Promoting Healthy Lifestyles at Home, School, and in the Workplace.

Brenda's M&M

Motivational Moment 

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MOTIVATIONAL MESSAGES FROM BRENDA VON RAUTENKRANZ

June 12, 2015          Excuses

March 11, 2015        How is your Emotional Fitness?  What are you thinking?

 

June 12, 2014           How are you handling problems lately? 

April 23, 2014           Do you need to get motivated to exercise?

 

Oct. 24, 2013            I Don't Have Time to Exercise!!!
Oct. 17, 2013            Why do we keep doing the things we shouldn't do?
Oct. 10, 2013            Something Has to Change
Oct. 2, 2013              Do you want to have a stress free life? Who doesn’t!!!
Sept. 25, 2013           Is Watching TV Making You and Your Family Fat? 
Sept. 17, 2013           Intention
August 28, 2013        Do you have Faults?
August 23, 2013        Do want to live longer?
August 1, 2013          How are you managing these days?
July 18, 2013             Believe in Yourself!
July 3, 2013               Double-Duty Exercise Opportunities

June 26, 2013            Do you Want to be Happy?
June 19, 2013            Laugh More!!!
June 6, 2013              How can you get a better Memory???
May 29, 2013            Are You Always in a Hurry?
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?

 

Sept. 18, 2012             What is your Secret to Life
August 28, 2012         You are what you believe!
August 2, 2012           Happiness... Do you have it?
July 19, 2012              Make Exercise a Priority
June 28, 2012             Have You Ever Noticed that?
June 21, 2012             Energy...Do Your Have it?
June 14, 2012             Choose Your Battles!
June 7, 2012               Water and you!
May 28, 2012             DID YOU KNOW…..?
May 24, 2012             Encouragement
May 17, 2012             10 Ways to Simplify Your Life
May 10, 2012             Do you Indulge in FAT TALK?
May 3, 2012               The Big Attitude Check
April 26, 2012             How to Have Constant Energy.
April 19, 2012             What are your Excuses?
April 12, 2012             The Power of Words
April 6, 2012               The 5 Habits of Highly Successful People 

 


June 12, 2015

“EXCUSES”

Are excuses holding you back from being successful with Your Health?

Overcoming Excuses: Finding Motivation to Eat Healthy and Exercise

  1.  “I can’t exercise because I can’t afford a gym membership.”
  2. “I’m too tired to work out today.”
  3. “Eating healthy is expensive, and I’m on a tight budget.”
  4. “There just isn’t enough time in the day.”

Have you ever heard someone making one of these excuses about eating healthy or exercising? Perhaps you’ve even thrown out an excuse a time or two, yourself.Excuses are the language of the unmotivated! Repeat!!

Don’t get down on yourself, we are all guilty of making excuses from time to time. But how can you turn that excuse into action?


The first step is to identify the real culprit—the real reason behind your excuse. This may require some soul searching to find out why you avoid exercise or can’t take those steps toward a healthy lifestyle.


“Talk with a health professional, counselor or friend—someone who can help you identify the root of why you are struggling to make change. “You could have the most beautifully designed nutrition plan and yet excuses prevent you from implementing that plan.”

As you are evaluating the reason you’re making excuses, it’s important to see your doctor to rule out any clinical causes of your lack of motivation. For example, if you’re tired all the time, it may be due to a lack of iron. Get your physical exam and check in with your doctor to identify any medical problems that might impede your success or exacerbate your weight problem, such as thyroid problems, polycystic ovarian syndrome or even stress.

Let’s take a look at common excuses people make and find out what you can do to overcome them.

Do these excuses sound like YOU!

Excuse No. 1: I’m too tired.
As previously mentioned, first you should see your doctor to rule out clinical challenges that may be the cause your fatigue. If there is a clinical reason for fatigue, your doctor can help you. “Bad food and little movement create fatigue.” It’s a vicious cycle—the lack of exercise makes you even more tired, the more tired you are, the less motivated you are to exercise. Fuel your body with healthy food. Remember that exercise is a stimulant, so you’ll have more energy with even a little exercise.

If you are completely sedentary right now or are feeling tired, don’t assume you have to work out an hour or more a day. Give yourself permission to do just 10-20 minutes of light exercise, such as a walk. Re-energize your body and get better sleep (8 hours a night) with even a little bit of movement. In addition to having more energy, there are several other benefits of exercise, some of which you can’t get with a healthy diet. These include:

  1. Stress management
  2. Better heart health
  3. Blood sugar control
  4. Better sleep
  5. Improved mood (managing hormones)
  6. Increases bone density
  7. Improves chance of living a longer life

Excuse No. 2: I don’t have time.
Even the busiest professionals who also have a home life are able to find time to exercise. You find the time for the things that are important to you. Everyone gets 24 hours in a day—it’s simply a matter of prioritizing and managing your time. If you find time to get a manicure, go to the movies or host book club, but think you can’t find 10 minutes in your day for movement, you are fooling yourself. Just 10 minutes of exercise each day will burn 100 calories per day, which equals 10 pounds lost in a year! “Twenty minutes of exercise cracks the door to good health,” As long as you are alive and breathing, there is really no excuse not to get some exercise. Find what works for you and make time for it in your day.


Excuse No. 3: It’s too expensive to eat healthy.
You might be surprised to learn that some studies have actually found isn’t more expensive. “It all depends on your shopping list,” For example, it is less expensive to buy a bag of apples to keep at the office than it is to get a snack at the vending machine every day. Making your own lunch is always cheaper than eating out. Think of it this way—how much is it costing you to remain unhealthy? How much money are you losing taking days off work because you are sick, how much are you spending seeing the doctor or taking medication to manage your blood pressure or other health conditions? Evaluate the personal cost of being unhealthy. It doesn’t have to be more expensive to eat healthy and to be healthy. Take advantage of bulk stores—go in with a friend or family member and split the cost. Join a produce co-op. Shop at the farmer’s market or find a local source of meat, eggs and produce. Better yet, grow your own vegetables! Our society has made unhealthy, processed foods convenient but with a little time and effort, you can find ways to eat healthy on a budget.  

Excuse No. 4: Healthy food tastes bad.
This is a common excuse, but there isn’t anything further from the truth. There are so many flavorful, creative dishes you could make that are healthy. Take advantage of all the great resources out there—check out healthy food blogs and cookbooks. Healthy eating doesn’t mean eating bland food. In fact, healthy foods can be bold and flavorful. I advocate the 80/20 rule: 80 percent of the time you should eat clean and healthy. The other 20 percent of the time, give yourself freedom to enjoy some of your favorite comfort foods or treats.

Excuse No. 5: It was my birthday. It was our anniversary.
It was my godson’s baptism. (I hear this a lot!!!There is always an excuse to eat more!)  There’s always something! There’s always an excuse to stray from a healthier diet. In one indulgent meal, you can easily negate a whole week’s opportunity to lose weight. Make small changes until it becomes a habit. Take advantage of some of the tracking tools. Track yourself until it becomes a habit. As you develop habits, ease into changes. Small changes sustained over time become a habit. “Be that much more vigilant until it becomes part of your lifestyle!” “And stop making occasion-based excuses to not eat healthy.”

Excuse No. 6: I blew it.
One day of bad eating does not mean you blew your healthy eating plan or your diet. One day, or even one week of missed workout does not mean you can’t move forward with your new you. An unplanned cave-in does not mean you have failed in your efforts to get healthy. Just get up and go again. “It’s called humanity—we all do it from time to time,” Celebrate the small changes and give yourself non-food rewards for making progress. “Small changes are worth honoring,”

The only thing that works is to find the things that work for you and incorporate small changes into your daily life until those changes become a habit.

The truth of the matter is why people don’t eat better and exercise is pure Laziness and Procrastination!

Today is a new day so take control of those two words and do something about it!

Joy In Life - By Alex Tumparov - April 24 - "It’s not the circumstance, but my response to that circumstance, that makes me a winner."

Can you be a positive person all of the time?  It depends on what you choose.  Each morning the first thing you should say when you wake up is, “There are two choices I can make today: I can choose to be in a good mood or I can choose to be in a bad mood.  Life is all about choices and attitudes, and I choose to be in a good mood.  Each time something bad happens, you can choose whether to whine or to learn from it.  Every time someone comes to you complaining, you can choose to accept their complaining or you can point out the positive side of life. I choose the positive side of life.  Life is all about choices. When you cut away all the junk, every situation is a choice. You choose how you will react to situations. You choose how other people will affect your mood.  You choose to be in a good mood or bad mood. The bottom line: It’s your choice as to how you live your life.  “Anxiety in the heart of man causes depression, but a good word makes it glad” (Prov. 12:25).

Brenda von Rautenkranz, M.S. LGPC, NCC, EAGALA Certified  

Psychotherapist /Fitness Trainer/Talk Show Host

infor@vrtherapycenter.com

www.vrtherapycenter.com


March 11, 2015

How is your Emotional Fitness?  What are you thinking?

Did you know that “where the mind goes, the man follows?” Our thoughts lead us, charting the course for our lives and pointing us in certain directions that ultimately determine our destination in life. Our thoughts cause us to have certain attitudes and perspectives; they affect our relationships; they determine how productive we will be personally and professionally; and they greatly influence the overall quality of our lives.

Success in every aspect of life begins with a thought; so does failure. If you think you cannot do or attain something, chances are you will not be able to. Your mind has that much influence over your life. What do your thoughts sound like? Are they positive and uplifting? Are you waiting for someone else to encourage you? The way we think is far more powerful than we often realize and our thoughts impact every aspect of our existence, either positively or negatively.

If you are searching for a change in your thinking and you want to be different from how you are now, or you want some aspect of your life to be different, you must begin to think differently. If your current thinking would qualify as “trash than “treasure,” you can change it. Don’t poison your life with wrong thinking patterns.

I challenge you to invest some time and begin to examine how you think and begin to see yourself as a treasure and begin today to start a positive mindset and begin to reap the benefits in your life.

Are you fit and ready for Spring?  Get your game on!!!
How about this for starters… Think like a kid!!
Exercise need not be boring. Think back to being a kid – being told to “Go out and play” was a blessing, not a curse. Get back to skipping rope, enlist your significant other in a game of Frisbee or race your kids around the block. Kids move for fun, not to fit into skinny jeans. Embrace some of that carefree attitude and all of sudden – fitness is fun!

So why do have to wait to exercise until the doctor says we should…

Get a plan in place and begin to make the changes for your health. Let’s start with four areas: Cardio, Nutrition, Resistance Training, and Flexibility Training.

Cardio
This is by far the most important step in achieving goals of being lean and toned. In fact, recommends aerobic exercise be performed 3-5 days/wk, while resistance training be performed 2-3 days/wk. The point is, too often cardio is under-played, particularly by men.

However, for those who want to get in shape for spring break, summer or a wedding, cardio is key. It simply boils down to calories in vs. calories out. Aerobic exercise keeps the heart rate elevated continuously every time it is done, whereas with resistance training, heart rate being elevated continuously depends on the type and nature of the workout.

Additionally, aerobic exercise strengthens the most important muscle in the body, the heart. Cardio also helps to uncover the muscle underlying the subcutaneous fat. The range I recommend is 3-5 days a week for 20-60 minutes.

Cardio done 2 days a week is the absolute bare minimum, 3 days a week is adequate, 4 days a week is optimal, 5 days a week is a little better than optimal. The duration will be dependent on how each person responds.

Nutrition
Essentially, taking in fewer calories than one burns will lead to weight loss via fat loss. Reduce fat and carb intake slightly (replacing bad carbs and fats with good carbs and fats) while keeping protein normal to slightly higher.

Specifically, good carbs refers to eating unprocessed carbs like oatmeal, brown rice, legumes, fruit, veggies, etc.
Reduce fat and carb intake slightly while keeping protein normal to slightly higher
Examples of bad carbs would be processed foods like candy, soft drinks, enriched flours and pastas, etc. Good fats include avocado, olive oil, nuts, etc.
Bad fats include processed foods with trans-fats, high-fat red meat, French fries from fast food places, etc.

Here are some dietary tactics that are very time-efficient and effective:
EFFECTIVE DIETARY TACTICS:
•   Reduce portion size of starch carbs and increase portion sizes of vegetables.
•   Reduce sugar craving by grabbing fruit instead of sweets.
•   Eat a salad before dinner and add a little vinegar to the salad.
•   Have a bowl of soup (not cream based) as an appetizer and maybe spice it with cayenne pepper.
•   Add a protein shake as a small meal
•   Have a low-fat and low-sugar yogurt with some nuts and berries and sprinkle with cinnamon.
•   Drink a cup of brewed Green tea and/or white tea.
•   Stay hydrated by drinking plenty of water.

Resistance Training
A common sight for me is seeing women spending most of their time doing cardio only, while others will do the same, but only allocate 5-10 minutes towards weights. And even still, it is not uncommon to see the use of 3-to-5-pound dumbbells being performed for all the exercises within that 5-10 minute span.
Several factors, but none more influential than the concern for "big muscles" drive this behavior. This occurrence is ironic in that although many women do not spend much time weight-training, this may be the single form of exercise keeping them from attaining that illustrious "muscle toned" look.

Flexibility Training
All too often, stretching is neglected or down-played for its importance and relevance to overall health and fitness. I for one was guilty of such negligence at one point.
However, I have come full circle to realize the importance of stretching in the maintenance of functional range of motion and yes, injury prevention too.
Stretching is something I definitely incorporate with my clients and I instruct them to do the stretches that are best suited for each person's flexibility needs.

Enhancing flexibility will improve recovery capability by definitely relieving the discomfort from any tension or muscle soreness from training and also it will help re-establish optimal muscle balance among all muscle groups.

Brenda von Rautenkranz, M.S. LGPC
Fit For Life/ vR Therapy, LLC
Email: brendavonr@aol.com
www.brendavonr@aol.com

Cell: 301-641-0031


June 12, 2014

How are you handling problems lately?

Quit 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 its’ 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 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….!!!!


How Does Chocolate Benefit my Health? By Michael Roizen, MD, and Mehmet Oz, MD



April 23, 2014
Do you need to get Motivated to Exercise?
Here are some of my favorite ways to Motivate yourself to Exercise!! No Really!!

How do you find motivation to exercise when you just don’t feel like getting off your butt?  Are you focusing on your FEELINGS?
Well STOP!

Start today and focus on what you need to do to exercise and not how you feel!
Feelings come and go…learn to  go on what you have to do to get fit so you can fit into this!!! OR THIS…..

There are countless ways to motivate yourself to exercise. Here are a few to get you going again!!!
An exercise log/graph. For some reason, writing it down is extremely important. If you write… you will do it! Do it for a week and you’ll see what I mean!!

Stress relief. Wound up after a long day at the office? Get out and work off that stress. It makes a world of difference!
How you feel after a workout. I always feel great after a good workout. It’s a high. And I let that motivate me the next time:
Having fun. Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
How you’re going to look. Imagine a slimmer, fitter you. Now let that visualization drive you!
Time for you. While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
Calories burned. If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
Magazines. It motivates me to read fitness magazines. Not sure why, but it works.

Success stories. I find the success stories of others incredibly inspirational.
Fitting into new clothes. Don’t you want to look good in a smaller size? Work out!
A workout partner. Studies prove that if you work out with someone you are more likely to stick with it!!

An exercise class. Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
A coach or trainer. Worth the money, just for the motivation.
Just sayin…
Find a Goal, A 5K race Just sign up for one, and you’ll be motivated to train. Here is a link http://www.roadracerunner.com/races/runningcalendar.aspx?state=md
Living long enough to see your grandkids … and play with them.
.
Life is about making those small changes to better your life! Let’s Get Motivated!!!
Brenda
Fit For Life

 

October 24, 2013

I DON’T HAVE TIME TO EXERCISE!!!!!!


See if these 5 time traps are getting you?
What are you saying to yourself? …….."I don't have time to exercise" Well you can start now. These new insights on how to free up hidden pockets of time, get fitter in fewer minutes, and overcome the 21st-century time drains may be all that's standing between you and a slimmer waistline, better mood, and healthier body.

If you're among the 65% of Americans who aren't working out two or three times a week, the first thing to know is that nobody gets more than 24 hours in a day. If you put more effort into thinking about when you'll exercise than into actually doing it, stop dithering around and just do something to move your body (anything) for a few minutes every day. Plenty of studies about building a workout habit have found that believing you can do it -- a type of self-confidence called self-efficacy -- is vital.
Of course, a little ingenuity helps, too. Here's the latest on overcoming five time traps:

Time Trap #1: You'll exercise later today; then, something always comes up.   (As a trainer, I even do this myself sometimes!)
The Fix: Do a fast 15-minute workout in the morning.  Even if you're not a natural-born morning person, you can get out of bed just 15 minutes earlier. Your motivation? Morning minutes pay big fitness dividends. Studies show that 1) an a.m. exercise routine triples your odds of sticking with it versus late-day physical activity; 2) morning exercise seems easier than later workouts; and 3) you're less likely to cut morning exercise routines short.

Time Trap #2: Ditching exercise completely because you can't do your whole routine.
The Fix: Push harder in whatever time you have.  
Yes, Docs want you to fit in 30 minutes of general physical activity (like walking) every day, and 20 minutes of alternating stamina and strength exercises most days, but we're human, and so are you. On days when you've got less time than most hedge funds have money, use this nifty fitness-saver. Whatever you do -- walk, jog, bike, swim -- do it as fast as you can for 1 minute, then slow down for 1 minute and recuperate. Repeat up to 10 times. This high-intensity technique of interval training builds fitness even for elite athletes.


Time Trap #3: You can't imagine taking an exercise break at work. ( I have most of my clients doing this and they are more productive at work)
The Fix: See it as a focu
s-sharpening "productivity break."  Brain scans prove that nobody really stays focused all day long. Most of us fade after 10 to 40 minutes. That includes us! You may take breaks all day without realizing it -- by checking e-mail, catching up with a pal, or simply slowing down. Next time your focus wanes, take a 5-minute walk, or do some cube-sized calisthenics. Your brain and body will be fresher for it. And work will be less work. Challenge: Do 15 squats before you sit back down in your office chair!


Time Trap #4: You've "friended" everybody from junior high on . . . and you're now stuck in an endless online gabfest. (Okay so I have a lot of friends on FB… but I limit my time… we know how addicting it can be) 
The Fix: Log off, and think about how much fitter you'll look when you post your vacation pictures in 2 months!

Around the world, time spent on social-networking sites like Facebook and Twitter rose 82% in the past year. We're all for reconnecting, but the small screen is a big time drain. Hit the off button, people! Even better, enlist a friend or neighbor for some in-person connecting while you walk.


Time Trap #5: Dancing with the Stars, Survivor, Glee, Raymond reruns -- and, of course, The Dr. Oz Show.
The Fix: Turn must-see TV into must-move TV.
  Sitting boosts your odds for heart disease and diabetes, so store unfolded laundry and unread magazines on your couch, not your treadmill! Dust off that exercise bike, mini trampoline, dumbbells, or exercise ball, drag them into your TV room, and use them while you watch. Or just lace up your sneakers and march in place (high-step it!) throughout your favorite show, hitting the carpet for some crunches during commercials -- and get rid of the couch or chairs in any room with a TV…kidding.


The No excuse workout!!!
Have a Great Week!!
Brenda Your  Trainer!

 


October 17, 2013

Why do we keep doing the things we shouldn’t do?

For example; not exercising daily, not eating healthy food, grabbing McDonalds food, staying up late, staying unorganized,  keeping a chair in our bedroom with all our clothes from the week on it, negative thinking, swearing too much, or even running late for  appointments… …I always seem to try, but fail each week. So why don’t we do the things we should do?

It is because of one simple word which most people hate and it is ....………DISCIPLINE!
( Oh that bad word)
What is discipline? It is mental self-control used in directing or changing behavior. In other words, delaying gratification in order to reap a goal later.
 
Most people will say “I am just not a disciple person”. First of all, one has to change your own words of what you are saying to yourself. Everybody can be disciplined if we set our “mind” on it.

Here is your challenge for the week: Pick one area that you are able to work on and take baby steps to reach your ultimate goal. Maybe it is more sleep; maybe it is having a better attitude towards things, or eating better. Nobody is perfect, so just make the move to work in that direction and do better this week. Stop wanting everybody else to change… work on yourself first!
Positive Mind= Positive Words=Positive Attitude= Positive Actions!
M&M is brought to your by Brenda von Rautenkranz
Fit For Life!


October 10, 2013
Something Has to Change!!!!!
Have you ever heard yourself saying that statement?
So let’s see what is it that needs to change: Your eating habits, your sloppy lifestyle, junk all over your counters( and dining room table),your job, your attitude, your weight, your time management, your trash filled car, your unruly kids, your sassy mouth, your aggressive driving habits, your body.. too fat…need toned up, your house cleaning, cooking healthier, computer junkie, too much T.V, wasting  time, need a physical checkup, new positive  friends, clutter in the house, negative talk, gossiping at work, family members stealing your joy….  ….. am I getting close?

If you want to change something for tomorrow … you have to do something today!

Ttake one of these areas that is talking to you and create a plan to change it!

In the meantime here is where you can start!

Clean your house like you are going to get company.  Set up a plan what needs to get done in the house and then work that plan!! Stop procrastinating and just clean that house! Put things back where they belong, don’t touch something twice. ( Stop saving things for your children… they don’t want your stuff when they are older) Teach family members to take care of their own belongings … 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!
Next………Start this week exercising

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 coworkers to walk and talk. (A lot of my clients already do this).

Thanks for reading and sharing this!!! And start today to make that change!!!
Brenda Fit For Life!!!!


October 2, 2013

Do you want to have a stress free life? Who doesn’t!!!

6 Ways to find your JOY!

1. Find your Joy! – Remind yourself daily to find your joy.  You can find joy in yourself. Sometimes we want others to make us happy and joyful. True joy comes from ourselves. If we find joy in material things and social gatherings…we will be disappointed over time because these things e just fade over time. We are a product of joy and we must work on sustaining the level of joy throughout our daily life! Nobody can steal your joy unless you let them!

2. What are you thinking?  Did you know you are in control of your thought process? Your thoughts can activate stressful reactions. What are you telling yourself? I’m stressed out… It will never happen… I am not smart enough. Really…what are you telling yourself?  Put on an “I will attitude and start controlling that mind.

3. Use positive words in a stressful situation. Stop looking at the worst case scenario. Monitor what you are feelings and keep them in check. “I intend to have a great day no matter what.” Keep monitoring your emotions and detect how much stress and anxiety producing thinking you are engaging in. Stop letting those negative emotions win!

4. Obtain proper rest (8 hours of sleep a night).  We are more anxious fearful, stressful and depressed when we do not get the proper rest. Let’s take it a step further…. we will say things we do not mean when we are over tired (May I say mean words). Being over tired can even ruin relationships!

5. Practice being in silence and meditation. We are always in motion… texting, iphone,  ipad, T.V., computer, talking . No wonder we are over stimulated! Nothing relieves stress, anxiety, depression and all forms of low energy emotions like silence and meditation. Take time everyday for moments of quiet contemplation. Remove yourself from a gossiping lunch table…. start today and find the joy in being quiet and still.

6. Be thankful! Gratitude is attitude!  Start each day being appreciative of things you have and who you are! Start enjoying the people in your life and let them know how you feel!!If you are feeling appreciative you won’t feel stressed!

Thanks for reading and sharing!!!

Brenda Fit For Life!brendavonr@aol.com

www.brendavonrautenkranz


September 25, 2013

Is Watching TV Making You and Your Family Fat?

Grabbing a soda and a bag of chips and planting yourself on the couch to take in a couple of your favorite shows is as American as, well, apple pie. But it hasn’t always been that way, as some of you reading this probably remember.  In the early 1900s, spending leisure time at home was virtually unheard of. Americans spent their free time in public places like theaters, parks and fairs. It wasn’t until later, in the 1950s, that families began to retreat to their living rooms for entertainment, a trend that coincided, not coincidentally, with the television set.( And now Big Screen T.V’s and larger couches)

The advent of the television era caused far more than a change in leisure activities… it was instrumental in changing the way Americans regarded food, snacking and the family dinner, and may, incidentally, have triggered the obesity epidemic that’s facing the US today.

From Popcorn to the TV Dinner, the TV Changed America’s Eating

As television watching became the national pastime, food makers changed their products to be ‘TV friendly.’ Popcorn, once only consumed in theaters or at fairs, became a household staple, as did the concept of ‘snacking’ on cereal, chips and even ‘dinner’ in front of the TV.

TV May Have Killed the Family Dinner

As snacking became more acceptable, it also become more trendy and desirable, thanks to advertisements that involved popular TV characters or were broadcast before and after popular programs.( You know that chocolate cake commercial makes you crave chocolate right!) Okay that does look good!!! Foods that were once looked down on suddenly became modern and sought-after, and even furniture and appliance manufacturers jumped on the bandwagon to create products that make eating in front of the TV more convenient (i.e. the tray table).

What many Americans didn’t yet realize, however, was that every step they took toward ‘modern’ snack food took them one step away from nature and the nourishing food traditions that had sustained Americans for generations.  But as Americans began to suffer from more chronic health problems, especially in the second half of the twentieth century, worries surfaced that they had taken the widely embraced license to snack too far. Yesterday’s special treat had become a culprit contributing to today’s escalating ailments. The snack now not only compromised Americans’ health but worse, it also threatened to infringe on the family dinner.

In Every US State, at Least 20 Percent of Adults Are Obese

In case you didn’t know: The US obesity epidemic has now infiltrated the nation, with 20 percent obesity rates the norm in every state. In 12 states, the obesity rate is above 30 percent, and among certain groups, such as Hispanics, the rate is hovering near 50 percent.
And more research:
Obesity has doubled among US adults between 1990 and 2010, while annual medical care costs related to the condition are estimated to be $147 billion. Well-educated nutritional experts already KNOW what’s causing obesity and how to fix the problem! The truth is that the processed food industry needs to change, agricultural subsidies need to be updated to promote healthier fare, and the public needs to be told the truth about nutrition.

TV Watching Linked to Increases in Waist Size and Weight

( Unless you are some of my clients who are on their treadmill while watching T.V.)

A number of studies have shown that the more time you spend watching TV, the more likely you are to develop metabolic syndrome, which is characterized by overweight, elevated insulin levels and hypertension (high blood pressure), type 2 diabetes, and obesity. This holds true both for children and adults, and it's nothing new.

Just in case you don’t believe me check this out….

More than 20 years ago, a study by researchers at Johns Hopkins University School of Medicine, along with experts at the US Centers for Disease Control and Prevention (CDC) and the National Institutes of Health, concluded that a child's weight increases with the number of hours he or she spends watching television each day. Adults are similarly affected, with research showing that watching more than 14 hours of TV per week was associated with an increased risk of insulin resistance, obesity and high cholesterol in both men and women.  One researcher, Dr. Aric Sigman, has identified a slew of negative effects he believes can be blamed on watching television, which include not only obesity but also: Delayed healing, Heart Trouble, Decreased metabolism, Decreased attention span, Hormone disturbances, Cancer, Sleep difficulties, Increased appetite, Limited brain growth.

How stupid are you getting from watching T.V….

Watching TV also has a major impact on your brain chemistry. In fact, the longer you watch, the easier your brain slips into a receptive, passive mode, meaning that messages are streamed into your brain without any participation from you. (This is an advertiser's dream, and likely one of the reasons why TV junk-food advertising—particularly ads directed at children and teens—works so well.)

Let’s be better educated and not fall into the trap of watching too much T.V and eating processed food in front of it. Make a choice today to develop better healthier behaviors!

Have a Blessed Day …

Brenda

Fit For Life!!


September 17, 2013

Intention!
The definition of intention is a strong purpose or aim, accompanied by a determination to produce a desired result. I have learned that people driven by intention are described as having a strong will that won’t permit anything… I mean anything to interfere with achieving their inner desire. What does your intention in life look like? Are you one of those people who has a “never give up attitude”? Do you have an internal picture that propels you towards fulfilling your dreams? Or are you sitting on the couch watching reruns or Netflix, hoping that your life will change?

Intention is a force that we all have within us. It really is a matter of activating it. What are some of your intentions? Losing weight, starting a new hobby, joining a book club, reuniting with old friends, cleaning your house or just being the person of excellence? The reason why we sometimes manifest what we want and sometimes we don’t is because we are not always sending forth our intent. Sometimes we consciously intend for something to manifest and therefore we experience it happening. But then at other times we forget to consciously intend it and therefore it does not manifest during those times. Everything happens by intent and we have to keep choosing in every moment what we wish to experience. You have to intend what you want again each time.

Do things on purpose. Many people are afraid to let their motives show when they do something to get what they want. That is because they have limiting beliefs about what they can achieve. You can have whatever you want and let others know it. It is the nature of everyone to do things with intention. The whole universe operates by intention. When you allow yourself to act according to your intentions and do things on purpose, you will find yourself getting more and more of what exactly it is you want.
Whatever your intention might be…. make a point and do it. Intentions are made when we step out and take control of our circumstances. Did you just dip into the excuse bag? I am too old, too fat, too poor, too busy… stop the excuse train!

Are you intentional about your stress? All stressful thoughts represent a form of resistance you wish to eliminate. Change those thoughts by monitoring your feelings and opting for joy rather than anxiety, this will activate the power of intentions. Make a decision today to do something intentional in your life and make a difference for yourself.  Fill in this sentence:  It is my intention today to _________________!

Now do It!
Have an intentional fabulous day!
Brenda


August 28, 2013

DO YOU HAVE FAULTS?

Is there something that a friend, child or spouse does that drives you nuts? Please don’t yell out… well yea!

What are faults? Who has them and what can we do about them? Why is that some people mainly happy people deal with them?

Faults are what other people do, think, or believe, differently, than we think they should. Faults from the other person’s perspective are not faults, but just who they are. The assumption we make when someone has a fault is that our way of feeling, acting or believing is better than theirs, or even right. Wow!! Really what I am saying is that no one has faults. They just have a different perspective on some aspect of life than we do.

Everyone does what they do, thinks, what they think, and feels what they feel because it is right for them. This doesn’t mean that their life couldn’t be better, if they didn’t have these faults. Again it is our assumption it could be better. So where am I going here?  Our way may be right or not. Do we have the right, obligation or need to “fix “other people? If you tend to want to fix people, you will live with a great deal of anxiety, frustration and disappointment.
What can we Do? Learn to accept others as a being on their own path to becoming and learning what they need to learn,  according to life’s overall plan, and not our plan.

Really the only faults we can control are our own. So let’s begin by taking inventory of our own faults. Let’s start with how we talk to others, or to ourselves. Are we snappy and negative with family members but nice to co-workers or your boss? Let’s get our own faults under control.

When you find a fault in someone… stop and say that is not my business. Even if it is a family member be soft spoken.


Life is about growing and changing ourselves not others.
Have a Blessed Day!!!
Brenda Fit for Life
!


August 23, 2013

Do want to live longer?
7 Ways to Live a Healthy and Long Life

Manage stress- Are you managing your stress or is your stress managing you. Do you seem to rush from one thing to another? Are you always worrying about the next thing to do? It is time to stop and refocus your energy and find your balance. Start today by writing down a list of what needs to get done and then work your plan. Wasting time eats at our productivity and leaves us feeling guilty at the end of the day. Take charge of your day and don’t let, people, phone calls, emails and texting steal your precious time.  Stay Focused!

  1. Stay active. That daily 30- 45 minute walk is vital to keeping you looking and feeling young. Get up earlier and make that time for yourself. Nothing is easy so don’t expect it to be easy! Stop those excuses!
  2. Get 71/2 to 8 hours of sleep each night- Do you want to have better relationships?.. .get your sleep… Do you want to stop snacking at night?… go to bed.  Stop watching your favorite show or the news and go to bed. You will be more productive in your daily job and feel overall better if you just go to bed! Did I say go to bed?
  3. Try to keep these three things out of your body… I said try! Trans fat, saturated fat, and sugar.
  4. Do you want to keep your body and brain in top condition… then have these:  Fruits, vegetables, whole grains, Vitamin D (1,000 IU or 1, 200 IU after age 60), DHA, Omega 3 (600-900 mg).
  5. Make your BRAIN earn its keep to stay young- read books, do puzzles, or take on a new challenge.  ( watching T.V is not brain power) You have to make the brain work.. think, challenge or test it,
  6. Call, text or email someone today and tell them how important they are in your life or try reaching out to others and stop focusing on yourself.

Enjoy your day!!
Brenda
Fit For Life!


August 1, 2013

How are you managing these days?
What is management?  Management is learning how not to waste anything. Management is being productive, constructive and creative! Mangers succeed because they manage their time in the best possible way. That's why they seem to have time for so many things. They never program into their calendar anything that is not basic and essential. Are you controlling your calendar? Or is your calendar controlling you?  Are over booked and not finding joy in each day?

Maybe it is time to sit down and review your calendar and commitments for this coming year!

How are you managing your money, time and talent? There are people who are incredibly talented, marvelously skilled and beautifully educated, and especially trained, and yet still don't produce. Why? Because they don't know how to manage their resources.  That's one skill they haven't acquired.

Some people fail because they don't know how to manage people! How do you handle people?  The four step principles for handling people are: Be friendly, Be frank, Be fair, Be firm!

Or are you letting people mange you with their moody behavior? Are your moods up and down because of the way people treat you? Your value of yourself is not determined by what others think of you or by what they say about you. The only person you can control is yourself and how you choose to react to people! Is it hard … yes, but most things in life are hard if want to change your behavior.

You can learn to manage time, money, opportunities, problems, energy, and people but if you can't manage yourself, then you won't succeed. How do you handle yourself… do you get angry fast when things don't work out as you planned….do you judge your day by how you are treated at home?  How do you handle your moods, your ups, and downs? Do you need a drink? Do you need drugs? Do you get depressed and quit? If so, Take charge and establish your goals in life. Successful managers don't try to avoid difficult situations by escaping them. They always look for a good idea of how to handle them!

The first thing you can do today to manage yourself is to take charge of your body… start today and eat better, exercise, and stay positive about yourself! And most important …. Get control of that calendar and start enjoying each day to its fullest!

Stay positive!

Brenda

Fit For Life!


July 18, 2013    

Believe in Yourself!
Happiness is Believing in Yourself, Your Life Purpose and Destiny!

Do you believe in yourself? Do you accept yourself? This is one of the keys to success, happiness and most importantly Peace!!!

Many people believe that if some aspect of themselves were better such as being taller, better job, weighing less, smaller nose bigger breasts or a nicer home, then they would be okay. Belief in oneself is the knowledge that no matter what crosses your path you can handle it. No matter how hard you fall, how long you are down, or who is kicking you while you are down- this too shall pass, and you can learn from this experience.

We have to watch our words which we are speaking to ourselves, for example….. I can’t take it any more… or I am done… or why do I even bother! What you speak out of our mouth defines what life you will have. There are two types of people in the world. Those that whine and those that act. Those that believe in a better tomorrow and those that don’t. There are those that blame and there are those that take responsibility. There are those who resist the pull of life into the future, and those who flow with it! (Are you thinking of some people now who fits this description?)

What is your self belief? Do you say I can handle it; I will survive, succeed, and be happy in the process. Or a lack of belief says, I quit, I can’t do it, it’s too much for me, this is too hard.

What you say to yourself is critical! Start today and watch your words which you are saying daily. Make a change today to speak positively, and use words which will empower who you are! Believe in Yourself because you are somebody fantastic!!!

Thanks for reading!!!
Brenda  Fit for Life!


July 3, 2013

Double-Duty Exercise Opportunities
You know how tough it can be to find time to work out. Jam-packed schedules and never-ending chores don't seem to leave much time for taking care of yourself.
But a hectic life is no reason to forgo your daily workout. Especially since the benefits of moving your body are enormous. With a little creativity, you can make exercise part of your routine no matter how long your to-do list is.

Use this simple plan to sneak some calorie-burning intensity into the chores you're already doing.

Pick Up the Pace
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 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.

GET CREATIVE
Some activities, such as weeding or raking, already require a high level of energy. But turning up the burn on other less intense activities, like washing dishes or dusting, may require a little more ingenuity.
Try these three creative ways to turn everyday chores into a workout. Adding these boosters could help you burn up to 180 extra calories per half hour of activity.

Dirty Dish Dips
Don't let a mountain of dishes prevent you from working out when you could take care of both at the same time. Start the dishes, and then every few minutes, stop to do some dirty dish dips:
Areas worked: chest, arms.

Starting position: Face the sink, hands on the edge of the countertop, arms straight; position feet slightly farther than arms-length away from the counter so that your body is at a slight angle.

Action: Without bending at your waist, slowly bend your elbows and lower your chest toward the counter. Dip your chest toward the counter as far as comfortably possible before returning to your starting position. Repeat 5 to 10 times.

Tip: Make sure the counter and your hands are dry and you're wearing shoes that won't slip.

Backyard Twists
Raking the yard is already a great workout. Do it for half an hour and you'll burn about 171 calories, which is close to what you'd expend by running a mile. Boost the calorie burn with this twist: 

Areas worked: arms, shoulders, stomach, back, and sides.

Starting position: Rake gripped in both hands, right hand lowest on the rake handle; arms extended to make a long rake stroke.

Action: Reach the rake out as far as you can, and pull debris back toward your left foot by taking long, steady strokes while twisting your hips and upper body to the left. Do half of your raking with this motion, and then move your left hand below your right on the rake handle and do the rest with a left-to-right twisting motion.

Tip: Start by raking for only a few minutes with this motion and work your way up as you get stronger. This motion works well when sweeping floors, too. Consult your healthcare provider first if you have back problems.

Squeaky Clean Squats
Whether you're mopping the floor, washing the car, or scrubbing windows, you can get a lower body workout with a couple of buckets half-filled with water:
Areas worked: arms, thighs, buttocks.

Starting position: Stand with one bucket handle gripped in each hand, feet shoulder-width apart; back, arms, and legs straight.

Action: Keep your arms straight down at your sides while you slowly squat by bending at the knee and hip joints. Lower yourself until your thighs are roughly parallel to the ground, then return to starting position. Repeat 10 times.

Tips: To avoid injury, keep your knees centered over your toes when squatting, do not allow your thighs to dip beyond parallel to the ground, and keep your back straight.
Adding Up the Minutes

It takes only a few extra minutes to turn a routine chore into a calorie-burning exercise. And those minutes add up toward the RealAge minimum exercise recommendation for optimal health -- at least 30 minutes on most days of the week.

Top TEN household chores for burning calories*
1. Moving furniture    225 calories
2. Scrubbing floors    189 calories
3. Raking leaves    171 calories
4. Gardening    162 calories
5. Mowing the lawn    162 calories
6. Washing the car    153 calories
7. Cleaning windows    153 calories
8. Vacuuming    84 calories
9. Washing dishes    76 calories
10. Doing laundry    72 calories
*Estimations based on a 150-pound person and 30 minutes of activity.

Always supplement your exercise routine with longer bouts of cardiovascular exercise, such as walking, whenever possible. But on days when time is scarce and the to-do list is long, remember that it's important to make exercise a priority. Doing your chores with a little extra energy and vigor is a great way to multitask.

Okay don’t just sit there do something!!!

Thanks for reading!!

Brenda,  Fit for Life


June 26, 2013
Do you want to be Happy? THEN….DO IT NOW!

Procrastination is a thief!! It steals from your present, future and past. One of the common qualities of unhappy people is the tendency to constantly put things off. They somehow feel they will have forever to do whatever….Did you know that happy people have developed the habit of, doing it now? They know the present passing moment may never come to them again, so they work as if they will live forever, but live as if today is their last.


If a T.V producer made a move of your life what would the title be: he/she Waited or he/she did it Now? Yes, there will always be tomorrow. But what are you waiting for?  Are you putting things off  things you should be doing? Are you wanting to change a job, career or do you just need to clean your closet out. Are you living in moments that test your endurance and limits in a negative way? Speak up( In a nice way) and tell someone how you feel. Stop pushing it aside!


It’s time for change. People who are happy don’t wait they ACT. They do what they can do with what they have now. Maybe you can’t go to a luxurious spa to lose weight for week, but you can put your tennis shoes on and go for a walk and commit yourself to walk for a week. How about this… stop waiting for your spouse to change and start working on yourself….. Maybe being more patient, loving and kind.


Better to do something now, than waiting to be able to nothing later. Circumstances may never change but your thinking and your will can. People wait for the right timing to, begin exercising, having kids, getting married, retire, start their own business. The time is never right. There will always be something. So get to it today, and do it now!!!!
If you have been inspired you to get busy with something that you have been procrastinating about, send this to a friend, they may need a little push too!!


Your Trainer,


Brenda /Fit For Life


June 19, 2013

 

Laugh More!!!

 

Man is the only animal that has the capacity for laughter. Life, as we create it has a lot of issues, problems, stuff or challenges. It really does not matter what you call it….serious stuff  is there lurking in every angle of our lives  life.

Laughter is one of the most positive and best ways to deal with life’s challenges. Have you noticed that you have become a little serious lately? There are a lot of things that are funny, and there are many things that are not. Learning to laugh becomes an outlet for stress, frustration, disappointment, and failure.
Laughter, it's said, is the best medicine. And there's lots of evidence that laughter does lots of good things for us.

For example, It reduces pain and allows us to tolerate discomfort.
It reduces blood sugar levels, increasing glucose tolerance in diabetics and nondiabetics alike. Do I have your attentions yet?
It improves your job performance, especially if your work depends on creativity and solving complex problems. Its role in intimate relationships is vastly underestimated and it really is the glue of good marriages. It synchronizes the brains of speaker and listener so that they are emotionally attuned.
Laughter establishes -- or restores -- a positive emotional climate and a sense of connection between two people, In fact, some researchers believe that the major function of laughter is to bring people together. And all the health benefits of laughter may simply result from the social support that laughter stimulates.
People who laugh a lot get fewer serious illnesses, enjoy life more, have more fun, live longer. REALLY? Yes, they live longer than people who don’t laugh.  So why do comedians and other speakers get large amounts of money to make us laugh? Because people need to laugh!!!

Here is a test, when  you read
Do you Laugh Out Loud? Oh common, there should be a little chuckle right?
Laughing is good for the soul, body chemistry, personal relationships and careers. Learn to laugh more, it may save your life!
Happy people laugh a lot and they like to laugh.
Now go out there and Laugh your guts off!!!
So you don’t believe me??

Here is some scientific evidence of Laughter and flow of oxygen ……
Laughter: The Best Medicine
Laughter reduces pain, increases job performance, connects people emotionally, and improves the flow of oxygen to the heart and brain.
By Hara Estroff Marano, published on April 05, 2005 - last reviewed on June 21, 2005
Now comes hard new evidence that laughter helps your blood vessels function better. It acts on the inner lining of blood vessels, called the endothelium, causing vessels to relax and expand, increasing blood flow. In other words, it's good for your heart and brain, two organs that require the steady flow of oxygen carried in the blood.
At this year's meeting of the American College of Cardiology, Michael Miller, M.D., of the University of Maryland reported that in a study of 20 healthy people, provoking laughter did as much good for their arteries as aerobic activity. He doesn't recommend that you laugh and not exercise. But he does advise that you try to laugh on a regular basis. The endothelium, he explains, regulates blood flow and adjusts the propensity of blood to coagulate and clot. In addition, it secretes assorted chemicals in response to wounds, infection or irritation. It also plays an important role in the development of cardiovascular disease.
"The endothelium is the first line in the development of atherosclerosis, or hardening of the arteries," said Dr. Miller. "So given the results of our study, it is conceivable that laughing may be important to maintain a healthy endothelium. And reduce the risk of cardiovascular disease."
At the very least, he adds, "laughter offsets the impact of mental stress, which is harmful to the endothelium."

The researcher can't say for sure exactly how laughter delivers its heart benefit. It could come from the vigorous movement of the diaphragm muscles as you chuckle or guffaw. Alternatively, or additionally, laughter might trigger the release in the brain of such hormones as endorphins that have an effect on arteries.  It's also possible that laughter boosts levels of nitric oxide in artery walls. Nitric oxide is known to play a role in the dilation of the endothelium. "Perhaps mental stress leads to a breakdown in nitric oxide or inhibits a stimulus to produce nitric oxide that results in vasoconstriction."

Dr. Miller offers a simple prescription that won't bankrupt you and could save your life. "Thirty minutes of exercise three times a week, and 15 minutes of laughter on a daily basis is probably good for the vascular system," he says.
Now go laugh for 15 minutes!!!

Brenda
Fit  For  Life


June 6, 2013
How can you get a better Memory???
Do you want a bigger brain? Can you believe walking can do this!!
True, there's no home-gym equipment designed to build up your brain muscle. But a simple walk will do miracles for your brain. A new study shows that regular cardiovascular exercise can enlarge the hippocampus -- a brain structure vital to memory function. As we age( SO SAD), our brains tend to shrink, and our memory can wither in the process. But a new study shows that an aerobically fit person has a larger hippocampus and performs better on spatial memory tests than a less fit subject. In the study, being more fit did not slow the rate of hippocampal shrinkage once it began, but it meant that people generally had more to work with once shrinking started. And that means less total deterioration overall.
( Is this making you get off that lazy boy when you get home from work?)Is life really fair? Our brains shrinks and our stomachs get bigger…..

Banish Brain Down-sizers
Related research suggests that exercise may even help restore lost brain volume and cognitive function in people with early-stage Alzheimer's disease, possibly because exercise increases cerebral blood flow and boosts the birth of new brain cells. Here are some other cognitive-health tips to consider:
•    Redirect those depressing thoughts…. to the toilet!
•    Minimize those alcohol drinks. Some studies suggest that alcohol abuse may shrink the hippocampus.
•    Stamp out stress. Chronic stress can be a real brain drain, and troubled finances may be one major cause. Worry does not help you get what you want!
•    Be grateful for what you have. Stop wishing for more money, new house, or car. Be happy and have an attitude of gratitude!
A physical activity program that builds stamina, strength, and flexibility can make your real age as much as 2.8 years younger.
You can stop reading now but if you want to make some life changes read on……….


Walking Motivation: 6 Ways to Make It a Habit
Tricks that make walking a lifelong habit
1. Schedule it. If you treat walking as an automatic "must" on your daily list -- like brushing your teeth or taking your vitamins -- then there's no debate about whether you will or won't do it. Before long, it'll be a rock-solid habit.
( Try to exercise  first thing in the morning, there is less chance of other things taking your exercise time.)
2. Get a buddy. Having a friend (human or furry) waiting for you to take a walk gets you out there day after day. Your walking "buddy" doesn't even have to be somebody you see. It can be a pal with whom you check in every day, by phone or online. If your pal doesn't get your daily "I just walked" message, he or she knows to give you a get-going poke.
3. Add some fun. Dying to play Boggle on your smartphone? Head outdoors or hop on the treadmill, and think up words while you walk. Addicted to recorded romance novels? Listen to them only while you stride along. Many clients have found this helpful!! Whatever makes walking more fun for you, do it!
4. Keep track. A walking log, a pedometer, even a little notation in your calendar -- it's all good. That's because keeping track of your miles and goals increases your odds of sticking to your plan.
5. Reward yourself. We're all for enticement when it comes to exercise. Give yourself a walking goal of, say, 10 miles per week for a month, or 60 minutes a day for a week -- and if you're successful, treat yourself to a massage or a gotta-see-it movie or a new MP3 player for your walking tunes or recorded books.( No ice cream for a reward)


Enjoy a peaceful Day today!!!!
Brenda
Fit For Life!


May 29, 2013

 

ARE YOU IN ALWAYS IN A HURRY?
Are you always too rushed?

 

CAN'T SHAKE THAT "HURRY SICKNESS?" - HERE ARE WAYS TO SLOW DOWN.
Excessive time-urgency is a classic component of Type-A behavior. People who are overly time-oriented have a greater risk of cardiovascular and other health problems than more patient individuals. Excessive time-urgency is not conducive to effective stress mastery, since one is constantly keeping one's body at high anxiety and stress levels.
Individuals who perceive life in a time-urgent way tend to engage in self-defeating behaviors and thoughts such as being excessively worried about schedules, keeping overly tight deadlines, rushing when rushing is not necessary, doing several activities at the same time, and not taking the time to really enjoy work or play. Does this sound like you?
Learning how to manage your time is extremely important to defeating this negative pattern.

Things to know
If you are like me, I do have that hurry up mentality from time to time. Often called "hurry sickness," excessive time-urgency means being tied to the clock and trying to do too many things at once. By doing things too fast or doing too much at one time, you reduce your effectiveness. Did you know that working too fast can result in errors and lower quality work. Tell that to your boss!! Remember the adage: "The hurrier I go, the behinder I get." It's usually true.
Pushing yourself to always meet the deadline, to constantly be on time, even when being on time is not necessary, places tremendous stress on your mind and body. Time-oriented people often have a fear of being rejected or not being accepted for who they are. As with perfectionism, letting go is key to your success. If you cannot meet the deadline, let go and do your best.


STOP AND SMELL THE STINK BUGS... I MEAN THE ROSES!
Do you live in the future?......Time-oriented people live in the future and not in the present. They seldom notice the roses along the path of life, since their eyes are always on the goal. Consequently, they put themselves under great stress. It is not incompatible to be goal-oriented and have a proper sense of time.


BALANCE IS THE KEY
Time-oriented people cover their anxiety with a flurry of activity. When they stop what they are doing, they feel guilty and, consequently, begin the vicious cycle all over again. Is this you????


HOW CAN I STOP THIS MADNESS?
Things you can do - you, and only you, create time pressure
You can make time your enemy or your friend. When time is your friend, you take a more relaxed approach to work or play. If you make time your enemy, you see time being drained from you, and your fear increases.
Excessive time-urgency is a problem in thinking. Everyone has some pressure to get things done. However, if you consider everything is equally urgent, you're likely to experience stress problems. Rethink your view of time, how you relate to it, and what is really important to you. Place events and tasks in proper perspective!!~~

1. Control your expectations
At the root of this problem is the expectation that you must always do more. Are you trying to do more than you are reasonably capable of doing? Learn your limitations. Focus on one thing at a time.

2. Deal with fear of failure
Many people with hurry-sickness have an intense fear of rejection. Trying to please everyone by rushing to meet others' needs contributes to this problem. For example, if you must make all appointments on time, you may have an excessive need to please others. While it is important to be on time for most appointments, not all require a do-or-die attitude. Rushing though traffic, risking life and limb, to get to an appointment for which you will be a few minutes late can actually create more problems.
Do not confuse the value of timeliness with excessive time-urgency. Being on time is appropriate. Rushing through everything may be an indication of a deeper problem or simply the inability to plan.
Ask what is the worst and best that might happen if you slow down and pace yourself. Based on your answer to this question, you can begin to adjust your behavior and thinking.
3. Separate work from play............Keep work and play separate. Work has more time requirements than play. Think about it. Are you behaving as though social activities are like a meeting of the board of directors? Maybe when you play frizz bee gulf with your family?
4. Slow down and listen
Practice doing some things slowly. Not all tasks need to be done quickly. View things from a different perspective, say, a child's perspective. Notice how children tend to be unconcerned about time. They play at their pace and live in the present, not the future. Try doing a task without worrying about deadlines, the clock, or when you will be done with it. Pretend you are a child with no worries or time pressures. You may be surprised at how good you can feel -- interestingly, you may do a better job on the task.

Okay this is a hard one for me.......When you talk to people, listen more than you talk. Psychologists know that little is learned when we do the talking. In addition, by listening more and talking less, you slow down and actually hear what a person is saying. Under stress, we reduce our ability to truly interpret what a person is saying. Quiet listening helps reduce stress!
Thanks for reading, I hope you apply it!!!


Brenda
 

Fit For Life!!!


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


April 3, 2013

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 talkingsista!!)
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!

Top ten household chores for burning calories*

1. Moving furniture

225 calories

2. Scrubbing floors

189 calories

3. Raking leaves

171 calories

4. Gardening

162 calories

5. Mowing the lawn

162 calories

6. Washing the car

153 calories

7. Cleaning windows

153 calories

8. Vacuuming

84 calories

9. Washing dishes

76 calories

10. Doing laundry

72 calories

 


June 28, 2012

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


June 21, 2012

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!


 

June 14, 2012

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….!!!!

 


June 7, 2012

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!


May 24, 2012

 

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!



 May 17, 2012

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


May 10, 2012

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

 


 

May 3, 2012

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!


 

April 26, 2012

  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!


April 19. 2012

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!!!!


 April 12, 2012

 

 

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 


 April 6, 2012

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