Did Someone Catch The License Plate Of The Truck That Ran Me Over?

I got out of bed this morning feeling like I have been hit by a big box truck! The only thing I could catch on the license plate were the letters "D.O.M.S."!

So I changed up my workout 2 days ago and I think every muscle in my body hurts today. Anyone who has ever trained hard or started a new workout program can relate Im sure. "D.O.M.S.", or Delayed Onset Muscle Soreness does not discriminate against age, gender, or between the novice or well trained athlete. Changing up your routine can most often jump start your stalled progress, but sometimes those victories can make us walk a little funny for a couple days or have trouble lifting our coffee cup! haha!

What causes delayed onset muscle soreness? DOMS is caused by microscopic tears in the muscle fibers which leads to inflammation during the repair process resulting in muscle growth. Some folks wear it as a badge of honor that they had a kickass workout, and some see it as a sign that they pushed too hard in their workout. Whichever group you find yourself in, just know you are not the first to be hit by the DOMS truck and you wont be the last. It is all part of the process. However, here are a few tips to help your recovery process along:

-Make friends with your foam roller. I have a love-to-hate relationship with mine. Who knew a cylinder of foam could be so evil and yet so effective? Use your body weight to roll out the tightness in major muscles and connective tissue. Remember to breathe!

-Get up and Move!- I know the last thing you are thinking about is more exercise when you are feeling the victories of the previous session right? But active recovery can increase the blood flow and help alleviate some of the soreness.Go for a walk or maybe a swim. Try a gentle yoga class!

-Massage. Getting a sport's massage can help to work out those knots and kinks. Plus, it is relaxing and important to your overall self care!

-H2O. Be sure to stay well hydrated before, during, and after your workouts. Dehydration can actually create muscle soreness and cramps- so drink up to help everything flow!

-Take preventative measures. Preventative does not mean avoidance. Nor does it mean you wont reap the benefits from a less intense session. If you are new to a particular exercise routine or have taken some time off, the best way to help reduce your muscle soreness is to start with a proper warm up. Do a couple sets of the exercise with just body weight and/or very light weights. Take it slow- slow and steady wins the race!

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com

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

10 Tips To Surviving A Holiday Meal and Not Feel Guilty- Happy Easter!

First, let me say that you should never feel guilty about a little indulgence at a holiday meal. Most often it is not the holiday meal itself that derails our nutritional efforts, it is the day before, day of, and day after that seem to get us off track!

Here are 10 tips to help you stay on track over this holiday weekend and not leave you feeling defeated on Monday morning!

1. Remove all Easter candy from the home. If you are filling Easter baskets for the kiddos, then don't open those bags of sugary treats until the night before. And use ALL the candy. Don't keep a couple pieces for yourself.  There are 150 calories in one popular chocolate creme egg- that will require a 39 min walk to work off. It has 21 grams of sugar- that is almost an entire day's target as recommended by the AHA!

2. Follow your normal exercise routine the day before, and day after. Added bonus if you add an exercise session the day of- get the family out for a walk together! It is a much healthier way to spend time together than gorging and napping.

3.  Dress to the 9's! Ladies, put on a nice dress, or a form fitting pair of jeans and a nice shirt that doesn't hide the bulge! Do your hair and make-up- wear lipstick. Guys, the same goes for you with the form fitting clothes, and be sure to groom yourselves as well. When we dress up we carry ourselves with self respect. We are more likely to eat mindfully to ensure we not accidentally drop food on our nice clothes. If those clothes are form fitting, we are more aware of the limited room in our bellies, therefore adding less to our plates!

4. Take the conversation away from the food table. We have a tendency to "graze" when in a group chatting, so take the conversation away from the food table. This may be a great time to get your family involved in a board game. If it is a beautiful day, take the party outdoors and play badminton or an old-fashioned game of tag with the kids!

5. Don't think you can starve yourself the day before, or morning of and "save up" your calories. It doesn't work that way. Saving calories from the day before may backfire when you become so hungry you eat everything in sight the next day! It is better to eat lower calories foods but enough to keep your body satisfied. Add more raw veggies and protein the day before. The day of, don't skip breakfast. If you go to your Easter meal hungry you will set yourself up for overindulgence.

6. Don't drink your calories. Limit your alcohol beverages. Enjoy 1-2 adult drinks if you like, but have a full glass of water before and after each one. This will encourage you to sip your drink a little more slowly and save yourself a lot of empty calories. The same applies when drinking pop.Choose sparkling water and serve it in a wine glass!

7. Use a smaller plate and fill it only once. That's right- one trip! Scope out all the goodies beforehand and be sure to fill 1/4 of your plate with veggies, and 1/4 of your plate with protein. The other 1/2 can be whatever you would like, including dessert. However, make sure your plate is piled no higher with food than the height of 3 fingers.

8. Chew your food well. Your mom was right all those years ago when she told you to slow down. When you chew your food more slowly your brain gets the signal to stop eating before you overeat and feel miserable.

9.  Mind your bites! A taste here, a taste there. It was just a bite, it doesn't count...right? Wrong! Many people don't realize how much they eat when they cook the holiday meal. Those tastes can add several hundred calories before you even sit down to dinner!

10.  Put it all in perspective. One meal of overindulgence will not derail all your efforts to that point. Just don't let it be the excuse to continue down that path. Enjoy the meal, move on, leave the guilt behind. Get back on track the next day with fewer carbs, no added sugar, regular exercise and at least 8-10 glasses of water.

Happy Holidays!

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

Nature's Magic ...a Q&A session with a Holistic Health Coach

The following questions were asked during real coaching sessions with a variety of clients who were experiencing frequent colds, lack of energy, and intense sugar cravings. They are common issues my clients experience. The responses in bold are informative and not taken from the actual conversation. The clients' identities are protected.

Client: "Ive been feeling tired and run down lately. It seems everyone is sick at work and I always catch everything. I keep cereal bars at my desk and crave sugar every day between 2-3p it seems. A friend of mine takes "X" (popular brand OTC diet pills) and says they give her tons of energy and she has lost 15lbs so far! I'm considering buying some just to jump start my weight loss. What do you think?"

BENEFITS OF ADDING MORE FRUITS AND VEGETABLES TO YOUR DAILY DIET

What if I told you I had a pill you could take daily that could help protect you from heart disease, cancer, stroke, reduce bloating, help manage stress, give you more energy, and help maintain a healthy immune system- I'm confident you would say "How do I order a bottle of these magic pills? Sign me up!!" Right? Nature provides us with most of the "magic" our bodies need and you don't have to look any further than your local produce department, farmer's market, or backyard!

The USDA recommends eating 5-9 servings of vegetables and fruit per day as part of a overall healthy diet. They are important sources of fiber which can help with regularity and keep us feeling fuller longer. They provide vitamins which fight against infections and keep our skin, eyes, teeth and gums healthy. They help prevent and protect us from chronic disease, give us sustainable energy, and even help us to manage stress better. Aside from the endless nutritional benefits, adding more vegetables especially, is a more natural and healthy approach to any weight loss plan.

Client: "My sister tells me I should only buy organic produce.  It can be pretty pricey to do so and I am on a tight budget. What do you suggest? Is it really necessary?"

HOW TO BUY ORGANIC ON A TIGHT BUDGET

Generations ago, our ancestors thrived on a completely organic diet. However, due to modern farming methods, we are ingesting pesticides and other chemicals that are harmful to our bodies. You cant experience optimal health when your body is full of toxic chemicals. There will be a breakdown in your system at some point. If going 100% organic does not fit into your budget, try changing out one food at a time. The following list of foods can help you determine where to make changes first. These foods are called the "Dirty Dozen +" and should be purchased in organic form as often as possible as they have the highest concentration of pesticides.

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines

7. Grapes

8. Sweet Bell Peppers

9. Potatoes

10. Blueberries

11. Cherry Tomatoes

12. Kale/Collard Greens

13. Cucumbers

14. Green Beans/Sugar Snap Peas

This next list is called the "Clean 15" and contains foods that have a lower concentration of pesticides. They can be purchased less often in organic form.

1. Onions

2. Sweet Corn

3. Pineapple

4. Avocado

5. Cabbage

6. Sweet Peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Cantaloupe (domestic)

12. Sweet potatoes

13. Grapefruit

14. Watermelon

15. Mushrooms

Client: "I not a huge fan of vegetables. The only vegetables my mom served when I was younger were corn and green beans. We had grapes and bananas in our house, but I typically snacked on Ding Dongs and Twinkies. I'm not even sure what some of these fruits and  vegetables are when I browse the farmers markets!"

CREATIVE WAYS TO ADD VARIETY OF FRUITS AND VEGETABLES TO YOUR DAILY DIET

Some folks were never exposed to a variety of fruits and vegetables during their childhood, so it can be challenging as an adult to branch out and try new things. If this sounds familiar, you are missing out on a whole world of delicious flavor and healthful benefits! Vegetables add flavor, texture, aroma, and flavor to your food. They are very versatile and so easy to grab and go as healthy snack options too! Try adding chopped onions, celery, peppers, and mushrooms to your soups. Throw some spinach and avocado into scrambled eggs. Add mango, spinach, avocado, or strawberries to your breakfast smoothies! For a delicious sweet treat, frozen blueberries/black grapes are wonderful! If you experience the 2p slump at your desk,  trade the cereal bars and coffee for 10 sugar snap peas and 2T of hummus. This snack satisfies a craving for sweet, savory, and crunchy!

I like to challenge my clients to choose a vegetable or fruit in the produce section they have never tried. Find the most interesting, unrecognizable piece of produce that arouses your curiosity. Pull out your phone and do a search on the nutritional benefits of this food, how to prepare it, and then take it home and enjoy it! It is how I discovered the deliciousness of jicama! It is so sweet, crunchy, and provides me with vitamin C, fiber, magnesium, and other nutrients!

Client: "Is it better to juice my fruits and vegetables or eat them whole?"

Juicing is an alternative way for some people to increase their daily consumption of fruits and vegetables if they are having trouble adding them throughout the day. I add spinach, blueberries, and sometimes avocado to my smoothies when I need a little extra nutritional boost. However, when juicing you lose some of the benefits eating whole foods provide. One downside to juicing is the loss of fiber. The pulp that is left in the juicer contains the fiber and traces of vitamins and minerals in the juice of that fiber. Fiber helps keeps us regular and fuller longer. We also tend to use more fruit in our smoothies than if we were to eat it in its whole form. Too much of a good thing can lead to other issues. I have worked with clients who have experienced weight gain from juicing, but it was due to adding more fruit than they would normally eat at one sitting, or even in several sittings! When battling the bulge, it is always a good idea to add more fruits and vegetables to your diet. But it is more beneficial to enjoy them from your plate. rather from your glass.

Optimal health starts with our diet and lifestyle. There is no magic pill or detox that can provide the same long terms health results. If you would like to learn more, contact me at myhealthyfriendsfitness@gmail.com and in the subject line put "I'm ready!"

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Reducing Pain Associated with Fibromyalgia and Arthritis

Are you suffering from arthritis or fibromyalgia? These are two different conditions which are sometimes confused because of similar symptoms. Arthritis is defined as painful inflammation and stiffness in the joints. There are over 100 types of arthritis with different causes and treatments. Fibromyalgia is defined as a disorder that causes pain and fatigue in the muscles and joints. Both conditions are best diagnosed and treated by a medical professional. However, there are some things you can do to help alleviate these painful conditions.

Get daily (gentle) exercise- Try adding 30 min of daily gentle yoga to help minimize pain and stiffness.

-Child's Pose: This pose helps you to bring your focus inward and concentrate on your breathing, helping to reduce any stress from outward distractions.

-Legs up the Wall: This pose allows the blood to flow in the opposite direction of gravity, helping to reduce swelling and fatigue in your lower body. It is a wonderful way to relax.

Tai Chi is also another great form of  gentle exercise to help minimize the pain associated with fibromyalgia and arthritis. It is a slow moving exercise that focuses on energy and breath work while tuning out worldly distractions. Tai Chi has been known to help with not only pain reduction, but improve quality of sleep and help with depression.

Swimming and water classes are easy on the joints and can help as well.

Establish regular sleeping habits- Good sleeping habits are crucial for pain reduction and for improving energy and mood.

- Aim for 8 hours sleep each night on a regular schedule.

-Turn off  all electronics (TV, cell phone, IPad) at least 30 min prior to going to bed.

-Try to sleep in total darkness to help increase your melatonin secretion.

Sleep promotes healthy rhythms in respiratory rate and blood pressure.  Quality sleep is like a "tune-up" for your body overnight in repairing damaged molecules, reducing inflammation and improving your immune system.

Clean up your diet- While an anti inflammatory diet will not cure the pain of fibromyalgia nor arthritis, some have found some relief by adding more anti inflammatory foods into their diet. The first step would be to clean up your diet and cut back on all processed foods and refined sugar. Read your labels. Try to incorporate more foods that have single ingredients.

-Fish: Salmon and tuna are two great sources of omega-3 fatty acids that will help to reduce inflammation. If you don't like fish, try taking a fish oil supplement.

-Nuts: Walnuts, almonds, and pistachios are excellent sources! Add them to your salad or make nut butter!

-Veggies: Broccoli, spinach, kale, cabbage have all been proven to reduce inflammation markers in the blood.

-Fruits: Cherries, blueberries, strawberries, and citrus like oranges and limes are all great foods for reducing  inflammation.

-Spices: There are several herbs and spices that you can add to your foods to fight inflammation such as turmeric, cinnamon, clove, pumpkin spice, oregano, and sage to name a few! Find creative ways to add these to your favorite dishes! I like to add cinnamon to my coffee, pumpkin spice to my homemade almond butter, and clove to my turkey sweet potato chili!

I hope you find some relief in adding a few of these tips to your diet and daily routine. Always follow the recommendations of your professional care provider and never stop taking prescribed medications without their consent. The tips I have provided are ideas to supplement the recommendations of your health care provider and are not meant to replace them.

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Nutritional Bankruptcy- Not All Calories Are Created The Same

When you read a food label, is the first thing you look at the calorie count? Did you know not all calories are created the same? Do you realize you could be eating 3000 calories a day and still be starving yourself?  What? When your daily food intake is void of nutrients you are literally starving your body. It is called nutritional bankruptcy! If you are starving your body of essential nutrients, not only will you sabotage your weight loss efforts, but you will feel deprived, miserable, and increase your risk of gaining the weight back or worse yet- falling prey to illness and/or disease.

The RDA of protein for the average healthy adult is .8 grams per kilogram of body weight. To calculate your RDA of protein, multiply your weight in pounds by .36. This is the minimum recommendation for your body to meet its basic needs. Many people do not get enough protein in their daily diet, and it is essential to maintaining lean muscle,  improving bone health,  boosting metabolism, and helping your body repair itself after an injury.

Here is a list of both animal and plant based protein sources:

- 3 oz of tuna ..................................21 grams

- 3 oz cooked turkey or chicken......19 grams

- 6 oz plain Greek yogurt................17 grams

- 1 egg...............................................6 grams

- 1 cup cooked lentils......................18 grams

- 3T hemp seeds..............................10 grams

- 1 cup cooked beans.......................15 grams (approx.)

Another essential macronutrient we need to maintain a healthy body are carbohydrates. Carbs are the preferred source for energy and for maintaining a healthy body weight. Consuming too many carbs, or processed carbs can lead to weight gain, but consuming too few carbs can lead to headaches, nausea, and fatigue.  The RDA of carbohydrates for someone who engages in light to moderate exercise daily (30 min brisk walk, 30 min bike ride, 30 min yoga session) is 2.3-3.2 grams per pound of body weight.  However, how your body converts those carbs and uses them for energy is a formula that is best discovered by each individual.  While we need the minimum to maintain optimal energy and health, we want to be sure to choose those carbs wisely. Avoid sugary beverages, processed foods, and refined grains such as white bread and white rice. Choose carbs that are nutrient rich such as:

- sweet potatoes

- winter squashes

- zucchini

- red, yellow, green peppers

- broccoli

- leafy greens

- blueberries

- whole grains (in moderation)

One more macronutrient that is very important to our health is a good dose of healthy fats.  We have come a long way since the "fat-free" craze! It is one topic that has created a lot of nutritional confusion over the years. There are many benefits of making healthy fats part of our daily diet and these include:

- helping us to feel satiated longer

- helping reduce inflammation

- helping reduce belly fat

- decreasing  your risk of heart disease

- helping to burn fat

The RDA of healthy fats is about 20%-35% of your daily calories. Consider adding some of the following to your daily diet in moderation:

-avocado

-walnuts

-salmon

-peanut butter (made only with peanuts)

-olive oil

-flaxseed

Bottom line is that not all calories are created equally. Too often people are focused on just cutting calories when they want to lose weight/fat.  There is a big nutritional difference between a prepackaged, highly-processed, 100 calorie bag of cookies vs 100 calories from 22 pistachios. We will have a much better chance of achieving optimal health if we focus more on the nutrients we get from our food rather than the number of calories it contains. This will encourage better choices overall which will help us to look and feel fabulous!

*sources: Source: USDA National Nutrient Database, 2015

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

Touchdown Tips to Stay in the Game!

If you are attending a Superbowl party today (or any party any day), you can find yourself in situations where you lose yardage in your healthy diet game plan. But you can still enjoy indulgences by keeping in mind the following tips!

Eat before you go!- eat something filling and healthy before you go! A salad with a lean protein and a healthy fat like avocado will provide you with a good balance of nutrients to keep you from making impulse choices!

Wear tight jeans!- This is one of my personal favorites! Wearing form fitting clothing leaves less room for overeating!

Bring and keep your water bottle full!- Try to limit yourself to one adult beverage, then shift to water the rest of the time. Skip the soda!

Don't hang out at the food table!- Step away from the food table when chatting with friends! It will cut out the mindless snacking.

Make TWO trips to the dessert table!- What? Two trips? Yes you heard correctly, however make the first trip just to scout out what looks appealing to you, then walk away. Sometimes our eyes make the choices for us, so if we walk away for a moment we can make a less impulsive choice on the second trip!

Use a dessert plate!- Using a dessert plate allows us to choose bite-sized portions. Fill your plate only once, and include dessert on this same plate.

Following these tips will save you hundreds of calories and help you feel like the true winner, while enjoying time with your family and friends!

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

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

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

Let's Talk About Food....

Let's talk about how we feed our bodies. Are you giving your body the nourishment it needs? Oh, I'm sure you are eating your dark leafy greens, and your blueberries, and your grass-fed beef and cage-free eggs because you are trying to be healthy right? You can eat all the organic foods you want and still not be nourishing your body. Let's talk about primary foods.

What are Primary Foods?

Nourishment comes in more forms that what is found on our plates. According to Joshua Rosenthal (founder and director of the Institute for Integrative Nutrition) the food we eat plays a secondary role to the other ways in which we  feed our bodies. Our Primary Foods include our relationships, career, exercise routine, and spirituality. These are the things which nourish our bodies, and give our lives meaning, joy, fulfillment. These are the foods which sustain our lives, making what we eat secondary.

If you are struggling with a bad relationship, a career you are not happy with, lack of sleep, lack of exercise, or not taking enough time for self care, it can throw your life off balance leaving you in an unhealthy state. You have heard the saying "You cant exercise your way out of a bad diet" right? Well, you also cant eat enough veggies to compensate for neglecting your happiness. 

What happens when we ignore our Primary Foods?

Now that you understand what primary foods are, maybe you can begin to make a correlation to some of the health issues you may be experiencing. I remember a time when I had digestive issues after everything I ate. I thought I was eating healthy foods for the most part. I also gained quite a bit of weight, yet wasn't eating a lot of sugar laden foods, so why was my body fighting against me? Well, looking back at my primary foods, I was feeding my body a super-sized serving of stress each meal, with a side of exhaustion, followed by anger for dessert. MMMMM delicious right? Let me tell you, it was heartburn hell and I blew up like a balloon. In my closet hung clothes I hadn't worn in years, but instead I had garments labeled "unhappiness", "shame", "resentment", "exhaustion" that I wore daily...you get the picture. It wasn't until I changed my diet of life that I started to notice a difference in my waistline. I began to serve myself larger portions of self care and smaller portions of stress. I no longer skipped meals because I was so busy with deadlines. I traded in comfort cravings of spaghetti pasta for spaghetti squash and felt so much better! It all started to make sense to me that if I  cleaned up my primary foods, then my secondary food choices become cleaner too. Yeah, I still crave pizza, but not as often. And I make conscious food choices more often based on what my body needs, not what my mind and heart says to eat.

Below is an exercise I invite you to experience. This is a Circle Of Life which is labeled with primary foods. These are various aspects of our lives which need to be considered in our overall health. Place a piece of tracing paper over the picture. With a marker, place a dot on each line of primary food depicting how satisfied you are with each area in your life. Place a dot closer to the center for less satisfaction and a dot furthest away if you are pretty satisfied in that area. Next, connect the dots. Determine where you spend the most time and energy and where you spend the least. Identify any imbalances. What did you discover about your primary foods? Where could you make some changes? If you would like to learn more about how you can better balance your primary foods, let's talk! Feel free to send me a private message on Facebook, or shoot me an email at myhealthyfriendsfitness@gmail.com. Isn't today a great day to start feeling good?

*Circle of Life comes from IIN. 

Best in Health!

Carol Keller
CINHC, E-RYT200, Fitness trainer and Weight Loss Specialist

My Healthy Friends Fitness

myhff.blogspot.com

How To Stay Healthy On Road Trips: Part 1- Exercise

ROAD TRIPS are a wonderful way to see the country and create some fun memories with your travel companion! But wow! Can they ever throw a monkey wrench in your exercise plan if you aren't careful! I am currently on a road trip relocating from California back home to Indiana, and after 3 days on the road, I am getting pretty creative with my exercise efforts!

HOW TO EXERCISE FROM YOUR CAR SEAT:

Stopping for gas and potty breaks are few and far between, so I had to get creative in ways to move my body. Sitting for hours at a time wreaks havoc on your circulatory system as well as your metabolism! So every hour, on the hour, I turn up the radio and alternate between the following exercises for 3 songs:

- Glute Squeezes- Just like it sounds! Contract and release those muscles in your backside!

-Toe Raises- Tap your toes to the beat! Alternately or at the same time!

-Heel Raises- Tap your heels to the beat, alternately or simultaneously- you can even alternate with toe raises!

-High Knee Marches- Great for your hip flexors and core! Feel free to even throw a few punches in to get the upper body moving as well!

-Rib Isolations- Get jazzy! Lift and press your ribcage to the right, and then repeat to the left!

-Adductor Squeezes- Inner thigh strength happening right here! Make a fist, put it between your knees, and squeeze your knees into your fist for a count of 10, rest for a count of 5. Repeat.

HOW TO EXERCISE AT A REST STOP: 

Rest stops can be a perfect place (as long as the weather is conducive) to squeeze in a heart raising "quickie"! Here are a few ideas!

-Tricep Dips- Find a picnic table and sit on the edge of the bench placing your hands on either side of your hips. Walk your feet out until your bottom is off the bench and you are holding yourself up by the palms of your hands. Lower your bottom until your elbows are at 90 degrees and then straighten your arms without locking your elbows.  Try to complete 10 reps!

-Step Ups-Step up onto the seat of a picnic table, then step down. Lead with your right foot 5 times, then switch and lead with your left foot 5 times. If the bench is too high, try this at the curbside and double the repetitions!

-Jumping Jax- Good old-fashioned jumping jax are a great way to get your heart rate up and the blood flowing! Try to complete 1 min.

-Walk!- Walk a couple laps around the rest stop. Try to walk for at least 5-10 minutes.

-Stretches- After getting your heart rate up and/ or completing a few strengthening exercises, spend some quality time stretching. It will feel good and help to work out the kinks! Try a standing quad stretch, a standing forward fold, or lengthen your body by reaching and holding your arms overhead!

Try to make a goal of stopping every 2 hours for a stretch when on a long road trip and get regular intervals of movement while in the car. With a little creativity, your body will feel so much better for it! Stay tuned for  "How To Stay Healthy On Road Trips: Part 2- Best choices At Restaurants and Truck Stops" ! Until then...

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

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

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/

Green peas- a Super Food

Green peas pack a powerful punch for such a small package! High in protein and fiber and low in fat, these little green gems are a healthy addition to your overall diet.

NUTRITIONAL BENEFITS OF GREEN PEAS:
-Antioxidants/Anti-Inflammatory benefits- to help lower your risk of heart disease, type 2 diabetes, and arthritis.
-Helps to Regulate Blood Sugar- due to the protein and fiber content, peas help slow the breakdown of starches into sugars which help to keep blood sugar levels steadier.
-Aids in Weight Loss- the fiber content in green peas helps us to stay fuller longer, thereby consuming fewer calories.
-Improves Immune Health- full of minerals such as zinc, magnesium, calcium, and iron, green peas gives us a healthier fight against diseases.
-Improves Digestion- green peas are a good source of fiber, which can aid in digestion.
-Great for Hair and Skin- due to the antioxidant/anti-inflammatory, C and B vitamins, green peas are a good source of glowing skin and healthier hair.

ADDING GREEN PEAS TO YOUR DIET:
There are many ways to add peas to your healthy diet. They can be both savory and sweet, which makes them delicious in many creative ways! Here are a few-
-Add them to your salad
-Make a hummus dip/spread from them
-Mix them into an omelette
-Add them to a soup or stew

Green peas are a simple super food with many nutritional benefits! How can you make them a staple of your daily diet?

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

Are You Struggling To Lose Weight?

Are you struggling to lose weight? Have you tried every fad diet out there promising a quick shed of 10lbs in 2 weeks, only to feel like the exception to the results? You may have developed leptin resistance.

Leptin is a hormone whose function is to balance your body weight and energy. It lets your brain know when you should stop eating and when you should release energy to burn off fat.  If leptin levels are high for a prolonged period of time your body can develop a resistance to the signals your brain sends that you are satiated.

Crash diets, calorie restricted diets, and even over consumption of processed foods can cause leptin resistance, derailing all your tireless efforts to lose weight.

There are ways you can remedy this condition but it will require consistency and patience with your body.

- Eat a balanced diet of whole foods. Add healthy fats, lean protein, and  fruits and veggies in your daily diet.

-Cut back drastically on the processed foods and refined sugars.

-Aim for 8 hours of quality sleep each night.

-Get 30 min of exercise in each day. Take the stairs. Park in the back of the parking lot. Go for a walk on your lunch break.

There is no magic pill or one size fits all program out there which will magically melt the added weight. Just follow a healthy lifestyle and balanced diet and be patient with your body. You will see results over time and not feel so deprived in the process.

As a Holistic Health Coach, I can help you learn more about your body and reach your goals to lose weight in a sustainable way. If you are frustrated with starting over all the time, then let's talk! Let's work together to make this time YOUR TIME! 

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
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/

Men Who Practice Yoga Are Sexy!

When some men think of yoga they think of a non-masculine, incense-burning group of ladies getting into positions they feel men just are not equipped to replicate. My own husband used to be one of those men. When we first met he came to a yoga class I was teaching. He could barely touch his toes because his hamstrings and back were so tight. He actually said "men arent made for this!".  He lifted weights regularly and often pulled his back out doing so. Oh buddy....was he a challenge! But he was not alone in his misconceptions of yoga. That was 7 years ago.

Today we are seeing an awakening of the male population regarding the benefits of yoga. Many male athletes have embraced a regular practice and one athlete has even created "Broga"- demonstrating the strength and flexibility benefits of yoga in a no-nonsense format.

Did you know yoga was created by men and practiced by men originally? Warriors used yoga to prepare for battle by strengthening themselves both physically and mentally. Focus on the benefits you will gain from your practice and less about what your buddies will think. You will feel awkward at first. You may think like my husband did and say "you want me to do whaaaat?" You may be the only dude in the class. However, you will learn that practicing yoga is very internal. Everyone is not thinking you are the "creepy guy" in class, they are focused on their own internal evolution. Come to class with a sense of humor and a lot of patience and you will do just fine. Here are just a few benefits you may experience!

-Improved flexibility- which will help with injury prevention when you are lifting weights, or even bending over to tie your shoes!

-Increased strength- you will be training your muscles in new ways. Dont discount the challenge of using your own body weight!

-Stress reduction- learning to "let go" and "breathe" will carry over into your life off the mat with enough practice!

-Improved productivity at work- a regular yoga practice can help improve your focus and memory retention. It can lower stress and give you more clarity for the daily challenges at work!

- Improved sex life-I thought that may grab your attention! In addition to the benefits of flexibility, yoga increases blood flow, boosts stamina, and creates a better body awareness to "control" your energy- which can transform your sex life! Enough said? ;)

No matter what your age or fitness level, yoga is for every BODY. Try several classes with different instructors and you will find one that fits your needs and personality. Look for a class designed for the top benefit you are seeking. The following are a few different styles of yoga, and from these there are many variations.

Hatha- good for beginners, slower paced, focuses a lot on breathing and relaxation.

Astanga or Power Yoga- some experience with yoga poses is best in this type of format. The pace is a flow moving from one pose to the next. In Power Yoga you will not typically experience any of the spiritual aspects, but rather more emphasis is on the physicality of yoga.

Yin- is wonderful for chillaxing! Most of the poses are performed in a seated or lying position and the class format is designed to bring about a sense of calm by holding deep stretches for up to five minutes.

Try one that reflects your reason for going. Try them all! You never know what you may fall in love with!

  

 This is the guy who couldnt touch his toes and thought "men arent made for this!" Two years later he not only had experienced the benefits of his practice, but was teaching and inspiring others! Yoga for him consists of many push-ups, muscle-firing holds, a lot of goofy jokes and classic rock. There is a style for everyone! 

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