2011 April Archive at themojocoach.com

Archive for April, 2011

How to Shake Up a Boring Fitness Routine

Published on April 28, 2011 in General. 0 Comments

Bored with your current fitness routine? Here are a few ways to shake things up…and get results.

Running-Bored with your running routine? How about changing the route, throw in some sprints, run with a fitness buddy or run with different music playlists for different days of the week? For a completely different experience you can also take it indoors and use the time to watch your favorite shows, movies or even read using the “ chip clip trick.” With the chip clip trick, you place your book or magazine on the reading rack of your cardio machine (you can also purchase lucite reading racks that fit directly over the front of most machines) then put a clip on both the left and right pages of your book so the pages stay secure and don’t move. Gently unclip and re-clip the right sides as you flip from page to page and notice how much longer you’re able to stay on the machine because you were absorbed in your reading! Even if it takes a few tries to make this work, it’s worth it. Think about all of those great books you’ve been eager to read. Here’s an opportunity to get to them while getting fit at the same time.

Working out at home-If you’re bored with your home workouts, first take note of where you’re getting your workout in. It’s hardly motivating to workout in a dark, damp or cluttered basement with no ventilation and you may be much more motivated to do the same workout if you simply take your workout upstairs. Adequate ventilation is also crucial so make sure there are windows, adequate light and maybe a fan would help too. Next, if you’d rather not use a treadmill, bike, Stairmaster, elliptical, etc. try experimenting with different DVD’s, tuning into your local fitness channel or try different workout options like creating your own boot camp class using a jump rope for cardio and your own body weight for resistance. Another option is to download podcasts, audio books or even download custom workouts onto your IPod to power you through. You can also time your workouts so that you’re working out with a live online class or search for other live online interactive workout options that may interest you.

Bored with lifting weights-Sure dumbbells can get a little boring sometimes so try varying your routine or try using a kettle ball, medicine ball, resistance machines, resistance bands or using your own body weight as resistance. There are so many great exercises you can do without any equipment at all like lunges, squats, step-ups, push-ups, chair dips, planks and other great core exercises. Kickboxing can be great too just make sure to use correct form to prevent injury. If you’re trying something new, it’s wise to sign up for a few sessions with a certified Personal Trainer who can create a program for you based on your goals, preferences and lifestyle while teaching you the correct form so you can get the most out of each repetition.

When you’re bored with your exercise, your body gets bored too and you won’t get the results you’re hoping for. With just a few tweaks to your fitness plan, you can keep your workouts fresh, fun and interesting.

Comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

7 Steps to Get Back on Track After An Unhealthy Eating Slip

Published on April 27, 2011 in General. 0 Comments

So you’re eating better, you’re more active and making a conscious effort to live a healthier lifestyle. Then something happens which sends you right to the refrigerator and right back into those old, unhealthy habits. How can you prevent a lapse from turning into a relapse…then a collapse? Here are a few tips:

1. Stop. Contain the binge to the time period when you originally overate and make a rule that once the lapse is over, it’s over. Forget “may as well” type of thinking which goes like this: “I ate all of that so I may as well keep going and start again tomorrow” or “I can’t believe I did that, may as well forget the whole thing because it’s just too hard.” That’s like saying “I gained a half of a pound so I may as well gain back the 20 pounds I lost.” Does this make any sense? Contain it to the meal, the activity, the room you were in, etc. and just stop.

2. Learn-Learn why the lapse happened. Did you wait too long between meals? Did something or someone set you off? Do you need a more effective coping strategy for your emotions? Do you need to have healthier foods within easy reach? The more you understand why the binge happened, the better you can come up with a plan to prevent it from happening again.

3. Revise-Even the most skillfully created plans need a tweak to two if they’re not effective. Do you have big bags of snacks around that encourage overeating and would you be better off with single serving, pre-set portions? Are you leaving foods you find tempting within easy reach and would you be better off not having them around at all? These are the kinds of questions to ask yourself so you can revise what you’ve been doing to see if something else would work better for you.

4. Create a plan-Once you’ve stopped the lapse from turning into a string of lapses, you’ve learned from it and you’ve revised what you’ve been doing, it’s time for a plan. If stress derails your best intentions, what else may help calm you down? Can you find a healthy substitution for now that’s less damaging (like eating baby carrots instead of chips) until you find a different strategy? Can you call a friend, write in a journal, go out for a walk or play some music? Can you create a different association with the place you typically overeat? For example, if you associate snacking with the couch, can that couch be the place you now brush the dog’s fur or polish your nails? By creating a plan and having it in place, you’re less likely to be thrown off by the unexpected.

5. Do something positive- Ok, so you fell off track and you’re feeling a little disappointed with your choices or how you handled a situation. Instead of wallowing in it, do something positive to regain a sense of confidence and control. How about pushing yourself a little further during your next workout, less snacking and getting in those extra glasses of water today? Making an extra effort to get back on track shows yourself you’re back in control and will help regain your motivation to get back on track.

6. Move on-There isn’t one positive thing that comes from berating yourself so do your best to learn from the lapse and move on. Dwelling on it will only encourage further lapses while chipping away at your confidence and self-esteem so find a way to compartmentalize the lapse, put it behind you and start fresh. We all make mistakes but as long as we learn from them, they can be our greatest teachers.

7. Perspective- Was your lapse really as catastrophic as you think it is? Do you really need to question your ability to become healthy and fit? Do you really need to be that hard on yourself and is it is worth feeling that upset? Remember, chronic stress wreaks havoc on our immune system and increases our risk for symptoms, illness, conditions and disease. Keeping things in perspective helps keep us on track and while preventing the wear and tear unnecessary stress can cause.

Mistakes don’t define you; they teach you…if you let them. By finding a positive spin to the lapse and by improving your game plan to ensure a better outcome for next time you can easily overcome any lapse: preventing it from derailing your best efforts and intentions.

Comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Going Organic With Your Fruits and Vegetables

Published on April 15, 2011 in General. 0 Comments

For those considering a more organic lifestyle, here are a few ideas to help you on your way. First, a brief explanation…

One of the greatest differences in organic fruits and vegetables lies in how the food is grown, handled and processed. Because organic foods aren’t treated with preservatives and waxes you may find that organic fruits and vegetables spoil more quickly than nonorganic varieties. Organic fruits and vegetables also aren’t sprayed with herbicides and pesticides, which leaves a residue on the food and is also something many people want to reduce their exposure to for health reasons.

Why are organic varieties often more expensive than nonorganic?

Organic farming methods are also designed to conserve water and soil while reducing pollution; making organic foods more environmentally friendly. But, while these methods encourage the growth of fruits and vegetables free from herbicides and pesticides, it often means that the farming method is more labor intensive which increases the price of the food.

If you’re interested in shopping organic and there’s a limited supply at your local supermarket, here’s where you can find local farmers markets, organic foods and community supported agriculture near you. Check out http://www.localharvest.org/ to find out what’s being grown and harvested near you.

Here are a few tips to reduce the amount of pesticides in your produce if you’re not buying organic varieties:

Rinse, gently scrub or peel the fruit or vegetable to reduce the amount of residue that may be on the skin. Keep in mind that you may lose some nutrients this way however because many fruits and vegetables contain valuable nutrients found within the skin.

These fruits and vegetables have been dubbed the “cleanest” so it’s usually safe to go nonorganic when choosing these fruits and vegetables:

onions
avocado
frozen sweet corn
pineapples
mango
asparagus
frozen sweet peas
kiwi
bananas
cabbage
broccoli
papaya

The dirty dozen:

If your budget allows for only a few organic purchases, these fruits and vegetables (known as the “dirty dozen”) are the most heavily impacted by herbicides and pesticides so it’s best to go organic with these:

peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
pears
imported grapes
spinach
lettuce
potatoes

As with any lasting change, it’s got to fit in comfortably to your lifestyle for it to work. Can you swap one of your current nonorganic choices for its organic version? Can you try to make an extra effort to wash your produce when you bring it home? Can you simply try to eat more vegetables…no matter what type they are?

Slow, simple steps become new, healthy habits once you have a plan. Have you been eating organic fruits and vegetables or are you ready to try? I’d love to know, please let me know!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

The Little Boy in the Parking Lot

Published on April 12, 2011 in General. 0 Comments

So I’m leaving the bank. It’s pouring outside and as I step into the parking lot to find my car I see a 6 year old boy wandering in the parking lot aimlessly. I asked him where his mom was and he said; “I think she’s in one of these stores.” He looked lost, confused and hesitant to talk to me but the mom in me took over as I asked him if it would be ok if I helped him find her. He reluctantly agreed.

I checked the bank first and luckily, there was his mom. What was the first thing she said to him? “Why did you leave the car? I told you to stay there!”

Now, I rarely judge other parents and I’m far from perfect myself but this one really got me. I guess it’s because I saw firsthand, a scared, little boy who could have so easily been abducted or hurt. As he went with me to find his mom a sickening thought came to mind. “Look how easily he went with me, what if I were crazy myself?”

Parents, please listen. I’m just like you and throughout the years, I’ve had thousands of errands to run with my 4 kids. Not one time did I leave them in the car in the hopes of saving a few minutes to get more done. Was it more difficult? Did my errands take longer? Did my kids give me a hard time? You bet. But…were they safe? Did I know where they were and did I need a break after we were done because of how challenging it was to disrupt 4 young kids who only wanted to stay home and play? Definitely.

Looking back, I could have made some very different choices. I could have waited for help so I could get my errands done more easily without the kids. I could have done less, scheduled my time differently, etc. But would I change the fact that I never left them alone in the car while I raced in to get a quick errand done? Never.

I’ve seen babies left to sleep in cars on a hot summer day. I’ve seen kids left in a car in a crowded parking lot with the windows open enough for them to jump out or be taken out by a stranger. I’ve seen kids fist fighting in cars, dangerously close to crashing through the front window and today, I saw a little boy, walking through a parking lot with the rain pouring on him, alone and wondering where his mom was.

Being a parent is a huge responsibility and not one to take lightly. I’d rather have my kids angry with me than not have them safe. I’d rather deal with the discomfort and hassle that comes with packing and unpacking little ones in and out of car seats than feel more accomplished because I got more done. Finally, I’d rather have them all complaining about how annoying it is…then not have them around to complain at all.

Debi Silber “The Mojo Coach
www.TheMojoCoach.com

Ten Tips to Reduce Workplace Stress

Published on April 12, 2011 in General. 0 Comments

Workplace stress contributes to so many health issues including aging, weight gain, illness and disease. Feeling stressed during your workday? Here are a few simple tips to help you stress…less.

1. Learn how to say “no”. When you’re already overextended, taking on additional tasks will only create more stress and anxiety. Stop piling onto your full workload by learning how to say “no.”

2. Make your workspace work for you. Personalize your workspace with things that calm and soothe you. That could mean pictures of loved ones or photos of serene settings, something calming on your desk or even music playing softly around you. You can also download apps with sounds like waterfalls, birds, rain, wind or whichever sounds give you a sense of peace and serenity.

3. Keep things in perspective. Sure you have projects to finish and deadlines to meet but stress is tied to many diseases and is a main reason for many emergency room visits. Is what you’re getting stressed over worth losing your health?

4. De-clutter and organize your workspace. Make the decision to keep, file or toss then organize everything left within in your space so things are easy to find. Clutter creates stress by vying for your attention so de-clutter your space to de-clutter your mind.

5. Improve your productivity. Take note of how you’re scheduling your workday and what you’re spending your time on. For many people, delegating certain times to check email, make phone calls, schedule breaks or work on specific tasks is a great way to get more done with less stress.

6. Be realistic. Go for progress, not perfection because trying to be perfect is a perfect recipe for stress. Of course you want to do a good job but take the pressure off by learning what’s good enough in order to keep your stress in check.

7. Steer clear of “energy vampires.” We all know them. They’re the people who drain you of your time, energy and motivation…if you let them. They also increase your stress. By spending time with those who are positive, uplifting, fun and inspiring you’ll reduce your stress while being encouraged to be, do and have more.

8. Exercise. Burn off some steam by taking regular breaks to move and stretch throughout your day. Exercising before your workday can set the tone for a productive, energetic day while exercising after your workday can help reduce your stress before you come home. No matter when you exercise, working out regularly is a great stress reducer, encourages more restful sleep, reduces your risk for stress related conditions and disease in addition to having so many other physical, mental and emotional benefits.

9. Take an objective look at your job/career. Stress is often a result of dissatisfaction and a lack of joy. Are you enjoying your work? Does it bring you satisfaction and fulfillment or is it only a means to a paycheck? Maybe it’s time to change your responsibilities, take on a new challenge or possibly a new career. Work doesn’t feel like work when you’re doing something you love so take a look to see how you’re feeling about how you spend your day.

10. Have more fun. Being responsible doesn’t mean you can’t have fun. Lighten up and laugh more by being mindful of who and what you’re allowing into your life. Negative people, programs and information increase anxiety, stress and fear while positive influences strengthen your immune system and make life more enjoyable. Be strict about the messages you allow yourself to see, hear and absorb.

Anything I left out that works for you? Please let me know by adding your comments!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Consistency-The Key to Exercise Success

Published on April 6, 2011 in General. 1 Comment

Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The issue may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit…and getting results. Here are a few tips to help you stay consistent.

1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in.

2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it and see results.

3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.

4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving toward your goal.

6. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s or loading up your IPod and hitting the pavement. What’s most important is finding something you enjoy so you’ll look forward to doing it.

7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist, some downtime, a manicure, lunch with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.

How do you stay consistent with your exercise routine? I’d love to know!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com