Which HARD Are You Going To Choose?

First of all, do you WANT to change? Because if you don't, there's no need to continue reading this article. And that's ok. Sometimes we just need to simply be, without trying to look for something to fix. With all the pressure that society puts on us to conform or change, just remember, ultimately you decide. 

If real, lasting change is to occur, you have to really want it. So much that no external or internal influence can stop you. And when you finally arrive at a choice that is all you, your will and power takes on a new strength of its own. A strength you never knew you had, an unstoppable force to be reckoned with.

Life is change. Sometimes we can control it. Other times we can't. Either way, when we adapt to those changes, we grow, though often pain precedes that growth. 

Change is hard. And many times, there are no short cuts. We have to be willing to travel right through the center of that struggle to earn the greatest rewards. And to do that, we have to act, to choose.

What choices do you have? It's helpful to look and analyze what you have in front of you, especially those difficult choices. Where will they take you? Where do you want to go? Why do you want to go there? What is it going to take to get there? 

So, which path are you going to take? Which HARD are you going to choose? I've asked myself that question many times in my life when I've had important decisions to make. One path may seem impossible to bear at the beginning, yet, farther down the road looks better and brighter, while, another path, fairly easy and fun at the beginning, gets old and stale, turning bleak as the effects of choices take their tole and turn into more suffering. 

Client #1

Years ago, a woman named Amy came to me for help with nutrition. Her health was in jeopardy, and she needed to lose 60 pounds. Her doctors diagnosed Amy as pre-diabetic and hypertensive. With a waist circumference of 45 inches, she also had metabolic syndrome. She had constant joint pain from the extra weight, suffered from insomnia, and experienced a high level of stress from her job.

I feared for her life if she didn't start making changes soon. I didn't see how her health would turn around if she didn't start eating better. Amy's doctors had scared her to death. She knew what diabetes would do to her and how it would affect her high-stress job and raising her small children. She had a desire to change, more out of fear, but that wasn't enough. 

After a few weeks, she gave up. She said it was too hard. She didn't have enough time to eat breakfast or make healthy meals. 

I asked her when she came to me frustrated, "Amy, you have two paths in front of you. Both are hard. Which hard are you going to choose?"

I didn't see her again after that. I hope she's well. At that point, she wasn't ready. However, I think a seed was planted, and hopefully one day...maybe today...she is ready. 

Client #2

On the flip side, I have another client who has lost over 40 pounds in 6 months. It hasn't been easy for her, and she's faced many of the same obstacles many of my other clients have faced. Yet, Kristina came in ready and on fire! She's never looked back. It's been thrilling for me to be a part of her journey and transformation. She is truly an inspiration. Great job Kristina!!

Baby Steps

You decide if you're ready or not. But, don't let FEAR stop you! You don't have to tackle big things or everything all at once. It's ok to take small steps, even if they can only be seen through a microscope. haha. You're still heading in the right direction!

And don't worry about what someone else is doing. Let them go ahead and solve world hunger. Today, all you need to focus on is putting one foot in front of the other...metaphorically speaking of course. 

If all you can do is focus on that one thing, so be it.You're already on the right track. After you tackle one goal, move on to the second, and then the third. Go at your own pace. Here's a sample list of weekly goals. (You can do them daily, weekly, or monthly, whatever works for you.) 

1.       Drink 8 glasses of water a day.
2.       Exercises 3 days.
3.       Eat 3 veggies a day.
4.       Get 8 hours of sleep.
5.       Do 2 strength training workouts.
6.       Cut out added sugars: cookies, candy, sweets, etc.
7.       Eat 6 small meals a day.

Get the idea? Now make your own list. 

I would like feedback on this one. What path are you taking to nutrition and wellness? Are you stuck? Do you need a kick in the pants or some kind words to get you going again? I can do both!!!:)

Be OK With You!

I love this picture. It conjures up a life I once knew as a little girl with red hair, freckles, and giggles. So innocent, happy, and carefree. At age 6, my self-worth was impenetrable. I knew I had it goin' on and nobody could tell me otherwise. haha. Especially after I got first place in my kindergarten class hoola hoop contest. I literally remember thinking, I am awesome! (I still have that blue ribbon and I will still say loud and proud that that was one of my finest accomplishments!)

Sadly, as the years rolled by I began to listen and believe what others said about me, or treated me. When I was 8 years old my family and I moved to the Washington D.C. area. Being a minority in an almost an all black school, I learned pretty quickly to keep my eyes down. Eye contact got you in trouble. Really. Pasty white kids like me were the target. Every day I lived in fear starting from boarding the bus in the morning until getting off in the afternoon. Ever see the movie, "Lean On Me?" The high school portrayed in that movie was my school experience. I can still feel the deep knots in my stomach thinking back to those years.

I learned to disappear in order to survive. Literally. This is pathetic, I know, but I remember many days eating my lunch in the bathroom to avoid taunting from the other kids. I further avoided any activities where I would stand out. It worked pretty well for 5 years, until I moved to California and found my voice.

At first it was strange for me to speak, to laugh, to participate in normal school activities without the threat of being beaten up. It was weird to go to school and not be in the middle of a war zone. I felt free to be me. Finally. But, who was I?

And that's not the first or last time I have asked myself that question. Who am I? Am I of value? Worth? Do I matter? What do I value? Why am I here? 

Over the years, I've worked with many people who have had these same questions. And many of them didn't see their own value. They couldn't accept how truly awesome they were and are. It was so frustrating for me, because I saw their "awesomeness" so clearly. They just didn't believe it. Sound familiar? Do you accept and approve of you? Or are you only conditionally self approving? "I will approve of myself only when I...." lose 10 pounds; beat my last time; make more money; stop drinking diet coke;) Really?

Do you know anyone that is perfect? I don't. Personally, I think flaws make a person more beautiful, more dynamic and interesting. Sure, it's a great thing to want to be a better person, to work towards perfection. But, enjoying the journey along the way is the real adventure, learning and growing while striving to be the best version of yourself. So be ok with you. Now. And please don't beat yourself to a bloody pulp when you make mistakes or things don't go as planned. 

Going back to the poster up above. Happy girls are the prettiest! That's what I'm told. And I believe it. And adding further....Happy, confident girls are even prettier. Sure you have quarks, maybe a quick temper, impatient, a slow driver, a bad cook, or maybe you're too freaking sensitive.

But you are you. And nobody can be better at you than you. Don't let anyone tell you you're not OK. You are OK! And YOU are awesome!!!

Why Get Up?

I'm taking a little diversion from what I normally write. That's what's so great about having my own blog--I get to write what I want:)

I'm going to share a piece of my life with you today. Very personal. I'm not sure what you'll get out of it. But, my intent is that you find hope in whatever ails you. That when you're knocked down, flat on your face, you can find the willpower to stand up.

********

I have two children, ages 13 and 9. Pregnancies for both were extremely difficult. However, the 2nd almost killed me. 

Discovering I was pregnant at week 4, I was elated, yet nervous that this time would be as bad as the last. I had done everything I knew to prepare. Met with countless doctors, herbal practitioners, chiropractors, anyone I felt could help me avoid the pain of the first pregnancy. Years before, I had cut out added sugars, trans fats, and other harmful preservatives and tried to eat as fresh and organic as my budget would allow. I exercised regularly, took my vitamins, and crossed all my t's. I braced for that dreaded 6-week mark.

I remember the day I hit 6 weeks quite clearly. I was in the middle of doing a yoga video when all of a sudden the room started spinning. I literally dropped to the couch right then with an intense wave of nausea. Seconds later, I stumbled into the bathroom vomiting, crying, vomiting, and crying. "Not again. Please God. Not again." 

A day later, after nonstop vomiting and severe dehydration, I was admitted to the hospital for one of many visits. Did the whole IV thing, took a bunch of meds and tests. Then sent home with no answers. Hyperemesis perhaps. But, mine was different. So much more extreme, violent, and even deadly. They had never seen such a case like this before. My own OBGYN told me in all his 30 years of practice, he had never seen a patient so sick.... Not encouraging at all.

After 3 days in the hospital, I went home and immediately started throwing up. Just as I walked into the house, my 3 year old daughter ran up to me for a hug and I lost it. Her touch, her smell, the light from the window, the sounds of people talking in the room overtook me. 

The next day I went back to the hospital and went through a series of more tests. They sent me to the high-risk pregnancy floor where still...no answers. They couldn't figure out why my body was in such turmoil. One doctor prescribed me a steriod (temporarily) he hoped would slow down the vomiting. If that didn't work, a tube would be put in my stomach.

After that visit, I was sent home where a nurse inserted a pic line into my left arm. (And that's a whole other story. Almost bled to death in my bed because she couldn't get it in the right vein. Found out later she was the trainee, after the head nurse showed up and rescued me.) That way I could hook myself up to 4 IV bags during the day and inject various drugs and vitamins into my body through the tube. I was on IV therapy for at least 4 straight months.

Soon after the first hospital stint, I moved in with my parents so they could help care for my daughter. I lived in a dark windowless room in their basement, where the door was always closed, keeping out any source of stimulation that usually ignited the attacks: light, sound, smell, movement. I stayed in there day in and day out for weeks at a time, rarely coming out, laying on my back, looking up to pitch black nothingness and fantasizing of either white sand beaches and crystal blue water or a gunman coming to my room and shooting me dead. I know. Extreme. I'd vacillate between hope and despair some days.

It was hell. I was imprisoned in my own body and couldn't escape. One day my daughter came bursting into my bedroom bringing a ray of sunlight, giggles, and chatter with her. In an instant, my mother dashed into the room, grabbing my precious Tatiana and pulled her out screaming and crying, "mommy, hold me. Please!! I want my mommy!" It broke my heart. I couldn't hold my child, let alone be near her. I wanted to die.

This carried on for the whole 9 months. I broke down in hysterics many times feeling so trapped and helpless. I could not remember the last time I had felt well. There were moments I believed I would be stuck in that prison forever, in my body in that dark room in the basement. 

But, somehow I made it through! How? In between fantasizing about beaches and being shot to death, I was praying. Constantly. And yes, I believe God sustained me, emotionally and spiritually. Even though I was literally knocked off my feet and couldn't physically get back up, I had a strong will to keep going. Many times I would tell myself, "This pain is brief. And there is a miracle at the end of it. You are strong. You are brave. You can do this!" I fought hard to stay positive for me, my husband, and my daughter. I would tell them, "I'm Ok. It's just temporary. Just love Tatiana for me. Tell her I'm going to hold her again very soon."

A week before the due date, my son Asher was born. As soon as he came out, I felt an instant rush of relief. No more pain. (I remembered that I liked cheeseburgers and french fries!) While at  the hospital I had both my "babies" in bed with me, holding and kissing them. What a gift. I had made it through! And I had two very precious pearls after all that suffering. I felt and still feel so incredibly blessed to be their mother.

After that pregnancy, I knew I could handle anything. Though my body was in ruins (60 lb weight gain and no muscle, strength, or energy), my husband had lost his job, we were losing our house, and were dirt poor, I was ok. I had my family and my beautiful healthy babies. I was happy.

********

Since that time years ago, I've been knocked off my feet many times. Some have been atomic-bomb worthy, almost killing me. I didn't want to get back up. I thought, just finish me off. The pain is too much to bear and I'm going to just lay here until I die. Yet, I found the will to get back up. I don't ask God anymore, why me? Why again? I take my trials, my scars, as badges of honor as I look back and see what I've survived. I did that! I made it through. I'm better, wiser, stronger, happier today because I chose to get up out of that sh** and fight.

We all have battles, whether physical, emotional, or spiritual. And if you think you're the only one who has problems, you're dead wrong. So accepting the fact that life is hard sometimes, what do we do? Do we run and hide? Do we stuff it and pretend it's not there? Or do we face it, head on?

I'm reading the book, "The Road Less Traveled," by M. Scott Peck, M.D. Extremely profound and eye opening. Has helped me deal with a lot of emotions and difficulties in my present. This is one of many excerpts that ring true for me:

"Problems are the cutting edge that distinguishes between success and failure. Problems call forth our courage and our wisdom; indeed, they create our courage and our wisdom. It is only because of problems that we grow mentally and spiritually. When we desire to encourage the growth of the human spirit, we challenge and encourage the human capacity to solve problems....It is through the pain of confronting and resolving problems that we learn. As Benjamin Franklin said, 'Those things that hurt, instruct.'"

I've been lucky to know many courageous men and women in my life who have walked through the center of their pain and emerged valiantly on the other side. They didn't take short cuts. They didn't run and hide. They fought, believing that their fight was worthy because they had hope for better things to come. For a life enhanced, clearer, more peaceful and authentic. I've watched many of these good people get knocked down repeatedly only to get back up and face their dragons with defiance. You are not going to get the best of me! I am of value. I am of worth. I will fight.

Fight for what? For truth. For peace. Clarity. Goodness. Love. Integrity.Virtue. I don't think we ever truly arrive, yet the journey can be just as fulfilling, eye opening, and beautiful.

Are You READY To Change?

What are your New Year's resolutions? Have you started? If not, what's holding you back? Or, what's pushing you forward? Recently, I've met with several prospective clients or gym members who've quit before they even started any of their goals. Seems like the cloud of doom and frustration is taking over, much like the freakishly annoying, debilitating, and toxic winter inversion currently plaguing my community. Still, roadblocks will always be there trying to stifle out any desire for progress. I believe though in order for change to happen, you gotta really want it. And if you're not there yet...it's ok.

We are all different. Obviously. Each at various levels and phases of "readiness." Sometimes it takes years to change, others a brief moment. Sometimes we take a path and never look back. Other times, it's two steps forward, one step back. Everyone has a different journey. For me, change often occurs after a small seed of desire is planted. After it grows stronger, I'm ready and willing to do whatever it takes to make things happen. Of course, some of my seeds haven't flourished much...

Perfect example. Almost everybody I know knows I LOVE Diet Coke. You've seen that billboard with a Coke bottle and next to it reads, "Open Happiness?" That is my sentiment exactly!!! haha! Now, I'm not an advocate for drinking Diet Coke or any soda for that matter. I realize it's a small vice of mine that I should at some point overcome. And even with all the evidence and research proclaiming its harmful effects and people giving me crap all the time for drinking it, I'm not ready to quit. And boy am I stubborn!! haha! I'm even sipping a 16 ouncer right now!! Shhh. don't tell! Yeah...I know. BUT, I'm not afraid to show my flaws. I'm human after all, though I do strive to improve myself even if ceasing or scaling back my diet coke consumption isn't on my to do list right now. I'm ok. Believe me. I got other stuff;) 

But, when you are ready to conquer your beast, don't let anyone or anything hold you back. Especially YOU! It's true. You are your own worst critic. Many of us self-sabotage regularly. Why do we do that? It's annoying!! I know it's been a challenge for me in the past. It doesn't have to be. Here's how.

Our words, our thoughts have a lot of influence over our actions. Truly. You're in the driver seat. You can make things happen if you really want them to. Sure, there will be obstacles along the way.  But, ultimately you decide what you're willing to do to get to where you want to go. So what are you telling yourself?

Do your thoughts sound like any of these?

1.  It's just too hard.
2.  It's not meant to be. If it was, it would be easier.
3.  I'm bored.
4.  I'm really uncomfortable.
5.  I feel exposed.
6.  What will others think of me?
7.  I'm tired.
8.  I gave it a go. Time to give up.
9.  I'm really not THAT bad.
10. It's really not THAT great to be THAT anyway.
11. I'll just start next week, next month, next year...
12. I'm just going to live a little.
13. I'm not hurting anyone.
14. I'm just not strong enough or good enough.

A few words from anonymous... "Ultimately what determines the outcome of a person's life? Small decisions, one at a time, each and every day. I can't decide what my tomorrow self will do, but I can decide what the me of today will decide. I can't decide for my yesterday self, because my yesterday self no longer exists. But today I will choose to be strong. "

Positive thoughts have so much more power than negative. You don't believe me? Try these simple phrases every day. Say them out loud. Write them down. Believe them. Push those doubts out of your mind. They are just useless, needless thoughts. Kick 'em to the curb!!

1. Life's too short not to go after what I really want.
2. I want to be my best self.
3. That which is hard makes me stronger.
4. This builds discipline.
5. I feel courageous and brave.
6. This time I'm going to finish
7. One day at a time.
8. Yesterday was yesterday, today is today.
9. I love me.
10. I like me.
11. I believe in me.
12. I don't need it. I want it.
13. I only live once. How do I want the story of my life to go?
14. If I fall, I will get back up.


A little comic relief...funny stuff!!

6 DON'TS Keeping You From Losing Weight

 

Merry Christmas all my "Bits and Bites" friends!! I hope you've enjoyed a lovely, joyful day. You deserve it! Tis the season to be merry, enjoying family, good friends, good food, and fun!! I've had a wonderful Christmas myself here in California with my Auntie and family. And yes, I've indulged a bit on some tasty treats:) But, tomorrow I'm back ON!!

So I had to have some reason to show off my chubby little baby buddha. Haha! Looking at this picture I can hardly stand it! He's soooo chewy! This was my son at 6 months. Asher is now 9 years old and resembles nothing like the picture above. I call him my "little bag of bones." I DO miss my little chunky baby, but am grateful that my son is now a happy, healthy, active little boy.

Still, I know my boy, as I've experienced myself along with many of you, will at some point in his life desire to lose weight (whether for health reasons or simply to fit into a smaller pair of jeans). Hopefully he and my daughter will retain and implement the healthy habits I've taught them. 

And if there is a time weight loss measures are needed, these would be the 6 DON'TS I'd tell them to DO. 

These 6 common DON'TS, if carried out over a prolonged period of time, can make you fat, if not sabotage your weight loss goals. For the New Year, I challenge you to cross at least one DON'T off this list. One small step forward my friends...

1.      Don't eat breakfast. You may think you're saving calories by skipping breakfast, but what you're really doing is turning on your "fat storing" button. When your body thinks it's been starved it will go into what's called "fight or flight" and hold onto fat, further slowing down your metabolism. Remember, just like a car needs gas to keep its engine running, your body needs fuel to run and function optimally.

2.      Don't get enough sleep. Research shows that individuals who get less than 6 hours of sleep a night increase in body mass and body fat versus those who get 7 to 8 hours a night. Also, a lack of sleep can add to stress, which further promotes weight gain.

3.      Don't eat enough vegetables. Most vegetables are rich in insoluble fiber, which helps digestion and pushing food through the digestive tract. High fiber foods, like veggies, require more time to chew, making your meal last longer and making you feel full longer. Most people don't get the recommended 3 to 5 servings a day. Just think the difference you can make when YOU do!

4.      Don't drink enough water. A recent study shows that "dieters who drank two cups of water before each meal lost 5 more pounds than a group of dieters who didn't increase their water intake. A year later,  the water drinkers had also kept more of the weight off."

5.      Don't eat enough. Food deprivation is a primary component in weight loss prevention and/or weight gain. Some people believe that if they severely restrict calories they will lose weight faster.  Not true. Starvation tactics do the opposite, stalling weight loss and even signaling fat storage. This is a big problem for many of my clients who don't eat enough. I can often tell they are "food deprivers" by this common side effect: an extra layer of belly fat around the midsection. Once I increase calorie intake (with clean and balanced meal plans) they usually start losing weight.

6.      Don't keep a food journal. When was the last time you tracked what you ate? You might be surprised to find that you actually eat more than you think. Meals aside, that handful of chocolate chips and nuts, 2 crackers, a spoonful of cheddar cheese, 5 strawberries, a piece of bread, and 10 peanut M&M's really add up! Journaling is a great way to hold yourself accountable. I have found that my clients who keep a journal versus those who don't have better results.

It's NEVER Too Late!

 

So often people tell me they don't have time to exercise. "Too many kids, activities, work hours, too much stress, too sick, too tired, too much to do period." And that's that. Well, what would it take to MAKE time? An ominous visit to Dr. Doom and Gloom's office? Do you have to hit rock bottom before you make time for YOU?

Being a full-time, single, working mother, I understand the limited hours in a day. In the morning I hit the ground running and don't stop 'til I hit the pillow at night. I've accepted it. Even so, my life is rich and full...but, soooo busy! I knew years ago in order to carry and handle the burdens of single parenthood, I would have to take care of myself, which meant regular exercise and a healthy diet. For me, the choice "not to" is not an option no matter how hectic and stressful life is. And if I neglect me, even for one day, I find I don't have the energy or stamina to handle my day and all the challenges that come with it. Exercise and good nutrition is like breathing for me. Life smells, tastes, and looks better when I feel good, and that simply comes from living a healthful life.

So I challenge you to get a head start! Don't wait for the New Year to get crackin! Get ahead of the game and start taking care of you! Tis the season to be generous, charitable, and kind to others. And it's also a wonderful time to be thoughtful to you!

Happy Holidays and don't forget your 30 minutes of exercise today!!

What's YOUR Number?

What number are you? Today...not yesterday. Right now. Does the number on your scale define you?  Dictate whether you are a person of value or worth? Be honest. Does it? 

Here's a piece of my story:

Funny how so many details of my childhood are faded or obscure, but others so sharp and crisp in my mind. My weight through the years....When I was in 6th grade (80 lbs), 7th (90 lbs), 8th (90 to 100 lbs), 9th (105 lbs), 10th (105 lbs), 11th (115 lbs), 12th (115 lbs), end of freshman year in college (140 lbs), sophomore (145 lbs), junior (145 lbs), senior (130 lbs)....currently....don't know, don't care.

Can you guess what years of my life I struggled with bulimia and clinical depression? Which years I was in therapy? OK, it might not seem that obvious to some. But if you do or did determine your self-worth by the number on the scale, then you can probably guess when I crashed and burned... my first three years of college.

I allowed the scale to control my life. If I lost a pound I was a beautiful, skinny, funny, outgoing, witty person. I loved myself the day I was "skinny."  On the day I gained a pound, I was a fat cow. I loathed me. From one extreme to the other these were my thoughts, "I'm disgusting. Pitiful. Ugly. Fat. Shameful. What's the point of my life. Why get out of bed today? I will do the world a favor and spare them of my pathetic worthless self."

One freaking pound and I threw in the towel, gave up on life, and literally went back to bed. Yeah, it was that bad. To try to manipulate the numbers on the scale I would binge and purge regularly. Numbers would go up...then they would come down. Mostly they stayed up and even then some. I was losing control, basically living in sweat pants and t-shirts, hiding in my apartment. I'd make up random excuses not to go out with friends, roommates, or even attend my classes. If I did go out and enter the land of the living it usually meant it was a good number day. 

This vicious cycle continued for several years, getting progressively worse. (In a later article I will go into greater detail of my struggle with bulimia and how I overcame it.) In my senior year in college, something changed. I was no longer the center of my universe. I had someone else to take care of. I wanted to be better for him, mostly. But, along the way I saw how important it was to be healthier for myself. I wanted to be able to look at my face in the mirror and not grimace. 

It took a while. I threw away the scale. I let it go. I wasn't going to be controlled by that number anymore. I wanted to be free. And if I got fatter as a result, so be it.  I started eating healthier, regular meals, reading uplifting books, going on long walks, exercising, and even signed up for my first half marathon.  I found activities or pursuits that enriched my life and empowered me. I soon forgot about the scale I threw in my apartment dumpster. 

Since then, I don't remember my weights at various points in my life. I don't track it. The number is a "non-issue" for me because I made it that way. Let me tell you. It's sooooooo freeing!!! I do the best I can do each day; and I don't worry about the rest. 

I am a person of value because of these 5 things:

- I am a mother who loves being a mom and loves her children dearly.
- I love making people smile and laugh.
- I can be such a silly goofball, crazy lady, and I love it! 
- I am a good and loyal friend. I cherish my friends.
- I am very genuine and real; often wear my heart of my sleeve; always have good intentions and see the good in others.

OK, now I will admit, I wouldn't have been able to write that list even a few years ago. Wow, I'm progressing aren't I? haha!

So I had my ladies from group training this week write their list of 5 things. Some found it difficult. That makes me sad, because these women are truly amazing!!! And I wish they could see that for themselves. 

If you can't think of at least 5 attributes you like about you, something is probably missing in your life. You should be able to write at least 10 without pausing, because you are sooooo awesome!!

Remember, you are more important than any number.


 

Go Play Dirty!!

Look at that smile! Eu-pho-ri-a!! Yes! Grinning ear to ear while crawling through that sticky, stinky mud at the world famous  Camp Pendleton Mud Run. (And what the photo doesn't show, to my utter disappointment, are the marines screaming in our faces. shoot! That was the best part! haha)  

This particular race has been around for 20 years and is by far the most organized, most fun, and hardest run I've ever done. Why? Because it's run by the marines... Semper Fi! I take a little pride being a little Devil Dog brat myself:) My dad was a marine colonel, and we often ran the fire breaks in the hills of Camp Pendleton. Good old fashion bonding time with dad. I loved every minute!

So back to the smile.... I've truly never had so much fun running a race. Yeah, it was hard! So freaking hard! But, I had fun! That's right. Fitness can be fun. It can be rewarding even with the challenges that come with it. I talk a lot about "enduring," "commitment," "persistance," "motivation," "mind over matter," blah, blah, blah...

Although those qualities are important, finding pleasure and enjoyment in the pursuit of excellence should also matter. So, would it be the worst thing if getting from point A to point B were actually fun? I admit riding a stationary bike or running on a treadmill (without teaching a class) is "enduring" for me. Don't exactly get tickled pink over it. And that's OK. Sometimes you have to do things you're not super jazzed about. BUT I think it's such a sweet bonus when you can find something that excites you, while it drives and pushes you to be better.

Be open to change. Try new things. Get messy. Get muddy:) And DON'T take yourself too seriously. If you fall and make a fool of yourself, laugh it off. We've ALL been there. Trust me. (One day when I'm brave enough I will share my fun little "stories" of public humiliation. As horrific and shocking as they are, I survived! haha) The pursuit of health and fitness can be a wonderful eye opening, rewarding, and FUN experience!

And if you ever get a chance, do the Camp Pendleton Mud Run, do it! It fills up fast...usually in one day. Registration generally opens the 1st of January. It is so FUN! Go play dirty!

Guest Blogger: Meet Nicole!

 I had the pleasure of working with Nicole a couple years ago. She is the best! I asked Nicole to do a guest post, because her story is truly amazing and inspiring to me. I have met many people in my personal and professional life who have struggled to lose weight. It can be a deeply internal, emotional battle. But, there is hope! There is a way out! If anything, Nicole is your hope. She did it! She got to that place so many of you yearn to be. Sure, she failed a few times...but, she didn't give up. Her efforts and commitment paid off. Look at her now! Nicole is truly a beautiful person inside and out. She radiates because she is happy with the woman she is today. Go Nicoleeee!! Love you and miss you tons! You inspire me!

Hi everyone,
This was me before I shed my weight. At my heaviest I was about 268 pounds at 5’1” and my body fat percentage neared 50. I went on countless diets that worked for a short period of time, and then I got bored. I was the definition of a "yo-yo dieter" only I never got to my goal weight. It was hard to when you weigh that much and really don’t care how big you are. To be honest I wasn’t ashamed of my weight like everyone else was. I was overweight most of my life and went on so many diets that I can’t even count them. I did Atkin’s, Subway, Medifast, and some random shake only diet where the chocolate shake didn’t even taste anything like chocolate; and I even tried starvation for about a day. In the Fall of 2009, I started losing weight in a healthier way. I began by cutting down on foods I shouldn’t be eating, like Ben and Jerry’s or pasta. I also added more physical activity. I began walking more, and instead of playing Zelda on my Wii, I put in Wii sports or Active. I didn’t mind the exercise and even started playing basketball again. Pretty soon eating healthy food became easier. I love food, but I love cooking it more, so learning to cook healthy was an adventure for me. I was excited about the progress I was making!

On January 21, 2010 all that hard work went in the trash. That night I was watching "So You Think You Can Dance" with my roommate and celebrating the fact that I hadn't eaten from any Ben and Jerry’s for a while.That night my older brother called to tell me my grandfather was in the hospital, and he wasn’t going to make it through the night. Within an hour I found a flight for myself and my mother. Soon after, my brother called again. He told me that grandpa Joe had just passed away. Within 15 minutes after that call, I inhaled a pint of chocolate chip cookie dough ice cream. The binge continued that week at my grandmother's, as I ate everything but the table. The first day at grandma's I helped myself to two large portions of her famous chocolate chip ice cream cake. It was a slice for me and a slice for grandpa. When I returned home later that week I got on the scale and looked at the weight I had gained. I decided that it was time to get a little help. I found a fitness retreat in Utah, packed my bags, and was off.

-->                   On May 16^th 2010  I weighed 238 pounds , was 48% body fat and my pants were a size 24 extra tight. I finished my journey that coming January at 120 pounds, 24% body fat and a lovely size 3!!! While in Utah I took kickboxing with Melissa! (with a little hip-hop; of course this crazy combo was brought on by Melissa), Zumba, personal training, and therapy. In the midst of my journey, I took a brief 5-week break to Virginia and was paranoid about gaining weight. When I got back to the program, I was pleasantly surprised to get on the scale and see that I can lost 9 pounds during that time. I had done it on my own!! That was a big turning point for me. -->

Going through the the weight loss program was truly the most rewarding experience, and I wouldn’t change it for the world. I gained so many life lessons that I still use today. I still believe that a happy life is a life filled with healthy foods and enjoyable physical activity along with some time to relax. Now, when life throws its curveballs: when my great uncle gives us a health scare, or when I have to say goodbye to my little brother who went off to college, I call a friend or go for a walk. Although I'm tempted a bit, I don't go to California Pizza Kitchen and get the Tequila Fettuccini and dessert.

                  Today I am going to school to get my associates in Health Fitness.  I want to be a dietician.  Before I go back to school I plan on hiking 621.371 miles from northern Israel to southern Israel. I still weigh about 120 pounds and continue to cook healthy meals. And although I don’t have Melissa teaching me kickboxing, hip-hop, or TRX, I still find ways to stay active. I walk, run, and meet with a trainer at my gym in California. I enjoy yoga from time to time or swim in the ocean. I guess that is the life lesson and trick to it all, MAKE IT SOMETHING YOU LOVE! I now love being healthy and having the support and love of great people. Life is good. I know for myself I will NEVER go back to where I was.

This is me today. Happy to show off some skin!

Baby Steps to...Awesomeness!!

"The reason most people never reach their goals is that they don't define them, learn about them, or even seriously consider them as believable or achievable. Winners can tell you where they are going, where they plan to go along the way, and who will be sharing the adventure with them." 

-Dennis Waitley

The first step of setting any goal, health related or not, is having a desire to change. Then comes action. Any goal, big or small, will never be reached unless you do something. Doing is what gets it done! So if you're ready grab a pen and paper. If you haven't yet been able to fully articulate exactly what you want to accomplish, make two columns labeled short term and long term goals on your paper. Write a short list for both and then decide which you can realistically accomplish.

Here are some useful steps that might help you stick to it!  Good luck! Remember, you have the key to your success!

•  What do you want? Be clear and specific.
•  Believe your goal is attainable. Be realistic.  
•  Have daily reminders of your goals, ex. sticky notes on bathroom mirror or refridgerator
•  Create your action plan. What steps do you need to take to accomplish your goal?
•  Celebrate every small success, even the small steps you take leading to your goal.
•  Focus on one goal at a time.
•  Do at least one action a day on your list.
•  Find a goal buddy. 

"The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get." -Jim Rohn

  

Meet Dave!!

A few months ago I had the pleasure of working with Dave. A happy, go lucky, positive fella who needed help losing some weight. Here is his testimonial:

 "During my annual physical at my doctor’s this past March, it was decided that I was going to have to begin taking a medication to treat high cholesterol along with increasing the dosage of high blood pressure medication. I asked the doctor to allow me to try managing these conditions with diet and exercise in which he agreed and scheduled a follow-up visit in three months. At the follow-up visit in late June, the doctor admitted that he was very skeptical that I would be able to achieve success without medication, however he was astonished at what I was able to accomplish in that three month period. My cholesterol was reduced from 260 to 180 and my blood pressure was well under control.

  Melissa and her nutrition and fitness program helped me achieve my goals of losing 30 pounds and reaching a level of physical/cardiovascular fitness that I have not seen in over 25 years. Her approach to nutrition AND exercise has helped me lose double digit percentage body fat, strengthen my body’s core and increase muscle mass. I lost 4 inches off my waistline, 3½ off my hips, while increasing muscle tone. At nearly 49 years of age, I am now wearing clothes sizes that I wore back in my early 20’s. More importantly, I am healthier and feel great.

  The thought of getting back into the exercise arena after so many years (and pounds) was very intimidating to me, however Melissa removed that “intimidation factor” at our first meeting.  She has a genuine passion for helping her clients “get fit” and she truly enjoys seeing them reach and exceed their goals.  She is the best!"

      Thank YOU Dave! I have to say that his attitude toward the program really sped up his results. When I first met Dave he admitted that it had taken him about 6 years to truly commit to losing the weight. Now he was fired up and ready to go!! Because he was focused and driven he achieved his goals in 3 months! In and out! Snip, snap! Way to get it done Dave! 

      I say this so often to my clients, "Only you have the power to change. I am your guide. I am here to help, but only you can make it happen."  I believe that we can be our own worst enemies. Yet, we also possess the ability to be our own best advocate and champion.

      I challenge you today to be there for you! Like Dave, you can forge your own path and create your success story!

Dave before

Dave after

That Workout Sucked!!

The irony of it all. Who in their right mind would want to go back for more? Endorphins baby... those feel good, mood lifting neurotransmitters you get with a butt kicking, sweat drenching workout. OK, well maybe this chick isn't in a very good mood right now...but she will be! Especially when all that hard work pays off and she can finally fit into her skinny jeans....Of course theoretically speaking, because this diva is probably still in diapers.

Anyway, I know my clients can relate. Sometimes workouts "hurt sooo good!" I tell people all the time that they need to take it to the next level, push those boundaries a bit. You have to do the work if you want to see real results. Nothing of true value is free. A healthy beautiful body is earned...at least for most of us.

So my treadmill class ran today's tread mania workout, and it was a doozy!! Good, clean, hard fun!! Loved it, even though I felt like I was running on stumps because my legs were so beat down by Saturday's race. Anywho,  I love my Monday and Wednesday tread class; they appreciate my brutality. haha! And I know they can't wait for more! Right Amy, Laura, Leah, David, Shannon, Shokai, Nancy, Liz, Staci??? 

Stress Makes You Fat!

 

 

....Well, it can. At least if you don't get a handle on it. Remember the freshman 15? Haha! That's right. I'm probably talking to one out of 3 of you. Only I didn't gain 15 pounds... 25 baby!! Just seemed to creep up on me, and then one day, BAM!! I was putting on my jeans and thought something horrible had happened to them in the laundry, because they wouldn't budge past my hips. What?!!! I was only 6 months into my first year of college. Seriously!? How did this happen?

STRESS!!  Sometimes we adapt quite well to it, taking it in stride; other times, not so much.

Case in point? My freshman year in college. Even though I was excitedly anticipating my "independent woman" status, I didn't realize how difficult leaving home would be. I had envisioned a life with no curfew, kissing cute college boys, and writing my own checks. haha! I didn't really think about the late nights studying, no sleep, no exercise, too much Top Raman, 4 am cinnamon rolls, 18 credit hours, no money, no job, scary roommates, dysfunctional boyfriends, and missing home (go figure). I also didn't plan on gaining a fourth of my body weight in 6 months!! Up to that point in my life, I hadn't ever had a weight issue. Needless to say, this sudden weight gain left me completely stumped. It wasn't until years later that I understood what happened to my body. 

Have you ever heard of the hormone cortisol? 

When the body experiences stress it undergoes a variety of hormonal changes, including the release of adrenaline and cortisol. Cortisol, a hormone from the steroid group glucocorticoids, also known as the "stress hormone," is produced by the adrenal glands, which are located on top of the kidneys. Ideally, cortisol plays a key role in metabolism, helping to determine the body's best energy source--carbohydrate, fat, or protein. It also aids in your body's "fight or flight" response during times of physical or physiological stress. (Ever been in a situation where you get this instant burst of energy? Running a race, saving someone's life, watching a scary movie?) 

Unfortunately, cortisol isn't always so helpful under chronic stress. Now pay attention. This may be why many of you are struggling to lose weight. Even if you're exercising 7 days a week and eating all your fruits and veggies!

High cortisol levels have been shown to reduce testosterone in men and women, which leads to muscle loss. And when you lose muscle, your body's metabolism drops, because muscle burns more calories than fat. Once cortisol is released your appetite increases for unhealthy foods. Then fatigue sets in, which makes it likely you won't be exercising to burn off the junk you just ate. Not only does cortisol affect the number on your scale, it also determines where those extra pounds will find their resting place....Oh, it's everybody's favorite place. Wanna guess? That's right! "An elevation in cortisol levels has been shown to cause fat deposition in the abdominal area. A high amount of fat in the abdominal area has been correlated with cardiovascular disease, heart disease and stroke."

Not too pretty huh? Dang stress!!! Why you gotta be like that? At least you now know right? So here's a quick review of why that weight just won't go "buh bye" and what your body might be experiencing due to chronic stress:
                 
1.     Increased cravings, especially for carbs and fats 

2.     Increased abdominal fat
3.     Increased blood sugar and insulin, which leads to fat

4.     Slower metabolism

5.     Decreased testosterone, which decreases muscle mass

6.     Emotional eating to deal with nervous energy

So, you're probably thinking, now what? What's to be done so I don't keep beating my head against the wall?

Basically you have to free yourself from ALL stress....Just kidding. Being the realist I am, I'm guessing that's setting the bar a tad too high. Am I right? I don't think any of us are exempt from stress. It's part of life. Everyone has some level of it. Some have had lots of practice managing it while others are still learning how to deal. The good news is there are things you can do to ease the tension and find those triggers that get you flustered and out of balance. "By finding the root of your tension, it is easier to gain clarity on how to overcome them."

Here are some ideas to get you started. I believe they all have potential to help you create balance and calm those pesky nerves, so you can finally get those results:

1. Don't obsess over food. Find a meal plan or program that is satisfying and fulfilling.

2. Get enough sleep. People who get less than 6 hours sleep have 50% more cortisol in their systems.

3. Distract yourself. Find healthy distractions to disrupt the stress-eat-stress more cycle.

4. Get regular massages. People who do have lower cortisol levels.

5. Exercise at least 3 to 5 days a week, 20 to 60 minutes depending on goals.

6. Eat a healthy balanced diet – rich in fruits, vegetables, healthy proteins, healthy fats and whole grains – to keep your blood sugar/insulin levels stable.

7. Engage in relaxing activities such as yoga, meditation, deep breathing, watching a funny movie, reading, etc.

8. Avoid too much caffeine, alcohol and nicotine – which can further disrupt blood sugar and insulin levels.

9. Take a high potency multi-vitamin because stress has been shown to deplete important vitamins and minerals including the B-complex, C, Calcium and magnesium.

"The key to lasting weight loss is to find that middle way – the healthy balance – where you are not eating too little and you’re not eating too much. And when you do get off tracking – finding ways to make little adjustments; instead of big overcorrections – until your back where you want to be. This takes patience and practice, but is so worth it!"

 

 Lol! I'm so funny! Clever and sooo true!

Workin' It in Lake Tahoe!!

Whenever my clients go out of town, I encourage them to make time to exercise. Two most common excuses? Lack of time. Lack of desire. There's lots of reasons for things we do or don't do. Ultimately the decision is yours. But, guys...gals... exercise is fun!!! Or it can be. Ya just gotta find your niche. What drives you? What puts a smile on your face?

So I lead by example. Not because I'm a fitness professional and I have to, but because I want to. I love how exercise makes me feel...strong, empowered, and refreshed. And it's especially rewarding for me to workout on vacation, because it clears my head and soothes my soul. And it's even better when I get to do what I love in such a beautiful place like... Lake Tahoe!

This past week my kids and I headed up to South Lake Tahoe for our family reunion. With all the fun activities planned  I wasn't sure when or if I would be able to workout.  But, I still brought my running shoes and TRX just in case....

If you haven't been to the majestic Lake Tahoe, you really should go! It's breathtaking. Although days were crazy packed, I managed a few early morning and evening trail runs coupled with some TRX strength training. I made the time, simply because I wanted to make the time. It was such an awesome way to start or end the day, especially in the middle of paradise.

So as proof to my clients that that I'm not blowin' smoke, haha! I had my best bro Joe take a few photos of me trxing on the back deck!

Here's my Day One Workout: Good Quality Clean Fun!! Yes!!!!!!!

1. Did a 3 mile trail run at a moderate pace.
2. Did both TRX exercises back to back 3 sets each, 10 to 12 reps.
3. For abs, 60 sec Plank
                  15 Reverse Crunches
                  20 Russian Twists
                  30 sec Flutter Kicks
                  (Repeat 2 to 3 sets)
4. Stretch!

 

1A. TRX Row: Start Position

Keep navel into spine, shoulders down from ears,

elbows tucked in, spine neutral, chin pointed forward. Squeeze the shoulder blades together. 

 

1B. TRX Row: End Position

Keep core tight. Spine neutral.

 

2A. TRX Press (aka Push-up): Start Position

Chin pointed forward. Navel pulled in. Shoulders down from ears. Arms straight. Spine neutral.

2B. TRX Press: End Position

Don't allow elbows to drop behind armpits. Core tight. Don't let hips drop or back to arch.