AT PEACE WITH DIANE GOLD INTERNET RADIO SHOW

How Health & Wellness Transform Us To Create Peaceful, Ethical Solutions For Others! Tuesdays at 2 pm

From integrative health to peacemaking, from disciplines, therapies, all world medicines, from nutrition to surgery to ethics to peaceful conflict resolution; join Diane Gold every Tuesday for a fun, thoughtful and informative journey into health, wellness and peace. ONE ACTION STEP will be shared during each show.

DIANE GOLD INTERVIEWS BERNADETTE RUSSELL, PH.D.,

college provost and creative educational program developer.

6 WAYS TO BE MORE PRODUCTIVE AND LOVE IT MORE (ISSUE 162) JANUARY 20, 2015

By Diane Gold

To be more productive and love it more, (1), because we actually will be making a critical difference and (2), because we will be having a great time doing it, is a common aspiration. Who can make that happen, though? There are so many compromises and lots of complicated layers to everything.

True, life is multifaceted, but we can set ourselves on a path of productivity, combined with one of ethical action and awesome happiness. To follow are 6 distinct ways we can do this, any one of which may enhance our lives. We are all unique and worthy. Loving what we are doing is part of it. Contributing through productivity is another.

1) MANAGE A PROJECT

Let’s say we wish to manage a project, but no one has assigned us this role. We can create our own project so that we create our own role as project manager. This can be done as part of what we do for our daily livelihood or as our own personal project. It can be for 1 minute a day. Everyone has that much time. It can also be for an hour.

In doing so, we feel satisfied that we have begun a project. Our actions lead to experience in the particular area of our project which lead us to being more productive as we become more familiar and thus more efficient at the project process. We engulf ourselves in work we love because it is our project. If we work for someone else and that someone else finds out about the project, that someone may get to see our project management skill. If we work for ourselves, we accomplish something directly related to our own passion or objective.

2) TAKE A CLASS

No matter what we are doing in our lives, taking a class makes us more productive. We will be around someone else who is passionate about the particular subject which excites us, raises our focus, raises perceived value on the competition grid of industry and usually makes us happy. One of the biggest reasons we get happy is that, during the interval of time when we are studying, whether online or onsite; we are not washing dishes – our own or someone else’s; we are not thinking about daily living items such as finance, relationship and we are in a different mental environment. We are increasing our ability to focus, and we are drinking from the well of knowledge that exists in the classroom. Learning new material about our subject may also enhance our livelihood. This spans courses from janitorial techniques to peaceful conflict resolution role playing to executive training on how to choose a productive team member more efficiently.

If we work for ourselves, we will branch out in course knowledge for ourselves or our business. If we work in the hierarchy of a company, we will bring more to the table and see the job that we do with new eyes.

3) COOK OR RAW A NEW MEAL

When we make our own food, we are caring for ourselves. We get to create nutritious art plus we get to make ourselves healthy by choosing ingredients that include vitamins, minerals, nutrients and phytonutrients that fortify us from harm and make us strong.

Making this meal, we have a chance to be super productive by choosing to use ingredients that have been sustainably grown with no pesticides, herbicides, fungicides or genetic engineering; without rainforest destruction, without soil depletion, without using excessive land or water, without human exploitation for labor, without taking an animal’s life.

4) USE A VIDEO CAM, MIRROR AND VOICE RECORDER

Whether we are working on self-esteem or want to gain more from the way we sound; the camera and the mirror always help us see ourselves as others see us. The voice recorder allows us to hear what we sound like. We can go to the webcam or the mirror once a day and tell ourselves how amazing we are. We can start by saying,

“I’m wonderful. I’m kind. I’m happy. I’m helpful. I’m hopeful. I love my life. I love where I live. I love my team. I love the animals in my house. I love my town. I love you. I love myself. Thank you, self, for being who you are.”

But any words can be used. As long as we’re consistent, we’ll get great at it.

If we’re using the webcam, we might also get proficient at making videos for family greeting cards or making videos for marketing our product or service. If not, and, if possible, let us record what we say so we can hear our great message to ourselves.

Here’s a sample video of a young girl doing it some 5 years ago: https://www.youtube.com/watch?v=qR3rK0kZFkg

5) MEDITATE, DANCE OR RUN

There are a few choices when choosing to meditate. They fall into the category of moving or not moving as in doing tai chi or sitting in the corner.

Dance comes in many styles. We all like a different one.

Running can mean in place or moving distance. We can do it in place, on a track or on the street.

These methods all have one thing in common. Meditating, dancing, running all teach focus. This means grabbing the mind so that we control what it does. The better we get at this, the more time we’ll have because we won’t be thinking about a different task as we are doing our initial task. This makes us more productive.

These activities also recharge us so we can be fabulous and productive in anything we do. All we need is 1 minute a day to succeed. To meditate, we can stand with knees slightly bent, feet shoulder width apart, butt tucked. For dancing and running, we can pick our favorite style, as long as we are moving the body nicely. For all three, we can watch the breath we breathe in and the breathe we breathe out. All we need is 15-60 seconds.

6) ENOUGH REST

This one seems easy. Because we have such full days, we sometimes tend to overdo it before settling down to sleep. At these times, we might find we have not left enough sleep time to feel rested and awesome for our next day.

A quick trick that can give us enough rest if we should awaken and need more sleep, is to do one single liquid-like tai chi movement for 30 seconds, focusing the attention on the center in front of us. This exercise will make us feel as if we have just napped. I have even experienced the feeling that I have taken a 5 hour nap from one small tai chi experience.

When we have enough sleep, negative attitudes disappear; and we are in better condition to produce and love it.

CONCLUSION

Our 6 ways to be more productive (and love it) are action steps in themselves. They create a type of clarity through focus and self-nurturing that develops drive which causes productivity which leads to enjoyment and satisfaction. Simple steps, all less than a minute.

Here’s the review of the ACTION STEPS:

1) CREATE A PROJECT to manage and complete.

2) TAKE A CLASS in something to self-enhance.

3) COOK OR RAW A NEW MEAL for power, purpose and health.

4) SPEAK TO YOURSELF IN THE MIRROR OR WEBCAM for 15-30 seconds/day.

5) MEDITATE (standing or sitting with straight back), DANCE OR RUN, focusing on our breath.

6) REST ENOUGH.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to warriorsofweight-consulting.

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FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition in certificate course, peaceful conflict resolution and habit replacement.

She is grateful to be focused. She says,

“If we take on what we want someone else to give us, we will get our wish without waiting, and we will gain experience. If we take on a project that we have interest in, we will be fulfilling a dream. Either of these actions make us productive, the acts themselves as well as attitudes about them. They also make us love the productivity. And all we need is a minute a day. So, let’s begin.

“Finally, let us all take good care of ourselves because we are so worth it!”

5 WAYS TO IMPROVE YOUR HEALTH AND MINE IN 2015 (ISSUE 161) JANUARY 13, 2015

By Diane Gold

5 Ways To Improve Your Health And Mine will pick areas that are commonly important to us all. How can we go wrong with these options? Feeling healthy makes us feel happier, be more self-sufficient, be stronger on a daily basis, build our body’s foundation and position ourselves for a longer life. So, let’s consider whatever of these ways makes sense and add one to our lives for the new year.

1) BREATHING

 Obviously, we are involved in breathing all day. The body regulates this action automatically, if we don’t. But we can pay deliberate attention to it for extra health. When we slow down and pay attention to the air that goes in and the air that comes out, we build up life energy, almost as if we are storing valuables in a vault. Not much time is needed here, either. Just consistency.

ACTION STEP – EXERCISE (1)

For, at least, one moment during each day, for a minimum of a week, but, hopefully, for each day to follow yesterday ; agree to take a moment out of each day. This can be a 5 second interval up to 60 seconds, sitting or standing. It’s best to be alone, in silence, with minimal smells around, with no artificial light.

Close the eyes and watch the air as you breathe in through the nose.
Keeping the eyes closed, watch the air as you breathe out through the nose.

That’s it. The valuables you will be storing will make you strong of will, strong of body, strong of mind. The longer number of days you continue to do this action, the better it is for a balanced and increasing quality of life.

2) WATER

Water is crucial. The more fruits and veggies we eat, the more water we have to drink as water. As long as we keep our body’s water balanced, 65% of our body mass, we will be in good shape. The body has water inside our cells, called intracellular fluid. It also has water outside the cells, extracellular fluid, such as water in blood, spine, stomach, both of which have to be kept balanced. Food and salt intake concentrate the “out of cell” fluid while less dilute it.

Drinking more isn’t the answer. Drinking well is.

ACTION STEP – EXERCISE (2)

Drink one extra glass of water a day. But, for this glass, let’s focus our attention on the water as it travels down from the mouth to the stomach, rather than mindlessly gulping it. At least, one time a day, we will drink slowly and thoughtfully, for health.

3) STRETCHING

The great news about stretching is that we can do it almost anywhere. We have joints that move while we are stationary, so we can think of a body part and begin to move it. Moving it brings heat, blood with life-sustaining oxygen, and flexibility. We do not need any special exercise.

ACTION STEP – EXERCISE (3)

All we have to do is to move a joint, the head, the hands, feet, limbs, butt, belly button as far as possible in any one direction and then the opposite of that. An example of this would be pointing the toe downward and then flexing it or bringing the elbows as high as possible in front of the body and then as high as possible behind the body. Every movement requires care and focused attention on the body part of choice.

4) SUPERFOODS

In the past several decades, in the United States, there has been talk about superfoods. The word, superfoods, has been so overused by the nutritional supplement industry that it’s hard to know what’s marketing and what’s science.

My definition of superfoods is those plant-based foods that single-handedly have a huge supply of one or more nutrients and/or phytonutrients.

All of these substances have been used by indigenous people for nutrition and healing, such as maca (for the immune system and vital energy), cacao (for mood stabilizing and bones), spirulina (for vast nutrition), goji berries (for protein and high in anti-oxidants), and, recently, the mainstream media has caught on.

ACTION STEP – EXERCISE (4)

Add one serving of one superfood on a daily basis for one month or to follow from yesterday. I became fascinated with these foods as my energy soared. Maybe you will, too.

5) PRE-SLEEP THOUGHTS

Whether we sleep alone or together, taking a short moment to put a smile into ourselves before we fall asleep will cause relaxed mind and muscles and make for good dreams and restful sleep.

ACTION STEP – EXERCISE (5)

Before getting into bed, or, if you were there already, before deciding to go to sleep, decide to take a moment of time to think about happy sleep, putting worries aside, any heated arguments aside. This moment can take as little as 15 seconds. This is enough.

CONCLUSION

Improving your health takes a moment. Improving my health takes that same moment. I am ready. Are you? I look at it this way: every effort on behalf of our health gives us an extra day or week or month to create, learn or just sit. We have that extra moment that it would take to do any of these 5 exercises. They can only help.

Let’s be proactive to improve your health and mine in 2015, starting now.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to warriorsofweight consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on
Twitter @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition in certificate course, peaceful conflict resolution and habit replacement.

She is grateful to be able to write and spread the word about so many great topics. She says,

“We have great opportunity to care for ourselves. Small efforts on our part make a huge difference in our lives if done consistently. Let us consider one small move on behalf of what our parents would want for us, and take one step to improve our health.

“This step takes good care of us, and we are so worth it!”

AT PEACE WITH DIANE GOLD INTERNET RADIO SHOW

How Health & Wellness Transform Us To Create Peaceful, Ethical Solutions For Others! Tuesdays at 2 pm

From integrative health to peacemaking, from disciplines, therapies, all world medicines, from nutrition to surgery to ethics to peaceful conflict resolution; join Diane Gold every Tuesday for a fun, thoughtful and informative journey into health, wellness and peace. ONE ACTION STEP will be shared during each show.

DIANE GOLD, THE SHOW’S HOST, IS INTERVIEWED BY NICOLE ALEXANDRA SHIPLEY

Diane is an expert in personal development
a passionate interviewer & the author of The Airplane Workout.

MAKING A DIFFERENCE (ISSUE 160) JANUARY 6, 2015

By Diane Gold

Making a difference is certainly subjective. There’s no disputing, though, that every move we make changes something. While one person might plant spices to get personal produce, someone else might be a mentor in a literacy program and another someone else might create a way to keep food stored more efficiently. Yet another person might be the clerk in a grocery store or someone’s car washer.

Everyone makes a difference. We each define how we will make that difference during the time that we have on this earth.

Here’s my list for 2015. I know that if I say it out loud to all of you, not only will I be transparent and committed out loud, but all of you will help me achieve these things on which I am working. And I always say pick one target, focus, goal. These are all part of the same goal, which is to educate on what we eat, deplete and wear to motivate replacement of old habits.

1) INCREASING FOOD LABELING AWARENESS

Food labeling is big, because, in order to notice what we eat, we have to know what’s in and on our food. And, our regulating agency, the Food & Drug Administration, has a slow and archaic way of labeling so that most of us don’t know what’s in and on our food. The chemical name for an ingredient doesn’t tell us if it is derived from animal, plant, microbe or a synthetic substance, and, wax coatings on produce don’t have a requirement to be as specific as I would like.

My way of making a difference with regard to food labeling is to continue calling retailers, wholesalers, produce finishers and the FDA to talk about better labeling. I will also call my senator and chat.

2) USING FABRIC FROM SOURCES THAT ARE SUSTAINABLE

Recently, after interviewing my friend, Danielle, I realized that I have not been conscious of the sources of my clothing. I always buy cotton day-to-day clothes because I want the fabric to be porous, which, I know, is good for my skin. I just learned that most cotton is genetically modified. Oy! So, my goal is to buy fabrics that are organic cotton or bamboo or hemp which grow back quickly. I’ll look around for good sources and spread the word.

3) SPREADING THE WORD ABOUT WHAT WE ARE DEPLETING

One of the most important things to me is to make certain people realize that every time we make a choice, we effect something. This includes the space in which we live, the air we breathe, the water we need, our forests and jungles and the other creatures with whom we share the planet. When we farm animals, we are using their lives at our whim. Plus, if all we care about is human advantage, animal agriculture depletes more resources than anything else. So we are not protecting our own interests.

It’s our responsibility to make better choices and more knowledge driven choices.

BONUS) COMPILING A LIST OF COMPANIES THAT ARE RUNNING SUSTAINABLY AND WHOSE PROFIT IS MADE THROUGH THE SALE OF SUSTAINABLE PRODUCTS AND SERVICES

This compilation is very important to me. I am not looking to list every company, individually, although that would be great. I want to make a list of, at least, one company in each category, so that we, the people, can start to use these companies and to see that it’s possible to make a difference through our buying, the type of educations we choose and our eating choices.

HELP ME BY SENDING ME THE NAMES OF ANY ORGANIZATIONS OF PRODUCTS AND SERVICES YOU KNOW THAT FIT INTO THIS CATEGORY. AND, IF YOU KNOW ANYONE WHO RUN OR WORKS AT ONE OF THESE ORGS,
PLEASE CONNECT US.

CONCLUSION

We all are making a difference every day with everything we do. Let’s make a concerted effort to shape the differences we make so that we:

(ACTION STEPS)

restore rainforests

clean up polluted lakes

provide sustainable food for all people

create a food production system where health & environment trump profit

actively pursue human rights

arrange health care for all people, regardless of their financial standing

provide for the elderly to live in dignity, regardless of income

use all our waste materials to produce new goods like shoes and fuel

compost and recycle daily (and have mandatory laws like San Francisco does)

require tai chi, meditation, kung fu and conflict resolution training in school systems beginning at age 5 to cause peaceful social behavior throughout life

require every school through high school to have music, art, physical education programs to advance creativity and sensitivity

cause a criminal justice system to evolve that is not based on revenge

purchase responsibly

run corporations, societies and universities with safe and healthy delivery of all goods, services and their production where providing for society trumps profit motive (with each entity generating healthy profits)

clean up after our sisters and brothers, even if we get no financial gain

___

Finally, some of us think it’s a joke that we don’t recycle, that we eat without concern for animal welfare or our own health, that we collect toys that are not sustainable. Thinking we are cool or have the right is not cool and not a joke. Each of our actions matters. We, not only, are involved in making a difference; we always make a difference. Let’s bow to the mistakes we have made through our education, industry and technology, and let’s adjust our mind set in light of our knowledge as of January 1, 2015 to be conscious of making a difference in a way we admire.

I wish us all love. https://www.youtube.com/watch?v=4GGRjxSJF4M.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to warriorsofweight-consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter: @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition, peaceful conflict resolution and habit replacement.

She is grateful to be writing these words. She says,

“It’s true, we are making a difference all the time. How many times a day are we living our truth as we make that difference? HopefulIy, it’s many times a day. Hopefully we are making good food choices, using less plastic, using less water, being creative, becoming still daily, forgiving our aggressors, getting educated daily.

“Whether we focus on it or not, we matter. What we do matters. What resources we use matter, including using other creatures, both human and animal, to do it.

“Let’s tighten up our ship so that our planet sustains, so that our oceans aren’t toxic for our grandkids, so that everyone has health care, hygiene and a decent standard of living. Let’s create the luck that we surely have if we have enough freedom and health to read this. Let’s act as if all children are our children. Because they are.

“Finally, let us all take good care of ourselves because we are so worth it!”

THE NEW YEAR’S RESOLUTION – HOW TO SUCCEED (ISSUE 159) DECEMBER 23, 2014

By Diane Gold

The New Year’s Resolution time of year is here, and our habit of setting one is age old. For this year, I’d like to offer a simple way to succeed that is easy, works for any goal and requires no self-esteem and no self-motivation.

HABITS

We all have habits, which are created from consistent repetition of the same action. We (1) get an urge by a trigger’s going off within (the urge to write music, eat, take drugs, swim) or we create our own trigger through external stimulation (leaving the running shoes next to our bed which triggers our putting them on and, possibly, some day, running in them which may trigger the urge to go out and show our newly exercised body off). Some habits add to our lives; others, take away more energy than they give.

THE NEW YEAR’S RESOLUTION

There is a ritual of creating the New Year’s Resolution. This ritual is popular, so it turns into a habit by the very nature of peers questioning,

“What’s your New Year’s Resolution?”

Once upon a time, we set goals for ourselves whenever the time to do so was appropriate. Now, we do it as the calendar changes. So, we are peer pressured to have a resolution to announce to others and ourselves.
Motivating? Maybe, or this may just keep us in that box of doing things for others and neglecting ourselves. Unless we put the opinions, gossip, judgments of others in perspective, we may not live with honor to ourselves.

PEER PRESSURE – INTERNAL AND EXTERNAL

It is crucial to understand the difference between personally subscribing to peer pressure and externally accommodating the rules of peer pressure to be in harmony with society. We can decide that we, personally, do not put much value in the group ethic or what the group of peers is saying, or I may care about one group, and you may care about another. It’s important to act our truth. We may decide to act in a particular social manner so that peers can enjoy interacting with us and eventually understand our focus. We choose how far we compromise our ultimate truth, if, at all.

Example of peer pressure to look good:

Let’s say there are two kinds of clothing to wear, and, for today’s example, we don’t have the opportunity to make or obtain any other kind. One kind is stylish and looks runway-model-like. It is made from a combination of genetically modified cotton (which most of our cotton is) and a petroleum based fabric, polyester.

The other kind of clothing is made with sustainable bamboo that is more casual, is not genetically modified, is not sprayed with pesticides and whose crop replenishes at a rate faster than it is used.

(Note that genetic modification is completely different from plants sprayed with pesticide. Just because something is not sprayed does not mean its seeds were not genetically manipulated. And vice versa.)

People judge us. To that, we act from our own core values. Some people would immediately use the runway clothing because they would value looking stylish, glamorous and impeccably fashioned. I’m the first to say that dressing up can add happiness to the environment, stimulates the senses, makes the wearer feel exceptional and the wearer can get into more parties. I, personally, would like to look runway-model-like. But, more important to me (now, in my life) is my ability to educate about sustainability and genetic modification. So I would choose the bamboo clothes to send my message.

HOW TO SUCCEED (THE ACTION STEPS)

Whatever leads us to originate the New Year’s Resolution, we may choose this time of year to pull out a goal that feels right to us. Let’s look at the method for success:

1) PICK 1 TASK.

2) WRITE DOWN the very first action step you have to do to begin the task.

3) RESOLVE TO DO THAT TASK. Once this one step is completed, you will have completed your resolution. That’s it. Congrats.

EXAMPLE

Let’s say my giant task is to learn French. My resolution would be either to get a language book or find a course online. It would not include beginning the book or course, reading pages or producing sounds. Those would be tasks for another day.

CONCLUSION

We have discussed that our habit of setting a New Year’s Resolution may come from our habit of responding to peer pressure which may have come from our desire for recognition which may have been nurtured into us. So, looking right in front of us, without looking down the 5-year path or the 5-step path, concentrating on one step is all that matters.

Once we take that first step, we have succeeded. We may choose to take another. We like success, whether this has been nurtured into us or whether we like advancing society for its own sake. Taking 1 step allows us to complete our New Year’s Resolution entirely. If it is a worthy action, we may choose to repeat the 1 step process. The important thing is that we have set and achieved our New Year’s Resolution. Our future acts can be framed by this.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to warriorsofweight-consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter: @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition, peaceful conflict resolution and habit replacement.

She is happy to be here. She says,

“We all have amazing ideas. Often, around a new calendar year, we create a goal for ourselves. Often, we plan multiple steps and multiple goals. It’s true, we may very well succeed at these. However, a sure fire way to the finish line is to have a small scope from which to focus, similar to using a microscope or a telescope. Both these tools allow us to hone in on one piece of the whole. That’s the method. Do one simple step. This is success. If another step is needed to proceed, do it. At least, in doing so, we will begin to become an expert at taking 1 step, which is all that is important right now.

“Thank you for all your support for WarriorsOfWeight.com. May we consider a little more social justice this coming year and realize how royal we all are.

“Finally, let us all take extra good care of ourselves because we are so worth it!”

THE AIRPLANE WORKOUT IS HERE: STOP IN-FLIGHT CLOTS (ISSUE 158) DECEMBER 16, 2014

By Diane Gold

The Airplane Workout, just in time for the holidays, can stop in-flight clots. With almost no effort on an airplane flight, we can do the simplest and most effective thing to protect ourselves from getting a blood clot while we’re on a plane.

Did you know that you could get blood clots from flying – and they are often invisible and come without warning?

As a matter of fact, according to the World Health Organization’s Research 1 in 6,000 healthy travelers will have a life threatening blood clot on a flight over 4 hours long as clotting enzymes increase. Frequent travelers are at much greater risk.

There are 815 million U.S. travelers per year (rita.dot.gov), meaning 135,000 are subject to clotting in flight . According to hopkinsmedicine.org, 3% end up with a pulmonary embolism that ends up in death. That’s 4,000 people per year in the U.S. alone who could die from a clot that originated on an airplane.

With similar statistics worldwide, this number would triple to about 12,000 people a year!

Furthermore, hopkinsmedicine.org says that people who suffer from obesity, use contraceptives, are extreme in height and have thrombotic blood (which points to those with clotting problems to begin with) multiply the calculation of risk. These added risks have been repeatedly corroborated in other research.

OUR EASY AND FUN LIFESAVING WORKOUT

But here’s the good news . . .

We can prevent this silent and deadly killer in its tracks just by doing certain exercise activities on the plane. We can significantly reduce chances a blood clot might happen to us.

Would deterring a possible life-threatening embolism be a good reason to do a workout when we fly?

ABSOLUTELY!

Now, if I’m thinking – I can just get up and walk to the back of the plane. Well the truth is, sometimes we can’t, with the food and drink service, and, other times, turbulence may have taken over and the pilot specifically asks us to remain seated.

ACTION STEP – DO A SAMPLE EXERCISE FROM THE AIRPLANE WORKOUT

That’s why, today, I want to share a fun and easy exercise you can start doing immediately. You will see that it moves a large portion of your body while you are seated.

1) Sit with your back straight and shoulders forward of the hips with space between the chair back and where you place your personal seat.

2) Place relaxed elbows against rib cage with palms on the thighs.

3) Place feet flat on ground, shoulder width apart.

4) Relax the shoulders and lower the chin.

5) Simultaneously, place left and right feet together, and lift the toes.

6) Then come through the flat foot and lift the heels.

7) Then come through the flat foot, and repeat the sequence 29 times, ending with the feet flat.

8) Keep the shoulders forward of the hips with elbows on the rib cage.

9) Relax, and say,

“Ah.”

This exercise will get you started, whether at home or in-flight.

This is just one of the simple exercises you can do on a plane. As a matter of fact, I created The Airplane Workout as an entire “workout” plan.

GET IT HERE, NOW!

OTHER BENEFITS

The other amazingly valid reason to do a workout on an airplane is to give us the energy and creativity we need to rock any business presentation, social event, family adventure at our destination.

PERCEPTION

Let’s talk about how we perceive the flight itself. Most of us figure we can get some rest, listen to music, engage in friendly talk with our neighbor, or do some business with no interruption. We could also dedicate our time to eating genetically modified peanuts, full of the worst kind of salt, as we progress along on our journey.

We don’t give much time to the idea that we, an integrated set of body/mind systems, have the ability to become more relaxed, more productive, more creative, more energetic, and more spiritually stable if we took the time to cultivate ourselves. And movement is the healthiest method to get us there.

WHY THE AIRPLANE WORKOUT IS PERFECT

When we think about it, airplane time is the perfect arena for tuning up on fitness. There isn’t the distraction of other gym goers with whom to compare or socially pursue. There isn’t a lot of space to divert our attention. We can’t leave. And we don’t need any equipment.

I use The Airplane Workout for inflight work. I know I need a set of exercises using multiple body parts and body alignment that will cater to an airplane. I want to be able to feel the body working from the very first exercise so that I know I’m making an effort to keep the blood coursing through my veins as best I can.

My workout offers a simple, concise, organized and fun way for us to systematically reduce the chances of our being victims of deep vein thrombosis (DVT).

Now that we know why it’s important to move, move, move inflight; all we have to do is do it.

Not only will we feel great from moving, but doing it with proper body alignment will reinforce correct posture for every other gym or fitness exercise we ever do. And being in a very small location, the airplane seat gives us the advantage of concentrating on this alignment. It will save our back from much of the pain we hear about from workout accidents. It will maximize any exercise we do in all our other workouts and sports activities as well as when standing, walking and sitting.

The inflight airplane workout idea offers a safe way to secure health and vibrant energy. The airplane is a natural place to work out to avoid those killer clots.

It also maximizes our time to the fullest and helps our creativity flow!

So have fun with the idea and get that advantageous edge!

ACTION STEP:
DON’T JUST SIT THERE: GET THE AIRPLANE WORKOUT.

The only workout specially developed for airline travel, this training gives you the finest workout for your airplane seat (or any seated space):

GET THE AIRPLANE WORKOUT!

This ebook, which you can get in minutes, includes easy directions and photos, designed specifically for the confined space of an airplane. Click the image of the book, or go to the access link below.

Moving the body increases blood flow, enhances respiration, works the abdominal muscles, and deters clots. So get moving today. Go get The Airplane Workout with one click:

ACCESS THE BOOK NOW!

P.S. You can use this workout even if you are not flying! You can do these exercises in the office, at your desk or in your favorite pajamas at home.

DON’T JUST SIT THERE! Get access to The Airplane Workout today.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to http://warriorsofweight.com/warriorsofweight-consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter: @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition, peaceful conflict resolution and habit replacement.

She is an expert at efficient and and no-stress body movement. She says,

“The airplane ride is a tremendous opportunity to move our organs around. Get The Airplane Workout to see how. Take every chance to make every minute count. If a tiny bit of movement can prevent a blood clot, can you spare the time?

You can. And, go ahead. Make my day. Get the book as part of taking good care of ourselves because, as we know, we are so worth it!”

THE SECRET OF HABIT CHANGE IS TO STEP (ISSUE 157) DECEMBER 9, 2014

By Diane Gold

The secret of habit change is to step. No one’s saying it’s easy. I am saying it’s not complex. I don’t care how many times we’ve heard the idea that we have to believe in ourselves to motivate or have a positive mental attitude to get it done; it’s just not true. It may be an easier road, but that may not be our reality. And, once we step; we will believe and motivate.

EASY MOTIVATION

It’s easy to walk through the tunnel when there’s money waiting for us at the other end.

It’s easier to get started when we have a partner with which to work or a coach screaming,

“Let’s go, let’s go,”

in our face.

It’s pretty simple to take a positive step when our world is balanced and clean.
But, these conditions are not necessary.

NOT SO EASY MOTIVATION

On the other hand, It may not be so easy to take a step different from the one we have the habit of doing should this habit be huge and not supportive of what we are doing. Definitely, we automatically think it’s not easy.

It’s not so easy to make a change when we are in pain of any sort is present since pain diminishes power in each of us.

It’s not so easy to walk in a new direction when everyone else is walking the other way.

It’s not easy to step when we are tired. And if we have been working on replacing a habit for a long time, the energy we have consumed in thinking about it and doing things about it can make us very tired.

And, it’s not so easy when most people tell us we have to endure some multi-step process that is more than one step. One step is hard enough.

THE SECRET REALITY

The secret reality is that we can take a step even when:

1) we have no motivation to self-change,
2) we don’t believe in ourselves,
3) we have no personal balance,
4) we are in pain,
5) we cannot find joy in our lives.

Look at these examples of how people use other focii to get them to take a step, proving the 5 conditions are not necessary.

1) Military and religious personnel commonly refrain from cigarettes, the object of their addiction, during training runs or services.

2) Many religious practitioners in addictive behaviors refrain from their addiction on their Sabbath day, because they place a higher value on their God belief system than they do on their body’s need for a substance or activity. Many people in addictive behaviors refrain from their addiction for a few hours of church time, valuing the God system over the addictive reward.

(Unfortunately, there are some people in addictive behaviors who do not refrain on the Sabbath day but value a God belief system second. Most God belief systems include guilt for not valuing the belief system more than the object of addiction. Therefore, this scenario means guilt fits into the particular equation.)

3) Some clinical trials have had participants delay using their object of addiction in trade for a future reward of a possible heightened amount of their substance of choice or getting a small amount of money.

There was one such clinical trial in which trial participants were given a choice: abstaining for a longer period of time than others with the promise of a chance of getting more of their object of addiction at the end of the daily protocol. This meant the participants might not get the enhanced amount of their object. Even so, most chose abstaining longer with the chance of receiving the enhanced amount of stimulation.

CONCLUSION

Motivation to change, self-belief, balance, pain and joy do not enter into these scenarios. Commitment to military protocol or a belief system has caused people to delay the object of addiction. More comfortable living conditions have caused people to delay getting the object of addiction. And finally, the concept of the thrill of receiving an increased amount of the object of addiction was an excellent motivator.

The big picture is that the secret of habit change is to step, make that move, move the foot over the line. That’s what it takes. Only to step! That is the secret.

It must be done with expediency since we only have a short time to step. Otherwise our old behavior will surface, and we will get lost in it. I can hear the quiz show music where the clock is counting down. I couldn’t have pictured that when I was in the middle of struggling to replace a habit, since I would have been busy with my urges. All I could do was step. That’s all anyone has to do.

Let the secret of habit change out in the open. Just step!

ACTION STEP

There is only 1 action to be taken. Within 5 to 15 seconds of receiving the urge to take the action that usually gets you to your object of addiction, step. Even if you take 1 step in the direction away from the door that holds the object of addiction and then run right back to your object of addiction; that can be considered a successful step. Maybe tomorrow you will take one step. And then another, before you run back to your object of addiction. This, too, is a success. There Is Only 1 Action: Step!

Please consider these words. Any 1 step in a new direction is a success. Rome was not built in a day. Your habit was not built in a day. Be patient. But step. To change a behavior, always take 1 step in a new direction from your old one. Until you’ve done that, don’t worry what’s next.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to WarriorsOfWeight Consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter: @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition, peaceful conflict resolution and habit replacement.

She has looked at what worked for her. She says,

“Without immediate action, I do my habit, whatever that habit is. If I act, in any direction other than the habitual one, I begin creating my new habit. The next time I feel my urge, I will be experienced at taking immediate action and may walk further in any direction other the habitual one. As I cement my new habit through repetition and consistency, I will continue using the new direction.

As I see it, it is not important to process whether I like the new direction for, at least, six months. In fact, it is important to choose not to consider whether the new direction is right for, at least, three. This way, I give myself a chance to take a step.”

“Finally, let us all take good care of ourselves because we are so worth it!”

AT PEACE WITH DIANE GOLD INTERNET RADIO SHOW

How Health & Wellness Transform Us To Create Peaceful, Ethical Solutions For Others! Tuesdays at 2 pm

From integrative health to peacemaking, from disciplines, therapies, all world medicines, from nutrition to surgery to ethics to peaceful conflict resolution; join Diane Gold every Tuesday for a fun, thoughtful and informative journey into health, wellness and peace. ONE ACTION STEP will be shared during each show.

DIANE GOLD INTERVIEWS AMBER RYAN

5Rhythms dance instructor who transforms us all into dancers.

A SIMPLE BEHAVIOR CHANGE STRATEGY (ISSUE 156) DECEMBER 2, 2014

By Diane Gold

A new behavior change strategy is always a good thing to have in one’s basket of tricks. Making one, immediate, small change in our habitual behavior is the key to making it happen.

We all have habits. They develop when we do something over and over again driven by some type of urge: whether it came from our own psycho-physical ¬with no external stimulus or if something outside us, from a smell, a taste, a sound, a touch, triggered an urge. We get good at repeating the same behavior over and over again, and then it becomes second nature.

Now, it’s a habit.

THE URGE THAT BEGINS FROM INSIDE US

So, we might be minding our own business, and all of a sudden, we will want to drink alcohol, go dancing, eat ice cream or go running. We get the urge to do these behaviors from ourselves. Some of them may be good. Others, not good for our mental or physical health.

THE URGE TRIGGERED BY OUR SENSES

There is the external urge that arrives when a sense triggers the urge. The urge involves the same behaviors but in a slightly different way. We might be in a restaurant, smell the alcohol in someone else’s glass and want to drink. We might hear music and want to go dance. We might view someone’s eating an ice cream cone and immediately want one.

B. J. FOGG’S TAKE

This external stimulus idea works in a different way, too. We can cause our senses to become activate by positioning objects, like running shoes or dental floss, so that the viewing of the objects, themselves, creates a trigger.

As B.J. Fogg, PH.D., puts it,

“The number one mistake people make is not going tiny enough,”

referring to doing a small behavior as the entire goal, not a big, complicated one. He adds,

“Just put your running shoes on,”

meaning the goal is to put on the shoes, not to go running.

He’s referring to people’s thinking about cultivating the habit of running which involves putting on running shoes, figuring out the technique by which to run and going out and doing the running. That’s very complicated compared to starting with the tiny step of just putting the running shoes on for 5 days. Just placing the shoes on develops a habit that is not multifaceted. An effective way to trigger this behavior is to place the running shoes exactly on the path where we will step on them when we get out of bed. This way, we will see the shoes and remember to put them on.

In the same way, Fogg suggests that people who want to create the habit of flossing their teeth should begin by flossing 1 tooth only. We can do one tooth whereas we might be too lazy to do our whole mouth. This may lead to flossing 2 teeth, but the goal is 1 tooth first.

PUBLISHER’S NOTE

When I was actively replacing my habit of drinking alcohol, I actively chose to spend my time doing things in places that did not serve alcohol or with people who were not drinking it. It was specifically to avoid smelling the alcohol or seeing people’s drinking it.

I remember very long ago when I was much younger, when I chose to quit smoking cigarettes. My strategy was similar in that I chose not to be around the smell of smoke so as not to trigger my desire for it.

Part of the process of developing behaviors that replaced drinking alcohol was to develop a behavior of being able to be around it.

Part of the process of developing behaviors to replace smoking cigarettes was to develop the ability to smell the cigarette smoke without having to smoke. Typical of someone who is extreme, I raised my children to avoid people who were smoking cigarettes. We crossed to the other side of the street to avoid it. I still do it to avoid its smell on my clothes. Very strangely, although I think smoking is gross and slovenly and I don’t like being around it, I can still recall the chemical buzz I received from the actual smoking.

OUR TIME DEADLINE

So, how much time do we have from the time an urge kicks in from inside us? And what about urges caused by outside stimuli?

The answer is It Depends Upon The Strength Of The Urge. If we have chosen to replace our behavior of drinking alcohol, doing drugs or going gambling, all behaviors that we have decided do not support our lives, we have, as I see it, between 5 and 15 seconds to do a new behavior before we do our old behavior and drink, drug or gamble.

If every time we pass the same restaurant that has alcohol, we also have 5 to 15 seconds to veer away from the restaurant to avoid going in and drinking. If every time we pass the aromatherapy store, we go in and have a whiff; we still have between 5 and 15 seconds to change this behavior. However, that particular habit seems to be one that calms the mind and heart and sounds like a good habit and may want to be continued.

THE STRATEGY AKA THE ACTION STEP

Here is a simple action step that can be taken as soon as an urge is felt. It does require that we carry our tools with us. But that’s easy.

Taking the step, that is, doing the new behavior, will change what we smell which may dissipate the urge. It will change what we taste, which supports the change in smell. We also have to focus our eyes on the behavior so that we can execute it properly. We will hear what we are doing which will complement the taste, smell and sight. And, finally, we will be touching the tools for the strategy. That’s using all 5 senses.

So, what is this simple strategy? It requires 2 things and a little water would be nice. They are a toothbrush and toothpaste, which we can be carried portably. Brushing the teeth when an urge strikes will change our smell, taste, view, sound and touch.

When we taste a new taste, very often, we replace our previous desire for food or drink. When we get busy doing this behavior, we will be focused on it for a moment and may distract ourselves long enough to call a friend, drink water or stretch our bodies. These additional behaviors support our brushing our teeth to replace our old behavior.

Please let us know how this behavior change strategy works. It has worked for me and for many others. Of course, we need a support network and this strategy. But this is an instant action step that may be of use in many circumstances.

If you wish to share your story, please hit reply in your email program to be contacted.

If you need habit help, go to WarriorsOfWeight Consulting.

FEEDBACK

We value your feedback very much.

Please leave a comment below.

Please LIKE us on the website and at

WarriorsOfWeight on Facebook.

You can also follow us on Twitter: @warriorsoweight.

Thanks.

DIANE GOLD, PUBLISHER AND AUTHOR

Diane Gold, Founder of Warriors of Weight, Turning Habits Into Health, is a mentor in tai chi, kung fu and meditation, a music, fitness and stress expert, dedicated mom, studying plant-based nutrition, peaceful conflict resolution and habit replacement.

She loves to talk about habits. She says,

“The way to achieve greatness is by taking 1 step. That way, that one step can be majestic. If we take 2 or more steps, our attention is split. That’s why 1 step is the way.

“When we choose behavior change, it may not work, at first. This is because it takes time to develop the new behavior. It took time for our old behavior to become second-nature. We are developing this in the new behavior.

“There is always room for one more strategy. Let’s see whether this one is the best one yet.

“Finally, let us all take good care of ourselves because we are so worth it!”