wellbeing

LEAVE THE WORLD A BETTER PLACE THAN YOU FOUND IT

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Steven Hawkins, the Cambridge Scholar, died today. He is a wonderful example of a man who made the right choices and made them work. His mind was strong but his body weak. He suffered from a debilitating illness yet he continued to work. You see, you have to believe in yourself with the same conviction you have to believe in God. If you could ask Jeff Bezos, (Amazon), the Oracle of Omaha, (Warren Buffet), Bill Gates (Microsoft), and the many others who are billionaires what is the one thing they believed in when the moments of doubt had them stalled…they would tell you…they believed in themselves. They all had failures in their career. Think the Edsel, the Ford fiasco, think Zap Mail, the billion dollar FedEx failure, there are many many others that gave doubt to the men in charge. At every time, in everyman’s life, you have to go with your gut and you may be wrong. Think Custer, and his last stand. Studebaker, Packard, Stutz bearcat are examples.

Believe in yourself and you may be wrong. And that is how I think God operates. “Trust in Him with all your might, lean not on your own understanding, in all your ways acknowledge Him and He will make your paths strait.” Not for your glory but for His. Don’t be afraid of failing to get what you intended from your effort. You know that because of your faithfulness in trusting Him, He got from your effort what He wanted for His purposes. God is in the bowling business, He knocks over a lot a pins with one ball.

Don’t let money deceive you. Business is the best game I’ve ever played, and money is just a way to keep score, but there are a lot of unhappy rich men. There are a lot of unhappy poor men. There are a great many things that contribute to happiness. We haven’t done much in adding to Aristotle’s definition that he made in his book Nicomacion Ethics. He said, “Happiness is the only human emotion that is complete in itself. There is nothing that can be added to it.” I’ve often considered that was the reason Thomas Jefferson (a well-read philosophy scholar) included it in the Declaration of Independence... “Life, Liberty, and the Pursuit of Happiness.”

And what about the number one killer of finding your full potential…a girl/boy. The urge to merge is great and having babies is the millstone to hang around your neck. What I say for boys goes for girls. You work to provide food and shelter for your family, period. And debt. You borrow money for personal consumption items and you have sold your soul to the devil. Debt robs you of your freedom of choice. You can’t quit the job and go to school. Make the mortgage payments. And where will you live? Is this job in the place and under the conditions you want to live during your life? What I’m saying here is, “Life is not a dress rehearsal.” You don’t get a chance to double back and do over. And time is in short supply.

It is said that without Ruth there would be no Billie Graham. Without Pierre Curie there would be no Madam Curie. Yes, there are those who find the soul mate to help them with their chosen field. And such a relationship is precious as diamonds. I wish I could tell you how to find such a relationship, but I can’t. It takes mutual respect, both as a person and as a professional. It takes a since of humor. It takes a large amount of humility, and compassion. It takes forgiveness and thoughtfulness. And most of all it takes love. A deep abiding gratitude for and appreciation of the object loved. And it must endure over time. The girl or boy you fell in love with at 18 is not the same person at 30, nor 40, nor 50, nor 60. You are floating down the steam of life…together. And it is a hard ride. Leave the World a better place than you found it.


This article was written by Lawrence McGrath.

Originally titled: 4th Message for Millennials

Lawrence wrote the book: A Cry From The Heart: A Personal Essay

Click here to purchase his book on Amazon.

Mr. McGrath is an author, father and grandfather. A retired marine pilot, lawyer, college professor, college president, bank president, and consultant.

EMOTIONAL INTELLIGENCE - WELLNESS-MINDFULNESS

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Mindfulness involves an awareness of the here and now, and a mindset that is open and receptive to new ideas, information and experiences. In substance abuse treatment, mindfulness can be a way to cope with feelings, stress, triggers and urges and a way to manage stress and anxiety. Mindfulness can be the difference between responding effectively to the trauma symptoms that often co-occur with substance abuse, and a relapse to substance use to escape the unpleasant symptoms.


 Mindfulness, if practiced regularly is a positive skill that counteracts one’s self-destructive behavior. It is not an escape or a means of avoidance. It is a way of staying present with pain and discomfort, rather than fleeing from pain and discomfort. Instead of staying compulsively busy to avoid an urge, running from an urge or giving in to an urge by using; a person practicing mindfulness observes and accepts the urge, and rides it like a wave – knowing that every urge has a beginning, middle and end - and that this one too will pass.  


Mindfulness is a way of engaging the mind in response to any stressor, situation, interaction or activity that is causing any distress on the Physical, Emotional or Spiritual of you. Mindfulness helps a person recognize strong urges or feelings as invitations to accept or decline after careful consideration, rather than commands to act immediately. Mindfulness allows a person to remain calm under fire, then choose a response to a stimulus that is in his/her short-term or long-term best interest.


Skills Defined


There are mindfulness skills that need to be learned and practiced. When practiced routinely, it will be easier to call upon the skills at any time and to apply them when needed. Part of the beauty of mindfulness practice, is that the practice does not necessarily require sitting in a certain position or closing the eyes. Mindfulness can be practiced and skills during activities and as part of the activities. Some essential mindfulness skills are:


Awareness: Awareness involves focusing attention on one thing at a time, while at the same time recognizing that there are many things going on. Some of these things are external such as sounds, odors, touch, and sights, while some of these things are internal, such as our feelings thoughts, urges, impulses, etc.


Non-judgmental: The emphasis is on observing without judging or labeling things as “good” or “bad.” The idea is to observe my angry feelings without judging them as bad or feeling a need to get rid of them or do something about them. It’s like holding my anger at arm’s length and just noticing that this is anger. Then understanding that not only is it anger, but that it’s ok that it is anger and even understandable that anger would be there.


Present Moment: A present moment focus or being in the present moment means fully participating in the present without being distracted by guilt from the past or worry and anxiety about the future. It means engaging in activities that are meaningful today, not just mindlessly doing what I have always done or going through the motions without attention to what I am experiencing.

 

Open Mind (or Beginner’s Mind): An open mind or beginner’s mind is childlike (not childish). It is being open to new experiences and seeing them as they are; not how you have judged them to be or think they should be. If I attend an event with the mindset that “this is going to be a waste of time,” I have a preconceived notion about the event that prevents me from experiencing the event as it is. Likewise, if I already know it all, I’m not open to learning anything new, or experiencing the joy and bliss of learning.

A Beginner’s Mind is what a child has who experiences something for the first time.


This article was written by Marc Baisden, MACP, MIN

Click HERE to Learn more about Marc Baisden.

https://www.alignable.com/anchorage-ak/recovery-intervention-services

THE TRUE WELL-SPRING OF WELL-BEING


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It is natural and fundamental for living beings to want to be happy, healthy, and free from suffering. Life would not have persisted for nearly four billion years were living things not motivated to, and reasonably good at, seeking favorable circumstances and avoiding unfavorable ones.


When you consider much of what people do in our day-to-day lives, it is mostly in service of meeting our needs for food, clothing, shelter, and a sense of safety, satisfaction, and happiness. We don’t necessarily awaken each morning and say to ourselves how much we hope it’s swamped at the office, or that traffic will be absolutely gridlocked, or maybe we’ll get into a car accident so we can practice with being grateful for the time we have.


Yet we know, despite our deepest desires for how our life will be, that all sorts of things can happen, and many of them range from a little annoying to utterly devastating. Our children can become addicted to the painkillers in our cabinet the dentist prescribed us last year. We can get laid off from our jobs. We can be raped or mugged or murdered or diagnosed with untreatable cancer. We can be vegetarian, alcohol, tobacco and drug-free, run marathons, and still, have a heart attack at age 60. As the old saying goes, people make plans, and God laughs.


When trouble comes, we all get through it one way or another, sometimes more gracefully than others, always hoping to get back and remain in calm seas for smooth sailing. Then something else comes along: the flu, a torn meniscus, a child who develops asthma or depression. It will never remain smooth sailing for long; that’s just not how life works. And yet, somehow, we keep hoping that life will be something other than what it is.


It sounds crazy. Maybe it is. It seems human aspirations are doomed to be awkwardly incompatible with the vicissitudes of life. Indeed, in most if not all of us, there is an undercurrent of dis-ease, a fear about what is to come, that the moment of something terrible happening might be in our future, and not just someone else's whom we read about in the news. So, what to do?


About twenty-five centuries ago, a man named Siddhartha Gautama, better known as the Buddha, left home in search of a resolution to human suffering. After many years of searching, of trying many different things, and close to death and despair from neglecting his physical health and making little progress towards his goal, he had a breakthrough when he simply let go and let the storms in his mind be as they were. He settled more and more deeply into his pure, conscious awareness of all of his sensations, thoughts, and feelings. What he discovered was that human beings suffer when we want life to be different from how it is.


But it's not the desire per se: it's our attachment to it, our belief that our beliefs about how life should be or could be, are more important than how life actually is. This, of course, is foolish. It's not that we have no control over our lives and circumstances, it's that that control is forever limited, and many things will happen that we do not expect, and perhaps do not want.


Yet what he also discovered is that if we can detach from that belief that our wishes are more important than reality, we can begin to find real peace.


The key lies in our conscious awareness. The more we identify with and rest in our awareness, the more we can just be with the truth of how things are in this moment, the more a kind of magic starts to work on us.


We naturally let go of a struggle with life that is deeper and subtler than we ever imagined. We may never want to be sick or hurt or die but are no longer ill-at-ease with the difficult truths of life. It is analogous to someone who is so unfit that they cannot climb a flight of stairs without getting seriously out of breath, who then slowly begins to exercise, a little more with every passing week, until perhaps a year later, they are able to run a marathon. Their body naturally transforms by being more and more active.


So it is with a meditation practice where we simply rest ever more deeply in our awareness of what is. In doing so, we find well-being that is beyond sickness and health, beyond happiness and sorrow, beyond birth and death.


In some sense, finding this power within us changes nothing: we can still dream and plan, take care of our bodies and minds with healthy food, exercise, and rest and relaxation. We still take care of others. In another sense, it changes everything, because it transforms our relationship with every aspect of our lives, and frees us to do all of these things with greater presence, love, and patience.

This article was written by Joshua Sandeman

Click HERE to Learn more about his work.

www.linkedin.com/in/joshua-sandeman

THE CRITICAL FACTORS OF PROTEIN


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Getting it just right with the protein in your everyday diet will be reflected by many aspects of your health including your energy, longevity, and even your attractiveness (I’ll explain why below). Unfortunately, in this modern day and age, for the most part, protein consumption is ranking at ‘disaster-status’. The simple fact is the toll it’s currently taking on the majority of our population’s health is huge. This is why the info I have to offer you is critical. (I’ve trimmed this down from my book, Infinity Health Manual, to the most important factors for you, to make your next five minutes very well spent.)

 

Question – why exactly is protein worth our special attention in the first place? Because protein is the primary building block of muscle, ligaments, vital organs, skin, and essentially every cell in the body. You really are what you eat! That’s why. So I say let’s use the finest building blocks that we have available.

 

Unfortunately, as a species, we’ve made things complicated for ourselves, and our intake of protein is now a matter that desperately needs a shift. First, consider that for thousands of years, since our days as hunter-gatherers, our major source of protein has been animals. Before the advent of today’s food distribution, people could only eat what they could find in their immediate surroundings. Especially in the winter months, that could mean just meat and potatoes. But from our ancestors’ simpler days of hunting wild animals for food, we’ve gone down a different path. Today, our Western diet is plagued by poor quality meat—and lots of it!

 

Moreover, very definite data now exist that show a connection between the consumption of today’s animal protein and cancer and heart disease. Processed beef and pork have been newly classified by the World Health Organization as Level One carcinogens. That’s the same as cigarettes! Eek! Isn’t that nuts? And few people even know about this. Let’s consider this a red flag.

 

The Flaws of Modern Day Protein

 

The days of low-grade beef, pork, and chicken have caught up with us. This meat is definitely protein, but it’s the wear and tear on our overall health that comes with it that needs our attention.

 

Part of the problem is the type of saturated fats that come with animal protein. These are the fats that very definitely can raise unhealthy cholesterol—a separate book entirely. Even with the low-fat meat products, a little lard can go a long way, and not in our favor! I feel that the fats in meat are actually a big part of why we crave them. Ah, the smell of bacon many of us mysteriously appreciate. Because cutting back on all fat in our overall diet is a dominant theme, we eventually cave in and get our fat fix from animal products. But satisfying our need for fats with animal lard is akin to satisfying the sweet tooth with processed sugar instead of fruit.

 

Another consideration: meats are acid-forming. Quick lesson: our bodies seek to strike a healthy acid-alkaline chemistry that’s affected mostly by the foods we eat. All animal protein makes the body acidic (as does processed sugar, interestingly enough). An “acidic” internal environment ultimately translates into a decrease of calcium in bones and an increase of inflammation in tissues causing reduced blood-flow, which ultimately translates to a weaker body that simply ages faster than it regenerates. And in case you’re wondering, chicken is just as acid-forming as red meat, so you’re not really doing your body any favors by sticking with just “white” low-fat meat.

 

Additionally, metabolic waste from regular animal protein can accumulate over time in the gastrointestinal system. An eight-ounce steak isn’t eight ounces of protein, after all. A lot of it is indigestible animal matter which can build up in your large intestine and colon, slowly but surely weakening your digestive system, a vital pillar of your health.

 

Also, ever notice you’re tired after eating meat? Even just a chicken salad? This is because it actually takes a lot of work for your body to break it down to extract the protein. So if you do have any animal protein in your diet, you might want to consider limiting it as a dinner food.

 

But what about Fish?

 

I believe having a little fish in your diet can offer some overall benefits. Certain fish can be excellent food nutritionally and a far superior option to other meat products. One of the reasons is ease of digestibility. Another advantage of fish is the quality of fat. Remember fish oils contain omega-3 fatty acids which have the exact opposite effect of the fats in other meat products. These fats actually reduce unhealthy cholesterol.

 

With all fish, be sure to go with wild-caught and avoid farm-raised fish. A lot of the fish today are farm-raised where the fish are crowded together, producing unclean conditions that require major amounts of antibiotics and pesticides. Even salmon labeled as “Atlantic salmon” is, more likely than not, farm-raised. If salmon or any fish are wild-caught it will clearly say “wild-caught” on the label.

 

If fish is a regular part of your diet, it’s also important to be aware of fish that are known to be high in mercury as well as other harmful contaminants. Fish repeatedly testing high in mercury include tuna (especially albacore, ahi, and yellowfin tuna; skipjack tuna is okay), swordfish, shark, grouper, marlin, and mackerel. I suggest avoiding these entirely. Stick with the options tested to be low-mercury. These include salmon, trout, tilapia, sole, and most smaller fish. Other seafood like shrimp, oysters, and scallops tend to be okay too. In general, it’s the large predatory fish that have toxic levels of mercury, even with freshwater fish.

 

As for the Vegetarian Lifestyle

 

If you’ve been thinking of trying a vegetarian diet, I say why not? Today, with the large variety of foods we have available year round, we can in most cases get all the protein and nutrients the body needs without animal protein. Or getting your animal protein exclusively from fish can be an excellent option too.

 

I feel it’s worth sharing that for two years I was on the “Paleo” diet, a popular diet that is quite high in animal protein. I kept to the better quality options like bison, elk, venison, and meats of similar nature. These meats are definitely better alternatives to the more common meats like beef and pork. Even still, at the end of the day, I found that the Paleo diet yielded much less energy and sense of life-force than a diet without these animal products.

 

If you continue to have meat as a regular part of your diet, it’s still good to take breaks! Going a couple weeks without meat, adding more plant foods in place of it, allows your body to go through its important cleansing cycles.

 

While we’re on the subject, I should say this. Many people take an ethical position on the eating of meat. In case you’re wondering, my role here is nutrition and so I’m going to keep within those bounds. I’ll leave the ethical question to each individual reader. Nevertheless, I do feel that a primarily plant-based diet with the right foods is the superior option for overall health.

 

Where to Find the Right Plant Protein

 

Okay, so where can you find the plant foods high in protein, the plant foods you’ll need in order to compensate for cutting back (or maybe even eliminating) meat? Easy. Vegetarian foods with a reasonable amount of protein include raw nuts and seeds, avocados, beans, edamame, eggs, and dairy. Protein supplements can also play an excellent role here. But beware of whey or soy based protein. They’re culprits of constipation, like eating glue. Hemp and rice protein have the potential to be awesome, depending on the quality of ingredients. And you may have guessed it; Infinity Protein is the elite and at the very top of the totem pole! Click here so I can explain why.

 

Note: don’t make this mistake frequently made by people cutting back on meat: replacing meat with pasta, bread, processed grains, and other starchy foods. You’re looking for protein, not tons of starch! As for my recommendation of how many grams of protein to have per day, I’d put this in the same category as counting calories. Unnecessary. Follow the suggestions above and there’s really not a margin of error you need to be given since your body’s tastes and instincts will be allowed to do the job they were born to do.

 

Okay, so here’s the big picture.

 

The Western world eats way too much animal protein (especially the worst kind!). Kind of like unhealthy sugar. But in the end, it comes down to a lifestyle choice. And who wants a lifestyle that includes foods that slowly make you weaker, little by little chipping away at your body’s overall health and life force? Not you or I!

 

It doesn’t help, of course, that beef, pork, and chicken are so prevalent. And few people know how high-impact this part of their diet can be. But now you do. If you’re starting to become more and more sold on the healthier proteins, then fantastic. If we’d collectively cut back on the common low-quality meats, we’d be doing something extraordinary for ourselves (not to mention the planet would have a sigh of relief too!). Yes, we have the hunter-gatherer in our genes, but we also have the option to live a lot healthier than our ancestors did— and longer too. And as we’ve seen, because of today’s availability of healthier plant protein, this can be easy to do.

 

Over the last 17 years, the Infinity superfoods and health protocols have become a powerful force, enhancing the lives of many thousands of people, and my wish is for you to be part of it. Lastly, if you’ve experienced the benefits of what I have to share, then please forward this to your friends and family since naturally they will experience the benefits, too.



This article was written by Billy Merritt.

Click HERE to Learn more about his work.

https://www.infinitygreens.com/

RELATIONSHIPS AND TRAUMA, PART 1

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Trauma affects, or almost “infects” relationships. The partners of individuals with unresolved trauma bear burdens that can be both practical and personal.

Practical Burdens

The lives of partners of trauma-affected individuals are burdened in practical ways because they must often fill in for their loved-one who is in some way “not there” to help with the daily demands of life. The spectrum of “not there” can range in severity from mild impairment to highly dysfunctional. Not only is the individual “not there” to help, they can add to the partner’s burdens with their trauma-related demands and needs for care. Trauma-affected individuals can have symptoms (including depression, anxiety, sleep disturbances, sexual dysfunction, mood swings, chronic fatigue, panic attacks, physical pain and disease, See Chapter 1: “Understanding Trauma”) which require care or accommodation. They can also have self-destructive behaviors (addictions, infidelity, risk-seeking activities) which result in negative consequences to the relationship.

Personal Burdens

Partners of trauma-affected individuals are also burdened personally within the relationship. Trauma-sufferers often want to avoid their pain by staying numb, isolating themselves, and refusing to be vulnerable. By limiting the amount of relating or connecting they do with their partners, they reduce the level of intimacy in their relationships, which removes the likelihood of having to feel pain. Partners become a “threat” to the traumatized individual’s sense of safety because they challenge the individual’s carefully constructed defenses against feeling.

The story of Brandon, a veteran of the war in Iraq, illustrates the desire for “numbness” shared by many traumatized individuals:

“But when he was home, the numbness began to wear off. He began to feel the emotional and physical pain of his experiences. Without the tools to successfully confront those feelings and learn to interact with his civilian family and friends, the feelings were completely overwhelming. The symptoms of his trauma were so intense that they were unbearable. Many service members, such as Brandon, feel that the only way to find relief is to be numb again.”
From Chapter 7: “A Note to Veterans and Their Loved Ones”

— Click HERE to speak to highly trained and experienced psychologists online. https://onlinetherapies.com

Self-medication through substance abuse is one way trauma-affected individuals attempt to remain numb, with often devastating effects on their relationships. They often turn to drugs and alcohol, I explain in Chapter 7, “because they want to numb symptoms of trauma. These substances keep the feelings and memories at bay. Their symptoms return when the high wears off, however, and the need to alleviate these symptoms creates an addictive pattern. It isn’t accurate to say that they want to abuse drugs and alcohol. Rather, the issue is that they will do anything to feel ‘normal’ again, or at least, comfortably numb.”

Partners of trauma-affected individuals often feel alone and rejected on some level. They may feel they must always tread lightly in their relationships. They may end up feeling helpless and powerless to make a difference in the lives of their suffering loved ones. Trauma-affected individuals often promote these feelings of powerlessness, because they are committed at all costs to maintaining control and protecting themselves from feeling their pain. Instead of cooperating with their partners by working through their traumas in order to have better relationships, they can actively resist and thwart their partner’s compassionate efforts. This conflictual, combative pattern, if it continues, can destroy trust within the relationship.

By Dr. Peter Bernstein

To read more of his articles, please visit: http://www.bernsteininstitute.com/blog/


*** "This article was written and originally published when Peter Bernstein, PhD was a licensed psychotherapist. His practice has evolved and he is currently a life coach, mentor and consultant."



THE SUN, THE MOON, AND THE TRUTH CANNOT HIDE

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Karen was my last client for the day. We met at seven sharp, right after Steve.

Karen was an obese woman I trained twice a week. She was thirty years old, weighed 250 pounds, and was 5’ 2”. However, these numbers don’t say anything about her as a person. She was a painter who owned her own gallery in Manhattan. The serenity in her eyes and the way she smiled for no reason introduced her to me before she even told me her name.

She had been married for more than five years to someone who was in good shape. I knew this because her husband came to pick her up after our sessions. The conversation we had the first day we met left me pondering about life for days.

I asked the same question I asked every client before we began the program: What are your three main fitness goals?

Karen said she only had one goal: to enjoy the workouts.

I recall looking into her eyes as if she had not understood my question. I rephrased it, and this time I was more specific.

“I understand, Karen, and I will ensure that the exercises will be fun, but what I meant was, how many pounds do you want to lose?”

Again, she answered with a smile and said she didn’t care about the weight; she just wanted to feel good during and after the workouts. Furthermore, she said it didn’t matter if she didn’t lose any weight at all. Her peaceful eyes and joyful smile reinforced the truth of her words.

I could not believe this woman and how out of touch with reality she was. She was obese, for God’s sake! She could actually die of a heart attack at any moment, and my mind refused to believe that anyone could be at peace with a body like hers. It couldn’t be possible.

I insisted. I tried to force her to make a deal with me, and asked her to agree on losing one to two pounds per week.

Once more with the same serene, happy look on her face, she replied that I didn’t understand her. Patiently, she repeated that she was fine with her weight and that she enjoyed her work. She was a person who loved and was loved by her family and friends. Her life was a blessing, and she was grateful for what she had. There was nothing else to be added or removed to make her happier. The workouts with me were just to get her body moving while she had some fun.

I wasn’t amazed by her attitude, because I neither understood nor believed in what she was saying at the time. Nevertheless, after our encounter that day, I went home thinking about her, and I remembered a thought I’d had when I was a teenager, one that had returned many times throughout my life.

I would die young.

I believed I would not reach the age of thirty, despite being physically healthy.

Perhaps intuitively, I knew that my heart could fail at any time because of my lack of understanding of what life was really about: love and kindness.

I am convinced that Karen became my client for a reason—to teach me that to be healthy is to be loving. She trained with me for almost a year, and never lost any weight.

Karen was the healthiest client I ever had.

 

Much Love!

Valeria Teles

SIMPLE PRACTICE FOR A PEACEFUL DAY

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A simple practice we can engage in to cultivate peace and harmony is to give up hope and replace it with aspiration or motivation from the heart—that is, to stop waiting to be happy when something happens. Instead, rejoice in this very moment because what you are doing now should already be the realization of what you want to happen in the future. 

Warm wishes,

Valeria  

EAT LESS, THANK MORE.

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We know that the best way to lose weight is to eat less, especially of foods that are high in calories. Sugar is a well-known adversary of weight loss. But before depriving ourselves of healthy fats and sweets, it’s wise to try to understand the real reasons we eat more than necessary. I believe that wishful thinking and fear are subconsciously operating in our minds when it comes to our eating patterns. Food can become an addiction, often stemming from emotional triggers when we wish our lives to be different. Steven Pressfield, the famous writer, once wrote: “Most of us have two lives. The life we live, and the unlived life within us.”

The way I see it, having the courage to realize the unlived life within is essential to our physical and psychological health. Trusting this moment for what is—this is courage. Feeling grateful for what we have can empower us to follow our hearts, thus making each moment fulfilled and joyful. The happier we are within, the less preoccupied with food we become.

The perfection of this moment embraces us with unconditional love for our spiritual wealth, for who we truly are—there is nothing lacking. 

KIND HEARTS...STRONG BODIES...PEACEFUL MINDS.... Fit for joy! 

Much, much love! 

Valeria 

ON SELF-LOVE

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SELF-LOVE

After many insights and lessons, I’ve learned to have self-love without selfishness; to recognize which behaviors are motivated by love rather than fear; to see how closely connected my past is to my present; and that love, joy, and peace are at the core of our true nature with regard to how we relate to others and the world. My new spiritual understanding not only gave deeper meaning to my life, but it has also caused external changes I could never have imagined. 

 

Much love!

Valeria

CALLING FOR FITNESS AND SPIRITUALITY

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My six o’clock client was not a regular. A fellow female trainer had had to leave due to an emergency, and asked me to take her client that day. I filled in for her as a substitute trainer.

Steve was a fifty-seven-year-old businessman who seemed to be under a great deal of stress. I could tell this just by being around him for a few seconds. He gave me a serious, almost intimidating impression, and breathed heavily. We were introduced in a hurry by the other trainer as she ran out the door.

Steve looked at me with an expression of quiet impatience. He was in good shape and looked strong. His chest area was well developed, leading me to think he must have been lifting heavy weights for years. I could tell he was very proud of his chest.

Before I could ask him about his training routine, he gave me the workout for that day. His program had only four exercises: barbell bench press (155 lbs — 12 reps), incline chest press (50 lb dumbbells — 12 reps), floor push-ups (20 reps), and incline dumbbell flies (20 lbs — 12 reps). If you understand something about muscle-group training, you will notice that Steve’s workout had only chest exercises.

I looked at his program and said enthusiastically, “Great! Let’s do it!”

I set up the barbell and began the first workout on the list. I was ready to spot him if he needed it, standing close to the bench behind his head. As he ended each rep, I cheered him on by saying things like, “Great job, Steve. You’ve got it! Nice work! Keep the energy! You can do it! Wonderful! You are doing it right! Don’t give up! One more left! Nicely done!”

In truth, I was talking to myself. I needed to hear my own enthusiastic words, given the day I’d had. I noticed something unusual when I took a glanced quickly at Steve’s face to make sure he was okay. He was looking at me and smiling as he lifted the heavy weight. He’d finished lifting without saying a word, but he smiled. I didn’t exactly understand the reason for his happiness, but I was glad his serious and stress-filled expression was gone.

 

Considering he was a new client, I didn’t feel comfortable enough to begin a conversation about my early insights into fitness and kindness. Nonetheless, I asked him trivial questions, which he didn’t answer. I don’t know about you, but I enjoy interacting with others when I’m with them. I like separating things: There is a time to be fully alone, and a time to be fully with others. In a trainer/client relationship, there are moments to focus on the exercise, moving and breathing properly, and also moments when we can talk.

 

Steve’s behavior was making me feel incredibly awkward. Concerned but trying to stay cool, I followed him around with my cheerful chatter. His behavior didn’t change. The studio was quiet; there were only a few people working out with their trainers. No one seemed to notice how uncomfortable I was around Steve.

Once again in my life, I felt stuck. I didn’t want to stay there, but I couldn’t leave. I tried to stay calm and do my job well.

We went through the workouts. In the end, Steve was sweating, still with a smile on his face. Before we said goodbye, he asked for my name again, then mentioned that he liked my training style. He also inquired if I could train him from that day on. I politely explained to him that my schedule couldn’t fit another client.

In truth, if my heart had not begun to guide me toward fitness and spirituality, I would have accepted his offer. 

Much love!

Valeria Teles

 LIFE OR BODY TRANSFORMATION?

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Diana was next. We met at five in the evening.

She came in ten minutes early and hustled past me on her way to the locker room, saying, “It’s been another busy day. Give me the hardest, most beast-mode circuit you’ve got, Valeria.”

My energy was very low at this point. I really didn’t want to train another client, especially a high-energy person like Diana. She was thirty-four years old and exercised every day in the morning before she went to work. Her jogging sessions lasted an hour. She usually met me in the late afternoons for her weight training.

Today was an upper-body session. While she lay under a sixty-five-pound loaded barbell, doing twelve reps of military presses, I asked her, “What is the most important thing in life to you, Diana?”

She was so focused on her reps that I wasn’t sure she’d heard me. As usual, she was having a serious conversation with the barbell. We didn’t tend to talk much. Her workout mood had always been to get the job done as well as possible and then leave the studio.

A few seconds later, she put the bar back on the rack. The next exercise was ab work, and she knew it. We had the circuits programmed in advance. She moved briskly to the yoga mat on the floor to do a set of twenty reverse crunches.

Her breathing was heavy. The circuit was intense. She was never happy with anything light or easy. I was still waiting for an answer to my question as I kept track of the number of reps, but I didn’t ask it again.

On the floor, while doing a quick stretch—bending her knees close to her chest while keeping her legs together—she said, “The most important thing to me is to keep moving forward through the days. When I wake up in the morning, I have a to-do list in my mind. I just go through it naturally. It’s a clear, focused, and precise daily plan I accomplish by the end of the day.” She finished her answer by the assisted pull-up bar, after fifteen reps.

Diana had been moving fast for the last thirty minutes. She performed all her exercises with the same focus and precision as she checked off her to-do list.

“Do you like your job?” I asked.

She was so focused on her spider plank ab work that her favorite movie star would have gone unnoticed had they walked by us. Sitting on the mat, wiping her face, she said that she got her job done, made great money, and was proud of herself. She worked out hard in one of the best fitness clubs in New York, and could afford my high personal training fees. She laughed and added that she ate out all the time, traveled, went out with friends for drinks; serious relationships and love were too complicated to give attention to.

You know that feeling when there’s nothing you can say to someone because they’re too busy listening to their own thoughts? That’s how I felt.

After we finished the workout, I reflected on how Diana’s life was not that different from her to-do list. It was programmed. She’d been in a cycle of living according to rehearsed habits, and her life had turned into a running race with no finish line or winners, an existence driven by nonstop actions. There was no space left to even think about love.

Diana followed the exercise program and ate clean while training with me. She achieved the fit and athletic look she wanted in three months. Her body composition transformed, but I wish her life had, too.

Much Love!

Valeria Teles

BELIEVE IN WHAT YOU FEEL INSIDE

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Children sleeping
Snow is softly falling
Dreams are calling
Likes bells in the distance

We were dreamers
Not so long ago
But one by one
We all had to grow up

When it seems the magic slipped away
We find it all again on Christmas Day

Believe in what your heart is saying
Hear the melody that's playing
There's no time to waste
There's so much to celebrate

Believe in what you feel inside
And give your dreams the wings to fly
You have everything you need
If you just believe

Trains move quickly
To their journey's end
Destinations
Are where we begin again

Ships go sailing
Far across the sea
Trusting starlight
To get where they need to be

If you just believe
If you just believe
If you just believe

Just believe
Just believe...

May the heart guide our next steps!

Much love!

Valeria 

 

Source:  Song "Believe” by Josh Groban

 

TURN EXERCISE INTO A SPIRITUAL ACTIVITY

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It's important to be aware that fitness can become a dangerous addiction, even when we practice our deepest spiritual understanding on a daily basis. I caught myself overtraining after spending days in meditation. As this demonstrates, we can never underestimate our habitual tendencies. Although spiritual knowledge—coupled with the guidance of our own hearts—can prevent exercise from becoming an unhealthy practice, it is my belief that we still need to surround ourselves with those who are on the path to “true health.” By doing this, we can create the environment that will allow us to practice our virtues consistently.

Finding the most enjoyable way that you can to unite your body and mind can turn any exercise session into a spiritual activity. Since everyone is unique, here is a simple solution: bring the heart into everything you do! 

 

Much Love!

Valeria 

HOW WE LOVE MUSIC...

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“...Yes, there are two paths you can go by, but in the long run
There’s still time to change the road you’re on...”  - “Stairway to Heaven” by Led Zeppelin

Did you know that the songs we listen to are interconnected with our personalities?

For example, the genres that Explorers favor more than other Roles – namely, electronica (68%), hip-hop (49%), pop (74%), and reggae (35%) – may most frequently match the Explorer mood: energetic and in the moment. Whether it is a fast-driving techno beat or a reggae groove, Explorers may look for music that is more textural than intellectual, evoking an immediate, visceral response.

Here is a summary breakdown from recent studies:

Blues fans have high self-esteem, are creative, outgoing, gentle, and at ease

Jazz fans have high self-esteem, are creative, outgoing, and at ease

Classical music fans have high self-esteem, are creative, introverted, and at ease

Rap fans have high self-esteem and are outgoing

Opera fans have high self-esteem, are creative, and gentle

Country and western fans are hardworking and outgoing

Reggae fans have high self-esteem, are creative, not hardworking, outgoing, gentle, and at ease

Dance fans are creative and outgoing but not gentle

Indie fans have low self-esteem, are creative, not hard working, and not gentle

Bollywood fans are creative and outgoing

Rock/heavy metal fans have low self-esteem, are creative, not hard-working, not outgoing, gentle, and at ease

Chart pop fans have high self-esteem, are hardworking, outgoing and gentle, but are not creative, and are not at ease

Soul fans have high self-esteem, are creative, outgoing, gentle, and at ease.  ... READ MORE...

Much Love! 

Valeria

Source: blog bufferapp and 16personalities.

SELF-ESTEEM & KINDNESS

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It has been said (and I believe it to be true), there is strong evidence that the higher our level of self-esteem, the more likely we are to treat others with respect, kindness, and generosity.

With this in mind, let's be on the lookout for some basic mistakes that can make us age faster: 

  1. Not getting enough sleep

  2. Avoiding (healthy) fats

  3. Eating too many processed foods

  4. Not consuming enough bone broth

  5. Failing to minimize stress

  6. Not exercising

  7. Using the wrong beauty products

  8. Having too much sugar in your diet

  9. Not consuming enough biotin

  10. Not taking a probiotic .... read more...

Much Love!

Valeria

 

Source: Healthy Holistic Living 

 

THE HEART RULES  -  PART TWO

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TV, social media, and the radio have brought us closer together. However, the very nature of these inventions cries out for the goodness in our hearts, cries out for universal brotherhood, for unity.

Even now — although the voice of the heart can reach millions throughout the world — millions still can’t hear the message. With persistence, they comply with a system that makes them feel tortured and imprisons their souls.

To those who can hear me, I say — do not despair. The misery that is now upon us is but the passing of greed — the bitterness of those who fear the way of human magnificence and honor, will pass.

Nothing is permanent.

Life is constantly changing and renewing itself because it trusts our hearts.

Those who still choose to act with hate and greed will die, but so long as we live, the heart will never give up on us – it will give the gift of loving here on Earth and beyond. Love never dies.

Much Love!

Valeria

 

"The level of our success is limited only by our imagination and no act of kindness, however small, is ever wasted." -Aesop

 

** Credit: The Heart Rules content was paraphrased and inspired by The Final Speech of the Great Dictator by Charlie Chaplin

Ripped Abs - My Power Green Recipe

Yogurt can give you flat abs? Yes! 

In a recent study, people who ate 18 ounces of yogurt a day, in conjunction with cutting their total calories, lost 22 percent more weight and 81 percent more belly fat than dieters who didn't. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly fat. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat. 

I eat three tablespoons of Greek yogurt for lunch every day (as a snack too!). Well, this is not just plain yogurt. See my recipe below.  

This meal gives me extra energy and keeps me full for a long time. It's loaded with high-quality protein and antioxidants. I am amazed at how good it makes me feel and "look," haha. Make sure not to add sugar or fruit. 

YOGURT GREEN-POWER RECIPE FOR FLAT ABS
- 3-4 tablespoons Greek yogurt - plain or zero  (I use zero)
- 2 scoops Tera's Whey  (Chocolate)
- 1 teaspoon spirulina
- 1 teaspoon matcha green tea  
- Liquid stevia - from sweet drops (as much as you like)


Optional: 1 tablespoon ground flaxseed meal
Mix all ingredients well and enjoy!

Lean body guaranteed! 

"Fit – Healthy - Vibrant  -  Get the movement started!"