Tuesday, September 13, 2016

One in Three

Statistics was one of my favorite and least favorite classes in college.
It was like math, but with stories and meaning behind it. So that part made sense to me.
But it was still math, therefore horrid in my book.

Now, I regularly encourage people to take their own statistics--measurements as a gauge of how close or far they are from their goals.

I also share general wellness information with my clients and I read a statistic the other day that stopped me in my tracks.



Cardiovascular diseases and stroke cause 1 in 3 women’s deaths each year, killing approximately one woman every 80 seconds.

One in three women will die of heart disease related illness.

One in three.

And it is 80% preventable with diet exercise and lifestyle changes.

Our rush rush, busy busy, do everything for everyone, "me last" lifestyle is quite literally killing us.

That was (and sometimes still is, I will admit) me. Running around like a crazy person. A to-do list a mile long, too many things to do in too few hours.

For me to get started, it took knowing that I was trying to do everything I could for my family but realizing that I was failing them because I wasn't doing anything for myself. God, and what if this lifestyle, this mentality that everyone and everything else comes before my own personal well-being actually kills me? What if I'm not there for my son's wedding, or to become a grandmother?

No one likes to think about this kind of stuff. And no one likes to be lectured about their health. That's not what I want to do. I don't want to make people feel bad about themselves. The opposite is true (I've felt bad about myself for long enough). I want people to feel good, be happy, live authentic lives. Hell, I want those things for myself. The only thing to do is try. Try and be happy--figure out what to change if you are not. Try and feel good--and figure out what to change if you are not. Try and live authentically, where what you tell yourself on the inside is reflected on the outside.

What is it going to take to get you started on a path of self care?
When will you invest a little bit of time and a little bit of money on yourself?
How much time? About 35 minutes a day.
How much money? About the cost of two trips to Target or a nice pair of jeans or a dinner and a movie.

Is it worth it?

I'm looking for about 10 women who are ready. Ready to put an end to the madness.
I need women who are so busy, you think you can't possibly add in exercise and eating well.

I want to show you it CAN be done.

It can be done with support, accountability and the tools to break through all the excuses and all the busyness. Click here to receive more information if you are too busy, but still ready to change your lifestyle: https://goo.gl/forms/BpeF4buShDm3LwWh1
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Monday, September 5, 2016

War and peace

I've been at war with myself for a long time.
It has sucked so much of my time and energy.
I could mourn that time wasted. But instead I'd like to tell you about what I've learned in the hope that you can find peace too.


The far left photo is me, circa 2000. I weighed 95 pounds. I used to go to the grocery store "just to look" and would leave with nothing after wandering around the store for an hour. 
I played a game with myself to see how few calories I could eat without feeling really sick. Most days, I made sure to be under 1,000. That's on top of running approximately 30 or more miles per week. 

I could not have been skinnier. And I hated myself and how I looked. 
Next picture over--sweaty in the blue sweater--was circa 2002. Probably my heaviest, or at least most puffed up ever. And I hated myself and how I looked. 

One more over in the black--2004 ish. And, you guessed it, I hated myself and how I looked. 

Ahh--at long last. 2016. 
I'm sure I could find more in between those two, but it would get old. I'd say the same thing about all of them. I hated myself and how I looked. 

It's taken a long time, but I finally DON'T hate myself or how I look. I'm at peace. I accept and care for myself. I am no longer using food as a weapon in a war I will never win. 

The point of this story is that what matters isn't the outside. You can be skinny and sick. You can be heavy and feel great. You can be heavy or thin and at war with yourself. Or any combination of those things. A few months ago when I shared my "before" and "after" pictures to announce my coaching business, a friend said to me, "Megan, I would kill to look like your "before" picture." And that made me sad. Because no matter how I looked, I wouldn't want anyone feeling like I was. And that is, after all, what really matters. 

Do you know what I'm talking about? 
How do you FEEL? I mean really--how do you feel about how you are taking care of yourself. 

Are you taking care of yourself? Or have you given up, lying to yourself that it doesn't matter?

Maybe your examples aren't so extreme, but have you ever looked at a picture of yourself or caught a glimpse in the mirror and felt something...bad? 

It should not be that way. You are fine. You are amazing. You are everything you should be--no matter what the tag in your pants says. 
Don't believe me? Give me a month to prove to you that it can change.  
But the change has to come from you. You have to announce to the world and yourself that you matter. And your health matters. In fact, in matters more than anything else. Because how can you take care of other people when you aren't taking care of yourself? 




So the real question is how did I get from one place to the next? How can you?  What can you do to honor and respect yourself enough to take care of your health the way that it needs to be taken care of? 

Once you get your mind in the right place, once you get the support you need from a whole-life health and fitness solution, once you have help breaking through the barriers and excuses that keep you from putting yourself on the top of the priority list--things will start to change. Momentum builds. You grow. Your health and life improve. I have learned that failing at taking care of myself isn't a moral failing or a fundamental personality flaw. I lacked the knowledge, support, and accountability I needed to make changes. I stopped lying to myself about what I was doing. I can't hide anymore. I have reasons that are strong enough to pull me through when things are hard--and someone showed me how to always put those reasons at the forefront of my mind. I want to be around to see my son grow up. I want to be able to run a 5K with him. I want to have energy to coach his soccer team. I don't want to be an embarrassment to myself and my family. I want to live a long and full life where I feel great more days than not. 

Do you want those things? 
Give me 30 days. If you aren't happy with your progress after you put in the work, I will make it right. 

Get started here by filling out an application to join my next group and I will contact you to talk about the customized plan that will get YOU from self hate and food war to self love and peace with your body. No excuses. No more lying to yourself. 
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Thursday, September 1, 2016

I say avocado, you say guacamole

Mmmmmmm. Avocados.

So good.
So hard to pick a good one at the store.

Am I right?
Not only do they taste good, they are really good for you. Why? 
Glad you asked. 

They contain over 20 different vitamins and minerals that prevent a huge variety of diseases. They help your heart and vision.  Half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K, a nutrient that is often overlooked, but which is essential for bone health. They contain nutrients that can guard against cancer, depression, and other chronic diseases. One-fifth of an avocado contains 64 calories, almost 6 grams of fat, 3.4 grams of carbohydrate, less than a gram of sugar, almost 3 grams of fiber and almost 1 gram of protein.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat keeps sugar levels in your blood stable.
Fat is essential for every single cell in your body. In fact, over sixty percent of your brain is made of fat. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals and other nutrients, and may even help boost your immune system.
Fat is not the enemy when you are eating clean foods. Fill up on healthy fats and you will reduce your sugar cravings. Manufacturers often just replace the fat in reduced and fat-free products with sugar.
(source)

Tips to picking a great avocado from the store:
Nothing stinks more than getting home with your groceries, ready to make a delicious recipe, only to find that the avocado you bought is all nasty and rotten inside. Sad Face. 

To pick a good one, 1st, check the color. The darker the skin, the more ripe it is. If the skin is dull, pass on by. You want yours to still be just changing from green to darker green/black. And it should still be a little shiny. Remember to consider how quickly you want to eat your avocado. Go greener if you're going to be eating it later in the week. 

2nd, Feel it in the palm of your hand. You want it to give ever so slightly. Be careful not to bruise it with your fingertips when you are feeling it. If it is at all soft or mushy, or have any indentations--pass on by. 

Finally, store your avocados in the fridge! This is a new one for me--I always thought you should keep them on the counter, and then wondered why mine were always nasty. Of course, if they are super unripe (very hard and green) you can speed up ripening by keeping them at room temperature (65 to 70 degrees or so). My house is definitely hotter than that during the summer so I have started keeping them in the fridge and have thrown a lot less away! 

Learn everything you ever wanted to know about avocados here: https://www.avocadocentral.com/

Get a great recipe with avocados here: http://cookieandkate.com/2011/avocado-peach-salsa-recipe/

Cookie & Kate's Photo, not mine.

Wednesday, August 31, 2016

September 2016 Goals

I have to follow my own advice.
I always tell people that you MUST write down your goals.
If you don't, they are just hopes and wishes.
Writing them helps manifest them.
Writing them in the present tense helps spur you to make them reality.

The only failure is in not trying.
Aim high. You are are capable of more than you give yourself credit for.