by Carol deLaski | Sep 6, 2012 | Business, Children, Family, Finances, Fitness, Health, Laura Hall, Nutrition, Success
I am so excited to be giving you a little preview of one of the upcoming workshops being presented by Lisa DiSciullo and myself at the upcoming Wholistic Woman Retreat! We’ve titled it, “Spark a Wholehearted Life” and it’s being based around the work of Brene Brown. I first learned about Brene Brown after watching one of her TED talks http://home/wholisu6/dev.wholisticwomanretreats.com.ted.com/talks/brene_brown_on_vulnerability.html and if you haven’t seen this, I highly recommend it. Her work has given me permission to be perfectly imperfect and as a “recovering perfectionist” this is just the permission I’ve been waiting for.
Wholehearted living is about recognizing your worthiness, that you already are enough, and then living from that place in harmony with your perceived imperfections. It’s about turning inward and acknowledging what is true for you and embracing that. It’s about letting go of allowing other people to dictate who or what you are supposed to be, and choosing your authentic truth, and then being courageous enough to stand up and say this is the real me. I’m done pretending to be something I’m not. I’m done trying to live up to unrealistic expectation. I’m done living by someone else’s rules for me. Here I am world, vulnerabilities and all! It’s not easy, but as someone who has been practicing this, I promise you, it has been well worth it!
Of course, this is life, and life is sometimes messy, so of course there are things that can get in the way of living a wholehearted life. Some days are better than others, but knowing what the potential road blocks are, allows us options, or detours, around these potential pitfalls. And on the positive side, there are also daily habits you can create that will assist you in wholehearted living. We will be looking at both of these aspects.
If this piqued your curiosity, if this leaves you wondering how effectively you are living a wholehearted life, if this has your imagination soaring about what would be possible if you started living life on your own terms, then please join us!
So, what are you doing September 28th and 29th? If you’d like to join us at the retreat, sign up TODAY as space is limited. You can do this at wholisticwomanretreats.com
Here’s to changing the world, one wholehearted life at a time!
Laura
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 http://home/wholisu6/dev.wholisticwomanretreats.com.hallcoaching.com/.
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by Carol deLaski | Aug 19, 2012 | Business, Children, Family, Finances, Fitness, Health, Linda Norris, Nutrition, Success
What a way to get out of my own head!!
Wwwhhheeee!!! Flying down a zip line, through the trees, on a 90-degree summer evening and feeling the wind—I could even feel it through my tennis shoes as my feet dangled down in the breeze. Now if that doesn’t clear the cobwebs out of your head from a day of sitting in the office, nothing will.
I loved the chance to do this Zip and Sip (of course we had to celebrate with wine and picnic dinners afterward) with other wholistic women on Tuesday, July 17th. I like hanging out with these ladies–not only the life coaches, who are the glue that holds the Wholistic Community together, but the women they draw to them.
I’m not a coach, even though I spend a lot of time with them. I’m like the rest of you: worried about your kids, your job, your husband, your health, your Mom’s doctors appointment, your son’s new girlfriend….you name it, and you’re taking it on, just like me. Personally, its my kids, my work, my hot fla……..well….we won’t get too personal but you get the drift.
Yet when I get together with this group of women, its like a book club, a baby shower, a business meeting—–all wrapped into one. It gets me away from my worries and allows me to relax, yet at the same time, if one of my worries is on my heart and I feel an affinity with the woman I happen to be laughing with, its ok to share a worry–not only OK, but release. Because the women drawn to our group are non-judgmental, good listeners, and will always share some perspective they’ve experienced that relates to my problem—-and I feel so much less alone!
As you look at this Zip Line video, you know now why I come to these social events put on by Wholistic Woman Retreats–not just the weekend retreats, which are a double- or triple-dose of what I enjoy, but the socials, workshops and other things we’ve done. Its a space to work things out for myself, but supported by other women who have the same worries. Let me know with your comments if you feel the same way!
Linda Norris, NW Communications lind[email protected] 240-315-8876
Check out our new website: www.nwcommsyourstory.com
FB: www.facebook.com/nwcomms
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by Carol deLaski | Jun 26, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Have you or heard a friend say, “I just can’t lose weight!” Most likely a more accurate statement may be “I just can’t keep off the weight I’ve lost.” Almost everyone who tries to lose weight can, but after the diet and/or exercise program they were following ends, the weight creeps back on twice as fast as they lost it. How do some people lose it and keep it off? Here are a few tips if applied consistently helps keep the weight off for good.
- Starting your day with a balanced breakfast. When we sleep our metabolism slows way down. If you tend to go most of the day without eating, you are losing precious hours that your metabolism could be much higher. Those who eat a balanced breakfast within an hour of rising burn more fat in the hours that follow then those who don’t eat or eat just starch alone. A balanced breakfast may include; some whole grain cereal, low fat milk, maybe some walnuts on the cereal and a little protein like an egg or peanut butter toast So eat up and burn more fat!
- Eating extra snacks may help you stick to the plan. Avoiding the hunger gremlin is one of the best ways to prevent sabotaging your efforts. Often individuals are “too good;” not snacking all day. So when they finally eat, being starved, they over do it; overloading the system and creating a fat building situation. The very last thing we want! Eating small frequent meals and snacks helps the body and mind stay in control!
- Cleanse the body naturally without the need to “detox” it. The body is extremely efficient in removing waste and eliminating it. Eating foods that are naturally high in water and fiber assists the body be more effective in the natural cleansing it does every day without the need to go on a diet that eliminates healthy foods to “detox” it. Eating high fat and processed foods slow you down and are slower to move through the digestive system making you feel heavier and slow. Therefore, eat high fiber and water content foods for normal and regular elimination, this will help you feel lighter and more energized to live an active life which will help keep the weight off
Today’s author: Sandie Lynch MS, RD, LDN, PFT, Registered Dietitian, Personal Trainer, and Wellness Life Coach. For more tips to maximize your metabolism and burn more fat for good, attend Wellness Workshops in the area by ATP Consultants, LLC with Sandie Lynch. Don’t miss Sandie’s next workshop sponsored by KRB Customized Training Solution’s BYOB at the Wine Kitchen in Frederick, Maryland June 27that 5:00 pm.
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by Carol deLaski | Mar 7, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Do you struggle to wake up in the morning, hitting the snooze button “way” too many times? Then drag yourself out of bed, rush out of the house, just to run back in because you forgot something. You either take a large coffee with you or swing by your favorite coffee shop for a large energizing drink to get your day rolling. You sit down at your desk and pound through the morning, not even thinking about food until your stomach is screaming loud enough for everyone around you to get the message you need to eat. You rush out to grab something quick and scarf it down while working through email because you tell yourself there is no time to stop. Before you know it, the meal that was in front of you is gone and you don’t even remember how it tasted except the very first bite. The only thing you are aware of is your stomach is now feeling over full and bloated and the only word that comes to mind is ….”ugh!”
You notice your pace is now a little slower and your concentration is waning. Then it hits you about 2 hours later…BAM…you can hardly keep your eyes open and all you want to do is take a nap. But because you can’t, you are at work, you run down the hall for more coffee to get you through the rest of the day. Well, you made it home, barely as you drag yourself through the door. Because you feel you over ate at lunch you pass on dinner and sit down with a cocktail or glass of wine to unwind. You settle in with the news and again….BAM…lights out! You wake up 2 hours later and you’re starving. You head to the fridge looking for something light to fill the nagging hole that has reappeared in your stomach. But as you open the door you think, “ice cream would really feel good right about now or maybe that left over piece of lasagna from last night’s dinner. Yum!” You munch it down, one or the other or both and you head to bed, just to toss and turn because your stomach is again feeling uncomfortable. And the next day continues with the same pattern.
Does this sound familiar? If it does, it is not uncommon…so don’t feel you are alone. In my practice as a Registered Dietitian I hear this often and actually, the story I shared with you is the pattern a dear friend of mine who states she wants to do things differently, always seems to return to the same pattern. If you are where my friend is, I want to share with you a few tips to help energize your body and brain for the entire day and create the structure for success.
First, you need to understand the activities you do and your brain require energy to function properly. You get energy from the food you eat and the body metabolizes it for the energy you need. The foods that provide you with energy include carbohydrates, protein, fat, and alcohol. Yes, alcohol, it is metabolized much like fat in your body and provides limited nutrient value, although red wine which processes the antioxidant; Resveratrol has shown to help prevent damage to blood vessels, reduce “bad” cholesterol and prevent blood clots. Please, don’t misunderstand me, I am not encouraging you to start drinking if you don’t. Below are some tips on how to empower your body and mind with the food you eat and ensure your day is energized and productive.
1. Start with breakfast. Studies show that breakfast eaters have a healthier weight, and perform better on tests that require concentration. The foods you want to include are whole grain cereals, low fat milk, some fruit, a little protein such as an egg or peanut butter on toast. By including the whole grains and protein mixture the glucose response is lower (low glycemic) proving better sustained energy throughout the morning. Studies have shown, individuals who eat a low glycemic breakfast burn more fat in the hours following breakfast. You should try to eat breakfast within 30 to 60 minutes of rising to help kick-start your metabolism for the day.
2. Eat small frequent meals. The brain cells require twice as much energy as any other cell in your body, so when you are asking them to function you need to give them their energy of choice; carbohydrates. Both the brain and muscles prefer carbs. So don’t be afraid to include some carbs throughout the day. Snack on fruits, vegetables, whole grains, and low fat dairy, all of which are carbohydrates sources. Keep the serving size limited to about 3 carbs sources or servings at each snack or meal. Carbohydrates increase our blood sugar, and help release serotonin in the brain, a neurotransmitter that gives a calm and relaxing feeling. Too much blood sugar slows the blood and makes you feel tired, and too much serotonin released will make you feel the need for a nap “coming on” within 90 minutes. The two together will have you doing the “head bob” for sure.
3. Eat low fat, low sodium foods. Low fat foods empty quicker from the stomach getting us our energy faster. Also, when our stomach is occupied with digestion it makes us feel sluggish until it can divert it back to the areas of activity such as our brain and muscles. When we eat sodium it increases the thickness of the blood and increases blood pressure. Not only can this be dangerous if you have cardiovascular disease but slows down the blood and oxygen to the brain so our ability to concentration decreases.
4. Exercise consistently. Consistent exercise not only helps your body create more energy but it makes it more efficient at metabolizing the foods you eat for energy. Studies show that individuals who do at least 15 minutes of aerobic activity; such as running, walking briskly, biking, dancing, etc… have higher scores on IQ and performance tests, this is also seen when testing the same individuals; they score better when tested after exercise. Thus, consistent exercise makes you smarter, more productive, and energizes your day. Include about 15-30 minutes at least 5 days a week to reap the benefits.
5. Get adequate sleep. The body needs between 6 to 8 hours of sleep to perform its best. The body’s hormones that regulate metabolism and hunger become dysfunctional when we get inadequate sleep. Also, our body goes through numerous cycles of sleep during the night and the last cycle between 6 to 8 hours is the cycle that performs the majority of memory storage and reorganization of thoughts of learning new projects or remembering the day’s events. When we don’t’ get adequate sleep we have more difficulty learning things and remembering past activities. “Where did I put those keys….?”
6. Create a schedule structure for success. If you don’t schedule things in, it is more likely the new things won’t happen. We are creatures of habit, and it takes time to create new ones. Our brain requires consistent activity to change our brain maps to patterns we want in life and push out old ones that no longer serve us. The old saying it takes 21 days to make a habit. So schedule it until it is second nature.
Feel the difference as you empower your body and brain for your day, your life, and the things and people you love!
If you would like to learn more about fueling your body for more energy, productivity, and finding the energy balance for the body you want; by losing weight, gaining muscle, running a marathon, or just making it through the day with enough energy to play with your kids, I invite you to come to my workshop series, “Eat More, Weigh Less, Feel Great!” at PIOMA Performance Fitness, www.piomafitness.com, the next session on March 24th. Come, bring a friend and learn how to eat for the body you want and the energy that will change your world.
Eat More, Weigh Less, Feel Great Series:
1. February 25th: Choose the Foods that Make You Burn More Fat
2. March 24th: Find the Energy Balance for the Body You Want
3. April 21st: Energize Your Body and Mind with Food and Activity
For more information, contact either PIOMA Performance Fitness in Middletown or email coach and Registered Dietitian Sandie Lynch, [email protected].
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by Carol deLaski | Feb 21, 2012 | Fitness, Health, Nutrition, Sandie Lynch
Could it be true, that we could eat more, weigh less and feel great? Most of the time when we think about trying to lose weight, we envision restricting our calories, eating smaller portions, having to drum up extra willpower to avoid those sweets at the office or around the house, and avoiding our favorite foods. Everything spells deprivation and so… needless to say, the so-called “diet” will probably not last too long because who really wants to feel deprived in the land of plenty?
As a Registered Dietitian, it saddens me how so much misinformation is in our culture. Sometimes it is a twist from the truth to get us to buy the newest diet book and/or the media may report on one research study and alter our view of what is “good” for us. The confusion on what to eat and what to avoid is rampant. This is the very reason I am passionate about sharing the reality of how the body is designed and what it truly needs to be its best. For example, one of the common misunderstanding encountered, is that carbohydrates are something to avoid.
When I hear this I always ask, “So what type of weight do you want to lose?” This usually perplexes the individual and she asks, “What types are there?” I explain that usually when we lose weight, we lose three types of weight; water, fat and lean body mass, and when we lose water and/or lean body mass we harm our body and LOWER our metabolism. So far, I have not met anyone who purposely wants to LOWER her metabolism. To explain how this happens; our body has no extra protein stores (lean body mass), so when we lose protein it is at the cost of our health, usually initially in immunity or cell repair, setting us up for a lowered stress threshold and increased susceptibility to illness. With lower protein stores, not only are we medically compromised, but now we must continue to cut calories to continue losing weight. NOT what we want!! It is a vicious cycle no one wants to be on, I know because this is the very cycle I was on for 12 years before I learned the truth.
So what is the truth? The truth is, the body needs certain types of energy and nutrients to be its best and without them, our body struggles to retain a healthy weight, and maintain health. If your goal is to grow leaner and healthier, you must give your body what it needs! The great news is that when it gets what it needs, it naturally resets the broken processes that we caused by robbing it of essential nutrients, and it grows efficient in burning fat, making energy, and maintaining health. Unfortunately, for some, there are certain diseases that may compound the problem, but there is always hope because the body always responds positively when given the right things.
Most everyone knows some of what these “right things” are but continue to try the empty promises that so many fad diets offer. I can empathize, because I was there! What changed for me was finally “hearing” that all these empty promises, although giving me temporary weight loss, was actually making me fatter each time I lost weight. In the book, Fit or Fat by Covert Bailey, he called this “skinny fat!” Skinny fat is when you lose weight but your fat ratio increases to an unhealthy level still making you susceptible to chronic disease. What can you do to avoid becoming “Skinny fat?” Include plenty of foods that maintain your lean body mass and make your metabolism more efficient! Include plenty of fruits, vegetables, beans, legumes, starchy vegetables; such as potatoes and corn, whole grains; such as wheat, barley, oats, quinoa, rice, and healthy fats; like nuts and seeds. I know a few foods in the list may have surprised you, but when you learn how the body uses these essential foods to optimize your metabolism, you will be not be afraid to include them in the future!
I invite you to come to my workshop series, “Eat More, Weigh Less, Feel Great!” at PIOMA Performance Fitness, www.piomafitness.com, starting on February 25th. Come, bring a friend and start correcting your metabolism deficiencies and growing healthier with each new day!
Eat More, Weigh Less, Feel Great Series:
- February 25th: Choose the Foods that Make You Burn More Fat
- March 24th: Find the Energy Balance for the Body You Want
- April 21st: Energize Your Body and Mind with Food and Activity
For more information, contact either PIOMA Performance Fitness in Middletown or email coach and Registered Dietitian, Sandie Ropp.
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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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