Friday, September 30, 2016

Sleep and Health! Weight Loss Benefits and More.


Sleep and Health! Weightloss Benefits and More

There is more and more information out there now supporting the benefits of 7-8 hours of sleep on a regular basis. Not enough sleep is also one of the identified results robbers for weight loss and sustaining weight loss. So whether your wanting more energy, needing more resilience on a daily basis,looking to improve your outer appearance or increase your vibrancy the formula is the same 7-8 hours. For many people getting this kind of rest  on a daily basis is not the norm. What are the health benefits?
  • Brain function is improved. You will respond to decisions and situations with more clarity and often more speed.
  • Improved physical performance. When your body is tired it can exert in workouts etc but the output is reduced.
  • Improved outcomes for weight loss. Getting 7-8 hours of sleep allows the body to function at a higher level and allows your behaviors to mirror  more rested approach. More on this: http://www.webmd.com/diet/sleep-and-weight-loss#1
  • A more rested appearance and increased vibrancy. We have all experienced that feeling of not only being tired but looking tired as well. It goes the same for how we feel on the inside. If we are not rested it is hard to be our best.
While some people can function fine on 6 hours or less it is the exception not the rule. There are lots of reasons that people do not get enough rest and aside from a sleep disorder there are some things you can explore. Here is a little more from ACE:

"Numerous studies have shown that sleep is a key factor in gaining and losing weight. When you do not get enough sleep, hormones that control hunger and fullness go haywire. Too much ghrelin (the hunger hormone) and too little leptin (the fullness hormone) get produced, which leaves you feeling hungry all day and you lose the ability to know when you are full. Plus, more cortisol gets produced, which increases cravings for starchy, sugary and fatty foods. Recent studies on chronic sleep deprivation suggest that the calories you eat are burned less efficiently. Aim for 7.5 to 9 hours of sleep each night."

While this is all very scientific the point is the information is not opinion but factual. I have seem ideas that have helped others get a better handle on the process of training yourself to sleep for 7-8 hours. For some people getting more is about habits that can be changed.
  • Turn off all screens an hour before you want to go to sleep. If you keep your phone on remove it from your sleeping area.
  • Set a bedtime and get your no screens rule in place.
  • Go to bed at your set time even if you are not as tired as you think you should be. If you can't relaxing sleep get up, drink some tea, read, listen to relaxing music and try again in 15-20 minutes. Keep in mind just relaxing in bed is not a bad thing.
  • If your brain is having trouble shutting off keep a note pad by your bed side to write down the things that are keeping you awake.
These are just a few ideas but they can get you started. If you have a sleep disorder having a conversation with your doctor to come up with more aggressive solutions might be in order. In the end it is my intention to provide you with ideas to maintain a healthy lifestyle, develop life long habits and help anyone that is also wanting to loose weight.

In support,
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, Boot Camp Hub coach and teacher. Her Health Fitness Coaching Business, focus on assisting people reach their healthy lifestyle 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


Friday, September 16, 2016

The Key to Creating Healthy Habits.


The Key to Creating Healthy Habits.

The key to awakening our dreams is to make the object of our vision a priority in our lives.

It's been said that we humans are creatures of habit. Maybe Warren Buffett summed it up best when he said, "The chains of habit are to light to be felt until they are to heavy to be broken." If we are honest with ourselves, these words are true today. We are creatures of habit and that is why change of any kind can be hard for us. It is often easier to hang on the what we are familiar with even when these habits are not good for us. Easier than facing the uncertainties that "new" can bring to our lives.

So how can we change our behavior to support a healthy lifestyle if creating and maintaining healthy habits is fraught with so much challenge? I have a few ideas that might be helpful for your current fitness program, healthy eating plan or wellness practice.

  • Keep it simple. Add one new behavior per week and make sure it is one you can and will do. An example would be to drink 8 glasses of water a day. As simple as this sounds if you are not used to doing this you will need a strategy to keep yourself on track-a full water bottle that follows you around as a reminder to drink, specific times of day you know you will remember, replacing other options with water etc. 
  • Small steps. Using a wellness activity as an example here: Say you are beginning a meditation practice. Rather then starting out with a 30 minute meditation every morning start with 5 minutes and build up to what feels right to you adding 5 more minutes per week. Another way to look at this is to move away from what I call "All or Nothing" thinking. If I can't do 30 minutes out the gate it is not worth it to even begin. Everything counts so small steps are an excellent way to build daily habits without feeling so much resistance.
  • Focus on the positive. Rather then beat yourself up for making small, slow changes one week at a time pat yourself on the back for creating a sustainable pathway to change that sticks.So often people decide that if the change can not happen all at once that is just not going to happen. If you stay the course, much like the tortoise you will be assured an easier transition from current lifestyle and habits to healthier and more satisfying healthy eating plan, fitness program and wellness practice.
To sum up my experience around creating and maintaining lifestyle change there are a few things I like to remind people of. Keep it simple and as fun as possible. This will make it much easier to feel like it is a habit you could maintain for the next 30 years.  Go slow, a little at a time, small steps, one new change at a time. Stay positive and surround yourself with others who share that mind set. Being around like minded people can make the switch from unhealthy behaviors to healthy ones that much easier.

It is my intention to provide tips and ideas that take you closer to where you want to be moving forward. In support! 
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health Fitness Coaching Business, focus on assisting people reach their healthy lifestyle 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

Thursday, September 8, 2016

Create Inspired, Lifelong Health,Fitness,Wellness Habits


Create Inspired, Lifelong Health,Fitness,Wellness Habits
                                                 A view from the top of the world!
“Remember, what you get by reaching your destination isn't nearly as important as what you become by reaching your goals” Zig Zigler
It has been my experience that we all have what the ability to create an extraordinary life. If you are one of those people that want more out of your current situation, your health, your fitness, your wellness then I invite you to step out of what is current for you and create extraordinary.
You can claim or reclaim your dreams and harness this power to succeed in actualizing them. Changing or going beyond our present life, the beliefs surrounding it and the limitations we put on ourselves is not easy and more than possible.
 I want to explore with you this idea and some ways that have worked for me and may work for you as well. I had to go through this very process on my way to the top of many mountains and in other endeavors like starting a business, living overseas, anything that has felt a bit like jumping off a cliff.
Here is some homework to get you started on this journey of waking up to your passion and creating the life you desire. Feel free to use health, fitness and wellness as your focus if that helps you be more specific.
1. What did you love to do as a child or young adult? In what ways did you like to move your body? Make a list.
2. What was your perfect day to date? Describe this in detail. Does it have any elements related to health, fitness and wellness? If not could it?

We start with our dreams and build from there, one step at a time. The above exercise is only the beginning and I trust will be a huge support for your big picture goals!!
Once you have decided that you are now wanting to make healthy lifestyle changes ,for example, you want to have more energy, feel more alive, sleep better, feel lighter you are ready for the next step. It is a mind set change so that you  can have even more clarity around the kind of changes you are making, what works best for you and what you will commit to. Think of this as searching for boots that fit you. What does it means to find YOUR hiking boots in what may be uncharted territory? This is a process and only you can answer this question. Are you making changes for you or for someone else?  Keep in mind that there are lots of tools and strategies you will need on this journey but first off you need to be standing firm in your own boots.
It is imperative that you are careful and pay attention to every step along the way. A most important consideration to think about as you explore what it means to be climbing in your own boots is your clarity of purpose. How do you know you are on the right track? My experience has been that the right goal will involve a combination of your strengths, passions and desires. I have always felt a sense of excitement, some fear and increased energy when I think about my goal and a desire to get started on the plan. If you use these suggestions around creating, healthy,lasting lifestyle changes or preparing for a larger fitness goal(running a 10 K, cycling a century, hiking to a destination that you have only dreamed about) it will give you an anchor.
It is an honor to share some ideas with you that may support a different way to bring about desired change.  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 www.health-fitness-coaching.com

In health,
Laurie
Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health Fitness Coaching Business, focus on assisting people reach their healthy lifestyle 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


Friday, September 2, 2016

Fitness: Make Time for What You Enjoy!

Fitness: Make Time for What You Enjoy

I have found that one of the biggest barrier to committing to a fitness program is the belief that it takes to much time or days are so full that creating the time is very difficult. Trust is we are all time challenged and some of us still find a way to get in at least 30 minutes of focused fitness 5-6 times a week. So what is the difference between people that find a way and people that struggle to make this part of their daily routine. Here are some things to consider especially if you are in the camp of people who struggle to bring this into your life as a daily healthy  habit.

  • Do what you love-create a menu of fitness activities that you enjoy and/or like. Have at least 3 different options but having a few more is even better.
  • If you enjoy working out with people build that into your choices. This can help with accountability and feeling like your not alone especially on days that your less than motivated.
  • Have some sort of accountability system. It could be a person/persons, an online group, health coach, a dog!, and a calendar tracking the days you have committed to getting in your fitness time.
  • Make sure you cover your basis: Cardio, strength,mobility and stretching. I suggest alternating activities. To much of any one thing can contribute to injury plus it is important to have a chance to recover from those cardio days. One popular form of cardio exercise, HIIT, can be extremely effective if it is alternated with other forms of fitness.
"Ace Fit for Life" article states the following and I agree 100%.
One simple fact that many people—and even many fitness professionals—forget is that your body makes progress from exercise when you recover from a hard workout. The hard workout is the stimulus for improvement. If all you’re doing is breaking down and challenging muscle, there is no rebuilding time. High-Intensity Interval Training (HIIT) has gotten popular because it works and is effective at creating change. If something is good, more isn’t always better and the same is true with HIIT.

The body needs time to recover. Because the more powerful fast twitch fibers are used to a greater extent in HIIT training, greater muscle damage is occurring. These muscle fibers need a rest and recovery day to hypertrophy and grow stronger. Be kind to your body and alternate days of HIIT training with days of steady state training.”: “The best exercise you can do is the one you can sustain. Anyone can work out for a few months, but who can sustain a lifetime of movement free of pain and limitations?”
So when you are creating your menu of fitness options it is key to take into account your preferences, passions, recovery as well and the challenge and enjoy-ability factors. If your having fun or at least feeling good about your workout time it will be much easier to commit to this practice for long term lifestyle change. Obviously this approach does not work if you are a competitive athlete or have a very specific fitness goal in mind like running a marathon. Certain activities will require a more narrow focus. If your looking for ways to stick with a fitness program, have had a hard time with this in the past and want a solid habit in place I trust the above ideas will be helpful.
In the end behavior change is not easy for any of us. We all gravitate to our comfort zones even when they don;t serve us. I like a very simple, easy to follow guide with small gains. I have found this to be more effective. Further, most of us do not have hours a day to spend working out and more is not necessarily better. I trust that my suggestions help with the "lack of time" road block and help pave the way for a sustained, fun and balanced fitness program.

In support of you!
Laurie

Laurie Bagley MS in Outdoor Adventure Leadership, is a mother,  ACE certified health coach and group fitness coach, entrepreneurial business owner, VeraHeart coach and teacher. Her Health Fitness Coaching Business, focuses on assisting people reach their health/wellness/fitness 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, health fitness wellness coach