Goals Setting That Work

1. Write down your goal to keep them fresh in mind

It is important to write down your goal instead of just thinking about it because by doing so it forces you to visualize your goals. Also by externalizing it and put it down on paper, it creates a certain commitment on your part

2. Plan for your dreams

Even though you can’t force your goals and dreams to happen, you can take steps toward actualizing it. You can also try to keep a journal to record what you have done toward realizing your dreams

3. The power of visialisation

Mentally preparing your goals and dreams. Talk with others who share your goals and dreams to stay encouraged and excited

4. Positive thinking

Use the power of positive thinking in order to see your dream becoming a reality. Remember to enjoy and respect the present moment

5. Daily affirmations

Meditate on what you really want and how you are going to get it. Meditation gives your mind some quiet, peaceful time to work behind the scenes


A to Z Diet Motivation

A can do attitude can help you anticipate slip-ups

Breakfast is the most important meals of the day

Calories do count, better get use to reading food labels

Diets don’t work, instead choose a nutritionally balance plan

Eat regularly, don’t go 4-5 hours without food

Fibers are natures weight loss aid

Gums can satisfy sweet tooth & reduce cravings

Heart all healthy foods

Invest in a pedometer to count your 10,000 steps a day

Just do it! Any exercise is better than none

Keep healthy snack in the house

Low blood sugar often cause sweet cravings between meals

Mindful eating, take time to savor every bite

Night time snacking can undermine your success. Brush your teeth at certain time

One more please – controlling portion is fundamental

Protein is the secret to feeling full

Quit old habits that caused you gained that extra weight

Rely on others for motivational support

Supplement your day with multivitamin

Track everything down

Use olive oil for cooking substitutes

Volumetric is the art of eating food high in volume

Water is your body favorite fluid

eXcuses should be stop, list all the reasons why you should instead

Yogurt is an excellent choice for snack

Zip in your step

20 Tips to Start a Healthy Diet

“Some people only dream of success, other accomplish it”

1. Never say you’re going to start tomorrow. I personally know that tomorrow never dies in dieting term. Instead, be specific from the moment you start. If needed, set an actual date on your calendar.

2. An important first step is to get on the scale and see how much you weigh now, then define your goal weight (remember to aim for a healthy & reasonable weight lose)

3. Improving health should be your main goal. It was also a good motivation cause every aspect in your life can be improve by being healthy.

4. Do some research and have enough information about what food is good and what isn’t. For example, salad can be considered healthy but the dressing may contain over 30grams of fat.

5. Scale is not always the best tool for measuring your improvement. Do some measuring on your body too.

6. Have a realistic expectation. Understand that you don’t get fat over one sinful dish so don’t expect to lose weight after one bowl of salad either. There are never a quick fix.

7. Make comfortable adjustment. Whatever changes you choose, need to be sustainable for the long-term.

8. Out of sight, out of mind. Clear your home from unhealthy snacks and food – you were more likely to give in if you keep them around.

9. Invest in blue plates. Research have proven that some restaurant purposely choose red and yellow to color their restaurant as it could increase your appetite while blue was said to tone it down.

10. Take baby steps – making small gradual changes instead of all at once.

11. Stock your cupboards and refrigerator with healthy foods.

12. Expert suggest to just make one change each week so that your body can get used to it.

13. Rewards, don’t punish. Slipups will happen sometimes. And when it does, brush yourself off and get back in track.

14. Track your meals. Food diary is an essential tools (especially if you’re on calorie count diet)

15. Pay attention and be mindful while you eat, this means to avoid snacking in while watching tv.

16. Know your motivation. With a strong motivation in mind you can handle temptation better over time.

17. Get 80% full every time you eat.

18. Indulge in a treat once in a time, if you do it just a small amount it definitely won’t kill.

19. The more you eat earlier, the less you eat as the days go. This mean to never skip breakfast.

20. Setback? No big deal, as long as you get back on the right track you still have plentiful chance to a successful and healthy diet.

“Well done is better than well said”

What is Fear of Intimacy?

Love don’t create pain. Instead ATTACHMENT. EXPECTATION AND NEEDING the other are what cause us our pain


Intimacy is similar to authenticity. Both involve revealing your true-self to another person. Simple to say, fear of intimacy is your body’s natural defense system that wants to protect you from feeling betrayed, abandoned, or rejected. Those who have fear of intimacy usually have fear of allowing others become too familiar and lose interest with them. One thing to note, we lose interest in people  when they don’t pose a challenge anymore and when they can be taken for granted. Games can be boring. In games, we only want to verify our power, interest, attractiveness or self-worth.


  1. 1.      Hiding behind emotional wall
  2. 2.      Consider it over and over again before it even have the chance to start
  3. 3.      Withdrawing silently from a relationship


Steps to Overcome

  1. Allow yourself to feel vulnerable sometimes to talk with your special someone about what’s going on in your life and how you really feel about it.
  2. Share your discomfort and worries sometimes could make negative feelings dissipate and your fear of intimacy gradually disappear.
  3. Be Trusting. Everyone has their own special relationship with trust and usually if they have been burnt once by a former partner, then they may not share this as easily with the new one.
  4. Discover your inner strength and understand that while partners can come and go. Self-love and self-respect are two qualities that should never fade away.
  5. Developing a powerful loving adult part of yourself that don’t take rejection personally.
  6. Take personal responsibility for defining your own worth instead of making other’s love and approval take charge and be responsible for your feelings of worth.
  7. We can always love but we cannot always be loved.
  8. Sometimes we might or might not receive responses the way we hoped. It doesn’t make us less worthy cause self worth is not based on how others respond to us.