Article: Four Emotions That Can Lead to Life Change for Personal Training Vancouver

The Four Emotions That Can Lead to Life Change
by Jim Rohn

Personal Training Vancouver

Emotions are the most powerful forces inside us. Under the power of emotions, human beings can perform the most heroic (as well as barbaric) acts.

To a great degree, civilization itself can be defined as the intelligent channeling of human emotion. Emotions are fuel and the mind is the pilot, which together propel the ship of civilized progress.

Which emotions cause people to act? There are four basic ones; each, or a combination of several, can trigger the most incredible activity. The day that you allow these emotions to fuel your desire is the day you’ll turn your life around.

1) DISGUST – One does not usually equate the word “disgust” with positive action. And yet properly channeled, disgust can change a person’s life. The person who feels disgusted has reached a point of no return. He or she is ready to throw down the gauntlet at life and say, “I’ve had it!”

That’s what I said after many humiliating experiences at age 25, I said. “I don’t want to live like this anymore. I’ve had it with being broke. I’ve had it with being embarrassed, and I’ve had it with lying.”

Yes, productive feelings of disgust come when a person says, “Enough is enough.”

The “guy” has finally had it with mediocrity. He’s had it with those awful sick feelings of fear, pain and humiliation. He then decides he is not going to live like this anymore.” Look out! This could be the day that turns a life around. Call it what you will, the “I’ve had it” day, the “never again” day, the “enough’s enough” day. Whatever you call it, it’s powerful! There is nothing so life-changing as gut-wrenching disgust!

2) DECISION – Most of us need to be pushed to the wall to make decisions. And once we reach this point, we have to deal with the conflicting emotions that come with making them. We have reached a fork in the road. Now this fork can be a two-prong, three-prong, or even a four-prong fork. No wonder that decision-making can create knots in stomachs, keep us awake in the middle of the night, or make us break out in a cold sweat.

Making life-changing decisions can be likened to internal civil war. Conflicting armies of emotions, each with its own arsenal of reasons, battle each other for supremacy of our minds. And our resulting decisions, whether bold or timid, well thought out or impulsive, can either set the course of action or blind it. I don’t have much advice to give you about decision-making except this:

Whatever you do, don’t camp at the fork in the road. Decide. It’s far better to make a wrong decision than to not make one at all. Each of us must confront our emotional turmoil and sort out our feelings.

3) DESIRE – How does one gain desire? I don’t think I can answer this directly because there are many ways. But I do know two things about desire:

a. It comes from the inside not the outside.
b. It can be triggered by outside forces.
Almost anything can trigger desire. It’s a matter of timing as much as preparation. It might be a song that tugs at the heart. It might be a memorable sermon. It might be a movie, a conversation with a friend, a confrontation with the enemy, or a bitter experience. Even a book or an article such as this one can trigger the inner mechanism that will make some people say, “I want it now!”

Therefore, while searching for your “hot button” of pure, raw desire, welcome into your life each positive experience. Don’t erect a wall to protect you from experiencing life. The same wall that keeps out your disappointment also keeps out the sunlight of enriching experiences. So let life touch you. The next touch could be the one that turns your life around.

4) RESOLVE – Resolve says, “I will.” These two words are among the most potent in the English language. I WILL. Benjamin Disraeli, the great British statesman, once said, “Nothing can resist a human will that will stake even its existence on the extent of its purpose.” In other words, when someone resolves to “do or die,” nothing can stop him.

The mountain climber says, “I will climb the mountain. They’ve told me it’s too high, it’s too far, it’s too steep, it’s too rocky, it’s too difficult. But it’s my mountain. I will climb it. You’ll soon see me waving from the top or you’ll never see me, because unless I reach the peak, I’m not coming back.” Who can argue with such resolve?

When confronted with such iron-will determination, I can see Time, Fate and Circumstance calling a hasty conference and deciding, “We might as well let him have his dream. He’s said he’s going to get there or die trying.”

The best definition for “resolve” I’ve ever heard came from a schoolgirl in Foster City, California. As is my custom, I was lecturing about success to a group of bright kids at a junior high school. I asked, “Who can tell me what “resolve” means?” Several hands went up, and I did get some pretty good definitions. But the last was the best.

A shy girl from the back of the room got up and said with quiet intensity, “I think resolve means promising yourself you will never give up.” That’s it! That’s the best definition I’ve ever heard: PROMISE YOURSELF YOU’LL NEVER GIVE UP.

Think about it! How long should a baby try to learn how to walk? How long would you give the average baby before you say, “That’s it, you’ve had your chance”? You say that’s crazy? Of course it is. Any mother would say, “My baby is going to keep trying until he learns how to walk!” No wonder everyone walks.

There is a vital lesson in this. Ask yourself, “How long am I going to work to make my dreams come true?” I suggest you answer, “As long as it takes.” That’s what these four emotions are all about.

To Your Success,
Jim Rohn

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Benefits of Leafy Greens in your Diet for Personal Training Vancouver

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Lots of Leafy Greens Might Shield Aging Brains

By Alan Mozes

HealthDay Reporter

MONDAY, March 30, 2015 (HealthDay News) — A single serving of leafy green vegetables each day may help keep dementia away, new research suggests.

Researchers evaluated the eating habits and mental ability of more than 950 older adults for an average of five years.

Those who consumed one or two servings of foods such as spinach,kale, mustard greens and/or collards daily experienced slower mental deterioration than those who ate no leafy greens at all, the study found.

The brain benefits associated with dark leafy greens likely stem from several key nutrients, particularly vitamin K, said study lead author Martha Clare Morris of Rush University Medical Center in Chicago.

The researchers “observed a protective benefit from just one serving per day of green leafy vegetables,” which are known to be rich in vitamin K, added Morris, a nutritional epidemiologist at the Rush Alzheimer’s Disease Center.

Morris was scheduled to present her team’s findings Monday at the annual meeting of the American Society for Nutrition in Boston. Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.

The study cannot actually prove that leafy greens preserve clarity of thinking.

But another expert, Dr. Yvette Sheline, said the finding is both “interesting and in some ways surprising.”

“It makes sense that leafy green vegetables would have an effect on mental health,” said Sheline, a professor of psychiatry and neurology at the University of Pennsylvania Perelman School of Medicine.

“We know generally that what you eat, or don’t eat, can affect your risk for high blood pressure and vascular disease, which can both then worsen the course of dementia,” she said.

But exactly how leafy greens may alter dementia risk remains a mystery, Sheline said.

“But while it’s still being worked out, I’d say go to your local grocery and pick up some kale. There’s certainly no harm done,” she added.

For the study, funded by the U.S. National Institutes of Health, researchers focused on 954 men and women enrolled in Rush’s Memory and Aging Project. Participants were 81 on average at the start, and three-quarters were women.

Every year for almost five years on average, participants completed a 144-item food and beverage questionnaire and underwent 19 mental skill tests.

In the end, each individual’s nutrient intake was calculated based on the type and quantity of food consumed on a daily basis.

The team determined that those who routinely consumed one or two servings of leafy greens every day demonstrated the mental capacity of someone more than a decade younger, compared with those who never ate leafy greens.

The findings held up even after accounting for gender, age, education,smoking history, exercise, and any heightened Alzheimer’s risk (such as a family history).

Might vitamin K supplements work as well?

Morris took a cautionary stance, noting that the study focused solely on food sources of vitamin K. She also suggested that the mental health benefit found in food sources might ultimately be associated with a constellation of nutrients found alongside vitamin K, rather than vitamin K alone.

“It is very difficult to tease apart the specific association of vitamin K from other nutrients,” she said. Leafy greens also contain beneficiallutein, folate and beta-carotene, Morris added.

If you’re not a fan of kale and spinach, such nutrients can also be found in a range of bright fruits and vegetables, the researchers pointed out.

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12 Reasons you should lift weights for Personal Training Vancouver

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1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Adapted from The Women’s Health Big Book of Exercises, by Adam Campbell (Rodale). Available wherever books are sold and at WHBigBookOfExercises.com.

10 Evidence-Based Fat-Burning Foods and Beverages for Personal Training Vancouver

Personal Training Vancouver

By Kris Gunnars Authority Nutrition

When it comes to losing weight, not all foods are the same.

Some foods can increase the amount of calories you burn, kill your appetite, or both.

This can be caused by protein, fiber, as well as many substances found naturally in foods.

Here are 10 evidence-based fat-burning foods and beverages.

1. Nuts
Despite being high in fat, nuts are among the most weight loss friendly foods in existence.

They are low in carbs, but high in fiber, healthy fats and protein.

Because of the way nuts are structured, the calories in them are pretty hard for the body to access, and about 10-15% don’t even get absorbed (1).

Nuts are also highly satiating, so they make you feel more full with fewer calories. There is also some evidence that they can boost your metabolism (2).

People who eat nuts (or peanuts) tend to weigh less, and controlled trials show that they cause weight loss and lead to significant reductions in waist size (3, 4, 5, 6).

In one study, a low-calorie diet supplemented with almonds caused 62% greater weight loss than the same diet supplemented with complex carbohydrates (7).

Bottom Line: Nuts and peanuts are among the most weight loss friendly foods on earth. They are very fulfilling, can boost metabolism, and a significant part of the calories in them is wasted.

2. Coconut Oil
The fats in coconut oil are not the same as most other fats.

They consist mostly of fatty acids called medium-chain triglycerides.

These types of fats are metabolized differently, and can have potent biological effects (8).

Some studies have shown that these fatty acids can make you feel so full that you eat up to 256 fewer calories per day, and boost the number of calories you burn by up to 120 calories per day (9, 10).

Interestingly, studies have looked at whether coconut oil can cause weight loss in humans.

These studies did not find a reduction in weight, but they did show a significant reduction in waist circumference in people who ate 30 mL (2 tablespoons) of coconut oil per day (11, 12).

What this means, is that coconut oil is particularly effective at helping you lose belly fat, the harmful fat that tends to build up around the organs.

Bottom Line: Coconut oil contains fats called medium-chain triglycerides, which can reduce appetite, increase fat burning and help you lose belly fat.

3. Boiled Potatoes
Potatoes can either make you fat, or help you lose weight, depending on how you prepare them.

While french fries and potato chips can be highly fattening, the same is not true for whole, plain potatoes.

There is a scale called the satiety index, which measures the ability of foods to cause fullness and make people eat fewer calories at subsequent meals.

Interestingly, white, boiled potatoes score by far the highest of all foods tested (13).

What this means, is that if you eat more potatoes, you should automatically eat less of other foods instead.

There is some evidence that this is partly mediated by a protein in potatoes called protease inhibitor 2, which is believed to have beneficial effects on appetite hormones, but this needs to be studied further (14, 15).

If you want to boost the weight loss effects of potatoes even further, then cool them down after boiling them. This greatly increases their content of resistant starch, a fiber-like substance that can help you lose weight (16, 17).

Bottom Line: Boiled, white potatoes are very effective at inducing satiety and making you feel full. This should help you eat fewer overall calories.

4. Coffee
Coffee is not the devil it has been made out to be.

It is actually very healthy, and loaded with antioxidants and bioactive compounds (18).

There is quite a bit of evidence that caffeine, the active ingredient in coffee, can boost fat burning and help with weight control (19, 20).

In fact, caffeine has been shown to temporarily boost metabolism by 3-11%, and temporarily increase fat burning by up to 10-29% (21, 22, 23, 24).

According to one study, 600 mg of caffeine per day (4-6 cups of coffee) can help you burn an additional 79-150 calories per day (25).

However, a tolerance to the effects can build up quickly, so this may not apply to people who drink coffee every day.

Bottom Line: Caffeine, the active ingredient in coffee, has repeatedly been shown to boost metabolism and increase fat burning in the body.

5. Fish and Lean Meats
When it comes to losing weight, protein is the king of nutrients.

Some of the best sources of quality protein in the diet include fish and lean meats.

Studies show that a high-protein diet can boost metabolism by up to 80-100 calories per day, and one study goes as high as 260 calories per day (26, 27, 28, 29).

Another study showed that protein at 30% of calories helped women eat 441 fewer calories per day and lose almost a pound of weight per week, without intentionally restricting anything (30).

A high-protein diet can also reduce cravings and desire for late-night snacking, and has been shown to help prevent weight regain during a “maintenance” phase (31, 32).

If you want to lose weight and keep it off, consider making a permanent increase in your protein intake.

Eating sufficient protein can be challenging, so it is recommended to use a nutrition tracker (like Cron-o-meter) for a while to make sure that you’re getting enough.

Bottom Line: Fish and lean meats are some of the best sources of quality protein. Eating a high protein diet (25-30% of calories) is very effective for weight loss.

6. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community, and has been shown to have numerous benefits.

It can significantly reduce the blood sugar response after a high-carb meal, and may have modest effects on your weight (33, 34).

Studies have shown that taking vinegar with a high-carb meal can increase fullness so much that people eat 200-275 fewer calories for the rest of the day (35, 36).

In one study, taking 15-30 mL (1-2 tablespoons) of vinegar per day caused weight loss of 2.6 – 3.7 pounds (1.2 – 1.7 kg) over a period of 12 weeks (37).

Bottom Line: Apple cider vinegar has been shown to reduce appetite when taken with high-carb meals, and may cause modest weight loss if taken every day.

7. Green Tea
Green tea is another weight loss friendly beverage.

Like coffee, it does contain some amount of caffeine, which can aid fat burning.

However, green tea also contains several other bioactive substances that can have an effect.

This includes the antioxidant EGCG.

EGCG can increase norepinephrine activity and help liberate fatty acids from your fat stores (38, 39).

According to some studies, green tea extract can boost metabolism by about 3-4%, and increase fat burning by up to 17% (40, 41, 42).

Although the evidence is mixed, some studies have shown that green tea can help you lose fat, especially in the belly area (43, 44, 45).

Bottom Line: Green tea contains caffeine and EGCG, substances that have been shown to boost metabolism and increase fat burning. Several studies have shown that green tea can help with fat loss.

8. Hot Peppers
Hot peppers, like chili pepper, contain a substance called capsaicin.

Many studies have shown that capsaicin can reduce appetite and boost metabolism (46, 47, 48).

For this reason, capsaicin is a very popular ingredient in commercial weight loss supplements.

If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight.

However, this doesn’t seem to work for people who eat spicy food all the time, indicating that a tolerance to the effects can build up (49, 50).

Bottom Line: Hot peppers are high in a substance called capsaicin, which has been shown to reduce appetite and increase fat burning.

9. Water
Drinking enough water can have many benefits, and is surprisingly effective for weight loss.

The thing is, drinking half a liter (17 oz) of water can boost your metabolism by 30% for a period of 1 to 1.5 hours (51).

Drinking your water cold is best, because then the body needs to expend energy (calories) to heat the water to body temperature.

The best time to drink water is before meals.

Drinking half a liter (17 oz) of water, half an hour before meals, has been shown to increase fullness and help people on a fat loss diet lose up to 44% more weight (52).

Bottom Line: Drinking water, especially before meals, can be useful as a weight loss aid. Water boosts metabolism and helps increase fullness.

10. Whole Eggs
Whole eggs are among the healthiest and most nutritious foods on the planet.

They were demonized for being high in cholesterol, but new studies show that they have negligible effects on cholesterol in the blood (53, 54).

There are also some very impressive studies showing that eating eggs for breakfast can be useful for weight loss.

In one study, eating eggs instead of bagels for breakfast made people feel more full, so that they ended up eating fewer calories for the next 36 hours (55).

Another study showed that a breakfast of eggs caused 65% greater weight loss than a breakfast of bagels, even though both meals contained the same number of calories (56).

If you can’t eat eggs for some reason, then that’s fine. Any protein-rich and nutrient-dense breakfast should work.

Take Home Message
One of the great things about these foods and beverages, is that you are adding them to your diet, instead of removing stuff.

Weight loss may happen on “autopilot” – as a natural side effect.

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