How To Turn A Problem Into An Opportunity

How To Turn A Problem Into An Opportunity
By Jillian Michaels


Sure, it’s tough to pinpoint the root of your problems. However, if you've been examining your emotional eating habits, you should be seeing some behavioral shifts. Are you checking to see if you're actually hungry versus just looking to feed your emotions? Do you have go-to non-food outlets to help you express your emotions? Whether it’s grabbing your journal and getting your feelings out on paper or getting together with a friend for a hike or manicure and some feel-good bonding, you CAN make sure you get on (and stay on!) a healthy path.

There's one final aspect of emotional eating you need to address — what to do when you can't resolve an issue or a situation at the exact moment when it is triggering you to behave self-destructively. Certain obstacles can sometimes seem insurmountable, and the next time you encounter one, I want you to ask yourself the following question:

How can I turn this problem into an opportunity?

Instead of allowing this event or emotion to cause permanent damage to your self-esteem, try looking at it in a different light. If you've recently gone through a breakup, for example, realize that the end of one relationship simply means that you are free to find someone better for you. Allow yourself to feel sad, but try to stay positive and find meaning in the pain rather than numbing it with food and indulging in other destructive habits. You will grow from it in amazing ways, I promise.

…FOR MY SELF-SABOTAGERS

By Julianna LoCascio

Do you ever get that feeling when you are so close to achieving something great and then you hear that little voice in your head that says, “I just don’t think I’m ready yet”?

Does this "happen" to you often?

You have completely convinced yourself that you have all the time in the world, and just as soon as that perfect moment comes you will lose the weight.

You even start a workout program and by day 9 you want to peel over and die!

Wake up people! It just does not work that way. If you are not willing to start right NOW, in this moment, you will never be ready to truly commit to something wholeheartedly.

I NEVER want to hear from my client’s mouth:

Julianna, I had an awful weekend! I splurged big time! I had Mexican food and a margarita for dinner, last night! And don't get mad, but I had a small chunk of chocolate cake at my friend’s birthday party too. I was pressured in to it though! It would have been rude not to, right?..."

You know what my response would be?

I only hear excuses, Mary Joe, for not following your own game plan. I hear a lack of integrity which ultimately, in the end, only affects YOU.

I am not saying that it is not okay to ever have a piece of chocolate cake or enjoy a Mexican dinner. The food is not the point. By all means, if you would like to have a little cake, great! Have some!

But, if in your mind you believe you did something “bad,” that is precisely where the problem lies. You cannot think in those terms or else we would all be doomed. As human beings we are bound to get off track over and over again. It is how we choose to continue from here, that separates the

conquerors

from the

dreamers.

I am all for the confessions, but please do not come to me like I am your Mom and think that I am going to punish you for your wrong doings. You are an adult and I would be doing you a disservice.

You must change your mindset in order to achieve a sustainable goal.

But yes, Mary Joe, I AM here to train you anytime of day! I will encourage, educate and lift you up from the trenches of self-doubt. I am here to teach you to form a solid lifelong foundation and then let you go.

I refuse to be your crutch! So, what you do for the next twenty-three other hours, outside of my gym, is your choice and your consequences.

I only want to see that you succeed the goals YOU set out for. So therefore I will remain neutral in your decision-making but I will continue to be your life-long cheerleader.

So, the next time you catch yourself daydreaming about how amazing it would feel to strut in to that Christmas party this year having shed those last 15 lbs, stop and think first.

Remind yourself that you refuse to remain a statistic and you WILLreach your own potential.

Now, take a moment at your lunch break today, and write down a solid “plan of action,” so that when Christmas rolls around, your body truly will be more than you could ever have dreamed of.



Next Issue: Calories in, Calories Out

Adequate Sleep + Clear Head + Clean Diet = Loads of Energy and Results!

Listen up People!...

This step, alone, could be why you are not where you want to be!

You should be getting at least seven hours of uninterrupted sleep every night. I can not stress enough how important this step is in determining how your endocrine system (controls your hormone levels) will decide to function.

You’ve probably heard of the term, human growth hormones or HGH; well, this particular hormone is vital in repairing and restoring cellular function. Your HGH is released a few times throughout the day but it is also released 3-4 times during rest; I am not referring to the 20-minute catnap you had at your lunch-break. This slow release occurs throughout your nightly-slumber and that is why it is imperative that you not interrupt this crucial cycle.

A research study indicates that as little as 1-2 nights of restless sleep, or late-night insomnia could throw your entire endocrine system off to China!

I’m being serious though, you need your rest! How much, you ask? At least seven hours per night on an empty stomach, and the sooner the better.

Yes, you heard me right, NO food before bed! Studies have shown that your digestive tract could interfere with hormone secretion.

Also, carb-cravings begin after around 10’o’Clock, when your blood sugar level plummets, therefore impairing your judgment of your weight-loss goals. Your self-discipline can get a little unguarded; especially if you’re knocking back the booze after a long week (I will discuss the alcohol consumption thing later).

Anyways, back to hormones, the HGH, alone, essentially controls your energy levels, metabolism efficiency and a clear headedness- all of the elements required for weight loss success.

You know how a zit on your face, or a cut on you knee can do a tremendous amount of healing when you wake up in the morning. This is because layers of skin, also known as microscopic cells, begin to form over the effected area-

Translation: your cells begin to regenerate and restore themselves which promotes healing and rejuvenation.

Think about how a terrible sunburn can subside tremendously after a good night’s rest; and the instant relief you feel in the morning. It is the same with exercise. Your muscles need time to recover.

In the gym, you are essentially breaking or tearing down muscle tissue. When you’re NOT working out, especially during your REM (rapid eye movement sleep) cycle, your muscles are actually regenerating and forming.

I also highly suggest getting to bed before midnight, at least. People tend to crave carbs late at night which can add up quick for your daily calorie-intake. All of the hard-work you put into your workout and a healthy diet for the day is sabotaged by late-night cravings and mindless eating.

Thus, it is always best to load up on carbs at an early morning breakfast, that way you have the entire day to work them off.

Now, this is not an excuse to go obliterate some sugary pastries and high-carb bagels, as you rationalize in your mind how you will burn them all off. I’m speaking more along the lines of, a bowl of steel-cut oatmeal, a slice of whole-wheat toast, whole-wheat, buckwheat or oatmeal waffles, or a serving of high fiber, low-sugar whole grain cereal.

Also, it is very important that you combine a fat and protein source with each meal, including breakfast. This will help satisfy you for a longer period of time. Then eat a moderate amount of carbs for lunch and a low-carb, high-protein meal for dinner. This will help you fall asleep and STAY asleep.

Lastly, try not to consume too many fluids before bed, as this could be another trap, when you have to get up to use the restroom, which again interferes with your sleep patterns.

The bottom line is if you want to see optimal results, you HAVE TO get your REST.

Passion almost always breeds Success...

Have you ever noticed how when you feel REALLY excited and passionate about something, whether it's a new movie, an intriguing book or how amazing you felt after a perfect evening on the town? Whatever the case, you often feel inspired, refreshed and boosted by this positive flow of energy.

So, the next time you feel like you can't make it through another monogamous day, remember that a quick shift in emotions can completely change in a moments notice.

How do I do this, you may be asking?: Neuro-liguistic programming (NLP).

NLP was originally designed by linguist John Grinder and mathematician and gestalt therapist Richard Bandler. It is used as a therapeutic technique for many behavioral conditions including state-of-mind. Studies have proven time and time again that by simply linking or "anchoring" the feeling that you have when you're most passionate and resourceful to an undesirable state can instantly shift our brains thus our emotions.

So remember that whatever circumstances in life you may be facing, how you choose to react to them is all that matters. Think of the people in your life that have contagious personalities. You just can't help but want to be around them. And then ask yourself if you have ever met anyone in your life that had everything figured out and in order?.....I can't think of a single one in my life!

No matter the circumstance, we ALL share one thing...how we chose to respond to life's challenges.

Top secret for the day:

Stay Positive...stay Motivated...stay Engaged with people.

I JUST WANT TO FEEL LIKE MYSELF AGAIN!!

Aside from a poor diet and lack of exercise, lets explore the root cause of your frustrations.

I know the words "hormones" and "endocrine system" have been tossed around in conversation and have gained popularity in recent times, but what do they really mean and how will knowing about them affect me?

Well, plain and simple, virtually every function produced by the body is initiated and released by a hormone in our brains. The hormones are a direct signal to our bodies. The chemical hormone is sent from the pituitary gland of the brain to the liver, which actually secretes the chemical to the rest of the body to form a specific reaction.

The 6 main hormones, in both male and female that conflict with our body fat are estrogen, progesterone, testosterone, T3, T4 and DHEA (adrenal gland). If one of these guys are not within normal ranges for your body it will eventually throw them all off.

So what do we do to have our hormones a.k.a. endocrine system all within normal ranges?
Well, first off, a full-paneled blood test must be performed by your doctor and sent to a lab for testing. Secondly your doctor may prescribe some sort of supplement to support your thyroid gland (Armour or Synthroid) or a bio-identical hormone, personalized for your body. However, there hasn't been enough research to support the bio-identical hormones so, it is currently a controversial subject in the medical field.

You may even consider visiting a hormone specialist, also known as an endocrinologist.

Whatever the logistics, the point is that one small hormone imbalance could be effecting ">when you feel hungry and full (ghrelin vs.leptin); why exercise seems torturous and sleep has become a luxury; why your metabolism is nonexistent; why the belly fat and bloating; or you just can't get rid of your acne; your unruly headaches; depression for no apparent reason; anxiety; foggy brain; memory loss; I could go on till I'm blue in the face people!!!

There is truly one common theme that should NOT be ignored! HORMONE BALANCE!!

And beyond what pills the doctors may give you, if you want to reverse these effects, you must dispose the toxins from your everyday life (house-hold cleaners, toothpaste, makeup, lotions, non organic produce, etc...)PS:Read "Master Your Metabolism" by Jillian Michaels

I challenge you to take responsibility for your body and be persistent with transforming your lifestyle because most of the time there is no quick-fix to hormone balance but it could be the most crucial element to feeling like yourself again.

what's the difference between interest and a commitment?

...which one have you been practicing? And what are the results?

“There's a difference between interest and commitment. When you're interested in doing something you do it only when it is convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

He said it right, forget everything you ever learned and start fresh right now! Quit your whining, excuses and manipulations to get what you want out of people, and truly become responsible for yourself.

I tell my clients all the time, "I am only a tool on your tool belt and you can use me for information, encouragement and knowledge but only

you

can achieve your outcome.

That is the difference between the clients who succeed on my program, in not only losing weight, but keeping it off for good, and the clients that don't, who grab the tools and hide them away for a rainy day. PS: that day will never be here!!!

In the mean time they use my energy, discipline-nature and empowerment to get a hardcore training session, but once they leave, they automatically revert back to a lower frequency of energy and behavioral pattern losing their since of empowerment! (Reference: "Power vs. Force") great book! When my client grasps this crucial way of thinking, I remove the training wheels.

Bottom line, you have to own your POWER and love yourself enough to do WHATEVER it takes to meet your goals. Your ideas of what you want for yourself are no longer "pie in the sky" daydreams; they are VERY REAL and VERY achievable!

I challenge you to keep it simple this time a'round, release all your fears of failure, look this challenge in the eye and conquer!!!..... I promise you, there are many other important challenges and experiences in life worth fighting for, once you get this one under your belt. So quit being a statistic in this TRILLION dollar fitness industry and remember why you are living.

"There are no short cuts to any place worth going..." -Beverly Sills

Love to all.

How Exercise Eases Anxiety

Studies show that exercise can help manage anxiety. Learn about the best choices to reduce your stress levels.
By Diana Rodriguez
Medically reviewed by Niya Jones, MD, MPH

Anxiety can be overwhelming and cause many physical and emotional side effects. When you can't stop worrying, you can't sleep and you may even feel sick to your stomach. While an anxiety disorder should be monitored and treated by a qualified professional, exercise can be part of an effective treatment plan to help manage your anxiety symptoms.


Exercise and Anxiety: What the Research Says
"Exercise won't cure anxiety or depression, but the physical and psychological benefits can improve the symptoms,” explains Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. "Research shows that at least 30 minutes of exercise three to five days a week can significantly make a difference.” Some studies have suggested that regular exercise can help alleviate anxiety as much as medications, and the anxiety-relieving effects of exercise may last longer than those of drugs.

Exercise and Anxiety: Who Benefits
While everyone can reap psychological benefits from exercise, research suggests that people who may see the biggest improvements in anxiety symptoms are those who:

Exercise consistently for at least several weeks
Are not already physically active
Have severe anxiety
Do aerobic exercise, such as jogging, swimming, or dancing
Exercise has also been shown to be effective in managing symptoms of depression, which frequently affects people with anxiety disorders.

Exercise and Anxiety: How Exercise Helps
"Anxiety is usually linked to an increased heart rate," notes Connolly. "Exercise can be very helpful with calming people's heart rate."

During exercise, your heart rate shoots up, but over time, as your fitness level improves, your heart begins to work more efficiently. As a result, your resting heart rate between exercise sessions eventually becomes slower. Improved heart and lung function due to regular aerobic activity are often associated with a greater sense of overall well-being, which can help offset feelings of anxiety.

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Even short bursts of exercise — just 10 to 15 minutes at a time — can improve your fitness and your mood. Connolly recommends that her patients get a total of 30 minutes of exercise a day, which can be broken into 10-minute blocks if necessary, between six and seven days a week.

Exercise can even help prevent anxiety disorders from beginning in the first place. One study showed that regular exercisers were at a 25 percent reduced risk of depression and anxiety disorders over a five-year period. Not surprisingly, exercise has also been found to improve mental clarity and concentration, both of which may be negatively affected by anxiety. Chemicals released in the brain during exercise may help improve the ability to focus and deal with stressful situations, thereby lessening the risk of anxiety and depression.

Exercise and Anxiety: Anti-Anxiety Workouts
Any exercise can help diminish anxiety, but Connolly says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

Swimming
Biking
Running
Brisk walking
Tennis
Dancing
"Dancing is a great exercise, and it has a lot of other side benefits. And it's great when you dance with other people," notes Connolly, since socializing can also boost your mood.

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

While weight training and other strengthening exercises are important for your overall health, they don’t seem to offer as much anxiety relief as activities that get your heart rate going.

We all know that exercise is good for the body, and now research shows that it's also good for the mind. In addition to managing your anxiety with a doctor's help, exercise is a powerful tool you can use to enhance your physical and mental health.