Once his workout partner went on an extended business trip to Germany for several weeks.guess how many times John worked out. It was somewhere less than twice. Without a workout partner, his discipline isn't strong. There really is power in working out with other people: a friend, a family member, or a personal trainer. Even a virtual one, like my personal trainer, Maya. Another reason I like working out with Maya is that she's tough. After each Thursday workout, for example, she'll say, "See you Friday." And if I don't log in on Friday, she scolds me! Better yet, when I do as she asks, I get "rewards" like better music choices and new environments to work out in. I remember wanting to work out with the "Hawaiian Paradise" background. She made me complete ten scheduled workouts before the game unlocked that level as a reward. So ask a friend if he or she wants to be your lifting or walking partner, and see how much more disciplined you will become. Some health clubs offer a matchmaking service of sorts, pairing members for regular workouts. In addition to having someone to talk with, the time will go more quickly. Having a workout buddy will also increase your discipline, knowing there is someone waiting for you. Research has shown that people trying to lose weight are likelier to stick with diet and exercise if they buddy up with someone who has already successfully lost weight. Better yet, pay a personal trainer to meet you at the gym. You're more likely to show up if you've already forked out the bucks! Perhaps you're feeling lazy. Perhaps it hurts. Maybe you just don't like it.

For whatever reason, there are occasions when you just don't feel like exercising. Getting yourself off the couch might require an incentive. Play silly games with yourself. For example, allow yourself to listen to your iPod only when you're working out. If I want to watch television, I require myself to be walking on my treadmill in front of it the entire time it's on. Perhaps you could get an audio article of a novel you want to read but allow yourself to listen to it only when you're on your treadmill or running. Promise yourself a massage if you meet your goal of hitting the gym three times a week for a month. Buy yourself that new outfit you want if you lose five pounds. Treat yourself to a round of golf with your buddies if you stick to your food plan this week. Tape your favorite show and allow yourself to watch it only while working out. You get the picture: anything you find tantalizing should do the trick and aid your discipline. Just like an Eveready battery, you want to keep going and going and going all day long. To achieve that goal, however, you need to supercharge your metabolism and keep it revving in high gear. This process isn't necessarily easy, and it requires an understanding of your own biochemical makeup and metabolism. In its simplest sense, the term metabolism describes the cellular processes that convert the calories in the food you eat into energy you need to get through the day. When you're sitting on the couch watching television, your metabolism is idling. When you're running uphill, it's in overdrive. Your resting metabolism is the energy it takes to simply sustain your basic bodily functions. It accounts for 60 to 75 percent of your total daily calorie burn and depends on several factors, such as body weight, diet, gender, and age. Another 15 to 30 percent of your daily calorie burn is governed by your activity level and exercise.

And 10 percent of your daily burn goes to digesting your food. The rate of metabolism varies from person to person--among other things, gender, age, amount of muscle mass, and how much you exercise will all affect your metabolic rate, but that doesn't mean you can't tweak it for maximal performance. There's not much you can do to change your TEF, but RMR and PAEE can be manipulated. Your metabolic rate is regulated by more than just your calorie intake, but just how the various factors will affect you can be hard to pin down. Changing your diet without changing other aspects of your lifestyle won't necessarily result in a higher metabolic rate; if you trigger the wrong hormonal changes and muscle loss, you'll end up with a lower metabolic rate than you started out with--and correspondingly less energy. Exercise vigorously, which will increase your cardiovascular activity and help you burn fat. Lift weights to build energy-producing lean muscle mass. Eat five or six small meals a day. Don't skip meals, especially breakfast. Make sure your meals have a healthy mix of high-energy proteins and carbohydrates, with a little bit of fat to slow digestion and give a feeling of satiety. Drink your minimum daily requirement of water. Eliminate stimulants. Cut back on caffeinated drinks, especially coffee and soda. Decaffeinated herbal tea is fine, especially green tea. You've seen most of these tips before in other articles, but they bear repeating. Following them won't necessarily result in an immediate increase in your energy endurance, but after a few days you will start to notice a difference. As with everything else you do, you'll need to work on increasing your metabolism a bit at a time. Glucose (also sold as dextrose) is a white crystalline powder with a GI at the maximum of 100. It is the standard by which other sugars and carbohydrates are ranked. A GI of 100 means that glucose is rapidly absorbed into the bloodstream and stimulates a fast insulin response.

Glucose powder is not as sweet as regular white sugar, so it is often fed to invalids because they can take in more carbs to help recovery without being put off by the excessive cloying sweetness of sugar. Unhealthy body image is when we have a negative or unrealistic view of our body. As mentioned earlier, unhealthy body image usually starts to form in childhood,60 and is not helped when we receive negative feedback on how we look from those around us. We are especially susceptible to influence from family and peers, with negative feedback feeding negative thinking and ingraining incorrect core beliefs. Additionally, ingrained personality traits, such as perfectionism and a tendency to over-analyse, can make the situation worse and add to the negative image that we hold of ourselves. It's not always easy to tell if you have healthy body image, especially if you've never been shown how to understand it. Here are some simple statements that are indicative of healthy body image. How many of these statements, if you had to apply them to yourself, do you agree with? Personally, I've had my issues with nearly all of them at some point. As a child, my father always told me that I was overweight. On one hand, he would take me to the local bakery and buy me the most wonderful continental cakes, but then he would put them on top of the fridge out of my reach and tell me that I had to lose weight. As an adult, I can still remember a 'well-intentioned' barrage of comments from a 'friend' on everything from my haircut to the clothes I was wearing. While these two examples differ wildly in scope, they had the same effect on my self-worth. These days I know just how shallow words truly can be. I don't give credence to derogatory comments on my appearance. My self-worth and my body image are healthy. Healthy self-worth is vital to personal happiness, and your body image is a huge part of that. It's hard to go from hating parts of your body to suddenly loving yourself, but making an effort to stop negative self-talk is a good place to start. Phrases like 'I'm ugly' or 'I'm too fat' will never contribute to your personal happiness and will only make your self-worth worse. You might like to try to improve your body image by offering yourself positive self-talk.

Consider starting with one of the statements listed above. Aiming for a mindset that reflects 'While my body may not be perfect, I'm okay with it' shows an innate desire to think better of yourself and allows you to give yourself some well-earned self-respect. Glucose is the simplest form of sugar. It is also your body's primary source of energy. Dextrose (the other name for glucose) is often marketed to athletes as a source of instant energy. ('Dextrose' is used so they don't associate it with glucose or sugar!) Like glucose jelly beans, it will quickly raise blood glucose levels and replenish blood glucose. Vulnerability can bring us to some challenging places. If you get lost on the path, let your inner child reach out its hand to guide you back home to yourself. The great Sufi poet Rumi reminds us: "Your task is not to seek love, but merely to seek and find all of the barriers within yourself that you have built against it." Love in the knowledge that love makes us vulnerable, and with vulnerability comes great authenticity, strength, power, bravery and beauty. Just as there is both day and night, so we all naturally have a balance of both light and dark within us. When I made the attempt on my own life in 2014, the darkness had taken me over. I felt that nobody was there for me, including myself, and that it would make no difference if I was gone. But it was this state of utter darkness that ultimately set me on the path to living in my own light again. I'm not suggesting that everyone has to hit rock bottom before they can rise, but it's important to recognize that darkness and light coexist, and that dark times therefore aren't in themselves always a bad thing. After all, it's hard to see the flame of a candle on a sunny day, isn't it? It's only the darkness that allows the light to shine. When I tell people I tried to commit suicide, I often get blank stares, shocked expressions and comments such as "You're joking, right?" as people feel overwhelmed by the idea. But instead of overwhelming us, darkness can - if viewed in a certain way - spur us on, moving us away from the "shoulds" and "musts" - towards the path less followed, of our individual truth. In this article, we'll explore several main ways in which we can learn to better deal with darkness in our lives: Coconut sugar (also known as coconut sap sugar or evaporated coconut nectar) is produced from the fresh sap that oozes from the cut flower buds of the coconut palm (Cocos nucifera). What surprises me is that this sugar is not derived from the coconut itself.