Tag: fit friends’ revolution

Recipe- Greek Salad in 5 Minutes

Recipe- Greek Salad in 5 Minutes

Delicious and ready in 5 minutes

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Weak arms & upper body? Try Push-ups

Weak arms & upper body? Try Push-ups

Do this every day!

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Video- How to Dress for Cold Weather Workouts

Video- How to Dress for Cold Weather Workouts

Watch as Peter K shows you how to dress in layers

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Alison’s Blog: Living in the moment. Why it matters.

Alison_marathon_2011_finish

I’m guilty of this myself, “Not living in the moment.”  Why do we do it?  Why does it matter? There is a saying, “The reward lies in the journey”.  That means losing the weight or crossing the finish line is not what it’s only about. Maybe it’s more about the experience, the love, happiness and excitement you get, and share with those you love, by challenging yourself to be healthy or run marathons.

Alison is working on the worthiest of goals, “Living in the moment”. Elusive, but worth the effort. more »

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Who can you trust when it comes to health information? Try these…

I’ve been researching nutrition concepts for a cookbook I am co-writing with a client.  I do my research on the internet and come across questionable sources like, “3 fat chicks”. Great name, but I noticed that often they just cut and paste their info from other sites.  Can you trust a site like that with your health?  I’m also approached everyday by a supposed health expert selling supplements. It happened in a bar recently.  A man approached me and said he lost 11 pounds on a supplement and now is a distributor, and asked, would I like to sell his product to my clients.   It’s also happened several times in a Starbucks.  Hmmmmm.

I have 2 degrees and went to school for 7 years to get them.  I still do a ton of research on nutrition, fitness, motivation, stress and physical therapy topics.  Where do I get my information? Probably the same place as you, the internet. But beware.  There is so much misinformation because anyone can set up a site or blog and call themselves an expert. Who to trust?  All the info you’ll get from me is based on either research, real life case studies, science, and common sense.   This is who I go to when I need more info:

http://www.mayoclinic.com/

http://www.drweil.com/

http://www.whfoods.com/

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Video- How to save 500 calories per sandwich

Video- How to save 500 calories per sandwich

Try these tips to save you calories, time and money on your next sandwich.

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Does sleep affect weight loss?

woman-sleeping-on-pillows

The answer is yes.

You know you need to get between 6-8 hours of sleep per night as an adult and most kids and teens need 8 to 12 hours per night.  But why is sleep important? There are so many reasons but lets focus on weight loss.  When we sleep our bodies regenerate and replenish from the day. Also, when we don’t get enough sleep we can be irritable, tired, moody, unable to focus and physically in pain. The result; we may eat more to try and feel better.  This is documented by research.

Case study: I met with my health coaching client, Susan, recently, who tracks all of her food, workouts and sleep patterns.  She noticed when she doesn’t get enough sleep, she doesn’t lose weight.  It happened twice in one week. That’s an eye opener. So, she can be doing everything else right, but if she’s not sleeping enough she is sabotaging yourself. She’s lost over 70lbs and she will make sure she gets enough sleep to continue her journey.

Start by trying to get just 1 hour more per night, don’t watch TV in bed and avoid caffeine after 2pm.  Nighty Night :-)

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Recipe: Cauliflower in a bundle

Recipe: Cauliflower in a bundle

bon appétit

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Susan’s Blog: She gains, then loses 2.5lbs, then 5lbs, during Thanksgiving. How?

Susan derose - June

Susan shares so many great coaching talking points in this blog. I wish we had time to cover all, but here are the tastiest bits- pun intended :-)

She did something incredibly empowering- she “threw-away” one of her favorite foods, Taylor Ham. That’s power!  The visual Susan had of it disappearing down the drain is better than will-power, it’s reality. She did it, and can do it again.

When we do our coaching session this week I will hone in on her last paragraph, “….I was amazed I lost an additional 2.5 pounds, bringing my total weight loss to 74.5 pounds. I can’t say I quite understand how that happened.” This last sentence cannot go unanswered! Susan lost that weight and she must own it.  Our job during the coaching session; figure out how and repeat it; again, and again, and again…    If you were sitting across from me you right now as I write this sentence, you’d see and feel my excitement. She’s breaking through, and we’re here with her, experiencing something incredible.

This is why I do what I do, to meet courageous people like Susan, and you. more »

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Chrissy’s Blog: Her “bad stuff” and “proud of myself moments”

Chrissy steward

When we last left Chrissy she did something I recommend all my clients do; she identified her triumphs, not just her “failures”, during the week.  She’s honestly self assessing by grading herself.  I think that’s brilliant.  She weighed in at 160lb, and reports she hasn’t seen that number in about 2 years, so she was excited.  But there was also some “bad stuff”. Here is her week 3 and 4 check in, including her “extra room in tushy region” pants surprise :-) more »

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