Elizabeth Colen
September 8, 2017

Empty Nester’s Unite

There really is an empty nester syndrome.   You are emotional, depressed, confused and asking yourself “What now?” The feeling you have when your child has left the nest is hard to describe. Like when you try to describe child birth to someone who has never had a child.  No one can prepare you for that feeling in the pit of your stomach when you come home to a childless house.  Yes, I know some women are so happy and are ready to celebrate the moment the door closes behind their kid.  But again, I compare it to childbirth, some women just go to the bathroom and oops they delivered a baby.  I know there are exceptions to the norm.   So, I am talking to women, like me, who need assistance in this trying time.  I have spoken with several women who are all going through this and have gotten a few great tips, that I would like to share with you.

  1. Wear lingerie – Ok, this sounded strange to me so I asked her to elaborate for me.  She simply said that when her kid was home she always had to be covered up and now that the house is empty she can wear lingerie around the house.  Oh, makes sense I said.  I was so excited to try this; however, it didn’t go over well in my house.  My husband just couldn’t get the concept of me just wearing lingerie, so try this one at your own risk.
  2. Go back to school –   Now we have time to concentrate on what we really want to do.  If it is photography, interior designing or anything your heart desires you can go back to school for it.  Going back to school is easier than ever, you can take classes online and do it from anywhere and at your leisure.
  3. Travel – Now that we don’t have to drive anyone to school, dance, volleyball or work we can travel and see the world.  Get out the map and note where you would like to explore.  Make a wish list and once you got it completed sit down with your honey and see how you guys can make it happen.
  4. Date – No married women, I am not saying cheat on your man!  I am saying date him again, get to know each other again without the kids. Court each other, bond, rekindle your love.  Single women, now is the time in your life that you can get out and meet new people and have that vital, healthy adult life without having to see those side eyes when you get home.
  5. Enjoy the silence –Focus on you. Enjoy the peace and quiet in your home to reconnect with yourself.  Sit back, take it in and clear your mind of all those thoughts that were centered around your kids and their activities.  Once you have cleared your mind, focus on you.  Really take a good look at your life and discover the real you that has been hidden since you had kids.  I bet you, she is someone you will want to get to know.

Let’s keep in mind, this is what we have been working for from the moment we held them in our arms for the first time.  We have been preparing them to spread their wings and fly from the moment we dropped them off on the first day of Kindergarten.  Now they can use what we have given them and fly out of the nest, it is our time to celebrate a job well done.  Enjoy this time in your life, we have worked hard to get here.

Get more info about Elizabeth Colen, Health Coach on www.MsFitOne.com.  Fit Mind, Fit Body and Fit Spirit.

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August 29, 2017

Beauty in you’re Golden age

At this stage of our lives we figured out beauty is subjective. We all have an ideal of what beauty is to you because beauty is in the eye of the beholder.  However, there are a few things that we all can agree on that is beautiful. We can agree that being healthy is beautiful, being able to walk along the beach hand and hand with the person you love at a ripe old age is beautiful.  Having stamina, showing strength and endurance is beautiful especially at an age when so many people are frail, weak and feeble.   Let’s go into our golden age standing tall, walking straight and embracing our age.  It is not too late to embrace living a healthy lifestyle.  According to Dr. OZ there is a simple test you can do to see what is your body’s true age.   If you are in your 30’s you should be able to do 13 push ups, 40’s – 11, 50-7 and 60-5 (girl push-up counts).  If you are able to hit your number great!  Let’s make sure you will always be able to do so.  Living a long beautiful healthy lifestyle in not difficult it is just knowing the formula to fighting father time.  It takes stamina, strength, eating well and resting well to be able to grow old gracefully.  I’ll break it down for you in easy steps that you can start doing today.

In order to increase your stamina you must get physical.  You can start by doing regular exercise 3 times a week for at least 30mins, once you conquered this you can up it to 60min 3 times a week.   You can bike, dance, swim, run or even speed walking.  Chose a activity that you enjoy bring a friend, the more the merrier.   Working out doesn’t have to be a bad thing that you dread.  Have fun with it, if you enjoy it you are more than likely to stick with it and will less likely skip it. Laughter and sweat is good combination.  Doing these types of activities can truly surge your stamina.

Lifting weights can help to prevent being frail and feeble the older you get.   How many of us see that sweet old lady that is hunched over in the grocery store and wonder “Is that going to be me?”  Incorporating  strength training into your world will change more than you think.  Ladies look, I know there is a fear of getting to bulky and looking like a man is out there but let’s put that to bed once and for all.  You are a women period and you can lift till the cows come home (yes I am country) but you will not look like a man unless you start taking supplements that pump up your testosterone levels.  So in oder to avoid lifting weight your gym trip my look something like this.  You go to the gym and do the stair master for 30 minutes then get on the treadmill for another 15/20 minutes and close it out with 20 minutes on the bike.  You are done you leave the gym feeling great.  As you should, cardio will increase your endurance but lifting weights will strengthen those muscles and help you burn more calories through out the day.  Even while you are eating, working or surprisedly while you are  sleeping.  Resistance training is a excellent way to combat loss of bone mass and it decrease the risk of osteoporosis.  Incorporate strength training at least twice a week you will feel stronger, more confident, and stand taller.  You are setting yourself up for stronger bones in your golden age.

When you are thinking of a long term plan of living healthy you must incorporate rest.  Yes, I know I struggle with this because it is difficult for me to sleep more than 6 hours a night.  Studies show that the average person needs to have 6-9 hours of sleep  so that they can be refreshed, energized, and focused.  In order to be successful with this set a certain bed time so you can go to bed each night at the same time.   Set an alarm to wake you up at the same time everyday yes, even on the weekend. You will not only feel more rested and rejuvenated but you will have less puffinesses under your eyes, and we know that, that alone will make you look more youthful.

Healthy Eating is key to living a long beautiful life.  In order to stay on track with your eating it is best to plan out your meals.  Make a menu for the week, prep your food so that it will be easier for you to prepare your meals.  Having a menu will help you in many ways, it will keep you from panicking when you are hungry and foraging for food in all the wrong places.  Even if you are going out to eat with friends you should still plan out your meals in advance.  Most restaurants have their menus  online, so all you have to do is look up the menu and select your meal without the added stress.  It takes so much pressure  out of the choosing your meal without the waiter standing over you with pen in hand patting her foot and your friends staring, waiting on you to make up your mind.  You can order with confidence and clarity because you planed ahead.  Keep in mind,  you don’t have feel deprived when it comes to eating, if there is something you are craving go ahead and eat it in smaller quantities of course.

Stay active well into your golden years and enjoy an active, beautiful, lively life. Living a long healthy life and aging gracefully is something we all agree is beautiful.

Get more info about Elizabeth Colen, Weight-loss Coach on www.MsFitOne.com.  Fit Mind, Fit Body and Fit Spirit. 


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August 23, 2017

Taste the Rainbow

The phrase “Taste the Rainbow” was made popular by the Skittles commercials, but did you know when you eat your meals you should be eating the colors of the rainbow. The more colorful your plate the more beneficial for your body. When you are eating colorful, do you know the benefits of each color? Each color has different benefits, let me break down the colors and the benefits for you.

Green – When you fill your plate with spinach, broccoli and even kiwi you are boosting your immune system, restoring energy, vitality, and you are also reducing your risk of cancer.

Red – When you eat tomatoes, raspberries, and strawberries you are improving your skin, decreasing risk of heart disease and stroke. Red food lowers your blood pressure and LDL cholesterol and you are reducing your risk of diabetes.

Yellow/Orange – When you are chomping on carrots, squeezing those lemons and oranges. You are promoting your vision and healthy eyes, reducing the risk of prostate cancer. Eating these color food elevates collagen formation, as well as contribute to healthy joints.

Blue/Purple – Grab those blueberries, eat that purple cabbage and eggplants. You will be boosting your memory, fighting ulcers and helping your body fight inflammation.

These are just a few of the benefits you receive when you are eating the rainbow. Your plate should be colorful. Go ahead load your plate with colors, your body will thank you.

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

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August 9, 2017

Safe In The Summer

Bring on the heat!   There are two types of people. The ones that love the heat and the ones that retreat from the heat.  Which one are you?  Well, either way Summer is here and it’s time to get out and play but be smart about it.  Here are a few things to keep in mind when you are out in the sun for fun.

Listen to your body If you feel dizzy, have a sticky or dry mouth, headache, muscle cramps you may be dehydrated.  If that happens drink at least 10 glasses of water to replace the fluid you lost and stay hydrated.

Hydrated – keep a drink with you.  A water bottle works or if you are working out longer than an hour you may want to grab a sports drink to replace those electrolytes you lost.  I know it is tempting to grab an ice-cold drink, but beware ice cold drinks can cause stomach cramps (the blood vessels in the stomach constrict) but cool drinks absorb faster.

Protect your skin – Don’t leave out the door without sunscreen.  I don’t care what color you are. All skin needs to be protected, light, dark and in between.  Sunscreen with 30 SPF protects 97% of UVA and 15 SPF protects 93%, so you don’t have to pay extra for that SPF 50, nothing protects 100%.  You can add more protection by wearing a visor or hat and shades.

Get out and enjoy the sun.  Don’t let the heat beat you, you beat the heat!

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

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July 4, 2017

Choices you Make, Make YOU!

A friend of mine shared a statement with me that she heard at a funeral.  It was so profound to me that I would like to share it with you. “When you are born, you look like your Mom and Dad, but when you die you look like the choices you’ve made.”

Take a minute and let that sink in.  You die looking like the choices you make, Wow!  When we are small we reflect the choices of our parents or the people who are raising us.  However, there comes a time in our lives that we must make our own choices. Your body represents every decision you make.   Ask yourself these 3 questions.

  1. What do my choices portray to others? – Think about what others see when they see you and if that is the image you are going for.
  1. Who am I representing with my choices? – The choices we make do represent others.  When we step out of the door we are representing. Not only are we representing ourselves; but we are representing our company, our brand, our children and even our spouse.
  1. How am I representing them? – Take a look at yourself through the eyes of others (I know it’s hard) but try it.  Do they see someone well put together or disheveled?  Do they see someone who takes care of themselves by making healthy life choices or do they see someone that has no self-control or discipline?

When you have answered those questions, are you proud of your body and your choices?   If not, it’s easy to make changes, it’s your choice.  Make choices that you and the people you represent are proud of. Keep the words of Gretchen Rubin in mind “what you do everyday matters more than what you do once in a while”.

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

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June 12, 2017

Wine & Weight

Now that the weather is great, we tend to congregate by a body of water with a chilled bottle of wine but how do we enjoy those glasses of wine and stay on track with our diet?   Here are a few things you can do so that you can enjoy those nice evenings with your friends while sipping some wine.

  1. Know calories – Find out the calories in the wine(s) you drink. I know it’s not sexy but Moo Moo’s aren’t sexy either.  Check the internet for the calories of your favorite wines, I would go with your top 5, make note of it and when you go out ask for that wine so there are no surprises.
  2. Drink in moderation – Two (2) or more glasses of wine in one night is considered a heavy drinker for a woman.  For men, it’s three (3) or more glasses.  Women who drink about four drinks or more at one event (at least once a month) have larger waists than do moderate drinkers.  So, try not to hit your max drinking limit in one night.  Have that glass of wine, sip on it, fellowship and enjoy your friends.
  3. Choose Red –  Drink dark, dry red wine if you can.  Studies have shown that there is a compound in red wine that can block the growth of fat cells.  Red wine can increase your good cholesterol levels, improve digestion and metabolism. Go big red!

Proceed to the nearest body of water and grab that bottle of red wine, pour yourself a drink, sit back with your friends, watch the sunset and enjoy those beautiful evenings.

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

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June 12, 2017

Benefits of Weight lifting for Women

Back in the 80’s Jane Fonda, Richard Simmons and Denise Austin ruled with their aerobic workouts and women were moving.  We started buying matching leg warmers and head bands and kicking and screaming like the rest of the women. It was a movement that got us moving for sure, however we are now in the 21st century and we need to build on that aerobic phase.  While we are doing all those aerobic exercises we are burning fat and muscle but let me tell you what you can do that will burn almost only fat (even around that belly) lifting weights.  Yes, ladies it time to pick up some dumbbells and lift.  Here are just a few benefits to lifting weights.

  1. You burn more calories – while you burn calories doing aerobics once you stop exercising you stop burning calories.  However, when you are done lifting weights your body will continue to burn calories.  Do you hear me?  You can be reading this blog and burning calories.  You can be watching TV and burning calories.  You can be eating and burning calories.  I think you get it.  If you lift weights your body will burn more calories.
  1. Stronger bones – Lifting weights will make your bones stronger more dense.  The more you lift you are decreasing your risk of osteoporosis.  You can also improve muscle mass and balance. You don’t want to be the lady in the commercial “I’ve fallen and I can’t get up”.
  2. Mood Stabilizer – When you lift weights your body releases endorphins which I call natures happy pill.  Endorphins can enhance your mood, fight depression, reduce stress and anxiety.  Lifting weight can put you in a better mood and help you get your happy back.

Like in the 80’s the aerobic movement was big, let’s make lifting weights the big thing in the 21st century for women.  Go ahead run to the store and buy yourself a matching set of dumbbells.

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

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May 22, 2017

Tips on what to do when Sidelined by Injury

When you are unable to do your normal routine, you may tend to feel discombobulated, I know I do.  Recently, I was sidelined from an injury and had to stay home for two weeks, those two weeks’ seemed like a life sentence. When you have an injury, and is sidelined you may be biting at the bit to get back to work and to hit the gym but instead of focusing on what you can’t do, lets focus on the things you can do. So here are some suggestions that may be helpful to you when you are sidelined from an injury.

  1. Meal planning: While sitting at home all day, I just want to eat, eat and sleep.  Which is okay but I must make sure I have the healthy choices to choose from.  Now that you have time on your hands you can sit back and plan a menu.  What a luxury, you can sit back and create a menu that you have total control over.  When creating that menu make sure you have breakfast, snack, lunch, snack, dinner and snack for the whole week. While you are at it, try a new healthy recipe.   Once you get your menu complete make your grocery list.  In many cases, if you are home bound, you are not likely able to drive to the store; but don’t’ fret, there are services that you can use that will shop for you and deliver right to your door.
  2. Learn something new:  I figure if you can’t work on your body why not work on your mind.  There are so many quick online classes you can do to better your career or just something you have always been interested in but never had the time.  If not an online class, try reading that book you bought several months ago, but never got around to reading it. Now’s the time to relax with a good book.
  3. At home projects:  We all have that list of things we want to get done around the house but we just don’t have the time.  Now you have time.  Go ahead and tackle something on your list.  For me, it’s organizing my closets.  Everyone has their own rule of thumb when it comes to cleaning out their closets. What works best for me is, if I haven’t worn it in the last two years I need to just let it go. You can get cash for clothes.  It’s simple all you do is find your local re-sale clothing store, take in your clothes, and they pay you cash or you can trade for a whole new wardrobe.  There are also many organizations that you can donate your clothes to as well.  The bottom line is, you have no reason to hold on to those jeans you wore in high school. So, look at your check list and pick which one you are ready to tackle.

We all hope that we don’t have to use these tips for sitting at home from an injury, but hey, life happens and you know the old saying, when life gives you lemons make lemonade.

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

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May 8, 2017

3 Ways to Curb Your Appetite

I get questions from you guys and one question has been consistent over the last few months. The number one question I have been getting as of late is “How do I curb my appetite?” I am so pleased that you guys are exercising and making mindful changes in your diet. You are fighting the good fight, but sometimes it gets tough and boy do I know it. So, I figured I would answer it in an article. I get it, when you are watching what you’re eating, making sure you are eating the right portions and you are hungry an hour later, it’s frustrating. Here are a few things you can do to suppress your appetite enough to make it to your next planned meal time.

Drink – When you are done with your meal and still feel a little rumble in your tummy, grab your cup. You can have water or even green tea. Make sure you drink at least 2 glasses (which is a water bottle). Many times, when we think we are hungry we are thirsty. You can also switch it up and have something hot. Coffee or tea is good, be mindful of what you put in it. Sip it slow and savor it.

Brush – It sounds weird but pack that toothbrush in your purse or briefcase. When you are trying to focus on your work but your stomach is grumbling and is focusing on food. It’s hard not to keep checking your watch to see if it’s time to eat and it’s not. Step away for a moment take a break. Grab your toothbrush and head to the restroom, brush your teeth for at least 2 minutes. By brushing your teeth, you disrupt your thoughts of eating and most people don’t want to eat right after they brush. It could hold you over till meal time. Trust me it works and not only have you held off the munchies, your teeth will be pearly white.

Chew Gum – When your stomach is talking to you, it is hard to ignore it. However, you can distract it a bit by chewing gum. Chewing gum sends signals to your brain that you are full and chase away those cravings and hunger pangs.

Stay strong make sure you are eating enough protein, fiber rich foods and eat calories vs drinking them. Implement the tricks as needed, they will help you get through those 3 – 4 hours till your next meal. You will hit your target.

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

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May 1, 2017

Why Exercise? I’m Not talking about the obvious reasons

Believe it or not, some people in this day and age still don’t exercise.  I know it’s hard to believe, with all the promoting of good health and a gym on just about every corner. However, people still walk pass them to get to the fast food spot next door.  I am going to jump on the band wagon and tell you how important exercise is to you.  When you exercise, you change your body, mind, attitude and mood.  Let me start with how it changes your body.  I am not going to state the obvious like weight loss, tone and build muscle.   I am going to tell you about the things you may not notice.

Exercise can boost your sex drive. If you want to rev up your sex life get into the gym.  Not only will you be more flexible, you will also have more stamina in bed.  Exercise causes the brain to produce endorphins that stimulate the release of sex hormones and when men lift weight it increases testosterone.  Work out together and double the effects.

Exercise can improve your skin. When you exercise, you work up a sweat and that sweat is pushing all the built-up toxins out of your system.  So, make sure you wash your face when you are done with your workout.  Exercise increases your blood flow which carries oxygen and nutrients to your skin and increases skins production of collagen.  Exercise can help you fight off wrinkles and have that healthy glow.

Confidence booster – When you exercise on a regular basis you tend to stand a little taller.  You feel stronger, your energy level increases and just by sticking to an exercise plan gives you a sense of accomplishment.

Go ahead and visit your local gym you can make several changes in your life.  We know the obvious changes that occur are weight loss, tone and building muscles, but now you know you are doing far more than that.  Boost your sex life, make that skin radiant and push that chest out in pride you deserve it.

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

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