Self-Esteem Building

Do you need a confidence boost? Here are a few tips…

* Look for a model (someone who has self confidence) and learn from them. What is it they do that makes them confident, how do they act?

* Focus on your achievements rather than your failures. If you do find yourself thinking about how you failed then look at what you managed to do right and how you could correct what you did next time.

* Learn how to feel good about yourself

* Act as if you were self confident! You will feel more confident.

* Focus on who you are and what you like about yourself. Why do your friends like you?

* Prepare thoroughly for any task so that you can be sure you are ready.

* Work on any skills you need to do what you want, you can never be overtrained or over skilled for any challenge in life.

* Work on your relaxation skills

* Always smile and stand up straight

* Set reachable goals for yourself and break difficult tasks into smaller steps

* Reward yourself when you succeed no matter how small the achievement

* Finally, I advise you not to be too competitive or compare yourself with others. Be yourself and accept that life is not a race against others but your self confidence depends on you and your personal needs.

Increasing Confidence

Do you need a confidence boost? Here are a few tips...

* Look for a model (someone who has self confidence) and learn from them. What is it they do that makes them confident, how do they act?

* Focus on your achievements rather than your failures. If you do find yourself thinking about how you failed then look at what you managed to do right and how you could correct what you did next time.

* Learn how to feel good about yourself

* Act as if you were self confident! You will feel more confident.

* Focus on who you are and what you like about yourself. Why do your friends like you?

* Prepare thoroughly for any task so that you can be sure you are ready.

* Work on any skills you need to do what you want, you can never be overtrained or over skilled for any challenge in life.

* Work on your relaxation skills

* Always smile and stand up straight

* Set reachable goals for yourself and break difficult tasks into smaller steps

* Reward yourself when you succeed no matter how small the achievement

* Finally, I advise you not to be too competitive or compare yourself with others. Be yourself and accept that life is not a race against others but your self confidence depends on you and your personal needs.

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Top 10 Tips

Discovery Health Channel National Body Challenge medical advisor Dr. Pamela Peeke shares her top 10 tips and I'm sharing them with you:

1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.

2. Get prepared. Throw away all the junk, the processed, and the "bingeable" foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

3. Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.

4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold yourself accountable.

5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes -- or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You'll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.

10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.

Get started today, Come on down for a free session:

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Why are they losing weight faster than me?

We all know people who can eat whatever they want and never put on an ounce (though oftentimes the pounds do sneak up on them as they age). Genetics clearly is a factor in how easily someone loses weight. Also, gender differences play a role. When men lose weight they tend to lose abdominal fat first, whereas women have a more difficult time losing abdominal fat. However, there are additional, more controllable contributors.

Amount of muscle mass
First, muscle mass is directly proportional to metabolism, and thus calories burned. People who have a large muscle mass burn more calories and can more easily lose weight when they control caloric intake than someone who has a low muscle mass. Therefore, if you want to optimize your weight loss success incorporate strength training into your routine in order to build muscle mass and increase overall metabolism. This also helps to ensure that any weight you do lose will be fat and not muscle. Keep in mind that your metabolic rate will still stay high even once you’ve lost weight.

Different starting points
Secondly, people who have more weight to lose initially experience rapid weight loss when they decrease their caloric intake and increase physical activity. This is because their baseline is often a very high calorie diet. For example, if someone who weighs 250 pounds and normally eats 3000 calories per day, if he/she cuts back to 2200 calories per day and expends 300 more calories per day with exercise, he/she can easily lose two pounds in one week. On the other hand, if someone who weighs 125 pounds and normally eats 2200 calories per day cuts back to 2000 calories per day and expends 200 more calories per day with exercise, he/she will only lose about .75 calories in a week. This reality partly explains why contestants on the Biggest Loser can drop exorbitant amounts of weight each week.

Change in behavior
Finally, behavioral factors cannot be ignored. Some people are more successful at losing weight because they are better able to adhere to a lower-calorie diet and regularly engage in physical activity. In the end, it comes down to calories. In order to lose weight you have to expend more calories than you consume. It takes about a 3500 calorie deficit to lose one pound. Start keeping track of your intake and approximate your expenditure. You should start to see the pounds come off, though some people may lose more quickly than others. If you continue to cut calories and increase physical activity and you still don’t notice any weight loss consider checking in with your doctor. It’s possible that you could have a medical condition that’s preventing you from being able to lose weight.
Couresty Natalie Digate Muth

Contact Us:

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Momentum

When it comes to exercise, people are motivated for different reasons. For some it may be aesthetics, for others it may be the numerous health benefits exercise provides or perhaps the fact that they are preparing for a particular sport or event. Whatever the exact reason may be, often times many of us find ourselves struggling to maintain a consistent level of motivation long-term.

Understanding Motivation
By definition, motivation is the need or desire that forces a person to act, or the driving force that determines behavior. There are two types of motivational strategies- extrinsic and intrinsic. Extrinsic motivation (e.g. rewards, recognition, etc) have been shown to drive short-term compliancy, whereas intrinsic motivation (e.g. sense of accomplishment, self-gratification, etc) drives long-term compliancy, and is essential to the accomplishment of the overall goal.

Long-term Motivation
While extrinsic motivational strategies, such as treating yourself to a weekly massage, may provide motivation initially, within the first six months of starting an exercise program it is important to progress towards intrinsic motivational strategies by reinforcing positive thoughts and feelings associated with regular exercise.

Strategies for Success
Not sure how to go about staying motivated? Here are some strategies for transitioning towards intrinsic motivation:

Remind yourself why you are here- Maintain a strong perception of the importance of long-term change.

Stay hooked on that feeling- Reflect on the positive feelings and successes you’ve previously experienced from regularly exercising.

Consider the pros and cons- Compare the numerous benefits associated maintaining a regular exercise program to the costs of leading a non-active lifestyle. Acknowledging the pros and cons will help you to keep the decisional balance in favor of change in the long run.

Set yourself up for success- Ensure that outcome expectations are reasonable by establishing short-term (weekly), medium-term (monthly) and long-term (6 months +) realistic goals which are continually evaluated and adjusted to ensure continued progress and success.

Keep in mind that change takes time- It is important to remember that change does not occur overnight. Recognize that in order to obtain desired results both time and continued effort are required.

Be your own “cheerleader”- The fact of the matter is you do have the ability to make changes and you can adhere to those changes long-term. Maintaining a positive attitude and providing yourself with internal feedback (such as praising yourself for a job well done) will aid you in your quest for long-term success.

Check out these videos I found from Tony Robbins on the subject of momentum:

Keeping Weight Off

The most practical way to learn what works in losing weight and, more importantly, keeping it off, is to ask the people who have overcome the odds and successfully lost and kept off large amounts of weight. The National Weight Control Registry (NWCR), a database that tracks over 5000 people who have lost at least 30 pounds and maintained the loss for at least one year, has uncovered an abundance of tried and true tips to help people lose weight long-term. In addition, results from several observational research studies further highlight what works and what doesn’t when it comes to successful weight loss.

Control portions. Research suggests portion control is the greatest predictor of successful weight loss. Twenty years ago a standard cup of coffee with whole milk and sugar was 8oz and 45 calories. Today a 16oz grande Mocha Frappuccino at Starbucks adds up to 380 calories. To burn the extra calories, you would have to walk for an hour. Back then, a typical muffin was 1.5 ounces and 200 calories. Today it is 5 ounces and 500 calories – the difference equates to 90 minutes of vacuuming. Here are a few tips to help you control your portion sizes: read nutrition labels; measure out servings; eat only one helping; use smaller serving dishes; and resist the urge to “clean your plate.”

Be mindful. Eat when you’re hungry, and stop when you’re full. It seems simple, but too often we eat for a lot of other reasons (for example, when we’re bored, stressed, sad, tired, etc). Before you eat, ask yourself- am I hungry? Emotional eating can wreak havoc on a well-planned weight management program.

Exercise. Over 94% of participants in the National Weight Control Registry increased physical activity in order to lose weight. In fact, many reported walking for at least one hour per day. And for those who kept the weight off, exercise was crucial.

Check the scale. While it’s not advisable to become obsessive about weight to the nearest 0.01 pounds, people who maintain their weight loss keep tabs on the scale, weighing themselves at least once per week. Doing so enables individuals to identify small weight increases in time to take appropriate corrective action.

Monitor intake. One of the strongest predictors of successful and maintained lifestyle change is monitoring dietary intake. While tedious, keeping a food log is a highly effective and proven strategy.

Turn off the TV. Time spent watching TV is time spent: (1.) being completely sedentary and thus expending minimal amounts of calories; and (2.) eating. Most people mindlessly consume snacks while mesmerized in front of the television, not noticing the rapidly multiplying calorie intake. Successful NWCR “losers” watch less than 10 hours of television per week.

Don’t put it off until tomorrow – and avoid “cheating”. It’s easy to put off starting a serious lifestyle change until a later date. Likewise, it’s also easy to “cheat” and eat an extra piece of cake here, a pizza buffet there, however people who do not consistently give themselves a day or two off to cheat are 150% more likely to maintain their weight loss.

Move slow. Aim to lose no more than 1-2 pounds per week. A realistic weight loss goal for someone who is overweight or obese is to aim to lose 7-10% of starting weight over a six month to one year period and then to keep the weight off for at least six months before trying to lose more. It may feel like it is taking forever to get to your goal weight, but when you lose it slowly, you’re more likely to keep it off long-term.

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz

Life Savers

I have to share this article I found by my friend, guest author mj360. I couldn't agree more about the effective combination of Metamucil, fish oil supplements and baby aspirin.

***

Start your morning with a glass of water and a couple teaspoons of sugar-free Metamucil. I don’t care how old you are, Metamucil is not just for your grandparents – and honestly, it does not taste bad. Stir up your mix and drink it all down, the sooner the better, because it will start to gel up pretty quick. Take an Omega-3 fish oil supplement and a baby aspirin (88mg) with your drink. Why?

#1 Metamucil is like Liquid Drano for your digestive system. It’s made of psyllium husks, a non-digestible, non-soluble fiber, which bulks up in the stomach and traps fat molecules. In addition to trapping fat in the stomach and digestive tract, Metamucil also helps you to lose weight, purge the body of colon build-up, and clears out the fat in the bloodstream. Plus it gives you regular bowel movements and it lowers your cholesterol! If you’ve ever had issues of feeling bloated, have IBS, experience irregular BM frequencies, or have high cholesterol this will change your life almost immediately.

Here’s an interesting fact about your digestive system. It’s the hardest working muscle in the human body. The reason we feel tired some days more than others has more to do with what we are eating than how much sleep we’re getting. For example, when a person has a big dinner, or late meal, they’ll wake up the next morning much hungrier than if they had a light meal, or ate earlier in the evening. You would think if you eat later, you should be full longer. Right? Well, you spent so much energy digesting your large and/or late meal you’re literally exhausted by the time you wake up, leaving you hungry and tired.

#2 Research on the benefits of omega-3 fish oil supplements is incredible. Simply taking this with your morning mix will help you maintain excellent cholesterol levels, lowers blood pressure, helps prevent Alzheimer’s and so much more. Check out this intense-workout article for great information.

#3 Baby aspirin (low-dose). Research has now proven that taking one baby aspirin a day decreases morbidity. Meaning it will help you to live longer, period. It builds a protective layer around your heart, strengthening arteries and aiding in heart attack and stroke prevention. This is a no-brainer, but there are conditions when it may not be right for you. Consult your physician and read this WebMD article for more reasons NOT to try aspirin therapy.

I have been living with this morning mix for the past few years, and it’s changed my body. That’s why I recommend it, it’s simple, and it works. What have you got to lose? My cholesterol went from LDL 201 to about 171, blood pressure went from hypertension levels of 155/95 to 125/75 and I’m the most ‘regular’ and comfortable in that area than I ever have been. While true, it was not this morning mix alone that contributed to my increased health, but it is definitely a big contributor and a perfect way to start my day.

For more info and a free session contact me-

The Body Loft
216 The Promenade N.
Suite #310
Long Beach, CA 90802

Phone: 562.432.5375
E-Mail: info@thebodyloft.biz

www.thebodyloft.biz