You 3.0

Now that we are coming off the holiday party merry-go-round, it is time to face the year ahead. 2009 already promises to be a year of big things with the inauguration of our new President and the economic changes ( challenges) we are faced with. On a more personal level, a new year also brings other major life changes such as : new marriages (and new singlehood) , new children, new careers and new addresses.  The list goes on! Yet, wouldn't it be great if this year could also be the beginning of a better you? A YOU 3.0, if you will. Instead of making the same habitual resolutions that inevitably get broken, why not try something more attainable like, being yourself only better. After all, it's much easier to make small tweaks to life than to set yourself up for failure with a life overhaul. 

*Here are some tips on being YOU 3.o: 

• Try something new and challenging 
  
• Learn something new
  
• Go some place new 
• Seek new perspective on old problems

Let's put that into practice with our diet and exercise, shall we? First the facts: On average, Americans tend to gain between 5 and 7 pounds over the holiday season. Blame it on cold weather comfort foods, the calorie-rich holiday fare and the surplus of alcohol we consumed all in the name of celebrating. Instead of berating yourself and reaching for diet pills or ridiculous liquid fasts, here are some low calorie and healthy options to try:

1. In order to control your own calories and ingredients, cook at home more. This is a money saver and serves as family bonding time as well.
2. Know proper portions with helpful dinnerware like the portionplate
3. Eat the vegetables FIRST.
4. If you eat 3 meals per day, replace one meal with a  colorful salad of mostly dark leafy, greens.
5. Stay satisfied between meals and ensure nutrient absorption by choosing from the list healthy fats and lean proteins to add to each meal. 
   
6. If you eat 5 small meals per day, add one serving of fruit and veggies to each meal.
   
7. Go vegetarian for one day per week.
8. Drink. More. Water. ( tea, flavored water, and calorie free fruit juices count).
9. For added motivation, do all of this with a friend or family member.

*Now on to exercise. It's time to shake things up and try harder! Try harder to carve out space for your peace of mind, try harder to challenge yourself. Like our minds, our bodies are efficient organisms that eventually adapt to the stress and work they are given. If you've noticed that your old exercise routine or diet tricks no longer yield visible results, then you're familiar with this adaptation. 

*Here are some ways you can challenge yourself and see greater fitness gains:

1. Try a new class that revs up your heart rate or soothes your spirit. 
2. Sign up for a race. A race can be just the motivation and goal you need to stay focused on your exercise regimen. Increase the fun factor with a destination race.
3. Use the great outdoors as your training ground. Yeah it's cold but skiing, snowboarding, trail running and snowshoeing are all fun winter activities that can increase your fitness level.
4. Start an indoor workout group among friends. Whether you hire a trainer to instruct you and your friends or you pop in the latest exercise DVD, you can get fit while having a blast with your pals.
5. Meditate. Whether you pray, design your own mantra, or practice through poses meditation has been proven to: Lower inflammation, lower stress levels, increase mental clarity, and improve a sense of well-being.

You can choose one or more of the aforementioned tips to help you on your way just remember the goal is to be you but better. You are okay!

You sexy beast!

So we are already halfway through January of 2009 and some of us are just coming down off the holiday high. Did you make the most of time with your family and friends? Let's hope so because if you're like most, you have somethings to undo this winter. The worst thing you can do is beat yourself up. Listen, we over-indulge, it happened, get back on the horse. How do you that? One day, week and month at a time. Start by resolving to be a little bit kinder to yourself. Today I challenge you to stop the mental reel of self criticism and replace it with something complimentary.  Then replace it with another compliment for every day this week. Have fun making a mantra out of them and repeat as many times throughout the day/week as you can!