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Home Fitness Tips by Paula Blackwood
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Health & Lifestyle Coaching by Karen Halifax
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...from your gym!
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..from your gym!
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 Home Fitness Tips by Paula Blackwood
"This exercise is a great all over workout. This position tones upper arms and shoulders along with bum and upper and lower legs"
To do this exercise effectively you must keep your arms raised out in front of you for the whole allotted time. Try hard not to let them drop! To begin this exercise, grab something you can hold up for at least a minute and find a stable chair or ledge to prop your leg up on behind you. Make sure there is enough space between you and the chair, for you to lunge down and your knee not to hit the floor. Once you have your feet in the proper position, raise your weighted object out in front of you keeping it parallel to your chest. After you have raised your object and are comfortable with your leg on the chair, lunge down at the knee and hold for 10 seconds. Repeat on the other leg for another 10 seconds. Do the exact exercise again for another set but only go for 5 seconds.
Weighted objects you can use at home would be canned items, a vase or a full 2 liter soda bottle.
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Health & Lifestyle Coaching by Karen Halifax
CONTROLLING EMOTIONAL EATING
To recap on what we’ve covered so far on controlling emotional eating, the first step was to take ownership of your reactions. Step Two is resolve, rather than react to, life’s problems and Step Three is to decelerate your thinking.
“This month, the final step is no. 4: Challenge and restructure your automatic thoughts. ”
After you’ve identified what is going on in your mind by decelerating your thinking, work to change it. If you now understand that emotional pain stems from your thoughts, then you must correct the errors in your thinking. By overriding your mental conditioning, you can reprogram yourself and better manage your emotional life. You do this is by asking yourself four important questions relating to those automatic thoughts.
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Are they true?
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Do they serve your best interests?
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Do they advance and protect your health?
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Do they help you achieve your weight-management goals?
When you start to test these automatic thoughts against reality, your beliefs and attitudes will begin to change in rather a short time, regardless of how long-standing they are. By using this line of questioning on your thoughts and beliefs – testing them against reality – you can change your perceptions, judgements and your evaluations of yourself. Until you stop and analyse your internal reactions, you will go on believing them and continuing to deal with these emotions that are so much at war with your highest self. So the paramount issue for you is that you have to understand how you work, from the inside out and what makes you feel that way you feel.
To be liberated from the control of negative emotions, you’ll need to continue to do a fair amount of the introspection I’ve been describing. You have to see the truth in the fact that you are responsible for upsetting yourself. It is wrong to continue in the belief that something or someone is causing your to feel emotions you do not want to feel. You can’t change other people or other conditions, you can only change your reactions to them.
That’s why you’ll have to identify the irrational thoughts and beliefs that you continually and automatically send yourself. And you will have to sort through these messages, restructure them and replace them with authentic responses that correct your high-speed thinking.
When something sparking an emotional response arises, simply say to yourself, “I will control what attitude I take towards this situation. I have the power to choose my perceptions and my reactions. And I will exercise this power of choice in every circumstance, every day of my life.”
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