Are You Too Old To Exercise?

Your mind may actually be your biggest hurdle to staying fit and athletic well into your 80s and 90s, especially if you buy into the myth that you've got to spend your afternoons siting in a rocking chair once you reach 75. Nothing could be further from the truth. Not everyone has to become  a world class athlete to stay in shape. Exercise can be a part of your life no matter what your age, and, in fact, becomes only increasingly important as you get older. There's an overwhelming amount of evidence confirming that physical exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. After reviewing a few papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, providing perhaps the closest example of a real life fountain of youth as we will ever find.

Ideally, you will have made exercise a regular part of your life long before you reach your "golden" years. But if you haven't, there's no better time to start than the present. Research has shown that regular exercise, even initiated late in life, offers profound health benefits. For instance:

1. Even a small amount of exercise may protect the elderly from long-term memory loss and even help reverse some of the effects of aging.
2. Women between the ages of 75 and 85, all of whom had reduced bone mass or full-blown osteoporosis, were able to lower their fall risk with strength training and agility activities.
3. Moderate exercise among those aged 55-75 may cut the risk of developing metabolic syndrome, which increases heart disease and diabetes risk.
4. Among those who started exercising at age 50 and continued for 10 years, the rate of premature death declined dramatically, similar to giving up smoking and mirroring the level as seen among people who had been working out their entire lives.
5. Exercise significantly improved muscle endurance and physical capacity among heart failure patients with an average age of 76.

Further, the older you get, the faster your muscles atrophy if you're not regularly engaging in appropriate exercise, so the key to avoiding sarcopenia (age-related muscle loss) is to challenge your muscles with appropriately intense exercise. Age-related muscle loss affects about 10-20 percent of those over 60, with higher rates as age advances, but you can prevent this from occurring if you exercise.

Exercise is a key to remaining steady on your feet as you get older, which is of incredible importance because not only are falls responsible for most fractures and traumatic brain injuries among the elderly, but those who fall can also develop an intense fear of falling again, which leads them to limit their activities and in turn increases their risk of falling even more.

So while it may seem like exercises to improve balance and strength are optional as you get older, they should really be viewed as a necessity like eating and sleeping. Exercise can literally become a life saver. As you get older your muscle and bone mass decreases and the senses that guide your balance, vision, touch, and proprioception may all start to deteriorate. This can make you unsteady on your feet. By taking the time to do balance, strength and other exercises on a regular basis you can keep your sense of balance strong, and even restore what's already been lost. In a study published 3 years ago, eight weeks of balance training reduced slips and improved the likelihood of recovery from slips among the elderly. Separate research, noted that altered balance is the greatest collaborator towards falls in the elderly. They found balance training is effective in improving functional and static balance, mobility and falling frequency in elderly women with osteoporosis.

So finally you can put the, "I'm too old." -- statement to rest please. Now you lead by example for your own family and show them that it is never to late to begin exercising.

References. Ambrose, L. (2004). Reistance and agility training reduce fall risk in women aged 75 to 85 with low bone mass: A 6 month randomized controlled trial. Pub Med, 5(52), 655-657. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15086643?dopt=Abstract

The health benefits of apple cider vinegar

There have been many lofty claims about the miraculous healing powers of apple cider vinegar, and many people do seem to be experiencing some health benefits. However, much of what you read about this product on the Internet is overstated, or simply unfounded. There has been surprisingly little research about using vinegar for therapeutic health purposes, given the large number of dramatic claims about it. However, lack of scientific studies is a common problem for many natural and alternative therapies. Perhaps the most researched and the most promising of apple cider vinegar's benefits are in the area of type 2 diabetes and those with symptoms of cardiovascular disease. Several studies have found that vinegar may help lower blood glucose levels. In 2004, a study cited in the American Diabetes Foundation's publication Diabetes Care found that taking vinegar before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals. One study found that vinegar treatment improved insulin sensitivity in 19 percent of individuals with type 2 diabetes and 34 percent of those with pre-diabetes. Another Study from 2012 showed that the Consumption of apple cider vinegar over a 8 week period had a beneficial effect in significant reductions in harmful blood lipids and is recommended as a simple and cost-effective treatment for hyperlipidemia. It should be noted that hyperlipidemia is a known risk factor for atherosclerosis which can lead to cardiovascular diseases if not treated properly.

When purchasing an apple cider vinegar, you'll want to avoid the perfectly clear, "sparkling clean" varieties you commonly see on grocery store shelves. Instead, you want organic, unfiltered, unprocessed apple cider vinegar, which is murky and brown. When you try to look through it, you will notice a cobweb-like substance floating in it. This is known as "mother," and it indicates your vinegar is of good quality. The reason manufacturers distill vinegar is to remove this rather murky looking stuff that most folks won't buy. But in this case, it's the murky looking stuff you want. As with everything else, the more processed a food is, the less nutritious, and this holds true for apple cider vinegar.

The first vinegar was the result of an ancient accident. Long ago, someone stored a keg of wine too long (presumably a poorly sealed one that allowed oxygen in). When the eager drinkers opened it, they found a sour liquid instead of wine. The name "vinegar" comes from the French words for "sour wine."

If you are considering taking it medicinally, there are some things to keep in mind.

1. Apple cider vinegar is highly acidic. The main ingredient is acetic acid, which is quite harsh. You should always dilute it with water or juice before swallowing. Pure, straight apple cider vinegar could damage your tooth enamel or the tissues of your mouth and throat. (There is, in fact, one reported incident of long-term esophageal damage to a woman who got an apple cider vinegar supplement capsule stuck in her throat.)
2. Long-term excessive use could conceivably cause low potassium levels and lower bone density.
3. Excessive use can cause nausea if consumed on a empty stomach and you may need to vary the time of day in which you drink this substance to determine when it sits well with your system.
4. Apple cider vinegar could theoretically interact with diuretics, laxatives, and medicines for diabetes and heart disease.

If you are under the care of a physician and you want to try a course of apple cider vinegar, talk to your doctor first to make sure it won't interfere with any of the medications you are presently on.

Let's go on record and note that the scary, but truthful side effects occur in anything we consume. Even with water. Yes, you can over consume water. All of these things to keep in mind about apple cider vinegar relate to excessive use, i.e. Apple Cider Vinegar Diet.

There are no official guidelines about taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water or juice, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of apple cider vinegar seems low. Enjoy your ACV!

References. Zahra, B. (2012). Influence of Apple Cider Vinegar on Blood Lipids. Life Science Journal, 9(4). Retrieved from http://www.lifesciencesite.com/lsj/life0904/360_10755life0904_2431_2440.pdf

Why you might need probiotics

70,000,000 people everyday suffer from some form of digestive issues (heartburn, acid reflux, GERD (gastro esophageal reflex disorder), IBS (irritable bowel syndrome), indigestion constipation, diarrhea, abdominal pain, etc.). To relieve these symptoms people turn to Tums®, Rolaids, Zantac, Tagamet, or the more dangerous, PPIs (Proton Pump Inihibitors) Nexium, Prevacid, Prilosec, Protonics, etc. A study in the December 27, 2006 issue of the Journal of the American Medical Association by Dr. Yang, et al, finds that people over age 50 who take the drugs that are proton pump inhibitors (PPIs) for more than one year have a 44% increased risk of breaking a hip. PPIs inhibit the body from producing stomach acid. However, some stomach acid is needed to absorb calcium, which is needed for healthy bones. Isn't that just great for our health?

Many people clients and, unfortunately, many medical professionals, think only in a linear and one-dimensional way about tummy troubles. Here is a common line of advice offered by doctors: “First, try medication. Then add fiber or a fiber supplement. If that doesn’t work, go to a dietitian so she or he can ‘fix the problem’ by providing a regimen of food restrictions.” The flaw in this approach is that a functional disorder always has both physical and psychological components.

Let's take a glance at some natural methods to help tummy troubles. How about probiotics and self monitoring techniques.

The work probiotic is derived from the Greek meaning 'for life' and has had several different meanings over the years. It was first used by Lilley and Stillwell in 1965 to describe substances secreted by one microorganism which stimulated the growth of another. It thus meant the exact opposite of 'antibiotic'. It wasn't until 1974 that Parker used it in the context we know now. 'Organisms and substances which contribute to intestinal microbial balance.' In 1989 scientist went even further to say that probiotics is a live microbial feed supplement which beneficially affects the host animal by improving its intestinal microbial balance. This definition stressed the need for a probiotic to be viable.

Although the word probiotic relating to feed supplements only dates from 1974, the history of live microbial feed supplements goes back thousands of years. Probably the first foods that  contained living microorganisms were the fermented milks that are recorded in the Old Testament. There is also evidence from wall paintings dating back to 2500 B.C. that the Sumarians were in the habit of inoculating milk to induce fermentation. While the health benefits for the individual can only be inferred, the effect on prevention of spoilage would undoubtedly have a beneficial effect on the health community.

What are the potential health benefits of probiotics? Diarrhea Brain Function Cholesterol Blood Pressure Irritable Bowel Syndrome Infection Psoriasis Chronic Fatigue Syndrome

What are some probiotic containing foods? Yogurt Kefir Aged Cheeses Kimchi Sauerkraut Miso Tempeh

Another huge misconception is that your tummy trouble is not a mind body concept. But in reality it is. Most of our clients come to us for help with relationship difficulties, work-related stress, persistent anxiety, chronic depression or other well-researched and commonly encountered challenges. How many times have you heard this unspoken message, "I, as your doctor, cannot find anything medically wrong with you, so it must be in your head.” The subtle or sometimes not so subtle implication is that this person has stomach troubles because she or he is so stressed out and overwhelmed by life." The most surprising insight is that our brain does not distinguish between what is physical and what is psychological. It creates the same neurohormonal responses either way. This new perspective allows a completely different way of looking at the problems of gastric distress. More important, it makes it possible to find new solutions.”

Many clients and, unfortunately, many medical professionals, think only in a linear and one-dimensional way about tummy troubles. Here is a common line of advice offered by doctors: “First, try medication. Then add fiber or a fiber supplement. If that doesn’t work, go to a dietician so she or he can ‘fix the problem’ by providing a regimen of food restrictions.” The flaw in this approach is that a functional disorder always has both physical and psychological components.

One objective way of fixing tummy troubles is self-monitoring. A proven way to self monitor is clients should note when symptoms occur and what triggers them. In addition, clients use a daily stress worksheet to write down stressful situations, thoughts related to what was happening during the situation and techniques that were used to cope. Tracking symptoms will help you identify more subtle triggers of your symptoms and how you respond to them. This can create a little distance between you and your symptoms so that you can see the big picture more clearly. Another way of self monitoring is relaxation. Yes. I said, relaxation. Diaphragmatic breathing activates a part of the nervous system that puts a brake on the fight or flight response. It's impossible to be physically relaxed and stressed at the same time, so that by controlling your breathing patterns you override the physical part of stress that can aggravate bowel symptoms. Think of diaphragmatic breathing as tummy breathing. If you chest rises and neck muscles are tensed then chances are you are chest breathing.

Tummy troubles can wreak havoc to anyone's life. Adding a probiotic and practicing some self monitoring techniques can go a long way into progressing your healing process. These are just natural ways that you can practice that are proven in many ways to be better than opposing methods.

References. What are probiotics? What are the health benefits of probiotics? (2015, September 23). Retrieved from http://www.medicalnewstoday.com/articles/264721.php

Why sitting all day is detrimental to your health

You probably don’t need an expert to tell you that sitting around too much could lead to a sore back or a spare tire. It is widely believed, though, that if you watch your diet and do aerobic exercise at least a few times a week, you can effectively offset your sedentary time. However, research has clearly shown that we cannot counter a pack a day smoking habit simply by jogging. In short, exercise is not a perfect antidote for sitting. Sitting itself probably isn’t any worse than other types of daytime physical inactivity, like lying on the couch watching your favorite sitcom. But for most of us, when we’re awake and not moving, we’re sitting. Most of us have heard that sitting is unhealthy. But many of us also have discounted the warnings, since we spend our lunch hours conscientiously visiting the gym. We consider ourselves sufficiently active. But then we drive back to the office, settle at our desks and sit for the rest of the day. We are, in a phrase adopted by physiologists, ‘‘active couch potatoes.’’ The first law of thermodynamics is the thermodynamic expression of the principle of the conservation of energy and states that when energy is added to a system, it is either stored or used to perform work. Applying this physical law to living entities, such as animals, provides us with the conclusion that when total energy intake is greater than energy expenditure, excess energy will be stored as body fat. The physiological states of overweight and obese are a consequence of cumulative excesses in caloric intake.

Since the 1970s, whereas the average height of American men and women has increased, the average weight has increased 25 pounds. It is tempting to attribute the increase in average weight to changes in population demographics, i.e., “middle age spread,” from aging baby boomers. However, no category of individuals has escaped without weight gain, as reflected in the trend of mean weight for both men and women. Similar trends can be seen in data from children and adolescents. Thus, it is not simply that more people are overweight or obese; the entire population is gaining weight.

So where does sitting for most of the day come into place with all this research? If you spend too much of your time in a chair, your glute muscles will actually forget how to fire. Sort of like gluteal amnesia. Your glutes are your largest muscle group. So if they aren’t functioning properly, you won’t be able to perform basic shapes and probably won’t be able to squat or deadlift as much weight. This will result in you not being able to burn as much fat. Bottom line is, muscles burn calories and your glutes are a powerful furnace for fat burning capabilities.

Weak glutes as well as tight hip flexors cause your pelvis to tilt forward. This puts stress on your lumbar spine, resulting in lower-back pain. It also pushes your belly out, which gives you a protruding gut even if you don't have an ounce of fat. "The changes to your muscles and posture from sitting are so small that you won't notice them at first. But as you reach your 30s, 40s, 50s, and beyond, they'll gradually become a lot harder to fix."

The chair you're sitting in now is likely contributing to the problem. The spine wasn't meant to stay for long periods in a seated position. Generally speaking, the slight S shape of the spine serves us well. If you think about a heavy weight on a C or S, which is going to collapse more easily? When you sit, the lower lumbar curve collapses, turning the spine's natural S-shape into a C, hampering the abdominal and back musculature that support the body. The body is left to slouch, and the lateral and oblique muscles grow weak and unable to support it. This causes problems with other parts of the body. When you're standing, you're bearing weight through the hips, knees, and ankles. When you're sitting, you're bearing all that weight through the pelvis and spine, and it puts the highest pressure on your back discs.

So what's a desk jockey to do? Think in terms of two spectrums of activity. One represents the activities you do that are considered regular exercise. But another denotes the amount of time you spend sitting versus the time you spend on your feet. Every day, make the small choices that will help move you in the right direction on that sitting-versus-standing spectrum. Stand while you're talking on the phone. It all adds up, and it all matters.

Of course, there's a problem with all of this: It kills all our lame excuses for not exercising (no time for the gym, the gym is too far away, a rerun of The Office you haven't seen). Now we have to redefine "workout" to include every waking moment of our days. But there's a big payoff: more of those days to enjoy in the future. So get up off your chair and start non-exercising.

References Levine, J., Schleusner, S., & Jensen, M. (2000). Energy Expenditure of Nonexercise Activity. American Society for Clinical Nutrition, 72(6), 1451-1454. Retrieved from http://ajcn.nutrition.org/content/72/6/1451.full Charts from the American Time Use Survey. (2015, October 26). Retrieved from http://www.bls.gov/tus/charts/ Owen, N., Bauman, A., & Brown, W. (2009). Too Much Sitting: A Novel and Important Predictor of Chronic Disease Risk? British Journal of Sports Medicine, (43), 81-83. doi:10

How to Make Peanut Butter Protein Pancakes

As a kid, I really loved pancakes. But I haven't had them in my meal plans in years because traditional pancakes are packed with ingredients that aren't optimal to support my training. Well, after some research and a little trial and error, I'm excited to share the following recipe with you. These pancakes contain slow-digesting carbs, plenty of fiber, and a hefty dose of protein, making them diet-friendly and a better option for those looking to put this childhood favorite back in the regimen.  

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Peanut Butter Protein Pancakes ~ Makes Two Pancakes ~ Ingredients: 1) 1.5 Scoops of Peanut Butter Protein Powder (Quest Peanut Butter Whey Protein Powder shown in video) 2) 1/3 Cup Buckwheat Pancake Mix 3) 1 Whole Egg 4) 1 Tbsp of PB2 5) 1 Tsp Vanilla Extract 6) 1/8 Tsp of Baking Powder 7) 1/8 Tsp of Baking Soda 8) Topping: Walden Farms Pancake Syrup

Directions: 1) Mix Protein Powder, Pancake Mix, Egg, PB2, Vanilla Extract, Baking Powder, and Baking Soda with about 1 cup of water (use a little more if it is too clumpy) in a large mixing bowl. 2) Place a pan on high heat and add some cooking spray. 3) Pour the mixture a little at a time to make silver dollar - size pancakes. 4) Flip when bubbles appear on the surface. 5) Once both are done, Enjoy!

Why I don't believe RICE (Rest Ice Compression Elevation) works

For most of my career as a health and fitness professional, the acronym “RICE” was thrown around by my professors, therapist, and physicians as a method of controlling inflammation and preventing injury. This post explores what I believe to be one of the biggest issues in the health and fitness industry. Lifelong learning is what I am about and with that, I am eager to change my approach if the science supports it. And if that means proving myself wrong at times, then I am okay with that. Icing areas of the body that have too much inflammation has been the norm for a long time. Growing up as an athlete, we were always told to go to the trainer’s room to ice down a sprained ankle or other minor injury. Soon after that we are popping over the counter fixes to speed up the healing process. Fast forward and now we have new ideas on inflammation and how our bodies naturally heal. Why are we using ice? The goal is to reduce inflammation right? But inflammation is the latter portion of a multi-step process. So are we saying that we are better at regulating the inflammatory response than the body is naturally? This is where science meets logic and I began to question these methodologies as I looked into more recent research on the inflammation process and its role in the healing process. Let’s talk about the inflammation response so we can gather a little background.

The role of inflammation in the process of healing has been misunderstood for many years. Recent neurological and immunological research has shed light on its importance in the human healing process. A clear shift in science is taking inflammation away from being the enemy of health and a condition to be suppressed and/or eliminated, to one in which its importance and role is allowed to proceed. The inflammatory response is a natural defense mechanism that is triggered whenever body tissues are damaged in any way. Most of the body defense elements are located in the blood and inflammation is the means by which body defense cells and defense chemicals leave the blood and enter the tissue around the injured or infected site. Inflammation occurs in response to physical trauma, intense heat and irritating chemicals, as well as to infection by viruses and bacteria. The inflammatory response:

(1) prevents the spread of damaging agents to nearby tissues (2) disposes of cell debris and pathogens and (3) sets the stage for the repair process.

The inflammatory process begins with chemical “alarms” - a series of inflammatory chemicals that are released in the extracellular fluid. Consequently, exudates - fluid containing proteins such as clotting factors and antibodies - seeps from the bloodstream into the tissue spaces. This exudate is the cause of the local edema or swelling that in turn, presses on adjacent nerve endings, contributing to a sensation of pain. Pain also results from the release of bacterial toxins, lack of nutrition to the cells in the area. If the swollen and painful area is a joint, normal movement may be inhibited temporarily in order for proper healing and repair to occur. Although at first, edema may seem to be detrimental to the body, but when you look at the science it clearly isn’t. The entry of protein-rich fluids into the tissue spaces (1) helps to dilute harmful substances, which may be present (2) brings in large quantities of oxygen and nutrients necessary for the repair process, and (3) allows the entry of clotting proteins which form a gel-like fibrin mesh in the tissue space that effectively isolates the injured area and prevents the spread of bacteria and other harmful agents into the adjacent tissues. It also forms a scaffolding for permanent repair.

So what should we do? We have to first understand that ice does not get rid of inflammation. It can bring core temperature down so we feel less pain but it also impedes the process of healing the affected tissue. We need to allow the lymphatic system do its job and restore our tissues to normal function. The lymphatic system serves several functions but the most important in this case is that it controls fluid balance by draining and cleansing the fluids that leave the circulatory system to deliver nutrients and gases to the tissues. In the circulatory system, our blood passes through the arteries, arterioles, and then the capillaries. The capillary walls allow the fluid portion of the blood to exit the capillaries into the surrounding tissues. Once the fluid leaves the capillaries, it is called interstitial fluid. About 90% of this fluid will diffuse back into the capillaries because of the difference in concentrations of the fluid. However, about 10% of the fluid will enter the open-ended lymph vessels. These vessels eventually deliver the lymph to locations where it can be cleansed of debris and checked for the presence of pathogenic organisms. How the lymph gets there is pretty amazing. There is no heart for this system of vessels to pump the lymph around. So, the lymph moves throughout your body by moving your skeletal muscles. The contraction of skeletal muscles squeezes the nearby lymph vessels, “pumping” the lymph through these vessels which helps us get rid of inflammation naturally.

Based on this recent research and approaching inflammation as a natural part of the healing process, here are some things that are actually effective in helping the body respond naturally:

1) Compression: Wrap the injured area in a light ace bandage. Doing this will help with stability of the area and also increase the body's ability to filter good oxygenated blood to the area. 2) Heat: Sitting in a hot tub or using a mild or low heat heating pad will also assist in filtering good oxygenated blood to the area. 3) Using Skeletal Muscles to your benefit: If the area is able to work under little to mild restriction of range of motion, try performing some very light exercise. Utilizing our ability to squeeze skeletal muscles at or around the injured area can also help the body deal with the inflammation naturally. 4) Electrical Muscle Stimulator: The use of these devices has increased dramatically in the last 15 years. They are now sold almost everywhere and can be beneficial in helping the body use skeletal muscles to help the lymphatic system do its amazing job.

References Wassung, K. (n.d.). The Role of Inflammation in the Healing Process. Retrieved from http://cichirowc.com/uploads/2012-01-30_Inflammation_and_the_healing_process.pdf

Broken Mirror Syndrome

A form of obsessive compulsive disorder that may affect as many as 1 in 100 people, according to the International OCD Foundation. The disorder commonly starts in adolescence when children begin to compare themselves to their peers. The obsessions can consume a person's thoughts, harming every aspect of their life. In 2007 I was preparing for my 2nd bodybuilding competition. Seeing the changes in my physique week by week had me pumped up and highly motivated. Around two weeks away I started to feel myself slip into a negative state of mind. I quickly snow balled out of control and found myself making trips to the nearby gas station to load up on all the sweets and junk food I could find. I remember one time I ate over two dozen honey buns. Crazy right? Sitting in my chair that was given to me by a client I would lay back and tell myself how I would fail at the goal of placing in the top 5 of one of the largest Texas shows around because I didn't deserve it.  I missed my goal of placing in the top 5 by placing 7th in a very tough line up of 20+ competitors. It taught me a valuable lesson and I slowly patched the behavior but it took me years to fix it.[/vc_column_text][vc_empty_space height="32px"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Here are some of the strategies that helped me get back in a better frame of mind. It started the road of loving myself again:

Behavioral Experiments

This can be critical in testing thoughts. An example would be, "If I criticize myself after overeating, I'll overeat less" vs. "If I talk to myself kindly after overeating, I'll overeat less." Figuring out whether self-criticism or self-kindness is more effective in reducing future overeating. This will help counteract thoughts like when your kind to yourself you will give yourself a free pass to overeat and lose self-control.

Thought Records

These are also designed to test the foundation of thoughts. "Everyone thinks I'm ugly." You could do a thought record evaluating the evidence for and against that thought. Things against the thought would be like "My best friends always says she is jealous of my body." "Backstage all the girls said they loved my hair and make up." Look at the thoughts that were negative vs the ones that were positive side by side. Come up with more balanced thoughts like, "I feel like this when... Feeling like this is negative. If I was really ugly my boyfriend wouldn't tell me I was beautiful all the time." Thought records help on a logical level.[/vc_column_text][vc_empty_space height="32px"][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="35649" alignment="center" style="vc_box_border" border_color="grey" img_link_large="" img_link_target="_self" image_hovers="true" img_size="300x300"][vc_empty_space height="32px"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Happy Activity Scheduling

Write down the next seven days down on a piece of paper. For each day, schedule a pleasant activity that you wouldn't normally do. Doing activities that produce higher levels of positive emotions in your daily life will help your thinking become less negative, narrow, and rigid.

Situation Exposure

This involves putting things you would normally avoid on a list. For example, a person that hates looking in the mirror, wearing things that show there arms, or covering the scar that you have hated for so long. Work your way into these things slowly. Experiment with each item several times over a period of time until the distress you feel about being in that situation is about half of what it was the first time.

Imagery

Try bringing to mind a recent memory that provoked you to feel a certain way. Play it through your mind and keep visualizing the image in detail until your level of distress reduces about half its initial level.

This list of techniques is a short list but will give you a good idea of the variety of techniques that are used for self therapy. They helped me over come a lot and put me in a better place emotionally, spiritually, and physically.

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Mental Imagery

Surrealism had a great effect on me because then I realized that the imagery in my mind wasn't insanity. Surrealism is my reality."  - John Lennon

There are four factors that impact the quality of mental imagery: perspective, control, multiple sense, and speed. I will describe these four factors to help you tap into a powerful tool to take you to another level.

Imagery Perspective. This refers to where the "imagery lens" is when you perform imagery. When I first started preparing for competitions I would buy all sorts of bodybuilding movies. I would watch them to prepare my mind on what I needed to go through to achieve my goal. Sort of like a football player watching film before the next game to prepare for his opponent. This is an external perspective that involves seeing yourself from outside your body. The internal perspective involves seeing yourself from inside your body looking out, as if you were actually performing the sport. I achieved a new level of mind-set when I began to sit quietly and imagine myself going through my workout before I even got to the gym. Sweat falling from my face, every repetition done with perfect form and each exercise done to its maximum capacity. Research indicates that one perspective is not better than the other. But each individual should find what works best for them.

Control. Silence in the room, my mental imagery is full tilt. I'm about to attempt my best lift of 315 lbs on bench press for 6 repetitions but at my 4th repetition I put the weight up and did not finish the last two repetitions. Why is this? This is imagery control, which is how well you're able  to imagine what you want to imagine. It's common  for athletes to perform poorly in their imagery and it often reflects a fundamental lack of confidence in their ability to perform successfully. If you make a mistake during imagery, do not let it go by. Press your "imagery playback" and edit the imagery video until you do it correctly.

Multiple Senses.  This is not called visualization because it is more than just visual. Good imagery involves the multi-sensory reproduction of the actual sport experience. When I utilize mental imagery I picture the way I feel before the training session, the smell of the gym, the noises around me as other people are achieving their goals and it makes the experience real. The most powerful part of mental imagery is feeling it in your body. It really ingrained new technical, mental skills and habits. You see world-class athletes do this all the time before competitions.

Speed. The ability to adjust the speed of your imagery will enable you to use imagery to improve different aspects of your sports performance. When I would use imagery to think about the 315 lbs bench press I would always perform the movement as slow as possible to make sure that I would be using the correct form and every muscle fiber was involved to move the weight up and down. When you first start to work on technique in your imagery, slow the imagery video, frame by frame if necessary, to see yourself executing the skill correctly. As you see yourself  performing well in slow motion, increase the speed of your imagery until you can perform well at "real-time" speed.

I hope that the four factors that go into mental imagery have helped you in some form or fashion. They really resonate with me and I love to share information that helps me in hopes that it will help someone else.