Archive for the ‘Health and Wellness’ Category

Public Speaking – Overcoming Some of the Stress

Posted on the February 16th, 2011 under Health and Wellness by

For many years I’ve worked with people who are afraid of public speaking. I firmly believe this fear arises from an overabundance of self-consciousness.
I got an email which read: I am willing to give anything a shot right now to make my ability to speak in public better. This is my last semester in college and I have to take oral communications.  My first speech was horrible. My voice cracked, I skipped half of my information (not because I didn’t know it but because I just wanted to be done), I literally felt like I was going to pass out.  I am a very shy and quiet person beyond public speaking. I have tried practicing on other people and in the mirror and I still have the same symptoms when I do that.  I have so much stress and anxiety built up because I HAVE to do this to graduate and I just don’t feel like I can. I mean how many people actually stess out and get nervous talking to themselves in the mirror. Please Help!!!

My response: This really, really brings back memories because years ago I taught speech in college and often got people like you who waited till their senior year to take this course. One of my worst memories is having to flunk a senior who never showed up for class.
First, this type of anxiety is very common but arises from being too self-conscious. This level of self-consciousness comes from an inner self-critical voice that says, why would anyone listen to me; I am not worth listening to. The solution to this is some serious self-examination that may be beyond the scope of passing your class. So I will make some practical suggestions for speeches but I STRONGLY recommend that you get some help in re-examining and re-assessing your self image for the long term or people will take advantage of you all your life.
This may sound over-simplified but one thing you must do is learn your material so well through extreme repetition that you could do it even if you DID pass out. This level of familiarity will help you keep going even when anxious. The stress you are experiencing comes from an overabundance of stress hormones (fight or flight) that can most easily be dealt with through activity.
Schedule your speech first if possible and spend the time before class walking up and down stairs till you are winded. This may seem strange but you are dealing with the physical effects of the stress hormones; combined with over-preparation of your material SHOULD allow you to get through your presentation. Also remember that the people listening to you are in the exact same boat as you and, while it may seem a clich, misery loves company.

Low Fat, Low Calorie Protein Shake

Posted on the December 7th, 2010 under Health and Wellness by

Anyone working out with weights needs protein before or just after a workout.  This is a low fat, low calorie protein shake using whey protein.  Why whey?  It is supposed to be the best for rebuilding muscle damaged during your workout.

First you have to have a blender capable of handling ice cubes.

*Add two cups of water and an equal amount of ice to the blender.

*Add 1/2 to 3/4 cup of nonfat dry milk.

*Add 1/3 package of sugar-free, fat-free chocolate pudding and a “shot” of sugar-free chocolate syrup.  You can also add some Splenda if it’s not sweet enough for you.

Blend on HIGH until the mixture looks smooth then reduce speed to LOW and add one large scoop of whey protein powder (the scoop comes inside the container).  Blend for only about 20 seconds or the protein begins to break down.  Enjoy!

You can use vanilla pudding and frozen fruit if you are not a chocolate lover.  Drinking this within 30 minutes after your workout will help prevent next-day soreness and give your muscles what they need to grow and repair.  There’s no fat and almost no sugar.