Sharing Toys, Paying Bills and Eating Ding Dongs

Personal Accountability means being willing to answer — to be accountable — for the outcomes resulting from your choices, behaviors, and actions.

When you were 5 and you didn't share your toys on the playground and your mom put you in time out, she was teaching you to be accountable for your actions. If you share your toys, you will be able to play with your friends.  If you chose not to, you will be put in time out.

When you were 17 and you failed math class and you had to take summer school instead of going on vacation, you were learning to be accountable for your actions.  If you had turned in all of your assignments and sought tutoring you would have likely passed.  Since you didn't take more responsibility, you now have to attend summer school and not be able to partake in the family vacation.

When you were 25 and you chose to spend your paycheck on going out to the club with your friends rather than paying your bills and your cell phone got turned off, you learned a valuable lesson in accountability.  If you do not pay your bills, there are consequences.

Now, at 35 you have decided that you want to lose weight and get in shape so you can live a happier, longer, healthier life.  You've tried every fad diet on the market.  You've popped every diet pill that you've come across.  You've even hired a personal trainer to help you out and none of it is working for you!

Why can't someone just come up with a diet program that works?!  What is the deal with the personal trainer... why can't he/she get the results you want?  Aren't they the professional?  I guess they just have no idea what they are doing?!

OR

Could it be you?  Could you be the problem?  Could YOU be sabotaging your results? Think about this... your personal trainer, your weight loss coach, etc are only with you for maybe an hour, one day a week.  The rest of the time you are by yourself, making your own decisions.  The trainer isn't standing by you at the fridge at 11 o'clock at night when you decide that you're going to "sneak" dessert.  Your weight loss coach isn't sitting beside you at the restaurant when you chose to "cheat" and have an entire meal filled with fried, unhealthy foods... right?! 

So, how is it their fault when you don't get the results you want?!

IT ISN'T!!  It is YOUR fault.  YOU are the one that needs to hold YOURSELF accountable for your actions!!  If you commit to yourself to make changes in your eating habits and you commit to working out and you stick to it... you WILL get results.

If you really want to make a change in your life, no matter what it is, you absolutely must commit to doing it and you absolutely must hold yourself personally accountable for each and every action you take along the way!!!

No one will stand over you every moment of every day and tell you "yes, eat that.. no, don't eat that... run harder... push out another rep... drink more water."  Your results are  100%, without question, completely and utterly YOUR decision!!!

No one ever said that losing weight, eating healthy and working out would be easy especially if you have "trained" your body to enjoy sweets, junk food, fast food, etc.  It isn't easy!  It takes A LOT of hard work and commitment.  But I KNOW that each and every one of us have it inside of us to do it!! 

If you're having a difficult day, think about how you feel after you weigh yourself and you are down another pound, or two, or five even!  Think about the regret you feel if you "cheat" too many times or don't stay committed to your goal.  Don't allow the food to win!  YOU can be the one that wins over and over!  Not only will you lose the weight, you will be happier, you will have accomplished a goal you set for yourself and know that you can accomplish more and expect more of yourself!  You will be healthier and live a longer life and be a better example for your spouse, family, friends and co-workers!   

ARE YOU READY TO COMMIT!?  ARE YOU READY TO LOSE THE WEIGHT?! 

ARE YOU READY TO HOLD YOURSELF ACCOUNTABLE FOR YOUR ACTIONS?! 

DON'T WAIT ONE MORE SECOND... DECIDE TO MAKE THIS CHANGE FOR YOURSELF!!!

YOU WILL THANK ME LATER!!!

How To... Detox After a Long Weekend

WELCOME SUMMER! 

If the picture above is any indication of how you spent your Memorial Day Weekend then you are probably looking to get back on track... QUICKLY!!!

Holidays, long weekends and vacations are the best times for building memories with friends and family.  Everyone loves to live it up, throw all of their cares out the window and indulge on vacation and for most it is much needed!  Fully enjoying your "time off" and stepping out of your normal routine is an extremely important key in maintaining "balance" in your life.

Having too many drinks, eating foods that you wouldn't normally eat, eating more than you typically would, etc happens to us when we are on vacation and for a lot of us there is a mad rush to get back on track once we return home and hit the scale and see that we have packed on a few pounds.  The added weight combined with the sluggish recovery from vacationing and sleeping in and very likely the bloated feeling that you are experiencing are unpleasant side effects of "having too much fun!"  :)

Try some of these steps for a successful recovery from your overindulgence.  You will begin to feel more positive and in control again and should be able to get right back on track.

Sleep - One of the most important things you can do to regenerate and restart your body is sleep.  Aim for 8-10 hours of sleep for the first 5 nights after returning from vacation or a long weekend.  Make sure you get to bed early in a dark room with no distractions.  Do everything you can to wake up at your normal time, no matter how you feel.  Regenerating this cycle will tell your body it's time to get back to normal.

Water - As always... water, water, water!!!  With all of the toxins that you have built up from a weekend of drinking, off-plan food and other indulgences it is obvious your body needs a good flush.  Not to mention the dehydrating affect alcohol has on the body and overall lack of water consumption during the weekend.  Drink 2-3 liters of water a day, period - no excuses!  This is essential in your detox plan!

Exercise - No matter if you feel like it or not you have to get back into your exercise routine.  The following day after returning from vacation is the perfect day to start exercising again. Whether you are itching to get back in or dreading it... make it happen!  Endorphins will be flowing and sweat will be dripping and the term "sweat it out" will be defined.  Make sure you give it your all... don't slack... push yourself hard.  You and your body will love it!

Dandelion Root Tea - This tea is an important part of liver detoxification.  Try one cup a day for the next three days. For a great herbal diuretic with liver tonic properties, dandelion leaf is good as well. Try dandelion tea and see how it makes you feel.  You will be surprised.

Stretching - If this is not a part of your daily routine, it should be.  Work on lengthening your muscles that may be stiff or stagnant from a weekend of partying.  Start with your quads and hamstrings holding each stretch for 30 seconds.  You will feel more relaxed and mobile for your recovery week.

Avoid/Reduce Stress - If you are getting right back into a strenuous life or job do everything that you can to reduce/minimize your stress.  Meditate for 15 minutes a day, try a new yoga class, get a massage, watch a funny movie or simply take 30 minutes a day to yourself to do whatever you like. Do everything you can to not get stressed out.  You don't want to contribute to an already worn out body.

Vitamins - You may have missed your vitamins all weekend long... immediately get back on your multivitamin and omega 3s.  You need to replenish your system that was likely depleted over the course of the weekend.  Vitamins help with mental clarity, detoxification and cellular health.  Trying to keep your skin healthy?  Get your vitamins!  Don't take them?  START!!

Get Back to Your Healthy Eating - Eat your green veggies, lean proteins, healthy fats and whole grains are essential in getting you back on track.  For 5 days try to stay away from sweets completely.  Pump up your nutrition by drinking a green smoothie every morning and include green veggies like broccoli, spinach, kale and avocado.  Keep eating your green veggies through the day!

Drink Green Tea - Now, more than ever, you need antioxidants to get rid of the free radicals you built up all weekend.  One of the best ways to accomplish that is to drink green tea.  Even if you've never tried green tea before, make sure you do now and you'll notice how amazing you feel!

Organize - Keep your mind at ease and your stress level down by being organized.  This is always important so now is the best time to start if it's not something you're already practicing.  Create a 5 day plan prioritizing what needs to get done.  Don't overdo it and don't expect miracles.  Only plan to accomplish the essentials.  Seeing it in front of you will relax your mind and help assure you that this week is going to go smoothly. 

From here, take it one day at a time.  Remember, if you stay on track and eat clean all week long, allowing yourself a "cheat" meal one night on the weekend won't throw you off track... it's a treat you can look forward to!!

My "Secret"

WOW... I can't believe that it's been almost a month since I've had a chance to write!  At my "full-time" job (one of many), I'm mid Prom season and understaffed (what company isn't right now) so my time  has been limited.

I've received tons of emails lately from people that are interested in what my "secret" is for the weight loss as well as my ability to maintain and keep it off for as long as I have. I wanted to share my "secret" with as many of you as I can so I figure this is the greatest forum to do so! 

Sooooo... here goes, my "secret" is....

THERE IS NO SECRET!!!!

As much as no one wants to see me write this, the only answer is a healthy, clean diet and exercise!  I don't take fat burners, I don't have a miracle pill that I can take and eat anything and everything that I want to all day every day and not gain a pound and most assuredly I do not "starve" myself.  NONE of these are the answer.  

Now, if you take a fat burner and/or if you reduce your calories to 1200 or less per day is there a chance that you will lose weight?!  SURE but there is NO chance that you will KEEP IT OFF and NO chance that you are doing it in a healthy manner and most importantly you run the risk of doing long-term damage to your body!

So here goes, I eat 7 times a day!  I make healthy food choices by eating things like plain oatmeal, egg whites, tuna, chicken, lean beef or turkey, vegetables, almonds and brown rice.  I don't stop at fast food restaurants EVER. If I go out to eat then I special order my meals to accommodate what I want - not what is convenient for the restaurant to serve me. I order fish, chicken or filet grilled with no butter and steamed or grilled veggies with no butter.  

Now that I am at my "goal weight" I will share dessert from time to time with everyone at the table so I only have a couple bites.  I will also enjoy a glass of wine with dinner once a week but not every week. 

I drink water - all day, every day!  Soda is extremely rare and I don't drink any sports drinks or juice.  Your body requires water to function properly, water helps maintain your metabolism and helps control your urge to snack -- so drink up!!!

I'm ACTIVE -- I mean, all the time!!! I work out 6 days a week - this does not mean that I walk into the gym and chat it up - I workout!  I lift weights and I do 40 minutes of intense cardio each day. When I first started working out, I did only cardio for the first couple of weeks - so that I could get my body used to the changes that I wanted to make.  I did cardio for 30-45 minutes a day, 4 days a week.  

My point is that it is not easy to always say no to things that you may want to eat and it isn't easy to get up and go to the gym each day when sometimes I'd rather just chill out after work but it is NECESSARY for me to maintain. 

Being healthy is a lifestyle, 

there is no quick fix!!!

You HAVE TO be ready to make permanent changes for yourself, for your health, for your well-being and for your body.  If you aren't committed then you will not stick with it and you will not succeed!!! 

Sure, it's easy to stop by McDonald's for "dinner" but in doing so you are not providing your body with one single nutrient that it needs to survive, to function or for you to live!!!  Are you okay with this!?  I certainly wasn't and I am happier, healthier, I have more energy and I look better at nearly 40 than I have my entire life... I COMMITTED TO MAKING A CHANGE FOR ME!!!

ARE YOU READY TO COMMIT?!





Knowledge is Power Baby!!!

It's also the secret to a powerful body so get ready, your about to feel the power and have the body to show for it!!

• Build better abs - Don't work your abdominal muscles every day. They are just like any other muscle in your body and need time to recover - train them only 2 or 3 days a week.
• Protect your neck - Put your tongue on the roof of your mouth when you do crunches.  It will align your head properly which reduces neck strain.
• Stretch - If you're under 40, hold your stretches for 30 seconds.  If you're over 40, hold them for 60 seconds.  As you reach your 40s the muscles become less pliable so they need to be stretched longer.
• Keep track of your workout time - Keep your lifting workouts under an hour.  After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
• Exercise in order - use dumbbells, barbells and machines - in that order.  The smaller, stabilizer muscles you use with the dumbbells fatigue before your larger muscle groups. Progress to machines which require less help from your smaller muscles as you grow tired.
• Strengthen your core - Don't be afraid of sit ups.  Sit ups increase your range of motion, which makes your abs work harder and longer.  Just avoid sit ups with anchored feet which can hurt your lower back.
• Buy shoes that fit - Shop for workout shoes late in the day.  That's when your feet are the largest.  Make sure there's a half inch of space in front of your longest toe and that you can easily wiggle your toes.  Then slip off the shoes and compare them with your bare feet.  If each shoe isn't obviously wider and longer than your foot, go a half size bigger.
• Get rid of your excuses - If you think you're too busy to exercise, try this.  For one day, schedule a time to workout and stick to it - even if you can only exercise for 10 minutes. At the end of the day ask yourself if you were any less productive than usual.  The answer will likely be no and your favorite excuse will be gone.
• Work your back better - When doing lat pull downs, don't wrap your thumb around the bar.  Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles so you'll work your back harder.  Works for pull ups too!
• Lose your weak spot - If your avoiding doing an exercise, make yourself do it. You're probably avoiding it because your weak at it.
• Drink a pint - If you're a beginner, train to failure - the point at which you cannot do another rep.  When you have completed your workout, drink a pint of 1% chocolate milk immediately following your workout to obtain all of the nutrients that you need to gain muscle.
• Neck breaking calves - Do standing and seated calf raises.  You'll get better results. Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg version of the exercise to hit them both.
• Keep your stats - Test yourself often.  Every 4 weeks measure your body and keep track of the changes.  This will show you the tangible results of your training.
• Pick up the pace - Increase the speed of your running strides - not their length - to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.
• Get stronger fast - Do the same amount of exercise in 10% less time.  It forces your muscles to work harder and improves your endurance at the same time.  If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday!

Idle Hands are the Devil's Playground

Do you find yourself thinking about food when you get bored?  Do you get up from watching your favorite TV show during the commercial and grab a bag of chips to munch on until it's over?  Do you find yourself opening and closing the cupboards and the refrigerator, searching for food, all because you are bored out of your mind?

Here are some tips to help with the food cravings and help you lose weight:

• Use activity in place of eating.  Go for a walk, go to the gym, clean your house, do laundry, turn on some music and reorganize your closet, run, jog, go swimming, go to the batting cages, ride a bike, anything but just keep moving for 20 to 30 minutes.
• Love eating while you watch TV?  Take up needle point, knitting or crocheting.  Your hands will be to busy to snack and you can make great gifts for your friends and family.
• Relax. Stress can lead to overeating.  If you find yourself stress eating, learn how to relax. By simply relaxing you can alleviate the cravings.  Take a bubble bath, sit back in a comfy chair and read a book, lay down on the couch and listen to some music, whatever it takes for you to relax!
• Grab a fitness magazine or look at pictures online.  Find pictures of someone that inspires you - an athlete, fitness model, actress, whomever and look at pictures of them.  Remind yourself of your weight loss goals and why it is important to you.
• Drink water.  Water will help make you feel more full and will remind you that you need to stay focused and on track.  Simply doing something healthy will assist in keeping you out of the snacks.
• Chew gum.  Give your mouth something to do. Always keep sugar free gum handy, not only will it fulfill a sweets craving, it keeps your mouth busy and the unhealthier, fattier snacks out of it!
• Brush your teeth.  If you find yourself rummaging through the fridge and it isn't time to eat, go brush your teeth.  No one wants to eat right after they brush their teeth.
• Meditate.  Sit in a comfortable chair and close your eyes.  Relax each part of your body starting at your feet all the way to the top of your head.  Repeat to yourself "I am a thin and healthy person.  I have plenty of energy to do all that I need to do." Repeat this over and over for 5-15 minutes.  Do this as many times a day as it takes to keep those food cravings in check!

Hydrate... Hydrate... Hydrate

If you follow my blog you KNOW that I stress the importance of staying hydrated at all times but it is especially important when the temperature starts rising outdoors! 

Whether you're spending time on vacation camping or hiking, doing more outdoor activities like biking and walking or simply working in the yard you MUST ensure that you are properly hydrated! 

Here are some tips on how you can stay hydrated during the warm weather months:

• Eat your water - Chowing down on water-filled foods like watermelon, celery, asparagus, green beans, tomatoes, etc is an easy and refreshing way to stay hydrated.
• Swap soda for sparkling water - If you're still trying to kick the soda habit, (the sooner the better!) sparkling water is a healthy but fizzy alternative.
• Hydrate before exercising - Be sure to drink water before exercising as well as during your exercise routine to maximize your workout.
• Drink water on the plane - If you're travelling this summer, don't go for the alcohol on the plane, always get a water! There will inevitably be time for drinking on vacation if that's what you intend on doing!
• Stay hydrated at work - Even when you are indoors it is equally as important (and usually a little easier) to keep water close by.  Sip on water all day to get in the maximum amount daily!
• Drink water before meals - By drinking water before meals, not only will you stay hydrated but you will be less likely to overeat!
• Always have enough on hand - If you plan on spending the day away from home make sure you take your reusable water bottle with you and keep it filled while you run your errands!
• Spice up your water - Don't like plain water?  Spice it up with some natural or sugar free flavoring.
• If you're thirsty, your dehydrated - You should be drinking water all day, every day. If you wait until you are thirsty, you are already dehydrated!

Remember, water is the second most important thing that our body needs to survive, oxygen being the first.  The body could survive for some time without food, but deprive it of water and it would last only a few days.  Virtually every job that the body performs requires water!  It would seem then, pretty logical that a health benefit of water would be to DRINK IT!!! 

My Awesome at Home Workout!!! :)

Well I am super duper excited to introduce my FREE, at home, heart rate increasing, cardio/plyo exercise routine that I threw together and challenged myself with last week!

It's all too often that I meet with or speak to women that are interested in starting to work out and get their diets in order.  In many cases, they don't want to go to the gym until they have had some time to get a little more comfortable with the idea of working out in general, let alone in front of other people. 

As a side note, it is a common misconception for women (including me) to think that everyone is going to be paying attention to you if you just start at the gym or that you are going to look silly or not know what to do and nothing is further from the truth!  The vast majority of people go into the gym to get their workout done and get out as quickly as possible!  There are instructors at most gyms that will take time to show you how to use each and every machine in the gym as well as come up with suggestions on where you should start.  Further, many gyms offer at least one complimentary personal training session so be sure to ask about that! 

This said, I decided to challenge myself to come up with a quick but effective routine that not only newbies could use but anyone could incorporate to help get the blood flowing in the morning, to pep up your midday or a patch to use between gym days if you're feeling like you need a little something extra! 

Here goes:

• 25 jumping jacks
• 25 air squats with lateral raises
• 25 jumping jacks
• 25 standing rear leg lifts with push ups against the wall
• 25 jumping jacks
• 25 lunges with bicep curls
• 25 jumping jacks
• 25 single leg bridges
• 25 jumping jacks
• 25 v crunches
• 25 jumping jacks
• 25 second plank
• 25 jumping jacks
• 25 push ups
• 25 jumping jacks

This will work the majority of your muscle groups and can be modified to work best for your fitness level.  Add wrist weights, ankle weights, a weighted vest, etc to increase resistance and make the circuit more challenging.  If you are just starting out, do it without weights until it gets easy enough and then add some weights a little at a time.

If you are unsure how to do any of these exercises, then look them up on Google as they are all very common!  Make sure you challenge yourself!  You don't even have to go buy weights, inevitably you have something in your house that you can use in lieu of weights - canned foods, children's toys, work boots or heavy shoes, etc! 

Don't forget to stay hydrated!!!

As with any exercise program, be sure to speak with your doctor first to ensure that you are healthy enough for an exercise routine.  The goal is to get you moving and get you healthy, not injure you!