Do you show Gratitude?

This week on the T.O.U.C.H. 52:11 show I discussed a topic that is very close to my heart Gratitude. It was important to discuss this because when you are in your weight loss journey you can sometimes forget to appreciate the 5 to 10 pounds that you have lost even though your main goal may be to loose 75 pounds. Thus, taking the time to be grateful for your current progress is crucial.

The Power of Gratitude 4 Ways to Develop an Attitude of Gratitude

•Gratitude is described as personality strength—the ability to be keenly aware of the good things that happen to you and never take them for granted. Grateful individuals express their thanks and appreciation to others in a heartfelt way, not just to be polite. If you possess a high level of gratitude, you often feel an emotional sense of wonder, thankfulness and appreciation for life itself.

•Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, even acne, and spend more time exercising! And the more a person is inclined towards gratitude, the less lonely, stressed, anxious and depressed he or she will be.

•But, how do you increase your feelings of gratitude when nothing seems to be going right, or life presents great challenges and adversity? Is it really possible to express gratitude when you are not feeling you have anything to be grateful for?

•Although we may acknowledge gratitude’s benefits, it can still feel difficult to feel grateful when we are going through a difficult time. That’s why it makes so much sense to practice gratitude, in good times and bad. It may be human nature to notice all that is wrong or that we lack, but if we give ourselves the chance on a regular basis to notice all of lives gifts and blessings, we can increase our sense of well-being, and create hope and optimism for the future—no matter what is going on.

Here are some ways to start practicing gratitude to improve your well-being:

1. Keep a gratitude journal. At the end of each day, write down 3-5 things from the day you feel grateful for. Simplicity is key. Your baby’s smile, a perfect sunset, the train arriving on time, or your best friend’s laughter. Relish the feeling you get when remembering and writing it down.

2. Express your gratitude. Take the time to share your feelings. Not the simple, polite thank you, but the heartfelt emotions. Tell your friend how her support and sense of humor helps you get through tough times, and how much it means to you. Don’t take your loved ones for granted. Let them know how much you love them and why.

3. Look for what is right about a situation, not what’s wrong. Sure you’re frustrated by the bus being late, but thankfully you have an understanding boss. Service at the restaurant is poor, but you are lucky to afford an evening out surrounded by good friends.

4. Practice gratitude with your family and friends. Although you may not say grace before a meal, encourage each family member to report one thing that happened that day that they feel grateful for. When you hear a friend moaning and complaining, challenge him or her to find the hidden opportunity or silver lining to the situation.


The T.O.U.C.H. 52:11 show is on Blog Talk radio every Monday at 6:30 pm.

Website: www.touch5211inc.org

Life is like a puzzle

As I continue through my process understanding the puzzle that is my life can sometimes be frustrating. I think all of us have an opportunity to look at our life up close and understand that it is like puzzle pieces that we must take time and put together for completion. The key is to begin early and take your time to become clear about your purpose in life.

Once you do that you must believe in it with all of your heart, and don't let anyone shake you. Even when they aren't there for you, don't support you or don't truly believe in you you must continue to move forward.

Look at the puzzle at a complete part but understand that you are responsible for putting that puzzle together. Focus, remember your purpose and take the time to understand what your goals are.

T.O.U.C.H. 52:11 Inc. radio show "What Bad Habits Say About You"

On today's show I spoke on the importance of knowing what your bad habits are and how to conquer them.


What Your Bad Habits Say About You
Here are some personality traits that might make a difference, and tips to help you use them to meet your health and fitness goals:

Are you an Extrovert or an Introvert?
If you’re an extrovert, you may have a tendency to let social situations dictate your program or unduly influence your choices—for example, by canceling a workout if your fitness buddy isn’t available. Instead:

•Organize or get involved in friendly competitions that not only challenge your fitness level, but allow you to encourage and help others.
•Indulge your love of people with fitness activities that involve others—aerobics classes, team sports, busy gyms.
•Eat healthfully in social ways: swap tasty but healthy recipes or share meals/desserts when eating out.

Introverts are more oriented toward an inner world of ideas and face the opposite challenge: a stubborn tendency to go it alone, forgoing the support, motivation, and companionship others might offer. Some possible solutions:

•Make reading or learning about fitness a motivational tool that can help energize you
•Balance solitary exercise with some somewhat social exercise, even if it involves just one close friend. You may not want to exercise with a large group in a class setting, but you may be comfortable walking with a good friend.
•Look for quasi-social ways to get support (within your comfort zone), like lurking (or getting brave and posting!)
•Capitalize on your penchant for defining success by measuring your previous accomplishments against current performances.

Are you a careful planner or an impulsive improviser?

Some tips for planners:
•Make a conscious effort to branch out periodically, try new things, and allow for variety, whether picking a fitness activity or shopping for vegetables
•Satisfy your need to bring things to completion by keeping a checklist of the goals you set and accomplish
•Occasionally allow yourself to be "carried along" in both fitness endeavors and fun things, which can be rewards for meeting your goals (This means you must cut back on overbooking your schedule!).


Strategies for improvisers:•Pick workout avenues which allow you to literally change course on quick notice, whether on a jogging path or at a gym filled with diverse classes and equipment.
•Pair up with another improviser who's flexible and open to new activities, but will help hold you accountable in maintaining consistency
•Commit to a regular, specific quantity of weekly exercise while including "wiggle room" in case other activities come up. You might decide, for example, that you’ll work out at least 30 minutes five times a week, thus giving yourself a "pass" to skip exercising one or two days next week.

Are you intuitive or analytical?
Intuitive personalities generally resist record-keeping, assuming they just "know" whether they’ve been good or bad. To be more accurate and ensure success, try to:
•Adopt simple record-keeping systems for fitness and nutrition that have components which make sense to you—portion sizes (simply small, medium, and large), miles walked, etc.
•Rate your success in meeting daily and weekly goals on a scale of 1-10— intuitive tend to see "the big picture"

Although the analytical personality can turn record-keeping into a major obsession, being detail-oriented has its rewards: problem-solving skills that can be used to identify and overcome fitness obstacles.
•Do you set goals that are so unrealistic you can never meet them? Use your talents to break goals and activities into smaller, realistic pieces that can be more easily accomplished.
•Avoid getting bogged down in too much measurement detail. Instead, pick one or two (such as weight or inches lost) to assess once or twice a week.
•Find a way to learn more about health and fitness trends on a regular basis, whether using the library, Internet, or reputable magazine. Like the introvert, you enjoy exposure to new ideas and data. Make a point to learn about any personal issue you grapple with, such as emotional overeating or how to successfully quit smoking

Knowing the type of person you are will assit you with loosing weight in your weight lost program.

To hear this show or any other show from T.O.U.C.H. 52:11 Inc. go to Blog Talk radio and download the show for free.

The T.O.U.C.H.52:11 Inc. show airs every Monday at 6:30pm

Website: www.touch5211inc.org