Biggest Loser is being Called Out…FINALLY

25 May

biggest loserI knew it was a matter of time but it had to happen. I see this all the time. The Biggest Loser really is a big loser!

I have said it for years…this show is bogus. My professional opinion has always taken that stance – see previous posts about the show, search them on my site. You will see.

There is no quick way to weight loss. If you lose weight too fast you will send your body into starvation mode and your body will store whatever you do eat, when you eat again, as fat! PERIOD! End of story.

It is now coming out that contestants were encouraged to take pills. “Adderall and ‘yellow jackets’ — pills that contain ephedra extract. Ephedra is used to promote weight loss and boost energy, and was banned by the FDA in 2004.” This taken from the New York Post article on the scandal that rocks the Biggest Loser today. Click Here to read that article now.

This does not surprise me one bit. I have seen it happen so many times and I see it happening today. Biggest Loser has been accused of having contestants gain more weight to be on the show, making them sweat it out, forcing them to train like athletes immediately after a sedentary lifestyle, forcing them on below 800 calorie per day diets, forcing them to throw up to lose weight, sweat it out, and now having them take diet pills. All of the above lead to a guarantee of weight gain when the previous mentioned methods are not maintained for life. And it is impossible to maintain those methods for life. IMPOSSIBLE! Not only are they impossible to maintain but they are also lead to a lifetime of poor health and psychological illnesses as well as eating disorders.

This is one of my biggest pet peeves!!

I watched my ex-husband go on an extremely low calorie diet to lose 150# back in 1998. He looked great, back then, but he gained it all back and then some. He still, to this day, yo-yo’s on his weight. And he never achieved the 150# weight loss again. He also has health issues, probably will for a lifetime.

One of his favorite ways to lose weight was he would drink a diet coke, eat a bag of pretzels but he wouldn’t eat the pretzels. He would spit the remnants back into the empty diet coke bottle so he could get the taste of food. Oh my, that was lovely. NOT!

I feel so sorry for those contestants on that show. I always knew something was not right about it. I promote health. I have studied under some of the finest personal trainers. I have been a certified fitness trainer for 13 years now. It only works when you do it the right way and let me add this, for the right reasons.

Train Like a Champion

04 Jun

Every Monday the CEO of OCuSOFT, Cynthia Barratt, sends the entire company a motivational email from Boaz Rauchwerger. The emails are always very informative and motivational. What a great way to start the week!

I found this past week’s email very informative and I thought I would share it with you as this month’s fitness tip. The main point I’d like to get across is what it is like to be a Champion. A champion does what has to be done, when it has to be done, whether they feel like it or not. And Napolean Hill who wrote the book Think and Grow Rich states that the people who achieve the most do just 10% more than the average person. They go the extra mile, whether they feel like it or not.

What will it take for you to give that extra 10%?

One More Shot Today?

I was watching some of the NBA playoff games. The finals are starting this week between the Cleveland Cavaliers and the Golden State Warriors.

Basketball, at this level, is obviously a tough game. A number of players have been injured in the finals to the point of not being able to play. Others have played hurt and yet kept on going.

It was late in the fourth quarter and the Chicago Bulls had tied the game. The Cavs had 1.5 seconds on the clock and they would get the final shot. James hit it from the left corner and Cleveland won the game.

Napoleon Hill, in the book “Think and Grow Rich” stated that the people who achieve the most do just 10% more than the average person. They go the extra mile, whether they feel like it or not.

In fact, that is the definition of a Champion. A Champion does what has to be done, when it has to be done, whether they feel like it or not.

Champions, like all of us, get down. They just have a way of boucing back quicker

Attitude is Everything! 

So, how can we improve our attitude when we don’t feel like it? Here’s one way I suggest to my audiences. Post the following sign where you can see it every morning and just touch it!
Don’t analyze it. Just touch it every day and see what happens in the next month or two. You may just have an opportunity to take a winning shot by paying attention to a loved one, to exercising when you don’t feel like it, to watching your money more carefully, to going the extra mile at work or in your career.

The video in this newsletter, “The First 15 Minutes of Each Day”, will further help you get each day started like a Champion.

The ball is in your hands. How about taking just one extra shot today?

A Champion’s Affirmation:

“Every day I play like a Champion!”

You are special. You are unique. You are destined for greatness. You are a Champion! Have a powerful week!

From Boaz Rauchwerger

How Exercise Helps with Depression

05 Nov

If everyone knew that exercise worked as well as anti-depressant medication, then I don’t think this disease wouldn’t be affecting so many people. In other countries, doctors now use exercise as a first-line depression treatment, but it’s vastly underestimated in the United States. This doesn’t mean that everyone should give up their medication or talk therapy, but the studies have proven that exercise can help depression and plays a crucial role in mental health.

Does Exercise Help Depression?

There are very good placebo control studies comparing antidepressants and exercise, and the effect on mood is the same. In one 2005 study conducted by researchers at the University of Texas Southwestern Medical Center, 30 minutes of moderately intense exercise five days a week reduced symptoms of depression by nearly half after 12 weeks. A 2000 Duke study showed exercise to be just as effective as Zoloft at treating depression. That’s really just the tip of the iceberg as there’s surplus of evidence showing how essential exercise is to one’s mental health.

Effects of Exercise on Depression

Dr. John Ratey, a Harvard psychiatrist, says “Depression is an erosion of connections in your life and between your brain cells but exercise, in fact, reestablishes those connections.” We need to move beyond the negative image of exercise as always being a battle between pain and gain on the road to a distant and difficult goal like weight loss or health. Just one workout can release chemicals in your brain that will increase your mood.

Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem.

Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and that provides a feeling of satisfaction when we have accomplished something. Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol.

Another benefit of exercise is you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude.

Exercise and Depression

The good news is you don’t have to become a marathon runner to benefit. You’ll even feel the difference from a 30-minute walk 4-5x per week. That’s really the minimum you’ll need to feel the effect. If you want to do more, then great. You can try weight training or interval training which have also been found to be really effective.

Getting Motivated to Exercise When Depressed

So I’ve talked about why you should exercise, but I speak from personal experience when I say it is hard to get moving when you’re depressed. When my depression hit, I had no energy or motivation. The key is to start small. Literally, start with a 5 minute walk. The first step out the front door will be the hardest, but it’s worth it.

Think of the consequences if you don’t exercise. You may feel bad now, but you’ll feel worse if you don’t get up and start moving. Think of how good you’ll feel when you’re all done. It’s that feeling of accomplishment that will help you come back the next day and do it again.

Here are some fitness ideas to help you get started.
– Find a friend or loved one to go working out with. You’ll get support and accountability.
– Schedule a walk on the treadmill or stationary bike ride at the same time as your favorite TV program. It will take your mind off the exercise and the time will fly by.
– Participate in your favorite sport or activity that forces you to get up and moving. Try things like soccer, walking your dog, shopping, or even throwing around a Frisbee. It doesn’t matter what it is, just get out and be active.

Exercise isn’t a magical depression cure, but it is definitely the best of the natural depression remedies. What do you have to lose? It just takes one quick work out or walk to get the ball rolling. Success isn’t obtained from one giant step, but from the sum of many small steps. Take one small step today and see how great you feel afterwards.

*Parts of this article were taken from hasfit.com

Is that So?

17 Jan

There is a story about a Zen Master named Hakuin who lived in a town in Japan. He was held in high regard and many people came to him for spiritual teaching. Then it happened that the teenage daughter of his next-door neighbor became pregnant. When being questioned by her angry and scolding parents as to the identity of the father, she finally told them that the father was Hakuin, the Zen Master. In great anger the parents rushed over to Hakuin and told him with much shouting and accusing that their daughter had confessed that he was the father. All that he replied was, “Is that so?”

News of the scandal spread throughout the town and beyond and the Master lost his reputation. This did not trouble him. Nobody came to see him anymore. He remained unmoved. When the child was born, the parents brought the baby to Hakuin saying, “You are the father, so you look after him.” The Master took loving care of the child. A year later, the mother remorsefully confessed to her parents that the real father of the child was the young man who worked at the butcher shop. In great distress they went to see Hakuin to apologize and ask forgiveness. “We are really sorry. We have come to take the baby back. Our daughter confessed that you are not the father.” “Is that so?” is all Hakuin would say as handed the baby over to them.

The Master responds to falsehood and truths, bad news and good news, in exactly the same way: “Is that so?” He allows the form of the moment, good or bad, to be as it is. Events are not personalized. He is nobody’s victim. He is so completely at one with what happens that what happens has no power over him anymore. Only if you resist what happens are you truly at the mercy of what happens, and the world will determine your happiness and unhappiness. The baby is looked after with loving care. Nonresistance very powerful and so-called “bad” turns into so-called “good” through the power of nonresistance. Always responding to what present moment requires, Hakuin lets go of the baby when it is time to do so.

Imagine briefly how the ego would have responded during the various stages of unfolding previous events.

I read this story in a book called “A New Earth” by Eckhart Tolle in 2006. This book dramatically changed my life. This little story about the Zen Master will be the intro to my book titled “The Truth Bubbles Up”. And for those of you who know my story you understand why ;-). When I read this little story I learned to let go of resistance to what is. I also realized that by NOT labeling things good and bad can and will change the way you look at things. Who are we to say that something is “bad” or something is “good”? How do you really know this? Do you really know the big picture? Stay present in the moment like the Zen Master in this story in the middle of something that may seem tragic to our measly ego and what will change is your perspective. When your perspective changes; everything changes.

Detachment, what is it and how to do it!

16 Jan

Guest Post by Remez Sasson

Detachment is an inner state of calmness and being uninvolved on the emotional and mental planes. It is definitely not indifference. People who are indifferent, do not care about anything, and are not active and initiative. On the other hand, people who possess emotional and mental detachment can be very active and caring, though they accept calmly whatever happens. Such people accept the good and the bad equally, because they enjoy inner balance and peace.

If they cannot do or change something, it does not disturb their peace of mind. If they are convinced of the importance of some action, they will pursue it whole-heartedly, and can ignore distractions easily. If they succeed with what they do, that is fine, and if they don’t, they will either try again or forget the matter and move to something else.

Count the number of times you got emotionally involved in something against your will and better judgment. How many times have you got angry, frustrated or disappointed? How many times have your moods swung high and low? Each time you tell yourself that next time you will stay cool and calm, and yet each time you forget what you said.

When it comes to personal affairs, it is hard to stay emotionally uninvolved. You get involved, and this is quite natural, otherwise life would have been boring. Involvement makes life ticking and active. However, it is advisable to develop at least some detachment, as this will help you in many situations.

Detachment is important in daily life, in the pursuit of ambitions and on the spiritual path. It is important to everyone, whether pursuing spirituality or material success. Every spiritual tradition speaks about detachment, but detachment cannot be confined only to spirituality.

Let me give you some examples of detachment. Suppose you meditate, but thoughts keep coming into your mind. You get emotionally involved with your thoughts, follow them and forget about your meditation and concentration. If you could express detachment, it would have been easier to ignore the disturbing thoughts. Detachment would have helped you to stay collected and concentrated.

What happens when somebody says to you something that you do not like? You will probably become angry, unhappy or insulted. Why is this so? Because you value other’s people words and opinions more than you value your own thoughts and opinions of yourself. You let other’s people thoughts, words and actions influence your happiness, actions and reactions. Your happiness and actions depend on them.

On the other hand, if you are able to stay detached, you will not be disturbed. You will stay calm. You will even be able to benefit from what they say. You will not waste hours thinking about their words.

Have you ever thought, how much time and energy are wasted every day, brooding on useless thoughts and feelings, due to lack of detachment? Much of the anger, frustration, unhappiness and disappointments are due to lack of detachment.

One of the ways to develop detachment is through meditation. In meditation, one endeavors not to follow the thoughts and feelings that arise. Meditating day after day, develops the habit of staying calm and emotionally detached, not only during meditation, but also in everyday life.

If you practice any kind of meditation, sooner or later, you will start to experience detachment. You will find that you feel and behave in a different way under circumstances that previously raised anger or agitation. You will find that you can handle your daily affairs of life in a calm and relaxed way.

© Copyright Remez Sasson

Remez Sasson teaches and writes on positive thinking, creative visualization, motivation, self-improvement, peace of mind, spiritual growth and meditation. He is the author of several books, among which are “Peace of mind in Daily Life”, “Will Power and Self Discipline”, “Visualize and Achieve” and “Affirmations – Words of Power”.

Visit his website and find articles and books filled with inspiration, motivation and practical advice and guidance.
Website: http://www.SuccessConsciousness.com
Books: http://www.successconsciousness.com/ebooks_and_books.htm

Detachment – What is it and how it can help you

14 Nov

Guest Post by Remez Sasson

Detachment is an inner state of calmness and being uninvolved on the emotional and mental planes. It is definitely not indifference. People who are indifferent, do not care about anything, and are not active and initiative. On the other hand, people who possess emotional and mental detachment can be very active and caring, though they accept calmly whatever happens. Such people accept the good and the bad equally, because they enjoy inner balance and peace.

If they cannot do or change something, it does not disturb their peace of mind. If they are convinced of the importance of some action, they will pursue it whole-heartedly, and can ignore distractions easily. If they succeed with what they do, that is fine, and if they don’t, they will either try again or forget the matter and move to something else.

Count the number of times you got emotionally involved in something against your will and better judgment. How many times have you got angry, frustrated or disappointed? How many times have your moods swung high and low? Each time you tell yourself that next time you will stay cool and calm, and yet each time you forget what you said.

When it comes to personal affairs, it is hard to stay emotionally uninvolved. You get involved, and this is quite natural, otherwise life would have been boring. Involvement makes life ticking and active. However, it is advisable to develop at least some detachment, as this will help you in many situations.

Detachment is important in daily life, in the pursuit of ambitions and on the spiritual path. It is important to everyone, whether pursuing spirituality or material success. Every spiritual tradition speaks about detachment, but detachment cannot be confined only to spirituality.

Let me give you some examples of detachment. Suppose you meditate, but thoughts keep coming into your mind. You get emotionally involved with your thoughts, follow them and forget about your meditation and concentration. If you could express detachment, it would have been easier to ignore the disturbing thoughts. Detachment would have helped you to stay collected and concentrated.

What happens when somebody says to you something that you do not like? You will probably become angry, unhappy or insulted. Why is this so? Because you value other’s people words and opinions more than you value your own thoughts and opinions of yourself. You let other’s people thoughts, words and actions influence your happiness, actions and reactions. Your happiness and actions depend on them.

On the other hand, if you are able to stay detached, you will not be disturbed. You will stay calm. You will even be able to benefit from what they say. You will not waste hours thinking about their words.

Have you ever thought, how much time and energy are wasted every day, brooding on useless thoughts and feelings, due to lack of detachment? Much of the anger, frustration, unhappiness and disappointments are due to lack of detachment.

One of the ways to develop detachment is through meditation. In meditation, one endeavors not to follow the thoughts and feelings that arise. Meditating day after day, develops the habit of staying calm and emotionally detached, not only during meditation, but also in everyday life.

If you practice any kind of meditation, sooner or later, you will start to experience detachment. You will find that you feel and behave in a different way under circumstances that previously raised anger or agitation. You will find that you can handle your daily affairs of life in a calm and relaxed way.

© Copyright Remez Sasson

Remez Sasson teaches and writes on positive thinking, creative visualization, motivation, self-improvement, peace of mind, spiritual growth and meditation. He is the author of several books, among which are “Peace of mind in Daily Life”, “Will Power and Self Discipline”, “Visualize and Achieve” and “Affirmations – Words of Power”.

Visit his website and find articles and books filled with inspiration, motivation and practical advice and guidance.
Website: http://www.SuccessConsciousness.com

Smile Into Your Liver Today :)

08 Jun

“…You learned to smile, even in your liver?”
“Even in my liver Ketut. Big smile in my liver.”
“Good this smile will make you beautiful woman. This will give you power to be very pretty! You can use this power to get what you want in life. Pretty power!”….This was taken from page 241 Eat Pray Love by Elizabeth Gilbert

Ketut Kiyer says “To meditate you only must smile” “It’s that easy” That’s it.

Smile with face, smile with mind and good energy will come to you and clean away dirty energy. Even smile in your liver. You can call the good energy with a smile.” Ketut Kiyer

How beautiful is that? Smiling will clean away dirty energy. You can call good energy anytime with an internal or external smile.

You have to read the book Eat Pray Love, or now, see the movie with Julia Roberts to learn about this. But this very discussion led me to write this blog post about the Smile Meditation.

The Smile Meditation is super powerful! It can heal you of any and all disease (mental and physical). It can teach you gratitude. It can teach you love. And it will definately make you happy. Try it.

Deepak Chopra observed “Your brain produces a chemical that relays news of your happiness to all 52 million of your body cells – who rejoice and join in.” Smiling in your body creates this news of happiness and does your body so much good! This is the greatest therapy in the world. And it is absolutely FREE! It is healing. Guess what? It is youth reviving! Did I mention it is FREE? Yes it will revitalize your youth and make you very pretty! A powerful kind of pretty.

Below is The Smile Meditation in detail with its credit. It is taken from Mantik Chia’s books listed at the bottom. Enjoy and most of all – Smile from your liver!!! Kathie 🙂

Preparation For The Inner Smile

  • Wait at least an hour after eating to begin the practice.
  • Choose a quiet spot.  Later on (as you become more experienced) you will be able to practice almost anywhere with any noise.
  • Dress warmly enough not to be chilled.
  • Sit comfortably near the edge of your chair with your feet flat on the floor.  Keep your back straight, but not stiff.  Stay relaxed, and clasp your hands together in your lap, left palm on bottom, right palm on top.
  • Close your eyes and become aware of the soles of your feet.  Feel their connection to the ground and the energy of the earth.
  • Create a source of smiling energy up to three feet in front of you.  This can be an image of your own smiling face, or of someone or something you love and respect, or any memory of a time in which you felt deeply at peace, perhaps feeling sunshine, being by the ocean, or walking in a forest.
  • Become aware of the midpoint between your eyebrows through which you will draw this abundant smiling energy in front of and around you.  Let your forehead relax, and allow the Third Eye to open.  As the smiling energy accumulates at the mid-eyebrow, it will eventually overflow into your body.

Smiling Down The Organs – The Front Line

Allow the smiling energy to flow down from the mid-eyebrow through your face, relaxing the cheeks, nose, mouth, and all the facial muscles.  Let it flow down through your neck.  You can roll your head slowly and gently from side to side as you do this.

  • The Thymus Gland.  Let the smiling energy flow down to your thymus gland, which is located behind the upper part of your sternum, and picture it glowing with vibrant health.  Feel the thymus gland become warm as it begins to vibrate and expand like a flower blossoming.
  • The Heart.  Feel the stream of relaxation flow down into your heart.  People who are nervous or who anger quickly often experience pain and tense feelings in and about the heart.  Extending the smile relieves stored tension and enables a new kind of functioning to take place.  Spend as much here as you need to feel the heart relax and expand with loving energy.  This expansion will feel like a flower blossoming.  Fill your heart with love.  Let your heart be your “sweetheart.”
  • The Lungs.  Radiate the love in your heart to your lungs.  Feel your lungs soften and breathe with new ease.  feel the air inside lighten up as it enters and leaves the lungs.  Feel their moist spongy quality as you relax and fill your lungs with energy.
  • The Liver.  Now smile into your liver on the right side, just below the rib cage.  If your liver is hard, if it is difficult to feel, soften it with your smile.  Smile it back to life, rejuvenate it with your love.
  • The Pancreas.  Let the smiling energy now flow across the abdomen to the pancreas, which is located within the left lower rib cage.  Thank it for its work, and see that it is healthy and functioning smoothly.
  • The Spleen.  Continuing around to the left, smile into the spleen.  Don’t worry if you don’t know exactly where it is.  If you smile in that direction you will gradually get in touch with it.  If you need to, return to the source of smiling energy in front of you, and let it flow through the mid-eyebrow and down to the area of the spleen.  As smiling, loving energy builds up in the spleen, let it flow into the kidneys.
  • The Kidneys.  Direct the smile to your two kidneys, in your lower back just below the rib cage on either side of the spine.  The adrenal glands sit on top of them.  Smile at your adrenals, and they may send you a burst of adrenalin.  The kidney is the lower transformer of the veins and arteries.  Smile to the kidneys and fill them with love.  Like the heart, this will increase the flow of chi circulating through the body.
  • Next, send the smiling energy into the urinary bladder, urethra, genitals, and perineum.

Smiling Down The Digestive System – The Middle Line

Smile once more in your eyes.  Smile down into your mouth and swish your tongue around to collect saliva.  When your mouth is filled with saliva, put the tip of your tongue to your palate, tighten your neck muscles, and swallow hard and quickly, making a gulping sound as you do.  With your inner smile follow the saliva down your esophagus, through your internal tract and to your navel.  Smile away the nervous energy in your stomach, and you will eat better food and find it easier to digest.  Relax the smiling energy into your small intestine, large intestine, and rectum.

Smiling Down The Spine – The Back Line

  • Bring your attention back to the source of smiling energy; collect the power of the smile in the third eye (mid-eyebrows).
  • Draw the smiling energy about three to four inches (7.5 to 10 cm) to the pituitary gland, and feel it blossom.  Smile into the thalamus gland, and into the pineal gland at the crown.
  • Project the smiling energy back and forth through the left brain, then through the right brain, and back again.  This will balance the left and right brain.
  • Move the inner smiling energy down to the mid-brain and down the inside of your spinal column.  Make sure your posture is straight with shoulders slightly rounded forward.  Descend one vertebra at a time, smiling onto each until you have reached the coccyx.  You should experience a feeling of great ease, warmth, and comfort in each vertebra.  With the lumbar, coccyx, and pubic areas are relaxed power is released an flows more easily up the back.  Back pain can be prevented or relieved by smiling into the spine.

Smiling Down The Entire Length Of Your Body

  • Start at the eyes again.  Direct the Inner Smile’s eyesight.  Quickly smile down the Front Line.  Follow the smiling down the Middle Line and then the Back Line.  When you are more experienced, smile down all three lines simultaneously.
  • Now, feel the energy descend down the entire length of your body, like a waterfall – a waterfall of smiles, joy and love.  Feel your whole body being loved and appreciated.  Be Happy!

Collecting The Smiling Energy At The Navel

  • It’s very important to end by storing the smiling energy in the navel.  Most ill effects of meditation are caused by excess energy in the head or heart.  The navel area can safely handle the increased energy.
  • To collect the smile’s energy, concentrate in your navel area, about one and a half inches inside your body.  Then, mentally move that energy in an outward spiral 36 times; don’t go above the diaphragm or beneath the pubic bone.  Women start the spiral counterclockwise, men start clockwise. Next, reverse the direction and bring it back into the navel, circling it 24 times.  Use your finger as a guide the first few times.  The energy is now safely stored in your navel, available to you whenever you need it and for whatever part of your body needs it.  You have now completed the Inner Smile.

Credit to the Source

Smile, Kathie 🙂

Like this post? You might also like:

Meditation is  a Must Only 8 Minutes Per Day!

All Kathie’s Life Coaching Posts Click Here!

photo/flickr.com/optikal

Goal Setting Basics

03 May

“Without goals, you are like a ship without a rudder – heading in no particular direction.” -Roy Williams, Head Men’s Basketball Coach, University of North Carolina

We all know about the importance of goal setting and, to some extent, we all set them from time to time. But, guess what, not all goals are created equal. There are many types of goals, and some are more effective than others. Furthermore, certain types of goals may be more beneficial in some situations while others lead to more positive results in others. Sport psychologist Dr. Damon Burton, in his book “Sport Psychology for Coaches,” outlines the different types of goals one can set. At the risk of greatly oversimplifying Burton’s work, below is a summary of two basic goal types:

Outcome Goals

These are the goals you’d absolutely love to accomplish if all the pieces fell into place and you worked really, really hard. Outcome goals involve such statements as “I want to win,” or “I want to lose 20 lbs.” Outcome goals are great. They motivate us and they provide purpose for exercising or practicing so hard. Outcome goals come with some caveats, however. First of all, they do not provide a roadmap for accomplishing a particular goal. Saying “I want to win” delivers no information on what you need to do to actually accomplish this feat. Outcome goals are rigid and leave no room for adjustments. If your only goal is to lose 20 lbs. and you lose only 15 lbs., does this mean you failed? Numerous environmental conditions may occur that hinder your ability to reach your goals. But if you do not accomplish your exact target goal, it does little good to beat yourself down. According to Burton, flexibility is highly important in the goal setting process and outcome goals do not provide any room for error. Finally, outcome goals can be stressful. We can’t always control the conditions that determine whether we reach our goals or not. Worrying about factors that we cannot control places our focus on external conditions, leaving room for “what-ifs.” For example, if you are lining up for a bike race with the goal of winning, much of your goal relies on how the other competitors perform. If you have the best race of your life, but another competitor simply outperforms you, it’s disadvantageous to say that you failed to reach your goal. Sport psychologists refer to setting strictly outcome goals as living in “outcome world.”

Process Goals

Process goals are smaller, controllable goals that provide more information for how to reach our outcome goals. If you have an outcome goal of winning a running race, a process goal might be more along the lines of “I will lengthen my stride by an inch;” or “I will stick to my race plan and focus on just my race.” If your outcome is to lose 20 lbs., you might have a process goal of exercising for 30 minutes each day or decreasing your calorie consumption to the amount of calories you burn per day. Process goals are specific, measurable and controllable. These goals relieve stress because they are related to your own individual efforts. Process goals make reaching outcome goals more likely because they provide specific information for how to improve. Process goals are also flexible. While your outcome goal remains constant, you can adjust your process goals based on progress and degree of difficulty.

How to Set Goals

Whenever you set goals, it’s best to begin with your dream outcome goals. It’s okay to dream big, but your outcome goals should also be realistic. According to Burton, the most effective goals are those that are moderately difficult and represent about a 5 to 10 percent improvement beyond your previous level. If you can run a mile in eight minutes, aim to make your next goal to run it in about seven minutes and thirty seconds or so. Then, once you set your outcome goal, set about three or four process goals that will help you reach this outcome. Make them specific, controllable and within your ability level.

We hear about goal setting all the time, but it continues to be one of the most important, and most effective performance-enhancement tools you can use. While outcome goals are motivating, avoid living in outcome world. Keep your mind focused on specific process goals that are completely within your control.

The Story We Tell Ourselves

26 Apr

“The last, if not the greatest, of the human freedoms: to choose their own attitude in any given circumstance.”- Bruno Bettelheim

How many times do you find yourself telling your story and what is it about? Are you a victim of your life or are you a Victor? Is your story about what happened to you or is your story about how you happened in your life? So you don’t like what’s happening now? Change your story. Yes it is that simple.

Every once in a while I will have a new client come in and I’ll say “How are you?” They’ll say, “I’m depressed.” And I say, “Dang right! You keep telling yourself that you are going to be depressed.” Or they’ll say, “My husband is not doing well, I don’t know what to do about it.” Well first thing, you can’t enable him by letting him live that sad story he’s living in his mind. Snap out of it. Once you label something as “bad” guess what?  It’s going to be BAD.

Try this next time something happens that you REALLY didn’t want to happen just do not react. Take a moment, stop and BREATHE. Take the master’s approach and do not judge the moment as “bad”. Simply let the moment be what it is and see the gift that is below your normal reaction, your normal label. Um, your normal story telling.

Things always have a way of working out. How many times have things gone “wrong” or “not worked out” in your life to later turn out to be HUGE blessings?

Try to keep that sense of peace and calm in this “happening” moment by looking at the bigger picture and remembering that this is happening for a kind and compassionate reason. To label an event as “bad” and then to attach a story to that event that disempowers you, will not help you grow, be happy or find peace of mind. Get out of the little picture you are in as victim, move into victor and look at the big picture. It helps!

The only thing you truly have control over in your life is the MEANING which you GIVE TO EVENTS. Almost everything else is out of your control.  Like my quote says,  you have the freedom to choose your own attitude in any given circumstance!  The story you tell yourself about the events that happen in your life, and the MEANING you give that story, will directly affect the quality of your life.

Tell an empowering story. Give a positive and empowering meaning to that story and detach from the need to react like you would normally. The more you do this, the smoother life will become – not because there are fewer problems – but because you have come to understand the true gifts of the problems in your life.

Once you do this, the Universe can give you EVEN bigger problems to be grateful for and learn from. This is how you become successful. Tell an empowering story about the events of your life, give that story an empowering meaning and watch the magic unfold! Quit telling that “poor me” story and living in victim-hood because something happened to you. Get out there and see how you happened to your life and become the Victor you are meant to be!! -Kathie

Evil, What Evil?

28 Feb

Governing a large country is like frying a small fish You spoil it with too much poking Approach the Universe with the Tao and evil will have no power.
Not that evil is not powerful, but its power will not be used to harm others.
Not only will it not do harm to others but the sage himself will also be protected.
If only the ruler and his people would refrain from harming each other,
all the benefits of life would accumulate in the kingdom.
-Verse 60 of the Tao Te Ching

If you have no ill thoughts toward yourself or others the powers of wickedness and wrongdoing will be rendered impotent. It is divine law that you are protected and as long as you give evil nothing to oppose it will disappear.

Have you ever fried a fish and poked it so much that it just turned to mush? Well that is what Lao Tzu is trying to say here about governing a larger country. You spoil it with too much poking. And if we were to approach life with the same attitude evil would have no power.

A friend of mine told me a story that is very relevant to this. She said that one day her hair salon was broken into. When the robbers broke in they stole jewelry from the nail tech and then the robbers actually bagged up products of Lydia’s. They stole things of value from the nail tech but the robbers ended up leaving my friend’s stuff. It turned out that my friend was protected somehow. The robbers bagged up those items but did not take them.

Here is another great relevant story that I read in one of Dr. Joseph Murphy’s books. He said he had a conference with an ex-Sergeant of the Army, who had just returned from Vietnam. He told of a fascinating and absorbing episode which had occurred during his tour of duty there. One afternoon when he was on patrol with his men they walked right into six Viet Cong soldiers, who immediately killed all five men in his patrol before they could lift their rifles. Obviously, the Viet Cong had seen them coming and had ambushed them.

The enemy soldiers looked straight at him but never spoke or indicated they saw him. They went through the pockets of his men and took papers, weapons, and all contents. He was amazed and could not understand it. He found his way back to his battalion and later wrote about his experience to his mother in Kentucky. She wrote back: “They did not see you, son. They could not see you or touch you because I have prayed daily, ‘My son will always be invisible to the enemy. God is his refuge and fortress.’”

This man’s mother decreed constantly that her son would be invisible to the enemy and would be protected by God. According to Dr. Murphy this was communicated to her son’s subconscious mind, which responded according to the impression or decree given. Every letter she wrote her son concluded with these words taken from the 46th Psalm: “God shall help you, and that right early.”

Undoubtedly these letters and prayers written by his mother had a profound effect upon him and made a deep impression in his subconscious mind, which responded to her conviction of God’s protection for him.

He gave evil nothing to oppose and it disappeared, actually he disappeared!

Be strong in mind and spirit and you too will find evil disappearing from your life.