What an honor!
I was asked to be a guest blogger for www.SeniorsforLiving.com . Here's the link for you to see their site and the blog entitled
"Easy Fitness Tips to Avoid a Fall"
http://www.seniorsforliving.com/blog/2009/01/13/fitness-tips-to-avoid-a-fall
For those of you visiting this site from Seniors for living blog- WELCOME!!- Please sign up for the newsletter!- the request form is on the right column
To your healthy and Happy New Year!
Kathleen
Let me know what your comments are
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Tuesday, January 13, 2009
Tuesday, January 6, 2009
The Perennial List
The Perennial List
A proud New Year stands before us, begging for a chance to take us by the hand and together turn the corner to a new and better life.
Problem is, we’ve been here before. We’ve got the same list of resolutions in our hand from last year, and the year before that.
Perhaps we’re more ready to turn the corner than last year, but lingering in our mind is the fact that year after year not only did our behavior not change, even this list hasn’t changed!
What you need is not another list of wishful thinking resolutions, what you need is a SOLUTION! You’re looking for a permanent solution not temporary fix to short term feel good.
Are you ready to LIVE in the solution mind-frame as opposed to simply wishing life were different?
How is a SOLUTION different than our annual resolution? In order to be a solution…
There must be clarity of where you are starting from and where you want to go. Only when you are brutally honest with yourself will you change.
a) Where you are- Just how overweight are you? what does your Doctor say? What size clothes are you in now?
b) What you want to live like the rest of your life? Burgers and fries are not a part of a thin person’s regular food plan, are you prepared to live like a thin person?
c) Why you are addressing this issue- what is your motivation? Why Now?
d) What are the obstacles that you must overcome to finally, once and for all conquer the issues. Is it time? Is it support?, Is it fear?, Is it money? Be Honest- if you haven’t had time for exercise, what has changed which will free up time to begin now?
e) When: Are you ready to change now, or just "fixing to get ready" again- The truth is if you’ve circled this goal several times, you might be ready to actually walk on it now. Think of it as "practice makes perfect"
f) Who: Can you do this alone or do you need assistance and accountability?
It must be focused on changing behavior, not just crafting a lofty, politically correct goal. Don't concentrate on movements in the scale. You should concentrate on the consistency of that which will move the numbers on the scale: your exercise regime. THe problem with the scale is that when it says what you want it to say, you will revert back to the behaviors that put you in trouble in the first place.
You must live intentionally- You cannot be on auto pilot. Don't let things happen to you, you make things happen. That means planning and organizing so it is easier to eat healthy and easier to exercise.
There must be accountability. You must give permission to someone to be brutally honest with you, to reel you back in when you stray. Find someone who gives you encouragement and recruit them as your partner.
Your program should be positive not punitive. Give yourself a positive future to move toward, picture yourself in a way that draws you to the future you desire rather than fleeing from a bad outcome.
What you do should build self esteem not tear it down, so quit talking to yourself in hateful negative terms. If you repeat "I live a healthy life" before every meal and throughout the day, very soon your subconscious will be repeating it back to you when you reach for that twinkie, and then put it back.
Your plan is three fold: it must involve activity, nutrition and life balance. You can't just change your food or just change your movement, but if you get all obsessive- compulsive what is the point? A healthy dIet and exercise should EMPOWER your life not suck the life out of you.
Are you ready to embrace your Solution once and for all? Change is accomplished in small decisions, made each and every day without looking back.
It is possible to permanently change, but you and I both know it is not easy. This article is written from a health and weight managment perspective but the principles transfer to any perennial goal you are stuck on.
The mission of Palmetto fitness is to empower you as you make positive and healthful changes in your life.OK! Here's my special offer to You:
Email Palmetto FItness Focus for a contract with yourself for living healthily in 2009 entitled "2009 IS MINE!" I will send you the contract free of charge. If you hit forward, and add your name, initials throughout, then send it back to me, I will hold you to it! You and I will be partners! I will follow up to remind you throughout the year of your committment to the changes in your lifestyle that will guarentee a healthy life.
Let's get those solutions started today! Request your 2009 is MINE!accountability contract
A proud New Year stands before us, begging for a chance to take us by the hand and together turn the corner to a new and better life.
Problem is, we’ve been here before. We’ve got the same list of resolutions in our hand from last year, and the year before that.
Perhaps we’re more ready to turn the corner than last year, but lingering in our mind is the fact that year after year not only did our behavior not change, even this list hasn’t changed!
What you need is not another list of wishful thinking resolutions, what you need is a SOLUTION! You’re looking for a permanent solution not temporary fix to short term feel good.
Are you ready to LIVE in the solution mind-frame as opposed to simply wishing life were different?
How is a SOLUTION different than our annual resolution? In order to be a solution…
There must be clarity of where you are starting from and where you want to go. Only when you are brutally honest with yourself will you change.
a) Where you are- Just how overweight are you? what does your Doctor say? What size clothes are you in now?
b) What you want to live like the rest of your life? Burgers and fries are not a part of a thin person’s regular food plan, are you prepared to live like a thin person?
c) Why you are addressing this issue- what is your motivation? Why Now?
d) What are the obstacles that you must overcome to finally, once and for all conquer the issues. Is it time? Is it support?, Is it fear?, Is it money? Be Honest- if you haven’t had time for exercise, what has changed which will free up time to begin now?
e) When: Are you ready to change now, or just "fixing to get ready" again- The truth is if you’ve circled this goal several times, you might be ready to actually walk on it now. Think of it as "practice makes perfect"
f) Who: Can you do this alone or do you need assistance and accountability?
It must be focused on changing behavior, not just crafting a lofty, politically correct goal. Don't concentrate on movements in the scale. You should concentrate on the consistency of that which will move the numbers on the scale: your exercise regime. THe problem with the scale is that when it says what you want it to say, you will revert back to the behaviors that put you in trouble in the first place.
You must live intentionally- You cannot be on auto pilot. Don't let things happen to you, you make things happen. That means planning and organizing so it is easier to eat healthy and easier to exercise.
There must be accountability. You must give permission to someone to be brutally honest with you, to reel you back in when you stray. Find someone who gives you encouragement and recruit them as your partner.
Your program should be positive not punitive. Give yourself a positive future to move toward, picture yourself in a way that draws you to the future you desire rather than fleeing from a bad outcome.
What you do should build self esteem not tear it down, so quit talking to yourself in hateful negative terms. If you repeat "I live a healthy life" before every meal and throughout the day, very soon your subconscious will be repeating it back to you when you reach for that twinkie, and then put it back.
Your plan is three fold: it must involve activity, nutrition and life balance. You can't just change your food or just change your movement, but if you get all obsessive- compulsive what is the point? A healthy dIet and exercise should EMPOWER your life not suck the life out of you.
Are you ready to embrace your Solution once and for all? Change is accomplished in small decisions, made each and every day without looking back.
It is possible to permanently change, but you and I both know it is not easy. This article is written from a health and weight managment perspective but the principles transfer to any perennial goal you are stuck on.
The mission of Palmetto fitness is to empower you as you make positive and healthful changes in your life.OK! Here's my special offer to You:
Email Palmetto FItness Focus for a contract with yourself for living healthily in 2009 entitled "2009 IS MINE!" I will send you the contract free of charge. If you hit forward, and add your name, initials throughout, then send it back to me, I will hold you to it! You and I will be partners! I will follow up to remind you throughout the year of your committment to the changes in your lifestyle that will guarentee a healthy life.
Let's get those solutions started today! Request your 2009 is MINE!accountability contract
Saturday, January 3, 2009
Which Weight Loss Plan to Choose?
I don't care what plan you choose!
Well, yeah, you know I do. There are obviously excellent plans, and pitiful to dangerous plans.
Follow an excellent, healthy, wholistic plan, and you will lose weight, be healthier,and see whole life results. Obviously that is what I want for you.
But even if in desperation you follow a pitiful, silly, fad plan or half heartedly do something, AND YOU CONTINUE for a month or a year, guess what- you will end the year lighter.
Now let me say again, I am passionate about the desire to move you to health, not just lose weight. If you take in too few calories (like those 1000 calorie plans) you lose muscle as well as fat so the fat will come back- trust me it will!
The secret to long term, empowering, health-sustaining weight loss is the ability to still be doing it this time next year. Movitation to STAY THE COURSE is your key.
You can't do low calorie, self-deprivation plans for more than a few days to a week.
You won't work out 7 days a week so don't set yourself up for failure.
So let's talk about what is DO-able and more important Sustainable so this time next year you will still be following it and you will see results that will last a lifetime. This will be the topic of several blog post coming this month.
First Key- Small, consistent pattern:
Doing 15 minutes every day or every other day is better than planning every Saturday to bust a gut for 2 hours.
why? Because stuff gets in the way regularly: you get sick, you help the brother-in-law move, you go on vacation, etc. Suddenly your plan for 52 killer workouts is like 40 but more likely you have 3 weekends in a row get canceled and you just stop.
Conversely, It will become easier every day if you calendar the daily appointment to get up 15-30 minutes early, put your sneakers on, stretch, do some crunches, and/or walk the block/treadmill. Even if you gets sick, go on vacation, have an early appt, you won't lose the habit and you'll be doing this next year. More importantly your body will respond to it and crave it. You'll see results quickly and sustain them longer.
Slow and steady wins the race. (remember the tortoise and the hare?)
Next post: a nutrition key to success
Well, yeah, you know I do. There are obviously excellent plans, and pitiful to dangerous plans.
Follow an excellent, healthy, wholistic plan, and you will lose weight, be healthier,and see whole life results. Obviously that is what I want for you.
But even if in desperation you follow a pitiful, silly, fad plan or half heartedly do something, AND YOU CONTINUE for a month or a year, guess what- you will end the year lighter.
Now let me say again, I am passionate about the desire to move you to health, not just lose weight. If you take in too few calories (like those 1000 calorie plans) you lose muscle as well as fat so the fat will come back- trust me it will!
The secret to long term, empowering, health-sustaining weight loss is the ability to still be doing it this time next year. Movitation to STAY THE COURSE is your key.
You can't do low calorie, self-deprivation plans for more than a few days to a week.
You won't work out 7 days a week so don't set yourself up for failure.
So let's talk about what is DO-able and more important Sustainable so this time next year you will still be following it and you will see results that will last a lifetime. This will be the topic of several blog post coming this month.
First Key- Small, consistent pattern:
Doing 15 minutes every day or every other day is better than planning every Saturday to bust a gut for 2 hours.
why? Because stuff gets in the way regularly: you get sick, you help the brother-in-law move, you go on vacation, etc. Suddenly your plan for 52 killer workouts is like 40 but more likely you have 3 weekends in a row get canceled and you just stop.
Conversely, It will become easier every day if you calendar the daily appointment to get up 15-30 minutes early, put your sneakers on, stretch, do some crunches, and/or walk the block/treadmill. Even if you gets sick, go on vacation, have an early appt, you won't lose the habit and you'll be doing this next year. More importantly your body will respond to it and crave it. You'll see results quickly and sustain them longer.
Slow and steady wins the race. (remember the tortoise and the hare?)
Next post: a nutrition key to success
Thursday, January 1, 2009
It's a new year!
It's hard to believe we are now into 2009!
The last year seems like it flew by! Despite the many twists and turns that become the highlights for the year. It was simply 365 days-
So, Did your 2008 turn out the way you planned?
Perhaps it did, perhaps not.
Perhaps you did not plan at all, in which case it actually did turn out the way you planned
"If you shoot at nothing, that's exactly what you'll hit."
I don't know who said it, but it is so true.
and so we begin 2009- another 365 days stands before us
Have you planned to make the most of this year or are you on a raft floating on the current, HOPING the current is soft and floats past interesting sites along the way.
NO! NO! NO!
It is time to take control of your life, your health, your happiness!
What will you intentionally do so that this time next year you can be
Stronger?
Healthier?
Closer to God?
Closer to your family?
Smarter
More profitable?
I will wish for you a wonderful 2009, but more importantly I will encourage you to
MAKE IT A WONDERFUL 2009!
Your partner in health
Kathleen
The last year seems like it flew by! Despite the many twists and turns that become the highlights for the year. It was simply 365 days-
So, Did your 2008 turn out the way you planned?
Perhaps it did, perhaps not.
Perhaps you did not plan at all, in which case it actually did turn out the way you planned
"If you shoot at nothing, that's exactly what you'll hit."
I don't know who said it, but it is so true.
and so we begin 2009- another 365 days stands before us
Have you planned to make the most of this year or are you on a raft floating on the current, HOPING the current is soft and floats past interesting sites along the way.
NO! NO! NO!
It is time to take control of your life, your health, your happiness!
What will you intentionally do so that this time next year you can be
Stronger?
Healthier?
Closer to God?
Closer to your family?
Smarter
More profitable?
I will wish for you a wonderful 2009, but more importantly I will encourage you to
MAKE IT A WONDERFUL 2009!
Your partner in health
Kathleen
Thursday, December 25, 2008
Merry Christmas!
I began this year working with a life coach, and first of all wrote down my purpose and vision
My Purpose:
To Love and serve God.
To be a leader using my gifts and talents to positively impact people and the world.
My career vision is to create and lead adentures or innovations that empower people through motivation and teamwork to be beter and stronger people.
and the affirmation I live by is
I drive my life by
focusing on God,
organizing my life and
managing my time.
My passion to help others is bigger than the number of people I have the hours to physically work with in one locatin and through the internet I hope to impact many more.
Christmas is a wonderful time of year to be aware of how blessed I am.
This year I realized a dream I've had for a while- to establish a website and blog
to help many people live a healthy and longer life.
Thank you to April Heyward and Cindy Witt for helping me grow and accomplish so much.
I am grateful for your interest in following this blog and your commitment
to living a healthy life. I am excited to see what 2009 holds.
Kathleen
My Purpose:
To Love and serve God.
To be a leader using my gifts and talents to positively impact people and the world.
My career vision is to create and lead adentures or innovations that empower people through motivation and teamwork to be beter and stronger people.
and the affirmation I live by is
I drive my life by
focusing on God,
organizing my life and
managing my time.
My passion to help others is bigger than the number of people I have the hours to physically work with in one locatin and through the internet I hope to impact many more.
Christmas is a wonderful time of year to be aware of how blessed I am.
This year I realized a dream I've had for a while- to establish a website and blog
to help many people live a healthy and longer life.
Thank you to April Heyward and Cindy Witt for helping me grow and accomplish so much.
I am grateful for your interest in following this blog and your commitment
to living a healthy life. I am excited to see what 2009 holds.
Kathleen
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