You might be familiar with popular stress management techniques, but did you know that there are some ordinary tasks which serve as natural stress relievers?  You may not think of them formally as stress management techniques, but the following stress relievers can help you feel more relaxed and allow you to enjoy life more, and be productive, too. 

Garden
The physical activity of digging, pulling and planting can be a great stress release, while sunshine is a great source of vitamin D and inner peace. Planting, fertilizing and tending a garden of vegetables, flowers or anything else that grows, can be a wonderfully relaxing pastime, with the reward of delicious organic food, a beautiful bouquet, or a gorgeous yard as well! 

Sing! Loudly.
Belting out a favorite tune, either with the soundtrack backup or acappella.  Loud vocalization releases tension from your body, and music can therapeutically take your mind off your troubles. Singing in the shower is a great way to start the day.  Let the noise of the water drown out any flaws in your singing and fully immerse in the experience. Sing in the car, perhaps it'll cut down road rage. Chant a positive mantra, or simply Ohmmmmmmmm for a while. You'll see just how quickly this can put you into a mediative trance.

Play
Do you have enough fun? Playful interaction with kids can change your state of mind. If you have small children, do you really play with them, or just supervise? They'll love it if you roll on the ground with them and engage in doing arts and crafts too. Older kids can be great movie dates, and teens can be good shopping companions. If you don’t have kids, borrow a friend’s. Being present with them is good for the both of you to nurture your relationship. 

Dance

No worries if you don’t find a rhythm.  Just find a good groove and start boogying.  If you can get a partner-even better.  Practice in the living room, the kitchen when you’re cooking, at the bus stop, who needs a dance club! 

Sex
You probably already know that sex is a great tension reliever, but have you officially thought of it as a stress-relieving practice? Perhaps you should. The physical benefits of sex are numerous, and most of them work very well toward relieving stress. Sadly, many people have less sex when their stress levels are high. Clean
Throw on some music and de-clutter a drawer, a room, or your whole house. Spray and wipe your windows and watch the nice pattern you create, or let your hands bathe in the sudsy warm water as you wash dishes. The activity of washing your car, or vacuuming your carpets can release stress from your body, rewarding you with a cleaner space and more soothing surroundings when you’re done!

Play an Instrument or Learn One

Letting your creative juices flow has the effect exactly opposite of stress. It raises your feel-good receptors and helps you gain clarity.  An added benefit is that you may also impress your family and friends with a new tune and help them relieve their stress in the process!

The rules are simple. Changing your behavior is not. Accept that. It is natural that you may ‘fall off the wagon’ sometimes. That’s normal and expected. Just make sure that you commit yourself to getting back on the wagon, before you fall off. Believe that you can ride the bicycle and you will ride it. If you don’t believe you can ride the bike, then you’ll always fall and probably decide that you’re not going to try again since you’ve already made up your mind that you don’t believe you can ride the bike. I’ll tell you a trick to believing in anything…feelings. Feel that you are already riding. If you feel it, you believe it. Following below are what I call the HEALTHY WEIGHT RULES. If you abide by these rules, you will:

• lose weight if you are too heavy

• maintain your weight if and when you are in healthy range

• gain weight if you are too skinny

RULE #1. The amount of calories you consume must equal the amount of calories your body burns.

These are based upon normal body mechanics. In basic terms, metabolism, is a series of process by which food is converted into energy and products needed to sustain life. When the body converts food into energy, we call it digestion. The body creates heat during this conversion process. In laymen’s terms we say the body is burning calories.

During your quest for good health, you may have heard about calories, more specifically counting calories, but perhaps have not taken the time to understand exactly what a calorie is or the reason why all this attention is given to calories. A calorie is a unit of energy-producing potential in food. The potential of energy production from food, otherwise known as its calories, have been measured and that information is readily available and usually found right on the packaging.

Perhaps you have learned about it, but haven’t been able to stay true to a diet because it’s too difficult to be practical about how to count calories in everyday life. Well, I’m here to slap you in the face. Guess what. In order to make a change in your lifestyle habits, you must make a change in your lifestyle habit. This does not have to be difficult. It just has to be something you really, I mean really, want to do. But it’s SIMPLE! Initially, you will need some tools:

• small notebook (so you can write down what you eat)

• a small calorie counter pocketbook (the source from which you’ll write down your consumption into your notebook)

• a kitchen scale, in grams preferably (to measure your food-in order to look up a food in a calorie book, you need to know how much of the food you have.)

• measuring cups and measuring spoons

RULE #2. Eat mostly unprocessed foods. The more raw foods, the more organic foods you consume the more nutrition you give your body. The more nutrition you give your body, the better the body functions. Nutrition is the nourishment that we obtain from food. Since food that is processed or grown with chemicals or in depleted soil or poisoned by toxic substances or infused with artificial ingredients, the nutritious elements become reduced or even non existent. The more food (calories) that we consume that are without nutritious value (empty), the less positive energy is created within the body. This leads to disease.

RULE #3. Exercise. The human body is meant to move. It is made for the purpose of being active. If you do not activate its muscles regularly in a fashion to keep them limber and strong, then they will lose their purpose. It’s best if you start with small increments that you can incorporate into your everyday routine. View (daily exercise tips) for some examples.

RULE #4. Eat in proper portions. Listen to your body as to when to eat, which will in most cases be about 6 meals per day. Please pay attention to what is meant by the word meals. Meals are simply a serving of food. This could be classified as a snack, dinner, breakfast, lunch; it can be a liquid or solid.

THE GOLDEN RULE: The more you practice the first four rules, the more you will find that it gets easier to accommodate this way of living. They become natural habits. You’ll start to feel more energy each day you’ll notice an increase in lean muscle mass while you’re shedding off excess fat mass. In fact, as you become more attuned to your body, you’ll notice that if you don’t practice these rules regularly, you’ll be more sensitive to feeling ill at ease. Your body will be telling you what it needs and this time you’ll be listening!!

Now let’s do a mind exercise. Imagine yourself exactly as you would be in your ideal universe. If you could transform your body to exactly what you want it to be, what would you envision it to look like? Your body, your vision of your body. Not some celebrity’s body, because that’s not your body, that’s theirs. Envision your body. Go ahead, close your eyes.

Open your eyes. Print these pages and GET STARTED!!!! Right now.

          Finding balance in your life is not always an easy task.  It's like juggling an apple, a firestick, a flower, and a razor.  Time waits for no man and you never know what awaits the next corner.  In this day and age, due to overwhelming world circumstances that hit us in the face daily with sensory overload, learning to find peace within, is essential. In the face of economic and financial ruin of the nation, many of us have been slapped in the face and are dealing with the same plights in our immediate everyday struggles of survival and existence in this society.  We are trying to just figure out how to get work to put gas in the car, to pay for the car, to get to a job we don’t have, to get food to put on the table, to have a table to put the food onto, to keep a roof over our head, and circling back to put shoes on our feet and clothes on our back to find the job that pays for the roof, and to get the education that leads to the job that doesn’t pay enough to pay for the car or the roof or the table or the shoes or the education that we need to get the job that leaves us no time to get the education to get a better job than the job we have just trying to survive.

          In this circle of chaos, one of my dearest friends has declared what he deems a 'mental health day' to be a part of their lifestyle.  This is defined as a day where when he or his wife, make a conscious decision to stop 'fighting the stress' and give in to a day of mental rest.  This means that they do nothing that puts pressure of productivity on themselves and they do not allow feelings of guilt enter their emotions for doing so.  It could be for example: staying home and cuddling in front of a movie, reading a book, going for a bike ride, exploring a local park with a 3 hour walk, sleeping, going to lunch with a friend, cooking,  whatever it is, to rest the brain of the extremely stressful situations of regular everyday life.  This is a day whereby one may wake up 'on the wrong side of the bed' and is in an immediate funk that one just can’t seem to shake off.  Symptoms are feelings of: Depression, Irritability, Grumpiness, being Moody, Angry, Temperamental, Impatient, Belligerant, Gloomy.  Instead of wallowing in these feelings, they have decided to make lemonade out of their lemons.  I like their adopted lifestyle incorporation. I’ve adopted these days too from time to time.  You see, we all need to find ways to cope with life’s anxieties. We must learn to not drown in stress and hold on to moments of clarity.  When our life force is in a positive vibration, we begin to sing in harmony with the universe and we gain fruitful wisdom.  We sync ourselves to that music by simply participating in activities that make us ‘feel good’.  A healthy habit to form is to allow yourself ‘mental health moments’.  If you are not able to give yourself a full day…give yourself these mental health moments.  They are bits of meditation.  Meditation is good for your soul, body, and mind.  It can help you get out of your funk.  These mediation bits will help you restore balance in your life.  Make room for them in your lifestyle.  Make an effort to share these moments with people you know… bring them into your meditative moments… positive energy grows exponentially quick.

          This has been demonstrated in the fact that they have been more productive lately than they have when they were focused on the stress.  They are physically healthier now too.  They’ve been tapping into their passions and making progress by applying their abilities.  They surround themselves with friends and family on a regular basis and communicate their feelings which helps motivate them to stay focused on their strengths. Although, they still face the chaos of life’s unexpected turns, they’ve learned to place their focus on the positive moments and they deal with struggles in smaller increments instead of by letting a big picture of doom crowd their life.  Remember the law of attraction is always at work!

So my days have been filled with stress.  I go into work with a chipper attitude and leave frustrated.  I give it, but I don't receive it.  Something wrong with this picture. It's a feeling of overwhelmingness. Yes, I think I just made that word up, but anyway,  I have no time to look for an alternate replacement, since it seems nowadays, everything is via internet an takes a lot more time to converse, even though we are programmed to believe it is a timesaver…HA HA HAHAHAHA…. BUT!… I must make time because time (my time and yours darling!) is precious and it is being wasted and there's nothing more tragic.  I definitely feel much more powerful on the days I exercise. It's true.  Physically, I can feel the difference that the endorphines make. When the body is strong, so is the spirit and the mind.  I confirm to making a change.  I am not happy, I refuse to persuade a lifestyle of bitterness. BELIEVE.That's a powerful word.  BELIEVE…in yourself.  YOU ARE AWESOME….look that word up people!! Give yourself all the credit you deserve..because YOU ARE WORTHY. 

TIP OF THE DAY: go put on a fun song and DANCE!!!!

DO IT………….. DANCE

When you are in harmony, the universe around you vibrates harmoniously…live in tandem!

1. Do exercises that simultaneously work a lot of major muscle groups. Hindu pushups, Hindu squats, jumper squats, bridging, reverse pushups – all of these fit the bill. Also, note that hill sprints are working MAJOR muscle groups.

2. Do exercises that get you winded. Having to 'catch your breath' increases GH. All of the exercises listed above do this, but there are many others I teach in my Inner Circle.

3. After you train, do not eat anything sweet or sugary for two hours. When you train hard your body naturally releases GH. When you eat sweets, this causes an insulin spike which interferes with the release of GH.

4. Do not eat for 2 hours before going to bed. Sleep time is when your body wants to repair itself via the release of GH. If you eat at midnight, then go right to bed, you won't get the full fat-burning, muscle-building benefits. Well, my friend, that's all for now. Have a great day.   

It’s a new year and a time to reflect on your life.  Looking back can give you insight into the things you’d like to change in the future.  Many times we make promises that we don’t keep to ourselves.  The promise that is most important, is to put yourself first.  If you elect to make one commitment only, then let it be to be true to yourself.  Let it be that you shall treat yourself with kindness and respect and allow yourself the time to be self inspired. Exercise.  Be it exercise of the body, or of the mind, or of them both together.  It will make your soul shine.  Incorporate exercise into your daily life.  Start somewhere…Take the stairs, walk to market,  stretch  before your brush your teeth in the morning, do 25 sit-ups before you eat dinner, how about 30 jumping jacks before you get in the morning shower, hold each leg out parallel to the floor and count to 12 (then repeat) when you’re sitting (up straight!) on the couch in front of the TV at night.  Get active!! That’s the name of the game.  Eat many raw foods and do not eat processed foods in your daily diet.  You’ll see, making little bits of changes and incorporating them into your daily living will lead to a natural progression of better habits and you’ll start your journey to strength and wellness without even needing to try so hard.  A little bit goes a long way.  Check back for more tips.  This year is going to be the best one yet… Believe in yourself baby!!

     I hear the same ‘ole story, over and over.  “I want to quit, but not I’m not ready yet; after this pack is done, I spent $9 dollars on it; I can’t handle getting on my treadmill until I quit; I was walking up the stair the day and got about ten steps and was huffing and puffing; I’ve really got to quit”.  Excuses. Excuses.

    What are you waiting for? !¬@#$%^*()!!!  Death? You can’t quit when you’re dead and everyday we get closer to death…some on a quicker path than others.  The ones who smoke always win the race. I know that I want to be able to enjoy health and fitness during my life and from all that I know, so does every other living person on this earth.  Nobody wants to live in perpetual uncomfortable health circumstances, especially, if they have the power to not live in them.  Yeah, yeah, yeah. I know that a lot of you are saying: well, smoking is one of the things that makes me feel happy.  BULL****!. Okay…perhaps temporarily, it may provide a false sense of comfort.  But REALLY? For those few minutes of ‘contentment’ , a life of perpetual ill-health is traded.  If you change your perspective…and you can, just change the ‘excuses’ you make up, to excuses that you make up to choose health instead of starvation.  Starvation here, meaning, starving every one of your cells of essential clean oxygen and good nutrition.  Every time you puff, you steal nutrition and oxygen from your cells, which lead to their breakdown, which lead to disease.

    It’s not too late. Ever. NOW is the time. Not tomorrow or the next day, or when you go on vacation or when you join the gym or blah, blah, blah.  NOW. Right now, Go look at yourself in the mirror…literally. Speak aloud and say: “I quit smoking.  I choose health. I choose to allow my lungs and my body to heal.”  Throw out those remaining cigarettes you have in your purse or pocket.  That’s it. Now, create new habits.  Each time the thought pops in your head, replace it with a new behavior.  i.e.: drink water.  Take a short walk. Do some breathing exercises. Chew gum. Sing a song-out loud. Write a poem.  Draw.  Read something engaging. …etc…fill in the blanks here….

Some tips to keep you on track:

A)    Scotch tape signs that you write to yourself onto your bathroom mirror..and other places that you will see repeatedly during the day…maybe your office desk, or inside a refrigerator.  i.e.:
“I Love Myself more than I enjoy cigarettes.”
“I deserve to be healthy”
“Cigarettes are evil”
“I’m so happy to be a nonsmoker”
“I am stronger than these cancer sticks”
“I’m a winner”
…

B)    Tell your loved ones-with conviction- that you quit smoking and that you would appreciate their support through this process. Tell them that you may need tough love and to now give you’re your whiles if fall off the train.  They will help you stay on track.

C)    Take on a new project.  Be it an exercise program, writing, learning a new language…etc. This will give you a focus.  Something to look forward to-occupying your ‘downtime’.  This will lead to your being more fulfilled in life since you’ll be replacing a bad habit with a productive one.

D)    Eat Healthy. Many people fear that they may gain weight if they quit smoking.  If you eat healthy foods and maintain activity and drink lots of water (your body will be flushing out the built up toxins during your quiting phase), have faith that you are not going to put pounds on.  Instead of feeding that cancer stick craving with a donut, feed it with a few jumping jacks and an apple.

Don’t Give Up.  Believe In Yourself. You, And Only You, Have The Power Inside And You Can Quit. YOU BECOME WHAT YOU BELIEVE AND YOU ARE ALWAYS RIGHT.

If You Tell Yourself You Quit, Then, You Quit!

Yes, it is that easy.

Fat is probably the most maligned, misjudged, and misunderstood of all the macronutrients. In truth, the body needs healthy fats, called essential fatty acids, in very small amounts to maintain many life-sustaining physiological functions. Good fats are the building blocks for hormones and cell membranes, and are responsible for healthy nerve conduction.  Essential fatty acids eaten in small amounts help us to control our weight by slowing down and regulating the rate at which sugar (glucose) enters the blood stream. This controlled release of glucose helps you avoid getting a quick sugar rush and further enhances good blood sugar control.
Essential fatty acids are commonly found in fish, seeds, nuts, and plants. Olive oil, canola oil, flaxseed oil, almonds, and avocados are examples of other healthy sources of fats. Omega-3 oils from fish (salmon and sardines) or fish oil supplements are also healthy essential fats. Be aware, however, that there are fats that are potentially harmful to the body. Margarine and other hydrogenated oils are potentially harmful, for example, because they are trans-fatty acids. Trans-fatty acids have been artificially altered to preserve their shelf life-a process that makes these acids harmful to your cells. Trans-fatty acids resemble essential fatty acids, making it difficult for cell membranes to distinguish between the two kinds of fat. However, when trans-fatty acids do enter a cell, they cannot perform the normal functions that essential fatty acids do, thus opening the door for significant health problems.
Saturated fats are also potentially harmful to the body. They are found in red meats and dairy products like cheese and milk.  Saturated fats should be eaten less frequently than essential fatty acids. Trans-fats should be altogether avoided whenever possible. READ YOUR FOOD LABELS!!
 

So I noticed that my heart needs to work a bit harder now than it ever used to… to do simple things such as… walk me up a flight of stairs, digest a meal after OverEating!, drinking more than one glass of alcohol, dancing…etc.  This is not good.  This is a sign that I must get shaking and moving.  I must do cardio respiratory exercise much much MUCH more often.  What happened? I got out of rhythm.  I had a schedule that allowed me to work out regularly with at minimum 30 minutes of cardio activity 4 days per week for many years and I felt amazing! and now, I’ve let it all go.  NOT ACCEPTABLE.  My heart won’t take that.  I notice it. In everyday activity.  I hate it. I must not be lazy. I must make amends with my body. I must take action. I must force myself to get back into rhythm.  If I do not, my heart will just work too hard and then clonk out when I least expect it…or should I say expect it, because I do realize that I should expect it and I don’t want to expect it, so I will make change….I will make change…. I will prioritize around my health.. how can I not? How could I allow myself to not prioritize around my health. How could anyone? Are we that dumb? Man, I mean… the human species.  I suppose we are, for the most part.  We take advantage of almost any situation we think we could ‘get away with’ because we tend to take things for granted until they fall back in our face and smack us around.  We of all species should be more intelligent..we have the capacity to understand and change our behavior…WHY IS IT SO HARD? I don’t know. But I do know that if I don’t take action right away, tomorrow will not wait and tomorrow may be too late.  
 

Moderation, moderation, moderation…. Balance, balance, balance. 

It can be done. It will be done.
 

There's a definitive connection between living well and healthfully and having a cheerful outlook on life.  The universal law of attraction is always in action.  If you dwell on negative you inevitably draw more negative into your life.