DANCE
STUDIO
Thoughts
Small habits can make a BIG difference over time. Here are some lifestyle reminders to upgrade your day
? Don’t take medicine with very cold water as it tends to slow absorption
?️ Avoid heavy meals late (your gut needs rest too)
? Hydrate more in the morning, ease up at night
?♀️ Walk a little after meals (instead of lying down)
? Stretch every hour if you sit too long
? Don’t skip breakfast if it helps your energy & mood
? Sip water slowly during meals
? Don’t reuse cooking oil
As 2025 comes to an end, consider the following for 2026:
- Choose progress over perfection (trying to be perfect is tiring and really not possible).
- Listen to your body, I mean really listen; rest when tired, move when stiff.
- STOP comparing; seriously, it isn't progressive; your journey is your own.
- Have kinder thoughts towards yourself (and others); self talk shapes self-worth.
- Celebrate the small wins; every step forward matters.
I wish you a happier, healthier New Year! May you find the strength to fight the challenges and never give up.
Scott says... (Reply)
"Amen. Once again, great advice Nadja!" (12/31/25)
It's November which means the month of "Thanksgiving" though we ought to be giving thanks daily, no matter what the month.
Unfortunately, we are not only entering the cold and flu season; we're actually entering the excessive junk food, lack of sunlight, and lack of movement season.
Please be aware of what you are putting into your mouth and keep on moving daily, while giving thanks!
Deb Matalon says... (Reply)"We’re thankful for you!" (11/12/25)Scott says... (Reply)"Thanks for the good advice!" (11/12/25)
It's November which means the month of "Thanksgiving" though we ought to be giving thanks daily, no matter what the month.
Unfortunately, we are not only entering the cold and flu season; we're actually entering the excessive junk food, lack of sunlight, and lack of movement season.
Please be aware of what you are putting into your mouth and keep on moving daily, while giving thanks!
Deb Matalon says... (Reply)
"We’re thankful for you!" (11/12/25)
Scott says... (Reply)
"Thanks for the good advice!" (11/12/25)
Another month begins and I wonder, are you finally loving yourself more? Are you forgiving yourself when you "mess up"? Are you loving yourself enough to break your bad habit(s)?
Some tips for the week (before the weekend):
Today (Monday): This week doesn't need perfection. It just needs a version of you that's willing to show up.
Tuesday: Has anybody ever said to you, "You're too much"? Well trust me, you aren't too much, you're just not meant to fit around everyone else. Maybe they aren't enough...
Wednesday: We tend to put unnecessary pressure on ourselves. Mute the comparing, subscribe to your own pace.
Thursday: Some days are for bold moves, others are just for walking, both are important!
Tips for the weekend will be revealed later. In the meantime, let's really try to do better, feel better, be better!
Scott says... (Reply)
"Great advice!" (9/1/25)
Corrison says... (Reply)
"I like it" (9/1/25)
1. Sitting too much
2. Not drinking enough water
3. Skipping breakfast
4. Ingesting too much sugar (leads to energy slump later)
5. Not getting enough sleep
6. Skipping workouts/exercise (a huge NO-NO)
7. Poor posture
8. Not stretching
9. Excessive screen time
10. Skipping doctor check-ups
Try to step outside a bit more and to sit a bit less. For every hour that you sit, do 10 squats.
The time is NOW: No excuses, no wishing for yesterday, no preparing for tomorrow (which may never come). Do what you can while you can, with what you have and be grateful; I certainly am!
Deb Matalon says... (Reply)
"I’m going to post this list on my wall! What a great reminder!" (7/31/25)
Working on YOUrself should be the most important task YOU face every single day!
YOUr assignment right now and for the rest of the year is YOU. Work on YOU. Invest in YOU.
Eat like YOU love YOUrself! Move like YOU value YOUrself! Hold YOUr head up high and feel proud of YOUrself!
YOU are worth it, yes YOU are!
Deb Matalon says... (Reply)
"Perfect timing for this message!! " (5/29/25)
SOMETIMES your fatigue requires rest....but a lot of the time, it requires movement.
Movement truly is life, so please - rest for a bit (if you must), then MOVE..
The 20-8-2 rule could work for you - 20 minutes sitting, 8 minutes standing, 2 minutes of actually moving around. If this seems a bit much, cut that in half so 10 minutes sitting, 4 minutes standing (hold on to something if you need to) and only ONE MINUTE of movement.
Try this every day for the month of March and see how you feel!
Deb Matalon says... (Reply)
"That’s a great way to get going without feeling overwhelmed! Your insights are always right on!" (3/1/25)
Lynette says... (Reply)
"I have definitely found that movement helps release fatigue; once I start to move, my fatigue is much less and my energy level is much higher.
Very good advice to adopt, thank you!" (3/1/25)
Andrei says... (Reply)
"Today's lifestyle is designed around convenience and minimizing effort - everything is a click away, So it's doubly important to keep on moving!" (3/2/25)
Your body doesn't lie, it will show: The workouts you skipped, the meals you gave in to, the effort you did not put in (unless you're on Ozempic or the like)..
Many people want to blame their genetics, their metabolism, and/or their schedule; however blame doesn't change results, choices do. Your body is proof of your priorities.
Start putting in the effort today for better results tomorrow!
Happy February!
Deb Matalon says... (Reply)
"You are psychic!!! Missing workouts shows and energy levels wane. Time to get back at it!" (2/1/25)
Mary says... (Reply)
"Good to stay on track. Keep doing what you’re supposed to. Thank you for the reminder keep doing, keep going!" (2/2/25)
Lynette says... (Reply)"
Excellent advice! I know I need to be more consistent in order to see better results; I will keep on trying!" (2/2/25)
Yes, you read that correctly - it is time to quit! If you are going to quit anything, please quit being lazy, quit making excuses, quit waiting for the "right time"; AND... (I hear this one all the time), quit waiting for "tomorrow"; we all know this "tomorrow" may never come!
Don't you want to be healthier? Don't you want to be as independent as possible?
Then quit "putting off" and start "putting your best foot forward"!!
Debmatalon says... (Reply)
"Perfect timing as usual- just what I needed to hear to get back on track! Thanks for the kick I needed!" (7/26/24)
It is now Thanksgiving Week and indeed I am so thankful.
I am thankful:
- For having the courage to follow what I feel is right for me
- For the wonderful people in my life (near and far)
- For my health though it may not be perfect
I wish you all a Happy Thanksgiving time; please eat, drink, and feel great about yourselves as you are all amazing!
Judy says... (Reply)
"Have a wonderful Thanksgiving Nadja. Miss you! We will have a quiet one, Lou is recovering from back surgery." (11/21/23)
Deb says... (Reply)
"Jon and I wish you and your beautiful daughter a wonderful Thanksgiving! We miss you!" (11/21/23)
If you're feeling stressed, overwhelmed or even just disconnected, try taking a "sensory pause" by noticing the following in your surroundings:
- 5 things you can see
- 4 things you can hear
- 3 things you can touch
- 2 things you can smell
- 1 thing you can taste
OR exercise for 1, 2, 3, 4, AND 5 minutes! Please just do something, time is passing us by, waiting for no one...
Keep moving throughout the day: Get up and move around or even just stretch every 15 minutes (at least try:). This will keep your joint fluid moving and nourish your knees. Even just a minute can help reduce the risks of sitting and will be good for your joints.
Too much sitting can also affect your mental health..
So what are you waiting for? Time to stand up!!
Add Comment
Scott Hamilton says... (Reply)
""Great reminder about movement! My knees have been aching lately and I know why!"" (7/20/23)
Dorothea James says... (Reply)
"Good advice; reminds me of a high school teacher who was always telling us "stand up tall".." (7/20/23)Andrei James says... (Reply)"Your knees are so important for your mobility. Take care of them and they will take care of you!" (7/23/23)Tricia says... (Reply)"Wow! Love the love you have for your clients!! I know they work hard because of your warmth and encouragement. Love you, Lou. You inspire me?❤️?❤️" (7/27/23)
What is fitness really about? It's not the common notion about "looks"; if you are only working out/exercising for your "looks", then you may be disappointed.
Fitness is a lifelong journey, not a 30 day challenge. It's all about being consistent. Consistently stay focused on getting healthier, stronger, more confident, less anxious by putting that beautiful body of yours in motion.
Now. Daily. Yes!
Add Comment
Deb Matalon says... (Reply)
"Feeling strong and fit and capable is better than beauty! Thanks for keeping us on track!" (11/5/22)
2022 is speeding along; here's some of my healthy action list. Can you relate? Or add?
Schedule a full physical with your doctor at least once a year (or more often if you have specific concerns).
Take a long walk between lunch and dinner. Walking after every meal is energizing! Try it!
When stairs are available, always take them (if able). Every burned calorie counts.
When waiting in line or standing in place, try standing on one foot for 20 seconds and then switch to the other foot. Alternate back and forth, while keeping your core tight. The easy exercise will help improve your balance, abdominal strength and posture. Hold on to something if you must. NO falling!
Try to walk two minutes for every hour that you sit. Over a nine-hour day, that’s almost 20 minutes of extra walking outside of your regular exercise.
Stretch daily, preferably every morning and every night.
Keep a “mistake journal.” For each one you record, also include the lesson that came with it. My journal is full (a few mistakes, many many lessons ?).
Drink [more] water. Not only does it quench your thirst, it also promotes healthy digestion, metabolism and nutrient absorption.
Splurge on a new pair of athletic shoes. Shoes make you look and feel good!
Pay attention to your posture. Standing or sitting up straight promotes proper spinal alignment, which ensures that your muscles and joints function properly. Plus, it exudes an aura of strength and confidence (you know who you are, straighten up now ?).
Add Comment
Mary says... (Reply)
"Always good reminders. " (6/1/22)
Scott says... (Reply)
"Great suggestions. I do some, but I need to do others as well." (6/12/22)
MAY is the fifth month of the year, so here are my five "MAYS" for you:
- MAY you love yourself enough so that you'll work on moving more.
- MAY you stop making excuses and start finding ways to eat healthier and exercise regularly.
- MAY you have: Less self doubt and more confidence; less worry and more faith; less "sit downs" and more "stand ups".
- MAY you feel good enough to do some stretching (even while sitting). Stretch/reach up and feel grateful that you are still here.
- MAY you realized that TODAY IS THE DAY. Tomorrow is never promised. DO SOMETHING!
Add Comment
Deb Matalon says... (Reply)
"Perfect! Just what I needed to hear! Thanks for the inspiration!" (5/1/22)
A client of mine told me how BUSY he is, yet the work never seems to diminish...my first thought, "You may be busy, but are you being productive?"
There’s a big difference between being busy and being productive; please don't confuse motion with progress. A rocking horse keeps moving but never makes any forward progress.
My point? Don't be so quick to tell me you do push ups everyday and when I see how you do them, all I can think of, is - no wonder you do them everyday; you could do a hundred push ups everyday with such poor form.
Proper form will lead to progress: Move with intention. Work with intention. Exercise with intention.
STOP being "busy" in the gym and/or at home. You deserve success, but you have to put in the necessary effort. Feel the burn instead of the yearn!
Add Comment
Plan on drinking more water today (I won't suggest a specific amount, just MORE:).
"You will bloom if you take time to water yourself"
Add Comment
Deb says... (Reply)
"Such a good reminder! I definitely need to drink more water! Thanks!" (3/7/22)
When trying to work on yourself, it is super easy to get frustrated especially when we compare ourselves to others. Instead, why not simply focus on yourself and look for progress, or better yet, CONSISTENCY.
Be careful not to base your goals on someone else's ideals.
Today's suggestions:
Be aware of and correct your posture
Stand up (if you are able) every hour and take 5 deep breaths
Add Comment
Deb says... (Reply)
"Once again, you’re psychic! It’s easy to let comparisons with others get you down but uplifting when achieving your own goals! Thanks for the reminder!" (2/25/22)
Lynette says... (Reply)
"Hello Nadja-
I have found that by standing and taking a few deep breaths does help...it is the consistency that I lack; I guess I should look on it as sort of medicine!
Good suggestions!" (2/25/22)
Sue Stimpson says... (Reply)"Good words of wisdom, thank you!" (2/25/22)
There are many sayings and thoughts at the start of a New Year. I say:
Stop making TO DO lists and make one WILL DO list.
If you're in a wheelchair, try not to cry about it - just wheel forward.
If the gym isn't working out for you, keep working out anyway.
Instead of putting on WEIGHT, WAIT (patiently) for results.
Don't "hit the bar" unless it's to drink water and LIFT.
Make YOUR health a priority. Stop talking about the expense, it's an investment. Go ahead, hire that personal trainer to help get you going.
2021 was very challenging. We must have the GUTS to keep on moving in a positive direction.
Add Comment
Kelli says... (Reply)
"Hitting the bar appeals to me! Thanks for the clever and great advice, always. Time to get these workouts in. Here’s to a fitter 2022!" (1/2/22)
While WORK can encourage and discourage at the same time, I have decided to look at it in a positive light.
W - wake up and say thank you for still being here
O - observe behaviours and realize some daily habits need to be changed
R - reach out to help others
K - keep on going
I practice all of the above, do you?
Working on yourself is the hardest thing in life to do; I urge you to keep on going.
Happy Thanksgiving! Eat, drink...wait a minute..in order - EXERCISE...EAT..DRINK (water preferably:)..then EXERCISE, REST AND RECOVER!
Add Comment
Judy Bartoletti says... (Reply)
"I do all of these. At 80 I am so blessed to be able to. Miss you Nadja. Have a wonderful Thanksgiving!!!" (11/24/21)
Lynette says... (Reply)
"I love the "WORK" poem, it makes it easier to remember.
I shall try to follow. Thank you for such motivating words, very helpful!!
Happy Thanksgiving (every day:)" (11/25/21)
"You don't HAVE TO be more strict, you HAVE TO be more patient".
Whether you're on a new fitness journey, trying to lose weight; trying to get along with your child or trying to "up" your push ups, the above statement rings true.
We want things without waiting, such as immediate results in the gym.
I think it's time we 'slow down' and practice being MORE PATIENT. We would be less stressed and more mindful of the things that actually stress us out; go ahead, give it a try!
Add Comment
What are you willing to do so that you'll feel healthier and happier? This is more than just about exercise, but of course that's pretty much MY answer to most things?
For the rest of October, try to complete (AT LEAST) three of the following challenges, DAILY. There are only 4 full days left, so here are 12 simple challenges. Do you recognize any? Have you been doing any? Consistently?
Go to bed on time (so that you'll get at least 7 hours sleep)
Call a friend or a family member - HELLO
Go for a walk (start off with 2 mins without stopping; then see if you can add more time gradually)
Wake up 15 minutes earlier than usual (get more stuff done)
Move for at least 10 minutes (without stopping). It says 'move', not only 'walk'
Share a funny video or clip with somebody or watch it yourself and smile
Find an accountability buddy (NOT somebody who always 'understands' your excuses)
Share a photo of your healthy lunch
Hold a 30-second plank first thing in the morning
Eat a veggie at every meal
Stand for (AT LEAST) one minute of every hour
Take a few minutes of your time to stretch...just stretch already
Add Comment
Deb Matalon says... (Reply)
"Once again this message comes at just the right time! Are you sure you’re not psychic?" (10/28/21)
Every single day I hear excuses. I inhale deeply before responding - "You feel tired, so do I, yet here I am". "You feel what? Weak? Maybe it's because you haven't been doing/moving much".
Listen folks, it is time TO GET a grip on reality..
GET up. GET a routine. GET moving. GET outside when you can. GET focused on the day in front of you (not the month, not the year). GET the "what ifs" out of your head. Focus on what you can control, even if it's just your breathing for today.
GET it yet? Just do it!
Add Comment
Deb Matalon says... (Reply)
"I got it and now I’m going to get moving!" (4/17/21)
A few clients of mine lack confidence in themselves. I try to encourage and support them ALWAYS. I KNOW it can be so hard to love your body or feel confident in your skin; however, learning to respect your body at any weight promotes self-acceptance.
Being hard on yourself won’t make you more successful at losing weight nor will it help to change your body size. In fact, self-criticism may undermine attempts at weight management.
Look for people who will support and accept you just as you are while you work on yourself; begin by showing your body kindness and the rest will eventually fall into place.
Add Comment
Barb says... (Reply)
"Love that. So wise and no judgement. Go forward and support one another" (3/16/21)
Deb says... (Reply)
"Being in balance and having the ability to balance makes me feel strong and confident! Thanks for your motivation!" (3/16/21)
Kelli Hamilton says... (Reply)
"“Begin by showing your body kindness and the rest will fall into place.” Words we should all heed.
Everyone who is struggling with body issues (or anything rn) should read this - thanks for sharing the uplifting words.
Love you! Keep doing your thing ?? ?" (3/18/21)
We all know how important exercise is to our health. We all know we should be doing it, but we allow ourselves “outs” with what we consider justifiable excuses. You can excuse yourself out of anything if you keep listening to yourself long enough.
I want to be healthy for a long time (for several reasons:), such as I dislike feeling or looking weak. I like to feel strong and able:). Therefore, I will do what I need to do (exercise and eat right) in order to do what I want to do (live a full life).
I ALSO want to encourage others to do what they need to do to be healthy. I want to encourage you to stay in the fight and not give into the excuses. Nike still has the best excuse-buster I can think of: Just Do It! Does it mean getting up early even though you'd rather sleep longer? Just Do It!
Does it mean putting in a bit more effort to cook a healthy meal? Just Do It!
You name the reason why you shouldn’t do it, then just do it anyway.
It's a daily process; the fight will be on again tomorrow morning. Same time, same place. Wish me luck—no, wish me determination—and I’ll do the same for you! After all, we are in this fight together...so...Just Do It!
Add Comment
Barb says... (Reply)
"I love this. Great advice. Just do it is my motto before the little voice in my head talks me out of it. " (2/11/21)
Deb says... (Reply)
"This is just what I needed to hear! It’s time to get into gear! Thanks for the motivation!" (2/11/21)
I want to wish you a successful NEW YEAR; to me, being successful simply means doing my best without comparing or seeking the approval of others. I've tried those forms of poison (comparing and seeking) and ended up feeling inferior and somewhat of a failure. So with this new year, why not try to think differently, in a more positive light, such as:
Usual Way of Thinking 2021 NEW Way of Thinking
I can't I can and I will
I can't afford it I am worth it; I will invest in ME
I am not disciplined I have control over my actions
Getting older sucks Being alive is a blessing
There is no time (with COVID around, why not?) I will make the time
I don't know what to do I'm going to figure it out
Be honest and try to think about other ways you can start to do things in a more positive fashion. Stop with the "should have" and the "if only" and deal with what you have been given. You are beautiful and can make it happen!
Add Comment
Scott Hamilton says... (Reply)
"Great advice!" (1/1/21)Deb says... (Reply)"Wow you are psychic! This is exact message I needed to get the right start on the New Year! 2021 here I come! Thanks Nadja for coaching our minds and our bodies." (1/1/21)Barbara says... (Reply)"Great advice from a very wise wonderful person. Happy 2021. Be kind to yourself. " (1/1/21)Mary says... (Reply)"Great message, good to follow everyday " (1/1/21)Tricia says... (Reply)"With such great advice I know I can make it though 2021! Thanks, Nadja!!!" (1/2/21)
This year has been...NOT easy; the color blue (a deep dark blue) comes to mind many a time. However, I keep the following in mind and would like you to as well:
GIVE thanks instead of complaining
KEEP going instead of quitting
Simple, yet so very effective in our everyday lives. I wish you a healthy and ACTIVE holiday time. Get in the spirit without drinking too many spirits:).
Most of all, be kind to yourself and to others. Be careful, stay safe, and try to work harder on your health!
Add Comment
Deb Matalon says... (Reply)
"Your postings always seem to come at the times we need them most! Thanks for the continued inspiration! " (12/20/20)
Judy Bartoletti says... (Reply)
"Miss you, Nadja. Looking forward to when we can be together again." (12/20/20)
Barbara McGill says... (Reply)"I love your spirit. The pics of the 70-90 age workouts are inspiring. I miss you so much. Happy Holidays and keep up the positive attitude. " (12/21/20)
Saw the following and had to share:
"If you didn't come from a healthy family, make sure a healthy family comes from you".
What does this mean? It means no matter what your family life may have been like, you now KNOW better..so NO EXCUSES...make better food choices; make daily movement a must; be mindful of what you take in (such as thoughts) and put out (your discussions, etc.).
Be healthier and share with your loved ones so that they may be healthier too!
Add Comment
Yesterday a client stated: "I'm drinking more water, eating better, have cut down on my alcohol intake, yet the scale still makes me feel so bad."...
I responded: PLEASE remember, the scale is just an "overall number". The scale does NOT show:
How much better your clothes are fitting
How much your blood pressure/cholesterol/blood glucose numbers have improved
How you no longer breathe heavily while climbing stairs
The number of fruits and veggies you eat every day
The number of medications you've been able to stop taking since getting healthier...and so much more.
While the scale may be limited, please do not limit your thinking!
Never let the number on the scale become the only measure of your worth; make healthy choices, most of all BE CONSISTENT, and trust the process.
Add Comment
In spite of what you may have read, there is no "best time to exercise".
It turns out that the best time to exercise is when it works for you.
Add Comment
At the start of each day, write down five ways you are going to be healthy for the day. Written words can be quite powerful reminders. Your daily success list could include things such as - not drinking soda; eating more vegetables; doing 30 minutes of walking; and drinking more water.
Keep your daily list small and achievable so you will be motivated by your daily victories.
Add Comment
Scott says... (Reply)
"I feel good knowing that I do all 4 of those things on a regular, if not daily basis. Thanks for providing great tips and motivation!" (7/31/20)
Judy Bartoletti says... (Reply)
"Great idea, Thank you Nadja!" (7/31/20)
Pat says... (Reply)
"Once it's written down it's as if you've made a promise to yourself and therefore holds more value." (7/31/20)
Maricela says... (Reply)
"Thank you for the advice; you make me believe it's doable so I'm definitely going to try!" (8/2/20)
You may have tried to reward yourself for completing little goals you've set.
Here's a thought - why not also set yourself a penalty? Yes, set yourself a REWARD AND a PENALTY!
For example, "When I’ve exercised every day for 20 days straight, I’ll REWARD myself with a massage, manicure or good book etc."
The PENALTY could be "If I don’t exercise every day for the next 20 days, I will donate $50 to my Mother in Law!"
Or maybe ask your friend/significant other to set the penalty; they may come up with “If you don’t exercise every day for the next 20 days, you will have to wash my car every weekend for the following month!”
Have fun with it, but make it something that’s doable and find someone to hold you accountable!
Add Comment
The first thing you'll probably want to do is lose weight; just remember that weight loss doesn't automatically mean fat loss. Emphasize your protein intake instead of carbs and fat; keep up your exercise and weightlifting during your weight loss journey. This way you can ensure that you're primarily losing fat and not muscle or water.
Another helpful way to get a six pack is to avoid the other six pack (alcohol). There's a reason why it's called "beer belly" - alcohol intake usually puts weight around your midsection, so you'll want to avoid over-consumption if you want a six pack.
Also don't neglect the core workout. Even if you aren't striving for a six pack, core workouts are super important for preventing neck and back issues, as well as improving your posture.
Don't forget to get your six pack today!
Add Comment
Too often we wait for the MOTIVATION to exercise, but waiting for that is like waiting for the MOTIVATION to scrub the toilet. I mean, do you really want to clean it? NO..but it's something that has to be done and when you do it, you're really glad you did..so instead of just waiting for that feeling that may never come, why not try to create your own motivation instead?
Give yourself a reward for finishing your workout such as - a new book to read, a night out, or even an extra glass of wine.
Write down your goal and put it in a visible place. Hopefully such a reminder may be enough to get you started (which is always the hardest part).
Please stop waiting and start doing!
Add Comment
So...rumor has it that most of us obeying the "Stay at home" order(s) are gaining 15 lbs!!
I sure hope not. I believe we MUST keep on moving!!
So I say - MAY your muscles grow; MAY your motivation show!
Yes, you can indulge; just do so without gaining a bulge :)
Add Comment
Judy Bartoletti says... (Reply)
"As you know I am moving every day, but its not the same without your wonderful classes....Miss You!!!" (5/1/20)
lynette James says... (Reply)
"This is great. I am motivated to grow my muscles and indulge-hopefully without a bulge appearing!
Thank you!" (5/1/20)
There are many necessities in life; PATIENCE is one of them especially when trying to make and stick to healthier choices.
Please remember - the day you plant the seed is not the same day you eat the fruit.
Be PATIENT
Be HUMBLE
Do NOT give up!
Add Comment
Andrei James says... (Reply)
"Great advice. Fitness is not a short-term burst, but a long-term goal" (2/21/20)
Maricela says... (Reply)
"Love your advice " (2/23/20)
Lynette James says... (Reply)
"Great philosophy and advice; will work to achieve." (2/23/20)
"I am such a failure", a client of mine recently told me. My heart sank.."Tell me, what is your definition of being a failure?". She said, "I start things and never finish".
I said, "Try to be a bit kinder to yourself and stop using that word, 'FAILURE'. Just because you are trying to become a better version of you, doesn’t mean that you aren’t amazing already!
Look at me - I struggle (daily), but I just do not quit."
She and I are now working on a plan, on which there will be mental focus, feelings of gratitude, and more realistic goals.
It's so easy to be hard on ourselves, and on others. Now is the time to stop and re-focus; time to have renewed vision, faith, and confidence.
Add Comment
Maricela says... (Reply)
"Thank you for reminding me not to be so hard on myself and for insisting I stay active, especially by walking on a daily basis. " (2/2/20)
Pat says... (Reply)
"I have a friend who says "No one will ever be as mean to us as we are to ourselves" Thanks for the reminder" (2/2/20)
The key to keeping extra holiday weight at bay is to recognize the pitfalls and find ways to avoid them. Here are two examples:
Pitfall #1: Pressure to eat "bad" foods
Holiday time is when more than the usual amount of "goodies" appear; such as - an abundance of sugary sweets and fatty appetizers. Also, the "well-meaning enablers" start to push plates at you, and you begin to feel trapped. This can result in succumbing to foods with little to no nutritional value for the sake of not hurting a host's feelings or fitting in socially.
SOLUTION: Give the group a heads-up.
Prior to attending a party or event where food is likely to be a focal point, let your family and friends know that you're focusing on your nutrition so they don't sabotage your efforts (easier said than done, I know).
If people start to make comments, there is no need to get preachy about their choices—just confidently explain yours. They don't have to change their own habits, but once they realize you are serious, they should respect yours.
Pitfall #2: Viewing the holidays as a battle
Many of us regard the period from Thanksgiving through New Year's Day as one long stretch of holiday temptation. Holiday time is only a battle/struggle if you treat it as such.
SOLUTION: Change your mindset about the holidays.
You get to make choices every day, whether it's a holiday or not: to eat nutritious food or junk, to work out or not, to spend time with people or not. Try using the words "I choose to" instead of "I have to". This simple change in mindset can make a world of difference in terms of your energy, moving you from being a passive victim into being an active participant in your health.
Of course you can indulge..a little...just don't make it an every day event, not if you're serious about taking care of your body!
Add Comment
Deborah Matalon says... (Reply)
"The “I choose” vs. “I have to” makes all the difference in the world! It gives you the power to succeed!" (12/19/19)
People tend to use "Thanksgiving Time" as the entry point into a two-month holiday binge ("I'll get back on the healthy plan in the New Year"). Instead of doing this, try to focus on enjoying the day's meals even if they aren't quite as healthy as you had planned/hoped.
Go back to making better choices the very next day ("Black Friday").
Starting a healthy new lifestyle is challenging enough in your regular routine; however, the true test is when you throw a food-focused holiday (such as Thanksgiving) into the mix. By concentrating on your goals, making thoughtful choices, and practicing mindful eating, it is possible to end the day feeling thankful—and not just full!
Think about your thighs before you eat those pies (ha ha ha).
Add Comment
Maricela Tejeda says... (Reply)
"Nadja - Thank you for this great advice, especially about being mindful about what we are eating; and as you are ALWAYS saying - drink water, lots of it...especially before eating.
Happy Thanksgiving! Give thanks and keep on giving (great advice:)." (11/26/19)
Is your heart aging faster than you are?
The “older” your heart, the higher your risk for heart attack, stroke (“brain attack”), and other related problems.
Aging hearts are more likely to have stiffer and calcified arteries, thickened and stiffer muscle tissue, etc.
Give your heart a ‘youthful lift’ by being (more) active. The heart is a muscle, so it needs exercise to keep it in shape. Exercise increases your heart’s pumping power and helps deliver oxygen throughout your body. Regular exercise also helps keep weight and blood pressure under control and reduces stress.
Start exercising today, not "tomorrow". "Tomorrow" never seems to come...
Add Comment
Pat says... (Reply)
"Tomorrow is here!!!" (10/21/19)
Gloria says... (Reply)
"Tomorrow seems to never come, but when we get sick resulting from being "too busy" to make health a priority, we long for yesterday.." (10/21/19)
Here I am again, saying what I keep on saying - NO EXCUSES...because one can ALWAYS do something...
We all have ISSUES..If you have medical issues, it is important to discuss your exercise options with your health care provider before starting any kind of exercise (especially a strength training) program. That being said, once you've been given the "go ahead", it is time to DO.
If you need to avoid certain exercises completely, simply ask about other exercises you can do to work the same muscle groups in a different way.
Add variety (every 4-6 weeks) to your routine such as the tempo, the weight, the duration, etc. in order to continue seeing results.
Do not be afraid to try new things just because of your limitations.
Learning to modify, rather than avoid, will ensure that you're always making progress toward your fitness goals.
Instead of uttering, "I can't", think in a more positive light - maybe I am not able to do this exercise, however, I will DO something to keep my body moving and mobile!
Add Comment
If you are a smart one, you won't let your health ever take a back-seat.
While all the responsibilities in life can certainly put a damper on our energy, we still should NOT neglect our health. "Smart People" always make time to take care of themselves, whether that means going to the gym after a long work day or getting up an hour early to make a healthy breakfast before work, etc.
It can get tiring, I know..but they ("Smart People") know their health is their greatest asset. Put your health first; do whatever you need to do to improve your life!
Add Comment
Scott Hamilton says... (Reply)
"Thanks for the reminder. I am not being very "Smart" if I don't make health (physical, mental, and spiritual) my first priority!" (8/16/19)
ALWAYS make the effort to get up...get up and keep moving forward. Keep moving no matter how tiny the steps; after all it is still PROGRESS.
Add Comment
Dorothea James says... (Reply)
"I like the advice; I believe in it. I have improved my walking time from 5 minutes to 30 minutes! I want to keep on moving as it helps me feel better!" (8/15/19)
"I only have 10 minutes before I have to leave."
My response: 10 minutes is good enough; please use this time to move more.
"My shoulder is hurting me."
My response: You have two shoulders, please use the other one and start doing some shoulder movement such as the shoulder press. Try to move the 'painful shoulder' with modified movement; it still needs movement in order to heal.
"I only have one leg."
My response: I will help you and show you some moves you can do to keep the other leg strong.
I KNOW that some mornings are harder than others. I KNOW that getting up to exercise is not always inspiring. However, I just hope that you are fitting it in/getting it done. Doing a little something is better than doing a lot of nothing. Use what you have, stop lamenting on what you don't.
Your health should be a priority!
Add Comment
Steve Flint says... (Reply)
"WOW ! Tough love. Your statement is so true.
For a better, healthier body work around the pain,use what you have and keep moving." (7/22/19)
Instead of telling yourself you want to lose X number of pounds, why not challenge yourself to knock X number of points off any lab readings that may be high - such as your blood pressure reading or cholesterol levels?
I think that when people focus on their health rather than on their weight, they start doing things in a "healthier fashion"; such as eating more nutritious foods, etc...eventually the pounds will come off. When too focused on "scale weight", disappointment and discouragement tend to set in after a while.
If you like working out in the gym, why not choose a "fitness goal" you want to reach, and then work towards meeting it.. When I say "fitness goal", I mean a "performance-based goal". It could be anything from walking a mile nonstop to performing 10 reps of a body weight squat.
So think about it. Would you like to be able to do 10 push ups or even one push up with proper form? Whatever you decide you would like to achieve, work towards it ASAP; try to keep obstacles at bay and let the excuses (those darn excuses...grrr) go!
Add Comment
Lynette says... (Reply)
"Great advice! Thank you!" (7/11/19)
Steve Flint says... (Reply)
"Love setting goals.Keep moving .Progress takes time but with effort results happen. Thank you for the motivation. " (7/11/19)
Keeping a healthy sleep routine is like maintaining a good diet - every single day counts!
Along with nutrition and exercise, good sleep is one of the pillars of health. Poor sleeping habits contribute to low energy levels and possible serious health consequences - physical (such as obesity) and mental (such as depression/anxiety).
Get more sleep as needed; the benefits are amazing!
Add Comment
Sitting for hours at a time isn’t great for your circulation or for your back. It weakens leg muscles and slows the blood flow in your legs, which could cause a clot.
PLEASE...make the effort to stand up instead of sitting for several hours at a time; getting up on your feet works the valves in your leg veins, sending blood up to your heart.
So my advice is plain and simple - Beware of the chair or rather beware of "too much" chair!
Add Comment
Dorothea James says... (Reply)
"I have found this to be very true. Sitting down too much or for extended periods of time, wreaks havoc on my legs, mobility, and sometimes the lower back area!
Thank you for this helpful reminder." (6/24/19)
If you haven't exercised in a while, a walk is a good place to start.
Here are a few tips to get the most out of your walk:
- Be aware of your posture. Keep your back straight, but not stiff.
- Let your arms swing freely.
- Choose shoes with good arch support.
- Set a schedule and stick to it as much as you can.
- Plan your route and you can eventually change it if it no longer motivates you after a while.
FYI - I LOVE walking. My legs are so much stronger for all the walking I do.
Start. Walking. Today.
Add Comment
Lynette James says... (Reply)
"Yes, I must admit I am reaping the benefits of walking on a daily basis. I had to start off really slow, as in 3 minutes per day, then little by little I've been able to increase my timing and my steps. Now I am up to 30 minutes a day with my breathing under control." (6/7/19)
Maricela Tejeda says... (Reply)
"Love your advice, thank you!!" (6/7/19)
You won’t get fat by eating ONE "bad" meal and you won’t get lean by eating ONE “healthy” meal. You are what you repeatedly do. Be consistent in your efforts.
The goal needs to be...maintaining a healthy body/lifestyle, not “arriving at”; after all it’s not a destination, it's a continuous journey.
Add Comment
Going for excellence is motivating. Going for perfection is setting yourself up for pain - because perfection does not exist. So be gentle with yourself. You’re doing the best you can. You’re simply a work in progress. And all those mistakes you make along the way have the power to turn you into something better, stronger, wiser than you might have been otherwise.
Remember: Your relationship with yourself sets the tone for every other relationship you have. So make it a warm and forgiving relationship. Talk to yourself the way you’d talk to someone you love. Shush your inner bully.
Ban, delete, shred such words as - “I’m not good enough.”; "I cannot do this."
Be good to you.
Add Comment
Working out early in the morning means that you get it done first, so you don't have to worry about making time to workout out throughout the day; just be prepared as you may need to wake up a little bit earlier than usual (which is not a bad thing:).
Working out in the evening makes it easier to make excuses after work (such as - after work happy hour/tired from work)
Morning or evening time - which one is better?
In spite of what you may have read, there is no "better time (of day) to exercise".
The best time to workout is the time that fits your schedule; the time that works for you.
Add Comment
Lynette says... (Reply)"When I exercise in the morning time, the rest of the day seems easier!" (3/31/19)
As most of us know, it's a lot easier to start a positive change than it is to stick with it.
Slipping back into old habits is a frequent occurrence as we think we can rely on will power to maintain our progress. We actually NEED to change our lives in ways that will support our new behaviors in order to see results.
Unfortunately, most of the time, raw inspiration will get you to the 'start line', but it won’t sustain your journey or carry you to the 'finish line'.
It takes REAL commitment. REAL commitment requires restructuring your life so that you will make necessary and effective decisions - such as joining (and attending:) an exercise class so your instructor will be expecting you; or finding an AA meeting to attend at the time your friends are gathering for happy hour.
Are you ready to commit? Commitment leads to results!
Add Comment
1. Stair Climbing Burns More Calories Than Jogging (less pressure on the knees)
2. Stair Climbing Reduces the Risk of Stroke
3. Stair Climbing Improves Cardiovascular Fitness (heart health)
4. Stair Climbing Strengthens Muscles (who doesn't want to feel stronger?)
5. Stair Climbing Is an Easy Way to Combat a Sedentary Lifestyle
Taking the stairs whenever possible is a quick and easy way to break out of that sedentary lifestyle and add more physical activity and movement to your everyday life.
Oh yeah, a very important reason to avoid the elevator and take the stairs -
6. You Don’t Have to Listen to Elevator Music (ha ha ha)
Add Comment
Judy Bartoletti says... (Reply)
"I always, always do stairs before elevators !!!" (2/10/19)
Patricia says... (Reply)
"I used to avoid stair climbing but you convinced me of its benefits some time ago; since then, stairs are becoming more familiar to me than the elevator and it certainly makes a (positive) difference! " (2/11/19)
Scott Hamilton says... (Reply)
"I like the idea of "Climbing the Stairway to Health"!" (2/12/19)
Weigh yourself on Friday mornings and again on Monday mornings.
Seeing how your weight fluctuates from the beginning of the weekend to the end should definitely help you stay on track. Make a note of what your choices were over the weekend and how those choices affected the numbers on the scale. See what your results are on Monday morning and use this to help you stay motivated to continue your healthy habits throughout the weekend.
Add Comment
Whatever stage you are in your journey, no matter what the scale says or what size jeans you wear, or how long it takes you to climb a flight of stairs, there is ALWAYS something to be grateful for.
Believe me, I KNOW it is not easy; I also know that by adopting some positive-minded strategies, you can look past what's "wrong" with your body and see the admirable things it does for you on the daily. Focus on what you can do, and keep on doing.
It is time; time to FOCUS ON MOVEMENT GOALS. Keep on moving to where you want to be!
Add Comment
Pat Harrington says... (Reply)
"Sometimes you have to make a conscious effort to find what to be grateful for with each little bit of progress; the gratitude for each little bit of progress will propel you to keep moving." (1/15/19)
Glo says... (Reply)
"This is so true. I am grateful. Grateful that I no longer use the scale as my go to for everything. Grateful that I was able to get rid of things that were not making me feel good about myself, such as clothing that wasn't flattering. This body of mine allows me to enjoy nature as I go on walks; I am harboring more positive thinking, I am moving more and feeling better about myself!" (1/16/19)
If you are struggling (to attain that goal of yours), please know that (struggling) is part of the process.
Do your best every day.
Even when your best isn't great it is still wonderful because you are trying and not quitting.
Add Comment
Judy Bartoletti says... (Reply)
"Nadja, you keep me motivated and wanting to do more. Can't thank you enough!!!" (12/15/18)
Linda McCormick says... (Reply)
"Nadja, your advice and wisdom are so inspiring, thank you!" (12/30/18)
It’s okay to encounter the feeling of defeat (I ate too many cookies, the scale is still showing the same number, etc..) once in a while. Feeling defeated is often only a temporary condition. Giving up is what makes it permanent.
Never ever give up; you can do this!
Add Comment
Judy Bartoletti says... (Reply)
"I refuse to ever give up. Nadja keeps me so motivated. THANK YOU Nadja!!!!!" (11/7/18)
Nadja Lewis says... (Reply)"
Dear Judy,
Your determination inspires me; I thank you!" (11/7/18)
Eleanor Schuster says... (Reply)
"Your entries are ever so inspiring. I have not met you yet, which I am looking forward to, but you have already impressed me with your entries and love the comments from others." (11/7/18)
One of the best ways to improve self-discipline is to focus on simplicity.
If you make big goals, you have a greater distance to travel. Goals usually mean months into the future; goals sometimes require serious lifestyle changes all at once which can lead to frustration when you hit a plateau or roadblock that derails your progress.
Self-motivation is a lot like fuel—your tank of ambition will be empty before you know it.
Small and SIMPLE goals are within reach and you're more likely to have enough fuel to get there.
Stick to SIMPLE.
Add Comment
Eleanor Schuster says... (Reply)
" I agree, SIMPLE. Good motivation, thank you. " (10/26/18)
Patricia Harrington says... (Reply)
"I find if I keep the changes small in my efforts to change my food plan, water intake, and exercise efforts, that I can keep going on the path to better health. " (10/27/18)
Sounds familiar?
The scale won't move, no matter what you do. Try not to think "failure". Instead, give yourself credit for not adding pounds.
Do not give up. Be patient. If you haven't seen a change for at least 2 months, then it's time to revisit your diet and exercise plan.
Be honest about what/how much you're actually eating. Are you moving more, or is sitting still 'prominent' in your life?
Add Comment
Linda McCormick says... (Reply)
"That makes so much sense. It’s good to know. That’s why we need a professional (like you) to guide us.
Thank you!" (10/5/18)
Change your "To Do" List to a "Look What I Did" List.
Start 'DOING' today!
Add Comment
Stop comparing yourself to others. You don't know what they had for breakfast or how many workouts a week they do, etc. It should be all about you and what you can achieve.
Try to improve yourself. Always try to do more than the last time; think progressively, such as, "Today I am going to pick up the five pound dumbbell instead of the two pound dumbbell."
At the gym (or at home), stay on your own mat, mentally and physically. Remember we all have special strengths and abilities. Keep on keeping on, your fitness will blossom.
Just be you!
Add Comment
Where do you see yourself in 10 years? If you're career oriented, you probably work hard, challenge yourself in new ways, and hope to climb the corporate ladder. Your workouts should be no different. Regardless of your age or fitness level, you can always improve and take yourself to the next level of fitness. Have you been walking for years? Maybe it's time to graduate to jogging. Have you been lifting the same 5-pound dumbbells for 6 months? Then give yourself a promotion to the 8 pounders and see what you can really do!
Isn't it time to really start enjoying the benefits of exercising? Such as - weight management, stress relief, stronger bones and muscles, a healthier heart, less depression, higher self-esteem, a sense of pride and accomplishment, a decreased risk for countless chronic and debilitating diseases, etc.
Add Comment
Instead of focusing on what you perceive as negative about your body ("my stomach is too big and flabby"), recognize the positive attributes instead, such as - "my stomach may not be as toned as I'd like, but my core is getting stronger every day".
Of course this requires consistent exercising towards such a goal.
I truly believe if you practice such a 'ritual', you will realize that your body is capable of so many things, and you’re much more than just a number on the scale, or a size on a tag.
Negative: "I don’t like what I see in the mirror".
Positive: "There are lots of things to love about myself. I am working on it".
To achieve self-acceptance, practice complimenting yourself. You are beautiful, we are all!
Add Comment
Pat Harrington says... (Reply)
"Something we all need to keep in mind----we are so used to thinking negatively about ourselves. We need to have reminders not to do that and compliment ourselves instead" (7/19/18)
The truth is...if we don't see the results we want, it's almost always because our expectations are too high or because we're not doing everything we should be doing to see the results we want to see.
Even if the scale isn't moving, does that really mean you're not getting any results? It’s best to look at the bigger picture such as: Are you feeling better about yourself? Do you have more energy? Are you stronger and fitter than you were before? Are you lowering your blood pressure and/or cholesterol? If so, aren't those results too?
Add Comment
Scott Hamilton says... (Reply)
"Great points!" (7/7/18)
Pat Harrington says... (Reply)
"I love what you have posted here. It is relevant to me and a great reminder, thank you!" (7/7/18)
Aron says... (Reply)
"Indeed, we often desire changes and expect leaps and bounds in too short a time. You post is quite accurate; ensuring you are doing the right things is the key. Perhaps not self-evaluating before a mirror too frequently would eliminate feelings of despair.
" (7/10/18)
Instead of just relying on a long-term goal to lose weight/get fit, you may find it's easier to stay in the moment if you have SPECIFIC daily goals.
Try this: Make a list of what you want to accomplish TODAY.
For example - eat fruit with every meal; complete a 30 minute workout; get at least 7,000 steps on your pedometer, etc.
Check off each goal you accomplish. This may help you stay on track in a much more effective way!
Add Comment
Scott Hamilton says... (Reply)
"I really like that idea. I'm more successful at doing this way then having mid to long term goals. " (6/25/18)
Treat DAILY exercise like a requirement rather than an option. There is no one giant step that does it; it's a lot of little steps to get to where we need to be!
You know what I do when I don't feel like working out? I work out!
Add Comment
Scott says... (Reply)
"Amen!" (5/24/18)
M - Maximize your time by working on "YOU"
O - Optimism is always necessary in order to progress
V - Vegetables should be a part of your daily life
E - Enjoy what you have while you have it
The above are things I personally think about all the time. How can I work on myself in a more effective manner? How can I stay optimistic when changes/results seem to take longer than I'd like?
Then that positive feeling of gratitude overtakes any doubt!! Indeed, I (am able and do) eat vegetables every single day and my body is stronger. I also remind myself, anything worth having takes TIME, be patient.
I truly believe it is best not to take anything for granted - not your nicely toned biceps, your strong mind, your great looking calves, etc. Enjoy what you have right now.
"If you don't keep moving (forward), you will always stay in the same place!"
Add Comment
What will you aim to achieve in this month of MAY?
INSTEAD OF: Focusing only on physical activity and nutrition related "resolutions"…
TRY: Looking at other health and wellness behaviors, such as sleep or stress management.
There is more to a healthy lifestyle than just physical activity and healthy eating. Stress reduction is an important part of a healthy lifestyle, just like diet and exercise; getting enough rest each night is key. When suffering from slept debt, everything you do tends to feel more challenging, specifically your workouts. Lack of sleep and excessive stress can affect your clarity, attention span, and energy level throughout the day.
May your MAY be the month you truly start to take care of yourself.
Add Comment
Scott Hamilton says... (Reply)
"As always, great information. Even if I've heard it before, it's great to be reminded. Keep up the great work!" (5/1/18)
Lynette James says... (Reply)
"This is EXCELLENT advice! Less stress and more rest definitely helps a person to feel better. This is so motivational, it makes me feel good as I am further motivated to work on myself even more, thank you!" (5/1/18)
Aron says... (Reply)
"Most definitely true! Something I must constantly remind myself of, and work consciously to achieve; thanks!" (5/2/18)
S - See your goals
U - Understand the obstacles (and work to overcome them)
C - Create a positive mental picture
C - Clear your mind of self doubt
E - Embrace the challenge
S - Stay on track
S -Show the world you can do it
What is your idea of success? Hopefully instead of the usual "attained wealth and/or fame", it is more along the lines of realizing and accepting that YOU are enough.
Add Comment
Maricela Tejeda says... (Reply)
"Nadja, you are so encouraging! I love your message, it helps to erase doubt. You are wonderful and I thank you for never giving up on me; for always motivating me!" (4/20/18)
Joan says... (Reply)
"Great motivational quotes! Thank you Nadja. I will look at this whenever I'm feeling like I can't push harder. It's all in the mind.
Thank you
Love, Joan" (4/20/18)
If you're busy living in yesterday's mistakes, many of your decisions will be based on guilt and shame, rather than on what you genuinely want (and need) to do to reach your goals.
True change comes from daily choices and by being mindful; it’s best to base your choices on what you need NOW (instead of what you did or didn't do yesterday); this will make your exercise life much more tolerable.
Add Comment
Andrei says... (Reply)
"So true. Sadly, some people find it difficult to know the difference between 'need' and 'want' and still end up frustrated" (3/19/18)
Replace excuses with effort…Put more effort into making yourself healthier, rather than putting so much effort into making excuses!
Add Comment
Scott Hamilton says... (Reply)"Amen!" (3/19/18)Lynette says... (Reply)"I agree! It's so easy to make excuses! Need to make more of an effort to get on the healthy track and stay there!" (3/19/18)
While it’s important to acknowledge your effort and achievement, it’s equally important to recognize the steps you can take to continue improving.
Take time to identify what you want to do better next week. Do you want to go to the gym for 10 more minutes each night? Do you want to wake up 15 minutes earlier? Identify concrete things you want to do and establish a new weekly goal for yourself.
With consistent effort and hard work, you may find you’ll have fewer regrets at the end of each week.
Add Comment
If you want to keep the weight off, you've got to keep up your healthy living habits. Whether you reduced your intake of sweets and alcohol, started a regular exercise program, or began drinking water with meals, it's important to maintain that lifestyle.
"Don't look back, you're not going that way".
Add Comment
Maricela Tejeda says... (Reply)
"Good advice " (12/22/17)
Try to eat lots of veggies and fruit today; take note of how that makes you feel and if it helps you avoid temptation.
Today is a good day to stretch. 'Stretch your mind' by giving yourself a pep talk. Take a deep breath and recognize all of the positive things you have been doing!
Stretch your body; stretching helps to keep your muscles flexible, strong and healthy!
Add Comment
Take a few extra minutes at mealtime to focus on chewing each bite; slow down; recognize feelings of fullness.
Lose that guilty feeling. What matters most is not that you 'fell down', but rather that instead of staying down you got back up and started (your healthy journey) again.
Even if you aren't feeling great, try to do some light activity!
Add Comment
Scott Hamilton says... (Reply)
"As always, great advice!" (11/15/17)
So, I teach different classes at a YMCA to different age groups; I also teach 'Seniors' in Senior living arrangements/retirement homes on how to stay active/keep moving; and I train individual clients of different ages/at different levels in their homes..
The one thing that cannot leave my mind is what my oldest 'student' in a retirement home told me earlier on this week; she said: "Nadja, I want to thank you for encouraging me to never stop being active. Being active everyday helps me to feel better than the day before. When next are you coming?"
Dora turns 104 next month. If she is still around, we will have to celebrate with a cake and...we will be exercising, of course!!!
Add Comment
Scott Hamilton says... (Reply)
"That's awesome!" (8/12/17)
Andrei James says... (Reply)
"Just goes to show that life doesn't stop at retirement! " (8/13/17)
Examine your own lifestyle and determine if there are ways you can find exercises that fit your schedule and your personality. You're more likely to keep going if it's not a hassle that makes you miserable.
Losing weight isn't something you can simply will yourself to do, like getting out of bed in the morning. Rather, it's something that happens when you do other things, such as eating less and moving more, consistently over a period of time. The best way to help yourself lose weight permanently is to put your willpower into finding meals to eat and activities to do that you enjoy for their own sake. It's the pleasure and rewards you'll find in those foods and activities that will get you to do them consistently now, and continue doing long after you hit your goal weight.
Add Comment
Negative: I failed.
Positive: I'm learning new behaviors.
When you're struggling to lose weight/get fit, roadblocks and setbacks are inevitable. Instead of labeling them as failures, regard them as lessons.
Add Comment
merry says... (Reply)
"I really like this one, Nadja." (6/26/17)
If you only have the goal of seeing the number on the scale go down, you will eventually feel frustrated and disappointed. If you are only using numbers to gauge your success, you may at some point consider yourself a failure, and you are anything but that!
Try to:
- Set different goals for yourself such as - feeling more energetic by simply moving more; doing one more push up than you did a week ago, etc.
- Improve your relationship with food (such as, don’t be OH SO HARD on yourself if you ate too much pizza last night; acknowledge, and eat more healthy stuff going forward; drinking more water is important, as well).
- Improve your relationship with fitness (such as pushing yourself to stand more, sit less; stretching more instead of being so ‘tight’ and ‘inflexible’, etc.)
In other words, put yourself on the ‘to-do list’ and make "self care" a regular part of your day!
Add Comment
If you want to lose the weight, then lose the excuses!
Realize that every day is different; what motivated you yesterday may not work today.
Before you skip working out today, please try to look within to find a reason to continue. Try positive thinking such as – “this workout will give me more energy for the rest of my day”.
Add Comment
DeterminatION, InspiratION, MotivatION
These ‘ions’ are necessary in order to help you make exercise a habit, a daily habit!
Some people wish exercising could be as easy as eating. It may not be easy, but the results are so worth it!
Add Comment
Getting in shape can be more of a mental challenge than a physical one. Initially, I had to find a way to train my mind first. Every morning, as soon as I wake up and my feet touch the ground, I start to do some dynamic stretching; then I try to touch my toes without bending my knees (at first I think, I will only do this 4 times; then I do another 4, then another).
These seemingly ‘little’ movements can add up in a big way. Start your day off right – train your mind, then your body!
Add Comment
Scott Hamilton says... (Reply)
"If you get your mind right, you can get your body tight!" (2/27/17)
"I don't have enough time" is the number one EXCUSE for not exercising..so why not start with just 4 minutes every weekday morning?
Set your timer for 4 minutes and go for it:
• How many squats can you complete in 4 minutes?
• How many ketttlebell swings?
• How many burpees?
• How many push ups?
Pick an activity that you are really interested in and start with that one.
Perhaps one morning you just work on your mobility (stretching) for 4 minutes.
Everyone has time for 4 minutes right? After a week or more of 4 minute workouts, you are probably going to be inspired to do more.
So take action and see how it goes!
Keep things really simple at first and develop an exercise habit.
Add Comment
Time won't magically appear on your schedule every day so that you can exercise. You have to plan specific times for your weight loss/get fit workouts and then stick to the schedule. Take one day each week to create your weekly exercise plan. Believe it or not, this becomes a time-saver in the long run.
Add Comment
Work constantly on finding sources of inspiration. Where do you go when your motivation drops? What's your plan? What do you do when you need to pick yourself up before it goes wrong? Find those sources and visit them frequently! Whether it’s a personal trainer, a friend, or an exercise DVD - visit them as needed!
Staying committed takes work.
Add Comment
Lynette. James says... (Reply)"I will try to exercise daily; your new pictures look a bit advanced for me to try but I will do something!!
Love the pictures!!" (12/22/16)
Sitting could be considered 'the new smoking'. It is a real killer (for your lower back).
Most of us sit way too much on a daily basis. Whether it is sitting at: A desk, in a car, in front of a TV, in front of a computer, or when eating out at a restaurant, to name a few instances.
Reminder: It is important to get up and walk around often to boost your metabolism, mood, and circulation.
Add Comment
Lynette James says... (Reply)"Great advice! I find it necessary to get up from my desk at work at least once every two hours, it really helps!" (10/16/16)Maricela says... (Reply)"I am standing and walking more, thanks to you!" (10/28/16)
Being healthy isn't a decision to make only once. It's a decision to be made every single day of your life!
Add Comment
"You don't need to keep up, just keep on going"!
Add Comment
"I want to be skinny"; "I used to be skinny"; all about being skinny..
Focus: Strong, not skinny is the way to go.
Gentle reminder: Being skinny doesn't guarantee happiness or a long(er) life!
Add Comment
Let GO of your expectations; focus on your intentions...get it done!
Add Comment
We all should have at least one fitness goal in life.
For example, if losing weight is your goal-believing you can do it, is what is needed to get going; realizing it won't happen overnight, is what is needed to keep going!
Keep in mind, slow progress is still progress!
Add Comment
When we give a small percentage toward fitness goals, expect small rewards in return.
Add Comment
Refuse to give up on yourself! Keep on trying, keep on going, you can do it!
Add Comment
"Eat for the body you want, not for the body you have".
Add Comment
Instead of thinking or forcing yourself to eat less, think about eating better.
Less isn't always the way. You can be healthier by eating more of the 'better' stuff!
Add Comment
Scott Hamilton says... (Reply)"Quality not Quantity!" (8/11/16)Lynette James says... (Reply)"Great website! Love it!" (8/11/16)
Remember: Every single workout (no matter how long or how short, no matter how intense or not that intense, etc.) is progress. Keep on going!
Add Comment
Scott says... (Reply)"So true! Thanks for the encouragement." (7/30/16)
Don’t wait to get to work on keeping your heart healthy. Exercise, eat a healthy diet and know your numbers – blood pressure, cholesterol, and blood sugar.
The ideal time to do your heart a favor is right now.
Add Comment
Merry says... (Reply)"I am trying to eat a healthy diet more and more each day, thanks!" (7/23/16)
"If you get/feel tired, learn to rest, not quit".
Add Comment
Today is a new day - make better choices!
Add Comment
When somebody says, "I don't have the time", what they really mean is, "This is not a priority for me".
Everybody has the same 24 hours in a day. No matter how busy a person may be, there is always a way to find time to get healthier!
Add Comment
Don't allow 'SAD' to take over:
Sugar
Artificial Sweeteners
Dairy Products
The above can all have devastating effects on your system if ingested too much, too often.
Add Comment
scott hamilton says... (Reply)"I like SAD. What about BADS (Bread, Artificial sweeteners, Dairy products, Sugar)?" (6/27/16)
I need to keep practicing what I preach, while keeping the sugary snacks out of reach!
Add Comment
It's not just about losing weight.
It's about losing the lifestyle and mindset that got you there!
Add Comment
Scott H says... (Reply)"So true!!!" (6/8/16)
We need to stop thinking of ourselves as failures when a goal is not met. For example, you were supposed to walk 2 miles today, but you only got half a mile in – you may instantly think, “I am such a failure.” Instead, think – “I still got up and moved. I am better than I was before I started.”
When you change your mindset, your small setbacks won’t last long and you will be able to continue your journey faster. Know that “failing” can happen to anyone. It’s when you get right back up and do it again that matters.
Add Comment
No matter how off track you may feel like you are..
No matter how long it’s been since you’ve exercised, or eaten something that nourishes you..
Remember that where you are right now is just a starting point, NOT a destination.
Don't feed yourself a story that keeps you feeling small and living less than the life you are capable of.
Don't focus on the enormity of the road ahead or all the steps you need to take; that is a mental tool of sabotage that often leads to inaction.
Instead, commit to doing ONE SINGLE THING, no matter how small, that takes you in the direction you want to go in. Whether it’s drinking more water each day, or stretching to get more flexible; you will feel more confident, more in control of your life, and more likely to find ways to keep the momentum going.
Add Comment
It's not just about losing weight.
It's about losing the lifestyle and mindset that got you there!
Add Comment
Scott H says... (Reply)"So true!!!" (6/8/16)
We need to stop thinking of ourselves as failures when a goal is not met. For example, you were supposed to walk 2 miles today, but you only got half a mile in – you may instantly think, “I am such a failure.” Instead, think – “I still got up and moved. I am better than I was before I started.”
When you change your mindset, your small setbacks won’t last long and you will be able to continue your journey faster. Know that “failing” can happen to anyone. It’s when you get right back up and do it again that matters.
Add Comment
No matter how off track you may feel like you are..
No matter how long it’s been since you’ve exercised, or eaten something that nourishes you..
Remember that where you are right now is just a starting point, NOT a destination.
Don't feed yourself a story that keeps you feeling small and living less than the life you are capable of.
Don't focus on the enormity of the road ahead or all the steps you need to take; that is a mental tool of sabotage that often leads to inaction.
Instead, commit to doing ONE SINGLE THING, no matter how small, that takes you in the direction you want to go in. Whether it’s drinking more water each day, or stretching to get more flexible; you will feel more confident, more in control of your life, and more likely to find ways to keep the momentum going.
Add Comment
Consistent action creates consistent results!
Don’t give up. Great things take time, and you’re getting there. Let your mistakes be your motivation, not your excuses.
Add Comment
Don’t give up exercising just because the scale isn’t moving in the “right” direction. Go with how you look and feel, versus what the scale may read. Yes, while it may be nice to see the number on the scale go down, it might be time to put the scale aside for a bit; instead, measure results with a glance in the mirror or a new personal best, such as – I can do ten push ups now.
Add Comment
Want faster results?
Simple solution - work harder, much harder than what you have been doing!
Add Comment
You have to lose the excuses in order to lose the weight!
Add Comment
'Do no make change too complicated, just begin'.
Add Comment
Take control of your day and get a quick workout done nice and early, before life gets in the way.
Add Comment
It is a New Year! Let us try to start it off by doing less, yet more:
Less: Lazing Around
More: Working Out
Less: Junk Food
More: Salads
Less: Planning/Talking/Writing
More: Doing/More Action
Add Comment
It never ceases to amaze me..but people do get upset..when they don't make the necessary changes or put in the necessary effort!
"Don't be upset by the results you didn't get from the work you didn't do".
Plain and simple
Add Comment
I want legs like yours.....
I want arms like hers....
I want, I want, I want...I hear these words all the time...my thought is:
It's not how badly you want these things, it's how hard are you willing to work for them?!
Add Comment
No matter how much I try to convince YOU, inspire YOU, motivate YOU..no matter how many people tell YOU all about the benefits of living a healthier life...if YOU aren't ready to change, it will not happen.
YOU have really got to want to change! Are YOU ready? Be honest with yourself.
People tell me they are oh so ready, yet they are not willing to:
- Work hard
- Work consistently
- Be patient
Without these essentials, results will not be seen.
Add Comment
Any progress, no matter how big or small, is still progress..
As somebody neatly put it - Try to remember to take some time to celebrate the progress you are making along the way. Just don't celebrate with a milkshake or fries!
Add Comment
Gym machines can be quite boring (after a while); Cross Fit, well it does seem to be kind of sadistic; the good thing is that we can become truly fit without ever going to a gym. Being fit is about being smart enough and confident enough to know that you simply must get going..and watch portions when eating your food!
"Fitness is more than just exercise. Fitness is a way of living to get the most out of life."
Add Comment
Remember...Measure yourself in strength, rather than in pounds.
Add Comment
It's not so much that you begin, but rather that you continue!
Add Comment
"Growth and comfort seldom ride the same horse".
You want to grow, you need to get out of your comfort zone.
Add Comment
Get going… Walk if you have to, but finish the damned race.
Add Comment
If you snooze, you lose (inches, that is)..
Keep in mind, sleep matters when it comes to losing weight. The body requires a certain number of hours for rest and recovery, especially when attempting to slim down.
Add Comment
Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.
Add Comment
Now is the time to get started. How?
"Make up your mind, watch what you put in your mouth, and put your body in motion".
Add Comment
Make a list of positive affirmations that work for you. Remind yourself daily.
Here’s a few to get you started:
- I love to exercise.
- I want to live a healthy life and eat real healthy foods.
- I am getting stronger each day.
- I can, yes I can!
Add Comment
Your scale is a wonderful tool that can help track your progress and keep you honest. Numbers go up and down on the scale due to water intake, hormonal changes, stress or illness.
If you follow a healthy eating plan and get regular exercise, your weight will go down.
- Don't get mad at your scale-just stick with your program and it will happen!
Add Comment
The fact that you are not where you want to be should be enough motivation...you know who I am talking to!
- I am talking to you, all of you:)...
Add Comment