Self esteem and the people you hang around!

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement.

Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you. So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment

Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior

Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment

You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience

It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View

Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory

The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, your starter guide to self improvement.


Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

If you want success don't do this!

Let's say you're the top sales-person in the office, you're aiming to become sales manager in the next couple of months - you're outselling your colleagues two to one. The promotion is in the bag. You believe that you can take your foot off the pedal and cruise effortlessly towards your goal.

WRONG!

Complacency is very dangerous... you must recognise the signs early and combat it immediately.

A complacent Country can lose a war before they even know it has begun.
A complacent company can lose market share to a minor competitor.
A complacent husband can lose his wife before he realises there are relationship problems.
A complacent boxer can lose his title in the opening round to an unranked competitor.

Ask yourself:

Do you feel self-satisfied?
Do you find it hard to acknowledge your mistakes?
Do you find it difficult to accept constructive criticism?
Do you fail to see difficulties in your personal life?
Do you believe that minimal effort "will do"?

These are some of the symptoms of becoming complacent. Complacency is caused when you become too comfortable, lose motivation and don't believe that you need to put in any extra effort. If you recognise any of these symptoms in yourself it is important to rectify the situation. Becoming complacent will NOT lead to your success.

What can you do to overcome complacency?

To overcome complacency, you must realise that good enough is NOT going to lead to success. It is only when you do your absolute best that you can say, "I gave it my best shot."

If we go back to the example of the boxer, we can see why it is important not to become complacent. The champion boxer believed that he did not have to put all of his effort into training before the fight. He believed that he was good enough to beat his competitor. His competitor on the other hand realised that HE was not good enough, and that he had to put all of his effort into training... that he must give everything he has got. He must put every single ounce of energy into the fight because this could be his only chance to win the title.

You must never assume that there is no room for improvement, if you always strive to improve then you leave no room in your life for complacency. If you find your faults and deal with them, you will always aim to be a better person. Do not make excuses if you fail. Do not ask yourself "why?" It is usually followed with an excuse. Instead, ask yourself "how did it happen?" and "what can I do to rectify the situation?" By learning from your mistakes you will be able to grow.

When you eliminate complacency and make a positive effort to continually improve yourself, you will find that success is far easier to achieve.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Foods that rejuvinate the body, mind & spirit!

When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.

Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.

Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.

Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.

Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.

Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.

Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Foods that help stop depression!

We've all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It's imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It's a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They're also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.

And please, if you've been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.


Thanks for reading!

Make it a great day!

Chris Walker

www.chriswalkersfitness.com

12 Foods for Fighting the Flu!

Breakouts of the flu are responsible for millions of lost hours at both work and home each year, not to mention many miserable days trying to recover. If you're wondering what you can do to naturally boost your immunity and prepare your body's defenses, study the foods you're eating, look at your family's meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It's imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.

Pork has high levels of zinc and selenium, both of which help keep your immune system strong. It's also one of the best sources of B vitamins and contains only a little more total fat than beef. So be sure to include lots of pork entrees in your menu planning.

Mix up your morning breakfast with a glass of grapefruit juice instead of orange juice for a vitamin C-rich drink that's both sweet and tart. However, you should check with your doctor if you're on certain medications for blood pressure, AIDS, anxiety, or hay fever, as mixing grapefruit juice with certain drugs can lead to dangerous toxicity.

Brussel sprouts are a great vegetable source of vitamin C, are high in fiber and contain lots of folate as well. They improve anticarcinogenic glucosinolates, which have important cancer-fighting properties. They're a great addition in a stew to provide lots of fl-busting nutrients.

Yogurt that includes live cultures has a positive effect on your GI tract, and as a result, helps the body purge the germs from the body more quickly and effectively and fight the flu. You want your yogurt to contain the active culture L. acidophilus, which is also helpful in fighting off yeast infections.

Potatoes are one of the most affordable sources of vitamin C, and nicely complement any entrée with their high levels of potassium and fiber. The skin contains the most fiber and the flesh just under the skin contains the most vitamin C. Fresh potatoes are the best source of vitamin C. Be careful of how you choose to prepare them, as soaking them in water robs them of their germ-busting vitamin C.

Whole wheat pasta is also rich in niacin, fiber, and iron. Its complex carbohydrates are an essential part of a healthy diet that will keep your immune system strong. Simply substitute recipes calling for traditional pasta with the whole wheat variety instead for a delicious and nutritious twist on your favorite pasta dishes.

Thanks for reading!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

Herbal Magic for Weight Loss? No, No, No!!

It's time to blow the whistle on Herbal Magic too many people are being duped into believing that this is the way to go for weight loss! I've had countless people complain, telling me that some Herbal Magic counsellor said that they shouldn't exercise if they want to lose weight!!! What!! Ladies and gents is this for real, people are complaining to me how horrible they feel on the herbal magic program, how they're starving all the time and how they have frequent headaches trying to lose weight the Herbal Magic way but don't just take my word for it read this email below that a past client of Herbal Magic sent me.

First, you should probably be aware that I've been dieting since I was eleven years old. I'm thirty four now and tired of "trying something new" every few years just to get back on track. I did weight watchers for years with some success and most recently was a client of Herbal Magic. I had great success with Herbal Magic and lost close to 40 lbs however by the end I was very frustrated with their plan. They had me on 1000 calories a day and when I stopped losing weight, they tried selling me more pills. It was extremely expensive and I grew very disenchanted with the "counselors". I was a fiend about measuring my portions, eating very little sodium, drinking tons of water and not snacking.

Sadly it didn't last. I love food - I love to cook and this program didn't allow for any of that. I was even told not to exercise and when I asked for extra calories so that I could exercise they refused to alter the program. I was starving all the time, bitchy and I stopped doing it ultimately.

It's been a year since I last went and I have gained back 30 of the 40 lbs I lost. I am not happy with how I feel and how I look and I want a program, without pills, with exercise that I can stick to. I want something reasonable that works with my hectic lifestyle.

Now, I understand how someone can fall for this program. I completely get the mindset. Someone who has tried to lose weight for, say 15 years, is very desperate to lose weight, in fact, so desperate that they throw all rational and common sense out the window. They know the weight loss journey they're embarking on won't be permanent but they justify their actions by saying to themselves, it will all be worth it to look good for a while, even if its not permanent.

Even if I'm skinny for only a little while, at least I'll be happy for a little while.

Ladies and gents this can all end today! Permanent weight loss is not something magical or mysterious on the contrary it's very attainable, it's so close, if only you would put the right weight loss strategy in place.

The thing is people are impatient, they live unhealthy, junk food lives for, let's say, 10 years or more and want to undo all the damage they've done in just 8 short weeks.

So listen, here's the permanent weight loss formula without the magic!

Permanent weight loss requires resistance training, moderate cardio and good nutrition. That doesn't mean starving and maintaining a 800 calorie diet nor does it mean popping so called all natural weight loss supplements and being called as the staff at Herbal Magic would say a "Lifer".

Please understand there is no magic in Herbal Magic and all the damage you do to your body trying to obtain weight loss the easy way will eventually have to be undone if you want to live a healthy life at a body weight you desire.

So, before you get suckered in to the sales staff at Herbal Magic, give me a shout for free advice on how to get the body you desire.

I'm serious, lets talk free of charge at 1-877-370-4658! I'm sick of getting all these emails from past HM clients, Herbal Magic is not the way for permanent weight loss.

Until then!

Make it a great day!

Chris Walker

The why can't I lose weight expert!

www.chriswalkersfitness.com

More fruits and veggies please!

It's important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You've probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It's vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There's several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

Don't be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible - you'll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Make it a great day!

Chris Walker

The why can't I lose weigt expert!

www.chriswalkersfitness.com