Tuesday, July 21, 2009

Carpe Diem!

Ok, you're ready for a change. You're tired of feeling tired. You're sick of coping with your own funky moods or your appearance. Maybe you've just come from the doctor and your cholesterol, weight, and blood pressure are on the rise.

You're full of hope and anticipation about your new lifestyle changes.You clean out the pantry, stock up on all the right foods, download a killer workout for your Ipod and wham! You get sick, the boss calls a weeklong meeting, you're asked to be the driver for soccer practice every day for a month and health club goes up in flames.

The thing about life, as John Lennon observed, is that it happens when we're making other plans. And in order for your changes to work, you have to adopt the "Rule of Reverse Expectations." In other words, assume there will be obstacles in your path and seize the opportunity (carpe diem!) to use them as ways to sharpen your skills at keeping your self care on track. Don't get frustrated, get moving! Confucius said, "Consider the uses of adversity." When you embrace obstacles you stop dreading the challenge of self care. You stop talking about eating right and you just do it. Your expectations are realistic, and you know you'll have good days and bad ones.

A few years ago I worked with a personal trainer who had a strict no-whining policy. When I moaned about the fact that I couldn't find time to train because of my killer work schedule and the fact that I was a solo business owner and time was literally money to me because of all my responsibilities - on and on.

He just looked at me and said, "Robin, if you tell me you have just 5 minutes a day, I'll find a way for you to get the absolute maximum out of those 5 minutes. But one thing I can't do for you is get you the 5 minutes. You have to do that yourself."

You will do battle against yourself from time to time as old habits and self-destructive ways try to pull you back from your goals. But every time you "seize the day" you win. And that puts you much closer to that joyful, confident, energetic woman you know you are.

Friday, July 10, 2009

New 30 Day Audio Wellness Course for Women!

In my career as a professional organizer, life coach and fitness trainer, I’ve had the opportunity to help busy professional women take stock of what’s weighing them down and release the clutter in their spaces, schedules, minds, and bodies. By making small changes, one step at a time they become clearer and more confident.

My wellness vision grew from a desire to help you experience radiant good health and energy and bring balance back to your busy overcrowded life in a simple and positive way. Too many of us lie buried beneath mental and physical piles that sap our strength and drain our motivation to live life as God intended – joyfully and with purpose.

I wanted to make "getting the wellness edge" something that flowed naturally and easily. It seemed to me the solution for overwhelm shouldn’t be so complex that it adds another layer of stress to your already full plate.

After my divorce, my first years as a single parent and business owner seemed to pass by in a big blur. Most of the time I didn't know who I was, let alone what I liked. Then one day I decided to do something just for me. I thought of my high school days and things I’d enjoyed doing. I remembered how much I loved to write stories and journal. So I found an evening course in creative writing at the local community college. What a difference that simple class made to my life! It was a little thing – a baby step – but it radically changed my attitude and opened up space for other changes.

My new product is a a 30 lesson audio course with companion workbook - a series of baby steps to start you creating your vision of life balance. They are based on my personal philosophy – in a nutshell. . .

•Your body is a miracle – act accordingly!
•Your body, mind, and space are powerfully connected and must support each other if you want to be really healthy.
•You have a divine purpose and mission on this planet and keeping yourself healthy is your absolute responsibility so you can deliver it.
•YOU are the focal point of your life - priority number 1.
•Healthy living should be simple and flow into your life – not add more stress.
•You transform your life one small step at a time.

You’ve only got one body and one life - so live well! Do your part, however small. You may be sick or overwhelmed right now or depressed or overweight. But if you do what you can do, you’ll receive what you need to do what you can’t do.

To quote Goethe, “At the moment of commitment, the entire universe conspires to assure your success.”

Gluco What???

If you're trying to get more natural fiber into your diet, consider glucomannan - a water soluble fiber obtained from the konjac root.

Glucomannan has been used in Asia for centuries as traditional foods,such as noodles, tofu and heat stable gelled food products.

Konjac foods made by nature soluble fiber - glucomannan and water, are very low carb and very low glycemic foods which means they are good for keeping blood sugar stable.

What is soluble fiber?

Soluble fiber comes from the storage materials of the plant used to store water.
Soluble fiber dissolves and thickens in water, and can form a gel and include gums, pectins and mucilages.

A diet rich in soluble fiber has numerous health benefits such as its effectiveness in controlling obesity, stroke, diabetes, cancer and gastrointestinal disorders.

The US Food and Drug Administration has authorized the following claims that food manufacturers can place on their labels:

•Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain fiber, particularly SOLUBLE fiber, may reduce the risk of coronary heart disease.
•Diets low in saturated fat and cholesterol that include 3g of soluble fiber from whole oats per day may reduce the risk of heart disease.
•A low-fat diet rich in fruits, vegetables and whole grain containing fiber (particularly SOLUBLE fiber) may lower blood cholesterol levels and reduce risk of heart diseases. This type of diet may also reduce the risk of some types of cancer.
•Diets low in saturated fat and cholesterol that include a daily intake of soluble fiber from whole oats or psyllium seed may reduce the risk of heart disease.

Glucomannan comes in gel and capsules and is available at health food stores and wherever quality supplements are sold. Nature's Way makes a capsule form that sells for $9.89 for a 30 day supply.

Get the Healthy Edge: 7 Natural Ways to Speed Up Your Metabolism


There’s something working nonstop inside your body to help you burn calories and fat. It’s your metabolism! Every time you eat enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your body moving! The faster your metabolism, the more calories you burn. The more you burn, the easier it is to release weight. And get this—you can make your metabolism work harder 24 hours a day.

To some degree, metabolism is determined by gender and genetics, but there's still plenty of room to improve. These tips from nutrition experts are simple but very effective for kicking your metabolism into overdrive, and have done the trick for many of my clients!

1. Eat (a good) breakfast. If you don't, your body goes into starvation mode, so your metabolism slows to a crawl to conserve energy. And the heartier your first meal is the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

Eat food that is slow to digest and leaves you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats. For instance: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.

2. An apple a day is still good advice. Apples are full of fiber and antioxidants which help keep digestion humming along and make you stronger. The type of fiber – pectin – found in apples actually helps lower LDL (bad) cholesterol in your liver and the flavonoids (a cousin to antioxidants) can prevent inflammation and overproduction of fat in your liver cells.


3. Pick protein for lunch. Consuming protein at every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal.

4. Drink green tea. "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The tea contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

5. Get more iron. Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism slows. Stock up on iron-¬fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

6. Go fish. Fatty fish like salmon, tuna, and sardines are loaded with appetite satiating omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institute of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious metabolism-stoking muscle tissue.

7. Hit the rack early. When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who slept fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

Monday, June 22, 2009

Staying in Shape is Easier. . .


Some of you may know who Jack LaLanne is. The godfather of American fitness - he is world reknowned as a bodybuilder, motivational speaker, nutrition and fitness expert. At 94 years of age he continues to work out every morning for two hours, spending 1 ½ hours in the weight room and ½ hour swimming or walking.
LaLanne says that as a child he was addicted to sugar and junk food. At age 15, he heard Paul Bragg give a talk on health and nutrition. Bragg's message was very simple but had a powerful influence on LaLanne, who subsequently decided to focus on his diet and exercise habits. His message has always been - stay in shape and you won't have to worry about getting back into shape.
Many of the emails I get from prospects and clients talk about their struggle - climbing on the fitness horse, falling off and getting back on again. Weight gain and loss yo-yoing back and forth - with the result that the amount of fat cells increase in the body over time and increased chances of diabetes and other health problems. And the yo-yo effect not only takes more time to get weight off, but to keep it off permanently or drop the last 10 to 20 pounds.

If you're not currently fit - don't lose hope or heart. Get back on the horse and make a commitment to STAY on. Don't cheat yourself out of the radiant good health and confidence that you deserve. And if you are currently fit - listen up - STAY THAT WAY! Take a leaf from Jack's book! Don't allow yourself to get out of shape and you won't ever have to worry about getting back in.

Monday, June 15, 2009

Age is Just a Number with Wrinkles on it

Last night I had the distinct privilege of watching the Puget Sound Senior Baseball League team, the Silver Foxes (my friend on the team is a mere kid at 52). The average player age in the league is 62, but I saw players in their 70's and a couple in their early 80's playing hardball like a bunch of 20 somethings.

These guys are in amazing shape - and they play serious baseball. They've had hip or knee replacements, back surgery, torn rotator cuffs - physical limitations that might make most of us a little more cautious about our bodies, but they bounced around that field like a bunch of crazy kids.

I did a double take when one of the batters (whose surgeon advised him to run no further than first base after a hit) called for a sub to run for him. The batter was 72, the sub was 76! And he stole second and third base to boot!

As I navigate my own mid-life and look for examples to remind me that age is indeed just a number (with wrinkles) I found tremendous inspiration watching these men who radiate health, energy, and joie de vivre - not for glory or ego but for sheer love of their game - baseball.

My dear friend and team member, Kevin, sums it up very well.

"Yes they are an inspiration! After being out of the game for the better part of 10 years I remember now how physical baseball really is. At 52 and my current triathlon fitness I thought I would be in perfect shape and starting up again would be fun, playing baseball would be a piece of cake and easy transition....au contraire.

The average age on the Silver Foxes is 62...are you kidding me? A few are approaching 70 years old and a couple are over with the oldest at 74 a pitcher who played with the Baltimore Orioles organization back in the day. I mentioned to Dick that I once met Stan "the man" Musial who played with the St Louis Cardinals and he came right back remembering the way he used to stand and hold his bat in the batters box. When you talk to Dick he is always willing to share his stories about the game. They're passionate about it.

How do these guys do it? They do it mostly with a love for the game. Every week they can't wait for game day, to put on their pro-uniforms wearing their name and number proudly. They constantly talk about baseball during the game but joke around quite a bit too. They are always positive whether you do well or not on the field. It feels good to be around some of these guys and makes me think about a time before I was born when baseball was everything all Americans cherished.

To those who inspire us to live well!

4 Obstacles Preventing You From Reaching Your LifeFit Goals



What's preventing you from getting real results?

I've been getting a lot of emails lately from people who feel like they're going around and around the same mountain with their life organization and wellness challenges.

Underneath the frustration at either not achieving their goal at all or sliding after they'd reached a certain baseline (no judgement here, we've all been there!) what I see they almost always have in common is one or more of these 4 obstacles. They keep turning up like ducks in a shooting range so let's blast em one by one. Let's face it, all change starts with being aware right?

1. Inability to push yourself. Guilty as charged! It's easy to convince yourself that you don't need to crank out those last few reps with the weights, or you can stop your cardio session 10 minutes early today (you'll make it up tomorrow, yes?) or you can leave the kitchen counter buried with mail and get takeout (again). Rationalization is easy when you're all alone - it gets harder when you've got someone else to answer to. The solution? Get some accountability - with a trainer, coach, friend, mentor, group - whatever it takes. When someone else is pushing us to do just 1 more lap around the track, we dig deep and do it! And I stand accused - yesterday without my swim trainer I ended my lap swim early (a little boredom crept in, I confess!) fully intending to make it up at my next session. Shame on me, but there it is - thank goodness I'm human!

2. Not having a plan. If you were planning a trip to California from Rhode Island you wouldn't just gas up the car and start driving. You'd probably eventually get there but it would take a lot more time, energy and money than if you had a roadmap and itinerary. This is especially true for fitness goals. Do you know what you need to do to get the results you want? How often/how long and what kind of workout is best for you? What to eat and when? What's your goal? Weight loss, muscle gain, cardio endurance or just getting off the couch on a regular basis? There are very specific (and simple) ways to get there. The same is true for eating healthy or organizing your home. With a plan your actions become very clear and focused. You save time, energy, and money because you know what to do and how to do it!

3. Lack of time. This is one of the most oft repeated excuses I hear, and I know it's a real one. We're more time crunched now than at any other time in history. That said, we can't use it as an excuse because we're not going to get any more than 24 hours in a day anytime soon. The good news is - small steps yield big results and things like getting organized and committing to a fitness program don't need to take longer than 30 minutes a day. In fact, as far as workouts are concerned an inverse relationship exists: the longer you work out the lower the intensity has to be to enable you to keep going. The higher the intensity, the shorter the work out - but you get great benefits because you burn more!

4. Lack of consistency. Of the 4, I think this is the biggest frustrator and dream dissolver. And again, I plead guilty here! Let me give you an example. You decide (right now) that you want to get in shape for the summer. Or you want to clear out the dead weight of winter clutter still lurking in the garage or basement. Great idea. You make your plan and begin with a bang. You work consistently for 2 weeks or a month and achieve a level of success. You feel pretty good about that so then you take a little break. Soon you've fallen off your commitment wagon a few more times and then you start to lose momentum. Maybe the weight starts to creep back, the clutter piles you didn't quite finish begin to spread. . .Or maybe you've set a 3 month goal for yourself and by the end of that time you don't see the results you had hoped for and you get discouraged and give up.

Remember - if you're not consistent, you're non-existent. Lack of consistency will steal your joy. You don't deserve that!

Monday, June 1, 2009

The cost of disorganization is high. For instance?
•late fees on bills and credit card payments
•poor credit rating for late payments
•overnight fees for mailing time-sensitive information
•loss of early bird discounts
•time & money wasted on upkeep and maintenance of unnecessary stuff
•storage unit costs
•loss of non-convertible living space
•time & money wasted looking for or replacing misplaced items
•stress-related health issues

A recession is already a stressful time requiring more attention than usual to lessen the cost of disorganization and poor health fallout. The best part is it's totally preventable! Read the following 5 tips to see how.

#1: Think Lean: Cutting Financial Costs
It takes time to review your finances, it's tedious and no one wants to do it. It also takes a lot of organizing skills just to find and sort through papers, plan and schedule the related tasks.

It took me a few hours to find hardcopies or backup of all the financial information I wanted to review, putting it into a format I could make sense of and then implementing the cost cuts and adjustments I wanted to make. But after I finished I felt great and I succeeded in: cutting my car insurance by 30%, adjusting client billing rates, cancelling two recurring charges on my credit card, getting a better deal on my phone and internet service, buying cheaper health insurance, and narrowing my marketing plans. I'll save over $1,000.00 a year.

So getting lean is well worth the effort. If you'd like to give it a try, but don't know how to get started, contact me for a consultation on setting up a simple profile you can manage yourself.

#2: Think Thrift
What do you already have that you can use rather than buy new?
But wait! That doesn't mean go overboard by saving all your stuff unnecessarily - "just in case." During a recession you might need your living space more than you need your stuff. You may want to convert a spare bedroom, basement or garage into a home office or space for a renter. So thin out that unnecessary stuff by continuing to recycle and resell even if you reuse and repurpose.

For example - what do you do with those super old textbooks and encyclopedias from the 70's that ebay doesn't want, the library doesn't want and even freecycle.com turns down? Donate them to a large charity like the Salvation Army. They will donate the books to a recycler who assures that the entire book gets ground up. The books are recycled into cardboard and other low grade paper and not dumped in the landfill. The books are re-born into something useful, and everybody wins!

#3: Don't Freeze - Focus!
Getting focused is largely about what you choose not to do, rather than what you choose to do. It's a matter of setting aside other work or projects to concentrate on a priority, a kind of temporary clearing the deck of distractions so you can reach a goal. Getting focused is how we get things done. During a recession, there can be more things to get done than usual. Watching our money, making repairs rather than buying new, shopping with coupons - it all takes time. And sometimes the sheer volume of what we have to do makes us freeze right in our tracks.

#4: Health is Wealth now more than ever.
Stress over economic concerns and job worries wreaks havoc with your immune system and your health in general. Fast food sales skyrocket during these times as people (mistakenly) believe they are saving money and getting more bang for their buck. Eating cleanly and well does not have to be expensive. If you can't afford the health club or are cutting back, you can create a home gym for almost nothing and still get a fantastic workout in 30 minutes contact me to find out how. And walking - one of the best exercises in the world - is free. There are lots of hills in the Seattle area to help you firm up your quads and glutes in no time! Now more than ever you need to put yourself at the top of your own list!

#5: Get Closure and Just Do it.
Projects that never get completed and constant barrage of more and more tasks to do can really take their toll on you. I'm a big fan of closure. That means that if you take on a new volunteer obligation, finish the work on an old one and close it down. Closure also means be real about your daily to-do list. Why torture yourself with a long list you can't realistically accomplish? Instead of 30 items, put 20 on there and finish/complete/bring to closure 15 of them. Now, that's a good day!

Part of what generates our bottomless to-do list is the fact that we are "always on". Besides email, cell phones, and text messages, there is now Facebook, MySpace and Twitter generating more contact, more communication, and more action. "Always On" has its place and a huge positive side. But it can mean that your day swells up with even more things to do. If you're challenged to be productive now, adding more can put you over the top, physically and emotionally. Be smart about how you handle yourself. Remember, "Just because you can doesn't mean you should."

Thursday, May 28, 2009

We're doing the Mediterranean


My close friend (and an amazing personal chef/caterer) and I are going on a trip to the Mediterranean - diet that is. Long touted by health gurus like Dr. Andrew Weil, it's simple to follow - for weight loss and maintenance, nutritional health and anti-inflammatory properties.

It's relatively low in meat products - except for healthy fish, free range chicken (and a bit of hormone free beef thrown in). Eat lots of fruits and vegetables from the rainbow (all colors), healthy fats (extra virgin olive oil, nuts, avocados) and whole grain, high fiber, non-refined carbohydrates.

What I'm discovering is that there's no contradiction between food that tastes good and food that's good for you. And what I used to think was willpower (how does she ignore that cheeseburger and fries on the menu in favor of a sesame salmon salad?) really isn't.

The better I feel from eating healthy and exercising in a variety of fun ways, the more I'm unwilling to give up that feeling for a junk food fest! By George I think I've got it.

And if this dyed in the wool junkaholic can do it - ANYONE can!

Tuesday, May 19, 2009

Creating Wellness in Your Home


Every aspect of your life — the place you live, the people you live with, your friends and acquaintances, the things you do or don't do, the things you own, your work, even things like pets, music, and color affect how you feel. If you are concerned about your mental health or the quality of your life, you can do many things and make changes in your life that will help you to feel much better.

The space where you live — your home — profoundly affects your wellbeing. Does your space reflect what you want in your life? the following questions may help you decide if you need to make some changes in living space.
Do you look forward to going home and do you feel comfortable in your home?
o If not, why not? For instance, you may not like your living space because it is cluttered and messy. Or it may be too noisy. What could you change about your home that would make you want to go there and feel comfortable there?

Do you feel safe and secure when you are at home?
o If not, why not? What could you do that would make you feel safe and secure when you are at home (for example, get new locks, move to a safer neighborhood)?
You deserve private space in your own home for your own things, a place where you can go and know you will not be disturbed. Do you have private space in your home that others respect?
o If not, why not? What could you do to have private space in your home that is respected by others (for example, collaborate with the people you live to arrange private space for everyone, divide off a section of a room with furniture and make it your space)?
The people you live with should treat you well and help you feel better. You should be supportive of each other. If you live with others, do they treat you well and help you to feel better?
o If not, why not? What could you do so the people you live with treat you well and help you feel better (for example, discuss it with them, telling them how you want and need to be treated, move out, ask others to move)?
Some homes require lots of upkeep while others practically take care of themselves. If your home requires lots of upkeep, it may be difficult for you to keep up when you are having a hard time. The stress of not taking care of things that need attention can cause or worsen difficult symptoms.
o Is your home easy to take care of? If not, why not? What could you do to resolve this problem (for example, move, hire someone to do some of the upkeep, ask for help from family members or friends, trade tasks with others)?

Thursday, May 14, 2009

What's Stopping You?

You’ve got the symptoms of C.H.A.O.S. (Can’t Handle All the Overload Syndrome)

 Spending too much money and time replacing items lost to clutter
 A cluttered, crowded space – too many possessions and no storage system
 Mountains of paper and no idea what to do with it
 Wasted time hunting for important documents (paper or electronic)
 Late or missed appointments or meetings
 Crunched time schedules, feeling rushed – never enough time
 Spending too much time on low priority items, not aligned with important goals
 Unfinished projects or tasks which keep resurfacing and cause frustration
 The feeling you are constantly working but never accomplishing anything meaningful
 You aren’t enjoying your life!

Don’t believe the myths. . .

Myth #1: Getting organized is too complex and time consuming.
Fact: It doesn’t have to be! Take baby steps. Consistency on even a small scale will give you momentum, motivation, and results. Start right where you are!

Myth #2: If you’re disorganized in one area; you’re disorganized everywhere.
Fact: No one is disorganized everywhere. The trick is to use the skills where
you are organized to apply to the areas where you aren’t.

Myth #3: Being organized will stifle creativity and spontaneity.
Fact: Wrong! Organization increases your self confidence and adds to your worth and value both at work and in your personal life. It helps you deal proactively instead of reactively with people and situations. You are less distracted and therefore able to be more creative.

Myth #4: You can’t get organized unless you have time to do it all at once.
Fact: Organizing even a tiny area of your space, schedule, or priorities can bring immediate and satisfying results. The point is to just get started.

If you feel shame or embarrassment. . .
Reality: Facing your situation and making a decision to change is the first step to breaking the bondage of clutter. Congratulate yourself – don’t beat yourself up!

Friday, April 24, 2009

Cleaning Out Your Resolution Closet

It's easier than you think. Stop believing the gift of a healthy, organized lifestyle is too hard!

You've been asking me for simple solutions to your quest for fitness, an answer for overwhelm and SIMPLE solutions for disorder! While technical answers to these questions are easy, what continues to keep me up at night (in a good way) is WHY we do what we do (or don't do) and how that relates to HOW we are or aren't sticking with our healthy lifestyle goals.

Since I began the process of evolving my organizing business into healthy lifestyle coaching, I've been researching, masterminding, and coaching with other coaches.

And I'm excited to share with you my personal Top 7 Simple Mind Shifts I use with my private coaching clients and that have radically altered my life - meaning I have better health, more energy and have more time to do what I love - in an easy and relaxed manner and a healthy and positive way!

At 51 years of age, (my birthday is in two weeks!) I don't want to spend even one minute on a life I don't totally enjoy! I need my energy! No matter how you slice it, I've already lived more of it than I've got left! Regardless of your age, I want to create an urgency in you to live better now - don't wait!

What disorganization and life chaos does to you goes far beyond chronic lateness or not being able to find things. It's erodes your self esteem, your energy and well-being - making it harder for you to live your divine purpose and give the gift of yourself to those you love.

Getting to the benefits of stresslessness shouldn't be stressful! If you're wondering what happened to your life fitness resolutions (getting organized and fit heading the top of all lists!) you're not alone.

Henry David Thoreau said it best: "Things do not change; we change." When we address and deal with the fears and insecurities inside of us - real change happens. You take it one step at a time.

Wednesday, April 15, 2009

4 Ways to Recharge Your Motivational Batteries

I received this comment on my blog recently.

"I am trying to become more organized and it is a daily awareness when I see papers piled, dust on the bureau, a messy area. I love to be organized and I love cleanliness...I have gotten lazy about staying on top of staying organized and keep waiting for the spirit to "move me". I am struggling with my energy to get organized and clean my house...which I know supports my life everyday."

Disorganization is more than just piles of stuff without a home. It's an expression of blockage in our lives - physically, mentally, and spiritually. And until we deal with the "why to" we won't ever keep up the energy to "how to." Clutter, whether it is in our homes, on our hips, or in our head is about feelings. It hampers how we feel about ourselves, our jobs, our social lives and our finances.

If you struggle with keeping up the energy to organize and maintain a healthy lifestyle - you're not alone. Life happens when you were making plans to declutter the house, work out 5 days a week and eat clean, nutritious meals 5 or 6 times a day. Suddenly you find yourself back in your rut wondering how you're going to get back on the life fitness horse. Here are 4 ways to re-charge those motivational batteries:

1. Focus on your RBGs (Really Big Goals). Identify what's REALLY important to you and use it to inspire you. Shallow goals won't keep you motivated for very long. What are you passionate about that you need a health, energy, and a fit lifestyle to maintain? Your business? Your family? Write down your RBG's and keep a copy with you to remind you what it's all about for you.

2. Start Doing instead of To Doing. To Do implies "ought to." There's no action behind it. In fact, our natural inertia and rebelliousness often flares up when we contemplate "To Dos." It means you've gone beyond thinking about it, but you aren't ready to take action. You're "fixing to do it", as they say down South. To Do something keeps us from committing to getting it done. Replace the To Do list with a Doing List. The Doing List motivates you to commit to a set of actions that you are taking right now, in the present. And the present is the only moment you have.

3. Do it afraid. We all make mistakes And our fear of making mistakes, which too often manifests as perfectionism and procrastination is teied up with our self-esteem. I know, I've been there. Perfectionism was "protectionism" for me. If I didn't finish a project, I could always say I was still working on it and not take the risk of what the outcome would be. It's sometimes safer not to make a decision, not to remove what's cluttering up our lives - or so our dark side will tell us. Not true! Be process oriented. Trust yourself and decide to decide. Regardless of the course of action you take, you'll be motivated and charged simply by taking that action.

4. Don't go it alone. There's strength in numbers so the saying goes and it is true. Join a mastermind group, hire a coach, or get yourself a clutter or work out buddy. Find a MeetUps Group. When you're tempted to stay on the couch (mentally or physically), you've got someone else to help you recharge your motivation.

Remember - baby steps taken consistently yield transformational results. Don't let fear and overwhelm sap your energy and keep you from living powerfully!

Wednesday, April 8, 2009

Preventing Metabolic Syndrome - What's That?

According to the American Heart Association, about 50 milliion Americans have metabolic syndrome - which is a precursor to type 2 diabetes.

This condition is characterized by:

high triglycerides
low HDL cholesterol (50 mg/deciliter or lower)
high blood sugar (120 or higher)
high blood pressure (above 120/80)
above average waistline (for women that's about 35 inches)

Genetics do play a role in metabolic syndrome, but it is mostly lifestyle according to doctors.

Exercise and eating clean are extremely important to combat this. Cut out the high fat, sugar and processed foods for a start. Regular cardio and resistance training sessions should be added as well. The American College of Sports Medicine recommends moderately intense cardio 30 minutes per day, five days a week (or vigorously intense cardio 20 minutes a day, 3 days a week) - plus 8 to 10 strength training exercises (with 8 to 12 reps of each exercise) twice a week.

Visit www.oxygenmag.com/metabolic for more information on how a healthy lifestyle can help you avoid dangerous medical conditions

Want to Be More Confident? Get Active!



Living a healthy lifestyle takes a lot of self discipline. The good news is, the greater the challenge, the more reward you get!

The premise is, if you can be successful in one area of your life, then you feel confident taking on other challenges. By living a healthy life you get a real sense that you can accomplish anything. Success breeds success in other words. You're more likely to set and reach your goals, and to rebound from failure.

Living healthy also lowers your risk of depression according to a 2007 study published in the American Journal of Lifestyle Medicine. Exercise is an active behavior, and active behaviors (versus sedentary ones) lead to a feeling of accomplishment. Studies also show that from a physical standpoint, exercise can greatly reduce anxiety. in fact, the study authors argued that workouts and clean eating (specifically a diet high in omega 3 fatty acids) can be a prescription to treat depression and anxiety.

When we're stressed, our body releases both adrenaline and cortisol. We need some cortisol to build muscle tissue, but too much can lead to a number of problems including lower immune system, weight gain (particularly increased belly fat) and general malaise.

Clean eating and working out is important to balance cortisol levels and keep them in check. You feel less stressed mentally and your body actually is less stressed - win win for you!

Sunday, March 29, 2009

How You Create Your Life Fitness Vision


I don’t need to tell you that the only person who can create your big adventure is you. You don’t start any journey without a plan or a road map or itinerary. Otherwise you’ll get lost.

The starting point for the change your want to create is the vision you hold in your mind for your own personal Life Fitness. Every aspect of your life is interconnected – what you own, where you live, how you eat and take care of your body. You won’t (or can’t) deal with your physical wellness if you’re trapped under clutter at home or work.

You start by opening up the space around you – both physically and emotionally – to lighten up your life. My experience showed me a connection between clutter and weight. I don’t have any studies to prove it – but many people who struggle with weight issues also battle with balance in other areas of their life – often in another form of consumption.

I know that I know this isn’t a coincidence! That’s why I’m committed to helping you see that home is the best place to start taking organizational baby steps that WILL create a ripple effect across all the parts of your life.

Start by asking yourself what it is you really want. Life can’t be perfect, but I think we all have our own unique vision of the life we WISH we had. When clutter fills your body or your space it blocks that vision – both literally and figuratively. Asking yourself what you want is a way of looking at things with a fresh eye and taking your beyond your present situation.

So what does your vision look like? Defining it in detail is the jumping off point for deciding what’s of value to you and what you need to let go.
Without the vision change is harder. Good intentions only go so far. I discovered this personally when I tried to make changes in my own life. I’d get up early to work out – for a few days, or a week or even a month. I stopped eating refined white sugar until a low energy day when I absolutely had to have an apple fritter from the local bakery.

We begin with enthusiasm, but the follow through . . . well, you know. It’s a lot easier to leave things the way they are than to take action. I know it only too well. It’s especially true if you’ve tried before and failed.
Guess what? The past doesn’t matter. It will take some time and some thought. The details may be sketchy right now. But you can do it.

And remember – the key here is MOVEMENT. You’ve only got one life. Live well.

Does Getting Organized Improve Your Health? Yes!


Chaos and clutter steal more than your joy – they steal your health. The solution doesn’t lie in counting calories and fat grams or religiously tossing your junk mail instead of letting it pile up on the counter. It’s understanding the relationship of clutter to your life and deciding to get your home and your life under control so you can live healthier.
If your home doesn’t support you physically and emotionally, you can’t adopt a healthy lifestyle. The goal of Life Fitness is to define the gap between where you are right now and where you want to be.
Organization is about control and balance. That’s also a key to healthy living. When your space is organized you feel less stressed and overwhelmed. For instance, an organized kitchen that is well-stocked with healthy, easy to prepare foods facilitates clean eating. You are less likely to reach for a frozen dinner or phone for takeout because you have other choices.
A clutter filled space drains your energy and motivation. It takes more effort to focus and make decisions. If you don’t make those decisions, the world has a way of sneaking in and making them for you. And if your world happens to be made up of too much TV, fast food, sugar and time on the couch – well, you get the point.
When I begin coaching with a client, we don’t start by racing through the house heaving things into the trash. We start by talking about what’s important to them – in their home, their schedule, relationships, and body.
I believe that when you shape your life your body will follow – not the other way around.
Your effectiveness is directly related to your connectedness.
Decluttering your space and your schedule is a major step toward a healthy, energized life.
I’ll leave you with my tips to live by:
• Break decluttering into small, manageable tasks.
• Decide to make it a way of life, otherwise the clutter will crawl right back and multiply.
• Use decluttering to teach you how to verbalize what’s important to you and to make choices based on your priorities.
• Rejoice over every space in your home where you’ve conquered clutter. It will motivate and inspire you.

Thursday, March 26, 2009

Get on the Ball!


Get on the Ball!

If your home gym contains just one piece of equipment, it's got to be a stability ball.

There are ball exercises for every part of the body, but I especially like to work the core using the ball.

A strong core is key for a healthy body. The core is basically the torso area - the abdominal muscles (rectus abdominis, internal and external obliques and transverse abdominis) as well as the erector spinae (3 pairs of muscles that run along the spine and stabilize your posture). If you're over 40, you may have noticed that if you do gain some excess pounds they seem to go right to your midsection more than they ever did.

The combo of cardio exercise, strength training, core work and clean eating will melt off that weight and keep your middle strong and toned.

Here's a dynamite core exercise for you (and there are many more in my new e-workbook - The Busy Women's Workout Guide - coming in April):

Clamshell Crunch on Ball

Starting Position
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.

Action
EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perfom a double crunch.

INHALE: Slowly return to start to complete one rep.

Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body-- concentrate on using abs.

Is Your Clutter Making You Fat?



I don't believe you can take control of your health and well being unless you make the place you dwell a happy, peaceful place. Winston Churchill said, "We shape our dwellings and afterward our dwellings shape us." Good health and a clutter free lifestyle go hand in hand. If you don't respect yourself enough to create a happy space to live, are you really going to treat your body any differently?

Your home is the center of your life. It's a reflection of who you are and how you choose to live. Physical and emotional clutter get in the way of your relationships, your happiness and your health. It's hard to move. It's hard to focus and stay motivated.

One client of mine mentioned how guilty she felt walking past the bookshelves filled with workout DVD's she'd never used and the elliptical machine that was now covered with laundry. (I have NEVER done a major declutter in a home that contained a workout machine that was used regularly.) Another talked about the persistent low level of stress she felt when her home got cluttered. She felt out of control which triggered emotional overeating.

There is a ripple effect (those baby steps that lead to a quantum shift and breakthrough!) that decluttering has on every area of your lfe. Clearing away the stuff helps you clear away the patterns of thought and the behaviors that prevent you from living the way you want.

Is your clutter making you fat? Quite possibly.

The clutter that fills your countertops making it impossible for you to use your kitchen to prepare healthy meals. . .

The clothes you hang on to hoping you'll fit into someday that are stuffed in your closet . . .

The disorganized pantry crammed with unhealthy food . . .

The boxes and boxes of papers and files that you trip over. . .

The guest room so filled with clutter that you can barely open the door. . .

The dining room table you can’t sit down at because the surface is covered with unopened mail. . .

I’m not suggesting that every person who lives in a cluttered space is overweight. But there is always a burden when clutter is present – whether it manifests physically or emotionally – it exists.

When I help people declutter their space, we never start running through tossing stuff into a dumpster. We begin by talking about what matters to them. We focus on the larger vision of what they want their life to look like.

Everything is connected. You’ll never be truly healthy if the majority of your life is cluttered, stressful and overwhelming. You won’t have the energy to pursue exercise and healthy eating. It’s that simple. Think through your body-home relationship and resolve to clean up what’s cluttering them both. Then watch the weight just fall away!

Thursday, March 19, 2009

Do you know your measurements?


Your health measurements that is. Throw out the scales and concentrate on your BMI and Girth Measurements for a truer picture of your fitness. The following are provided by the American Heart Association, 2008 and the American Journal of Clinical Nutrition.

GIRTH MEASUREMENTS:
Abdominal: More than 35 inches indicates overweight/obesity for women; 40 for men
Calculate: Measure your abdomen at its widest part with a tape measure.
Waist to Hip: Healthy for women: 0.70 to 0.88; 0.90 to 0.95 for men
Calculate: Divide the circumference of the waist at the navel by the circumference of the hips at their widest point

BMI (Body Mass Index):
Healthy: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 or higher
Calculate: Multiply your weight in pounds by 703, divide by your height in inches, and then divide again by your height in inches

Body Fat Percentage:
Healthy for Women Overweight Obese
Age 20-40 21 to 33% 33 to 39% over 39%
41-60 23 to 35% 35 to 40% over 40%
60-79 24 to 36% over 40% over 42%

Calculate: Do a skin-fold caliper test, which pinches the skin to measure subcutaneous fat, or use the bioelectrical impedance method (available at health clubs or visit www.bodytronics.com for a version you can purchase).

Spring clean Your Fridge & Freezer



Most people, it turns out, don't understand the dangers of improper food storage. The American Dietetic Association found that only 40% of consumers knew that eating food that has been stored in refrigerators warmer than 40 degrees Fahrenheit can increase the risk of food-borne illness.

Food poisoning and other food-borne illnesses are common. Last year, there were an estimated 76 million cases of food-borne illness in the United States, according to the CDC.

When in Doubt, Throw It Out

You can't always tell if a food has spoiled by its smell or appearance. Don't take chances with your health. The advice from the FDA: When it doubt, throw it out.

If food looks or smells strange, don't even risk tasting it -- just toss it. Mold you can see on the surface is just the tip of the iceberg; there could be poisons under the surface of the food that aren't detectable by the naked eye.

With a few foods -- such as hard cheeses, salami, and firm fruits -- you can cut the mold away, but be sure to remove a large section around any mold you can see. In general, food with mold should be tossed.

You already know that you need to throw out those containers of "mystery food" found in the bowels of your fridge.
But what about those jars of condiments that have been open and around for years? Most will stay fresh for two months on the door of the refrigerator. That part of the fridge is designed for storing condiments, because their acidic content tends to make them more resistant to bacterial contamination than other foods. Still, their quality is likely to decrease with time.

Food safety starts as soon as you leave the grocery store. Go home and immediately put away your groceries. Check the labels of foods to determine the best way to store them.
Make sure your refrigerator is at 40 degrees or less and your freezer 0 degrees or less. The only sure way to check the temperature is by putting a clearly visible thermometer inside each compartment (but not on the door). Check it often as temperatures can fluctuate, especially in warm weather. If temperatures get too high, adjust the controls.

It's also important to keep your refrigerator and freezer clean. Wipe up any spills immediately. And once a week, wipe down the interior walls, shelves, and rubber gaskets with a weak cleaning solution to sanitize.

Food Storage Dos and Don'ts

Here are some tips to remember when storing and using foods:
•Wrap foods tightly with two layers of freezer wrap before putting in the freezer or use shrink wrapping for an air-tight seal around the food.
•Store eggs in their cartons -- and don't keep them on the refrigerator door.
•Don't wash fresh produce until you're ready to use it. Store it in perforated plastic bags, and use within a few days. Bananas should not be refrigerated.
•To allow for air circulation in either your fridge or freezer, don't overfill the compartments. Without good circulation, it's difficult to maintain the proper temperatures.
•Store leftovers in tightly covered containers within two hours after cooking. Use in 3-5 days.
•Store food and cleaning supplies separate.
•Keep potatoes and onions in a cool, dry location. Don't refrigerate them or keep them under the sink, where moisture from pipes can cause damage.
•Check use-by or sell-by dates on food packages. Remember, these dates don't apply once the package is opened.
•Best-if-used-by dates are the most reliable ones to follow. They take normal handling into account.
•Put raw meat on the bottom shelf of your refrigerator, in a plastic bag. This will keep the juices from dripping onto other foods.

Food kept in the freezer so long that ice crystals dominate its appearance is safe to eat, since no organisms can live in subzero temperatures. And the nutritional quality remains intact. Still, you probably don't want to eat it -- the quality of this frozen tundra will certainly be less than ideal.
To prevent freezer burn, make sure that the food is tightly wrapped or shrink wrapped with freezer-quality wrap, and get as much air out between the food and the wrap.

Thursday, March 5, 2009

Recession Proof Your Life - 7 Secrets from the Pros

Believe it or not, when you are physically organized and good at managing your schedule, you make the most of your time, energy – and money! And in these challenging economic times, you want to maximize your resources in all 3 of those areas.
Professional organizers know that the secret to organization isn’t neatness or rigidity. It’s function. We know that once we help the client identify his/her unique organizational system and custom design it to fit their natural habits and the way they think – it brings out their absolute BEST self. And optimizes their resources, passions, interests, and abilities.
While getting organized doesn’t come naturally to a lot of people, it can be learned. Remember the key here is to think FUNCTION – not NEATNESS.

Here are a few tips from the pros:

1. Design your own system. Like exercise and fitness programs – cookie cutter, one size fits all solutions don’t work. So don’t copy someone else’s system or something you read in an organizing book. A good PO recognizes that you have a unique way of managing your lifestyle – so why try to adopt an organizing system created for somebody else’s life? Consider your own goals and habits and design your system accordingly.

2. Think zones. Or as Julie Morgenstern (Professional Organizer, seen on Oprah show) calls it – The Kindergarten Model. There are clearly defined zones for each activity – arts and crafts, building blocks, books, etc. Once you’ve identified the proper zone for your stuff and activities, it’s a no brainer to retrieve and put away items.

3. Start with the basics. Organize the most frequently used areas of your home first. Generally they take the least amount of time and will give you a big boost of confidence and sense of control. Examples? The entry way to your home that’s overflowing with coats, shoes, umbrellas and boots. Your bathroom, your dresser drawers. Your purse or briefcase. Your reward will come in the form of inspiration and motivation to take on the bigger projects later.

4. Know thyself. Professional organizers learn to know themselves and their clients really well. They know how to track a person’s energy cycles – noting when they have the most energy and when motivation and energy start to fade. They learn which activities will serve as natural energy boosters – like exercising, taking a healthy snack break, or a 15 minute snooze. Determining what conditions need to be in place for your personal peak performance insures you have the inner resources to complete tasks with less frustration.

5. How long can you focus? Do you know how long you can focus on any given task? Maybe you can write for hours, but getting through a 45 minute work out feels almost insurmountable. Once you know how long you’re able to focus on a particular task or activity, you will get results every time. The trick is to plan tasks that won’t be either too much or too little for the time you have available.

6. Buddy up or hire a pro. Getting organized can be difficult. Period. It’s emotional and sometimes draining. If you get caught up questioning what it is you need or how to go about it, you’ll never get to setting up a system. An outside perspective can be just the thing to keep you on track. Professional organizers or friends will take your particular needs at face value and help you build a system around them. My recession proof your life – one project at a time is a great way to get started!

7. Picture success. In 3D if possible. Imagine you are exactly where you wish to be. In detail. Where are you, what do you look like, what is your day like? Your environment? Visualization is an important element that will radically improve your success rate. See what it is you want and act as if you already have it. Write it down. If you’re shy about stating your goals, or act as if you don’t care whether you achieve them or not – it’s like shooting yourself in the foot. Remember – you’ll see it when you believe it!

Monday, March 2, 2009

No substitute for sweat

There's no substitute for hard work when it comes to working out - period.
According to a study at the University of California, Santa Cruz, the best way to improve your muscular strength, endurance, body composition and flexibility is through a combination of resistance training with aerobic exercise in a single workout.

In other words - before each set of resistance training you should perform a short bout of cardio - on a treadmill, stationery bike or run/skip in place. This elevates the heart rate and keeps it raised for longer than if you were to do only weights. This allows you to burn more fat and build more muscle in less time.

Essentially you'll transform your regular strength training routine into a fat-blasting, building triumph!

So crank up the intensity of your next work out and start seeing bigger results FAST!

Are you sure you know how to maximize fat loss?


I recognize that fitting in a daily workout can be challenging for most of us. The daily battle of juggling work and family responsibilities leaves little time for you. And the time crunch can seem even worse when you need to perform more than one type of exercise during a work out session.

The question is - can you do just a couple of miles of easy jogging on the treadmill, or a walk outside and you're done? Can you lift some dumbbells for 20 minutes or so and call it good? Unfortunately, the answer is no - not if you want to get fit and lose those extra pounds.

There are 3 types of workouts you must do if you want to maximize fat loss and build muscle and endurance: strength training, high intensity interval training and long duration endurance exercise.

Why? First, almost all fat burning takes place in the muscle cells. So the more muscle you have, the more opportunities to burn fat.

Recent studies have shown that strengthening a particular type of muscle fiber may maximize your fat burning ability. You have 2 types of muscle fibers.
Type 2 fibers are powerful muscles that contract very quickly. Type 1 fibers contract more slowly but are more fatigue resistant.

Developing the Type 2 fibers (fast twitch) can result in a decrease in body fat levels and improvement in metabolic function because they are able to increase fatty acid oxidation.

Then we come to high intensity exercise. Many people think that low to moderate level exercise is best for fat burning. NOT true! High intensity exercise burns calories and fat at a much faster rate, resulting in greater overall fat loss.

That being said, you still need to do the endurance type training. That means longer duration, steady state exercise. Endurance exercise still burns calories and has the added benefit of making physiological changes in your body that will make you a more efficient fat burner!

Studies have also shown that people who do both aerobic and resistance training tend to eat less than those who do either one or the other. The thinking is that doing both causes a shift in hormones that control appetite.

Friday, February 27, 2009

Your 5 Best Muscle Building Foods

I've done pretty well incorporating everything on this list except salmon. Can you believe I live in the Pacific Northwest and I DON'T like salmon? :( The good news is I can substitute tuna. :)

1. Chicken breast: This is about as lean as you can get. Skinless they have 7 grams of protein and nearly zero grams of fat per ounce.
2. Oatmeal: A slow digesting carb that won’t spike insulin levels. Keeps your arteries and intestines spic and span.
3. Salmon: Promotes muscle growth and is full of omega-3 fatty acids. Has 1.8 grams of omega-3’s per every 3 grams of total fat.
4. Cottage cheese: Eat it at bedtime. Its signature curds are primarily casein, the slow digesting protein that will carry your muscles safely through seven or more hours of enforced fasting, aka, your night’s rest.
5. Quinoa: This ancient South American grain is almost a meal in itself. It is a complete protein in that it contains all nine essential amino acids, and it is a slow digesting protein, full of fiber.

Thursday, February 26, 2009

Featured Article: Is it Trash or Treasure? Your Physical Treasure Guidelines


Your treasures provide the most complete picture of who you are right now. They represent the authentic you, the one you may have lost touch with over time. When you are able to separate the "stuff" from the treasures, you are confident that you're moving forward in life knowing you have the best things right along with you.

While some people regard everything as a treasure, and some have little regard for things - identifying treasures from clutter serves an important purpose for your life.

If you feel weighed down by clutter (physical or emotional), taking the time to separate the treasures puts you in the driver's seat to navigate a more complete, healthy transition to a lighter, more connected life - rather than just a temporary fix.

How do you know if it's a treasure?

Your treasures show the authentic you. They don't generate any mixed feelings. They are reminders of life lessons, meaningful memories of people, places, and things or valuable knowledge or insight you've gained.

Your treasures strengthen and empower you. They are a testimonial to what makes you feel good about you. They give you a sense of accomplishment, identity, character or achievement. Sometimes going through clutter can be a moving experience for my clients. Often an attitude of frustration and discouragement turns into an "aha" moment of rediscovering connection and passion just from taking time to visit your clutter with a selective and objective mindset.

Your treasures connect you. In my experience working with the chronically disorganized and hoarding behavior, I have been amazingly blessed to see clients' reconnect with their former passions once they have dug themselves out from beneath their clutter. It can be something as simple as being able to once again have friends and family visit you without guilt or shame. Or re-connecting to a former pastime you once were passionate about that somehow got lost in all the stuff.

As you analyze and select your personal treasures, it may be helpful to ask yourself:

What real (physical or emotional) value does this provide me?

If I disposed of it, what would I REALLY miss about it?

Would I re-create it again if I didn't have it?

Does it resonate to the authentic me? Does it represent me and and inspire me in my life right now?

If you apply these and your own treasure guidelines selectively, you'll be able to differentiate what's truly valuable to you and let go of the things that are no longer serving you and the vision you have for living life lighter.

Sunday, February 1, 2009

8 Ways to Keep Motivated to Stay Fit This Winter

1. Keep lifting. Surprise your muscles by mixing up your resistance training program. Now might be a good time to shift from free weights to machine weight training. Gym membership specials abound during January and February, the time when most people resolve to get back on the fitness horse again.

2. Try something totally new. Have you ever tried boot camp training? Or belly dancing? Or a hip hop fitness class? Now’s the time – grab a friend and enroll in a class this week.

3. Change your routine. Spice up your favorite activity. If you run outdoors, bring it inside for some high intensity interval training on the treadmill. Or if you’re a die- hard elliptical trainer, try walking outdoors.

4. Get a buddy. If you’re working out solo, try making a gym date with a friend or your partner instead of going to the movies or out to eat. Afterwards, relax with a couple of protein packed smoothies.

5. Set a new goal. Give yourself a new reason to work out. Pull out your calendar and circle the next big event you’ll be attending (wedding, vacation, party). Or sign up for a fitness event like a 10k run or cycling. Let that be your motivator to work out.

6. Get a gadget. Resistance training bands, the popular Nike fitness watch, downloadable workouts for your Ipod or MP3 player – there’s nothing like a new toy to raise your motivation level!

7. Eat the cookie. Buy the shoes! Don’t forget to reward your hard work. Reaching a fitness goal earns you an excuse to treat yourself! Get a massage, a new fitness outfit, or have a fun cheat meal with your friends. Whatever you choose, just enjoy it and don’t get the guilts.

8. Take a break. Typically, your body needs a 7 day rest every 6 weeks to help grow and heal muscles. That’s not possible for most of us, but pain or continual low energy could be a sign your body needs some R & R. Take at least 1 day off a week, and maybe a couple – just don’t be gone too long!

We're designed to move!



I’m here this week in frosty Chicago where the temperature hasn’t risen above 9 degrees for the past 5 days. Not one to break my workout routine, it was just too cold for me to run outdoors, although I did see several hardy joggers running along Lake Shore Drive. Brrrr! I opted for the relatively warm hotel gym and later relaxed with a yoga video in my room.

One crystal afternoon, my friend and I visited the Field Museum of Natural History in downtown Chicago. While walking through the Indigenous Peoples of North America exhibit I was struck by a placard which explained how our bodies today are evolved from the hunter-gatherer lifestyle. They spent a part of every day moving about either hunting for protein or gathering wild plants for food.

Because we evolved as movers we also require physical activity. We operate best on a diet of healthy protein and vegetables and low in unhealthy fats and sugar. So many of today’s chronic diseases (like diabetes, obesity and heart disease) are in part because we’ve abandoned the mobile ways of our ancestors in favor of more sedentary lifestyles along with more unhealthy eating.

The cold wintry weather, along with the museum’s gentle reminder that we need to MOVE was the motivation for this week’s e-news article – staying motivated when winter’s shorter, colder days sap your energy. Don’t let bad weather be an excuse for not working out! And if you can’t afford (or can’t make it) to the gym, you can design a very affordable home gym with just a few pieces of inexpensive equipment. Don’t know where to start? I’ll show you how – simply.

Our ancestors practiced intuitive fitness. They simply got up and moved, doing what came naturally to their bodies. Today, intuitive fitness is all about doing what you like to do and keeping it interesting, simple, and fun. Because the workout that works best is the one you DO.

Wednesday, January 14, 2009

Get er done - it's your present!



Have you ever noticed how a lot of what you deal with on a daily basis is actually old stuff? You find yourself continually distracted by the old or unfinished projects and tasks. And they can really zap the life out of you. For instance:
• The rising stack of magazines you ordered, but never have time to read?
• The healthy eating plan you started but by now the healthy food is rotting in the fridge, the cans of black beans are way past their expiration date and you’re back to living on cookies and cereal?
• The bathroom remodel that still needs the lighting fixtures installed?
• The too big/too small/those might come back in style clothes stuffed in your closet that you have to fight through every morning?
• Tax returns from the 90’s that still need to be filed?

And how about the birthday/wedding/baby gift you still haven’t bought and sent? The lunch and networking date you were going to make? The doctor’s appointment?
You get the point. All these things literally tie you to the past. And when you’re tied to the past, it’s the past - not what you want now – that is controlling your actions today.

For example, do you scurry past the guest bedroom packed with boxes you never unpacked from your move 6 years ago? Do you get depressed when you look at your action list from a week ago and realize that the same things just keep resurfacing – little irritants that distract and drain you?

Not only do you have to deal with your day to day events, but you’re strapped with a back pack full of yesterday’s leftovers. And every day that you allow more and more to accumulate, it gets heavier and heavier.
Today’s “shape your life moment” is this – take one small step to commit to finishing what you start.

And, as always, it’s just 3 simple steps:

1. Make a new commitment that any new thing you start will be completely finished – one way or another. You will either do it yourself, delegate it to someone else, or dump it off the list.

2. Start to clean up FULLY -- anything that happened in the past that still nags at you. Be patient, but persistent. Take time to carefully consider things in your own life. It’s easy to identify them – they usually make you feel negative in some way when you think about them (mad, sad, angry, guilty, embarrassed).

3. Get help if you need it! Don’t be proud and don’t just let it keep dragging you down! Ask for what you need from others, or hire a coach. Define exactly what it is you need and get their support in a concrete way. Just say no if responsibilities and commitments are stealing your time and your joy.

When you are living in the present and looking forward with expectation to the future, you don’t miss out on opportunities. When you’re distracted or brooding over the past, you tend to be blind to what’s happening in your life and miss out on future potentials. Who do you want to be?

Monday, January 5, 2009




You have plenty of good reasons why you're not exercising enough. But for every obstacle to physical activity, there are multiple solutions to help you get in a workout.
Try these strategies to overcome barriers to exercise:
Lack of time
Identify available time slots. Keep track of your daily activities for one week, and identify at least three 30-minutes time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, walk the dog, and exercise while you watch TV.
Carve out fitness appointments. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
Select activities requiring minimal prep time, such as walking, jogging or climbing stairs.
Lack of social support
Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.
Lack of energy
Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Commit one month to the endeavor and then assess if you feel more energetic. Unless you are overly rigorous in your workouts, you'll have far more energy than you did before.
Lack of motivation
Plan ahead. Make exercise a regular part of your daily or weekly schedule and write it on your calendar.
Make a regular date with a friend for an active get-together, and write it on both your calendars.
Join an exercise group or class that meets regularly.
Fear of injury
Always spend a few minutes doing light activity before and after your exercise session. Warming up and cooling down help prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. You can have one session with a trainer, get a prescription for physical therapy, take a book out of the library or start with an exercise video.
Choose activities involving minimum risk such as walking.
Lack of skill
Select activities requiring no new skills, such as walking, climbing stairs or jogging.
Exercise with friends who are at the same skill level as you are.
Find a friend who is willing to teach you some new skills.
Take a class to develop new skills.
Lack of resources
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community such as programs at colleges, community centers, the parks and recreation department, at work or at a YMCA or YWCA.
Poor weather conditions
Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Rather than relying on them as the basis of your routine, consider any outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as "bonuses"—extra activities possible when weather and circumstances permit.
Travel
Put a jump rope in your suitcase and use it.
Walk the halls and climb the stairs in hotels.
Stay in places with swimming pools or exercise facilities.
Join the YMCA or YWCA and ask about reciprocal membership arrangements.
Visit the local shopping mall and walk for half an hour or more.
Family obligations
Trade babysitting time with a friend, neighbor or family member who also has small children.
Exercise with the kids — go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids (there are several on the market) or just run around after them at the playground. You can spend time together and all get your exercise, plus the kids will be calmer after expending some energy.
Hire a babysitter and look at the cost as a worthwhile investment in your physical and mental health.
Jump rope, do calisthenics, ride a stationary bike, or use other home exercise equipment while the kids are playing or sleeping. (Take safety precautions to ensure they don't get injured if they have access to home exercise equipment.)

Purpose or Pointless?

January is my organizing month, and I’m right now in the process of evaluating my goals, projects, and stuff with a professional eye. I'm asking myself the questions I pose to my clients like:
• Is this project or task really important as it relates to my “gold plated” goals?
• If yes, what steps are needed to get it done?
• When would be the best time to do it—what time of day, what day of the week—to get the greatest benefit or cause the fewest hassles?
• Should I be doing this, or can I delegate it to someone else, like my virtual assistant or housecleaner?
• Is there a way I can streamline this task so it's easier to do in less time?

The crux is this – I want to be able to distinguish what has a purpose and what is pointless, because life and our goals are constantly changing. We need to take the time periodically to re-evaluate. What once had a purpose may now be pointless.

I've designated one hour on Sunday afternoon every week to sit down and look over the week’s priorities. I re-arrange in order of importance, add new ones, and delegate or delete anything I absolutely don’t have to do myself. Some weeks I'll need the whole hour, others I won't. But my goal is for projects to get finished by deadlines and to accomplish the key tasks that are going to advance or enhance my professional and personal life.

And most important, I want time for me – for writing, spending time with my family, exercise, and just being able to spontaneously embrace opportunities I’d like to explore.

With the new year just beginning, now is a great time to examine your space, time, and stuff with a critical “organizing” eye. Does it have a purpose or is it pointless?