How to Vacation Without Mentally, Physically, and Emotionally Tormenting Yourself About Eating and Drinking.

imagesGBDUD2F6Below is a question asked by a 30 Days to Lean member who lost 11.5 pounds! She was getting ready to go on vacation in beautiful Mexico and needed some advice short of me telling her “no margaritas and no beer for you!”

 

Part of the beauty of the 30 Days to Lean Program is that the process of immersing oneself in a lifestyle for a period of time, makes, as one 30 Day member said, you smarter. “Not only do you intuitively start seeking out healthy foods, “but you crave bad foods less”  Matthew, Maryellen, Sue, Rick.

Question:

What are some tips for going on vacation in Mexico short of not being able to have a few beers or margaritas?”

My Answer:

I am going to take the liberty of reframing this question and hope you don’t mind:

” How can I continue to be healthy without mentally, physically and emotionally tormenting myself?”

Here’s the thing, you must embrace key ideas, just like you have embraced key ideas with implementing the 30 Days to Lean plan.

It has been my experience that the vast majority of people know a great deal about losing weight, getting fit and making healthier choices. But they still struggle with following through- and really putting all the pieces together in a sustainable way. Hopefully the 30 Days to Lean plan has helped you put the pieces together in a way that makes sense and is sustainable.

What you need to do on vacation is to begin learning how to vacation and have the absolute best time, while feeling well mentally, physically, and emotionally, not just while on vacation but in the aftermath of arriving home. We all want to come back from vacation feeling good and not worn out because we ate and drank poorly or didn’t exercise. I think everyone would agree with this.

If you haven’t vacationed since changing your diet/lifestyle then this will be a great time for you to practice key behavior concepts. Like the 30 day plan, you will not be a pro at first so give yourself a break. In the meantime, know that as you vacation more with health in mind, it’s get easier  to  soak up feel good vacation mode, while not feeling like you are depriving yourself.

These are the key concepts I want you to focus on before you leave and while on vacation. Note that I am not giving specifics on what to eat and what not to eat. You will figure out in time, what works for you so I will not even suggest what you should and should not have.

Here are the key concepts:

  1. Exercise is great for weight maintenance ( not for weight loss – but for maintenance) so enjoy movement you love to do while on vacation like walking, biking, swimming or other feel good activity for you.

2. Know that it will be easier to lose weight while on vacation because your mind, body, and soul are at ease.  Take advantage of little stress and chill out. That margarita, hammock, and a good book may not be such a bad idea in Mexico!

  1. Know that your stress hormones are balanced more fully while on vacation so your desire for sugar, bad fats, and carbohydrates are naturally reduced. Just make sure you eat 3 meals daily and do not let your blood sugar get too low. Ask yourself if you really need a dessert each night, or if it is just something we are trained by society to think we should do?
  2. Take advantage of the great opportunity to sleep while on vacation. Sleep as you know helps us to lose weight. So enjoy every bit of it, and with no guilt.
  3. Consider vacation as a time to get into a rhythm of deepening daily gratitude. Gratitude for what we have helps us to naturally consider taking care of our own bodies by not overindulging in food or drink.
  4. Consider using vacation time as reflective time and be thankful for how far you have come in developing better eating habits. Studies show that those that capitalize on how far they have come are more apt to continue good habits.
  5. If there are foods you want to try but they seem off the plan, consider that while you are on vacation the goal should be weight maintenance. So foods off limit are just fine – eat smaller portions, and make some tradeoffs as you go about your days never worrying and having faith that you will come back home feeling and looking great!
  6. Lastly, before you depart for vacation, consider thinking about how you want to feel when you arrive back home. Then make minor adjustments in your eating and drinking while vacationing capitalizing on the above key points.

Hope this helps!  Have a margarita for me! Happy travels.

Kim

 

 

What The Heck Really Creates Exercise Habit Change?

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Hi Everyone,
It’s Totally Tone Tuesday and it’s the day we talk about strengthening, stretching, and balance.
If you’ve noticed there is a direct correlation between leg/core strength and balance. In other words, people who have strong legs and cores tend to have better balance. But here’s the thing, how do we best develop solid leg and core strength habits?
Strong legs and cores can be achieved through a multitude of ways. For people who have never weight trained before, I usually always recommend machine weights over free weights. Some trainers de-emphasize machine weights because they feel clients will enjoy the latitude of different exercises one can do with free weights over machine weights.
It’s my belief that like most things in life, starting with a solid framework from which to build from is important. In the gym this means, exercising all the major muscle groups in a structured organized way that lets the individual build strength progressively without worrying that he/she  is doing the exercise incorrectly- machine weights, once learned correctly, allow for a more structured and progressive strength foundation.
Once an individual has a solid foundation of strength progressively implemented then all the other tools in the gym can be utilized for more variety and difficulty. This is where free weights and cables come into play that offer more variety and difficulty because core and leg strength become central to lifting various weights in a multitude of planes that cannot be derived on the machines.
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Like most things in life, skipping important foundation steps decreases the likelihood that an individual will create the necessary habits for long lasting change.  In the arena of health and wellness, if we focus on foundational strength training and then progressively adapt to more difficult exercises, not only is our body ready physically but our mind is as well. This mind body balance is the difference between superficial change and real habit change that most of us seek.
What about you? Are you creating the foundation habits for long lasting change?
All My Best,
Kim

Sabotaging Your Own Fitness and Healthy Eating Goals?

Do you Find That You Just Can’t Change Your Ways No Matter How Hard You Try?

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I have an uber important question for you today. But stick with me for a minute because it may appear hokey.

Do you have a fear of eating healthy and exercising more?

Do you ever feel ready to take it to the next level, and yet sometimes find yourself behaving in ways that directly conflict with what you say you want? “I want to feel better. I want to lose this weight that is driving me crazy. I want to have more energy.”

Do  You Dream?

Do you dream of having the energy and confidence that comes from taking better care of your body, and yet you still eat crap food and never make time to work out?

If this scenario has ever happened to you, you are in good company. Many people experience this.

Here’s The Thing

Because our beliefs drive our  behavior, it doesn’t matter how much we say we want to feel good, have more energy, and lose a few pounds, if deep inside us, arriving at success in healthy eating and exercise equals some kind of pain.

My experience in working with others and with myself is that under the surface, we wonder if it is really worth all the pain ( loss of freedom with eating whatever we want to, eating out with friends and family less often, loss of time with doing more cooking instead of just going out, rejection of our family and friends who just don’t get why we want to feel really good and energized because they think we already are, embarrassment of being “picky” when eating out with others, or just plain shame that we “need to improve ourselves” when those around us do not think they need to improve themselves).

The Bottom Line

It doesn’t matter how much you say you want success.  If you believe somewhere deep inside that it isn’t worth the pain, you will not let yourself do what it takes to succeed.

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5 Step Guide to Aligning Your Beliefs With Your Actions:

Step 1: Expect to mess up. Changing lifestyles is messy. Realize that change is never a one way direction but more a zig zag.

Step 2: Get Specific. What are you fearful of? Is it thinking you will never get to eat dessert or have a couple glasses of wine with your friends? Is it that you’ll have to exercise with those gym people? These questions are so important. Write them down. Then…

Step 3: Make a promise to yourself. For example if it turns out that your fear is that you will not be able to have a glass of wine and dessert with your friends then make a deal with yourself. It will go something like this: “Hey, I know I am on a healthy living plan but if it turns out that I am not able to make sensible adjustments for having dessert and or a glass of wine at a party then we can stop this healthy living agenda immediately.”

Step 4: Start looking at positive role models who have a healthy lifestyle, exude energy, look great, and yet still occasionally have a drink or dessert. These models are all around us so start looking and admiring how they do it.

Step 5: Set an affirmation that aligns with the belief system you are trying to build. Here’s an example:” I believe that healthy living gives me the best possibility for a carefree life unencumbered by physical,emotional and mental pain.

Try it out and let me know how it goes.

All my best,

Kim

 

4 Tips- Days- Feel Better & Lose Belly Fat

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Here’s the thing. If you want to lose pounds, you need to first lose the ideas that keep you stuck in an endless cycle of yo-yo dieting.   You need to let go of the beliefs and perspectives that sabotage your goal of permanent weight loss and vibrant health.
Thinking the way you’ve always thought and doing things you’ve always done will only lead to more of the same. I’m here to say-
Stop That!
In a cheerful way!
Accepting that things have to be a little different in order to see results is an absolute must.  I am here to tell you that if your mindset is open to change, then you can do this. Following even just a few of the tips below wil be a great start in not only decreasing your waistline, but in furthering your health and vitality:
1. Eat real food. When we eat real food, which contains many nutrients, we are more satisfied, eat less, and lose belly fat. Getting adequate vitamins and minerals helps you burn calories more efficiently, helps regulate appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress hormones, and helps your cells become more insulin sensitive. Along with lots of green vegetables, include protein in every meal since studies show it keeps you fuller longer so you lose more weight.

2. Manage stress levels. Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated levels of your stress hormone cortisol cause increased blood sugar and cholesterol, depression, dementia, and promotes the accumulation of belly fat that we so commonly see in patients with insulin resistance or diabetes. You crave sugar and carbs and seek comfort food.

3. Address food sensitivities. We often crave the very foods we are allergic to. Getting off them is not easy, but after two to three days without them, you will have renewed energy, relief from cravings and symptoms, and begin to shed belly fat. Gluten and dairy are two big food sensitivities that I eliminate right off with my 30 Days To Lean Groups.
4. Get 7– 8 hours of sleep. Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones.  Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin.
If you aim to implement these 4 tips daily, I am confident you will not only begin to see belly fat disappear within 4-5 days, but you will feel so much better.
I Want You to Know This
You do not have to wait 4,5, or 6 weeks to feel really good and leaner around the middle. You must know that  a few days of diligence, and getting out of the rough, will open up your eyes to the real possibilities of becoming not just more trim, but more healthy too.

2 Tips To Shed Pounds and Loser Proof Your Mindset

imagesYIDCBV2GHere’s the thing. If you want to lose pounds, you need to loser proof your mindset.  Here are 2 ways to loser proof your mindset and get a grip on what really matters:
1. When you hear your inner voice saying, ” I know I should not eat this.”, you must stop – and switch the thought around. Ask Yourself what should I be eating and what is  important in my life. Now, having these thoughts each and every day can play havoc on our limited supply of will power, so this approach has to be combined with the second way to loser proof your mindset.
2. Eat! Eat and Eat! I tell my 30 Day members,  ‘this is their time to feel really good.’ We are not looking to see how miserable we can make ourselves as we lose weight, but instead, how happy we can make ourselves.  Losing weight in the middle is in big part about eating the right foods. Eating an abundance of the right foods is what satiates us, keeps us from having to exert will power at every turn,  makes us happier, and makes us feel and look more alive. Combine these  two tips and last week’s tips and you will be miles ahead of others in shedding weight for good. I promise.
More Details…
1. Eat real food. When we eat real food, which contains many nutrients, we are more satisfied, eat less, and lose belly fat. Getting adequate vitamins and minerals helps you burn calories more efficiently, helps regulate appetite, lowers inflammation, boosts detoxification, aids digestion, regulates stress hormones, and helps your cells become more insulin sensitive. Along with lots of green vegetables, include protein in every meal since studies show it keeps you fuller longer so you lose more weight.

2. Manage stress levels. Chronic stress causes your brain to shrink and your belly to grow. Chronically elevated levels of your stress hormone cortisol cause increased blood sugar and cholesterol, depression, dementia, and promotes the accumulation of belly fat that we so commonly see in patients with insulin resistance or diabetes. You crave sugar and carbs and seek comfort food.

3. Address food sensitivities. We often crave the very foods we are allergic to. Getting off them is not easy, but after two to three days without them, you will have renewed energy, relief from cravings and symptoms, and begin to shed belly fat. Gluten and dairy are two big food sensitivities that I eliminate right off with my 30 Days To Lean Groups.

4. Get 7– 8 hours of sleep. Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones.  Poor sleep also adversely impacts fat-regulating hormones like leptin and ghrelin.
I Want You to Know This
Losing weight should not be about how much we can sacrifice but it should be about eating great tasting foods that we look forward to eating and that satisfy us. Eating like a bird isn’t cool anymore.