Tag Archives: lifestyle habits

One year ago today, the readers of Bodysmart News and I began a conversation about how our lifestyles can become smarter.

One year into this new beginning, the signs of a smarter health conscious group of people in our local communities are evident. Smarter thinking is creating a more sophisticated mindset of what it means to be truly healthy.

People Are Questioning
Eating healthy, exercising consistently, and living life in the present moment, is beginning to take off in our local communities. People are questioning the effectiveness of quick fix dieting practices, outdated modes of exercise adherence, and wavering self help practices aimed at seeing life as joyful and satisfying.

Awareness, it seems, is all around us. “I’m tired of eating these so called healthy meals found in supermarkets and restaurants. They are overly processed and loaded with sodium”, says one client in St. Augustine whose trying to live a healthier cleaner life. “And exercise”, one Serenata Beach Club member remarks, “is getting to be too much of the same old thing.” “Stepping out of the box of the same old routine is a good sign that people are aware”, one fit looking member comments, “that there is a need to progress physically and mentally in different directions.”

A Local Physician Notes
And, a physician here in town, reminds me that, “the need is there to work from the inside out with people by inspiring a more enjoyable process for living healthier. Health coaches are miles ahead of the game.” And, he states, ”those coaches that are armed with a background in kinesiology, physical therapy or personal training, are going to be the leaders in the next decade when it comes to infusing a sensibility into people that is effective in treating lifestyle induced diseases such as high blood pressure, diabetes, obesity, chronic pain, and premature heart disease.”

Two years into this conversation with Bodysmart readers, this new found perspective on health continues to take shape. Readers have progressed from asking, “What is the quickest way to lose weight?” to “What exercises should I be doing to be healthy?” “Is cardiovascular exercise better than weight training, and should I be doing both?” “I am exhausted after work, is it a good idea to exercise when I am so tired, as I have high blood pressure?” Questions such as these are inspiring to hear as they indicate a smart trend in thinking. A trend that recognizes that life is about feeling good about ourselves, our health, and what we can obtain that brings us a satisfying life.

Being Lean Makes Us Feel Good
However, as a trainer, I don’t want people to feel I am downplaying one’s desires to lose weight and look better. We all want this. Being lean makes us more feel alive, more in tune with life, more vibrant, and more satisfied with our physical appearances.

The reason I am so excited about this new trend in thinking is that positive psychology tells us that when it comes to weight loss, focusing on weight is futile, but focusing on behavior change is central to shedding weight for a lifetime. “With an emphasis on the power of mindfulness and positive lifestyle strategy planning we can actually begin to see people change their lives. In most cases body composition changes and people lose weight, feel better and become more satisfied with the way they are focusing their energies,” says health coach Sandy Moore of Boulder Colorado. “Health, Moore says,” is viewed more as changing behaviors vs changing body fat content.”

Changing Behaviors is Essential
In my 10 years as a personal trainer and health coach, I can attest to the fact that those that lose the most weight and keep it off, are the ones that have learned to change behaviors. In my practice people are aware of behaviors they do not want to change and they let me know. This is an important point, because we can’t change what we don’t want to change. And that’s OK. The important aspect is to get started on behaviors you feel ready to change. One should have no feelings of guilt. This is the old way of thinking. Just change what you want to change now, and keep it simple. You will progress. You will feel better. You will see results. There’s no hurry, but you must go into these changes with a positive spirit by making them manageable and meaningful.

Without a doubt this new focus on behavior strategies accomplishes the ultimate goal, which for most is losing weight. But many people still are not aware of how health coaches assist their clients. Everyone knows what a personal trainer does, but not everyone knows what a health coach does.

What is Health Coaching?
Health coaching can be described as a newly emerging profession that focuses on developing a partnership with individuals who are interested in improving their health status in order to enjoy a more vital and vigorous lifestyle. It has its roots in the findings of behavior scientists who have shown that one-to-one coaching is among the most effective approaches to helping people make and sustain improvements in their lives. A coach enables change by focusing on the client’s stated needs, values, vision, and personal goals in order to bring about his or her physical and mental best.

Weekly strategy planning with the client in a conversational setting is a large part of what a health coach does. At first glance, it often appears that “little work” is taking place. After all, most of us are conditioned to what we see on TV, for example, with the Biggest Loser television show, and how they have their clients exercise physically hard. It seems we are conditioned to think that the more physical exercise we do the, the more weight we will lose. This is rarely the case, and people are beginning to understand this fact. Don’t misunderstand me though, as health coaching involves quite a bit of strategy planning in exercise adherence. But for those that are most successful, balancing exercise with healthy eating changes is an absolute must in any successful weight loss plan.

Weight Loss is Best Accomplished in Collaboration With Others
For me personally, most of my clientele have a weight loss goal. “OK,” I’ll say, “you want to lose weight? Let’s set a three month weight loss goal. Now, forget about it!” Many look at me with questioning amazement. But only briefly. To tell you the truth, many are relieved. And that is exactly how I want them to feel. Think of all the times you were caught up in negativism while trying to diet. Wasn’t it a constant struggle of feeling good about yourself then bad about yourself? Now ask yourself if this is really the way you want to diet. Like so many things, learning new skills is best addressed with a positive spirit and with a collaborative partner that has an interest in you. Most successful businesses are those whose top people are coached and partnered in a collaborative effort to breed success. This idea, I am happy to report, is taking hold in savvy weight loss communities across the nation. And we fortunately, here in the Ponte Vedra and St. Augustine areas, are a part of that community.

Let’s continue to build a smarter community. Together we can realize a more abundant life. One that is free of obesity, lifestyle induced diabetes, high blood pressure, high cholesterol and all diseases that can be attributed to our lifestyles. Besides, looking good, feeling good and performing great is central to our continued good health!

A while back, I started a project called Movement is Life, which is still running and provides many of my clients with weekly progressive online cardiovascular exercises designed for healthy living and weight loss. As I look back into why it has taken off, I realize that movement is the impetus for creating a rational mindset that is open to sensible weight loss expectations. Because of that, I am ready to offer an extension of the Movement is Life program that may be helpful to you called Movement is Life-Changing the DNA of the Traditional Dieter.

This Isn’t a Lose Weight Quick Scheme
There are dieting marketers aplenty who will tell you that you can lose 21 lbs in three weeks with their time tested formulas. I’m sure some of those gimmicks work rather well, and I am not saying that some folks aren’t making that kind of success, but that’s not what I am selling. With Movement is Life-Changing the DNA of the Traditional Dieter, you and I are going to look over several things, from what affects a woman’s resting metabolic rate/what affects a man’s resting metabolic rate, to elements of a successful over age 50 weight loss plan, increasing your human growth hormone naturally, why baby boomers gain weight, weight gain and menopause, to why we overeat and how to begin the process of change. None of what I offer will fall into the camp of “lose weight quickly,” and so, if that’s the goal, you might look elsewhere.

We Will Talk About Motivation As Well as Actions
Wishful thinking is okay. Turning it into a vision is central. Wanting to lose weight via exercise and better eating habits is a must. If you are a person that wants to stop the process of aging prematurely because of poor exercising and eating habits, then this program is for you.

Don’t Quit Your Current Exercise or Eating Plan Just Yet
We’ll cover different topics every week, and along the way, you’ll find some things that resonate with you and others that won’t. Additionally, every single week for 10 weeks you will receive a cardiovascular plan designed specifically for you that is not a cookie cutter plan. Don’t jump into this whole hog and think that you will be changing everything all at once. Instead, let’s figure out what works well for you, how you intend to make some changes that are not drastic and keep you feeling motivated about being headed to a better way of life. Let’s see if we can find what makes you healthy, happy, and lose weight. I’m not selling desperate attempts at weight loss. BodySmartWay is selling sensibility.

If This Sounds Interesting
If you are interested in learning more, give me a call at 904 501 6002, or just sign up here on my blog at www.bodysmartinc.com and go to Movement is Life. The weekly online coaching plan, Changing the DNA of the Traditional Dieter, although not indicated on my blog here will be included free if you sign up with the Movement is Life plan by Februuary 29,2012

And if not, a new potentially useful post is coming out soon.

Our Wealth is in Our Health,
Kim Miller

Many of you have been reading my blog for a couple of years now. And it has occured to me that often times I write very differently than other health writers. This may be viewed as a positive trait by some yet a negative trait by others. Hopefully you are in the former group!

The reason I mention this is that one of my readers recently brought to my attention, that although my blogs are interesting( thanks!), they often lack “step by step approaches” to bettering his health.

Well this got me thinking, and what it evolved into was a 17 hour weekend of pondering and writing on the topic of ABOUT. I asked myself the question my reader was basically asking me “What are your blog posts about? And Why do you write the way you write?

Below is what I came up with. Many thanks to my questioning reader. If it wasn’t for him I may not have done the needed work to help me, and in turn help you get closer to your vision of what your healthy life can be!

What is This Blog ABOUT?
It is about becoming lean, fit, healthy, and strong by focusing on the 5 essentials of healthy living you see on the clipboard.

It is not about focusing on the gimmicks of weight loss tactics that surround us daily in the media. It is about the The BodySmartWay of bringing health, pleasure, and satisfaction back to the way we live by focusing on keeping our health needs simple, realizing that movement is life regardless of disabilities, surrounding ourselves with positive influences that encourage our efforts, understanding the need for human help in change, and progressing through lifestyle challenges without the high stress factor of desperate attempts.

Inside-Out Approach
Most of my adult life I’ve taken an inside-out approach to living. An inside-out approach to healthy living means focusing on all the areas of our healthy lives we have control over instead of those areas we have little control over. It means paying less attention to the goal, whatever it may be such as weight loss, decreased blood pressure, decreased blood sugars, increased bone mass etc. and emphasizing only the skills we have or can acquire to arrive at the goal.

What Did I Do?
As a young adult, I had a propensity to break everything involving fitness down to the most detailed of factors. When I was 14 and planning the outline of training runs I would implement to obtain my personal best 10 kilometer run, it occurred to me that there were many things I could control in aiming to achieve a faster time.

I listed everything that came to mind that I could control to give me a faster time. Here’s a peek at a partial list as noted in my journal of May 1977.

1. Eating better to run faster
2. Inspiring articles to run faster.
3. 8 hours of sleep to run faster.
4. Daily stretching to run faster.
5. Relaxation exercises and afternoon naps to run faster.
6. Appropriate recovery days to run faster.
7. Eating less to lose 8 lbs to run faster.
8. Carbohydrate loading to run faster.
9. Running faster shorter distances to run faster.
10. Keeping hydrated to run faster.

My full list included many more details of an ideal training regime. I tell you this for two reasons. One is to say that an inside out approach with all its controllable features is a great start for bettering ourselves and our individual goals. But the second reason I tell you this is to illuminate what I learned that is even more important than simply trying to control everything in my life. What I learned about myself convinced me that although an inside-out approach is great thinking, it must be a “Focused What Matters Most Approach” that ultimately aids in achieving healthy living goals. Let me illustrate.

Here’s What I learned About Myself
I learned there are many things I can control in my life and in running faster in general.
I loved writing a grocery list each week of healthy foods that could help me run faster. I loved just going out and running at an easy pace with no regard for time. I loved consuming just the right amount of water as suggested by the Runner’s World Magazine Team; I loved stretching my limbs out under the oak tree on our front lawn after a long training run. This was all good stuff as a child growing up. It set the stage for feeling confident that I could control my destiny.

I soon realized however, that for all my hard work in controlling the above features to become a faster runner, I was really taking the easy way out. It was a rough but needed reality. I conveniently got bogged down in all the minutia of how to run faster, and chose to ignore the 2 most beneficial controllable factors on my list that could make me a faster, more efficient runner. I’ll tell you what these are in a moment.

Within 3 months of implementing these two factors from my long list, I ran my first sub- 40 minute 10 k run. Always priding myself on taking an inside out approach to running and learning I finally came to terms with what was really occurring. I focused on those things I could control that were easy. That’s correct, easy. Those articles I read about in Runner’s World Magazine that were going to take me to the next level as a runner: stretching, drinking more water, taking naps, carbohydrate loading, and running slow and long were easy to implement. I enjoyed all this detail. But….

I was derailed in my thinking. I was derailed by all the seemingly important detail I read about. I allowed all the easy to implement information to become most important while ignoring the 2 most significant items on the list that were holding me back from reaching my 10 kilometer running goal. Sadly, I conveniently ignored these two factors :

1. More intense fast short training runs.
2. Eating Less.

Leaving the long list behind and scribbling a few sentences aimed at helping me run my first sub-40 minute 10 kilometer race, I wrote:

1. What Matters Most: Run faster, harder, shorter distances in training.
2. What Matters Most: Lose 8 pounds.

How Can This Blog Help Me, I’m not a Runner?
Many of you want to lose weight, become more fit, and increase your chances of maintaining the lifestyle you enjoy currently. You are aware that high blood pressure, high blood sugar, increased cholesterol, and high triglycerides are all markers of a poor quality of life to come if you do not make lifestyle changes now. You also may realize you are tired of living in the constrained box of life that comes with increased body mass indexes. You know a change in your body weight not only reflects better on how you look, but also in how you feel about your life, your relationships, as well as your attitude about life and living in general.

We Are Inundated With Too Much Information For Real Change to Occur.
On a daily basis we are inundated with do-this-don’t-do-that kind of thinking.
• Sip this juice to rid yourself of diabetes.
• Eat this fruit to drop a size in two weeks.
• Reduce back pain with this one super exercise.

The list goes on. The “How-To” articles are endless. We do not need more dieting techniques to try out, exercises to implement, more vitamin pills to swallow, more varieties of waters to drink, or a more abundant range of food items from which to choose.

“Experts” have told us what to do and how to do it for far too long. Ironically, we are not becoming any leaner as evidenced by our government’s 2011 health statistics. And paradoxically we are becoming less happy in our desperate attempts to lose weight and become lean, fit, energetic, engaging, and satisfied with our lives people

Through the BodySmartWay’s complimentary articles, online and telephone coaching/training sessions, and products, it is my hope you realize there is a better way of being while striving to obtain a more lean and fit body image. You will hopefully see that gaining a BodySmartWay perspective, allows you to smartly de-emphasize the actual weight loss goal, better health numbers, less body joint pains, or just a more physical way of being, and concentrate on the most important behaviors that Really Matter Most in reaching your personal lifestyle goals.

Having been in the fitness fields my entire adult life, and having worked with hundreds of clients of diverse backgrounds, I am excited to report there is a definite trend in a smart direction. Savvy people do not want to be anxious desperate dieters haphazardly trying out advertising dieting tactics and fitness tips with no clear vision of how it makes sense in their lives.

What is That Direction?
People are becoming smart about exercising. They are becoming smart about eating for health, and yes, for pleasure too. And people are relaxing and working in balance, forming meaningful relationships, and realizing the value of why dieting without perspective and with too much needless information is short lived.

Worlds are Changed by Perspective. Lifestyles Can Be Changed By Perspective.

We are gaining a new perspective and it shows. We know we need more inspiration, and less ineffective information. We know we need more people helping people make sense of living a life of health, pleasure and satisfaction, while improving in a meaningful manner that is sensitive to individual lifestyles, ways of learning, and ways of being. Fortunately, the more I engage with people, the more hopeful I am they are becoming increasingly savvier in their lifestyle approaches. They are realizing the old ways of dieting and striving to live a healthful engaging life are old style thinking. Increasingly, today’s consumers, I am happy to report are refusing to get inundated with all the healthy living hype and are focusing on What Really Matters Most in achieving healthy, fulfilling, more fit, lithe lives!

This Blog is about What Matters Most
I Hope it Helps.

Best Regards,
Kim Miller

Do you ever wonder why you are successful at managing your career, your kids, your budget, and your often crazy social calendar, but for some mad reason, you can’t manage your weight? You’ve got what it takes – you just need a little coaching.

“Do not look for expensive cures, new age fads.
Examine your thinking.”

~ © Alison Stormwolf ~

This Advice from poet Alison Stormwolf, is projected on a screen before each health seminar I host. This candid saying serves as a reminder that healthy living is about controlling our minds. On first appearances, it seems out of place in a healthy living seminar. However, as the weeks progress, members within the group are not only more aware of the mindset needed for healthy change, but are more capable of producing the actions needed to live a more healthful, energetic, and carefree life.

With no mention of weight loss as an outcome of the group health coaching seminar, you may be thinking, “So…. tell me ….how much weight do the members lose?” Good question, since losing weight is on many people’s minds as we enjoy mid summer activities. Let’s revisit this question of weight loss for a moment though, as some perspective needs to be shed in order to get up to speed on why focusing on health living perspectives vs. dieting information results in not merely a leaner, lighter, stronger and more beautiful body, but is a more effective and savvier approach than the old school mentality of “munching on celery while secretly craving corn bread.”

A little healthy living perspective on information overload
“I Can’t Think!” is the title of a recent health article by Sharon Begley in Newsweek magazine. Decision Science has only recently begun to make sense of research on how the brain processes information, but scientific evidence is suggesting we are living in an age of info-paralysis that is very difficult to prevent. Scientists repeatedly show that increased information leads to objectively poorer choices, and often times down – right bad decisions. In our health information overload society where we’re inundated with “do this – don’t do that, eat this – not that” kind of logic, it seems we are doomed for failure when it comes to healthy living and weight loss attempts.

What is a person to do? Psychologist Joanne Cantor author of the book Conquer Cyber Overload and Professor emeritis at the University of Wisconsin, says, “it is so much easier to look for more and more information than sit back and think about how it fits together.” When it comes to dieting, you’ve probably surmised, this is what’s happening to many of us who read countless articles online, in our e-mails, in e-books, paper books, not to mention( sigh) all the dvd’s, cd’s and I pod downloads we listen to in the hopes, by osmosis, we’ll lose weight, get fit, and live happily ever after. If our busy lives could be that easy!

Growing body of evidence
There is a growing body of evidence concluding that a more reasoned, mindful behavior style approach is not only more effective to weight loss, but most effective in keeping weight off for good. Increasingly, many coaches today trained in the area of positive living and healthy weight loss are turning their clients on to a behavior style approach for lasting change.

Coach Kellie hall of Atlanta, Georgia explains to her clients how behavior change is most difficult initially, but that the results can be life altering . “Change is most difficult in the beginning, in large part due because our habits are ingrained in the neural pathways in our brain. By repeating a new behavior over and over, and in small increments, such as eating fruit for dessert instead of pie, we are forging new pathways in the way we think and act.” Thanks to neuroplasticity which is the ability of our brain to change in response to new experiences, we have the capacity to change our habits, creating new neuropathways, and experiencing life in a whole new, more engaging, more meaningful, and more effective manner.” This new behavior which was once monumental, she explains, “becomes automatic when a behavior style approach is fostered.”

In my field of health coaching, potential clients are coming in restless. They know they need to lose weight, but they also realize changing behaviors is no longer an option. This is a good thing however, as it signifies a needed mind-shift that is necessary for real and lasting change to occur. In the past I would have to convince people of the merits of losing weight through behavior change, but now they are increasingly coming in with a driven sense of purpose for a smart plan that compliments their lives but yet is inspired by their own talents, strengths, motivations, and desires. I like to kid my clients and say what I do is make them smart. In reality, they are the smarty pants. I just nudge them along until they see how to make sense of applying the most personally meaningful health information smartly, just as they do with their own careers, families, and social affairs.

Stop the Busy work
In your desire to lose weight you may have found it easier to keep reading the vast amount of information, than to process what appears to be most important. If this is you, here’s where to begin. Make no bones about it, smart savvy readers know traditional dieting is not the answer to losing weight. We are looking for solutions to lose weight, feel better, and look better, and know that ultimately changing behaviors is a definite must do. Here’s how to begin. Read the following.

Note the mind-shift needed and start putting healthy living into action today!

Step One: Use movement to inspire you

Mind-shift needed
Movement has the capacity to inspire a vision of how we want to live and feel.
Move more daily. Tell someone. Start today. Worry about the details later.

On the opening day of my healthy living seminars, I encourage clients to begin their daily routines with exercise. The act of moving our bodies makes us feel better about ourselves, has the capacity to inspire a vision of how we want to live. And it makes us feel better about our lives in general. Movement sparks in us a desire to do better at whatever we do!

One client of mine illustrates this ability of exercise to enhance her life when she tells the group, “I went for a walk yesterday and without even trying I ate less at dinner.” This is the power of what exercise can do. “It makes me feel more alive”, says another member, “It makes me realize there are other things to do besides eating.” Don’t get me wrong”, she continues, “I still enjoy eating, and I know it’s ok to like to eat, but I am beginning to feel more satisfied and in control of how much I really need to eat. Eating is more enjoyable when you know you did a little work for it.”

As a health coach I encourage people to expand on these thoughts. Talking cements these connections in place so we’re more apt to continue healthful ways. We don’t get all emotional. We simply tell it like it is and carry on. This, to me, is the beauty of how others who are in similar situations can propel themselves forward. Exercise, combined with articulating connections undoubtedly helps us to see more clearly the possibilities of how we can, and will lose weight. Tell a friend. Tell a spouse. Your life is important. But just go out and exercise! We’ll work on the details later.

Step Two: Seek Progress Not Perfection

Mind-shift needed

Seek progress not perfection. Do not use perfectionism to quit trying.

Action needed
Take baby steps. Start small with exercise and healthy eating changes.

Coach Kate Larsen said it best in her book, Progress Not Perfection: Your Journey Matters, when she illustrates the importance of progress as a means of measurement instead of perfectionism Too often it seems we get caught up in this all or nothing attitude. You’ve heard it before, “I’m going to lose weight; I do nothing half way and this includes weight loss!” These people typically fail, and often are the ones that use this approach as an excuse to stop trying to lose weight and get healthy. “I’m a capable person. If I’m going to do this it will be with gusto – exercising 2 hours a day and eating nothing but clean food. That’s just the way I am!” It may sound heroic, but the truth is, ironically these actions reflect the opposite. They have used perfectionism as an excuse to stop trying.

Don’t let this be you. Weight loss is not about being perfect. The true heroes persevere, and do not use this mindset as an excuse to give up. A persevering mind is a strength. Let this be you.

Step Three: Focus on what really matters in weight loss

Mind-shift needed
Savvy people don’t get caught up in all the hype of dieting tactics. They get down to business and get the job done.

Action needed
Stop reading expert advice tips. Get real. Eat less of whatever you eat and get started now.
“Should I eat only protein and vegetables at dinner time? Should I eat fruit with every meal or just in the morning?” Here’s my best advice to you if you feel inundated with do- this not- that kind of information – stop reading. It’s paralyzing you into inaction. Here’s what you need to know. You will lose weight if you eat three quarters to half of what you normally eat during most meals of the day. That’s it. “Really”, says one client, “I am so tired of all the information out there.” When asked to describe what he feels is holding her back from losing weight, she pauses and says, “I just eat too much. But then sometimes I hardly eat, and then I eat again too much.” I can’t tell you how often I hear this in training and coaching clients. It’s ok though. Awareness is the first stage of weight loss.

We all know what to do. We’ve just allowed ourselves to get consumed with tidbit dieting techniques because that is how advertising affects us. However, advertising cannot get all the blame. Too often we use dieting techniques as a diversion to keep from doing the real work of eating less.

Make it your job to focus on decreased food consumption regardless of what you typically eat. As with exercise, we can work on the details later. It’s not necessary to change everything all at once. Eating less works! And it works with whatever foods you are familiar with eating. You will see beautiful results. You will feel beautiful results. Think about this. Really! We are silly. “We must start thinking rationally again!” By the way these are not my words, but the words of one group member that lost 17 pounds in 11 weeks.

Step Three: Weigh yourself to keep awareness

Mind-shift needed
Don’t be afraddy cat of the scale. It’s a valuable tool that keeps you aware. Recognize the power of accountability.

Action needed
Weigh yourself daily; naked if you must. Record to further cement your conviction.

Awareness is Key Factor to Weight Loss
Weigh yourself. It’s ok. A daily “weigh in” compels us to be aware. You will hear different opinions on this, but those who weigh themselves daily hold themselves accountable increasing their resolve. Weighing ourselves helps because it compels us to be aware. If you don’t think this is true, then consider if you ever purposely did not weigh yourself after a day or two of eating too much. You did this because you did not want to deal with reality. Getting on the scale daily is a tough discipline to establish, not physically of course, but mentally.

We love to be weighed when we know we’ve lost weight, but the challenge is to weigh ourselves after a full day of eating too many calories. This is where most people stop.

Go ahead, get on the scale. Let reality set in and get going again. Keep in mind that it is all about progress not perfection. You will lose the weight you need to lose to feel better and look better if you keep this mindset and commit to simply continuing on. “Think of it this way”, says one client who lost 42 lbs, “It’s not like you are starting all over again when you get on the scale and your weight is up, you are just continuing with trying to reach your goals and life goes on. If I got upset about a weight increase every time it happened, I’d never lose weight. I have to keep on moving. It’s the only way. And the sooner you realize it, the better. “

It is insight such as this that has helped me as a health coach and trainer realize that weight loss is best done in the context of joyful living. And this is the 5th mindful connection that if acquired can help you not only lose weight and keep it off, but will elevate your life in ways you’ve never imagined.

Step Three: Live joyfully while losing weight

Mind-shift needed
We change best in the context of positive living.

Action needed
Exude confidence and good cheer as you go about your weight loss journey.
Live joyfully while losing weight. Sounds a little hokey I admit, but this field of health coaching changes not just those who I assist, but it has changed me as well. Years ago, I never fully realized the impact positive living and attitude had on our ability to change. Like everyone else, I did not discount its significance, but I never gave the idea that we change best in the context of positive living the status that it deserved.

Since the time I began coaching, I’ve learned much about what positive living really means, and especially what it means in changing some of my own behaviors. What prompted me to include positive living into my own seminars is that I was seeing a pattern of how people dealt with weight loss.

Many people literally tried to make their life miserable while striving to obtain a desired weight. One 40ish male said he was going to work out 3 hours a day until he lost 20 lbs. I thought to myself at the time that reality TV was making his life miserable.

Another woman said she was not going to go out with friends until she was thin. Another client admitted that in years past she would punish herself while dieting by not letting herself go on vacation until she weighed a certain amount. Maybe these extremes are not indicative of how you lose weight, but what I know is that we have to stop the insanity of punishment as a means to better ourselves.

During times of behavior change we need to be driving ourselves in the opposite direction. We need to ask ourselves how to establish an environment that is conducive for healthy change.

Scientists know rewards are central to continued behavior change. We should be rewarding ourselves after a day, week, or month of behavior changes. Our brain functions best with a reward system and scientists have unlocked the secret that cements the newly learned brain connections so necessary for lifelong change. I tell my clients, “Go ahead. Make your environment beautiful. Reward yourself for doing a fine job. Go to the movies. Go out and enjoy your vacation. Have a party for friends and enjoy it all. What really is the point of losing weight if we are not experiencing life as it is now?”

In essence, whether our goal is to lose a few pounds or many, waiting to be happy and content with all things in our life before we begin a plan of healthy living should not be a prioroty. Go ahead and begin today. Follow these five mind-shifts, and get moving with a more enlightened, smart, and savvy weight loss approach illustrative of today’s new generation of smart weight loss losers!

Our Wealth is in Our Health,
904 501 6002

Two years, nine months, and some odd days ago, I described to a friend the perfect day. I would live as the old country Italians lived. There would be no rigorously set schedules to follow. The day’s work, play, family attentions, social gatherings, and personal responsibilities would flow freely, and naturally together.

As a young adult, many of us had few major responsibilities. There were no pressing concerns other than to play, learn and do a few household choirs. The challenge for me as I described to my friend, would be to revert back to those carefree young adult days while maintaining a full time career and family responsibilities.

Today, almost three years following that conversation, the minutes and hours which define specific responsibilities are nicely blurred, and the mindset needed to live carefree continues to be ingrained. I can go about my daily life, living and breathing what I love to do while balancing out responsibilities of daily living on my own schedule.

Coming from descendants in Italy, I may have an advantage in developing this old world vision of what my life could look like, but the greater advantage I see as a health coach is the realization that healthy living involves more than just working out and eating right. Healthy living involves such simple acts as opening our homes and inviting friends and family that inspire a sense of carefree purpose and joy in our lives.

This time of year it seems is a great time to reflect on how we may beautify our homes and gardens not only for enhancing our own enjoyment and healthy living I.Q. but for our families and friend’s as well.

With the arduous workloads you will be doing to carry out your home and garden plans, I’ve devised a list of 10 stretches that you may do after the day’s work is complete. Stretching is most effective in preventing increased stiffness if it is done right after physical activity. For best results implement them twice daily until soreness/stiffness subsides.

1. Supine Back Flexion – on back bring knees to chest and wrap arms around knees.

2. Supine Back Extension
– on back with knees bent, raise hips and buttocks 10 times holding for 5 seconds at the top of the extension.

3. Supine Torso Twist- on back with knees bent allow knees to fall to side of body while arms are outstretched to sides of body with palms down.

4. Supine Hamstring Stretch
– on back with one knee bent and one leg straight gently pull the extended leg toward you while maintaining a straight leg. Keep head on floor.

5. Standing Torso Extension
– with feet shoulder, knees slightly bent, and one hand on hip, extend opposite arm over head and lean to opposite direction keeping head up.

6. Standing Quadriceps Extension
– standing extend one leg behind you and gently pull ankle toward buttocks. Keep alignment tall receiving stretch in front of thigh.

7. Standing Calf Stretch – lean into wall with one leg extended and one bent. Keeping back leg heel in contact with floor, lean into wall receiving stretch in lower calf area.

8. Standing Arm Rotations – standing with knees slightly bent, rotate both arms forward 10 times the backward 10 times in large circles.

9. Standing Chest Stretch – standing with knees bent; bring both hands behind lower back while squeezing back muscles with shoulders relaxed.

10. Standing Trapezius Stretch – standing with knees bent, allow right ear to drop to right shoulder. Reverse.

Hold all stretches for 2 sets of 30 seconds except for numbers 2 and 8.

Our Wealth is in Our Health,

Do you ever wonder why you have a great attitude about your career, family, and often-crazy social calendar, but there is a little attitude adjustment needed when it comes to scheduling your daily workouts in? Here’s a secret. You’ve got what it takes – you just need a little fashion-fitness attitude to get you going.

“Fashion is not something that exists in dresses only. Fashion is in the sky, in the street; fashion has to do with ideas, the way we live, what is happening.”
– Coco Chanel

If we can’t take advice from Coco then from whom can we take advice from? Not particularly known for a timid voice, I’m sure if Chanel were alive today, she’d have a few choice words to say about attitude alterations when it comes to adhering to fitness regimens.

I had a little fun with this so you could see how designer Coco Chanel’s successful attitude can inspire all of us to build a fitter, leaner, and more beautiful body today. Take a look and see how you can develop what the French call l’attitude.

Fitness Challenge One: Out of town guests arrive for the weekend and you were just getting ready to take a long run.

L’AttitudeShe Communicated Success: For Chanel, beauty was not just about looking good. It was about presenting oneself in a way that garnered respect from the outside world and allowed one to move forward with one’s own goals. By taking care of your appearance, Chanel believed, you would be able to present yourself as a powerful and successful person, even if you were not there quite yet.

Tell yourself this:My guests will be fine. They can help themselves to cappuccino and croissants – draw a bath – and relax in my beautiful abode. I’ll arrive later invigorated and ready to have a beautiful weekend.

Fitness Challenge Two:
You set out to train for an upcoming tri-athlon, but you are having second thoughts. You’ve always wanted to do one, but are thinking it may be a little too challenging this year.

L’AttitudeShe Was Resilient: “Elegance is refusal,” Chanel said,“ refusal to give up.” Chanel never lost faith in herself. Despite having to overcome her age and her ruined reputation, she was able to make a comeback in the industry at the age of 71. She reinvented her designs and gave them a fresh spin, which helped make her company a leader once again.

Tell yourself this:
Be elegant. Mind, body, and spirit are strengthened by challenges.

Fitness Challenge Three: You are at the end of a long day and you are tempted to scrap the workout session with your trainer.

L’AttitudeShe Was Inspired: Chanel once attended a masquerade ball dressed as a figure from a Watteau painting. The compliments she received for her outfit prompted her to turn it into a woman’s suit. Everything from paintings, to men’s clothing, to architectural shapes, to simple flowers served as inspiration for Chanel and wound up in some form or another in her creations. By looking to the ordinary in order to get ideas, Chanel was able to create the extraordinary.

Tell yourself this: I’m in need of a mind-shift. I have the mental flexibility to get inspired by my surroundings even when they seem ordinary. I can do this, and make my life extraordinary.

Fitness Challenge Four: You’ve been traveling all weekends and finding time for fitness has been rough. You know if you wear comfortable shoes while traveling you could sneak in some walking time, a few squats, and maybe a few wall pushups while at the airport, but you think to yourself, “Style is so important- high heels are an absolute must.”

L’Attitude She Was Different: From her style, to her personality, to her marketing, everything about Chanel was unique. She brought a new vision of women’s fashion to the industry and, with its boyish qualities, simplicity and clean lines, she revolutionized the field. She brought fashion down to a practical level, all the while maintaining a sense of class and elegance that appealed to the elitist of women.

Tell yourself this:
Confidence is key to pulling off anything. Besides, I’ve got class. I’ve got elegance. I can pull this off. No problem!

Fitness Challenge Five: You have been scrambling all day long at work. You’ve just noticed that you failed to pack the correct attire for your lunch break workout. In your workout bag you have your husband’s gym shorts, an old tattered – shirt of his, and your gardening tennis shoes.

L’ Attitude
She Was Daring: She fashioned elegant women’s dresses out of the same material that was used to create men’s underwear, and at a time when women weren’t even supposed to be thinking about men’s underwear. She cut her hair and wore loose clothing when society told her she should have long, flowing hair and tight corsets around her body. Chanel was willing to take the risks she needed in order to reach the top.

Tell yourself this: If it’s good enough for Coco Chanel, it’s good enough for me!

You can get an attitude! And Chanel can help!

Lifestyle change is about progress not perfection. Today is the 15th day of a 6 -week journey on the path to feeling good, looking good, and performing great at any age. We begin the 3rd week of our trip by exploring today’s mind connection- progress not perfection. But pause for a moment before continuing and ask yourself these 3 questions –

+What cardiovascular exercises have I engaged in this week?
+What muscular strength training exercises have I begun?
+What stretching exercises have I incorporated into my day?

Congratulations to those of you who are actively following
by putting healthy living into action! You are doing well!

Get Focused Review your commitment to the following powerful instigators of lifestyle change. Use a 1 to 5 rating with 1 being a low level of commitment and 5 a high level.

Tally each category.
Use the following to assess your commitment to changing your lifestyle behaviors –
Total of 20 – 25
Signifies a high level of commitment to lifestyle change. I am confident you will improve nicely on your own. If you feel the need for technical training, have fitness questions that need addressed, or if you believe you are ready for huge gains in physical fitness and energy levels, then seek out a health coach/trainer. Motivation can wane so seeking a trainer/coach is always an option if needed.

Total of 15 – 19 Indicates you have potential for making some improvements on your own, but should consider a health professional if a minimum score of 20 is not obtained within 3 weeks.
You are motivated but too little for big changes to occur. Often people whose motivation is at this level tend to vacillate between seeking the help of a professional and not seeking help. When opting for the latter, discouragement abounds and feelings of a failure often cause further inaction. Hiring a professional is an option to be considered sooner rather than later.

Total of 14 or Under Signifies a lack of motivation. Do not despair. Often an experienced coach will help you work through finding motivation. While it is true that only you can do the work, similar to many important tasks in life, the support of a trained professional can make the difference between success and failure. So if you lack commitment, if you lack motivation, consider continuing along the road to lifestyle changes by enlisting the aid of a trusted coach/trainer

Rate Yourself In Each Area Use movement as inspiration – Rating 1 – 5
Think progress not perfection – Rating 1 – 5
Focus on what really matters in weight loss Rating 1- 5
Weigh Yourself Daily Rating 1 – 5
Live Joyfully While Getting Fit 1 – 5
Total _______________

Be reflective. Be frank with yourself. Rate yourself now before focusing on this week’s mind connection number two.

Progress not Perfection Too often we expect perfection when seeking to lose weight.
“I’m going to lose weight. It’s going to be all or nothing. I do nothing halfway and this includes weight loss!”
These people typically fail. Complicating matters, this approach is often used as an excuse to stop trying to lose weight and get healthy.
“I’m a capable person. If I’m going to do this, it will be with gusto – exercising 2 hours a day and eating nothing but clean food. That’s just the way I am!”
Heroic? Questionable.

Perfectionism need not be used as an excuse for not persevering through lifestyle changes. We all fail in fully living up to our own ideal expectations. Those that assess and adapt their behaviors without judging too harshly will do well. Weight loss is not about being perfect. A persevering mindset is what matters.

This Week’s Plan/Review Assess your commitment, and act on plan by using the rating chart above. Continue designing a plan implementing the three types of activity; cardiovascular, muscular strength/endurance, and stretching. Remember, this is simply a beginning. There’s no hurry to figure things perfectly. You will figure it out as you go along. Most importantly, assess and revise -have fun-and eat less. I’ll see you back here soon.

What does your desk look like? Here's picture of my work... on Twitpic “We are not only what we read, we are how we read,” says Maryanne Wolf, a developmental Psychologists at Tufts University and the author of Proust and the Squid: The story and Science of the Reading Brain. Wolf contends that the style of reading promoted by the Internet puts “efficiency” and “immediacy” above all else and that we may be weakening our capacity for the kind of deep reading that emerged shortly after the printing press came into play. When we read online, she says, we tend to become “mere decoders of information.” Our ability to interpret text, to make the rich mental connections that form when we read deeply and without distraction remains largely disengaged.”

Google, and other search engines thrive on loads of information. Of course it has its pros and cons. As a writer, it is a godsend. I can get research, get quotes and not have to sift through any books or go to the library. The downside is that I have slithered down that superficial road of just finding information, but not really interpreting it or making the mental connections that are necessary for thoughtful reading to occur.

The point is that we may be heading down that same superficial road with diet and exercise. We are, I believe, heading deeper and deeper down that road of trying to be healthy by educating ourselves incessantly with internet health information. Something is missing. It seems to me that we may be confusing the very act of reading health information with actually implementing the health information. Writing in the July issue of Atlantic, Nicholas Carr relates how the London Scholar Group from the University College in London has been studying the behaviors of internet users and that what they found was that people using the sites exhibited a “form of skimming activity,” hopping from one source to another and rarely returning to one source they’ve already visited.

Are we receiving a lot of information, but processing it the same way we are reading it – by skimming? Ironically diet and exercise for good health and wellness calls for just the opposite. We need to design a plan and stick with it. We tweak it only after we have sustained an effort for a considerable amount of time, and additionally have assessed it for it’s worthiness in helping us to achieve our health goals.

It’s ironic, as we get increased information on diet and exercise, we get more of the health problems associated with obesity. The state in which I live, Florida, one news station reports, is the most obese state in the nation. Do we need to consider that there may be a direct correlation between our style of reading health information and the future of our wellness?

Our Wealth is in Our Health
Kim Miller

I read an article the other day by an author who intrigued me with a statement that seemed at first to be contradictory. He said that in order for big changes to occur, we basically have to say, ” I give up.” The article was a little more philosophical than I like, but the idea of giving up or giving in to change is something I can relate to in my field of health and wellness.

Before it appears that I am encouraging mediocrity in the area of our health, I should tell you that it is quite the opposite. If we want to make lasting improvements in our health and fitness goals than we need to consider there is much to be gained in starting off with a clean psychological palate. Can we forget about our past victories and triumphs and instead focus on where we are at this given time? Can we focus on what our healthy minds and bodies can achieve regardless of what we have done or did not do in the past? And most importantly in my mind, can we imagine how we will feel as we go about our daily lives improving and progressing in the area of our health? No doubt there will be challenges along the way but the good news is that people are resilient. Our muscles can grow at any age. Our bones can grow at any age. Our cardiovascular output can increase at any age. Our flexibility can increase at any age. And perhaps most importantly, our minds can grow and change at any age.

For me personally, “giving up” has been a useful tool for me as my health, wellness, and sporting goals have changed substantially throughout the years. What hasn’t changed is the feeling that I get from the way I live my life on a daily basis. Although I may not be able to run a 5:30 mile today, I still derive the same feeling that I did when I was a kid even though running is not my main outlet today.

My question to you today is, “can you surrender your past victories and or past shortcomings and work diligently daily towards retaining the feeling of being an easy going healthy kid again?

“Most people would agree that our body would rebel if we asked it to go from an eight-minute mile run one day to a six-minute mile run the next. Yet in our fervor to diet down to the perfect weight, we ask our brains to do the same by drastically changing our lifestyle habits in one day. Consider that our brains, like our body, will break down under similar demands.” Kim Miller

I only ask that you think about this. It takes more than willpower to change our habits. It takes thoughtful consideration for who we are, patience, and strategic planning for us to make lasting lifestyle changes. Consideration for small incremental lifestyle changes is an absolute must for long lasting behavior changes. Let the old way of dieting be out and the smart way to a healthier life be in! You can do it. There’s no hurry.


Success Stories

I’m Down 1.5lbs for the week and 15 lbs since beginning.  Have been busy all day at Chicos, trying on size ZERO clothes.  Even my husband cannot believe this change.  He said he never thought he’d see me this small again ever in his life!! Nice when you can amaze those hubbies! Can’t wait for my blood work in mid-July.  The numbers are sure to be amazing!! Thank you, Kim Miller.  Thank you.

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