5 Super Simple Exercise Tips

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With each New Year comes the determination to begin exercising.

Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate.

Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule.
We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves.

Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Tip #4 – Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

3 Simple Steps To Lose Body Fat

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What Does It Take To Lose Body Fat?

To lose body fat, you need to incorporate sheer simplicity, plus ultimate science because understanding how to lose body fat comprises your awareness of BOTH concepts. Now is the time to prepare your heart and mind for non-stop challenge, consistent focus, and utmost care.

You are here seeking some viable remedy, correct?

Our time together here is far more worthwhile if I just go ahead and tell you, right now, what it takes to lose body fat. In a nutshell, your biggest key is mental preparedness. Yep. That’s the biggie!

As soon as you discover how to convince your mind to issue “lose body fat” commands, you are well on your way to fitness success. To lose body fat, then, is a quite simple matter. Ye, of course, the difficulty you may face lies in your initial THINKING, then the reality of DOING.

There are a few things you will have to do in order to lose body fat. If and when you are willing and ready to do these things, you are SURE to lose body fat, without question.

LONG-TERM “LOSE BODY FAT” SOLUTION

Does It Really Pay To Seek A Short Cut To Lose-Body-Fat Satisfaction?

After you spin yourself virtually all the way around in a lose-body-fat circle by asking questions from sources that either really don’t know the truth, or even worse, only care to tell whatever it takes to separate you from your checkbook, credit card, or wallet — the simplicity and long-time duality of how to lose body fat remains unchanged.

Ease versus complexity… long way around versus short-cut solution.

Somebody or someone (meaning YOU) has to do the work! You want to lose body fat, that’s why you’re here. So, your body needs to engage required, time proven, professional principles that prove themselves for you over and again. In short, to lose body fat you clearly build independence, self-assuredness, confidence, and other lose-body-fat skills that surprisingly emanate from your mental intellectual potential rather than merely your present physical ability.

HOW TO LOSE BODY FAT – HERE IS YOUR 3-STEP CURE

Simply do these three things to lose body fat:

ONE: Once and for all, learn how to find out your daily caloric consumption AND your energy expenditure numbers. Both of these numbers are absolutely crucial because they tell you exactly what your body is doing, right down to the very calorie. Once this calculation process becomes second nature to you, full control of the amount of body fat you carry lay right in the palms of your very hands.

In other words, you can shape your “lose-body-fat” fortune and alter your lean body appearance almost exactly how you want it to be.

TWO: Work out for the most part, using much more drive and intensity than you ever have before in your entire life! I say this to you primarily because of 1) remotely conscious human tendencies that we all have toward relaxation and taking the easy way out of a challenging situation rather than facing and conquering its root cause, plus 2) endorsed exercise science knowledge says that performing at higher thresholds gives you life-extending benefits and burns higher amounts of calories from excess body fat.

So, to enormously yet safely lose body fat, begin to train yourself towards high intensity interval exercise.

You may burn twice as many calories as you did before, plus feel better and look better, too.

THREE: Lastly, know that the entire weight-loss-lose-body-fat scenario revolves around one, vital and never-changing concept: Being overweight, thus, needing to lose body fat, remains a direct result of eating too much food and not getting enough exercise.

Now, with this last one, allow me to isolate your biggest probable obstacle. The number one problem is that you hear this very same lose-body-fat news so much and so often that your brain instantly goes into SHUT-DOWN or shut-off mode. That is, the tendency to assume the “I’ve Been There Before, Heard It All Before, Done It All Before, and It Never Works for Me” syndrome kicks in immediately.

The solution? Put on some new “lose body fat” ears today, starting right now. Allow yourself to hear the deeper gist this message carries. Cease to dismiss the seemingly small yet crucial matters that make the difference between your continued frustration and your lose body fat reward.

If you need any kind of help whatsoever, just contact us because 1) we care, and 2) lose-body-fat assistance online is both professional and affordable. So, don’t worry yourself about spending lots of money to lose body fat.

Understanding the true meaning of what it takes to lose body fat requires acceptance, open ears, and action. So, learn your personalized details, do the required work, plus know confidently and securely almost all about what it takes to lose body fat.

1 Pound Of Fat = 3,500 Calories

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There are 3,500 calories in one pound of fat.

Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine:

Run

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high.

However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.

Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently.

Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In

When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest.

In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger.

When eating out, generally you are in a social situation where food is not a priority – but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories.

If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. You’ll shed unwanted weight in no time!

7 Tips on How to Not Let Stress Affect Your Weight

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Is stress affecting your weight loss battle?

Stress brought on by dieting is added to the personal and work life stresses that we face every day, often resulting in a “vicious cycle” of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster.

“I’m stressed, therefore I eat.” Many people complain that they overeat in response to workplace or personal stress. If this sounds like you, read the following tips for managing stress-related overeating to help you check this unhealthy habit.

1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you’ll wait 10 to 30, minutes to eat.

Chances are good if your cravings are only stress-related, they’ll disappear when you allow yourself to become distracted.

2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.

3. Enlist a friend’s help – ideally one who also is tempted by stress-related cravings. When you feel like eating, write him/her a quick note or make a phone call.

4. Keep yourself nourished. Eat regular, healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more, and unhealthily, when you do get around to eating.

5. Post some reminder messages wherever you’re likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be “Are you really hungry?” or “Think about why you’re eating.”

6. Physically remove tempting food items from your home or office.

Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.

7. Take time for yourself every day. Whether it’s 10 minutes to reflect and relax, or whether it’s some fun activity that will revitalize you, it’s critical to do it. Health is not just physical, mental well-being is just as important, you deserve to mentally de-stress everyday!

4 Ways Hypnosis Can Help You Reduce Weight

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Do you want to reduce those extra pounds and keep them off?  Hypnosis can help.

Tracy Stein, PhD, MPH, a health psychologist ASCH-certified in clinical hypnosis and the former Director of Integrative Medicine in the Department of Surgery at Columbia University says.

“Hypnosis can specifically help people resolve the underlying problems causing them to hate exercise, experience intense cravings, binge at night, or eat mindlessly. It helps them identify the triggers and disarm them.”

  • Hypnosis helps you stay positive and healthy. Some of the most popular positive hypnotic suggestion were devised by doctors Herbert and David Spiegel, a father- son hypnotherapy team: “For my body, too much food is damaging. I need my body to live. I owe my body respect and protection.”
  • Hypnosis helps you resolve your eating challenges. Hypnosis can be used to harness the power of symbolic imagery, inviting you to put food cravings out of reach and make them unimportant.  Hypnosis also guides you to making better food choices and create a healthier relationship with food.
  • Hypnosis helps you keep focused on your goals. And the way to do that is to think short term. It may seem counter-intuitive, but don’t get bogged down by the fact that you have 10, 20, 50 or even 100 pounds to lose. It’s a lot easier to figure out where you want to be next week. Setting short-term milestones and building on them helps keep you focused on your progress, not how far you still have to go.
  • Hypnosis helps you stay motivated, even with setbacks. Part of the long struggle with weight management is related to one’s relationship with food and the foods one chooses to surround themselves with. When reducing your weight is your top priority, you will eat only when you are hungry, stop when you are satisfied, and be aware of both! Of course, you surround yourself with only healthy nutritious food and avoid unhealthy foods and snacks.

Gresham Hypnosis Center has the weight reduction program for you.  Call today,  503-319-7142 to schedule your free consultation.

 

 

Bad Habits? Choose Hypnosis For a Change!

Smoking

So often we are being told we must mend our ways if we want to live longer and the surest way to do this is to eliminate unwanted habits from your life.

From The National Council for Hypnotherapy (NCH):

“Habits such as overeating or smoking are the most common, but there are many other behaviors that affect people’s lives, make them unhappy or cause a risk to their health and the health of those around them.”

Using hypnotherapy, you can train your mind to safeguard yourself in ways that are healthy and which allow you succeed and grow stronger in body and mind.
“It can be that easy, you just need to believe you can. Hypnotherapy works effectively with bad habits and behaviors because it works directly with your subconscious, bypassing the critical mind and getting to the root of the issue so that changes can be made that support your goals quickly and efficiently.”

Gresham Hypnosis Center can help you eliminate those bad habits, check us out!

 

Three causes of test anxiety

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I once had a client who was studying to become a Mortician.  He had aced all the unit tests and all his daily course challenges.  But when it came time to take his state boards, he froze…three times.

What causes test anxiety?  According to the Anxiety and Depression Association o of America, there are three common causes.

  • Fear of failure.While the pressure to perform can act as a motivator, it can also be devastating to individuals who tie their self-worth to the outcome of a test.
  • Lack of preparation.Waiting until the last minute or not studying at all can leave individuals feeling anxious and overwhelmed.
  • Poor test history.Previous problems or bad experiences with test-taking can lead to a negative mindset and influence performance on future tests.

Can hypnosis help with test anxiety?  According to Dr. Gerard Sunnen the anser is yes!

“Hypnosis finds its most common clinical utilization in the treatment of anxiety and its related states, not only because of anxiety’s prevalence, but because hypnosis has such a clear role as a potent anti-anxiety agent.”

The ADAA recommends these tips to manage test anxiety, coupled with hypnosis, test anxiety can be a thing of the past.

  • Maintain a positive attitude.Remember that your self-worth should not be dependent on or defined by a test grade. Creating a system of rewards and reasonable expectations for studying can help to produce effective studying habits. There is no benefit to negative thinking.
  • Stay focused.Concentrate on the test, not other students during your exams. Try not to talk to other students about the subject material before taking an exam.
  • Practice relaxation techniques.If you feel stressed during the exam, take deep, slow breaths and consciously relax your muscles, one at a time. This can invigorate your body and will allow you to better focus on the exam.

Gresham Hypnosis Center offers Hypnosis programs for Stress Reduction.  Check us out

Use Self Hypnosis to Combat Stress

self hypnosis

Self-hypnosis is a wonderfully fast and effective way to reduce stress and calm your nerves.

No matter what your challenge,  one of the foundational tools you’re taught at Gresham Hypnosis Center is self-hypnosis for stress reduction.

It’s similar to meditating. The major difference between self-hypnosis and meditation is meditation is used to clear the mind. Self-hypnosis is used to achieve a goal. In self-hypnosis, you focus on achieving an outcome (i.e., reduce stress, build confidence, etc.).

  • Prepare. The great part of self-hypnosis: It doesn’t take long or much prep time. You do need to be prepared but not overly. Set aside 20 minutes of uninterrupted quiet time. To track your time you can set a timer: one for 15 minutes and one for 20 minutes.
  • Get Comfortable. A huge factor in the success of self-hypnosis: Your level of relaxation. If you’re wearing leather pants or haven’t had a meal all day, you won’t be comfortable. Put on some sweats and grab some food. You will need to be comfortable in order to relax.
  • Get Your Trance On. Don’t worry. It’s not as weird as it sounds. “In a trance” is not a new thing. You have experienced it before. Probably several times a day like when you’re reading, driving your car, etc. So how do you get to this state?
  • Sit down, close your eyes and begin to focus on each breath you take.
  • Once you are relaxed, you will need to deepen your trance. To do this, start counting backward from 10. Imagine you are heading deeper and deeper into a relaxed state as each number passes. Feel each part of your body getting heavier and harder to move (start at your head and work your way down, all the way to the tips of your toes).
  • Positive Thoughts, Sweetheart! Your goal: Confidence. Think about what you want. Similar to the way you would repeat affirmations: focus on your intention. “I radiate confidence. I am secure with who I am. I am enough”. Focus on confidence. IF a negative thought comes into your mind, push it out. Positive, confident thoughts only! Do this until your 15-minute timer goes off.
  • BEEP! Once your timer goes off it’s a safe bet you’ve spent adequate time repeating your intention. It’s time to emerge. Start counting from 3 to 1. Tell yourself when you get to 1, you will fully emerge, feeling fresh, renewed and confident.

Jessica Bartram Huffington Post

 Gresham Hypnosis Center can help you with stress reduction.  Learn more. Call today to schedule a free consultation.

Avoid the Avoiding Habit and Find More Time and Less Stress

Procrastination

Procrastination can creep in and easily become a habit. 

Once it does, it erodes your capacity to function effectively. But it can be a hard habit to break.  However, with some honest self-assessment and an organized and attainable plan of attack, it can be overcome successfully.

Be gentle with yourself when you decide to try and kick the procrastination habit.  It may be so ingrained that you don’t fully recognize all the ways you actually procrastinate. Start out by taking a large or complicated task and breaking it down into smaller parts that you can accomplish easier.  It’s important to bear in mind that the most difficult or complex tasks are simply just a series of smaller jobs.

Make a verbal commitment to someone else about improving your time management skills and your desire to avoid procrastinating. Allow others to become involved in your efforts by reviewing your progress, helping you set deadlines or evaluating your results can be very helpful.  This will most likely create a commitment on your part to fulfill the expectations they’ve set for you.

Sit down and map out a plan to manage your time more effectively.  When a deadline is looming, make sure you allow time each day to work on the project so it doesn’t sneak up on you in the final hours or days.  Learn to ask for help when you’re feeling overwhelmed or overworked.

Reward yourself for good behavior and accomplished goals. Don’t wait until you’ve accomplished the ultimate goal, but reward yourself for your successes along the way.  Make sure the reward is something you like to do.  Treat yourself to the newest book by your favorite author and take the time to read it.  Indulge in bubble baths or relaxing music.  If you’ve gotten into the habit of working late, make sure you develop a new habit of going home on time each night.

By making a commitment to avoid the avoiding habit, you’ll soon be well on your way to finding more time and find yourself more relaxed and productive and less stressed in the process.

Gresham Hypnosis Center can help you reduce that stress, call today!

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5 Quick Stress Busters

relax-in-recovery

How do you react when your plans fall through?  


Do you roll with the punches?  Or does anxiety keep you from enjoying life?  To a great extent, our personality determines how we deal with stress in our lives, but here are 5 things to help keep your stress under control:


1. Sleep more.  It’s very common in our society to exist on less than 6 hours of sleep a night.  But experts keep telling us we need at least 8 hours.  Not just to rest our bodies, but to rejuvenate our minds.  “Tired” and “cranky” seem to go hand in hand.  Don’t use your bedroom to watch the news or finish up some work from the office.  Make that room your haven, a place to relax and escape the day.  Have a hot cup of tea, take a warm bath, or read a paperback to help you unwind.


2. Have faith.  Saying a short prayer in times of stress can give you a sense of calm, especially when the situation is one you really have no control over.  Studies have shown that people who trust in a higher power have lower blood pressure.  Being able to forgive people also can affect your blood pressure.  Holding a grudge is not good for your health!


3. Turn it off.  The convenience that cell phones have added to our lives can actually be a double-edged sword.  We depend on them so much it seems we can’t live without them.  This increased accessibility means not only can our loved ones reach us at any time, but so can work.  If your employer legitimately needs to have your cell phone number, make sure you set clear limits on when you can and cannot be reached.  Your time off is yours.


4. Take a holiday.  It doesn’t have to be a fancy vacation resort.  A day at the beach or an afternoon at the park will do.  Just anywhere you can be and not think about the bills, work, or whatever tensions you may have.  It’s important to take time for yourself, so do it!  You’ll feel better with a fresh outlook.


5. Treat yourself.  Sign up for a yoga class at your local gym or community center.  The costs are nominal, and you’ll feel more relaxed after even just one session.  A monthly massage or a spa treatment is also a great way to recharge.  You’ll walk out feeling like a million dollar bowl of jelly.


Stress is unavoidable.  But what we do about it is up to us.  Experiment with these suggestions and see what works for you!

Special tip number 6. Gresham Hypnosis Center can help you reduce your stress and have a relaxed enjoyable life! Call us today!

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