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10 Steps to Creating Motivation to Exercise

One of the most common reasons people come my hypnotherapy practice is to find the motivation to exercise. We all know exercise is essential to health and wellness, yet, if you are not in the habit, it can be difficult to go from not doing anything to getting regular and consistent exercise.

There are a lot of reasons not to exercise. It’s hot, it’s sweaty, it’s uncomfortable, you don’t have time, you can’t afford a gym or personal training, you don’t want people to see you, it’s not worth the effort, it’s too late for you, etc.

The first step is to make the decision that getting exercise is something you MUST do. Be clear that focusing on all the reasons why you can’t exercise will not help you. We are looking for solutions here! Refocus your mind on reasons why you CAN get achieve the fitness you want and begin looking for ways to make it happen.

Getting regular exercise will help you to have more energy, be happier, more focused and effective, less stressed, more confident, look better and live longer. But you knew that, right?

Here are some practical steps to help you begin and maintain a consistent exercise program.

  1. Find a word that is acceptable to you that doesn’t have negative connotations. Some people hate or have a negative reaction to the words exercise, working out, gym, etc. so find a word that works for you. It might be moving your body, getting fit, physical activity, etc. This is important!
  2. Write down all the reasons why you must get exercise or whatever word describes what you want to do. Not why you should, but why you must. Take a couple of minutes to imagine how you would feel if you were getting physical activity regularly.
  3. Find something that you can do and might enjoy. If you absolutely can’t stand going to the gym, then forget about that. There are plenty of other ways to increase physical fitness. Just to name a few: walking, hiking, biking, yoga, pilates, tai chi, chi gong, jumping jacks,  jumping rope or using a rebounder (mini trampoline). In addition there are plenty of videos and CD programs available for purchase or free online that can guide you.
  4. Mix it up. Walk one day, hike another, ride a bike the next, take a class once a week.
  5. PLAN! This is probably the most important step. Remember that most people don’t plan to fail, they fail to plan. Be realistic as to when you can fit in your activity. To go from doing nothing to getting up at 6 am everyday and going to the gym is probably not realistic. Take some time to sit down and plan the days and times that will work for you. Try to make these times consistent if possible. In other words, schedule the same days and times every week. We are trying to create a new habit. Write it down in your schedule book/app as an appointment, and create reminders for yourself.
  6. Start with easily achievable steps. Success by the inch is a cinch, by the yard it’s very hard. Shoot for 3 times a week, for 30 minutes each time, or even 15 minutes. Start small and work your way up. If you plan to get out and do something three times a week and do it, congratulations you are a success! However if you plan for 5 days and week and only do three, you might be tempted to beat yourself up.
  7. Set yourself up for success by making it easy to succeed. Look at your schedule the night before to reinforce what activity you plan to do the next day. Be sure all your stuff is packed and ready.
  8. Use supportive language. Be your own coach. Talk to yourself using encouraging and motivating language. Before you go to bed, use affirmations such as “My health is my top priority and I am committed to my plan to exercise tomorrow at 7 am!”
  9. Get a partner. If you can find someone to walk, hike, bike, go to the gym or take a class with, you are much more likely to do it and enjoy it.
  10. Hire a personal trainer. This will make you accountable and will most likely get you the best results. Do your homework and find someone reputable with good reviews or ask around for a good referral. Ask lots of questions of potential trainers and communicate clearly what your goals are and how you want to be trained i.e. “I want someone to kick my butt” or “I want some to be gentle with me.”

You can do this. It may be a little uncomfortable at first, but discomfort becomes comfort if repeated enough. To reiterate, be clear about why you must, and the benefit you will receive. Getting into a regular schedule of consistent activity and feeling the benefits can be one of your greatest accomplishments. Call me if you need help!

Ted A. Moreno
Certified Hypnotherapist
High Performance Coach
www.TedMoreno.com

Self Care During the Holidays: 10 Tips

Self care during the holidays is essential if you want to stay sane. Getting seriously stressed out, experiencing emotional breakdowns, having conflicts with family members and getting sick may not be the technical definition of insanity, but if these things happen due to lack of self care during the holidays, then you might FEEL as if you were going insane.

10 Tips for Self Care During the Holidays

 

1. Get enough sleep.  When you’re sleep deprived you’re irritable and prone to overwhelm, so negative emotions are much more easily triggered. You’re low on energy and not able to deal effectively with life’s normal challenges.Your immune system becomes challenged leaving you open to getting sick. Fatigue will cause you to reach for high sugar, high carb foods, making you feel even worse.

2. Avoid overdosing on sugar. Although sugar may give you a short term boost, the following drop in blood sugar can result in depression, anxiety , fatigue, irritability and mood swings. Other possible side effects from sugar overload: yeast infections, backaches, indigestion, bloating, eczema and frequent colds. Click here to read more.

3. Be mindful when you drink alcohol. Self care during the holidays does not include getting a DUI, throwing up in your boss’s bathroom, getting into a verbal or physical conflict, saying things you later regret, or waking up with a pounding hangover.  The amount of alcohol that causes intoxication is enough to suppress your immune system, leaving you open to colds, viruses or worse.

4. Drink lots of water. All the benefits of drinking water are too plentiful to list here. Remember that if you don’t drink water you will die. Seriously. Drink enough water and you’ll have less headaches, joint pain, constipation, crankiness and weight gain.

5. Wash your hands. It’s cold outside. Everyone is in the house. Some folks are carrying around flu and cold viruses but aren’t sick yet. Think about all the handshaking,  fingers in mouths, sneezing and coughing that goes on at a typical holiday party. Before you eat, always wash your hands.

5. Eat whole foods. Whole foods are foods that resemble how they grow in nature, which means unprocessed or minimally processed. These types of foods are nutrient rich and contribute to a healthy body. They keep your immune system strong and help keep you disease free.

6. Move your body. The benefits of consistent movement of your body are long and lasting. Improved mood, increased energy, better sleep, more fun, better sex, calmer mind, less stress, the list goes on and on. It could be walking a few minutes a day or going to the gym. Just do something.

7. Take breaks and days off.  Taking some days off to shop, wrap, renew or rest is essential to self care during the holidays. One way to deal with stress is to have regular periods of down time. Regular breaks during working hours can give you better memory, improved concentration, and increased creativity.

8. Nurture yourself. What fills you up? What makes you feel like life is worth living? What activities  can you do that could give you peak experiences? Self care during the holidays means giving to yourself all the good, juicy, healthy, happy stuff that you can.

9. Lower your expectations. A lot of unhappiness and frustration comes from having expectations about the holidays and not having them met to your satisfaction. Understand that people and circumstance change and that self care during the holidays might mean having to accept what shows up. The quickest way to insanity is to invest a lot of emotion into wanting what is, to be what it is not.

10. Find your own meaning. Ultimately, you are responsible for your holiday experience.You can be swept along by things and situations that hold no meaning for you, or you can you find something significant about this time of year that resonates with your deepest feelings and values. Remember that nothing has any meaning other than what you give it.

If you need help with your self care during the holiday season, you can contact me by clicking here. 

You are worth  self care during the holidays, aren’t you?

Ted

p.s. Did I leave anything out about self care during the holidays? If you think I did, please let me know in the comment section.

How to Ease Anxiety About Dental or Doctor Visits

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Want to learn how to ease anxiety about dental and doctor visits? Watch this video.

I was recently asked by Dr. Jack Von Bulow of Temple City Dental Care to give a presentation on how to ease anxiety about dental and doctor visits.

We all know that to maintain our dental and physical health, we need to pay regular visits to the dentist or doctor.

However, many people are prevented from getting the care they need because of the fear and anxiety they have about going to the dentist or the doctor or even thinking about a doctor or dental visit.

In this video recording of my presentation on July 30th, I discussed five simple things that you can do to ease anxiety about dental or doctor visits.

Download handouts on how to ease anxiety about dental and doctor visits.

 

Handouts were available at the event,  including “5 Things You Can Do to Be More Comfortable, Calm and Relaxed When Visiting Your Doctor or Dentist” and Dr. Jack has generously provided them for download on his website.

You can get them by clicking here.

If you do even one of the five things I’ve suggested, you will get some relief. If you do all of them, you may experience a definite reduction in your fear and anxiety. I’ve even provided step by step instructions on the steps to take leading up to your appointment.

If you know anybody that suffers from fear and anxiety about going to the doctor or dentist, please forward this information to them.

Ted

 

 

 

 

Hypnosis and Fitness

Today’s post features a video, “Hypnosis 101” with me and Lauren Herrera, owner and head trainer of  Pilates Barbell Club in Pasadena. Lauren and I have teamed up and made a series of videos about the mental aspect of physical fitness and training. Each video is based on a chapter in my book “The Ultimate Guide to Letting Go of Negativity and Fear and Loving Life.”

It today’s video, we discuss how we are under the influence of hypnosis by the media and advertising, which present unrealistic standards of what bodies should look like. Many of us are still be under the hypnosis of the negative words of others going back to childhood, in which we were called names or branded with negative descriptions relating to our bodies. Most of all, we are often under the hypnosis of our own negative self talk. In time, we come to believe these things are true, and they get in the way of our ability to accept and honor ourselves for who we are now.

If physical or mental transformation is to take place, it starts with healthy self acceptance and the belief that “I am ok just the way I am, and I can be better.” Much of my work with fitness and weight clients is helping them break free of the hypnosis of their own negative self image.

Lauren says “Do you know what hypnosis is? It’s a mind thing and as you know mindset has everything to do with everything. Achieving your health and fitness goals permanently takes a whole lotta programing in your mind to actually say: “Mission Accomplished.”

True that, Lauren! Click here to check out her excellent blog as well as get her free report “5 Free and Easy Tips to Supercharge Your Fat Loss.”

Of course, if you are ready to start de-hypnotizing yourself from negative self image and negative self talk, give me a call or contact me here.

Ted

Man Has Two Rotten Teeth Removed Using only Hypnosis as a Painkiller

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Mr Mason faced a £400 bill for the procedure to be performed privately

Seems like hypnosis is much more widely used and accepted in the UK than it is here in the States.

A dental patient there underwent hypnosis to have two rotten teeth removed because he could not afford private treatment. The dentist said that the hypnosis was “100% effective.” Read more

Actress Jessica Alba Recommends Hypnobirthing Classes

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Jessica Alba has been voted  number one on AskMen.com‘s list of “99 Most Desirable Women” in 2006, as well as “Sexiest Woman in the World” by FHM in 2007.

However, the 30 year old actress who hails from Pomona California is like most women: she’d like to have the upcoming birth of her baby be as relaxed as possible, so she recommends hypnobirthing. Hypnobirthing involves the use of hypnosis during childbirth.

I don’t do hypnobirthing (after being present at the arrival of my two girls, I never want to see another kid being born) but it shows how powerful hypnosis can be as well as the many uses available.

Read all about it:

Jessica Alba: I Recommend “Hypnobirthing Classes” (US Magazine – USA)

Pregnant Jessica Alba A Fan of Hypnobirthing
(Marie Claire UK)

Try hypnobirthing classes suggests Alba
(Times of India)

25 Wonderful Things To Do First Thing in the Morning

First thing in the morning

I believe that what you do first thing in the morning will determine how the rest of the day goes.  For the first half hour after you wake up, you’re are in a state of hypnosis, so what you do gets impressed upon your mind and has an effect on your day.

Here’s some ideas for starting your day in a powerful way. Pick one or two that you think will work for you and try them out. You won’t believe the difference it makes when you choose what you’re going to do first thing in the morning.

  1. Get up earlier. Getting up earlier gives you more day and  more peace and quiet. You also give yourself  more time to do some of the things you want to do. Start by setting your alarm 15 minutes earlier. Then, drink a big glass of water.
  2. Have a daily ritual that creates awareness, peace and serenity. NOT watching/ listening to the news, reading the paper or Facebook. Pick a few things from this list and put them together to create your own ritual that you do first thing in the morning.
  3. Make your first thought of the day a positive thought. The night before, write down the positive thought that you want to have as the first thought of the day. “It’s going to be a good day!” or “Glad I’m alive!” or maybe a gratitude list. I have a list of affirmations that I read to focus my mind on what I want to create.
  4. Create your day. I got this from Dr. Joe Dispenza who was in the film “What The Bleep Do We Know!? Create your day first thing in the morning or the night before by imagining how you want your day to be. Say to yourself: “Today I will experience inspiration (or relaxation fun, etc.).  Today I will attract things that  inspire me. When they happen I will know that I created it.”  Believe you can affect the universe.
  5. Read and visualize your goals. Your mind cannot distinguish between what is real and what is vividly imagined. The mind likes and moves toward what is known. Get your mind comfortable with your goals first thing in the morning by closing your eyes and seeing yourself doing what you want to do, having what you want to have and being who you want to be.
  6. Pray or meditate. Get in touch with the Infinite, whatever you consider that to be. It could be as simple as sitting in a chair and breathing, or in a lotus position or on your knees. Use a candle, beads, rosary,  incense or chanting. Take time to inquire within.
  7. Go outside. Let the sun shine it’s rays upon you. Breathe in the fresh morning air. Walk barefoot through the grass. Drink your coffee,  and eat your breakfast outside. If you do yoga in the living room floor, do it outside.
  8. Do something in the garden. Water, weed, plant or harvest. Pick a tomato or a bunch of flowers for a vase. Or just sit there in amazement and wonder.
  9. Do yoga or stretch. A flexible body means a flexible mind. You don’t want hardening of the attitudes. Stretching releases tension and toxins, and gets you in touch with your body.
  10. Read something inspiring. Religious books, your favorite inspirational authors, self help books, or a short quote to ponder for the day.
  11. Listen to music. Music stimulates the brain and awakens the emotions. Whatever makes you feel good, listen to it first thing in the morning.
  12. Write in your journal. Keep it positive. What have you learned recently? What is good in your life? Write a Gratitude list. Or, just quiet your mind and let it tell you what to write.
  13. Take a walk. Greet the world as it awakes while moving your body. Breathe deeply. Walk to Starbucks to get you out the door. Walk to someplace beautiful if possible. Walk the dog.
  14. Ride a bike. There’s something about riding a bike that is freeing and joyful. Maybe ’cause you did it as a kid.
  15. Get some exercise. Exercising first thing in the morning jump starts your metabolism, giving you a sense of relaxed energy. It could be walking, lifting weights, Pilates, going to the gym, push ups and/or pull ups. Make it work for you. I’ll repeat that: Make it work for you.
  16. Look at beautiful images. Fill your mind with beauty. Perhaps you have photos, or a great garden, or a picture book with incredible images. Give yourself a few minutes to take in the good stuff.
  17. Do the magic that you do. If you are a writer, write. If you are a painter, paint. If you are a musician, make music. If you’re a singer, sing. If you are a dancer, dance. If you are a photographer…
  18. Write a letter to someone you haven’t contacted for a while. Just say hi.
  19. Call someone you’ve been meaning to call or haven’t talked to in a while. “Hi, I know it’s first thing in the morning, and you’re probably getting ready for (work, school) but I just wanted to say that I really (miss you, love you, am thinking about you, remembering the good times, want to apologize, etc.) That’s all! Bye!”
  20. Treat yourself to breakfast. If you usually fix your own stuff, go out and eat, connect with the world.
  21. Fix your own breakfast. If you usually go out, then nurture yourself by feeding your own sweet self.
  22. Make a donation.Write a check or go online. Make your first act of the day one of generosity.
  23. Get in bed with your kids and smooch on them. I do this every morning.
  24. Wear something that’s comfortable that makes you feel good. Get it ready the night before ( ironing it or washing it).
  25. Call in well. Instead of calling in sick, call in well. Say  “Hi, I’m feeling too good to go to work today. Think I”ll hang out in the Rose Garden at the Huntington instead. See you tomorrow.” Or call in sick for a mental health day. Take the day off, you deserve it!

Step out of the insanity of the daily grind by getting in touch with what is true and meaningful on a daily basis. Making a “first thing in the morning habit” out of just of few of these things can change your life.

If you need help getting up earlier, or with a better attitude,  contact me and let’s talk about what we can do to help you start your day in a better way.  

Ted A. Moreno

FEEL FREE TO — USE THIS ARTICLE IN YOUR EZINE, WEB SITE OR BLOG. Just let me know, and include the following:
Ted A. Moreno is a Certified Hypnotherapist and Success Performance Coach. Ted helps his clients transform their lives by and reach their goals of success, abundance, personal development, health and happiness. To learn more, visit www.TedMoreno.com/blog

Giving Yourself Permission to Just Hang Out and Relax.

 

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Friday I stayed home with a bad cold.  Cancelling the two appointments I had on Saturday was not an option.  I got through Saturday without sneezing on my cleints, and spent the rest of the day on the couch with a box of Kleenex.

Sunday I woke up at 6 am still feeling pretty lousy. Saturdays and Sundays I usually get up at 6, and write this blog in my home office. The voice in my head  was saying: “Get up right now, go into the office and start writing…wait, how about just a couple more minutes sleep? OK. Then I’ll get up and get to work…yeah, that’s it…”

I woke up at 8:30, feeling guilty and behind schedule. All of a sudden, something occured to me: “I’m under the weather, can’t I get a break??”

After all,  I was battling a cold. It seemed like it should be OK for me not to jump out of bed and start working on this particular Sunday. Then I decided something that totally changed how I felt: I wasn’t going to do a darn thing  that day except take it easy. And that’s what I did. I sat on the couch and watched TV, something I never do. I played with my kids. I felt like I was on vacation. No pressure, no work, I had nothing I had to get done. It felt freakin’ great. Here I thought I was the expert on how to relax, but I had to be reminded that day how incredibly important it is to just chill out.

Relaxation is as necessary as food and water. Without regular relaxation, stress builds up and creates dis-ease. Yet, it seems that in our culture, we feel the need to jam more and more into each day. The fact is, research shows that daily time for relaxation actually increases productivity.

The mind can only take in so much information or stimuli before it becomes overwhelmed. Many factors can contribute to overwhelm, including lack of sleep, physical discomfort or pain, emotional challenges, hunger, and especially stress and worry. When we become overwhelmed, we aren’t able to keep things in perspective anymore, and our tolerance and patience plummets. We actually enter  a trance state, and since we’re focused on what we don’t want, we create more of it through the power of suggestion, creating a vicious cycle.

If you stay stressed and overwhelmed long enough, this state can become a habit or the norm. Things begin to fall through the cracks, exhaustion kicks in, and if you don’t have the good sense to say “I need a vacation” then your body will force you to take one.

If you’re having trouble relaxing, here’s a few useful tips:

  • Schedule your relaxation time in as an appointment with yourself. Could be a whole day, a few hours, or a few minutes to listen to a relaxation or hypnosis CD. The key is make the choice to do it and do it regularly.
  • Take breaks. I know you’ve heard this before. Alex Mandossian suggests having a timer and work in 50 minute increments, then when 50 minutes is up, you absolutely have to get up and take a break, walk around, or have a snack or a meal.
  • Take a power nap. According to Wikipedia, “Scientific experiments  and anecdotal evidence suggest that an average power nap duration of around 15-30 minutes is most effective.”
  • Keep your perspective. Will your email inbox ever be empty? Will you ever really conquer all the weeds? Have you every been truly caught up? Will the work at your job ever be “done?” If the answer is no, then that is the reality. Work when you should,  relax when you should. I don’t know for sure, but I’ll bet that it’s true that nobody ever said on their deathbed, “I should’ve spent more time at the office.”
  • Learn to say no. Is it imperative that you attend every invitation you recieve?  Give your time whenever asked? Are you guilted into attending parties, weddings, work functions etc. even when you don’t want to? It’s your life, your precious and valuable time, and your choice, so choose wisely.
  • Take one day a week off. One day when you absolutely do not involve yourself in your work, job or career. One day to let your mind be free to focus on something else. Even God took a day off.
  • Loosen up and have some fun. The last time I spoke to God, She told me that we’re here to enjoy life. Who am I to disobey? What good is working hard and  having lots of stuff, if you can’t hang loose and enjoy it? Short answer: no good.
  • Listen to music. In my house, I’m the kitchen clean up guy. It’s a lot more tolerable if I’m listening to tunes. Even if you aren’t a big music lover, listening to relaxing music while driving can go a long way towards  easing the stress of a daily commmute.
  • Take a walk outside. It will get you out of your head, and that’s where your stress lives. A walk after dinner will do wonders for your attitude.
  • Then there’s the tried and true…yoga and meditation or some kind of mindfullness practice. Having been around for a couple of thousand years, we can assume that there’s something valuable in these practices.

Or you can make it really easy on yourself and just call me. Here’s what I’ll do for you. I’ll give you a half hour Power Relaxation Session  for $59, including a recording of the session. You come in, we say our howdy dos, you get in the happy chair, I do the hypno-relax magic, you walk out with a smile on your face and a recording waiting for you in your inbox. How easy is that? (South Pasadena location only, this offer expires September 30th.)

If you liked this post, please leave a comment and/or share it with your social networks.

TMan

 Ted A. Moreno
Personal/Small Business Coach
Certified Hypnotherapist
www.TedMoreno.com                                                                       
 (626) 826-0612
 
Photo by Skye Moorhead. www.skyemoorhead.com