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March, 2011:

You Can Think Yourself Thin

It does go back to the basics of eating right, exercising, having the proper supplementation to support goals and working with an accountability system to keep you on track.

Working with a health coach that specializes in weight loss is critical to bring all of the moving pieces together for you.

So what else can make your results even better! There is great power in knowing and seeing in your mind what you end result looks like.

It only takes a few minutes a day and has even greater impact on your results when you implement this exercise a few times a day.

Take a moment and find a quiet place. Close your eyes and breath deeply as you center your body in a calm and focused manner. As you are breathing, picture you with your perfect body and having perfect health. See that vision. Now go into that body and start moving in your picture, see yourself maybe at the beach looking great, smell the air, feel the breeze, taste healthy foods as you eat them, drink that cold water that is nourishing your body… touch your strong firm arms that you’ve worked hard to achieve…think  grateful you are that you committed to being healthy and did the work…congratulate yourself… think of your loved ones and how your accomplishments have and will benefit them.

Enjoy adding virtualiztion exercises to your entire health routine!

Click Below for “Affirmations & Visualization” 5 minutes to a Thinner You


Protein and Metabolism Myths

I am amazed to learn the importance of each component of nutrition.  I continue to research and learn while assisting my weight-loss clients. When I help my clients focus on losing weight, losing inches, getting even healthier, and feeling better, it comes with years of experience and knowledge.  In order to achieve a slimmer, healthier you, the largest hammer in your weight-loss toolbox is to jump-start your metabolism. Doing so will make ANY lifestyle, nutrition and exercise improvements all the more powerful. With a boost in metabolism and a focus on leucine and protein, your weight loss goals are put into overdrive.

Protein is of course very important. Along with that is the amino  acid,

Leucine, that we don’t hear much about.

We can find leucine in these foods:

Foods high in leucine include:

· Cottage cheese 3,294 mg/cup

· Fish & Seafood 1,000-10,000 mg/lb

· Meat 2,000 -8,500 mg/lb

· Poultry 3,500-8,500 mg/lb

· Peanuts 4,500 mg/cup

· Sesame seeds 3,500 mg/cup

· Dry lentils 3,500 mg/cup

The challenge lies in eating enough of these foods to get the amounts of leucine that will maximize the benefits in weight-loss.

By choosing a natural protein shake that has the proper amounts of leucine in it, one can be assured of getting enough each day of protein and leucine.

Leucine helps repair muscles, regulates blood sugar and provides the body with lots of energy. It aids in repair of bones, muscles, and skin a well. Other benefits are that it also increase the production of growth hormones and it burns visceral fat.

It is important to burn visceral fat because it is the always slowest to respond to diet & exercise and it is harder to lose than subcutaneous fat because it is more deeply embedded in the body’s tissues. The fact that leucine helps this is crucial in hitting your total health goals.


“Success is steady progress toward one’s personal goals Jim Rohn

Secrets to staying thin while partying

“It’s Party Time!”

Remember that social gatherings are for the purpose of socializing. While there is usually food and beverages at these gatherings, remember why you are there. By focusing on “being present” and listening even better, will you have a better time, connect with people in a greater way, and build relationships.

Have  a healthy meal that is protein-rich or a protein shake before the party. This will keep you committed to you health goals and help you resist temptations of choosing food that does not support your goals.  Grab a nice cold bottle of water and drink on the way to the party. This will also make sure you are hydrated and contribute to feeling full.

If you want to have an alcoholic beverage or so, decide on your limit before you get to the party and stick to it. Between each beverage, drink a glass of water. Alcohol is calorie rich, nutrition poor and shuts down your metabolism for several hours. It also can impair your ability to make good eating choices and you may eat even if not hungry. Typically you will choose foods with a lot of sugar, salt and fat.

Review why you are committed to your “health or weight-loss” goals before you leave. It can even help to spend a few minutes and visualize why the “perfect healthy You” looks and feels like. Another help is to write your vision out on an index card and stick it in your pocket as a reminder of your commitment to yourself.

To ensure there are healthy choices at the party and as a kind gesture, bring a fruit or vegetable platter. The host will appreciate this and you know that you will be able to make healthy food choices. Remember moderation is the key too. While there will usually be foods that are not completely healthy, a little bit of these foods are good to have.  By making wise portion choices, you will not feel deprived of certain favorites and still can enjoy.

“Success is simple. Do what’s right, the right way, at the right time.” Arnold H. Glasgow




Body, Mind &Spirit…Your Full Potential Lies Within You

Our physical body is the vehicle which we navigate through this world in. It is important to care for it by taking great care of it.

Proper weight management through exercise and eating healthy are highly important for our health of our body, mind, & spirit. So many diseases are linked to obesity and unhealthy habits.

With that being said, it is highly important to understand how mind  and spirit tie into that. I included a favorite poem today because by embracing that we deserve and can achieve amazing healthy through great habits, we also need to eliminate any fears attached to what that means for us.

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.~Marianne Williamson