Brenda's M & M
Motivational Moment
Motivational Messages by Brenda Von Rautenkranz.
May 9, 2013 Do you Indulge in "Fat Talk"?
May 1, 2013 The Big Attitude Check !
April 25, 2013 Are you Hostile, Frustrated, Upset?
April 17, 2013 5 Habits of Highly Successful People trying to lose their extra weight
April 8, 2013 The Power of Words
April 3, 2013 Self Confidence... Are you Lacking it? Do you want it?
May 9, 2013
DO YOU INDULGE IN "FAT TALK"?
My butt is big." "I'm so fat." "No you're not fat, I'm fat." “Look at my thunder thighs, no look at mine.” My face is so fat. I look like chipmunk …. no I look like chipmunk!
Sound familiar? If so, you're indulging in "fat talk," and it's doing nothing to help you reach a healthy weight. Those who regularly trash talk their body weight are more likely to have a poor body image, higher levels of depression, and feel more pressure to be thin, according to a new study. Engaging in fat talk about your own body and weight tends to blossom into broader negative feelings about yourself and adds to feelings of helplessness. Not surprisingly, messages about what you should weigh come from a variety of sources. Family, friends, and the media all play a part. How to break the cycle?
Pay attention to the tone you use when talking to or about yourself. Would you talk that way to anyone else? Probably not. Try not to be so critical of yourself.
Focus on what your body is capable of -- your strengths -- instead of what it's not doing.
If you find yourself in a fat talk conversation with friends, commit to not engaging in those types of discussions.
It is all about self-esteem. "Tap into another voice in your head that isn't so critical and begin to use it……"Counter, 'I'm so fat' with 'I don't want to think of myself that way.'"
You have the power to stop that negative Fat Talk!!! Stop it!
And be honest with your pals. "Tell them, 'Having this conversation isn't helping us at all,' Changing the subject may not solve the problem, but it's a first step toward seeing yourself in a more positive light -- and as more than a number on the scale.
No animal has been harmed writing this email, especially my pig Oliver.
Have a fabulous week and stop the Fat Talking. Thanks for reading!!! Brenda Fit For Life
May 1, 2013
THE BIG ATTITUDE CHECK!
Getting to where you want to go is a life process! It takes time, commitment, and a series of accomplishments…some big, some small but each are important!
CHANGE is a progression; each bit of progress you make gives you confidence to take on the next challenge. How is your physical well being? How is your emotional well being? So let’s check your attitude.
1. Physical activity is nonnegotiable… You have to move to improve. And yes 6 times a week of movement.
2. There are no shortcuts to achieving what you want. As much as I hate to say it, if it was easy… everybody would do it.
3. Each improvement you make, not just pounds lost, is worth acknowledging and praising. Passing by a Mc Donald’s, sleeping better, feeling stronger, and passing up on a dessert. All these are improvements!
4. Willpower is the key. Start focusing on what your health will look like in 2 years if you stay with a healthy lifestyle. You do have to give up some things in order to achieve goals.
5. Excuses. Stop making them. Aren’t you tired of your own excuses…? The “I will start tomorrow,” syndrome affects so many people. I eat under stress… my mother was heavy. These excuses have to stop in order for life to begin!
6. You can still be a good mom, dad, or employer and still take care of yourself. Don’t let the obligations of others interfere with your obligation to yourself.
7. Get ready for those setbacks. They are coming, and they are inevitable if you progress in your program. The real deal is…how fast you get back going again.
What is your spring Challenge? Drop some weight, eat healthier, better sleep habits. Whatever has been bugging you, take this time and write it on some paper and create a plan. State it:_____Plan it: ______Do It: ______The first step is writing it down! You can do it!
Thanks for reading this and passing it on. Brenda Fit For Life!
April 25, 2013
ARE YOU HOSTILE, FRUSTRATED, UPSET?
Do you get upset .......frustrated, even hostile about everyday events? Does your stress level skyrocket and remain at a perpetually high level? If you do this to your body, your body will pump two major stress hormones, which has damaging effects on your body. In fact, "if left unchecked", the perpetual release of the stress hormone adrenaline and cortisol can sear the body in a way that is similar to acid searing metal. Even after any immediate stress producing incident has subsided, these hormone levels can remain high and can continue to do damage your body.
What causes stress? Stress results when we experience unmet expectations. Stress is a gap between what we expect ourselves and others to do and what actually happens. Sometimes the result is hurt feelings, frustration, irritation, hostility, guilt, and even un-forgiveness. Unrelieved stress usually keeps us up at night, worrying and overly concerned about the future!
So what are we to do....
1. Stop expecting life to unfold according to your will, your timeline, and your desires.
2. Stay positive in your daily life... find the good and be thankful of what you have already!!!
3. Take care of yourself physically and emotionally.
4. Stop envying others who think they have it all together... they don't!!!
5. Start enjoying each day as it comes.... from traffic to tragedy.. take each day as it comes and enjoy the special moments with your most important people in your life!!!
Helpful hint for the week....
*Write a special note or email your child, spouse, or friend!!
*Make a list of 3 things you are thankful for.
*Call someone today who made a difference in your life.
*Go for a walk and take a look around and be grateful that you can go for a walk!!
* Stop complaining.... nobody wants to hear it!!!
Have a Great Week!!!
Brenda von Rautenkranz!!
April 17, 2013
5 HABITS OF HIGHLY SUCCESSFUL PEOPLE trying to lose THEIR EXTRA WEIGHT.
Why do only some of us reach our goal weight while others don’t?
Well we have to eat less, move more… sounds simple right? We all know the formula but how do we do it? Actually this is just the beginning. The key to achieving your goal weight is bridging the gap between what you want to do and actually doing it. We all have a desire… now we just need a plan!!!
1. Get Slim Strategy #1Be Specific!
Name your goal weight… I want to weigh 145 pounds, I weigh 165 pounds. I need to lose 20 pounds. Being specific gives you clarity because you have spelled out exactly what success looks like to you.
2. Get Slim Strategy #2 Create a food (just in case) plan!
Temptations will arise, be ready to counter act it. Bring your lunch when the office orders in. Studies suggest that coming up with safe to eat plans makes you two to three times more likely to reach your diet goals.
3. Get Slim Strategy #3 Record your Success
Don’t think about where you have to go in your weight. Record your weight daily and write your exercise down. Stay focused on what you are achieving and not what did not work.
4. Get Slim Strategy #4 Stay Positive
Believe that you will succeed. This is hard work so praise yourself!
Stay focused on your accomplishments and not on what didn’t work. Talk to yourself daily and say I can do this!
5. Get Slim Strategy #5 Power is in Willpower!
Willpower is like a muscle: It varies in strength from person to person and moment to moment. The more we resist some foods; it gets easier the next time… then the next time.
Take time this week to set up a plan with a calendar and start writing down your weight, food and your exercise. Keep your Positive Attitude in tune with you!
You have heard these same words so many times …but now it is time to act upon these words!
Stay Positive!! Brenda Fit For Life!!!
April 8, 2013
THE POWER OF WORDS
Let’s start this week by talking positive about ourselves. Keeping ourselves positive is the first step in achieving our goals. We may not be where we want to be, but at least we are not where we use to be. So many times it starts with what we say to our friends about ourselves. “I hate my legs,” “Look at this stomach.” Today is your new day to say only good things about yourself. This could be very hard if you are use to putting yourself down daily. Too often we focus on what is wrong with us instead of what is right.
Here are my top 10 of staying positive!
1. Stop trying to find your joy in others…. find it in yourself. Be your own entertainment system. Get rid of the mind clutter and start enjoying who you are! Find things you enjoy and do them. There is never a good time so just do it!!
2. Be happy where you are at. I always here, “When I lose all this weight I will be happy,” or when I get married, I will be happy, when I get divorced I will be happy. You get the point. It is not what you get; it is who you are already!
3. Stop the should of ’s and could of’s. Stop living in the past and change it today. I will start exercising now, not tomorrow, not Monday, not when I get back from vacation.
4. Saying something great about yourself to someone else. This is not bragging, but building yourself worth of who you are. Ex. Wow I did a great job today!
5. Don’t wait for a special occasion to enjoy your life. Start today; eat on your good china, where your party pants, enjoy your days. Do the things you have been wanting to do.
6. Eat like a pauper not like a king. Have you ever seen kings… they are fat. (Except Prince Charles) Eat less and move more. Talk positive about why you need to make changes. Maybe because you want to live a long healthy life! Or maybe you want to go to your grandkids weddings!
7. Set aside a time each week just to be quiet and enjoy your own company. You don’t always have to be around people to be happy. Take your lunch outside and enjoy the sun!
8. Stop the blame game. People who are into the blame game spend as much time as possible trying to find out who made them unhappy yesterday, today and at some point the future. You’ve gained weight; you blame it on the family, jour job, or the vacation. Take the authority of your own life and do something about it.
9. Decide today that you matter and you are significant. You do not need people, family members, or your children to validate who you are.
10. Celebrate the moments, hours, and minutes of your existence. As you do, you’ll leave behind a life filled with “Oh, no’s and wake up to one overflowing with “Ah-has!”
Stay Positive!!
Brenda
Self Confidence… Are you lacking it?...Do you want it?
Here is something to think about and practice!
Lack of self –confidence apparently is one of the great problems besetting people today. Everywhere you encounter people who are inwardly afraid, who shrink from life, who suffer from deep sense of inadequacy and insecurity, who doubt their own powers. Deep within themselves they mistrust their own ability to meet responsibilities or grasp opportunities. They do not believe that they have it in them to be what they want to be, so they try to make themselves content with something less than that of which they are capable. And yes, the blows of life, the accumulation of difficulties, and the multiplication of problems tend to sap our energy and leave us spent and discouraged.
But we do not need to stay in this self defeating mode. Feelings of confidence depend upon the type of thoughts that habitually occupy your mind. Think defeat and you are bound to feel defeated (I can never lose this weight, I can’t stop eating, my relationships are bad). But practice thinking confidence thoughts , make it a dominating habit , and you will develop such a strong sense of capacity that regardless of what difficulties arise you will be able to overcome them.
Here are 4 workable rules for overcoming inadequacies and attitudes.
Practice them this week and watch for powerful results!
1. Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Your mind will seek to develop this picture. Never doubt the reality of this picture. (See always the picture of success.)
2. Whenever a negative thought concerning your personal powers comes to mind, deliberately voice a positive thought to cancel it out. Your words which you tell yourself are powerful!
3. Do not build on obstacles in your imagination. De-value every so called obstacle. Minimize them. Difficulties must be studied and efficiently dealt with to be eliminated, but they have to been for only what they are. Don’t camp on the obstacle…. move on.
4. Do not be awestruck of other people and try to copy them. Nobody can be as efficiently as you. Remember that most people, despite the confident appearance and demeanor are often as scared and doubtful as you are at times and as doubtful of themselves.
I don’t know where you are today, in a valley or on top of a mountain. But we have some choices in life to help us overcome our circumstances. Try these steps and enjoy the wisdom which you can learn by managing these emotions! Have a Blessed Day!
Brenda, your Trainer!!!
Oh and go exercise today!!
September 18, 2012
What is the secret to life?
What is the secret to life? Aren’t we all looking for the answers somewhere? Here is something someone sent me which needs to be read at least once a week. My Responses are in bold! You don’t have wait until you’re in your 90’s to do these great tips right now!
Written by Regina Brett, 90 years old,
of the Plain Dealer, Cleveland, Ohio .
"To celebrate growing older, I once wrote the 45 lessons life taught me.
It is the most requested column I've ever written.
My odometer rolled over to 90 in August, so here is the column once more:
1. Life isn't fair, but it's still good.
2. When in doubt, just take the next small step. (On to a treadmill!)
3. Life is too short to waste time hating anyone.(Does plucking their eyes out count for hate?)
4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch. (Do they know that?)
5. Pay off your credit cards every month. (Yikes! that hurts)
6. You don't have to win every argument. Agree to disagree. (It depends with who?)
7. Cry with someone. It's more healing than crying alone.(That is what babies say)
8. It's OK to get angry with God. He can take it.( Are you sure… who asked Him?)
9. Save for retirement starting with your first paycheck.(Oh.. is that how you save?)
10. When it comes to chocolate, resistance is futile.(Now you are talking… sista!!)
11. Make peace with your past so it won't screw up the present.
12. It's OK to let your children see you cry. (Especially when they get married or go to college)
13. Don't compare your life to others. You have no idea what their journey is all about.(Not judging is so hard to do….)
14. If a relationship has to be a secret, you shouldn't be in it. (So True)
15. Everything can change in the blink of an eye. But don't worry; God never blinks. (We are counting on that one)
16. Take a deep breath. It calms the mind. (Heavy breathing does not count!)
17. Get rid of anything that isn't useful, beautiful or joyful. (Spouses don’t count)
18. Whatever doesn't kill you really does make you stronger.
19. It's never too late to have a happy childhood. But the second one is up to you and no one else.
(Will time outs work for my husband?)
20. When it comes to going after what you love in life, don't take no for an answer.
21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special. ( Go put on those party pants!!)
August 28, 2012
You are what you believe!
So often, people allow the opinions of others to hold them back and water down their dreams. We have to realize, there will always be critics and naysayers in life.
One of the most important things you can learn is that other people don’t have to believe in you in order for your dreams to come to pass. Other people don’t set the limits for your life — you do. It’s not what others say about you that affects your life, but what you say and believe about yourself.
What do you believe about yourself? Are you living in past failures? Are you letting others define your life? It is time to make a clean break and start today to reevaluate your life. It takes courage to change! Start today by making some changes. Changing behaviors as well as changing your negative thoughts takes bravery. Weeding people out of your life which are negative and draining takes real courage.
1. Stop the negative talk about yourself. Stop bringing up past failures to yourself. Let the past stay in the past. Let the positive words roll off your tongue. “I am great person.” “I am a hard worker”… “I love myself”….. You get my message here!
2. Stop comparing yourself to others. There will be always someone smarter, richer, prettier, and more talented than you. Love who you are and embrace yourself to be the best of who you are!
3. Spend some time alone with yourself. You are a wonderful person, So Start enjoying your own company!
4. Don’t let other people define who you are or make you do things you don’t want to do. Most people you know do not know your own personal life journey. Only you can determine what things are good for you in your life.
5. Stop relying on friends and family to bring value to you. You are a valued wonderful person. Complimenting yourself of your own accomplishments brings more value to yourself, than hearing it from others. ( This is the building of self esteem not cockiness)
6. Use your days to fulfill dreams which are planted in you. You are never too old to start something new; you just need the courage to do it!
7. Be honest with your friends and family. Speak up if someone hurt you, do not harbor angry and hurt feelings in your heart. Forgive fast and move on!
8. You are a wonderful person…. start enjoying yourself!
August 2, 2012
Happiness…..Do you have it??
If you can’t be happy where you are, you’ll never be happy. Happiness is not an address, bank account, new car, retirement, grown kids, better wardrobe, being thinner, a year vacation around the world, getting promoted, more stuff, bigger stuff( All though all these things are great, they won’t make you happy, they might make you feel good, look good feel secure, look secure… but they will not make you happy!)
Happiness is an attitude. Happiness is self-acceptance, acceptance of others, an enjoying being. Happiness is life.
Have you ever noticed that the war within is always present when we are at war with others? And that peace and happiness with others is easy once the inner war is solved? So who are you at war with?
So what does make us happy? People keep searching for this one answer.
People who are happy:
* Smile a lot…
* Are gracious…
* Believe in a higher power...
* Are glad to see you…
* Feel in control…
* Believe in themselves
* Help others…
* Are generous..
* Are not self centered…
* Are self focused...
* Listen...
* Control their ego...
* Are encouragers…
* Accept themselves and others for who they are.
Happy people k now that it isn’t what happens to them, or around the, that matters, but how they react or respond to these events and circumstances.
So what does make you happy?
Happiness is….
When you feel good and don’t know why.
A positive state of mind.
The ability to control your thoughts, emotions, and feelings.
Knowing what you stand for and why.
Believing in yourself.
When you smile for no apparent reason.
When you are grateful for any and all blessings in your life.
Take a moment and think about your happiness… I dare you.. okay I double dog dare you. Think about where your happiness is???
July 19, 2012
Make exercise a priority! 3 Steps to Get Fit
Do you want to live an extra 2.8 high quality years longer? All you need is half an hour of physical activity a day, plus some strength training. If you've been sitting on that favorite lazy boy too long, adopt this three-part plan to stay-young.
People who are fit in their 50s are twice as likely as their unfit classmates to celebrate their 85th birthday! (How about still looking and feeling good at 85 years old).
Step 1: Walk for 30 minutes every day. Make a daily, brisk half-hour walk your first fitness goal. Feel bored or lonely? Get a buddy and you'll get younger in two ways -- companionship and exercise.
Step 2: Sweat. After a month of daily walking, step things up. Add something sweaty 1 hour a week: Walk up hills, Take an exercise class, bike, or hike up hills. A great predictor of how long and well you're going to live is how well you can exercise your heart and how fast it recovers from harder workouts. Pushing yourself once a week not only increases your metabolism but helps you lose weight faster!
Step 3: Build strength. After each workout build muscle by lifting weights.
NO TIME FOR WORKOUTS?????
If you have no time for workouts…. then get creative. Try to participate in walking meetings. Ask co workers to walk and talk. (A lot of my clients already do this).
Do you hate cleaning? Change your mind set. Say to yourself “I love to clean because I am burning calories.” Try turning up the intensity when sweeping, mopping, mowing the lawn, walking the dog, or gardening. All these chores will make you younger and give you more energy. The key to turning any household task into exercise is to pick up the pace or increase intensity and sustain it for as long as comfortably possible without taking a break.
So if you have to clean the floors, throw on some great upbeat music, and put some major muscle behind your mopping. And set yourself a goal to see if you can finish within a certain time limit. This will help you keep the activity intense enough to count it as exercise. (If your housekeeper is starting to look really good…. this is the reason…. she is stealing your calories!) If your kids need to drop some pounds send them to cleaning!
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Top ten household chores for burning calories*
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1. Moving furniture
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225 calories
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2. Scrubbing floors
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189 calories
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3. Raking leaves
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171 calories
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4. Gardening
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162 calories
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5. Mowing the lawn
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162 calories
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6. Washing the car
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153 calories
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7. Cleaning windows
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153 calories
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8. Vacuuming
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84 calories
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9. Washing dishes
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76 calories
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10. Doing laundry
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72 calories
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Have you Ever Noticed That? See if you can relate to any of these??
HAVE YOU EVER NOTICED THAT……………………. Just when you are ready to go on a healthy diet, someone brings home a CAKE?
Have you ever noticed that when you are trying to be good and not order French Fries at a restaurant, you pick and eat the person’s sitting next to you?
Have you ever noticed that when you finally reach a certain weight you have been longing for….. it is time for a vacation?( to fatten up).
Have you ever noticed that as you begin to age your best look is laying on floor looking up? All the fat is gone?
Have you ever noticed that when you can’t afford to go on an exotic vacation… you don’t want to see pictures of people who did on FB?
Have you ever noticed that when you decide to get in shape… so did all the other people at the gym?
Have you ever noticed that when you exercise you eat better and when you don’t … you eat junk food?
Have you ever noticed that the more you complain about your husband or wife there is someone out there who is lonely and would love to have them?
Have you ever noticed that the more you take the time to care for your body the better you feel? I’m just sayin!!
Have you ever noticed that if you eat fast food slow it doesn’t count as fast food?( only kidding… don’t do it!)
(Email me your best (HAVE YOU NOTICED THAT)I would love it use for an M&M!!! Brendavonr@aol.com
Energy…. Do you have it?
One question I am asked all the time is how do you have so much energy? Here is my top 5 ways to have Constant Energy?
1. What is your mind telling you? How we think we feel has a definite effect on how we actually feel physically. If your mind tells you that you are tired, the body mechanism, the nerves and the muscles accept the fact. Say to yourself … “I feel great.”
2. Avoid drainage of power. It is not hard work that drains off energy but emotional upheaval. Who is draining you? What is draining you? Energy leaks can be caused by hereditary or self imposed emotional reaction which can suck the life right out of us. The natural state of an individual when body, mind, and spirit work harmoniously is that of continuous replacement of energy.
3. Do you have the right stuff? The body is designed to produce all needed energy over an amazingly long period of time. Only if the individual takes care of his body, for example proper diet, exercise, sleep, no physical abuse. The body will produce and maintain astonishing energy and sustain good health.
4. Are you too busy? Neither age nor circumstances needs to deprive us of energy and vitality. Our energies are destroyed because of high tempo, abnormal pace at which we go! The hectic habits of this age have many disastrous effects. Stop, Reflect, And Then Go!
5. The Big G and F will zap your energy flow… GUILT AND FEAR! GUILT...Letting things go and releasing your past transgressions will give yourself more energy and happiness. Thoughts cause feeling, so letting go of some of those negatives thoughts will begin the energy flow. FEAR…Almost everyone has something they fear. But when you let fear take your joy, then you have to attack your fear. Name your fear and begin to work through the negative thoughts which are taking hold of you!
Renew Your Body and Mind:
1. Stay positive in your words
2. Drink 64 oz. of water daily
3. Eat 4- Fruits/Veg. a day
4. Sleep 8 hours a night
5. Move each day for 30-min.
6. Enjoy each day it is a GIFT!
Choose Your Battles! 
How are you handling problems lately? Quite often, the simple life which we most desire, feels out of reach because of all the problems and challenges that crop up. Trials and difficulties will happen, but it's how we handle them that makes a difference. There are far too many battles in life to try to fight them all, so we must choose the ones we feel are worth the effort. Have you ever noticed that some things are better off left alone? Time changes a lot of things, and just waiting for a while may save a battle or two. If you are confronted with a challenge, try to not respond right away. Give yourself time to think about it and wait a couple of days to decide. Take the time to weigh your choices so you can make wise, solid decisions. (We are often in the microwave fix-it mode…. we want to it fixed now!)
We have the positive ability to shape our own lives as we shape ourselves. The choices we make are ultimately our own responsibility. Thinking things through and taking some time to reflect on the circumstances will better our relationships as well as our own lives.
Your mind is a power source to how you will react to things. Learn and practice to remaining calm and thinking before speaking. Okay, this is hard but well worth the discipline and practice!
So what challenges are you facing today? First, start by thinking positive thoughts, remaining calm and taking time to think things over.
What a simple concept but so hard to do….!!!!
Water & You! 
Water is the single most important nutrient for our bodies. It is involved in every function of our bodies. Your body is about 70 percent water. Your muscles are about 75 percent water. Your brain cells are about 85 percent water. Your blood is approximately 82 percent water. Even our bones are approximately 25 percent water. So what does this tell you about your body? We need a lot of water!
So why don’t we drink more water? Some don’t like the taste of water, or they were never taught the importance of water. Many people spend their day going from one caffeinated or sugar based drink to another. They jump start their mornings with coffee, then soda, then maybe an ice tea. Did you know that caffeine and sugar steal water from your body, and actually doing your body more harm than good.
Getting thirsty yet!! Water also flushes the waste products your body makes when breaking down fat for energy or when it processes protein. You need water to transport nutrients to your muscles, to help digest food and to keep your metabolism clicking.
Have I sold you yet on drinking more water??? How about this…..Water lubricates your joints. Oh! Now I have your attention. We all want our joints to feel good and do their job. But we do have to help those joints by drinking more water.
Dehydration includes the following…
Fatigue, sometimes when we are sluggish we are just lacking more water in our system.
Loss of Appetite
Flushed Skin
Light headed-ness and dizziness
Muscle Cramping
Infrequent urination and urine is dark yellow
So how much water should a person drink? 64 ounces of water a day is sufficient. You might have to build up your water gradually to 64 ounces if you are only drinking just 8 ounces a day.
This is one area we can all improve on, so take on the challenge of drinking more water and less soda’s and especially sports drinks.
Share this with someone who needs to drink more water!!!
May 28, 2012
DID YOU KNOW…..?
Did you know …..that eating the same food every day not only makes eating healthy a no brainer, it could help lose weight too. One study found that woman who ate the same lunch every day for a week ate 100 fewer calories a day by week’s end. Repetitive eating causes a decline in how much we want that food.
Did you know….the top fat burning dozen? Citrus fruits, Wild salmon, Walnuts, Quinoa, Avocado, Artichokes, Lentils, Blackberries, Yogurt, Dark leafy vegetables like spinach and kale, and believe it or not Coffee!
Did you know…. you can have a faster metabolism at any age. Here is the real story… When you skip breakfast it is like hitting the pause button on your metabolism. Here is why…when you stomach is empty; it sends a message to your cells to conserve energy in case another meal does not arrive. Your body then holds on to the fat stored in your cells instead of helping you burn it off. Breakfast triggers the body where the body sends signals to the brain to activate the metabolic process of turning food into energy.
Did you know…that you can eat well even going to a backyard barbeque? Here is how, 1. Bring your own healthy dish, 2. Fill up on veggies 3. Stay away from the chips and dips and head for a piece of chicken( not fried), 4. Talk more eat less, 5.Exercise before you go, this way you can feel you worked hard and won’t indulge in items that would normally tempt you.
Did you know….what the top headache triggers are? 1. Emotional stress, 2. Under or over sleeping, 3. Odors (perfumes) 4. Missing meals, 5. Menstruation, 6. Higher and Lower barometric pressure, 7. Processed food, . & Alcoholic beverages, 9. Aged cheese which often contains tyramine, 10. Monosodium glutamate, a flavor enhancer in some fast food, broths, and seasonings.
Did you know…. the number one secret for healthy knees is to stay at a healthy weight. Every extra pound you pack on puts about 4 extra pounds of pressure on your knees when you walk or take the stairs.
Did you know … your hair needs a diet too? Hanging on to strong and healthy hair requires some healthy foods too. The necessary nutrients are: Protein, lean meats, poultry, fish, beans, lentils and low fat yogurt. Not only is hair made of protein, but the nutrient is also the building block of the cells required to produce a healthy follicles. Iron, the best sources of iron for the hair is fortified cereals, soy, meats and beans. Iron allows blood cells to carry energizing oxygen to the scalp and follicles.
Did you know…If you take some of your To Do’s and turn them into I Won’t, will allow you some downtime for yourself and keep yourself balanced. Lightening your load will not only jump start your immune system, but it can also craft a life that is more fulfilling. Get rid of the dead weight. Sometimes it is just time to move on and start enjoying your own life!
Encouragement!
Do you need a shot of encouragement today? We all need a shot now and then. So where do we get encouragement from? From our boss… yea right! From our spouse??? Really? From your kids? Only if they are little in which they run up and hug you and say that you are the greatest. So where do we get encouragement from? Maybe some good friends, family members. But how long does that last?
We need to be our own encourager! Start with some positive words when you get up in the morning. “Today is going to be a great day”. Sounds poky right? Your secret to success is determined in your daily verbal agenda. If you make a few key decisions and then manage them well in your daily verbal agenda, you will begin to encourage yourself. You will never change your life until you change something you do daily. Each day of your life is a preparation for the next. What you become is the result of what you do today. So why not start by speaking good words to yourself! You are worth it!!
1. Start being proud of yourself. You have come a long way and you should celebrate those accomplishments. (Don’t celebrate at Dunkin Doughnuts)
2. Practice good thinking. If you have stinkin thinkin… get rid of it! Start talking how you have made a difference, don’t think of your failures, which we all have, but on things we have accomplished or want to accomplish.
3. Don’t let others discourage you. You pick yourself right up and start that positive talk immediately. If you start thinking that they may have a point… you are going to go down a wrong path!
4. Start your shot of encouragement each day with some positive statements: “I make a difference”… “I am worth a lot”.. I have confidence in myself.” The more you talk positive about yourself the more positive life you will have! Speak favor on your life. I am a great Mom! You get the point!!
5. The thoughts in your mind will always be more important than the things in your life( repeat this 5 times). Fame and fortune are fleeting. You can’t buy happiness or win happiness, you must choose it.
We begin our happiness when we encourage ourselves. Don’t wait on others to find the good in you…. find it in yourself… it is there waiting to be noticed by YOU!
Thanks for Reading…. send it on to someone who might need encouraged today!
10 Ways to Simplify Your Life
Most people today live complicated lives that leave them frustrated and confused, weary and yes…. worn out! Are you tired most of the time? Are you spent? Do you find yourself wishing for a better day… a simpler day? I have great news for you; your life does not have to be that way. You can choose a life of simplicity, fruitfulness, fulfillment, peace and joy. Are you complaining about your schedule? Did you know that you make your own schedule? Nobody can change it but you. You can spend your time wishing it were different but wishing will get you nowhere.
Life can never be simple unless we learn to approach all things simply. It is our attitude toward each event in life that determines how easy or complex each situation will be. Or are we just complicate and need to simplify ourselves?
Try to incorporate these approaches to simplifying your life in your every day. I believe that applying some of these will dramatically improve the quality of your everyday experiences. Are you ready?
1. Stop Procrastinating – Start by doing one thing at a time. Just start and the job and it will get done. Planning is good but ACTION is better. It does take discipline to get started!
2. Clear Out the Clutter- Clutter can make you feel overwhelmed. Go through your house and belongings and start giving things away or donating to people who might need it. We all have too much and we need to simplify our houses. Or have garage sale and make some money on your clutter. Being attached to items is the main reason people have clutter. Take a picture of it and put it in a scrap book…. just a thought!
3. Establish Boundaries- When you have no boundaries in your life, you have no protection. Saying no to something that we don’t want to do is setting boundaries. Don’t let other people dictate your time. Time is precious!
4. Regularly Re-evaluate Commitments – Life is ever changing and so are our commitments. I always sit down in the summer and revisit all my commitments for the upcoming year. I re-examine if I still find joy in them or do I need to move on. If you are not finding joy in things you use to do, then it is time to move on.
5. Mind Your Own Business- We all have enough of our own business to take care of. We do not need to clutter our minds with analyzing other people’s actions.
6. Be Content with What You Have- People crave more and more. More does not have the ability to make us happy. Sometimes we tend to over spend on something we wanted and then we still are not happy.
7. Get Your Mind Off Your Self. We should take care of ourselves physically, mentally emotionally, and spiritually. What I mean is to stop worrying about yourself. If we think about ourselves all the time the more miserable you will be.
8. Don’t Worry About Tomorrow- Trying to live tomorrow today complicates life. Sometimes we complicate today trying to gather provision for tomorrow and miss today. Be in the moment and enjoy each day and what it brings.
9. Let Go of the Past- Everyday is a great new beginning containing tremendous possibilities, new dreams, new hopes and a new life. But we cannot see these possibilities of today if we stay deep-rooted in the mistakes and disappointments of yesterday. If someone has hurt you or disappointed you….. Let it go!
10. Don’t Be Afraid of What People Think- It is not possible to be liked by everyone. Stop trying to convince them of your good intentions and let them think what they want. Don’t live a life of being afraid of a thought. Be your own person and let others think what they want… they are going to anyway.
Have a Great Week!! Brenda Fit For Life
Do You Indulge in
FAT TALK?
My butt is big." "I'm so fat." "No you're not fat, I'm fat." “Look at my thunder thighs, no look at mine.” My face is so fat I look like chipmunk …. no look at mine!
Sound familiar? If so, you're indulging in "fat talk," and it's doing nothing to help you reach a healthy weight. Those who regularly trash talk their body weight are more likely to have a poor body image, higher levels of depression, and feel more pressure to be thin, according to a new study. Engaging in fat talk about your own body and weight tends to blossom into broader negative feelings about yourself and adds to feelings of helplessness. Not surprisingly, messages about what you should weigh come from a variety of sources. Family, friends, and the media all play a part. How to break the cycle?
· Pay attention to the tone you use when talking to or about yourself. Would you talk that way to anyone else? Probably not. Try not to be so critical of yourself.
· Focus on what your body is capable of -- your strengths -- instead of what it's not doing.
· If you find yourself in a fat talk conversation with friends, commit to not engaging in those types of discussions.
It is all about self-esteem. "Tap into another voice in your head that isn't so critical and begin to use it……"Counter, 'I'm so fat' with 'I don't want to think of myself that way.'"
And be honest with your pals. "Tell them, 'Having this conversation isn't helping us at all,' Changing the subject may not solve the problem, but it's a first step toward seeing yourself in a more positive light -- and as more than a number on the scale.
No animal has been harmed writing this email, especially my pig Oliver.
Have a fabulous week and stop the Fat Talking. Thanks for reading!!! Brenda Fit For Life
The Big Attitude Check!
Getting to where you want to go is a life process! It takes time, commitment, and a series of accomplishments…some big, some small but each are important!
CHANGE is a progression; each bit of progress you make gives you confidence to take on the next challenge. How is your physical well being? How is your emotional well being? So let’s check your attitude.
1. Physical activity is non-negotiable… You have to move to improve. And yes 6 times a week of movement.
2. There are no shortcuts to achieving what you want. As much as I hate to say it, if it was easy… everybody would do it.
3. Each improvement you make, not just pounds lost, is worth acknowledging and praising. Passing by a Mc Donald’s, sleeping better, feeling stronger, and passing up on a dessert. All these are improvements!
4. Willpower is the key. Start focusing on what your health will look like in 2 years if you stay with a healthy lifestyle. You do have to give up some things in order to achieve goals.
5. Excuses. Stop making them. Aren’t you tired of your own excuses…? The “I will start tomorrow,” syndrome affects so many people. I eat under stress… my mother was heavy. These excuses have to stop in order for life to begin!
6. You can still be a good mom, dad, or employer and still take care of yourself. Don’t let the obligations of others interfere with your obligation to yourself.
7. Get ready for those setbacks. They are coming, and they are inevitable if you progress in your program. The real deal is..how fast you get back going again.
What is your spring Challenge? Drop some weight, eat healthier, better sleep habits. Whatever has been bugging you, take this time and write it on some paper and create a plan.
State it:_____Plan it: ______Do It: ______The first step is writing it down! You can do it!
Thanks for reading this and passing it on. Brenda Fit For Life!
How to Have Constant Energy! Do you have energy leakage?
How we think we feel has a definite effect on how we actually feel physically. If your mind tells you that you are tired, the body mechanisms, the nerves and the muscles accept the fact. If your mind is intensely interested, you can keep on at an activity indefinitely. The body is designed to produce all needed energy over amazingly long period of time. If you take reasonable care of your body, from the standpoint of proper diet (fresh fruits, vegetable, and protein), exercise, sleep, no physical abuse, the body will produce and maintain astonishing energy and sustain itself in good health. If one gives similar attention to a well balanced emotional life, energy will be conserved.
So what is an energy leak? Some people do not have a passion and this is an energy leakage; they are just getting by and in the process, lost their vitality. Sometimes we have an energy leakage from anger. Yes, anger can zap your zest for life in a second. Have you ever had a fight with a spouse or family member or friend? Did you notice you did not feel like doing anything after the incident… it is like it took the life right out of you? Negative talk can zap your energy too! “I am never good enough” …I am always messing up”… I never have energy. What we think and say is usually our destiny for tomorrow.
Energy leakage comes in many forms….. Guilt and Fear!! Hanging on to guilt can keep you from feeling free so energy can flow through you. And Fear just holds you back from achieving things you really want to do but you are afraid… What if I fail…What if .. What if … This is the What if Syndrome! This is a major zapper of energy and a big time energy leakage problem. Lastly, lack of emotional rest can slip that energy right out from under you.
So how do I keep my energy stored in me without leakage?
1. Find your passion.
2. Keep your anger under control (stop yelling at the traffic… or just stop yelling)
3. Watch your words. Speak kind words about yourself.
4. Let go of Guilt that you have been harboring for years!
5. Embrace your fears and plow through them… one at a time.
6. Get the emotional rest you need. Take a break from cell phones, computers and T.V.
It is time for a New You to fire the Old You!
Thanks for reading this…. send this on to a family member… friend... Or enemy!
WHAT ARE YOUR EXCUSES?
Why do we keep doing things we know are not good for us? Why do we act the way we do? Why am I always wishing my days could be different? Why do I have 2 good days... and then it turns crazy? Did you know that you are in charge of your emotions and your body? So stop it!!
The only word I can say for all these questions is DISCIPLINE!
We have to start deciding... am I going to give into my emotions and feelings? Or am I going to give in to what needs to get done in my life. I often hear “but I just don’t feeeeeeel like exercising”.... Well to be honest, most people don’t ever feel like exercising, but they know what their body needs to do in order to stay healthy, so you just have to do it!
Your discipline of today is your destiny for tomorrow!
I guarantee, if you do these 6 things, you will lose 6 pounds in a couple of weeks!
1. Move at least 45 minutes every day for 6 days a week.
2. Eat only fruits and vegetables and meat or fish.
3. Drink 8 ounces of water a day (no sodas).
4. Sleep 8 hours a night… go to bed!
5. Cut out sugars, bread, and pasta (okay for a little while).
6. Stop worrying and stress less and think only positive thoughts of yourself and others!
Is this hard???… Yes! If it was easy everybody would do it. So take on the challenge! Life is about starting over, but learning about our lessons from yesterday.
Today is your new day! You can be anything you want to be as long as you have discipline! It is the dirty word which nobody wants to do anymore!!! Get it, Do it, and Live it!!!
Discipline! It is your Destiny for Tomorrow!!!
Thanks for taking the time to read this! Thanks for taking the time to do it!!
Brenda Fit for Life!!!!
THE POWER OF WORDS
Let’s start this week by talking positive about ourselves. Keeping ourselves positive is the first step in achieving our goals. We may not be where we want to be, but at least we are not where we used to be. So many times it starts with what we say to our friends about ourselves. “I hate my legs,” “Look at this stomach.” Today is your new day to say only good things about yourself. This could be very hard if you are used to putting yourself down daily. Too often we focus on what is wrong with us instead of what is right.
Here are my top 10 of staying positive!
1. Stop trying to find your joy in others…. find it in yourself. Be your own entertainment system. Get rid of the mind clutter and start enjoying who you are! Find things you enjoy and do them. There is never a good time so just do it!!
2. Be happy where you are at. I always hear “When I lose all this weight I will be happy” or "When I get married, I will be happy", or "When I get divorced I will be happy". You get the point. It is not what you get; it is who you are already!
3. Stop the "should of’s" and "could of’s". Stop living in the past and change it today. I will start exercising now, not tomorrow, not Monday, not when I get back from vacation.
4. Start saying something great about yourself to someone else. This is not bragging, but building your self-worth of who you are. Ex. Wow I did a great job today!
5. Don’t wait for a special occasion to enjoy your life. Start today; eat on your good china, wear your party pants, enjoy your days. Do the things you have wanted to do.
6. Eat like a pauper not like a king. Have you ever seen kings? They are fat (Except Prince Charles). Eat less and move more. Talk positive about why you need to make changes. Maybe because you want to live a long healthy life! Or maybe you want to go to your grand-kids weddings!
7. Set aside a time each week just to be quiet and enjoy your own company. You don’t always have to be around people to be happy. Take your lunch outside and enjoy the sun!
8. Stop the blame game. People who are into the blame game spend as much time as possible trying to find out who made them unhappy yesterday, today and at some point the future. You’ve gained weight; you blame it on the family, your job, or the vacation. Take the authority of your own life and do something about it.
9. Decide today that you matter and you are significant. You do not need people, family members, or your children to validate who you are.
10. Celebrate the moments, hours, and minutes of your existence. As you do, you’ll leave behind a life filled with “Oh, no’s and wake up to one overflowing with “Ah-has!”
Stay Positive!! Brenda von Rautenkranz Fit For Life
THE 5 HABITS OF HIGHLY SUCCESSFUL PEOPLE
trying to lose THEIR EXTRA WEIGHT
Why do only some of us reach our goal weight while others don’t?
Eat less, move more… sounds simple right? We all know the formula, but how do we do it? Actually this is just the beginning. The key to achieving your goal weight is bridging the gap between what you want to do and you actually doing it. We all have a desire… we just need a plan!!!
Get Slim Strategy #1: Be Specific!
Name your goal weight.. I want to weigh 145 pounds, I weigh 165 pounds. I need to lose 20 pounds. Being specific gives you clarity because you have spelled out exactly what success looks like to you.
Get Slim Strategy #2: Create food (just in case) plan!
Temptations will arise, be ready to counter act it. Bring your lunch when the office orders in. Studies suggest that coming up with safe to eat plans makes you two to three times more likely to reach your diet goals.
Get Slim Strategy #3: Record your Success
Don’t think about where you have to go in your weight. Record your weight daily and write your exercise down. Stay focused on what you are achieving and not what did not work.
Get Slim Strategy #4: Stay Positive
Believe that you will succeed. This is hard work so praise yourself! Stay focused on your accomplishments and not on what didn’t work. Talk to yourself daily and say I can do this!
Get Slim Strategy #5: Power is in Willpower!
The capacity for self control is like a muscle: It varies in strength from person to person and moment to moment. The more we resist some foods; it gets easier the next time… then the next time.
Take time this week to set up a plan with a calendar and start writing down your weight, food and your exercise. Keep your Positive Attitude in tune with you!
These words you have heard so many times before…but now it is time to DO IT!
Brenda von Rautenkranz, Personal Trainer
Fit For Life