Category Archives for "Rules Based"

Hope

"Hope is like the light at the end of a tunnel.

But you have to walk toward the light or it doesn't get brighter and brighter."
- NMC

What are you hoping will happen this year?

What do you hope will be the result at the end of this month?

Where do you hope this week will find you feeling?

How do you hope to experience today?


Don't leave things to chance. Take some actions toward your goal each day. Those little steps you take every day toward your goal will stack up and lead your way. Hope is wonderful because it can move you forward if you let it. 

To your best health,

Coach Nancy

 


 


Are You A Bubble Gum Brain? or a Brick?

Everyone knows the tangible difference between bubble gum and a clay brick. While bubble gum can be moldable and moveable and brick is solid and strong.

Each one has its purpose. Bubble gum is designed to change shape and be an enjoyment while you chew. A Brick is created to build a firm object.

But which one would you like your brain to look like? Would you like your brain to have the ability to grow, change shape, take on new actions, evolve to what is needed at the time?

Or....

Would you like to have a brick for a brain? A solid object that can not take on new ideas or thoughts. You'd be set in your ways and firm against change.

Many times I have heard that as you age you become set in your thinking. I want to encourage you to age with a bubble gum brain.

When it comes to nutrition allow yourself to think new thoughts, try new concepts, be open to different ideas.
It could be that you will try a new recipe or a food you 'just know you won't like'. What about experimenting with going without a snack, or going to the movies without eating popcorn.

Don't lock yourself into one solid idea. Be open- a little creative, mold, be bendable, moveable and grow. 

To your best health,

Coach Nancy

I just read "Bubble Gum Brain" by Julia Cook. She took "Mindset" by Carol Dweck and made it easy enough for a child to grasp. 

Recovery- What is it?

And Why do I need it? 

Recovery comes in many forms.

  • Recovery from training could include the foods that you eat afterward. Supportive foods will help your tired, spent muscles to recover faster than food with little nutritional value.
  • Recovery from training could include your sleep. Your body needs rest in order to repair and replenish.
    Recovery from training could include your water intake. Your body needs extra after a training session even if we don't feel thirsty.
  • Recovery from training could include your vitamins and fish oil (supplements) Things we rely on to help fill in the holes in our nutrition. But they also help to give the body what it needs after we physically spend ourself.
  • Recovery from training could include your practice of stress relief. Since physical training causes stress inside your body you need to actively work to recover. We do this at Get Fit NH with foam rolling, stretching, and using the LaCross ball.

Recovery could be one of these things or all of them. Which one do you think you need to work on most?

To Your best Health,

Coach Nancy


Something to Ponder

On investing.

"It was a life well spent 
"I've spent my life working for this"
"She spent her time well"
"If I spend my time working now, I can enjoy my time later"

Phrases like that roll off the tongue so easily we rarely, if ever, give them a second thought; but what are we really saying?
Spending is time sensitive, finite...has a beginning and end. Once something is spent, it's gone.

What if we replace the verb "to spend" with "invest"?
And what if we actually live each moment as if it is an investment in somebody's "forever"?

Now that right there changes the entire paradigm for living eh?



Deep Thoughts from,

Coach Nancy

Food Resolutions

New Year Food Resolution

Doing a complete overhaul in a day can be right for some people but for most taking a snip-it of that overhaul at a time is the best plan.

Take your big picture and tear it down into small pieces. Pieces small enough so that when you look at them you know you can easily add it to your day. So how does that look for you?

Puzzle Piece 1: Go Slow

One piece at a time. Find the one thing that you can do today and tackle that first. Look over all your choices and pick the easiest one to do right away. Resolving to get more fiber in your diet this year? Do you want to add more fish or vegetables? Any change is easier if you take slow, small steps.

For example:

  • Vow to add a piece of produce to your brown bag lunch daily.
  • Designate a day as fish day.
  • Package up a single serving of nuts for an after work snack

Puzzle Piece 2: Water, Water, Everywhere

Water: It's gives your body a quenching boost. Find the idea of eight cups a day daunting? Think small:

  • Drink one glass first thing in the morning, before you brush your teeth.
  • Tempted by more soda? Another glass of wine? Drink a cup of water before you reach for a calorie laden drink.
  • Resolve to drink one more cup of water today than you had yesterday.

Puzzle Piece 3: Tackle Mindless Munching

You're chatting with friends around the dinner table or watching a DVD -- and you just keep nibbling. Try these tips to reign in the munchies:

Keep a glass of water nearby and make sure it is always full.

Brush or floss your teeth.

Pay attention -- look at each piece of food you plan to eat.

Busy your hands by folding clothes, doing your nails, or reading a book.

Puzzle Piece 5: Stack the Odds in Your Favor

Don't forget to help yourself succeed, and to reach out for help when you need it.

Get Fit NH is all about family, and we are here for you. Tell a friend or family member your goals and then share your ideas, plans, and successes regularly.

Leave the temptations -- ice cream, chips, soda -- at the grocery store. Promise yourself you'll cater to cravings only outside the home, in one-serving portions.

Socialize with non-food events. Get your friends together in the park, for a hike, or at the movies.

Puzzle Piece 6: Baby Your Body

Prevention: It's a lot less daunting than treating a chronic condition, so do the little things that keep your body moving and thriving today.

Get rolling. Foam rolling, stretching, lacross ball work is all there to make you move better. Take time to get extra benefits for your muscles. They’ll thank you for it.

Get those tests you know you need. Cholesterol checks, prostate exams, pap smears -- stay ahead of the game by staying healthy.

Get all the snooze-time you need. Sleep helps body and soul recharge, stay healthy, and cope with stress.

Take enough steps and you'll reach any goal. Resolve to put a few small pieces of your puzzle together for your resolutions this year. Watch the picture open up before your eyes!

To Your Best Health,

Coach Nancy

28-Day “Sugar Free Me” Coaching

I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.

The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!

Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.

I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.

What Is Sugar Free Me?

Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.

What we are going to learn:

  • How to create your "New Normal"
  • The Different Types of Sugar Addicts
  • Meal Planning
  • The Anti-Craving Blueprint
  • Sustainable Nutrition
  • How To Fall Off The Wagon and Still Win
  • What To Do When A Craving Does Strike

We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)

The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.

You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?" 

Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.

You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!

I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!

The next "Sugar Free Me" starts October 2, 2017!

A Personal Note from Coach Dean

​For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.

As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.

Did you know that one of the keys to success and happiness in life is to practice self-compassion?

We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.

But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂

And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.

No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new. 

Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up. 

If you want to talk to Nancy or I to see if this 28-Day focus is right for you, you can drop us a line here.

To your success,

Coach Dean

Make Two Lists

Everyone knows that vegetables are good for you. Medical professionals are always shouting out the goodness of adding more and more vegetables to your nutrition plan. These lists are your reasons for eating more vegetables. I gave you some ideas but don’t copy my list, create your own.

Each list has a purpose. Each list is real and true.

On one list, identify the grievances, the fears, and challenges with adding more vegetables to your day.

  • People will look at you strange in the grocery store
  • Some vegetables are expensive
  • I don’t know how to cook all the vegetables sold in the store
  • I might not eat it before they go bad
  • My family is going to complain

It's all legitimate, it's all real. Don't hold back.

On the other list, write down the benefits, advantages and opportunities you have when more vegetables are on your plate each day.

  • Your plate will have a lot more color with each vegetable
  • New recipes are exciting to make and try
  • You’ll be eating foods that are full of vitamins, minerals, and fiber
  • Veggies tend to have a significant lower number of calories compared to bread, pasta and rice
  • Learning new things will keep your brain engaged as well as be good for your body
  • Your family likes new adventures so they’ll be supportive
  • Dropping a few pounds or more is your goal and will most likely be result of better eating habits
  • You’ve been wanting more energy and this is one way to work on that

Now, take one list and put it in a drawer. Take the other list and tape it up on your refrigerator. Read the list in the drawer once a month or once a year, just to remind you that it's safe and sound. Read the other list every day.

The daily list will determine what you notice, how you interpret what you see and the story you tell yourself about what's happening and what will happen.

You get to pick which list goes where.

Picking your list is possibly the most important thing you'll do all day.

To your best health,
Coach Nancy

Changing Your Body Composition is Easy

Changing your body composition is only easy if you are trying to do one thing – be overfat.

Most of us have experienced that – you wake up one day and you weigh 30 pounds more than you did a couple years ago, and you didn’t even have to try!

Going the other way is not that easy, as many of us have also discovered over the years.

But it isn’t rocket science either. The #1 reason why we don’t make the progress we desire is because we are unwilling to change what we are doing, usually in the area of nutrition.

  • Unwilling to record your daily eating
  • Unwilling to plan and prepare
  • Unwilling to limit non-supportive foods

I defy anybody to demonstrate they have taken these three steps over a reasonable period of time (8 weeks maybe?) and not have made significant progress toward a better body composition.

I want to help you out. Do you really want to make the changes necessary to achieve your goals? I believe you do.

So here is what I want you to do.

Step #1

I want you to find a way that will work for you to log (record) every bite of food you eat. There are several apps you can download. MyFitnessPal and Fat Secret are two of the more popular ones. If you are like me still a paper girl you’ll find a great food diary and planner at Get Fit NH for only $7. It will last you a whole year. Logging your food can also be done by snapping a picture of your plate each time you eat. Its eye opening what happens when you start to write your food on paper.

Step #2

Log your food intake into your account for one week. When you have done that, send me an email and let me know. Don’t stop after a week, continue every day to be consistent.

Step #3

After two weeks you’ll start to notice a recurring pattern or habits. Use that information, whether your habits are already good and need to become better or whether you realize you’ve made poor choices that need to be lessened. Sometimes we don’t ‘see’ our poorer choices until we write them down on paper. A habit of eating dessert every night might need to be tweaked so that is once a week instead.

No other changes, no other hassles, no nothing. Those three simple steps. Find a tool to use to journal. Use that journaling tool consistently. Evaluate the information you have in front of you.

I am excited to hear your success stories. Sometimes doing it on your own even though it seems like a simple plan isn’t as easy to carry out. I am more excited than ever about helping you reach your goals. The Grateful Plate is soon going to open up ProCoach for Women and ProCoach for Men. If simple steps like those above leave you feeling like it’s not that easy, let me know.

To your best health,
Coach Nancy

Make Yourself a NOT To Do List

Recently, I was challenged to do a task that I knew wasn’t going to be helpful to me. It was a generic call out to a group. I thought through the reason that challenge was being given and then politely said, I wasn’t going to participate. I found a great coach who instead congratulated me on not doing the challenge.

I thought about how we all have this long list of to-dos that cause us angst as we struggle to check them off. It felt good to know I had some things already settled. I have some things in my daily routine that already help me.

What would be on your list of things NOT to-do?

For me, I shouldn't combine too many outside activities into one week. I can handle one outside- the- norm appointment without going a bit wacky each week. In my schedule, one doctor appointment or one speaking engagement a week, one out of office visit, or one trip to visit with a friend is comfortable. Trying to add more than just one thing can make me a bit bonkers.

For me, I shouldn't try to stay up past 10. I just shouldn't do that. I fall asleep any way so I don't enjoy whatever I am trying to enjoy.

For me, I shouldn't try to put my vitamins away in the cupboard. I need the constant reminder of them being on my counter in order for me to take them each day.

For me, I shouldn't make three new recipes in one day. I just don't have that extra time to spend in the kitchen.

For me, I shouldn't go to the grocery store while I am hungry. I am tempted just like most people by the wonderful smells coming from the bakery or the lure of chocolate at the checkout line.

What should be on your NOT to-do list?

To your best health,
Coach Nancy

Food Journaling Tweaks

A food journal is a quick way to assess your current eating habits. It has been proven that keeping a record of what you eat on a regular basis leads to quicker fat loss and helps you keep it off. When you don’t journal, you don’t get an accurate picture of the quantity or quality of your nutrition. We are very good at fooling ourselves into thinking we eat less calories and have made better choices than we really do!

There are some common themes I have evaluated in food logs.

Here are my “Top 5 Tweaks” to help skyrocket your progress:

Tweak #1: Eat like you want your child to eat. Coffee is not breakfast. Two crackers for a meal is not a meal. If you have kids, take your own advice and sit down and eat some real food.

Tweak #2: Eat protein. It helps keep you full longer, it helps keep your blood sugar stable, and you are probably just not eating enough.

Tweak #3: Peanut butter is not an ideal source of protein. Yes, peanut butter has protein, but it comes at a high calorie cost. A serving of natural peanut butter (2 Tbsp) has 210 calories, 16 grams of fat, 6 grams of carbohydrate and 8 grams of protein. That translates to about 144 calories from fat, 24 from carbs and 32 from protein. That means there are 4.5 times more calories from fat than protein – once again not ideal. I love peanut butter as much as the next, I just need to be careful not to depend on it!

Tweak #4: Where's the green? There is some serious vegetable-phobia out there in food log land. There were many times a 3 day food journal had nothing green on it at all! More veggies is a sure way to get that weight loss moving in the right direction.

Tweak #5: Late calories. If you must eat after dinner, default to more protein/veggies. Your body can use some more protein to repair while sleeping. That bowl of ice cream (or even fruit) will spike your blood sugar/insulin response right before bed – right when you don’t want it. Your body is not going to use that energy while you sleep, so it’s going to store it – ouch!

I bet you there is one simple change you can make this week.

To Your Best Health,
Coach Nancy