The Right Amount

More than not everyone when it comes to the length of their workouts wants to know what is enough, and my answer has always been the same; quality vs. quantity, focused mind vs. wondering mind. The reason for that is quite simple; your body awaits instructions from your mind, lack of focus brings a lack of effectiveness. It is quite a challenge to feel each movement by thinking about something totally irrelevant to the task you are performing. In my entire career as a pro-athlete I never worked my body more than one hour total a day; I even would split my routine in two 30 minutes sessions, to the point that people would call me “Speedy Gonzalez” like mouse in the cartoon (no! definitely not a gym rat).

I have spent hours in the gym before but it was either because I was training people or because I was socializing (yes I did some of that too). More time working-out is not necessarily better. The key is to have a great workout without overdoing it and I personally recommend not going over one hour in the same session. The Mind Over Body 11/11/x5 or 22/22/x5 Ultimate Cardio Toning Workout Plans will insure focused, fun and effective workouts without killing yourself or spending hours at the gym.

The key is the right routine with the right amount of exercises, focus and intensity. You can do all that safely and still get extraordinary results with my program in just 22 minutes total and when you get stronger and fitter it will last up to 44 minutes total, no bad! The purpose of the Ultimate Cardio Toning is to keep you moving by only allowing you to take very short breaks between exercises. Ultimate Cardio Toning works better for fat loss and muscle tone because it causes you to keep working your body aerobically, while still challenging your strength.

The number one turn-off for most people in fitness is time; it takes too long to workout. I can guaranty you that if it took 20 minutes to brush your teeth, people would walk around with rotten teeth, that’s why they do walk around with ill organs such their brains, hearts, lungs or livers; they just assume that it takes too long to train those –which is just a myth– I think it is more a fact that they don’t have a mirror that can show them how they are neglecting their vital organs.

I often refer to the shower or showers we take everyday because we know if we don’t we would stink and embarrass ourselves with others. The fact of the matter is that a shower leaves visual traces of cleanliness; you can see your body clean in the mirror but you can’t see the inside, which is why I call mental and physical training the “shower of the inside”. If you take a shower for the outside why aren’t you doing the same for the inside of your body and mind? So now think of it next time you want to skip a workout for more that a few days; it will stink so bad inside and if you don’t think about it you won’t know it, and after a while…you see where I am going. Take a daily shower inside and out.

Want to read more? Get a copy of my book Mind Over Body.

Stop Thinking and Start Appreciating!

If you are like me, you have great days and not so great days. You have good hair days and bad hair days. You can be grumpy or you can be cuddly. It all depends on the way you chose to think, feel and act, first thing in the morning.

One day, while I was having a grumpy day and frankly I was not looking forward to my heavy daily schedule, my little Isabella, came into the bathroom and wanted me to hold her as I was trying to shave. I can't tell you that I did what she wanted - instead I ignored her by saying "not now baby, I am busy!"

Of course Isabella, as any innocent creature would react, sat down and started crying. I felt so horrible! I stopped shaving and with the shaving cream still on my face, I picked her up. While holding Isabella in my arms she was rubbing the shaving cream all over my face, I had an urging sensation to look into her eyes! There deep into those beautiful and innocent eyes, I saw something I never thought I'd see in my entire life. I saw MYSELF - but not an image of myself, I saw my soul!

I immediately felt a sensation of peace. My entire being was overwhelmed with a feeling of letting go and I become totally relaxed. That day I understood that no matter how bad your day or life may be unfolding, the illusion of your perception can be eradicated by a simple stare into the eyes of a loved one, a person or a pet or even your own self.

Our heart is what tells us the truth; it is the messenger of our soul. Our loved ones are often the ones that suffer the consequences of our own doings, so STOP thinking and start APPRECIATING.

Mind Over Body

Have you ever faced a grueling project at work that sends you straight to the vending machine when you’re not even hungry? Have you ever wondered why so many people are dieting, but few are getting any leaner? Nordine Zouareg, former fitness director and wellness coach at Miraval Life in Balance spa and resort in Tucson, Arizona and former Mr. World and Mr. Universe, maintains in his book Mind Over Body: The Key to Lasting Weight Loss Is All in Your Head, that taking hold of stress and your emotions and sustaining a positive attitude are key elements in controlling your weight.

Zouareg acknowledges that you must totally commit to this or any goal, possessing what he calls “core desire,” in order to be successful. Just holding an interest in losing weight will cause most of us to detour at the slightest inconvenience. You must also reprogram the subconscious mind. He suggests using meditation (ten minutes in the morning), visualization (of healthy behaviors, while also picturing yourself at your ultimate goal), and affirmations (positive self-talk) to accomplish this.

Sound esoteric? Not really. What makes this book so useful is that Zouareg lays out a step-by-step plan in workbook fashion to eliminate any confusion. This includes 100 examples of affirmations to keep repeating in your mind. He stresses the importance of calming your surroundings (yes, eliminating that clutter) and associating yourself with supportive people. He also explains how to avoid and even rebound from common pitfalls.

This is a complete guide to weight control. Zouareg includes the familiar weight charts and how to determine bone structure. Though most of us know what we physically need to do to lose weight (eat less, move more), he provides a simple 40/40/20 “fat-loss” eating plan. This consists of 40% of our diet as carbohydrates that are low to moderate on the glycemic index 40% of our diet consisting of proteins of high biological value (most easily digested), and 20% heart-healthy fats. Don’t worry—he defines and gives examples of all of these terms. He also clarifies correct portion sizes. There is also a small section explaining basic exercise principles, but I recommend that one should heed his advice and consult a personal trainer. He even advises how to choose one. Also, by going to a gym, you associate yourself with like-minded people. I can personally attest to that.

It explains what I believe to be the major cause of obesity: emotional eating and negative self-talk. More importantly, Zouareg teaches readers exactly what to do about it. However, what I particularly love about Mind Over Body is that the skills taught can be used to achieve any goal, even those non weight-related. Don’t lend this book out to friends, since you’ll constantly reach for it as guidance and support, in addition to referring to your own notes. Instead, persuade them to buy their own.

MATTER OF THE SPIRIT

Matter Of The Spirit - How Meditation and Prayer Can Work For You
Your mind and body are connected, you can connect with your spirit and begin contemplating how it can help you achieve the transformations you desire.
I've already defined spirit as the authentic essence that gives you your individuality; your life force. You are born with it; it is yours to treasure; no one can damage it or take it away.
Everyone defines spirituality in his or her own terms. I define spirituality as an individual's relationship with oneself, other people and their actions, the natural world and the fabricated, technological world. Just as the Creation is a mystery and our universe is largely uncharted, there is also something miraculous and ultimately unknowable about spirit and spirituality.

I choose to embrace the mystery, however, because I know my spirit is my greatest ally, even if I can't explain why. After all, it's worked for me pretty well so far in my journey! I simply tap into the power of my spirit so I can live life to the fullest and help my clients accomplish their goals.
Because spirituality cannot be defined or quantified, there are no large-scale medical studies that provide evidence of a direct connection between spirituality and health. But you should know that there are many compelling studies in the medical literature suggesting that religious faith and frequent prayer as well as meditation help promote stress management, alleviate depression, increase purpose in life, and promote participation in self-help recovery.
Dale Matthews, M.D. discusses this research in his 1999 book, "The Faith Factor;" Herbert Benson, M.D. also devotes part of his book, "Timeless Healing," (1996) to what science says about how prayer works. Another physician who has investigated prayer, health and healing and personal growth is Larry Dossey, M.D. In his 1995 book, "Healing Words," Dossey discusses over 100 scientific studies, many conducted under strict laboratory conditions. Over half of these showed that prayer brings about significant physiological and psychological changes in humans and other living beings.
By praying and meditating for health, strength, transformation, courage, love, compassion, patience or other desirable outcomes, you have everything to gain, and nothing to lose. Use prayer and meditation to connect with your deepest aspirations for wholeness, and increased self-esteem will be one the many benefits you'll enjoy.
Now that we've traversed the body/mind/spirit connection, let's get started on defining your goals. Now is the time for you to take responsibility for your mind/body transformation and to visualize what total health means to you.
· How can we use our talents to the service of humanity?
· How can we serve?
· Use our love to overcome our ego!
· Looking into ourselves help us to better understand others
· If we want to Judge, Analyze, and Criticize or Label anyone we should start doing it to ourselves first.
· Love, Integrity, Trust and Respect should be everyone’s Mantra.
· If we want success in Life, we need To Dig Deeper inside our Soul.
· We do not need to look for happiness, we are born with it.
· Every time we are helping someone, we are actually helping ourselves.
· Smiling is not a sign of Kindness if it is not meant from the Heart.

Lower Your Cholesterol Levels

Exercise is of course very important but there are other things you can do to to bring your cholesterol to reasonable levels. Read food labels and buy foods low in saturated fat and low in cholesterol. To help you know what to look for when grocery shopping, the National Heart, Lung, and Blood Institute (NHLBI) offers a partial shopping list for you:

Breads such as whole wheat, rye, pumpernickel, or white

Soft tortillas, corn or whole wheat

Hot and cold cereals except granola or muesli

Rice (white, brown, wild, basmati, or jasmine)

Grains (bulgur, cous cous, quinoa, barley, hominy, millet)

Fruits: Any fresh, canned, dried, or frozen without added sugar

Vegetables: Any fresh, frozen, or (low salt) canned without cream or cheese sauce

Fresh or frozen juices, without added sugar

Fat-free or one percent milk

Cheese (with three grams of fat or less per serving)

Low fat or nonfat yogurt

Lean cuts of meat (eye of round beef, top round, sirloin, pork tenderloin)

Lean or extra lean ground beef

Chicken or turkey, white or light meat (remove skin)

Fish (most white meat fish is very low in fat, saturated fat, and cholesterol)

Tuna, light meat canned in water

Peanut butter, reduced fat

Eggs, egg whites, egg substitutes

Low-fat cookies or angel food cake

Lowfat frozen yogurt, sorbet, sherbet

Popcorn without butter or oil, pretzels, baked tortilla chips

Margarine (soft, diet, tub, trans fat free, or liquid)

Vegetable oil (canola, olive, corn, peanut, sunflower)

Non-stick cooking spray

Sparkling water, tea, lemonade