by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’s the thing:
Last week we talked about loser proofing your mindset when it comes to losing weight and being fit. Loser proofing the mind is not psychological babble. It’s real. Now no one goes around saying I’m a loser, but some of the things we do in trying to lose weight are, well, just plain old style thinking that set us up for losing…but not body weight.
Those that are currently enrolled in 30 Days To Lean or have completed the highly successful 30 Days to Lean plan, know that I am not about losing except when it comes to helping you lose the most weight in 30 Days. This kind of losing I am all about.
You Gotta Be Clear
So many people want to lose weight especially in the dreaded middle. So what do they do? They do what they think is new style dieting: they cut out all carbs, all sugars, all alcohol, and then exercise until they are miserable. I’ve seen it hundreds of times. I don’t want you to do that. Stop it! Stop it! Stop It! In a nice way guys!
Here are two powerful weight loss tips to get your head straight. The first tip you heard last week, but I gotta tell you …it really is important. Follow me:
1. Eat! Eat and Eat! I tell my 30 Day members, ‘this is your 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. It also is long lasting so we do not gain the weight back.
2. Eat – Stop – Eat- Stop -Eat – Stop. This I call interval training for eating. You will not see it in any nutrition books but you will reap the benefits of huge weight loss if you get used to eating like we were designed to eat. This way of eating is the way many of us grew up. When we ate, we ate! When we didn’t eat, we didn’t eat! This interval training for eating sounds all fancy but it isn’t. Just know that when you eat – eat. And when you do not eat – you do not eat. The research is clear. The member results with the 30 Days to Lean program are clear. Unless you are a full fledged diabetic, fasting between breakfast, lunch, and dinner is a powerful tool. Here’s the thing: Just enjoy yourself when you do eat. Eating is such a great part of our lives. Get back to basics. Get back to truly loving food. When you do, life is so much sweeter!
I Want You to Know This
Sometimes people who do not know me think I eat only vegetables and low calorie foods. I came from an Italian pasta loving eat everything on your plate family. You showed the love by eating! So funny but this mentality is still ingrained in me. It’s different now, but in essence it is still the same. I love to eat, work, and play hard. I just have changed what I eat. Food preference really does matter in achieving an ideal weight. Nowadays, with my 30 Days To Lean plan I just want to pass on the love to you!! I am on a mission and I hope you can feel it in your bones. For now, go ahead and get started on my two tips above. It will be a great start. We are all in this together! If you end up needing some help, you can always count on me. And for that I would be greatly honored!
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
Here’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.
by Kim Miller | Aug 8, 2015 | lose your waist wednesdays, Uncategorized
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.
by Kim Miller | Aug 8, 2015 | Totally Tone Tuesday, Uncategorized
You get it that strengthening, stretching, and balance are crucial in being able to do what you want to do.
You get it that strengthening, stretching, and balance can be improved regardless of age.
You get it that your level of strength, range of motion and sense of balance needs to match life’s activities.
And you get it that strengthening, stretching, and balance play a large role in decreasing the aging process.
So Now What?
All this insight must be put into action. Don’t let it overwhelm you though. Too often we think in terms of all or nothing when it comes to change. This all or nothing approach, or what I call immersion, needs to be tempered with gradual progressive habit change otherwise we risk reverting back to old habits. Conditioning our mind to do exercise begins with small baby steps. And it should begin with baby steps since injury risk increases with age.
Here’s What I Mean
When it comes to exercise we need to acknowledge where we are at physically and where we want to be physically. Then, it’s just a matter of bridging the gap through what is called progressive overload of the body. Progressive overload simply means that we increase our training load ( example: increasing weights in a gym more progressively as it gets easy. Practicing holding a balance position longer as it gets easier. And increasing the range of motion in a joint progressively as it gets easier.)
Ask Yourself These 3 Questions:
1. Can I do the things I need to do throughout the day without getting too tired in the muscles?
If your answer is no, then you need to up your strength in the weight department. That usually means going to the gym.
Everyone has a different daily routine- some are vigorous and some are not so much. Your level of strength needs to match what you want to do. But remember, you must be wise and increase your strength progressively!
2. Can I move in various positions without feeling strain? If the answer is no, then you gotta increase your flex, called range of motion or ROM for short.
3. Do I feel balanced in various activities throughout the day? For example, I notice that some people have difficulty moving up stairs swiftly. Their ability to balance on one leg as when ascending stairs is a little wobbly. If you are feeling even a little wobbly, then it’s time to work on balance as stairs are for most people a daily living activity. * Often the wobbles while ascending stairs is a condition of leg strength too. You would be smart to practice both strength and balance.
Thinking You Need To Step Things Up?
Do these exercises several times before we meet again.
Balance
Strength
Stretch
Balance Strength and Stretch:
by Kim Miller | Aug 8, 2015 | Totally Tone Tuesday, Uncategorized
Strengthening, Stretching and Balance
You get it that strengthening, stretching, and balance are all important right?
But how do we know how much strength we need? How much flexibility we need? And how much balance we need? These are the real questions we need to be asking ourselves. Not everyone is conditioning for a chosen sport such as golf, tennis, biking, running or skiing. Some people may need just enough conditioning/toning for gardening, cleaning their homes, playing with the grandkids, their own kids, or traveling about.
Upshot Strength Question:
Can I do the things I need to do throughout the day without getting too tired in the muscles.
If your answer is no, then you need to up your strength in the weight department. That usually means going to the gym.
Everyone has a different daily routine- some are vigorous and some are not so much. Your level of strength needs to match what you want to do.
Realize
Often we think we do not want to do something we once loved, like gardening or hikes in the woods, mainly because we are deconditioned. Passion for what we used to do can often be reignited by strengthening our bodies, increasing the joint range of motion, and feeling grounded in balance. Cardiovascular fitness plays a role in heart conditioning but this newsletter is not directly about cardiovascular training.
How Do We Know We Are Strong Enough? Flexible Enough? And Balanced Enough?
When you can do what you want to do without getting overly fatigued and thoroughly enjoy the activity, then, and only then are you as strong, flexible, and balanced as you need to be.
Don’t confuse this with training in the gym however. When you are in the gym lifting weights, fatigue is what we need to aim for. Why? Because a fatigued muscle is a stronger muscle. And a stronger muscle can put up with the demands of either your chosen sport or whatever you need or desire to do daily.
The intent for many people after age 40 is usually not to be in the gym because they love it, but to be in the gym so they may be able to do what they want to do! That’s why I go. This is in sharp contrast to years ago when I was in the gym because of the love of it! Now I condition just enough for my chosen sport which is tennis, and to keep my back from caving forward from increased computer usage.
Thinking You Need To Step Things Up?
Do these exercises several times before we meet again.
Balance:
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Hold for one minute each leg.
Strength:
Hold for one minute keeping abdominals pressed in supporting back ( build time incrementally).
Stretch
Hold for one minute receiving stretch in lower back and front of thigh/quadriceps.
Balance Strength and Stretch:
Hold for one minute ( build time incrementally).
Reverse sides.
