A Health Coach’s Favorite Things

Today on the blog I wanted to share with you some of my favorite health-and-wellness-related things from 2018 that I will definitely be carrying over into 2019.

Skincare

Plum Island Soap Company: Almond Oatmeal Clay Mask

almond oatmealWhile pretty much every product they cook up in their adorable little shop on Plum Island is wonderful, I love their almond oatmeal clay mask. My skin gets very dry in the colder months, with trouble patches right under my eyes. This mask helps moisturize and my skin looks so much more vibrant and hydrated after every use. Plus, their products are made of all natural, chemical-free, good for you and the earth ingredients. They do have an online store, but I really suggest you stop in the next time you’re in Newburyport because the shop is just the cutest thing and they are such sweet people!

FRE Skincare for Women Who Sweat

FRE SkincareAs someone with sensitive skin who works out, the products I use on my face are super important to me. FRE came highly recommended by a number of my fitness instructor friends so I finally decided to give it a go and I’m really glad I did! I bought the cleanser and the daily moisturizer to start (because, honestly, I don’t even know what a “serum” is). Since I started using it, my skin is much clearer with no hormonal breakouts on my chin and it’s much more moisturized. The cleanser has these great little jojoba beads in it that gently exfoliate so I can feel my skin getting cleaner and more moisturized at the same time. And the daytime cream is SPF 30 so I am confident heading outside for the day. Click here to grab yours for 25% off!

 

Workouts

Boston Barre

This beautiful new studio in Saugus is a gem! Don’t be fooled by the name, barre isn’t all they offer! They also have great cardio classes, like Pound,  innovative classes like, Yogalates, and strength classes,  like Bunda Burn. With that variety, they make it easy to achieve your fitness resolutions!

Tread Tabata

HIIT has been all the rage lately and there is good reason for it – the afterburn is a real thing. Essentially, HIIT workout combine brief bursts of high intensity activity with even short periods of rest in between. This triggers your body to burn more calories. Treat has an Express location in Beverly and a regular location in Marblehead. Their classes are set to founder Kathy G’s Tabata app and they keeping you moving with fun music and encouraging, energetic instructors who really know their stuff. These classes combine cardio on a treadmill or bike with strength training exercises on the floor. It’s seriously my new favorite thing, especially being able to get in and out in 45 minutes and know I got a killer workout. And as for that afterburn? You can totally feel it.

Snacks!

Zing Bars

Zing BarsThese are my favorite go-to snack bar because not only are they dietician-developed, they are also actually delicious and have have they icky texture a lot of “healthy” snack bars have. I recommend these to my clients all the time and they also rave about them. You can pick up one or two at most grocery stores, and, if you like them, here is a coupon code to order them and stock up. 

 

 

 

 

 

Please note some of the above links are affiliate links.

 

Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!

This is about YOU

As the temptation-filled holidays are coming to a close and the New Year is fast approaching, many of us are making diet plans and setting health goals with really wonderful intentions for 2017. To be completely honest, though, most of us will struggle with these diet and exercise routines and they will fall by the wayside. There are a lot of reasons for this but the one that I want to focus on here is that these diets and exercise schedules we find online and in books and magazines aren’t made for you. They weren’t put together with your goals, your motivations, your strengths, and your needs in mind. You are setting these goals and starting these changes to benefit YOUR health and improve YOUR life, so shouldn’t the things you do work with YOUR lifestyle?

I am right there with you on the healthy New Year’s resolution train. I have tried so many popular diets and exercised the way others told me and, every time, it went well for a few weeks and then fell off. What I eventually realized is that part of the reason why these things weren’t working is because they weren’t designed to accommodate the way I work.

We are all human and, as such, we all have our own motivations, limitations, and strengths. For any lifestyle change to really work, it needs to factor in what those motivations, limitations, and strengths are.

Questions to Ask Yourself When Planning Your Fitness Resolutions:

In order to figure out what will and will not likely work for you, you need to figure out how YOU work. I recommend that you start out by asking yourself these questions to help shape your plans.

  1. What motivates me?

For most people, a lofty, long-term goal is not motivation enough to stick with a plan because it is so far off and abstract. Maybe you are success-driven and need to set concrete milestones for yourself at regular intervals. Maybe you are reward-driven and need to figure out a way to reward yourself for your progress regularly in order to keep going. Figure out how you are motivated and figure out incentives for yourself based on your motivation.

2. How do I work?

Some people are great self-motivators and can put together a plan and push themselves to stick with it. Other people need more instruction and supervision so individual training or group classes are a better fit for them than a gym membership. For others, being accountable to a gym buddy is what keeps them going. Figure out what your work style is (looking at how yourwork in your job or in school can help with this) and try some different ways to accommodate it. If you’re a visual learner, having someone recite something to you over and over again isn’t going to help you learn. Likewise, trying to keep to a running schedule on your own when you really need someone to encourage you to keep your pace up isn’t going to get you where you want to be.

3. What obstacles threw me off last time?

“The definition of ‘insanity’ is repeating the same behavior over and over again expecting a different outcome.” I don’t remember what movie this was in and that’s definitely not the real definition, but this statement is perfectly applicable here. If you don’t take the time to examine the things that worked and did not work for you in your past health endeavors, how will you be able to develop a more effective plan this time? Spoiler alert: you won’t. Was finding the time to work out or meal prep a problem for you in the past? Were you bored by your workout routine? Did you feel like your diet was leaving you feeling deprived or dissatisfied? Try listing out on a piece of paper what worked in one column and what didn’t in the other. This will become a helpful roadmap when figuring out your plan this time around.

4. What is my goal?

Having a concrete, measurable, time-bound goal is the key to success in pretty much anything. So many people start out their resolution with “I want to lose weight.” Okay, how much weight? by when? If you can’t answer these questions, how will you know when you’ve succeeded? how will you track your progress? how will you stay motivated? You can’t.

 

It took me a long time of progress and set backs to figure out what truly worked to keep me on track with my workouts. Eating well was one thing, but, when I got home from work in the evening, a glass of wine and the couch was WAY more appealing than getting changed and going back out to the gym.

First, I figured out that if it’s up to me to get myself to the gym regularly, I’m not going to do it. Period. I need to have a set time to be somewhere and I need the added accountability of losing money if I am not there when I’m supposed to be. Knowing this, I figured out that fitness classes are key for keeping me on track. I book in advance, have it on my schedule, and, if I don’t go or cancel too late, I lose the $15 I paid for the class. Once I started going to these classes, I also figured out that I was working much harder and seeing better results than I was when I was actually making it to the gym. Having an instructor to regularly challenge me to work harder and to switch up the routine was what I needed to continue to improve. On top of that, I have fun in those classes! And that is some solid motivation, too.

We live busy lives and are surrounded by temptation and excuses every day. Why make it harder for ourselves by trying to force ourselves into a mold that doesn’t fit? If you want to live a healthier life, you absolutely can and you can find a way to do it that suits you.