You do not have to be a member of the Healthy Living Boot Camp Challenge to post or read here - All are welcome :D


If you have an article that you think will help others, feel free to post it here :)

This thread will remain, so that everyone can refer back to it when they want to....


Beth :peace:

How to Avoid Becoming a Fitness Failure
©Rick DeToma

When it comes to fitness, no one likes being a failure, yet more
than half of new exercisers quit their program within the first
six months. With a little help you can ensure you're not one of
them. Give these ideas a try as you begin your exercise program
for the new year.

Set goals If you don't know where you are going, how will you
know when you get there? Setting short-term and long-term goals
may increase your chance of success. Your goals must give a clear
picture of the end-point to work towards. Use the SMART model,
your goal should be Specific, Measureable, Attainable, Realistic,
and Time-bound. Without these you'll never know if you have
achieved the goal. You can't just say "lose weight or gain
energy." Instead say, "I will lose 10 pounds in 12 weeks by doing
strength training 3 times a week and cardio 3 times a week."

Go for variety Whether you do a home workout or belong to a gym,
build your routine on cross-training to keep things fresh and
interesting, and keep yourself from developing an injury.
Frequently vary the order of your exercises and mix in dumbbells,
barbells, resistance tubing, machine or body weight exercises.
Don't be afraid to take a class.

Track your progress Write down your measurements and weight at
the beginning of your program. Keep a workout log and use it.
Seeing results is a great motivator. At least once a month,
re-measure and review your log to see advances in your aerobic
fitness, strength, flexibility and body composition.

Seek out support A workout partner with similar goals and a
positive attitude can make your workout more fun. knowing you are
accountable to another person can be a great motivator too. So
can working with a certified personal trainer.

Devise a backup plan Time and access are the largest obstacles
to fitness, and even devoted exercisers experience lapses. Don't
use these as excuses to avoid exercise. Having some portable home
workout gear like a stability ball, resistance tubing, jump rope,
and dumbbells, will allow you to work out while traveling, at
home or even at work. With limited time, focus on compound
movements for the largest muscle groups and superset 2 for
opposing muscle groups. A brief but intense workout can be
accomplished in a few minutes.

Just do it While pumping iron may not be right for everyone, the
idea being active is. Find something you enjoy doing that
elevates your heart rate and challenges you most days of the
week. Also pay attention to how you feel. If you are like most
people in as little as three weeks you will find yourself
sleeping better and feeling more rested.

The information contained in this article is strictly for
informational purposes and is not intended to provide medical
advice. If you are sedentary or over 40 please get clearance from
a doctor before starting an exercise program.

About the Author:
Rick DeToma is a fitness coach, and trainer
who specializes in home workouts. Contact Rick for a no
obligation telephone fitness assessment at:
http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News
http://www.tailored-fitness-home-workouts.com/newsletter.html

Beth :peace:

Is Your Attitude Right?

for Success and even more importantly,
for HAPPINESS in the journey of life.

by Craig Lock

"You are today what you thought about yesterday You will be tomorrow what you
think about today, Every attitude is positive or negative, It doesn't matter
what happens to you, It is how you take it that matters."
"In the game of life you can be up one moment and down the next. The reason is
not luck as in snakes and ladders, but the attitudes you choose consciously or
unconsciously."

Your attitude will determine your entire outlook on life and how you see the
world- happy or sad, positive or negative. You can choose to see it through
rose-coloured spectacles (the eternal optimist who is out of touch with
reality). You can also see everything as dark clouds (the absolute pessimist),
or choose to see that every dark cloud has a silver lining, which is a good
attitude to have. Well it's true anyway!

I am the eternal optimist, out of touch, some say. Some people pick up the doom
and gloom portrayed by news- papers and the media and transfer it to their own
daily living. Attitude clouds verything that happens to you and how you react to
situations, crises, etc.

Your attitude is your perception of an event - it is your reality. You may
perceive a certain situation to be a disaster, while another person may see it
differently, as a positive opportunity for trying something new: e.g.. on
redundancy or job loss or loss of a relationship.

As we have seen, one's attitude is closely related to your self-image and it is
probably the most critical factor in determining how successful or how happy you
will be in life. The inner attitude you have about yourself will determine your
level of success far more than the skills and training you have ever received.

1. Your Attitude Determines Your Destiny

Personally, due to a traumatic event some years ago, my self-image was severely
knocked, which impacted on my attitude for quite a length of time. This was
passed onto my wife, who suffered a severe emotional crisis. Our negative
attitudes, together with extraneous circumstances, made life very difficult and
stressful, leading to misjudgements, personal trauma and an inability to make
decisions.

However, entirely on our own, we have lifted ourselves and bit by bit, regained
our normal positive attitudes, which has enabled us to achieve wonders and a
happy life- style.

2. The Factory of the Mind

Your thoughts become your beliefs, and your thoughts determine whether "good"
(positive), or "bad" (negative) messages are sent from the brain to the rest of
your body. There is a complex relationship between the mind and the body.
Physical disorders are caused by your state of mind. What you think can
literally make you sick or healthy. The attitude you hold about yourself can
give rise to feelings of joy, despair, anger, rage, etc. and can even cause
heart disease, asthma, and ulcers known as psychosomatic illnesses).

The attitude you hold about yourself also affects your relationships with other
people. After a divorce, when a person's confidence is at a low level and they
may feel a failure, they are more likely to die of certain medical disorders
(because their mental powers of resistance and self-esteem are low).

"The greatest discovery of my generation is that human beings can alter their
lives by altering their attitudes of mind."
So says William James, in American Psychologist

Positive thoughts produce positive results, and negative thoughts produce
negative results. We should try to understand how our thoughts arise and are
influenced; they come into the brain from what we hear, what we see, what we
read and what we say to ourselves.

We get our thoughts/attitudes from the media, those with whom we mix and through
self-talk. Negative people are the product of a negative environment. Self-talk
is what we say to ourselves all day long. A number of sportsmen use this
technique to stay positive. Sports psychologists also use it. (See my book on
sports psychology called 'The Winning Mind'.)

Some people, on learning that they have cancer, have been known to go into shock
and die. There have also been cases of people whom, expected to die far sooner
by their doctors, have willed themselves to stay alive for an event like the
birth of a grandchild. Australian aborigines can subconsciously will themselves
to die when the bones point to them (known as voodoo). Or is it a hoodoo
perhaps!

Optimism and pessimism are learned attitudinal behaviours and they can be
relearned. We need to constantly monitor our inner navigational system, our
attitudes to make our own course corrections. Negative thinking cripples the
mind, like polio cripples the body. The cure is positive thinking - a positive
outlook for opportunities does wonders for one's attitude. Many discoveries or
luck come by chance. SERENDIPITY is the faculty of making happy and unexpected
discoveries by accident. Do try anything!

WHAT IS your outlook on life - happy or sad? Do you see the glass as half-full
or half-empty? Remember what you believe in normally happens. In other words,
"YOU GET WHAT YOU EXPECT". This is known as self-fulfilling prophecies, so top
golfers expect to hole their putts and are surprised when they don't.

"Blessed are those who expect little...

because they will RECEIVE LITTLE."

Be ENTHUSIASTIC - walk, talk and act enthusiastically and you will find that it
is contagious and that people will be attracted to you.
*
Summary

* Attitudes are more important than facts.

* How you take it is more important than what happens to you.

* Attitude acts as a selective filter affecting perception : we choose to see
the best or worst in any situation.
N.B:
* AS WE THINK, SO SHALL WE BECOME

We are not as we think we are, but as we think- the quality of our thinking is
more important than what we think about. How we think is our strangest secret.

If your goal is wealth, but your thinking is poverty-stricken, your attitude
will cancel out the achievement of your goal. If your goal is health and you
choose healthy thoughts, you will realise your goal. NB: Attitudes beat facts
every time.

"We need to be beneficiaries of our attitudes, not victims."
"Our attitude determines our altitude".

Craig Lock (Eagle Productions)

Authors Note:
Craig Lock has written extensively in the field of self help.
This extract is from his first published book HANDBOOK TO SURVIVE
- a collection of writings on various subjects to help every man
or woman survive in a rapidly changing, uncertain world. To order
HANDBOOK today click on http://www.craiglock.com/books.html
or contact Craig at clock@p...
Books by Craig Lock are available at: http://www.bridgeniche.com

Uplifting, encouraging and empowering people through the power of words and
thought energy. Change YOUR world and you change THE world."

THIS ARTICLE MAY BE FREELY PUBLISHED

"If you have knowledge, let others light a candle to it."
- Margaret Fuller

Beth :peace:

I mentioned this article recently when I talked about H.A.L.T. Now that there is a place to put it, I will post the whole thing.


Connect the Dots

Health Sciences Institute e-Alert

December 09, 2004

**************************************************************
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e-mail because you have either signed up for our
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follow the instructions at the bottom of this page.
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Dear Reader,

Trying to lose weight? According to a new study, there's a
simple way to improve your chances that your diet will be
successful. You don't have to purchase anything, and you
don't have to take any prescriptions or exotic supplements.
And add this to the bargain: you might also reduce your risk
of a disability later in life.

Sound too good to be true? Well it is. Because in order to get
this weight-loss benefit you'll be required to do something
far more difficult than shell out a few dollars: You'll have to
discipline yourself to get more sleep.

------------------------------------------------------------
Sweet dreams
------------------------------------------------------------

Except for my nephew who is four years old, I don't believe I
know anyone who's getting enough sleep. I don't. My
husband doesn't. My friends, family, colleagues – none of
them seem to get enough sleep on a regular basis. Most of us
are too rushed and too busy (especially at this time of year) to
make sure we get seven to eight hours per night, which is
considered ideal for most people.

By some estimates, Americans average about six hours per
night. That may be enough for some. But if you want to help
make your diet work, you'll probably need more than that,
according to a study from Columbia University, presented at
the annual scientific meeting of the North American
Association for the Study of Obesity (NAASO).

Researchers used almost 10 years of data collected on nearly
18,000 subjects who took part in the National Health and
Nutrition Examination Survey (NHANES); a study that
gathered information on general dietary and health habits.
After accounting for other factors that contribute to obesity,
the Columbia team reported these estimates:

* Less than four hours of sleep per night increases obesity
risk by 73 percent, compared to subjects who slept seven to
nine hours each night
* An average of five hours of sleep per night increases
obesity risk by 50 percent
* An average of six hours of sleep per night increases obesity
risk by 23 percent

The researchers believe that body chemistry might explain
the link between sleep deprivation and obesity. A lack of
sleep increases grehlin, a hormone that sends a hunger signal
to the brain. At the same time, the level of a protein called
leptin drops. Leptin helps suppress appetite, so when the
level is low, appetite increases. Combine too much grehlin
and too little leptin, and you've set the stage for an intake of
too many calories.

------------------------------------------------------------
The middle way
------------------------------------------------------------

For those diligent souls who find a way to reduce their
waking hours and get more sleep, a reduced risk of obesity is
just part of the reward. Because if body weight is controlled –
especially abdominal fat – simple daily tasks may be more
manageable in later years.

In another study presented at the NAASO annual meeting,
researchers at Wake Forest University Baptist Medical
Center demonstrated how abdominal fat may play a role in
disability among the elderly. More than 9,000 subjects were
measured for waist-to-hip ratio, weight and height. Nine
years later these measurements were taken again. At that time
the subjects also answered questionnaires about their ability
to perform typical daily activities such as household chores,
cooking, dressing, etc.

The researchers found that subjects whose abdominal fat
increased over the follow-up period were less able to
adequately care for themselves and complete the daily tasks
most of us take for granted.

Of course, this is only one drawback to out-of-control
abdominal fat. Of more concern is the development of
metabolic syndrome, for which abdominal fat is one of the
key symptoms. As I've mentioned in previous e-Alerts, when
an expanding waistline is combined with high blood pressure
and elevated levels of triglycerides and C-reactive protein,
risk of heart disease and type 2 diabetes rises sharply.

I'm not suggesting that getting a little more sleep each night
is all it will take to prevent the development of abdominal fat
or metabolic syndrome. But when we connect these dots, and
then connect others – such as daily exercise and a balanced
diet free of refined simple carbohydrates – a picture of good
health emerges.

Any regime will do - just stick to it

08.01.05
By JEREMY LAURANCE


If the bathroom scales reproach you with their tale of Christmas excess, here is a piece of advice: do not waste time trying to decide which diet to follow.

A comparison of four popular diet plans, including Weight Watchers and Atkins, has shown that it is not the diet you choose that determines how much weight you lose, but the rigour with which you follow it.

Low carb or no carb, high or low fat, protein rich or poor - it makes no difference.

The finding suggests scientists may have to change their approach to obesity. Instead of searching for the most effective diet to help people lose weight, they should be matching individuals to the diets that best suit them.

This new science, dubbed "nutrigenomics", could increase adherence rates among dieters and promote weight loss, they say. But there is currently no way for doctors to match a diet to an individual's "diet response genotype", the genetically determined way in which they react to certain foods.

It has always been known that success in dieting depends on the dieter's psychological determination to change. But the new research suggests that if a way could be found for individuals to select the right diet, it could ease the demands on willpower.

The finding comes as the dieting and fitness industries enter their peak January season, when millions of people seek to repair the damage caused by the festivities. But the evidence suggests that up to half will fail. The researchers found that between 35 and 50 per cent of those who started the four diets had abandoned them within a year.

In the study, Michael Dansinger and colleagues from the Tufts-New England Medical Centre in Boston, US, assessed adherence rates and the effectiveness of four popular diets - Weight Watchers (restriction of portion sizes and calories), Atkins (minimise carbohydrate intake without restricting fat), Zone (moderate macronutrient balance and glycemic load) and Ornish (restrict fat).

They followed 160 overweight or obese adults aged 22 to 72 who had high blood pressure, high cholesterol, high blood sugar or other health problems who were randomly assigned to one of the four diets. After two months of maximum effort, the participants were left to decide for themselves how closely they followed their diets.

The results showed that average weight loss after one year was 2.08kg for Atkins; 3kg for Weight Watchers; 3.2kg for Zone and 3.3kg for Ornish.

- INDEPENDENT

Five Ways to Fit Fitness Into Your Life
©Rick DeToma

Everyone is pressed for time these days. It does not have to mean
that fitness can't be a part of your life. In as little as 10
minutes a day, you can begin to make positive changes to your
body.

People often have an all or nothing idea about exercise. They
feel that if they can't fit in an hour of exercise that they will
do nothing instead.

Successful exercisers make fitness an important part of their
lives. Try scheduling your time to exercise like you would any
other appointment.

If you are struggling to fit exercise into your day, try these
fitness tips:

1. Tackle one body part per day and perform as many reps as it
takes to reach failure. Or set a rep goal for yourself and do as
many sets as it takes to reach your goal.

2. Exercise while you watch TV. (Don't just sit there, DO
something.) Why not do some crunches, or leg extensions while
watching the tube? How about some lunges? Anything yo can do in a
gym sitting down, you can do at home sitting down in front of the
tube.

3. Superset your workouts. Put two exercises together and perform
them one after another with no rest in between. You can either do
a mixed superset of an upper and lower move combined, or you can
choose two opposing muscle groups like chest and back.

4. Combine 2 moves into 1. Any time you perform a lower body
exercise and your arms are not involved you miss out on a
time-saving opportunity.

Try performing a lunge with a curl, or lateral raise. Or a squat
with on overhead press.

You could create an entire workout around this concept and divide
up your body parts and exercises so that you keeps things
fresh.

5. Circuit training. Select a number of exercises for your entire
body and perform them as a circuit with little or no rest in
between. Repeat as time allows for 2-3 circuits.

People will always find excuses to not exercise. These tips show
you how to fit exercise into the busiest of schedules and get the
benefits of regular exercise.

It's not about finding the time to exercise, it's about MAKING
the time to exercise. No matter how busy you are. It's always
better to do something than nothing.

The information contained in this article is strictly for
informational purposes and is not intended to provide medical
advice. If you are sedentary or over 40 please get clearance from
a doctor before starting an exercise program.

About the Author:
Rick DeToma is a fitness coach, and trainer who specializes in home
workouts. Contact Rick for a no obligation telephone fitness assessment at:
http://www.tailored-fitness-home-workouts.com/contact.html

Get more tips like these by subscribing to Tailored Fitness News
http://www.tailored-fitness-home-workouts.com/newsletter.html

Beth :peace:

HOW TO MAKE THE MOST OF YOUR MIND -
How to Get What You really Want in Life

by Craig Lock

"The mind is the citadel of the soul, wherein is housed the
connecting link between the conscious thinking process of man and
Infinite Intelligence. The only thing the Creator has given man
is the right of absolute control - it is the most imporant of the
gifts of the Creator...and the means by which man may control the
major part of his earthly destiny.
- Napoleon Hill

"Within you right now is the power to do things you never
dreamed possible. This power becomes available to you just
as soon as you can change your beliefs."
- Maxwell Maltz

"What would you do in life, if you KNEW you could not possibly fail?"

In this work we'll explore the link between the mind and spirituality, by taking
a brief look at the relationship between the psychological and the higher
dimension of the spiritual realm.
This work is a practical guide to help you make the most of your
circumstances, through utilising the amazing power of the human mind.
I hope that it will help you, as much as it has helped me in writing my
journal (keeping a daily record of my thoughts and progress).
If I'm on the wrong track, I've really made an ass of myself!

This work is a practical look at the steps to take to see one's wildest
dreams turn into reality...through making the most of the amazing
powers of the human mind.

I have brought in some spiritual aspects, as I believe we are all on a
spiritual journey in an "earthly existance". We are spiritual beings;
because we humans do not live solely by instinct, as we have the
POWER to make CHOICES in our lives (we live at a higher plane than animals...at
least most of us!).

So I'll be sharing some philosophical principles in life, based on MY beliefs.

Firstly, ask yourself this vitally important question:
WHO AM I?

This is the "core of you and the real essence of our being". What excites you
and makes you "tick-tock-clock". It is not WHAT I am (in other words what you DO
or a living), eg truck-driver, laywer, sales clerk, nurse, accountant (oh dear!)
and so on.
What "fires you up" with passion?
These are what brings you most pleasure, activities that you are best at, ie.
your God-given gifts. I love writing to "touch" and hopefully help in
encouraging others to be all that they can become and so live more joyful and
fruitful lives.

For most people their jobs (= "just on broke") are merely a means to the end -
paying the bills and earning a living, but the means usually becomes the end in
itself. That is how most people define themselves, eg homemaker.
Incidentally, if you are really stuck in the deep brown stuff, our greatest
problem is also God's greatest opportunity - to work miracles in our lives.
I truly believe that!

All one needs to do is follow ones heart and TRUST fully, taking one step at a
time in total faith...then one step leads naturally to the next.
*

Now, HOW TO GET THERE?
Firstly,
Analyse where you are in life and how you got there.
Well that's another book!

MEDITATE
To know where you want to go, you first have to know where you are standing on
the "map of life".

What do I most want out of Life?

PRAY, if you do that. Prayer operates through the subconscious mind connecting
to God, "Infinite Intelligence", the Creator of the Universe, "Higher Self",
Divine Wisdom. The subconscious mind is your gateway to unlimited power.

Write down a mission statement for your life. What is your main PURPOSE for
being on this planet? Not just to take up space or inhale oxygen, please!

Who do I want to really Be?

It all starts with DESIRE (intense/burning).

The first step is making a DECISION:

I want to be a writer, who uplifts and inspires people to reach for their
ultimate dreams and become all they can possibly be.
"My dream is encouraging and helping other people to fulfill their potentials ,
to reach for and even realise their dreams."
This is the path I KNOW that I am headed to achieve my destiny, even though
logic (and some "well-meaning" acquaintances have said it's impossible from here
in "Sleepy Hollow"). I took the DECISION to work really hard, follow my heart
and not my mind (logic) and just TRUST a favourable outcome to my endeavours.

I truly believe God, Life, the Universe has a plan or every life, but it's up to
each individual to FIND it themselves, then take the decision to follow that
path, "come what may". Life is all about CHOICES...and making the right ones for
YOU in total FAITH.

In so doing, I believe we glorify our Creator. The purpose of life is expressing
our individual talents for the good of humanity and I believe, God is happiest
when we can express our love back to Him/Her/It.

""Every man has his
own destiny; the only imperative is to follow it, no matter where
it leads him."
- Henry Miller

"The task ahead of you can always
be overcome by the power within you...and the seemingly difficult
path ahead of you is never as steep with the great spirit that lies within you."

- Craig Lock

"Our talents are our gifts from God... but what we do with them
are our gifts TO God."
*
Here are some recent notes from my journal...

I DECIDED to put my main FOCUS into studying the human mind and writing this
account ("hence"- nice word eh?) this journal. I am just TRUSTING (unlike a
'net' colleague, who purely look at the financial rewards for the effort) and
"some sane" acquaintances who say, "get a proper job". I believe GIVE FREELY,
without expecting, then you'll be surely blessed.

Signed off with an attitude of GRATITUDE that I love my fascinating "work" and
am living the perfect life ("crazy" to others) for ME.

Thursday 8th April 2004:

My goal or the Easter long weekend to is work on this manuscript and read more
on the unlimited powers of the human mind (don't worry about mundane domestic
issues, like housekeeping, gardening and mowing the lawn). Who cares about those
things!
So made the decision to continue along this path.

The four "D's":
It all starts with:

* DESIRE (intense, burning and passionate)
What do you really want out of life?
What is your DEFINITE PURPOSE?

* Make the DECISION to go for it and neglect boring domestic chores.

In order to get there, you'll need to develop
* DISCIPLINE (self) - usually in big doses.
(I'm typing this on a "wild" Saturday evening in "Sleepy Hollow").

CHAPTER ONE:

DEVELOP A SENSE OF PURPOSE OR YOUR LIFE:
What are your deepest DESIRES and VALUES?

2. SET YOUR PERSONAL GOALS:
Make the DECISION to go for your deepest desires, your wildest dreams.
Are you honestly prepared to make all the sacrifices, no matter how long it
takes to "get there"?

What is a miracle? I don't think a miracle an only be defined as an occurrence
violating natural laws. In fact, I see my situation as a miracle, considering
how far I've come and where I am now in my life with my resources.
I truly believe my calling is building bridges through the net at this stage and
still believe my path and vision lies in electronic publishing.

TOOK THE DECISION: WRITING (and web publishing) IS MY MAIN PATH in the future -
encouraging others through my writings online + people in the "real world". So
made the personal decision to be an "incorrigible encourager" (and" information
and inspiration distributer").
Make the DECISION:
to FOCUS on your desired outcomes. EXPECT a favourable outcome to your
endeavours.
"Blessed are those who expect little...
because they will receive little."

I'd better expect "heaps" then from endeavours.

Never mind, I'll just work steadily and see what happens. What the Universe
brings forth, but I love the uncertainty of the journey anyway!

The key, I believe is INTENT - the SPIRIT with which you undertake any course of
action. ACT. Just DO, without focussing overly on results. Of course, the
hardest thing is getting the right balance between objectives (results) and just
doing for the pleasure.
(This will depend on things, like your personal needs at the time, mind-set,
temprament, outlook on life, attitude - whether optomistic or pessimistic,
etc.).
As the sportspeople say, "get in the zone" and "go with the flow". I find I get
my best results when I just do my very best at a particular task or goal, work
steadily and consistently each day, taking one step at a time. Stop striving and
simply "let go and let God."

..and that's what I'm doing greatly enjoying writing this "work".

THINK, like a child. Children have incredible imaginations. What were the dreams
you had as a child (before the responsibilities and "burdens" of adult
maturity)? NOTHING IS IMPOSSIBLE!

We CAN/we WILL do it with God's help.
Keep a POSITIVE ATTITUDE at all times, when you encounter seemingly
insurmountable obstacles (and you WILL),
Trust your intuition/God.
Pray about the right path for YOU.
TAKE ACTION (massive).
ACT "as if" you are already successful and visualise "arriving there". Crazy!
The future does not have to be the same as the past. Say, "everything in my
life has prepared me for this journey".

THINK RIGHT. It's not what you think you are,
but WHAT YOU THINK... you ARE.

"Work as if everything depended upon YOU and TRUST (and pray) as if everything
depended on God."

Then watch "miracles" happen in your life, as you achieve your most earnest
desires.

Just do your very best to make A DIFFERENCE in this amazing world and have great
fun along the way. That to me is true success*.

* (like loving a lot, laughing a lot and having good friends).

This path will be used as a testimony to the unlimited power and love of God,
our Creator, who know's each one of us intimately and consequently what's best
for YOU...

so love the magical journey of life.

Happy travelling

Craig Lock

“Try not to become a person of success but rather try to become a person of
value.
- Einstein

"Man is mind
and evermore he takes the tool of thought
and, shaping what he wills,
brings forth a thousand joys,
a thousand ills.
He thinks in secret
and it comes to pass -
Environment is but his looking glass."
- anon

Thanks so much for sharing with me, dad.

These beautiful words are very meaningful and perfectly epitomise my
personal journey...

Broken Dreams

"As children bring their broken toys with tears for us to mend,
I brought my broken dreams to God because He was my friend.

But then instead of leaving them with Him in peace to work alone,
I hung around and tried to help with ways that were my own.

At last I snatched them back and cried, 'How can you be so slow?'
'My child,' He said, 'What could I do? You never did let go'."
- by Lauretta P. Burns

"Inspirational Books" * are available at: http://www.craiglock.com/books.html
and http://www.bridgeniche.com

* Hard copies and e-books by Craig Lock - fiction and non-fiction

Check out an interesting new writers site at http://www.soulful-writer.com

THIS ARTICLE MAY BE FREELY PUBLISHED

Beth :peace:

The following was sent to me by Sweet Jean. This is good stuff!

Climbing Out of Your Comfort Zone:
The Ultimate Secret to Lasting Change and High Achievement

Take a moment and think about the sum total of everything
you're currently doing to improve your health, fitness,
physique and athletic performance. Think of every detail;
the workouts, the dieting, the level of effort, the sweat,
the time - everything.

Now grab a pen or pencil and draw a small circle - about
the size of a golf ball - in the center of a sheet of paper.
Imagine that all the work you're doing is contained in that
small circle. Inside your circle, write the words, "Where I
am now: My comfort zone."

Next, take your pen and draw another circle outside the first
one so you have two concentric circles. (If you didn't draw
the first one yet, go ahead and do it now so you have a visual).

The larger circle represents personal growth, and positive
change. In the fitness arena, that might mean better health,
higher levels of cardiovascular fitness, increased strength,
bigger muscles or decreased body fat. In sports it might
mean performing a skill or event at a higher level of competency.

If you're not seeing the changes you want - a frustration so
many people are experiencing today - it means you're staying completely inside that circle of comfort most of the time.

In order to make a positive change in your life, you have to
expand your boundaries by climbing outside your comfort zone. If that's all there is to it - if a little step outside
your comfort zone is all it takes to grow and improve -
then why don't more people do it? What makes that little
step so difficult?

The answer is simple: In the space between your two circles, write the word, "pain" a few times, all the way around the circumference.

You see, the second you leave your comfort zone, you experience pain, discomfort and awkwardness. Since all positive changes take place outside the comfort zone, change is painful. The very moment most people feel the pain, they pull back inside the comfort zone. This is the reason why most people fail to improve themselves or create lasting changes in their lives: They are unwilling to put up with the pain of change.

The pain we're talking about may be:

(1) the physical pain of muscles aching and lungs burning,

(2) it may be the emotional "pain" of feeling awkward and clumsy at doing something new (such as a complicated exercise or athletic maneuver), or

(3) it may be the "pain" of discipline and sacrifice. (For
example, saying no to dessert, getting up at 5:30 a.m. for
cardio, or passing up a night out with your friends).

Most likely, it's all three types of pain.

The statement "no pain, no gain" has been misinterpreted,
criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always "comfort zoners" who haven't achieved much with their lives. Don't listen to them. Instead, follow the small percentage of people who step out and achieve great things.


Achievement expert Brian Tracy says, "90% to 95% of people will withdraw to the comfort zone when what they try doesn't work. Only that small percentage, 5 or 10 percent, will continually raise the bar on themselves; they will push
themselves out into the zone of discomfort, and these
are always the highest performers in every field.

Studies at the University of Chicago by Mihaly Csikszentmihalyi, author of "Flow: The Psychology of Optimal Experience" concluded that the highest achievers are those who consistently push themselves out of their comfort zones. Instead of withdrawing to their comfort zones when they don't get immediate results, they force themselves to stay at this awkward, uncomfortable
and painful (but higher and better) level of performance until
the pain finally subsides and they become comfortable at the new higher level.

In William James' essay, "On Vital Reserves: Energies of Men" he wrote, "Compared to what we ought to be, we are only half awake. Our fires are dampened, our drafts are checked. We are making use of only a small part of our possible mental and physical resources. The human individual thus lives usually far within his limits; he possesses powers of various sorts which he habitually fails to use. He energizes below his maximum, and he behaves below his optimum."

It's a widely accepted fact that we only use a tiny fraction
of our physical potential and even less of our minds. However, no true expert in human potential today would ever dare set a definite limit on what we are ultimately capable of achieving because for all practical purposes, our potential is literally infinite.

Have we seen any slowdown in athletic, intellectual, spiritual
and scientific advancement during our lifetimes? Quite the
opposite; the curve of progress is accelerating thanks to the
brave souls who had the courage to step out their comfort zones.

Meanwhile, the mediocre masses are left further and further behind because they would rather pull back into the apparent comfort and stability of their small "circles" rather than step forward through pain and into growth.

Ironically, when someone says, "I'm happy just staying right
where I am," he or she is demonstrating their ignorance of
a basic law of nature. It's the natural law that all things
in the universe are either growing or decaying. There is no
standing still. "Comfortably maintaining" is an illusion.
Truth is, you must grow. You must push yourself beyond what you've done in the past if you want to avoid falling behind.

You don't necessarily have to aspire to become Mr. Olympia, Tour De France winner, or heavyweight champion of the world, but you must continue to grow, whatever that means to you.

All you have to do is step outside your comfort zone and
endure the "pain" of effort, discipline, sacrifice, frustration
and hard work, and your reward of growth is as certain as the sun rising in the East tomorrow.


Soon the pain subsides, you enjoy the benefits of the change, and the pain is forgotten. You've reached a new, and higher plateau of achievement. Be on guard, though, for it's not long before that higher level becomes your new comfort zone, and then it's time to press on again.


Ultimately, you can't avoid experiencing pain of one kind
or another. Project yourself into the future for a moment;
see yourself in your final days, reflecting on what you've
achieved in your life time - and reflecting on what you wanted to achieve, but didn't even attempt. As you visualize this scene, remember the words of Jim Rohn: "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."


Your friend and coach,

Tom Venuto, NSCA-CPT, CSCS
Certified Personal Trainer
Certified Strength & Conditioning Specialist
Fat Loss Coach
tom@burnthefat.com