This guy is one of my favorites when it comes to helping me embed a positive mindset in everything that I do. Most of the time we let the past stop us from being or doing what we desire and block us from achieving more success.

Or just getting started in the right direction.

Take 3 minutes and listen to this video.

I guarantee you’ll snap into a whole new way of thinking.  It might just be the kick start you needed!?

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I just wanted to share some of the events, and thoughts that have pushed me onto the path to follow my passion.  You see, we all share one thing in common.  We can all make a difference and no matter how big or small, wealthy, poor, middle class it doesn’t matter!

The choice is ours to make and when you find what your purpose is in life, NOTHING CAN STOP YOU from achieving the dream.

Please take the time to listen to this brief video below and share it with whom ever you think could use a lift.  Remember you are someone and you are special!

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There are a lot of gimmicks and commercials flying around about how to get rid of that pesky, unflattering belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

Steps

1. Understand the risks associated with belly fat. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat–the fat you can’t see or grab–that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).[1] The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.[2]
2. Wrap a tape measure around your waist at the level of your navel. A measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy.[1][3][2]
3. Exercise for weight loss. Aerobic exercise will facilitate fat loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape.[3][1] Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is going to change that. Aerobic exercise is key.[3]
   • An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.[4]
4. Change your diet. Unless you restrict your calorie intake, you’re not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you’ve already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn’t going to help you get rid of belly fat–in fact, it’ll probably make the problem worse!
   • Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).[3]
   • Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat.[5] Some experts argue, though, that it’s not that these fats specifically target abdominal fat in any way; it’s that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.[3]
   • Trans fats (in margarines, crackers, cookies–anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.[4]
   • Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.[4]
   • MUFAs (Mono Unsaturated Fatty Acids) can burn more belly fat. These MUFAs are highly present in the following food items.[6]
     • Oils like olive oil and canola oil
     • Nuts and seeds like cashew, peanut etc.
     • Avocado
     • Dark chocolate
     • Grape seed oil
     • Soybean oil

Tips

• The way your body distributes fat is largely beyond your control (heredity, menopause). What is within your control is your level of body fat overall–if you keep that low, it won’t really matter where the fat goes, because there won’t be much fat to deposit in the first place.
• Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes–less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same![1] Nonetheless, the above steps will help to do away with belly fat.

Warnings

• Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker.
• Always consult a doctor before starting an exercise regimen

Related wikiHows

• How to Lose Weight
• How to Get Six Pack Abs
• How to Be Healthy

Sources and Citations

1. ? 1.0 1.1 1.2 1.3 http://www.mayoclinic.com/health/belly-fat/WO00128
2. ? 2.0 2.1 http://www.npr.org/templates/story/story.php?storyId=96922213
3. ? 3.0 3.1 3.2 3.3 3.4 http://www.webmd.com/diet/features/the-truth-about-belly-fat
4. ? 4.0 4.1 4.2 http://www.newsweek.com/id/168129/page/2
5. ? http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100185417
6. ? http://lose-fat-belly.com/belly-fat-foods.html

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Belly Fat. All content on wikiHow can be shared under a Creative Commons license.

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I know you’re probably sitting there reading this saying to yourself, “You have to be lucky to be successful”.  Really??

The most common phrase that we hear is that “success is a state of mind”.  Some people argue that success is a natural result of proper planning, preparation and focused action,  but there are also many exceptions.  Have you wondered how two people can attempt the same objective in the same way and only one of them succeed?  Is it sheer luck?  Timing?  Tenacity?  More often than not a person’s mind-set will determine if they fail or succeed.

Mind-set refers to your predominant state of mind day to day.  It’s what you think about, focus on, and expect from daily experiences.  Think negative thoughts, expect the worst.  Feel pessimistic about your options and that’s exactly what you’ll draw into your life.  Stay positive.  Expect the best, focus on a successful outcome, most of the time you will achieve it.

3 Reasons Mindset Is Important

1)  A success mind-set boosts your confidence and self-belief.

A lack of belief in yourself usually comes along with a sense of powerlessness and futility, which is the exact opposite of a success mind-set.  Lack of confidence means you see no point in trying to be successful because it won’t happen anyway.  Obviously, this type of mind-set is a recipe for failure in any endeavor.

Having a true success mind-set, on the other hand, means you believe in yourself and your capabilities.  You believe you can succeed at nearly anything you try, and you’re willing to give it your best shot.  Even better, the more you do try, the more confidence and self-belief you build – until you’re virtually unstoppable!

2)  A success mind-set strengthens your determination.

Without a success mind-set, one failure is enough to convince you that pursuing your goals is a waste of time.  Tenacity and determination don’t exist in your world.  If you don’t become a raging success the first time you try, you surmise that it simply wasn’t meant to be.  Unfortunately, few things worth having are obtained so easily!

A success mind-set, however, strengthens your awareness that a failure is not the end of the story – it’s just one more way that didn’t work out the way you planned.  In fact, a true success mind-set makes it obvious that the only true failure occurs when you stop trying.

3)  A success mind-set encourages fruitful actions.

Have you ever found yourself wandering in circles because you didn’t know the best way to approach a specific goal?  Perhaps you had an idea of the best course of action but you felt intimidated by some of the action steps required.  As a result, you may have kept sabotaging your efforts as you searched in vain for an easier or less frightening way to your goal.

With a true success mind-set, you’ll always know the most effective action steps that will lead directly to your goal.  You have the inner confidence and determination to pursue them,  which is a sure recipe for success.

- Go for your dreams.
- Think positive.
- Believe
- Believe you can do better.
- Learn, grow and develop.
- Take chances.
- Give it 110% effort.
- Expect the best in every situation.
- Never fear failure.
- You fall down, get back up.

Stay passionate, Stay creative, Stay motivated.  Patience, persistence, yields success.

Now Go Get what You Want!!!

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I was having a conversation with one of my clients the other day, about the use of meditation.  It’s use can be very beneficial to our mind, body and spirit.  I believe very strongly that we can tap into our inner self, activate and/or engage the brains incredible power.

You see, we all have the ability to make our brain work for us.  Sometimes we allow our brain to play tricks and deceive, even skew our perceptions of what our personal reality should and ought to be.  Below I have listed some helpful healing affirmations that can be used to encourage the subconscious brain to heal from the inside out.

Re word or use as is to help your needs and empower your soul.

You are the pure spirit of your own reality, share and teach others to harness the minds great power.

1.  I am and will always be strong and healthy.
2. My energy and vitality are increasing every day.
3. I am open to the natural flow of wellness now.
4. My inner guidance leads me to the healing modalities that are right for me.
5. My abundant health and wellness are my birthright.
6. I give thanks always for my strength, my health and my vitality.
7. I am and will feel stronger and better now, today and everyday here after.
8. I am and do love taking good care of myself.
9. I will nurture myself and it will be my highest priority.
10. I give thanks for the opportunity to balance my mind, body and spirit.

These affirmations can go a long way and will also help you commit to creating a better well being, a better inner self, a healthier self.

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It breaks my heart to see folks that are not willing to open their hearts to others.  We sometimes don’t know why some people can not allow themselves to love or be loved.   I personally have fought my way through this dilemma.  Most of the time it is because we have been hurt really bad either mentally or physically, and we no longer have that trust in our heart for others.

Several years ago, when I was in my early twenties.  I was proud to be in the relationship I was in, I was happy.  I was enjoying the other persons companionship.  It seems in a blink of an eye all that changed, by a dramatic, but yet subtle circumstance.  I found myself in a position we all think we will never be in.  I too was crushed by emotion.

It was as though my life had been turned up side down.  I felt betrayed, lonely and extremely vulnerable.  There was nothing anyone could do or say to get me out of my funk.

After the dust had settled…  I had to pick myself up and get on with it!  You too can learn to love and love yourself!  Here are 10 of my favorite love affirmations, feel free to use them to claim your love back.

10 Affirmations For Love

1. I will (be) and I am ready for a healthy, loving relationship.
2. All of my relationships are meaningful and fulfilling.
3. When I share my love with others the universe mirrors love back to me.
4. I see everyone I meet as a soul mate.
5. I will trust the universe to know and show the type of partner who is perfect for me.
6. Today fear is no more and I open my heart to true love.
7. I am and always will be grateful for the people in my life.
8. I am and will always be the perfect partner for my perfect partner.
9. I deserve a loving, healthy relationship.
10. I deserve to be loved and will always allow myself to be loved.

These are just afew affirmations that can help.  Take any of them from above, create your perfect affirmation that fits your current situation and objective.  When you’re feeling down, keep them handy to remind yourself that you are worth it!

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an interview by Geovanni Derice with Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer

I had the pleasure of being interviewed recently by a fitness
professional from NYC, Certified Personal Trainer, Geovanni Derice. The
interview is below and I think you’re going to like it… I reveal some
of the hardest hitting strategies for getting rid of that stubborn
stomach fat to uncover those flat six pack abs that everyone wants.

“GD: Welcome Mike to our
4-ever-Toned Fitness Journal. For those who do not know you, please
tell us a few things about yourself and how you can help our readers
with their fitness and health.

MG: Thanks for having me,
Geo. Well, to go back a little, I have been heavily involved in fitness
and sports for about 17 years now, ever since I was a teenager. Being
involved in sports in high school got me interested in strength
training and conditioning.

At that point, once I started feeling more energetic, getting
stronger, and looking better, I was instantly hooked for life. I’m 33
now and still addicted to the way living a healthy and fit lifestyle
makes me feel energetic, confident, strong, and youthful on a daily
basis.

I decided earlier in my 20’s that I wanted to make the commitment to
help other people experience the excitement of being fit and getting in
the best shape of their lives, especially since we’ve reached an
epidemic of obesity, heart disease, diabetes, cancer, depression, etc.
That’s why I became a fitness professional. It just gives me so much
satisfaction to help others, who have struggled for years to get in
good shape, and show them that it can be done, and it can be fun in the
process.

I’ve expanded over the years from just reaching local individuals
with personal training, into being able to help people all over the
globe achieve their fitness goals with the reach of the internet. I
only hope that my passion for fitness inspires people to take action
and improve how they look and feel for life.

GD: Now Mike, there’s so
many things out there as to what works and what does not work… if you
had to pick 3 things that work time and time again to get flat lean
abs, what would they be?

MG: The first and most
important thing to get control of in order to lose your belly fat and
get flat abs is cleaning up your diet. Exercise is important, but your
diet is king when it comes to losing body fat so that you can see your
abs.

There’s so much confusion these days about what a healthy diet that
promotes fat loss really is… after all, we are bombarded by
conflicting messages in the media about what is healthy and what is
not, and you have all of these gimmicky diet books about low carb, low
fat, high protein, vegetarian, fasting, atkins, south beach, liquid
diets, and hundreds more. There’s so much conflicting info, that the
average consumer doesn’t even know where to start when it comes to
eating for fat loss.

The second thing that works time and time again, is to focus on the
intensity of your workouts and focus on working the body as a whole in
order to get the best metabolic response to lose that stubborn stomach
fat.

In order to really get lean, the workouts should have a high
intensity, with short rest periods, working the largest muscle groups
of the body, instead of trying to isolate specific small muscles like
the biceps, triceps, or calves.

For the third thing, let’s talk about actually training the abs
specifically. When it comes to training the abs, if you want real
results, I always recommend forgetting about the crunches and sit ups
for the most part. They are ok for someone that is really
deconditioned, but most people that already have some training under
their belt need a much better stimulus for their abs than crunches.
Crunches are one of the abs exercises that actually provide the least
amount of resistance, and remember that resistance is what develops and
tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE
highest resistance exercises for the abs, is hanging leg raises (but
NOT the way you see most people at the gym doing them). The key to
doing these and actually working the hell out of your abs is to curl
your pelvis up as you raise your legs. Almost nobody ever does this
right. To be honest, the majority of people cannot do this at first,
but I provide some strategies in my book as to how to progress to doing
these correctly.

GD: What are people doing wrong when it comes to developing the coveted “6 pack abs”?

MG: Well Geo, I know this
sounds funny to most people, but the MAIN thing that people are doing
wrong to get those flat 6-pack abs is… are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it’s true.

Remember, having a flat and visible six pack of abs is all about
getting down to a low body fat percentage. In order to do that, your
workouts must focus on stimulating a fat burning hormonal environment
in your body, and increasing your metabolic rate. That just does not
happen when you focus too much time training a small muscle group like
the abs.

Instead, you must use the majority of your time focusing on training
the largest muscle groups of the body like the legs, back, and chest.
That’s what stimulates your metabolism and the fat burning hormones
that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to
developing the abs themselves, I again refer to any kinds of hanging
abs exercises, as well as some good floor abs exercises like lying leg
thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from
losing bodyfat, and the most effective exercises featured in my program
for that goal are various forms of swings and snatches (unique dumbbell
or kettlebell
exercises that almost nobody ever does in normal gyms), squats,
deadlifts, lunges, step-ups, clean & presses, mountain climbers,
sprinting, and other full body exercises and calisthenics. If you want
great looking flat abs, focus on those instead of focusing so much on
training the abs directly!

GD: When it comes to diet
Mike, people really have tried millions of ways to get one thing… and
that is fat loss. What recommendations have you used to successfully
help your clients lose body fat and keep it off?

MG: I have included a fully
comprehensive discussion of this topic in my book, which accounts for
almost half of the book, but I’ll try to make some nice simple
generalizations to get people started on the right path immediately.
The most important thing is that your diet is as natural and
unprocessed as possible. It almost always comes back to the
overprocessing of food that makes it unhealthy, and makes it totally
wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat whole grains
(even better are sprouted grains, as I usually recommend limiting grain
foods overall for best results).

Why eat refined sugar, when you can get natural sources of sugar
from a high nutrient whole food like fruit. Why eat highly processed,
refined, and hydrogenated vegetable oils (these are THE worst thing in
the modern diet), when you can eat natural sources of healthy fats like
nuts, avocados, fish, eggs, coconut milk, organically raised meat, and
so forth.

The point is to not fall for some gimmick like extremely low carbs
(although I do believe in a fairly reduced carb intake as that is a big
problem for most people), low fat, super high protein, or any other
combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of
vitamins, minerals, antioxidants, etc. Trying to cut an entire food
group out just works against what your body needs. I get into much more
detail on this vitally important topic towards losing body fat
(especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

Well,
I hope you enjoyed this interview and plucked several nuggets of info
to get you motivated and started on showing off your flat abs shortly.
If you don’t already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs book and discover the entire system I’ve developed for ridding yourself of that extra ab fat for good!

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Absorb and look at the affirmations below, feel free to look within and see if they resonate with you.  If not, you may want to change them slightly until they trigger the mind-set and emotional state you’re trying to attain.  Remember action is the key.  You may speak and say all the time with emotion, but take that first step to making your dreams reality.  Put them to good use.

1. I will always have more than enough of everything I need.
2. I can and always will open to the flow of great abundance in all areas of my life.
3. I will give thanks! Thank you, thank you, thank you, thank you!
4. Today I expand my awareness of the abundance all around me.
5. I can and will allow the universe to bless me in surprising and joyful ways.
6. My grateful heart will and always be a magnet that attracts more of everything I desire.
7. I will accept the prosperity that surrounds me, prosperity that fills me, prosperity that flows to me and through me.
8. I can and will exude passion, purpose and prosperity.
9. I am and always will be led to the people who need what I have to offer.
10. I am committed to help others grows, as I do so does my wealth.
11. Today and everyday hereafter will be filled with limitless potential in joy, abundance and love.

Make a commitment to love yourself and share your love with others.  Be transparent to all and great things will follow!  Your wants, needs and desires will be obtained.

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I believe so strongly that anyone can obtain massive potential and create an abundance of self worth, confidence and belief with intense positive thinking.  When we shift our thoughts and emotions to a more positive place we feel and become more confident, happy, secure, abundant, and anything else we’re trying to accomplish.

The mind is in awesome instrument and yet we let it control us.  You have the control and power to change!!  We all must have this belief in order to have any peace of mind.  Our projection and direction of energy, negative or positive shapes our path in life.

Below I have listed 10 of my favorite self confidence and self belief affirmations.  I hope they can help encourage, motivate and inspire us all to live the lives we all deserve.

YOU ARE WORTH IT AND YOU DESERVE IT! ALL YOU HAVE TO DO IS BELIEVE IT!!

1. I will not Fear the word Fear it is only a feeling; it cannot hold me back.
2. I can and will master anything if I do it enough times.
3. I am willing to fail today and any day in order to succeed.
4. I Do and always believe that I have the strength to make all my dreams come true.
5. I will always relax, and have fun with this no matter what the outcome may be.
6. I will always be proud of myself for even daring to try; many people won’t even do that!
7. I will put my full trust in my inner guidance today and everyday here after.
8. I will grow in strength with every forward step I take.
9. Today and Everyday I will release my hesitation to make room for victory!
10. I can and will create a solid plan and a belief in myself, and know there’s nothing I can’t do.

Again, today is a new day.  Rejoice in your accomplishments and share the dream of being a dreamer.  Life is beautiful and so are you!

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