We all talk to ourselves in our heads and out loud. The
way you talk to yourself is very important. For example, you might say
to yourself: "I can't do this." Every time you repeat that negative
thought, you make it more likely to be true. The more often you repeat,
"I can't do this", the more you will not be able to"do this".
When you change your mind and say: "I wonder what gets in the way of
doing this?" you have left your mind open for the positive to surface
and be recognized. Using phrasing that starts with "I wonder" is an
- Instead of: "I can't do that", try saying: "I wonder why I haven't
been able to do that YET"
- Instead of: " I don't know what I really want in life", try saying:
" I wonder what I really want in life"
- Instead of: " I can't tell how I feel", try saying: " I wonder
how I feel"
- Instead of: " I never finish anything", try saying: " I wonder
why I haven't finished that YET"
"I wonder" leaves your mind open to ideas that
may help solve the problem. By ending some statements with the word
"YET", you state your implicit belief that you WILL find a solution
in the future.
Does this sound like a useful exercise to you? If it does,
you may choose to write on this. What are some common thoughts you tell
yourself that would be more constructive if you rephrased them? You
may choose to list some. You may choose to write something
about your reaction to this concept and just be aware of using it in
the future. Many people prefer to use bulleted lists instead of sentences.
That way there is no need to worry about sentence structure. You choose
the format that suits you. You're the expert.
I WONDER Worksheet
Notice when you think hurtful or negative thoughts. What
is a possible "I Wonder" statement that would be more helpful?
Practice writing a few here:
HALF the Death
Associated Press Article on Fitness and Fatness ...
Study Backs Exercise
By EMMA ROSS of The Associated Press
LONDON (July 17) - Obese people
who exercise have half the death rate of
those who are trim but don't exercise, a leading expert said
Tuesday. Previous studies linking obesity and death from heart disease
and other major killers have missed the important influence of exercise,
said Steven Blair, director of research at the Cooper Institute for
Aerobics Research in Dallas.
''There is a misdirected obsession with weight and weight
loss,'' he told a meeting of the Association for the Study of Obesity
in London. ''The focus is all wrong. It's fitness that is the key.''
However, some experts cautioned that reaching an appropriate
weight is still advisable for preventing other complications of obesity
that are not thought to be related to fitness, such as cancer, arthritis
and infertility. The ideal is still trim and fit, they said. ''When
you look at the data and the number of subjects he's studied and you
recognize that Steve is an excellent scientist, I think nobody would
say the data are flawed,'' said Dr. Susan Jebb, director of the Human
Nutrition Unit at Cambridge University in England.
''I think that's good news for people who are overweight
because it kind of gives them two options. You don't have to lose weight.
You can instead improve your fitness,'' she said. ''However, the reality
is that both of those are quite tough challenges. The question is just
how many people do manage the level of fitness that he is showing is
Blair said that about 50 percent of the obese people
in his studies were fit. It is unclear how that compares with the
rate of fitness among obese people in the general population. The studies
involved 25,000 middle-aged men and about 8,000 women who were followed
for 10 years. Fitness was measured by a standard stress test - how long
people could walk on a treadmill at increasing intensity before becoming
The bottom 20 percent of the group were considered unfit.
The findings were the same whether obesity was measured by a body mass
index (derived by multiplying a person's weight in pounds by 703 and
dividing that result by height in inches squared), or by the percentage
of body fat relative to muscle and bone, which meant the results were
not due to heavy people simply being well muscled, Blair said.
People with a body mass index of 30 or more are considered
obese. The United States leads the world in population of overweight
men and women. The U.S. Centers for Disease Control and Prevention estimates
that 61 percent of Americans are overweight and 26 percent are obese,
or grossly overweight. Blair said 30 minutes of moderate walking
every day, at three or four mph, would make most obese people fit.
''To put yourself in our top fitness category, you might
walk more vigorously and add a couple of games of tennis at the weekends,''
he said. Some other fitness experts recommend 60 minutes a day of exercise
for health. ''I don't mean it eliminates the risk of everything, but
you can stay overweight and obese if you are fit and be just as healthy,
in terms of mortality risk, as a lean fit person,'' Blair said. ''When
they talk about the health risks of obesity, they usually talk about
heart disease, diabetes - the big killers.''
''We have also looked at disease
rates, particularly diabetes. The phenomenon holds there too that the
obese individuals who are fit develop diabetes at about the same rate
as the lean individuals who are unfit,'' he said. People
might still want to shed pounds for other reasons - so that they can
fit more comfortably into an airline seat or to stop others' discrimination,
''I'm inclined to agree with that. I don't think that
carrying around a lot of fat, in itself, is necessarily detrimental
because a number of large people are very vigorous,'' said John E. Blundell,
chair of psychobiology at the University of Leeds in England. ''Thin
and active is probably the optimal because that way you are no longer
a target of the culture, you don't receive that psychological damage
of being stigmatized,'' he said.
AP-NY-07-17-01 1458EDT: Copyright 2001 The Associated
Hummm, this research is pretty good motivation to get moving and keep
moving... at any size!