Looking in the Mirror

Committing to changing your lifestyle takes dedication, attention to detail and an honest look at your life. It is important to look at all the aspects of your habits that have brought you to the point of wanting to make a change. Although it is admirable to stand in the shadow of wanting to change, that is only going to fuel the self-doubt and sabotaging behaviors that brought you there.

When you take an honest look at your life you will notice all of the areas that keep you from making a successful step forward and staying one step ahead of yourself each day. It is important to look at what you are eating. You must write it down. You must be honest with what is going in your mouth, what it is linked to (i.e. is it hunger or is it emotional) and how those decisions are either pushing you towards your goals or away from them.

While running toward your goals you must also look at your cardiovascular routine. Are you just getting by each session, pushing only sometimes or are you always pushing yourself with new challenges and seeing the results as they unfold? It is important to set measurable, attainable and reasonable goals that will be challenging and give you the satisfaction of attaining and redesigning them as you go.

So as you look in the mirror and see your reflection be sure it is an honest one. One filled with the real you, the real challenges and the real accomplishments. The only image that counts for success is the one that drives you to be the best you can be.

Are You an Emotional Eater?

Emotional eating is a common yet frustrating condition that many people face. It can sabotage your goals, decrease your self-esteem and cause you to face endless ups and downs when it comes to weight loss. Emotional eating often occurs when a person is facing stress and change in life that requires distraction. Eating when you are feeding your emotions rather than eating when you are truly hungry can set you up for unwanted weight gains as well as difficulty dealing with the true emotions behind your behavior.

When you are feeling stress your body releases hormones that circulate in the body. One of these stress hormones is cortisol. cortisol released over time in large doses can lead to excess triggers in the brain that cause you to crave high sugar foods and starches. Over time, this increased exposure to stress hormones can have negative effects on your body including decreased metabolism, physical pains, organ damage and overall weight gain.

A way to know if you are an emotional eater is to keep a food diary. For a week write down the time you eat, what you eat, the amounts and calculate the calories. Also note what your were feeling at the time maybe even using a simple system of facial expressions. Note when you eat higher fat or sugar foods and what circumstances were present at the time. You may notice that you eat more when in social situations, if you have been drinking, or when you are lonely or sad. There may also be a pattern of certain circumstances, times of the day or people that trigger a response.

Even if these circumstances exist, remember, you are in control of your eating. You are in control of your response to stress in your life and that is something you can control. For example, if you note that you respond to a difficult day at work by eating a bag of chips and a gallon of ice cream when you get home try to come up with other more healthy ways to deal with your emotions. Try exercise. It is a proven fact that if you exercise, different hormones are released called endorphins and these counter balance the cortisol effects on the body. Also try to replace high fat treats with lower calories items that if consumed produce less damage and the effects are not so great.

If you find that you are an emotional eater that is something that you can work to control. You can find alternate ways to deal with stress and emotions and still reach your goals and maintain a healthy lifestyle. Remember, even if you eat the gallon of ice cream, the stress is still there and now, so are the pounds!

Healthy Holiday Tips

Yes, it is here again...the holidays! I have compiled some healthy tips to help you navigate yourself through the holidays and get through them without sabotaging your fitness goals.

*Make a Plan
Decide now whether you want to maintain or lose weight during the holiday season.
Design a plan that is measurable, attainable and realistic.
Write is down. Sign a contract with yourself. Look at it often.
Continue to count calories for all your "treats" and have a plan to burn those off!

*Start Exercising Now
Make a difference now if you feel like your healthy eating may be in danger over the holidays. By the new year it may be too late.
Exercise first before you go to parties and events. This guarantees you are burning calories before you eat too many of them.

*Plan Ahead
Eat a balanced meal before you attend a party and don't "save" your appetite for temptations.
By eating veggies without dressing, a bite of pie instead of the whole thing, no whip cream, less alcohol and more water you will save yourself calories and extra pounds.
Contribute a healthy option at a potluck. Bring what you can eat and enjoy a taste of everything else.

*Minimize Stress
Plan ahead and follow a plan to avoid panicking in the last minute with shopping and preparing for the holidays.
Get enough sleep. Quality sleep is key when added stress and demands are placed on you during the holidays. If you neglect your body you are more likely to get ill and enjoying the holidays will be more difficult.

Remember, the holiday season is about sharing time with friends and family and appreciating all that you have. Take care of yourself and your new year will be filled with more than you can imagine!

Packing Smart

It is almost time and I've packed just about everything but the kitchen sink in my luggage for a week long vacation. I have a few things in my luggage that I just could not sacrifice and are necessary for me to continue my healthy life plan and keep my fitness going while I am away. I thought I would share some of my ideas with you that you can use next time you travel.

*I pack food that I can use to supplement my diet and maintain my metabolism while I am away. I always pack oatmeal and raisins for breakfast. You can heat water in a microwave or use a hotel coffee maker to heat the water. It is not recommended to send the oatmeal through the coffee maker though. Some other snacks that will keep you satisfied along the way are trail mix, turkey jerky, dried fruits, and nutrition bars.

*Pack an exercise band with a door attachment. You can do many exercises with one band including bicep curls, tricep press-downs, a complete shoulder routine, back work, assisted squats, chest press, rotational exercises and many more. Take a resistance that is challenging but that you can use for all exercises. If you need to do more repetitions to compensate for the resistance, it is a lot easier than having too much weight to begin with.

*Use a lightweight jump rope to add a dynamic warm-up or intensity to your cardio routine. A jump rope adds more intensity to a walk, a great way to warm up or additional cardio when designing a strength training set.

*Also utilize what you have and turn your imagination on! You can do squats on a wall, triceps on a chair, push-ups, abdominal work and stretching all within a very small space.

There is always a way to incorporate fitness into your life. You will feel better by doing a little something each day and enjoy your time away with more energy. It also may help should there be some slip-ups on your nutrition. I will keep you posted on my routine when I return as I may have found more fun things I can share!

In their own words...a client's journey

What Are You Waiting For?

“What are you waiting for?” It is a question I used to ask myself everyday. Why not get moving and improve myself and my life? Sure, it would be a lot easier to just sit around and do nothing…there is always an excuse why someone doesn’t exercise or make a lifestyle change. I have been in that boat most of my life, so I know.

I was always in sports growing up. A three-sport gal, in fact – volleyball, basketball, and softball and didn’t have to worry about my weight or what I ate. But becoming a working woman seemed to change my mindset. I found I didn’t like to exercise that much, and started looking for excuses for getting out and staying active. Looking back now I think, “What was I waiting for?”

My life took a very different turn in 1999, when I experienced what I lovingly refer to as my “LCE” or life-changing event. What happened to me at age 32 is not supposed to happen to someone so young. The actual event is not important, but the result was I had to learn how to read, write, and speak again…oh yeah, and take care of a two-year old! So, I stopped asking “what am I waiting for” and started on an exercise program at my company. One thing was missing: a change in mindset and attitude about food. Then I was diagnosed with lupus in 2000. Was it a result of my LCE? I will never know, but being on some type of program was now more important than ever.

Fast forward to 2008. Newly married and living in California, I joined a gym, but still didn’t have the right attitude about food and always had an excuse about why I couldn’t get to the gym. Again, what was I waiting for? Then, Teresa came into my life. I knew it wouldn’t be easy. She said as much and she should know; she has been there too. Changing your mindset about food never is. I am an emotional eater and I love chocolate and soda! Can you relate? But I knew that if I didn’t change my ways, my body would do it for me, in ways I wouldn’t like.

So, I have been on this journey for nine months now, and here are some observations:

There are many challenges because of my health. It is hard to balance the drugs to keep the lupus at bay and still be able to function at work, home and exercise. Many days are harder than others, but I have to remember that the office gym is always open and doing something for 30 to 45 minutes most days will help my body and my mind. I would love to be off most of my drugs because they interfere with my balance and always make me feel tired and foggy. Prednisone as been the best and worst drug for me, and I can’t wait until the day I will be off that one! I am sure I will drop 10 pounds right away J. However, I am finally starting to look better. The most important measure is my body fat percentage. I have lost almost 10 points! This journey hasn’t been easy, but nothing you really want ever is. I had a setback at the end of August after walking too much (8 hours in one day!) and my feet are still giving me some trouble. I continue my workouts with Teresa and now it is back to the bike to get into the swing of things before returning to walking on the treadmill with incline and intensifying the bike workouts.

When it comes to the eating, two challenges I had were eating smaller meals throughout the day and not hitting the drive-thru. Hey, now I actually have to cook and my family is going to like it J. Did I change things all at once? No way. Did I get resistance from my family? You bet, but they are getting used to it.

Having a regular soda from the local drive-thru was a hard habit to change. It was a comfort for me, but something I knew I didn’t need. Being without all of that extra sugar was something I didn’t even think about; I just wanted that soda! I drink a lot more water now and have tea instead of soda. Chocolate wasn’t as hard to shy away from. I don’t crave it like I used to, but I may have a small piece every now and again. Yes, I am confessing, but I am being honest. I just make sure that it something I really want, and know that I need to walk or exercise more, so it had better be worth it!

So, now I ask you, “What are you waiting for?”

Turkey Sandwich For Breakfast?

I recently was reviewing meal and snack options with a client when she asked me a question that I had not been asked before. "Is it okay to have a turkey sandwich for breakfast?" I thought for a brief moment about what her question meant and answered her with yes! Later that day I thought about her question further and decided share with you my thoughts on good nutrition and why limiting your options can create boredom and cause your body to struggle with weight loss.

The amount of calories you eat per day should come from a well-balanced meal plan. We all have heard about the food pyramid, the food groups and what we should and should not eat. How you pair these groups together can make a difference in how your body responds to the nutrients it is receiving and the energy levels it feels during the day. Remember, the total calories per day are just that...a total. If you eat a low-sodium sliced turkey sandwich for breakfast you are getting some fats, some whole grains and some protein in the meal. There is nothing wrong with having that meal instead of cooked oatmeal and some sliced almonds. It all depends on your tastes. Some people do not like breakfast foods. That is fine. Your body does need nourishment in the morning after fasting for up to 12 hours after your last meal so it is important to feed it properly. What you feed it is up to you.

Limiting yourself to the same meals day after day can become boring. It is important to mix up your meal plans and snacks to not only avoid boredom, but also to challenge your body to burn the calories in different ways. If you eat the same thing day after day for months your body will not get the variety of nutrients it needs and you may find yourself eating more to satisfy your cravings for something different.

So, eat a turkey sandwich, eat oatmeal, eat breakfast foods for dinner. The important thing to remember is you should be eating a well-balanced meal that nourishes your body and provides the energy you need to tackle the challenges life throws your way!

Split or Full Body Workout Routines?

The answer of whether a full body strength training program is better than a split workout routine is often one that depends on the goals of the user. Both routines build muscle and strength, however, they both have their advantages and challenges to be considered.

*Split Body Routine

-The workout takes more time in the gym (1-2 hours) and more days per week.
-There is a long time between workouts of the muscle groups which some may find challenging to maintain.
-The muscle groups are broken down into pairs/single sets and focus is placed in these areas. Building is a goal.
-The muscles are challenged 4-5 days per week versus 2-3 with a full body routine.

Full Body Routine

-Utilizes more muscles during compound exercises which generates more energy to burn.
-Easier if time is a factor and can be completed within 1 hour.
-Compact and requires less days per week to complete.
-More rest between exercises is required due to the intense energy of each routine.

Sample of Split Routine:

Monday: Chest/Triceps
Wednesday: Legs/Abs
Thursday: Biceps/Shoulders
Friday: Back/Core

Sample of Full-Body Routine:

Monday: Chest Press, Dips, Squats, Lat-Pull Downs, Crunches, Biceps Curls, Lateral Raise, Planks

Thursday: Push-Ups, Tricep Rope, 1 Arm Dumbbell Row, Bicycles, E-Z Bar Curls, Iron Cross, Step-Ups

It is often beneficial to change your routine every 4 weeks. You will see the most gains if you cross train and challenge your body to adapt in different ways. You can always rotate between a full-body and split routine trying to keep your muscles guessing. The most important part of a routine is consistency, proper nutrition and rest. So go train and train to succeed!

Healthy Hearts For Women

The number one killer of American women in the United States is heart disease. More women die each year of heart disease related deaths than all cancers combined. This trend is alarming and is killing more women each year than ever before. It has been the trend to focus on men having heart attacks, however, women are having them at alarming rates. The "silent killer" is just that...silent. It comes on without warning, without caring that you have things to accomplish each day, people to take care of and a life to live. A heart attack can happen at any time and most of the time the symptoms are ignored or mistaken as other causes.

Symptoms of a heart attack for women are:
*Chest Pain
*Pain radiating from one or both arms (not necessarily from the left side)
*Neck,jaw,upper back, shoulder or abdominal pain (mostly in women not men)
*Shortness of breath
*Sweating
*Becoming lightheaded or dizzy
*Unusual fatigue or tiredness that doesn't go away
*Swelling or water retention

Symptoms can occur and continue for up to 2 weeks before an actual heart attack. Most women report feeling these symptoms, however often ignore them. If you experience these or any unusual symptoms that do not go away, you should consult your physician immediately. Remember, a heart attack is not going to happen when it is convenient for you.

What You've Been Working On...Is What Shows Up!

I say this phrase all the time to my clients and it is true. What you have been working on is what shows up. Time and time again we take the same steps and expect different results. This doesn't happen in life and it certainly doesn't happen in losing weight. I encourage you to take a hard look at your efforts. Are you including fresh nutritious foods in your meal planning? Are you planning your meals? Are you doing everything you can to maximize your cardio regimen? Are you actually exercising each and every day? If some of these questions make you feel uncomfortable, cause you to feel guilty or cause you to make up every excuse in the book why you are not addressing these areas...then you probably are not working as hard as you can.

It is up to you to make changes in your life. You have the opportunity to make change happen. I see it all the time. People get healthier by making efforts. Is it hard? Absolutely! Is it time consuming? You bet! Will it take a long time? Yes! Okay, now that those main questions are out of the way I'll ask you the most important one. What are you going to do about it? That is the question you should be asking yourself. Excuses why we can't do something are either legitimate or not. Legitimate excuses are those that have merit and provide obstacles that you cannot get around. Those may include illness, injury, sudden crisis etc. Those excuses that keep you from obtaining goals usually are along the lines of.."I had nothing better to eat" or "I just don't have time." If you find yourself making these statements take an inventory of your answers and know that if you don't work hard enough, the results will never appear.

I have worked with a lot of clients. Some of them have physical challenges, some of them have had 7 children to take care of, some of them have been 70 plus in age, some of them have had little money to spare, some of them have had more than 100 pounds to lose. What all of them had in common, however, was the desire to make their lives better. They worked really hard, put aside the excuses and dug in deep. That is what showed up. Their success was measured not pound by pound but by day by day. Each day they pushed through the thoughts of quitting, the barriers they were facing and showed up.

So, it is your life, show up big and big things will come!

All or Nothing

"I have been working a lot and now I haven't been to the gym in a few days...I'm just going to take some time off. Why bother killing myself...I can just go back next week."

If you have ever whispered these words in your head, you have definitely taken the road to the all or nothing perspective. If you have followed that path, you also know that it will lead you only to an unhealthy lifestyle and make it extremely difficult to get back to your routine. It is often a slippery slope when you rationalize your health. It is not about going mock speed for a week or a month and then taking "time off." The biggest gains in your health will come from consistent work and taking the time to evaluate your progress and make adjustments that will bring you gains that you can appreciate.

The all or nothing is just that. You are either all in or all out. There is no room for maybe. I suggest that clients make adjustments to their routine by having a back-up plan. If you have a meeting that creates a challenge for you at your normal workout time then have a back up plan. It could be an evening walk or swim. It could be 2 shorter workouts during the day to save time. The key is to be all in and that means having the flexibility to adapt when necessary but the discipline to stick to your plan when needed.

The all or nothing is just that! If you are not all in...you will get nothing!

Net Carbs...Beware!

What is a net carb? Why should you know? What is the real nutritional impact on your body?

These are questions that are becoming more prevalent as clever marketing becomes more evident in the multi-billion dollar diet food industry. It is also clear to me that there is a lot of confusion around the topic of net carbs and I will attempt to clarify them for you here and why you should be aware of the true impact on your body.

The net carb craze began with Atkins and the "no carb" eating phenomenon that took place when everyone stopped eating carbs and starting claiming they were losing weight. They could eat protein and fats and were amazed that weight came off. The disappointment came when people gained even more weight back once off this ridiculous diet and started to get elevated LDL levels along with reduced energy and other health problems. Once the craze began to die down, the food industry came out with another clever marketing term...net carbs.

This clever term is just he total amount of carbohydrates in a product minus the amount of fiber, glycerine and sugar alcohols. This is why it is called net carbs. The thinking is that human beings do not absorb fiber, glycerine and sugar alcohols like other carbs in the blood stream, therefore, there is no impact on the blood sugar like regular carbohydrates. This, however, may not be totally true.

Fiber is a key element and nutrient in promoting good health. However, it is not counted as a calorie by the body because it is not absorbed into the blood stream. Sugar alcohols (sorbitol, xylitol, malitol, mannitol) are not either sugars or alcohols but carbohydrates. The claim is that they are not absorbed in the blood stream, however, there have been recent studies showing that they pass through the intestine with some absorption by the body. Glycerine is used by nutrition bar companies to lubricate the bars and make them more digestible. It has also been used in making soaps, inks and antifreeze. Also in these "net carb" products are hydrogenated starches that have been genetically altered and used to provide sweetness in the product.

What does this mean for the consumer? It means that manufacturers are attempting to lure consumers into thinking that consuming these products will have no effect on blood sugar and therefore, will promote weight loss and better health. This is just not true. Sugar alcohols are placed in the products at levels close to regular sugars and have been proven to irritate the small intestine due to the body's inability to digest them and recognize them as a food product. Hydrogenated starches go through a similar process as hydrogenated oils and have been proven to be harmful to humans on many levels. People with diabetes and intestinal problems may see more effects on their health than most, however, most people if consumed at the levels that they are to lose weight, will eventually, in my opinion develop complications.

Therefore, it is simple. Eat a balanced diet with fiber, unsaturated fats, lean proteins and complex carbohydrates along with regular exercise and live longer. If you want to lose weight, eat less, move more and fuel your body with food that is real. Remember, it is not the manufacturer that is concerned with your health, they are just trying to sell a product. It is your responsibility to know what is going into your body and how that will impact your life!

Get Uncomfortable!

Getting uncomfortable means just that...get uncomfortable. You should be challenging yourself everyday to push a bit harder a bit differently than yesterday and get uncomfortable. When you approach your workouts with this mentality you often will find that you were hiding out where it was safe and that is a place where goals get lost!

Every week you should be looking at your cardio goals and restyling them to include a challenge. Where will you get uncomfortable? Where will you push? If you are doing 45 minutes...push to 75 minutes. That is a challenge and will allow you to claim gains in your workouts but more importantly in your mind.

If you stay in your comfort zone...you will always know where you are. Venture out and find out how far you have come! Believe in your ability to achieve anything and challenge yourself everyday!

Grocery Shopping Made Simple

I just completed a workshop on grocery shopping and how you can make the experience simple and healthy for you and your family. I have included a few tips from that workshop here for you and will be following up in the next few weeks on this very important topic.

*Shop the perimeter of the store. The healthiest and freshest foods are on the outside while the snacks, sodas and frozen treats are located near the middle of the store. To avoid temptation, don't even go there!

*Your cart should include more fresh fruits and vegetables than anything. The store is designed for the largest area to be produce so that should be reflected in your cart. There should be a wide variety of colors that represent all of the nutrition you are putting into your body.

*Purchase pre-cut veggies and fruits if convenience is key to you. So many people complain how expensive these items are, however, at the end of the week, how much money are you saving when you throw out the items you never ate because they weren't easy to grab and eat?

*Remember, just because the item says "low fat" doesn't mean it is healthy. There are times when the original item is healthier if consumed in moderation. It is not the food usually, it is the consumer. Portion sizes are noted on the package for a reason!

Hiking is a great outdoor activity that can burn loads of calories while having fun with friends and family. I love being outside for my exercise sessions and would pick that any day over going into the gym. For the average person, you could burn an average of 250-400 calories per hour depending on the terrain and pace.

Some safety reminders when you are hiking:

*Take plenty of clean, cool water. You should be drinking constantly during the hike. Remember to hydrate prior to going and bring extra water in case you are out longer than planned. There is nothing worse than getting a heat related illness that could have been prevented by hydrating properly.
*Wear a hat, sunscreen and eye protection. This will protect your face, head and skin from direct sunlight and sun damage.
*Tell someone where you are going and when you should be back. Even if hiking with a partner, always let a 3rd party know in case you have an emergency. If you don't return on time, help will be sent sooner than if no one knows you are missing!
*Time your hikes. Try to go when it is cooler and when creatures are not lurking. Dawn and dusk are often times animals (like snakes) come out for cooler weather so if you are planning a time that is similar to theirs, be aware of your surroundings.
*Bring your cell phone. Even if you can not get a signal where you are, often emergency signals will work to notify someone that you are in trouble.
*Always pack a high energy snack filled with complex carbs, protein and unsaturated fats to eat half way through. This will give you energy on the return trip to maximize your endurance levels.

All in all, enjoy the time outside, challenge yourself and burn calories at the same time!

Getting Down to Business!

Getting down to business is a term we all have heard. What does it mean in the world of fitness? It means it is time to get real and take no prisoners! It is a way of sounding the alarm to all of your excuses, all of your fears and telling yourself this is the day to make change happen.

Change takes courage. It takes the inner voice inside your head that tells you all of the reasons why you aren't ready to begin your routine to be quiet for a moment and just let your body take over. Your body tells you when you don't feel well. It tells you when you have had enough! It also tells you that you feel great when you are healthy. Your excuses are not working for you anymore and in fact, they are allowing you to take steps backwards that will forever shape your future.

For example, remember the first time you tried to do something you weren't good at? The fear of failure and the humiliation of getting it wrong? Remember all the time it took to learn that skill and the dedication you made to accomplish it? That is the same with your fitness goals. You have to step into the fear, the unknown and the scary in order to move forward. So, it's time to get down to business, get serious, and make a difference in your life!

Fast Forward To The New You!

I talk to a lot of prospective clients every week that once we are introduced tell me..."I really need a personal trainer!" However, when approached to schedule a date to meet and discuss their fitness goals they get a bit uncomfortable. I often wonder what it would be like to fast forward someone 6 or even 12 months ahead and have them look at the time they spent working on themselves and how much they appreciate the new and improved version. They can see themselves struggling along the way, sweating, working hard, denying themselves the temptations of foods that no longer serve their goals and rewarding themselves with a feeling of accomplishment and better health. They have lost body fat, inches from their waist, gained muscle mass and strength and tackled the endurance hurdles with a sense of urgency they never felt before. The picture they now hold of themselves is one of pride and they stand up tall with the strength to accomplish everything they dream of. They no longer wish to feel better, to wake up in the morning dreading life and dreaming of a day when they don't struggle to fit into their pants. They ask their friends and family to join them in activities that feed their spirit and bring them closer together. They appreciate balance in their lives and have an new perspective from which they will guide their journey.

Yes, I would love for everyone that says to themselves that they "need a personal trainer" to really say...I need to change my life. The way that happens is to fast forward to a time when you feel great, look your best and strive to be better. If you keep that perspective alive you can reach your goals and achieve more than you thought possible. As a personal trainer I strive to hold that vision for all my clients. I know they have the potential to reach their goals. We are always shifting perspective, challenging the body and nurturing the spirit to achieve more. So, design your goals today with the ambition of creating your tomorrow. Just fast forward and believe!

New Low Sodium Soup

I recently found a true low sodium soup that I absolutely enjoy! Trader Joe's is now offering a healthy alternative to some old time favorites. This creamy tomato soup has only 140mg of sodium, 90 calories and 3.5g of fat. It is priced reasonably at about $3.00 and can serve 4. At this time, I have tried the Creamy Tomato, Roasted Red Pepper and the Butternut Squash flavors and enjoyed all of them. You can add peppers, corn, brown rice or other veggies to make it even more flavorful and nutritious. I would suggest some pepper or hot chili to spice it up a bit! Enjoy with a large grilled chicken salad for a lunch to remember.

Setting Goals to Reach Your Potential

Exercise and nutrition are aspects of losing weight that take a lot of time and a lot of effort to be successful. I often find that clients set goals that are vague and or put too much pressure on themselves to achieve the large goal without working through the smaller steps first. Goals must be realistic, attainable and measurable.
Vague goals are difficult to define and often lead a person to keeping them longer than originally planned. First of all, it has to do with what is your goal today? Do you want to eat healthier, exercise more, decrease your soda intake? These are all great goals but how do you plan to achieve them? Do you have a plan to tackle these obstacles that have stood in front of you for so long and prevented you from moving forward? If not, you must address this first.

Q: What is your goal?
A: To exercise more.

Q: What does exercise more look like?
A: I want to exercise everyday.

Q: For how long?
A: 45 minutes.

Q: What type of exercise will you do?
A: I want to run, swim, hike, bike and play sports I like.

Q: When will you do these activities and for how long?
A: I will run on Mondays. Swim on Tuesday and Thursday. I will hike on Sundays with my
friends, I will bike to work on Wednesday and Fridays and play basketball on Saturday
morning. I will exercise for at least 45 minutes.

Q: When will you start?
A: I will start today. Today is Monday. I will run tonight after work.

Q: How will you track your progress?
A: I will make a daily log and check them off!

Q: When will you review your goals?
A: I will review them by the end of the month and make adjustments.

The original goal of exercising more has now been identified, defined, scheduled and will be monitored for changes within a specific time frame. It is more likely this client will achieve their goal of exercise with more enthusiasm, accountability and can move on at the end of the month to new goals. Maybe the next one is more specific and concentrates on increasing their running time. Goals should be personal, meaningful and motivate you to succeed. These is your life...define it...do it... and live it!

Measuring What You Eat...It Can Add Up!

I often talk to clients that state they are not eating a lot of calories, exercising a lot and still have issues losing the weight. I always ask the same questions...are you being honest with your intake of calories? Have you actually measured your food? The answer is usually a mixed response.

It has been my experience that people underestimate the amount of calories and overestimate that amount of energy they are burning. This is often because they are relying on guessing with the portions and allowing the equipment to calculate the amount of calories burned at the gym. If for example, you were to underestimate your calories consumed by as little as 250 a day, this would add up to 1750 calories in one week. This omission is only equal to 1 apple, 1 tablespoon of natural peanut butter, and 1 tablespoon of honey in your afternoon tea. In addition, if you were to rely on the computer at the gym and overestimate your calorie expenditure by 100 calories a workout, this would add up to 700 calories in one week. Remember, the gym machines give an average based on a 150lb person and don't calculate body mass, intensity etc. They can be off by as much as 25-50%. Therefore, over a week, you have now underestimated the amount of work you have done by 2450 calories. If you are trying to lose weight, it takes 3500 calories for a pound. For the week, you have actually only burned 1050 calories towards your 1 pound goal for the week. So, in order to lose a pound next week, you will have to work that much harder.

One solution to this is to accurately measure your food. Eyeballing amounts, guessing the portion size, doing exercises without passion will all push you in the direction you are trying to avoid...not losing the weight.

*Measure your food! Buy a scale, use measuring cups/spoons, read labels etc.
*Journal your food for the day. Be specific and be accurate. www.calorie-count.com is free and you can customize everything.
*Exercise with passion. If you are on the treadmill for 45 minutes, do 45 minutes of moderate to vigorous exercise for you. Push yourself beyond your comfort zone. When you are finished with you cardio session, you should feel like you burned a lot of calories!
*Be honest and record the cheat items. You are only punishing yourself by omitting them. Then, look back and see what you gave up to have that item. By saying yes to the chocolate donut, I said no to losing weight. That won't taste so good the next time.
*Measure your success monthly. You should utilize the scale as a guide for your weight loss. Never weigh more than once a month. Also, if you are building muscle, measure your body fat as that is a better guide.
*Don't get discouraged. This is a learning process. If you don't fall down a few times, you will never learn how to pick yourself up.

Measuring what you eat is a great moment of honesty. Try it for one day and see how much you were "not" eating...I bet it is more than you thought!

Celebrate Life!

I have had the opportunity to work with many people as they redesign their lives and begin to live from a place of health and vitality. In that journey I met my friend I would like you to now to meet. She has touch my life and we connected on so many levels during our year together battling weight, strength and endurance hurdles and all the obstacles that came her way. I recently found out that she is battling breast cancer. The news came as she had embraced healthy eating, found her groove with regular fitness routines and gave her a sock in the spirit she never expected. I was angry. Why does cancer have to attack the people we love? I started to look at her and wish I could make it all go away. Make all the pain and sickness leave her body and allow her to continue on her journey as if nothing had skipped a beat.

Then, I realized something! What I know about her is this. She is whole, resourceful and strong. She is determined, sassy and knows what she wants in life. Yes, if I learned anything about my friend over the time we spent together...it was just that...she will beat this disease and come out stronger than before. And she is doing just that...fighting! I sat down and told her this. I told her that she overcame so many battles in preparation for this larger challenge. All those things she said she couldn't do. They were too hard. Too much effort. Well, she conquered them and I know she will conquer this one too.

So, if I have learned anything from my friend it is that life is hard. Life is unpredictable and sometimes not fair. I have also learned that the human spirit is strong and determined to succeed. I am asking everyone that reads this entry to do one thing. Live for today and celebrate life! She is celebrating and will continue to do so for all of us. We must do the same for her and everyone else who is battling a life-threatening situation. When you feel tired and unmotivated remember my friend...the strong and beautiful woman that is holding the torch for all of us and proving that life is precious each and every day!

I love you girl and I will be by your side to fight with you!

How Do I Sabotage My Goals?

This question is one that can lead in many directions and for most can have several answers. Sabotage is defined as "...a deliberate action aimed at weakening an enemy, oppressor or employer through subversion, obstruction, disruption, and/or destruction."

Wow! Powerful actions with devastating consequences. Sabotage can show up when we least expect it. It can be from the words we say to ourselves to the restrictions we place in front of our goals to keep us from achieving success.

*I'm not qualified.
*Who am I to think I can do that?
*I can only do one thing at a time.
*I don't have the energy right now.

These are all places where our saboteur hinders our progress. I encourage you to name your saboteur. Call it out and recognize that it is present and alive in your being. It needs to be recognized and contained. The more you ignore its presence, the more it will undermine and control your behaviors. Recognize when your inner voice says things that are not aligning with what you know to be true about yourself. It is often the saboteur that is writing your life script.

For example, if you say to yourself, I am not qualified for a promotion...take a look at your true self. It is that you are just scared? It is that you have never been in a position like that before? It is that you will have to step in the light and be present? These are more likely the reasons why you haven't moved forward...not because you are not qualified. You probably have a lot to offer. You are intelligent, resourceful, a great communicator and all of these things cannot be learned. These are innate qualities that you would bring to the table. Sure, there are things you could learn about your new position but that is what the challenge is. Learning and growing. If you never step out of the saboteur prospective, you will never see the new and improved you on the other side.

So, I challenge you to ask yourself this question. How do I sabotage my goals? It is in the answer to this question you will find the most powerful you ready to accomplish and learn along the way!

Stretching Tips For Tight Shins

It is important to stretch and warm up your shins and calves before exercising if you plan on walking or running on a hard surface. You lower extremities take a lot of impact when you engage in cardiovascular exercise and will tighten and cause pain or minor stress fractures if not conditioned prior to your session. You can alleviate this pain by following these simple tips:

1. Prior to running or walking place your heels flat on the ground. Pretend a string is attached from the top of your foot to your shin and pull the string moving your toe towards your shin in a slow up and down motion. Maintain a flat heel on the ground by just lifting your toes. Do this for 20 reps on both legs.

2. The second warm up is to use the same mechanics and move the foot from side to side maintaining a flat heel on the ground and pulling up slightly and then side to side. Do this for 20 reps on both legs.

Try these tips for less than 5 minutes a day and in about a week you should feel some relief. If pain persists you may want to see a professional for an evaluation.

Barriers to Your Success

I often meet people that have a list of barriers to their fitness and health goals. They list the time it takes, the things they have to do in a day, work, other people putting restrictions on their time and endless items that they have come up with. The one thing they forgot to list is themselves! The biggest barrier to your success is you.

You create your days filled with things you want and need to accomplish. You have a certain amount of minutes in each day. You have prioritized and highlighted those things that must get done and those that can wait until tomorrow. In that list, however, where is time for yourself? Remember, this is your day. This is your life and you are in charge of all of it.

In order to make time for yourself try some of these helpful tips:

1. Schedule time every day for you. Just like appointments, meetings, etc. you must be on the to-do list. On your calendar write down the time you are working out and schedule it in advance. Make it the most important appointment you have that day!

2. Commit to a routine. Have a plan and follow it. A great plan is only a plan until executed. You must actually follow through with your intentions for the results to happen.

3. Be honest. You are the only one who knows what works for you. If you know you are not able to control yourself when you buy that ice cream...you cannot have it in the house. If you are not a morning person, set your exercise for later in the day when you know you will be able to complete it. Be honest because the only person you are telling lies to is yourself.

4. Reward yourself! Set a goal and when completed, design a reward system. I will exercise 6 days this week and journal everything I eat and when completed I will schedule a massage for 60 minutes! Who doesn't like a reward based challenge?

Finally, know that you are in charge of designing your healthy and meaningful life. You are in charge of where you are, and where you are going. The control is yours to take charge and start making changes that will make a difference for a lifetime!

New Year...What's Your Plan?

It is almost the end of January and time to look at the fitness goals you have set for yourself and evaluate your progress. What? You have no progress? Why? What happened?

*The first step in any task is to have a plan. A plan of action that is realistic, measurable and attainable. This is key to keeping you on track and focused on the goals you have set for yourself. Without a well thought out plan it will be difficult if not impossible to have accountability and to know where you began and how far you have come. What is the start date? What are the tasks to be accomplished? How are you going to measure them? When will you assess your progress?

*The second step is to evaluate your current state of being. You must have measurements taken and know where you stand today. Yes, getting the body measured can be an eye opening experience but it is the truth and if you are to make progress you must address the areas of concern. You must also measure your current endurance, strength and flexibility levels to chart your achievements and mark the areas of challenge when you update your fitness goals.

*The third critical step is to activate your plan! Yes, a great plan is only great if executed. Be realistic and make every day count. This is your plan and you designed it. Although there will be times where you fall short, with a customized plan, you can revisit your goals and get yourself back on track in no time! Set aside time every day to work on your plan, record your progress and cheer yourself on!

It is almost the end of January so make a plan, get moving and remember...every day counts!