Recovering from Holiday Excess

Who did not eat a bit too much of the overwhelmingly-fat and gooey goodies?  Not me!  I indulged for several days prior to the big family dinner, and am now in major recovery mode from my holiday excess.  I felt bloated and loggy the first day, and followed a Lean, Clean and Green eating plan for the next two days.  We celebrate at our house on Christmas Eve, with the grandkids.  Then, we recover on Christmas, just in time to go to their home for another huge feast.  This time, we did not make it.  All three of us — me, hubby and his sister, lay around like beached whales on Christmas Day.  Burping and feeling quite out-of-sorts.  We had consumed quantities of fresh Dungeness crab, cheese ball with crackers, chips and guacamole, pumpkin pie with whipped cream, a small salad and many candies, all the day before.  By the time Christmas rolled around, we could not move!

We recovered enough on the 26th to catch a movie.  I ate popcorn, but did not consume the box of Red Vines, as I usually do.  (Yes, even Health Coaches have our vices!)  By the way, the new Star Wars movie is pretty good.  A bit predictable, but….as a die-hard Star Wars fan, I felt it was worth it.

Now, back to the right way to recover.  Get some exercise.  I walked my dog, worked out on my Total Gym and did some intense yoga.  I burped some nasty stuff and farted/pooped the rest.  Crass, but true!  You gotta get those toxins out, whatever it takes!

Took some USANA Probiotics, ate some salads and veggies.  Limited the rich foods, cut-back on pies and cookies.  All the goodies I was consuming during the wrapping and decorating cycle are now tossed.  Time to get back to the right way to eat.

In case you are looking for a bit more intense clean-out, or to drop some pounds quickly, I will be launching a SexyFit Weight-loss Challenge mid-January.  You can do it with a support-group, or individually, on your own time.  I have a great program that will clean you up and do it gently, without excessive running to the bathroom.  If you want to know more, go to http://www.deb.sexyfitnutritionchallenge.com and get signed up!  We will launch on January 19.  The USANA Reset lasts five days, and you should lose between four to six pounds.  Then, we move to Transform and keep losing one to two pounds a week. The key is to get enough nutrition to help your body want to let the fat go.  This program from USANA works, and I use it with all my clients.  For the past sixteen years, we have enjoyed the results of paying attention to calories, sugar, high-fiber and exercise for just a few days.  Plus, you will kick carb and sugar cravings!  What a difference a Reset makes!

Meantime, 2018 is around the corner.  Forget the New Year’s Resolutions and just decide to get on-track and stay there.  The right vitamin protocol helps, along with the probiotics and daily exercise.  Drink half your weight in ounces of water a day.  Get your fiber!  Limit sugar to below 50 grams a day.  Simple, but most just let the days slide and do not hit those goals.  Daily consistency helps you stay Sexy, Lean and Strong – At Any Age!

Join me over on my new TV channel — sexyleanandstrongtv:  http://www.bonbonnetworks.com/channel/11509 — Get Sexy, Lean and Strong with Deb Dutcher, Your Health Coach.  I have some tips that will get you through any New Year’s celebrations!  Light up the New Year and Get SexyFit!

Happy New Year and Happy New YOU!!  Let’s Do This!

Launching a TV Channel is a Blast!! (and a real pain….)

EVERY SHOW OPENER-THUMBNAILAs of next week, approximately August 9, I will be the proud owner of my very own TV Channel, “Get Sexy, Lean and Strong TV” on the BONBON Networks, being distributed on over 30 networks, world-wide!!!  Who would have thought I would be doing this at this time in my life?  I am turning 65 in just a few weeks, and most folks are winding-down at this point.  I am actually taking on something on the scale of projects I did back in high-tech, in my 30s and 40s!  Creating a TV show is an amazing, exhilarating, and daunting experience.  Especially for someone who does not make many videos or use Facebook Live (yet), and who has yet to post on Instagram!  So, what made me want to put out a TV show, you ask?  I have a great practice as a health coach, helping folks be Sexy, Lean and Strong at Any Age, and I love what I do!  Most folks resonate with my message, and my clients all experience improvement.  So, when the offer came along, I decided to stop second-guessing myself and hold my nose and jump!

I chose that name for the show to tie in with my best-selling book, “Sexy, Lean and Strong After 50!”.  I felt the teachings in the book would be of interest and could be distilled down into bite-size chunks.  Hah!!  It took several days of planning, scripting, checking lighting and furniture arrangement, booking guests, practicing with makeup and wardrobe, and then the day came!  A major issue is every frickin’ wall in my home is a blah, beige-y light cocoa brown, and there are no ceiling fixtures — witness the picture above.  This means I, a beige-y blonde, blend right into the walls and the shadows give me huge under-eye circles!  I tried hanging pictures that would not wash me out. I tried using every lamp I owned to lighten the room.

Then the videographer arrived and I found out I just froze in front of the camera!  Finally, I shook off the feeling of being under surveillance and was able to get the message on tape. The videographer had those square, multi-light contraptions, facing right at me.  (I found out you are supposed to stare at the camera, not the red light or the light stands….)  We taped the first video and it seemed OK.  Then, I changed my outfit and all hell broke loose.  Suddenly I had a shiny face, because I did not re-powder, my hair was all messed-up and the jewelry clanked in the microphone.  In another video, my hair (wig) moved around, my necklace was crooked, my bra-strap was showing and my eyes looked really tired.  (No wonder, I was up until 1:30 a.m. most nights, reviewing the day’s videos. We shot two to three a day, each requiring costume changes and moving furniture.)  And I moved the furniture!  Exhaustion began showing on my face.  As a health coach, that is not a good thing.  My practice was put on-hold, with clients being very understanding, for the most part.

I was the show director, producer, writer, script-girl, stylist, set designer, fed the crew and guests, and had to review all the dailies.  Many little things, like my super-oily face in a few videos, shifting jewelry, guests who talked too low or avoided looking at the camera, escaped my notice until too late.  However, I learned a ton about lighting and now own a Diva light (available on Amazon) and truly amazing for brightening your complexion, creating a pleasant hue and removing shadows.  Too bad I did not have it until the last day, for the last video.  Which is brilliant, I have to say!  All my learning came together that one last day.

The biggest issue was not understanding how to provide a video with a thumbnail, to a TV network.  It is not like YouTube (which I have used a bit), where you upload the video and YouTube comes back and shows you three thumbnails and you pick one.  In television land, the first scene is the thumbnail.  So, two nights of work creating great power-point slides, title slides, adding in a photo collage for each show, and a musical theme, was trashed once the network uploaded our videos and we found out we now had twelve identical thumbnails, with just numbers for the name of the show.  And, we had duplicate shows, were missing shows, could not find shows.  Catastrophe!  We pulled back all the videos, deleted all the intro stuff, edited down so there were unique thumbnails for most of the shows.  We had to shorten the music, which broke my heart.  It was a really cool jazzy riff. Now, it may be all of four notes.  But, we have the first season under our belt.  Total hours spent filming and editing by my videographer — 40, plus all my scripting and design work, another 80.  Not too bad for beginners!

Ultimately, I have launched with twelve videos, with very diverse topics. I will list them at the end of this and see if you readers have new ones to suggest.  Season 2 begins in September and the network is letting me upload my own videos!!  Scary thought!!!

Here are the topics we launched with:

Show 1 – Meet Deb Dutcher (1.25 minutes, short and sweet)

Show 2 – Don’t Give Up On Your Body!

Show 3 – Is Your Body Mad at You?

Show 4 – You Can’t Jump Off a Mountain

Show 5 – Setting Real Goals — with guest — Alison Conigliaro-Hubbard

Show 6 – Moms – Making Time for You — with guest Erin Green-Astone

Show 7 – Exercise Demo by Me

Show 8 – Nutrition Demo by Me

Show 9 – Supplements Saved My Life

Show 10 – Moms – Single, Smart and Thriving — with guests Jennifer Alvarez and Jennifer Jost

Show 11 – Addiction and Families – with guest Donna Lynn Spahn

Show 12 – Staying Balanced

Whew!  I have so much more I want to cover, but, the network was targeting an August 1 launch.  It feels like we produced the equivalent of 90 days of work in just four weeks!  A big shout-out to my videographer, who stuck with me, and learned about TV with me, Larry Curtin, of MobileTraxPro videography.   He is a dream to work with!  We are ready for the next season!  I am even going to try my hand at shooting my own videos.  Wish me luck!!!  Oh, and if you want your own channel, use my link to get a big discount:  http://www.younetworks.tv?afmc=1g

And now, to sleep, perchance to dream of new worlds to conquer, even at 65!!!  (Instagram???)

Top Seven Tips to Stay Healthy as a Software Engineer

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Specifically, I am talking Software and IT Engineers, since I spent over 20 years in those industries.  I was one of the casualties of the long hours spent hunched over a computer screen, sitting in conference rooms and then driving long commutes.  All that, combined with the stress of crazy deadlines, Monday morning quarter-backing by out-of-control executives who second-guessed the architecture of our solutions, and, trying to keep my teams motivated and healthy, turned me into a fat, jobless, depressed and divorced former Release Engineering Vice President.  At 51, I gave up and tried a whole new career — health coaching for the high-powered professionals who were stuck in my old time-warp.

In the interest of saving a few souls, I am sharing some ideas of what to do to protect your health, livelihood and sanity while delivering to those crazy deadlines and defending your need to have a life outside of the company.

First, establish a REALISTIC TIMELINE for projects, that allows you to go home, rest and do some healthy activity.  Your manager needs to support you.  If not, go to to the next-level. (This assumes you are a good producer and have a good rep.)  Your long-term health and sanity is critical.  Requiring constant 70-hour weeks or around-the-clock efforts is not acceptable and the sign of a bad manager or management team.

Second, LEAVE THE CRAP FOOD ALONE!  We used to have M&Ms in a bowl at my secretary’s desk at one company, and I would grab a handful on the way to meetings.  Bring your own healthy snacks and eat them, while congratulating yourself on avoiding the sugar headache and spare tire.

Third, DRINK WATER, not soda, caffeine, or fruit juice. Drink one-half of your weight in ounces of water a day, every day!  Flush those toxins out of your body and hydrate your mind!  2% dehydration = 15% less brain-function.  You need every brain cell you have, working at 100%, to hit those deadlines.

Fourth, MOVE!!! park a long way from the front door.  Walk at lunch.  It can be inside, but get moving for at least 15 to 20 minutes.  Exercising at the gym is good, but don’t make your body stay still all day until then.  An IT engineer client of mine brought on a horribly-debilitating painful condition by working straight through for 12 hours, no water, no breaks, for days on end.  She spent the next few months trying to get her body to calm down.  Don’t let that be you.

Fifth, RESTORE.  Get away from the job, even if for just one hour a day.  Don’t bring it home.  Don’t read code or write instructions while eating.  Turn off the phone, television. Read a book.  Get a massage.  Play sports.  Hike, bike, swim, dance.  (Drinking alcohol does not count, although a glass of wine at dinner is OK.).  Meditation is great, if you can do it.  I am still working on that….

Sixth, EAT REAL FOOD.  If you don’t like to cook, then follow my method of:  Acquire, Assemble, Consume.  I prefer the ready-to-go meals from places like Trader Joe’s.  I like to get a basic salad with lots of veggies, nuts and some chicken or salmon, add more protein and chow-down.  A good salad takes about 20 minutes to eat, because you have to chew enough to get the digestion going.  You will feel full, satisfied and your cells will be nourished.  Or, a fish meal with sides, from the freezer.  Yes, you can get real food in a freezer section, you just have to watch the sodium content.

Seventh, SET ASIDE FAMILY AND FRIENDS TIME.  Time when work-talk is off-limits.  Time when you can enjoy just shooting the bull, sharing stories that have nothing to do with the software and what it is supposed to do.

In short, you are the most marvelous super-computer, but, “Garbage In, Garbage Stays”. Help your amazing platform, applications and network to run at top speed, and get the life you want!

 

Building A Six-Pack on a 60-plus bod

SF_Deb in brown bikinivertica croppedl
Me at 62, after a 12-week program to get this six-pack!

So, now you probably want to know what I did for 12 weeks to get to this shape?  Here it is, the fool-proof program to building your six-pack on a 60-plus body.  However, there is one caveat:  you have to be within 6 lbs of your ideal weight, and at approximately 24% body-fat or less.  Sorry, that is what is going to take.  I started there and ended at 21% body-fat, and at my ideal weight.  At 5’6″, I weighed in at 138 lbs when this was taken.  To get these abs, I literally had to live for 12 weeks like a fitness model competitor.  It is actually fun, and very challenging!  I did not do all the lower-body work a fitness model would do, as I did it mostly at-home, without machines or heavy lifting.  I have some videos for this on my YouTube channel as well:  http://bit.ly/1ScwzZm.  The reason I am sharing this is I am getting lots of requests for creating these abs from folks who have read my book or run into me on a daily basis.

There are four pieces to the puzzle of building this six-pack:  Diet, Supplements, Exercise and Sleep.  I will tell you my program for each, and, if you want to learn how to adapt it for your own needs, just go to my contact page and we can talk!

DIET:  Total Paleo –  no sugar, dairy, grains, alcohol, for 12 weeks…..At least 80 ounces of water a day, no juice.  One or two pieces of whole fruit a day.  A bit of dried fruit with nuts or nutrition bars for snacks.  Plant-based protein smoothies and green smoothies, daily. I did get to eat a bit of dark chocolate, every day.

I ate lean protein — fish, turkey, chicken, some beef, tons of veggies, healthy fats (avocados, olive oil, walnuts), no grains, and no dairy.  This pulled off the layers of fat and I could get the muscle definition you see here.

SUPPLEMENTS:  My USANA HealthPak (Vitamins, Minerals, Calcium, Fish-Oil, Grapeseed, Glucosamine, Turmeric, Milk-Thistle) — get your personalized pack at:  www.energyunlimited.usana.com — just take the Free True Health Assessment — you will get three reports and I can help you choose the best program and biggest bang for your buck!

EXERCISE:  30 minutes of cardio a day and 20 minutes of abs, plus 5 minutes on my mini-rebounder, plus some time upside down on my back with weights and doing crunches hanging like a bat.  8 minutes of Total Gym exercise a day.  You can see the ab routine at my YouTube channel — Sexy Lean and Strong —  http://bit.ly/1ScwzZm.   You have to work all parts of the abs, every day, for this to work.  Plus the planks — daily planks!!!  At least 45 seconds, working up to 90 seconds.  Plus push-ups (for arms and upper body strength and tone.)

SLEEP:  Minimum of seven hours a night, preferably eight.  I use a sleep supplement — melatonin — to make sure I get it.  Mine is Pure Rest, from USANA. (order at:  www.energyunlimited.usana.com)

Today, I choose to have some dairy, grains and a bit of sweets.  This has caused me to put back on about 5 lbs and about 2″ on the belly.  But, the good news is I just need a few weeks to get this six-pack back!

If you want to build your own six-pack, I will be glad to help you design your best program!