Time Out

TIME OUT

There is so much value to taking a “Time Out” but I think we have the “timing” all wrong. Parents give their kids time out when they are acting out. The child is removed from the situation because their behavior is not acceptable. Team sports call time out when they are doing poorly. They take the time to devise a new plan that will help them out. 
When my kids were younger, I was in total survival mode and my life felt like a blended game of “Frogger” mixed with “Whack a Mole”, with three children five and under. I would pour a little glass of wine in a Tiffany’s sterling silver baby cup, (portion control) and get a spoon scoop of peanut butter (calorie control), walk into my bathroom and sit on the floor. I would do that before I lost it and tell my kids, “Mommy needs a little time out.” I would sit there until I was done licking my peanut butter, sipping my wine and having a good cry. Little did I know it was sheer brilliance. It taught my kids to take a time out before they reacted versus after.
What would happen if we took a time out before we acted out or before we were doing poorly ? Think about all the not so good moments in your life, the ones you aren’t so proud of. How would things be different if before you reacted, you took a time out? Imagine this – you removed yourself from the situation and calmly thought of a strategic plan that helps you out. How would your life be different? It is all about making the healthiest choices so that you can be happy with yourself. And if giving yourself permission to take a “Time Out”, grab a small cup of wine and a BIG scoop of peanut butter works for you – then take it! If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness!

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 11 On the ELEVENTH day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas…”, don’t make me sing it for you.)

ELEVEN BREATHS BEFORE YOU LOSE YOUR@#%*
You know that moment when you are about to lose it?
Take eleven deep breaths, I would have said ten but I already used that number.
These breaths will help you:
Buy some time before you react
Gain a healthy perspective
Calm yourself down
Clear your mind 

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Holiday Workouts

Be Healthy – Be Happy

No Excuses!

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Running On Empty?

RUNNING ON EMPTY?

I get that the holidays have us overloaded with more things to do than usual. I know that there is more stress in our lives with family or lack of – with friends and social obligations – with money and wanting to give to everyone  – with work and doing overtime so that you can spend more time with loved ones. I understand that the last thing you want to do at the end of the day is exercise. Most people want just the opposite – they want to do nothing. They are out of gas – on empty.  Once you are on empty then there is no chance you are going to do anything. You will be stuck, probably on the coach looking at your phone with no gas. Like a car on empty – it won’t go anywhere. When was the last time you let your car get to empty? It is no fun. You are stranded. You have to get gas somehow. So most of us don’t let that happen by making sure we have enough gas.
Let’s make sure we have enough gas in our cars AND in our day so that we don’t find ourselves stuck, being able to do nothing. Do the same thing you do with your car. Monitor your level of gas throughout your day. When you sense you are getting low – do something to give yourself more fuel. Don’t let yourself get to empty. Nothing works on empty!

If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 10 On the tenth day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas…”, don’t make me sing it for you.)

TEN EXERCISES TO DO EVERY DAY
CHEST PUSH-UPS
SIT-UPS
SQUATS
LUNGES
TRICEP PUSH-UPS
SUPERMANS
BRIDGE HIP LIFTS
BICYCLES
FOREARM SIDE PLANK
PLIE SQUATS
That’s right – DO ALL OF THESE, EVERY SINGLE DAY. If you are short on time then do one rep of each. One is better than none. Do these ten exercises once an hour. Start your day with it. End your day with it. Try doing it before each meal. It takes just a few minutes but will have lasting results. 

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Where’s The Beef

WHERE’S THE BEEF?

Do you remember that commercial back in 1984? There are three people looking at a huge burger bun. One of them lifts the bun and sees a tiny meat patty. A lady says, “Where’s the beef?” That phrase became so popular, as it questioned reality. Do you ever question your reality? A lot of us hold onto what we think is our reality but it’s really a blend of facts, thoughts and feelings. 
Your reality is just the facts of an experience. Your thoughts and feelings around a fact can be ever changing based on so many factors – maturity, knowledge, comprehension, etc.  Lastly – what you create from your reality will either help you or hinder you. Does that make sense?
For example –
The facts – My partner cheated on me
My thoughts – I am not enough 
My feelings – I feel anger towards relationships
My reactions – I don’t want to be with anyone 
OR
The facts – My partner cheated on me
My thoughts – They are not enough
My feelings – I feel thankful to be set free
My reactions – I want to find someone better for me

See how the facts can give forth to two totally different reactions based on your thoughts and feelings. 
Look at the facts. Can you think of a different side to it – So that your feelings around it can be positive and your reactions from it can be empowering?
 If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 9 On the ninth day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas”…, don’t make me sing it for you.)

NINE SECONDS UPSIDE DOWN
Definition of being upside down:
Head is lower than heart and heart is lower than hips – that is it. 
A few ways:
Hang your body off the side of your bed
Bend at your hips and reach for the floor
Get a fancy inversion table
Strike a downward dog, yoga pose
Do a handstand against the wall
Whatever you decide to do – hold it for at least nine seconds. If you are struggling with a thought about something, hang in there longer. Flipping your body physically does wonders for flipping your mentality.

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Hungry – Am Not!

HUNGRY – AM NOT! 

Are you really hungry? I get that you are feeling something but does it have to be hunger? Meaning – if you feel something in your body and you label it “hungry” what are you most likely to do? EAT!! But let’s say you feel the same sensation and you choose tell yourself, “My stomach is clean” then what do you think you will do? You most likely won’t eat and if you decide to eat, it will probably be something clean because who likes to make a mess in a tidy space?
If you want to change a behavior you have to start with your mindset. You feel hungry –  you eat. You want to start eating less so you tell yourself, “STOP eating!” Sorry – won’t work. You want to start eating less so you re-examine what it is your feeling. As long as you call your feeling, “hunger” – you will continue to keep eating. No one ever wants to go hungry and food is the solution to actual hunger. Start investigating what it is you are feeling.
Could it be boredom? Start a hobby or pick up one that you used to enjoy. 
Maybe stressed? Begin a practice that aides in stress reduction like meditation or exercise. 
Are you tired? Take a nap or if that isn’t possible, get outside and go for a walk.
Do you just need a glass of water? Hydration is one of the most common sensations that gets misread as hunger – go figure. 

If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 8 On the eight day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas…”, don’t make me sing it for you.)

EIGHT OUNCES OF WATER BEFORE EACH MEAL
Before you decide to load up on all food this holiday season, please do me one big favor – Drink a glass of water first. It will fill up your belly so you won’t eat so fast. It will buy you some time to make healthy choices versus quick impulsive choices. It will hydrate you and help your digestion.
Struggling with always feeling hungry?
Do the Hunger TestQuickly drink (2) eight ounces of water. Do 20 jumping jacks or push ups or squats. If you feel light headed or dizzy then you probably need to eat something. If you feel warm and energized then you do not need to eat something.

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Zero Calorie Peppermint

Be Healthy – Be Happy

No Excuses! 

#essentialoil#youngliving#healthyeating#sdtrainer

#sdhealthy#lisafitnoexcuses#healthcoaching#sdwellness

 #holidaydiet

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Unplug It Or Lose It

UNPLUG IT OR LOSE IT

Turn your televisions off. Shut down your computers. Remove your phones from your hands. Begin to unplug yourself from the world.
Everything will be okay. 
You will miss nothing.
Life will continue.
There is a weird sense of urgency to click on the little red circle with the number. We are ruled by those silly notifications. There is also a need to fill any empty time with looking at your phone. People take their phones into the bathroom. They grab their phone while sitting at a stop light. It is rare to find anyone standing in line not looking at their phone. Not to mention – if you post something on any social media platform. Don’t you want to know how many people “like” it or comment on it? Come on – don’t you?
It is an addiction that we need to just unplug from. It can be seriously dangerous. The desire to check your phone during an intimate conversation – potentially lose your relationship. The tendency to open your social media apps to keep track of your “likes” – people lose their mind over this. The need to look down at your phone while driving – lose a life. Unplug it or Lose it!
 If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 7 On the seventh day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas”…, don’t make me sing it for you.)

SEVEN HOURS OF SLEEP
I know eight is the more traditional mindset but let’s be realistic, some of us are lucky to get six. Shoot for seven and maybe you will get lucky and get eight one night.
Here are SEVEN things that will help you get those SEVEN hours of sleep.
1) Give yourself 30 minutes to get ready for sleep.
2) Lay quiet and still in your bed.
3) Use an eye mask to keep it dark.
4) Place a heat pack on your lower back.
5) Keep your phone out of reach. Unplug from it or you will lose sleep.
6) Put a few drops of lavender on your bedding.
7) An hour before you are go to bed, drink chamomile tea.

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How To Get The Good Juju

How to Get the Good JuJu 

What you put out into the universe you will get back. It is true but not as linear as you think. For example, you are driving in bumper to bumper traffic trying to get home. You decide to be kind and let a car pull into your lane, later as you are exiting the freeway, another driver cuts you off and you think, “That’s what I get for being nice?!?” WRONG! The universe doesn’t work like that my friends. Later on that week you are rushing into the grocery store to grab one “oh – sh@t, I forgot” item and the lines are horrific. You are complaining under your breath, rolling your eyes with annoyance on your face then pull out your phone so that you can burry your angry head in social media nonsense.  You feel a tap on your elbow, look up and snap, “What!?!” The person says, “Why don’t you go ahead of me.”  There you go – universe has spoken, one dose of good juju coming up when you are acting like a grown ass certified booger having your own personal “humantrum”.
My point is, you cannot give up on the work. Trust that it will pay off. You want good juju, you have to constantly put good juju out there. Do the work my friends and I promise you will reap the benefits. If you choose the dark side, wish bad upon others, entertain malicious acts or just put bad juju out into the universe – guess what? You will get that back as well. 

If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the -12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 6 On the sixth day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas”…, don’t make me sing it for you.)

SIX OUNCES OF FRESHLY SQUEEZED JUICE

I am not talking about boxed or jarred or carton juice that says, “Freshly Squeezed”. I don’t care if you buy it at the farmers market, certified organic squeezed by people massaging the fruit while singing positive words of affirmation. I want you to put the work into it. Go buy the fruit, cut them into halves and squeeze them into a cup. Simply done and takes no more than a few minutes. Technically, 6oz = 3/4 cup = 12 tbsp
I have listed how many pieces of fruit you need for 6oz of FRESHLY SQUEEZED JUICE plus some not so known benefits.
2 Oranges – aides wound healing, decreases inflammation, prevents kidney stones
1 Grapefruit – promotes appetite control, improve heart health, improves eye health
4 Lemons – promotes hydration, improves skin quality, freshens breath
6 Limes – reduces heart disease, aides in digestion, improves diet
“Why freshly squeezed?” The manufacturing of the juice, timing of it sitting on the shelf in a vulnerable “juiced” state AND the reaction of the juice to the packaging, all changes the original potency of the juice you are drinking. Put the work into some good jujuice and you will reap benefits. You don’t have to wait for the universe – you are taking your health matters in your own hands.

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Can’t Get Out Of Bed

4 stretches that you can do before you get out of bed


1) alternate knees to chest
2) both knees to chest and lift head, forehead to knees
3) legs to one side then the other with arms out long 
4) full reach, extend arms and legs and arch back 
Make sure to hold each stretch for a few breaths.


I guarantee your body will want to get out of bed after you do these stretches. No guarantee your mind will follow.

Be Healthy – Be Happy

No Excuses!

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Just Play Dead

IF ALL ELSE FAILS – JUST PLAY DEAD

Isn’t that funny? Think about it. If an animal or insect encounters a undesirable situation, what do they do? They act dead. It is brilliant. This way whatever they are fearing or stressing them out – just moves on by. 
Where am I going with this? 
During the holidays people often find themselves in a state of fear and stress.
Fear you won’t have the holiday gathering that you desire.
Stress that you aren’t going to be able to get away from work.
Fear your gifts will be a disappointment.
Stress you spent too much money.
Fear you will be alone.
Stress because you are with family.
Whatever your fear or stress is, do what has been proven to be a success in nature for centuries –  just play dead. I understand that you cannot just drop to the ground whenever you feel fear or stress. What I am getting at is that you take each day to lie down and be still. Sleeping doesn’t count because you need to be conscious through the entire process. Give it a try. See if the fear and the stress just just moves on by. I get that your world will be the same but perhaps your thoughts and beliefs might feel a bit more at peace. If you aren’t wiling to give this a try then –
Can you let go of your fear?
How do you manage your stress?If you are finding the holidays are preventing you from being healthy and happy then you will definitely want to read the –12 Days of Wellness! 

BE HEALTHY – BE HAPPY
NO EXCUSES!
DAY 5 On the fifth day of wellness that LisaFIT gave to me – (sing to the tune of “First day of Christmas”…, don’t make me sing it for you.)

FIVE MINUTES OF SAVASANA 
pronounced (shah-VAHS-uh-nuh)
At the end of most yoga classes – students move into Corpse Pose a.k.a. Savasana. It is both the easiest and the hardest to master. It is a fully conscious pose aimed at being awake yet completely relaxed WITHOUT falling asleep. Kudos to all yogis out there that have perfected Corpse Pose. I know for myself it is a true challenge. You knew it was coming, something of meditation or relaxation. I think meditation gets a bad wrap sometimes because it might seem boring or worthless. BUT – laying down like a corpse seems a bit more manageable right?
How to play dead for five minutes.
1) Find a quiet place
2) Wear comfortable clothes that will keep you warm
3) Lie on your back on a firm surface
4) Legs long, Arms out to the side with palms up
5) Eyes closed
That is as simple as it gets. You can play a five minute song or set your timer. Do your best to NOT MOVE. If you need to focus on something because like me your mind is thinking of all the things you need to do – then focus on the one thing you MUST do and that is breathe. Focus on your breath and enjoy playing dead.

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