Motivating Yourself To Exercise..

Tips That Will Make the Difference!

We are told that exercise is good for us. But motivating yourself to exercise is more difficult. Many times we have the best intentions, but something else always seems to get in the way.

And we may not feel that getting physically fit is really all that much fun. Do you know why that is?  It actually is very simple, we tend to do things we don't do normally. So here are some tips that can really change things for you.

 Before we get started we need to understand what motivates us. Do you want to look better? Feel better? Or is someone or something else encouraging you to go to the gym. Is it your health? Regardless of the reason, enjoying something about exercising will help increase motivation.

 

If you are competitive, you might like to set goals between yourself and others. However, it is important to set goals that are not unrealistic. We are more motivated when we can feel competent. Doing something that is challenging but attainable is important.

If you are social, you might like to take a class with other people. When we see that we are not alone or that others are doing something difficult, we are more likely to feel that we can also do it.  Also, sometimes if you don't like to run on track for example, and enjoy outdoors more, why not run somewhere in nearby park.

We also must be careful not to undermine our motivation. How many people do you know who accomplished an exercise goal and then "rewarded" themselves with a less-than-healthy food item? Often when people do this, they end up feeling guilty. This can quash their desire to exercise again. If you wish to give yourself a reward, it is important to choose one that will support your goal and your desire to keep exercising.

Remember to set yourself up for success. If you are not a morning person, don't attempt to exercise in the morning. You will essentially be trying to motivate yourself to not only get up to exercise but also to get up when your body does not want to.

 

Motivating yourself to exercise, is a lot easier if you decide to do what you like to do, instead of doing what you hate to do.  It is as simple as that. Also, some people don't understand that you can workout even when it does not feel like working out, but you can easily burn 500 calories.  For example, if you rake leaves in your backyard, you are doing something around the house and you can easily burn 400-700 calories.

However, eating fat burning foods makes all the difference between staying overweight or losing those extra pounds. If you eat four meals every day, but each day you eat different food and you get exercise plan which anyone can do, you can look the way you really want to. The best part, your metabolism does not even know you are on diet, and you still lose weight. People, who are skeptic, can even get a free metabolism booster guide and see how it works for them.

Written By Ivonna Boss Combo's Lim 

   

Exercises and Workouts - How To Monitor Your Recovery Rates

As you go about your fitness plan, one of the vital things you must be sure you're doing is monitoring your recovery levels. If you aren't doing this and happen to be training just a little too intensely, this could really put you at risk of the "overtraining syndrome" over a period of time.

Sometimes this can creep up on you as well, so one minute you'll be fine and the next, you're just not feeling it during your workout sessions.

By keeping closer tabs on your recovery rates, you can adjust your program if need be before you get to that point so that there's no issue.

Let's go over how to monitor your recovery rates so you know precisely what to be doing...

1. Check Your Morning Heart Rate. First, one of the best ways to ensure you aren't moving into overtraining mode is to check your heart rate first thing in the morning, just after waking. If you suddenly notice your heart rate is elevated higher than normal, this indicates your body is working way too hard - and there's a good chance your training demands are overpowering your recovery capabilities.

 

 This is the first sign telling you cutting back for a few days would be highly ideal.

2. Time Your "Bounce-Back." Next, also take a good look at your bounce-back time. How long does it take you to bounce back from each workout session you do?

Are you able to recover quickly or do you spend the next few hours really feeling the effects of the session?

If you're managing recovery with training, you should bounce back fairly quickly - within 20 to 30 minutes of the workout or so.

Those who don't may need to look at either their...

• training intensity or duration, or
• else their post workout nutrition

to see if something needs to be changed there.

3. Look At Your Motivation. Finally, also consider looking at your motivation levels. Are you feeling motivated to hit the gym? You may think low-motivation is just a psychological issue, but it can actually be derived from your body not being ready to hit the gym again.

If fatigue is building, your body knows this and it will make you less than motivated to get that next session in.

So, keep these quick tips in mind and make sure you are always monitoring your recovery rates. It will really pay off over the long run and keep you coming back for more with those workout sessions.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

Source By Beverleigh H Piepers

People are AWESOME ..

How to Love Morning Workouts

If there’s anything crazier than fitness fanatics, it’s early morning fitness fanatics. You know the type: These are the deranged souls who wake up at ungodly hours to squeeze in a full workout before the rest of the world has even sipped their morning cup of coffee. They post statuses on Facebook humble-bragging about how hard their 6 a.m. bootcamp was; they regularly Instagram photos of sunrises with hashtags like #earlymorningrun #noexcuses; they show up to morning office meetings strangely chipper, sporting a post-workout glow.

Are morning workout fanatics crazy? Maybe. But they’re on to something: When you exercise first thing in the a.m., you get those awesome endorphins fired up; you jump-start your metabolism; you feel empowered to conquer your day. Not to mention, it’s an undeniably satisfying feeling to check “exercise” off your daily to-do list before you’ve even eaten breakfast, freeing up your schedule for other activities (aherm, happy hour) after work hours. If you’re the type who complains that you don’t “have time” to work out, doing it first thing in the morning might be the solution for you.

One little problem: You hate mornings. Maybe you’re the kind of person who needs a Starbucks double-espresso Venti first thing in order to transform you into a functional human being. Maybe the thought of leaving your warm sheets at 5:30 a.m. to hop on a treadmill fills you with dread. Maybe you’re a night owl and can’t fall asleep until past midnight. So how can you join the ranks of the early morning workout crew, you wonder? Well, fear not. These seven simple tricks are guaranteed to convert you into an early bird exerciser in no time.

Wear workout clothes to bed. You might get strange looks from your roommate/significant other, but wear your workout clothes to bed the night before an early workout. Yep—sports bra, leggings, tank top, the whole shebang. That way, the minute your alarm goes off, you can spring out of bed, ready to go. Plus, you’ll save yourself the hassle of shifting through your drawer for a clean pair of Lululemon’s.

Put your alarm on the other side of the room. It forces you to get out of butt to turn it off. That way, when your dreaded iPhone ringtone starts blaring in the wee hours of the morning, you won’t be able to reach over and hit the snooze button multiple times.

Go to bed earlier. It sounds like a no-brainer, but it won’t be easy to wake up if you stayed up until 3 a.m. the night before binge-watching “House of Cards.” Make it a priority to squeeze in at least six hours of sleep the night before a workout, even if it means that you have to hit the hay earlier than you usually would.

Induce sleepiness. Don’t get sleepy before midnight? If you’re a night owl, try inducing sleepiness by taking a bath, dimming the lights, avoiding TV and computers, meditating, reading a book, etc. Also, try to limit your caffeine use throughout the day.

Go with a friend. Enlist a buddy to sign up for a morning workout class with you—it holds you accountable. You wouldn’t stand up your friend at 6:00 in the morning, right?

Snack for success. You don’t want to sprint on the treadmill with a full breakfast rolling around in your stomach, but you don’t want to run on empty, either. To power you through your workout, I would recommend consuming a small snack—such as a banana and a smear of almond butter or a small energy bar—20 minutes before your workout. Afterwards, refuel with a healthy, balanced breakfast containing carbs, protein, and fiber.

Sign up for class the night before. That way, when your alarm goes off, you have no choice but to go….or else you risk losing your money.

The more you get into the habit of waking up early to exercise, the easier it will become. In time, who knows…you might even transform into one of those crazy, cult-like 6 am bootcampers yourself. And trust us—your body will thank you for it!

Source : Spry Living

Simple Strategies to Change Your Habits

"Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny."
- Mahatma Gandhi

A large proportion of our daily actions are habits: routines that we've formed over a lifetime. It's estimated that about 40% of people's daily activities are habits. Some habits serve a positive purpose- such as locking the door when you leave the house, speaking with pleasantries during a phone conversation, or letting the dog out when he sits by the back door.

Most of us, however, have habits that we wish we could break. Many of which, revolve around food. Examples may be having something sweet in the afternoon to get you out of an energy slump, snacking at night when you're not hungry, or rewarding yourself with a second helping of dinner after a stressful day at work.

Habits, especially bad habits, are difficult to break. Breaking a habit takes a tremendous amount of willpower, and willpower is a limited resource. It's highest in the morning after a restful nights rest, is easily eroded by stress, fatigue, anxiety, happiness, or pretty much any emotion or situation. It wavers when someone offers you a piece of chocolate, and admits defeat at the smell of fresh baked pie. It may put up a good fight at breakfast time; after all, most people find it relatively easy to say no to chocolate cake at 7am. But even on a good day, you may find your willpower levels are pretty low by 3 or 4 in the afternoon. It leaves you vulnerable to the breadbasket at dinner, the handfuls of cereal after supper, or the chips after the kids are in bed.

Willpower is not the answer. So, instead of trying to break bad habits, aim to change them.

The lifecycle of a habit can be broken down into three parts; cue, routine and reward. For example, the cue to lock the door when leaving the house is, well, leaving the house. The routine is locking the door, and the reward is the peace of mind that your house and belongings are relatively safe. In the example of the 2PM treat as a 'pick me up', the cue would be the feeling of waning energy, feeling bored at work, or simply the fact that it's 2PM. The routine would be heading to the vending machine, office kitchen, or desk drawer in search of a candy bar or muffin. The reward would be the short-lived increase in energy, the pleasure of having something sweet on your tongue, and a break from work.

If you want to stop the sugar habit, simply saying "I am going to give up my afternoon treat" is likely not enough. When that cue hits, it's hard to resist! Your body needs something- and up until this point you've been feeding it candy.

 

 In order to swap a habit, you first need to pause and recognize that your actions are just that- a habit. Also, you must remember that you are in charge, and you have the power to change your habits.

Ask yourself the simple, but often emotional question "what do I really want?" Think about the reward- how do you want to feel? When that afternoon slump hits, you want something. But, do you really want that slightly stale doughnut or to wolf down a chocolate bar while sitting at your desk? Or, are you simply bored with the task you're working on and need a break? Do you need to feel re-energized? Do you need a pleasurable experience?

Next, think of different routines that could yield the same reward. If you are battling an energy slump and need to feel energized, would a short walk or doing a few squats to get the your blood flowing do the trick? Perhaps, a short visit with a co-worker to offer a change of scenery or a mind break? What about going outside for some fresh air, or taking a few minutes to stretch? If you are slightly hungry would a crisp, juicy apple do the trick?

What about the evening rummage through the pantry after your kids are in bed? Are you looking for a reward after a long, hard day? Are you bored? Are you stressed? Again ask, "what do I really want?" Do you need some excitement to overcome boredom? Do you just need to unwind? Would working on a project, indulging in an entertaining novel or writing in a journal give you what you really need?

To get started, pick one habit that you'd like to change. Identify the cue associated with the action, and the feeling that you get from the reward. Make a list of alternatives, more healthful habits you can engage in to replace that bad habit. Rehearse the situation in your mind and picture yourself engaging in that new habit. The more you practice, the better you'll get!

Although habits can most certainly be changed, the process is not always easy. Do not expect to change a habit overnight. It takes patience and persistence! Proceed with kindness, understanding and acceptance of yourself. Celebrate your successes and learn from your mistakes.

Source : Tanja M Shaw /Ezine

How to Stay Motivated When You Don't See Results

The discouragement of failing to witness noticeable results from countless hours of rigorous workout activity might cause you to rethink whether the daily exercise grind is actually worth it. The feel-good concept of working out to improve your overall health and well-being may be satisfactory on the surface, but copious amounts of pain without any gain can cripple your motivation. It's important to remember why you decided to alter your lifestyle to begin with, though, even if you don't see quick results.

Keep Calm

There's no doubt that it takes several weeks for your results to pop in the mirror. Some people are able to gain noticeable results faster than others, but that shouldn't deter you from exercising at least three or four times per week. It's important to keep your ultimate goal in mind and remember that you're not going to suddenly become sculpted overnight, or over the course of a month, for that matter.

Challenge Yourself

It's not a simple feat to overcome discouragement, but it is possible to internalize those harsh feelings and transform a negative, can't-do attitude. If you're feeling unsatisfied with the hard work you've committed to, challenge yourself by increasing the intensity of each workout. You can accomplish this by decreasing rest time in between sets, which has been scientifically tested to improve your endurance and increase your body's natural ability to burn fat. For high-intensity workout purposes, rest for just 30 to 45 seconds in between sets.

Visualize Success

Even though it might seem cliché and somewhat silly, visualizing your goals can help keep you motivated. Regardless of whether your goal is to burn off enough flab to flaunt washboard abs at the beach, or slim down to squeeze into your high school prom dress, visualizing your moment can help you achieve what might currently seem impossible. Do what you can to fend off brief moments of discouragement by remembering why you became an avid workout enthusiast to begin with.

Ignore Negativity

The process of visualization should help you conquer negative thoughts that creep into your mind, but it's also important to tune-out family members and friends who have a tendency to induce negativity or invoke poor decisions. Even though it might be tempting to skip the gym for an extended happy hour with your friends after a rough day at the office, you need to remain resilient and think of the potential consequences. A couple of drinks have the potential to increase your food cravings, which can lead to poor dietary decisions and stall your progress.

Don't Give Up!

As simple as it might seem, giving up on your goal won't fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn't be at the root of many health concerns in the United States. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don't see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

Source John Shea / Fit Day

The Ultimate Motivational Clip - Rise & Shine!

What Does Being Fit Really Teach Us?

We make choices in life. Each one of us is unique in our own ways. As individuals, our minds are in control of everything - those that we do, those that we want to do and those that we want to have. Our eagerness and determination to work hard in achieving the things that we think we can't do or the things that we think we can't have will determine our future.

Physical fitness as described in Wikipedia, is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness means being healthy and free from illness and the ability to be involved in physical activities, such as running, jumping, swimming, weight lifting, etc. Since our first few years in school, we have been introduced to physical fitness and sports. Some of us discovered our talents and became athletes. Others would always try their best to excel in sports even if they believe that they don't have the said talent. They are those people who believe in the saying, "Hard work beats talent when talent doesn't work hard." Now, let's talk about those who are neither athletes nor enthusiasts. They are these type of people:

1) An average guy who wants to look better, have bigger arms, broader shoulders, thicker chest and finely carved abs.
2) A person who thinks he or she is fat and aims to have a smaller waistline or a flat tummy.
3) A skinny guy who wants to build more muscle.
4) A man or a woman who wants to become stronger and feel better.
5) An elderly who is fighting a disease and was advised by the doctor to start exercising. The main goal is to look better. Next is to feel better, stronger and healthier.

In my own opinion, physical fitness is a complex state. It is a definition of how a person lives his or her life. It is an enigmatic evidence of feeling great from inside out. It is a result of discipline, hard work, humility, curiosity, and perseverance.

These characteristics, for me, are the main ingredients in becoming successful in your fitness goals.

DISCIPLINE

Not eating your favorite comfort food or not drinking your favorite soda, getting yourself tired three, four or five times a week, spending your time running outside instead of just lying in bed - these are not a good idea to many. When you have discipline, you know that you have to do what you don't want to.

HARD WORK

Focusing on your goal, looking forward to achieving your desired body or physical ability and pushing yourself hard are not really hard to do at all. Always tell yourself to strive more for better results. Hard work pays off at the end of the day.

HUMILITY

Always keep in mind that you don't need to be better than someone else. There will always be that person who looks better than you or is stronger than you. Sometimes you will be that person too. There is no competition with anyone but yourself. Bragging about what you have will get you nowhere.

CURIOSITY

There are a lot of fitness experts and magazines online nowadays. Social media is one of the best ways to get advice and tips from. You only need to take the time to read those advice and tips and try applying them. Having a friend who is experienced in physical fitness will also be a bonus. But also limit yourself to hearsay.

PERSEVERANCE

There will be times that you get frustrated, unmotivated, hopeless and unprogressive. Don't just quit right away. Remember the first day of your workout until the next weeks, months and years that you feel a lot stronger than ever before. Never think of giving up and put to waste what you have already started. You will notice the changes in your body as you take pictures every now and then, either monthly or bimonthly, or anytime you want to take note of your progress.

As you take the journey to achieving your goals and having the physique that you always wanted, you will eventually learn and practice the qualities mentioned above. You will also get used to eating healthier foods and limit or exclude those unhealthy ones in your everyday meal. You will start to add and love more protein, green and leafy vegetables, healthy fats and fiber to your diet. But remember, there is no perfect diet, a very good advice or an excellent trainer to help you with your goal if your mind is not set to work with keen interest. In addition, you'll be more successful if you keep an open mind and be teachable all the time.

Although there will be times that you feel like your expectations are not met. You will feel like there are no changes in your body as how you want it to be. You'll be in the stage of reaching the so-called plateau and you notice that there is no progress anymore, you're not getting any bigger, leaner or stronger. Your only competition here is yourself. Every time you look in the mirror, you will see that person in front of you. You would always want to look better than that one there. Every time you feel like quitting, every time you feel tired and losing the drive, just think of what you will achieve when you keep going. You need to decide where you want to be. Are you contented with what you just have? Would you just accept the fact that you can't achieve something new for yourself? Or would you want to experience the triumph of conquering your limitations? As the great Arnold Schwarzenegger said, make your mind work for you, not against you. You just have to be patient, continue doing what you have started, keep an open mind because everyday is a learning process, enjoy yourself until the day you realize that you have already reached your goal. By then, you will know exactly what I'm talking about right now.

Source: Art Forrosuelo  http://EzineArticles.com/8747921

6 Things Every Beginner Should Know Before Trail Running

From the moment my old worn down Asics hit the dirt trail for the first time, I knew right then and there that my running would never be the same.

As someone who had been running and training on roads for a good while before discovering the trails, it took some real adjustment before I could feel comfortable on this new terrain.

I have written extensively about how trail running can make any runner a stronger runner, and how important the change of pace can be for both the body and the mind, but it isn’t very often I talk about how that transition from road to dirt isn’t always easy. I’ve made plenty of mistakes in my transition, and I’m still learning how to be a stronger runner every time I go out, but I believe a few key lessons can help the beginning trail runner get the hang of the new sport much faster. Below I’ll dive into what I believe are the 6 things everyone should know before hitting the trail.
 

1) Slow down

If you have read just about any post I’ve written on trail running, slowing down is often the first things I mention. Your times and pace on the road should never be compared to your time and pace on the trail.
Trail running means running with a different focus and a different form. You can’t expect to run as fast on a rocky, rooty trail as you can on a nice smooth road. When going out on the trail, adjust your speed to what feels comfortable and appropriate for your trail workout. Even if you aren’t going as fast, you are still using the same (if not more) amount of energy. Trying to keep that same pace will either cause an injury or cause you to burn out quickly.

2) Hills on trails are often more frequent and steeper

Road hills can be treacherous, but let’s face it, they aren’t ever that steep. And for good reason. Trails are a different story. They can be as steep as the blazer wants them to be. They can go straight up, straight down, around a tree, or around a mountain. Trails can change moment to moment, or climb steady for miles.
Trails are their own beast and runners should be prepared.
 

3) Lift those feet

This might seem like a no-brainer, but the trail is a different terrain than the pavement. Someone once told me that Americans are some of the clumsiest people in the world because we are so used to smooth sidewalks and roads. Just watch people as they are going over a bumpy sidewalk, they will start tripping all over the place. When it comes to trials we have the same problem. We are often so used to running on smooth roads that the bumpy singletrack can be incredibly difficult to stay upright on. Teach yourself how to lift your feet and prepare for the different terrain. I learned this lesson the hard way, having fallen dozens of times on the trails of Rock Creek Park. Bruises, cuts, wounds and twisted ankles have all come from me not lifting my feet properly. The more time I spend on the trail, the less I find myself falling. It is only when I stop paying attention and quit lifting my feet that I find myself eating dirt.

4) Don’t be afraid to hike I know, walking when you should be running? Not cool.
Turns out that isn’t really the case with trail running. Because the trails are often much steeper, it can at times be more efficient to walk than run up a section of trail. I remember watching people do this during my first trail race and thinking all the other runners were out of shape. When I burnt out well before the finish and they flew past me, it clicked that I had been mistaken. Throw your hands on your knees, and powerhike up the hill. No one will judge, I promise.

5) You might need new gear     
I know, running should be simple, right? Especially trail running.
But sometimes you just need to take appropriate precautions. The nature of running through the woods instead of on the road means that sometimes you are left with fewer resources. Bringing water and food along with you on long trail runs is usually a good idea.



If trail running becomes a staple in your routine, you might want to consider trail shoes.  Trail shoes are often made from tougher aterials than road shoes, and are built to withstand the extra wear and tear.  Sometimes they are made with a rock plate in the sole to help protect the feet against bruising, and often they have a different type of sole, designed to maintain grip on the rocks and dirt better than a traditional road shoe. Road shoes can be used on the trail, trail shoes can be used on the road, but if you are running mostly on one rather than the other, it is worth considering when purchasing your next pair.

6) Tell Someone Where You Are

Trail running is oftentimes more secluded and dangerous than its road counterpart. The last thing you want to do is get lost or fall and break something with no one around. Tell your husband, wife, or roommate where you are going and when you plan to return. If you are out in the middle of nowhere and plan to be gone for a long time, it never hurts to leave a note in the dashboard of your car stating which trail you are headed out on and roughly when you plan to get back.

Chances are nothing will happen, but it is much better to be safe than sorry.

Trail running has set my running free, and I hope that it can do the same for you. With these 6 simple tips, I hope that your learning curve is a little smaller than mine. Now be safe and see you in the woods.

What lessons have you learned from trail running? What did you wish you knew before you started?


Source rockcreekrunner.com

The Real Benefits of Strengthening Your Core…Beliefs

Your core muscles form the sturdy link in a chain that connects your upper body and your lower body. Regardless of what you do while you’re lifting, twisting or bending – from putting on your gym shoes and socks to taking out the trash – your core is at work.

 

 Low back pain? Check your core. Problems playing your favorite sport? Check your core.

Trouble doing household chores? Check your core. Issues with your posture? Check your core.

A little shaky on your balance and stability? Check your core. Not thinking clearly or acting wisely? Check your core.

   

Wait a moment? What does your core have to do with thinking clearly or acting wisely?  Plenty - if it's your core BELIEFS that you're talking about. 

Typically clients know the drill for core exercises, but I'm going to show you additional exercises you may incorporate to add an additional real benefit to your coaching sessions. Have your clients ask themselves (and perhaps ask yourself) this simple question: "What idea have I feverishly and insistently held onto that causes many of the problems in my life?"

Here's a list adapted from the work of Albert Ellis, Ph.D., founder of Rational Emotive Behavior therapy. Known as the forerunner of cognitive behavior therapy, Ellis has compiled a list of the most common irrational thinking that leads to the most universal forms of human upset:

1. The idea that it is a dire necessity for adults to be loved by significant others for nearly everything they do instead of their concentrating on their own self-respect, and on loving rather than on being loved.
2. The idea that certain acts are awful or wicked, and that people who perform such acts should be severely damned instead of the idea that certain acts are self-defeating or anti-social and that people's poor behaviors do not make them bad individuals.
3. The idea that it's horrible when things are not the way we like them to be instead of the idea that it's unfortunate and if it's not possible to change the situation, we should temporarily accept their existence.
4. The idea that human misery is invariably externally caused and is forced on us by outside people and events instead of the idea that our upset is caused by the view we take of unfortunate conditions.
5. The idea that if something is or may be dangerous or fearsome we should be terribly upset instead of the idea that we should face it and accept the inevitable.
6. The idea that it is easier to avoid than to face life's difficulties and self-responsibilities instead of the idea that the so-called "easy way" is usually much harder in the long run.
7. The idea that we absolutely need something other, stronger or greater than yourself to rely on instead of the idea that it's better to take the risks of thinking and acting independently.
8. The idea that we should be thoroughly competent, intelligent and achieving in all possible respects instead of the idea that we should accept ourselves as imperfect creatures with general human limitations and specific fallibilities.
9. The idea that because something once strongly affected our life it should indefinitely affect it instead of the idea that we can learn from our past experiences.
10. The idea that we must have certain and perfect control over things instead of the idea that the world is full of probability and chance, and despite this we can still enjoy life.

Help strengthen your own and your client"s core beliefs by answering the following questions in writing:

"What idea have you feverishly and insistently held onto that is the cause of many problems in your life?"

Ask yourself what's inaccurate about this unhelpful thought. Do you have any evidence the useless thought is true? If not, why keep holding onto what's unnecessary? What can you replace this adverse thought with one that's more helpful?

Do this exercise mindfully everyday, one set, as many reps as needed.

Source: By Michael Mantell Dr. Michael Mantell

Affirmations and Performance

Language for Success: Creative Affirmations

Performance is 90% perception and 10% reality

Words can have tremendous power over our minds and, subsequently, our athletic performance. It has been said: Performance is 90% perception and 10% reality. Each of us is constantly engaging in our own internal thought processing. We talk to ourselves and interpret each situation based on our perception of what is going on around us. If this self-talk is an accurate representation of reality, then we function quite well. If our thoughts are irrational or exaggerated, then we may become anxious or emotional, and performance is likely to decline.

Reconstructing Your Thoughts
Thoughts and attitudes are cognitive in nature. Our perception and thoughts often lead to an emotional response. These thoughts and emotions then provide the direction and control over our actions. Thus it is crucial to become aware of what thoughts and self-statements you are using prior to training or racing.

Self-talk can provide a sense of control if you learn to become aware of self-statements and direct them in a positive manner. You can, through self-talk, evaluate a potentially negative situation as much less threatening once you have a sense of control over your thought processes. How you interpret what is happening and the kinds of labels you place on each situation determine how you are affected emotionally.

Affirmations Defined
One powerful way to structure our thoughts and transform our goals into results is through the use of affirmations. An affirmation is a strong, positive self-statement, spoken in the present tense, about a goal that has the potential for being realized. It is a pre-planned statement of an aspiration, presented to the mind as if it has already been achieved. You present it to the mind in the present rather than the future tense. Although intellectually you know your goal is in the future, successful mental programming dictates that it be stated in the present tense as an already realized fact.

Affirmations are a powerful way to cancel or correct old negative thoughts or ideas. Negative thoughts are carried in our mental computers and are the source of self-limitation, fear, inhibition, and frustration for all of us. In contrast, self-image, health, physical abilities, relationships, and competition can all be affected positively by the repetition of an affirmation.

A positive affirmation creates an attitude or posture in life that says: "I can do this!" It is a conscious, carefully worded positive statement that guides our behaviors in a constructive way. It empowers us to replace old pessimistic scripts with new creative phrases to help us realize our dreams. Words are effective tools for transforming our perception of daily events.

The mind and body are so well connected that the body often does not know whether a phrase or image is real, dreamed, or imagined. So when your mind creates an image of success, your central nervous system and whole body will process that image as if it were real. Most of the time our actions are reflections of our mental pictures. These pictures are placed in our mind most often by words. So choosing the right words can make or break a performance.

I often use affirmations with my athlete clients to assist them in reconstructing their thoughts. If athletes find themselves saying: "I’ve never been able to beat this person before in a race," they are preparing themselves to lose again in this situation. I would help them to say something like: "I know I am capable of beating this person. All I have to do is take it one mile at a time. I have to focus on what is happening and what is about to happen. I can then control my own performance. I have worked hard, and I am well prepared for this competition."

 How are Affirmations Used
Whenever you want to maximize your chances of getting the results you want, affirmations are one of the fastest ways to arrive there. If you want to create real changes in the way you train and compete, use affirmations to:

• Improve concentration
• Relax and sleep well
• Build self-confidence
• Accelerate learning of athletic skills
• Deal with fear and negativity
• Heal quickly from injuries
• Increase endurance and strength
• Train faster and lighter

Guidelines for Using Affirmations
The subconscious mind is literal or factual in nature, just like the hard drive of a computer. It receives information exactly the way you present it. Thus, in using affirmations it’s best not to use statements that are negative (e.g., "I hope I don’t bonk in this race"). If I say: "Don’t think of pink elephants," what’s the first thing that pops into your mind? You end up drilling into your mind the very thing you’re trying to avoid doing. Thus, affirmations need to be presented in a specific way to optimize their effectiveness.

I was recently working with a bicycle racer, Jill, who had a fear of riding in large groups. She had fallen down several times while riding in a close pack and would get anxious whenever she got too close to other riders. The problem intensified whenever she was riding in a road race, having to make sharp turns in close quarters. I asked Jill, what are you saying to yourself while you’re riding? She answered, "I repeat to myself over and over: I hope I don’t crash, I hope I don’t crash." Can you guess what happened after that? She was continually programming her mind and body to anticipate crashing. Consequently, she was bracing herself, holding her arms and shoulders so tightly that she could not handle the bike effectively. I then taught her to turn her goals into positive self-statements: "I am riding the bike smoothly and easily." "I am growing more relaxed with each mile." That was a turning point for Jill’s cycling career. For the first time, she could really enjoy riding.

Principles to Follow in Constructing Affirmations
Use the present tense: Act as if it’s already happening. If you have a race coming up, avoid using the future tense because the mind will see it as if it were still in the future. Instead of saying, "I will be strong and fast," say, "I am strong and fast." Or you can say, "I am becoming stronger and faster every day."

Employ a positive outlook: When you use negative words, they may be taken in by the brain without your awareness. Affirm what you do want to happen rather than what you don’t want to occur. Rather than saying, "I won’t tighten up in races," say "I remain relaxed and focused at all times."

Use self-image statements: Whenever possible, construct affirmations beginning with "I" or "I am…" or "I enjoy…."

Use specific, brief phrases: Make each phrase a short, clear statement of your feelings, so that you can remember the phrase, and the mind can then take it in more easily.

Make them permanent: Use the words "I always…."

Use mood words: Include words that suggest strong, positive emotion: "I always get excited and enthusiastic at races."

Anticipate success: When creating your affirmations, don’t let your critical side limit the type of phrases you create. Use whatever thoughts seem to work for you.

Use cards or post-its: Write each affirmation on an individual index card or post-it, and place them where you can view them regularly - by your desk, refrigerator, or at a night stand.


(Excerpt from the book Your Performing Edge)
JoAnn Dahlkoetter, Ph.D.