Secret # 9: Get Enough Protein

Decide which kinds of lean protein you enjoy most and have them available in a convenient form at all times. Try some new kinds of protein, like protein powder, protein bars and hummus. Remember that one ounce of protein is about the size of one-third of a deck of cards. If you like fish, make it your new best friend. If you don't, find other lean protein sources to love. Package chicken, turkey and other frozen meats in single-serving bags in the freezer. Always have some hard boiled eggs in the fridge for a nice, filling, healthy snack.

Canfield

Jack Canfield, America's #1 Success Coach, is founder of the billion-dollar book brand Chicken Soup for the Soul© and a leading authority on Peak Performance and Life Success. If you're ready to jump-start your life, make more money, and have more fun and joy in all that you do, get your FREE success tips from Jack Canfield now at: www.FreeSuccessStrategies.com

Daily Disciplines for Effortless Success
by Jack Canfield

Hand’s down, one of the most popular questions I’m asked by students is this… “Jack, what are your most important daily actions that you correlate with your success.”

In fact, Oprah Winfrey asked me a similar question just days before appearing on her show. She asked me to come up with some easy-to-apply steps for her viewers to start applying The Law of Attraction in their lives.

One of the basic first steps is to determine, write down and talk about what you do want, not what you don’t want. Be as specific as possible. Once you have clarified what you want, do the following each and every day.

1. Morning Intention, Visualization and Releasing

As soon as you wake up in the morning, take about 5 minutes to focus your mind on your desires, goals and intentions. Start by sitting in a comfortable position, closing your eyes and visualizing your desires and goals as already being fulfilled. Spend 30 seconds to a minute on each of your core desires and goals. You can also take a few moments to visualize your day going exactly as you would like it to.

When you do this, you will often find negative limiting beliefs that are the result of negative programming from your childhood will come up. You may hear thoughts like “I could never afford that,”“there’s no way I’ll ever get that,” or “who am I kidding?” coming up. If you do, use one of the many releasing techniques that are available (see the list below) to release the negative thought. Don’t fight or argue with the thought; just release it.

Remember to also spend several moments feeling the feelings you would feel if you had already manifested your desire in your life. The intensity of the feeling is what fuels the intensity of the attraction.

If you're interested in learning a powerful releasing technique, check out the new documentary movie about the emotional freedom technique (EFT) I use, Try it On Everything; I highly recommend it.

2. Use External Images to Keep you Focused on Your Desires and Goals

Keep yourself focused on what you want to manifest by surrounding yourself with visual images of the things and experiences you want to create in your life. There are many tools you can use for this, including creating a Vision Book from our Dream Big Collection

Cut out pictures of the things you wish to own (like your ideal car or home) and pictures that represent the experiences you want to have (like the perfect relationship, your ideal job, perfect health, being at your ideal weight, more joy, inner peace or balance in your life) to remind yourself of how you want it to be. Put them somewhere where you will see them every day—on the mirror, the refrigerator, or in your Vision Book.

For even greater impact, combine your pictures with words that reflect your desired outcome, such as abundance, romance, fun, vitality, etc. I think you get the picture.
When you look at any of these pictures, do what Bob Doyle, who is featured in The Secret teaches— think the thought, “THIS IS MINE NOW! THIS IS WHO I AM!”

3. Think a Better Feeling Thought

Start paying attention to the many times during the day that you have emotional responses (to other people, experiences, or your own thoughts) that are not in alignment with having or producing your desires. Pay special attention to when you feel disappointment, resentment, frustration or anger about your experiences and circumstances.

Remember, it’s your feelings (which are created by your thoughts, opinions, and beliefs) that are creating your current circumstances. You must make a shift by changing your thoughts to ones that make you feel better (i.e., raise your vibration). Remember that you must become a vibrational match for the things and experiences that you want to attract into your life.

It is especially important to focus your thoughts and behaviors on things that cause you to feel joy. Focus your thoughts on thoughts that bring you joy (your lover, your best friend, your grandchildren, your favorite vacation spot) and your actions on doing the things you love to do (pet your cat, work in your garden, listen to your favorite music).

4. Have an Attitude of Gratitude

It is critical to take time each and every day to focus on what you are grateful for! Some people do this in the morning before or after they visualize their desires; others prefer to do it in the evening. Focus on all of the things in your life (most of which you take for granted) that you are grateful for—your health, your children, your job, the nice weather, electricity, running water, a nice stereo system, your flower garden, your pets, your friends).

No matter what your situation, there are always things to be grateful for. The more you focus on what you are grateful for, the more things and experiences you will attract to be grateful for. You may wish to log your findings in a Gratitude Journal.

5. Take Action

There are two kinds of actions you can take. Obvious actions are things like, if you want a better car, going to test drive all of the models you are interested in and choosing the exact car you want to have, and saving 10% of your income in a “car account.” If you want to be a doctor, apply to medical school.

There is also what I call “inspired actions.” Once you begin to do the things described above, people, resources and opportunities you need to manifest your desired result will start showing up. You are going to find that you have inspired ideas; you must act on them. You must follow those gentle proddings from your intuition. Often these intuitive impulses will have no seeming connection to achieving your goal, but if you follow them, they will lead you down a path of wonderful fulfillment.

Here’s a quick way to know if the actions you’re taking are taking you closer to the fulfillment of your dreams and desires.

If you are feeling joy while you are doing them, then you are on the right path. Remember, joy is your internal guidance system, just like the GPS system in a car, telling you are taking the right actions. Follow your joy.

6. Acknowledge That it's Working

If you start to see something change for the better, acknowledge that it is happening. Appreciate it. When you find the perfect parking space, acknowledge it. When you get the table you want in the restaurant, acknowledge it. When you receive unexpected income, acknowledge it. When you meet someone who can help you achieve your goal, acknowledge that Law of Attraction is working. The more you acknowledge that it’s working, the more it will work. It’s that simple.

If you are attracting things into your life that you don’t want, remember that the Law of Attraction is still working. Instead of thinking or saying, “It’s not working,” ask your self, “What am I focusing on, thinking about, talking about, feeling or doing that is bringing this into my life?”

If you want to know what you are thinking about, notice the results you are producing in your life. To change those results, you will first have to change your vibration by changing your thoughts and feelings.

When you make a commitment to take these actions each day, you’ll start to move forward, with confidence, in the direction of your dreams. Believe that they are not only possible, but that they are already in progress.

See if you can discover ways to immediately implement what you discovered from today's message into your life.

New Lift

Hey guys,

I am changing the way we do LIFT. Attendance has been low for some time now, and after speaking with Dennis we decided to go another way with it. It will no longer be a 6 day a week class. For the time being at least, we are going to do a couple six week series a year. Probably one at the first of the year, maybe spring, maybe fall. We will see. But when we are doing them they will be in the bulletin and I will send an email to you all. I will keep the blog going all the time. So keep checking it for tips on food and exercise and other info. I am available for hire if you want to work out one on one. :-) I am a certified Christian counselor and as soon as the right class comes up I plan to get my personal trainer certification renewed... so we will work on the whole package.

If you have any questions, you know how to reach me.

Love you all,
Jessi

Jesus Encouraged People by Rick Warren

In our Devotionals series, Pastor Rick Warren discusses the Bible passages that inspire him the most. Today's Devotional is based on this passage: "We who are strong in the faith ought to help the weak in order to build them up in the faith" (Romans 15:1).
Jesus encouraged people, and he told those who are strong in faith to make a point of encouraging others in their faith (Romans 15:1). We all need confidence. When you know that someone believes in you, it brings out your best. Jesus did this with the Apostle Peter. "Petros," Peter's name, meant pebble. But Jesus said, "Pebble, you're going to be a rock. I'm giving you a new name." When Jesus said that to Peter, the apostle was anything but a rock. He was Mr. Impulsive, Mr. Foot-in-Mouth. But Jesus didn't tell him what he was—he told him what he could be. He gave Peter confidence to live up to his potential. We all need encouragement. Over the years, I've kept an Encouragement File. Every time anybody writes me a note, a card, or a letter, I file it. Even if it's mildly encouraging, like "Better luck next time," or "You tried on that sermon—good try," it still gets filed. Then on days when I'm discouraged, down, and tired, I get out the Encouragement File and read through all the letters and cards that I've collected. When you give encouragement, it needs to be genuine. So, give from the heart and with sincerity. Encouragement also needs to be regular—don't be stingy with your encouragement. And encouragement needs to be specific. Instead of saying, "I enjoyed the meal," say, "I can tell you put a lot of effort into this meal and the seasoning you chose was perfect." Instead of saying, "You did a good job," say, "I noticed you handled that angry member with tact and you maintained your cool under pressure."

Skinny Chick Secret #8

Don't Make Unplanned Food Stops

This may be a hard one for people who have really made a habit of this. (I am unfortunately in this group.) If there is something you really can't live without, you should plan for it and work the rest of your daily calories around it. These treats can be quite high in calories and will likely make the rest of your day quite restrictive, so I wouldn't advise doing it often. Think about the unplanned food stops you tend to make. Where are the high-risk food vendors in your life? Can you change your routes to avoid them? Resolve to stop stopping. Realize this is not something skinny chicks do, at least not the gals who have to work at it. Resolve to be like the skinny chicks and feel inspired by their willpower. Remind yourself that if you had that treat you wouldn't feel as good about yourself, you'd feel sluggish afterward, and you'd pay for it in the end with weight gain, more exercise, or less real food later on. Add up the amount of money you save each time you don't buy the snack and use the money toward something terrific-like skinny jeans. ;-)

12th 5k workout

This is it! walk 5 min to warm up. jog 30 min. walk 5 min to cool down. WOOHOO!! You did it!! You are officially a "jogger". :-) Now keep it up. If your joints start bothering you, mix it up with some bicycling or other low impact exercise. Always listen to your body.

11th 5k workout

walk 5 min to warm up. jog 25. walk 5 min to cool off. actually a shorter workout than yesterday. YOU CAN DO IT!

10th 5k workout

walk 5 min to warm up, walk fast 1 min, jog 15 min, walk 2, jog 15, walk 5 to cool down.... no problem!

Skinny Chick Secret #7

Eat High-Bulk, Low-Calorie Foods

Buying food that is as close to it's natural state as possible is the best way to incorporate this secret into your life. Shopping in the outside aisles at the grocery store is a great way to keep refined, processed purchases to a minimum. Only if you find products with 3 grams of fiber or more in those inner aisles should you be pausing to shop there. Think about what veggies you love and make a point of picking some up on a regular basis. Make sure to have some of your favorite fruits on hand, particularly the more fibrous fruits like oranges, mango, and pineapple. Beware of canned fruits and vegetables that come packed in sugar and/or salt. Take a look at the breads and other baked goods you eat and shop around for some whole-grain versions. Make a point of planning meals that are as high bulk but low calorie as possible, such as stir-fries, vegetable casseroles, and fruit salads. When you are eating out, select the whole-grain options and pick meals with vegetables on the side instead of pastas or rice.

9th 5k workout

Walk 5 min at a moderate pace to warm up. Walk fast 1 min; jog 12 min. Tired? Slow down. Walk for 1 min; jog for 12. Stroll for 5 min to cool down. You made it 36 min! Susyn Davis is my hero, she never stops!!