dont allow your emotions to dictate your body shape!!

..sue xxx

your body puts up with so much shit that you throw at it.

it allows you to eat junk, sit on your backside doing nothing, smoking, drinking, stay up all night, sleep in all day, spend too long in the sun etc etc etc.

and it keeps carrying on. waiting for you to wake up and treat it better.

with luck, all that abuse wont have any long lasting reactions. you will probably come out of it unscathed, apart from feeling crap, being overweight, gasping for breath when you climb the stairs, maybe your skin isnt the best it could be, your hair might be lank and lacking lustre, stuff like that.

but why not give your body back the respect that it tries so hard to give to you?

why not eat better, move more, and do all the other stuff that really isnt that difficult?

less alcohol, better sleep pattern, sun-sense, NO smoking (come on, we all know that there are NO positives whatsoever in smoking. none. not one), drinking more water, stressing less about stuff you cant change, laughing more, and all that jazz.

stealing nike’s line here, but its a good one: just DO it!!

we all have times when we just cant do those things 100% of the time, myself included right now, im struggling, but because i do the right thing most of the time, my body can easily put up with a bit of crap here and there. i never let it go on for too long. a bad day here and there doesnt mean the end of everything. it just means you’re human.

but if every day is a bad day? you know what that adds up to? a bad life. and thats just unacceptable to me. what about you?

..sue xx

You’ve gone over your calories for the day or eaten something on your “forbidden” list. You figure that since you’ve blown your diet, you might as well keep on eating and start over tomorrow. You keep eating, but despise yourself for it.

You’ve done well all week, but the scale says you’ve gained a pound. You panic, feeling certain that you’re doomed to be fat forever.

You set the alarm an hour early to exercise, but hit snooze. Feeling like a lazy slug, you wonder if you have any willpower to do what you know you need to.

Do any of these scenarios sound familiar to you?

The tendency to leap from minor, trivial problems to overblown, unrealistic conclusions is something that everyone struggles with to some degree. This type of negative thinking is one of the biggest reasons that people have difficulty sticking to their weight loss plan—and why small problems can cause stress and misery that is often avoidable.

Of course, there are dozens of deep, psychological reasons why individuals get caught up in this negativity. But you don’t have to know why you do it to stop being negative. All you have to do is to take a close look at what you are actually doing and decide to stop doing it for that moment. Here are three techniques you can use to stop all those negative thoughts before they stop you:

1. Look for Hidden Thoughts and Assumptions

The process of moving from an event (like going over your daily calories) to a conclusion about the meaning of that event (I’ve blown my diet) and what you should do about it (keep eating, start over later), typically involves several more mental steps that you probably aren’t aware of. Psychologists call these intermediate steps automatic thoughts because they are habitual, happen quickly, and feel so “right” to us that we don’t even notice them.

Although you can’t completely prevent automatic thoughts from occurring (after all, they naturally help us make good decisions in a hurry), these thoughts are not always accurate. Chronic negativity about yourself or your situation is a good sign that your automatic thoughts are inaccurate.

Luckily, it’s not difficult to learn how to identify your automatic thoughts, figure out if they make sense, and change the ones that aren’t working for you. The first step is to develop the habit of asking yourself: “What would have to be true in order for the negative conclusion I reached to be justified?”

For example, what would have to be true in order for going over your calorie limit to mean that you’ve “blown” your diet? Wouldn’t it have to be true that your diet is a one-day event that requires a perfect performance on your part? You know that’s not the case.

2. Learn to Argue with Yourself

Once you recognize some of your automatic thoughts, you can inspect them and, if necessary, argue with them. The flaw in the above example is pretty obvious: Permanent weight loss is not a short-term project, and doesn’t require perfection. But sometimes the flaw or assumption won’t be as obvious. If that’s the case, then you may need to do some investigating.

Before you jump to conclusions or attack your own character, ask yourself a few basic questions:

• If someone I respect did exactly what I did, would I come to the same conclusion about them that I’m coming to about myself?
• If someone came to me asking for advice about how to deal with this problem, what would I say to them? Would I tell them it’s a lost cause?
• How does my conclusion help solve the problem? Does deciding that I’m a “lazy slug” without willpower empower me or enable me to do better next time? What thoughts would do that?
• Is this a problem that lots of people have or am I the only one facing it? What do other people think or do when they run into this problem?
• Is this problem a general pattern in my life or am I blowing one incident out of proportion? Are there times when I do well at things that clearly require willpower and self-discipline—like going to work every day and taking care of my family?
• Have I put the same amount of time and effort into thinking about solutions as I have into listing the problems?

The more of these questions that you ask yourself, the more easily you’ll be able to spot—and correct—your negative automatic thoughts that are lurking underneath your tendency to assume the worst whenever things don’t go the way you planned.

3. Do What Doesn’t Come Naturally

One reason that negative thoughts become so automatic and pervasive in our minds is that they are consistent with our typical feelings. If you find yourself jumping to negative conclusions about yourself, your abilities, and your options and opportunities, it’s probably because that feels “right” and comfortable to you.

This doesn’t mean you have to figure out why it feels “right” to feel bad about yourself. Again, you’ll simply respond better to doing things differently, rather than spending hours rooting through emotional baggage.

Changing those negative thoughts and judgments into realistic and reasonable ones is going to feel uncomfortable and unnatural. In fact, feeling uncomfortable is probably a good sign that this is exactly what you need to be doing to get past your problems.

So when you’re unsure about what the problem is, your best bet is to do what doesn’t come naturally. When you find yourself arriving at a negative conclusion about you or your situation, stop thinking that and start thinking the exact opposite. If you’re thinking that there’s something fundamentally wrong with you, tell yourself the problem is in the situation—not in you—and look for ways to change the situation. If you think you’re “doomed to be fat forever,” tell yourself that success is unavoidable if you want it; if you’re feeling like a “lazy slug,” tell yourself that your “true self” really does want to exercise. You get the idea.

No matter how big, bad or scary the problem seems, you’re always just one thought away from turning it into an opportunity for change, growth and progress. All you have to do is find that thought.

Let Cupid Take Aim at You

— By Carrie Myers Smith, Health & Exercise Expert

While many of us have an easy time showering other people with love, we find that Cupid has yet to hit us with the “body love” arrow. Don’t wait for Cupid! Begin today to start appreciating, accepting and yes, even loving your body.

Stop picking yourself apart
Let’s face it: No matter how close-to-perfection body you have (and just what is the perfect body anyway?), chances are, there is something you would change about it if you could. Even celebrities and models who have been stamped with the media’s “perfect body” rating have parts they dislike – their feet, their hands, their ears – and they don’t necessarily have high self-esteem either! Rather than pick your body apart, look at your body as a whole (and read the next point…)

Consider the marvelous functions of your body
There are millions of microscopic functions that go on in our bodies every day, and you don’t even have to think about them. They just happen! Unfortunately, it often takes a crisis or a tragedy, such as a brush with death, a go-around with a disease, or a debilitating accident for some women to realize that their bodies weren’t so bad to begin with and that their body hang-ups were a big waste of time. Don’t let that be the case with you! How much time are you spending each day worrying about your weight, your body shape, the size of your rear? What could you be doing during that time? Maybe you’re supposed to be the first female president, but you’ll never know because you’re too busy obsessing about your abs!

Get real
Did you know that most of the images you see on television, movies and magazines aren’t even real? A model for a magazine cover goes through hours of professional hair and make-up, has professional stylists, top photographers who know her “best side,” professional lighting, and that’s all before the chosen photo goes to a company where they remove stray hairs, wrinkles, blemishes and “extra” curves. Sometimes Model A’s head is stuck onto Model B’s body. What you see is totally made up!

And it’s not just fashion magazines that are creating a fantasy. Most of today’s “fitness” magazines are following suit. On top of airbrushing and computer generating their models, fitness magazines now need to audition their models to be sure they’re strong enough to just do basic exercises! Muscles are even airbrushed in! It’s time to get real! Find real role models who emanate the qualities you desire. Educate yourself about what really goes on “behind the scenes.” And realize that no one naturally “glows” the way those models in the magazines do!

Change your inner dialogue
It’s been said that we teach others how to treat us. If we believe that, the message that comes across to others is that we are not worth being liked, loved, or treated with respect. Most of it comes from what we’re not even saying. Choose to believe that you are worth taking care of and that you have the right to be respected and treated with dignity – and act like it!

Take care of your body
Diets, pills, quick-fixes, binging, not exercising, over-exercising, all these things disrespect one of the greatest gifts you have been given – your body! You only get one per lifetime, so give it the respect it deserves. You will not only feel better, but you just might become someone else’s role model!

By Jason Anderson, Certified Personal Trainer

Self-Love and Acceptance at Any Size

— By Ellen G. Goldman, M.Ed.

On a recent trip to California, I went on a hike in Runyon Canyon, a park near my daughter’s apartment.  During my climb, I overheard two women chatting behind me.  One was expressing concern regarding comments her teenage daughter had recently been making.  It seemed that she was miserable about her body, feeling ”fat” and ”ugly” compared with her other friends.  According to this woman, her daughter’s weight was well within the healthy range, and she had ”quite a lovely figure.”
 
I hiked on and began thinking about body image.  Why is it that so many people in America suffer from such poor body image?  I have watched too many of my daughter’s friends struggle, have met way too many women my own age who still express body dissatisfaction, and have even come across it with male clients over the years.  These days, you can never be thin enough, muscular or toned enough, or beautiful enough.  The effort and energy many are exerting to look better is not only exhausting, but also severely decreasing their happiness and life-satisfaction.
 
Humans have been concerned with appearance and physical attractiveness throughout history. However, in these modern times, it seems as if normal concerns have turned into obsession for far too many.  In today’s media, thin and attractive individuals are portrayed as being wealthier, happier, and more successful and carefree than those who are not thin. The way that we perceive our bodies is largely influenced by our perception of how we stack up against those media ideals, as well as against our peers. Poor body image not only decreases general life satisfaction and happiness, but it can also be potentially deadly if it spurs severe eating disorders or steroid use. Making a targeted effort to improve body image for ourselves and loved ones would be a smart, even life altering, thing to do.  But how?
 
The answer to this question goes way deeper than just working to improve your body to be the best it can be.  There’s nothing wrong with working to improve your body, especially when weight is compromising your health. These changes in lifestyle habits can be quite helpful, but only if accompanied by a mind-shift as well.
 
Let’s take a look at some ideas on how to boost body image, both for the short term and the long term.
 
Tips to boost your body image each day:

• Find one thing to compliment yourself on every day.   Often, when people are asked to come up with something they like about themselves, they focus on physical attributes. However, try to think beyond your appearance, to your uniqueness as an individual.  Take pride in things such as being a dependable employee, a great mom, or a reliable and caring friend.
• 
• 
   
• Wear clothing that fits well and makes you feel great. If you’re bothered by the size on the label, cut it out!  Dressing in baggy apparel in an attempt to hide your body will end up making you feel frumpy.  Wear whatever makes you feel pleased with your appearance when you look in the mirror.
   
• 
• Exercise.  Studies show when individuals begin an exercise plan, they report increases in confidence, self-esteem and a decrease in negative body image even when overweight or obese.
• 
• 
   
• Nourish your body with foods that will keep it functioning well so that you can do the things you love to do.  Think healthy, not skinny!
   
• 
• Thank your body with some pampering for the great job it does carrying you through the myriad of tasks you do on a daily basis. Massages, scented body lotions, and warm baths will have your body and your mind feeling great. 
• 
• 
   
• Every time you receive a compliment, write it down in a journal.  If you’re having a rough day, take your journal out and relive that warm, fuzzy feeling you got when you first received that compliment.
• 
• 
   
• Don’t join in the complaint brigade.  When your friends start bemoaning their bodies (and you’ll surely hear it at some point) don’t commiserate and join in with mutual complaints and put-downs.  Find something about their personality to compliment, and genuinely share what you find best in them.
• 
• 
   
• Stop negative self-talk immediately.  When you catch yourself slipping into negative self-talk (e.g. my thighs are so big, I hate my stomach, my nose is crooked and ugly, etc.) stop immediately.  Counter balance that thought with a loving one. Would you say such critical things to your best friend? Of course not! It’s time to become your own best friend and treat yourself with kindness and respect.

 
Tips to continue boosting your body image over time:

• Experiment with mind-body exercises. Many people report that activities such as yoga, Tai Chi and dance make them feel more connected and loving toward their bodies. Try out some classes at your local gym or studio and find something that resonates with you.
   
• Ask your friends and loved ones what they enjoy most about you.  I bet no one will mention anything related to your body— just your personality and nature. How we behave and interact with others is what makes us who we are, not the shape of our bodies.  
   
• Explore and appreciate your personal strengths.  We each have our own strengths and talents.  When we share them, we impact the lives of others and make the world a better place.  People don’t care what shape your body is in; they just appreciate the gifts you share. 
   
• Take stock and marvel at what your body is capable of doing, no matter what size it is.  Write down all the things your body can do that bring you joy.  Your legs carry you from place to place and up and down stairs.  Your arms allow you to hug your loved ones or lift your child.  Your stomach digests the food you eat, and your eyes allow you to see the world around you. Cherish these things as often as you can and remind yourself how lucky you are to be alive. 
   
• Who do you look up to, admire, or seek as role models?  Make a list of what it is about them you value.  I guarantee it’s what inside, not what you see on the outside.
   
• Become media savvy.  Understand that the pictures of models seen in magazines and on billboards are extremely enhanced.  If you compare yourself to those images, you will always end up feeling bad.  Stop looking at fashion magazines if they bring up bad feelings and strive to only surround yourself with positive, realistic images.
   
• Consider throwing the scale away.  If you find yourself stepping on and off the scale numerous times a day and letting it affect your mood, throw it out!  The number on the scale is fickle and can change drastically depending on your most recent meal, hydration, menstruation, and even the weather.  When making lifestyle changes to lose weight, measure your progress by the way your clothing fits, tape measurements, or most importantly, how you feel.  If you do step on the scale, do so only once a week, at the same time of day each time, dressed in the same clothing.  The scale is simply an educational tool that lets you know if your habits are helping you reach your goals or if they need to be adjusted.

 
The road to a healthy body image can be a long one, especially if you have been struggling with poor body image for years. However, by taking deliberate steps to stop the toxic negative self-talk, it is entirely possible to be content—even happy!—with the way you look, at any size. By surrounding yourself with positive thoughts, friends, and images, you’ll be one step closer on the road to body bliss.
 
 
 
Sources:

            The Australian Psychological Society.  ”The Man Behind the Mask: Male Body Image Dissatisfaction,”  accessed April 2012. www.psychology.org.au.

            Cash, Ph.D. Thomas, and Linda Smolak, Ph.D. 2011. Body Image: A Handbook of Science, Practice and Prevention. New York: The Guilford Press.

            Mayo Clinic. ”Body Dysmorphic Disorder,” accessed April 2012. www.mayoclinic.com.

            ScienceDaily. ”Negative Body Image Related To Depression, Anxiety And Suicidality,” accessed April 2012. www.sciencedaily.com.
 

Think your way to success. Developing your mind for total self-improvement.

As a control station for all we do, the brain serves an immensely valuable function. Thoughts, feelings and desires, shaped through the attitudes we foster and beliefs we hold, control the decisions we make, which dictate how our lives ultimately unfold.

If we see the world in negative terms - the so-called half glass viewpoint - this perspective is sure to result in negative consequences for much of what we do. A positive mindset, on the other hand, will provide a richly rewarding life.

With the brain being the complex organ it is, our thought process will, however, at some point, stray to the negative - assuming you are positively inclined for the most part (as a Bodybuildng.com reader this is highly likely). To offset this possibility, and to get back on track should it occur, a good framework from which to encourage a healthy mindset is required to ensure you remain as sound of mind as you are of body.

This article provides tips, tricks and strategies for empowering the mind and keeping it so.

Click To Enlarge.
If We See The World In Negative Terms, It
Could Have Negative Consequences For What We Do.

Nurture Your Mind For Success

Caring for your mind - the element of consciousness governed by our brain that feels, thinks, reasons, wills, judges and perceives - is equally as important as treating your body well. What we feed our mind manifests in how we view the world and our place in it.

In addition, how we nourish the mind in building on its potential shapes our ability to channel it in the right direction, one geared towards success. On the latter point, external factors such as exercise, diet, environment and rest all play a role in shaping positive thought processes, as they contribute to the overall health of the brain - the strengthening of the neurons and their connections - thus favorably impacting the mind’s potential.

To strengthen the mind to build a neuronal network receptive to new ideas and approaches there must be a constant flow of positive input.

To transform your mind into a receptacle for positive thought, the following three pointers, developed though this author’s experiences in working with thousands of successful people are to be read and understood. I truly believe these hold the key to unlimited personal growth and true greatness.

Click To Enlarge.
To Stengthen The Mind There Must Be
A Constant Flow Of Positive Input.

Completely Analyze The Situation

To fully grow as individuals we must develop a mindset that is attuned to building a thorough understanding of any situation in which we find ourselves. Confusion and misunderstanding are breeding grounds for indecision, anger and self-doubt - factors associated with faulty thinking and negative thought patterns.

Therefore, before judging any situation, or problem, it is best to step back and place yourself in the shoes of those involved; gather a complete picture of what has occurred to determine what has happened and why based on objective observation rather than pre-conceived notions and prejudices.

For example, being upset at someone for not responding to a call may lead you to conclude this person is not reliable, and not worthy of your time. A multitude of reasons, however, could be given for why this person did not return the call - car problems, unforeseen work or family commitments, inability to receive the call and so on.

Blaming this person will only serve to foster an attitude of blame, which will lend itself to anger, self-doubt and indecision. A mind receptive to positive thoughts is able to fully analyze a given situation to gain a complete understanding. Determine the cause before jumping to conclusions and your mind will be free to form an understanding of what really happened.

Click To Enlarge.
It Is Best To Step Back And Place Yourself
In The Shoes Of Those Invloved.

Remain Calm In The Face Of Adversity

Our attitude under pressure stems from how we decide to respond to a given situation. A friend of mine, a former motocross rider and budding bodybuilding star, was faced with a choice: give up out of frustration and panic, or think things through and develop a mindset geared to achieving success.

This young man with a bright future ahead of him was paralyzed from the waist down after a motocross accident, and his dreams of athletic success were stripped from him. Although this outcome would have thrown many into despair, my friend focused all his energies on facing the future with a positive, composed mindset.

He now is a wheelchair bodybuilding champion, in addition to being a stronger, more focused person, and his attitude is an inspiration to everyone he meets.

Throughout our lives we will all face adversity. How we deal with it ultimately shapes how we view the world. Again, this process of choice stems from maintaining a clear mind, one that is receptive to positive thoughts. The choices we make influence the degree to which problems (or what we perceive to be problems) will affect our thought processes. Remain calm, assess the situation and approach the future in the manner my friend did: with a positive mindset.

Click To Enlarge.
How We Deal With Adversity Ultimately
Shapes How We View The World.

Maintain Focus

Strengthening your mind in preparation for success in any area involves complete focus on whatever we wish to accomplish. Sure there are times to fully relax, and these are important for resting and recharging, but if success is to be realized, we must apply focus in our lives when and where it counts.

Sloppy, disorganized thinking will result in a lazy mind that is less likely to receive positive stimuli. Being acutely aware of our actions and the thoughts that precede these actions will enable us to be better attuned to exactly what is needed for us to accomplish our goals.

Using positive thinking to continually reinforce why we are doing something is a major step toward the strengthening of mind that results in sharp mental focus, as opposed to disorganized thinking.

People with few aspirations and little motivation to overcome fear and undertake new challenges usually lack focus. Focus, at its highest level, requires total awareness of what you are doing and a complete understanding of why.

While having a plan and using this plan to structure your life is a fundamentally important step toward this aim, possessing an ability to channel your thoughts into the moment is equally as critical. This process demands total concentration and complete pride in your performance.

A total commitment to accomplishing your goal is needed, and complete buy-in to what you are doing is essential. This involves having a vested interest in the task at hand; the more significant the project, the more at stake as far as what you will gain from applying total focus.

This is why it is important to aspire to greatness rather than mediocrity. Pursuing greatness involves foregoing the mediocre for what is substantially a more worthy and challenging task. The more worthy the task, the easier it is to apply focus, as the eventual rewards will be much greater, and the bigger will be the fall should you falter.

Having pride in what you are doing is also easier to accomplish if you are involved in the activity on a number of levels, to a greater extent.

For example, managing a store as opposed to working the counter demands, in general, a greater degree of responsibility and skill. The manager is more likely to apply greater focus, as he or she has more at stake in terms of potential career advancement and financial rewards.

Taking this a step further, the owner of this store would likely apply greater focus still, as they have the greater investment. Investment in what you are doing - whether that investment is financial, personal or spiritual - is truly the key to complete involvement in that task or activity. To attain success, we must direct our lives towards complete investment in what we are doing.

It is clear from what we have discussed that the more significant the task, the greater will be the willingness on the part of the participant to more fully apply all they have. In this respect, aspiring to greatness will foster a greater sense of focus. This is likely to enable us to reach even higher in other areas through the positive flow-on effect such thinking engenders. Success begets success.

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If You’re Having Trouble With Focus, Remember
That You’re Making An Investing In Yourself.

Keep Your Mind Healthy

As well as programming your mind for success, it is important to maintain its integrity to strengthen its neural connectivity. The strength of connection between brain cells and the health of the cells themselves is an important factor in establishing an environment necessary for continued development of the perception, reasoning, thinking and feeling skills needed to attain success at the highest levels of performance.

In essence, an alert, optimally functioning mind is more receptive to positive environmental stimuli and able to think positively. Practicing valuable methods for attuning your mind to greatness cannot be fully achieved if the mind is functioning sub-optimally. Areas such as nutrition, exercise, sleep and positive living environment will contribute to a healthy, receptive mind.

Maintenance factors that keep the brain healthy and receptive to positive thoughts include:

Regular Physical Exercise

Regular exercise

has a remarkable affect on how we think and feel. Stimulating the muscles of the body, aerobically in particular, will allow for adequate oxygen flow to the brain, thereby bathing the neurons (brain cells) from which the impulses of the mind originate, in its life giving properties.

Without oxygen, carried in the blood to various tissues of the body, the very life force of a particular area will be drained. This includes the brain.

The brain needs a plentiful supply of oxygen to survive and function optimally, and exercise is, by far, the best method to achieve this. Increased blood flow to the brain will also supply it with the nutrients needed to build healthy cells, and to supply it with adequate energy to power its thought processes.

While cardiovascular exercise will ensure more oxygen is taken into the body, thus achieving greater oxygen uptake by the brain, anaerobic work - which commonly involves weight training - will stimulate the mind for peak performance through a different set of processes.

Each time we train with resistance, the brain releases endorphins: chemicals, which provide an anaesthetizing effect to suppress muscle pain and to ultimately hasten tissue repair. In addition, these endorphins have a positive effect on how we feel - many liken the effect caused by resistance training-induced endorphin release to a high that facilitates positive emotions.

Thinking becomes clearer and the mind is more receptive to positive thoughts at this time. Exercise, both aerobic and anaerobic, can therefore significantly prepare the mind for positive thinking.

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Endorphins Released During Resistance Training Serve
To Speed Muscle Repair But Also Make Us Feel Good.

A Sound Nutrition Plan

The brain needs constant blood flow to supply the nutrients needed for development and energy purposes. Given brain tissue is comprised of fats - which form brain cell membranes - along with various proteins that comprise the different structures within its cells (the organelles), it requires a plentiful supply of these nutrients to reach its potential.

A poorly functioning brain can be attributed, in part, to a lack of the essential nutrients so vital to its function.

A diet rich in essential fats such as omega three oils and complete protein sources like fish, eggs and chicken will supply, respectively, the fats and proteins needed for proper development. The sub-optimal development of the brain may lead to disorganized thinking and poor mental performance, so providing the listed nutrients is a vital step toward the promotion of a healthy mind.

Another nutrient, carbohydrate, is also essential for the proper functioning of the brain. Carbohydrates are known as the body’s primary energy nutrient, and the brain preferentially uses these to function.

Without adequate carbohydrate intake from foods such as brown rice, potatoes, and whole wheat bread (collectively known as complex carbohydrates due to their ability to release energy slowly), the brain will feel groggy and sluggish, not states conducive to the heightened mental alertness needed to facilitate higher thought processes.

Given the important role nutrition has in brain development and performance, it is essential one include a healthy diet - along with a sound exercise plan - in their daily schedule.

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It Is Essential To Include Carbohydrates In
Your Diet Because The Brain Uses Them To Function.

Adequate Sleep

Sleep is a restorative process associated with proper mental functioning. During sleep the brain undergoes a series of stages, each specifically timed and structured to rest the mind and body in preparation for the following day’s activities.

As most will attest, a restless night - think the weeks following the arrival of a newborn baby - will leave them feeling tired and mentally drained the next day. Many who do not achieve optimal sleep complain of poor focus and mental performance, and even depression. Clearly these states are not beneficial for the alertness of mind needed to consistently think positive thoughts.

A good night of sleep can range from seven to nine hours, on average, although some can get by on as little as six. Finding the ideal period and consistently maintaining this is an important step towards improving mental function.

In an ideal world we would sleep well every night. However, certain events may preclude this consistency. A 30-minute nap during the day could be one way to compensate for a poor night of sleep, although it should by no means justify regular broken sleep patterns.

It can, however, be used as an occasional measure. Regular, quality sleep, in conjunction with a good diet and exercise program will enable the mind to operate as nature intended: with sharp mental focus and higher level thought patterns.

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A Good Night Of Sleep Can Range
From Seven To Nine Hours.

A Positive Environment

One environmental factor responsible for positive thinking is our social context. Associating with negative people and witnessing negative events can, regardless of our disposition at the time, negatively influence our mind.

A major aspect of achieving a success mindset, as reinforced throughout this article, is positive, focused thinking. Enduring a person who has a constantly negative outlook on life will drain us of our mental energy. This energy is needed to accomplish the mindset necessary for personal growth at the highest level, which is developed through the persistent and diligent efforts needed to learn and apply the strategies outlined here.

Without mental energy and concomitant focus and desire to improve, we will find it increasingly hard to apply positive strategies to our lives, and may find ourselves slowly developing a negativity mindset.

Negativity is all around. Much of what we encounter daily is potentially negative: whether it be news-media coverage of events, work-related, or relationship-based. It is often unavoidable.

If we choose to restructure our thinking, however, by transforming our mind into a receptacle for positive thought, we will naturally disregard most of what is negative. Negative people will no longer factor into our thought patterns, as their actions will become inconsequential to how we view the world.

Negative events will have little consequence, as our minds will be attuned to positive self-development. Remember, we can control the events in our lives with the right thought patterns. Eliminating unnecessary negative influences and events will enable our minds to become receptive to the thought patterns necessary for the achievement of greatness.

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By Transforming Our Mind Into A Receptacle For Positive
Thought, We Will Naturally Disregard Most Of What Is Negative.

Control Your Mind And Control Your Destiny

The mind controls all we do in a positive manner, when fully developed and attuned to success through positive thought development and careful maintenance. Considering the influence the mind has on all we do, its wellbeing should be paramount as we work to realize the potential we all hold.

Having a definite plan with goals listed in order of importance will enable us to focus on, and distinguish what is needed to attain great success in any of life’s arenas. Aligning with great people will provide vital knowledge and inspiration, which will assist with goal achievement.

Working on our confidence and willingness to face our fears will enable us to put into practice, and capitalize on our mind’s growing potential.

To succeed in these areas, all critical for positive thinking, the mind must be cared for much the same way we would care for a growing child. It needs proper nutrition, exercise and rest along with positive stimulation and reinforcement. Once these maintenance factors are in place, along with the right thought patterns, we can truly realize our full potential.

Jun 15, 2011 by Tatianna

I would like to share some things I’ve learned that help me stay on track. Goal setting and their strategies.
One very important thing to remember about goal setting is, your goals are not your final destinations, they are just stepping stones. Remember that and you will go further than you ever imagined.

Tracking your goals is a key element in establishing your motivation. I my self don’t always have the perfect balance where I am motivated every day, but what does help me to keep going ( after I throw my self a pity party, you know we all do that ) – my goals, keep them close to you all the time and use these strategies to make them stick.

A goal must be well defined

Just to say you want to be better at running or you want to be thinner is not a very well defined goal. You have to be more specific. You see, our body follows our mind, and if our mind doesn’t have a specific objective the body cannot follow it. So a better goal would be ” I want to run 2 miles in 10 minutes ( this is just an example ), or I want to loose 10 lbs in 2 month’s, be as specific as possible.

Write it down

Writing your goals down makes them physical right away, you automatically release energy towards your goal. I found this method to be very effective, it works like a charm every time. There is some kind of magic power about writing things down.

Another really powerful thing is to place what you’ve written in a spot where you will see it all the time, such as on your office desk, bedroom or near your calendar, just make sure you are always noticing it. This works with Law of Attraction, if it’s there all the time, you can’t escape from thinking about it, and whatever you think about the most you will attract.

State your goals in positive

As you might already know, our subconscious mind does not understand negatively stated goals, which means you always have to use a positive frame. Example: Instead of saying I won’t eat anymore sugar, you will say – I will eat only fruits to satisfy my sweet tooth. Or instead of saying I won’t give up working out until I lose 10 lbs say, you will say – I will work out 4 days a week and I will lose 10 lbs in 2 month’s. Your mind will accept this and you will start seeing manifestations pretty quickly.

Always have a deadline

Setting your goals in time frame makes you exited every time you are taking a step further. By having a deadline for your goal you create a sense of urgency, and that makes you push much harder.

Make an emotional connection

Your goals must have a sincere emotional appeal, without this connection there will be no passion. Passion is one of the biggest creators in our lives. Connect your emotions to all of your goals.

Redirect Negative Thinking

Negative thinking is the biggest poison of humanity. Part of that negative thinking is jealousy, comparison to others, feeling of sadness etc.

One of the biggest mistakes people make is they try to block negative thoughts. But the more we try to block something, the more it will keep appearing – it’s a dead end.
I’ve learned this great approach of redirecting negative thinking into a black hole.
I consciously acknowledge that I have a negative process going on in my head, this is the first step ( negativity does not like to be confronted ). The next step is I fully take responsibility for it’s projection ( negative thinking likes to thinks it’s in control of you, but as soon as you admit of being in control, it looses it’s power ). Everything we project to the outside world comes from our  inner world, we are completely in charge of that. Once you fully believe that, you will be able to choose not to project negative thinking as part of your reality. Eventually this whole process will become a habit and you will naturally redirect your thoughts.
This is by far the best thing you can do to move forward with your goals, because the only thing that really keeps us from reaching our goals is?  You guessed it, I don’t have to say the words

i know you guys think you will live forever.

you wont.

you wont always be young, with your future and so many possibilities spanning out in front of you.

one day you will realise what you SHOULD have done, what you COULD have done, and what you WISH you had done, but now its too late.

dont want to be morbid, but yes, one day it will happen.

look after yourself NOW, get healthier NOW, be your best NOW.

live every day as if it is your last, because one day it will be

..sue xx

What is body image? 

Body image is your attitude towards your body - how you see yourself, how you think and feel about the way you look and how you think others perceive you. Your body image can be influenced by your own beliefs and attitudes as well as those of society, the media and peer groups.

An unhealthy body image is thinking your body is bigger or smaller that it is in reality, believing that you aren’t perfect on the outside, and thinking that how you look on the outside is your entirety. You are more than just your skin!

A healthy body image is being comfortable in your own skin, being happy with the way you look, and feeling good within yourself.

For more info on body image issues specific to guys check out the Body image + blokes fact sheet.

How do people get unhealthy body image?

It is likely that you come across images of other people from all over the place on a daily basis. These images probably include a large proportion of images of super-slim or buff male and female models in magazines, super-skinny celebrities on TV, and slender mannequins in stores, and it is possible that being bombarded by all these images might make you feel bad about yourself and the way your body looks, and you may feel like it is important to be like them.

In truth, over the course of history, the ideal body shape has changed. It has always been the opposite of the social climate. During the potato famine in Ireland, it was very stylish to be plump, as it showed style and wealth. These days, some reasons why it is fashionable to be slim and well toned might be that it shows you have the money for a gym membership or a personal trainer.

Body image: did you know?

• Only about 5 to 10% of women are in the height and weight range of models.
• Males are also unlikely to the height and weight range of models.
• The images of models (male and female) portrayed in magazines are altered with airbrushing and fancy lighting.
• The images in magazines don’t reflect different shapes, cultures, and sizes. They have a “one size fits all” policy to our multicultural and diverse world.
• Dress models (for girls) in stores are an average size 8, yet the average women is between a 12 and 16, and the guy models are super toned, size 30s. Have you noticed the only size of men’s pants you can ever find at the shops are 30s?
• When it comes to weight, genetics may be more important than the environment or learned behaviour.

Unhealthy body image can damage your self-esteem

An unhealthy body image can damage your self-esteem. Once you feel bad about the way you look, you may be inclined to think that you, as a person, are not as worthy. No matter what you look like, you are special. A person with a healthy body image will, most likely, have clear boundaries between body image and self image.

If you are feeling inadequate about your body or yourself in general, it may be worth talking to someone about it. This may be a family member, friend, teacher or counsellor.

Check out the Who can help you section for more information about how these people might be able to help. A happier and more confident you may also translate to others reacting more positively towards you.

How to get a more positive body image

Instead of passively receiving unrealistic images, why don’t you:

Question messages in the media - Every time you see a magazine article telling you to become thinner/wear a particular type of clothing/buy a certain kind of shampoo, ask yourself why the article is doing so. Is it to sell more copies or to encourage the purchase of a particular item? What will happen to you if you don’t listen to the article? What would you think if you hadn’t read the article at all?

Are the images you see in the media showing strong, respectable, smart people or are they showing somebody solely focused on how pretty or handsome they are?

Stand up for your rights - You don’t have to listen to what other people say about how you look. You have the right to be happy with who you are. Don’t let anybody take that away from you.

Choose your media - Does reading magazines actually improve your life? Do you want to be a girl or guy out there only to impress a potential boyfriend or girlfriend, or do you want to be somebody out there to live life to the fullest?

Find your own style - Wear what you want to wear and not what is in fashion.  Fashion comes and goes but we’ll outlast the trends!

Describe yourself - Without a single word to your physique, say good things about yourself. Try to describe your friends without how they look. Think of the good parts of them. When you come up with something, tell them! It will make their day all the better and we can never underestimate the power of our words.

so, lol, i have to share a little thing that happened to me today :p

so i bought some new jeans the other day, but havent worn them yet. they are skinny jeans, but not all the way down, they are kick flare, or whatever you fricking kids call em these days :p

anyway, so i was feeling good today after my workout (dvd and hours jog), and i put them on after my bath and had a walk down into town. (i, of course, put other stuff on too….not just the jeans, i wasnt feeling THAT good lol)

on the way back, i walked through the supermarket car park, and happened to catch sight of my reflection in a car window, and instead of the usual ”god, still work to be done…” or ”jesus im getting so OLD!!” (lol) and all that other negative crap that runs through my mind on a daily basis, i looked, and thought ”wow, my bum looks pretty damned good in these babies!!” haha

so yeah, mini victory for me today

just felt like sharing, ok??

..sue xx

7 strategies to changing your day for the better.

By: Miryah Scott; Photography by: Paul Buceta

The other day I went into work and lo and behold, someone had brought in a tray of sweets. Anyone who knows me knows that sweets are my vice and, although I’m usually in control, this day my sweet tooth got the best of me. The problem was that once I had tried one, I instantly wanted another. And here’s where my willpower was tested: I could either choose to follow the slippery slope and call the day a “Treat Day,” or I could brush off the small slip-up and make the most out of the choices that followed.  

I’m human and have gone both ways, but I have to say that it is a huge win when I’m able to stop the downward spiral and change the direction of my day for the better.  

Here are some of the strategies I use to stay in control of my daily choices: 

1. Stop Yourself  

• Take a moment and breathe. Sometimes we can get a little anxious when we are in the midst of a decision. Relax and take control. 
• Remove yourself from the tempting situation. For example, if late-night eating is a weakness, leave the house and go for a walk.  
• You can also distract yourself with reading, writing, watching TV or even cleaning. I like to play on the computer or paint my nails. 

2. Do a Reality Check (Chances are your blunder wasn’t that bad)

• If you missed a workout (or two) or lapsed on your diet, remember that it takes 3,500 calories to gain one pound, so one slip won’t make a huge difference, but a full day of treats or a week of missed workouts can add up.
• If you catch yourself before you go too far, you can still easily make your day a success!

3. Think Long-Term vs. Short-Term 

• Sure, the easy way out is to miss your workout and just go home, but will you feel good about your choice at the end of the day when the opportunity to work out is gone? 
• It feels better long-term if you stay strong and make choices that are good for your health. When we make the healthier choice, we can hold our head up high throughout the day. 

4. Let Go of the Guilt

• What’s done is done and you can’t change it, so move on!  
• Make a conscious decision to be happy and confident from that moment forward. When you’re in a positive state of mind, making good choices is easier. 

5. Make Good Choices

• Do things like take the stairs, say “no” to tempting situations and make your next snack or meal a healthy one.

6. Set Small Goals 

• Big goals can seem daunting and unachievable, but breaking them up into smaller objectives, lets you celebrate small wins more often.
• Try drinking more water, getting through a social function without cheating on your diet or going to bed early.

7. Celebrate Your Wins

• Take a moment to celebrate all the things you’ve accomplished in your day. You can even write down all of your good choices in a journal. 
• Be proud of every good choice you make! 

So lift your head up high and make the decision to take the high road. Don’t get discouraged by big goals or little slips; empower yourself and take control. A single choice will not make or break you, but an accumulation of bad choices can alter your entire direction. Change happens one day, one choice, one moment at a time, and you have the power to make the most out of each moment. Now that’s something to celebrate!

found at oxygenmag.com here: http://www.oxygenmag.com/Cover-Girls/Articles/Youre-in-Control.aspx

Five ways to start every day strong.

By Kasia Kurek