Friday, December 19, 2008

Eat the cookie - buy the shoes!


It's been a challenging year for a lot of us, especially this last quarter of 2008. Better days are coming, but as the holidays close in, I'd like to encourage you to lay aside your concerns and worries for a little while, kick back and just enjoy yourself. In other words,
"Eat the cookie - buy the shoes!"

I'm not trying to be irresponsible or flip. I recognize these are tough times in every respect - physically, emotionally, financially. We're sacrificing more, working harder, and feel more burdened with responsibility. That's why it's important to choose to enjoy the present moment. After all, it's all you've got. My suggestion is to lighten up, take the pressure off. True health and wellness is all about saying yes to yourself!

So go ahead. Eat the cookie. Go out and buy the shoes. Just for you. And have a wonderful holiday season.

Merry Christmas, Happy Holidays and warmest wishes for a great 2009!

Get Ready - Get Set - Get Motivated!


There comes a time when we decide we’re going to turn over a new leaf, bite the bullet – whatever euphemism comes to mind (usually at the beginning of the New Year!) – and get in shape, have more energy, or just eat cleaner and live healthier. Whatever your reason, starting off is usually the easiest part. The trick is maintaining the motivation once you realize how much time and effort goes into achieving your wellness!
The following are my personal top 10 reasons to GET MOVING. As you read through this, I encourage you to really think about your personal motivation for physical wellness.

We all know that exercise is the perfect wellness prescription for the mind, body and soul. But how do you move from weekend warrior or off/on exerciser to making it as much of a habit as brushing your teeth or taking a shower? Start with a journal! Keeping track of your goals by writing, taking photos, and charting your workouts and eating habits will make your success a reality.

1. First ask yourself: Why do you want to get fit? Are you trying to get in shape for an upcoming event? Do you want to lose weight, sleep better, increase your energy, gain strength, add muscle tone and flexibility, or just feel a heightened sense of well being? Write your reasons down in your journal and go back and re-read them to remind yourself when your motivation lags.

2. Set both a short term goal (over a 4-8 week period) and a long term goal (a year). You need a benchmark. Tie your goals to your reasons for working out. Write them in your journal. Make sure your goals are SMART: Specific, Manageable, Appealing, Realistic, Timely. For example, losing 25 pounds in a month is not realistic, but losing 20 pounds in 10-12 weeks might be (no more than 2 pounds per week).

3. Take photos of yourself each month in your workout gear so you have a visual record of your results. Keep these in your journal as well.

4. Make sure you are using proper technique. You want to avoid injury, above all, so check with a doctor or personal trainer if you experience any pain, or if you are not sure whether you are doing a particular exercise correctly. Injury is a sure fire way to lose motivation!

5. Get a workout partner! It will help hold you accountable and working out with another person challenges you to achieve goals faster. If you prefer to work out alone, keep your motivation going by choosing an activity you enjoy doing and add some pumping music to keep up your energy.

6. Write down the excuses or stories you’ve used in the past that have kept you from achieving your goals. Then write down why you’re not going to live your stories anymore.

7. Mix up your workout as you progress toward your goals. Move through plateau by increasing the intensity or the duration of your workout, or by trying a new workout or sport. Your body learns how to do an exercise after a few weeks of doing the same thing so it is important to routinely change what you do. Whatever you chose, make it something you enjoy.

8. Don’t beat yourself up. If you miss a workout or two or three – chalk it up and get past it. Don’t take the attitude that since you haven’t worked out in 3 days, you might as well blow it off for the rest of the week. Get back on the horse!

9. Schedule your daily workout on your to do list and in your planner. Treat it like you would any important appointment or meeting that you wouldn’t dare cancel. If you can, work out in the morning before the day’s business threatens to derail your intentions.

10. Commit to keep growing. You will reach your goals. Don’t give up. Ever.

7 Ways to ReBalance Your Power

It's It’s easy to lose sight of your priorities during the holidays. Renew and re-balance your life with these helpful organizational tips.

1. 1. Observe the 80-20 rule. Use the first 20% of your day (approx. 96 minutes) to tackle your most important tasks. Then even if you get distracted or time wasters creep in, you will have made some progress and reduce your stress.

2. Reserve the tough stuff for prime time. Schedule thinking tasks (reading, calculating, problem-solving) for 8 a.m. to noon, when your mind is sharpest. Night owls should adjust everything to three or four hours later," Crane says. The day of the week also makes a difference, she says.

3. Don't play catch up. Set aside time to organize. Choose half a day once every week or two to take care of back-office things: clearing out your inbox, filing, or paying bills.

4. Apply Total Recall. Most of us don't take the time to appreciate what we've done, or how far we've come. We have this picture of what we want but there's a discontent between where we are and where we need to go. Looking back does push you to move forward. Instead of being frustrated by how far you have to go, think about times you were successful. Apply that sense of confidence and accomplishment to reaching your next goal.

5. Focus on one thing at a time. Multitasking doesn't work. Take time to do a task right the first round and save the doing 2 things at once for no brainer activities like making an appointment while folding the laundry.

6. It's ok to freak out. Everybody assumes that if we do everything right, everything will run smoothly. Wrong. Logging 15 hour days to get everything done will just get you frustrated and stressed. Instead, think about doing your work properly, not perfectly. The next time you freak out, stop what you're doing. Sit up straight and try to calm your mind for 5 minutes. Let those first few crazy thoughts run their course, but don't give in to them. Let go and find a sense of relief.

7. Set your agenda. We think everything is urgent, and it's really not. There are lots of reasons for it. It may be perfectionism or we're worried about getting overwhelmed and other times we just don't prioritize. Determine what you must get done, set priorities, and set up time blocks. Make a conscious effort to cut back so your energy doesn't get scattered. Turn off your cell phone, stop checking e-mail, and shut your door. Start by blocking out an hour each day. Once you reap the productive benefits of that first productive 60 minutes, set up time blocks throughout your day as needed.

Wednesday, December 10, 2008

Have Fun but Stay Fit During the Holidays



Celebrations and parties with family and friends. Food, drink, and lots of reasons to slip, cheat, and totally slide on being healthy during the holidays. But it’s actually simpler than you think to avoid putting on pounds and feeling sluggish and slow from holiday partying this season. These tips will help you stay on track and they won’t make you feel deprived of fun one bit.

1. Take time for yourself.
Although spending time with friends and family is essential, it’s also important to carve out some relaxation time (at least five minutes) for yourself. Try practicing deep breathing when you feel stressed out.

2. Set realistic exercise goals.
Aim to exercise 30 minutes a day instead of an hour. If more convenient, divide your exercise into eight- to 10-minute intervals throughout the day.

3. Enlist the support of a friend or family member.
Walking and talking with a friend can be a great way to socialize, burn extra calories and reduce your stress level. Having a physical activity “buddy” will help you stick to your exercise goals.

4. Create new, more active traditions.
Instead of throwing a dessert or cocktail party, try ice-skating or Nordic walking with ski poles as an alternate holiday event. Play powder puff football or build a snowman.

5. Avoid an overly restrictive diet this holiday season.
If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from foods you enjoy may cause you to eat more than you intended to.

6. Drink plenty of water.
Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages. It may also help satisfy your appetite since thirst is often mistaken for hunger.

7. Spread out meals.
Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.

8. Avoid or limit liquid calories.
Many popular holiday beverages contain stimulants (e.g. alcohol or caffeine) that may add to your feelings of stress and increase your blood sugar levels causing you to eat more. Try having a glass of sparkling water after a glass of wine or cup of eggnog.

9. Set realistic expectations for your holiday celebrations and enjoy the imperfections.
Setting unrealistic demands on yourself for the perfect party, perfect decorations or the perfect way to spend the holidays will add to your holiday stress and may set you up for disappointment.

10. Make exercise a priority.
Try to exercise first thing in the morning before other demands sidetrack you. Individuals with an early-morning exercise routine tend to be more consistent when pressed for time.

Thursday, December 4, 2008

Make Your Kitchen Fit!



Make your kitchen Fit – Fast, easy ways to make the most important room in your home (outside of the bedroom!) meet your health and fitness needs.

If you’re like many of us who are stretching our food budget by eating more meals at home, or you just want to make a commitment to cleaner eating, you need to have a kitchen that’s in shape! A clean, well stocked kitchen is like a strong body core – it stabilizes your body to keep you strong. Keep healthy go to items on hand so you can put together meals in minutes and aren’t tempted (like me!) to fall back on takeout.

Invest in different sizes and shapes of storage containers to save leftovers. Refrigerate promptly, food should be stored within 2 hours of cooking. Eat or toss after 3-4 days.

Clean eating basics you should always have in stock: fresh fruit, veggies, herbs, salad mixes, low or nonfat dairy, egg whites/eggs, cooked lean meat, 100% juices, olive oil, condiments (mustard, lemon and lime juice, vinegars), pork tenderloin, chickn breasts,l whole grain breads and wraps, nut butters, whole wheat flour, canned beans, low sodium soups, water packed tuna and salmon.

Don’t store spices over the stove or on the windowsill. Store in cool dark places and always keep lids closed tightly. Crush the herb in your hand, if it lacks aroma or color it probably has lost most of its antioxidant capacity and flavor.

Use 2 cutting boards – one for raw meat and one for veggies, fruit, and cheese.

Check your freezer/fridge temps regularly. Fridge should not be beyond 40°F and freezer should be a steady 0°F.

Don’t rinse raw meat of chicken before cooking, it simply splatters bacteria around.

Organize the fridge and pantry so the healthiest foods are at eye level and easy to grab. Keep a bowl of fresh fruit front and center in the kitchen – and eat it!

Are You in a Holding Pattern?



I wonder if this holiday season you’re feeling, as I have, a little like a cruise ship in a holding pattern? Cruise ships book their schedule prior to sailing. For example, if you’re on a 4 day cruise, you’re out for 4 days. The ship won’t sail into port any earlier. If it nears its destination ahead of schedule it will slow down or even stop, and stay in this holding pattern until it’s scheduled arrival time.

Sometimes life feels like that. Things might have slowed down for your business due to the economy. You might have a health concern, a financial crisis or loss of a job that’s stopped you in your tracks. Or maybe you’re so overwhelmed with life’s responsibility that you like you’re moving slower and slower until you grind to a halt for no apparent reason at all. But like the cruise ship, it’s only temporary. You do have a purpose and a destination.

Don’t get distracted by your circumstances, by the media’s dire predictions, or your financial situation. Put on your “spirit” binoculars and look ahead. The lights of the port are in front of you. You’re in a holding pattern, but that’s all it is – soon you’ll be moving again. Holding patterns are useful for helping you bring things back into perspective. They help you refocus your priorities. I spent a lot of time resisting my holding pattern, twisting and turning like a worm on a hook until I realized that opportunity was hidden in my adversity.

I took time off, studied nutrition and life management coaching. I researched new ways to make life organization more holistic and even more simple for busy women.
Before you know it, your ship will starts moving again and continue its course. You’ll arrive right on schedule. Don’t be distracted by what’s happening in the physical world. Keep your faith, stay focused, and keep things simple.