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The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

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Weight Loss 

battleuphill: thinksthin: congratulations!… –

Befores and afters are so inspiring. You KNOW others have gone through your same struggle. I admire those willing to share their stories. Source by rmcnair

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Fat Loss 

Everybody is fighting a never ending battle against expanding waistlines.Read th…

Everybody is fighting a never ending battle against expanding waistlines.Read this article to learn more about portion control and weight loss. Source by findatopdoc

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Inspire Your Fit Friend With These 30 Motivational Quote Gifts

www.popsugar.com/fitness/Gifts-Fitness-Inspirational-Quotes-42633009

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When it comes to staying fit and active, sometimes finding motivation is half the battle! If you’re looking for the ideal gift for your awesome fit friend, we’ve got some words for you — say all the right things with inspirational messaging on yoga mats, sporty tanks, and posters for their room, gym, or home office.

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4 Tips for Handling a Narcissistic Boss

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From The Office’s Michael Scott to Miranda Priestly in The Devil Wears Prada, narcissistic bosses are portrayed on TV and in movies as demanding, lacking in empathy, and pathologically self-important—which is preeetty much dead on, according to research.

In a 2011 study published in Psychological Science, researchers observed 150 people and found that those with narcissistic personalities made terrible leaders, because their self-centeredness interfered with the creative exchange of ideas and hindered group decision-making. In fact, narcissists often rise to the top precisely because they are so conceited. A study done at the University of Nebraska-Lincoln found that narcissists scored higher in simulated job interviews than equally-qualified non-narcissists. “[An interview] is one setting where it’s OK to say nice things about yourself and there are no ramifications. In fact, it’s expected,” co-author Peter Harms explained in a university press release.

The good news? Having a narcissistic boss doesn’t necessarily mean you need to give notice. Here, psychotherapist Joseph Burgo, PhD, the author of The Narcissist You Know ($25; amazon.com), shares some helpful tips for managing up.

GIf: Giphy.com

RELATED: 10 Signs You Might Be a Narcissist

Figure out who you’re dealing with

Does your boss need to be the center of attention? Hold grudges? Give (often unsolicited) advice? These are all telltale signs of a narcissistic personality. But there are also workplace-specific red flags, says Burgo. “A narcissistic boss might be unable to compromise or accept input from the rest of the team,” he says. “They may also react defensively and with hostility to even constructive criticism.”

Other signs? Look out for a manager who is highly competitive, tries to sabotage the careers of his competitors, or must win every disagreement. “A narcissistic boss may also shoot down other people’s work, or try to take credit for it himself,” adds Burgo.

Pick your battles

Perhaps an important presentation goes poorly. Or your team reports low numbers for the second consecutive month. You suspect the the problem can be traced to decisions your manager made. But how do you say so without offending?

“An unwritten part of your job description, like it or not, is to protect your boss’s ego,” says Burgo. “If you challenge him or her directly, you’ll only make yourself a target of his hostility.”

If your boss does become angry at you, it may be best to hold off on trying to reason with her until after she’s cooled down, says Burgo. Phrases like, “I didn’t mean it that way” or “I’m only trying to help” will worsen the situation. Stick with a brief, simple apology—even if you don’t think you have anything to be sorry for.

“An apology will diffuse the assault,” says Burgo. “This may sound like cowardly advice, but going up against a narcissistic boss is a losing proposition.”

Filter the feedback you get

When she’s critiquing you, listen. Just because someone is a narcissist doesn’t mean her observations can’t be legit. But if you decide her words are not intended to be constructive, try not to take them personally. It can be difficult not to internalize your manager’s negativity. But remember that her negativity is not really about you, says Burgo.

Still fuming hours later? It may help to vent your frustrations to a friend or family member. Research has found that this type of gossiping can actually be therapeutic, since it helps reduce stress and can moderate your heart rate.

If you’re tempted to talk to a colleague, don’t. Even if you think he or she can relate, it’s not worth the risk that the conversation will get back to your boss.

RELATED: Need to Spot a Narcissist? Just Ask Them

Know when it’s time to move on

“Successfully managing a narcissistic boss means having a very strong ego,” says Burgo. “So don’t let his or her attacks damage your own self-esteem.” That said, if you feel increasingly bad about yourself, have trouble sleeping, or dread going to work every day, it may be time to look for another job.

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Men Exposed to Zika Virus Should Use Condoms for Next 6 Months, Says CDC

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By Steven Reinberg
HealthDay Reporter

FRIDAY, March 25, 2016 (HealthDay News) — Men who know they’ve probably been infected with the mosquito-borne Zika virus should not have sex without a condom for six months, according to new federal health guidelines released Friday.

Numerous cases of sexually transmitted Zika infection—which is thought to cause severe birth defects in some cases—have been confirmed in the United States, said officials at the U.S. Centers for Disease Control and Prevention.

“Mounting evidence supports a link between Zika and microcephaly, and possibly other problems such as miscarriage,” Dr. Denise Jamieson, co-lead of the Pregnancy and Birth Defects Team of the CDC’s Zika Virus Response Team, said during an afternoon news conference.

“The rate of these conditions is not known yet,” she said. “We know there is a risk, but it is important to remember that even in places with active Zika transmission women are delivering apparently healthy infants.”

The goal of the latest CDC guidelines is to give doctors the best advice possible to share with their patients about pregnancy planning and sex, Jamieson added. However, they are are based on the best evidence to date, and not on a definitive understanding of Zika, she noted.

Zika is a mosquito-borne virus that’s been tied to thousands of cases—mainly in Brazil—of a severe birth defect called microcephaly. In microcephaly, a newborn’s head is smaller than normal, with the potential for long-term neurological damage.

While the bulk of Zika cases leading to microcephaly may occur via maternal infection during pregnancy, cases of sexual transmission from a man to his female partner have come to light, the CDC said.

A team led by CDC investigator Alexandra Oster notes that, as of March 18, there are now “six confirmed cases of sexual transmission in the United States associated with this outbreak.”

Just how long might the Zika virus linger in semen? According to the report, semen collected from one man still showed signs of the virus 62 days after he began to exhibit fever linked to Zika infection.

Zika infection is usually a transient, mild illness in adults, and many cases may occur without symptoms, experts say. However, because of the risk to babies, the CDC is advising that men with known or suspected infection with Zika refrain from sex—or only have sex with a condom—for six months after a diagnosis.

The agency also advises that, for couples involving a man who has traveled to or resides in an area endemic for Zika:

• the couple refrain from sex, or use condoms during sex, throughout the duration of a pregnancy.

• they refrain from sex, or use condoms during sex, for eight weeks if the man has returned from travel to a Zika-endemic area but has not shown signs of infection.

• for couples living in a Zika-endemic area, they refrain from sex or engage in sex only with a condom for as long as active Zika transmission persists in that area.

The latest guidelines also recommend that women who know they’ve been infected, have no symptoms but have recently been to a Zika-endemic area, or think they might have been exposed via sex, should wait at least eight weeks before trying to get pregnant.

The CDC has also advised that all pregnant women consider postponing travel to any area where Zika virus transmission is ongoing. If a pregnant woman must travel to or live in one of these areas, she should talk to her health-care provider first and strictly follow steps to prevent mosquito bites.

On Friday, CDC officials also said that 273 U.S. residents in 35 states have now tested positive for infection with the Zika virus.

“All are travel-related or sexually transmitted cases,” Jamieson said. “In addition, there have been 261 cases reported from Puerto Rico, 14 cases from American Samoa and 11 cases from the U.S. Virgin Islands. Of these, 99 percent are presumed to be locally transmitted by mosquitoes in the territories.”

In the majority of Zika infections, symptoms included rash (97 percent of cases), fever and joint pain.

“Zika virus disease should be considered in patients with acute onset of fever, rash, arthralgia [joint pain], or conjunctivitis [pink eye] who traveled to areas with ongoing Zika virus transmission or who had unprotected sex with someone who traveled to one of those areas and developed compatible symptoms within two weeks of returning,” the CDC said.

And earlier this month, scientists reported more evidence supporting a link between the Zika virus and microcephaly.

Researchers now believe that one in every 100 pregnant women infected with the virus during the first trimester will give birth to a baby with the birth defect.

The Zika virus is suspected of causing an epidemic that started last spring in Brazil, where there have been more than 5,600 suspected or confirmed cases of microcephaly.

Zika has also been linked to Guillain-Barre syndrome, an immune system disorder that can occasionally lead to a fatal form of paralysis.

Speaking earlier this month, CDC director Dr. Tom Frieden said that “we are learning more about Zika every day. The link with microcephaly and other possibly serious birth defects is growing stronger every day. The link to Guillain-Barre syndrome is likely to be proven in the near future, and the documentation that sexual transmission is possible is now proven.”

First discovered in Uganda in 1947, the Zika virus wasn’t thought to pose major health risks until last year, when it became clear that it posed potentially devastating threats to pregnant women.

Meanwhile, the virus continues to spread in Latin America and the Caribbean.

It is not expected to pose a significant threat to the U.S. mainland, federal health officials have said in the past.

In Puerto Rico, however, the situation is “of great concern,” Frieden said.

“Puerto Rico is on the frontline of the battle against Zika,” said Frieden, who had just returned from the island. “And it’s an uphill battle.”

By next year, Frieden said, there could be hundreds of thousands of cases of Zika in the territory, and “thousands of infected pregnant women.”

In a separate report released Friday, the CDC stressed that effective contraception needs to be made much more readily available to Puerto Ricans. In a statement, the agency noted that, “approximately two-thirds of pregnancies in Puerto Rico are unintended, indicating a potentially unmet need for access to birth control.”

The agency said that the U.S. Department of Health and Human Services will boost its efforts at family planning education in Puerto Rico, so that women can help prevent unintended pregnancies — especially those jeopardized by Zika infection.

The Zika virus has now spread to over 38 countries and territories, most in Latin America and the Caribbean. The World Health Organization estimates there could be up to 4 million cases of Zika in the Americas in the next year.

More information

For more on Zika virus, visit the U.S. Centers for Disease Control and Prevention.

To see the CDC list of sites where Zika virus is active and may pose a threat to pregnant women, click here.


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Healthy living with blogger Lauren Patterson

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You may recognise her as having some of the funniest Instagram tales at ___@laurenkate with her two kids Madi and Max. We caught up with Lauren to chat about healthy living, pregnancy and life post-babies.

At the time of the interview Max was six months old and Madi was three and a half, whom which she attritubes her love of health and fitness and the overcoming of severe mental illness to her children. A personal trainer and blogger, her Instagram is your go-to for cute-as selfies with her babies and down-to-earth posts concerining the trials and tribulations of parenthood. 

 

On healthy living

Leading an active and healthy lifestyle helps to manage my anxiety and just makes me feel good. Before having my kids, I was suffering from severe mental illness and an eating disorder and I had no goals or hope for myself. Now I am spending every day working as hard as I can to give my kids the life they deserve.

On pregnancy

Your body does whatever it wants when you’re pregnant. It flattened my boobs, created lots of deep stretch marks, a saggy belly button and loose skin – but it’s all part of the process. I think of them as my little pregnancy battle scars and I love them! On the other hand, pregnancy never stopped me from being active and that made it so much easier to get back into a routine after having Max.

On post-baby bodies

After having Madi, I joined a gym and I slowly learnt to adjust to a new routine as a mum: I found myself using a couch like a piece of gym equipment and learning how to add herbs and spices to make a meal tasty.

It takes hard work and eating well to get your body back in shape after having kids – it’s by no means easy. Loving your post-baby body is all about acceptance and remembering what it has achieved – it created a human!

Day in the life of Patterson

I love to include the kids in my exercise regimen, so we tend to walk everywhere. I try to go to the gym in the mornings because it helps to boost my energy levels during the day. If I can’t get to the gym, Max will be my weights in the lounge room and I find myself doing a lot of glute kickbacks during the advertisement breaks on television.

I always start my day with breakfast: I like to have a protein shake and oats, fruit or wholegrain toast. Lunch is normally fish and rice with broccoli. I’m not overly strict with my clean eating practices and I believe in balance; if I feel like sauce with my dinner, I’m going to have sauce!

 

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How to Train Yourself to Complain Less in 3 Weeks

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Sure, everyone needs to vent once in a while. But being a compulsive kvetcher can hurt your mood and send people running. On the flip side, “complaining strategically, and in moderation, can actually be effective in bringing about desired outcomes,” says Robin Kowalski, PhD, professor of psychology at Clemson University in South Carolina. This plan will help you learn which woes matter and which don’t—and how to speak up to achieve results.

Week 1

Monitor yourself. Start by figuring out how much you complain, as well as what tends to set you off.

Stay aware. Keep a hair tie on your wrist and switch it to the opposite arm every time you grouse.

Mind your mood. Write down each complaint, the person you expressed it to, and your mood before and after.

Read the patterns. When the week ends, scroll through your list. Did you curse every time your neighbor mowed the lawn at 6 a.m.? Was your work BFF your go-to listener when you lamented about your boss? Spot common themes so you can tackle the underlying problems.

RELATED: What to Say to That One Friend Who's Always Criticizing Her Body

Week 2

Pick your battles. There are two basic types of complaints, says Kowalski—expressive, which are cathartic and let you get something off your chest, and instrumental, which help you find a resolution. The goal is to make fewer of the former.

Sort it out. Separate your gripes from week one into “expressive” and “instrumental” piles. Then rank the complaints in each pile in order of importance to gain a better idea of which comments seem trivial to you now.

Keep count. Tally your groans daily and aim to slash the number by a third each day. (That means biting your tongue when you reach the limit, so choose wisely!)

Go cold turkey. At week’s end, try to make it a full 24 hours without grouching. Need to vent? Do so in a journal. (Tip: Tell pals to cut you off if you start in.)

RELATED: Sit Less Every Day: Take Our 3-Week Challenge

Week 3 

Get your way more. Now ensure the times you do need to complain are as productive as possible. “When you can complain effectively and get a result, even if it’s just lowering a late charge, there’s something very empowering about it,” says Guy Winch, PhD, author of The Squeaky Wheel.

Have an end goal. Think of your ideal solution to the problem. If you can’t come up with one, move on or journal.

Choose your audience. Speak with the person who’s most likely to help you fix the issue; e.g., if you’re unhappy with a product, call customer service instead of your spouse.

Practice the dialogue. First validate what the other person may be feeling, then politely explain your problem. If you’re frustrated that your husband never gets up with the dog, tell him, “I know it’s tiring, but it would make my days easier if you shared this chore with me.”

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Getting to know Hayley Roper

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We chat to sports model, author, trainer Hayley Roper about what makes her tick, food and lifestyle.

 

Hayley Roper has lived and breathed fitness her entire life, so it’s no surprise the budding sports model, author and trainer has gone far in the Insta-fitspo stakes. For Roper, half the battle of healthy living falls outside the scope of workout-and-repeat, and lands on positive mindset, as is reflected in her book Lighten Up.

 

Roper says

Most of my food is organic and free range. I also drink three to four litres of water per day and I avoid coffee and alcohol as much as possible.

My eating plan is rich in green vegetables, allowing my nutrient intake to remain high, while the proteins and good fats keep my blood-sugar levels stable. I find a protein- and fat-based diet helps me stay lean, satisfied and energised.

Post-workout, I ensure I eat good-quality carbs and protein within 30 minutes. Chicken with sweet potato and broccoli is my favorite post-workout meal.

I don’t generally consume a pre-workout meal, as I am always feeling energised for my workouts due to my high-quality diet. If I’m training early in the morning, I might have something light like a banana

 

Day on a plate

Meal 1: Green smoothie containing kale, spinach, apple, coconut water and vegan pea protein powder.

Meal 2: Two pieces of Paleo toast with two free-range boiled eggs and loads of spinach, pan-fried in organic butter. I also add some vegan kimchi as it’s good for my stomach.

Meal 3: Green smoothie with kale, spinach, apple, coconut water and vegan pea protein powder. 

Meal 4: Two pieces of fruit and some raw almonds.

Meal 5: Homemade Mexican bowl containing chicken breast and onion stir-fried in coconut oil, with taco seasoning, capsicum, jalapeños, goat feta, avocado smash and loads of spinach leaves. 

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