Our overextended lifestyles coupled with extreme stress and some less than stellar food habits are leaving us unfit, overweight, overwhelmed, unfulfilled and unhappy. Here’s an interview I did a few days ago that will give you a few ideas about how to create lasting health, energy, wellness and happiness.
http://traffic.libsyn.com/alexlubarsky/Debi_Silber.mp3
Enjoy, comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
So if you’re already receiving my weekly tips and newsletter (just a few of the health, fitness and wellness gifts I offer at www.TheMojoCoach.com, you have gotten the first of 3 in a series of very important emails you won’t want to miss.
What was in the email? What offer did I make?
Let’s just say that it’s something I’ve never done before and most likely won’t be doing again (at least anytime soon:)) But having said that, I’m thrilled to be able to offer this exciting opportunity and look forward to sharing it with those who are truly ready to become their personal and professional best.
So, are you ready for lasting results in the area of weight loss, fitness, abundance, energy, love and fun?
Then sign up right now at www.TheMojoCoach.com. Besides a full year of complementary goodies, you’ll be eligible for my one time offer, available only to my subscribers.
More to come this Wednesday…
See you there!
I love that look people get when you hit on a topic that “lights them up.” Do you know the look I’m talking about? It’s the look they have when they talk about something they’re passionate about doing, seeing or creating. When you have a conversation around this topic with these people, it seems as if they “come alive” with enthusiasm, energy and excitement. When they talk about IT (their new business idea, a new product they’ve found, a new direction, perspective or outlook) they simply glow, their entire demeanor changes and their enthusiasm is simply infectious. So this leads me to a question I have for you. 
What lights YOU up? What makes the time fly and your spirit soar? What is it that you’re passionate about that no one needs to motivate you to do because the desire for it comes easy? What is it that would be considered your unique gift, strength, talent or calling? Are you a great baker, do you have a green thumb, are you an incredible organizer, a compassionate friend, a fantastic listener? What do you do that others seem to struggle with and for you it comes easy?
There’s something you are uniquely qualified to do (yes YOU!) It’s your specific gift that’s waiting to be unleashed and shared with others. Do you know what it is and are you sharing it?
While everyone has a gift to share, over the past nearly 20 years coaching hundreds of women, I’ve seen time and time again how those gifts are often buried under layers and layers of fear, doubt and insecurity. For some, the thought of pursuing a passion, new direction or dream is nothing less than terrifying. They instantly think about what others will think or say, how they’ll be perceived, what will happen if it doesn’t work. They bring up all of the other excuses like “I’m too old” or “I’m too busy”. They don’t trust that they can their ideas are worth of time, energy and effort. They don’t trust themselves to stay with it long enough to bring those ideas to fruition.
Others are focused on surviving versus thriving and their greatest goal may be nothing more than getting through another hectic day. For this group, it may be easier to sleepwalk through life rather than “rock the boat” by questioning the choices they make, the quality of the relationships they have and to be honest with themselves to determine if the lifestyles they’re living are satisfying, fulfilling and meaningful to them.
This year is quickly winding down and a New Year will soon begin. The opportunity it presents is equivalent to the Ultimate Monday (you know, the day where the new eating and exercise plan usually begins?)
Sure you can enter another year without a plan, strategy, or goals, but you know what the definition of insanity is, right? It’s doing the same thing over and over and expecting a different result! What would it look like for you if 2010 was the year you finally started pursuing that dream, getting your body back into shape, exercising regularly, taking the time to do what it takes to improve your relationships with those you love?
What if 2010 was the year you stepped into your greatness-recognizing how magnificent you are and doing something with your talents? What if you took that idea for a product or service and turned it into a business? What if you finally decided to say “no” to the things that zap you of your time and energy, leaving you more time to say “yes” to the things that bring you joy?
You see, there’s nothing more exciting than pursuing your passion and living your dream. Giving up all excuses as to why you can’t (trust me, I’ve heard them ALL) and realizing that the only person ever really stopping you is…you.
So if you’re ready, I’d love to help! Let’s talk (either by phone or in person if you live close by in NY) and discuss how you can make 2010 your best year yet! Since I’m practicing what I preach, 2010 will be a big year for me to build my speaking career but I’m still privately coaching a handful of motivated and dedicated clients.
Will you be one of them? If so, click here to find out more about what we’d cover in our sessions and choose the one that works best for you.
Do you want to get started with a one time session to create a personalized game plan for health/fitness/wellness success? Would you rather have a long-term coaching relationship? Would 3, 6 or 12 months do the job?
I’m looking forward to working with you and inspiring you to become your personal best. Are you ready? (That was a trick question-of course you are!) Click here and get started now.
**As my holiday coaching gift to you: if you sign up for any coaching package from now until December 31st, I’ll give you a complimentary session. That’s an extra hour with me…FREE! (You can also use that bonus session as a amazing gift to someone else who wants to get their Mojo back!)
In the last post I shared some simple weight loss math:
3500 Calories = 1 pound of fat
10 minutes of aerobic activity = about 100 calories burned
500 calories less (through changes in eating or exercise) per day = 1 pound lost per week
When it is all spelled out like that, it seems so easy and straightforward, doesn’t it? But we all know it isn’t quite that simple. Because making it all happen consistently – the exercise, the healthy eating – is hard!
Have you ever wondered why you lose weight, only to sabotage yourself and put the weight right back on? Before you get angry, frustrated and discouraged with yourself, give yourself some compassion because here may be a few reasons why you’re doing it.
While you may think it’s natural to want to lose excess weight, have you ever thought of what those extra pounds may be providing? Many people, whether they realize it or not, keep weight on…on purpose. There are many reasons for this.
1) Weight can provide a protective barrier - Remember when you used to hide behind your mom’s leg when you were scared? You may be using the excess weight to provide that same protection for you now. Maybe there are reasons why looking or feeling sexy or attractive brings about fear or discomfort for you, so keeping the weight on prevents those uncomfortable feelings from arising.
2) Being overweight is comfortable – Another reason you may keep weight on is because you’re unsure or uncomfortable with the expectations that may be placed on you with a new, fit, sexy body. At your current weight, you know what’s expected of you and there’s a sense of familiarity with it all. These feelings may be easier to deal with than the discomfort of the unknown; even if what’s familiar is being overweight and unhappy.
3) Partners in crime – Still another reason you may be keeping weight on may involve a partner. Maybe eating together is a connection you both have or cooking together is an activity you both share. Rather than risk breaking that bond, you continue the activity and habits you’ve developed to maintain that connection.
4) Being attractive could be a threat – Yet another reason may have to do with the threat a partner may feel if your weight loss means more attention from the opposite sex, higher self esteem and a greater sense of self confidence. Perhaps your spouse or partner is insecure, jealous and feels threatened by what your new look and improved self confidence may bring. Instead of working through those issues, many women find it’s easier to keep the weight on to avoid “rocking the boat” with their partner.
5) Habits are hard to break – Another reason we may keep the weight on has to do with your habits. You may eat the same foods, at the same times, in the same places from day to day. These habits you’ve created are now deeply ingrained within you; they’re a habitual part of your daily routine. For example, maybe you’ve grown used to skipping breakfast, grabbing a fast food lunch, coming home to eat a big dinner and relaxing in front of the TV at the end of a long day with a bag of potato chips. While these habits may be familiar, they can play a significant role in keeping extra weight on.
I’ve worked with many moms who’ve lost weight, then find a way to sabotage their weight loss efforts and quickly gain it right back. While often it’s a question of creating healthier habits to get the weight off once and for all, sometimes it’s important to dig deep and see if there’s a reason why you’ve been intentionally keeping the weight on. Of course, if you discover something too difficult to work through alone, you may need to get additional support.
Just because something has been a certain way for a while, doesn’t mean it has to stay that way if it doesn’t work for you anymore. You can make any change to your thoughts, actions and habits in order to slowly and gently discover your best self. It starts with awareness and the desire to change something that’s not working for you.
Do you have a story about how you have found a way to overcome obstacles in your life or relationships to move along the path to a healthier life? If so, I would love to hear about it! Please leave a comment below or send an e-mail to Debi (at) themojocoach.com.
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!!
Why do you need to exercise?
There are many reasons to incorporate exercise into your life. But all of them may not have the same motivating power for you. Finding the benefits of exercise that mean the most to you personally can make all the difference in getting you into a long term habit of regular exercise.
Some of benefits of exercise that you might consider are:
You have probably heard most of these benefits before, and they’re all good reasons to get off the couch and get moving. But finding the one that motivates you is the key to making exercise a part of your life!
If reducing the risk of disease jumps out on the list and makes you want to get started, then think about how exercise helps normalize your levels of stress hormones, blood glucose levels, and insulin levels. Normalizing these levels keeps your body in balance while reducing your risk for diseases.
If the idea of elevating your mood is especially appealing to you, imagine being outside on the perfect day, with a clear head, listening to the perfect song and enjoying the feeling of treating your body well. Now imagine you are midway through your workout and suddenly you feel a burst of energy that makes you feel as if you can fly. You are completely “in the zone”, you feel weightless and you feel like nothing beats the feeling you’re experiencing right at that moment. You may double your speed and not even notice because you are so completely enjoying the experience.
Those of you who don’t exercise may think I am nothing short of crazy, but I can only urge you to give this “high” a try! When you compare it to any chemically induced high, this one is available any time, for free, and is actually good for you!
Another example of how exercise can elevate your mood is by giving you a positive outlet for stress relief, building your confidence by building a more fit body and showing yourself a commitment to living a healthy lifestyle. The positive thoughts that come along with these feelings will overflow into other areas of your life.
If setting a good example for your children seems like a strong reason to get moving, realize that you can tell your children all day long how important it is for them to exercise. But if they see you finding the time to exercise yourself, they may follow your example and get out and try it themselves. Don’t just talk the talk, walk the walk!
If making your body lean, toned and strong sounds good to you, you are in good company! Having children can leave your body in less than optimal condition and you can thank your little ones for the new stretch marks, change in skin tone, sagging, and those few extra pounds you may still have hanging around since their arrival. While people will tell you these are some of the ‘medals of motherhood’, I’m going to tell you something else. You don’t have to be unhappy with your post-pregnancy body. In fact, you can make your post-pregnancy body stronger, sleeker, and sexier than ever before.
While you may have a few extra pounds on you, you also may have some new curves to work with. While your skin tone may not be the same, you can certainly tighten up what’s lying underneath. The point is, it’s never too late to work toward a healthy, fit body!
So take some time and think about what would motivate YOU to exercise. What benefits of becoming fit mean the most to you? Find a personal reason for beginning or maintaining an exercise routine. The reason can be your health, your appearance, stress-management, the chance to take some time for self-care, or showing yourself that you can make a commitment and stick to it. Whatever reason you discover, write it down and review it every day. On days when you don’t feel like exercising, reading your own words of motivation may offer you the incentive to get moving!
Have you ever wished that you could get private coaching from a Registered Dietitian with a Master’s Degree to create a healthy eating plan? Work one-on-one with a Personal Trainer to create a fitness routine that is just right for you? Meet with a Whole Health Coach who can show you how your current lifestyle is creating health/wellness or illness/disease?
But all of that individualized attention would cost thousands of dollars, right? Since I’m all three of those experts rolled into one (branded The Mojo Coach™ by my clients to sum it all up), I can tell you – yes, it would! And it would be worth every penny!
BUT, starting on Tuesday, July 7th at 2PM EST you can join me at www.MomTV.com for my new TV show – Mojo 911! – where I’m giving away all of this and much more… for FREE!!
I’ll be giving truckloads of information, ideas, strategies and inspiration within the six areas that as moms, we struggle with most: Nutrition/Weight Loss, Fitness, Stress Control, Emotional Health, Relationship Wellness, and Spirituality.
Each week I’ll be giving away a FREE gift: either one of my 2 CD’s, my book: The Lifestyle Fitness Program: A Six Part Plan So Every Mom Can Look, Feel and Live Her Best (recommended by Parenting Magazine), a mini coaching session, or who knows-if you live nearby I may just stop by and give you a kitchen cabinet makeover, take you on a food shopping tour or help you set up an effective home gym!
How can YOU win these FREE gifts? You’ll have to tune in each week to find out how to enter and winners will be announced each week!
If you are a mom who is ready to make lasting lifestyle changes, lose weight, become fit, healthy and happy from the inside, out…you’re going to want to tune in Tuesdays at 2PM EST at www.MomTV.com!
For nearly 20 years, I’ve inspired and empowered unfit, overweight and overwhelmed moms “get their mojo back” and now I’m eager to share everything that’s worked with moms who’ll be watching my show: Mojo 911! The program I created and teach (The Lifestyle Fitness Program) works because I know that you need a program that values your time, understands your specific needs and brings results. Also, being a mom of 4, I “get it” and know that our needs as moms are very different from the needs of others!
So please join me at 2PM EST on July 7th – and every Tuesday – on www.MomTV.com and let me help you get your mojo back!
Feeling a sense of control is important to your health, self esteem and well being. It helps us feel strong, empowered and in charge of our lives and the way it’s unfolding. While a sense of control is beneficial, too much control often leaves us micromanaging everything and everyone in our path. Are you micromanaging? Do you need to oversee everything and make sure it’s all done your way? Is it unsettling for you when things aren’t done to your exact specifications? Besides taking on an enormous amount of extra stress, you’re
probably making things more difficult for everyone in your path. If this sounds like you, it’s time to stop micromanaging, learn to delegate and let it go. First of all, consider it from your children’s perspective.
Let’s say you ask them to make their bed. The cover may be pulled up but it’s not tucked in with military precision by any means. You’ve asked them to handle the bed making task, it doesn’t meet your approval so you decide to remake their bed. What message are your children receiving while you’re satisfying your need for a perfect house? They’re probably feeling like their efforts aren’t good enough which discourages them from trying harder while diminishing their self esteem. Here’s another example.
You’ve asked your husband or partner to go food shopping in an effort to share the workload. So far, this is a great plan. He comes home with every concoction of sugary, fatty junk food that can be found on the supermarket shelves. What do you do? Maybe you decide that he simply can’t get it right so it’s yet another job you’ll have to do. Who are you punishing here? Yes you’ll bring home some healthier options, but how about providing him with a specific list and hoping for the best? Your first option only leaves you with more work, frustration and unhappiness while he’s off the hook and wishing you could simply ask for what you want.
This next example is something way too many moms can relate to. What happens when your child comes home with a complicated project that’s due in a few days? Is it really their project, or has it become yours? Of course you want your child’s project to be completed, nicely done and timely but many moms feel that if their child’s work will be seen in or outside the classroom, it needs their decorating touch. There are a few things going on here.
The first thing worth mentioning is how does your “involvement” affect your child? Sure the project may look award winning by the time you’re through but consider the long term consequences. Your child will be doing hundreds of projects during their school career. As they grow, the time involved, difficulty and requirements will only increase. If they’ve never had an opportunity to take full responsibility for their work, their effort and their time, how will it affect them later on? Picture your child in college. If he or she never had to take responsibility for their own assignments during school because you were always on hand to help, think about how this abrupt change of events will affect him or her now. Chances are, it will be a rude and uncomfortable awakening, leaving your child frustrated, overwhelmed and anxious.
Next, take a look at how it affects you. First of all, if you have more than one child, multiply the extra project time by how many children you have. If you have a few children, you’ve just given yourself a part time job!
The trick with ending micromanaging is to delegate the task and then let it go! Sure it may not be perfect or exactly the way you want it. But try to ask yourself this very deep, spiritual and philosophical question which can only be answered after careful though and consideration. Ready, the question is…..who cares? Chances are, no one cares but you. So for your health, well being and sanity, stop micromanaging; learn to delegate then let it go. Not only will you be happier, but so will everyone else.
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