Tale of Two Companies - Part One

Does your workplace have a healthy breakroom and wellness culture?

It’s Employee Health and Fitness Month. Let’s create some fun and fitness in your workplace. This week the focus is on creating a culture of wellness in companies.

Makeover Your Pantry This Weekend Part Two

Now that you have the staples and spices you need to stock your pantry and you have the boxes/bins to organize them (Part One), it is time to invest part of a weekend cleaning out and organizing.

Why? It is so much easier to cook when you can get to everything you need quickly, without having to reach over other stuff or have things knock over.

So here’s your final step:

IMG_2167.JPG
  • Clean out everything that is expired or that you know you will never use.

  • Then group items into your bins, leave a little space for new foods you may purchase, and LABEL so everyone knows where to put food.

When my husband saw this transforming, he said two things -

“This makes it look appealing to cook.” (So, I get more help in the kitchen.)

“Now I know where to put something back.” (Which means I don’t have to look for things later.)



Makeover Your Pantry This Weekend Part One

This seems to be the time of year for deep-organizing house projects. It is too cold or rainy to be outside, or even open the windows, so everyone is cleaning out closets and junk drawers. I challenge you to makeover your pantry this weekend - it is one adventure that will help you eat healthier the rest of the year.

IMG_2166.JPG

To really deep-organize your pantry for healthy meals, I teach a simple six step process. You’ll need parts of two weekends, so I’ll walk you through this in a two-part series.

This weekend focus on Steps One - Five. Next weekend is Step Six.

Step One: Review your menus for a Powerful Plate. Do you have enough combinations of vegetable, protein, fats, and complex carbohydrates? What ingredients do you need to stock up on?

Step Two: Purchase the foods you need for a Powerful Plate and order any specialty items so they will arrive by next weekend.

Step Three: Look through the food in your pantry. Begin to organize it in your mind. What goes with what? For example, “protein powder” for me could go with protein snacks (since I use it as a shake) or with breakfast/oatmeal (since I use protein powder in my oatmeal every morning).

Step Four: Take measurements. Both of the shelf space and of any items that you are going to group and crate together. For example, if you usually keep 20 cans of fruit, vegetables, and tomato sauce in stock, measure how wide a bin you will need to store them.

IMG_3291.JPG

Step Five: Decide on the supplies you need and then go shop. Shelf liner? Plastic bins? Wood crates? Glass jars? Shelving unit pull-out for a deep pantry?

IMG_3299.JPG

Step Six - next weekend is clean out and organize.

Eliminating the hassle of expired ingredients - or simply not having healthy options on hand - will make these two weekends worth your effort. Turn on some music, get the family involved … whatever it takes to make it fun and make it happen.

6 Reasons Why You Need to Learn to Thrive

While growing up I suspected I had developed an unhealthy relationship with food – and sometimes even exercise.  But it was years later at a work potluck Christmas party that I knew I absolutely had a problem and had to change.

IMG_0046.JPG

Everyone else was at the buffet ooh-ing and ah-ing over different dishes colleagues brought. 

I was in the bathroom terrified. 

“If I eat that _____ I’ll have to workout extra tomorrow. Who knows how many grams of ____ it has.”

“I want to try ____ but if I do I’ll probably not be able to stop eating it. I’ll lose control.”

“I’ll be good and just have the veggies I brought.  If I break my diet I’ll be bad.”

I realized I was the only one, apparently, who did not feel she could enjoy the food, the people, or the party and I stayed as far away from the table as possible.  Why?  I thought something was inherently wrong with me. 

Truth? By that party I had spent almost 20 years fine-tuning my “diet mentality,” through the various diet and exercise rules I “learned.”

And I wanted freedom.  Desperately.

I wanted to exercise just because it felt amazing and made me strong and healthy. Not because it burned calories I’d eaten the day before.

I wanted to eat a balanced meal because it was satisfying.

I wanted to enjoy a cookie without fear of eating five.

I wanted to go to a party and enjoy it all.

Scratch that.

I didn’t even know that was possible.  All I could fathom was maybe not being consumed with worrying about every morsel, gram, or repercussion after a party.

women's renewal retreat 11-11-17 035.JPG

Thankfully, that part of me is a distant memory, because …

I found my path to THRIVE.

Did you see?

I released a brand new course where I’m going to share with you the mindset, principles, techniques, tools and skills practiced by people who find – and follow – their unique path to health, wellness, and a Thriving Life.

It’s called …

THRIVE LIFE (Go here to learn more; we get started in just a few days.)

While there are so many health benefits to this way of life, the most surprising benefit has nothing to do typical health-parameters.

It has to do with relationships and accomplishing other goals.

Huh?

Let me explain.  Envision that same work party where I locked myself away in the bathroom.  If my mind had been free from food-fear, I would have been mingling with colleagues and enjoying getting to know their families, enriching my relationships.

women's renewal retreat 11-11-17 023.JPG

And when my mental and emotional space is not cluttered with how many calories I eat or burn or how much I do this or that, my mind is free to be creative and pursue dreams.  Plus, there is way less stress.

Here are six reasons why you need to learn your path to THRIVE.

#1 – You stop outsourcing your emotional health to food or over-exercise

You can learn the difference between physical and emotional hunger.

Food was created to bring you pleasure, but it is not what heals hurts or brings peace.

Exercise has many ways that it lifts your mood, but there is a point of using exercise to escape struggles vs. helping you overcome them.

When you sit with discomfort and find what actually fills you emotionally, your strength of self grows.  Your confidence to live and handle difficult situations increases.

#2 – You have mental space to pursue your dreams

This one is huge.

When your mind is cluttered with searching for the next diet or exercise program, or finding recipes that fit the new fad, or shopping for the latest exercise gear you cannot focus on what really matters most to you in life.

It may even go deeper.  If you are staying focused on analyzing food / exercise to avoid dealing with something else, it is time to move forward. 

If you are hiding your best self behind counting this or that, trying to control every bite or workout, it is time to open the curtain and step out on your stage.

#3 – You have increased physical energy

You sleep well, you wake up with energy, and it stays consistent throughout the day so you can accomplish your goals and still enjoy family and friends at the end of the day.

#4 – Your ability to enforce boundaries, with yourself and others, improves

Food police?  Exercise drill sergeant? No more.  Either from others or yourself.

You confidently handle critics.

You also are able to tell yourself “no” when a choice does not value you.

#5 – You have more fun and are more fun to be around

When your excitement comes from discussing the latest fad exercise or diet, it is a boring life.

However, when you have recent adventures or a book you read or a funny family gathering or ____ to talk about, conversations have life in them.

You meet up with people, confident as you accept yourself and others, with less judgement.

Social situations around food are no longer stressful.

You have the physical fitness to enjoy the adventures you want.

#6 – You feel successful, because you are successful

When you learn what works for your body and your lifestyle, and you have the tools and techniques to stick with it, you reach your goals.

You feel successful along the journey because you are living what you value.

#7 – This is a bonus reason because I just had, an hour ago, a conversation with a client and this reason came up – so I added it: 

You become a leader and influencer for good in those around you.

This client was waiting on the inspiration to make changes to come from his circle of family and friends.  I challenged him “Think about who you want to be.  Do you want to be the person who waits to be led or do you want to lead?  Do you want to be influenced or do you want to influence?”  I challenge you, too.  When you find your path to Thrive, you will inspire others to do the same.

This is what finding your path to THRIVE brings you.  It is one of the most amazing adventures you’ll ever go on.

Go here to check out my newest course, so you can THRIVE in your LIFE.  (We start in a few days.)

Never too cold to exercise (at least inside)

When it is cold and snowy outside, you may want to hibernate.  But don't!  Get moving inside.

  • Pull out your old step aerobics bench and video from 15 years ago.
  • Straighten your house, making as many trips up and down the stairs as you can.
  • Go walk the mall.  Without stopping to shop.
  • Turn on your favorite dance tunes, close the blinds, and pretend you are on Dancing with the Stars.
  • Turn on your kids' favorite dance tunes and have a dance-off.
  • Those podcasts you've been meaning to listen to?  Turn one on and alternate push-ups, crunches, planks, and other strengthening exercises.
  • What do you do to keep moving when it is cold outside?
Comment

Subscribe to our mailing list

* indicates required

One Thing at a Time

Are you as impatient as I am to accomplish goals?  Do you want to have all of your New Year's Resolutions achieved now?  We've all learned (the hard way) that focusing on one or two at a time accomplishes them faster, in the long-run.  Scripture teaches us that, too.  Today's excerpt from my book Go Forward: 28 Days to Eat, Move, and Enjoy Life God's Way introduces how to make changes that last.

If you would like to read the full chapter, just follow this link to purchase Go Forward.  2016 will be a strong and healthy year for you!

Meditate on these things; give yourself entirely to them, that your progress may be evident to all.  1 Timothy 4:15(NKJV)

“Meditate on these things.”  In order to successfully move forward on your health journey, you will need to remove different obstacles.  One hindrance is unhelpful thoughts such as, “I don’t know if I can do this.”  Rather than thinking negative thoughts, meditate on what the Bible says, particularly in regard to your health. 

Another hindrance is that we all live our current patterns by reflex and without thought.  To change to a new manner of living, you must consciously choose your actions each moment, until the new way of living is automatic.  How do you break an engrained pattern and start a new one?  Think constantly on the new habit you want to form or the lifestyle you want to live.  (For "how to" ideas, refer to the list in Go Forward.)

“Give yourself entirely to them.”  Decrease or eliminate what distracts you from your goal.   Do not have so many new goals that they distract from each other.  Choose one or two new habits that reinforce each other to focus on at a time.  For example: I will drink two cups of water after my mid-day walk.  “Entirely” means one hundred percent.  If you try to form several new healthy habits at once, you will not be able to give all of your attention to each.  After a week (or a month) of practicing one habit, add another.  What if you have a setback?  No worries.  Turn lapses into lessons.  Do not judge yourself, but learn from your experiences.  This time next year the “new habits” will be a lifestyle.