Manter um diário, uma maneira simples e barata de jogar o estresse para fora.

Desculpe novamente a falta de tradução:
é que é muito empolgante ler os artigos da Jillian Michaels e de como ela parece entender tudo o que a gente sente quando tenta vencer a batalha a favor da balança, da saúde, do bem-estar. Que possa haver benefício.

A Cheap and Easy Stress Reliever

Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? I know what that's like! When I'm stressed out or something is bothering me, I sit down and write. Getting my thoughts on paper helps me identify my stressors and come up with solutions. Plus, it just feels good to get it all out!

If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many members of my online program use their Fitness Diary for this purpose, but you can also do it the old-fashioned way — with pen and paper.

Need some ideas to get started? Here are some topics you can write about in your journal:

* Your day. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
* Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
* Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel — and why — and brainstorm a list of actions you can take to counter these problems and feel better.
* Priorities and to-do lists. This is a must for all you multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritize them.
* What you're thankful for. This might sound cheesy, but trust me — it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.

When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake — you're doing it for you.
Read More Daily Tips!
A Cheap and Easy Stress Reliever
5 Tips for Beating the Heat
Losing It With Jillian, The Alvarez Family

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matemágica - by Jillian Michaels

Está em ingles, mas é um registro importante. Como o tempo traduzirei.
A:

To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.

You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight loss extra credit. It allows you to burn additional calories without overtraining. This is one of the reasons some Biggest Loser players can still lose 20 pounds a week, even 7 weeks into the program.

Think about the math: If you are eating 1,500 calories a day — we assume your BMR without exercise is 1,600 (this is actually my BMR) — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.

That said, you are bound to lose more weight during the first two weeks of any weight loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.

motivação II

hoje recebi um vídeo incrivel que gostaria de compartilhar...

Essa é a historia verdadeira de um homem que mesmo sem braços nem pernas sorri para a vida e mostra como consegue vencer os obstáculos da vida e do cotidiano. E, depois de ver esse vídeo o melhor é enxugar as lágrimas e valorizar a si mesmo, mostrando que para manter o sorriso só é preciso relativizar as coisas e manter-se firme nas tempestades.
beijos no coração!