Exercise For The Lazy

Written by: Debbie

I love my daily walks, several of them with my dogs. I am getting lots of miles covered, according to my Fitbit, I am well above average when it comes to the steps I take. However, just like my clients, I know I need to do more. Yoga is one form of exercise I love, bike riding, even working with light weights. dog walking for exercise

Over the summer though, it gets hot and humid. Really hot and really humid. So, I don’t enjoy the walks as much, I set a goal of daily yoga and I plan on bike riding. Then life gets in the way and after all, it is hot and humid. So, exercise can get forgotten. That is until my waistline screams at me because clothes aren’t meant to stretch that much.

Lazy Labels Are No Good, So exercise Caution!

Then, like everyone else, I need to get myself motivated again. It is then that I have to dig deep, beyond the instant gratification of getting inside to the air conditioning and instead, move it! I want to do things that will help me enjoy exercise, playful movements. I also want to remember that that labeling myself as lazy isn’t helpful.

It is important that I think of myself as someone who exercises or someone who is healthy. I choose an exercise-friendly identity that I want to adopt. You see, the human psyche goes to great lengths to be consistent with one’s identity. The subconscious mind is very willing to accommodate the belief that I am lazy.

I hear from clients all the time that they believe they are lazy because they haven’t included working out into their routine. However, when they tell me all they do, I know it can’t be true. Sometimes it is just a matter of revamping their daily routine to include exercise, sometimes it is getting a workout buddy so that there is not only accountability but company!

So thinking of yourself as a harried, stressed-out person creates a self-fulfilling prophecy with little room for exercise. But thinking of yourself as a really busy healthy person might create just the tweak your mindset needs. I use self-hypnosis to help me get motivated for exercise and get myself back on track. How about you?

Rebuild Your Life Month 2014

Written by: Debbie

June is Rebuild Your Life Month. Whether it is that you have been thrown a curve ball by life and desperately need to make changes or more simply you just feel this is the time to make changes, this month can be a great time to kick off powerful ways to recreate yourself. This is a wonderful opportunity to reexamine your life and take charge of it by removing stressors as you are able.

Recognizing what your stressors are is the first step. Job stress can, and often does, lead to an increased stress level at home and conversely a difficult home life can lead to an increase of stress while on the job. Therefore it is important to narrow down where the stress is coming.

Sometimes this is as easy as removing clutter from your home and giving the home a thorough cleaning. Numerous studies have shown how physical clutter can create a mental clutter and cause an increase in stress elsewhere in your life. In Gretchen Rubin’s book The Happiness Project, she devoted an entire month to ridding her life of clutter. She extols the virtues of how she truly enjoys the belongings she has chosen to keep and the freedom eliminating the clutter has given her.

Other times, the stress may come from conflict in your life. This may bring about the harsh recognition that a person (or persons) in your life are simply not good for you. There are those in life that we permit, that don’t have our best interest at heart. Cleansing those people from our lives is the healthiest option, even when the initial removal of them can be stressful. The removal of a toxic person from your life can cause an entire shift in how you experience life.

A job can be just as harmful. While it may be a challenge to extract yourself from a toxic workplace, it is important to take the steps to do so. You spend far too much of your life in the workplace, it can create serious health issues to be unhappy that much of the time. In fact, just beginning to look for other options whether it is a change in where you work or returning to school one class at a time in order to change careers can bring about an improved attitude.

Here are some changes you might consider making to lead a healthier, less stressed lifestyle as you rebuild your life.

Healthy Eating

In my opinion one of the best changes people can make for creating a healthy lifestyle is to eat healthy. Because of the negative health consequences of obesity, the positive influence fitness has on our self-esteem, and the effects of nutrition on our stress levels and our longevity, switching to a healthier diet brings some of the greatest benefits for wellness. I won’t tell you the best way to eat, as it is different for every individual. I can tell you that a diet full of fast foods and snacks is NOT in your best interest.

Regular Exercise

Getting regular exercise is another wonderful way to keep your weight in check, manage overall stress levels, and stay connected with others. Exercise has been proven repeatedly to help not only the physical body, but also the emotional part of you. Dr. Daniel Amen, a psychiatrist who has written numerous books on the brain and brain health (How to Make A Good Brain Great and Unleash the Power of the Female Brain are two of his books I’ve enjoyed) repeatedly says that 20 minutes of vigorous exercise is better than any drug he can prescribe.

Get Good Sleep

People often underestimate the importance of getting enough sleep, and getting good quality sleep. However, lack of adequate sleep has many negative consequences. Stress can rob you of a good night’s sleep. It is important to utilize stress reducing techniques to enable you to sleep better. It is also important to include good sleep habits so that you are better able to handle the day’s stresses. Self-hypnosis and meditation are two great tools to improve sleep while better handling stress.

Create A Happiness Ritual

Whether it is a daily cup of tea and quiet contemplation, coloring in a coloring book or a daily yoga session, find something that brings you joy and practice it. Practice it on a regular basis, so that you are reminded of your value. By consistently practicing your ritual you have those feelings to draw on when you are feeling stressed or sad.

No one has ever promised that life is going to be easy, although, it has been said that everything happens for a reason. Rebuilding your life can be as simple as de-cluttering your home (and your mind) or changing the relationships in your life. By readjusting the sails to navigate away from the past towards a new and improved future can be the best decision you will ever make. So, use this month to start rebuilding your life now. Your destination just might surprise you.

Legacy

Written by: Debbie

What qualities would you like to be remembered for?

Loving, friendly, creative, steadfastness, warm-heartedness, reliability, humor … what is it for you? Practice those qualities now.

Monitor your thoughts and be compassionate with yourself.
Take time each day to feel the gratitude for simple pleasures in life.
Breathe deeply. (Just by practicing deep focused, breathing for 2 minutes daily you will discover your body becomes used to responding in a calmer, more focused manner.)
Exercise daily, it is as good for your head as it is for your body.
Turn off the television, internet or anything else that prevents you from getting good rest at night.
Eat healthy foods, taking time to enjoy the taste, smells and textures of each bite.
Eliminate clutter, it sticks in your head and to your butt!
Forget guilt, it is an after the fact, unnecessary emotion.
Find a reason to smile and laugh.
Find and follow your Spiritual path.

You can evolve into who you aspire to be. What you practice is what younger generations will learn. So, what will your legacy be?

Monday Morning Musings…..

Written by: Debbie

It has been said over and over that stress causes us to hold onto extra weight. Whether it is the result of emotional over eating, elevated cortisol which causes our metabolism to slow down while our appetite doesn’t, it makes the battle for weight management a real battle. Stress also affects our aging processes. In adults, telemeres shorten with age, this stress-related shortening of the telemeres correlates with aging, corresponding to 9-17 years.

It seems as thought every day I am hearing from clients, friends and even strangers in the gorcery stores how stressed they are. There are many factors that produce these feelings prevelant in our daily lives. The price of food, housing and gasoline contiues to rise. Jobs are threatened in many industries. The media cries out the woes of our times continually. On and on it seems to go.

I cannot solve the issues that many of us our plagued with. I wish I could. What I can do, is listen when friend needs to be heard. I can share a smile or a laugh with a stranger. I can keep myself in order, the best ways I know how.

For me, keeping in order includes daily exercise. I enjoy the clearing of my head that exercise creates, the release of endorphins and the muscle fatigue that leads to peace after a good work out. Yesterday, I rode my bike along a nearby beach causeway. I rode hard against the wind and enjoyed the freedom when the wind was at my back. I pushed myself a little harder, with the intent of stretching myself.

Another way I keep myself together is to use neurolingusitic programing on myself. I noticed the thoughts I had and created ways to turn them into positive affirmations or desires. I became an observer. My husband commented on how I seemed to see so much on our ride. I noticed a tiny little snake, a baby who crossed our paths and a rabbit who peared out from the bushes along the trail. I saw a couple linked in a romantic embrace, back from a ride on their kayaks. I watched a sailboat pick up speed and almost seem to fly.

All of those moments reminded me how rich my life is. I live in an amazing paradise, filled with opportunities to smile, relax and enjoy. I can continue a treadmill pace to keep up with all that life will throw at me, or I can take a moment and enjoy what life has waiting for me in it’s treasure trove.

I use my self hypnosis to relax and visualize the life I desire. My life may have stepping stones along the way, I don’t know of a life that doesn’t. I am happy that I have been given the tools I have to create my life. I enjoy when I can share those with others.

Monday Morning Musing….

Written by: Debbie

Exercise is great for the body and the mind. Studies have found that walking increases blood circulation and the oxygen and glucose that reach your brain. Moving and exercise increases breathing and heart rate so more blood flows to the brain. Studies have shown less memory loss in seniors who walk regularly. Higher brain functions have been found in those who exercise regularly. All great reasons to keep me moving! But, not the only one.

I have mentioned before that I have a buddy with whom I run or power walk. (Lately, more power walking than running.) When the phone rings to say she is on her way, I have to be honest, my mind races with a million excuses. I groan, but I get ready. When she arrives, we grab our water bottles and we are off for 6 miles.

We begin our walks with catching up on the days news. Limiting that to a few moments. Next, we take turns listing all we are grateful for. It is imperative that we do this. By focusing our thoughts this way, we are creating our mind set for the day. On days it is difficult to feel gratitude, we help each other, by reminding one another just how lucky we really are. After a few moments of gratitude, we begin to discuss our goals and desires. During this process, we set our intent and create our affirmations for the day.

Many times, what we initially think is our desire, we have begun to realize may actually be quite limiting. When we try to control the outcome of every event, we are limited to our perceptions and previous experiences. When we broaden the possibilities, amazing things can and do happen! So we are careful in how we word our affirmations. We finish the walk with a celebration of the accomplishments we have already experienced. We always feel powerful and excited to begin the day.

Recently, I shared this process with another friend. She has been blue and wanted to get out of her funk. She asked if she could join us. Well, after just a few days of walking with us, she has had an amazing turn around. She feels better, stronger and happier. She is aware of all the great things that are occurring in her life. She knows that life only gets better and better!

I work with clients in my office helping them create a desire to exercise. We increase that motivation. I encourage them to put the remote down and get out and move! What a thrill when they let me know the changes that occur after just one hypnosis session. Once they are up and moving how much better they feel physically, mentally and emotionally!

Let It Go……

Written by: Debbie

We are told to “let it go”, to stay in the moment. Everyone and their brother is touting The Secret or The Law Of Attraction or even The Power Of Positive Thinking. So much is said about attracting what we think about, that our circumstances are the result of past thoughts. This advice is everywhere and for many it is almost a punishment, a creator of guilt.

April is National Anxiety Month. My clients, many of them, don’t need just a month to be aware of anxious feelings. They could fill a calendar year with stories of moments that produce those feelings. Just last night, I had a client visit with me who is a big believer in “what you think, you attract”. (We will call her Dorothy for our purposes here.) Dorothy has created dream boards, used affirmations and visualized positive changes in her life. Still, her life has given her an unexpected twist. She was becoming paralyzed in fear. She had an overwhelming sense of doom in regards to this particular situation.

Dorothy asked me, “I know I am supposed to stay in the now, but how?” For most of us, it is a tennis match in our mind. The good thoughts get returned with fear, back and forth. Think a good though, fear creeps in. Try to push fear away, it takes grip. Try harder to push it back, it takes an even stronger hold, all consuming, mind numbing, thought controlling. The fear wins.

Add to the feeling of defeat, guilt and finally shame. After all, we are “supposed” to control our own thoughts, thinking only good thoughts. Fear, guilt, shame, the Hat Trick of negativity.

Dorothy looked at me with all sincerity and said, “How do you remain so positive? How do you prevent feelings of fear?” I laughed and replied, “I don’t”. I have my moments of fear and doubt. I am hardwired, just like everyone else I know to go to the negatives. To play the what if game. I have just learned to recognize when it begins, to notice the triggers and to go into action, creating change.

On numerous times, I have written and spoken about the value of humor in any given situation. It is a great tool to have. Another possibility is to change activities. Exercise is a great
de stressor, thought re arranger. I have solved and resolved many issues when out for a brisk walk or bike ride. The change in scenery allows me to change my perspective, not to mention those feel good brain chemicals that are released through exercise.

I often remind myself to stay in the moment, by taking deep, slow breathes. I ask myself if I am safe in this moment. In this moment, are all my basic needs met? Breathe again. What is right in my life now? What am I grateful for here and now?

I focus on one small change I can make, what would it be? How do I change? How is my perception different in regards to this situation, so that I can allow peace in my life? I know that I am not in control of everything that occurs in my life, nor am I responsible. It is only my perception that I can change, my attitude.

I started writing this early this morning. Life and activities interrupted me and delayed me. I just kept saying, blogging is not my life, it is simply a part of my life. So, while waiting for a client tonight,who was delayed by traffic, I thought I finished what I was meant to post. Thank heavens for heavy traffic. You see, she revealed to me so many miracles and possibilites in my life when she arrived. A dear friend of mine, from 20 years ago, is married to a colleague of hers. I hope to make contact again, with a fabulous, funny individual. Then a former client of mine called with news of changes she was making, that just happen to fit into something I was thinking might be useful in my life. Gee, I wonder if this thought change stuff really works? Do you think I attracted some positive results? Hmmmm…..

Lean Healthy You

Written by: Debbie

It has been understood for some time that cardiovascular health is at risk with excess belly fat. Now there is more bad news. Recent studies have revealed that a large gut in midlife will increase the chance of dementia in old age. The research suggests that abdominal fat is a bigger risk factor even that family history is. To read more about the study that was posted in the Journal of Neurology go here: http://www.msnbc.msn.com/id/23800703/

Right before summer time, we are already feeling snug in our clothes after a winter of covering up with layers of clothing. Now more guilt is heaped upon us! There is good news, however. Belly fat will go away with a proper diet and exercise. I am a big believer in committing to a lifestyle change, for good health. Diets don’t work. I have said that forever, now even one of the big diet programs is using that as their advertising. A real commitment to living healthy is what will make the difference. Weight management through hypnosis is an amazing way to create success.

Yesterday, I had a marvelous woman in my office, named Kellie. (She has given me permission to use her name.) Kellie had purchased my Lean Healthy You audio online and listened to it for a few weeks. She laughed as she told me the story of how her husband commented on her dress. Kellie was dressed and ready for church. This was a dress that she had always felt pretty good in. Her husband told her it no longer looked good on her. Her thoughts, unfortunately went straight to the negative. She thought she must be too fat. Then she looked in the mirror and realized her dress was too big. It hung on her!

So, Kellie was ready for more changes and was going to be traveling through my neck of the woods. She called on her way in to Florida and set up an appointment for a hypnosis session. We created a personalized audio in the office. I can’t wait to hear her results on this one.

Kellie called me later in the day with more good news. She had purchased an audio for test stress. She was about to take an exam in order to get her license for her profession. Her previous experience testing was not so good. The call was to tell me she had not only passed, but had gotten 91% correct! She called me before she called her husband. I laughed, then told her she needed to call him. I had a gentleman who used the test stress audio for his exam and did the same thing. When he received the results, he called me right away. Before he called his wife. I encouraged him to call her immediately, after all, those who live with us deal with the pre-test experience and deserve to be in on the celebration!

Exercise

Written by: Debbie

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

Edward Stanley

Former Prime Minister of the United Kingdom

It is interesting how many people come to see me for weight management and when the time comes to discuss exercise, they become adament that they don’t/won’t exercise. Either they don’t like to sweat or they don’t have time. Truth be told, there will never be the right time. You may be waiting for things to calm down but, life is busy, things happen. Your job, family obligations, social networking are going to continue. When you exercise, you can do it all with a clearer more focused mind. Exercise gives you a sense of accomplishment. You have to admit, it sure feels good when you finish to say you are a person who follows through on a commitment.

So, start small. Walk the dog, take the stairs instead of the elevator and give yourself a goal of 15 minutes a day just for exercise. Play golf, ride your bike, join the kids at the park. The more you succeed, the more you teach your brain to find pleasure in exercise and a powerful feeling of success.

The beauty of hypnosis sessions for exercise increase is that we get past all the excuses the client can create. We find the real block to exercise and remove it, release it, get rid of it! Then we get to a place where the individual creates a real genuine desire for those powerful feelings generated in you after your best work out ever!