourself why a long term friendship now seems strained. It’s worth getting to the bottom of it.
  10. Address root causes. Make an effort to identify the ultimate source of your feelings. Your distress over a broken fingernail may really be tied to deeper concerns about your body image.
  11. Change your routine. There may be a grave dilemma in your life or recurring patterns that bother you. If you want different results, do things differently. For example, put an end to homework squabbles by agreeing on a set schedule or hiring a tutor.

If you want to be happier, try to vent less and relax more. No pill is necessary. Train yourself to react peacefully to unpleasant emotions.

7 Highly Effective Habits of Living In Serenity


Being in your own company gives you the chance to see where you’re heading in terms of your relationships, career, and spiritual evolution.

First I want to suggest if you want to live in serenity get a plan and stick with it!

Do you genuinely feel a sense of serenity on a regular basis? Or does it seem like feelings of anxiety in nearly all aspects of life have become the status quo? Most people aren’t able to enjoy feelings of calmness and peace on a regular basis.

Everyone feels this way from time to time. But with effective habits, feelings of constant anxiety in your life can become a thing of the past.

Controlling yourself is the best solution. You might have some control over your environment, but you can’t control others. Your own response is the only thing completely under your control.

If you’d like to experience a more peaceful life, try adopting these 7 habits of serenity:

Create a calming morning ritual. Getting up early is important. Most people make the mistake of staying in bed as long as possible. This results in rushing around and relying on luck to get out of the house on time. If one event takes you off course, you’ll be late.

  • Ÿ  Get up early enough that you’re not rushed in the morning. Exercise a little bit. Meditate. Read the paper with your coffee. Take a walk around the block.
  • Ÿ  Mornings tend to be quiet and peaceful, and if you get up early, you can enjoy them.

Notice how you respond to stress. When you’re faced with a stressful situation, take note of your behavior.

  • Do you feel overwhelmed by stress?
  • Do you overeat?
  • Do you work to eliminate the stress?
  • Do you find some way to distract yourself to avoid the situation?

Create healthier responses to stress. Replace any unhealthy responses with something more peaceful. Maybe a cup of green tea or a few minutes of yoga would work for you. Calling a friend might be an option.

It’s not personal. Many of us are quick to take things personally. For example, if your employee doesn’t follow your instructions, do you assume they’re being defiant? If your partner isn’t affectionate for a day, do you assume they don’t care about you?

  • Ÿ  The truth is that most of the time it’s not about you. Everyone has their own issues to deal with. The odds are excellent that you’re not the cause of someone else’s mood or behavior

Feel gratitude. Everyone has things in their life that are worthy of gratitude. What are you grateful for?

  • When things seem the most challenging, it’s a perfect time to list off the things for which you are the most grateful.
  • If you think about these things, you’ll feel better. This is one of the best habits anyone can create.

Only do one thing at a time. Attempting to multi-task is stressful. It’s also not productive to rapidly switch back and forth between multiple tasks.

  • For example, when you’re driving your car, just drive your car. Don’t try to drive, text, and eat breakfast at the same time.

Minimize the noise in your life. Audible sounds, visual clutter, and the other extra items in your life that you really have no need for all clutter up your mind as well as your environment.

  • Having too much stuff in your life will make you miserable. Keep the most important items and get rid of the rest.

Developing these habits will make your life more calm and serene. There’s a tremendous benefit to reducing the stress in your life. You’ll be healthier and enjoy your life more.

Try a few of these habits on for size and then add more as the initial ones become ingrained. Your current stress challenges are largely a habit. Take control and create habits that serve you well.

Combating Holiday Stress

Holidays can be stressful but only if we allow it to happen.  Spending your time focusing on the wrong activities makes for more stress 16335099_sand no fun.  While the holidays have the power to bring some of the most joyful times in your life, they can also be the cause of a great deal of stress. The stress can stem from many different situations such as family disagreements, scheduling conflicts, and money issues.

No matter what situation your stress is coming from, it’s important to take a step back from the stress to hold onto your sanity.

Try following some or all of the following tips:

  1. Get Your Shopping Done Early. When you get your shopping out of the way early, you can save yourself stress on a number of levels. You won’t be battling other shoppers during peak shopping times. You won’t have to worry about making split second decisions on gifts. You’ll also have the time to craft a budget to help make your money stretch to the best of your ability.
  2. Take Time to Yourself. We often take the time to think of others during the holidays. While that’s very important to maintain, you can’t forget about yourself in the process. Remember to schedule “me” time and concentrate on winding down. In order to take good care of others, you first have to take care of your own health and well being.
  3. Keep a Cool Head. While it may not be a problem with every family, sometimes the togetherness causes conflicts and clashing. Before you enter a family holiday event, tell yourself that you’ll take the high road. You don’t want an argument to ruin your chance at fun during the holidays.
  4. Keep Up Your Exercise Routine. Sometimes the thrill of the holiday season can disrupt your daily routines. While a little break from exercise might not make a big difference in your physique, it might make a difference when it comes to your stress level. Try to keep up some form of exercise, as it will provide you with a release from stress.
  5. Watch your Diet. It’s not fair to yourself to completely avoid indulging around the holidays, but at the same time you should always remain in control. Watch what you’re putting into your body, because large amounts of certain foods can definitely affect how you feel. The two big ones to watch are caffeine and sweets.
  6. Buy Yourself a Present. While you’ve been budgeting money for everyone else, there’s no reason why you can’t buy yourself a little something. After all, you’re sure to be getting something that you want. You can even schedule yourself a massage, which is an excellent way to maintain a healthy stress level.
  7. Get Enough Rest. The excitement definitely kicks in during the holidays. Sometimes you’ll lose sleep because of stress, and sometimes you’ll lose sleep because of excitement. Either way, you’ll be doing yourself a favor by concentrating on relaxation and getting to bed at a good hour. If you start a pattern of getting less than 8 hours of sleep per night, you could be setting yourself up for stress without even really knowing it.
  8. Learn to Delegate. If you come to the realization that you’ve been put in charge of too many things, don’t pile on the stress – instead, delegate the tasks. Be wise enough to know when you need some help and ask for it. You can even get the kids involved with certain preparations.
  9. Be Flexible. Of course you have an image in your head of how you’d like certain holiday events to play out. You also know that things don’t always go according to plan. Realize that certain things will not be perfect, and you won’t feel so much stress if things do go wrong. Go with the flow and have back up plans if necessary.

Juggling Multiple Goals? – Join the Crowd

You probably think life would be so much simpler if you could just concentrate on helping your kids with their homework or running a 20709689_sfaster mile. The reality is that we all have to juggle a wide variety of goals.

A number of studies suggest that breaking goals down into specific action steps works when applied to a single goal. However, that approach tends to backfire when we have more going on. It seems we become more aware of the potential obstacles in our way.

So what do you do if you need to make progress on multiple fronts without getting overwhelmed? Consider these strategies.

Evaluate Your Current List of Goals

  • Select three priorities. If you feel like you’re being pulled in all directions, take time to reflect on what matters most to you. You may decide that preparing simpler meals is an acceptable tradeoff for having more time to spend with your family.
  • Be realistic about time limits. We often underestimate how long it will take to complete routine tasks. Ensure you know how much time you really have to work with in a typical week.
  • Decline requests tactfully. Learning to say no graciously will spare you from taking on excessive obligations. It’s okay if you want to skip a baby shower for a former coworker you lost touch with years ago.
  • Stay up to date. Our objectives shift at different stages in our lives. Go ahead and scale down your career ambitions if you’ve found greater meaning in your spiritual practices.

Juggle the Goals You Want to Keep

  1. Select role models. Interestingly, researchers have found that we’re more optimistic about handling multiple goals if we think the people around us are busier than we are. Get inspired by a neighbor who’s training for the Olympics and finishing law school.
  2. Define your success. Figure out how to grade yourself. Maybe you want to excel at parenting, but you’re satisfied with getting your car washed once a month.
  3. Merge projects into one. Just spotting the connections between one concern and another may make your life easier. Focus on being healthy rather than counting every calorie.
  4. Resist rushing. Slow down. Chronic stress undermines your performance across the board.
  5. Segment your time. Break your day up into broad time slots. Budget an hour to spend on writing a report. Devote the next half hour to walking through the park. Switching between activities will keep your mind fresh.
  6. Master logistics. Organization helps you get things done more quickly. Calculate the best route for completing all your errands in one trip instead of making separate outings to pick up the dry cleaning and drop the dog off at the groomer.
  7. Work as a team. Encourage a spirit of community and cooperation. Thank your kids for pitching in with age appropriate household tasks. Take turns cleaning the office refrigerator.
  8. Seek expert help. Shorten your learning curve by consulting those who already know the ropes. Financial planning is one key area where professionals can help you understand how to balance different needs.
  9. Know your best time of day. Schedule your most challenging demands for the times when you’re at your peak. If you’re an early bird, study foreign languages over breakfast. Night owls can review their finances after dinner.
  10. Stay fit. Protect your ability to pull off everything you want to do in life. Make sure your goals include staying in top physical and mental condition.

Pare down your to do list and coordinate your efforts around the goals that are most important to you. You’ll worry less and get more accomplished.

Holiday Weight Loss Tips Part 3 of 3

Today I’m going to cover the final 5 tips.  All these tips can be easily incorporated in you daily life.   20298803_s

11. No Eating After 7p.m. This can be extremely difficult to do. Especially when most holiday get together s happen after 7 o’clock! If this is the case, then you should eat before you go to the holiday bash. Most foods are not properly burned off if eaten after 7 o’clock p.m. So, it’s best if you eat long before this time rolls around. However, you can eat something healthy such as fruits or vegetables minus the fatty dips if you really need to snack on something.

12. Drink More Liquids Than Eating. Drinking more liquids will fool your body into believing it is full. Therefore, you can drink lots of water, unsweetened tea or coffee, diet sodas, low calorie fruit smoothies or soft drinks (non-carbonated), etc. without feeling the guilt of over eating. Stay away from higher sweetened drinks as this will defeat the purpose of watching your weight.

13. Eat Something Before You Go Grocery Shopping. Actually, you should eat something before you do any out of the house, or in house for that matter, activity that will burn calories. But, the main reason for going grocery shopping on a full stomach is that you will be less inclined to purchase all those fattening junk foods because you are not hungry so you aren’t tempted by those types of food choices. You will be able to stay on track and only purchase those things you need from the grocery store instead of packing your cart with weight packing foods!

14. Plan an Out-Door Activity. Depending on the region you live it, whether the weather is warmer or colder, plan on doing something outdoors. This can be something you do by yourself, with family, or friends that doesn’t involve any eating. Things like cutting down your own Christmas Tree, shopping for gifts, either last minute or not, walking through the park (you may want to do this with someone or a group of someone’s for safety reasons), going sledding, skiing, skating, playing some backyard football, collecting pine cones and creating some simple bird feeders with bird seed and peanut butter, and any other activities you can think up. Try to do one thing each week to replace a day of exercise or work out that you would normally do to keep things interesting and everyone in the holiday spirit!

15. No Healthy Food Choices? Bring Some! Cutting up vegetables or fruits to create a holiday health tray can be a nice ‘change of pace’ for your friends or family. Why not try brining some healthy holiday cheer at your next get together. Chances are someone else in your extended friends or family network are trying to watch their wastes too and would appreciate having a healthier-than-normal food choice. Even if that isn’t the case, you are still saving yourself tons of work out time later once all those extra caloric fatty foods are attaching themselves to your waistline.

Holiday Weight Loss Tips Part 2 of 3

Take a few of these tips and put them in place today.  Use the ones that work for you and throw away the one’s that don’t. 18325240_s

6. Know Your Eating Boundaries And Don’t Cross Them. This tip is especially important if you are already dieting or trying to lose weight. You know better than Aunt Betty what you can eat. Even though her home-made pound cake might taste wonderful, you may want to not opt for seconds if you are on a strict diet. Many people like to splurge around the holiday season, but it’s all a matter of will power really. If you just can’t help yourself and must have some of Uncle Fred’s ambrosia salad, then take a smaller than normal portion of it.

7. Go For The Healthy Food Choices. Almost every family unit has at least one ‘health nut’ within its midst. If there are healthy food choices available, then eat more of the plain fruits and vegetables instead of the pies cakes and cookies in the holiday ‘spread’. Remember too that extra dips can help pack on the pounds. Don’t be afraid to ask what the dips are made from so you can make a more informed judgment on whether or not you can enjoy them. Also, you can always bring healthier food dips for fruits and veggies with you such as yogurt or reduced calorie veggie dips that are sold at most major grocery stores before the big get-together.

8. Eat In Moderation With Smaller Portions. As discussed earlier, take smaller portions of all those calorie packed goodies. This way, you can still partake of all the wonderful eats without packing on all the extra pounds that go along with all those goodies. And remember too to balance out the bad foods, or those that are packed with sugars and carbohydrates, with good foods such as plain fruits and vegetables.

9. Drink In Moderation. No, this is not an advertisement for drinking and driving, even though you should always have a designated driver if you plan on drinking more than the legal limit of course, or anything at all due to cold, icy, roads. Rather, many holiday drinks are packed with extra sugars, so watch how much of the good old egg nog you drink. This goes for both alcoholic and non-alcoholic beverages. Water is always a great choice, or non-sweetened tea or coffee. There too, is also diet soda pop if you are a soda drinker.

10. Substitute Whole Grains In Lieu of Higher Carbohydrate Filled Grains. Try to steer clear of white breads, sugary cakes, potatoes, cookies, or anything else that you believe to have a high carbohydrate count. These can put a lot of weight on you quickly and is why many diets try to steer clear of these carb laden monoliths. Go for the whole wheat, multi-grain, sugar substitute holiday food choices. Sure, it’s not the same as loading up on all the ‘bad-for-you’ foods, but you’ll be glad you did when January rolls around.

The final tips I will cover tomorrow so look out for more great tips for to use for this holiday season.


Holiday Weight Loss Tips Part 1 of 3

Here we are smack dab in the middle of the holiday season.  Food food everywhere.  Personally I don’t believe in dieting.  They don’t 11141018_swork.  Or at least they have never worked for me. The holidays don’t have to be the time when you gain that extra 5 – 10 pounds.  If you’re careful and watch what you eat and just follow a few simple tips you can avoid the weight gain.

1. Stop Eating When You Feel Full. This is something most people won’t, or don’t, do. Especially those that are in the ‘clean plate’ club and don’t like to leave extra or left over food on their plates. Honestly, there is absolutely no shame in leaving that extra portion of food on your plate. When your tummy feels full, just push yourself away from the table and say “No More For Me Thanks!”

2. Take A Few Extra or Longer Walks. Walking is a terrific form of exercise, and can be a great cardiovascular work out in colder temperatures. Especially when there is a nice layer of snow on the ground. Next time you go to let your dog out to do their bathroom ‘business’, why not slip on your coat and shoes, grab their leash and take them for a walk around the block, or down a few blocks. Fido will love you for it and you will be making yourself a healthier ‘you’ by doing it as well.

3. Don’t Count Calories Incessantly. This is unnecessary and will drive your loved ones crazy and yourself too. Let’s face it; there are enough stressors around the Holidays to worry about. Gaining an extra few pounds should be the least of your troubles! The best thing you can do if you are already dieting is to watch not what you eat, but how much of it you are eating instead of trying to keep track of your caloric intake. Unless of course you are on a strict diet and need to avoid things that contain higher carbohydrates, sugars, etc. In this case, you would obviously want to avoid eating things like potatoes, breads, cookies, candies, cakes, etc.

4. Use Reduced Fat, Sugar Substitutes, or Fat Free Ingredients in Your Recipes. Lots of people complain that fat-free or reduced fat ingredients change the flavor of their favorite recipes, and not in a good way. But, in all reality, there is barely a hint of difference in flavor. In fact, if one did not have the knowledge that normal ingredients such as sour cream had been replaced with a fat-free or reduced fat substitute, you would never hear a peep about the taste. When replacing sugar such as pure cane sugar with a substitute such as Splenda, Equal, or the like, you may notice a taste difference. So, in this case, if you have picky family members, simply make two versions of the same dessert or snacks and let your family opt for their own choice.

5. Eat One Big Meal Instead Of Continuous Snacking Or Smaller Meals. Opinions will vary on this one, but whether you’re eating a bigger meal once, or several smaller meals throughout the day, the amount of food you are taking in is just about the same at any rate. The difference in eating a big meal once is that you will be completely full, or have the full ‘feeling’ so you won’t be hungry as much. And DO NOT think you can have your 3 square meals a day and then add a couple of more to the mix. That will most definitely pack on the unwanted pounds. Remember to always eat in moderation and keep in mind the full feeling. When you are getting full, STOP EATING!


More Tips tomorrow


Dealing With Life’s Adversity is Definite But Being Miserable is Optional

You’ve seen the stories where an average person successfully bounces back from great adversity. People like this know to move 19062799_sforward and start over again. Why is it that some people seem to bounce back from any sort of adversity and others do not?

Resilience is important. It’s the main character trait that determines whether someone is able to dust himself off and get back into the game of life.

Some people are practically destroyed by misfortune and are very good at remaining a victim. But others come back even stronger from adversity. People that are very resilient have some unique traits.

Researchers have shown that resilient people are:

  1. Optimistic about the future. Current challenges are viewed as temporary. There is a real expectation that things will improve in the near future. Only when you’re lucky will you get more than you expect, so it’s wise to expect more of what you want!
  2. Accepting of bad times. They realize that bad things are bound to happen. They accept it with a minimal amount of emotional fuss. Consider that getting upset has never been a genuine solution for any problem.
  3. Aware of their strengths. They have faith in themselves and believe they can be successful with their knowledge and abilities. Remember that it’s difficult to take action when you expect to fail.
  4. Focused on what they can change. They don’t worry about the things that are out of their influence or control. They focus on changing the things that can be changed.
  5. Active. Resilient people don’t wait for someone else to come and save them. They take action and do everything they can to help themselves.
  6. Forward-looking and understand that you must sometimes take risks. Those with a high-degree of resiliency look at the possibilities and are willing to take on a reasonable degree of risk to create an even better future.

Do you have these traits? Are you willing to do something to improve your resiliency? It has been suggested that the ability to respond strongly in the face of adversity has a genetic component. Some people are simply born with a greater capacity to deal with challenging times than others.

However, we all have some capacity for rising to deal with adversity. For example, at some point, you’ve probably misplaced your keys in the morning. You probably didn’t instantly say to yourself, “Well the day is lost. I’m going back to bed.” You decided to look for your keys and continued looking until you found them.

Try these tips to strengthen your resilience:

  1. Force yourself to focus on the positives. Think about all the things you have in your favor. Things are better than you think. Focusing on your shortcomings is a good way to stop yourself dead in your tracks.
  2. Think about the most resilient people you know. How would they handle your challenging situation? What can you learn from them?
  3. Focus on solutions. Think about how you can solve your dilemma. Avoid wallowing over the dilemma itself.
  4. Call on friends and family for support. Everything seems easier with a little help and support. Make new friends when you have the opportunity. The stronger your network, the easier your life will be.

Adversity is a fact of life. But you can choose how you’re going to handle that adversity. Just because you’ve struggled to overcome obstacles in the past doesn’t mean that pattern must continue.

Develop your resilience to the highest possible level. Be too strong to worry and focus on solutions and the exciting future that awaits you!