Back from Hiatus!

    Thought I would share a few thoughts going through my head this morning.  The cycle of change has hit me once again.  This summer I began classes in college once again.  I am pursuing another degree in Health and Wellness, to broaden the horizon, so to speak.  My clientele has been pretty steady over the last few months as well, and my kids are literally growing like weeds.  My oldest grew a half an inch in 1 month! My youngest, grew 6 inches in the last year.  As you can imagine, I am also always on the hunt for sales, bargains and online deals to meet the demands of their wardrobe changes! 

   Now, it comes down to exercise, my eating habits, and my weight, I have maintained steadily, and fairly through the summer.  I have had some minor setbacks with injuries, but all in all I have maintained and keep striving forward. I feel healthier in some ways and more aware of how to push my body, where I need to make changes, and more importantly what I need to be eating and consuming for my health.  This brings me to an important point.  What are you feeding your body?  I am not going to sit here and say I never indulge in things that are not so good for me but I have learned that is an occasional treat.  Since it is breast cancer awareness month, I wanted to stress the importance of diet, not necessarily as weight control but as cancer prevention. A person's cancer risk can be reduced by receiving regular medical care, avoiding tobacco, limiting alcohol use, avoiding excessive exposure to ultraviolet rays from the sun and tanning beds, eating a diet rich in fruits and vegetables, maintaining a healthy weight, and being physically active. This, according to the CDC (Centers for Disease Control)  When there is so many choices out there for poor nutrition , such as empty calories in sugary drinks and sugary snacks, unbalanced meals which are outrageously portioned and full of unhealthy fats, we are essentially robbing and cheating our body of what it needs to function and regenerate health.

I have place a link in this post to clean eating tips that I find useful.  Choosing whole foods, unprocessed, minimally processed foods, is one step you can take to take in proper nutrition and remain healthy!

 

 

 http://www.huffingtonpost.com/livestrongcom/clean-eating-5-simple-ste_b_632545.html

Stress: The What, The Effects,The Control

Are you stressed out? I gave a presentation a couple of weeks ago on stress and ways to control its toll on our bodies. Thought I'd share some pointers. Have any further questions, or need more helpful tips? Just contact me!

Stress: The What, The Effects,The Control

What is stress exactly?

Our perception of an event, stimulus, or demand. In general, the word "stress" is used to describe an event or a schedule that is hectic.  For example, we say, "My schedule is stressful". In actuality its OUR perception on how we handle things around and in our lives. Stressors are part of life, they come in good and bad forms. Being able to balance all is vital to controlling stress on our bodies.

Examples of what causes stress:

Environmental issues: We live in a world where concerns of rising crime, decreased standards of living, job insecurity, loss of sense of community and threats of violence of terrorism and war are common.

Life Events: Marriage, divorce, births, deaths, changes in financial status or in lifestyle (including chronic illness of a loved one or yourself) can all cause stress.

Stress Responses

Fight or Flight Response: We either face a threat or run from it, usually this is an isolated incident.  At this stage, heart rate, breathing, and perspiration increases. Adrenaline is released into the bloodstream, our pupils will dilate, and our muscle tension increases. Energy is diverted from our internal organs to ready our cardiovascular system for action.

General Adaption Syndrome: This process enables the body to deal with stress:

1.Alarm Reaction: Equivalent to the fight or flight response.

2.Resistance Stage: This stage at which coping and adaption occurs to stress. There is increased cortisol secretion. The body defense mechanisms will weaken at this stage if stress is not managed or resolved.

3.Exhaustion Stage: When adaption to stress occurs and the high levels of cortisol begin to have negative effects on the body. This is also referred to as chronic stress.

Negative effects of Chronic stress

High levels of cortisol:

Increased risk for metabolic disorders, such as type 2 diabetes, hormone imbalances, and weight gain.

Weight gain: Increased cortisol is an underlying issue with the inability to lose and maintain weight loss. Weight gain can also be contributed to lack of sleep (which could lead to late night snacking and increase calorie intake)

When it comes to sleep: Make sure you are getting 6-8 hours each night.

Ways to Combat stress  and weight gain

Change your diet: Instead reaching for the high sugar, highly processed comfort foods that we crave under stress, take mindful control. Opt for high fiber, low sugar, minimally processed foods.

Exercise-Exercise-Exercise: A regular workout routine with cardio and weight training helps reverse the damage caused by stress. It contributes to hormone balance, releases endorphins, which in turn, reduces stress helps alleviate mild depression, and aids in a more restful sleep.

Be Realistic About Everything: Yourself, your loved ones and about your expectations about life in general.

Seek Support: From friends, family, and professionals.

Be Good To Yourself: Give yourself permission to make mistakes, say no, and change your mind.

CleanYour Desk, Unclutter Your Life : A cluttered life, surroundings, etc, create a clutter mind, when things are organized and put away, the mind runs much clearer.

Anticipate and Plan for Stressful Times, People, and Situations: Holidays, financial problems, etc. We all know its going to happen. Again, take mindful control and gain the perspective of event preparation.

Learn to RELAX: Practice deep breathing techniques, meditate, and practice yoga.

TREAT YOURSELF KINDLY!!!!! This is a health-giving attitude that reduces wear and tear and conserves energy. Being kind to yourself, taking care of your body should be of high importance on your list of priorities. Remember, this is not selfishness, this is ensuring that you are at your very best to take care of others around you!!!!

A Real Hot Chocolate Is A Chocolat Chaud for the Heart

A Real Hot Chocolate Is A Chocolat Chaud for the Heart

Patience: Growing Virtue While Shrinking The Waist Line

"Patience is a virtue" - (author unknown)

In these times, we all want things instantly, as I work with others, I see this as a constant. There are many people who have become a success and most of the time that success did not come from an overnight, flighty whim.  Success comes from "established determination", the never ending drive to see something through to the very end. If I share my weight loss story with others who want to do the same, the VERY first thing I hear from them is "How long did it take you to lose the weight?" Time spent in something is always analyzed in a person's mind  more than anything else. As time has passed, I have become bolder in my answers, one example is answering their question with my own, "If I told you it took four years to shed the initial extra weight and it takes a lifetime to maintain it and that I still set small goals even now, would you run the other way in fear?" Maybe in that moment they would say no but there is a high chance that they would eventually. You may think I am being quite negative in that statement, but it is just reality. The reason of that is because most of us are programmed to do everything quickly and without much thought. We do this in the morning to rush to work, we do it while at work because we are usually on a deadline and our job security depends on it, we do it in our evening activities, time spent with our kids, and time spent to shop, run our households, etc. We are rushed and expect the same in our weight goals too. Have you noticed the rise in weight loss surgeries? Sometimes these surgeries are medically necessary but most of the time it's the quicker, faster, and easier way to get the results we desire. What happens most of the time with these patients? The weight COMES back on! BECAUSE they rush the process, get to the "oh I look great" phase and then have absolutely no idea how to maintain it. With natural weight loss over time the fact is that it is slower, more gradual, and takes a lot longer to get the desired look you want to achieve. All the while through that process, what can happen is a new found patience that grows along with a new emotional maturity and a renewed sense of worth. You learn about your body, what it needs, and what it doesn't need. How much it can take and what it will not be able to do. You learn because you have taken the time to do so. I know what to do, how to maintain and keep my weight down, it is not always easy but it is skills I have acquired over time. I continue to live healthy every day, not just some days, but every day. Does that mean I always eat correct, exact portions and never stray off my life plan? No, but my frame of mind never strays from what I know as truth when it comes to my lifestyle. I have been to the other side and brought myself back. It has been done and continues to be accomplished by much more patience and a lot less fries on the side.

Mustering Up The Motivation?!?

One of the questions I get asked a lot is, "How do I keep myself motivated?” the answer isn't always the same for each individual. I suggest a few things by asking a few questions and based on a person's response, I can usually offer something to get them started. Most people who have ignored their bodies for a long period of time have plenty of reasons to start motivating themselves such as: getting rid of excess weight, relieving stress, renewing depleted energy levels, and actually getting a better night's sleep. Those are great motivation starters and usually do keep someone going for a few weeks or months. What can you do when boredom sets in? I can offer suggestions for that as well:

Change up the routine every few weeks: Not only is it good for relieving boredom, but also its great for your body to get something new and different. Our bodies tend to get used to whatever we give it and this is also the culprit usually for plateauing.

Find a different reason for motivation: Focusing on one thing for a long period of time may become a bit tiring and perhaps that thing you are aiming for isn’t coming as quickly as you like. This is the time to re-shift, refocus, and reevaluate. You may ask yourself, "What has improved?", "What changes have I seen?", "What has my family, loved ones, and friends noticed or complimented me on?" Those are all great things that you can internalize as motivation. It’s about finding a new muse.

Getting a personal trainer or a workout partner: Accountability: it’s a good thing. A personal trainer can give you the proper tools and ideas to develop a great workout plan that is specific to you. Personal training may not be an option for some but finding a person who needs the same thing as you may be ideal. A workout partner can keep you accountable and may help you develop the competitive drive you need to attain your goals.

Last thing to remember is that patience is crucial. Reversing bad habits and losing excess weight does not occur overnight, remember you did not develop these problems overnight either. Things can always be changed and mind over matter truly does work.

FINALLY a before and after

Before: at my heaviest weight.

Currently: This is me now.

My journey has never been easy, its still an everyday challenge to remain consistent in eating healthy and making the choice to workout and do the things I am suppose to do to keep moving forward. I will never call it an after photo, its a constant effort and a true lifestyle change.

Start your New Years Resolution now!

Having kids, obligations, work, and stressing about finances is part of almost everyone's daily life. Let's consider the added stresses and temptations of the holiday season approaching, and we are way overwhelmed. Most people have the idea of beginning a "diet" and exercise routine in January, "As soon as the new year is here, I am getting in shape", we have all said that at some point in our life. For many of us, we have said it every year, over and over again, and before you know, it is March and you have yet to start.

What's wrong with beginning that resolution now?  Incorporating a few things in your life now can make the difference between success and failure in the New Year. If you are not participating in any exercise routine at all right now, the best thing to do is begin! You don't have to overwhelm yourself with a 5 day a week workout at this point, but what is extremely beneficial is -3 days a week -30 minutes a day- of some type of cardio workout. I can think of three ways, right off the top of my head, of why it’s a good idea: 1. it will help you deal with holiday stress 2. It prepares your body for that more intense routine you are planning. 3. YOU should be doing this anyway for general health.

The next way you could be starting the resolution early is through some calorie cutting, increasing water intake, and saving the "holiday temptations" for Thanksgiving Day and Christmas Day only. The time in between make healthier choices. I always say if you can maintain your weight during the holiday season that is success!