Learning From Others

Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.

We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.

The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)

Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!

Know True Love And True Peace

The MIND- what a powerful tool, but yet a tool that has the power to work against you. The more and more I experience and the more and more I read...the more the message is about trying to have a MIND that is attached to nothing. Your attachments could be leading you in the wrong direction and could be the source of many of your problems. For instance, the NEED to be right, to POSSESS someone or something, to WIN at all costs, to be VIEWED by others as superior...these are all attachments that may seem to be okay on the surface but problematic within.

It is important to understand that in order to release attachments, you must make a shift in HOW YOU VIEW YOURSELF. For example, if your primary identification is with your body and your possessions, your ego is the dominant force in your life. Now this is where it is important...if you can tame your ego sufficiently, you'll call upon your spirit to be the guiding force in your life. As a spiritual being, you can observe your body and be a compassionate witness to your existence. Read the next paragraph and embrace the thought process.

If you think peaceful thoughts, you'll feel peaceful emotions, and that's what you'll bring to every life situation. If your attached to being right or absolutely need something in order to be at peace or to be successful, you'll live a life of striving yet never arriving.

Now understand, it is possible to have a burning desire yet not have attachments. "Infinite patience produces immediate results." Understand that infinite patience implies an absolute certainty that what you would like to manifest will indeed show up, in perfect order, and exactly on time. The immediate result you receive from this inner knowing is a sense of peace.

So say you have been given a choice between TWO MAGIC WANDS. The first wand gives you the power to have any physical thing you desire (guarantee of stuff) by simply waving it. The second wand gives you a sense of peace for the rest of your life regardless of what circumstances arise.

I want you to really take a moment and think about which wand you would choose. This is not a trick question, just be honest with yourself. Remember, there is no wrong answer...this question is just giving you an outlook on every possibility. Like I said there is no wrong answer, but the difference between the two magic wands is that the second wand simply allows you to have a mind that is open to everything but attached to nothing. It allows you to let it all come and go as it will. It is important that you enjoy it all (everything around you), but never make your happiness or success DEPENDENT on an attachment to any thing, any place, and particularly, any person.

They say that in all your relationships, if you can love someone enough to allow them to be exactly what they choose to be-without any expectations or attachments from you- YOU WILL KNOW TRUE PEACE IN YOUR LIFETIME. TRUE LOVE means you love a person for WHAT THEY ARE, NOT FOR  WHAT YOU THINK THEY SHOULD BE....and this is AN ABSENCE OF ATTACHMENT!

Dyer, Wayne. Secrets for Success &  Inner Peace. ppgs. 14-17.

Figure Out Your Weaknesses

****Training starts with your mind.****

It is a true statement when you hear that 'knowledge equals power.' Think of your body as a computer- all computers can solve math problems, play games and music, connect to the internet and send e-mails. The difference is that some of these computers are more powerful or faster at doing these tasks than others.

"When it comes to our bodies, we all digest protein and carbs the same way, and we all send the same type of signal to our muscles when we want them to contract and lift a weight. The difference is that some us are more efficient at it than others, which means that some may be able to tone faster, lose weight faster, or more prone to build mass faster. The knowledge behind all of this is to figure out where your weaknesses are, and fill them in with training, nutrition and supplements in order to even the playing field.

THE MUSCLE

What is a muscle? Muscles will contract, produce force, which will shorten the distance between two or more bones. Remember, training starts with the mind, the confidence to exercise intensely and the mental desire to get better every day. It is the brain that sends your muscles an electrical signal to fire and contract. A powerful frame of mind will definitely equal intensity. Once your brain sends the signal for your muscles to contract the signal shoots to its destination through the nervous system in order to trigger the release of calcium into the appropriate muscle fibers. This in turn will change the electrical charge in the fibers, allowing the muscle to contract. The most amazing thing is that muscle fibers contract on a need to use basis, and the stronger the signal coming from the brain, the more fibers you will contract, resulting in tremendous changes in your body.

So understand how your muscles work and know what YOU can do to get better! I want this for each and everyone of you. It all starts from you and only YOU! Understand your body, but most importantly understand your weaknesses! Go for it and don't let anything stand in your way!

Suspension Of Consciousness

I often here my clients say they are unable to sleep because of the hundred thoughts that are crowding their brain or that they are able to go to sleep just fine, but then wake up some time in the middle of the night- when your brain flashes on like a thousand-watt bulb and can either not go back to sleep or sleep on the our.  Below is a list of helpful tricks you may want to try to help you cope with the loss of sleep. 

1. Turn the clock around so you can't see what time it is. (Knowing only makes you more anxious)
2. Read something boring (this example always makes me smile big), a dense history book filled with dates or a computer manual.
3. Make a list of the thoughts running through your head...so then you can let them go.
4. (My favorite) Leave your thoughts by concentrating on your heartbeat and listening to every breath.

Bottom line: Everyone handles stress differently...everyone sleeps differently. Figure out what works for you and embrace it. That is what life is all about discovering, exploring, understanding, and becoming. So find your way and if one trick doesn't work, then keep trying. Never give up on YOU and YOUR SLEEP!

The Motivation And Opportunity Connection

"Challenges are what make life interesting; overcoming them is what makes life meaningful."
- Joshua J. Marine

After putting in long hours of hard work and dedication, it is rewarding to know that you have succeeded in reaching a certain level. I love to push each and every one of my clients to a level they believe they can never reach. Once they reach that level, there is a positive outlook on their SELF and a craving for more challenges. I believe that this process shapes a person's outlook on life and helps them overcome obstacles not only in the gym but in their daily lives. One must TRAIN and LIVE with the goal of continuous improvement. One must make no excuses to accept anything but their best.

I believe it is important to live life with INFINITE INTENSITY. Infinite meaning extending indefinitely and intense meaning to be marked by or expressive of great zeal, energy, determination, or concentration. So this concept leads me to the problem that people face in our society. Don't you find it interesting on how society is quick to place limits on our abilities. That it is acceptable to fail as long as you have tried. Many people give up before they try. CHALLENGES are approached with a mindset that says, "Why bother, I am not good enough." This really bothers me...more than you can imagine. I have dealt with several people who will take themselves right out of the challenge...GIVE UP BEFORE THEY EVEN TRY. No one becomes great by living a life where failure is both accepted and expected. Those who achieve greatness refuse to accept failure. I want to share something I read in college.

Mahatma Gandhi once said:
"Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning."

So begin living your life today and accept the belief that you can achieve any goal. That you will bust your ass to ensure success. The belief that the ordinary can become the extraordinary. That you will refuse to accept limits and you will strive forward in search of greater accomplishments. That you will push the envelope both physically and mentally.

I have included a Dofitness Challenge Test. Do your best and believe in your abilities to success. *Keep track of your results and send them to me to find out your fitness level. **There are four categories to measure your fitness level: OUT OF SHAPE, AVERAGE, FIT, AND SUPER-FIT.

1. The One-Mile Challenge/Time?
2. The One Hundred Squat Challenge WITHOUT STOPPING/Keep track of how many times you stopped and how long it took you to complete 100 reps/use moderate weight
3. The Chinup Challenge/How many chinups can you complete without stopping?
4. The Push-up Challenge/How many push-ups without stopping?
5. The Wall Sit Challenge/How long did you sit without getting up?
6. The Half Court Run Challenge/How many times can you go from the end line to half court without stopping?

That Little Darkroom Where Negatives Are Developed

FEAR DEFENDING FEAR DEFENDING FEAR DEFENDING FEAR-AND INSIDE: NOTHING...

We tend to avoid all things and thoughts that might produce a sense of fear in our life. FEAR: False Expectations Appearing Real. And for the most part, fear is not real, instead it is our mind imagining something awful will happen. According to Aristotle, Fear is pain arising from the anticipation of evil.

But instead FEAR is one of the great jokes of existence. When people have the courage to move forward and journey into the center of their fear, they find...NOTHING. The terror was only layers and layers of fear, being afraid of itself. 

NOTE TO SELF: FEAR IS THAT LITTLE DARKROOM WHERE NEGATIVES ARE DEVELOPED.

Your Thirst

I came across this question along with this quote and I just had to share it with you. I believe that most of you will appreciate it and find its true meaning for YOURSELF.

How can you tell the dreamer from the dream?

"I've been having this recurring vision...In it, there's this fish tank--it calms me. I see a small speck floating on the water, and I look closer, it's me...I'm atop the waves. There's water as far as the eye can see, yet I can't drink. Not a drop. I taste salt in my mouth. I taste the bile. My thirst is great and it hangs around my neck like a chain. Eventually the weight drags me under. I'm drowning...I struggle, flail, kick... Then suddenly, I sense the familiar cold, hard hand of iron. I grab hold and pull myself up. This world is a vast sea but one thing remains fixed, constant...This iron. This calling. This THIRST."

Try, Try Again

Here is a lesson you should take notice of,

A lesson you should take to heart,

Try, try again;

If at first you don't succeed,

Try, try again;

It is then that your courage should appear,

For, if you will persevere,

You will conquer, and never fear, 

So Try, try again;

 Believe that one day you will see THE TRUTH.

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What does fitness mean to you? The quest of fitness is being able to search and reach for wholeness that can inspire us to survive the challenging pressures of everyday life. And in order to make fitness a lifelong journey, you must commit yourself to the adventure. Remember, you must be transformed from the inside out and to be able to achieve physical beauty you must LOOK BEYOND IT. Unfortunately, there are no shortcuts to this way of life...or in other words A LIFE’S WORK. You must live for this journey (your commitment) and in order to achieve it you must not pursue it. Beauty is a part of a multi-dimensional reality that we all want to achieve...BUT real beauty is the end result of the WHOLE...ALL OF YOU...BODY, MIND, AND SPIRIT. So what are you waiting for...DISCOVER YOU AND ALL OF YOUR BEAUTY. So open your mind, make a commitment to yourself, and seek YOUR OWN PATH. The path that is going to lead you to YOUR FULL DISCOVERY. THE DISCOVERY OF MASTERING YOUR BODY.  

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SUBCONSCIOUS MIND

"Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, AND I SHALL KEEP THIS PICTURE CONSTANTLY BEFORE MY SUBCONSCIOUS MIND BY REPEATING IT DAILY!!!!"  -Bruce Lee

Apply this to your everyday world.

You Are Not Alone

IN MANY INSTANCES, SEVERAL OF US MAY THINK WE ARE ALONE IN THIS EVER FAST PACE WORLD. AT TIMES, THAT THINGS SEEM IMPOSSIBLE AND HARD TO HANDLE. UNDERSTAND THAT NONE OF US CAN MAKE IT IN LIFE, AT LEAST NOT HAPPILY, COMPLETELY ON OUR OWN. WE ARE SOCIAL CREATURES DESIGNED TO GIVE AND RECEIVE SUPPORT. IN THIS MOMENT, WHAT DO YOU NEED HELP WITH IN ORDER TO INCREASE YOUR HAPPINESS? IS IT HOUSEWORK HELP? HELP MEETING A DEADLINE? ADVICE FOR FINDING A NEW CAREER?

WE MAKE OURSELVES MISERABLE BY TRYING TO DO IT ALL ALONE. AND WE DRIVE OURSELVES AND OTHERS CRAZY BY ASSUMING THEY SHOULD AUTOMATICALLY KNOW WHAT WE NEED WITHOUT OUR HAVING TO ASK FOR IT. OR WE DON'T WANT TO BURDEN ANYONE WITH OUR PROBLEMS. UNDERSTAND THAT THE PEOPLE CLOSEST TO YOU ARE ALWAYS THERE FOR YOU NO MATTER WHAT! OUR PURPOSE IN LIFE IS TO HELP AND LOVE PEOPLE...WE LEARN FROM EACH OTHER AND THROUGH OUR EXPERIENCES.

Ryan, M.J. Instant Health And Happiness. Pg. 96.

Open Your Mind To Every Possibility

I think that it is so important that you refuse to allow yourself to have low expectations about what you are capable of doing, creating, and knowing. It is important that you understand what really lives inside you. It is like an imaginary candle flame within you that burns so brightly REGARDLESS of what goes before you. And it's this inner flame that represents the idea that you are capable of manifesting miracles in your life.

We have all had our share of experiences were we had to overcome something that was considered impossible or some type of spontaneous healing. It is through these experiences that each of us at one point or time end up going through a complete reversal of personality. It is important to understand that we must have a sense of self. A mind that is open to everything , which means being peaceful, radiating love, practicing forgiveness, being generous, respecting all life, and MOST IMPORTANTLY, visualizing yourself as capable of doing anything that you can conceive of in your MIND and HEART.

We all have this unique gift that lives inside each and every one of us. We possess so much strength and the beauty of miracles is all around us, BUT we must truly believe and know it within ourselves. It is important that you understand that what you think about expands ("As a man thinketh, so is he"). If your thoughts are filled with doubt and your mind is closed, unfortunately you will of necessity act upon those closed-minded doubts. BUT, if you should decide to have a mind that is open to everything, then you will act upon that inner energy, and you'll be the creator as well as the recipient of MIRACLES wherever you are.

In order to grow and have an open mind to EVERYTHING, you must open yourself up to the spiritual ideas of all people, and listen with an open mind to crazy schemes and ideas that at first seem to be outrageous. If someone suggests that natural herbs can lower cholesterol or that levitation is possible, IT IS OKAY TO LISTEN AND BE CURIOUS. Most of us must let go of attachments to what we have been trained to believe. Open your mind to all possibilities , because whether you believe something is possible or impossible, EITHER WAY YOU WILL BE RIGHT. That is what is so SPECIAL! It is your agreement with reality and all that is possible that determines what you'll become. If you are convinced that you will never lose those 10 pounds of weight or you will never become that fit person who will run that marathon, you will act upon that inner conviction that prevents you from manifesting what you would really like to do.

So have fun with an open mind and believe that anything and everything is possible. Never close yourself off to the possibilities of what this life can offer you or what you can do for this life. Understand that what you do with your life or how you want to perceive it is your choice. But I believe that if you choose to open your mind to everything in life, you will be granted the miracle of opportunities.


"I'm passionately involved in life: I love its change, its color, its movement. To be alive, to be able to see, to walk, to have houses, music, paintings-it's all a miracle."
-Arthur Rubinstein


Dyer, Wayne. Secrets for Success& Inner Peace. p.11-13.

Think-Do-Be POSITIVE

Thoughts play a critical role in determining your emotional responses to events. Your thoughts about yourself and your performance and your interpretation of specific situations have a direct impact on your feelings and behavior. Increasing the amount of positive self-talk can improve your exercise program—and your life in general. To enhance your self-talk, use these pointers:

1. Understand Self-Talk. Whenever you think about something, you are, in essence, talking to yourself. Self-talk serves as the vehicle for making perceptions and beliefs conscious.

2. Determine If You Need More Positive Self-Talk. Is your self-talk generally negative? To find out, try this simple exercise: Carry some paper clips in your pocket. Each time you make a negative self-statement, hook two clips together, building a chain. Just seeing the length of the chain at the end of the day may motivate you to make some changes! Keeping a daily record of your self-talk in a workout log can also effectively increase your awareness. Record the situation in which the self-talk occurred; the content of the self-talk; and the consequences, in terms of performance, emotion or both.

3. Recognize the Benefits. Self-talk can be used to correct bad habits, modify intensity, focus attention, build and maintain self-confidence and encourage exercise maintenance. Research by E. F. Gauvin reported in Exploring Sport and Exercise Psychology found that persistent exercisers use positive self-talk while dropouts and sedentary people use self-defeating, negative self-verbalization, such as, “How many times am I going to make that mistake?” or “I don’t like to exercise.” Self-talk can be used in many different situations.

4. Acquire New Skills. When learning new skills, use self-talk as cue words to focus your attention. For example, you might use simple cues such as “Stretch,” “Pull” or “Reach” to focus attention on your movement.

5. Break Bad Habits. To break old habits and make new responses automatic, you need to decide on the best instructional cues. The greater the change, the more self-instruction you require. For example, if you are a bodybuilder who drops your head while performing squats, you may want to repeat “Head up” throughout the exercise until the correct posture becomes second nature.

6. Initiate Action. Self-talk can be motivating. A runner can increase speed by using such cue words as “Quick!” or “Kick!” A golfer can improve his form by intentionally verbalizing cues like “Arm straight,” “Head down” and “Follow through.”

7. Sustain Effort. Once an exercise or movement has begun, sustaining effort or motivation may be a problem. Positive instructional cues like “Focus,” “Keep your feet moving” or “Hang in there” can help you sustain effort when you are fatigued.

8. Be in the Here and Now. During exercise the mind tends to wander and lose focus. Staying in the present is critically important to foster improvement and prevent injury. Commands like “Focus,” “Concentrate” or “Be here now” can bring you back to center. Using a specific set of verbal cues can help you keep your mind sharply focused on relevant tasks. Self-talk that focuses on the present can.

Love Always,
Dofitness

The Will To Overcome...

I always tell my clients they must work hard no matter what. To make sure they do their very best in every situation. To be a positive example to people around them. To inspire people to work hard and to not take the easy road (the road that seems to be traveled on the most). 

To be their own person and to not let anyone stand in their way of fulfilling their dreams and wishes. YOU SET THE TONE! HELP PEOPLE REALIZE THAT THEY ARE NOT FULFILLING THEIR DREAMS AND THAT WHEN YOU WORK HARD AT SOMETHING AND YOU DON'T GIVE UP ON IT...YOU WILL BE A WINNER IN THE END! 

I love it when things are challenging and not easy. I feel it makes me stronger...it shows my will to succeed and to overcome that challenge. We all have it...we can all overcome challenges. You must believe in yourself and your will to overcome. THE WILL TO PUSH...THE WILL TO OVERCOME...OUR WILL/OUR STRENGTH. Never tell yourself it is already to late to change bad habits, negative thinking, or laziness. It is never to late...you are the CAPTAIN OF YOUR SHIP! You must make a change and live by it. 

NEVER STOP LEARNING! YOU SHOULD LEARN SOMETHING ABOUT YOURSELF EACH AND EVERY DAY. Learning brings knowledge, confidence, and power. THE POWER TO OVERCOME ANY BAD SITUATION. THE POWER TO BELIEVE IN YOURSELF. THE POWER TO LOVE YOURSELF.

Always,

DoFitness

I Want To Know...

I want to know what you ache for

and if you dare to dream

of meeting your heart's longing.

I want to know if you will risk

looking like a fool

for love

for your dream

for the adventure of being alive.

I want to know if you have touched

the center of your own sorrow

if you have been opened by life's

betrayals

or have become shriveled and closed

from fear of further pain.

I want to know if you can sit with

pain

mine or your own

with moving to hide it

or fade it

or fix it.

I want to know if you can be joy

mine or your own

if you can dance with wildness

and let the ecstasy fill you to the

tips of your

fingers and toes

without cautioning us to

be careful

be realistic to remember the limitations of

being human.

I want to know if you can disappoint

another

to be true to yourself.

If you can bear the accusation of betrayal

and not betray your own soul.

If you can be faithless

and therefore trustworthy.

I want to know if you can see beauty

even when it is not pretty

every day.

And if you can source your own life

from its presence.

I want to know if you can live with

failure,

yours or mine,

and still stand on the edge of the lake

and shout to the silver of the full

moon,

"Yes!"

I want to know if you can get up

after the night of grief and despair

weary and bruised to the bone

and do what needs to be done.

I want to know if you will stand

in the center of the fire

with me

and not shrink back.

I want to know what sustains you

from the inside

when all else falls away.

I want to know if you can be alone

with yourself

and if you truly like the company

you keep

in the empty moments.

Open your hearts and minds to the possibilities of real surprises. Embrace everything around you and share your moments with everyone. Don't take any moment for granted. Each moment is apart of your life...each prepares you for the next moment to come!

Dreamer, O.M. Opening The Invitation. Ppgs. 3-23

Children And Exercise- The Balance

Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. Now that summer is here the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.

But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them).

The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.

Age: Infant through Pre-school
. Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
. Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips. . Grab your stroller and go for a brisk walk. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.

. For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
. Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
. Push your kid on a swing. And, after every push complete one squat.
. Use an infant carrier or bike trailer to enjoy a bike ride together.

Age: Grade School
. Try rollerblading or skating together.

. Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines - join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars - even just once (it's a great upper body workout and you'll be amazed that your kid does it with such ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.

. Play catch with a ball or get a small group together for a kickball or softball game.
. Make Saturdays family bike outing day.
. Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
. For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
. On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds the quickest.

Age: Teenagers
. Register for a fun run (or walk) event and spend time together training for the event.
. Purchase a family gym membership and workout together weekly.

. Play tennis or basketball together.

. Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
. Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking   or jumping jacks or squats.
. Implement a daily family walk each day before or after dinner.
. Work together in the yard raking leaves, planting flowers, trimming trees.

So, with all the above recommendations, you no longer have the "I'm a parent - I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together. So don't let another day go by. Enjoy each and every day, get children involved, and still work out.

The Psychology Of Weight Loss

Losing weight requires more than a physical commitment – the mental aspect is also vitally important. When it comes to fitness, the mind truly is a powerful thing.

Have doubts that there is a mind-body connection to wellness? Simply try this easy test: do a workout of your choice (running, walking, lifting weights) with your favorite pump-up music. Then do it a separate time with no music at all. You’ll quickly see how the simplicity of motivating music can help you go farther, faster or simply feel stronger during your routine. That’s the power of your mind!

Why is the mind-body connection important to understand? Because, the wrong mental approach to getting more fit can have powerful negative effects. A huge amount of dieters quit their weight loss plans because of psychological reasons.

What you think can create what you are. Your personal self-talk is crucial in determining whether or not you are successful at reaching your weight loss and fitness goals. Continual negative thoughts can create a self-fulfilling prophecy. If daily you bombard yourself with self-defeating thoughts, then eventually you will begin to believe them.

When you tell yourself such things as “I’m always going to be fat” or “I can’t stop eating” or “I can’t walk that mile”, then naturally you’ll start to believe the myths as factual. From there you have immediately set the stage for failure.

So, how can you dig out of the seemingly endless downward spiral of negative thoughts and feelings? Start with these six important psychological exercises:

• Create a list of all the negative thoughts that you have about yourself. Then create a second list of all the things that you like about yourself. Keep working on your positive list until it is much longer than your negative list. We all tend to be our worst critics, so this can be a challenging exercise. Write down even little things like “I can make a great cheese sandwich”, or “I always get to work on time”.
• Take your list of negatives and change all of them to positive potentials. For example, instead of “I always fail at losing weight” change it to “I can succeed at weight loss.” Or, instead of “I can’t stop eating”, change it to “I will control my portions.” Destroy your negative list and only keep the new potentials list.
• Stop using these words: can’t, won’t, never. Replace them with: can, will, always.
• Forget the past. That piece of cake you ate yesterday is old news. Forget about it and move on. Live only in the present. You can’t change what you did even an hour ago. All you can do is resolve to stay focused and committed right now and try to keep that focus tomorrow too.
• Stop making excuses for why you can’t exercise and eat right. Start by making a list of all of your steadfast excuses and also all the reasons that you should workout. The list of reasons why you should exercise inarguably should be much longer. Post your list of reasons where you can see it daily.
• Stop the blame game. Promise to take self-responsibility. It’s easy to blame your genes, your diet-plan or even your family for your failed diet attempts. But not accepting full responsibility will simply keep you trapped in a repetitive loop of failures.

Love Always,

Dofitness

Understanding Yourself

Learn as much about YOU as you possibly can. Experience all emotions that shape YOU...joy, sadness, pleasure, and pain. Know and understand YOURSELF. Open all doors and allow life to flow through. Believe in yourself and be content with yourself...but most importantly, ACCEPT YOURSELF.

Just remember to allow life to live through YOU and remember that to get the most out of life lies simply in your decision to live your life with the principle of balance and to learn to cooperate with the natural patterns of our world. Let your career, relationships, and daily activities be harmonious expressions of who YOU truly are.
Love, 
Dofitness

Antioxidants Lower Blood Pressure

During normal metabolism, your body produces chemicals called free radicals that cause aging, degenerative diseases, and breakdown of the immune system. Free radicals can be thought of as biological rust that attacks vital cell membranes and genes. Antioxidants, such as Vitamin C, E and beta-carotene, fight free radicals and help prevent aging and diseases such as hardening of the arteries (atherosclerosis). Foods-such as vegetables and fruits-contain important antioxidants that combat free radicals and enhance health.

Tulane University researchers found that blood levels of beta-carotene and Vitamin C were associated with lower blood pressure levels. High blood pressure is an important cause of heart disease. Taking antioxidant supplements and eating plenty of fruits and vegetables may help you reduce free radical damage and protect against high blood pressure and heart disease.

(Hypertension 40: 810, 2002).

Three Amazing Remedies For You And Your Body

The First Remedy: Take A Body Break
Just for today, stop thinking of your body as something that must be whipped into shape and notice what you would like to do with it--lie down? Go for a leisurely walk? Make love? Sometimes just giving yourself permission to notice what's true for you can be an amazing way to find happiness--or at least peace of mind.

The Second Remedy: Oh, to Sleep
Having trouble falling asleep? Consider this natural aromatherapy remedy-a sleep potion made with, among other oils, lavender. Lavender is an adaptogen, which means that it can be stimulating or relaxing, depending on your energy needs. If you are tired, it will help you fall asleep.

In a small plastic spray bottle, combine 4 drops lavender essential oil, 3 drops orange essential oil, 3 drops chamomile essential oil (another good sleep aid), and 5 ounces of water. Shake well. Spray sheets, pillow cases, and the air in your bedroom before sleep.

The Third Remedy: Get A Massage
We all know that a massage feels good on the outside (as long as whoever is doing it is skilled and sensitive). But it has positive internal effects as well. Massage has been known to boost the immune system and lower anxiety by reducing cortisol levels (a stress hormone) in the body.

For the massage to really work--for it to increase pleasure and decrease stress hormones--you need to feel comfortable and relaxed. Some people are concerned about being touched by strangers. If this is true for you, perhaps a friend or a loved one can give you a massage, and another day you can return the favor. Remember--this is about you being happy.

Ryan, M.J. Instant Health And Happiness. Pgs. 342, 343, 347.
Thanks Mom! Love You Lots!