Archive for sleep

Need to Transform Yourself?

09/04/09 Monika Comments (0)

I like to consider myself an alchemist and an artist in the work I do. I help you transform your body and usually your mind. I’m sure you have heard when Michelangelo gazed at a piece of marble, he saw the beauty and essence of the piece of art he was about to sculpt. Sometimes I too feel like Michelangelo when I first start working with a client. I see what clients can become after our transformational work together. I feel confident knowing that my clients’ natural health and beauty will start shining through more brilliantly than ever in just a few short weeks. With my guidance, many of my clients transform their lives during the remarkable journey we take together.

Transformation doesn’t happen overnight however. We live in a quick fix culture. We want overnight results. Just take a pill, buy a new outfit, get your hair and make-up done, and all of a sudden, voila, we are changed, we are different…well not so fast. Is this temporary quick fix an illusion? Really true transformation does take time. It may not take forever, but it does take time.

I would encourage you to start thinking about the type of transformation you want to make in your health, your body, and your life. What do you really want to have? What kind of transformation do you want in your life today? What do you want in the next few months, in six months, by the end of 2009, or the end of 2010? What things do you really want to change and what do you want to let go? What do you want to become more of?

I urge you to think about some of the things you’ve tried before, which might not have turned out as you had imagined. Was your goal too vague or was it an unattainable quick fix? Or were you ever successful at something initially and it only provided short success? Even though transformation occasionally seems immediate, true transformation happens slowly and methodically, and inevitably gets you what you really want in life. You need to dream, to plan, and then take action.

When it comes to my business in health and weight loss, I help you make an intelligent and committed choice to lose weight and be healthy. Getting into your Skinny Jeans may be what you want. Even though that looks like the ultimate transformation, first and foremost, it’s really an inside job.

You start by making better food choices, being more consistent with your exercise regimen, you go to sleep earlier, and you stop watching too much TV. The changes start adding up and your lifestyle changes. You feel better about yourself and you look physically different, as well. You begin to feel healthier, lighter, and more vibrant, as if you can do almost anything. You feel more confidant and proud of yourself. The transformation of our Skinny Jeans Program doesn’t take forever and it doesn’t happen overnight either (as I mentioned earlier). However, somewhere in the middle it’s doable, realistic, and the results are astounding.

Like some of the things I hear daily in my office.

  • “I’m amazed I’m not hungry!”
  • “I’m amazed I’m feeling so much better!” 
  • “I can’t believe I really don’t need as much food as I thought I did!” 
  • “I can’t believe how good food actually tastes!”

Daily I see the healthy, beaming glow, which is an amazing transformation! Clients who I have phone consultations with will also tell me about the many compliments they are getting.

So is this something you want in your life this year? Or is there something else? We all want good health, great relationships, money, and work we love. What are the specifics for you? Take time to think about it, create your plan, and then get started.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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Categories : Diet, Self Improvement, Wellness
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Stay Young—Longer

04/15/09 Monika Comments (0)

Do you want to know the secret to Youth? Let me tell you the things to avoid, if you want to stay looking younger longer.

  1. Poor Diet
    What you eat affects your health more than anything else you do. When you eat a poor diet of fatty, processed, or fried foods and simple sugars—the aging process speeds up. Stay away from additives and trans-fats, which rob you of your health and deprive your body of essential nutrients. On the other hand, when you eat foods that are close to mother nature—as in fresh, preferably organic and vital—you will have all the vitality and strength you need.You also want to have many different colors in your diet. Now with summer in full bloom, so to speak, there’s no excuse. The gardens, farmer’s markets, and grocery stores are filled with rich, luscious fruits and vegetables. Those juicy cherries, those unbelievable tomatoes, fresh figs, sweet sugar snaps peas, crisp and tasty carrots—mmm…yummy! The skins of fruits and vegetables are loaded with powerful antioxidants, which help you look and feel young.Why risk your health and beauty with unhealthy food?
  2. The Power of Your Thoughts
    Your mind and your thoughts are powerful antidotes to aging. Negative thinking, depression, or anger can pull down your mind and body; whereas, happy and joyful thoughts can uplift your spirit and maybe your face. How you act, behave, or react to situations can ultimately determine your longevity. Isn’t it great to know you have the power to control your aging—a little scary I’m sure when you really think about it—to actually have a choice about how you react today and that choice affecting your future.The late Norman Cousins did some amazing research on how the mind can influence the body. He discovered the immune system could improve with 30 minutes of deep belly laughter every day.  Laughter also increases the release of “feel good” endorphins. Yes, joyful people live longer and healthier lives. I’m not surprised that “Laughing Yoga” is starting to get more recognition in this country. Personally, I love to watch a good comedy any chance I get.
  3. Lack of Exercise
    If you want to be healthy and live a long life, you need to be physically active. Inactivity is a huge culprit in becoming overweight and accelerating the aging process. It’s important to alternate aerobic exercise with weight resistance exercise. You will gain a youthful glow as your regular exercise increases blood flow and oxygen to all your cells. Keeping muscles and joints limber is also a big plus. Don’t forget to do a proper warm up and cool down to avoid injury as well.
  4. Stress
    Stress takes a tremendous toll on your body and your health in general. ‘When you are experiencing stress, your body is programmed to go into fight-or-flight mode causing additional wear and tear. You release adrenaline when in this state. Even if a lion is not chasing you—your body is reacting as if it is. The thing about being chased by a lion, well it’s a very short term event you either get away or not, and then it’s over. However, for us, it’s never over. We are constantly in this heightened state, unfortunately, putting added stress on every system in our body.Always remember to breathe deeply during the day to help manage your stress. I think of that 60’s song “Cry if you want to, Cry if you want to.” Replace “Cry” for “Sigh” and that’s my formula. Give yourself a break! You are human, not a machine. Try taking a 15-minute mediation break during your lunch. Just closing your eyes will release a lot of tension. If you cannot meditate, take a walk in the park, or sit on a bench in nature for 10 or 15 minutes. These actions alone will reduce any tension you may feel in your body.
  5. Lack of Sleep
    There’s no way around it: the average adult needs 7-8 hours of quality sleep every night to maintain health. Without sufficient “recovery time” each night, you will run your body and mind down and wear out your life force.So try to get to sleep at a regular time every night. Ideally, try to get to bed before 10:00 p.m. and up by 6:00 a.m. Based on ancient healing systems, it is said these are the best times for deeper, restful, rejuvenation and regeneration. Don’t worry if it’s not those exact times, just remember you need your 7-8 hours. Also, have your bedroom uncluttered, preferably without a TV, as both can be very stimulating to the mind instead of soothing and restful. If you would like, you can always have a cup of relaxing tea with valerian root or chamomile.

Sleep, eat, and exercise well until next time.

(c) Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the "Compassionate and Practical Nutrition and Lifestyle Coach." Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

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Categories : Wellness, Youthful
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