Changing Our Weighs, LLC Weight Loss Articles

The Diet Coach has Fun Ways to Lose Weight & Shape Up

Stephen Parzuchowski — Wed, 03 Mar 2010 12:09:52 GMT

Do you avoid exercise because you feel it is time consuming and boring? If so, it's easy to see why you make excuses to get out of having to face it. The problem is, the more you avoid exercise, the more sedentary your lifestyle becomes, and the more you may face health challenges instead.

Take it from the Diet Coach - It doesn't have to be this way! You probably remember having lots of good times when you were younger that involved quite a bit of strenuous activity. At the time, you didn't even realize that you were doing something healthy for your body because you were having so much fun.

Instead of forcing yourself into boring exercise routines, you can recapture some of those good feelings of your youth by seeking out activities that help you burn calories and shape up while having fun.

Try these ideas from the Diet Coach for fun ways to get in shape & lose weight:

1. Hula hoop. You can work out whatever sets of muscles you want with a hula hoop. They now make special hoops that are balanced with weights for different parts of your body. Before you know it, you'll be toned and in shape and you'll have had fun in the process.

2. Jump rope. Jumping rope has many health benefits. It also gets invigorating very quickly. You may find that you've burned 100 calories in only 10 minutes while jumping rope.

3. Fly a kite. If the weather is right, you can exercise just by flying a kite. It's a great activity to try, especially if you have kids to enjoy it with you.

4. Dance. Even if you think you don't know how to dance, or have no natural rhythm, dancing can be a lot of fun. You can sign up for a class or just get crazy in your own home. Let yourself loose and you'll find that you're burning calories in no time.

5. Go for a ride. Go for a ride outside and enjoy the scenery. The trick to this technique is that you won't be using a car. Ride a bike, rollerblade, or try skateboarding.

These activities are often more fun than just walking around town. However, if you're the type to enjoy a good walk, that'll certainly benefit you as well.

6. Take up gardening. Gardening is another activity that you might not associate with staying fit. The truth is that it's a very beneficial activity. In gardening, you focus on the yard and plants, instead of the fact that you're exercising, which makes it fun.

7. Swim. While this activity might not be available to you year round, it's good for you to take the opportunity to do it when you can. Swimming is excellent exercise, and you can get creative so you never have the same swim twice.

Yes, getting in shape can be a lot of fun. As long as you're moving, you're exercising and burning up calories. Use these exercise tips as a springboard for your imagination and you'll never run out of ideas for a fun way to exercise again!

6 Ways to Make Time for YOU in a Hectic Life

Stephen Parzuchowski — Fri, 12 Feb 2010 14:44:46 GMT

Do you push yourself to be all that you can be? In your drive for weight loss, you may take on so many projects that life often seems chaotic. In the midst of doing it all, do you remember to take time for yourself?

Spending time on YOU is critical! It enables you to feel rested, calm, stress-free, and fulfilled. When you've had proper rest, you can accomplish more and maintain the stamina to continue.

On the other hand, if you neglect to make time for yourself, you're more likely to become depressed, stressed, or unhappy.

Perhaps you feel that there's just not enough time for you. Somewhere in the mix, you lost any time you ever had for yourself. However, the good news is that, with some creativity and perseverance, you can recapture some of that critical you-time!

Consider using these strategies to reap some rejuvenating time for yourself:

1. Pencil yourself in. Make time for yourself by adding it as a priority in your schedule. As you fill out your planner, include it along with your other important tasks and stick to the appointment! Have you ever noticed that your calender tends to be filled out for you not by you and the things you want or enjoy doing?

2. Give yourself 15 minutes when you get home. Insist on at least 15 minutes of recoup and rejuvenation time when you get home from work. If you have to lock yourself away from stressors or even family members, than that's what you must do! This time allows you to properly transition from your work life to your home life.

Explain this new technique to your family so that they understand its importance. This way, no one feels like you're just avoiding them!
A simple strategy is to soak in the bath for 15 minutes. The water will relax you, and you'll feel refreshed after a long day.

3. Take advantage of your lunch break. Most people feel they need to work through lunch or risk falling behind. Your lunch break is there for you to do what you please. After you eat, make good use of your time by going for a walk, exercising, listening to inspiring music, or even get in a bit of shopping if that's what relaxes you.

4. Enjoy a break while the kids nap. Here's a good tip for stay at home moms. Give yourself some much needed "you" time whenever your children sleep. You might be tempted to get as much work done as you can while they're asleep, but you'll find you actually get more done if you give yourself a chance to rest and rejuvenate yourself.

Explore new ways of accomplishing things like household tasks while your kids are up. For example, turn chores into learning games that you can all participate in.

5. Go to sleep earlier. Going to sleep earlier at night will enable you to get up in time to enjoy some morning "me" time. Just think how pleasant it would be to enjoy a cup of coffee in the morning without having to look at your watch. Studies have proven getting at least 6-8 hours of sleep also benefits those trying to lose weight.

6. Take a vacation day. Take a vacation day to just relax and do whatever you like. You don't have to take a trip to take a vacation! Time spent on your favorite hobbies will also rejuvenate you. When you return to work, your renewed energy may surprise you!

At first glance, these strategies may look difficult to implement into your busy routine. A good way to get started with them is to incorporate just one at a time. That way, you only have to adjust to one small change. As you become accustomed to that one strategy, you can add another, and then another, until one day you'll find that making time for yourself is easy.

Once you learn to make time for you, you'll have more energy and time to enjoy the good things life has to offer.

Have a Great and Successful Day!

-Steve

Losing Weight with Whole Grain

Stephen Parzuchowski — Mon, 25 Jan 2010 00:41:38 GMT

People have been eating bread for ages, but it wasn’t always white. White bread is made from bleached white flour and is not the best choice for those who want to keep weight off. Instead, acquire a taste for whole grains and improve your health while maintaining your weight loss.

What is the deal with white bread? White bread is made from bleached flour. The flour didn’t start off white, but a bleaching process was added to increase the longevity of the product. Who knew?

Anyway, the bleaching process removes a lot of the vitamins and nutrients found in flour. It also removes the germ of the wheat and the bran. What is left contains lots of starch. It is this starch that rapidly converts to sugars in the body and gets stored as fat if not used.

If you know anything about the glycemic index of foods, carbohydrates with a high GI value are known to spike the blood sugar. This leads to problems with insulin secretion and an increased craving for more sugar which begins the vicious cycle all over again.

Whole grain bread is a purer form of wheat. The bread contains the bran, germ and Endosperm of the wheat which also contains all the nutrients and fiber. If you’ve ever eaten 7-grain or 10-grain breads you’ll notice there are even things that look like seeds in the loaf. The fiber helps to keep the digestive system clear and also removes some fat from your system.

Not only is white bread not the healthiest bread, but everything made from bleached white flour will cause major changes in your blood sugar over the course of the day. That includes: white flour tortillas, pancake mixes, biscuit mixes and any processed or frozen foods made with white flour. If you look on the packages, one of the ingredients is bleached flour or enriched white flour. When you see these you’ll know it’s not a good buy if you’re trying to lose weight, maintain your weight or just watching your fat and calorie intake.

You can buy wheat flour in the grocery store. Mix your own pancake batter and even pizza dough for an alternative to the white flour products so readily available on the store shelves.

They now make whole wheat pastas too. The taste takes a bit of getting used to but your pasta will retain more of the essential nutrients your body needs to stay healthy and strong. For a steadier blood sugar during the day and to stave off hunger, integrate more whole wheat and grains into your meals.

Losing weight takes work but so does maintaining a successful weight loss. It is not as hard as losing the weight if you know where the fat and calories will try to re-enter your life. One way to stop these things from ruining all your hard work before you know is to go whole grain!

Life Coaching for Weight Loss - Living in the Moment

Stephen Parzuchowski — Tue, 19 Jan 2010 13:41:58 GMT

Succeeding One Moment at a Time

When you live consciously in the present moment, you're free from the stresses of life. It enables you to feel calm and to think with an astounding clarity.

Living in the moment sounds easy, but it will take some effort until you get into the habit. After all, with so much going on around us, it's easy to get distracted by fears, worries, frustrations, and stress. But once you get used to it, though, you'll wonder how you could have lived any other way!

What can you do to make living in the moment your way of life?

Try these Life Coaching strategies in order to gain present-moment thinking:

1. Meditate. The very point of meditation is to live in the present moment and accept things just as they are. It's a practice that you'll get better at the more you do it. To help quiet your mind, the best thing you can do is focus on your breathing and keep striving to release your thoughts with each breath you take.

2. Accept the past. You'll feel better about yourself once you learn to accept past situations. There's nothing you can do to change the past. Bringing the past into your present only clouds your present thinking and makes it harder for you to concentrate on the present moment.

Thoughts of the past will still arise, but when you learn to accept it for what it is, you'll be able to return to the present moment without regret or grief.

3. Accept the future. On the other side of the coin, you also need to accept the future. You ultimately have no idea about what's going to happen, and worrying about it won't make an ounce of difference.

How much time do you waste in a day by sitting around thinking about what you're going to do? When you stop thinking, you have more time to actually do it!

4. Be mindful. When you're mindful, you pay close attention to what you're doing in the present. You may think it's just a mundane chore, but it's important to do it with an open mind. Open up your senses to what you're doing. You might be overwhelmed with positive feelings that you didn't know existed.

5. Get in touch with nature. Take some time to get in touch with nature. You can go for a walk or just sit under a tree. There aren't many things that can open you up to the present moment like opening up to the vastness of nature.

Remember To Relax

As long as you maintain a relaxed attitude, you can achieve conscious living if you keep trying.

It may help to think of yourself and your brain as separate entities. Your brain can be thinking thoughts all over the place while your "self" watches. When you maintain the wisdom to realize that your thoughts are out of control, the self can pull you back into the present.

Of course these goals are best achieved through meditative practice, but you can also try any activity that you find relaxing if meditation isn't for you. While you're relaxing, pay attention to your breathing and try to take deep breaths. Remind yourself that, in this moment, the past and the future don't matter in the least.

After you've successfully added present moment thinking to a relaxing part of your day, it's time to spread the awareness to other times of the day. The more time you can spend in the present, the better. Live in the here and now, and enjoy a more fulfilling life!

Have a Successful Day,

Steve - Your Personal Life Coach for Online Weight Loss

Why Get an Online Weight Loss Coach?

Stephen Parzuchowski — Fri, 08 Jan 2010 18:30:41 GMT

According to a Brown study distributed on March 6, 2001 dieters who received weekly advice from behavioral therapists ” weight loss coach ” on the Internet lost three times as much weight in six months as those who just had access to information about diet and exercise on the Internet – 9 pounds compared to 3 pounds.

The study went on to say half were assigned to the “behavior therapy group” and received interactive feedback from a trained therapist through e-mail and had access to an electronic bulletin board to facilitate social support among participants, in addition to informational resources about diet and exercise. Half were assigned to the “education group” and had only the Internet informational resources about diet and exercise.

Tate summarizes that the Internet combines the ability to disseminate written information with the opportunity for interaction through e-mail, bulletin boards or chat rooms. Dieters can also access the Web on their own schedule.

There are a lot of people who do not choose to attend face-to-face programs for any number of reasons, from embarrassment to schedule constraints. The Internet appears to provide people with an alternative.

Working with an online weight loss coach not only gives you the flexibility mentioned in the study but also the accountability to a coach that encourages, motivates and inspires you to reach your goals. When you utilize the expertise of an experienced weight loss coach with effective online weight loss tools you can focus your time and energy on what truly works. That’s the power of a weight loss coach.

Imagine yourself with a set plan and just the right advice. Coaching may shave years off the time it would have taken you to reach your goals otherwise!

Here are the top 7 reasons why you need a weight loss coach:

Builds confidence. You know you’re under the guidance of someone successful and that your goals are attainable.
Guided plan. Sure, you can draft up a plan by yourself, but when you write out your plans with the help of a coach, you know you’re getting a realistic plan that works! Your coach will know shortcuts and can help you stay accountable as well.
Conflicts. Coaches can help you cope with current conflicts and tensions in your life. They can also give you tips on how to avoid similar situations in the future.
Personal attention. Coaching allows you to get one on one attention so you can be personally guided along your chosen path. If you run into struggles, your coach will be there to provide much needed support and suggestions.
Dealing with challenges. Things will not always go according to plan. When you hit a snag, your coach can help you overcome the challenge and steer you back into the correct direction. You can feel comfortable knowing that you’re receiving expert guidance.
Versatility. You can decide how you’d like to use your coach. Do you want help with short-term goals or long-term goals? Perhaps you’d like both.
Enthusiasm. Your coach likely has a great deal of enthusiasm for their work, which will naturally rub off on you. Sometimes it may be difficult to keep up your drive, but thankfully, inspiration is one of the main reasons why coaches exist.

Have a Great and Successful Week,

-Steve

Your Pattern for Weight Loss Success

Stephen Parzuchowski — Sun, 20 Dec 2009 22:22:34 GMT

When you see a pattern of numbers such as 0, 1, 3, 6, 10, 15, 21, 28 what would the next number in sequence be, 35 or maybe 40? If you said, “36” your right and a lot smarter than I. I knew the answer and still couldn’t figure it out. However, figuring out your eating pattern is a lot less confusing. What was your eating pattern before trying to lose weight and what did you learn from skipping and not planning meals?

I remember before I started to lose my sixty pounds that my eating pattern would be grabbing a cup of coffee and be out the door. Have a buttered hard roll around ten o’clock and something off the “roach coach” if the truck came by at all. Then watch out when I came home anything and everything piled high, wide and deep. This pattern is great if you’re trying to gain weight but, in order to lose weight you need to discover the eating pattern that’s right for you.

There are two types of patterns:

1. Structured - this is where you have set eating pattern. You might be a 3 square a day or a grazer and have more, smaller meals throughout the day, both are structured patterns.
Advantage: More controlled, able to plan and stay satisfied.
Disadvantage: Un-expected events lend to skipping a meal, might get boring.
2. Un-Structured – no set meal time.
Advantage: More flexible, eat only when hungry.
Disadvantage: Might eat too much and too late, go to long between meals.

You may have a combination eating pattern where you eat meals at a set regular time while snacks are on a need be basis. To discover you eating pattern write down when you eat, determine your physical satisfaction and make adjustments if needed. By writing down when you eat you may learn why you’re eating. Is it for physical or emotional satisfaction? In my coaching sessions I asked what food satisfies you the most and to no surprise chocolate was at the top of the list. But what food satisfies you longer physically. The key here is minimizing hunger and maximizing satisfaction both physically and emotionally.

You can enjoy six cups of hot air popcorn for fewer calories than one Pop Tart. One glazed doughnut is the equivalent to three large apples and if you’re looking for that something sweet try peeling and coring an apple then cut into slices, add a little cinnamon and sugar, wrap in an aluminum foil pouch and put on grill low until apples are soft. Serve with a half cup of light ice cream and it’ll still be half the calories of that glazed doughnut.

The right eating pattern is the one that works for you. Dr. Seuss once said “Today you are You, that is truer than true. There is no one alive who is Youer than You”.

Have a Great and Successful Week,

-Steve

What is EFT Therapy?

Stephen Parzuchowski — Wed, 16 Dec 2009 01:35:49 GMT

Whether you're a potential client or counselor, you may have come across a kind of therapy called EFT. This stands for Emotional Freedom Technique and is a way for a recipient to gain nearly instant freedom from their pent up emotions.

The Man Behind EFT

Gary Craig is the founder of EFT Therapy. Craig is an ordained minister at the Universal Church of God located in southern California. He's also a Stanford graduate from the college of engineering. However, he always had a deep interest in psychology and personal development.

EFT Therapy: The Definition

EFT is a type of therapy that uses an emotional form of acupressure. With EFT Therapy, you can tap on a certain part of the body with a finger and provide a recipient with therapeutic healing that may have taken years with other methods.

Your body has a tendency to store up past emotional problems. When this emotional form of acupressure is utilized on the body's meridian energy points, the pent up emotional energy can then be released. If this seems too good to be true, you can refer to the testimonials of countless past users who've described it as life altering.

The beauty of EFT is the ability to provide the client with instant healing. Many would have you believe that traditional conversational therapy is required in order to truly heal emotional problems, however, you can achieve excellent results even with online-based EFT systems.

A free manual about EFT is available for download in order to give you a full education on the Emotional Freedom Technique. It goes over information on how it came about and then describes the technique so you can try it for yourself. The actual technique is only two pages of instructions and easy to understand.

Some problems EFT Therapy has been known to solve include:

1. Insomnia and Anxiety. These two problems often go hand in hand. With EFT, you can learn how to quickly cope with these problems. You'll also gain confidence, which will reduce the occurrence of both anxiety attacks and insomnia. Many long time sufferers are shocked by the easy results they can achieve.

2. Phobias. Phobias can vary from minor and relatively harmless, up to major ones that interfere with daily life. EFT has been known to fully erase even debilitating phobias in a matter of hours.

3. Anger. Anger management can also become easier with help from EFT therapy. Repressed anger is a common pent up emotion that can easily be released with EFT.

4. Addiction and Weight Loss. EFT therapy can be used on all kinds of addictions, from alcohol and drugs to excessive eating. This form of therapy can make dealing with cravings more bearable and - in some situations - the cravings can disappear entirely.

The Mind/Body Connection

No matter what kind of therapy you engage in, you may begin to notice mind and body connections. Mental conditions such as stress can take a toll on the body.

Stress can cause all sorts of problems including:

Backaches
Headaches
Fatigue
Discomfort

Once your stress has been relieved, you may also notice that these physical symptoms fade as well. Clients of the EFT Therapy method undergo simple procedures and then find that their physical symptoms vanish without having to endure longer or more emotionally painful treatments.

Like most things in life, EFT Therapy is not fail proof. The system is not perfect and there are certain individuals and situations that cannot be helped. On the flip side, there are certain people that have tried nearly everything without luck until they finally came across the Emotional Freedom Technique.

It could be the answer to your physical or emotional challenges and, since it's a quick and painless process, it's worth a try. EFT practitioners are located in every major city and many towns throughout the country. Seek one out in your area or study the field on your own, and reap the benefits!

How to Overcome Stagnation

Stephen Parzuchowski — Tue, 15 Dec 2009 04:08:57 GMT

Do you feel like you're stuck in a rut? Are you struggling in your love life, career, friendships, or passion?

It's time to take action to fix the problem. You'll first want to identify the areas of your life that feel "off."

Take some time to reflect on what's bothering you and why. Once you know what's going on, it's easier to find a solution.

Having a Goal

It's important to have goals in all aspects of your life because it focuses your energy onto the big picture. When you have a purpose for your actions, you'll begin to see those little steps being important building blocks for your end goal. Your life won't seem so stale when you have your end goal in mind at all times.

Here are some tips for setting goals:

Make your goals attainable. If you have lofty goals, break them up into smaller pieces.
Write your goals down on paper and keep them handy.
Always state your goals in a positive fashion (i.e. "I will be free of smoke..." instead of: "I will stop smoking...")
Be as detailed as you can when planning out your goals step by step.
Fight the urge to procrastinate.

Take Action

Once you've discovered the areas of your life that need changing, and you have goals in mind, it's time to take action. When things have hit a point of stagnation there is no other choice you have but to take swift action.

Remember that you can think, plan, or worry all day long but it'll do nothing positive for your life if you don't act.

Here are some strategies to keep in mind as you put your goals into action:

1. Don't Hold Yourself Back. If you already know what's holding you back, it's time to fix the problem so you can take action. Is fear holding you back? If so, it'd be in your best interest to master your fears. A life full of stagnation because of fear will do more harm than good.

2. Be Consistent. Many people will crack down on changing their life and then drift back into a world of stagnation. Once you've started to take action, make sure it's consistent action. This is the only way you'll reach your life goals.

3. Right Now. You already have your plan in place and it's broken up into small pieces. Ask yourself what you can accomplish right now to put yourself a positive step closer toward your goal. It doesn't matter if you only have 15 minutes, there is sure to be something you can accomplish in that time period.

4. Take Time to Unwind. It's easy to get excited and eager about your new goals and dreams, but ensure you schedule some "me time" as well. You need to be able to get a good night's sleep and rejuvenate your body and mind. Otherwise, you risk physical and mental exhaustion, which will only bring you back to stagnation!

5. Take Notes. Be sure to take notes of your observations and tweak your actions along the way. Doing so will help you figure out what's working for you and what's not.

Picture Yourself

At the end of the day you should picture yourself having broken the chain of stagnation. Even if you're not quite there yet, it's important to remember that it's possible and likely when you're willing to change!

Gaining the Willpower to Lose Weight

Stephen Parzuchowski — Thu, 10 Dec 2009 20:26:50 GMT

You can lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams?

The biggest barrier you face is actually your self-discipline and willpower.

You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don't feel much like exercising.

What's the end result? You end up with a huge loss of willpower and you feel miserable and hopeless.

But there is hope! You can make the change! If you truly want to lose weight, you first have to build the willpower to make it happen.

Here's a list of things to consider when boosting your willpower:

1. Don't Wait For Something Bad To Happen. Your willpower is within you and you don't want something bad to happen in order to find it.

We've all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don't need this to happen to you in order to get motivated!

2. Watch Your Portion Size. This is one tip that can allow you to start small. It's hard to muster up the willpower if you're trying to go from one extreme to another. Decide that you're going to have the same meal tonight that you would normally eat - but give yourself a smaller portion size.

The trick is to use smaller plates so the plate visually appears full.

3. Give Yourself A Cheat Day. It'll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You'll be less likely to give up knowing that you can eat some pizza next Saturday instead of "never."

Your "cheat" day doesn't mean "over-eat" day.
Savor the flavors of your food, even if it means having a smaller piece than you're used to. Once you've finished your piece, your willpower should kick in and say "no more!"

4. Take Photographs. You can motivate yourself to lose weight by taking some self-portraits. We usually don't have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up.

Update your photo often and compare them as you start to lose weight.

5. Make A Food List. Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating - such as fruits and vegetables. Make sure you start buying these foods for your home.

6. Exercise In Moderation. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that's not your style. You'll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.

Set Small Goals

No matter how you choose to approach your weight loss, it's important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you'll actually see results far more quickly.

In the end, remember to reward yourself for a job well done. After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!

Action Strategies to Reduce Anxiety

Stephen Parzuchowski — Thu, 10 Dec 2009 02:52:17 GMT

Are you seeking a solution for your anxiety? Perhaps you've found yourself spending lots of time sitting around and worrying, only to end up having more anxiety over your anxiety!

The only way to help the situation is to take action. You don't need to resort to anything drastic, but if you take action even in small steps it could make all the difference.

Here are some action strategies for reducing your anxiety:

1. Get a biofeedback device. A biofeedback device will show you the subtle things your body does when it gets anxious. It will record your actions, such as increased heart rate, perspiration, temperature, and strained muscles. These are things you don't normally notice.

When the biofeedback device gives you these readings, you get to know your body better and you're then more able to counteract these symptoms and relax.

2. Talk with friends. Feeling anxious also usually makes you feel quite alone. One way to combat this is to remain open about your feelings and communicate with other people. Make time for your friends or family.

3. Seek counseling. You know yourself best and will be able to tell if you're having mild anxiety problems or severely life-altering issues. If your anxiety is showing an interference with your daily life, seek the advice of a healthcare professional.

4. Meditate. Meditation is certainly an action strategy even though it seems like quite the opposite. Your choice to be inactive is an action in itself. Try to meditate by taking deep breaths in and out. Doing so will relax all of your muscles in the process and your problems will begin to fade away.

5. Exercise. Start an exercise routine. Exercise gets the endorphins pumping and will actually relax you. When you engage in regular exercise you get your body into a healthy rhythm. You'll have a built-in break from anxious situations when you make time for exercise.

6. Start a journal. Starting a journal can be a real stress reliever. It's like you have a secret friend to vent to whenever you want. In addition to reducing anxiety, starting a journal might also be beneficial for you because it will help you preserve good memories, too.

7. Eat a balanced diet. Putting healthy foods into your body can help reduce anxiety. Analyze your current diet and pinpoint the items that might need to go. Enjoy the less healthy items in moderation while you increase your intake of the nutritious foods your body craves. Also, you may want to consider taking a multivitamin.

8. Drink water. This one sounds simple enough, right? The truth is that water has some amazing healing powers. Be sure to get at least 8 glasses of clear fluids each day.

9. Find an outdoor hobby. Play a sport or start a garden. Not only will you get some much-needed fresh air, but also you'll relieve stress while taking your mind off of your problems.

Reducing Anxiety

The truth is there are many things you can do to actively reduce your anxiety. Make a list of the things you find relaxing and make sure that you allow yourself some time each day to do one of them.

Focus on gaining better control of your mind. Don't let your thoughts run away with you. Instead, give yourself some time to unwind in the evenings. Most important of all, don't be too hard on yourself. Everyone deals with anxiety at some time or another, but you can use these tips to keep it under control.

How to Go from Stuck to Unstuck

Stephen Parzuchowski — Sat, 05 Dec 2009 03:47:04 GMT

If you find yourself stuck, perhaps it's time to explore the reasons why. With some simple self-exploration you can pinpoint the areas of your life that require change. It may require you to leave your comfort zone, but in the end you'll likely find that it was all worth it!

It's also important for you to build an action plan. If you stay organized and follow a simple plan of action step by step, there will be nothing that can stop you from achieving your goals.

Here are some ideas that can get you on your way to getting unstuck:

1. Set Up Accountability. When you hold yourself accountable and keep a close eye on your goals, you'll be better able to identify when you're stuck in a rut. The first step is to really figure out why you're feeling stuck in the first place.

2. Set A Time Goal. You're stuck and you'd like to be unstuck, but chances are you've been putting off working toward your goal. You've already decided to make yourself accountable and now it's time to give yourself a time limit - so do it!

3. Be Not Afraid. Being afraid of change is one of the biggest reasons why you get stuck in the first place. Perhaps you're feeling trapped in your job and, in order to get the job you'd like, you have to go back to college. You need to get over your fear and see what you need to do to apply. You'll be happy you did when you land your dream job someday.

4. Look For Role Models. Find someone who has been through your situation or something similar and see how he or she was able to overcome obstacles. If possible, ask this person questions.

5. Change Your Thinking. It's true: your actions first start as thoughts. When you think positive and brave thoughts, you'll be motivated into action!

6. Take Time. Remember to take some time for yourself to collect your thoughts. You may discover some insight into how to solve your challenges. Make sure you're completely alone with your thoughts without any distractions.

Taking Action

It's easy to remain in your "stuck" situation because it's familiar and you know what's going to happen. You might even feel safe. However, eventually the dissatisfaction you feel will take over and you'll realize that the only way to get "unstuck" is to take immediate action to change.

Make the Change

Once you choose your timetable, you'll want to break down your changes into small steps. Track your progress and tweak your system to make sure your changes are making a difference.

For example, if you're feeling stuck in a relationship, you'll first evaluate where you think the concern lies. Perhaps you aren't communicating effectively. If so, you can set a timetable of three months to overcome this challenge.

You can then break down the problem into smaller steps by reading a book on communication, talking about it with your partner, or attempting counseling sessions. As you go through these actions, you're constantly keeping a close eye on how it affects your relationship.

In the end you have a firm decision about your relationship's progress and you no longer feel stuck. If you hadn't taken action, it'd be impossible to improve!

Repeat the Process

Once you've applied this system to one aspect of your life, you can use the same strategies whenever you're feeling stuck. Whether large or small, there are always actions you can take to break through barriers!

How to Infuse Fun into Your Day

Stephen Parzuchowski — Tue, 01 Dec 2009 03:27:20 GMT

Whether you're busy or bored, it's always important to make time for yourself. If you take the steps to include even a little bit of fun into each day, you'll find yourself leading a much happier life overall.

Be spontaneous or plan out your fun - there are no rules here! It may help to sit down and make a list of all your new ideas on how to bring on the fun.

Here are a few ideas for items to add to your "fun" list:

1. Pets. Pets are a great source of relaxation and play. What kind of pet would bring you the most fun? If you already have a pet, think about activities you can do together, such as dog shows, expos, and so on.

Pets are known to be natural stress reducers. This is why dog owners tend to lead longer lives!

2. Comedy. Laughing is always fun and there are many things you can add to your list when it comes to comedy. You can watch short video clips online, rent a funny movie, or go to the local comedy club.

3. Classes. Have you always wanted to try a new hobby? Sign up for a class to get you started.

Grab a copy of a class schedule from your local community center. You can often find a variety of interesting classes to join at affordable prices.

4. Socialize. Having a good time can also involve your friends and family, or even strangers! Start up a weekly game night, go bowling, spend a night on the town, or get active at your local community center or church. It's important to mix it up and keep things fresh.

5. Adventure. If you like a good thrill, be sure to add exciting activities to your list. If you prefer to stay low key, you may want to stick to relaxing activities.

You might be in the mood to go rock climbing, or maybe you'd rather try a gentle yoga class. It all depends on your personality, mood, and your own idea of a good adventure.

6. The Long Way. Take the time to do an activity the way it was originally meant to be.

For example, instead of driving somewhere close by, walk or ride your bike. Instead of buying a ready-made pizza crust, learn how to make your own pizza dough. The fun is in the doing!

Try Something New

Even if your list already contains new things to try, you'll want to avoid falling into a routine. Enjoyable activities can turn dull if you slip into a predictable pattern. Variety might come in the form of completely new activities or you can alternate similar activities that you already enjoy.

You may want to change the sport you play on Friday night or play a different board game Saturday night.

The Power of Five Extra Minutes

People often use the excuse that they don't have enough time for fun. Remember that if you're busy, you can always take a break! Even if you only have five minutes, you can still use this time to put a smile on your face. You can always find time for a little fun.

Try these ideas for infusing some quick fun into your day:

Plan your next day trip or evening activity.
Go online and read an entry from your favorite blog or joke website.
Have a mini meditation session to gain relaxation.
Grab an easy level Sudoku puzzle or other mind-boosting games.
Write a quick note or e-mail to a friend you haven't seen in awhile.

This is only the tip of the iceberg when it comes to ideas on how to infuse fun into your day. If you stay creative and keep adding ideas to your list, you'll always have something to do. Remember: life is too short to skip out on the fun!

How to Overcome the Fear of Failure

Stephen Parzuchowski — Mon, 23 Nov 2009 03:19:16 GMT

Failure has touched the lives of everyone at some point. Because of this fact, you know how horrible it can make you feel. No wonder you strive to avoid it at all costs! But the problem is that this fear of failure can become one of your biggest life fears.

Fear of failure is a fear of the great unknown. You don't know what's truly out there, and so you're scared. You might even be tempted to give up entirely in order to avoid failure. You'll soon realize that not trying at all is the ultimate failure because there is no way to win without trying.

How can you overcome this fear and gain the confidence you need to seek the life you desire?

Consider trying one or more of these actions steps:

1. Imagine the worst case scenario. Of course, you should spend time imagining everything turning out well, but it actually helps to imagine the worst case as well. This is because, while horrible, imagining the worst case gives your fears a face. Your fears are then no longer the unknown and they may not be quite as scary.

· When you figure out the worst thing that can happen, you just might realize that the most a failure can do is to delay your ultimate goal. But if you can figure out how to get past this possible delay, you're back on track!

2. Take bold action. The fear of failure can hold you hostage. When you take bold action, you're able to learn from your mistakes so you can continuously moving forward.

3. Talk to successful people. Ask them about times that they've failed or times that they've felt a fear of failure. It's likely that they were afraid too and that they've even failed greatly before reaching success. Knowing that you're not alone can be quite helpful.

4. Utilize affirmations. Use the help of affirmations in order to change your mindset about your fears. Affirmations can help you reprogram your subconscious mind so that you believe you'll succeed, which will encourage you to take action to make it happen.

5. Know that you'll try again. Tell yourself that, if you're face to face with failure, you will pick yourself up and try again no matter how many tries it takes. Then follow your plan.

Don't Be Afraid Of Help

Since the fear of failure is so common, there are many people around you that you can talk to about the subject. You might feel like you're alone, but you're not. Discuss your issues with a trusted friend or use the services of a professional counselor.

Sometimes just having someone listen and understand you can make your fears seem like less of a burden. It can help you to get into a positive mindset, which is the first step you'll need to take in order to tackle your fear of failure head-on.

The Long Term

After you've mastered your fear of a particular situation, keep at it in order to stay on top of your fears. The key is consistency and positive thoughts. Remember that there are always lessons to be learned on your journey, even if you've failed. Keep at it and good things will come!

10 Foods That Fight Stress

Stephen Parzuchowski — Fri, 20 Nov 2009 23:43:35 GMT

It's easy to forget the importance of everything we put into our bodies. While you can't always eat a completely balanced diet, you can reduce your stress levels simply by choosing stress-fighting foods.

Since everyone is different, some stress-relieving foods might work for you while others may not. Your best bet will be to try them all and then incorporate the ones that work for you into your regular diet.

Here are some foods that can help alleviate your stress:

1. Green Leafy Vegetables. Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.

2. Fish Oil. Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.

3. Milk. There is a reason that milk is sometimes referred to as a "wind down" food. The proteins in milk can help reduce anxiety while the calcium is another mineral that can help with muscle relaxation.

4. Chocolate. A small piece of dark chocolate each day can actually provide you with many health benefits. Chocolate has a stimulating effect. The caffeine also helps to increase serotonin. It's okay to indulge in chocolate in small amounts!

5. Red Wine. Many experts believe that a glass of red wine each day provides health benefits. The only drawback is that it's easy to overdo it when drinking alcoholic beverages. Wine is packed with beneficial antioxidants and can temporarily lower blood pressure and help you relax.

6. Oatmeal. Oatmeal and other carbohydrates also help increase serotonin levels in the brain. In fact, your brain needs carbohydrates in order to function normally. This is why it's essential to include good carbohydrates like oatmeal in your regular diet.

7. Lean Meats. Lean meats can help you combat stress by providing a good source of protein. Turkey, eggs, chicken and fish are all good choices because they contain necessary amino acids for healthy brain function. Remember not to eat fatty meats because the fat can interfere with proper digestion of the amino acids.

8. Coffee. Yes, caffeine is a stimulant and there is also a risk of developing an unhealthy habit. However, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed.

9. Nuts. Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.

10. Spinach. Spinach is one of the world's super foods. It contains many vitamins, antioxidants and omega 3's. This means it would be hard to eat spinach and not feel good!

Vitamins & Supplements

Of course, it's always best to get your nutrients from the natural source. If this isn't possible, or if you can't stomach a certain food, it's best to look for vitamin supplements so you can still derive some benefits from it.

Vitamin supplements help your body get the nutrients it might be missing. Once you start consuming these necessary nutrients, you'll be on your way to feeling healthier and stress-free.

Weight Loss Coach - Steve

Hazardous Hunger

Stephen Parzuchowski — Mon, 26 Jan 2009 01:45:14 GMT

Feeling of hunger is a big reason that weight loss efforts are abandoned before the reaching ultimate goal. Since you didn't wake up overweight you won't reach your goal overnight. That's why avoiding hunger and still being able to enjoy your favorite foods is important. Studies have shown that incorporating "Flexible Restraint" can provide enough structure to limit food intake to promote weight loss while avoiding the feeling of deprivation. Practicing "Flexible Restraint" will limit your calorie intake when you feel hungry for a snack, planning for a larger meal at night or a Holiday/weekend event. This will allow you to enjoy your favorite foods when it counts the most. Depriving yourself can lead to a face plant into the Eggplant. It's important to enjoy the foods you love while losing weight this will avoid the possibility of binging. Unless it's a trigger food that you can't control, in that case IF YOU CAN'T CONTROL IT YOU CAN'T HAVE IT.

We love pizza in our house. We plan for it a couple of times a month but, we make it at home and substitute for low fat/fat free ingredients and incorporate foods low in energy density. Low energy dense foods have high fiber, protein, water or air. These foods are low in calories that tend to fill you up and satisfy longer. However, have you ever had a dinner leave you hungry? This is where hunger is hazardous. The reason is an hour or two after dinner you're most likely in front of the TV and in an emotional environment. This is like throwing gas on a fire. You have physical hunger mixed with emotion.

When physical hunger is tied with emotion you'll find yourself in the “Carb” Cabinet more often than not. This is what I found happening to me when I was losing my sixty pounds. I’d have a sensible, satisfying and balanced meal for dinner only to feel physically hungry an hour or two after. If this ever happens to you start adding a little more protein or vegetables to ensure physical satisfaction throughout the night then, if hunger strikes it’ll only be the emotion that will have to be dealt with.

To distinguish between physical and emotional hunger:

Physical

· You haven’t eaten for several hours

· Hunger intensifies (pain or discomfort)

· May feel nausea, irritable, light headed

Emotional

· Hunger subsides in fifteen minutes

· Not willing to eat a frozen bag of green beans

· Food begins to “talk” to you

· Tend to choose salty, higher fat/carbohydrate foods

In order to manage your weight you’ll need to also manage your feelings.

This can be done by:

1. Listening to your body’s signals - When your body begins to send physical signals holding off will likely lead to consuming a large comprising choice very quickly. But be careful, many times you may be only dehydrated and just need a glass of water.

2. Notice what emotions tend to make you eat - stress, bored, angry, happy, sad, celebrating. Instead of biting through the emotion write through it. Start a journal and record the emotion that’s triggering the hunger. This will not only get your mind off the kitchen but, you’ll begin to recognize what you’re really hungry for. Many times you use food as a diversion from dealing with the emotion.

3. THINK about non food options – Brush your teeth, chew gum, grab a book and a cup of tea, take a walk, remove yourself from the emotional environment.

Practicing “Flexible Restraint” and managing your feelings are techniques to recognizing true physical hunger and great strategies to achieving your weight goal. To quote a French proverb “A good meal ought to begin with hunger”.

Have a Great and Successful Week,

Steve

Weight Loss - Toxic Waist

Stephen Parzuchowski — Sat, 20 Dec 2008 21:27:29 GMT

If you don't like to throw away leftovers, tend to overeat when certain people are around, feast on tempting food or need to have "good" food on hand just in case someone might stop by then, you're in luck, you are just like me. Someone, that continually needs to manage their environment.

As a kid I used to watch Yogi Bear. This overweight, over aggressive Bear had a habit of lightening your load a.k.a. (Your Picnic Basket). The Random House College Dictionary defines a Habit as: customary practice or use, and like Yogi he had a customary practice of using our picnic basket, an environmental hazard if you ask me. When we think of a habit though, we generally talk of breaking or stopping a habit rather than starting a good one.

Today, you can't get away from talk of cleaning up the environment. But, how has your environment affected your weight loss? Would you rate your work environment, Healthy, Moderate, Very Unhealthy, or Toxic? Does the Teachers Lounge look more like Willy Wonka's Chocolate Factory or the Cardiologists office resemble the food court at a Mall?

It just doesn't stop there. How about at home? A TV commercial could trigger our face to plant into a cheese cake, chocolate cake, or you fill in the blank. An innocent date to a local restaurant could be hazardous pending on environmental pressures or influences. Don't you see? Cleaning our environment is more than saving the Beaver or protecting an amphibian egg mass. It's about protecting our health, family, and well being.

Let's take a look at our environment and how it impacts us, just not physically but, emotionally. That's where the hazard lies. It's not the Panara bread to die for or that sizzling platter, it's how we react to it. Do you crave that loaf by the smell or want to high-jack the waiter of that sizzling sound? These are all environmental hazards that if we don't control could become our toxic waist.

Clean up your environment today. Start with your house, work and eating establishment. I realize it's tough to toss out items you'd paid for, so box them up and donate them. At work, label that room with all the junk, "The Fat Room" and don't enter unless you want to become it. Restaurants should be entered with caution. Have a plan and STICK TO IT.

Bleach and ammonia mixed together is toxic. The same is true with trigger foods and emotions. Keeping these two separated is safe environmental practice.

Have a Great and Successful Week, -Steve

Have a Great and Successful Week,

-Steve