Fight stress having a good diet and exercise plan

6 Facts That You Must Know About Diet and Exercise!

By Stefan Aschan

“Does losing weight mean as well, just pulling the stomach in to make it disappear?” Many of us can’t even look in the mirror without thinking how much weight we’ve gained over the last months. Some fat over here and same fat over there. Voila, and our expensive wardrobe does not fit anymore.

We have two choices: Replace the $50.000- plus wardrobe or get back on a regiment that takes off the weight in the region that we are trying to make leaner, smaller and more attractive. For gentlemen, it is the all admired six-pack abdominals, and for the ladies, the all wished for thin arms, hips and legs. Now you are standing in front of the mirror and thinking what your decision will be. What are you going to do? Hopefully, the second. Still there are issues that you need to know about.

Myths that you need to be aware off

Myth # 1: It takes only two weeks to get back to the stage where you were before.

Sorry, it will take sometimes double as long to lose the weight than to gain it. A healthy weight loss is not more than between 1 to 2 pounds per week. Anything more than this will be gained back over time and have a likely negative effect on your cardio vascular system. In short, a yo yo effect in dieting creates additional stress on your heart.

Myth # 2: I can eat whatever I want, as long I eat small portions

Our body needs nutrients to function and 100% processed foods do not give you those nutrients. You need to know what foods you need to increase and what foods that you need to stay away from. Too little food overall puts your body into a starvation mode. Yes, you will be losing weight, but will get insane at the same time. Ever notice the mood swings of dieters? Manage to find a way to eat so that you feel satisfied, but start to listen to your body to know when enough is enough.

Myth # 3: I can just focus on nutrition and not on exercise

Great, and what is happening then? Summer is around and you will put on the bathing suite. Yes, you might have lost a few pounds over here or over there. Yet, you have not shaped your body. In short, you have not developed your body into a lean looking appearance so that you feel comfortable walking by the pool or by the beach in your bikini, bathing trunk or bathing suite. Exercise, needs to be a part of it.

You know what you have done the last couple of weeks. Yes, we won’t go into what you should have avoided the last couple of weeks, [or I should have avoided J?] but rather, what can you do right now to reverse the bloating and the sluggishness in your body.

Solutions to implement

Solution 1# Increase your dead processed foods with living foods

No, I don’t mean live fish or snails. Rather, I refer to greens, such as mesculin salad, or peppers such as green, yellow, or orange, or nuts such as almonds, sunflower or cashews. You must understand that cooked food, such as stuffing, cookies, or fried potatoes do not have the necessary enzymes that our metabolism requires in order to work efficiently. First, start increasing quality food and second perhaps with a supplement program.

Solution 2# Increase your protein with less saturated fats

All right, enough with the steak. Steak has about 30% to 40% fats. Chicken 4% to 5% and with the skin about 11 %. Fish, varies. But you cover your omega 3’s as well. Replace your inefficient protein with protein that has the most benefit to your weight loss. Increase your fish intake. We know, you know and I know, omega 3’s and 6’s not just help our memory, but our skin, hair, nails and mood swings as well.

Solution # 3 Yes bread – no bread, yes rice – no rice, or yes pasta – no pasta?

What is right and what is wrong? Very simply, it needs to be non-processed and as close as possible to the earth. Remember, by eating foods that are as close as possible to the earth, you will receive all the nutrients and fiber that aid in any kind of weight loss program. Hence, yes to bread if it is whole grain bread. Yes to rice if it is brown rice, Yes to pasta if it is whole-wheat pasta. Still, don’t get over board. The amount is important as well.

Those are just a few solutions that you can implement. There are many more that I would like to educate you about but space doesn’t permit it, which is actually just fine, because the right information needs to come at the right time and in a quantity that you can absorb and implement. Think about it! Did you ever receive the right advice at the wrong time? We’ve all been in those shoes.

Yet in short, it is you who need to make your body your business. If not you, who else will be take care of your appearance??? Be in control and set out to accomplish the goals that you have given yourself. And remember, you have the right to take care off yourself.

Stefan Aschan, leading expert on lifestyle, health and fitness solutions and owner of www.strength123.com, providing nutrition, exercise and lifestyle programs. Register now for your Nutritional Platinum Mental Detox program and receive 200, – off. Visit www.mentaldetox.strength123.com.

His programs have been featured in Fitness, Shape, More, Cosmopolitan, Woman’s Day, First Woman, in the New York Times, the NY Sun, and on CW11 – The Morning News Show. Currently he is a contributor for ABCnews.com and monthly articles to “Affluent Magazine”.

I'm really looking forward to working with you to reach new heights of success and balance in your personal and professional life! Sonia Gallagher, JD Holistic Executive Life Coach PS. If you are ready to be challenged, to steer your life in a new direction, and to achieve the goals you desire, I invite you to request a Free Coaching Session and Experience Coaching and How It Can Benefit Your First-hand!

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Effective Communication During Conflict

Don’t Let Conflict Keep You from Success

by Chris Widener

Anytime you are making ground and moving toward success, there will inevitably be the opportunity for conflict. That is just a fact of life. You put two people or more in a group and there is potential for conflict – and conflict, improperly handled, can destroy your ability to continue on and achieve your goals.

This is true in many areas of life, from the boardroom to the schoolroom. It can happen in marriage and it can happen between friends and business associates. And when conflict goes bad, success doesn’t happen. The good news is that conflict can be healthy and can actually move you closer to success. Success is based on relationships and relationships offer the chance of conflict, so to get success, you must master conflict. So with that in mind, here are some ideas for handling conflict.

When you are the one who is confronting the problem with someone else:

1. Don’t assume. Don’t assume the worst. Don’t assume that they meant what you think they did. Don’t assume they know any better. Don’t assume they did it on purpose. The fact is that most of the time our assumptions are incorrect and all our assumptions do is cause us to get out of a deeper hole.

2. Ask questions. Since you can’t assume anything, you must begin your confrontation by finding out the facts as that person sees them. Here are some questions to ask: What was your intention in saying or doing that (Maybe they had good but misguided intentions)? What were the thoughts behind those words or actions (Maybe they actually have a well thought out position that you hadn’t thought of)? Are you aware of how that might have been perceived (Maybe they just missed how that would be seen. Everybody is entitled to blow it)?

3. Tell them how you perceive things, or how you feel, rather than what they did. It is never good to start out with telling somebody, “You did this!” Instead, you can say something like, “I feel like your action may have been better if you would have…” Or, “I think that the way that came across may have been…”

4. Deal with one issue at a time. If they battle back a bit, you may be tempted to say, “Well, that isn’t all! As a matter of fact, a number of us here think that you also need to work on…” If there is another issue, then deal with it at a separate time. Too many conflicts go around and around and don’t end up solving the original issue. Stick to one point and see it through to understanding.

When someone is confronting you:

1. Don’t take it personally. Worst-case scenario, you blew it. But that doesn’t make you a bad person. So don’t act like they have accused your character (unless they have, in which case you should try to get the conversation back to the facts). When we take things personally we become even more protective and we tend to become defensive and in the end escalate the conflict even more.

2. Don’t counterattack. This gets back to dealing with one issue at a time. Don’t try to justify or hide from the conflict the person has with you by showing him or her their problems. If they have a problem, great, talk about it later. Don’t muddy the waters with debate about who is better, or as the case may be, less guilty. As hard as it may be, let the conversation run its course until it is solved.

3. Ask for some time to give it objective reflection. One way to stop conflict from escalating is simply to ask for time to consider it. Most of the time when people confront us, we had no idea it was coming. Our natural tendency is to fight out of reaction. If we go and think about it, we can be objective and approach the situation objectively, or at least more so.

4. Set a time to get back with them and discuss the issue. Let the person know that you take their concern seriously and that you want to deal with it in a timely manner. Set a time, no more than three days away, to get back together. You will keep from reacting, and they may even find that they had confronted too soon themselves.

Either way:

1. Keep your eye on the big picture. Is this the hill you want to die on? Determine how important this issue really is. Most things simply aren’t worth getting too upset about, or so upset that the relationship breaks down. Is a productive business relationship worth sacrificing over the fact that you partner wears too much cologne or their spouse talks loudly at parties? Of course not, but some people go to war over those things. Is your husband worth giving up on because he leaves his underwear on the floor? Now, for the sake of argument, the reverse is true: The other person could wear less cologne or pick up their underwear, because that is an easy way to make the other person happy. Ask yourself if this is really a big deal. If it is, proceed.

2. Always respect the other person as a person. No matter what they have done, they are a person of value and deserve to be treated that way. They are not summed up and defined by their mistake. They have hopes and dreams, fears and worries, strengths and weaknesses. Take some time to picture them outside the office, playing with their kids or doing something fun. This will personalize your issue and keep you from going overboard.

3. Be solution oriented. Whatever you do, don’t focus on the problem. Ask yourself and the other person to approach the issue with the idea that you are both working for a solution that will be mutually beneficial. Rather than ask, “Why in the world did you do that stupid thing? What were you thinking?” Ask, “Okay, what is done is done – what can we do to fix this again?” That is much more productive. The goal is to get things going again, not continually punish the other person

Conflict doesn’t have to end in a bad way. In fact, it can cause you to develop a deeper and more trusting relationship with the person you have had conflict with. So the next time you have to confront, or you are being confronted, follow the advice above and you will be much further along toward getting through your conflict in a positive way.

Have a great week!

Chris Widener

I'm really looking forward to working with you to reach new heights of success and balance in your personal and professional life! Sonia Gallagher, JD Holistic Executive Life Coach PS. If you are ready to be challenged, to steer your life in a new direction, and to achieve the goals you desire, I invite you to request a Free Coaching Session and Experience Coaching and How It Can Benefit Your First-hand!

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Eliminating Worry, Stress, and Anxiety

Eliminate Worry

by Bob Proctor

Everyone gets the same amount of time every day. We get all there is… 24 hours… fourteen hundred and forty minutes. So, with time being such a precious commodity, why is it that so many of us spend our days worrying? Worry has almost become a national pastime for most! I suppose if we had a contract to live for a lifetime, it wouldn’t be such a big deal, but we don’t. We just have now!

Some of you may be reading this and thinking, “Yeah, he probably doesn’t have anything to worry about.” But, that’s not true. I have plenty to worry about, I just choose not to and I’d like to suggest that you follow suit and resolve right now, as you read this article, that you are not going to invest even one of those fourteen hundred and forty minutes worrying… about anything.

Clearly understand, there isn’t any situation that isn’t made worse by worry. Worry never solves anything. Worry never prevents anything. Worry never heals anything. Worry serves only one purpose… it makes matters worse. How? Well, quite simply, when you’re focused on worrying about something, you’ll never be able to focus on a solution. Be aware that your mind cannot focus on two things at the same time… it can either focus on the current situation and worry or a solution. The choice is always yours.

James Kurtz said, “If we worry, we don’t trust; if we trust, we don’t worry. Worry does not empty tomorrow of its grief, but it does empty today of its joy.”

If you have been worrying about something or someone, you can eliminate that worry through displacement. Let its positive opposite crowd it out of your mind and then follow through with constructive action. Everything in the universe has an opposite, even your worries.

You could be worried about not having sufficient time to do some of the important things you have to do today. The truth is you do have enough time if you are willing to give up something else. The busiest person you know, yourself included, would have time to go downtown and pick up a check if you won a lottery. You might neglect doing something else to make the time, but trust me, you would get the check.

When a worry thought occupies your attention, choose the positive opposite to the worry thought and focus your attention on that. No one is without problems; they are a part of living. But let me show you how much time we waste in worrying about the wrong problems. Here are some figures I picked up years ago and I would think they’re just as valid today as they were when I first came upon them. Here is a reliable estimate of the things people worry about.

Things that never happen – 40%;

Things over and past that can’t be changed by all the worry in the world – 30%;

Needless worries about our health – 12%;

Petty miscellaneous worries – 10%;

Real, legitimate worries – 8%.

In short, 92% of the average person’s worries take up valuable time, cause painful stresseven mental anguish, and, for the most part, are unnecessary. Remember what Dr. Kurtz said, “Worry empties today of its joy.” Don’t worry, be happy!

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I'm really looking forward to working with you to reach new heights of success and balance in your personal and professional life! Sonia Gallagher, JD Holistic Executive Life Coach PS. If you are ready to be challenged, to steer your life in a new direction, and to achieve the goals you desire, I invite you to request a Free Coaching Session and Experience Coaching and How It Can Benefit Your First-hand!

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How to Maintain a Healthy Self-Esteem

What to Do When Your Self-Confidence Declines

You lose the enthusiasm and excitement to take action. This could have resulted from experiencing repeated failures, encountering numerous challenges or missing opportunities.

Here are steps to take to overcome the discouragement.

Wake up.

What’s the point of brooding over the past injuries, failures and mistakes? There’s always a solution or another way to do things. Force yourself to get back on track. Wake up and get out of your daze, start over and bounce back.

Recall your purpose and vision.

You’ve got to remember your purpose or dreams. Don’t get caught up with temporary defeats. Keep you vision in front of you. Let your dreams spur you to keep moving.

Self-examination.

Look out for and identify your physical, mental and spiritual strengths. Find what is right for you, something that you enjoy doing and are good at. Examine how you have been perceiving and doing things. Check out on how you deal with and treat people. Find new meanings and understandings through meditation and contemplation.

Adopt the right attitude.

In order to overcome frustrations, you need to have the right and strong mental attitude. You have to fight the temptation to succumb to defeat. Open up your mind to welcome new insights, ideas and awareness. You must dwell on the positive, remember the good, learn from the pains and set a determination to start over.

Take one day at a time.

Start the momentum by picking one new thing that you can do and do your best. Have the courage to do something because anything is worth a try. Don’t think of tomorrow, just deal with today the best and all that you can. One action will lead to another and as you keep at it, you will instill new hope for the future.

Spur your imagination.

Your imaginations will determine what you will achieve in the future. Create an entirely new mental picture. Change your story and your mental movies. You have control over what you want to see, hear and feel inside.

Ask for help.

Move away from feeling lost and having no one or no way to turn to. There is always someone out there who would listen and offer help if you ask or seek for answers.

Don’t wait.

Don’t wait for someone to come to your aid. Don’t hesitate to offer help and do more for others. Don’t wait for the right time to start fresh because anytime is the right time. Give what you have, even if it is only a smile or a loving thought. Remind yourself that what you give you will get back.

I'm really looking forward to working with you to reach new heights of success and balance in your personal and professional life! Sonia Gallagher, JD Holistic Executive Life Coach PS. If you are ready to be challenged, to steer your life in a new direction, and to achieve the goals you desire, I invite you to request a Free Coaching Session and Experience Coaching and How It Can Benefit Your First-hand!

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The Importance of Breaking Negative Thought Patterns

How to Eliminate the Negative and Destructive Patterns of Thinking and Feeling

Negative thinking results in destructive feeling. As you continue to dwell on the negativity in your life, it becomes a pattern. From the minute you wake up, your thoughts and emotions become automatic because they now have control over you.

How to eliminate the negative and destructive patterns of thinking and feeling.

• Reflect.

You have to start asking yourself some important questions. You should ponder about how you have been using language on yourself, look at what you do to put you in a certain state and what’s been going on in your head. This means you have to put yourself in a state of awareness. Once you observe and notice what’s going on inside, you will learn to understand yourself and your feelings. You are then able to alter your thoughts which will affect your emotions and your behavior and attitudes.

• Break the pattern.

You have to practice breaking your destructive thoughts and pictures. You need to listen and watch so that you will notice. When you notice them showing up, immediately interrupt. You interfere by asking some ridiculous questions, playing around and manipulating the pictures in your mind or changing the meaning that you have been accustomed to. Do this often enough and you will begin to alter your automatic state of mind and develop a different mindset.

• Using your memories to your benefit.

You put yourself into a certain state of emotion when a particular memory or experience shows up. When you remember something pleasant, you will automatically put yourself in a resourceful mode. When some unpleasant pictures pop up in your mind, you react according to how you have learned to do without thinking. Why not recall more of the pleasant memories so that you can put yourself in a state that will inspire and motivate you to do and dare. It’s all about choice.

• Changing the pictures and dialogs in your mind.

How you feel in the moment has a lot to do with the pictures and dialogues going on endlessly in your head. Anything that has happened on your outside world has passed. What remains is your recollection. Most of them are repetitions of what you have seen, experienced and heard. Others are what you create. You can change and manipulate the pictures or the meanings because they exist inside where you have total control. You can do anything you wish with the pictures and the dialogs. Your ability to master this will enhance your life.

I'm really looking forward to working with you to reach new heights of success and balance in your personal and professional life! Sonia Gallagher, JD Holistic Executive Life Coach PS. If you are ready to be challenged, to steer your life in a new direction, and to achieve the goals you desire, I invite you to request a Free Coaching Session and Experience Coaching and How It Can Benefit Your First-hand!

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