Don't underestimate the power of 10 pounds.

One of the biggest mistakes my new client can make is to say "I just, or only, need to lose about 10 pounds". Have you ever tried to lose ten pounds?

 In today's age of extreme weight loss with shows like Biggest Loser where the contestant loses 14 pounds in one week, we have become programmed to think that is not a lot of weight.  This could not be further from the truth.  The things we don't, and will never see on that show are the feelings and struggles with food that the contestants go through.  All they show is the tough workouts that make it look like contestant is working at 90% of their heart rate max for 5 hours a day, when I assure you, they follow a program just like I do, and the 90% max is only a fraction of the time.

The difference between Biggest Loser and the average weight loss American is that we still must live in our environment.  We don't have the benefit of group exercise for 5 hours a day.  We have jobs and families to distrac…

Tip! Do this to help you eat slowly

I can't tell you how many times I have read that in order to be successful with mindful eating that I need to eat slowly so that my brain will register that I am full.

I have tried this, and so have you, probably.

I have tried eating without any distractions to include, but not limited to;

  To no avail, I get 17 bites in, my food is almost gone, I haven't thought a whip about chewing slowly, or setting my fork down between bites, or not preparing the next bite and I want more food!!

I can tell myself, and again you have too probably, "I have portioned my food, so what does it matter that I take my time?, I will get what I get and not throw a fit! Dammit."  Inevitably for me about 5 minutes later I am thinking about the kids tub of ice cream in the fridge, or maybe just a breath mint...not many calories in that!! (Trying to ignore the fact that the sugar in the breath mint will send me into a sugar seeking frenzy all …

Stop it, you're making me thirsty!

Think of water as a treat, your body sure does.

We as humans are made up of 60% water.  The earth made up of 75% water.  And Minnesota holds about 50% of that amount (that's my Minnesota husbands fact...)

In all seriousness can you see where I am going with these facts?  We are deeply connected to this earth and it screams WATER!!  One of the worst and best things about living in the PACNW is all the rain.  I love never worrying about drought, but I can get really cranky and soggy when it rains non stop like this spring has been.

Let's look at how water helps with our skin.

The fact is that skin is an organ, and just like any other part of the body. Your skin is made up of cells. And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best.

Your skin will become dry and tight and therefore, more prone to wrinkles.

Drink more water. Drinking at least 8 glasses a day will help ri…

Could entitlement be holding us back from exercise and weight loss?

A few years ago my pastor said 6 little words that helped change my world.
"It's okay to tell yourself no."  I lived by that for so many things.  Every now and again I will bring it up in my head and use it for certain foods, but in a world of food addiction it becomes increasingly difficult.

I tend to tell myself "one more", or "After the weather gets better", or "It's right before my period".  Those are just a few of my addiction messages I tell myself.  But could there be a little bit of entitlement there?  I am telling myself basically that I need this because I shouldn't have to go without.

I am the biggest proponent for eating healthy and not starving myself.

There is a difference between starving and being a little uncomfortable and feeling like if you eat another vegetable of piece of fruit you are going to be sick.

 The message is always say yes.  Think of foods you can say yes to instead of the ones you can't …

When is the best time to workout? short answer

First answer I would give to the question "When is the best time to workout?" is
"When you will adhere to a program".

There are other variables that play into this, I know because I have tried them all.  First let us consider the type of exercise.

Running:  Best early morning in the summer, preferably not after a heavy meal.  In the winter depending on where you live, the afternoon/evening can be better.

Cycling:  I have eaten a regular sized meal and been able to cycle within an hour of it.  Any time of day for this one if it is inside...I guess the same thing could be said about running.

Weight lifting, or resistance training.  This one should be done when you are well rested and after a dynamic warm up. 

Now, let us talk about time of day and calorie burn.

Over all, the morning is the best time to work out because it sets the tone for the rest of your day.  You will have more energy from your workout and be motivated to move more.  You may also consider how har…

protecting progress

Over the years I have lost and regained sight of what it takes to adequately maintain my weight through food.

Recently I was on a camping trip with my friend who has slimmed down over 4 dress sizes.  As I watch her habits around food, and hear the things she says they ring very loud to me.  I am swiftly reminded of how much dedication, perseverance, mindfulness, and absolute strictness it takes to see progress.

She makes decisions that I have been falling off of making for a while now such as,
Choosing 1/2 an avocado and a small serving of mac and cheese (this is very much a treat) instead of a full on sandwich with all the fixings, chips and a soda pop.  In fact I don't think she drank a soda the entire trip.  You know why?  Because she doesn't drink soda any more, AND she was saving her treat for a milkshake later.

She would eat smaller portions that would satisfy her and then snack on fruit if she was hungry between lunch and dinner.  She was getting plenty of exercise…

Cleaning the house is not a waste of time and other ways to get stuff done

As I am driving up to my house I hear the people on the radio gladly announce "Yay!!  It's Friday!" 
As happy as I am it's Friday I look on to my house and I think to myself...I have the day off work, but now I have to waste time cleaning my house.  But what if I didn't think of it as a waste of time and how much better I feel when it's done?

What if I were more mindful in the moment and said to myself "Jolene, this is right where you need to be, THIS is what you SHOULD be doing right now."?  Because if I were honest with myself I would probably be logging onto my phone for something quick and then get sucked into the time waste of Social Media.  Mostly I just think about how I would rather be working out or doing some sort of craft project. 

What do you prioritize in your life?  Is it work? Family time? Cleaning your house? Getting exercise?

Take those feelings and put them into the thing you know you should be prioritizing and remind yourself in…