It's the Most Wonderful Time of the Year

Dancing begins again next week, and I confess, I need it.

Not just because I've gained six pounds since early spring (someone remind me to post about overtraining, stress, exhaustion . . . and setting boundaries for recuperation).

Not just because I've missed fresh adult conversation for the last three months. ("Why are you leaving me here alone with the kids all night?" "Because I have to work," I say, sounding very important.)

I miss the music. I miss the dancing. I miss that stretch in my low back that I can only get from a Maya or a vertical hip lift. I miss shoulders loosened by snake arms. I miss the adrenaline rush from riding the waves of rhythm. And I miss being in a room full of women laughing.

I'm looking forward to next Tuesday. Come join me. We'll have a good time. (But tell those other people you are working, too!)

Classes at 1070 Richwood Road are:
Oriental Dance 201 BOOT CAMP (Combos & Conditioning) 6p
Belly Dance Fitness (Cardio) 7p
Oriental Dance 101 Basic Lessons 8p
$60/6 wks (one class); $90/6 wks (2 classes) $120/6 wks (all three)
Sign up for two here.

Summer Break!

Hi Friends,
My blog and I are going on summer break! Susan's still writing about all things yoga, so if you need a fitness fix, go visit her!

And if you want a real-live fix, both classes I'm teaching this summer are absolutely free! The Walton Senior Center sponsors a 9:30 general fitness class, and Richwood Presbyterian's yoga class is a year-round favorite on Wednesday at 9:00.

For you belly dancers--visit www.kulacenterky.com for summer dance classes.

I'll see you (and write you) in the fall!

Keri

Your Health In the News

Radiant Fitness welcomes guest blogger, Carrie Harper of Houston. Carrie, a personal fitness trainer and weight management consultant, is expecting a baby in June. I know she's ready because she also has another "baby" out--her first prenatal/postnatal exercise video. Check it out at: https://www.createspace.com/263912

Here's . . . Carrie!

Your Health In the News

Not much surprises me. I read research articles and on a regular basis. I try to stay on the pulse of modern health so that I can educate others. And, of course, I get the occasional “Hey, did you hear about the?….” It’s my business to know and to usher a response. These very small stories that barely made headlines are worth a read-over. If nothing else, we need to give them attention and sometimes a little anger. I’ve discovered over the years that no one is protecting your health but you, and if you are in charge of your own information, you are empowered to make better decisions for yourself and your family.

Exercise Etc. (www.exerciseetc.com) is a professional organization that supplies continuing education for fitness and health professionals like myself. I go to their events and always read their newsletters. The March newsletter made me stop and take notice. In lab animals, fried potatoes in the form of French fries or potato chips are toxic. It seems that in the process of frying potatoes, they create acrylamide, which is a known toxic substance. The Canadian government is disturbed enough by this evidence to consider banning fried potato products. The United States has not made a statement about the findings.

Also in March, Parade Magazine published a little article about soda drinkers. It seems that people who consume two or more sodas a day are twice as likely as lesser or nondrinkers to develop kidney disease. The article did not state the kind of sodas, if it was even released in the data. The question remains whether it is the sugary and caffeinated sodas causing the problem, or the chemicals in many sodas such as benzoate that are the problem. Benzoate when combined with vitamin C (found in many sodas) form Benzene, a carcinogen.

I happened upon an article in Fitness magazine about arsenic being fed to or injected into chickens. My mouth dropped open. I immediately researched it and found the original article from the New York Times back in April of 2006! I was shocked that this is not on the mainstream news. Arsenic is an obvious poison. Why on earth would any of us knowingly put this in our bodies? And yet, it is perfectly legal. Apparently, chicken farmers have been using arsenic in chickens since the industrial revolution. It supposedly keeps parasites out and acts as a growth hormone for chicken. In the 1950’s, the federal government put a limit on arsenic allowed in chicken to 500 ppb (parts per billion). The fact that this was acceptable seems absolutely insane. What is more insane is that people eat approximately three times the amount of chicken now in comparison to people in the 1950’s. Therefore, people are walking around with large amounts of poison in their bodies, and the government has not revisited this issue in fifty years. To make sure you and your family are arsenic free, check for organic chicken. In 2006, the list of arsenic-free chickens also included Tyson, Bill and Evans, and Eberly. Because there are no labeling laws on arsenic, it is very hard to discern which other chickens may or may not have arsenic.

In the end, these and other health issues are our business. The FDA seems to spend its time protecting business rather than our health, so we have to do the research ourselves. Exercise Etc. (www.exerciseetc.com) keeps track of current health research, as does the American council on Exercise (www.acefitness.org). It is worth our time to browse the research articles every month to make sure we are doing what we can to protect our families, and that we do politically what we can to ensure safer products in the marketplace. The pocketbook is a powerful tool in a capitalist environment, so try to support the businesses that take precautions for your health.

Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
Owner, Carriefit
www.carriefit.com
www.carriefit.blogspot.com

Contest Winner--and Sick Fitness (Fit Sickness?)

Thanks again, Lori, for a terrific guest post!

Our random comment contest winner is . . . aubregary! Please e-mail me directly at keri@radiantfitness.com with your snail-mail so that I may get your DVD out to you.

And onto the blog . . .

This week's topic is near and dear to my heart. And my sinuses. And my aching muscle. And my fever and chill-wracked body: What about working out when you are ill?

The rule of thumb is simple: If your problems are above the neck (cold, sinus troubles, depression, toothache) you can do your usual workout. If your problems are below the neck (fever, chills, joint injuries, random spontaneous amputations) you need to rest until you are healed and/or get the doctor's go-ahead.

And what about the neck itself? What if you throat hurts? It depends. If you have simple irritation from sinus drainage, keep on keeping on. If you have strep throat (oh, just shoot me now!), don't even think about it.

But then, why would you?

Take care of yourself. Next week: Another surprise guest blogger!

Lori San Martin Guest Blogs: Are You a Weekend Worrier?

From Keri: I'm so thrilled to introduce some of the country best personal trainers who will join me in guest blogging for Radiant Fitness! This week, get the perspective from Los Angeles trainer Lori San Martin. (Make Lori feel welcome! Add a comment below, and a random commenter will win a free fitness DVD!)

I’LL START ON MONDAY

It's Monday and once again I’ve started that weight loss and exercise plan I began last Monday. It all went pretty well until the darn weekend. Friday was a pot-luck and everyone brought something new. There were dishes I’d never seen before. I saw them and ate them. Sunday was a buffet, which I always find challenging in regard to eating healthy. To top things off my routine on a weekend is so different my usual cardiovascular exercise got put by the “weigh” side.

FEELINGS OF FAILURE

So, Monday arrives with guilt and a new vow to start all over again. And that’s where I go wrong. Not with the desire to begin eating healthy and exercising again, but the feeling that I failed over the weekend. Why not figure out a way to enjoy the extra fun things that come along in life, often on our days off, without self recrimination?

To begin with let’s get rid of phrases like; “I blew it. I was bad. I cheated. I pigged out.” We overeat and we condemn ourselves as if we did something immoral? What good does that do? How about replacing this way of thinking with thoughts that are kinder and non-judgmental? So you ate or drank more than you planned? Here’s what you do. First and most importantly, I hope you enjoyed it! Don’t ruin the experience with guilt. Secondly, don’t blame or shame yourself afterwards. These feelings will get you nowhere except perhaps back in the kitchen eating because you feel badly. Next, realize that a high calorie meal or two is not going to make you fat so don’t freak out. The crucial thing to do is to simply get back to your regular eating and exercise plan the very next meal. Don’t wait until Monday or the next day or after the holidays, start with THE VERY NEXT MEAL.


LIVE IN THE REAL WORLD

I believe in living in the real world which means pizza and beer, birthday cakes, buffets, and celebrations where delicious food and drink is a major part of the event. I call them CEE’s or challenging eating events. They are a part of our lives and always will be. Learn to enjoy them, and then get back to your usual routine. You will find that one or two high calorie meals do not negate all the good you’ve done the rest of the week.

About Lori:
I have been overweight all of my life but 10 years ago I lost 45 pounds and kept them off. It took 2 years to lose the weight but I did it by exercising and eating healthier. At age 55 I am a certified personal fitness instructor and specialize in a gentle approach to weight loss and fitness. My focus is on how we think and how that affects our choices. I got fit and I believe you can too! Visit Lori's website today!

Knocked Up? Knock Yourself Out.

Let me make this clear right away: Pregnant women SHOULD exercise. What is good for you body BEFORE you became pregnant, and what is good for your body AFTER you have a baby, is ALSO good for your body during pregnancy. Unless you get specific medical advice not to exercise from your OB/Gyn, you need to keep moving through pregnancy.

The evidence is not as deep as I would like it to be, but what science we have on exercise and pregnancy indicates the following:
* Reduced health risks for the mother (less chance of gestational diabetes, high blood pressure, etc.)
* Faster, easier childbirth
* Proper weight gain for both mother and baby--neonates of mothers who exercise are generally smaller than those who don't, BUT still in the healthy range.
* Potential behavioral side effects: Calmer babies, less colic, more alert, easier to soothe. These could simply be factors of a less-stressed mother (since she's getting her exercise).

What kinds of exercise can a pregnant woman do? Almost everything she did before she got pregnant. Does an eight-month pregnant pro figure skater really WANT to do that triple-toe-loop? Probably not. But a few rounds around the rink should be fine. On the other hand, if you've never stepped onto the ice,3rd trimester is NOT the time. Walk. Find a pool and splash around in it with your other kids (they'll appreciate the one-on-one Mommy time anyway, since that's ALL about to change!) And as always, CHECK with your doctor.

How much exercise can a pregnant woman do? Again, it depends on her state of fitness before the pregnancy. The general rule of thumb is to work up to the basic federal guidelines of 20-30 minutes most days of the week. If you're already there, don't add beyond your current fitness level.

Still can't get off the couch for the nausea and general "ugh" that pregnancy makes some of us feel? Then just promise me one thing. For the sake of all that is holy, PUT DOWN THE CIGARETTES NOW.

NOW!

No, not after this last puff--NOW!

I honestly believe in a person's right to poison herself. I also believe that if you choose to smoke while pregnant someone should tell you with the greatest love, but in no uncertain terms, you are poisoning your baby. Stop it. Now. Call your local health department and get help.

Enough Yoga, Already!

For those of you who've been following Radiant Fitness for awhile, you've probably noticed that I'm talking more about yoga. We have more yoga classes available. We have personal training, yoga-style available. Yoga, yoga, yoga! What's with all of the yoga?

I love dancing. I love walking. I love water aerobics/shuffleboard/climbing walls/frisbee-with-dog. Anyone, I honestly believe, can find some form of physical activity that she will enjoy. But until the day you fall in love with tennis or karate, in the interim, give yoga a try. Why?

1. Yoga is the total body workout. You stretch, you strengthen muscles, and you elevate your heart rate (you CAN get cardio from yoga--take your pulse after 15-minutes of four-limbed work and see!)

2. Yoga is cheap--cheaper than walking! A good pair of shoes costs $50-80. A yoga mat costs $10. You don't even have to be dressed to do yoga.

3. Yoga is year-round: Indoors in winter, outdoors in summer. Hotel room? Sure. Beach in Mexico--oh, my, yes!

4. Yoga movement begins wherever your body will let it. Yes, the DVD covers always have paper-thin wispy women in white standing on their hands while knotting their legs in pretzel twists. I think this does a disservice to those of us who are sitting in chairs attempting a basic side bend. Whatever your body can do, however, will benefit you.

5. Yoga is a proven stress-relief technique. Stress is the secret enemy in the quest to live a healthy life. Through yoga we learn simple, portable, FREE techniques to alleviate it.

6. Because of its stress-reduction capacity, yoga practice PREVENTS weight gain. When you have an alternative to the blood sugar rush, you don't go eating as many calories.

7. Yoga is joint/bone/age/pregnancy/post-partum/PMS/menopause/knee surgery friendly. All teachers and students of yoga practice mindfulness so that every movement in a flow is deliberate, custom and optimized to your body in its current state.

You may never love yoga as Susan and I do. But until you find your One True Fitness Love, come mess around on the mat with yoga!

Whose Weight Are You Carrying?

Your sister-in-law calls you to complain about her job (and your brother). You know it's going to be a long call, and you open the fridge, staring in, thinking, "Maybe I'll make my grocery list now." Instead, you pull out a fat-free yogurt cup and eat it. What the hey--it's only 80 Calories, right?

You work two hours overtime because it's the end of the fiscal year/quarter/monthly reporting period/weekly quota drive. Dinner is drive-thru. You are "responsible" and order a kid's meal with a diet cola--only 750 Calories (seriously.)

Whose weight are you carrying? Whose stresses stress you out? I know you are a good spouse/friend/colleague/volunteer/person-you-can-rely-on, but what is it costing you?

I'm not suggesting you get a divorce or blow off your children and boss. But for an hour this week, take a long hard look at what drives you to the refrigerator door. What can you end/change/fix? What WILL you end/change/fix?

Update: Down 1.8 lbs this week. I did NOT do all of those things I promised last week (HR monitor/body fat measurement etc). I DID inhale a couple sleeves of thin mints. I DID spend all of my TV time doing cardio (put my little aerobic step out there and went to town!). I'm behind goal by close to two pounds, so I will either revise the goal, lengthen the term of the project, or increase my cardio/strength training. This week, I'm choosing more exercise--it's gorgeous out there!

P.S. -- All new classes starting this week: In Newport at the Kula Center, Radiant Yoga begins (6A Tues/Thurs, 6P Mon). In Richwood: Radiant Yoga starts Thursday at 6p night and new beginning belly dance series start Tuesday night at 6p. If you are going to "walk in" to any classes, send me a quick e-mail and let me know so we have a general head count. Or just show up!

More Confessin'

So last week, I laid out the Grand Plan for my weight loss. This week I am down exactly 0.0 pounds. What happened?

Well, there are two choices here. I could assume that the plan is flawed somehow--that in spite of all science to the contrary, eating 1,000 fewer kcal/day than I burn off does NOT, in fact, cause two pounds of weight loss.

Or I could assume that my execution of the plan is flawed instead.

As a trainer, this is usually the point in the conversation when my client says, "But I did everything right!" and does or does not provide the documentation to prove it. From here it's a short step to the infamous, "I've tried EVERYTHING to lose weight, but it just won't come off."

As a NICE trainer, I sometimes let the whining slide and quietly find a way to tweak the client's workouts to up the caloric burn. I also ask them to check in more frequently between sessions to increase accountability.

But I am not a "nice" trainer when I am the client. I want answers, and I want them now.

Why did I "plateau" this week? Because I did not account for all of the calories I ingested. According to my records, my average daily caloric deficit was 900. But I eyeballed some portions instead of measuring them. I drank fruit juice by the gallon--only 5 kcal per serving, but 40 kcal in the whole 2 liter bottle. By the end of the day, that's 40-60 kcal I didn't write down last week. My tracking program estimates the 1-2 Fiber One bars I eat each day at 120 Calories apiece (and they are really 140). By the end of the day, I've underestimated 100 kcal--and those calories count.

Also, I gave up caffeine (and alcohol) for Lent. I really miss that metabolic boost early in the day from caffeine (but I also don't find myself craving the wine and all of her calories at night)

My physical activity was an estimate based on my RPE (Rate of Perceived Exertion), and so, therefore, completely subjective. This week, I'll strap on my heart rate monitor and actually get a more accurate measure of calories burned. I bet I've been optimistic.

All is not lost--although my weight today is the same as last Sunday's (129.6 lbs) the trend this week has been lower: I've seen 129.4 a couple of times. When weighing daily, minor fluctuations (less than a pound, or two pounds if you REALLY retain water) are to be expected. I may well have burned off a couple pounds of body fat this week. Since I haven't been tracking body fat, however, I can't say for sure.

So---I'll start tracking it! I was at 33% body fat this morning. 1/3 of my body at this moment is fat (the other 2/3 is water, muscle, bone, blood solids, nerve tissue, waste and whatever else is floating around inside the skin). A healthy adult woman really should be around 25% body fat or better. While I will continue to focus on my overall weight, I want to keep an eye on that figure.

So there you have it--I'm staying the course, becoming scrupulously honest with myself and looking for more objective data about my exercise and body composition.

Each Girl Scout Thin Mint cookie is 40 calories. (See, I promised you the entire blog would not be about me!)

Keri's True Confessions

If you are going to be a fitness educator, you had better get used to your body and your lifestyle choices becoming public info. When I'm in the grocery store, people who know me (and a few who don't) look through and comment on what's in the cart. When I'm leading an exercise class, participants notice if I've grown another belly roll. Those of you who've been around me the last couple of months are probably not surprised to learn that when I stepped on the scale this week, I saw my highest weight since shortly after my third son's birth.

It didn't take the scale, of course, to tell me the truth--my "fat" jeans had become the only pair I wear. I've seen pictures. I've been watching the calories go down my throat. I've been watching my feet not moving and the weights not being lifted. But once I saw The Number (132.0), I finally hit my "motivational moment" and am now taking the weight off.

Here's the plan: In order to lose two pounds a week, I must create a caloric deficit of 1,000 kilocalories (or "Calories") a day. I'm following the generally recommended process of reducing my food intake by 500 kcal/day and increasing my physical activity by 500 kcal a day.

Every day I weigh myself and record the weight (in the last five days I've come down 1.4 pounds--right on target). I have mapped out my weight targets over the next 70 days and each day I compare to see if I'm on track.

Every day I record every single bite I eat and every minute of exercise in an old software program called LifeForm. You can do the same thing at www.Sparkpeople.com or www.FitDay.com or many other free sites.

I have increased my fluid intake to 2.25 or 2.5 L a day (an entire bottle of Diet Ocean Spray Cranberry Juice plus 1 C of milk plus whatever else). For Lent I'm giving up caffeine (my rapid weight gain coincided with drinking caffeinated beverages again) and alcohol (my desire for that evening glass of wine also increased at the same rate I drank caffeine and gained weight . . . kind of obvious in retrospect, isn't it?)

I am consciously focusing on eating more produce and protein and reducing "white" foods (refined flour, added sugar, added salt) from my diet. Breakfast this morning was scrambled eggs with one egg, two egg substitutes, a bell pepper and 1/2 onion chopped. I chased it with a chewy fiber bar. I was stuffed at only 300 kcal.

If I hit the end of the day and I've got less than a 1,000 calorie deficit, I have to "earn" that next cheese stick or apple with ten more minutes of cardio/weight lifting. The aerobic step is in front of the TV and the aerobic slide (a trend which never took off, but which I love) is off to the side.

That's my plan. It's basic, nothing fancy or magic. Food in will equal 1K Cal/day less than food out. I'll let you know how it goes now and again--but feel free to check in and ask. My body and yours works essentially the same way (and our heads play the same mind-games), which is why community support is one of the secret weapons of weight loss.

By the way: I will get to count teaching the next series of Belly Dance classes towards my cardio every Tuesday night. Sign up now for classes starting March 10 and come sweat with me.

OH! And Tuesday night is Mardi Gras at Belly Dance Fitness, 1070 Richwood Rd, Walton. Drop in at 7p for only $5 rather than the usual $12. It's a great night to give it a try!

Here Comes the Sun!

New Year's Day (and its resolutions) has come and gone. We've been snowed under, blown down and washed out. But the sun is up this morning, and you can almost feel the new energy soak in to your skin, can't you?

Truth be told, January 1 is a horrible time to start making life changes. In the natural cycle we should be hibernating, conserving energy, resting, readying ourselves for this time--the coming of spring and the lengthening of days.

So spend this day looking forward: Decide again for yourself how you want the next 12 months to be, and figure out what you need to do in order to live the life you want.

I need to move more--the time for hibernation is past. I need to eat more green and less white. I need more dance, more time with live people (not that I don't love you, facebook friends!), more time in the sunshine. How about you? What do you need?

(If what you need is yoga, Radiant Yoga is ready! We're adding three new classes in March and have created a punch-card pass so that you can attend any class you want and save money. Order your pass today!)

Big Butt? Big "But."

"But" is a dangerous word.

It begins every excuse, every barrier people create in order to avoid working out.

"But I don't have the time."

We each get 168 hours per week. If you work two full-time jobs and sleep eight hours each night, you still have 32 hours a week to schedule in what is important -- including some exercise.

"But I'm just too tired."

Exercise helps you sleep better and creates energy: People who exercise "zone out" less often and take fewer, shorter naps. They concentrate better and are more productive. If you are frequently exhausted, consult your doctor to eliminate medical problems. Then examine your lifestyle to see where you can fit a couple of 10-minute walks each day.

"But exercise is uncomfortable -- and I hate sweat."

If your heart pounds too hard while you are walking, slow down to keep going. After all, the discomfort of a fast heart rate is easier to fix than the pain of a heart attack. As for sweat -- consider it bathing from the inside out. Sweat is, at worst, a minor logistical problem, solved with showers, diaper wipes in a desk drawer, a tube of foundation in a purse or a change of clothes in the trunk of your car. A stroke, on the other hand, has no quick fix.

"But I've tried everything to lose weight. I just don't see the point anymore."

The despair inherent in this excuse comes from a sense of losing control over our bodies and lives. Instead of focusing on controlling and changing your body, it may be time to change your mind. When you approach weight loss as a war, you battle yourself, and therefore can never win. Instead of starving, melting or burning your body away, therefore, try giving it what it needs and deserves: Great food. Lots of movement. Water. Sleep. Love.

Your enemy is not your butt, but your but. So get off it and honor, treat and bless yourself with exercise.

P.S. Check out the schedule at www.RadiantFitness.com. Starting end of February, beginning of March, we have several new classes and room for you in some old favorites.

Stretching FAQ

I never stretch. Why bother?
Stretching makes you younger! Stretching helps keep your heart healthy, your blood pressure down, your mind sharp, your temper cool, and helps you lose weight by balancing your stress hormones.

Yes, Ma’am! But what stretches should I do?
You should stretch your spinal column, your legs and your shoulder girdle/neck area every day. There are dozens of ways to stretch these muscles, but the basic technique is the same: Move to the point of resistance (NOT pain), take a deep breath, and melt into the stretch as you exhale. Continue to breathe as you hold the stretch for about 30 seconds.

Wait a second . . . did you say “every day?” Who has time for that?
You do. You can stretch your entire body in as little as five minutes a day, and it’ll do you a world of good. Five minutes at bedtime can mean the difference between 8 hours of solid, healthy sleep or a night of tossing, turning and battering your pillows in an effort to get comfortable—now who has time for that?

I’m sorry, but I just can’t abide sitting around doing nothing!
Yeah, it seems like that, doesn’t it—which is why people injure themselves when they stretch: They bounce and jounce because they are antsy or because they learned “old school” stretch techniques. Some force themselves to stretch as far as they can reach. Overstretching causes your muscles to retract reflexively in order to protect themselves. This reflex tears the muscle. Doing it wrong in order to be “doing something” will leave you worse off than before.

Fine, so I should stretch. But I’m not getting a skimpy top and a yoga mat . . .
Stretching is the cheapest of the fitness modalities—the only requirement is that your clothes not get in your way (so if you are at home, just take ‘em off!) No shoes, no tools necessary. You can stretch at your desk, at your table, in front of your TV, while lying in bed. As long as you move slowly and melt into the stretches, you won’t injure yourself. At the end of the day or at the end of exercise is best—warm muscles, like warm taffy, stretch better. Cold muscles (like cold, hard taffy) can tear.

(P.S.--FREE chair-based yoga/stretching today in Walton at the Senior Center, 9:30a, 40 N Main St. And no, you do not have to be a "senior" to come!)

Goal weights

His Royal Highness, Bob Greene (you know, Oprah's Bob) said on Oprah's show a couple weeks ago that the problem with goal weights is that (a) you either never reach them or (b) when you DO reach them, you don't get the love/acceptance/accolades/new job/whatever you were looking for.

So I'm thinking and thinking and thinking about this. My goal weight (that I have not seen in six years) is 112--easily 15 pounds lighter than I am at the moment. I know I could hit it in six to seven dedicated weeks. I've known that for a year. Every so often I say to myself, "This is it! This will be the six-week hard-core flat-out period!" and I will get it done, for once and for all.

But--there it is, and it's so obvious that I want to slap myself on the forehead. There is no once and for all. When I was at 112, I didn't get a pass on sweating. I didn't get to stock my fridge with cheesecake and wine and go gallivanting to Monte Carlo on an all-you-can-eat cruise. I know it, I preach it, I teach it.

But we "fitness pros" are no different from you "civilians." Our bodies follow the same energy principles. Our minds play the same head games (and often more--many people come into this field because they know first-hand the crises excess weight can create). Once again, it's time for me to get over my "once and for all" thinking and move on. Literally.

What about you? What is the fantasy you need to acknowledge about your goal weight?

What is the Minimal Necessary?

A writer who teaches writing for writers recommends that we set our daily writing goal at 100 words per day. That's about 3-5 sentences (two, if you tend towards lengthy run-on sentences as I have been known to do). He points out that once you have settled in to achieve this teeny-weeny goal, you almost always do a little bit more.

It's a brain game, a trick. The Discipline Freak within me scoffs and says, "There is no teeny-weeny goal, there is only the Right Thing To Do."

The Realist within me, however, knows better. When you tell yourself, "I will eat half of a banana today and get one serving of fruit," you eat the whole banana (2 servings. YAY!) When you tell yourself, "I will walk down to the end of the driveway and back," you go out on the street and walk another half mile.

So make teeny-weeny goals this week--goals that are SO stupid-easy you simply cannot justify not attempting them, not even to yourself. "I will shake it to one Justin Timberlake song!" "I will do one push-up against the wall."

What will your teeny goal be? Post it in the comments. Come on, play the brain game. After all, games are fun!

P.S. You still have time to sign up for the series of Belly Dance 101. And Belly Dance Fitness is also a walk-in class. So shake off the frost and join us!

PPS: Join and "friend" me. You can also join the Radiant Fitness, LLC group. Class members in NKY may also friend Richwood Presbyterian Church. It's quick, easy, spam-free way to keep up with all of our goings-on!

Is the Bloom off the Rose?

It is week two-point-five of 2008. How are you doing?

It doesn't take long to lose the momentum, does it? Even though the gyms are still buying TV ad space, the February magazines are coming onto the store shelves, covered in pink and red hearts, and the next candy holiday is already looming.

The credit card statements are in--and they are every bit as bad as we feared. Tax software is on the store endcaps. Finally, finally we are writing 2009 on our checks instead of 2008 (though I won't get the hang of that until April, at least).

Has the energy fizzled yet? If not, that's great. Keep on keepin' on!

If so, consider whether a resolution was what you needed in the first place. Have you promised yourself major, radical change for 2009? Was that reasonable? Do you have the tools to meet your goals? Does anyone else know (or care about) what you have planned for this year?

If "no" is the answer to any of those questions, take stock now what you need and what you have. E-mail a friend (or, if you are really brave, post it in your facebook status bar) about your renewed commitment to yourself.

12 days is too soon to give up on yourself. Dust off, pick up, and take a flight of stairs. Twice.

Are You in Alignment?

Are You In Alignment?

In the world of yoga instructors, chiropractors and bodywork professionals, "alignment" is a really big deal. When knees twist, shoulders over-rotate and hips pop we get clients in pain.

In emotional and mental terms, being out of alignment means investing energy in tasks and causes that do not support our personal values. You know what your priorities are--family, career growth, spiritual community, causes that speak to your heart. Are these the areas of your life where you spend your time? Instead of working with animal rescue, are you busy taking care of your neighbor's yard? Instead of proposing new ideas to your supervisor, are you knee-deep in a desk full of paperwork chaos? This gap between what feeds your spirit and what eats it away creates a pain every bit as hurtful as that "bum" knee.

When your rotator cuff tears, you go to the doctor. When your heart hurts, ask someone for help. If you are out of alignment you can make choices, big and small, to move back to where and who you are meant to be.

Happy New Year

Out with the old . . .
How did you do? Did you gain the Horrible Holiday Pound (or any of its friends?)

If not--congratulations! Great job keeping track of what you ate this holiday season, and finding time to get some exercise.

If so, then . . .

In with the new!

Today, and every day, is an opportunity to begin again. My New Year wish for you is that everything that comes into your life nourishes you physically, mentally, spiritually. I hope that you also succeed at letting go of those things (clutter, obligations, pounds of fat) that weigh and wear you down.

I raise a glass of sugar-free cranberry juice in a toast to all of you!