Category Archives for "Mindset"

Healthy Eating Doesn’t have to be Boring

If we maintain the status quo, we really aren’t growing, are we?
But growing and changing doesn’t have to be (and probably shouldn’t be!) a super-serious and boring business.
It should be fun!

How can I make healthy eating more fun?

  1. Make meals with lots of color and textures
  2. Try a new food or a new recipe
  3. Share a meal with others 
  4. Create your own dish 

What else can I do to keep things lively, interesting, fun? 

  • eat in outside
  • go for a picnic
  • bring out the placemats and fancy china- even at work
  • invite a friend to eat with you
  • make a meal for someone elderly and eat with them

To your best health,

Coach Nancy


Change Your Goals- They’re not Working

Your Goals Aren't Working

“What do you mean my goals “aren’t working?

Well for a lot of you reading this, they probably aren’t existent. You don’t have any (and if they aren’t written down, posted and reviewed regularly, stop kidding yourself – you don’t have any).

There are really two types of goals: Outcome based goals and Behavior goals.

1) Outcome Based Goals are the objective or objectives that you hope to accomplish. “I want to lose 10 pounds in 10 weeks” is an outcome based goal, as is “I want to earn $100,000 a year by the age of 30”. You can’t directly control the outcome, rather the outcome will be the result of things you have to do.

2) Behavior Goals represent the steps that need to be taken to accomplish your desired outcome.  This is where the rubber hits the road. When you want to lose 10 pounds in 10 weeks, your behavior goals will likely include “I will reduce my total calorie intake by 500 calories a day for the next 10 weeks”, and/or “I will not miss training at for the next 4 weeks.”

See the difference?

You directly control the behavior goal.

You choose to take action on it…

or you don’t.

Behavior goals for a 10-week fat loss program might include some of the following (which are familiar to many of you):

“I commit to eating breakfast every day for the next 10 weeks”.

“I commit to taking 3 grams of fish oil and a multivitamin every day for the next 10 weeks”.

“I commit to planning my “free meals” and eating junk food only during these 1-2 meals a week”.

“I commit to exercising 4 hours a week, with at least 2 being with my peeps at Cr8 Fitness”.

Building Behavior Goals does not have to be complicated. These are regular daily and weekly action steps that will positively and immediately impact your Outcome Goals.

Following is a real world example from a client that we received just yesterday. It is an outstanding example of behavior goals that are sure to contribute to her desired outcome (fat loss). She has already shared how establishing these goals with a end point (she set them for the month of August) has helped her overcome the feeling that she was somehow depriving herself. She just has to keep them for a month, not the rest of her life. So turning down the blueberry waffles wasn’t that hard, because it’s only for a month. Great lesson there as well!

Here are her behavior goals for the month of August.

***

1. I will keep my list of guidelines in a spot where I can easily
see them, and I will read them every day.

2. I will exercise 4 times every week.

3. I will write down specifically what I am eating.

4. For the rest of August, I will . . .

a. eat protein and vegetables at every meal.

b. drink a minimum of 80oz. of water each day.

c. eat no more than one whole grain bread serving each
day (and no later than lunch time).

5. For the rest of August, I will not . . .

a. eat any dessert items except for one special
occasion that I have already planned.

b. eat any pasta, rice, white potatoes, or white bread.

c. eat any more than one serving of cheese and one
serving of nuts or nut butter each day.

***

Now there is a lot on this list, yours doesn’t necessarily have to be this long. In fact here is what I want you to do. Establish one outcome goal for the next 8 weeks. It could be “lose 8 pounds in 8 weeks” or “drop 2 inches off my waist in the next 8 weeks”. Note there is a specific time period involved, don’t skip that part!

Now that you know your desired outcome, establish 3 behavior goals that support that outcome. You have some great examples above, and I can help you if you are stuck.

Once you have your outcome and behavior goal(s), post them to the comments below.  Hold yourself accountable to meeting both categories of your goals. I look forward to seeing what you come up with, as well as coaching you to get there. Coach Dean is right "Goals start with Go"!

To Your Best Health,

Coach Nancy

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I Threw a Temper Tantrum

You know the feeling that when life just seems to squeeze so hard that you want to either crawl into a little ball and try to hide from it all or you want to walk away in a huff. There are times in a day when I feel just like that. I want to throw in the towel. I don't want to focus on one more thing especially not food. I am declaring my rights. I'm stomping my foot to the floor and screaming at the top of my lungs- "I'm eating this cookie and no one is going to stop me!".


Sometimes I actually eat the cookie and at other times, I catch myself before hand. I bet if I've been there, you have too.


We all have choices though. Even when all else seems to be pressing in from all sides, we can choose to lash out at one thing we can control or we can choose to keep plugging along. Lash out? That usually implies we are cussing out our boss or our spouse, or a friend. In reality it often means lashing out at ourselves. We have negative feelings and they turn right back on me. I overeat, I cram six cupcakes in my mouth in less than 5 minutes, I hide in my bedroom with a pint of ice cream.


My pity party for myself is a tantrum. I'm not perfect and I've done all of those things above. My goal though is to work at stopping before I do it again.


While eating gives me a temporary relief from the situation, when the door opens up again all of that stuff is still there for me to deal with. It is my treatment of myself and my countenance that I need to fix, not the food I eat.


So what does that mean for you? If you've been there, it means you're human and you need to work on making better choices while you are in crisis mode. Here are some ideas for you to take for yourself or let me know of how you are helping your inner toddler grow up.

  1. Breath, slow down, stop moving and breath. Remember those 5 minute body scans? This would be the prefect time to use them.
  2. Take out a pen and paper and journal the last ten minutes. Often getting your thoughts on paper for you to read will help you see the logic or ill- logic your portraying.
  3. Call me, email me or anyone. Sometimes you don't even have to say anything about what you are feeling; a friend can helps just by the sound of their voice.
  4. Be Grateful- List 10 things (people, items, feelings, foods, animals, the weather) that you are thankful for. 


Give it a try. Remember the inner toddler is strong willed so they might not listen the first time you employ these tactics. Just keep at them.

To Your Best Health,

Coach Nancy

Plan, Prepare, Adjust, Learn, and Grow

Looking back I can see where I have done things really well. 

Relish those times because they don't happen every day. Usually we have to work, work, work at doing things really well. 

The first time I made a cake on my own, I thought I could use regular sugar because I didn't have powdered sugar for the icing. Didn't work very well. 

On the other hand, when I went snow skiing for the first time, I had a few slow runs down the bunny hill and by the end of the day I was swooshing with all the other adults.

There are some things I have tried, work at and now it seems seamless; like tying shoes, making scrambled eggs, and doing laundry. 

Take time today to enjoy the process. 

Look back over yesterday, Pick one thing to do a bit better today and do it. 

It may be more than a day before it flows seamless but keep on working. Learn from yesterday. Do your best to adjust so that you can grow.

To Your Best Health,

Coach Nancy


Practice for the Best Day Ever

Plan, Prepare, Adjust, Learn, and Grow

I can't assure you 100% success each and every day. I can help you achieve better and better days but it takes practice. 

Be ready for today. 

  1. Look ahead at your schedule. Look for the big things that will take time or need to be done at a certain time. Work your schedule around these things. We'll call these your rocks for the day. Put them in your glass jar called your schedule first. 
  2. Plan for the next big items. Your meals, your To Do list, family, and your commute to work. We'll call these the pebbles for the day. Put them in your glass jar called your schedule next. These items will take time but they are a bit more flexible than your Rocks.
  3. All the rest of things you'll do today is sand items in your glass jar. There are lots of them but they work like filler items. Its kind of like throwing a load of dishes in the dishwasher. You don't have to stand there while the machine washes your dishes either. 
  4. Give yourself time to adjust to your schedule. No one is perfect and things don't operate like it reads on paper. Cars breakdown, we feel sad, others input things on us we didn't anticipate and so on but we can do our best to plan for the day to help make our day the Best Ever.

There are no guarantees in life and you can work at making life better each day.

To Your Best Health,

Coach Nancy

Dialing it Up or Dial it Down

Dialing your choices to fit your goal is how we reach them. If we could flip a switch and instantly see change we'd sell that magic button to everyone. Instead life isn't switches but dials.

Dials that help us to turn up the volume, turn down the speed, its slight adjustments make it feel more like a car turning a lazy corner than having the breaks slammed on while the car is thrown in reverse.

Dialing down your high carb choices in place of lower amounts of carbs is a starting point. But you could focus on turning down the amount of carbs or making a slight adjustment to quality of your carb choices. For example you could eat a SLICE of cake or you could dial down the portion size and enjoy a 'slice' of cake. You could also chose to forgo the icing and just eat the cake part. Dialing things down could be you chose to eat a bowl of berries while others are eating cake. You could apply those same principles to using regular pasta or dial it down to quinoa or dial it in a different direction but still on the downward trend by making zucchini noodles instead of the pasta.

Of course Carbs are not the only thing that can be dialed up or down. Increasing your sleep time or quality improves health too.

I love to do the opposite as well. I dial up the goodness. I'll fill my plate with veggies by doing that I've increase my vegetable intake and I've left little to no room for foods that I would normally focus on dialing down anyway.

Its just a different spin on the same thing.

What are you going to dial down today?

To Your Best Health,

Coach Nancy

Water Are You Waiting For?

We’ve talked about the importance of drinking enough water and how it affects muscle soreness and fat loss. Here are some “fun facts to know and tell about water”, and it is absolutely worth reading.

Here’s some more good reasons to keep that water bottle handy

  1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
  2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
  3. Even MILD dehydration will slow down one’s metabolism as 3%.
  4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
  5. Lack of water, the #1 trigger of daytime fatigue.
  6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
  7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
  8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.

Are you drinking the amount of water you should drink every day?

To Your Best health,

Coach Nancy

Turn Down the Speed

...........Turn the Speed down to your advantage.

To many of us rush here and there. The western diet of fast food, pour from a can or out of a box, heat and serve, grab and go is slowly killing us. Lets slow ourselves down and eat to regain our health.  

  1. Eat slowly and mindfully. Pay attention. Breathe.
  2. Make food that looks beautiful and smells good. Taste it as if you were at a wine tasting event.
  3. Share mealtime with others. A bonus would be to eat in a relaxing environment.
  4. Eat whole foods. Notice the different textures, temperatures, and tastes.  
  5. Get plenty of protein, along with healthy fats and beautiful colorful veggies.
  6. Include fermented foods such as sauerkraut and kimchi to keep the intestinal bacteria happy and healthy.
  7. Stay active. Our bodies work best when we move.
  8. Relax. Recover and de-stress. Get at least 7 hours of sleep.

Slow yourself down, It does YOUR body good.

To Your Best Health,

Coach Nancy

Summer Barbecue for 4

From start to finish this meal screams summer barbecue. It's a favorite. Your family will love it, friends will ask for it. You'll be the talk of the town.  

Melon Strawberry Salad

4 cups Romaine Lettuce, chopped

1 small honey dew melon, cut into cubes

2 cups strawberries, sliced

1/2 medium cucumber, sliced

Fresh mint sprigs

Dressing:

1 cup plain yogurt

½ cucumber, peeled

lime rind

fresh mint sprigs (optional as garnish)

Arrange the lettuce in four, two – cup bowls. Place the cubed melon on the bed of lettuce along with the strawberries and cucumber slices.

To make the dressing add the yogurt, cucumber, mint leaves, and lime rind to a blender or food processor. Blend for 15 seconds until smooth.

Serve the salad with dressing and mint sprigs.

Ginger Chicken Strips

1 cup chicken broth

3 Tablespoon Pineapple juice

1 Tablespoon Dijon mustard

1 clove garlic, minced

2 Tablespoon fresh ginger, minced

1 teaspoon fresh sage, chopped

1 pound of boneless skinless chicken breast

Reduce chicken broth to a ¼ cup on medium high heat. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.

Place the chicken in the ginger marinade for 2 hours, up to overnight.

Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes. Brushing with ginger glaze. Cook until juices run clear.

Quick Grilled Veggies

Zucchini, summer squash, red and green peppers, and portabella mushrooms cut into large chunks (you can use whatever veggies you have on hand)


1/4 cup olive oil


1/4 cup lemon juice


2 T chopped Basil


2 Cloves Garlic, minced

Mix oil, lemon juice, basic and garlic in small bowl. 
Cut up veggies.
 Pour marinade over veggies.
 Let sit 1 hour, mixing occasionally.
 Put on Skewers like Kabobs to grill. Cook on medium high heat on the grill until desired doneness.

Using skewers to do the veggies, works out really well. The veggies did not get all mushy like they tend to do in the foil packets, plus I could more easily see their progress as they cooked.

Summer Berry Delight

Topping:

2 cups fresh blueberries

2 Tablespoons honey or maple syrup

1 Tablespoons white wine vinegar

½ teaspoon grated lemon rind

2 Tablespoon lemon juice

Dessert Base:

1 ½ cup fresh raspberries

1 ½ cup fresh blackberries

2 peaches, peeled and cut into wedges

Combine all topping ingredients in saucepan, simmer covered over medium heat for 20 minutes. Cool.

Mix the fresh fruit and divide it among four bowls. Top with blueberry topping. Enjoy!

To Your Best Health,

Coach Nancy


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