photo credit: claudiogennari

Are you looking for some tips on how to  reduce stress in your life?

Perhaps find ways to be more productive? Maybe you just need to find a few minutes to rest.

Whatever the case may be I’m sure you’ll find some advice on the Internet. There are plenty of blogs that can instruct you on these things.

That’s right on many Self Help Blogs you’ll find advice on how to accomplish these tasks.

The articles have titles that sound like this:

• 7 Ways to Remove Stress From Your Life
• 12 Ways to Get Better Sleep
• How to Permanently Reduce Stress In Your Life

You get the idea.

Now think about those titles. What do they all have in common?

Multiple steps are involved. It’s almost like a program that you need to follow. These posts are all about adding structure into your life and if you miss a step you’ll likely feel guilty and increase the stress that you are actually experiencing.

So here’s my advice and this comes from the message I heard this past Sunday at Church.

“Take time for rest” or in the words of Jesus,

Then, because so many people were coming and going that they did not even have a chance to eat, he said to them, “Come with me by yourselves to a quiet place and get some rest.”

Mark 6: 31

Think about that quote for a moment. Because things were so busy and so many people were making demands Jesus says to his disciples “Come with me to a quiet place and get some rest.”

You don’t need a 12 step program to reduce stress, you just need to rest.

Your heart rests between every beat. Your lungs rest between every breath. Why shouldn’t you rest between events?

Modern life is busy and it’s turbulent and it puts great demands on our time. You have control though, you can choose to take some rest and I encourage you to do so.

photo credit: greggoconnell

The New Year is here and with it comes all your hopes, dreams, and weight loss resolutions. 

As I mentioned on Tuesday’s post, I’ve tapped Tom Venuto from Burn The Fat to provide his predictions for the New Year.

I hope you enjoy the article and find it as inspiring as I do.

Happy New Year! In this article, I’m going to predict your future and forecast exactly what kind of results you’re going to get in the next 12 months. Sylvia Browne, step aside… I’m pretty good at this.

Several years ago, a public relations firm in New York City asked me to write an article for one of their publications about fitness trends and predictions for the coming year.

It turned out that my “crystal ball” was pretty darn accurate. I nailed most of the predictions I made about aerobics classes, yoga, core training, “holistic” approaches, online personal training technology, the baby boomer market, increasing obesity and many other subjects.

I do confess, it wasn’t that difficult, because instead of just guessing, I actually did some research on industry statistics and I also had some “inside insights” because I’d been a health club manager for so many years and was privy to fitness business trends.

This year, instead of making predictions for the whole fitness industry, what if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of the year?

Well, no problem, I can do that too!

I would claim that I have some kind of “gift” for this, but to be honest, you and I don’t need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature’s laws of cause and effect, and (2) human nature.

On that basis, here are my 20 fitness predictions for the new year:

I PREDICT that if you can reach into your pocket on any day this year and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year’s resolution, but you didn’t turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don’t have long term goals and a “big picture” vision for your life that you will lose your New Year’s enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this just is temporary; this too shall pass,” then it will pass and it won’t set you back.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of this year as it did on New Year’s day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes this year.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make this year, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for the year ahead?

Based on my “predictions,” if it doesn’t look as bright as you’d like it to be, then don’t worry, because a prediction is not predestination.

You can’t do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.

Your friend and coach,

Tom Venuto

To see a complete fat burning system that takes you by the hand, step by step and shows you what to eat, how to exercise and how to stay motivated, all year long, visit:Burn The Fat

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat.

Below is an article written by Tom that I hope you enjoy.

Speed Eating and Fat Loss: Diet Advice Your Mom Was Right About All Along

By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

A new study just published in a recent issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all-you-can-eat buffet restaurants.
Researcher Brian Wansink and his team from the Cornell University Food and Brand Laboratory observed diners at 11 different Chinese buffet restaurants across the United States.

Their goal was to find out whether the eating behaviors of people at all-you-can-eat buffets varied based on their body mass.

Trained observers recorded the height, weight, gender, age, and behavior of 213 patrons. The various seating, serving and eating behaviors were then compared across BMI levels.

The heavier (higher BMI) patrons:

• ate more quickly
• chewed more food per bite
• used forks
• sat facing the food buffet

The thin (lower BMI) patrons:

• ate more slowly
• chewed less food per bite
• used chopsticks
• sat facing away from the food buffet

This study confirms earlier research from the University of Rhode Island published in the journal of the American Dietetic Association which found that eating slowly leads to decreases in energy intake.

Scientists even have a name for this now:

“TIME-ENERGY DISPLACEMENT”

Time-Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. The faster you eat, the more energy (calories) you’re likely to consume.

But wait, there’s even more! A study from the University of Alabama looked at satiety (how full a food makes you feel), energy density (calories per unit of volume) and eating time of various foods. To maximize the effects of Time-Energy Displacement, it was found even more advantageous to choose foods that FORCE you to ingest calories more slowly.

This includes choosing more:

Foods that have a high satiety factor such as high fiber and high water foods (so you feel fuller more quickly):

• Peas
• Red beans
• Raspberries
• Broccoli
• Green beans
• Chick Peas

Foods with a high “chew factor” (so you can’t eat them fast if you tried; you have to chew them thoroughly):

• Lean meats such as top round, lean sirloin
• Celery
• Apples
• Pears
• Peaches

Foods with a low energy density such as salad vegetables and greens (so you’d get tired of eating before you took in a lot of calories):

• Tomatoes
• Artichoke
• Cucumber
• Salad Greens
• Cabbage
• Okra

These results also confirm all the studies that have been advising us not to drink our calories. Liquid calories, especially soft drinks and dessert coffees are two of the biggest sources of excess calories in the typical American’s diet.

The problem: calories in liquid form can have a very high caloric density and can be consumed very quickly. Liquid calories also do not activate the satiety mechanism in your brain and gastrointestinal tract the way solid food does.

“Don’t inhale your food” used to be an admonishment about proper eating etiquette you heard from your mom. It is now scientifically-proven fat loss advice.

To learn more research-proven tips for burning fat, visit the Burn The Fat website.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
Burn The Fat

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat.

photo credit: kevindooley

I finally bit the bullet and started exercising. Since my son was born I’ve been living for him, which is how it should be. However, my own health has been suffering due to my eating habits going down the drain. Gone were healthy balanced meals and in was anything that came out of a box with zero prep. The effects were damning. My weight went up and my suits got tight. With a newborn in the house the prospect of buying new suits is not appealing. Nor is it in the budget.

The response then is to begin eating properly and to start exercising again! Last week began with a gradual shift towards healthier eating. You can read about that here. This week I began exercising. Right now I’m just using some old DVDs that I found around the house.

What I’m really looking for is a solid workout routine. Something that is simple, doesn’t require a large investment in equipment and can be modified. Sounds like a tall order, but I’m sure I’ll be able to track something down.

The other component I’m looking for is a good nutrition or eating plan. My thought is that 80% of fat loss is directly related to diet. I’m already working towards eating healthier, but I’m not a professional in this area so any expert advice I can find is useful.

Finally, if this is going to be successful I need goals. Without something to measure my progress against I won’t know how successful the program has been.

1. Shed my belly fat. I’ve been carrying around this spare tire for too long and it’s finally time for it to go.
2. Drop 20 lbs in weight, the healthy way.
3. Commit to exercising everyday.

How do I plan to reach these goals?

1. Start small. While I’ll be exercising daily, the intensity level will be low in the beginning. This will allow me to break into the routine and allow my body to adjust.
2. Consistency. I just need to keep at it.
3. Spousal motivation! This is my favourite part, my wife is on board. We’re going to be working out together. What’s better is I’ve shared my goals with her and she has promised to support me in achieving them.
4. Consistency.
5. Continue to eat healthy, eliminating the crap from my diet. I was fairly good last week, but fell off at the end. I need to stay strong and push past the cravings.
6. I need to remember that I’m not happy with my current physical condition. I’m out of shape and if i carry on down the path I’m on I’ll be at risk of heart disease and who knows what else. Not the future I want for myself.
7. I have a vision in mind of what kind of physical condition I’d like to be in.

Keeping these last two goals in mind will help to keep motivated and on track. I’ll keep you posted.

If you have any exercise tips or programs let me know.

photo credit: bethography – melting mama

Since the birth of my son my diet has suffered. It’s been far too easy for my wife and I to eat quick meals that come out of a box. Now, I know that these foods aren’t good for me and that they don’t provide the energy required to live to my full potential. They’ve just been the easy choice. There isn’t much involved in making them and clean up is a snap. Unfortunately, the pounds have been packing on and not in a good way. My wife and I had a chat the other day and we both decided that it was time for a change.

We’ve decided to cut out the crap and to begin making healthier choices. We know the difference, we just to take the time to make them. Listed below are some of the things we’ll be doing to assist us on the way:

1. Take it slow. If we make a radical shift in our diet over night we’re more likely to fail than succeed. As a result we’ve decided to take is slow and tackle the shift to healthier choices over several weeks. Week 1 will consist of eliminating the junk from our diet. No more pop, chips, etc. The second week will have us eating 5 smaller meals, rather than 3 large ones. We’ll still do breakfast, lunch and dinner, with two small, healthy snacks tossed in.
2. We’ll still finish off the ‘boxed’ food we have. However, we won’t be replacing it. Waste not want not is the old adage, so we’ll finish what we have, but that doesn’t mean we need to replace it.
3. Begin to purchase lean meats, brown rice and fresh vegetables. Using these items to create simple, easy to create meals.
4. Take the time to eat right. By doing this we’ll increase our energy levels, feel better about ourselves and therefore do more than just sit watching TV night after night.

What tips do you have in terms of eating properly and controlling the urges to eat those unhealthy, but ever so tasty foods?

photo credit: hoyasmeg

Exercise is the one area’s of my life that I know I need to improve on. I understand the benefits of it and I enjoy the results. However, I find I don’t enjoy the process and I make every excuse possible to avoid exercise. One of the sure fire ways to succeed with exercise is to have a partner. I’ve always found that having someone to motivate you and help track progress made it easier for me to get into the gym or go for that jog. However, having a workout partner isn’t always possible. While browsing Newsweek today I discovered the following article, Four Ways to get Physical – Digitally. It illustrates some of the new innovations with technology that allow us to bring our workout partner to us.

The Newsweek article illustrates four ways that technology has revolutionized the way we look at exercise. Increasing the Fun Factor, Connectivity, New Ways to Compete, and New Ways to Track. However, I feel the real success of these technology innovations is how they develop community while encouraging physical activity.

There is no denying that Nintendo’s Wii has revolutionized the way families view video game consoles. With Wii Sports and Fit families can play different sports and engage in activities which boost the heart rate, work on balance and hand eye co-ordination. The greatest part is it’s fun. While I wouldn’t recommend any of these as a serious exercise plan, they do encourage families and friends to engage in physical activity together. The great part is it helps build up the feeling of community.

In addition to exercising with family and friends, you are also able to compete! My wife and I play Wii Sports from time to time. We enjoy the playing tennis as a team, however my wife loves to knock me out in boxing! She usually does too! She has a really good left hook, I never see it coming. My wife is a very competitive person so the ability to beat me and have results tracked appeals to her.

The reality is that they develop community far beyond just the immediate family and friends. With the Internet we’re able to share results with a much wider community. The article highlights the Weight Watchers program that allows users to send in food eaten and exercise to supplement their program. This allows members of the program to share their accomplishments instantly with the rest of their group. It allows for a form of instant gratification.

The Newsweek article provides an interesting look at how technology is providing innovative ways to exercise. Now, if you’ll excuse me I think I’ll see if I can win a round of boxing!

photo credit: aloshbennett

Dictionary.com defines Success as:

“the favorable or prosperous termination of attempts or endeavors”

At Be 4 Success we don’t view success as the termination of a path. Rather we look at success under the lense of the following foundations: Financial, Personal, Physical, and Spiritual. In life there is only one destination, and the goal is to live a life worth living, to be happy, prosperous, and balanced. To accomplish this we aim for many smaller successes to aid us on our life path.

Financial Success

At Be 4 Success we don’t equate financial success with becoming rich. There isn’t anything wrong with that as a goal and it may well be your goal. However, we’re concerning ourselves with the journey here, not the destination. Therefore, we look at the elements that make up financial success, the disciplines that are required to reach Financial Success. These include debt management, budgetting, saving, and investing. Taking ownership of these disciplines will allow you to launch your Financial Success, laying one of the four foundations to overall Success!

Personal Success

Are you afraid of public speaking? Do you find yourself being rulled by stress? At Be 4 Success we look at small items and tools that can be used to overcome these obstacles, allowing us to grow as individuals. If we take ownership of our lives then we will learn to be successful!

Physical Success

Out of shape, tired all the time? Our bodies and our health are the one thing we have from birth until death. We owe it to ourselves to maintain healthy lifestyles. This doesn’t mean we can’t enjoy good food and good times. However, we need to ensure we are jeapordizing our future health. At Be 4 Success we look at simple ways we can increase our exercise and also how we can maintian a healthy balanced diet.

Spiritual Growth

We all have questions about our purpose in life. Why we were placed here. In fact the question why, might be the most often asked by humanity. At Be 4 Success we look at spiritual growth from a Christian perspective. In fact this perspective governs everything about what is said here. Without this central, grounding principle the rest is meaningless.

The Total Package

By combing these four foundations we work towards a greater success. The goal is live healthier, happier complete lives. Small steps taken in each of these four disciplines guides us towards that success in our lives.