Atlanta Fitness Coach: A Blog about Weight-Loss, Nutrition and the T-Tapp Workout

The CREEP!!!

It happened when I wasn't looking!  I was just going along thinking all was wonderful!  I knew I was adding a few extra almonds during the day.  When I went out for dinner, I wasn't sharing my entree.  I still took some extra home but it wasn't enough for a second meal.  Okay, I was even adding a little bit more olive oil to my salad than I had been.

But for goodness sakes, I was still exercising 5 days a week!  That should have been enough to allow me to maintain the low end of my weight range.

Alas!  I got onto the scale and was shocked and dismayed to see the facts.  One more moment of realization.  I'm at "the age"!!!  I no longer have the luxury of "a little here and a little there".  It's time to get completely honest with myself.  I needed to look at where I am right now and decide what is most important to me. 

I know that answer.  For me, it's creating health in all aspects of my life.  And nutrition is at the foundation of what I want.  I understand it's not about feeling deprived or giving in the the "poor me" thoughts and emotions.  It's about loving myself enough to nourish my body with the highest quality (yet low calorie) nutrition I can and enjoying the health that comes from it.

And so, I'M BACK!  I went to the store and got lots of low-glycemic veggies, cut them up and put them in a big baggie.  I got cooked, clean chicken breast and cans of wild-caught salmon and sardines. 

I had my "teachable moment" and I learned I must now truly live the anti-aging life.  How about you?  Are you ready to get honest with yourself and take the action steps needed to live a long, healthy life?

Did I mention the word "fun" in any of this?  Did I mention "seeing the humor in it all"?  That's all part of it.  That's the fabulous part about getting to "the age".  We understand the importance of breathing and laughing and enjoying all the beauty life has to offer.  We're past making it only be about our jeans size.

Laugh, breathe, move and eat low density, high quality foods in small portions throughout the day!

En - JOY!

Balance and Moderation!

I was in the hair salon yesterday (Yes, it is ALL about the hair!), picked up a magazine and read an article about 40+ actresses and what they have to do to get their incredible buff bodies.  Talk about dedication!  Okay...obsession!

Like Madonna.  Have you seen this women's body recently?  She is beyond buff and into "Girlfriend, what are you thinking???"  Her ex-husband was quoted saying "hugging her is like hugging a piece of grizzle".  Not exactly a loving thing to say but you certainly get the idea.

I happen to love Madonna.  I love how she is always pushing the envelope with everything she does.  And working out now is no exception.  She shares with us what the extreme end of the spectrum can look like.  And I'm happy to say, I don't want to go there with her.

Madonna works out at least 2 hours a day 6 days a week.  Her diet is spartan and consistent.  Only lean protein, steamed veggies, a little brown rice and green tea are allowed.  Do this and you too can look like Madonna, even over the age of 40!

There are two powerful words I have made into a personal mantra.  Balance and Moderation! 

I love to move and work my body.  But 2 hours a day 6 days a week of intense exercise with little nourishment is not balance or moderation.  That is extremely stressful and (sorry Madonna) very aging.  It creates way too many free radicals which accelerate the aging process. 

Give me one hour of T-Tapp every other day, along with eating my 6 small, balanced meals a day, thank you very much.  Perhaps a small glass of red wine and tiny piece of dark chocolate for my antioxidants and my soul.

 I'll work my body and mind together, pump my lymphatic system and live a long, healthy and happy life. 

Balance And Moderation! Not Sexy - But Essential!

"I'm doing everything I know to do and yet I'm still gaining weight around my middle!"  This is such a common lament among us women.  We're busy eating our cereal with skim milk and banana for breakfast because we've been told we need to eat our whole grains, get the fat out of our diet and eat bananas because we need that potassium.

So how come we're hungry, tired, bloated and heavy in the belly? 

I know you really don't want to hear this because we love our cereal in the morning.  Somehow we can eat it and not get bored with it!  But the bottom line is...is it working for you?

How do you feel a few hours after eating it?  Are you hungry? Tired? Irritable? Have a headache? Got the shakes?  These are all signs that you ate too many carbohydrates for the amount of protein and your blood sugar level spiked and then crashed.  You now also have high levels of insulin in your body.

Insulin is the hunger hormone and the fat-storing hormone.  That's why you're now hungry and craving more carbs.  Oh..and by the way, when you have high levels of insulin, you won't burn body fat for energy.  You'll just constantly be burning down all that "sugar" you just ate.  And if you didn't get right out and move alot, what you didn't burn off in energy, just got stored for later.  In your fat cells.

Ladies (and Gentleman)!  A huge key to weight loss and optimal health is learning how to balance your blood sugar and insulin levels.  How?  By learning how to combine your carbohydrates, proteins and fats in order to allow your body to function optimally and to use your body fat for energy! 

Once again...health is all about balance and moderation.  It might not be sexy.  It might lack that sizzle!  But darn if it doesn't work!

Self Care in Bite-Sized Pieces!

I find that most of us women are so busy taking care of everyone else, we don't take care of ourselves.  When I'm asked when my classes are, I'm told they can't make it because of everyone else's schedule.  It's Johns softball game and Susies ballet class.  They have to be home for the hubbie or traveling for work. And on and on. 

This is life in 2009.  It's about fitting in everything we have put on our calendars to keep our chaotic life afloat.  And there's usually not much time for us to rejuvenate ourselves.  So we keep running on low quality fuel (either not eating much or eating fast, unhealthy fuel), little sleep and no movement.

 It's time to put your own self-care plan into action.  Please don't put your body in a position to MAKE you slow down and take care of yourself.  The plan doesn't have to be overwhelming.  Pick one or two things you think will make a difference in your life right now and start.

That one thing can be having a quality, balanced breakfast.  I know you don't have time as you're running out the door.  So make it something easy!  Have a quality protein shake.  Keep a shaker bottle ready with cold water in it.  Just add the powder, shake and drink on your way to your first appointment.  At least you're starting off the day with healthy nutrition.

Find a protein bar you like that will give you less than 200 calories and a good balance of protein and carbs.  Keep a few of them with you in your purse.  That way you don't allow your blood sugar to crash, sending you running to poor quality food.  Or get a bag of raw almonds.  Put around 10 -15 in baggies and keep a few baggies with you for the same purpose.  Again...these things can fit into your busy day.

No time for movement? Get the 15 minute T-Tapp DVD.  You can put it in your laptop and play it where ever you are.   Don't do the "all or nothing" mental game that says "I don't have an hour to workout so I won't do anything".  That is simply a story you are telling yourself to justify not moving more.  The difference in how you will feel by taking this one step is enormous!  The body needs quality movement every day!  Just DO IT!

That's it!  Small daily changes.  Take it in bite-size pieces.  Don't look now but you might just be taking care of YOU!