How you too can become “naturally thin” with hard work and dedication

April 20, 2012 by Leave a Comment

Hi!  I had a funny interaction with a neighbor recently that I have to share with you.  I ran into this woman, a few years older than me and more than a few pounds heavier than me,  at the grocery store in the deli counter line a few weeks ago.  As she was waiting for her order, she complimented me on how fit I looked, and then said, “But you’re naturally thin, I can tell”.  I took a breath and said, “Well actually, I lost my weight on Weight Watchers  - I still go to meetings every week and make sure I write down everything I eat”.  Her response, “Oh no, it’s because you do yoga all the time!”  I explained that I don’t do yoga every day, but that I do cardio several days a week, and I lift weights too.  She wasn’t convinced, and instead repeated her belief that I was natually thin and never had a problem like she did.  It was as if she thought I had some genetic advantage that made it easy for me to keep my weight at a healthy place and maintain a toned and fit body at almost 50 years old.

She didn’t believe me when I said that it was hard work and dedication to my fitness that resulted in me appearing to be “naturally thin”.

I understand where this “magic pill” thinking comes from – after all, if I don’t have any special powers, then anyone, including her, should be able to lose weight, get in shape, and look as good as I do.  I see this thinking in my child when she tries something new and isn’t successful the first time.  She doesn’t want to invest the time, do the hard work, and practice to get good at it.  She wants to have instant success.

Instant thinking is in play when we purchase one weight loss supplement after another, or keep trying the latest fitness fad.  Instead of sticking to the proven basics, we buy into the “magic pill” that will make us successful without all that hard work.

Unless we are consistent in our actions (eating the right amount of healthy foods, getting daily exercise and adequate sleep, and keeping our stress in check), we will never realize the results we yearn for.  Do you floss your teeth because it’s fun?  No, you do it because it’s good for you and you’re afraid your teeth will fall out if you don’t do it every day.  It’s not about being perfect or obsessive about diet and exercise.  It’s about finding what works for you and continuing to do it.   This week, try the mantra “Wash, Rinse, Repeat” as a catalyst for consistent action and let me know how it works for you!

With love,

Jamie

 

 

Filed Under: Exercise, Fitness, Mindset ·

The Argument for Baring Arms

March 18, 2012 by Leave a Comment

Hi – I’ve been a little quiet lately, like for the entire month of February!  I thought I’d get it going again in March, but life got in the way.  But with the beautiful spring-like weather we’ve been enjoying recently in New York, I was reminded that Memorial Day and serious warm weather are just around the corner (10 weeks away in fact), and I’m beginning to think about baring my skin.  In case you’re feeling less than confident about baring your arms this spring, I am reposting the “Argument For Baring Arms” post I published in April 2011.   Please let me know what you think, and let me know if you need more support and encouragement to get going.

I’ve always encouraged my students and clients to work their whole body when doing resistance workouts in order to reach maximum fitness and health.   After all, there’s no such thing as spot reduction!  However, with Spring in the air, I believe there is an argument for turning our focus to our arms, so that we can joyfully shed our sleeves as soon as the weather permits.

Here are three easy exercises for creating beautiful arms in 4-6 weeks.  These exercises can be done in less than 10 minutes, up to 3x/week on alternating days.  Use dumbbells or resistance tubing, or even cans of soup if that’s all you have on hand.  Do as many repetitioins as you can of each exercise for 1 minute, then move onto the next exercise.  Feel free to repeat the circuit up to 3x.

1)  “Annie Get Your Gun(s)” – Bicep curls (click here for description)
2)  “Fly Away Home” – Lateral raises (click here for description)
3)  ”Reach for the Starts” – Tricep extensions (click here for description)

Contact me with any questions.  Hope to see you joyfully baring arms soon!

Filed Under: Exercise, Fitness ·

To Invigorate Your Life, Get More Sleep! 3 Reasons Why Your Pillow is Your Friend

January 19, 2012 by 1 Comment

I don’t know about you, but sometimes, I’d rather sleep than do anything else.  But last night was one of these times (which are getting more frequent lately!) that I just couldn’t sleep.  Something woke me at 2am, and after a quick bathroom visit, I rolled around for the next 2 hours, unable to fall back to sleep.  Despite the handy pad of paper I keep in my nightstand to jot down my wandering thoughts and errands, and the recorded meditations on my ipod, sleep eluded me.  Does this ever happen to you?

Well, it turns out there are serious consequences to not getting enough sleep beyond the obvious (lack of ability to concentrate the next day, jitteriness from caffeine-loading, you get the picture).  You can call this blog post a “Snooze Flash”, because the number one tool you can use to feel fitter, healthier, stronger, and more energetic is…wait for it…SLEEP!   Sleep is one of the most critical ingredients to health and stress relief.  Less than 7 hours a night is considered a carcinogen by the World Health Organization, and makes you more susceptible to colds and flu.

Studies have shown that people who get 7-9 hours of sleep each night 1) eat fewer calories, 2) are less likely to suffer from depression, and 3) experience less stress and better moods than night owls.

They are also on average 20 lbs. lighter than their non-sleeping peers!   One of the reasons for the difference in weight has to do with late-night snacking, and an increase in the hormones responsible for hunger due to lack of adequate sleep.  Any disruption in our sleep cycles can cause you to make poor food choices.  You’re also less likely to exercise less due to fatique, which will offset the extra calories, adding to weight gain.

Feeling stressed, bored or lonely can cause sleep disturbances and problems with mood regulation, and may cause emotional overeating. Studies have found that having relationships can help counteract loneliness and stress, which can then help you get enough sleep.  Make time with friends a priority.

Do you burn the candles on both ends?  Wake up in the middle of the night and can’t get back to sleep?  Whether you stay up late out of habit, or because you’re a new parent or have a difficult work schedule, your top priority should be getting enough sleep.  Try resetting your body clock by going to bed 15 minutes earlier each night until you get to the 7 hour mark. Note:  waking up the same time each day is essential too, even on the weekends!

Some other tips to help you fill your sleep quota are to avoid caffeine after lunch (that includes chocolate too!), eat and exercise lightly or not at all 3-4 hours before you go to bed, and/or use stress relievers such as a hot bath or relaxing music.  Note:  alcohol is also a sleep deterent – although it relaxes you enough to fall asleep, it disturbs sleep patterns and you may find it causes you to be awake in the wee hours, like I was last night (sangria, anyone?!).

I can’t help you with the bath, but a here’s a new song called “Weightless” by Marconi Union which has been shown to cause a significant drop in anxiety, and was more calming than getting a massage, drinking tea, or taking a walk.  Listen to it here or go to www.Health.com/sleep-song and see if it helps you get to sleep tonight!

Wishing you sweet dreams and ultimate health, with love,

Jamie

Filed Under: Health, Reducing Stress ·

When fitness is your goal, choose your words wisely

January 5, 2012 by 1 Comment

There are three words or phrases to eliminate from our lexicon if fitness is our goal.  These are I’ll try, I have to, and I should.

A college professor once explained that whenever we say the words “I’ll try” (as in I’ll try to make it to you on time, I’ll try to make it to the gym today, or I’ll try not to eat sugar), we automatically build in the possibility of failure.  The truth is, either you’re going to do this thing, or you’re not.  Eliminate the mental gymnastics and the guilt by determining up front what you will and will not do.  For example, replace the words “I’ll try” with “I will make it to you on time” and you will greatly increase your odds of actually arriving on time!  Rule:  substitute “I will” or realize that you probably won’t be doing it because it’s not important enough for you to do.

The second phase to eliminate is “I have to” (as in I have to work out today, I have to visit my parents, or I have to cook a healthy dinner).  The reality  is, given your good health, the status of your parents, or even the fact that you have the means to put a meal on the table, you are blessed to be able to spend your time doing these things.  A simple reframing allows a mindshift to gratitude, and opens up the possibility of doing these sometimes mundane tasks with joy.  There’s a quote that says “Before enlightenment, I carried water and moved stones.  After enlightenment, I carried water and moved stones”.  Rule:  substitute “I have to” with “I get to” for a more positive view on life.

Lastly, the greatest guilt inducer of all time, is “I should” (as in I should lose 30 lbs, I should be a nicer person, or I should get a new job).  What if  judgment and criticism took a rest and you could freely choose exactly what you want to be, do, or say?  It’s so much more empowering for me to say “I want to be a nicer person”, leading me to take action and make my desire a reality.   Rule:  replace “I should” with “I want to” and see a whole world of possibilities open up for you.

Three simple changes to your everyday language – I will, I get to, and I want to, could make the difference for you this year.  I’d love to hear your thoughts about choosing your words wisely.  Please comment here, or send me an e-mail at jamie@centeredheartfitness.com.

With love,

Jamie

Filed Under: Health, Mindset, Setting Goals ·

Happy New Year! Do Resolutions Work?

December 29, 2011 by Leave a Comment

This is a blog I posted last year – thought you might want to see it again…

I wanted to wish you a happy and healthy New Year and answer the question “Do Resolutions Work?” – the answer is absolutely YES! Studies have found that people who make resolutions are 10X more likely to make positive lasting changes in their lives than people who don’t make resolutions.

You can stack the deck in your favor this year by taking the following steps as you make your resolutions:

  1. Let yourself dream – here’s where you can let your fantasies go wild! Think of all you wanted in your life when you were in your 20′s. What dreams were fulfilled? What do you still hope for? What would change your life for the better now? Imagine that the change you want has already happened and “see yourself” as you want to be.
  2. Make a plan – bored of working out? dieting? You fill in the blank. Here’s where you can get creative as you come up with new activities and behaviors that you want to be part of your life. Maybe rejoining Weight Watchers or hiring a personal trainer or coach to get you going – you decide.
  3. Take action – and keep taking action every day. Remember, it’s willpower that gets you started, and good habits that keep you going! You can either make excuses, or get results, but you can’t do both.
  4. Reward yourself – every step you take counts when you’re learning new behaviors. Be sure to pat yourself on the back, and take credit where credit is due.

I hope this e-mail inspires you to take an active role in your wellness on the eve of this New Year. If you need support, please feel free to contact me by phone or by e-mail. I’m looking forward to launching my new signature coaching program in January – I hope you’ll look forward to more fit tips from me in 2012!

With love,

Jamie

Filed Under: Setting Goals ·

Celebrate how far you’ve come in 2011!

December 15, 2011 by 1 Comment

Just when you thought you can’t take any more stress this year, the holidays are upon us, with all the attending party-going, present-buying, gift-wrapping, post office visits, and bill paying joy that comes with the giving season.  It seems we’re on a never-ending treadmill. But wait!  Stop and take a breath!

Now is a great time to acknowledge what we have accomplished this year and to celebrate our achievements. So grab a journal and a cup of tea/coffee, and let these questions prompt your memories of how far you’ve come in a year.

For 2011…

What were some of your favorite moments?
What challenged you?
How did you spend your time?
What are you proud of?
What did you learn?
What changed?
Who was significant in your life?
What were you loving this year?
What will you be glad to leave behind?
What do you want to remember?
What do you wish to celebrate?
In one word, 2011 was the year of… (fill in the blank)

And looking forward into 2012…

What do you want more of next year?
How do you want to grow?
What word will you choose to guide you through this year?
What do you want to be celebrating next December?

Taking the time to reflect at the end each year will help us to remember, acknowledge and celebrate how we are living our one and only best life.  Please feel free to post your achievements so that we can celebrate 2011 together!

With love,

Jamie

Filed Under: Reducing Stress, Setting Goals ·

What’s your problem? Discover hidden obstacles that get in your way of being fit

December 7, 2011 by 1 Comment

Hi!  I’m putting together a new coaching program and could really use your input.  What  are the biggest obstacles that get in your way when you want to exercise, eat healthy, reduce stress, and be more fit?  How do you sabotage your fitness?  Some of the reasons my clients give me are lack of time, feeling overwhelmed by the number of choices out there, and being too tired to take on a new challenge.  What’s stopping you from having your optimal physique?  Please send your reasons to me at jamie@centeredheartfitness.com.  I’d love to hear from you…

With love,

Jamie

PS – I have a few openings in my schedule this month and am able to offer 5 people a complimentary “Body Beautiful Breakthrough” session.  During our 45-minute phone call, you’ll create a crystal clear vision of your optimal physique, energy levels, and health.  You’ll uncover hidden obstacles that are preventing you from achieving the health, vitality and body you deserve.  And you’ll leave the session feeling renewed and inspired about your fitness with some empowered next action steps.  If you’re interested in one of these 5 spots, please send me an e-mail at jamie@centeredheartfitness.com before they’re all booked and let me know when you can talk.  I can’t wait to hear from you!

Filed Under: Mindset ·

Increase Your Happiness in 3 Simple Steps

November 25, 2011 by 1 Comment

“People are about as happy as they make up their minds to be.” – Abraham Lincoln

I love this quote from President Lincoln as it embodies the connection between what we focus on in our own lives, and the resulting perception we have about the world around us.  Why is happiness so hard to find these days? Most of us live in a world in which our survival needs are more than taken care of and many of us have incredible abundance. How can someone who seems to have everything in life be miserable, when some one with relatively little is incredibly fulfilled?

It’s because true happiness does not come from anything external.  Yes, we enjoy having our health, and our comfortable homes, and even our fancy cars and jewelry.  But these things don’t provide a continual ”high” of happiness.  The practice of being happy is an “inside job,” so to speak. Happiness is a choice, plain and simple. However, just like exercise and eating mindfully, being happy takes consistent practice.

Here are 3 tips that can help you choose happiness on a daily basis:

1.   Consider the facts of the situation and don’t be ruled by your emotions. Emotions can be very powerful and can seem “true.” But emotions are really just indicators. They are pointers to how you are interpreting events, what your thought processes are about things, and even your biases and prejudices. They can be based on fact or complete fabrication. If you are constantly led by your emotions, it will be difficult to sustain any lasting happiness. Ask yourself, “What are the facts in this situation, and what am I telling myself about this situation that is causing me to feel this way?”

2.   Set yourself up to be happy. Most people set their criteria for happiness so high that it’s practically impossible to attain. Are the rules that you have set to be happy too hard? For instance, is one of your rules for happiness that you feel good only when you’re perfect and everything unfolds the way you wish? Being successful all the time is hard to do. The odds are that you will be unhappy more then you will be happy if this is your rule.  In yoga, we are advised to let go of expectations and the struggle that goes along with making things happen the way we want them to.  That’s not to say we can’t have hopes and dreams, just that we ease off from demanding that our lives unfold a certain way.

3.   Choose your thoughts wisely.The quality of our experience of life starts with the quality of our thoughts. It is very difficult to think negative thoughts and be joyous. Begin the process of being happy by changing how you think. Whatever you decide to focus on increases. So why not accentuate the positive?  Here’s where positive affirmations have a role – see my blogpost of 10/28/11 for examples.  Feel free to choose the most uplifting explanation for things that happen in your life, seeing the glass as not only half full, but also as being refillable!  There’s always a silver lining if you look for it…

With love,

Jamie

Filed Under: Mindset ·

6 Tips for a Happier, Healthier Thanksgiving

November 17, 2011 by Leave a Comment

Happy Thanksgiving! Are you excited about the holiday/end of the year season? I wanted to wish you a happy holiday and give you a few tips for dealing with the excess of food and drink you will be exposed to. If you do NOT want to gain weight this holiday, please take some notes.

  1. Prepare for “the meal”: Make sure you eat a substantial, healthy breakfast, like a protein shake or some eggs, some fruit and a light lunch like a salad before you attend your family dinner. If you go hungry, you will eat any appetizers and snacks before hand leaving you feeling full before dinner with little to no real nutritional value. Do not starve yourself thinking that will leave more room, you will decrease your muscle mass and metabolism and that defeats the whole point!
  2. Eat your protein and veggies first: If you eat the starchy carbs, you will quickly fill up, increase your insulin production and potentially not have room for the food your body would prefer to keep it running optimally.
  3. Have a glass of water in between drinks: this is self explanatory.
  4. Don’t sit in front of the food for long: when you are done, clear the table or take the party into the other room. You will pick at the food if you sit long enough. Shift your focus away from the food, and towards the people who surround you.  Engage in conversations with others who are farther away from the buffet table, eat your food slowly, and stop when you feel satisfied, not stuffed.  Remember what the day is really about – an opportunity to count your blessings and enjoy time with your loved ones.
  5. Check in with yourself: Ask yourself “is it worth it?” before choosing to eat something. Be conscious. Breathe before you eat and take small bites. Look over the entire buffet before making your choices.  Research has proven the more variety, the more calories we tend to consume.  Only take small portions of the dishes you love, and skip those that are not our favorites.  Ask your hostess for small portions to take home of your favorite dishes, rather than overeating them at the event.  She will be flattered, and you’ll get to truly savor the dish when you are not stuffed and uncomfortable.
  6. Take exceptional care of yourself in the days leading up to and in between the holidays.  Eat well, get enough sleep, keep sweets to a minimum, and maintain your exercise outine.  Even if you are busy with preparations, stop right now and include an exercise break each day on your calendar, even if it is only twenty minutes.  On Thanksgiving Day, move your body: get some exercise in first thing in the morning or play a physical game with the family. Sledding, football, hide and seek- play a game that makes you move.

Change your mindset from “holiday time is so difficult” to “holiday time is so exciting.” Although there are lots of special events, there are many more days that are business as usual.  As long as you’ve been following Tip #6, you’ll get through without extra pounds or a nervous breakdown!

Hope this is helpful! Wishing you and your family the best…

With love,

Jamie

 

Filed Under: Health, Weight Loss ·

Make a Gratitude Adjustment

November 10, 2011 by Leave a Comment

Happy November!  With Thanksgiving around the corner, I am reminded of how grateful I am for each of you — for the work you do, and the people you are.  Thank you for giving me a reason to love my own work and get inspired by you every day!  This month, it seems fitting to focus on what we are thankful for, so I challenge you to a “Gratitude Adjustment“.

You might be thinking, “Ok, but I am already grateful about a lot of things!”  Good!  That means this month you can go deeper and be more grateful about more things more often!

I’m calling this challenge a Gratitude Adjustment because, just like our attitudes, gratitude is a choice.  When we are in a situation that doesn’t easily bring out our gratitude, we can still choose to find the good in it instead of just giving into everything unpleasant and challenging about a situation.

I believe that gratitude is core to our success in all areas of our lives.  Research even shows that being thankful impacts our health.  Thankful people:
•sleep better
•exercise more
•are more content, and
•engage in more pro-active self-care behaviors

There is a magic with gratitude that helps make us happier, healthier, and more productive — all components of success.

Ask yourself EACH DAY this month:  ”How can I step up my level of gratitude?” then take action!  (Hint: sharing your gratitude exponentially increases it — share it here, and with others around you!).

With love,

Jamie

Filed Under: Health, Mindset ·
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