westufit.com Blog

It’s what I said to myself right before my 2nd daughter, Ella, was born.  I knew sleep was about to be scarce for a few months.  I knew my free time was going to be cut in half.  I knew that if I was to be a role model of health and fitness something had to change.

I worked out and conditioned myself regularly; 4-5 times a week, 20-30 minutes a session.  I knew that wasn’t going to increase.  In fact I knew that getting my workouts in were going to be tough and there were going to be days I would be too tired from not sleeping the night before.

So I looked at my food intake and said “But I eat healthy.  How can I make better choices here?”  Then I really took a look at what I fueled my body with and noticed I really could do better.  I’m a firm believer in the 80/20 rules  - eat well 80% of the time and enjoy the other 20%.

I was going to clean up my 80% even more so than what I was already doing.

My 3 changes:

1. Consume way more fruits than I’ve ever consumed in my life.

2. Consume way more vegetables than I’ve ever consumed in my life.

3. Slightly reduced the amount of meat in my diet – replaced by all the fruits and vegetables.

The Results:

Only 6 weeks after I have made these 3 changes to my food intake, I have dropped 2.3% body fat.  Doesn’t sound like much I know, but I was already at 8.6%.  I didn’t have much to lose in the first place and, get this, I wasn’t even trying to lose it.

Think about it:  I made 3 changes to an already healthy food intake and made massive gains.

You say you eat healthy, but where can you make 3 small little changes to the 80% of your food intake?

Is the life you're living worth the price your paying for it?

Seriously.  Take a look at your health - your body, face, blood pressure, weight, energy and your ability to simply move.  Are you truly happy with the current state of your physical health?

You can probably say that your physical health doesn't slow you down that much.  If we take a look at most of our jobs, they don't require much physical effort over the course of an 8 hour work day.  It's more mental than physical so you operate at half capacity and can get away with it.

But what if you were attacking your days with just 20 or 30% more energy than you have today?  You see, great performances (pursuing your career, caring for your loved ones, weekend sports, dating your spouse, playing with your kids, improving your health, living a life of purpose) are not about continually expending as much energy as possible.

No.  Great performances are about the ability to expend energy at very high levels for measured periods of time, offset by periods of rest and renewal.  Great performances come from within.  By owning your own change, you become PROactive with your life instead of REactive.  It takes focus.

The problem in the world we live in is that focus, our undivided attention, is under siege.  We have never had so many avenues available to distract ourselves - email, texting, facebook, twitter, blogging, LinkedIn, TV, and on and on the list could go.

The great challenge of our times:  The ability to delay gratification and put aside short term indulgence for long-term, focused value.  Own your own change by starting in a new direction.  Here's what happens when you start a new direction: your self-esteem increases immediately!

Starting in a new direction could be as easy as eating an apple.  An apple a day could make you the healthiest you've ever been as part of the commitment to that new direction.  Nobody has to be around and you don't even have to announce it to the world.  Munch on the first apple and say this is the beginning of a healthy lifestyle that will give me the vitality to do whatever I want for the next 30 years.

Now if you eat an apple the second day, you almost become delirious.  You say "WOW...I'm on my way!"  With just 2 apples?  YES!  "I did it yesterday and I did it again today."  This is proving to yourself, without an audience, that you're in control.  You're on your way to the healthiest you've ever been.

That's how easy it is to change the direction you're traveling.  It's a small, daily journey to change direction.  The choice is yours.  As Gandhi once said "Be the change you want to see in the world."  Don't wait for someone else to take the lead.  Be bold.  Take action.

Own your own change!

“Don’t resent growing old.  Many are denied the privilege.”  – Unknown

Let’s talk about the MASSIVE elephant in the room for a second: Growing Older.  About the only thing in life that comes to us without effort is aging.

Everywhere you turn, products and services are trying to help you defy the aging process.  Pop this pill to boost testosterone; rub in this cream to wipe out wrinkles; eat this “special” berry to live longer. You could detox for 3 days to increase hormone regulation and drink this tea / juice / “unique” formula for anti-aging benefits (all claiming to provide youthful results).

We are a world obsessed with looking, feeling and (sometimes) acting young.  Most of us are in denial about growing older.  We think we’ll always be able to play strenuous sports, travel anywhere we want, or continue working 12-14 hour a day.  Just assume that if something goes wrong, we’ll be able to fix it.

The reality of growing older tolls on our minds and bodies:
- Declining strength & lack of energy
- Sagging body parts & increased wrinkles
- Failing vision & hair loss
- Trembling hands & painful joints
- Forgetfulness & loss of hearing

It’s an endless list of stuff that doesn’t work very well anymore.  Is this all that we can expect from growing older?  Or can it be something more?
Growing old has its limitations but if you prepare mentally, physically, emotionally and spiritually for whatever comes your way, it will make all the difference.
Prepare now for the challenges that might lay ahead.
Aging will not take you by surprise if you prepare.
Embrace aging as part of the grand plan for life.

Whether you’re 23, 51, 67 or 93 (WUF’s oldest client is!!), you still have a purpose here.  Are we producing fruit that replenishes others or do we complain and drain others that look forward to living full lives? By our attitude do we make the young among us dread growing older?

Growing older doesn’t exempt us from fulfilling our purpose in life.

Look to impact those around you regardless of age. Look for the higher purpose in every circumstance and in every face or voice you encounter daily.  For a wise man once said “the time He has given you is not without PURPOSE.”

Prepare for each day by opening your eyes to what’s going on around you.
- Your smile can be purposeful.
- Your pain can be purposeful.
- Your journey though life can be purposeful.

In a world captivated by speed and instant gratification, our infatuation with relics, antiques, and well-worn jeans seems disconnected. Growing old is authentic, genuine and valuable.  Embrace it.

The measure of life is not it’s duration, but it’s donation.  Don’t retire from life.

You’ve been given the dignity of choice.  You’re not a robot.  The CHOICE:  To be part of who we were meant to be or ALL of who we were meant to be.

Enjoy your purposeful journey as you grow older.

In honor of Leap Year, here are 29 ways to
LEAP INTO PURPOSEFUL HEALTH

• Start writing down your food- It is worth the time and can save you each day from the overeating that is keeping your from your goal
• Cut artificial sweeteners- your body doesn’t recognize the chemicals as anything useful and therefore they can cause inflammation in the body.
• Stop eating out- except maybe for a once a week cheat meal.  The average meal when eating out will range from 700-1500 calories.
• Visit the outdoors- get off the couch and go do something.  As simple as that, put down the phone, turn off the TV and get moving.
• Plan your grocery trips- If you don’t the other option is to follow your stomach which will always lead you in the wrong direction.
• Learn the word “no”- Most of the time when you want something in life ( lower bf percentage) you have to say no to the  things you like but are keeping you from getting it (fast food, alcohol, desert, etc.).
• Get the family involved- Success is much easier when you have a team of supporters going down the same healthy path.
• Avoid the fad diet- They just don’t work! If someone or something is promising you a result that sounds too good to be true, it is!  Starving yourself only leads to a poor metabolism.
• Keep temptation out of the house- Why would you keep cookies, ice cream, wine, whatever your temptation might be, in the house if you are trying to improve your health?!?!?
• Donate the clothes- If you have lost weight, don’t keep your “fat” clothes.  Don’t give yourself that option to go backwards!!!!
• Stop making excuses- If you don’t want to lose weight, then you won’t.  To win in health, you have to change the way you think and your lifestyle.
• Throw away the magazines- Or better yet, don’t buy them.  Women, stop looking at the celebrity magazines with air brushed/ photoshopped females.
• Use accountability- If it is a weekly weigh in, a weight watchers meeting, whatever it is that you can utilize to keep yourself on track, do it.  Accountability works!
• Get on a plan- Rarely do people succeed without a plan.
• Listen to a motivational CD- Why not?  We all need encouragement.
• Unify your life-  Bring health into all areas in your life.  Success will not come unless you truly embrace it.
• Stop mindless eating- Are you watching TV and eating, are you eating off your kids plate, are you just eating because you are bored?  Yes!  Then stop it!
• Use your successes to promote more success- Write down the little successes you have had, they will remind you that you have done a good job and will continue to do so when times look hard or impossible.
• Reward yourself with a treat- No one expects perfection from you, enjoy a treat a week.  But don’t go down the path of always feeling you deserve this piece of chocolate, this glass of wine.  What you do deserve is good health!
• Ignore your friends- If you have negative people keeping you down, run away.  It is amazing what those around you can do to your success.  Many people are intimidated by success; it causes them to be negative Nancy and bring you down with them.
• Subscribe to a healthy cooking website- Many websites out there will send free recipes out daily, sign up and take away the work of you having to search out what’s for dinner tonight.
• Give more- Are you really pushing it in all you do?  Are you giving it 100% in your workout, training, sprinting, and attitude?
• Ask for help- If you are having trouble getting to the gym?  Hire a trainer or meet up with a friend who enjoys working out too.  Don’t be afraid to ask for help!
• Don’t quit- Consistency has proven to be one of the key components to success.  Success does not happen overnight.  Keep pushing; you already have the momentum going, why cut it off (remember it takes more fuel to get a plane off the ground then to keep it in the air)?
• Write down those goals- And post them where you see them daily.  We all know this is a sure way to head down the right path, yet we are so afraid of doing it.  Why?
• Stay away from infomercials- Whatever piece of equipment they are trying to sell you isn’t going to hold up on the promises it is selling.  Simply put, they don’t work!
• Sign up for a race- We all like a little friendly competition.  Sign up for a race, a tough mudder competition or maybe even a triathlon.   Have something to work towards.
• Read a book- Since you are already interested in improving your health, why not fill your head with healthy information.  When is the last time you read something about someone’s life changing weight loss experience or someone who is still staying active and conquering life with one leg?
• Surround yourself with success- This one came up on number 20, but I feel it is so important to mention again, in a different way.  Those who are just blah about life and health are not doing anything to help you be the best you can be.  Who is that friend that believes in you always, that compliments you even when you feel there is nothing to be complimented about and who is also trying to be the healthiest she can be?  Hang around her, she is good for you!

You CAN do it!

Cassie

Just a reminder that I am not a RD or nutritionist, but here are my thoughts on what that would look like.

Breakfast:

Organic cut up fruit 1 c.

Ezekiel Good for Life Bread 1 slice

Organic  peanut or almond butter 1tbs.

Snack:

Natural Raw Trail Mix  ½ c.  You would find something like this in the bulk section.  Make sure it has not been salted, roasted, etc.  Just plain and  raw.

Organic Apple ½ of apple.

Lunch:

Quinoa 1c.

Black Beans 1c.

Salsa or Pico ¼ c.

Organic Chicken Breast ½ breast

Snack:

Apple ½ of apple ( the other half from the morning)

Fage yogurt ½ c. with a dash of cinnamon

Dinner:

Salmon Filet 1 piece

Mixed Green Salad

Any veggie 1 c.

Salad dressing, evoo and red wine vinegar 1 tbs. combined.

If your eating habits are far from this, baby steps are fine.  Making too many changes at once can seem restricting, unless you can handle that type of change- then GO for IT!  I hope this has helped somewhat in the direction to take your daily eating habits.   Keep the questions coming and I look forward to next month.

Cassie

Yield: 6 Large Pancakes

Ingredients

• One 5.3 oz. container of non-fat, GREEK STYLE yogurt ( You can substitute non-fat cottage cheese instead of yogurt)
• 6 egg whites
• 2/3 cups old fashioned oatmeal

Optional:

• Add Agave to sweeten while blending
• You can flavor to taste with:
  • Blueberries ½ cup
  • Strawberries ½ cup
  • 1 banana
  • 1 Banana + 1 Tbsp Peanut Butter

Instructions

1. Blend the egg whites and yogurt
2. Mix into a bowl with 2/3 cup of plain oatmeal
3. Let sit and soak for a few minutes
4. Use cooking spray to create a non-stock surface, then cook each pancake
5. Use Agave for syrup

Ingredients:
1/8 of a head of green cabbage
1 carrot
1 stalk celery
1 apple
2 eggs ( or for vegan use 2 tbs. baking powder instead)
2 cups of your favorite cake mix (spice, chocolate, lemon , white, organic.) Try using gluten Free too!
2 Tbs.. Agave Nectar

Preparation: Pour ½ the cake mixture into a bowl, with cone #1 shred all of the vegetables & apple.
Instructions:

Mix cake mix, veggies and eggs in mixing bowl until moist. Pour cake mixture into pan (5 Quart pan). Follow baking time on back of cake box.  When a tooth pick or knife comes out clean cake is ready. Flip the cake over onto a plate, let cool down and serve

Stop Eating Sugar!!!!

What’s #1 difference about kids today versus when you were out playing in the streets?  It’s not cell phones, computers, iPods, or televisions without ‘rabbit ears’.

The #1 difference between now and way back when is that childhood obesity has doubled since 1980.

There’s a huge increase in feelings of sadness and hopelessness and a decrease in basic daily activity among kids due to the alarming rates of childhood obesity.  Even the multiple risk factors for heart disease and arterial problems are on the rise for children.  These findings are typically found in adults between the ages of 51 to 69.

Children are being diagnosed with ‘adult-onset’ diabetes at such an alarming rate that they have officially changed the named to ‘type 2′ diabetes.

There is a simple solution to end childhood obesity:  You Become a Better Version of Yourself.

It’s basic human nature to pick up on the habits of those closest to you.  If your 5 closest friends are overweight or obese, you’re most likely the same or you’re soon on your way.  It’s the power of influence.  When you decide to step up and change yourself, you not only influence your friends and family, but all of their friends and family as well.

How do you start becoming a better version of yourself?

First you need to accept the fact that you’re an adult and you’re directly and indirectly a role model for kids.  Every time a kid sees you stretching while watching TV, eating vegetables instead of junk food, working out, writing down your goals, taking the stairs instead of the elevator, taking the first parking spot you come to vs. circling the lot to find the closest spot possible, reading self-educating materials instead of trashy and mindless gossip magazines, and even smiling in the face of adversity, you are having a lasting impact on their psychological make-up.

Next, you have to discover your purpose in life.  It’s time to get back to your core values.  It’s time to live out the values like integrity, humility, vision, excellence, service, inspiration, compassion, tenacity, drive and purpose in your daily life.  Take time to dream again and be bold enough to attack your vision with gazelle-like intensity.

Lastly you have to step up your level of fitness, drop the extra weight that’s been hanging around for years, clean up your diet and practice regular reflecting techniques like journaling, meditating, quiet prayer time, and monthly massages.

This generation of kids will be the first not to outlive their parents if you do not step up and become a better version of yourself.  Today and each day forward, take one small action step to get just 1% better.

Believe in yourself and help make a difference in the lives of millions of kids.