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Introduction

Energy is the lifeblood of our everyday actions and decisions. It is also the fundamental key that goes into creating a well balanced, rounded and fulfilling lifestyle. The simple truth is, that without adequate amounts of energy, nothing can really be achieved, no true pleasures can be experienced or enjoyed, and no effective and well thought out decisions can be made. If you are finding yourself constantly running low on energy, than this Mind Map may hold the answers that you have been looking for.

In order to improve your energy levels throughout your day, you must come to understand both sides of the coin. The first side of the coin presents you with a list of energy depleting habits, characteristics and activities. While the opposite side of the coin presents energy enhancing habits, characteristics and activities that promote a greater sense of fulfillment and well-being. To truly create long lasting improvements within your energy levels, you must tackle and manage both areas successfully in order to achieve the energy you desire to experience throughout your day.

Please note that this post is for information purposes only. Please seek the guidance of your alternative health physician or your doctor before undertaking any strenuous exercise, herbal or nutritional program.

Energy Depleting Mindset & Nutritional Habits

When it comes to experiencing high energy levels throughout your day, it is paramount that we begin our discussion with some simple nutritional warnings and substandard mindset projection strategies that could very well be silently depleting your energy without you even realizing. If you desire to experience high levels of energy, than under no condition should you partake in the following:

These Beverages are Depleting Your Energy

The liquid that you ingest on a daily basis has a dramatic and serious effect on your energy levels. For instance, if you are an avid caffeine drinker who indulges themselves in:

• Coffee
• Cola
• Energy Drinks

These habits will most certainly have a negative and destructive impact on your energy levels. Other beverages such as:

• Sodas
• Fruit Juices

These contain added sugar, and may provide you with an instant rush – as will caffeinated beverages. However, once this rush has subsided you will languish in an even deeper energy pit that will make you feel more tired and miserable.

The solution for this is of course to drink more sugary or caffeinated products And yes, this will no doubt provide you with another boost of energy, however this time it will be even more short lived, and your next energy boost will require greater amounts of sugar and caffeine to keep you at even par The simple truth here is, that each time you indulge in these types of beverages you are sabotaging your long-term (not short-term) energy levels. Same warnings apply to alcoholic drinks such as:

• Beer
• Wine

To finalize our discussion about beverages, keep in mind that if your water (the pure clean variety) isn’t sufficient, than this can also lead towards depleting you of your reservoirs of energy.

These Foods are Fatiguing Your Body

Just as much as there are beverages that deplete us of our energy, food also is a silent culprit that can lead to a great deal of fatigue and tiredness throughout your day. First, pay attention to acid forming foods. These types of foods can create a lot of havoc and mayhem in your body that can lead to digestive problems, acidic reflux, and other related issues. Foods such as:

• Meat
• Fish
• Poultry
• Legumes
• Eggs
• Grains

These are all very acidic types of foods that will drain your energy levels. This doesn’t however mean that you should avoid consuming these types of foods. On the contrary, these foods do contain vital nutrients that can add to your everyday energy needs. However, consuming them in very large portions without the balance of an Alkaline diet, can lead to energy slumps. Please seek the guidance of a Nutritionist for further information.

Finally, here is a list of other common foods that you should avoid if you seek to experience high amounts of energy throughout your day:

• Potato Chips
• Yeast
• Gravy
• Sauces
• Condiments
• White Bread
• Crackers
• Convenience Foods
• Canned Foods
• Sugary and Junk Foods

All of these either have high amounts of saturated fat, high amounts of sugar or preservatives which will undoubtedly fatigue your body.

The 2 Food Habits that You Must Avoid

The 1st habit involves skipping meals. This leads to fatigue because your body requires a constant supply of energy (which we receive from the food we eat) to get it through the day. The key is to eat regular small healthy and energy producing meals throughout your day.

The 2nd habit that you must avoid is the habit of snacking between meals. It’s not that snacks are bad for you, it is rather what you consume during the snack that will either enhance or rob you of your energy. In general stay away from any beverages or foods that we discussed above.

A Mindset that Leads to Tiredness

Have you ever wondered why all of a sudden you started feeling tired and fatigued? These sudden energy slumps may very well result from (not so much what you ingest into your stomach) rather, what you project into the world. The emotions of:

• Grief
• Fear
• Sadness
• Guilt
• Hostility
• Loneliness
• Resentment
• Jealousy
• Depression
• Anger

All the above emotions can all lead to ongoing feelings of tiredness and fatigue.

The ongoing process of bathing yourself within these emotions can actually lead to a state of depression which can result in chronic fatigue. Stay on top of these emotions by being present within the moment. Read your thoughts and the feelings you are projecting out into the world at all times, and most importantly avoid the habit of pessimism which triggers many self-inflicted negative states of being.

Stress and Overwhelm are Energy Suckers

We have already discussed the Keys to Effective Stress Management in a previous IQ Matrix Mind Map. For the purpose of this discussion it is important to understand the negative impact that uncontrolled stress can have on your energy levels. There are those of you who thrive on experiencing high amounts of stress throughout your day. You are no doubt in the minority that effectively manages stress in ways that create motivation and provide you with an invigorating energy to move you forward throughout your day. For the rest of us, stress can be a very draining and “energy leeching” experience. You must find ways to firstly minimize and later manage the stress you experience on a daily basis. Read the Keys to Effective Stress Management for further information.

Other Energy Depleting Activities & Triggers

There is no doubt that our Mindset and daily Nutritional habits are the leading causes of our energy woes. Yet there are also other – very much – overlooked areas pertaining to our activities, body, social life, EMFs and chemicals that can have a significant impact our energy levels. Here we will touch upon some of these key areas:

Activities that will Drain Your Energy Levels

Overeating leads to high amounts of blood being transferred to the bowel area of your body where the food is being processed and digested. This will lead to the onset of natural fatigue, as the remainder of your body must suffer the consequences of insufficient blood flow. If you suffer from broken sleep, tossing and turning all night long, or just waking up feeling fatigued and low on energy, than you might find the answers you are looking for within the Keys to Effective Sleep Management.

Living a very sedentary lifestyle (sitting at the computer or in front of the television for most of the day) is also counterproductive in terms of creating high levels of energy throughout your body. Finally, even though loud music can provide your body with an invigorated feeling of energy and enthusiasm. Listening to it for an extended period of time can lead to significant bouts of fatigue and tiredness.

There was a plant study undertaken quite a few years ago now, where the experimenters played 2 types of music to the plants and observed their levels of growth over a period of several weeks. What they discovered was quite fascinating. When they played loud rock music to these plants, the plants grew in the opposite direction away from the speakers. However, when they played classical music to these plants, the plants grew towards the speakers. What do you believe is the significance of this study in relation to our body’s cells?

Look After and Pay Attention to Your Body

Every now and then, it is important to visit your local GP or Natural Medicine practitioner and ask them to run a few tests to see if you potentially may have a nutrient deficiency, a low iron count, low blood sugar levels or possible food allergies. If you have tried everything else within this Mind Map to no avail, than it is very possible that you might be lacking in something; or have an allergy to a food or beverage you are consuming. Either way this will continue to lead to unexpected slumps within your energy levels until you sort these things through.

Irregularity Creates Havoc Within the Body

By “Irregular” I mean inconsistent bowel movements. Several years ago now, I worked within a Health Center where we specialized in Colon Hydrotherapy. The process involves inserting purified water in through the rectum which would gradually remove old dried up fecal matter that gets stuck to the sides of the colonic walls. Over time as this fecal matter builds up, it creates blockages within the large colon. These blockages prevent the new fecal matter from getting through in regular time after consuming a meal.

The bottom line is, that the longer food takes to pass through the colon and out the rectum, the more likely it is to harden and stick to the sides of the colonic walls, thusly creating a greater build up of blockages that make future passages down the colon even more difficult. This of course results in irregular bowel movements which correspond in robbing us of our energy (carrying bucket loads of rubbish within our digestive tract is most definitely not an energy enhancing activity).

If you do not experience one bowel movement per “main” meal you eat throughout your day, than this could be an indication of blockages within your colonic passage. Of course keep in mind that some foods like red meat take much longer to digest than cooked vegetables for instance. However, as a general rule, you should be experiencing at least one significant bowel movement during your day. See your local Naturopath for further information. Otherwise visit the Colon Hydrotherapy Directory to identify your nearest Colon Hydrotherapy clinic within your country or state.

Your Physiology Determines Your Energy

A discussion about the power of our physiology will most definitely be a future IQ Matrix Mind Map topic. However, for the purpose of this discussion keep in mind that how you move your body, position your body, and the speed at which you move your body, will have a significant impact on your energy levels.

Have you ever watched a depressed or sad person standing, sitting or moving? On the other hand have you ever watched a passionate happy person standing, sitting or moving? If you are like most people than the answer is probably YES. Now ask yourself, “What specifically do these two types of people do with their body? How different are their postures, movements and body positioning?” Really take some time to reflect on these questions and identify what these differences actually are. What you will find is that there is a significant difference between how the 1st (sad person) and the 2nd (passionate happy person) utilize their bodies. Believe It Or Not, how you use, move and position your body will have a significant impact on your energy levels.

Stay Away from Negative People at all Costs

This one is easy. Negative people are a drain on your energy. They are like leeches sucking you dry of your vital energy resources. However, be wary as they are pretty sly in their tactics. First they will draw you in with an emotional sympathetic driven story. Next they will convince you to agree with them. And finally they will make you believe everything about their pessimistic tail that the world is against you and that you have no hope but to accept your sorry life and existence Later you walk away from the conversation wondering why on earth you feel like going to bed at 4 in the afternoon

Dissatisfaction will Literally Rob You of Your Energy

Are you dissatisfied with your work, career or relationship? If you are, than consider the possibility that these aspects of your life are draining your energy levels in a very indirect yet powerful manner. If you are not satisfied with any of these aspects of your life, simply decide today to change things for the better. If you are struggling to find happiness within your relationship, and you have tried all the strategies listed within the Keys to a Better Loving Relationship Mind Map, than take time to reflect for a moment and consider all your options. The bottom line is, if you seek more energy in your life, than you must either fix all the leaks that are currently dripping away your supply, or simply move on and look for other alternatives.

Electromagnetic Radiation is the Silent Energy Killer

Electromagnetic Frequencies (EMFs) are silent energy killers that can gradually and suddenly rob us of our body’s energy supply. Whenever you are watching television, working on your computer, standing next to a microwave, or simply using an electric blanket to warm those aching joints in bed – you are absorbing large amounts of EMFs which are depleting your energy reservoirs. If you pay attention you may sense a shift in your energy levels when you spend long periods of time watching television or sitting in front of your computer. The best and most effective solution is to move into the outback and live in a tent with no electricity However, for most of us that is not really an ideal option to take

Your other option is to purchase a Q-Link. A Q-Link is a specially designed pendant you wear around your neck that protects you from EMFs. I have been wearing one for several years, and have benefited with increased energy levels and reduced fatigue when working in front of the computer. Visit the Q-Link website for further information. Make sure to watch the Q-Link introductory video on their home page.

Watch Out for those Common Toxins & Chemicals

We are constantly surrounded by pollution, toxins and other chemicals that impact how we feel at every moment of our day. It is no doubt a very difficult task to try and avoid every toxic substance that confronts us, however we can take measures to minimize our use of these chemicals wherever possible. Begin by avoiding smoggy areas, giving up the habit of nicotine, reducing your intake of antibiotics, and being a savvy shopper who takes care to look at the ingredients of the personal care products that you are purchasing.

Many personal care products such as shampoos, liquid soaps, conditioners, moisturizers, deodorants, etc, have toxic chemicals that can impact your energy levels in very subtle ways. They can also have a negative impact on your health and well-being. Simply type into Google “dangers of Shampoos” “dangers of toothpaste” “dangers of deodorants” etc, and you may find some read worthy material.

Energy Enhancing Mindset & Nutritional Habits

Let’s now flip the coin and take a look at the energy enhancing mindset and some nutritional guidelines that can help to boost your energy levels:

These Beverages will Enhance Your Energy

Instead of purchasing those supermarket variety fruit juices – that are riddled with sugars and other preservatives – simply purchase your own fruits and juice them. You may be surprised how invigorating it feels to drink freshly squeezed juice first thing in the morning. Green tea is also another great source of energy as it provides you with natural antioxidants that will boost your body’s immune system. Shots of Wheat Grass also have great nutritional properties that can boost and promote higher levels of energy throughout your day. And finally, drink adequate amounts of pure and fresh water. Water is absolutely essential for our survival and very important for building our long-term energy reservoirs.

These Foods will Enliven Your Body

Raw foods such as green leafy vegetables, nuts and fruits naturally promote high levels of energy. Meals that are high in fiber will encourage better digestion which will improve the movement of fecal matter through the digestive tract. Also focus on eating whole grains and make sure to keep your body alkalized by consuming alkaline promoting foods such as:

• Herbs
• Seeds
• Peas
• Lentils
• Beans

Essential Supplements that will Boost Your Energy

To provide your diet with that extra energy boost, consider taking dietary supplements.

• Vitamins
• Colloidal Minerals
• Anti-Oxidants

These are ideal for providing your body with the essential nutrients it needs to keep it working at peak levels throughout the day. Other additional supplements such as:

• Digestive Enzymes
• Good Bacteria

These will assist in improving your digestion, which will likewise enhance the levels of energy you experience at home and at work. Other supplements that could potentially enhance your energy include:

• Ginseng
• Guarana
• Chlorella
• Suma Plant
• Echinacea
• Iron
• Co-enzyme Q10
• Liquid Spirilina

A Mindset that Leads to an Invigorating Experience

A positive and optimistic mindset that is focused on Gratitude, Love, Passion and Joy will almost instantly boost your reservoirs of energy. Learn to cultivate these emotions each and every day, and you will be blessed with an increased amounts of energy.

Simple Mind Shifting Strategies for Improving Energy

Simple strategies such as developing an empowering set of beliefs, utilizing affirmations correctly, and reading self-help books can – and will – set your energy on track and moving in the right direction. The next time you are feeling a little tired or under the weather, go ahead and pick up an inspirational book that will touch your emotions in a positive and unforgettable manner.

Simple things can – and do – usually have a significant, yet subtle, impact on the levels of energy we experience throughout our day. As a side example, have you ever felt sorry for yourself, and then suddenly someone gave you a compliment that you hadn’t expected, or that secret crush gave you a warm and welcoming smile. Isn’t it interesting how such simple things can all of a sudden awaken our reservoirs of energy from its deep and dark slumber?

Other Energy Enhancing Activities & Triggers

We will finish off our discussion about enhancing energy with a look at some other key critical areas that can have a long-lasting and moving impact on the levels of energy you experience throughout your day:

Regular exercise is the Key to Long Lasting Energy

Exercise will be discussed in detail in a future Mind Map. However, for the purpose of this discussion it is important to understand that even though exercise is somewhat tiring, it does however have a long-term effect on our energy levels. By partaking in sports, jogging, cycling or swimming, you are enhancing your levels of fitness which will provide you with better stamina to deal stress and other daily activities that you must manage on a weekly basis. There are also lower impact exercises that can introduce you to a wide variety of movements that naturally enhance energy and allow for a greater flow of oxygen into your lungs. These types of exercises include:

• Tai Chi
• Yoga
• Chi Gong
• Simple Stretching

Finally, a great energy boosting exercise that is oftentimes overlooked is Trampoline Rebounding. Trampoline Rebounding has many side benefits that primarily help in removing the build up of toxins that accumulate within the body. It also builds strength, cardiovascular capacity, balance, is supposedly 68% more efficient than jogging, increases metabolism, lowers elevated cholesterol and triglyceride levels, while increasing the performance of the heart and circulatory system. All you need is a small circular Rebound Trampoline and you can workout from any room of your home.

Periods of Relaxation will Reinvigorate Your Body

For some people life is all about work, work, and more work! However, for most of these people life is also about emotional burnouts and extended periods of fatigue. We all go through periods in our life where we find our passions, our true callings, and we move forward without rest or give a second thought to our actions. These are no doubt exciting moments in our lives. However, we must always be watchful of our body’s limitations and longings. Holidays, regular breaks, spending time in nature, indulging in a relaxing massage, a bubble bath, or meditating within a peaceful and quiet setting can dramatically increase your body’s energy levels for the long-term. You should essentially incorporate these activities into your daily routine and schedule, so that you effectively balance out your lifestyle between work, play and simple relaxation.

Set Goals to Create Motivation and Inspiration

Goals are the carrots that drive and propel us forward no matter how difficult the journey becomes. They are also the energizing force behind our passions, visions and dreams. By setting inspiring and motivating goals, you will be propelled forward with a greater sense of energy and passion towards the things you value most in life.

Detoxify the Body through Colonics and Fasting

Earlier on we touched upon Colon Hydrotherapy and how it is important to experience regular bowl movements each and every day for increased health and improved energy. Fasting in a lot of ways goes hand-in-hand with the process of detoxifying the colon. Our digestive system works around the clock in an attempt to keep up with our eating indulgences. Because of stress and improper dietary consumption habits, we do place added pressure on our digestive tract that can lead to irregular bowel movements.

Simple detoxification strategies such as juice fasting one day a week or 3 to 5 consecutive days each month, can assist to regulate bowel movements and thusly enhance your energy levels. Coupled together with Colon Hydrotherapy, detoxification through fasting can be one of the most effective strategies that will go a long way towards enhancing your energy levels. Again, please speak with your Colon Hydrotherapy Practitioner for further information, guidelines and suggestions.

Diaphragmatic Breathing for Improving Energy

It is becoming a well known fact that incorrect breathing can leads to increased levels of fatigue and sluggishness throughout the day. Have you ever noticed the breathing pattern of a new born baby? A baby will almost always breath from deep within their diaphragm (stomach region). However, as we grow older, we become a little too conscious about the size of our stomachs and too infatuated with our chest area And so we tend to move our breathing pattern from our diaphragm into our upper chest in order to accentuate this aspect of our body. By doing this we are significantly reducing the amount of oxygen we ingest into our body with every breath we take. This in turn provides our cells with less nourishment, which therefore leads to lower levels of energy.

From this moment on, begin by breathing once again – as you did when you were a baby – from your diaphragm. At first you will need to be consciously aware of this process, however with a little diligence and effort this will once again become second nature for you, and you will be rewarded with an increased sense of invigoration and energy.

Empower Your Physiology

Earlier we touched upon the power and impact that our physiology has on our energy levels. To make this work for you, enhance your physiology by improving your posture, by adding a little zip to your step, and by undertaking tasks with a sense of purpose and enthusiasm. Very simple suggestions that could very well have a considerable impact on the levels of energy you experience throughout your day.

Enhance the Air that You Breathe

Our air is riddled with pollutants, dust mites, bacteria and other unhealthy particles that drain our energy and bring about bouts of fatigue. To improve the air quality of your home or bedroom, look into purchasing a good quality air purifier. A negative particle ionizer is also an effective means for promoting a greater sense of energy and well-being.

Light Up Your Nights & Days with Full Spectrum Lighting

If you have ever spent a long enough period of time walking through the isles of a supermarket, than you probably understand how draining the lighting can be on the body. Most supermarkets do not utilize full spectrum lighting. Only full spectrum lighting covers the entire electromagnetic spectrum that is comparable to the sun. In order for our bodies to be at peak energy and conditioning, we need to be exposed to full spectrum lighting each and every day.

If however you work all day within an office that doesn’t have full spectrum lighting, than you are very likely suffering the consequences of working within this type of environment. If you cannot expose yourself to the sun for short bursts throughout your day, than you might like to consider purchasing a Light Box which can assist in improving your energy levels.

Learn More About the Practices of Ayurveda

The ancient Ayurvedic practices are well known for their energy enhancing abilities. Dr. Deepak Chopra is probably the most well known Ayurvedic spokesperson in the world. If you would like to learn more about Ayurveda and its benefits, simply do a Google search or visit Amazon.

Laugh & be Social

Laughter naturally triggers the release of chemicals within the body that enhance mental alertness and energy. Through the simple act of laughing more often, and associating with positive and uplifting individuals, you will find that your energy levels will improve in many unexpected ways.

Seek the Company of Positive & Inspiring People

Have you ever known someone who just had this amazing and uncanny ability to uplift you in moments when you thought that the whole world was literally falling apart? These are the people you should be associating with each and every day. They are the energy builders, the ones who will provide you with an energy boost when you need it most, make you smile when all you want to do is cry, and make everything okay when no matter the time or day. Cultivate these friendships at every moment and opportunity you get. They can very well be your lifeblood when all other strategies fail.

Final Thoughts

Building abundant amounts of energy throughout your day is as simple as following a recipe for your favorite home cooked meal. Just take the ingredients presented within this Mind Map and mix them into an energy cocktail that will bring more happiness and fulfillment into your life. Just make sure not to add that extra dash of sugar, as it could ruin the taste

I hope you enjoyed this post, and if you have any further thoughts, ideas, reflections or suggestions about this topic, than please feel free to comment below.

Spotlight on the MasterMind Matrix

The process of Creating Abundant Energy is an important and indispensable component of the MasterMind Matrix.

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The MasterMind Matrix is a Psychological Chart of Personal Success and Achievement. It is used as an effective Self-Coaching tool that will help guide you through the personal obstacles, setbacks and limitations that may stand in your way as you progress towards the attainment of your goals and objectives in the field of academics, business, career, sports, or life in general.

Each IQ Matrix Mind Map that is available through this website represents a single cell fragment of the MasterMind Matrix. For more information and images, visit the MasterMind Matrix page.

Free Articles & Online Resources

Here are a number of highly recommended free articles and online resources that will further help expand your understanding about this topic:

• The Energy In All of Us – Part 2 @ Change Your Thoughts
• Re-Energize – How to Get Past Your Midday Slump @ Ririan Project
• 10 Ways to Improve Your Energy @ Scott H Young
• Energize Your Mornings @ Scott H Young
• Top 5 Ways to Double Your Energy Without Caffeine @ Lifehack
• 25 Fun Ways to Pamper Your Body and Increase Vitality @ We the Change
• 22 Ways to Never Feel Tired Again @ Cultivate Greatness
• How to Cope with Low Energy Levels @ Sri Chinmoy Inspiration
• Detoxify Yourself: 101 Tips to Remove the Poison from Your Body and Your Life @ Cultivate Greatness
• 50 Ways to Boost Your Energy Without Caffeine @ NOEDb
• Alternative Energy: 7 Herbs to Boost Your Energy @ Ego Development
• 69 Natural Ways to Increase Your Energy Levels @ Organic Coupons
• Weight Management & Fitness Forum @ Weight Master
• The 4 Worst Energy Zappers in Your Life @ The Change Blog
• Raise Your Energy by Zapping Tolerations @ Motivate Thy Self
• 10 Essential Tips for Coping with Your Fatigue @ Ego Development

Recommended Books

• Living Foods for Optimum Health: Staying Healthy in an Unhealthy World by Theresa Foy Digeronimo & Brian R. Clement
• Positive Energy: 10 Extraordinary Prescriptions for Transforming Fatigue, Stress, and Fear into Vibrance, Strength & Love by Judith Orloff

If you would like to download a copy of this IQ Matrix, it is available from the IQ Matrix Shop.

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Introduction

Most of us spend about a third of our lives in bed. However, for many people getting a good nights sleep isn’t as easy at it sounds. If you struggle to get to sleep, toss and turn in bed for long periods throughout the night, or just wake up feeling tired and restless, than it’s very possible that you are sabotaging your sleeping routine by not following one or more of the keys to a Better Night’s Sleep. Whether it is making changes to your bedroom environment, developing some simple mindset sleeping strategies, taking regular herbs or supplements, getting a medical check for hormonal imbalances or nutrient deficiencies, taking certain and specific actions, transforming your nutritional habits, or simply avoiding the things that are known to interfere with our sleeping patterns – the keys to a Better Night’s Sleep may have the answers for you.

Cultivate these keys and apply them into your new sleeping routine and you will sleep better and more soundly than ever before.

Please note that this post is for information purposes only. Please seek the guidance of your alternative health physician before undertaking any strenuous exercise, herbal or nutritional program.

Your Sleeping Environment

The environment in which we sleep within on a nightly basis is absolutely critical in the ongoing promotion of better sleeping habits and patterns. If our sleeping environment is substandard and does not fall in line with our biological needs, than it will simply interfere with our sleeping patterns and as a result we will suffer the consequences by getting inadequate amounts of quality sleep that can keep us going throughout the day. Here are some suggestions on things you can do to enhance your sleeping environment to promote a better and a more restful night’s sleep:

Remove Clocks from View

On nights when we just can’t seem to get to sleep, what is it that we tend to do? That’s right, we stare at the clock every 10 minutes and stress every second about how tired we will feel the next day if we don’t fall asleep NOW! In instances such as this, your clock is simply a liability on your time. Firstly remove your clock from sight. Secondly commit yourself to the fact that you don’t need to know the time unless it is time to get out of bed. Understand that you are in control of your life, and that no clock is going to take that away from you.

Remove All EMF Fields

EMF stands for Electro-Magnetic Fields. EMFs are released by electronic appliances that are present within your sleeping environment. EMFs are known to disrupt the pineal gland and interfere with the production of melatonin and serotonin which are essential in promoting good sleeping patterns. Either remove all electronic appliances such as televisions, stereos, and computers from your bedroom or unplug them from their power-supply.

Some sleeping doctors strongly suggest that people pull their circuit breaker before heading off to bed in order to kill all power in the house. If removing all EMF sources isn’t an option… Personally I have been using what is known as a Q-Link pendant that you wear around your neck during the day and throughout the night. The Q-Link pendant works by deflecting EMF fields from the body. For more information please visit the Q-Link website.

Good Ventilation

We all know what it feels like to step outside in the early hours of the morning and just breathe in that fresh crisp air. It feels so invigorating and enlivening. Well, the same principles apply at night as you are sleeping. Our bodies require good amounts of fresh air to promote a greater sense of health and well-being. By closing your windows at night you are doing your body a great deal of injustice through suffocating its oxygen supply. If opening the window at nights isn’t an option, consider purchasing an air filter / purifier.

Darkness is Essential

If you are not sleeping in complete darkness, than you are interfering with your body’s circadian rhythm. Any small amount of light that reflects or shines into your bedroom will disrupt your pineal gland’s production of melatonin and serotonin. Also, when getting up at night, avoid turning on the lights whenever possible. If this isn’t an option, than purchase a low volt bulb that emits as little light as possible. The less the better. You will find that by following these simple guidelines that your sleep will be more restful and sound.

As Quiet as a Mouse

Some of us have a tendency to fall asleep while watching television or listening to the radio. Even though in these instances you might have fallen asleep, it however doesn’t promote a restful type of sleep. In order to achieve a deep and prolonged nights sleep, you must ensure that you remove all sounds and distractions from your sleeping environment. Although there are some exceptions to this rule; as you will read within the Sleeping Actions section.

Keep Temperature at Comfortable Levels

The temperature within your sleeping environment should be at no more than 22 °C / 70 °F. Any higher than this and biologically your body will feel discomfort and this may interfere with your sleeping patterns.

Comfortable Pillow & Mattress

Since most of us spend about 1/3 of our lives in bed, it just makes sense to purchase a good quality pillow and mattress that will support us where we need it most. Everybody is different and requires varying levels of support. Visit a sleep specialist or chiropractor for further information about getting the right nightly support for your body. Investing wisely here could be one of the best decisions you make.

A Sleeper’s Mindset

Those who tend to sleep soundly each and every night have developed a number of mindset strategies that promote a deeper and faster onset of sleep. Here are some suggestions that will assist you in taking control of your mind:

Control the Voice in Your Head

When we have a lot on our minds, many problems to deal with and uncertain plans for the day ahead, we can easily get lost in a river of thought that just keeps going and going, until it literally overwhelms us and sabotages our sleep. Take control of this voice by making a pact with yourself that as soon as you lie down to bed you will not think about any problems or plans that may be lingering on your mind. If you do lie down to bed and your mind just gets out of control, simply get out of bed and write your thoughts down on paper. Only once you have exhausted your thought process on paper should you venture back into bed.

Focus on Staying Awake

It’s a reverse form of psychology. Instead of tossing and turning and trying to get to sleep, simply keep your eyes open and focus on the fact that you are going to be staying awake for the rest of the night. This strategy really works as long as you don’t start thinking about other things that are on your mind. The key here is to focus ONLY on the process of staying awake.

Visualize Tranquility and Serenity

Deep within the recesses of your mind, create a quiet, serene and tranquil place where you go just to relax. Whether this is somewhere on a secluded beach, in the outback or simply by a creek or mountainside; create this place in your mind and return here every night just as you are falling asleep. Absorb yourself within the beauty of this environment, experience all the nature sounds and the seclusion that you are currently experiencing from the rest of humanity. Actually “take in” this place through all your senses, and just relax and bathe within the magnificence of this environment you have created.

Through the process of just relaxing within this environment you will discover that your body will find the peace and tranquility necessary to slip into a deep and restful nights sleep.

Get Out of Bed if Unable to Sleep

Yes, literally get out of bed if you are unable to fall asleep within the first 20 to 25 minutes. When you do get out of bed make sure to do something mellow that doesn’t stimulate your brain to a significant degree. Reading a book or simply undertaking a boring task or activity that doesn’t require much movement, will tend to paralyze your brain back into “sleeper’s state”.

Sleeping Therapy

At times no matter what we do, we just simply do not know why we are unable to fall asleep or why we wake up feeling very tired and lethargic. If this sounds like you than you may find it helpful taking a combination of herbal supplements, utilizing natural therapies or maybe even getting a medical checkup which will assist in identifying possible mineral or nutrient deficiencies. Here are some suggestions to get you started:

Herbal Remedies

There are a number of herbs that have been found to be very helpful in promoting a good night’s sleep. These herbs include:

• Catnip
• Chamomile
• Passionflower
• Lemon Balm
• Skullcap
• Ginseng
• Kava
• Hops
• Valerian

See your Alternative Health Professional for further information. You may also like to visit your local health food store and purchase some herbal teas that contain a combination of these herbs for promoting better sleep.

Acupuncture

Acupuncture is known to be effective in assisting with the establishment of better sleep patterns. In traditional Chinese medicine, acupuncture is used for the treatment of insomnia. For those who are not familiar with this process, it involves inserting fine needles into the skin at specific acupuncture points in order to influence the functioning of the body.

Emotional Freedom Technique

Emotional Freedom Technique or EFT is an interesting natural therapy that simply involves the act of gently tapping certain areas of the body several minutes per day. It works by balancing your body’s bio-energy system while resolving some of the emotional stresses that may be contributing to your insomnia at a deep level. EFT is known to be very effective and the results are usually long lasting. For further information about EFT, please visit the World Center for EFT.

Get a Medical Checkup

If all else fails, it is worthwhile to get a medical checkup at your local GP or Natural Medicine Clinician. Ask your doctor to check your adrenals, hormones, and iron levels. All of which could be aggravating your sleeping patterns and causing insomnia. Melatonin hormone supplements have also been found to be helpful in some cases.

Sleep Promoting Actions

What you do throughout the day is just as important as what you do at night when it comes to promoting good sleeping patterns and habits. Certain activities throughout the day, before bedtime and within bed, will help you to establish good habits and rituals that will assist and improve your sleep. Here are some suggestions that will point you in the right direction:

During the Day

The actions discussed within this section should be undertaken throughout your day. Consistently and persistently partaking in these activities can help improve sleeping patterns while promoting deeper and a more restful night’s sleep.

Exercise

Getting a good amount of regular exercise throughout your week is a great way to improve your sleeping habits as it helps to induce bedtime drowsiness. Studies have consistently shown that people who undertake regular exercise experience a deeper and more restful sleep than those who don’t. Physical exercise such as running, cycling or swimming are effective, however you should also try Tibetan Yoga and Tai Chi which provide the body with additional biological benefits. Ideally you should exercise early during the day or at least 3 to 4 hours before going to sleep.

Sun Exposure

Because of all this talk about skin cancer, people are now starting to avoid sun exposure all together, not realizing that sun exposure is essential for our ongoing health and well-being. By exposing yourself to the sun for up to 2 hours per day will help regulate your body’s natural biological clock which will improve your sleeping patterns. However, make sure that you always wear protective sunscreen and that you only expose yourself to the sun during the morning and late afternoon / evening periods.

Journaling

Writing out your thoughts about your sleeping habits, patterns, goals and routine helps some people to proactively gain control and effectively manage their sleep.

Power Naps

Throughout our day we tend to experience natural rises and falls in our energy levels. During the “falls” it can be quite satisfying to take a short Power Nap of no more than 20 to 25 minutes. This will increase your energy levels and help you catch up on lost sleep. Keys to raising your energy levels will be the focus of a future SMX Spotlight Mind Map.

Lose Weight

Being overweight can significantly increase your risk of suffering from sleep apnea. This in turn will prevent you from experiencing a restful nights sleep. Therefore, make sure you get enough exercise and eat the correct foods in order to get on top of your weight-loss goals. If you want further information, please read the Keys to Weight-loss IQ Matrix.

Before Heading off to Bed

The actions discussed within this section should be undertaken before heading off to bed. Consistently and persistently partaking in these activities can help improve sleeping patterns while promoting deeper and a more restful night’s sleep.

Visit the Toilet

How many times have you had a lot to drink just before going to bed and then woke up at night because of biological urges? Solution is to simply make sure you go to the toilet before heading off to bed.

Schedule Early Sleep

Our body’s natural biological clock has been thrown out of balance because of modern electricity and lighting. Naturally our body is biologically prepared to go to sleep at about 10:00pm and wakes up at sunrise at around 6:00am. Being awake between these periods interferes with the body’s process of dumping toxins. Moreover, this will sabotage a restful nights sleep and may leave you feeling sluggish and tired in the morning.

Do whatever you can to gradually schedule your sleeping patterns to coincide between the hours 10pm and 6am. Begin by going to bed about 15 minutes earlier each week up until you are consistently in bed by 10pm.

Light Stretches

Lightly stretching the body before heading off to bed can promote a deeper and more restful nights sleep.

Relaxation Exercises

It is important that you gradually ease into the process of winding down to bed. This can be achieved through a combination of relaxation exercises that put you at ease and into a sleepy state. Whether you want to give yourself a massage, prefer to meditate, read a spiritual book, or simply listen to soft music; whatever you choose does not matter, as long as it provides you with a relaxing and soothing experience.

By developing a nightly relaxation routine you will successfully prepare and condition your mind for prolonged and deep sleep.

Within Bed

The actions discussed within this section should be undertaken while lying in bed. Consistently and persistently partaking in these activities can help improve sleeping patterns while promoting deeper and a more restful night’s sleep.

Stay Warm Yet Cool

If you are cold you will not be able to sleep. On the other hand if you are too hot you will also suffer the consequences of lost sleep. Therefore, stay cool by lowering the temperature within your bedroom, or by covering yourself with just a thin sheet. Likewise, stay warm by wearing socks to bed or covering yourself with another blanket. As a rule of thumb, make sure that you are comfortable; never too hot or cold at any time.

Wear Headgear

By headgear I don’t mean a helmet. Rather, wear an Eye Mask if there is too much light within your bedroom, or wear Ear Plugs if there is too much noise outside the bedroom.

Listen to White Noise

If you are struggling to deal with a noisy neighbor or partner, than one way to numb the sounds is to listen to White Noise. Turn on a fan or an ocean CD that will relax you as it numbs all external noises.

Just Sleep

That’s it, just Sleep. Many people read, watch TV, talk with others, and eat in bed. Do not allow your brain the freedom to associate your bed to anything else but sleeping. This by itself can dramatically improve your sleep as you begin to associate just SLEEPING with your mattress and pillow.

Sleeper’s Nutritional Guidelines

It is a well known fact that what we ingest affects our body in immeasurable ways. By following some very simple nutritional guidelines you can dramatically improve the depth and restfulness of your sleep. Here are some suggestions to help you get started:

Drink Warm Milk

Did your mum ever give you warm milk before bed? If so, than how good did that make you feel? In small quantities milk has a very soothing effect on the body. By drinking a glass of warm milk just before bedtime, can soothe and relax both the body and mind.

Drink Fewer Liquids

This one is very simple: The more liquids you drink within 1 to 2 hours before bed, the greater your chances of waking up at night.

Eat an Early Dinner

Have you ever gone to bed on a very full stomach? Was it easy or difficult to get to sleep? If your body is doing the majority of its digestion at night, you will most likely wake up feeling sluggish and fatigued. The body’s nightly biological routine involves the process of repairing muscles, tissues and bones. These processes require blood to be redirected to these areas. If the majority of your blood is being directed towards the digestion of food, than you will suffer the consequences the next day. By eating a light dinner at least 3 hours before heading off to bed will assist in promoting deep and restful sleep.

Eat High Protein Snack

By eating a high protein snack a few hours before bed will increase the production of melatonin and serotonin. This will promote a deeper and more restful nights sleep.

Avoid Sleep Saboteurs

Developing good sleeping patterns and habits has got as much to do with “what you do” as it does with the things you should “avoid doing”. Here are some things you should avoid doing if you desire to effectively manage your sleep:

Avoid Tossing and Turning

The moment you begin tossing and turning in bed, you should take it as a sign that you are not going to fall asleep anytime soon. Get up immediately or try one or more of the techniques and strategies discussed within this post.

Avoid Prolonged Napping

If you take a nap for longer than 30 minutes your body will begin to enter a deep sleeping state. Awaking from this state will leave you feeling sluggish and may interfere with your biological clock. This means that when it’s time to go to sleep at night your body may instead want to run a marathon

Avoid Brain Stimulation

Avoid all brain stimulating activities 1 or 2 hours before heading off to bed. Activities such as watching television, finishing off work related tasks, or simply stressing about something will impact your sleeping pattern in negative ways. For more information, please read keys to Effective Stress Management.

Avoid Consuming Sugars and Grains

Both grains and sugars will effect your sleep in destructive ways. You may initially fall asleep after ingesting sugar, however later at night when your blood sugar levels drop too low, you may wake up and not be able to fall back asleep.

Avoid Sleep Interfering Toxins

Sleep interfering toxins such as caffeine, sleeping pills, smoking and alcohol, may initially make you feel relaxed and drowsy, however, long-term they will prevent you from experiencing a deep, unbroken and restful nights sleep.

Final Thoughts

Through consistent application of these key steps to a better nights sleep you are likely to experience a gradual improvement in your sleeping patterns over the course of several weeks and months. The secret is to be persistent and to try out as many strategies as possible. Some will obviously work better for you than others at different times. Once you have established what works and what doesn’t, you will have unlocked the key to a better nights sleep.

I hope you enjoyed this post, and if you have any further thoughts, ideas, reflections or suggestions about this topic, than please feel free to comment below.

Spotlight on the MasterMind Matrix

Effective Sleep Management is an important and indispensable component of the MasterMind Matrix.

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The MasterMind Matrix is a Psychological Chart of Personal Success and Achievement. It is used as an effective Self-Coaching tool that will help guide you through the personal obstacles, setbacks and limitations that may stand in your way as you progress towards the attainment of your goals and objectives in the field of academics, business, career, sports, or life in general.

Each IQ Matrix Mind Map that is available through this website represents a single cell fragment of the MasterMind Matrix. For more information and images, visit the MasterMind Matrix page.

Free Articles & Online Resources

Here are a number of highly recommended free articles and online resources that will further help expand your understanding about this topic:

• Trouble Sleeping – 10 Rules to Sleep Properly @ I Need Motivation
• Top 10 Ways to Power Nap Smarter and Better @ Ririan Project
• How to Sleep More Effectively Starting Tonight @ Ririan Project
• 9 Little Known Ways to Sleep so it Counts @ Ririan Project
• 8 Tools for 8 Hours of Energy Boosting Sleep @ Ririan Project
• 10 Tips for a Good Nights Sleep Without Pills @ Lifehack
• 9 Great Tricks to Help You Sleep Like a Baby @ We the Change
• Stressed Sleep: How to Stop Stressing About Work at Night @ The Daily Mind
• Common Mistakes Made While Forming a Sleep Pattern @ Avani Mehta
• 31 Sleeping Lifehacks for Helping You Sleep Minus the Sheep @ Aim for Awesome
• Can’t Sleep at Night: Here’s What to do… @ Life Learning Today
• How to Sleep When It’s Noisy Outside @ The Daily Mind
• 5 Ways to Fall Asleep Quicker @ Dumb Little Man
• 5 Unusual Ways to Achieve Super Quality Sleep @ Pick the Brain
• The Ultimate Guide to Getting Great Sleep @ Practical Personal Development
• 4 Ways to Get Great Sleep @ Pick the Brain
• The Magic of a Good Nights Sleep, & How to Finally Get One @ Motivate Thy Self
• 11 Unconventional Sleep Tips: How to Get to Sleep & Stay Asleep @ Cultivate Greatness
• The Magical Light to Make You Sleep Well @ Cruch Geer
• 6 Unexpected Tips for a Better Night’s Sleep @ Slow Down Fast

Recommended Products

Restful Sleep – Your Final Breakthrough uses the latest discoveries in the sciences of sound, psychology, and superlearning to create a completely new, totally safe, and thoroughly effective “psychotechnology” that reprograms your subconscious in positive ways to achieve the sleeping goals you seek. Its natural approach avoids subliminals to guarantee a pleasant, life-changing experience.

Recommended Books

• Good Night: The Sleep Doctor’s 4 Week Program to Better Sleep and Better Health by Dr. Michael Breus
• Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night by Barry Krakow
• How to Sleep Soundly Tonight: 250 Simple and Natural Ways to Prevent Sleeplessness by Barbara L. Heller

If you would like to download a copy of this IQ Matrix, it is available from the IQ Matrix Shop.

| Download Sample | Buy Poster | IQ Matrix Gallery | MasterMind Matrix | FAQ |

Introduction

In today’s social climate stress is something that we just tend to accept as a part of our home and work environment. We are taught that one must learn to relax and take charge of one’s reactions to external events, people and factors. In this way one will find peace and remain in proactive control over the emotions that tend to get the better of us throughout our day. However, dealing with stress in an effective and efficient manner goes beyond simple relaxation techniques and into the realm of effective stress management strategies.

Effective Stress maintenance involves managing what you eat, how you think, the manner you treat your body, what actions you take on a consistent basis, how you deal with social interactions and what you tend to avoid doing. These key factors of stress management are the foundational blocks that will help you to build harmony with yourself, others and your immediate environment. Cultivate them and apply them into your daily routine, and you will find bliss where others only find havoc and mayhem.

Please note that this post is for information purposes only. Please seek the guidance of your physician before undertaking any strenuous exercise or nutritional program.

Stress-less Nutrition

Managing our daily levels of stress always begins with our food indulgences. There are many foods that we consume regularly that can aggravate and elevate stress levels quite considerably. On the other hand, there are also nutrient rich foods that tend to settle the body and naturally calm the mind, thusly assisting with the reduction in stress levels and allowing for greater clarity of thought at times when our emotions tend to get out of hand. Here are some Nutritional suggestions to assist you with your stress management goals and objectives:

Energy in a Liquid

We all know and understand that a vast percentage of our body is made up of water. It therefore makes sense that water would provide you with the support that you need to handle stress more effectively. In fact, making sure that you stay hydrated throughout your day is essential as it will boost your levels of energy and enable you to work through circumstances with more vigor and persistence.

Another important liquid / herb that will help you to control your levels of stress is green tea. Green tea provides the body with a natural antioxidant boost. Antioxidants fight free radicals that tend to ravage a body under stress, therefore promoting a greater sense of health and wellbeing.

High Protein Intake

Protein is a natural energizer. It will do more than just fill you up and stop your hunger cravings; it will also keep your blood sugar levels stable throughout the day. Focus on consuming foods that are high in protein including tofu, eggs, yogurt, shellfish, salmon, tuna, lean red meat, chicken breast, and whey protein that you can purchase in a shake.

High Green Veggie Intake

The best source of carbohydrates for invigorating energy levels and for reducing stress can be found in green leafy vegetables. Go shopping today and purchase a large variety of green leafy vegetables and mix them into every one of your meals. Apart from these types of foods you should generally keep to a low carbohydrate diet.

Whole Grains

Whole grains are another great source of energy rich foods that will assist in keeping your stress levels at manageable levels.

Low Saturated Fats

Focus on consuming foods that are low in saturated fats. Instead choose foods that provide you with essential Omega 3 and 6 fatty acids that will provide you with ongoing and lasting energy. They are also essential for the health of your heart, joints, brain, skin and for ongoing digestive health. Foods that contain high quantities of Omega fatty acids include raw oils, nuts, seeds and avocado.

Regular Healthy Snacks

Eating foods regularly throughout your day is okay, as long as you focus on consuming high energy rich foods. Snacks rich in natural energy will provide you with boosts that will help you manage potential stress more effectively throughout your day.

As a general rule, we should be eating small meals every 4 hours in order to keep our blood sugar levels stable. 4 hours after eating our blood sugar levels usually begin to drop which leads to mental, physical and emotional fatigue that naturally increases stress levels.

Supplements

Taking daily supplements that are rich in beta carotene, Vitamin C, B and E will help fight the damaging effects of free radicals on the body.

Stress-less Mindset

In a lot of ways stress is only a perspective; or in other words an illusory representation that we create of an event or circumstance in our minds. We either see these events in a positive light or we feel that we have little control, and therefore the consequences of the circumstances tend to overwhelm us – as a result our stress levels are intensified. By learning how to control the mind, you will also learn how to manage your stress levels more effectively. Here are a few suggestions that will assist you with managing your personal psychology:

Become an Optimist

Look at every situation from an optimistic point of view. See everything as having a silver lining that you may not yet be consciously aware of. In this way you will have the upper hand and will not allow your stress the get the better of you.

Ask Effective Questions

The people who deal with stress most effectively simply ask better questions that lead them away from stress and into harmony. Next time you are dealing with a situation that you perceive as being stressful, take a moment to notice the types of questions that you are persistently asking yourself within the recesses of your mind. Then ask yourself the following:

Are these questions helping me to deal with your stress in an effective and proactive manner?

Are these questions enhancing and aggravating my stress to even higher levels?

The questions you must be asking yourself should be focused on solutions and outcomes that will help minimize your levels of stress and bring your body, heart and mind into harmony.

If you would like to gain a deeper perspective and insight into questioning strategies, than have a read of any blog article that I posted on miWisdom. The blog is about gaining wisdom from life’s small and sometimes insignificant experiences. At the end of each post I present questions that stimulate solution type thinking and expand concentration and awareness about the topics of discussion.

Think About the Bigger Picture

Gain perspective about the situation by thinking BIG.

Will this really matter longterm?

Will it make a real difference to my life in a negative way even if things don’t go as I imagine?

What is the worst possible thing that could happen?

Is it really as bad as it seems?

How will I look back upon this situation in 5 to 10 years or even next week?

I hope that you get the idea. It is all about gaining perspective by thinking BIG.

Adjust Your Standards

Sometimes we stress unnecessarily because our standards are simply too rigid and inflexible. Are you the type of person who wants to make sure all things are perfect? Or maybe you are the type of person who has to be in control of absolutely everything? If you are one of these people, than maybe you should think about adjusting your standards and giving yourself a break every now and then.

If your standards are inflexible and too rigid than they may well be stressing you out unnecessarily. Think about it… what you perceive as being imperfect, others may perceive differently. Your standards are simply not other’s standards. So give yourself some slack and quit stressing over perfection or control.

Reframe Circumstances

Reframing means to change your perceptions about the circumstance in a way that will promote a positive outlook and motivate you to take action.

How could this situation be perceived from a different angle?

What is really funny about this that I hadn’t noticed?

How would Mahatma Gandhi see this situation differently… and what would he do about it?

Meditate & Visualize

Both meditation and visualization is known to be beneficial for easing stress levels and centering the mind. Do a Google search or visit your local bookstore and read about the practices of meditation and visualization. It could be one of the best decisions.

Utilize Affirmations

Affirmations are words and phrases that you say and repeat to yourself on a regular basis. Psychology has shows us that words have a powerful impact on our emotional health and wellbeing. Simply put, the words and phrases you use on a daily basis create the emotions you experience at any moment in time. Repeat words that are of a positive nature and focused on solutions, and you will find that over time these words and phrases will indeed transform your emotional state and help you to climb out of the doldrums of a stressful existence.

Everyday in Every way, I am feeling more calm centered and relaxed.

Repeat and repeat over and over and over again.

Emotional Control

Anger and overwhelm are two emotions that tend to build a lot of negative stress within the human body. Gaining emotional control over these two emotions can be achieved through applying all the above mentioned psychological strategies. However as always, the first step of control is all about recognizing these emotions when they pop into your mind. Once you have them under control, you will naturally see your stress levels subside.

Acceptance through Forgiveness

Many times we stress because we tend to hold onto bitter feelings towards other people. Sometimes all it takes is to simply forgive and forget and the stress will naturally wash away like an autumn shower drizzle.

Stress-less Body

Our body is the vehicle that keeps us going and moving forward throughout our day. However, when it comes to stress it is our body that suffers the most from the consequences of our constant destructive emotions. As a result our body responds in negative and lethargic ways that could potentially lead to health concerns in the future. It is our responsibility to read our bodily signs and balance both rest, activity, work and play appropriately. Here are some suggestions for a stress-less body:

Laugh Your Way Out of Stress

The benefits of laughter have been widely documented. Laughter has been known to aid in promoting health and it also assists with reducing the effects that stress brings to the body. Learn to laugh at yourself, watch comedies on TV, laugh about life and with your friends, and finally if nothing else works, simply faking laughter has also show to have tremendous benefits. The great thing about laughter is that once you start, you just can’t stop, and the effects on lowering your stress levels are instantaneous.

Sex Can Help Too

Sex is a popular form of extracurricular activity and a way to get your mind diverted and focused away from the stress that tends to linger around in your life. It’s also a great form of exercise that has many associated health benefits.

Massage

We keep and store a lot of our tension within specific areas of our body. A professional masseuse will be able to identify and ease the tension within these areas, which will lead to a greater sense of wellbeing and harmony.

Progressive Muscle Relaxation

This involves progressively relaxing every muscle of your body one muscle at a time up until your entire body is completely at ease. Best results come if this exercise is accomplished while lying down, however, if you are at work you can also undertake the exercise in a seated position. Begin at your toes and slowing relax each muscle of your body progressively moving up your legs through your chest and up to the tip of your head. Taking 5 to 10 minutes to focus in on this exercise several times per day will help you successfully manage your stress levels.

Consistent Napping & Sleeping Patterns

Uninterrupted sleep brings harmony to the body and mind. On the other hand, interrupted sleep can stress the body through the night and leave it drained and feeling fatigued throughout the day. In an upcoming IQ Matrix we will focus in on and breakdown what it takes to achieve a peaceful and harmonious nights sleep. Moreover, napping has been scientifically proven to ease stress and promote health and wellbeing. However, when it comes to napping, it is important not to overdo it. Keep your naps to about 20 to 25 minutes and no longer.

Regular Exercise

When exercise is used in a sensible manner it will assist in helping to manage high levels of stress. Moreover, exercise requires movement, and movement triggers blood flow and deep breathing. Combined, these three biological actions naturally ease stress and promote greater health and wellbeing. Exercise will also be the focus of a future Mind Map.

Stress-less Actions

There are certain actions that we can take on a daily basis that promote harmony and provide balance when things get out of hand. Here are a few suggestions for some stress-less actions you can take throughout your day that will ease the feelings of stress and improve your sense of wellbeing:

Natural Therapies

Natural therapies such as aromatherapy, guided imagery, color therapy and self-hypnosis have all shown their predisposition to ease stress and bring back a sense of balance and harmony to the body.

Assertiveness is the Key

Many times the only reason we tend to become stressed and overwhelmed is because we take on too much responsibility as a result of our inability to say NO to others. Other people do not understand your predicament or circumstances. If they did they might think twice before taking up your time with tasks and activities that may not be for your greater health or wellbeing.

The solution for this is to simply say NO! Be polite and upfront by saying that you love and care about these people and that you would like to help them, however you currently have too much on your plate and wouldn’t be able to give your full effort and commitment towards bringing their request to fruition. That’s it. Leave it at that and feel good about yourself that you have taken control.

Organize & Manage Your Time Effectively

For many of us stress boils down to our inability get organized and manage our time effectively. If we don’t have these two fundamental skills under control than we naturally become overwhelmed, which progressively leads to elevated feelings of stress. As a result we feel as though we have little or no control and at that moment everything tends to get the better of us. Time Management will be a future IQ Matrix, however for now there are some simple key factors that one must keep in mind to get on top and stay on top of one’s time. Begin by setting daily tasks and targets that move you in the right direction.

Secondly, manage your tasks by prioritizing them accordingly from most to least important and begin working through them accordingly. Make sure that you keep a balanced schedule and that you delegate responsibility accordingly. This will all come together by taking small steps and moving forward each moment of your day.

Reduce Noise & Distractions

While trying to work or relax, noise and distractions can and do tend to create a certain amount of stress and uneasiness within the body. Simply develop a plan of action to combat these potential distractions and nullify them before they get out of hand.

Simplify Your Life

We tend to stress when our lives become overcomplicated. The solution for this is to simply begin today by simplifying your life. Let go of responsibilities and commitments that are no longer necessary, clean out your house, car, pantry, garage and cupboards of all the things that you no longer need or require, and finally let go of relationships and acquaintances that are over complicating your life.

Relax within Nature

Go out and spend time within nature at every possible opportunity; whether for a holiday or simply on a lunch-break at work. See nature for what it really is by experiencing the beauty that resides within every flower, insect and shrub. Moreover take time to breathe in the peaceful harmony that thrives within every corner of your environment. Do you see the ease at which nature moves and flows? Now become a part of what you see and allow all your stresses to simply wash away.

Take a Long Hot Bath

There are few things as satisfying as a long hot bath after a long eventful day. Take your bath in the evening about 1 to 2 hours before going to bed and it will assist in promoting a deeper and more restful night’s sleep.

Relax to Your Favorite Music

Think back to a time when you listened to a beautiful and inspiring piece of music. How did that make you feel? For just a moment did it make you forget about everything else in your life? Yes, music indeed can do wonderful things to the body and mind. Next time you are feeling stressed, simply take a walk and listen to your favorite piece of music and allow your stress to melt away.

Stress-less Social Interactions

We live in a world of social interactions that can either promote our wellbeing or hurt us in ways that create stress and bitter feelings. Managing our stress levels isn’t only about ourselves, it is also importantly about managing the relationships and interactions with other people. Here are some suggestions that will help manage your stress levels through interacting with others:

Support Networks

Because stress is such an overwhelming and widely experienced emotion, it is easy to find people who will support you and who will thoroughly understand your circumstances. Find and build support networks through family, friends, work colleagues, and even through online social networks. I hope you realize and understand that you are not alone. There are plenty of others going through similar circumstances and their support may very well help you to get through the toughest of times.

Play Sports

Get your mind off your current circumstances by partaking in sporting activities with others. Through participating in sports activities you will be able to let go of many levels of frustration that may be bottling up inside. It’s also a great way to meet and interact with new people or catch up with old friends.

Play with Children & Pets

One of the best ways to completely lose yourself is to play with small children and pets. There is something remarkable about the younger generation that brings great joy to the old and wise. The innocence that is brought forth within their nature is contagious and very enlivening. Once you start thinking like a small child or animal you begin to truly understand how insignificant the circumstances of your stress are.

Learn to Compromise

Many times we become stressed out because other people seem to be doing everything within their power to make us feel terrible. This leads to frustration and eventually stress takes hold when the situation gets out of control. How about learning the tactful art of negotiation and compromise. Both parties will surely appreciate an amicable ending to a potentially stressful ongoing argument.

Express Your Feelings to Others

By expressing your feelings to others, you are letting go of bottled up emotions that can cause a lot of stress and distress within the body. Talking openly about your feelings to someone close to you – or even a stranger – can become a great form of ongoing stress management.

Help Others

Isn’t it amazing how the act of getting completely lost in helping another person with challenges in their life can help us feel much more relaxed and at peace with our own circumstances. Try it sometime, it can indeed work wonders.

Avoid Stress Inducing Activities

Managing stress is as much about what to do as it is about what not to do. Here are some things you should keep in mind that may aggravate and enhance your stress levels:

Avoid Stressful People

This doesn’t really require much explanation. If someone is stressing you out, simply avoid them. If you can’t simply avoid them because you live or work together, than take time to compromise, reframe the situation, change your perspective, forgive them, alter your standards, or simply go visit a psychiatrist and get some help

Avoid Toxins

Mainstream toxins such as alcohol, drugs and cigarettes are known to elevate stress longterm even though in the short-term they tend to settle and relax the body.

Avoid Consuming the Following

When it comes to your diet avoid sugars, caffeine, sodas, pasta, sports drinks, fruit juices, white breads, cakes, pastries, white rice and white flour. All of these tend to aggravate and enhance stress levels within the body through robbing you of your natural biological vigor.

Final Thoughts

Through consistent daily commitment and effort you too can achieve a state of harmony, balance and wellbeing no matter what is going on around you. As a final thought, remember that stress has everything to do with a state of mind and nothing to do with what is happening in your present environment. Stay true to these guidelines, integrate them into your daily life, and peace and harmony will be yours in no time at all.

I hope you enjoyed this post, and if you have any further thoughts, ideas, reflections or suggestions about this topic, than please feel free to comment below.

Spotlight on the MasterMind Matrix

The process of effective Stress Management is an important and indispensable component of the MasterMind Matrix.

[ View Larger Image ]

The MasterMind Matrix is a Psychological Chart of Personal Success and Achievement. It is used as an effective Self-Coaching tool that will help guide you through the personal obstacles, setbacks and limitations that may stand in your way as you progress towards the attainment of your goals and objectives in the field of academics, business, career, sports, or life in general.

Each IQ Matrix Mind Map that is available through this website represents a single cell fragment of the MasterMind Matrix. For more information and images, visit the MasterMind Matrix page.

Free Articles & Online Resources

Here are a number of highly recommended free articles and online resources that will further help expand your understanding about this topic:

• 20 Ways to Eliminate Stress from Your Life @ Zen Habits
• How to Become a Relaxation Ninja – 36 Stress Relief Tips @ Positivity Blog
• The 5 Best Techniques to Control and Calm Your Mind @ Life Optimizer
• 11 Sure Fire Ways to Have a Calm and Peaceful Mind @ Life Optimizer
• Instant de-Stressing & Relaxation Technique: Anytime, Anywhere @ Avani Mehta
• 25 Timeless Stress Reductions Tricks @ Practical Personal Development
• 55 Best Stress Busting Tips of All Time @ Ririan Project
• 19 Battlefield Tips to Survive Stress at Work @ Ririan Project
• 15 Ways to Relax and Rejuvenate Your Body @ Ririan Project
• 9 Simple Ways to De-Stress Your Life that Actually Work @ Success Soul
• Simple Solutions to De-Stress Your Life @ Slow Down Fast
• 5 Signs of a Stress Ridden Mind @ The Change Blog
• Stop Worrying: 7 Effective Strategies for Dealing with Anxiety @ Pick the Brain
• 9 Steps to Transform Stress into Strength @ Life Coaches Blog
• 100 Ways to Relax, Unwind and Loosen Up @ The Daily Mind
• 10 Tips to Turn Stress into Success @ Effortless Abundance
• 9 Simple Ways to Distress Your Life that Actually Work @ Success Soul
• Mind Power to Overcome Anxiety and be Stress Free @ Avani Mehta
• 4 Personally Proven Steps to Become a Calmer Person @ Stepcase Lifehack
• 10 Ways to Reduce Stress Without Spending a Dime @ Dumb Little Man
• 5 Simple Ways to Eliminate Noise & Discover Quiet @ Good Life Zen
• 12 Techniques to Stop Worrying @ Pick the Brain
• 25 Ways to Relieve Stress @ Abundance Blog
• Stress Coping Strategies Your Must Know Before the Holidays @ I Need Motivation
• Stress Relief Tips to Help You Get to the Root of Your Stress @ Life Coaches Blog
• The Ultimate Guide to Stress Relief @ The Change Blog
• Relax Like a Cat @ Practical Personal Development
• Why Constant Worry is Useless @ Dumb Little Man
• The Beauty of Breathing @ The Change Blog
• How to Recover from a Productivity Meltdown @ Motivate thy Self

Recommended Products

Relieve Stress – Uses the latest discoveries in the sciences of sound, psychology, and superlearning to create a completely new, totally safe, and thoroughly effective “psychotechnology” that reprograms your subconscious in positive ways to achieve the goals you seek. Its natural approach avoids subliminals to guarantee a pleasant, life-changing experience.

Recommended Books

• The Relaxation & Stress Reduction Workbook by Martha Davis, Elixabeth R. Eshelman, Matthew McKay & Patrick Fanning
• Stress Management for Dummies by Allen Elkin
• Stress Management Made Simple: Effective Ways to Beat Stress for Better Health by Jay Winner & Susan Myers
• God’s Stress Management Plan by Helen A. Mendes

If you would like to download a copy of this IQ Matrix, it is available from the IQ Matrix Shop.

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Introduction

In today’s day and age it is very easy for us to over indulge in the great pleasures of life. For many of us this means food, and lots of it. Food is more accessible today than ever before in recorded history. Coupled together with the stresses of daily life, it is easy to see how we tend to overeat at times, which can lead to weight management concerns and health issues. However, there are some very simple fundamental steps that one can take to gain back control of one’s weight and health.

Please note that this post is for information purposes only. Please seek the guidance of your physician before undertaking any strenuous exercise or nutritional program.

Exercise for Weight-loss

Exercise is no doubt one of the most critical components to effective weight management. It is something that we cannot take for granted. Yet, so many of us look for that quick fix which comes in a bottle or pill. Exercise does not need to painful. Consistency is the key and moderation is the rule.

Here are some suggestions for exercising for weight-loss:

Aerobic Exercise

Aerobic exercise involves movement which can be a combination of swimming, walking, cycling or partaking in a sports activity on a regular basis. It is recommended that for effective weight-loss that we undertake Aerobic activity 3 to 4 times per week.

Anaerobic Exercise

Anaerobic exercise involves training to build muscle. Whether you want to bulk up or tone down, Anaerobic exercise will assist with your weight-loss goals. This form of exercise should also be undertaken 3 to 4 times per week.

Create Schedule

Your exercise regime should be treated as an appointment that you have with yourself. Therefore, take some time to create a schedule for yourself where you will partake in regular exercise during scheduled times during the week. At no point should you break this schedule. By breaking it even once will dramatically increase the probability that you will neglect your exercise responsibilities in the future on a reoccurring basis.

Your Ideal Weight-loss Environment

Effective weight-loss comes down to building an effective environment around you that is supportive and complimentary to the weigh-loss goals that you seek to achieve. Once your weight-loss environment has been setup, you will find that your motivation levels will dramatically increase and you will be more effective at achieving your weight-loss goals and objectives.

Here are some suggestions for building an effective weight-loss environment:

Remodel Your Lifestyle

Immediately upon setting up your weight-loss goals, transform your immediate environment in ways that will support your new objectives. Whether this means removing items and other temptations from your fridge and pantry, or changing the decor in your room so that promotes more health and wellbeing – the changes you make are completely up to you. Just make sure that they are congruent and consistent with whom you seek to become once your weight-loss goals have been achieved.

Kick Old Habits Out the Door

Who you are right now, isn’t who you will become when you have achieved your weight-loss goals. Therefore, make sure to identify all the habits that are currently letting you down, and completely kick them out the door to allow room for your new and more empowering habits that will lead to more health and wellbeing.

Create a Strong Support Network

Throughout this weight-loss journey of yours you will need and require the support of like-minded individuals who will motivate you along your path to health and wellbeing. This could be close friends, family, colleagues at work or online communities who will provide you with the help and support you need to achieve your weight-loss goals in rapid succession.

It is important here to also identify the people whom you consider could present challenges along your journey. These people may not directly sabotage your success but rather indirectly tempt you in the opposite direction. You might like to consider spending as little time as possible with these types of people for the duration of your journey.

Make a Public Commitment

Go out there and make a public commitment to everyone you know and state your weight-loss goals openly. By going out there and publicly informing everyone of your objectives you will find that this will provide you with the motivation you need to keep persisting through the tough times you may experience along your journey towards greater health and wellbeing.

Weight-loss Through Nutrition

Every weight-loss program out there will educate you about the importance of nutrition in achieving your weight-loss goals and objectives. However, as you will learn, it’s not only about what to eat, it is also about how to eat and how much to eat at one time.

Here are some suggestions for building an efficient and powerful nutrition program:

Eat Healthy Fats

Achieving weight-loss isn’t about avoiding fats, it is rather about eating healthy fats found in nuts and legumes. These “good” fats will assist your body in maintaining balance and wellbeing as you progress along your weight-loss journey.

Eat Small Meals Frequently

Eating small snacks 6 to 7 times per day is a lot more effective than eating 2 large meals. When people go on diets they tend to skip meals and eat infrequently. This is very dangerous and your body will react to these tactics in ways that will encourage binging and overeating. Eating small frequent meals will prevent you from occasionally overeating and will not shock your body into starvation mode.

Also make sure to eat SLOWLY. You only begin feeling full when the food you ingest reaches your stomach. However, this food will take a little time to get down there. Therefore, by eating slowly you allow the food you eat time to reach your digestive tract which will prevent you from overeating.

Eat Plenty of Fiber

Fiber assists in the regularity of your bowel movements. Getting an adequate amount of fiber in your diet will assist in the digestion of your food and eventual weight-loss. Fiber is found in abundance in both fruits, vegetables and cereals.

Eat Low Fat, Low Calorie Foods

This pretty much speaks for itself. Get into the habit of reading food labels and pay attention to your fat and calorie count each and every day. If you maintain your fat intake and calorie count at manageable levels, you will be more effective in achieving your weight-loss goals.

Eat Breakfast Daily

Eating breakfast daily will prevent you from overeating during lunchtime. An energy breakfast comprising of vegetables will also improve your concentration levels and will help you get through the day. To achieve your weight-loss goals quickly, do not ever skip breakfast. However, please do not overeat, not even during breakfast time.

Drink Plenty of Water

Water is essential to life, and it is paramount to the ongoing success of your weight-loss program. Make sure to drink plenty of water throughout the day. Water that is at room temperature is highly recommended as it is most easily assimilated by the body. As a final note, drinking water throughout your day will tend to reduce your food cravings, however, as with everything please don’t overdo it. Drink regularly but in moderation.

Dietary Consistency Throughout the Year

No matter what birthdays, celebrations or holidays you have on your calendar, make sure to stick to your weight-loss program no matter what others are doing around you. It is so easy during these times to be tempted by the DEVIL to take just ONE BITE! Don’t do it. One bite will lead to a second bite, and then a third, and before you know it you have taken in more calories than you have been burning and you will be back at square one. Don’t be tempted by others, pay attention to your needs and focus on sticking with your daily weight-loss goals and objectives throughout.

Weight-loss Actions

There are certain things that you can do each and every day that will keep you focused and centered on your weight-loss goals and objectives. These may seem like very small and insignificant actions, however by regularly partaking in these actions everyday will very likely lead to accelerated weight-loss and improved health and wellbeing.

Here are some suggestions for weight-loss actions you can make on a daily basis:

Quiet Prayer, Meditation or Visualization

Science has shown us that biologically your brain cannot tell the difference between something that is real in the physical world or something that is only imagined in your mind. This therefore leads us to the assumption that the more you visualize your weight-loss success, the more you meditate on it and the more you pray about it, the faster you will be likely to reach your weight-loss goals and objectives over time. These are very simple things that you can do on a daily basis, yet they can so easily be taken for granted. Do the little things everyday that will make a big difference for your tomorrows.

Track Your Progress

Tracking your progress will provide you with motivation and incentive to keep keeping on even when the going gets tough. Do this by keeping a journal, by weighing yourself regularly, by taking photos of yourself, and by setting appropriate weekly goals and targets in response to your progress. However, be aware that the progress you make may be very little, you may even take a few steps back at times. Yet don’t allow this to discourage you. Just keep moving forward and recording your feelings and experiences as you progress along your journey. Remember that you might not win every battle, but YOU WILL WIN THE WAR!

Try Alternative Therapies

By having a regular massage or by partaking in a local yoga class will calm and center your body in ways that are hard to imagine if you have never allowed yourself to partake in these activities before. They will ease your stress and clear your mind, thusly providing you with a greater sense of wellbeing and confidence as you continue along your journey.

Finally, visit your local health store and purchase some herbs, vitamins or super greens that are designed to provide your body with the essential nutrients it needs for continued health and longevity. These also become very important when you are undertaking a weight-loss program; because as you exercise you will be perspiring many essential nutrients through your sweat glands. These nutrients need to be replenished in some shape or form in order to maintain your high levels of health and wellbeing. Please speak with your alternative health physician for further information.

The Mindset for Effective Weight-loss

Effective weight-loss has got as much to do with the mind as it does with the body. In fact, weight-loss first starts in the mind. If your mind is weak and isn’t able to deal with the challenges that confront it along its journey, than you will suffer the consequences of these decisions. You must work on your mindset each and everyday so that it maintains its strength and longevity through the tough times that may lie ahead along your path to weight-loss success.

Here are some suggestions for creating an effective weight-loss mindset:

Focus on Solutions & Answers

Always focus on solutions and answers to the problems and challenges you face along your journey. See problems as opportunities to help you learn and grow from your experiences to further accelerate your progress towards your weight-loss goals and objectives. You are not simply just what you eat; you are also inexplicably what you think about most of the time. Keep this in mind and think of solutions over problems.

Get Educated

Read books, articles and magazines about weight-loss, nutrition, exercise and more. Don’t just trust one source for all your knowledge and information. Look elsewhere, seek a differing opinion and experiment with your strategy to determine what works best for you longterm. When you are educated and you know what you are doing, you will never have an excuse when you get off track.

Believe in Yourself

Self-belief is paramount to your weight-loss success. You must believe in yourself at a deeply profound level no matter what other people may say, do or think. That one of your colleagues tried losing weight and didn’t succeed, doesn’t mean that you will suffer the same fate. Believe in yourself and your abilities, believe in your state of mind, and believe in your courage to keep keeping on despite the challenges and obstacles that you might face. Your success lies purely in your hands.

Cultivate Optimism

You are what you think. Therefore think optimistically about everything that you are doing no matter what images the world is reflecting back in your direction. No matter what happens maintain your optimism and move forward with a sense of purpose and passion to do whatever it takes to accomplish your weight-loss goals and objectives.

If You Seek to Lose Weight, Don’t Do This…

Weight-loss is just as much about WHAT YOU DO, as it is about WHAT NOT TO DO. This section will provide you with some guidelines of what not to do when it comes losing weight.

Here are some things you should be wary of as you progress along your journey towards weight-loss success:

Don’t Skip Meals

This deserves a second mention: skipping meals will lead to negative consequences as your body will try to retaliate by fighting off the feelings of starvation. Instead eat small frequent meals throughout your day.

Don’t Compare Yourself to Others

Everyone’s body is different and they will move through the phases of weight-loss a little differently. What works for them may not work for you and vice-versa. Make sure to walk your own journey, and yours alone. Educate yourself on what to do and then experiment, track your progress and adjust your weight-loss strategy accordingly.

Don’t Eat or Ingest the Following

• White Sugar
• White Bread
• Fast-foods
• Toxins including Alcohol and Cigarettes.

These will only slow down your progress and may even keep you where you are no matter how much of everything else you are doing that is congruent with weight-loss success.

Don’t Stress

Both physical and emotional stress alone has a tendency to put the body into a state of shock where it holds onto fat and other resources. It is also very easy to overeat during these times. This is exactly what you don’t need. Stress will rob you of your wellbeing and your health. Avoid stress at all costs through relaxation exercises, yoga, meditation, massage and other techniques described within this post.

Final Thoughts

You will no doubt achieve your weight-loss goals through consistent effort and repetition. Just keep your eyes peeled on your target and don’t ever lose hope or belief in yourself and your abilities. I hope also that this discussion will allow you to focus in on what is most important to achieve the weight-loss you are desiring to experience. If you have any further thoughts, ideas, reflections or suggestions about this topic, than please feel free to comment below.

Spotlight on the MasterMind Matrix

The process of effective Weight Management is an important and indispensable component of the MasterMind Matrix.

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The MasterMind Matrix is a Psychological Chart of Personal Success and Achievement. It is used as an effective Self-Coaching tool that will help guide you through the personal obstacles, setbacks and limitations that may stand in your way as you progress towards the attainment of your goals and objectives in the field of academics, business, career, sports, or life in general.

Each IQ Matrix Mind Map that is available through this website represents a single cell fragment of the MasterMind Matrix. For more information and images, visit the MasterMind Matrix page.

Free Articles & Online Resources

Here are a number of highly recommended free articles and online resources that will further help expand your understanding about this topic:

• The Fat Loss Troubleshooter @ Avidity Fitness
• The 30 Day Fat Loss Challenge: 1 Big Meal @ Avidity Fitness
• 50 Best Diet Foods You Never Knew About @ Avidity Fitness
• The 4 Easy Steps to Losing Weight @ Change Your Thoughts
• Living Life Overweight: 10 Reasons Why You’re Not to Blame @ Zen Habits
• Reaching Your Target Weight Does Not Get Any Simpler than this @ Practical Personal Development
• How to Make Exercise a Permanent Habit in Your Life @ Ririan Project
• 9 Tips to Squeeze Exercise into a Tight Schedule @ Scott H Young
• Start with Your Body: 7 Life Benefits from Losing Weight @ The Change Blog
• 17 Fitness Truths to Get You in Great Shape @ Zen Habits
• 31 Ways to Motivate Yourself to Exercise @ Zen Habits
• 80 Awesome Weight-loss Tips @ Zen Habits
• 7 Fail-Proof Ways to Rev Up Your Fat Burning & Get Lean @ Zen Habits
• 14 Habits that Make You Fat @ Cultivate Greatness
• Top 5 Reasons Why Weight-loss is Temporary @ Lifehack
• How to Lose Weight & Get Fit & Healthy Using Your Mind @ The Daily Mind
• 10 Ways to Stay Lean through the Holidays @ Yin vs Yang
• How to Avoid the Top 5 Weight Gain Traps @ Life Learning Today
• Simplest Weight Loss Site Ever @ Mashable

Recommended Products

Achieve Your Chosen Weight – Your Final Breakthrough uses the latest discoveries in the sciences of sound, psychology, and superlearning to create a completely new, totally safe, and thoroughly effective “psychotechnology” that reprograms your subconscious in positive ways to achieve the weight-loss goals you seek. Its natural approach avoids subliminals to guarantee a pleasant, life-changing experience.

Recommended Books

• The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom by Dr. Phil McGraw
• Dr. Shapiros’s Picture Perfect Weight Loss: The Visual Program for Permanent Weight Loss by Howard M. Shapiro
• You: On A Diet: The Owner’s Manual for Waist Management by Mehmet C. Oz & Michael F. Roizen
• Living SMART: Five Essential Skills to Change Your Health Habits Forever by Joshua C. Klapow & Sheri D. Pruitt

If you would like to download a copy of this IQ Matrix, it is available from the IQ Matrix Shop.