Often it's the simple act of Making The Decision to move from:
Where -or- Who we Are Right Now - To - Where -or- Who we Want To Be
Surrounding ourselves with:
The people who are already there or on their way to Where or Who we Want To Be.
&
With information which will get us to that place.
Sometimes you feel like you REALLY got to change something. Maybe it's an annoying habit. Maybe it's more serious. Maybe it's losing weight, or stopping smoking. Whatever it is, you just get fed up with the situation. You're motivated to change.
SOMETHING'S GOTTA GIVE!
Maybe it's occurred to you - either you think of it yourself, or you read it somewhere - Draw A Line In The Sand!
And step over it. And things just change.
It's tempting. Especially if you're really exasperated. While it can work, it often doesn't. Here's why:
Because the follow-through is either lacking or it's inadequate. So the motivation is faulty. It's easy to say the words:
"I decided! I'm going to change!"
But what really determines whether that decision 'sticks' or not?
Two things:
1. The state you're in when you make that decision.
If you're filled with your own power - in touch with yourself - standing on a firm foundation - that decision or choice is more likely to stick. If your foundation is filled with exasperation, worry, frustration, weariness, anger... then it probably won't stick. Because the motivation is not solid.
If it's filled with love and will, there's a much greater chance it sticks. The more of your own personal power you can muster as you're making the choice or decision, the more likely it will be to really change things.
As a child, you made many fundamental choices and decisions that are quite alive today. Generally speaking, you were filled with emotion - REAL emotion - and that gave them the punch to continue influencing you even today.
One powerful choice can change your life. Many childhood choices and decisions did. If you search your past, you can find those fundamental choices and decisions - to either accept them or change them.
2. How skilled you are at making choices and decisions.
Which basically comes down to practice. Out of necessity we make choices and decisions all day long. Whether we want to or not. Whether we realize it or not:
"I guess one more scoop of ice cream won't hurt anything."
But often we end up blaming those choices and decisions on circumstances, other people, or even our own subconscious or unconscious minds.
"Everybody else is doing it."
"You talked me into it."
"I didn't consciously choose that."
Blame is always a lie. But beyond that, we're not letting ourselves develop the POWER of choice - or the POWER of decision.
Thus, when it comes to drawing a line in the sand, within minutes or hours or days, we're back to 'normal'. Because there was no power behind the drawing of the line. Due to a faulty foundation, or a lack of skill, or both.
What's the solution? Stop drawing? Give up - retreat back into pity; or the judgments? Accept our miserable lives the way they are? Put on our coat of nobility?
"I guess it's just my lot in life to suffer. That's my fate. I can't change things..."
That's one option. Or, you can accept responsibility for your life. Realize WHY drawing a line in the sand doesn't work. And get about the business of changing it.
Besides the personal shortcomings you may or may not have, there's also one fundamental flaw with even drawing that line in the sand to begin with. That is, it presupposes that all you have to do is draw the line. Then it's over. Then you don't have to be responsible for what you chose or decided. Now you can go back to sleep. Now it should 'just happen'.
In other words, you're setting yourself up to fail.
But if you HAVE made a powerful choice or decision, then you WILL follow-through. By making all the *secondary* choices that MUST BE MADE - if you want your first choice to stick.
If your primary choice is to stop eating ice cream, then at the very least, you'll need to make a secondary choice to stay away from it! Stop buying it. Stop walking into the ice cream store.
You'll need to draw that line in the sand over and over and over. Not just once. Sooner or later, if you're persistent, then the pattern will be laid. And it will no longer be a 'contest of wills'. Instead, it'll be second nature. You won't have to think about whether or not you'll eat that ice cream.
But until that happens, you'll need to follow-through. Otherwise you're just spinning your wheels and you'll look foolish.
So what would stop you from the follow-through? Usually it's unresolved thoughts and feelings which comprise the patterns of the past. Those patterns compare to cracks in your motivation. Heal those patterns and you heal your faulty motivation.
Then it becomes much easier to draw a line in the sand... that changes you.
Mark Ivar Myhre, The Emotional Healing Wizard, writes articles on all aspects of emotional healing.
Stress is bad for your health. But it's not as bad for some people as it is for others. A lucky few sail though life exposed to less than their fair share of external stressors. But more importantly, some people are less affected by stress because they've got more stress resilience than others.
How do you build stress resilience?
You build stress resilience the same way you build muscles (or, in fact, the way you achieve anything in life): through practice.
Great advice from Doctors Kitchen:
For many of us it is difficult to understand the correlation between how to lose weight quickly and healthy lifestyle choices. Most do not even see how important the choices we make affect our weight. Be it over indulgence, lack of exercise, stress eating or just bad eating habits, what we do in our lives dictates our overall weight and health. In this article I will hit on a couple of points that everyone needs to consider if they are looking to lose weight quickly and the healthy lifestyle choices that may be required.
First I like to start out by asking you, "How long did it take you to gain the weight you wish to lose?" Be honest as you are only cheating yourself. Now think about that for a moment. The bad news is weight is easier to GAIN than it is to LOSE it! Sorry... It is a scientific fact. To gain weight, all you need to do is eat more than you need and/or exercise less. Presto! You are overweight. If it were as simple as eating less and exercising more to lose weight wouldn't everyone be doing it? It is almost that simple, at least the science behind losing the weight is but it is not that simple for many of us.
As humans we are self destructive to a point. We know that we can lose weight quickly and healthy lifestyle choices are the way to get there but we still lose interest or the will to continue on the path. Why do we lose interest or the will to continue? In many cases it is a lack of education into what is a healthy lifestyle choice. We all have misconceptions about healthy lifestyle choices and thus sabotage ourselves before we even get started. Many believe it is becoming a vegetarian. Being a vegetarian is a lifestyle choice BUT it is NOT for everyone in fact, unless this is a life path you wish to take, just forget it. Healthy lifestyle choices come down to the simple few points:
Eat Healthy, Exercise and live a happier, longer life!
Normally in a face to face situation with a new client (personal training client) I have a general health & lifestyle questionnaire of which the client answers numerous questions relating to their health, exercise history, their goals, and medical history (both past and present) So I have included the questions below that are of major concern. If you answer yes to any of them I strongly recommend that you see your doctor or relevant health professional prior to beginning any of the exercise programs.
• Have you any heart condition (past or present) that you are aware of?
• Do you suffer from asthma?
• Is your blood pressure more than 140/90?
• Do you suffer from diabetes?
• Are you taking any prescribed medication?
• Do you ever suffer from dizziness or fainting?
• Are you over 45 years of age?
• Are you pregnant?
• Do you suffer any back pain?
• Are you currently carrying any injury?
• Do you suffer from epilepsy?
Now I assume that either you have answered no to all these questions or you have answered yes to one or more of them and have seen your doctor or appropriate medical professional and have been cleared to begin your exercise.
I would like to emphasize here that no matter how mobile or overweight you may be, the gradual build-up of your cardio, muscular strength and flexibility are extremely important. As well as burning up calories they have the added benefits of preparing you for higher intensities later on through strengthening your bones, ligaments and increasing your aerobic capacity.
EXERCISE FACTS
• Exercise will increase your cardio-vascular fitness
• Help prevent heart disease and stroke
• Assist with rectifying blood pressure problems
• Reduce the risk of diabetes & osteoporosis
• Improve your bone density
• Help maintain sustainable weight loss
• Build and maintain lean muscle mass
• Increase strength
• Help attain your desired body shape
• Increase the strength of your tendons & ligaments
• Assist in maintaining good posture
• Enable you to live a long, healthy & rewarding life
• Increase overall energy levels
• Improve mental well-being
• Boost your self esteem
• Reduce anxiety & depression
• Help develop a deep inner confidence
• Help prevent Alzheimer's through neural genesis
• Increase your daily productivity capabilities
• Assist the body's nutritional and hormonal balances
• Keep you looking young and vibrant
• Reduce your resting heart rate
• Help you sleep more soundly
Many of you will not have any exercise experience at all. Some of you will be classified as obese where any movement at all is difficult for you. A number of you will have group exercise experience, but are overweight and some of you may be recovering from a lengthy illness. There will also be some of you of whom are reasonably fit with an acceptable body shape but wish to improve, (these people usually don't have a problem with goal setting) So you can see the benefits of this flexible approach.The reasons for this flexible approach include:
• Your exercise history/capability/experience
• Your general physical fitness
• Male or female
• Past or present injuries
• Medical considerations
• Your preferences
• Training specifically for particular sports or goals
• Progressive overload, where you are naturally going to be improving all the time, it is necessary that all facets of your programs increase in intensity as you attain your goals.
The benefits to you of including exercise in your weight loss program are huge. Downloading a copy of Slim Supple & Strong will give you a wonderful balance and understanding of how a holistic approach to sustainable weight loss with exercise is both imperative and possible.
Gary Richards (Author)
Stretching is a vital part of your program and is often neglected by many. Exercise actually has the effect of tightening your muscles, so it is of great importance while your muscles are warm to stretch them after exercise returning them to their original lengths. This will prevent the risk of injury and stiffness and maintain good flexibility. Remember to hold each stretch for at least 30 seconds.
FULL BODY STRETCHING SEQUENCE
After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.
SPINAL ROTATION
Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.
GLUTEAL STRETCH
Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.
QUADRICEP STRETCH
This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.
OUTER THIGH STRETCH
In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.
INNER THIGH STRETCH
In a sitting position with your back straight, bring your heels together. Now, holding your ankles, pull your feet in towards you holding the stretch for 30 seconds. You will feel the stretch at your inner thighs as you let your knees drop toward the floor. To intensify this stretch, bring your body gently forward from the hips as you place your elbows on your knees.
HAMSTRINGS STRETCH
In a sitting position with your legs straight and together, slowly and gently bend forward from the waist with fingers outstretched until you can feel the stretch in your hamstrings. Hold for 30 seconds. If your flexibility is insufficient in the early stages you can assist yourself by folding a towel length ways, looping it over your feet and holding both ends, gently ease yourself forward.
HAMSTRINGS STRETCH ( LYING )
Lie on your back with one leg bent to 90 degrees. Bring your other leg straight up toward you and grasp with both hands below the knee. Gently pull the leg toward you until you feel the stretch and hold for 30 seconds minimum.
HAMSTRING STRETCH ( STANDING )
With your hands on your thighs, place one heel in front of you. Bending your other knee slowly bend forward from your hips. You will feel the stretch at the back of your upper leg ( hamstring ) primarily, with some at the back of the knee and in the calf. Hold the stretch for your minimum 20 seconds, then to intensify the stretch slowly lean a bit further into the stretch, hold for another 20 seconds and repeat for the other leg.
CALF STRETCH
Basically your calf muscle consists of your main muscle, ( gastrocnemius ) and the lesser ( soleus ) which is lower and runs underneath. Here are two stretches, one for each respectively.
Standing with your feet together, take a good step back with one leg keeping the foot flat on the deck, with the other leg slightly bent at the knee.
Your upper body weight is taken on the front leg while your feet are facing forward and your back is straight with both heels on the floor.
Intensity can be increased by taking your back leg further back and pushing into the heel. Hold all positions for your 20 seconds minimum and repeat with the other leg.
CALF STRETCH ( LOWER )
As with calf stretch above except that the back leg is bent at the knee with the step back being of a shorter distance. The stretch will be felt deep in the lower part of the leg.
CHEST STRETCH
Sitting with your legs slightly bent and feet hip-width apart, contract those abdominals ( pull them in ) while relaxing your neck and shoulders.
With your arms straight, interlock your hands behind your back, keeping your back nice and straight.
Now lift your arms up behind you until you feel the stretch across your chest, and hold for at least 20 seconds.
UPPER BACK STRETCH
Standing with your legs slightly bent and feet hip-width apart, tighten those tummy muscles.
Interlocking your fingers together, straighten your arms out in front of you.
Keeping your body upright with a firm lower back, push your hands away from you as you feel the stretch across your upper back and back of your shoulders.
Hold stretch for a minimum of 20 seconds.
TRICEP STRETCH
Standing or seated.
Lifting one arm, place the hand over your back reaching down your spine with fingers pointed downwards.
With your other hand grasp your elbow and gently pull back intensifying the stretch.
Hold for 20 seconds and repeat with other arm.
In conclusion exercise involves muscle contraction, causing them to tighten and shorten in length. It is most important to stretch our muscles back to their original length immediately after exercising whilst they are still warm.
Stretching is a habit you must get into. Without it you leave yourself open to injury, reduced flexibility, soreness and stiffness. After every session spend 10 minutes minimum on a full body stretching routine.
In this article you have your full body stretching program explained in detail for you, by downloading a copy of Slim Supple & Strong you will not only have your complete answer to the sustainable NEW YOU, but all the above stretches will be demonstrated in detail for you.
Gary Richards (Author)
I am asked a lot, how do I stay motivated? There are a lot of ways to stay motivated. I will discuss some major ways in this article.
If you can find a burning desire, on why you want to exercise or be healthy, then you will be unstoppable. If you keep your mind fixed on that burning desire, all the excuses will fall apart, never to be found again. As soon as you stop thinking about that powerful desire, then excuses and fear set in. Make sure you write it down, along with some of the other things we are going to go over today. Carry it with you, read it, and really feel it daily. So what could a potential burning desire be? Anything that gets you going, you know, raises your energy levels up; desire to be skinny, healthy, energetic, around when the kids are older, around for grandchildren, to run a 5k, to compete in some form of athletic event, to fit into a small sports car, to be able to touch your toes again, to swim your personal best, etc. Just make sure it is the most MOTIVATING thing for YOU.
Another way to stay motivated is to write down goals. Writing goals is so important, and without them, what are you shooting for? Without goals how do you know where you are going, and how to track what you are doing? MAKE GOALS, make a goal that you will stick to this week (I will exercise everyday this week), make a goal for the next month, 6 months, 1 year, and 5 years! Write them down on the same paper as your burning desire and be sure to carry them everywhere and read them daily. Don't forget to change them if needed. Many people ask me why it is so important to do so...here is why. You eat food daily to energize your body, hopefully you are feeding your body healthy foods. The same thing needs to happen with your mind, it needs daily motivation to stay energized!
On this same piece of paper, make some affirmations and read them DAILY. Affirmations help you to change your mindset, so if you do not like to exercise, you need an affirmation that says; Exercise makes me feel amazing, and I exercise daily!
Reading 10 pages of a motivation or health book a day is another great way to stay motivated. My wife and I try to read at least 10 pages of a good book a day. Yeah, we miss a day here and there, but we are very consistent! Reading enlightens you to new things and new ideas, and it is great for your brain. If you can believe this, I never read a book I did not have too read my whole life. I would even read the choose your own adventure books so that I did not have to read the whole book. It was not until I started to have a desire to better myself, that I started reading self development books all the time. Now I read with my wife, listen to motivational CD's in the car, and read on my phone often.
The last way to stay motivated, and this is a very important one. Pay attention to the thoughts in your head when you do not feel like doing a workout or even when you are feeling down. This can be a huge eye-opener for you, when you begin to discover that some of your unconscious thoughts are causing you to sabotage yourself. This one is the hardest of the list too, you have to really pay attention to what your brain is thinking at all times. It is like weeding out the garden so that the amazing crops can grow. You need to weed out any limiting thoughts so that you can truly prosper and live a healthy life.
You have taken a huge step in the right direction now that you have read this newsletter. The next step is to actually do the things listed, and watch the magic happen! I use the iLog1 app for the iPhone/iPad/iTouch to track my goals, write down affirmations, and even track my mood! If you do not like to use electronic devices, then make sure you carry that paper with you everywhere!
Say This: I love to exercise Daily!
Robert Jay Martin is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association and TRX certified. Improve your level of fitness with his success, knowledge, experience, & 4 year degree.
Article Source: http://EzineArticles.com/6753160
