Making time for your health!

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

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

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?

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!

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

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!

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!

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!

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

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!

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!

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

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!

     “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!

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

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!

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!

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!

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!

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!

1. 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!
2. 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.
3. 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!

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!

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!

 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!

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.