Archive for the ‘Other’ Category

It’s that time of year again.  Thanksgiving is upon us, Christmas and New Years are right around the corner.  Holiday festivities, parties, gatherings, and lots of processed, unhealthy food awaits.  You’ve been working hard all summer to get the physique you’ve been longing for.  Maybe you’re healthy lifestyle just started.  What steps do you need to take to insure a positive outcome? First and foremost, I would set the bar low.  Instead of continuing to try and lose weight and reduce body fat, I would suggest going for maintenance.  There are too many temptations out there to overcome.  Telling yourself that you will remain at or near a certain number until the end of the year will bode well for your confidence and allow you to pick things back up where you left off starting in January.  Doing otherwise, could set you up failure and derail your motivation.  Take these tips and begin your holiday journey:

  • Get/Stay Moving – If you are consistently going to the gym 3-4 times a week then continue doing so. If you have to miss because of a party, schedule another day/time.  If you are not currently exercising, get the blood flowing and make the commitment.  Start small, be consistent. And it doesn’t have to be structured exercise. Maybe do some extra cleaning around the house.  Take a long walk with a friend!
  • Limit Alcohol to a minimum – For many people, the holidays are a time for drinking and toasting.  The expectation is enjoy a few extra cocktails.  This is not the case if you are trying to maintain.  Have a little fun but take into consideration all the hard work you put in the previous 10 months of the year. And alcohol reduces the amount of fat your body burns.

Wine 4 oz glass:  62 – 160 calories
1.5 oz liquor shot:  115 – 200 calories
Gin and tonic:  280 calories
Frozen creamy drink:  800 calories
12 oz can of beer:  140-200 calories
Alcohol + carbonated drink:  200 calories/12 oz
Eggnog + jigger of rum:  343 + 97 calories
Seltzer with a splash of lime:  0 calories

  • Fruits & Veggies – Aim for seven-a-day.  Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level.  When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients.  What’s more – the fiber in fruits and vegetables fill you up faster than traditional snack foods.  Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits.  Grab a bag while on the go or at work.  Make a pact with yourself that you’ll eat your five-a-day before you snack on any cookies or other holiday treats.  You’re sure to take in fewer calories overall.
  • Keep the Serving dishes off the table – This has been shown to reduce caloric intake.  Think about it, if the food is right in front of you, it is much easier to grab and eat.  But, if you have to get up and walk into another room to grab your serving, you may think twice about it.
  • Control the risk for temptation – Controlling even the slightest chance of coming in contact with ‘tempting’ foods is one way to effectively reduce your intake.  While you won’t be able to control all situations, focus on the many ones you can.  For example, do you keep candy or cookies at your desk or workspace?  Do you frequent the dining room table or pantry where you store all your holiday goodies?  Make a mental note of tempting places and try to control them. For example, make a pact with co-workers that goodies will be kept solely in the break room, not at the front desk or in various offices.  Mentally plan out how you will avoid tempting situations.
  • Limit to one-a-day – While you can’t control every situation, you can control how much food goes into your mouth.  If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain.  One way is the one-a-day method.  Allow yourself one small serving of a cookie or piece of candy each day during the holiday season.  Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising.  If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.
  • Eat Slow and Take Breaks – Studies have shown that people who scarf down their food eat up to 52% more before they feel full than those who chew small bites for at least 9 seconds.  They are also over three times more likely to be overweight according to a study in the British Medical Journal.  That’s because it takes about 20 minutes for your stomach to tell your brain you’ve had enough so you get way more into your stomach.  So, chew your food a bit longer.  People who chew each bite 50 times usually feel full and stop eating after consuming less food.  Take lots of breaks and eat mindfully.  Instead of living to eat, eat to live.  Be present.  Put down your utensils or crescent roll or that drumstick between bites.  As you slowly chew your food, savor the flavor.  Breathe deeply and count to 20.  Take a sip of your beverage.  If you’re eating with others, talk to them.  You’ll get full and fully satisfied eating much less food.
  • Get More Sleep – Sleep is a major factor in weight control.  This is the time when all of your systems regulate, especially that of your hormones.  Inadequate sleep wreaks havoc to your hunger hormones.  You will not have enough discipline and willpower to overcome these hormones, trust me.   People who sleep too little, 5 hours or less each night, gain nearly 2½ times as much abdominal fat as those who sleep 7-8 hours.  This needs to be consistent as well.  Naps in the middle of the day don’t count.  Don’t take this step too lightly!

For some other Holiday Eating Tips from a previous post and a funny way to look at things, click on the link below. But, I assure you, these will probably not work that well 🙂 LOL

http://wp.me/pOgCs-4V

If you want to be truly successful in how you achieve your goals, then you need to harbor the right habits and attitudes that will keep you on track. There are a number of good traits you have to keep for life to discover that more opportunities and good things are bound to happen, if only you allow them to.  Here are some of the features that great people tend to have.  Industrious work always pays off. There is no single famous individual person in history who achieved several goals in life without working for it.  Being industrious means working harder than anyone else, studying more than anyone else and even suffering more than anyone else. You have to understand the importance of delayed gratification as you work towards your ultimate goal. To begin hard work, you can begin by fixing your schedule, writing down tasks and functions of the day and finding the right people and resources that can assist you. Keep in mind that you have to be as independent as possible to finish more in the long term. Incorporating the following traits into your day will help you achieve and reach your goals:

Discipline and Consistency
Discipline is what separates the leaders from the followers. If you truly want to make changes in your life, you have to do things even if you do not want to at times, and maintain excellent quality and optimum performance each time. Being consistent is intertwined with patience, wherein you continue performing well, regardless of the situations and hindrances, to render the results you want in the end. Discipline and consistency are also interrelated, in the sense that discipline breeds consistency. If you continue practicing good habits and sticking to the functions that lead to your main goal, you will find it easier to do over time. You will change as an entire person and experience the opportunities that come with being dedicated.

Resilience
Problems are a part of every person’s life, but it is the resilient person who always prevails and achieves their goals. You need to learn from your past mistakes and convert these into more productive actions the next time. Learn to pick yourself up after each fall and put in double effort to become better. Some of the most successful people, as well as those who truly left a mark in history are known to have faced big difficulties and resentment before they let others understand their own way of doing things.

Optimism
You need to stay positive about your situation, regardless of the problems that you face. It is vital that you stay optimistic and always believe that you will get to your goal, no matter what. If you tell yourself that you will reach it sooner, chances are you will. It might help to believe in the powers of the Universal Law of Attraction which draws opportunities toward you just the way you intend to, and in the right intensity as you desired.

Patience
Some goals are very big and will take time to accomplish. Do not allow yourself to think that some goals are just too huge to be possible. Be specific and set goals that are attainable to your current situation and start working to achieve these. You can break it down into smaller tasks that are much easier to do within the given time frame that you have.

1. Get quality sleep

As you’ve heard it said many times before, it is important for an adult to get quality sleep between 7-9 hours a night. Structure your day so that you will be able to wind down prior to your bedtime and have that quality sleep your body needs and deserves. Stick with the same sleep schedule day to day.  The earlier you have to get up, the earlier you need to go to bed. It’s a great way to rest from the stress of the previous day, and re-energize for the upcoming day.

2. Surround yourself with people that encourage you

As typical human beings we tend to be very hard on ourselves. We are our toughest critics. The last thing we need to is spend time with people that are critical toward us. It erodes at your self esteem, and is unhealthy. Spend time with people that see you and value you for who you are. They end up becoming “wind beneath your wings,” and truly making you feel as though you can accomplish anything.

3. Exercise regularly

Exercise raises your serotonin levels (the “happy” hormones). It gives you confidence when you overcome physical challenges. It also gives you a sense of accomplishment and it’s a way of telling yourself, “I value you.” Exercising sends you a message that you are worth taking the time out for yourself to make your body and mind healthier and stronger.

4. Eat a clean, healthy diet

Eating a clean, healthy diet is another way of sending the message to yourself that you value yourself enough to feed your body only the best. Avoid processed foods. Focus on foods that are fresh, like vegetables and fruits, whole grains, and lean proteins. Remember to avoid the salt and sugar. A healthy diet keeps your hormones in balance, and makes for a healthier, happier, more confident YOU!

5. Finish what you start

Something motivated you to start that certain project, whether it’s the demand of the boss at work, or the need to finish a task around the house. It could also be an exercise program. Once you find the motivation to start something, realize there will be obstacles that may get in your way. Each time you overcome that obstacle, you develop a deeper sense of accomplishment, which fuels your self esteem. It is a great feeling to start something, and it’s an incredible feeling to finish it. Cross your finish line!

6. Eliminate “can’t” and “but” from your vocabulary

Those obstacles that get in your way when working toward a goal, typically come from a lot of self statements that begin with “can’t” and “but.” Take a day to just catch yourself, and note how many times you use those two self defeating words. The next day, turn those two words into “can,” and completely eliminate “but” from your vocabulary. No excuses… you CAN do anything you truly set your mind to! As you accomplish those goals that you CAN accomplish, your self esteem will sky rocket.

 7. Focus on your personal gifts

All of us were created with unique gifts. We ALL have something we are really good at. Get in touch with your gift, and focus on that in your day to day living. Sometimes we get caught up in comparing ourselves to others, and if they happen to be better at us at something it erodes our self esteem. You are your own unique you. Find what makes you special and zone in on that. As you focus in on what you are naturally good at, again, your self esteem will sky rocket! You will feel happier and more productive in your life!

This is an excerpt from a blog I subscribe to, the Matrix Mind. If you’re kind of stuck in a rut and want to make some changes whether it be fitness related or life in general, begin with setting some goals. Here are a few tips to help with the process:

The Right Way to Set and Achieve Your Goals!!

People set their goals differently, depending on their current situation, resources, physical capacity and other factors. You can, however, follow some guidelines to make sure that your goals are credible and possible. Too many individuals set their goals too high unknowingly, only to lose and get disappointed for life. Here are some tips for you.

Being Specific

Goals need to be specific, so that you know which part of the process you’re currently in and the particular ways on how you will achieve it. Most people have goals to get promoted, get rich, improve relationship and the like, but these are very vague and your mind can become confused about what you truly mean. General descriptions usually do not have boundaries, so you always leave room for mistakes and compromise. If you want results that you can be proud of, be specific.

To be specific, you need to include the full details. Write down something like, “I want to get $1 million by October of this year.” or “I need to become key supervisor of the sales division by next week.” or “I want my kids, Taylor and Chad, to become best friends beginning tomorrow.” Include the names, the position, the amount, the date and everything else needed to train your mind to start working towards that goal.

Being Measurable

Goals need to be measurable so that you can gauge how well you have done lately. To help measure your paths and goals, you should include measurable details. For your job, you can include details such as the number of hours you’re working, the amount you’re earning, the staff you’re handling, etc. For the goal of money, you can include details such as the amount you want to have as a whole, the number of companies or businesses you own, your contact persons, etc. Always have things and items to be measured so you can understand how close you are to getting your goals. If your goal is to earn $100,000 a month, then you know you’re halfway there if you’re already earning $50,000 a month.

Being Attainable and Realistic

Only set goals that can possibly be accomplished. Some people set goals that are too high to reach, that they are almost setting up things that are impossible. Make sure you only set objectives that you can reach within a given amount of time, provided the current resources and capabilities you have. Some examples of impossible goals are doubling your salary overnight, getting a promotion higher than your boss’s position, etc. Some goals can be achieved faster compared to others if you have some strengths and paths to back these up. Always include a strategic plan for big objectives.

Time-Bound

Set deadlines to achieve your goals or else you’ll never going to finish anything. Stay specific when setting timelines and schedules. For example, indicate things like “To spend an hour with my wife everyday starting tomorrow (indicate exact date and year)”. Setting the exact time and date will spur you to start working on your goals, instead of putting it off for another available time. Some goals can take years to accomplish so it is wiser to break these down into smaller objectives, still complete with deadlines. You can finish everything in a sequence to finally reach the biggest one.

Holiday Eating Tips!

Posted: December 20, 2010 by Louie Brockhoeft in Nutrition, Other
Tags: , ,

Too funny. My client Janet sent me this via email yesterday. She knows how I am about getting on people and their food choices. Have a nice laugh!

HOLIDAY EATING TIPS

1.  Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Holiday  spirit. In fact, if you see carrots, leave immediately.. Go next door, where they’re serving rum balls. 

2. Drink as much eggnog as you can. And quickly. It’s rare.. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-alcoholic or something. It’s a treat.. Enjoy it. Have one for me. Have two. It’s later than you think It’s Christmas! 

3. If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat. 

4. As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission. 

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a  Holiday  party is to eat other people’s food for free. Lots of it. Hello? 

6. Under no circumstances should you exercise between now and New Year’s. You can do that in January when you have nothing else to do. This is the time for long naps, which you’ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog. 

7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don’t budge. Have as many as you can before becoming the center of attention. They’re like a beautiful pair of shoes. If you leave them behind, you’re never going to see them again. 

8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don’t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day

9. Did someone mention fruitcake? Granted, it’s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards. 

10. One final tip: If you don’t feel terrible when you leave the party or get up from the table, you haven’t been paying attention. Re-read tips; start over, but hurry, January is just around the corner. Remember this motto to live by: 

“Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate and wine in one hand, body thoroughly used up, totally worn out and screaming “WOO HOO what a ride!” 

Have a great holiday season
and a Merry Christmas!!!

Janet

Are you Stressed?

Posted: December 8, 2010 by Louie Brockhoeft in Other
Tags: , ,

Stress screws up everything!  It can wreak havoc on your body. When we feel upset, out of sorts, overwhelmed, we eat.  What’s worse is chronic low-level constant stress, via high cortisol levels and insulin, decreases the body’s ability to burn calories laying the foundation for weight gain. When we are always on the move, feeling anxious and under pressure to meet our goals, we set ourselves up for digestive shutdown and decreased hormonal activity. Our satiation regulating hormones are puttering and the hunger hormone ghrelin is in overdrive. And, let’s not forget the long list of possible inflammatory and auto-immune illnesses about ready to come to the forefront.  But it doesn’t have to be this way.  We can choose a different route.

We cannot change with the same mindset. As long as we remain in a chronic state of stress, the body will remain in alarm mode, with survival on its mind, and will attempt to save us from extinction. So, take a breath, step back and reassess. Change your mind. Get better prepared. Work on your organizational skills. Be patient and try not to do so much in a day. And, most of all, take time for yourself and relax. Begin with relaxation techniques like meditation, deep breathing, or Yoga. Take a walk, vent to yourself or throw a few dumbbells around. Do whatever you do in order to relax. Find balance. And when you do, your body will begin to respond in the right way. Your food choices will be better. Your energy levels will increase. Better sleep. Your body will get rid of the fat. Your mood will be enhanced and you will have less trips to the doctor.  And, finally, you will take charge of your life!

  • Build a work ethic second to none – an intense effort to achieve is always there.  No compromises.  Any other promise is fool’s gold.  It’s all around us. The “Quick Fix.”  Diets, pills, surgeries, etc.  Shortcuts will fail.  Nothing meaningful or long-lasting comes without working hard to gain it.  Your weight problem didn’t occur overnight and neither will the accomplishment of a better and new you.
  • Set some standards – increase your expectations, be confident you will succeed, and maintain a positive outlook.  Don’t accept anything less than the best.  Deserve victory!  If you’re not working out consistently, eating a clean well-balanced diet, sleeping regularly, and working on stress reduction, then why should you look and feel better. Make it happen!  Choose to be that person who deserves success!
  • Plan of attack – Sense of direction.  Get focused.  Write down your goals, challenges, and difficulties.  Be clear and concise.  Be realistic.  You can’t lose 15 lbs in a month and expect to keep it off.  Baby Steps!  Put the dates down, write a number.  Keep it on the calendar, on your planner or blackberry.  Post dietary pitfalls on the refrigerator.  Take the necessary steps to achieve them.  Cook and prepare meals in advance.  If you have to go to bed an hour earlier to get up for an a.m. workout, then turn off the TV and hit the sack. Saying, “I don’t have time to workout or eat healthy,” is no excuse.
  • Remain Positive during rough times – Fight through adversity!  There are going to be times when you are having difficulty finding time. Feeling tired.  Overwhelmed. That’s common. Step back, be positive, adapt and move forward and challenge yourself to stay the course of action.
  • Believe in yourself and visualize success – Visualize yourself achieving the goal.  Begin with the end in mind.  Take a mental picture of the person you want to be.  Think about how much better you will feel and look.  More accomplishments, more energy, a better life!

 

Whether you want to lose weight, train for a marathon, improve your fitness level, or just increase health and vitality, having clear and concise goals will make it much easier to achieve success. If you want to be healthier, look better, feel better, and have more energy I challenge you to write down a list of challenges, standards, and expectations. Believe in yourself! You definitely have the will and desire to become a better you.  Be determined to finish the job!