How Can You Find Health?

According to World Health Organization: "Health is a state of complete physical, mental and social well being, and not merely the absence of disease or infirmity."

Most of the people do not know the real importance of health, and even if they do realize its importance, they disregard it. Good health is a prerequisite to perform well in home as well as in office. When we talk of good health, it does not only refer to the sound conditions of body; it equally refers to the sound psychological conditions of mind. Psychological health is as crucial as physical health.

Disease usually originates from mind. A man can be labeled as healthy if his body is free of any disorder and his mind is neat and clean. Unbalanced mind results in psychological problems. Most of the people do not have physical problems even then they don’t feel comfortable. They may suffer from stress and insomnia. They may feel aimless, irritable and depressed. They may stay unhappy and dissatisfied throughout their life.

Usually people attempt to stay physically fit. Unfortunately they ignore the importance of psychological fitness. They focus on material aspects of happiness. They strive for lucrative income, a big house, status, expensive jewelry, latest model of car and so on… they believe that these material things can make them happy. But happiness is seldom related with material things. It is the peace of mind that brings happiness. It is the healthy mind that makes you psychologically fit.

Until Next Time...

No Emotional Eating Tool Kit

On Monday we talked about what emotional eating actually is.  (If you haven't checked it out, scroll back to that post.)  Today, we're going to build our "NO EMOTIONAL EATING TOOL KIT"!

Ideally, you'll want to find a small shoebox, or food storage box that you'll be able to put some times in to help you deal in times when you feel an emotional eating need coming on.  Inside this box, you will want to fill it with items that will keep you from trying to satisfy your needs with food.

First, I've found that by far the most beneficial tool in my tool box is an index card.  "An index card?" is probably what you're thinking.  But yes, that's what I said.  Don't worry, it's not a blank one.  On this card I want you to put the following...

• a positive affirmation (or 2 or 3), something that really speaks to you... for me "I believe in myself and my abilities" is one that really speaks to me, but you'll need to find one that works for you.
• phone numbers of 3 close friends - you'll want to make sure that these people are non-judgmental.  Often when we're looking for that "fix" from emotional eating the last thing we need to feel is judged as well.  These 3 people will listen to you, comfort and console you, and simply put, just be there for me.  (I'm blessed to have several people in my life who have been willing to text back and forth with me at all hours of the day and night when I've been in a really bad place.

There obviously won't just be an index card in your box.  But here's where you need to see what works for you.

• Does journaling help you purge your emotions?  If so, then buy a cheap notebook at the dollar store and keep that in there. 
• Do you need to keep your hands busy?  Remember those floss bracelets we made as kids?  Buy some floss and make a bracelet or two. 
• Do you know how to crochet or knit?  Put in a ball of yarn and your needles or crocket hook.  As an added bonus, you could wind up making scarves for everyone for Christmas this year (my boys still have their scarves I made for them before I decided that crocheting really just wasn't for me).
• Maybe you like to draw.  Keep a sketchpad in there.  Like to read, put in a couple magazines or a Chicken Soup type book filled with short, positive and uplifting stories.
• Then there's my favorite... Play-Doh!  Sometimes we just need to keep our hands busy.  When that's the case, squeezing and shaping a wad of this dough can keep your hands moving (and therefore unable to be used to eat) and it's a GREAT way to deal with frustration.

And don't forget, there's something that you can't put inside your tool box, but is a GREAT way to burn out those emotions - exercise.  Whether your doing a T25 workout, or going for a walk, either way you'll be able to clear out your head while doing something good for yourself... And who doesn't feel better once they've got that endorphin burst?

Until Next Time...

Transformation Tuesday... My Story

If you've only met me in the past few years, you've watched my obsession with my weight, and possibly thought, although she has had periods where has a little heavier, she doesn't really know what it's like to truly be obese.  There are very few pictures of my from my pre-teen and teen years out there - and often when I'm tagged, I un-tag myself because I'm embarrassed of what I looked like years before.  So for those of you who have my as your Beachbody coach, and wonder if I really know what it's like to have to lose a large amount of weight - let me tell you, the answer is astoundingly YES!.  These two pictures of me were taken about 10 years apart.  The picture on the left shows me after I had dropped a good 15 or so pounds to squeeze into that size 18 dress.  On the right, I'm rocking a pair of size 6 pants!  

See, I've been on every healthy (and unhealthy) "diet" plan that there is out there.  I can probably recite the rules to most of them to you still to this very day.  From the Cabbage Soup Diet, to South Beach, to 6 Week, to Atkins... I've done it all, and that's just in the "healthy" range.  My obsession for perfection (along with some other factors) lead me to a battle with bulimia I wouldn't wish I my worst enemy, and bouts of depression I've dealt with in my past (both postpartum and non) left me in moments where my hatred towards myself and my body got to absurd levels.

But I have to tell you, it's once you learn to stop "obsessing" about the number on the scale, and start focusing on getting HEALTHY that the real work can begin.  If you are hungry, EAT.  Just choose wisely.  Hunger is your body telling you that it needs fuel, but it's not telling you that you need cupcakes.  Exercise is a great for your health - endorphins help boost your mood, and helps keep your heart healthy.  But if your filling your body with junk it doesn't really mean anything. 

If you're looking for someone to help get you to the place of being "stick thin" then I'm sorry, but I am not the coach for you.  Unless that is your body's natural body type and your body has an incredibly low set weight point you're going to be fighting an intensely difficult battle all your life to stay there.  BUT, if you're looking for someone to help you become your best self, healthy, strong, and happy - then I'm your gal.  Strong is the NEW Skinny."

To sign up to have me as your coach click on the Free Membership HERE.  Or message me on Facebook HERE and I'll help you move forward on your Health Journey!

And if your ready to take that first step - I'll be starting my NEXT Challenge Group on November 25th.  This will be a virtual Facebook Group (a secret group where nobody but participants can see) where we will talk daily about our workouts, food choices, and general ups and downs in our day to day lives as we tackle Shaun T's Focus T25.  Time is not an excuse in this workout - everyone can find 25 minutes to workout!

Until Next Time...

Emotional Eating

During my time at Renfrew I spent a LOT of time learning about some of the reasons that people have difficult relationships with food and their weight.  One reason is emotional eating.  Emotional eating is when a person eats for reasons other then hunger.  Some people celebrate with food - think about after a child hits a game winning home run and you go out for ice cream.  Other times people deal with painful emotions but trying to stuff them down with food.  Perhaps you might eat because your bored.  Whatever the reason, if you aren't eating because you're hungry, your eating because of your emotions. 

According to the University of Texas Counseling and Universal Health Center there are telltale signs of "emotional eating."

1.  Emotional hunger comes on suddenly, unlike physical hunger which comes on more gradually.

2.  When you are eating to fill a void in your life, only a specific food will meet your needs (for me, it's always been ice cream or fro-yo).  When you are actually hungry, you are more open to options because your eating to fill a physical need.

3.  Emotional hunger needs to be instantly filled (I once remember disconnecting my husband from a business call because I needed to go for something at that moment and I couldn't wait).  Physical hunger can wait.

4.  Even when you are full, emotional eating tends to continue.  When you are eating only from physical hunger you will stop when you are full.

5.  It's typically emotional hunger that will leave a person with guilty feelings, not physical hunger.

Comfort foods can also be included in emotional eating, though often eaten to maintain a positive mood. 

It's important to remember that when you're eating for reasons other then physical hunger, chances are your body doesn't need those calories - calories which get stored as fat and will often cause a weight gain, and with it potential health risks.

So what can you do to deal with emotional eating? 
Wednesday we'll take on the task of creating a "Tool Box" just for this!

Until Next Time...

Create Some Positive Self Talk!

Positive Self Talk: Learn How to Create a Positive Image of Yourself

Our actions depict our thoughts and our thoughts depict the way we interpret our self. How do we interpret our self? We talk to ourselves almost all the time and it is actually we who tell ourselves if the world around us is beautiful or if the things around us are ugly. It is we who tell us to see negativity in every matter and it is also we who sow seed of hope in ourselves.
Let’s see how we can develop a positive image of ourselves in front of us.

First - kill the negative chatter which lives inside you. Do not hear him.
Second - develop a habit of affirming positive thoughts. Say a big YES to each positive thought. Third - whenever possible narrate positive stories to yourself in detail. Repeat the stories and try to internalize the narrated dreams and goals.
Forth - replace every person and every object that may cause negative influence on your thinking pattern with someone and something pleasing and positive.
Fifth; -try to avoid the company of de-motivating and uninspiring people. Such people may cause you to engage in negative chat.
Sixth - make yourself to talk about present. Forget past and don’t think of future. Try to live in present.
Seventh - don’t fear of your fears. Try to confront them. Believe; worst case scenarios are never as bad as we think of them.
Eighth - remember life is a combination of disturbing and enjoyable moments. Talk more about enjoyable moments. Forget disturbing moments.
Ninth - develop a habit of gratitude. It can does wonders to your mental state.

In short replace every negative thought with a positive thought. Talk to yourself in positive way and don’t listen to your negative chatter.

Until Next Time...

Book Review - Postnatal Fitness for a New Mom

Recently I received a Facebook message from author Mara Kimowitz, author of Lil' Bootie Guide: Postnatal Fitness for a New Mom.  She asked me if I'd be willing to take a look at her book and give her some feedback on it.  Being a literary nerd, as well as a fitness junkie, how could I refuse?  (Although I did convince her that when she sent me a copy, that she should sign it first...). 

I have to say, this is an amazing book for a mom who just gave birth.  Not only does it give a realistic approach to trying to regain your body back - but it stresses the fact that it takes time to get our "pre-baby" bodies back.  After all, didn't we just have another human growing inside of us for 9+ months?

The quote she starts with really draws you in, "The moment a child is born, the mother is also born.  She never existed before.  The woman existed, but the mother, never.  A mother is something absolutely new."  ~Rajneesh

I don't know about you, but nobody told me of the "bad mommy moments" that take place.  Those confusing moments where you wish you could take your life back but can't imagine your life without your little darlings (or minions in my case) at the same time.  The feelings of guilt for wanting time just for yourself in a society that still looks at that as something taboo!  I'll be the first to admit it - I NEED Kimmie time.  I'm not doing anything crazy at the time - it's not clubs and partying for me.  Rather, I need that time to workout, for me that's how I decompress and refocus on the day.  Without that time for myself, I can't parent the way I know I can.  And she points out something in the opening of her book that is important and so often forgotten - children mimic what they see us do.  If they see us always sitting on the couch, watching TV - well that's what they are going to want to do... and if we eat healthy and exercise they'll want to do that too!  Want proof?  My boys do parts of my morning workout with me everyday! 

The book then goes on with 4 levels of exercises to help you start to get your body back into shape in a gentle way for the brand new Momma, complete with cute stick figure illustrations and a chunk of pages in the back to track your progress!

Overall, I think this is a great book for the brand new momma, not ready for an intense workout, but ready to get the ball rolling for the sake of her health, and in return her child's as well!

Until Next Time...

How to Curtail those Nasty Binges

As many of you already may know, I'm a recovering bulimic.  I was bulimic for over 10 years before getting my shit together and entering into the frustrating and exciting world of recovery.  Never in a million years did I think that I could actually lose weight in a healthy way, yet here I stand before you, living proof that you can.  With that being said, I was an awful, awful, AWFUL binge eater.  Sometimes to the point where I wouldn't even remember what I had consumed except for the empty boxes and wrappers I'd find later.  I may be in recovery (262 days without purging baby!) but that doesn't mean I still don't struggle with a desire to binge.  So a few days ago, when an article was sent my way from an awesome blog Lift Like a Girl about how to break free from binge eating I started thinking about how I've been dealing with my desires to binge and thought I'd share my TOP 5
with you.

1.  There is NO SUCH THING as an off limits food.  This is something that I personally struggle with.  I call these foods "fear foods" because for me they were foods that often sent me into an awful binge.  However, rather then looking at foods as something dangerous, in my house I've begun to teach my children about "sometimes" and "everyday" foods.  Sometimes foods are treats, maybe processed, but things that we shouldn't eat everyday.  It doesn't mean we cannot have them, just in moderation and not all the time.  Everyday foods are those whole foods  (such as meats, veggies, fruits, etc.) that are perfect to eat on a daily basis.

2.  Do not let the scale dictate your life.  I used to allow myself to get so caught up in the number I saw when I weighed myself, that a slight fluctuation meant, "fuck it, I'll go eat whatever I want" or the other extreme, "time to starve."  All that number really means is your gravitational pull to the Earth.  It does not determine your beauty, value, or worth.  The same goes with clothing sizes.

3.  Forgive Yourself.  Have you really ever stopped and thought about the way you speak to yourself.  Would you want to be friends with someone who spoke that way to you?  If you slip up, (and hey, it happens) just let it go.  I once read about how you wouldn't smash your iPhone with a sledgehammer just because it fell.  Same goes true with your eating habits, don't let one overindulgence stick with you.  Forget about it, and just move on.

4.  Get rid of the scale.  I can't honestly do this one.  Since I compete in tournaments that create divisions based on weight (kickboxing and grappling tournaments) I've had to keep mine.  However, I do not allow myself to check my weight nearly as often as I used to.  And I no longer allow myself the scale for 2 days after a slip up.  There's no reason to beat yourself up.

5.  Find Support.  I have some amazing friends and family who I know I can go to when I'm dealing with "feeling bingy."  My husband has learned that he needs to let me go for a drive and get away from the temptation.  My friends are great to text with back and forth or even go for a drive with me if I need it.

***Help others - Post below in the comments section with some of your tried and true way to help curtail those nasty binges!

Until Next Time...

Finding your Willpower...

Typically I like to say that it's not a diet, it's a lifestyle change.  I'm not going to finish my weight loss journey and then go back to eating like crap.  Rather I'm going to continue this healthy journey for the rest of my life.  With that being said, for the next 2 weeks I am on a "diet" of sort during this Reset.  And so, I do have to practice additional willpower  I found this Action Step for practicing it and I thought that it was a really good reminder. 

For example, this past weekend
 I was at a birthday party with my children.  At the party they were serving some super yummy-looking food that I could have seriously just dived right into.  And then, the birthday cake had seriously thick frosting and chocolate mousse filling, two of my favs!  I could have easily given in and just said, "Screw it!"  But because I've been practicing my willpower on a regular basis, something like the main meal was easy, and the cake with the frosting, though difficult to pass on, I was able to accomplish it!

You see, willpower is not something that's just there.  We need to actually work at exhibiting our willpower in order for it to become a powerful tool in our day to day life.  When we practice saying no to things that might create a detour in our journey, we are strengthening that "muscle" so to speak.  Now I'm not asking you to start with something crazy, like passing up on your favorite dessert at Thanksgiving, but start with something small.  Perhaps it's your second serving of dessert after dinner, or the munchkins in the teacher's room.  It might be the leftovers fr...om you child's breakfast plate, or even something as simple as not picking up a candy bar at the 7-11 when you stop for your morning coffee.  Remember, this is a process and Rome wasn't built in a day!

Until Next Time...

I Earned It!

I purchased the Beachbody workout program Insanity a long time ago... I think possibly 4 years ago to be exact.  And I started the program multiple times throughout the past few years.  Sometimes I'd get through month one, other times I'd get halfway into month two.  But I was never able to complete it... That is - until this summer!  This year I decided that it was going to be a no excuses kinda situation.  No matter what, I was going to complete this workout series.  And so, when we went down the shore, the videos (and a portable DVD player came) came along with us.  And when we went to Disney, yep, the same thing happened.  You see, I've decided that I'm not going to give up on myself this time!  I want to be that person who achieves their dreams and goals.  And for me, it's about getting the body I've always dreamed up!  My shirt came in from Beachbody this past weekend - and I'm not going to lie... I've already worn it out in public.  I'm proud of what I've accomplished so far.  And I know that if I can do it, then so can you!  So here's to not giving up on ourselves!  And if your interested in purchasing the Insanity workout series you can find it in my Beachbody store! Better yet, while your there make me your coach.  I promise to support you along the entire way and help you achieve your fitness goals too!

Until the next time...

 

Just Breathe...

So today was one of those mornings where I was truly a "bitch on wheels."  I got a new computer last night which wasn't working for me this morning, I didn't wake up early enough so I only got half my workouts in, and I really just wanted to go back to bed since I was up part of the night with a stomachache.  However, that was not in the cards for this Momma today, who had to drive the minions 45 minutes away to Horse Riding Camp today.  Since camp is so far away and only for 2.5 hours I just drove around (and got my nails done) while I was waiting for it to end.  However, on my journey I found this beautiful picturesque spot that made me just have to pull over.  I stood overlooking the water, took a few deep breaths, and tried to be thankful for everything I do have in my life - rather then focus on the stuff that was really pissing me off at the moment.  Then I continued on my way for a little bit of retail therapy...

See if I wanted to be honest, its the vacation weight gain that is really causing me to be a bit, shall we say, snotty?  I know it's less then 10 pounds I've put on since the beginning of the summer, a summer which included longer work days, Disney, the shore, parties, BBQs, not to mention the boys both being home from school.  But I'm angry with myself and fearful that I won't be able to get it off.  Why?  I wish I knew the answer to that - Lord knows I've been able to do it before!  But for some reason, the fear is really building in me and causing me to be quite a "fun" character to be around. 

At any rate, on my drive I found this very cute little health store.  It was kinda "granola" - all organic and natural stuff and LOTS of homeopathic type things.  But a few of my friends have been swearing by assorted essential oils lately, so I figured what the heck, it's not like my mood can get any worse, right?  And so I bought myself a couple of these goodies.  Both the Yoga Mist and Cool Hottie have Lavender in them - I'm not 100% sure what lavender does but I figure, that's the oil that they all seem to be swearing by, so I might as well join in.  I love the scent - I feel kinda hippie but I'm going to keep giving them a try while I'm all wound up.  It can't hurt right?  I'll keep you all updated!

Until the Next Time...

Back on Track

I'm officially back from vacation with no others in sight.  No matter how hard I try to behave on vacation, I can't seem to come back without a 5 pound gain.  But rather then wallow in the fact I've packed a few pounds on, I'm going to continue with my fitness journey and just not look back!

Today starts T25 - Week 3!  I really love these condensed 25 minute workouts... And I've also begun the 10 Minute Trainer series this week to work on toning and more muscle definition.  I'm debating doing the Beast Body program, but we will see if I can spend the money right now or not.

At any rate, I saw this graphic on Instagram (you can find me there under username: Kimmie0270) and thought it was something great to share.  Especially the BE YOUR OWN CHEERLEADER section.  Often we are so hard on ourselves.  We would never talk to our friends the way we talk to ourselves.  We need to remember that in our daily self-talk.  You need to learn to love yourself - something I struggle with on a daily basis.

At any rate - I thought everyone would like to see the "magic formula" if you will...

Until Next Time...