I know many of you needed this today. You may not be seeing the results you hoped for by now but that doesn’t mean you have failed. It simply means you have to go about it a different way. So take a moment to remember why you started because quitting is not an option.
Never give up on your fitness goals. Be patient, stay strong and always be proud of the work you have put in to it. #BeUnstoppable
Sometimes it’s hard to take on a new challenge. I know exactly how you feel; anxious and afraid to fail. Most of you know that I completed my first 1/2 marathon last October. Though I knew that January that I wanted to run a 1/2 marathon, I didn’t actually commit to it until July. Yes that’s right it took me 6 months to get up the courage to run this race. But I can tell you that was the hardest part. Once I committed to the goal everything else just fell in to place. I wasn’t going to let my fears stop me.
Take a few minutes today to think about your goal. What is the one thing that you’ve always wanted to do but have hesitated for one reason or another? Start today off with a new mindset. Forget about the “what if’s” and go for it! 
Today I want you to focus on a long-term strategy for your fitness goals. Make your results stand out. Let everyone know just how dedicated you are to being a healthy, fit and strong person. Jot down your goal and everything you need to do to make it a permanent change. For example if your goal is to eat healthfully then getting there means that you need to clip recipes, buy groceries and prepare your food weekly. Practice this for the next four weeks and allow it to become your habit. Your family, friends and piers will view you as a role model because you showed them that it is possible. You produced results.
Close your eyes, take 10 deep breaths and let go of all thoughts that you need fixing. Realize that you are whole, not broken because positive thoughts are the drivers of success. Empowering isn’t it? That’s exactly how I’ve felt after my conversation with Aida Bielkus; empowered and ready for change. Aida (the one doing the split in the photo) is a life coach, yoga instructor and one of four sisters who co-founded Health Yoga Life in Boston.
The philosophy is simple; sit back, take a hard look at yourself and discover the why. By doing so you take emotional responsibility for your situation which allows you to accept change you want in life. Aida and I talked about drivers for losing weight; one of the most common fitness goals out there. If I were to ask you what needs to happen to lose weight you’d probably tell me to move more and cut back on sugar, alcohol and processed foods. You know the how, the question here is why. What is it that holds you back from making the changes needed to lose weight?
Making this realization is the first step towards change. It drives your motivation and sets you up for success. This was my take away from the coaching session I had with Aida. It’s nice to feel empowered and in control rather than told what I should or should not be doing.
Here more information on the T.L.C (Total Life Change) Plan as described by Aida.
“The Health Yoga Life T.L.C. (Total Life Change) Plan is an original program, designed for effectiveness; what makes it unique is the combination of a strong dose of yoga classes with Health Yoga Life Coaching. By pairing Yoga and Health Yoga Life Coaching, you start to fully understand, but more importantly take responsibility for, your behaviors, reactions, and beliefs so that you can start changing things up at their core.
Yoga is different from any other physical exercise. Initially many people go to Yoga in hopes to become stronger and more flexible, but inevitably they find its reach goes far beyond a physical practice. It is an integral part of an ancient healing modality that brings balance to the mind, body and spirit. Health Yoga Life Coaching also sets itself apart from other coaching programs because their coaches will not give you a “to-do” list; they will not tell you how many calories you should be consuming ; they will not tell you that there is something wrong with you – and they will never tell you that you need fixing.
Health Yoga Life Coaches believe you are whole, not broken, and hold this belief as an authentic truth. Many self-help programs create fixed goals and move toward change in order to attain the goal. Clients of the T.L.C. Plan attain goals because the goals are not the main driver. T.L.C. clients are the ones who begin the process by taking an integral first step even before they contact their coach. They realize that they themselves are responsible for their own emotional, physical and perhaps even spiritual well-being. This is an amazing realization! Once they make this all important realization the T.L.C. Plan is activated for complete, strong and on-going support.
Health Yoga Life Coaching uses a proprietary method called the Emotional Responsibility Method™. This evokes two principles which also are found throughout Yoga: self-observation and mind-body awareness. This method creates rewarding ”a-ha!” moments and accountability from the inside out.
Living becomes effortless as you see how to move forward through action. Feeling balanced on a day-to-day basis allows for a plethora of opportunities to be seized, and your best potential to be realized. It is time to care for you.“
Disclaimer: I received a complimentary yoga class and life coaching session from Health Yoga Life. All thoughts and opinions are my own.
One reason why we put off our goals is because we focus too much on “the how”; the how being which diet should we follow or which exercise program will yield the best results. Can you really blame us? We are inundated with research and the latest fads nearly every day. There are so many theories out there, it’s enough to make your head spin; I know because sometimes my head spins too. It’s hard to keep your motivation when you don’t know where to start.
If this resonates with you at all then try this exercise. Don’t lace those sneakers up yet, I’m not talking about jumping jacks this is brain exercise. Grab a notebook and write WHY dead center of the page in all capital letters. Circle it, give it some thought and when it comes to you write it down. As you are thinking about the why, try to refrain from saying things like “I want to lose weight or finish a 1/2 marathon”. Those are great goals but I want you to dig deeper than that. Why do you wan to lose weight? Is it because you want to be able to run around in the backyard with your kids? Are you doing it to take stress off of your joints, look good in your wedding dress or improve a health condition such as high blood pressure or diabetes?
That right there is going to be your motivating factor. Take you why and tape it to your bathroom mirror. Constantly reminder yourself why you are doing this and the how to will naturally follow. The way in which you do things doesn’t really matter as long as you are making healthy decisions that will last you a lifetime.
For my clients, fans and followers who battle nay sayers on a daily basis. I’m talking about the friends, family, and co-workers who tell you that you can’t, won’t or shouldn’t; there always seems to be one. The truth is they have no idea what you are capable of.
As you start a new week I want you to remember that you are unstoppable. You have what it takes to reach your goals. You can change your eating habits. You can push yourself to workout. You can lose weight if you are motivated to do so. I believe in you.
It’s time to stand up to these nay sayers and repeat the following “Forget you, I can do it. I’m unstoppable.”
How do you deal with negativity from others?
When it comes to fruits and vegetables, there is nothing better than eating them straight from the garden. Fresh lettuce, a juicy tomato, a crisp cucumber; my mouth is watering already! But besides the great taste there are other advantages to having your own vegetable garden. According to Jocelyn Jones, owner of Generous Earth Gardens in Somerville MA, caring for your own food is good for the body and the mind.
As Nemo approaches New England it may feel like it’s too early to think about gardening. Let’s not forget that Punxsutawney Phil predicted an early Spring this year. I don’t know about you, but I’m not ready to give up hope on that just yet. So without further hesitation I invite you to read about the benefits outlined by Jocelyn and start thinking about what you’d like to plant this year.
Discourages Sedentary Lifestyle Habits
Tending a garden requires a fair amount of physical activity. In order to successfully take care of your plants, you need to make a commitment of strength and endurance. The magnificent part about this is that you want to do it! You are working for the larger goal of being able to enjoy the food you are caring for. You look forward to working in your garden because you know that all the hard work and physical labor pays off in the end. You will happily see the results in a fresh summer salad: a bushel of bright zucchini and a firm rear end!
Improves Diet and Eating Habits
One of my favorite things to do during the cold, short days of winter, is peruse through the bright, glossy pages of a seed catalogue. I daydream of all the delicious varieties of herbs, vegetables and berries that will be planted and harvested in the Spring all the way through the Fall. Growing your own food encourages you to eat well; it allows you to make better, more nutritious choices. I cannot think of anything more delicious or healthy then a fresh strawberry or an heirloom tomato picked right off your own vine! The healthy things you grow will be the highlight of all your recipes, both in taste and color.
Lowers Stress
“The greatest gift of the garden is the restoration of the five senses.”- Hanna Rion
There is much to be said about spending time in the great outdoors. When you spend time outside you begin to notice the subtleties of your environment: the gentle breezes; sounds of wildlife; the scent of freshly cut grass; and the blossoming of bright flowers in all their glory. When you are in your garden you are at peace. Stress can be drastically reduced when you take taking the time to appreciate the magnificent world around you. Peacefully weeding between the carrots is a beautiful way to spend a stress-free Sunday afternoon.
You Know Exactly What You Are Eating
By planting your own seeds and tending to them using organic practices, you’ll know exactly what you are putting into your body; it is surprising how removed we are from where our food comes from and how it got there. By planting your own vegetable garden, you can watch as a tiny seed is planted, matures and is harvested. When your sauté your spinach or dice your tomatoes, you’ll know exactly what it took to produce them. One of the best parts of having your own vegetable garden, is that you are taking responsibility for what is nourishing your body and soul.
Encourages creative thinking
“ All gardening is landscaping painting” – William Kent
One of the most discreet but valuable advantages to having your own vegetable garden is that it encourages creative thinking. Designing and planning your garden allows you to think creatively about the best way your vegetables can grow. The classic example of happy, companion planting is the legendary “three sisters”- corn, pole beans, and either pumpkin or squash. This trio is a creative way to design a bed by using each plant to somehow support the other. Each of the sisters contributes something. For example, the corn provides a natural pole for the beans to climb, the beans add nitrogen and overall fertility to the soil, and the squash creates a living mulch and shades out emerging weeds. Together, the sisters provide a balanced diet from a single harvest? In designing, planning and planting your garden, you can use creative thinking skills that may otherwise go unused. Gardening encourages you to think about the world in a very elemental way. Planting and tending to a garden is like creating a vibrant expression of yourself, full of life and beauty.
Do you grow your own vegetables? If so, what is your favorite?
About Jocelyn:
If you’ve reached your fitness or weight loss goals, congratulations on your success. Your hard work and discipline have really paid off. As you enter in to “maintenance mode” be sure to keep up with the healthy habits you developed throughout your journey. You have the recipe for success, now it’s just a matter of repeating it. Eat well, move often and keep on keeping on. Make a change that will last you a lifetime.
I’ve died and gone to soup heaven. You might think that’s a bit of an exaggeration but you’d understand if you knew how long I’ve waited to make a soup like this one. Over the last few years (yes,years) I’ve come across the most fabulous looking soups made of sweet potato, squash or both. Sadly I would pass over them because they seemed like too much work. I didn’t have one of those handy immersion blenders. I’d have to take the time to let the vegetables cool, put them in my blender and purée them which to me seems like a lot of work. I’m all about immediate satisfaction. It has to be simple or I’m not going to make it.
Enter my new hot pink Cuisinart Smart Stick Blender. I have to admit, I’m probably more excited about the hot pink color than anything else. I’m now the cool kid on the block with the colorful appliances. I might be the only one who thinks so. Not everyone gets as excited about colors as I do. 
Speaking of soup, let me get back to this one, creamy sweet potato and apple. The combination of potato, apple, maple syrup and spices give off the most inviting smell. The aroma filling my house was like sweet baked pie. Being as impatient as I am, I could hardly wait to try it. Fortunately once the vegetables are boiled this soup cooks in minutes. It’s just a matter of heating it up. Like the smell, the taste will not disappoint. I practically licked the bowl it was so delicious.
Being the health nut that I am, I did what I do best. I made this soup as healthful as possible. Instead of heavy or even sour cream I used Greek yogurt and skim milk to give it a creamy texture. By making this you lower the fat content and increase the amount of protein; boosting the nutritional value of the soup. I also used low-sodium broth and eliminated the need for added butter or oil by boiling the vegetables. These are just a few of many tricks that I have up my sleeve.
| Place the chopped sweet potato, apples and onion into a medium - large sized pot. Add seasonings (cinnamon, nutmeg & salt) and the broth. Bring to a boil and then let simmer until the potatoes and apples are soft. Using an immersion mixer blend the ingredients to make the soup base. Be careful not to allow the soup to splash; I burned my wrist this way. It's pretty hot at this point. Once well blended stir in the Greek yogurt and the milk. Cook for a few more minutes until the soup is nice and warm. Pour equal portions in to serving bowls. Garnish with a spoonful of yogurt, cinnamon and fresh parsley. |
I didn’t follow a recipe here, I used intuition. Cooking intuition is a skill I never had in my twenties, but has evolved very nicely over the past few years. Experimenting is fun. I can’t wait to do it again.
Enjoy!
Do you follow recipes or are you more of a free spirit experimenting on your own?
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Personal Trainers, Boston, MA