Then There Was Wildfire Smoke. . .

BeFlexibleAndEnjoyLifesUnexpectedEvents

First came the heat wave. . .then the wildfire smoke. . and a week or so disappeared.

Time is an abstract we tie our life events too. A week seems like a really long time to not workout, but it is far better to take care of your body.

Actually, our bodies need rest time to adjust to all the changes we make, whether it is weight loss, adding a exercise, or changing dietary intake. It’s easier to make changes and allow our bodies to adjust, than a continuing barrage of change. It feels better mentally too.

I make the changes, push myself hard, allow my body to rest, and come back with greater results than if I continually push myself.

I’ve had a week rest from my exercise plan, which is walking 4 to 6 miles 3 to 5 times a week. The smoke and heat made it unhealthy to continue.

What I love about taking a break like this is that I cannot wait to get back to walking. I cannot wait for the smoke to clear. My body feels ready to take on the next step in my weight loss and fitness plan.

I maintained the weight that I have lost to this point. I have lost 32 pounds since March. My self image is catching up with my body changes. I love what I see in the mirror, and am adjusting to the knowledge that I can wear a size M comfortably. I cannot even imagine what I looked like 32 pounds heavier.

My body feels rested and ready for the next 10 to 15 pounds. This makes it easier to shed the unwanted weight, and continue on this lifestyle path. I do have a plan for the last bit of weight loss and fitness changes.

Challenge for Those Who Accept. . .Look at the changes you are making in your life. Do you like them? Do you want to keep them? If you could change them, what would they look like? Think about it. . .then decide if you want the make the changes. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

 

Write Your Own Story. . .

Remember

The past is lessons learned. The future holds possible hopes and dreams. The present gives an opportunity of overcome the past, and build the foundation for attaining our dreams.

Fitness and weight loss are a lifestyle.

It may sound naive, but follow your heart. It knows what we are truly passionate about, and the direction our lives need to go. When we listen to ourselves, it is easier to create a lifestyle that sustains healthy weight and fitness.

I talk a lot about lifestyle, so what is it?

Lifestyle is how we choose to live our lives. It includes everything from where we live to what kind of clothing we wear. It is the food we eat, the friends we keep, the relationships we nurture, and the places we vacation.

Does your lifestyle support your desire to lose weight and be fit?

The only person who can answer this question is you.

Personally, my lifestyle isn’t quite there yet, but I’m working on it. I look at it as a work in progress. I do have more times where I smile and feel happy. This shows me that I’m on the right path.

Challenge for Those Who Accept. . .What makes you happy and feel alive? Are these “things” important in your lifestyle? Do you want them to be? What would you want to change?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Baby Steps. . .

Are the pounds coming off slowly, but too slow?

Weight loss is a process of baby steps towards a greater goal. The end results are better health, more energy, and feeling better. Physical fitness is a key part of weight loss. That means exercise, and burning calories.

My fitness path is one filled with starts and stops and changes. I started as an athlete as a kid. Then, I moved into coaching, teaching, and finally becoming a certified fitness instructor. It was easy to maintain a healthy weight, and eat right. It was my lifestyle.

Now many years later, I am emerging from a weight struggle. After topping 200 pounds (2008) after an injury that put exercise on-hold, I am finally changing back to the healthy lifestyle. Yes, I’ve lost 20 + pounds since March 3rd (from 191). In part, it’s because I decided that weight loss was the most important thing in my life at this point. I decided that my family was just going to have to accept the change. This is for me! There is no option to fail!

This focus and determination fuels the weight loss, and fitness gains. I started out in February barely averaging 500 steps per day. This is truly horrible! I spent my days working in my home office at the computer, and struggling through the day.

Now, I am averaging 5000 to 6000 steps per day. I’ve made these weight loss gains through Shakeology, re-learning how to eat and how much, and increasing my movement. These steps are produced through walking 3 to 5 miles every other day. I find my body needs to rest a day in-between workouts.

In addition to walking, I’m stretching. Stretching is that part of the exercise routine that helps prevent injuries. I’ve built it into my life. I stretch my legs whenever they start feeling tight. It’s easy to do, even in line at the grocery store. . .

I’ve begun to add weight training into the routine. I haven’t added weight yet, and am using my own body weight to accomplish my goals. I should be able to add additional weights in the next 2 to 3 weeks. I LOVE weight training! It is one of the quickest ways to tone up.

These are all processes that can be used by anyone to attain their weight loss goals. The biggest component is to listen to your body, and progress in small measurable increments.

Challenge to Those Who Accept. . .Write down your goals, and visualize successful completion. Decide how important these goals are in your life. Then, proceed. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Keeping the Weight Off

 

Whether easy or not, it can be challenging to keep your weight loss from creeping back! It is an issue for all who have experienced the extra pounds of fat stores clinging to their body. I am not an exception either.

It is important to know why the extra pounds accumulated on our bodies to begin with. It could be an injury, unresolved issues, medication side effects, or health issues. These are the biggest contributing factors.

So, how do we keep the weight off?

We change how we view ourselves, our past, our medical issues, and the medication we take. We change our attitude about food, and our relationship with it. We think about and make conscious choices about the food, drink, and medications put into our bodies. In short, we become aware of our lives.

Food intake is the biggest thing we have control over. With all the current research on food, pesticides, and nutrition, we have the tools to make healthy food choices. With a change in our relationship with food, it becomes easier to choose a healthy snack or meal. Our bodies start to crave fresh, raw foods, instead of processed food products.

Does this mean that some foods are no-nos?

That is a choice that each individual makes. I choose organic, because I’m allergic to pesticides. I do this to feel better, and live a healthier life. It is for myself, and benefits my family. Each person has the power to make these choices to fit their individual lifestyle.

Challenge to Those Who Accept. . .Make a list of the foods currently included in your diet. Look at the ingredients that make each of these foods. Decide if you want to put these ingredients into your body. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Simple Changes to Increase Wellness

SeekBalanceInYourLife

It’s too easy to become a human doing, instead of a human being. Our busy schedules demand we run on full throttle 24 / 7. Our bodies and minds are not geared to run this modern marathon of busy!

The trick is to find a balance between responsibilities, our family life, and ourselves. Often, we feel we don’t have enough time in the day to accomplish “everything” that needs to be done. Our deadlines are unreasonable, but have become “normal”.

Most of the time, my choices lean heavily towards others instead of myself. My son needs something, so I sacrifice myself to give him what he needs. Or, my disabled husband is having a bad day, so I drop what I’m doing to ease his issues to minimize the impact on our family. All of these things take away from the balance in my life.

The balance between these items comes from a foundation of self care. I cannot stress this enough. Think about this. . .if you are not taking care of yourself, how can you take care of others? What happens when we run our of energy or patience or time? What happens to our bodies, minds, or sense of self? Simply put, we become broken, sick, or die.

When we take time for self care in the chaotic expanse of our daily lives, we are able to handle stress better, look after our children easier, and have enough time in the day.

Challenge for those who choose to accept. . .Every time life seems over-whelming, take a look at how you cope with the situation. Think about possible small changes that would help to deal with stress or life situations.

To Wellness for All. . .Karen

Fitness & Wellness Coach

Tips for Self Care

EmbraceYourDreams

Self care is the foundation of fitness and wellness. Both are part of self care.

Some tip ideas. . .

  1. Take 5+ minutes a day to still your mind.
  2. Walk a little further each day.
  3. Turn off the television by 9 pm.
  4. Go to the park.
  5. Eat less Fast Food.
  6. Decrease sugar intake.
  7. Replace food with a walk or meditation to cope with stress.
  8. Get enough sleep (6 to 8 hours per night).

Challenge for those who accept. . .Try one or more of the items listed above, and notice the small changes in your life. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Fitness From A Different Direction

DrinkInNaturesBeauty

Fitness affects all aspects of our lives!

Exercise permeates every aspect of our lives, whether it is walking through a parking lot to the grocery store or going to the gym. Our bodies are made to move, and we have moved into an era of cubicles and video games. Our entertainment is sedentary.

So, what do we do?

We start with small changes. These changes add up, and make bigger changes possible. One simple change could be parking further out in a parking lot and walking further get into the store. Another possibility is becoming aware of what foods we are eating, and making one small change in our consumption.

What if no one else wants to do this in the family?

This isn’t about them! This is about you! This is for your well being, health, and over-all wellness. We may interact with other people, but we are responsible for our own health and well being. The question becomes, do you love yourself enough to take care of yourself?

“It’s not easy!”

This depends on your attitude towards yourself and preconceived ideas about fitness. Fitness is easy! It is simply eating nutritious food, moving your body to burn calories, and taking some “quiet” time. The only challenge may be finding a supportive group of friends and/or family to encourage these small changes.

Challenge to those who accept. . .Become aware of your daily routine, and figure out some small changes that can improve your fitness / wellness.

To Wellness for All. . .Karen

Fitness & Wellness Coach