Why Wait for New Year to Make a Change?

I enjoy the excitement and celebration of New Year but not really a big fan of the resolutions. Largely due to seeing so many people not follow through after a few weeks, or even days. The fireworks of new healthy promises are typically replaced by old habits. The new healthy lifestyle fizzles back into the norm of unhealthy choices. Sad but true.

Why wait for New Year’s to make a positive decision to change your life and become healthier people?  Today is always the best day to make a change. Never put off until tomorrow what can be accomplished today.

New Year has been a holiday used as a crutch to continue living unhealthy lives. Why? Because we put off until the New Year what we should be doing now and abuse the days leading up to the event. We create an excuse to consume large amounts of unhealthy food and avoid starting an exercise program until the so-called magical perfect time. 

The reality is no perfect time exists and life doesn't wait for our decisions. It goes on whether we join in the positive decision making process or not. Procrastination is the thief of health and fitness. Not taking care of ourselves eventually leads to poor lab results, obesity, heart issues, diabetes, hypertension, increased stress and the list goes on.

Wouldn’t it be better going into the New Year with a healthy lifestyle already in place? 

I'm not trying to be a Darla Downer for the upcoming New Year. I simply want you to consider the reason for waiting to become a healthy person. Celebrating is awesome and decisions made on any day are worth raising a glass in cheers. I applaud all efforts to adopt a healthy lifestyle and the awesome thing is it doesn't have to wait until January 1^st.

But what about all the holiday food and fun? I agree there is a bounty of savory and sweet treats during the holidays. There is nothing wrong with enjoying a little of this and that. This is called living life and balance. However, including your healthy foods and exercise should also be part of your holiday season.

Let’s not use the holiday as an excuse to not take care of ourselves. We have promoted a hall pass to a month of junk food for long enough. When the so-called fun is said and done, we are left with expanded guts and butts. Why cause frustration knowing it will be that much longer and harder to undo what has been done? Think on that.  

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Happy Stay Healthy New Year

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How Fitness Helps Slow Down the Aging Process

Fitness actually is shown to slow down the aging process. I heard this today and was immediately excited and inspired. Think about how you feel when health and fitness aren't part of your life. Stressed, sluggish, ill and feeling old, right? When you start stopping is when you start getting older. Fitness works on the cellular, emotional and physical level. The better we care for our health and fitness, the better our body will be.

Fitness is the fountain of youth. If we don't make time for it, we will eventually be making time for illness. Our body ages daily, but there are things we can do to slow this process. Studies link eating healthy and exercise to longevity. I don't know about you, but I want to maintain the best body for life.

When we start stopping is the same as giving up. We get so caught up in believing fitness is a difficult process. We also become frustrated without instant results and begin shutting down. The negatives seem to outweigh the positives in our minds and ultimately lead to unhealthy choices.

Colin Cook, Shark Attack Survivor

You may believe the inability to lose 3lbs this week is a tragedy but how does that compare to someone who has lost a leg and still pushing?  We all need to fight for our fitness. This comes in different ways for each of us, but stopping is not an option. As long as we are taking positive steps toward our health goals, changes are happening. Have faith in the unseen and hold onto daily progress. Strength comes from the inside out. Don't start getting old and crumpled, feeling sorry for yourself because you decided to quit.

Age is just a number but we also create how we feel at every age and circumstance. Stop and suffer the consequences of aging more rapidly or continue and enjoy the vitality of youth. Life is full of choices and we are ultimately responsible for the outcome that is within our control.

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Enjoy a magical and Merry Christmas holiday season. Be well and Stay Healthy!

  

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Keeping Fitness Real is an Important Part of the Lifestyle

Have you struggled with starting a fitness program, illness or even setbacks? It's during these times our bodies will dictate our abilities and limitations. 

Personally, when illness hits me hard, I have to take a break and put my favorite HIIT routines on hold. This is all part of realistic expectations. I may want something right now, but it's just not going to happen. 

Similarly, there is no such thing as here today and gone tomorrow. Patience is very important on our journey to health and fitness. It may feel frustrating and I will even validate this emotion. The key is not letting negative thinking consume us to the point of giving up. We must remain realistic. 

Realistic workouts start with what you can do right where you are. Allow yourself to be a beginner. If returning to fitness from injury or illness, take it slow. The work is always about progress and not perfection. It's so important to pay attention to what the body is saying. Being in tune allows you to do exercise at your best and in great form.   

Realistic expectations involve creating plans that are reasonable and obtainable. Going into our fitness program with the wrong mindset and expectation will cause feelings of discouragement. When we think beyond our current fitness level it can cause us to give up before seeing any positive progress.  

All effort toward weight loss and muscle gain is progress. It doesn't matter how long it takes as long as you stay consistent. Results happen when healthy eating and consistent exercise is a lifestyle. There is no magic pill or gimmick that will make you fit. Healthy bodies are made by real work and being patient through the process. We all want things to happen quicker than they do. Being realistic is what will provide life long results done the right way. 

Rushing into a seemingly healthier body using unhealthy means is not realistic. It only scratches a temporary itch without lifelong results. Unhealthy fitness choices are typical yo-yo attempts. They lead to diet frustration and gaining back even more weight. It also sets us up for discouragement and unhappiness. 

I have this saying “nothing good happens fast” when it comes to our health and fitness. It really can be applied to many things in life. Taking care of ourselves is about a healthy lifestyle. The choices we make each day are what keep us progressing in a healthy direction. We all possess the ability to get healthy and become our best self at any age. Keeping our realistic expectations front and center will help make it all happen.   

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Live Verywell and Stay Healthy

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Butternut Squash, Apple and Cranberry Bake

I love a good baked vegetable dish.  Squash and apples are a great combination, especially with a hint of maple syrup and some warm spices.  This makes a great side to bring to a potluck or just enjoy at home :)

Ingredients

• 1/4 cup melted coconut oil 
• 1 regular size butternut squash peeled and cut into bite sized cubes
• 2 medium apples or 1 apple and 1 pear, cubed (peeled or unpeeled)
• 1/3 cup dried cranberries
• 1/4 cup chopped dates (optional)
• 1/2 tablespoon pure maple syrup or to taste
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon sea salt

Directions

1. Preheat oven to 375 F.
2. Combine all ingredients into an oven safe dish and stir to fully coat.
3. Bake uncovered for 30-40 minutes or until squash is tender.  Stirring 2-3 times while baking to rotate the squash and apples.

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Fitness Needs to Become an Action We Put into Practice

Fitness needs to stop being a dream we think about and become an action we put into practice. There are so many factors getting in our way. Negative thoughts and self-defeat are high on the list. Using "too busy" as an excuse is another fitness barrier. Frustration with the lack of results can cause us to think it will never happen.

Fitness requires us to live beyond our dreams. We all have the potential to achieve success. Remaining positive in a negative world will be first on the agenda. No more downing yourself before even trying. "Busy" is a word used for people who really don't want it bad enough. Lastly, there is no such thing as instant results. Daily progress should become the focus.

The action needed to get fit is a daily choice. Start by making a plan and sticking to it. It will be important to schedule your workouts and spend time meal prepping. Avoid processed convenience foods and replace those with healthy nutrient dense foods. Start hanging around people who are positive of your fitness goals.

It comes down to you being responsible for your body and what it looks like. You want it?  Go get it. This is called living beyond your dreams. Nothing is going to happen until you make it happen.

Fitness is a permanent lifestyle change, not something that magically occurs. This is your journey, your body, and your fitness. You will never look like anyone except your best healthy self when it's all said and done. Are you ready to live beyond your dreams? Straight talk but all in fitness love!

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Be well and Stay Healthy

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Vegan "Cheese" Sauce (Dairy and Gluten Free)

My family has been loving this "cheese" sauce.  Since I am intolerant to dairy, I have been creating this sauce as an alternative.  The girls love it as a dip for vegetables or as a sauce.  This is definitely not my recipe, I will give a shout out to Oh She Glows for this recipe. I have also altered it very slightly.  This recipe came from her new book Oh She Glows Everyday.

Ingredients

• 1/4 cup raw cashews soaked in water for 3 hours*
• 2-3 potatoes, peeled and chopped (190g or about 1 1/4 cup)
• 1/2 large carrot, peeled and chopped (55g or about 1/2 cup)
• 1/2 small onion, peeled and chopped (about 1/4-1/3 cup)
• 1 clove garlic
• 2 tablespoons coconut oil
• 1 1/2 teaspoons fresh lemon juice
• 1/2 teaspoon white wine or rice vinegar
• 1/2 teaspoon sea salt
• 2-3 tablespoons nutritional yeast
• Freshly ground black pepper, to taste
• 1 teaspoon dry mustard
• 1/8 teaspoon cayenne pepper or to taste
• 2 tablespoons warm water or adjust according to desired thickness

Directions

1. Soak cashews in water, covering them with about 1 inch of water.*  Soak them for 3 or more hours and then rinse and set aside.
2. Cook potatoes and carrots until soft and then drain.
3. Combine potatoes, carrots, cashews and all remaining ingredients into a high speed blender and puree until smooth.  Adjust water amount according to desired thickness.

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If Fitness Feels Like a Burden, You're Doing it Wrong

I was reading an article in More Magazine and came across a small piece on what motivates us to exercise. The reason I bring up the article is I happen to agree with the content. According to More, the top reasons women over 40 exercise are to lose weight and protect their health. Research indicated these women were more disenchanted with their fitness programs. Regular exercise was explained as a duty, not fun and more like taking a mouthful of bitter medicine. So, it appears gals over 40 feel exercise is more of a have to duty than having a fun time.

The lesser percentage of women surveyed stated they exercised to improve mood and reduce stress. Now, that sounds fabulous. Studies show women who exercise for stress reduction and to feel good remained true to their programs. In fact, they exercised 30% more than those seeking to lose weight and protect their health.

Now, you may think losing weight should be motivational, but let's say you're not seeing results. This creates a whole other dynamic of fitness. We may begin feeling discouraged and even want to give up on fitness. The results are typically dwindling workouts and returning to unhealthy eating habits. It's weird how all this gets turned around, but it often occurs.

Our mindset and reasons to exercise should be clear and supportive of a healthy lifestyle we enjoy. The goals need to focus on feeling better about ourselves because we are working out and eating right.

Think about the immediate benefits of exercise and how you feel after finishing a workout. Positive endorphins (happy hormones) are released during exercise creating a positive mood and reduced stress. Being able to flow through the day more at ease, feeling good, and accomplished are feelings you will want to repeat. The long term benefit will be an improvement in the quality of your life and health. Before you realize it, you will be living an adopted fitness program and lifestyle.

The takeaway from all this is to enjoy what you're doing when it comes to fitness. If it feels like a burden, you're doing it wrong. Find healthy foods you enjoy and workouts that keep you anticipating the next session. The outward appearance you're striving for will eventually happen and the best part is enjoying the process along the way.

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Be well and Stay Healthy

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What Works for Me May Not Work for You

What works for me may not work for you. That's awesome! Why? Because we're all different people with differing strengths and weaknesses. Each of us should focus on the things we can do, and do our best not holding anything back.

Acceptance of who we are and celebrating our strengths is essential for health and fitness. I eliminate push-ups from my workout for example because they will aggravate my neck injury. Instead, I work hard on my chest press and it works for me.

It could be easy to sulk back into a corner and cry over my loss of certain athletic abilities, but what would that do for me?  Nothing. Life has given me a great purpose and a strong will to fight for my fitness. I have good and bad days just like you. Over several years of training, I have come to really enjoy what I can do through exercise modification and creative program development. I do what works for me and it's fabulous.

It's important to never give up hope and know you can achieve great things. Work hard to reach your goals and do whatever it takes to get there. We all have the ability to find our strong and put it to work literally. It doesn't matter how long it takes because life and fitness are all about the journey. The important thing is to put aside fear and doubt, let go of a failure attitude, and embrace who you are right now.

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I dedicate this Blog to my beautiful Australian shepherd Roxie who passed away 2 weeks ago at 3 years young. She was diagnosed with a rare, advanced heart disease (DCM) for her breed and age. I dearly miss her and she was truly my love bug companion. Always cherished and remembered my sweet girl.

I Miss My Roxie

             

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Blueberry Breakfast Smoothie Bowl

I had not idea that smoothie bowls were so popular.  We had actually been consuming them for awhile as I often make smoothies too thick for drinking ;)  The only addition we have recently included is the toppings.  Oh my, the toppings are key.  While I make the smoothie I also throw some seeds and nuts into a pan and roast for a couple minutes. They add a lot of flavour, crunch and protein!  Even the little guy devours these smoothies.  Here is a popular one at our house.

Ingredients (makes 3-4 servings)

• 1 cup coconut milk or milk of choice (or more depending on desired consistency)
• 1 cup frozen blueberries
• 2 frozen bananas
• 1/2 avocado
• 1 teaspoon vanilla or pinch vanilla powder
• 1/4 cup pumpkin seeds
• 2 tablespoons chia seeds
• 1-2 cups spinach/kale

Toppings

• roasted coconut, pumpkin seeds, cashews and chia seeds

Directions

1. Place all items into the blender and puree until smooth.
2. Place into bowls.
3. Roast seeds and nuts for topping.
4. Place roasted seeds/nuts on top of the smoothie.
5. Enjoy!

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Being Fit Involves How We Respond to Life

Life is not always easy. I'm no different than many of you: woman, wife, mother, daughter, a friend. I do walk the walk of fitness with my occupation as a personal trainer and writer. This doesn't change the fact I sometimes have up and down days emotionally and physically. I also experience burnout with my workouts.

One of my favorite life quotes is “life is 10% what happens to you and 90% how you respond to it”. I came across this quote from a school project my son made in junior high and it has really stuck with me. My son is almost 30 now. 

I have realized through my journey of life and fitness we are limited in what we can control. The only thing we can control is how we think, feel, and respond to life’s circumstances. We simply need to learn to let go of the rest. This can be a hard task but a necessary one. Also, we are definitely in control of the choices we make for ourselves to become healthy, fit people.

Getting fit and healthy involves both our physical and emotional self. Many of us struggle with self-acceptance and not feeling good enough. Fixing our mindset is so important to be able to get physically fit. There is no such thing as perfection but progressing each day as a better and healthier person.

One of my clients just shared this quote: "You do not have to get an A every day!” This was a revelation I took to heart as an overachiever. It also brings us back to life and health not being about perfect, but simply doing our best. This is important stuff when it comes to fitness.

Attitude is huge in life and really determines how we respond to our day. We can choose to be bitter or positive. We can either refuse to grow or open our door of potential to become better people from every circumstance in life. This is where life and health can feel hard. We need to be able to wake up and be happy and healthy on purpose. 

If my attitude and response were unhealthy, I would be unable to help people. I wouldn't be a good trainer choice to see for a healthy lifestyle. Would you want to entrust your health to a person who was unhealthy in any sense of the word? Sadly, many people walk around emotionally unhealthy without anyone knowing. 

Getting back to why this is important. My attitude and how I respond to life is what lifts me up, motivates me, and keeps me moving in a positive direction. It enables me to put forth my best self each day with nutrition and fitness. I choose not to give up in despair but to persevere through life. 

Life will bring challenges for all of us. I have faced many and will continue to do so. How I choose to respond will be the key to my healthy self. None of us are immune to the struggles of life, injuries, finances, illness, or family crisis. What remains important is how we respond. I can tell you this, it may be hard to get to the gym on a down day, but after I get going, it becomes easier. After a few minutes, a whole different attitude kicks in and I start using this time to think through things. I accomplish great healing during a hard sweat session. Nothing feels better than a finished workout. 

The takeaway: life is about balance. Health includes the emotional as well as the physical. When one is out of sync, the machine will not work properly. I began today on a downer and after some prayer time, writing this Blog and soon to workout, I feel energized. Nothing will ever be perfect but life and health can always be good. 

Motivation of the Day: Life is 10% what happens to you and 90% how you respond to it

Be well and Stay Healthy

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Fitness is a Constant State of Change

Change is necessary, can be a challenge, and inevitable. Sometimes we have no control over change as with the aging process or certain illness. What we can control are changes making us healthier people. That means taking an honest look at our lifestyle. What are we eating and are we exercising? How do we implement all this change? 

Change is a big part of this journey of life. None of us are exempt from the constant changes needed to make our situation better. Did you know our bodies change at every level each day without our knowledge?  

Personally, I have undergone a lot of change in this life as an athlete. My healthy lifestyle enabled me to face many physical challenges. One of the toughest physical changes was rehabilitation from injury. It required perseverance not to give up, and acceptance of not being able to perform athletically as before. 

The inevitable change often difficult for me presently are the changes occurring with the aging process. No amount of exercise is going to stop hormonal shifts and other changes I have posted about going through menopause. This transition or "the change" in life is definitely proving to be a challenge.   

We are all aging each day and our bodies changing through the process. When I was younger I didn't think too much about it. Being over 50, I can get overwhelmed by the different way I feel in menopause. I am sure many of you can relate. 

Both men and women face the inevitable changes occurring with the aging process. Whether prostate issues for men or night sweats for women, it's a situation that can add frustration to life. 

I am open about everything health related. I feel issues, even those topics that may fall into the taboo to be discussed in public are fair game. In fact, I hope we can all agree that sensitive subjects relating to health need to be addressed and shared. Why? Many people are searching for answers or at least support to not feel alone in their experience. If Dr. Oz can discuss the perfect poop shape, vaginal dryness, and orgasms, then for crying out loud, I am surely going to talk about it. 

All change can feel difficult, or extremely fantastic depending on the situation. Adapting a healthy lifestyle through eating nutrient dense foods and regular exercise will bring about a healthy body. Feeling and functioning better can be experienced pretty quickly with these changes. Although the process can feel like a challenge, eventually the change will provide an overall healthy state of mind and wellbeing.  

Change occurring with injury or illness is harder to accept and embrace, at least in the beginning. I found that it takes hard work, lots of patience, and faith first and foremost. Also, the will to want to become healthier and better no matter what that looks like. Our life may be modified but our health can still be optimal. I discovered, the only disability that exists in life is the one existing in our mind. 

The inevitable change of aging is also an area which will require patience and acceptance. We're all becoming new people every day with all this change. We don't always need to feel great about the aging process but it is a transition we need to accept. I'm not saying to celebrate hot flashes and lowered libidos because this is no fun for anyone. Our body is making hormone adjustments our thinking brain hasn't caught up to yet. It's simply our time to cut ourselves some slack and embrace the journey.

The important thing is to change those things we can control to become healthier people and let go of the rest.   

  

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Be well and Stay Healthy

                                                                            

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The Grass is Greener Where You Water It

Why do we worry about what is happening on the other side of the fence? The grass isn't greener over there like we might think. 

What we really need is a change in how we are viewing the scenery. Our attention requires an about face and eyeful of what's going on in our own yard and life. Our neighbor (anyone we compare our life) isn't any better than me or you physically or even materially. True health and happiness begin when we start greening up our own grass. If our focus is always on others, how can we love who we are and make the best of what we have?

Did you know comparison is the thief of joy? We will always be at different levels of health, looks, and financial status and that's just how the world works. The important thing is to make the best out of what we have, celebrate who we are at this moment, and work on becoming a better self than we were yesterday. I refuse to waste my time worrying about someone else’s grass and let the weeds infest mine.

I don't have the fanciest house, most expensive car, straightest teeth or legs but all that doesn't matter. Am I happy with my life and health? That's the question of importance. 

Being over 50, there are many body changes occurring and I have inherited a few wrinkles. Do I think about my youth and admire others who are beautiful, of course. This doesn't mean to be unhappy with myself because I don't look the way they do. Part of greening up my own grass is continuing to take care of my health and fitness. I see life as a beautiful gift and I respect it enough to make it last as long as I can. 

I am not saying it's not OK to dream about wanting something. Goals are about wants turned into action and this is fun to think about. What robs the very life out of a person is becoming jealous and bitter because Sally Sue or Jimmy Joe seem to have the best body, clothes, home, car, spouse, and the list can continue forever. 

When the grass is greener analogy gets in the way of seeing our life in a healthy way is when disenchantment and unhappiness develop. Our constant gaze into someone else’s yard is keeping us from taking care of ourselves. We are unable to become who we're meant to be physically and emotionally. 

The comparison of another is often skewed when looking at their outward life. What you see is not always what is truly lived. The irony of this whole thing is the physical view doesn't show unhappiness, debt, stress, or depression. All the fancy flare may only be a mask to hide unhealthiness that is not seen. 

When a change in our glasses takes place, our focus becomes clearer. We not only take better care of ourselves but many times it opens our eyes to the truth. We can finally see the weeds growing in the grass of that other yard. The best part is our attention turns to greening up the areas in our life creating healthier happier people.  

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Be well and Stay Healthy

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