Resolution Solution

A new year and a new opportunity for change. Yes, of course, we can make healthy positive changes anytime we want. The New Year, however, is that wonderful opportunity to seize the potential. Positive change. Movement toward more healthful living...

Here are some tips to ensure success this year if you decide to take the leap of faith:

You must firmly believe that change is possible. Volumes of psychology research all suggest the same thing. Self efficacy is the root of real behavior change. It is one thing to want it, but it is vital that you believe you can. Read on for how to make it happen for you.

1. Only make one or two resolutions. No one is capable of making large volumes of change all at once.

2. Develop a detailed plan. Write down how, when, how much/little, where, why, and most importantly WHO is affected by the change.

3. Make sure your plan involves step by step processes and support systems. Who and what is going to assist you? Enlist in help of the people who want you to succeed, no one can do it all themselves.

4. Be honest on who and what will cause you to backslide. Remove as many obstacles as you can, and recognize that not everyone wants you to be successful. That's their problem, not yours.

5. Hire a professional. Invest in positive change. Whether it is a personal trainer, nutrition coach, counselor, golf/tennis pro. Take advantage of their knowledge and skill set.

6. Get moving! Procrastination never leads to positive anything! :)

Good luck everyone, and let me know what I can do to help!

Fitness Begins with your State of Mind!

I know people who look great, yet they are miserable. They exercise religiously, eat perfectly, they look amazing, yet never have anything nice to say about people or things. Their relationships are superficial and their soul is empty.

I also know people who drink like fish, smoke like chimneys, and laugh like Santa. They brighten every room they walk into. They love people and people love them. They will go to the ends of the earth for their friends and their life is full.

Who has a better quality of life, do you suppose??

Most of us fall somewhere in between. Our intentions are good to eat right, hit the gym, and honor our responsibilities, but we just aren't perfect.

I have never been more certain that fitness, health, and wellness begin with a state of mind.

If you like yourself, then you like other people, and other people like you. You are healthy.

If you allow yourself to skip the gym to meet up with a friend you haven't seen in a long time, eat food and drink a cocktail, and leave your meeting with a long hug and a promise not to let so much time pass. You are healthy.

If you have 100 things on your to do list, yet understand your priorities, you are healthy.

Life is about balance, and wellness is a reflection of your life. Take good care of yourself so you can be around to enjoy it.

Workout, eat healthy, be thankful, and be nice! The rest is gravy. The airbrushed models in the magazines aren't any more fit than you are upstairs... where it counts.

Be well!

Get moving!

On the days that you feel the least motivated to exercise are usually the days that you need it the most!

I have always said that the hardest part of any workout is getting started...

Think of it like this: A freight train moves very slowly at first, but as it begins to build momentum, it moves faster and more efficiently. If you are just getting started or restarted with exercise, you must start slow at first to avoid injury. Do not place pressure on yourself to do anything other than show up. So show up.

As you develop a consistent, healthy plan, you will begin to notice changes in every aspect of your life. You eat better, you sleep better, you manage stress better, you FEEL better. All because you got started and kept going.

Just go. Yep you are tired, so are we all. Yep, you could be doing other things and you don't have time. Join the club. An hour of your time most days of the week, however, pay dividends that increase exponentially over time.

You definitely don't have time for a heart attack or back surgery...last time I checked those things were preventable...just sayin...GET MOVING!!

What is for Breakfast?

PROTEIN!

If you do not ingest protein in the morning, you will set yourself up for a sugar cycle all day long.

Sugar cycle is the always kinda hungry, tired, crabby, need caffeine again, cycle.

Protein should be minimally present in quantities over 10 grams for each meal, but even more at breakfast.

For Breakfast, more is better.

In our house, smoothies rule the kitchen in the morning! (29 grams per scoop)

Other ideas include eggs or omlettes, cottage cheese, protein pancakes, and last night's leftovers.

EAT YOUR PROTEIN IN THE AM SO YOU AREN'T TIRED ALL DAY!!!

Fast, easy, healthy, and inexpensive food for a big family or teenagers...

Baked Rigatoni

Cook up a box of Rigatoni or other large firm pasta according to package directions. Rinse in cold water and drain well. Place in bottom of 81/2 x 11 pyrex dish. Whole grain preferable, of course.

Brown a package of ground turkey on the stove top, cooking thoroughly. Drain excess juice except for a little and pour over top of noodles. Spread evenly.

In the blender, pour in your favorite jar of spagetti sauce and 1/4 bag frozen spinach. (Do not let the kids see you do this!) Blend on low until consistent color. Pour over the top of pasta and protein.

Bake in the oven on 350 for 10 min. (I cover with tin foil at the 5 minute mark.) Turn off oven and sprinkle mixture with mozarella cheese and let sit in the oven until it is a melted mess of deliciousness!

Salsa chicken

Easy and yummy...

1 frozen boneless chicken breast per person

(I make extra for left overs and to make burritos with later)

lay them out in a pyrex baking dish and cover each one with 1/2 cup of your favorite salsa.

Bake in oven at 375 for about an hour or until bubbly. The water from the frozen chicken breasts and the salsa keeps everything moist.

Turn off oven. Sprinkle chicken with shredded cheddar/jack cheese and let sit in oven for a few minutes until cheese is melted.

I serve this with rice and beans.

Bonus: the whole house smells amazing as it's cooking and everyone will eat it.

Sunday prep

Each Sunday, carve out a little time to get meals organized for the week.

Wash and cut up fruits and veggies and store them in the fridge. I always have a veggie tray handy.

Pre-make sandwiches for lunches.

Fire up the bbq or oven and get meat cooked for salads and dinners.

Make super size salad that will last a few days.

Pack leftovers into single serving containers, and then bring them with you for lunch. Or throw them in the freezer for another day.

Get organized! Remember, last minute food choices are usually never good ones!