by Kim Miller | Jan 3, 2017 | Uncategorized
It’s a new year and I hope you are looking forward to new beginnings!
If you haven’t already started thinking about some of the changes you want to make in your own life, you are in good company. I’ve made a few resolutions yes, but will be refining them as I go about the year. They are not nearly complete in thought, but I feel I am headed in the right direction with taking the extra time to reflect on what I want to do/change about myself this year.
I think that often people disregard making resolutions because they seem so silly when you consider that only 8% of the population adheres to them for longer than one month. Can you blame them for not participating in making such resolutions? I get the logic – the rational brain says stop the cycle of making resolutions one cannot keep. It’s safer to not make resolutions, and one even appears smarter for not participating in such erratic behavior.
But here’s the other side of this thinking. It’s ok to make resolutions. Making changes in our own lives and changing habits keeps us hopeful. And hopefulness keeps us young. We all want to feel younger and look younger, but ironically we rarely look at change and hopefulness as a quality in ourselves that can be the biggest contributor to appearing more youthful.
I don’t know about you, but I prefer to temper my two differing thoughts regarding new year resolutions by taking a softer approach to change. This year like the last few years, I set a few goals, then consider that I am on a journey, while aiming to make sense of when to laser focus on change and when to let it gently evolve.
I tell my 30 Days to Lean members that every change in life we make to better ourselves follows a U shape.
If you rely solely on your emotions to guide you, it’s likely you’ll give up just as you’re on the uptick again.
Instead, we must be guided by a larger vision for our health and how we want to live our life. We must keep the end goal in sight, even when it’s obscured by complication and frustration.
The process of developing ourselves takes work, but realize you will be navigating a series of U shapes.
There will be peaks upon which everything seems so clear and your eating and exercise is so on target that you want to share it with everyone and there will be valleys in which you question why you’re even trying at all.
It’s all part of the process, and it’s never ending. However, the key is to remain focused on your vision and embrace the journey.
As famed sculptor Auguste Rodin remarked, ‘Nothing is a waste of time if you use the experience wisely.’ The peaks, the valleys, and the struggles in between are all useful in pointing you toward the life that you want to live. Nothing is wasted. And importantly, you must remember that you are deserving of the lifestyle you want for yourself.
All My Best and Happy New Year!
* Please invite your friends and families to join my newsletter by going to my website and signing up. www.bodysmartway.com
* This year is the year I encourage all of you to Bring Your Family With You In Health.” Stay tuned. It’s how we all do better.
* Mark your calendars for January 19th at Serenata Beach Club. I will be talking about why men and women both need to focus on muscle and how best to achieve physical strength without living in a gym.
* Next 30 Days to Lean begins Monday February 6th. Don’t let the program name fool you. This is a lifestyle program.
by Kim Miller | Dec 12, 2016 | Uncategorized
There are only a couple of weeks left to sign up for the January 30 Days To Lean program (starts Jan 2nd).
If you have been thinking about joining but haven’t quite committed yet, please read a bit more here about the program.
As you know I am not about diet tactics but about real lifestyle change. People ask me, how can they lose that much weight in 30 and 60 days? So many members lose 10, 15, and 20 pounds in just 30 Days! Well here’s the thing, when you are eating real food in abundance and without all the preservatives, additives, highly inflammatory foods, and sugars/ and carbohydrates, you feel better and look better.
And when someone (me) makes is super easy for you to get organized with all of the recipes, daily meal plans and grocery lists and is there to support you through the program, it ensures success. It´s that simple.
What can YOU expect in 30 days?
You can expect exactly what my members have been seeing each and every month that goes by:
” My doctor says I can get off blood pressure meds!” Lynne Q.
” My stomach is disappearing.” Matt R.
“My tryglycerides are now in a normal range.” Christine P.
“I have less aches and pains and my joints feel better.” Peter
“I have kept 14 pounds off for over one year. These 14 pounds were making me miserable and Kim showed me how to do it. It is so easy to maintain because I make better food choices naturally and I do not feel deprived! Charlotte.
As I write this a text has just come in from a PHI member. He says I am down 19.8 total pounds after 21 days. I am noticing a change in thought behind the foods I choose to eat if I am at a restaurant or out and about.
Below are some of the reasons members decide to join the plan:
– get healthy. – get blood sugar under control
– lose weight in the middle
– feel better
– age better
– get off medications
– help my husband
– help my wife
– sleep better
– feel better while traveling
– get rid of body inflammation
– my doctor said I must lose weight
– get off diabetic meds
– be less winded when traveling
– play better golf
– play better tennis
– just feel good again
– live long enough to see grandkids marry and have kids
– my reunion is coming up
– stop being so tired
– increase my energy
– look better
– be less agitated
– keep up with my spouse
– enjoy life more
1. Sign up before the program starts in January (deadline Dec 28)
2. Receive weekly emails with daily meal plans, recipes, and grocery lists.
3. Record your weight loss via texting weekly.
4. Lose anywhere from 8 – 18 pounds in 30 days. A few members have lost even more!
5. Get total support from me, via text, email, or telephone calls. It really is that easy. It’s so low key, no meetings, no stress, yet fully supported that once you begin the program, you’ll be so glad you did not wait another month.
When you sign up today, you’ll say what Johanna a past 30 day member said to me, “This is one of the best decisions I ever made!”
It’s Gonna be Fun!
by Kim Miller | Dec 8, 2016 | Uncategorized
Holiday Weight Gain: Knowledge vs. Implementation
During the holidays, people are aware of what they should or shouldn’t be eating, and aware of how much simply snacking on alternative healthy snacks can make a difference in holiday weight gain. But, few make the move to implement this practice.
When people are time constricted, in convivial carefree spirits, and there are festive foods and drinks all around, it can take a huge amount of will power and motivation not to over indulge and gain weight.
Here’s the thing: food and drink tips are obsolete if we cannot implement them. What to do? Here is a 3 step approach that is practical and smart.
- Develop a new perspective. The holiday season is no time to expect herculean will power. Accept that this time of year you are at a high risk for holiday weight gain and for not maintaining your fitness goals. Be realistic. Have a plan but do not be too hard on yourself.
- Develop a plan for weight maintenance. Ironically we have a plan for most everything in our lives but when it comes to health maintenance we expect a healthy weight should come naturally. Dieting is outdated thinking so forget about super low calorie restriction as research shows many people end up increasing their body mass index even further.
- Develop an off course plan. Many people are stuck in the self berating system of punishment for overindulgence or poor eating practices. They may engage in silly behaviors such as longer and more difficult workouts, as well as severely restricted daily calories. Do the opposite. A few days of poor eating and drinking practices calls for a few days of pampering ourselves. It is difficult on the mind, body, and soul to feel out of control of our normal routines, so why would we punish ourselves further? My off course plan: One day of low intensity exercise such as walking, biking or strolling outdoors. Then, also do the following:
- Lots of water including my favorite Pellegrino mineral water.
- Reading time that gets me thinking forward again.
- A warm bath just prior to bed and before an early 6 pm dinner.
- Early to bed and lots of rest.
My Personal Plan for Avoiding Holiday Weight Gain:
- Make a weekly schedule of parties/dinners attending.
- Plan on exercising longer the day of the event. I use this technique not as a calorie burner but as a confidence builder. I am less apt to eat and drink poorly if I feel good about myself. Exercise is a confidence builder and keeps me centered.
- Schedule tennis or another activity with a friend the morning after an event. I disappoint myself if I feel I played poorly due to poor eating/drinking habits. For me competition is a huge motivator to eat and drink modestly
- Lastly, I consistently ask myself what I want to feel like when the holidays are over. I never want to feel I am beginning over. I understand how food and drink overindulgence can change life’s outlook on life, and I know there is a direct correlation between what I eat and drink and how I feel about life. It makes all the difference.
- If I overindulge I am quick to get right back to my regular routine and even throw in a little self pampering. Research shows that people who quickly get back to their dietary routines and exercise are the most successful at maintaining their health and their weight. See step 3 below.
Considering dietary tips to prevent weight gain during the holidays is important. But what is more important is gaining a healthy lifelong perspective and having a few individualized tactics to help you along during “high risk” times such as the holiday season. Consider spending time during the holidays to find your own motivation and create an individualized plan of health and happiness for you.
by Kim Miller | Nov 28, 2016 | Client Letters, Inspiration, Recovery From Injury, Uncategorized
So happy to post this inspirational letter from a 30 Day to Lean member (a year after our working together):
“I am a 70 year old man enjoying my family, my faith, golf, the beach, gardening, reading, music and yes, food. I have both an engineering master’s degree and an MBA and worked for over 30 years using both degrees. When I married my wonderful, caring wife 50 years ago, I was 6 feet tall and weighed 135 lbs. The thin man days faded away during my working years as I gained 60 pounds, stopped exercising, and slowly but surely took on high blood pressure and cholesterol problems. In 2001, my wife and I retired and moved to Florida where we met Kim Miller, founder of Body Smart. Kim has always encouraged me to eat and work out smartly but, as is often is the case, I had difficulty internalizing her message.
In 2010, on the golf course, my hand went numb. I had suffered a very mild stroke that fortunately left no side effects. I weighed 215 pounds and was taking both blood pressure and high cholesterol meds. I became determined to lose some weight and get more exercise. I tried cutting back on the eating and using the treadmill more. And through my efforts, although a little haphazard, I did lose 15 pounds. So, in 2015 I still weighed 200 lbs and had low energy.
It was at that time that I became aware of Kim’s 30 Days to Lean Program. I thought at the time, this may work for me – a prescribed meal plan with recipes, no mandatory meetings and I’d get some coaching from Kim. So I signed up. Over the next few months I went from 200 pounds to 170 pounds and never felt hungry and always felt energetic. The recipes are appetizing and filling. Even more importantly, on top shedding pounds, my cholesterol and blood pressure numbers are now normal.
These kinds of messages inspire me to keep doing what I am doing. Have you sustained an injury and found it tough to get back on track?
It’s never too late to start the process. Read my post on Getting Back Into Shape After an Injury.
And, if you want to find out more about my 30 Days to Lean program, you can go here on my site or reach out to me via email
All my best,
by Kim Miller | Nov 20, 2016 | Uncategorized
It’s never too late to gain strength. Our bones and muscles have an innate capacity to respond to stimuli by growing in size, density and strength.
Here’s how to smartly begin.
In the beginning stages of a weight training routine, it’s necessary to take 3-4 weeks to learn proper technique while keeping the weights light.
Think of this process as setting the stage for smart progressive gains in strength, muscle tone, and muscle density. Skipping these two factors of proper technique and light weight in the initial stage increases the occurrence of injury. Injury is the number one reason people stop training. Don’t let this be you.
Keep the weight light enough that you can practice good form without any struggle. The temptation to increase the weight amount will be looming, but realize it is the tendons and ligaments of the body that really need sensible conditioning in these opening weeks. Be patient. Be smart.
To Hire a Trainer or Not ?
If there was ever a time to hire a trainer it’s in the opening weeks of a weight training routine. A good trainer will show you what machines to use, how to set them up, and what weight to start with. A really good trainer will help you in those opening weeks to make sense of a routine suitable for you. This should involve asking many questions about your lifestyle, how much time you can commit to exercise, what type of job you have, past injuries, health status, motivation levels, reasons for initiating a strength program and other pertinent information that willhelp develop a plan that is suited for you and you’ll likely implement consistently.
A really good trainer will also add perspective on how best to adhere to the program and will transition you through various aspects of learning to strength train. A good trainer is well worth the money as making sense of the implementation of a strength routine is paramount when considering that most people do not continue a strengthening program for longer than a few weeks.
Going It Alone?
If, for some reason you need to begin a strength program on your own, most gyms have attendants that can show you how to use the machines. There should be no cost for them to show you how to set up each machine. If you never strength trained before in your life, and you will be training on your own, have the gym’s attendant or preferably a personal trainer show you these five exercises.
Getting Started On Your Own
Leg Press– press through the heels and keep head back.
Latissimus Dorsi Pull Down-keep chest upright throughout and lean slightly back.
Chest Press– keep head back and engage chest muscles to press.
Seated Shoulder Press With Dumbells – back supported and palms facing in.
Standing Bicep Curl Against Wall– knees slightly bent and stand against wall for support.
Repetitions and Sets
Practice 15 repetitions of each exercise in the order as desribed above. Repeat this cycle one more time. Practice slowly and deliberately and use a light enough weight that 15 repetitions are not a strain.
Practice this routine 2-3 times a week for the first three weeks preferably having a day or two off in between. Increase the weights by no more than 15% each week. Remember, your goal in the opening weeks is to practice good form and allow your tendons and ligaments to get adjusted to the increased workload to come.
When you leave the gym you should feel like you could easily continued doing more. Don’t be tempted to increase your weights, repetitions or sets. This is a mistake that will ultimately increase the likelihood that you will dread going to the gym your next session. We are not just training our bodies, but we are also training our minds. It’s a process of adjustment and by honoring this you’ll increase the likelihood of making strength training a lifelong habit.
All My Best,
by Kim Miller | Nov 8, 2016 | Uncategorized
I received an email a few days ago from a former 30 Days to Lean member that lost 27 pounds and had kept it off for over 6 months, that is, up until now.
She writes and says the following: “I’ve had 2 months of social eating, drinking and basically having a really good time. Honestly, I do not regret any of it.
But…I gained 6 pounds and was feeling terrible about myself. I had no energy. My clothes were tight. And I had zero motivation to get back on track. But I did it anyway.
I am writing to you so that you may share my experience with others in the hopes of helping them. But please do not use my real name.
Here’s what I did to get myself back on track. I hope it helps others. Lifestyle changes are rarely linear. I realize this now and this is in great part why I was able to get back on track. Here are the changes I made. And by the way I lost 2 more pounds on top of the 27 pounds I lost!
What I Did
1. I increased my vegetable intake dramatically. And to tell you the truth I did not do it right away. What I did right away was increase my protein. This was a mistake. I realized that the old style dieting had come back into my mind after gaining the 6 pounds -you know where you just eat a bunch of meat and get rid of sugar and flour? I know this was wrong but I quickly remembered what you said about increasing vegetables as a critical factor in not just weight loss, but in staving off diseases and feeling healthy and well. I stopped eating non stop chicken and other meat and got back to lots of vegetables with some protein, and some good fat. It was amazing how in a couple days, I felt completely felt well again. I don’t know why this surprised me but somehow it still does.
2. I switched my milk lattes for coconut milk lattes. It was no problem at all. My face stopped breaking out from the dairy and I became less lethargic. Again, I did this before and felt great, why did I stop? Creature of old habits. I am learning how to outsmart myself though. After day 1 of my switch I got back to run/walking in the neighborhood.
3. I became aware that I was feeling a little depressed. I already knew I was stressed, but the combination of bad food, no movement really had me
thinking negatively. I was especially hard on myself and was really beating myself up. This was never part of the program. I know that the more we beat ourselves up the worse we become, so I just replaced the bad attitude with a few simple actions. They sound easy and pathetic, but it got the ball going again. I took five minutes in the morning to make myself a shake. I let myself have one cup of coffee in the morning and I drank 16 oz of water then I told myself good job!
As I continuously became nicer to myself, I started feeling better and when I started feeling better, it was easier to make better decisions.
4. I made a commitment to make the very next meal a great one. When I realized I no longer wanted to feel this way, I went to the store right
then and got the ingredients for my favorite salad. I didn’t waste my time thinking, oh I don’t feel like making this or it would be so much
easier to just grab something.
I made the very next meal a great choice. I was surprised at how much better I felt and how much
motivation I felt after just one thing: making the very next meal a great one. I really enjoying eating once again, but it’s the kind of eating that just makes you feel good about your life and not just while you are eating it at the time, as in potato pancakes or chicken and dumplings.
5. I began my morning ritual with what I know works every time: My shake. I had gotten back into a routine with absolutely no time in the morning and I was skipping breakfast or grabbing a protein bar loaded with sugar and I just became tired of setting myself up for disaster and had enough. Eating breakfast, especially the shakes helped me lose 27 pounds and now 2 more.
I realize that I am not the only one to get off track. I just wanted you to know that the way you helped me connect with becoming healthier in the real world has made a huge difference in my life. I may get off track again, but I know how to get back at it and for the most part be healthier and happier. I hope this helps your members.
All My Best,