Optimize Your environment

All of us have moments when we feel sad or anxious about our life. Feeling down in the dumps from time to time is normal, but that doesn’t make it a good experience. Unhappiness, in excess, can also impair a person’s ability to cope with life’s challenges and to be productive. Learning to be more optimistic is the cure for sadness and worry. An optimistic attitude makes it much easier to overcome difficulties and to live well. Here are some ways to have a more optimistic attitude to life.

 

1. Take responsibility.

Some people try to blame others for anything that goes wrong in their life. Recognizing that you and only you are in charge of your life will give you a healthier outlook on the world. If things go badly, don’t look around to see who you can blame. Look at yourself first. Discovering what you did wrong will give you knowledge of how to do better in the future. Knowing that you are master of your own fate will allow you to put your mistake behind you and proceed forward optimistically.

2. Reflect.

Taking some time, even just a few minutes, to step back and consider all you have to be thankful for can really change your attitude to life. Instead of only seeing the bad side of things, you’ll be reminded of all you have to be glad for. Think about things like your family, your friends, your health, and your career. Is every aspect of your life a reason for joy? No, of course not. But you probably have more to be optimistic about than you had thought.

3. Make plans.

Optimism is all about looking towards the future. If you have nothing to look forward to, being optimistic will be impossible. Solve the problem by setting goals for your life. Want to start your own business? Want to get in shape? Whatever your dream, make a plan with a concrete goal for your future. With a vision of what’s to come in mind, you’ll feel as if your life has direction and meaning.

4. Take pride.

A big part of feeling optimistic is knowing that you are capable and competent. Negative people will credit even their own success to luck or the efforts of others. Look back at your life and everything you’ve accomplished. Examine each event and you’ll see how your success was due to your own skills, habits, character, and perseverance. It’s not a coincidence that you achieved these things, so why not look to the future with hope? More success can be expected.

5. Get help from others.

Inevitably, there will be times when you feel pessimistic and unhappy. In such situations you need good friends to help put you back on even keel. If you’ve lost perspective and are seeing the world in a completely negative light, a friend or family member can help you recover. Negativity can be like a poison that worsens with time. Stop the damage by venting your feelings to someone you know will help you see the good side of life again.

6. Take joy in simple things.

Pessimists see only the bad side of reality. Such people think that the things they don’t have are the most valuable things in the world. A healthier attitude is to get happiness from simple things, such as the beauty of nature, your health, or your closest family members. Money, material things, and status don’t really make us happy, so don’t waste your time wishing you had them. Taking joy in what is already yours is a better path to optimism and happiness.

7. Improve your surroundings.

The TV you watch, the books you read, and the people you spend time with all have an enormous effect on your mentality. Surround yourself with negativity and you will soon acquire a harmful mindset. Examine your life and cut out the most damaging influences, replacing them with more positive things. For example, stop watching that TV show that leaves you depressed and angry. Use the time to do something productive instead, or watch a more upbeat program.

Optimism is one of the greatest gifts you can give yourself. Optimism is like an all-purpose tool that makes the task of living life well far easier to accomplish. Don’t let negativity and a pessimistic mindset ruin your life — begin a new life of optimism and happiness today.

 

 

 

 

 

 

 

 

Stay POSITIVE in the face of negativity

Sometimes it can be hard to stay positive and happy. Negative people, things, and situations can make your life a living hell… but avoiding them is easier said than done.

Perhaps you can’t move to another place at the moment because you lack the funds. Or maybe for some reason, you can’t leave your negative family behind without feeling guilty or irresponsible.

In this case, you need to deal with the negativities head on instead of avoiding them. Here are 10 simple ways to do that…

1) Make A Conscious Effort To Find The Positive Side In Everything.

Oftentimes, you can’t control what happens to you; but you can certainly respond in the most positive way possible. Look for the good side in everything.

If someone criticized you harshly, thank her for her valuable insight and see if there’s any lesson you can learn.

If your friend arrived one hour later than your scheduled time or didn’t fulfill a promise, don’t lash out at him. See it as an opportunity to develop your character (patience) and a chance to find out who your real friends are.

If something upsets you, change your perception from having an “annoying” experience to a “fascinating” one.

Here’s a harsh reality – you might be attracting the negativity you’re experiencing now. So if you want to start manifesting favorable results, be positive from the inside out… in your thoughts, words, and actions.

2) Have A Gratitude List.

It’s almost impossible to feel depressed if you have so many things to be grateful for. No matter how bad things may turn out, you’re still in a much better position than many other people.

Can you see? Hear? Walk? Talk? Do you have people in your life who love you? Can you eat at least 3 times a day? Do you have a home? These are just some of the little blessings you could appreciate.

And there are lots of bigger blessings you could be grateful for!

Write them down in your journal or index card, then read them every chance you get. You’ll attract more blessings as a result, and you’ll feel much better too.

3) Find Time To Laugh.

Laughter is the best stress-reliever. Bar none. Everytime Laughter is a staple at our house., I feel so ecstatic and lighthearted.

So develop the habit of laughing everyday, even for just a few minutes.

Watch youtube videos of bloopers, gags, or an episode of Ridiculousness and turn on other things that make you laugh.

Record funny experiences if possible, so you can watch them over again.

Or you can simply remember funny situations, so you can laugh your heart out any time you want.

4) Don’t Give A Damn.

This doesn’t mean you’ll stop caring about the people and events in your life; it only suggests that you cease thinking or worrying about what others might think about you.

As Aristotle said: “There is only one way to avoid criticism: do nothing, say nothing, and be nothing.” But what a way to waste your life!

So what if they get mad about your decision, or your idea might sound impractical to them, or they don’t like the way you express yourself?

As long as you’re doing it with a clean conscience, in an ethical and responsible manner, their perception of you being “wrong” or “stupid” doesn’t matter!

5) Say Something Positive For Every Negative Statement.

Here’s a simple way to drive negative people crazy…

Counter their negative words with your positive statements! Always have something good to say to offset their negativity.

If They Say: “Most people who tried this business have failed.”
You Say: “That’s great! I’ll be one of the few people who will succeed.”

If They Say: “No one would buy your product.”
You Say: “Interesting. I’ll see what I can change to make this marketable.”

If They Say: “Why can’t you learn what I’m teaching you?”
You Say: “The first time is always the hardest. But I’ll keep practicing until I get it right.”

If you can’t think of any positive reply, just say “thank you for your opinion” and carry on.

 If you keep doing this, your positive attitude might rub off on them or they might give up being negative around you. Either way, you win!

6) Listen to Motivational Speakers Any Chance You Get.

As negativities and challenges arise, our motivation wanes out and we begin to doubt if we could ever achieve our goals.

To continue staying positive and inspired, I go to youtube and watch your favorite motivational speakers every single day.  That will light a fire under your butt!

Listening to Jim Rohn, Les Brown, Zig Ziglar, Earl Nightingale, Tony Robbins, Brian Tracy, and other speakers can bring dramatic changes to your life.

Listen to them any chance you get; but the best times are in the morning after you wake up (so you could start your day right) and in the evening before you go to sleep (so your subconscious could better “absorb” the principles you’ve learned).

7) Live A Healthy Life.

Negative people and things can stress you out of your wits and weaken your immune system, so live as healthy as you can to stay resilient in the face of pessimism.

Here are some suggestions:
– Eat organic fruits and vegetables as much as possible. Avoid processed and sugary foods.
– Get at least 7 to 8 hours of sleep daily.
– Exercise at least 5 hours spread throughout the week.
– Practice breathing exercises.
– Spend quiet time meditating.
Follow simple healthy habits to gain a positive mental, emotional, and physical advantage as you overcome each negativity that comes your way.

8) Give To Charity.

The act of giving some money and/or time to charity can boost your happiness and spiritual health.

As you focus more on how you can give or be of service to others, the less attention you’ll be paying to the negative people and things around you.

And as you contribute to the betterment of the less fortunate, your perspective in life will change and you’ll realize how much luckier you are compared to others.

9) Express Your Inner Feelings.

We experience a great deal of relief when we’re able to let negative emotions off our chest and unload our emotional baggage.

Find someone you trust who you could talk to and who would be willing to listen. Someone who can feel and understand what you’re going through.

If you can’t find the right person, just write down your thoughts in a journal. It will serve as an outlet where you can write down anything you want and completely release all the pain, anger, sadness, and other negative emotions inside you.  It’s a must that you get those feelings out of your soul.

Doing these things, you’ll soon find yourself enjoying life… no matter what challenges may rise.

Strength Training for Women? It’s Important….Here’s Some Reasons Why

Compared to cardiovascular training, weight training or strength training for women gets little attention. With new understandings in the importance of strength training for women it’s beginning to garner much needed acknowledgement. More and more women are beginning to understand overall health (and not just a low calorie or low fat diets that don’t work in the long term) from different types of training. Keeping body fat to a minimum and improving fitness health is what strength/weight training is geared for among a few other things, one of which is building muscle mass.

Here are just a few reasons why strength training is vitally important for women:

Prevents osteoporosis

Even a person suffering from osteoporosis can benefit from strength training by increasing bone density.  Weight training has been proven to stop the development of osteoporosis.

Better quality of life

Regular strength training allows women to move about their day more easily and effortlessly. Not to mention the calming effect it has on one’s mental health.

Body Strength

The tendons and muscles become incredibly strong giving the body the extra support it needs on a daily basis.

Aids in the anti-aging process

Don’t like sagging skin? (who does) Strength training prevents just that while enhancing your muscle. The aging process is slowed with training.

All strength, no bulk

Often women are concerned that they will begin to bulk up and look like a body builder. Not so with strength training. The body becomes firm and toned, it leans out the muscles.

Energy levels through the roof

 With this type of training you are giving your body, body, and brain the necessary nutrients: oxygen, increased blood flow, and heartbeat during your workouts. You will feel more alive and energize and able to reduce stress not only in your body, but in your life too.

If you wish to start strength training speak with a professional trainer or begin reading up on it. And it’s always important before beginning any training to consult a physician regarding important questions or concerns you might have.

Many people spend years pondering the question “What is my life purpose?” For some it can be a lifelong journey to discover.

This is now such a common topic of discussion among people from all over the world and one can find thousands of pages of information online and in books with suggestions of growth and encouragement to help us on our path.

During this journey myself, at times I felt so isolated and discouraged as though I wasn’t getting clear fast enough and that others seemed to have it all figured out.

Instead what I discovered was that I wasn’t alone and each path can be so unique.

The 3 biggest misconceptions I discovered while sourcing out my own Life Purpose:

1)   My Life Purpose will hit me like a lightning strike.

I read so many books and articles, took quizzes, challenges, and mediated for months in hopes that a light bulb would turn on and bells would ring when my life purpose suddenly came to me. It didn’t. And it may never hit like a ton of bricks. In fact, most don’t have it occur that way.

Instead what many notice, is that a flicker of a small flame may light something inside and help move you to the next step. And with each step, that flame may get brighter and brighter, all leading you on the path to find your ultimate true purpose.

Pay attention to those flickering lights and notice when they start to fade. That may be a sign that a small change in direction is required.

2)   The more effort and focus I give it, the quicker it will reveal itself.

I found that the harder the tried, the less I observed. After all, what you resist persists, so I challenge you to allow yourself to go deeper into the stillness and silence and be patient and for it to surface on it’s own time.

If you can, stop thinking about it consciously and allow yourself to create an open awareness of what is happening around you.  It is through the waiting and allowing that I discovered the most significant parts of my life purpose.

3)   I only have one unique Life Purpose.

There could be many and it could be an evolution uncovered over the span of your life. A Life Purpose may not even be obvious or what we think it might be.

As we grow in different areas of our life, we may feel a stronger unique calling in one particular area but notice that it changes with our relationships and interests.  What a purpose is at five years old can be very different then what it is at fifty. However all aspects of it may ultimately lead to one point.

The most important part is to realize who or what is of more value to you at this point in your life and how those values can contribute to your current purpose.

Today and right now is the most important part of your journey, so choose to live your life ON purpose and to make the journey part of your purpose.

HORMONES INVOLVED IN EXERCISE

HORMONES INVOLVED IN EXERCISE

In the movie Fletch, comedian Chevy Chase plays the role of Irwin “Fletch” Fletcher, a reporter working undercover to expose drug dealing on the beaches of Los Angeles. Over the course of his investigation, Fletch assumes a variety of creative characters as he identifies the corrupt businessmen and cops involved in the drug-dealing ring. In one scene, Fletch pretends to be an airplane mechanic and tries to lie his way into a hangar by saying he was there to check the ball bearings. “It’s all ball bearings nowadays,” is one of the most memorable quotes of this iconic ‘80s movie.

Repeatedly, I have been asked how exercise can help achieve a specific goal. I like fun, but honest way to answer these questions and channel your inner Fletch by replying, “It’s all hormones nowadays.” If you’ve worked with me for very long in any capacity, you’ ve heard me say this time and time again. The term “calories in versus calories out” is as archaic as the Myan ruins.

The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.

There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.

Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.

I’ve taken the time to compose a list of these hormones along with how they work and why they are important in reaching your fitness goals.

Insulin

A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue (fat cells – specifically aroumd the belly) instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels. If you’ve worked with me for any length I’ve time, you’ve heard me say “NO ENERGY DRINKS!” Gatorade and Powerade, as well as any other drinks like Red Bull are STRICKLY off limits.

Glucagon

Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.

Cortisol

Cortisol is a catabolic steroid hormone produced by the adrenal glandss in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglycerides and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.

Epinephrine and Norepinephrine

These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.

Testosterone

Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.

 

 

Human Growth Hormone

Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep (this is one reason I stand on my soap-box a preach about sleep; if you’re not getting enough sleep, you WILL NOT drop weight) and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).

Insulin-like Growth Factor

Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.

Brain-derived Neurotrophic Factor

Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function; thi)s is one of the many reasons I promote High Intensity Interval Training.

Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.

While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Seasoned health and fitness professionals such as myself,  understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to exercise.

Exercise….I Bet You Didn’t Know

There are trainers in the business that have incorrect and basically archaic information regarding weight loss. We know so much more now than we did in the 80s and 90s. The world of fitness and nutrition is a lot like technology in that it’s ever changing. We are always learning new things about the way our bodies respond to exercise and our nutritional challenges, as well as the role hormones play in whether we gain weight or whether we lose weight.

The endocrine system regulates the production of hormones, which are chemicals that control cellular functions. Hormones can affect a number of different cells; however, they only influence the ones with specific receptor sites. Hormones control a number of physiological reactions in the body including energy metabolism, reproductive processes, tissue growth, hydration levels, synthesis and degradation of muscle protein, and mood. Hormones are responsible for both building new muscle and helping to burn fat, so it is important to have an understanding of which ones are released in relation to exercise as well as understanding the physiological functions they influence.

There are three major classifications of hormones: steroid, peptide and amines (modified amino acid hormones). Each class of hormones has a unique chemical structure that determines how it interacts with specific receptors. Steroid hormones interact with receptors in the nucleus of a cell, peptide hormones are comprised of amino acids and work with specific receptors sites on the cell membrane, and amines contain nitrogen and influence the sympathetic nervous system.

Hormones can either be anabolic, which means they help build new tissue, or catabolic because they play a role in breaking tissue down. The term “anabolic steroids” is often mentioned as a method of cheating used by athletes who want to improve performance; however, anabolic steroids are actually natural chemicals produced by the body that are responsible for promoting tissue growth.

Listed below are some important hormones involved in exercise along with the physiological functions they control.

Insulin

A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat metabolism. When blood sugar is elevated, insulin is released to promote the storage and absorption of glycogen and glucose. Insulin helps reduce levels of glucose in the blood by promoting its absorption from the bloodstream to skeletal muscles or fat tissues. It is important to know that insulin can cause fat to be stored in adipose tissue instead of being used to fuel muscle activity. When exercise starts, the sympathetic nervous system suppresses the release of insulin; consequently, it is important to avoid foods with high levels of sugar (including sports drinks) before exercise because it can elevate insulin levels and promote glycogen storage instead of allowing it to be used to fuel physical activity. Wait until the body has started sweating before using any sports drinks or energy gels.

Glucagon

Released in response to low levels of blood sugar, glucagon is produced by the pancreas to stimulate the release of free fatty acids (FFAs) from adipose tissue and increase blood glucose levels, both of which are important for fueling exercise activity. As glycogen levels are depleted during exercise, glucagon releases additional glycogen stored in the liver.

Cortisol

Cortisol is a catabolic steroid hormone produced by the adrenal gland in response to stress, low blood sugar and exercise. It supports energy metabolism during long periods of exercise by facilitating the breakdown of triglyceride and protein to create the glucose necessary to help fuel exercise. Cortisol is released when the body experiences too much physical stress or is not sufficiently recovered from a previous workout. While cortisol helps promote fat metabolism, exercising for too long can elevate levels of cortisol to catabolize muscle protein for fuel instead of conserving it to be used to repair damaged tissues.

Epinephrine and Norepinephrine

These amine hormones play an important role in helping the sympathetic nervous system (SNS) produce energy and in regulating the body’s function during cardiorespiratory exercise. Classified as catecholamines, epinephrine and norepinephrine are separate but related hormones. Epinephrine, often referred to as adrenaline because it is produced by the adrenal gland, elevates cardiac output, increases blood sugar (to help fuel exercise), promotes the breakdown of glycogen for energy and supports fat metabolism. Norepinephrine performs a number of the same functions as epinephrine, while also constricting blood vessels in parts of the body not involved in exercise.

Testosterone

Testosterone is a steroid hormone produced by the Leydig cells of the testes in males and the ovaries of females, with small amounts produced by the adrenal glands of both genders. Testosterone is responsible for muscle protein resynthesis and the repair of muscle proteins damaged by exercise, and plays a significant role in helping grow skeletal muscle. Testosterone works with specific receptor sights and is produced in response to exercise that damages muscle proteins.

Human Growth Hormone

Human growth hormone (HGH) is an anabolic peptide hormone secreted by the anterior pituitary gland that stimulates cellular growth. Like all hormones, HGH works with specific receptor sites and can produce a number of responses, including increasing muscle protein synthesis responsible for muscle growth, increasing bone mineralization, supporting immune system function and promoting lipolysis, or fat metabolism. The body produces HGH during the REM cycles of sleep and is stimulated by high-intensity exercise such as heavy strength training, explosive power training or cardiorespiratory exercise at or above the onset of blood lactate (OBLA, the second ventilatory threshold).

Insulin-like Growth Factor

Insulin-like growth factor (IGF) has a similar molecular structure to insulin and is stimulated by the same mechanisms that produce HGH. IGF is a peptide hormone produced in the liver and supports the function of HGH to repair protein damaged during exercise, which makes it an important hormone for promoting muscle growth.

Brain-derived Neurotrophic Factor

Brain-derived neurotrophic factor (BDNF) is a neurotransmitter that helps stimulate the production of new cells in the brain. The production of BDNF is closely related to the production of HGH and IGF—the same exercises that elevate levels of those hormones also increase amounts of BDNF. High-intensity exercise can stimulate anabolic hormones for muscle growth while elevating levels of BDNF, which can help improve cognitive function.

Understanding how exercise influences the hormones that control physiological functions can assist you in developing effective exercise programs specifically for you. Hormones have both short- and long-term responses to exercise. In the acute phase immediately post-exercise, testosterone (T), HGH and IGF are produced to repair damaged tissue. Over the long-term, there is an increase in the receptor sites and binding proteins, which allow T, HGH and IGF to be used more effectively for tissue repair and muscle growth. For those who want muscle growth, the levels of T, HGH and IGF are produced in response to the amount of mechanical stress created during resistance-training exercises. Moderate to heavy loads performed until momentary fatigue generate high levels of mechanical force, which creates more damage to muscle protein, which signals the production of T, HGH and IGF to repair protein, which results in muscle growth.

While there are a myriad of hormones responsible for an almost infinite number of physiological functions, the hormones listed above are directly influenced by physical activity and play important roles in helping the body adapt to the imposed physical demands of exercise. Many fitness professionals like myself understand that the nervous and muscular systems play important roles in determining the outcomes of an exercise program. However, the reality is that hormones influence many of the physiological adaptations to physical activity. That means that, “It’s all hormones nowadays,” is the appropriate response to many questions about how the human body responds to

Why Is Protein Important & Are You Getting Enough

Today, I want to talk about the importance of protein. How protein benefits your overall health in physical performance is crucial to understand. So whether you’re a weekend warrior, you’re trying to lose weight or you are an athlete, protein is important for everybody — and just about everyone is deficient in quality protein in their diet

I’m going to go over how to get more protein in your diet, the benefits of eating more protein foods and how much you should consume. So starting off here, let’s talk about protein and what it does.

Why Protein Is So Important

Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to boost your metabolism and fat-burning potential. Nothing is more important than protein. It really is the fuel that motivates and really supports your body in building healthy tissues and cells.

What exactly are proteins? Proteins are considered long chains of amino acids, which are the important molecules we get from our diet. Amino acids can be found in many different types of foods, even vegetables, but the highest sources are those that come from animals – like meat, dairy, eggs and fish – plus to a lesser extent certain plant foods like beans and seeds.

Proteins are used every day to keep the body going. Because they’re used to develop, grow and maintain just about every part of our bodies — from our skin and hair to our digestive enzymes and immune system antibodies — they’re constantly being broken down and must be replaced.

Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally, proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria.

Simply put, without proteins life would not exist.

The average person probably needs half his or her body weight in protein a day. So if you weigh 150 pounds, you need at least around 75 grams of protein a day if you’re trying to burn fat and build muscle the right way. And for many athletes, more than that is going to be essential as well.

Do You Have a Protein Deficiency?

Mayo Clinic researcher Jan van Deursen, Ph.D, set out to study the cause of cancer, but soon his research took him in a different direction — what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.

In his investigation, van Deursen and his team created genetically modified mice that had a protein deficiency in one specific type of protein, BubR1. They discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice.

This naturally occurring protein declines as we age and, in this study, were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis and ovaries. The study theorizes that this holds true in the human body, too, with a protein deficiency leading to cataracts, heart problems, kyphosis or muscle atrophy — all somewhat common in the elderly. 

Eating too little protein can result in these symptoms as well:

• A sluggish metabolism
• Trouble losing weight
• Trouble building muscle mass
• Low energy levels and fatigue
• Poor concentration and trouble learning
• Moodiness and mood swings
• Muscle, bone and joint pain
• Blood sugar changes that can lead to diabetes
• Slow wound healing
• Low immunityThe best forms of protein you can be getting are going to be things like grass-fed beef, organic chicken and turkey, wild-caught salmon — also, grass-fed organic dairy products are great. And then, healthy quality protein powders like grass-fed whey protein is another great option.Some other high protein foods to help overcome a protein deficiency include:
• And then for the plant-based sources of protein, flaxseeds and chia seeds are great; other nuts and seeds, and beans, are also quality sources of protein.
• The Top Protein Foods

• Free-range eggs
• Lentils
• Natto
• Kefir or yogurt
• Mushrooms Getting protein in your diet is greatly beneficial, and the biggest benefits of protein include fat burning, helping muscle recovery and helping heal cuts in the wound. And if you have any sort of injury, protein is essential. It’s also essential for:
• Protein Health Benefits

•  Fighting diabetes in balancing up blood sugar
• Brain function
• Any issue you have in terms of depression and brain issues
• CholesterolAnd last but not least, it’s important for muscle recovery. So if you’re trying to recover from an injury and also want to improve your overall energy, getting more protein in your diet is essential.So get more protein in your diet. I’d even recommend keeping a food journal; write down what you’ve eaten the past three days, and then add up the grams of protein you’ve actually gotten in your system.
• You also can go to the website nutritiondata.com and actually look up the amount of protein in the amount of food you’ve consumed, or else do it for the next three days and see how much protein you’re actually getting in your diet.
• When buying protein, make sure it’s from organic, natural sources. One of the issues we run into today is all of our conventional restaurants, our conventional grocery stores, they’re not selling grass-fed organic protein. And if you’re eating conventional protein, it’s loaded with hormones, antibiotics, steroids and other chemicals that will actually destroy your health.
• There is study after study showing that protein is essential for your body.

If you’re looking to up your protein intake, I will be posting a list of 50 snack options that are packed with protein on the Empower Wellness closed group page. If you’re in a program with me or any of our team at Empower Wellness, you should have access to this page; if you do not, simply send a request to join and I will get you added.

Stop Blaming Yourself

Too often in life I find myself apologizing for situations or things that, quite frankly, are out of my control. Why? Because I feel like I have to be at fault for something going wrong because I’m technically the one in charge of my own life.

However, as I go through the growing pains of becoming a “real adult,” I’m realizing that the notion that I’m responsible for everything that comes into my life is absolute, total crap. Sometimes there are things we just shouldn’t apologize for.

So now I’m here to say sorry, but I’m not sorry. Because there are just some things in life I can’t control and neither can you. And that’s perfectly OK to admit.

Below are 12 things you shouldn’t fault yourself for — because the sooner you do, the happier you’ll be.

1. Your emotions.
   So what if you cry a lot, or are too concerned, or get too passionate about something that matters to you? There’s no such thing as “too much” when it comes to feelings. The sooner we learn that, the more emotionally healthy we’ll be.

2. The way you handle those emotions.
   Write out everything you’re thinking in a letter. Slam a door and don’t feel guilty about it. Go for a run and shut off your phone. Do whatever you need to do in order to process what you’re going through — and do it unapologetically. Everyone handles a challenge in their own way.

3. Another person’s rejection.
   It’s not your fault that someone doesn’t like your hair, your stance on politics, or the way you carry yourself. That’s their problem. If you’re behaving in a way that’s most authentic to you, that’s all you can do. The right people — the ones who belong in your life — will accept every part of it.

4. Little failures.
   And big failures. We’re human, mistakes are in our nature. We forgive others for their indiscretions — it’s time to start extending ourselves the same courtesy.

5. Someone else’s circumstances.
   In the iconic romantic comedy When Harry Met Sally, a patron that overheard Meg Ryan’s — shall we say satisfying — lunch famously stated, “I’ll have what she’s having.”As lovely as that sentiment is, that isn’t always possible. Don’t compare your own story to someone else’s story. The personal shame that comes from not having what she or he is having is too much for one soul to manage.

6. Your needs.
   Humans are incredibly complex so our necessities are going to be incredibly different. Don’t blame yourself for needing certain components from a relationship or a career that someone else may not feel is necessary. Don’t apologize for knowing what it takes to make you feel fulfilled.

7. Your guilty pleasures.
   If watching The Bachelorettewith a giant container of Pad Thai is your thing, there’s no shame in that. It’s also perfectly acceptable to enjoy going to happy hour, or dating around, or meditating every night. You like what you like — embrace it, don’t hide it.

8. Being terrible at something.
   Some of us were born with the ability to craft the heck out of an antique coffee table, others burn themselves with a hot glue gun. Life is a series of trials and errors. You have your own unique gifts to offer the world that are different from someone else’s.

9. Putting yourself before anyone else.
   The relationship you have with your own heart, mind and soul is the most important relationship you can have. There’s nothing wrong with being a little selfish when the time calls for it.

10. Trusting someone you shouldn’t have.
    Feeling burned or betrayed by someone can swallow you whole. But their actions are their own and have nothing to do with you. People are flawed. Sometimes those flaws show up in the beginning, sometimes they don’t reveal themselves until years down the line. If we kept walls up every single time we met someone to protect ourselves from getting hurt, we’d live a life of sheer loneliness — and there’s nothing worse than that.

11. A terminated relationship.
    Some people aren’t meant to stay in our lives beyond the lessons they’ve taught us. It’s as simple as that.

12. Anything that happened in the past.
    Ruminating on the past is like waking up every morning and consciously putting on a puka-shell necklace or some other hideous fashion trend that belongs back in an earlier decade. You have the power to make a deliberate choice to live in the now. Any event, negative or otherwise, belongs in the time period which it occurred. The only direction you can move in is forward — and that’s a really beautiful thing.

Be Different if You’re Going to Make a Difference

This is a great piece…..I’d love to take credit for it, but I cannot. I’m not certain as to who wrote it, but they are right on point…….

Growing up, its very challenging to even accept – let alone act upon – the dormant thing inside of you that you know makes you special, different. School is all about fitting in, finding the box that best suits you and conforming to its predispositions.

I was an extremely inquisitive child, philosophical, I liked wearing my heart on my sleeve and I made my thoughts and feelings available to anyone who was interested.  Problem was, nobody was really interested.  And me being me was a rather uncomfortable fit for my well-meaning family.  They were what you might term stiff-upper lipped Brits.  I was raised in a do-honoring family, where you didn’t question religion, nor the status quo or institutions; you just got on with it, like a good girl.

As the state of my inner wellbeing was not apparently significant to those around me it became dis-eased. Once I approached my teen years I plummeted head first into a heady and dangerous rebellion.  Drugs, underage drinking, reckless sex. Numbing my consciousness about being different seemed to work, for a while at least.

Mine is not an unusual story; in a society where success is about what you’ve done, not about who you really are and what inner happiness you might have generated its easy to see why you might want to step away from your inner calling and adopt the attitude ‘If I can’t beat ‘em, join ‘em.’

But thank goodness we have pioneers in all representations of human endeavor who have championed a new, better way, despite the consequences. Too many were ridiculed in their time, even tortured and killed. Yet they held true to themselves, and loyal to what their hearts told them they had come to gift the world with.

The Wright Brothers were seen as crazy in the early twentieth century. Despite having no formal engineering training they made the first airplane flight. And they succeeded in showing the doubting world that yes, people could fly.

Princess Diana (incidentally but not coincidentally who’s name means Heavenly or Divine) ignored the tight collared restrictions, decorum and rigors of royal establishment in many areas; dress, parenting, relations with the media, attitude, what she did, said… her passion was to serve, not to be served. She was ostracized by the royals, but not by the people.

Ed Sheeran shot to fame because he too dared to be different with his fresh, colloquial, relatable lyrics and playful melodies. He shook the music industry by the scruff of the neck, rebelling against the generic, empty- sounding songs churned out by the world of commercial music.

“There’s never been a melody like you before and there will never be again.” Dr. Barbara De Angelis

As both Dr. Michael Bernard Beckwith and Dr. Barbara De Angelis say, giving birth to your true self is messy and uncomfortable. If you’ve birthed a child, you’ll recognize the final stages of pregnancy; knowing its Time, knowing that you are ready to offer the world a precious new Being, desperately eager to meet the person inside of you that you have nurtured for so long.  Once you have re-birthed yourself – or awakened –  you are in for a glorious explosion of feelings. This is what life is all about! This is who I am.

These days I’ve swopped self abuse for self love. I’ve never felt happier, healthier nor more vibrant in my life. And I credit embracing who I am really am with this. Despite family and friends thinking me a bit strange, I am pursuing my innate need to study spirituality and to spread my thoughts and reflections about life to others.

I broke my mold and I can tell you this; it feels liberating. Have you considered that perhaps you were placed in an environment that was not conducive to your inner aspirations because your soul knew you needed some resistance to really ultimately make you push through these limitations?  Perhaps you were placed in an unsupportive sphere so it would show you, no, you cannot live your life this way and inspire you to reach deep down and reveal the real you.  Many members of my family and friendship circle don’t get or really know me, but that’s ok. They see what I do works for me and that’s enough for them. My happiness – although it looks different to their version – nonetheless inspires them to seek theirs.

“I think everybody’s weird. We should all celebrate our individuality and not be embarrassed or ashamed of it.” Johnny Depp.

If you’re going to make a difference, doesn’t it seem logical that you will have to be different?  Follow your flair, pursue your passion.  Would you not regret it more if you didn’t?

Overcoming Your Fear of Failure

Imagine.

You risk everything on that crazy dream of yours.

Money, time, energy, stability, pride. And you’re not even guaranteed to succeed.

You know that if you do reach success, the doorway to everything you’ve ever wanted will open up. But . . . what if you fail?

What if you don’t have what it takes and all your best-laid plans go awry? What if you lose your steady income, your house and ultimately your friends and family?

You could end up living in a cardboard box, sitting alone on the side of the street, begging people for pocket change.

Nah,says your mind. The risk is too great. I’d better settle for what I have. Compared to the cardboard box alternative, it’s not so bad.

You might tell yourself that the timing isn’t right, or that you’re no risk-taker. But whatever the excuse, deep inside you know the real truth: you’re afraid of failing.

Fear of failure makes you play small in life. It stops you from chasing your dreams -and it needs to be dropped once and for all.

Ready to do just that? Good.

7 Mindsets to Overcome Your Fear of Failure

Your fear only goes as deep as your mind allows it. That means you’re in control. Here are 7 mindsets to help you look at fear of failure from a perspective that will serve you.

Fear Is Your Guidance System

What you fear failing most in life is often what you care most deeply about. It’s a clear message of a true desire. The stakes are higher when it comes to your dreams, so your fears are also naturally amped up. Use your fear as a source of guidance about what to go after.

Life’s Already Dangerous 

Life is inherently risky. Loved ones can leave us, bosses can fire us and the car we drive can hit another and abruptly end it all. But you’ve made it this far. Instead of protecting yourself from the possibility of future pain, wouldn’t you rather enjoy full aliveness and exhilaration now? Stop holding yourself back. Life is full of experiences, opportunities and chances that are yours to claim.

Playing It Safe Is the Real Danger

Playing it safe is settling for mediocrity. It means making decisions based on fear and thereby not living up to your full potential. By not following your dreams, you are robbing yourself and the rest of the world of your unique greatness.

Failure Is One Step Closer to Success

Failing at something gets you one step closer to what you want. By taking action, you differentiate yourself from the majority of people. You also gain insight and clarity that can bring you closer to your dream.

Each mistake teaches us something. Before finally succeeding with the light bulb, Thomas A. Edison said, I have not failed, I’ve just found 10,000 ways that won’t work.

Failure Never Makes YOU a Failure

Failing at something doesn’t mean that you are a failure. It means that what you tried didn’t work. Who you are and what you do are two different things. Never confuse the two. Failing is a practical matter; don’t let it become an emotional one.

Fears Are a Figment of Your Imagination

The job of the mind is to protect you. Anything unknown (including success) is scary to it. To keep you “safe,” it will do just about anything to make you listen to it, including projecting a parade of fears in front of you.

But reality is rarely as bad as you imagine it will be. The majority of all fears exist only in one place: your imagination.

Regret is the Biggest Failure of All

Regret is an ugly emotion. It doesn’t show up like other emotions, as a direct response to something that has happened. Instead regret creeps up slowly, in response to what hasn’t happened. Years can go by before it reveals itself to us, but when it does, we know it’s there as a reminder of something we didn’t do.

Fear Often Disguises Itself

These mindsets will help you keep the fear of failure at bay. They’ll help protect you, but you’re not scot-free just yet.

Even if you use them to prepare yourself mentally, the fear of failing can still arise. Like an unwanted guest, it can come knocking on your door unexpectedly – and in disguise.

This disguise might look a lot like reason. It could also resemble blame or excuses.

At a first glance, it might look smart and even sensible. Reason is so logical, it’s hard to argue with. Blame says it’s not your fault. And our excuses can seem valid as to why we aren’t taking action toward our dream. Other people will even validate them for us.

It’s easy to point the finger. Maybe it’s the economy. Maybe you don’t have enough time, money, experience, support or skills. Maybe it’s too late or too risky. It’s easy to come up with excuses or reasons and say, See? This is why I can’t pursue my dream.

But when you look deeper, behind the thoughts telling you not to pursue something, ask yourself what the dominant emotion is.

Could it be fear in disguise?

3 Ways to Not Let Fear Guide Your Choices 

Making fear-based decisions never takes you in a desired direction. Sometimes, however, it’s difficult to distinguish when fear is guiding you. Here are 3 ways to avoid that:

Tell Your Story in Advance

Imagine telling your children or grandchildren your life story. You start with the sentence: “ had a dream, and then I . . “

What is the story you would like to tell? Did you go for it, or were you too afraid? Will it be a story worth telling? Make it so, and tell it to yourself now. Frequently.

Stop Analyzing What Can Happen

Failure is something we project that might happen in the future. But the future is out of our control, so placing our focus there often leaves us feeling stressed, worried and powerless.

Instead of directing your attention toward what you can’t change or control, focus on what you can. The present moment is where your power lies; this is where your attention should be.

Ask Your 90-Year-Old Self

Imagine being 90 years old and guiding the younger version of yourself.

What advice would you give, knowing what you know now? How would you want your life to be and what do you want to look back on?

Now, listen to this older and wiser version of yourself.

Rising Above Your Fear

Let’s face it. Stepping into the unknown and risking the chance of failing is scary. But remember, it’s this way for everyone.

Taking action toward your dream doesn’t mean you won’t experience the fear of failure; it means you rise above it. You overcome the fear of failure once and for all when you realize that you are bigger than your fear.

Imagine waking up every morning full of empowerment, determination and clarity. Nothing and no one can stop you.You know that you’re moving in the direction of how you want your life to be. Now that’s a pretty nice feeling to wake up to, isn’t it?

Make a slight shift in your mindset, and your perception of failure can change dramatically. And if you ever feel your fears get the better of you again, just get your 90-year-old self to set you straight or use any of the other techniques you just learned.

Don’t play small in life. Don’t end up somewhere you didn’t want to be just because you didn’t want to take risks. Don’t be afraid of failing; be afraid of not giving your dream a chance to be born.

It will be worth it. Promise.