Have you ever known someone who always (or almost always) seems to get what they want?  I’ve known a few people in my life that fit that description and, while I’m not crowing, I have been tagged as one of those lucky people more than once or twice. My sister likes to call it being “spoiled rotten.” My best friend says it’s that “diva-like state of mind” that makes so many things go my way.

But, spoiled rotten, diva-like or not, having spent a good part of my life on the over side of the fence (hardly ever getting anything I wanted) I highly recommend the alternative and, today, I want to share with you one of the best secrets I know for shifting your life into “get what you want” mode, pronto.

Focus More on WHAT and Less on HOW– When my husband and I met, we knew within days that we would someday get married. Three years later, it still hadn’t happened – but it was not for a lack of trying. It was simply that, in the process of planning around everyone and everything else, we lost sight of what WE wanted.  We spent hours, days, and months trying to map out and coordinate everything. How would we include the kids in the ceremony? Where did our friends fit in? Who would give me away? Where would we have the party afterwards?

When it became clear that we would never be able to oblige everyone, we threw in the towel and decided on a private ceremony for two. From that moment on, in what seemed like an almost magical sequence of events, everything began to fall into perfect order. A few weeks later we were married in an elegant ceremony, held in an intimate chapel, aboard a beautiful ship, with our original list of family and friends in attendance, white gown, champagne toast and all.  In other words, the minute we let go of all the nitty-gritty details of how and focused all of our attention on what we wanted, everything happened beautifully and effortlessly.

Now, I am not implying, of course, that planning isn’t an important element of getting what you want, but when you find yourself longing for something that is slow to arrive or it feels as though it will never happen, it might be a good idea to examine where you are placing the majority of your attention.  Is your main focus on the vision of what you want and how amazing it will feel when it is finally yours, or is your mind constantly aimed at all of the ”Point-A-To-Point-B” mechanics of getting there? As counter intuitive as it might seem, shifting your focus off “how” and placing it squarely on “what” you want has a powerful way of putting you on the expressway to your heart’s desire.

If there is something you really want, but it seems to be taking forever to show up in your life, try taking about 10 minutes a day to sit quietly by yourself, without any distractions, and imagine the moment you are waiting for. Feel the excitement of getting what you want, imagine what it looks like, sounds like, smells like, and tastes like. Try your best to avoid any resistant thoughts of “but this has to happen first… then this… then this…” Try, instead, to simply experience the joy of that moment- as though you are merely recalling a wonderful memory that has already occurred.  Get back to what you want, forget about how it will arrive (if only for a while,) and you will be amazed at how quickly it will arrive.

About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

If you are attempting to lose weight, you’re probably working pretty hard at eating less food. For many, this typically means cooking or preparing smaller portions or ordering smaller meals when dining out. While it seems logical to cook less and order less in an attempt to get a handle on your love handles, the fact is, doing just the opposite is really the way to go.

Order More Not Less - Let’s say you’re out with friends and you order a nice lean steak, baked potato and some steamed broccoli. This is a very balanced meal of protein, carbohydrate and green vegetable - add a little salsa or spray butter to your potato, a little salt and pepper, and you’ve got the perfect meal… with the exception, of course, of the size.

Because restaurants notoriously serve 2 to 4 helpings in an average dinner plate, you may be tempted to share your entree with a friend to avoid eating too much. Certainly this is one strategy but, as I see it, if you’ve gone to the trouble of ordering a clean, healthy meal, why not share it with yourself instead? As soon as your meal arrives, box up half of it and – vooala! - you have your next meal; delicious, nutritious and made to order!

This is a trick I always use when traveling. I make sure that my room is equipped with a small refrigerator and I always order more than I need. Boxing up half of each meal ensures that I always have an approved meal waiting for me whenever I need it.

Cooking More = Losing More – Below is a very simple and healthy recipe for tuna salad. As you will see, whenever preparing any healthy recipe, I make much more than I need. (The way I see it, it takes the same amount of time to make 1 serving as it does to make 6.) This saves time and guarantees that I will have plenty of good, healthy food available for later.

  Place three large vacuum bags of tuna into a large bowl.

   Add ¼ of low fat mayo (actually you can get away with the real stuff since this recipes divides into 6 servings), 1 heaping tablespoon of prepared mustard, ¼ cup of sweet relish, 1 tablespoon of chopped jalapeños (optional)

  Add salt & pepper to taste

  Boil up some Orzo pasta (or any other type of pasta you like)

  Then divide both the tuna salad and cooked pasta into separate, portion controlled containers. (Keeping your pasta and tuna separate will help them stay fresh longer - combining the two will cause each to go bad much faster - so keep them separate until you get ready to serve.)

  Now you have 6 healthy, portion-controlled meals, 1 for now and 5 more to eat in the next few days.

   A good policy is to leave room in your protein container so, when you get ready to eat, you can simply toss your carb in and enjoy – less dishes to clean later on!

  This meal, by the way, is great with a little hot sauce on top!

So, the moral of the story is, cook more, order more, eat small, eat often, and lose weight you will!

About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

With all the hoopla about this special diet pill and that specific exercise program, it’s not surprising that many of us are completely confused about what it really takes to drop a pant size or two.

Of course, diet and exercise are, understandably, the big box-office draw of the fitness industry, but here is a tiny fact that only peeks its head out of the clouds every once in a while: If you don’t get enough sleep, what you do in the gym and in the kitchen might not make that much difference – even if you work really hard and stick to your diet like glue.

It’s hard to believe that something as sedentary as sleep could actually be one of the best, most overlooked diet aids around, but the proof has been out there for years.

Findings presented during the 2006 American Thoracic Society International Conference revealed the results of one of the largest studies to track the effects of sleep habits on weight gain over time. The 16 year long study, which included more than 70,000 participants, showed that women who slept 5 hours per night were 32% more likely to gain weight (33 pounds on average) and 15% were more likely to become obese, when compared with those who slept 7 hours a night.

In the study, it was found that even among women who eat less, those who slept less still gained weight over time. Lead researcher Sanjay Patel, M.D., Assistant Professor of Medicine at Case Western Reserve University in Cleveland, OH explains, "Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more," Patel says. "But, in fact, they ate less. That suggests that appetite and diet are not accounting for the weight gain in women who sleep less."

While the evidence was clear – sleeping less has a direct effect on the ability to lose weight – the reasons behind this phenomenon are still unclear. A range of possibilities are thought to be responsible - from insulin regulation to an over abundance of the stress hormone, cortisol.

But, the real question isn’t so much “why” but “how?” How does one go about getting more sleep? Experience has taught me that sleep habits are often as hard, if not harder, to re-tool than eating and exercise habits. The following are a few of my favorite ways to go about getting more Zzz’s:

Change Your Ritual – One of the best ways to change a habit is to start by changing the environment surrounding the habit. Try ending your evening with a relaxing soak. Turn the TV off, listen to soothing music, or read something inspirational. Change a few things each week – adding to your new routine until you have a solid “getting ready for bed” ritual. This will prompt your brain to begin winding down  even if it is not your usual bedtime.

Add 30 Minutes at a Time – If you’re accustomed to crawling into bed at 11:30pm, make an intentional effort to start making it 11:00pm. Once you have accomplished this three nights in a row, try moving it to 10:30pm and so on, until you are spending a full 7 to 8 hours in bed. Work on getting to bed earlier first, then work on getting to sleep. Eventually, your body will adjust to the change and you will fall asleep more easily.

Wear Ear Plugs – Second only to stress and worry, the number one cause of sleepless nights is noise – specifically snoring. If this is a problem for you, consider using one of the many disposable ear plugs that are available at most drug stores. My favorite (I find them the most comfortable) are Flent brand “Quiet! Please” noise reducing foam ear plugs. I’ve used them for many years and have heard from more than a few folks that wearing ear plugs at night not only help them sleep better –it's saved a few marriages to boot!

Listen To Meditation CDs – Find a good quality meditation or relaxation CD that will help you relax and wind down. These are also great to have by your bedside if you happen to wake up during the night with your mind racing about this and that. They serve as a great tool to get your mind off the stress so you can drift back to sleep. Use flat stereo ear buds (the type designed for sleeping) to get the best results. I recommend using recordings that contain the sounds of rain, ocean waves or white noise only, and save guided, spoken recordings for daytime meditations.

So, in an effort to lose those stubborn love handles, while you count your calories and count the minutes ticking away on the treadmill, make sure to count on getting a few more hours shut eye as well. Your body, mind and spirit will be all the better for it!

About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com. Discover how you can stay motivated and on track – to request your Free LivingFit ebook, “Prepare To Succeed” send an email to dianne@lovelivingfit.com and place the words “Prepare To Succeed” in the subject line.

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

No doubt you’ve heard a thousand times over that, if you want to lose weight, you have to be consistent. You have to have a routine and you’ve got to stick to it, no matter what.

While it’s true that consistency is King and commitment is Queen when it comes to getting fit, here is a little known exception to that rule: Deferring from your regular fitness routine can, in fact, be just the thing you need if you’ve hit a wall or your scale starts moving in the wrong direction.

The alternative most folks choose when they hit a plateau is to “take it up a notch” by working harder, longer, heavier, or faster, or, they move to near starvation in an effort to squeeze the body fat off. But here’s some good news. None of that is necessary if you know what you are doing. Here are 3 ways you can switch just a few things around and shift your results into high gear:

The Difference is in The Difference - The human body is one of the most adaptable machines on planet earth. How else do you explain the diverse environments in which we exist? With this in mind, it’s easy to understand why, once you become acclimated to something new, both your mind and body can become comfortable, or you might even say, complacent. When you have physically grown accustomed to a consistent amount of calories or a consistent exercise routine (this typically happens 5 to 7 weeks into a steady fitness regimen) your body will often kick into BTDT (“Been There Done That”) mode.  When this happens, you might be moving along at a nice, even clip, getting all of your workouts in and eating like a runway model and then, suddenly, without warning, the scale comes to a screeching halt.

A Different Drill – When your body gets to the point where it is no longer impressed with your flat bench press or the 12 sets of 50 squats you’ve been performing, rather than trying to pound it into submission with longer, harder workouts, try instead to switch exercises. If you’ve been using free weights, switch to machines for a while. If you’ve been doing nothing but circuit training at the gym, try moving to body-weight exercises like counter push-ups or stadiums. When you ask the body to move through a different plane of motion, no matter how slight the difference, it can cause the muscle to tap in on fibers that have not been called upon before. Simply changing to a different piece of equipment or exercise method, even at a lighter weight, can produce that nice feeling of fatigue and soreness you’ve been missing –  much easier than adding more weight or more reps.

A Different Diet – If your scale has all but stalled out, rather than eating less and less food, a better approach (and one that will yield much better return with a lot less pain) is to change either the timing, portions or combinations of foods you eat. If you tend to skip breakfast, eat very light all day and then eat your largest meal in the evening, try doing just the opposite. Eat your largest meal first thing in the morning, then consistently down size throughout the day. Ideally, of course, to get the best results from your nutrition plan, all of your meals should be about the same size (a little larger than your clinched fist,) contain an equal portion of protein and carbohydrates, and should be spread out evenly throughout the day (about every 2-1/2 to 3 hours.) But, again, if you have been doing this consistently and are no longer getting the results you want, it’s time to try something new.

A Different Dream – Using a goal picture or creating a vision board is one of the most powerful ways to wake up your focus and keep it there. Unfortunately, after a few weeks, if you are still looking at the same images, no matter how inspirational they once were, they won’t serve much purpose unless you continue to have a strong, positive, emotional response to them. If the vision of your dream has faded (and the excitement of changing has moved in the same direction) it’s time to find some new images or phrases that inspire you. Another way to wake up your inspiration is to begin carefully and methodically charting your progress on paper. Set new goals, make a calendar of daily and weekly achievements, and reward yourself by checking them off as you go along. While most people focus on the action part of fitness - sweat, work, pain, resistance, denial and deprivation - the true key to long-term success comes with changing your vision and your vocabulary. Get in the habit of talking about the DREAM as opposed to the struggle. Ultimately, it’s how you view your world and communicate with yourself that makes all the difference in the world.

About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com. Send for your Free LivingFit Progress Tracker by emailing dianne@lovelivingfit.com and placing the words “STV Free Progress Tracker” in the subject line. You will receive the tracker and a free bonus as our gift to you!

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

I just found out that its "National Procrastination Week". Who knew?  I'm wondering who marshalled
support in Congress to get this law passed?   But anyway,  let's take advantage of the attention on
this widespread challenge and discuss strategies to take back the reins on your productivity. There
are many reasons for procrastination, but let's focus on a common one today:  Perfectionism.

How much time has your inner perfectionist been sucking from you lately? Here's how to win the battle:

1)  Get your Inner Perfectionist to have a little 'sit down talk' with your Inner Bill Payer.   Get
everyone on board that in the short term and in the long term:

"Done makes more money than Perfect!"

2)  Disabuse your Inner Perfectionist of the notion that it is omniscient and can read the mind of your prospects, clients, colleagues, and boss.   Rather, explain to it that the best way to do a job that will please others is to put out a first iteration and get feedback on exactly what other people want from your deliverable.  Then turn your deliverable around incorporating their feedback.

3) Make sure your Inner Perfectionist knows the value that you are being paid to provide.   For example, I coached a small business in which the owner had a very high performing entry level analyst who would pull all nighters to get the numbers right to the 9th decimal point.  However, the owner of the firm just wanted a percentage range so he could provide investment estimates to his clients.  The analyst of course would come in trashed with exhaustion the next day - and not able to be at her best for her duties.

If you are being paid to be a detailed oriented perfectionist, then have at it!   If not, you are doing yourself and everyone else a disservice.  Know the value you are being paid to provide and be
perfectionistic at providing that value!

4)  Require your Inner Perfectionist have a clear idea of the outcome you want to create before you start explaining what you want to other people.   Otherwise,  you will create resentment in the people you work with and decrease your ability to get highest quality work from them in the future.

What are the challenges and successes you have had in the battles with your Inner Perfectionist?
Leave them on the blog below

(Note:  Til the end of this National Procrastination Week, I'll also be tweeting  links to my most
popular blogs on procrastination in case you missed them the first time around, get them at
@drsharonmelnick).   If you prefer to hear me talking about tips to move past procrastination via
audio,  go to www.sharonmelnick.com to get fr*ee excerpts of From Procrastination to Productivity:
25 Proven Techniques to Stop Procrastinating)

I can’t think of another instrument on earth with the power to shift your mood from hopeful to heartbroken as swiftly as the villainous, evil bathroom scale. In just two simple steps, first your left, then the right, you are instantly at its mercy and, of course, mercy is rarely what you get in return. So, whether you are a slave to the scale or a total scale scared-e-cat, here are a few ways to tame the beast and come out a winner.
 
Mix And Match - When you start a new fitness regimen, you don’t eat just one type of food or use only one type of exercise. To keep things balanced, you need variety, not only in your food and exercise, but in the way you chart your progress as well. When it comes to getting the clearest picture of where you are headed, there are four ways to gauge your success – the scale, body fat calipers, tape measure, the camera and, last but not least, the good old pant-o-meter. Used in combination, they provide the most accurate picture of where you stand in your efforts to downsize.
 
The Scale - If you follow a consistent program of weight training, cardio and proper nutrition, you can expect to lose an average of 1 to 1.50 pounds of scale weight per week. Trust me when I tell you that these averages are hard to buck, so keep in mind that if you are lucky enough to see a three pound loss one week, you shouldn't expect to drop the same amount the following week, no matter how "good" you are.

Body Fat Calipers - The best way to calculate what's really happening on the scale is to compare it with what’s happening to your body fat. Of the many ways body fat can be measured, the three most common are: Hydrostatic (very expensive and time consuming,) Pinch Calipers (moderately priced, sometimes uncomfortable, and requires assistance) and Impedance Calipers (affordable, quick, and reliable.) No matter which you choose, it’s important to use the same method and equipment throughout your program and always test at the same time of day.
 
The Tape Measure - About every four weeks you should measure the circumference of five specific spots on your body. For consistency, I choose the widest area of the left thigh, hips, waist, chest, and left bicep. Once you have measured each site, total the inches and continue to compare this total with your initial stats. This will allow you to determine the total inches lost to-date. When you are losing the proper amount of body fat, you can expect to drop a full inch for ever pound you lose on the scale.

The Camera – Nothing reveals your results more accurately or more dramatically than comparing your “before” pictures with your “after” pictures. Aside from the obvious reasons for keeping a photographic history of your progress, there is another very important factor in taking those painful first shots. From a psychological standpoint, it says something very powerful when you take that snap shot in time. In the most resolute way, taking before pictures sends a proclamation to yourself and to the world, “Have one last look, because I’m never coming back here again.”

 
The Jean Test - The best measurement of all is the one that really counts. There's no better feeling in the world than to slide into a pair of denims you could barely zip the month before. When it comes to determining what direction your waistline is really going, nothing is more reliable or more gratifying than the good old Pant-O-Meter.

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.
 
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com. While you are there, sign up to receive the most current and innovative weekly health and fitness tips in the industry by subscribing to our FREE newsletter!

(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

We all know we need to drink more water and most of us understand the logic behind it. Besides the fact that the majority of what you carry around in the way of blood and muscle is comprised of water, it is also directly linked to hundreds of neurological functions that continually misfire when you are dehydrated. While it doesn't take a rocket scientist to figure out that H2O it is your best beverage of choice, the real question is, how much is enough and how do all the other things we drink factor into the equation?

HOW MUCH IS ENOUGH? - Whether you think you are getting enough water or not, the only way to be sure is to measure how much you actually consume. Low to moderately active people need 80 ounces of water per day (around five 16.9 ounce bottles.) Active people should try to drink 90 to 120 ounces a day (for all my international friends out there, 3 to 4 liters daily is a perfect amount.) If this seems like a lot, it’s likely you’re not getting enough.

WHAT ABOUT SODA AND COFFEE? – This is where I like to bring in The Four C's Rule – that is, when you drink something that contains either caffeine, carbonation, color or calories, you should follow that drink with a full 16 oz bottle of water. If you choose a drink that contains one or more of The Four C's, you need to add another 8 ounces of water to your day. This is because all these elements tend to dehydrate. In combination, the effects are doubled or tripled. The more C's you consume (diet cola has three of the four) the more water your body needs to counteract the effects.

IS WINE REALLY FINE ANYTIME? - Alcohol is a triple threat. First, it is high in calories and usually devoid of nutrients. Okay... an occasional glass of red wine is said to be beneficial, but hang with me here. Second, it lowers your metabolism. Third, if you eat and drink, alcohol all but guarantees that you will consume 30% more calories from food. Sure, one cocktail on occasion is fine… BUT, if you are trying to get the scale to move in the right direction, any alcohol, even in moderation, can bring things to a screeching halt.

If you find you need to step up your water intake, make sure not to try and do it all at once. A great way to start getting more water is to have a full 16 oz bottle by your bedside and vow that each morning you will finish it before you hit the shower.

Also, don't try eliminating caffeine cold turkey or you may end up with flu-like symptoms for a few days - not fun. Taper off gradually, exchanging one caffeinated drink for a bottle of water until you're consuming the correct amount of each. Your kidneys will also need time to adjust to the extra water, so don't be too alarmed by the number of bathroom breaks you'll be making those first few days. Soon it will all be... water under the bridge.

Dianne Orwig is a international fitness expert, success coach, motivational speaker, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.
 
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com. You can also catch Dianne’s show, Love Living Fit on Blog Talk Radio, every Sunday at 8pm ET by visiting www.blogtalkradio.com/love_livingfit.
 
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

Imagine that you are sitting on a park bench and someone comes over, sits down next to you, and begins to engage in a very heated phone conversation. Their tone is stern and judgmental and the biting words they use are a dead giveaway that they have little or no respect, admiration, or compassion for the person on the other end. 
 
"You are such a disappointment," they say...

"You are still so fat...”

“So what if you’ve lost 5 pounds…”

“You’ve still got a long way to go…”

“What is your problem anyway? It must be old age or something…”

“No wonder you can't get anywhere... I don't know why you even try…”

“You are the most uncooperative person I have ever dealt with…”

“Frankly, I’ve had it with you…"

Now, while this person next to you on the bench isn't speaking directly to you, it's likely your inclination is to find another bench. Who wants to be around that kind of negativity anyway?

Then, suddenly, you realize that there's no one sitting on the bench with you. Instead, you recognize that the conversation you are hearing is your own voice and the person on the other end of it is YOU. You’re the one telling yourself how disappointed you are that the scale hasn’t moved, that you still feel fat, that you’re sick and tired of trying so hard to reach your goals, and that there must be something wrong.
 
Let Your Mind Go and Your Body Will Follow - Now consider the reaction your body has when you make these statements. As the “person” on the receiving end, it’s likely your body has the same reaction that anyone would.  It’s possible that it’s saying in rebuttal, “Well, if that’s really what you think of me, then that’s what I will continue to be.” Is it possible that, through the thoughts and statements you make about yourself to yourself, you are leaving your body no choice but to keep giving you what you are focused on... failure, weakness and disappointment? 
 
"Watch Your Language Young Man" - The truth is when you continue to think, write and utter statements using low-energy words such as disappointed (one of the lowest of all low-energy words) or old, worn out, tired, depressed, overwhelmed, stressed, terrible, hormonal, sick, etc… these words have the power to lock your body in a holding pattern of disappointment, old age, weakness, fatigue, depression and, yes, even menopause.
 
In her book, Every Word Has Power: Switch On Your Language and Turn On Your Life, author Yvonne Oswald, explains that all words carry weight and their impact on us can actually be measured on a physical level. “There are only two types of words: those that empower and those that don’t.”
According to Oswald, your subconscious remembers all the great (and not so great) moments of your life and describes how just meditating on the word “good” can cause the brain to recall the good feelings behind those great moments – just as meditating on the word “bad” or “sad” can produce a matching and equal response.

The reason for this, Yvonne says, is that a key, high-energy word such as good (good happens to be one of the highest) has a measurable energy that transcends beyond the word itself into an emotion that impacts both our physical and metaphysical reality.

"Powerful high-energy words such as excitement, joy, success, or love, vibrate higher and faster, thus increasing your ‘I feel good’ feelings. Low-energy words, particularly words that have negative emotional associations such as sadness or guilt, resonate at a lower frequency. They make you feel less than great by literally lowering your energy levels. In fact, 20 percent of the words you use have strong emotional undertones, which cause you to react either negatively or positively.”

So, what’s a person to do when, say, they are, in fact, still fat… or getting old… or really tired… or legitimately sick? Are we supposed to deny reality? One option may be to simply switch or exchange low energy words with higher energy words. Here are a few examples Oswald offers:

Instead of:                              Try This:
No problem                               I’d be happy to
No trouble at all                         My pleasure
This is too hard                         This is not that easy
I’m so mad                                I’m not happy
I’m sick                                    I’m not feeling well
I’m thankful I’m not sick               I'm glad I am well

In the case of switching from a statement like, “I still feel so fat,” you might instead say, “I’m looking forward to a time when I am leaner.”

The key, Oswald suggests, is to start by becoming aware of the low energy words you habitually use and see if you can begin replacing them with a few better alternatives. It’s very possible, if you do, your life and your waistline will thank you!

Dianne Orwig is a international fitness expert, success coach, motivational speaker, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.
 
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com. You can also catch Dianne’s show, Love Living Fit on Blog Talk Radio, every Sunday at 8pm ET by visiting www.blogtalkradio.com/love_livingfit.
 
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

What do you consider your most difficult challenge when it comes to getting fit? Is it staying motivated and focused, finding the time to exercise, cleaning up your eating habits? Perhaps you can’t decide which diet to follow, or maybe you thought you were eating right, but your waistline just won’t seem to budge. Maybe you don’t have an exercise routine you can stick with or you have physical obstacles to overcome, or maybe everyone in your family is heavy and you feel like you’re serving a life sentence in gene pool prison. It’s complicated, right?

If any of this sounds familiar, I want to let you in on a little secret (one that most my clients find very hard to believe when they first come to me for help.) Getting fit is not as hard or complicated as you’ve been led to believe. The truth is, I’ve spent the last 11 years proving that it’s actually pretty simple. So simple, in fact, a caveman could do it...

So, what does a caveman know about fitness?

Graze Don’t Gorge – Despite any evolutionary changes that have taken place in the past 6 millennium or so, the human body still runs best on small, incremental meals that are delivered in intervals of between 90 and 120 minutes. This is the approximate time it takes for a fist size portion of food to digest and become fuel for the body. The caveman is always on the go, foraging for food, looking for shelter, and building huts and stuff. There’s really no time (or resources) to be spending long, leisurely hours languishing over heavy, complicated meals. Grazing is the most efficient and effective means of feeding the body. In caveman land, a meal is a meal is a meal. One isn’t bigger or smaller than another, and ideally, they are consumed about every 2 hours or so.

Gorge On Occasion – Every so often, the caveman makes a lucky shot and spears a really slow rhino or a wooly mammoth. Party time! These are rare opportunities, every 2 weeks or so, when Mr. Caveman gets to let loose and “pig out.” Doing this not only helps to replenish vitamins and nutrients that are often missing from the whole grazing routine, it also reassures the body that starvation is no longer imminent. On those occasional big feast days (something we refer to in the 21st century as “cheat day” or “free day”), the benefits of consuming more calories than usual are significant, both from a psychological and physiological standpoint.

Sprint Don’t Run – Have you ever known a distance runner who, despite running hours on end, has the propensity of holding onto pockets of fat that seem in stark contrast to the amount of work being done? What’s up with that? Well, one explanation might be that all that running somehow alerts the body into believing that there’s something wrong. The caveman typically chooses to run long distances only when lost or being chased by a big cat. This biological response to stress and/or danger is referred to as “fight-or-flight.” Now, among other things, it is believed that this response may trigger the body to lay down an extra reserve of fat, by way of a stress hormone known as Cortisol. This often resistant layer of fat is there to provide the body with some insurance against starvation and death, in case it happens to get really lost or finds itself stuck up a tree for an extended period of time.

The caveman just naturally chooses shorter bursts of speed or intensity, followed by periods of rest (what we modern-day folks call interval training.) This kind of activity may prove to be more effective in keeping the body in prime shape and is much more in keeping with the caveman’s usual activity, especially as it relates to hunting. The skilled hunter sneaks up on his prey and waits quietly until just the right time to burst out of the bushes and attempt the kill. In other words, it’s not likely that a caveman would consider running after its food for more than a few minutes. So, distance means trouble and trouble means fat in caveman land.

With all this in mind, I hope if you have been feeling a bit overwhelmed and confused about all your contemporary choices, you will consider the caveman way.

 
Caveman Way #1 – Everyday, do a little work that is interval in nature – think walk, run, walk run. 20 minutes or so is all it takes.

Caveman Way #2 - Eat meals that are just slightly smaller than your two clinched fists held together, and eat often - about every 3 hours.

Caveman Way #3 – Give yourself a break every 7 to 14 days by taking one day to have anything and everything your little stone age heart desires.

Simple or not, the most important thing to remember when it comes to reshaping the body is that getting fit takes patience, persistence and, above all, time – evolution can’t be rushed.

Dianne Orwig is a international fitness expert, success coach, motivational speaker, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.
 
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.
 
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide

You fly out the door in the morning, bagel in one hand and planner in the other. In the car your mind zips through the central points of the day. First you’ll burn through the emails in your inbox, dowse out a few fires, and then bolt out the door to that important lunch meeting...

Then, right in the thick of things, a random thought flies by. It feels important, but then it’s gone in a flash. “Oh well,” you reason, “no time for idle thought anyway… I’ve got a soccer game to get to.” No time to think about it right now… you’ll get to it later… that is, if you can remember.

If this sounds familiar, I want to share with you two simple but very powerful secrets that I learned many years ago from a retired publisher friend of mine named Robert. Robert was one of those guys who could get more done in a day than most people could all week – and made it look like a cakewalk in the process. Admittedly, when he first introduced me to these two secrets, they seemed so ridiculously simple I almost ignored his suggestions. Looking back, however, I can happy admit that they have categorically changed my life.

Secret #1 – The seemingly random thoughts that flash in and out of the chaos are important, very important. It doesn’t matter if it’s a flickering idea that comes to you in the shower or you suddenly remember that you need to pick up a gallon of milk on your way home. According to my friend Robert, being prepared to get your thoughts down in black and white, in one central location, is one of the most overlooked, but essential keys to success. “Plain and simple,” he explained, “you are in possession of a veritable treasure chest of path-driven ideas that will often fly right by, never to be seen again, unless you position yourself at all times to capture them on paper, no matter how fleeting they might seem.” In our rush to get to all of the things that appear so much more important, it’s easy to miss the significance of all those mental fly-bys – especially the ones that seem to materialize out of nowhere.

Secret #2 – Always carry a pen and paper with you to jot things down as soon as they come your way - and avoid going high-tech on this one. Palm Pilots and voice recorders are fine, but my friend always insisted that nothing beats a good old steno pad and Papermate. Use it as a place to download ideas, jot down phone numbers, grab a good quote, or create a reminder of errands to run and things to buy. Then, at the end of the day, take a few minutes to move all these random scribblings to your PDA, your “To Do” list, your contact list or wherever you organize tasks, projects, and ideas.

Over the years I have moved back and forth with this habit and, as much as I love my techie gadgets, each time I try to replace this Power-of-Pen-to-Paper method of organizing all the craziness that clutters my brain, I realize that Robert was right – there is no substitute.

I personally like the Mead Cambridge Zippered Flip-top Steno Padfolio  http://www.shopext.com/i34BO--Mead-Cambridge-City-Zippered-Flip-top-Steno-Padfolio.html and have carried one around for years. It set me back a whole $10, but has moved me light years ahead in my goals.

Whenever I take the time to write down a thought or reminder, (many of which have led me directly to a dream or goal I would have otherwise missed,) I thank Robert for these two little gems of wisdom. It’s a habit that, if you are not yet practicing, I would highly recommend. Try it for a few weeks and maybe one day, you’ll be thanking me!

Dianne Orwig is a international fitness expert, success coach, motivational speaker, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-works-better approach.
 
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.
 
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide