YourLifeinOrder.com

Carpe Diem!

2009-07-21T13:25:00.000-07:00

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.

New 30 Day Audio Wellness Course for Women!

2009-07-10T10:21:00.001-07:00

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???

2009-07-10T10:14:00.000-07:00

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

2009-07-10T10:04:00.000-07:00

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.

Staying in Shape is Easier. . .

2009-06-22T09:59:00.000-07:00

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.

Age is Just a Number with Wrinkles on it

2009-06-15T15:17:00.000-07:00

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

2009-06-15T15:13:00.000-07:00

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!

2009-06-01T16:40:00.000-07:00

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."

We're doing the Mediterranean

2009-05-28T08:15:00.000-07:00

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!

Creating Wellness in Your Home

2009-05-19T14:43:00.001-07:00

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)?

What's Stopping You?

2009-05-14T21:16:00.000-07:00

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!

Cleaning Out Your Resolution Closet

2009-04-24T20:30:00.000-07:00

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.

4 Ways to Recharge Your Motivational Batteries

2009-04-15T14:41:00.000-07:00

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!

Preventing Metabolic Syndrome - What's That?

2009-04-08T07:56:00.000-07:00

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!

2009-04-08T07:53:00.000-07:00

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!

How You Create Your Life Fitness Vision

2009-03-29T10:44:00.000-07:00

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!

2009-03-29T10:43:00.000-07:00

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.

Get on the Ball!

2009-03-26T17:54:00.001-07:00

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?

2009-03-26T17:52:00.001-07:00

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!

Do you know your measurements?

2009-03-19T15:24:00.000-07:00

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

2009-03-19T15:19:00.000-07:00

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.

Recession Proof Your Life - 7 Secrets from the Pros

2009-03-05T08:20:00.000-08:00

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!

No substitute for sweat

2009-03-02T09:22:00.000-08:00

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?

2009-03-02T08:55:00.001-08:00

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.

Your 5 Best Muscle Building Foods

2009-02-27T07:31:00.000-08:00

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.

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

2009-02-26T17:00:00.000-08:00

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.

8 Ways to Keep Motivated to Stay Fit This Winter

2009-02-01T07:15:00.000-08:00

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!

2009-02-01T07:13:00.000-08:00

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.

Get er done - it's your present!

2009-01-14T15:32:00.000-08:00

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?

2009-01-05T15:14:00.000-08:00

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?

2009-01-05T15:13:00.000-08:00

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?

Eat the cookie - buy the shoes!

2008-12-19T11:02:00.000-08:00

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!

2008-12-19T10:53:00.000-08:00

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.

Conquer Your Inner Taskmaster. . .

2008-12-19T10:46:00.000-08:00

Ready for the New Year? Right about now, you’re thinking of how you can organize and plan better this year than last right? The stats show that getting organized and getting in shape top the list of resolutions every New Year. I can help you with both – but to get started, I’ve listed a few new organizers to help you get it all in order.
A planner should not be your largest piece of wall art or a collection of Post-its. You want simplicity, portability, and, above all, something that makes your life easier — whether you're a pen-and-paper visual person or a techie, a meeting type or social butterfly.

For the List Maker

CrossItOff.list is a simple ring binder - squared. One section has lined paper that's perfect for lists, last-minute bright ideas, and meeting notes. Another has sticky tabs you can use to help you delegate work, complete with carbon copies for keeping track of what’s happening — whether it’s your kids or your staff. $10, GetButtonedUp.com

For Gadget lovers

Blackberry, Palm Treo, Iphone – PDA phones are the way to go if you’re 24/7 cell. They’ve got wireless e-mail, text messaging, Web browsing, and a calendar. Take photos, listen to music, and watch streaming (albeit tiny) TV. Check with your provider to see which PDA models they carry.

If you like your gadgets simple, the Palm Z22 is a small wonder. Store addresses, appointments, phone numbers, and photos; even keep a journal. Enter all the info using the handy touch screen, or sync it up with your computer. $100, Palm

For the Back-to-Basics Type

A vinyl cover guards the checkbook-size Whomi Organized Agenda against coffee accidents and sweaty palms. It includes an at-a-glance monthly calendar as well as individual pages for each week, with boxed-off areas for penciling in A.M. and P.M. engagements. $28, Whomi

The Personal Eden planner includes all the traditional accoutrements — ringed pages for addresses and appointments, credit card pockets, and, of course, the trademark ruler/page marker — but adds a cute botanical-inspired theme. $35, Filofax

Three Free Web Options
Track the Family
Coordinate your crew's schedules with the downloadable MediaBee Dashboard Planner (Mediabee). Set up a calendar for each family member, add chores to the “honey do” list, keep a food diary, get directions, print out store coupons, and more.

Track Your Social LifeThe popular Google Calendar (Google Calendar) recognizes events mentioned in e-mail messages and lists them to the right of your Gmail window — you can add them to your calendar with a quick click. Access your calendar online or set it to ping your e-mail or cell with reminders.

Track To-DosSave a forest. Store your millions of lists on Ta-da List (Ta-da Lists), an access-anywhere Web program. Track your progress on holiday thank-yous or workouts you want to fit in before Saturday. Click Reorder and up-and-down arrows pop up so you can easily reprioritize — no eraser required. Click Share to e-mail a happy hour invite or remind honey to pick up the kids.

7 Ways to ReBalance Your Power

2008-12-19T10:45:00.000-08:00

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.

Have Fun but Stay Fit During the Holidays

2008-12-10T11:14:00.001-08:00

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.

Make Your Kitchen Fit!

2008-12-04T12:15:00.001-08:00

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?

2008-12-04T12:12:00.000-08:00

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.

Climbing out of the box

2008-11-18T10:12:00.000-08:00

I don't know about you, but the silver lining for me during this economic crisis has been surprising and quite enjoyable - I'm getting more creative. That may not mean much, but anyone who knows me would not describe me as creative. I'm an organizer to the max - linear, analytical, methodical. I live in the box, not outside it!

Not that I can't - or don't - come up with creative solutions for my clients in my business. But you wouldn't call me when you need to come up with an amazing color to paint your living room or ask me where to hang your incredible piece of art. Lately, though I've been blessed with some very creative aha moments both professionally and personally, which I believe have been stimulated by the relatively tougher times we're experiencing economically.

If you subscribe to any e-newsletters at all, you know what I mean. Effective marketing right now means thinking way out of the box - it's more than just cutting prices. To survive in this economy you have to not only be affordable but unique, relevant, and valuable.

When things are going well, we tend to take that fact for granted and we do what we do. We're focused on results, as we should be. But it's easy to lose sight of the bigger picture. Recently a friend who owns her own home management business told me she's spending more time finding creative ways to give her customers incredible value.

Maybe it's a little bit of not missing the water until the well runs dry, and that's not always a bad thing. Confucious said, "Consider the uses of adversity." What amazing idea could these tough times birth for you?

Sweat Out the Tough Times!

2008-11-18T10:09:00.001-08:00

My prescription for these tough economic times is to strap on your running shoes, pick up some hand weights and work it out! These uncertain times have ramped up everyone's stress level - including mine! And while you can be tempted to become immobilized on the couch, fence, or whatever - you need to do exactly the opposite.

In fact there is no better time than right now to focus your energy on your body and on you - be selfish! I find my mental clarity shoots up several notches after I get those endorphins pumping through my blood. Right now I'm depending on working out to keep me sane. The uncertainty of the economy, business dropping off and the need to be ever more creative and focused place more demands on me than ever. For a while I started feeling like a worm on a hook, wriggling first one way and then another - but still stuck!

That's when I realized that life is simply sometimes just tough. You can't change it, but you don't have to be overwhelmed or defeated by it. Emotional and mental pain can do a number on your health - it will leave you without passion, motivation or confidence. That's why taking care of your health - eating supportively and working out regularly is SO IMPORTANT. It shows us that we do have control over our choices and outcomes. It's a powerful reminder that we can contribute in a constructive way to our own well being.

I believe you feel the most alone and overwhelmed in life when you're no longer participating in something meaningful. What these tough times are teaching me is that I am building a stronger, more confident me! When my lungs are screaming as I run an 8 minute mile, I'm not thinking about the negative and messy parts of my life. I'm building my self confidence and my self esteem. It's a commitment I make every day to keeping passion in my life.

Now it's more important than ever to keep moving! Get off the couch and give yourself the attention and care you deserve. I'm right here to help if you need me.

Confused? Answers to 8 Common Weight Loss Questions

2008-11-10T08:41:00.000-08:00

We hear so many weight loss tips it's downright mind boggling. Should you eat after 8 p.m.? Will eating grapefruit help you lose weight? A team of nutrition experts gives you the skinny:

1. Does chewing sugar free gum and eating low cal foods like celery help burn calories?
Hardly enough to matter. This is called the "negative calorie" approach to weight loss whereby chewing low cal foods takes more energy for your body to chew and digest than the calories they contain. At a Mayo Clinic study, it was determined that a peson who a piece of gum every waking hour of the day would lose less than a pound in one month. Bottom line: Stop chewing and get moving if you want to lose weight.

2. Does coffee rev my metabolism?
Resounding yes, if you drink it black. Caffeine stimulates the nervous system signaling the body to release a small amount of energy from its fat stores. When you add milk, cream, or sugar it causes insulin levels to rise which diminish the metabolic effect.

3. Will I gain weight if I eat after 8 p.m.?
It depends. The most important factor affecting weight is the total calories you eat each day, not when you eat them. That said, skimping on meals during the day may set you up to overeat at night which WILL pack on pounds. Research is showing that eating a larger breakfast, a moderate lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to snack at night. Turns out grandma's old adage was correct: Eat like a king at breakfast, a prince at lunch, and a pauper at dinner!

4. If I'm rushed in the morning, should I grab a donut or whatever's handy or have nothing at all?
A donut is technically better than nothing, but not by much. The sugar, fat, carbs, and white flour are quickly absorbed in the bloodstream making your blood sugar rise so you will be hungry shortly thereafter. Over time this kind of eating may lead to weight gain. Studies at St. Louis University showed that women who eat carb rich meals over high protein ones ate about 400 more calories and had stronger cravings over the next 36 hours. Skip the cream filled and cake versions, and muffins.

5. Should I blot the oil on my pizza to cut calories?
It will help. Blotting a medium sized piece of cheese pizza can remove up to 50 calories and 5 grams of fat. But blotting won't help you if you're ordering cheese stuffed crust, meat-lovers, or double cheese pies which can add up to 800 calories per slicke and contain more than a whole days' worth of fat and sodium. Order with extra veggies and half the cheese and switch from deep dish to thin crust.

6. Does exercising on an empty stomach burn more fat?
It does, but if you're like me, you might not be able to work out as long or as intensely as you would if you had eaten first. A 200 calorie snack about 30 minutes before working out could actually help you lose weight in the long run, because you're able to work out longer. Exercisers who work out on an empty stomach may become so hungry post workout that they make poor food choices. Eat a banana, yogurt, protein drink or bar before working out can give you the energy you need to crank up the intensity.

7. Does eating grapefruit help you flush fat?
Despite the long standing rumors on this one, there is no science behind any food burning or melting away fat. If you lose weight on a grapefruit plan it is probably because you have cut calories by restricting food intake.

8. Does eating carbs, fat, and protein separately help with weight loss?
Nope. Food combining has gone in and out of favor over the last 10 years. The theory is that different food types (proteins, fats, straches, sugars, etc.)require their own digestive enyzmes in order to metabolize properly. The claim was that mixing these groups or eating them at the wrong time could cause weight gain. Recent studies indicate that a balanced diet worked just as well if not better (consuming healthy carbs, protein, and healthy fats at meals) than food combining plans.

Holistic Fitness Program

2008-11-07T08:52:00.000-08:00

True wellness springs from a deep connection with the physical, mental, and spiritual. You can't have one without the other. As my own training has progressed, I've learned to tap into this connection in a way I'd never even thought about when I was younger. I started taking better care of my home environment and organized my work load more efficiently so I'd have time to train. I worked on reducing stress and eliminating activities and people who drained my energy.

I took time out to go within (I'm a yoga reject, but I'm learning to love it!) to create more focus and calm the ADD hummingbird that always threatens to derail me. And it worked! When I ran 8 miles in slightly over an hour, I experienced a confidence and power that made me feel on top of my game. At 50 I feel better than EVER!

The way I did it was one simple change at a time. For once I didn't try to eat the entire elephant in one sitting as I've been known to do. I started slowly and let the momentum build. The results have been nothing short of amazing.

There is no better time for you to think about you and to focus on your health. Don't hunker down and cease moving. Begin with one small change and watch the quantum effect it will have on your life.

People First

2008-10-01T10:45:00.000-07:00

If you had to step over piles of clothes, papers and unidentifiable "stuff" just to get to your kitchen table, you're not alone. Studies show that although families are smaller, homes are larger than ever. Even with the current financial crisis, we're still taxing our credit cards and filling up our spaces with more. We've been led to believe that things bring us happiness and it's a hard habit to break.

What a good professional organizer must do then, is to uncover what's really going on underneath all the stuff, which can often be painful, but life changing too.

Clutter and too much stuff robs people of so much. It destroys intimacy, it promotes tension and steals playfulness. All of which are key to good relationships. The stuff takes over. It robs you psychologically. You can't be at peace.

If one person in the home tends to perpetuate clutter and disorganization it can be like living with an alcoholic. The family becomes pivoted around the clutterholic and the relationships become strained and tense. At first glance it may not appear as serious as substance abuse, but when you scratch beneath the surface you are likely to find feelings of resentment and lack of respect.

Everyone feels the effects of the clutter. One of my clients complained, "I can't do the things I want to do with my kids because of all the piles. I can't help them with their homework because there's no space. My relationship as a dad is compromised by all the stuff in the house."
Once we get over the fact that we don't need the stuff and that all that stuff is actually hurting our relationships we realize that what we need is each other.
Are you hiding behind all your clutter? Is it a way to avoid intimacy? Take a look in your bedroom before you answer that question. If there's stuff everywhere, ask yourself why. It doesn't matter if you're single or have a partner - you can't nurture yourself or others while you're wading through stuff.
Think about the people you love and what they mean to you. Wouldn't you trade your entire house full of stuff if it meant keeping them with you just one more day? People first. Then things.

Making Peace with Order - and Disorder. . .

2008-09-08T08:02:00.001-07:00

Last week I learned a little more about myself and my passion for organization. Or is it a little bit of OCD? My mother was here in August for her annual visit. We got to talking about "the old days" and she mentioned off handedly, "Well, you know what your uncle used to say about my mother's side of the family. The best way they could control their lives was to reorder the towels and make sure everthing was in its proper place. We couldn't even go out to eat until your grandmother had walked through the entire house making sure every room was in order."

Later I thought about that conversation and my possible roots of compulsion that lurked beneath my desire for order. Did I inherit my mother's and her family's belief that if our living space wasn't perfect, everything - not just the house - but our lives - would fall apart?

I think my grandmother and her siblings used the rituals of order to combat the powerlessness they may have felt as Italian immigrants struggling to make a life in a new country while their father slowly died of tuberculosis in the upstairs bedroom. Order was their survival kit, their way to stay in control.

Of course the reverse can also be true. Disorganization and holding onto too many things is a different kind of survival kit, a pattern inherited from the past. We can heed these patterns, but don't have to hold onto them.

If your relationship with clutter is a "living survival kit" - maybe passed to you from another generation or another time in your life, can you afford to let it go? If it's an outdated coping mechanism that makes your life difficult or tough for those nearest and dearest, can you afford not to?

Hungry or Just Mindlessly Munching? Use the Hunger Meter Test. . .

2008-08-24T14:08:00.000-07:00

Before you sit down to eat, try this simple test:

1. Take a minute to assess your hunger level.

2. Rate it on a scale of 1 (ravenous) to 10 (totally stuffed).

3. If your hunger is at a 4 or higher, it's time to eat. Waiting until you're at a 2 or a 3 will put you at risk for overeating.

4. Start to slow down when you get to a 6 or 7 and reassess. Are you still eating to satisfy hunger at this point? Or are you eating for the sake of eating?

Want to get control of your eating? Dust off your intuition.

2008-08-24T08:43:00.000-07:00

Remember how you used to eat when you were a little kid? Chances are when your plate was put in front of you, you took time to give your food the once over, inspecting it, smelling it and touching it before you ate.

You didn't just cram it into your mouth without thinking and swallow it with hardly a chew. You pushed your plate away when you were full and no amount of cajoling or threats would make you eat more. And as a rule, you didn't plunge headfirst into a bowl of ice cream when you felt sad or lonely.

That's because as a child you were your own dietary Jedi Master and you didn't even know it. You were a master of intuitive eating. Intuitive eating is the practice of mindfully listening to your body's natural hunger cues instead of dieting or emotionally eating - and it can help you lose weight and get healthy.

New research shows that women who eat intuitively have lower BMI's (body mass index) than non-intuitive eaters. They also report higher levels of appreciation for their own bodies, and were less apt to judge their appearance as critically as those who did not eat intuitively. There are more studies that show that mindful eating can help you get control over binge eating and lower cholesterol levels and risk of cardiovascular disease.

It's easier than you think.

Here are a few thoughts to get you started.

1. Pay attention. Eating can often be automatic behavior, like getting dressed or brushing your teeth. You have to think about what you're doing and focus on your eating. Dinner at my house used to be called the "festival of wolves." Everyone in our family descended on the meal as soon as it hit the table like ravenous beasts and literallay "wolfed" it down - despite my poor mother's entreaties to "take your time - taste it!" Before you pick up your first bite ask yourself:

2. Are you really hungry? Is your craving from the head or from the stomach? Is it emotionally driven or is it real hunger? Rumbling in the stomach, low energy, headache or dizziness indicates you need to eat something. Craving a pint of Ben & Jerry's all afternoon means you probably don't need to eat.

3. Am I aware while eating my food? My grandfather used to admonish us to chew each mouthful of food at least 20 times before swallowing. At the wolf table, that was impossible! My brother and I were astonished this was even possible (outside of taffy or JuJuBees)! Do you use all of your senses when you eat? Mindful eating means awareness of not only food's taste, but it's texture, smell and sound. It helps you slow down and get pleasure from your meal or snack.

4. Am I multitasking while eating? Eating while driving, watching TV, or working at your desk greatly limits your ability to pay attention to what and how you're eating. It doesn't do much for your digestion either.

5. Am I listening to my body's signals to stop eating? The same way you consider when to start eating, be mindful of when you should stop. You should feel satisfied, but not stuffed or full. Stop eating when about half your food is gone and ask yourself whether you're still eating to satisfy hunger or are you just continuing to eat because it's there.

6. Want to cheat? Go for it! Lose the diet mentality and make your peace with your food indulgences - chocolate, potato chips, french fries. It will help lower your intense cravings. But you must set boundaries for yourself. Use individually wrapped servings or measure your portions to stay on track.

Now take the intuitive eating quiz in the right blog column and see how you measure up as a mindful eater.

In Praise of Women Over 40

2008-08-11T10:15:00.001-07:00

Smile – In Praise of Women Over 40!
By 60 Minutes Correspondent Andy Rooney (CBS)

As I grow in age, I value women over 40 most of all. Here are just a few reasons why:

A woman over 40 will never wake you in the middle of the night and ask, 'What are you thinking?' She doesn't care what you think.

If a woman over 40 doesn't want to watch the game, she doesn't sit around whining about it. She does something she wants to do, and it's usually more interesting.

Women over 40 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you if they think they can get away with it.

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 40.

Once you get past a wrinkle or two, a woman over 40 is far sexier than her younger counterpart.

Older women are forthright and honest. They'll tell you right off if you are a jerk if you are acting like one. You don't ever have to wonder where you stand with her.

Yes, we praise women over 40 for a multitude of reasons. Unfortunately, it's not reciprocal. For every stunning, smart, well-coiffed, hot woman over 40, there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year old waitress. Ladies, I apologize.

For all those men who say, 'Why buy the cow when you can get the milk for free?’ - here's an update for you. Nowadays 80% of women are against marriage. Why? Because women realize it's not worth buying an entire pig just to get a little sausage!

Your Words Shape Who You Are

2008-08-11T08:47:00.000-07:00

o "All that we are is the result of what we have thought." – Buddha
o "Whatever we think about and thank about, we bring about." – John Demartini
o "You create your own universe as you go along" – Winston Churchill 1874-1965
o "Whether you think you can or can't, either way, you are right." – Henry Ford 1863-1947
o "Take the first step in faith. You don't have to see the whole staircase, just take the first step." – Martin Luther King Jr. 1929-1968
o "You become what you think about." – Earl Nightingale
o "What ever the mind of man can conceive and believe it can achieve" – Napoleon Hill

These are powerful affirmations. Lately we've been bombarded by the notion of how to manifest the life you want through affirmation and intention. But can you create whatever you want just by affirming it?

Manifesting means to create, or make clear, beyond a doubt. An affirmation is a short concise statement said with passion, conviction and belief. An intention is an intended outcome that guides your actions.

But knowing this is only part of the solution. It's implementation of these powerful strategies that opens the door to creating what you want. For your affirmations to be effective you have to relax and allow your mind to really SEE and EXPERIENCE what you want to create.

Try this exercise. Sit comfortably in a chair, with your feet on the floor, eyes closed. Focus only on your breathing. After a few minutes you'll start to notice your awareness of your breath, and you'll relax. Begin to think about what you truly want to create in your life. Don't legislate it or judge it - just experience it. Put that desire into a short, clearly worded thought and repeat it over and over as if it is occurring now. Allow yourself to fully experience that you have already achieved what it is you want. This takes time and may not happen the first time you try this exercise. But it is key to manifesting - you must feel it with every fiber of your being. Don't affirm in the future tense, for example, "I will be debt free" or "I want to be debt free." Say instead, "I am completely debt free" or "I have the resources to pay all my bills in a timely manner". Keep your thoughts positive and in the present moment.

You may have heard this before, but meditation and prayer are powerful ways to train your mind to affirm and manifest what you want to create. Everything in creation starts with a thought. And thoughts become things. Words and thoughts are incredibly powerful.

You become what you believe.

Split Training or Full Body Workout - Which is Better?

2008-08-07T08:32:00.000-07:00

A client recently asked whether full body resistance training performed 3 days per week would achieve the same results as split training (training one body part per session, working out several days per week).

Here's advice from Cathy Savage, competitive fitness trainer and former body builder and professional dancer:

Yes! Full body workouts are beneficial to the body in two ways: They allow for greater energy expenditure per workout, and they allow for more adequate recovery from your workout. On the other hand, resistance training six days per week with double hits to each body part is sure to lead to overtraining. This kind of frequency can stunt the gains you’re making in the gym.

The best kind of workout should be a summation of the time spent in the gym and the subsequent recovery time. Poor recovery will produce few results – as though you didn’t go to the gym at all. Continuously pounding your body, trying to will it into submission, does not work. It’s when you rest that you grow muscle (or lose weight, depending on your goal).

Exercising three to four times per week, hitting the whole body every time, allows you to work each individual muscle group with greater frequency while burning a good amount of calories in the process. Whether your aim is to build or lean out, full body training can definitely supply the same amount of punch that your split training workout provided you before. Try mixing up your rep ranges each time you lift to maximize your potential in the gym. And follow up each workout with a healthy, well-balanced meal. You’ll be well on your way to seeing results in no time!

The Weight of Stress

2008-08-05T07:57:00.000-07:00

Stress manifests itself in all kinds of ways. It contributes to an increased risk for heart disease as you age and decreases your immune functioning. It can make you forego your otherwise healthy habits in favor of all kinds of bad behavior.

Stress makes you eat poorly, decreases your motivation to exercise and cause you to gain weight. An American Psychological Association study revealed that 43% of the individuals polled succumbed to overeating or eating unhealthy foods in order to manage stress.

But there's hope for the stressed - while roughly 50% of your stress response lies in your DNA (which means how you respond to stress is built into your genes) - the other half is influenced by your environment.

You can't change your genes but you can make choices that have a positive impact on how you respond to stress.

Next time you're feeling crunched by the pressure of stress, get control with one of these stress busters. You'll probably never live stress free, but you can grab hold of the steering wheel and keep yourself from careening off the highway!

1. Take your vitamins. B vitamins and magnesium are two of the most important nutrients for stress relief. Magnesium helps our muscles relax and B vitamins help regulate brain chemistry. Good sources of magnesium are pumpkin seeds and nuts. For B vitamins look to whole grains and vegetables.

2. Breathe. Increase the flow of oxygen through your body and you'll relax more easily. Inhale for 4 counts, hold for 2, and exhale for 8. for maximum benefit, repeat this exercise 3 to 5 times to reduce stress anytime.

3. Accentuate the positive. It sounds trite but it's true - when your schedule is crammed from morning till night it's easy to get spastic about not having enough time to get things done. Instead, focus on creating a small window of time for yourself - to work out, relax and regroup. You'll shift your mood and your responsibilities won't seem as burdensome. Take a 20 minute walk - it will do a lot for your sanity!

4. Write it down. Do a brain dump and get it out of your head. Releasing your stress on paper may help you determine your key life stressors. In one study, when people wrote in a journal about a stressful event 3 days in a row for about 20 minutes per session, their immune systems were functioning better and their stress levels were lower than those who wrote about random thoughts.

5. Stretch yourself. Cardio and strength training workouts definitely reduce stress, but don't underestimate the benefits of simple stretching. Even practicing one yoga pose a day can reduce your stress levels and improve your body's flexibility.

Room to breathe. . .

2008-07-30T08:20:00.000-07:00

Many of my clients tend to hold their breath or breathe very shallowly while exercising - especially when doing new routines or cardio programs. Proper breathing is important during exercise for 2 reasons: to deliver oxygen to the cells and to assist the rhythm of motion.

The exact timing of the breath depends somewhat on the exercise, but the general rule of thumb is that you breathe in during the relaxed phase of the exercise and out during the exertion phase. For example, you would exhale when you push off during a shoulder press. Focus on proper activation of your core to stabilize the trunk of the body and coordinate this with the breathing cycle. The main key is to listen to your body and RELAX - your body will signal you when to breathe.

Deal with that pain in the neck

2008-07-30T08:06:00.000-07:00

Today it's almost impossible to get through the day without using your computer. So it's no surprise that sometimes we get a radical pain in the neck! The most common pain is in the area of the trapezius and can become chronic. The good news is that a study published in Arthritis Care & Research has shown that exercise can alleviate the chronic pain your neck.

While general exercise is the typical prescription given by most health care professionals, the study revealed that you need to do specific strength training of the neck muscles for lasting relief - improving the isometric strength of your neck. Try a simple shoulder shrug with hand weights to help strengthen those muscles. Hold a weight in each hand with arms hanging at your sides. Raise your shoulders up towards your ears and release back down. Make sure the movement comes from the upper back and not your arms. Do this for 1 set of 10-12 reps, rest for 60 seconds and repeat.

Working Out Adds Years to Your Life - From LifeFitnessBlog

2008-07-17T11:28:00.000-07:00

We know it’s good for us to exercise but studies continue to show just how good it really is. The latest findings confirm, “People who exercise can add three years to their life, and their hearts reap benefits from something as simple as brisk walking a half-hour a day,” two studies suggest.

In a study conducted in Rotterdam, researchers analyzed more than forty years of information from the Framingham Heart Study, a long-running health analysis of suburban Boston residents. There were three groupings of participants which totaled 4,121 people: low physical activity, medium and high. The volunteers, who had kept track of how long they spent doing various activities each day, received scores based on the estimated oxygen consumed for their activities.

The results were as we would expect them to be, the group with the higher physical activity level lived longer. Life expectancy at age 50 for the medium activity group was 1.5 years longer than for the low activity group. The high activity group lived 3.5 years longer. The extra years were lived mostly free from heart disease. The study didn’t give details quantifying high, medium or low activity.

Other similar studies have found several ways to achieve the benefits:
 Walking for 30 minutes five or more days a week, either moderately or briskly, improved cardiorespiratory fitness. It worked just as well to walk briskly three to four days a week.
 Only fast-paced walking on five or more days a week also led to short-term progress in cholesterol levels.
The reality is if you set out to exercise 5 days a week, you will more than likely workout 4 days a week, if you set your goal at 60 minutes a session, you will probably do 45 minutes. To achieve results you need to be consistent so set your goals and stcik to it. Check with your doctor before you start any program of exercise.

Workouts Alone Won't Keep You Healthy. . .

2008-07-17T11:26:00.001-07:00

Fitness Quote from Life Fitness Blog:

"Far too many times over the next 12 to 15 years, it was brought to my attention that people who followed my exercise guidelines exactly but ignored their diet, their weight and their cigarette smoking had heart attacks at age 55."
- Kenneth H. Cooper

I loved this when I read it although I did have to read it a few times before it sunk in. I believe this is how many people view their fitness and how they think it should work. If they workout, they should lose weight. If they workout, they should be healthier. If they workout they should live longer. What they fail to “hear” is that exercise without proper nutrition and behavior modification when it comes to alcohol, smoking or drug use is not a fix all solution which will wipe the “unhealthy” slate clean. A proper lifestyle pattern of exercise, proper eating habits and preventive care - such as doctor visits and avoiding unhealthy behaviors is what extends the lifespan.

Tip the Scales in Your Favor. . .

2008-07-14T21:01:00.000-07:00

To tip the energy balance in your favor, start by determining how many calories you need each day to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15. That’s roughly the number of calories per day needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day (walking at a brisk pace, climbing stairs, or active, physical gardening). If you are less active, you’ll need to increase your activity to that level or reduce your calories further, or you will gain weight.

Weight X 15 = Daily calories to maintain weight
Daily calories - 500 = Weight loss

Let’s say you’re a moderately active woman who is 5 feet, 2 inches tall and weighs 150 pounds. If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that you need to maintain your current 150-pound weight. To lose weight, you will need to eat below that total each day.

If your BMI shows that you are overweight, you can set a goal of losing one to two pounds a week — a rate that experts consider safe. To lose weight, your daily food consumption should provide 500–1,000 calories less than your total weight-maintenance calories. So in the example of the 150-pound woman, reducing calories to 1,250–1,750 a day will produce the desired weight loss.

If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

Don't Leave Your Goals to Chance

2008-07-12T14:19:00.000-07:00

As a personal trainer and life fitness coach, I see many clients grabbing the weights and strapping on their running shoes before they know exactly what it is they want to achieve. My advice is to leave nothing to chance. Research shows that writing down your health and fitness goals makes them 95% more achievable. The more specific you are about what you want, the more likely you will do what is necessary to get it.

First, check your expectations. Are the goals you set reasonable? While it would be nice to lose 20 pounds in 7 days, there is no safe way to make that happen. Unrealistic expectations undermine your efforts and make it difficuilt to stay on track.

Look beyond the obvious. Set goals that can be measured with something other than a bathroom scale - like lowering your blood pressure by 10 points or increasing the distance you can walk or jog.

Keep track of your progress. Journal a record of the progress you make in keeping your goals. It will help you resolve to stay committed. Feelings of accomplishment will provide the fuel you need to continue moving forward.

Think carefully before sharing your goals. Sometimes it is a good idea to share your goals with family and friends and sometimes it isn't. Think about what feels right to you and trust your intuition.

Celebrate every achievement, milestone and moment! Reward yourself! it's a great way to stay motivated.
Review and revise. Life happens when you're making other plans. You may have to modify of change your goals to accommodate your situation.

The Magic 8 Rules for Healthy Eating

2008-07-12T14:14:00.000-07:00

1. Eat 5 meals per day. Smaller, more frequent meals boost your metabolism, increasing the rate at which you burn calories for some time after the meal. DO NOT SKIP the snacks, even if you aren’t hungry. Eat a little something. It will boost your metabolism and your energy level. As you get fitter, you’ll find you are burning more calories and will need the fuel.
a. Breakfast (DO NOT EVER SKIP BREAKFAST)
b. Mid-Morning Snack
c. Lunch
d. Afternoon Snack
e. Dinner

2. Redistribute your calories throughout the day. This is an extremely important aspect to weight loss that is often overlooked. The best way to PUT ON MORE weight is to skip breakfast, eat a light lunch and then power feed at dinner. The old adage from our parent’s day turned out to be true and will guarantee you shed pounds:

a. Eat like a KING at breakfast (biggest)
b. Eat like a PRINCE at lunch (moderate)
c. Eat like a PAUPER at dinner (lightest)
d. Add to that – 2 healthy energy boosting snacks per day

3. Consume 25-30% of your total daily calories at each meal and the remaining 10-25% comes from your snacks.

4. Be wary of portion distortion. Overly large meals actually cause your body to store fat. Consuming a large number of calories at one sitting makes your body secrete an abnormally high amount of insulin, known as an insulin spike. Insulin’s job is to take glucose (sugar) out of the bloodstream and lay it down as body fat – exactly what you DON’T want.

5. Set an eating cutoff time. Stop eating a minimum of 2 hours (and preferably 3) BEFORE BEDTIME. You don’t want to feel ravenous, but feeling a little hungry is a good thing – it’s your body’s way of telling you it is losing fat. Just this step alone will translate into some weight loss.

6. Eat from the rainbow. Eat a variety of healthy foods from all the colors of the rainbow – red, green, yellow, purple, etc. The greater the variety and balance of foods, the healthier you will be. This may take some attitude adjustment but try to think of eating clean as a gift not a punishment.

7. Strive for a balance of carbs, protein, and fats every day. .

a. Carbs are the major source of energy for the body and primary source of fuel for the brain. Without adequate carbs, you can’t burn fat efficiently.
b. Protein is important, but too much reliance at the expense of other nutrients puts strain on the liver and kidneys and will cause the body to break down its muscles to gain energy, resulting in weight gain.
c. Healthy fat is necessary for digestion, creating hormones, and increases your immunity to disease.

The healthiest balance is approximately:

50-60% of calories from healthy carbs
25-30% from fats
15-20% from protein

o Eat 2 servings of fruit and 4 of veggies per day
o Eat 5-7 servings of whole grains/day for necessary fiber

o Fats: Canola oil, avocado, flaxseed, omega 3’s from fish

o Protein: Eat high quality sources that are low in saturated fat.

8. Limit alcohol and drink a minimum of 8 glasses of water a day.
Alcohol has more calories per gram (7) than either carbs or protein (4)
Alcohol slows the metabolism and the effects can last for days.
You tend to eat poorly when drinking and exercise less effectively the next day.

What's the Calorie Story Anyway?

2008-07-12T14:11:00.000-07:00

Most people cut too many calories from their diet in order to achieve weight loss, and eventually give up out of frustration. You should only cut 500 to 700 calories from your daily intake to lose weight.
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

Cut your calorie intake by 500 to lose 1 pound each week or cut by 700 calories to lose 1-½ pounds each week. There are 3500 calories in one pound of fat. To lose 1 pound, you need a calorie deficit of 3500 calories. This calorie deficit should happen over the course of one week.

A diet with too few calories is hard to maintain and will slow your metabolism. Eat too many calories and you will not lose weight. The healthiest eating method is to eat 5 to 6 small meals per day and include a daily aerobic exercise program 5 days per week. This will increase your metabolism and help you lose weight quicker.

Finished Number 2!

2008-07-06T21:37:00.000-07:00

My friend Elaine and I ran our second 1/2 marathon last Sunday. Unlike the Seattle Marathon, this one was tough. We definitely didn't have as much fun as our Thanksgiving run. The hills were much steeper than they looked on the virtual tour and the weather was hotter than predicted. It took me almost 5 miles just to settle in, waiting for the adrenaline rush that never came. The hills came at us one right after the other, so we never had time to recover. Thanks again to the kind neighborhood folks who sprayed us with their garden hoses as we ran up those never ending hills!

The good news is despite the hills and heat, we came in only slightly over our last race time - just over 2 hours. We're in the process of deciding whether to train for the full marathon in November or just race more competitively in the 1/2. I'd love to start a training program for first time 1/2 marathoners.

It's a great gift we give to ourselves twice a year - running our race and keeping on going!

Link Between Breast Cancer and Plastic Water Bottles

2008-06-26T11:53:00.001-07:00

Bottled water in your car can be dangerous.

This is how Sheryl Crow claims she contracted breast cancer, as seen on the Ellen Show. Evidently this has been identified as the most common
cause of high levels of breast cancer, especially in Australia.

A friend's mother was recently diagnosed with breast cancer. The doctor
told her that women should not drink bottled water that has been left in a car.

He went on to say that the heat and the plastic of the bottle have certain
chemicals that interact and have been linked to breast cancer. The heat causes toxins from the plastic to leak into the water and they have found these toxins in breast tissue.
So FYI, just to be safe, use a stainless steel canteen or a glass bottle, otherwise don't leave your plastic bottles in the car in warm weather.

Squidoo Lens

2008-06-26T10:26:00.000-07:00

Check out my squidoo lens. It was fun to create and really easy. There's some book and dvd recommendations - and you're welcome to add your suggestions and comments.

Don't Break Your Heart

2008-06-25T11:13:00.000-07:00

According to the American Heart Association, cardiac disease remains the number 1 killer of women in the United States - more than all the cancers combined. Even if you are fit and healthy, heart health will one day become an important concern and accruing evidencde suggests that pre-menopausal risk factors dictate post-menopausal outcomes.

Lifestyle factors play an important part so keeping fit through diet and exercise is key. But researchers have long believed that your genetic risk of cardiovascular disease is one of the best predictors of future heart health. It doesn't mean you're destined to get heart disease, but it is a risk factor. Studies showed that young women with a family history of heart disease had more risk factors, but were also less likely to make lifestyle changes to improve heart health.

Get off the diet rollercoaster. While you need to keep your weight in check, weight cycling increases your risk of heart disease. In one study a voluntary weight loss of 10 pounds at least three times in your life was associated with a seven percent decrease in good cholesterol. Changes in metabolism may affect the heart.

Train your heart. Interval training workouts are one of the best ways to boost heart health. My time saver metabolism booster or calorie/fat blaster cardio workouts take between 30-45 minutes, and pack a powerful aerobic punch.

Contact me at robin@yourlifeinorder.com or robin@lifefitnesswithrobin.com to find out how.

Stress and Your Abs

2008-06-25T11:07:00.000-07:00

Did you know that stress can make you store fat in your abdominal region? The hormone cortisol is released in the body during times of stress. Cortisol can remain elevated for prolonged periods of time if you experience chronic stress. This hormone tries to protect and ready the body for "fight or flight" by stimulating carbohyddrate metabolism for fast energy.

Part of this process involves insulin release. The main point to remember is that when insulin is released, fat metabolism is minimized and the hormonal response is increased appetite. Knowing what stresses you out and taking appropriate steps to minimize it is critical for good health.

The 10 Biggest Nutrition Mistakes Women Make (even women in shape!)

2008-06-25T10:33:00.000-07:00

These are some of the most common diet mistakes that even women who consider themselves pretty fit can make. (Mea culpa - I've been guilty too!) With a little modification you can boost your fat loss and build muscle more effectively - so see if any of these apply to you:

1. Cutting carbs before a workout. Most women feel that getting lean means fewer carbohydrates. But you need healthy carbs to burn as body fuel. Eat a small meal, just enough to support activity. Focus on protein, healthy fat and slow digesting carbs about 30-60 minutes before workouts. Otherwise you're depleting your body of nutrients it needs to effectively burn fat and calories.

2. Diet and Exercise Short Attention Span
It's natural to try to opt for a faster, easier, shorter way to do things. But that won't work when it comes to fitness. Cookie cutter, one size fits all approaches don't work in the long run. To really know if a nutrition plan is working for you, give it a minimum of 6-8 weeks. Don't jump around and follow the latest craze or fad.

3. Eating Too Many Prepacked "Good for You" Foods
Those reduced fat, 100 calorie packs may look tempting, but the fact is, the majority of your meals should resemble their natural state with minimal packaging and come from the outer sections of the grocery store. That's where the produce, dairy, and meat are found. Only a few meals a week should come from plastic containers or microwaveable boxes. That includes power bars!

4. Not eating any sugar.
It's a prevalent assumption to avoid sugar - including fruits and sweet vegetables like carrots. These are healthy for you and should not be avoided. Eat as many vegetables as you can and make fruit a part of your daily diet.

5. Not journaling.
I pooh poohed the journal at first but it does make a huge difference. If you don't write it down, what works and doesn't work will be easily forgotten. With a food and exercise journal you can keep track of what you ate and did during your workouts and how your body responded. When you fall prey to portion distortion and skipping workouts and not holding yourself accountable - you will either add unwanted pounds or not lose the ones you've already got.

6. Reliance on caffeine and diet soda.
The borrowed energy you get from energy drinks and coffee will eventually cause your system to crash after it leaves the blood stream. If you find yourself addicted to caffeine, slowly taper off your intake over several weeks and be sure to eat clean, stay hydrated, and get proper sleep to keep your energy levels up.
Make diet soda a special occasion beverage - not a staple. Recent research shows that the artificial sweetners in these beverages may actually encourage consuming more calories, not less.

7. Cutting Calories After Workouts.
Many women don't refuel after workouts. Post-exercise is a time for repairing and refining your physique with nutrients. When you don't eat enough around your workout it's impossible for the body to spare muscle and increase metabolism, much less burn fat. It just keeps recycling itself to stay in survival mode. Take in a small amount of healthy protein and carbs immediately after exercising.

8. Battling cravings.
Over depriving yourself leads to bingeing. When you have a craving, indulge sensibly while controlling calories. Don't beat yourself up about eating something off limits. Take it in stride and move on.

9. Dieting to the extreme and as punishment.
Very restrictive nutrition plans will create a feast or famine cycle in the body. You can't live on 1000 calories a day. Your body will not function properly and anything extra you put in your body will be stored as body fat since the body recognizes your current state as one of famine. Regulate your calories by your daily activities. www.nutritiondata.com can help you figure out your daily caloric requirement.
View healthy eating as a lifestyle choice, not a punishment. Challenge yourself to find good food alternatives that appeal to you and taste good, to replace the bad ones.

10. Focusing on dieting - not clean eating.
Going "on a diet" is old school thinking that will cause your weight to yo-yo back and forth and weaken your immune system. Healthy, clean eating must be a lifestyle choice. Figure out a year round weight management plan that's more about balance than extremes.

8 Ways to See Weight Loss Results Quickly & Safely

2008-06-25T09:41:00.000-07:00

Ok, here’s the straight up skinny (no pun intended) – to lose weight in 8-12 weeks, you’ll need to work hard and be dedicated. I’m talking about an average two pounds per week weight loss, so every bite will count and every minute of cardio matters.
The goal is to lose weight while preserving and building muscle mass. To accomplish this, follow these 8 key points, stick with your training program and follow your healthy nutrition plan.

1. Increase cardio – maintain weights. Experts recommend up to 1 hour of cardio, six days a week. We are aiming for up to 1 hour, 4 days per week. Compound, circuit weight train or unilateral train 2 days per week. Take one day off per week for recovery.
2. Eat starchy carbs early in the day, taper off at night. You’ll burn them during the day and they will burn you at night! The only exception is after a long evening workout, where you will need to replenish energy. When making any starchy carb (oatmeal, pasta, rice, cold cereal), use a measuring cup to ensure you eat the correct portion.
3. Eat protein at least 3 times per day. Protein helps you feel fuller, digests more slowly, and helps to prevent muscle catabolism as you lose weight. 80-100 grams daily is good.
4. Stop eating 3 hours before bedtime. Oprah broke through one of her weight plateaus using this strategy. Don’t have ANY late evening snacks or late dinners.
5. Minimize restaurant meals. It’s almost impossible to control portions – they are always large. If you have to eat out, stick to no-brainers like lots of salad, veggies, chicken breast, or small amount of lean meat or fish. If you really want to be successful, you have to remove the temptations.
6. Don’t eat ANYTHING fried and stay completely away from fast food (unless it’s salad).
7. Have one cheat meal ONCE per week. Try to keep the meal under 700 calories and do not let the cheat meal become a cheat day, days, or week.
8. At the end of each week, set one goal to improve upon, like incorporating more veggies into your diet, drinking more water, or upping your cardio workout.

The Skinny on Diet Soda

2008-06-25T09:18:00.000-07:00

Lately the artificial sweetener leading to weight gain issue has been bandied back and forth quite a bit. Researchers suggest that these sweeteners may work counterintuitively by giving your body the go ahead to eat more food rather than less.

The studies are not conclusive and more research is needed, but the premise is that the sweet taste sends your body a message that you're taking in a lot of calories. But when your ingestive and digestive reflexes gear up for the high-caloric intake - they are met with the no cal or low cal sweetener and the body then gets the metabolic go ahead to eat more and consequently burn less.

Just to be safe, stay clear of of artificial sweetened foods as much as possible. Natural alternatives won't cause an insulin spike or confuse your system and lead to possible weight gain.

become what you believe. . .

2008-06-25T08:58:00.000-07:00

Exercise is one of the best ways to protect yourself against heart disease - an increasing risk among over 40 women. But what kind of exercise is best, and how much should you do?

The American Heart Association recommends 30 minutes or more of moderate activity per day as a good initial goal (and hopefully, build up from there). If you've been on the couch for awhile, start with a brisk walk 3 days a week. This step alone will cut your heart disease risk in half. Even mild activity, like walking at a reasonable pace a few times a week, can make a big difference in the health of your blood vessels. Raising your heart rate and dilating arteries modestly can help to lower your blood pressure and prevent atherosclerosis. Start with 20 to 30 minute walks three days a week, then build up to 30 minutes or more nearly every day. If you feel chest pressure, lightheadedness, or marked shortness of breath, see your doctor right away. If you're feeling good - pick up the pace!

Welcome to Life Fitness!

2008-06-24T23:00:00.000-07:00

Thanks for visiting my blog and welcome to LifeFitnesswithRobin - Over Forty "Fenomenal" Fitness for Mid Life women!

Visit me at www.lifefitnesswithrobin.com. I'm looking forward to getting to know you and your fitness challenges and successes. Good health is something I am passionate about.