The thing is, change takes time and happens one step at a time. Your mental energy is finite and every decision you make uses it. This is especially true if you are using “willpower” toward a new endeavor or one in which you’ve struggled in the past. The key to successful change is giving yourself permission to master one change at a time.

It is time to build on your clean, strong foundation in this excerpt from EMPOWERED. There are three things which happen when you reframe the way in which you eat and exercise. First, you change from external to internal meaning. Second, you make choices from autonomous strength, rather than following the dictates of others. Third, your motivation becomes positive and not negative.

You continually get messages which influence you. Today more than ever, you are inundated by social media, traditional media, advertisers, so-called influencers and, not to mention, the ideas and opinions of your family, friends and peer group. You are a social animal and you have adopted, at least some, of other people’s views about diet and exercise. It’s time to decide which ones to keep and which ones do not serve you.

Change is going to happen, whether you like it or not, and you won’t be “perfect,” so let’s forget about that right now. Holding onto some idea of what you think you “should” be is also a sure path to disappointment. Worst of all is trying to be what someone else says you should be. You decide for yourself. The key is to know why you are materializing your dream.

It's time to take an honest look at your health and acknowledge the flimsy gauze of excuses you’ve allowed to cover up your real self. You are ready. All you need to do is decide to become who you are. You feel the pull of a desire to be who you deserve to be and are reading this post. Let’s get started!

You would not be reading this if you weren’t ready to own your power. This process is based upon an acknowledgment of the influence your thoughts and feelings have over your body. In these pages you will address the influence of your family, friends, the media and others in your life. This is not about blaming yourself or others for where you are now. When you begin to recognize and release the fallacious mind viruses you innocently accepted, you can release them and choose a mindset that supports you. It is your willingness to release mental patterns, which opens you up to the joyful aliveness you deserve.

What you think you become, is one of those truisms we all acknowledge and may not live. The incessant bombardment of ideas, opinions and feelings you are exposed to each day can smother you in mental chaos. This confusion leads to malaise and, if you’re not vigilant, a loss of hope.

You say you’re too busy to take care of yourself? Do you have 10 seconds to spare? If you feel crazy, do you have 10 minutes to invest in your health? Take a look at the best ways in which you can make the most of those precious 10 seconds or 10 minutes:

Why do you workout? If you’re like most of us, at least part of the reason is to look better…maybe like an athlete. Yet, all of the crunches, curls and calf raises in the world won’t give you anything more than greater strength in your abs, biceps and calves. When it comes to real fitness, single-joint, bodybuilding exercises are passe’. Athletic (read functional) conditioning is what’s now.

Technology is a wonderful servant, but a horrible master. Until the robot overlords compel us to serve them, step out of your comfort zone and walk around the block, hike in the woods or have dinner on the patio without your phone by your side. Your social media accounts are not going anywhere and you may find some of the joy and peace you remember from summers past.

You may be aware the first step to change is the decision to change. The second step is to make a realistic plan and the final step is to take action. What follows are the steps people just like you have taken to lose weight and look and feel better than ever. Maybe you’ve incorporated several of these habits into your life and are already reaping the benefits. Maybe you need to get on track and start at number one. In either case, let’s get to work!

Aerobic exercise involves the use of large muscles groups moving for long periods of time (but not as long as you think). Running, walking, swimming and biking are all aerobic activities, which increase the heart rate and the body’s usage of oxygen. This is important because the body uses oxygen in the energy-generating process (read: calorie burning).

Remember, the point of getting quiet and listening is to become aware of the feelings behind your actions. This is not about judging yourself or anyone around you as good or bad. All you need to do is observe the way you feel in your body while you take another deep breath. Now you can decide how to move forward with this awareness.

Sleep might be the most ignored strategy for a better body! If you are chronically sleep-deprived your body is under constant stress. If you are stressed your body releases hormones which cause you to store more fat and more fat leads to a variety of serious health concerns. Of course, you may not be able to remember the last time you weren’t tired.

When you move on a regular basis - which means consistent bouts of exercise - you change your body chemistry in ways researchers are only beginning to understand. Muscle, just like fat, is an endocrine organ and produces chemical secretions which communicate with the rest of the body.

You can conquer your cravings for sugar!

Grief is a powerful emotion. It is often sudden and can cause intense reactions in even the healthiest of people. Stress may leave you feeling numb, guilty, or angry, and it can even have a negative effect on your immune system. However, no matter what you are grieving, taking care of your physical health will help you get through and find the strength to prioritize your mental health.

If you are a sedentary man or a woman try to obtain 14 calories per pound of body weight or about 45 – 65% of your total calories from quality carbohydrate sources. If you are a more active man and woman aim for 15-17 calories per pound of body weight or about 50 – 60% of your total calories. If you are very active as an athlete or in your job you can adjust these recommendations higher.

What you eat is as important as your exercise plan. But, prepping nutritious meals can seem daunting and time-consuming. Not any more, my friend!

Fast, healthy and delicious meals begin with the FAST & FRESH MEAL PLAN, which is available on Udemy.com.

The past century has produced scores of studies linking the effect of food on brain chemistry, mood and performance. This science of food has found that certain foods, and combinations of ingredients can influence mood. Moreover, mood can also influence your choice of food.