Mind Over Body Revolution Blog

Balanced Diet, Better Image

Monday, June 22, 2009

We have all been on a diet before and many of us have been off and on diets for quite some time, in fact people start a diet knowing they will go off it. However, many chose to change their eating habits alone and with no toning exercise involved. What happen in that case? The answer is a whole lot of shaky skin, flabby muscles, and cellulite that really does not reflect all the hard work that was put into losing weight in the first place.

Everyone knows the commitment one has to make to losing weight. So, while you are making a lifestyle change with your diet you might as well include an effective strength training program as well.

Working Out

Working out is important when you start new and balanced eating habit because as you lose weight you will want to improve your appearance with tighter skin and stronger muscles. This will make you look and feel much better because not only you will be thinner, but also more toned. The benefit of starting an exercise program as you begin your new lifestyle of healthy eating is that can tone as you lose. This will keep you motivated since your weight loss will appear even more dramatic because you will have a toned body.

Another benefit of working out as you begin your new lifestyle is that you can lose weight faster. This is because as you build muscle, you will burn more energy and therefore speed-up your metabolism. This results in more weight loss over the long term. Many people are confused about muscle because it weighs more than fat and therefore making their weight go up or stay the same. THE actual number on the scale is not important. Fitting in new clothes and feeling better will give you a more accurate idea about your fat loss.

Body Image: Lose FAT Not Muscles

Your overall body image, or the way you feel about yourself, will improve dramatically as you firm up and tone up. Certainly, if you have lost 20 pounds you will feel pretty good about yourself. But, how do you feel about yourself when you see your body in the mirror? Maybe not as good as you had hoped. That's because your skin is loose, your muscles aren't toned, and you don't have the body you had dreamed of even if you achieved the weight you wanted. Working out and toning up is the only way to achieve that smooth skin and tight muscles you dream of.

Many people diet and then find out that they still have not achieved their goal image even upon losing the weight and then are discouraged when they have to start an exercise program. Avoid this situation all together and include a healthy diet and workout plan in your new lifestyle. You will lose weight and tone up simultaneously giving you the body you had hoped for. And remember that losing weight does not necessarily means losing fat. Unavoidably, dieting without exercising can lead to muscle loss and decreased overall metabolism, making it worst for you to look and feel better.

Labels: body image, Fitness Diet Inspiration Motivation, inspiration, mindful fitness

Talks To Moon

Monday, May 18, 2009

Every once in a while I broadcast on this blog a special message and you know that I only do so to give you good quality and meaningful information that improves the quality of your and your loved ones life.

In this broadcast I am sending you a story, actually a book with audio and fantastic illustrations to follow through with the story. This is a kid's story but I even think it will also inspire you as it did me and my kids.

Talks to Moon will help your child with low self esteem (I was for a long time a victim of it when growing-up so I know it can be devastating). Please click on the title of this post and enjoy this fabulous story. You'll have to listen to the amazing song that goes with it just prior to the start of the story.

Labels: inspiration, Inspiration Motivation

Mind Over Body Revolution Tip #1 (Your Health)

Thursday, May 14, 2009

Effective May 14th 2009, we are starting a serie of Mind Over Body Revolution posts. As alway, I want poeple to truly experience and enjoy our posts in a meaningful way.

MindfulTip:Heart Smart Training - Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn't.

Mindful Wisdom: Ego's trick is to make us lose sight of our interdependence. That kind of ego-thought gives us a perfect justification to look out only for ourselves. But that is far from the truth. In reality we all depend on each other and we have to help each other. The husband has to help his wife, the wife has to help the husband, the mother has to help her children, and the children are supposed to help the parents too, whether they want to or not.

~Gehlek Rinpoche

Mindful Action: You will hear it, you will read it, you'll probably try it but you will revert back to old conditioning so my advice to you is that you truly look inside of you and ask what do I want? See it! Beleive it! Create it!

Labels: Fitness Diet Inspiration Motivation, inspiration, mindful fitness

Reduce The Pressure!

Tuesday, May 12, 2009

Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. But there’s a secret that most people don’t know, and the secret is this: It’s not the exercising part that’s hard. What’s hard is actually showing up to exercise and then keeping up the effort day in and day out. So I have one question for you: what keeps you from exercising and adhering to healthy habits so you can live the life you deserve? I can and I will help you change the things that most are not aware of, things that will transform you in mind, in body and in spirit. Just join my coaching program here.

Labels: Fitness Diet Inspiration Motivation, inspiration, mindful fitness

Power Meditation

Sunday, May 10, 2009

This short power meditation is amazingly effective against any kind of stress. Especially now in these uncertain times. Once a day every morning before tackling the day.

Labels: inspiration, mindful fitness

Nordine Z Speaking at the National Institute of Whole Health in Boston

Friday, May 08, 2009

In this video clip I speak about my story. You can share it with everyone you know and who is looking to overcome obstacles. I thank both my parents for their undeniable courage. Nordine Z

Labels: body image, Fitness Diet Inspiration Motivation, inspiration, mindful fitness

What’s Lifestyle Got To Do With It?

Friday, May 01, 2009

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

•What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

- Choose salad over chips or fries
- Don't add butter to your food
- Eat fresh produce with every meal
- Purchase fat free dairy products
- Limit desserts to one or two per week
- Cut out mindless snacking
- Drink water, not soda

I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

•What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

- Watch less TV
- Stretch stiff muscles every day
- Play at the park with the kids
- Go for a jog
- Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Labels: body image, fitness, Fitness Diet Inspiration Motivation, inspiration

DARRYL: THE MEDICAL STUDENT WHO HEALED HIMSELF

Sunday, January 18, 2009

When he first came to me, Darryl was a medical student suffering from acne, poor diet, lack of exercise and overweight. In addition, he felt constantly fatigued from his stressful life of studies, erratic sleep habits, exams and more studies. Although he was one of the most hyper-scheduled people I’d ever met, let alone trained, Darryl managed to carve out the time to reorganize his life, to work out, eat right and meditate for a few moments each day. The resulting evolution of his spirit, mind and body brought him radiant health, muscle gains and lasting weight loss.

Although all of my clients inspire me, Darryl was a special case because he managed to do such a good job despite severe scheduling constraints. Darryl is now a practicing physician who embodies radiant health for his patients; his case proves that even the most multi-tasking person can exercise their way to excellent condition in less than an hour or so a day. (Lack of time is one of the most common excuses people give me for not working out. I always tell them that if clients like Darryl can find the time to get in shape, then they can, too.)

Darryl used his powerful intellect to psych himself into total health. Here are some affirmations from Darryl’s mental diet:

“I will never give up because I am climbing the mountain of happiness.”
“I have the ability to love and support myself.”
“I am improving my inner world in order to change my outer world.”
“I am moving closer towards spiritual, mental and physical health.”
“I am stronger than my fears because I acknowledge them.”
“I am a well-rounded beautiful being.”
“I draw my energy from the Universal life force.”
“Life is a miracle and I am lucky to be living it.”

If you are or know of someone who's overweight, overstressed and overworked please share the story with me on this blog.

Labels: body image, Fitness Diet Inspiration Motivation, inspiration

Emotion Creates Motion

Friday, September 19, 2008

Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action. The choices you make always determine your destiny, you maybe heard that too but have you given a thought to it at all?

Labels: exercise, fitness, Fitness Diet Inspiration Motivation, inspiration

Stop Thinking, Start Appreciating!

Wednesday, September 03, 2008

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

One day, while I was having a grumpy day and was not looking forward to my heavy daily schedule, my little four-year-old, 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 and while 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 affected with a feeling of being able to let 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 doing, so STOP thinking and start APPRECIATING.

Labels: inspiration

Is Your Goal Smart?

Friday, August 15, 2008

The much anticipated 2008 Beijing Olympic games are now in full swing. I find it inspiring to watch athletes perform at the top of their game, don't you?

It's amazing to see what the human body is capable of when it's trained for a particular event.

Every athlete in the Olympics has trained for thousands of hours in a very specific way for their sport. These athletes know precisely what they want their bodies to do and they train in a focused manner to be the best. You can bet that they see a gold medal every time they close their eyes. Now that's focus.

What about you? What do you train for?

You see, whether you realize it or not, you too are training for a specific reason. Maybe your goals are more in line with losing 15 pounds rather than winning a gold medal, but your training needs to be just as specific in order to achieve your desired results.

Do you know why you exercise? Is it to lose weight? Is it to lower your blood pressure? Is it to shrink your waist? Is it to pick up a bag of groceries with more ease?

The first step toward getting the body of your dreams is to set a goal. This simple act, when done correctly, will instantly calm your frustrations and fill you with hope.

Here's how to make your goals SMART.

Specific: Ask yourself questions like: How many inches do I want to lose? What pant size do I want to be? Be painstakingly specific with yourself. It has been proven that the more specific your goal is the more likely you are to achieve it.

Measurable: You've got to be able to measure your results. It could be in pounds or body fat percentage or inches. It could even be fitting into a particular pair of pants that you haven't worn in years. The key is that you need to be able to physically measure your progress.

Attainable: If you have fifty pounds to lose it won't all come off in one month. Setting unattainable goals simply sets you up for failure. If you have a major fat loss goal then break it down into small attainable goals. As you achieve each smaller goal you will reinforce your progress and ultimately can attain any desired goal.

Realistic: This step is all about knowing yourself. What type of program would you realistically stick with? If you despise running then don't base your weight loss program on 6am jogs. Look honestly at your abilities, but don't underestimate yourself either. You'll need to push yourself to achieve your goal.

Timely: Every great goal is set on a timeline. Keeping the above steps in mind, give yourself an exact date and time that your goal needs to be accomplished by.

Now it's time to get to work. Write down your SMART goal and place it somewhere that you see often then tell three people of importance in your life about your goal.

Have the focus and the drive to pursue your SMART goal, just like the Olympians, and go make yourself proud!

I love nothing more than seeing my clients achieve their goals. Call me at the number above or reply to this email to get started on a fitness program that is specific to your goal.

Labels: body image, fitness, Fitness Diet Inspiration Motivation, inspiration, mindful fitness

Fundamental Questions (Excerpt from an Interview with Nordine, conducted by John Assaraf, Star of The Secret)

Monday, July 07, 2008

John:
How does fitness affects one's spiritual being?

Nordine:
Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was competing as a top athlete, I use to think that I loved myself but in reality I was obsessed with my physic. I think I stopped loving with my heart back then, I was satisfying my ego instead. When you are obsessed you forget how to love yourself and everyone around you;you're not here, you're somewhere else, a place where ego is comfortable.

There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone, and that my friends is spirituality at its best. Love is the antidote to obsession.

John:
I really want to change but how?

Nordine:
First you must acknowledge the current YOU then move on to acknowledge that you want to change, accept the change and let go of the OLD YOU. Acknowledge, accept, let go; I call this the Ta Kwon Do method. Because if you don’t, you'll feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. You'll feel a chronic anxiety, something missing, a life off-balance. If you are not fulfilled with your life, you will get full some other way, eating, drinking, taking drugs, sex, name it.

John:
How do I know I have a desire to be fit?

Nordine:
You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with. How can people expect others to love them if they don't love and appreciate themselves?

John:
How can I exercise without thinking of it as a burden?

Nordine:
By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your efforts to change.

John:
What are the three fundamental expressions of life?

Nordine:
The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.

John
What are the three fundamental expressions of life?

Nordine:
The formula to perfect fitness to me is: 60% Heart & Mind – 30% Nutrition and 10% Exercise. You live in your heart and mind most, you feel, you think, you create, you experience, such is the real cycle of life.

Labels: inspiration

Questions and Answers

Thursday, November 01, 2007

Here are 6 fundamental questions asked to Nordine during a Webinar.

Question 1: How does fitness affects one's spiritual being?

NZ :Answer 1:Your Spirit is the universal battery to your mind and body.
We use spiritual substitutes such as alcohol, food or even drugs to make us feel good for a short, short time, but in the long run the results are devastating.
When I was younger I use to think that I loved myself but in reality I was obsessed by my top athlete physic, I think I stopped loving with my heart but rather I used my ego. When you are obsessed you forget how to love yourself and everyone around you.

There is no SUBSTITUTE for spirituality other than respecting yourself, your body and everyone around you. When you are fit and healthy, you are inspiring everyone around you, and that my friends, it is spirituality at its best. Love is the antidote to obsession.

Question 2: I really want to change but how?

NZ:Answer 2: First you must acknowledge the current YOU then move on to acknowledge that you want to change accept the change and let go of the OLD YOU. I call this the Ta Kwon Do method, my dear friend and spiritual mentor Dr. Dharma taught me the technique. Because if don’t you will feel that you are not fully satisfied with your life, something will be missing, you won’t know it but you will certainly feel it. If you are not fully satisfied you will get full some other ways.

Question 3: How do I know I have a desire to be fit?

NZ: Answer 3:You know you have the desire to be fit when thinking and seeing yourself fit creates an amazing excitement just as if you were falling in love again but this time it will be YOURSELF that you falling in love with.

Question 4: How can I exercise without thinking of it as a burden?

NZ: Answer 4:By seeing, feeling and being the change you want to create. When you think and see the end result as if you were actually already achieving it, you will feel excitement rather than anxiety which is what hinders all your effort s to change.

Question 5: What are the three fundamental expressions of life?

NZ: Answer 5:The expression of body, of mind and of spirit. We are three part beings. Neglect one and you will be living in disharmony.

Question 6: What are the three fundamental expressions of life?

NZ: Answer 6:The formula to perfect fitness to me is: 60% Mind – 30% Nutrition and 10% Exercise. You live in your mind most.

Labels: inspiration, mindful fitness

MIND OVER BODY

Friday, September 07, 2007

Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.

You see most people think losing weight, looking great, and getting fit has to do only with exercise and diet and this is really only a tiny part of success-only a tiny piece of the puzzle. Its a behavioral pattern caused by a certain believe system or old conditioning.
What I'm talking about here is a process I developed of total health and fitness that includes physical, mental and physical aspects. I call it Mind Over Body. The biggest secret I've learned and the reason most people don't succeed in getting fit, losing weight or even achieving a happy contented life (and remember I've trained thousands) is that these people try to start from the outside-in (ego-thought causing certain behavioral patterns) rather than from the inside out (soul-energy).

Click here to get a copy of my book Mind Over Body

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"In one book, Mind Over Body, Nordine inspires you, energizes your mind and helps you reshape your body. Your perception about fitness will never be the same after you are done with this book. "

-- John Assaraf, Star of The Secret, and Author of The Street Kid’s Guide to Having it All!

WATCH A TV INTERVIEW ABOUT MIND OVER BODY

Labels: body image, book, diet, exercise, fitness, inspiration, recipes

Transformation from within

Tuesday, April 17, 2007

Accepting the responsibility that you have the power to transform your life is a trigger to any meaningful behavioral process of change. You must learn to release any negative resistance to change. Limitation and refusal to improve your current negative state of mind will only lead to your investment remaining the same.

There is a saying that goes something like "doing the same thing over and over and expecting different results is the definition of insanity."

Holding onto beliefs that no longer work in your current life situation will translate into stagnation or further degradation. Bring your attention to a new state of mind; a positive mental attitude fueled by a core desire to live a full and meaningful life.

Fitness of the mind will cultivate and support fitness of the body. Nurturing your positive thoughts by allowing them to smoothly manifest the perfect healthy body is what you can bring into awareness in your daily life. Moment after moment you flow and moment after moment you glow. I wish you all a life full of positive moments!

Labels: inspiration, mindful fitness

It's Not About Your IQ!

Sunday, March 18, 2007

The other night I took the family out to dinner. We went to my favorite place in Tucson , a restaurant called "La Salsa". They have the best healthy Mexican food in town.

While ordering, a gentleman with a wheelchair entered the restaurant. It was obvious that he was homeless and not very clean either. Needless to say that no one was really paying attention to him.

Then an interesting event happened. After paying for his own food (Peter was his name) he came and sat at the table near ours. The kids were very curious, as you can imagine. Peter started communicated with the kids by exchanging smiles and some pure and innocent energy I guess.

A few minutes passed and Peter started asking about the kids' names. A conversation started between him, my wife and I. In that conversation we learned that Peter was indeed homeless since 1985, was 65 years old, spoke four languages (I can attest to that because we spoke together in all four) AND he had a degree in psychology.

At that point my wife and I looked at ourselves and couldn't believe what we heard. Then something in my mind struck me; it occurred to me that Peter was not the victim of his physical disability but that he had made a choice to be homeless. You may be thinking that there are other circumstances to his life situation, and I agree, but I am here to tell you that after speaking to him, I came to realize that it was HIS choice.

You see, Peter created a process of thinking that manifested what he did NOT want but unfortunately had spent too much focus and energy on that.

So it's not about your IQ - like Peter you maybe very intelligent, or maybe even smarter, but if you don't decide to take a daily step forward towards WHAT YOU REALLY WANT, you won't get it, and you will find yourself right were you DID NOT WANT TO BE.

Later in the car both the kids thought, and in fact said "Daddy, that man is beautiful." I think they were connected to Peter's energy, his beautiful and untouchable self, his SPIRIT. No matter what you are or do on a mental and physical plan, in your heart you are and will remain beautiful FOR ETERNITY!

Labels: inspiration

Nordine's Mindful Tip for the Spirit

Thursday, February 15, 2007

Stones That Heal the Heart
When I feel that my mind is running wild and my heart feels sad, I go out into nature and pick up one stone for each of my hindering, negative thoughts. I write on each stone the thought I want to let go of. Doing so helps me transfer the negative into what I like to call "the source of everything'". After all, aren't we all made from the same stuff stones are made from?

I hold on to each stone, take a deep breathe and say: “I am letting go of a negative thought, knowing that I have the power to receive a new and empowering thought.” With all my heart and physical strength, I throw each stone as far as I can.

This tremendously relieves the mind and refreshes the soul. I do this when I'm at Miraval, as it's there that I learned this exercise.

If you are visiting Miraval, near Tucson, Arizona, and want to work with me, please book your session at (520) 825-5155 ext: 4512

Check out Miraval at www.miravalresort.com

Labels: inspiration, mindful fitness

Breathe! It's All Right!

Tuesday, February 13, 2007

I had a lunch meeting last week with a top executive of a company I am involved with. While we were eating, the executive said something that I thought was inappropriate and it started to change the mood of our conversation. I had the choice then to do one of two things: stop the meeting and leave, or continue and bring the mood back to a more positive one. I chose the latter and dismissed what had been said, took a trip to the bathroom, performed a one minute deep breathing exercise, visualized what I wanted from the conversation and went back with this new energy I had created.

The result was amazing; I got exactly what I wanted.

We all go through periods of ups and downs and we all have the choice to climb the ladder back where we want to be. The absolute truth is that we can be, have or do whatever we choose to. Who do you choose to be today? What do you choose to have today? What do you choose to do today?

Think it! Feel it! Be it! No one or nothing can have control over your thoughts.

Labels: inspiration, mindful fitness

How To Make 2007 Your Year to Get into Shape

Sunday, January 14, 2007

Here we are, already two weeks into the New Year. You know I have to ask...how is that fitness resolution coming along?

If the pounds haven't budged yet, don't panic. I have some words of wisdom for you to live by this year - words that will aide in getting you to your fitness goal.

Shoot for dropping a pound a week.

Now, this may not seem like that much, but if you did this consistently for the rest of the year it would result in 50 lbs lost. This may be extreme for you, but the good news is that once you achieve your idea body, maintenance is a breeze. How great would it be to begin 2008 with a brand new body?

This all sound well and good, but how do you go about the business of shedding that pound each week? I am here to tell you that it doesn't have to be allusive, mysterious or frustrating. In fact, with a little calculation, you can consistently drop one pound a week until you reach your goal.

All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week: Burn 3500 cal. more than normal.

It's that simple! No fancy pills or powders necessary, just a progression of calories exerted without an increase in calories consumed. Try the following three steps:

1. Record your normal weekly exercise - look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then this step is really easy for you, a simple blank page will do.

2. Record your normal weekly food intake - this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

In your quest for dropping inches you shouldn't exceed your normal daily caloric intake - you should, rather, work at slowly decreasing that number.

Remember, we are going for a 3500 calorie deficit each week - this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections.

Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see the positive changes that you are taking in your life written down on paper.

If you burn up 500 calories a day you will drop a pound in a week.

Labels: exercise, fitness, inspiration, mindful fitness

Nordine's Mindful Tip

Wednesday, January 10, 2007

How many times have you made resolutions that lasted just about the same amount of time it takes to read this sentence? Don't feel bad. Out of 10 people, eight won't keep their resolutions for more than a month.

Whether it's working out regularly, "releasing weight" (my dear friend John Assaraf likes these words as opposed to "losing weight", I will tell you why in another issue) or changing your diet, they are most often directed at making us feel better about ourselves.

Mindful Tip
Why are these goals likely to fail? Much of the problem is with your mind-set and a lack of planning, as well as getting the wrong information. Being aware of what the obstacles will be and how to avoid them is crucial in setting goals and actually achieving them.

Mindful Wisdom
Accept who you are and what your current life situation is. When you reject your situation it tends to stick to you like glue. What you resist persists; I am sure you've heard this before.

Mindful Action
Make a conscious choice and go for it. When challenges arise we tend to revert back to our old condition. That's a normal mind event. Go over the threshold and climb back up, you will only be closer to your dreams. Changing a habit is just a matter of finding another one; a more positive one that will give you a benefit, even if it is a delayed benefit such as exercising. Immediate benefit such as feeling good by, say, smoking a cigarette, is deadly and you know it. Besides, it takes 10-15 minutes for a smoke break -try to add it up in weeks and years, you will soon find out that it's an absurd waste of time, money and life as opposed to more time to play, more money to spend and more oxygen to breathe.

Labels: inspiration, mindful fitness

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How To Make 2007 Your Year to Get into Shape

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Nordine's Mindful Tip

Wednesday, January 10, 2007