Posts tagged ‘motivation’

February 20, 2014

MOTIVATE THE MIND AND THE BODY WILL FOLLOW

l blog 5First understand that anything in this article is by no means a judgment , a mocking of others, or meant to show myself in a “know it all” light.
This is more of a been there – done that…A learned it, lived it kind of thing, an educated awareness and profound aha .
An observation of loved ones and an empathy of the people I coach that want nothing more to finally do everything they want to do .
This year I’ve adopted a saying “getting your mind right will make everything all right. ”
And I do mean everything .

If you are new to this , this first part may not sound like you ( because you are not even equipped with the how-to basics yet) so pay extra attention for the not-so-hidden tips of staying on track.

So check this scenario:
New Year’s Day … The last two weeks you’ve ate and drank all you wanted, because that was the LAST time you would ever taste your beloved favorite foods and cocktails. Ever again. EVER.
Eating that much in a small amount of time is highly NOT recommended for many reasons. Note, however, that you ate 3 times as much as normal because you needed to get it out of your system or out of the house or whatever other excuse you’ve told yourself to feed your indulgence . We will get more into that later .
On with the scenario ….
You are fully equipped this year
You’ve got your goal list , and your healthy food shopping list.
You may even have a whole months meal plan . Yay you !!!
You’ve cleaned out your cupboards , drawers , car and office of any temptation that can send you into the spiraling depths of “diet hell “.
And oh that’s right you have learned your new terminology of “eating healthy” not “dieting” . Awesome (no seriously , awesome 😉 )
You’ve purchased your gym membership, put in the treadmill, or purchased the latest greatest DVD workout system .
Oh and you’ll need an accountability partner . Get on that phone ASAP !
Or heck even an accountability group . Because this year you are doing this thing!!
Maybe if you’re able you have invested in a coach or personal trainer .. Perfect

So goal list , healthy food , workout plan , accountability partner .
Check, check, and check !!
And an attitude to rock the house. Oh hell yeah!
Day 1…day 5…day 7…
You have not cheated once , even though Judy from the office brought the yummy holiday cookie remnants.
You notice a lighter feeling in your belly a pep in your step and hey maybe even a couple pounds lost .
You are actually going to do this this year and it takes 21 days to build a habit so you are well on your way .
Day 8 ..Monday morning
“Ahh another grueling work week start . I just need some more sleep…” *Alarm clock snooze* “I’ll get my workout in after work .”
Evening comes. You’re tired. No gym today but DEFINITELY tomorrow. .
“Which is not so bad because my book said 80% if my healthy success is in the kitchen . No problem , I got this .”
Friday night .. Facebook notice. ., office party , Bfs birthday bash, or “well it’s the weekend.”
“OMG ! I forgot about that , how can I be social and not eat drink or indulge , how can I not go ? What will people think!?”
Saturday night comes. You are going to a party. Maybe your still equipped , and coach says “Eat your selected food before you go ” or “bring it with you ” .
Ok, great .

—-The Party—-
Friend number 1 : Can I get you a drink. ?

You : Nope I’m good (phew dodged that bullet )

Friend 2 : Ok so you are NOT drinking because of some new silly life style change? Yeah ok you’ll last. ( Maybe saying the second part under their breath as they walk away)

Friend 3 :Here I bought you a drink . Yeah, I know you are trying “really hard” this year , but one won’t hurt .
You: Yeah one won’t hurt . I can even probably do 2 and be fine .
(Back on the horse tomorrow . No problem for me)

3 drinks in , the table food of fried yummies calls your name . Every couple mins in fact .
I’ll just indulge, just this time . Sunday morning hangover and gut wrenched . No gym today !! Start again on Monday. Cuz well that’s when the starting over has to happen . Right ?

Your next week is full of ups and downs. You’ve gained back the few pounds you’ve lost . And your motivation is down. “Oh hell what’s the sense it never works .. Nothing I ever do and I’ve tried everything . I’ll try again next New Years. Bring on the pizza and beer !”
Scenario over. Alright so here’s what your missing .
Did you remember to tell your brain !???

It sounds crazy because we automatically think that because we have stated a goal , resolution or whatever that our brains must automatically fall in line .

Right ?

Wrong .

Our Brains actually automate to whats easiest , whats comfortable , what is already routine .

The Brain needs to be not only well informed of your new intentions, but “conditioned ” in your new lifestyle thinking.

IF , that is, you really want to be successful.

Especially in a result of life long change and stick-to-itveness.

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This must be decided , first and foremost .

Referring to the reasons WHY you started will always bring you back to something stronger than “I just want to lose weight”.

Do you want to feel amazing ? Alive ? Energetic ? Do you want to be around longer for your spouse, kids or grandkids ? Do you want to feel better to do your job ? Do you want to feel sexy in your little black dress or favorite lingerie ? Maybe you want the ex and his new found gf to take notice ? (Hey no judgment here, I’m a big fan of whatever it takes to get the job done ) .

That is why it’s YOUR “why” and no one else’s. It’s whatever appeals to you .

Just make sure it is strong enough to beat your snooze button or beloved chocolate cake.

Stop thinking of terms of “sacrifice ” . The minute our bodies think of what we are “giving up ” is the minute the sense of defeat has started to set in.

Giving up your favorite foods, your extra sleep, your tv time or time out with friends. Your body will think of all this as pain and kick it to the curb ASAP .

(If you want to know more about the pain/ pleasure concept in regards to your goals, please refer to Awaken the giant by Tony Robbins)

Instead of convincing yourself that you are suffering, think of all the new things you will explore and experience . The new found energy , confidence, and overall feeling of health you will be getting . Eventually your food preferences will change and you will look forward to exercise . True story !!

And remember “not now ” does not mean “not ever ” . finding your food balance and treat/cheat time comes with the territory. 80/20 rule , “eat to live not live to eat ” and all that .

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Progress not perfection has kept me going more times than I can count.(this coming from a serial perfectionist )

Many people will purchase a workout program or a nutrition plan and not keep going because it is seemingly too hard .

I still am not great at push ups, stink at running and it took me at least a year to understand the complete choreography to a Turbofire round.

What’s important is that I go farther , add on more or keep trying .

If you need, take small steps in reference to your eating as well .

Eliminate soda and increase your water intake.

Decrease processed foods and intro more whole foods . Eat at your favorite takeout once a month instead of once a week.

Cutting everything out all at once can send you right into sacrifice mode. Just be mindful to an increase of positive changes .

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STOP WITH THE EXCUSES !!!

We all have the same 24 hours . We all have challenges within those hours .

For every excuse there is a valid response as to why your excuse is invalid .

Remember that default response of your brain ?

Your excuse will just feed its need to do what is easiest , sometimes the only answer is to push yourself .

Your body and your brain will thank you later .

Turnin your health and fitness into a priority . You will make time instead of look to find time .

Say ” I must ” instead of ” I should”

Thank you for reading my blog!

Laure Strough Smith

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December 30, 2013

Confessions of a slacker!

Hey HH fans, Danielle here. And I have a confession to make…I am a closet slacker. WHAT?! The woman who does it all? YES! But not intentionally! I missed a few weeks blogging here on our HH blog, and then it turned into habit for me to NOT blog, until Marzia reminded me, um, hey, Danielle, where is your blog. So, there I said it…you heard it here first. I AM NOT PERFECT. Let’s talk a little bit more about that. 

You might follow my journey here, or you might also follow me on my own Facebook page, http://facebook.com/fitandfunkywithdanielle. You see me as the girl with the abs or the girl who works out on stage with Shaun T. You see me as the INSANITY Master Trainer who films the INSANITY rounds and travels the country certifying people. You see me as the Beachbody Coach who ranked #5 in the company and quit her teaching job all while being the mother of two girls. You see my Instagram workout videos and think…wow, she is so perfect and that comes so easy and, and and and…. I know…I get messages from you all the time. But I am here to tell you, yet again, I am not perfect. It isn’t always easy. My hair isn’t always brushed. Sometimes I don’t shower all day after a workout. I burn dinner, and yell at people in traffic who drive too slow. My laundry isn’t always done, my bed isn’t always made, and sometimes I choose the drive through over a home cooked meal for my children. Sometimes I modify my workouts, or even skip one. Sometimes I eat a brownie or three, and sometimes I have a glass of wine. I have fat days, bad hair days, and days where I do not feel successful. 

 

But guess what….life isn’t about perfection its about balance. Its about doing what you love and loving what you do. Its about knowing that there is no such thing as perfect. Its knowing that when you kiss your kids good night and tell them you love them, that you mean it, and they know it. Its about knowing that you did your best because your best is all you can do. Its about knowing when to say I am sorry and when to take ownership for slacking. When Marzia asked me about the blog, I didn’t make up a half truth. I was honest….I told her, hey I forgot. And I am sorry. And moving forward I will be better. Gosh, why can’t it always be that simple? But it can be….let’s practice that. 

I WILL BE BETTER

Because each day is a chance to get things right, do them better, and be the best you that you can be. 

Cheers to 2014…the year in which WE WILL BE BETTER! Image

 

December 26, 2013

MY WISH FOR YOU

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In thinking all of the topics and subjects I could write about. Health and wellness , holidays , tips and how to’s ?
I asked myself this question:

If I had just one chance to write about one thing , and it was my only opprtunity to have a voice and to help change lives, what would it be?

My Wish , For you

For you, I wish:
That you choose to be happy, decide to be healthy , to experience inspiration and be motivated. To find your purpose and live with passion. To determine your own destiny and keep your faith . To love and be loved .
But most of all I hope you decide to make a difference.

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I’m glad to see that “paying it forward ” is increasing in popularity . It’s becoming not just a trend but a lifestyle. However, I can’t help wishing for more .
More acts of kindness that are not just “random”. More Love,kindness and consideration in our thoughts,speech and actions .

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What If ?
What if you helped 10 people and they helped 10 people and they helped 10 more ? What if the ripple effect flows into the next generation ? Just imagine possibility . I just love possibility . Don’t you?

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If you are a parent concerned about giving your children a better place to Live. It starts with us .
And IF it just stops ? It won’t.. but If ?
YOU will have made a difference In someones life somewhere .
You dont have extra money ,But you have time to give ? You dont have time ,but have extra money ? Maybe you dont have either .I get that. But do you have a kind word ? a sentiment ? a smile ?

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You may say . I have my OWN problems ! Who is going to help me ? You have sadness,frustration and life challenges. I get that too.

I promise , if we focus on love, kindness and gratitude: Your heart wil be full . Recoveries will come swiftly and softly .
Just .. can’t …. find it in yourself ?
Surround yourself with people that you are inspired by . Take some time to attend charity events or community celebration. There is usually an abundance and overflow of giving and goodness in people . Soak in the greatness of others . Flood your social media sites with motivation and weed out negativity . Find mentors, coaches or enlist like-minded friends .

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Resolution season is right around the corner . If you make just one, let it be this:
May you go forth this year and years to follow ,
In love, peace ,happiness and hope
In joy,kindness and faith ,
In empathy and compassion.
And then pay it forward .
My wish , for you

Laurie Strough Smith

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Disclaimer: Images used are not my own.

Looking to get healthier this year ? http://www.smithsgetfit.com
Need daily Inspiration ? find me on Face book at Red Inspiring https://www.facebook.com/pages/RED-Inspiring/236185813076366
http://www.Redinspiring.com coming soon!!! wish

December 6, 2013

MEET OUR DECEMBER COVERGIRL FAN WINNER!!

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Last month we had a social media contest for our Healthy Housewives fans. We asked the fans to write in and tell us why we should choose them to be on our Healthy Housewives magazine cover. They had to have a high res image that we can use to be our cover. We had a ton of entries with women from all over the world that shared their stories and sent pictures, we were so overwhelmed on who to pick.

 

After a week of rereading and looking at which candidate would be the next cover girl, we decide on 2 women. Then we changed our entire 2014 year, to the year of fans. Without the fans, we wouldn’t be here. So, for 2014 we are picking 12 women to grace our cover. If you want to share your story and send in hi-res images that you would like to be featured as our cover, please email covergirl@healthyhousewives.com. We would love to hear from you!

 

Let me introduce our December covergirl Laurie Strough Smith. She is inspiring women out there with her positive attitude. She is over forty, fit, and raising five kids! Go Laurie!

 

Meet Laurie:

http://www.healthyhousewives.com/testimonial21.html

 

Her video:

https://www.youtube.com/watch?v=vUdcdQTNMxg&feature=c4-overview&list=UUqDn2t3viH7Vn7uzB7jFl3A

 

We can’t wait to hear from you!

Marzia Prince

Creator of Healthy Housewives

November 27, 2013

Holistic Holiday Nourishment

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‘Tis the season to pick up an inspiring, captivating book about 100 successful, goal-oriented women who overcome hurtful, heartbreaking and, in my case, life-threatening obstacles to achieve their personal and professional goals. Aspiring toward a position of influence is the driving force behind most young ladies who compete in pageants. In chapter 45 of the new book, Real Talk, Real Women, I discuss the ups and downs of competition and how entering a stressful environment with a foundation of self-esteem and confidence is imperative. Without first defining who you are and what you stand for, competition can consume you like a hungry lion, without mercy.

ImageLearning how to properly nourish my body propelled me into a healthier level of, well… life, quicker than I could say, “super foods!” I’ve never looked back.  Now, although I’m still fine-tuning my internal domestic goddess status, I enjoy creating healthy alternatives to some recipes. With a little creativity, I think I’ve created a good mix of healthy and favorite holiday fare for my family. Here are two dishes I’ll be making this Thanksgiving, and I’d like to share them with you. Tweet me @LaceyWPruett and let me know how yours turn out. It’ll be like we’re celebrating Thanksgiving together, from a far.

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Roasted Cauliflower with Fresh Herbs and Parmesan 

Ingredients

            12 cups cauliflower florets (about 2 heads)

            1 1/2 tablespoons olive oil

            1 tablespoon chopped fresh parsley

            2 teaspoons chopped fresh thyme

            2 teaspoons chopped fresh tarragon

            3 garlic cloves, minced

            1/4 cup (1 ounce) grated fresh Parmesan cheese

            2 tablespoons fresh lemon juice

            1/2 teaspoon salt

            1/4 teaspoon pepper

Preparation

Preheat oven to 450°.

Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

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Roasted Brussels Sprouts with Apples

Ingredients

            1/2 cup diced apple

            8 ounces Brussels sprouts, trimmed and quartered

            2 tablespoons apple cider

            2 teaspoons olive oil

            1 teaspoon minced fresh thyme

            1/4 teaspoon salt

            1/8 teaspoon freshly ground black pepper

Preparation

1. Preheat oven to 375°.

2. Combine apple and Brussels sprouts in an 11 x 7–inch baking dish. Add apple cider, olive oil, minced fresh thyme, salt, and freshly ground black pepper; toss well. Bake at 375° for 25 minutes or until sprouts are tender.

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On stage during swimsuit competition at the 2012 Mrs. United States Pageant in Las Vegas, NV.

It wasn’t until I ran for Mrs. Texas United States title that I felt I was a healthy pageant competitor. I guess it worked to, because I won the title on my first try, and went on to place 4th runner up at the Mrs. United States pageant. Learning to nourish my body, mind, and spirit is probably my greatest educational experience to date, as without it, I may not be alive. This was the motivation behind obtaining my certification as a holistic wellness coach. I want to continue helping other young women understand the importance of looking inward to achieve overall beauty and success. It was also my main motivation behind leaving my 12-year corporate career to pursue a full-time career as a spokesperson for health and wellness. Now, I joyfully remind people that: “Nothing tastes as good as being healthy feels.” It’s not that food is the enemy, but in a world consumed by emotional eating and corrupt body image, it’s a kind reminder that no food item can fill an emotional void or need. Being mindful of this fact is one of the healthiest ways to celebrate the holiday season.

For more about my story and perspective on the healthy side of competition, check out the book at http://www.realtalkrealwomen.net/lacey-pruett/ and order your own copy this December on Amazon.com. Pre-sale opportunities and digital copies are available now at the link above.  Happy healthy holidays! Lacey

September 10, 2013

Dare to Be!

Image“I dare you.” Your 11-year old self still cringes at the sound of those three words. Or is it just me? It was definitely popular around South-Central Texas in the late 1980s to taunt friends and enemies alike with challenges, most of which I took, and from which I endured bruises, scrapes, and two rounds of stitches (that I can recall.) Then, as a teenager, the game “Truth or Dare” made its rounds at the parties I attended, and within my social circles. Oh, don’t gasp with innocence, you know you participated that one time. I digress… 

By the time I was in college, I got really good at being a dare-devil. I started the dancing on the dance floor. I wore yellow when everyone else was in black. I ran long-distances when everyone else slept in. Once I applied for a scholarship that marketed only to a specific race, of which I was not, simply to take a stand for equality–true equality. Basically, if you told me I couldn’t do something, I wanted to do it even more. And I did. Thankfully, I survived. 
 
As an adult, I recall taking less risks. The older I got, the less I challenged myself to step outside of my comfort zone. When did I lose my edge? Sure, maturity took care of some of it (e.g.; no more shot games of any kind. Period. Oh, and racing across a football field in your PJs (shorts and tank top) with your girlfriends on a snowy day isn’t cool anymore either), but a friendly challenge between you and your spouse, coworkers, friends, or even just challenging yourself every so often, reminds you that you’re alive. As long as you’re not harming yourself or others, get after it! For additional fun, grab a dare-devil buddy to dive in with you. 
 
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My niece decided on her own that the time was right (and she was tough enough) to get her ears pierced. She faced her fear, and now she sparkles even brighter than before with added confidence (and bling.) 
 
Folks, I think it’s time to bring back the “I dare you.” Perhaps, we can bring back the “I double-dog dare you.” (Who’s subconscious just recalled the movie, The Christmas Story?) What’s on your bucket list? What project are you going to finish before the end of the year? What race will you enter this fall? What karaoke song are you signing up for? Take the plunge! You weren’t born to sit on the sidelines and observe your life away. Get in the game! Face your fears! Challenge yourself to be comfortably uncomfortable! Go ahead… I dare ya! –Lacey Pruett 
August 31, 2013

GETTING BORED OF YOUR REGULAR WORKOUT ROUTINE?

Changing things up with TRX

Changing things up with TRX

We have all been there before. So excited for a new workout routine or a new fitness instructor that motivates us, before you know it you are bored and there is no more inspiration or motivation to get us excited anymore. Now it is a chore. We are bored. We have check out and give a half-ass job. Trust me, as a fitness professional, I have been there and done that in my journey of fitness.

When I first started out in fitness world, I was doing step class and running for a few years. Then I moved to circuit training and bootcamps for another few years, and my longest commitment to fitness was  bodybuilding. I did that for about 6 years. It got to the point where if I had to section off another body part and go through the heavy lifting exercises, I was going to throw the weight across the weight room. I was mentally checked out. It did not nurture my fitness soul anymore. I had to find another way to workout that got me excited like a kid a Christmas, and that is what I did. I discovered TRX and Barre classes.

If you have been following me awhile on my social media, you have noticed I have changed my workout routines and the way I train. My new challenges are TRX and Barre classes. Now let me say this, back in my bodybuilding days I would have turned my head at both of these and not given it a second chance. Now, I am addicted and crave to learn everything possible about these 2 types of training techniques. I fell in the love with both of these today that I am getting certified in both TRX and Barre. My goal is to be a TRX Master trainer and a certified Barre instructor. As of today, I have 4 TRX certifications and 2 more on the books and have my VBarre certification at the end of September.

After the past 8 months of changing my workout routine, I noticed my body has changed. I am a lot leaner. My core strength and little muscle groups are a lot stronger. My overall physique has changed more into a leaner dancer body. I have to say that I really do love my new physique look. When I first started TRX, I could barley do a plank in the TRX suspension system for a minute but I could do a 500 lbs. leg press 5 sets and 5 reps. What is wrong with that? I could lift heavy from all my body building/powerlifting but I couldn’t suspend my own body weight using my core? I was isolating my muscles and was strong with all my large muscle groups, but not strong with my own body weight and my little muscle groups. I knew I have to change my workouts. It challenged me to be better at it. Here is am 8 months later, leaner and stronger than I have ever been before.

The point of my blog is that if you are not motivated my what you are doing now, change it! it doesn’t have to be TRX or Barre (even though I encourage you to try them! :-D). Pick something new and challenging that will excite you! Variety is the spice of life!

Marzia

July 24, 2013

Be Raw, Y’all!

ImageOk, so I confess that I am not a full-time raw foodie; however, I dabble in the lifestyle every so often. Raw foods are some of the most nutrient dense choices and beneficial nourishment  options available. Some would say that raw foods are what we were intended to eat… others, however, prefer to cook what they eat. Whatever your preference, I challenge you to try some of these raw recipes and experience the benefits—if only temporarily—of raw foods. Why would you do that? 

ImageA raw foods diet is made up of fresh, whole, unrefined, living, plant-based foods: fruits, vegetables, leafy greens, nuts, and seeds, which are consumed in their natural state, without cooking or steaming. Contrary to popular belief, a person consuming a raw food diet draws enough daily calories from fruits, which are high in calories, along with liberal amounts of vegetables for their high mineral content, and small amounts of nuts and seeds.

ImagePeople who adopt this diet are often referred to as “raw fooders” or “raw vegans” (or in my case, when I am practicing this style of nourishment, “weird.”) Hey, you’re not really living unless you’re called “weird” or “odd” once in your life, right? Other benefits of taking this nutritional road less traveled (especially in America, where more than one-third of U.S. adults (35.7%) are obese and where 23.9 million children ages 2 to 19 are overweight or obese) include cleansing your internal organs.

How’s your liver these days? Have you checked in with your colon? If you’re experiencing any gastrointestinal issues, skin imperfections, exhaustion, or unexplained moodiness, your internal systems may be gasping and working overtime, trying to wash themselves of toxic gunk left over from the standard American diet. (Abbreviated to the S.A.D. diet by some) By consuming more raw foods, you basically eliminate any constipation or other “plumbing issues” you might be experiencing. You also reduce toxic build up because everything you consume now takes under 24 hours or less, to travel through your body and deliver nourishment appropriately.

Scared to take the raw plunge because you’re an athlete and you need your energy? You might like to know that athletes can perform successfully at an elite level by following a raw food diet. James Southwood, international kickboxing champion, Brendan Brazier, Canadian professional triathlete and Kenneth G. Williams, third at the Natural Mr. Olympia are all raw food practitioners. Likewise, Suzanna Strachan admittedly leads a vegan lifestyle of 75-90% raw and has demonstrated extreme athleticism in Ms. Fitness competitions and ex-model Carol Alt convinced her Russian hockey star husband Alexei Yashin to go raw. Apparently adding more raw foods to his diet increased his athletic performance!

Surely, you’re intrigued to give it a try. Think about it this way:

  1. You save time by not cooking
  2. You experience an inexpensive detoxification process
  3. You can make it a spiritual experience with prayer and fasting (consuming fruits and vegetables only)

In closing, here is a favorite Raw recipe to try—especially for you pizza-lovers. (Compliments of www.youngandraw.com)

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 Garden Veggie Crust

2 Local Red Bell Pepper

1 Small Sweet Yellow Onion

2 small Yellow Squash

4 Garden Carrots

2  Cups Sunflower Seeds

1 tsp. Paprika

1/2 tsp. Coriander

1/2 tsp. Cumin

1/2 tsp. Himalayan Salt

Instructions: Process all of your ingredients in a food processor until you can form small sized patties. Place on your dehydrator sheets and form whatever shape you like, patties, bread etc. Let them dehydrate for 5-8 hours depending on how moist or crisp you’d like them to be. I recommend more crisp for a pizza recipe.

Sun-dried Tomato Basil Pizza Sauce:

Half cup sundried tomatoes

2 small chipotle peppers *optional

2 small vine ripened tomatoes

1/4 tsp. himalayan salt

2 cloves of garlic

1/2 cup fresh basil

Instructions: Process or blend until the mixture is smooth and warm.

Pine Nut Parmesan

1/4 Cup Pine Nuts

1/4 tsp. Nutritional Yeast

1 Garlic Clove

Pinch of Himalayan Salt

Few dashes of onion powder

Instructions: Put ingredients into the food processor or blender and pulse/blend until you have a finely ground parmesan.

Not all recipes are this in-depth either… These days I am running to long days of filming or training, and nothing gives me a better combination of energy and vibrance (due to the sustainable ratio of protein, carbs, and fat) like an organic fruit and veggie nut smoothie or a crisp and satisfying spinach salad with quinoa and cranberries. YUM!

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In health and complete weirdness, Lacey Pruett

July 16, 2013

Back in the day…

Meet 7th grade Danielle. Isn’t her hair awesome. I know you remember carrying around a small can of Rave hairspray in your backpack so you could respray your feather bangs and make sure they stayed high enough. And those eyebrows…wow…at least there were two. 

So, what is the point here. Well, you often hear of people wishing they could go back in time, or trying to relive their glory years, when for me, I feel like I am in the prime of my life RIGHT NOW! I would much rather move forward, then look back. 

I want you to live in the NOW! Learn from your mistakes and grow from them. What once was can never be again because life is constantly evolving and changing. I used to be a football player…well, okay , you aren’t any longer. Now you have to work out and watch what you eat. I just had a kid…no you didn’t, they are sixteen and driving and you can’t use that excuse anymore. 

Live for TODAY and TOMORROW because you can’t change YESTERDAY. You can look back on it, smile, and reminisce, but you can never relive it! Image

July 3, 2013

Cha-Cha-Cha-Changes!

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“But Lacey, it’s scary to change the way we eat.” These are words a great friend spoke recently at a catch-up lunch date. The words resonated with me long after I cleared my plate of fabulous quinoa salad and hummus. (You do not have to clean your plate, Lacey… repeat!) As we chatted life, kids, work, fashion, and yes, nutritional advice in the sunshine on the patio at Nick and Sam’s Grill in Dallas, Texas, I didn’t immediately hear the fear in my friend’s voice. I figured that, like most people, she was sharing that her hurried life, differing preferences and personalities of family members, and list of professional and personal obligations left no room for preparing healthy food at home.

For the sake of time, I’ll share that the lunch date came and went without any action plan or new revelation to make implementing healthier choices easier or more convenient.  The evening, I finally heard my friend. She called a little after 8:00 p.m. to share that her evening was filled with yelling, crying, and bitterness, all stemming from a meal she prepared, with love, for her family. Something can’t be right… so much anger and fearful emotion over food? Are we making things too difficult? I stopped my inner-questionnaire and listened to her story.

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She was four weeks into a new fitness plan, and became interested in the way I balance my nutrition. As her coach, I saw much improvement with our workouts simply because, before our work together, she didn’t workout at all! This is a passion of mine—to get sedentary people moving. Success! Once she saw the difference in her physique, she wanted more. She became eager to see what her body was capable of if she fueled it with optimal nourishment. Heck yeah—I’m excited to show her! Full speed ahead… until the evening of the somber phone call, that is.  Her words; her story:

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After work, I made a quick stop at Sprouts (a neighborhood farmer’s market shop) to grab something to make for dinner. I got the good chicken, the good bread, and the organic produce for a nice salad. I even got hummus and the good crackers for an appetizer, I thought we could enjoy as dinner finishes cooking. I even got a bottle of organic wine, which we never opened because the evening went south. I got home and got to work in the kitchen. The kids weren’t letting me concentrate, so I got short with them a few times.

They started bickering the minute (her husband—no names necessary) walked in. He put his things down right on my salad prep area and asked, “what the heck is going on here?” I didn’t love his tone. He grabbed a light beer before I could even show him the wine. Frustrated I went back to the appetizer tray. I proudly called everyone to the table and presented the appetizers, but nobody was interested. Strike two in my book, after the chaos my husband walked into. When we sat down to dinner, everyone’s facial expressions summoned tears to well up in me that I sucked back in time to ask, “What?”

Dinner looks boring… where’s the gravy… is this it… comments and questions shot out like bullets. I was done. I told everyone they didn’t have to eat it if they didn’t want to but that I wasn’t making anything else. The kids disappeared, and (her husband) asked why I was making such drastic changes.

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It occurred to me that we all find our “nutritional ah-ha moments” at different times, and that pacing change is best for long-term success. A former business leader comes to mind when I reference The Golden Rule: Treat others we you would like to be treated. Who wants to immediately and abruptly change what you eat and drink? Who wants to be told they can’t have something? My friend was trying to make too many drastic changes all at once, too quickly, and without any notice and very little helpful resources. I would have definitely given her my copy of, “How to Make Your Family Read Your Mind.”  Although her heart and intentions were in the right place, her delivery needed some work, and she needed a sprinkle of my creativity dust to encourage the household transformation along in a positive manner.

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Together, we realigned, reorganized, and re-energized her effort and excitement for implementing positive nutritional changes for herself and her family.  I want to share some of my favorite tips, in case you find yourself in the same spot as my friend, or if you’re ever the recipient of a good-intentions-meant chicken breast with a side of not-a-chance-I’m-eating-these kale chips in the future. Enjoy, and remember to find your own happy pace with a fit and fun lifestyle.  –Lacey

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  1. Make it fun! Implementing nutritional changes (or any changes) has to be fun, or most won’t be interested, much less excited. For example, add a fun salad side or a favorite dish made with a healthier recipe. No need to announce until everyone mentions how yummy it was.)  Decide to have a vegetable at every meal and let a member of the family choose the veggie each night.  If you’re going out, announce that everyone will be sharing, and ask them to pick a buddy to sit next to and share with. Use your imagination and tailor ideas to your family’s personality.
  2. Make it Flavorful! Use spices, herbs, and healthy oils to create flavorful sauces, dressings, and toppings. Seeds add a crunchy punch to veggies and meats. Trying to pass off mashed cauliflower for mashed potatoes? Adding Italian herbs, garlic, or Greek yogurt and sea salt can help your effort. Who knew how yummy cinnamon is on spinach!?  (Simply shake spinach, a little olive oil, sea salt, and cinnamon in a freezer bag and POOF!)
  3. Communicate! Send your family members an email, text, Tweet or Pinterest board of options for dinner and ask them to select three favorites. Implement these into dinner so they have an investment in the change. Special note to moms (and step-moms): I’d refrain from posting anything on their Facebook wall, or sending photos of food options to Instagram, or otherwise communicating with them in public, on public forums… even if you think you’re hilarious, which, I’m sure, you are.
  4. Take it Slow! Implement healthy options a few times a week, then have a healthy meal each day, and soon you’ll be able to incorporate healthy options at every feast. We have appetizer night to reduce portions, make creative finger foods, and have the freedom to take dinner outdoors or to eat while playing a game together. Celebrate each week’s healthy changes!
  5. Theme Days! Who doesn’t enjoy a great theme party or costume party. A great way to introduce chickpeas, new greens, alternative protein options, and other healthier alternatives is to make it “Mediterranean Night” or “Asian Evening” or by enjoying another culture’s fare. What a great way to share the world with your family and educate them on other countries and foods. Did you know that breakfast in Egypt is often purchased and consumed at a street stall, and that it’s usually bread wrapped around assorted fried vegetables: eggplant, beans, tomatoes, and peppers? (Nobody would know if we grilled ours…) Also, according to folklore, pretzels were initially created as a gift to children who recited prayers correctly.  The pretzel shape was supposed to signify arms folded across the chest in prayer. One or two with almond butter could make for a great incentive for young children!