Take Heed: Take a Break

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

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!!

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

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

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

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

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