Tuesday, November 30, 2010
Thursday, November 25, 2010
2 Key Questions to Stop Body Bashing
Happy Thanksgiving!!
I am Thankful for you! Yep without you I'm just talking to myself...and I can do that at home...and do. Lol!
I am grateful that I can impart what I learn to you and in turn help you live a stronger, bettter, happier, healthier life. We should all be growing daily..anything not growing is dead. So lets continue to grow together.And enjoy and be grateful for all we have on a daily basis. Although its Thanksgiving I still feel the need to impart to you some key things that will let you see many more Thanksgivings:-)
Okay here is an awesome article that I came across and I couldnt have written it better...so I didnt. I know you may be able to identify with this or know someone who does. So take some time to self exam yourself and your mindset.
Roberta Mittman wrote this article and it hit the nail on the head. She is a nutritionist and lifestyle consultant.
2 Key Questions to Stop Body Bashing by Roberta M. :
When new patients come into my office, I consult with them at great length about what makes them unique, including their medical, emotional, nutritional, physical, immune, and allergic history. When the conversation turns to weight and self-image, it's as if a cloud has overtaken an otherwise sunny day. In other words, patients begin to radiate extreme dissatisfaction with their bodies, relentless self-criticism, and sometimes even hopelessness.
Such thought patterns can be deep-seated and therefore might take some time to shift into a more positive or neutral zone of greater self-acceptance. (After all, this negative self-talk didn't start yesterday--most likely as young children or teenagers, right?) However, with personalized nutritional strategies, restructuring of thought patterns, and honest conversations about these issues, we often witness an empowering transformation to a more balanced, happier way of perceiving self. This new thinking can ripple throughout every aspect of life, including more meaningful, authentic relationships with others and a huge increase in business and financial success.
If you have been less than kind to yourself because of a negative body image, read on. These questions are designed to help you get to the root of the problem...and put you on the road to personal acceptance by forming a new way of looking at your oldest and best friend--you.
What do you hate most about your body?
OK, come clean. When you think about your body, what part(s) leave you with a shudder, sigh, or inner scream? Is your least favorite feature your arms, your thighs, your abdomen, your...?
Now take a minute to look at your "bad features" more closely. What do you say to yourself about them? Do you fixate on minor things that really don't matter? Are you able to give an honest assessment of your flaws and see a ray of hope, or are you cruel and unforgiving about imperfections? Do you believe you can change the parts that are less than ideal, or do you feel hopeless?
Some people think that a rock-hard attitude toward problem areas will help focus attention and hard work to correct them. But that's not how I see it. Over-judgmental thinking is truly defeating. That kind of negativity is powerful and dangerous and can quickly squash any good feeling you have about yourself. It blocks a person from growing in self-esteem. I've seen this effect firsthand in my patients:
When Julie came into my office, she said that she felt "stuck" in her job as an administrative assistant. We used NET (Neuroemotional Technique) for just a few minutes. It became clear that Julie had always been unhappy with her appearance and, as a result, was now hiding from opportunities to be seen in her workplace--and in her relationships in general. This pattern had begun way back in grade school, a reaction to children who teased her about her weight. By hanging onto this negativity into adulthood, Julie had made her gifts, skills, compassion, and great sense of humor into her best kept secrets, along with her beautiful eyes and hair and sharp mind!
When Julie realized that her "invisibility" was the result of old thoughts about her weight, she understood that was what had prevented her from moving ahead in her job. She began to actively take more initiative and felt freer to seize opportunities to be noticed for her abilities. Julie's happy ending: She is now a manager.
Julie's case demonstrates that, left unchecked, a focus on what's less than perfect can get far out of perspective, so much so that it jeopardizes all the positive actions you've taken to become healthy, balanced, and successful.
The fact is, no one has a naturally perfect physique. Give yourself a break. A body that functions well is a gift. Don't underestimate the value of that gift by concentrating on imperfections that do not affect your health or ability.
Are you married to the scale?
So often, people come to me saying they want to lose weight. Along the way, they reveal that they step on the scale a minimum of two times per day. The problem? Constant weight-monitoring is actually self-sabotaging. One's self-esteem or mood for the whole day can be determined by a number that is simply not representative of actual physical condition. Fact: Your weight can vacillate by a few pounds because of hormones, salt or sugar intake, medications, and many other daily variables. A person who plays this "beat the scale" game is guaranteed not to win when the number doesn't go down. (I've even seen situations in which a smaller number is equally damaging, with a patient testing over and over to be sure it's really true!).
There are other dangers in too-constant attention to weight, too. Reliance on a scale can mean false dependence on an outside object to determine where you are at any given second. It suggests to me a lack of trust in oneself to make optimal healthful choices. My suggestion: Weigh yourself no more than once or twice a week. This way, your frame of mind won't be so influenced by an outside measure of success. Besides, what we are looking for is a trend of weight loss, not actual ounce-by-ounce measurements.
Instead of stepping on a scale, think of more positive, confidence-building ways to start your day, like reading an affirmation, planning out your rewarding, productive day, or packing healthful treats to take with you so you won't be lack good options and wind up stuck with starvation. And don't worry! Even if you give it a vacation, your scale will still be there tomorrow.
Thinking that these are good ideas but that a big change in mindset is too hard to accomplish? You are not alone--at least, you shouldn't be! Support can be the key to success. With guidance, you can see where to make changes that will improve your image of your body--and yourself. In addition, being armed with the knowledge that you are taking steps to do your best with the body that you have today can make a difference in the way you feel and in the confidence that you project in all areas of your life.
We all need support and a cheerleader that knows how to lead and guide us into a positive mindset about ourselves and our lives.
So come in today and let me cheer you into a New Year & You. Come in for a FREE week Try-out at Lean Body Fit Camp and change your life for the better for more info go here: http://www.lbfitcamp.com/
Dont wait!
Hope you got something out of that article. Please leave a comment about what you think! Thanks
Dedicated to your fitness success!!
Finish Strong!!
Chelsea C.
lbfitcamp@yahoo.com
I am Thankful for you! Yep without you I'm just talking to myself...and I can do that at home...and do. Lol!
I am grateful that I can impart what I learn to you and in turn help you live a stronger, bettter, happier, healthier life. We should all be growing daily..anything not growing is dead. So lets continue to grow together.And enjoy and be grateful for all we have on a daily basis. Although its Thanksgiving I still feel the need to impart to you some key things that will let you see many more Thanksgivings:-)
Okay here is an awesome article that I came across and I couldnt have written it better...so I didnt. I know you may be able to identify with this or know someone who does. So take some time to self exam yourself and your mindset.
Roberta Mittman wrote this article and it hit the nail on the head. She is a nutritionist and lifestyle consultant.
2 Key Questions to Stop Body Bashing by Roberta M. :
When new patients come into my office, I consult with them at great length about what makes them unique, including their medical, emotional, nutritional, physical, immune, and allergic history. When the conversation turns to weight and self-image, it's as if a cloud has overtaken an otherwise sunny day. In other words, patients begin to radiate extreme dissatisfaction with their bodies, relentless self-criticism, and sometimes even hopelessness.
Such thought patterns can be deep-seated and therefore might take some time to shift into a more positive or neutral zone of greater self-acceptance. (After all, this negative self-talk didn't start yesterday--most likely as young children or teenagers, right?) However, with personalized nutritional strategies, restructuring of thought patterns, and honest conversations about these issues, we often witness an empowering transformation to a more balanced, happier way of perceiving self. This new thinking can ripple throughout every aspect of life, including more meaningful, authentic relationships with others and a huge increase in business and financial success.
If you have been less than kind to yourself because of a negative body image, read on. These questions are designed to help you get to the root of the problem...and put you on the road to personal acceptance by forming a new way of looking at your oldest and best friend--you.
What do you hate most about your body?
OK, come clean. When you think about your body, what part(s) leave you with a shudder, sigh, or inner scream? Is your least favorite feature your arms, your thighs, your abdomen, your...?
Now take a minute to look at your "bad features" more closely. What do you say to yourself about them? Do you fixate on minor things that really don't matter? Are you able to give an honest assessment of your flaws and see a ray of hope, or are you cruel and unforgiving about imperfections? Do you believe you can change the parts that are less than ideal, or do you feel hopeless?
Some people think that a rock-hard attitude toward problem areas will help focus attention and hard work to correct them. But that's not how I see it. Over-judgmental thinking is truly defeating. That kind of negativity is powerful and dangerous and can quickly squash any good feeling you have about yourself. It blocks a person from growing in self-esteem. I've seen this effect firsthand in my patients:
When Julie came into my office, she said that she felt "stuck" in her job as an administrative assistant. We used NET (Neuroemotional Technique) for just a few minutes. It became clear that Julie had always been unhappy with her appearance and, as a result, was now hiding from opportunities to be seen in her workplace--and in her relationships in general. This pattern had begun way back in grade school, a reaction to children who teased her about her weight. By hanging onto this negativity into adulthood, Julie had made her gifts, skills, compassion, and great sense of humor into her best kept secrets, along with her beautiful eyes and hair and sharp mind!
When Julie realized that her "invisibility" was the result of old thoughts about her weight, she understood that was what had prevented her from moving ahead in her job. She began to actively take more initiative and felt freer to seize opportunities to be noticed for her abilities. Julie's happy ending: She is now a manager.
Julie's case demonstrates that, left unchecked, a focus on what's less than perfect can get far out of perspective, so much so that it jeopardizes all the positive actions you've taken to become healthy, balanced, and successful.
The fact is, no one has a naturally perfect physique. Give yourself a break. A body that functions well is a gift. Don't underestimate the value of that gift by concentrating on imperfections that do not affect your health or ability.
Are you married to the scale?
So often, people come to me saying they want to lose weight. Along the way, they reveal that they step on the scale a minimum of two times per day. The problem? Constant weight-monitoring is actually self-sabotaging. One's self-esteem or mood for the whole day can be determined by a number that is simply not representative of actual physical condition. Fact: Your weight can vacillate by a few pounds because of hormones, salt or sugar intake, medications, and many other daily variables. A person who plays this "beat the scale" game is guaranteed not to win when the number doesn't go down. (I've even seen situations in which a smaller number is equally damaging, with a patient testing over and over to be sure it's really true!).
There are other dangers in too-constant attention to weight, too. Reliance on a scale can mean false dependence on an outside object to determine where you are at any given second. It suggests to me a lack of trust in oneself to make optimal healthful choices. My suggestion: Weigh yourself no more than once or twice a week. This way, your frame of mind won't be so influenced by an outside measure of success. Besides, what we are looking for is a trend of weight loss, not actual ounce-by-ounce measurements.
Instead of stepping on a scale, think of more positive, confidence-building ways to start your day, like reading an affirmation, planning out your rewarding, productive day, or packing healthful treats to take with you so you won't be lack good options and wind up stuck with starvation. And don't worry! Even if you give it a vacation, your scale will still be there tomorrow.
Thinking that these are good ideas but that a big change in mindset is too hard to accomplish? You are not alone--at least, you shouldn't be! Support can be the key to success. With guidance, you can see where to make changes that will improve your image of your body--and yourself. In addition, being armed with the knowledge that you are taking steps to do your best with the body that you have today can make a difference in the way you feel and in the confidence that you project in all areas of your life.
We all need support and a cheerleader that knows how to lead and guide us into a positive mindset about ourselves and our lives.
So come in today and let me cheer you into a New Year & You. Come in for a FREE week Try-out at Lean Body Fit Camp and change your life for the better for more info go here: http://www.lbfitcamp.com/
Dont wait!
Hope you got something out of that article. Please leave a comment about what you think! Thanks
Dedicated to your fitness success!!
Finish Strong!!
Chelsea C.
lbfitcamp@yahoo.com
Monday, November 22, 2010
Would You Like Fries With That?
Hope this finds you well. I know its the Holidays and the last thing on your list might be getting a quality workout out in and eating healthy. So I decided to ask my mentor, good friend, and motivational speaker Todd Durkin do a guest post for me and he agreed!!
So without further ado here is Todd Durkin:
Okay, I have a quick story it may sound like you or someone you know.
The other day I was talking with a young woman who was distressed about her life. She complained that everything was tough, “I have no time to exercise, I have two kids, I work ten to twelve hours a day, my husband was just laid off, the economy is stressing me out and I am running around like a chicken without a head.” I listened to her vent for two minutes and finally said, “WHAT are you going to do about it, and WHEN are you going to do it?”
EVERYONE is busy – stress is everywhere. We are craving control, but don’t know how to regain it. We are seeking inner peace, but struggle to remember when we last had it. So, if you want to learn what it takes to renew your energy, revitalize your spirit, and recapture balance in your life, I have a few techniques that can help you. First, I have to ask, “Would you like fries with that?”
How many times have you ordered lunch or dinner and been asked, “Would you like fries with that?” It’s more than just a question about a side dish – it’s an event that symbolizes how we make decisions and categorize our days as good or bad. So much of feeling out of control hinges on a bad choice and the simultaneous decision to give up on a day, to postpone until tomorrow the self-discipline required to stay in control and keep life’s chaos at bay. The purpose of this article is to share with you five of my top techniques to regain control and start enjoying life. Control, like greatness, doesn’t happen overnight. It’s one decision at a time. Life serves up “fries” all day long. Each time they’re offered is a chance to make the right choice, recapture balance and regain control. Read on...
• Get up 20 minutes earlier. That’s right – get your tail up and out of bed to begin your day with a workout! Get your heart rate up for at least 10 minutes out of a 20-minute routine. You can do bodyweight squats, lunges, pushups, situps, jump rope, bench dips, burpees, etc. Add some 30-60 second jog/run intervals and you are well on your way to a great day. Sure, 30+ minutes would be even better, but 20 minutes will help you to FEEL GOOD TODAY. Get your tail up and out of bed and enjoy the peace and serenity of a magical morning.
• Deliberately pursue pleasure.
Award-winning author, Christiane Northrup, M.D., speaks and writes about choosing activities EVERYDAY that create pleasure. This could mean walking on the beach, reading a good book, taking a hot bath, sitting in a Jacuzzi, taking dance breaks, getting a massage or connecting with a friend. Northrup explains how Nitric Oxide, the “chi” or life-force of the body that we all so desperately need, is released when you are doing things you enjoy. Most of us don’t have enough fun; we need to seek out, prioritize and deliberately pursue daily activities that we enjoy. Whether you do them spontaneously or put them in your calendar, make sure you do them. They don’t have to take a ton of time and they don’t have to cost a lot of money. Pick things that put a smile on your face and give you that euphoric feeling like you are actually “LIVING.” One of my favorites is the indulgence of a short nap on the weekends, where I awake feeling refreshed and renewed. Take a page from Dr. Northrup’s “playbook” and take a nap, spend time with your children, call a friend who makes you laugh or blast a great aria while you do the dishes – TODAY.
• Choose your time wisely. Your time is extremely valuable and how you spend it ultimately affects your energy, your mood and your state of mind. Say “NO” to time wasters (i.e., surfing the Internet, running to the mall, staring at the TV, etc.), and say, “YES” to the things you DO want (more family time, exercise, healthful eating, relaxation, pleasure, etc.). I always ask myself, “What is the best use of my time right NOW?” Answer the question honestly and honor the answer. You’ll begin to feel the FREEDOM of choice and deliberate action, in other words – CONTROL.
• Get a Dog. Yes, that’s right, I said get a dog. Why is it that when you have a dog, you make the time to go out for two walks a day? For years this continues, and then the day comes when you no longer have a dog, and you suddenly have “no time” to go outside for a walk. What does this say about your priorities? Does your dog’s happiness come before your health? I love my dog, but I love my health more. We live in a society with high rates of heart disease, stroke and Type II Diabetes. Get outside and take a walk! Start treating your body like you do Rover’s and watch how much better you feel.
• Find even more accountability. You may need additional strategies (beyond a dog) to help you with the most important ingredient to improved lifestyle – EXERCISE. Increased accountability for your exercise regime could come from a friend, a personal trainer, a life-coach, a group-exercise class or your partners in small-group personal training. As a personal trainer who works with many clients in a class setting and other small group sessions, I have seen how peers play an important role in creating accountability. They expect you to be present and they cheer you on when you work hard. They also inquire about your absences and expect a darn good reason why you didn’t make it when they did! Continue to try new classes, get outside your comfort zone, and discover what works for you. When you find a friend, coach, or trainer who keeps you on track with your physical conditioning, including your nutrition, supplementation, and rest/recovery, your mindset and overall quality of life dramatically improve.
So let’s get back to this stuff about how busy you are... I know you’re busy. That’s OK. Take Control of Your Life – starting today! Just as stated above, change will not be overnight. “Would you like fries with that?” is a way of saying that each decision is an opportunity to make the right choice. Don’t declare an entire day a failure just because you wake up late or eat a donut at a meeting. When the server asks the question about fries, choose and move on. The tips above put you on the right path to make the right choice. Each good choice lessens your stress and puts you in control. It may not be easy, but it is simple. Choose wisely throughout the day. Start getting up earlier, deliberately pursue pleasure, improve your time management, get a dog and find even more accountability for your continued health and well being. As you become a better steward of your choices, all aspects of LIFE are enhanced.
Peace and love,
Todd
P.S. Those who know me well know that I get a lot of pleasure from food. Just the other day, I threatened to drive all the way to Sedona, Arizona, for a meal from my favorite Italian restaurant. Occasionally, I will say “yes” to fries in a good restaurant and I’ve been known to eat a beignet when visiting New Orleans. I count these moments as special pleasures – rare and wonderful – not drive-thru.
Todd is awesome!! I already know what Im going to work on more naps!! and I'll pass on the fries next week. I would love to hear what of the 5 you are going to work on and dont wait until the Holidays are over to start making changes
Finish Strong!!
Chelsea C.
http://www.lbfitcamp.com/ Check out times and places of Lean Body Fit Camp! And Come in Today for a Free Week!
Todd Durkin, MA, CSCS, is a personal trainer and massage therapist who motivates, educates, and inspires people world-wide.
So without further ado here is Todd Durkin:
Okay, I have a quick story it may sound like you or someone you know.
The other day I was talking with a young woman who was distressed about her life. She complained that everything was tough, “I have no time to exercise, I have two kids, I work ten to twelve hours a day, my husband was just laid off, the economy is stressing me out and I am running around like a chicken without a head.” I listened to her vent for two minutes and finally said, “WHAT are you going to do about it, and WHEN are you going to do it?”
EVERYONE is busy – stress is everywhere. We are craving control, but don’t know how to regain it. We are seeking inner peace, but struggle to remember when we last had it. So, if you want to learn what it takes to renew your energy, revitalize your spirit, and recapture balance in your life, I have a few techniques that can help you. First, I have to ask, “Would you like fries with that?”
How many times have you ordered lunch or dinner and been asked, “Would you like fries with that?” It’s more than just a question about a side dish – it’s an event that symbolizes how we make decisions and categorize our days as good or bad. So much of feeling out of control hinges on a bad choice and the simultaneous decision to give up on a day, to postpone until tomorrow the self-discipline required to stay in control and keep life’s chaos at bay. The purpose of this article is to share with you five of my top techniques to regain control and start enjoying life. Control, like greatness, doesn’t happen overnight. It’s one decision at a time. Life serves up “fries” all day long. Each time they’re offered is a chance to make the right choice, recapture balance and regain control. Read on...
• Get up 20 minutes earlier. That’s right – get your tail up and out of bed to begin your day with a workout! Get your heart rate up for at least 10 minutes out of a 20-minute routine. You can do bodyweight squats, lunges, pushups, situps, jump rope, bench dips, burpees, etc. Add some 30-60 second jog/run intervals and you are well on your way to a great day. Sure, 30+ minutes would be even better, but 20 minutes will help you to FEEL GOOD TODAY. Get your tail up and out of bed and enjoy the peace and serenity of a magical morning.
• Deliberately pursue pleasure.
Award-winning author, Christiane Northrup, M.D., speaks and writes about choosing activities EVERYDAY that create pleasure. This could mean walking on the beach, reading a good book, taking a hot bath, sitting in a Jacuzzi, taking dance breaks, getting a massage or connecting with a friend. Northrup explains how Nitric Oxide, the “chi” or life-force of the body that we all so desperately need, is released when you are doing things you enjoy. Most of us don’t have enough fun; we need to seek out, prioritize and deliberately pursue daily activities that we enjoy. Whether you do them spontaneously or put them in your calendar, make sure you do them. They don’t have to take a ton of time and they don’t have to cost a lot of money. Pick things that put a smile on your face and give you that euphoric feeling like you are actually “LIVING.” One of my favorites is the indulgence of a short nap on the weekends, where I awake feeling refreshed and renewed. Take a page from Dr. Northrup’s “playbook” and take a nap, spend time with your children, call a friend who makes you laugh or blast a great aria while you do the dishes – TODAY.
• Choose your time wisely. Your time is extremely valuable and how you spend it ultimately affects your energy, your mood and your state of mind. Say “NO” to time wasters (i.e., surfing the Internet, running to the mall, staring at the TV, etc.), and say, “YES” to the things you DO want (more family time, exercise, healthful eating, relaxation, pleasure, etc.). I always ask myself, “What is the best use of my time right NOW?” Answer the question honestly and honor the answer. You’ll begin to feel the FREEDOM of choice and deliberate action, in other words – CONTROL.
• Get a Dog. Yes, that’s right, I said get a dog. Why is it that when you have a dog, you make the time to go out for two walks a day? For years this continues, and then the day comes when you no longer have a dog, and you suddenly have “no time” to go outside for a walk. What does this say about your priorities? Does your dog’s happiness come before your health? I love my dog, but I love my health more. We live in a society with high rates of heart disease, stroke and Type II Diabetes. Get outside and take a walk! Start treating your body like you do Rover’s and watch how much better you feel.
• Find even more accountability. You may need additional strategies (beyond a dog) to help you with the most important ingredient to improved lifestyle – EXERCISE. Increased accountability for your exercise regime could come from a friend, a personal trainer, a life-coach, a group-exercise class or your partners in small-group personal training. As a personal trainer who works with many clients in a class setting and other small group sessions, I have seen how peers play an important role in creating accountability. They expect you to be present and they cheer you on when you work hard. They also inquire about your absences and expect a darn good reason why you didn’t make it when they did! Continue to try new classes, get outside your comfort zone, and discover what works for you. When you find a friend, coach, or trainer who keeps you on track with your physical conditioning, including your nutrition, supplementation, and rest/recovery, your mindset and overall quality of life dramatically improve.
So let’s get back to this stuff about how busy you are... I know you’re busy. That’s OK. Take Control of Your Life – starting today! Just as stated above, change will not be overnight. “Would you like fries with that?” is a way of saying that each decision is an opportunity to make the right choice. Don’t declare an entire day a failure just because you wake up late or eat a donut at a meeting. When the server asks the question about fries, choose and move on. The tips above put you on the right path to make the right choice. Each good choice lessens your stress and puts you in control. It may not be easy, but it is simple. Choose wisely throughout the day. Start getting up earlier, deliberately pursue pleasure, improve your time management, get a dog and find even more accountability for your continued health and well being. As you become a better steward of your choices, all aspects of LIFE are enhanced.
Peace and love,
Todd
P.S. Those who know me well know that I get a lot of pleasure from food. Just the other day, I threatened to drive all the way to Sedona, Arizona, for a meal from my favorite Italian restaurant. Occasionally, I will say “yes” to fries in a good restaurant and I’ve been known to eat a beignet when visiting New Orleans. I count these moments as special pleasures – rare and wonderful – not drive-thru.
Todd is awesome!! I already know what Im going to work on more naps!! and I'll pass on the fries next week. I would love to hear what of the 5 you are going to work on and dont wait until the Holidays are over to start making changes
Finish Strong!!
Chelsea C.
http://www.lbfitcamp.com/ Check out times and places of Lean Body Fit Camp! And Come in Today for a Free Week!
Todd Durkin, MA, CSCS, is a personal trainer and massage therapist who motivates, educates, and inspires people world-wide.
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