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Tips on food, exercise, and motivation for weight loss. Easily find what you’re looking for in the blog categories. Share with friends with a click of a button. Add your comments!

Body Image Balance

I guess I assumed that thin, in-shape people feel really good about their bodies.
But it seems that everyone has a chink in their body image somewhere.

I was working out with a lady – she’s very attractive, skinny, and fit. She wanted to learn a new leg routine to help build her glute muscles. She said, “My gosh, I have no butt. I look like a boy.”

The conviction she said this with surprised me. She’s so fit without an ounce of body fat that I would never have guessed she had any issue with her body.

Later that same day, I was training a client. She is overweight, but she is such a beautiful lady. She’s been struggling with her diet. I told her, “I really want you to get on track because you are so beautiful. Do you realize how gorgeous you are?”

She shook her head and looked down, “No.”

Somehow in knowing we have areas to work on, we still have to strike a balance with confidence. We can’t let the “chink” so blind us that all we see in the mirror is our flaw. All of us have beautiful things about us.

So in working on your body, work on your body image too. Don’t concentrate so much on the “bad” that you lose sight of all the good things you have going for you.

Anywhere, Anytime Ab Set

Have a few minutes? Get in a quick abdominal set, no mat required. Here are four exercises you can do circuit-style.

1. Plank oblique crunch. Get on your toes and hands, arms straight beneath your shoulders. Your body should be long like a board. Tuck your abs in tight, keeping your butt from lifting up or sagging down. Now pull your left knee toward your right armpit. Return to starting position and repeat action with the other side, pulling right knee toward left armpit. Continue alternating for 20 reps.

2. Lower ab crunch. Sit on a chair and wrap your hands around the seat edge. Keep your knees bent and pull them up toward your chest into a tight abdominal contraction. Lower and repeat for 20 reps.

3. Standing side crunch. Stand on your right foot. Extend your left arm overhead and extend your left leg out until your left toe barely touches the floor. Now pull your left shoulder/elbow down while lifting your left hip/knee. Extend arm and leg back to starting position. Continue crunching the side for 20 reps. Repeat on the other side.

4. Standing crossover crunch. Stand on your right foot. Extend your right arm and left leg. Pull your right shoulder/elbow toward your left knee/hip. You’ll contract your abs on a diagonal line. Extend arm and leg back to starting position. Continue crunching diagonally across the middle for 20 reps. Repeat with the other side.

Tips for Getting on Track

Different people deal with making lifestyle changes differently. For some, taking one step at a time is what works, such as starting a walking program. Someone else may decide to cut out all sweets as his/her first step.

For me, I have to take the plunge. I need the complete change of direction with no dabbling in old behaviors. Kind of like leaving Sodom and Gomorrah without looking back. Total commitment and no deviation keep me on track best.

You have to know what will work for you. You may need to start with one thing and get that in place before moving on. Or you may need to totally restructure your lifestyle from the start.

Whatever your style is, start moving forward today. Here are some tips for getting on the healthy lifestyle track:

1. Clean out your home/office. Get rid of all temptation foods. Replace them with healthy alternatives.
2. Eat homemade. For most of your meals, eat at home or take your own home cooked food with you. It’s very difficult to get low fat, low sodium meals at restaurants (not to mention the huge portions).
3. Exercise daily. Even if you’re short on time, exercise. Not only is exercise good for your body, but it also affects your mind. You will feel stronger and more in control when you exercise.
4. Journal. Keep a small notebook with you and write down everything you eat. Add up the calories and look over your food choices. There is no greater accountability than this.
5. Weigh weekly. Commit to weigh at the same time and same day every week. Report your weight to a trusted friend.

Don’t wait any longer. Start making healthy changes today!

Shift in Momentum

I know what it’s like to lose weight and regain it. I did that at least six times before embracing healthy changes as my way of life.

I hear stories of many clients who did well with weight loss only to stall and slip until they were back into their old habits. And back to putting on the pounds.

What I hear is, “I know what to do, I just can’t seem to get started.”

What I think happens is a total shift in momentum. When we are living healthy, eating right, exercising, and feeling good and strong, there is a wonderful momentum that builds and helps us move forward.

As soon as we start having cheat days, eating whatever, skipping exercise, quitting our journal and planning ahead, there is a tremendous shift in our momentum. Before we know it, we are speeding back into old behaviors and patterns. Now the momentum has shifted, and that power and drive is pushing us in the wrong direction.

And how hard it is to turn it around!

I once heard that a ship needs five miles to turn around. You can imagine how hard the rudder pushes against the water to turn and redirect that massive ship.

In your own life, making the turn will take a lot of internal fortitude. You need to be prepared for that amount of effort. But, hey, can you hang on for five miles? Before you know it, you’ll have made the turn and will start building momentum again in the right direction.

Tasty Oatmeal Pancakes

I love pancakes. I rarely make them because the typical pancake mix is high in calories and carbohydrates, and low in fiber. So I went looking for an alternative.

I found a way to make a healthy version of pancakes that tastes delicious (my family agrees). They are made from oatmeal, which is a great source of nutrients and fiber, and they have no added fat or sugar.

Oatmeal Pancakes
1 cup old fashioned oatmeal
1 1/4 cup hot water or fat free milk
1 cup oatmeal flour (grind oatmeal in a blender)
1 tsp. baking powder
4 egg whites, whisk with fork
1 tsp. vanilla extract
2 packets Splenda

Stir oats into hot water and soak for 5 minutes. Mix in oatmeal flour, bakding powder, egg whites, vanilla and Splenda. If necessary, add water for desired consistency. Spray a nonstick skillet with cooking spray and heat on medium heat. Use a 1/4-cup measuring cup to dip batter into pan. Makes 8 pancakes, 82 calories each (if made with water).

I like to add blueberries into my pancakes then top them with light Cool Whip (instead of syrup).

Sooner or Later, You have to go Home

I love to watch NBC’s “The Biggest Loser” TV show. It is inspiring to see the contestants work so hard and lose unbelievable amounts of weight each week.

I have overweight clients who tell me they wish they could be on the show, or go away to a “fat camp.” They think that if they got away from their current environment, they would find weight loss success.

Short term success, maybe. But sooner or later, you have to go home.

At home you don’t have eight hours a day to exercise. You don’t have a kitchen stocked with only healthy foods. You aren’t isolated on a resort with others who share the same purpose as you – work out like crazy and eat super clean. No trainers in your face every day. No teammates. No weigh-ins that affect other people’s lives.

At home it’s family and work responsibilities, Duncan Donuts right around the corner, parties and dinners, overtime, sick kids, fights with your spouse, office pizza luncheons, cupboards for midnight raids, and the list goes on.

At home it’s all about balance: taking care of your family, working to pay the bills, planning and preparing healthy foods, exercising…and getting enough sleep.

A weight loss show or a fat farm is not the answer. If you won’t change your lifestyle at home, you won’t change. The answer is changing your lifestyle right now, right where you’re at, right in your home and office, and right in front of your family and friends.