Self improvement

5 Top Tips to Avoid Holiday Weight Gain

Oh, the weather outside will soon be frightful, and those holiday cookies look so delightful… but don’t give in to those tasty temptations this holiday season! You don’t want to enter 2019 with a few extra turkeys around your waistline, right? That’s why I’ve put together my top 5 tips to help you avoid holiday weight gain this winter.  

1.   Be true to yourself.

Photo by from Pexels

Don’t just believe in Santa this holiday season – believe in yourself! Ok, maybe that’s a little cheesy, but you should absolutely believe that you deserve to feel good (and look good, too!).  

Know your own importance and make a commitment to yourself. After all, you’ll never know what you’re capable of until you trust yourself enough to go all in. So truly commit for the holiday season, and then don’t let anything get in the way of your exercise regimen.

2.   Avoid indulging the whole season.

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Photo by from Pexels

It seems like the holiday season starts earlier every year. We haven’t even put away our Halloween decorations and already pumpkin spice everything is out on the store shelves!  

But that doesn’t mean your holiday indulgences should start early, too. Don’t start the food festivities now, or you’ll add extra pounds before the real holidays even arrive. Save your planned free meal and dessert for a big holiday party or dinner.

3.   Don’t skip meals.

Every now and then, a holiday treat will be too tempting to resist – but don’t try to “make up” for those little indulgences by skipping meals. This can negatively affect your metabolism and even cause you to gain weight. Yes, gain weight!

Plus, you’re much more likely to make bad food choices and overeat if you’re starving.

4.   Get your rest to avoid crashes and cravings.

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Sleep is one of the best holiday gifts you can give yourself. If you’re not getting enough rest, you may find yourself hungrier than normal during the day, which can easily lead to mindless snacking on those holiday treats.

And nobody wants to hit the gym if they’re feeling too tired either. So prioritize your sleep to see better results from both your diet and your exercise.  

5.   Stay focused and write down your vision.

Do you have your eye on a sexy black dress for a New Year’s Eve party? Write down your vision of what you want to achieve by the start of the new year. This will help you remember that you’ve got goals so you can stay focused.


Photo by Chase Clark on Unsplash

Follow these easy tips, and you’ll start off 2019 with confidence! If you need a little extra motivation this holiday season, I’d love to chat with you about how I can help you reach your goals and get a jumpstart on a healthy new year.


Celebrity life coach Lauren Zander was recently quoted in the Experience Life magazine in her response to the question, “What are the biggest barriers to change?” Her response,

“I think being human is an amazing privilege”
and I think we are often really bad at it. People don’t know how to get unstuck.
They don’t understand that they’re a creation and a mystery, and that they can evolve and develop. It’s just not something we’re taught.”

So where does one start? With a vision, a dream, a goal, and tangible arrival point. So often we limit ourselves to what we think we can do rather than focusing on the possibilities of what might be if we just allow ourselves the freedom to go beyond our limits.

From a young age, we define ourselves as good or bad at certain characteristics. We label ourselves as intelligent if we are good at reading or we label ourselves as athletic if we are fast runners. Based on our experiences and how others describe us, we begin to set boundaries and limits for ourselves.

I see this most often in everyday women who come to me with the goal of losing weight. They see themselves as overweight, undisciplined, and inactive.

These women, however, get stuck in the thought process. They either assume they “are” or they “are not.”

But, being healthy and fit is merely a direct result of daily choices just as being unhealthy and unfit is a direct result of daily choices. It’s that simple.

Those who are flexible, stretch. Those who are strong, lift weights. Those who are full of energy, eat healthy food. Those who are hydrated, drink water. Anyone can stretch, lift, drink water or eat healthy. Change, therefore, is simply taking action in the same direction. Here’s a small exercise to help make my point.

  1. Take a piece of paper and divide it into three columns.

  2. In the far right, make a list of characteristics you consider required of your “best self.” They may include a thin waist, firm thighs, pretty skin, etc.

  3. In the middle column, write the equivalent action required. For example, you might write: lift weights with Sandy 3 times per week, follow nutrition plan, or do cardio 5 times per week.

  4. Then, in the left column, write behaviors and choices the directly impact the action in the middle column. For example, schedule other appointments around workouts with Sandy, pack the entire week’s meals in advance, or wake up at 6:00 am an exercise before work.

You see, your "BEST SELF" is simply including daily choices and actions that magnifying those characteristics you like. If you start doing the activities in the first column you automatically get the results in the last column. It’s inevitable.

I’d love your comments about thoughts that “get you stuck” or “hold you back” as well as the simple action that can set you free to become your best self.

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

Minimizing the Effects of Aging

It’s true that when it comes to age, we can’t stop the numbers from adding up. But age is more than just a number. Age is how our bodies and minds respond to the passing of time. Fortunately through research, they have found ways to slow down the process of aging and optimize youthfulness.

The process of un-aging is simple if we follow the do’s and avoid the don’ts. If we are determined to lead a better life through maintaining a healthy lifestyle, we also have to maintain a positive outlook.

The Do’s of Un-aging:
 Do limit sweets.
 Do eat more vegetables.
 Do take time off or breaks.
 Do have sex.
 Do take the recommended daily dosage of Vitamin D3.


Limit Sweets
Let’s be truthful and say that we all know that excess sugar is harmful. Why exactly? Research shows that excess sugar counteracts essential proteins in our bodies. The buildup of abnormal proteins contributes to wrinkles and energy loss. Therefore, excess sugar can make us look and feel old, which is what most of us want to avoid.

Eat more vegetables
Vegetables are 95% water and contain phytonutrients and Vitamin C. The effects of which are unlike excess sugar, in fact quite the opposite, these help hydrate cells and reduce wrinkles. Phytonutrients guard against premature aging by preventing cell damage from stress and environmental toxins. Integrating more greens into your diet can do a lot of good as it can protect your bones, prevent
bloating, and reduce stress.

Take time off or breaks
Time off or taking breaks during the day are a means of reducing stress. High stress levels affects our health by making it difficult to lose body fat and makes us look and feel older. Make sure it's on your schedule to take a 20 minute nap, meditate or take a long bubble bath. If you don't plan it, it won't happen.

Have Sex
Studies suggest that those who orgasm at least twice a week live longer than anyone else. Sex gives you a Zen feeling that you otherwise cannot find throughout your day. Making love releases a variety of stress-relieving hormones similar to a workout.

Make sure to have the recommended amount of Vitamin D3. Studies show that women who have higher levels of Vitamin D have longer telomeres. These are protective caps at the end of your chromosomes, and are considered an excellent marker for aging. So the longer the telomeres, the younger the cells are.

By following the above suggestions, it is easy to determine the don’ts. The process of un-aging requires having balance in vital elements of your body. Namely,
 Your brain
 Hormone levels
 Body fat

Brain Exercises
Research shows that using your brain keeps your synapses firing. Synapses are tiny gaps across which a nerve cell can send an impulse to another nerve cell. When all synapses are firing, you become more focused and your mind feels electric. Challenge your mind by increasing brain activity. Challenge your mind by paying close attention to your reading list or learn new things.

Hormone levels
Hormones are chemical messengers that keep your body working properly. They regulate your metabolism, sexual reproduction, and immune function. Hormone levels decline as we age and manifest symptoms such as: feelings of sluggishness and fatigue, weight gain, mood swings, anxiety, depression, and decreased sex drive. Keep your hormone levels in check by getting regular checkups and your blood workup done by a bio-identical hormone doctor. Remember that the quality of our life does not have to decline as we age. Checking your hormones regularly will help you feel energetic and excited about life again.

Body Fat
The average woman is expected to have a body fat range of 17% and 24% to be considered healthy. A weighing scale does not determine one’s body fat, though there are effective means to do so. These are: Dexa scan. Bod Pod, Hydrostatic, Plethysmography, Calipers. It is important that we measure body fat because it is the most accurate means to determine how healthy you are. Those who are high
in body fat are at risk for high blood pressure, cancer, and other cardiovascular diseases.

The secret to un-aging is not a miracle drug or a machine that takes you back in time, where you can undo what the passing years have done to your body and mind.

The fourth secret is to minimize the effects of un-aging by following tips and lessons learned from years of research and work done by professionals in the field of health and fitness. The path to a youthful and healthy future is achievable. Always maintain a positive outlook and know that by following the guidelines set, you can look forward to a youthful and better you.

Aging is Optional

Aging is a natural process and each and every one of us will have to deal with it at some point in our life. However, you can slow the process! Here are 6 bad habits I recommend avoiding or significantly reducing in your life so you can slow the process:

6 Bad Habits that Speed Up the Aging Process

1. Lack of Sleep
Most adults do not get the recommended eight hours of sleep each night. In fact, many of us get only half of that per night. Obviously this not only influences your energy levels the next day, but sleeping less than six hours per night significantly contributes to high levels of inflammatory proteins which increase the process of aging.

2. Drinking and Smoking
These two habits are probably among the top three factors to blame for aging. Alcohol is not only high in calories, but can greatly damage the liver and kidneys. Smoking, on the other hand, is bad for every organ in your body. It significantly increases the risk of lung cancer and other types of cancer and diseases. Heart disease being the most deadly of these. Both alcohol and tobacco products greatly increase the aging of your skin as well. To stay beautiful, fit, and ageless throughout your life, steer clear of cigarettes and keep alcohol consumption to a minimum.

3. Lack of Greens and Vegetables
Not consuming enough variety of greens and different vegetables in your diet can greatly influence the aging process. Greens and vegetables not only keep you energized and provide you with healthy nutrients, but they are also beneficial for your skin, hair and health overall. Including more vegetables such as kale, spinach, tomatoes, brocolli, brussell sprouts and many others, will decrease the aging process drastically.

4. Stress
Stress is the number one cause of disease in the 21st century. According to the National Academy of Sciences, immune system cells of highly stressed women caused them to age an additional 10 years. Minimizing stress by incorporating things such as meditation, yoga, hiking and other stress-reducing activities, can go a long way in keeping you young. 

6. Negative emotions
What bothers us inside will show on the outside. Keeping negative emotions such as anger and resentment to yourself will only make you feel worse and bring you down. It's important to let it out, and then let it go. Holding grudges can add to your stress and increase the aging process even more!

6. Passive lifestyle
Being passive or inactive can cause a number of different problems. Not keeping yourself active and moving can lead to several metabolic diseases, including obesity, high blood pressure, high cholesterol, and diabetes. But, that’s not all. People who are less active are more likely to experience depression and anxiety, which also have a very bad influence on the aging process. 

Ultimately -- 
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

5 Ways To Reverse Your Biological Age

Studies show that if we break down the factors contributing to one’s longevity, a mere 25% is attributed to genetics or one’s biological makeup. The other 75% depends on the way we think and the choices we make. 


Thus, the principle of Un-aging is based on the idea that—although our chronological age is a given since it refers to how many years we have lived on this earth, we can still control the rate at which we age or our biological age.

Un-aging addresses how to prevent, slow, or reverse the effects of aging. It not only includes nutrition, physical fitness, skin care, hormone replacements, and similar; it also includes anti-aging psychology, e.g., attitudes, beliefs, and coping skills for resiliently handling change, stress, and aging.

All of these factors contribute to the state of our internal body clock. 

Although most believe that a body clock is something intangible, on the contrary, it refers to something very tangible and specific because the measure or one’s body clock is related to the length of so-called telomeres.

Telomeres are the caps on the ends of our chromosomes or DNA strands. They are like the tips of shoelaces, Without these plastic tips on the ends of our shoelaces, the shoelaces quickly start unraveling. The same is true of our DNA. As we age our telomeres gradually get shorter and shorter. When our telomeres get too short our DNA is no longer protected. Thus, when cells divide, errors will be made causing cancer and other chronic medical conditions. Eventually, our telomeres get too short to maintain life.

Fortunately, there are things we can do now to lengthen our telomeres and reverse aging at the cellular level.  By making these changes now, we can reverse our biological age and dramatically slow the overall aging process.   

Here is a list of ways to reverse your biological age:

1.    Eat healthy.
Many studies have shown that a healthy diet can reverse or slow telomere aging. In particular, diets high in whole foods such as vegetables, fruits, fish, nuts, seeds, and legumes can protect our telomeres from shortening. Sugar, processed foods, and processed meats have the opposite effect to our telomeres. 

2.    Lead an active lifestyle.
Studies show that regular exercising slowed telomere aging by about 10 years. The message here is clear, exercise can reverse or slow the aging process.

3.    Maintain an ideal weight. 
Being conscious of of our weight is more than just cosmetic or a means for us to have a positive self-image. Being overweight is another cause of premature aging. Carrying excessive weight causes oxidative stress, or “rusting,” to our cells resulting in telomere shortening and premature aging.

4.    Get enough sleep.
Ideally, we should sleep at least 7 hours a day. Sleep is when our bodies go into repair mode.  We need this repair process functioning optimally if we want to reverse our biologic age and “grow younger.”

5.    Manage stress and strive to be happy.
While we cannot avoid stress, we can change how we perceive stress and we can block the effects of stress on our telomeres through mindfulness, meditation, etc. Maintain a positive attitude by connecting with friends and family. Social connection was shown to be an additional way to keep our telomeres long and prevent loneliness, which is a powerful predictor of heart disease.

The decisions we make every day determine whether or not we grow old. By taking the steps outlined above, we can immediately reverse our biological age by about 10 years.