2009 August Archive at themojocoach.com

Archive for August, 2009

Bringing Mojo to the Workplace

Published on August 26, 2009 in General. 0 Comments

All kinds of Moms get caught up in trying to be everything to everyone. We’re working so hard to make sure the kids are happy and healthy, the house is clean, the dogs are walked, the clothes are folded, the meals are cooked, the bills are paid, the garden is tended (whew!), that we lose track of taking care of ourselves.

It happened to me, too!

Working Moms are even more likely to get caught up in this cycle of self-denial - with bosses, co-workers and clients making demands in addition to our families, it’s especially difficult to find time to take care of ourselves. Even though taking care of yourself is the first step toward making sure everyone else can get what they need from you.

Think of the last time you flew on an airplane. In an emergency, if the oxygen masks fall from the ceiling, you’re supposed to put yours on first - then take care of others. The same thing applies to health and wellness. If you don’t put your own needs on the map, you can’t take care of anyone else!

With this in mind, I’m proud to announce the launch of a wide variety of programs, seminars and workshops designed to improve the health, fitness, wellness and happiness of working Moms. Think of it as Mojo at Work!

Did you know that when employees are physically fit, emotionally strong, fulfilled, balanced and happy they often:

Experience more joy and satisfaction in their work
Have greater clarity to efficiently/effectively perform tasks and responsibilities
Are more motivated, confident and productive
Reduce their risk and need for treatment for heart disease, hypertension, diabetes, obesity and other diseases
Reduce their incidence and need for treatment from stress related illnesses, symptoms and conditions
Feel a sense of loyalty because of their employer’s interest in their health and well being
Create an enjoyable and more positive work environment
Reduce health care costs as disease management is one of the most important aspects of a group insurance plan. Healthy employees reduce their risk and therefore management and expense of disease
Create a culture of health, wellness and prevention - promoting healthy lifestyle behaviors to other employees within the organization while resulting in long term savings for the employer
Save companies thousands of dollars because employee job satisfaction means sparing the expense of hiring/training new employees
Provide a positive representation and enhanced image of their company

I am offering a variety of packages according to the needs, budget and interests of specific workplaces.

I can come on site and give a live, in-person seminar or workshop. I can talk for 60 minutes, half or full day (if you ever watch my show on MomTV you know I can talk as long as you want me to!)
We can take advantage of technology and conduct a Webinar or Tele-seminar.
You can take advantage of our new “On Demand” option, with a high-quality recorded seminar available to employees whenever they are ready.
I am offering bulk book purchase options-my book The Lifestyle Fitness Program: A Six Part Plan So Every Mom Can Look, Feel and Live Her Best (recommended by Parenting Magazine) and covers all of the information to get you started on your path to your best life!
I can also do private full-day coaching and private weekly one-one-one coaching for employees. This would be an amazing benefit to offer to employees!

I’m committed to bringing my message to working moms through the companies that know how valuable their contributions are. By offering my programs to their working moms, employers can offer a gift of wellness, a boost in employee morale and an example of how they support these key members of their organizations.

If you are a working mom and would like for your company to sponsor one of these programs, please contact me at Debi@TheMojoCoach.com and let me know who I can contact at your company to get the wheels in motion.

If you are a HR representative or other decision-maker in a company that is interested in offering one of these amazing programs to your employees, please contact me as well.

I hope we can work together to bring more wellness, happiness and balance into the lives of our working moms! They deserve it!

Exercise Myths

Published on August 24, 2009 in General. 1 Comment

There are a few myths that have been circulating for a long time and need to be cleared up once and for all.

1) If you use weights you will “bulk up”.

As women, we don’t have the high levels of testosterone that would be required to gain significant bulk, and we can never gain a lot of bulk without lifting well over our own body weight and putting in at least a few hours each day to strenuously train. Most women who life weights using even moderate weight achieve a sleek, sculpted look. Think Michelle Obama, not Arnold Schwarzenegger!

2) You can turn fat into muscle.

Fat and muscle are two different things. Some people think that one turns to the other, like ice turning to water, or vice versa. Frequently when you lose fat, you can see the muscle tone that was hiding underneath it. But the fat isn’t turning into muscle any more than wood can turn into metal.

3) Fat weighs more than muscle.

A pound of fat weighs exactly the same amount as a pound of muscle. The difference is that muscle is more compact - fat can take up to five times the space! Two women can weigh exactly the same amount but be two different sizes depending on what those pounds are made up of. A women with a higher percentage of body fat will be larger than another of the same weight who is more muscular.

4) If you focus exercise on one body area, you can “spot reduce”.

If you have heavy thighs, you can do leg lifts until the cows come home, but you will not be able to lose fat specifically in your thigh area. Fat in your body is systemic, just like the blood that travels through your veins. Fat can be lost through aerobic activity or by increasing your rate of calorie burn by building extra muscle. But, while we can definitely lose fat, we can’t specify where the fat will come from.

5) Some people just don’t sweat.

Sweat is your body’s way of cooling down when it is heated by exercise. If you aren’t working up a sweat, you need to work a little harder! Upping your intensity can help make your workouts more effective.

6) I can’t exercise.

This is the worst myth of all. If you believe that you can’t exercise and become fit and healthy, you sabotoge yourself before you even get started! Your limiting thoughts will keep you from taking the first steps to become fit and well, ensuring that you stay convinced that a fit, healthy body is something you can never achieve.

Here’s where you take that inner critic and tell her to take a hike! You can do anything. Whether you chose to believe it or not, it will surely come true.

Take a look at the myths that you have bought into that aren’t working for you. Are you stuck in an exercise rut that isn’t working because of beliefs you have about what it will take to get healthy? Try a reality check on those beliefs. Making some small changes to your routine can get you moving forward toward a healthy new you!!

School’s Back in Session…For Mom!

Published on August 16, 2009 in General. 0 Comments

The first day of school is still a few weeks off here in New York, but I know that in many places across the country the kids are already back in the classroom or starting in the next few days.

Whatever your specific schedule is, towards the end of summer, moms begin to think about the upcoming school year. While the summer may have meant lazy days without schedules or routines, the school year brings about something else entirely. The whirlwhind of shopping for school supplies, shifting towards earlier bedtimes and few final summer sleepovers are all being crammed into the next few weeks. And very soon, new schedules, routines, clubs, sports, play dates and commitments will all begin.

Think about how things went for you during the last school year. Were you organized and happy? Or were you stressed, overextended and overcommitted? You can follow that same path again and if it worked for you, that’s great. If it didn’t work for you, you have another choice. The choice to reevaluate the decisions you made before, keeping what worked and changing what didn’t.

When you stop and reevaluate, you give yourself an opportunity to come up with a better strategy. You give yourself a chance to think about your values and what really matters most to you. Most importantly, you send a powerful message to yourself and those around you that your happiness matters, too.

So let’s say that you spent much of the last school year feeling overwhelmed with commitments. How can you make a change?

First take a look at what you are saying “yes” and “no” to. Chances are that each time you say “yes” to a task you’d rather not do, you are forced to say “no” to something that would bring you greater joy, passion and purpose.

Here’s an example. Your daughter has a classroom performance and she’s counting on you being there. In order to get there on time, you left work early, ate in the car and returned phone calls during the drive. You race through the doors of school where you’re stopped by an acquaintance who asks you help out at the next PTA fundraising event. Your thoughts are on your daughter and the look she’ll have on her face if she doesn’t see you this minute, so you end the conversation quickly with, “yes.”

After the performance you hug your daughter, race back to work and realize that you just added yet another task to your overflowing to-do list by saying “yes” when your mind, body, and soul were all screaming “no.”

Why did you say yes? Maybe you felt guilty that you haven’t participated as often as some of the other moms. Maybe you didn’t want to be accused of “not being a part of the team.” Maybe you felt you’d be disliked, rejected or perceived as selfish if you didn’t say “yes”. Maybe you just don’t know how to say “no.”

What are your priorities? For many of us, spending time with family is found somewhere near the top of the list. If quality time with your family is important and taking on another commitment will only leave you with less time for those you love, is saying “yes” in the best interest of you, your family, your values and your priorities? Saying “yes” to another time stealer leaves you saying “no” to something else that could have been fun, enriching and fulfilling.

Many moms feel when they say “no” to a request they are rejecting the person making that request. We all know what rejection feels like and hope to spare anyone from the pain it causes. However, presuming that the person is personalizing the request is an assumption that is frequently just not accurate. The person asking simply wants to know the responsibility is taken care of so they can check one more thing off their to-do list. Most people understand that saying “no” to their request is nothing personal, and they will move on and ask someone else to do the job.

Many moms say “yes” to avoid the confrontation or look of surprise that may result from saying “no.” These moms sometimes feel it is easier to take on the extra work than deal with the aftermath of saying “no.” Here’s a thought. Yes, it may be uncomfortable for a minute or two. You may feel tense, stammer and wish you were anywhere else. But that feeling is fleeting and the freedom you gain by staying true to your values will last much longer.

Many moms believe they’ll be perceived as mean, selfish or “above it all” if they say “no.” First of all, if someone is going to criticize and judge you and your behavior, do you really care what they think? Second, is it mean or selfish to use that extra time to cuddle with your kids, go on a “date” with your husband or catch up on some extra sleep so you’ll have more patience, energy and clarity? Finally, you are your children’s greatest role model. They look to you to see how to feel, act and behave. If this extra commitment leaves you feeling stressed, overwhelmed and overextended, what is that you’re teaching them?

Many moms just don’t know how to say “no.” Maybe those two little letters just sound too harsh or severe for you. A more subtle approach may work better. If this is the case, how about something like: “I need to think about it and get back to you.” This is a great way of buying time so you can make a clear decision after thinking it through. Another option may be: “I’d love to, but I have too much on my plate right now.” This is a straightforward, honest response that few moms can argue with. A final option may be: “Now’s not a good time but when I’m able to help, I’ll let you know.” This keeps the door open for future requests while remaining true to your priorities and yourself.

As the kids go back to school they will have another year to learn, grow and evolve. If we choose, we can use the opportunity to “go back to school” and take some lessons in growth and development ourselves. This school term, let’s work on reevaluating old habits and unhealthy behaviors in order to help ourselves, improve our relationships and become the empowered moms we’d always hoped we’d be.

It’s time to go back to school. Let’s make it a great year!

Out of Sight, Out of Mind

Published on August 5, 2009 in General. 0 Comments

One of the first recommendations that I always make for my clients who have difficulty controlling themselves around certain foods is to get some of those particular foods out of their house. If it’s not there, you can’t eat it!

But even with the best of intentions to keep only the healthy stuff around, special occasions come up, children want treats, you throw a party, or there are just some great leftovers that you can’t bear to part with. What is a mom searching for her mojo to do?

Do you notice how you tend to grab more food or snacks just because thet’re sitting out on the counter? How about when you wrap up delicious leftovers from a holiday or party and it’s just a little too easy to find them when the craving calls?

Here are some tips for making the food a little less accessible - and a little less likely to end up as extra padding on you!

1) Never leave food out on your counter, table or desk. It’s a open invitation to indulge whenever you glance at it or pass by.

2) Wrap foods in aluminum foil instead of saran wrap. You don’t see the tempting food and are less likely to be affected by it.

3) Put tempting food in a less convenient place. I put dangerous foods in the refrigerator in my garage. As I walk to the garage, it gives me an opportunity to think about how much I really want it. I can’t tell you how many times I’ve changed my mind on the way to find my hidden treat!

4) If you love to bake, make things that you don’t like so you won’t be tempted by them. Or at least make things you don’t love so you can enjoy a little and not feel like you have to have more and more!

5) Ask you partner or your kids to put the food away and not tell you where it is (my son loves to do this with anything BUT food by hiding my keys, wallets, cell phone, etc.)

6) Freeze it. If you put single-serving portions of your tempting foods in the freezer, you can defrost and enjoy a little bit at a time. And having to defrost it gives you that chance to reconsider!

7) Do not feel at all guilty about throwing tempting food AWAY! If you can’t stay away from it, and it isn’t good for you, there is nothing wrong with “storing” it in the trash! Here’s a mantra for you: “It looks better in the trash than on me!”

Try to commit to putting all food out of harms way. Nothing should be left on countertops, tables or within easy access. See how much easier it is and how much less you struggle when you are less tempted. When you reach for food it will be more intentional, you’ve planned and allowed for it.

You’ll also see that if you’re struggling to find and recover hidden food like a crazy person, something deeper might be going on!

Do you have any tips or tricks for saving yourself from the foods that can make you lose control? Post a comment and share your ideas with the other moms out there!