self improvement

Celebrate International Women’s Day: Be Bold For Change!

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This year’s International Women’s Day theme couldn’t be any more timely and inspirational.

Being bold and determined to make changes is the first step to reaching our goals.

Take this time to draw inspiration from women who are recognized for their achievements which paved the way to creating awareness for greater equality.

The common thread among women who have succeeded through the years, is that they not only make decisions to change, they also see it through. 

For most of us though, making lifestyle changes is a process that takes time and may require support. Once we’re ready to make a change, the difficult part is committing and following through. So we need to make a plan that will prepare ourselves for success. Careful planning means setting small goals and taking things one step at a time.

Where the mind goes, the body follows.

Let us work on the psychological aspect of making lifestyle changes that last. Here is a list of tips from the APA (American Psychological Association) to help us get and stay on track.

Make a plan that will stick. Your plan is a map that will guide you on this journey of change. You can even think of it as an adventure. When making your plan, be specific. Want to exercise more? Detail the time of day when you can take walks and how long you’ll walk.

Write everything down, and ask yourself if you’re confident that these activities and goals are realistic for you. If not, start with smaller steps. Post your plan where you’ll most often see it as a reminder.

Start small. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured. Is your long-term goal to lose 20 pounds within the next five months?

A good weekly goal would be to lose one pound a week. If you would like to eat healthier, consider as a goal for the week replacing dessert with a healthier option, like fruit or yogurt. At the end of the week, you’ll feel successful knowing you met your goal.

Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time.

As new healthy behaviors become a habit, try to add another goal that works toward the overall change you’re striving for.

Involve a buddy. Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is also trying to stop smoking. Talk about what you are doing.

Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.

Ask for support. Accepting help from those who care about you and will listen strengthens your resilience and commitment. If you feel overwhelmed or unable to meet your goals on your own, consider seeking help from a psychologist.

Psychologists are uniquely trained to understand the connection between the mind and body, as well as the factors that promote behavior change.

Asking for help doesn't mean a lifetime of therapy; even just a few sessions can help you examine and set attainable goals or address the emotional issues that may be getting in your way.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect.

You will have occasional lapses. Be kind to yourself.

When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay.

Resolve to recover and get back on track.

5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED

You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:

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1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.

2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.

3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain.  Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.

4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.

5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.

It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!

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.

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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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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.

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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.


5 SIMPLE AFFIRMATIONS FOR PERSONAL GROWTH

Sometimes life can get us down and can be challenging. However the way we look at life, situations and what we say to ourselves is what determines our happiness, and growth. I believe we create our lives by our thoughts and we can have success, great relationships, our dream job, health, and much more. I know this works because it has changed my life. Here are five things you can start to say to yourself to shift your thought process to one of achievement and growth.

5 Affirmations for Personal Growth:

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  1. I am in control of my thoughts, therefore, I journal everyday what I will create for that day. What I am grateful for and what action steps to take.

  2. Obstacles are my opportunities for success, and to prove to myself what I am capable of.

  3. I am pro-active in creating the structure I need everyday so that I will have a strong foundation for long-term growth.

  4. I am a beautiful, strong, pro-active action taker. I can accomplish whatever I put my mind too.

  5. I always take care of my health, mind and body by exercising daily and only eating whole food that will make me strong for life, and free from disease.

Write these down and put them on your fridge, bathroom mirror, work station, car and in your purse. You deserve the best life ever, but it is up to you to take the action steps!

5 Tips for Better Sleep & Recovery

Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.

We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.

In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.

1.    Adjust When You Exercise

Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.

When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.

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2.    Say Bye Bye to your Gizmo’s

As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.

The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.

If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably. 

3.    Build A Regular Rhythm

Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?

Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.

Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours. 

4.     Why is Deep Sleep So Important?

Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.

Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.

5.    Stay consistent!

One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout. 


5 HABITS OF ENERGETIC PEOPLE

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You know the kind of people who always seem to have boundless amounts of energy? Those who glow with vivaciousness? Those kinds of people have a few behavior habits in common that help them stay on top of their energetic game. It can be easy to assume they were born that way, and some were, but others have to work for high energy levels; for that beautiful breezy blush. Here are the secrets to putting an extra spring in your step (or another rep in your set!)

  1. Drink Your Water - Our bodies are made up of 55% water (or more based on gender) which is why it’s essential to hydrate. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. And, one of those bodily functions is how energetic you look and feel. Some tricks to drink more water include: carry a gallon of water with you wherever you go. Invest in one of those fancy water bottles that automatically monitors how much you’ve had to drink that day. Find a water bottle with a motivational saying on it and bring it with you wherever you go.

  2. Eat Regular Meals - Skipping a meal means not fueling your body to perform at optimum energy levels. Additionally, it slows down your metabolism which encourages your body to gain extra weight. Some tricks to make every meal include: taking your food with you in tupperware wherever you go.

  3. Get Enough Sleep - Falling short on your sleep goals spells exhaustion, mind fog, and more the next day. Being vivacious isn’t easy if you’re continually running off of only a few hours of sleep a night. Give yourself a bedtime and stick to it with regularity to feel more energized on the daily. Tips to get more sleep include: setting an alarm on your phone for bedtime and having a rule no TV or computer pasted 9:00pm.

  4. Stay Positive - Laughter is the best medicine! No, really, it creates national endorphins that help your mood. But, we can’t be laughing all the time, and life can throw some serious curve balls. Learning how to keep our head above water is a wonderful life skill to hone. So to keep up with a positive attitude here are a few tips: write down positive affirmations, spend time with positive people, laugh more, and listen to positive music.

  5. They set realistic expectations with themselves and others - You’re going to feel totally drained if you’re continually trying to meet expectations that are above your capabilities or that you plain just don’t want to. Or, that aren’t fair to you that others have demanded. Say “no” to unrealistic expectations and “yes” to your own health. Say “yes” to giving yourself permission for stillness that empowers your soul.