From the H3 Vault: Minding the Gap

My days of late have been busier than I could have imagined. Don’t get me wrong, I’m not complaining. They are days full of gratifying work, connecting with people and sharing my experience, strength and hope. Lately, however, I have had to increase my personal commitment to practice what I preach. Most notably, I’ve had to mind the gap.

In the midst of these busy days, I have had to recognize and take advantage of the small moments when the universe is asking me to slow down and get present. You may not be aware of what these moments are but they look a lot like this…being on hold with the cable company, sitting at a long red light (otherwise called a GOOCHER by my kids), standing in any line that doesn’t seem to be moving, or being stuck in traffic on the highway. These are usually moments when our jaw clenches, we repeatedly look at our watch and expletives are freely forthcoming.

These are the precise moments when it’s time to acknowledge that we are being asked to slow down or stop. We can’t seem to find time for it ourselves, so the universe steps in. They are little gifts waiting to be acknowledged with a small meditation, a prayer of gratitude, a mindful exercise involving the senses or getting out of our head by being of service to others.

These moments, or gaps, can add to our stress levels or can help us to “reboot.” When we focus on things we are grateful for while sitting at a long red light, we experience joy instead of anxiety. When we focus on our breath while sitting in traffic, we sooth our spirit and feel peace in a situation we have no control over. When we call a friend in need to inquire about their wellbeing while waiting in line for Black Friday shopping, we trade our frustration for compassion.

With the holidays quickly approaching, many new gaps await. Just think of all the mindfulness exercises you can do while waiting in line during Christmas shopping! Tis the season to focus on gratitude during the hustle and bustle. Don’t forget to receive the gift of the gap.

Fitness Friday: New classes coming to H3

With the New Year only one month away, we’re shifting gears and adding even more variety to our already extensive fitness class lineup. Earlier in the fall we added Body Balance, Bosu Ball Basics and Kettlebell 101 Training, but we’re not stopping there. Watch the video below to hear about the first two new classes of the season entering the mix and we’ll keep you updated as more hit our daily schedule.

Bob's Basics on Thanksgiving

Happy Thanksgiving! I hope you and your family have the best Thanksgiving you have ever had. As we all know, holidays, especially Thanksgiving, can pose some real challenges to staying on track with your program. In her post yesterday Lisette, with David’s help, discussed the concept of progress not perfection. I’d like to focus on the same theme.

Think about previous Thanksgivings, how you have eaten, the level of activity you had, and look for ways to improve. Perhaps the most important thing you can do to set yourself up for a good day is to start the day with doing something positive. Take a few minutes to reflect on the meaning of Thanksgiving and acknowledge what you have to be thankful for; take a walk first thing in the morning, it doesn’t have to be long, even a short walk can lift your spirits; have a good healthy breakfast—it is easier to sustain the momentum of a good start than change the moment from a bad one. As clinical psychologist Howard Rankin, Ph.D. says, “it is hard to rebound from a double bacon sausage biscuit.”

For some, the problem isn’t only that it is difficult to manage portions during a holiday, it’s that you have a license to eat as much as physically possible. Thanksgiving is the poster child event for eating until the point of physical discomfort. Some even take pride in being able to out eat other members of the family. Maybe it is time to let someone else earn that honor. But the goal isn’t to stay on an aggressive diet either. Eat what you want but pay attention to the amount. Ask yourself, “is this really going to be worth it?” If so, eat slowly and mindfully and most importantly savor every single morsel.

If in the past, you spent hours upon hours watching football, or the Thanksgiving day Law and Order marathon, you could plan some fun family physical activities. Take family thermal walks or at least get up every half hour or so and take a few laps around the house.

If you tend to be more liberal with your alcohol intake during the holidays, you can save some calories by cutting back a bit. Keep in mind that it not just the calories from alcohol that you need to be concerned about, it the impact alcohol has on staying focused and motivated in a very challenging food environment. Remember the phrase “resolve dissolves in alcohol”. Enjoy a glass of wine, a beer or mixed drink with the meal if you would like, but having a couple of drinks before you sit down will make it all but impossible to make healthy choices.

Finally, if you happen to eat or drink a bit more than planned. Don’t fret it, you haven’t blown it. Don’t try to make up for by skipping meals on Friday or trying to exercise for four hours. If you start Friday with a healthy breakfast, make sure you get a good exercise session in sometime during the day, and plan some fun physically active things to do over the weekend. The impact of going a bit overboard on Thanksgiving day will be minimal.

20 Ways to Improve Your Mood

As we take a moment to reflect on all the blessings in our lives we have to be thankful for, ask yourself if you’re getting the most out of each day. We often look to others to brighten our spirits but what can we do to make each moment even more vibrant? We all know that as the days get shorter and cooler our moods tend to do follow suit. Each day, try doing one of the items on the list below to help better your mood.

1. Take a warm bath or shower.
2. Get a good night’s sleep.
3. Listen to music (and don’t be afraid to sing along—loudly).
4. Get some fresh air. Don’t let the cool air scare you from enjoying the outdoors. Enjoy your Sunday morning breakfast and coffee on the deck or go for a stroll through the park.
5. Do something generous for others. There are plenty of opportunities to help others. Whether donating to a toy drive or helping a neighbor rake leaves, no act of kindness goes unnoticed.
6. Think positively.
7. Compliment others AND yourself.
8. Pull up the blinds or open the curtains and let the sun shine in.
9. Light a candle to fill the room with a warm holiday scent.
10. Bring life to each room with a fresh bouquet of flowers.
11. Give your home an easy facelift by changing out the light fixtures and chandeliers or hanging new artwork on the walls.
12. Eat more foods that grow on plants than are manufactured in them.
13. Stretch before bed a couple nights each week.
14. Watch or do something silly. There are few things more contagious than laughter and a smile.
15. Pamper yourself. Take the time to do something special just for you. Schedule a haircut, get your nails done, purchase new undergarments, or block off some “me” time to catch up on the book you’ve been dying to finish. Do something that makes you feel better about yourself.
16. Stick to your exercise routine. Even if you find it hard to fit in fitness this time of year, focus on what you are actually able to accomplish and not on any missed targets. Remember Lisette and David’s song, “progress, not perfection.”
17. Spend time with others. Don’t skip the holiday party or game night because you don’t feel like leaving the house. Surround yourself with good company and laughter and fond memories are sure to sprout.
18. Let go of any negative energy you’re holding onto and forgive.
19. A friend always encourages me to live with the three E’s – energy, enthusiasm and empathy. Keep the three E's in the back of your mind throughout the day.
20. Pray and give thanks.

Progress Not Perfection

This holiday season, I'd like for you to focus on progress and not perfection. Every little strive you take toward improving your health is a step in the right direction. Check out this video from David and me and maybe this song will help you get through the holiday season with a little less stress!

Healthy Recipes: Cheddar and Parmesan Grits

 



INGREDIENTS:
1 1/2 cups Water
1/2 cup Grits, stone ground
1 teaspoon Onion powder
1/2 tablespoon Garlic powder
1/2 teaspoon Kosher salt
Pinch White pepper, ground
1 teaspoon Fresh rosemary, finely chopped
1 teaspoon Fresh thyme, finely chopped
2 tablespoons Half and half
¼ cup 2 % cheddar, shredded
¼ cup Parmesan, shredded

PREPARATION:
• In a large rondeaux, bring water, onion powder, garlic powder, salt and pepper to a boil.
• Add the grits, stir well with a whisk. Cover and reduce heat to low.
• Once the water has been absorbed (about 20 minutes), add the fresh herbs and half and half.
• Stir well with the whisk, cook 5 more minutes on low heat.
• Remove from heat and stir in cheeses.
• Serve immediately.

Servings: 4 (1/3 cup each)
Calories: 90
Sodium: 230 milligrams
Carbohydrates: 14 grams
Protein: 4 grams
Fiber: 0 grams

Coaching Corner: Practice What You Post

Facebook posts, newsfeeds, pins and 140-word character limits... Social Media. We are exposed to this almost every day. Sharing our thoughts, beliefs, attitudes, activities and where we are “located” has become a part of millions of people’s daily routine. Are these drifting us further into an electronic personality while becoming void from our authentic identity? Do your Facebook posts and tweets match to what is truly in your heart?

Authenticity is something we all need and desire from others. We respond well to those who tell us the truth, do what they say they are going to do, and treat us with value and worth. In culture of posts, tweets and pins some of the authenticity and sincerity can almost seem questionable. For example, I may post a quote about having a positive attitude, but if I’m living a life full negativity then that would be a little misleading, right?

Simply put, practice what you post—"Walk the Talk"

Oh, and after watching the video you should probably “share” it. Haha. Just kidding.