Week Four: Courage

WEEK 4 : COURAGE

This weeks focus is on courage. It takes courage to set your life into motion, believe in yourself, to follow your dreams. Are you willing to step into a life of courage now that you’re in your fourth week? This is when people begin to start self-sabotage.

Will you separate yourself from those who talk about it from those who do it! Do you give so much to others that there is no time for your needs?

I see this a lot from busy moms, nurses, and teachers, and even myself sometimes. You dedicate yourself to others hoping that one day everyone will wake up and see how wonderful you are. There is nothing wrong with self-less giving as long as you don’t forget to give to yourself as well. Sometimes you may throw yourself into taking care of everyone else, so you don’t have to focus on your own hopes and dreams (what a noble-sounding excuse for not stepping it up for ourselves!)

Could it be that we’ve been victims of circumstance so long that we’ve forgotten who is in control. Don’t be a victim! It is better to die in charge than die the thousand deaths of a victim.

You are the boss of your own life! As you step off your self- defined treadmill, be willing to look at your life through different lenses and ask yourself, ‘What would courage have me do, change, or say (even if it scares me) in order to move me out of feeling helpless and disempowered and into feeling free, hopeful, and inspired? What would courage ask me to hang on to while I ride out the storm? And what would it ask me to throw overboard?” Only courage can turn your boat around and put you back into the flow.

STEP 1: Take a reality check

There is no point in going any further with this 12 week program if you aren’t being honest with yourself. You will only get out what you put into it. If you haven’t lost weight it is time to write down your foods again for at least 3 days or until you do start to lose weight and get really serious with yourself:

• Are you eating junk food even just a little here and there?


• Are you sneaking a cookie or munching on chips?


• Have you conquered sugar and begun eating light healthy carbs?


• Are you eating low-fat protein at every meal and having a salad every day?


• What are you eating for breakfast?


• How much water are you drinking?

Obviously, I ‘m not able to watch your every move. I can give you information and guide and inspire you, but if you’re not sticking to the program, you are fooling no one but yourself. Make sure you are reading each week steps and doing them; increase your intensity of your workouts.

I compare this program to taking birth control pills: It won’t work if you use it sometimes.

Daily effort + daily choices = success. It is time to get serious.

STEP 2: Relinquish the Need for Approval

We all want to be liked, valued, and appreciated; and when we are not, we feel rotten. Our need for approval usually starts at a young age. When did we get this inaccurate assumption that if you gave up yourself, others would give you more?

Get out your journal and take a look back in time. Shine a light on this pattern and begin by making a list of what you believe limited you in your life and how.

• What pivotal moments changed your life?


• What did you hear, see, or feel on a daily basis while you were growing up?


• How did this make you feel about yourself, and how has it held you back?

Now this exercise is not intended to blame your parents for any unhappiness and make you feel like a victim. It is important to understand that everyone has had a critical moment in our childhood that we’ll always remember. These experiences become embedded in our psyche, causing us to form beliefs that stay with us and dictate our choices sometimes as adults.

• Looking at your list, ask yourself if you feel that your life would be better if others had treated you better.
• Do you believe that most of your disappointments and failures have been out of your control?
• Was one of your own parents held back in their own life?
• What messages regarding opportunity and expectation did you learn from them?
• Did you see a mother who gave too much but resented it at the same time?
• Has an illness or condition impeded your progress?
• Has it been unfortunate circumstance, or was it specific people who’ve held you back?
• If so, are you still angry or resentful with them?

Here is your first clue: Self- sabotage comes from repressed anger. “I’m not angry anymore,” you might say. Yet if you continually sabotage your efforts, then there is a good chance that you haven’t dealt with your pain.

You have tucked it away because showing anger is unacceptable, so instead of lashing out to the world, you have chosen to beat up yourself. Buried deep, you create walls-layers of protection- so that no one can hurt you again. No one can get close enough. It feels safer this way. But soon your protection becomes your captor. You feel stuck and helpless.

Well, a lot of times we will search for comforts in foods, shopping, gambling, or numb ourselves with alcohol, drugs or combination of escapes even too much television. Often these outlets become bad habits. This self-destructive need for approval only disappears when we begin approving of ourselves, loving ourselves, and getting rid of the anger and forgive ourselves and those situations.

The truth opens the door to healing and living with inner peace.

Once you begin to be honest with yourself about what you feel, why you’re stuck, whom you blame, what you use to cope, and what you’re afraid of, you will feel a thousand pounds lifted from you.

Breaking through these layers will help you break through the layers you have been putting on your body. If you have struggled with weight problems and have been unsuccessful in keeping it off, I highly suggest really digging through these exercises of the mind and soul as well as the physical exercises.

In reality, truth is always easy. It’s the lies we tell ourselves and the world that weighs us down and keeps us immobilized in fear, convinced that we have no other option. Lies keep us disillusioned. Disillusionment keeps us in denial: thus, addictions are virtually impossible to overcome.

Open your journal and begin with this sentence: The truth is………….See where it leads you.

STEP 3: Do Something You Love

We all get so caught up in life that we forget to live. This week create a list of things you liked before you got so caught up and busy. Pick one thing and try to do it this week for at least one hour.

STEP 4: Start Eating Lean Protein

Meat, poultry, fish, eggs, and dairy products are the most obvious sources of protein; but there are many others such as nuts, beans, and lentils. The primary role for protein is to build and repair close to 300 billion cells daily, including muscles, ligaments, and tendons. Although carbs and fats supply you with energy, every cell in your body is constructed from protein you eat.

When protein enters stomach they break down into amino acids. The human body is unable to produce essential amino acids, so you must obtain them through foods. The amino acids are sent to work on building and repairing skin, enzymes, muscles, bones, and hair.

How important are they for weight loss? The more lean muscle you have the more calories you burn at rest. Without adequate amounts you will have a difficult time making and keeping muscles. Protein doesn’t stimulate insulin production and isn’t converted to fat easily. It helps elevate your metabolism because of the thermal effect of breaking them down. So, every time you eat lean proteins your body is burning more calories and with that incorporate exercise each day and you will ramp up your metabolism.

All foods have a thermal effect, however, high fat foods such as butter or oils have virtual no thermal effect, and carbs are far less thermal than protein. A study, conducted in Spain found that protein could increase the metabolic rate by 25-30%, compared to carbohydrates that increase only 4%. Keep in mind that proteins can have high saturated fats and you must be careful not to over consume meats and dairy. Eating smaller portions spread out through the day are better when incorporating proteins in each meal. Remember that there are vegetarian sources like temph, tofu that you can incorporate as well.

STEP 4: Learn to Relax

Close your eyes and take deep breath through your nose, holding it for 3 sec. and then exhale through your mouth. Do this several times until you feel more relaxed. In a world full of deadlines and pressure, we’ve have forgotten how to relax. Poorly managed stress is our nation’s number one silent killer. Try taking 5min. each day to turn off the outside world so that the mind and body are at rest. Stats have shown that it can lower your biological age by 12years. And lower your incidence of heart attack and other illness. Biological age is determined 15-20% by your genes and 80-85% by lifestyle- that is how we eat, exercise, our total stress factor, and disposition.
Prayer, meditation and stretching are great ways to distress..

SUMMARY FOR WEEK FOUR: COURAGE

Body:
• Start eating lean proteins and avoid dark meats and limit egg yolks and high fat dairy
• Try a protein shake to supplement your requirements if you are struggling to get enough
• Continue with 4-5x per week exercise for at least 60min. or accumulate at least 300min. per week for weight loss. Add stretching into your daily routine.

Mind:
• Monitor your progress
• Check to make sure you are not falling back to old patterns
• Decompress stress in your life

Soul:
• Discover your truth
• Relinquish the need for approval
• Do something you love

WEEK 3 : ACCEPTANCE AND RAISING YOUR ENERGY WITH H.O.P.E ( High On Positve Energy)

WEEK 3 : ACCEPTANCE AND RAISING YOUR ENERGY WITH H.O.P.E ( High On Positve Energy)

STEP 1: Get Real

Feeling fit and healthy is certainly not the only step to achieving contentment,but it is one of the first. It is usually fair to say that how you look and feel is symbolic of what’s going on in your life. That doesn’t mean that if you have a perfect body that you will have a perfect life. It is more about how you accept yourself and knowing that you are making an effort to be the best you can be not by unreasonable standards of what you may see on T.V or magazines.

It is unhealthy to compare yourself to someone else with a completely different body type and genetic makeup. However, you can inspire yourself by looking at images of people with the same type of body type makeup that look the way your body can look with a little effort on your part.

It is possible to use weight training and controlled eating to completely transform your body, but you also need to understand that just because you can get there is it reasonab le to think you will be able to maintain it forever without relentless effort.

The reason I am saying this is if you desire a body builder model physique and you are over 30% body fat and very little muscle on your frame; you can achieve dropping body fat down to 14% and adding muscle to your frame that gives you a dynamite body. Once you achieve this you must keep up with your training regime and eating properly or you will go back to the way your body was before. So, keep in mind when you are creating a vision of how you want to look, create this vision with what is reasonable for your life and something that you can maintain and be happy with.

Visions of you should not be images of perfection but images of healthy bodies feeling energetic.

Remember if our bodies are a reflection of how you would like your spirit to shine in the world, what reflection would you like people to observe in you. A confident person full of energy and life? What does it take to feel full of energy?

To start with , you would eat energetic foods that nutrish your body,hydrate your skin and lubricate your joints. These are the same foods that eaten with the correct calorie intake will also help you have the body you desire and give you the energy to make your workouts more effective.
Having effective workouts would then give you the ability to have more strength and muscle tone. These foods also help your body to recover better from your workouts and give you strong immunity to help you feel better.
Better quality of foods also have been proven to give you a better outlook of life and feelings of well-being. Projecting these feelings out in the world will make you more attractive to others and give you confidence.

Have you ever noticed that even people that are not perfect by society appear very attractive because of their confidence about themselves. These are not negative type people who complain about everything and lack confidence. These are not people who have low energy and low esteem.

I am not saying that if you have low energy that you are not attractive but you would probably be more attractive to others if you were able to projected more confidence and energy. Most people are attracted to what they are lacking and if you look around in the world the majority of people complain about lack of energy. Why does this parellel with the majority of the U.S. being overweight ? We live in country now where most of us eat unhealthy foods and don’t get enough activity so of course no one has any energy.

In "YOU: Being Beautiful," Drs. Mehmet Oz and Michael Roizen write about improving the outward signs of beauty by caring for your skin, hair and body.
Being healthy and energetic play a huge role in your appearance, so the doctors focus on how to power up your energy levels in order to look and feel your best.

Read excerpts from "YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty" below.

YOU Test: Zapped

When's the first time you feel tired during the day?

a. When I awaken, even after sleeping a full eight hours every day for a week.
b. Morning, or at the latest midafternoon.
c. Whenever I move.
d. Whenever I have to deal with my boss.
e. Not until after a day of working 12 hours or more.

Results:
If you answered anything other than E, it could be a sign that the energy systems in your body are either slightly or completely out of whack— causing you to tire even at times when you should feel vital and energized.

So what starts the process that steals your energy? What sets up the dominos, and what causes your first domino to fall? We don't know all the answers for sure, but we do know a few things that make your cellular energy plants—those mitochondria—inefficient.

Insulin Resistance:
We become inefficient in getting the sugar to our production plants and distribute it into fat storage rather than into cells that need to use it to produce energy, such as muscle cells.

Viruses and Other Infections:
Acute infections as well as chronic, low-grade infections can eventually cause the fuse to blow. We often see the buggers invade and fray the wires from your fuse box, reducing the amount of energy that can be supplied. Or the lines get frayed from lack of nutrients to keep them repaired (for example, lack of the healthy fat DHA).
That starts the "out of energy" cascade after a pregnancy or after an injury, when your immune system is vulnerable. Viral particles have been identified in the nuclei and mitochrondria of many cells of folks with serious energy deficits like fibromyalgia. Once one area feels less energetic, you put more demand on another area, furthering that cascade, so a little wire fraying by viruses can make you feel exhausted much of the time.

Sleep Problems:
Many people always have trouble falling asleep. Additionally, many of us (yes, we are guilty here at times) develop less than optimal habits that worsen our ability to sleep or obtain full sleep time and then we have to fight a vicious cycle. And when your immune system needs all the energy it can get—such as when it's fighting an infection for you—not resting your energy supply adequately acts to overheat those wires and worsen your energy problem. That weakens the energy your immune system can borrow from other parts of your energy stores. So you feel more tired.
When your body gets too little sleep or poor-quality sleep (not deep enough or not enough dreaming), you tend to have more pain (the lack of sleep doesn't allow you to refresh fully the neurotransmitters you have that normally suppress pain). And that extra pain drains the line of energy, too—so you feel wiped out very near the start of the day. Sleep is important to feeling beautiful.

Hormonal Imbalances:
Your hormones are like the dimmers on your headlights—when you need bright lights, you turn on certain hormones to increase the energy sent to that area (for example, your immune system) and to decrease usage elsewhere. This fine-tuning starts in your hypothalamus and pituitary. Thus, there's a strong association between hormonal issues and energy issues.
We see these changes primarily with slow-functioning adrenal and thyroid glands, but small, important changes happen minute to minute. Stress causes increases in cortisol, which increases sugar in the bloodstream and insulin resistance—and that wastes energy in distributing sugar into fat instead of where it is needed to produce ATP.
The tough part here is that it's not always clear what the best ways are to deal with hormonal issues. Case in point: We physicians aren't sure whether to treat the numbers or to treat the symptoms patients have. We often try to "normalize the numbers from blood tests" even if we're not eradicating the symptoms.
The so-called normal range of blood levels for many hormonal levels is defined as the middle 95 (95!) percent of people with those levels; the top 2.5 percent are considered high and the bottom 2.5 percent are considered low. Unfortunately, that's just not good math for the individual. It's like saying that if the number that is normal is size 6 to 11 in shoes, then a 6 shoe will be okay for you, even if you have a size 4 foot. Not a good fit, but you'd be wearing a "normal"-size shoe.
Instead, we docs can choose to treat the symptoms as long as the treatment doesn't cause levels that are very abnormal on blood tests. Here's one example of why treating the symptoms (it's what docs learn to do—most important, listen to the patient) and not just getting a number on your blood test in the 95 percent range is important.
If a T3 (free thyroid hormone) level up to 1.4 is normal but we have to get up to 1.5 to eradicate your symptoms, we think we should listen to you and do that, periodically backing off to see if you can be symptom free with less thyroid hormone. Because when hormones aren't regulated to levels that are right for you, you've got a dimmer that keeps flipping from producing power full-time to producing power half-time. So that lack of thyroid hormone means your energy factories can't use the food you've eaten to produce those ATPs efficiently. That makes you feel tired.

YOU Test: Thyroid Tester
The thyroid gland is your body's gas pedal, so it controls how much get-up-and-go you have. Since blood tests for thyroid function are not always reliable, how do you know to ask your doc if you need a trial of natural prescription thyroid? Just take this test:

1. Are you tired even after a low-key weekend?
2. Have you gained more than ten pounds since your fatigue began?
3. Do you often have a body temperature under 98 degrees?
4. Are you achy more than one hour a day?
5. Do you have high LDL cholesterol or low HDL cholesterol?
6. Do you like the house warmer than your spouse does?
7. Do you have dry skin?
8. Do you have thin hair?
9. Do you have heavy periods?

If you have chronic fatigue or pain and have at least three of the above symptoms, you should ask your doc to consider testing your blood for thyroid dysfunction. If it's positive, she might give you a trial of Armour Thyroid by prescription. This form has the active thyroid hormone (called T3) in it, and many experts in this field find that it works better than the more commonly used Synthroid. No data prove this difference, but some patients swear it made the difference to them.
Scoop Up, Power Up
Some ill-advised folks might say that the greatest nutritional discovery of the last decade has been the Baconator (at a whopping 830 calories, we don't think so).

The real nutritional heroes: DHA and ribose.

DHA:
The active form of omega-3 helps constitute nerve membranes and keeps the nerves to your muscles firing, as well as helps encase muscles. You can get this in fish oils or from the algae that fish eat. Try 600 mg of DHA a day (equivalent to 2 grams of fish oil if you like that taste better).
Ribose:
This special sugar is made in your body and doesn't come from food; it helps build the energy blocks of your body. Of all the things you can do to combat the effects of knee-dragging fatigue, taking a daily ribose supplement is the one that seems to really turbo-charge some people who have diseases associated with low energy. (The only side effect is that some people feel too much energy, if that's possible.)

The data aren't good enough to recommend ribose for all of us. But if you want to give it a try Dr. Oz recommends to start with 500 mg three times a day for a week or so until you get used to the taste (or find a smoothie, coffee, or tea to put it in). Then go to 5 grams three times a day for three weeks to get a sense of the effect. Then you can scale back to 5 grams twice a day.
By the way, since we know you're wondering: Each 5-gram scoop contains only 20 calories, since ribose isn't metabolized as a sugar. Taking it won't increase your chances of becoming mistaken for a Sea World attraction. In fact, since it is a bit sweet, you might think of it as a sugar substitute.
As an aside, ribose has been shown to relieve fatigue, soreness, and stiffness after exercise, and some professional athletes have reported muscular benefits after taking ribose (again, the data are too weak to say it does or doesn't work well, since the studies just haven't been done).

Find Your Chia
Say the word chia, and most of us immediately think of little green pets. But we want you to think of chia for another reason: A whole grain used by the Aztecs as their main energy source, chia can help restore energy levels and decrease inflammation because of its omega-3 fatty acids.
Similar to cornstarch, chia can be used as a thickening agent and as a substitute for whole grains in your diet. Whole grains, of course, are especially important because they help stabilize blood sugar levels, as opposed to causing the spikes and falls that can occur when you eat sugars and refined carbohydrates. Here's one way to use chia.

Chia Muffins
Ingredients:
1 tablespoon chia seeds, ground (use a coffee or spice grinder)
11/2 cups whole wheat or whole grain flour
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt or salt and pepper to taste
16-ounce can organic pumpkin (make sure there is only pumpkin listed in the ingredients list)
2 egg whites
1/4 cup high-quality canola oil
1/2 cup agave nectar
1 tablespoon vanilla
1/2 cup of chopped walnuts
Directions:
Preheat oven to 350°F. Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients.
Fold the wet ingredients and nuts into the dry ingredients, stirring only until dry ingredients are moistened (don't overmix).
Spoon into paper-lined or greased (with canola oil) muffin tins. Bake for 25 to 30 minutes, or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in resealable plastic bags in the freezer. Makes about a dozen.


Get Rid of Infections
While most of us want to treat infections because of their acute symptoms, we can't ignore that they can have chronic implications as well. Since inflammation and infection can be two of the dominos in the cascade of low-energy symptoms, one of your goals could be to monitor your body so that infections don't linger.
That means regular flossing to decrease the risk of gum inflammation, regular use of a neti pot to reduce sinusitis, and probiotics for treating such infections as prostatitis, bowel infections, and vaginitis. Many infections are viral, in which case good sleep, frequent hand washing, and food choices that avoid all simple sugars and saturated fats can help.

From YOU: BEING BEAUTIFUL by Michael F. Roizen, M.D. and Mehmet C. Oz, M.D. Copyright © 2008 by Michael F. Roizen, M.D., and Oz Works, LLC. Reprinted by permission of Free Press, a Division of Simon & Schuster, Inc, NY.


Emotional Energy and "The Second Wind"

Have you ever been really tired and then pushed yourself to go do something anyway? Perhaps it was a dinner with a friend or attending a talk or lecture? Somewhere inside that period, the tiredness disappears and is replaced by what we often call "a second wind." That "second wind" is energy that you are producing. It isn't something you have to wait for, you can produce that energy at any time once you understand the steps that created it in the first place.

Discovering emotional energy:
This energy is derived from something that sparks our emotions or our passions. We receive new information, or hear old information in a new way. Or perhaps we are around someone who emulates energy, and their passion excites the energy within us.

Caution:
Remember that energy fluctuates, so as easily as you can build it - you can also destroy it. There is no quicker way to become tired than spending time around negative people or listening to negative news. All stimulus influences our energy one way or the other. Watch for stimulus that are influencing your energy levels negatively. Example: Watching a round of Headline News will catch you up on the day's Headlines. But does watching additional programming help or hinder? What about reading? Are your choices uplifting and inspiring more energy or are they energy sappers?

Put it into Practice:
To use Emotional Energy in your everyday life, you need to discover what produces this energy for you personally. Create a page in your notebook for listing your energy-producers.

Here are a few that are on my list:
1. Listen to music that uplifts me.
2. Have coffee, dinner or lunch with someone who I find inspiring.
3. Read a book that I find inspiring or motivational--something that really "speaks" to me.
4. Make sure I start my day off with positive emotional energy through my "Good Morning" routine ( Boot Camp).
5. Ask myself each morning, "How can I make a difference in someones life today?" and then remain personally accountable for being the best "me" possible.

Physical Energy

Of course we can't "talk" about energy without including the physical element. However, if you are overwhelmed by the thought of a new health plan, keep reading. Little changes can make a big difference in your energy production. Many of us are aware of the "big steps" we should take, so I have tried to focus on little changes that make a big impact. If you would like an overview of the big changes, I really recommend spending a few minutes at this site: [http://www.agingresearch.org/calculator/]

I found Expert Thomas Perls on CNN with Larry King and found his research quite interesting and revealing. This free, online test is a great way to look at the "gaps" in your life. Odds are where you fall short on the health score are many of the same areas where you can improve and create more energy. This is an online life-expectancy calculator that is geared around his study of "Living to 100." It is very comprehensive and the results are equally comprehensive. This does a great job of tackling the "big areas" and some of the little areas, too.

Now let's look at some other physical areas and break down positive changes you can easily make:
Somebody bring me some water! Here is site that you can access your unique water needs. It includes a formula for learning how much water you need based on your specific weight. http://www.naturodoc.com/library/nutrition/water.htm

Your personal zzzz quota:
Recent research shows that the optimum amount of sleep is 7.2 hours. However, some people still need more and others need less. Figuring out your own personal quota can go a long way toward regulating your energy. Ideally you want to get the same amount of sleep each night to maintain optimum energy levels (you should also go to bed at the same time each night). Discovering your "zzz quota" takes a bit of work, but is well worth it. (Besides, how else will you get the permission to practice sleeping?) Before beginning, make sure you are not completely drained or fatigued otherwise you are going to overcompensate on your sleep. Spend a week getting more sleep so you are "fresh" to begin your study. Then for one week, go to bed EARLY enough that you can wake up naturally without an alarm clock. Write down how long you sleep for each of the 7 days, then average it out. This is your personal "zzz quota." Keep in mind this can change depending on what you are going through in your life, so it is good to "re-check" once or twice per year.

Sleep preparation:
Make sure that you stop eating at least 3 hours prior to going to sleep to allow everything to digest. Avoid caffeinated beverages after dinner. Make your room "sleep friendly" by turning off the television and playing relaxing music.
The affects of food: Since food is our primary energy source, it makes sense that good food will produce good energy and poor choices will effect us negatively. Reduce refined sugar in your diet as much as possible. Avoid meals that are high in carbs during the second half of the day and focus instead on protein. Protein provides more stable energy than carbs which keep our body going like a roller coaster!

Reduce starches and breads:
Bread, rolls, bagels, pasta -- starches often slow people down. Try going a week or two with minimal starches and see if this helps your energy level. You can conduct the same experiment with caffeine.

Pop those vitamins:
At minimum take a good daily vitamin. While you may not see a huge change, over long term usage, this can help prevent many of the conditions that sap energy. The key here is consistency. Choose something you do daily and put your vitamins and a bottled water next to that item. Examples: next to car keys, toothbrush, coffee maker, computer.

Food patterns:
Consider keeping a food journal to see how your energy fluctuates with your food consumption. Make adjustments to your food intake based on your discoveries. Remember that eating too little can be just as energy sapping as eating the wrong foods. Work on a balanced diet and don't forget your breakfast! Studies have shown that those who eat breakfast have more energy. If you have a hard time eating breakfast, find a simple solution. I often grab a breakfast bar on the go. A lean sandwich can also be made the night before and enjoyed in the morning. You don't have to eat "breakfast foods," but you do need to eat breakfast.

Exercise:
You knew I would say it sooner or later! Getting your body moving is one of the quickest ways to increase energy. Give any exercise program about 3 weeks to start giving you energy - the first three weeks can be tiring as we snap our bodies out of their comas! A recent Prevention article shared how doing just 10 minutes of LIGHT weight lifting repetitions caused a focus group to feel a 45% increase in their energy level. Pick up some light weights (5-10 pounds) at your local discount-mart and use them by your television at night.

Put it into Practice:
It is important to recognize that energy isn't a "one size fits all" formula. I encourage you to experiment with each concept, paying attention to how it impacts your energy level. Choose one area to start with from the above list and schedule a "start date" on your calendar this coming week.

Productive Energy

Aristotle said, "We become what we repeatedly do, excellence then is not an act, but a habit." When we repeatedly step forward, we propel ourselves forward even further. When we continually stand still, we dig a bigger rut. When we continually move backward, we dig a big hole.
To truly understand productive energy, think of a time when you were fatigued and then became inspired to do something. Perhaps it was reading a book, writing, or organizing, or completing pages in a scrapbook. Before you knew it, you looked at the clock and hours had passed--even though you were tired earlier. What changed? Well you didn't eat anything or exercise. The change was in what you were doing. Your attitude and productiveness elevated - thus elevating your performance and your energy.

Make a list ... and make sure to check it twice:
The first step in building productive energy is to be focused on the right track. Have a clear list of what you want to accomplish with clear and attainable timelines. Make sure to star three items for the day that will allow you to feel good about the day regardless of what bumps pop up in your path.

Get started early:
Make sure to start your action list early in the day to build momentum. If you have problems with procrastination, consider enrolling in early exercise class.

Recharge:
In order to be productive, you must have balance and that means learning what you personally need to recharge. Some people need quiet time each day, others just need a good night's rest. Discover what helps you recharge and work that it into your to-do lists.

Forget revving your engine and just go...
The great thing about productive energy is you don't have to prepare or spend a lot of time thinking about it. Often we over-think and would be much better off following the Nike slogan. Push yourself over inaction and you'll discover that productive energy is ready and waiting for you whenever you need it.

Put it into Practice:
Read through these four tips and "star" which seems to speak to you the most as a way to increase your Production Energy. Schedule time to work in that area this month.

Spiritual Energy

Spiritual energy can be thought of as "soul food." It isn't anxious or stress-filled motivation energy, but a calm and centered energy. Think of a time where you have experienced deep relaxation or a time where you have been moved by a sermon or religious reading/teaching. That centeredness is spiritual energy. The beauty of spiritual energy is that it is steady and fulfilling. It doesn't rely on "highs and lows" to keep recreating itself. It comes from listening instead of talking and "being present" instead of "trying to get somewhere else." Because this is a quiet and calm energy and doesn't shout loudly for our attention, it is often the most neglected. Finding "peace" seems like an "extra" that many of us don't have time to pursue. Yet, within that peace, lies an ever-renewing source of energy. I would dare say that living without it is dangerous--and trying to live well without it, quite difficult.

Qualify spiritual practice: What does spiritual practice mean to you? It could be daily time for reflection or meditation; or daily Bible study or religious reading or prayer time. Take some time to think of where you have found spiritual energy in the past and if you are making room for spiritual energy on a daily basis.

Make a pact: Make a pact with yourself not to starve yourself of this soul food. Remember this is a quiet energy that won't shout for your attention, so it is important to nourish and commit to it.

Keep a spiritual journal: Make entries of your spiritual practice time and record what you learn and discover. Use this as a source to return to again and again to inspire continued spiritual development.

Journal: Journal about what life means to you and the concept of "purpose." What is your purpose? At the end of your life, what do you want to have completed here on earth and why? Use your journal to keep in touch with your purpose. You can also try writing about what"personal peace," means to you.

Form a group: To stay on track with spiritual practice, consider a partner or group to touch base with on a regular basis.

Put it into Practice: Choose one of the above ideas to work with and schedule the time to do so on your calendar.

Your Turn: Make an energy action plan incorporating these different action steps into your life. Also, start an Energy Journal and take notes of what changes work for you and how your energy is influence by your efforts.

STOP the cycle of self-loathing now: Stop beating yourself up and putting yourself down by saying aloud( even to yourself)that you hate your thighs , rear end, or anything about yourself. When a pessimistic thought jumps into your head,refuse it. Pick out attributes that you really like and focus on that. If you are a mother who has a daughter, make sure that she knows that you feel happy living inside a woman’s body-if you don’t for her sake, fake it!Exercise and eat healthy so that you will look and feel your best but throw away ideals of perfection.

STEP 3: Surround Yourself with supportive, loving, Positive People- H.O.P.E
High On Positive Energy

How the people around you respond to your desire to lose weight and take back control of your lifeis crucial to your success. So look at the people you spend the most time with: Have they helped you in th past support you? Do they achieve their own goals? Are they positive, or do they complain about their lives constantly? Are they possessive or jealous of your time? Such individuals wil have a greater influence on your accomplishments than just about any other external factor, so , ideally they should be success driven,spirtually enlightened indiduals who inspire you and make you want to be a better person.

Countless clients have told me that once they began to lose weight and look goood, their friends and family members started to make negative comments, tempt them with bad food, or pull away. They may feel that you are changing and it makes them feel negative or insecure about themselves..Remember misery loves company. You can reassure them but remember they are responsible for their own fears.

Setting your boundaries are important. Are you going to quit if your mate doesn’t like your new eating plan? Will you give up if your friends don’t think you are fun anymore? You need to explain to them that if they love you that they need to support you. There are times when you will feel like giving up, and you’ll need to hear them say, “Keep going, I believe in you”!
Don’t give insecure or negative people power over your life.

Start to eliminate the drainers in your life.
I am not suggesting you toss away your loved ones’ needs out the window in search of self, but let them know that you will be a better friend wife, mother, husband, or father once you begin to take better care of yourself, everyone should feel safe. Don’t feel selfish or guilty that you need to nutrish your needs. Create a healthy balance between family life or friend time with your time. This is one of the reasons why I have suggested to busy moms especially to exercise early in the am before everyone else wakes up and your day is pulled in the many directions of family, job, and all the other things that can distract us from exercise.


SUMMARY OF THE WEEK THREE:
ACCEPTANCE AND RAISING YOUR ENERGY WITH H.O.P.E

Body

• Understand and monitor your energy through eating good foods
  Start exercising regularly and get adequate sleep

Mind

• Find some realistic and healthy role models.

Soul:

Don’t give your personal power away to negative people in your life. Take notice who you surround yourself with; and choose supportive ,loving, and postive individuals.

FINDING YOUR PASSION

WEEK 2 : PASSION

Last week we focused on becoming aware of yourself and what you eat-discoveries that will be extremely important for you. One day you’ll suddenly be conscious that you're listening intuitively to your body’s needs and at that point, food will become a pleasure and will no longer control or threaten you.

STEP 7: DISCOVER YOUR PATH

You may feel that you have no idea what your passion is or even how to find it. Have you ever heard the saying” you can’t see the forest for the trees”? well, many of us have wandered down a path that led us so deep into the forest that we felt lost and unsure. We’ve completely lost our bearings and don’t even know where we are anymore.

Passion isn’t to be confused with obsession or unbridled intensity, nor is it about sexuality. To live with passion is to “move to the beat of your own drum”- to face fear and do it anyway!

Discovering and following your own way can feel frightening; and you may feel guilty, afraid, or even too proud to admit that you are on the wrong path. Fear holds most of us back- but conquering it appears harder than it actually is. Simply facing what frightens you is the biggest step. The alternative is to live a life not fully lived, leaving you feeling stuck. Helpless, waiting, and wondering. I’ll often tell my clients to fake it till you make it”. Imagine someone you admire and ask yourself what choice she or he’d make in your same situation.

I want you to get out your journal . Relax in quiet spot without distractions( no phone, t.v, computer, etc..) the first thing I want you to think about is how you want to feel.. Scan over words and write down whichever ones intrigue you. Without judgement or justification, simply notice the words that most inspire , soothe, fascinate, or excite you:

Abundance, acceptance, accomplishment, achievement, acknowledgment, adoration, adventure, affluence, ambition, appreciation, ability, assertiveness, attractiveness, awareness,balance, beauty, belonging, bliss, boldness, bravery ,brilliance, calmness, celebrity, charm, cheerful , cleanliness, clear-mindedness, cleverness, closeness, comfort, commitment, compassion,confidence, connection, consciousness, consistency,contentment, contribution, conviction, coolness,
courage, creativity, curiosity, daring, dependable
desire, determination, devotion, devoutness, dignity, directness, discipline, discovery, diversity, dreaming, dynamism, eagerness, ecstasy, education, effectiveness, efficiency, elation,elegance, eloquence,empathy,encouragement, endurance, energy, enjoyment, entertainment,enthusiasm, excellence, excitement, exhilaration,experience, expertise, exploration, expressiveness,extravagance, faith, fame, family, fashion, fearlessness, feistiness, ferocity, fidelity, fierceness, financial independence, firmness, fitness, flexibility,focus, fortitude, frankness, freedom, fun, generosity, gentility, giving, grace,gratitude, gregariousness, growth, harmony, health, heart, helpfulness, heroism, holiness, honesty, honor, hopefulness, humility, Imagination, independence, ingenuity,, insightfulness, inspiration, integrity, intelligence,intensity, intimacy, intuition, intuitiveness,Inventiveness, joy, justice, keenness, kindness,knowledge, leadership,learning, liberation,liveliness, logic, longevity, love, loyalty,making a difference, mastery, maturity, mindfulness,modesty, motivation, mysteriousness, neatness, open-mindedness, optimism, order, organization, originality, outlandishness, passion, peace, perceptiveness, perfection, perkiness, perseverance, persistence,persuasiveness,philanthropy,piety,playfulness,pleasure,poise,

polish,popularity,potency,power,practicality,precision,preparedness,privacy,

productivity,professionalism, prosperity,prudence, punctuality, purity, realism, reason,reasonableness, recognition, recreation, refinement, reflection, relaxation, reliability, resilience, resolution, resolve, resourcefulness, respect, rest, restraint, reverence, richness,, sacrifice, sagacity, saintliness, satisfaction, security, self-control, selflessness, self-reliance, sensuality, serenity, service, sharing, shrewdness, significance, silence,stillness,simplicity, sincerity, skillfulness, solidarity, speed, spirit, spirituality, spontaneity, spunk, stability, stillness, strength, success, support,temperance, thankfulness, thoroughness, timeliness, tranquility, transcend'valor, victory vigor,virtue, vision, vitality, vivacity, warmth, watchfulness,wealth, willingness, winning, wisdom, wittiness,wonder, youthfulness, zeal.

As you look over the words, say out loud, I want to feel_______ and say each word in your list to see if your body speaks back to you. Ask yourself , Does that really light me up? Is that specific emotion really important to me? And compare and narrow it down to top 10 words - these words should be the ones that most captivate you.

Remember it is not how you are going to get there but why you want to get there that is more important and how you want to feel.

Why do you want to lose weight? Etc.. Once you discover how you want to feel, it makes figuring out what choices you need to make that much easier!

Deeper questions to think about:

When you think back over your adult life when were you the happiest?
What made you feel great about yourself when you were a kid?
What hobbies or activities did you love?
When do you feel true joy?
Will getting in shape make you happier? Why haven’t you done it before now?
Why do you want to be in better shape?
What are you most afraid of in life? What has that fear cost you?


These are your burning desires and could include things such as: "I want to feel sexy and confident. I want more energy or to feel proud of myself. I want security and well-being. I want to live a long and healthy life," and so on,burning desires are different from your goals-they're why you want to accomplish something, so they strengthen the intensity of your focus. These burning desires must be written down. Once you've done so, make a photocopy of your list tape it up where you'll see it every day, such as beside the toilet paper holder or on your bathroom mirror. Read it daily, or anytime you're feeling discouraged or disheartened.

Things always seem harder without purpose. It's a strong, burning desire gives us the drive to succeed.
Having a goal helps you create an effective plan of action because it just the right amount of pressure needed to actually accomplish the aim! Goal setting requires thought, keeps you on track,you stay focused. Although life is full of unexpected,without direction you'll simply coast along, wondering what you should be doing.
Goal setting is vitally important to setting your life In motion and getting the ball moving! Your goals for the next 12 weeks should be challenging

Specific
Measurable
Attainable
Realistic
Time-Bound

Summary of Week Two: Passion

Body
• Choose natural, "dark-colored" fibrous fruits and vegetables such as berries and salads; and avoid white colored" carbohydrates such as white potatoes, white bread, white rice, white sugar, and white pasta.
• Try to eat three healthy meals and two snacks every day.
• Start tightening and toning your muscles with your boot camp workouts

Mind
• Create your list of Burning Desires and your Self-
Proclaiming Declaration, and refuse to bring attention
to your weaknesses.

Soul
• Discover your path. Begin by figuring what revs you
up, without judgment or justification. You don't need
to know how you're going to get there yet. First you
need to know where there is....

AWARENESS

This week is about Awareness

It is important for this to work that you write down in a journal your discoveries...

Step 1 Figure out what you crave

Many clients complain to me that they eat well and or exercise but still can’t seem to lose their bulge. Haven’t we all know those who exercise for hours or who’s constantly on diet and never looks any different...It’s not about working hard, it about working smart. Understand what your body needs to excel at optimal levels. In order to discover the right formula for your body, you must become conscious of your current eating habits and coping skills. Are there certain times of day when you fell tired, or there types of food you always seem to crave? By answering the following questions you may be able to identify some of your food weakness and start making healthy changes in your diet.

1. When you go to movies , you prefer

a. Candy, chocolate, or popcorn
b. Nuts or beef jerky
c. An alcoholic drink before or after movies

2. A late-night treat might include

a. Cookies, chocolate, cake, ice cream, cereal, french fries,crackers
b. Chicken wings, cheese, cold cuts, yogurt, or nuts
c. A nightcap glass of wine

3. If you rushed into the house hungry and grabbed something quick, you’d pick

a. Apiece of fruit, glass of juice, a soda , cookie, candy bar, bread, muffin,some chip
b. Cheese, meat, yogurt, or peanuts
c. A beer or glass of wine

4. Your favorite part of a traditional thanksgiving or Christmas dinner is the

a. Cakes, pies, potatoes, pasta, yams, or stuffing
b. Turkey, ham, roast beef, or gravy
c. Toasts you make with the family or friends

5. Which would be the hardest for you to give up completely for one month?

a. Comfort foods such as ice cream, cake, chocolate, soda, fruit, pasta, bread, potatoes, cereal, or chips
b. Seafood, red meat, pork, poultry, eggs, cheese, or luncheon meat
c. Alcohol

Scoring
If you predominantly answered (a) you crave carbohydrates. Although vegetables, and fruits should be the staple of a healthy diet since that is where we get all our vitamins and fiber. Too many of us are eating an exorbitant amount of carbohydrates, with far too much coming from refined sugars. Refined sugars, such add those in candy, soda chocolate, sauces, dressings, condiments, and cookies and are easily stored as fat: similarly, white bread, white rice, and white potatoes are high in starch and are also easily stored as fat. The appetites even if the product is labeled no or low fat... the are more people eating fat free foods and gaining weight –than ever before because they tend to overeat them thin king they are healthy.
If you answered (b) mostly you crave protein. It is essential and it speeds the metabolism and has little effect on insulin production. It is the building blocks of lean toned muscles... Although protein isn’t easily stored as fat, the saturated fat in many dark meats and mil products is. Here no or low fat is vital choices.
If you answered mostly( c). you crave alcohol. Alcohol slows your metabolism and is a depressant. It has nearly 2 x amounts of calories of carbs and protein –one glass of wine a day will put on extra 10lbs per year! Alcohol increases risk for cancer especially breast cancer in women. It is also dehydrating-it can make your eyes, face, and hands appear puffy and give your skin a bumpy fat like cellulite on skin. It also lowers will power and can sabotage your good eating habits

Ste p 2 Become aware of your eating patterns

The key to becoming healthier understands your relationship you have with yourself. Before you can manifest positive changes, you must first figure out where you are right now and how you got there. Self awareness…and it the first step towards discovering if food plays more of a role in your life than to feed your hungry tummy.
Here are some questions to help you think about awareness

• Do you eat breakfast daily?
• Do you eat within two to three hours of bedtime?
• How long to you go between meals?
• Do you eat foods simply out of habit?
• Do you crave junk food at certain times of the day?
• Do you feel that specific foods go hand in hand with certain events, such as movies and popcorn, beer and baseball games?
• Are you an emotional eater?
• Do you eat out of boredom?
• Does food provide you comfort when you’re upset or stressed?
• Do you feel tired a lot, especially by 2 or 3 in afternoon?
• Do you have bowel movement daily without aids?
• Do you take heartburn meds such as Tums?
• Do you feel bloated by the time evening comes?
• Do you have PMS?
• Does alcohol make the good times better and bad times better?
Now think back to your childhood or teen years and look at your family. See if your choices now simply continue those patterns and support those beliefs:
• Was dinner a celebration, a time to come together each night around table, where you bonded with your family and ate healthy meals?
• Was it first-come, first served land could you eat whatever you wanted
• What was the emotional atmosphere like in your home as a child?
• How did your parents comfort themselves when they were upset or stressed out? How did they comfort you? How did you comfort yourself?
• Was fast food a staple of your diet?
• Did you learn poor eating habits from your family?
• Did your parents exercise? Where they in shape?
• What do you remember being told about your body?
• Was your family overweight?
• Did you eat out of boredom?
• When did you struggle with your weight or body image and what was happening in your life
• Did you have a rough childhood or teenage life

Please don’t get me wrong here... I don’t want to suggest that every person out there who has body fat to lose has deep emotional issues, or that anyone who eats a bowl of ice cream or glass of wine is repressed or on a verge of a breakdown. Sometimes you wake up and feel rotten for no particular reason, be it lack of sleep, PMS, a virus, or extra workload. You just need to accept that you periodically feel blue-it isn’t a life shattering event. A hot cup of coffee and chocolate bar can occasionally work wonders, and even a super sized hamburger meal or banana split isn’t the end of the world, but I want you to consider the possibility that food may play more of a role in your life than you realized...

Ask yourself

• Do you eat when you really need sleep?
• Is it harder to stay on track at night when you’re tired and physically drained? Do you binge when you’re on your period or ovulating?
• Do you feel a lack of self restraint when faced with a decadent meal?
• Are you an all or nothing kind of person- that is strict on your diet , then after one night of too many food or alcohol, you give up completely?
• If you love the taste of something, do you continue eating it after you are full?
• Do you listen to your body’s true desires?
• How do you feel an hour after eating too much or when you’ve gone too long without meal?
• Do you feel you deserve a treat after you have been good?
• Are you bored and feel you are in a rut?
• Are you pursuing your dreams

Whenever you feel as though something outside of yourself has a hold over you, you’re oppressed by it? Too often your sense of power with statements such as I can’t live without it. The realization and acceptance that you can and will live as long as you have yourself... is empowering...In retrospect, temporary abstinence from anything is actually liberating, even though it’s tough at the time. You’ll discover how strong you really are. The thing you thought you couldn’t live without is now an occasional want, not a need. Once you relinquish any dependency-whether on chocolate, mashed potatoes, wine, you can begin to truly enjoy it..
.
Step 3 Eliminate sugar

What you eat, how much you eat, is even more important for weight loss success. Some foods speed up your metabolism and help you burn body fat, while others will impede your success. This week we will focus on carbohydrates. Carbohydrates are all sugars…fruits, vegetables, cookies, granola bars, cereals...Even foods we think of as protein of fats are actually loaded with sugar..Beans, lentils are high in carbohydrates, as are ice cream, milk, yogurt, and salad dressing. Be aware of what percentage is from carbs. Most people who struggle with weight are eating 80% carbs….When eating high glycemic foods you will experience a surge in blood sugar...your body wants to maintain homestasis, so it send s out hormone insulin to remove sugar from bloodstream and stores it in your cells, then you dip, and body sends out signal to eat again….Hunger pains, headache, cravings, fatigue, depression sets in…As these dips in our blood sugar go up and down so does our moods and behavior.. Sugar is a powerful drug...It is similar to nicotine cravings... Once you get off roller coaster, you won’t want them as much...but it takes time and a little willpower...

Step 4 Eat breakfast

It is the most important meal of the day. Studies show those who lose weight and keep it off successfully eat breakfast daily, as this meal elevates the metabolism and helps burn body fat. If you try to restrict calories by not eating breakfast, you will slow your metabolic rate... When you miss meals and don’t exercise, it’s like you’re throwing big wet log on the campfire, The secret to eat the right foods first thing in am...are eating those that crank your metabolism…are low in sugar and saturated fat and high in protein, vitamins, and fiber..

Step 5 Drink water

Research shows that not drinking enough water may increase fat deposits because the liver can’t function properly... Water will fill stomach, making you less hungry, it will improve complexion, flush toxins and help you metabolize food better.

Step 6 Exercise

Try to go for a minimum of 3x per week...Exercise first thing in morning is the best for raise metabolic rate...Try to exercise on empty stomach or just something really light...You may have to get up a little earlier but the benefits outweigh sleeping in…Exercise is a nature’s prozac..3 x per week has been showed to help mild depression and was just as effective as other mood altering disorders as taking antidepressants...Moving your body will have profound effect on your temperament...You are 99 percent more likely to miss a workout if you plan to do it later…



SUMMARY OF THINGS TO WORK ON THIS WEEK

Body

Go for 3 xs per week exercise sessions, preferably in the morning...
Focus on eliminating sugar
Drink 8-10 glasses of water daily

Mind

Use a journal to become aware of your eating patterns to figure out what you craze
Soul

Look back to when you first started gaining weight...what was going on in your life?

NEXT WEEK WE WILL MOVE ON TO ANOTHER TOPIC….IF YOU WOULD LIKE TO SHARE YOUR DISCOVERIES WITH US YOU CAN IN BOOT CAMP OR COMMENT ON MY BLOG ANONOMOUSLY…..

Here is Great research on benefits of krill oil omega-3 for fat loss

Here is Great research on benefits of krill oil omega-3


Check out the research my partners at Prograde have done on this great supplement.

Astaxanthin for Endurance & Fat Loss

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS
Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids? Well, this red shade is not only pretty to look at, but it can help you burn more fat and increase your athletic endurance; added benefits we’re all looking for.

This pigment responsible for giving krill oil it’s unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it’s also has been demonstrated to have a laundry list of pharmacological effects including as an anti-oxidant, anti-cancer, anti-diabetic, and anti-inflammatory agent. But, what we’re going to focus on here is fat loss and endurance.

Sources of Astaxanthin
Astaxanthin is a colorful antioxidant that occurs naturally in a few different foods – mainly of marine sources. It’s the primary reason some fish and seafood are colored red; the pink flesh of salmon is a perfect example. However, you have to be careful: many farmed fish are given a synthetic version of astaxanthin in their diet, or their flesh is dyed with it before being sold in the market because astaxanthin is lacking in farmed fish feed. In the wild, salmon and other fish get astaxanthin naturally from the microalgae they eat. In fact, microalgae is the greatest naturally-occurring source of astaxanthin; shrimp, krill and salmon are red from eating it.


Another place to get astaxanthin in human diets is from bright yellow egg yolks, but again, this usually comes from synthetic form of astaxanthin fed to chickens; organic chickens are fed natural compounds containing astaxanthin, so that’s your best bet. Most red, yellow and orange fruits and vegetables are colored due to other natural carotenoids, like beta-carotene. The best way for humans to get astaxanthin naturally is to eat a diet of wild salmon, trout, seafood, and organic chicken eggs, and take supplements rich in astaxanthin, like krill oil.

Fat Loss, Endurance and You

A group of Japanese researchers recently demonstrated that mice given astaxanthin in several different doses along with a high fat diet had significantly lower body weight and body fat levels compared to mice fed a high fat diet of the same calorie level. Astaxanthin also reduced liver weight, liver triglyceride content, and blood cholesterol and triglyceride levels. What this means is that when added to a high-fat, high-calorie diet, astaxanthin prevented mice from becoming overweight with a fatty liver and high blood fat levels. The way astaxanthin did this was not by reducing the digestion of absorption of dietary fat, but instead by increasing the usage of fat as an energy source. This was supported by a decrease in the respiratory exchange ratio (RER), which indicates that fat was used for fuel, instead of carbohydrates.


Mice can run on treadmills too!

In another Japanese study, mice were given astaxanthin along with a daily exercise routine (and if you’ve never seen mice run on a treadmill, you’re really missing out). They were divided into four groups: sedentary, sedentary plus with astaxanthin, running exercise, and exercise plus astaxanthin. After four weeks the animals in the exercise groups were placed on a treadmill to test a range of physical parameters. Similar to the study above, astaxanthin increased fat usage during exercise and accelerated the normal decrease in body fat that occurs with regular exercise. It did this by increasing the movement of fats into the mitochondria for energy production via enhanced carnitine palmitoyltransferase I (CPT I) activity (a transport protein for fat located on the cell membrane). What this means is that astaxanthin supplementation spared muscle glycogen (a normal fuel source for exercise) and used fat stores instead.

Finally, mice given astaxanthin in doses of either 1.2, 6, or 30 mg/kg body weight for 5 weeks along with regular swimming exercise were shown to have a significant increase in exercise time to exhaustion (meaning they swam longer) than mice given a placebo. Blood lactate levels (a marker of exercise fatigue) were lower in the animals given astaxanthin, while blood non-esterified fatty acid and glucose levels were higher (indicating that astaxanthin spared blood energy sources). Overall, astaxanthin improved swimming endurance when given for only a short period of time.


What Dose is Needed for Humans?

Many people criticize animal research as being irrelevant to humans, but that’s not entirely correct. True, we’re a different species, but our enzymes, muscle function and metabolisms are scarily similar. Plus, there’s only so many humans you can poke holes in before someone starts to get suspicious. But I digress…

The doses used in these animal studies can be converted to human doses. All of the studies above used the same astaxanthin doses. At the lowest level of 1.2 mg/kg for mice, this translates to a dose of 0.1 grams (100 mg) for humans. At the minimum, humans can still take a dose of 0.012 grams (12 mg) of astaxanthin from all dietary sources and see results over no astaxanthin at all because research with humans have shown this dose to be effective for reducing blood triglyceride levels and increasing healthy blood HDL cholesterol levels. Further, doses have been suggested to accumulate over time, since it is fat-soluble, so lower doses would act as higher doses with longer durations of supplementation.

Astounding Astaxanthin

Overall, astaxanthin holds promise as a fat-burning, exercise-enhancing, health-improving dietary nutrient. By eating a diet rich in red-colored seafood like salmon and shrimp and supplementing with natural sources of astaxanthin from oils of krill and microalgae, you can increase the tools to keep your body lean, fit, and free of disease. And, in this age of chronic diseases and foods full of high-calorie anti-nutrients, we need all the tools we can get.



Go to www.stafit.getprograde.com to purchase yours today!











Resources:

Ikeuchi M, Koyama T, Takahashi J, Yazawa K. Effects of astaxanthin in obese mice fed a high-fat diet. Biosci Biotechnol Biochem. 2007 Apr;71(4):893-9. Epub 2007 Apr 7.
Aoi W, Naito Y, Takanami Y, Ishii T, Kawai Y, Akagiri S, Kato Y, Osawa T, Yoshikawa T. Astaxanthin improves muscle lipid metabolism in exercise via inhibitory effect of oxidative CPT I modification. Biochem Biophys Res Commun. 2008 Feb 22;366(4):892-7. Epub 2007 Dec 17.
Ikeuchi M, Koyama T, Takahashi J, Yazawa K. Effects of astaxanthin supplementation on exercise-induced fatigue in mice. Biol Pharm Bull. 2006 Oct;29(10):2106-10.
Yoshida H, Yanai H, Ito K, Tomono Y, Koikeda T, Tsukahara H, Tada N. Administration of natural astaxanthin increases serum HDL-cholesterol and adiponectin in subjects with mild hyperlipidemia. Atherosclerosis. 2010 Apr;209(2):520-3. Epub 2009 Oct 14.
Fassett RG, Coombes JS. Astaxanthin, oxidative stress, inflammation and cardiovascular disease. Future Cardiol. 2009 Jul;5(4):333-42.

Uncover A Healthier Mind,Body, and Spirit in 12 Weeks

Uncover the New You In 90Days

Beginning the journey….

Starting this journey, we must set some baselines of where you are and where you would like this journey to take you. A vision of how you want to see yourself, how you want to feel, and want you want to change.
The truth is we all know what to do. We need to move our bodies more, we know we need to drink more water, we know we should eat more fruits and vegetables, we need more sleep, we know, we know, we know…Yet three to four weeks after we start that diet or join the gym, something triggers us to begin to self-sabotaging- and within a few more weeks, we’re back to our old patterns. We feel defeated, frustrated, and soon self-punishing begins.

Why is it that only a small percentage of people can stick to a healthy lifestyle? What is that ever-elusive secret to success? And how do we keep it up for a lifetime?
After working with many clients over the years, I’ve discovered that although we must nourish ourselves with the right balance of healthy foods and exercise to look and feel fantastic, until we transform ourselves from within, diets and exercise are futile. We may lose weight, but our problems will just manifest themselves in another way. Therefore, your focus can’t be just about your body. For the most part weight loss and significant weight gain aren’t about weight: they are about something going on much deeper. The body is merely just a messenger, sending us warning signs when we’re disconnected- and weight gain is just one of them. A heart attack is an extreme warning that things aren’t working properly but small yet significant signs will tell you when something in your life is out of balance, if you will listen...

Your Body

Your body is your vehicle for being. In others words, it’s like the ship that sails on this “ocean” we call life. Your body allows your soul- or captain of your ship- to float and flow in this physical world.
A healthy body- or an unsinkable ship- is the most important thing you’ve got, yet sadly, it’s not until we face a serious health scare that we realize it. Frantically, we then try to undo the damage we’ve haphazardly and unnecessarily done to ourselves!

Christopher Reeves-superman- remarked in one of his last interviews that so many able bodied people live more paralyzed lives than he. How frustrating it must be to those who are faced with life-threatening health condition or those living undernourished country to watch so many of us totally disrespect our bodies!
The fact remains that your body is your temple and must be treated with love, honor, and respect. Thinkof building your temple from the bottom up, like a pyramid. If the foundation isn’t strong, you can’t build a stable structure. The bricks and mortar are made from the nutrients you put into it, while exercise reinforces the integrity of the structure. You need to make sure that; your body thus getting the correct balance of foods, in the right combo. and amounts.

Our brain, for example, is composed of 50% Essential Fatty Acids (EPA’s). When given the right nutrients and plenty of oxygen (from exercising), your brain’s “circuits” work effectively: Hormones are excreted in the correct amounts. Serotonin (your feel good hormones) is released and then absorbed into your receptor sites. We feel stable, balanced, and content. Yet, if we don’t eat foods high enough in these EFA’s daily, our brain begins to short circuit and soon we feel depressed, foggy, and lethargic. We then blame it on life, when in reality “our computer” has become bogged down and is desperate to be “defragmented”.

Our bodies need to have a perfect formula for optimal health-weight gain, irritable bowels, skin breakouts, heartburn, allergies, and headaches are just a few signals that we’re of balance. And heart disease, diabetes, and cancer- which are all on the rise in North America-are extreme warning signs that the body isn’t being nourished properly.

You’re Mind-

Your mind is merely the navigational tool for your spirit (your captain), who’s sailing the ship. Your mind was never intended to direct your life, yet for most of us that’s exactly what governs our choices and behaviors (and as we all know, our mind can be our greatest ally or our worst enemy. For most it is the later!
On this journey, you will come to understand and get better control over your thoughts. You’ll learn to silence that negative voice inside our head so that you can start to hear the whispers of your spirit again. You’ll learn how to identify self-defeating patterns raise your emotional baseline, and alter your self-limiting core beliefs.

Core beliefs are different from logical beliefs. After all how often do you logically know the right answer or give great advice to others, but can’t follow it yourself?

Core beliefs are your deepest, trusts views about yourself and life. They’re the number one indicator of your success, since your choices will always support your core beliefs not your logical beliefs.
For example, if you believe that exercising is hard, it will be... and even if you began to enjoy an exercise program, you’d end up quitting it...If You believe you will never lose weight, you won’t...not permanently! As silly as it sounds, your mind would rather be right than happy. You might not consciously realize it, but when you don’t truly believe that you’ll succeed, you’re defeated before you start. When many of us begin to see success happening, we sabotage it because it doesn’t line up with what our brain believes will inevitably happen. In other words, we ruin it before we can fail.
It’s like a self-fulfilling prophecy: one that most people aren’t even aware they’re making! Perhaps you too truly believe that you’re like that helpless ship, being tossed around in the stormy seas and have no control over your destiny. You must know that it’s not true. Granted you can’t change the size of the ocean waves or the way the wind blows, but you can change the way you set your sails.
So what are your core beliefs? What do you believe about yourself? What do you believe about life?

Do you believe that you’re a beautiful, fit, strong, sexy, intelligent, spiritual, grounded, successful, kind, loving, insightful, inspired, and worthy woman or man?

If you want to know what your core beliefs are, all you have to do is look at the circumstances of your life today. It’s that simple. Simply look at what is showing up for you and that will tell you exactly what you believe.

Your core beliefs developed from the time you were little based on what you heard and saw from your parents, siblings, extended family, and teachers. They are primarily driven, however, from the messages you learned about being a woman from your mother or being a man from your father. You either rebelled or embraced their role, and you created a whole slew of beliefs based on your experiences(which is why they are never true)- they’re only perceptions of truth) You learned about men from watching your dad. You learned about money, intimacy, relationships, parenting, and even how to handle stressful situations or deal with confrontations from seeing what your parents did.
So, if your present circumstances aren’t what you want (this is why wanting isn’t enough), then it is time to do the work of shining light on your core beliefs and then rewriting your life script. Until you are honest with yourself, without judgment, or shame, you will continue to set yourself up to get exactly what you believe you’re worthy of.

Recognizing your “emotional baseline” is also a critical component to changing your self-defeating patterns.

Patterns that develop in our early years as we lean certain behaviors from our parents. Unknowingly, most of us re-create the same emotional atmosphere in which we grew up. We always regress to our learned behaviors during a crisis, and it is at these times that one can best judge a person.

Unsuccessful people lose focus, allowing negative emotions to take over, convincing themselves they didn’t really want it in the first place. They often don’t even realize that they’re self-sabotaging. I see this all the time with clients.

In addition, our body is designed to regulate all our systems with a certain zone. This is called homeostasis. And although we often think of this from a physiological perspective- for example- the way our body tries to maintain a constant blood sugar level- it also seeks to maintain an emotional homeostasis. If you grew up in an angry home with your emotions’ marinating” in anger, your body’s emotional baseline would be that of anger. In other words, over time your body would become addicted or comfortable with anger and dysfunction and as an adult your system would want to re-create that same emotional atmosphere even though your logical mind knows it’s not healthy.
Your past will predict your future unless you can change your self-limiting core beliefs and shift your emotional baseline to a higher, happier level.

Your soul or spirit-

Your soul is the mastermind of your life. It is inspired, joyous, accepting, passionate, courageous, and willing. It believes in you. It believes in life. It knows that what is will always find a way and that fighting what is is futile. It believes in your dreams, and it never gives up on you. Your soul is your gut instinct- your intuition. It is the gentle nudge you fell when something resonates as truth.
Your soul will be with you long after your boat has sunk and your navigational tools have rusted away. It is the true essence of who you are. It was created in love, sees the endless possibilities for your life, and always guides you with perfect precision. It is you’re most trusted and worthy advisor. All you have to do is allow it...

Sadly, few of us do. Instead we get in the way. We stop listening. We stop allowing. And soon we begin to believe all the negative messages we’ve heard over our lifetime. We let our mind take over. We become afraid, and that fear immobilizes us, so we try to numb it...run from it...escape it...Addictions. Eating disorders, bad habits, and depression begin to manifest.

We feel inadequate. We feel unsure. We stop trusting. What’s more, we’re not sure that we can trust ourselves. We’re not sure that we will make the best choices for our own lives- for our own bodies, health, joy, passion, and needs-let alone anyone else’s.

The truth is that we’re taught to override our own instincts from the time we’re little. We are taught to disregard our own innate wisdom, especially when it comes to anyone in authority: Teachers, doctors, pharmaceutical companies, even Corporate America and tell us what to do, how we should look and feel, and what to change about ourselves so that we’ll be happier. We listen without questioning, almost like sheep. Then one day, maybe 20,30,40,50 years later, we wake up, look in mirror, and barely recognize that person staring back. How did we lose ourselves? Why is our body failing us? Where did those dreams for our lives go? And who will save us??

Nuture yourself with life instead of food .

These 12 weeks are about finding the secrets within what is right for you and creating harmony of living, loving, moving, eating, giving and receiving that is unique to you.

It takes time and effort to travel deep. You must face your fears, discover your truths and learn to listen to your body. No matter what pace you’ll make substantial progress, only to be thrown a curveball that might temporarily set you back...Let the setbacks empower you instead of cripple you to move forward with resolution, and persistence... this will require patience, focus, and effort. It is the small and often seemingly insignificant daily decisions that will have the most impact on your future…So don’t think letting things slide is okay…it does add up..

Too many people say they want to achieve success, but don’t stay focused long enough to accomplish it.

They are great on the good days, but they give in on the hard days.

Yet if you were to spend a week with most successful person you know, you’d discover that it’s not that they necessarily work harder than average person:

• It’s that they’re consistently focused on their objective.
• Each day they do small significant things that will bring them success...
• Their focus and daily choices determine where their lives are headed.
• They don’t hope everything will work out-they stay focused until it does.
• They always have a plan B.

We all know that plan is the diet we’re supposed to follow and are when everything is running smoothly in our lives. Plan A is exercising every day, eating perfectly, loving our lives, and having willpower. But what happens when Plan A fails...You need a Plan B...

Challenge is a part of all success, but it’s up to you to develop staying power and accountability for your reactions when challenged. Since you’re probably overwhelmed with life, the last thing you needed is a confusing, belittling program that leaves you feeling even worse about yourself when it fails.
Decide what you want. Form a plan of action. And stay focused until you achieve it...

Each week I will focus on different topic for self journey...

Get started with your journal today!

Exercising in the A.M.

Exercising in the A.M.
How getting up early gives you the advantage.

When the sun begins peaking over the horizon, you shouldn't be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You'll Lose Weight
Exercising during any time of the day is proven to help you obtain and maintain a healthy weight. However, recent research hints that exercising in the morning gives your weight-loss goal an extra push. How's it do this? By improving your life a few ways all at once.

The first change is that working out during the first few hours of the day helps you sleep better, whereas working out in the evening can actually make it more difficult to sleep at night. Since healthy sleep habits assist your weight-loss goals, it only makes sense to want better sleep. Working out in the morning also helps your metabolism to get high early on in the day and stay there throughout your day. In addition, exercising early puts you in a healthy mindset from the moment you wake up, helping you make better decisions later in the day.

Benefit #2: You'll Stick with It
Another reason morning workouts benefit you is the ease with which you can stick with them. Whereas it can be difficult to find time during your busy day to squeeze in exercise, making exercise the first thing you do during the day ensures you get in some calorie-burning time no matter what the rest of the day may bring.

Think you may not have the strength to stick with an early morning exercise regimen? Remember that in addition to sleeping better, early exercising gives you increased energy and gets the blood pumping throughout your body. This helps you fire on all cylinders, whether you have a big meeting coming up or have to pull a double shift at the warehouse.

Benefit #3: You'll Get a Raise
As if an energy boost in the morning and increased metabolism weren't reason enough for working out in the morning, this early-morning fix-all may be just what your career needs. If you're skeptical, think about your attitude at work. Have you been down in the dumps? Too tired to go the extra mile?

Working out first thing in the morning may give you the boost you need to get past these issues. Once your boss recognizes your improved can-do attitude, your sudden willingness to go above and beyond the call of duty, and the infectious smile you carry everywhere you go, you may find yourself on the fast track to promotion. And to think-all of this just because you woke up a few minutes early for some running, weight lifting, bike riding, swimming, or calisthenics!

Creative Morning Routines
Getting your exercise every day is no easy task. Getting it in before the rest of your family is awake can be even more difficult-especially if you've not a morning person.

To make sure you get your fill of morning exercises, keep these tips in mind.

•Leave the car at home. Once you've eaten a healthy breakfast, hop on your bicycle or grab your running shoes and get to work the old-fashioned way by your own power. Just be sure to keep an extra change of clothes on hand so you don't have to wear your sweaty outfit all day.
•Do something fun. Everyone has different interests. To make sure you get up every morning and get in some exercise, make your routine fun. Whether you prefer kayaking, bike riding, or push-ups, implement this into your early morning routine and you'll have fun as you improve your health.
•Come to early morning boot camp. Wish there was a class at 6 a.m. ? We got it! Find some likeminded folks and work to become a teacher of the class. As a teacher, missing class isn't possible, so you'll be sure to get your routine in first thing in the morning, even when you'd rather stay in bed.