I Lost 75lbs - And Still Saw A Fat Girl In The Mirror!

I cleaned up my diet, changed my lifestyle habits, and lost 75lbs! Go me! You think I would have been doing cartwheels and maxing out all my credit cards on a brand new wardrobe, right? Wrong. Sure, I was proud of myself. I could walk up a flight of stairs without panting like my dog and I could tie my shoes without holding my breath. But when I looked in the mirror, I wasn't happy. My reflection didn't match my expectations. Where was my perfect body? I expected to look like the before/after photos I was seeing of other big weight loss success stories. All I saw was a fat girl looking back at me in the mirror.

This is a real issue some women have when they lose a significant amount of weight. Especially if they have been heavy for a long time and then lost the weight quickly. It is a condition called "Phantom Fat" and it means they don't see themselves at the size they really are. I still occasionally buy clothes for my former size rather than my current size. And I am still surprised when I put them on and find they are too big! It took some time for my internal image to see my real external image.

How do you deal with phantom fat? Best advice: be patient with yourself. You didn't gain the weight overnight, and you probably became accustomed to seeing yourself a certain way. Imagine if you were a brunette for a long time and then cut off all your hair and became a platinum blonde. Weeks later you still do a double take when you catch a glimpse of your reflection. In the case of drastic weight loss, your mind needs time to adjust to seeing the smaller, more fit version of you. Give it some time.

You can also help retrain your brain by taking photos of yourself- and often! I know, you have probably been camera shy up until this point. Seeing photos of my heavier self on vacations or at family gatherings made me want to delete all evidence that I even existed! I felt embarrassed and defeated. I refused to be in pictures, or I would hide behind someone else. It took some time to recognize my new image in photos. I lost 75lbs! That is a lot of weight! It is the equivalent to almost 300 apples or 3.5 car tires! Seeing my image more often helped me to recognize my new body. It will help you too. So put your gorgeous little self in those family photos- front and center- and stop focusing so much on the image you used to be!

Also, doing  things you were not able to do so easily before will help you realize how far you have come! Take a dance class, go on a long hike, go clothes shopping with the intention of only trying them on. My daughter used her lunch hour once a week just to try on new clothes. She called it her "w

Weekly Weight Watchers appointment" and it gave her visual confirmation on her progress.

Again, just know that weight loss brings both physical and mental changes. The work doesn't stop when you hit your target weight. Be patient and give yourself time to adjust- and celebrate the healthy new YOU!

TIPS FOR A HEALTHY RELATIONSHIP- dont let the sizzle turn into a fizzle!

Have you ever seen a happy couple and wondered "how do they do it? they have it so easy!"? Happy relationships are not reserved for newlyweds or newly daters. If you want a happy, healthy relationship you must be willing to give it the same attention as you do in other areas of your life in which you want to succeed. Here are a few tips for cultivating healthy relationships and rekindling the flame:

BLAST BACK TO THE PAST-

The longer couples are together, the more comfortable they become with one another and the more they take the relationship for granted. Think back to what attracted you to your mate in the first place? Was it their quirky sense of humor? Was it the way they listened to you and seemed genuinely interested in what you were saying? How have you changed in the ways you treat your mate? Do you show excitement to see him/her when they come home from work?

Exercise: Take time to make a list of all the things you used to do for your partner when you were first together. Practice one each day/week from that list and notice how your feelings are renewed just by remembering who you were, and not by who he/she was.

DATE YOUR MATE-

Keeps things fun and plan a date night at least twice a month! When you let life get in the way of your fun times together, the fire can go from a sizzle to a fizzle!

Exercise: Call your partner and ask for a date. Take turns making arrangements. Your date can be as eloquent or as simple as you would like. Maybe tickets to a play and a nice dinner? Or something simple like a Sunday hike and picnic lunch! Be creative, and put as much effort into the planning as you did when you first met.

DRESS TO IMPRESS-

My grandfather always used to shower and put on cologne before turning in for the night. When I was a kid, I asked "why do you put cologne on at night grandpa?" He answered, "You never know who you might meet in your dreams!"

One of the areas couples fail to cultivate after being together for some time is in the bedroom. Do you shower before bed? Do you wear unattractive, faded t-shirts/shorts because they are more "comfortable"?

Exercise: If you would like your mate to pay more attention to you than the TV in the evening, try a little personal grooming before bed and see what happens! Dress to impress the one you love!

EXPRESS GRATITUDE-

Consider your partner as you would a stranger and express your gratitude often. We all like to feel appreciated, and when we feel appreciated we seem to appreciate more in return.

Exercise: Be specific and your thanks will go much further. Let the other know how much you value him/her and why. Leave a post-it note on the bathroom mirror. Send a random afternoon gratitude text. Also, spend time reflecting on the reasons you feel grateful and the feelings will begin to grow even deeper!

MAKE YOUR MATE YOUR PLAYMATE-

Often times we reserve the side of ourselves where we let loose, laugh out loud, and act silly for times with our friends. Relationships don't have to be always focused on bills, household chores, the kids, and the future. Lasting relationships are those where couples actually have fun together!

Exercise: Find something you both enjoy doing and have fun doing it together. Maybe you could play a board game at a local coffee shop? Run a 5K together where you have to dress as your favorite Super Hero? Pop some popcorn and find a movie from your teen years- something really cheesy you can both laugh at! Sing karaoke! Stand up, grab your air guitar, or sing into your wooden spoon and let go of all dignity for the evening!

A strong, happy relationship with your mate can be one of the most important keys for optimal health and well-being. Relationships are an important investment- the more you put in the more you can get in return. Everyone's relationship is different. What works for you may not work for another. However, the key ingredients are the same in every healthy relationship and those are to give often, trust completely, and love passionately and completely. I would love to hear any tips you have found that work well in your relationship! Please feel free to share!

Best in Health,

Carol Keller CINHC, E-RYT200, CPT

My Healthy Friends Fitness

SMART Goals- a Road Map to Success

Are you your own worst critic? Are you sabotaging your own efforts to be healthy by thinking you "cant do it"? Being successful in anything, including weight loss, can be accomplished by applying the following S.M.A.R.T. guidelines for behavioral changes:

1.Specific- Define your goal. "I want to lose weight." or "I want to lose body fat."

2. Measurable- Your weight loss goal needs to be measurable in order to know if you are progressing. "I want to lose 20 lbs."

3. Action- What action steps will you take in order to reach your goal? "I will go to the gym after work each day and walk 20 min on my lunch hour."

4. Realistic- If your goal is not realistic you will set yourself up for failure. Let's say your goal is realistic, but your actions are not. You will still set yourself up for disappointment. Maybe you can plan to go to the gym each day after work, but what if it is raining and you need to miss a day of walking on your lunch hour? Be committed, but be flexible and reasonable. So maybe instead, "I will go to the gym on Mon/Wed/Fri and get 10k steps in per day."
Set realistic goals and if you do more, then great!

5. Timed- When do you want to accomplish this goal? Maybe you are motivated by a vacation coming up? Maybe a wedding? "I want to lose 20 lbs by July 29." Having a reasonable target date will help you keep your eye on the prize!

If you need help setting SMART goals to reach your overall goal- whether it be to eat healthier, exercise more, lower your blood pressure/cholesterol, have more energy, or manage stress better- contact me at myhealthyfriendsfitness@gmail.com and let's set up your free health consultation today!





Best in Health,
Carol Keller CHHC, E-RYT200, and Fitness Trainer
Creator of My Healthy Friends Fitness Group
https://www.facebook.com/groups/myhealthyfriendsfitness/
https://www.linkedin.com/in/carolannkeller

Calling Bullshit On The "Natural Aging Process"

"When you turn 40 your metabolism slows down, you gain weight, everything falls "south", and you wake up with new aches and pains every day. It is all part of life. It is all part of the natural aging process." Ok folks I call BULLSHIT on this! I am 52 years old and I am in better health/shape than I was in my twenties, I have more energy than a lot of people 1/2 my age, and the only aches and pains I find is when I sit on my butt and eat the wrong foods for my body.

How many people do you know who have all but given up on living the life they are entitled to experience? The conversation usually is all about their latest pain, or doctor's appointment or new medication. They are typically not a joy to be around because this "aging process" has made them bitter- although they may not even recognize they are this way. Maybe this person is YOU?

Let me let you in on a secret that even your doctor may not be telling you- you are entitled to optimal health! It is for all ages, all genders, all ethnicity, and all bank accounts. The secret is NOT a magic pill nor an expensive gym membership. The secret is not dieting but fueling the body. It is exercising smarter not harder. It is trading in your stress for happiness. There is no one-size-fits-all program that brings the same results for every person. We are unique, and our bodies are incredibly intuitive. If we just develop a listening relationship with our bodies, we will learn what we actually need for it to function on a healthy level.

If you are carrying extra fat on your body then it is reasonable to say that you may experience health issues ranging from indigestion to Type 2 diabetes to high blood pressure. Maybe you are already taking medication for one of these health issues. In most cases the proper diet and healthy lifestyle can help prevent these serious health concerns and even reverse them in some cases* If you had a choice to save the money you spend on prescriptions each month, and if you could wake up feeling better- would you not choose to do whatever it takes to make that happen? What would it feel like to walk up a flight of stairs without pain or getting winded?

*Always follow your doctor's orders on medications and get regular check ups. Only your doctor can alter your prescription*

If you aren't carrying a lot of extra weight, but have approached middle age and noticed you are getting "fluffy" around the middle, or don't have the energy you used to- don't throw in the towel! There are ways to increase your metabolism so your body is working with you, not against you. Little changes to your daily diet and exercise routine can help you stay fit and trim and feeling youthful!

There is so much information circulating that the average person is left in a state of utter confusion on where to begin, which diet to follow, and which magic supplement to take. It can be frustrating and defeating to say the least.  As a Certified Health Coach, a Certified Personal Trainer, a pre-menopausal woman  over 50, as someone who has successfully lost over 70lbs and kept it off AND repaired and increased my metabolism- I'm telling you, if can be done. I cant pull the perfect diet and exercise program out of my file cabinet for you, because you are the only YOU. What works for me, may not work for you. What works for client A will not work for client B. However, what I CAN do is work with you to find the optimal nutrition and exercise plan that works best for YOU. We can work together to look at all aspects of your well being and I can help you make choices that lead to a healthier lifestyle overall. A healthy lifestyle is the ultimate goal. Weight loss, healthy digestion, more energy, better quality sleep, less aches and pains- those are all bi products of a healthy lifestyle.

It is up to you. We all have a choice. We are all entitled to optimal health. To what degree depends mostly on you (and some family history).  You decide. Do you want to wake up each morning and say "Well shit. Here we go again." Or would you rather wake up each day with a smile and say "Thank you!!!"

If you are ready, let's talk!

Carol Keller

Certified Health Coach and Certified Personal Trainer

myhealthyfriendsfitness@gmail.com

Stress Made Me FAT!- a personal look inside this Health Coach's journey

I was looking at some old photos of myself over a period of a few years when I was morbidly obese. If I didn't know better I would think "this lady must sit on her butt eating chips, candy, donuts, and drink cokes all day! She probably never exercised a day in her life!" Well, as a Holistic Health Coach I wouldn't think that, but I can tell you that is the first thought most folks have when they see someone with weight issues. In my case it wasn't too many calories, it was not enough calories! I didn't sit on my butt all day, I actually was a group fitness manager and taught about 12 classes per week, sometimes exercising 2-3 hours per day! So how would such an active person who ate very little look like this? Well, a combination of things, but my biggest battle was with stress.
We all have stress in our lives, but it is how much stress and how our body processes it that is unique to each of us and its impact on our health. When you are faced with stressful situations cortisol is released into your body, which slows down the production of testosterone. Cortisol encourages your body to store fat and slow your metabolism in burning calories and makes you crave sugary or carb rich foods for comfort. In my case I didn't necessarily reach for either food right away- I reached for nothing. My typical day started with a cup of black coffee. By 3p I was working on my 4th or 5th cup of coffee and had not eaten anything because I was buried in work stress and ignoring my body's needs. This caused my body to go into "starvation mode" holding onto every ounce of fat for survival because it didn't know when I would eat again. By 6p I was usually feeling starved and would reach for just about anything! Although I didn't eat a lot of them, carbs seemed to satisfy my growling stomach long enough for me to change into workout gear, go teach another class, and finally come home to eat dinner around 8p.
It was a vicious cycle of unhealthy practices for several years. It affected not only my waistline, but my relationships with my kids and husband. I was anxious, I was miserable. I was tired, I was embarrassed. I loved my career, but I hated how I felt that I didn't "look the part". It was obvious others thought that about me too- other gym managers and members. It was hard to pretend I didn't see the look of confusion and shock in their eyes when they would first meet me as a "fitness professional". But I was good at doing what I did, so those who did know me knew I gave 110% of my life and health to the job.
In my personal life, I felt like I was not available enough for my kids. Although they were grown adults, they still needed a mother and I was always working- from the gym, from the home, from my phone on vacation. This also effected my marriage. My husband was very supportive in that he actually taught classes with me just to be able to spend time together. He spent several evenings a week and every weekend either teaching classes, helping fix stereo equipment, making fliers to announce upcoming events, or listening to me bitch about the 50+/- instructors I managed or console my tears of pure exhaustion. My way of dealing with stress was to add more stress- eating less, eating late, eating a bad combination of macros for my body, exercising too much, and living in a mentality of negativity behind the scenes- because of course when I was on stage I was ON! As far as the world knew I lived a perfect life and was "freaking Mary-Poppins-Happy!!"
One day I took a look at my life, and my health (actually it was at the insistence of my oldest daughter and husband) and decided to make some changes. Who was this person I had become? This isn't me. The real me was underneath layers of unhealthy fat and self-criticism, behind those tear-stained eyes and years of self-deprivation. It was time for a change, and I was so ready!

I look back to those days long ago and have vowed never to fall into that trap again. My kids and husband actually joke how they will ALL "divorce" me if I ever get into management again haha! I did get on a healthier path of clean eating, exercising smarter, less stress, and I feel much more beautiful in a smile than in tears. I feel more energetic, I feel sexier, and I feel stronger both mentally and physically than I have in years. For me it took a lot of experimentation and getting to know my body to find success on my journey. It is the very motivation behind my career change in wanting to coach others to live a healthier lifestyle and reach their own goals. I have coached over 100 people both men and women, in losing weight, adding muscle mass, reducing stress, and living a healthier, happier lifestyle. It is my passion, it is my mission. I'm finally free!
If you are ready to make changes and live a healthier life- then let's talk!

Best in Health!
Carol Keller
CINHC, E-RYT200, Fitness Trainer and Weight Loss Specialist
My Healthy Friends Fitness
myhff.blogspot.com
https://www.facebook.com/groups/myhealthyfriendsfitness/

Stalled Progress? Let's Talk!

So you have been very disciplined, dedicated, and determined on your weight loss journey and you find you have more pep in your step and discovered a little wiggle room in your favorite jeans. Good for you!! You are rolling full steam ahead but BAM! you hit a plateau. The number on the scale isnt decreasing, and you are starting to feel defeated. Dont give up! Hitting a plateau is normal for EVERYONE! Most times it is your body's way of catching up with all the hard work invested. However, if 2 weeks go by and you still dont see any changes, there could be several reasons for the stall. It is time to reevaluate your plan.

1. Are you following the same exercise and diet plan you have for the past 3 months? If you want to change your body, you need to keep it guessing. Our bodies adapt pretty easily to dietary and exercise changes. We need to keep it fresh and make small changes to keep progressing. Try changing the times of day you eat, try changing up the type of exercises you are doing- a new cardio format or increasing the load and decreasing reps in your lifting workouts may be just what your body needs to jump start the progress again!
2. Are you eating enough calories? Several clients have asked me about 1200 calorie diets. Eating 1200 calories a day is what most people need to get the minimum nutrients. In order to lose weight you need to create a deficit of 3500 calories per week to lose 1lb. You can do this by decreasing your calories by 250 and increasing your energy expenditure by 250 per day. This will result in a weight loss for most people of 1lb per week. However, there is a lot more to it than this simple calculation. Oh if our bodies were not so incredibly complicated, every person could use this formula and reach their weight loss goals, right? But we are beautifully unique creatures and bioindividuality determines each person's success. Yes, you do need to create a deficit, but determining where and how to create the deficit is important. Starving your body of needed calories and nutrients will cause you to actually stop losing weight and start storing fat. You body will go into a "survival mode".  A Certified Health Coach can work with you to find the best formula for your personal success without leaving you feeling confused, deprived, and with a damaged metabolism. 
3. Are you being honest with yourself? It is amazing how we think a "bite of this" and a "bite of that" doesnt count. How a "spoonful of cookie dough" doesnt count as a cookie. How "grazing" doesnt count as eating a meal. Mindless eating can lead us down a path of denial and frustration when we are working hard and dont see results. My advice? Use a food log like My Fitness Pal to track every morsel, every drink, and every exercise session. One potato chip, one Tootsie Roll, one mocha latte, one beer, one 15 min walk around the block- it all matters. Weigh your food. Buy a cheap set of food scales at Target. Measure your liquids. Time your exercise session. The more honest you are with yourself, the less frustrated you will be in knowing where to make changes in your plan. 
4. Be accountable. Partner up with a Certified Health Coach or a accountability partner who will hold you to your goals and keep your health as much of a priority as you should. There will be times you will slip up. We all do. We all need wiggle room. But working with an accountability coach or having an accountability partner will help you get back on track and keep working toward what is important to you. 
5. Maybe it is time to dial in on the macros. There are 3 macronutrients the human body needs to function properly: protein, carbs, and fats. Carbs are the body's primary source of fuel. Proteins are important for repair and growth of tissue and building muscle along with a lot of other responsibilities. Fats are great for protecting organs and absorbing the nutrients from our foods. According to bioindividuality, what works for one person will not necessarily work for another. Maybe you need to increase your healthy fats to burn more fat? Maybe you need to increase your protein to help maintain your lean muscle tissue due to your intense exercise sessions? Lean muscle helps to burn fat, so it is important to preserve. Dialing in your macros is not a perfect science and takes some experimentation and knowledge. Working with an experienced nutrition specialist will help you get on track.
6. A calorie is a calorie....WRONG!! All calories are not the same. So while you do need to consider calories in order to see the number on the scale move, it is the fat you want to lose more than the weight itself. A healthy start to losing fat is to rid your cupboards of processed foods. A good rule of thumb? If it has more than 5 ingredients, or it has ingredients you cant pronounce- throw it out! You can actually eat more calories and not be hungry by adding quality foods to your daily diet. Whole foods are the best- they are single ingredient foods. Think vegetables, meats, whole grains and limited fruits. Try to limit your added sugars. Load up your cart with perishables from the perimeter of the grocery store and you will be on your way to optimal health for yourself and your loved ones!

Too many times I have watched people spinning their wheels trying to reach their weight loss/muscle gains goals. Heck I have been there myself! Deprivation, overindulgence, self denial/cheating, over training, and just lack of education and accountability will leave you with feelings of defeat rather than accomplishment. If you have been spinning your wheels or you have reached a plateau- let's talk! A FREE Health Assessment with me will be your first step in living the lifestyle you desire in the body you dream of! 

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com
https://www.facebook.com/groups/myhealthyfriendsfitness/

People with goals succeed because they know where they are going… It’s as simple as that. -Earl Nightingale

"Fail to plan = Plan to fail." Im sure most of you have heard this saying before, but do you apply it? Setting goals is the foundation for achieving success. Short term goals give you focus and long term goals give you vision. What is your vision for the next year? Is it to get promoted in your career? Is it to lower your blood pressure and possibly reduce your medication? Is it to run a marathon? These are all great visions to have- but without the small daily action steps to help you get there, they are just visions. How can you make those visions reality?

SEE Success: To get started, find something that represents what you would like to achieve. Maybe it is a medal representing the marathon you would like to complete. Maybe it is a photo of yourself when you were at your healthiest, or even of a reward you would like to give yourself when you get that promotion! Put this token of your vision somewhere visible where you will see it daily.

BELIEVE in Success: Next "believe" you have achieved success already. We become what we believe, so if you believe you are successful you are already cultivating the motivation to be successful! Try a daily mantra. Start each day looking at yourself in the mirror and complete this phrase "I AM_____" or "I WILL___".

PLAN for Success: Now we build the foundation. A house is only as strong as its foundation and a vision is only realized by the daily action steps taken to get there. Set one small daily goal each week and one weekly goal to achieve as an accumulation of the daily goals. If you would like to run a marathon, your weekly goal may be to run/walk "X" miles, with a daily goal of getting to bed 30 min earlier each night to feel more rested to complete your workouts. Setting smaller goals will keep you focused and feel more accomplished.

CHECK IN, REEVALUATE, CELEBRATE Success: It is important to check in once a month and evaluate your plan. Have your daily goals become habits? Have you reached your weekly goals? If you are struggling, then reevaluate your daily goal first. If you are struggling with the daily goal you may need to stick with it longer. Practice the daily goal for two weeks instead of one week. If this doesnt work, take a look at the circumstances which are hindering your progress and make some changes. Are you struggling because the daily goal is too much of a challenge at this time? Or is it due to circumstances beyond your control? Make your daily goal attainable but enough of a challenge that it helps you to move forward. On the flip side, if you are reaching your daily goals without any challenge, step up your game! Maybe you can set two daily goals to help you reach your weekly goal? And if you are accomplishing your daily/weekly goal- celebrate! Pat yourself on the back and allow yourself to feel good about your accomplishments!

There is rarely anything that is not within our reach if we want it badly enough. We just need to make our visions a priority and realize there is work involved in any success. Believe in yourself, be flexible, and recognize there will be bumps in the road, but eventually you will succeed!

*As a Holistic Health Coach, I can help you create a plan to succeed! If you would like to learn more, please visit my blog at myhff.blogspot.com*

Best in Health!

Carol Keller

Certified Integrative Nutrition Health Coach/Fitness Trainer/Weight Loss Specialist/E-RYT200

My Healthy Friends Fitness

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

Keeping Your Skin Healthy This Winter

Winter months tend to wreak havoc on our skin due to the drop in humidity levels. The dry air zaps the moisture from our skin leaving us with itchy, flaky, even cracked skin. Here are a few conditioning tips to help your skin stay healthy through the coldest season!

1. Eat more avocados- they are rich in healthy fats and vitamin E- which is good for your skin.

2. Work from the inside out by drinking more water for overall good health.

3. Apply a layer of fresh aloe vera gel to areas of dry skin and let it sit for 10 min. Then rinse it off with warm water. For best results do this twice a day.

4. Add one cup of plain oatmeal to your bath water.

5. Use an oatmeal facial- mash 1 ripe banana with one cup of ground oatmeal and apply it to your face or other areas of dry skin. Leave on 10-15 min and rinse with cold water. Try this once a week for best results.

6. Apply coconut oil to your body after your bath or shower while your skin is still warm.

7. Try an oil-based moisturizer rather than one that is water based. The oil will act as a protective barrier to retain the moisture.

8. Protect your hands from harsh winter weather by wearing gloves.

9. Use a humidifier to get more moisture in the air.

10. Make a massage oil of 2T of olive oil and 2 drops of lavender oil and gently rub into the dry areas of your skin.

11. Make a facial mask of 2T of sour cream and enough flour to make a paste. The lactic acid in the sour cream acts as an exfoliate to remove the dead skin cells and moisturize your skin.

12. Use a gentle scrub of 3T of sugar mixed with 1/4 cup of yogurt and 1T of honey. Gently massage the concoction on your face in circular motions and leave it on for 5 min then rinse with cold water.

13. Be sure to get enough omega-3 fats in your daily diet. Omega-3 fats help prevent dehydration in your cells. Some examples are walnuts, flax seed, fish, olive oil, and/or winter squash.

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
https://www.facebook.com/groups/myhealthyfriendsfitness/

Got The "Winter Blues"?

Fall brings beautiful colors, crisp invigorating air, football games, hot chocolate, and bonfires. Winter brings cozy nights watching old movies, celebration and holiday parties, and the quiet and stillness of the first snow.  It is a beautiful time of year for colors, smells, and spending time with family and friends. However, for some folks the seasonal changes can make them lose motivation, experience lack of energy, even feel depressed.  This is what is known as S.A.D. or Seasonal Affective Disorder.

SAD can happen to anyone and not just in the winter, but it is the most common time of year due to lack of sunlight, so experts believe. Typically people who are sensitive to SAD will start to experience the effects in the Fall, and begin to feel better at the first sign of Spring. But you dont have to chalk it up to the "winter blues" and suffer. There are a few things you can try to put pep in your step, stabilize your mood, and embrace the energy of the season.

   

- Dont overdo it!- The end of the year is a time for "hustle and bustle", lots of holiday parties, deadlines at work, and family commitments. Pace yourself. Try not to commit to every invitation, do some of your shopping on line, dont be afraid to ask for help.

-Get more daylight!- The days are shorter and the most common reason for SAD. Open the curtains during the day, bundle up and go outside for a brisk, invigorating walk! Talk to your doctor about Light Therapy options.

-Commit to your workouts!- Consistent exercise can help boost your mood and reduce stress. Make your workout a priority.

-Continue to practice healthy habits!- Just because the holidays at the end of the year encourage parties with sweet indulgences and excessive alcohol, this doesnt give us a green light for discarding our healthy habits. Eat a well balanced diet with plenty of vegetables and adequate protein, aim for 8 hours of sleep each night, limit added sugars, and drink at least 8 glasses of water per day.

-Reach out!- Some people tend to hibernate in the colder weather months. If you feel yourself withdrawing and wanting to spend a lot of time alone, reach out and call a friend or loved one. Make a coffee date or look for volunteer opportunities!

The one thing to remember is to take care of you! Be patient with yourself and practice self care. If you feel you are struggling and the symptoms are so profound that it is effecting your quality of life, seek help from your doctor. 

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

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