Elizabeth Colen
April 24, 2017

Staying on Track

We all know that we can’t rely on willpower. It only works when your mind and body are willing to do it. We live in a society of instant gratification. Now-a-days you can go on your lunch break, lay on a table and someone will wave that magic wand and presto you have a flat tummy, bigger butt and anything else without breaking a sweat. While others are putting in work; carving out time in their already busy schedule to workout, prepping their meals on the weekend and packing lunches to stay on track. After a week of staying on track you are excited to see how much you have lost and when you step on that scale, look down you think your eyes are playing a trick on you, so you step off to try this again. This time when you step on that scale you just stand for a second then you look down, nope your eyes are not playing with you, you’ve lost half a pound. Trust me, I know that feeling, disappointment, frustration even appalled. You are working hard, doing your part but it seems like it’s all for nothing. You start questioning yourself. What am I even doing this for? How do I stay motivated? Well, no worries I got you. Here are a few things that will keep you motivated in those dark times.

Remember your why – When you started this journey you had a goal, a reason why you were doing this. (If you don’t you may want to get on that). Take a time out and just think about the reason you started this journey. Was it to be able to run a 5k or lower your cholesterol? Whatever is your why, focus on that. Go back to your reason and remember why you started. Think of all the benefits that comes with you reaching your goal.

Your Crew – When you surround yourself with people who are working out and eating well they will keep you motivated. Even when you don’t feel like going to the gym today and you ask your friend if they want to go eat, they won’t be able to hang out right after work because they have to go the gym. You might as well go too. However, if you are the only one who is trying to live that healthy life, it gets difficult to go workout when everyone you know just don’t feel like it. But if you had a friend to call or know you are meeting someone at the gym it makes it easier. Remember that old saying “Birds of a feather flock together”? Like-minded people stick together and support each other.

Reward yourself – It is important to acknowledge your dedication to staying on track even if you only lost half a pound. You put in the work, you deserve a reward. It doesn’t have to be anything big. It could be something as small as a gold sticker on your calendar every Friday you complete your workout week. Imagine, you glance at your calendar and see stars. You are not only going to feel great but also elated that you accomplished your task.

Staying motivated can be done many ways but by staying focused, surrounding yourself with like-minded people and rewarding your hard work you are on your way to achieving your goal!

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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
April 17, 2017

Healthy Spring Break Tips

Spring Break is right around the corner. It’s hard to stay focused at work, you have been waiting for this all year. Your mind is fantasizing about the hotel, sandy beaches, warm spring nights and drinks by the pool ahhh, good times are coming. While you are envisioning all of this did you think about how you will stay on track with your diet and exercise? No worries, I got you, here are a few things you can do to ensure that when you come home you wouldn’t have missed a step in your fitness routine and stay guilt free.

1. Eat what you want to eat – Yes, I said it. Go ahead and enjoy, in moderation of course. You want to eat conscientiously, (meaning be aware of what you are putting into your mouth) eat when you’re hungry and stop when you’re full. You know that saying: “fat lasts longer than flavor”.

2. Fitness Center – When you are planning on which hotel you are staying in make sure they have a Fitness Center. I know there may be some late nights, so schedule an hour for your workout accordingly. If the hotel doesn’t have a Fitness Center no sweat my pet, just take that scheduled hour and walk along the beach or sidewalk. During the day, take the stairs instead of the evaluator. Walk instead of taking the tour bus. You will burn extra calories which is great because of those extra “drinks”.

3. Stay Hydrated – Drink lots of water! You want to keep water with you at all times. On Spring Break we tend to go on all the planned activities and forget to drink water. You don’t want to get dehydrated, it can cause you to be sluggish, dizzy and bloated. Even when you are having those special “drinks”, have at least one glass of water in between each drink.

You can Spring Break with the best of them, and not have the guilt when you get home. Enjoy your get away, relax and have fun in the sun.

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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
April 5, 2017

Shake Those Winter Blues

Now that the sun is shining and it gets darker later, we should be bursting with energy. But what if you’re not? Sometimes people need an extra push to get them out of that winter frame of mind while others (like myself) spring into action to get that vitamin D. Here are a few tips to get you outside.

Open those blinds – The house has been closed off for winter. Open those windows, blow out that stale winter air. Spring is here, keep the blinds open and let the sunshine fill your home. Not only will you be saving money by using natural sun light but you will feel happier than sitting in a dark closed room.

Take your dog for a walk – If you don’t have a dog borrow one. Studies show that just playing with dogs boost your happy level. Plus, with the sun shining it’s a perfect time to take Fido for a walk. It doesn’t have to be a long, drawn out walk, you can just take a 10-minute stroll around your block. The sunshine will release serotonin and you will feel happier and more energized. You get a double whammy, puppies and sunshine are sure to shake off those winter blues.

Meet with friends – Yes, getting out the house to meet with a friend for lunch will boost your mood. Even better if you eat outside on the patio you will get that sunlight. Surrounding yourself with people who are talking and laughing can improve your psyche. You are more likely to laugh when you are with others versus when you are alone. Just hearing laughter triggers something inside you that makes you want to laugh too. We all know that a smile is contagious go beyond that smile, tilt your head back and have a big belly laugh.

Ok, I just gave you that extra push you needed to get out of that winter frame of mind. Go ahead, open up the blinds, take a dog for a walk and meet up with friends, you will soon be energized and in the spring frame of mind. Enjoy this spring weather.

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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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.

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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.

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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.

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest
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

SHARE THIS POST ON: Twitter | Share on Facebook | Google + | Pinterest