Jump Start Your Day

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Jump Start Your Day

 

These tips will help you to become more motivated every morning so that you can start your day off right with a cheerful disposition and a positive mental attitude.

 

 

Jump Start

Go for an invigorating walk or jog

Nothing helps to jump-start your day like a morning jog or a brisk walk.

Depending on where you live, you can take an invigorating stroll along the beach or at a nearby park.

To make it even more exciting, get a few friends together and start a morning walk/jog club. The extra company will keep you motivated and will bring more overall excitement to your daily experience.

Morning walk

Have a champion breakfast

Many people wake up in the morning and run off to work without a proper breakfast. Their idea of a breakfast is a cup of coffee and a protein bar. But what you may want to try for a change is a real breakfast.

Wake up a bit earlier and make yourself something delicious and nutritious. Eggs, toast, pancakes (whole wheat or no wheat for the healthy minded), oatmeal, and fruits can give you the morning fuel that you need to have a successful day.  Or make a quick Shakeology. The healthiest meal of the day. My family never goes without for it.

Shakeology FB cover

Pray or meditate

Nothing prepares you mentally for a busy day than some form of prayer or meditation. Prayer helps to keep your mind in a state of gratitude, and meditation helps to relax your mind body completely, which helps to lower your levels of stress and anxiety.

Find someplace quiet where you can be alone with your thoughts. Find yourself a calm sitting position and begin to breathe deeply and relax your muscles. Let your mind focus on nothing except reaching a complete state of calmness, and begin affirming to yourself the great day you’re going to have by having gratitude for it.

Handsome young man meditating on rock by sea

Listen to empowering music

This is a good technique to use if you really need a morning pick-me-up. Although tastes and preferences may vary, try putting on something inspiring or motivational depending on how you feel.

Listen to music that will encourage you to live at your highest ideals and perform your daily best. It should be something uplifting, so consider both the music and its message when you’re deciding what to listen to in the mornings.

Read growth-oriented literature

Wake up and read something that will encourage and empower you throughout the rest of your day. Choose something inspirational that will greatly encourage your deeper values and compel you to live your best.

Another option is to read self-help literature first thing in the morning. By spending those first moments of your day on personal development, your mind will be saturated with the powerful ideas that you need to keep your mind positive and your actions productive throughout the day.

Feel empowered

If you do not do something to jump-start your morning, you may find that your entire day may end up being both uneventful and unproductive. You may even find yourself taking a step back in achieving the goals that you had set for yourself.

This is why starting your day off right is so important. How you start your morning tends to have a big impact on how the rest of your day goes. So if you want to avoid any negative snowball effects, focus on empowering your mind and body every morning in order to have the best day possible.

Who Sabotages Your Diet Plans Part 1

posted in: Beachbody, Exercise Programs, Health, Myths | 0

 

Who Sabotages Your Diet Plans

 

How-to-Eat-Healthy-When-Your-Spouse-Doesnt-Want-To

 

 

Money conflicts are common among couples—they may even be the leading cause of fights. But did you know many couples also have fights about food on a daily basis? In fact, the topic sparks so much interest, that a lot are talking about  how to keep peace at meals. Who is doing the sabotaging? Spouses, family, friends?

Men and women often have opposing Mars and Venus moments about nutrition, which can lead to tension and arguing in relationships. The sexes are wired differently: For example, men have a biological advantage over women due to their increased muscle mass. Losing and maintaining a healthy weight is easier for guys, and harder for women.

Want to really bring out the worst in people? Try weight loss. Ten pounds or a ton, you’ll be showered with so much fattening food—sabotage by people who claim to love you—that it will send the price of sugar cane and lard futures through the roof.

I’ve seen it happen so many times to many weight loss patients that they start making excuses.  They confess they fell off the wagon, I’m ready with my ritual response: “Who did this to you?”

Who Sabotages Your Diet Plans? Spouses/Family/Friends

They’re always shocked to think that someone else may have had a hand in their weight loss failure. Then it dawns on them: Oh yeah, the chocolate cake care package Mom just sent, the surprise candy from the usually unthoughtful husband, the coworker who left the gift-wrapped Oreos on your desk. “Why is that?” they always ask.”Diet saboteurs,” I explain. “They’re everywhere.” In fact, in one survey, 24,000 overweight women reported that weight loss created problems in their relationships that regaining the weight would have resolved.

are_your_friends_and_family_making_you_fat

The problem usually starts because you’re in change mode (and darned happy to be there), but your friends and family aren’t.

Rarely would a real friend malevolently undermine your diet. They just do unconscious things to keep the relationship the way it was.  And there are lots of reasons why.

They feel guilty. Your success pricks their conscience, since they may think they should be pursuing weight loss too. But for many, teasing you back to normal with “you’re doing so well; a little won’t hurt” sabotage is often easier. And if it starts an eating frenzy that ends in weight gain, sadly, that’s secretly okay with friends like these. You’ve proven once again that weight loss is impossible; now they can relax and not try.

They don’t understand. Other folks (often spouses!) who’ve never had a weight problem can’t understand why you don’t go back to eating normally now that you’ve lost that weight. And besides, they’ve suffered enough with all the changes around the house, and they want this to be over.

They miss the old you. Or more specifically, the food experiences you once shared. Food is often how we express love. Baking cookies for your kids (and of course eating some together). Or going to happy hour with coworkers. When my client Stephanie began progressing, her husband started showing up Friday nights with a big chocolate bar, something they used to enjoy together.

 

Three classic actions likely to pave the way to long-term weight loss success and fend off sabotage, whether deliberate or subconscious.

1. Start with exercise. It builds muscle, burns calories, reduces stress, and, best of all, creates the positive mood that makes you strong enough to avoid saboteurs.

2. Monitor your exercise and food. Plan your workouts and meals, and write down every bite. This will keep you honest, and it may also help you recognize the people and events that do you in. Then you can develop strategies to deal with them.

3. Create a supportive environment. It’s important to ask for help.  Asking is tricky because we really don’t know how to do it. We tend to believe that if people loved us, they’d know what to do. Not true! Some like it if their husband’s takes their plate away from them when he thinks they had enough.  On the other hand, some would secretly eat twice as much if her husband did that.  Get a support group, people to be accountable too, people who have the same goals. Try our challenge groups. People doing just what you are. @ https://www.facebook.com/fitatanyagewithdeb

 

Whether you write it or say it, be specific about your weight loss needs. Even those closest to you can’t read your mind. For instance, if being constantly asked how much you’ve lost will drive you to cheat, let people know. For others, constant checking in may help keep them on track. If you need support when the late-night munchies hit, ask your friend if it’s okay to call.

When it comes to long-term relationships and marriage, men win out there too. Studies have shown that women tend to gain weight when they marry. (Men may gain weight, too, but overall they actually get healthier.) Many women complain that their spouses are sabotaging their healthy eating plans. In one study, more than 70% of women on diets complained that their spouses had interfered.

Here are some of the diet dilemmas women have asked me about, and my suggestions for how to handle them. If you’ve had a similar battle of the sexes over your meals and snacks, chime in below.

The salad vs. steak showdown
The problem: “My husband says salad, stir-fry, soy, and anything healthy is ‘rabbit food.’ He just wants a meat-and-potato-type meal.” Has to have fried food, bread etc..

The solution: Many men don’t find a plant-based diet as satisfying as a juicy, meaty, stick-to-the-ribs meal. What you can do is offer a compromise. Don’t try to get a carnivore hubby to be a vegan, but serve yourself smaller portions of meat and choose the leanest cuts. Pair them with a large salad or lots of steamed veggies. Try a few subtle substitutes: Serve baked and breaded zucchini fries instead of french fries, for example, and try dishes that use lean ground beef or turkey instead of the full-fat stuff.

Sneaky snack sabotage
The problem: “My husband brings home cookies, chips, sodas, and other junk food all the time.”

The solution: Your husband needs to know that the food he brings home isn’t helping your efforts to stick to a healthy diet, and it may be impacting the diets of your children too. While you can’t nag him about his habits, ask him to eat those foods when he’s at work or out for meals, rather than bringing them home.

Look for Part 2 coming soon.  Need help contact me and lets chat.

Your Partner in Health,

Debi

https://www.facebook.com/fitatanyagewithdeb

Gym Memberships???

posted in: Beachbody, Exercise Programs, Health | 0

Why We Sign Up For Gym Memberships But Never Go To The Gym?

 

Empty gyms

Gyms have built their business model around us not showing up. Gyms have way more members than they can actually accommodate. Low-priced gyms are the most extreme example of this. Planet Fitness, which charges between $10 and $20 per month, has, on average, 6,500 members per gym. Most of its gyms can hold around 300 people. Planet Fitness can do this because it knows that members won’t show up. After all, if everyone who had a gym membership showed up at the gym, it would be Thunderdome.

If you are not going to the gym, you are actually the gym’s best customer.  Every year hundreds of new members flock to their local gyms, sporting the latest fashion in workout wear, with brand new membership cards peaking out of their wallets. Their intentions are pure and their resolve, seemingly strong. But something happens after those first few visits, and before long, those pure intentions have turned to excuses. The fees are still being paid, but the outfit sits idle at the bottom of the drawer, and the card is buried and forgotten.

 

  • So gyms try to attract people who won’t come. If you haven’t been a “gym person” in the past, chances are good that paying for a gym membership won’t change that. Gyms know this and do what they can to attract people who haven’t traditionally been gym rats. Instead of displaying challenging equipment like weight benches and climbing machines in plain view, gyms will often hide weight rooms and other equipment in the back. Many gyms now have lobbies that are designed to look like hotels and fancy restaurants. “For the longest time, the design was around the sweat,” says Rudy Fabiano, an architect who designs gyms all over the world. “Twenty-five years ago … clubs could be very intimidating. Remember there were the baggy pants that everybody had and the bodybuilders would bring their own jug of water?” Once gyms started looking more like hotels, coffee shops and restaurants, people who weren’t bodybuilders started feeling comfortable in gyms. The casual gymgoer was born.
  • Our brains want to be locked into annual contracts with gyms. Normally, we hate being locked into long contracts (cellphones, cable packages), but gym memberships are an exception. Joining a gym is an interesting form of what behavioral economists call pre-commitment, We actually like the idea of being locked into a gym contract … at first, anyway. So why do some people sign up for a gym membership, but then neglect to actually go to the gym? It seems the answers are mostly psychological, and have nothing to do with how busy you are at work or how much you gorge yourself on goodies over the holidays. If you fall into this category, with the best of intentions, but not the willpower, take heart. You are far from alone, and there is an answer to this age-old problem. They’re picturing the ‘new me’ who’s actually going to go to the gym three times a week and become a physical fitness machine. We convince ourselves that since we have committed to putting down money for a year, we will make ourselves go to the gym. And then, of course, we don’t.
  • Just when we try to get out, they feed us, massage us and ply us with alcohol. Gyms have big issues with retention, and most lose around half their members every year. Once we realize that we haven’t been going to the gym, even $20 per month can feel like too much. To try to combat this, gyms look for ways to offer value to customers who aren’t necessarily into working out. Planet Fitness has bagel breakfasts once a month and pizza dinners. Those are its busiest times. It also has massage chairs. Other gyms have mixers and movie nights and spa treatments.
  • Without slackers like us, gyms would be a lot more expensive. The reason gyms can charge so little is that most members don’t go. People who don’t go are subsidizing the membership of people who do. So, if you don’t work out, you are making gyms affordable for everyone. If you are one of the brave few who actually do go to the gym, you are getting an amazing deal.
  • We live in a world where immediate gratification is the new normal. We can shop online, buy drive-through dinners, and pop a pill to stay thin. In comparison, working out, at least initially, is a lot of work. There’s the scheduling of course, but also the sweat, the sore muscles, and the patience you need to see results. It may take months to lose a few pounds, and for many, that is just too long.

There are way to save your hard earn money. Stop paying for gym memberships that you use for a month or two. Chances are coming, we now stream workouts on our mobile devices. Wow, computer, TV, cell phone, IPads etc. Pick the workout anywhere anytime. Pick your favorite trainers. Think money savings.  For the price of 1 training section you have a whole year of Workouts On Demand.

We are loving it 200,000 strong.

Give it a try. You can always get your money back.. Nice right 30 days if you find that it isn’t working for you call 28 days after to join and get a full refund. That is a plus. With gym memberships do they give you back? No. You pay it is gone.

Interesting right? I find I have been working out more because I don’t have to schedule it around getting in the car, packing a bags, finding someone to watch the kiddos, etc.

Contact me if you want to give it a try. Ask me about Beachbody On Demand.  So yes forgot to tell you that you get a health coach for free. Meal plans, recipes, accountability and support groups.

 

Your partner in health,

Debi

https://www.facebook.com/fitatanyagewithdeb

 

 

3 Day Refresh – Tips

3 Day Refresh. Ready to rock. No excuses.

 

The summer has ended and I have been on an off all summer. Made excuses all the time not to keep up with my healthy living. You know BBQ’s, dinner with friends, dinner out and getting up later. Not good. So I have started a 3 Day Refresh and here is how I am doing.

 

3 day refreash 2

Day before you start do yourself a favor and prep for the next 3 days. It helps.

3 day refresh 2

 

Day one is complete! Here are my thoughts:

  • The fiber drink is the best I have had. I was nervous about this as I have tried them before and literally gagged as I drank them.
  • I was not hungry all day. You are actually eating often and need an hour in between meals so I felt like I was eating all day!
  • Getting two fats (natural Peanut Butter and hummus) make me happy.
  • The vanilla fresh was good. Tomorrow I will add cinnamon and vanilla to jazz it up.
  • I have had a headache all afternoon. I am attributing this to a lack of caffeine as I typically have multiple cups of coffee a day. Hoping to feel better in the morning!

So there is day one! I’m surviving, and only two days to go. I can do this!  3 Days people that is all it takes.

Look for Day 2 and 3 coming up on my 3 Day Refresh.

Your Partner in Health,

Debi

Join me @ https://www.facebook.com/fitatanyagewithdeb

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