Opportunity, Oatmeal and...FIT TIP (#120)

About 6 weeks ago I was presented with an amazing opportunity.
I accepted.
I have since stepped out of my **working girl** comfort zone. Way out.
Now I am seriously considering turning one of the guest rooms
**the very one I was considering turning into a fitness room**
into a home office.

I adore this memo/bulletin board...



...and these accessories.



Simply love this light fixture & chair.



Ahhh...rug love! And, I already have this desk.



Or I could just do this with the closet. **and still bring in the fitness equipment**




FIT TIP (#120): The Heart-Smart Whole Grain
An easy way to significantly lower your cholesterol is to eat whole-grain oatmeal daily. The fiber in oatmeal forms a gel that slows down your body's absorption of cholesterol.

Remember...choose one that's low in sugar (one gram per serving), such as Quaker Weight Control Instant Oatmeal.

Also...to satisfy your sweet tooth, top the oatmeal with a handful of antioxidant-heavy blueberries.

Bonus...people who eat oatmeal for breakfast tend to stay full all morning and consume less at lunch, due in part to the protein and fiber.



Words for the Week
{1.17.2011}
peace. it does not mean to be in a place where there is no noise, trouble or hard work. it means to be in the midst of those things and still be calm in your heart.

New Baby, New Word...and FIT TIP (#119)

My second son has a second son!Holden was born on January 3rd, Gavin's 2nd birthday!
Love you, Rachel & Jordan and your two precious chunk-a-lunks!

My word for

is INTENTIONAL

-adjective
1. done with intention or on purpose; intended.
2. of or pertaining to intention or purpose.

-Synonyms
considered
intended
voluntary
advised
planned

-Antonym
accidental

I like that the opposite of the word I am choosing to focus on in this new year is ACCIDENTAL.

I do not want to live life accidentally.
For example, I do not want to accidentally eat 500 too many calories a day. If I eat 500 extra calories, it will be an intentional choice. Considered. Planned.

Now, with that being said, I do believe in spontaneity...you know what they say about it being the spice of life, etc. I believe in spice! I just don't believe in living spontaneously day to day. You know, BALANCE. **as in my 2010 word**

Welcome 2011. I look forward to you!



FIT TIP (#119): Spray Calories Away
Avoid a heavy hand with cooking oil. Use a sprayer like Misto (misto.com) or an olive or canola oil spray from Pam. A two-second spritz is roughly one-half teaspoon of oil...100 calories fewer than the 3 teaspoons that could end up in your frying pan.


Words for the Week
{1.10.2011}

I've Been Asked...and FIT TIP (#118)

Recently I've been asked...
**I know what some of you are thinking, wink wink**
three things by people who read my blog.

Just in case you may be interested, I've decided to share the questions and answers. **in no particular order**

Question #1: What is my word for 2011?
Answer #1: BALANCE was my word for 2009 and I loved it so much that I wanted to keep it for 2010, and so I did. I focused on BALANCE **for two years** in various areas of my life...and it did make a difference. Thank you, BALANCE!
I am choosing a new word for 2011. I have it narrowed down to 2, and when I decide **in the next few days** I will share. I like the idea of putting it "out there"...silly, huh?

Question #2: How come I don't share recipes anymore?
Answer #2: Bottom line, I don't cook that much these days. Does that sound pitiful? Because it's not!
"Someone" feeds me...almost daily. Sometimes we eat out **okay, we eat out a lot** and sometimes we eat in, BUT he cooks way more than I do. How amazing is that? Very!

Question #3: I just decided to save this one for another day, another post. It's loaded...and personal, and my palms just became sweaty.
Answer #3: Soon.



FIT TIP (#118): Instant Benefits
Within minutes of launching into your workout, changes in the body are seen. Your heart rate increases, and blood is delivered to your muscles. You start burning calories for fuel. And you get an almost immediate mood boost.



Words for the Week
{1.3.2011}
"Go confidently in the direction of your dreams! Live the life you've imagined." -Thoreau

Ramping Up Resolve...and FIT TIP (#117)

Just read a timely and inspirational article. It had me at the first sentence:

If you want to eat well or save money but keep falling off the wagon, take heart; You can strengthen self-discipline, just like a muscle.

I fell in love right then and there. Food for thought while thinking about a new year...you know, resolutions/goals. I decided to share a condensed version of the article.

Statement: "I wish I could resist splurges."
Strategy: Shop on a low-stress day. The greater the number of difficult decisions you make, the less willpower you'll have. For example, a morning spent hatching a complex plan at work, is likely to weaken your resolve when it comes to those pricey pumps.
Road Test: If you must run errands when life is nutty, use lists to simplify decision making.

Statement: "I wish I could stay on task."
Strategy: Fuel up to focus. People who eat before a self-control challenge perform better. A breakfast composed of protein and complex carbs, which break down slowly to provide several hours of energy, gives you mental stamina to say no to distractions.
Road Test: Eating a couple of eggs and whole-wheat toast helps with consistency--no fidgety fits and starts.

Statement: "I wish I could maintain a workout routine."
FIT TIP (#117) WILL **to the** POWER
Strategy: Pursuing too many acts of willpower at once makes it tougher to succeed. Better to introduce one new behavior at a time and keep it up for a couple of weeks, so it becomes ingrained, requiring less conscious effort.
Road Test: For two weeks, postpone other healthy initiatives and focus on an exercise program, which gets easier. Soon you've incorporated workouts into your schedule and it's almost a hassle to skip it.
That's not willpower; it's a habit!

Happy New Year, friends!



Words for the Week
{12.27.2010}
"Dost thou love life? Then do not squander time, for that is the stuff life is made of." -Benjamin Franklin

Fa La La La Facts...and FIT TIP (#116)

Tinsel Time Truths:

1. My **half-priced** Hope is on display **above**.

2. Christmas is **only** 5 days away AND...


3. I do not have to step foot into another store between now and then. **I am ready!** BUT...

4. I will be stepping into a few more stores, for "extras". That's how I roll. **year after year**


5. I watched "White Christmas" yesterday. **a seasonal must, for me** Danny Kaye and Vera-Ellen dance the DWTS pros under the table!

6. I have been singing "Sisters, Sisters" for the past 24 hours. **thank you, Rosemary Clooney and W.C. cast** Also fact, I have 4 awesome sisters, and we may sing that song now and then...maybe.


7. Various holiday parties are fun. A lot of fun, BUT

8. Intimate celebrations are the best!

Final Win-It Tip **from top athletes**
for Fitness Strategy 2011

FIT TIP (#116): R&R
Athletes build rest into their schedules to avoid burnout and injury.
There's training and then there's over training. The former moves you forward toward your goal; the latter sets you back and potentially sidelines you.

You can't expect to live at your peak when you're exhausted, TRY:
working in micro breathers to do something mindless throughout the day. Taking brief mental holidays during the day means you're less likely to turn to unhealthy activities **Cheetos and junk TV** later.




Words for the Week
{12.20.2010}
"I will honor Christmas in my heart, and try to keep it all the year." Charles Dickens

Evergreen...and FIT TIP (#115)

"The evergreen!--How beautiful, how welcome, how wonderful the evergreen!" -Jane Austen
One of my favorite things about this season, the Evergreen. Some charming outdoor images...





















Continuing my Fitness Strategy for 2011...
another (#4) Win-It Tip from Top Athletes

FIT TIP(#115): Talk a Big Game
No one ever wins by believing that they can't. Top athletes are known to pump themselves up with positive self-talk.
Repeating "I can do this" to yourself is a way to replace the negative thoughts that pop up when you're under pressure. It helps you to focus on what you can do rather than on what you fear you can't.

Try this: Every time your internal voice goes rogue, counter it with a cue statement--a brief phrase that shuts down the critic, such as "I'm strong and in control" or "it's not a problem."



Words for the Week
{12.13.2010}
"He who has not Christmas in his heart will never find it under a tree." -Roy L. Smith

Christmas Comfort...and FIT TIP (#114)

The most wonderful time of the year
is here.

And the busiest most hectic **and for some, stressful** time of the year.

While decorating, baking, wrapping, etc.
there is no reason to sacrifice fashion for comfort.

PajamaJeans...have you seen the commercial? Basically, flared jeggings.
The ad boasts: "Just because you're busy doesn't mean you can't look sharp! Put your best self out there and wear your PajamaJeans!"

But I think the line that sold me **I kid** was: "Feels like sleepwear but looked too good to keep hidden under the covers" followed by "Look put together all day long".

And if that's not enough, tada--constructed of DormiSoft fabric. If that doesn't say comfy, then certainly the fact that there are no buttons or zippers **only rivets** surely does!

If you own a pair, I do not judge. And if so, please **pretty please** leave a comment with your recommendation.



Imagine them paired with your very own Mega Moon Mood Hopz.
One size fits all.

"They aid in the development of balance and coordination. They are easy to use and bounce like you are on the moon...strong light-weight plastic inflated balls give you an anti-gravity bounce." Fantastic, right? Fashionable, wrong!

If not for yourself, maybe for that "special someone" on your gift list?




Win-It Tip (#3) from top athletes---FITNESS STRATEGY 2011

FIT TIP (#114): Breathe Through It
Athletes control their breathing to center themselves and fend off nerves, anger, or other distractions that can undermine their game.
When you consciously inhale and exhale slowly, your focus automatically turns inward and your mind and body relax.

Try this: With your eyes closed, breathe in through your nose for a count of five, hold for a count of two and exhale through your mouth for a count of seven. Pause for two seconds, then repeat until you feel serene. **This is one of my clients favorite "exercises".



Words for the Week
{12.6.2010}
"Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful." -Norman Vincent Peale

We All Fall Down...and FIT TIP (#113)

Texas, a huge pile of autumn leaves, and 3 little dudes.
Good times. Better than good. **Stone, Dallen and Gavin**
Well worth picking leaves out of hair and clothing the rest of the afternoon.
Thank you November...you were a blast!


2011 Fitness Strategy--borrowing win-it tips (#2) from top athletes

FIT TIP (#113): Picture Victory
Visualization is the key to getting your head into the game, according to many top athletes. Mentally going through the motions accustoms our body and mind to how something is done.

Try this: What is it that you want to accomplish? Find a comfy spot where you can sit for five minutes every day. Next, imagine the action in detail. The more senses involved, the more the image will be etched in your brain.


Words for the Week
{11.29.2010}
"The art of being happy lies in the power of extracting happiness from common things." -Henry Ward Beecher