This is what he has to say:

Alex: “…I just wanna say thanks to you both. I woke up this morning and it dawned on me…my back wasn’t sore…I couldn’t remember the last time I got out of bed without feeling crippling back pain…I have already lost 29 kilo’s (64 pounds) and just feel so much better.

I have more energy and I don’t get tired like I used to. Since I started the complements have been coming thick and fast! The other day someone I hadn’t seen for a while said that I look at least 8 years younger… you can’t imagine how good that can make you feel. I had tried to lose weight in the past but nothing ever worked, now that I know how to do it, it is literally melting off me…I’ll keep you guys posted with my progress…”

Since this post, Alex has lost another 10 kilo’s!!! Absolutely amazing! We will have some new photos up soon but for now check out Alex’s before and after photos on the FitTime testimonials page

Let’s face it nothing hurts like a hard leg workout and they might not be as showy as “the beach muscles” (Chest, Bi’s and Ab’s) but they play a much bigger role in overall body development than most people realize. Because the Quadriceps (upper thigh) are the biggest muscle group in the human body, training them hard will produce loads of testosterone, a powerful muscle building hormone that will greatly accelerate muscle growth in the entire body.

So smash your next leg workout and your upper body will thank you!

However, excess consumption has been linked to many health problems including high blood pressure (hypertension), heart disease and stroke. Consuming too much Sodium may also be related to kidney and liver disease, some cancers and may adversely affect bone density levels.

Is salt making you fat?

While most of this is quite well known, salt may actually be playing a bigger part in gaining weight than first thought.

While the link between obesity and excess sugar and fat consumption is obvious, it is now becoming apparent that salt is a major contributor to obesity as well.

This is most likely due the fact that the more salt we consume, the thirstier we become and instead of drinking water, many of us prefer to reach for the sugary drinks such as soft drink to quench our thirst. Soft drink, loaded with sugar, and sodium, it is also full of artificial colours and flavours. All things that we can do without!

In the past 20 years, the sodium content in processed foods has nearly tripled. With most people conscious of reading labels for fat and calorie contents, sodium seems to be slipping under the radar. It’s no wonder it has been called “the silent killer” by health professionals.

Meeting the necessary daily intake for Sodium is easily done by eating healthy,whole foods like fresh fruits and vegetables, grains, nuts and seeds.

Fruits and Vegetables contain a wealth of health giving nutrients

Vitamins

Vitamin A

Vitamin A is a single term given to a number of related compounds. Beta Carotene and other Carotenoids found in foods such as carrots and cantaloupe can be converted into Vitamin A within the body.

Vitamin A is an anti infective Vitamin. It is required for the function of the cells that form the first line of defence against outside invaders. Vitamin A is also crucial for proper vision, especially night vision. It is also essential for the formation of healthy red blood cells and normal growth and development.

Vitamin B1 (Thiamin)

Vitamin B2 is an essential component in certain enzymes that are required for the production of energy from food. Vitamin B1 is also needed for the production of Adenosine Triphosphate or (ATP). This energy system is the primary energy system used by the body and is especially important during activities like weight training.

Vitamin B2 (Riboflavin)

Vitamin B2 is an essential component in certain enzymes that are required for the production of energy from food. Vitamin B2 is also needed for the production of several important antioxidant enzymes including glutathione.

Vitamin B3 (Niacin)

Vitamin B3 is an essential component in certain enzymes that are required for the production of energy from food. Vitamin B3 is also needed for the health and growth of cells and it plays a role in DNA repair and stress response.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 is a component of an important enzyme that produces energy from food. This enzyme is also needed to synthesise fats, cholesterol and certain hormones and is required by the liver for the process of detoxification of harmful substances.

Vitamin B6

Vitamin B6 is a component of the enzyme that releases glucose (energy) from storage sites found mostly within muscle. It also plays an important role in proper nervous system function and oxygen uptake into the blood stream.

Vitamin B12

Vitamin B12 is a component of an enzyme that produces energy from fats and proteins and it plays an important role in maintaining healthy cells. Vitamin B12 also aids in the transportation of oxygen throughout the bloodstream.

Vitamin C

Vitamin C functions as an antioxidant, helping to protect the body from damage caused by free radicals and external pollutants and may possess the ability to regenerate other antioxidants like Vitamin E. Vitamin C is needed to produce collagen, a structural component of skin, tendon and bone and it plays important roles in proper brain function and cholesterol metabolism.

Oranges are a good source of Vitamin C

Vitamin D

Vitamin D aids in both Calcium absorption for healthy bones and Calcium utilization for a healthy nervous system. It is important for proper immune system function and healthy cell development.

Vitamin E

Vitamin E acts as an antioxidant. It helps to protect the body from damage caused by free radicals and external pollutants. Through its function as an antioxidant, Vitamin E exhibits heart protective qualities.

Once a Vitamin E molecule disarms a free radical its ability to function as an antioxidant is lost, however, it may be regenerated by other antioxidants including Vitamin C.

Vitamin K

Vitamin K is required for efficient blood clotting and is important for strong, healthy bones. Vitamin K is also needed for proper cell function and it plays a part in the maintenance of a healthy cardiovascular system.

Folate

Folate is required for DNA metabolism and a higher dietary intake is especially important during pregnancy because of the rapid cell division and growth of the unborn baby. Folate is also required as part of an enzyme that breaks down a protein called homocystine. A high blood level of homocystine is linked to heart disease.

Minerals

Calcium

Calcium is the major structural component of bone and is the most abundant mineral in the human body. It plays an integral role in nerve transmission, muscle contraction and secretion of certain hormones. Calcium is also needed along with Vitamin K for proper blood clotting.

Green leafy vegetables like Spinach are a great source of Calcium

Magnesium

Magnesium plays a structural role in bone and in cell membranes. It is needed for proper nerve conduction and muscle contraction and therefore, affects the rhythm of the heart. Magnesium is also needed for energy production from fats and carbohydrates and it is required for the function of the Adenosine Triphosphate (ATP) energy system which is especially important during weight training. Magnesium is also required for intercellular communication.

Potassium

Potassium is an electrolyte mineral, meaning that is has the ability to conduct electricity when it is in solution. In this way, Potassium plays a crucial role in muscle contraction and nerve function and in maintaining normal heart rhythm.

Zinc

Zinc is important for proper growth, development and reproduction and it is needed for healthy cell structure and function. It is also required for proper neurological function and immune system response.

Iron

Iron is required for the transportation and storage of oxygen within the body. An Iron containing compound is needed for cellular energy production and Iron is also an essential part of certain anti oxidant enzymes responsible for protecting cells from free radical damage.

Phosphorus

Phosphorus is required for all energy production and storage within the body. This includes Adenosine Triphosphate (ATP), the primary energy system used during weight training. Phosphorus is also a major structural component of both bone and of cell membranes.

Manganese

Manganese is required for the formation of the primary antioxidant enzyme found in the energy producing structures of cells. It is needed for the maintenance of healthy skin through its role in collagen production and is important for proper bone development.

Selenium

Selenium is an essential component of the anti oxidant enzyme glutathione which is responsible for neutralizing potentially harmful free radicals. Through its role as an anti oxidant enzyme, Selenium is important for the protection of maturing sperm and thus male reproductive function. Selenium is required by another compound that can regenerate anti oxidants like Vitamin C and it is also needed for thyroid hormone production.

Copper

Copper is required for the production of a powerful anti oxidant enzyme and is important for proper brain and nervous system function. It plays a critical role in cellular energy production and it is important for the health of the heart and blood vessels. Copper is also necessary for the formation of healthy connective tissue.

Chromium

Although the full needs for Chromium by the human body are not yet known Chromium is still considered an essential mineral.

Chromium acts to enhance the effectiveness of insulin within the body. Insulin is secreted by the pancreas in response to elevated blood glucose levels whereby it then transfers the glucose into the cells for use as energy. Decreased insulin response can lead to type 2 diabetes.

Garlic is a good source of Chromium

Iodine

Through its role in thyroid hormone production, the mineral Iodine is essential for a number of physiological processes including growth, development, reproductive function and metabolism.

Macronutrients

Protein

Protein is made up of amino acids. There are over 20 amino acids used by the human body, 9 of which are considered to be ‘essential’ amino acids because they can not be made by the body and therefore must be acquired through the diet.

Protein is required for every cellular process within the body and is needed for the growth and repair of bodily tissue including muscle, hair and nails.

Complex Carbohydrates

As the name suggests Complex Carbohydrates are Carbohydrates that are complex in structure, meaning that they take longer for the body to break them down. This means that they provide the body with a more sustained energy source as opposed to simple Carbohydrates (sugars) which are used up quickly as energy.

Omega 3 and 6 Essential Fatty Acids

Omega 3 and 6’s are considered Essential Fatty Acids which means that the body cannot produce them and therefore they must be sourced from the diet. They are important for vital organ function and cellular health and activity. They help to maintain a healthy brain and vision and are cardiovascular protective thanks to their anti inflammatory, anti coagulant and cholesterol lowering properties.

The key is to have the correct ratio of Omega 3 and 6. Most western diets tend to consume an excessive amount of Omega 6 and there is evidence that a diet too high in Omega 6 may pose health risks including problems associated with inflammation. It has been suggested that a ratio of 1:1 to 1:4 Omega 3 to Omega 6 is the optimum balance for maintaining good health.

Omega 9 Fatty Acids

Omega 9 Fatty Acids like those found in Olive Oil (Oleic Acid), help to promote and support a healthy heart and cardiovascular system thanks to their ability to lower LDL (low density lipoproteins) or ‘bad’ cholesterol.
This is most likely due to the fact that Oleic Acid can help to protect LDL cholesterol from oxidative damage. Oxidation of LDL cholesterol is associated with hardening of the artery walls, a risk factor of heart disease.
There is evidence to suggest that Omega 9’s may also increase HDL (high density lipoproteins) or ‘good’ cholesterol. It is thought that HDL can remove cholesterol from the arteries and transport it back to the liver for excretion or to be re-utilized.

Olive oil is rich in Omega 9 Fatty Acids

Other Important Nutrients

Fibre

There are two types of Fibre: Insoluble and Soluble.

Insoluble Fibre can not be digested by the body and so, passes through the digestive system helping to clean it out. By doing this, it shortens the time in which the body is in contact with waste material, and lessens the chance of constipation.

Soluble Fibre can be broken down in water and releases nutrients though a process of fermentation in the large intestine. Soluble Fibre has been shown to help lower blood cholesterol levels thus improving the health of the cardiovascular system.

Choline

Choline is a nutrient that is important for the structure of cell membranes and is an essential component of a neurotransmitter responsible for muscle control and memory. Choline also plays an important role in fat transport and metabolism.

Carotenoids

Carotenoids are pigments that are found in plants. There are over 600 known Carotenoids some of which have exhibited health promoting qualities when consumed by humans. Many act as antioxidants, guarding against free radical damage within the body. Some, like Beta Carotene, the pigment that gives carrots and cantaloupes their orange colour, are used by the body to make the immune boosting Vitamin A.

Carrots are rich in Beta Carotene, a Carotenoid used by the body to produce immunity boosting Vitamin A

Flavonoids

Flavonoids are substances found in plants that have many functions including producing plant colour pigment and providing protection against microscopic invaders and insects.

When consumed by humans, certain Flavonoids demonstrate positive effects on health. This is due to their antioxidant and anti inflammatory properties and some Flavonoids have also demonstrated the ability to alter the body’s response to certain viruses, allergens and carcinogens. Therefore, many Flavonoids are now known to help promote a healthy cardiovascular system while others are known to possess anti cancer properties.

Phenols

Phenols are a broad category of plant based compounds that include sub categories like Flavonoids and Phytoestrogens. Many Phenols have health promoting activity including anti oxidant and anti viral properties while others are known to effect hormone levels.

Allium Compounds

These are compounds found in foods that belong to the Allium family which includes Garlic and Onions. Allium Compounds have many cardio protective qualities thanks to their blood thinning and anti inflammatory properties and they exhibit anti fungal and anti bacterial ability as well. There is also evidence to suggest that they may play a part in the prevention of certain types of cancers.

]]> http://fittime.com.au/blog/index.php/healthy-eating/important-nutrients-list/feed/ 0 http://fittime.com.au/blog/index.php/healthy-eating/the-wonders-of-water/ http://fittime.com.au/blog/index.php/healthy-eating/the-wonders-of-water/#comments Tue, 01 Dec 2009 03:20:13 +0000 Fittime http://fittime.com.au/blog/?p=125 Human beings are made up of about 60-70% water and keeping well hydrated is vital for maintaining optimum health and vitality.

Water helps to flush out toxins and eliminates waste from the digestive system. It also helps to transport oxygen and other food sourced nutrients throughout the body. It acts to lubricate the joints and can aid in the management and prevention of joint related conditions including arthritis and lower back problems. There is also evidence to suggest adequate water consumption may help to lessen the chances of developing osteoporosis by helping to retain calcium within the body.

Human beings are made up of 60-70% water

Drinking plenty of fresh water also has many  positive effects on the cardiovascular system  including helping to lower high blood pressure  and cholesterol levels. Water is also essential  for the transportation of electrolyte minerals  which are vital for proper cell function, muscle  contraction and heart rhythm.

Drinking plenty of water can help to guard  against certain types of cancers because of its  importance in maintaining cell health and in its  ability to flush toxins from the body.

Water is also important for the health of the  skin, eyes and brain and helps to regulate body  temperature.

Aim to have at least 8 glasses of water a day  minimum and drink plenty during and after  exercise. Try to limit your intake of tap water as  it can contain some hidden nasties. Bottled  water is best but can be expensive to buy the quantities you need each day. A water purifier can be a cost effective option and the water can be used for cooking and washing of food as well.

Your body might take a little while to get used to the extra fluid and you may find yourself frequenting the toilet, but after a week or two your body will adjust. Try upping your water consumption for the next two weeks and I guarantee you will feel better. Tell us about the positive effects you notice…We’d love to hear from you!

Well, they are not as the name implies, they’re not really hidden, but they may be hard to find if you don’t know what you are looking for. The fact of the matter is that many people can be mislead by bad advice and clever product marketing but if you follow these easy tips you can identify which foods commonly contain these so called ‘hidden calories’.

Fresh is best.

Buy as much fresh food as you can. When a food is fresh you know it is as close to its natural state as possible. It’s when things become processed that they become havens for hidden calories. This is when they have sugar, fat and salt added to them.

Read the label carefully.

If you must buy any foods that come in a package, make sure you read the label CAREFULLY. “Low fat”, “No fat”, “No added sugar.” These labels can be very misleading. Lollies like snakes or jelly babies for example sometimes have “no fat” printed in big letters across the front of their packaging. The statement is totally true; there is NO fat in these sorts of lollies but they can still contribute to weight gain because of all the sugar that they contain.

Some companies have taken to a new and even more misleading approach. Some foods these days will say something like “Now with 25% less fat”. Why is this misleading? Because the containers are 25% smaller!  So the actual product doesn’t have 25% less fat, you are just getting less of it for your money. Make sure you read the product weight before you buy it!

Also, check the recommended serving size of packaged products. Often the “recommended” serving size is far too small to constitute a meal. The marketers do this to make the fat, salt and sugar content of these foods seem less than what they really are. Another trick they are using is to list percentage values of a recommended daily intake. For example the package might say this product contains 810 kilojoules-10% of an average daily intake. What constitutes an average daily intake? An individual’s daily intake can differ greatly depending on many varying factors including level of activity, sex and current body weight and composition. A 60 kilogram woman should have a different recommended daily kilojoule intake than an 85 kg man.

Drink water

I see a lot of people these days drinking Sports drinks with their lunch instead of a soft drink.  Sports drinks contain as much sugar as a can of soft drink! Sports drinks are designed to be consumed during exercise. They have sugar for energy and electrolyte minerals such as potassium and sodium (salt) to help keep the muscles working at peak performance. They are not made to be consumed at lunch.

“Energy” drinks are worse. Per ml they contain more sugar than a can of soft drink. Marketers talk up a list of ingredients that contribute to the energy rush that an energy drink gives you- a rare berry from Peru, ancient herbs, taurine (which by the way is actually a mild sedative added to these drinks to help “take the edge off” them). The truth is these drinks are loaded with caffeine and sugar-this is where the energy hit comes from.

Avoid eating too much dairy foods

More of the world’s population is intolerant to lactose (milk sugar) than not. Symptoms of this intolerance range from bloating and stomach cramps to nausea and diarrhea. Apart from this, many dairy foods contain a lot of fat. Cheese, full cream milk, cream and yoghurt can all be high in fat. Again, read the label to see. Many “low fat” dairy products have a lot of sugar added to them to improve their taste. Try to avoid foods that contain too much dairy as well for example creamy pasta sauces, cakes and pastries like bagels and croissants.

Limit your intake of take away foods

Some take away foods are obvious. Fatty burgers, fries, battered fish, deep fried foods are all pretty obviously high in fat. Some however, are not so easy to spot. Some take away Asian noodle dishes and some Indian foods for example can have in excess of 50 grams of fat per serve. Be careful when ordering a sandwich as well. If your sandwich has meat in it, for example meatballs or chicken fillets with a flavor coating you can expect to add 25-40 grams of fat. Then if you add a creamy sauce like mayonnaise you can add an extra 10-20 grams right there! What started out as a leaner option to a burger and fries for lunch may end up having nearly twice the fat!

One cheeseburger can contain up to 80% of your daily calorie/ kilojoule allowance

Remember, you are in charge of what goes into your body. Next time you are in the supermarket or eating out, apply these tips and shine a light on so called hidden calories. Enter your details in the box at the top right hand side of this page to have FITTIME’s free fitness and diet advice sent straight to your inbox.

It is important to remember that if a muscle is not constantly forced to grow stronger, it will not. This means that gradual but constant advances must be made through the duration of any fitness program for it to work successfully.

Although males and females respond the same way to exercise, other factors such as hormone levels, body size and body composition play a huge part in the way each develops.

Take for example the simple habit of having a can of soft drink every day with lunch. While this may seem like an insignificant routine with little consequence, over time it adds up to create a noticeably negative outcome.

One can of soft drink contains around 675 kilojoules. So, in a week you would have consumed about 4,720 kilojoules from your routine sugary beverage. In a little under two months, you will have drunk around 37,000 kj’s. This equates to about 1 kilogram of body fat! After a year, slowly but surely your harmless can of soft drink with lunch has added up to almost 7 kilos of extra body fat!

Now, some of you might be thinking that you drink a can of soft drink a day and there is no way that you gain nearly 7 kilos a year. This may well be true, depending on your current level of activity but if you were to replace your daily can of soft drink with a bottle of water, then this time next year you will have lost almost 7 Kilos without even increasing your activity levels at all!

What may seem like a trivial action can, over time compound into something much larger. As humans, we are creatures of habit. Once formed, we will routinely carry these habits out without giving them much thought.

It’s kind of like running on auto pilot. Before you know it you have arrived at a place that you never intended on going to with no idea on how you got there. This can leave you feeling trapped and wondering what went wrong.

People often look for one significant defining moment or condition for which to attribute their current state. When it comes to weight loss for example, it seems that many blame genetics for an inability to shed kilos.

While genetics can play a role in a person’s predisposition to gain or lose weight, the truth is that it is far more likely that one’s current state is an accumulation of routine actions.

Remember, not only do you inherit genes from your parents but you can also inherit their lifestyle habits as well.

When your grandparents were your age, there were much fewer incidents of obesity. Very little change in genetic makeup can take place over three generations so it is far more likely that lifestyle changes are to blame for today’s rise in obesity.

Unless we stop and get honest about our habits, we will continue to drift on auto pilot, never really having control of our lives or our lifestyles.

“The definition of Insanity is doing the same thing over and over again and expecting different results.”-Albert Einstein

Once you are able to identify your negative habits, you can begin to replace them with positive ones. Instead of trying to eliminate a habit altogether, it is much easier to replace it with another one. So by drinking a bottle of water at lunch instead of a can of soft drink you have successfully replaced a negative habit with a positive one.

Before you do something, ask yourself, “Will this lead to a positive outcome?”

Once the positive habits in our lives outnumber the negative, successful outcomes become inevitable.

First of all, you need a well structured, professionally designed resistance and cardio program designed to get results. A program that pays attention to all muscle groups, one that emphasizes the different phases of an exercise and one that is progressive i.e. gets harder as your body adapts.

Next you need a Healthy Eating Plan. This is quite possibly the most overlooked and most important aspect to getting great muscle gains. After years as a personal trainer I have noticed that this is the most neglected aspect when it comes to significant muscle gains because some people train really hard in the gym, sweating their butt off 5 or 6 days a week and do not change. Why? For significant muscle gains you need to be eating well. Plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources. Aim to get about 1.5-2 grams of protein per kilo of body weight per day. So, for example, a 75kg male would need around 112.5-150 grams a day.

The next important point I’d like to make is this. Only use supplements as a supplement. Today the trend is to slam down a protein shake at the end of a workout and this is fine. Good quality protein shakes are the best way to get an easily digestible serve of protein right when your body needs it the most. Don’t however, think that the refueling and muscle rebuilding ends there. After a hard workout, muscle can take days to recover so it needs to be constantly nourished. It comes back to the healthy eating plan to get the most out of your efforts in the gym.

How many people reading this can say they have ever used a supplement? Probably most of you, right? Now, how many of you can say that you’ve paid for a resistance and cardio program, specifically designed by a professional to get results?

Or, how many of you have paid a dietitian to get a training specific eating plan? If you are like most people I see in the gym, you probably haven’t.

Imagine a pyramid just like the healthy eating pyramid you used to see at school. Remember how it was structured- the fruit, veggies and complex carbs at the bottom. You need to eat these most for optimum health right?

Now, imagine that same pyramid. This pyramid represents what you need to do in order to achieve your fitness goal which is at the top. It doesn’t matter what your fitness goal is, it might be drop 20 pounds or run 10 km’s without stopping or it might be that you want a ripped body like a model or a body builder.  Now, imagine the base for this pyramid represents your resistance and cardio program- this is the most important factor so it is the base of the pyramid.

Next, in the middle, comes the healthy eating plan. This is the next most important element in attaining your fitness goals.

Now imagine the top of the pyramid. This is the place for supplements. Remember they are just that…a supplement. Once you have a strong foundation in your fitness pyramid, these supplements can give you a little boost to that goal that sits on top of the pyramid.

I know I have really carried on about this point but I feel that this is one of the biggest reasons why people fail in their quest to achieving their fitness goal, no matter what it may be. If you say to yourself “Yeah the first thing I’m gonna do is go down to the store and load up on all the latest powders and pills” You are effectively turning the pyramid upside down and an upside down pyramid is sure to fall over.

Last of all I’d like to touch on the point of Staying mentally focused. There are many techniques out there designed to help motivate you to succeed. To tell you the truth, the best motivational tool I have ever witnessed is when a client gets great results fast. If you see that your hard work is paying off, especially in the beginning of your fitness program, you are far more likely to stick with it and to reach your ultimate goal, whatever that may be. What is the best way to get fast results?

Follow the 3 points above that I have mentioned.

• A well structured professionally designed resistance and cardio program designed to get results.
• A Healthy Eating Plan that includes plenty of fruit and veggies for vitamins and minerals, whole grains for complex carbohydrates, good oils-omega 3, 6 and 9 and good quality, lean protein sources.
• Do not rely on supplements alone to get you results.

Like I said at the very beginning, muscle gains needn’t take years of grueling workouts. It’s like anything in life, if you do something by half then that’s exactly what you’ll get, a mediocre result.  Remember, when trying to gain muscle, a well thought out, systematic approach is the best way to getting the big gains in the gym.

Resistance training has a long list of positives that transcend mere aesthetics alone. Performed correctly Resistance Training can:

• Increase your Basil Metabolic Rate (BMR). An increased BMR means you will burn more calories when exercising, resting or even sleeping

• Increase bone density, helping to guard against osteoporosis

• Increase lean muscle mass

• Prevent and manage injury. Many injuries can be prevented by strengthening the muscles and connective tissues around the joints. If you have a pre existing injury, weight training can help to correct problems associated with structural imbalance and poor alignment

• Strengthen muscles associated with balance, lessening the chance of a fall related injury

• Improve coordination. Weight training develops neuromuscular response. Put simply, it improves the brain’s ability to control and coordinate body movements more effectively and efficiently

• Help to lower blood pressure and cholesterol levels, decreasing the risk of cardiovascular disease

• Speed up the digestion process, reducing the time in which waste material is present in the body

• Make you stronger, quicker and have more endurance. Great for everyone not just athletes

• Improve posture and body alignment helping to alleviate problems associated with joint pain

• Release endorphins, chemicals produced by the brain that make you feel good

• Help you to look better, feel younger and have more energy

• Improve your self esteem and confidence in all areas of your life