Healthy mindset when sick

If you have unfortunately come down with a brutal winter cold, flu, or infection– first, I am so sorry! It’s terrible! Good news is, you can use this as motivation to get yourself into a health focused mindset, use food to heal, and start focusing on healthier living going forward!

Resolution Solutions

Out with the old and in with the new! Can you believe I’m writing a post about this during the holidays?? Crazy, I know. Who talks about resolutions before January 1st?

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Ok, listen up. Let this holiday season MOTIVATE you and propel you into the New Year with guns blazin’. You must have a “take no prisoners attitude” this year if you are yet again setting a “get healthy” resolution. Why am I saying this?  Because chances are you are coming back to some of the same resolutions as you’ve set in the past (maybe more than once). Now,  I don’t want us to get hung up on why those past resolutions didn’t stick– that’s counter-productive. We need to forge ahead and focus on the new goal you have in mind and how you will get there.

Here are some solutions to staying the course on your journey to your health-focused resolution:

  1. Shout it out! Let your family, friends, co-workers, Facebook pals, whomever, know about your goal. Own it completely and show confidence in your desire to make self-improvements. By announcing your resolution to others, you’ll likely get a lot more support than trying to keep it to yourself and do it alone. There is no reason be alone in working on your resolution. The more positive encouragement around you, the more likely you will be to stick to it and succeed.
  2. Write it down. Everywhere. In your phone, on your iPad, on your work calendar, on a post-it on your fridge, have that goal all around you. This will serve to remind you that you are on a mission.
  3. Make a plan. This is the tricky one. We can all say we want to “do” something” but if we don’t plan HOW we will do it, it’s a lot less likely to happen. Scheduling time to work on your goal is essential for your success. I suggest using a few quiet minutes on a Sunday to map out your workouts or fitness classes. Put them in your phone as you would a business meeting. Don’t miss a meeting with yourself, you are too important to cancel on.
  4. Be accountable. The familiar quote: “The most important relationship you have is with yourself” is the meat and potatoes of self-accountability. By setting a resolution and making plans to work it, you are essentially making a promise to yourself. Keep your promise and when you find that you’re not sticking to it, own up to it, and the most importantly, REFLECT and RESTART. Do not let a missed workout or a bad meal, or even a bad day, stop you from getting right back at it. You are allowed to give yourself a second chance, you are human after all.
  5. Celebrate victories! Pat yourself on the back, clap for yourself, whatever you need to do to celebrate, do it! Find HEALTHY ways to treat yourself after a great week of working on your goal/resolution. Some ideas would be to have dinner out one night a week, treat yourself to a spa pedicure or sports massage,  or purchase yourself a new piece of workout gear that you want to add to your growing collection!

So now that we’ve covered some tips on how to really commit to your resolution, what do you say? Are you ready for 2016? Don’t wait until January 1st– start RIGHT NOW.

Need help? Working with a Health Coach is that extra support that may be exactly what you need to keep your eyes on the prize. I can help keep you motivated and accountable. Please email me at mindbodybespoke@gmail.com to set up your consultation!

Using Instagram to get fit!

I get it. Social media isn’t for everyone. However, in today’s tech driven world, social media can be so much more than reading about celebrity news, new apps, or looking at pictures of someone’s new puppy or baby (guilty of this on about 1000 levels). Have you considered using Instagram to help you get healthy and improve your fitness?

If you are getting to that place where you’ve hit a wall and you know it’s time to make a change in your life with regards to your health, I strongly encourage you to explore the health and wellness space that’s incredibly abundant on Instagram. Especially, but not only, if you are on a weight loss journey. Now, just like with anything you read or see on TV, you’ll need to be a smart consumer, take things with a grain of salt, and be critical of what you see and read. There are many people out there from trainers to nutritionists that are wonderfully qualified. There are doctors, TV hosts, instructors, bloggers, health coaches, and a whole heck of a lot of fitness and health loving people on Instagram. Being critical here only means thinking carefully about how advice, workouts, or products recommended may fit into your life. Of course, a smart consumer, particularly someone with a medical condition or who takes medication regularly, should ALWAYS check with their medical doctor before implementing something new into their life.

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So, what exactly am I saying here?

I’m saying this — There are some insanely amazing accounts out there for you to follow that will provide you inspiration, motivation, and education. You can use Instagram in your journey to getting healthier, stronger, smarter, and feeling positive about yourself. Here’s how:

  1. Create your own account (if you don’t have one already). You can create an additional account solely focused on your goals or use your current one.
  2.  Start following health, fitness, nutrition and wellness related accounts. You’ll find there are a ton of fabulous accounts by well-known trainers, chefs, and gurus galore. Try searching different hashtags such as #fitfam, #fitspo, #eatclean.
  3. Track your progress. Be bold and confident– take selfies!
  4. Gain support & make friends. I love this about Instagram. There are so many positive people out there giving kudos and love to each other for their hard work. If someone negative comments—block ‘em! There’s no room for that in the #fitfam !
  5. Learn! Your journey will only get more enhanced by the information you get from the accounts you follow. You may find a great recipe or workout tip that fits easily into your life.

Lastly, please join me on my Instagram account if you aren’t already a follower.
instafit3I am often connecting with other great accounts and you can easily link to them from many of my postings! I’m always looking to educate, inspire, and motivate my followers. I’m always real which means you get the real deal ;0)

If you are looking for more one-on-one support, personalized health and wellness coaching may be perfect for you. I occasionally offer free consultations so make sure you look out for those. Otherwise, you can always contact me to schedule a consult in person (NY/NYC/CT area) or online through FaceTime!

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Letting go of your “gym class” past

 

Maybe you were picked last for capture the flag.  Maybe you hated changing into your dreaded gym uniform. Maybe it was performing pull-ups while the ENTIRE class watched. Or, perhaps it was that one kid –a bully — who launched a foam dodgeball at your face when you were tying your laces. Sadly, we can all most certainly remember a moment from our Physical Education experience that wasn’t pleasant. **I promise to share my thoughts in a future post on how the world of physical education pedagogy is changing (thanks goodness!). For now, I’m wondering if some of you are struggling to take a group fitness class, join a recreational team, or simply start working out because you are holding on to a fear of embarassement or bad memory from your early years?

If the answer is “yes”, then let’s take a few minutes to talk about why you simply need to let go and how to do just that.

As we all know, holding onto things, especially traumatic events, never does anyone any good. Eventually, the issue will resurface and rear it’s ugly head in some way. Time and time again that fear can hold us back from participating in social and health-focused events, even fundraisers or charity events that we’d like to be a part of simply because we don’t feel “ready” or fit enough to participate. Now, as gently as I can say this —  If you truly desire to become a more active, healthy, and fit human being, you’re going to have to get over it. I mean that in the nicest way possible. It’s time to take a deep breath, let it out, and give yourself new start. Leave the memory or fear behind you — start fresh!

Here are some thoughts to help you get started.

  1. It’s ok to be a beginner. We all must start somewhere. IMG_6218There will only be one time in a fitness class that is your FIRST time. No one, especially a good instructor, will expect you to know what you are doing. The best thing you can do is tell your instructor that you are new to the class. Most instructors really appreciate knowing this and they will be better able to assist you.
  2. Find a place that’s comfortable. Try out a few gyms, studios, or trainers and see where you feel comfortable. Look for an environment that supports “newbies”. If you are not sure where to look in your area, contact me for a consult.
  3. Surround yourself with supportive people. friends
    Hang out with people who support your desire for self-improvement. These people should be positive influences and positive people. It’s great if you can find a friend or co-worker to buddy up with on a fitness journey.
  4. Think positively. You have no time for negative vibes if you are looking to become a CONFIDENT health-focused person. While it’s completely normal to have bad days, you mustn’t let negative moments or pessimistic people distract your from your goals. Getting a journal can help you to work out any frustrations that crop up and many are filled with positive quotes to help you along the way. You can try barnesandnoble.com for these. If you are interested specifically in running, my friends at Gone for Run make great journals!
  5. Keep track of your progress. Piggy backing off of the previous comment. Journaling is a nice way to keep track of your progress. Specific to weight loss and increasing fitness levels, many people find motivation by taking selfies along their journey (* you do not need to post selfies online for the world to see but some do and this helps them. Different strokes for different folks!). Photo-journaling allows one to see the physical changes as they are happening over time. This may not be for everyone but I do feel that combing these methods (personal journaling and pictures) over time does give people the ressaureance and confidence that they’re working towards.
  6. BONUS: Get involved! I’ve added this last one because it simply cannot be left out. There are an enormous number of incredible charitable and philanthropic fitness related events that are nothing short of AMAZING. By signing up and participating in these events, you are helping others improve their health while also working on your own goals. image1I have participated for many years in Cycle for Survival, an indoor cycling and fundraising event sponsored by Equinox that donates to cancer research for Memorial Sloan Kettering Cancer Center. This October, I am over the moon to be participating in an incredible event through Movemeant Foundation called Dare to Bare. I will be cycling with some incredible Soul Cycle instructors in the middle of Union Square in New York City. IMG_5852Movemeant Foundation helps young women feel confident about their bodies by empowering them with the tools they need to be active through “positive mentorship, engaging content about health, nutrition and well-being, and grants that make fitness and physical movement a reality.” To learn more about this event and/or sign up, click here.

So now that we’ve talked a little bit about letting go, what will you do to move forward?

 

Need assistance getting started? Contact me for a consultation or email me directly at mindbodybespoke@gmail.com. Personalized wellness coaching may be exactly what you need to get started !

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Healthy Snacking Tips

A short youtube video where I share some snacking tips! Don’t let a crazy busy day derail you from your healthy eating goals. Prepare! Bring healthy options to work so that you stay on track. Questions? Email me through the contact page!

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