Monday, March 12, 2012

I'm Moving!

I'm moving everything: my blog, my info, my updates to my website. Come over to for new Launch information!

Tuesday, January 31, 2012

In with the NEW Post 4: New Goal Setting Approach

How is your goal setting? Are you realistic? Are you specific? What about your time table? Too many of us throw a goal out there, like "I want to be thin" or "I want to be strong." These are wishes, not goals. Let's not confuse the two.

A wish might be a fun thought. It might be something that you feel is attainable for a moment, but then vanishes. It might be arbitrary.

A goal is definite. You can close your eyes and see it. It is close enough in your mind to almost touch it. What is your REAL goal and how do you plan to see it through?

For many people, something in writing or otherwise visual may help with the concrete nature of your goal. Do you plan to be able to run a certain distance by a certain date? Write that date down. Review that date. Make a timeline to lead up to that date. Do you plan to start a new eating plan? Get pictures ( makes it so fun) of your new meals and snacks. Post them for yourself. Learn to make them. Have a week's worth of recipes by a certain date.

Can you see this as a reality now, not a wish? Be real with yourself. Make yourself accountable. And, if necessary, enlist help! Friends, trainers, professionals, etc, can really help hear you out and make you talk out your plans.

What happens if you get to the date and the goal didn't happen? You need to continue to another date without judgement. When we spend too much time judging ourselves for not accomplishing what we had planned, we negate the entire process and sometimes take steps backward. Take a breath. Forgive yourself. Start again with the new lesson of a realistic timeline or a more realistic, attainable goal. And go for it.

Sunday, January 22, 2012

In with the NEW: Post Three

Are you ready to be a 10 minute super hero?

Time and again, I hear "I don't have time!" "When do I fit it in?" "How can I work out when I have so many responsibilities?"

Gone are the days when we should expect to have an extra hour for exercise. For working parents, it usually does not exist. But 10 minutes does exist in today's world. How long did you look at pinterest today? Play Farmland? If you have 10 minutes, you can work it! But you have to be efficient.

Example 1: walking lunges, moving squats, push ups. 10 minutes, and you'll feel it. And your heart rate will be up.

Example 2: 10 minutes of punches and kicks (especially on a bag), and your body is worked!

Example 3: a quick 10 minute run may only get you a mile plus a little down the road, but if you are limited on time, then you are more likely to push that mile out and improve your pace.

Example 4: 10 minutes of salutations leads to a worked body and a relaxed mind.

Try it!

Wednesday, January 18, 2012

In with the NEW: Post 2

Reset your tummy timer!

Your old tummy timer did not tell you in advance that it was getting full. Your eyes did all the talking and your numb tummy took everything you fed it, and then ached after what could have been a wonderful meal. What good is a wonderful meal when you feel terrible later? I'm all about enjoying the food, but only if you can enjoy the after.

Instead, start listening to the tummy timer to tell you when you are finished with your meal. Here's how.

1. Start using a smaller plate. Pull out the salad plates rather than platters.
2. Put small portions on your plate. Don't pile anything unless it is a vegetable. Pile the veggies as high as you like, so long as they are not fried or slathered in butter or cheese.
3. Eat slowly with NO SCREEN TIME, and enjoy your food.
4. When you start to feel satisfied, stop eating. Move your plate away from yourself.
5. Set a timer for 20 minutes.
6. If after 20 minutes, you find you need some more food, finish what you are comfortable with and then set the timer again.
7. Continue the cycle until you feel comfortable at the end of the 20 minutes. Not Busting. Not uncomfortable. Just done and comfortable.

This takes a little practice, but after a few tries, you should know your body signals of being 80% full. Then, you can stop using the timer for a while.

As you start to lose the need to stuff your stomach, your stomach will shrink. You may not require as much food to feel 80% full. Go back to the timer exercise and see if you need to reduce portions at this time. Though your portions get smaller, never cut out an entire macronutrient (carb, fat, or protein). Balance your plate with healthy carbohydrates, like whole grains and vegetables, healthy fats, like fish or nuts (or cook with olive oil), and lean protein, like white meat poultry or soy products.

We'll talk more specs later. Let this be a temporary guide for realistic eating.

Wednesday, January 11, 2012

Out with the OLD: Post One

Here is where we get even more honest with each other. Is there something OLD that you are carrying around that manifests itself as extra weight? Is it like a huge boil on you that you can't shake? A lie you tell yourself? A lie you tell someone else? Now, you need to be honest. Write it down just for you. When you get in touch with reality, you can start to take the negativity away. Here are some lies people tell themselves. See if you relate:

-I'll just eat/drink this once, and I won't ever need to again!
-I'll work out tomorrow.
-Monday is my new diet and exercise day!
-I can smoke and be healthy
-I can drink a bottle of wine/six pack of beer every day and be happy and healthy
-I'm only going to live this unhealthy lifestyle until....

What is wrong with all of these statements we tell ourselves? You are not being honest with where you are and where you are going! It's time to turn those statements in to honesty!

-I have a problem with overeating/overdrinking, and I need help with my addiction.
-I don't want to work out.
-I don't want to change my eating habits.
-I can not smoke. At all. Any more. And I need help with that.
-I need to review my relationship with alcohol and put it in perspective.
-I am choosing to live an unhealthy lifestyle.

OK. Now, we are being honest. What should you do about it?

1. Get the help you need. If you have an addiction problem, a doctor or trained professional can help with that.
2. Get on an exercise program. Today. And do it tomorrow. And the next day.
3. Start eating good, fresh foods. Now. Don't even wait until tomorrow. And dump the trashy foods that you have in your pantry or fridge. Now.
4. Choose a healthy life. There are plenty of resources. There are professionals, websites, self help books, videos, online tutors, and ways of accessing information like never before. Do it now. Don't wait. Start walking. Start moving. Start eating vegetables. Start researching recipes, workouts, etc. Dump the dumpy food. Now.

Ok, now we are getting somewhere. Give yourself a new truth.

1. I need help and I am going to seek it. Now.
2. I deserve a healthy life and I am going to seek it. Now.
3. I deserve to feel wonderful. I am going to start. Now.


Friday, January 6, 2012

In With the NEW: Post 3

There are really two things I want to talk about today. I've mentioned waking up in a positive place. Make sure you are also going to bed in a positive place. A quiet place free of screen time is best. I should also mention that if you are a caffeine drinker, make sure your caffeine cut off time is a few hours before bed. My personal cut off is 4:00. Caffeine past 4 means I'll be up all night. Set a bed time that will give you 6-8 hours of uninterrupted sleep before the morning of peace begins.

Secondly, I want to remind you that you are a being of energy. You emit energy all day long. You know, like how you and your friend say the same thing at the same time, or like how you can feel through someone's energy how they feel about you. Or even how you can tell without looking that someone is watching you. People are energy fields that constantly emit energy, positive or negative. Think about the power of prayer. What are you really doing when you pray for someone? You are sending out your energy into the universe toward the divine (God) to pass along energy of a positive nature. It's no mistake. People radiate heat and light, like celestial beings.

I first discovered this and really started to think about our role as energy fields when I was watching a Discovery show on stars and galaxies. The scientist was explaining that we are "ashes to ashes, dust to dust," but that our very ashes came from stars. We are made of stars. We are the stuff of power and energy. And if you think about the life of a star, from a heat and light producing beautiful celestial being, to a small ray of a smaller light, to a consumer of the energy of others, our lives could be the same way. But the Lord gave us the ability to not become a black hole.

A black hole sucks the energy and life out of the stars around it. Do you know a black hole? Are you a black hole at times? You have the capacity as a human being to change that. You do not have to be a black hole. If you remind yourself to emit a positive light daily, or to reflect the positive light of the Lord, then you can be bright. Your rays of light will positively impact others. And it won't take away your energy to share your rays with others. Conversely, if you choose to become a black hole, you will take the energy out of others. And, for that matter, when you surround yourself with black holes, your light will be sucked out.

Everyone knows a black hole. The person that walks in to the room and spreads negative feelings all around. The black hole does not get brighter from taking the energy from others, but feeds itself into deeper blackness. You do not have to surround yourself with black holes. You have the right to excuse yourself when a black hole enters the room. You can take control of your environment and keep the black holes at bay. Toxic friendships that bring you down or make you think less of yourself are NOT friendships. A friendship made of positivity and light will only make your light feel stronger. Sometimes, you cannot escape the black hole that lives in your home or works right next to you, but you can distance yourself, excuse yourself from their presence, and focus on more productive use of your time.

Why am I telling you this? Because when you find your light and when you feel the positive energy of self love and good friendships, many other good health habits will fall in to place, because you will care enough about yourself and others to treat yourself with respect. Today is a good day to evaluate whether you are a star or a black hole, and also to evaluate which category your surrounding people fall into. Some of the time, you may need to reevaluate what your true friends are and whether certain relationships need to change.

Monday, January 2, 2012

In With the New Post #2

Habit #1 had to do with brain function and brain chatter. Habit #2 has to do with how you set yourself up for success or failure on a daily basis based on your morning habits.

What do you do when you get up in the morning? Are you awakened in the midst of chaos? Do you rush yourself and family into a frenzy? Do you yell and scream at yourself or your family first thing? What about the media you pay attention to first thing? Are you turning on the news and facing death and destruction first thing in the morning? What about breakfast? What breakfast? Now consider how that sets you up for the rest of your day. Do you feel harried? Rushed? Anxious? Angry? Nervous? If you are starting your day this way, your are setting yourself up for this kind of day.

I'm not asking for a big time commitment here, but consider this kind of morning. Wake up a little bit before your children if you have them at home. If not, make sure you are getting up in time for a little bit of ease in your schedule. Do not turn on the news first thing. That can wait at least 15 minutes while you set yourself up for a successful day. Consider one or more of these early morning habits instead:

-a brisk walk
-some sun salutations (you can find these on my youtube site,
-read a chapter of the Bible
-meditate or lie in savasana pose and quiet the mind for a few minutes.

It only takes a few minutes to reset your mind to a more positive place. Then, make a healthy, hearty breakfast of eggs and toast or oats with fruit and cinnamon. Enjoy it with tea or coffee and plenty of water.

Ahhh.. How's that? Try it. Journal your results in relation to the rest of your day. Do you feel a little different for the rest of the day? Does it carry over in to your work place? Your relationships? Your family ties? If you have a story for me, feel free to share.