It's 6:10am and I have been up since 5:15am. Ok, honestly, I am usually up this early so I can read, write or exercise. It's a great time to have some Quiet ME time. Key word Quiet. On occasion I do sleep til 6 or 6:30 when my body could use the rest and this could classify as such.
So, I'm not only up...I'm at the gym...and not for myself! Why? Waiting for a client who is restarting training today at 6:00. Yep, I did say it was 6:10 and my guess - he's snuggled in his warm bed while visions of sugar plums dance in his head. OK, back to the topic of why I'm here. I am here to assist another in creating change in their life.
Change is always happening, whether we want it to or not. Many people resist change, including myself at times, because we don't always know what that change will bring to our lives, even when the change is positive and healthy. Many times, we believe that change has to be huge in order to make a difference and so we don't get started because it feels too big. Truth is...it's always happening and we get to decide how that change will happen for us.
We can decide to take hold of the change in our lives and direct the actions so they are in line with the goals we set for ourselves. We can make the decision to start doing the little things that when bunched together make the big thing that gets up closer to where we desire to be.
Let's look to this morning for an example of making the small changes as an example:
Set an appointment with your trainer. Check
Set your alarm for the earlier time. Possibly checked.
Actually get out of bed, get dressed, and go to the gym. Waiting to be checked.
Buy trainer a massage for not keeping the commitment. Waiting to be checked.
Recommit to set alarm and get out of bed and go to gym and play with trainer.
Positive change is all about being accountable for past choices, noticing what excuses you are making, and deciding what little changes to start with. It can be as simple as changing a morning routine, driving to work a different way, doing your hair different, making a different food or drink choice, how you greet someone, deciding to take the stairs or parking further away from the building. Change Does Not have always have to be drastic and huge in order to make a difference. The small changes start to create new neuro-pathways which then assist in changing our thinking, feelings, actions and our lives.
Take a look, most often, change in a less positive direction happens little by little in small increments and steps, almost unperceivable at times. We may not notice, but others will, as our bodies, self care, emotions, attitudes and life actions all start to be more negative and we start taking a backseat to owning our lives. It doesn't necessarily take huge change for these things to happen, but over time and little by little they do and then we look back and wonder how we got there. We chose to let the flow of life take over.
We are either living or dying, playing in the current of life or just letting it have control. Personally, I choose to be in control and learn how to maneuver those currents so I can have a joyful, fun ride. Yes, there are moments when the current gets swift and the waves unmanageable and I get tipped out of my vessel and into the current. I still have a choice! You do as well! So what will it be...Live or Die?
What things would you like to see change in your life? What changes do you have some control of? Choose one area to focus on so you don't get into the huge waves and feel out of control. Are you willing to accept things and yourself, just as you are right now, knowing you are willing to change? What small changes are you willing to make in this area? Do you have a support team? Are you willing to reach out? Are you willing to get back in the boat if you get knocked out by following old patterns? Are you willing to love yourself during the process?
This list could go on and on, however we will stop here so as to not throw you outta the boat with overwhelm. Take a look at you. Be accountable. Take responsibility for your actions. Choose to be the Best You Today. Choose to Live and have Fun doing it! Life is too short to just let the current be in control.
As for now, I'm going back to bed. NOT! My weights are waiting for me to get them out and have some action and I am choosing to not keep them waiting any longer. Good thing I booked a massage for tomorrow.
If you would like more information or assistance with this amazing, life changing topic, I would be happy to assist you.
Until next time...Go Be Great!
Jennifer Saunders B.S.
Intuitive Life Coach, Reiki Energy
ButtinGear
Health & Fitness Academy
557-2823
Tuesday, October 29, 2013
Thursday, October 24, 2013
Don't "Fall" apart this season
Don’t “Fall” apart this season….
This time of year is not usually synonymous with health and fitness goals but it is actually a great time of year to get in shape. The weather is cool enough to be comfortable any time of day, the kids are back in school and life has gone back to a normal schedule, and the gyms are empty because the “New Year’s Babies” haven’t set their January goals. It’s the perfect time to stretch your legs, enjoy the fall colors, and get the body you want for Christmas.
"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."-- John D. Rockefeller
Get outside and participate in the many activities this season has to offer, hiking to see the foliage, apple picking, pumpkin picking and bike riding. Get the whole family involved and create memories that you get to keep long after the weight is gone.
"Strength does not come from physical capacity. It comes from an indomitable will."
-- Mahatma Gandhi
-- Mahatma Gandhi
Re-visit an old goal. There are great events year around now. Find that 5K you’ve been meaning to do, or register for the Tough Mudder with some friends. Set a date to reach that goal and sit down with a calendar, when we set our goals with a date we are 90% more likely to reach them.
"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them."-- Bruce Lee
Then clean up your nutrition. It is harvest time! It is easy to fill your post workout meals with fresh vegetables and fruits. Visit your local farmers market and get courageous with your food choices. Find new ways to prepare squash, spinach, pumpkin, and other health options.
"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."-- Orison Swett Marden
Take back the power this fall and make it your healthiest season this year…….
Wednesday, October 9, 2013
Oh those "PESKY" CARBS!
OH those PESKY CARBS!
Carbs are good! No, carbs are bad! No…wait, uhhggg! With all the fuss about carbohydrates, it’s difficult to know what to do!
So, what is it we really need to know?
Ultimately that depends on your goals BUT I have found most of the population just wants to know how to improve their health, their body composition and their performance. They aren’t shooting for super extremes.
Knowing this, now it’s time to discuss SMART CARBS and the CARB CONTINUUM.
Smart Carbs Precision Nutrition
"Smart carbs" are carbs that are health-promoting, slow-digesting, and nutrient-rich.
SMART CARB TYPE #1: HIGH-FIBER CARBS
These include:
Most vegetables
Most fruits
Legumes: beans, lentils, etc.
*All of these carbs digest slowly (because of their high fiber content). They keep you
feeling full and energized for a long time.
*They’re rich in vitamins, minerals, and phytonutrients, and generally, pretty darn good for you.
*These carbs are high-octane fuel for the elegant and fine machine that is your body.
SMART CARB TYPE #2: STARCHY CARBS
These include:
Sweet/starchy fruits: bananas, plantains, fresh figs or dates
Starchy tubers: potatoes, sweet potatoes, taro, yuca
Whole grain rice: brown, wild, red rice
Oats
Other whole grains, e.g. quinoa, amaranth, buckwheat groats, corn, etc.
Whole grain flour products: e.g. whole grain breads and pastas, etc.
*Like carb type #1, these foods are also generally higher in fiber and beneficial nutrients, and digest relatively slowly.
*While most of these foods are “healthier”, they're much more carb-dense than Carb Type #1.
Keep it simple.
*More fiber and nutrients + whole foods = more value. Smart.
*Less fiber and fewer nutrients + processing = less value. Not so smart.
Always look to add more value to your diet. Think about how to make each carb choice just a little bit better.
Carb Continuum
Can you guess who tolerates carbs better?
For health, body composition and performance goals:
Endomorph’s: (poor tolerance)
Top/Middle of the pyramid is reserved for after activity ONLY. Load up on veggies at all times of the day!
Mesomorph’s: (moderate tolerance)
Top/Middle of the pyramid is reserved for after activity but can be incorporated into a few additional meals throughout the day as long as health, body composition and performance goals are on track. Load up on veggies at all times of the day!
Ectomorph’s: (excellent tolerance)
Top of the pyramid is reserved for after activity. Middle of the pyramid should be encouraged in more meals throughout the day. Load up on veggies at all times of the day!
Are you struggling with meal ideas?
Examples:
Instead of this…Eggs & Toast
Try this...Fruit/Veg & Eggs
Instead of this...Chicken on rice
Try this...Chicken on a salad
Try this...Fruit/Veg & Eggs Instead of this...Chicken on rice
Try this...Chicken on a salad
Remember: One day at a time, one small change at a time. And whatever you choose today, eat it slowly and mindfully, to 80% full.
Please feel free to contact me at any time with questions!
Hayley Jones, BS, CSCS, PN1
Health & Fitness Academy
(208) 557-2823
hjones@mvhospital.net
Monday, October 7, 2013
...and along comes baby
IT'S OCTOBER!!! Holy moly.
There are so many changes going on all around us. The weather, the length of the day, the environment, many of our schedules, the types of food in season, even changes in ourselves. So, what are we going to do about it? Are we going to just watch all of these changes happen around us, are we going to makes some adjustments ourselves, or are we going to choose to ignore it all and keep on keepin' on as is?
For me personally, I have had a few very big changes occur recently and a few to come in the near future, some life altering. The biggest trial, blessing, alteration to my regular routine, and adjustment to my life all wrapped in to one has been the beautiful opportunity of pregnancy. To some, the word "pregnancy" may mean glorious, wonderful, beautiful, or perfect...it has had a different meaning to me. Although I do agree, at times being pregnant is all of those descriptive words but I did not feel that way until this second trimester. (I swear I am going somewhere with this so bear with me)
My first trimester was HARD, it felt incredibly long, I was constantly bloated, nauseous, uncomfortable, tired, and had no idea what the heck was going on inside me that was sucking the life and energy out of me. I hated not having full control over by body. It wasn't until I felt my baby girl kick for the first time that all of those symptoms left, I felt happy and beautiful, and everything felt so much more real. Yes, my first trimester was difficult but I am proud to say that I did not let my irritations, changes in my body, and lack of comfort affect my ability to live and be ME. Don't get me wrong it has not been easy and modifications, changes and alterations have needed to be made, no doubt, but I haven't ever let pregnancy become an EXCUSE rather than a BLESSING.
Now, let's tie all of this in to fitness and nutrition. How easy is it to make excuses not to work out or eat right? How often do we make excuses? Let me list a few common ones...
" I had knee surgery 25 years ago so I can't do any leg exercises..."
"I have a bad shoulder so I can't really lift weights..."
"I am overweight so I can't do anything but walk..."
"I am old so I can't work out..."
"I am thin already so I don't need to worry about what I eat or workout..."
"I am pregnant so I get to eat what I want and don't have to work out..."
"I am so busy with work and kids that I don't have the time to workout or eat healthy..."
"I can't eat healthy because I have to cook meals for my family too and they don't like those foods..."
"I can't afford a gym membership"
"I can't afford to eat healthy"
And the list goes ON AND ON. I bet if you were to think about all the aspects of your life, your kids, your spouse, your work schedule, your financial situation, etc. you could come up with a few EXCUSES right? We all could come up with some, but are they valid? Most likely...no. They are just EXCUSES, that's all.
I currently have a client that was just diagnosed with ovarian cancer. She is just starting chemo treatments but what does she tell me? That the doctor said she may have enough energy to come to the gym and work out a little but if anything, at least go walking for exercise. She is determined to get back in the gym and hasn't let her diagnosis affect her in that way. If you have a better excuse than "I was just diagnosed with cancer and will have to go through 6 chemo treatments," let me know. Until then, enough with coming up with reasons NOT to be healthy, but come up with all the reasons TO BE HEALTHY.
A list of a few of the types of people I have worked with....
SO...change and excuse...how do those go hand in hand?
Often times we find ourselves having the desire to make a change in our lives whether it be big, small, long, short, hard, or easy but we find excuses that overpower that desire to want to change.
I give you a challenge this month to asses and evaluate yourself, where you are in your life, where you are going, and where you want to be. Choose just ONE area that you would like to see some improvement and alteration. It can be health related through fitness and nutrition or it can be any other aspect in your life. Whatever you may choose, ponder your desire for change in that aspect. How bad do you want it? What are you willing to do to get there? WHY do you want it? How will it affect your life? How do you think you will you feel if you achieve it? Etc.
Then, set baby step goals to help you reach and accomplish this desire.
I am not perfect. None of us are. All we can do is TRY.
In closing...dare to take my challenge. Dare to make the change and set baby goals for yourself to get there.
Good luck, have fun although it may be difficult, and contact me if you have any questions at all or would like further assistance.
McKenzie Kidman
mkidman@mvhospital.net
208-557-2823
There are so many changes going on all around us. The weather, the length of the day, the environment, many of our schedules, the types of food in season, even changes in ourselves. So, what are we going to do about it? Are we going to just watch all of these changes happen around us, are we going to makes some adjustments ourselves, or are we going to choose to ignore it all and keep on keepin' on as is?
For me personally, I have had a few very big changes occur recently and a few to come in the near future, some life altering. The biggest trial, blessing, alteration to my regular routine, and adjustment to my life all wrapped in to one has been the beautiful opportunity of pregnancy. To some, the word "pregnancy" may mean glorious, wonderful, beautiful, or perfect...it has had a different meaning to me. Although I do agree, at times being pregnant is all of those descriptive words but I did not feel that way until this second trimester. (I swear I am going somewhere with this so bear with me)
My first trimester was HARD, it felt incredibly long, I was constantly bloated, nauseous, uncomfortable, tired, and had no idea what the heck was going on inside me that was sucking the life and energy out of me. I hated not having full control over by body. It wasn't until I felt my baby girl kick for the first time that all of those symptoms left, I felt happy and beautiful, and everything felt so much more real. Yes, my first trimester was difficult but I am proud to say that I did not let my irritations, changes in my body, and lack of comfort affect my ability to live and be ME. Don't get me wrong it has not been easy and modifications, changes and alterations have needed to be made, no doubt, but I haven't ever let pregnancy become an EXCUSE rather than a BLESSING.
Now, let's tie all of this in to fitness and nutrition. How easy is it to make excuses not to work out or eat right? How often do we make excuses? Let me list a few common ones...
" I had knee surgery 25 years ago so I can't do any leg exercises..."
"I have a bad shoulder so I can't really lift weights..."
"I am overweight so I can't do anything but walk..."
"I am old so I can't work out..."
"I am thin already so I don't need to worry about what I eat or workout..."
"I am pregnant so I get to eat what I want and don't have to work out..."
"I am so busy with work and kids that I don't have the time to workout or eat healthy..."
"I can't eat healthy because I have to cook meals for my family too and they don't like those foods..."
"I can't afford a gym membership"
"I can't afford to eat healthy"
And the list goes ON AND ON. I bet if you were to think about all the aspects of your life, your kids, your spouse, your work schedule, your financial situation, etc. you could come up with a few EXCUSES right? We all could come up with some, but are they valid? Most likely...no. They are just EXCUSES, that's all.
I currently have a client that was just diagnosed with ovarian cancer. She is just starting chemo treatments but what does she tell me? That the doctor said she may have enough energy to come to the gym and work out a little but if anything, at least go walking for exercise. She is determined to get back in the gym and hasn't let her diagnosis affect her in that way. If you have a better excuse than "I was just diagnosed with cancer and will have to go through 6 chemo treatments," let me know. Until then, enough with coming up with reasons NOT to be healthy, but come up with all the reasons TO BE HEALTHY.
A list of a few of the types of people I have worked with....
- shoulder injury
- ankle surgery
- knee replacement
- arthritis
- lupus
- osteoporosis
- Parkinson's
- 3 weeks post partum
- prenatal
- overweight
- incredibly thin
- emotional stress and depression
- back surgery- fusion of some discs
- very, very weak
- high cholesterol and blood pressure
SO...change and excuse...how do those go hand in hand?
Often times we find ourselves having the desire to make a change in our lives whether it be big, small, long, short, hard, or easy but we find excuses that overpower that desire to want to change.
I give you a challenge this month to asses and evaluate yourself, where you are in your life, where you are going, and where you want to be. Choose just ONE area that you would like to see some improvement and alteration. It can be health related through fitness and nutrition or it can be any other aspect in your life. Whatever you may choose, ponder your desire for change in that aspect. How bad do you want it? What are you willing to do to get there? WHY do you want it? How will it affect your life? How do you think you will you feel if you achieve it? Etc.
Then, set baby step goals to help you reach and accomplish this desire.
I am not perfect. None of us are. All we can do is TRY.
In closing...dare to take my challenge. Dare to make the change and set baby goals for yourself to get there.
Good luck, have fun although it may be difficult, and contact me if you have any questions at all or would like further assistance.
McKenzie Kidman
mkidman@mvhospital.net
208-557-2823
Sunday, September 22, 2013
I recently fell in love with a woman
A while back I walked into a room and saw the most amazing woman and was unable to take my eyes off of her. I noticed the simple yet beautiful clothing she was wearing and how it hung so nicely on her body. I saw how her hair draped her shoulders and as she went by a fan how it freely and beautifully flowed in the breeze. I was quickly falling in love.
As I stood and watched her, she met my gaze and I locked onto those sparkling, beautiful eyes that led me to her soul. If I wasn't in love before, I was now. I could see the beauty of her heart and how it shone through every part of her body. I could see how she owned her beauty and amazingness and that it came from deep within and wasn't without some battles. Her smile was intoxicating and I couldn't drink enough of it in and it left me wanting for more. Her voice was strong, yet gentle and kind as she spoke. As I looked away I couldn't help but want to be in her presence always, to take in the beauty I was experiencing in those moments.
As I went to leave the room, I stole one last look and realized the woman I had seen and fallen in love with...was Me! I hadn't always felt like this and didn't always "show up" in this way. Life's experiences had knocked me down and roughed me up a bit but I kept pushing and fighting back, knowing there was so much more to me. As I stood in that room and saw the reflection of myself, I knew I owned it and had earned it. I had fought the battles that allowed me to be me and gotten rid of the junk that said I wasn't enough, I wasn't lovable, I didn't know how to do things and I was alone. The confidence that comes from loving myself is an amazing feeling and allows me to move through life with a little more grace and ease. It also allows me to see other people for what they are...amazing...no matter where they are at in there own battles.
Being human and always learning, I still get to experience moments where I forget my amazingness and then have the chance to fall in love all over again. It is such a beautiful thing!
This month take a chance on Falling in Love...with yourself, and see how life changing it will be. Spend some time each day looking yourself in the face, even if only for a few seconds at first. Really Look!! Talk to yourself and hear yourself remind you how beautiful and amazing you are. This is a powerful experience that will change your life, if you will allow it too.
Be Vulnerable! Be Courageous! Dare to BE in Love with Y-O-U!
If you would like assistance with this exercise or other amazing & juicy life changing tid bits...give me a holler and it would be my pleasure to assist you.
Until Next time...Go BE Great!
As I stood and watched her, she met my gaze and I locked onto those sparkling, beautiful eyes that led me to her soul. If I wasn't in love before, I was now. I could see the beauty of her heart and how it shone through every part of her body. I could see how she owned her beauty and amazingness and that it came from deep within and wasn't without some battles. Her smile was intoxicating and I couldn't drink enough of it in and it left me wanting for more. Her voice was strong, yet gentle and kind as she spoke. As I looked away I couldn't help but want to be in her presence always, to take in the beauty I was experiencing in those moments.
As I went to leave the room, I stole one last look and realized the woman I had seen and fallen in love with...was Me! I hadn't always felt like this and didn't always "show up" in this way. Life's experiences had knocked me down and roughed me up a bit but I kept pushing and fighting back, knowing there was so much more to me. As I stood in that room and saw the reflection of myself, I knew I owned it and had earned it. I had fought the battles that allowed me to be me and gotten rid of the junk that said I wasn't enough, I wasn't lovable, I didn't know how to do things and I was alone. The confidence that comes from loving myself is an amazing feeling and allows me to move through life with a little more grace and ease. It also allows me to see other people for what they are...amazing...no matter where they are at in there own battles.
Being human and always learning, I still get to experience moments where I forget my amazingness and then have the chance to fall in love all over again. It is such a beautiful thing!
This month take a chance on Falling in Love...with yourself, and see how life changing it will be. Spend some time each day looking yourself in the face, even if only for a few seconds at first. Really Look!! Talk to yourself and hear yourself remind you how beautiful and amazing you are. This is a powerful experience that will change your life, if you will allow it too.
Be Vulnerable! Be Courageous! Dare to BE in Love with Y-O-U!
If you would like assistance with this exercise or other amazing & juicy life changing tid bits...give me a holler and it would be my pleasure to assist you.
Until Next time...Go BE Great!
Friday, September 20, 2013
ded•i•ca•tion
ˌdediˈkāSHə Noun:
1. The quality of being dedicated or committed to a task or purpose.
"His dedication to his duties"
synonyms:
|
commitment, application, diligence, industry, resolve, enthusiasm, zeal, conscientiousness, perseverance, persistence, tenacity, drive, staying power;
|
How long has it been since you have really thought about this word? What is the first thing that comes to mind when you do? An organization? A Sport? A relationship? Is it something you want to give away? Or something that you hope someone will gift to you?
Is it right to believe that we have been given a limited number of talents? You hear others around you say things like “I am just not good at ….” Or “I have no _______ (example; athletic) ability”. Is this fact, or is it just not politically correct to say “I do not want to”? You never hear someone say “I don’t want to lose weight” or “I do not want to be healthy” but everyday millions of Americans make that choice.
NOW is the time to re-dedicate yourself to your health and fitness goals. Not just the body you want today, but the strengths you want a year from now. Do not underestimate the power of consistency. Consistency will win a grudge match with “fast”, “flashy”, or “talented” any day with better results no matter what your goals.
Jack Nicklaus
Sunday, September 15, 2013
GREENS
GREENS, GREENS, AND MORE GREENS!
Time management and procrastination sure have gotten the best of me this week! I got to thinking as I sat down to write this blog today why that may have been. I wonder if it’s because vegetables are my LEAST favorite! That’s right, LEAST favorite. I am definitely getting better about a higher daily intake of vegetables, but I still struggle and have to really think it out and plan my vegetable intake for the day.
Why do I want to focus on my vegetables so much? Well, veggies are nutritional powerhouses and according to Precision Nutrition…
“They contain essential vitamins and minerals along with phytochemicals (plant chemicals) and antioxidants. They're the foundation of every high-quality, health-promoting diet.
In fact, if we had to recommend just one thing that would dramatically reduce your risk of chronic disease and help you shed fat, eating at least five servings of veggies per day would be it.”
And, on top of that…
“Our bodies regulate appetite, in part, based on the volume of food. Our stomachs have stretch receptors that sense how much stuff is in there, and our intestinal tract knows when it's full of fiber and water.
Veggies and fruits have a lot of nutrients and a lot of volume (from fiber and water), but they don't have a lot of calories.
When you eat more vegetables, you can eat more food, with more valuable nutrients. You feel fuller, healthier, and more energetic. And you still get lean.
Sweet!”
Don’t procrastinate like me! Just jump right in and get started today! Just make a fist, and that is one serving! Choose some of the great choices listed below and go for it!
· broccoli
· cauliflower
· carrots
· eggplant
· cucumber
· large tomato or cherry tomatoes
· sweet potato
· onion
· leafy greens
· green, red, or yellow pepper
· mushrooms
· zucchini / summer squash
· butternut squash or pumpkin
· green beans
· sweet or snow peas
· beets
· parsnips
· Brussels sprouts
· cabbage (e.g. red cabbage, Napa cabbage, etc.)
Although I struggle with vegetables, some ways I have incorporated them into my life that work for me are ways like…
· Spinach/Greens mix with mushrooms, broccoli, tomatoes in an egg omelet in the morning (breakfast is hardest for me)
o Spinach/Greens mix usually has spinach, some type of chard (swiss/green…etc), kale, and other leafy greens
· Spinach/Greens mix in a Super Shake (2 fist size greens, 2 handfuls of frozen berries, water and vanilla protein powder)
· Grilled asparagus, zucchini, tomatoes with a little olive oil, salt, pepper and lemon juice to taste.
· Sautéed mushrooms and grape tomatoes cooked on the stove top.
**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**
Please feel free to email me with any questions regarding nutrition and/or exercise!
Hayley Jones, BS, CSCS, PN1
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