Fitness4Her

Women's Fitness

How to Snuff Out Negativity

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Before we can benefit from self-affirmations, we need to learn about the effects of negativity in our lives. We need to stop the negative self-scripts that play over and over in our minds. These negative self-scripts are:

  • Negative beliefs you have about yourself and of which you remind yourself on a daily basis. This is the constant worry and guilt self-talk that you drum up everyday to punish yourself with.
  • Negative statements about yourself which sprinkle your every action and response. It seems like you can’t think a positive thought without a negative one trying to snuff it out.

 Affirmations are positive statements that describe a desired situation, and which are repeated many times, in order to make an impression on the subconscious mind and trigger it into action. In order to ensure the effectiveness of the affirmations, they have to be repeated with attention, conviction, interest and desire.

Imagine that you are running a race. You start running, and at the same time keep repeating in your mind, “I can do it, I can do it…”. You keep thinking and believing that you are going to reach the finish line. What is this act that you are actually doing? You are using positive affirmations.

More often than not, people repeat in their minds negative words and statements concerning the situations and events in their lives, and consequently bring upon themselves undesirable situations. Words and statements work both ways, to build or destroy. It is the way we use them that determines whether they are going to bring good or harmful results.

Often, people repeat negative statements in their minds, without even being aware of what they are doing. Do you ever find that your keep telling yourself that you cannot do something, that you are too tired, lack inner strength or that you never succeed at anything? Your subconscious mind accepts these repetitions to be true, and eventually attracts corresponding events and situations into your life. Your mind reacts by only recognizing the things that it expects like failure, instead of grasping at opportunities that lead to success.

Affirmations program your mind much the same way that an IT professional programs a computer, by feeding it commands and scripts. They work in the same manner as visualization. The repeated words help you focus your mind on your aim, and automatically build corresponding mental images in the conscious mind, which affect the subconscious mind. This process allows you to change your habits, behavior, mental attitude and reactions, and even reshape your life.

Sometimes results appear quickly, but often more it happens over time. Depending on your goal, sometimes you might attain immediate results, and sometimes it might take days, weeks, months or more.

It is important to understand that repeating positive affirmations for a few minutes, and then thinking negatively the rest of the day, neutralizes the effects of the positive words. You have to refuse thinking negative thoughts, if you wish to attain positive results.

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What Is Your Vision?

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Do you have a vision for yourself? Perhaps it is a vision of losing weight, getting a promotion, learning to ski, or becoming an artist. Everyone has hopes and dreams, envisioning them is the next step to helping them come true.

Let’s say you want to lose weight. Start by making a list of the reasons you want to lose weight. Maybe it’s so you will feel better, move about easier, get healthier, or even to make yourself look prettier. Be honest, whatever your reasons, you need to write them all down.

Now take each reason and concentrate on each one. Instead of concentrating on losing weight, I want you to think about the significance of each of your reasons for losing weight.

What will it mean to you to feel better? Can you envision a thinner you, feeling better than you do presently?

How will you move about once you have lost weight? Can you see the thinner you, moving about gracefully? How will you walk? What will it be like to have less weight to move around?

Imagine yourself in control of your health, by making wise decisions about the foods you eat. Think about losing all the guilt associated with poor eating habits. Concentrate on the sense of empowerment you will feel when you take charge of your life.

Let yourself daydream about working out, mastering skills, and shaping your own body. Work up a mental picture of the body that you desire. Not someone else’s body, but your body… thin, toned and beautiful.

Next, think about how your clothes will fit. Imagine trying on clothes in a smaller size. Maybe there’s a style you have longed for but didn’t look right on your current figure. Imagine wearing any style clothing that you wish.

Picture yourself in photos with friends. Compare an old photo to how you will begin to look as you lose weight.

Now allow yourself time to meditate on these visions. It is possible to bring about change in your life. Maybe you’ve tried before and failed, that doesn’t matter now. All you need is today.

You can succeed. It’s not always easy, but it’s worth the extra work when you see your dream come true.

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For Proper Nutrition Take a Good Multivitamin

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Taking a good multi-vitamin each day covers us for the days when we don’t get proper nutrition. As much as possible, I prefer getting my vitamins and nutrients from healthy, great tasting foods. But I still believe that multi-vitamins are a great way of supplying us with a sort of safety backup to keep us fortified in case of a stressful event. A vitamin supplement, whether your diet is balanced or not, can add a significant advantage to your way of life.

Women can benefit from taking a good multi-vitamin with iron, particularly those of childbearing age who are slightly anemic. Having a low red blood count will cause you to become anemic. This condition sometimes occurs during the menstrual cycle when iron levels may dip lower. By taking a multi-vitamin supplement with iron, you can raise your red blood count and the added iron will help you feel more energized.

Many women find vitamin E supplements to be helpful in easing the discomfort of tender breasts. Women who take 400 IU (international units) per day of vitamin E, report significant relief from breast discomfort without the unwanted side effects of irritability, bloating and oily skin.

Do you have a family history of osteoporosis? Are you taking calcium supplements? If you are over the age of thirty-five, you need to take extra calcium every day. Women, from the age of thirty-five until menopause, need 1,000 mg of calcium every day. 1,500 mg per day is needed after menopause. Women who take estrogen after menopause only need 1,000 mg per day because of the effects of estrogen on their bodies they will not require the extra calcium.

Excessive amounts of vitamins should not be taken. Overdoses of vitamins A, D, E, and K can be dangerous. Treat vitamins as you would any other medication and take only as directed by your doctor or the manufacturer’s directions.

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Eat Plenty of Protein From Lean Sources

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Protein is of course healthy and necessary, but just because a food is high in protein doesn’t mean that the food itself is healthy—especially when the protein comes in a food high in saturated fat. Lean sources of protein are egg whites, soy, products made from wheat gluten, vegetables (yes, vegetables contain protein; romaine lettuce contains more protein per calorie than meat), lean cuts of chicken, turkey or fish. Bake, broil, or grill your chicken, turkey, or fish, so as to prepare them without added fat. Nuts and seeds are also valuable protein sources, and while they also contain fat, it’s healthy fat. So they are included as valuable protein sources, but don’t overindulge on the nuts.

There is a common myth that animal protein is superior to plant protein; it is not, and a good case has been made (by T. Colin Campbell in The China Study) that the reverse is true. If you don’t have an allergy to soy, then tofu and tempeh are excellent soy-derived sources of protein. All types of beans provide abundant protein, and unlike meat, they are low in fat without the unhealthy saturated fat that causes heart problems.

Be careful to choose some sources of protein that are also high in calcium, a mineral important particularly to women. The most common dietary recommendation given by the medical community regarding calcium is to eat dairy products.

If you choose to get your calcium from dairy, opt for skim milk, yogurt, and low-fat cheese. But dairy isn’t the only ample source of calcium to be found. Here are some other good sources: sardines, clams, oysters, broccoli, kale, mustard greens, beans, tofu, chick peas. Still other good sources of calcium, although not high in protein, are dried figs and calcium-fortified orange juice. Keep in mind that the plant sources of calcium contain healthy fiber, whereas dairy and fish do not.

Do have any good protein-packed recipes you’d like to share?  Tell us in the comment space:

Positive Gratitude Overcomes The Negativity of Guilt

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Are you holding on to regrets of the past? Have you refused to forgive yourself for failing to be perfect? Do you dwell on disappointment? Is all this negativity putting a strain on your health and well-being?

Break free from all the torture and pain of regret and disillusionment. Refuse to be a prisoner of the past. You cannot undo anything that has already happened. Leave the past in the past. While you might not be able to do much about something you did wrong yesterday, you can do much to make things right today.

Start each morning with gratitude in your heart. Take some time each day to meditate on all of the positive things in your life. Your mental and physical health, your appearance, your husband, boyfriend or lover, your family, friends and pets, be thankful for all of these and more. Dwell on your gratitude that you have a home, a car, clothes and food, in every thing, give thanks. Knowing that for every blessing you have there are other people who have much less.

While it may be true that you probably don’t have everything you desire, I’ll bet by taking time to be thankful of what you do have, you realize just how lucky you are. It is hard to be angry or stressed out when your spirit is in a gracious mood. By focusing on your blessings, you open your heart and mind to receive even more.

Don’t waste another minute on things you cannot change. Set your mind on things that you can change, how you can make your life and those around you better and what you will do to bring about those improvements.

If you would like to change the way that you look, take charge of your health and fitness, lose weight and get in shape, join Fitness4Her today. It doesn’t matter how many diets you have tried in the past. I believe in you and am cheering you on. Believe it and Achieve it!

Why not share some positive affirmations with us and our readers in the comment space below?