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Today's tips.. click here...
Top tip for quickest weight loss... click here....
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|If you can see it, you can be it.
What is the difference in the psychology of a winner and a loser; of one who is stressed out and one who is
relaxed; of one who is angry and one who is calm; of one who is worried and one who is confident?
Although it may not be possible to account for every variable, a large portion of the difference is attributed
to how one views situations and what one says to themselves. Many outcomes are predetermined by our
beliefs and our beliefs are influenced by our visions and our self talk.
Creative Visualization and Simulation
In examining NASA astronauts who had the “right stuff”, world class athletes, top level CEOs, the best
surgeons, and the most accomplished artistic performers, researchers have found some common traits. It
seems that many of these individuals prepare themselves mentally for any challenge they encounter. The
performance in the face of these challenges often seems effortless. The reason it appears effortless is
that these individuals have practiced the skill over and over in their mind hundreds of times. Winners are
masters of the art of simulation. They have seen themselves perform flawlessly and that becomes their self
fulfilling prophecy. As Dennis Waitely puts it, “Winners say, ‘Of course I can do it! I've practiced it mentally
a thousand times.’ Losers say, ‘How can you expect me to do it? I don't know how!’”
Watch a world class down hill skier prior to a big race and you will see them close their eyes and ski the
course in their mind. On the absolute edge of their skis, they are going faster than anyone has dared to
go. Watch the Olympic gymnast before the big event. They see themselves perform the most difficult
maneuvers without a miss. Dismounting perfectly, they see themselves “stick it” and get the perfect 10. It
is no different for the experienced sales person who negotiates the best contract or the speaker who
gives the most motivational presentation. High level performers practice physically and visually over and
over again. It was Thomas Jefferson who said, “I'm a great believer in luck, and I find the harder I work, the
more I have of it”.
Many commercial relaxation tapes use examples of guided imagery to get people to relax. If one can create
a visual scene of relaxation the body will adjust accordingly. Visualization for relaxation works best when
individuals are able to create their own relaxing scenes. Not everyone is relaxed by floating on waves or in
the clouds. These images can be very stressful for some. If you want to use visualization for relaxation,
imagine yourself being in the most relaxing environment you have ever been in. Real or imagined recreate
that special place as vividly as possible.
The power of visualization is so strong that is has been found to influence our physiology at a
microbiological level. Cancer patients taught to practice visualization of tumors shrinking and cancer cells
dying as an adjunct to chemotherapy, got well at a significantly higher rate than a control group receiving
only chemotherapy. The literature is full of examples of controlled studies where visualization has been
used to enhance both physiology and performance.
Below are some guidelines and suggestions for the use of visualization and affirmations.
Phrase affirmations using the first person singular. Take ownership of the statement. You can not control
others only yourself. For example, “I am...”, “I can...”
Phrase affirmations in the present tense when possible. You can not change the past. The future is too
unpredictable to control.
Phrase affirmations in the most positive way possible. Avoid the use of words like “no”, “don’t”, and “not”
in your affirmations. This is very important because your brain is not capable of visualizing a negative
action. The right side of your brain is predominately visual, the left side is logical and literal. In many ways
they do not communicate very well. If you are practicing self-hypnosis all suggestions should be positive.
To illustrate this ask someone to do exactly as you say, then tell them to close their eyes and not think
about what their hands are doing. If you ask them, they will tell you that when you asked them not to think
of their hands, they thought of their hands. Your visual brain can not understand the the word not. Its like
when you are riding a bike and you tell yourself not to hit a rock in the road. You will inevitably run right
over the rock because that is the picture you have created for your brain and your brain controls your
Sport psychologist have understood this for some time and there are lots of sports examples. Have you
ever been in the classic situation playing softball or baseball? Its the last inning, your team is losing, the
bases are loaded, there are two outs, with you up at bat and two strikes. If under these circumstances you
say to yourself, “don’t strike out”, that is probably what will happen. What the best batters will do is
visualize what part of the field they are going to hit the ball to. There is no doubt that they are going to hit
it, it is a matter of where they will hit it.
If you are taking an exam, or preparing to give a speech, or going for job interview, or asking someone for a
date, if you say, “don’t get stressed out”, you are creating a picture of someone who is stressed out. If you
say, “I feel calm and relaxed, I am confident and alert” then you are creating an image of someone who is
relaxed and confident.
The implications of this can be profound. If you are a parent, teacher, administrator or leader of any type,
tell people what you want them to do. Don’t tell them what you don’t want them to do.
Make affirmations short, simple and clear. Brevity furthers. Long complex statements are more difficult to
Use as many senses as possible in affirmations and visualizations. Verbalize statements out loud after
writing them down. Better yet watch yourse and listen to yourself say these statements while standing in
front of a mirror. When you visualize your performance, recreate as much of the scene as possible to
create an accurate simulation. Imagine what it sounds like, what it feels like, smells like, etc....
Make affirmations and visualizations emotional. Imagine what it will feel like to be happy, successful,
powerful, self-assured. Visualize yourself experiencing these emotions. At the same time work to eliminate
statements of negative emotions from your life (e.g., I’m tired, I’m sad/depressed, I’m lonely, I’m bored, I’m
In summary, create and image of someone you want to become and then continue to focus on that image.
Figure out what you want to be able to say about yourself and then start saying it.
It is difficult if not impossible to visualize excellent performance if your self talk is negative. The mind will
believe what you tell it. It is important to combine visualization exercises with positive affirmations. Poor
performers and those with a negative self image tend to be self depreciating. If you tell yourself you can
not do something you will be very surprised if you are successful and rightly so.
It can be very difficult to change negative self talk if this is part of your personality, part of who you are.
Often when people try to change they end up putting themselves down even more each time they catch
themselves saying something negative. For example, “I should have done better on that exam, I am so
dumb sometimes. There I go criticizing myself again, I’m such a loser”. Rather than trying to eliminate
negative self talk, try and reduce it by practicing saying positive things to yourself. This is not easy and
often people will feel silly and phony using affirmations (i.e., Stuart Smalley from SNL, “You're good enough,
you're smart enough and gosh darn it people like you”). If someone has spent their whole life listening to
negative scripts, it is unlikely that they will immediately believe the positive statements they make. It takes
time and practice.
Laughing and Weight Loss
Before we talk about burning calories through laughter, it's important to understand that everything you do
burns calories. You're burning calories right now reading this article, just by letting your body pump your
heart, expand your lungs and perform all of the other duties required to keep you alive. A 150-pound (68-
kilogram) person will burn about 22 calories just by reading for 15 minutes. Of course, adding a little aerobic
effort to your ill-advised reading-for-exercise program will burn even more calories.
Here's how many calories you will burn (using a 150-pound (68-kilogram) person as an example) by doing
the following activities for 15 minutes:
•Biking over 20 mph (32 kph): 273
•Stationary bike: 170
•Downhill skiing: 102
•Ballroom dancing: 77
•Shooting pool: 42
That sounds like a lot of work, so let's take a closer look at laughing. Laughing helps burn calories by
increasing your heart rate by 10 to 20 percent [source: Colmenares]. Your metabolism increases as well,
meaning you will burn more calories at rest once you have stopped laughing. So exactly how many calories
does laughing burn?
While the idea that we can melt our waistlines by laughing is an appealing one, we better not cancel our
gym memberships just yet. Laughing for 15 minutes a day (and not necessarily all at once) burns
somewhere between 10 and 40 calories a day [source: Buchowski]. That means that, so long as you're
laughing, you can eat three -- maybe even four -- unsalted crackers without any guilt whatsoever.
Over the course of a laughter-filled year, the daily calories burnt from laughing result in a net loss of a little
more than 4 pounds (1.8 kilograms). To add even more perspective to this, you burn more calories each day
just by drinking eight glasses of water (70 calories). But everything helps, right?
Want more on laughter and the general health benefits of being happy? Stay positive.
What is Starvation Mode? Page 3...
... Page 1, Page 2... Page 3...More tips.. click here...
|What is Starvation Mode? Page 3...
... Page 1, Page 2... Page 3....
Self Control Tips
Keep a food diary. Write down everything you eat and anything else you feel might be helpful to know.
This will allow you to measure progress and track patterns over time.
Set yourself rules regarding food. Pick ones that you know you can follow and stick with them. Then,keeping
these, gradually add on more rules until your eating is entirely under control. It's hard to restrict yourself all
way at once, and more effective to do it in increments. The idea here is to sort of sneak up on yourself in tiny little
stages, adapting to each new rule before making another.
Reward yourself, don't punish. Punishment is not effective and will do more emotional harm than physical good.
Calculate how much money you're saving by not eating and add this up until you have enough to buy something
you like (but not food). Or, put a penny (dollar, marble) in a jar for every small goal you keep and treat yourself
with something (not food) once you reach a certain amount. Remember that these rewards will last longer and
give more pleasure than food you would just eat, process, and discard.
Eat slowly, in small bites. Cut your food up into small pieces. Pause while eating to drink water or whatever other
liquid you enjoy. It takes a while for "full" signals to get from our stomach to our brain. Also, if you eat over a
longer period of time and add more liquids, it can trick your mind into thinking you've eaten more.
Take out only the amount of food you plan on eating. Wrap everything securely up before you start eating and put
it away. Don't go back for seconds. Don't nibble while preparing food, either. Those bites and crumbles add up staggeringly fast.
Think about food before and while you eat it. Think about where it came from and exactly what happened to it
before it reached you. This works particularly well with meat, dairy, and egg products.
Food associations. Find something that makes you feel vaguely ill or unpleasant, get a picture of it, and put the
picture beside your food. Switch pictures frequently and make sure to look at the pictures while you eat. After a
while you may began to associate food itself with unpleasantness, which will make you less inclined to eat.
Give yourself permission before eating. Stop and think about it, consider if you really want to eat whatever-it-is. If
your answer is yes, then say (or think) something like "I'm allowed to eat this" or "I have permission to eat this".
Plan your meals in advance, for the day or week or whatever. Decide what you are allowed to eat each day. If you
know that you will be eating, it may help you avoid eating other things.
If you feel yourself starting to lose control while you're eating, stop. Set your food down, take a long drink of
water or some other cool liquid, and take a deep breath before resuming eating. This can help interrupt a slide
into binge-mode. Remember to remind yourself that you are still going to finish your food and that you aren't
stopping, just pausing for a moment.
Sabotage your food. Make it with too much water, too little sugar, an ingredient you don't care for. Add too much
salt or pepper before you eat. You will eat less of it if it tastes bad.
Pick apart your food cravings. If you eat food in separate parts instead of all mixed into one, it feels like you've
eaten more and you don't get extra stuff you don't really need. For example, if you're really craving pizza, think
about what it contains. Bread, tomato sauce, cheese. Drink a can of V8 or eat a tomato. If you still want pizza, have
a rice cake or a few crackers or some other starch. If you still want pizza, have a piece of cheese. Or if you're
craving peanut butter, have a handful of peanuts and avoid the added sugar and oil contained in most
commercial peanut butter. If that doesn't work, eat a spoonful of honey for the sweetness overload. Same net
effect, fewer total calories, no wasted empty added crap.
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