Fresh Starts in the New Year

Fresh starts are great and with 2015 here  it’s time to think about what you want for the coming year.

Did you know!!  Jan, 2019, millions  will arise ready to go and be so excited about there goal of getting fit.   Sad but true by the end of January, a whopping 95% of those people will  have failed at those New Year’s resolutions for one reason or another.  We are not going to let you be one of those 95% not this year!!  THIS IS YOUR YEAR!!!!!!

if it’s 10, 30, 60 pounds or even more you want to take off how are you going to do it??
Here are some simple tips to get you started in the right direction.

1. Write it down!! Write it down!!  I can’t stress this enough!!

Map out how you are going to reach your goal. Set goals you can reach. I really do believe if your goals are not written down they are just dreams. When you write them down and put them somewhere you can see them it will set off events that will change your life.

2. Join a support group.

Weight does not just come off. You have to work hard and will need to be accountable. Join a support group where others are striving to reach weight loss goals. Take off pounds sensibly has worked for me. I also have many friends that have been to Overeaters Anonymous. You can find help in face to face meetings or on-line.

3. MAKE A VISION BOARD!

You need to have a clear vision of your goals!  You can feel free to let your imagination wonder as you create your future on this board.  This will help you create what you want from the inside and you can see it daily.

You will need a poster board. You can add sayings and pictures cut out from magazines. Healthy foods, Pictures of people near your ideal weight or even a picture of yourself at your ideal weight. Don’t hold back. You can put pictures that represent you and your dreams. Envision yourself and your new life and make this vision board all about your future.
Now place your board you will see it every day. If you look at it daily it will leave a imprint in your subconscious mind and you will make your board into reality.

4. IT’S BACK TO TO THE BASICS WITH EATING. EATING HEALTHY AND OFTEN IS THE KEY.

During the holidays it is easy to get out of the habit of eating right. Get rid of the junk food.   6 small meals a day!!  Click here to see a sample of what I eat and how I lost the 100 pounds!

5.  Get involved in a weight loss challenge!!

Taking on a new year challenge can help you kick start your goals. Weight Loss Wars is a good one. I have a few friends that did this last year and had great results.

6. You will need to exercise.

Get a workout DVD. There are so many good ones your selection is endless.  If you live locally and you love group fitness give  Elevate Studio a try!!   Great prices and you will love gaining support from other members. It’s nice for accountability. If your gone you may just get a call from a co- fitness partner and that is a great way for others to show they care.

Most important thing to remember is consistency is everything. Working out as often as possible will bring great results.

7.  Most of all believe in yourself.

You can do anything you set your mind to if you believe in yourself.  Join me on Facebook to get motivated and stay motivated and to share what is working for you!  We are in this together!!  Click here “Get up and Get Moving” on Facebook

Let’s talk Childhood about childhood obesity

obesity month

In the past four decades, obesity rates in the United States have soared among all age groups.  This rise in obesity rates has affected our youth in alarming fashion. Childhood obesity has increased more than fourfold among those ages 6 to 11. One in 3 children in the United States is overweight or obese. Childhood obesity puts kids at risk for health problems that were once seen only in adults, like type 2 diabetes, high blood pressure, and heart disease.

Whether your child is at risk of becoming overweight or currently at a healthy weight, you can take proactive measures to get or keep things on the right track.

Set a good example.  Make sure you are getting the exercise you need and that you are eating healthy.  Invite your child to go on a walk or bike ride and support exercise as a family

Have healthy food in your home.  Kids eat what is offered and what is provided in the home.  Make sure to have healthy food on hand for snacks and cook healthy meals for your family.

Click  HERE ON KIDS EAT RIGHT and you will find ton’s of good tips to set up a healthy environment in your home. You don’t have to be a Diabetic to eat healthy recipes. That’s are they really are crated with less carbohydrates. Everyone would benefit from eating these types of meals.

Click here Diabetic Recipes Pinterest..  I love my collection of recipes and still add to it to this day!!

With Walktober right around the corner start thinking about the challenge you want to give your family.  Walk at least once a day  with purpose as a family.  Make a 30 day goal to get your exercise in and walk instead of doing what your normally day.  Waltober is so known about that I think you will see people around town taking on the challenge.  It cools off in Oct but before it get’s too cold it’s nice to be able to get some exercise in Oct.

National Get Fit Don’t Sit Day

Here we are in May!!  I love the month of May. Not only because it’s my Birthday more so because it’s spring!!  Everything is starting to turn green and beautiful! The days are starting to get longer and warmer.  I love to take long walks on these beautiful days!!

May 2nd is the American Diabetes Association’s annual National Get Fit Don’t Sit Day!!  

This day is a day to bring awareness to how we need to “Get Up and Get Moving”!!  It is actually dangerous for our bodies to have prolonged hours of sitting.  It is so important no matter what your job is that you take time to focus on moving throughout the day!!  Research has shown that  sitting for very long periods of time can increase the risk of many health complications.  The American Diabetes Association has recommended that we move around for three or more minutes and doing some type of light physical activity.  This can include walking, stretching or leg extensions every 30 min.  Exercise is so important and our bodies need to MOVE often!!

I love that every year thousands of businesses and organizations including myself download the ADA’s e- took kit to participate in this National Get Fit Don’t Sit Day.  I have spoken at events on this day and it’s so neat to see a office bring in a yoga or Zumba instructor so their employees can take breaks and do a 20 min class.  This movement has been an inspiration to me because many companies are stepping up and providing time for their employees to get in some movement during their work day.  Some companies are making it a day where they work a 6 hour day with breaks throughout the day for movement and then at the end of the day their is a organized walk.

Here are a few tips you can incorporate  more moving during your work day:

  • Eat your lunch with part of your lunch break then take a walk with the rest of your break.  I worked for a Dr. for 7 years and I always loved CA for it’s weather.  Pretty much year round I could take walks during my lunch break.  I did this for years.  I found a lost dog one day when I was out walking I turned it in to the pound and left my phone number just so I could know the dogs owner got their dog back.  The owner called me with joy in her voice with a big thank you for taking her lost dog to the pound.  She asked me if I lived close by and I said no but I work close by.  I told her I walk on my lunch break every day and the day I found her dog I was out walking on my break.  She asked me if she could pay me to walk her dog every day.  She shared that her and her spouse were gone so much and they just have not had time to walk her dog.  I thought about it and decided I would enjoy dog walking. I was walking anyway so I did not need to be paid.  This sweet dog became my friend and I walked him a good 2 years until I had my first child. I love sharing that story because who knew I would end up having a sweet dog to walk every day.
  • Get some stretching in throughout the day. Nothing feels better then a good stretch.
  • Set an alarm for every 30 minutes so you can stand , stretch or walk.
  • If you can get a exercise ball to sit on instead of a chair.  Some employers are providing these as options.  It will engage your muscles and is way better then sitting in a chair.
  • Walk instead of driving.  If you have any errands that are within walking distance walk!!
  • Park far away from the store.  Doing this will give you extra steps to get your walking in.
  • Learn and do chair exercises.  There are a ton of youtube videos that teach you how to do chair exercises.  This is a great way to move without even getting up.

These are just a few ideas. Most important is that your moving more sitting less each and every day!!

Aloe Vita

Healthy Find-
My daughter originally introduced my family to Aloe Vita ~ Organic Aloe in Pure Water.  .  I LOVE IT!!!

They even have a Aloe Vita Zero in Green Grape and in Mango! I love when a company sells a diabetic sugar free version of the same drink it sells.  Many don’t in the Aloe family but Aloe Vita does.  Best price for these drinks are at Winco!!  a 12 pack is 10.98 other places sell them for much higher.  On line I found them at Amazon 19.95 for a 12 pack. That is a lot more compared to Winco but I did compare the ones sold on Amazon and they are about the same as other Aloe drinks out there.  Other online stores are charging 24.00 for a 12 pack.  Look at other stores when your out and about I am sure they sell them all over by now.  We just love them!

Benefits Of Aloe 
* Promotes Heart Health
*Supports The Immune System
* Reduces Inflammation
* Helps Control Blood Sugar
* Helps Fight Cancer
* Detoxifies The Body

National Nutrition Month!!

March is National Nutrition Month.  Every year I love to see what theme the Academy of Nutrition and Dietetics choose.  This year the theme is “Go Further with Food.” I love this years theme.  It reminds us to go back to the basics and bring healthy food back into our life.  Get rid of the processed food and go further with fresh and non processed food.  Our bodies are not meant to take in processed food.  Use sparingly if you do use processed food.  With a good mindset about food and planning out healthy meals for us and our families I believe we will be able to Go FURTHER in life with more energy  Start your day out with a healthy breakfast and make sure you get in a good healthy lunch. Make a dinner the center point to re connect with your family.  Using healthy food so everyone stays healthy and feels the energy that good food can provide.

I have been so much better this year with planning out meals and knowing what is in my re-fridge so food does not waste.  Incorporate vegetables as a big part of your diet. It’s such a great way to live.  I am not so big on fruit as I am on veggies due to my diabetes.  Since I do not take medication and I control my numbers by what I eat my fruit intake is low so my numbers stay low but if you don’t have diabetes you should make fruit and veggies a good part of your diet.  I love apples and they are in the low index group of fruit so you will see me eating apples and berries.

Let’s see how far we can go by changing up what we eat and paying better attention to adding healthier foods into our diet.

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