Take a Risk!

What risk will you take today?

That's a loaded question. Particularly since we tend to think of risk taking as engaging in reckless behavior - bringing harm to ourselves and others. But what about the little risks? Daily risks we all take just by getting up in the morning? With the exception of debilitating circumstances, we get up every day, regardless of the risk involved, because there's way too much living we'd be missing out on if we didn't.

So, I ask again - What risk will you take today?

One of my sons is very shy. Starting a conversation with another kid petrifies him. So we practice. I pretend to be a kid in class, and I lead him through a very basic, "Hi, how are you, how was your weekend," scenario - It takes his breath away. He resists the practice and I hug him when he tells me that I'm a mean Mom, and I let him know that I know it's hard. But, we've learned some interesting things along the way. He didn't understand that when he ignores another childs greeting, that it makes them feel sad. He didn't understand that when he keeps his ideas to himself it robs another person, and himself, of the opportunity to collaborate, and that friendship is all about growing ones strengths with the input of another. Through our practice, he's learning that with one kid, a simple interaction may lead nowhere, but with another it can be the beginning of an amazing friendship, and that even with the person who we have nothing in common with, the simple act of acknowledging them reminds them they're important - that they are noticed in this world. He is compassionate, so this resonates with him. He's still not ready to try it at school, but he is practicing, and I feel him getting ready.

We all have things that are challenging for us and we all have our gifts. Sadly, we tend to take our gifts for granted and resign ourselves to being unsuccessful at the things that we find hard. The truth is, however, through practice we can all broaden our experience and become active participants in life. You do not have to be an expert, to be good enough - and good enough is all it takes to open yourself up to a world of possibility. 

So take a risk! 

Sign up for the spin class you've been drawn to yet avoiding. What's the worst thing that can happen? You slow down and take a break - It's not like those bikes actually go anywhere - you're not holding anyone else back!

Take a walk somewhere new. You'll be amazed by what you discover and your body will thank you for it.

Try a new food - You don't have to finish it, but maybe you'll want to!

Most importantly, share your gifts. You have talents that nobody else has. They may seem so miniscule and insignificant to you because to you they come naturally, but to someone else, they're huge. I guarantee you - If you share your gift you will touch someone, and by touching that person, you're changing the world.

Super Bowl XLVI - BBQ Sweet Potato Fries!

If you're tuning into the Super Bowl this Sunday, then I know you're looking for some good eats. Even if you're not watching, you'll still love these sweet potato fries!

Unlike their name, they're baked, not fried - Point one for healthy and delicious.

Sweet potatoes are rich with antioxidants, which rid your body of free radicals. They contain anti-inflammatory agents, which come in handy for jumping up to cheer your team, and they're full of potassium, which keeps muscles from cramping, both on and off the field - 2 Points for comfort and movement.

Last but not least, the spices, smoked paprika, ginger and turmeric are also anti-inflammatory agents. They all aid in digestion and help sooth the stomach - Touch down!

Best reason to bake up these fries? They taste amazing! 

What you'll need:

3 pounds sweet potatoes or golden yams

3 Tbsp. olive oil

2 tsp. smoked paprika

1/2 tsp. ginger

1/2 tsp. turmeric

1/2 tsp. salt

Pre-heat oven - 350 degrees.

Line 3 baking sheets with parchment paper. Set aside.

Slice potatoes into wedges - You determine peeled or un-peeled.

Wash sliced potatoes thoroughly in cold water to remove starch, and towel dry - place between two dry towels - to remove excess moisture. 

Place in a large bowl - set aside.

In a small bowl or cup, combine the spices until well blended.

Toss the potato wedges with olive oil.

Sprinkle the potatoes with 1/3 of the spices. 

Toss with salad tongs or spoons. 

Continue to sprinkle, and toss, turning the potatoes so that all wedges get spiced.

Toss a few more times for good measure, and then spread wedges on the prepared pans. 

Bake until golden - times will vary depending on your oven - but approximately 35-40 minutes. 

Check them frequently, and turn periodically to keep from burning.

These are great on their own - Or - for a fun healthy meal, serve them with 10-minute three bean chili. 

Enjoy!

The Patience to Change

The belief in the "magic bullet" leaves only one, defeating conclusion when success is not immediate: that you are not doing enough and must do more of the same. - Changing for Good

It's Sunday afternoon. We're at the end of the weekend, getting ready to go back to work, and while the weekend may have been relaxing, exciting, or an exhilarating combination of both, there's often a bit of anxiety around that which could have been, or of that which we want more. This is the time when our minds begin to spin, and when we land, we find that we've landed in critical mode.

If you're finding yourself evaluating the choices you've made over the last two days, or silently nit-picking your progress over this past month - we're creeping to the end of January, many of us had high expectations around what success would look like by now - remember that change takes time.  

Change does not happen over night. It is the result of consistent, persistent steps, taken day in and day out, to erase the habits which no longer serve us, and then to implement the new.

We are constantly bombarded by sound bites of information, reminding us of who, what, and how we should be. We process that information and expect instantaneous change.

Do not be discouraged! Remember to break your larger long term goals, into smaller attainable weekly and monthly goals. Most importantly, remember to applaud yourself along the way. Look at your tiny accomplishments, and give yourself credit for all of them. Each little success took work, and each tiny accomplishment is bringing you that much closer to your goal.

If you're laying bricks and you stop at the twentieth brick, throw up your hands and say, "This is too small, I'll never get a wall," you're right. You will never get a wall. If however, you look at that twentieth brick, take a break and say, "Wow, laying bricks is hard work! I have a much better appreciation for brick masons," you will get back on track, finish your wall, and for each brick you see, have a story to tell. 

Be kind to yourself, embrace each step along the way, and keep on keeping on. This is a journey - If you take it, you'll make it!

*********

Changing for Good - an excellent read for those working to push through habits that are no longer serving them.

2012 - New Years Intentions!

It's 2012 and time to set your intentions.

Wait - Intentions you say? What about resolutions?!

It's all about mindset. When making resolutions, we either promise to do something or stop doing something that we feel guilty or conflicted about. Resolutions are generally associated with bad behaviors, and they are vague promises based on a wish without any real plan of action. For example, I wish I could lose weight, so I promise to eat better this year.
It's not surprising that most people give up on their resolutions within a  month.

An Intention, on the other hand, is an aim, a purpose or a plan.

When we set intentions for ourselves, we are setting goals to be completed within a specific time period - in this case, a year - and we're backing them up with a plan of action.

So, let's get started.

Take this first week of January to focus on what you'd like to accomplish this year. As you think about your goals, write them down. Writing down your goals is the first step to committing to them. Once you've written down your goals, set a plan of action. Write down, specifically, what steps you are going to take to make your goals a reality.

Here's an example:

• My goals for 2012 are to lose weight and get in shape.
• For my weight loss goal, I am going to join weight watchers, log my food, create a meal plan, and remove all snack foods from my house.
• For my fitness goal, I'm going to take a step class at the Community Center on Mondays, a Zumba class on Thursdays, and I'm going to join my neighbor on her daily 30-minute power walks.

Once you've set your intentions, commit them to a calendar. If they're set in your schedule, you will complete them.

Create visual inspirations that will excite and motivate you into action. Find pictures of yourself at the weight you would like to return to. Make copies and post them in spots you will frequent throughout the day. Put one next to your bedside table, one on your mirror, in your day-planner, and on your phone. Every time you see this picture, remind yourself, "This is my body, and I am successfully achieving my goal!" We achieve what we believe.

Set out a garment of clothing you would like to fit into again and showcase it in a prominent spot so that you will be reminded daily, of what success looks like.

Break down your weight loss goals into achievable increments. Set a goal weight for the end of the year, and then set short term goals for the months in between. By breaking your ultimate goal into smaller, easily attainable benchmarks, the reward of experiencing successful results will motivate you to strive toward your long-term goal. Remember, on a healthy weight loss plan, you can lose 1-2 pounds per week, so if your goal is to lose 25 lbs. in a year, losing 1-2 lbs a week will bring satisfying and successful results.

Be kind to yourself and remember you are human. When you set intentions, you are implementing healthy habits, which allows for flexibility. You are implementing a lifestyle, and, as with everything else in life, there will be setbacks and surprises. Allow forgiveness for the days that you do not follow through with your plan, and recognize that there will be weeks when you simply do not reach your goal. This is not an all-or-nothing approach. Do not give up! Return to your plan of action, fine tune your goals and re-commit to your original intentions.

Welcome 2012! To health, spontaneous joy, and accomplishment! May your year be filled with great  intention!

Educate your children to make healthy food choices!

I make a point of watching Jamie Oliver’s - Food Revolution with my kids. He does a great job of explaining, through example, why we need to make healthier choices about our food. I figure having someone else back up the choices we’re making at home reinforces what they’re learning from Good Ol’ Mom.

As we watched Jamie try to change the school lunch menu in the first season, my older son asked me, “Is this why you don’t let me buy school lunches?” 

Our school actually does a great job of providing a fresh salad bar with a large selection of fresh fruits and vegetables, but they only allow the kids ten minutes in which to eat before ushering them out the door and bringing in the next group of kids. I know that’s not enough time for my child to wait in line, get his food, sit down and actually eat. Instead he brings a healthy lunch in re-useable containers. This way he can snack throughout the day, and not get hungry, and I can see what comes home un-eaten. I asked him whether the kids at school choose the healthy foods or the junk foods from the hot lunch counters. 

“They definitely ALWAYS choose the junk food, Mom!”  

When Jamie filled up a giant school bus with sugar, to demonstrate how much sugar was being consumed by children in the L.A. school district - each week - in flavored milk alone, my son turned, wide eyed, to me and said, “Some of the kids at my school drink TWO flavored milks a day! That must fill TWO school buses!”

The most impressionable episode for both of my sons, however, was when Jamie demonstrated the crazy hidden ingredients found in an ice cream sundae, by piling an oversized ice-cream dish with beetles, duck feathers, human hair, and chicken fat, to illustrate all the stabilizers and thickeners commonly found in commercial candies and flavored syrups, not to mention, many ice-creams. Not only did it disgust the kids in the demonstration, mine were thoroughly appalled. 

At the beginning of October, we were at a fall festival, when a woman at a real estate booth offered the boys a lollipop and a box of Milk Duds. My older son looked at her skeptically and said he wasn’t sure if Jamie Oliver would approve of Milk Duds as a healthy choice. She smiled at him innocently and replied, “You know, when I go to a movie theater, I like to buy a giant bucket of popcorn and pour a whole box of Milk Duds over it, and then I drink it all down with an ice cold Coca-Cola.”

My son looked bewildered and replied, “That sounds very unhealthy to me!”

This past week, after having a fabulous time trick-or-treating, my boys were obviously interested in all the candy they’d acquired. I was torn about what to do with it and waited to see how long the fixation would last. On Tuesday, they came home and asked if they could have a piece and I let them each have one. They asked if they could play with it, and I said yes, but I didn’t want them eating any more at that time.

From the other room I heard them singing, “It’s an evil candy party, It’s an evil candy party,” and then they’d throw the candy up in the air . As it spilled out of their pumpkin buckets, I listened to them joke that their plastic Jack-O-Lanterns were throwing up from too much candy.

On Wednesday, my older son came home and announced, “Mom! At school they have a giant bucket, and you can put all of your Halloween candy in there and they give it away!”

“Really?...” I asked. “Is this something you’d both like to do?”

“Yes!” They both replied enthusiastically.

I decided to act right away, for fear they’d change their minds! We played a game of “Snack Math,” dividing the candies into categories and counting which ones were the most popular - they were thrilled to discover that they had 83 pieces of candy between the two of them. Then we drove the candy to their school, and they happily poured it into the bucket and haven’t asked about it since.

People frequently ask me, as a trainer, how I handle my kids requests for treats. The long and the short of it is, I don’t deprive them, and I educate them so they can make wise personal decisions. They have treats during celebrations, special occasions and sometimes for no other reason than it’s fun to indulge in something sweet. I usually try to provide something made from home so we know it’s been made with decent ingredients. I’ve also taught them about reading labels and they understand that, “If you can’t read it, you shouldn’t eat it.”

Most importantly, I lead by example. I’ve found that in teaching them to think about what they’re eating now, while they’re still young, they’ve come to make educated choices all on their own.

Perception - How is it helping or hindering your success?

‎"Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; for it becomes your destiny." - Upanishads

Perception is a very important component of exercise that often gets overlooked. In order to truly get a handle on achieving your goals, it's important to understand how the perception you have of fitness, and of yourself, effects your actions.

The most common statements I hear when first consulting with clients is, "I am not a fitness person." Or, "I used to be athletic as a kid, but I've lost that now that I'm grown."

While it's true that there are people who have a natural talent for their chosen sport, fitness is not a state of being, it's a result of action, and you have to act in order to be fit. 

Anyone can become fit. Success is achieved when you start to recognize what is holding you back and take action to propel yourself forward.

Our perceptions are so deeply ingrained in our belief system, that we frequently mistake them for truths. The first step to unlocking our perceptions is recognizing them. 

Pay close attention to the  stories you tell yourself about what it means to be fit. Do you think of fitness as a way to stay healthy, strong and energized, or do you think of it as a vanity for appearance only? How does your family view fitness? Was and is it an important part of family life, or is it  something that "other families" do, but not your own? How about among your siblings? It's not uncommon for families to delegate roles to their various members. How often have you heard, or said, "I was the smart one, my sister was the pretty one, and my brother was the jock?" While all of these statements may have been your experience, they're not rooted in fact, and they're subject to change. 

As you go through your workout, or even as you contemplate working out while doing other things, pay close attention to the thoughts that follow. You may find yourself surprised by the messages that you unveil.  In life, your options are limitless. Take charge of your thoughts and allow your dreams to become your reality!

It's Fall - Time for School Year Resolutions!

Fall, with the return to school and the change in the season's, has always seemed much more like New Years to me than January.

It's a great time to get outside. The evenings are long with the last of daylight savings, parks and public spaces are less crowded, the heat of Summer is cooling down and the air is crisp and clear. After months of altered schedules, family vacations and camping trips, Bar-B-Q's and celebrations, it's time to get back on schedule and re-commit to getting fit.

Join me in making "School Years Resolutions." It will help you re-connect to meeting your goals, and at the very least, will help you establish good habits and patterns as we move into the holiday season. This way, when you make your 2012 New Years Resolutions, you'll already be off to a great start!

Resolution suggestions to get you started:

• Log your foods: If you aren't already logging your foods and your exercise, (or if you've stopped,) this is a great time to get started. Counting your calories and tracking your movements keeps you accountable for what you're consuming vs. what you're expending. At the very least, keep track in a notebook, so you have a visual reminder of exactly how much goes in vs. how much goes out. If you're on track, it's rewarding to have a record of your hard work. If you need to work harder, it shows you exactly which areas you need to work on.
• Make time to exercise: Set a specific time each day to exercise and mark it on your calendar. It's too easy to want to do it, mean to do it, but never actually do it. Setting a specific time of day to exercise pushes you to follow through, whether you feel up for it or not, and you get to cross it off your list!
• Create a meal plan:  Plan everything including healthy snacks. Then shop specifically for your meals. Knowing what you're going to eat in advance, takes the guess work out of dining, so you don't make poor choices when you're tired and hungry. Buying only what you plan to eat means that you're not tempted by unhealthy choices just because they're easy and accessible. You'll also find that you'll save money - By having only the food on hand that you plan to eat, you won't over buy, extra food won't go to waste, and you'll be less inclined to eat out because you'll know exactly what's for dinner.
• Get rid of unhealthy snack foods. Rid your cupboards of empty calories such as candies, cookies, chips, and crackers. You don't need them, you don't want them, but if you have them, you will eat them. This is not to say that you'll never treat yourself - just make  sure you want the treat. Studies show that random cravings only last about 15 minutes. Snack foods on hand are far too tempting, and encourage mindless eating. If you have a craving that you can't resist, and you've consciously decided it's worth your effort, treat yourself and make the trip out for it. 
• Find an exercise Buddy: Committing to exercise with another person, particularly someone you love to spend time with, will help you commit to an exercise routine. You're much less likely to back out of exercising when you're accountable to someone else. Choose someone who is enthusiastic and committed to your workout. You will inspire one another.
• Invest in a class: Sign up for a fitness class or sports team at your local community center. You'll learn something new and you'll build a supportive community.
• Sign up for a marathon: Having a challenge to train for, and a deadline in which to prepare, will help keep you focused and on track with your fitness goals.

Most importantly keep your resolutions attainable and fun. By setting realistic goals, you will experience success and establish long lasting habits which will ensure your long term health.