It’s easy to get frustrated and throw in the towel. Not so fast! You have to remember that a plateau here and there is normal. You have to take the focus off the scale and focus on what you’re doing. Here are a few things to get those pounds moving again:

1. Switch up your exercise routine.
After doing the same routine for several weeks, your body gets bored (and accustomed to the same intensity). If you mix things up, challenge yourself a little, you’ll get things moving again.

*if you’re at the gym, do a different machine or try a new class
*Add weights to your cardio routine. ChaLEAN Extreme and RevAbs have some great ways to do this
*Add intervals (really push yourself hard for a minute or so and then scale back. One thing I love about Beachbody workouts is that these intervals are built in and I just have to follow along.

2. Switch up your calories.
You’ve always heard, you’ve got to eat less to lose more, but this isn’t always the case. According to Beachbody Director of Results, Steve Edwards, “zig-zagging” calories can make a difference: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There’s no magic number that works for everyone, so you’ll have to experiment until you find the right calorie levels for you.

3. Switch up your snacks: try almonds.
Almonds are a great snack, plus there’s some research that indicates that they can help you burn fat. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight. So grab some nuts instead of crackers or pretzels.

4. Get more sleep.
According to experts, an over-trained body holds on to weight as if it were starving to death. There’s no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it’s asleep, and if you’re burning the midnight oil while trying to do a high intensity workout, you could easily plateau from lack of recovery time.

5. Relax.
Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. One of the best ways to combat stress is to get some alone time to zone out. Try breathing exercises, stretching, meditation or yoga. Find something to do to turn your mind off.

Making a few adjustments in your routine will keep those pounds melting away. Remember, this is a commitment you’ve made; stick with it during the highs and lows and you’ll see results. If you need some help, call me and we can visit.

Christie Ryan
785-827-3131
www.christiesryan.com

Once the holidays are over we all feel like we will be ready to focus on our health and fitness. But then there are Girl Scout Cookie sales, the Super Bowl, Valentine’s Day, Spring Break, Easter etc. The social eating never stops. There’s always an event where we feel like we can splurge, while promising to get focused when it’s over. But by the time we are recovered and are ready to refocus, another event hits us in the head.

Health and fitness cannot be an all or nothing lifestyle. You do want to participate in social events and you can! But you have to take the middle of the road approach. Yes, partake in some Super Bowl festivities but don’t make yourself sick. Have a few Girl Scout cookies but stick with your regular routine of exercise and be sure to get your veggies and protein in during the day. Maintaining a healthy weight just takes consistency and a big desire to feel better and have a better life. Don’t look at these events as vacations from your health and fitness goals. Consider them a time to interact with friends/family and to enjoy a few extra goodies WHILE STILL exercising and eating right most of the time throughout the week.

So now what? Here is your next step:

1) Recommit to your health and fitness changes
2) Remind yourself WHY you want these changes. Do you want to feel better, have more energy to play with the kids, be able to tolerate long work days without feeling totally wiped out, or maybe just fit into your skinny jeans again? WHY is it important to you. Remind yourself.
3) What change will you make tomorrow to get focused again?
4) Find an accountability partner to keep you focused.

Let me know if I can help.

Christie Ryan
785-827-3131

The idea is to select the highest volume of food with the least amount of calories, which basically means lots of vegetables and some fruit. Weight-loss experts have been recommending this for years.  Overall, people who eat higher volume, low calories foods, not only lose weight, but are more likely to keep that weight off in the long term.

What the experts don’t always tell you is that in order for your meals to be truly satisfying, they should also include some protein and healthy fats. The protein takes longer to digest than vegetables, and fat slows down the rate of digestion, so you’ll feel full longer. Plus a little fat makes things taste better.  The result? You’ll naturally eat less over time and lose weight without being hungry.

Here are a few simple tips that can fill you up without filling you out.

SALADS

Sure, salads are the best way to fill up on fewer calories. The key is to make them hearty, and not so low in calories that you’re starving an hour later.

• Fill a large bowl with the greens of your choice. I prefer a combination, like romaine, spinach, or Spring Mix.  The romaine gives a satisfying crunch, while the spinach and other greens are excellent sources of nutrition.
• Look in your refrigerator and grab all the vegetables you can reach. If you think you don’t like raw vegetables, chop them very finely or even grate them on a cheese grater (this works well for things like broccoli, zucchini, and cauliflower). Once the veggies are small enough, you won’t taste them. Throw them into your bowl.
• Add protein, such as 5 ounces of grilled chicken or 1 cup of canned beans that you’ve rinsed and drained. Favorites are red kidney, cannellini, and garbanzo (chickpeas).
• Toss in a tablespoon of nuts or seeds. Nuts and seeds are good sources of fat and protein, and a little goes a long way.
• Make a quick dressing. Whisk 2 tablespoons of olive oil with 2 tablespoons of lemon juice, balsamic or red-wine vinegar. Add salt and pepper to taste. Pour half over your salad, toss, and enjoy.

*NOTE:  Don’t be afraid of fat!  It’s an important part of a healthy diet, and can actually help you lose more weight.

SOUPS

Soups are a great way to fill up and get your veggies in this time of year.  Brothy soups take a long time to eat, are perfect when you’re craving something warm, and are low in calories when you make them yourself. On weekends,  combine lots of veggies from the week and make a big pot of soup to enjoy throughout the week.

• Chop an onion and a couple cloves of garlic, and dice a couple of carrots and celery stalks. (It’s ok if you don’t have all these things, it just helps to make a nice soup base.)
• Heat 1 tablespoon of olive oil over medium heat in a heavy pot. Throw in the onion, garlic, carrots, and celery and cook for about 5 minutes or so, until the vegetables soften and the onions become translucent.

• Pour in 4 cups of broth (I like 2 cans of campbells soup and 2 cans of water) and any dried herbs or seasonings you have in your pantry. I like Italian seasoning, some cumin or a bay leaf,  or you might want to add some chile powder or cayenne pepper. Bring to a simmer.
• While the broth is simmering, chop any vegetables you have left in your refrigerator and add them to the pot. I like to add a can of tomatoes (fire roasted add a nice kick).  Let them cook for about 10 minutes or until the vegetables are a texture you like. I like mine to have a little crunch.
• For protein, add some cooked chicken or a can of beans to the pot (rinsed and drained).
• Taste the soup and adjust the seasoning by adding more herbs or some salt. A squirt of lemon juice or a splash of vinegar can brighten and intensify the flavor of your soup, too.

Want a thicker soup? Puree it in batches in a blender until it’s smooth. I always have to puree the tomatoes or my family will pick them out.  Then add your protein or beans. You can divide this into individual servings and refrigerate or freeze until you’re ready to eat.

I love having this on hand for a quick lunch during these chilly days and it’s a great way to get your veggies.  The soup or salad stays with you, gives you energy and keeps those pounds from creeping back on!  Experiment to find your own favorite and enjoy!

What is your fitness goal?

Why do you want this?   What will reaching this goal help you do, feel, be?

What have you done in the past to achieve this goal?   Did it work for you?  If not, why not?

How will you feel is you NEVER reach that goal?

It’s not unusual for us to have a goal and start out with a bang!  Then life gets in the way, we get distracted, we get sick, we get tired and sore and we fizzle.  That happens to everyone so don’t feel defeated if it’s happened to you.  The difference in those who are successful and those who are not, is what happens AFTER the fizzle.  You have to get back up again and get on track.  You have to remind yourself of WHY you want this goal and how you will feel if you don’t get it.  Write your goal out, look at it daily, and get going.

There are all kinds of things you can do to lose weight.  What is most effective?  What is most affordable? What is best for you?  Regardless of the method you choose, accountability, having support, results in the best results.  You need to have a success partner, someone to keep you motivated, someone to help you up after the fizzle, someone who cares about your success.

Consider this:

- Average cost of 1 yr gym membership: $720
- Average cost of 1 yr boot camp membership: $2400
- Average cost of 1 yr personal trainer (1 hour, 5 days/week): $12,500
- Cost of Jenny Craig per month (including food): $500+

These methods provide the structure and sometimes even the food.  But where’s the accountability?

Consider this:
- Cost of top Beachbody fitness programs and 1 month of shakeology (i.e. P90X, Insanity, TurboFire, etc): $205
- Cost of personal Beachbody coach (namely, me!) :     FREE!

If you have not been able to reach your fitness goals, I will help you; we’ll work on them together.   Having accountability keeps you focused and keeps your WHY in the forefront of your mind.  Having support helps you get back up when you’ve given up.

Answer those initial questions at the top of the page ………. now call me   827-3131

Other researchers dispute the idea that “biology” causes  increased hunger and say it’s  due to the fact that we’re indoors and have access to more food.  Plus it’s holiday time so food is abundant!  Just think of  all of those nostalgic memories associated with holidays and traditional foods making us want to  indulge even more!

I think it might be all of those things.

It’s obvious that we eat more and gain weight in the winter months.  Do we just give in and let this happen?  There are some moderate changes you can make to prevent succumbing to the winter weight gain.

INCREASE PROTEIN -  Much of the foods we want during these frigid months are higher in carbohydrate— “comfort foods.”   Cookies, candies, breads, pasta casseroles, sweet warm drinks etc.  The problem with these foods are they are higher in calories and they don’t keep us full so we find ourselves looking to nibble a couple of hours later.

We know that protein keeps us full longer so  include more protein in your diet during these winter months.  Instead of preparing chicken and noodles on mashed potatoes, make a hearty chili and serve a veggie tray on the side.   Sample your favorite candy or cookie after you’ve eaten a balanced meal rather than as a snack; you’ll find that a smaller amount is satisfying.

EXERCISE – Overall, we are less active in the winter so make sure you keep your exercise routine a priority.   Exercise and eating regular meals and snacks will help control your appetite.

It may be biology, or maybe just our environment, causing us to gain weight in the winter.  Either way, increased awareness and determination can keep you healthy even in the winter months.  A little moderation, increased protein in your diet and regular exercise can make all the difference in how you’re feeling about your fitness come January.

Keep in mind that support and accountability make all the difference in staying focused; that is exactly what our Beachbody Challenge groups are all about.  Could a Challenge group be the answer for you?  Call me and find out!  785-827-3131

Why am I doing this in December instead of January?  December seems to be a reflective season and it’s always helpful for me to end a year with this little activity.  Here are some of the things I review that you might find helpful as well.

*What are my priorities in life?  Where do I find the most meaning?  WHY do I want to make this change?  Without a clear WHY, it will be too easy to lose focus.  How will your life be better and does it align with your priorities?

*How do I want to grow in 2012?   I look at all areas……fitness, business, relationships, fun/hobbies, personal growth and spirituality.  I write out what I want in all of these areas.  Writing them in the present tense is helpful as well.  i.e.  “I am spending a week of vacation with people I love.”  And the crucial thing to look at after writing out these goals is to ask, “are these goals consistent with my life priorities?  Can I remain authentic to my priorities if I fulfill these goals?

*What did I do last year that worked?  What did I do that didn’t work?  What will I do differently this coming year?  For instance, if your goal was to get fit, what did you do in the past?  Did it work?  Why didn’t it?  If your goal was to spend more time with family, did it happen?  If not, what got in the way?  How will you change that?

*Will I need help in reaching my goals?  I have found accountability partners, or success buddies, to help me in many areas of my life.  Staying accountable makes a huge difference in accomplishing goals.  It’s easy to get distracted in the day to day pace of life and we forget where we are going.  A success buddy keeps us focused.   Don’t be afraid to ask a friend, or even a stranger, to help you stay focused.  You might want to hire a business consultant or join a Beachbody challenge group to keep you on track.  If you truly want to make a change, you’ll have to be focused and committed.  Don’t hesitate to ask for help.   I have my success buddies already in place.

*How will I organize things to stay on task?  I have found that making a “to do” list every evening keeps me on task.  I write it into my schedule so I don’t forget and spend too much time on Facebook or checking email when I have more constructive things to do!  You might have a different strategy that keeps you on task; how will you use it to achieve your goals?

If you want to make changes in your life you have got to make a plan.  There’s no better time than the present to do just that.  If I can help you reach your goals in health and fitness, I would truly love to do that!

Holiday Parties

‘Tis the season for family and friends and parties, and goodies at work, and baking and gift giving (edible).  It can seem endless at this time of year.   From now until January 1, we all will be inundated with more rich food than we know what to do with.  Is it even worth trying to stay focused on your weight at this time of year.  YOU BET IT IS!!!

Here are a few ideas to help you get through the social events during the next week, without adding to the burden you’ll have to lose in Jauary.

If your event is in the evening, be sure to eat more prudently through out the day.  Get more protein and veggies in at breakfast or lunch or use Shakeology to replace one meal, and eat regularly so you aren’t starved by your party time.   There will be rich foods at the event and you may not have the option of picking alternatives. 

• Limit your intake of alcohol to one drink.  After that, switch to a low calorie soft drink or sparkling water.
• Stand or sit away from the snack table.
• If there is a buffet, look over the entire selection of food before making your choices; now sit across the room from the serving table.
• If you know the hostess, ask her what the menu will be so you can plan. Don’t go to a party hungry, especially if a meal isn’t served.  Have a piece of fruit or a low calorie drink beforehand so you don’t fill up on the high fat munchies.
• Say “no thank you” or “it looks delicious but I’m really too full” when others pressure you to eat.  Be polite but firm.  Practice your response.  If you aren’t full yet and do want to eat, keep it moderate.
• If the occasion is a potluck, bring something nutritious that you enjoy. At least you know there will be food for you to eat.  Be one of the last in line; this gives you a chance to look over the selection of food before you get there and the food doesn’t look quite as irresistible when others have taken helpings from the dish.
• If you’re at the office, take small portions.  Remind yourself that you don’t have to eat the goodies just because it’s a holiday.  Set a good example and keep your own healthy foods available.
• Be selective.  If there is food at the party that you really want to try, have it!  Enjoy every bite of it.  Then refrain from taking some of the other food that you don’t care so much about.

You can leave the party without feeling sick to your stomach or sick with regret!  Be moderate and be sure to stick to your exercise routine this month.   Above all, if you over indulge, just start again tomorrow.

I will be starting various Challenge groups in January to help people get back on track and stay on track.  If you have been wanting to lose weight, get more fit or feel better but haven’t been able to stick with anything,  these accountability groups are making a difference!   Check out my website at www.christieryanfitness.com and click on the Beachbody Challenge button at the top and be sure to contact me with questions.

Happy Holidays!

Why do I devote so much time to helping people get fit?  I have worked in fitness and weight management for 25 years now and I love it just as much as when I first started.  Why do I do it?  People ask me if I’ve  ever had a “weight” problem.   Not really, but I have always been interested in health and wellness. 

As a school-ager, I was incessently teased by my siblings about being “fat.”  I don’t know that I was a fat child but I was built a little heavier than my stick thin siblings.   Regardless of whether or not I was “fat”, I felt overweight and inferior to them.   Through my teens, I was very careful about not gaining weight by watching my food portions and making a point to stay active.   In my twenties, I had 3 children, gained 20 pounds with each pregnancy and lost it with diet and exercise.   Still, at that point, my focus was on eating less.

I became more interested in wellness after working as a nurse in ICU and ventured into the area of weight control and fitness.  I discovered that weight control was NOT about eating less!  That was so freeing to me!  Gone was the guilt and the fear and the scrutiny of foods and instead, I focused on health and energy and fitness!  I found out that I had more energy by eating healthy foods;  I could eat more and not gain weight when I was active and feeding my body the right foods.  I added strength training to my workouts, discovered fun exercise classes and dvd’s that pushed me, and soon I had muscle and endurance!   I wasn’t very athletic as a teenager but I was feeling strong and capable as an adult!   I was empowering my body rather than holding it back!

So why do I do this?  Why do I reach out and help people who are struggling with weight and self esteem?  No, I haven’t lost a large amount of weight, I haven’t struggled with obesity.  But I know what it’s like to be made fun of, I know what it’s like to not feel good about myself.  I also know the joy of health and the freedom of fitness!  I know what it takes to maintain a healthy weight and I know how good being healthy can feel.  I have selected “fitness” as my business because I want to help other people change their lives.  I want them to know how good they can feel if only they persist.  I have this business so I can support people as they make lifestyle change.   When people tell me, “I feel so much better now,” or “I can do a push up on my toes,” or “my cholesterol has dropped 30 points”, or “I can bend over and tie my shoes”,  I see their joy. 

I know how to make fitness an every day part of my life.  I have seen and felt untold benefits in my own life.  If I can share that experience with others and help them improve their life,  I have been successful.   I became a nurse because I wanted to help others achieve a state of wellness.  I like taking care of others.  I like sharing that journey with them.  Listening to another person’s struggle with weight issues IS taking care of them.   If I can make a difference in someone else’s life by showing them how to live healthier, there is no other business I’d rather have.  THAT is why I do this.

If you need help making changes in your life, call me at 785-827-3131

Once again we will gather with family and friends to enjoy each other’s company and be grateful for where our lives have brought us thus far.  This year has been filled with challenges and blessings.  But there really is so much to be grateful for!  My list includes:

1) Good health 

2) Happy kids who are fufilled with their place in life

3) The memory of good times with friends who are no longer physically with us

4) Beachbody.  The economic slump was hard on my regular business but Beachbody saved me! 

5) Fulfilling work where I am able to make a difference in people’s lives.

6) A wedding this weekend (my Mom’s!)

7) Friends; although our interaction may be infrequent due to busy schedules,  we connect deeply when together  

I love the message of “THE SECRET.”  Fill your mind and heart with gratitude.  Allow yourself to FEEL grateful for all things in your life and see how things change for you.  In closing, I want to include this video of the little girl who is just pretty happy with her life.  Let’s affirm our lives!

I like my life!

 WAYS TO PREVENT HOLIDAY WEIGHT GAIN

Ok, we might as well admit, most of us will gain weight over the holidays.  Average weight gain is 7-10 pounds!  Someone told me the other day to just let it happen and then work hard starting in January.  For those of you who don’t go along with that philosophy, here are a few tips that will keep your weight in check so that, come January, you’re not too far off track!

1. DON’T DENY YOURSELF

If you crave pecan pie, have a slice (note: I said “a” slice).  I love stuffing and I’m definitely going to have some stuffing at a holiday dinner.  Have a little of your favorite food and you’ll be calmer through the holidays!  Deprivation just leads to overindulgence later.

2.  BE SELECTIVE

If you’re going to indulge in the stuffing or pecan pie, be selective on the things you don’t care about.  I don’t care if I have mashed potatoes and leave those alone while I put stuffing on my plate.  Look over the whole table and then decide what matters most to you.  Leave the things that don’t.  Most people find that when they eat the food they really want, they don’t feel like overeating.

 3.  MOVE – EXERCISE! 

Holidays get busy so schedule in your exercise; don’t let it go by the wayside.  Organize half hour walks over your lunch break or make a few laps at the mall and check out the shops before you stop to buy.  You’ll feel less stressed and have more energy.

4.  EAT REGULAR MEALS – ESPECIALLY BREAKFAST

Meal time schedules change during holiday times but make a point to eat regularly.  Don’t skip breakfast to “save up” for the feast at noon.  You’ll be too hungry and you’ll overeat while justifying it because you didn’t have breakfast!  Shakeology makes it easy to eat healthy on limited time while keeping calories low and nutrition high. 

5.  AVOID TEMPTATION

Controlling your environment will make a big difference in your eating patterns.  Don’t keep a box of chocolates on your desk or stand near the chips at a party.  Fill your ‘frig with crunchy vegetables and hummus, yogurt, cottage cheese, fruit and Shakeology.  The most difficult place is the office, so be prepared! 

6.  REJOICE IN THE HOLIDAY SPIRIT

Contrary to popular belief, the holidays aren’t all about food!  Take the focus off of eating and direct it towards relationships, love, giving, and spiritual beliefs.  Taking the time to enjoy celebrating and being with friends and family can diminish the need for mindless eating.

7.   GET YOUR SLEEP

It’s often difficult to tell the difference between fatigue from lack of food and fatigue from no sleep.  Studies show that hormonal changes from lack of sleep make it easier to gain weight, plus fatigue makes it difficult to make controlled choices.  SLEEP!

8.  COOK LOW FAT FOODS

Be selective when using low fat ingredients.  If you have a favorite Christmas cookie, don’t tamper with it; just eat less.  Use low fat ingredients for other dishes that don’t involve baking and you won’t notice the difference.

 9.  TAKE SMALLER PORTIONS

Start small; you can always go back for more.  It helps to fill half your plate with fruits/vegetables, 1/4 of your plate with protein and 1/4 with starch.  That helps control portions and therefore, calories.

 You really don’t have to gain weight over the holiday season.  Eat moderately, enjoy what you do eat, and keep moving!   If you need a little accountability, one of our “challenges’ might just be the thing for you.  Call me if you need help.  785-827-3131.