Tuesday, October 6, 2009
Health and Wellness Talk
I promised I would share my Health and Wellness talk. I had a wonderful Opportunity this past weekend to speak to a group of women about Health and Wellness. I was able to share information that some of us know already and for some it was things that they had never heard before. I love to share any information that may move you forward and help you reach your goals.
HI, my name is Dani Laux and I am a Certified Personal Trainer, Fitness Instructor and Coach. As a Fitness Professional it is my passion to help people in a lot of different areas related to health and fitness/wellness. I really love to help women that are ready to take action and move forward in their lives, help them learn how to take care of themselves in many different ways.
Today I will be sharing with you key areas to health and wellness- meaning how to live a healthy life and be truly well. Being healthy is more than just how someone looks or seems on the outside, you see when we put the wellness side together with the healthy side of ourselves we will see deep inside our Body, Mind and Spirit, not just an outside appearance. So, we will see and feel how healthy our mind, body, and spirit actually are.
I give an example for you to visualize- Two women, one more physically attractive on the outside, hair, makeup, clothes. She may seen like she has her life all together, she may be very unhappy on the inside. The other, doesn't seem to care for doing her hair or makeup, but she is so happy inside and when you talk to her, you know it. This is more about what we see on the outside. Now, how about we put fitness into this example. The one women is very fit, you can see that her body may be a bit larger than some but she is firm and her body fat % is at a good healthy level. The other women who may actually be smaller than the first, is more frail and doesn't appear to be tone or fit. I give you this example, because, I want you to understand that being thinner or bigger isn't always what it appears to be.
OK, so let's talk about body fat so we have a better understanding of what I am talking about. Fat is a necessary component of a healthy diet and constitutes the body's greatest source of stored energy. Most nutritionist recommend a diet that includes 35% fat. This can be lowered based off of your goals. This fat should be unsaturated, such as olive oil, rather than saturated, such as fats derived from meat. If a person consumes more fat than they metabolize it is stored in fat reserves, causing the person to gain weight. Obesity is defined by the level of body fat: men are classified as obese at more than 25% body fat and women 32%. Although fat plays a vital role, excess fat is linked to a number of health problems. Severe health problems such as diabetes and heart attacks. Now I will tell you that as a Fitness professional, I want women to be below 27% body fat, when you are at 27% you are already at risk for these obesity diseases.
OK, let's get into some steps to help you keep your body fat low and live a healthy well life.
Step 1: Make time for yourself- this is time to be quiet with you and your thoughts so you can make time to plan, prepare, exercise, eat healthy and take care of you! So many of us our taking care of everyone else, that this slips on by day after day. Women tell me that when they take the time for themselves on a daily basis, they are less crabby, they have more patience to deal with everyday things, kids, husbands, work, house hold chores, animals, people and so on. I always say that when you take care of you, you take better care of those around you!
Step2: Plan/Prepare- I want you to think about what your goals and dreams are and then write them down. There is nothing like seeing them written down in your own words to keep you motivated. This is what is important to you, your why, why do you want to be healthy? Now I gave out a planning sheet for keeping track of meals and exercise. This is a sheet you can make as well. Remember no matter how big or small your goals are, they are your goals! The planning sheet should have a place for you to plan all 5 meals for the day and week, and a place to plan all exercise as well. Pick a day or two to work on as many days as you feel you can plan at one time. Some of us like to do the whole week and others like a couple days at a time.
Goals to get you started: Eat 5-6 meals a day, that is eat every 2-3 hours to keep your metabolism going going. Eat a balance of foods: Proteins, Carbs, fats, fruits and veggies. I taught the women how to use the hand as a good way to eye ball your food portion. Tosca Reno shows this in her book, The Eat- Clean diet book. I love it, I have used this method for years, even before I read it in her book.
One serving of lean protein is the palm of your hand. One serving of a complex carb from whole grains is one cupped hand. One serving of complex carbs from fresh fruits and vegetables is two cupped hands together. Next, make sure you are drinking plenty of water. No fast food. Exercise 3-5 days a week and make sure you put down what kind of exercise you are going to do. Walk, kick box, yoga, Pilate's or dance.
I also wrote down some meal ideas for the women and this was eye opening. They were saying things like, oh, all that food, won't it make me gain weight? When I got the point across that this food is eaten every 2-3 hours, so it is spread through out the day, and how the portions really looked. Oh, then it was talk like, uh oh, I always eat more than that portion size and only a couple of times a day. So, I discussed the balance of food at each meal.
Meal 1: 3 egg whites, hard boiled or scrambled with Pam spray. one or two pieces of whole grain toast with natural peanut butter.
Meal 2: 1 cup of non fat or 1 % Cottage Cheese with a piece of fruit or 1 cup of berries.
Meal 3: 3 oz chicken breast, with salad and veggies.
Meal 4: 1 pear with and handful of plain, unsalted almonds.
Meal 5: Baked chicken breast, 1 cup of rice, green veggies.
Step 3: Take Action- Do the plan and check off as you go. understand that things happen in life and someday may get messed up. It is life, move on. Keep going.
Step 4: Follow through and start again- this is where you will sit and see how the week went. Note how the week was affected by anything and why. What worked and what didn't. This will help you see that we all have to keep working on our goals and keep planning and keep taking action.
Keep focused, you are worth it, and remember staying healthy is a great thing you can do for you and all those around you. Make time today to live and see and feel how amazing it is. I will never say it is easy,it does get easier...
Love Life, Laugh as You Live and Stay Fit,