Just as you exercise to get your body in shape, you can practice to become mentally stronger.

You can train to become mentally stronger. The key is to dare to practice what you are not so good at.

The value in training to become mentally stronger.

You get a lot back by working to take control over your own life, well being and sense of strength – in short, to break a given pattern convenience. But it is important that such training is adapted to individual needs and capabilities.

A good starting point with the mental training is to start thinking more positively about yourselves.

We have learned to focus on that something is wrong with us, for example, that we are not responsible, friendly, efficient, or social. We are our own worst critics, and this self-criticism is one of the strongest obstacles to progress. You should ask instead: What is good about me and what are mine strengths?

The benefits of better mental conditions include more energy, better emotional balance and increased ability to provide and give more of yourselves. When the psyche is in top form, you have more physically and mentally strength and energy.

Take control

When you start, you really want to try something new, both in thought and behaviour wise. Then you must be willing to practice until you master it.

If you ask people what they can do to get better, you know, they often answer: Maybe better to communicate with people, exercise more, work less or be more with the children.

Being aware of what the problem is not enough. Self understanding must also intervene in our feelings.

Try something new

If you don’t try something new, there will be no changes in your life. Many will experience that both scary and unfamiliar.

Emotion, desire and needs are important forces for change: we need to feel that we really want to make changes in our life. Mastering something new in life provides a lot of energy and feels good even if you feel a little insecure a long the way.

As an adult, you have a need to expand the repertoire.

This applies in particular to communicate with respect, set limits at work, play and have fun in your spare time. Psychological training is a growth process to reclaim your personal freedom. It’s about taking the step from thinking to train.

Learn

1. Take personal responsibility for how you have it – stop blaming others.

2. Be better to communicate and act in accordance with your own needs, feelings and opinions. Deal with reality and don’t let emotions and fantasies rule your life.

3. Be present in your own lives here and now – do not let negative thoughts about what might happend rule.

4. Communicate better with other people.

5. Dare to try new life strategies.

6. Dare to set limits for yourselves and others.

7. Develop new aspects of yourself.

8. Have close relationships with other people in a way that works for you.

9. Have a positive and realistic self-esteem.

10. Understand how to be influenced and how you are influenced by others.

All people can exercise their psyche and can become mentally stronger.

Coach Ransy
www.coachransy.com

You are exposed to mental stress when you lose weight. But to punish your self when failing, can make you fatter.

Practice to master temptations. A new mental focus is crucial for you to succeed. Be well prepared for both frustration and disappointments.

Most people who have lost weight, has found that the process puts a wide emotions in swing. You feel happiness, joy and pride when you succeed and mood swings like frustration, impatience and stress when the problems arise.

It is extremely important to work with your mental health all the time in a long-term weight loss process.

Ups and Downs.

You can say that almost anyone who is in the process of losing weight; feel a lot of excitement by the first, rapid weight loss. But you will also experience that there comes a difficult time mentally, and it is an advantage to prepare for this from the start, when you are going to change your lifestyle.

During a weight loss your psyche of both the physiological, psychological and social factors are affected. A healthy diet and activity are important to achieve stable blood sugar which will contribute to more energy and more stable mood, among other things.

Mood Swing.

But the mood swings are also part of a natural, physiological stress response that we eat less than we consume. The body reacts automatically with physical and mental stress on the calorie deficit, no matter how heavy you are, and either you do it voluntarily or by deprivation.

In difficult times try to focus on everything that you actually can do. A successful, weight loss is not just about the numbers of pounds.

It is also important to accept that you do not always have the strength and the will to make the healthiest choices. Do not use the time and effort to despair when this happens; just get back on track as quickly as possible.

Unhealthy Temptations

Many people have hard feelings related to unhealthy temptations. Many make them tough, absolute requirements and goals, and judges themselves and punish if they take a piece of chocolate. To punish yourself with condemnation is not healthy. A good mental health is important to mobilize the necessary motivation for a permanent lifestyle change.

Few people will be able to do without all their unhealthy favourites the rest of there life’s, so it is important to master a proper intake of this food, treat yourself to what you like best of the unhealthy sometimes.

The danger with strict, firm claims to yourself is that you give up and drop everything when you are unable to meet them.

You must give up a lot when you leave your old habits. Food is related to physical well-being, and important feelings, such as relaxation, cuddle, comfort and reward.

Important Social Role.

Food and meals are also an important social role. To lose weight, you may need to deviate from the community in some contexts. By being aware of this, you better prepare for these challenges and develop good coping techniques. Remember that motivation is fresh. It must be refilled all the time!

Put things in perspective. Small baby step in the right direction is better than to give up everything. Do not start too hard, and give yourself time. It is better to aim to train twice a week and boast yourself if you can do three, but to have five times a week goal, and not be able to do more than three.

Exercise increases the secretion of endorphins, hormones that provides exhilaration and good mood.

Although you may not be able to control all the factors that lead to overweight, you can change your eating and physical activity habits. And by changing those habits, you may be able to improve your weight and your health.

Try out the Diet Solution Program for 21 Days for only $1. See the pounds fall off, and then decide…

Coach Ransy

The lifestyle that you choose or are forced to lead by your job will have a significant bearing on your decision to live a healthier life

From the moment that you first wake until your head finally hits the pillow at the end of the day, there are millions of decisions, both big and small; that you take that will have a direct bearing on your health.

Now, some aspects of your chosen lifestyle are obvious and the effects on your health are equally plain.

Smoking cigarettes and drinking alcohol would be two very obvious examples; things that you categorically know are bad for you beyond any reasonable doubt.

But, even if you are a non-smoking teetotaller, there are still a million little things that you probably do each and every day that could be effecting your health, and you are possibly not even aware that you are doing these things, or that they are taking place around you.

What’s In a Day?

So, here’s what you need to do.

Buy yourself a notebook – that is easy to carry around.

Then, for a few days, try to write down everything, literally everything that
you are involved in. It doesn’t matter how small or seemingly insignificant it is, write it down.

Write the time you get out of bed and record how well you believe you slept and whether you feel fully rested.

Did you take a shower or a bath? How long did it take?

Was today’s choice of shirt long sleeves or short and what color was it?

What was for breakfast, and did you drink tea or coffee?

And so on throughout the day.

Write down everything that happens, everything you see, hear, feel, think, smell – literally, everything.

And, yes, it is a little bit time-consuming and tedious, but it is only for a
couple of days, and there will be very clear benefits that arise from doing
this, as you will quickly see.

What you are building here is a detailed picture of every aspect of your
lifestyle, many of which you have probably never thought about before.

And it is only by taking the time to review and analyze what it is that you do every day that you can begin to make the changes that will ultimately help you to become the healthier and fitter you that you want to be.

So, once you’ve got two or three days listed, go back to the beginning and start to analyze what you have written.

For example, when you woke, how did you feel?

Were you fresh and full of the joys of winter, or thick headed and jaded?

What did you do the evening before to make you feel this way?

Did you watch a little TV or read a book before retiring nice and early, or
spend the evening in a sweaty, smoky bar with your colleagues from the
office?

If you were with your colleagues, was it a fun time or a stressful one?

The point of this exercise is to try to highlight the areas of your life where
the way that you are living could be improved.

Why? Where is the pressure coming from, and what is causing your stress?

Do you need two strong black coffees with your breakfast in the morning?

It is widely accepted and acknowledged that caffeine is bad for your health.

So, could you reduce your early morning intake, or ‘kick’ the caffeine habit entirely?

Analyze everything that you do for two or three ‘average’ days of your life, and you will be amazed at how many small changes you could probably implement that would make your life far healthier and most likely happier too.

Stress is an acknowledged killer too.

Everything about modern life can causes stress, from getting stuck in a traffic jam on the way to the office to the dressing down you get from the boss for being late because of it!

It sometimes seems that there is literally no escape from stress, no matter how hard you try, and completely irrespective of what you attempt to do!

Stress is everywhere around us, and in almost everything thing that we do.

Everything is not entirely black, however.

There are things that you can do, decisions that you can consciously make about your lifestyle that will have a positive reductive effect on the stress that you might suffer.

Here are a few specifics that you might want to try when things start getting on top of you and you feel the pressure starting to build up:

Breathe Deep: Make a conscious effort to breathe slowly and deeply, in
through your nose and out through your mouth. Visualize the tensions and pressures leaving your body with each outgoing breath.

Walk Away: If it is practical or, indeed, possible, walk away from whatever it is that is causing your blood to boil! Failing that, the old standby of slowly counting to ten often works!

Change Job: You spend the majority of your life at work, and whilst some stress is almost an inevitable part of working for a living, you must draw the line somewhere. If your job is just too stressful, and the rewards (financial or emotional) are not enough to compensate, then maybe it is time to think about a change of career direction?

Find An Outlet: Many people find that a competitive sport is a great outlet for their tensions and pent-up aggression. Not having such an outlet can, on the other hand, be distinctly unhealthy so if you don’t have one, maybe you should start searching.

Learn To Relax: The more you can teach yourself to relax properly, the less negative effect stress will have on your life. Yoga, meditation and other advanced relaxation techniques could all help you to significantly reduce the stress levels that you feel as a part of your normal day-to-day routine.

Time for Yourself: Understand that sometimes you do need to get away from other folks, even your nearest and dearest, to take time for yourself.

Only by doing this can you have an opportunity of recharging your own
internal batteries, which you must be able to do if you want to be able to
resist the stresses and strains that life will throw your way without suffering too badly!

Everyone gets ‘stressed out’ from time to time. That is a simple, fact of life.

But, it does not necessarily follow that you cannot manage the stress that life sometimes throws at you.

CoachRansy

It can be difficult to recognize the signs and the symptoms when you are in the throes of stress. Many people misunderstand the true definition of stress and would resort to medications and herbal remedies just to get rid of it without even trying to find out what started it in the first place. Being hasty will only lead to temporary results and will return once the effect of the medication has run its course.

Personal stress management involves making your own routines that will allow you to cope with problems and avoiding a possible occurrence of stress in your daily life. Here are some tips on how to get rid of stress in your own personal way.

Understanding is the key to enlightenment

The first step in personal stress management is to know what stress really is and how it can affect your life. For starters, stress is a scenario or events in your life that will affect your emotional, mental and physical faculties in a negative way. Most often, stress starts off with the mind, branches off and affects your emotions, and if left uncontrolled will then begins to take its toll on your body.

Try to take some time off to reflect on what problems in your life stresses you out. You can write a diary and state all your problems there then try to analyze it one-by-one. If you can narrow the cause of your stress then you can easily find ways in getting rid of it. Talking with a close friend or a family member about your problems is also a great way to deal with it. Since stress are bottled up emotions, you better find ways to release it before it blows up inside you – which is never a pretty sight.

Help yourself

Now that you found out how stress affects your life, all that need to do is to make it go away. Resorting to medications or tools will only lead to temporary results, you need to choose a more permanent approach, and that is your mind. Stress usually rears its ugly head when we start to think about it. If we let our problems control you then you will the effects of it almost immediately.

You need to relax and face stress head on. Identify that causes it and find a solution one at a time. You may use music therapy to help you relax, or meditation to clear your mind for a fresh start.

Aromatherapy can also help in relaxing your mind. Certain scents like lavender and jasmine are proven to have a calming effect and can help you keep a clear head. This is practically useful if you plan to sort through all your concerns and try to find a solution for each one.

Start small

Problems are usually a prelude to stress. The more the problems pile up, the more stressed you will eventually become. If a certain event enters your life, whether career or personal, try to take care of it as soon as possible. Don’t let your work pile up or they may become too much to handle later on.

The secret to success in personal stress management is to identify the causes of stress in your life. Find a self-made routine that can help you deal with it and cope with future problems that will surely give you a house call.

Coach Ransy

The holiday season can be a time to relax our bodies, calm our minds, and refresh our souls; it is also a time of festivities, parties, shopping, entertaining, religious observances, family gatherings, decorating, and…STRESS! With all demands we place on ourselves and expectations of the season, is it no wonder that most of us feel some stress during the holiday season.

Plan
Are you one of those persons that are shopping at last minute? Did you know that nothing creates more holiday stress than last-minute shopping and preparations? Take charge of your holidays in advance by making lists of things to do, to keep you organized. Why not plan out the whole season, if necessary from shopping gifts and grocery, to time-out for relaxing. When shopping, use gift-wrapping services. Try shopping at home from mail-order catalogs or over the internet.

Keep It Simple
Decide what activities you and your family would most enjoy doing and focus on those. Share responsibilities with others and learn to say NO gently, but firmly to social events that are over your limit. People will understand. Often, traditional fare is appreciated most, with guests providing some of the dishes. Let go of old traditions if they no longer work for your family and that take too much time. Mix old traditions with new conveniences.

Budget
Do holiday preparations strain your budget? Make a budget and stick to it. Don’t forget hidden expenses. Choose simple, thoughtful, or useful gifts. How can you enjoy the holidays if you’re worried about paying your bills? Taking action toward getting in control of your finances can provide enormous relief all by itself.

Emotional Roller Coaster
The holidays can be hard on your emotions. If family gatherings are stressful, avoid long visits, either in your house or away. Finding your balance is a day-by-day matter, caring for yourself and others will make your holiday more satisfying.

Attitude
Have an open mind. Everyone succeeds because relaxation can be as simple as doing nothing. This “can’t fail” attitude is one of the most important elements for learning how to relax.

Take Care Of Yourself
Give yourself some time for rest and renewal each day. Get enough sleep. Fatigue can lead to stress, Avoid overindulgence in holiday food (overeating), alcohol abuse, and numerous family problems. Maybe you can do something special for people you don’t know.

Helping the less fortunate can help you put your own problems into perspective. Think about what the holidays are actually celebrating and try to stay true to that spirit. This year, make a conscious effort to make this a less stressful holiday season.