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Kindness is the act or the state of being kind, being marked by good and charitable behavior, pleasant disposition, and concern for others. It is known as a virtue, and recognized as a value in many cultures. Research has shown that acts of kindness does not only benefit receivers of the kind act, but also the giver, as a result of the release of neurotransmitters responsible for feelings of contentment and relaxation when such acts are

When we think of the act of kindness, often we refer to how we treat others, or the way others treat us. Have you ever considered an act of kindness to yourself? How you think, respond to issues, how you feed your body and how you stay healthy?

Each day when you wake, do you talk to yourself with kindness, or with malice and frustration? When you look in the mirror do you appreciate your good health or do you say mean things about your state of being?

When you eat, do you feed your body with foods to help nourish it, or food which will harm it?

Hey, we are all human and those pesky thoughts come in before we even have the opportunity to stop them. Here’s the trick, when you DO have the awareness that they are starting to control you, you can turn them in to kind words. This too, goes for how you eat. When you go on a binge, ripping the cupboards apart just to find that old box of Oreos waaaaay in the back, chow the whole thing down then beat yourself to a pulp…is that kind?

Try a different perspective this week and look at the way you treat your body and mind. Some of us won’t allow others to speak to us with nearly the same amount of anger that we talk to ourselves. Look at the food you are choosing and consider if the meal is nice or well, disease ridden?

Be Kind!

There you are, sitting in the Dr.’s office after your blood panel has come back and you hear from your well intended Doctor “your bad cholesterol (LDL) is double where it should be, you are in danger of a heart attack if you don’t change your diet dramatically”!

Or you hear “your fasting glucose shows you are diabetic and if you don’t change your health, you are at risk of the disease and its symptoms which can impair your eyesight, weight, moods and blood flow”.

Maybe you hear “you have gained 40 pounds since we saw you 2 years ago, you are at risk of health issues like high blood pressure, inflammation and a myriad of other health issues”.

Do you feel like you have been given a death sentence?

How about you have been given an opportunity? You have been given a key to change your life; a new lease on life!

Your Doctor has just lain out for you the path towards extending a life which has a better quality to it as opposed to the path that you are currently on if you don’t change. The choice is yours. You have at your fingertips advice from health experts everywhere you turn, and at the end of the day, or more purposefully at the beginning of the day, the choice to grab this opportunity is all yours.

What in your life is feeling wrong, too hard or overwhelming such that under the “layers” so to speak is really an opportunity? The options are endless to make incredible changes if we choose to look at it that way. It’s often within our control to create a healthier life, a more vibrant life; even through the most daunting news.

Today, I was sent a quote: “So many people worry about what they will eat between Christmas and New Years, when really we should worry about what we eat between New Years and Christmas”!

I thought this was brilliant. Yes, we obsess about Holiday weight gain then relax the other 11 months of the year; creating a constant cycle of weight gain and sluggishness growing year after year. If we flipped our focus to live 11 months in optimal health then the Holidays are much more manageable and a lot less scary because we have such a strong foundation of health.

Here it is, shortly after New Years Day. The Holidays are a (hopefully) beautiful memory, and for some full of debauchery laden with sugar, fat and alcohol. Now’s the time we are sick and tired (literally) of foods which are fun in the moment and leave us feeling bloated, tired, lethargic and depleted…

What if, rather than set a resolution which you know might kick start you then fizzle in a few days or weeks, you consider what you might try for 11 months? Something which can really “stick” and make a difference in not just your life, but create a ripple effect for others in your life. When we look to our resolutions, how many of us know in the back of our mind it’s a resolution you will “try” to do for the rest of January and then we “hope” out of sheer luck that we keep it going?

The idea is to wrap our head around something we can change for the year, for our overall wellbeing, and possibly our life. Too often the only time we tend to do this is when something catastrophic happens and we are pushed nearly to the edge. Why wait? Why not make this year different, make this year’s theme “stick”?

Think big picture and create a plan titled “2013 Personal Wellness Plan”:

For instance:

January: work out 90 minutes a week and eat 2 colors of vegetables every day
Do one nice random act of kindness a day
Inspire one person a week

February: Do all the above and add another 15 minutes to my workouts and 1 more color of vegetable

ADD: try to eat fish 1 time a week
Workout with a personal trainer at Body Firm 2x a week (smile)

March: Do all the above and add another 15 minutes to my workouts.

ADD: cut out red meat to no more than 2x a month
Take a multi vitamin each day along with omega 3 DHA every day

And so on~ creating a plan each month which supports the overall picture…wellness and feeling younger by December of 2013.

If you look at a full year plan as though it is your wellness fitness plan and break it down a month at a time, even a week at a time, you start to create a foundation which is long term, life changing and a stepping stone to a healthier year…possibly the best year of your life and setting up an even better year this time in 2014!

Have fun with this and share your intentions with others!

This is the time of year to get a jump start on a strong immune system. It seems as though already, I’ve had many encounters with sick friends and clients. Here are some herbs and foods to add in to your diet sooner rather than later to help build an optimal functioning system:

1) Aged Garlic Extract (AGE) best known for its cardiovascular benefits, however studies also show that having a little more than 2 grams a day can reduce the duration of a cold or flu by as much as 61%!
2) Astragalus is touted for its antiviral and immune boosting properties. It is shown to stimulate the immune system by increasing the activity of the NK cells and T cells. I’m told to take 1/4-1 tsp liquid extract 1-2x a day.
3) Elderberry is a potent antiviral antioxidant. It is especially powerful with flu symptoms.
4) Iron is an essential mineral that plays a huge roll in immunity. If you are deficient, your system is impaired. Too much Iron can be toxic, just as too little can be harmful, so check with your doctor for the right amount of you.
5) Olive leaf has been known since biblical times. It is a natural and strong antioxidant which allows healthy bacteria to thrive. It’s especially well known for targeting the ulcer bug!
6) Oregano is one many of us are familiar with. Oregano oil can kill Salmonella, E coli and several types of Staphylococcus bug research has shown
7) Plant Sterols are well known for regulating cholesterol as well as the immunity functions.
8) Lastly, Probiotics strengthen the barrier function of the intestinal wall and boost immunity. They stimulate the body’s production of T-cells and tame intestinal inflammation. If you aren’t a fan yet…now Greek yogurt looks even better!

There is also significant proof that consistent exercise and eating a lot of healthy rich green foods (like kale, spinach, arugula, green tea, etc) will keep your immune system very strong. Something to keep in mind ALL year long!

As always…check with your Doctor first should it interact with any medications you might currently be taking! J

In our lifetime we will never see the same month, day and year again all in one date. Today is 12/12/12 as most of you have already surmised. Did you create a special experience around it by chance? Did you notice the clock turn at 12 noon, 12 minutes past and 12 seconds past?

A few of us were at the studio at that exact moment and spontaneously (through the coaxing of one of our clients) decided to do 12 pushups 12 x every minute starting as 12:12 and 12 seconds. After our 12th time, spontaneously again, we grabbed the moment and did a 13th set for good measure and to set our intention towards a healthy mindset to the year 2013!

It was fun and memorable~ even charged us on to discuss the power of going with the moment and doing something a little “extra”. Often we get wrapped up in making our activities a big planned out ordeal; often leading us to avoiding it altogether because it can’t be done perfectly. Intense, long hard workouts are fabulous, but let’s take a look at the little activities we can grab in our every day routines that we sometimes overlook.

You go to the mall or the grocery store and drive around for 10 minutes to find the close parking spot, when in reality, parking 50 feet away is quick and will give you a little “extra”. Then when you bring the shopping cart out to the car, do you leave it on the curb, or do you walk it back?

How about the hopeful look your dog has wanting a walk in the evening? Do you tell yourself you don’t have time, or do you put his collar on and take a quick 5 minute walk down your street, giving your beloved pet the highlight of his evening?

Then of course there’s the mornings when you are standing in front of the news eating your breakfast, mindlessly thinking about your to do list. Maybe you could stretch your legs out at the same time or even double up and stretch while you brush your teeth

All of these might seem a little silly, but if you grab the moment, catch the spontaneity of the activity, consistently you will stay active, stay energized, and have a little fun while you do it!

Even though 12 o clock, 12 minutes and 12 seconds have officially passed (unless you are in Hawaii!) it is still 12/1212 at this moment while I write and hopefully while you read. What can you do to seal this special day into your mind leaving you with a healthy and fun memory?

Go with the moment, today and every day and see what gifts and activities each day brings!

Over the last couple of weeks, friends, clients, family and co workers have broken some pretty amazing self barriers~

One just ran his first marathon after losing 20 pounds! Another juiced for 3 days (extracting pulp, following an extremely difficult plan, prepping for 3 hours a day and didn’t deviate for one moment…without the use of a juicer). One ran his best PR in a Thanksgiving day race! One decided to increase her level of expertise and took more educational courses in 2 months than most professionals take in 2 years and still managed to take care of her health and wellbeing! And another finally let go of gluten about 3 months ago and lost the 10 pounds she’s been holding on to for most of her life.

These are just a handful of people I know who each day, reach new benchmarks in fitness, wellness and health; yet even more importantly they have reached new heights because of their mental strength. We all have this within us and some days and weeks we seem to reach it more easily than others. I notice when we have a hard time pushing ourselves, that’s when we need to look to others to help us raise the bar.

This past Thanksgiving, I ran an 8 mile turkey trot and there was a woman there, about 5 or 10 years older than me who I used as my pacer. I didn’t know her, but we ran together, me ahead of her, her ahead of me, until the last mile, she passed me and I couldn’t catch up. She beat me by 30 seconds or so. She motivated me for two reasons, one because she was older and the other because she had a prosthetic leg from her knee down! Her gait was fast and she wasn’t daunted by her disability and SHE BEAT ME! I loved it and I will always remember this.

It’s important to be inspired and to inspire. It’s vital to see what others accomplish, no matter if it’s something we aspire to do or not, but to notice that it’s important and big to them is enough to raise our own bar.

Notice this week those who have broken self barriers and see if you can break a few of your own!

How often have you gone to workout by yourself and the dread of shuffling along on a treadmill alone, and then sauntering to the free weights feels less than inspiring?

Then again, how about the time you went to the gym and the person beside you warming up on the spin bike strikes up a great conversation, or is playing some energetic music, breaking a good sweat and inspires you just by being there? Quite different from the alone time plotting along!

We hear the word “community” in many areas of our world. That could be a community, like a “town”, or a community of friends from church, or even a community of friend you go out with once a month; but have you thought about your community in health and wellness?

It’s all around us. We go to train every Wednesday and Friday and our community is our trainer and the other “regulars”. We take a yoga class and our community is the other students. We go for a hike or run on the trail and our community is the other outdoor enthusiasts who have also mustered the energy to pull out their iPod and trail shoes. Then of course, it’s that special workout partner who is always there when we would find any excuse to avoid a workout if left to our own accountability.

Without our community, we are often times less energetic, less inspired, plotting along on the treadmill. (Not to say that’s not exactly what we all need here and there!) However, as a different perspective, just like other’s energy revs us up, we are other’s inspiration and community! We show up for each other, many times without ever being aware of the effect our smile, our extra “rep” or our fast (or slow) pace impacts the person who passes us.

Show up, be there, smile and encourage. BE the community you need and others need to continue a healthy and vibrant life~!

Each year I hear from friends, colleagues and clients how challenging the Thanksgiving weekend will be for so many. It can get a bit overwhelming with guests in town, travel, and those delectable comfort foods. Here are some tips I use and have heard from others which might help you this next week.

· 1) The day before Thanksgiving and the morning of, do a little “extra” workout. Make it fun, but see if you can add on 15-30 min to each “normal” activity. This can ideally help you burn another 100-300 calories each time and every calorie counts this time of year! In fact, to really help your mid section, plan on a walk (even leisure) after your Thanksgiving feast rather than sitting on the couch. This will keep your meal a little lighter; since you know you need to actually “move” after your dinner!
· 2) Choose water throughout the day vs. anything sugary; saving hundreds of unwanted calories and sugar grams.
· 3) Load your plate with ¾ vegetables during dinner.
· 4) Even though you know you will have a yummy dinner, still have breakfast and lunch. You will end up making wiser choices during dinner since you won’t be half starved.
· 5) Rather than go back for 2nds or 3rds, put anything else you want on a “to go” plate and have it the next day. Sometimes we over eat because we think we will never ever have those foods again. Take it home and have it for breakfast and/or lunch the next day.
· 6) Bring a low calorie salad dressing or Balsamic vinegar to your dinner to save several hundred calories in dressings.
· 7) If you are cooking, choose low sodium, light, low calorie versions of your food options. Choose fresh foods to replace dried foods (i.e. grapes vs. raisins, or low fat hummus vs. full fat cheeses, etc)
· 8) If you are having any cocktails, choose a low calorie mixer or a light beer. If having wine, be honest with your pour and know a “serving” is 4-5 oz. Have water between each drink. This will hydrate you and keep you from drinking your calories. You’ll also feel a lot more vibrant the next morning!
· 9) Wake up early on Friday and go for a great workout. This too, will keep you from over eating or drinking. Who wants a hangover (food or alcohol) when you need to be active @ 9 am?
· 10) Call your favorite trainer @ Body Firm and get in a buddy workout during the weekend with a relative from out of town. Show them how fit you are (smile) Now THAT is something to be thankful for!
· 11) Most importantly, smile, laugh, be grateful and embrace your health and family; the roots of a happy and rich life!

Happy Thanksgiving!

Team Body Firm~

How often have you started a diet or exercise program just to get derailed in a couple weeks? You start off highly motivated, full of promise and hope. You have your plan written out and “this time” you are going to finish!

Then something happens, a birthday party, a work deadline which was not expected, kids need to be picked up on a day you’d planned on a work out, or you are just plain old tired.

THIS is life! This happens to all of us. The difference between those of us who achieve our goal and those of us who keep restarting isn’t that “life” happens; it’s that we let “life” dictate our destiny instead of our will dictating “life”.

So often I see folks stumble after a couple of weeks. I know it’s hard, I know it’s frustrating. I also see folks who have stumbled a few times, then finally hang in there after a couple of rough days; even weeks, determined to keep going and turn a corner. That corner might take a few weeks, but that is the difference. This is the person who under no circumstance won’t give up. The person who has the same life issues that he or she had the last time they tried and the time before, yet “this time” kept going. This time…dug deep, really deep, and didn’t give up.

From my perspective, own experience and my interactions, I have seen clients who have been under a great amount of stress but hang in there and turn the corner to finally see that it’s worth it. Then they keep going down the new road and won’t go back.

This, my friends, will change your life if you can hold on during these challenging times.

Remind yourself you aren’t alone and how badly you want and need to achieve your goals. Remind yourself you have support groups to help you. Remind yourself that this is serious and you can and will turn the corner if you can ride it out. It might be hard, it might be time consuming, but isn’t restarting the same goals over and over even harder?

I know you can do it if you hang in there!

If you are like 90% of the population, you are always on the lookout for how to lose weight; but do you also look at how to get healthier while you lose weight?  Here are my top 5 tips to do just that!