Healthy Body Fit Mind ( Personal training & wellnes)

Articles Don't forget to Warm-up & Cool-down by Leigh Patterson It can be easy to overlook the importance of certain aspects of exercise. It’s easy to get caught up in what we enjoy doing for movement and neglect the parts of a routine we like less. Especially for those of us who haven’t always enjoyed working out. I see this often when it comes to warming-up and cooling down. I think people become so eager to start the routine and end it that we forget how important it is to warm-up and cool down. Both the warm-up and cool are down so important in preventing injury during a work-out. When warming-up the body increases its blood flow delivering oxygen to the muscles and preparing them for movement. Increasing the heart rate safely should be done gradually. The warm-up is important to increase range of motion and mobility in the muscles and joints. An appropriate warm-up consists of light movements to engage and stretch the muscles. Not warming-up can lead to pulled muscles or sore joints. Those with tight hamstrings or lower back issues should spend more time warming-up these areas to prevent injury. The cool-down is just as important as the warm-up in preventing injury. Just as you would increase your heart rate gradually in the warm-up you must be careful to bring it down slowly too. The cool down should consist of gentle exercises to bring you down to a resting point. These slow movements will also help your body rid itself of any lactic acid built up during the work-out. It is also important to stretch to help prevent muscle soreness. More time should be spent stretching during the cool down than in the warm-up. This will also help you increase flexibility. It’s never fun hurting yourself when exercising. Making sure to warm-up and cool down properly is important in preventing injury. Following a healthy fitness routine should consist of an appropriate warm-up and cool-down. Working out safely will ensure you enjoy your workout for a long time. Inflammation: the root of aging and chronic disease by Bill Cannata It is well-known that inflammation is the cause of aging and chronic diseases. The greater the inflammation in your body the more rapidly your body will age and the more likely you will have chronic disease. Chronic disease such as diabetes, dementia, cancer, arthritis, heart disease, Alzheimer’s, autism, allergies, and digestive disorders are all caused by acute inflammation. By controlling the inflammation in our bodies, it is possible to control the rate at which our bodies age and our susceptibility to chronic disease. Everyone who has had a sore throat, a rash, hives, or a sprained ankle knows about inflammation. Those are normal appropriate responses of our defense system to infection or trauma. We need inflammation to survive. The real concern is not our normal bodily responses to injury or infection, but rather the chronic smoldering inflammation that slowly destroys our organs, destroys our ability for optimal functioning, and leads to rapid aging.1 Exciting new discoveries by researchers indicates that there is an aging switch that turns on chronic diseases by releasing chemical signals that generate chronic inflammation. The name of this “switch” is HMGB1 or High Mobility Group Box-1. HMGB1 turns on the release of chemical signals called cytokines that generate inflammation in the body.2 So far, researchers have found two natural ingredients that can directly control HMGB1… mung beans and green tea extract. Both Mung beans and green tea have been used for thousands of years in traditional Chinese medicine, and are available in oral form. They both contain powerful substances that inhibit HMGB1. Below is a list of factors which can turn on the inflammatory switch: 1. Poor diet: mostly sugar, refined flours, processed food and inflammatory fats such as trans fats 2. Lack of exercise 3. Stress 4. Hidden or chronic infections with viruses, bacteria, yeasts or parasites 5. Hidden allergens from food or the environment 6. Toxins such as mercury and pesticides 7. Mold toxins and allergens Any one or more of these things could be the cause of inflammation. Inflammatory factors will be unique to each person. Various lifestyles, environment or infectious factors can cause the immune system to become out of control leading to a host of chronic illnesses. The key to maintaining longevity and an energetic lifestyle is to take responsibility for your health. Be proactive. Listen to your body and find a holistic doctor who will listen to you. It is quite possible for most people to find that the root cause of their inflammation issues can be revealed through self-inquiry and a few specific tests administered by a good doctor. It is really not that difficult to live an anti-aging and anti-inflammatory lifestyle. Here are a few recommendations from Dr. Mark Hyman: 1. Eat a whole foods, high fiber, plant-based diet. That means unprocessed, unrefined, real food… nothing full of sugar or trans fats. 2. Eat healthy fats from olive oil, nuts, avocados and omega 3 fats from small fish like sardines, herring, sable, and wild salmon. 3. Exercise. No elaboration needed here! 4. The vagus nerve is the powerful nerve that relaxes your whole body and lowers inflammation. Engage this nerve by doing yoga, meditation, deep breathing or even taking a hot bath. 5. If you have food allergies, find out what they are and stop eating them. A good place to start if you suspect food allergies is with gluten. 6. Take probiotics (“good bacteria”) daily to help your digestion to improve the healthy bacteria in your gut which reduces inflammation. 7. Take a high quality multi-vitamin and mineral supplement. Control your inflammation and live better, longer! Resources: 1. http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-2-inflammation-immune-balance/ 2. Life Extension Magazine, Turn “Off” Your Body’s “Aging Switch”, Winter 2013-2014 Edition Lifelong New Year’s Resolutions by Bill Cannata Well, it is that time of year again when we make our New Year’s resolutions. For many of us in the Boomer Generation, we’ve been making resolutions for longer than we care to remember. Probably the number one New Year’s resolution, at least in this country, is to lose weight or exercise more in the New Year, as we are all generally laden with guilt with our over indulgence of food and drink for the better part of two months. While these are worthwhile resolutions, they seem to fail more often than not as they begin to lose our focus in month two of the New Year. Maybe this year, instead of focusing on dieting/weight/exercise resolutions, we try a different approach. How about committing to three or more monthly alternating actions or resolutions throughout the year that will promote an anti-aging lifestyle? Below are some helpful anti-aging resolutions to consider. The plan would be to take three of these recommended suggestions and work on them one at a time for a month until all three have been completed; then start the cycle over again. In this way your New Year’s resolution will always keep refreshing itself as you improve your health and longevity and lessen your chances of becoming a victim of chronic disease. If you have a bad month, you can start anew with the failed one or start a new one. This will give you a much better chance of succeeding in your New Year’s resolution by only focusing on one manageable healthful resolution per month rather than a generic resolution of “I’m going on a diet” or “I’m going to exercise more.” In the end, you just might find yourself committed to a healthful anti-aging lifestyle for life. For my three resolutions I am going to commit to: 1) drinking more water (min. 64 ounces daily), 2) doing 20 minutes of daily relaxation (Tai Chai and/or Breathwork), and 3) eating more fruits and vegetables. What are the three actions you will commit to? Your health is your most valuable asset. Make 2014 your most healthful year yet! Subscribe to a magazine or an internet newsletter whose focus is on anti-aging and wellness If you made just this one resolution and were diligent about reading the content, you would pick up enough healthful information to not only lose weight but would put you well on the way to living better longer. Good choices for this resolution could be Life Extension Magazine, www.drmercola.com, http://foodmatters.tv. Drink More Water Clean, pure water is the cornerstone of longevity. Water carries nutrients to the cells and wastes away from cells. Hydration helps maintain proper muscle tone and helps keep the skin clear, healthy and resilient. If overweight, more water is recommended; retained water shows up as excess weight. To reduce water retention, you must drink more water; excess water is needed to flush out excess waste shed by metabolized fat. Eat more fruits and vegetables Produce should be organic. All the dark, deep reds, yellows, oranges, greens, and blues in food are a sign of powerful anti-inflammatory, detoxifying and antioxidant, energy-boosting, brain-powering molecules Snack only on healthy foods Good choices here would be seeds, nuts, fruits, and raw vegetables. Eliminate soda and or diet soda Regular soda or diet soda have no place in the nutritional intake of a person who is seeking longevity and a healthful lifestyle and wishing to lose weight. Both contain harmful sugars, artificial sweeteners and other chemicals which have been proven to be harmful to the body and certainly one of, if not the biggest, contributor to the obesity epidemic in the United States. Eliminate sugars, white flour, and processed foods White flour lacks nutrition.Over consumption of sugar leads to insulin resistance, obesity, diabetes 2 and numerous other chronic diseases. White sugar increases insulin production to reduce blood sugar level; one way it does this is by storing it as fat. Processed foods lack nutrition and are loaded with chemicals detrimental to your health. Augment your nutritional intake with good quality supplements Vitamin and mineral supplementation is an anti-aging cornerstone as it is virtually impossible to always eat healthy. The food supply is generally lacking in vitamins and minerals due to the soil becoming depleted of needed nutrients from over-farming. The phytonutrients found in our produce is diminished from pesticides, fertilizers and other chemicals used in the production. Animals are not getting needed wild grains and grasses and instead are raised on inferior food and injected with all manner of hormones, antibiotics and other drugs. At the very least everyone should be taking a good multi-vitamin. Additionally, for those desiring more supplementation, try taking a vitamin B complex and vitamins A, C, E, and D. The B vitamins and vitamin D are needed for proper brain functioning and good for boosting energy especially important for those of the boomer generation. A, C, and E are all good antioxidants needed for helping to detoxify the body. It is best to learn and take the optimum daily allowance for these vitamins rather than the Recommended Daily Allowance (RDA) to reap the most benefit. Sleep 7 – 8 hours nightly Sleep is when the body repairs and restores itself. Too little sleep may accelerate aging process. Sleep increases HGH (Human Growth Hormone) which helps maintain a youthful appearance and boosts energy. Sleep Increases the feel-good hormones dopamine and serotonin; these help to minimize the aging effects of depression and stress Make an effort to practice 10 – 20 minutes of a relaxation exercise daily Good choices for this resolution could be practicing Yoga, Tai Chai, or Breathwork Relaxation has been shown to: Reduce inflammation Thicken your brain (which normally shrinks with aging) Modulate your nervous system; boost immune function Reduce depression and stress Enhance energy and performance Improve sleep W.I.S.E. Group Training & FMS by Leigh Patterson If you are a member of Healthy Body, Fit Mind you've probably heard the buzz about our new W.I.S.E. group training and wondered what it's all about? W.I.S.E. group which stands for Workout Intelligently, Safely, and Effectively allows us to give our clients the individual attention of personal training, but in a group setting and without the expense. We are able to do this by using The Functional Movement System (FMS). FMS has become a popular tool for many health professionals including Personal Trainers, Chiropractors, and Physical Therapists. This is because of how effective it is at detecting any issues in a client’s form. This methodology uses screenings to determine if a client has any faulty movement patterns. Faulty movement patterns can be a sign of imbalances in the body that heighten the risk of injury. If a faulty movement pattern is detected in a screening the client would then be assigned a corrective exercise to reverse the issue. The corrective exercises are designed to assure the safety and effectiveness of the client’s workout. Corrective exercises are not just for anyone, they are for everyone. At some point in your life it is likely that you will need to focus on corrective exercises rather than your normal workout routine. Imbalances in the body can occur at any point for a number of different reasons including lifestyle or previous injuries. Perhaps you spent a little more time at the computer hunched over working this month, compromising your posture. This may be something we detect in your screening and would work with you to correct the problem before it gets worse. If you are interested in learning more about our W.I.S.E. group training and the benefits of FMS please contact us at info@healthybodyfitmind.com Keeping Our Minds Sharp by, Bill Cannata Our brain chemicals are neurotransmitters that determine our ability to learn, our memory, and cognition abilities. As we progress into our later years, we are all painfully aware that these abilities begin to decline. However, we can help maintain more youthful levels of brain functioning by ingesting foods known to nourish the brain as well as getting proper sleep, relaxation, and exercise. Let’s first take a look at the brain chemicals that control our bodies and the foods that can help support these. There are four basic neurotransmitters controlling all brain activity. Every fruit, vegetable, grain or source of protein or fat that we consume is a precursor to one of these brain neurotransmitters. Dopamine Acetylcholine GABA (gamma-aminobutyric acid) Serotonin It is not necessary to remember the names of these chemicals, but just be aware that everything you eat affects them. Dopamine – controls the voltage or intensity at which the brain instructs the body to work Keeps you mentally and physically energized Sugar and simple processed white flour carbohydrates curtail dopamine effectiveness Consume foods in the lean protein group beef, chicken, pork, yogurt, turkey, cottage cheese Acetylcholine – controls how fast electrical brain signals are processed Affects how you think and how you retain information in the forms of cognition, learning, memory and attention Low acetylcholine results in brain fog and loss of mental quickness Consume Omega-3 rich foods like cold water fish, eggs, almonds, walnuts GABA (gamma-aminobutyric acid) – controls brain rhythm Controls smooth even flow of electrical signals in the brain Creates a consistent pace for the brain and the body Consume complex carbohydrates such as whole grain breads, oats, brown rice, oatmeal, sweet potatoes Serotonin - the brain on/off switch Tells the body when to shut down; Need at least 7 hours of sleep to reset the brain Consume foods high in the serotonin precursor tryptophan for falling easily asleep and waking rested. Some of these foods include chicken, cottage cheese, eggs, granola, pork, turkey, and yogurt. Next, we’ll look at a few more top brain foods that are proven to boost memory, help us think clearly, and contribute to overall good health. Berries are full of memory-boosting nutrients. Research has shown that beneficial chemicals called ellagatannis in raspberries, strawberries and blueberries are also found in the hippocampus, the brain's memory control center. Apples contain a group of chemicals that could protect the brain from the type of damage that triggers neurodegenerative diseases like Parkinson's and Alzheimer's. Studies suggest that the natural chemicals in apples that protect them from bacteria, virus, and fungi may also protect us as well. Curry has powerful anti-inflammatory and antioxidant properties. One study showed curry may be useful in treating Alzheimer’s by reducing beta amyloid deposits, the plaques associated with the disease. In another study, elderly people who ate curry often or very often did better on tests of mental performance than those who never or rarely ate curry. Oysters are rich in both iron and zinc. The minerals zinc and iron may help with memory lapses or a wandering mind. A lot of research has linked decreased iron and zinc levels with poorer mental performance in children. Newer studies on adults suggest these elements help keep adult minds sharp as well. Cocoa’s beneficial compounds may even reduce the formation of damaging clots which could cause heart attacks and strokes. Additionally, studies have shown that eating flavonol-rich cocoa can improve blood vessel function, boosting circulation throughout the body and blood flow to the brain. This is NOT to say it is okay to eat sugar laden chocolate candy and chocolate cake. Find naturally sweetened chocolate treats found in places like Whole Foods. In addition to providing our brains with healthy foods, there a few other important areas to consider. Of critical importance is to not ingest any food products that are poisonous to our brains as well as our bodies. These include: Sugar High-fructose corn syrup Trans fats Food additives like flavor enhancers, artificial colors, preservatives, etc All of these poison our brains and disrupt our biochemistry resulting in learning impairment and overall impairment of optimal functioning of the brain and body. Get regular exercise and sleep. Everyone knows the importance of consistently exercising for overall good health. For sleep, the key is to try to get 7 to 9 hours of restful sleep every night to avoid brain fog and diminished learning, memory and cognitive functioning. Make time for deep relaxation. It gives your brain and body time to rebuild and repair. You even make new brain cells when you relax. Yoga, meditation and breath work are great relaxation activities. Sources: YOUNGER (THINNER) YOU DIET, by Dr. Eric R. Braverman, MD http://www.beliefnet.com/Health/2009/05/Healthy-Foods-to-Feed-Your-Brain.aspx?p=2 Aging Well and Lifestyle Choices by, Bill Cannata Is there anyone among us who is not in favor of good health and preventing the onset of premature aging and age related health conditions? Yet, for many of us, we continue to make lifestyle choices that work against these positive outcomes. Current research tells us that it is our lifestyle choices which determine the state of our health and how well we age. In fact, our lifestyle choices can even affect inherited traits from our DNA which means we are not necessarily doomed to suffer the same diseases our grandparents and parents may have had in their lifetimes. We have the freedom to choose to live healthier lifestyles and reduce our risk of those inherited diseases, and perhaps live longer and remain more active and fit than our ancestors. Our diet, exercise habits, stress and environment will affect the gene expression as to how healthy we are and how well we age. One can choose to live in a healthy environment and take personal responsibility for staying fit and well by choosing to eat right and exercise regularly. Avoiding unhealthy habits like smoking, drinking alcohol, and eating chemical-laden processed and GMO foods are a great beginning to protecting your health, youth and vitality. All these habits negatively affect our genes and predispose us to disease. There is a complex network of chemical switches that sit on top of the genes. These switches surround our DNA and turn genes on and off. This network of chemical switches is known as the epigenome. The epigenome interacts with our environment. Everything we come into contact with and everything we put into and on our body has the power to turn genes on or off via different chemical pathways. The end result is the ability to change the way our body expresses our genetic coding and which traits will be realized in our lifetime. This expression of traits will vary during our life, primarily depending on levels of stress, exercise habits, environmental exposure to toxins and diet. Your body has all the resources and has infinitely adaptable systems to self-regulate, repair, regenerate, and thrive. You must to learn to work with the body to help it do its job rather than making choices that work against it. The body is an amazing mechanism comprised of trillions of cells, and approximately every 7 years we get a new body as these cells are replaced by new cells. Why not choose to focus on a healthier lifestyle and influence your genetic coding as to how well you will age? All healthy and unhealthy habits interact with the epigenome, but it is the unhealthy habits which have the potential of telling it which disease genes to turn on. Positively influencing your genetic code and the expression of genetic traits is as simple as developing healthy dietary and lifestyle habits which promote positive gene expression. This will decrease your risk of disease and increase your potential for longevity. Antioxidants & Free Radicals: What’s the Buzz? by, Leigh Patterson We keep hearing about how beneficial antioxidants are to our overall health. But what are antioxidants and how do they benefit our health? Here’s what I’ve found out through my research. When you hear about using antioxidants to protect your health, it means that they are used as a preventative rather than as a treatment. Antioxidants work to prevent the build-up of chemicals and damaged cells within our bodies. These damaged cells, known as free radicals, have been linked to a number of age-related diseases and illnesses including cancer, cardiovascular disease, Alzheimer’s, and immune dysfunction. Free radicals are damaged cells that occur naturally. They are a physical result of aging. Free radicals build up over time from a variety of different sources: sun exposure, fried foods, pollution, and smoking are examples. Avoiding the sources that cause free radicals will limit their build-up. However, it’s impossible to completely avoid what occurs naturally as we age. We can choose to fight against them by making better, healthier lifestyle choices. Choosing to eat foods that are rich with antioxidants will help your body limit the build-up of damaged cells. Free radicals cause damage to the body by placing extra stress on our body’s natural oxidation process. Oxidation is the body’s way of balancing the occurrence of free radicals or toxins. Antioxidants work by assisting the body with this natural oxidation process. The best known sources of antioxidants are vitamins A, C, and E. Fruits and vegetables that are rich with color are full of these vitamins. Make sure to consume plenty of carrots, dark leafy greens, berries, green teas, cocoa, apples and oranges. Each has specific antioxidants that work to prevent disease and illness in different parts of the body. This fact makes it important that your diet includes a balance of healthy foods. For example, carrots are especially beneficial in keeping your eyes healthy, and cocoa is good for the heart. There are also great benefits to eating raw fruits and vegetables. They have not had their nutritional value broken down through cooking, making them a richer source of antioxidants. We have more control of our overall health than many of us realize. It’s important to be aware of the choices you make that will affect your health and how you age. Many of us are always looking for the quick tip or secret to staying young, but the key to good health is not a mystery: make good choices. Having plenty of antioxidants in your diet is one of the best ways to promote slow and graceful aging. Resources: www.webmd.com/food-recipes/20-common-foods-most-antioxidants http://www.hsph.harvard.edu/nutritionsource/antioxidants/#introduction http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/how-do-antioxidants-benefit-me.html Glucose, Insulin and Aging by, Bill Cannata As we age, particularly after the age of 50, we all notice we are slowing down and not looking as young as we once were. However, regular exercise and making dietary changes -- specifically in relation to sugar and grain consumption – is likely the closest formula for a "fountain of youth" that's currently known. It has even been found in some studies that higher glucose levels are associated with a higher perceived age. In other words, the higher your glucose levels, the older you'll tend to look, which makes perfect sense since the manner in which your body handles glucose is intimately connected to skin aging. Your body uses glucose for energy and your body produces insulin to keep blood sugar at the appropriate level. Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose. To compensate for this the pancreas secretes insulin into the bloodstream, which lowers blood sugar. Insulin, however, is also very efficient at lowering blood sugar by turning it into fat – so the more you secrete the fatter you become. While insulin is absolutely essential to staying alive, the sad fact is that in most Western societies far too many people have unsafe levels of it accumulating in the bloodstream. This fact is causing accelerated aging and the development of chronic degenerative illnesses. Unfortunately, if you consume a diet consistently high in sugar and grains, your blood glucose levels will be correspondingly high and over time your body becomes "desensitized" to insulin and requires more and more of it to get the job done. Eventually, you become insulin resistant, and then full-blown diabetic. While many people are diligent about having their cholesterol levels tested, many overlook the importance of fasting insulin levels. This commonly overlooked but important measurement can clue you in to whether you're consuming a harmful amount of glucose, whether your body is capable of handling it, and by implication, the degree to which accelerating aging may be going on in your body. Avoiding sugar/fructose and grains, while exercising regularly, will keep both your blood glucose and insulin levels low, and may even help you find your own “fountain of youth”. Aging Gracefully by, Leigh Patterson There is a common trend I’ve noticed among most people when it comes to aging. Each birthday that passes us by we comment on feeling “so old,” but why? It doesn’t seem to matter how young you actually are, each year that goes by “getting old” seems to be the unavoidable fate. Many people only focus on the negative aspects of aging. We are beings that often don’t welcome change. Aging brings about physical changes that we have labeled as undesirable. As we get older we do not welcome the need to change our physical activities or diet regardless of how important it is. I see so many living in fear of their health, but struggle to make the changes needed to be healthier. As we get older it’s important to adapt to the changes occurring within our bodies. It’s difficult to mentally come to terms with the physical and hormonal changes taking place as we age. I believe it is most difficult for people to find acceptance in getting older. To age gracefully one must accept the changes that are naturally taking place. Rather than worrying about what you can't control about getting older focus on what you can. For many making healthy choices may be the difference between feeling young or old. As we get older our metabolic rate slows down, making it that much more important to exercise and eat right. A healthy diet with a regular exercise routine will help prevent disease and injury. I recommend 30 mins of moderate exercise at least 3 times a week along with a well balanced diet. So many people spend so much time harping on the things in life in which we have no control. Your age is one of those things, but your health doesn't always have to be. There are always things you can do to improve your health no matter whats in your genes. So the question I would like you to ask yourself is not how do we prevent aging, but how do we embrace it and age gracefully? It’s easy to beat yourself up about the things you can no longer do, but instead why not embrace the things you still can do? We all know with age brings wisdom. So instead of feeling “too old” on your birthday this year try feeling “too wise”. Remember you are only as old as you allow yourself to feel. Your age is just a number that will continue to grow so you may as well decide to stay young now. Exercise & High Blood Pressure Since May is Exercise is Medicine Month, I want to discuss one of the many benefits to a regular work-out routine. According to the Centers for Disease Control and Prevention, "67 million American adults have high blood pressure -that's 1 in every 3 American adults". Having high blood pressure or hypertension can have a serious impact on your health, putting you at greater risk for heart disease and stroke. Regular exercise is proven to strengthen the heart, making it more efficient at pumping blood throughout the body and lowering blood pressure. Through regular exercise, hypertension may be prevented, reversed, or at least controlled. In order to use exercise as a preventative to hypertension, experts recommend at least 30 minutes of aerobic activity each day. Aerobic activities include running, biking, swimming, or even walking. If you are new to exercise be careful to not over-do it at the start. Pushing yourself too hard can cause extra stress to the body and lead you to get discouraged. It's easy to sneak in a little extra exercise by parking further away in a parking lot or taking the stairs instead of the elevator at work. Keeping your body in motion keeps your body healthy! by, Leigh Patterson Resources: "High Blood Pressure Facts" Center for Disease and Control Prevention. 20 March 2013. Web. "Factors that Affect Blood Pressure" Illinois University, McKinley Healthy Center. 2008. Web. Attract the Universe and Achieve Your Goals The Universal Law of Attraction can be a very effective tool in making you achieve your goals and practically everything else you want to have in this lifetime. You will realize that desire should always start from within, and the world will just obey your thoughts, actions and ideas. Here are some guidelines on how to get your objectives just the way you want. Ask the Universe According to the Universal Law of Attraction, ask the universe and it shall give to you. However, to achieve your goals, you have to truly have an idea about what kind of thing or event you want to happen in your life. There are plenty of items that you can ask from the world. The most common are superficial things such as money, a new car, a new house, etc. More meaningful items include better relationships with your family or wife, happiness in your job and life, etc. All of these can be given to you at the time you want and in the extent you need. The Way You Ask The way you ask the universe will also matter. Keep in mind that the universe will immediately hear and respond in the manner you believe in. Your first thought might go, 'I want a brand new Ferrari.' The world will then respond, 'Your wish is my command.' However, other thoughts can still enter such as, 'But it may still be when I'm in my 40's.' or 'But it will happen when I get the promotion.' or even 'It can't happen.' The world will just say yes to everything you inject in your thoughts. The time, extent, severity and other details of your wish will be determined by your mind alone. If you have any doubt or disbelief about the power of the universe to provide, then it will truly give to you accordingly. Make sure you clean your thoughts thoroughly so that you set your goals straight and allow the universe to perform the best way. Your Actions Once you have set your goals and asked from the universe, your mind, thoughts and body will start acting automatically to lead towards the goals and objectives. You will subconsciously accomplish small tasks and open up a wide array of opportunities that are meant to direct you to the ultimate mark. Renew your goals each morning as you wake up and your body will just function immediately towards these. Work both consciously and subconsciously. Remember that it also requires effort and discipline on your part to receive the best things in life. Do not expect everything to just fall into place. If you want to land that promotion, then you should start going to work early, volunteer for projects and show that you are prepared for bigger responsibilities. Staying Positive The Universal Law of Attraction helps you achieve your goals, as long as you remain positive. Always believe that the universe is capable of providing immediately. Anything can actually happen, in the time you have set. Always be optimistic in the face of adversary. It is not impossible that you will encounter a few problems along the way, but what's more important is how you relate to the situation in a positive light. Be conscious about what's happening and act to alleviate the effects. The Resolution Solution by MaryAnn Molloy Millions of us ring in the New Year with the same goals---to lose weight. Why is it that with all of our best intentions to eat better and exercise more by February or March most of those attempts have fizzled? Personally, I think it's because we as humans start out with unrealistic expectations and miscalculate the difficulty of breaking what may be life long, well ingrained habits. You remember the great Beatles tune that went something like this..."You say you want a revolution...." well, let's change that to resolution. Most of make those annual resolutions only to sabotage ourselves...every year. Let's see if this time we can come up with a solution...instead of a re-solution! The key to success after New Year’s is making little changes that turn bad habits into good ones. Read more.... The good news: Research shows that small, achievable changes can help people kick bad habits, get measurable results and change from mall fries and couch potatoes to active, healthy vibrant human beings! Readiness is one of the key variables to change a habit. How ready are you? If you are not ready to make changes NOW then a date imposed by society is not going to help. If you are not yet committed to yourself to actually start major li - See more at: http://www.healthybodyfitmind.com/about-us/news/articles#sthash.Siu0SKEv.dpuf SUMBER : http://www.healthybodyfitmind.com/about-us/news/articles