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Stress is defined as a force exerted upon our bodies that tends to strain or deform us. This stress may impact on us mentally, emotionally or physically and thus contributes to the wear and tear of our bodies. The result is that we lose a significant amount of the joy of living and hasten our early demise.

Modern diets, whether conventional our alternative are a major contributor to our stress level. These diets require us to be consciously aware of our daily caloric intake to ensure that it does not exceed our daily metabolic output. This process requires vigilance twenty four hours per day, seven days per week indefinitely. It involves resisting the temptation for our favorite foods and the portion amount that we feel would give us full satisfaction. No wonder diets fail. You could consider the failure of diets as an attempt by our body to reduce stress. So which is worse, being obese or stressed. This may be the reason why fat is associated with jolly.

But we can be slim and jolly. What we need is a diet that shifts the burden of caloric balance from the domain of the conscious to the responsibility of the unconscious. This certainly will allow our minds to be relaxed at least in one area of our lives. The Sabbatical Diet only requires a single simple conscious decision daily to ensure complete caloric balance. By giving the unconscious mind the appropriate signal we are guaranteed a satisfactory regulation of our body fat while maximizing the body’s healing potential and thus slowing aging. This diet also prevents and controls diabetes, high cholesterol and other chronic non-communicable diseases.

So “why worry” and be stressed “be happy” and slim.

Dr. Robert Robinson MBBS. DM.(Int. Med.) is a specialist in Internal Medicine trained at the University of The West Indies. He has over ten (10) years experience in the management of patients with obesity and other chronic non-communicable diseases. He is the author of the book “The Sabbatical Diet.” http://www.sabbaticaldiet.com

Anxiety is a response which is innate in every healthy human being. We will all step back from the edge of a precipice, or jump when we hear a loud bang. Some of us however are more prone to anxiety than others, and controlling or curing anxiety relies upon understanding what anxious people do differently. Eastern philosophies have long known the importance of how one views one’s environment. There is the age old tail of two travellers approaching a mountain range. The first traveller, looking forward to reaching his destination and relishing the new sites and sounds, sees the peeks reaching to the sky and views them as nature’s gems, a site to behold. The second traveller, homesick, weary and loathe to reach his destination, views the very same peaks, from the very same angle, but thinks of them as the teeth of the entrance to hell.

The moral of this slightly melodramatic tale is that our environment is what we perceive it to be. We think something is dangerous only because, either consciously or unconsciously, we tell ourselves that it is. The process goes something like this:

Events —-> Our interpretation —-> Negative self talk —-> Negative emotions and reactions

Why we tell our selves that a certain situation is dangerous is another matter, we have learned to do that in the past and the cause is not necessarily important now. The important thing is that we stop this negative self talk.

At this point it becomes necessary to accept that both the cause and solution to your anxiety issues lie inside you. It’s easier to blame it on brain chemistry imbalance, genetic weakness, and all sorts of other matters outside your control, but the simple truth is that by accepting responsibility today you can set in motion a very profound healing process.

Negative self talk doesn’t just effect people with anxiety and panic attacks, it also effects those people who are constantly worried, too stressed, can’t relax, or get depressed.

Negative self talk often starts with “what if…” type questions or self limiting statements like “I can’t do that”, or “I can’t cope”.

The traditional way of counteracting these negative thoughts is through cognitive therapy. You capture the thought and argue it out, either in your mind or on paper. For example:

“What if the elevator gets stuck?”
“I won’t be able to cope, I’ll go mad and may die, I’ll faint, people will think I have a problem.”

“Is that true? Let’s examine the evidence.”
“You have always coped in the past and will again in the future, panic can’t make you mad as nasty as it feels and neither can it kill you. Neither does it often make you faint as your blood pressure goes a bit higher, not lower. Lots of people fear getting stuck in a lift, no body would think you were weird. But here’s the big news: the lift is the safest form of transport, the chances of it getting stuck are thousands to one.”

This kind of reaction can often lessen the impact of the negative self talk and open up new choices. It is a great first line of defence, but other methods exist which will banish the negative self talk, instead of merely keeping it at bay. The problem with cognitive therapy is that it sticks to conscious, surface thoughts. I would recommend doing cognitive therapy but supplementing it with something like the Sedona Method, which gets deeper into the issue and bridges the gap between psychoanalysis and cognitive therapy.

http://www.anxiety2calm.comAnxiety 2 Calm looks at various techniques to overcome anxiety, panic attacks, phobia and stagnation. It includes sections on the Sedona Method, EMDR, and much more. All information is free and there is also a blog and a forum and many more interactive features. Feedback on experiences with medication and those expensive programmes and CD courses that are always advertised is useful to help others who are in a similar predicament to yourself or your loved one.

In part one of this article series, I share my professional opinion that lifestyle choices outside of your fitness program ultimately affect your fitness goals and results. In part two, I gave you the science behind my rationale. In part three, my goal is to make some helpful conclusions and leave you better prepared to get the fitness results you seek for years to come.

A review of the research: Current research indicates that life-event stress, inadequate sleep and poor exercise nutrition can all lead to elevated levels of cortisol. Scientists believe that this excess cortisol may lead to a variety of health problems including impaired carbohydrate metabolism and increased abdominal fat. Within the exercise setting, excessive cortisol can lead to immunosuppression and overtraining syndrome. In addition, research indicates that lifestyle can influence exercise-related cortisol release. Thus, people with high lifestyle stress will release more cortisol during an intense bout of exercise as compared with someone who has a lower stress level.

In my own professional experience, I’ve found that if someone is making lifestyle choices that would promote and excessive cortisol response, I will reduce the total duration of their exercise program over the period of the week. In severe cases, I may also reduce the intensity of exercise. The best option, in terms of achieving measurable physical improvement, would be for the person get more sleep, eliminate unnecessary stress, and eat an adequate supply of total calories and carbohydrates. If people don’t adhere to these recommendations and continue with the typical exercise program length and intensity prescribed for someone with lower stress levels, they are likely to have fat loss and strength increases grind to a halt, develop a cold within a short amount of time, or more yet, get injured. The body can only take so much before it gives in.

For long-term results, you must consider these non-exercise variables and how they affect your life. You are also wise to adjust your exercise program appropriately. You may consider the use of a personal fitness trainer with a good reputation and impressive track record. If you decide to go this route, discuss these ideas with them. If they don’t seem to get it, run the other way. You want a trainer who understands how these variables affect your life and your fitness results.

If you try to do it on your own, be aware of signs of overtraining. If you are sensing that you are over-doing it, back off. Some of the easiest ways to tell that you may be overtraining is becoming more moody than typical, as well as a noticeably reduced enjoyment of exercise. Researchers have found that mood is an exceptional measure of overtraining within athletes. In a research measure called the Profile of Mood States (POMS), researchers have found that most exercisers will have higher vigor as well as lower tension, depression, anger and fatigue than the general public. However, this can reverse during overtraining in which exercisers and athletes have shown lower vigor as well as higher tension, depression, anger and fatigue than the general public.

In this fast-paced world, effective people know that they need to stay fit to stay on the top of their game. However, many high-achievers push to hard and don’t listen to their body’s or pay attention to other lifestyle variables. Your body is not a machine that can keep going with no maintenance checks or repairs. Paying close attention to your sleep, nutrition, and stress levels will help you learn more about how you perform optimally and will help you enjoy a fit and healthy lifestyle for years to come.

Doug Jackson, M.Ed., CSCS is the owner of Personal Fitness Advantage, a high-end personal fitness training business in Weston, Florida. Doug also publishes and is Editor-in-Chief of Fitness Empowerment, an industry leading electronic newsletter that accepts free subscriptions at http://www.personalfitnessadvantage.com. His forthcoming work, Family Fit Plan (http://www.familyfitplan.com) is geared towards helping families spend quality time together and get in great shape at the same time. For media stories, personalized consulting, or to attend one of Doug’s educational programs, visit his website at http://www.personalfitnessadvantage.com.