Gorgeous red BMW sequin and beaded applique
measuring approximately 8" width
Add some sparkle to that plain jacket, t-shirt, totebag . . .
the possibilities are endless!!
They can be sewn on or glued on with washable fabric glue.
1/2 cup dry oatmeal, ground finely (use your blender or food processor)
1/4 cup granulated white sugar
1/4 cup mineral water
500 mg tablet of Vitamin C, pulverized to powder
2 Tbs. Honey
Combine dry oatmeal with the granulated sugar in a bowl, mix well.
Add mineral water and mix to form a paste.
Rub this mixture on your skin in gentle circular, upward motions.
Take a full minute or two to rub this on your face.
Use a warm, wet washcloth to remove.
Rinse after with lots of water.
Dry your face.
Place the vitamin C powder in a small cup or bowl, add the honey, and stir until completely blended.
Apply to your face, using all of the honey mixture for one application.
Keep on your face no more than 10 minutes.
Rinse your face with cool water.
By Sylvia C. Hall
Women. Ahh, we can do it all. We do it all. Right? Well, almost. I know of far too many mommies, or far too many entrepreneurs, or far too many work-from-homers that know how to do just about everything. That is, everything but pamper themselves.
Women today have to wear 10,000 hats just to get everything done. What does a normal week consist of? How much are you in charge of completing? Add it up. Make a list. I made a little list just to see what I was doing every week, and it made me realize something. I was in need of a break. A well deserved break.
Sure, men are busy, too. But, we will leave that to another article. This is an article for those who understand it’s NOT okay to leave an empty granola bar box in the cabinet. Are little things like these starting to drive you mad? Well, join the club, and then read these 5 ways to pamper yourself and retire the hats for at least just a bit.
1. Buy yourself something pretty. I’m a fan of jewelry and flowers. No, it doesn’t have to be especially pricey. You can find a bouquet of flowers at the grocery store for under $5. And, “fashion jewelry” may seem trendy, but if you think it’s pretty . . . go for it!
2. Do something to make you feel better about your body. Take a bubble bath, paint your toes, pluck your eyebrows . . . do something to pamper that body of yours.
3. About that body. Are you one of those “negative-self-talkers?” One of the best ways to pamper yourself is to STOP that right now. Stop that negative gibber-jabber.
4. Perhaps you’ve heard of a gratitude journal. It’s a wonderful way to make yourself aware of 3 good things that happened to you throughout the day. I want you to use this same idea for an "I Love Me journal". Take some time to write 3 reasons you love yourself, everyday! Point out all the wonderful things about your body, your mind, and your spirit. You can pamper yourself by loving yourself.
5. Daydream. Kids do it all the time. Go back to your child-like innocence and enjoy a lovely daydream. Imagine yourself somewhere beautiful. Think pleasant thoughts. Be at one with the moment, which is currently yours.
You can pamper yourself. You can take just a few minutes each day to appreciate and love yourself. Take care of yourself and everyone in your life will be better off. Even the one who left the empty granola bar box in the cabinet . . .
Sylvia C. Hall lives and writes in Kansas City. Women's topics and children's literature interest her most. Sylvia has her BA degree in English with minors in Education and Psychology. She will begin teaching part time in the Kindergarten classroom this fall. Sylvia loves the creative process. She especially enjoys photography, dancing, and being a vivacious woman.
Check out her blogs to learn more:
There is nothing more empowering than sticking to a lifestyle change for more than a month, which brings back fond memories of how awesome I felt on the day that marked a whole month of not having a cigarette.
Although it was one of the most momentous things I have ever done for myself, the result was gaining back some of the weight I had previously worked so hard to lose. Seems like it came on overnight . . . my doctor called it chemical changes that I could get control over. Well, I didn't . . . until now . . .
I don't care what anyone says . . . losing weight, exercising, that whole ritual is a mind game. You have to have a reason to do it, a strong desire . . . just like quitting smoking was for me and losing weight the first time. Know where you want to go, have a plan and work towards it . . . getting healthy, changing your lifestyle and knowing how much better you will look and feel has everything to do with it. It is all in getting motivated. I knew it was time to move on with my life . . . that is what made the difference for me.
It has been over two months since I embarked on a journey that seems to keep me on my exercise equipment, dancing and jumping around like a fool . . . and yes, eating very sensibly, yet not depriving myself of anything that I want.
Maybe this approach won't take the fat off as fast as I want it to go away . . . tomorrow would not be soon enough for me . . . but it should be a lifestyle change. Many of my original lifestyle changes have stuck with me. It is a rare occasion that I eat meat anymore . . . and that is when I go to Chili's Restaurant, I must have one of their awesome cheeseburgers and fries . . . not something I do all the time. Gone are the days of a wonderful southern delight . . . sweet tea . . . no more for me! And my most wonderous discovery was no fat half and half that I use on everything that requires milk . . . all the richness and no fat. I never gave up real butter, but only use it in moderation. There are more . . . it is all about making a conscious effort of realizing what you consume on a regular basis and figure out how to cut it out.
Recent changes to get it off faster . . . not using butter or preparing anything that needs butter, I gave up Pepsi (that was a 2 liter a day addiction), cut my coffee consumption in half since I love those flavored coffee creamers . . . now I dilute with the no fat half and half when I do have coffee. Bread is a rare treat and I use it to make a sandwich made of lean deli turkey with no fat swiss cheese and NO mayo . . . I've resorted to rolling a piece of cheese in two twin slices of turkey for snacks instead of a sandwich and I haven't missed it.
ABSOLUTELY NO MORE SWEETS . . . no fat yogurt in assorted flavors has been substituted and I am completely satisfied. A very small spoonful of peanut butter also helps the sweet tooth stop screaming.
On day #655 of being a non-smoker, it took me a while, but I can finally say that I am back on the road to the holistic event of shedding the fat forever. Watch out world . . . I'm back and I'll soon be the new and vavavoom new version of myself . . .
GO EASY ON THE MAKE-UP!
As our hair lightens and begins to go grey, our eyebrows also lighten, our skin pales and we start to look washed out.
Many of us try to compensate by piling on the make up. We think that bright lipstick, lots of blush, tons of eye shadow, and dark eyeliner will restore our youth. Bright make-up after 40 will make you look like a clown or female impersonator! So here's what you do:
Create a sample board.
After Olson meets with her clients, she pulls together a sample board — a collection of fabric scraps, paint chips, finish samples, flooring bits, photos of furnishings that tells the room's design story. Make your own when you're dreaming up a room makeover. It'll help you match up fabrics and wallpapers before they get installed. Plus, it helps you stick to your vision once you've started.
Be open to a room swap.
Swapping rooms or areas in a room is a trick that Olson uses frequently on Divine Design. A dining room and living room will trade places or a kitchen floor plan gets reversed. Of course, unless you're gutting your entire home you can't swap the kitchen with a bedroom, Olson says, but by taking a fresh look at how a space works, you may find a better way to use your square footage.
Look in commercial buildings for inspiration.
When shopping for kitchen flooring you may find products that are stylish and extra-durable. Want to make your kitchen look bigger? "Laying the kitchen floor pattern on a diagonal lets you visually expand the space — good to know if you have a tight squeeze," Olson says.
Contributions by Anne Krueger.
In a new study an international team of scientists have discovered how burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate anxiety or depression.
The finding suggests that an entirely new class of depression and anxiety drugs might be right under our noses.
“In spite of information stemming from ancient texts, constituents of Bosweilla had not been investigated for psychoactivity,” said Raphael Mechoulam, one of the research study’s co-authors.
The study appears online in The Federation of American Societies for Experimental Biology (FASEB) Journal (http://www.fasebj.org).
“We found that incensole acetate, a Boswellia resin constituent, when tested in mice lowers anxiety and causes antidepressive-like behavior. Apparently, most present day worshipers assume that incense burning has only a symbolic meaning.”
To determine incense’s psychoactive effects, the researchers administered incensole acetate to mice. They found that the compound significantly affected areas in brain areas known to be involved in emotions as well as in nerve circuits that are affected by current anxiety and depression drugs.
Specifically, incensole acetate activated a protein called TRPV3, which is present in mammalian brains and also known to play a role in the perception of warmth of the skin. When mice bred without this protein were exposed to incensole acetate, the compound had no effect on their brains.
“Perhaps Marx wasn’t too wrong when he called religion the opium of the people: morphine comes from poppies, cannabinoids from marijuana, and LSD from mushrooms; each of these has been used in one or another religious ceremony.” said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal.
“Studies of how those psychoactive drugs work have helped us understand modern neurobiology. The discovery of how incensole acetate, purified from frankincense, works on specific targets in the brain should also help us understand diseases of the nervous system. This study also provides a biological explanation for millennia-old spiritual practices that have persisted across time, distance, culture, language, and religion—burning incense really does make you feel warm and tingly all over!”
According to the National Institutes of Health, major depressive disorder is the leading cause of disability in the United States for people ages 15–44, affecting approximately 14.8 million American adults. A less severe form of depression, dysthymic disorder, affects approximately 3.3 million American adults. Anxiety disorders affect 40 million American adults, and frequently co-occur with depressive disorders.
(LifeWire) -- When a 24-year-old woman who called herself "90DayJane" launched a blog in February announcing she would write about her life and feelings for three months and then commit suicide, 150,000 readers flocked to the site. Some came to offer help, some to delight in the drama. Others speculated it was all a hoax.
Few, however, questioned why she would share her deepest thoughts and feelings with strangers online. In the age of cyber-voyeurism, the better question might be: Why wouldn't she?
Overeating, alcoholism, depression -- name the problem and you'll find someone's personal blog on the subject. Roughly 12 million Americans have blogs, according to polls by the Pew Internet and American Life Project in 2006, and many seem to use them as a form of group therapy.
A 2005 survey by Digital Marketing Services for AOL.com a found nearly half of the 600 people polled derived therapeutic benefits from personal blogging. 'Instant support system'
For Stacey Kim, a 36-year-old book editor who lives in the Boston suburb of Arlington, Massachusetts, emotional blogging has become a reflex. On April 11, 2007, Kim curled up next to her husband and held him as he succumbed to a long battle with pancreatic cancer. The next morning, she went online to post about the experience.
"It cemented the reality that he was gone," Kim says. "I got hundreds of comments back that were all so loving and supportive. It gave me a really tangible sense of community."
She blogs about life as the widowed mother of 22-month-old twins at snickollet.blogspot.com.
"Right after he died, people kept asking if I was in therapy," says Kim, "and I'd say, 'No, but I have a blog.'"
Writing long has been considered a therapeutic outlet for people facing problems. A 2003 British Psychological Society study of 36 people suggested that writing about emotions could even speed the healing of physical wounds: Researchers found that small wounds healed more quickly in those who wrote about traumatic personal events than in those who wrote about mundane activities.
But it's the public nature of blogs that creates the sense of support.
Reading someone else's blog can be surprisingly beneficial, says MightyGirl.net blogger Margaret Mason, 32. She reads about other women's experiences with everything from in-laws to apartment-hunting at blogs like SuburbanBliss.net and SuperHeroDesigns.com.
"Blogging can create an instant support system, especially at a time when you might not have the energy or resources to seek out people who've shared your experiences," says Mason, author of "No One Cares What You Had For Lunch," a book on keeping a blog interesting.
A way to be heard
John Suler, a psychology professor at Rider University in New Jersey, has studied the overlap of psychology and cyberspace. Blog audiences are usually small, he says, but "going public with one's thoughts and experiences can be a self-affirming process."
He and other experts say blogging shouldn't replace face-to-face counseling -- although it can complement sessions when a patient shares their writing with the therapist.
"Some psychologists take special interest in any activities that their clients may undertake online," Suler says, "because such activities often reveal a lot about how they express their identity and relate to other people."
Kim did start psychotherapy, but kept blogging. "My therapist will give me little assignments and I'll blog about them," she says. "If I come home (after a session) and write about it, it solidifies it."
One Chicago licensed social worker and therapist in her 50s encourages patients to release bottled emotions through blogging. Leah, who asked that her last name not be used because of the nature of her profession, started EveryoneNeedsTherapy.blogspot.com to share professional insights.
Soon, however, she was talking about her own feelings -- and her husband told her it seemed to lift her mood.
"It's a form of group therapy," says Leah. "Not only can you express your feelings, but you can get comments, and that creates a dialogue."
Blogging about personal matters seems to be more of a feminine pursuit. In the 2004 study "Effects of Age and Gender on Blogging," researchers examined more than 37,000 blogs on blogger.com. Their conclusion: Male bloggers tend to write about politics, technology and money; women are more likely to blog about their private lives and use an intimate style of writing.
This doesn't surprise Patricia Wallace, author of "The Psychology of the Internet."
"Women tend to self-disclose more online in general," says the senior director at the Johns Hopkins University Center for Talented Youth. "Women far outnumber men in certain blogging worlds in which feelings are shared, such as cancer blogs."
The only problem, some bloggers find, is that many posts become passé -- yet they're on the Web forever.
"The Internet takes momentary thoughts and freezes them in amber as if they're permanent," says Scheherazade Mason, a career counselor and sailing coach at Bowdoin College in Maine. She stopped posting her deepest thoughts, but calls the experience positive.
"Through my first blog, I learned to be braver," Mason says. "I learned that my weakness was also likable. In real life, you try to show only strength and to hide your weaknesses, but I exposed everything."
90DayJane also said she learned important things. After seven days, she announced the blog was an art project and she wasn't planning to kill herself."I wanted this blog to be about personal discovery and truth," she wrote in her final post. "But the correspondences I have received have taught me more about those qualities than I could ever express. 90DayJane ... has changed my perspective as a human being."
Lewis has all the hallmarks of obsessive-compulsive personality disorder (OCPD), the most common personality disorder, affecting nearly 17 million Americans. Because all personality disorders lie on a spectrum from faint to acute, many millions more have a touch of OCPD: not enough of the symptoms to meet the diagnostic criteria, but enough to be considered especially persnickety.
Like Lewis, these people are often high achievers because of their so-called pathology—not in spite of it. "For accountants, lawyers, and engineers, it's a good fit," says psychologist Steven Phillipson, clinical director of Manhattan's Center for Cognitive-Behavioral Therapy. As Glen Gabbard, psychoanalyst and professor of psychiatry at Baylor University, puts it, "The perfectionism, the thoroughness, the politeness, and the conscientiousness of the person with OCPD are adaptive. No one can get through medical school without OCPD traits!"
In fact for some professions, only those with OCPD need apply: Obsessions and compulsions drove the English language's three most famous lexicographers—Samuel Johnson, Noah Webster, and Peter Roget. Roget, a British doctor who completed his legendary Thesaurus at the age of 73, began compiling copious word lists when he was just 8. Much later, he organized his whole life into a list, dubbing his autobiography List of Principal Events.
Lewis has been this way as long as he can remember. In elementary school, he refused to step on the lines on the sidewalk. "If my parents didn't give me separate plates for my chicken, mashed potatoes, and spinach, I would get visibly anxious and wouldn't eat anything," he says. Signs of OCPD often appear in childhood; the cause of the disorder is not known but is thought to develop out of a mix of genetic, environmental, and psychological factors.
Each morning, he issues a to-do list to each of his half-dozen employees. "I don't want anyone to forget anything," he says. Much of the dramatic tension in Flipping Out stems from struggles with his various personal assistants, who keep the business running. Firings (and rehirings) are routine.
Though OCPD has helped Lewis sell nearly 50 homes over the last 10 years, it has exacted a toll on his personal life.
"I realize that I can be hard to be around," he says. "Everyone doesn't think the way I do." Having recently ended a five-year relationship with a partner, Lewis, who is gay, is now motivated to change and has vowed to become less demanding. "In the future, I won't nag my partner to put the shampoo and the conditioner on the proper shelves in the shower. I'll do it myself."
OCPD is frequently confused with obsessive-compulsive disorder (OCD), a less common but more disabling condition, with a stronger biological component. "With OCD, people become bombarded by very bothersome and intrusive thoughts. Rather than providing them with pleasure or satisfaction, the obsessions impair their functioning," says Jeffrey Schwartz, a psychiatrist at UCLA and author of Brain Lock: Free Yourself from Obsessive-Compulsive Behavior.
In contrast to those with OCPD, people with OCD tend to be acutely aware that something is wrong. For years, Jeff Bell, now the afternoon news anchor on KCBS Radio in San Francisco, was plagued by a host of irrational fears. When driving his car or boat, he would constantly worry that he had inadvertently hurt someone. The countless hours he wasted ruminating about these alleged accidents nearly cost him his job.
The author of a recent memoir, Rewind, Repeat, Replay, Bell eventually found a therapist who provided exposure and response prevention (ERP)—a specialized form of cognitive-behavioral therapy that helps people gradually face their overwhelming anxiety. At the beginning of treatment, patients learn that though they are not crazy, their catastrophic worries aren't rooted in reality. Over time, they develop the courage to sit with their worst fears. Bell recalls feeling the urge to spend hours scrubbing his hands in the bathroom before a scheduled speech. He was convinced that if he went on stage, he would inflict a mysterious disease on his audience. "I was scared, but I chose not to give in to my concern about 'reverse contamination,'" Bell says. Research by scientists such as Schwartz shows that such changes in thinking and behavior can actually correct the person's faulty biochemistry. Even patients with severe OCD can often make significant progress after about 15 sessions of therapy.
Bell has been a lifelong perfectionist, but when his OCD flared up he couldn't perform his duties as a field reporter. "I would get so bogged down in minor details that a 60-second spot would take forever. Often it never got on the air," he says. While his endless ruminations are no longer a problem, his thoroughness remains. "My compulsion to do everything right has solidified my reputation as someone who delivers scrupulously fact-checked stories." —Joshua Kendall
Those on the OCPD spectrum can learn to relax a little with these techniques from Steven Phillipson, founder of OCDOnline.com.
Consider that pair of jeans hanging reproachfully in the closet. You realize they don't fit, and you feel unattractive and worthless. This tendency to evaluate yourself too harshly will only make you give up altogether. You want to head to the fridge for solace.
You need to identify the things you're telling yourself that cause you to feel discouraged and to throw in the towel. Don't beat yourself up when you overeat. Accept that you acted in a self-defeating way, then establish better methods to meet your goal. Review what you'd like to do and work toward that goal.
Perhaps you're not (yet) berating yourself for failures, but putting inordinate pressure on yourself to succeed. When you tell yourself, "I must lose 25 pounds by Valentine's Day, or I'll never get a date," you're setting yourself up for emotional turmoil, as well as weight-loss failure. Losing weight in a prescribed amount of time is a worthy goal, but the perfectionist premise that sneaks into your thinking may well interfere with sensible eating and exercise.
In a perfect universe, the sight of those jeans, or the knowledge that Valentine's Day is around the corner, would elicit rational thoughts like, "I'm going to look great soon, and I'm going to enjoy the challenge of eating sensibly and exercising along the way." But few of us think that.
PT spoke with Nando Pelusi and Mitchell Robin, clinical psychologists in New York City, about what we really tell ourselves, sabotaging our own best efforts to lose weight—or meet any goal.
This creates desperation, which undermines a healthy long-range approach to sensible eating. Also, perfectionism pervades this thinking (I must not only be thin, but also perfect).
Early humans lived in an environment in which food resources were scarce. While our ancestors had to hunt down squirrels and eat them, we can supersize a Whopper meal and skip the workout.
The demand for immediate improvement undermines commitment to a long-term goal. Quick fixes are hard to pass up: "This cupcake will make me feel good right now." We think, why bother eating healthfully, when the reward is far off? Dieting requires present-moment frustration and self-denial with little immediate reward.
People eat to avoid feelings of loneliness, depression and anxiety. Fatty and sugary food provides immediate comfort and distraction from other issues. Resolving some of these problems may help you overcome poor eating habits.
"It's terrible being heavy." For some, being overweight is the worst thing imaginable; it can immobilize you and leave you dumbstruck. That's a reaction more suited to tragedy. Weight loss is best achieved without that end-of-the-world outlook.
"It's just too hard to diet." This thinking renders you helpless. People who are easily frustrated want easy solutions. We're seduced by fad diets because they appeal to that immediacy. Yet people who rely on fads suffer high failure rates. When you diet with the short term in mind, you don't learn strategies that require patience and persistence.
"Because I am having trouble in this one area I am worthless." Being overweight can be viewed as a sign of weakness or worthlessness, and most people aren't motivated when they feel that way. Another form of worthlessness: "My worth is dependent on my looks." This idea confuses beauty with thinness, a concept played out endlessly in the media.
Now that you've thrown out your irrational thinking, a little motivation is key to change. But how do you make that leap? Psychologist and marathon runner Michael Gilewski has found that the brain can achieve a state of habitual behavior through small successes—turning a once extraordinary effort into mere routine.
"Even when someone climbs Mount Everest, it's usually not his first time climbing," he points out. Perhaps motivation may simply be the product of positive reinforcement and repeated success.
PT asked five expert motivators—including an active-duty drill sergeant and a rock-climbing instructor—how they rally everyone from first-time dieters to hard-core soldiers.
Inspiration From Within
Deborah Low is a certified weight management and lifestyle consultant in Vancouver, British Columbia.
"We have an all-or-nothing attitude: If we don't do our full hour at the gym, we may as well sit around and eat junk food. If you feel guilty and punish yourself, you may eat 10 cookies instead of 2. If you criticize yourself, you'll never change.
"Motivation is something we get from other people; but inspiration swells within us. Thinking 'I'll lose weight and then I'll be happy' is not enough. If we respect and love ourselves, independent of our weight, it's easier to make healthy choices.
"We struggle because we're fixated on the end result. We force ourselves to go to the gym, restrict food, measure and weigh ourselves. You let that number on the scale determine how your day's going to go. I ask clients to remember what it was like to play as a kid. You ran around, climbed on things—your goal was not to lose weight, it was to have fun. Being active gave you a sense of freedom, excitement and amazement. You have to reconnect with that emotion."
Being a Team Player
Chris Broadway instructs an Outward Bound outdoor classroom on Hurricane Island, off the coast of Maine.
"I set the tone of team spirit in the beginning; I teach one person a skill, and his or her responsibility is to teach everyone else. We let the students make their own mistakes. We expect students to have problems, as the activities we construct are a challenge. Discouragement can occur, but we celebrate accomplishments. Students set their own level of achievement. Some have a focus on the end result, but not everyone is results-oriented. Some want to measure success by relationships they form, by the process itself.
"Another motivating factor is how their experience here connects to their lives. We create situations where there are actual risks and perceived risks, as in sailing. We let the group navigate ahead of a storm, deciding when to pull back and when to move forward. We show them how to apply these situations to their own businesses or personal lives—calculate the risk, know when to take it or when to step back.
"It's so much more powerful when another student steps up to deliver the message of leadership. As instructors, we're always building their tool kit so they have the means to do that. With a group of 12, it's difficult to hide in the background. Even if someone's in a slump, he or she absolutely needs to fill a role."John Joline is a climbing instructor at Dartmouth College.
"Certain kinds of teaching are done from below—telling people what to do but being removed from the activity. I try to teach from above—I climb with my students, participating fully in the activity. I make my enthusiasm infectious.
"Even a climb well within your physical limits—if you strive to climb it beautifully—can be challenging and rewarding. Our culture puts emphasis on goals, on absolutes. We're taught to believe competition should be ferocious. But if we lose that sense of fun, of delight, all the haranguing in the world from an instructor won't give a student lasting motivation. The bottom line is to savor the movement, the physical sensation of moving up the rock and over the stone. That itself becomes a reward compelling enough to keep one involved.
"For someone in his or her mid-30s or older, climbing is still seen as a potentially dangerous sport, daring and terrifying. It's a mental construct that can be inhibiting. Plus, for white-collar workers, running hands and fingers over rough rock could be shocking to the system."
Coming Home Alive
Billie Jo Miranda is a U.S. Army drill sergeant in Fort Jackson, South Carolina.
"The goal is being prepared for war and coming home alive. The [desire to] drop out occurs in the first few weeks. Once they learn they have a comfort zone, get along and trust people, we're pretty much over the hump. We motivate through example; we do it next to, in front of and behind them. We tailor training around the weakest soldier. It may not be beneficial for the soldier who was a college athlete, but everybody is part of a team, they push each other.
"There will be those who do the minimum. Today's youth are Nintendo children. Training requires them to get out of bed and walk an extra mile. The more rigor you put into training, the more a soldier knows what he can accomplish in combat. They shouldn't enjoy training. It should hurt physically and mentally. And they hate it. But we want them to enjoy the accomplishment.
"If you have heart, you have the motivation and the desire to get through anything. It's a patriotic thought process: What we're doing is for the betterment of America. When they say, 'I don't want to do this anymore,' just give me 10 minutes with a soldier and she'll do a 180. We use their being volunteers as a motivational tool: 'Soldier, I didn't ask you to come here. You obviously joined the military for a reason, you wanted to do something for your country.'"
Think Like a Thermostat
Peter Catina is a professor of exercise physiology at Pennsylvania State University.
"Most elite athletes are already at the top of their sport, and to reach the next level is a challenge. But it's difficult to sustain your level when you're at your pinnacle—novice or expert. Everyone must have both physical and mental discipline.
"Self-regulation is key; you can make it simple by being your own monitor. You have to think like a thermostat—be able to detect a discrepancy between the environment and your internal standard. It's the difference between your current state and where your mind and body would like to be. You can then adjust—raise your standards to meet your expectations—through strategy and action. Some of us are born with high self-regulatory skills, but I can identify clients who lack the know—how and I teach them. Awareness is the first step: noting how many calories you've consumed, how effective your exercise is, how frequently and intensely you've exercised.
"Aerobics is no longer the panacea for losing weight. It's the change in body composition that makes you look better, and for that, strength training is more effective. Don't constantly weigh yourself, since muscle weighs more than fat. Instead, measure your body mass index—or even your waist—and only once every four to six weeks. I've had many female clients gain five pounds but go down three dress sizes."