Focus and Presistence The Key to Weight Loss

Lossing weight can be nerve-racking. It’s among the most difficult thing you will ever attempt to do.   If you ask 100 different individuals regardless of who they are, I’d wager the vast majority would indcate  losing weight was a major problem.

Slimming down can be difficult because it’s frequently done for a special occassion.  Shedding a few pounds just in time to fit iinto that dress for the holiday party,  or next weekend’s beach trip. Even though it took time to put on the weight, somehow we want it to as if by magic vanish instantly. The fact is that slimming down takes time for everyone. You’re not alone!

Regrettably, those few extra pounds can’t  just melt off our bodies, and that’s why most people find it hard to remain presistent and focused on our weight loss goals. Fortunately, there’s a solution and it all begins with a positive and confident mindset.

Weight Loss Affirmations

The trouble that a lot of of us have is that when the weight doesn’t disappear immediately, we get frustrated or discouraged, and that causes us to give  into the  temptation.of making the wrong food choices.  We have thoughts of, “Nothing’s ever going to work so I might as well just eat” that set us back when we have just barely in the weight loss process.

Instead of permitting these thoughts to plant a negative seed in your mind,  use affirmations to positively react to negative thoughts. Doing so will also serve as a reminder of your goal. Weight loss affirmations can help you shed pounds by encouraging you to stay focused and motivated, even in times of struggle and disappointment.

Overcoming Self-Defeating Thoughts

We all would like to believe we have the self-discipline necessary to lose weightt. Healthy nutrition often feels like it involves a great deal of  work and  time, it’s easy to get discouraged and give in to temptation. The problem is that when we get frustrated or impatient, we lose sight of why we initially started on this journey. If you decide to abandon your efforts or are tempted by a forbidden food, you can pull out your list of affirmations and use them to combat the self-defeating thoughts and attitudes.

The greatest thing about affirmations is that they can be used any time of the day or night. After all, they will become embedded into your subconscious! The more you use them, the more your behavior and decisions will change, and the more power you will have over self-defeating thoughts. Here are a few affirmations you can try.  Use those that resonate with you.

I dissolve all blocks to reaching a healthy weight for me

I forgive myself for substituting one appetite for another

I fill all physical appetites in physically healthy ways

I am aware of my eating habits and how they affect my weight

I am willing to change my eating habits and I do so easily
I enjoy the process of reaching a healthy weight for me
I do everything I need to do to achieve my healthy weight
I see myself at my healthy weight and I achieve it
I have non-stop daily determination to reach my healthy weight
It is easy for me to stay on my plan to obtain my healthy weight
I have a positive attitude about what I eat, how I eat, and when I eat
I dissolve all need and all triggers to overeat
I enjoy eating less while getting all the nutrition I need
I eat the foods and amounts that keep my weight where I want it to be
Developing healthy eating habits becomes easier each day
I stay on a healthy eating plan and maintain my healthy weight easily

Transforming Change Is Necessary For Growth

As you reflect on your life, realize that every growth period is accompanied, and sometimes caused, by significant changes. Like it or not you must be willing to transform if you wish to grow and have the desire to become the best you can be.

Accept change as a normal part of your daily life. Let go of the tendency to hold on to life as it is and welcome new changes as opportunities. This is especially true since you don’t know what’s around the corner, so why resist change? It could be just what you need!

Open up your mind to new possibilities. This allows you to accept new ideas and grow exponentially.

To develop new skills, make up your mind to change old habits and make new ones to create the life you desire. Be ready to take action to pursue your goals, changing your  path from time to time will help overcome challenges.

Remember you grow as a result of changes- so welcome change!

Everyday life causes you to grow in mind, body and spirit as you become more knowledgeable and wise with each life experience.  Every change can add to your inner strength if you let it; so, “Bring ‘em on,” and you’ll only get better and better!

Today, I welcome changes as opportunities to grow. Come what may, I know I have the strength to tackle them with optimism and the wisdom to seek their advantages.

Self-Reflection Questions:

1.  Do I resist change?
2.  What changes in my life have resulted in significant growth?   What area of my life would I like to improve upon today?
3. What changes can I make to strengthen myself in this area?

“Get Smart” With 15 Supercharging Brain Activities

Most of us (if you’re  willing to admit it) are a little afraid of a deteriorating  memory as we get older.   Here’s the thing if you don’t keep your mind active, studies have show that your brain loses some of its functionality as you age, which causes memory loss, brain fog, and even Alzheimer’s – ouch.

A well-stimulated brain also elevates your mood, which helps you feel better on the inside.

Here are 15 brain boosting activities:

1. Play games that challenge and stimulate your mind. These include:

•  Picture Puzzles
•  Strategy Games 
•  Crossword Puzzles
•  Card Games
•  Deduction Games (such as Clue)
•   Sudoku or word puzzles
•  Optical Illusions

2. Reading stimulates the brain as it activates your imagination. Reading also helps with memory retention and problem solving, especially if you’re reading a mystery. Also, self-help books stimulate your brain by helping you to think for yourself, as well as find solutions in your mind.

3. Exercising helps circulate blood that carries oxygen to your brain. Over the long-term, exercise is proven to increase brainpower and even create new neurons – and you thought exercise was only good for the body.

4. Stimulate your brain with meditation. Meditation has been shown to increase your IQ, relieve stress, and promote a higher level of brain functioning. Meditation also stimulates the prefrontal cortex of the brain, the area of the brain responsible for advanced thinking, ability and performance.

5. Deep breathing helps deliver oxygen to your brain.  Oxygen helps you be more alert and awake. As little as 10 to 15 minutes of deep breathing daily can increase brain functionality.

6. Taking fish oil supplements is literally like membrane material for the brain.  The two primary components in fish oil, DHA and EPA, strengthen the emotional center of the brain and boost focus.

7. Studies have proven that listening to music strengthens the right hemisphere of the brain and actually changes the structure of it. Also, people who listen to music are shown to be more emotionally intelligent than those who don’t.

8. Writing improves memory and thought expression.  Writing articles, blogs, or journal entries stimulates thought processes, which also enhances brain function.

9. Sleep clears out brain clutter and reduces brain fog. When you don’t get enough sleep at night, your memory and normal brain function suffers.

10. Painting is shown to be an effective brain booster in that it sparks the creativity within you. Even if you’ve never tried painting before, give it a shot. You’ll find that you feel more creative and may actually enjoy it.

11. Starting the day out with a good breakfast has been proven to supply energy to the brain and body for the whole day. When you skip breakfast, you’re missing out on a powerful edge, both physically and mentally.

12. Walking allows you to clear your mind and thoughts. Not only is it good exercise for your body, walking gives your brain a chance to wander freely, clearing it of any troublesome thoughts.

13. Drink a serving of pure fruit juice. Fruit juice contains nutrients that revitalize and refresh the brain. Juices to drink are pomegranate, blueberry, and cranberry as they deliver more focus and energy.

14. Students who drink some caffeine before an exam typically have higher scores than those who don’t. This is because caffeine stimulates activity in the brain, which produces better focus and thinking ability. Don’t overdo it though!

15. Draw a picture. Like painting, drawing stimulates the creative side of your brain. So get out some colored pencils and start boosting your brainpower.

To get the most out of these brain boosting activities, mix them up and do a variety of them at different times. Just choosing one won’t boost your brainpower, however, combining and alternating them will give your brain t

Loving Your Life By Living Simply

Confucius once said, “Life is really simple, but we insist on making it complicated.”

 If you make life complicated and fill it up with a bunch “stuff,” how can you ever focus on what matters most?

 Many of us are running around trying to squeeze everything we can out of life when, in fact, we’d be a whole lot happier and healthier if we savored the beauty of simplicity!

Here are some tips you can use today to simplify your life:

 1.      Clutter. When you eliminate the clutter around you, you’ll gain a deeper appreciation for the things are dearest to you.

•  Ask yourself: When was the last time I read the stack of books piled up on the floor? When did I last notice the details on one of those little trinkets I got while on vacation? When did I last wear the scarf lying on the closet floor? Give this stuff to someone who needs it!
• De-cluttering will give you an opportunity to enjoy the things that truly matter to you. Plus you’ll feel a sense of relief with an organized working and living space.

 2.      Food. Food is another aspect of your life that can be simplified in many ways. Instead of worrying about the next bite, enjoy the taste of the food that’s already in your mouth. Savor it. Let it all sink in and try to taste each flavor.

•  Also, consider the ingredients in your food. Take the time to use quality ingredients instead of processed or chemically enhanced foods. The end result will taste better, and your body and mind will thank you for the nourishment!

3.      Gadgets. Think of all the gizmos and gadgets in your life. Do you use them all? Do you even use half of them?

•  The more stuff we have to “connect” us, the more we become disconnected! Take the headphones out of your ears, turn off the car radio, and put down your cell phone. Instead of trying to be always connected, communicate with those around you. Nothing is more satisfying than a rewarding conversation or a family fun night!

4.      Thinking. A cluttered mind steers you away from what’s most important. The reality is that simple ideas are almost always better. By simplifying your thinking, you open your mind to new possibilities.

•  A simplified mind doesn’t mean you aren’t thinking, it just means that you’re choosing to focus on one thing with greater clarity.
•  When your attention is split in several directions, it’s awfully hard to make rational decisions. And if you’re dwelling in the past or worrying about the future, how can you live in the moment? Release distractions from your mind and you’ll not only feel better, but you’ll regain a sense of peace within you.

5.      Schedule. If you’re trying to jam a week into a single day, you’ll feel a tension that will tug you away from where you’re meant to be. Instead of wondering what’s next, savor the here and now.

•  Eliminate some of the clutter in your hectic schedule and do what’s best for you and your family, not everyone else.

Living life simply is extremely rewarding. When you do so, you eliminate many of the useless cares and are able to focus on what’s really important to you. Give it a try!

Stress Free Living – Using Self Talk To Conquer Fear

Fear of failure, fear of change, even fear of success can hold you back from creating a   life by design.  Uncertainty and doubt can and will erode your  self confidence and lower your  self esteem.  The one thing in life you can be sure of,  is we all have fear.  Being afraid is a normal part of living but letting fear hold the key to your happiness will undoubtedly affect your joy for living.

The first step to eliminating fear is identifying the cause. Self talk is ineffective unless you understand the root of the problem. When fear overrules your life it effects both your   mind and body.

We talk to ourselves all day every day.  Except most of the time we say negative things to ourselves.
“Nobody likes me”
“I can’t get anything right”
“I don’t know what’s wrong with me”
“I’m so dumb”
Does any of this sound familiar?
Self-talk is more then just positive thinking and positive talk.  Thinking about something and never taking action is just thinking.  Yes you’ll feel better but it will have a limited impact on your life unless you take that thinking and add a quotient of action.

So when you look at it that way, self-talk at least effective self-talk, is action talk.  You can say to yourself all day everyday for a year “I’m successful”  but if there’s no action behind the words it’s pretty meaningless.

Do not let fear control your life. Self-talk will help you to do anything you want when your use positive thinking. Some people are afraid to climb over a fence. To overcome this fear of going over the fence, tell yourself you can do it. Face it and force yourself to go over the fence to the other side. Overcoming a fear systematically and self-talk your way through each step will help you to accomplish this fear. Think positive you can and will do it to succeed.

The key is to talk small steps every day.  When a negative thought comes into your mind reverse it with something positive.  And most importantly take an action step to reinforce the positive self-talk.

You are in control of your own desitiny, by the actions you take each and every day.  Be self-aware, and  self-confident to improve your self-esteem.

Stress Management – 7 Reasons to Avoid Mismanaging Time With Multi-Tasking

Time management the great illusion. Often we talk about managing our time as if it were as simple as following steps one two three, and I guess in some ways it is. We all know, you can’t get back loss time. So in an effort to get more done on any given day you may decide multi-tasking is the answer. But this leads to mismanaging time and causes stress.

Do you think you can get three things done at once? If you do you’d have better think again. Any attempt to do so is foolhardy. Attempting to do too many task at the same time equals disaster in the form is mistakes, confusion not to mention the excessive stress and anxiety of trying to keep 3 balls in the air at the same time.

7 reasons to avoid multi-tasking time mismanagement

1. Attempting to complete several tasks or projects at the same time, causes overwhelm and incomplete projects
2. Thinking of more than one project at any given time causes errors and misjudgement
3. It causes fatigue and frustration at what you may feel as lack of “real” progress
4. Frequently causes a cluttered desk and a cluttered mind
5. Causes lack of creativity as you attempt to keep tasks sorted in your own mind there is no room for creativity
6. Projects take longer because of lack of focus
7. Causes you to feel more stressed and anxious

Here are a few ways to be more effective with the time you do have.

Brain dump by writing everything down. Once it’s written on paper begin to transfer the tasks onto a calendar. Write it in pencil so you can make changes easily. Keep a small notebook nearby. Instead of trying to remember everything that needs to be done write it in your notebook for safekeeping. Maintain one calendar combining your work and personal events and tasks to be sure nothing is forgotten. As tasks are completed use a yellow marker to highlight the task indicating it was completed. If you find you’re not able to complete a task on a specific date re-write the task on a new date.

If you find you have moved the task to 3 different dates because it was not completed, decide if the task is important, do you need to complete it or should it be placed as part of a longer term commitment. Finally, decide if your procrastinating and if you are, figure out why and make a decision as to what to do about it.

Is the job too big? How about breaking it down into smaller pieces. Often, the reason we find we can’t complete a task is because the task seems enormous and we become overwhelmed. The best way to break down the project is to list all the components of the task. For instance if the task is to clean the bedroom then list all the areas of the bedroom that need attention. For each component list the subcomponents – in this case list what specifically needs to be cleaned. In this case you’ll find cleaning the bedroom become easy because as you complete the tasks on you list you’ll find cleaning the bedroom becomes easy as you tackle one area at a time.

How To De-Stress and Prevent Anxiety with Power Breathing

Stress can cause you to have panic attacks.  If you are the type of person that intensely worries about things, then you could be at risk.  Panic attacks are born out of fear that something bad will happen.  You start to stress out more than you normally would.

When you feel you’re having a panic attack, you start to feel dizzy and your heart will accelerate.

Other signs that you may be having a panic attack include:Nausea

• Numb
• Feeling of paralysis (can’t move)
• Breathing difficulties
• Sweaty hand and palms
• Increased Tension

Some things you can do to deal with panic attacks and anxiety include:

• Try to remain calm and relaxed; this can help to minimize the effects of panic attacks.
• Face the panic attacks head on; if you avoid them, it will be more difficult to deal with them in the future.
• Get a mindset of not letting the panic attacks get to you; meditate on words that can help you relieve your problems.
• Find some people that can depend on for support.  You need people that have your back and will rally around you when the going gets tough.

If you have these symptoms consistently, you should consult with your physician to find out what’s going on.  More than likely, it can be due to stress levels that increase in intensity.

Now that we’ve covered the symptoms of anxiety what can be done about it – Power Breathing – When you’re feeling stressed, your breathing becomes faster and shallower.  And as a result the body reacts by less oxygen reaching the bloodstream, your blood vessels constrictand less oxygen reaching your brain.  You feel light headed shaky and more tense.  You probably think of breathing as a way of getting air into your lungs.  However, in times past breathing was elevated to a more important status.  If you remember your Bible, the book of Genesis says that when when God created Adam, he “breathed into his nostrils the breath of life’ and man became a living soul.”  Full deep breaths are important to the breath of life

To de-stress and prevent anxiety  try power breathing.

• Take in a deep breath through your nostrils. Do this without exertion.
• Hold it for a second
• Slowly breathe out, through your lips
• Repeat a few times so there is a seamless inflow and outflow of air.
• As you breath out feel the tension melting from your body into the floor.  As the breathing becomes more automatic, concentrate on the tension passing from your body, through the soles of your feet or through the skin of our back into the floor

7 Tips To Relieve Stress

It seems like you hear it all the time from nearly every one you know – “I’m SO stressed out!”  There’s plenty of pressures to be had today causing stress and anxiety. Most people are unprepared to deal with stressors that trigger feelings that can make us sick.  Literally, sick.

Stress is far more dangerous than we thought. You’ve probably heard that it can raise your blood pressure, increasing the likelihood of a stroke in the distant future, but recently a health insurance brochure claimed that 90 percent of visits to a primary care physician were stress-related disorders.

Health Psychology magazine reports that chronic stress can interfere with the normal function of the body’s immune system. And studies have proven that stressed individuals have an increased vulnerability to catching an illness and are more susceptible to allergic, autoimmune, or cardiovascular diseases.

Doctors agree that during chronic stress, the functions of the body that are nonessential to survival, such as the digestive and immune systems, shut down. This is why people get sick.

Stress often prompts people to respond in unhealthy ways such as smoking, drinking alcohol, eating poorly, or becoming physically inactive. This damages the body in addition to the wear and tear of the stress itself.
Although there is no definitive answer to any of the stressor you may experience listed are a seven coping mechanisms that may support your ability to manage stress.

7 Tips

1. Know how to relax and log to of tension
2. Eat right and exercise often
3. Get enough sleep
4. Become more organized
5. Know the difference between what truly important and what is not and don’t worry about the unimportant things
6. Know what’s important and live according to your own values
7. Have a good sense of humor

Stress is a part of daily life.  It’s how we react to it that makes all the difference in maintaining our health and well-being.  Pressures occur throughout life and those pressures cause stress.  You need to realize that you will never completely get rid of stress in your life, but you can learn coping techniques to turn that stress into a healthier situation.

If you found this information let me know.  Leave a comment in the section below this sentence.

Managing Time Or Doing Time

Managing your phone time especially when your doing business online at home can be a date with disaster. No matter what type of business you’re in, you’ll find a number of reasons you need to use a telephone.  You may need to reassure a client who needs to hear a real human voice or  talk to a colleague about a situation that requires more immediate attention. The problem is, however, that phone use, can be stressful and cause you plenty of problems, especially if you let it get out of control.

For many of us, nothing seems simpler than calling someone up to chat.  While we may intend for the call to be short and professional, there is a good chance that you’ll spend a lot longer on the phone than you thought you  would, and before you know it, the day has sped by and your efficiency has gone out the window. The work you intended (your intentions are always good in the beginning aren’t they?) to get done is put off until later.  Have you ever experienced this?  Most of us don’t think about the phone as a source of stress.  But if it’s effecting your business and the bottom line then the phone use may be out of control and a cause of stress.

How much time are you spending on the phone?   When you’re on the phone, you’re breaking your concentration. Once you finish the call and head back to the task at hand, it takes about a half an hour to refocus on what you were doing prior to the call.  If you put together all the time you devote to calls during the course of the day, from getting the number, to talking on the phone, to getting back to work how long does it take?  The time that you actually spend “on the phone” just might surprise you.

If you have to be on the phone to do business i.e. call prospects frequently just the opposite is true.  You can evaluate your productivity by how much time is spent avoiding the phone. Even if you live with your phone in what seems like attached to your ear. In order to combat the time wasting telephone and start making your phone calls and make your other tasks more productive for your business, try putting this practice into place:

• Determine how often do you take calls
• Are the number of call detracting you from your work or contributing to your bottom line
• Does the phone ringing distract you and you feel the need to find out who’s calling

Here are some tips control phone use:

• Turn the ringer off if the phone ringing is distracting
• Set up the times when you will make your calls
• Set up a rough call time limit based on your average call time
• Make sure you know  what topics need to be discussed before you call

The phone is a tool to make your business more productive.  If that’s not happening, it’s time to develop a better use of this invaluable tool.   Remember, your time is precious and your business is important, so don’t let the telephone distract you anymore than it has to.

How To Use Self-Talk To Overcome Fear

Life for most of us should be pretty good for the most part.  But for so many that’s simply not true  Negative statements from others and yourself about you erode your self worth.  Are you  being held back from success because of what others have said to or about you or worst yet, what you have said about yourself.  When doubt creeps in, it brings us down by lowering our confidence and self-esteem. Being afraid of failure is the most common fear we have.

Are you letting fear control your life?   Self-talk will help you to do anything you want when your use positive thinking, on the other hand, negative thinking can prevent you from doing anything you want.  The choice is yours.  Overcome fear systematically with  self-talk.  Once you realize what is causing your fear, you can move to self-talk  techniques to change the situation..

First let me share what self-talk is not.  It’s not some mumble jumble.  We do it all the time but we just don’t know it.  Unfortunately, most of our natural self-talk is negative.  Most of us believe in positive thinking, and that’s good.  But deciding to only think positively for the rest of your life won’t work.  After all we’re all humans and bound to slip up every now and again.   But positive thinking can work if your negative thoughts are immediately replaced with positive one.  Wanting to be a positive thinker isn’t enough, having a positive attitude isn’t enough. You need the positive words to go along with it.  What I’ve learned about self-talk is it’s not hypnosis or subliminal but a repletion of the positive ideas concepts and affirmations that you say, or listen to over a period of time.

Let me give you a couple of examples. Instead of getting out of bed in the morning and saying “I wish I didn’t have to get up,” with your new self-talk say “it’s a great day to be alive”.  Or for those of us that have  to make cold calls instead of saying “I’d really don’t feel like making calls today,”  with your new self-talk try saying  “I excited to make these calls because I know I will make a great new connection today”.  Remember your rephrasing your old self-talk with new ones.  One more example so I know you get the picture.  Instead of saying “I’m so tired today I feel like going to bed”,  with your new self-talk say “I have a lot of energy today”.

Now the changes won’t happen immediately or overnight.  This will take some practice and skill to change your thinking and mindset.  When your with another person you might want to use self-speak silently, when alone you can feel free say it out loud or even have a conversation with yourself.  But remember when you find yourself getting off track by negative thoughts creeping in regroup and get right back on path.

Use positive thinking and self-talk to reprogram your mind to think positive. Don’t let your conscious and subconscious mind tell you that something can’t be done. If you use self-talk, you’ll soon learn that you can do anything you want and succeed by being positive.   Use positive thinking and self-talk to stay in control. Tell yourself that when you master confidence and self-esteem you can master anything.

If this was helpful let me know.  Add a comment in the comment area below this  sentence.  Let me know if there’s anything else you’d like to know about self-talk.

« Previous Page — Next Page »