Do any of these situations sound familiar? Your money is funny! The baby won't stop crying. The phone keeps ringing. The boss is on your last good nerve. Your significant other is annoying you. There never seems to be enough time in the day.

Let's face it, we've all been there, stressed out, emotional, and sleep deprived. But what you do with this energy can be the difference between a slim and sexy waistline or not.

If you tend grab the remote to the TV along with a pint of Ben & Jerry's, or perhaps a meal deal at the- oh so convenient- fast food joint, a bag of cookies, doughnuts or something high in calories and low in nutrients, the way you handle stress can play a major role in weight gain and other health issues. Here are my top 5 “Reduce your stress level and your waistline” coping methods.

1. Meditate - it's not just for tree huggers and vegetarians. The purpose of meditation is to make the mind calm and peaceful. Regular mediation can lead to bliss. If you are a beginner there are guided meditations you can download for free online!
2. Create a Power Statement – A power statement is a reminder of who you are and your capabilities. When you feel the stress mounting, simply stop, take a few deep breaths and say your power statement aloud or silently. i.e. I use my courage to face fears head on. I am larger than my circumstances.
3. Workout! – Yoga, pilates, biking, swimming, walking, or jogging all great ways to physically spend the pinned up stress energy inside your body.
4. Journal – Writing is a form of expression that may help you get out, what is energetically stuck inside of you.
5. Enjoy Family and Friends – Sometimes a good time with the ones you love is just what the doctor ordered. Whether you play chess, candyland, good conversation, or have a dance marathon, enjoy your favorite pastime and enjoy the precious moments of life.
   

The key of healthy living is in your choices. Choose wisely.

Dream it. Be it. Do it! And know that it is yours.

Become an Adventure Foodist

You may find that you are not adventurous with your food choices. Do you find yourself eating the same thing day after day, week after week and season after season? It’s so easy to stick to the familiar and not venture out of our comfort zone, especially when it comes to food. There is no better time than now to get over it and become an adventure foodist.


An adventure foodist loves trying new and adventurous foods. If they are fearful, they use their courage to face fears head on. An adventure foodist will try anything once. For the sake of healthy living, let’s focus on fruits and veggies, and not the fried kind. A colorful diet is a fabulous diet.


Now, as a newly recognized adventure foodist or adventure foodist in training, I challenge you to buy something new every time you visit the grocery store. Fall is here and there is a wonderful array of food waiting to be discovered by you.


You may be wondering if I follow my own advice. Well, as a recent, self-proclaimed, adventure foodist I discovered eggplant. I love eating eggplant, but I have always been intimidated by the big purple blob I see at the market. One day I just bit the bullet and bought one. I got it home and I must admit I just stared at it for a couple of days. Then, I did it. I sliced into this spongy mystery and sautéed it in olive oil, garlic, sea salt and course black pepper. It was edible…not quite the spicy eggplant I enjoy from the Thai food joint but the fear was gone. Later, I went online and found a recipe for spicy eggplant, which I will be testing in the near future.


When we choose to step out of our comfort zone, i.e. eat new foods, we grow. We take ourselves out of auto-pilot and begin living in awareness. Take this awareness with you to the grocery store and choose a new fruit or vegetable. Browse the produce section and research what you will choose in your next visit. Have fun with this and include your friends and family. You may just discover being an adventure foodist wasn’t as scary as you thought.



Dream it. Be it. Do it! And know that it's yours.

Increased Intensity = Increased Results

Research shows many active adults are not seeing physical benefits of their workouts. Have you found yourself trying to tone muscles but they still appear flabbier than you prefer? Have you been holding on to those last ten pounds for the past 6 months? Have you hit a wall and just don’t see the results? Chances are you need to increase your intensity to increase your results.

Intensity is the X factor in any workout routine. It’s one thing to get on the treadmill for an hour a day, it’s another to have intervals of sprinting that sends your heart-rate up to a level you’ve not felt before. It’s one thing to go outside and walk for 45 minutes, it’s another to take a jump rope with you and mix in one minute rounds of speed rope. It’s one thing to do squats and lunges to tone your legs and another to rev it up with a hop between each lunge and squat. There are many ways to add more intensity to what you already do. The results will make you a believer in getting the look you want the old fashioned way – through a healthy diet and exercise.

It’s not the length of time you exercise that is most important, it is the intensity of the workout. Remember Increased Intensity = Increased Results!

Here are a few simple strategies to help you intensify your workout!

Jumping Rope
Did you know you can burn up to 250 calories in 15 minutes jumping rope? Of course it depends on your weight and the speed you jump. Jumping rope is one of the most effective exercises you can do. It is a full body workout! It tones the muscles of your upper and lower body; it works your brain by combining coordination, agility and timing; and best of all it conditions your heart!
If that isn’t enough for you, jump ropes are inexpensive, portable and a ton of fun. You can even jump rope with children and in groups. For more fun try double dutch!

Add jumping rope to your already established routine:

• If you walk outdoors, walk for 3-5 minutes and jump rope for 1 minute for the entire length of your walk.
• If you are weight training, jump rope between sets.
• If you are watching television, jump rope during the commercials.
• When you go to the dog park, jump rope vs. sitting on the bench while your dog plays.
• If you are with your children at play, jump rope with them. Have a “who can jump the longest” contest.
  

Plyometrics
Plyometric exercises produce fast and powerful movements that improve the nervous system. In plyometric exercises you use your own strength in energetic jumping, hopping, skipping, and sprinting movements. These exercises will definitely increase the intensity of any workout.

Plyometric exercises can safely be performed in a controlled fashion. Proper form rules everything! In any exercise you do, ALWAYS do it the proper way. Quality always gives you results you want, quantity feeds the ego. Learn to do these exercises correctly and only do what you can properly.

Add plyometrics to your already established routine:

• If you walk outdoors, walk for 3-5 minutes and find a curb and hop up with both feet and carefully step down. It is important to land softly on the balls of your feet. The goal is to be graceful like a cat. Increase your speed as you become comfortable with this exercise.
• If you are doing squats and lunges, complete your reps and in lieu of resting between sets, do jump lunges or squats. How many? I recommend doubling the stationary reps then rest 30-60 seconds and repeat.
• Jump Rope! See above.
• Take your children for a walk and skip every other block.
• Take your dog for a walk and skip every other block.
• Add a clap between push-ups.

Interval Training
Interval training is alternating bursts of high intensity training with moderate activity. Since you know jumping rope and plyometrics are a great way to add intensity to your routine, this one is a no brainer. Here are a few interval ideas to get you going.

• Walking or jogging at the same pace on the treadmill? TRY adding 30 seconds – 1 minute sprints for every 3-5 minutes.
• Weight routines with a rest in between a full set? TRY jumping rope, lateral hops or something that gets your feet off the ground between full sets.
• Watching TV with the children at home? TRY dance intervals, everyone gets up and dances HARD for 3 minutes or more.
  

Increased Intensity = Increased Results! With each and every activity you take part in, give it your all. You will cut down on your frustration, obtain your goals, and love what you see. You can add intensity anytime, not just at the gym or during your exercise time. Add intensity at work by running up the stairs instead of taking the elevator. Think outside the box and add intensity all over your life. I believe Increased Intensity = Increased Results is physical as well as mental. I challenge you to intensify your life.

Dream it. Be it. Do it! And know that it is yours.

Ten Tips to Help You Drink More Water

When the body is hydrated, it functions optimally. Being hydrated can help you become energized, release water retention, lubricate the joints, relieve back pain, and lose weight!

Here are tips to help you drink more water throughout the day:

1. Commit to drinking more water each day.
   
2. Set goals and commit to drinking a certain amount of water each day.
3. Keep track of the amount of water you are drinking.
   
4. Drink a glass of water when you wake up in the morning and before bed.
   
5. Whenever you feel hungry, drink a glass of water (thirst is often mistaken for hunger.)
   
6. When on the go, take a container filled with water wherever you go. (Help save the planet and use a reusable container!)
   
7. Add some lemon, orange and cucumber slices for natural flavor.
   
8. When dining out, order water to drink – it is also a good way to cut your calories.
   
9. Drink warm water, you can even add a bit of fresh squeezed lemon or orange juice for flavor.
   
10. Have a glass of water near you while you are at work, on the computer, watching television, working out, and anything else you do on a regular basis.

If you fall short of your goal, don’t be too hard on yourself. Do take a moment to contemplate what stopped you from reaching your goal. Think about where else this, thing that stopped you from drinking the amount of water you committed to drinking, stops you. Chances are, this isn’t the first time it’s stopped you from something, it may also cause you not to hit other goals in your life. Now all you have to do is re-commit and begin fresh the next day. Continue until you are habitually drinking plenty of water and reaping all the benefits.

Until next time...
Dream it. Be it. Do it! And know that it's yours.

Water - Nature's Necter

There is a lot of information floating around about the importance of water and varying information about how much one should drink each day. So let’s clear it up once and for all why we should drink water, signs of dehydration, and how much is enough water.

Drink Water

As you probably know, about 75-85% of the human body is composed of water. This water is a part of every cell, tissue, and organ in the human body. The body cannot function without water and from an anatomical and physiological standpoint, water is an absolute necessity! Water:

• Regulates the body temperature and metabolism
• Removes wastes from the body
• Carries nutrients, oxygen and glucose to the cells to produce energy
• Provides natural moisture to the skin and other tissues
• Cushions the joints and helps strengthen muscles
• Serves as a lubricant
• Helps move food through the intestinal tract and eliminates waste- the best detox agent!

Signs of Dehydration

By the time you are thirsty you are already dehydrated! About 75% of Americans are, in fact, dehydrated. A person is just as likely to become dehydrated in the winter vs. the summer. Just through the body’s regulatory activities of respiration, perspiration, urination, and elimination the body loses 2-3 liters of water per day. A 2% drop in the body’s water supply can trigger these signs of dehydration:

• Fatigue
• Headaches
• Thirst
• Dizziness
• Constipation
• Indigestion
• Weight gain
• Fluid Retention
• Dark and pungent urine
  

Drink “Enough” Water

As a rule of thumb, my advice is to drink half of your body weight in ounces of water. For instance, a person weighing 200 pounds should drink 100 oz. of water per day. Remember, the goal is to drink enough water so you do not become thirsty.

Are you wondering if tea, coffee, soft drinks, or low-caloric drinks count towards the “half your body weight” rule? Well…trust and know that nothing beats nature’s nectar, pure and clean water.

Five Ways to Exercise at the Office

If you find it difficult to exercise because you are stuck in the office all day, don't fret. I have five simple ways to increase your physical fitness.

1. Always take the stairs. The higher up your office, the better! Take the stairs down and definitely take them up anytime you need to run an errand or take a much needed break outside.
2. Stretch! Did you know the more flexible you are, the least likely you will be to injure yourself? Not to mention it just makes you feel better. Stress can cause tight muscles, release the muscle tension and release the stress.
3. Do Push ups. That's right, when you find yourself day dreaming at your desk or having brain fart moment, stand up. Position yourself on the edge of your desk in push up position. Do a set of 10-20 push ups and then get right back to work. This might just inspire you with a new idea.
4. Do Squats. After sitting for a long period of time, you may be wondering if the commercials are true and diagnose yourself with restless leg syndrome. Hold your horses before you pick up the phone to call the pharmacy. Get up and strengthen those muscles by squating. Take off the stilletoes if necessary and do 25 squats. Not only will your blood begin to flow but you are getting a head start on sexy legs sure to turn heads.
5. Do Tricep Dips. Use a chair that is not on wheels, perhaps there is one in the break room, or the edge of your desk if it is stable enough. Be sure to combat turkey arms that keep waving once you've stopped by building the muscle tone in your triceps.

Remember some physical activity is better than no physical activity. Follow these tips with confidence and know you are on your journey of being fit and fabulous for life.

Until next time... Dream it. Be it. Do it! And know that it's yours.

Belief Busters!

Now that you know what you are thinking, let's examine where these thoughts come from. Our brains are like computers. We are programmed with beliefs that lead to our actions. We are programmed by our culture, parents, society, friends, media, music, advertisements, religion and more. We live accepting our beliefs. The excitng fact is that our beliefs can be changed.

Look over your list from last week's assignment of jotting down negative or non-supportive beliefs about our body image. Did you write down what you were doing around the time that non-supportive thought popped in your head? Chances are, something unconsciously triggered this thought. For instance, you may have noticed while watching one of your favorite television shows, you had an urge for pizza, fast food, chocolate, or even ice cream. You may have noticed you felt inadequate while flipping through magazines, driving down the street past billboards, or even listening to the radio. Or perhaps you noticed after talking to a parent, friend, or loved one you were more self-conscoious about your weight. You may have even found yourself in the presence of a could be companion and just didn't feel like you measure up.

So now you're probably thinking, what can I do about this? What can I do to get rid of these thoughts? Do i have to stop watching television, reading magazines, talking to my family and friends, and not try to attract a possible companion? Of course not. But you can face these issues head on. Live with knowing you may never get rid of a thought. You can, however, manage the way you process thoughts.

For example, you are watching television; you get an urge for ice cream. You now feel bad as you are trying to lose weight and you know ice cream will not help you reach this goal. You begin to think, I'm never going to lose this weight, it is so hard to eat right. STOP. Acknowledge this thought. Replace it with, 'I will lose this weight, I can eat right and it will be easy.' Even if you don't believe this right away, you are sowing seeds that will change that non-supportive belief you have about yourself.

If you spend a large amount of time watching television or browsing magazines and you know it tempts you to eat unhealthy food or makes you feel inadequate, you can limit your time doing those things or even eliminate it altogether. Replace the tv for exercise, podcasts, or a good book and instead of the magazines, read articles in the newspaper or online. As far as the people in our lives, we can't choose our family but we can make a stand and show others how to treat us. Be open about how a parent or significant other makes you feel. The stronger our sense of who we are and what we are capable of, the stronger our self-control and desire to follow-through by our actions.

The next time a non-supportive thought pops in your mind, acknowledge it - never entertain the thought. Replace it with an opposing supportive thought. And move on.

Be consistent and VERY patient, these things take time.

Until next time, Dream it. Be it. Do it! And know that it's yours.

Emotional, Mental, Spiritual, and Physical Fitness

Welcome to Fit and Fabulous For Life. This blog is dedicated to giving fabulously simple physical, emotional, mental and spiritual fitness tips to busy people who want to live healthy and have fun doing it.

The first step in being fit and fabulous for life is realizing fitness is not just about the physical body. We are also emotional, mental and spiritual beings. In order to achieve fitness wholly, we must work on all areas of our being. It is important to accept ourselves wholly.

Being a personal trainer for over 8 years, I can think of so many instances where people want to know how to get flat abs, sculpted arms, and a butt tight enough to bounce a quarter. When I begin talking about cleaning up their diet or the cardiovascular work required to make it happen, some people get excited about the challenge, while others loose all enthusiasm. A major reason this happens is due to our beliefs about ourselves and what we are capable of. There is a proverb that states... For a man thinketh in his heart, so is he. Simply put, our thoughts lead to our feelings. Our feelings lead to our actions. And our actions lead to our results.

Ever wonder why you've been dieting for years and still can't take off the weight? Or better yet, why you seem to gain more weight with each new diet? Or why you exercise and seem to not see results? Or why reaching fitness related goals seem to be so much easier for everyone but you? You are not alone. Compartmentalizing physical fitness is an ineffective approach to achieve fitness goals and maintain them for life. Think I'm kidding? Just take a look at how many people you know, including yourselft that have started diets and failed. How many have started working out with personal trainers and fitness groups, but didn't maintain the results? How many have started a new fitness craze that worked for a while but after the thrill of doing something new is gone, so are the results. And my personal favorite, how many have an entire home gym of fitness equipment, but fail to use it? You know what I am talking about especially if your treadmill has seen more hangers than miles.

We must look at ourselves wholly and workout our mind and spirit along with our bodies. Then we will see lasting results and become fit and fabulous for life and pass that lifestyle on to generations to come.

Here's a homework assignment for those who have non-supportive associations around their body image. This can be the person who believes they are fat to the person who believes their butt is too big or their butt isn't big enough, to the person who believes they would be perfect if they lost just 5 more pounds. Whatever the case, if you don't believe you are perfect as you are, at this moment, I want you to be aware of what you are thinking. For one week, carry a small notepad with you EVERYWHERE. Jot down any thought you may have that is not supporting you. Do it for an entire week. As an added bonus, write what you are doing when or just before that non-supportive thought invades your mind. Don't cheat yourself. This is an important exercise that may just surprise you. We will revisit your results in a week!

Until then, Dream it. Be it. Do it! And know that it's yours.