Running Ninja!(tm) Blog

What moves YOU?

2012-01-28T20:00:00.000-08:00

(In the pink skirt is OUR survivor and FASTEST runner in the bunch - love you Jojo!)

A frequent topic that crops up occasionally is what motivates people to not just adopt a healthy lifestyle, but maintain it. Some people may stay on track because they want to look good, or feel good, or simply be healthier. Others might have gotten on the path to weight management due to health issues. Then there is the portion of the population that do it only for a one time event. A reunion, wedding, milestone but find it so rewarding that they stick with it.

This weekend we attended an annual race to fight breast cancer. Gathered there were countless individuals whose lives were changed in an instant when they or a loved one were given a diagnosis that moved them into action. There were women and men running their 50^th race, or their first. Some walked, some pushed strollers, some pushed wheelchairs. In the crowd were plenty of people who took up a resolution to be healthier in 2012 and this race was their first effort to actually show up for themselves, while doing something for others.
While I like to believe that we should be motivated simply because it is the best thing for our body, mind and soul, the reality is that it does not matter what it is that puts you on the path to wellness as long as you stay there.
But as you embrace the journey, if you find yourself feeling like it might be pointless or not worth all the effort, dig deep and try to motivate yourself. And in this instance, dare to do it for more than just a cause or someone else. Do it for you. Do it because the body you have is the place you spend the most time in, and with and you deserve to exist in the most wonderful place you can create for yourself.

How your clothes can make or break your weight management efforts!

2012-01-21T08:41:00.001-08:00

For more years than I care to admit I kept the jeans I wore in high school in hopes to one day fit into them. I would not be so embarrassed to admit that if the size was even remotely realistic but they were a size zero. So when I found them hiding in the back of the closet I could not help wonder what I was thinking?

Shortly after that discovery I went on a cleaning spree. I got rid of all the clothes that were too small and too big. I decided to only keep clothes that fit and I would only purchase clothes that were form fitting. That closet thinning made a huge difference in my weight management and exercise routine.

For years I wore the frumpy oversized t-shirts and baggy shorts when I worked-out. Not only did they make me look and feel sloppy, they also created a drag. When I ran or worked out, they would hang, not allowing me full mobility and the ability to see what I was doing in the gym.

And my casual and work clothes were also not doing me any favors. By being either too big or too tight, I never looked quite put together, making me look and feel unprepared and not presentable.

Once I made this simple change I removed all of the expectations of being an unrealistic size and could now focus on what my true weight should be and then dressing for that size.

Today I am a happy and healthy size 8 and I have a closet that reflects that. My workout clothes are all body hugging so that I can feel and look stealthy and strong. My everyday wardrobe makes me feel confident but if they get too snug, I know it’s time to revisit my caloric intake.

You deserve to look as good as you feel and by finding your healthy weight and dressing for it you now have another visible indicator and motivator to keep you on track!

The ugly side of "instant"

2012-01-13T10:35:00.000-08:00

I realize I harp a great deal on the sensibilities of achieving a healthy and fit body by adopting better eating and exercise habits. Like you, I am subjected to constant advertising and word of mouth systems that promise to reduce your weight and have you super model fit in record time. The temptation for immediate results is tempting to all of us. Whether you want to make a million dollars overnight or develop an enviable figure the idea of having it happen quickly has led many discover that you can achieve it just as fast as you lose it.

The downfall to ‘instant’ is that you skip all of the important steps that will help you sustain your achievement. Like many overnight millionaires, many are in ruins after just a short time of receiving their wealth. The same is true with quick weight loss. When you dive into the pool of ‘instant’ you are robbed of the discipline and experience necessary to maintain your results. Adopting a weight management system that helps you lose weight gradually will give you the tools necessary to reduce your caloric intake, the necessary amount and type of exercise and the education you need to take control of your immediate and long term fitness goals.

Advertisers would have you believe that eating healthy is difficult, expensive and tastes disgusting and that exercising is worst than serving an archaic prison sentence. The truth is that healthy foods can be easy to find, inexpensive and taste great. The benefits of eating a fruit versus just drinking the juice are two fold because you get the great flavor but all the other nutrients in the fruit that are stripped away in the juicing process. And exercise also boasts some wonderful side benefits. Aside from the benefits to your body, it reduces your stress and builds your confidence.

“Instant” is a wonderful thing but when it comes to things that I value, I’d prefer doing all the necessary work to insure “long lasting” results.

When bad choices happen to good people!

2012-01-07T11:24:00.000-08:00

(Photo: Yours truly in purple undies preparing for the South Florida Undy 5000 for the Colon Cancer Coalition)

You would be proud to hear that I am still living up to my New Year’s resolution to run every single day in 2012. You would then be surprised to hear how on the 6^th day I drove to a popular fast good joint where I ordered from the super size menu. Without any sense of irony or guilt I ate the entire thing. What followed was a terrible food hangover and not 10 minutes later I felt sluggish and bloated then came the “indulger’s remorse” - those feelings regret. I felt as if I could never eat again but 3 hours later I was ready to eat a small country. Thankfully I opted for a big salad with all kinds of veggies and a Thai chicken pizza on honey wheat crust. When I finished eating I felt satisfied and energetic – nothing like my lunch experience left me feeling.

I share this story with you for many reasons but mainly to spotlight why I went rogue on my body. I was starving! For days I made my usual healthy food choices but without adding the extra calories I needed to sustain my new exercise routine. Once this became clear I realized I needed to take the advice I give others all the time.

Keep your body properly fueled by consuming the amount of healthy calories necessary to maintain your weight and exercise routine. And if you are trying to lose weight remember that not consuming enough calories will sometimes make you gain weight.
Do not attempt to undo a bad food choice by starving yourself. Instead, wait until you are hungry at your next meal and make the good food choice you wish you had made earlier.
One mistake does not undermine all of your previous efforts. The best way to rebound is to recognize your error, understand and learn from what led you to it and then start over immediately.

A healthy lifestyle is a lifelong endeavor so make sure you are kind and patient with yourself and never, ever give up!

Making time for your health!

2011-12-31T10:26:00.001-08:00

Most people will tell you that the reason that they are not eating healthy and exercising is because they do not have enough time. I completely understand this reason because it was not that long ago that I was using it too. Of course, I had to scratch that off the list when my now 89 year old mother was quick to debunk my excuse. Back in her day she did laundry and dishes by hand, she cared for my brother and even managed to operate a secretarial school and still she boasts that she had nothing but time on her hands.

How is this possible? Well, interestingly enough it goes back to the same principal as empty calories versus power foods. When you consume high volumes of foods that are high on calories and low on nutrition you add the weight but without the benefits your body needs to function properly. The same is true for your time. If you fill your day with empty tasks you find yourself depleted of time and the energy necessary for you to lead a healthy life.

The only two things you need in order to start living your healthy and fit life right now is 1) to commit to yourself and your health and 2) to manage your time and food in order to fulfill your goal.

By simply changing your perspective you can take back the power that will assist you in making the necessary adjustments to your current schedule to include choosing the right foods, preparing them and introducing exercise to your daily routine. I will paraphrase our cardiologist friend who warns that, “It is far easier to carve out an hour or two a day to devote to your health than to make time for open heart surgery or any of the other countless diseases that you can avoid by just taking care of yourself.”

Trust me, you have the time and you have the ability all you need now is to just DO IT!

“I do not run to add years to my life, I run to add life to my years.”

The only resolution you need for 2012

2011-12-23T09:11:00.001-08:00

2012 approaches and many of my friends are discussing their resolutions for the upcoming year. Surprisingly enough, not all the resolutions are about food and fitness. Some are just about changing the things in their lives that are no longer serving them. One of my friends confidently announced that in 2012, the now empty-nester, would take all of her energy to reinvent herself. “There are so many things I’ve always wanted to be, and now I’m going to give them all a go. Succeed or fail, it doesn’t matter, I’m throwing it out there and see what sticks!”

It is that attitude that I encourage all of us to embrace, regardless of what your resolution might be. One of the problems that sideline so many of us is that we become consumed with the “results.” Although the results are important, they are not the sum of it all. Like my friend that is joyfully embarking on this journey, she understands that she is going to give it her all, regardless of the results. When it comes to weight and fitness, giving it your all is about putting yourself first. Slowing down to make the right choices that will fuel and firm your body while also enjoying stronger bones, improved mood and countless of other benefits you are not associating with a bikini body! By removing the pressure of meeting a certain goal by a certain time, you can really enjoy the journey and arrive at the most natural and long lasting results.

As you prepare to welcome 2012 consider reconnecting and reinventing yourself. Even if you are exactly where you want to be, challenge yourself and take on new adventures that will keep you excited about the next day, and the next.

“Be Bold. Be Fierce. Be Grateful. Be Wild, Crazy and Gloriously Free. Be YOU.

Go now, and live.” - Jeanette Leblanc

My "running" dialog during the Latin Music Miami Beach Half Marathon

2011-12-17T16:06:00.000-08:00

13.1 my “running” dialog at the Latin Music Miami Beach Half Marathon

Mile 1. I feel good. Wish I'd taken a moment to look at the race route to avoid surprises.

Mile 2. So far so good. Must pace myself. I’ve still got 11 POINT ONE to go.

Mile 3. Is that a bridge? Ah, no worries. I love bridges.

Mile 4. What the hell was that bridge all about? Loved the view of the ocean though.

Mile 5. Ah, look at that gaggle of women dressed from head to toe as "Carmen Miranda." Maracas and everything. I wonder how long before I find their whimsy annoying.

Mile 6. Hold the hell up! ANOTHER bridge?

Mile 7. Waving at my brother-in-law’s band Pee Wee Lewis and the Hues on the sideline. Pretending that I’m not dying after that bridge run. Didn't even notice the ocean on this one but I was amazed by the amount of interesting things people lose along the side of the road. A shoe. A CD. An ID card. A sock. Must have belonged with the shoe?

Mile 8. Ha. That’s funny. My iShuffle is playing “If you steal my sunshine” and it’s raining! Hard. And sideways. Sunshine stolen!

Mile 9. Sweet group of ladies from FIU’s running team waving and cheering us on. How AWESOME! Now why didn’t any of them think to warn us about the UPCOMING BRIDGE!

Mile 10. I do a little mental check to make sure I am still ok. Heads, shoulders, knees and toes - and lungs. I’m good, I can do this.

Mile 11. No, no I cannot do this. That 3^rd bridge leveled me. I am questioning whether this will be the first race I just quit. I trot (yes TROT, running is for winners) by a cop and he says to me, “Come on, you’re almost there, finish STRONG.” I sneer at him. “No. I will NOT finish strong, I will finish WEAK!” He is Cuban and from Miami, he is unfazed by my emotional and honest outburst.

Mile 12. I approach one of the elite runners that finished the race and is now jogging back to Mile 12 to check on the rest of us. “Please tell me there are no more bridges.” He gives me a sad face and says, “There is one more and it almost killed me.” I nod. I now convince myself that he was kidding about the bridge. Mental note: suggest to race organizers that bridges be denoted on race maps with a skull and cross bones.

Mile 13. He wasn’t kidding about the bridge. If it wasn’t for the honking, the sounds of the cruise ships on our right, the wind pushing on our faces, you would be able to hear a pin drop on this Miami morning. All the runners were in deep thought. I wondered what they were thinking about. If they questioned what they wore that day. Yeah, I’m talking about that poor guy in the biker shorts. Ouch. The sweat had made his once black shorts transparent and you could see his stuff. And those “Carmen Miranda” ladies, I’m sure it seemed like a great idea to load yourself with head gear and ruffles for a race but on Mile 13 you were ready to beat the crap out of your friends with your maracas.

Once I fluttered down from the bridge. Yes, it was a flutter, I could hear a strange sound behind me. Suddenly, running along side me was Sarah Reinertsen. The single leg amputee and ultra athlete was now running next to me in her spatula prostetic. I was able to get out some words and said to her, “You’re amazing.” To which she quickly corrected, “We’re ALL amazing.”

Point 1: Humbled. Not because the 13.1 showed me who is boss. I don’t have much of an ego when it comes to these things. Humbled by Sarah’s comment, by the flood of humanity in different shapes and sizes and fitness levels that made their way out to this race on a glorious Sunday morning in Miami Beach. Humbled by the countless parents and teams of family and friends pushing their children in strollers that were currently fighting and WINNING their battles against cancer. Humbled that in a world that I find so much fault in, today I just saw perfection.

It is amazing what happens when good people get together to do good thing for others.

I do not know what to do about the problems of the world or what ails our society, but I am pretty sure if we can convince people to get out and participate in more events that are simply about making life a little easier for our fellow human – we’d have this entire humanity thing all wrapped up!

Thank you St. Jude’s Children’s Research Hospital for all you do for our precious families!

And another thanks goes out to my niece, Iliana, for being at the sidelines at so many of our races. Seeing her cheery face almost makes me want to die a little less. And to my husband, Eric, who constantly challenges me and, for reasons even I do not understand, always believes in me. How can you quit on yourself when you've got that sort of support?!?

If you are what you eat, what do you feed yourself?

2011-12-16T15:59:00.001-08:00

Last weekend I ran my second half marathon. It was 13.1 miles of pavement and four bridges on a windy day in Miami Beach. The running joke (no pun intended) in the race circuit is that it is not so much the 13 miles but the point 1 that will get you. Truer words had never been spoken.

The entire race was physically challenging but what I was not expecting was the emotional wave that almost toppled me. This race was in support of St. Jude’s Children’s Research Hospital and so every few miles you would see a team of people, pushing a large stroller with a child with a shiny bald head and grin, clearly fighting and winning their battle against cancer.

As I prepared to finish the last mile a young woman, with a spatula prosthetic leg slowly ran by me. I smiled at her and told her that she was amazing, to which she quickly replied, “We are ALL amazing.” It was Sarah Reinertsen who is a super athlete that happens to be an amputee.

Her remark made me reaffirm why I embrace a healthy lifestyle. And why I always tell my friends that the best thing they can do for themselves is to join some type of group that promotes and encourages healthy living. Attending races is how my husband and I spend most weekends during running season. We run, we mingle and we’re home by 9:00 am. Not only do we feel good physically, but the added bonus of having run for a cause further fortifies our commitment to health and to our selves.

There is an old adage that says “we are what we eat” and when you pair up the decision to live a healthy life with an activity that reinforces it – you are truly feeding your body, your mind and your soul the richest diet any “body” would want!

Agent of Reality!

2011-12-09T08:22:00.001-08:00

At some point in our lives we all reach a place where we need someone to step up and be the voice of reason and hand us the cold hard facts. I call these selfless and courageous individuals our Agents of Reality. They step into our comfort zone and confront us kindly and gently with truths that will benefit us in the long run.

Shortly after having my son I packed on the pounds. Because my weight gain was so sudden I genuinely did not see the change in the mirror. In spite of my clothes not fitting at all, I still did not see the physical change. Although physically the signs were there, my brain still had not registered the change. After several months my husband captured a photo of me and showed it to me. I was shocked. Seeing the photo versus my image in a mirror made me see how out of control my weight had become. Once I was able to accept that I was carrying over 20 pounds of extra weight I began to notice all of the other symptoms I had been ignoring. Feeling unenergetic and sluggish. My breathing had become a bit labored and I had a general uneasy feeling that came from a steady diet of unhealthy foods that essentially were empty calories. Shortly after accepting the truth I immediately made some choices that put me on the path to a healthier lifestyle. The process did not happen over night but the results have been steady and long term.

Perhaps you need an Agent of Reality in your life, or maybe you recognize that there is someone that needs your genuine words of concern in order to guide them towards a healthier life.

Having the courage to confront your truth and that of others is monumental in your journey to a healthy and fit life. If there is a change you know you have been neglecting, face it and deal with it. You will immediately benefit from just confronting it and you will gain life long tools to carry you through the rest of your life.

Health + fitness = Rejuvenation of body, mind and soul

2011-12-05T06:59:00.000-08:00

At least once a week I find myself suggesting to friends to exercise and/or change their diet in order to manage or control a current issue in their lives.

While at a party someone overheard me encouraging a recently divorced mother of two to take up running to fight off all the stress in her life. About an hour later I was approached by the bystander and complimented on my suggestion because instead of fueling her flame of misery or blowing sunshine in her face, I gave her a tangible tool that will help her alleviate some of the problems she is dealing with. This conversation got me to thinking about all the other benefits that eating power foods and moderate exercise can do for us.

Exercise your way to healthier skin: Peter Jaret from WebMd reports that: By increasing blood flow, exercise helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin, helping to flush away the waste and free radicals.
Build healthy bones and joints: Weight-bearing exercise is beneficial because it applies tension to muscle and bone forcing the body to increase its bone density. This reduces the risk of fractures by improving muscle strength and balance.
Protect your brain: Researchers have concluded that through exercise blood delivers nutrients and oxygen to the brain increasing cognitive function. This means you learn faster, think clearer and remember more.
Give your soul some wings: Exercise increases production of your endorphins, which make you feel good. By improving your mood, you will enjoy the side benefits of more self-confidence, optimism and the physical and mental ability to better manage whatever problems may come your way.

Life will present you with a variety of difficulties but if you maintain a healthy body and mind you may enjoy better results if you tackle them feeling stronger, confident and optimistic.

Strength train your MIND!

2011-11-26T07:26:00.000-08:00

Most of us already know that in order to have a strong back you should strengthen your abs and for strong knees, you should work-out those thighs. And while these muscle groups are important for a healthy and strong body, do not forget to build up your mind.

Nothing will stop a successful fitness streak quicker than a dink in your self-esteem. It can begin innocently enough. Perhaps you discovered you added on a few extra pounds, or you are not feeling as motivated on your trip to the gym or your dash out the door.

Your mind is the key to staying on track in spite of all the challenges life will throw your way and by working out your self-esteem you will insure a healthier body and mind!

Make your work out “second nature:” You would never consider not brushing your teeth – so why would you not take 30 minutes to an hour a day to clear out your body and mind with exercise?

Go ahead and label yourself: By calling yourself an athlete or a runner you have now assumed the responsibilities that come with this title. There is a level of expectation that you must now meet. Be it what you eat or how you work-out. Excuses that you once used when you were a novice are now gone because with your new label comes the responsibility of actually following through.

Create yourself your own fan club: Although this may seem extremely self-indulgent, and it is, think of the benefits this will not just have on your self-esteem but also on those that encourage you. When you step up for yourself and encourage others to support you, you empower them to also take on such challenges that they may not otherwise have dared to attempt. Using your social network, post your goals, successes, struggles and motivators!

Quit your “sinking thinking:” Replace weak statements with powerful ones

I am healthy
I am strong
I am an athlete
I am achieving my goal of being the best me I can be

“Don’t tell me the sky is the limit when there are footprints on the moon.” -unknown

Making the best of your down time!

2011-11-12T13:58:00.000-08:00

My husband worked at a fast food chain while in high school. To this day he still quotes one of the things his manager used to say to the staff during down time, “If you have time to lean, you have time to clean.”

This quote has taken on a life of it’s own in our home but it is not about cleaning as much as it is about being physically active.

Many of us work long days then we get home and our second shift begins with helping with homework, showers, and making dinner. By the time we are done we are so exhausted that all we want to do is simply unplug in front of the television and eventually roll into bed in preparation to begin the routine again the next day. This was our life too until my husband put his foot down and changed it up. In order to restore sanity into our lives we tried a new routine that worked for us and our schedule but instead of ending the evening after dinner with several hours of television viewing, he insisted we go for a walk, or a bike ride, or a swim at the community pool. “If we had time to lean...”

It was not easy at first. We tried a few different patterns before we hit upon the one that worked best for us and it stuck. As our son grew up, we went from one of us staying with him while he played ball outside or rode his bike around the neighborhood to later my husband and I taking our nightly walks together.

The point here was really simple. It was to make the decision that instead of wasting precious time sitting around and doing something that is not productive, do something that is good for your body and mind that also happens to be relaxing. Over the years we have changed our routine to include yoga after dinner or a bike ride or a swim. We have friends that take lessons every other night. There are endless ways for you to remain physically active while still interacting with your family and friends. Your body, mind and soul will thank you!

Bringing back the FUN to your workout!

2011-11-05T15:21:00.001-07:00

At a dinner party recently I hit upon a conversation with a friend that is an avid runner. Lately I had been finding it a bit challenging to stay on track with my running schedule. After discussing it for a few minutes he paused and asked me if I was having fun. Faced with that question I soon realized that my favorite exercise felt more like a chore lately. Instead of looking forward to my morning run, I had begun to procrastinate before finally lacing up and heading out. The fun was gone.

That night I revisited my running routine and realized it had been 2 years since I had changed my route. At least that long since I had changed out the music in my iShuffle. It was clear that my running routine was in a rut. The next day I decided I needed to recharge my routine. I visited the USA Track and Field website where they will map a walking, biking or running route for you at http://www.usatf.org/routes/. Within minute I had two new routes mapped out so that I could alternate them every other day. The next step was to update my music library. I dumped the old and replaced them with fresh and high energy songs.

Within days my enthusiasm had returned along with a big dose of fun.

Taking ourselves and our exercise routines for granted is a quick way to lose motivation and momentum. Stay on track and keep the fun in your workout by trying some of these tips:

Update your workout wardrobe. Invest in performance fabrics and well fitting shoes and clothes. Dressing for success is key.
Revamp your workout routine. If you are tired of your spin class, trade it out or alternate it with a kickboxing class. Or give yourself a week where you sample several of the routines available to you and adopt the ones you like the most.
Have fun! Remind yourself that exercise is not just about physical health and wellness, it is also a way to stimulate your mind and bring a positive attitude and energy into your daily life!

The Key to Success is Sustainability

2011-10-29T08:55:00.001-07:00

Like most of us I have a pretty long list of things I wish I’d known when I was younger. Lessons that would have saved me lots of time, aggravation and money. As I’ve gotten older I have managed to make the list smaller by only keeping the items that have the most impact. One of those items is “sustainability.”

Sustainability forces you to look at the big picture, not just what your desired outcome should be. It demands that you implement changes to your current lifestyle in order to achieve your goals. But the curious thing is that it forces you to examine every single step so you are assured they are realistic and manageable in order for you to see your desired results.

Sometimes we fail because in spite of how strong our will and resolve are, we have chosen methods that are not realistic for us. The best example I can share is these quick weight loss systems that encourage you to simply drink a shake, or eat a cookie. As intelligent individuals we clearly see the flaw in this system but our emotional side overrules logic and suddenly we are spending money and time on this promise of weight loss. By implementing the question of sustainability you quickly find that although you can get results eating only cookies you cannot maintain this system for a long healthy life. The same holds true for a variety of exercise programs or equipments. I for one cannot be trusted to do any type of exercise routine at home. It is for this reason that I no longer own a treadmill. I have to physically leave my house to run or else I will just step off the treadmill and lay on the couch.

Knowing your goals and carefully choosing the most sustainable path for you to achieve them is paramount to your success. For your health and life.

Social Networking as your Trainer!

2011-10-22T08:27:00.000-07:00

Of all of the wonderful things that have come from the World Wide Web one of my personal favorites is the social networking sites. These online darlings make it possible for us to connect with friends and family, as well as catching up with those from our past. An added bonus is the ability to connect with sites that guide, motivate and promote the healthy lifestyle.

Because you are reading this on Runningninja.net, you already understand the importance of having trusted resources to help you stay on track while keeping you current on what is new in the world of health and fitness.

A great trend I have been following on the social networking sites is how people are no longer just using this system for idle chatter but instead to promote themselves as they attempt physical changes and challenges. A few years ago I spent my Facebook time giving thumbs up to friends that were having babies or buying new homes but now I find most are posting about the progress they are making on their weight loss journey or athletic endeavors.

I am most impressed with this use of social networking because it provides a forum of support for those attempting these life-changing efforts. It also serves to inspire others that are on the sidelines and watching all the positive feedback and results that their friends are experiencing.

We humans are really a simple bunch. We crave accountability because it provides us with the positive reinforcement that feeds our spirit.

If you have not already done so I encourage you to consider using your current Facebook page to announce your new great effort. Whether it be to quit that nasty smoking habit, or to tackle your first 5k run. If you are really ambitious you should go big and create a fan page for yourself. You will be surprised by the amount of encouragement and useful information you will receive.

As social beings we all truly want to root for someone, why not let that person be YOU!

LIVE LEAN!

2011-10-14T12:41:00.000-07:00

As a self-described moderate minimalist, living lean is one of my favorite topics. It is where I have found true serenity in all aspects of my life.

Thinking lean was the first step to bringing balance to my previous hectic and chaotic life. By taking a realistic and harsh look at the entirety of my life I was able to make the necessary deletions to enjoy a full, healthy and lean life.

Save the drama for your mama! One of the first areas I had to attack was my social group. Difficult as this may sound, I had to eliminate the drama queens. Surrounding yourself with positive and accountable people will do wonders in removing the negative elements from your life while also challenging and helping you to continue evolving into the best you that you can be. Remember the Volkswagon slogan, “Misery has enough company. Dare to be happy!”
Hide and seek! One of the biggest culprits of weight gain is the hidden sugars and salts in your food used as flavoring and preservatives. Your best bet to avoid this completely is to eat fresh foods while seasoning or sweetening them with healthy alternatives. Dried ginger, cinnamon, curry and garlic are just some items that can add flavor while providing countless health benefits.
Back to basics! When it comes to exercise I am constantly finding folks in one of two stages of fitness. They have just started a new fangled program or they had recently quit due to an injury or grew disappointed by the results of their former fitness routine. Start a fitness program using the bare minimums. Walking, running, swimming, cycling, Pilates and Yoga are great ways to get exercise while not spending money or exposing your body to injury.
Declutter your mind! Eating healthy and exercising will be extremely beneficial to your overall physical and mental wellness while decluttering your mind will do wonders for your soul. Tackle that unwanted habit or memory for once and for all. Or research and possibly pursue that lifelong dream. By clearing out your mind you will empower yourself to live in the present honoring your body, spirit and mind.

Tricks of the Trade

2011-10-08T06:26:00.000-07:00

One of my favorite benefits of having attended all those weight management meetings was all of the tips I would get from my fellow weight watchers. While the team leader had lots of sensible and technical advice on weight loss, it was these everyday weight-loss warriors that really knew how to navigate temptation.

As the holiday season quickly approaches here are some calorie and sanity saving tips!

Halloween: When you go off to purchase the candy for Halloween buy candy you don’t like. This will keep you from dipping into it and running out before your first costumed guests approach your door.
Thanksgiving: This holiday is perhaps the one best known as the “food Olympics.” I know of families that will eat their entire meal, fall into a food coma, then snap out of it and return for more. Before you enjoy your first bite, develop a strategy that will keep you from zombie-eating through this holiday. After dinner encourage your family to take a walk around the neighborhood. If the weather is not cooperating, try to playing a game of charades or plug in the Wii. Take the focus off of the food and put it into having some fun.
December holiday extravaganza: The season of gluttony comes to an end in December, leaving us filled with dread for the coming year. Break the cycle by carefully planning out a strategy on how you will navigate your food intake and social commitments. My friend Daniel shared how he actually “lost” weight one year because he scheduled himself for races every weekend starting at the end of November and ending at the end of January. The races were simple 5ks that he would finish in about 30 minutes but having to train for them during the week kept him physically and mentally fit. He also enjoyed the fact that in the season of consumer consumption, he was actually running to benefit several charities finishing off his health trifecta of mind, body and soul!

Use your body to overcome and achieve!

2011-09-28T16:23:00.000-07:00

“How are you doing?” This is the question that may get you a short response from an acquaintance but if asked of a good friend you may hear a list of issues that most of us are battling daily. We live in complicated times making the simplest tasks overwhelming and sometimes forcing us to neglect our most important asset – our health and wellness.

I have a friend that has never let anything get in the way of his health and fitness. Born into extreme poverty with a physical challenge and hostile home environment he drew courage and strength from his hero Bruce Lee. As he grew older and the conditions failed to improve, he threw himself deeper into his commitment to his body. By 17 he had obtained custody of his two younger brothers and was on the road to winning several competitions and medals in Kung Fu. In his mid-twenties he joins the U.S. Marine Corp, later earning a place in the elite team as a Recon Marine.

Today Rudy Reyes is an author, actor, triathelete, fitness expert and outspoken advocate for veterans. Of all of the many things he does and has yet to even tackle and achieve, my favorite is that he is pure motivation and inspiration. His very life is a testament to how important it is to dig inside of yourself at your darkest times and use your body to overcome, survive and thrive.

“Start where you are.” Is just one of the many bits of wisdom he shares with his readers. This quote has become my personal mantra when I begin to feel overwhelmed and doubt my abilities and goals. It is also a wonderful reminder that no matter where you are on your journey to a healthy lifestyle, nor what external obstacles may be weighing you down - you already have everything you need to get started.

And believe him when he says that “You are pure unedited, uninhibited potential."

Check out Rudy Reyes at:

http://www.rudyreyes.com/

For daily Rudy Reyes quotes “like” him on Facebook at:

https://www.facebook.com/pages/Rudy-Reyes/101333196601922?ref=ts

Train the BRAIN for a better YOU!

2011-09-24T10:01:00.001-07:00

Whether you are just getting started, are looking for a jump start or are a seasoned vet of living healthy and fit, you can always benefit from a hearty dose of positivity!

Roger Bannister, the first runner to break the 4 minute mile said it best: “It is the brain, not the heart or lungs that is the critical organ. It’s the brain.”

Professional athletes know the importance of keeping a positive attitude to improve their training and competition. Their training routine will workout a variety of areas in the body but none more important than the brain.

By harnessing the mind, you will have your best partner with you at all times. Making a commitment to a fitness routine will be enhanced and failure-proofed if you use some of these techniques used by these great athletes:

“I am here to win” is the mantra and book title of Chris McCormack. This Iron Man world champion used these 5 little words to move him to success. When you make a declarative statement and then back it up with the necessary work - you will achieve far more than you had originally imagined.
"If you accept the expectations of others, especially negative ones, then you never will change the outcome." Michael Jordan has had a ringside seat to some great success and disappointing failures but he has often reported that he never goes into any situation believing he will fail. He always tells himself he will absolutely win.
“I don't run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath  your feet.” Training your mind to see failure or fatigue as a motivator rather than the enemy is how Nadia Comaneci gained her Olympic success.

Your mind will be your most important resource to motivate your health and fitness routine. Train it to work for you by feeding yourself empowering and positive information about yourself and your goals. While you feed your body healthy foods make sure you feed your mind healthy thoughts!

Moderation is the key to a happy and healthy life

2011-09-17T14:33:00.001-07:00

If you are like me you may sometimes become overwhelmed by the constant stream of health information that we are exposed to daily. One day you are advised to load up on Vitamin B and the next day the magic bullet of good health is green tea. After growing tired of trying to keep up with all these health trends I finally decided to practice what I have always been told is the secret to a good life - moderation.

There are many reasons why people cannot commit to a healthy lifestyle but I am convinced that the main one is when they are pulled in several different directions. What is the point of sticking to any type of health and weight management plan or fitness program if in a week they will find that whatever it is you are doing is all wrong?

Moderation is not only about what you eat and drink. This system can be useful when determining what type of information you are going to expose yourself to as well as experiment with.

Thanks to all the cutting edge research we are better able to learn what supplements, vitamins, foods and exercises are best for us but as the caregiver of your body, it is up to you to sort through the noise and find what works best for you.

When these reports come flooding in I do a quick assessment. If what I am doing is working for me then I do not change what I am doing. The only time I sit up and take note is when I find something that improve my already successful system. For instance, when I read about quinoa having more protein than pasta and rice I made that change. It was a subtle change because it is a grain that can be easily substituted. When I heard that strawberries have more Vitamin C than orange juice, I cut back on the sugary OJ and now eat more strawberries.

The same is true for your exercise routine. If what you are doing is getting you injury free results then only make adjustments rather than drastic changes.

Being healthy and fit does not mean you have to chase every single trend or breakthrough that is reported, it is about knowing when to evolve and when to stay the same.

How to make health and fitness a priority in your life!

2011-09-09T14:43:00.000-07:00

My husband and I are often asked how we remain committed to our healthy lifestyle in spite of being in our mid-forties, a busy work schedule and social life. The truth is that our commitment stems from the fact that we are lazy and thrifty. We understand that health issues are one of the most time-consuming and costly expenses one can incur. We exercise on average an hour and a half a day. And our only expenses are the yearly purchase of running shoes and workout clothes. If we suffered from any of the countless diseases brought on by obesity we would be spending far more time and money treating our illness and worrying about our health.

Aside from keeping that dramatic reality check in the forefront of our minds we also remain focused on our healthy lifestyle because of the activities, hobbies and events we choose to engage in.

Now married 23 years and having endured a few rough patches, we recommitted to each other and gained a new attitude about our marriage and our overall life. After a quick inventory we decided to focus on a few items one of which was our health. Soon after the transition we found we were happier and more content with life and one another. We became pro-active individuals rather than complainers. Our once boring and sedentary life was now replaced with physical and outdoor activities we could do together. As time went by we also realized that we were surrounding ourselves with individuals that were also positive and uplifting.

Our life is far from perfect but we find that having a healthy mind, body and soul allows us to better manage the difficult times and fully appreciate the good times.

I have found the easiest way to get started is by surrounding yourself with individuals that support and live the lifestyle you aspire too. In the wise words of Mark Twain, “Keep away from those who try to belittle your ambitions. Small people always do that, but the really great make you believe that you too can become great.”

Holiday Preparedness Guide!

2011-09-02T09:15:00.000-07:00

We are still a couple of months away from the holiday season but now is the best time to start planning in order to avoid the stress and time constraints that may undermine your year’s worth of hard work!

Begin by listing all your holiday stressers then come up with simple solutions for each. My rule of thumb is “keep it simple.”

Holiday shopping: I no longer shop, I send checks. While many say this is impersonal I assure you no one has ever returned my gift and the bonus is that it saves me time, money and my sanity! If you must shop then try online shopping, or purchase your gifts and decorations before the holiday rush.
Holiday Parties: Another stresser and healthy-lifestyle-sabotager are the endless social commitments. I limit how many parties I will attend during the season to one a week. If there are two that week and I am conflicted, I choose the one I was invited to first. I also strategize my eating. For cocktail parties I will eat a light dinner first so that I am not starving and then attend the party and graze on the healthier appetizers. If it is a dinner party, I will apply my usual weight management plan.
Family gatherings: These can be the most challenging because we are already stressed out and now have to deal with our well-intentioned family members trying to force feed us. I have successfully dealt with this for several years now by taking on the sampling approach. I place a small serving of each item on my plate then eat, nibble or discard accordingly.
Be unapologetic and firm about your time. By taking control of your schedule you will be able to eat properly, continue your exercise routine and avoid all the stress that comes with dealing with the madness the holidays are known for.

If you start planning now, you will have holiday-proofed the upcoming season and you just might enjoy a happy and healthy holiday season!

Surviving the fall from the wagon!

2011-08-27T10:30:00.001-07:00

It has happened to the strongest and most willful of us all. We have not just fallen off of the weight management and fitness wagon but we have stayed off. While we are saturated with information on how to lose weight and tone our bodies, we rarely get the help we need when the inevitable lapse occurs.

My rule of thumb to work my way back onto that wagon is to begin by remembering that To err is human, to forgive YOURSELF divine!

Once you have accepted that this is temporary set back you will realize that there are benefits to falling off the wagon. For starters, it will give you an opportunity to revisit what you were doing and why you did not stay motivated. A lot of times it could be that the system you were using was either too challenging or not challenging enough. Or perhaps you are dealing with outside stressers that are derailing your efforts. Whatever the reason, here are some ways to help you get back on track.

Revisit and revamp: Just because a weight management program works for your friend or sibling does not mean it will work for you. Do your research and find one that fits your lifestyle and your tastes. Keep in mind that the best systems are the ones that put you in control of your food intake and encourage healthy weight loss. It is far easier to stick to a system that you can enjoy and live with.
Revise and Re-energize: If you are dreading that drive to the gym or hating the idea of lacing up for a run then this is your opportunity to either refresh your current routine or find a new one. There are many ways to step up your current workout with a change of clothes, music or routine. If that does not work, then explore other ways you can get your aerobic exercise by taking up a new sport or exercise system.

Do not let a slump end your goals to lead a healthy and fit lifestyle, instead use it to strengthen and improve it!

Motivation!

2011-08-20T10:34:00.000-07:00

I am always fascinated by the tools people use to stay motivated and continue on their weight management and fitness programs. Here are a few of my favorites. I hope you find one that works for you!

Five Pound Rule: I get on the scale once a day to monitor my weight. My goal is to stay within five pounds of my ideal and healthy weight. I usually remain the same, but on those off times when stress or overindulging pushes that number up, I do not panic because if I catch the weight gain earlier enough – I won’t have to lose so much down the road. It is easier to lose five pounds than it is 10, 20 or 50!
Do it before the Sun Sets: Years ago I decided that living a busy life would no longer be an excuse to ignore my fitness plan. My rule is that I will not go to bed until I have done at least thirty minutes of exercise. Be it cardio, yoga or strength training – I chant to myself that I will “do it before the sun sets.” Because I know I have no option but to do it, I find myself effortlessly carving out time in the morning so that I am able to get it done before the day gets even busier.
Evoking the Mantras: Certain quotes or mantras can quickly snap us back to our goal when we find ourselves wavering on our weight management, exercise or during our workouts.

“All it takes is all you got.” –Marc Davis
“Who am I? I AM a champion!” Check out the entire inspirational video here: http://www.youtube.com/watch?v=G1GWBB7qrBA
“Pain is weakness leaving the body.”
“The task ahead of you is never as great as the power behind you.”
"Run hard, be strong, think big!" - Percy Cerutty
“Today you have 100% of your life left.” –Tom Landry
"Anticipate. Devastate. Dominate."

And lastly remember to “Make the most of yourself, for that is all there is of you.” -Ralph Waldo Emerson

Go on, count those calories for happy and delicious weight loss!

2011-08-12T07:40:00.000-07:00

Most of my blogs are inspired by conversations I have with friends and family about their efforts towards living a healthy lifestyle. What I usually find is that almost always one of them is embarking on yet another new way to keep extra pounds off and stay toned. Recently my friend told me that she is no longer counting calories. She will just be eating certain foods that she can indulge in and will not pack on the pounds. This sounded like a fantasy weight management program so I listened. She went on about the approved foods for this program and I quickly realized that the reason she will lose weight is because the list is made up of foods that no one will want to eat, let alone, indulge in.

We are all tempted by the promise to lose weight using some magical and sacrifice-free method but the reality is that weight loss and weight management does involve ‘some’ work but can still be manageable and delicious.

Although I have maintained my weight for the last decade, I still check calories. One of the reasons is because there is some good news on that list. Being a calorie counter gives you the freedom to eat anything you choose while providing you a limit. Allowing you to have your cake, and eat it too. There are no restricted foods. Just the amount you should consume. That works for me because I love desserts and I have learned ways to dress up a serving size. A scoop of my favorite full caloric ice cream is 100 calories for ½ cup. I serve it in a medium size bowl, then load it up with a “pinch” of chopped nuts, chopped dried fruits like raisin or cranberries, then top it off with a warm strawberry or blueberry compote. I feel completely satisfied while gaining some nutritional perks!

Weight loss and fitness does require your commitment. And if you want long term success, choose a program that will not only give you results, but will also be one you can adopt, adapt and live with!

Health and fitness for your kids!

2011-08-05T15:09:00.001-07:00

Adopting a healthy lifestyle is difficult enough but sometimes the biggest challenge is to get your kids on board. Here are some ways to make the transition delicious and enjoyable for them and stress free for you.

When it comes to food the best approach is to keep the same favorite foods while substituting the ingredients.

When using ground beef or ground poultry to make meatballs, hamburgers or meatloaf save some money, calories and fat by just adding seasonings and oatmeal. This healthy substitute will go undetected and keep your dish moist.

A friend of mine has confessed that she likes to sneak vegetables into sauces and meats by pureeing them and using them to cook. She is the one that taught me to use applesauce or yogurt in place of oil when baking cakes.

My son hated when I introduced wheat pastas. He complained that they had the consistency of beach sand. But now thanks to Quinoa I can make a variety of pastas without him noticing.

Desserts also got healthier without losing any of its appeal. Most fruits are naturally sweet so one of my favorite recipes is my rustic blueberry pie. It consists of store bought piecrust and a carton of blueberries. After rinsing and drying the berries, I pour them into the raw piecrust and bake. I serve the slices with a shot of whipped cream. This recipe works with most berries and bananas.

Exercise is a bit harder to sneak into your kids’ lives and it is for this reason that you may want to work on a reward system that avoids using food. Experts recommend children should get at least an hour’s worth of exercise. If your child is not participating in any type of sport or walking/biking to school you may want to carve out some time after school for a bike ride or a swim. There are also several video games on the market designed to get them off the couch and on their feet.

Any change will come with much resistance. Remember to be patient and loving. And remind them how eating right and exercising is another way you show them how much you love them!

Time and Money No Longer An Excuse to Skip Good Nutrition and Fitness!

2011-07-24T12:33:00.000-07:00

I have a confession to make. I am one of the least motivated and thrifty people that I know. So when people tell me that they cannot embrace a healthy lifestyle because of time and/or money I assure them that they CAN.

Fitness: My lazy and thrifty fitness plan began with an old pair of sneakers and brisk walks around my neighborhood. I walked an hour every day until I had to adjust my exercise time to fit my demanding schedule. In effort to cut the time in half I began to run. To this day I run an average of 30 minutes a day having increased the amount of miles throughout the years. Once I get home I work on toning with weights and spot training for about 10 minutes.

Food: It will not surprise you that I am not much of a cook but all of my meals are delicious. They are lean and require little prep and cooking time. Chicken, fish and meats are seasoned and baked in the oven then served with a side of quinoa and spinach salad. I use a variety of vegetables to season the food, keeping costs down and nutrition up. I also replaced many foods with their healthier equal. Salads are now made with spinach instead of lettuce. Rice and pastas are now replaced with quinoa. I use olive oil for everything, even baking cakes. Sports drinks are used sparingly and my after training drink is a splash of tart cherry juice with no added sugars in a tall glass of water and ice.

Your health should be your top priority. The most responsible thing you can do with your time and your money is to strive for a healthy lifestyle. If you are healthy you will not only add years to your life, but quality to those years. And think of the money you will save when you do not have to spend it on medicines to control the variety of illnesses brought on by poor food choices and a sedentary lifestyle!

Power words to Power up your fitness!

2011-07-23T08:51:00.000-07:00

One of the biggest challenges I have encountered is getting my friends and family to change the terminology they use when talking about their fitness. Whether we realize it or not, words not only communicate our thoughts to others but also send a message to ourselves. Those messages are powerful and can either motivate you or sabotage you. It is for this reason that the words I choose are both realistic and encouraging.

Not Diet – Live it!: I do not use the word “diet” in relation to weight loss. Fitness guru, Richard Simmons said many years ago, “it’s not a diet, it’s a live it.” The word “diet” immediately evokes thoughts of deprivation. Dry toast, bland tuna and lots of grapefruits.

Boring “healthy” foods or exciting “Power foods”: When people ask me how I maintain my weight I tell them that I eat anything I want in moderation while incorporating “power foods.” The term “power foods” is my way of saying healthy foods. Fresh fruits, vegetables, grains, oils. The word “healthy” is just not flashy enough for me so I choose to use a term that truly defines what these foods do for the body and the taste buds - power it up while tasting good.

Skinny or fit?: The word “skinny” has always made me uncomfortable because it conjures up images of waifish models parading on a stage with a far-out look in their eyes seemingly brought on my hunger. Being naturally slim is one thing but striving to achieve a weight that will not properly nourish your body is unwise. The word “fit” suggests to me that an individual has achieved their ideal body weight by eating well and exercise. They are strong and lean.

When it comes to my health and fitness I function best when I feel empowered and energized. By keeping my inner and outer dialog inspiring and strong I am better equipped to achieve all my fitness goals.

Don't pin your health and fitness goals on other's results!

2011-07-15T16:05:00.001-07:00

One of my good friends has been diligently working on adopting a healthy lifestyle. For almost a year she has been focusing on non-processed, fresh and lean foods. She also abandoned her couch potato ways and has taken up walking and salsa dancing. Her hard work has paid off, as she is leaner and fitter and within her recommended ideal weight. So when I spoke to her the other day I was surprised to hear that she is attempting to lose an additional twenty pounds. She quickly assured me she had read about an actress with a similar build and height to hers that is her new goal weight. This concerned me so I did a little research and presented her with the following.

It is a common practice to not reveal your true weight, especially in the competitive world of Hollywood. Even the most beautiful and fit actresses do not reveal their true weight and even if the low weight they reveal is true, it probably is not a healthy amount.

Case in point, celebrity A (shall remain nameless) is 6 feet tall and she reports her weight is 135 pounds while celebrity B (Gabrielle Reece) is 6’3 and reports she is 172 pounds. Both look almost identical. They are slender and have an athletic build so one is clearly not being forthright with her true weight.

It is situations like this that remind me that I cannot put my fitness and health goals on someone else’s results. When determining my ideal weight I do not just take my height into account but also my body type and my level of activity. The same is true for my fitness routine. My fitness goals are constantly adjusting and changing because I am challenging myself, not competing with anyone else.

While athletes and celebrities can provide inspiration and motivation make sure that you do not lose sight of the real super star in your life – YOU!

Check out if you are at a healthy BMI level here http://www.mayoclinic.com/health/bmi-calculator/NU00597

Why dressing for success both on and off the road matters!

2011-07-09T07:57:00.001-07:00

Whether you are just starting your weight loss and fitness journey, are midway through or you have been living the lean life for a few years you need to keep yourself motivated by dressing for success.

I made the mistake of putting my life and looks on hold when I began working towards my new fit life. Frumpy and baggy clothes were my style du jour. I figured once I lost all the weight I would indulge and purchase body conscious work out and stylish clothes. The problem with my approach was that every time I looked in the mirror I did not see the new me. The vibrant and energetic woman that I was becoming was hidden behind ill-fitting clothes. Even though I was still a good 10 pounds away from my goal I headed to one of the super stores in my town. I shopped inexpensively and replaced my oversized novelty t-shirt and loose shorts and purchased a running bra, a 3 pack of men’s tank tops and two pairs of size appropriate but comfortable bright shorts. I then went on to improve my office wardrobe and invested in a couple of knit tops, skirts and pants.

The results of my transformation paid off immediately. Wearing the tank top on my run I noticed that I no longer slouched, my form improved dramatically. The baggy t-shirt would weigh me down but now I felt light and airy – like an athlete.

My office clothes garnered me compliments from co-workers who were now able to see the results of my hard work. Their comments spurred me on to continue on my journey giving me the motivation I needed to eventually meet my goal.

Health and fitness does not begin in your body, it begins in your mind. The journey really is as simple as making the decision to live healthy and then committing to it daily. By surrounding yourself with all the positive influences to keep you on your path, it makes the work and reward that much easier and sweeter!

Live a spa-like life daily!

2011-07-01T10:41:00.000-07:00

Most of us equate the idea of beginning and maintaining a healthy lifestyle with lots of bland foods and loose fitting clothes. I made the mistake a lot of us make by putting my life on hold until I was at my ideal weight. But now I understand that we do not need to reach a magical number before we can start enjoying our life and bring some fun into our food, wardrobe and work out.

My friend Beth has been a huge influence in my life. The sassy senior lives a full and happy life and her secret is simple, she lives as if she resided in a spa.

For starters Beth eats lean and fresh foods served on white plates. The colorful blend of spring lettuce with a variety of chopped vegetables and a piece of mahi begs to be eaten. Lunch is served with a slice of whole grain bread loaded with bits of nuts and seeds. Dessert is a tiny ramekin with one scoop of vanilla bean ice cream and fresh raspberries. A glistening glass filled with ice, sparkling water and a thin slice of lime transport you out of her tiny 1920’s bungalow and to a fabulous expensive resort.

Her influence is evident in not just what I eat but also in my work out. Gone are the frumpy clothes. I wear body conscious clothes that are not just stylish but also conducive to my work out. No more baggy shorts to slow me down when I run, or loose t-shirts that keep me from seeing my biceps when I lift that dumbbell. I now dress for success.

The thing that appeals most to me about Beth’s lifestyle is how simple and serene it is in spite of her busy life that is filled with grandkids and travel.

A healthy lifestyle does not have to be costly or complicated. It can be as simple as just keeping all you consume lean while serving it beautifully for yourself.

Summer Fitness!

2011-06-25T15:48:00.000-07:00

For many of us summer is one of the toughest times to stay focused on our healthy eating and fitness routine. Over the summer we are often times entertaining vacationing children or traveling. We also are contending with the blisteringly warm outdoor temperatures and the ever-increasing temptation for cooling caloric drinks and fast foods.

For a few years now I have been able to remain on-track in spite of all the hurdles by applying these easy and common sense tricks:

-Early morning workouts. Whether you are driving to the gym or hitting the open road on foot or bicycle, doing it in the early morning hours will keep you cooler. By getting your workout out of the way first thing in the morning you give yourself the needed energy and head start to tackle of all the challenges of the day.

-Hydrate! Keeping your body hydrated is more important than ever when the temps are at their highest. While it is simple to justify drinking any cool liquid to cool off, take the time to plan and pack cold water, seltzers and low calorie juices. Fight the tempting sugary sodas by mixing equal parts of sparkling water with a low calorie juice. You will enjoy a bubbly and tasty cool drink that even the kids will enjoy.

-Planning will save you money, time and calories! Whether you are taking the kids out to the zoo or embarking on a road trip to an amusement park remember that a little bit of planning will keep you from sabotaging your healthy food choices. Avoid the fast food trap by packing a cooler filled with fun and wholesome foods and snacks.

Frozen fruits can be cooling and delicious. Grapes, blueberries and pineapple cubes can be served alone or with a dollop of Greek yogurt sweetened with a tiny bit of honey.

Fresh sliced lean meats or fish can be made into wraps using low calorie cheese, hummus spread and lettuce. If you want a vegetarian option replace the meat with tabouleh.

There are endless healthy options that will leave you feeling full and energized to enjoy all of your summer day! Stay frosty.

Happy (Fit) Father's Day!

2011-06-18T14:04:00.000-07:00

As Father’s Day approaches I am compelled to share a story I have followed for years about Dick and Rick Hoyt. Dick is 65 and his son Rick is 43. Their story begins when Rick is born with his umbilical cord wrapped around his neck and he is rendered physically disabled. Dick and his wife loved and nurtured their son, ignoring the doctors that warned he would likely be mentally disabled as well. In time their instincts pay off when they find that Dick is mentally healthy and sharp. He begins school and communicates using a computer. Years later while at school Rick learns of a race to raise funds for a classmate that had been in an accident. Rick asked his father to push him at the race so that he could help. An admitted couch potato with terrible eating habits, he is unable to deny his son this experience and so they run. Dick pushing Rick. After the race Rick asks his father when they would race again because the experience made him feel that when he was running he felt he was no longer handicapped. Dick took the challenged and this year they completed their 27^th Boston Marathon – and have completed 1000 races. Marathons, dualthons and triathlons.

A few years back Dick suffered a mild heart attack during a race. Tests confirmed that one of his arteries was 95% clogged. The doctors told him that had he not been in such great shape he would have probably been dead 15 years ago.

This story touches me for many reasons, one being because it serves as a powerful reminder of the importance of living a healthy and fit life not just for yourself, but for those that count on you.

Read about the Hoyts at: http://www.teamhoyt.com/

The attached photo of Dick and Rick Hoyt at the 2011 Boston Marathon is by the talented:

http://toddleephotography.smugmug.com/Published/Published-Work-2011/16645326_Hm9L7R/1/1260474109_z7Br4Zs#1260474109_z7Br4Zs

Keep the FUN in your food and fitness!

2011-06-10T10:34:00.000-07:00

For the past couple of years the one recurring trend I have noticed in the health and fitness world is how obsessed people are about their food intake and fitness routines.

It is almost impossible to have a conversation with a friend or family member that does shift over to their new diet and exercise routine. Although I do not mind the topic I am a bit put off by their serious and intense tone. Clearly these individuals have taken the fun out of their healthy lifestyle and seemingly out of their lives.

When I adopted a healthier lifestyle I knew that the only way I would be successful was if I enjoyed the journey. I never once consumed a half grapefruit for breakfast. I never ate the boiled chicken breast or the tasteless watery tuna fish on a piece of dry wheat toast. Instead I dumped all the high calorie and low nutritional condiments and replaced them with olive oil, balsamic vinegars and introduced fresh herbs. I gave all of my favorite foods an upgrade by substituting the bad ingredients with healthier ones. Even my desserts got a make-over and the ones too decadent to tamper with I simply decided I’d enjoy occasionally while limiting the serving.

I embraced my exercise routine as well. While many people prefer going to the gym, I found I was more inspired and motivated by being outdoors. I began walking and eventually became a runner. Today I run daily and strength train 3 times a week.

What has kept me on track all these years is that I never once compromised my happiness in order to change my health and body. I worked within my comfort zone to strike a balance between healthy and delicious eating as well as fun and fulfilling exercise.

A healthy lifestyle should not be a fad or trend, it should be a lifetime commitment, one that you can stick with especially if you are enjoying it and having fun!

Up the Ante!

2011-06-04T08:30:00.000-07:00

We are constantly bombarded with advice on diets and exercises. All day long we are exposed to a steady stream of information fitness and diet information such as the best equipment to use, the most beneficial techniques to implement and the super foods we should be consuming. It should not surprise us why so many of us become overwhelmed and choose against pursuing the path of nutrition and fitness.

I have often said that your first approach should be to simplify your efforts when embracing a healthy lifestyle. This is true for beginners as well as those of us that need to energize our current routine.

I realized recently that my entire food and exercise routine was in need of some updating. My cupboards are filled with the same foods and my exercise routine is no longer challenging. While we get plenty of advice on what we should do to get started we are rarely guided as to when it is time to begin challenging ourselves, while remaining committed.

As far as food is concerned, the way to challenge your diet is by starting to add “productive foods.” While counting calories has worked, now it is time to make those calories you do consume work for you. Replace that white bread with wheat, and pasta with quinoa. It will be the same calories but with far more nutritional benefits.

Exercise is also a place where you can get more bang for your buck. If you are a walker or runner, you might want to consider adding a shorter distance at a faster pace or simply adding more distance. If you are spending time at the gym, this may be a good time to increase those reps or the weights - depending on your desired outcome.

A healthy lifestyle is not a destination but a journey. It is important to keep it fresh so that you can remain interested and engaged. Remember that while it is important to us to look good, our primary focus should be to feel good. By occasionally challenging your food and fitness you will be able to enjoy all the benefits of a healthy lifestyle for a long lifetime.

Motivational Method

2011-05-27T10:30:00.000-07:00

It happens to the best of us: we lose our motivation. Some of us try to power through and never really fall into a slump, but if you are like me, I have to reach for something to pull me out and get me back on track.

One of the tools I reach for when I start to feel like I might be slipping is visualization. I give myself permission to abandon reality and wander into some deep visualization. I use this tool all the time when I go to races. I dare to believe that I am a “champion” a “winner” and that I am equipped for whatever challenges lay ahead of me. This useful method also works for me in my daily life when I simply envision myself as an athlete. I am already at my peak weight and performance and now all I have to do is maintain. Rather than give in to the thought that I am struggling to reach my goal I empower myself with positive self-talk and positive visualization.

Visualization is a powerful weapon. It is free and you can custom tailor it to meet your specific needs. I I have a friend who introduced me to this method some years back. She had lost a considerable amount of weight and was carrying herself very confidently. After a while I felt comfortable asking her what she was doing differently this time, why she was getting results this time. She said she decided to see herself as already being at her ideal healthy weight and fitness level. The work was to live, eat and exercise like an athlete. Her visualization made a potentially challenging process less difficult. It also removed the pressure to meet a certain weight by a deadline. There was no deadline. Although in her logical mind she understood that she was working towards a specific goal, in her mind’s eye she was already there. She was just doing what came naturally for a healthy and fit person.

Motivation can come in a number of ways. Find the one that works for you. But visualization is yet another weapon on your battle against temptation.

When your child is overweight

2011-05-21T07:57:00.000-07:00

As the parent of a 22 year old, I know about how difficult it is to get your children to adopt a healthy lifestyle. For several years our son was overweight. In spite of our best efforts, he continued to hold on to that extra 20 pounds.

We tried to manage his weight while trying to be cautious that he not become obsessed or self conscious. We provide better food choices for him and incorporated more exercise in his daily life. We replaced the processed meats and snacks with fresh sliced cuts and fruits. In an effort to increase his physical exercise we got him a bicycle that he would now peddle to and from school. My husband and I also tried to teach through example, cooking delicious and nutritious meals and becoming avid runners. Still, our son’s weight hung on.

Everything changed one day when he was scheduled for a routine medical check up. Because he was already sixteen years old we allowed him to see the doctor privately. After the appointment he quietly shared with us that his pediatrician had warned him of the health perils of his current weight. The physician advised our son that he simply cut back. Within months he was at a healthy weight. It was a gradual change that was achieved by his decision to cut back on his food intake while maintaining his current physical activity.

The valuable lesson I learned from this journey was that all of our efforts were not enough to motivate our son to strive for a healthy weight. It took an impartial professional to speak logically to him about a medical condition he needed to correct. Weight loss was a preventive measure to avoid health complications down the road. No different than needing to floss more to avoid cavities. By having him understand that the extra weight was not a cosmetic thing but a medical condition that could easily be corrected it empowered him to drop the shame associated with being overweight and begin to manage his weight. I am happy to report that six years later, is effortlessly maintaining his current healthy weight.

While you’re preparing for vacation, don’t forget to pack your good healthy habits

2011-05-13T09:39:00.001-07:00

Vacation is usually a difficult time for those of us managing our weight. We are often tempted to abandon our good eating and fitness habits. Some of us try to come up with ways to have our cake and eat it too. I have a friend that will lose extra weight prior to his trip in an effort to return without extra pounds. Then there are those that obsess over every nibble and wind up putting a damper on their vacation as well as on those traveling with them.

Not long ago we dealt with this issue and decided it was time to bring the sanity back to our vacations while still honoring our commitment to a healthy lifestyle.

The first thing we did was come up with a strategy. Remember that if you fail to plan you plan to fail. We decided we would have a light breakfast and a healthy dinner. We would make lunch our big and indulgent meal of the day, instead of dinner. At lunch we would “sample” foods that we knew were not nutritional, ordering appetizers instead of a large entree. Following lunch we would go for a walk in a museums, the beach, the resort or to shop.

Wherever we are vacationing we make sure to schedule lots of opportunities to walk. For us this is the best form of exercise when we are away from our routine and equipment. It is built-in exercise that you are able to do throughout the day. You can also add or decrease the intensity by either walking briskly or simply strolling.

The absolute most important thing is that you commit to having a fun and relaxing time while vacationing. By taking a little time to strategize and tailor a plan for your needs you can embark on a tasty and healthy get-away.

Some Mojo to get Motivated!

2011-05-07T08:11:00.000-07:00

One of the easiest ways to sideline the very best of health and fitness routines is to lose motivation. Many of us have started a weight loss and fitness routine in order to look good for a special event but as soon as the occasion has come and gone, we begin to struggle to remain committed. Here are some ways that you can kick-start your current routine or get motivated and remain motivated for lifelong success!

-Adopt a philosophy. One of the most powerful statements that has lifted me out of bed on days I’d rather sleep in is a quote by professional volleyball player Gabrielle Reece who said that “Even on the days you just don't feel like going to work, you still go, right? It's the same with exercise."

-Adopt a mantra. Most of us are juggling work, childcare and a list of social commitments that make it difficult for us to focus on healthy eating and exercise. It is during these moments when we are stretched for time and stressed out that we tend to make poor choices. By applying a short power mantra, it can redirect you and return you to your path. One of my favorites is: “Nothing tastes as good as being healthy feels.”

-Define yourself. Attach a title to yourself that highlights your nutritional and fitness needs. For me, I remind myself during those weak moments that, “I am a runner.” This simple quote will automatically empower me to behave according to who and what I am.

-Accept that a healthy lifestyle is not a destination but a journey. Most athletes usually do not obsess over their food intake or their basic physical exercise. They just choose healthy foods that fuel their body while dedicating the necessary time and energy to keep their physique in top form. For them a fit body is not just something they bring to a high school reunion or a wedding – it is the body they live in daily. As Gabrielle Reece suggested, they give their health and fitness the same importance that they do their job. Something we all can and should do!

When and what to eat before you exercise

2011-04-30T07:48:00.000-07:00

This is a question that still puzzles me. I exercise in the mornings and usually I just go for a run or exercise on an empty stomach. Most experts warn against this practice but for reasons I cannot explain it works for me. The only time I really worry about what to eat before exercising is prior to a race. Sometimes a slice of whole grain bread with peanut butter is sufficient. But I am slowly moving towards the suggested routine for food and drink prior to a workout. Here is what the professionals at the Mayo Clinic suggest you do in order to maximize your pre-workout meal to insure best performance.

-When to eat:

If you consume a large meal you should wait between 3 to 4 hours before exercising

If you consume a small meal wait 2 to 3 hours before you work-out

If you consume a snack, you can exercise an hour after

-What to eat:

A “meal” prior to working out can consist of your favorite lean meats, grains and vegetables. While a “snack” can be a granola bar, banana, nuts, dry fruits or yogurt.

-When to drink:

The American College of Sports Medicine suggests the following liquid intake:

Drink 2 to 3 cups of water throughout the 2 to 3 hours before your workout

Drink about a cup of water throughout your work out every 20 minutes

Remember if your exercise routine is longer than an hour, you may want to have a sports drink to maintain your electrolytes

By properly fueling your body prior to a work-out you can get the most out of your exercise routine. You will also be more likely to stay on track during the work-out as well as returning to it the next day. And any time you are mindful of your food and liquid intake, you will likely make better food choices that will benefit you before, during and after your workout!

Spring has Sprung and YOU should too!

2011-04-23T07:43:00.000-07:00

There is one thing that I fight constantly in my commitment to health and fitness and that is boredom. For me, it isn’t about the tempting foods or the uncooperative running weather. What will always derail my best efforts is finding that my once inspiring routine to has turned dull.

Spring is the perfect time to shake things up. Refresh those healthy recipes and exercise routines.

My first step this week was to surf the internet for new healthy recipes. Using the same lean meats and power grains that are a staple in my diet, I have now changed out the seasonings or the vegetable pairings and have new dishes to enjoy. I’ve even made my water consumption more exciting. I now keep a water pitcher in the fridge with lemon slices. Every time I hydrate I feel like I’m at a fancy spa.

My exercise routine got a make over as well. The simplest and most dramatic change I made was to my music selection. Gone are the tired old songs replaced with new and energizing tunes that push me through the toughest work-outs.

Work-outs were another item that I had to spruce up. My arms, abs and legs routines were no longer keeping me interested. Using my same equipment I was able to find different routines that are fun but also more challenging.

The other item that I tackled was to revisit my commitment to a healthy lifestyle and set new goals. By taking the time to celebrate my accomplishments and counting the endless benefits of these small sacrifices I recommit to continuing to make healthy choices. While in this mindset I find it is the best time to set new goals that will keep me motivated and focused. This is the year I beat my personal running time and fully tone my upper arms.

I do not wait for class reunions or big events to push me into action. I visit my health and fitness routine quarterly to keep it fresh and fun!

Power UP!

2011-04-16T07:05:00.001-07:00

I often refer to the process of healthy eating and fitness as a journey not a destination. For me the journey began by my need to lose extra weight after the birth of my son. My goal was not to get healthy or to get fit, it was to solely lose that weight. As the years went by my focus shifted to a healthier, not just slimmer, lifestyle and that is when I became more serious about eating leaner and exercising. Today I am yet at another stage where I am introducing power foods that serve to fuel my body rather than just feed it. I am also introducing exercises that are more than just about toning, but about supporting my skeleton and protecting my delicate joints.

Here are some of the easy and versatile power foods and exercises I have been indulging in:

-Quinoa (keen-wah) is a seed and is considered a complete protein because it boasts all nine essential amino acids. It’s high levels of iron and zinc makes it a good choice for those wanting to strengthen their immune system. Quinoa can be used as a morning cereal, for desserts and is a great pasta and rice substitute.

-Almonds, Apples, Blueberries, Broccoli, Spinach, Sweet Potatoes and Salmon are all super stars. They are packed with important nutrients, low in calories, and are easy to prepare and eat.

To get more from my time on the mat I have introduced these simple exercises that not only burn calories but also tone while strengthening.

-Weight-bearing exercises are any exercise where you bear the brunt of your weight while performing it such as walking, running, aerobics, weight training, etc. These exercises will strengthen the bones while also improving its density helping to fight osteoporosis.

-Crunches (or sit ups) work the abs and strengthen the back

-Lunges work out the thighs and butt while strengthening the knees

Living a healthy lifestyle does not have to be complicated, expensive or time consuming and the return on your efforts is truly priceless!

It is never too late to start running!

2011-04-08T17:35:00.000-07:00

“Just get out there and walk or run.” Those were the words delivered by Gladys Burrill who at 92 years of age just completed her 5^th marathon. As impressive as that may be, what I find more inspiring still is that she didn’t run her first marathon until the age of 86!

I am also thrilled that these stories are becoming more common. I just read that Clarence Hartley will be running this week’s Boston Marathon at the tender age of 81! He qualified for this competitive race by running 26.2 miles in under 4 and a half hours.

These individuals are not just inspiring because of what they are accomplishing in their golden years but because they can motivate those of us that still have lots of years ahead of us.

I see lots of older runners at the races I attend. About a month ago I met Betty. She told me the story of how she was late for her own 78^th surprise birthday party because she saw a 4 mile race that she could not pass up. After speaking to her briefly she told me she didn’t start running until her 40’s and today she does it for exercise but also as a way to stay current and social. She literally runs with a wild and competitive crowd that she reports “do not sit in rocking chairs and complain about their health.” Her 90 year old friend is ruthless and keeps her on her toes helping her maintain a 9 minute mile.

Betty is a great example of what a commitment to remaining healthy and fit can provide you both in the short and long term. In her 40’s she ran so that she could keep her body young while today she runs so that she can keep her mind and spirit youthful.

I have been joyfully committed to my healthy lifestyle for several years now and nothing keeps me more focused than having a 78 year old woman pass me at a race without breaking a sweat.

Run your way out of a rut!

2011-04-02T08:27:00.001-07:00

My husband and I made a friend a few years back after we began running local races. The conversation eventually turned to what got her into her running. The short of it was that she began running during the most awful time in her life. Her marriage was on the rocks, she was between jobs in a dead end career, and she had developed bad coping habits that involved overeating and drinking.

One day on her way home from a job interview, feeling deflated and hopeless, she noticed a runner. A few yards later she saw another one, then another. They looked free and happy and she decided she’d give it a try.

That very day she got home and put on a pair of sneakers, an old tee shirt and shorts and hit the road. She would combine running and walking to the end of her long street and back. She did this for months until she could run the entire way eventually expanding out of her neighborhood.

As she became more involved in this form of exercise she found her body began to slim down even without the benefit of diet. This evolution led her to seek out healthier food alternatives. The confidence she was developing from her weight loss and exercise program allowed her to become more in control of her life and her relationships. Before long she found the courage to confront her marital issues that they were eventually able to resolve. Lastly she decided that rather than try to find a job in a field she did not like, she would take a break and volunteer at a nursing home where she made herself so valuable that they hired her full-time.

This isn’t a story about a miracle, her life did not change immediately. It took about two years for things to get on track for her but what did happen instantaneously was what put all of this in motion, her decision to try something different and her commitment to sticking to it.

For best results: LIVE IN THE MOMENT

2011-03-25T14:31:00.000-07:00

One of the most important lessons that I have learned during my years of living a healthy and fit lifestyle is that you must live in the moment to ensure yourself a healthy future.

We are all tempted to quit or relax our healthy eating and exercise when we are outside of our routine. There is nothing wrong with taking a break or allowing for a slip but by making a conscious effort to exist and enjoy the time and place you are currently occupying you might safeguard your healthy lifestyle.

For most of us the idea of living in the moment almost begs us to be carefree and indulgent. The reality is that when you can focus on eating a well-balanced meal or just participating in exercise you won’t want to indulge or bypass physical activity. By allowing yourself to enjoy the preparation, the smells and the flavors of a healthy and delicious meal, you will feel full and content. When we eat mindlessly, not only do we not enjoy what we are eating, we also tend to over eat because it takes our brain longer to realize we have eaten passed our limit.

Exercise is another activity that is more beneficial when broken down to bite-size pieces. When scheduling your physical activity focus on the positives and benefits that you experience when you exercise. This will make you more likely to stick to your routine. Before a run I do not think about the time it will take me to get ready, and how long I will be out in the elements. Instead I think about how nice it feels to be in the fresh air. I try to focus on how my energy will improve almost immediately but maintain me for the rest of the day.

Being mindful and present in your life is one of the best ways to live a stress-free and healthy life.

A free cure for all that ails you: EXERCISE

2011-03-19T08:28:00.001-07:00

Singing the praises of exercise

We are constantly being told that exercise is important for a healthy body and mind yet many of us bypass fitness and only focus on weight loss. Here are a few good reasons to introduce exercise into your routine:

1. Simple exercise will help you manage your weight by burning calories when you incorporate it in daily activities like taking the stairs, take a walk after lunch, take a stretch and lunge break every hour. This will burn calories and reenergize you.

2. By doing strength or weight training, your body continues to burn calories even after you have stopped exercising. The other benefit is that by building your muscles, your skin in those areas will appear taut and younger!

3. Feeling sluggish? It may sound counterintuitive but that is the best time to take a brisk walk. Physical activity will deliver necessary oxygen and nutrients to your tissues giving you energy.

4. Sound body, sound mind. Quiet your anxiety and stress by putting your body in motion. The brain is stimulated by exercise and releases chemicals that act as anti-depressants. Researches reported in The Archives of Internal Medicine that exercise was almost as effective as medication in reducing symptoms of depression.

5. Exercise as a weapon against certain diseases. There is a list of diseases that can be prevented, managed or even reversed with exercise. Avoid high blood pressure, type 2 diabetes, osteoporosis, and certain types of cancer. There are also studies being conducted now that suggest Alzheimer’s and other forms of dementia might be avoided through exercise.

I only offered you five reasons to lace up and get your body moving but I promise you there are far more incentives than the ones I was able to list.

From my own perspective I can say that I am not a natural born athlete and the thought of exercise has never brought me the same joy as a slice of cheesecake. But I have made peace with exercise and now view it as yet another thing I must do in order to prevent issues down the road. If you floss and brush, there is no reason why you can’t get up and move!

Living Lean and Dumping the Mean

2011-03-12T07:36:00.001-08:00

I am a huge advocate of “living lean.” There are countless benefits to adopting a philosophy that encourages living simply.

About 10 years ago my husband and I began to ‘declutter’ our lives. We were already committed to eating healthy and exercising but now we were ready to further simplify our lives.

One of the first casualties was our well-intentioned addiction to juices. After reading the label one day, we realized we would be better off making our own instead of consuming all those sugars and chemicals. Using an old, hand held juicer, my husband began to squeeze out the juice of two oranges every morning. It was not the glass full we were use to, but when you live lean, and naturally, you begin to realize what a true serving size looks like, and it becomes enough to satisfy you.

The other must-have item that we improved upon was peanut butter. For years we had been buying the fresh ground store brand. Now we buy organic peanuts and grind them ourselves. Even without any added sugar or salt or oils, the peanut butter is phenomenal.

We have also simplified the way we cook. Gone are the days when we had countless sauces and condiments in our fridge. Today we buy lean meats, vegetables and grains and season them with fresh herbs.

Our exercise routine also got a make-over. My husband bought a compact weight set and now we save money and time working out at home. Our cardio workout still consists of lacing up and hitting the road for a brisk walk or a quick run.

When you make the decision to live lean, you are not just going to lose weight and improve your overall health you will also save money and time. Money and time are two of the biggest causes of stress so by leaning out your life, you can eliminate a variety of health and life issues.

Kiss your ego on the lips and RUN!

2011-03-04T06:57:00.000-08:00

One of the biggest hurdles to get past in order to adopt and maintain a healthy lifestyle is the inevitable setback. You work hard, you stay on track and the moment you are derailed your first instinct is to quit and abandon all that hard work because of one slip up.

I have traveled this road myself. I have hit the plateaus, I have fallen off the wagon and spent days nursing my bruised ego with lots of food and inactivity. What this rollercoaster taught me was that I had to take it easy on myself. I had to let go of my giant expectations and get real with myself. I also had to drop the ego and embrace the effort.

This is when I began to approach my fitness and weight as a competition with myself – not anyone else.

My husband and I are avid runners. I have been running for over a decade and it is my exercise of choice. My passion eventually led us to start a company for runners. So you may conclude that I am an awesome runner. An elite. But I am not. I am, on a good day, average. I was at a trail race recently where I came in second to LAST. The last person was a gentleman in his deep 70’s, and he did not beat my time by much. Although it was a small race, and it was my first trail race, on unfamiliar terrain, I still stunk it up pretty bad but rather than let that sideline me, I keep the experience on the forefront to remind me and to encourage others to STAY IN THE GAME.

Although I will never boast a supermodel figure or be an elite runner, I am immensely happy with the results that my efforts provide me. By being realistic with my goals I do not overwhelm myself and am more likely to remain focused and successful in my efforts.

Make friends with your ego. Do not allow it to stray you away from your sense of humor about yourself as well as your goal to be fit!

Plateau this!

2011-02-26T06:22:00.003-08:00

Dealing with weight loss and fitness plateaus

After months of seeing results on the scale from your weight loss and exercise routine you are surprised by a sudden end to your progress, in spite of your continued commitment. Experts call this a “plateau” and here is what you need to know so you can overcome this dreaded diet-derailer!

According to The Mayo Clinic at mayoclinic.com: A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

Arming yourself with this information you can now revisit your weight loss strategies and fitness to combat the plateau. The most important thing to do is not become discouraged. This is usually the time when most people who have been seeing a steady decrease in weight begin to give up on their routine.

By understanding that a plateau is a natural occurrence you can prepare for it before it comes. Reduce your caloric intake by as much as an extra 200 calories while also increasing your work-outs by up to 30 minutes.

The most important thing is to remain motivated. Your healthy fitness goals should never be compromised by what the scale says. Ultimately any changes you make to improve the quality of your health and wellness are going to benefit you in the long run. This is why a momentary stall in your results should not discourage you but motivate you to continue your efforts. A plateau is not a sign of failure, it is actually an indicator that you have been succeeding and now need to step up your game further.

Fight your way out of that SLUMP!

2011-02-18T07:57:00.001-08:00

We know how important it is to remain on track of your healthy eating and fitness routine. No matter how committed you might be, life can sometimes throw a wrench your way and completely sidetrack you. Here are some tips that can help you recommit and climb back on that wagon!

-Set a goal and a reward. Not all of us are natural athletes so we need to motivate ourselves in order to remain on track. By setting goals and a reward system you are more likely to be driven towards success. The goals can be as simple as increasing your time at the gym or on the treadmill by an extra 10 minutes. You can also register for a race or a walk. The reward can be new music, new workout clothes or shoes, a manicure or a massage.

-Release the past and embrace the present. Do not beat yourself up for having fallen off the wagon. That is wasted energy that you can be putting into your new and improved routine. Starting over gives you the opportunity to introduce one that is designed for who you are today, not who you were back then.

-Make yourself a priority in your own life. Often we sacrifice our own health and wellness because we think we are being selfish taking up time to choose healthy foods and exercise. Nothing could be further from the truth. By taking care of yourself you are being responsible, working towards remaining healthy and not becoming a burden to others. You are also setting a great example and teaching others how to treat you. By caring for yourself you send the message out to your family, friends and co-workers that you value yourself and your health and if you can do it, they can too.

-Be kind and rewind. Watch your internal dialog. Feed yourself positive messages and repeat them to yourself as often as possible. You are the president and CEO of your body and your life and you deserve to live a Fortune 500 life!

EAT! RUN!

2011-02-11T08:27:00.000-08:00

After enjoying a lovely weekend with my girlfriends, one of them said to the group how beginning Monday she would be eating salads to make up for the two days of indulging.

In spite of how often I hear this, it still surprises me that people really believe that the only way to weight loss and fitness is through deprivation and torture. It is that attitude that keeps the pounds on and prevents us from ever being free of the weight loss roller coaster.

One of the most trusted and proven methods of weight loss is managing your caloric intake in conjunction with some form of exercise. You can expect weight loss if you ingest the recommended amount of calories calculated for your current weight and height. If your daily allotment is 1600 calories – you can eat anything at all as long as you stay within that amount. So why if given the option to ingest 300 calories for lunch would you have dry lettuce, or a meal replacement shake when you can have a delicious and healthy sandwich made with lean meat, stuffed with veggies? By eating actual food you are feeding your body the necessary grains and nutrients it needs without feeling deprived.

The same holds true for exercise. Why would you spend 30 minutes involved in exercise you hate, and will probably quit after a few weeks, when you can make a choice that you enjoy and benefits you?

A healthy lifestyle begins with the decision to commit to adopting sensible eating and physical activity. Striking a balance between your dietary needs and your personal food taste is the key to long-term success. You can apply the same principle to exercise. Take an honest look at your lifestyle and make time for some form of enjoyable or tolerable physical activity.

The bottom line here is that you are worth taking the time and making the commitment to yourself to live a full and healthy life. Depriving yourself of the foods you love is not conducive to long-term results or to the happy and healthy life you deserve.

It's not about resolutions, it's about recommitting!

2011-02-04T07:24:00.000-08:00

The holidays are behind us and some of us are now struggling with our broken resolutions. If you fell off the wagon before you were even comfortably inside, relax, that happens to the best of us. One of the reasons resolutions fail is because no one can change a lifetime of poor habits overnight. This is why your first mission to insure success is to decide not give up on yourself.

Once you are armed with that relentless commitment to yourself you can make choices to create and support your new lifestyle. Here are some suggestions to get you started and keep you motivated.

Get out of your own way. If you are struggling with weight issues do yourself a favor and join a weight management program. You do not need to be obese to join. I have returned to my program when I was only 10 pounds over because I did not want to get any heavier. The program is not just about losing weight but learning how to feed your body in order to maintain a healthy weight.

Move your body. The simplest and most cost effective exercise you can do is to walk. Start off by doing a 30 minute walk and slowly work your way to covering more distance in that 30 minutes. By moving your body you will not only tone and lose weight but you will also be releasing stress that has been proven to horde fat.

Be honest and kind to yourself. Join your team – do not work against yourself. Engage in an internal dialog that helps you stay on track. Recommit every morning to a day of healthy choices and then just put yourself on automatic pilot. Slip-ups are normal and you should plan for them. Do not skip a meal or over-exercise to make up for it. Just reset and move on.

A healthy lifestyle is not a temporary program - it is a long-term commitment to yourself. By adopting healthy habits that match your taste and lifestyle you will set yourself up for success.

Health & Fitness to help through illness

2011-01-30T19:17:00.001-08:00

This weekend I participated in the Susan G. Komen Race for the Cure. My husband and I run this race every year but this year it was personal. I had the honor of running along side my friend and breast cancer survivor. It needs to be said that she beat my time by about 15 minutes. While we ran she talked about her diagnosis, the double mastectomy, the months of chemotherapy and radiation and finally, her conviction to surviving.

As we ran, I thought back to how surprised I was that she continued her health and fitness routine. If anyone had an excuse to jump off the health wagon it was her. These were the times she could have easily indulged in comfort foods and laid off the exercise.

One of the first things she purchased was a wig with a baseball cap sewn to it so she could wear it to the gym. As she began healing she returned to running and before long she was back to her usual impressive pace.

When it came to food, she continued to follow her vegetarian diet and reluctantly added lean meats that the doctors insisted she consume to fight the anemia she had developed from the chemo.

It was clear that in spite of how afraid she was of her illness, she was going to live and exist in a space of hope, which she found by continuing her commitment to eating healthy foods and exercising regularly.

Today she is happily cancer free. Her doctors say that her recovery and prognosis have been good because of her lifelong commitment to a healthy lifestyle. She would agree but she would also tell you that she also drew much strength and courage from the routine she created years ago. That just the act of consuming fresh foods and engaging in exercise made her realize that she did have a future of ahead of her. A future that she had to stay healthy and fit for.

Living in the Moment!

2011-01-20T14:40:00.001-08:00

Living in the moment

We have all heard that we should live in the moment. I admit to not having seen the sense of this saying until I began on the path to health and fitness.

The quote really seemed a little irresponsible to me. If I was living in the moment who was taking care of my future? As I began to take responsibility for my nutritional and physical needs the statement became my mantra.

When it comes to healthy eating you must be in the present in order to make the right choices. You can longer be satisfied to pull up to a drive-thru or to dig your hand in a bag of chips. Those food decisions are poor because they have no nutritional value and are made in a mindless state. Healthy eating takes planning and preparation and it is a wonderful way to begin the practice of living in the moment. Instead of being annoyed by the amount of time it will take you to prep for a healthy meal, look at it as an opportunity to pamper yourself. Nothing screams spa experience like fresh vegetables and fruits. Toss in some delicious grains and lean meats and suddenly you are zen master spa chef.

I apply this same philosophy when I exercise. When I lace up I relinquish the need to project myself into the next hour or the next day. I make a conscious effort to shut out worrisome thoughts and just focus on my steps, my breathing and the scenery.

The other advantage I have found from adopting this simple wisdom is that when you are living in the moment you are less preoccupied with the urgency of later or tomorrow. This is the same preoccupation that leads us to overeat because we are not paying attention to how much food we are actually consuming. It is that mindset that suggests that we do not have enough time in our busy lives to exercise or take time to nurture and care for ourselves.

By focusing yourself on the now, you will be taking care of your future one precious moment at a time.

My journey to wellness!

2011-01-14T08:03:00.001-08:00

Just over 20 years ago I was looking through some photos I’d just developed of my best friend’s birthday party. As I scanned the photos I was struck by one of a large lady holding my infant son. It took me only seconds to realize that the large lady was me. I had never had a weight problem and suddenly this photo forced me to come to terms with the fact that I put on about 30 pounds after the birth of my son. That’s right – after. I had developed a 6 donut a day habit and my exclusive role was nurturing and nursing my baby. And eating. I vividly remember finishing his baby food straight from the jar. I was eating for the sake of eating.

Seeing the photo of this young, fresh-faced, new mom forced me to look inside and ask myself what was happening. I attributed the weight gain to the fact that I was unable to hold things down for my entire pregnancy. But that was then and this was now. Once I got the excuses and reasons out of the way, I had to get to work. For a couple of weeks I tried to do it on my own but quickly realized I needed professional help. With the support of my husband and family I went to Weight Watchers and never looked back.

Two decades later, I am grateful for that weight gain because it forced me to learn how to not just feed my body, but to fuel it. The other benefit was that now I would be able to pass along these healthy habits to my son. The program also stressed the importance of balancing food with fitness - opening yet another door for me to live a healthy life.

This story is not just about weight loss or fitness. It is about how quickly and simply you can change your life. For me it was all about seeing a problem and making the decision to fix it. It is a decision that I made over 20 years ago but live daily.

Marching to the beat of your own drummer!

2011-01-07T06:42:00.001-08:00

The most important thing I have seen repeatedly in people that have successfully adopted a healthier lifestyle is that they have personalized it to their lives.

So many of these diet and exercise programs being pitched to us daily are all about taking one formula and applying it to the masses. It is no wonder so many people try and fail using these methods.

I talked to a few of my friends and family that are living out a healthy lifestyle and they shared with me some of the ways they have made this journey more personal and more successful.

Calorie replacements:

-Maggie kicked her daily soda habit replacing it with seltzer water and sometimes spiking it with juice or a squeeze of lemon or lime.

-Samantha had a lifelong love affair with dessert after dinner. An affair she was not willing to give up. Her solution is to allow herself a dessert a day as long as it is 100 calories or less. She has found a variety of 100-calorie desserts to keep her satisfied and fit.

-Chris is a self-admitted carnivore. In an effort to keep the beef but cut out as much of the fat as possible he now makes his lean meat burgers by adding oatmeal to the mix. He can still enjoy a thick juicy burger but with half the meat.

Adapting exercises to your life:

-After years of trying to use the hundreds of dollars worth of exercise equipment he purchased for his home Rob finally decided he was best motivated at a gym. He sold and donated all of his equipment and joined a 24 hour gym near his work. Now he makes it a point to either work out on his way to work or on his way home from work.

-The best exercise for beginners and couch potatoes is walking or running. This exercise is one you can do on your time and pace. It’s the perfect starter and gateway exercise to a lifelong healthy habit!

You are unique and should embrace that daily especially when it comes to your food and fitness!

Happy New Year – One Day at A Time

2011-01-01T09:57:00.000-08:00

I am writing this on New Year’s Day 2011. Earlier this morning I read a post on Facebook from a friend who said he is celebrating 19 years of sobriety. I congratulate him and anyone else who has taken the necessary steps to regain their lives. I am sure you have heard that one of the key steps to succeeding in conquering such challenges is to take things “one day at a time.” The same can be said when it comes to our fitness and nutritional goals.

Do not overwhelm or sabotage yourself by worrying about what you will do tomorrow or in the days, weeks and months ahead. Just concern yourself with exercising and making good food choices TODAY.

As we approach the New Year and it’s many expectations I not only share my friend’s resolve and accomplishment but also a wonderful quote by Tom Landry that I will carry with me throughout this year, and many others. “Today you have 100% of your life left.”

Like the sentiment that we should take one day, one moment, one choice at a time, this quote further reminds us that every day is an opportunity to start over. It really does not matter how far away you are from your goals, nor how out of shape or overweight you may be. The cold hard fact is that you truly do have an opportunity to turn it around today just by making the decision to begin. And once you have made the decision you can assure your success by adopting the mindset that your overall good health and fitness is not about one resolution but to recommitment yourself anew each morning.

So Happy 2011 to you. Live it and commit to it one day at a time.

The Language of Success!

2010-11-12T09:28:00.000-08:00

When it comes to health and fitness it is all about “you are what you eat” but this common and wise expression should include that “you are what you think.”

As the new year approaches and resolutions are made, we become a bit more anxious to begin life changing routines that will improve our lives. Often this promise is about weight loss and body sculpting. We stand in front of the mirror at a dressing room or in our bathroom and determine we are hideous and grotesque and we must change right now. Or, we are trim but not fit or fit but not trim. Our general dissatisfaction with our appearance sends us into a panic that eventually ends with us attempting to motivate ourselves by bullying and belittling.

Aside from caloric intake and exercise the single most important ingredient to a successful healthy lifestyle should be the dialog you have with yourself.

-Do not attempt to motivate yourself to lose weight by telling yourself that you are fat. Remind yourself that you deserve a healthy body and a healthy weight.

-Do not sabotage your diet by telling yourself that you are too busy, tired and overworked to follow your healthy routine. Remind yourself that there is always a healthy alternative to snacking and eating on-the-go and you are worth taking the time to seek it out and enjoy it.

-Do not beat yourself up when you encounter a set back and deem yourself a failure. Remind yourself that falling is part of the process and that your true success comes from getting back on track.

-Do not aspire to look like anyone else. Remind yourself that your body is uniquely yours and your main goal should be to be the best you that you can be.

-Do not set yourself up for failure. Remind yourself that you have all the tools necessary to succeed and plan accordingly. Work with your real life and real schedule and fail-proof your eating and fitness routine.

Be kind to yourself and be your biggest cheerleader. And take the time to whisper to yourself: “You are AWESOME!”

Home Sweet Home

2010-10-29T14:27:00.001-07:00

After years of fighting the dangerous habit of smoking, my friend sought the help of an addiction specialist. She was surprised that the first suggestion her therapist made was to go home and rearrange her furniture.

This may have surprised her but it did not surprise me. I learned at Weight Watcher’s that in order to change your life, you have to change your surroundings. You must set up your home to motivate, inspire and encourage your health and fitness goals.

When it comes to your kitchen you may think it is just as simple as to empty your fridge and cupboards of all the bad foods. But that is just the beginning. Your home is an influential environment and taking a few of these steps may help you on your path or continued commitment to living a healthy lifestyle.

Once you have brought in your nutritionally sounds foods be sure not to hide them but place them front and center. Make them easy to see and reach. Place fruits on the counter or on the top shelf of your fridge. Put mixed nuts and whole grain chips and crackers in the spot once reserved for your snack foods.

Freshen up your living room in order to reenergize yourself in your home. Get rid of items that are no longer useful to you or your current and future health goals.

If you exercise at home, do a quick inventory of the items you want to keep and discard. Create an area in your home where you will use these items and then neatly store them for quick and easy access. Keep the area fresh and well stocked with a towel, full length mirror and your favorite tunes. As a runner I was always derailed by having to search the house for all of my gear, now I keep all of my running clothes and gear in the guest room which is right next to the front door.

By making your home a partner in your health and fitness goals you set yourself up to succeed daily!

Fitness as we age...

2010-10-15T07:04:00.000-07:00

If you thought that all of your diet and fitness routines could be set aside when you reach your golden years, think again!

Researchers are continuously finding the benefits of diet and exercise for people of all ages, especially our aging community. Exercise can decrease the chances of older individuals developing dementia. It also works to keep away stress that can plague an idle mind and body. Older adults can also enjoy better flexibility, balance and even improve their bone density. All things that can dramatically impact the quality of life.

Although the news is encouraging for the future, the time to start an exercise routine is now. By introducing exercise into your life today, you can bring with you a strong body and mind into your advanced years. This discipline and passion can keep your body younger and even reverse some of the signs of aging.

As I age, I am encouraged by the amount of older people I know that are involved in a variety of fitness activities. As a runner I meet lots of participants at races in their 60’s and 70’s, but they are not jogging, they are outrunning a lot of us youngsters! There are also lots of seniors bicycling these days and they are not riding a bike with a bell and basket, they are geared up to the teeth and seriously competing and winning. Tennis, golf and swimming are also very popular with this group of super seniors. Most of them report that they are not just keeping their body fit but also keeping an active social life that is health driven. Rather than only meet for lunch or card games where they find themselves either complaining about their aches and pains, or their kids, they are now involved in more proactive discussions and behavior.

Age and aging brings on a lot of stress. Be it physical or financial. It is for this reason that your best weapon is to bring a healthy and strong body into your senior years so you can enjoy a long and happy life.

Fitness to Fight the Blues!

2010-10-08T10:05:00.001-07:00

We are living during some difficult times. Our nation is in financial flux. Unemployment and foreclosures are affecting us directly or someone we know. It is during these times that we are prone to using comfort food and isolation to cope but now is the time to realize that we must be fit to fight!

The reality is that life is in a constant state of change and evolution and it is for this very reason that we should not allow good or bad times to dictate our commitment to the one constant in our life that we should protect: our health and fitness.

One of the reasons we are terribly stressed during these uncertain times is because we feel as if we have no control over what is happening. Exercise will release endorphins in our bodies that help improve our outlook while also giving us a sense of control and purpose as we take responsibility for our health and fitness.

My mother has lived through her share of good and bad times and the best advice she has given and instilled in me is that no matter what you are going through make an effort to act and live beyond your situation or your pain. It is no wonder that at 88, widowed, and being the last sibling standing out of 11, she still laces up and walks twice a day. She used to walk for an hour a day but when her knees began to hurt her, rather than retreat, she now takes two 30 minutes walks. My friend Jodi has also been a wonderful example by refusing to let a breast cancer diagnosis, followed by a double mastectomy, chemo and radiation derail her fitness. The busy mother of two still makes time to go to the gym and watch what she eats. Like my mother, she understands that once the dark times are over, she will still have her body and health to sustain her.

Remember tough times do not last but tough people do. Stay healthy and fit so you can fight!

Holiday-Proof Your Fitness Plan

2010-10-01T07:13:00.001-07:00

Holiday-Proof Your Fitness Plan

The holidays are almost here so now is the time to Holiday-Proof your health and fitness plan!

It happens every year around this time. Your well-intentioned co-workers, family and friends start baking and sharing treats. Someone places a small plate of cookies or brownies in the break room, or your sister stops by with some cupcakes or your friend gifts you with an autumn basket filled with candies and other confections. You nibble here and there and before you know it you’re consuming about an extra 500 calories a day. The other casualty of the holidays is your fitness plan. You find yourself putting your exercise routine on hold while you have to run to the store for gifts, visiting friends and family and attending a variety of holiday parties. Suddenly three months have gone by and you haven’t worked out and are 10 pounds overweight.

That is why now is the time to eliminate the stress caused by the feeling that you do not have the time or discipline to manage your health and fitness during the holidays. Create a plan that works for you and your particular situation. Begin each day by mentally reviewing your allotted daily caloric intake and then make choices throughout the day that honor that, even if it is with foods you do not normally eat. Apply the same strategy to exercise. Make a decision as to what your routine will be for the week. If you must shop or attend parties at night, switch your exercise time to the morning. At our home we have a few strict rules to keep the madness at bay. We designate one day a week where we shop for gifts and we only attend 2 parties a week, limiting our stay to an hour.

The most important thing is to enter into the holidays with the decision not to compromise your health and fitness. If you start planning and practicing with your schedule today, the end of the holiday season will find you healthy, fit and stress free!

Let's hear it for the beginners!

2010-09-24T07:49:00.000-07:00

Since joining the health and fitness world I have been privy to lots of great advice, inspiration and education but some of the most valuable information I have gotten comes from those just starting on their journey.

There is something very genuine and exciting about a person that has resolved to improve their lives through health and fitness. And although those of us that have been walking the walk are tempted to guide them, sometimes we are all best served to just listen to them.

One of my favorite things to discuss with beginners is the ways they’ve altered their favorite foods. One friend was terribly addicted to sodas, consuming at least 2 liters a day. Realizing she had to relinquish her favorite drink that cost her about 800 calories per day, she replaced it with sparkling water. To give it some flavor she would add a splash of cranberry or orange juice or a squeeze of lime. Another friend stopped adding the usual breadcrumbs to his meatloaf and replaced it with oatmeal.

Food is not the only place people had to get creative in order to improve their overall health. Being an exercise enthusiast I was particularly interested in how these dedicated individuals took the same old exercises and made them work for them.

A busy single working mom of two decided to incorporate exercise throughout the day instead of just dedicating a block of time to fitness. The exercise novice start off every morning on the floor. She would literally roll out of bed and do 20 push-ups. While the coffee brewed, she would do 20 squats. At the office, she would park far then use the stairs. She would do jumping jacks in the stairwell and more squats in the break room.

Although there are a lot of plans and systems out there designed to help you get in shape, nothing will ever compete with your common sense and creativity. Remember, the best way to insure your diet and fitness plan will work is to customize it to you and your lifestyle!

Goal setting!

2010-09-18T05:44:00.001-07:00

If there is one thing I am not a fan of is rushing to lose weight or get in shape because of an upcoming special event. My issue with this common and well-intentioned practice is that it does not promote long-term results. You go through all the work and then as soon as the event comes and goes, so does your fitness routine.

This is why your goal should be one that is on-going. As a runner, I try to register for a 5k every couple of months and when I want to really challenge myself, I sign up for a 10 miler. Setting these goals is what keeps me on the road year-round.

Goals do not all have to be races or fitness challenges. You can choose from a variety of activities throughout the year that you can incorporate even during the holidays and vacations.

One great place to start is by checking out any local/seasonal events in your area. Races are great because they are open to people in all fitness levels and they provide a relaxed but energized environment. Another way to incorporate fitness without exclusively focusing on exercise is to go hiking, canoeing and rock climbing. And if you are going on vacation you may enjoy a walking tour of the city or country you are visiting. Museum tours are a great and educational way to add miles to your time away. A good rule of thumb is to find something you can do outdoors and that usually has some physical fitness benefit.

We all need goals to help us stay on track and although a wedding or class reunion are legitimate ways to get motivated, you need something that will help keep your commitment to health in the forefront. This year I signed up to run my first half marathon and in spite of it being several months away I’ve already started training for it. As I prepare for the big day, I visualize what the experience may be like. I do not have the same pressures of having to fit into a certain size dress because since my goal has been fitness driven my weight is no longer an issue.

Avoid the quick and easy fix to weight loss and fitness!

2010-09-10T06:59:00.000-07:00

We have all seen the commercials selling those exercise ‘devices’ that you strap on to a body part and it promises to work your muscles for you. And how about the “delicious” shake that promises weight loss. It better be delicious if that is all you are going to ingest for the next 30 to 60 days!

The secret I want to let you in on is that weight loss and fitness are not as difficult as these diet pushers want you to believe. The average person is advised to eat between 1800 to 2000 calories a day. If you were to count those calories you would see that it is a great deal of food. Why would you replace your caloric intake with a shake filled with chemicals when you can take in those calories by eating actual food? The benefits of choosing food over a shake are endless but mostly you are training yourself how to eat properly in order to fuel, not just feed your body. And fitness is the other thing these quick-fix-gurus want to demonize. This is why we are constantly seeing commercials for these muscle stimulation devices suggesting you can relax on the couch while your abs get a workout but the fine print advices you to exercise for best results.

The bottom line here is that we have to come to terms with the fact that health and fitness are not going to be as easy as doing nothing, but it certainly is not as difficult as so many of these advertisers want us to believe. If I had to give anyone advice, regardless of where they are in their journey to weight loss and physical fitness is to begin by making friends with food and fitness. Determine the recommended caloric intake for your body and then introduce some exercise, be it walking or aerobics, and then keep doing that! I don’t think that is so hard, and it’s far more delicious and rewarding than a shake on the couch with some vibrating heating pad strapped to your stomach!

How to motivate a friend to lead a healthier lifestyle!

2010-09-03T06:48:00.000-07:00

So you are either fit and fabulous or well on your way but you see your spouse, children or friends that would benefit from the healthy choices you’ve been making and think “how do I get them motivated to follow my lead?”

The first thing you should NOT do is nag or brag. I have long believed that nagging and belittling is not a good motivator because it doesn’t evoke people’s free will into changing unhealthy habits. Being direct in a kind and honest way will probably get you further than making the person feel bad about themselves. The key is to set them up for SUCCESS not failure.

As you prepare to engage your fitness-challenged friend keep these 3 things in mind:

1) You should be focused on the person’s overall health rather than just the physical appearance. Looking good is a natural byproduct of a change to a healthy lifestyle, but it should not be the only goal. Often people give up when they fail to fit into those skinny jeans within a few weeks into their program. If the focus is placed on health versus appearance, your friend will be less likely to quit when they experience those normal negative body-issue days!

2) Encourage them to adopt eating and fitness habits that are well within their comfort zone – not yours. Just because a diet and exercise routine works for you does not mean it will work for your friend. Be supportive of whatever positive efforts they make in order to get healthy and fit.

3) One of the best way you can help a person to seek a healthier lifestyle is through example and encouragement. Share with them your journey. Your ups and downs. The benefits you have experienced now that you are making healthier choices such as feeling better, experiencing less aches and pains, better flexibility. And share with them how you conquer those set-backs and temptations.

By being their mentor and biggest cheerleader you are more likely to inspire someone you love to a happier, healthier and longer life.

Falling off the fitness wagon!

2010-08-26T11:26:00.001-07:00

It happens to the best of us. Perhaps an injury or personal set-back derailed your exercise efforts. One day you woke up and you just felt like you would serve yourself best by just curling back into bed. Maybe after that you also decided to indulge yourself with comfort foods. Then this “one day” turned into several weeks and now you can’t seem to get yourself back on track. I’ve been there, we’ve all been there, but don’t beat yourself up over this slip. This experience can actually be a good thing.

Getting back on the path to health and fitness can be a wonderful experience. It can be a time for you to evaluate what was not working in your previous routine. Maybe you were bored, or it was too challenging, or you were not seeing the results you desired. Returning to a healthy and active lifestyle can also be an opportunity for you to do some soul searching and spring-cleaning. Maybe it is time to get out of that rut by shaking things up!

1. Change your routine. If you’re a gym rat, maybe you should pepper your workout a few times a week by going outside and walking or running.

2. If you’re a runner or walker, you might want to bring it indoors for some Pilates or weight training.

3. Yoga is a great way to clear the mind while working on flexibility and balance.

4. Love your current exercise routine but are just in a funk? Change the times of day you workout, or upgrade your workout clothes or gear. Freshen it up!

Just remember when you find yourself in these slumps that they do not have to last forever and beating yourself up will only keep you away from a healthy lifestyle longer. Accept that sometimes you are going to stray away from your commitment to fitness so give yourself either a number on the scale that will serve as your reality check, or an amount of time that you won’t allow go by without getting back to your routine. Remember, it is ok to fall off the wagon just as long you are committed to getting back on!

Health and fitness made SIMPLE and ECONOMICAL!

2010-08-19T09:08:00.001-07:00

Back to basics!

There is a new trend gathering steam in the health and fitness world that encourages you to keep it simple. This trend delights me because the easier, convenient and economical you make healthy eating and fitness, the more likely you will stick to it for life.

I’d like to share these tips I’ve learned through the years from health and fitness experts that have kept me on track for years!

1. Shop from the perimeter of your grocery store, only going into the center to purchase non-food items. The wisdom here is that you buy fresh foods that are natural and healthier for you. Eating right might cost you a bit more upfront but you will save money by avoiding costly health issues down the road.

2. Move your body. Exercise does not have to take place in a gym. For the cost of a pair of running shoes you can hit the road and walk or run. If you prefer to stay indoors, many shopping malls open their doors early for walkers. Or you can visit your local library and get free DVDs or books on exercises you can do at home.

3. Breath and drink lots of water. These two items are my anti-depressants and stress relieving drugs. While going through Lamaze some 20 years ago, I learned the magic of breathing. It focuses you, it allows you to redirect your attention so you can regain control and it is extremely important to your overall physical health. Breathing is not just for just staying alive, it is a wonderful tool that will serve you both on and off the road! Finally there is hydrating. We all know the importance of drinking and now we’ve learned that your body burns off calories from processing water, making it yet another way it promotes weight loss. For me water is my go-to drink when I’m feeling stressed, helping me to avoid stress eating. It fills me up and gives my body and mind time to decide if I need more food, or just to take a deep breath, hydrate and hit the road!

Food as Fuel!

2010-08-13T06:33:00.001-07:00

So you've found the right clothes, and shoe and even the perfect music to motivate you through your workout but before you hit the gym or the road, make sure you have the right fuel to keep your body going.

I came into health and fitness in stages. It was a true evolution of weight loss using caloric reduction followed by exercise. Today I maintain my weight watching my caloric intake and by healthy food choices that not only feed me but fuel me.

Not long ago I was a lot like most people that thought that if the scale said the right number then I was healthy and fit. Soon I began to realize that I was feeling drained through my workouts and tired throughout the day. It was at this point that I realized that I needed to start introducing more effective and efficient foods into my diet. Foods that would sustain me throughout my entire day.

The world wide web has several sites where you can find an easy formula that will tell you what your healthy weight should be based on your height and age and the amounts of foods you should ingest based on your activity level. I armed myself with this information and I stopped eating those easy, on-the-go breakfast bars and I started to eat actual foods like nuts, all grain breads, fresh fruits, lean proteins. Before I knew it, I was still maintaining my ideal weight while feeling energetic. I compromised nothing, except the extra sugars and sodium that came with what I perceived to be healthy and quick food solutions.

The other benefit that came from adopting these new food choices was the overwhelming empowerment I felt. Until this point food was something that either fed me or brought me some form of enjoyment. Now food is a healthy and happy combination of those things but with an added bonus, that I can use it to build a better and healthier me!

Oh the wacky ways we entertain ourselves during our runs and workouts!

2010-08-05T16:35:00.000-07:00

Let’s face it, if exercise is not bringing you some form of joy, you will more than likely not engage in it or maintain it. This is probably why most people that stick to a fitness plan enjoy it, or at least, create a routine that makes exercise fun or enjoyable. Here are some wacky ways people inject fun in their routine:

The Musical. Most of us would not dream of starting a workout without our tunes. They pump us up and motivate us. Recently a friend confided to me that she listens to Broadway tunes during her weight training circuit workout and she images herself as the lead in the musical. So as she leaves the house for the gym she announces: “I’m off to the show.” To which her husband will say, “Break a leg!”

The Fitness Guru: My other buddy confessed that she pretends she’s leading the aerobic class that she attends. She says she arrives early to class to secure a spot on the front where she can watch herself in the mirror and can make sure she is using proper form in order to serve as a good example to her ‘class.’

Scavenger Hunt: This is my favorite and probably the most creative. Ben likes to run at very early in the morning so to fight off the boredom he has created a game of Scavenger Hunt that he plays with himself. Prior to heading out on his daily run, he picks five things he must look for and find while on his run. The list will include things like 1)wildlife such as spiders 2)random objects like a sock 3)litter, maybe a soda cup 4)person, be it another runner, bicyclist 5)shiny things like loose change, CDs, etc. This keeps him entertained while keeping him aware of his surroundings.

Myself, I like to just let my thoughts drift with each song that comes on my iPod. Sometimes I'm a rock star, and sometimes I'm designing my island home. (:)

Staying motivated!

2010-07-22T15:02:00.000-07:00

Not all of us are natural athletes that dream about the next moment that they will be able to sprint out the door to work out. Some of us have made peace with the reality that in order to maintain a healthy lifestyle, exercise is crucial. Although I love and cherish running, I have those days, or weeks, where I need some serious motivation.

I have a 'motivation arsenal.' It includes a variety of things that never fail to get me back on track. 1) My favorite one is just reminding myself of how I feel after a work-out. The sense of accomplishment that comes from just 30 or 45 minutes of waking up my body and giving it a boast that will carry me through the day, and through a long life. 2) My second weapon is vanity. I am not trying to achieve a perfect body or a super model physique - but I do want to be as tone and healthy as I can be. Using my vanity for good and not evil. Once again I remind myself of the joys of being able to fit into my current clothes comfortably and not waste time agonizing over what to wear. 3) Find a friend. Maybe enlist a buddy that’s been trying to adopt a fitness plan. This way you can mentor this person, while reaffirming your own passion for fitness. Lastly, 4) break out the music. There is something about the right songs that make me feel as if I could accomplish anything. I love working out and running to music because it connects me to those feelings of invincibility I have when I'm singing along to my favorite songs. Freshening up the play list always helps to get me up and out.

As you can see my “motivational arsenal” is made up of positive things. I believe fitness should be as fun and pleasant as possible. Remember that the reason you want to be healthy and fit is because you are being good to you! Don’t belittle yourself – be kind to yourself and your body!

Exercise is NOT a license to OVEReat

2010-07-22T14:27:00.000-07:00

A couple of years ago I noticed that I had put on a few pounds. The ten pound weight gain snuck up on me and I only noticed it when I could not longer wear my jeans comfortably. In spite of my commitment to health and fitness, I had somehow fallen off the wagon and so I had to retrace my steps and see where I picked up these extra annoying pounds. The first thing I looked at was my exercise routine. Not only was I still on track, I had actually added a mile to my weekly run so, it was not for lack of exercise. I then looked at my meal choices and, for the most part, I was still on track there. So where did these pounds come from? I got my answer a few days later at the office. It was around 3 o’clock when a co-worker walked in handing out plates with slices of birthday cake. I automatically reached for the cake and made a mental comment to myself, “I am running more so I can afford this indulgence.” It was at that moment that I realized that I had not just indulged on this particular day, but I had been using the “exercise excuse” for weeks.

Exercise is not a license to eat, and those extra 10 pounds were proof that my hard work was being undermined by my unconscious eating habit. The experience allowed me to retool my thinking when it came to adding more exercise and food to my routine. Although the body would require more food to fuel my extra physical activity I needed to get those calories from grains, fruits, vegetables and proteins – not cake!

I assure you that I still indulge on ‘frivolous’ foods now then then, but now I only do it in moderation and not to supplement an extra mile on the road.

Barefoot running...

2010-07-22T14:26:00.000-07:00

About a year ago barefoot running showed up on my radar and because I am a runner I was immediately drawn to this philosophy and had to check it out.

I had serious doubts about this ancient style of running that was making a comeback. For years I’d heard the need for support in my shoes. The rule in the running world is that you replace your shoes after 300-500 miles of use to avoid having them lose their support. Skeptical as I was when I heard that running barefoot was a healthier alternative to all that cushioning and support I still pushed on. But article after article, I read that running barefoot is thought to be better for you because it favors your natural gait, not forcing your body to conform to the shoes. And runners agreed, reporting that their knees and/or backs felt better after running barefoot, or ‘support free.’

So with all the evidence at hand and seeing the trend spread through the running world, I decided I had to give it a try. Having only asphalt to run on I sought out an alternative to going completely barefoot. The shoe I bought is known as a support ‘free’ shoe, ironically it is created by the company that is responsible for creating the ‘support’ frenzy in the first place. The shoes are light, the upper part of the shoes feels like a strong nylon sock, and the bottom has a very thin padding. The moment I hit the road, everything felt different. I felt more in control even though I was working a bit harder because I no longer had the benefit of all that cushioning pushing me along. It was like driving a stick shift versus an automatic vehicle.

The reason I am celebrating this resurgence in barefoot (or “free”) running is because it supports my personal fitness and health philosophy – which is to keep it simple. The less roadblocks we put up for those of us getting healthy and fit, the better the chances we will stay with the program and meet our physical goals.

Don't let 'fitness experts' derails your fitness goals

2010-07-22T14:24:00.000-07:00

One of my biggest pet peeves is when well-intentioned individuals have their fitness goals derailed by a constant stream of misleading information from so-called fitness "professionals."

I spend a great deal of time listening to friends and family in desperate need of some form of physical exercise tell me why they won’t exercise or how they simply quit after a short time. The culprit was usually a report on tv or the newspaper undermining their efforts by essentially stating that whatever form of exercise they had chosen was just useless. They were not doing it long enough or strong enough or not wearing the right shoes or using the right equipment. What's the effect on a person who already had a tenuous, newbie's relationship with fitness? It typically sidelines their efforts and possibly prevents them from ever trying to become healthy and fit.

When approached with this challenge I’ve learned to be sensitive and supportive. I am mindful that change of any kind is difficult and so it should be approached as an evolutionary process. My goal is to encourage people to begin by adopting healthy eating and fitness habits slowly, bit by bit, and take it from there. When I made the switch to a healthier lifestyle it began by just watching my daily caloric intake. Eventually I introduced healthier foods and added walking into my routine, and that later evolved into running. But had I stopped to listen to everything I was supposedly doing wrong, I never would have started in the first place.

We need to understand that for beginners, as we have all been at some point, it is about taking that first step and then evolving into more challenging routines. But most individuals will not begin a fitness program if they feel defeated by it before even starting.

So if you are just getting started, or know someone that is, let the experts argue what the best systems and techniques are while you stay focused and follow this old motto: "When it comes to exercise: More is better than less, faster is better than slower, and something is better than nothing. But when it comes to food: Less is better than more, slower is better than faster, nothing is better than something.

Health is a great investment

2010-07-22T14:21:00.000-07:00

One afternoon while talking to my friend, a geriatric social worker, about how aggressively one should invest for retirement she said something that validated my commitment to health and fitness. She said that while I should be wise with my finances, I should put even more emphasis on my fitness. Her job puts her on the frontlines with the elderly and she has seen first hand what happens to those who paid little to no attention to their bodies. Today that neglect is not just affecting the quantity of their lives but the quality. People always think of aging as something that is off in the distant future when the reality is that it is happening every day. Daily we move towards that magic number we deem “old” and once we are there we want to be financially stable. But we should also want to be healthy and fit in order to be pain free and independent.

My husband and I are avid runners. We run several 5k and 10-mile races a year. At age 46 I take no pride, but lots of joy, in reporting that I’ve been beaten many times by runners in their 60s and 70s. And these seniors are not just showing up to run 3.1 miles – they are also representing at ultramarathons and marathons. I recently read of a woman getting ready to run her 12^th consecutive marathon at the age of 87. This is encouraging because it means that at my already “advanced age” if I continue to eat right and exercise I can theoretically count on going into my golden years on my own two feet and at competitive speeds!

This is not to say that if you want good health in your golden years you need to adopt a drastic diet and join a gym. Just committing to eating better, dropping bad habits and picking up some form of physical exercise should be sufficient. Eating well and moderate exercise is not expensive or time consuming. A healthy diet can consist of just watching your caloric intake and introducing more fruits and veggies. And exercise can be a daily 30 minute brisk walk that will do wonders for your body, your mind, your longevity, and your quality of life. Just look at it as another wise investment towards retirement.

Run How You Want

2010-05-22T06:49:00.000-07:00

Running Ninja! clothes, gear and gifts for runners was born from the idea that you never know who is a runner. I quote Eric Paul Lachance who said that "running is the most democratic sport" because it is open and available to anyone. You don't need special gear, clothes, equipment or training, all you need is the will to lace up and hit the road.

We spend a great deal of time on the road and we see lots of runners. They come in all shapes and sizes, levels of skill and all adopt their own methods to make the run more worthwhile or inspired. While I require some music, gum, sunglasses and sunscreen, Eric doesn't even wear a shirt. I prefer the asphalt and he prefers the nature trails.

Running Ninja! loves runners for these and so many other reasons. It is a sport, a hobby, a discipline and it is completely up to each individual runner how they chose to do it. Today we celebrate you and encourage you to Run How You Want. (:)

Seth, Eric, Melina, Maruchy and Jodi at the Rooney's 5k 4/10

Eric and Heather switch off at the Keys 100 Miler Relay Race 5/10

Wear your sunscreen!

2010-05-07T05:42:00.000-07:00

Almost a year ago I walked into my dermatologist's office for a vanity visit and found out I had basal cell carcinoma. As an "olive skinned American" I thought I would never have to worry about THAT type of cancer, yet there I was, having the Moh's procedure. A 4 hour outpatient surgery that could have been prevented had I lathered up before hitting the sunny road. I realize I'm one of the very lucky ones but, I don't take my good fortune for granted and want to remind you to please, please, please put on your sunscreen before you head outside. Because I'm an 'all or nothing' type of girl, I use 100 spf on my face and arms when I run. I use somewhere between 30 and 75 on my legs. Don't take this step for granted. I know I did but today putting on sunscreen is as routine as lacing up.

Running Ninja! wishes you a wonderful Friday and fantastic weekend! Happy Mother's Day to all you "mommy" Running Ninjas! We love and appreciate YOU.

MAY is National Runners Month - says who? Says DICK!

2010-04-30T06:22:00.000-07:00

A good day and good Friday to YOU! Shortly after rolling out of bed today and making the trek to the coffee maker my husband happily chirps: "May is National Runners Month." I rolled my eyes and poured my coffee. Eric is the early riser, he is out on the road at 5 AM. I won't go out until around 10 or so. Anyway, once the fog lifted I was able to respond, "Oh yeah, Jodi said that yesterday." This is when the dialog began. Eric is insanely clicking away on our laptop. "Dick's Sporting Goods?" He says. Once again, I could not be less interested. "The guy sort of declared it." And that's when I got a little peeved. Ok, mostly jealous. Why did I not think of that? Then I thought. Hey, we've only been in the Running 'business' for a few months, I wonder how Nike is feeling about this? Or Runner's World Magazine? Good Ole Dick! Way to grab some clients and attention and REVENUE. GENIUS.

So after allowing this brilliant advertising idea stew with me for a while, I sat to write my daily blog and really want to draw from Dick's inspiring actions. And when I say "Dick" I'm not sure if it is a real person, deceased, a corporation, an advertising firm...the point is there was a human behind this idea and that is what I choose to celebrate and learn from. As a runner and now business owner, I won't wallow in jealously long, I quickly move on to how this wonderful thing can teach or challenge me. Just like getting passed by seemingly slow or out of shape runners at the countless races I've attended - I just have to get better and remember to be inspired by their accomplishment not diminish it. I am not in the business of tearing down, I am in the business of building up -- personally and professionally. And so today I raise my coffee cup and offer my running efforts for the day to Dick. The little guy that all on his own, without consulting a team of super runners, declared May NATIONAL RUNNERS MONTH!

That is a guy that probably runs how he wants. (:)

http://blog.timesunion.com/running/may-is-national-runners-month/1684/

Tweeting and Blogging and Running...Oh MY!

2010-04-29T07:05:00.000-07:00

Fellow Running Ninjas! how busy are YOU? We are always in the process of juggling work, family, fitness, and the magical Social Media. As I blog you today my mind is racing because once I finish this little update, I will be dashing out to film my very own Youtube video, with my Blackberry. Very sophisticated stuff. I see an Oscar in the 'short film' category. Social Media has become the backbone of our business and for that I am overwhelmingly grateful and humbled. I actually am enjoying these days as our little company grows. A part of me feels sorry for the big guys like Nike, that don't have such a close relationship with their clients and potential customers. Social Media (i.e. Facebook, Tweeter, Blogger, etc) has connected me with YOU. With people that are completely different than me, yet exactly the same. We runners are a special breed aren't we? We come in all shapes and sizes and ages and economical and educational backgrounds. But we are also a very giving group of folks. *Charitable, because every single race you register for benefits a worthy organization! *Devoted, because we hit the road at all hours, in all weather conditions, in spite of what is going on with us or our lives. *Independent, because we all have our system, and our routines, and our own way that we run. It is for all of these reasons that my husband called "running" the most democratic sport because it doesn't require fancy equipment or venue, and it's accessible to everyone. And it is for this reason that we at Running Ninja! encourage you to 'run how you want.'

Vitamins and supplements!

2010-04-27T13:18:00.000-07:00

As a child I was terribly iron deficient and so I was constantly being given iron supplements. I hated them. My mother would give them to me and I would pretend to take it and then stash it or through it out. To her credit, she also gave me lots of iron rich foods, and I believe that is what eventually cured my deficiency. Once I became responsible for my own food intake and health, I was always aware of my tendency to be iron deficient and so, I made efforts to eat spinach, broccoli, meats, fish, etc. In other words, I 'managed it' with foods instead of supplements. My dislike for vitamins remains to this day and now, I feel a bit validated. The American Dietetic Association suggest you get your vitamins from food and not vitamins. The only time doctors recommend that you use vitamins is for a specific deficiency such as bone-loss. And even then, they suggest that you visit a doctor or pharmacist to get the exact dosage for your particular needs.

http://www.fooducate.com/blog/2009/12/11/dietitians-recommend-get-vitamins-from-food-not-supplements/

Runners have a variety of eating habits. Some of us are insanely healthy, others run in order to be insanely unhealthy, some of us meet somewhere in the middle, while others just try to strike a balance. What I do know is that whenever possible, I think it's just a wise idea to eat your fruits and veggies instead of popping them in pill form. I refuse to use the excuse that I'm just too busy to eat right - my health and well being is worth whatever time it takes to peel a banana or chop a tomato - or lace up!

Run how you want. (:)

Welcome Running Ninja!

2010-04-26T08:23:00.000-07:00

We at Running Ninja! want to welcome you to YOUR blog. We hope you will guide us as to the type of info and items you would like us to make available to YOU.

Running Ninja! appreciates your support and invites you to check us out at:

Our website! runningninja.net
Our shop! http://www.cafepress.com/runningninja
Facebook: Running Ninja!
Twitter: Running Ninja!

Check back here often and watch for running tips, success stories, photos and all things that celebrate the Running Ninja! in all of us.

Run how you want. (:)

2009-07-07T07:39:00.001-07:00

The Running Ninja Blog!

A place to tell us how you get motivated, your success, and the failures you overcome. Share with your fellow Running Ninjas what keeps you on the road!