Weight Loss Affects Those Around Us

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When we decide to change, it means that all the people around us need to change how they relate to us. The list of change does include weight loss. When we choose to take care of ourselves and lose unnecessary weight, it changes everything in our lives including how the people around us relate to the “new” look.

The easy part is to decide to lose weight. The challenging part is how it will change our lives and the lives of everyone around us. It takes courage to push through the challenges our decisions create in our lives. It’s like dropping a stone into perfectly calm water. The stone represents us, and our decision. The ripples are the effects our changes have in our environment and people in our lives.

A great example of the effects of this change is eating “different” foods or quantities of food through out the day. If living alone, this has little or no daily impact on another person. If living with a partner or family, these changes effects each of them. Are they willing to be supportive in the changes, or do they want everything to stay the same? Staying the same usually translates into no weight loss. . .

Another example is finding time to exercise. By taking time to partake in fitness activities, the time needs to come from somewhere. When time priorities shift, it is possible that others will feel “left-out” or of less valued.

It is important to define the changes that need to happen to support the goal of weight loss, figure out how to communicate these changes in a diplomatic way, and create a close supportive network of individuals to help encourage the changes.

Wellness to All. . .Karen

Food Strategies for the Holidays

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The holidays are filled with amazing foods, especially fudge, cookies, pies, and large meals. Traditionally, it is the time to feast and celebrate. It can cause us to gain unwanted weight, and causes food-related stress.

It’s not fun watching everyone eat, and feel like you cannot participate in the “celebration.” I think we tend to focus on what we cannot do, instead of realizing we are making a choice. We choose not to eat certain foods, because _________. Each of us will have different reasons for not eating the high-sugar, high-calorie foods of the Holiday season.

I love home-made fudge! I choose not to eat a lot of it, because it contributes to water-retention and swelling in my joints. I make the choice to feel better, instead of indulging and hurting for a week or two. Each of us has different reasons for not wanting to eat certain foods. We need to realize and honor ourselves, over the peer pressure of other people or holiday memories.

I believe that we need to re-define what it means to celebrate the holidays. Does it really mean to eat so much food we feel sick? Or, is it a time to re-connect with family and friends? What role does food play in these events? Does it really need to be a high-calorie feast, or can it be a healthier alternative?

It’s easy to follow the same old path that we grew up knowing. It can be challenging to create new traditions. I think the Thanksgiving turkey is ingrained into our societal culture. When we think of Thanksgiving, we think about the large turkey dinner with all the fixings. What would happen if we chose another meal option?

Our culture dictates that certain foods go with specific holidays. We blindly follow this rule, without questioning its relevance in our lives. Do we really need the huge turkey feast? Or, can we chose other options and still celebrate the holiday?

Just a little food for thought. . .

Blessings for a fun-filled safe Thanksgiving. . .

Wellness for All. . .Karen

Fitness & Wellness Coash

Changing Perspectives

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I’ve taken a break from weight loss, and worked to maintain a healthier body weight. My original goal was to be 160 pounds, and I reached 155. My mind kept focusing on the 160, and I actually put the 5 pounds back onto my body. It comes down to the power of the mind.

So, I struggled, not realizing that I had not given my mind a new goal to accomplish. Now, I’ve changed how I’m thinking about weight loss, and how to make it permanent. When we change one aspect of ourselves, we need to allow or give permission to other aspects to change or embrace the change.

Body image plays a huge role in the idea of permanent weight loss. Our mind strives to maintain our body image. When we look in the mirror, we see ourselves. Losing weight changes the visual cues. We need to change how we view ourselves.

Challenge to Those Who Accept. . .Look in the mirror, and study what you see. Does the reflection reflect your own views about yourself? If not, what are the differences? And, do you want to change?

Wellness for All. . .Karen

Fitness & Wellness Coach

So. . .What Does a Coach Do. . .

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So, what does a Fitness & Wellness Coach do?

If you have been reading and following this blog, you may know that I share my own experiences to inspire others to follow a path to wellness and fitness.

As a coach, I share knowledge, help keep motivation alive, and give insight. I strive to help others attain their personal weight loss and fitness goals. I work to answer questions, and maintain a safe environment and encouraging environment for people to be successful.

I do work with Shakeology and Beachbody products. They work for me, and I’m happy to share.

In addition, I have a background as an athlete, athletic coach, fitness instructor, and personal trainer. I’ve worked with individuals with injuries and special needs. I enjoy helping people overcome their perceived limitations.

I believe that we cannot achieve weight loss and fitness goals without finding balance in our lives. It is a process, not an immediate result. For many, it is unfamiliar territory, and can be intimidating to begin this series of changes.

My goal as a coach is to inspire others to become the best they can be, through nutrition and physical activity. I help people start on this journey. I share different perspectives. I offer encouragement through the plateaus. I share successes, and offer ideas for challenges.

I have the knowledge to give this information through training, working in the fitness industry, and life experiences.

It comes to people first. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Being Present In Your Life

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Being present in the current moment is the foundation of life, and successful weight loss. Being present means being aware of the events unfolding around yourself at any point in time. It means finding the joy and happiness of being alive.

Often, weight loss seems like a daunting task, and a lot of work. It’s only one way how to perceive the process. What if it was an adventure to your true authentic self?

What if life is an adventure filled with challenges for us to overcome?

Perception of events is Everything!

I look at weight loss as an opportunity to become myself. It offers an opportunity to make lifestyle changes, and to feel better. At almost 55, I feel better than when I was 50. Age does not relegate us to a medicine cabinet full of prescription drugs and obesity.

In my 40’s, my doctor told me that I could never lose the weight, and not to worry about it. It triggered the thought “So what! I’m 40. What difference should that make in attaining my fitness and weight loss goals?”

We have a choice. We make these choices with every decision we make. It comes down to the food we put in our bodies, whether we go for a walk, or how we react to a situation. It is all part of our make-up, and how we perceive our lives.

Challenge to Those Who Accept. . .Take time to look at your attitudes towards food, physical activity, and weight loss. Decide if these attitudes contribute to your fitness and weight loss goals. If not, decide if you want to change them. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

 

Holidays & Food Consumption

 

The fourth of July is tomorrow. It’s a great day for picnics, barbecues, fireworks, and outdoor activities. Usually, there is food. . .lots of food, and not necessarily healthy food.

What to do?

Make smart choices.

I avoid hot dogs, but am happy to eat a hamburger. Hot dogs have too much fat and too little nutritional value. I will eat chips, but a small amount. Potato salad is wonderful!

So, it goes to portion sizes, or skipping something else. I tend to eat in moderation. It’s okay to feel a little bit of hunger.

Basically, I’m not going without. I’m taking care of myself, for myself and those I love.

I tend to think about portion sizes. I don’t worry so much about everything needing to be healthy food. I find that if I deny myself the opportunity to choose, I crave the item I’ve band from my diet. I guess it’s true that we want what we cannot have. . .

Challenge for Those Who Accept. . .Have a wonderful holiday! Eat food you enjoy! Work on controlling the portions, and don’t worry about the rest! Remember moderation. . .

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