Category Archives for "Mindset"

Are You A Sugar Addict?

Tired all the time? Grumpy and can’t shake the blahs? Do you have trouble losing weight? Do you walk around in a fog? What about digestive issues? Constantly battling a stuffy nose?

Major health issues like diabetes, cardiovascular disease, and auto-immune diseases are dramatic examples of how sugar can wreak havoc in your life. There are less dramatic ways sugar affects our bodies before we experience major problems.

Addictions come in different forms:

  • The Energy Shark feels chronically tired and needs hits of sugar and caffeine.
  • The Feed-Me-Now type have exhausted their adrenal glands.
  • An overgrowth of yeast in the body leads the Sneak-Around-for-Sugar addict hiding to get another hit of sugar.
  • And the Depressed & Craving Carbs type desire for sweets is linked to hormonal shifts.

What type of addict are you?

Do you often feel tired and achy? Do you need coffee to get going in the morning? Does your energy fade by mid-afternoon? Do you get frequent headaches?

You may be an Energy Shark.

Do you find you are often thirsty and need to use the restroom? Do you get recurrent sore throats and swollen glands? Do you sometimes get dizzy when you stand up? Is life a crisis for you?

You may be a Feed-Me-Now type.

Do you have chronic nasal congestion? Do you have irritable bowels? Have you been clinically treated for acne? Do you clear your throat a lot? Often an overgrowth of yeast internally will cause the sugar cravings like those who are

The Sneak-Around-for-Sugar addicts.

Chronically depressed, fatigued, battling insomnia and a loss of libido might have you classified as a Depressed & Craving Carb addict. Your sugar cravings are caused by fluctuating hormones.

No matter what the type you can fight your way out of your sugar addiction. Nutrition is the key to locking up the addict inside you.

  1. Choose high-protein foods such as meat, eggs, seafood and foods that score low on the glycemic index.
  2. Eat less processed foods or eat more foods in their natural state.
  3. Eliminate “energy drinks” loaded with sugar and caffeine.
  4. Exercise for 30 to 60 minutes at least 4 days a week, outside if possible.
  5. Get seven to nine hours of sleep a night.
  6. Supplement your diet with a quality vitamin.
  7. Take a fish oil supplement.

Each addiction has its own issues but don’t let your addiction control you. Furthermore don’t let the addiction you have today bring damaging diseases in your future.

If you need help shaking your sugar addiction hop on over to our ​Free Nutrition Courses. It might just be what the doctor ordered. 

To your best health,

Coach Nancy

Success Secrets for Busy Moms

Mothers day is right around the corner, and it got me to thinking about all the moms we have had the privilege of working with over the past few years.

Without a doubt moms are the most selfless clients we have, and frankly, that’s not always a good thing. Because moms are by nature (and need) focused on everyone else, oftentimes her own physical, emotional and mental well being suffers.

A lot of great moms put aside their fitness ambitions aside because of all the chaos that goes on around them, thinking that it’s for the best. The reality is that a healthy mom is better prepared to take on all the stress that comes her way.

Every day we have moms that walk through the door and work their tails off, only to have their efforts sabotaged my the rest of the day. Here’s a few simple steps we can all use to make each day just a little healthier than the day before.

Step #1 – Eat Something!

You get up, hop in the shower, get the kids ready, make sure they get something in their stomach before it’s off to daycare or school. Maybe your husband needs his shirt ironed (our hubby's need us too). Missing breakfast just becomes part of your day. This can set you up poorly for the whole day, as you are more likely to reach for something unhealthy to fill that void in your stomach. Your blood sugar never stabilizes, you feel tired, reach for another cup of coffee and on and on it goes.

Nobody expects a busy mom with a crazy schedule to get up an hour earlier to make eggs every day, but a Super Shake takes just a few minutes to make, tastes great, and gets your day started right.

Here’s a great tasting recipe that mixes in a flash and you can take with on your way out the door!

1 Cup Green Tea
1 Scoop Vanilla Ultimate Muscle Protein
1/2 Cup frozen berries (strawbewrries, raspberries, or blueberries)
1 Tbsp almonds
Additional water to suit your texture/thickness preference, blend and pour into your travel cup. 

Step #2 – Keep Your Training Appointment

You wouldn’t dream about missing a doctors appointment or soccer practice for the kids. If it’s on the calendar, you are going to make sure they are there – it’s just what moms do!

Mom, you need to take the same approach with your fitness. Put it on the calendar and don’t miss it! I am going to brag on our 5:00am training crew a little, because every woman in there is a super busy mom who doesn’t necessarily feel like getting up every day, but makes it happen because she knows it is the only time it will get done! In fact the moms in all our group choose that time and keep that training appointment because that is her time – no excuses!

Step #3 – Don’t Make Sweets Your Solace (and lay off the booze)

Let’s face it, all too many moms are stress eaters (as are the rest of us). After another long day don’t I deserve to sit down with that bag of double stuff cookies or hot fudge sundae? No and No. Night time is danger time for a lot of moms. The kids are off to bed and she has just had it. Half a bag later the guilt sets in, so why not just finish the bag? Let me encourage you this way, that was a vicious cycle I was caught in for years, and it held me back big time! Don’t turn an occasional treat (or lapse) into an all out pig out.

The other danger zone at night is those glasses of wine. Alcohol and fat burning cannot and do not co-exist. I understand the stress release factor, but you can’t have it both ways. If you want to maximize your result potential, you are better off finding other stress release and relaxation methods in the evening. A hot bath, stretching, and foam rolling are all productive and relaxing, and enhance your fat loss efforts. And as far as the research that shows wine is full of anti-oxidants, etc. – get your full daily servings of fruit and vegetables first, and then get back to me.

Happy Mothers Day!

To Your Best Health,

Coach Nancy

Just Tell Me What To Do

If you just want to be told what to do here is your 4 Steps to Menu Planning:

1) Plan the entire week's meals taking into account obligations you may have. If you know you are going to be busy three evenings in the week, you better bulk cook a soup, chili, or roast so you don’t have to cook on those nights. Bulk cook & you still have good food available when you get home.


2) Check your refrigerator, pantry and cupboards for essential goods, then go grocery shopping to fulfill remaining items on your ingredient list.

3) Bulk cook proteins and starchy carbs to pair together. Also prepare any complete meals for the week.

4) Put everything in containers and store in the refrigerator.

5) Sit back, put your feet up, and take a moment to bask in your awesomeness.

To Your Best Health,

Coach Nancy

Check out the links in this article for recipes like: Taco Stuffed Summer Squash Boats, Kitchen Sink Soup, and three different roast recipes. 

Bring Awareness To Your Eating

Bring awareness to your meals.

I believe all of us have felt that overstuffed feeling after a meal. You know when you want to “rush to put on that pair of sweats so you can breath” feeling.

Eating just enough is like playing golf. You hit the ball and you want it to land on the fairway. Too much to one side and you are in the woods, too much to the other side and you’ve gone into the crowd. You want to be somewhere in the middle. But there is a bit of lee way in that middle ground. Goldilocks.

Let’s really enjoy those three meals.

Eat slowly. Enjoy each bite. Take small bites and chew to enjoy the food and the experience. (just that will take practice)

Identify the feelings and sensations that happen as you eat. These will help you to recognize ‘being satisfied’. Eating just enough.

Stop once you feel satisfied.

To Your Best Health,

Coach Nancy

A Happier Healthier You

Seven Steps to Get You There

1.  Get quality sleep

You’ve heard us say it many times but sleep is important. Getting 6-8 solid hours of sleep is essential for your body to rejuvinate, replenish, and repair itself. Your body is doing a lot while you sleep. Beyond the health benefits, think how much happier, smoother, and relaxed your day goes when you wake up ready to tackle the activities of your day.

2. Surround yourself with people that encourage you.

Most people are hard on themselves to begin with. We blast ourselves for not being perfect. Perfection in our diet, looks, actions, talk, relationships, and work will not happen. We need to be our best but don’t beat yourself up for a failure; learn from it and move on. The last thing we need to do is spend time with people that are critical toward us or people that are always bleak and downhearted. Spend time with people who see you and value you for who you are. They are the ones who make you feel like you can accomplish anything.

3. Exercise regularly

Exercise raises your serotonin levels. You know those happy ones. The physical challenges you overcome in your training will boost your confidence outside of the gym as well. Exercise sends you a message that you are worth the time and effort you make for yourself. 

4. Eat a clean healthy diet

Eating clean healthy food is another way of sending a message to yourself that you are worth it. You are worth the best foods, the time to plan your meals and prepare them. Avoid processed foods. Focus on foods fresh fruits and vegetables and a variety of protein.  Remember to healthy diet keeps your hormones in balance, which helps activate the cycle of a happier, healthier you.

5. Finish what you Started

Something motivated you to start each and every action you do each day. An angry boss might motivate you to be on time each day to work, while a small paycheck might motivate you to show up to work. There are also motivations to do laundry, plan meals, make physical training each time you are scheduled. Once you start something you will soon find there are often obstacles that get in our way. Laundry might be put on hold while dealing with a sibling dispute, dinner might be late on the table because an unexpected phone call interrupted your prep time. Each time you overcome an obstacle and succeed by finishing your task it adds to your sense of accomplishment. Taking the obstacles seriously will enable you to focus on it and then get back to your plan. It is a great feeling to start something and cross it off your daily list. It is even a bigger boost to cross things off your weekly or monthly to do list.

6. Eliminate “Can’t” and “But” from your vocabulary

Those obstacles that get in your way when working toward a goal will come. How we handle those obstacles define our success. When we start allowing those obstacles and life to get in our way we often start making excuses. You’ll start off by saying “ I can’t get the laundry done today because the kids were acting up.” “I didn’t get to my training session but I did walk a lot while doing errands.” Those words are self-defeating. Turn those two little words into possibilities. You can do anything you truly set your mind to.

7. Focus on yourself

All of us were created differently with special talents and abilities. They define us, they give us character and personality. We all have something we are really good at. Focus on those things. I’m not saying we shouldn’t stretch our selves in our weaker areas but comparing ourselves to others is unfair. You are unique. Enjoy that part of you that makes you special.

 

To Your Best Health,

Coach Nancy

You Don’t Have To Be Perfect

I am so glad I don’t have to be perfect. Think of being 90%. There will be days when you are successful, and others when you are not.

But missing one mark here and there doesn’t call out the world distress signal. In fact, one or two missed check marks means you are perfectly human.

Allow yourself the struggle of not making it the first time out, maybe not even the second or the third. You might get six boxes checked off and then miss the seventh box.

Breaking your perfect score is not the end of the line. Stop trying to be perfect. Build on the struggles you have. Make yourself stronger each time through.

It is practice. I’ll say this over and over. Practice. I hear myself telling my kids often, don’t get so uptight when you don’t succeed the first time through.

At Christmas my kids decorated a ginger bread house. Karalynn is such a perfectionist that when it didn’t come out like the picture she was in tears. I had to remind her again that it was her first time and the people who did that house had practiced many times before taking that picture.

The same is true with your nutrition. After working at or practicing your habit of eating 3 (maybe 4) meals a day, you will find that the amount at which you have to work at it next week will be less. It will become easier.

The same will become true of Hunger Mastery. Many of us have struggled with this one a bit more but we are working at adjusting our schedule. It is becoming easier.

We started a new skill to practice. Don’t expect 100% right away.

In fact you might have to adjust how you are going to get better at this new skill. Maybe focusing on it two meals a day, Maybe knowing you can do it Monday through Friday.

But don’t worry about tomorrow. What can you do today to be successful?

To Your Best Health,

Coach Nancy


Changing the Way I Eat is Hard

"I just start eating and don't stop. What I'd like to know is how I CHANGE that behavior."

 For some people this is an easier process of undoing than others. While some people have one or two poor habits to change you might have several- no worries.

Think of it as a scan of yarn that is all tangled up. Its going to take some time undoing and pulling on strands only to find that it tightened the knot.  Often experimenting with certain types of eating patterns will show us ways we can either loosen or tightened your knot. For example eating in a window of time is one pattern of nutrition that you might explore. It can solve some of your poor eating habits. Using a 8 hour window where you eat all your meals during that time, could be just what you need in order to stop night time snacking. Other options include only having a piece of fruit after having 3 servings of veggies first. This often gives you just what you need to help you achieve all the servings of vegetables you've been missing from your eating plan.

Other things will keep loosening the knot, but it will take time to untangle it all. Pull on one string each day. (pulling is the action item that you can do today) See what happens and if that string gives a bit- pull on it more tomorrow.

You're doing great showing up. Don't stop doing something each day to make yourself better.

To your best health,

Coach Nancy

 

Animal, Vegetable, or Mineral?

Do you remember playing this game when you were a kid?

If so, you are oooooold…like me!

Actually all three of those categories are vital in a balanced diet, but I want to talk about vegetables in particular.

We all have heard time and time again that’s it important to eat your fruits and vegetables, but how many of us actually do it on a daily basis?

The National Cancer Institutes encourages us to eat at least 3 to 5 servings of vegetables a day. New research has shown that broccoli is one of many vegetables that can inhibit some forms of cancer. I know Coach Meagan  already loves broccoli, now she has another reason to love it even more. – check it out ​here.

The goal is to eat:

  • Five to nine servings of fruits and vegetables
  • A variety of colorful fruits and vegetables
  • High fiber fruits and vegetables
  • At least one vitamin C rich fruit or vegetable
  • At least one vitamin A rich fruit or vegetable

What’s a serving size? Not all that much, really…

Vegetables:

  • 1 cup raw leafy greens
  • 1/2 cup fresh or cooked vegetables

Fruits:

  • 1 medium apple, orange or banana
  • 1/2 cup fresh, canned or cooked fruit
  • 1/4 cup dried fruit

The reason I bring the number of daily servings up is because we get asked a lot – Fresh, frozen, canned, organic – which should I eat?

To which are answer is “All of the above!”

You see it doesn’t really matter which of those choices you make if you aren’t eating enough.

For instance we get asked a lot about buying organic – it’s a hot topic right now, and it seems everything is organic. 

Organic is great, but what matters more is that you are getting enough fruits and veggies first, then worry about super high quality.

I also understand that fruits and vegetables can be expensive, and there is nothing wrong with choosing economical options. Personally my preference would be fresh (organic or not), frozen, and then canned. 

Tomato Plants

You know what may be even more important than organic? Buying your produce locally. A vegetable picked from the farm down the road is going to be tastier and healthier than organic produce shipped halfway across the globe.

Pretty soon Farmers Markets are going to start popping up here in NH, and Community Supported Agriculture (CSA) are also gaining in popularity. A CSA is where you buy a share of a local farm and get a weekly, bi-weekly or monthly delivery of the farms crops, depending on the agreement.

Look, I am not trying to tell you it is easy to integrate more vegetables and fruits into your eating plan, if it was easy we would all do it all the time! What I am saying is it is worth the effort.  The health and disease prevention benefits are well documented and reliable.

So do what mom said – “Eat Your Vegetables” – she knew what she was talking about!

To your best health,

Coach Nancy


I Hate Meal Planning

​​​What's your biggest stumbling block today?
"I hate planning.  I often use my planning time for other more fun stuff. It's really something I dislike."


Planning meals has been proven to help you in your health journey. Its right up there with stepping on the scale if your goal is weight loss. On top of that there are other side benefits that you'll love is that it saves time, relieves stress, and keeps money in your wallet. And yet, it stills feels like the one thing that holds us back. Lets look at meal planning with a slightly different twist.

What if you look at planning more like giving you options?

Here is what I would do as an experiment to see how you succeed with this version of meal planning.

1. List out all the dinner meals you and your family enjoy eating during this time of year. That list will probably be a bit different in the Summer vs. the Fall vs. the cold of Winter. How many did you get? Aim for at least 10 different dinner meals. Remember some of these might be the quick options like picking up a rotisserie chicken while others are all day cooking affairs like homemade spaghetti sauce.

2. Do you have on hand all the items to make these meals? Check your cupboards, freezer, and fridge. Some items can be kept, like canned goods, in your cupboard; others are best fresh so you'll have to purchase those items. But then others can be pulled from the freezer when you need them. 

3. Look at your schedule. See what is coming up that might pull you away from making a meal or that might require a meal that is very quick to make. I leave cans of tuna in my cupboard because when fast and speedy is required, I can quickly put tuna on a salad or cook up some tuna patties. If you will be away from home one night, you'll end up with more options to chose from on the other evenings.

4. Again take a peak at your schedule, this time looking for those times when you might be able to spend more time in your kitchen than usual. I often can do this on Sundays. Its during this time, I prep what I can for other meals, but I can also make a dish that takes more time than I usually have to prepare dinner. 

5. With your favorite dinner meal ideas in one hand and the list of items you need to make these meals in another, head off to the store. 

6. Now when it comes time for your next dinner, you've got options to choose from. 

What do you think?

To Your Best Health,

Coach Nancy


Tips for Eating Out

Going out to a restaurant can be difficult. Last time I went I found 4 items on the menu, that could easily be adjusted. Each of those I needed to substitute an item or ask the server not to bring out something but I walked away totally satisfied.

It can be done.

My Tips to you:

Be prepared when eating out: Look over the menu before you go. Decide before you go. Foods look and smell tempting so don't let your will power be put to the test.

Ask the server not to leave the bread on the table or not to leave you the appetizer plate.

Soups just like casseroles will have added hidden things like sugars in them.

Look for menu items that have no sauce or glaze. But you can also ask the server not to add that to your dish.

Order meats that are grilled.

Instead of rice or a potato many restaurants will double your portion size of veggies without additional cost.

When ordering a salad ask for the croutons, cheese, or crispy pita strips to be left off as well as the salad dressing. I have found many places that will bring out a bottle of olive oil and vinegar so you can pour your own on. But when all else fails, ask to have a few lemon slices brought out. Squeezed lemon on your salad is fantastic!

If you are not sure of the ingredient list – ask

If available, you can request the special allergy menus, too, which usually include gluten-free, dairy-free, wheat-free, soy-free, etc. options...

Be over - the - top kind when asking for special requests or substitutions, your server will appreciate it and will more than likely help you out even more.

More tips from those who frequent restaurants? Let us know where you eat and what you get.

To Your Best Health,

Coach Nancy


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