Custom Meal Plan to Control Your Weight and Improve Health

custom mealCustom Meal Plan to Control Your Weight and Improve Health

Most people are not very successful with their plans to lose weight because they have problems with diets. They find diets very difficult to organize, because they have to go along with the preparation of ordinary food for the family. Diets can get boring, when you have to eat the same uninteresting food, day in and day out. Ultimately, once a body starts getting used to a diet, the diet actually stops working. All this can be avoided if you go in for a custom meal plan that is tailored to suit your own bodily needs and varied when needed.

Successful Weight Loss

Meals must include the right percentage of carbohydrate, protein and fat, and each person’s metabolism has different requirements. A custom meal plan has more chances of succeeding when it constantly varies its ingredients, while staying within the nutrient ratio percentages. This makes the food interesting and never becomes boring. It reduces the chances of a person falling prey to any temptation for food that is not included in the diet.
Every person’s body has its own demands depending on height, weight, age and gender. This can also be affected by any daily exercise routine that is being followed, which has its own demands on the energy required from the consumed food. Once a person does start losing weight, the metabolism changes, and calorie intakes can reduce, and this has to be reflected in changes made to any custom meal plan.
It is necessary to keep a track of the ratio of body fat to lean body mass, as otherwise you may find yourself losing muscle instead of fat. This does happen, when a very drastic cut is made in calorie intake, and the metabolism anticipates starvation and hunger and prefers to retain the fat for using it as energy and instead takes its protein from muscle.
A successful diet is one that does not mean simply eating less, but requires planning a custom meal that is the best for the individual.

Using Software to Arrive At a Custom Meal Plan

Fortunately dieticians and medical personnel have collaborated with IT experts to develop software that allows you to plan a custom meal depending on your own personal lifestyle, body structure and preferences in food. Sports personnel use such software to plan their own meals that best suits their particular form of activity or sport. The software also allows you to constantly vary your diet until you can find one that is giving you the best results.
This software (there a number of them) gives you a lot of options for food, giving you as many as 14000, and all this within minutes of your feeding in the necessary information. You can choose your own percentages for the carbohydrate, fat and protein. If you are not sure of this, some of them will ask you for some details about height, weight, age, gender, lifestyle and weight loss requirements and make their own suggestions, for the percentages. You can then use this to keep on varying the custom meal plan till it comes up with something that you feel that you can stay with. Once this information is in the system, food choices can be continuously varied, so that there is never any chance of getting bored with food choices.
You can even build your plan around any branded food, food supplement, or a dietary system if that is what you are comfortable with. The data that you have fed in regarding your person will enable the software to give very precise figures for suggested calorie intake. When you feed in this personal data, you are also asked to specify the exercise that you normally undertake, and this software can list as many as 90 or more forms of exercise, which can fit into all known exercise routines followed by people. So the calorie requirement indicated is very precise and can be put on auto pilot. Changes can be made as per new requirements or changed preferences and this is why a custom meal plan has always a greater chance of succeeding. The software also shows you how to track body fat levels to ensure that you have the right ratio of fat to muscle.
The software can help you to customize any meal plan to the goals that you have set out, and suggest how you can maintain a particular weight or even gain weight, if that is what is desired.

A Custom Meal Plan Makes For a Sensible Choice of Diet

At any given time, there will always be some diet plan or the other that has gained a lot of publicity and is popular. Whether it can work for you is a completely different thing. Much of the hype comes from advertising and marketing and is rarely a complete indication of its effectiveness. What you need to do, is stay away from the herd instinct and understand that you have your own unique body type, and are different from everybody else in the way you eat, work, exercise and sleep. Your genetics are different, and this means that food has its own unique effect on your body, something that only you are aware of. You are therefore far more likely to succeed in losing weight or putting it on if you come up with your own custom meal plan.
You must analyze your diet by noting everything that you eat in a normal week. Go online and get the calorie count for your meals. While you are at it, also home in on nutritional information. You will be surprised to find, that there are just a few things in your diet that have very high calorie counts and you must immediately look to find substitutes for them or look at a way of avoiding them all together. It is not necessary for a custom meal plan to include items that you have never eaten before. All that you need to do is eliminate the high calorie ones and look for something else that can keep your nutritional percentages, so that you can continue with your lifestyle. An example of avoidable bad calories is sodas. They are really not necessary and can be easily substituted by plain good old water.

Ensure that you custom meal plan has food that you like to eat, and a diet that you can sustain as a part of your lifestyle in the future. Eat smaller meals at closer intervals. Once a fortnight take a break from your meal plan for a day or two. Just make sure that you do not overeat on those days. The results of your diet will not be far from showing up on your body.

The Best Online Personal Trainer Certifications

Best Online TrainerThe Best Online Personal Trainer Certifications

Being an online personal trainer is a challenging, but awarding career path for those who want to do what they love. Training people to become better versions of themselves is an exciting proposition for numerous people around the world. Yet, what is the right way to go about this without wasting time or money? What are the best best online personal trainer certifications out there right now? Which ones will ensure you are able to progress as a personal trainer and see massive success? Let’s take a look at the six best online personal trainer certifications.

NASM

This is named after the “National Academy of Sports Medicine. This certificate came out in 1987 and has become one of the leading ways for becoming a professional personal trainer.

What does it take to qualify for this particular certification? The personal trainer has to be at least eighteen years of age, hold CPR certification, and pass an exam (120 questions over two hours).

The process does not end there for the personal trainer. There is a re-certification process which has to be fulfilled every two years as information is updated and processed. This keeps the personal trainers up to date as to what works and what doesn’t when it comes to training practices.

This is one of the world’s finest certifications out there and is recognized by one and all around the world. This should definitely be in your arsenal as a personal trainer to gain ‘street cred’ among professionals and clients.

ACE

This certification is named after “American Council on Exercise”. They have a range of health and fitness certifications under their belt. Yet, it is the personal trainer certification that is regarded as being a comprehensive accrediting option for upcoming trainers.

How does it work when it comes to getting your ACE certification? The prospective personal trainer has to attend a two-day workshop for the examination that takes place later on. This workshop is necessary to learn the ins and outs of how the process works and what will show up on the examination.

The examination is difficult, but once it is passed this is one of the best certifications to have on your resume. There is a re-certification process every two years for personal trainers to complete.

ACSM

This personal trainer certification is named after the “American College of Sports medicine. This institution was founded in 1954 illustrating its impact on the world of personal training and fitness in general. This is a reputable name to have on your resume when meeting clients.

There are specific requirements in place for all certified trainers under ACSM. The trainers have to possess a high school diploma, be CPR certified, and pass a 120 question examination. This examination tends to vary in terms of how many questions are asked every year. It can range from 120-150 questions depending on the institution’s expectations.

The personal trainer has to go through a re-certification process every three years. This is done to ensure the trainers are up to speed with the latest teaches of the ACSM.

AFPA

This certification is named after the “American Fitness Professionals and Associates”. It’s emphasis is on current exercise science realities and that is what the certification process encompasses.

Prospective personal trainers are tested on the rigorous of modern exercise science nutrition research, and sports medicine.

What does the prospective personal trainer require to be accredited under this program? There are no prerequisites for this program and everyone is welcome to go for the certification process.

Once the examination is passed, the student is able to move forward with a range of additional specialty certifications to get under their belt. This is solely for the prospective personal trainer to decide whether it is feasible or not for them.

NFPT

The NFPT stands for the “National Federation of Professional Trainers”. This is another certification process that is regarded as being one of the best in the nation. It is a highly respected institution and one that requires an arduous series of prerequisites to get in and attain the certification.

What are the prerequisites for this particular certification? The prospective personal trainer is required to be at least 18 years of age, hold at least two years of training experience, and write the meticulous examination.

To maintain the certification after passing, the personal trainer is required to take it again every single year.

IFPA

This certificate stands for the “International Fitness Professionals Association”. This is one of the most wide-ranging certification programs in the world with over 70 different certifications on offer.

The personal trainer certification under this umbrella institution is able to provide the individual with the necessary knowledge and skill to be a personal trainer. It is a comprehensive process designed to filter in the best of the best.

Are there any requirements to attain this particular certification? Yes, the IPFA requires the prospective personal trainer to be at least 18 years of age, hold CPR certification, a high school diploma, and pass the examination.

The examination is 100 questions long and it is recommended to study for it by attending the workshop that is held. By attending the workshop, it is easier for the prospective personal trainer to achieve meaningful results right away instead of having to write it again and again.

To maintain the certification once it is earned, the prospective personal trainer is required to recertify every two years.

These are the six best online personal trainer certifications available at the moment. Having these under your belt will place you into the upper echelon of personal trainers around the world. This is the easiest way of gaining a footing in this growing market. The world loves personal trainers because everyone wants to get fitter and healthier, but don’t know where to begin. A personal trainer can help push them in the right direction in a hurry and deliver results. With these certifications in hand, you will be able to provide assistance for thousands of people in no time.

Influential and Inspiring Figure Athlete – Tatiana Green

Tatiana Green

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Tatiana Green hit the stage in Edmonton at the CBBFs. The show was packed with over 450 competitors. The Figure category started around 3 PM and didn’t finish until 4:30 PM. This was the PRE-JUDGING TIME. After Figure, there was BIKINI category. The judging was definitely rushed..as each figure competitors had only 2 seconds to present themselves on stage. It was a great experience for Tatiana as this was her first National event. Tatiana placed 8th in Canada in the Figure category class E. There were 17 women in her class.

She has made incredible improvements over the past year and will continue to improve. . Form looking at her picture, she has the total package, great lines, lean muscle, symmetry, beautiful looks and smile and overall health. If you compare her to most IFBB Figure Pros  it’s a positive comparison. It won’t be long until she gets her IFBB Pro Card.  Tatiana Green has an amazing look !  You can contact her through her personal website at http://tatianagreen.com

Tatiana Green Competes at the CBBF Nationals

Tatiana GreenToday, July 1st, Canada Day is celebrated with fireworks, concerts, cookouts, and sports games. Canada’s capital, Ottawa, Ontario, hosts the most holiday activities. There are countless events, activities, and festivals to be found throughout the city in the city streets, parks,and museums. Fireworks are launched from Parliament Hill to conclude a day of patriotic festivities.

We are also 4 days away from the CBBF Nationals in Edmonton, AB. Tatiana Green is competing in the Figure Tall class.

Tatiana has been athletic her whole life and after 2 knee surgeries directed her focused on weight training.  Tatiana Green is very excited to present her physique and overall competitor package to the judges and audience. She is in the best shape of her life.  The overall winner of each category, gets an IFBB Pro card. It will be the most distinguished physique competition in Canada this year.

Tatiana, all your time and hard work and skills in the gym, organizing, meal planning and preparation and cooking while balancing your career, our relationship and taking care of our home to name just a few important things, did NOT slow you down.  Your a machine and your gonna kill it at the Nationals.

Sponsors, keep your eye out for Tatiana Green.  She is well worth recognition and serves as a model athlete to everyone, thinking about making a positive lifestyle change

Bikini Competition Prep Steps

online fitness trainerBikini Competition Prep Steps

Preparing for a bikini competition takes a lot of time and effort. If you’re serious about winning such a competition, you’ll be making some serious sacrifices in order to be a top competitor. Here are some often forgotten bikini competition prep steps that you’ll need to consider in order to win, it’s going to take more than your brain and good looks to win this competition so let’s get started.

Physical Fitness

Those bikini healthy bodies don’t come naturally, in fact, it takes many hours at the gym to get that bikini ready body. Sculpting the abs as well as the thighs and shoulders are all part of preparing for such competitions. Plan to rotate the parts of the body you’re working on so that each area gets an appropriate work out. You may wish to break this into an hour per area or a day per area, either way you look at it, you’re going to be hitting the gym on a daily basis and giving it your all.

Healthy Diet

A healthy diet is part of any competition. Preparing your body for the stamina of scrutiny that it’s going to receive via diet is an important part of preparation. It’s easy to get caught up in the latest diet fad but these don’t last and often leave the dieter feeling devoid of energy and stamina. Focus on healthy choices and smaller portion to ensure that the body is ready for competition. Avoid empty calorie foods and watch for those sneaky pesky calories that are lurking in foods you don’t expect them to be in just waiting to sabotage your diet plan.

It’s also important to avoid alcohol (laden with calories) as well as smoking (causes premature wrinkles and of course eventually cancer and death) when preparing for competition. Avoid foods that cause breakouts such as fried foods and dairy. Your skin and body will thank you.

Plan to stay as hydrated as possible with plenty of water. Water makes up a huge percentage of your body and will help to keep your skin looking supple and hydrated. It’s also a healthy option for you during this time. If you don’t care for water consider adding in some citrus fruits to your drink and sip it throughout the day to remain hydrated.

Appearance

In addition to eating right and following a physical fitness regimen, it’s important to consider your appearance. Start with a bikini that flatters your specific body. Not all bikini’s are good for all body types. You may need to try a few different ones on to get the one that gives you the right look. Next consider your hair style. Does it give the appearance of a bikini clad gal who is bikini ready? or does it need some work? Select a style that is quick, easy and bikini worthy.

Your makeup should reflect you not the makeup brand that is being worn. Select summer makeup styles that enhance the appearance while not being overwhelming. Opt for beach friendly tones as well as waterproof eye makeups that won’t run when wet.

Fingernails can show how you care for your body. If you suffer from jagged or ragged edged nails get a manicure. There are many natural looking manicures available on the market today so go out and get one that will give you a healthier appearance. You can even bling those nails.

Tanning

While having a healthy glow is important, it’s also important to recognize that the sun can also cause premature aging and wrinkles. Today’s healthy bodies are turning to alternative forms of tanning such as spray on tans and using tanning beds for short periods of time to give the look of a healthy tan without the damage of the sun rays. Remember to cover your face to avoid getting snake skin wrinkles.

Poise

There aren’t enough words to stress this point. Without poise, you have nothing. You need to be able to get up on that stage and shine. Your personality needs to show through and you need to exude confidence while you’re on stage. If you don’t have poise, learn to fake it in a hurry. Poise is like your charm, your charisma, your glow. Over do it is better than under doing it here…

Following these bikini competition prep steps will help you to prepare and be ready for any competition that comes along in your future. Start planning now for your next competition.

If you looking for an online contest bikini prep coach, email me for prices and info here.

Developing Eating Habits for a Long Healthy Life

Red meatJoel Osteen is a great man and mentor that I have been following for about a decade now. Joel Osteen is pastor of Lakewood Church in Houston, Texas.  Joel shares a positive message of hope and encouragement that extends all around the world. This message reaches all across America and 100 nations of the world. Joel’s books, Your Best Life Now and Become a Better You, quickly became #1 New York Times Bestsellers and are distributed worldwide in several languages.

After reading his article about Developing Eating Habits for a Long Healthy Life I agree and have always felt that any quick changes or fad diets are simply temporary.  If you looking for success, you need to treat your goals as long term and incorporate habits, tasks, decision, plans and energy into a lifestyle change.   There are no miracle pills in a lifestyle change, there are no short cuts.  I do believe that anyone starting or having problems with creating a lifestyle change, should seek knowledge from a source that has the subject matter expertise to help you.

If you looking for a custom tailored meal plan and custom tailored workout plan, please contact Coach Rob for a free assessment.

If your interested in hearing Joel Osteen, please tune into America’s Night Of Hope

America's Night Of Hope

Seven Mind Hacks For Better Workout

Ottawa Personal TrainerSeven Mind Hacks For Better Workout

If you are the type of person who is at the stage that you are ready to make the transition from exercising to real training. These seven mind hacks for better workout will allow you to make the transition in the fastest time possible.

 

Show Up

Dan John once said that  “most of success is just showing up”. Even a weak attempt at a workout holds more value than to skip one altogether. Professionals are the types of people that are grateful when a workout does go well, but have the preparedness to work on adversity. Just by ensuring you manage to show up for all your workouts you have a better chance at success.

Commitment

It is believed that it takes on average around 10,000 hours of a “deep practice” this involves doing exercises outside of your ability instead of doing things that you have already mastered. This means that if you only spend five hours each week at gym, it will take you around 38 years to reach the 10,000 hours.

On the subject of literature, it may be important to spend a bit of time reading about how to reach your athletic peak. However, a strong commitment to more hours in the gym is the only way will reach to the stage of a true professional.

Cultivate Patience

One important mind hacks for better workout is based on legends from martial arts leaders or masters make their new students perform menial tasks like cleaning floors for their first year. The reason for this technique is based on that the master does not waste his time on individuals who have an amateur mindset.

Most weight lifters hold a firm interest in getting stronger, leaner and bigger. These attributes may come quickly, and soon the beginner’s gains begin to fade. At this point the professionals begin to differentiate from an amateur.

Once you have been training for around five years, your gains begin to slow down. After twenty years you will find being able to put an additional ten pounds on one of your best squats will be an achievement. If this may seem unappealing to you it may not be in your best interest to carry on.

Impose Structure

Your body will thrive on a routine, and superior athletes are well aware of this fact. Lance Armstrong was one the few examples of a fantastic athletic structure. Armstrong often stated that he thrives on monotony. However, this does in no way mean your life needs to be boring to gain success. But a degree of structure is absolutely necessary.

You will never be able to find success in the gym when you’re the life you lead is chaotic. Having late nights, skipping meals and letting fights with a partner or family members stress you out are signs that you are still far from the professional stage.

No Excuses

There have been many superior athletes who may have a great attitude as well as questionable practices. But there has never been a good athlete with a bad attitude and finds themselves full of excuses, regardless of their habits. Excuses pose a problem as they are so easy to use and find.

Preparations

It is of the utmost importance with mind hacks for a better workout that you are well prepared before starting any eating program or exercise regime. When it comes to your meal plan be sure to identify the types of foods you will be required to eat by visiting the right grocery or health stores. To start off if you need to develop your own meal plans stick to the basics.

Sticking to the basics and the same meal routines will help you to adjust to a different way of eating. Once you start to become accustomed to your new way of eating you can start to add in additional meals or mix it up a bit for variety and to stay balanced. It is important to realize that the more organized and structured your life is the easier the preparations become.

Avoid Over-Identifying Your Results

This final mind hacks for better workout is probably the most crucial. Many amateurs will often fail on developing the above mentioned six hacks due to a strong fear-of-failure. Professionals don’t have these fears as they differentiate from who they are and the work they do.

If your sense of your own well-being is hinged entirely on your success at your personal avocation, you will need to be an incredibly strong person in order to reach success. Amateurs make the mistake of basing their self-worth on the results they put out. Professionals, take a totally different approach, they still work their jobs, never get over enthusiast about good workouts and never lose sleep over the not so good workouts

The Grind

The top athletes, the ones that are truly regarded as professionals are devoid of any type of drama. These athletes are the types that train each day without missing a training session and dedicate their time to training in a focused and determined manner.

The top power lifters and Olympic lifters have what is known as a “monk’s mentality”. Which means everyday should be viewed as totally focused and dedicated to your set program. You may find that your progress maybe slow but dedication and drive will soon result in the rewards you may be seeking.

If you feel you may be interested in working towards a professional status, you will need to have patience and commit to your personal process with a technique that follows organization and structure. Be sure that you prioritize your preparations and avoid any type of excuses at all costs even when the excuses may be viewed as legitimate.

Conclusion

Make sure you understand that your training is something that you do and is not what you are as a person. You will need to create that degree of a healthy separation between your talents and yourself. Achieve this and you will soon achieve success.

Need a personal trainer ?  Online or 1on1, read more about six reasons to love your Ottawa Personal Trainer

Healthy is the New Beautiful

Sherry HarrisHealthy is the New Beautiful

Rev. Sherry Harris, MSW, RSW, Psycho-spiritual counsellor, coach, teacher, healer

Why are we so enchanted when we look into the eyes of a new baby? What do we see in their eyes that is so compelling? I believe it is the purity, the cleanness, the depth we see as if we are looking directly into their soul. It is also the radiant health we see. It is seeing pure potential; life untouched by pollution on any level—body, mind or spirit. We remember just a little how that felt and we long to be there, to feel that pure, that untouched again.

Feeling light and clean is addictive because it feels so good and has so many benefits. It is a natural high. How clean we feel is a direct reflection of how we eat. I am assuming most people reading this have a good grasp of hygiene and keeping their outer bodies clean. Keeping our inner terrain clean is another story and even more important. This requires looking at all the energies that impact us, starting with how we eat. Next is how we think, how we feel, how we practice our spirituality, what we choose to have in our environment and  what we surround ourselves with energetically.

How you eat is a reflection of how much you love yourself. If you think you can put garbage in your system and be high functioning, feel good, and be growing in consciousness, you are wrong. Body, mind and spirit all work in harmony. If you are still eating gluten, dairy and sugar your body is being stressed. It takes a lot energy to detoxify  these three so called foods. Ever noticed how much energy it takes to digest a big meal, how it knocks you out and makes you sleepy? Try juicing for a while, with your digestive energy reduced to a minimum, and  see the rise in your energy level. My suggestion is organic greens 80% and organic other vegetables 20%, juiced or not. I have found juicing so beneficial in terms of promoting cleansing, detoxification, balance, lightness and conscious growth, I can’t imagine how I managed to feel good eating three heavy meals a day. Truth is I didn’t feel good and my energy was very low. Feeling clean and light is so addictive, you’ll find yourself returning to it over and over. It brings a natural high.

Being radiantly healthy brings such flow to life, everything works better.  You may laugh, but I get more parking spots at the front and more green lights. Just a small example of what being in the flow brings. When I love myself and treat my body with love and respect, I draw to divine flow to me and other loving, self respecting people who value themselves and see their connection with all life. Like attracts like. If you want healthy people in your life you must make that commitment to yourself.

If you want to glow, want your light to shine through, detox and juice, green preferably. Your skin will shine, your eyes will glow with a magnificent light from within and your energy will double, at least. You’ll need less sleep, your stress will be reduced as your body is not spending so much time trying to digest indigestible foods. People will notice you’ve lost weight, changed your body shape and are even moving differently. You are showing that you love yourself and that is not only beautiful, but sexy as well, at any age. Vibrant health is contagious. People see you changing, see your light shining through and they want to know what you’ve done. Can’t say this enough—organic green juicing is a  great start. Add to that daily quiet time, gratitude for life and all the experiences it brings including loving, like-minded companions to grow and share with and you are off to a good start in raising your vibration. When you start to show life you value it, love and honour it, life/ consciousness reflects that back to you. When you love yourself, love flows back to you. As above, so below, it is one of the hermetic laws.

I am ready to teach a select number of people who are ready to sky-rocket forward in their consciousness. I want to share how to be really healthy and in so doing how to raise  their vibration significantly. We will be working on cleansing the physical, removing emotional blockages, releasing mental/egoic patterning, and transcending low levels of consciousness by expanding the love we have, not only for ourselves, but all life, all consciousness. We will examine how we eat, think, feel and live our spirituality. We will be growing on all levels and this will take a commitment of 6 weeks, one night a week,  where you are ready to make the needed changes to clean up your life in all areas. Groups will be $180 upfront for 6 sessions, probably on a Monday or Wednesday night, 7-9 pm, and will be limited to 8 people. Insurance receipts will be available covered by most providers. Call me if you are interested, ready to commit to spiritual cleansing and think this group will be a good fit for you. 613-236-8852. I hope to start soon and will do so as soon as I have the right 8 people. I am calling this group–Clean Up Your Life.

Rev. Sherry Harris is a psycho-spirtual counsellor, coach, teacher and healer. She may be reached at 613-236-8852 (preferably) or by email at [email protected] I am old school, I really enjoy hearing a voice and all the energy it carries.

The Importance of Staying Positive

Sherry HarrisThe Importance of Staying Positive

Sherry Harris, MSW, RSW, Cert. Spiritual Counsellor

We live in times when change is so constant and so unpredictable, we find ourselves forever trying to maintain balance, understanding and compassion. Life is so different now than it was even ten years ago, it is necessary to take a different approach to stay in equilibrium and harmony. So why is it so necessary now? In truth it always has been, it is just more obviously needed now in such times of flux as we now find ourselves.

Our world is changing vibrationally. We are being bombarded by high frequency emissions both from our sun and from the very cosmos itself. By Dec. 21, 2012 our planet will have moved completely into the photon belt of intense high energy emissions, while at the same time moving into alignment with Alcyon, our Great Cenrtral Sun. Both of these events bring to us unending emissions of higher frequency energies which are having a profound effect upon us as electric-magnetic energy beings. We are literally being lifted from the 3rd dimension into the 5th where we will exist as heart-centered beings no longer ruled by the dictates of the egoic mind.

This is an amazing time to be here on glorious planet Earth, who herself is going through the transition, but it is not always so easy to manage all the changes that result from this  influx of high intensity light we are receiving. In every way we are experiencing change. Our bodies, our thoughts, our emotions, our spiritual beingness—-all are changing. Some of it feels wonderful, some not so wonderful at all.

Physically, the symptoms of this ascension are many, including fatigue, dizziness, nausea, ringing in the ears, muscle aches and pains, loss of appetite or exacerbated appetite, unusual weight loss or gain and, the most common, sleep disturbance. It is not unusual to fall asleep, then be wide awake at 3, 4 and 5 am, just starting to fall into a deep sleep when it is time to get up. Many of us are chronically tired as a result of lack of uninterrupted sleep. It is merely our bodies trying to adjust to higher energies than we are used to.

Emotionally, depression and anxiety are manifesting frequently and an overall feeling of hopelessness, abandonment, and disconnection. As this intense high energy light enters our emotional body all that is constricted, hidden and unresolved is coming to the surface to be healed. This can feel frightening and painful at the same time. It must come up to be cleared. The only way  for you to heal buried issues is to to be aware of them. So many old issues of repressed anger, hurt and fear are coming up now. As unpleasant as this may be, it is a blessing. Find someone to work with to help you process it. Do not think you can do it on your own. It is impossible to be objective about your own stuff.

Spiritually, many of us are noticing great changes as well. A desire to find the truth of the nature of our existence is coming up for many. Along with that goes a questioning of the teachings from our religious upbringings that no longer seem to make sense to us. A desire to stop seeking and start Being more and to learn to love, allow and accept life as it unfolds is coming to us now. We long to know the truth of our Beingness, not continue to survive in our Busyness. Time to thrive, not merely to exist in numbed out, monotonous routine. Addictions are on the rise. As we become uncomfortable with the new sensations, some will try harder to numb out, escape. Addiction is fear based and keeps us small and separate from the Grandness we are. Now is the perfect time to address these issues so you can most benefit from the expansive, healing energies coming to us.

More than ever, it is important that we stay positive, see the beauty and goodness in life and continually celebrate our existence here on this beautiful planet. Gratitude for all we have, all we are and all we are becoming is the greatest gift we can give ourselves. Negativity, complaining, gossiping, and whining are the most destructive energies and bring your energetic system down to a lower vibration immediately. Don’t allow yourself the luxury of a negative thought, (a book of the same title many years ago by Jon Cabot Zinn). Stay positive, stay grateful, stay in your heart and keep remembering who you are in your essence, Pure Love consciousness.

If you focus on the heart and the loving energies that radiate out from the heart such as kindness, compassion, trust, gratitude, and nowness (my word, living in the present) you will ride through this transition time with ease and grace. As we all contribute to the consciousness we live and breathe in, I believe each one of us has an obligation to the Whole to stay heart-focused, thus feeding the energy grid we live in. There is enough negativity on this planet. You and I do not need to be a part of it. People are always asking me what there purpose is. Your purpose here and now is, first to love yourself and secondly, to extend that love out to all consciousness on this planet and beyond. Your staying loving and positive is and will remain to be the greatest gift you can give to yourself and all of us.

To recap, we live in rapidly changing times where it is paramount that we stay positive, loving, grateful and trusting of the process. We are loved beyond measure and always have been. This is a very good time to remember that and act accordingly. You are not alone, you never have been and you could not be if you tried. We are surrounded constantly by loving, supportive guidance. Take the time to be still and connect with the love that envelopes us. Receive the high frequency love vibrations that are leading us through this transition with gratitude and you will soar. Celebrate. Life has never been more exciting than it is now.

Sherry Harris is a psychotherapist and spiritual coach, counsellor and teacher. You may reach her for a session at 613-236-8852 or by email at [email protected]. Her website is www. sherryharriscounselling.com.

How To Get Fit

1 YEAR BEFORE AND AFTER 150 LBS LOSS - ROSY G. OTTAWA

1 YEAR BEFORE AND AFTER 150 LBS LOSS – ROSY G. OTTAWA

How To Get Fit

One of the oldest yet simplest questions yet to be 100% answered is : How do I get fit? Have you ever asked yourself this question before and never been satisfied with the work you put into answering this question for yourself? Well how about today you make all of your doubts change and stick to my three step plan to get fit quick!

Lets starts by talking about water. Water this, water that, I know you have heard enough of water intake, but lets be realistic: water makes you lose weight. When you intake water and especially cold water you boost your metabolism by fifty percent! Your body is constantly working on burning off your cold water intake that has absolutely zero calories. The more water you take in as possible in a day the more weight you are going to lose. Try drinking a glass of water at least every two hours and by the end of the day you will have had about 6 to 8 glasses of water.

You have to get your running shoes on and move that body! If your not sweating than your not burning calories and fat. Try doing something every day for at least 30 minutes to an hour, this can be in the morning time or the evening time after work. Soon enough you will have boosted your metabolism with exercising and water intake that you will start to see a difference in less than two weeks. Even getting involved with a school or community hobby like running or playing basketball will help you to get fit in no time as well as having some fun on the side.

You have to “want” the change! You can read all day in magazines that it is better to be fit than not, but if you don’t want it yourself, it will never happen. Sad to say the majority of our population today wants to get fit, but they do not truly have the incentive and desire deep inside to do anything about it. If you don’t want to change your body yourself, than you will always be the same no matter how many times you try to convince yourself with the advertisements that surround you every day. Believe in yourself and watch the change happen!

So how do you get fit? You have to put your dreams, hopes, desires and expectations into action and that means you have to get up and do something about it! Getting fit is so much more than looking good like the people that are falsely advertised about every day, it is about feeling good inside and out with yourself.

Getting fit can bring joy to your inner-self because you have more confidence in who you are as well as making you feel healthier and happier. Just try these three simple steps of drinking water, exercising and believing in yourself and watch your body and life change. So just stop and think to yourself, is today the day that you make the changes in your life and become fit and happy? If the answer is yes, than what are you waiting for?