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

So. . .What Does a Coach Do. . .

SeekBalanceInYourLife

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

Weight Loss Takes Time

WeAreOnlyLimited

We’re in the heat of the summer, and realistically it’s time to start thinking about weight loss for the Holidays. It takes time to divest one’s self of the extra pounds that gather around the middle of our bodies, or to gain physical fitness.

Looking to lose a clothing size or two?

Want to keep it off?

It takes some time to accomplish these goals. It requires re-learning how to eat, and nurture your body. These habits take time to become part of your lifestyle. Being a healthy weight and maintaining it requires changes in your life.

It’s easy to lose 10 pounds. It’s easier to gain 10 pounds. How many “10 pound” increments do we gain before we decide to change? One day, we wake up and realize we gained 50, 100, or 200 pounds. It can be depressing and overwhelming.

So, want to lose weight for the Holidays? Want to give yourself the best present ever?

Then, now is the time to start on your journey!

I am coaching a Shakeology Challenge the week after Labor Day. It’s free to join the group. The Shakeology cost depends on how much you purchase. Sample packets are $35 + shipping. A month supply costs $97 + shipping for coaches, and a little more for non-coaches.

The question is. . .Are you ready for a lifestyle change that will help you increase your wellness, self-esteem, and fitness level? Are you ready for your clothes to fit better?

Contact me either here, through Facebook, or send me an email (karen@fitbodyadventure.com).

To Wellness for All. . .Karen

Fitness & Wellness Coach

Being Present In Your Life

ControlIsMerelyAnIllusion

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

 

Mirror Mirror on the Wall

EmbraceYourInnerChild

“Mirror, mirror on the wall. Who’s the fairest of us all.”

This quote from Snow White gives an insight about societal views about female self and self awareness. This is what I grew up. I was deeply influenced by Disney movies, Barbie dolls, and family attitudes about being a girl.

Girls are exposed to many avenues that help form their ideas about self, such as movies, cartoons, toys, and family attitudes. These “things” form the foundation of our individual view regarding what it means to be an adult woman.

We carry these ideals with us, and some are detrimental to our health and well-being.

Often, we are unaware of these subconscious beliefs, and they interfere with our ability to successfully lose weight or gain fitness.

Years ago, I taught a women’s weight training class. It was eye-opening for me to hear the comments about muscles being unfeminine. First, women do not gain muscle like men, due to our differing hormonal make-up. Second, muscle is healthy, and helps keep us healthy.

Muscle burns more calories. It keeps our bones stronger. They help us walk up a flight of stairs. Even our hearts are a muscle.

So, muscles are as important for women as they are for men!

Challenge for Those Who Accept. . .take time to document in a journal what makes you feel uncomfortable about weight loss and fitness. Look at what you wrote. Think about it. Where did the ideas come from? Make a conscious choice to keep or discard the thoughts.

To Wellness for All. . .Karen

Fitness & Wellness Coach

Is Self Care Selfish?

 

Self care is not selfish! It’s selfish to not take care of yourself. It’s selfish to allow your physical, mental, and emotional bodies to fall into disarray. ┬áIt’s selfish to allow extra weight to continue to consume your health, wellness, and well-being.

It’s selfish because it is the bases for expecting others to care for us when we become disabled or sick from our lack of self-care.

This may seem harsh, but think about it. Do we enjoy caring for others who have fallen ill from excessive weight or from other issues that could have been changed by the person?

The di-eases that excessive weight contribute to are diabetes, heart disease, cancer, and others. A di-ease is an imbalance created in our lives either by ourselves or by allowing circumstances to dictate our actions.

Does this mean we shouldn’t care for an ill person? No. It means we should work on not being that ill person.

We can choose a healthy lifestyle that minimizes the opportunity for illness and injury to become part of our lives. We can choose to care for ourselves, therefore minimizing the need for other’s to address our issues (major illnesses).

Yes, there are environmental causes that contribute to illness and injury. We do have a voice to change the environmental issues. We can choose to be part of the solution or part of the problem.

One of the best “weapons” against obesity, illness, and injury is food. Nutritional food can help the body heal from nutritional deficiencies and health-related issues (including excessive weight).

It’s not hard to make these changes. I choose to drink my nutrition through Shakeology. It’s combination of super nutrient rich foods is key to the changes I’m making in my life. Exercise is as easy as a walk in the park on a beautiful summer day. Combined, these 2 items are contributing to the health and fitness changes in my life.

The key is to choose what is important in your life. . .

Challenge to Those Who Accept. . .Think about what you would like your life to be. Then, think about small changes that can move your life to your desired lifestyle.

To Wellness for All. . .Karen

Fitness & Wellness Coach