STRESS MANAGEMENT

Stress is a hot topic these days. You hear people referring to it all the time, "Stressed out", "Not enough time in the day", "Not enough hands to get the work done", "Not enough of this", "Not enough of that". Add to this the stresses of being in a relationship (be it marriage or other), the stress of being a student, a mother, a father, a care giver, a teacher, a ____, a________, a ________. You get the idea.

Today, I'd like to discuss STRESS: 

What it is. 
Where it comes from. 
How it affects the body, mind, and spirit.
What we can each do about it.

WHAT IS STRESS?

Stress is any number of both, physiological and psychological responses, to the stimuli and environment around us. So, in essence, stress is something completely separate from us, that depending on how we perceive a situation, person, event, etc., and react to the stimuli, event,  environment, etc., can become very much an internal response .... both physiologically, and psychologically. When stress becomes physiological and psychological, it becomes 'real', and affects the very cellular structure of our being. Depending on how we choose to deal with a response to stress, can differ anywhere from having a headache, to taking an anti-depressant, to becoming completely overcome by it.

WHERE DOES STRESS COME FROM?

Stress comes from wherever (and whenever), you perceive it. Stress can come from sitting in traffic, knowing you're going to be late for a meeting, and feel there's nothing you can do about it. It can come from an inconsolable child, a job that has just been lost, or realizing you've left your purse, wallet, or credit card in a public place, and are an hour away.

First off, let me begin by saying, some stress is good for you. A moderate amount of stress keeps you on top of your game. It keeps you from falling asleep on the job, from taking your relationships for granted, and from going into a state of 'walking' hibernation. 

We all experience stress, all to differing degrees. What is highly stressful for one person (say, public speaking, for instance), can be a welcomed opportunity for someone else. 

Where does stress come from? Wherever and whenever you perceive yourself as such. Most of the stress experienced, isn't necessarily experienced at all, unless we choose to experience it as such. 

In other words, it's not stress or stressful until we, ourselves, acknowledge and label it as such, and begin responding to it as such. Most stress can simply be looked at differently (change of perception), and in response, be responded to differently. Calmly vs. stressfully. Rationally vs. irrationally. Logically vs. reactionary. 

In other words:

YOU, AND ONLY YOU, DECIDES WHAT IS GOING TO BE ALLOWED AS STRESSFUL TO YOU, AND TO WHAT DEGREE. 

HOMEWORK: 

Assess yourself and make a list of those places, people, and events that cause you undue (too much), stress, and another list with those things, places, and people that cause you a 'healthy' amount of stress, and make a third list of the people, places and events that RELIEVE stress.

Now, you have a visual list of what it is you are allowing yourself to become stressed by. A tool to use, to choose a different response. You can even choose to eliminate some of these places, people, and events, if it is in your power to do so. Yes, it's that easy. Don't believe me? Next time you find yourself getting your feathers ruffled, take a look at yourself, and your surroundings (the people, event, etc.), and come up with something different. Make yourself come up with something different! Be creative and you'll be amazed at all the ways you can 'change' a situation, without doing anything, but changing the way you look at it.

A good friend of mine used to tell me, "There is no stress, only people thinking stressful thoughts." When you stop and really think about it, it's true. There can be absolutely no one, and nothing around you, yet, if you choose, you can call up a person or event, or circumstance, and begin dwelling on it ..... all the negatives, of course, and feed yourself a buffet of stressful thoughts. It happens all the time. Just look at the people around you. Look at their expressions, and you can immediately tell who's thinking stressful thoughts, and who is not. Then, go look in the mirror, what do you see? Create that which you desire. Period. Be that which you desire. Period.

HOW DOES STRESS AFFECT THE MIND, BODY, AND SPIRIT?

MIND:

Stress is really good for playing tricks on your mind, affecting your thoughts, and ultimately, your behavior. In the mind, as well as, in the body, stress can take on a life of its own, but once it has its way in your mind, it begins to wreak havoc in your body, by manufacturing all sorts of chemicals, and chemical reactions, within the brain. Yes, your brain contains it's own chemical manufacturing plant, that puts out various hormones, as a result. The chemicals and hormones created by stress are NOT health friendly, and really only serve one purpose in times of true stress .... when your life is in danger and a quick response is needed, and all systems 'go', must be achieved. When stress chemicals, and hormones, are constantly flooding the human body, dis-ease results. It's that simple, and that plain why stress must  be eliminated.

BODY:

Stress isn't a mystery, it's affects are readily seen through heart attacks, strokes, high blood pressure, diabetes, obesity, asthma, and literally every dis-ease you can fathom. Yes, I believe stress is at the bottom of all dis-ease. How does it affect your body? Only you would know. Is it in your stomach, throat, head, arteries, joints, and on and on it goes. What are your symptoms of stress? Write them down and use them as incentive to handle and view situations, people, etc., differently in your life.

SPIRIT: 

Whether you consider yourself religious or not, is completely irrelevant here. What I'm referring to in SPIRIT, is your spirit. Are your spirits soaring when you're weighed down with stress? Are you light-hearted? Full of laughter? Of course, not. Stress does affect one's spirit, down to the very core, which is another reason why it must be eliminated. 

WHAT CAN YOU DO ABOUT STRESS IN YOUR LIFE?

Well, you have your lists for starters, this is to be taken seriously, folks. Get to work on those lists. I've also mentioned the fact that changing your perception, changes everything, so work on changing your perception, there is certainly no shortage of opportunity there.

REST: Stop and smell the roses for goodness sakes. Enjoy the sun on your face, a quiet walk, a long relaxing bath, a stroll on the beach, some relaxing music, uplifting quotes, and so forth.

SLEEP: Be sure you're getting adequate sleep. Forego the evening tv show, social gathering, or sporting event, and opt for a good nights sleep instead. It's amazing what a good nights sleep can do for your perspective.

EAT WELL: The foods that truly nourish you are the ones that are straight from the earth, grown and picked. They are colorful, nutrient dense, and can be eaten as they are, most of the time.

SUPPLEMENT: Take supplements that support the nervous system, such as B Vitamins, for instance, and others. Look them up, and do your homework.

RECREATION: I'm all for having a recreative outlet for stress relief, just so long as it doesn't become imbalanced. When a person is spending all their 'free' time on the slopes when their not working, may not be in their best interest. Remember, balance in ALL things. 

Okay friends, that's all from here, for now. Take care and have a super great, stress-free day!

HEALTH!

SODA: SHOULD PEOPLE BE CONSUMING THIS?

A friend passed this along to me, but hey, do your own research and come to your own conclusions. 

5 Things Coke Does To The Body

1. Causes mechanical damage to cells which is a huge risk factor for cancer. It's why asbestos particles, for example, cause lung cancer.
   
   
   
   
2. Causes acid reflux (stomach acid rising up past the esophageal valve). This is more pronounced when the body is horizontal (as in sleeping), but the sheer volume of Coke and soft drinks consumed in the USA means the acid reflux is well past the danger point. Any time you ingest a gassy drink, you are going to get belching--and acid into the esophagus. How much is too much? The research doesn't say where the limit is--it only shows that most of us are far, far, far past it.
   
   
   
   
3. Stomach acid dissolves tissue--that's its purpose. The stomach lining does not extend into the esophagus, so the lower esophagus gets damaged by acid far more frequently in soft drink users than in non soft drink users. This results in a radical increase in cell mutations, along with a far higher level of free radicals.
   
   
   
   
4. The carbonation irritates the stomach. The stomach "cures" the irritation the only way it knows how. It adds the only antacid at its disposal: calcium. It gets this from the blood. The blood, now low on calcium, replenishes its supply from the bones. If it did not do this, muscular and brain function would be severely impaired.
   
   
   
   
5. Phosphoric acid reduces the calcium in the bones. Binding calcium with other materials, such as phosphorus, creates insoluble compounds that are poorly absorbed. Phosphoric acid, used in most soda drinks provide a “kick” which powerfully binds to calcium in the intestinal tract, forming calcium phosphates. So what the body does is pull the calcium from the bones and other tissues in order to buffer the calcium in the blood. This process actually causes osteoporosis.

20 Uses For Coke Proves It Does Not Belong In The Human Body

(Acts As An Acidic Cleaner Almost As Strong As Battery Acid)

The amount of acid in soda is enough to wear away at the enamel of your teeth, making them more susceptible to decay. In tests done on the acidity levels of soda, certain ones were found to have PH levels as low as 2.5. To put that into perspective, consider that battery acid has a pH of 1 and pure water has a pH of 7.

1. Removes grease stains from clothing and fabric

2. Removes rust; methods include using fabric dipped in Coke, a sponge or even aluminum foil. Also loosens rusty bolts

3. Removes blood stains from clothing and fabric.

4. Cleans oil stains from a garage floor; let the stain soak, hose off.

5. Kills slugs and snails; the acids kills them.

6. Cleans burnt pans; let the pan soak in the Coke, then rinse.

7. Descales a kettle (same method as with burnt pans)

8. Cleans car battery terminals by pouring a small amount of Coke over each one.

9. Cleans your engine; Coke distributors have been using this technique for decades.

10. Makes pennies shine; soaking old pennies in Coke will remove the tarnish.

11. Cleans tile grout; pour onto kitchen floor, leave for a few minutes, wipe up.

12. Dissolves a tooth; Use a sealed container...takes a while but it does work.

13. Removes gum from hair; dip into a small bowl of Coke, leave a few minutes. Gum will wipe off.

14. Removes stains from vitreous china.

15. Got a dirty pool? Adding two 2-liter bottles of Coke clears up rust.

16. You can remove (or fade) dye from hair by pouring diet Coke over it.

17. Remove marker stains from carpet. Applying Coke, scrubbing and then clean with soapy water will remove marker stains.

18. Cleans a toilet; pour around bowl, leave for a while, flush clean.

19. Coke and aluminum foil will bring Chrome to a high shine.

20. Strips paint off metal furniture. Soak a towel in Coke laying it on the paint surface.

PUSH-UP FLAVORED PRE AND POST WORKOUT SMOOTHIE

Do you remember the ole Push-ups? My Grandmother used to keep her freezer stocked with those things for years! It was a special treat whenever we went to visit. Good times.

Today's recipe is a take on the ole Push-up! Now, you can have all the flavor, sweetness, and the refreshing coolness with all the benefits of your regular protein shake which can be used for either pre and/or post workouts. 

PUSH-UP  SMOOTHIE

Put the following into your blender and blend well, until light and airy.  Enjoy!

4 oz. orange juice concentrate
1 c. vanilla enriched, soymilk (or almond, rice, etc.)
21 grams vanilla flavored whey protein isolate
1 c. water
1 packet stevia
1 tsp. vanilla extract
4-5 ice cubes

APPRECIATING THE OPPORTUNITY

As I was going over my schedule for the upcoming week this past weekend, I was in one way surprised at how fast the days are filled from morning to night, and in another way, not. I decided to look at the tasks, appointments, commitments, classes, sessions, and so forth, as opportunities rather than something other, lol.

Opportunities to grow, share, utilize and refine my time management skills, social skills, and perhaps most importantly, flexibility. 

Opportunities lie about us each and every day. The opportunity to meet someone new, to get to know them, and learn about their background, talents and viewpoints. 

Opportunities to be of service to someone, to lighten another's load, share a smile, a hearty laugh, or a listening ear. 

The opportunity to perhaps, do something we do daily, but differently today, or perhaps with a different perspective. 

The opportunity to build our skills, look at the details, pick an issue apart and set things straight. 

The opportunity to spend time with a child, youth, or young adult and share some insights with them, as we learn twice as much in the process, from them. 

The opportunity to observe, to ponder, to dream, and to take action. 

The opportunity to cease the moment for what it is, with no regrets. 

The opportunity to __________________. 

You start filling in the blanks.

What opportunties do you see for yourself today?

Jim Rohn put it nicely:

Somebody said you have to love what you do, but that's not necessarily true. What is true is that you have to love the opportunity. The opportunity to build life, future, health, success and fortune.

Knocking on someone's door may not be something you love to do, but you love the opportunity of what might be behind that door.

 For example, a guy says, "I'm digging ditches. Should I love digging ditches?" The answer is, "No, you don't have to love digging ditches, but if it is your first entry onto the ladder of success, you say, 'I'm glad somebody gave me the opportunity to dig ditches and I'm going to do it so well, I won't be here long.'

"

You can be inspired by having found something even though you are making mistakes in the beginning and even though it is a little distasteful taking on a new discipline that you haven't learned before. You don't have to love it, you just have to learn to appreciate America, appreciate opportunity and appreciate the person who brought you the good news; that found you.



Appreciate the person who believed in you before you believed in yourself, appreciate the person who said, "Hey, if I can do it, you can do it."

 If you will embrace the disciplines associated with the new opportunity you will soon find that your self-confidence starts to grow, that you go from being a skeptic to being a believer. And soon when you go out person to person, talking to people, you will find it to be the most thrilling opportunity in the world. Every person you meet - what could it be? Unlimited! Maybe a friend for life. The next person could be an open door to retiring. The next person could be a colleague for years to come. It's big time stuff. And sometimes in the beginning when we are just getting started we don't always see how big it is.



So, before you are tempted to give up or get discouraged, remember all success is based on long term commitment, faith, discipline, attitude and a few stepping stones along the way. You might not like the stone you are on right now, but it's sure to be one of the stones that lead to great opportunities in the future.


Guidelines for Eating Simply (and nutritiously), While Traveling

Summertime.... many folks are out and about taking in the colors, warmth, and energy of the season.

I'm frequently asked, "What do I do when I'm traveling?"

For some reason, we tend to believe that everything is going to go to pot when we travel, in particular, that we won't get exercise, and we're going to eat like crap and/or carelessly, and come back with many regrets, 5 lbs. or more heavier, etc.

It's a myth my friends. You CAN go on vacation and still get exercise and eat well, provided you're willing to make the EFFORT to do so. Almost anywhere you travel now, there is a gym available either where you're staying, or one nearby you can get to. You can go it alone, or begin a new standard by getting as many other like minded people on board, as possible. Chances are, you will find others who want to do the same thing.


As you know, I went to Mexico. I choose as best I could, granted I could not read Spanish. I was utterly disappointed to find the tortillas (I had consumed 18 of them), were largely made of fat, pure lard. Well, I had already eaten them. I used better judgement once informed, yet it was what it was. I enjoyed them. Surprisingly, one gets a lot of exercise in Mexico, whether planning to or not, and I burned off a lot of that lard before it made way elsewhere.

If I had done my homework, as I do for my clients, BEFORE I left the country, I would have known what to consume and what not to. In Mexico, they sell fresh mangos and cucumbers right on the beach! Take advantage of seasonal, fresh produce. I encourage you too, to do your homework. Know how foods in your area are generally prepared. Are they fried? Grilled? Laden in sauces? If you don't know, ask.
 

Whether you're going for a long day hike, a weekend away, a couple weeks of hitting different locations, or taking off for a month or so, I'd like to share with you a few simple guidelines to help you 'stay the course'. This is especially helpful for those who are on meal plans. As meal plans, like any other plans, must remain flexible...especially when traveling.

Whether you prep food on your own, are joining friends at their place, or having a meal at a restaurant, the following will keep your body energized (provided you choose foods accordingly), happy, healthy, and satisfied so you can enjoy your trip to it's fullest!

Guidelines:

Protein: Portion is to be likened to the palm of your hand. Same diameter, and thickness. Choose lean sources of protein, and those you feel are the healthiest choice available.

Vegetables: Cup your hands together. Fill your plate with two servings this size. Be sure to choose plenty of greens.

Fruit: One piece for apples, oranges, bananas, etc. For melons, berries, pineapple, keep it to 1 cup. Keep in mind what's in season and readily grown in the area you're in. Take advantage of what's fresh, grown locally, and of course, organic is best.

Fat: Sprinkle fat (cheese, pure butter, nuts, oils, avocado, etc.), sparingly over protein and/or vegetables.

Tip: When filling your plate, keep it as colorful as possible: purple, red, orange, yellow, blue, green, etc.

If you find yourself looking for a snack in between meals, follow the same guidelines depending on what you feel hungry for.

Drink plenty of water, and if you feel you'd like dessert, consider sharing it with someone.

It's that simple!

Now, some wise words from Mr. Rohn:

FOUR WORDS THAT MAKE LIFE WORTHWHILE

Over the years as I’ve sought out ideas, principles and strategies to life’s challenges, I’ve come across four simple words that can make living worthwhile.

First, life is worthwhile if you LEARN . What you don’t know WILL hurt you. You have to have learning to exist, let alone succeed. Life is worthwhile if you learn from your own experiences—negative or positive. We learn to do it right by first sometimes doing it wrong. We call that a positive negative. We also learn from other people’s experiences, both positive and negative. I’ve always said that it is too bad failures don’t give seminars. Obviously, we don’t want to pay them so they aren’t usually touring around giving seminars. But that information would be very valuable—we would learn how someone who had it all then messed it up. Learning from other people’s experiences and mistakes is valuable information because we can learn what not to do without the pain of having tried and failed ourselves.

We learn by what we see, so pay attention. We learn by what we hear, so be a good listener. Now I do suggest that you should be a selective listener. Don’t just let anybody dump into your mental factory. We learn from what we read, so learn from every source: from lectures, from songs, from sermons, and from conversations with people who care. Always keep learning.

Second, life is worthwhile if you TRY . You can’t just learn; now you have to try something to see if you can do it. Try to make a difference, try to make some progress, try to learn a new skill, try to learn a new sport. It doesn’t mean you can do everything, but there are a lot of things you can do, if you just try. Try your best. Give it every effort. Why not go all out?

Third, life is worthwhile if you STAY . You have to stay from spring until harvest. If you have signed up for the day or for the game or for the project, see it through. Sometimes calamity comes and then it is worth wrapping it up. And that’s the end, but just don’t end in the middle. Maybe on the next project you pass, but on this one, if you signed up, see it through.

And lastly, life is worthwhile if you CARE . If you care at all, you will get some results. If you care enough, you can get incredible results. Care enough to make a difference. Care enough to turn somebody around. Care enough to start a new enterprise. Care enough to change it all. Care enough to be the highest producer. Care enough to set some records. Care enough to win.

Four powerful little words: learn, try, stay and care.
What difference can you make in your life today by putting these words to work?

Personal Planning / Learning Lessons

"The most important things to know in life take a lifetime to learn. Our first lessons come early -- but we grasp only the surface. As we gain life experience we gain deeper understanding. All great truths are both simple and complex, easy to understand yet difficult to master. " - Mark Ford

What are you learning today? 

Opportunities lie all about us for learning each moment of every day. Knowledge is recognizing them and Wisdom is learning from them. 

Whether it's building a stronger body, a healthier one, mastering the art of fishing, painting, writing, or communicating, it all takes time. In today's society, where many things that use to take hours, days, weeks, and even months to come to fruition... much is completed within minutes, with a few clicks of a mouse, and so forth.

What needs to be realized is this, the things that matter most are the things that need day after day nurturing, awareness, observation, experimentation, patience, and perseverance. It takes years of managing emotions, reactions, and gaining an awareness of where you started and the markers of growth you've made along the way.

Personally, I recommend people either make and record these observations on their birthday each year, or at the start of each new year. For example, write down five areas you want to monitor your progress in, say: Health, fitness, communication, building a quality relationship, and a learning endeavor, such as learning a new language or something similar. 

Next, write down an ACTION you can take for each of these areas, for each of the 12 months. Next, a week before the new month commences, break down your monthly goal into one thing you can do towards it your monthly goal each week. For the really ambitious: Break those weekly goals into what you can DO each day to accomplish your desired outcome.

Do this year after year, and you cannot help but progress. The key here is determining the specific five areas that are most meaningful to you at the start. Be sure to put the time, energy, and thought into what areas mean the most to you.

Now you have a plan! You know when you go to the grocery store when you're hungry, and without a list, you end up buying all kinds of things you wouldn't have, and waste time walking up and down every aisle looking for food.

When you bring a specific list of items you can breeze in, go directly to find them, and be done shopping.

Same plan works for life. Create your list. Break it down into manageable actions to be taken. Look at your progress each year and you will be astounded at the lessons you've learned along the way, as well as, the abundance of personal growth!!!!

Happy planning!!!!

NORTHWEST NATURAL 2014

Finally, some pictures came in from the competition in Boise! I decided to step on stage after several years and give it a go and had a wonderful time! I placed 7th, not bad considering I'll be fifty this year. There was no breakdown as far as age categories went, all Figure Pro's. I had such a great time!!!

There was never a dull moment. I hopped into a taxi upon arrival, and discovered the driver spoke very little English, had no GPS, and when I showed him the hotel address, he shook his head indicating he had no idea where it was, and asked me to call and get directions!!! True story. LMBO!!!!!

I took another cab later to my polygraph test, only to discover I left my phone in the cab 20 minutes after I was dropped off. I passed the poly, and must have done a good job because the tester himself offered me his son's 13th birthday present to use (his birthday wasn't for another week), it was an iphone 5. Meanwhile, my cell cruised around Boise for a few hours... until the nice driver hand delivered it back to the hotel.

Fast forward another few hours, where I got my spray paint, I mean tan, lol, and am too embarrassed to tell you the condition in which I rode home. Chalk it all up to CRAZY!

I met some fantastic people. The most amazing tanning EVER was done by Sun Envy!! Never have I seen such a crew that was so on top of things! Dena (the owner), is truly a Rock Star! This woman has everything down to a fine art. I wouldn't use anyone else but Sun Envy. 

You'd think I'd spend most of my time socializing with competitors, but due to circumstances, I found myself spending more time with the cabby's, maid's, testers, and spray tanners. I'll tell you, there's an interesting and/or amazing story behind everyone you meet!

Thank you!!! to my family and friends, and for all their support!!! A huge shout out to Atomic Designs for a stunning suit!!!! The color was perfect, stone work so beautiful, intricate design, and the best of all perfect fit! No bikini bite!
Thanks M.J.! Wouldn't go anywhere else. :)