Deb's Place

Take Heed: Take a Break

2009-04-29T18:55:00.000-07:00

I'm hearing more and more every day about executives and busy professionals who are increasing their doses of anti-depressants and making very poor lifestyle choices that are only increasing their stress levels. It's a vicious circle. More stress; more depression. More depression; more anti-depressants. More anti-depressants; more lethargy. More lethargy; less exercise. Less exercise; more depression...and so on and so on.

Here are 7 simple tips for taking control of one's health and one's life --- even if corporate America is your 'second' home:

Tip #1: Give yourself enough time in the morning to read a self-development book or listen to a motivational CD. If it's a full hour's program, just listen to it for 15 minutes --- just enough time to get you into a positive flow for the day ahead. If it's a lengthy book, read only one chapter. But, really think about how you will apply whatever 'nuggets' you uncovered into your current day and its challenges.
Tip #2: Spend the next 15 minutes in an early morning, vigorous walk, ride a stationary bike or march in place rapidly to music. This will get your heart going and kick up your metabolism, which also reduces stress and increases the endorphins in the brain. Increasing endorphins in the brain will lower the potential for the onset of depression.
Tip #3: Eat a high protein/low fat breakfast and drink a glass of orange juice. Better yet, eat an orange. Never underestimate the benefits of a good breakfast. This alone will also kick up your metabolism.
Tip #4: Always take a lunch break --- no matter how much work you have. Do NOT bring your lunch back to your desk. LEAVE your desk and eat in the lunchroom or cafeteria or go to a restaurant. Stay away from cheeseburgers and fries and hot roastbeef sandwiches. Eat salads and fruit for lunch or have a tuna sandwich on multi-grain bread. Don't waste your calories on the white demon (white bread).
Tip #5: Drink water throughout the day equal to 1/2 your body weight in ounces. This is not an option. Lay off of the soda, diet sodas, iced teas, and coffees. The acidic environments caused by teas and coffees inhibits weight loss and optimal weight maintenance. The sugars and sodium levels of soft drinks, especially "diet" soft drinks, also inhibit weight loss and cause many other health problems from cancers to high blood pressure to inflammation.
Tip #6: Breathe deeply several times in a row several times during the course of your day. This is one of the best ways to detox our bodies and also stabilizes blood pressure and provides a calming effect.
Tip #7: Remember that if you don't take care of "you" you will not be able to take care of anybody else --- nor will you be able to meet your responsibilities at the office. Listen to your body and if you need to take a 5 minute break and walk away from your desk to clear your head --- then by all means walk away. Trust me, it will all be there when you get back.

Make every day count. There are no guarantees that we'll have another one.

Deb <3

Fun in the Sun - An Immediate Mood Elevator

2009-04-03T16:44:00.000-07:00

Fortunately, for me, I had a really good reason to escape the end of winter in Northeastern PA. I had a business meeting in Scottsdale, Arizona hosted by TriVita --- a company for which I sell nutritional products. The products work in tandem with my health coaching practice as the needs arise. Back in 2004 when I began cultivating a relationship with the fine folks at TriVita, the fact that the company is located in my favorite state in the USA was an added bonus. So, when I was invited to attend this event it took me all of ten minutes to scope out the plane fare. What a wonderful way to spend the last week of March --- under the blue, sunny skies of Phoenix and Scottsdale.

In the colder climates of our fine country, winter often invites us to remain indoors and eat comfort foods. But, not so in the great Southwest. With a little less than 8 inches of rainfall a year, the Scottsdale area is the perfect setting for power walks every day. During the summer months in Arizona, I'll admit that it's best to get any exerting, outdoor activity over with by 8 a.m. But, for the remaining 9 months there are NO excuses for not doing something "fun" outside.

I stayed on McCormick Ranch. That, in itself, provided a beauty all its own. But, the best part of each day was hitting the walking trail right behind the home in which I was staying. It's called the "Greenway" and it runs for miles in either direction with the prettiest scenery on the planet. Gorgeous southwestern architecture, flower beds, orange trees, forsythia trees, and sporatic benches line the greenway providing for a most invigorating and "it's good to be alive" power walk. It's truly a wonderful way to begin each day.

In March, temperatures are between 55 degrees and 80 degrees in Scottsdale and Phoenix. So, any time of the day is perfect. It all depends on what you like. It's a totally safe environment and often young children ride their bikes alongside of their parents while someone else will be roller-blading, jogging, or pushing a stroller with little ones. But, the power walkers and cyclists are the dominent forces on the greenway. Everyone smiles and beckons a "Good Morning" to all those on the path. This type of morning immediately reduces any cravings for coffee and donuts. It just makes you want to whip up a power drink in the blender of fresh fruit. After beginning each morning like this, my energy level was over the top. And --- the perpetual sun and warm, arid breezes continued to energize me all day long.

The good news is warmer temperatures are on their way for the rest of the country. Think about where you would like to power walk in your city so you can "get away from it all" for 20 to 45 minutes each day. You will reduce your stress, have more energy, and take off a pound or two. So, think spring!

Deb <3

OK New Year - Bring it On!!

2009-01-21T19:58:00.000-08:00

The holidays and presents and cookies and tree lights are long gone. But, how are those pounds doing?

OK. Sorry I asked. You're back at the office for a few weeks now and nothing has really changed. It almost feels as if the Holiday Season was a dream you had while sitting at your computer --- head resting, cradled in a clenched fist on each side of your chin. WAKE UP!!!

December 31st deadlines are over. It's time to race to the March 31st deadlines now. "Initiatives" are now being implemented for the first Quarter. Don't you just HATE that word -- Initiatives? I often wonder what would happen at the office if that word were outlawed -- FORBIDDEN to be used! We'd have to hold a meeting to nominate a synonym.

Yep, it seems as if the Holidays never even happened. Yet, when you look in the mirror you have that 'over-stuffed' look and winter is leaving the signs of little sleep and cold wind under your eyes. Your workload AND your extra pounds are piled high. This little combo makes for a lousy night's sleep and a completely drained feeling around 2:30 p.m. every afternoon.

If you don't have your own office --- take a walk. Get away from your desk. Just don't go by the cafeteria or vending machines in the stairwell. But, DO GO TOWARDS THE STAIRWELL! Just keep walking. Go the the first floor if you work on the third and go to the third floor if you work on the first. Leave the building and walk to your car and back. Get some air. I know it's cold in the northeast. You still need air! Maybe you're fortunate enough to live in a warmer climate. If that's the case, you don't even have an excuse for not leaving the building! As you walk, take slow, deep breaths. This will help to clear your head for the remaining hours at the office.

If you do have your own office, close the door. An "open door policy" is a nice gesture. But, not for a time like this. Close your door and do 5 to 8 deep breathing exercises. Keep your eyes closed and really fill up those lungs. Inhale through your nose and exhale through your mouth. This is a great form of detoxing that most of us neglect to do. Bend forward from the waist and allow your head and arms to freely hang in front of you. Don't over-extend. Just try to relax and experience a nice stretch. Slowly raise your trunk to a normal standing position and continue breathing deeply for one or two more times.

These simple "escapes" from your computer will rejuvenate you during your mid-afternoon slump. You don't need to take an unreasonable amount of time. Five to ten minutes will be extremely beneficial.

One more tip to avoid afternoon fatigue: Try to reduce your carb intake at lunch. Those grilled ham and cheese sandwiches will get you every time. Try salads or a chicken breast and veggie. Practicing even just this ONE tip may enable you to drop those extra pounds.

Remember, I truly believe that if you've been doing nothing, doing something means everything!

Peace,
Deb

Counting Holiday Blessings

2008-12-15T14:03:00.000-08:00

If I had to give you one BIG piece of advice over these next few weeks it would be this: TURN OFF YOUR NEWS STATIONS!

OK...so it's nice to be informed. But, if you're feeling as I am, I believe I am more informed than I'd like to be. The media is painting a picture of "gloom and doom", which certainly isn't lifting our spirits much. And, this negativity is certainly not creating gratitude for what we DO have. I'm hearing so much about the horrible economy and how no one has any money. But, on a trip to two of my local malls yesterday, the parking lots were full and the restaurants had waiting lines a few feet deep. Now, I absolutely know we are in hard times. Some are feeling the economic pressures more than others. But, there are two things I truly believe.

First of all, I know that this country has a lot to be thankful for and that most people who live here in the United States have far more than three quarters of the rest of the world. So, even in bad times, we look 'good' to those watching us. Secondly, if we think that having money or the lack of it has anything to do with this season of the year...well, we've missed the whole point.

If we're wondering why our children are so adept at creating such long Christmas lists, it's because they watch us very closely. Few of us adults truly exhibit gratitude for what we already have. Our lists of "wants" go on and on, as well.

So, although we don't live in a "perfect" country --- I don't see very many people leaving it willingly and I see TONS of people trying to get in. So, we must have something pretty good going on. Imagine this were going to be your last Christmas season. If that were the case, I think you'd be planning on "who" to spend it with rather than on "what" you were going to buy.

Think about it.

Deb <3

Healthy Holidays to You

2008-11-24T12:52:00.000-08:00

I know the Holidays are just around the corner. Oh...wait! I guess you could say they are actually “here”! Does that feel a bit overwhelming to some of you? OK…MOST of you? A part of me is actually having difficulty believing that it’s almost Christmas. Didn’t I JUST put away those ornaments? And, wasn’t it just a few weeks ago that I cradled an ornament hook in between my toes that had nestled into my carpeting! OK…so you’re telling me we’re talking 11 months ago? The year has slipped by.

You’re struggling just to meet year-end deadlines for your boss. Initiatives are being discussed for 2009 and you’re still trying to implement the initiatives for 2008. You haven’t had a healthy lunch in months and breakfast --- hmm, breakfast. We won’t even go there! Your webinars are conflictling with your face-to-face meetings and that special project is interfering with BOTH. Life sure is exhilarating in the fast lane, isn’t it? Or, is it?

Well, if we could all just stop and smell the roses for a moment we would all realize that we’ve seen birthdays, Valentine’s Day, St. Patrick’s Day, Easter, Memorial Day, the Fourth of July, Labor Day, Halloween, Veteran’s Day, and here we are at Thanksgiving. Yep. It’s the Holiday Season again! (I could have thrown in Flag Day, but you get the point.)

So, our lives are busy and stressful. We made promises to ourselves last January that we were going to lose 10, 15, or 20 pounds. We promised ourselves that we’d go to the gym or take up dancing or jogging or working out at home to our favorite DVD. Or, we’d swim laps at our local YMCA and we’d definitely hit the pool in the summer EVERY DAY! But, we didn’t.

This sounds a bit discouraging to you, as we are embarking upon another month of eating and eating and, uh, let’s not forget…eating. Well, maybe it’s time you considered partnering with someone who can help you stay on track. You already know what you want. You want to be slimmer. You want more energy. You want to sleep better. But, where do you start? Together, we’ll map out the journey. You outline your wellness goals and together we’ll create attainable steps to move you forward.

Don’t wait. Visit my website and sign up for a **FREE** One-Hour Coaching Consultation and see if the coaching relationship is right for you. It’s quite cold in December and January, so you’ll probably enjoy hanging out with me on the phone one hour a week while you’re all snuggled in on your couch. And, I bet together we can find SOMETHING you love doing that will get you movin’ in 2009!

Your office will always be there. Your desk will always be there. Your meetings and deadlines will always be there. I want to make sure that YOU will be there, too!

Deb
Keep movin'
http://www.3in1fitness.com/

No Need to Be Dazed and Confused

2008-10-29T12:44:00.000-07:00

I talk to people all day long about health issues....their high blood pressure, their high stress level, their high cholesterol, and their pains --- in pretty much every place they have a place. I notice one common thread among various types of people who don't even know each other: None of them eat in balance or have a regular exercise program. Now, the two operative words in the previous sentence are "balance" and "regular".

Often, there is so much lost in the process of communication because each one of us comes to the party with a different frame of reference. Please allow me a feeble attempt to explain what I mean by this.

If we grew up in a home where we ate toast for breakfast, a sandwich for lunch, and meat, potatoes, vegetables, and a roll for dinner --- well --- we would think we're 'really watching' our waistline if currently we are only eating four slices of bread a day (two slices of toast for breakfast and a sandwich for lunch). In addition, rarely, if ever, did any of us grow up on multi-grain bread. I would venture to say that most of us grew up on the 'white demon'. Although greatly lacking in nutritional value, it tastes amazing when it's all soft and smothered in butter with a sprinkle of cinnamon and sugar. Come on now! Do you THINK I don't know how to have a good time? However, this menu item was NOT supposed to complete our 'fiber' or 'grain' food group for our daily nutritional balance. But, it did. And, now, 20 to 30 years later, we're discovering that what we perceive as "smart eating" really isn't smart at all. It's just a tad better than what we practiced in our childhood and early adulthood.

So, now what? We don't like to be told that the extra 25 to 100 pounds is causing our knee and joint problems. We really don't want to hear that most white, starchy foods have little nutritional value at all. I didn't say "none"...I said "little". The truth is that every time we open our mouth to put food in it we should try to eat as few empty calories as possible. So, it would be better if we ate oatmeal for breakfast with a few chopped walnut meats or raisins (the raisins will automatically sweeten the oatmeal) and, possibly, a piece of fruit. Egg whites are also a power breakfast. You could even have one whole egg and the second egg with just the white. This helps control your fat intake and will enable you to keep your cholesterol levels where they should be. Should you choose the eggs, eat a multi-grain toast and keep it to one slice. Again, add a piece of fruit for fiber. Lunch has many options: a nice chicken stock soup with brown rice and vegetables, a healthy salad with balsamic (to avoid fats), a boneless, skinless chicken breast either broiled or seared in a little olive oil and garlic with a side vegetable. Of course, dinner can be treated much the same as lunch, depending upon what you chose for lunch. Everyone already knows that portion control is half the problem. So, wean yourself from large helpings and second helpings. It may take some time, but the changes we're trying to make are supposed to be for a lifetime. So, don't go so drastic that you give up your fitness goals in three, short weeks and resume all your bad habits.

Living healthy doesn't mean we can't enjoy a piece of cheesecake or a favorite snack every now and then. But, our favorite snacks and desserts cannot be eaten on a daily basis without a consequence. Not everyone breaks out in fat. Some people break out in joint problems, poor stress-management, heart issues, cancers, etc.

Regarding exercise, just remember something I've been repeating pretty much everywhere I leave my mark: Find something "physical" you LOVE to do and DO IT! It doesn't have to be the latest fad or the hottest work-out video or the flavor of the day in DVDs. It just has to be something you really enjoy doing. Then, do it consistently and give it all ya got while you're doing it. If you can add music to the workout --- all the better. Maybe, you'd rather do your power walk alone in the brisk air so you don't have to talk or listen to anything or anyone and can just cleanse your mind in the process.

Simple strategies here. Nothing that requires brilliance or even creativity. But, it will take desire and commitment. Are you committed to looking and feeling better? If your answer is "no" or you're not sure, the only one left hurting is you. Think about it.

Deb

Get Your Body in Motion - Some Simple Tips to Get Moving

2008-10-10T09:19:00.000-07:00

Well, the weather has been fabulous in those parts of the country that actually experience the colors of autumn! It hasn't been too rainy or too cold. So, let me ask you. What has been stopping you from moving your body? If I had to guess, I'd say it's because you believe that exercise has to be complicated. You feel if you don't go to a gym or a Tai Chi class or lift weights --- you just can't reap any benefits.

Let me tell you straight up: you're dead wrong!

Yes, it would be highly beneficial if you did have a regular routine of cardio and strength training 3 to 5 times per week. It would also be beneficial if you regularly invested the maximum out of your paycheck into your 401(k) plan. (Believe me, this is true...even in the current economy.) However, doing SOMETHING is better than nothing --- in BOTH situations. Of course, always consult your family physician before beginning any exercise program. Now, allow me make some suggestions.

On nice days, consider a few of the following:

Drive to a nearby park and walk the trails or along the grassy areas. It's good for your body and will clear your head from the worries surrounding that 401(k)
Walk around your neighborhood after work and before dinner. You will actually increase your metabolism before eating, which will cause you to eat less and burn off dinner faster
If you prefer company, take your dog for a walk (if you have one). If you don't own one of "man's best friends", offer to walk your neighbor's dog. After a few times, your neighbor may even have the desire to join you. You will now have a walking partner and Fido will actually have "two" friends!

Now, if it's a cold, dreary, wet, or snowy day:

Simply throw on a CD and dance your heart out. If you live with other people and feel a little self-conscious about this --- well --- get up before they do or find a private place in your home and close the door behind you. No one will be able to see you, so you may as well CUT LOOSE!
Invest in a mini tramp and jump to the music. This is easier on the lower back if you wear good running shoes AND it's lots of fun. It basically provides the same benefit as jogging.
Keep your eyes open for a recumbent bike. This bike design is also easier on the lower back. While pedaling, you can view your favorite TV show and 20 - 30 minutes will fly by.
Let's not forget the abundance of work-out DVDs. Find one at your fitness level and you will immediately have a work-out buddy. You can often find DVDs on Amazon.com for just a few dollars and most are good as new.

By the way, I bought an Urban Rebounder mini tramp for $129. That was a few years ago. But, you can purchase other brands of mini trampolines at most sporting goods stores and sporting goods departments of retail stores. Costs vary, but don't forget your local Paper Shop circulars and, of course, the Classifieds. I only paid $90 for my recumbent bike, which I found in a Classified Ad. It was in perfect condition when I bought it two years ago and it still is. Also, don't forget that soooo many people buy mini tramps and stationary bikes only to have them sit in their bedrooms and function as coat racks. Often times, they look for opportunities to sell them inexpensively. (Not good for them, but good for you!)

One last thought, if you live in a warm, sunny climate either in the desert or by the beach --- then, walking along the beach on the sand offers an X-TREME walk! Also, I found some of the best walking experiences in flat, desert areas. It provides the environment for a faster walking pace. And, of course, when it does rain --- all of the above tips are for you, too. :)

So, spend less time on your couch and more time on your floor. Just 20 minutes a day, three to four times a week will provide you with amazing results. You will have more energy, you'll eat less because you'll get full faster, and you will sleep better. You'll even see a difference in your waistline and legs. Who knows? You may just get addicted to your newly found fitness level and decide to join a gym or sign up for Tai Chi!

Please visit my website at: http://www.3in1fitness.com/ or email me at debracostanzo@3in1fitness.com.

Deb

What Does It Feel Like to JUST Be "The Customer"?

2008-09-21T20:13:00.000-07:00

It's quite late. I'm hearing the hum of trucks commuting along the distant highways. It's Sunday night, which means there are plenty of those. "Trucks" I mean. Seems like a lonely night to be driving with family left behind. But, I guess that's the life of a trucker.

As I'm sitting here at my computer I was thinking about stress and how it affects our lives. For the trucker, it's the constant bouncing in a not-so-comfortable cab and, sometimes, in not-so-lovely weather. I doubt they eat correctly. Greasy eggs, burgers, and fries probably constitute the trucker's diet. I'm sure they break it up with an occasional order of French Toast or pancakes. They spend all of their time on the road and must deal with stupid drivers ALL day long rather than just 'here and there' as the rest of us do. Hmmm...maybe WE are those stupid drivers. Anyway, they force themselves to stay awake and then force themselves to go to sleep. They have stringent deadlines regardless of the "construction" that's taking place every five to ten miles. And --- if one finds himself or herself on Route 95 South outside of Ft. Lauderdale and Miami --- well, I'm sure they are contemplating if they have a good life insurance policy because that road is enough to make you NEVER want to get back in a vehicle again! Yep...truck drivers have a LOT of stress.

Now, you would think that a solopreneur, such as myself, wouldn't have too much stress. A great deal of my work is done right in my home office. I don't have any employees, so no one is calling off sick due to a cramp in his or her ear lobe. For the most part, traffic jams don't affect me. So what in the world could stress me out?

Answer: Buying a new lap-top. Yep. I know it sounds trite. But, let me tell you something. Every time I exercise the privilege of being a consumer, I'm reminded as to why some of our political leaders would rather outsource our jobs to other countries whenever possible. (Now...hold on! I don't agree with that remedy. I'm just saying that I can understand why some, short-sighted decision-makers would do this.) Fortunately, our economy is limited to outsourcing many of our service positions. Overall, that is a good thing! But, I can't remember the last time I was able to go to a store or a pharmacy or another type of vendor and NOT have to think for the person behind the counter. Now...please bear with me on this and tell me that you've NEVER experienced something similar to what I'm about to share with you.

So, I go to a store (which I won't mention) to purchase a laptop. After the appropriate comparison-shopping between laptop makes and models, I make my decision. At this point, the sales assistant prints out TWO, 8 1/2" x 11" pages and proceeds to 'explain' my options for a service contract and a warranty. I would LOVE to explain to you what these pages provided. But, this is one of those situations where one DOES have to be a Rocket Scientist to comprehend everything that just came out of the sales assistant's mouth. It took me longer to decide which "plan" I wanted than it did to pick out the laptop. This is when I realized I was in trouble.

I bought a great package. I think. The one thing I knew I definitely wanted was to have Microsoft Office installed and some virus and spyware protection, etc. I bought the computer last Monday. I was kind of under the gun to have the computer ready by mid-week; but, I didn't want any mistakes made. So I figured if I gave the 'team' until Thursday, all would be well.

Well...it wasn't. When I returned on Thursday evening to pick up the computer, they couldn't find it. The sales assistant that was helping me kept coming out every five minutes to report that he still couldn't find it. Other sales assistants were noticing his frustration and came to his aid. Now, I had five other sales assistants in the back room trying to find my laptop. Finally, they called for the manager. She found it. I asked her why the other sales assistants couldn't find it and she said, "It was behind something." I think my eye-roll was contagious because even the people behind me in line seemed to be following my lead. We all looked as if we were having some type of seizure. Actually, at that point, a seizure might have been more fun.

So, OK. We found the laptop. I'm now back to my original sales assisant who proceeds to take my laptop out of the box to double check that the installation was complete. It was the wrong laptop! But, it was in the right box. Hey...ya gotta count your blessings, right? So, I asked, "Where is MY laptop?" He said, "I think we gave your laptop to another customer cause the laptop we set aside for you is actually his and actually costs $400 more than the one you bought. We'll just call the other customer in the morning and have him return your laptop and give him this one back."

Now, this sales assistant couldn't understand why I DIDN'T want to take my laptop once he retrieved it from Customer #2. I obviously wasn't going to pay for a warranty on a laptop that left the store in someone else's care for almost 3 days! He just couldn't get this. I explained it to him. He got it.

This is where the fun starts. The laptop make and model that I had originally selected was out of stock. The only other laptop of the same make with the same or better specs was $350 MORE than the one I bought. I spoke to the manager and said that I thought they should give me the upgraded laptop for the same price as the one I bought because I didn't want a slower processor or reduced graphics quality just because they made a mistake. You see...the make and model I bought was a great price for LOTS of bells and whistles. As I said, there were no more left in stock and really nothing else in that price range that could offer me the same quality machine. With my service contract, warranty and the price of the laptop my original sale was $1,120. The manager said he wouldn't take a $350 loss by giving me a laptop with the same bells and whistles for $350 less than it's worth. I said...."OK. If you can't give me the same quality laptop, then instead of losing $350 you're going to lose $1,120 cause the deal is off."

He didn't get that either. He said that he was willing to work with me, but not to the tune of a $350 loss and that I'd have to find another laptop for no more than $100 to $150 more than the one I bought. If I could do that....he'd eat the difference. I did. He did.

So, once again, I had to leave the laptop there in order for all the installations to take place. This was last Thursday. I figured I'd give them until Sunday at 1 p.m. to do everyting without error. I went in today at 2 p.m. and was so happy that they actually found my 'new and improved' laptop. I said to the sales assisant (same one as last Thursday), "Do you think you should check the laptop and make sure that everything was installed correctly?" He said, "Really? Would you feel better if I did that?" I said, "Yes, because if I get home and can't just fire it up and I have to bring it back in I'm NOT going to be very happy." He said, "That's true. Let's check it out."

He skillfully cut through the tape on the box (he's getting really good at this!) and fired up the laptop. A few moments later, he gazed at me across the counter while turning sheet white. "They forgot to install Microsoft Office," he said. "It will only take ten minutes. Would you like to look around the store while I install it?"

I can only tell you that my eyes are getting really strained from all the rolling around they've been doing this past week. But, I do have my laptop. And, it's worth $150 more than I paid for it. Plus, they gave me a $50 Gift Certificate for my troubles. I spent part of it on a microphone, which I will need in order to produce audio postcards in the future. I picked it out while my friendly sales assistant was installing Microsoft Office. How convenient!

So, back to my original question. Is it ever possible to go to a store and just be the customer without having to think of all the possibilities that may go wrong? Hold on. Let me roll my eyes and think about this. :)
Deb

How To Stay on Track

2008-09-13T11:12:00.000-07:00

I was speaking to one of my clients the other day. He was having great difficulty following his eating plan and exercise program, which is why he hired me as a coach. Often times, the only "exercise" an executive or professional person has is "climbing" the corporate ladder. As their professional life is soaring, their wellness is crashing and burning. Deadlines, appointments, "flash" meetings, and traveling often create extreme difficulty in pursuing a balanced life. The saddest reality is, however, that once something happens to "us", our companies continue to make profits and operate as if we were never an integral part of the machine in the first place. How sad. Sometimes, I believe that we place more value on our roles in our companies than our companies do. What we don't place value on is our own, personal health.

So, what type of mindset do we need to embrace in order to 'keep on keeping on' when everything around us is pulling us in the opposite direction? Well, for starters, I'd open up the obituary portion of your local newspaper. Notice the ages of the people depicted for whom their families are eating at the funeral lunch. Next, I'd like you to think about how YOU feel the moment you step foot out of your bed and onto the floor in the morning. Are you just totally excited about living out the day? Or, would you prefer to either crawl back into bed OR turn the clocks back 20 years?

Well, if you're like most of us --- you really can't do either one. You could call off sick, but you probably won't because if you called off sick every time you felt this badly...well...you'd never go to work. As far as turning back the clocks --- well --- good luck with that one! So, what kind mind game can we play with ourselves to help us along?

For starters, realize that there is no doubt about it. We are all going to pass on some day. I wish I could say that lifestyle plays no part in our life-span. But, let's face it. If we habitually ride a motorcycle like a maniac without a helmet, we have a pretty good chance of having an accident and not surviving. I believe in miracles and I know God can intervene where-ever and whenever He wants. But, He also gave us a brain and we make our choices. Although, bad things can happen to careful people, bad things can definitely happen to reckless people. The most sobering idea I will share with you today is that many of us are killing ourselves slowly over time instead of quickly while being reckless. Yes, getting old DOES happen over time. But, we can actually "be" 15 to 20 years "older" in age than we really are just by making poor lifestyle choices as they relate to our eating habits, exercise habits, and sleeping habits.

Learning to prepare foods with little or no fat content, choosing a piece of fruit over a piece of cake, doing cardio and strength training 3 to 4 times per week for at least 30 minutes a day, and getting 8 hours of sleep a night will greatly improve the way you feel. In fact, if you implement the first three suggestions here, you'll see an improvement in your ability to sleep, as well.

Now, please do NOT misunderstand me. You can do everything right and still die what seems to be an untimely death. This is a universal truth for which no one has an answer. God is in control and sometimes we don't understand the things that life throws at us or our loved ones. But, this universal truth does NOT alleviate us from our accountability for our own health and wellness.

Think about it this way: We're all gonna die; but, I wanna feel good until I do.

Fall Is In the Air

2008-09-08T19:44:00.000-07:00

Well, it's hard to believe it's September. Every year at this time, we all sit around and chime in a chorus of "it seems like we just celebrated the 4th of July." :( Although I would love to live in a warmer climate, I think there is something about the autumn in Pennsylvania that revives a ton of memories for me.

It's kind of cool to take out the jeans again --- and not roast to death while wearing them. The coolness in the air also makes me want to rip the boots out of my closet. I love boots. I have tons of those, too. But, I remember the Back-To-School shopping sprees and how I'd buy sweaters and skirts and tights --- most of which were too hot to wear to school on warm September days. But, we wore them anyway 'cause they were new. Jeans weren't allowed in schools then, so I'm dating myself. But, we all looked like the models in Seventeen Magazine. We didn't know any different. And...the 5 o'clock hour after homework and before dinner...always embraced my nostrils with a wood fire. We anticipated Friday nights as early as Monday mornings so we could run off to a football game. It was a perfectly innocent excuse for getting out of our houses. I didn't even like football. But, I LOVED going out.

Because our kitchen was cooler in the fall, my Mom resumed baking...usually, cinnamon buns dripping with either caramel and pecans or thin, white icing. I enjoyed both versions of my Mom's expression of love. Sometimes I could smell her baking and cooking half a block away from our front door. Had I been blind, I still would have known I was "home".

When the weather crisps and the sun sets earlier, I resume my writing. And, it was no different back then. I used to spend hours in my room imagining the contents of my first novel. And...it's no different now.
<3Deb

Thinkin' on my road trip...

2008-08-18T06:53:00.000-07:00

As I was making my way to Washington, DC this past weekend, I was thinking about my business and ways in which I can be a motivational source for my clients. I believe that is truly the role of the coach --- to be that "shot in the arm" for a client when they just can't muster up enough passion on their own to push towards their goal and keep their eyes on the mark.

Making good life-style choices is more than just picking the apple over the apple pie or the multi-grain bread over the "white demon". These choices are definitely the beginning of your wellness journey; however, I see a wellness journey as more of a "mindset". It's viewing our bodies and our minds as gifts... gifts that we need to actively take care of and protect as best we can. It's not necessarily about perfection. It's about doing the best with what we have.

Anyone rich enough can pay to have their bodies worked on by plastic surgeons. In fact, some people are motivated enough to save for their special day under the knife. And, I'm not knocking plastic surgery. However, that only takes care of the outside. Watching someone incorporate a healthy eating plan, a sensible cardio and weight training program and daily, mental "time-outs" for soulful rejuvination will have long-lasting and more profitable wellness results. But, it's not a quick fix. We won't look and feel fantastic instantaneously. It requires our time. It requires personal investment; not just a monetary investment.

It's like anything else in life --- we appreciate those things we work for. Get passionate about YOU! Whatever it is you decide to do to stay "moving" --- do it with gusto and desire. Reaching goals will be empowering.

So...back to my thoughts while driving to DC... I heard a line in a song by Rascal Flatts. The words really sum up my outlook on my life. Maybe it will spur you on, as well: "I wanna be runnin' when the sand runs out."

<3Deb