New Resiliency Fitness site is up!

I’m very excited to announce that the new Resiliency Fitness site is live! Find me at http://www.resiliencyfitness.com ! Subscribe to the newsletter and get free email updates on the latest news and innovations in health, fitness, and mental resiliency! New blog posts will be on this site, but this WordPress blog will still be available to all. On the new site, I’m very excited to also include more recipes, workouts, The Wellness Shop, and the new online program I’ve developed along with fitness pro Jaime Brenkus, creator of the 8-Minute Abs series! It is called “The Scale-Down,” a program that integrates fitness, nutrition, lifestyle changes, and “The Wellness Workshop,” a component of the system that makes it unlike any other health and wellness program out there! I’ll have an intro video describing the workshop on the Resiliency Fitness site soon, so check-in often! I am very excited to embark on this new journey, so come visit me at http://www.resiliencyfitness.com !

Yours in health and resiliency,

Dana

How to Stop Holding a Grudge- Against Yourself

It’s all about letting go. Let go of the negativity about a person or something he or she did (or didn’t do). It’s hurting you much more than it’s affecting them. Just as positivity attracts positivity, negativity magnetizes negativity. So, people who also have a negative mindset are more likely to drift towards you and you to them.

 

Change your thoughts; change your life. Bringing positive people into your life that pick you up instead of those that suck out all of your energy (the “energy suckers”). You know the people I’m talking about- who only talk about themselves and all of the horrible things happening in their lives.

 

They don’t ask how your day is going. Instead, you become a sounding board for negative energy; and it’s exhausting! Kick those grudges out of your head so positivity can rent the space and move-in. After evicting grudges, you’ll have room for those who are willing to invest in YOU instead of just living there for free.

 

Negative self-talk can turn into a grudge against YOURSELF. It’s as though there is a person in your brain telling you “Look what you’ve done. You used to be in shape, pretty, and confident. This is all your fault and I’m never going to forgive you.” That person, however, is you!

 

If you tell yourself you’re not “good enough” over and over, you might actually start to believe it. Then, that grudge against yourself forces you back down where you started, sometimes even farther. It begins to literally spiral out of control, generalizing to the rest of your life. Now, you are a horrible parent, terrible at your job, worthless, and a failure without ANY proof that any of it is true! There is no evidence, only your own opinion.

 

Next time you tell yourself something negative or put yourself down, write the thought down on a piece of paper. Make a list. Then, take another piece of paper and line it up next to the first page, filled with negative thoughts. On the new paper, you’re going to re-word these thoughts. Take the negative statement and think about it. Is there any evidence to prove that this is true? Of course there isn’t. So, change the language and turn it into a positive statement. Next time that thought comes into your head, replace it with the positive statement. Construct a different way of thinking. So, if I were to tell myself:

 

“You should have never eaten that piece of cake. What is wrong with you? You are completely hopeless. No wonder you can’t do anything right. You’ve blown your healthy eating for the entire day. Might as well give up now.”

 

Where is the evidence that I “can’t do anything right?” I’ve done many things right in my life; so that’s invalid. What evidence is there for me to just “give up now?” By asking that voice to provide evidence that this claim is true, I’m challenging my thinking. How can this be changed and flipped to a positive thought? There are hundreds, thousands, of different ways. Here’s just one:

 

“It’s ok, it’s just one piece of cake on one day. It wasn’t the best choice, but you’re human. There is nothing wrong with you. You haven’t blown your diet. Focus on eating healthy for the rest of the day. You can do this, relax and stay positive.”

 

Try this strategy! What do you have to lose? If you want more examples or aren’t sure how to change a negative thought, send me a Facebook message (Resiliency Fitness) or write a post. It could help someone else too. No more holding grudges against yourself or anyone/anything else. Instead, let it go and make an investment in yourself.

 

Yours in health & resiliency,

~Dana

holding a grudge

 (From “Detroit vs. Everybody” ShadyXV, 2014)

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Stuff Your Turkey~ Not Your Stomach This Thanksgiving!

From Fitness Expert Jaime Brenkus:

Thanksgiving celebrations are a fun time to celebrate and give thanks for all the good things in your life. Thanksgiving holds traditions that date back centuries. Turkey Day traditionally is centered on a bountiful feast. This year, use the guide that’s attached in this email to help you indulge in all the great offerings that come with the holiday without going overboard.

Most men need about 2,000 calories a day, and most women need about 1,500 calories a day to maintain a healthy weight. Your Thanksgiving meal should make up about one-third of your daily calories if you plan on eating three meals on that day. In other words, women should aim for a Thanksgiving meal consisting of 500 calories and men for one consisting of 700 calories.

Simple Solutions:

1.  Divide your plate into thirds :  One third of your plate -vegetables, one third grains or starches, one third with protein.

2.  Enjoy smaller portions of the food your really want–Shouldn’t be ‘all or nothing.’

3. Eat regular meals the day of a holiday party.  Saving up the day’s calories doesn’t work because you end up so hungry –that you overeat.

No one sits down at the Thanksgiving table expecting a light meal. But between drinks, dinner, seconds and a slice of pecan pie, you might unwittingly be downing more calories than most adults should in an entire day.

LOOK: Can You Guess How Many Calories Are On Your Thanksgiving Plate?

1,144 calories 

“Keep stuffing portions under one cup (the size of a baseball),” Blatner says. “Traditional recipes contain a stick or two of butter.”

937 calories

“Instead of filling your plate with every side option, pick your top three,”

861 calories

“This dessert sampler contains more calories than a typical Thanksgiving meal. Variety stimulates appetite.” Try to choose one favorite instead of taking bites of everything.

Try these great tips and ENJOY Thanksgiving without that awful “can’t move I’m so full feeling!”

Happy Thanksgiving everyone!

Yours in health and resiliency,

~Dana

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How to do a Perfect Lunge – Guaranteed!

Perfect Form Lunges – “The Paper Plate Technique”

Lunges. We hate them. We love them. We do them wrong the vast majority of the time.

To really nail that lunge, there are three things you’ll have to check-off the “lunge perfection” list. If you can do all three actions when in the down phase of the lunge (not while you’re standing with legs straight- that’s cheating!), I’d bet my bottom dollar that your form is simply fantastic.

  1. You can lift up your toes.
    1. All of your weight should be in the heel of your front foot, not your toes or back foot. You get the most out of the exercise because it really targets your hamstring (back of the leg) and glute (the booty) muscles. If you’re going to do the exercise, make sure you are truly working those muscles! So, if all the weight is in the front heel, you should be able to lift your front toes. Test it. If you can’t, push your hips towards the back of the room, causing more weight to be transferred into the heel. This takes some practice to really get a feel for it, but you WILL be able to do it.
  2. You can see the tip of your shoe.
    1. When doing a lunge, the knee should not extend beyond your front foot. Too much weight is being pushed forwards instead of transferred evenly and then targeted in the front heel. Ideally, if you have a mirror, look and make sure the knee is over the ankle. This protects your joint by alleviating pressure. Your knee shouldn’t be doing all of the work. That’s what causes injuries. Now, there is a lot of debate about whether you should be able to see your shoelaces or the tip of your shoe. I personally have found that if I can see my shoelaces, I’m leaning my torso forward too far, which puts pressure on my back. But, for those people who are very tall or have a long torso, looking for those shoelaces could be the way to go. My best advice is to do what feels comfortable for you and look at the side view of your lunge in the mirror to make sure the knee isn’t our over your toes.
  3. You can see both feet in the mirror.
    1. Don’t want one foot directly behind the other. You want a stable base so that you can lift your toes and see your shoelaces. Without a stable base, these can be compromised because you are putting too much weight into the front foot to try and balance/prevent from tipping. I tell people to pretend they are standing on railroad tracks with one foot on each side of the track.

Special secret tip: The Paper Plate Technique

Watch my video below where I explain each of the three key components of a perfect lunge and how to effectively use the paper plate technique!

A great way to practice perfect lunges is by using a paper plate. I know it sounds odd; but let me explain. Take a paper plate and put 2 pieces of duct tape, gorilla tape, or athletic tape right in the middle to make a “+” sign. With one leg, step onto the plate with the ball of your foot. The heel should be off the plate. From a standing position, push the plate back. It’s just as if you were stepping back into a lunge, except you’re sliding instead of stepping. Feet are still on railroad tracks. Keep pushing the plate back until you can see the tip of your forward shoe (or shoelaces if you’re tall), but making sure you’re not leaning over and throwing weight into your back. All of your weight is in the forward HEEL. Keep your core tight! If you’ve pushed the plate far enough back, can see the tip of your shoe, and feel that all of your weight is in your forward heel, lift up your toes. Can you lift them off the floor without losing balance? If you can, then you know your weight is distributed correctly and that your knee is over your ankle at a 90 degree angle. Using the plate technique is so great for practicing form, but it also optimizes your workout by targeting those key muscle groups, the glutes and hamstrings. These muscles really work hard because the plate forces them to!

Click on the video to watch me demonstrate and teach all three key components of a perfect lunge and how to do the paper plate technique TODAY, right in your family room! Get to workin’ it!

Yours in health & resiliency,

~Dana

Nutrition is the King. Exercise is Just a Pawn.

  • Some people think exercising for three hours a day will get them the body they want. First of all, who has the time to do that? Second, if the person goes home and eats a large pepperoni pizza, that workout was sort of a waste of three hours.

  • If you want to lose weight, tone your body, and create definition, nutrition is key. 80% of your physique is dependent upon your nutrition, and only 20% is dependent on exercise. So, no matter how many hours of exercise you pack into one day, it’s still not going to dismantle the harmful effects of a poor diet.

 Think about it this way:

  • Your physique will look like and your body will feel like the food you consume. So, if you want to look like an egg roll, greasy pizza, or one of those KFC fried chicken sandwiches, go right ahead. But, keep in mind the ramifications poor nutrition has on your body, your confidence, self-esteem, and overall wellness. If, in a day, you make a healthy choice 8/10 times, you are on the right track. I think that is a reasonable goal, don’t you?

What Students Really Need to Hear

I realize I’m not in a school every single day anymore. However, I am still a school psychologist. So much emphasis is put on grades and test scores that kids are truly missing the purpose of what school is preparing them for. This article is so very true. Our kids don’t truly know their worth until they’ve developed the resiliency to overcome. There are many more difficult situations to come in life, and we are not preparing them at the time in their lives when they need to learn this the most.

AFFECTIVE LIVING

It’s 4 a.m.  I’ve struggled for the last hour to go to sleep.  But, I can’t.  Yet again, I am tossing and turning, unable to shut down my brain.  Why?  Because I am stressed about my students.  Really stressed.  I’m so stressed that I can only think to write down what I really want to say — the real truth I’ve been needing to say — and vow to myself that I will let my students hear what I really think tomorrow.

This is what students really need to hear:

First, you need to know right now that I care about you. In fact, I care about you more than you may care about yourself.  And I care not just about your grades or your test scores, but about you as a person. And, because I care, I need to be honest with you. Do I have permission to be…

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5 Most Effective Ways to Transform into a “Morning Workout Person”

How many times have you heard (or asked) the question:

“When is the best time to workout?”

 

Typically, the answer is when you make time, whether that’s in the morning, after work, after dinner, or on your lunch break. In our hectic world, it is better to workout at some point in the day than not workout at all. But, working out in the morning has some serious benefits that will make building a sweat worth getting out of bed:

–  You are much more productive throughout the day.

–  You are much more likely to make healthy food choices.

–  You are less stressed knowing you already worked out and don’t have to worry about finding time later in the day.

–  You are better able to cope with unexpected tasks or decisions.

–  Early morning endorphins boost your mood for the rest of the day.

–  You will actually have MORE energy after a great workout, not less.

 

1.     Be Ready to Workout—the Night Before

Just thinking about rushing around trying to find workout clothes when you’re half asleep will make you want to curl back up in bed. So, why not get ready the night before? Put your workout clothes on your nightstand or next to your bed.

When you get up, grab them, change, and off you go! No rushing around like a crazy person! Bonus: You’ll cut about 15 minutes off your morning routine~ one less reason to pull the covers over your head.

 

2.    The Old Buddy System- “Virtual Style”

It’s all about accountability. Have a friend type a post on Facebook or Twitter that says something like “Can’t wait to see you tomorrow at 6:30 am!” ~ and then tag you or several people meeting at the gym to workout or for a class. Now everyone knows where you should be at 6:30 the next morning! You just got called out- to become healthier! Knowing that you are getting to see positive people that are caring and supportive will also help you get out of bed. Friends are looking out for you and cheering you on!

 

3.    Put Mints in Your Nightstand

Really? That’s what I thought too. I read this tip from Brett Hoebel, fitness trainer and founder of Hoebel Fitness. He suggested that the sugar in the mint will wake up your brain and trigger your taste buds into thinking that food is on its way. Plus, no morning breath! I tried this for a week (thinking there’s no way it’s is going to help) and it actually worked. I could get out of bed and get ready for my workout so much more easily than without the mint. Weird? Yes, Worth trying? Absolutely.

 

4.   Put Your Alarm Clock Across the Room

That alarm clock is blaring from the other side of the room, refusing to let you sleep. You can’t just turn over and hit the snooze button. To shut that annoying sound off, you have to physically get out of bed, walk across the room, and turn it off. Since you’re already up and out of bed, you’ve just made it through the hardest step! I know that bed might be calling your name, beckoning you to return and cuddle, but it will have to wait for later that night.

 

5. Use the IFTTT App

The what?? I learned about this at the SMART Success Academy; and it is just too cool. It stands for “If This, Then That.” You create “recipes” using your phone and/or all channels of social media. For a morning workout, you can make a recipe that basically states: “If the time is 6:00 am, then I need to get up and out of bed. That means I need a wake-up call on my phone, just like at a hotel.” The recipe can be whatever works for you. You can have the app call your phone and when you pick up, you hear an actual recording of your own voice saying something like “OK; you’re up! It’s a new day, time to do that workout! Think about how amazing you are going to feel after!” Go to www.IFTTT.com to learn the in’s and out’s and how to make your own recipe. It can be used in so many ways; you’ll love it!

 

Working out in the morning is no easy task. (I am nowhere near perfect at this, trust me) If it was, everyone would be exercising at 6:00 am! Time, patience, and practice is what it takes. You can learn a new habit in just 21 days. Commit to this new habit. You won’t regret it.

 

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