Tag: Self-Reflection

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8 Ways To Keep Your Mind In Shape

WFC Blog - 8 Ways To Keep Your Mind In Shape

8 Ways To Keep Your Mind In Shape

A lot of us are concerned with the size of our biceps or the girth of our waist. Having a fit body is important. However, keeping your mind in shape is critical to enjoying your life at the highest level. Give your brain the attention it deserves!

Keep your mind healthy, active, and in shape with these strategies:

1. Exercise regularly. Roughly 30% of your brain’s volume is composed of blood vessels. It’s important to keep your blood moving! Exercise will get your blood flowing and help to control your blood sugar. High blood sugar is harmful to blood vessels. That’s why so many diabetics die of heart disease or stroke at a relatively young age.

2. Read each day. Reading requires a lot of your brain. It’s not easy to transform symbols into words and meaning. Spend some time each day with a book that makes you think. You might learn something useful, too.

* Avoid reading the same types of books on a regular basis. Read well-written articles. Read the classics. Try a new science fiction novel. How about a book on theoretical physics? Reading the sports page every day doesn’t count. The same goes for romance novels by your favorite author. Motivational and Self Help books are a great place to start. Mix it up. 

3. Eat well. A healthy diet will help preserve your brain function. Do a little research on the best diet for longevity and attempt to make a few changes to your eating habits. A few, small changes each month will go a long way toward keeping your brain healthy.

4. Meditate. Meditation is powerful for several reasons. You’ll learn to focus like a Tibetan monk. You’ll also learn how to relax. Both are wonderful for your brain. Meditation is hard work. It’s like a decathlon for your mind.

* Find a good teacher in your area and meditate in a group. You’ll make some new friends, too.

5. Challenge yourself. Learn something new. Learning to paint, speak a new language, or dance are a few great examples. Learning something new forces your brain to create new neural pathways. Your brain’s ability to change is referred to as its “elasticity.”

* This can be very challenging at first. If you’ve been living the same day repeatedly for several years, learning something new is similar to going jogging for the first time. It’s painful, and you don’t get too far. Be patient and give your brain a chance to wake up.

6. Do something that requires a lot of brainpower. It might be solving cryptograms or writing a computer program. Take a multivariate calculus class. Study chess. Push your brain to the maximum. 

7. Remember the past. As we grow older, it’s more challenging to remember facts from the past. When you can’t remember something, avoid giving up. Take all the time you need to remember. You might finally remember the name of your high-school English teacher while you’re mowing the grass. Keep at it.

8. Get out and socialize. Spending too much time alone has been shown to increase the likelihood of developing dementia. Have an active social life and spend more time with others. You’ll enjoy your life more, too.

There are many benefits to keeping your mind in tip-top condition. You’ll enjoy better mental health and preserve your mental faculties longer. Keeping your mind healthy requires attention. Challenge yourself to learn new information and skills. Your brain is highly elastic. Give it a chance to use that ability.

We have great training options inside our WebFitnessClub Membership about fitness, meditation and also developing the mental toughness of strong discipline.

Take action now and use everything we have for you at:  WebFitnessClub.com

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1 Tip Used By The Leanest Athletes On The Planet

WFC Blog - 1 Tip Used By The Leanest Athletes On The Planet

1 Tip Used By The Leanest Athletes On The Planet!

Today, we do this (… it works like crazy) 

Today’s tip is used by the leanest athletes on the planets. 

From professional bodybuilders to Olympic athletes and pro fighters. 

It’s helped many get in the leanest shape of their life (single digits in body fat) without a whole lot of effort. 

Ready? 

You eat 5 to 6 smaller meals per day. 

That’s it! 

It’s not rocket science. 

It’s not a secret and it works like crazy. 

Let me tell you WHY works. 

When you’re eating 5-6 small meals per day you don’t get over hungry which means you don’t overeat at meal times. 

When you eat 5-6 small meals you don’t snack between meals (so it cuts out the junk). 

And eating 5-6 meals raises your metabolism which means you burn more calories during the day.  

But don’t take it from me. 

Take it from the bodybuilders, fitness models and professional fighters watching their weights in the build-up to a competition or a fight…

This works! 

Eating 5-6 meals per day helps you manage your appetite better and lose weight. 

Now for the whiners and complainers who… “don’t have the time.”

Weight loss obviously isn’t important enough to you. 

Sorry!  

This is just a case of priority. 

If something is important to you – you’ll make time. 

You’ll get up earlier, you’ll sacrifice your crap TV or just make the time. 

Listen.  

If you’re serious, doing this will stack the odds in your favor. 

It is well worth the effort! 

Many, do this… 

Make lunch the night before or in the morning. 

Sometimes lunch is a portion of the previous night’s dinner. 

Then divide lunch into two portions. 

Split your breakfast in two, have two lunches and come home to an evening meal (that’s five small meals in one day). 

If you want six, have a smaller evening meal and a healthy snack later in the evening. 

Eating five to six small meals per day will keep your metabolism higher and your hunger pangs at bay.

Space each snack meal about 3 to 4 hours apart.

It’s not that hard. 

It is a discipline thing!
 

And it takes a little preparation. 

Many fit people take time on sunday to cook and pre-package their meals for the week.

…And it’s well worth it. 

A stockbroker friend of mine cooks all of her meals on a Sunday and freezes them. 

Clever?   

No! 

She’s organized, prepared and serious about losing weight. 

It’s cool now to say… “I meal prep!”

You can even find other people to do the meal pre-prep for you nowadays.

The longer you go between meals the slower your metabolism and you are training your body to store fat.

More meals more often cranks up your metabolism strong all day long!

Make it happen!

We have great training options inside our WebFitnessClub Membership about fitness, clean eating and also developing the mental toughness of strong discipline.

Take action now and use everything we have for you at:  WebFitnessClub.com

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5 Ways To Drink More Water

5 Ways To Drink More Water

When you are planning on following a clean eating diet, one of the essential steps is to drink more water. Unfortunately, this can be a struggle if it’s new to you. Water has so many benefits – that you’ll be glad that you started this healthy habit.

Here are some easy ways to start drinking more water throughout the day.

Make it Taste Better

A big reason people don’t drink a lot of water is because while it may not taste bad, it doesn’t taste like much of anything. You can really encourage yourself to increase your water intake by adding flavoring to it. 

The most basic way to do this is by cutting up some fruit slices and adding it to the water. Lemons, limes, and oranges are great since the citrus content quickly changes the flavor of the water.

You can also use a water infusing pitcher and add fruits like strawberries, apples, and grapefruits to it.

Keep Track of Your Water Intake

Another issue with increasing water intake is that you might lose track of how much you have had. It is important that you try to have at least eight glasses of water a day or half your body weight in ounces. 

A good method for tracking water is by using the same water bottle all day and marking it somehow. For a reusable bottle, you can add a chalkboard sticker and bring along a piece of chalk with you to check each time you refill it. There are also bottles specifically meant for this purpose that make it easy to mark the bottle. 

Drink a Glass of Water With Every Meal

An easy way to remember to drink more water during the day is by filling up a glass of water every time you eat a meal or snack. This allows you to have at least 5-6 glasses of water automatically during the day. 

Not only is it good to drink water with your meals instead of unhealthy drinks like sugary juice or soft drinks, but the water can help you feel more full. It helps keep your portions down and keeps you from overeating. 

Begin and End Your Day With Water

It is also a good idea to have a glass of water in the morning when you start your day, and one at night before bed. To remember to drink water in the morning, fill a carafe or pitcher with fruit-infused water the night before and put it in the refrigerator. 

By the morning, you will be ready to have your glass of water and get your day started. At night, put a glass of water on your nightstand and enjoy the fresh drink as you prepare for bed.

Use the One-to-One Rule

When you are drinking anything that isn’t water, stick to the one-to-one rule. If you want to have a glass of juice in the morning, make sure you drink a glass of water as well. When you go out with friends and want to have an alcohol drink, have a glass of water before or after every drink you have. By doing this, you are able to drink more water even if you are already having other drinks on occasion.

You can get creative to make sure that you are getting enough water.  These are all great ideas.  Try them out and see which ones work for you and then make it a commitment to continue drinking your water daily.

Begin today and use everything we have for you at: WebFitnessClub.com

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Develop A Realistic Fitness Plan You Will Stick With

WFC Develop A Realistic Fitness Plan You Will Stick With

Develop A Realistic Fitness Plan You Will Stick With 

It’s easy to say you’re going to work out. It’s much more difficult to actually make it happen. Failed workout plans add up and eventually you give up. That New Year’s Resolution, despite your best intentions, is a bust. Here’s how to develop a realistic fitness plan you will stick with.

Step One: Identify fitness routines or programs you might enjoy

One of the biggest reasons people don’t stick with their fitness plan is because they don’t enjoy it. They may actually go so far as to say they hate it. If you hate it then you’re not going to do it. There’s no reason to torture yourself. There are many fun activities that are healthy too. Consider:

* Dance

* Martial arts

* Swimming

* Walking/Hiking

* Cycling

* Yoga

Make a list of the fun activities you enjoy or might enjoy. Look around your community for opportunities to explore or add these activities to your day.

Step Two: Find small bits of time in your schedule to exercise

The best way to make fitness a habit is to approach it realistically. Trying to exercise for an hour each day when you’ve never exercised before may be a bit too much. Instead, try to exercise for ten or fifteen minutes a day. Or if you’ve signed up for a class, then fit that class into your schedule once or twice a week. The other days, exercise for ten or fifteen minutes. Making exercise a daily habit makes it much easier to embrace permanently.

Step Three: Celebrate your success

Sometimes it’s easier to stick with a plan if you have something to celebrate. For example, after a week of successfully working out each day you might reward yourself at the end of the week. Find a reward that’s motivating and still supports your overall fitness goals. For example, you can get a massage at the end of the week. You might purchase a new fitness outfit.

Finally, consider tracking your success. When you can see what you’ve accomplished it can be extremely motivating. You’ll be able to see the progress you’ve made. Track the workouts you’ve accomplished. Track the weight you’ve lost. Consider tracking your feelings about each workout too. For example, was it easy or hard? What level of exertion did you feel? How did you feel the next day or after the workout? 

Developing a realistic fitness plan is about managing your expectations. It’s about finding something you enjoy. Track and celebrate your success. Acknowledge that every day may not be perfect or successful but over time you can and will succeed. To your success!

Begin today and use everything we have for you at: WebFitnessClub.com

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Double Your Chances Of Losing Weight

WFC Double Your Chances Of Losing Weight

Double Your Chances Of Losing Weight!

This is a good tip but not for the reasons you might think. 

It’s a tip that doubles your chances of losing weight. 

And it only takes minutes per day. 

Are you ready? 

You’re going to keep a food diary. 

Now STOP! 

This isn’t about calorie counting.  

Calorie counting is very challenging. 

It’s for people who want to obsess and fail.   

And it’s totally unreliable. 

Think about it.  

Grow an apple in your backyard and compare it to an apple you bought from a store that’s been imported halfway around the world. 

Do you think they have the same calorie content?   

I doubt it. 

Do you think they even have the same nutrients?   

Highly unlikely. 

Calorie counting is flawed at best.  There are too many variables to make it accurate or reliable. 

So give up on calorie counting.  I bet you like to hear me say that.

Instead keep a food diary so you become conscious of what you are eating. 

Now you don’t have to go crazy, you can do this in seconds.   

Just scribble what you’ve eaten down on a piece of paper. 

Like I said, this is about you being conscious about the food you put in your mouth. 

It’ll make you think twice about what you’re eating. 

That’s the key!

Thinking about what you eat.   

It’s a proven fact that people who keep food diaries can lose twice as much weight as people who don’t. 

Plus a good diary will help you identify and break bad eating habits too (especially those Achilles heel type habits). 

Start it today. 

Star it right now, in-fact. 

There is no time like the present. 

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with creating positive habits. Get started today! CLICK HERE!

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This Is Stopping You From Losing Weight

WFC Stopping You From Losing Weight

This Is Stopping You From Losing Weight!

We’re creatures of habit. 

We wake up, hit the alarm and hit auto-pilot…   

You have breakfast.   

You brush your teeth.   

You get dressed.   

You go to work. 

You come home. 

You go to bed. 

Then you do it all over again the next day. 

Eating and exercising – getting fatter or losing weight — all boil down to the same thing. 

Habits. 

We are creatures of habit. 

Now you can use habit to your advantage. 

Good habits help you get the things you want (and achieve the goals you have) quicker and easier. 

There is a saying… 

“The routine will set you free” 

But it’s a double-edge sword.   

It can help you lose weight or… 

It can make you fat. 

Now I need your help here. 

I need you to think long and hard about what I’m about to ask. 

And be brutally honest with yourself. 

What is your biggest weakness when it comes to your food? 

Is it: 

– Overeating at meal times – Going without food for hours and then binge eating – Snacking between meals – Getting bored late in the evening before raiding the kitchen – Opening the ice-cream and eating it ALL! 

These are classic BAD eating habits. 

The problem is these are bad habits we do without thinking. 

We do them (almost) on auto-pilot. 

The regret it afterwards. 

There are plenty more but if you can identify your biggest weakness you’re on a winner when it comes to losing weight. 

I used to be a terrible night time feeder. 

At night I’d raid and re-raid the fridge, the freezer and all the cupboards.   

I might start with having one cookie and finish the pack. 

Or have a bowl of cereal. Then another. And another. 

I did it when I got bored in the evenings, watching TV or surfing the Internet.  

I didn’t need the food.    

I wasn’t hungry. 

It was just habit. 

When I realized and ended it (and with a little exercise) my body changed drastically. 

Now here’s your job. 

Think long and hard (and be honest). 

What is your weakness? 

What is your Achilles heel? 

Isolate it.  

Zone in on it. 

Then by either replacing it with a better habit or cutting it out completely – good things will start to happen. 

Like losing weight, seeing results, burning body fat and living a longer, healthier and leaner life. 

So today, that’s your task. 

Discover and zone in on that killer habit. 

It’ll be the start of a new you.

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with creating positive habits. Get started today! CLICK HERE!

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5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today!

As you begin clean eating you might not be sure where to start or perhaps it looks too overwhelming. Let’s look at 5 easy ways you can get started making a positive change with clean eating today.

Here are the 5 small changes that will start you on your journey:

1.Take One Sugary Drink Away a Day

You don’t have to jump all in, start with small changes first. Pick one area that you want to improve on and figure out how to do it.  

For example, you could replace one juice, soda or energy drinks with water for a certain amount of time. Then once you’ve got the hang of that eliminate those sugary drinks completely.

You don’t have to get rid of all your groceries and replace everything all at once. That would be expensive and overwhelming to do. Oftentimes a major change is the one we give up on. Instead pick an area and improve on it daily until you’ve mastered it.

2. Switch from Canned Food to Either Frozen or Fresh

Frozen vegetables and fruits have less preservatives than canned. Stop buying in the canned food aisle and replace those with either fresh food or frozen.

The taste is better and you won’t lose the nutrients from either of those options.

3. Cook Your Own Beans

Beans are a great source of plant protein. They fill you up and can be added to a variety of recipes. You’ll want to start incorporating beans into your diet.

Unfortunately beans can be time consuming to cook. One of the best ways to cook them fast is with a pressure cooker. You don’t even need to pre-soak them.  

Throw them in, turn the cooker on and wait for the beep. Depending on the type of beans it usually takes about 45 minutes.

4. Eat More Fruits and Vegetables

You’ll want to buy a variety of fruits and vegetables. There are many that are easy to carry such as bananas, apples, oranges, carrots and celery.

Some will need a little bit of prep work ahead of time. What you’ll do is cut or prepare the fruits and vegetables. Then get a snack bag and put a serving in each one. Place them in the fridge in an easy and convenient place. That way when you are heading out the door you can grab them and go. It will also make it easier for you to snack on good food choices.

5. Make Salad in a Jar

You might be thinking, but they’ll get all gross and soggy before the end of the week. Surprisingly this is not true. Salads stay fresher, longer when they are put inside of a wide mouthed Mason jar. The trick is to layer them correctly.

The wet ingredients get put on the bottom and then the lettuce or spinach is on the top.  These will help you stay on track for sure.

Every new journey starts with a single step. Start with these small steps to eat clean. Don’t expect to jump in and change everything all at once. Do it slow and steady and before long you’ll be clean eating all the time.

Take action now and use everything we have for you at:  WebFitnessClub.com

There is much more great information and motivation inside WebFitnessClub Membership to assist you with clean eating. Get started today! CLICK HERE!

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My Body Wants To Be Lean And Healthy

Affirmations: 

My body wants to be lean and healthy

My health and fitness are important to me.

I am losing any excess fat that is stored on my body. My body desires to be in a lean condition. I eat in a healthy manner that supports fitness and rejects body fat.

I am becoming leaner and healthier each day.

I enjoy exercising. I know that exercise is necessary to be lean and healthy. Plus, my body craves exercise. I feel better physically and psychologically when I exercise.

I feel vibrant and healthy after a good workout. Many people struggle to make exercise a habit, but it is easy for me. I love to exercise.

I am driven to make healthy choices. I realize that each decision I make can influence my health. I make the healthiest choice as often as I possibly can.

Being healthy is a lifestyle for me. I choose to be healthy each day.

Today, I am making the right choices to become leaner and healthier. I am eating a healthy diet and exercising today. My body wants to be lean and healthy and I am doing all I can to make that possible.

Self-Reflection Questions:

1. What would I gain by being leaner and healthier?

2. What is currently stopping me from being as fit and healthy as I want to be?

3. What are a few things I can easily change in my life to strengthen my health and physical fitness?

Get your very own PDF copy of these affirmations to keep with you and read daily…

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