Elizabeth Colen
March 27, 2017

Spring Cleaning your Refrigerator: Get Rid of the Junk (food)

It’s almost time for Spring cleaning.  I know a lot of us do Spring cleaning, we clean the walls, windows and floors.  Do you clean out the kitchen?  Yes, I know we clean the refrigerator while Spring cleaning; but I am not talking about taking the food out and cleaning the shelves and putting the same food back.  I am talking about cleaning the refrigerator out of unhealthy foods.  When you take the food out, read the labels of the merchandise you have and determine if they are worthy to be placed back on your clean shelves. Here are the 4 things I want you to look for on the food labels.

1.  Serving Size – make sure you know how many calories are in 1 serving.  Keep in mind, if you eat more than 1 serving, make sure you multiply that amount.  Here is an example, if 4 crackers are 40 calories and you eat 8 crackers take 40 X 2 = 80.

2.  Fat –  You are looking to see how much fat is in each serving.  You generally want less than 10 grams of fat per serving.

3.  Sugar – Check the label to see how much sugar it contains per serving.  Sugar is tricky because your sugar intake is based on a day not by meal.  It is recommended that women consume no more than 6 teaspoons or 24 grams a day and men should not consume more than 9 teaspoons or roughly 36 grams per day.  You can spread it out for the day or splurge on one sugary treat a day.  I generally try to spread it out throughout the day but it is your choice make it easy for you.

4.  Fiber –  You want to see how many grams of fiber are in each severing.  You are looking for a least 3 grams per serving.  If it is less than 3 grams you can just consider it junk food.

Keep in mind if you have more than 1 serving, you must multiply each category by the servings you consume.  Once you have cleaned out your refrigerator move on to your pantry.  When you are done, you can either donate your unopened food items to a homeless shelter/church and just throw away the opened other junk.  Only have healthy food in your clean kitchen.  Your body will love you for it!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit.

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March 20, 2017

Luscious Lashes

lashes

I have always wanted long lashes, but we can’t always get what we want.  Or could we?  Well, before you answer that let me tell you about Kawaii Girl CosmeticsKGC has all kinds of eyelashes!  Ooh, I have a pair called Roppongi.  Ladies, they are so long, light and lush. You can’t help but feel glamorous when you are wearing them.  You are just batting those eyes at everyone.  They are made from human hair which makes them so soft and light.  They are 100% handmade and if you treat them right they can be reusable.  So, yes you can get what you want.  You can be that wide-eyed doe, go ahead Bambi or anything you desire.  Kawaii Girl Cosmetics has three different collections, By Day, Nightlife, and Whimsical.  Check out the website kawaiigirlcosmetics.com . You will see they have lashes for all occasions and get this, free shipping.  What are you waiting for?  Go get you a pair of long, luscious lashes.

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March 13, 2017

Your Skin’s Essentials

We know the winter can be harsh on our skin making it dry, scaly and dull. No worries, I have two products by Soleil Essentials Natural True Skincare that will have your skin radiant and glowing just in time for the warm weather.

soil

To start, the White Tea & Ginger Body Polish will exfoliate that dull, dry skin from the winter. This product is infused with Organic Shea Butter and Organic Coconut Oil, so you know the smell is heavenly. From the moment, you start rubbing this body polish on your skin, you will see how your skin shines and feels invigorated. Let the polish sit for about 5 minutes then rinse the scrub and dead skin off. You will see how the water beads up on your skin like you have an invisible layer of oil. Your skin looks hydrated and youthful immediately.

Don’t stop there because I promised that your skin would be radiant and glowing, so when you step out the shower reach for your towel and White Tea & Ginger Body Oil. Ladies, this product smells so good and feels so sleek that you feel as if you are in a high-end spa getting a special oil treatment. Apply the oil all over your damp body and pat dry. This is all you need to get smooth, radiant skin right from home. You and everyone around you will notice that your skin is dazzling and rejuvenated. Girl, get the tools you need to have smooth, hydrated glowing skin at https://www.soleilessentials.com and illuminate every room you walk into.

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February 21, 2017

Love The Skin You’re In

love yourself

 

When you look in the mirror what do you see? Is it an ugly duckling or a beautiful swan? Well, we are not going to tear ourselves down we are about to lift ourselves up. This week I want us to focus on what we love about ourselves, we must love the skin we are in, in order to make changes within. I know I was always talking about the things I wanted to change about my body (I wish I had thinner thighs) but to make a change in ourselves we need to do it from a place of love not hate. So, do this exercise with me. We are going to work on three areas of the body, top, middle and bottom, keeping it simple. Let’s get started, grab your pen and paper and move into a private space with a mirror (I like the bathroom).

1. Stand in front of a mirror and gaze at yourself starting at the top (start at hair to collar bone)
Look at your face, what is your favorite feature here? Is it your eyes, your nose or even your cheekbones? Whatever it is write it down, by the way, it doesn’t have to be just one.

2. Drop that robe and look at your image. We are focusing on the middle (from the collar bone to the hip bone) embrace all of you. Remember we are loving ourselves so, what is your favorite part here? Is it your collar bone, your bellybutton or your back? Write down your favorite part or parts.

3. Move to the bottom (from your hip bones to your toes). Step back so you can see that lower body. Do the same thing here. Is your favorite part your knees, the junk in your trunk or your cute little toe? Write it down.

Now that you have covered your entire body; I want you to read your list out loud looking at yourself in the mirror. It will go something like this: “I love my eyes, nose and ears. I love my bellybutton, I love my thighs and my feet. “I want you to add at the bottom of the list – I love you.

I know this exercise seems strange but trust me. Losing weight is more that hitting the gym. We must expand our self-awareness to succeed. Keep this list near so that when you find yourself struggling to love you, pull out your list and read it.

When we love ourselves we treat ourselves better, we tend to move like we love ourselves, we eat like we love ourselves and we speak like we love ourselves. To achieve the body you desire you have to make that change out of love. So, love the skin you are in.

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit

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February 14, 2017

Time To

get-fitWhen it comes to cardio, people have lots of questions. I get questions like: how long should I do cardio? How often? How many days? I can go on and on with questions. I am going to answer all your questions and make it nice and easy for you to remember. All you have to remember is F-I-T-T. There is a formula to this fit game.

F- Frequency: How often should I workout? You should work out consistently 3-5 times a week.

I-Intensity: How hard should I go? That depends on your fitness level, you want to hit your Target Heart Rate range. You can have a fancy gadget to tell you when you are in your THR range but I am going to tell you a easy way you can tell you are in the zone, no equipment needed. If you are able to hold a conversation, you are NOT in the zone. If you are unable to hold a conversation easily, you are breathing hard, and unable to talk smoothly you are If you are IN the zone.

T-Time: How long do I have to workout? If you are beginner start off with 10-15 minutes a day. Your goal is to work up to 20-30 minutes 3 times a week.

T-Type: Find what you like, if you enjoy walking, walk just make sure you are applying the FITT formula.

The key to cardio is to find something you enjoy doing and apply the FITT formula. If you don’t enjoy it you will not stick with it. You now know the formula to this fit game, get out and burn those calories, make it fun!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit

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February 6, 2017

Are You Ready to hit your target?

Bow and arrow

Are you ready to conquer those things on your New Year’s resolution list once and for all? What has been on your list every year for a long time and you still haven’t conquered it? Let me guess …losing weight, exercising more and eating better, right? You start the year out hard for the first month or so and then you fall back into your old patterns. The year has passed and you have it on your list again the following year. It stops this year. Let’s cross it off your list for good. Are you ready? Are you willing to do the work? Grab your pen, yes pen and find a quiet place to focus on these 3 questions.

Why do you want to lose weight? – Start with the why.  Make a list of why you want to lose weight. Take a moment with this. Is it to look good for an upcoming event? Or to reduce your risk of a heart attack. Your why is very important it will keep you focused on your outcome.

What have you done in the pass to reach your goal? – Look at the steps you did before to make it work for you? Stick with the things that worked and drop the things that didn’t. You must do something different if you want different results.

Who do you have for support? – Find yourself a person that can support YOU. It is so important to have that person or persons that will be there when you are feeling weak. Willpower only works when you are willing to do it, but if you have a partner, that person can be strong when you are not. Teamwork is the dreamwork.

By knowing the why, what and who, you are on the path to success. You can cross those things off your list the following year and replace them with maintaining your weight lost.

Get more info about Elizabeth Colen, Weight Loss Coach on http://www.MsFitOne.com.  Fit Mind, Fit Body and Fit Spirit

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January 30, 2017

Drop it… Leave It… Let It Go

Recently I was channel surfing and I came across Joel Osteen preaching and his sermon was just what I needed. You guys know that when I hear something, see something, or do something that moves me, I must share it with you. There were 3 things that stood out to me: Drop it, leave it and let it go! Now, I’m not going to preach to you but, I will summarize what I took away from this message.

Drop it – It doesn’t matter what the “it” is, just drop it. Give no life to it. For instance, you are in a meeting and your co-worker is giving you a hard time. You listen to her complaints, say your response and drop it. No need going round and round with it, giving “it” more energy.

Leave it – Leave it where it happened. No need to carry “it” with you all day. Using the scenario from above, when you leave the conference room there is no need to run to your office and call you friend and replay the event for her. You are giving “it” life again. I know when you run into that co-worker at the water cooler you are going to want to pick “it” up again but don’t. You have dropped it, leave it now move on to number 3.

Let it Go – Let it go, the more you hold on to something; repeating it over and over in your mind you are still giving “it” life. Really, let it go. Let go of toxic, your mind is not the dumpster, place that trash on the side of the road and move on. The universe will right things, so you don’t have to. When you see that same co-worker at the water cooler, you can smile and move on, knowing that you have dropped it, left it and let it go.

This is tough for me. I have found myself repeating those three things over and over in my mind when my husband has hit a nerve. Now, it’s a tool that I am putting into my tool box and using when needed. Listen, there are people who hold onto things for a lifetime. I am guilty of that as well, but as we start 2017 let’s try to implement Drop it, leave it, and let it go and see how we grow. We don’t have to hold onto toxic damaging things that have happened to us. We have the power to move on in this life and achieve goals we set for ourselves. 2017 is your year!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit

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January 23, 2017

Live Your life in 3D

I have always been a dreamer, which has gotten me into a lot of trouble as a child. However, as an adult it has allowed me to do some amazing things. That is why I call myself a “Successful Dreamer”. I am not the only dreamer, many people are, but others use the term visualization. I have found a common thread between each of the “successful dreamers”. They see things in 3D. No, not like the 3D movies where you must put on those special glasses to see. I mean they all have the 3 D’s; Determination, Dedication and Discipline. Let me break it down for you.

Determination – Don’t underestimate the power of determination. When you set a goal and you stay focused on that, your mind it set. No one can deter you from that goal and you have no need to look to the left or the right, stay in your lane.

Dedication – Be committed to your task, simple. Once you are determined to get to your end result, stand firm to your dedication. Stay diligent which requires #3 discipline.

Discipline – Be controlled with your actions. Meaning you are in control of your efforts, no one else. Actions are required for you to be a “Successful Dreamer”. If you say you are going to call 5 new contacts Monday through Friday at 9am. Get up and make those calls. Not, I am going to sleep in today or my friend invited me to breakfast at 9, so I didn’t make my calls today. No excuses! Be disciplined enough to say “friend, I am unavailable between 9am and 10am, but I would love to meet you at 11am.” It doesn’t matter what the distraction is stay focused, be controlled enough to reach your goal.

The 3D’s are available to everyone. No matter your status, how much money you make or how much money you don’t make. As long as you live by the 3 D’s you will make those dreams into reality! Live your life in 3D!

Get more info about Elizabeth Colen, Confidence Coach on http://www.MsFitOne.com. Fit Mind, Fit Body and Fit Spirit.

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December 23, 2016

Holiday Fit Tip

happy-holidaysThis is the last month of 2016 and we have so much to do! Decorate the house, shop for that just right gift for everyone, make sure we have everything we need to cook that special holiday dinner, all while continuing with our day to day lives. We get so consumed with many things that we tend to forget about ourself. Not this year! The best way to serve others is to make sure you put yourself as a priority.

The best tip I can share with you for this holiday season is to schedule time to exercise. I know it seem strange but trust me it works. Set aside at least 30 minutes to get that heart rate up and get that stress level down! Here are a few simple exercise you can do right from the comfort of your living room, no excuses. Jumping jacks, do at least 3 – 5 sets 10 to 20 reps. Jump rope (real or imaginary rope) do at least 5 rounds: jump 30 seconds rest 10 seconds. March in place, make sure you get those knee above those hips to really get that heart rate up.

You don’t want to skip on that resistance training. It’s easy to work that whole body with a few simple workouts. Get on the floor and do Push ups 3 sets 5-15, Planks, hold for at 30 seconds and work up to 1 minute.  Squats 3 sets 5-15. You have done your cardio, worked up a sweat building some muscles and releasing stress.

Look at you, you got your workout on and still got this holiday time handled! Happy Holiday!

Get more information about Elizabeth Colen, confidence and conditioning coach on http://www.msfitone.com Fit Mind, Fit Body and Fit Spirit

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December 16, 2016

Let Go to Grow

let-go

Letting go is not always the end, it can be the beginning of something new.

I recently went to the wedding of my only son and it was a very emotional event for me.  I’m sure I am not the only mother who has had to “let go”.  I remember all his new beginnings starting with the day he was born, his first steps, his first words and even his first day of kindergarten.  Now he is a grown man taking on a wife, another first.  This milestone event in his life is also a milestone event in my life, let me tell you why.  I had to stop and reflect on my life and I asked myself 4 questions, Who, What, When and How?
Here 4 questions I now propose to you as well.

1. Who are you now?  We know life is full of changes and we all must change as well or we will be like the dinosaurs, extinct.  So, take time to reflect on who you are at this very moment, not what you used to be.

2. What do you want to be?  After you answer the first question, then figure out who you want to be?  Are you satisfied with your answer? Keep this in mind: if someone told you that you will be the exact same person ten years from now, would you be satisfied with that?

3. When do you want that to happen?  If you are perfectly fine where you are in your life, then great, stand still.  However, if you have gotten to the top of the mountain and ready to climb to the top of the next one, then figure out when you want it to happen.

4. How are you going to do so?  This is where you start your research and developing your plan of action.
Sometimes letting go is just the beginning of something new.

Get more info about Elizabeth Colen, Confidence and Conditioning Coach on http://www.MsFitOne.com Fit Mind, Body and Spirit

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