“Breaking Up Is Hard to Do” …But Try It!

by
Sounds a little hard core, eh? Hear me out…
My last blog post talked about our social environment and the positive or negative influences that we face. The two professors responsible for this research about the power of our social networks made clear is that our abilities to resist negative influences and to gain positive ones aren’t without limits.  (Btw, Christakis and Fowler are the two professors with this fascinating work. You can follow them @connected_book on Twitter.)
 
So…what does that mean, exactly? Well, it means there might be times when saying “buh-bye” to certain friends or social contacts is the healthier choice. What’s that you say? #yesshesaidthat…especially if you are challenged with an addiction, OR…if you know that a certain relationship is having a pronounced negative effect on your health, happiness or personal growth.
 
In situations like those, cutting loose of heavy anchors and freeing yourself to develop healthier circles of support may be an important step in staying true to your own positive trajectory. (Beam me up, Scotty!)
 
In most cases, however, the positive or negative impact of our social relationships isn’t quite so cut and dried. I’m a pizza lover—oh, please don’t ditch me! But…maybe you should for a while if being with me is a trigger for unhealthy actions, you know? You may also have social contacts you don’t really choose — like sedentary coworkers or negative-minded extended family and in-laws.
 
While some in your circle may pose a challenge to your health intentions, such less-than-perfect social contacts aren’t cause to be concerned. You see, Christakis and Fowler believe that the broader and more varied your social network, the greater its potential benefits for both health and happiness. The reason is that although we tend to attribute our happiness to our closest, most significant relationships, research shows that it’s also fed by regular exposure to small moments of pleasure, novelty and joy — things we stand a better chance of experiencing when we are socially connected and supported by more than just one or two other individuals.
 
Wow, that’s huge. Small moments of pleasure. Novelty. Joy.
 
What’s a girl (or guy) to do?  Work on these three skills:

 

  • Learn to recognize when your behavior is being negatively shaped. (a journal can help here)
  • Develop the ability to deliberately make better choices under pressure.
  • Engage in opportunities to gently nudge your network in healthier directions.

 

This way, you can achieve a Win/Win: Reap the fullest possible benefits of your social network AND avoid its pitfalls.  And perhaps I should add a “4th” skill: identify what brings you joy and make sure you build those experiences into your days and weeks. Doing these four things require awareness, intention, and commitment for a healthy life.  Remember, “some” day is today. And tomorrow always provides a second chance.
 
That’s awesome.
 
Until next time, live fit, choose health. And be happy.

Fitness & Good Health are Catching –Be Contagious!

by
IMG_0772
By now, you’ve seen and heard plenty about the impact of your social environment and how you can catch obesity and other unhealthy habits from your friends and fam.  The half full cup view on this is true, too. You can “catch” good health and fitness, as well.  Turns out you can reap benefits whether your social network is in close physical proximity or virtual. Cool, huh? 
 IMG_0378
Do you remember the professors several years back who spread the word about the quality of your social sphere on health?  If your network has bad habits (eating, drinking, little sleep, excessive TV/gaming, overweight or smoking)…chances are you have those same habits.
If you have a second, check the studies out. Compelling stuff.  
 
 
So… unhealthy behavior is quite communicable. According to the studies, your chance of becoming obese increases:

 

  • 57 % when one of your friends is obese
  • 40 % chance if it’s one of your siblings, and
  • 37 % if it’s your spouse.  

But hey, before you start looking around…remember the flip side. Because health and behavior are linked so closely, that means that any health state connected to habitual behaviors is communicable. (Big sigh, right?!)  Even more good news: social connections can also improve your health. Think about how effective support groups are, right?  People who hang around others who think positively also tend to think positively. You can lose weight, gain energy, and get fit together just as easily.

 IMG_5448IMG_0395
Those closest to us have the most impact, but even a distant contact can have a nice impact. 
 
Now, before you go ditching those less than perfect around you, remember having friends (al Beit even the unhealthy ones) will still add happiness and longevity to your life.  In that case, why don’t YOU have a positive impact on them?  Your fitness and health decisions will have the ripple effect through your whole social circle, eventually coming right back to you in the form of increased social support.  I have to smile when my college son teases me and buys gluten free products because information I’ve shared over the years sunk in. (Yay) When he was taking nutrition, he said it was a breeze because he’d picked up so much information through osmosis. I <heart> that.
 IMG_0654
Next time you’re digging deep for a reason to go to the gym, or  or pack a lunch instead of hitting the drive-thru, this may be a perspective to consider. Even if you’re not hugely motivated to make a healthy choice for yourself, you may be a little more willing to do it for the sake of the people you care about — or even for those you don’t know. According to the studies, your actions are influencing 1000 people. That’s huge. Take charge of your health and improve the world one healthy habit at a time.
 
To my fit friends who inspire or motivate me to eat clean, run, lift, train harder, or get to bed sooner: THANK you. You guys are the BOMB!
 
Choose fit. Laugh often, be contagious.
 
~Lisa
 

 

Recipe for Weight Loss

by
Good morning friends, I have some good news…and some bad. Shall we hit the bad news first?  OK, here goes: There is no, definitive one-size-fits-all diet, workout, or magic supplement. That’s not too tragic, though, is it? Now for the good news: there are general principles, habits, foods, workouts, and supplements that when performed/eaten/done consistently will yield weight loss, improved health and energy.  In a nutshell, the list condensed below is where “it” is at. (“It” being the recipe for weight loss and improved health success.)
  • MOVE your body. As much as you can, as often as you can, in the manner that suits you most. We talked about sitting being the new “smoking” hazard, so get moving– as often and frequently as possible.
  • Don’t drink your calories. A fifth of what we consume (calorie wise) comes from beverages…and most are loaded with sugar and empty calories. (And yes, I am also talking about alcoholic beverages.)  Cut back! Unless of course, your “beverage” is whey protein shake—which is great post workout or as a meal replacement, in a pinch.
  • Get more sleep. Sounds easy, right? The reality is we trick ourselves into thinking we don’t need more sleep because we can survive on less. We don’t THRIVE on less, however, and performance and mental tests tells us otherwise. Sleep aids recovery, balances hormones, helps with weight loss, improves mood and more.
  • Watch “portion distortion”. Counting calories may not be your thing, but phone apps sure make it easy. What we have learned is that most people underestimate caloric intake and overestimate energy expenditure. Plus, most restaurants provide inflated serving sizes. Split a meal with a friend or take half home. Don’t be fooled by correlating empty, excessive calories as “value”.
  • Cheat foods are ok. Alright, even saying “cheat” or labeling foods as “good” or “bad” is not really a good thing to do. Consider colorful, real foods vs. processed, but instead of striving for perfection, strive for “good enough”. Or, try what I refer to as the “Catholic school girl diet”: eat like an angel 6 days a week and on the 7th day, make the devil blush! In other words, it’s ok to indulge a little. Just don’t let it derail you and keep it as an exception and not the rule. Remember, consistency is king.
  • Go heavy. Lifting weights, that is. Sorry ladies, you will NOT build huge muscles. And regardless of your age, everyone needs to lift heavy and combat muscle decline. Decreasing muscle mass equates to body fat increases AND a slower metabolism. Lift heavy and fire up your metabolically active tissue. NOW.
  • Variety is the spice of life. Mix up your workouts and you’ll get more out of them.
  • Find like-minded peeps. Community is important and like-minded people provide motivation, mentoring and help keep you accountable. I feel so fortunate for the fitness friends I’ve trained & learned from over the years.

IMG_0599

  • Adkins really did have it right. I’m not advocating a specific diet. Honestly, the best plan out there was laid out in the Old Testament. Real food, plain and simple. BUT, if you integrate a practice of carb swapping knocking out pastas and breads, it’s one of the easier ways to help you lose weight as many folks are sensitive to carbs. My fiancé and I are all over cauliflower options in lieu of pasta, potatoes, or bread. (Check out the recipe section of my blog for ideas.)
  • And about that Adkins….eat more fat. Yes, she said that. As much as 35% of your daily calories can be a mix of nuts, avocados, or healthy oils. It’s the TRANS fats you want to avoid like the plague.
  • You really can work out anywhere. Your body can provide great workouts. A jump rope is $10. Squat, climb stairs, step up, jump rope, do jumping jacks or push ups (from knees or feet), etc. A gym is not required.
  • Multi-function exercises work your body better and can aid fat loss. Consider a dumbbell squat to should press. Or, a deadlift to back row.
  • Regarding food, adding solid protein at each meal or snack will help keep you full and keep your metabolism going.
  • Hydrate. Dehydration can make you think you are hungry, impede performance, and affect your mood (plus a whole lot of other things). Water or tea help control your appetite and tea has so many wonderful benefits (see earlier blog). Drink water, drink tea, try some of the drinks I shared in my past blog, but HYDRATE, often.
Last of all, be kind to yourself. YOU are amazing and wonderful. And far from perfect. This is a journey we make together. Laugh at your mistakes and keep trying. YOU are worth it.
 Besides, “what have you got to GAIN”?
IMG_0598IMG_0600
(My earliest health & fitness mentor, Sharon Turrentine, used to ask this Q and it’s a great one. I met her when I was 19 and she was 39 and training for a body building contest. She looked amazing then AND still looks amazing today. A true testament to a healthy living lifestyle. Many thanks, my friend!  You have influenced my life in such a positive way.)
Until next time time, live fit, choose healthy, laugh often.
Lisa

 

Raindrops on Roses….or…. A Few of My Favorite Drinks!

by
On a hot summer day… or, after a good workout…or heck, BEFORE a good workout, you might turn to some form of hydration. After a lot of searching, I’ve landed on a few favorites I thought I’d share.  They are tasty, clean and quite simply, I love them.  So, here they are….#forthecause !
If you are looking for a pre-workout or a little pick me up to slay the day, then try VUKA Energy.  This stuff is the bomb. I tried it first at Lifetime Fitness. If you have been a Red Bull drinker, it’s time to make the ”intelligent energy” drink switch and “go beyond the buzz”. Filled with natural ingredients, no preservatives, and several options to choose from, Vuka Energy has you covered.  My favorite is the zero calorie Berry Lemonade “workout”.  I’ll delve more
vuka
Do you desire a good, clean hydration product with electrolytes and natural sugar (just enough, but not laden with it), and no chemicals, dyes or caffeine? Then checkout Aspire Beverages in several flavors–especially if your kids are into Gatorade (yuck).  Aspire “Storm” is my fave. Make the switch.
th
Kombucha that’s a soda?  Yep, you got that right. If you are a Kombucha drinker like me, you won’t mind a little natural sugar in the form of a fermented tasty soda replacement. Live Soda is based out of Austin, Texas and it’s my favorite post kick-butt workout indulgence. I earned it. It’s got good stuff. Live Soda just added a berry flavor, but Culture Cola is my favorite.
live
Soda without chemicals, nothing nasty…oh and no calories? If that’s your game, then try one of Uve’s sparkling beverage flavors. This company is new to the cleaner-living-soda game and are off to a great start. They offer several flavors and no sugar.
Uve
Enjoy!

 

Be Your Best You, Part III

by

“Pay attention to your intuition. Listen to your heart. Speak your mind. Love yourself so that you can love others. Smile.” ~Nishan Panwar

In parts I & II of the blog series, “Be Your Best You”, we talked about nourishment of the mind with a little down time and last week we talimageked about nourishment of the body through exercise, nutrition, hydration, and sleep. Today’s blog, Part III, is about strengthening the soul through self-love, love of others, spirituality and laughter.

The first ingredient of soul care is self-love. It’s natural to take care of other people/things we love…but to trul y love others we have to love ourselves first. The Golden Rule tells us to “love your neighbor as you love yourself”. Self-love isn’t being arrogant or getting our way, but it does require knowing our boundaries, being kind to ourselves (learning how to say no), and honoring our values. When we live from a place of self-love, the world mirrors compassion and love back to us.

Once we learn to love ourselves, we may offer a better self to those around us. Loving others is ingredient number two. It lowers risks of chronic diseases, stress, and brings emotional happiness. When we do acts of kindness through service, it connects us to those we serve and gives us a kind of satisfaction that self-interest cannot provide.
Ingredient number three is spirituality, or connecting to something bigger than ourselves. Mainstream science has proven that we are wired to believe. So, not only are we built to connect, the more we connect and develop our spiritual selves through meditation, prayer or other means, the healthier and happier we live.

“Laughter is the shortest distance between two people.” ~Victor Borge

The last ingredient to nurturing the soul is laughter. Laughter releases tension and relaxes us. Physiologically, it benefits the body like a light workout by increasing blood flow, boosting energy, burning calories and aiding sleep. In other words, it’s time to get silly. When laughter is shared, it bonds people together increasing intimacy. Best of all, it’s fun and free.

Self-love, loving others, spirituality, and laughter are four key ingredients to strengthen your soul. What’s holding you back from loving yourself in a way that inspires and brings forth beauty? Be patient with the process and allow it to unfold. You will find you are ready to compete again, but stronger and better.

 

Carpe diem!

~Lisa

 

The Blue Mind

by

image

A “Blue Mind” is defined as a mildly meditative state characterized by calm, peace, unity, and a sense of general happiness and satisfaction with life in the moment….

We are so bombarded with sensory stimuli that our poor brains need a break…but unfortunately, we often don’t allow enough time from our hectic lives to recharge adequately.  This is where the great healing power of being around water comes in. It’s not that we shut down when we are near water, but we do get a break where less information comes in. We relax, and a sense of calm, unity, happiness and peace eases in. There’s a reason why rivers have often been considered sacred places and water often symbolizes a new beginning or salvation. We even have a universal attraction to the color blue (my personal favorite is the a blend between blue and green, the color of the ocean around the Florida Keys).

“We are beginning to learn that our brains are hardwired to react positively to water and that being near it can calm and connect us, increase innovation and insight, and even heal what’s broken,” Nichols writes in Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do, published in last July. “We have a ‘blue mind’ — and it’s perfectly tailored to make us happy in all sorts of ways that go way beyond relaxing in the surf, listening to the murmur of a stream, or floating quietly in a pool.” I know that I can easily find perspective when I stand on the beach with the wind in my hair and watch the waves roll in. Regardless of what is going on in my life; while on the beach, I am at peace.

If you are one of the lucky ones who lives by water, working out next to water multiples the benefits exponentially. But don’t worry if you aren’t close to water. You can still listen to sounds of waves, close your eyes, and experience the benefits a “blue mind” provides. (Even the shower or a gurgling fountain works!)

“The ocean stirs the heart, inspires the imagination and brings eternal joy to the soul”. ~ Wyland

I’m ready to get “my toes in the water and my butt in the sand, not a worry in the world, and a cold beer (glass of wine) in my hand”…or is it the other way around?!

Won’t you join me?

Live fit, be happy. And smile.

 ~Lisa

ocean

Be Your Best You, Part II

by

“Those who think they have not time for bodily exercise will sooner or later
have to find time for illness.” ~Edward Stanley

We know our best self requires a strong foundation of mind, body and soul. Sometimes life’s pace throws us off course and before we know it, we aren’t functioning optimally. When performance suffers in athletics, it is recommended to ease up on training, step back and focus on rebuilding and strengthening the core, the body’s foundation. After that, athletes return to the training program at hand, but stronger and better. Last week, we discussed nourishing the mind by slowing down and “taking 5” to reboot our brains. Continuing the dialogue of becoming your best you, today’s topic is nourishment of the physical body through exercise, nutrition, hydration, and sleep.

Exercise: Sitting is the new smoking. What? Yeah, our lives of convenience are taking a toll on our health. The studies are in. Daily movement is tres importante. Activity trackers are great tools to remind us how long our butt’s been in a chair by monitoring steps, workouts, sleep, etc. Find your fit because one size does not fit all. Do what you enjoy most so you’ll keep doing it. Yes, it’s important to get resistance training in. But that can come in different forms, as does cardio and flexibility. The high intensity intervals we suggested in last week’s blog (go hard, take a breather, go hard, rest, etc.) works well with cardio and lifting weights. Try Tabata. Increase your strength, stamina and mind at the same time. So be like Nike and just do it (repeatedly)!

Nutrition: Eat real, whole, fresh foods. Hippocrates was right. Food IS thy medicine. What we eat provides much more than fuel. It affects our immune system, plays a role in hormone regulation, intestinal health, and impacts a myriad of diseases. The most important action item we can do in this arena is to take back control of cooking. You don’t have to be a chef or spend much time in the kitchen. There are many healthy recipe options to choose from. Focus on foods in season, eat local, and look up recipes on Pinterest. Involve the family and eat mindfully. Turn the TV off and don’t be swayed by the high cost of cheap food.

“Water is the only drink for a wise man.” ~Henry David Thoreau

Hydration: Henry knew that water is integral to our health. In fact, more than half a person’s body is made up of water, so even mild dehydration can compromise the efficiency of most bodily functions, including boosting resting metabolism. Don’t wait until you are thirsty. Drink up and reap the benefits of good hydration: lower blood pressure, flushing of toxins, reduction of allergy/asthma symptoms, speedier joint and tissue repair, boosts in mood and energy, and of course weight loss/weight maintenance.

Sleep: Surveys are increasingly noting that most Americans are getting less than 6 hours a night, while 7-9 are better numbers. Like water, sleep deficiency contributes to many health issues like weight gain, high blood pressure, decreased immune function, impaired memory, and higher levels of inflammation which are linked to heart disease, stroke, diabetes, arthritis, and premature aging. On the performance side, improving our sleep quality and quantity will increase creativity, work and athletic performance. ‘Nuff said, sleep matters!

The great thing about nourishing our body through the areas above is that WE can reclaim control ourselves. That’s awesome. Optimal living at our fingertips.

Today is a great day to re-commit. Then compete. I’ll see you at the finish line (yawn) after I take a nap!

~Lisa

(blog posted by Compete Every Day)

7 day

Be Your Best You

by

“Love yourself first and everything else falls in line. You really have to love yourself to get anything done in this world.” – Lucille Ball

Society seems to prize busyness. Being “on” at all times has become an expectation. Kudos to those who are focused, have a plan, and busy are working it. You possess the necessary ingredients for goal achievement! Being too busy, however, has a cost. Ironically, it negatively impacts the very success we are trying to achieve. If we go down the busy path too long taking care of the kids, the job, the home, relationships, etc., exhaustion creeps in. We wear down our nervous system and dampen our ability to be our most productive self. Racing from point A to point B, we produce and we provide. We are “on” at all the right times. However, the more externally we focus and the larger our “to-do” lists grow, the more inefficient (& unhealthy) we become. It is necessary then, to become our best self, we must slow down and nourish ourselves in mind, body and soul. To be our best self, we need to step back and rebuild our foundation. Today’s topic is nourishment of the mind through downtime. A little bit of nuttin’, honey.

You might think being idle is nuts, a waste of time. But, taking a few minutes of “nothing” can add up to a whole lot of something. It stimulates the parasympathetic nervous system and that, my friends, brings a slew of healthy benefits.

See, when we’re too busy, nothing new can come to mind. Creativity is dampened. Science has proven, however, that if we carve a little “mind space” we reap some cool benefits. Unstructured time allows for a process of incubation which is where our best ideas and solutions can come from. Not convinced to take a time out yet? The Energy Project study found that associates who took “time outs” increased their creative capacity in a huge way and enjoyed a greater level of health and mental well-being. Overwork has the opposite effect; less engagement, feeling worn out, a significant decrease in creativity/problem resolution, making mistakes, and so on.

High intensity intervals (HIIT) isn’t just effective in workouts, it’s an effective work/life strategy. Intense periods of focus should be balanced by time (breaks) allowing for rest and renewal. Short breaks boost digestion, lower the heart rate, increase work capacity, and elevate moods. So, go ahead, take a break. Observe how “energy management” can aid time management. Close the door. Turn off the phone. Or, step outside. Be still for 5-10 minutes a couple times each day. It may take a little getting used to, but the more you do less, the better you will be.

By making ourselves our own wellness mission, we can do better in serving others AND achieving our goals. Nourishing the self is essential to health, happiness and well-being.

Take 5 to renew. Then compete, better. Every day.

Choose fit. Be still. Live strong.7 day

~Lisa Read More →

Lose IT! (from the 5 Keys to Continued Success)

by

Last week you got the Cliff Notes to the “5 Keys to Continued Success” which provided the formula below:

Learn It. Lose it. Love it. Live it. And, laugh.

Today I am going to expound a bit (only a bit, because I know you appreciate Cliff Notes, as well!) on the second piece of the formula: Lose it. Bad habits, that is. By letting go of the them, you’ll free up energy, mental space and even money that could be better spent on a happier, healthier you. It’s not quite summer, so how about a little bad-habit spring cleaning?

Here are a couple bad habits you might consider “sweeping” away:

• A beer or glass of wine (every night)…while you might fall asleep relaxed initially, once your body starts metabolizing the alcohol there’s a rebound effect, HELLO 2 am wakeup and tired you the next day.

• 24/7 connectivity…ah, this one is a pet peeve of mine. I keep my phone on silent and look at it only certain times a day and leave it in my purse at night…much to the chagrin of my fiancé! Try to turn off all media (blue screens) at least an hour before bed because that blue light from your phone/tablet/TV reduces sleep and stimulates your brain to stay awake by suppressing melatonin, a hormone needed for drowsiness.

• Procrastination—doing it has negative impacts on your heart. A non-procrastinator feels more in control and therefore, less stressed. Like Nike, “Just do it!”

• Drinking diet sodas…OK, so I KNOW the fake sugars cause blood sugar swings and other neurological problems…and most of them are terribly acidic, but I DO enjoy a coke zero from Sonic on occasion. But, the reality is that folks who drink the diet stuff end up eating more sugar because these drinks cause blood sugar spikes and drops like the real stuff making you want more.

• Still pissed off at somebody for something? Try forgiveness, not for them, but for you. It’ll do wonders.

• Popping pills too often. Doesn’t matter if it’s OTC, pain relievers used frequently significantly increase the chance of liver damage.

• Not expecting good things. Expect good outcomes vs. bad, look for silver linings. This change in attitude comes with a slew of healthy benefits.

• Sleep walking through workouts…sorry Charley…you aren’t getting benefits or making change without getting your heart rate up. use your time effectively with interval training and get red in the face.

• Not getting enough sleep…this is a blog or two or three by itself! Study after study shows a host of benefits with more sleep and a lot of mental and physical problems when sleep is lacking.

Find your broom and sweep those ol’ habits away!

What have you got to gain?

Be fit, live strong, laugh often.

~Lisa

Cliff Notes to Success

by ⋅ Image

I’ve always been a fan of cliff notes and getting down to the net/net, so here are the cliff notes for today’s blog:

Learn It. Lose it. Love it. Live it. And, laugh.

That’s a pretty simple formula, right?

Here’s the deal: we’re all striving towards life goals, essentially trying to live “larger” in some form or fashion. While the formula above isn’t rocket science, we may need a gentle reminder about how to tap into our best self:

Learn it. One of the best ways to achieve goals is to observe the patterns of success demonstrated by men and women who have achieved greatness. There are reasons these folks rocked it. Keep reading, learning and sharpening the saw. Take notes and do what they do.

Lose it. Create some awesome habits. We’ve all heard that it takes 21 days to create a habit, right? Well, it turns out this is a bit anecdotal. The reality is that it may take longer– or less. What matters is that we keep trying and focus on developing our good habits. They WILL stick, eventually. At the same time, we should drop any habits that don’t serve our purpose. Now. Simply lose them.

Love it. Life, that is. Life provides both sunshine and rain. What’s important is how we embrace what comes our way—opportunities, challenges, or people. Why not consider everything a stepping stone to our future and just say YES with enthusiasm and excitement?!

Live it, like Nike. Just do it, take action. It doesn’t matter if we make a mistake, get off track, or (gasp) fail. Our plans don’t have to be perfect in order to get started. What matters is that we keep going with dogged determination and persistence. If Plan A doesn’t work, switch to Plan B or C, because as long as we keep moving, we WILL succeed.

Last of all, laugh. We take ourselves far too seriously. Tony Robbins suggests considering the big picture and how we will look back on a situation 10 years from now. The odds are it will be with considerably less worry and strife. So why wait? Find humor & laugh more—especially at ourselves. Don’t take life so seriously. It’s certainly more enjoyable on the lighter side.

There they are, the “5 L” cliff notes to success: Learn it, lose it, love it, live it, and laugh.
10884423_10204287026394459_1183230661_n
Remember, life isn’t about avoiding the storms, but rather how to dance in the rain.

Happy dancing!

~Lisa

(Written for Compete Every Day)