What if I am just NOT motivated?

September 18, 2008

I have gone through some major life changes in the last few months and I myself have been extremely exhausted–sleeping 10-11 hours every night and still having no energy!  I was so UN motivated and tired to the point of wondering if it was mild depression!  I want to share my story with you for two reasons.  First, I am human too and feel ALL the same things you go through to the extent of my experience.  It’s always amazing to me to hear what clients think I am “like”. I am not super human. Secondly, through my pain and suffering, I hope to provide some hope, insight and maybe a new perspective on your own journey. I also want you to know that I truly understand.

As some if not most of you know, I got married in early August.  In the few months prior to the wedding, I was on “super overdrive” trying to get all details taken care of and to help successfully fund our event. I had a wedding planner (who was great) and that did help but the stress of this undertaking especially when we did it as a destination wedding was HUGE- more than I thought.  Well, more than I was aware at the time.

The wedding was fabulous and the wedding day was stress free thanks to all this planning! On our honeymoon, we got a call from Jeanne Peters who shared with us a “healer” named Ken that creates and works with flower essences.  Jeanne had encouraged us to have a session with him if we could before we left the island.  And we did.

To keep it short and simple, my reading was one of the deepest and intense readings he had ever done.  He said it 4 times in the 45 minutes we spent focused on me. I think he was relieved when my reading was over because he wasn’t used to delivering such powerful news.  Most flower essence readings are “kinda nice” as he described it.

The gist of my reading had to do with very early patterns growing up that I developed to compensate for something I didn’t want to feel.  There has been a feeling for 30+ years that I have NOT allowed myself to feel!  The flower essences were suppose to bring those up in order to balance them and dissolve them.

Let’s just say that for the past few weeks, since returning from the wedding, I have been not motivated, exhausted, depressed, and physically weak.   This phase went on for 3-4 weeks!!  ( I feel better now)  If I didn’t have to leave the house, I wouldn’t.  I even cancelled all my appointments one day because I was immobilized and my body felt heavy and weak.  Even going for a walk would get me in my target heart rate zone!  Just WALKING!  I saw physical effects of my emotions.  I had plenty of rest, I ate fairly well (I am still gluten free) so the only thing it could be was emotional.

Wow.  What do you do when you feel this way?  I had no idea.  Normally, I just talk myself out of it! And choosing your thoughts is how to gain control of your life but I was doing it to AVOID feeling what I felt.  And so the feelings would get “swept under the rug” so to speak and have built up over my life time.

So what if you are not motivated?  I wasn’t.  But what I was- was curious as to WHY.  Of course I have the desire to be as healthy and as fit as I can.  I didn’t like that I wasn’t working out.  I didn’t like feeling exhausted.  But just like a detox, I came to understand what was going on with me to except this”phase”.

Had Ken NOT explained that the emotions would be triggered, I may have not taken the whole prescribed bottle.  But I knew to expect a detox of sorts.  I also while really IN this, made peace with myself, forgave myself and tried to be as loving as I could.  And then it passed.  I didn’t fight it.

For some people, feeling unmotivated is the excuse to stay in that stage longer than you need to.  It could be fear.  Fear of failure.  Fear of success. Fear of lack of support or fear of the unknown.

What is the underlying reason of your lack of motivation?  I believe once you can pinpoint that– it dissolves.

For all the ladies who have made it to the end of this story, Jeanne Peters Rd and I are hosting a women’s only workshop called LOVE YOUR BODY.  It’s happening November 7-9th, 2008.  If you would like to get to the bottom of your lack of motivation or any other feeling that is stopping you from attaining the health and body YOU deserve, call or email to sign up.  We’d love to help you transform your relationship with YOUR body.

Written by JJ Flizanes, Director of Invisible Fitness

800 571 5722

http://www.invisiblefitness.com


Stress, Weight Gain, and Pain

August 25, 2008

People often don’t take me serious when I suggest that stress (emotional and mental)

may be a strong factor in why they are having pain or can’t seem to lose weight

We live in a society that demands high levels of achievement. The high levels of stress can help move us forward and to cope with life’s demands, but it also affects our mood, emotions and bodies.

We have a flight or fight response to high stress. Whether it’s juggling too many responsibilities or dealing with financial pressures, this heightened emotional state triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and increase certain hormones (cortisol and leptin are 2) which are likely to cause obesity in the abdominal region.

Some people use food to cope. But, of course, this doesn’t work in the long term because food is a temporary fix–it does not deal with the real stressors or issues that

must be addressed in order to reduce the trigger for eating and fix the problem.

Stress eaters tend to prefer high-carbohydrate and high sugar foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating to make themselves feel better.

Using anti-depressants also increase seretonin but like food, does not fix the underlying problem. Which of course all stems from how we process emotion, how we think and what we believe.

Many authors, from medical to self help , have addressed stress and emotion as the underlying factor for most disease. To name a few:

1. Back, Neck and Shoulder Pain – Dr John Sarno author of Healing Your Back

2. All issues from A-Z- Louise Hay author of Heal Your Body from A-Z and You Can Heal Your Life

3. Food Cravings – Doreen Virtue, PhD Author of Constant Craving, Healing with the Angels cards, Goddess Cards and more!

These are a few books and resources in which I can share personal as well as client and friend stories of curing themselves of pain or finally getting over the hump of weight loss by addressing the underlying issues.

Don’t underestimate the power of your mind and your emotions. They are the life force within you and will create the foundation whether you are aware of it or not.

We can help coach you through the issues to help find the cause and create easy to handle solutions that you can start applying today.  Don’t wait to change your life for the better!!

Written by JJ Flizanes, Director of Invisible Fitness, 800 571 5722, http://www.invisiblefitness.com


Love Your Body

April 18, 2008

On Sunday March 23rd there was an article printed in the LA Times called “Suit Up, Spa
Fans”.  I don’t know if you know this about me, but I love the spa.  I love what the spa represents- freedom. What came over me when I read this was first fear and then anger. Decisions about whether to mandate the use of swimsuits to cover up are being made by spa managers that have their own issues with
their bodies and those of women they know.

One of the managers uses intergenerational as a reason to not want to see her grandmother naked.  I think that’s just an excuse for poor self esteem, judgment and denial.  She calls it awkward-and for her it may be.  I took my mother to a spa recently where I encouraged her to be naked.  Knowing that my mother doesn’t love the way she looks and has been more than slightly disconnected from her femininity and sexuality for a long time, I wanted her to enjoy the freedom of expression that we can only get at a spa
these days.

Not only did I have no problem with it, I encouraged it.  She felt like a young girl in
the hot tub with us as she found her freedom of non judgment and love-she got to just “be”.

The author, who by the way is not in favor of this movement as she explained to me when we exchanged emails, also sites bridal parties, business meetings, and family parties as another reason why they encourage us to suit up.

I guess because people feel they can do business on the golf course and in a lunch meeting, why not the spa? Why shouldn’t women and men everywhere be made to feel inappropriate and uncomfortable about their bodies and cover up to make it socially acceptable? Since when did the spa translate into business meetings?

As a business owner, what has happened to me over the last 8 years is a transformation from 85% feminine energy to 50% or less. I have decided to play ball with the men and focus. I own and run a business, I do my own marketing and selling, I hire staff and support to build my foundation and I do it very well. But these are all traits of men. Back in the caveman years, men were the hunters and women were the gatherers. Genetically we are different—yet in today’s world we often act as if we are the same.

I am not supporting the idea that women should stay home and only have babies. But we are genetically built differently and therefore need different things. In the age of the internet, we have also lost touch with visiting each other. How much human contact and interaction has been lost because we can all talk to each other faster and more efficiently over the internet? Again, I love the internet but what has it cost us? Human contact.

In the rat race of getting ahead, women practicing being men more than they practice enhancing their femininity, where finding a suitable mate has become harder and harder- what is out there to support women? The spa.

The spa has been the sanctuary where nothing matters. Relaxation, openness, celebration of the body you were born naked with is what the spa is about.

The first time I saw many women in the spa with bathing suits, the first thing that popped into my mind is the fact that they are ashamed. Ashamed of how they look and what they don’t look like. And by them wearing suits it sent the message that it’s not ok to love yourself the way you are. In order to be naked, you must fit a certain mold of “perfect”.

I thought we should outlaw suits in the spa altogether since it sends a negative vibe to everyone in my opinion.

I work with women everyday who do not love and accept their bodies. I fully support the use of spas regularly for women to get in touch with who they are and to accept themselves just the way they are. Women on the path of wanting change first need to acknowledge what they do have before a permanent change can occur.

Below was my email response to the author who did write back and hoped it may have gotten printed.  I don’t read the paper regularly so if anyone saw it, please let me know!

“Hi Valli

I read your spa article and have to say I am outraged!  This is truly a movement going in the opposite direction of what it is we SAY we want.  Women want to love their bodies, not compare them to supermodels.  I work with hundreds of women of all shapes and sizes and the one thing that is missing from their lives ( and most who struggle with body and self esteem issues) is that they don’t love and accept WHO THEY ARE.

Putting swimsuits on at a spa defeats the whole purpose of the spa!  It’s like taking your Satan worshipping friends to church- THEY DON’T GO.

Where else can women go in a safe, socially acceptable place and JUST BE THEMSELVES?  If you want to put a swimsuit on, go to a public pool.  If you want to have a business meeting, have it at a restaurant or conference room.  If you want a massage, get your massage and leave.  The spa part of the day spa is to relax.  By enhancing the fact that ” you should cover up” sends negative body messages and creates and environment that SUPPORTS ANOREXIA.

Don’t ruin the one place women can be free of judgment and practice loving and accepting themselves as they are in the moment. The US is already screwed up with the views we have of beauty- don’t make it worse.  Keep the spa a spa.  Encourage love not shame.”


5 Things You Can Do to Be Body Ready For Summer!

March 14, 2008

1. Cut Down or Cut Out Starchy Carbs and Sugars: Now you may read that and react because you think it’s too hard……but I challenge you to TRY it for a few weeks. As the weather is warmer and Spring is rolling in, there are more fruits and veggies being made available. I love my bread and cookies/cake too from time to time. But I LOVE feeling amazing in a tight, slender, lean body even more than the 15 minutes of pleasure on my tongue those foods provide. What is that saying out there? ” A minute on the lips is a lifetime on the hips”? That is a but dramatic but it begs the question, is it really WORTH it????

2. Try 1 New Fruit or Veggie a Week: Do you know how many fruits and veggies there are out there? Most of us eat the same thing day after day, week after week. Some people prefer the “easy” fruits: banana, berries, apple- because you don’t need to peel anything and they are finger foods. But what about papaya, mango, grapefruit, peaches and guava? Not to mention the veggies that you pass all the time in the grocery store and do not know what they are, what they are for or how they taste. Try one. Do some research on how to cook it. Make it a game in the grocery store.

3. Join a Group or Class: Ever taken a dance class? If you have been reading my stuff for more than a few months, you probably know that I am a salsa dancer/teacher/performer. But I started out IN CLASS. You’d be amazed at how many calories you can burn in a partner social dance class! If dancing doesn’t appeal to you, join an intramural sport. Every city has teams that have seasons. I used to play volleyball when I lived in New York City. My friends and co-workers found a city team to join. You meet new people and have new experiences! Just watch the” after party” aspect. You don’t want to eat or drink back all the good work you did in your sport!

4.Buy a New Outfit or Two for the Summer: Get excited about what’s to come! Know how you want to look and feel in it. Plan a vacation. I am getting married in August and it’s very motivating to want to look my best. Some people are planning for a beach vacation that they want to feel free and energetic while they are there. Choose something that gets you excited!!

5. Find Someone to Become Accountible To: That might mean hire a trainer, coach, nutritionist, etc. You can also make some goals with a friend or spouse. It is TOO easy to get off track and forgive yourself because no one else knows what you committed yourself to. We are accountable in many ways to other people all the time…. for our homes and cars ( the bank), our jobs and children and I am sure many other things. Commit to becoming accountable to YOU and then find support to make that happen!

By JJ Flizanes, Director of Invisible Fitness. We offer fitness training, fitness coaching, workshops and seminars and corporate programs.  http://www.invisiblefitness.com  800 571 5722


I have found the fountain of youth!

January 4, 2008

Dear JJ,

I want to share a conversation I had last week with a new acquaintance. I said my workouts with you had helped change my life! She could only say, ‘”I can’t afford her”; I have no time I am so busy building my business. I just can’t spend this money right now.”

I said, “Are you thinking that JJ’s workout is about just moving your muscles?” For me personally, I experience JJ as a life coach. She shows you how to heal yourself. She shows you how to get stronger. These workouts have changed my workouts from pain to healing. Through these exercises, JJ explains how and why you’re doing every movement a certain way.

JJ is love. She is very dedicated to helping you. I am learning how to eat and make better choices. I feel like I am learning HOW to take care of myself, since I started working with JJ. It has been a better way to take care of myself because she has given me tools to work with like my heart monitor, proper form, and tips for preparing to walk to avoid my reoccurring shin splints!

You get into work you didn’t even know you were capable of! The instruction becomes so fluid your brain / body connection starts cooperating!

But I didn’t realize all this at once. It was my friends and family who started asking me what was I doing differently. I was changing right before their eyes and my attitude and moods had improved so much even my boss took me aside to ask what I was doing. I really was taken off guard. All I could do was smile and tell them about JJ.

She is a very loving and gentle person. JJ makes me feel she cares and she is full of good information. She understands women’s bodies. She understands nutrition. JJ is a good listener. JJ and Jeanne Peters work together and I was fortunate to find them both.

I was 60 when we started working out this past year. My first fear was that I was too old to get results. Every workout for me ended in pain. My knee and hip joints hurt most of all before I started working with JJ.

JJ knows the mind body spirit connection and that is way true healing can take place. And you know the law of attraction and that we are all one. It is great to have a person like this in your corner. We all need a coach to put it all together.

The most frequent comment I hear is that I now look younger. Did I find the fountain of youth? I believe I did.

Sharon Gelafio

sharongelafio@mac.com


Why you should NOT make a New Year’s resolution for fitness!

January 4, 2008

How many times have you said “My resolution for this year is to lose weight?” Or “eat better” Or any one of the many ways you could frame taking better care of your fitness or health?

 

And how many people KEEP that? The fitness and diet industry knows that millions of people make that resolution- it’s the biggest season of the financial year for us!

 

But then what happens? January people are gung ho and join a gym, buy the running shoes, set the clock earlier to get the workout in and start making healthier food choices.

 

This usually lasts 2-4 weeks. Once February rolls around and after you’ve missed a few workouts, had an extra dessert a few nights and partied it up at the Super bowl party– a lot of people throw in the towel.

 

They expect to see results fast. They make BIG changes quickly and find it hard to keep them up after a few weeks.

 

The habit is to say you want to lose weight or get healthy. Most people think that means they will put 15% effort into it daily and the rest of their life doesn’t need to shift.

 

Changing your body means changing your life. You eat 2-6 times a day. Every day you get up and everyday you go to sleep. The defining factor in changing your body and health for good is what you believe and therefore how you act- all the time.

 

What do you tell yourself before you eat? What do you tell yourself about working out?Do you justify putting everyone else and your work before you? If you think adding exercise and “trying” to be more conscious of food is going to work in the long run, you have probably been making a new year’s resolution about this for many years-unsuccessfully.

 

So what do you do?

 

1. If you are not ready to change your life, one step at a time, then I would reframe your resolution. You set yourself up to fail by setting such a big goal without being willing to make the necessary shifts to support it.

2. Change one thing at a time and do not expect miraculous results quickly.

3. And get some help. I’d suggest a fitness/life coach over a trainer or a trainer that coaches so you can start to analyze what it is you believe and what limiting beliefs you have that keep you where you are. If you have made this resolution for more than 3 years and you are still not at your goal, it’s time to get some help.

 

 

We offer fitness/life coaching. We believe that is the way to achieve lasting results.Having a trainer is nice. Most people work hard with someone there. But the pitfall is how you behave when they aren’t there. We want to make you accountable to yourself first (as well as us) and set you up with the tools to support you forever.

 

 

Written by J.J. Flizanes, Director of Invisible Fitness. 800 571 5722, www.invisiblefitness.com


Top 10 Fitness Tips for Success!

December 13, 2007

  1. Stop stepping on the scale. Do it ONCE and then put it away for at least the entire month- or 2. Scales throw off your emotions and give you feedback that is inaccurate to what you are looking for. It’s not worth the upset and it’s a narrow focus. I have clients on the 90 Day Health and Body Makeover weight in at the beginning and then commit to not stepping on the scale at all for 3 months.
  2. Start logging your food. Most of us do not really pay attention to what we eat so we are “shocked” when we gain weight, even on an exercise program. Logging your food will also bring conscious awareness to how you feed yourself. This awareness can help you change your patterns and get you to your goals. Carry a note pad in your purse or car so you can log your meals in a timely manner after you finish them so you do not forget. If you wait til the end of the day, the task feels more overwhelming and you’re likely to forget something.
  3. Schedule your workouts. Put them on the calendar or in your palm pilot or blackberry just like any other meeting or event. If you do not make time for it, time does not just “appear”. We all have the same 24 hours in a day-blocking out time for you is not only important for your health but also in setting an example of your importance to your family, friends and collegues.
  4. Post pictures of yourself or a fitness and health example of what you would like to achieve as a reminder and motivator. You can also make a vision board to inspire you. Pictures and images translate energy to us subconsciously. If you intend something to happen and then support your efforts with energetic triggers such as a vision board- you will get there faster.
  5. Stock up on fruits and veggies for snacks and make them VISIBLE and AVAILABLE in your refrigerator. If you don’t see it immediately, you will forget it’s there! Make them finger foods at your disposal.
  6. Drink water! The body converts fat into energy and releases fat IN WATER. Your body fights disease and toxins in water. All of your body’s functions have to happen in water. If you are dehydrated, you are slowing down your body’s ability to change. Drink at least 4-6, 10 oz glasses or bottles a day.
  7. Get your 7-8 hours of sleep EVERY night. When your body is stressed and not completely rested, your cortisol levels increase and the body holds onto fat as well. Your body changes ” in rest”, not in work. When you sleep less you also overeat. Your body needs energy so you think food will satisfy that and it doesn’t. Not getting enough sleep can sabotage a weight loss plan.
  8. Add resistance training to your workout plan. This is your long term investment for strong bones and a healthy metabolism. You increase your resting metabolism ONLY by adding lean muscle. Fat is inactive tissue and does not need energy. Muscle requires energy and also helps get that sleek, sexy, tight look in your body.
  9. Use a heart rate monitor when doing cardio. This should be one of the most important tools you use. If you are doing cardio without a heart rate monitor- how do you know if you are being effective and efficient? How else can you tell when it’s time to increase your intensity? Why waist time and plateau? I recommend and carry the Polar F6.
  10. Read labels. Know what you are eating. Read the ingredients- do you know what everything is? The more natural and clean you can eat- the better you will look and feel.


My Mom is a Superstar!

December 12, 2007

mom-90-day.jpg

We just completed the Group 90 Day Health and Body Makeover Program and she made the most improvements among the group!!!

Now you may think that because she’s my mother that this was easy for her. We didn’t talk about exercise or food any other time than on the call once a week. My mother has
proclaimed in the past “I will never run“.

She ate her words. And I didn’t ever tell her to!

My mother now runs 5-6 times a week for 30-40 minutes and stays
in her heart rate zone most of the time. She even runs in the house if it’s too cold in PA for her to do it outside. She claims ” this watch ( HR Monitor) makes me run!” And it’s only taken 10 years. I have been a trainer for over 10 years. Every year I go home and train, educate and suggest. I have hired them 3 different personal trainers to come to the house. The first one left which is why I had to hire #2 and then #3.

My parents are normal/healthy weight. They are not overweight or obese by any means but of course I want them to age well and be around as long as possible. They have always agreed and desired to be more fit and so it was mom’s turn to get involved with the 90 Day Health and Body Makeover this year.

She hasn’t recalculated yet but just the fact that she now runs when she said she would never and that she commits to over 30 min at least 5 days a week to exercise consistently is a MAJOR accomplishment.

She even asked herself if her schedule was the right thing for HER on a given day.  What I mean by that is Mom gives her time and attention to everyone.  However, she doesn’t give it to herself as often.  But now she admitted to doing what was right for her, not everyone else and that’s a great step for Val to take care of herself first!

Good job Mom! Love you!! Can’t wait to help you keep up the progress and get to the next goal!


7 Basics About Nutrition

November 6, 2007


1.      Eat a variety of foods.

 

Eat plenty of fruits and vegetables every day. 

Eat different types of starches with your meals. 

Eat more high fiber foods and less salty foods.

Try new foods.

 

2.                Balance the food you eat with physical activity – maintain or improve your weight.

 

Be at a healthy weight.  Your weight goal should be one that you can maintain without much trouble

If you have trouble getting to your healthy weight or staying there, talk to a dietitian.

Every day do activities that move your body – walking, sweeping, gardening, playing.

Be active at least 30 minutes most days.  Three 10 minute periods of activity work best for some.

 

3.               Choose a diet with plenty of grain products, vegetables and fruits.

 

Try new types of whole-grain breads and breakfast cereals.

 

4.              Choose a diet low in fat, saturated fat and cholesterol.

 

Prepare meat with less fat or no fat.  Bake, broil, roast, grill or boil meats instead of frying.

Have a meatless meal one or twice a week.

Choose fried or high-fat foods only 1-3 times a week.

Drink nonfat or low-fat milk

 

5.             Choose a diet moderate in sugar.

 

Avoid regular soft drinks.  One can has 9 teaspoons of sugar….

Choose water or diet soft drinks.

 

6.               Choose a diet moderate in salt and sodium.

 

            Most Americans consume more sodium than is needed. The Nutrition Facts Label lists a Daily Value of 2,400 mg per day for sodium [2,400 mg sodium per day is contained in 6 grams of sodium chloride (salt)]. In household measures, one level teaspoon of salt provides about 2,300 milligrams of sodium.

Most people consume more than this amount.

 

7.           If you drink alcoholic beverages, do so in moderation.

 

            Alcoholic beverages supply calories but few or no nutrients.


High Cholesterol and Low Cholesterol Foods

November 4, 2007

Which foods have the most Cholesterol?

 

Cholesterol is produced in the liver; therefore all animal food products contain some cholesterol.

 

How much cholesterol should you have each day?

 

If there is a history of high cholesterol, consume less than 200 mg per day.

If there is not a history of high cholesterol the American Heart Association recommends no more that 300 mg per day. A product is considered low in Cholesterol when it has less that 20 mg per serving.

 

Liver                                            410 mg per 3 – ounce portion                     

Egg Yolk                                     212 mg per 1 yolk

Regular Ground Beef                74 mg per 3 ounces

Chicken Breast                          71 mg per 3 ounces             

Whole Milk                                  33 mg per 1 cup

 

Which foods have the least amount of Cholesterol and Saturated Fat?

 

All fruits and vegetables have zero cholesterol and little to no saturated fat.

Nuts also have zero cholesterol, however, they do have saturated fat. Saturated fat increases blood cholesterol. Therefore, choose foods with low saturated fat.

 

Dietary Fiber – How much is enough?

 

Total fiber intake should be 20-35 grams per day for adults.  Soluble fiber sources include oats, legumes, fruit pectin, psyllium and certain gums.  Fiber acts like a sponge and helps to pull LDL cholesterol, also known as bad cholesterol, out of your system so that it is not absorbed into the blood.  This factor may be involved in the association between fiber intake and decreased incidence of Coronary Artery Disease and death.

 

Sources of High Fiber

 

All Bran Cereal          10 g per ½ cup               Bran Buds Cereal          12 g per 1/3 cup

Split Peas                   16.3 g per ½ cup           Black Beans                   15.0 g per 1 cup

Pinto Beans               14.0 g per 1 cup            Lentils                              15.6 g per 1 cup

Pear with Skin            6.0 g per 1 large            Apple with Skin               2.8 g per 1 small

Banana                       2.2 g per 1 small            Turnip, Cooked               4.8 g per ½ cup

Broccoli                      2.3 g per 1 cup               Sweet Potato                  3.0g per ½ cup


10 Tips to Stay Trim During the Holidays

October 26, 2007


1. Family get togethers do not have to mean sit and eat.  Quality time together can be spent doing other activities.  Try to clear the table while people are slowing down and are almost finished to take away temptations of over eating.

 

2. Traditional meals probably contain high calorie ingredients such as pasta, butter, oil, cheese and sugar.  Be creative and consult some low fat cooking sources on alternative ingredients that will cut several hundred calories per dish using items like egg whites, applesauce, fruit paste, lighter versions (not fat free) and etc.  No need to tell the family–they probably won’t notice!

 

3. Add some new dishes to the dinner table of salads, vegetable, fruits and broth-based soups.  These are generally healthier choices so you can fill up in these and eat less “bad” stuff.

 

4. Schedule in your exercise in the mornings if you can.  Physical activity will start the day off right and help you to make better food choice all day long. 

 

5. Learn to say “No Thank You”.  You do not have to try every dish prepared or eat all that you take. Starving children around the world will not benefit from the extra pounds of body fat you will accumulate after you clear your plate several times to be polite. 

 

6. While in preparation, only sample the food that is necessary.  You could potentially eat 500-800 calories in sampling before you sit down to eat.  Ask your family to taste and give feedback as well.

 

7. Sugar free hot cocoa with marshmallows prepared using water is about 50-80 calories per serving (depending on brand). Regular hot cocoa with whole milk can run you 200 calories for an 8-10 ounce serving.  There are ways to alter small things that make a big difference.

 

8. Eat ONLY until you are satisfied, NOT full.  If you sit at the dinner table for more then 2 hours, you are probably going to eat more then you need to because it’s there.  Pay attention to when your body feels good, not when you need to unbutton your pants!

 

9. Keep a log of ALL of your exercise and food.  The average amount of calories for an adult between the ages of 30-55 who participates in moderate activity of 2-3 hours a week is 1800 (women)-2500 (men).  The average holiday meal including drinks can average around 2800-3200.  You don’t need to count the calories, just pay attention to it and be honest.  Logging keeps you aware of why the scale goes up and down.

 

10.Holidays are stressful times and sometimes depressing for some.  Exercise boosts your body’s production of serotonin, the body’s “happy drug”.   Don’t let stress win!  If you need some support in getting the gym or doing your home workouts, hire a trainer.  You’ll be glad you had the discipline and you will be ahead of the game for the New Year!

 

written by J.J. Flizanes, Director of Invisible Fitness, 800 571 5722

 

 

 

 

 

 


SUPERMARKET SMARTS Top 10 list

October 26, 2007


1. When choosing bread products, look for those that have at least 3 grams of fiber and 3 grams of protein per serving to slow down the absorption and decrease possible insulin spikes.  You will feel more satisfied as well. Calories per slice range from  60 to 140 per slice.  Read the label.

 

2. Peanut butter and string cheese are not proteins.  They have protein in them, but are not considered a protein.  At 200 calories per 2 tablespoons, peanut butter has 14 grams of fat and 7 grams of protein.  When the fat is double the protein, you can bet it’s a fat ( high in polyunsaturated fat that helps to  lower cholesterol, but nonetheless, it’s a fat). Read the label

 

3. Fat free does not mean calorie free!  Count calories not fat. The body needs fuel like your car needs gas.  Fuel = energy,  Calorie=energy.  Lower fat often means lower calorie but some brand name products add twice as much sugar to compensate so look at total calories and serving size.

 

4. Try a new vegetable every week.  Ask the grocer (sp?)about some of the ones you haven’t tried. People avoid new fruits and veggies for fear of not liking it or not knowing what to do with it!  Most people, even the healthy ones, eat the same 10 foods everyday.  That isn’t considered healthy when you see what vitamins and minerals you are missing from the ones your are not eating!

 

5. “98% fat free” in most meats is based on VOLUME not calories.  A product that says 98% fat free might actually be 50% calories from fat.

 

6. Heart healthy?  Hydrogenated oils are found in 98% of margarine products and in preserving certain crackers and cookies and other products.  This means the take a NON saturated fat and make it a saturated fat.  We call them transfatty acids and we digest them and break them down like a saturated fat.   You will find Hydrogenated in the ingredient list.  AVOID THEM IF YOU CAN.  Use polyunsaturated fats like avocado, nuts, olive oils which contain polyunsaturated ( the best kind ) and monounsaturated fats.

 

7. Sugar.  Before you flip out over the grams of sugar per serving, check to see what form the sugar comes from .  Dates, figs, honey, and molasses have  health benefits.  Granulated sugar does not.

 

8. Wine- if you drink wine, choose red.  There are an abundance of antioxidants in red wine.

 

9. Choose dark.  Chocolate lovers should know that 1 ounce of dark chocolate has more antioxidants then 1 6 oz glass of red wine!

 

10. READ LABELS!!!  ASK QUESTIONS!!!  and consult with a nutritionist if you need more help choosing food that best support what you are doing with your health.

 

 


To Stretch or NOT to Stretch…

October 25, 2007

What is a stretch?  In very basic terms, a stretch is the lengthening of a muscle. We consider it a “relaxed” state. But in order to get one muscle into that relaxed and lengthened state, another muscle has to be shortening.  

There are 2 types of stretching- passive and active.  We consider passive BAD and dangerous.  We encourage you to use active stretching.  Studies from the American Journal of Applied Physiology and reports brought to us by the American College of Sports Medicine show that passive stretching can decrease strength.  Passive stretching can tear your soft tissue thus creating less available muscle for you to create power.

 

So what’s the difference between active and passive stretching? Passive stretching is when an outside force other than your own muscle is pushing or pulling your body into a range of motion that you can’t do by yourself. 

 

Other factors to consider: everyone has a different structure. And your structure will determine it’s function–not the other way around.  No one can decide to become a contortionist. You either have large joint spaces and longer or loose ligaments so you can fold yourself or you do not.

 

Stretching naturally occurs when you exercise.  In order to contract a muscle, the opposite muscle groups have to be relaxed and lengthening.

 

Here is one good example.  The Bridge is an exercise that contracts (or works) the hamstrings, glutes and lower back.  It stretches the quads, hip flexors and abs.  Use your exercise wisely. Pick different exercises every few weeks that work though different ranges of motion so you gain active flexibility and you can stop pulling on your legs since that won’t do you any good!

 

Bridge:  On your back, knees bent, feet slightly wider than hips, push your butt in the air using your glutes and hamstrings. Lower slowly but

hover over the ground-do not rest. Start with 20 reps/ 2 sets.  Increase resistance by crossing one leg over the other and only lifting with one leg.

2nd-bridge.jpg


5 Tips to Build Your Booty

October 25, 2007

 

  1. Ladies don’t be afraid of leg exercises.  A lot of women think that building their legs will only make them “bigger”.  Well they will get bigger if you only do resistance training and forget to tweak your diet and add cardio! Most lower-body exercises include the glutes, otherwise known as the “toosh”, and will help firm and tone that backside.
  2. Kickboxing is a great form of cardio that uses the quads and glutes to lift and push.  I have seen all my female clients improve their glutes through this and get their own “butt lift”.
  3. Spinning also can kick your butt literally if you climb those hills!!!!
  4. Stair climbing and I don’t mean the stair master.  Try taking every other stair next time you have steps to climb.  Be sure to have your entire foot secure on the step ahead of you though before you transfer your body weight.  GO SLOWLY.  The slower the better.  Caution- don’t do this in heels please!
  5. Isometric training– depending on the state of your knees, a wall sit or isometric squat will burn your bottom into shape!  Start to perform a squat, stick you butt back behind you as you lower yourself downlike you were going to sit back on a chair.  When you get 75% of the way down to where you can still hold yourself upright, stop and hold!  Hold it for 60-90 seconds.Repeat as many times as you can handle!

Corporate Fitness Programs Available!

October 20, 2007

CORPORATE FITNESS-FRONT PAGE NEWS

  • Study: Obesity Costs Employers: Firms urged to invest in worker fitnessDaily News, April 24th, 2007

CORPORATE FITNESS-THE HEALTH PROBLEM

  • About 400,000 deaths per year in the U.S. (17%) are due to poor diet and physical inactivity
  • 1 in 5 Americans has high blood pressure
  • An estimated 104.7 million Americans have cholesterol levels that are high and borderline high
  • 798,000 new cases of type 2 diabetes (adult onset-non insulin dependent) are diagnosed every year
  • Nearly 2 out of 3 ( 64.5%) of US adults are overweight or obese
  • Obesity is a greater trigger for health problems and increased health spending then smoking or drinking. Individuals who are obese have 30% to 50% more chronic medical problems then those who smoke and drink heavily

CORPORATE FITNESS-THE MONEY PROBLEM

  • According to the U.S. Department of Labor and Statistics, by the end of 2006 healthcare costs are estimated to reach $2.2 trillion in the United States
  • IHRSA reported that employers are paying $13+ billion dollars annually due to obesity and poor health conditions of employees and that there were 18 million reported sick days in 2001. That is the equivalent to 40,000 working years that were racked up by weight sicknesses and conditions
  • Obesity accounts for approx 9.1% of total annual medical care expenditures

CORPORATE FITNESS– THE BOTTOM LINE

Reduced Health Care Costs

  • The American Journal of Health Promotion found that the Steelcase Corporation’s medical claim costs were 55 percent lower among corporate fitness program participants than non-participants over a six-year period-an average of $478.61 for participants, versus $869.98 for non-participants
  • The National Business Group on Health reported that 27% of companies said they have saved money on the cost of health care

Increased Productivity

  • Health Values reported that Union Pacific Railroad found that 80 percent of its employees believed their exercise program was helping them become more productive at work, and 75 percent thought regular exercise was helping them achieve higher levels of relaxation and concentration.
  • A study conducted by Health Partners of Minneapolis demonstrated that fit workers or normal weight perform better, produce more, are absent less, get along with co-workers better then their obese peers

Reduced Absenteeism

  • Health Values watched DuPont reduce absenteeism among participants in its corporate fitness program by 47.5 percent.

Reduced Turnover

  • The Canadian Life Assurance Company found turnover among its fitness program participants 34.4 percent lower over a seven-year period compared with non-participants during that same time.

Positive Return on Investment

  • The America Journal of Health Promotion linked $3.48 healthcare savings to every $1 spent on work-site health promotion. They reviewed Blue Cross Blue Shield of Indiana for over 5 years realized a 250 percent return on its corporate fitness program investment
  • Fitness Incentives reported that some companies have achieved as high as $6 savings for every $1 spent on wellness and incentives

CORPORATE FITNESS– THE SOLUTION

Many companies of all sizes are actively integrating physical fitness as part of their employees’ lives. We all know the proven health benefits of exercise and good nutrition but simply telling someone to exercise, how often and how long to do it, and what to eat and what not to eat is not enough.

You may have corporate gym memberships however this is not a solution either. Thousands of people join gyms every month with memberships going unused whether they or their company picked up the expense. They need guidance and accountability.

Invisible Fitness can provide that for you on a custom basis. Here are some of the recent testimonials from sales associates on a corporate program with us:

I LOVE IT! I got the workbook, pedometer and other items and started reading the material. I didn’t really jump right in but I did start looking at food and exercise differently. I started making better choices and drinking a LOT of water. I took all my measurements, and made my goals for 30-60-90 days. I have already lost 10 pounds in 30 days – without really starting the program all the way. My doctor says I should be able to stop the high blood pressure medicine – and my husband thinks I look great. The program is easy to understand – and easy to follow – and it works! THANK YOU!!!” Rebecka F: Justin,Texas

The workshop that J.J. presented to our team was fantastic and we all attained great benefit from her wisdom and enthusiasm! Following the workshop, we all received products and programs. The 90 Day program, although dealing very much with physical health and well being also deals with the mental and emotional balance life needs to be complete. This program has made a tremendous difference to me in overall life management and made me more effective across all my roles

In 90 Days, I have lost over 10 pounds, 3% body fat, 5 inches and I went from wearing a 12/14 down to a 10! My injured back feels strong and pain free and I am shocked at how we have rehabilitated my knee- all over the phone and with the 90 Day materials.

I can’t endorse J,J., Invisible Fitness and the 90 Day Health and Body Makeover Program enough for its structure and holistic approach. It works with my body, family, job and life. I’d recommend this program to everyone!Jacqui K: Wantagh, NY

My company enrolled me in the 90-day program with JJ at the onset of the busiest and most stressful cycle I experience with my job. After just a couple of weeks of consistent exercise and healthy eating, I realized that I wasn’t coming home exhausted and mentally drained. I didn’t ache when I got out of the car after driving three or more hours a day. I wasn’t grumpy.

The program works because of the personal attention JJ gives each client. My weekly calls with JJ were an opportunity for me to ask questions, share my successes and frustrations, and gain more insight into the reasons why I was having success or setbacks. Each phone call helped me learn a little more about myself and the habits and attitudes I had toward exercise and food. JJ is more than a trainer. JJ helped me identify and manage my excuses and impulses. She helped me focus on the reasons why I could and should make better choices. JJ’s program is empowering and helps establish habits that go far beyond the 90-day workbook.

On the 89th day of my 90-day program, I jogged in a 5K, and finished 20 minutes sooner than I had calculated I could! A year before, I stood on the sidelines at this same race and cheered my husband to the finish line. I remember thinking then that there was no way I would ever want to run…much less choose to run in a race. This year, registering for the race was my idea, and I was able to run more of the race than my husband!

After 90 days, I dropped from a size 16 down to a size 12 (but I’m almost in a 10!). I lost seven pounds and 11 inches, and I lowered my body fat by 4%! But the biggest improvement is that I am committed to being good to myself. For the firs time in my life, I have made my own health a priorityRenee L, Austin, TX

“I have to tell you that your program was outstanding! I was a little reluctant at first, I have played sports and lifted weights for over thirty years and I was always was taught to give 110% but never had the good training. Well consequently I have ended up with a few injuries over those years. Your program allows me to get a great work out with out the pain I get with the other types of training that I do. I am able to work out in my Hotel rooms when I travel, which is becoming more and more everyday. I learned more from you about my body and the limits in three hours than I have in thirty years of reading and training. I also received nothing but great comments from my team. “ Chip Stanley, Safety Program Consultant PG&E

As a Pacific Gas and Electric Company Safety Supervisor, and a member of the Power Generation Division Safety Team, I had the opportunity to utilize the services provided by Invisible Fitness in support of the company’s 2008 focus on personal accountability. The Power Generation Division’s focus was on personal accountability for one’s own wellness. Invisible Fitness guided close to one hundred Power Generation Humboldt Bay Power Plant employees through nondestructive personal fitness self-evaluations. While at the onset of the meeting most felt that they were in fairly good physical condition, the self-evaluation process led by JJ Flizanes showed us that there was much room for improvement. This was an eye opening experience that started us in the right direction to increase the general well being of our employees. We participated in a professional three hour presentation, conducted by an obvious expert in her field that held the full attention of the meeting attendance. At the end of the session each employee had a wellness plan designed for their specific needs. I can recommend without hesitation the services of Invisible Fitness for any wellness improvement endeavor.”

W. David Suchar
Fire & Safety Supervisor
Pacific Gas & Electric Company, Humboldt Bay Power Plant

“Fitness, health and wellness should be a priority issue for all of us. With rising health care costs and increased focus on performance and productivity from employees, it is definitely an area of concern for industry.
J.J. Flizanes brings a fresh perspective and new meaning to the terms “working out” and “eating right.” It doesn’t have to be a task of torture or one of depriving yourself to achieve healthy results.
J.J. not only promotes and reinforces a healthy lifestyle, she showed our employees how to do it, how to empower themselves to be proactive and take personal responsibility in impacting the outcome of their quality of life. This presentation was not just a “sit-in-your-chair” and listen presentation. J.J. had our employees actively engaged and involved in an exercise session. When I saw 200 field employees on the floor following J.J. through a series of exercises, it was a true testament to her unique and inspiring approach to have a strong, positive impact with the group. Each employee also walked away with their own individually developed 30, 60 and 90-day Goal Plan that centered around nutrition, fitness and overall wellness.
Even those individuals who were apprehensive and resistant before the presentation had nothing but positive comments afterwards.
Overall, what you get from J.J. Flizanes is compelling, practical applications for any person or organization facing what many would call an “impossible challenge.” The individual coaching sessions offered after the presentation are value-added in that they continue to keep the awareness level up, make individuals accountable to themselves in regard to their Goal Plan and provide encouragement and support to individuals who may continue to struggle with these issues.
Thank you J.J. for making a difference,”

Michael Sparks
PG&E – Safety, Health & Claims
Safety Supervisor – Area 6


Call now to set up your program!

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