Here we are three weeks from the end of 2020. We are all feeling different emotions of what this year was or was not but one thing we have to agree on if you are reading this is that YOU are going to survive! 2020 was not for the faint of heart and on January 1, 2021 we are not just going to flip a switch and go back to pre-pandemic life. If you struggled continuously or periodically in 2020 , you are not alone. This was a year that impacted absolutely everyone and we all had a choice of how we would respond to all the restrictions, changes, and cut backs. What was or is your coping mechanism? Blame? Anger? Grief? Relief? Curiosity? Something different entirely?
Personally, I am allergic to negativity of any type. This does not mean that I do not have bad days or have not suffered hardships. It is precisely those experiences that I wanted to be more resilient against that set me on a path to automatically moving to a growth mindset where I constantly ask myself what am I learning from this challenge and how can I improve because to me, any other response is a waste of my energy and does not take me in the direction I want to move in my business, my life or with the clients I serve
So you may be reading this and rolling your eyes, thinking that is such "pie in the sky," idealistic thinking and that is just fine but if you are reading this and thinking, I would love to get out of that rut of negative thinking and immersion that seemed especially pervasive this year, then I want to talk to YOU. Since March 22nd, our community has run entirely online with 13 live group fitness classes per week, and countless private and semi-private training sessions. As a personal trainer, coach and group fitness instructor it is imperative to go above and beyond 100% to be able to get the most maximum potential out of our participants and like so many businesses, when I made this pivot it was an act of survival so bringing over 100% energy and positivity to every hour of remote work was partially for myself and the eventual sustainability of my fitness community. Suffice it to say, it worked. We are thriving and feeding off one another's positive energy and each month, week and day that energy multiplies and creates great things like results, physically and emotionally and the vision for more possibility.
Body Essentials is indefinitely staying as an online fitness and wellbeing facility and now that we have mastered how to provide live fitness online well we can get back to other important aspects of our eight year mission to be the most comprehensive provider of fitness, nutrition and well-being services as we start 2021 and we want to serve you.
Here are some of the most exciting options coming up as soon as 2021 launches!
See what I mean by most comprehensive provider of fitness, nutrition and wellbeing services??
If ANY of this sounds compelling to you please e-mail me at [email protected] or text me at 802-345-9644 to set up an absolute zero obligation consultation so you can learn more about what it is like to workout at a virtual studio, so I can learn more about your goals and we can learn more about how we can collaborate to get you feeling better than you ever expected. Let me remind you, it will take work on your part!
And you are probably wondering about cost! It always depends on what training option becomes the best for you based on my recommendation. So perhaps it is less than $100 per month or up $300 per month. Is your health worth it? are YOU worth it?? If you are only concerned about the cost of services, we are not the studio for you.
Just contact me today to learn more. We have limited space in our live programs and the earlier you join our on-demand program, the more money you will save.
I cannot wait to meet you!
Chief Empowerment Officer
Can you believe that we’re talking about the holidays & the new year already?! I mean, I can. Honestly, I’m psyched. I have been waiting to watch Polar Express and Elf! The best time of year!
Today’s motivation is all about helping you find what healthy during the holidays looks like for you! Maybe you’re reading this and you’re like, yeah okay…. healthy during the holidays? That’s impossible! Yes I get you. BUT. After years of figuring out what “healthy” actually looks like to me, I’ve finally figured out that healthy during the holidays looks different for everyone, and I’m determined to help you find yours.
I’d like to say I’m a lover of all things health and wellness, with a side of Christmas cookies. Or rather, Dad’s mint pie (to die for!!!).
You're ready to hear all of the quick fixes and pro tips I have on how to lose weight fast before the Holiday's hit?
Okay here it goes...ready?? If you want to lose a quick 5lbs, workout like crazy, eat chicken and asparagus for every meal and completely restrict yourself. Yeah, sounds pretty miserable right?
I'm assuming you implement one of these two approaches people usually take with Thanksgiving and Christmas. One, you either have this "ALL IN" mentality. You eat and drink whatever you want, keep telling yourself it's the Holiday's and you'll start after New Years. You pack on the pounds and immediately following NYE you regret everything. OR you go into total restriction mode, fearing food or eating a damn carbohydrate, you go extra hard in the gym, track every morsel of food and ultimately dread attending Holiday parties because all you're thinking about are the calories you're consuming.
IT DOESN’T NEED TO BE THIS WAY! You can achieve balance with fitness and living your life. So for once, ditch your one sided mentality and try a different approach to get through the holiday season!
Here are a few tips:
1. Keep moving (try a holiday 5k with family, or bring a friend to the gym to keep you motivated)
2. Watch your portions (try grabbing a smaller plate. A full-smaller plate gives you the illusion that you're eating more food)
3. Lots of water (a glass when you wake up, & a glass before each meal)
4. More protein (whatever you put on your plate, make sure there is some protein! Protein will make you feel fuller for longer…perhaps room for only 1 dessert… no seconds!)
Most importantly, ENJOY yourself & the time spent with family and loved ones. Not only is this time of year stressful and busy, it is also cold and flu season! Make sure to continue eating healthy, working out regularly and hydrating with water throughout all of those holiday parties on your schedule. It is okay to indulge a little (within moderation, of course) to enjoy this time of year, but your body will support you better if you replenish it with what it truly needs to run at its best.
I love food! And really who doesn't? What I do not like about food is grocery shopping and wedding thru food items that manufacturers are trying to sell as healthy when I do actually partake in a grocery shopping trip. I enjoy preparing food at home when I have ample time to do it in a manner that does not seem like I am just doing it to fuel myself (AKA rushing to put the healthiest thing together in the quickest amount of time) and obviously I enjoy eating food!
First things first, the BEST thing to happen too Rutland, VT is the Hannaford To Go service. Being able to order my groceries online from the comfort of my home with the ability to check the fridge and pantry to assure I do not over look something is as AMAZING as it is to walk into Hannaford and get great customer service at the HTG check out area when I pick up my groceries. Lets face it, most of the challenge of eating well is in the plan and prepare phase. Hannaford has lightened the load in part of that process. The only redeeming aspect of physically doing the grocery shopping now is seeing any new products on the shelves that I may not have seen in the online grocery store BUT similarly the same thing happens when I shop online at Hannaford, I see things I may not have found walking around the store. Truly this is not meant to be a manifesto about HTG but it has been a game changer in my weekly schedule for over 2 years now!
In August I reflected on how 30 days of no alcohol made a difference in my life so in September I went on another nutritional journey and eliminated as much added sugar from my diet as I could. Added and processed sugar is a huge issue in the Standard American Diet (SAD). According to the American Heart Association (2009) Men & Women over 19 years of age average 18-25 teaspoons of added sugar per day. The recommended daily amount if no more than 9 teaspoons (36 grams) for men and 6 (25 grams) for women. Given that data was from 10 years ago, there could be some changes but they would not be improving numbers. If you read nutrition labels at all when you are shopping, you may see an added sugar total on some labels under the total sugar number. As of January 2020 this will be mandatory on a majority of food items with the date being expanded for others. So depending on your nutritional knowledge base, just because something says it has sugar, does not always mean it is added sugar, some are naturally occurring in the food product such as some dairy and some grains. It can be confusing. I have a relatively healthy diet but it is not perfect and a month of looking a bit more carefully at this particular ingredient further enhanced the quality of my diet and overall health.
As I started my month of no added sugar the first two changes I made were that I only bought plain greek yogurt which was already a staple but I would allow a flavored yogurt as a snack (and I could write an entire post on the spectrum of bad to good flavored yogurts). I also stopped using maple syrup. Shhhh, do not tell my husband. Although maple syrup is all natural it is still sweet so I wanted to go entirely plain on my yogurt which is the only place I use syrup (aside from the occasional pancake, french toast or vanilla ice cream). These changes were relatively simple because what I found as I continued this process is that I really don't have a diet high in added sugar so the flavor changes were not huge for my palette. I did minimize bread intake which again I was doing anyway but even more so in September. I have a weird weakness for toast but months earlier I had switched from regular bread (cue the Klingers Jewish Rye) for whole wheat sandwich thins which have less than 3 g of sugar. One of my biggest learning came from my affinity for Cabot Cottage Cheese (great source of protein for snack). I had no idea some of the sugar was added sugar. No more cottage cheese which meant more fruit and plain yogurt. Next up was my love of lattes on any given day of the week and when one certain coffee shop in Rutland starts selling pumpkin lattes in September, the challenge is on. Thankfully THESE pumpkin latte's are made with REAL pumpkin, not that flavored sugar syrup of many coffee shops so I was in the clear especially since I prefer oat milk from Planet Oat which is low in sugar from the oats and no added sugar. Otherwise the challenge was in condiments which are not huge for me but when my husband does the cooking he is more likely to use BBQ sauce if grilling chicken and just loves sauce in general. AND of course, salad dressings. Unless you make your own salad dressing, you are accumulating added sugar even from locally made dressings. So I did some research when I was shopping (online of course) and ended up going back to an old favorite, Briana's French Vinaigrette. Any food not mentioned is because it is fresh protein with only fresh herb flavoring, fresh fruits and fresh or frozen vegetables so sugar was not an issue at most lunch or dinners. Moreover, staying away from things like ice cream and other sweets was quite easy. Now that October has rolled around, I got a bit more lax the first week but have stuck with most small changes I needed to make and the box of chocolates I just received are hidden and unopened!
Another area that I was unsure about was oatmeal but I was pleasantly surprised that I was in the clear here. So overall I was reassured the my diet was above average with no plan to change anything!
So if I have piqued your interest as to what are some big offenders when it comes to added sugar (aside from the obvious), here is a list of things that I talk about regularly when coaching & advising nutrition to clients:
-Boxed/Shelf Stable food items including boxed meals
-Processed food items from the shelf, frozen, food section, in the dairy section AND in the "healthy food section"
-Condiments (Salad dressings, BBQ Sauces, Ketchup etc)
-Flavored foods (like frozen veggies with added sauce, or frozen prepared foods, or canned goods with additives).
-Flavored Coffee Creamers
This is not an exhaustive list by any means, just some items that always shock people where other high sugar items are obvious including alcohol & most everything you can buy at a convenience store. The best strategy when trying to reduce sugar in your diet is to get things as plain and natural as possible and then added your own flavoring via fresh or dried herbs, prepare your own foods as straight forward as possible (AKA not from a box and with fresh or plain frozen veggies).
Source: American Heart Association, Scientific Statement on Dietary Sugars Intake & Cardiovascular Health (2009)
Three months ago we started tracking Lisa's progress publicly. Fitness & nutrition comes with many ups and downs as Lisa had experienced but we are so happy to report that she is back on track to the best version of herself after some hard work this summer and navigating all the challenges of daily life and not using social events and holidays as an excuse or not the right time to change. Read on for Lisa's own words.......
How did I get here, and by here, I mean 21 pounds lighter, eating a whole food plant-based diet, and certainly stronger then I was three months ago? It’s not just the big change in my eating habits it’s the change in my habits period. At the beginning of the summer I was tired all the time. I started every week with a good nutrition plan only to have it fall apart by day 2 or 3 then just give up. I was avoiding the gym because my weight gain made everything so much harder. I certainly would have given in to my pain and come home gone to bed and never even considered a low impact walk to get some exercise in.
Over the past three months I have changed my habits a little at a time. It started with accountability. Weekly weigh-ins made me really think about what I was eating. This is where the support of Christie and the other trainers at Body Essentials became an important part of my journey. Their support encouragement and constantly pushing me to jump out of my comfort zone was key to my success. Toward the beginning of the summer we, as a group, hiked up Killington. I was slow and struggled most of the way up. One of the trainers stayed behind with me and encouraged me to take it a few steps at a time until we reached the cabin. I gave up at the cabin, a decision I regret. I have made a plan to go again mid-October, this time I am determined to go all the way to the top and can’t wait to feel the difference. Another change was just changing up my times to exercise. I exercise two mornings a week giving me some evenings to walk my dog, spend time with my husband or just do nothing (I rarely do this anymore). This, I believe, was an important change for me. Starting my work week off with a good day of exercise and some accountability made me think twice about every bite of food. Logging my food intake also was an important part of this journey. It is part of the accountability. I always reminded myself if I eat it and don’t write it down it was just hurting myself. Looking back every week to see where I could make changes no matter how little they were they made an impact.
Part way through the summer I got food poisoning. The bacteria I had was reportable to the health department. When the health department called to follow up all their question about my food intake were meat related. (By the way I could answer their question because I had my food logs I knew exactly what I ate 2-5 days before my symptoms started). I, at this point stopped eating meat. I was eating meat replacements, but no meat. About two weeks later I went to a talk at Body Essentials about anti-inflammatory diet, watched Forks over Knifes on Netflix and am now I have been eating a whole food plant-based diet for 14 days.
So, what have I learned through all this? One, if you get off track don’t give up. In the past 14 days I ate a piece of pizza I didn’t say to myself oh well I’m off track I might as well have two pieces I said how do you feel? I felt full and like someone had put a weight in my stomach. I felt hungry or maybe just a craving within 20 minutes of eating it. I wrote that down and have it on my desk at work to remind myself that if I make that choice again that is how I will feel. I learned vegetables actually taste ok. I learned it’s ok to live it up once in a while. I went out one night with friends and Christie was at the same restaurant and there I sat with a bowl of pasta, but I still lost weight that week because I had my pasta then I was 100% locked down on my nutrition the rest of the week. I learned I am strong. I learned it’s ok to be pushed out of my comfort zone. I learned I am the only one that can make the changes and do the work. Others can encourage and give advice, but I have to do the work. I learned not to compare myself to other people. I learned to start my week prepared. I learned to plan ahead for events. I learned a schedule is so important (I keep mine on a wipe off board). I learned how important it is to have friends and family encourage, love and support me. I, also will not ever forget that the support and encouragement Christie and the other coaches at Body Essentials gave me. They made this journey fun, challenging and possible. I am looking forward to continuing on this journey and ending the year at an all-time high (or low) with another 20 pounds lost stronger than ever. Thank you, Christie, Megan, Jacob, Julie and Sabrina.
Coaches Note: Lisa was not perfect or without challenges in this process but she stepped up to every difficulty and navigated it with 100% heart. If we had not been challenging her or making her accountable with record keeping and coaching check-ins first thing Monday morning, I am not sure she would be in the place. It is easy to not be accountable to yourself or talk yourself out of the right behaviors. At Body Essentials clients can only "hide" for so long before we pull them aside and say something is not working well, what is going on, we have to do something about it. The benefit of our clients working with more than one coach and in small groups is that everyone is holding everyone accountable for all the right reasons. Lisa is and always has been a leader in our community. She tried to slip to the back of the room for a little while but when she did not come back to the front of the classroom, we pulled her back to the front. We know she will reach her ultimate goal by the end of the year. It will only take 1 lb per week for most weeks and at the rate she is going with her new nutrition plan, she will reach her goal before Thanksgiving.
Before (May 2019) Today (September 5, 2019)
I have been a student of health & fitness since the early 90's, before you could find your desired dietary answer on the google machine. Academically, experientially, additional education, studying, reading and learning from other professionals has kept me active in enhancing my life. In the work we do with clients, nutrition is critical and we are constantly trying to debunk poor nutrition information. Personally, I am constantly working to optimize my nutrition practice not because I want to improve how I look or lose weight (those are just bonuses) but because I want to be healthy inside and out which to me is do what I can do to prevent disease and stay out of the Dr's office and because I want to have abundant energy to keep up with my life and be a good role model for others in my daily work. SO, in August, I did the thing I said I could never ever do! I went an entire 30 days with no alcohol. I LOVE beer, good craft beer (and wine). But lets' face it, there is no nutritional value to alcohol in your diet, end of story. It is calories, gluten, and more calories. So I just decided, after feeling like I had had my fill, that I just wanted to take a break and reset my body a bit without the influence of alcohol for 30 days. I have heard it 100 times over in my studio and have said it myself many times, I just could never give it up entirely. I am here to tell you, you can!!! My level of resolve may be pretty well developed when it comes to behavior change compared to others but anyone can do it. I am strong believer in not "leaning" your life to the point of no enjoyment. Cutting all the "good stuff" sucks the fun out of life. It also has adverse short term impacts the one time you put something in your body that is not "clean" after a long period of clean eating! So let me provide you with my top 5 outcomes of abstaining from alcohol for 30 days:
Consider for a moment how easy cutting alcohol from your diet is compared to other nutritional change. You do not need to read any labels or consider any facts. You simply need to say no. When trying to cut processed ingredients or sugar from your diet or reduce calories, you need to scan labels and perhaps do some google searching on different foods and understand terminology to make good choices. Alcohol is alcohol, you either consume it or you do not. SIMPLE!
Do the thing you have been telling yourself you could never do. Do it just because change does a mind and body good. Do it to see how you look, feel and how others respond to what you are "working on." Do it because you never know what will other great things will manifest in your life! Stay tuned as I am on to two other challenges over the next couple months!
(Picture Credit: Anchorage Brewing Company, AK Owned & Operated by a former Rutlander. This beautiful brew was enjoyed on our last day in Alaska in 2017 and has stuck with me as one of the best beers I have ever had aged in a red wine barrel with rose petals).
So today I did a 5k race in the women’s half marathon in Niagara Falls. I have come to this race 3 times in 4 years. The first was my first ever half marathon. I was at my lowest weight and had been training prior to the the race. I walked a majority of the race but finished strong. It took me a little more than 3 hours, but I felt great about it. The second time by the time I hit the 5k turn around which would be 2.5 km in my shoe broke, but I continued on. The race took me almost 4 hours, but I crossed the finish line with a blister that covered the entire ball of my foot. I hadn’t done much training, but I was strong so powering though was doable. This time I had to reduce my race to a 5k because I have gained weight and was not feeling as strong as I had in the past. I had a goal of under 1 hour which I was able to accomplish. The time walking alone was good. I was able to be in my own head and realize that I was doing a 5k because I hadn’t paid attention to my fitness. People running by me patting me on the back saying you got this made me sad and angry at myself. It also has given me more motivation to get back to where I was when I did my first half. I had moments in the race where I found myself crying because I was so disappointed in myself.
I am now three weeks of increasing my exercise and trying to improve my nutrition. I feel better and my clothes are definitely fitting better. I am still struggling and have good and bad days with my nutrition. Today I realized the importance of logging. I have been able to tell myself that I have been doing a good job with my nutrition but when an objective person looked at my logs it was obvious that I have not been honest with myself. That “in your face” accountability is a motivation. So, this week I intend to log both with paper and pencil as well as journal how I am feeling and what I am thinking every day.
More fodder on food in the spirit of National Nutrition Month.....
Not a week goes by, nope, not a DAY goes by that I do not hear I do not have time to eat, much less right......
There are two reasons I cringe when I hear that AND when I think it for myself. One is that I have always believed that there is always enough time in the day to do what we need/should/want to do. I am always checking myself on that and certainly in more recent years I have had to work a lot harder in prioritizing the things that I want to have time for, one being balanced food consumption, meaning nutritious and eating mindfully and not just for the sake of filling a need in my body. The second is that it really is not that hard to make time to eat well. More often than not, we are making food an after thought in the rest of our busy day and consciously choosing other activities over taking care of the one "house" we have to live in that enables us to do all of those important daily tasks (and many unimportant). For me, creating 5 moments in my day to consume a meal is not a burden (well yes at times, the last thing I (or my husband) want to do is make good "adult" food so periodically we just won't! Breakfast is my favorite meal of the day and I feel like I have won the day on the mornings when I can sit at the dinning room table and eat breakfast!
SO here are 5 quick WHYS & HOWS to prioritizing food as part of your daily health plan!
1. Planning & Preparing meals and grocery shopping ahead of time takes the guess work out of your already busy days. Grocery shopping results in having what you need for up to one week worth of meals depending on how you shop so taking a couple extra hours to prepare some meals in advance with chopping, bagging etc saves time and head space each day and assures more balanced meals and perhaps eating schedule and less chance of becoming "hangry" and taking it out on someone else. And lets not forget if you have grocery shopping like I do, life has gotten much easier with online grocery shopping/pick up at store!
2. Taking an active role in knowing the best foods to eat and having them available at your disposable at home and work saves an otherwise excessive amount of calories, fat and sugar that most fast food and sit down restaurants offer despite your best intentions. Plus, if you have kids at home, it is good role modeling and education for them to learn about healthy eating. Obesity is at an all time high amongst adults and kids so we owe it to ourselves and our family to be more proactive about food.
3. Diabetes is sky rocketing so if you value your quality of life, vision, feet, and don't want to be married to medication, take control of your nutrition and exercise. It is admirable, loving your career and working hard but if you get diagnosed with diabetes and choose to nothing about it, you will be sidelined as time goes on with a whole host of issues above and beyond reduced/loss of eye sit and neuropathy. Love yourself and your family enough to prevent or at least properly manage diabetes. You can reduce your reliance on meds with simple lifestyle modification eating whole foods and exercise. Just food for thought!
4. Body Image issues are real among women and men but somehow we continue to abuse our bodies with excessive amounts of things we know we should not have like alcohol, high calorie "coffee" drinks and other sugary and fried food substances. Our sedentary jobs on top of poor diet can make it difficult to out exercise those calories, carbs and fat. Balancing out daily physical activity, structured exercise and balanced eating of carbs, fats, protein minus the liquid calories will make us more excited about looking in the mirror. Everyone has a six pack (not the beer in the fridge) it is just a matter of what is covering it up. So align your desires with the right behaviors to get the results you want and have a healthier mindset about your body.
5. This is your one life, and if you do it right, one is enough! An hour of exercise is 4% of your day that pays huge dividends day after day, month after month etc. Couple that with another two hours that it may take per day to plan, prepare and eat (preferably) 4-5 meals per day you still have 75% of your day left for work and play. It is just a matter of priority and not wanting to spend your time in the waiting room of your Dr's office, in line for prescription drugs, or on the phone fighting with your insurance company.
We could continue this conversation for 5 more reasons but it is not necessary!!! Love yourself and work on your food mindset to transform oh so many other aspects of your life. Food & life should be enjoyed not endured!
If you want to learn more we will be hosting two nutrition workshops later in March in collaboration with Jill Cerreta, Registered Dietitian of Live Well Nutrition. Stay Tuned!