Fit Tip: Thinking positively is as easy as a switch. Try it.

Changing your thoughts from negative to positive is as easy as a switch. It doesn't have to take years to change your mind. All it takes is a split moment. Those who are resistant to this idea, and think that it takes years to change your thinking, your beliefs, I challenge you. I want you right now to not think of a "pink elephant." No matter what, you think of a pink elephant, even if I say, don't think of it. Didn't think that works? Now think of a negative thought. If you can't come up with anything, think of a dog that was just hit by a car, on the side of the road, blood all around, etc. Can you picture it? Bet you can. If it's that easy to think of a negative thought, you better believe it's that easy to think of a positive thought. Just takes a simple moment to re-program your mind to be thinking positive thoughts rather than negative. If you catch yourself thinking negatively, take a split moment and think of something happy. Think of a dozen longstem red roses, or a trip that you went on that made you feel at peace, anything at all. It's a simple as a switch. Just do it!

http://liveforitall.blogspot.com

Fit Tip: You need a "new mind"

"You CANNOT fix a problem with the same mind that created the problem"

http://liveforitall.blogspot.com

Fit Tip: Don't let your food touch

One technique you can use on your Thanksgiving holiday to avoid overeating, but still allow you to enjoy everything you want, is to not let your food touch. Remember when you were a kid and you didn't want the bacon to touch the pancakes? (or, if you're an adult, like me, who still can't stand when food touches. If you make sure there's space between each type of food on your dinner plate, you are less likely to pile on the heaps, and enjoy smaller servings of each food. Then, by the time you clean your plate, you may possibly be full, and skip second servings! But studies show, the less you put on your plate, the less you will eat, subconsciously.

http://liveforitall.blogspot.com

Fit Tip: It's easy to do nothing... but...

"It's just as easy to do something, as it is to do nothing"

http://liveforitall.blogspot.com

Fit Tip: on marathons and other tough things in life...

...on marathons and other tough things in life: "You're running on guts. On fumes. Your muscles twitch. You throw up. You're delirious. But you keep running because there's no way out of this hell you're in, because there's no way you're not crossing the finish line..."
- Martine Costello

liveforitall.blogspot.com

Fit Tip: What is simple to do...

Remember, "What is simple to do, is also simple to NOT do." Discipline yourself this holiday season when it comes to getting in your workouts and making healthy eating choices. http://liveforitall.blogspot.com

Fit Tip: Stay Outside

Okay, so the weather outside may be changing from warm to cold, but, don't let that interfere with your outdoor fitness routine! Your body is amazingly adaptive to hot and cold weather. It generally takes 7-14 days to acclimate to temperature changes. The best way to adapt, is to simply continue with your routine, season to season. The right clothing along with the right attitude, will keep you on your program throughout the year.

Fit Tip: Nike Women's Marathon & 1/2 Marathon

Ok folks. I wanted to let you all know my thoughts of the 2010 Nike Women's 1/2 and full marathon, that I participated in Sunday! Having just completed the Lake Tahoe Full Marathon 2 weeks ago, with almost a personal best time, I felt like I would be adequately prepared for the hills of San Francisco. Well... they were tough. I did have a PR for my 1/2 marathon time, but those hills were brutal! Overall, it was a great race, and I thoroughly enjoyed running it. I would recommend this race to others (both men and women can run the Nike Women's Marathon, so women, get your husbands or partners to run this race, you know they'll have to give you the Tiffany's finisher necklace anyways! Or run it together, so you can have 2 necklaces!)

Here are some pro's of the Nike Women's 1/2 Marathon:
-took me only 4 minutes to get to the start line, amongst the 20,000 runners
-got to see a lot of SF on 1 run
-It's not just for women! Men are welcome too!
-well, the Tiffany's finisher necklace
-well organized finish line area, with plenty of volunteers
-nice finisher shirts
-GREAT crowd support!
-Great volunteers
-Plenty of port-o-potties along the route
-weather was cool and great for running. A few sprinkles along the way. (tank top and shorts was sufficient, though I was fine in capri pants and a long sleeve coolmax shirt and running hat).

Here are some con's of the Nike Women's race:
-water stops: whose idea was it to use plastic cups in a running race? The point of paper cups is so that you can squeeze the cup and make a funnel, so that you don't splash yourself with water as you run! You can't squeeze plastic. Plus, people trip on them and they crunch. Tripping hazard.
-race expo had a line wrapped around Union Square to get in. (we refused to wait in line, so went to dinner instead, then went to the expo closer to closing when the line was shorter).
-race expo was crowded and very corporate. Not like a typical race expo where you can find neat running memorabilia or merchandise to purchase. It was all about nike's shoes and corporate clothing, from what I saw
-First 3 miles were very crowded. Lots of weaving in and out of people.
-First few water stops were so crowded and only on 1 side of the road, so you could completely miss it if you're on the left side, unless you want to risk your life by cutting across the running traffic those first few miles

Tips for future runners of this race:
-Train for hills! Take one of my hill running workshops! (www.liveforitall.com)
-Be aware of crowded first few miles
-BRING YOUR OWN WATER/FLUID SO YOU CAN AVOID THE WATER STATIONS
-Have a friend or spectator pick you up at the finish so you can avoid taking the shuttle busses! (as goes for any race, if you can!)

Fit Tip: Having a Bad Day? Put a Clock on it!

Everyone has bad days. The key is to put a clock on it. Allow yourself some time to sort through it all then hit the reset button and keep it moving. Whenever you are having a bad day, what is the best thing you can do to help cheer yourself up?

http://liveforitall.blogspot.com

Fit Tip: It's time to celebrate!

Make sure to take time to celebrate your accomplishments before moving on to the next challenge. It's important to reward yourself for the hard work you've done. If we never reward ourselves, why would we want to continue working as hard as we do?! TAKE THE TIME! TAKE A BREAK! CELEBRATE! THEN GET MOVING AGAIN!

WWW.LIVEFORITALL.COM

Fit Tip: Do what you love, love what you do

I am so grateful to be able to do what I love, and love what I do. Let's take today for example. After 10 weeks of training, about 25 runners in my training program completed a 1/2 marathon! For most, it was their first ever half marathon. For others, they were just coming back for more. But in any and all cases, everyone came out to accomplish his or her own personal goals. I got the privilage to cheer them on along the route, and help inspire them to keep on "moooovin'" (yes, I was dressed up as a cow, since it was, the Urban Cow 1/2 Marathon in Sacramento!). It gives me goosebumps to see everyone succeed, the least I can do is humiliate myself in a cow costume!

Next, I was able to help 4 individuals conquor their nutrition and health challenges by finishing up the Standard Process 21 day purification program. Today was day 21, and they truly became healthier from the inside during the past 3 weeks. I can see it in them, even if they don't just yet. You learn so much about yourself doing a healthy program like that. Everyone lost between 11 and 24 pounds and many many inches, mostly in the belly!

Last, but not least, was the best yet. It was the final class of my 5 Weeks to 5k clinic (www.5weeksto5k.com), and in it, I was able to work one on one with a young lady, who just 5 weeks ago, never believed running a 5k was possible. Today she did it. I was just there to help her realize that SHE COULD DO IT ALL ON HER OWN! With the practice, skills, and everything in place, she was ready, and she accomplished what she never believed possible.

So, congratulations to everyone who achieved a goal, a dream, today. Hats off to you! And hats off to everyone who is able to love what they do, and do what they love every day. I know I chose the right profession, because of days and moments like today!

Fit Tip: They say you must forget the pain of your last marathon before you sign up for your next one.

Who would have thought I would have ever completed 5 marathons? Me, the girl who used to hate running! Now, I'm a running coach, and a 5x marathonner! Granted, I'm no elite runner, but running has become my passion. For those of you who don't know, I just completed the Lake Tahoe Marathon yesterday. It's been less than 24 hours since the start of the marathon, and boy, was it a tough race. Between 6000 and 7000 feet elevation, mile+ long hills, and breathtaking scenery, I can say it was truly a challenging morning. But, being my 5th marathon, I was ready for a challenge, right? Well, it sounded good at the time I signed up last March. But I must say, this race was great. Besides being one of the hardest races I have ever run, it was truly beautiful and well organized. Everything from the bus ride to the start, to the great water and aid stations along the way. I know it probably wasn't good for my stomach, but the cookies at the later aid stations made me smile and gave me that little motivation to keep running.

They say if you run a 3 hour marathon normally, the best you should do in Tahoe is add 6 minutes, taking into account the elevation and hills. If that were the case, I should be able to add about 10 minutes to my PR time of 4:51 (I think), and I would have had a personal record in this Lake Tahoe marathon, finishing in 4:58. Not many people can PR on this course though, so I am proud of my race.

But it's true what they say. You must forget the pain of your last marathon before you even think about your next one. Today I will ice, rest, and take a lot of naps to overcome the soreness. So, with that said, give me a day or so until I think about which race I'd like to run next!

Fit Tip: Facebook/ Twitter Challenge

I hope those of you who took on my "8 for a healthy weight" challenge last week have succeeded and began to incorporate more fruits and veggies in to your diet. This week, I wanted to give you a different type of challenge. A social challenge. All too often we say negative things, think negative thoughts, and, well, are overall negative. When you say negative things outloud, OR type negative things on websites such as facebook and twitter, not only do you promote negativity, but it sends negative energy out for all the world to see. We definitley do not need any more of this, so my challenge to you this week, is to be CONSCIOUS of your update posts, and make sure EVERY post you write this week is of a positive nature. Let's stop the spread of negative thoughts over the internet. When you post how horrible of a day you have, well, nothing good can come of that. Only those folks who want to commiserate in negativity will respond. Let's see if we can appreciate positivity in our words we type this week. Go ahead. Maybe it will make you change your negative thoughts into positive ones, thus making you feel better about life in general.

Fit Tip: Veggie & Fruit Challenge. "8 For A Healthy Weight!"

To everyone who reads this blog: I challenge you this week, of August 22, 2010 to eat at least 8 servings of veggies and fruits each day. (Make sure not to have more fruits than veggies). Aim for 5+ servings of veggies. In America, the saying goes, "5 a day" of fruits and veggies, and as a society, we tend to eat more fruits than veggies. Be careful about this, since there is a lot of sugar (fructose) in fruits, make sure to balance it out by eating twice as many veggies. In Australia, the saying goes "8 for a healthy weight." So, in good Aussie spirit, this week, aim for 8 for a healthy weight!

WWW.LIVEFORITALL.COM

Fit Tip: "Win The Day"

After a short break from blogging my daily fit tips, I'm back! Today, my daily fit tip is about "winning the day."

Thanks to fitness trainer, Todd Durkin, I have adopted a new approach to daily goal setting. Call it: "Win the day." Don't worry about tomorrow, or next month. Focus on winning each day. What 5 things do you have to get done TODAY in order to consider your day, won, or succesful? This teaches you to focus more on those things that maybe you have been procrastinating on. If you skip your workout today, could you consider your day won? If not, then you better get it done! Win the day, and you will win in life. Don't worry about winning the entire race, just the day.

My challenge to you: Every day this week, create your 5 things that you must get done on each specific day in order to win the day. See how it makes you feel! I love it, and every time there are things that I have been pushing aside that must get done, I feel more motivated to just do them, so that I can win the day!

WWW.LIVEFORITALL.COM

Fit Tip: Keep It Simple

Avoid food products containing ingrediants that a third grader cannot pronounce.
WWW.LIVEFORITALL.COM

Fit Tip: When someone tries to bring you down...

Try to think of the lesson you can learn from the situation. Remember, no one can ever cause you to feel a certain way. You choose how you react to situations. Sometimes it's helpful to sit back and think quietly, what you're supposed to learn. How can you be a better person, by going through, or dealing with someone else's negativity or lies. Maybe you're supposed to learn how to defend yourself. Or maybe you're supposed to learn how to let go and be the bigger person, knowing in your heart the truth. Maybe you're supposed to learn patience and respect. It could be a million things. We all have lessons we need to learn, and that's how we grow as people. So, next time you're in a situation where someone is bringing you down, think about how you can take advantage of the situation to become a better person. It may not be easy, but in the end, you'll learn about yourself, and you will grow to be a better person. WWW.LIVEFORITALL.COM

Fit Tip: You never know how long you'll be here...

We never know how long we'll be here on this earth. We don't know if we'll live to 100, or if we'll even be around tomororw. This unfortunate article is just another reason we all need to leave for each day, each moment. I always remember the quote "The minutes are more important than the years." So, cherish each moment, and live for it all. This accidental death (in the article linked below) was a classmate of mine in high school, who no matter what, would agree that life needs to be lived for the day. We need to live life in order to appreciate each other, show our love, and enjoy each minute, each moment. Be kind to others, even if they are unkind to you. My heart goes out to Chris's family and friends, and I hope that it can provide some perspective for you, even if you never knew him, as you realize that we really do need to live for each moment. Take 1 minute today to sit quietly and smile. Just smile, and be grateful for your health, your life, and your family.


Another reason to Live For It All

Fit Tip: Sacramento area races for runners and walkers in May 2010

Sacramento area races for runners and walkers in May 2010

Posted using ShareThis

Fit Tip: It's Earth Day, Why Exercise Outdoors?

Turns out Nature IS a healer.

That’s right. It’s called, biophilia. The “biophilia effect” is applied to this deep connection we humans have to nature. Semantically, it means "love of life” and the theory states that we are endowed with a genetic link to nature that has evolved from our early human ancestors whose existence and survival were synonymous with the natural environment.

Nature for Health
Evidence for the biophilia effect has been scientifically demonstrated. Research has shown that nature experiences and interaction with the natural elements have a profound effect on our mental performance, self-awareness, vigor, appreciation of others and our environment.

What’s more Outdoor exposure has been shown to be even more beneficial when it is connected to exercise. Levels of serotonin, a neurotransmitter closely related to mood, rise when we’re outside. A study at the University of Queensland found that regular outdoor runners were less anxious and depressed than people who ran indoors on a treadmill, and had higher levels of post-exercise endorphins (the feel-good brain chemicals associated with “runner’s high”).

Plus, you do your lungs a favor when you exercise outdoors: According to the Environmental Protection Agency, indoor air in the U.S. is three to five times more polluted than outdoor air (meaning on average, the indoor air is 75% more polluted than outdoor air!).


Read the entire article from its orginial source

Fit Tip: Avoid traveling weight gain.

A lot of folks worry about gaining extra pounds while traveling. Due in part to the extra consumption of food and drinks, and lack of regular physical activity and exercise. So, while you're on vacation, make small efforts to compensate and minimize the effect. Do things like taking the stairs instead of the elevator (this really will come in handy,especially if you're on a cruise ship), walking to a local restaurant rather than taking a cab, walking along the beach instead of frying on the sand, and drinking at least 1 glass of water for every margarita that you drink on the beach. Be aware of the small things that you can do to be physically active, even when you are not actually "exercising." And, when in doubt, take a deck of my Travel-Fit fitness playing cards (available through www.liveforitall.com), and take a workout with you, which requires no extra space in your suitcase than a regular playing card deck! (Just try not to turn the fitness card game into a drinking game :)
WWW.LIVEFORITALL.COM

Fit Tip: "No one can, or will do it for you..."

Take from it what you wish. Apply it to any aspect of your daily life; taking care of your health, especially: "No one can, or will do it for you." -Abby
WWW.LIVEFORITALL.COM

Fit Tip: A few rules to run by... a great article

This article is a must-read for my runners out there. Some common sense rules to run by. Some are quite funny. Enjoy it! See you out there! -Abby

A Few Rules To Run By Article

WWW.LIVEFORITALL.COM

Fit Tip: The Balance of Life... a great article to start your week

So, When I read this article, I just had to share it with you all. It was written by Cheryl Richardson. You'll be able to find it on cherylrichardson.com in the newsletter archives. Enjoy and remember, life has a way of balancing itself out. We cannot go up, without coming down, and it's how we choose to respond and react to the balance of life, that makes us who we are -Abby

Own Your Power
By Cheryl Richardson

Once again the tabloid media has taken to plastering their covers with a celebrity who, at the height of her career, has been taken down by a personal tragedy in the form of betrayal by her husband. My heart goes out to Sandra Bullock as she navigates the complicated waters of a broken marriage while having her personal life splayed out for all to see. I can only imagine the hell she's living in.

Each time I see a public person knocked off the proverbial pedestal either by his or her own undoing or by someone else, I see the writing on the collective subconscious wall: "You better not get too big for your britches or we'll take you down." While it seems some need to come down in order to stop hurting people, others become the poster child for our collective fear of success.

As I watched Sandra Bullock's public embarrassment after winning the Oscar, I thought, "Great, here's another chance to reinforce the belief that it's not safe to step into the light and own our gifts." It makes me crazy because it doesn't serve anyone. Each of us has a boogieman (or woman) who keeps us in line by reminding us to tone down our brightness, to take one step back and stay with the pack, or to keep our flaws handy in case we need to pull one out to prove that we're a card-carrying member of the "fit in" club.

For some, the voice of the boogieman is loud, constant, and demanding in its request to stay small enough to keep others comfortable. For others - most people actually - the voice is subtle and sneaky, and equally pervasive and debilitating. We end up playing by its rules to keep ourselves safe and, as a result, miss out on fully living our lives. You get close to want you really want, for example, and sabotage your efforts because it feels too risky. You find an excuse to avoid making the phone call that just might land you a great job. You eat one more candy bar to stay comfortably numb so you don't have to confront the brazen friend who made fun of your latest creative idea. Or, you tow the line with family members by putting yourself down and leveling the playing field so you don't ignite the sarcastic comments or guilt-inducing statements that warn: "Don't you dare leave the tribe by being more successful than us."

If I were a betting woman, I'd put money on the fact that Sandra Bullock probably started worrying about a bomb dropping on her life when the first award nomination was announced. You know the drill. Things are going a little too well and immediately you start waiting for the next shoe to drop. You pull back, shrink inward, and maybe even start slipping up just enough to steer clear of being too successful.

Here's the thing: Eventually the other shoe will drop. That's the way life works here on planet earth. In a world of duality there will always be an eventual downside to every up. Someone you love will get sick right after you receive an offer to start a great new business. A friend might betray you just before your wedding day. Or, you'll be pulled from a promotion because someone more qualified showed up at the last minute.

The real issue is what you do with what happens, not the drama around the details. After all, our safety net (and the ability to maintain our power) comes from the investment we make in our own healing journey. How will you grow from the downside? What character traits will you develop? What old wounds will you finally face and heal? The answers to these questions (and the work you do to address them) are the insurance you purchase with your hard work. This insurance gives you the courage to express your greatness in spite of what happens or what others think.

So this week, I challenge you to do something to support humanity's goodness instead of the drama. First, send love to Sandra Bullock and anyone else who's struggling with the pain of an unexpected blow. I don't know about you, but when I saw The Blind Side, both Bullock, and the woman she portrayed, left me inspired to be an even better human being. That's what full-on greatness does.

Next, challenge the legacy of smallness that hurts us all by keeping your money away from the magazine issues that profit from someone's pain. Then, start owning your power. Toot your own horn. Speak confidently and skillfully about your accomplishments at your next job interview. Set a firm boundary the next time someone tries to keep you in line with his or her own fear and insecurity. Be brave, bold, and willing to risk getting knocked around a bit (metaphorically speaking) to stay true to your strengths and talents. I don't know about you, but I'm willing to piss a few people off or to weather a few storms to insure that I'm honoring my soul. I may go out with a few chipped teeth, but you can be sure I'll go out smiling ☺.

Fit Tip: Who cares about anyone else?

"If someone says, 'Hey, I ran 100 miles this week. How far did you
run?' ignore him! What the hell difference does it make?.... The magic
is in the man, not the 100 miles." - Bill Bowerman WWW.LIVEFORITALL.COM

Fit Tip: Moving Meditation

Ever since I was a little girl, exercise was my form of meditation. It was what I knew to do, to clear my head, solve problems, and just "be." Growing up, I was a swimmer, so I'd get in the pool, and just go. I didn't count laps, time, or flip turns. I just got into an auto-pilot zone, and thought about anything...nothing... all at the same time. If I had a problem, I'd go until I felt better, or solved the problem. It's just something that helped me. Nowadays, I am swimming less, (though I hope to get back into it this summer more!) but I use running/walking as my moving meditations. Some days I'll go for an hour or two walk, or when I just want to clear my head, and not really think about anything, I'll go for a long run. I use music sometimes, but I also enjoy the peace and quiet; especially if I'm out on a bike trail, with nature. For me, this works. Maybe bicycling is your thing, or swimming. But the key is to just go out and do it. Don't push yourself too hard. Just find a comfortable pace that you can sustain for a longer period of time. My challenge to you: Next time you've got a challenge in your life, go for a "moving meditation" exercise, and see if you feel better afterwards. WWW.LIVEFORITALL.COM

Fit Tip: Put it down on paper to help you find the time

At the beginning of the week, or at the start of your day, write down your exercise/workout goal for the day,in your daily planner. Those who actually schedule exercise into their daily routine, are more likely to actually do it. I am a person who likes to cross things off a list as I complete the tasks, so by having "go for a run" or "upper body strength" written down, I cannot skip it, even if other things come up. I must get the exercise completed in order to cross it off my daily list. See if this works for you too. Give it a try. I promise you will be more successful in finding the time to exercise. Remember, 2010 motto: No Excuses. Time is not an excuse either. WWW.LIVEFORITALL.COM

Fit Tip: For all my runners out there!

To all of my runners who will be running the 1/2 marathon this weekend in Sacramento, and all other runners out there in the world, read, think about, and internalize this quote. Let it bring you strength as you push your own boundaries and become a new person with each and every stride. Obviously, no runner is a wimp, no matter what pace you run, but we can all use a little fire lit behind us every once in a while.

"Running is a big question mark that’s there each and every day. It asks
you, “Are you going to be a wimp or are you going to be strong today?”"
- Peter Maher

WWW.LIVEFORITALL.COM

Fit Tip: Face the Facts! 60% of us are overweight!

COME ONE FOLKS, FACE THE FACTS!

A recent survey of nearly 1,400 physicians and patients revealed the following:

Only 39 percent of adults consider themselves overweight. The U.S. government, however, estimates more than 60 percent of adults are overweight or obese.

Of those who said they were overweight, only about 30 percent were concerned about developing type 2 diabetes, which increases the risk of heart disease, kidney disorders and blindness. Type 2 diabetes is strongly associated with obesity and inactivity.

WWW.LIVEFORITALL.COM

Fit Tip: More Sunshine = Less Clothing... Are You Ready?

So, the weather's getting nice out, the clocks will be turning back next week, we'll be seeing more sunshine, and what does all of that mean? Yes, we'll be wearing LESS CLOTHING for several months. No more hiding underneath layers, sweaters, jackets, and scarfs. Are you ready? If your answer is "NO" then it's time, RIGHT NOW to do something about it! If you start now, you will be able to feel your best when the summer time really hits us. Start by doing some simple exercises every day in your home in addition to your regular exercise and physical activity routine. An example of how to add in a 5 minute at-home routine every day would be the following: 1 minute of countertop pushups, 1 minute wall sits, 1 minute tricep dips, 1 minute of core rolldowns, 1 minute of Y-T-A's. If you have 10 minutes, repeat the set. If you don't know any of these exercises, email me, and I'll send you some more info. liveforitallfitness@gmail.com.

Fit Tip: This drink saves my life!

For those of you who know me, know that I will not promote ANYTHING that I don't 100% believe in and know is actually good for the body. That's why when I found Vemma/Verve, I was super excited. Not only has it helped me improve my marathon running, but it's actually healthy to drink! So, on more than 1 occasion, I felt like I was on the verge of getting sick. You know that feeling? Well, luckily I got my Verve in the mail that day (since you can only get it via mail). I drank one right away, and the next day, voila! No more feelings of sickness coming on! Thank you Verve! So, if you're health conscious and want a healthy energy drink, I strongly recommend you try Verve. There's even a formula for kids! You can read more and order your first, second, third, or hundreth case at this website: http://marathons.vemma.com

Fit Tip: Put a little "umph" in your day!

To start your week off on the right foot, here's a motivational quote for you all! "The difference between try and triumph is just a little umph!" -Marvin Phillips

www.liveforitall.com

Fit Tip: Great Article on the First Lady's Views on Fitness

If nothing, just read the last line of the article...

http://www.washingtonpost.com/wp-dyn/content/article/2010/02/24/AR2010022402466_3.html?sid=ST2010022403259

Fit Tip: The Closest Thing to Barefoot Running

If you've heard about barefoot running, and want some more info on it, read this article. ChiRunning is what I did my masters thesis on, and the efficiency of it. Personally, I have a different opinion of barefoot running, but nevertheless, its' a good article and stresses the importance of a midfoot strike. Check it out and let me know what you think!

http://www.chirunning.com/shop/pages.php?tab=r&pageid=18&id=522&gclid=CKHGq8q_iqACFQ8Vawod2j8beA

Fit Tip: Quote Having to, vs. Wanting to...

"Most of us are so busy doing what we think we have to do, that we do not think about what we really want to do" - Robert Percival...

If this quote resonates with you, take a few moments today to sit quietly and think about what it is that you WANT to do... Try do do just 1 thing today, that you truly WANT to do. If you are so caught up with the chatter in your mind of what you HAVE to do, think if that's what you really WANT to be doing. If it's not, then you're sending your body negative energy, and that only leads to more internal stress. So, focus on your wants today... No one can stop us from dreaming. Let's start doing what we want to do and soon the things we have to do will be the things we want to do. www.liveforitall.com.

Fit Tip: Food Allergies

Food allergies can come and go throughout your life. Just because you grew up with a food allergy, does not mean that you will never be able to eat that food again. For years, I was unable to eat almonds, yet, over the past two years, I changed my diet to include mainly vegetables, fruits and lean proteins, and voilla, the allergy has been decreasing ever since. Today was my test. I ate an entire handful of almonds and no reaction. (I don't recommend this for those of you who have not slowly tested the waters, but I just wanted to share that you should not label yourself allergic to foods forever.) Eat healthy, sleep plenty, and enjoy life, and you'll see how your internal body system reacts positively! www.liveforitall.com

Fit Tip: In every workout, we are building the fire...

"I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match" -Mia Hamm, 2004 Summer Olympics.
To everyone out there who competes in a sport, whether it's on the olympic or world stage, or in your back yard, your training is the most important part. It is the key to open the door. Without the hard work and dedication in your every day training and workouts, you will not be able to perform when your body needs to. So, think of your workouts as fuel, as you build the healthiest, strongest body, which will perform and light up for you when you need & want it to. www.liveforitall.com.

Fit Tip: Get Inspired by the Olympic Athletes

As the Olympics are quickly approaching, even if you don't really ever watch them, try to think about the hard work and dedication that goes into the life of an Olympic athlete. Constantly working to improve performance, function, efficiency, and health. They must make choices on what to do/eat to best perform, because they know how important what they do/eat correlates to their efficiency. Make sure that you look at them as athletes, but also as people. People, like you and me, who give everything they've got to their bodies, who just so happen to have the opportunity to represent their country. Most importantly let their determination, and their years of hard work to get to where they are, inspire you to reach your next goal. No matter what your goal is, strive for it, like the olympians strive for their medals. Hard work, determination, and perseverence pays off. www.liveforitall.com.

Fit Tip: Never let anyone else tell you who you are

No matter what others do or say to and about you, never let them define you. Only you can define yourself. If I listened to others, I would have never started my own business, never would have taken risks, never would have been motivated enough to do what I want in this world. So, when others label you, or put you down, remember that they are not allowed to do that, and YOU are not allowed to let them define you. www.liveforitall.com

Fit Tip: Punxsutawney Phil says 6 more weeks of winter...

So, the groundhog says 6 more weeks of winter... Don't let that get you down or keep you indoors! Get out and enjoy the winter. If we live our lives always looking forward to the future, we'll miss the present, and the present is all we really have. If you need some motivation to get outside this winter, come join my OUTDOOR fitness programs! Always a great time, and always a great workout! www.liveforitall.com

Fit Tip: Best food to eat after a weekend of too much alcohol?

Did you have a weekend of too much drinking? Well, your liver needs a rest, and a detox. Eat plenty of beets. I had an aversion to beets since I was a kid, where I was forced to eat them. So, I went over 15 years without having any. But, I was surprised when I trieed them again this year, and now I LOVE them. Plus, they're fantastic to help support proper liver functioning. So, eat your beets today if you drank too much over the weekend! (Tip, Trader Joe's has them pre-steamed and already in the package ready to eat!). They're great to cut up and put on a salad, or just eat plain. www.liveforitall.com

Fit Tip: How accurate are those nutrition labels at your favorite restaurant?

Restaurant and packaged foods can have more calories than nutrition labeling indicates. Read this article to see how accurate those labels have to be... http://www.sciencedaily.com/releases/2010/01/100105100021.htm

Fit Tip: If a food can out-live you on a shelf...

it's probably not going to be healthy for your body. Stick to foods that will go bad if you don't consume them in a decent amount of time. The less processed the food, the less time it can stay on a store's shelf. Eat foods that can "live" AND "die", like fruits, vegetables, nuts, seeds, lean meats, eggs, fish. These foods will eventually go bad, thus, not out-living you on a shelf. www.liveforitall.com

Fit Tip: If you don't enjoy it, you won't do it...

I've heard all too often, "I just hate to exercise." To me, it's just another excuse... it's not real. But I do agree, that if you hate doing something, you're very unlikely to stick with it. And since we all know how important exercise is to our well-being and health, we need to figure out how to enjoy it. Maybe running's not your thing... that doesn't mean you can't do any other type of exercise. If you enjoy working out with others, then find a fun class that you love. Or take your kids for a walk. If dancing's your thing, then go dancing! Do it often, it's a great workout! When you're enjoying the activity, you don't look at it as "exercise." So, try to find something you enjoy doing, and if you really are resistant to enjoying any type of movement, then fake it till you actually do... it's THAT important to your health. www.liveforitall.com

Fit Tip: Listen to Plato...

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it" -Plato

Fit Tip: Find the Time

I'll be ending the week with a quote for you to think about over the weekend. I hope it helps to inspire you to keep moving!

"Those who do not find time for exercise will have to find time for illness" -Earl of Derby. www.liveforitall.com

Fit Tip: Smelly Shoes

We've all had them... Shoes that smell bad. Running shoes are no exception. So, if you've been running in the rain, or your feet are juts plain smelly, and you notice that your shoes are starting to stink, place a dryer sheet in them when you're not wearing them. This will get the shoes smelling laundry fresh! Just remember to take the dryer sheet out before you wear the shoes again! www.liveforitall.com

Fit Tip: Never put your running shoes in the dryer

As we're experiencing tons of rain here in California this week, it's important to remember that it's OK to run in the rain. In fact, it's probably my favorite type of weather to run in and have FUN. It's very liberating, and reminds you of being a kid, running right through the puddles, rather than worrying about stepping around them. However, when you take your soaking running shoes off, you may be tempted to put them in the dryer to dry them out. DON'T DO THIS. The dryer will break down the integrity of the shoes, their support, etc. The shoes will wear out way faster if you do this, leaving you more prone to injuries. The best thing to do is to take out the insoles and let them air dry. You can stuff them with newspaper or papertowels to absorb the water. But again, air drying them is the best thing to do. Hope this helps you stay active and running through all weather conditions! www.liveforitall.com

Fit Tip: Floss Your Teeth!

Floss Your Teeth
Harvard Medical School researchers studied longevity and found one of the most important contributing factors was daily flossing. Because it removes bacteria from the teeth and gums, flossing helps to prevent periodontal disease and gingivitis. Another study found that men with periodontitis had a whopping 72% greater risk of developing coronary disease. Gingivitis was associated with a 42% increased risk for men. Nov 2002

Another reason we should have listened to our mothers when they told us to brush and floss! They just wanted us to live longer.

Fit Tip: "Bad excuses are worse than none"

Today's fit tip is a quote to help you get your week off to a good start. Remember, any excuse is just a lie that you tell yourself. So stop lying to yourself!

"Bad excuses are worse than none."
- Thomas Fuller

Fit Tip: The Best Things In Life Are Free

Going for a walk. Eating healthy nutritious foods (rather, choosing to eat healthy foods instead of non-nutritous processed foods), taking the stairs not the elevator, meditation, exercise & physical activity, library books, sleep, sitting in the sun, singing in the rain, thinking good thougths, the list goes on. But most importantly, your HEALTH is free. That is, if you take care of it, like the gift it is. Don't get caught up on all of the things we buy, because we can lose them at any moment. Put your energy and effort into those things that you cannot buy... yourself, your health, your body, mind, and spirit. No matter what stocks rise or fall... what jobs come and go... if we don't have our health, we cannot experience the life we're living. Take some time out today, to do something good for your health. Offer the gift of a smile... it's always free. http://www.liveforitall.com/newsletterjan10.pdf

Fit Tip: High Energy Elevates Low Energy...

Not the other way around. Don't let others with negative energy bring you down. Give off your best positive energy to help them bring their low energy up, rather than allow them to bring yours down.

Fit Tip: Help an old lady cross the street

Yes, we've all heard the saying. Help an old lady cross the street. But does that opportunity actually ever happen? Yesterday, I was on a walk, and I ran into an older woman, maybe in her 70s, who looked like she was having trouble walking. She would take a few steps, then stop and lean on the fence. Most people would just walk by, thinking nothing of it, but I knew I needed to do more. I first offered her a smile and said hello. When she smiled back and said hello, I could see in her eyes she was all right, but was having trouble. So, I asked her if she needed help to her car, which was parked across the street. She said no, but that she was feeling like she "ran out of gas." So, I could have continued on my walk, but I would have felt horrible if I walked away, and she couldn't make it across the street. So, I walked with her to her car, to make sure she made it safely... and asked if she was all right to drive... Moral of the story, this not only made her day probably, but it made mine too. Sometimes, it's not about always getting help, but giving help that makes us feel good. It was a small act of kindness, but the positive feelings it left me with, was enough to remind me that you get more out of giving, than receiving. So, when the opportunity in your life arises, help an old lady cross the street.

Fit Tip: When you eat crap...

You feel like crap... Don't believe me? Go ahead and give it a try... wait 20 minutes, then let me know how you feel. Trust me, it's not worth it.

Fit Tip: Draw Yourself

In your wellness journal, use a page to draw what you believe you look like at this exact moment. Then, in several months, after working hard at your fitness and wellness, I'll ask you to do the same thing. It will be interesting to note any differences in how you perceive yourself. This is interesting if you actually do it!

Act as If

Act as if you already have it... One of my clients said to me yesterday, "I've changed my thoughts and now I say WHEN I run a 5k, rather than IF I can run a 5k." And, the reason I'm doing this blog today... even though I don't have many readers and blog followers YET, I am acting as if I already do. If I didn't "act as if" then this post would not exist!

The benefits of a Wellness Journal

My first tip for the blog, and a great way to start the new year, is to create a wellness journal. It will come in handy, as you write down your goals, motivational quotes, etc. Also, I'll be creating "challenges" and activities throughout the year, that you can add into your wellness journal to help you improve your overall wellness. Mind, body, and spirit. So, get that journal and use it as you wish, but try to keep all entries in it focused on improving your health. It will be neat to look back upon in a year, to see how you've changed your health over the course of a year... and HOW you did it!

Welcome to Live For It All's Fit Tip Blog!

Find out more information about programs I've got going on in California and throughout the country at www.liveforitall.com. Check back daily for health, wellness, and fitness tips to help you stay motivated in reaching your goals!