A Little Health... No More Mindless Eating

Sugar Shock: The Scary Truth About Mindless Eating

Halloween marks the beginning of the holiday season, and with this enters the scary truth about mindless eating. With more than 65% of American adults being overweight and obese, it's important to do what you can to awaken and understand what can be done during the holiday season to avoid weight gain and excess consumption of sugar. The most effective way: self-love and self-care—when we shift our intentions behind our thinking, we shift our results.

Mindfulness is the practice that brings the mind and body back to now, peacefully, to the present moment. Every time we practice mindfulness, we bring energy and life force; we come to life again and without it, we live like we're asleep, unaware and unconscious of what is occurring in and around us.

Remember: Mindlessness is the opposite of mindfulness.

Recently, researchers have looked deeply at how mindless eating affects our food consumption, leading to over-eating—especially during the holiday season. Holiday dinners and parties, New Year celebrations and Super Bowl Sunday can cause most American’s to increase their caloric intake by thousands, which will take weeks or even months to burn off.

The cues for mindless eating reach far beyond "portion-distortion" or the size of the plate we use. Unhealthy food such as cookies, cakes, and alcohol release insulin in the body which are then stored as fat. Though many people perceive this as a part of celebrating the holidays, they do not realize the effect their eating choices have on their mind, body and spirit with respect to personal and business relationships.

Comfort foods are not so comfortable. Sugar is not so sweet. Sweets can sour our mood, personality, fatigue, inflammation, heart, memory, infertility, wrinkles, acne, early aging, depression, headaches, brain fog, irritability, blurred vision, temper and more than 150 health areas. Consciously choosing to stay in alignment with healthy intentions and goals for the holiday season is an effective way to avoid easy weight gain.

Try these tips:

ü     Eat your favorite pre-planned high protein meal prior to leaving for a party.

ü     Skip the fried finger food, which is usually high fat, sugar and full of unwanted calories.

ü     Fill up on fruits and vegetables. Most importantly, display portion control verse portion distortion.

ü     Set fitness objectives with a trainer and stay consistent with your favorite exercise routine.

With a little nurturing, self-love, and appreciation for self-care and intention, you are easily able to avoid weight gain this year and hereafter.

Remember, with mindfulness... the possibilities are infinite.

Gary Kobat

Gary Kobat is a celebrity integrated performance coach who is devoted to reaching millions with his message of self-love and body/mind/spirit/sport wellness. His a-list client roster includes Jim Carrey, Will Farrel and Kate Winslet.  For more about Gary please visit www.GaryKobat.com 

A Little Health...Yoga Postures for Thyroid

Guest Writer Denise Druce, from DeniseDruce.com.

Yoga for your Thyroid?

I have just discovered yet another reason to begin a yoga practice if you haven't already...yoga is helpful for thyroid problems. I was diagnosed with hypothyroid 10 years ago. That means my thyroid doesn't function optimally. The thyroid gland produces the thyroid hormone which is responsible for metabolism. According to James Norman, MD, "The estimates vary, but approximately 10 million Americans have this common medical condition. In fact, as many as 10% of women may have some degree of thyroid hormone deficiency." Read more about hypothyroidism here. The symptoms of low thyroid are fatigue, weakness, weight gain or inability to lose wieght, dry hair or hair loss, depression, irrability. The list goes on. If you think you may have this condition, see your physician. And start doing yoga on a regular basis.


Yoga for Hypothyroidism

By stimulating the function of the thyroid, pituitary, pineal and adrenal glands, Yoga normalizes them. It limbers and stretches the neck, as well as strengthens and tones the nervous system. Yoga stimulates the thyroid gland to work at its peak efficiency. Since the pituitary gland also gets stimulated, it helps improve their function. The compressing, stretching and twisting of the Yoga postures is believed to help to massage the endocrine organs. This regulates their function, improving blood flow and nourishing them at the cellular level. Read more here.

The Shoulder Stand is the most effective yoga posture for an underactive thyroid. The Shoulder Stand reverses the normal effects of gravity and lets blood to flow from the legs and feet into the neck, where the thyroid gland is located. Yogis believe that, by sending oxygenated blood to the neck region, the thyroid is nourished and stimulated. This, in turn assists in weight loss, improves circulation and increases one's metabolism.

Another pose for hypothyroidism is Viparita Karani, or "legs up the wall". Lie with your hips close to a wall and your legs extended up the wall. You may want to place a folded blanket or a pillow under your hips. Stay in this restful pose for as long as you like and focus on relaxing your neck and breathing deeply and slowly.

Try also Janu Sirshasana, a seated forward bend. Sitting with one leg extended in front of you and the other leg bent, reach toward your foot. Ust a strap around your foot if you can't quite reach. Pull your torso forward as far as you can, and then lower your head down toward your knee.

Pavanamuktasana, or knees to chest. Lie on your back and hug both knees into your chest. Draw your chin to your chest and squeeze your legs. You're essentially rolling into a tight ball. Hold this position for 3 to 5 breaths, then extend your arms overhead, point your toes and stretch your body out long. Then, relax and breathe normally on your back for a few blissful moments.

A Little Poise...How to Walk in Heels

Photo from caribmuslimah.com


It’s every woman's nightmare.

Uncle Ted has his camera rolling as you exit a reception center's doors. You pose for a few still shots with the wedding party, delicately placing your slippered feet on the granite steps. You bask in the senses of the big day: the smells, sights, and sounds.

Then, your body remembers that it has no idea how to walk in these brand-new heels. On steep steps. On slippery granite. In front of your closest friends.

Your shining moment and the resulting plunge to the steps below become Uncle Ted’s YouTube sensation, with plenty of “LOLs” and “ROFLs” to go around.

And it could have been avoided.

Listed below are some tips that, when practiced, will take you down the steps and through the entire day in heels with grace and confidence.

Wear the heels

Wear your heels ahead of time and often. Putting together centerpieces? Wear the heels. Doing a run-through on your make-up and hair? Wear the heels. Wear the heels at the tour of the reception center, or any time you run downstairs to grab the guest list. If the heels are slippery, buy an adhesive strip for the ball of the shoes…and then wear your heels!

Look with your eyes, not your head

Look with your eyes down the stairs, not with your head. Most women grab handfuls of their dress, hike and then point their nose down the steps to avoid falling. I affectionately refer to this as the “Neanderthal Bride” stance in my formal etiquette training courses.

Rather, stand up straight, lift the crown of your head, glancing downward only with your eyes. With the dress bustled, you are now prepared to descend the stairs and make your grand entrance.

Descending the stairs

When descending stairs, angle your body into your support. If this is the groom, turn your body towards him and place your arm on his for stability. If you are alone, angle your body towards the wall or into the handrail. Then step full foot onto the stairs.

These suggestions alone should keep you upright and your video off the Internet. Now you will be able to enjoy the big day and focus all your attention on your friends and family. And Uncle Ted? Just smile at the camera, confidently knowing how poised and beautiful you really are.

A Little Fitness... Inexpensive Exercise at Home

This year I have cut back expenses because I wanted to save money, so I let my gym membership lapse and decided to work out at home. It is easy for me to avoid exercise if it seems like it will take too much effort or last too long. It's been kind of a fun challenge figuring how to get a good, inexpensive workout at home. Here are some of the things that have helped me.

One of my favorite pieces of equipment for working out at home is a set of exercise bands. I happened to get my bands from a physical therapist, but if you don't have some you can get them relatively inexpensively online. Just about any exercise I can think of can be done with the bands. Use your door to hold the band for you. Loop the band around a doorknob and then close the door with the ends of the band on the opposite side. This way, if the band slips off the doorknob it won't come back and flip you in the face. If a doorknob isn't the right height for the exercise you are doing, try the top or the door, the leg of a bed, or a sofa. To see examples of band exercises, click here. It's quite a fun mental challenge to figure out how to work a certain muscle I want to target with bands! And other classic resistance exercises don't require any equipment, like leg lifts and pushups.


Another form of exercise that I find great to do at home is yoga. The carpet in my house is a bit slick, but other than the cost of a yoga mat (relatively cheap at stores like Ross and T.J. Maxx) yoga is free. One of my favorite sources of yoga routines is iTunes. I subscribe to a free video iTunes podcast called "Yoga and other useful stuff with Tara Stiles". In this podcast Tara Stiles provides a number of routines that have easy-to-understand names like "Weight Loss Yoga for Beginners" and "Beach Body Arms". Other free exercise routines can be found on iTunes, YouTube, and as Briton recently mentioned, Hulu.

Cardio has been the most challenging aspect of exercise for me to get at home. I don't particularly like running, and weather that is too hot, too cold, too rainy, or whatever will usually keep me inside. So how to do cardio inside? First of all, aerobic routines such as the ones mentioned above on iTunes, YouTube, and Hulu are a good place to start. If you decide to spend a little money there are plenty of great videos out there. At other times I have jumped rope in the garage (the ceiling in the garage is taller so I won't hit it with the rope). And it just occurred to me the other day that it would be really fun to just put on some of my favorite music and dance around. You could create a playlist on your mp3 player or computer with tunes that are guaranteed to get you bouncing and lasts the desired length of your workout. When the music stops, you'll have gotten an aerobic workout and be in a great mood.

Have fun with your home exercise!

A Little Fitness...When You Can't Hit The Gym Hit Hulu

Personally, I like going to the gym.  I drop my kids off at the child watch and then I have some time to think straight...and in longer sentences.

But sometimes I don't want to go.  Oftentimes I suck it up and go anyways (I never regret it).  But on those days where all my workout clothes are in the laundry, or I feel totally gross, or I don't feel like putting my hiney on display as I jog on the treadmill, or whatever...I turn to Hulu.

Hulu.com has several free workouts in the health and fitness genre.  You can start small with quick 5-10 minute workouts, or you can find longer ones that give you a full workout.  There are tons of workouts to choose from so you don't get bored and they have yoga, martial arts, dance, etc. so you should be able to find something you love!  Click here to check them out.

Here's a tip:  If you have a newer t.v. and a laptop you can buy an HDMI cable that connects them.  That way, you can watch the classes on your t.v. instead of trying to workout in front of your computer.

A Little Health...Five Exercises for Mom Butt

A friend of mine recently posted "I will never have a mom butt!" as she headed off to work out.



I second that motion, and as a trainer, here are five of the best exercises to keep your hiney high.


1. Lunges: Do three sets of twelve reps on each side. Ideal form: knee over ankle in front, taking a large step with the back leg, at a 90 degree angle. Both your back hip and front hamstring should burn. Lunge on your stairs, off a stair or up and down hallways.


2. Squats. Do two minutes of slow single reps. Ideal form: feet hip width apart, knees over ankle. Sit your cute fanny way back; press back up through your hamstrings. Watch that the knees don't come forward.

3. Squat jumps: do the above, jumping up as if you were doing a lay up. Safely land on the balls of the feet and onto the heels. Three sets of ten, mom!

4. Hip raises: Three sets of ten *oh so great* reps. Feet hip width apart, lift your hips up to knee height, squeezing your butt. The reps slow and enjoy the burn.


5. Walk hills on the treadmill, in your neighborhood or hike it. Use full-footed steps, and rely on the backs of your legs (hammies) just as much as you do your quads.

Do these exercises work? You bet they do, ladies!

A Little Fitness...My Five Fave Workout Videos

"Sometimes I can't get to the gym at 5:30 a.m."
"Sometimes I'm traveling."
"Sometimes I can't find a hubby or neighbor to watch my newborn."

...And sometimes there is still a way to get a great workout! Here are five great videos that have helped to change my body!


1. P90X! 13 videos of great muscle training. Core Synergistics is one of the best workouts I've ever had.
2. P90X Plyometrics, Yoga X and Ab Ripper.
3. Wedding Body Pilates. Sounds funny, but the workout isn't just for brides. It's one of the best core training videos out there, is challenging, and a total-body workout.
4. Yoga (Power series) with Baron Baptiste on Netflix.
5. "Ten Minute Rapid Workouts." This is a series of workout videos (from weights to cardio to mind-body) that divides the hour-long session into ten minute increments. They are available on Netflix.

So let go of the excuses, boot up your computer and get your booty moving with these great workouts!

A Little Fitness: How to Survive Family-Get-Fat-Togethers

Do you ever walk away from a family party or neighborhood function, wondering why you just ate a Scout troop’s portion of cheesy potatoes and chocolate sheet cake? There are very significant “food scripts,” or socially expected exchanges, that occur within in group settings. Being aware of these pressures and nuances can help us to understand our tendency to overeat at gatherings, and help us to have more control and peace as we prepare for the holiday food frenzy ahead.

Imagine yourself entering the work party or neighborhood Christmas social. It’s six o’clock or so, and you have dedicated yourself to just one small helping of the cheesy potatoes, and perhaps just one éclair. Then the grandma on the street, Mrs. Johnson, approaches you, setting her pound cake on the collapsible table, and remarks, “This is my favorite dessert-try a piece!”

What conscious and subconscious pressures weigh in on your decision to partake?

1. In most family food cultures, food is an offering. It is a gift. To refuse Mrs. Johnson would be a personal rejection. Would you possibly hurt her feelings? Shivering at the thought, you take a generous non-offending slice.

2. You care about Mrs. Johnson. You want to sincerely compliment her so that you can see her beam over the attention. You decide on a larger piece.

3. You are tired and want to relax at the end of your day. In some cultures this time of the day is called “Happy Hour.” Even though you might not settle in with an alcoholic beverage, relaxing with friends and family AND a nice slice of cake (or two or three) really feels good. You decide to order two slices on the house.

4. Everyone else is happily eating. If you abstain, you are left out of the "social" part of the work or church social, alienating yourself. In the name of inclusion, you take another piece.

5. If you mention you are trying to watch your diet, women, who should be thinking “Good for her, she’s trying to be healthy,” instead hear “I am on a diet and you are not. I am getting thin and you are not.” Women can be very hard on themselves! Subconsciously we know this mental food script is going on in her mind, so we hesitate to share our nutritional goals so as to not compete with other women.

6. You are genuinely hungry. The cake smells good. It has a really pretty texture. That light, blonde color is so beautiful. Maybe just a little more…

7. There are large quantities available. Study after study has shown that if there is more on the plate, we eat more, period. Supersize me, Mrs. Johnson!

8. Many folks love a good deal—and what is a better deal than free? Free food means “let’s eat more” to get our money’s worth. You politely ask for another slice.

9. We abhor waste. It feels sinful to throw food away, as if we are disregarding sacrifice of our forefathers. Maybe you even feel guilty that your food storage isn’t really happening, and you decide to add on a few inches to the waistline and call it “food storage.” Another slice, please?

10. Scarcity—when will you get to savor Mrs. Johnson’s cake again? When she brings it by after the birth of your next child? It’s now or never, so you’d better get your fill now.

Within ten seconds, these food expectations, pressures and cultural nuances shape your response to Mrs. Johnson’s offer of pound cake. (Can you guess what your reply was?)

What is to be done with decades of social culture and old fashioned biology working against our resolve to eat less? Awareness of what is happening is a very power first step in helping to make healthy food decisions! Eat mindfully. Remember: you do not have to reject Mrs. Johnson’s cake…or valiantly polish off the whole thing. There are options in the middle. Take a small-sized plate and reasonable portions. Enjoy what you chose to eat. Be aware that we tend to eat almost double the amount we normally would when there is great conversation and a lingering type of atmosphere, (The same is true at certain restaurants.) Drink lots of water to help keep your hands busy. Eat mindfully so that you can enjoy the social and still respect your waistline the next day.

A Little Fitness...My Favorite 10-Minute Workout

A little something is better than a big nothing. Repeat this to yourself five times.

With the holidays, and new year's resolutions, sometimes we don't even have twenty minutes to hop in and out of the gym. Maybe we overbooked ourselves, wasted time on FB or just put off our workout. Are you doomed to another day of no exercise?

Absolutely not.

Here is a quick routine that will get your blood flowing, your mind on track and give you the kick in the pants you need to get moving.

In ANY clothes- your dress, your robe, your jeans, whatever:

1. Do your age in push ups.
2. Do your age in squats, traditional and wide stance.
3. Do your age in jumping jacks.
4. Do your age in lunges.
5. Do your age in sit ups.

Just to it.
Again!

A Little Fitness... Zumba

In college I loved to dance. Not professional ballet, not on a team, but old-fashioned get out on the dance floor, shake-it-with-your-girlfriends dancing.

And now I'm 35. I'm married. I do laundry on Saturday nights. And I still shake it with my friends. And I burn nearly 600 calories in the process. And it's so fun, that they call it "exercise in disguise."

It's ZUMBA! Ditch the workout and join the party!

Created by Beto Perez, Zumba is a cardio dance class that uses Latin dance rhythms and music to create a party-like atmosphere. The music is hot and typically clean. The moves are not complicated- all you need are your legs, a smile and maybe a little hip action. YOU DON'T NEED COORDINATION.

Zumba kept the weight off of me during my last pregnancy and is taking it off now. It alleviated my back problems. It burns mega calories. I have seen women loose 30 and more pounds just by "letting go" and dancing it off. Check out all of your local gyms, dance and rec centers. Shop teachers a bit and find a class that speaks to you. You will do what you love and you'll do it hard- this means you'll lose weight.

I cried the first time I ever did a yoga class; it connected deep inside of me and I knew I was never turning back. Nerd that I am, twice Zumba has done the same. I feel like I found a way to be righteously sexy, dance safely as a married woman and listen to great music again.

And I'm getting into great shape at the same time.

A Little Fittness... Beating the Turkey

We have Thanksgiving dinner for a reason. We have taste buds for a reason. We gain weight for a reason. How do we reconcile these conflicting situations?!

1. Follow your workout routine everyday leading up to the feast.
2. Get a workout routine! Walking, dancing, a Netflix DVD, P90X, a group exercise class, scrubbing your floors by hand- it all counts. Get moving for at least 60-90 minutes. To get a 3000 calorie deficit you need to do at least 6 hours of movement in the days prior and after the meal!
3. On the holiday, WORK OUT. You have the day off! Go get an extended workout. Get up on Thanksgiving and hit the special holiday schedule at the gym.
4. Only eat what you love. If you don't like the dark meat or the deviled eggs, don't eat it.
5. Eat off of a small plate.
6. Drink water. Avoid drinking your calories; save those for the potatoes.
7. Create active traditions- play football, find a family Turkey Trot 5K.
8. Be thankful. Take a quiet moment to honor your body, to think through your physical blessings. This will help you respect your body, giving you power to say no if needed.
9. Volunteer to bring a healthy dish- edamame, salad, apples, etc.
10. Instead of Black Friday shopping, have Black Friday Bootcamp! Hit two classes.

Average Thanksgiving Dinner Calories: 2000-3000
Turkey White Meat and skin – 1 cup diced, 276 calories, 11.7 g fat, 0 carbs, 40 g protein
Turkey Dark Meat and skin – 1 cup diced, 309 calories, 16.2 g fat, 0 carbs, 38.5 g protein
Bread Stuffing – 1/2 cup, 190 calories, 9 g fat, 25 g carbs, 3 g protein
Mashed Potatoes (Whole milk and butter added) – 1 cup, 237 calories, 8.8 g fat, 35.5 g carbs, 4.1 g protein
Whole Kernel Corn (Canned) – 1/2 cup, 66 calories, .75 g fat, 15.4 g carbs, 2.1 g protein
Turkey Gravy (Canned) – 1/2 cup 60 calories, 2.5 g fat, 6 g carbs, 6.2 g protein
Dinner Roll (White) – 1 roll, 120 calories, 3.5 g fat, 20 g carbs, 3 g protein
Butter – 1 tablespoon, 100 calories, 11 g fat, 0 carbs, 0 protein
(Jan Peterson, from Suite101.com)

A Little Fitness... When You're Having a "Fat Day"

Ugh.

Looking in the mirror makes you mad. You hate how your rear looks in your jeans. Your favorite shirt, earrings or eyeshadow don't even perk you up.

You're having an ugly day. A fat day. An "I wanna hide and I dislike everything about myself" day.

How do you pull out of it? What if you secretly feel like this most days? What can you do?

1. Get moving.
2. Get moving.
3. Get moving.

Having a low self image can be complicated, but the remedy for hundreds of people has been a simple one: get a move on.

A little something is better than a big nothing.

A Little Giveaway... You are a Handful!

Alright Ladies, let's talk sports bras. Was that a groan? Now, just hear me out. just imagine, no more uni-boob (totally a real phrase), no more flatter-than-a-pancake, and no more unsightly ummm, undesired, ummm, protrusions under your tee shirt. Allow me to introduce you to HANDFUL Bras. Their slogan, "You're active. You're versatile. You're one of a kind. You're a handful." Amen.

"Designed to flatter not flatten," Handful bras are not only super functional but super cute.  They were so kind as to send me one to review.  After trying it on I said to my husband, and I quote, "Babe, check out my cute sports bra."  He replied with a snicker, and I quote, "No such thing."  Then he turned around to see me showing of my new Handful and he said the following: "huh, cute."

Mine looks like this:

Here is my dear friend Leslie modeling her Handful ( I seriously love the name).  You can find Leslie at her blog: Triathlon Mom.  You may notice that Leslie is ridiculously ripped.  Don't feel bad, she's an Ironman Triathlete.  Hence, I asked if I could use photos of her rather than of my had-a-baby-five-months-ago self.  Not that I'm afraid... ok, so I'm afraid.

Do you just love the gather in the front and the cris-cross straps in the back.  I just wish they would make fitness swim suits.  I would so sport that swimming laps, training for my next race.

So what makes Handful Bras better than your average sports bra?  So glad you asked.  Besides being super cute they are amazingly flattering thanks to the ingenius removable pads.

They aren't bulky your annoying.  They offer just the right amount of coverage to ensure that you are not a human temperature gauge.  "The Handful bra provides shape, lift and coverage for active women of all shapes, sizes and ages.  It contours and conceals breast rather than squish them down."

Ok, so now that you totally want one!  The best news yet... You could win one!  Here are the contest rules:

• First, BECOME A FAN OF OURS ON FACEBOOK, subscribe to our RSS feed, our twitter feed, tweet about our giveaway and/or facebook about our giveaway and put our blog button on your blog (extra entries!)
• make sure for each extra entry, you leave an extra comment and tell us what you did  (i.e. i put my button on your blog)
  
• Next, visit Handful Inc. and check out your favorite items
  
• Leave a comment in the post about the prize up for grabs, include what items you especially enjoy on their site or what you would like to win.

The contest ends one week from today, Nov. 11, at noon.  Good Luck!

A Little Food...What to do When Temptation Strikes

It's nine a.m. I'm driving downtown on a rare errand and the city's best donut shop is just ahead. Beckoning. (900 calories for two.)
It's nine p.m. A box of Reeses Puffs calls from the pantry, and only whole milk is left in the house. (700 calories for two bowls.)
What can I do? Scream in frustration and stomp my feet like an angry two-year old that I can't eat whatever the heck I want and still get in shape? It's not fair!

Here are ten strategies to keep your eye on the ball (and your eye on a new pair of jeans that you deserve after weeks of daily training!):

1. Say to yourself aloud WHY you are choosing not to eat the cake. Have very specific health targets. Take an adult perspective: you are doing this for a healthy life, not as some punishment.
2. Remember, children do what they feel, but adults have a plan. Plan your cheat day. I am not against taste buds and cravings at all- but it's like shopping: you need to plan your purchases (food) and pay calorie cash up front. Plan your treat as a reward for your hard work.
3. Identify what the trigger is. Are you bored? Tired? Needing relaxation? Sad? In a social food situation? Become very aware and honest about your binges. Plan ahead for an alternate behavior.
4. Choose an alternate behavior and do it right away. Go walking, hit a fun class, do push ups, watch a Netflix workout DVD or do one at home, brush your teeth, scrub a floor, etc. This will give you personal power.
5. Thirst often masks itself as hunger. Drink water.
6. Choose alternative snacks and have them readily available. Tear into an apple, a green smoothie, peaches, frozen blueberries in vanilla soymilk, etc.
7. De-junk. Do a huge purge- get rid of the chips, cookies, candies and other fake foods that are robbing your health.
8. Call a friend and tell them you are being tempted- but not your co-dependent girlfriend who will tell you "Oh, you deserve it. Just give in." Surround yourself with people you admire, who live lives you want to emulate. Call them and they'll cheer you through it! You can even turn to your higher power for strength and patience.
9. Tell yourself positive affirmations. It sounds cheesy, but it's true behavioral science and it works. Say aloud and often things like "I have self control. I am in shape. I have discipline. I can wait two days for my cheat day. I'll eat that cake when I've burned the calories. I am worth it!"
10. Focus your attention on what you need to eat. I don't have time to wallow in what I can't eat because I'm trying to get all of my daily nutrients through food- and frankly, that is a lot of food. Did you get all of the colors in? Enough proteins?

It's tough saying no to ourselves, but you know what- YOU CAN DO HARD THINGS. Life isn't fair- but I know that being in shape is a lot more fun than the donut with sprinkles! I wonder if people realize that- it's a blast to have energy, muscles and the confidence that comes from hard work and some discipline. You don't have to do it alone and the process can be just as fun as the result.

Seven Habits of Highly Healthy People

What are the seven characteristics of healthy, fit people?

1. Exercise is a high priority for fit folks; they get 60 to 90 minutes of exercise a day.
2. Healthy people eat a variety of natural foods, and usually avoid sugars, flours and fats.
3. They limit portion size is a part of their dining.
4. Fit people regularly track calories.
5. People who keep weight permanently off weigh themselves on a regular basis.
6. Health minded and physically strong people surround themselves with other happy, active people.
7. They set specific goals, both short-term and long range.

 And if I wanted to add a personal eighth, fit people get back up when they fall down. If they binge, they get back on their nutritional plan. They go to the gym or hit their run regardless of whether or not they feel like it. They don't let other people's weight or size scare them away from their workouts. They know why they want to be healthy and they just do it- again and again. And they get the results!

*Some of these ideas come from the book "Zumba: Ditch the Workout, Join the Party" by Beto Perez.

A Little Fitness...Fit Like a Child

“Adults are always asking little kids what they want to be when they grow up because they're looking for ideas” -Paula Poundstone

Children have what we want- they are fit, energetic, happy, and full of life. What can children teach us about being healthier and stronger?

1. Children run. The minute they're done crawling they're zipping around, jumping and skipping, as any ragged mom can attest. We need spring in our step, a quick pace and to be light on our toes.
2. They stop eating when full.
3. They eat small frequent meals.
4. They drink often.
5. Because of their hydration and mini-meals, they go potty frequently. We should do the same- this cleans out our system, expels toxin build-up, and keeps us light and in good humor.
6. They will especially eat food they prepare on their own- try new recipes.
7. They like to eat outside, and they eat heartily, with passion. Enjoy your food!
8. Kids get 8-10 hours of sleep. Adults need the same for peak performance.
9. They play with others well. Surround yourself with other happy, healthy people.
10. They are happy, rarely negative or harboring grudges. Let it go.
11. They find joy in doing new tasks with their bodies; they are not ashamed they don't know how to do something already. Translate: try the Zumba, yoga, rock climbing or speed skating class you've been dreaming of.
13.Children are limber. This gives them their speed and grace.
14.They love being outside- connect with nature, even in your backyard.

Once a neighbor told me she watched my two year eat an apple. My little girl relished in the fruit, and with her squirrel-like little paws ate the whole darn thing, core and all. My friend (over 50 years old) then went out and did the same, trying to appreciate and experience the apple like a child. It took my neighbor appreciating my child to open my eyes to the possibility that I could learn as much, if not more, from my children than they learn from me. Result? I'm a happier, healthier, younger mommy.

A Little Fitness... Circuit Training

Here I am, last September.  I would find out that I was pregnant, to my great joy, a week later.  

I am NOT one of those women who gain 20 pounds and are right back in to their jeans 4 weeks post-partum.  Oh no.  I gain about 65 pounds and have to work my (not so) little booty off to get back in shape.  My baby is now 2 months and I have 35 pounds to go.  What ever will I do?

Enter circuit training.  I love this kind of stuff.  I am a jock at heart.  Sometimes I secretly wish I could join the Army just to go to boot camp (I would want to come home after that).

So, I am going to hand myself over to Brecke, trainer extroidinaire.  Check her out:

Brecke also had a baby recently and she is already back in action.

 I am going to be attending her circuit training class every Tuesday and Thursday mornings 6:00am-7:00am August 3rd until October 28th.  How will I ever wake up that early?  I can sleep when I get home, right?

So maybe you haven't had a baby for a while, or ever, but you want to get toned and burn 800 calories in one hour.  Circuit training is for you. 

You should join me if you are in the Salt Lake area!  All the equipment you'll need for the class is provided. Sign up for Circuit by emailing Brecke at brecke.ure@gmail.com.  You can find more information and costs here.

Not in the area?  They have circuit training everywhere... so no excuses!  Sign up, get out there, amaze yourself.  I want to hear all about it!

A Little Perspective...Dropping Out of the Female Rat Race

My first yoga class was in college nine years ago. It was at 4 p.m., during a rough relationship period (weren't they all in college?) and just in time to change how I think about myself and view other women.

The instructor said something in the third class that sent my mind into another dimension; I haven’t looked back since. She said “Do not compare yourself to your neighbor. Let go of competition.” As she said this I remember I was specifically looking at a girl in the front row who could easily touch her toes in a seated forward fold. And I wasn’t just looking. I was trying to catch up to her, I was feeling like I was somehow less because I had tight hamstrings and a short low back and she didn’t. I was losing an unseen race of self worth.

I was crazy.

Sounds silly, right? But think about it- if you are a female and walk into a gym, you are not checking out the guys. Admit it! Most of you walk in, size up the women and compare your waist size, your rear view and treadmill speed. Something inside of us feels smaller or lesser. Maybe you even count cellulite dimples. Maybe you feel something whisper “Yes!” with a pumped fist inside of you when you can out-lap the grandma in the pool. Maybe we get excited when the skinny chick gets swollen during her pregnancy or your girlfriend orders a naughty dessert and might gain weight.

We are existing alone under the control of fear.

Comparison is rooted in competition, and competition is rooted in fear. Fear that if someone is thinner, faster, younger, richer, or can touch their toes in yoga, not face-plant off of the step or avoid sweating a small version of the Great Salt Lake onto the cycle room floor- then they are better than you. They win. When they win you lose.

This is a lie. It is a convenient lie that is whispered to women everywhere to alienate, depress and stimey sisterhood, individual progress and happiness. When we can see that our self worth is inherent and divine and doesn’t have a darn thing to do with whether we can balance on one foot in tree posture then we gain power. In giving away the power of competition and deciding to live our lives in love and not fear- then we gain peace. We can serve other women freely. We can trust. We can gain real friendships. We can lead. Our physical health and abilities will exponentially expand in all directions. We’ll feel a deepening of our essence, our intelligence, and the real “us” as well as see our muscles and hearts strengthen.

Do you catch yourself comparing? Competition in the gym usually doesn’t stay inside the gym. Mental comparisons are probably running dialogues many of us have that extend to strangers in the store, to women in our families, to women at work and church...making them our enemies. Making these comparisons is based on fear, fear that we are not good enough. We ARE good enough. This imaginary race we’re running in our heads isn’t real, and it’s used against us to stop our progress. The images we see and compare ourselves to in the market place convince us the race is real and not imagined so that we’ll buy their products to win.

It is time to stop living life out of fear. It is time to stop making decisions, buying things, faking things, and having tiresome emotional reactions, based on fear. Fear makes the people around us our enemies. That chick who can touch her toes in yoga class or ran a mile on Saturday? She is not your enemy. Maybe you don’t even see it happening in your own mind process, but women tend to compare their weaknesses with the strengths of others. And it’s OK to have weaknesses- and it’s OK to have strengths. We can let ourselves and other people have strengths!

Remember that you are good enough.  No amount of exercise, clothing, jewelry, or comparison with other females is going to make you feel good enough.  Only you can make you feel good enough.  And you deserve it.

A Little Fitness... 5 Ways to Look 5 Years Younger

1. Exercise. The energy that comes from it makes our bodies younger almost instantly. Have you ever stared at a ripped, lean 50 year-old woman at the grocery store? I have! And their secret is consistent weight training, cardio and yoga (mind/body) training. Most also stay away from white food (flour, sugar, pasta) and eat a rainbow instead.
2. Teeth don't need to age. Keep them white.
3. Get a great cut and color and keep up on it. Many salons specialize (like Moore salon in Holladay; ask for Kim) in color and skin analysis. I recently had this done. I've always had big, bushy blonde hair. I learned that my small face was being overwhelmed by my hair, and that the blonde was washing me out. The before and after effect was amazing! I taught an aerobics class the next day and one of the participants thought I was a substitute. She said "Dawn, I thought you were a sub because you looked 10 years younger!"
4. Walk with a tall, strong posture. Keep your shoulders back, the girls up, and lift your body from the crown of your head. Nothing spells "granny" like slouching.
5. Smile. Fine lines and wrinkles disappear with a sincere smile. Remember, smiling is the cheapest face lift!

{Read all posts by Dawn}

A Little Fitness... For Mommies

On nature shows, there are usually two scenes of mothers with babies: the lively mother prancing about with her young, or the passed-out mom with offspring climbing all over her.  If most days you feel like momma #2, there is help.  It is possible to overcome the exhaustion, sleep deprivation, frustration, and monotony that accompany mothering- and 30 minutes of mid-level exercise is the answer.  

Photo: "A Little Inspiration... Triathlete in Training"

Exercising daily actually increases our energy levels dramatically.  This combats the tiredness and loss of control we feel as mothers.  As energy levels increase, our capacity to perform physical tasks like floors, dishes, and chasing the baby grows.  We do more and tire less.  We start to lose weight, and that makes carrying around our own bodies easier (and more fun!).  Our muscles get stronger, and we ache less hauling around car seats and groceries.