by Carol deLaski | Jan 25, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Well, we are in the 4th week of January 2012 and by next week the majority of individuals who have set New Year’s Resolutions will have gone back to old familiar habits. Now if you have set a new resolution I am not trying to be the voice in your head to say, “Oh, you might as well give up now because by next week you will have anyway.” Believe me, I want you to succeed more than anyone because I was on the same track year after year when it came to trying to lose weight and getting fit. I was very successful at losing weight and especially successful and speedy about putting the weight back on. Yes, I was a very successful yo-yo dieter. This up and down journey led me to whom I am today, a Registered Dietitian and Personal Fitness Trainer. I was so tired of the pain of failure year after year and finally dedicated my life to a pursuit for answers…answers that I now love to share with others to help them find success.
Because I am what I am, many friends and acquaintances feel compelled to share with me their wellness goals even though they are not my clients. I often laugh when I walk into a room and others make excuses about what they are eating, like I am the food police, ugh! Not a role I like or want. Being a Registered Dietitian can be a blessing and sometimes a curse as I see individuals feel the need to hide from their food or activity choices when they see me. So eat up and enjoy, I am not here to judge, just help when asked.
As you know, every year tons of new inventions, fitness programs, diets, and/or household appliances promise weight loss or fitness success. So why so many and why don’t they seem to work? Which one really has the answers? “Will this one work for me?” The simple truth…they all work! Beware, not all are created equal and some can even be harmful so I encourage you to be careful and always seek the advice of a Registered Dietitian and/or Licensed Nutritionist for sound nutritional and wellness advice. The Academy of Nutrition and Dietetics will often provide book reviews of the newest diet plans, so check them out at Eatright.org.
So, back to our topic of “Weight Loss Resolution Success Tips.” To be successful, the better question is how can you have the “right” one work for you? First select one that has good reviews and apply these simple tips:
1. Know specifically what you want. Many times resolutions are vague statements like, “I want to lose weight or get healthy.” Set a specific goal like “I want to lose 10# in 3 months.” This is realistic and measureable. Many times individuals set the bar way too high and starve to reach it. Any time we are in “starvation mode” we set ourselves up for failure.
2. Why is the reason you want it? I encourage you to search your heart on this one because this will be your new mantra as you talk yourself through resisting the temptation of old unhealthy habits that have led you to where you are today. If this reason is not tied to your deep emotions and desire, that chocolate delicacy will win out every time!
3. Make a realistic plan and stick to it. Your plan should be focused on changing the environments and schedules that have created your current situation. Evaluate your pantry and the foods you have around you. Create easy access to healthy foods and difficult for indulging on your weakness foods. We all have them. What are yours? Just for a while go “cold turkey” on these, eventually you will have the control to eat them again, but initially it is too easy to fall into old habits. Create a schedule that will set you up for success, include at least 16 minutes of exercise and grow this to 32 minutes daily. ATP Fitness™, shows you how to include exercise in your day no matter your schedule or location and how to maximize your results, more on this later.
4. Have Fun and look for the positives in your changes. Our brain will easily adapt to changes, this is called neuroplasticity, but our brain will resist making these changes permanent if we associate them with negative emotions or thoughts such as “I hate to exercise” or “I am depriving myself of my favorite foods.” Instead, associate the changes you are trying to make to something positive. A client of mine decided she would change her thoughts from “I hate to exercise” to “I love the way I feel after I exercise” which is helping her stay on course and make moving her body joyfully a part of her life. Find the words that will link positive emotions to the changes you are making. What we enjoy, we always want to do more!
5. Seek support, encouragement, and an accountability partner. Working primarily with women has made me realize we are creatures that are more likely to do things for others than ourselves. Our health and self care are often neglected because of this. Embrace the idea it is not selfish to take care of yourself but actually a requirement to be a better caregiver, friend, spouse, and to be more productive. Remember on the airplane they state to put the oxygen on yourself first before helping those around you. Same goes for everything in life. Find the friends and acquaintances that will support your goals and be an active part in helping you succeed.
6. Believe in your success! Anytime you change your behaviors, thoughts, perspectives, and activities your body and brain respond. It cannot help it, it is the way it was designed. Trust that as you make small but consistent changes that embrace a healthy lifestyle, the result WILL BE a healthier, leaner, more energized body. Don’t give up when you don’t SEE the results, you are changing from the inside out.
Today’s author: Sandie Lynch. ATP Consultants, LLC provides services that help educate, coach, support, and encourage you on your journey to Attain Top Performance (ATP) in living the life you want. Join Sandie in her ATP Fitness sessions on Monday evenings as she teaches 5 key principles to honor the body and how to create permanent change and maximize your results. Find out more at http://home/wholisu6/dev.wholisticwomanretreats.com.atphealthandfitness.com and contact Sandie today on how to start your journey to wellness and life of success!
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by Carol deLaski | Jan 18, 2012 | Laura Hall
“The way of the miracle-worker is to see all human behavior as one of two things: either love, or a call for love.”
― Marianne Williamson
Several months ago I joined a local group that is studying the book A Course in Miracles. It’s been a book I’ve had an interest in learning more about, and I subscribe to the belief that it’s always more fun to be part of a group! Over the last few months, the leader of this group has been encouraging us to look at every interaction we have with others as either an expression of love or a call for love. Seems easy enough, doesn’t it? Once we recognize that someone’s behavior is a call for love, it changes what we see. It opens us up to having empathy rather than thinking they are a jerk, or high maintenance, or whatever other reactionary thought might pop into our minds. To illustrate my point, I’d like to share with you a personal example.
Here is the scene: It’s Sunday night. My husband is planning an early to bed night in preparation for a busy week at work. Monday is a school holiday. My youngest daughter asks me if we can have a girls game night with her friend and her friend’s mom. I say, “Yes!”. Around 9:30 PM, our games are in full swing, and my husband heads up to bed. Shortly there after, I get a text from him saying, “Sorry to be a pain, but can you turn things down a notch?”. OK, I think, this is what a call for love looks like. You see, unlike my husband, I have no problems sleeping – anywhere, anytime. So my reactionary thought was, “We really aren’t being that loud.”, but instead of acting on this thought, I choose to see this as a call for love, reply “Yes.”, and then asked everyone to be a little quieter. Several minutes later I received a second text. This one reads, Music too. Bass carries. Again I get the chance to practice recognizing that as a call for love and I turn down the music. Without this framework, I easily could have rolled my eyes, given my husband a hard time and generally just not have been very loving. I’m glad I chose to love in response to his call for love. This is what everyday miracles look like in action.
Where are you being called to be a miracle-worker? Who in your life is calling out for love? What will it take for you to be able to respond to them with the love they are asking for? I challenge you to recognize that it is a choice. What will you choose? I hope you’ll look for opportunities to practice love because when you do, you become a miracle-worker.
Today’s author: Laura Hall is an iPEC certified life coach who believes every woman deserves a coach. She offers both one on one as well as group coaching services. She can be reached at [email protected] or check out her website at www.hallcoaching.com.
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by Carol deLaski | Jan 12, 2012 | Carol deLaski
In January many of us turn attention towards what we resolve to start doing to be healthier, happier, and more balanced in our life and work. This year, as you consider the new beginnings that 2012 offers I’d like to ask what will you end. Many of us cringe at the idea of endings. We resist the changes that endings bring, often fearing the disappointment and sense of loss that can be associated with them. Yet endings are necessary if we want to start new activities or even new behaviors. We have a limited amount of time each day so choosing a new activity often means we have to let go of another. Saying “yes” to something new often means saying “no” to something else. There are two sides to the coin of change. One side is what we will start and the other side is what we will stop.
So as you consider where you want to be in six months or a year, and how you will get there, consider what you need to let go. We know that we’ll be different one year from now. None of us gets to stay the same. We get a choice in how we will have changed, though, whether it’s for the better or not.
Instead of resisting endings, what would it be like to normalize and embrace them? What would it feel like to be proactive and intentional about ending certain activities, thoughts, or behaviors that aren’t producing what we want in our lives?
Nature provides many examples of endings. We witness the life cycle of trees and plants as seasons change and realize our life cycle has seasons as well. Pruning is an activity that creates proactive endings. In the book, Necessary Endings, Dr. Henry Cloud shares three examples of pruning that can also be applied to business and life changes.
One is the pruning of healthy buds and branches. A healthy plant will often produce more buds than it can bring to full bloom. In order for the bush to thrive, and produce outstanding blossoms, some of the healthy buds must be cut. Choices have to be made between what is good and what is best. When the good buds are let go, it frees those resources to go to the best buds allowing them to achieve magnificence.
A second way that gardeners prune is to remove sick branches. When all efforts to heal and revive a sick part of the plant don’t restore it to health, there comes a time to accept that recovery is not occurring. When we remove the sick branches we allow more fuel to pour into the healthy buds.
The third way gardeners prune is to remove branches that are dead and taking up space. Removing them allows healthy branches unobstructed room to grow to their full potential.
Pruning a rose bush is certainly less painful than pruning your business or life! Too often we avoid pruning activities, behaviors, thought patterns, or relationships in our lives because it evokes fear, pain and conflict. Yet in order to succeed, we must prune. So as you consider what you will begin this year to bring your life to full blossom, also consider what you will prune. Trust that you will know what, and when, to prune certain thoughts and behavior patterns from your life to make room for those that will bring your life where you want it to be one year from today.
Consider joining Carol’s winter coaching group on the book Necessary Endings to receive support and create the change that you want in your life. Carol’s winter program will discuss the insights presented by Dr. Henry Cloud and actively apply them to situations in our own lives that require “letting go”. Groups will meet each month for a 90-minute coaching session followed a week later by a 60-minute conference call. For those who desire the added advantage of one-on-one coaching, you and I will schedule a separate 50-minute session. You should plan on a three-month commitment to CCG+ but are welcome to continue as long as you feel the benefits in your life. Call Carol directly for more information.
Today’s author: Carol Hayes, [email protected] or 301-371-7460. Through her company, Clear Choices Coaching, Carol shares her expertise and skill fostering growth in people of all ages. She is especially energized when her coaching helps people experience “breakthrough” moments where they push through their personal edge and grow more fully into the people they want to be. Carol’s certification as a Life and Energy Leadership coach comes from The Institute for Professional Excellence in Coaching (IPEC), which is accredited by the International Coaching Federation. She is also a dynamic speaker and workshop leader who facilitates energizing connections with groups of all sizes.
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by Carol deLaski | Dec 23, 2011 | Family, Health, Sandie Lynch
We often sing about the joy this time of year brings. Sometimes the words can be empty and the emotion of joy a distant memory or even a highly desirable one that seems unattainable. The Holidays can be very demanding with the high expectations of beautiful decorations, buying the perfect gift for everyone on your list, and attending all the additional events and functions that come in celebration of the various Holidays, this on top of our regular schedule. Then for others it can be a lonely, high stress time as money may be tight and the memory of a loved one now passed leaves a bitter sting during this time.
Whatever it is that brings the added stress, it can definitely be hard to grab onto some “joy.” So what does the word “joy” mean to you and how does it differ from “happy” emotions you experience? Just so we are all on the same page, I am not speaking of happy times, such as an evening with friends when the laughter is abundant, or when you laugh a good “belly laugh” watching a funny YouTube® clip someone just shared. I’m talking about joy that comes from within no matter what the circumstance you find your life in. Experiencing true joy and having a joyful spirit is very different than having happy times that can be fleeting. It is a feeling or maybe even something bigger than a feeling that surrounds you in radiance, lets describe it as a “glowing.” This joy swells from the inside, like when someone who cares wraps a warm blanket around you on a cold chilly night, it warms you to the core. And, just like that blanket, when you share it, others feel the warmth as well. A joyful spirit is contagious and can affect anyone around you who is open to experience it.
So, where does a joyful spirit come from, and how can we allow it to grow and then to “glow?” A great place to start is counting our blessings. I know, sometimes it may be hard to bring anything good to mind, but when we actually start, it is usually surprising how many things may show up; such as health, family, friends, a warm dry house, plenty of good food, the list can be endless when we get started. By embracing the mindset of a grateful heart, this action alone can start a spark that grows that “glowing joyful spirit,” especially when we acknowledge the source of the blessings. Some call it the universe, others call it a higher power, I call Him, God. This acknowledgement causes our world to grow bigger than “self” and allows us to see the miracle of life around and within us. Yes, you are a miracle, and much thought went into the specific gifts, talents, and experiences you would have to be “you.”
Unconditional love, was first given to you by God, and as you accept this gift for yourself in everything; the good, the bad and the ugly, you begin to see all your qualities as good as they move you toward your divine path. If you don’t already, I encourage you to believe you were created for a purpose, and that purpose is to touch the lives of others in “your” unique way. Only you can be you! Therefore, begin each day by counting your blessings of being you! What qualities do you recognize that creates joy within you as you share them with others. Embrace these qualities and allow them to shine without fear! By embracing the real you and letting it shine, you begin to step into unconditional love for yourself and this alone can be freeing; to give up trying to be anything you’re not and not to step into expectations or demands of others that don’t fit you. Just show up and be you! This begins the “glow” and then there comes a time to “pay it forward” and allow your joyful “free” spirit to pour out as love for others with the same grace and gratefulness you have found for yourself. Let your light shine and joyful spirit glow, as you embrace everything that makes you, you!
Today’s author: Coach Sandie Lynch is a Registered and LicensedDietitian/Nutritionist. She obtained her Masters in Public Health Education with a certification in Healthcare Administration in 1999 and is a certified Fitness Consultant and Personal Trainer. Sandie also has fitness certifications in Aerobic Instruction and Pilates. Her services include; nutrition education/consultation, fitness training using the ATP™ approach, wellness lifestyle coaching, public speaking, workshops and wellness retreats. Contact her today at [email protected] to start your journey to Attain Top Performance! Or visit www.ATPhealthandfitness.com.
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by Carol deLaski | Dec 11, 2011 | Carol deLaski, Family, Health, Holidays, Self-Care
Do you find that the month of December brings not only joy but also additional stress as you add more activities to an already full plate? It’s easy to get caught in the dreaded “shoulds” of this time of year in an effort to create memorable holiday experiences.
Throughout the year we women often overload our lives with work, family, community activities, household needs, and more. We juggle actual responsibilities and schedules (our own and other’s) to the point that there’s no time left for self care. And to most women, this feels like what they’re supposed to be doing, even when it’s clear there’s just too much going on at once.
We know that if we don’t take care of ourselves by limiting and prioritizing the balls we have in the air, sooner or later we’re going to drop them. What would it be like to experience this December with a plan for self care? Here are a few tips on how to avoid overload during the holidays and create a calm and enjoyable holiday for yourself and your loved ones.
- Decide what’s most important and make sure you do it
When we accept that we “can’t do it all” and begin to choose just the activities that are most important to us we free ourselves to enjoy them more. Trying to do too much fills our heads with endless thoughts about details for upcoming activities, robbing us of the pleasure the current moment offers. Make sure you take time to enjoy the things that bring you peace and joy at this time of year and say no to the things that drain you.
- Create and use a “pause practice”
Racing from one activity to the next we can miss the magic moments that are abundant at this time of year. Consider creating a habit of pausing throughout the day to receive the moment. Reading something inspirational in the morning to ground yourself before the day’s busyness sets in or pausing before you eat to give silent thanks may feel right to you. Even just taking three intentional breaths before you dive into the next thing on your to-do list will center you in the moment. Meditative moments and intentional breathing slow you down and help you receive the gift this moment offers.
- Schedule self care
Calendars are our friend and help keep us organized as we go about the work and activities of full lives. They can also be our enemy if we allow them the upper hand. You are in charge of how you schedule your days. Be sure to carefully consider each commitment you make and make a conscious decision whenever possible to allow buffer time between appointments. Buffer time provides you with much needed breathing room to move calmly from one activity to the next and helps us arrive calm, cool, and collected. As you fill your December calendar be sure to add activities that nurture you. Perhaps a visit to the salon or spa to pamper yourself, or time for a fun evening out with a friend to laugh and simply be together is in order. Schedule the things that fill your heart, comfort you, and leave you feeling deeply happy. If you plan for it, it will happen. Likewise, be open to taking advantage of spontaneous opportunities for fun as they appear.
We are all familiar with the stress that this busy time of year creates in our minds and bodies. Our heart and spirit are also affected as we are reminded of someone or something that’s missing. We realize that the “picture perfect” holidays presented in the movies or on TV are not reality. Be tender-hearted and compassionate with yourself as you come upon the edges of loss and grief this holiday season. Whether it’s the loss of a special person, finances, or a dream recognize the loss and allow time to feel the feelings in order to let them pass. Admit that things aren’t the way you had hoped they would be and treat yourself with the loving kindness that you would offer a dear friend or child who is hurting.
December is a time of preparation. When we prioritize and prepare we claim peace and calm for ourselves. Prepare to celebrate this season in whatever way is meaningful to you and your loved ones. And remember to prepare to take care of yourself so that you can fully enjoy the blessings of this special season.
Today’s author: Carol Hayes, [email protected] or 301-371-7460. Through her company, Clear Choices Coaching, Carol shares her expertise and skill fostering growth in people of all ages. She is especially energized when her coaching helps people experience “breakthrough” moments where they push through their personal edge and grow more fully into the people they want to be. Carol’s certification as a Life and Energy Leadership coach comes from The Institute for Professional Excellence in Coaching (IPEC), which is accredited by the International Coaching Federation. She is also a dynamic speaker and workshop leader who facilitates energizing connections with groups of all sizes.
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1. Know specifically what you want. Many times resolutions are vague statements like, “I want to lose weight or get healthy.” Set a specific goal like “I want to lose 10# in 3 months.” This is realistic and measureable. Many times individuals set the bar way too high and starve to reach it. Any time we are in “starvation mode” we set ourselves up for failure.
