Writing Could Help You Cope With Stress

I read today the following articles:

Writing About Emotions May Ease Stress And Trauma

Effects Of Writing About Stressful Experiences On Symptom Reduction In Patients With Asthma Or Rheumatoid Arthritis

Writing To Heal

And I encourage you to do the same. Here are some general notes taken from the articles to give you a quick overview of what I read.

Writing about stressful life events helped reduce symptoms for certain medical conditions.

Research findings link mental and emotional health to physical health.

Expressive writing or journaling may strengthen the immune system.

Expressive writing or journaling about the stressful events of your life, may help you to come to terms with them.

Expressive writing isn’t a cure-all and won’t work for everyone.

Findings suggest that expressive writing may upset people but eventually helps them to relax.

Expressive writing involved writing for a specified period each day about stressful or traumatic experiences.

Participants usually write nonstop while exploring their innermost thoughts and feelings without inhibition. The exercise helped them to understand how the traumatic event may revive memories of other stressful events.

Writing helps people to organize thoughts and give meaning to a traumatic experience.

Writing may enable them to learn to better regulate their emotions.

It’s also possible that writing about something may help someone break free of the endless mental cycling more typical of brooding or rumination.

Timing also mattered. Writing immediately after a traumatic event may actually cause the person to feel worse, because they aren’t ready to face it. Recommendations of waiting 1 to 2 months before trying this technique, have been advised.

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How does this help you to with weight loss? I don’t know? Didn’t say it would. I found this research interesting and thought I would share it with you.

I am going to try it and see how it goes, even as a reflective exercise.

Firstly, I have not had any traumatic events in my life. I am not claiming to have PTSD or any of the medical conditions described in the articles. I found the articles interesting and thought I would apply expressive writing to the various situations of my life as an experiment for myself.

As a blog about weight loss, I realize that this is not specifically about weight loss. But weight loss is all about being healthy. And health is about being completely healthy not just one part of it.

So as something that may help you to reflect and learn from your experiences, and something that may help you cope better, I think it’s worth adding to this blog.

Please look into the articles, and let me know what you find.

 

PLEASE NOTE:  Seek medical advice for all major medical health concerns. Do not attempt this technique if you have recently been through a traumatic event, are experiencing major medical health concerns, or experiencing mental illness.

This is not meant to be medical advice, but just an experiment to try.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 8

October. This month, try for a second day of fasting during the week. Don’t make it a day following or before the previous day of fasting, but rather any other day during the week.

My instructions from August:

So choose one day per week, and for the first week just cut back 1 meal. That’s it. Maybe have breakfast later and have dinner earlier. It’s only a suggestion. Find a solution that works for you.

Week 2:  maybe cut back just 10% of the normal size of your meals.

Week 3:  maybe cut back another 10% of your normal meal size.

Week 4:  maybe cut back a further 10% of your normal meal size.

So after 4 weeks, you will only be eating 2 meals, that are now only 70% of their regular size.

Obviously this is the second day during the week that you will be performing a fast, so make sure it’s a light day for whatever training you’ve planned to do. Keep that training going.

That’s all this month, this month.

PLEASE NOTE: If you have current medical health conditions please consult your GP, before starting any sought of dietary changes, like fasting. It’s great you’re trying new things, but don’t put your health or safety at risk, please consult your GP first.

31 days of October:  Train everyday either cardio or strength, hypnosis each day, control food portions, aware and modify your self-talk, don’t lapse  on those 20 unhealthy processed foods, and now fast  2 days per week.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

An Action Plan For Weight Loss This Year – Part 2

Month 2:  February – Nutrition.

Now don’t start freaking out, you won’t be counting calories, across 19 meals, carefully balancing the 3 macronutrients, while perfectly combining only certain foods. No. All I want you to do this month is, remove a minimum of 8 bad things from your diet. 8, that’s only 2 per week! Yes 2 per week. Adding up to 8 by the end of month. Easy? It’s supposed to be. So what things should you remove? Anything that is processed and can’t be found in nature. Simple? Anything that you can’t find in nature, so no alcohol, no soda, no pizza, no man made products, no biscuits, no chocolate. What I’m supposed to remove all those things? No. Only 2 processed products per week adding up to 8, by the end of month.

Now the idea is to remove 8 things that you are constantly consuming, don’t remove chocolate, if you rarely eat chocolate.

Simple, just remove 8 processed products by the end of month.

*Please Note:  You are still performing Cardio for 60 minutes each day – yes try for 28 days of 60 minutes Cardio. That’s right you are to build on the good habit of exercising everyday, from January.

28 Days of February – 60 minutes Cardio + Remove 8 processed products from diet.

Month 3:  March – Hypnosis.

Hypnosis? Has he gone mad? No, I’m not sending you to the witch doctor, there is a lot of scientific and testimonial evidence to validate and support hypnosis. Just get a ‘hypnosis or hypno-therapy cd or audio download off the internet. Use a reputable Hypno-therapist, like Rick Collingwood or Steve G. Jones. They both have a full range of hypnosis products. I have used their products successfully and am still using their products to this day. Check them out and see for yourself.

Now you don’t need to purchase the most expensive products. I find that the shorter 30-45 minute hypnosis products suit me better for my own personal situation and goals.  Prices start from about $15. Just get one related to ‘weight loss’.

Just follow the directions, which will tell you to listen to the hypnosis session every day for about 4 – 6 weeks which is what I am going to direct you to do. But instead of 4 – 6 weeks, you are going to listen each day for 8 weeks. That way you will get a better effect from the hypnosis session. The more times you listen, the more powerful the effect of the session. Me personally I use a hypnosis for a minimum of 3 months, listening every day.

*Please Note:  You are still to perform Cardio for 60 minutes each day and to not lapsed on the 8 things you removed from your diet.

31 Days of March – Cardio 60 minutes + Don’t consume 8 products from February + Hypnosis session each day.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

So When Do I Exercise?

Presently I train in the afternoons, although given the choice I would exercise in the mornings. Why? I hear you say with a look of disgust on your face. It’s because I like the way I feel after exercising and then feel for the rest of the day. But as with life come sacrifices. Because of parental duties I can’t just go to the gym at 5am like I used to. So, now I have to schedule it for the afternoon.

But that’s my situation. What is yours like? Probably busy like many people. But are we that busy? I know I know, I can hear the endless retort of “of course I am, you don’t know my situation!” And no I don’t. I am not familiar with your situation.

So I ask a question that will cut to the bone. How much time do you waste? Yes, I just asked that. I’m serious, I’m not joking around, how much time do you waste? How much time are you watching TV? How many commercials are you watching that require your utmost attention? How much time are you spending surfing the internet? How much time are you wasting on trivial things? Sorry, I know they’re important to you. Don’t let me dismiss those must watch TV shows.

Anyway I’ll get away from my ranting to state my point. Even if you ‘had’ to watch those TV shows, could you exercise while watching them? How about just exercising during the commercials?

I’ll give you an example, years ago, I was preparing to walk the Kokoda Track, in Papua New Guinea. For those who don’t know where Papua New Guinea is please click here. And for those who want to know what the Kokoda Track is please click here. Anyway, back to my story, I was preparing to walk/trek the Kokoda Track. Now the Kokoda Track is no Mount Everest, but is still no easy walk in the park.

To elevate my cardio levels I exercised while watching TV. Yep I purchased a cheap exercise bike and cycled away in front of TV every night. Not any extraordinary level to speak of, but over the months while preparing for the trek, my fitness increased steadily. I was not the fittest in my group to begin with. But after 4 months in a 9 month preparation, for the event, I was second only to the leader in our group, who is one of those super active people.

How fit would you become by exercising while watching TV at nights?

How much weight could you lose?

If you only did 1 hour per day, 7 days per week, you would rack up, 365 hours of cardio per year. All the while, still watching your favourite TV shows. What kind of effect would that have on your life?

What if you only did calisthenics during the commercials while watching TV every night? How much extra exercising would you get in?

These are just examples. What ways can you find to exercise while concurrently doing something else? Is that cheating? Is that allowed? It’s your life and your choice, so make the most of it.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

Get Through The Holiday Season

Well even though the holiday season is about half way over, I was considering how to make it through without gaining too much weight. Well, gaining no weight, preferably!

Yes, easier said than done. But realistically what would it take to get through not just a day but through a holiday season?

 

  1. Plan. Without prior consideration and planning, you will eat whatever you like, whenever you like, and however much you like. So even though this period is a time for enjoyment, to keep the scales at bay without control or the consideration for what is likely to happen, you are doomed to fail.

So plan, prepare and organise yourself, so you don’t get caught out.

 

  1. Strategies. Have strategies in place to combat the constant temptation. Remember you won’t always be at the mercy of your own decisions, you will also be at the mercy of other peoples if you go visiting. So have strategies ready for what types of food you are going to avoid, how much food you are going to consume and so forth. Don’t forget it’s the holidays, this doesn’t have to be a spartan existence! Eat, be merry, just don’t over do it.

 

  1. Relationships. Remember that this time of year is meant to be enjoyed. Yes go visit, yes enjoy yourself, live life. Focus on socialising and having fun with people, not eating and drinking.

 

  1. Control. This whole period will be a success or failure dependent on the amount of control you exert. If you eat and drink to excess, you won’t achieve your goal of: not gaining weight. But if you control yourself, stay focused and consciously choose what, when and how much, you will succeed.

 

  1. Slow Down / Chew. Slow down when eating. The reason most people overeat is because they eat too quickly. So, slow down don’t eat so quickly. Another reason why people eat so quickly is that they don’t chew their food enough. When you chew your food, chew it until it becomes a fine paste. Not 2 chews, done, swallow. Eating like that will only result in poor digestion.

 

  1. Water. Yes drink more water! Another major reason for overeating is that we eat when we are dehydrated. So when you start to feel hungry drink a glass of water. Wait 20 minutes and see how you feel. Also limit your alcohol consumption. Drink water instead. If you’re like me and don’t drink alcohol, and prefer soda, that’s ok, but limit it to 1 or 2.

 

  1. Alcohol. It’s important to drink liquids, but realise alcohol dehydrates you. It also lowers your ability to make good decisions. And finally according to research, many people have a tendency to binge when drinking. So back to point 4 “Control”, stay in control.

 

  1. Exercise. Now don’t forget to exercise. No I don’t mean hit the gym for 3 hours doing high intensity sprints with weight lifting, straight after lunch. No! What I mean is, make sure to fit in that exercise session, yes it might have to be a lighter easier session because you’re between eating, but just don’t forget to do it. Maybe you’ll need to schedule it early in the day, or maybe later on in the evening. Whatever works for your particular situation.

 

  1. Self-Talk. Remember to be conscious of your self-talk, the way you speak to yourself. Be patient and be supportive. Don’t be negative and dismissive of yourself, the situation you are in and the efforts you have done. Stick to your plan, and your strategies. Talk yourself through each day and each moment. There will be temptation, and you will be tested.

 

  1. Enjoy Yourself. This is the season of celebration. Remember that this time is to enjoy yourself, to have gratitude for all that you have. Treat yourself and others with the respect you deserve.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life.

Believe And Overcome Fear

Do you question if what you’re doing to lose weight is working. Whether your commitment and sacrifice is helping to achieve your goal. Nobody likes to waste their time, energy and especially money on things that will only bring them disappointment.

We all have fears and doubts, but where is our level of confidence at?  Usually pretty low if we can’t keep motivated, if we can’t see a brighter future, if we can’t see ourselves achieving our goals.

Why is that? A regular reason is that we over-estimate what we can achieve in the short-term and under-estimate what we can achieve in the long-term. What does that mean?  Basically we get demoralised when we don’t achieve our goals overnight, but can’t see with committed action that we will get there in the long term.

It’s easily said that we should have courage, and act despite our fears and doubts. But how do you have courage, and act in faith when you’ve never experience this before?

Belief in your own abilities is the only way that you will overcome this. How will you achieve this? You need to convince yourself that you can do what you want to achieve.

Your self talk, that is, how you talk to yourself, is a very big reason why people succeed or fail. Many people are so negative towards themselves all the time. Do you know anybody like this? Maybe yourself?

You can’t just decide to change your self talk, and then just change it. It’s a habit that has been formed, rehearsed and practiced over a long period of time. So changing your self talk isn’t going to happen overnight. But with consciousness to what you are saying to yourself and not accepting negativity towards yourself, you will start to change and become better for it.

If you want to learn to change your self talk, look to read a copy of Emmet Fox’s book: The Seven Day Mental Diet: How To Change Your Life In A Week. This book is great for understanding and changing your self talk.

Another way is to find success stories of people achieving their goals. It’s a great way to re-motivate yourself when you become low and distressed. One great success story for weight loss  https://www.vox.com/2015/7/7/8877041/losing-100-pounds where a man lost 100 pounds (45kg) in weight in one year. Click on the link and read it for yourself. Inspiring.

There are many other success stories like his out there. Just search “weight loss success stories”.

Another way, could be that you use a hypnotherapist to help smooth the path so that you can take action easier. Or you could purchase a hypnosis product to listen to daily, to help change your mindset for weight loss. Both of these methods work, the growing testimonial and scientific evidence that hypnosis has proves that it isn’t just witch doctor voodoo. Hypnosis is a legitimate method for changing your mindset and beliefs on a subject.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.  Click here to change your life for the better.

 

To find Emmet Fox’s book:  7 Day Mental Diet: How To Change Your Life In A Week, click here.

 

When Is The Best Time To Train?

When is the best time to train?

Research indicates that your body has woken up and is primed around 3 hours and 11 hours after waking

Your joints need at least 3 hours to warm up and be primed – this decreases the possibility of injury.

How intensive is your workout? Will you need to consume a meal to have the required energy to complete the workout?

Some people will and some won’t.

The reality of most people’s situation dictates, that whenever they can is the best time.

The most critical priority is to do the workout, to do the training.

I don’t have to tell you how busy life is, how hectic you are. You already know this.

For many busy people working out at the end of the day is easily missed because of other priorities, whatever they may be.

For some people exercising first thing in the morning is the best option. Get up, go to training, get it out of the way. But this is not for all. Maybe you start too early. Maybe you have kids to care for. Or maybe there are other reasons why exercising in the morning is not conducive.

Maybe some days you can do longer workouts and other days shorter workouts. Whatever works. As I said above, doing the workout is the most critical priority.

Are you a night person or are you a day person? This might dictate which period of your day is better for you.

Whatever your decision, doing the workout is the priority. It may be shorter, or not at the gym, but it is better to have done a workout.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you.

Weight Loss Is Just Counting Calories And Some Exercise – Isn’t It?

Scary statistics, the obestity and overweight statistics of western society. Ever had a look at the statistics from your own country? It’s terrible, even our kids are adversely affected. Some statistics are showing that two thirds of some populations are overweight, with as much as one third being obese.

How can we let ourselves fall to such a level? Look at our sedentary lifestyles, the addiction to internet and television. Where will we end up in 20 years? Quite frankly, it’s depressing. No wonder mental health is deteriorating.

 

How are you sabotaging yourself?

To change our low levels of health, awareness of how we are sabotaging ourselves is essential. We all have particular and unique ways that we accomplish this task. Once we uncover how we are doing this we can change those particular behaviours.

What is stopping you from eating healthier?

What is stopping you from exercising?

What excuses are you telling yourself?

Who or what are you blaming?

What are you going to do to change these things?

 

How can you improve your diet?

Nobody enjoys having to start something they don’t want to do. But in what ways could you start to change your diet?

You don’t have to go cold turkey and change everything at once. Start slowly and implement at your discretion. Just removing soda will reduce sugar consumption dramatically, which is a major problem. The addiction to sugar and fast foods is a major reason for the statistics. By removing the worst things from your diet slowly and surely is the best way to continue long term.

 

It’s about being healthy.

What’s the end goal? To lose weight or be healthy? Hopefully you said healthy. The long term goal is to become more healthy by creating good habits around diet and exercise. Losing weight will not help you if you still maintain your unhealthy ways. So focus on how to be more healthy, and as a result lose the weight that you are seeking to.

 

Step by step.

By trying to change everything at once, trying to give up all the bad habits cold turkey, won’t work. You will be overwhelmed. Too much too quickly. Set yourself up to win, not fail and become depressed over nothing happening. Start slowly and start small. By changing in this way, step by step, your chance of success will be greater. With goals set, plans written up and deadlines set, you will improve your efforts dramatically. But only, step by step, by starting slow, by starting small. Let your small successes build and let the confidence in your abilities soar as you then push on to bigger and harder challenges.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life.

Weight Loss: Would You Like It Or Do You Need It

Where are you at with your weight loss?

Are you losing all the weight you desire as quickly as you desire, with minimal effort?

Doubt it. Why do I say that? Well it’s like this, you are either losing the weight or your not. You are either in the it’s never happening and I’d like for it to happen column, or it’s a priority for you, it’s almost an obsession for you and nothing is going to stop you from achieving it, because you NEED IT! Feel the difference!

This is a very hard concept to live out in our lives. So many distractions, so many bad influences, so easy to cheat and so forth. But come to think of it, so easy to focus on our weightloss, so easy to remove the bad influences, so easy to have no options to cheat. It’s all about setting ourselves up to win.

We know our weaknesses and how we distract ourselves. The problem is, we prefer these things we don’t want more, than the weightloss we so desire. OUCH! Yeah that stung a bit. So how do we cure ourselves of it?

I don’t know? You tell me! How can you remove these distractions and bad influences? How can you set yourself up to win this battle?

One thing most people don’t realise is that we don’t focus or think about our goal enough. Take a few minutes to think about this. How much do you think about something your obsessive towards? How much do you think about something that is absolutely boring to you? See the difference.

If you started to think about your weightloss everyday, multiple times per day. How much more would you NEED IT! Would it start to become more of a priority? How can you start to think more about your weightloss? Here’s a better question. How can you ‘remind’ yourself each day to think about your weightloss?

If you took away bad choices, removed all or most distractions, and really set ourselves up to win, and thought about our weightloss each day, maybe even multiple times per day, while taking multiple actions to lose weight each day, how much better would our performance be?

That’s the difference between wanting and NEEDING. When you need something, it’s a priority. You continually focus on it, think about more ways to improve or better ways to further your goal to completion, that is, to lose that weight.

So now I’ll leave you with the same question I started with:

Where are you at with your weightloss?

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

16 Easy Ways To Lose Weight – Part 1

  1. One Step At A Time:

Don’t rush into things. People are generally to quick to rush into things because of impatience, and when something doesn’t work out for them, get disappointed and quit. STOP. This is exactly what not to do. Realise it and be conscious of it, and you won’t make the same mistake. Slow down take the process step by step and you will win the race. Start small to begin with and build the habit. When it is effortless the process will take care of itself and you can extend your efforts.

  1. Accountability Partner:

Find someone to keep you in check. A Mum or Dad figure, teacher figure. Someone you have to report to, who will check up on you. Pick someone who will be honest with you. Yeah don’t pick your best friend or your significant other who will be afraid to upset you.

  1. No Processed Foods:

Yep, that’s right nothing processed. No sugar, pasta, bread, soda, alcohol etc… etc…  If you can’t find it nature as it is or very close forget it.

  1. Cardiovascular Exercise:

Cycling, running, swimming, skipping, punching a boxing bag etc… etc… Yep, get out there at an intensity that will make you really breathe and sweat. If these aren’t happening your just kidding yourself. At least 30 minutes, 3 to 4 sessions a week.

  1. Strength Training:

Weights? Well some sought of strength training. Could be just good old fashioned calisthenics like push ups, sit ups, pull ups (modified to suit), squats etc… Hit a gym, workout at home, or down the park. Combining strength training with cardiovascular training will exponentially help. If your unsure get some guidance.

  1. Goals:

You have to know where you’re going, what you’re achieving, just like why you’re doing this. Your goals need to be specific, and have a deadline, that is, a time frame to achieve it by.

  1. Breakfast:

To many people skip a proper breakfast then by mid-morning binge on junk that is terrible for them. Set yourself up to win, by having something prepared and ready to go. Some people don’t like to eat first thing in the morning, and that is OK, so have a mid-morning light breakfast of healthy alternatives, like fruit or vegetables. Something that isn’t just empty calories and completely unhealthy.

  1. Grocery List:

Pre-plan your diet and purchase ahead of time, like once or twice a week. For some people this won’t work because of their particular situation. That’s how life is. So improvise. Plan ahead for healthier alternatives to the fast food lane or the corner store deep fried junk food.

Find Part 2 here.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.