Monday, November 29, 2010

Come Join Us!

So Thanksgiving is over...and you may have overeaten.  It happens to lots of people.  Now you may be thinking it's time for a change.  Or, you might have done awesome & eaten really clean and now want to learn more about how to teach others how to be healthier.  Either way, come to the following event & learn more & ask questions.  Email me at with questions or for more details:

Healthy Weight Night
Tuesday, November 30th
Jolts & Juice-Upper Deck
Ontario, Oregon
5:00 PM

Friday, November 26, 2010

You Fit Friday #4

I hope you all had a wonderful Thanksgiving day!  We had a great time with my family and today is spent with the hubby's side.  If you're married & both families live close, you might be like us & have 2 actual Thanksgiving meals.  In the past that's been quite a filling experience.  This year though, I decided to stay almost 100% on program (I had 2 bites of yams & a danish my dad made-and that was enough!) and was armed with a few things to help me feel like I was getting some treats in with everyone else: sugar free cider, diet soda, etc.  It helped me a ton and I realized that it really ISN'T about the food!  Pretty powerful.

It also made me realize how much of eating for me is in the social aspect.  I found that as long as I'm eating something at the same time that everyone else is eating, I'm usually okay.  For instance: while everyone else ate a big Thanksgiving lunch with all the fixings, I ate my yummy salad with tons of veggies & some roasted turkey on the side.  But because I was eating & chewing alongside everyone else, I didn't even think about what I wasn't eating.  Pretty cool, huh?

Anyway, this is a short post because it's a crazy busy weekend with family, but I wanted to end with some awesome motivation from my old high school friend.  She has done Take Shape for Life and has totally excelled (as you can see)!  I am so proud of her.  She is 5'2'' & started at 177 and is now 141!  She's still going strong, too!  I think it's completely amazing what this program can do for those who commit themselves to changing.  It's a journey, but it's a well worthwhile one.   Have a great Holiday weekend!

Friday, November 19, 2010

You Fit Friday #3

Today's topic is:


We've all experienced it.  Whether by or through another person, factors surrounding us (weekends, holiday's, etc.), or by doing it to ourselves.  Why do we sabotage ourselves or allow ourselves to be sabotaged? 

I am the absolute WORST self sabotager I know.  It's as if I think I'm undeserving of reaching my goals, so I sabotage myself just as I reach a new low, fit into a smaller size jeans, feel like I look good in the mirror, etc. etc. etc.!  So why do I {and most others} do this?  Because self sabotage is a destructive behavior that prevents one from accomplishing their goals, it's definitely something that needs addressing.  The most frustrating thing about it is that the one who is affected knows in the reasoning part of their mind that they need to make changes.  Their realistic self can say, "this is totally disgusting & unhealthy behavior" while the emotional & self sabotaging self says, "Who cares!" 

I recently asked on my You Fit Forever facebook page for other's experiences with sabotage.  I received a response from a friend that is similar to a behavior that I display often.  She said that occasionally she will eat something she perceives as bad {when in reality it may just be a small side step from her healthy eating regime} and then she feels like her whole day {and sometimes week} is shot...  Why exercise when the day is already screwed up.  Why waste healthy foods on a day that's already going downhill.  Then she proceeds to continue sabotaging herself & her efforts toward health for the rest of the day.  Totally something I do.  I'm such an all or nothing personality {yes, I realize this has to change to be truly successful} that if I cheat/mess up/eat something not on program early in the day, I often fail the rest of the day. 

I was reading up on self sabotage and came across this passage that spoke loudly to me:
"You will never overcome self sabotage if you cannot be honest with yourself about why you are doing it.  What is keeping you from focusing on your own health?  What keeps you from loving yourself enough to make YOU a priority?"
Powerful, isn't it?  In my mind I thought I was making me a priority because I was putting time & efforts into being healthier.  But by self sabotaging, I'm making it a selfish journey-one that I'll never have true & lasting success with-instead of a confidence building experience that will stretch me into a better person in every aspect of my life. 

I've been pretty good at overcoming other people's attempts-known or unknown on their parts-at sabotaging me.  Now I'm focusing on overcoming my own tendency to do this.  A couple helpful things I've found are the following:
1. Talk it out.  For the longest time I would avoid talking about my tendencies to cheat myself.  I wanted others to see me as invincible to some degree & I got away with it for the most part.  In fact, I never even talked to my husband about it and he thought I was the strongest person ever in that realm...never tempted.  Finally, I vented to him and guess what?  It helped.  A lot.  For example:  the other day we received some stressful news in regard to our business.  Not a huge deal, but one of those crazy things that comes at the wost & most unexpected times.  We were both running on high stress because of it & although we weren't irritated at each other, we were anxious to get the issue resolved and both felt the tension in the house.  I panicked & just snapped when I was alone in the kitchen.  I ate three mini brown sugar muffins that I'd made the day before for some friends.  What?  I immediately began thinking in self sabotaging terms and thought my whole day was shot & I should just keep eating to feel better.  Instead we got the problem resolved and felt the mood lighten up considerably.  I told my husband what I'd done and he said, "Okay.  So you ate three mini muffins.  You didn't 'go off the program.'  You just ate three mini muffins.  Just keep going like you normally would."  That was so empowering to think that yeah, I ate something I usually wouldn't while on the 5&1 plan.  So what?!  The growth comes from realizing that & moving on without binging, beating myself up, or continuing the sabotaging behavior. 
2. Setting mini goals.  This is huge for me.  I used to set large & lofty goals.  This is great & highly encouraged.  Now though, I also set mini goals.  Usually on a weekly scale, but sometimes day to day.  Something like, "Get 150 ounces of water every day this week before you can have any diet soda," or "Exercise five days this week for 25 minutes-try upping the intensity each time."  It becomes more like a competition with myself & I'm much more driven to reach these mini goals because they are close to me.  Right now.  Sometimes it's hard to make positive & healthy changes because eating a cheeseburger won't necessarily have a negative effect on us right now...and neither with running three miles or choosing a healthier food option.  But long term, those daily healthy choices really add up & we can become our optimally healthy the mini goals help me achieve those far out goals in a much more manageable way for me. 

Do you find yourself sabotaging or allowing others to sabotage your efforts?  I encourage you to dig deep inside yourself and find the real issues of what is going on.  Figure it out, write it down, and own it.  Start making an effort to change those negative behaviors so you can find positive results & finally free yourself to reach your goals.  I'm rooting for you & would love to hear about your experiences {}.

Have a happy & healthy Holiday!

Friday, November 12, 2010

You Fit Friday #2

1. I wanted to share one of the concepts that has helped motivate me recently more than anything else.  That is visualization.  My husband is famous for telling me to just visualize where I want to be and I'll get there.  But I often found it hard to visualize me in a place I'd never been before.  Because I've never been smaller {that I can remember} than I am now, it was a weird feeling to think about where I could get.  It just didn't seem realistic and I wasn't sure how far to reach.  This time around though, I've been visualizing.  Recently I heard a woman speak about an experience she had.  She and her husband were set to run the Boston Marathon.  The night before the race, they headed down to the course.  Together they ran the last mile of the marathon and crossed the finish line to an invisible crowd of fans.  They celebrated as if they'd just won the race.  She said that the next morning when they ran the full 26.2 mile race, she had times where she'd get tired or feel like she couldn't keep going, but she'd visualize herself crossing that finishline and be able to keep going.  My sweet mother-in-law gave me a great incentive.  These sweet "goal jeans" that I want to fit into.  I tried them on and was close, but not quite.  They were just what I needed to give me a much needed nudge of motivation.  Instead of folding them or hanging them in my closet, I hung them right out in the open in my living room.  I pass them hundreds of times daily as I am going to & from the kitchen/pantry/office/living room, and they are doing their job.  Each time I see them I'm a little more driven & excited to reach my goals.  Whether it's jeans, your progress pictures, your written goals placed in strategic places, or a new swimsuit you want to fit into for your reward cruise, set it out where you can see it.  Try it and it might just work for you as well!

2. A friend shared something a while back that has stuck with me.  He is a trucker & is often on the road for hours at a time.   He said he does great at going on little sleep and staying alert when he's driving at night.  But the closer he gets to home, the less vigilant he becomes.  Because the terrain is so familiar, he often lets himself lose focus a little and has to remind himself that although he's close, he's not quite there yet.  It starts getting harder the closer he gets to home.  I feel the same way with our goals.  When we first start we are energized, motivated, and generally have a pretty big road ahead of us.  But the closer we get to our goals, the harder it gets to stay on task & keep our focus.  It can be done though, and that ties into #1.  That "close to home" feeling we get when we're almost there can be turned around into a positive rather than a negative.  Because we're so close we need to be even more vigilant than before so we can just finish what we started & feel the reinforcement that comes from doing what we set out to do!  Another HUGE help to me is keeping a food journal.  When I write things down, I am less likely to stick unhealthy things in my mouth. When I don't keep track, I often fill myself before realizing how much I've taken in. 

3. Lastly, I wanted to share some helpful holiday tips from Dr. Andersen & his wife, Lori.  The most important thing obviously, is to just decide beforehand what you're going to do.  Are you going to stay on program or stick with healthy choices?  Or are you going to splurge and have a piece of pie? 3 bites of each dish?  Just lean & green with 1 small serving of dessert?  Whatever it is, decide beforehand and don't let yourself be blindsided!  Most of all, remember that these Holiday's are best spent relishing the time with family & friends rather than food.  Focus on your relationships and stay as strong as you can while still maintaining a positive attitude!

Here are a few tips you can use when you are attending parties and giving gifts:
  • Don’t go hungry-try eating a Medifast meal or part of your Lean and Green prior to arriving at the party. This will help curb your appetite.
  • If you are invited to a party, which happens to be a potluck, this is a great opportunity to bring a healthy meal, that also fits with the TSFL program
  • You can check out our Lean and Green cookbook for some tasty ideas.
  • When you arrive at the party-and you want to partake or try food, use the smallest plate with healthy choices.
  • Be mindful of your Healthy Choices, fresh vegetables, lean proteins and salad.
  • Limit or skip foods that are high in calories and low in nutritional value.
  • What happens when you are the host/hostess?? There are many tempting opportunities to “graze” when packing up leftovers.   Divide left overs into Lean & Green meals. Allow someone else to pack up the left overs and you offer to wash the dishes.
  • Develop a Plan of Action for Surviving an Event: Identify your personal barriers and strategy, write it down.
  • Take time for yourself!!  This is a very busy time to the year for people, take time to exercise and keep your body moving. Just taking a walk can give you that alone time you need to get your body moving and regroup.
  • In advance ask your family and friends to forgo food gifts. Examples: wine, cheese, candies. Other suggestions would be donations in your name to charities, gift cards or opting out of gifts. You may say this year, let’s get together and start a new tradition in giving to someone else.
Also a couple ideas I (Karli) gave to my clients were the following:
-Take three bites of every dish you want but don't want a full serving of.  The first three bites of anything are the most satisfying to our taste buds & this will satisfy your craving and help you not feel left out, but also keep you from indulging in many un-needed calories.
-Stick with the program and eat 2-3 hours before the "big meal."  Choose options at dinner or lunch that go along with your lean & green.  Then pick what you want more than anything that day and have one serving of that.  For instance, keep on program 100% and then have 1 slice of pumpkin pie as your treat.  Then just get right back on track as usual.
-Take gum, flavored water, or diet soda or tea to sip on before/during/after the event.  Fill yourself up with non-caloric beverages and enjoy chatting with friends. 

Good luck!  If you have any tips to share, please feel free!

Friday, November 5, 2010

You Fit Friday

Because this blog has been completely neglected, I've decided to start doing You Fit Friday posts.  They will be a hodge podge of things & will most likely contain different topics/recipes/debates, etc. each week.  This way you can know to check the blog each Friday and find something new! 

Today I'm doing a 5 on Friday theme:

1. Awesome article found HERE.  Totally cool to see Medifast at #1 on such a prestigious list...and to know it's largely in part because of their partnering with Take Shape for Life as the coaching arm of their company.  So so cool!

2. Ever wondered what the heck to do with brussel sprouts to make them taste edible?  I actually like them, but my husband & many other people I've talked to don', I set out on a mission to find a great recipe for them.  And, it turned out to be super simple!  And, delicious.  Yes, they even passed the husband test.  Try them out for yourself!

Roasted Brussel Sprouts
-Set oven to 400 degrees
-Mix brussel sprouts in gallon size baggie or bowl with 1 T. olive oil, salt & pepper, and garlic salt.
-Spread sprouts out on a pam-sprayed cookie sheet
-Sprinkle with a little extra salt
-Roast in oven for 40 minutes
-Check, shake around on pan, roast an additional 10-20 minutes.  Delish!

3.  Each month TSFL sends out a great Healthy Habits E-Newsletter.  If you are interested in receiving this awesome informational health newsletter, let me know {} and I'll add you to the send-out list.  This month's letter had some great

4.  If you're on Facebook, definitely check out my new page: You Fit Forever.  Be the 100th person to "like" it and you win a free box of food.  Spread the word & encourage your friends to like it too because the 250th person gets something bigger...and if they aren't a personal friend of mine, the person who referred them to me gets a prize as well!

5. Lori Andersen is an incredible resource in the Take Shape for Life world {she's the wife of Dr. Andersen-author of Habits of Health}and I took the following from her blog post a  couple weeks ago.  I relate to this so much as I often use my emotional brain in instances where I should use my rational one.  Can you relate?  I know it's a little reading, but you won't be hearing from me for another week, & trust me, it's worth it.

"Why did I do that?...What was I thinking??"
"A simple way to look at this question is to understand two distinct parts of our brain that are responsible for two distinct types of thinking.  One part of your brain, known as the Limbic system, makes decisions based on emotions, and focuses on the quickest, easiest way to solve a problem.  Another part of your brain, known as the pre-frontal cortex, makes decisions based on logic, and looks for long-term solutions.   Let’s move away from discussion of the physical brain structure, and simply refer to what the brain does… it’s functions.

THE Theory of TWO BRAINS…as mentioned earlier… two different parts of your brain, serve two different functions… we’ll refer to them as the RATIONAL BRAIN and the EMOTIONAL BRAIN:
  1. Your Rational BRAIN: Uses logic and is responsible for Planned Behavior; is factually based;  considers Long-term consequences; is more “Parent”- like …and is “willing to wait”
  2. Your Emotional BRAIN: Uses feeling/emotions, and is responsible is responsible for Impulsive/compulsive behaviors; considers fulfilling Immediate needs/desires;  is more “Child”-like… and wants WHAT IT wants… NOW!
Why DO we sometimes behave in ways that are not in our own best interest?
Usually, when we are making a decision, or solving a problem, we get input from both parts of our brain (both the Rational BRAIN and Emotional BRAIN make a contribution). Depending on our current mood, or the situation, we may follow the lead of one part of our brain… over the other.
The Emotional BRAIN has a distinct advantage in that it can come up with answers very quickly.  Whereas, the Rational BRAIN is more methodical and deliberate, offering answers only after careful consideration of the consequences.  So as it turns out, the “first” answer to pop into our head is often offered up by the Emotional BRAIN.
When the Emotional BRAIN dominates the decision making process, we will make decisions based on the quickest and easiest way to solve a problem.  Later, after the fact, our Rational BRAIN “kicks in” and asks “Why did I do that… what was I thinking?”  Have you ever experienced anything like this? …most of us have.
Which BRAIN are you using to make decisions about EATING?
Of course, some decisions are best left to the Emotional BRAIN: when we are being spontaneous, or need an immediate answer.  However, the Emotional BRAIN can also get us into trouble.  Sometimes when we make a decision, based on the quickest/easiest solution… we later regret that decision.  The challenge is controlling which BRAIN, makes which decisions.
Like any thought or thinking process, the more we think in a certain way, the easier and faster that way of thinking becomes.  We form “habitual” ways of thinking.  This can be a problem when we are in the “habit” of using our Emotional BRAIN to make decisions that have long-term consequences.  If we use our Emotional BRAIN to make too many decisions about what to eat, this can have a long-term impact on our weight.
When we use our Rational BRAIN to make decisions about what to eat, we are likely to get better long-term results. The Rational BRAIN is not interested in the quickest/easiest solution: it is interested in long-term consequences.  Using this way of thinking to make decisions about what to eat (like any thought or thinking process); can be developed into a habit.  Developing the HABIT, of making rational eating choices
Practice asking yourself these questions, before you put anything into your mouth:
  • Which BRAIN am I using right now (Rational or Emotional)?
  • Is eating this… in MY best long-term interest?
  • If I eat this… how will I feel an hour from now?
  • How will I feel tomorrow, about the decision I am about to make?
  • How will I feel a year from now, if I continue to make decisions like this?
  • How will you feel TWO years from now, if you continue to make decisions like this?
Practice listening to the Rational BRAIN, before taking action.  Practice NOT acting on the “first” idea/solution that pops-up… give careful consideration to these questions before you act.
Watch Your Language: Developing a Healthy Inner Dialogue
We ALL talk to ourselves: we have an “Internal Dialogue”.  We’re continuously asking ourselves questions; making comments to ourselves; talking things through, to make decisions.  The language we use, during these “discussions”, may be helpful, or MAY be hurtful.  Please, pay attention to the kind of language you use, when you are having an internal discussion.
You cannot win the battle if your enemy has outposts in your head!
If the majority of your Internal Dialogue is negative, and you use strong language, you may be talking yourself into a very negative place. Monitor the language you use; monitor the “tone” of your words; monitor the kind of questions you ask yourself.  Some of us have gotten into the HABIT of speaking to ourselves quite harshly… almost in a punishing way.  As if, we speak harshly enough to ourselves… that will make things BETTER?
A good rule of thumb is: if you wouldn’t say certain things aloud to your best friend, don’t say them silently to yourself.  Listen to the way you talk to yourself… would you talk to your best friend like that?
When you DO talk with your best friend, you are probably supportive, patient and compassionate… why not extend this type of dialogue to yourself?  Make every effort to “speak to yourself”, in a way that is supportive and patient… and shows that you care…
Have fun with this… as you monitor, and re-phrase as necessary, notice how differently you feel… when you talk with yourself like YOU… are your OWN best friend…"