A New Day Rising

I heard a song on New Years Eve where part of the lyrics got me thinking about New Years, resolutions, new beginnings...the song was by the Foo Fighters and the song was "Times Like These" and the lyrics go:

I am a new day rising
I'm a brand new sky
To hang the stars upon tonight

New Years Eve is almost always considered the new day rising, a time when the "reset" button gets pushed - and that is a beautiful thing. But the thing that's even better, and the thing that often gets overlooked is that EVERY day is the new day rising, and EVERY tomorrow is the brand new sky. That means endless chances to change, to get back up and try again, to push on, endless chances to live and laugh and love, again.

This year, resolve to keep on resolving. Look forward, get back up one more time, ask for help if you need it, forgive yourself, empower yourself! Every day. No matter what.

Make this your year of new days, make every day your brand new sky and leave the past where it belongs because you never know what that brand new sky will bring you when you do.

Cheers to this new year of new days ahead!

Small Steps, Big Results

A lot of folks set out with sincere and profound determination to lose weight, get in shape, change their eating/sleeping/workout habits, stop smoking, and ultimately change the whole world - all at once!  So today I decide to go from an overweight, non-exercising, smoking, drive-thru bandit-ing, sleepless soul to "healthy" tomorrow.  Maybe I get online, I research some healthier eating plans, I join a gym (and plan to get there 6 days the next week), I go to bed early and set my alarm for 2 hours earlier in the morning, I donate to my favorite charity and I pack my lunches for the next week!  YES - I'm armed, I'm ready! I can DO this!

Three days later I find myself hitting the snooze button, sneaking through the drive-thru, falling asleep at my desk, wishing I had an extra $50 in my pocket and feeling like a big giant failure.  But I *want* this?  Why do I suck so bad?!

Well the answer is - I don't suck. And neither do you.

We've all got the best of intentions and each time we endeavor down a path like this, we really mean it.  "THIS time is going to be different, I'm going to stick with it, I'm going to get it done!"  Sound familiar?  But this is simply too much, too soon.  We don't operate like that.  Not only are we creatures of habit (whichtake a lot to break and replace with new ones), but our bodies also need to time to adjust..to warm-up to what "change" means to it, to build and adapt to the new stressors and demands we're placing on it.

Think about how you learned to do simple division.  Most likely first you learned to add, then you learned to subtract.  After that, you learned to multiply.  It's only after mastering all of those skills were you ready and able to learn to divide.  Each of those skills builds upon the other and without one, you would not be able to perform division.

"Change" can be thought of as a learning process as well - there are stages we each go through when adopting a new behavior or adapting to a new environment, and with each stage we learn a new skill that will help take us to the next level.

So often we think we should just be able to flip a switch and "just do it," skip straight ahead to division, so to speak.  Yet no one would expect a child to learn to divide before learning addition, subtraction and multiplication - why in the world do we expect ourselves to "just do it" after years of learned behaviors without going through the process to learn the new ones?

This is why we find ourselves in this repetitive pattern of starting strong, faltering, and then thinking that we're simply not strong enough, that we're just failures.  Imagine if you were told that as a child when you got a division problem wrong.  Or, at the risk of sounding cliche (I can't help myself really ;), each time you fell off your bike.  This is no different.

Start small, learn one new skill - take on one new change at a time.  Get good and comfy with it, then add a new one.  One small step at a time gives you and your body a chance to learn, adapt, and grow.  One small step at a time will yield big results because it will afford you the opportunity to stick with it - it sets you up for success.

What's one small change you can make today? 
Need help?  Contact me and we'll get started.

Start!

No really. Forget about "all the other times," forget about the holidays are coming up, forget about your busy schedule - forget it! Make the decision for you, your health, your family, and your life.

Give yourself this gift.

None of "the other times" matter, THIS time is different because you are making a conscious choice for the right reasons. YOU want to feel amazing, you want to not hurt anymore, you want to not run out of breath carrying groceries or playing with your kids, you want to be strong, you want to glow, you want to be confident!

I can't tell you it will always be easy, but I can tell you that it's 100% worth it, whatever time it takes to get there will be paid back ten fold in health and vitality.

Start with something small, start with asking for help - but start something today and right now. Time will pass regardless - use it to start something amazing today.

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”  - Maria Robinson

Oatmeal Pumpkin Protein Pancakes

I love pumpkin! I make these using vanilla Ultimate Muscle Protein (UMP) by Beverly International. I've tried these with other casein based proteins and none have worked - experiment at your own risk!

1 scoop Vanilla UMP
1/2 cup (dry) whole rolled oats
2 egg whites
1/4 cup canned pumpkin
1/2 tsp baking powder
Cinnamon & Pumpkin Pie spice (to taste)
Dash vanilla
.25oz chopped walnuts (optional)

Mix all ingredients, add a little water if necessary to get desired pancake batter consistency.
Spray skillet/griddle with Pam
Cook "pancakes" until slight bubbles appear on surface, then flip

Makes 4 medium (about 3" diameter) pancakes

Nutrition (1 serving)
400 cals:  38.5g protein, 38.5g carbs (7g fiber), 10.5g fat

You can omit the pumpkin if you're not a fan, basic recipe remains the same.
You can try variations adding blueberries or bananas, too.

Fall Harvest Treat

I made this up today and it was delicious, so I thought I'd share! It gave me that comfy, warm, spicy feeling of fall - even in the midst of the heat of South Florida!

1 container (6oz) Fage 0% Greek Yogurt
1/2 medium sized Honeycrisp Apple  (diced)
Sprinkle of cinnamon
Sprinkle of splenda
.25oz Walnuts (chopped, optional)
Drizzle of Walden Farms Caramel Syrup

In a small bowl, combine all ingredients but syrup.
Drizzle top with Caramel Syrup.

Enjoy! Yum :)

Nutrition (1 serving)
180 cals: 18g protein, 17g carb (2g fiber), 4.5g fat

If you omit the walnuts, you can try this recipe with the 2% Greek Yogurt for approximately the same nutritional values.

Traveling & Fitness

I recently spent a week on the road and found myself very far from my normal workout routine.  When I first started into the world of health and fitness, this was a loop hole for me, a way for me to get out of it because I couldn't do what I "normally" do, or workout how I wanted to. But the one big pitfall of this practice was that I always found it difficult to get going again once I returned home.

The truth is that there are lots of ways to incorporate fitness into travel - whether you're traveling for business or for pleasure, keeping moving is totally possible.  Here are some options:

During my stay this past week in the Hilton Garden Inn, I found they offered "Stay Fit Kits" (free!) for in-room use.  They could be used on their own or in conjunction with the Pay-Per-View exercise programs offered on TV.  They include a mat, a yoga strap & bricks, light dumbbells, a medicine ball, and fitness bands, along with instructions for use (if you chose not to use with a PPV program).  Inquire with your hotel to see if there are any comparable kits available.

Almost all hotels or resorts offer a fitness room.  Granted they are usually far from ideal, but you can pretty consistently count on at least one treadmill and an elliptical or stationary bike.  Some will have a small array of dumbbells and a bench available, or some sort of universal cable unit. You can always get some cardio in if only to keep consistent with your routine.

DVDs...most of us travel with a laptop and most will play an exercise DVD.  Bring your favorite short workout and make some space on your room floor.

Pack fitness bands in your luggage.  You can get a full body strength workout with bands, or even with bodyweight exercises right in your room.  Need some help coming up with a plan?  You know who to contact!

Travel days themselves can be difficult when we have planes to catch and we're on the go at the crack of dawn.  Use long delays or layovers to get your cardio in.  I often find myself stuck in Atlanta.  Terminal A to Terminal E is one mile.  A brisk walk down and back (no cheating and using the moving walkways) lugging  your carry on is an excellent way to both pass the time and get a nice cardio workout done.  Stick a pair of sneakers in your carry on to save your feet :)

If you're on vacation - you have all these options and more!  Get out and explore! Go hiking, rent bikes, play tennis, go snorkeling, go outlet shopping (and walk!)...just keep moving!

There are always options.  Don't use this as an excuse to stop moving and risk dropping the habit you worked hard to get into.  Staying consistent, even if it's not ideal, makes getting back to your routine easier when you return from your trip.  The change of pace will also do your body good!

Do you have ideas on how to stay fit while on the road? Share them here!

Small Steps: Part II

What steps can you take today?

A while back I wrote about taking small steps to get big results and make big changes. I thought today I'd share some of those small steps you might consider getting started with:

- Reduce sugary beverages by one per day (non-diet sodas, lattes, cappuccinos, flavored waters, sweetened teas, etc)

- Increase your water intake by 8oz per day

- When you leave work for the day, take a 15 minute walk before you get in your car to leave for the day

-  Make sure you eat something for breakfast (preferably something that has a healthy balance of proteins, carbs, and fats).  Yes even if you are rushed in the mornings (we all are)!

-  Swap out full-fat yogurts, cheeses, milk, etc for reduced fat varieties

-  Reduce the number of meals you eat out each week by one

-  Start packing your daily lunch

-  Get enough rest/go to bed earlier

-  Sign up for a race (walk/run/swim/bike), join a recreational sport league (softball, kickball, volleyball, tennis), or try a new fitness class (zumba, kickboxing, yoga)

Pick one or two and commit to them for a week, two weeks...for as long as it takes for you to feel as though you've mastered the step.  You can turn any of these into some short term goals, for example:   "I will reduce the number of times I eat out from 4 meals to 3 meals this week beginning 9/20/2010."

When you're comfortable, ome back and add another, or take the one you've accomplished one step further (reduce meals out by one more, add another 8oz of water each day, make your walk 20 minutes, etc).  Remember that the "all or nothing" mindset, especially in today's crazy world, is not a realistic way to achieve change, and particularly so when we try to do it overnight.  Do what you can and build slowly from there.

These small changes will add up to big results not only on the scale, but also in your energy level, your confidence, and your overall health!

Goal Setting

Where do YOU want to go?

You're probably rolling your eyes at me right about now - "goal setting - come onnnn!" but bare with me for just a few.  This is *really* important stuff for a lot of reasons.  You need to be purposeful, you  need to know what it is you are going after if you ever want to get it.  You can't be wishy-washy or timid, unsure, or waivering in any way.  Thoughts (wishy-washy vs. determined) determine actions (not pursued/skipped/bailed on versus done/completed/attempted). Goals are your blueprint to change - they set the framework or the foundation.


"Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives" - William James

How many of you know someone who says "I want to do ..." and never gets it done? Goals are little mini action plans to making something happen.  So let's stop saying "I want to" or "I'd like to" and get into some ACTION.

I'm sure you've heard of SMART goals, whether applied in business or academic settings, they can also be applied to your personal goals, and I do think it's a valuable way to start with goal setting because you can't help but be mindful/purposeful with your goals if you follow the framework.

Let's start with a very general goal and build it to fit the SMART criteria.

"I want to get in shape."

Ok - great idea! But what does getting in shape mean to YOU.  To some it may be just being able to walk up the stairs without getting out of breath, while to others it may be stepping it up another level of fitness or being able to complete another specific task.  This is why it's important to meet the first criteria in goal setting...

Get Specific - the first criteria is that the goal must be specific, so there is no mistaking what the end result will be.  Let's change it to: "I will run a 5k race"

Measurable - how is it that you will know you've succeeded or that you are on the right path towards meeting your goal?  The goal must be measurable in a way that allows you to determine if you are making progress towards that goal and should be stated as such.  This is sort of like the "action plan" part of the goal - how are you going to do it?  Is it simply the act of covering the distance or is there a time in mind?  Let's change our current goal to:  "I will run a 5k race in under 40 minutes by training with the C25k program."

Achievable/Realistic - I haven't actually figured out the difference in these two yet (just being honest, and if YOU know - please leave a comment and share!), so I usually combine them together.  This criteria is just a reality check - can you reasonably expect to reach your goal in the manner you describe?  In the case of 5k goal, yes.  If I had said I will complete an Ironman Triathalon .... well maybe that is achievable/realistic but not within the bounds of under 40 minutes or by training with the C25k program.

Time-Bound - your goal should be within a set period of time. You can have long-term goals and short-term goals, but all should have some sense of urgency defined by the time frame you designate.  You don't want to be floundering for years and years in pursuit of a goal. A lot of factors may influence your time frame designation, so it's important to keep the Achievable/Realistic criteria in mind.  For instance, if I've never run before and I say "I will run a 5k race next week in under 40 minutes by training with the C25k program" that's probably not going to happen.  Something more appropriate might be, "On December 11, 2011 I will run a 5k race in under 40 minutes by training with the C25k program."

In many cases I've seen goal setting stop here, and in many cases I think that's ok.  But let's talk about achieving or not achieving your goals...then what?

Re-evaluate! If you've achieved your goal, what is it that you'd like to do next? Build on that one, or try something completely new? On the other hand, what if it's December 11, 2011 and you either didn't run that 5k or it took you 43 minutes?   Stuff happens, and not reaching a goal for any number of reasons is no reason to quit or to give up.  In fact, it's quite the opposite.  If it's something you truly want, you will re-evaluate the methods used to reach that goal, and simply reset it and try again.  That's it, simple as that. SMARTRR goals (in my head that reads like "smarter-er" ;)!

You can set smaller goals to work towards larger ones, acting like rungs of a ladder moving you closer to the top.  Goals can be used to build confidence and belief in one self, make a new behavior habit, or to push the limits and improve on something.

Need some help getting some action in your life? Start here, and if you need help - we're available.

Easy Pizza Fabulousness

Sometimes, you just have to have it, right?!  This is my go-to pizza when craving pizza, enjoy :)

Ingredients
1 Flat Out Wrap
(I used this one: http://www.flatoutbread.com/products/flatout-wraps/flatout-light/light-original/)
1/8 cup no salt added canned tomato sauce
1/4 cup fat-free ricotta cheese
1 plum tomato
3oz chopped/cooked chicken
1/4 cup fat-free mozzerella cheese
Sprinkle of Parmesan Cheese
Few leaves of fresh basil
Salt/Pepper/Garlic Powder

Preheat oven to 350


Prepare the crust -
Place the Flatout bread and place it flat on a skillet over medium heat until it gets a little crispy, then flip it and do the same to the other side.  If the skillet is already hot it's like 2 minutes.  Once crispy on both sides remove it from heat (leave it on the skillet though).

Prepare the sauce -
While the crust is crisping, add some salt, pepper and garlic powder (to taste) to a small can of the no-salt-added (so YOU control the salt) tomato sauce. Season this really however you like your sauce :)  Take about 1/8 cup of prepared sauce and mix it in a separate both with 1/4 cup of ricotta cheese.  Mix well so it's all smooth, no lumps of ricotta left.

Build Your Pizza -
Spread the sauce/cheese mixture on the crust.  Tear the basil leaves and place them around on your pizza, then layer slices of tomato on top of that, then add chopped chicken.  Cover with mozzerella cheese and lightly sprinkle with some parmesan. Place the entire skillet with the pizza on it into the oven.  Bake until cheese is melty and fabulous...remove to a cutting board, cut into 6 pieces.

Entire Pizza:
330 calories
5.7g fat

26.6g carb
(10g fiber)
44g protein

Fabulousness :)

Make it Happen: Make the Time

"All that really belongs to us is time; even he who has nothing else has that." - Baltasar Gracian

Ok you've done it - you've committed! That's a huge step and you should be feeling great about it! But suddenly you're struck with this thought - "ok but HOW am I going to make the time to fit everything in"

Never Enough Time

First off - everyone struggles with this, so know that you're not alone. Second, you should also know that there are a LOT of people out there just like you with waaay too much on their plates who DO make it happen.

Notice I said people who "make it happen."

Let's talk the truth here for a second...

You're going to have to work for the results you're looking for, they're not just going to happen by wishing, they're not just going to happen by working towards them when you feel like it or when you're schedule is wide open. You're always going to have meetings and carpools and grocery shopping and work and emergencies and vacations and many, many days where you'd like a 30 hour day instead of a 24 hour day, just to get it all done. Always. Those days are Not.Going.Away.

One of the most effective ways to make time is to make a plan. Planning now saves time later. Yes it’s hard, it takes work, but it will help you make more effective use of your valuable time, and ultimately aid in your success.

To start:

• Prioritize by making a list of the "I Must Do’s" and the "I Should Do’s.
• Schedule 30 minutes of exercise on your Must Do list 3 days a week.
• Use an hourly planner if you must, and schedule exercise like you would a Dr’s appointment – it’s equally important (and save you from a few trips later...).

Now that your "Must Do's" are on the list, where there's room - go back add in the "Should Do's" (the car wash will fit in your schedule NEXT week and the world will not end). Be sure to review your Must-Do list frequently, taking care to reprioritize as necessary.

Regrettably, planning isn’t always enough. What follows are some ideas that have helped me in the time-management department:

• Start now. I often hear, “I’ll start after…(vacation, the holidays, the weekend, meetings, business travel, the company party...)" you name it! Guess what? Those are those days that I that are just not going to change. Those things are just life. If you wait for every event to pass before starting, your life will have passed by and you’ll never know what happened. There is no greater time saver than this one folks - start today.

• Exercise in the morning before the day has a chance to provide you with a million excuses NOT to workout. The hardest part is getting out of bed, after that – you’re already up, you may as well workout! Set your workout clothes out the night before. Bonus: you'll have great energy and have a great sense of accomplishment with you throughout the remainder of your day!

• Got kids? Do a video while they nap or before they wake in the morning. Ask your spouse, family members or a friend to help you while you run to the gym, or - bring them with you! Many gyms have sitter services or kids clubs to watch your kids while you workout. Better still; get those kids moving with you! They’ll enjoy the extra time with you and you’ll set them on a path towards healthy behaviors for life. Try a game of Tag, that'll get your heart rate pumping and your kids will love it.

• Share your goals. I could go on about goal setting (and I probably will sometime in the near future, it’s that important), but for now, tell people what you're up to! It's easy to skip out on a workout or totally blow the day off on your nutrition plan when things get rough if no one is expecting you to show results. 
•  
• Don't hide - reach out to friends or family, or heck - me! Let them know what you are trying to achieve and ask them to help you along by supporting you when you're down and celebrating with you when you make it through.

• Your support network also knows you better than you realize, and often they can see you more wholly than you can see yourself - they know your strengths and see them each and every day. For every flaw or slip-up you perceive and are likely to dwell on, they will see 10 positive traits or successes. Let them believe in you for you, until you begin to believe in yourself. Don't try to do this alone!

This is just a place to get started - you need to sit down and have a heart to heart with yourself and look at setting achievable goals and a plan to reach them that is realistic for your lifestyle. Having a trick or two up your sleeve can get you through in a pinch, but all the tricks in the book won’t help if you don’t have realistic goals, a solid plan of action (that planning thing again), and a positive mindset.

Ultimately, the question becomes a matter of making time, not finding time. Make this your job (or second job) - a "Must-Do" regardless, and your compensation becomes a longer, healthier life. The only things that are truly yours in this life are your time and your health. Really think about that, and try to change your mindset to let that notion guide your priorities.

Quick Anywhere/Anytime Workout

We've always got reasons not to workout - no equipment, no time, no space. Am I right? I've got a quick workout for you that takes away those excuses and you can take it anywhere.  Forget the mindset that you've got to be in a gym, have a ton of equipment, work out for hours...we're starting simple (but still challenging).

Start with a few dynamic stretches and warm-up movements such as arm circles, marching in place with high knees, cat/camel stretch, body weight squats, and leg swings.

Beginners should perform the following circuit 2-3 times with 1 minute rest between cycles, brief rest between exercises only as needed.

Intermediates should perform this circuit 3-4 times with 30-45 seconds rest between cycles, no rest between exercises.

Advanced exercisers should perform this circuit 5 times with between 0 and 30 seconds rest between cycles, no rest between exercises.

Circuit

20 jumping jacks
10 burpees (chest to floor)
20 jog w/ high knees (left + right = 1)
15 mountain climbers (left + right = 1)
15 fast paced squats
10 push-ups
15 sit-ups (arms crossed over chest)

All exercises can be modified to increase or decrease the intensity or to accommodate injuries.  This is a deceptively tough workout, so don't be discouraged if it kicks your butt or takes you longer to complete than you expect.  If one time through is all you can do - then that's where you start!  You'll build from there and that is perfectly F-I-N-E fine.  Try each time you perform this workout to do it a little faster, use fewer modifications, or add another cycle. 

Be sure to cool-down after you've completed your workout with some light movement (walking works!) and some stretching.

Not sure what these exercises are or how to properly perform them?  Need some ideas to ramp it up or take it down a notch?  Let's talk!

Still Blooming...

Under construction :)