Obesity-related illnesses cause an astonishing loss of 39 million work days per year in America. Your weight gain isn't just costing you, but your company as well. You are your number-one asset in life and if you aren't taking care of that asset to the best of your ability then other areas in your life will diminish.
Picture or draw a "wheel of life" categorized in sectioned pie pieces with each one individually labeled according to life's priorities. For example, mine would be sectioned into faith, family, health, relationships, finances, career, etc. When I look at my wheel, I see that my health is the glue that holds all of these categories in tact. In fact, the quality of each area of your life is a reflection upon your current health condition as well.
Keep Your Body Hydrated
One of the most common health problems that many people suffer from and don’t realize that it can easily be remedied, is dehydration! Over three-fourths of the population are chronic victims because they fail to drink adequate amounts of water for their body’s health needs. Symptoms may come in the form of headaches, dry skin, depression, fatigue, constipation, hunger, stiff joints, loss of sleep, and many other complications. The issue is that most people treat the symptoms with food and medication instead of providing the body with what it needs – “good old-fashioned H2O!” Did you know that our bodies are made up of 65-70 percent water? If we deprive ourselves of this vital life-support system, our bodies will literally start shutting down organ by organ. This can start happening if your body loses as little as 20 percent of its normal water content.
You might think you're drinking ample amounts of water because of other liquids you consume throughout the day. But, not all liquids hydrate the body. Some liquids, such as
Go Nuts!
I'm a little nuts when in comes to eating the right kind of nuts. All too often my clients will write down in their Visibly Fit™ nutritional journal that they ate nuts during the day. I soon find out that their idea of healthy nuts consisted of macadamia nuts (which aren't bad, just higher in calories and fat) or worse, honey-roasted almonds, peanuts or pecans. Nuts can be very beneficial in your daily diet if you eat the right ones and if they are raw. When they are coated in honey, sugar, and salt then they become less healthy. For instance, honey-roasted almonds have 100 additional calories per ounce than without. Most raw nuts range from 150-210 calories per ounce. Studies show that people who are frequent tree nut eaters usually weigh less than people who aren't, in spite of the high calories of nuts.
Here's a nutritional breakdown of some of the most popular nuts available. I hope when you choose to go nutty, then you'll go nuts with the right one!
1. ALMONDS: My all-time favorite nut! I eat 12-15 of them daily, usually as part of my mid-day snack. Just one small ounce of these nuts offer 12 percent of your daily allowance of protein, 35 percent of your vitamin E allowance, the same amount of calcium that's in 1/4 cup of milk, and they are loaded with minerals and healthy fiber. To top it off, almonds offer a "filling" mechanism in them to keep you feeling full and satisfied and they are considered less fatty (although it's monounsaturated fat - ie. good fat and has no cholesterol) of all the nuts! I always keep some in the car as a grab and go snack when I'm on the road.
2. PEANUTS: Probably one of the most popular nuts as they are used often in cooking and they seem to be the nut of choice when watching many sports. Guess it's a bit of a sport nut! Yes, pun intended! The peanut is also a nut that many people are allergic to, so much so, that schools have a "peanut-free" table in the cafeteria for the kids to sit that have this allergy. This nut is technically a legume...a little trivia for you! Even though this nut is a great energy source, has an excellent source of resveratrol (antioxidant that's great for fighting cancer and heart disease), vitamin E, B-complex groups of vitamins and many minerals, it's susceptible to mold due to the way it grows. This is toxic to the body and roasting the nuts only reduces the toxins, but doesn't eliminate.
3. CASHEWS: Like other nuts, cashews are a great source of fiber, vitamins, and minerals. Cashews are said to offer the best
Motivation Marathon - REGISTER NOW! It's FREE!
It's finally here and has already begun!! The Motivation Marathon! HURRY and register for this incredible nine day extravaganza with over 46 experts on social media, relationships, health and wellness, nutrition, exercise, PR, leadership, spirituality/faith, success and interviews with actresses/actors. It started two days ago, but you still have seven days to attend this experience. Sign up NOW for the MOTIVATION MARATHON! I believe everyone could use motivation, inspiration, tips, and tools to make their life even better.
Join me as I speak on Thursday, January 19th at 6pm EST (5pm CST, 3pm PST) on specific ways to become Visibly Fit in 2012! This is your year to gain your life back! REGISTER NOW FOR FREE!
This FREE EVENT is chalked full of amazing experts! REGISTER NOW! Oh, don't worry if you can't hear each teleseminar live. You will be contacted via email and receive a special offer of a 50% discount on the recorded interviews and you'll have up to five days after the event has ended on Jan.22 to take advantage of the special. I know I'm ordering one - then I can listen anytime!
A few experts that are sharing their wisdom and knowledge in this event:
Gary Kobat - Performance Coach (Works with many of the A-listers such as Will Ferrell and Jim Carey)
Bergen Williams, Brianna Brown, Dr. Wendy Walsh - Actresses and TV Host
Forbes Riley - Exercise, SpinGym, Award-winning TV host
Keith Keller - Twitter Expert
Fred Cuellar - Success Expert
Sue Ingebreston - Nutrition Health (focuses on those with Fibromyalgia)
Susan Harrow - PR secrets
James Rick - Goals and Full Potential
Shea Vaughn - Sheanetics
Sallie Felton - Organization
Marnie Swedberg - Faith
AND MANY MANY MORE! SIGN UP HERE!!!!
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- Cari Murphy
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- Tosca Reno
- Marnie Swedberg
- Wayne Scot Lukas
- Devin Alexander
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- Michael Beckwith
- Bergen Williams
Clause is Coming to Town!
It’s getting closer to the end of the year so I’m sure you know what that means. No, I don’t mean Santa Claus although I sure hope he comes to your town. Independent “clauses” full of positive direction for 2012 are being thought of right now in anticipation of being announced, proclaimed and followed through starting January 1st! You might recognize “clauses” as resolutions.
I like the idea of a resolution; the process of resolving something such as a problem or dispute, but I don’t like that many people don’t understand the real meaning of the word. Resolution = Re-solve! Every year I witness friends, family, and clients making the same resolution that didn’t work for them the prior year. They go about the resolution in the same fashion even though it wasn’t successful. Instead of getting creative and resolving the problem in a new way that works best for them, they do
Tone Up While Traveling!
Have you ever sat for hours on an airplane or in bumper-to-bumper traffic and thought, “This is such a waste of valuable time!” What can you really do in those situations to make the most of it? It may surprise you to realize that you can make good use of that otherwise “wasted” time. Thinking creatively about your workout will allow you to take full advantage of this idle time and get toned while traveling. You will be amazed at how small movements in a small amount of space will offer a whole new dynamic to your overall muscle tone. Not only will you receive a more toned, tighter look, you will also see a noticeable difference in your strength. If you can tone muscles under the restrictions of time and space imposed by a hectic travel schedule, imagine what you can do while seated at your desk in the middle of the workday. Insist that your day work for you and not the other way around! If you are as busy as I am then fitness creativity must become your faithful friend.
I would imagine that many of you are running around trying to get last minute gifts, write cards, wrap, grocery shop, bake and finalize holiday travel arrangements. In the midst of the hustle and bustle I would like to encourage you to just STOP - take a deep breath and look around you. Take the time to notice others and assist when needed, notice the beauty of the outdoors (even when it's cold), the simple smells that fill the air, the time spent with family and friends, your health, and the list goes on. These are the things to be thankful for during this time not gifts under the tree. The only real gift that is a gift all year round is the birth of Jesus. Let's remember to celebrate the true meaning this year—His birthday—and to eliminate the stress that we have put on ourselves. Jesus appreciates simplicity and believe it or not, so do others! Think back to your childhood Christmas' and what stands out the most? It's not the gifts, it's the simple traditions with family and friends that have created memories leaving lasting imprints in your heart forever. You deserve to enjoy those special moments and leave the stress behind.
Resolution Solution
“I’m going to start working out at least four days a week.”
“I’m going on that new diet right after the holidays.”
“I’m going to free up more time for my family this year.”
Do any of these resolutions sound familiar – or maybe too familiar? Do they make their annual year-end rise to the surface, but sink nearly as quickly as the motivation wears off after the initial thought?
I have a solution to the resolutions that continually break down after only a few weeks or months. The answer is simple: change the way you think. Why do you want to “return” to a solution or "re" solve a problem with the same action steps? Instead of thinking about a solution – which is usually a quick fix – consider making a commitment! Determine in your heart that you will do it, and you will not fail. Use a journal to define, track, and show
The Peace & Joy of Being Healthy & Fit
A client with whom I've been training recently exclaimed, "Nothing tastes as good as my loose fitting jeans feel!" To wake up feeling light vs. bloated from too much food the day before is indeed a joyous experience! Feeling the ability to move more quickly, lift heavy objects more easily, take a set of stairs without running out of breath…these are some of the many joys of becoming more fit.
Another wonderful benefit of a commitment to a healthy eating and fitness routine is the esteem that comes from staying disciplined from saying "NO" to the cookie and "YES" to the 5-minute exercise break instead. Someone once said,
"Discipline is the guardrail that keeps you on the path of self-esteem." This is so very true.
The peace of being healthy and fit is felt when you leave the doctor's office after your annual check-up and you are given a great report…one that shows that your blood pressure is in excellent range, your weight is down from your last check-up and your blood work revealing a change in eating habits. There is great peace of mind in knowing you are on the right track, doing the good, healthy things for yourself.
Achieving your goals or desires for health and fitness often requires changing your thinking, and one of the best aids is keeping a journal of your daily nutrition, physical fitness, and accompanying thoughts. Your physical person is more than just what you eat; it’s also the result of what you choose to put into your workouts. And it’s heavily influenced by how you feel, which is directly related to what you think about yourself. They all must work together if you want to be healthy and fit.
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