I know that stress was the prime reason I gained so much weight through menopause. I put weight on around the middle that I’d never had before, and found it challenging to lose no matter what I did. This can certainly be a factor in why so many people, over 90%, fail to lose weight no matter which of the multiple diets they use.

Chronic stress raises your levels of cortisol, a hormone that triggers extra fat storage, especially belly fat. The adrenal glands aren’t picky when it comes to what creates cortisol release. The stress can be physical trauma, environmental, emotional turmoil, or even created by our thoughts.

The human brain is automatically hard wired with fight or flight responses to protect the body from perceived harm. Those responses cause the adrenal glands to get larger and secrete additional adrenal cortical hormones. Unfortunately, our fast-paced lifestyles bring us multiple triggers in a day that can lead to these becoming chronic responses. Over time, these different sources of stress become cumulative, which can lead to adrenal stress and what is called the metabolic syndrome. Typically, because of the cumulative damage, this is even more of an issue for the baby boomer population.

But beyond weight gain, stress can literally kill you, so it’s time to take note and make some changes if you want to lose weight and get healthy.  Here are 10 simple stress reducers that you can fit into your life with ease.

1. Laugh at least once a day. See a funny movie, read the comics, but try to incorporate it into your life every day. I’ve found a great You Tube video of a toddler laughing that is contagious. Any time I need a laugh I watch it.
2. Music therapy is a great way to unwind, and you can incorporate it into walking or other stress reducing activities for added benefit. Certain kinds of music can lower blood pressure and calm your mind. Listening to nature sounds is relaxing, and classical music has been shown to aid weight loss by causing people to eat less and digest more easily.
3. Aromatherapy uses essential oils, the pure essence of a plant, found to provide both psychological and physical stress relief. You can use essential oils in a diffuser for inhaling or added to other natural ingredients like sea salt for a relaxing bath. Be sure to use pure oils and check ingredients to avoid synthetic chemicals or perfume fragrances, which do not provide true benefits.
4. Walking 15 – 30 minutes daily is all you need to see the benefits of this affordable and easy to incorporate activity. Any exercise is good for lowering stress and producing those feel good chemicals, called endorphins, in the brain, but make sure you do it at least 5 times a week for the best benefits in minimizing chronic stress. Consistency is key!
5. Breathing a few deep breaths every hour and for 10 minutes before bed will oxygenate the blood, refresh the mind, and relax the muscles. This is also a great activity when you feel anger, anxiety, and other negative emotions…remember the count to ten before responding advice you got from your mom? Just take a few deep breaths for the same benefit.
6. Sex, if you have a loving partner to enjoy it with. Some good cuddling and affirming conversation beforehand helps. Too often, people avoid sex when stressed out instead of engaging in this healthy activity.
7. Drink less caffeine as it adds further stimulation and stress to the adrenals. Limit yourself to a cup a day and avoid it altogether as a pick me up since that is the worst time to force your overtaxed adrenals to operate in overdrive.
8. Journaling is the perfect activity for getting out the pent up emotions that keep us chronically stressed. Expressing yourself on paper is freeing and great for personal growth, too.
9. Serving others is a great way of taking your mind off your own problems and helping relieve someone else’s stress, as well. Sometimes being aware of other people’s challenges and offering a helping hand gives you a better perspective on your own…even minimizing them.
10. A day of refreshment. The Creator set aside a day for both spiritual and physical rest. Studies have shown that more is accomplished in 6 days when rest is incorporated into our lifestyles, than if we work 7 days without rest. Take a break from worries and work, and spend a day with loved ones having fun. It’s important to get at leas 7-8 hours of sleep daily, too.

Stress is unavoidable in today’s busy world, but we certainly can learn to add purposeful activity and healthy nutrients that will counteract stress and provide health building and weight loss benefits.

Do you have stress reducing tips that have worked for you? Please share by posting them in the comment box.

Enjoying life together,

Leta

It just amazes me that society has promoted the waif thin figures of 0-2 size models as being healthy and normal. Besides the designers and Hollywood, who finds that attractive?  And when you read about what the models and entertainers must do to remain slim enough to stay competitive, I wouldn’t tout that as healthy living, either. Unfortunately, through the fashion, media, and entertainment industry, society has promoted an entire generation of kids to feel unattractive if they’re average, and many have turned to eating disorders as a solution. Others who are overweight struggle to find acceptance, which cycles into unhealthy eating habits because of emotional eating and yo-yo dieting.

I say kudos to those models and entertainers that have stepped out of that mold and become comfortable in their own skin.

Finally, magazines like Glamour are stepping up to the plate and giving us “average” women something to relate to. So big was the response to a feature of full figured, size 12 model, Lizzi Miller, that they are devoting another fall issue to Plus-size fashion. It seems America, and maybe the world, is ready for the curves to make a comeback.

So, what does that mean for those of us trying to lose weight? Well, contrary to those who believe it encourages obesity, I think it gives most women a realistic and healthy image to shoot for. It supports finding an ideal size for your body type and lifestyle…something you can live with and maintain over the long term. And it means that women can be beautiful at any size. Self-esteem, after all, is part of the success in reaching your ideal size and becoming fit and fabulous for life.

I’ve been as big as a size 18 (just a couple years ago) and as small as a size 8 (in my twenties) in my life. Right now, I’m a 14 and working my way down to a comfortable and toned sized 12.  As a baby boomer woman, my goal isn’t just to look good, but to be as healthy and fit as possible as I age, and encourage other women of all ages to live their best life.

Do you celebrate “normal” sized women gracing the pages of fashion magazines? Do you think it encourages being overweight? Do you even think size 12 should be labeled as a “Plus” size? I’d love to know what you think, so feel free to comment either way.

The one thing people who fail at losing weight do is give up and quit before they’ve seen success. Now, there may be all sorts of reasons for that. Some people just don’t want to do what it takes to lose fat and live healthier lives until they’re forced to by a health problem. Other people self-sabotage because of low self-esteem, lack of belief, lack of motivation, an “it’s not happening fast enough” mindset or a myriad of other excuses. Others are hoping, by some chance, that taking a pill, potion or shake will magically melt the fat right off of them. I’ve got news… it isn’t going to happen! There are no shortcuts to being fit and fabulous.

Have you started a diet or fitness program or tried various weight loss aids and then quit before really experiencing success? You’re not alone!

So, what can you do to raise your level of success for long term and lasting weight loss?

1. Find a partner, accountability group, or personal coach to support and encourage your efforts. Just having that someone to call, or meet up with can do a lot to keep you focused on your goal. I lost the most weight when I had a friend that I was training with and accountable to.
2. Stop “dieting” and start following a balanced approach to eating. The 16 Keys to Lasting Fat Loss is a good place to start. When subjects were studied to determine which popular diets were most effective, it was found that nearly 25% quit after the first two months and another 50% of those left didn’t stick with their assigned diet for a period of even one year. From those that did complete the year long study, everyone lost weight, but no particular diet worked significantly better than others, leading researchers to conclude that any diet plan that helps people eat less food and lose weight will work as long as you stay with it.
3. Make a commitment to yourself and to friends of sticking with a plan. Write down your compelling reasons for wanting to lose in a journal and track your progress. Keeping a journal of what, when, and why you eat can be helpful in identifying those triggers that cause self-sabotage. Create a plan for integrating lifestyle changes gradually and deliberately over a period of a few months so the new habits have a chance to work and become a daily routine. Then work your plan and celebrate your successes. Changing your lifestyle while losing the weight sets you up for long term success so you don’t become one of the 80%+ who put the weight back on.
4. Support your nutritional program and exercise with effective supplementation. I’ve seen both dietitians and fitness coaches criticize supplements, and I agree that there are a number of hyped diet aids that don’t work, waste users money, and promise overnight or unrealistic results. However, I also believe that while dieting, it’s important to supplement with effective natural ingredients that can provide added nutritional support, thereby lowering cravings for food, as well as help to preserve lean muscle during weight loss and curb the appetite. Eating less, along with a stressed and busy schedule, can create deficiencies in nutrients, and most people don’t get the proper nutrients even if they’re eating normally. So, for optimal health and the best results, I recommend supplementation.

I use and promote both a vitamin/mineral patch that is designed for women’s nutritional and hormonal support (a men’s version is available) and a weight loss patch that curbs my appetite and enhances my energy and fat loss while preserving muscle.  The patches are easy and convenient to use with more effective absorption of ingredients than if taken orally and processed through the digestive system. I use a protein powder supplement called Shakeology as a meal replacement several times a week, and I also highly recommend drinking ionized alkaline water for optimal hydration and flushing toxic waste that is released from fat cells as you lose.

Depending on a fad or even a proven diet plan may work for the short term, but we’ve all heard the many stories of people who have just put the weight right back on after quitting. An Oxford study showed that 80% of people who lose weight gain all the weight back within 3-5 years. A National Weight Control Registry report suggested that number could be as high as 95%. You’re a step ahead when you lose weight gradually and with methods that are sound, healthy, realistic, and transition into lasting maintenance.

Have you tried dieting? Did it work? Did you keep the weight off? If not, why not? I’d love to hear your stories, so feel free to share by commenting below.

I just created a 90 day plan to end the year by losing more weight and regaining some of the fitness, muscle, and flexibility that was lost during nearly 3-4 months of fairly sedentary recovery (translation=sitting on my butt). The good news is that after purchasing and using the Ab Circle Pro midway during my recovery, I was able to lose 7 pounds and inches from both my waist and hips. That may not seem like a lot, but for as inactive as I was, I was thrilled not to gain weight and inches.

Currently, I’m rotating between some fitness DVDs that I have on hand, including Shakeology 30 and 50 minute workouts that combine cardiovascular intervals with strength moves to both tone and build metabolism, Core Secret’s “Full Body Challenge”, an energizing workout that builds strength and improves agility, and Core Secret’s “Ab Assault” powerful isolation and core-shaping moves to flatten and firm my abs. Even though these allow me to work right in the comfort of my home, which is convenient, the downside is that each of these requires no less than 30 minutes, and some even more, to complete. There are those days, when activities or work cut into that time and I began to miss my Ab Circle Pro™.

So, I just ordered a second Ab Circle Pro™ for over here. And my hubby said he would use it, too. A quick 5-7 minute workout in the morning when I get out of bed energizes and drives up that metabolism first thing. In case I miss a workout, I know I will have at least benefited from those few minutes of intense exercise. And, even though I’m working at losing more everywhere, my biggest trouble spots are my waistline and hips and buns, so this will help trim the inches off as I continue to lose weight.

I’ve had a couple people comment and ask if I had success with the machine, so this should assure you that I felt it was a worthwhile investment. The order won’t ship until the end of September, so in the meantime, I will be working out according to plan 6 days a week and posting my results periodically. BTW, there is no financial benefit for me to promote this machine. I just like it and want to share something that has worked for me.

How will you spend the next 90 days? Do you have a plan for weight loss or fitness? September 23^rd gives you 100 more days of 2009 to work on You. I hope you’ll use it to reach your potential. If you need help, feel free to set up a 30 minute free coaching call, join my Facebook fan page, or fill out the form and get my newsletter. Let’s do this together!

In partnership,

Leta

According to data just released in July, 2009, obesity climbed to new highs in 23 states, with Mississippi remaining the fattest state for the 5^th year in a row. Nearly 1/3 of its residents are obese. Three other states topped 30%, and even Colorado, with the lowest rate, has nearly 1 in 5 residents who are obese. No states showed a drop even though US Department of Health and Human Services (HHS) has said that it aims to reduce obesity rates to 15 percent in every state before 2010. It just isn’t happening regardless of what the government is doing to reverse the trends.

It appears diet is the biggest factor in what is becoming America’s #1 health concern. Americans spend about $95 billion a year in expenses directly related to obesity like diabetes, certain types of cancer and heart problems. According to a new study presented at the European Congress on Obesity in May, 2009, increased calories remain the major factor in weight gain over the last 30 years worldwide, but especially in America, where “super size me” seems to be the norm.

Americans on a budget are turning to foods that are calorie dense because they’re typically more filling and less expensive than fresh, more nutritious choices. Inexpensive fast food meals tempt people on the go to eat out instead or preparing healthier meals from scratch. However, you can eat even fast food without consuming huge amounts of calories. Click here for a list of fast food meals that weigh in at less than 500 calories.

Study results showed children are just as active as they were in the 70s but energy intake has risen daily by about 350 calories. Adult activity has increased beyond what was normal in the 70s, but caloric intake has increased, as well, by 500 calories a day. Eliminate those extra calories and weight will return to the averages of the 70s. In fact, if you slash 500 calories a day from your diet, you can lose as much as 1 pound a week.

There are some easy ways to slash 500 calories a day through a combination of exercise and diet. In the long run, you’ll save money and expand your wallet while shrinking your waistline.

(These estimates are based on a person weighing in at 190 lbs)

• Cleaning house for 60 minutes with moderate activity = 246 calories burned, then pass on the fries.

• Gardening for 1 hour burns 430 calories and putting fresh fruit on your pancakes instead of using syrup saves another 100 calories.

• Go swimming for 30 minutes, light to moderate, for 345 calories expended and split a meal with your friend or spouse when dining out.

• Walk the dog for 1 hour (3.0 mph) for 340 calories burned and eat 2 scrambled eggs for breakfast, removing the yolk from 1 and using a nonstick pan for another = 160 calorie savings.

• Do 55 minutes of moderate  exercise like zumba® or an aerobic class at the gym to expend around 500 calories for the day.

• Leisurely bicycle for an hour to burn 345 calories, then order a nonfat latte instead of regular milk and sugar free instead of regular flavor.

For 100 more ways to decrease 100 calories  from your diet click here .

You see how easily you can start burning more and eating less calories every day? The key is to be aware of ways you can begin changing your lifestyle and incorporating fun activity with healthy eating choices that will help you achieve your weight loss goals. It’s healthy, it’s easy, it’s stress-busting and it can make a huge difference in the way you look and feel.

If you’d like to blast off some of that tummy fat while losing weight here are some great foods that are incredibly affordable.

1. Blueberries: Eating blueberries may decrease abdominal fat according to recent research. Studies suggests that eating blueberries may benefit the heart due to its ability to decrease belly fat, lower triglycerides and cholesterol levels, and reduce blood sugar levels.  These health benefits are attributed to the high levels of phytochemicals, naturally occurring antioxidants called anthocyanins present in darkly pigmented fruits and vegetables. In studies, the results were even better when the diet was low in fat. So hit that farmer’s market, or a u-pick if blueberries are grown locally, and pick up some of these delicious berries to add to cereal, smoothies, or mixed with other berries for a colorful compote. Summer is the perfect season to add blueberries to your daily eating plan,
2. Black beans: Legumes in general are great sources of protein, fiber, and antioxidants, while being low fat. and extremely healthy. They are also rated low on the glycemic index. The fiber in a can of black beans is 25 grams, more than half of what is recommended daily. So put them on your salad, use them as a side, or make them a main ingredient in a vegetarian entre, but find a way to incorporate them daily into your meal plan. I recommend eating a can a day and at under $2.00 a can, that’s a bargain food.
3. Eggs for breakfast: Breakfast is the most important meal of the day. A recent study published last year in the International Journal of Obesity showed that compared to a bagel meal of equal calories, those who ate 2 eggs for breakfast lost 65% more weight, had 61% greater reduction in BMI, and had a higher level of energy. Your body needs protein after fasting through the night. Eggs cost an average of $1.93 per dozen (or $0.16 per egg), making them one of the best bargains among high-quality protein foods. I recommend range free and organic, which may put the cost up a bit, but is well worth it.
4. Apples: Enjoying a fiber-packed apple 30 minutes or so before a meal will reduce your appetite and nourish you with antioxidants, Vitamin C, and pectins, a type of soluble fiber that draws cholesterol out of the blood and binds to carbohydrates to help maintain healthy blood sugar levels. Apples are low in calories, high in fiber, low in sodium and a perfect addition to your weight loss program. Tip: Be sure to wash your apples thoroughly as the wax used to coat supermarket apples seals in the pesticides on the apple skin. When in season, I recommend buying from local orchards.
5. Green tea: It’s not exactly a food, but adding 4-5 cups of green tea to your daily routine will help enhance your metabolism and burn extra calories…about 80 a day according to researchers . Some of the fat burning benefit of green tea comes from the caffeine that naturally occurs, but thermogenesis in green tea mostly occurs from epigallocatechin gallate or EGCG, a potent antioxidant that has other health benefits, as well. Themogenesis, in simple terms, is the heat generated when the body burns fat for energy. It was found that the combination of caffeine and EGCG together worked synergistically to produce better results than either did alone.

Of course, you’re going to get the best benefits in losing body fat, especially the visceral fat around the belly, if you combine healthy eating with effective daily activity, and lifestyle choices that reduce stress, and promote mental well-being. But making a few wise changes by adding these 5 foods to your diet could put you on the path to losing your abdominal fat.

I received the machine 2 weeks ago and was excited to put it together immediately and do a workout. Fortunately, there is a DVD that accompanies the machine that shows some different ways to optimize your workout and use more muscle groups. I recommend a fitness coach or trainer, or in this case, coaching through dvd, to anyone starting a fitness program to minimize injury and get the best results.

To start, I used the lowest incline and completed just 10 reps of each sequence for a total workout of about 4 minutes. Outside of a little soreness in the inner thigh, I didn’t feel much the next day, so added 5 more reps and then 5 more the next day. I’ve been doing those 20 reps through each exercise sequence since and my workout is about 8-10 minutes. After 8 days of using the Ab Circle Pro™ I’m definitely feeling muscle soreness. I took my weight and measurements, so will share after 2 weeks any results I’m getting.

I like the Ab Circle Pro™ for the following benefits:

• Lightweight, compact machine that is easy to set up and store (would easily slip under the bed or against a closet wall)
• Can be used at any fitness level
• Works multiple muscle groups, including biceps, triceps, pectorals, lats, a variety of abdominal muscles, the butt, hips, and inner and outer thighs. Because you rest on your knees during the workout, the lower parts of the leg are not as affected.
• Provides a low impact aerobic benefit, which I assume increases as the incline increases.
• Workout time is short, intense and great for those who are time challenged.
• At less than $200 is an affordable alternative to a gym or more complex machine
• It’s fun. I found myself wanting to get on it rather than fighting the exercise.
• You can do it in the privacy of your own home on your own schedule.

I’m looking forward to seeing some inches come off the waistline, hips, and thighs and would recommend this as an option for those who want a quick targeted workout that focuses on abdominal fat. If you’re looking for some ways to get a weight loss and/or fitness program started, I’m available for a consult. Simply fill out the form or set up an appointment online and let’s get started.

Meanwhile stay tuned as I keep you updated on my personal 90 day Chick Challenge progress. By combining smart, healthy eating with the weight loss patch and daily activity, I’m maximizing my results even with my physical limitations.

I’m going to be posting some reviews of popular diet programs that, over the years, have proven to work effectively, but here are a few tips that will help you make some sensible choices for a lean and healthy lifestyle.

1. Eat with Purpose. You’ve probably heard the saying “Eat to live, don’t live to eat”. Take that another step further and eat based on what you are actively doing. A person who is in training will eat differently than a person who is sedentary. If you’re working out with weights, trying to lose weight, maintaining weight, or gaining fitness, you’re nutrition needs will change accordingly. You may even have differing nutrition requirements from day to day or in seasons of your life.
2. Eat Foods in Their Natural State. Whole, unprocessed food, with no additives and preservatives is the smart way to eat. Find local, “in season” produce when you can to avoid the sprays, chemicals and green picking that makes food devoid of nutritional benefits. Besides being healthier, it’s a great way to go green and support your local farmers. Shop the outer limits of the store and learn to read labels. If you do eat processed, look for foods that have higher levels of fiber and whole grains and avoid things that end in “ose”, which is a sign of added sugar, and transfats.
3. Eat Less More Often. Studies are showing it’s beneficial to eat 5-6 small balanced meals or snacks daily instead of large meals 2-3 times a day. Smaller servings keep your blood sugar more stable, provide a steady source of fuel for the body and regulate the metabolism. Just make sure you aren’t snacking on junk food that is high in fats, sugar, and calories.
4. Avoid the Following:

• high fructose corn syrup
• soda
• excessive alcohol
• transfats
• artificial sweeteners.

5.   Stay the Course. Probably the #1 reason most dieters fail is they quit before they get the results they desire. If something isn’t working for you, try something else. Every body is different in its nutritional needs and response to dieting.  If you reach a plateau, change it up or step it up. Get a buddy that will hold you accountable or maybe even partner with you to lose weight. Create a strong why from the start for losing weight, and journal your progress so you don’t get discouraged and can assess what’s really working for you.

Remember, fat loss takes effort and time. Educate yourself on  eating healthy. Be willing to try new and different things using the 5 simple tips above to see what works best for your body type and lifestyle. That way you can replace the confusion with confidence that you’ll reach your goal.

Swimming is among those physical activities that just about anyone can participate in. It’s especially good for those who are elderly as it is easy on the joints, improves flexibility without stressing the muscles, improves breathing and oxygen intake, and burns calories. Swimming is often used for physical therapy and is a good way to stay cooled off during exercise in the hot summer months. Just be sure to add sunscreen if you are using an outdoor pool.

Whether young or old, it’s important to learn to swim properly to get the most advantage, especially if you want to lose weight. Using proper breathing techniques and multiple swim strokes will work various muscles in both the upper and lower body. Outside of fast running, rope jumping and weight training, swimming, even at a moderate pace, burns more calories than other types of exercise.

Water aerobics is another way to burn fat and preserve muscle. The water adds buoyancy, but provides resistance at the same time. Exercising in water reduces the risk of muscle or joint injury and generally improves the range of motion. So, if you have access to a pool, it’s a great way to change up your routine all year around.

For those a little more fit and wanting to pump it up some, water sports can be added for additional fun and health benefits. If you know someone who has a boat, wake boarding and water skiing are two popular summer sports that are perfect for losing weight. Both are a great way to build long lean muscles and condition your entire body. To prevent injury, be sure to stretch first and play around in the water to loosen up the muscles.

Canoeing, kayaking and rafting are among the sports that burn higher amounts of calories, but also strengthen the core, which helps burn off stomach fat. These activities also build up the arms and shoulder muscles, toning and shaping the upper body. Cities that have a river or lake nearby will often have a rowing club, which adds to the fun and commitment.

Summers add a host of exercise options not always available and swimming is one of those that can be a ton of fun, something the family can do together, and safe for everyone once they learn the skill. Take advantage of the sunshine, head to your local watering hole, and swim to get slim.