Clydes relaxed, calming and loving style was an inspiration to me throughout the program. His genuine belief that happiness is a choice was clearly articulated and convincingly put forward. His non directive and inclusive approach towards the group was balanced and effective. Without doubt, a master facilitator.Wayne Thomas, Learning & Development Consultant, England

Clyde delivers the teachings with great clarity, conviction and fun. He comes from a place of genuine understanding and humility and invites you to step forward with trust and honesty. He is brilliant at creating a safe learning place that is easeful and profound.Starr Cornell, Administrative Assistant, Great Barrington, MA

Clyde is nurturing, fun, playful, considerate, poetic and loving. He created a safe environment to explore the inner parts of myself, the shadow-side that was aching to be noticed.Jane Buckle, Director, New York

Clyde is a great teacher and leader. I enjoy the poems he shares, his exuberance and excitement about being here, and being part of our process of authentication.Julia K. McCaughey, Retail Manager, Connecticut

Excerpt from:
Option Institute | International Personal Growth and ...

In 1993, University Hospitals developed a new strategy and model for healthcare delivery. This new approach called for University Hospitals to better meet the healthcare needs of a significant portion of northeast Ohio through geographic expansion and an increase in the types of services we offer.

In the process University Hospitals was transformed from a traditional, single-site academic medical center into broad-based University Hospitals:

Today, University Hospitals is one of the nations leading health care systems, providing high-quality, patient-centered medical care at locations throughout Northeast Ohio.

Committed to advanced care and advanced caring, University Hospitals offers the regions largest network of primary care physicians, outpatient centers and hospitals. The System also includes a network of specialty care physicians, skilled nursing, elder health, rehabilitation and home care services, managed care and insurance programs, occupational health & wellness, and the most comprehensive behavioral health services in the region.

The Systems 1032-bed, tertiary medical center, University Hospitals, is an affiliate of Case Western Reserve University. Included in UH are University Hospitals Rainbow Babies & Childrens Hospital, among the nations best childrens hospitals; University Hospitals Seidman Cancer Center, part of National Cancer Institute-designated Case Comprehensive Cancer Center at Case Western Reserve University (the nation's highest designation); and University Hospitals MacDonald Womens Hospital, Ohios only hospital for women.

More than 24,000 physicians and employees constitute University Hospitals and its partnership hospitals, ranking it Northeast Ohios second largest private sector employer. UH performs more than 4.5 million outpatient procedures and nearly 63,000 inpatient discharges annually.

University Hospitals goal is to provide comprehensive primary and community-based carethe kind of health care people need mostas well as access to the highest quality specialty care when necessary.

Go here to read the rest:
About | University Hospitals | Cleveland, OH

Want to learn about an approach to life coaching and healing that brings depth of spirit down to earth?Classes that combine spiritual coaching and healing provide a unique opportunity to transform lives with the kind of power only a spiritual approach can offer.

From a holistic perspective that integrates the body, emotions, mind, and spirit, the spiritual level is the deepest, the most profound, and the most instrumental in creating a fabulously rewarding and fulfilling life.

Everyone has heard of coaching. Coaches help people to create and achieve goals in all areas of life. The practice of coaching has experienced exponential growth during the last two decades. That being said, most people dont know much about spiritual coaching and healing courses.

Coaching courses that include spiritual healing now help people to make transformational shifts in all areas of life with life coaching, success coaching, performance coaching, holistic coaching, and spiritual coaching, to name just a few.

Consider this:

A helping hand can change lives in surprisingly profound ways.

What could be more fulfilling? The emergence of the fields of holistic and spiritual coaching has helped untold numbers of people to create lives that transcend their previous limits. With spiritual coaching and healing courses, you can discover the keys for creating the life you were born to live and guide others to do the same. Miracles can become daily occurrences as you learn to bring spirit into form is profoundly simple ways.

Feel free to access the Free Resources on this site to learn more about what might be possible for you.

Seeking is an integral part of who we are. Whether we realize it or not, we are on a quest and life is a beautiful adventure of self-discovery.

Spiritual coaching and healing courses put life into the context of this quest, where we connect with the divine wisdom of spirit as our guide. A holistic/spiritual coach and healer views the challenges his/her clients encounter as synchronous opportunities for expansion and transformation. Healing inner blocks at a spiritual level enables clients to progress in miraculous ways by drawing on inner resources they dont yet realize they have. In this regard

The spiritual Journey is a beautiful becoming.

From a spiritual perspective, there are no limits to what is possible. The essence of the spiritual journey revolves around tapping into spiritual power for overcoming boundaries we place on ourselves, our purpose, and our full potential. Interestingly, few people understand how to do this and even fewer actually take the steps required to bring spirit into form. Regardless, anyone can experience the miraculous power of spiritual healing which is an essential part of spiritual coaching.

As we describe in our book Getting Thru to Your Soul, this perspective opens us to the infinite, where anything is possible, where you can truly create the life of your dreams. The process of spiritual unfolding is also holistic, embracing the body, emotions, mind, and spirit.

1. Helping clients to believe in themselves. When we understand ourselves as spiritual beings having a physical experience as Pierre Teilhard de Chardin suggested, we also recognize that we are magnificent individuals with infinite potential. When this happens, life takes on new meaning.

2. Showing clients how to take control of their lives. Most people are running on auto-pilot, controlled by what they have been taught to believe and what others expect of them. For their magnificence to blossom, they have to take control, access the spiritual power that resides within, and change course.

3. Teaching clients to understand their life purpose. Spiritually, each of us is here for a reason, with magnificent gifts to share. Learning about ourselves and learning to live in harmony with our lifes purpose is a tremendous gift.

4. Guiding clients to realize their purpose. This involves setting goals and taking action to realize their dreams. As they do this, life truly takes on new meaning.

5. Uplifting clients to live to the fullest. Think about the joy of feeling excited about being alive each day and moving toward your brightest possible future. This is a gift you can give to yourself and to others as a spiritual coach.

The essence of spiritual coaching and healing is tuning into the spiritual journey, helping people to discover and embrace the magnificence of their true identities, and to bring spirit fully into form. This approach is holistic, integrating the body, emotions, mind, and spirit.

Then you are embarking on a magical journey.

If this is your dream, nothing can be more fulfilling than helping people to realize their purpose and experience the joy of being fully alive. You can help them to set goals that are motivating, joyful and exciting; clear blockages that stand in their way; and take steps to make their dreams a reality.

Spiritual coaching and healing involves shifting into a different reality (Refer to The Ultimate Paradigm Shift), where clients can tune into their magnificence by accessing the souls inner guidance and wisdom. The coach listens, motivates, and takes delight in exploring the clients dreams and true identity.

The ultimate goal is to provide tools to help clients to become fully independent. This leads them to self-actualization, so they can to continue forward into their bright futures and realize their dreams.

Now you can learn a holistic approach to spiritual coaching and healing along with other powerful modalities.

Awakenings Institute offers a unique Holistic/Spiritual Coaching and Healing Certification Program with EFT. Combining a spiritual and holistic approach to coaching with powerful healing techniques likeEFT (the Emotional Freedom Techniques) produces extraordinary results.

CLICK HERE to learn more about this unique Coaching and Healing Program.

Feel free to access the Free Resources on this site to learn more about what might be possible for you.

If you are looking for training, a great place to start is with the Holistic EFT (Emotional Freedom Techniques) Home-Study Certification Training Course. You can go at your own pace with this high-quality, affordable program, which you can do from any location. A holistic approach to energy with EFT will help you quickly gain clarity and competency in spiritual coaching./

CLICK HERE NOW to learn more about the Holistic EFT Home Study Course.

/

Original post:
What is Spiritual Coaching and Healing?

Sivananda Yoga is more than just exercises. It is a synthesis of body, mind and spirit through knowledge and spiritual practices.

We have a timetable that caters for most needs.

2018 Term 1 started 15th Jan

Next Term starts 12th March

CASUALS WELCOME

Our Yoga Hall is a unique venue that is most suitable for Retreats and Seminars. It has a seating capacity of around 100 people.

Venue Hire

Affordable on-site Accommodation can be arranged. Our venue is in peaceful surroundings and within walking distance to South Beach and Fremantle.Retreat Stays

Thank you everyone

Our Next Yoga day is

March 24th

Read the original here:

Welcome to Sivananda Ashram and Beacon Yoga Centre

2015/01/13 10:44 AM

Nobody ever wrote down a plan to be broke, fat, lazy, or stupid. Those things are what happen when you dont have a plan! Larry Winget

Before I share with you a powerful personal development plan example, I want you to fully understand why it is important to have a personal development plan.

Have you ever gone on a holiday with no or little planning?

I did, and instead of having an adventurous and spontaneous journey, I ended up being frustrated because I needed to plan everything during the journey.

It is very hard to fully enjoy the trip if you constantly need to think about where to sleep, what to eat, and where to go.

It is much easier to travel when you have at least some big picture vision and an idea of where you want to go, as well as a basic plan of the things you want to do.

Its even easier if you have a more detailed plan.

It is the same with the journey of life. Many people just live life with no or little planning, so it is no surprise when they end up being frustrated or asking themselves How did I end up here?

Thats why is important to prepare a plan in advance.

Jim Rohn said:

I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps that is because escape is easier than change.

If you dont think and plan in advance, you can easily end up being angry, frustrated, and not satisfied with your life.

There are other benefits of having a personal development plan.

If you ever find yourself feeling lost in life, you can just look into your plan and remind yourself where you want to go. A personal development plan is your guideline for life!

By developing your future, you will get a better sense of control over your life and you will make better decisions on the way.

If you are a driver, and you want to make your journey more pleasurable, you need to know where you are going and how you will get there. Good preparation decreases the risk of things going wrong with your journey.

Its the same with a personal development plan it increases possibilities that your life will go in the right direction.

If you like the idea of having a personal development plan, you are probably asking yourself: Where to start?

A personal development plan helps you to structure your thinking. We constantly plan and think in our head, but very often we miss important details and we dont create a realistic strategy to realize that plan. Thats why many plans stay just in our dreams.

A personal development plan is a process that consists of defining what is important to you, what you want to achieve, what strengths you already have that help to achieve your goals, and what you need to improve and develop with time.

When you are developing or designing something new, thats usually not finished overnight. Thats why you need to be prepared that every important plan will take time before its realized.

To make things easier, its a good idea to have a personal development plan template.

Ive designed this personal development plan template to help you structure your thinking and create a strategic plan for achieving your goals.

If you want to achieve anything important, you need to take time to make a detailed plan.

There are some important things to consider when creating a personal development plan. Here are 9 steps that can help you to create a good personal development plan:

What is important to you? Which new skills do you want to get? Which achievements would make you happier? Do you have any unfulfilled dreams which you are now ready to accomplish? Do you want to move ahead to the next stage in your career? Do you want to get a better job?

The first step is to define goals that are really important to you. It can be something related to your career, but also something that will enrich or improve your personal life (like lose weight, start a new hobby/activity, or learn a new language).

Step 1: Write down 5-10 goals which are important for you to achieve.

Out of all goals you wrote down, which one is the most important? This is your key goal which will be your focus.

Maybe you want a career change or you want to achieve a good physical shape or acquire some new skills.

Are there any transferable skills (skills which you can transfer to different areas of life) that would be important for your success? For example, if you improve speaking skills, the result can be more confidence, better relationships and communication with others, and even business success (e.g. more successful negotiations and more sales).

The purpose of a personal development plan is to help you expand your knowledge, develop new skills, or improve important areas of life.

Step 2: Take a good look at your list and select one goal which is the most important to you and that you will work on first.

If you have a goal but dont know when you want to achieve it, chances are it will never happen.

Also, if you are planning to achieve a big project in a very short period of time, again, chances are it will not happen.

When planning, you need to be realistic, specific and make good assumptions time-wise.

Rather than saying I want to be a millionaire someday, its better to make a plan to double your income this year.

How long will it take you to achieve your goal?

Once you have a realistic timeframe for your goal, its important to commit that you will really do it. Be serious about it. If you are not the one who is taking your plan seriously, nobody else will either.

Instead of focusing on problems and obstacles that could happen, think about how great you will feel when its done. You can also define how you will reward yourself when you manage to achieve your goal.

Step 3: Set a deadline.

Everyone in the world is good at something and has above average skills/strengths in some specific areas. Even if you are not a talented singer, actor, or artist, you can still be a good parent, excellent listener, or a caring person.

What are your key strengths?

If you are not sure about the answer, then ask your friends and family.

Ask them What do you think are my biggest strengths?

Maybe you will be surprised with their answers. Your key strengths are something what makes you unique and special. No one can ever take that from you.

Its very important for your confidence to be aware of your strengths.

Are you a well-organized, patient, persistent, outgoing, intelligent, brave, fast-learner, talented, open-minded?

Step 4: Once you understand what your strengths are, write down which of these strengths can help you to achieve your goal.

Your current behaviors and habits can either support or not support you to achieve your goal.

Which of yours habits or actions are threats to your goal achievement?

These are the things you need to stop doing.

For example, if your goal is to live 100 years, then you need to stop smoking, stop buying junk food, stop worrying about things, etc.

Write down at least 5 things that you commit you will stop doing.

On the other hand, there are some new actions that are opportunities for you to achieve goals much easier.

What actions can you choose to start doing that will help you to achieve your goal?

If you want to save more money, then for example you can start managing your money, you can start writing down your expenses, you can start spending less, etc.

Write down 5 things you commit to start doing.

Step 5: Create a start doing and stop doing list!

A personal development plan is a plan for how to get from the place you are now to the place where you want to be.

If you want to get something, you will need to give something in return.

For example, if your goal is to move ahead to the next stage in your career, you will have to learn new skills.

If you want to start your own business, you will have to learn about marketing, sales, entrepreneurship, finances, etc.

A Quote by Brian Tracy:

For everything you want in life, there is a price you must pay, in full and in advance. Decide what you really want and then determine the price youll have to pay to achieve it. Remember, to achieve something youve never achieved before you must do something you have never done before. You must become someone whom you have never been before. Whatever you want, youll have to pay a price measured in terms of: sacrifice, time, effort, and personal discipline. Decide what it is and start paying that price today.

In other words, to achieve something you have never achieved before, you need to develop skills you have never had before and start working on those skills as soon as possible.

Which skills or knowledge will help you to achieve your goal?

Step 6: Write down the list of the skills you need to develop, which will help you achieve your goal.

If you want to achieve a big goal, there will be many actions you will need to take.

Step 7: Write down at least 3-5 most important actions you will need to take within your defined timeframe.

Who can help you to achieve your goals faster?

For example, if you want to change your career, you can consider talking with a career adviser; if you want to lose weight, you can have a fitness coach; if you want to improve your finances, you can talk with a financial adviser

Step 8: List anyone who you can think of who would be able to help you to achieve your goal.

The best motivator to stay persistent in achieving goals is your own progress. Even if it is a little progress, it is still something.

It is important to recognize that you are moving forward and to write down things that you are doing well.

If something is not going so well, what can you do differently?

If something is not going well, that means that you need to change (or improve) the strategies you are using. By doing the same things, you will be getting the same results. If you want better results, you need to change something.

Step 9: Write down things that you need to improve and define new strategies which you will try. Your responsibility is to make things work for you.

This 9-step Personal Development Plan Template helps you to create a detailed plan for the goal that is the most important to you. You can use the same template to work on the other important goals or you can use this short version of the template to quickly plan less prioritized goals.

A personal development plan is a very powerful method to assess your life, define what is really important for you, and to start working on things that matter the most. Often in our life we are so busy with our day-to-day activities that we rarely have time for important thinking and planning.

Exercises like this can help you to get more clarity about goals that are the most important to you and to create realistic strategies for how you will achieve them.

I suggest that you create a new personal development plan every year, and there is no better time to do this than beginning of the year (January).

Personal Development Plan Template.docx

Personal Development Plan Template.pdf

Personal Development Plan Template Short Version.pdf

Eva Lu is an ex engineer who decided to give up her successful career and dedicate her life to inspire and motivate others to find the best in themselves.She founded the Mind of a Winner website because she strongly believes that success is a skill developed by persistent people and her passion is to motivate others to become persistent enough.Her inspiration and her mentors are self-made millionaires who helped thousands of people to change their lives and who managed to build careers with their passion and vision towards doing something what they love.She also helps young entrepreneurs with business advices and encourages them not to give up on their dreams. She teaches them how to turn dreams into clear visions and ideas, and ideas into actions and results.All posts by Eva Lu

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How to Create a Personal Development Plan | Mind of a Winner

Over the last 30+ years, thousands of people have used my personal development plan to transform their lives and build the future they want for themselves and their families.

Research has shown that fully 95% of what you do or say is determined by your habits. When I was starting out in my career, I struggled to form the habits that I knew would help me get where I wanted to go. I had to learn for myself how to develop these success-creating habits and personality traits. Once I did - my career, income, and happiness started to skyrocket faster than I thought possible.

If you have goals you want to achieve or new skills you want to develop, there are specific actions that you can start taking this moment to make those dreams happen. Below, I share the proven strategies Ive personally used to produce the results that I want in my life. By using these strategies, you can learn to do the same.

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Personal Development Courses, Plans & Training Programs ...

The following chart summarizes the differences between the four retirement plans.

At age 62,

1) retired pay made equal to High-36

2) future multiplier made equal to High-36

3) future COLA continues at CPR - 1%

The below chart provides the basic criteria to determine which retirement plan applies to you.

Service members who remain on active duty or serve in the Reserves orGuard for a sufficient period of time (usually a minimum of 20 years)may retire and receive retired pay. Members who become disabled while onduty may be medically retired and receive a disability retirement.There are four basic retirement plans; Final Pay, High-36 Month Average,REDUX and Disability.

All four of the retirement plans determine initial monthly retiredpay by taking the member's retired pay base and subjecting it to apercentage multiplier:

Retired Pay Base X Multiplier %

There are two methods for determining the retired pay base. They arethe final pay method and the high-36 month average method. The final paymethod, as the name implies, establishes the retired pay base equal tofinal basic pay. The high-36 method is the average of the highest 36months of basic pay divided by 36. This is generally the last 3 years ofservice and is sometimes called high-3. The method used depends uponwhen the member first entered military service.

To decide which method applies to you, you must determine the datethat you FIRST entered the military. This date is called the DIEMS (Dateof Initial Entry to Military Service) or DIEUS (Date of Initial Entryto Uniformed Services). The date you first entered the military is thefirst time you enlisted or joined the active or reserves. This date isfixed---it does not change. Departing the military and rejoining doesnot affect your DIEMS.

Some individuals have unique circumstances that complicate determining their DIEMS. Here are a few examples:

Be aware that your pay date may be different than your DIEMS. Also,your DIEMS does not determine when you have enough time in the serviceto retire---it only determines which retired pay base method applies toyou.

Not all Services have their DIEMS dates properly defined in theirpersonnel records. If you have unusual circumstances and are unsure ofwhen your DIEMS date is or believe your records show an incorrect DIEMSdate, contact your personnel office to discuss your particularsituation.

Now, based upon the date you initially entered the military, you can determine which retired pay base method applies to you.

For both the Final Pay and High-36 retired pay plans each year ofservice is worth 2.5% toward the retirement multiplier. For instance, 20years of service would equate to a 50% multiplier. The years of servicecreditable are computed differently depending upon whether retirementis from full time active duty or from a reserve career. Thesedifferences are explained under the Active Duty Retirement and Reserve Retirement pages.

For the REDUX retirement plan, which applies only to an active dutyretirement, the High-36 multiplier is reduced by one percentage pointfor each year that the member has less than 30 years of service atretirement. For instance, 20 years of service would equate to a 40%multiplier. This is discussed more fully under the Active Duty Retirement page.

For the Disability retirement plan, the multiplier may be the higherof 2.5% for each year of service or the disability percentage assignedby the Service at retirement. However, note that the disabilityretirement multiplier is capped at 75%.

In any case, the longer an individual serves, the higher the multiplier and the higher the retirement pay. For example:

All military retirements are protected from inflation by annual Costof Living Adjustments (COLAs), based on changes in the Consumer PriceIndex (CPI) as measured by the Department of Labor. Under the Final Pay and High-36 retirement plans, the annual COLAis equal to percentage increase in the CPI year over year. This is adifferent index than the one used for active duty annual pay raises. Theindex used for active duty pay raises are based upon average civilianwage increases. Thus, retirement pay COLAs and annual active duty payraises will differ. Also note; the annual COLA for the REDUX retirementmethod is reduced by one percentage point below the increase in the CPI.

Military retired pay is subject to a dollar for dollar offset whenthe retired member is also in receipt of VA disability compensation.However, there are two programs that restore partial or full retired paywhen a member is eligible for concurrent DoD and VA payments. See the Concurrent DoD and VA Payment page for details.

Additionally, all retirees may choose to participate in the Survivor Benefit Plan (SBP) or the Reserve Component Survivor Benefit Plan (RCSBP),which enable the member to provide a continuing annuity to their familyafter death, based on the retired pay. The SBP and RCSBP programs arediscussed in the benefits section.

Finally, remember that after age 62, Social Security will likely provide additional retirement benefits.

Select one of the following topic areas:

Follow this link:
military retirement calculator - Military Compensation

Nutrition is important for fitness

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise. When it comes to eating foods to fuel your exercise performance, its not as simple as choosing vegetables over doughnuts. You need to get the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans.

Get off to a good start

Your first meal of the day is an important one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesity, diabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while youre working out. Choosing the right kind of breakfast is crucial. Too many people rely on simple carbohydrates to start their day. But a plain white bagel or doughnut wont keep you feeling full for long. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going. Follow these tips:

Count on the right carbohydrates

Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your bodys main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Choosing the right kind of carbohydrates is important. Too many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans. Whole grains have more staying power than refined grains because you digest them more slowly. They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.

Pack protein into your snacks and meals

Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days. Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but its not a major source of fuel during exercise youre well-fed.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. Thats equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older people may need even more. That protein can come from:

For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. Theyre also low in calories and fat.

Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. Try to eat the rainbow by choosing fruits and veggies of different colors. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer. Every time you go to the grocery store, considering choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

Unsaturated fats may help reduce inflammation, and they help provide calories. While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving. Healthy options include:

When it comes to fueling up before or after a workout, its important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.

Consider stocking your workout bag and refrigerator with some of these simple snacks:

Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.

These fruits are all full of vitamins and minerals, as well as water. Theyre easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout. Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.

Many grocery stores carry single-serving packets of peanut butter that dont require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can swipe peanut butter on:

If you dont like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.

Read more: Almond butter vs. peanut butter: Which is healthier?

Dontcut too many calories

If youre trying to lose weight or tone your body, you may be tempted to cut a ton of calories from your meals. Cutting calories is a key part of weight loss, but its possible to go too far. Weight loss diets should never leave you feeling exhausted or ill. Those are signs that youre not getting the calories you need for good health and fitness.

According to the National Heart, Lung, and Blood Institute, a diet containing 1,200 to 1,500 daily calories is suitable for most women who are trying to lose weight safely. A diet with 1,500 to 1,800 daily calories is appropriate for most men who are trying to shed excess pounds. If youre very active or you dont want to lose weight while getting fit, you may need to eat more calories. Talk to your doctor or a dietitian to learn how many calories you need to support your lifestyle and fitness goals.

As you settle into an active lifestyle, youll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with whats good for you. Follow these tips:

The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.

Read more from the original source:
Exercise and Eating Healthy

What is Spiritual Abuse?

Spiritual abuse happens when a leader with spiritual authority uses that authority to coerce, control, or exploit a follower, thus causing spiritual wounds. Ken Blue, author of Healing Spiritual Abuse.

Among the most-visited pages within Apologetics Index, those dealing with various aspects of spiritual abuse sometimes called religious abuse rank very high.

It is a subject many visitors contact us about, and one we frequently see in face-to-face counselling.

Religious abuse can take place in every religion or religious movement. But this website deals primarily with spiritual abuse that occurs in Christian churches and movements.

That said, much of the information we provide and refer to also applies to followers of other religions including religious movements that are considered to be, theologically, cults of Christianity.

Cults can be defined sociologically and/or theologically. The former deals with behavior; the latter with beliefs.

In Chapter 1 of his book Churches That Abuse, sociologist Dr. Ronald M. Enroth explains:

Sociologists looks for patterns in human behavior and in social institutions. As you read the following pages, a profile of pastoral and spiritual abuse will emerge. Abusive churches, past and present, are first and foremost characterized by strong, control-oriented leadership. These leaders use guilt, fear, and intimidation to manipulate members and keep them in line. Followers are led to think that there is no other church quite like theirs and that God has singled them out for special purposes. Other, more traditional evangelical churches are put down. Subjective experience is emphasized and dissent is discouraged. Many areas of members lives are subject to scrutiny. Rules and legalism abound. People who dont follow rules or who threaten exposure are often dealt with harshly. Excommunication is common. For those who leave, the road back to normalcy is difficult. Source: Ronald M. Enroth, Abusive Churches: A View From Within

A cult of Christianity is most commonly defined by its theological deviations. It is

a group of people, which claiming to be Christian, embraces a particular doctrinal system taught by an individual leader, group of leaders, or organization, which (system) denies (either explicitly or implicitly) one or more of the central doctrines of the Christian faith as taught in the sixty-six books of the Bible. Source: Alan Gomes, Unmasking The Cults (paperback) [ Kindle edition]

A wider definition takes actions and practices into account as well. A movement that appears theologically sound with regard to the central doctrines of Christianity, but whose actions and practices are cultic (or cult-like) in nature, can still be considered a cult of Christianity (e.g. International Churches of Christ).

In many (though certainly not all) such groups, movements, or churches the cult-like behavior is rooted in faulty theology.

Bad doctrine produces bad fruit behaviorally (e.g., Mark 7:7-13; Col. 2:20-23; 1 Tim. 4:1-5; 2 Pet. 2:1; Rev. 2:14-15, 20, 24), which is as true for Christians as it is for cultists. As Van Baalen stated, If practice follows from theory, if life is based upon teaching, it follows that the wrong doctrine will issue in the wrong attitude toward God and Christ, and consequently in warped and twisted Christian life. Source: Alan Gomes, Unmasking The Cults

See more in our entry on Cults of Christianity

Spiritual abuse rarely occurs on purpose, as those involved generally start out with the best of intentions.

That does not make it harmless. Dr. Ron Enroth says:

Unlike physical abuse that often results in bruised bodies, spiritual and pastoral abuse leaves scars on the psyche and soul. It is inflicted by persons who are accorded respect and honor in our society by virtue of their role as religious leaders and models of spiritual authority. They base that authority on the Bible, the Word of God, and see themselves as shepherds with a sacred trust. But when they violate that trust, when they abuse their authority, and when they misuse ecclesiastical power to control and manipulate the flock, the results can be catastrophic.

The perversion of power that we see in abusive churches disrupts and divides families, fosters an unhealthy dependence of members on the leadership, and creates, ultimately, spiritual confusion in the lives of victims. Ron Enroth, Churches That Abuse, Zondervan, 1993, p. 29.

Just like former cult members, people who have suffered spiritual abuse often describe their experience in terms of psychological abuse and spiritual trauma.

Ken Blue lists seven symptoms of abusive religion, based on the words of Jesus in Matthew 23:

Why do otherwise sensible and intelligent people put up with abusive churches?

Blue points out that many people feel perfectly comfortable being led.

[W]e have the tendency to let authority figures make the rules and then apply them to us. When they administer the rules in an abusive manner we will (at first) tend to submit.

Combined with our tendency to want a leader is our incurably religious nature. Our longing for God is essential to use. It is the most significant aspect of our being. Those who sit themselves down in Moses seat and pose and mediators for God can therefore play on our desire for a leader and our yearning for God.

It is no surprise then that those who most earnestly desire to please God are most apt to be victimized by spiritual authorities setting themselves up as mediators for God. The spiritually keen are most at risk. []

Nevertheless, Christ calls us to spiritual maturity. And that sometimes means resisting spiritual authorities just as he did. Ken Blue, Healing Spiritual Abuse: How to Break Free from Bad Church Experiences, InterVarsity Press, p. 36.

Many of the people we counsel regarding spiritual abuse indicate that they long submitted to their leaders because they were afraid to lose their community their history in the local church and the relationships they have built up with people over time.

Others stayed out of fear as they were told they would lose their salvation if they left or were forced to leave the church.

You are welcome to share this graphic on spiritual abuse on your website or on social media

About our selection of resources Feel free to suggest additional resources.

People who have experienced spiritual abuse (or who are still being subjected to it) often feel isolated. It is difficult to know whom to turn to and who you can trust. After all, at one point you believed the very people who are abusive now were trustworthy.

Nevertheless, it is important that you realize you are not alone. Many people just like you have encountered spiritual abuse, and most have found ways to deal with their experiences constructively.

If you are a Christian and have been (or still are) part of an abusive church, a good approach is to reach out to other Christians who are not involved in that church. Though not everyone may understand the issues you face, it is good to have a sounding board people who can help you with prayer, Bible-based counsel, and other practical help.

Study the resources available here to help you think through the issues, and document your thoughts.

Every situation is different. For many, the simplest answer to dealing with spiritual abuse is to simply walk away. For some that may not be so easy to do. There are situations in which standing up to abusive pastors could lead to losing your family and friends as they choose to remain in that church and break off all contact with you, even to the point of divorce.

If you believe you need the help of a cult expert, make sure the expert you select is a Christian as well. While non-Christians may understand the way cult-like control works, they are ill-equipped when it comes to dealing with theological issues that more often than not lie at the root of spiritual abuse. Non-Christians also lack Christian discernment because they have, naturally, not received the indwelling of the Holy Spirit.

Dont get taken for a ride by someone who talks the talk, but does not walk the walk. One particularly bad apple is bitterly hostile toward Christians.

Were not done yet. Weve got additional resources to evaluate and post. Also, were happy to receive suggested links to helpful material.

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Spiritual abuse | Apologetics Index

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