Give this week 100%.  You deserve it.

If you keep going, you will see results.  If you quit, you won’t!

What is procrastination?

It is very simple, it is putting off or delaying an action to a later time. Procrastination is one of the biggest challenge you will have to overcome.

For some reason, there is an emotional reaction when it comes the time that we have to do those things that needs to be done and we keep putting off. It is important to acknowledge that this is a big problem that can hurt us in many ways. Today was a wake up call for me, I have opened my eyes and realized that I have to do something about my procrastination. I started to see the consequences for being a big procrastinator, and I have decided to put a stop to it.

Causes of Procrastination

There are so many reasons why we procrastinate, these are just a few:

• Time Management
• Being Lazy
• Overwhelm
• Fear of Failure
• Fear of Success
• Lack of Motivation
• Lack of Discipline
• Perfectionism
• Indecision
• Lack of Focus

After taking a look a the above list, I can definitely say that my procrastination issue has a lot to do with having problems managing my time, it is very clear that I am not focusing myself on what is important, and apart from being lazy I am constantly convincing saying to myself it is not perfect I don’t feel like doing it.

I have become an expert at making todo list, an expert at using all kinds of to-do applications available out there, such as:

• rememberthemilk.com
• todo.ly
• My Outlook Task
• My Blackberry Task
• Google Task
• Ipad Reminder
• and more …

OMG, I just don’t want to keep naming them all. It is a shame. But at this point, at don’t want to keep thinking about what I have been doing to myself by procrastinating all this time, instead I am going to concentrate on different ways to eliminate my procrastination problem. I know that some of the cures are challenging to implement, but they’re effective. If I really want to tame the procrastination beast, I will need something stronger than just a quick-fix. Unfortunately, this problem will not be going away on its own. I will have to work hard to overcome procrastination, and I have already taken the initiative.

I have read so many great articles on the internet on how to stop & overcome procrastination, and I would like to share them with you:

• Steve Pavlina
• LifeHack
• Online Organizing
• LiteMind
• Pick The Brain
• About.com
• The Positivity Blog

Overcoming Procrastination:

After reading so much about this topic, I have gather a few tips which I am planning to stick to in order to stop & overcome the horrible habit of procrastination. I know it will be hard, but I am planing to start by taking baby steps.

To Avoid Becoming Overwhelmed:

I will break big project, big tasks into smaller tasks. I will start completing each smaller task one at a time. Review my to-do items and cut them as much as I can. Avoid having more items on my to-do list than I can reasonably complete.

To Avoid Laziness:

I often procrastinate because I feel too physically or emotionally drained to get things done. If I feel down or unmotivated like I sometimes tend to feel on what I call rainy days or grey days, I will disrupt this habit/pattern and I will abduct the “Just Do It” Attitude! But most importantly I will remember myself the consequences of procrastination, and I will bring the image on my mind of how good it feels to achieve that “peace of mind.”

To Avoid Lack Of Focus:

I will minimize distractions. I will start paying attention to myself when I get the urge to switch to a different task. Avoiding distracting myself by checking emails, facebook or twitter.

• Before Lunch Time: Go over my task list, so when I come back from lunch I will know exactly where I left off. Avoid eating heavy lunch. This is a must : )
• Before Leaving Work: Before leaving work each, I will make a list of the work tasks I need to accomplished the next day.

To Avoid Lack of Motivation:

Reward myself. I read something very interesting on the zenhabits blog, where Leo Babauta share the tips that works for him. He calls this tip the 30/10.

1. He first make a list of the things he can not make through the day without. For example, check emails, check facebook or twitter.
2. Then he sets a timer for 30 minutes, and work for 30 minutes straight without stopping until the timer goes off!
3. After the 30 minutes, you get to do any of the activities on your list from step No.1 That means that the next 10 minutes on the clock will be reward time.

Books on Procrastination:

The voice in your head that says that you can’t do this is a liar!

Because there are so many options for weight loss, and so many options for weight loss surgery, it is important to evaluate whether weight loss surgery is even right for you.  Who makes the perfect candidate for weight loss surgery?  And what should be kept in mind when choosing weight loss surgery?

The first requirement for a weight loss surgery candidate is that an individual is 80-100 or more pounds overweight.  This means the individual has a body mass index (BMI) of 40 or more (Obesity-Help, 2012).  A doctor can help you in assessing your body mass index, and charts are available online for self-evaluation.  Individuals that do not meet this requirement are not eligible for surgical weight loss procedures because the level of weight loss, and the risks associated with the surgery, are too high.  In these cases, other weight loss options will be looked into to lose and manage weight.

Furthermore, patients seeking weight loss surgery are generally required to demonstrate that they have tried and failed with other weight loss methods.  In other words, weight loss surgery should not be a patient’s first option for weight loss.  Although surgical procedures have greatly advanced, it is still surgery, and thus must be treated as such.

In general, patients who are obese, suffer from life-threatening conditions related to their weight, and those whose weight puts them at high risk for disease, are considered ideal candidates for weight loss surgery procedures (Hutcher, 2011).  This is because the risk/reward scale is more balanced with these candidates; and because these candidates stand the most to gain from weight loss surgery.

Aside from medical considerations, before weight loss surgery is undertaken, it should be demonstrated that the desire for the surgery is right, and not simply an emotional decision (Sutter Health, N.d).  This is a standard procedure that is done with any cosmetic procedure.  Even plastic surgery requires psychological evaluations as these ensure that the motives for the surgery are pure.  This also ensures that the patient has realistic expectations of the surgical procedure and the results of the surgery.

What To Expect

Realistic expectations are of utmost importance in undergoing surgical procedures.  It is important that patients understand their role in the surgery; and in encouraging, enhancing, and maintaining weight loss.  It is also important that patients understand that while weight loss surgery will assist in remedying weight-related health conditions (i.e. diabetes, hypertension, high blood pressure), it will not remedy psychological issues that may be present.  For example, many obese individuals have poor self-image, and suffer from depression.  It is important to understand that while these conditions may lighten with the success of the surgery as one feels better about themselves, it may also continue.  Psychological issues must be dealt with individually, and therapy may be a good option to couple with one’s weight loss surgery.  A consult with a weight loss surgeon will help in determining the best course of action for the patient.

Another part of having realistic expectations surrounding the procedure is understanding the processes that follow the surgery.  One’s body does not automatically become perfect after surgery.  Instead, most individuals exercise, follow a strict diet, and go through follow-up surgeries.  In some cases these may be additional surgeries to re-shape the stomach into the small pouch that the initial surgery made it.  In other cases, this refers to plastic surgery to remove excessive skin left over from when the person was heavier.  This happens because the skin stretches to accommodate the extra weight that a person gains,  With moderate levels of weight gained and lost, the skin is able to go back to its normal shape.  However, with individuals who are obese, the skin is unable to fully return to its former shape, and/or there is simply too much skin and not all of that skin is needed for the smaller body.

Another surgical procedure that often accompanies weight loss surgery is body contouring and shaping.  This procedure also helps with putting the body back to the state it was in when it was at optimal weight.  This helps to sculpt the body and be sure that the natural shape is there.

In addition to realistic expectations on psychological issues, it is also important that the patient consider and understand the implications of bariatric procedures.  They need to understand that weight loss surgery changes he body, and thus one’s lifestyle choices must also be changed.  Most specifically, eating habit have to be changed.  Failure to change one’s eating habits put the patient at risk for health complications such as malnutrition, bursting of stitches or staples, or regained weight.

Are You Ready For a Major Change?

If so, then it’s time to quit smoking.  Why?  Ceatus Media Group LLC (2012) explains that smoking increases the risks associated with surgical weight loss procedures, and that “smokers who undergo surgery are more likely than nonsmokers to experience anesthesia-related complications, infections, heart attack, stoke, pneumonia, or death.”  Furthermore, since the smoking impairs the immune system, smoking before and after the surgery makes it more difficult for your body to recover.  Thus, longer recovery times are often seen with individuals that smoke, and this often includes longer hospital stays after the procedure is finished (Ceatus Media Group LLC, 2012).

As if this weren’t enough to make you want to drop your smoking habit, many surgeons won’t give you the choice.  Many surgeons in the US opt out of doing elective surgeries like weight loss surgeries on smokers due to the enhanced risk of working with them.

If surgery is your only option for weight loss, you will need to gather information and find out what procedures are available before making a decision.  Bariatric weight loss surgery is not a procedure to be taken lightly.  In fact, it is viewed as a last resort for treating chronic obesity.  If you have tried unsuccessfully to achieve a healthy weight using conventional methods, it may be time to consider your weight loss surgery options.

Surgery for weight loss is not cosmetic surgery.  Rather, it is classified as medical surgery because of its important health benefits.  For this reason, bariatric weight loss surgery is covered by some insurance providers.  Morbidly obese individuals have the option to try weight loss surgery if they repeatedly fail to achieve and maintain a healthy weight through conventional methods such as diet and exercise.  If you opt for surgery to lose weight, keep in mind that you will experience short-term and long-term effects, and the procedure may necessitate lifestyle changes.

How It Works

Basically, there are only two methods whereby weight loss can be achieved.  The first method is to reduce the number of calories consumed by restricting food intake.  The second method is through food malabsorption, or making changes in the digestive system so that food is poorly digested and nutrients and calories are not completely absorbed.  There are several different surgical procedures to achieve this.

Option #1: Restrictive Methods

The primary goal of a restrictive weight loss procedure is to reduce food intake in order to promote weight loss.  This can be done by making the stomach smaller so that it will hold less food while reducing hunger pangs.  An individual who undergoes this procedure will find it easier to control meal portions, thus ensuring a steady weight loss with minimal risk of nutritional deficiencies.

Popular restrictive methods of bariatric surgery are LAP-BAND and Vertical Banded Gastroplasty.

Option #2: Malabsorptive Methods

This method promotes weight loss by making changes in the digestive system.  The small intestine is rerouted, in effect shortening it so that less food nutrients and calories are absorbed by the body.  The primary methods of malabsorptive bariatric surgery are biliopancreatic diversion, Extended Roux-en-Y gastric bypass, and biliopancreatic diversion with duodenal switch.

Malabsorptive methods are highly successful for significant, long-term weight loss but they come with a number of drawbacks.  Individuals who choose this weight loss surgery option can suffer from nutritional deficiencies and must take vitamin supplements.  They can also suffer from intestinal irritation, bloating, and bowel movement problems.

Option #3: Combination Restrictive and Malabsorptive Method

The Roux-en-Y gastric bypass reduces the size of the stomach, and a section of the small intestine is bypassed in order to decrease food absorption.

Making Your Decision

If you have run out of conventional weight loss options, it may be time to look into the possibility of bariatric surgery.  There are several alternatives to consider and you should discuss each one with your bariatric surgeon.  Learn about the pros and cons of the different weight loss surgery options.  Keep in mind that what works for someone else may not work for you.  Your doctor can help you determine what procedure is best for you.

Get out, dig deep & believe, the body is far stronger than you can imagine.

I remember trying this recipe a while ago.  It was part of my meal plans on the jillian michaels online program, and I loved it.  It is a very simple recipe, and it didn’t take me more than 30 minutes to prepare it.  Now that I have been constantly looking for easy and quick recipes for dinner, I came across this recipe again.  You’re going to love it!

Ingredients

• 1/2 cup lemon juice
• 2 tablespoon olive oil (extra virgin)
• tiny pinch of salt & black ground pepper
• 1 lb of skinless chicken breast

Preparation

What I love about this chicken is that is sooo easy- it is tender, moist and delicious!!

Click here for more Diet Recipes

I’m always in the lookout for some good music for my itouch.  I am one of those who has to listen to music while working out. The music always keeps me inspire, and helps me to push myself more while working out, especially on those last 10 minutes .  I have gathered my 10 favorite tunes for the month of April, and if you are feeling that you are in need of fresh tunes , here it is my April workout playlist:

1. Body Work (Club Mix) – Morgan Page (Feat. Tegan and Sara)
2. Madonna ft. Nicki Minaj & LMFAO – Give Me All Your Luvin’ (Party Rock Remix)
3. Rihanna – Talk That Talk (Audio) ft. Jay-Z
4. Neon Trees – Everybody Talks
5. Avicii – Levels
6. Breathe Carolina – Blackout (Wideboys Remix)
7. David Guetta – Titanium ft. Sia
8. Lady GaGa – Marry The Night (Afrojack Remix)
9. Rihanna – You Da One (Almighty Radio Remix)
10. Flo Rida & Sia – Wild Ones

These workout playlist rocks, Happy workout!

BJNB7DUNYAHV

”For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold

Loving this picture of Arnol Schwarzenegger, it just makes get all my gear and run to the gym.

What bout you? What are you trying to conquer?