sunmoon

Exceptional Goal-Motivators! Thanks. This is the very thing I need to kick my butt into some exercise! I used to be a runner, got pcos/hormonal problems, and lost the whole exercise thing. I miss it. I plan to start on the treadmill walking, and someday I will run again.

Thanks for your awesome research and encouragement!!

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sunmoon

Maddy

I'm on the lookout for some additions to this section now someone's started reading them, lol

In the meantime you can find some more here: http://www.1-2-free-forums.com/mf/fatlossfriends-forum-5.html

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Maddy

Believe in Yourself, Even if No One Else Does by Harvey Mackay
by Harvey B. Mackay

Remember the four-minute mile? People had been trying to achieve it since the days of the ancient Greeks. In fact, folklore has is that the Greeks had lions chase the runners, thinking that would make them run faster. They also tried tiger's milk - not the stuff you get down at the health food store, but the real thing. Nothing worked. So they decided it was impossible. And for thousands of years everyone believed it. It was physiologically impossible for a human being to run a mile in four minutes. Our bone structure was wrong. Wind resistance was too great. Inadequate lung power. There were a million reasons.

Then one man, one single human being, proved the doctors, the trainers, the athletes, and the millions and millions before him who tried and failed, were all wrong. And miracle of miracles, the year after Roger Bannister broke the four minute mile, thirty seven other runners broke the four minute mile, and the year after that three hundred runners broke the four minute mile.

A few years ago, in New York, I stood at the finish line of the Fifth Avenue Mile and watched thirteen of thirteen runners break the four-minute mile in a single race. In other words, the runner who finished dead last would have been regarded as having accomplished the impossible a few decades ago.

What happened? There were no great breakthroughs in training. Human bone structure didn't suddenly improve. But human attitudes did.

Think about the stonecutter. He hammers at his rock a hundred times without denting it. On the hundred and first blow, the rock will split in two. You know it is not that blow that did it but all that had gone before. You can accomplish your goals....If you set them. Who says you're not tougher, smarter, better, harder working, more able than your competition? It doesn't matter if they say you can't do it. What matters, the only thing that matters, is if you say it. Until Bannister came along, we all believed in the experts. Bannister believed in himself.....and changed the world! If you believe in yourself, well, then, there's nothing you can't accomplish so don't quit. Don't ever quit.

-Harvey B. Mackay, "Swim With the Sharks Without Being Eaten Alive"

Reprinted with permission from Harvey Mackay

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Maddy

Every time you think you CAN'T, then you MUST!
by Pete Siegel

You've thought about running a marathon because the glory of such an accomplishment invites enthusiasm and yearning within you. You begin a marathon-training program but soon realize it's not going to be easy. Watching the experience-hardened, power-lunged veteran runners, you find yourself saying, "Well, I guess they can do it, but I can't."

Or you look in the mirror and realize once again that 15 fewer pounds would do you and your waistline a world of good. But you've tried to diet before. "Well, I guess I just can't lose weight," you decide.

But think for a moment. In both the preceding examples, just why "can't" you?

That's not a rhetorical question. Really think about it! Is there any logical reason you'd embrace as to why others can accomplish something but you can't? Of course not! But somewhere along the way, you've programmed your subconscious mind to accept that for whatever reason, you "can't."

Recognize that this is a false, delusive mode of thinking. And I'm now going to show you how to change it so a positive, success-oriented mode of thinking incites affirmative actions and behavior.

First of all, understand that the notion "you can't" is a decided lie. The bountiful goodness of life--happiness, health, success, accomplishment--is nature's overriding purpose. Success, and all it entails, is what's supposed to happen to you. And you have only to attune your mind to dwell upon and embrace these basic life purposes to become a channel which creates these qualities in your life!

In other words, as you think, so you become. An irrefutable law of attraction operates in this world. With undeviating precision and justice, it moves you toward those things in accord with your dominant state of mind. So if you say--and believe--that you can't do something, you won't. If, on the other hand, you embrace the idea that you can and you must do it, then you're invoking the natural law of attraction to perfectly work out your individual positive demand.

And so from this time forward, every time you think you can't, resolve to think you MUST!

As a peak performance hypnotherapist, I've worked with hundreds of athletes and fitness-minded individuals such as yourself. And I've always found that the word "can't" is nothing more than a delusive cover-up. It's never a well thought-out, experience-confirmed assessment of your real ability. Usually people don't consider this idea in regard to feats truly impossible, such as breaststroking across the Pacific Ocean or flapping their arms and "flying to the moon." Rather, they'll say, "I can't lose weight" or "I just can't ask my boss for a raise," attaching it to concerns that they absolutely can act upon and succeed with! In actuality, such an "I can't" mode of thinking only means you've embraced delusion and have not accepted the latent resourcefulness which would demonstrate that you irrefutably COULD!

To reinforce "I can't" is a negative self-suggestion which prevents accomplishment and happiness--which are possibilities for you--from manifesting in your life. Through constant projection of this notion, it first becomes an impoverishing habit of thought, which, as you're aware, limits you. But after the "I can't" mode sets in and is reinforced long enough, it becomes a joy-killing, success-precluding belief. You somehow convince yourself that the untruth of "I can't" is truthful, and you then find your experience confirming this idea.

And what happens when your subconscious accepts this false premise? It keeps you from testing yourself, from challenging self-imposed limitations, from acting with fierce conviction to triumph. You believe, for example, that the joy of completing a marathon is reserved for others but not for you, because you "can't." You believe that a perfectly trim and chiseled physique is for others who are genetically prone to achieve it, while you "can't." You believe that the full fruits of life's harvest are for other "lucky" or "special" people, but not for you because you "can't."

But just what is it they have that you don't? The answer: Absolutely nothing! The strength and purposefulness of life that they've converted into success exist within everybody, and this life power always CAN and always DOES! Look around you and you're sure to find people who you'd consider "lesser" than you who've achieved magnificent success. They've reached these levels because they've overcome this "I'm not supposed to/I can't" bind, enlisting instead their full creative power to surmount obstacles and masterfully triumph!

And if they can, you can too! (Just what would it be that you could tell yourself which would lead you to believe that you "couldn't?")

For you to actually believe that you "can't" (in any aspect of your life) strengthens a delusion that prevents you from acting purposefully to find out if you indeed can. And so, knowing that can't, won't, shouldn't, and couldn't are predominantly delusions based more on habit than fact, from this moment on every time you find yourself entertaining thoughts suggesting "can't," immediately mentally exclaim, down to the depth of your soul, that you MUST!

Whenever or wherever you find yourself entertaining thoughts suggesting "can't", STOP yourself at once and give the deliberate mental command, "Now I must do this thing because I'm much bigger than I've let myself be, and my abilities are superior to this illusion "can't" suggests!" Then immediately generate specific, targeted action reflecting a commitment to prove to yourself you ARE more capable than your limited thinking led you to "believe."

This is a simple and direct first step toward overriding unchallenged delusions of inability with self-induced, success-directed thoughts and actions. By exclaiming and reinforcing "I must" when notions of "I can't" emerge in your mind, you're reprogramming fictitious ideas of ineptness with capacities possessed by a tougher, more capable and more resourceful aspect of you. You're firmly deciding it's NOT okay for your past to continue undermining your participation in life. You're refusing to acknowledge that you're anything less than the FULL power and potential of life's natural purpose - which is always success-oriented -- which instinctively inclines toward more, and which always CAN!

By this profound exclamation of "I must"--spoken or thought with conviction--you're also accomplishing something deeper than obliterating the "I can't" mode. You're accessing a powerful capacity residing within the potential of every human being. You're unleashing that part of you that doesn't have to think about what to do, how to do it, or what's right and wrong, proper or improper, based on perceived consequences. This part of you simply does what's necessary to triumph--directly, instinctively, automatically, and perfectly!

What happens when you're suddenly cut off by another vehicle on the freeway? All your reaction capacity, control, strength, decisiveness and even your creativity mobilize into a congruent action force. You don't ponder in your mind what you should do, or whether you "can" do it. You just perform spontaneously, exactly as you need to achieve a specific result. This happens automatically.

This same heightened power, that instinctive action capacity toward performance and accomplishment beyond your "normal" experience, can be channeled to fuel actions promoting long-term goals--such as fitness, financial success, or whatever you desire out of life. And instead of allowing life-and-death situations to be the sole activators of this potential, you can now actively invoke it through reinforcing "I Must" to boldly challenge--and crush--the delusion of "I can't" every time it enters your mind!

So generating the "I Must" command isn't a ploy to just bolster your ego or make you feel good. If you consistently invoke it every time you think you "can't," it becomes a catalyst--a compelling charge to take action in a context where you'd otherwise resign to limitation.

The more you continue acting boldly to purposefully dispel the illusion of "can't," (replacing it with "I Must") the more you'll recognize "can't" as just as old, ignorance-based habit of thought. Your whole self-concept will re-form and strengthen as you become aware that you're much more competent and resourceful--much more capable--than you ever let yourself be. And you'll be surprised, in fact, genuinely delighted, to find out you CAN! The only reason that you never had before is that you never took the initiative to override your own negative self-suggestions. But now, through the "I Must" strategy, you're going to do just that! And things you may once have thought impossible for you will start becoming eye-opening, esteem-building accomplishments--blatant self-initiated personal TRIUMPHS!

So right here, right now, say firmly and boldly to yourself, "EVERY TIME I THINK I 'CAN'T', I MUST!" And as you do, f-e-e-l the essence of this idea pulsing vigorously though you as you allow the power it engenders to flood every muscle, nerve and fiber within you. And know that because you feel the passion and energy connected with this idea, it's not just an empty-worded slogan, but a definite potential within you, awaiting to serve you as you want and need it to, RIGHT NOW!

In the beginning, you'll have to consciously, willfully interject your "I Must" statement in the face of every "can't" notion that arises. And each time you do this you advance the goal of establishing "I Must" as a natural, ingrained, spontaneous part of your thinking.

As an aid to further accomplishing this goal, employ the following process during every "I can't" episode your mind projects. [*Do Not Use This Process While Driving Or While Engaging In Any Activity Requiring Your Comprehensive Alertness!]

Immediately upon becoming aware you're thinking "I can't" in relation to anything, perform the following steps:

1.) Close your eyelids down and inhale deeply.

2.) Think or, if appropriate, verbalize emphatically: "EVERY TIME I THINK I 'CAN'T', I MUST!"

3.) In your imagination, project a scenario of yourself as a bold, deliberate personality of action, taking the initiative to do, succeed and achieve with the area in which the delusive notion "I can't" emerged.

4.) Sense and deeply feel the realness and impact of your action specificity. As you do, step into the picture and, while continuing to generate those actions purposefully geared toward succeeding, and feeling the accompanying sensations of energy and conviction surging through you...

5.) Implicitly experience the power, rightfulness, competence and sensory impact reflecting you are confidently taking charge, while perceiving yourself doing, saying and expressing yourself in that specific way which convincingly accomplishes the task!

6.) Experience yourself fully creating or accomplishing the exact outcome you anticipate will occur from your straightforward, success-targeted "I Must" actions.

7.) Savoring the empowering suggestions of "I CAN," open your eyes and immediately start do-ing--in exact accordance with your "I Must" conviction!

You can use this strategy to program the "I Must" idea so it becomes a subconscious conviction. And steadily, you'll find "I Must" becoming your rule of thumb, and "I CAN" becoming the predominant fact of your life!

Nationally prominent self help author, seminar leader, and personal change specialist, Peter C. Siegel is America's foremost sports and peak performance hypnotherapist. You can review his acclaimed self help - personal success development - mega-confidence building programs at www.incrediblechange.com, or you can call the PowerMind© order desk at (310) 280-3269.

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Maddy

Get Out Of Your Comfort Zone!
by Tom Venuto

Take a moment and think about the sum total of everything you're currently doing to improve your health, fitness, physique and athletic performance. Think of every detail; the workouts, the dieting, the level of effort, the sweat, the time - everything.

Now grab a pen or pencil and draw a small circle - about the size of a golf ball - in the center of a sheet of paper. Imagine that all the work you're doing is contained in that small circle. Inside your circle, write the words, "Where I am now: My comfort zone."

Next, take your pen and draw another circle outside the first one so you have two concentric circles. (If you didn't draw the first one yet, go ahead and do it now so you have a visual).

The larger circle represents personal growth and positive change. In the fitness arena, that might mean better health, higher levels of cardiovascular fitness, increased strength, bigger muscles or decreased body fat. In sports it might mean performing a skill or event at a higher level of competency.

If you're not seeing the changes you want - a frustration so many people are experiencing today - it means you're staying completely inside that circle of comfort most of the time. In order to make a positive change in your life, you have to expand your boundaries by climbing outside your comfort zone.

If that's all there is to it - if a little step outside your comfort zone is all it takes to grow and improve - then why don't more people do it? What makes that little step so difficult?

The answer is simple: In the space between your two circles, write the word, "pain" a few times, all the way around the circumference.

You see, the second you leave your comfort zone, you experience pain, DIS-comfort and awkwardness. Since all positive changes take place outside the comfort zone, change is painful. The very moment most people feel the pain, they pull back inside the comfort zone. This is the reason why most people fail to improve themselves or create lasting changes in their lives: They are unwilling to put up with the pain of change.

The pain we're talking about may be: (1) the physical pain of muscles aching and lungs burning, (2) it may be the emotional "pain" of feeling awkward and clumsy at doing something new (such as a complicated exercise or athletic maneuver), or (3) it may be the "pain" of discipline and sacrifice. (For example, saying no to dessert, getting up at 5:30 a.m. for cardio, or passing up on a night out at the bars with your friends). Most likely, it's all three types of pain.

The statement "no pain, no gain" has been misinterpreted, criticized and labeled a fallacy by many. However, the people doing the criticizing are almost always "comfort zoners" who haven't achieved much with their lives. Don't listen to them. Instead, follow the small percentage of people who step out and achieve great things.

Achievement expert Brian Tracy says, "90% to 95% of people will withdraw to the comfort zone when what they try doesn't work. Only that small percentage, 5 or 10 percent, will continually raise the bar on themselves; they will push themselves out into the zone of discomfort, and these are always the highest performers in every field.

Studies at the University of Chicago by Mihaly Csikszentmihalyi, author of "Flow: The Psychology of Optimal Experience" concluded that the highest achievers are those who consistently push themselves out of their comfort zones. Instead of withdrawing to their comfort zones when they don't get immediate results, they force themselves to stay at this awkward, uncomfortable and painful (but higher and better) level of performance until the pain finally subsides and they become comfortable at the new higher level. Or, as motivational speaker Tom Hopkins puts it, "pain of every change is forgotten when the benefits of that change are realized."

If you ask a champion in any field of endeavor, you will find that rather than avoid pain, they embrace it and accept it as part of the game they must play to win. Champions realize that pain equals growth and the benefits far outweigh the discomfort.

Seven-Time Mr. Olympia Arnold Schwarzenneger said, "I realized that pain could become pleasure. We were benefiting from pain. We were breaking through the pain barrier and shocking the muscles. I looked at this pain as a positive thing, because I grew."

Cyclist Lance Armstrong put it this way: "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit however, it lasts forever."

Muhammad Ali said it like this: "I hated every minute of the training. But I said to myself, bear the pain N O W and live the rest of your life as a champion."

Go back and look at your circles again. Do you realize that it may be entirely possible to continue expanding your circles to infinity? Draw a third one. And a fourth. Imagine yourself climbing up out of your comfort zone to these higher levels and look back at how small the space is that you used to occupy. You have far greater potential than you've ever imagined.

In William James' essay, On Vital Reserves: Energies of Men, he wrote,

"Compared to what we ought to be, we are only half awake. Our fires are dampened, our drafts are checked. We are making use of only a small part of our possible mental and physical resources. The human individual thus lives usually far within his limits; he possesses powers of various sorts which he habitually fails to use. He energizes below his maximum, and he behaves below his optimum."

It's a widely accepted fact that we only use a tiny fraction of our physical potential and even less of our minds. However, no true expert in human potential today would ever dare set a definite limit on what we are ultimately capable of achieving because for all practical purposes, our potential is literally infinite.

Have we seen any slowdown in athletic, intellectual, spiritual and scientific advancement during our lifetimes? Quite the opposite; the curve of progress is accelerating thanks to the brave souls who had the courage to step out their comfort zones. Meanwhile, the mediocre masses are left further and further behind because they would rather pull back into the apparent comfort and stability of their small "circles" rather than step forward through pain and into growth.

Ironically, when someone says, "I'm happy just staying right where I am," he or she is demonstrating their ignorance of a basic law of nature. It's the natural law that all things in the universe are either growing or decaying. There is no standing still. "Comfortably maintaining" is an illusion. Truth is, you must grow. You must push yourself beyond what you've done in the past if you want to avoid falling behind.

You don't have to aspire to become Mr. Olympia, Tour De France winner, or heavyweight champion of the world, but you must continue to grow, whatever that means to you. All you have to do is step outside your comfort zone and endure the "pain" of effort, discipline, sacrifice, frustration and hard work, and your reward of growth is as certain as the sun rising in the East tomorrow.

Soon the pain subsides, you enjoy the benefits of the change, and the pain is forgotten. You've reached a new, and higher plateau of achievement. Be on guard, though, for it's not long before that higher level becomes your new comfort zone, and then it's time to press on again.

Ultimately, you can't avoid experiencing pain of one kind or another. Project yourself into the future for a moment; see yourself in your final days, reflecting on what you've achieved in your life time - and reflecting on what you wanted to achieve, but didn't even attempt. As you visualize this scene, remember the words of Jim Rohn: "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons."

Your friend and coach,

Tom Venuto, NSCA-CPT, CSCS
Certified Personal Trainer
Certified Strength & Conditioning Specialist
Fat Loss Coach

PS. You have more potential than you've ever imagined. The only reason you're not living up to your full potential is because you are withdrawing... back inside zone of comfort...every time the going gets tough and the work gets hard. Well, here's the truth that no one else in the health and fitness business wants to tell you:

Change is tough and getting fit takes hard work.

If you're looking for fitness in a pill, weight loss from an infomercial gadget or any other "easy, overnight quick fix," then what I have to teach is not for you. On the other hand, if you want the truth about health and fitness, and if you have the courage to leave your old comfort zone, and step out into the discomfort of new territory, then I can show you the way to achieve the body you've always dreamed of...

How? If you're not on the Burn The Fat, Feed The Muscle program yet, then visit www.burnthefat.com right now, and let me help you take your health, your body and your life to the next level!


--------------------------------------------------------------------------------

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Maddy

How Marbles Can Change Your Life

by Jason M. Gracia

There is a secret to happiness. Very few people know of it, and if they do, even less understand its power. I want to share it with you today because I believe it can change your life, and it can happen as soon as you want it to.

A story was passed on to me that literally changed how I looked at my life as soon as I was finished reading it. I was amazed at how simple a story can be and still have a profound impact on others.

In this short story lies the secret to living a life full of joy, happiness and fulfillment. It doesn't matter how many things you own, how much money you make, or how important people think you are. If you don't learn how to enjoy your life, no amount of material wealth will bring you the happiness you are looking for.

Follow the stories example and you'll have the motivation you need to improve your life and the outlook that will bring you meaning and satisfaction.

THE MAGIC OF THE MARBLES
He was fifty-five years old, had a bowl full of marbles, and felt terrific. It was unknown territory for Bill, who for years had been unhappy with his life and didn't see any hope for a brighter future. Today he is a changed man. It doesn't matter what happens to him, Bill responds to it calmly and smiles. Nothing can get to him, and everything makes him feel good about his life and his future.

Back to the marbles...

On average, people live to be seventy-five years old. Some longer, some shorter, but the average person will reach this age. Realizing this, on a sunny Saturday afternoon, Bill did some simple calculations to figure out that the average person has 3,900 Saturdays in his or her lifetime.

Being fifty-five, Bill had 1,000 Saturdays left to live. He went to a small toy store in town, and bought every marble they had, 1,000 in all. Later that night, he placed all of the marbles in a large glass bowl that he placed in the living room.

As each Saturday passed, he would take one marble out of the bowl and throw it away. Bill watched as the bowl's contents shrank, and he realized that he didn't have forever to create a happier life. Each day he felt negatively about his life was one less day he had to be happy.

TIME WAITS FOR NO MAN
One day, his last Saturday will come. Bill never looked at his life this way. He never faced the fact head-on that life was short and there is a limited amount of time to make the most of it.

He looked at his current priorities and did some rearranging. At the top of the list he put spending time with his family and friends, appreciating what he had, and enjoying each moment he was alive.

Without changing his external world, Bill's life was completely different. He didn't earn more money, lose weight, or create new relationships. He simply took what he had and looked at it in a whole new light.

After making the marbles a part of his life, his new attitude enabled him to fix the areas in his life that were lacking. Before he felt powerless to change anything, and only wished for things to improve without doing anything. Now he was taking positive actions to create a life that made him feel good.

We all know that we can't live forever, but thinking of it in these terms can really help to put things in perspective. It makes you realize how valuable each day is, and what a loss it would be to not enjoy each one.

Depending on your age, you have a certain number of marbles left in your jar. If you haven't created the life you have always dreamed of yet, at which point will you decide to make the change? How many marbles have to be thrown out before you enjoy your life?

THE TIME IS NOW
Today is the perfect day for change. Today is your day to take one step towards your goals and dreams. Imagine it, living life on your terms, doing what you want, when you want, and loving every minute of it. It's possible. You can have everything you want in life, but you have to take control of motivation and make it work for you.

by Jason M. Gracia - Motivation123
Get your Free Motivation Kit filled with dozens of quick and easy motivation tips and techniques at the Motivation123 Web site. Visit www.Motivation123.com now!

Editors and publishers are free to reprint this article as long as it's reprinted in its entirety and the signature line remains intact.

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quasi

Thanks so much for this thread. It's very inspiring.


I've recently fallen off the diet and exercise wagon (after losing 12 pounds in three weeks!) but after finding sc.net I have decided to get back on the wagon and work towards my goal of losing the 60 pounds or so left to lose.

skeeweeaka

Wow Maddy, thank you so very much for this thread. I stumbled on this tonight in one of my darkest hours, and I know now that I MUST... Thanks!

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zameira

This is a wonderful thread Maddy I am actually surprised that i just now found it. I still have to go back and read the rest, i just wanted to thank you for taking the time to do this for all of us. THANK YOU MADDY!!!!!!

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ME*28



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rosettagirl

Thanks Maddy. I really needed to read this right now!

Crystal

bLove

Hello everyone! I am new and just diagnosed. I'm 23. I didn't have periods for like 6 months in a row sometimes. I was put on metformin 500 once a day and I started to exercise 3 times a week for 20 minutes which is not a lot, but it helped significantly. After only a month I started my period again! I don't know if I'm supposed to continue to take the metformin or what, but I'm glad that I started my period. I think exercising had a lot to do with it.

mrnc2000

Try Pilates. Its great and not that hard to do. I have an hour glass shape, but I still need to work my butt and thighs more, plus I want to show off my tummy. Pilates helps your abs, thighs, and butt. You can really feel it in your stomach, when I first started it felt like my stomach was burning. That means it was really working. I do it once a week. So if your having trouble in your midsection this would be great, and its good for the butt and thighs too.

abba

thanks everyone, this is a really great thread

springview

My favourite motivational idea was to listen to stories or short stories on your ipod/mp3 player, it has really helped to take my mind off walking, and now I am able to walk for 1 hour a day! Thanks so much for the ideas:-)

Maddy

I love that idea of listening to stories - I never thought about listening to anything but music before.

I just thought of something else - I suffer with depression and I could listen to comedy while walking? I might try that!

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