"HOW WE LIVE OUR LIFE IS 10% OF WHAT HAPPENS TO US AND 90% HOW WE REACT TO IT."
"IF WE DON'T CHANGE, WE DON'T GROW. IF WE DO NOT GROW, WE ARE NOT REALLY LIVING. GROWTH DEMANDS A TEMPORARY SURRENDER OF SECURITY."
"BELIEVE IN YOURSELF!"
"LEARN TO OVERCOME SETBACKS AND BOUNCE BACK"
"KEEP PROMISES TO YOURSELF"
"SURROUND YOURSELF WITH POSITIVITY AND OTHERS WHO BELIEVE IN YOU"
"A LITTLE HARD WORK GOES A LONG WAY. DON'T WAIT FOR THINGS TO JUST MIRACULOUSLY HAPPEN. NO FREEBIES!"
" WE ALL HAVE STRENGTHS & WEAKNESSES. YOU CHOOSE WHICH ONE TO SURRENDER TO."
"FIND INSPIRATION & MOTIVATION FROM OUTSIDE SOURCES LIKE FAMILY, FRIENDS, BOOKS, OR BLOGS LIKE THIS [wink,wink]"
"TOMORROW MAY BE ANOTHER DAY - A NEW SLATE, BUT TOMORROW IS NEVER PROMISED SO MAKE TODAY COUNT! EVEN WHEN ALL HELL IS BREAKING LOOSE, FIND SOMETHING ABOUT TODAY TO BE THANKFUL FOR"
Hugs,Health,&Happiness
Bernadette
xoxo
Tuesday, September 30, 2014
Wednesday, September 24, 2014
FEAR CONTROLS YOUR EVERY EMOTION
FEAR CONTROLS YOUR EVERY EMOTION
"Fear controls your every emotion" is one of my favorite quotes. I learned this a long time ago. It creeps up every now and again, but I've learned to face it & tell it to "get lost".
Im a health & fitness professional ~ the principles of this blog can apply to everyday life & in many situations, but this will focus on fitness and the fears that many have when it comes to their health & fitness.
You have come to the conclusion that it's time to make a change. You want to move foward, but feel blocked by fear & anxiety [e.g. I will not be able to do this, I'm scared to do that]
You feel pressured when change is imposed upon you and you want to stay where you are, in the comfort zone you know.
You are faced with a choice: stay with the known or take steps to move forward into the unknown.
Things that you're confident about and comfortable doing, that is known & safe~ these are your comfort zones. Things that you don't like doing or believe that you are not capable of or feels unsafe, arousing feelings of fear and anxiety are what's called "unknown".
An example of this "unknown zone":
As a child you never learned to swim; therefore you see swimming as being outside of your comfort zone, associating it with feeling of stress or anxiety.
Going into your comfort zone isn't always bad. Comfort zones can and should be respected at times because it helps keep the person be and feel safe. However, people do need to be challenged as they may be blocking development & growth.
Those people are limiting themselves and because of their beliefs they're being prevented from expanding just because they feel that they cannot step out of their comfort zone.
Do you want to be like this?
Are you already guilty of it?
If yes, that's ok- because if you've gotten this far, then you have a closer relationship with your mind and are starting to understand the title of this blog- "fear controls your every emotion". If fear is controling your emotions, then your emotions are controling your actions - which enevidably means that fear controls your actions. Wait - if fear controls your actions, then wont your actions control your outcome? Sounds like fear controls your outcome- your destiny. If fear is the driver and it controls your destiny, well wont that just lead to failure?
Ok, ok, ok,,, You want to succeed! You don't want failure!
So what controls you? Think really hard about this. Ahhh, you probably just answerd this question and you are grinning [maybe,lol].
FEAR CONTROLS YOUR EVERY EMOTION
FEAR CONTROLS YOUR EVERY EMOTION
FEAR CONTROLS YOUR EVERY EMOTION
What controls your actions? your outcome? your destiny?
If you operate from a place thats fear, you're setting yourself up for failure, but if you operate from a place of " I'll try" you will succeed!
Yes! Succeed! This is how you will Succeed!
It's easy to say, "don't let fear get in the way of your success", but how do you stop it? I tell it to get lost!
You must start believing in your strength and stop thinking about the weaknesses.
You have what it takes. We all do.
Thank you for taking the time to read this article. It means alot to me and as a personal trainer I apply this to my clients as well as myself.
Hugs Health & Happiness
Bernadette
xoxo
"Fear controls your every emotion" is one of my favorite quotes. I learned this a long time ago. It creeps up every now and again, but I've learned to face it & tell it to "get lost".
Im a health & fitness professional ~ the principles of this blog can apply to everyday life & in many situations, but this will focus on fitness and the fears that many have when it comes to their health & fitness.
You have come to the conclusion that it's time to make a change. You want to move foward, but feel blocked by fear & anxiety [e.g. I will not be able to do this, I'm scared to do that]
You feel pressured when change is imposed upon you and you want to stay where you are, in the comfort zone you know.
You are faced with a choice: stay with the known or take steps to move forward into the unknown.
Things that you're confident about and comfortable doing, that is known & safe~ these are your comfort zones. Things that you don't like doing or believe that you are not capable of or feels unsafe, arousing feelings of fear and anxiety are what's called "unknown".
An example of this "unknown zone":
As a child you never learned to swim; therefore you see swimming as being outside of your comfort zone, associating it with feeling of stress or anxiety.
Going into your comfort zone isn't always bad. Comfort zones can and should be respected at times because it helps keep the person be and feel safe. However, people do need to be challenged as they may be blocking development & growth.
Those people are limiting themselves and because of their beliefs they're being prevented from expanding just because they feel that they cannot step out of their comfort zone.
Do you want to be like this?
Are you already guilty of it?
If yes, that's ok- because if you've gotten this far, then you have a closer relationship with your mind and are starting to understand the title of this blog- "fear controls your every emotion". If fear is controling your emotions, then your emotions are controling your actions - which enevidably means that fear controls your actions. Wait - if fear controls your actions, then wont your actions control your outcome? Sounds like fear controls your outcome- your destiny. If fear is the driver and it controls your destiny, well wont that just lead to failure?
Ok, ok, ok,,, You want to succeed! You don't want failure!
So what controls you? Think really hard about this. Ahhh, you probably just answerd this question and you are grinning [maybe,lol].
FEAR CONTROLS YOUR EVERY EMOTION
FEAR CONTROLS YOUR EVERY EMOTION
FEAR CONTROLS YOUR EVERY EMOTION
What controls your actions? your outcome? your destiny?
If you operate from a place thats fear, you're setting yourself up for failure, but if you operate from a place of " I'll try" you will succeed!
Yes! Succeed! This is how you will Succeed!
It's easy to say, "don't let fear get in the way of your success", but how do you stop it? I tell it to get lost!
You must start believing in your strength and stop thinking about the weaknesses.
You have what it takes. We all do.
Thank you for taking the time to read this article. It means alot to me and as a personal trainer I apply this to my clients as well as myself.
Hugs Health & Happiness
Bernadette
xoxo
Monday, September 15, 2014
EMPTY CALORIES
EMPTY CALORIES
Empty calories refers to foods that contain low or no nutritional value but have high amounts of calories. Calories that can result in inches adding to your waistline and that do nothing to benefit your body.
Empty calorie foods provide plenty of energy but do very little to support health and in some cases will even rob your body of essential nutrients that may already be in short supply in your diet. One common problem with these foods is that they can taste great but will have minimal effect for satisfying hunger – and a lot of the time will stimulate it even further so you end up eating even more of them.
If your aim is to maintain a healthy, fit body with healthy body fat levels then a high priority should be to avoid empty calorie foods. Instead focus on foods that are nutritionally dense containing high natural levels of health boosting proteins, good fats, fiber, vitamins, minerals, and phytonutrients.
We don’t have to look far to find an endless supply of troublesome empty foods – the majority of processed items on supermarket shop shelves fit the description of empty calories. Sometimes they will even be cleverly cloaked as healthy options. Food producers refine foods so that they will ‘stay fresh’ for a long time – this process unfortunately reduces nutrition value through the removal of natural properties which would otherwise keep you well. One of the most problematic of these types of foods includes products made from white flour.
The modern invention of processing and refining of white flour has virtually obliterated the natural components that would once have kept your appetite in check, blood sugar stable, and cardiovascular and digestive systems healthy.
Let’s take a closer look at Wheat, the humble grain that White Flour is made from. Wheat consists of several components, the Germ or Seed containing natural oil, the Endosperm surrounding the Germ which is the starch, and then the outer layer, Bran, which contains fiber. The nutrients that can help keep you healthy are found in the Germ and the Bran. Milling processes strip away and remove the Germ and the Bran leaving the ‘empty’ Endosperm which is further ground into the highly refined carbohydrate we all know as White Flour. White Flour contains little of its original nutrient value but high amounts of carbohydrate calories (unfortunately your body responds to these sugars in a similar way to normal table sugar).
Wholegrain products made from ‘Wholewheat’ contain the important health providing nutrients that White Flour lacks. For this reason it is wise to choose Wholewheat alternatives instead of White Flour options. On food labels look for 100% Wholegrain in the ingredients.
The lesson from the Wheat example is that in nearly all cases better food choices are those that resemble their natural and unprocessed form as closely as possible – these foods are called ‘Whole Foods’. Minimally processed they contain natural components essential for good health.
Here’s a list of ‘empty calorie’ foods to avoid followed by a list of healthy ‘whole food’ options. By focusing your diet on whole foods you may find yourself achieving a leaner look and put an end to unwelcome body fat gain.
EMPTY CALORIE FOODS:
White Flour (Found in White Bread, Pastries, Crackers, Cakes, and Biscuits)
White Pasta
White Rice
Refined Cereals
Soft Drinks
Alcohol
Fast Food
Sugar
WHOLE FOODS:
Wholegrain Flour (Found in Wholewheat Bread)
Wholemeal Pasta
Brown / Wild Rice
Oats and Rolled Oats
Bran
Vegetables
Fruit
*Note:
I indulge in empty calorie foods myself from time to time. This is not about avoiding it forever. We will go out to an Italian restaurant and have a spaghetti dinner along with some Italian bread, a glass or two of wine, ending in Tiramisu. This is normal and it's allowed without doing any harm to your health or your figure. If you did this kind of thing 2 or more times a week, each week, then you will have a problem. Moderation, moderation, moderation. Eat good whole foods most of the time so you can enjoy the other stuff without stress.
Hugs&Health
Bernadette
Empty calories refers to foods that contain low or no nutritional value but have high amounts of calories. Calories that can result in inches adding to your waistline and that do nothing to benefit your body.
Empty calorie foods provide plenty of energy but do very little to support health and in some cases will even rob your body of essential nutrients that may already be in short supply in your diet. One common problem with these foods is that they can taste great but will have minimal effect for satisfying hunger – and a lot of the time will stimulate it even further so you end up eating even more of them.
If your aim is to maintain a healthy, fit body with healthy body fat levels then a high priority should be to avoid empty calorie foods. Instead focus on foods that are nutritionally dense containing high natural levels of health boosting proteins, good fats, fiber, vitamins, minerals, and phytonutrients.
We don’t have to look far to find an endless supply of troublesome empty foods – the majority of processed items on supermarket shop shelves fit the description of empty calories. Sometimes they will even be cleverly cloaked as healthy options. Food producers refine foods so that they will ‘stay fresh’ for a long time – this process unfortunately reduces nutrition value through the removal of natural properties which would otherwise keep you well. One of the most problematic of these types of foods includes products made from white flour.
The modern invention of processing and refining of white flour has virtually obliterated the natural components that would once have kept your appetite in check, blood sugar stable, and cardiovascular and digestive systems healthy.
Let’s take a closer look at Wheat, the humble grain that White Flour is made from. Wheat consists of several components, the Germ or Seed containing natural oil, the Endosperm surrounding the Germ which is the starch, and then the outer layer, Bran, which contains fiber. The nutrients that can help keep you healthy are found in the Germ and the Bran. Milling processes strip away and remove the Germ and the Bran leaving the ‘empty’ Endosperm which is further ground into the highly refined carbohydrate we all know as White Flour. White Flour contains little of its original nutrient value but high amounts of carbohydrate calories (unfortunately your body responds to these sugars in a similar way to normal table sugar).
Wholegrain products made from ‘Wholewheat’ contain the important health providing nutrients that White Flour lacks. For this reason it is wise to choose Wholewheat alternatives instead of White Flour options. On food labels look for 100% Wholegrain in the ingredients.
The lesson from the Wheat example is that in nearly all cases better food choices are those that resemble their natural and unprocessed form as closely as possible – these foods are called ‘Whole Foods’. Minimally processed they contain natural components essential for good health.
Here’s a list of ‘empty calorie’ foods to avoid followed by a list of healthy ‘whole food’ options. By focusing your diet on whole foods you may find yourself achieving a leaner look and put an end to unwelcome body fat gain.
EMPTY CALORIE FOODS:
White Flour (Found in White Bread, Pastries, Crackers, Cakes, and Biscuits)
White Pasta
White Rice
Refined Cereals
Soft Drinks
Alcohol
Fast Food
Sugar
WHOLE FOODS:
Wholegrain Flour (Found in Wholewheat Bread)
Wholemeal Pasta
Brown / Wild Rice
Oats and Rolled Oats
Bran
Vegetables
Fruit
*Note:
I indulge in empty calorie foods myself from time to time. This is not about avoiding it forever. We will go out to an Italian restaurant and have a spaghetti dinner along with some Italian bread, a glass or two of wine, ending in Tiramisu. This is normal and it's allowed without doing any harm to your health or your figure. If you did this kind of thing 2 or more times a week, each week, then you will have a problem. Moderation, moderation, moderation. Eat good whole foods most of the time so you can enjoy the other stuff without stress.
Hugs&Health
Bernadette
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