Fitness, Nutrition & Wellness Tips

When The Doctor Says...

2012-01-09T18:00:00.000-08:00

A friend recently approached me when her doctor diagnosed her with Osteoporosis. The doctor recommended a medication.

What would your reaction be to a diagnosis? Are you the kind of person that follows doctors orders unconditionally? What other ideas would you consider?

I am writing this blog based on my friend's reactions, which I thought were so appropriate and worthy of sharing.

She decided first to research, then talk to many different kinds of people and other doctors. For example her first thought was a nutritionist. What could she change in her diet that could improve her bone health. Then she sought the advise of some other types of doctors. From this information she devised a plan to try for a year until the next test.

Now not every diagnosis allows us other options but most may and it may be worth it to consider all facts and alternatives.

That was my two cents on that!

Happy New Year

2012-01-02T14:47:00.000-08:00

New Year, another new year's resolution to exercise and get fit? What happened last year when you made this same goal? What are you going to do differently this year?

I have some suggestions and ideas but first you have to see if you are ready to change.

Take an Exercise Readiness Evaluation. Follow this link and take the quiz for free!http://www.surveymonkey.com/s/N7PPSQ9

See where it takes you this year!

How to Get Rid of Your ANTs.

2011-12-26T14:38:00.000-08:00

The article in the IDEA Fitness Journal goes on to make some suggestions to developing an internal ANTeater! (love that!)

First identify the ANT you hear and then talk back to them. Ask questions challenging them. Some of these questions were developed by Byron Katie, I have added a few.

Is it true?
Can I absolutely know it is true?
Who would I be without that thought? Or how would I feel if I didn't have that thought?
What can I do to change that thought?
What thought could I replace it with that would be more productive?
What are the benefits of having this thought?
What are the benefits of changing this thought?

For example:

Here is a thought - "I have no control over my cravings"

Opposite thought - "I can control my cravings"

Take it further - "My cravings cannot control me and I will make this change to prove it"

Let me know what you think.

Help I have ANTs!

2011-12-19T14:23:00.000-08:00

I found this article in the IDEA Fitness Journal. It reminds me of negative thinking published on 8/15/11 and contributing to another eating disorder published on 2/7/11, but it is another way of looking at common automatic negative thoughts or ANTs!

Therapists have identified 10 problematic ANTs:

All or Nothing - "I just ate a cookie I might as well eat the box!"
Always Thinking (overgeneralizing) - "I have always been fat, it will never change."
Focusing on the Negative - "I just lost 10 pounds but I want to lose 15, I am a failure!"
Thinking with your Feelings - "I feel like a loser I must be one."
Guilt Beating - "I ought to go the gym more."
Labeling - "I'm a slob"
Fortune Telling - "This might work for a while but it will never work in the long run."
Mind Reading - "Other people think I'm fat"
Blame - It's your fault I gained weight because you won't exercise with me"
Denial - " I only binge when I'm stressed out, not every day."

Do you have ANT's? What are you going to do to get rid of them? Some suggestions, next week...

Discipline Or What?

2011-12-12T13:14:00.000-08:00

I was talking with a friend the other day and she was under the impression that I had a lot of discipline regarding food and exercise.

But upon further discussion we found that it was not so much discipline but how bad I wanted a certain outcome from my behavior.

So how much do you want to make the changes in your life that will make you happy? If you want them enough what are you willing to do to make them happen?

It is very simple, everyone can change, they just have to want to!

Great Green Recipe Ideas

2011-12-05T13:55:00.000-08:00

As promised I have want to share some great green ideas to add to your diet.

Kale Chips -

1 bunch of kale coarsely chopped

1 Tablespoon Olive Oil sprinkled over Kale

1 Tablespoon Onion Flakes sprinkled over Kale

Sea Salt to taste

Roast prepared Kale in a dark pan at 400 degrees for 20 to 25 minutes until crunchy and brown.

When preparing soup chop up some swiss chard and swirl it in at the end. It will add a unique flavor to any vegetable or chicken based soup.

Look back to my blog on April 4, 2011 for an amazing smoothie recipe that adds greens that you don't even know you are drinking!

My breakfast is now a green drink. I usually just add water and lemon but this may take some getting used to. The benefits are so worth it. Some green drinks worth trying are: Barlean's or Orac-Energy Greens.

If you come up with other ways to add more green foods to your diet be sure to let me know.

Think Green When You Eat & Live

2011-11-28T06:26:00.000-08:00

These are the words today...Think Green.

We are making more efficient cars, trying new ways to save energy and keep our world green and healthy. We should also be doing this for our bodies. Following the food guidelines are great and very important especially as we grow and change. Eat the proper amount of fruit, vegetables, protein, and carbohydrates.

But research has shown that adding more veggies and fruits to you diet helps people life longer and healthier. Among some of the benefits of a plant based diet is that plants contain chemicals termed phytonuitrients the retard aging, inhibit inflammation and prevent cancer. The indigestible fiber present in fruits and vegetables support healthy digestion as well. This same fiber also binds cholesterol as well as the body's toxic waste products for elimination from the body.

As a post menopause woman I have learned that we need more green. This is true for all women but especially as we enter pre-menopause, throughout menopause and post menopause. Estrogen dominance one of the key symptoms during the stages of menopause. Greens help us stay in hormonal balance by the natural cleansing of estrogen back up.

So consider adding more greens to your diets. I will help by publishing some great green recipes in future blogs.

Holiday Eating - How Do You Keep Control

2011-11-15T14:09:00.000-08:00

How do you make Thanksgiving easy on yourself this year?

So many people eat so much food during this one day of the year they feel sick. Why, is what I want to know. When you can eat any of the foods you love best any time you want; what is it that makes Thanksgiving the time to overeat?

The Intuitive Eating Hunger Scale is a great tool to use during this day. On a scale of 1 to 10, with 1 being empty and 10 being overfull. Usually hunger begins when you are at a 2 on the hungerscale and fullness at a 7. It then takes about 3 to 4 hours to feel hunger again. Get out for a walk after dinner, do the dishes, dance around the house and you will be ready for more in no time at all.

So bottom line you can have that Thanksgiving dinner all over again, just make sure you save some leftovers!

Helping A Friend

2011-11-14T14:32:00.000-08:00

I was walking the dog this morning and a woman was behind me most of the way talking on the phone. I have no idea who was on the other end of the phone or what this persons situation was like but I could hear one side of this conversation.

It gave me some thought for this week's blog. When you see a friend in need of some changes to improve their life, how do you approach it? Do you tell them what they should do? Do you tell them how to do it? What kind of language do you use when talking to them?

For example, the conversation I ease dropped on was this woman telling her friend that she should be exercising and stretching and them told her how to do all of this. I was taking offence just walking near her. The tone was authoritative, the message was clear I know better than you and you should be doing what I say.

People only change if they want to and will only make changes when they are ready. Telling someone how to lose weight, or how to start exercising is futile. Wellcoaching teaches us to ask the right questions and I would like to share some of those with you now so that you might help a friend in need in a better way.

For example you could say, What would you like to do to improve the quality of your life? What are some things that you can do now? What kind of help would you like to make these things happen. Start gentle and let people figure out their own way. Success if much more likely.

Groaning & Moaning

2011-11-07T14:21:00.000-08:00

Every once in a while a client will moan when I give them a task. This past week my husband broke three ribs..ouch! He has been doing a lot of moaning.

What does a groan or a moan do for you? Does it make you feel better or worse? Does it help bring attention to you? Is this the intent?

I have been thinking since my husband's vocal moans this past weekend about what the moaning did for him. I asked him if it made him feel better but he could not answer me. I suggested he try to not concentrate on the pain by adding to it with a moan. I don't know if that worked but he did stop groaning and moaning so much!

I am going to start pointing out groans and moans to clients and see what they have to say. In the meantime, if you want attention by all means groan and moan. But it might add to the unpleasantness of the situation you are not happy about.

Just a thought!

Help Halloween Candy Invades My House

2011-10-31T12:48:00.000-07:00

When Halloween comes around there is usually candy close by.

A co-worker brings it in to work to get it out of their house!
You have to buy enough for all the trick or treaters coming around.
Your children bring home bags of candy from when they go out trick or treating.

Some where, some how candy is a plenty. If you are making an effort to cut back on sweets, if you have a tendency to binge on that gooey chocolate candy, if you have trouble resiting a piece here and there and everywhere, you are not alone.

So what can you do...make some goals for yourself.

Allow yourself and allotted amount without remorse. Preset the amount and stick to it!
Do the same for your children...the fun is in the gathering it doesn't have to be in the consuming!
Donate the remaining candy to a charity or children's shelter they probably don't have as much as you and your kids.
Plan ahead and buy candy you don't like! Doesn't account for what your kids bring home but go back to number 1 for that problem.

The important thing to remember is that Halloween is only one day and if you can get through that with goals and perseverance you only have Thanksgiving, Christmas, Hanukkah, the New Year, Valentines Day...to go!

New Top 10 for Longevity

2011-10-24T12:18:00.000-07:00

I found this article in Fitness Magazine last month and had to share the new top 10 for longevity.

Snack on Watermelon - watermelon pack more cancer and heart disease fighting lycopene that tomatoes. Who knew!
Stalk Up on Asparagus - packing vitamin A and C, antioxidants, folate (a B vitamin) and glutathione (an amino acid).
A Daily Glass - Red Wine is best but all types of alcohol appear to have longevity benefits.
Be a Part Time Vegetarian - load up on fruits and vegetable it can be a recipe for long life.
Stay Slim - Most men and women that reach the age of 100 generally stay slim. Excess pounds lead to a slew of life threatening conditions.
Eat like an Okinawan - this is an area in Japan that has the people with the longest life spans on earth. They eat sweet potatoes and tofu as a staple of their diet.
Rethink Your Rice - There is an outer coating on brown rice that is removed to make white rice (something I did not know). Brown rice contains a wealth of age fighting micro- nutrients.
Pick Mushrooms - Mushrooms stimulated the immune system enough to ward off infections an tumors in preliminary animal studies. I am adding more to my soups and salads!
Cook at Home - People who live to 100 and beyond eat at home more than in restaurants throughout their lives and often enjoy cooking. Food cooked in a restaurant tends to be higher in fat and sugar and we often order things we would not eat at home.
Put the Brakes on Yo-Yo Dieting - Frequent fluctuations are hard on your heart and can raise your blood pressure. My personal advice pick a weight that you are comfortable in your own skin, head for it, make it achievable and stay there. (You may not be a 6!)

To read the full article for yourself go to:

http://fitnessmagazine.com/recpies/healthy-eating/superfoods/what-to-eat-to-live-longer

Don't Call It Exercise

2011-10-17T12:13:00.000-07:00

Try thinking about exercise as an activity, something to do. Make it a priority to be more active throughout your day rather than having a pre-set exercise time and place.

Dance while you clean or straighten up your house. Walk farther in the parking lot when getting to work. Take a stroll around the office on your break. Listen to a book on tape or a DVD that you like when you take a walk.

Make it fun and active rather than exercise. Your will be moving and burning calories and not even feel it.

Are You Pregnant?

2011-10-10T16:14:00.000-07:00

Did you ever ask anyone that question or have you been asked that question when you were NOT Pregnant?

Weight gain or loss can be a very personal experience. Sometimes it is directly related to pregnancy. Other times it can be illness, stress or dieting.

Watching your words when talking to people after noticing a significant weight gain or loss is extremely important. If someone has been ill making a comment about how great they look from losing weight may not be what they want to hear. Perhaps their change in weight was not their intentional. Just like asking someone if they are pregnant and finding out they are not, how embarrassing is that.

Try to keep your comments neutral... wow you look refreshed. Or if you do know someone has been working to make changes, say you look tone and fit.

Better still keep your comments to yourself and let the conversation flow in a happy positive way. Keep body comments out it.

Stand Up Straight

2011-10-03T15:24:00.000-07:00

I was at a family reunion a few weeks ago and we all lined for a picture. As we were getting ready I noticed how we were standing, shoulders forward not actually slumping but not straight either.

It made me think about my own posture. Do I stand up with my shoulders back? How does it feel when I do?

The answer to this was simple, when I stood straight put my shoulders back I felt better and looked better. It was an amazing transformation. The key is to do it all the time.

Try it and see for yourself!

Are You at a Healthy Size....

2011-09-26T10:42:00.000-07:00

12, 14, 16? This is a critical question.

I know many women that may not be small in their dress size but they are healthy and fit and take care of themselves. Unfortunately I know too many people that are larger but not in a healthy shape. This seems to be too much of our country today.

Not everyone is meant to be a size 2, 4, 6, 8, 10, but it is how you take care of yourself that counts. Do you exercise most days of the week? Do you most of the time eat healthy and choose food
wisely? Are you conscious of your portion sizes?

If this sounds like you and your clothes size is larger then this may be your natural body weight. For some this is hard to accept especially when we see magazine models and movie stars always so small.

The most important thing to remember is your health. Taking care to stay fit and strong, making good food choices is what every BODY needs, no matter what your size may turn out to be.

Don't Let Cold Weather Keep You In

2011-09-19T10:24:00.000-07:00

Burrrr! In our area it seemed to get cold overnight. The weather took a turn and it may turn back but it got me to thinking about my winter walks with my high energy dog last year.

If you are a walker you may find it very hard to get outside as the weather gets colder. Many walkers hibernate for the winter. This is especially understandable if there is snow or ice on the ground. The thought of slipping can keep the most hearty of us inside.

The key to success is planning. My first suggestion would be to try a walk when the weather gets cold. The most important part of the cold weather walk is how you are dressed. Layer it up, get gloves/mittens and hats, scarves, wind breakers and put clothes on top of other clothes. As you get warmer you can undo or remove a layer for comfort.

I hate the cold weather but my crazy dog needed to get out last year and I learned how to walk in the cold weather. It was a great accomplishment for me and made my puppy very happy too.

Another part of planning for the cold weather exercise change is to make sure you have that back up plan in place, if you can't brave the cold. Dust off the treadmill, get to the library for some exercise tapes (or buy some), find some good music you can dance to. Whatever it will take to more around inside your warm house.

Excuses

2011-09-12T10:07:00.000-07:00

We all have them, excuses not to do something. Procrastination, good valid reasons to put off something we know we should do. Instead of doing dreaded task we find other things to do first running out of time, finding "more important" tasks.

Since this is a health and wellness blog I will apply this writing to our health. We know, many times this pertains to exercising and we all do it. "I really need to stay at work and finish this project, I need to do this with my kids instead." Whatever it is we say to ourselves to get out of exercising.

What has been your excuse not to exercise as often as you should or at all! When are you going to stop making excuses and find the answers to a healthier life?

What will it take to stop making excuses to eating healthy? "I only had a few minutes so I drove through McDonald's...I did not have time to eat today and by the time I got home I was grabbing anything I could stuff in my mouth."

My answer to excuses is to work through them. What is the excuse and what can you do differently for a better outcome?

"I only had a few minutes so I drove through McDonald's. Answer: but I got a grilled chicken sandwich." A solution to a potential bad choice in a meal.

What different answers and better solutions can you come up with to make those excuses disappear?

Find Your Answers...To Exercise

2011-09-04T13:46:00.000-07:00

This post is for my brother... we had a lovely dinner last night and I was doing what I love to do, asking questions to my sister-in-law to help her get the answers on where in her busy life she could find time to add strength training into her workouts.

As they were leaving she said "now do your brother".

Finding time to coach and ask my brother questions can be difficult. I decided to try to help him find answers by posting the questions. Perhaps this could help YOU find answers to making time for exercise in your day, as well.

Here are some questions pertaining to adding exercise to your day, what are your answers...

What is it you want to change?
What are you doing currently?
What is your schedule like?
How much time would you like to devote to exercise during your week? Realistically!
What days would you schedule those workouts?
What would you do during this time you allotted?
What day will you start with this new plan?

Make the goal specific, pick the time, the day, the exercise...write it on your calendar or put it on your schedule. Most importantly don't go from doing no exercise at all to making a goal of exercising 5 or 6 days a week. This is not a realistic goal, you will not fulfill your promise.

If you are doing nothing start with a 2 or 3 day a week goal. If you do 2 or 3 days add one more a few weeks and another after a couple more weeks. Make the habit first, start small and work to getting in more time.

I am very happy to help anyone by asking the right questions. If these questions are not giving you the answers you need give me a call.

Debbi, WholeLife Fitness - 908-238-1185

Find Your Personal Reasons To Exercise

2011-08-29T09:10:00.000-07:00

Here are some strategies to use to help you make, find and maintain your personal reasons to exercise.

Setting realistic results and clear obtainable goals. Make one goal at a time.
Create the timing for exercise. If you can't find 30 minutes a few days a week then think about how your have organized your day. Perhaps you can find 3 - 10 minute periods to exercise.
Use inspiration, whether it is music, videos, articles, write in a journal or use a Fitness by Phone exercise diary, what ever it takes to get you moving.
Timing for exercise, what time of day works best for you, morning, afternoon, evening.
Cross train, do something different to move whenever you can, biking, walking, dancing.
Reward yourself for your successes.

Chew Slowly

2011-08-22T08:46:00.000-07:00

During dinner the other day my husband announced that he read an article that said to chew each bite 40 times and that he worked on doing that at every meal he ate that day.

First of all I gave him an incredible look, like I have not been telling him to slow down when he eats for years! But he was amazed because he ate less at every meal and felt full and satisfied.

What is the message here, yes listen to your wife if she happens to have the education and knowledge.

But also this is very true that eating and chewing slowly will help you eat less and feel satisfied faster.

Get Rid of the Negative Voice

2011-08-15T08:33:00.000-07:00

We all have one, the little voice in our heads that throws negative comments and thoughts our way.

This voice can come up when there is something in our schedule that is not appealing to do or when we our making a decision that is difficult. It can impact how we eat, whether we exercise or how we take care of ourselves.

How we deal with that voice can impact our lives daily and long term. Working through this negative voice and changing the tone is key to making better choices and decisions. This is true in health, work, family and general wellness.

What will you do this week or this day to change the tone of your negative voice?

What Happens To Your Workouts On Vacation?

2011-08-08T14:20:00.001-07:00

This is a dilemma many of us have. We get a routine going, getting to the gym after work on regular nights, making time during our day for a walk, setting a schedule to workout weekly.

Then vacation comes along and the plans can sometimes go array. Our schedule is different, we feel different, getting up later in the day, relaxing with the family or friends. Sometimes it is harder to find the motivation to make the time for some formal type of exercise. This is all understandable.

If you workout hard 51 weeks out of the year and you want a week off then take it. There are studies that show an "active rest week" can regenerate your desire to exercise. The Fitness by Phone program actually suggests this as a way to prevent burn out and give the body and mind a rest.

But if you are the type of person that works out on a more sporadic basis, you may not want to take and entire week off from exercise. Perhaps you don't want to loose your momentum but it can still be difficult to make the time during vacation to exercise.

Making some specific plans before you leave for vacation can help. Plan a few days you can get up a little earlier, slip away after dinner any time you may find to add in a little exercise "me time". Make the goals ahead of time and you are more likely to keep them.

Another good idea, if you can manage it would be one or two days of simple strength training. A few push ups, some tricep dips, and some abs. This will keep whatever muscle conditioning you have accomplished before you trip in shape and prevent soreness when you start up exercising again.

Have a great vacation week whatever you decide to do for exercise or not!

Don't Eat It

2011-08-01T12:07:00.000-07:00

I am writing this blog because I did it again.

Felt good with what I ate all day and wanted to treat myself that night. Standing in front of the pantry with nothing really appealing but still feeling the need to treat. Rummaging around found some candy. Made myself sit down to eat as I always preach. But I must admit it was not hitting the spot. It never really tasted that good...but I ate it anyway!

Why, I had it in my mind to find some sweet treat and it did not seem to matter how it tasted I was going to eat it. I will have to admit I even when back for more. Crazy I know, but I think we have all been there.

I went to bed wondering why I ate the sweet that tasted so unappetizing. I have no answer I just know I will think a little harder before doing that again! How about you?

TOO HOT TOO MOVE

2011-07-25T18:51:00.000-07:00

This week, these words have been so true for most of us on the East Coast.

But...thank goodness for air conditioning. If you have it you are very fortunate so don't let it stop you from keeping so some kind of exercise routine.

If you don't have it go to the mall, put the blinders on, and walk. Coolness and exercise how can you beat that!

Just Do Something

2011-07-18T18:17:00.000-07:00

Park a little farther away from the store, walk to visit a friend instead of drive do any thing you can to add a little more movement into your regular day. Extra calories burned is better feelings gained.

Add Weight to What You Do

2011-07-11T20:30:00.000-07:00

My message today is simple to say but sometimes difficult to do. No matter how often you work out it is very important to add strength training to your routine.

Weight bearing exercises are especially important for women as it increases bone strength giving us extra wear on our aging bones. This will help to prevent and lessen the effect of osteoporosis. The same is true for men, bone strength is equally important as all of us age.

I have a couple of suggestions to add weights into your normal work out. If you usually do cardio for 30 minutes, one of those days make your cardio 10 minutes to warm up then add in the weights. Weighted workouts will burn fat through out the day, your muscles are warm and working better. If you add walking lunges, knees up, balance training you can even keep your heart rate up while do the strength training. Of course the best suggestion I can give is to add to 20 minute weighted workouts to your week.

The important thing is to do what you can but pick up those weights and get your muscles tight and your bones strong!

Enjoy & Celebrate the Independence of Our Country

2011-07-04T07:56:00.000-07:00

Today we celebrate the freedom of our country.

How lucky we are, most of us have enough to eat and a place to live. If we do not have a home or enough food there are charities and good people to help us find our way. We have the freedom change our situation with help or on our own. Many people in other countries do not have our luxuries.

So today, enjoy your freedom, eat, drink, enjoy and have in mind your continued good health while you do.

Breakfast Egg Salad

2011-06-27T07:44:00.000-07:00

I found this recipe in Everyday Food and had to share it. It combines all the foods I love and the right balance of fat, protein and carbohydrates and it is low in calories!

Breakfast Egg Salad

4 large eggs

1 teaspoon Dijon mustard

1 tablespoon fresh lemon juice

1/4 avocado, diced

coarse salt and ground pepper

2 ounces sliced smoked salmon (2 slices)

1/3 cup watercress, thick ends trimmed

2 slices whole-grain bread

In a small pot, cover eggs with water by 1 inch and bring to boil over high heat. Cover, remove form heat and let sit 12 minutes. Transfer eggs to a colander and run cold water over them until cool enough to handle. Peel eggs and separate whites from yolks. Reserve 1 yolk. Coarsely chop egg whites.

In a medium bowl, whisk together mustard and lemon juice Finely grate egg yolk into mustard mixture and whisk to combine. Stir in egg whites and avocado and season with salt and pepper. To serve, divide smoked salmon, egg salad, and watercress between toasts. Serves 2. Enjoy!

per serving: 285 cal; 12g fat(3g sat. fat);28g protein; 17g carb; 4g fiber

Finish The Bite

2011-06-20T07:30:00.000-07:00

How many times a day do we eat. Most of us at least three meals, not including snacking and picking. If you are like me you eat five or six small meals a day.

A thought came to my head the other day. I was especially hungry, something had deterred my regular meal time. You know that feeling when you need to eat and you will just about eat anything you can find. As I was stuffing food into my mouth, I realized I still had food in my mouth from my last bite!

Okay so this was an unusual situation for me, I was ravenous. So I decided to gauge my other meals and found I did it fairly often, put another bite into my mouth when I was not yet done with the other one.

So I decided to become more conscious of my eating and taking a bite. When I did wait, I discovered something pretty nice, I really enjoyed my food even more. I was appreciating the taste and texture. I slowed down, did not need as much food and had a better meal.

Something to be said for Finishing Your Bite...

How Do You Want To Live Your Life?

2011-06-13T15:18:00.000-07:00

I had this conversation with my son the other day. There were so many people worried that the world was going to end on May 21 at 5:59 PM. This man's prediction made big news and many children and families chose to be effected by his words. Why I am not sure, to be afraid of living or dying is such a difficult way to live your life.

My thoughts tend to go to the here and now. I am alive, I want to live life to the fullest and enjoy all it has to offer. So, How Do You Want To Live Your Life? Worried, sad, unhappy, unsatisfied, uncomfortable, etc. OR happy, satisfied, complete, comfortable, etc.

For example, I was talking to a friend that was using food as a comfort, consoling herself when she was lonely or unhappy. When she did this it tended to backfire because then she would feel unhappy with the food choices made or the overeating that ensued.

I asked...how do you want to live you life? What changes or choices can you be making to live it differently?

We all have choices and decisions we make everyday. Start with the small changes that are easy to control...shut the door of the pantry or fridge when you are not really hungry. Make a choice to start a journal or a log, or a bath, if that works for you, or find what will work
for you.

Why Diets Don't Work - Part 2

2011-06-06T14:00:00.000-07:00

We often swing from one diet to another...hoping, searching for the one diet the works. We will loose the weight and most importantly maintain our weight loss.

What has been your esperiences with diets? Most of my clients and friends have found diets that work. The milk diet, the grapefruit diet, no carb diets, cut the fats diets...they all tell you to give up the foods you enjoy. However, in the long run the result is the same, binge-ing on the foods not allowed. Then after you stop following the program the weight comes back.

Why? Because if you deprive yourself of food it becomes that much more attractive. The forbidden fruit. Telling your teenager they are not allowed to date someone you don't approve of only makes that forbidden someone more desirable.

So what can you do? Well regarding your teenage my advise based on my experience with my own teen, is to have supervised visits. This way you have some control, but in reality good luck with that. As for diets and food, now my expertise kicks in...EAT! I know I have said this before but it needs to be said again...EAT!

This may take some getting used to, taking foods off your "no, no" or "bad" food list. To start with you may find yourself overeating on foods not so healthy just because it has been so long since you allowed yourself to just eat without guilt.

Eventually, your brain and intuitive body health will kick in. If you stop before you eat to think about what would really taste good. Then turn off the mindless eating, eat, think, enjoy and react to your stomach and how it is feeling as you eat. Imagine how you want to feel after you eat.

It is very scary to give up dieting but it is possible to do and in the long run you will be free to eat and enjoy any food you like.

I am always available to help work through this process. Please contact me at any time.

Why Diets Don't Work - Part 1

2011-05-30T12:39:00.000-07:00

Well if diets did work wouldn't everyone be skinning. Diets don't work because of something called "diet backlash binge-ing". Sound like a mouthful and in reality it can be a mouthful of food.

Diets have a list of good foods. Foods you are permitted to have on the particular diet plan. They also have a list of "bad foods". These are foods that are the "no, no's". In addition the "bad" food side of the list is always extensive while the "good" food side of the list is so very short.

Dieting people find themselves on a pendulum, staying on one particular diet for a while, getting tired of the food limitations...binge -ing on the very foods the diet prohibits. Eventually making a decision to find a different diet, but again this diet has a list of "good" foods to choose from and a list of foods you are not permitted to eat. Swinging back and forth from one diet to the next.

What kid of crazy way is this for us to live? Ask yourself what kinds of diets you have been on, how have they worked in the long run? What kinds of foods do you deprive yourself of eating and how has that worked for you? Check back next week, I have a crazy answer for you.

Women Pull The Wagon

2011-05-23T12:22:00.000-07:00

Why do we as women always feel we have to fix everything? Make it all good, handle all the problems, make our children happy, our spouse/significant other satisfied, our bodies perfect. We carry the weight of the world. For some reason we as women feel the need to make everything all right.

A friend was telling me about a poem that talks about a young girl pulling a wagon with a few things she has on her mind to work on. In the poem as she gets older the wagon gets heavier and heavier as it loads up with problems and things she wants to fix. Finally she is an old woman and the wagon is so heavy with all the things she has accumulated over the years, she can hardly move it. At the end of the poem someone says to her as she is dragging and pulling this heavy wagon..."why don't you just drop the handle and stop pulling?"

I absolutely love this idea, what if we stopped trying to take on the world and fix everything. I know it won't be easy. To be honest, I am not sure how much I can personally do but even if we gave one issue away think of the load off!

More thoughts on "I Just Had Sex"...

2011-05-16T10:42:00.000-07:00

Here's another thought what do we look and think about when we see our men?

Love handles, wrinkles, sagging jowls, fat thighs...not usually. Except for maybe a pot belly most of the women I have talked to see our men without the stigmas of physical imperfections. They think of their men as good husbands, hard workers, good providers, great dads.

The men I have spoken to, as I mentioned last week, usually focus on our capabilities as women more so then our minute body parts. Our functions as moms, providers, care takers and of course the ability to satisfy their physical needs.

Time to change our thinking women...we are beautiful to our men as we are. We don't focus on their physical imperfections, they don't focus on ours. Ask yourself...

What would it feel like to stop fixating on our physical bodies and appreciate ourselves?

"I Just Had Sex"...did I get your attention

2011-05-09T10:28:00.000-07:00

Last week, my daughter showed me a video of a guy singing this song titled "I Just Had Sex". Although the video wasn't explicit the words were more so. Basically the artist was singing about how happy he was that this woman allowed him to have sex with her. This got me thinking...

When women look at our bodies we are very critical, what I don't like here, what needs to be tucked in here, my fat....whatever?

When men look at us for the most part they are appreciative of our pretty face, our nice smile, our shapely figure but what they really want and think about is having sex. I would like to clarify that I said "for the most part". This may not be true for men in the 20's or powerful, successful men, their thoughts may lean toward the more material, using women as objects.

For the most part, men don't really focus on our fat body parts or anything else we don't like about ourselves. Why do we then focus on our defects? Our men simply want to be with us and if we allow ourselves to enjoy that and throw out our critical selves we will be much happier.

More thoughts on this to follow...

Be Consistent For Success

2011-05-01T13:05:00.000-07:00

Do Your Clothes Fit From Last Season? This is sometimes the greatest seasonal challenge. Over the winter we are less active. Sometime you put on weight. Other times it is just the months going by and the pounds creeping up.

What a chore it can be to take some clothes out of your closet for the next season or year and have them too tight. Nothing sucks worse than that.

Like exercise consistency with eating is an answer that may help keep weight changes in check. Making a schedule to exercise each week. Look at your week ahead and plan what days you can move. Whether it is going to the gym, taking a walk or dancing around the house. Do it when you have it on your schedule.

Sticking to basically the same foods and eating times each day will help keep weight in check too. Make up menu ideas a week in advance. Take your food to work, plan snacks and treats throughout the day. Even picking 5 or 6 days a week and eating basically the same food thus getting the same calories.

Being consistent with your exercise and eating habits will keep those clothes fitting year after year.

Get Outside

2011-04-25T14:00:00.000-07:00

What kind of energy do you have?

When you get home from work what do you do?

What do you feel like when you get up in the morning?

Would you like to have more energy?

What would that feel like?

If your answers were negative; no energy, tired all the time, not looking forward to the day...anything along these lines...I say try getting outside. Even if you have to lounge in a chair and take a 10 minute nap. The sun, wind and weather will refresh you. It is spring and it is time to spring into action. Take a 10 minute walk, pick weeds for 10 minutes the actions will revive you. 10 minutes could lead to 20 minutes, you will have more energy and feel better.

Give yourself 10 minutes outside in the beautiful weather and get better answers!

9 Tips for Longevity

2011-04-18T10:15:00.000-07:00

These tips are based on the habits of blue zone populations, as published in the IDEA Fitness Journal in February 2011.

Make regular activity intrinsic to your daily routines
Have a "Plan de Vida" i.e. a mission or purpose that give meaning to your life.
Take your life out of the fast lane: work less, slow down, rest, take vacations.
Eat less by following the "80% rule" (stop eating when you're 80% full).
Shift your diet to more vegetables and fruits, less protein and fewer processed foods.
Drink red wine in moderation.
Create a healthy social network.
Cultivate spiritual and religious beliefs and participation.
Make family a priority.

The researcher Buettner said in the article "We see from the blue zones and aging research in general that these behaviors are associated with longer life - and the same things that can help you to a healthy 90 or 100 can get you there better. They don't just add years; they're vital, enriching years.

The Perception of Ourselves

2011-04-11T17:09:00.000-07:00

I was talking to a friend recently and she had an epiphany. She realized her beautiful slim 15 year old daughter was the same weight she was when she got married and several times in the past. Okay, not so much yet but... she always viewed herself as fat at that weight! Can you imagine what that says about her perception of herself?

I talk to women all the time that view themselves as "fat". I am guilty of it myself, I view my fat parts and feel unhappy with them as well. But, I have come to realize I am the only one viewing those parts as fat. This is true of the women that tell me they are fat or flabby too. It is our own distorted perception of our bodies.

My message here is let's try to ease up on our criticisms about ourselves. We are definitely more beautiful and slimmer than we see with our own eyes!

Cool Healthy Smoothie

2011-04-04T11:31:00.000-07:00

I can't resist sharing this wonderful recipe with you for the warm weather coming up. There are so many variations you can add to make it to your liking. The best part though is the added healthy greens that you don't taste but benefit in so many ways. I prefer to use organic ingredients being the crazy health nut that I am, but you certainly don't have too, the benefit is still there.

Cool Health Smoothie:

1 bunch of Purple Swiss Chard
1 frozen Banana (peel before freezing)
3/4 cup Apple Juice
1 cup frozen blackberries
1 TBS vanilla (soy or regular) protein powder
1 TBS Barlean's Greens Powder
1TBS ground flax seed

Start with the Swiss Chard in food processor until pasty. Add the rest of the ingredients and enjoy. If too thick add a little water or more juice.

For variety add yogurt, soy milk, different fruits or liquids.

Happy Spring.

Don't Swallow!

2011-03-28T16:44:00.000-07:00

I have just a short little tip that I have been using for many years.

When I put something I think I want to eat in my mouth and it does not taste as good as I thought it would....I SPIT IT OUT!

Yep, why eat it add the calories to my day and not enjoy every bite I take!

Spring Fever

2011-03-28T10:47:00.000-07:00

Okay, so it is spring technically but the weather here has not begun to cooperate. Regardless I still find myself with a touch of Spring Fever.

Typically people are ready for a change during the spring. Many start walking outside, making new plans to exercise and change eating habits. What a great way to start new, like the new flower blooming and budding even though it is 30 degrees in the morning!

So what will you do a new this spring?

Whatever it is make sure your goals are written down, is there an app for that? Writing down your goals can make them more real. Write obtainable goals for each change you want to make.

Consider 3 month goals. then weekly goals and even daily goals. Break it down day by day based on your schedule. Most importantly... Write them down.

Enjoy the changes or not that you want to make this spring. I know the weather will get warm eventually.

Write It Down...Plan It Out

2011-03-21T16:34:00.000-07:00

How many days go buy and you feel unsatisfied with the food you consumed that day?
What happens on those days that creates the environment where you eat mindlessly?
How do you feel at the end of those days?

I recommend a few solutions to having a better idea of what you are eating and why you are eating it.

The first one is on the top of the list and the most dreaded...write it down. Purchase a small note book that you can carry and keep for your eyes only. Then every bit of food that goes into your mouth put it in the book.

Also in that book add a column for how you feel when you are eating.
A =anxious, M = mad, AN = annoyed, T = tired, B= bothered, you get the idea.

Then after a few weeks of keeping track of your mood and your food see if there is a pattern. What can you do to change that pattern? Pack snacks? Plan ahead for your meals? Remove yourself from the situation that caused the moody eating? Think about what you can change to have a better feeling and outcome at the end of the day.

Mindfulness - What Is It and What Can It Do For Me.

2011-03-14T12:25:00.000-07:00

Mindfulness is referred to paying attention to the present moment. Having a profound respect for the present moment.

Behaviors can't be changed without being present, being aware of the moment. With increased awareness you are more likely to make better decisions.

For example: Have you ever sat down with a bag of chips in front of the TV, only to look down and realize you have finished the entire bag. This is mindless eating, you were not paying attention to the moment.

Coming home from a hard day at work and feeling tired and hungry. Sitting with the kids doing homework after school any stressful situation that may prompt you to dive into a bag of chips or eat unconscious.

My suggestion: Become aware of the moment: Sit in your car for a few minutes do the physical act of rubbing your stomach. What are you thinking about? What are you feeling? Is it hunger or some other type of need? Sitting with your children, do a physical act to increase your body's awareness.

This will help put you in the present and may help make more mindful decisions.

New Heart Rate Recommendations for Women

2011-03-08T17:24:00.000-08:00

This was stated in the January IDEA Fitness Journal:

According to researchers, the popular formula of 220-Age= HR max may produce numbers too high for optimal female physical health. After studying how HR response to exercise stress testing was associated with age and death rates among 5,437 asymptomatic women over about 16 years, scientists settled on a new calculation:
206-(Age x 0.88) = HR max

So where did the original formula come from? "The definition of normal HR response to exercise stress testing in women is poorly understood, given that most studies describing a normative response were predominately based on male data".

So if you are a woman of 50 years old your HR max would be 162. This is definitely something to think about.

Look Back on Your Past Diets

2011-02-28T06:51:00.000-08:00

I was talking to a woman the other day and she made a comment "My husband and I have to go back on the South Beach Diet".

For a moment look at this statement and how it sounds..."have to go back". Why should you have to return to something that did not maintain your desired weight? If it did not stick the first time why should it stick the second time? I realize that a diet may work initially. You are restricting your calories and eating specific foods and making sure your portions are correct. The biggest problem is that when you go back to eating the way you did before you picked that diet over time you will gradually gain the weight back.

Instead I would like to suggest a life style change that is lasting. Don't pick a diet that restricts, pick food that you like and enjoy eating and learn how to manage it. Make portions that are healthy and satisfying.

Intuitive Eating can help you learn how to do this. Please give me a call if you would like to learn more. Stop dieting and start enjoying food.

Stretching

2011-02-21T09:00:00.000-08:00

When it comes to improving flexibility there is nothing better than stretching. Range of motion is also greatly improved.

If you are anything like me it is sometimes it is very difficult to take the time to stretch. When I am done exercising I want to be done exercising.

So this is my rule of thumb...15 second stretches are the best but 5 second stretches are better than nothing. Also, when I do give myself the time to take those 5 second stretches they end up feeling so good I usually end up holding that wonderful feeling for longer!

Didn't Do It Today...Do It Tomorrow

2011-02-15T10:00:00.000-08:00

The lesson, "if you did not get to it today, do it tomorrow" can apply to many things including exercise, eating and writing your weekly blog.

I made a commitment to myself to write this blog every Monday. Even if it had to be one line of thought or comment or advise.

So here it is Tuesday. Yep, I am late. Life got in my way. I got a last minute notice, yesterday, Monday, that my dad was in the hospital. No time to write my blog.

But out of missing my personal deadline, came my blog for this week. If you miss your intended day of exercise, if you find yourself at the end of the day not happy with your food choices, if you had the intention to go to the gym but had to work late...
whatever life throws you... make up your goal the next day.

It will get done and it will still feel great!

Next 10 - How I Might Be Contributing to Another's Eating Disorder

2011-02-07T14:45:00.000-08:00

11. Say something that presumes that a fat person wants to lose weight.

12. Say something that presumes that fat people should lose weight.

13. Say something that presumes that fat people eat too much.

14. Refer to "good" and "bad" food.

15. Talk about "being good" and "being bad" in reference to eating behavior.

16. Admire appearances.

17. Admire slenderness.

18. Make weight important.

19. Encourage perfectionism.

20. Admire excessive exercise.

How I might be Contributing to Another's Eating Disorder Top 10..

2011-01-31T16:47:00.000-08:00

Encouraging someone to pursue slenderness/dieting or deprivation of "fattening" food.
Tease someone about their eating habits.
Criticizing someone eating habits or choices.
Admiring weight loss diets or weight loss dieting.
Admire rigidly controlled eating.
Criticize your own eating habits or choices.
Make negative comments about your body or some other persons fatness.
Support the assumption that no one should be fat.
Disapprove of fatness in general.
Say or assume someone is doing well because of weight loss.

Next week continued with next 10!

Exercise Readiness Continued

2011-01-17T11:52:00.000-08:00

Last week I asked you to list your top 5 values. This week I would like you to customize them by making specific statements about each value.

Here is an example of one of my values relating to fitness and health:

"I am a vibrant and physically active person."

Specific Identifier - My children are 19 and 16 years old. It is my desire to live an active life and to maintain my health so that I will be around to see my children when they, graduate from school, get married and have children.

Now it is your turn. Get specific and identify your values and motivators.

Ready to Exercise Part 2

2011-01-10T11:55:00.000-08:00

Identifying whether you are ready to exercise can be a challenge. You may think you are ready and then the intentions fizzle out.

There are some things you can do to help determine if you are ready.
Start out answering the questions, What is a commitment? What is a Value? What is a Goal?

Then list your values from 1 to 10. Then pick you top 5 and and number them in order of importance. Is exercise, fitness, health any of those top 5? If so you can use this to create goals of fitness. All is not lost if they are not part of your top 5 you just have more work to do.

Start this week by answering those questions and listing your values. We will take it from there. If you want to work more on this sooner give me a call.

Are You Ready To Exercise?

2011-01-03T15:54:00.000-08:00

There are 5 phases of readiness to change:

Pre-contemplation
Contemplation
Preparation
Action
Maintenance

There are also 3 areas of self to consider:

Your emotional state
Your mental state
Your physical state

All of these things effect your readiness to start and continue exercising. The good news is that even if you are in the pre-contemplation stage you can get to action by evaluating your values.

I am here to help with that and would like to offer a free evaluation for anyone interested. Give me a call 908-238-1185 or email at spencellen@earthlink.net.

Get ready to change in 2011!

Help I Am Snowed In

2010-12-27T13:17:00.000-08:00

Active things to do when you are snowed in:

Dance to MTV or a DVD or the radio
Create an exercise circuit around the house for yourself or you and your children for example, use the stairs or one stair to go up and down, use hula hoops, small balls, jumping jacks, squats, any activity you can come up with.
Find an exercise program on TV
Clean up the house, a closet, some forgotten corners
Put on a show
Play a game with your dog or kids
Shovel then make snow angels
Sledding

Then make cookies and tea and enjoy a good rest! SNOW DAY!

Motivation: Set Up A Home Exercise Space

2010-12-20T17:47:00.000-08:00

Make a space for your workout, no matter how big, a corner somewhere that is all yours.
Get to the library and check out some new exercise DVDs
Make a small investment, mat, exercise ball, resistance band
Keep children, spouse, pets out
Stock up on water or better yet get a good filtration system and save the earth
Get some sleep, you need 7 to 9 hours of quality sleep each night. More likely to use that nice space you set up.

Go Easier on Yourself

2010-12-13T12:25:00.000-08:00

"Oh no, I ate a cookie" is one of the leading causes of major lapses. This being said or thought leads to "What the hell, I might as well eat the whole box". Diet researchers dub this the "what the hell effect". It turns a manageable setback, eating a cookie, into self-defeating sabotage.

A better way to deal with setbacks is to be easier on ourselves, not harder. Forgive your setbacks and don't fall prey to the what the hell effect. When you don't feel bad it is easier to get back on track.

Basic Principles of "Health at Every Size"

2010-12-06T15:37:00.000-08:00

1. Accept & respect the diversity of body shapes and sizes.
2. Recognize that health & well being are multidimensional & include physical, social, spiritual, occupational, emotional, and intellectual aspects.
3. Promote all aspects of health & well being for people of all sizes.
4. Promote eating in a manner that balances individual nutritional needs, hunger, satiety, appetite and pleasure.
5. Promote individually appropriate, enjoyable, life-enhancing physical activity, rather than exercise that is focused on a goal of weight loss.

Source: The Association for Size Diversity and Health

Holiday Stuffing

2010-11-29T17:06:00.000-08:00

Don't fret if you over ate and over stuffed this past weekend. Just get back on track with your mindful eating and regular exercise. Unless you managed to eat an extra 3000 calories everyday (very hard to do) you won't gain a pound that will last. The bloat you may feel is from unusual over indulgences and will be gone before you know it.

What Burns Calories

2010-11-22T10:49:00.000-08:00

Thought I would use this week of the Thanksgiving Feast to give you an idea of what kind of calories you burn doing different activities.

Inline Skating - 425 calories 30 minutes
Running - 374 calories 30 minutes
Jumping Rope - 340 calories 30 minutes
Hula Hooping - 300 calories 30 minutes
Tennis - 272 calories 30 minutes
Dancing - 221 calories 30 minutes
Walking Vigorously - 170 calories 30 minutes
Biking Flat - 220 calories 30 minutes
Cleaning Moderate - 200 calories 30 minutes
Swimming - 300 calories 30 minutes
Office Work - 120 calories 30minutes
Watching TV - 35 calories 30 minutes
Vacuuming or Mopping - 75 calories 30 minutes

So enjoy your feasting this week but make sure you move your body too.

Long Term Thinkers Make Healthier Choices

2010-11-15T09:31:00.000-08:00

I read an article in a Fitness Journal that researchers from Kansas State University found that people who use long-term thinking have a greater capacity for implementing healthier behaviors. I found this very interesting. Think about the people you know well, think about yourself. Are you a planner, do you make lists and think about your future and how you want it to look?

Whether you are a future thinker or not, the article gives some tactics to use to help you become more successful in making healthier choices.

Counter impulsive tendencies with self-questions before making a decision to act. For example "Do I really need to eat this now?" "How do I want to feel if I choose to have another drink?"
People with similar habits are often drawn together. Think of the long term thinkers you know and include them in your circle of friends more often.
Try to delay an immediate impulse, craving or action by delaying it in small increments of time. Wait 10 minutes before giving in to the craving then re-evaluate the intensity of the craving. If it is strong wait another 10 minutes. Regular practice may effectively evaluate the influence that current behaviors have on future outcomes.

Give Up Sugar!

2010-11-08T14:10:00.000-08:00

I was standing in line behind a mother and her daughter. The daughter was about 10 or 11 years old. This young girl told her mom she was going to give up sugar. Her very smart mother replied "what good will that do?"

That mom is so right, giving up sugar will do nothing except make you end up craving it even more. When ever you give up any food group, sugar, carbohydrates, fats, proteins, whatever, your body will let you know it is not happy. A major binge is imminently in your future on what you gave up.

So enjoy all foods when you feel like eating them. Stop eating them when they don't taste so good or you are full. Your body is miraculous, if you listen it will tell you want it needs nutritionally and let you know when to stop eating.

Thanks to that smart mom that girl will enjoy sugar and hopefully all food.

Count to 10, Pause

2010-11-01T11:20:00.000-07:00

You may have heard the phrase "count to 10 before you speak". Usually this is reserved for an argument. If you count to 10 there is a better chance something will not be said that could be regretted.

I would like to suggest when you head for a snack, second helpings another piece that you pause and count to 10. Consider whether that food is really what you want, need and desire. This count and pause may help to prevent you from eating more than you really need or making a choice that is not the best one.

Pause and Count to 10.

What Will Your Answer Be?

2010-10-25T08:29:00.000-07:00

I was talking with a good friend the other day. She said "it is time, I am ready to join a gym and start exercising". I asked her "why now"? Her answer " I know I will feel better, of course and things are in the right place to start devoting some time for me".
I am so happy for her. Of course she will feel better but the biggest question I had for her concerned her experience with exercise in her past.

What kind of exercise did she do previously and did it work?
Did she go to a gym in the past? and if so, what did she do there?
If she used to belong to a gym, what happened that made her stop going?
What made her stop exercising on a regular basis?

Whatever the answers were to these question can help figure out what will work for you now. My friend said she used to go to the gym and work out on the machines for 30 minutes. That was about it, maybe tried a class, but not too much. Her interest wained and she got busy so the gym membership lapsed.

So what to do, the best intentions are there. Ask yourself the hard questions and then try something different than you experienced in the past. Obviously that did not hold your interest enough, or perhaps your knees rebelled. Whatever the reason, try something new and keep trying something new until you find what you like to do.

You are much more likely to continue. Enjoy the experimenting.

Domino Diet

2010-10-18T12:47:00.000-07:00

What has your experience been with gaining or loosing weight. My experience is usually with gaining weight. All of a sudden those pounds are there, they kind of crept up on you. What happened?

Recently though I actually had it happen in the opposite way. I lost some weight not consciously trying. What was my first thought....oh my, I must be sick, is it cancer? Why did I lose weight? I will share with you that was the prelude to my mom's cancer, unexpected weight loss. So automatically my thoughts turn negative when I lose weight without making an effort.

But I forgot to factor the new dog we got a couple of months ago, Domino. This bundle of high energy needs a lot of exercise to tire him out. So after my normal work out I have been making time during the day to walk him. Thus burning 100 to 150 extra calories a day. My food intake has not changed but my calories burned has changed. It was a fun and exciting discovery. I am always telling my clients, burn a few extra calories a day(don't increase you food intake) add them up over the week to equal 500 plus pounds and after a few weeks a pound will come off.

Fun Huh! Try it! I challenge you, the Domino diet!

Have A Good Relationship or Be Skinny?

2010-10-11T07:56:00.000-07:00

This question was being asked on a radio show this morning. Would you rather be thin or have a good relationship? Wow, loaded question.

Most women answered be thin, not having to worry and fret over our weight would apparently take a big load off our minds. Then who cares if we find love in a good relationship? This made me sad.

I challenge all of you who answered "be skinny" to try something else "be comfortable in your own skin and love yourself". We are all different sizes and shapes, our partners love us in our different sizes and shapes, why can't we women love ourselves the same way?

Be healthy, be smart, be fit, be kind, be generous, be loved and be in love with ourselves. Not be skinny!

Think about it...

Make An Appointment

2010-10-04T11:04:00.000-07:00

I was working with some wonderful women yesterday and the conversation naturally turned to exercise and food. We all fret about it, how do I find time to exercise? What is my motivation? We all make and keep appointments everyday, the doctor, dentist, hair, nails etc. Why don't we make appointments for our self to exercise. Put it on your calendar and it is more likely to get done.
Give it a try...make your appointment to exercise today!

Wellness Tip

2010-09-27T20:27:00.000-07:00

I had the wonderful opportunity to attend a Wellness continuing education seminar today. I love this coaching tip and felt it can be used in everyday life as well. When you ask a question and the answer is "I don't know" ask back "What if you did know?" This can open up the possibilities. Try it on your co-workers, your friends, confidants, children.

Mindfull Eating - Week #3

2010-09-20T08:10:00.000-07:00

How To Be Someone Who Eats Mindfully:

By acknowledging that there is no right or wrong way to eat
Being aware of the different degrees of experiencing food
Accepting your individual eating experience
By looking at the immediate choices and direct experience with food & eating - listening to your bodies needs now - not the distant health outcome of that choice
Is aware of the effects and have the ability to counter mindless eating
Achieving desire insight to achieve specific health goals and becoming fine tuned to experience eating to match these goals

In essence Mindful Eating is listening, tuning in, gaining insight and connecting with your body and it direct needs every time you eat.

I have positive feelings that everyone can achieve this power most of the time. Go for IT!

Mindful Eating in 3 weeks - Week #2

2010-09-13T13:27:00.001-07:00

Mindful Eating Involves:

Recognizing and allowing yourself to become aware of the positive and nurturing opportunities that can be made through food preparing and eating. Learning to respect your own inner intuitions and wisdom
Making food choices that are both pleasing and nourishing. Allowing your senses to connect with these food choices, savoring, tasting and enjoying the selection.
Acknowledge how you feel about food, your responses to the food, liking it, disliking it, not having an opinion on it.
LEARNING TO BE AWARE OF PHYSICAL HUNGER AND SATIETY CUES to help guide you in your decision to eat, not to eat or to stop eating.

Mindful eating is INTUITIVE EATING as we all once had the ability, as infants, to allow our bodies to guide or appetites and food selections. Give this some thought and I will add some more food for thought next week.

Mindful Eating in 3 Weeks - Week #1

2010-09-06T13:57:00.000-07:00

Definition of Mindfulness:

deliberately paying attention, non-judgementally
a practice that includes both internal & external environments.
being aware of what is present for you, mentally, emotionally & physically in each moment
with practice can open the possibility of freeing yourself of reactive & habitual patterns
promotes balance, choice, wisdom and acceptance of what is

How great is that? Now read on next week how to apply this to eating mindfully.

No Sacrificing - Try Sharing

2010-08-30T11:58:00.000-07:00

So you go to the movies and the smell of that yummy popcorn wafts around. The calories are high but the taste is hard to resist. Don't sacrifice and do with out, ask your friend to share a bag and enjoy. Walking around the city, roasted nuts, big pretzels. At the fair, fried dough, cotton candy. What ever your pleasure is, my thoughts today are don't sacrifice - share and ENJOY!

Set A Goal

2010-08-23T17:14:00.000-07:00

My beautiful niece got married this past weekend. In expectation of the wedding my sister-in-law and niece worked out and ate healthy. They had a goal. So why not make a new goal every time your old goal comes to pass. Set a date, plan a party, find something that will encourage you to work out and eat healthy. Why Not!

Get Off That Scale

2010-08-16T11:14:00.000-07:00

It can be done...I know you can do it. Stay away from your scale for a day, a week, a month? Whatever your obsession is with the scale try to set a goal to make the time longer and longer between checking. Judge yourself not on what your weight was that day but on how you feel. Use those feelings to make healthy choices in your daily life and forget about what that scale says!
Stop measuring the meat!

Creat A Fitness Bucket List

2010-08-09T11:07:00.000-07:00

I loved that movie "The Bucket List" and it gave me an idea. We can all create bucket lists for the big things but how about the little things too. Make a list of some fitness achievements you would like to accomplish. Run a mile, lift ? pounds, walk that big hill whatever it is writing it down can make it more real. Then DO IT!

What Am I Eating?

2010-08-02T11:03:00.000-07:00

Try making one meal a day the meal you pay attention to. Set the mood (table), pick foods you really want to eat (listen to your brain), eat slowly and pay attention to your food.
Enjoy!

Make Some Changes

2010-07-27T10:45:00.000-07:00

Okay! So my goal was to blog some great fitness, nutrition, health and wellness tips every week. I was very successful for a many weeks especially when the weather was cold. But as the weather got nicer it was harder for me to sit down in front of my computer and type. I am not a great typist and I am the kind of person that needs to move and be active so what do I do? As a coach and trainer most of my work has me moving all the time.

So what happens when your goals aren't achievable? They don't work and you feel bad because you feel like you failed.

Well I ask my clients when a goal doesn't work what can you do to change them and make them work? This is what I asked myself about my blogging? What can I do to keep this commitment to my clients to keep passing along all the wonderful, informative information I read and come across? What will I stick to? How can I make this work?

What I have decided to try is shortening my posts. That is keep them to one or two lines? The information is still there but the time commitment is less. So for the future or maybe until the weather gets too cold to move I will continue to provide you with tips you can use for fitness, health, intuitive eating and wellness but in an abbreviated form.

I hope by reading this blog you can surmise today's tip...

If a goal does not work, ask yourself the question...What can I do to make it work? Then make the change and try again!

Keep working on your goals.

What Gives in Your Routine When Life Happens

2010-05-17T12:14:00.000-07:00

You never know, things happen sometimes very suddenly, sometimes gradually. Your everyday regular life and routine can become a mess. Yep I said it a MESS. Disruptions, upsets, illness, surgery, happy occasions, bad scheduling, traffic, accidents just general stuff can may if even more difficult to stick to the routine...exercise, eating healthy, getting rest.

I am speaking from experience. Recently I have had a lot of life (and death) get in my way. My sweet kitty and treasured friend of a dog died within one month of each other. Now that sucks and it is so not fair. Then in the middle of all this emotional upset I had a horrible, indescribable, completely draining stomach flu and then I through in a little knee surgery for good measure.

What happened in my life could not have been prevented. But with the drama in my life it took heroic efforts to want to move my body to exercise and think about taking care of myself. Some times after I was recovered from the stomach flu the movement would help my mind clear.

My message this week is something I learned through all of this, doing something positive created a positive reaction in my feelings. It helped if I did one thing, even something small and seemly insignificant for myself. The energy from this created a positive impact on the rest of my day and I was able to heal.

Doing something positive for yourself in the middle of what ever chaos is happening in your life can help you get through it much better.

So, take a nap, have a healthy snack, go for a walk, soak in the tub, even sit back for five minutes and close your eyes and free your mind. Create something positive for yourself and it will come back to you in a positive way.

Start Small - Why Small Changes Work

2010-05-03T11:51:00.000-07:00

I recently read an article about a task force that consisted of members of the American Society for Nutrition, the Institute of Food Technologists and the International Food Information Council. Their job was to study the efficacy of "small changes". They came up with 5 reasons why "small changes" might help people be more successful achieving goals. These reasons are:

Small changes are more realistic to achieve and maintain than large changes.
Even small changes can have an important impact on body weight regulation.
Small, successful lifestyle changes can lead to increased self-efficacy.
The small change approach can be applied to environmental forces.
The small change approach can become a unifying platform for the public and private sectors to work together to combat obesity.

So what can you take away from this? Regarding #1, any goal you set whether it involves eating healthy, smaller portions, more exercise is much more achievable in small increments. For example instead of saying "I am going to exercise every day after work this week" when you have not worked out at all is unlikely to happen. Take it smaller, make a goal to work out once or twice the first few weeks to get comfortable with the idea. You are much more likely to keep that goal.

Secondly, regarding the second item on the list. If it is important to reduce your body weight stop thinking in the big picture. This can be overwhelming. Start small again. Every 1/2 pound is less than you started with. DON'T get on the scale daily to check this but DO check around the same time once a week. Remember reducing portion size will reduce calorie intake. Take a smaller plate and a smaller portion and be done with it. Again, think about how to achieve this goal by making obtainable. Pick once or twice a week to start and work your way up to more often.

The 3rd point on the list is extremely important...self-efficacy. This is your belief about your capability to execute a course of action. If you have a strong sense of self efficacy you are much more likely to be successful in your endeavors. Making small changes creates success which in turn creates more self efficacy. YOU CAN DO IT!

Items 4 and 5 on this list were mentioned to make us aware of the environmental influences that effect our ability to make changes. Businesses have "supersized" meals creating the thoughts that more is better. Think in terms of "100 calorie packs" and "low fat or healthy" options that are becoming more readily available. These options can be created on your own to keep costs down tool. Make your own "100 calorie packs" buying bigger quantities and breaking it down. Become more aware of what you have when you have it.

Although this article concentrated on weight loss it can be easily applied to exercise and any other goal you wish to make your own.

Think Small Get Big Results!

Help I Have Kids! Part 1, Exercise!

2010-04-12T07:47:00.000-07:00

This blog is not for every one but if you have kids it is for you. What do you do with your kids to give yourself time. Time to exercise, time to eat better, time for YOU.

There has been a plaque in my home for many years that said "If Mama Ain't Their Ain't Nobody Happy". So what does it take for you to be happy. Good health, feeling good about yourself, your body, your mind, relaxation, you pick your desire. But if any of these good feeling involve exercise and eating better this blog will give you a couple of ideas.

What do you do when you take your kids outside to play? This is your chance you can also use this time to move with your children. They will love it that mom is playing and your body will love you because you are moving. Hop, skip rope, jog around the block, ride bikes. Get out there and participate.

Ok you are stuck inside now what. Throw on an exercise program on TV or a DVD and move with your children jumping all around you. How about putting on a CD and dancing around the house. Dance is a great way to burn calories and have fun and you are with your kids so no one care what you look like.

Make exercise a game and it will go faster, occupy time, be fun for everyone and create a lasting healthy impact for your family.

Dream, Describe & Do

2010-04-05T09:36:00.000-07:00

Many people create career plans. We all have paths to take, through our education choices and plans, our family plans and choices into our careers and job selections. We get so busy with life and family that you put yourself on the back burner. This can create stress, unhappiness, fatigue, anger, resentment, weight gain or loss and more.

In this blog I am going to suggest you do something for only you! Take a few minutes, sit back, relax and dream.

Dream: Ask yourself a few questions in this dream What do I want my personal future to look like? What can I do to create this dream. Paint a picture of your personal wellness in this dream. What kind of person do you want to be when it comes to your well being.

Compartmentalize: Choose the most important part of this dream. Pick the one area or desire that is going to be the building block to the rest of the dream. If your desire is health then what is the building block to get you there...eating, exercise? Figure out what is the most important for you.

Space: Now think about how big the space is between your dream and your life today. How can you get to the point of making your dream happen and step over that space into action. You can help yourself to make this space smaller by...

Motivators: What makes this dream important to you? Why do you want to make this dream come true. Listing the motivators, the inspirations you need, what will prompt you to continue with the necessary changes to make your dream come true?

Obstacles: Identify the obstacles that may get in the way of you reaching your dream. List all of them whatever they may be. The key here is to recognize all sources of impediments so there are no surprises as your work toward your dream.

Strengths: This is so important to achieving your dream. What are your personal strengths that can be drawn upon on to help you overcome any of the obstacles you listed. Use your past experiences to help you figure this out. Think about a time in your life when you applied any particular strength to move on or get ahead. Draw on those strengths to get past your obstacles.

Strategies: Now think about the approach to making this dream a reality. How are you going to plan and tackle and achieve this dream. Come up with a reasonable, achievable and doable plan of action.

NOW WRITE IT ALL DOWN AND GO!

I Had A Dream I Was Flying

2010-03-29T10:00:00.000-07:00

How great is it when you have a dream you can fly. I remember having these dreams more often as a child. Having one as an adult gives it a whole new meaning, at least for me.

There is so much going on in life, my life, your life, every one's life that we often get bogged down with all this "stuff". Personally I have difficult things and easy things to deal with. Happenings that are painful, events that are joyous and let's not forget the everyday bits and pieces of life.

When I was young and had a dream that I could fly I would wake up feeling good and happy. This time as an adult having that dream that I could fly made me feel secure. It was a truly amazing experience. To wake up feeling that you have the power and security to handle anything that could come your way and make it a positive outcome. This is big for me. I have always had strong convictions and feelings but have come to realize the power of listening and letting go. I have not sacrificed anything just view it differently. Then reacted to it differently.

This is largely due to my training as a coach. It all started with fitness and health, eating intuitively and then learning how to ask the right questions and listen for the answer when I became a wellcoach. Now I do this in many given situations, with my family, friends, and of course clients. Listening and looking for the deeper thoughts in an answer to a well thought out question.

So what can this blog do for you... well I would like you to think about some questions.

If you could do anything what would you want your life to look like right now?
What kind of relationship would you like with...?
What can you do to make these changes happen?
What needs to change to make me happy, satisfied, stronger?

Ask yourself a "what", "why", "where", "when" and "how" questions then think carefully about your answers. Whatever you need to change to find yourself flying is worth it.

Happy Dreaming!

Challenge Your Heart Rate

2010-03-22T03:30:00.000-07:00

A great way to make your work outs go faster and be more efficient is to challenge yourself and your heart rate. This is simple to do with a heart rate monitor or without a monitor.

The idea is to take your work out up a notch for a few minutes at a time during the session. The plan for any type of exercise it to keep a steady pace for 3 minutes then pick up your heart rate by picking up your pace or intensity for the next 2 minutes then bring your heart rate down back to your steady pace. Every 5 minutes you will be changing the routine for a 3 minute interval then a 2 minute interval. The intensity routine work out can be adjusted depending on your fitness level. 4 minutes to 1 minute of intensity, 2 minutes to 3 minutes of intensity or if you wish, 4 minutes of high intensity and 1 minute steady pace. The important thing is to choose a plan to fit your needs that day.

For example if you are outside walking there are several ways to pick it up. I used walking as a way to teach myself to jog. This picked up my heart rate and made my workout more efficient, challenging and fun because the time went so fast. I would allow myself to walk up the hills and jog lightly down the hills and on the flats.

Ok, so you are not into jogging, don't - you can just walk faster, use a straighter stature, swing your arms bigger, lift your legs into a knee up while your walk.

The idea is to pick up your heart rate. Using a heart rate monitor follow the guidelines on the page on this blog titled "Heart Rate Training Zones". Find the age range appropriate and pick out the range of your heart rate. For example if you are 40 years old a good interval work out would entail keeping your heart rate between 117 -126 for your steady pace then 144 - 153 for the higher intensity level. If you do not have a heart rate monitor check the page titled "Rate of Perceived Exertion" that can help you figure out if your heart rate is up. A good work out using the guidelines mentioned in the article would be to keep your rate of perceived exertion between 6 and 7 for the steady pace and between 7 and 9 for the higher level.

Try this type of work out, have fun, get and energising work out and watch the time fly by. Let me know how it works for you and enjoy.

Do A Combination Work Out

2010-03-15T13:56:00.000-07:00

Finally you find 30 minutes, 45 minutes, 20 minutes and feel motivated to do a little exercise. Here is the delima...cardio or strength training? What I would suggested is doing both, especially if you have not devoted much time to exercise during the week.

Pick your favorite heart rate raising routine and get going. Then stop and take a few minutes to add in a little body muscle training. Here is an example of something you can do in just 45 minutes. You will get at least 20 minutes of cardio fitness, enough to start that fat burning off and some muscle conditioning that will help you continue to burn more calories during the day. An added bonus is that if you don't rest your heart rate will stay elevated for a little extra cardio fitness.

Let's begin with a treadmill work out. Get on that treadmill at a good clip either walking, jogging or walking on an incline what ever it takes to get your heart rate up and running. Stay on for 10 minutes.

Push the pause button, carefully get off and use a bench or weights for 3 sets of 10 triceps and 3 sets of 10 biceps. This should take you about 7 to 10 minutes. No resting in between sets of triceps and biceps.

Now back on the treadmill and crank it up. Use as much energy as you can muster for another 5 minutes.

Again, get off carefully and keeping your head in line with your spine, don't look down hit the floor with 5 push ups (on your knees or toes), breathe - up from the floor - 5 single leg squats on each leg, 5 more push ups, breathe, up from the floor - 5 single leg squats on each leg, and 5 more push ups - up from the floor - 5 single leg squats on each leg. Give yourself 7 to 10 minutes to complete this portion.

Next, you know - its back on that treadmill. This time crank it up for another 5 to 7 minutes.

That should complete 40 minutes of fitness using your heart and your upper and lower body muscles.

During the last 5 minutes, cool down for 3 minutes then do some standing crunches to complete the workout with abs.

This type of working out can be applied to any time frame or cardio fitness you desire. If you are outside walking, tricep dips can be completed on a curb. A push up can be done anywhere as well as squats. While you walk you can use your own body resistance to do some biceps.

Combination workout save time and make the time go very fast. Enjoy!

What Happened to Young Me! Second Edition

2010-03-08T03:00:00.000-08:00

One thing I have realized since having my children later in life is that it is never too late to make a change. What you did in your past is in your past and we all have to opportunty to move away and forward to make a healthier life.

The most important thing is to find your motivation. Whether it is staying young for your children, a history of disease in your family, a tragedy that brought you to change or a realization of some kind... you got there now go with it.

So what else can you do to keep or find that youthful you beside finding your "joy in exercise" as mentioned in the First Edition of this post? Another obvious answer, food, eat food to enjoy it! I am not talking diet, restriction, abstaining from food. I am talking about how to enjoy food! Yep again here is that word joy but routed into the word enjoy!

How many times have you decided to go on a diet and not eat sweets, breads, pastas, cakes, cookies, candy. How many times have you given up foods that you love and enjoyed doing it? I don't know about you but I think giving up things I like to eat sucks! Not to mention but to think about how long does this abstaining usually last for you. What ever we give up we crave more of, it is a fact.

Think about that boy/girl you dated that your parents hated. Wasn't that making the forbidden or hated person much more attractive to you. The same goes with food, what ever you give up you want much more. My answer, don't give anything up. Eat, enjoy your food. Tune into your body and it wants and desires regarding food and enjoy what you need and want.

It is amazing if you let your body and your mind dictate your selections how smart your choice will eventually be...

Make It The Right Size

2010-03-01T18:00:00.000-08:00

We have all heard or read different thoughts on what portion size we should be eating.

The portion of food that you eat should match the size of your stomach. To adequately describe the size of your stomach, take one hand and make a fist. Then wrap the other hand around that fist you made with your first hand. That is the size of your stomach. Another way of thinking about stomach size is comparing it to a large potato.

When you make yourself a plate of food keep that vision in mind. A real challenge for many people is trying not to walk around and pick at your food. Do this you may eat a lot more food than you realize. Then you end up feeling full and bloated. And NO your stomach is not stretched out. Your stomach size can not be made larger or smaller. The only permanent way to reduce your stomach size is through bariatric surgery.

I would like to offer a couple of ideas for tricking yourself into feeling full with out the overload of food. To create the deception in your brain and make it seem like you have more food, use a smaller plate. AND always put your food on a plate so you are aware of how much you are actually eating. Also, if you want to feel full and satisfied after a meal use the correct pairing of foods on your plate...a carbohydrate, a protein and a small amount of fat as I have blogged about previously. Another helpful hint to feeling full is to maintain the volume but reduce the calories. Fill your plate with, fruits, vegetables, whole grains and hearty soups. These will take up space in your "fist" sized stomach and leave you feeling satisfied.

What Happened to Young Me! First Edition

2010-02-22T14:22:00.000-08:00

I don't know about you but I used to look younger without make up. I loved getting carded for purchases or in a bar. Those were the days.

Ok, so now I need to actually put make up on to look younger. This happens and I have found some other solutions as we age to make me feel and look younger. Besides the obvious stay out of the sun ( I will admit a hard one for me), use moisturizers, don't smoke and plastic surgery. Here they are:

The first one is exercise. I know another obvious way to keep ourselves younger but it is so true and really pretty easy (especially if you are following some of the tips on my blog). I made a slow start. I gave some thought to what I might like to do, that would be fun and move my body. For my first exercise experience it was Jazzersize (I guess I always wanted to be a dancer). Of course I wasn't very good but was able to pickup some moves and found my joy. The main reason for this sudden interest in staying young was when I began to have children. I knew it was time to do something to keep up with my young kids as well as not look like an old mom!

I wish I had found the joy of exercise in my 20's and 30's instead of starting in my 40's. I can only imagine how I could look and feel now.

Well you may say finding the joy in exercise, yea right! But there can be some joy in it for everyone it's just a matter of finding out what the joy is that will work for you.

So don't make the same mistake I made and wait to move your body and start to feel good. Find your exercise joy and have some fun too.

Look for the next edition of "What happened to Young Me" coming soon.

Pair it Correctly

2010-02-15T12:40:00.000-08:00

There is scientific proof that eating a carbohydrate, a protein and a small amount of fat together as a meal will keep you feeling full for a longer period of time.

Our body needs all three sources of these nutrients to give us energy, keep us healthy and feeling satisfied. Whenever we take one away something is lacking and our bodies let us know. If you have ever tried giving up carbohydrates for any period of time you will start to realize you have no energy. Carbs are instrumental in giving us the "get up and go" we need every day.

It is also very important to feel satisfied after a meal. This will cut down on snacking during the day. A perfect meal consists of a carbohydrate some protein paired with a health fat. A great example of a good breakfast that will keep you satisfied and feeling great are eggs. Eggs are the perfect food, protein and a healthy fat. Scramble a couple of eggs in the morning add a piece of whole grain toast and you are set for a few hours. If you are pressed for time, plan ahead. Every week I hard boil a dozen eggs and keep them ready in my refrigerator for the week. On the go I grab two of these hard boiled eggs and a 1/2 cup of granola. This meal keeps me going from one project to the next all morning long.

Give it a try and let me know how it works for you.

Switch It Up

2010-02-08T14:01:00.000-08:00

If you are doing the same routine every time you exercise your body (and your mind) may be falling into a rut. 30 minutes on the elliptical every day, every other day or 3 times a week gets boring for you and your body.
We need to get out of the same routine workout regime. There are a few ways you can shock your body and improve your image too.
Changing the type of exercise you do is a great way to improve cardiovascular capacity and make exercise more successful and rewarding.
Instead of the same movement whatever that may be, running, elliptical training, biking try doing different things for every other workout session. Bike one day, run or walk another, take a class or rent a video. Also, make changes to the duration and the intensity of your exercise time. Some days try to keep your pace steady other days challenge your self.
Something common many people do when they exercise is always move in a forward motion. Run, Walk, Elliptical, Bike all forward facing motions. Try some lateral moves, step aerobics, dance or just do a side step for a while during a walk.
Most importantly mix it up and you will see better results for your efforts.

Go to the Library to Exercise

2010-02-01T12:35:00.000-08:00

Can't or don't want to get to a gym.
No time, no money, don't know what to do with your children while you are there, don't like the atmosphere? Whatever your reason there is a great solution.
Your local library has dozens of exercise videos and DVDs for free! Yes you can rent an exercise solution and improve your health, happiness and fitness ability for free.
Choose from workouts using equipment or no equipment. Dance tapes, step aerobics (use a stair in your home if you don't have a step), floor aerobics, Pilate's, yoga, strength training. Choose tapes that are 20, 30, 40, 60 minutes long and based on your fitness ability, beginner, intermediate, advanced. The choices are there for your use and for FREE!
No excuses like bad weather, sick children, no time, no workout clothes. Pop in a DVD and get a 20 minute revival any time of the day!
The Library a great place to exercise.

5 Tips to Keep Your New Years Resolution to Lose Weight

2010-01-25T10:06:00.000-08:00

1) Be realistic, it won't happen overnight

2) You will have setbacks and bad moment or days. Don't worry just
get back on track the next day or next hour.

3) Throw away your scale and the obsession that goes with it.

4) Sit down to eat, enjoy your food, savior it, make it special.

5) Before you eat - STOP - think about why you are eating...is it true hunger
(your stomach is empty, rumbling) OR are you eating because you are
feeling angry, boredom, avoiding something.