Wednesday, December 29, 2010



Last week we focused on becoming aware of yourself and what you eat-discoveries that will be extremely important for you. One day you’ll suddenly be conscious that you're listening intuitively to your body’s needs and at that point, food will become a pleasure and will no longer control or threaten you.


You may feel that you have no idea what your passion is or even how to find it. Have you ever heard the saying” you can’t see the forest for the trees”? well, many of us have wandered down a path that led us so deep into the forest that we felt lost and unsure. We’ve completely lost our bearings and don’t even know where we are anymore.

Passion isn’t to be confused with obsession or unbridled intensity, nor is it about sexuality. To live with passion is to “move to the beat of your own drum”- to face fear and do it anyway!

Discovering and following your own way can feel frightening; and you may feel guilty, afraid, or even too proud to admit that you are on the wrong path. Fear holds most of us back- but conquering it appears harder than it actually is. Simply facing what frightens you is the biggest step. The alternative is to live a life not fully lived, leaving you feeling stuck. Helpless, waiting, and wondering. I’ll often tell my clients to fake it till you make it”. Imagine someone you admire and ask yourself what choice she or he’d make in your same situation.

I want you to get out your journal . Relax in quiet spot without distractions( no phone, t.v, computer, etc..) the first thing I want you to think about is how you want to feel.. Scan over words and write down whichever ones intrigue you. Without judgement or justification, simply notice the words that most inspire , soothe, fascinate, or excite you:

Abundance, acceptance, accomplishment, achievement, acknowledgment, adoration, adventure, affluence, ambition, appreciation, ability, assertiveness, attractiveness, awareness,balance, beauty, belonging, bliss, boldness, bravery ,brilliance, calmness, celebrity, charm, cheerful , cleanliness, clear-mindedness, cleverness, closeness, comfort, commitment, compassion,confidence, connection, consciousness, consistency,contentment, contribution, conviction, coolness,
courage, creativity, curiosity, daring, dependable
desire, determination, devotion, devoutness, dignity, directness, discipline, discovery, diversity, dreaming, dynamism, eagerness, ecstasy, education, effectiveness, efficiency, elation,elegance, eloquence,empathy,encouragement, endurance, energy, enjoyment, entertainment,enthusiasm, excellence, excitement, exhilaration,experience, expertise, exploration, expressiveness,extravagance, faith, fame, family, fashion, fearlessness, feistiness, ferocity, fidelity, fierceness, financial independence, firmness, fitness, flexibility,focus, fortitude, frankness, freedom, fun, generosity, gentility, giving, grace,gratitude, gregariousness, growth, harmony, health, heart, helpfulness, heroism, holiness, honesty, honor, hopefulness, humility, Imagination, independence, ingenuity,, insightfulness, inspiration, integrity, intelligence,intensity, intimacy, intuition, intuitiveness,Inventiveness, joy, justice, keenness, kindness,knowledge, leadership,learning, liberation,liveliness, logic, longevity, love, loyalty,making a difference, mastery, maturity, mindfulness,modesty, motivation, mysteriousness, neatness, open-mindedness, optimism, order, organization, originality, outlandishness, passion, peace, perceptiveness, perfection, perkiness, perseverance, persistence,persuasiveness,philanthropy,piety,playfulness,pleasure,poise,
productivity,professionalism, prosperity,prudence, punctuality, purity, realism, reason,reasonableness, recognition, recreation, refinement, reflection, relaxation, reliability, resilience, resolution, resolve, resourcefulness, respect, rest, restraint, reverence, richness,, sacrifice, sagacity, saintliness, satisfaction, security, self-control, selflessness, self-reliance, sensuality, serenity, service, sharing, shrewdness, significance, silence,stillness,simplicity, sincerity, skillfulness, solidarity, speed, spirit, spirituality, spontaneity, spunk, stability, stillness, strength, success, support,temperance, thankfulness, thoroughness, timeliness, tranquility, transcend'valor, victory vigor,virtue, vision, vitality, vivacity, warmth, watchfulness,wealth, willingness, winning, wisdom, wittiness,wonder, youthfulness, zeal.

As you look over the words, say out loud, I want to feel_______ and say each word in your list to see if your body speaks back to you. Ask yourself , Does that really light me up? Is that specific emotion really important to me? And compare and narrow it down to top 10 words - these words should be the ones that most captivate you.

Remember it is not how you are going to get there but why you want to get there that is more important and how you want to feel.

Why do you want to lose weight? Etc.. Once you discover how you want to feel, it makes figuring out what choices you need to make that much easier!

Deeper questions to think about:

When you think back over your adult life when were you the happiest?
What made you feel great about yourself when you were a kid?
What hobbies or activities did you love?
When do you feel true joy?
Will getting in shape make you happier? Why haven’t you done it before now?
Why do you want to be in better shape?
What are you most afraid of in life? What has that fear cost you?

These are your burning desires and could include things such as: "I want to feel sexy and confident. I want more energy or to feel proud of myself. I want security and well-being. I want to live a long and healthy life," and so on,burning desires are different from your goals-they're why you want to accomplish something, so they strengthen the intensity of your focus.
These burning desires must be written down. Once you've done so, make a photocopy of your list tape it up where you'll see it every day, such as beside the toilet paper holder or on your bathroom mirror. Read it daily, or anytime you're feeling discouraged or disheartened.

Things always seem harder without purpose. It's a strong, burning desire gives us the drive to succeed.
Having a goal helps you create an effective plan of action because it just the right amount of pressure needed to actually accomplish the aim! Goal setting requires thought, keeps you on track,you stay focused. Although life is full of unexpected,without direction you'll simply coast along, wondering what you should be doing.
Goal setting is vitally important to setting your life In motion and getting the ball moving! Your goals for the next 12 weeks should be challenging


Summary of Week Two: Passion


• Choose natural, "dark-colored" fibrous fruits and vegetables such as berries and salads; and avoid white colored" carbohydrates such as white potatoes, white bread, white rice, white sugar, and white pasta.
• Try to eat three healthy meals and two snacks every day.
• Start tightening and toning your muscles with your boot camp workouts

• Create your list of Burning Desires and your Self-
Proclaiming Declaration, and refuse to bring attention
to your weaknesses.

• Discover your path. Begin by figuring what revs you
up, without judgment or justification. You don't need
to know how you're going to get there yet. First you
need to know where there is....

Monday, December 20, 2010


This week is about Awareness

It is important for this to work that you write down in a journal your discoveries...

Step 1 Figure out what you crave

Many clients complain to me that they eat well and or exercise but still can’t seem to lose their bulge. Haven’t we all know those who exercise for hours or who’s constantly on diet and never looks any different...It’s not about working hard, it about working smart. Understand what your body needs to excel at optimal levels. In order to discover the right formula for your body, you must become conscious of your current eating habits and coping skills. Are there certain times of day when you fell tired, or there types of food you always seem to crave? By answering the following questions you may be able to identify some of your food weakness and start making healthy changes in your diet.

1. When you go to movies , you prefer

a. Candy, chocolate, or popcorn
b. Nuts or beef jerky
c. An alcoholic drink before or after movies

2. A late-night treat might include

a. Cookies, chocolate, cake, ice cream, cereal, french fries,crackers
b. Chicken wings, cheese, cold cuts, yogurt, or nuts
c. A nightcap glass of wine

3. If you rushed into the house hungry and grabbed something quick, you’d pick

a. Apiece of fruit, glass of juice, a soda , cookie, candy bar, bread, muffin,some chip
b. Cheese, meat, yogurt, or peanuts
c. A beer or glass of wine

4. Your favorite part of a traditional thanksgiving or Christmas dinner is the

a. Cakes, pies, potatoes, pasta, yams, or stuffing
b. Turkey, ham, roast beef, or gravy
c. Toasts you make with the family or friends

5. Which would be the hardest for you to give up completely for one month?

a. Comfort foods such as ice cream, cake, chocolate, soda, fruit, pasta, bread, potatoes, cereal, or chips
b. Seafood, red meat, pork, poultry, eggs, cheese, or luncheon meat
c. Alcohol

If you predominantly answered (a) you crave carbohydrates. Although vegetables, and fruits should be the staple of a healthy diet since that is where we get all our vitamins and fiber. Too many of us are eating an exorbitant amount of carbohydrates, with far too much coming from refined sugars. Refined sugars, such add those in candy, soda chocolate, sauces, dressings, condiments, and cookies and are easily stored as fat: similarly, white bread, white rice, and white potatoes are high in starch and are also easily stored as fat. The appetites even if the product is labeled no or low fat... the are more people eating fat free foods and gaining weight –than ever before because they tend to overeat them thin king they are healthy.
If you answered (b) mostly you crave protein. It is essential and it speeds the metabolism and has little effect on insulin production. It is the building blocks of lean toned muscles... Although protein isn’t easily stored as fat, the saturated fat in many dark meats and mil products is. Here no or low fat is vital choices.
If you answered mostly( c). you crave alcohol. Alcohol slows your metabolism and is a depressant. It has nearly 2 x amounts of calories of carbs and protein –one glass of wine a day will put on extra 10lbs per year! Alcohol increases risk for cancer especially breast cancer in women. It is also dehydrating-it can make your eyes, face, and hands appear puffy and give your skin a bumpy fat like cellulite on skin. It also lowers will power and can sabotage your good eating habits

Ste p 2 Become aware of your eating patterns

The key to becoming healthier understands your relationship you have with yourself. Before you can manifest positive changes, you must first figure out where you are right now and how you got there. Self awareness…and it the first step towards discovering if food plays more of a role in your life than to feed your hungry tummy.
Here are some questions to help you think about awareness

• Do you eat breakfast daily?
• Do you eat within two to three hours of bedtime?
• How long to you go between meals?
• Do you eat foods simply out of habit?
• Do you crave junk food at certain times of the day?
• Do you feel that specific foods go hand in hand with certain events, such as movies and popcorn, beer and baseball games?
• Are you an emotional eater?
• Do you eat out of boredom?
• Does food provide you comfort when you’re upset or stressed?
• Do you feel tired a lot, especially by 2 or 3 in afternoon?
• Do you have bowel movement daily without aids?
• Do you take heartburn meds such as Tums?
• Do you feel bloated by the time evening comes?
• Do you have PMS?
• Does alcohol make the good times better and bad times better?
Now think back to your childhood or teen years and look at your family. See if your choices now simply continue those patterns and support those beliefs:
• Was dinner a celebration, a time to come together each night around table, where you bonded with your family and ate healthy meals?
• Was it first-come, first served land could you eat whatever you wanted
• What was the emotional atmosphere like in your home as a child?
• How did your parents comfort themselves when they were upset or stressed out? How did they comfort you? How did you comfort yourself?
• Was fast food a staple of your diet?
• Did you learn poor eating habits from your family?
• Did your parents exercise? Where they in shape?
• What do you remember being told about your body?
• Was your family overweight?
• Did you eat out of boredom?
• When did you struggle with your weight or body image and what was happening in your life
• Did you have a rough childhood or teenage life

Please don’t get me wrong here... I don’t want to suggest that every person out there who has body fat to lose has deep emotional issues, or that anyone who eats a bowl of ice cream or glass of wine is repressed or on a verge of a breakdown. Sometimes you wake up and feel rotten for no particular reason, be it lack of sleep, PMS, a virus, or extra workload. You just need to accept that you periodically feel blue-it isn’t a life shattering event. A hot cup of coffee and chocolate bar can occasionally work wonders, and even a super sized hamburger meal or banana split isn’t the end of the world, but I want you to consider the possibility that food may play more of a role in your life than you realized...

Ask yourself

• Do you eat when you really need sleep?
• Is it harder to stay on track at night when you’re tired and physically drained? Do you binge when you’re on your period or ovulating?
• Do you feel a lack of self restraint when faced with a decadent meal?
• Are you an all or nothing kind of person- that is strict on your diet , then after one night of too many food or alcohol, you give up completely?
• If you love the taste of something, do you continue eating it after you are full?
• Do you listen to your body’s true desires?
• How do you feel an hour after eating too much or when you’ve gone too long without meal?
• Do you feel you deserve a treat after you have been good?
• Are you bored and feel you are in a rut?
• Are you pursuing your dreams

Whenever you feel as though something outside of yourself has a hold over you, you’re oppressed by it? Too often your sense of power with statements such as I can’t live without it. The realization and acceptance that you can and will live as long as you have yourself... is empowering...In retrospect, temporary abstinence from anything is actually liberating, even though it’s tough at the time. You’ll discover how strong you really are. The thing you thought you couldn’t live without is now an occasional want, not a need. Once you relinquish any dependency-whether on chocolate, mashed potatoes, wine, you can begin to truly enjoy it..
Step 3 Eliminate sugar

What you eat, how much you eat, is even more important for weight loss success. Some foods speed up your metabolism and help you burn body fat, while others will impede your success. This week we will focus on carbohydrates. Carbohydrates are all sugars…fruits, vegetables, cookies, granola bars, cereals...Even foods we think of as protein of fats are actually loaded with sugar..Beans, lentils are high in carbohydrates, as are ice cream, milk, yogurt, and salad dressing. Be aware of what percentage is from carbs. Most people who struggle with weight are eating 80% carbs….When eating high glycemic foods you will experience a surge in blood sugar...your body wants to maintain homestasis, so it send s out hormone insulin to remove sugar from bloodstream and stores it in your cells, then you dip, and body sends out signal to eat again….Hunger pains, headache, cravings, fatigue, depression sets in…As these dips in our blood sugar go up and down so does our moods and behavior.. Sugar is a powerful drug...It is similar to nicotine cravings... Once you get off roller coaster, you won’t want them as much...but it takes time and a little willpower...

Step 4 Eat breakfast

It is the most important meal of the day. Studies show those who lose weight and keep it off successfully eat breakfast daily, as this meal elevates the metabolism and helps burn body fat. If you try to restrict calories by not eating breakfast, you will slow your metabolic rate... When you miss meals and don’t exercise, it’s like you’re throwing big wet log on the campfire, The secret to eat the right foods first thing in am...are eating those that crank your metabolism…are low in sugar and saturated fat and high in protein, vitamins, and fiber..

Step 5 Drink water

Research shows that not drinking enough water may increase fat deposits because the liver can’t function properly... Water will fill stomach, making you less hungry, it will improve complexion, flush toxins and help you metabolize food better.

Step 6 Exercise

Try to go for a minimum of 3x per week...Exercise first thing in morning is the best for raise metabolic rate...Try to exercise on empty stomach or just something really light...You may have to get up a little earlier but the benefits outweigh sleeping in…Exercise is a nature’s prozac..3 x per week has been showed to help mild depression and was just as effective as other mood altering disorders as taking antidepressants...Moving your body will have profound effect on your temperament...You are 99 percent more likely to miss a workout if you plan to do it later…



Go for 3 xs per week exercise sessions, preferably in the morning...
Focus on eliminating sugar
Drink 8-10 glasses of water daily


Use a journal to become aware of your eating patterns to figure out what you craze

Look back to when you first started gaining weight...what was going on in your life?


Wednesday, December 15, 2010

Here is Great research on benefits of krill oil omega-3 for fat loss

Here is Great research on benefits of krill oil omega-3

Check out the research my partners at Prograde have done on this great supplement.

Astaxanthin for Endurance & Fat Loss

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS
Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids? Well, this red shade is not only pretty to look at, but it can help you burn more fat and increase your athletic endurance; added benefits we’re all looking for.

This pigment responsible for giving krill oil it’s unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it’s also has been demonstrated to have a laundry list of pharmacological effects including as an anti-oxidant, anti-cancer, anti-diabetic, and anti-inflammatory agent. But, what we’re going to focus on here is fat loss and endurance.

Sources of Astaxanthin
Astaxanthin is a colorful antioxidant that occurs naturally in a few different foods – mainly of marine sources. It’s the primary reason some fish and seafood are colored red; the pink flesh of salmon is a perfect example. However, you have to be careful: many farmed fish are given a synthetic version of astaxanthin in their diet, or their flesh is dyed with it before being sold in the market because astaxanthin is lacking in farmed fish feed. In the wild, salmon and other fish get astaxanthin naturally from the microalgae they eat. In fact, microalgae is the greatest naturally-occurring source of astaxanthin; shrimp, krill and salmon are red from eating it.

Another place to get astaxanthin in human diets is from bright yellow egg yolks, but again, this usually comes from synthetic form of astaxanthin fed to chickens; organic chickens are fed natural compounds containing astaxanthin, so that’s your best bet. Most red, yellow and orange fruits and vegetables are colored due to other natural carotenoids, like beta-carotene. The best way for humans to get astaxanthin naturally is to eat a diet of wild salmon, trout, seafood, and organic chicken eggs, and take supplements rich in astaxanthin, like krill oil.

Fat Loss, Endurance and You

A group of Japanese researchers recently demonstrated that mice given astaxanthin in several different doses along with a high fat diet had significantly lower body weight and body fat levels compared to mice fed a high fat diet of the same calorie level. Astaxanthin also reduced liver weight, liver triglyceride content, and blood cholesterol and triglyceride levels. What this means is that when added to a high-fat, high-calorie diet, astaxanthin prevented mice from becoming overweight with a fatty liver and high blood fat levels. The way astaxanthin did this was not by reducing the digestion of absorption of dietary fat, but instead by increasing the usage of fat as an energy source. This was supported by a decrease in the respiratory exchange ratio (RER), which indicates that fat was used for fuel, instead of carbohydrates.

Mice can run on treadmills too!

In another Japanese study, mice were given astaxanthin along with a daily exercise routine (and if you’ve never seen mice run on a treadmill, you’re really missing out). They were divided into four groups: sedentary, sedentary plus with astaxanthin, running exercise, and exercise plus astaxanthin. After four weeks the animals in the exercise groups were placed on a treadmill to test a range of physical parameters. Similar to the study above, astaxanthin increased fat usage during exercise and accelerated the normal decrease in body fat that occurs with regular exercise. It did this by increasing the movement of fats into the mitochondria for energy production via enhanced carnitine palmitoyltransferase I (CPT I) activity (a transport protein for fat located on the cell membrane). What this means is that astaxanthin supplementation spared muscle glycogen (a normal fuel source for exercise) and used fat stores instead.

Finally, mice given astaxanthin in doses of either 1.2, 6, or 30 mg/kg body weight for 5 weeks along with regular swimming exercise were shown to have a significant increase in exercise time to exhaustion (meaning they swam longer) than mice given a placebo. Blood lactate levels (a marker of exercise fatigue) were lower in the animals given astaxanthin, while blood non-esterified fatty acid and glucose levels were higher (indicating that astaxanthin spared blood energy sources). Overall, astaxanthin improved swimming endurance when given for only a short period of time.

What Dose is Needed for Humans?

Many people criticize animal research as being irrelevant to humans, but that’s not entirely correct. True, we’re a different species, but our enzymes, muscle function and metabolisms are scarily similar. Plus, there’s only so many humans you can poke holes in before someone starts to get suspicious. But I digress…

The doses used in these animal studies can be converted to human doses. All of the studies above used the same astaxanthin doses. At the lowest level of 1.2 mg/kg for mice, this translates to a dose of 0.1 grams (100 mg) for humans. At the minimum, humans can still take a dose of 0.012 grams (12 mg) of astaxanthin from all dietary sources and see results over no astaxanthin at all because research with humans have shown this dose to be effective for reducing blood triglyceride levels and increasing healthy blood HDL cholesterol levels. Further, doses have been suggested to accumulate over time, since it is fat-soluble, so lower doses would act as higher doses with longer durations of supplementation.

Astounding Astaxanthin

Overall, astaxanthin holds promise as a fat-burning, exercise-enhancing, health-improving dietary nutrient. By eating a diet rich in red-colored seafood like salmon and shrimp and supplementing with natural sources of astaxanthin from oils of krill and microalgae, you can increase the tools to keep your body lean, fit, and free of disease. And, in this age of chronic diseases and foods full of high-calorie anti-nutrients, we need all the tools we can get.

Go to to purchase yours today!


Ikeuchi M, Koyama T, Takahashi J, Yazawa K. Effects of astaxanthin in obese mice fed a high-fat diet. Biosci Biotechnol Biochem. 2007 Apr;71(4):893-9. Epub 2007 Apr 7.
Aoi W, Naito Y, Takanami Y, Ishii T, Kawai Y, Akagiri S, Kato Y, Osawa T, Yoshikawa T. Astaxanthin improves muscle lipid metabolism in exercise via inhibitory effect of oxidative CPT I modification. Biochem Biophys Res Commun. 2008 Feb 22;366(4):892-7. Epub 2007 Dec 17.
Ikeuchi M, Koyama T, Takahashi J, Yazawa K. Effects of astaxanthin supplementation on exercise-induced fatigue in mice. Biol Pharm Bull. 2006 Oct;29(10):2106-10.
Yoshida H, Yanai H, Ito K, Tomono Y, Koikeda T, Tsukahara H, Tada N. Administration of natural astaxanthin increases serum HDL-cholesterol and adiponectin in subjects with mild hyperlipidemia. Atherosclerosis. 2010 Apr;209(2):520-3. Epub 2009 Oct 14.
Fassett RG, Coombes JS. Astaxanthin, oxidative stress, inflammation and cardiovascular disease. Future Cardiol. 2009 Jul;5(4):333-42.

Uncover A Healthier Mind,Body, and Spirit in 12 Weeks

Uncover the New You In 90Days

Beginning the journey….

Starting this journey, we must set some baselines of where you are and where you would like this journey to take you. A vision of how you want to see yourself, how you want to feel, and want you want to change.
The truth is we all know what to do. We need to move our bodies more, we know we need to drink more water, we know we should eat more fruits and vegetables, we need more sleep, we know, we know, we know…Yet three to four weeks after we start that diet or join the gym, something triggers us to begin to self-sabotaging- and within a few more weeks, we’re back to our old patterns. We feel defeated, frustrated, and soon self-punishing begins.

Why is it that only a small percentage of people can stick to a healthy lifestyle? What is that ever-elusive secret to success? And how do we keep it up for a lifetime?
After working with many clients over the years, I’ve discovered that although we must nourish ourselves with the right balance of healthy foods and exercise to look and feel fantastic, until we transform ourselves from within, diets and exercise are futile. We may lose weight, but our problems will just manifest themselves in another way. Therefore, your focus can’t be just about your body. For the most part weight loss and significant weight gain aren’t about weight: they are about something going on much deeper. The body is merely just a messenger, sending us warning signs when we’re disconnected- and weight gain is just one of them. A heart attack is an extreme warning that things aren’t working properly but small yet significant signs will tell you when something in your life is out of balance, if you will listen...

Your Body

Your body is your vehicle for being. In others words, it’s like the ship that sails on this “ocean” we call life. Your body allows your soul- or captain of your ship- to float and flow in this physical world.
A healthy body- or an unsinkable ship- is the most important thing you’ve got, yet sadly, it’s not until we face a serious health scare that we realize it. Frantically, we then try to undo the damage we’ve haphazardly and unnecessarily done to ourselves!
Christopher Reeves-superman- remarked in one of his last interviews that so many able bodied people live more paralyzed lives than he. How frustrating it must be to those who are faced with life-threatening health condition or those living undernourished country to watch so many of us totally disrespect our bodies!
The fact remains that your body is your temple and must be treated with love, honor, and respect. Thinkof building your temple from the bottom up, like a pyramid. If the foundation isn’t strong, you can’t build a stable structure. The bricks and mortar are made from the nutrients you put into it, while exercise reinforces the integrity of the structure. You need to make sure that; your body thus getting the correct balance of foods, in the right combo. and amounts.
Our brain, for example, is composed of 50% Essential Fatty Acids (EPA’s). When given the right nutrients and plenty of oxygen (from exercising), your brain’s “circuits” work effectively: Hormones are excreted in the correct amounts. Serotonin (your feel good hormones) is released and then absorbed into your receptor sites. We feel stable, balanced, and content. Yet, if we don’t eat foods high enough in these EFA’s daily, our brain begins to short circuit and soon we feel depressed, foggy, and lethargic. We then blame it on life, when in reality “our computer” has become bogged down and is desperate to be “defragmented”.
Our bodies need to have a perfect formula for optimal health-weight gain, irritable bowels, skin breakouts, heartburn, allergies, and headaches are just a few signals that we’re of balance. And heart disease, diabetes, and cancer- which are all on the rise in North America-are extreme warning signs that the body isn’t being nourished properly.

You’re Mind-

Your mind is merely the navigational tool for your spirit (your captain), who’s sailing the ship. Your mind was never intended to direct your life, yet for most of us that’s exactly what governs our choices and behaviors (and as we all know, our mind can be our greatest ally or our worst enemy. For most it is the later!
On this journey, you will come to understand and get better control over your thoughts. You’ll learn to silence that negative voice inside our head so that you can start to hear the whispers of your spirit again. You’ll learn how to identify self-defeating patterns raise your emotional baseline, and alter your self-limiting core beliefs.
Core beliefs are different from logical beliefs. After all how often do you logically know the right answer or give great advice to others, but can’t follow it yourself?
Core beliefs are your deepest, trusts views about yourself and life. They’re the number one indicator of your success, since your choices will always support your core beliefs not your logical beliefs.
For example, if you believe that exercising is hard, it will be... and even if you began to enjoy an exercise program, you’d end up quitting it...If You believe you will never lose weight, you won’t...not permanently! As silly as it sounds, your mind would rather be right than happy. You might not consciously realize it, but when you don’t truly believe that you’ll succeed, you’re defeated before you start. When many of us begin to see success happening, we sabotage it because it doesn’t line up with what our brain believes will inevitably happen. In other words, we ruin it before we can fail.
It’s like a self-fulfilling prophecy: one that most people aren’t even aware they’re making! Perhaps you too truly believe that you’re like that helpless ship, being tossed around in the stormy seas and have no control over your destiny. You must know that it’s not true. Granted you can’t change the size of the ocean waves or the way the wind blows, but you can change the way you set your sails.
So what are your core beliefs? What do you believe about yourself? What do you believe about life?
Do you believe that you’re a beautiful, fit, strong, sexy, intelligent, spiritual, grounded, successful, kind, loving, insightful, inspired, and worthy woman or man?
If you want to know what your core beliefs are, all you have to do is look at the circumstances of your life today. It’s that simple. Simply look at what is showing up for you and that will tell you exactly what you believe.

Your core beliefs developed from the time you were little based on what you heard and saw from your parents, siblings, extended family, and teachers. They are primarily driven, however, from the messages you learned about being a woman from your mother or being a man from your father. You either rebelled or embraced their role, and you created a whole slew of beliefs based on your experiences(which is why they are never true)- they’re only perceptions of truth) You learned about men from watching your dad. You learned about money, intimacy, relationships, parenting, and even how to handle stressful situations or deal with confrontations from seeing what your parents did.
So, if your present circumstances aren’t what you want (this is why wanting isn’t enough), then it is time to do the work of shining light on your core beliefs and then rewriting your life script. Until you are honest with yourself, without judgment, or shame, you will continue to set yourself up to get exactly what you believe you’re worthy of.

Recognizing your “emotional baseline” is also a critical component to changing your self-defeating patterns.
Patterns that develop in our early years as we lean certain behaviors from our parents. Unknowingly, most of us re-create the same emotional atmosphere in which we grew up. We always regress to our learned behaviors during a crisis, and it is at these times that one can best judge a person.
Unsuccessful people lose focus, allowing negative emotions to take over, convincing themselves they didn’t really want it in the first place. They often don’t even realize that they’re self-sabotaging. I see this all the time with clients.
In addition, our body is designed to regulate all our systems with a certain zone. This is called homeostasis. And although we often think of this from a physiological perspective- for example- the way our body tries to maintain a constant blood sugar level- it also seeks to maintain an emotional homeostasis. If you grew up in an angry home with your emotions’ marinating” in anger, your body’s emotional baseline would be that of anger. In other words, over time your body would become addicted or comfortable with anger and dysfunction and as an adult your system would want to re-create that same emotional atmosphere even though your logical mind knows it’s not healthy.
Your past will predict your future unless you can change your self-limiting core beliefs and shift your emotional baseline to a higher, happier level.

Your soul or spirit-

Your soul is the mastermind of your life. It is inspired, joyous, accepting, passionate, courageous, and willing. It believes in you. It believes in life. It knows that what is will always find a way and that fighting what is is futile. It believes in your dreams, and it never gives up on you. Your soul is your gut instinct- your intuition. It is the gentle nudge you fell when something resonates as truth.
Your soul will be with you long after your boat has sunk and your navigational tools have rusted away. It is the true essence of who you are. It was created in love, sees the endless possibilities for your life, and always guides you with perfect precision. It is you’re most trusted and worthy advisor. All you have to do is allow it...

Sadly, few of us do. Instead we get in the way. We stop listening. We stop allowing. And soon we begin to believe all the negative messages we’ve heard over our lifetime. We let our mind take over. We become afraid, and that fear immobilizes us, so we try to numb from it...escape it...Addictions. Eating disorders, bad habits, and depression begin to manifest.
We feel inadequate. We feel unsure. We stop trusting. What’s more, we’re not sure that we can trust ourselves. We’re not sure that we will make the best choices for our own lives- for our own bodies, health, joy, passion, and needs-let alone anyone else’s.

The truth is that we’re taught to override our own instincts from the time we’re little. We are taught to disregard our own innate wisdom, especially when it comes to anyone in authority: Teachers, doctors, pharmaceutical companies, even Corporate America and tell us what to do, how we should look and feel, and what to change about ourselves so that we’ll be happier. We listen without questioning, almost like sheep. Then one day, maybe 20,30,40,50 years later, we wake up, look in mirror, and barely recognize that person staring back. How did we lose ourselves? Why is our body failing us? Where did those dreams for our lives go? And who will save us??
Nuture yourself with life instead of food .

These 12 weeks are about finding the secrets within what is right for you and creating harmony of living, loving, moving, eating, giving and receiving that is unique to you.

It takes time and effort to travel deep. You must face your fears, discover your truths and learn to listen to your body. No matter what pace you’ll make substantial progress, only to be thrown a curveball that might temporarily set you back...Let the setbacks empower you instead of cripple you to move forward with resolution, and persistence... this will require patience, focus, and effort. It is the small and often seemingly insignificant daily decisions that will have the most impact on your future…So don’t think letting things slide is okay…it does add up..
Too many people say they want to achieve success, but don’t stay focused long enough to accomplish it.

They are great on the good days, but they give in on the hard days.
Yet if you were to spend a week with most successful person you know, you’d discover that it’s not that they necessarily work harder than average person:
  • It’s that they’re consistently focused on their objective.
  • Each day they do small significant things that will bring them success...
  • Their focus and daily choices determine where their lives are headed.
  • They don’t hope everything will work out-they stay focused until it does.
  • They always have a plan B.
We all know that plan is the diet we’re supposed to follow and are when everything is running smoothly in our lives. Plan A is exercising every day, eating perfectly, loving our lives, and having willpower. But what happens when Plan A fails...You need a Plan B...

Challenge is a part of all success, but it’s up to you to develop staying power and accountability for your reactions when challenged. Since you’re probably overwhelmed with life, the last thing you needed is a confusing, belittling program that leaves you feeling even worse about yourself when it fails.
Decide what you want. Form a plan of action. And stay focused until you achieve it...

Each week I will focus on different topic for self journey...

Get started with your journal today!

Friday, December 10, 2010

Exercising in the A.M.

Exercising in the A.M.
How getting up early gives you the advantage.

When the sun begins peaking over the horizon, you shouldn't be burying your head underneath a pillow, praying it will get dark and turn into night again. Instead, you should take advantage of the early hours to get in an hour of exercise. Why? Because the benefits far outweigh your desire to sleep in a bit.

Benefit #1: You'll Lose Weight
Exercising during any time of the day is proven to help you obtain and maintain a healthy weight. However, recent research hints that exercising in the morning gives your weight-loss goal an extra push. How's it do this? By improving your life a few ways all at once.

The first change is that working out during the first few hours of the day helps you sleep better, whereas working out in the evening can actually make it more difficult to sleep at night. Since healthy sleep habits assist your weight-loss goals, it only makes sense to want better sleep. Working out in the morning also helps your metabolism to get high early on in the day and stay there throughout your day. In addition, exercising early puts you in a healthy mindset from the moment you wake up, helping you make better decisions later in the day.

Benefit #2: You'll Stick with It
Another reason morning workouts benefit you is the ease with which you can stick with them. Whereas it can be difficult to find time during your busy day to squeeze in exercise, making exercise the first thing you do during the day ensures you get in some calorie-burning time no matter what the rest of the day may bring.

Think you may not have the strength to stick with an early morning exercise regimen? Remember that in addition to sleeping better, early exercising gives you increased energy and gets the blood pumping throughout your body. This helps you fire on all cylinders, whether you have a big meeting coming up or have to pull a double shift at the warehouse.

Benefit #3: You'll Get a Raise
As if an energy boost in the morning and increased metabolism weren't reason enough for working out in the morning, this early-morning fix-all may be just what your career needs. If you're skeptical, think about your attitude at work. Have you been down in the dumps? Too tired to go the extra mile?

Working out first thing in the morning may give you the boost you need to get past these issues. Once your boss recognizes your improved can-do attitude, your sudden willingness to go above and beyond the call of duty, and the infectious smile you carry everywhere you go, you may find yourself on the fast track to promotion. And to think-all of this just because you woke up a few minutes early for some running, weight lifting, bike riding, swimming, or calisthenics!

Creative Morning Routines
Getting your exercise every day is no easy task. Getting it in before the rest of your family is awake can be even more difficult-especially if you've not a morning person.

To make sure you get your fill of morning exercises, keep these tips in mind.

•Leave the car at home. Once you've eaten a healthy breakfast, hop on your bicycle or grab your running shoes and get to work the old-fashioned way by your own power. Just be sure to keep an extra change of clothes on hand so you don't have to wear your sweaty outfit all day.
•Do something fun. Everyone has different interests. To make sure you get up every morning and get in some exercise, make your routine fun. Whether you prefer kayaking, bike riding, or push-ups, implement this into your early morning routine and you'll have fun as you improve your health.
•Come to early morning boot camp. Wish there was a class at 6 a.m. ? We got it! Find some likeminded folks and work to become a teacher of the class. As a teacher, missing class isn't possible, so you'll be sure to get your routine in first thing in the morning, even when you'd rather stay in bed.

Thursday, December 9, 2010

4 Great Tips To Prevent Overeating At Any Meal

4 Great Tips To Prevent Overeating At Any Meal

These tips were from my partners at Prograde that I thought were interesting and wanted to pass it on to you...

we talk a lot about eating the proper nutrients

Eating more protein…

Eating much less processed carbs…
Staying away from sugar…

And all those things are important. But these 4 tips are really, really simple and very, very powerful.

Eating fewer calories is going to go a long way in helping you keep the fat off.

I especially love tip #4. Thanks again, Stefanie from the Prograde community!

Stefanie’s tips to avoid overeating:

1) drink a full glass of water before your meal
2) serve yourself on a side plate instead of dinner plate to control portions
3) wait 20 minutes before getting seconds.
4) use a blue colored plate (blue decreases appetite, red and yellow increase it)

Go to for great supplements and products!

Wednesday, December 1, 2010

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

1 teaspoon olive oil
1 garlic clove, minced
3/4 cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

Directions Spread a tablespoon of pesto over each tortilla and set aside.
In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it's important that you approach your goal from a place of I can rather than I can't.

Most diet and weight loss plans begin by outlining everything that you can't eat. You can't enjoy the buffet at your office holiday party. You can't taste the fudge that your aunt Frances made. You can't partake in the seasonal coffee drinks. You can't, you can't, you can't.

It shouldn't be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can't, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

Focus on positive action.
Rather than obsess over what you can't eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.

Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.

Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don't use food as a reward, since you'll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.
What You Believe
The people who won't gain any weight this holiday season already know it. How? They've decided not to gain weight, and they believe it.

Do you believe that you won't gain weight this year? Or are your past failures keeping you less than confident?

Let's create a strong belief that you won't be powerless to holiday pounds.

In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:

Step One: Identify the basic belief. I won't gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don't want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don't want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year's cocktail dress. Try on that outfit at the back of your closet that you still can't fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I'll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year's Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started