Major in the Majors and Minor in the Minors

“Big rocks first!”img_5007

We have arrived at the traditional time of year where everyone desperately seeks leanness. And so, many a diet are put to the test. Some of them work for a time, they eventually fail. This leaves the January dieter feeling inadequate and guilt ridden.

Are some rules more important than thers when it comes to maintaining leanness?

In a word, yes.

What if…… you could sort out the successful habits from the less significant minor rules?

This is where ‘majoring in the majors, and minoring in the minors’ comes in.

The major rules: make these a habits a non-negotiable for life:

1. Eat Protein: 1g per pound of ideal body weight.
2. Commit to two servings of Veggies minimum, mid day, every day. Have five or more servings every day.
3. Resistance Train: consistently every week.  Learn to do it safely and effectively.
4. HIIT: (High Intensity Interval Cardio) over steady state cardio twice per week. High intensity means 90% effort or better for 20 seconds, followed by a significant rest period (80 to 100 seconds) to allow adequate recovery to perform at 90% or more effort every interval.
5. Portion control: Eat in a slight calorie deficit if you are trying to lean out. Calorie deficit means 85-90% of baseline. Any less and muscle will be lost leading to a decrease in metabolic rate. If you don’t know your baseline calories, a decent estimate is Body Weight x 12 for moderately active people. If you are not active use 11.

Minor rules:
1. Drink H2O: aim for Gallon per day
2. Carbs and Protein: Eat an easily digested (low in fat) meal before and after workouts. The energy in your system will make your total calorie burn significantly greater than training on empty.
3. Fiber 25-35g/day

No matter what your approach is, (low carb, paleo, Keto, low fat, gluten free, macro plans etc.) these habits can be applied to any diet plan, because they have been proven to spare lean mass while shedding fat.

They key is to be consistent and patient and give it time. This is not a fad diet, it is a lifestyle approach. Statistics prove that rapid weight loss leads to rebound weight gain. 

If you are unsure of how to progress, inquire with me about Health Coaching. As a Mom who raised four children while maintaining exceptional health and fitness, I am giving back and sharing my real life tested strategies. I avoided the 10 pound weight gain per decade, and am proud to say I am more fit in my 50’s than I was in my 20’s.

Make 2017 the year wher you stopped dieting.

Celebrate Your Commitments

This is the hectic week before christmas, and the rush is on to create the ideal holiday setting. This week Ed and I also celebrate our wedding anniversary. 
In many ways. Life long fitness is analogous to a life long happy marriage.


To be successful, both require dedication and commitment. If you want each to last, you have to be present. You have to be committed. You have to put in major effort. If you want your marriage to last you have to own the responsibility of dating your spouse for life. If you want your fitness to last, you have to own your fitness habits. 
The holidays are no exception.  

Being married the week before Christmas, could be an excuse to blow off an anniversary celebration, in exchange for squeezing in more holiday preparations. Early on in our marriage, when we had two toddlers in diapers and sleepless nights, we got behind on laundry and gift wrapping. We spent that anniversary conquering mount-wash-more and wrapping gifts. We looked at each other and came to an agreement. Never again would we omit celebrating our wedding day to prepare for Christmas. From that point on, we learned to prepare ahead of time so that on 12/23 every year, we could relax with our family and celebrate our marriage. 
I treat my fitness lifestyle the same way. There are times when it would be easier to put off my fit habits, for example the weeks before Christmas. But I choose to own my fitness commitment. I chose to be consistent with my exercise and nutrition habits. Being consistent now, makes the transition to the new year less stressful. I don’t have to do resolutions for fitness, because I resolved years ago to be consistent.  
Like a marriage vow, be committed to your fitness. You will thank your self. 

And always remember to be grateful and kind.

DECEMBER MADRUSH

“There is no elevator to success, you have to take the stairs”

That is great, except in the month of December. How many Decembers have you actually stayed dedicated to your exercise plan?

I get it.

As Moms wives sisters and daughters, we can get bogged down with holiday preparations. And before we know it we have lost our consistent exercise routines.

Could you commit to doing a 5 minute minute workout at home daily in December?

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My inspiration for 5 minute workouts came from the book Mini Habits, by Stephen Guise. The message of this book is that “mini habits” can help us to create lasting habits, based on the fact that a mini habit is more likely to be done more consistently than an overwhelming time-hog habit. Often times people do more, but the key here is that you only have to do the mini habit, in this case a 5 minute workout.

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I am sharing my 5 minute per day exercise plan for December. This plan can be done anywhere with no equipment.

Five Minutes. Period. Most of us waste more than that daily on social media.

An interval timer app (I prefer Tabata Pro) on your phone is helpful, but you could get away with the second hand on your watch.

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Monday Mantra: Screw Perfection

Monday Mantra: Screw Perfection
#makeprogress

The less you rely on external cues to determine your self worth, the better chance you have for creating your own healthy and productive world.

I asked many women what irks them the most about them selves. The overwhelming response was guilt and shame from falling short of what society dictates as perfect. Perfectionism is toxic to our self acceptance. Perfectionism requires us to measure up to some hypothetical standard.

Obviously we all know the perfect woman does not exist. Why then do we have angst for falling short of the current definitions of the perfect woman?

Here is a little secret:

We have angst when we don’t accept ourselves.
Let me say that again.
We have angst when we don’t accept ourselves.

Because when we use outside parameters as our measuring sticks we will always fall short. We do better when we measure our progress based on the girl we were yesterday.

The way I see it, self acceptance is a subjective assessment allowing imperfections, and unique characteristics to flourish.
When we accept our selves as we are, outside influences like the scale, and other outward labels, become irrelevant to our happiness.

Gaining self acceptance is a work in progress. It is not like flipping a switch and presto, self acceptance is achieved. Using affirmations can be helpful. Here are some affirmations that I embrace:

I am imperfect, and I am worthy.
I embrace my uniqueness.
I am disciplined.
I am strong.

Explore some affirmations to help with your
personal journey to self acceptance.

Feel free to leave your comments below, and always be grateful and kind to yourself.

Bites, Licks, Tastes & Feelings

Bites Licks Tastes and Feelings …..or The season of Undiscipline

“Feelings are just visitors. Let them come and go”~Mooji

The Fourth week of November is official start of the holiday season. It can be a time where our healthy habits are at high risk for being pushed to the dark corners of our mind. Reasons why we abandon our healthy nutrition slash exercise habits are irrelevant. I would argue that they are excuses.IMG_4796.PNG

One big contributor to getting away from our fit habits is succumbing to #BLT. BLT stands for Bites Licks and Tastes. BLT’s start out as innocent little actions, that can snowball.

When we practice healthy habits we eat at a table with a napkin in our lap. During meal prep we avoid #BLT.

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Cue in Thanksgiving. We find ourselves licking the spoons, tasting the stuffing, you know just to check the seasoning, and sneaking bites of the turkey as it is being carved. An entire meal could be consumed before we even light the candle on the dinning room table.

How about the clean up? More BLT indiscretions even though at this point we are full. I would be lying if I denied falling under the BLT spell.

“Feelings are visitors, let them come and go”~Mooji.

Just because we feel something doesn’t mean we have to act on it.  Feeling that the holidays are the only time we get to eat XYZ does not mean we need to bite lick and taste it all. This is a good time to remember that if we want turkey with stuffing and pumpkin pie we can have it any time we want. There will be leftovers, because we do not have to hoard food like a bear going into hibernation.

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Waiting to sit and enjoy a holiday dinner at a table with your loved ones makes it special. Have one serving of the foods you want, and leave the rest for leftovers.

And always be grateful and kind.