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7/23/2018
NSV'S for motivation Non-Scale Victories are important!! First let’s go over why they are important. These victories define how we are doing, give us a better indication of our progress, and allows us to view our health journeys with a positive mindset. The scale sucks!! We allow a piece of plastic with wiring in it define how we feel and who we are. Does that sound right or fair?
What are some non-scale victories? Remember, they are going to be individual and goal based. Self-control – Like having the ability to finally be able to have a treat without overeating. Self-discipline – Being able to get up in the morning, when you don’t want to, and get your workout in or fitting it in later in the evening. Self-efficacy – Having the belief in yourself that you can accomplish a given task or goal. (My favorite) Being able to run a full given length without stopping Fitting into a smaller size or realizing your clothes fit looser Realizing you have more energy or feel less stressed Hearing positive comments about your progress Etc, Etc, Etc. I can go on and on but we don’t have time for that. Just remember…... Everyone’s victories are going to be different, some are small but still should be celebrated because those small victories assist you to your bigger one.  For some women when they lose their weight they have to deal with loose skin. One of the most common area of concern is the arm. Come on we have all heard the term “bat wings” right? Loose skin can be distracting, embarrassing, and honestly irritating, not just mentality wise. It can cause skin infections, rashes and back pain. Here are some factors that we should go over first:
We all know each person is different therefore their body will have a different response. For some the skin will tighten back, while others may need surgery. When you lose weight slowly you are giving your body a better chance to bounce back by letting it adapt and for the muscle you are building to help fill in space. This is a little bit of the reason why we recommend 1 - 2 pounds a week for weight loss. Here are some little tidbits: If you can grab more than a few millimeters of skin then there’s more fat to lose That doesn’t mean you don’t have excess skin, but until you burn away the majority of the fat it’s covering, the skin on top is not going to tighten–it will continue its sad, droopy existence. When it comes using body fat percentages to gauge if you should have surgery. Most doctors will advise men to be at or below 10%, women at or below 20%. Now that being said most doctors will want you to maintain that weight for 6 months to a year before looking at doing surgery. Recommendations: Build muscle Consume whole nutritious foods - (Carbs, Protein and Healthy Fats) Hydrate Maybe even consider supplementing with collagen and gelatin, talk with a registered dietitian or doctor before starting.
7/13/2018
3 ways to prevent Varicose Veins Recently I held a Q&A in my closed group “Females Embracing Strength” and one of the questions was wondering how to prevent varicose veins.
First understanding how they happen will help some. Here is how it works, muscle contractions in our lower legs act as a pump to help those tiny valves and those elastic vein walls to return the blood back to our heart. When blood pools in our veins, due to them losing their elasticity as we age or the valves in the veins become weak, those veins enlarge causing those dreaded varicose veins. The bluish color is from the lack of oxygen supplied to the blood. There are some risk factors to consider: Age Gender Obesity Family history Standing or sitting for longer periods of time. As for the popular crossing the legs comments, it isn’t so much that crossing them is the issue it is staying in that position for too long that can contribute to the development of them. Ready for the prevention? Here are three things. Watch your weight Get moving Don’t sit for long periods of time.
7/11/2018
Be a trademarkThis was posted by an acquaintance of mine, Becky, and even though I know this is to apply to business, I feel that it actually applies to life in general and our #health journey. How you present yourself, take care of yourself, and how others feel after they spend time with you is a reflection of your personality and your health. That old saying: "Treat those how you want to be treated" is true. How does this even apply to our health? Others will see your progress, your struggles, your good and bad days, what you eat, how you workout, how you stay motivated, and there are more that I can list but I think you get the idea. When we stay true to ourselves, take care of our bodies, and treat others like we treat ourselves, we become the billboard of our lifestyle. When those around you experience you sense of well being, you can become the motivation that they need. How awesome does that sound? To be the motivation for someone to become healthier. Don't you want to be that walking billboard or trademark for you family, friends and strangers? I know I do, that is why I made it my profession. If you are not there yet, let's talk so we can get you started. 
7/10/2018
being freeToday I asked my morning clients to write one motivational word that described them today. This one by Rhonda was one I don't think I have heard someone use yet and I love it!! This is her post about the word she choose today. I think we forget how tied down or how habits can hold us in bondage. When we start making changes to improve our health we tend to explain our feelings as "more energy" "feeling less stress" "feeling stronger", etc. Hardly ever do we state that we feel "FREE". What a word!!! What is your word?  |
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