Wednesday, January 13, 2016

Healthy Lifestyle: Creating Lasting Behavior Change

Healthy Lifestyle: Creating Lasting Behavior Change
We are all embarking on a new year and all the dreams, desires and shifts we envision for ourselves, our loved ones and even our friends. At the top of the list for most people has something to do with changing their body and/or their health. Given this country is in a health crisis ,especially with the number of people that are overweight or obese, this is a great area to address and if this is you your not alone. So given there are any number of ways to approach creating a different body, weight, body fat ration why is it so hard? Why do so many people try numerous programs, gyms, classes, books and profession support only to find themselves back at square one come next December? Answer:
The key is behavior change or as Tony Robbins put it in his book "Money Master the Game" it is change the three S's your strategy, your story and your state. I will not go into his description of this but you can read it yourself and I highly recommend that you do. What I do want to discuss is behavior change and the target area "Healthy Eating."

Many of us know why our county is in a health crisis regarding weight and weight management but if you don't here is a brief review:
  • People are eating more processed food then ever before
  • Portion sizes are much bigger then they need to be at restaurants and even at home
  • People are preparing clean, lean and green foods much less then even 10 years ago
  • People are eating more fat laden, sugary and food with little nutritional value then ever before
  • People prepare healthy meals at home far less
  • People are exercising less and living sedentary lives to a greater extent
  • People have careers that require far less movement then in the past.
These are the short list. There are more and you get the idea. So if we know what the issues are why is it still hard to make healthy eating choices for the better? A few things need to happen before people will make lifestyle change that lasts.

When it comes to changing your strategy the first thing to consider is what are you currently doing that is working and what is not supporting your goal. If for example you want to change the way your body looks/feels (I use these terms rather then loose weight) and you are committed to change if you keep doing what your currently doing you will not see change. Something or many somethings have to look and feel different. If you currently eat processed or fast food just changing this is a big shift. If you drink soda of any kind changing this to other non sugary or chemical laden options is another big one. I do not recommend an overhaul all at once unless your the kind of person that can stand huge change. Most people need to have a more gradual approach in order to stick with the commitment.

Your story:What I mean by that are all the things you have come to believe for some reason. I am overweight because everyone in my family is, I hate to exercise, my mom is Italian and loves to cook, I can't say no. If you have a story that keeps you stuck you may consider changing it. Just because something has been in the past does not mean it has to follow you forever or that you have to believe it. Changing your story is hard as often it has been a part of you for a long time. If you want your life to be and feel different you may have to tackle this one.

What about your state. How are you currently feeling about your body? Do you have all the energy you need to get through your day? Are you sleeping well at night for at least 7 hours? If you want to feel fully engaged, vibrant, alert and focused you may need to do somethings that will lift up your state of being.

Lastly, change is up to you and the more tools you have , the more support you enlist the easier this journey will be. Behavior change is creating life long habits. Here's to your new ones!

It is my desire to help people reach their health, fitness and wellness goals. For more information I can be reached at

In health,
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health and Wellness products business and her Health Fitness Coaching Business, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT.

life coach

Tuesday, January 5, 2016

Fitness for Life: Tips to keep you on track in 2016

Fitness for Life: Tips to keep you on track in 2016

                                                    Laurie and Brandy (my long time companion)

There are many books, programs, coaches, gyms,studios, fitness classes (just to name a a few) all designed to attract and motive people. So with so many choices and options why is it so hard for most people to adopt a fitness program for life that is sustainable, fun, changes as it needs to and keeps people in shape and feeling good! I read a story recently that put it all in perspective for me. Here is the short version and if you want to read the long version pick up Oprah magazine, November 2015. As the story goes the main charter is a man weighing in at 320 lbs. In the course of a year he lost 140 lbs by following the advice of a dietitian and acquiring a dog. He got the dog from a local shelter which says a lot right there. Shelter dogs often are just amazingly grateful and in this case it provided a win/win for both the dog and the man. The reason that the man got a dog was because he did not like to exercise and due to his size knew it would be a huge challenge. He chose an activity that was motivating and a pal who was going to hold him accountable. As the story goes it was the combination of the advice from the dietitian and the healthy eating plan that started the wheels turning which created the momentum to support his lifestyle changes and weight loss. What I tell my clients that want to make lasting lifestyle change in their lives is that when it comes to fitness create a menu of things that you enjoy and then make sure you have a back up plan of things that you might not enjoy as much but that you will do.

How do you do this exactly? I have people write out:
  • Things they are currently doing
  • Things they really enjoy doing
  • Things they used to enjoy doing but no longer do
  • Things they might like to try
  • Things that are not their favorite but if all other options failed they would be willing to do.
You might be wondering why it is important to have a list of things? Why not just have your one or two favorite fitness activities and stick with them? I have a couple of theories as to why the menu idea works in your favor. It is pretty common for people, especially people new to a fitness program to jump in all excited and fizzle out after 6-8 weeks. In my experience if you have a variety of activities to choose from you have fewer excuses to forgo your commitment to yourself, you can avoid possible injury from overuse, you  have a way to fend off boredom and you have control over what you are going  to do on any given day. If your list includes cycling and x country skiing as well as lap swimming at the local indoor pool and it is 25 degrees out side plus the road conditions are extremely hazardous, you guessed, it activity 3 or plan C makes sense. In the end unless you are training for a specific goal it is perfectly fine to exercise in any way that takes you closer to the fitness level you are striving for.

That said I am a firm believer in having a back up plan for your preferred workout. There are any number of reasons for this including:
  • A change in how your feeling on any given day. As being inspired and motivated is key to sticking with anything day in and day out changing course can make the difference.
  • A change in weather
  • A change in your day to day plan- traffic, sick children, any number of unforeseen events.
These are all just ideas, tools and/or strategies to help you create and sustain a fitness plan that will be with you for life. When it comes to change lasting change for the better is the goal, taking small steps to accomplish this and making sure that the path you are on is the right one for you. In my book "Summit" I wrote a chapter on "Hiking in Your Boots" that speaks to this very idea. Also, if you thing a pet would motivate you you will be doing yourself and your friend a huge service.

In support of you and your sustainable, mostly fun and  consistent fitness program.

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In health and wellness,
Laurie Bagley MS in Outdoor Adventure Leadership , mother,  ACE certified health coach, entrepreneurial business owner, VeraHeart coach and teacher. Her businesses,Health Pure Living and Strong Bodies Strong Individuals, focus on assisting people reach their health/wellness/fitness and financial goals. She is also the 6th woman to summit Mt. Everest from the North Col route and has written a book called SUMMIT

life coach