Thoughts to Reality

Imagine for a moment how it would be if every time you thought of something it would suddenly become real. If that were the case, upon what things would you focus your thoughts?

If you knew for certain that thinking would instantly make it so, how would that change the nature of your thoughts? Would you focus your thoughts on worry, frustration, anger and resentment, or would those thoughts be more directed toward the positive possibilities?

Of course, you know that your thoughts do not instantly create your reality. Yet those thoughts do indeed have a powerful influence on where your life leads. For your actions are certainly guided by your thoughts. And the actions you take do indeed have a major impact on your life and your world.

In fact, the thoughts with which you most consistently fill your mind do eventually become real. It just takes some time. So keep in mind what would happen if your thoughts were to suddenly become real. Because one day, they will be.
-- Ralph Marston

Changing Behaviors

How many times have you heard people say they wanted to do something?

…To lose weight
…To be stronger or bigger
…To travel oversees
…To get a job that pays more
…To go back to school
…To start own business

But, what does one really do to achieve their wants? Most of the time there is a huge gap between wanting something and actually doing something to get it.

Often times people see where they are, and where they could be.
But then the brain non-consciously calculates the distance to get from point A to point B. Often times a conflict of interests arises and the brain realizes that in order to make the change it might mean giving up something else important or changing a current lifestyle, which can create stress. In order to avoid the stress some people may choose to not go after their goal. The prime reason people do not do something is because they are afraid of failing.

Instead of taking the risk, people often make excuses as to why we can not achieve their goal.

...I do not have time to go to the gym to lose weight
…I have a fast metabolism, I can’t gain weight
…Gas prices are too high for me to travel right now
…I do not want to have to start over somewhere new
…I do not have time to juggle work, school, and a family
...I do not have the means to start my own business

Negative thoughts prevent change from happening. The most common ones are:

• Arguing the downside to change (I can not cook healthy because my kids will not eat it)
• Denying the need for change (I am not as fat as other people, I do not need to lose weight)
• Accusing others of getting in the way (I do not have time to work out because I have to take my kids to practice)
• Disagreeing with advice to change (I do not see the problem…)
• Begin the process half-heartedly (ok, ok…)
• Getting moody when actioning change (grrr, its not fair that I have to go to the gym and workout while you get to sit around and eat ice cream all night)
• Procrastinating and delaying tactics (I’ll start tomorrow…)
• Claiming past failure is proof of inability to change. (I’m destined…)

In order to be successful, one needs to first change their thinking pattern. Such as:

• Accepting the need for change (I have a problem, and I can…)
• Arguing the upside to change (it really helps me move on…)
• Getting others to help (What I need you to do for me is…)
• Affirming those trying to support you (this is great, so can you do…)
• Agreeing with advice to change (Yes, you are right, …)
• Sacrifice a lot of investment/effort (I need to do all these things…)
• Being positive when actioning change (I can do this bit first, then…)
• Starting small things now (today I will get this…)
• Asserting failure is normal (it’s just a setback…)
• Asserting that change is probable (I’ll get there in the end…)

Changing Behavior is rarely a single event. The individual moves gradually from being uninterested…
To considering a change… To deciding and preparing to make a change…
To making the change and continuing with the change.

It often takes a lot of small positive changes to eventually change a certain behavior.
In order to figure out what those small changes should be, you need to ask yourself some questions.

• Why do you want to change?
• How important is it on a scale of 1-10? If it is only a 7, why is it a seven and not a 5? Why is it not a 10?
• What do you think you need to do?
• Have you tried to change this behavior before? If so, what worked well in the past? What did not work so well?

If you answered these questions and have realized that it is truly important for you to change a certain behavior, then you need to decide how you are going to do it. If you need help, make sure to ask for it.
Avoid doing the things that did not work well in the past. Revisit what worked well and make small mini goals using those concepts. 3 months of planning is all the brain can really process at one time. If a goal will take longer than 3 months, it is easy to lose sight of it. Therefore, long term goals need to be written down and placed in an area where you will look at it frequently. In order to not lose focus, small mini goals should be set along the way. Goals should always be realistic, measureable, and have an end date. In order to be successful you need to own your goal. Once you have thought of some goals, you need to vocalize and write them down in your own hand writing. Also write down what you will do to achieve each mini goal. Put them in a place where you will see it every day and repeat them out loud to yourself. Make sure to keep track of your progress and reward yourself when you reach each mini goal.

Accomplishing a goal is never easy. There will always be people or events that create setbacks. They key to success is changing the way you think about those setbacks.
Cognitive Restructuring Techniques are techniques you can use to help change your thinking patterns. They include:

• Changing the thought process about a particular situation from negative to positive
• Develop a plan of action for a possible re-lapse before it happens.
• Remember that no one can take away your ability to react to a different situation, you can control your own actions.
• When negative thoughts come into your head, tell yourself to STOP!

It is your decisions, words and actions that determine your success. What small change are you going to make this week to help you accomplish your long term goal?

Seize the Day

Today will proceed right along, no matter what you do. You can't stop it, and you can't hold on to it. What you can do, is use it for all it's worth.

You can choose to put forth the absolute minimum effort necessary to make it through this day, and you will indeed make it through the day. Trouble is, tomorrow you'll end up right back where you started, with the need to make it through another day.

Instead, use today for all it's worth. Make the effort to make some real progress. You know what needs to be done. You know what you want to accomplish. Now is the time to do it.

Instead of "making it through" focus on "making it happen." Think of one little thing you can do today, that will improve all your tomorrows, and then do it. Surely you have the time and energy for one little improvement. Think of the difference it will make.

When you're already moving sideways, it doesn't take that much more effort to change your direction to forward. Today is here right now. Use it!

Perspective

Look up at the stars on a clear night. You are not looking at some illusion. They are really there. The vast magnificence of the universe is not "out there," it is real and it is here. You are right in the middle of it.

Though your problems of the moment may seem overwhelming, stop and ask yourself, "Compared to what?" Consider that the sun will rise tomorrow. The seasons will continue to change. The light from distant stars will continue to stream across the vast reaches of space, to sparkle before your eyes.

Are your challenges really insurmountable? If they seem to be, then enlarge your perspective. You have plenty of room to do that. You have an entire universe against which to consider those challenges. Back off far enough, and they will appear very tiny. Look at a big enough picture, and you'll find the courage, energy and inspiration to move on through those seemingly overwhelming problems.

Do it Today!

There is something you have been putting off. There is something you have been meaning to do, and you have been waiting for the perfect time to do it.

Today is that time. Today is the day for going ahead with it. Right now is the time to make the first step, to get started. Don't wait any longer. If you intend to do it, prove it with your actions today. Make a true commitment. Go beyond "thinking about it." Thinking is a great way to start. Now you must take action.

Are conditions absolutely perfect today? No, they will never be. Every day from now until the end of time there will be a completely reasonable, entirely valid excuse for not going forward. You must ask yourself if you're ready to stop wasting your energy on excuses and start putting that energy to work with your actions.

Choose to go forward today. Commit to the future with your positive action. Right now there is a step you can take. Get going now and soon you'll be all the way there.

Congrats to the MN Gopher Bodybuilding Champ!

Many of you know that my boyfriend, Gary Ronning, has been getting ready for the 2008 bodybuilding season. He wowed the crowd at his first of three shows last weekend, the MN Gopher Bodybuilding, Fitness, and Figure State Classic. He placed first in the heavyweight division and won the overall title. Here are some pictures of the champion.

Choose What You Want To Do In Life

This Life is Yours
Take the power
To choose what you want to do
And do it well
Take the power to love what you want in life
And love it honestly
Take the power
To walk in the forest
and be a part of nature
Take the power
to control your own life
No one else can do it for you
Nothing is too good for you
you deserve the best
Take the power
to make your life
Healthy
Exciting
Worthwhile
and very happy
While you
Reach for
Your dreams
- Anonymous

Beyond Circumstance

No circumstance has the power to distract you from the direction you have chosen. Anything that knocks you off track does so because you have allowed it to. Keep in mind that you give power to your circumstances. You imbue them with your life, your purpose and your meaning. They are your reflection, not your essence.

The world around you can influence you to the extent that you allow it. There is a part of you that no one; no thing can ever touch without your participation. The direction in which you point and focus that essential core of your being will largely determine the quality of your life.

Pain and pleasure may both be quite compelling, yet they are outside of who you really are. Circumstances may be very alluring or terribly frightening, yet you exist beyond those circumstances. Keep that ever in mind, and be true to your greatest possibilities.

Consider This

Next time you decide to skip a workout, cut your cardio session short, do one less rep because you are tired and no one is looking, or take a bite of that cookie your child is eating...

Consider This!
If 99% Were Good Enough

• No phone service for 15 minutes each day.
• Two million documents will be lost by the IRS this year.
• 811, 000 faulty rolls of 35mm film will be loaded this year.
• 22,000 checks will be deducted from the wrong bank accounts in the next 60 minutes.
• Unsafe drinking water 3 days a year
• 11,314 phone calls will be misplaced by telecommunication services every minute.
• 12 babies will be given to the wrong parents each day.
• 268,000 defective tires will be shipped this year.
• 14,208 defective personal computers will be shipped this year.
• 103,260 income tax returns will be processed incorrectly this year.
• 2,488,200 books will be shipped in the next 12 months with the wrong cover.
• 5,517,200 cases of soft drinks produced in the next 12 months will be flatter than a bad tire.
• 2 plane landings daily at O’Hare International Airport will be unsafe.
• 3,056 copies of tomorrow’s Wall Street Journal will be missing one of the three sections.
• Two million people would die from food poisoning each year.
• 18,322 pieces of mail will be mishandled in the next hour.
• 291 pacemaker operations will be performed incorrectly this year.
• 88,000 credit cards in circulation will turn out to have incorrect cardholders’ information on their magnetic strip.
• $9,690 will be pent each and every day on defective, often unsafe sporting equipment.
• 55 malfunctioning automatic teller machines will be installed in the next 12 months.
• 22, 000 incorrect drug prescriptions will be written in the next 12 months.
• 114,500 mismatched pairs of shoes will be shipped this year.
• $761,900 will be spent in the next 12 months on tapes and compact discs that won’t play.
• 107 incorrect medical procedures will be performed today.

If You Ever

If You're Ever... If you're ever going to do the things you wish to do, now is the time to start. If you're ever going to become the person you know you can become, now is the time to do it. If you're ever going to fulfill the great and wonderful possibilities that are surely yours, now is the moment to begin in earnest.

A full and rich life is yours for the making, but it won't just be handed to you, no matter who you are. Your life, your fulfillment, requires your active and committed participation. And now is the time for that to happen. The past is long gone and the future is yet unavailable to you. Now is when you can make a difference.

What are your dreams, your hopes, your ambitions? Now is the time to follow them with the passion that you know you have. Now is the time for action, for commitment, for purpose. Putting it off until later will only cheat you out of what you could have become. Do it, be it, live it now. It's the grandest opportunity you could ever imagine.