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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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. 

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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

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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

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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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