Stress Kills

Have you ever been upset by, offended, or perhaps angered by something that happened to you or by the actions of another person? Of course you have. Who hasn’t?


What’s interesting to point out is the feelings you felt when you became upset were actually your chosen response. In other words, the feelings you felt were brought on by your reaction or response to something. Not the “something” itself. Why is this important to know? I’ll explain.

When our response to events in life or actions of other people causes us to become upset or angry, a number of physical things happen to our body:

-Our heart rate increases

-Our blood pressure increases

-We release stress hormones

All of this puts a strain on our heart, kidneys, brain and other organs… not to mention makes us feel lousy.

The long-term effects contribute directly and indirectly to many of the leading causes of death in this country, including the top three: heart disease, cancer and stroke.


STRESS MANGEMENT:

Learn how to say “no”. Know your limits and stick to them, whether in your personal or professional life.


Avoid people who stress your out: If someone consistently causes stress in your life and you can’t alter the situation, just limit the time you spend with them.


Take control of your environment: Take a different route home if you hate sitting in traffic, even if it takes you longer.

Avoid hot ticket subjects:  And we all have those! Change the subject or remove yourself from the conversation.

Be willing to compromise.

Be more assertive.

Manage your time.

Always focus on the positive.

Meditate

For questions or help with any of the above, please feel free to contact me.

Weight Loss & Meditation

Meditation is now very mainstream and a wonderful way to lower stress, blood pressure, promote more positive thinking as well as helping with weight loss. 

Many think that meditation is a difficult art to master and some think of it as part of  yoga.  Some Yogis do use a form of meditation, but everyone can learn to quiet the mind without sitting in a special room or using special props.

Meditation not only helps to clear your mind but allows your body to let go of all negative emotions allowing for healing. 

Find a quiet place that you enjoy; it can be at home, in park, even in a museum.  You don't have to be lying down or sitting cross legged in loose fitting clothes on a mat. Sitting on a park bench or in a comfortable chair will work.  Close your eyes and focus on your breathing.  Feel your breath enter and exit your body and begin to let go of any negativity you are holding on to; allow it to flow out through your fingers and toes.
Begin to clear your mind of all thought.  Thoughts will enter your mind, just allow them in and just as quickly allow them to flow out.  Be aware of your body as you continue to let go and relax.  If you  are lying down, try not to nap...keep the focus on your breath. 

As you continue to practice meditation stress levels will fall; you will find you have more energy,  more alert and focused and less apt to binge or snack.

Yes, It's a Lifestyle Change!!

Magazines and TV seemingly make losing weight effortless or if you really believed those infomercials you would be doing 10 minutes on a piece of expensive equipment and "bam" you'd have perfect abs and drop 50 pounds in six weeks.


IT DOESN'T HAPPEN THAT WAY!!


It's all about a lifestyle change; it's the mindset which is so important. In other words the choices you make; your eating and exercise habits. Think about and write down how much time you spend doing the following:


Sitting at a desk, in a car, in front of a TV, in front of a computer.
Eating out at restaurants and making bad food choices.
Drinking alcohol.
Staying up late and not getting enough sleep!



BE HONEST, BE AWARE!


Now, think about how much time you spend:


Being active (Exercising, taking the stairs instead of the elevator, walking, gardening).
Strength training (all muscle groups).
Preparing your own healthy meals and snacks. (Eating whole grains, fruits and vegetables.)
Dealing with stress in a healthy way. (Yoga, meditation, taking time for yourself, spending quality time with friends.)


As humans we like routine so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is difficult and takes much more effort than starting something new.



CHANGE IS THE FIRST STEP TO A HEALTHIER LIFESTYLE AND A NEW YOU!!

Celebrate St. Paddy's Day - Healthy Ideas from Pat

Happy St. Patrick's Day!!

If you are planning on celebrating do it in a healthier way. Especially if you are trying to lose weight. Enjoy a light beer, but have a limit! Be careful you don't get so caught up in the partying that you lose track of what and how much you are consuming. Have that one drink and then switch to water with lemon. Stay away from that corned beef and cabbage!! Cabbage is good, but that corned beef, ugh....filled with fat and sodium!!!

Think about how you will feel tomorrow. Will it be worth it??

For those of you who are keeping a food log, be sure to write down everything you eat and drink. If you aren't keeping one, start today. You'll be surprised how fast those calories add up. A scary process but it is a process.

Ooops No Sun Yet!

Still raining here in the northeast. But it's a Monday and start to a new work week. Stay positive, this rain will soon turn the bleak landscape into green lawns, trees and bring out the flowers!

Spring break has ended in this area of the country and my fitness classes will fill as Lehigh students return once more in an attempt to shed the couple of pounds gained during the tropical parties!!

Speaking of Spring, it's a week away. Time to get back to healthy eating, getting to the gym and changing your lifestyle. Put that dress, bathing suit, pair of skinny jeans, suit, you can't get into out in plain sight. Look at it everyday; set a goal and stick to it!!!

This is not the first day of the rest of your life, but it's the first HOUR!!!