A great teacher spoke today. Will Tuttle opened my heart. I will pray that Trump’s is opened as well.
Looking forward to focusing on health and fitness with the Weight-Loss Challengers workshop tomorrow! http://ow.ly/LsOW308qXue
Weight-loss Challenge! Lose up to 10 lbs in 7 days.
Learn the 5 Biggest Health Mistakes Women Make! Free download. http://ow.ly/iaZL307Bgdc
I honor and thank all who serve and protect today. You are what makes our country great! http://ow.ly/fG8i3065MMt
If you want to stop holiday weight gain, you should join me at this Meetup. Check it out and RSVP! http://meetu.ps/30fB69
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!
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!
One of my absolute favorite USANA products! USANA’s nutritional supplement Proflavanol C is the perfect way to support your body during Heart Health Month. Find out why!
Why We need to Replace Probiotics Every Day!
A while back I blogged on the benefits of Probiotics and how I got rid of my IBS, bloating and other issues. Now I have learned that we are being polluted and our probiotics killed-off, every day that we eat foods with glyphosate. The EPA is allowing it in our foods and all GMO-foods are suspect. I will never stop using my probiotic supplement, every day! I took them with me on my recent 10-day trip to Virginia and Florida and they helped me stay healthy and kept the weight off!
Extracted from Dr. Mercola blog:
“Lactobacillus, Bifidobacterium, Enterococcus faecalis—these are organisms that keep you healthy either by providing accessibility to the minerals in your food or producing many of the vitamins that you need for life. They’re also the natural biological defenses to keep Clostridium, Salmonella, and E.coli from developing in your system,” Dr. Huber explains.
“When you take the good bacteria out, then the bad bacteria fill that void, because there aren’t any voids in nature. We have all of these gut-related problems, whether it’s autism, leaky gut, C. difficile diarrhea, gluten intolerance, or any of the other problems. All of these diseases are an expression of disruption of that intestinal microflora that keeps you healthy.”
Glyphosate was first patented as a chelator in 1964 by Stauffer Chemical Co. It was patented by Monsanto and introduced as an herbicide in 1974. And then in 1996, Roundup Ready crops hit the market. There’s been a steep increase in the usage of Roundup since then, because you can apply it multiple times without damaging your crop. Making matters worse, they’re now also using glyphosate as a ripening agent—even for non-GMO crops. It’s applied right before harvest time to ripen off the crop.
“We have about a five-fold increase in glyphosate usage on many of our GMO crops. With the Roundup Ready-resistant weeds, we see that rate going up exponentially,” he says.
Did You Know? EPA Just Increased Allowable Limits of Glyphosate in Your Food
Despite well-understood health risks, the US Environmental Protection Agency (EPA) is repeatedly approached by agricultural and biotech companies asking for increased limits of this pernicious toxin in your food.
“The companies say we have to increase the amount of glyphosate that we can have in your food, so we can have a ‘safe’ product – not based on science but based on how much chemical is actually in our food!” Dr.Huber says.
On May 1, the EPA went ahead and doubled the amount of glyphosate allowed in food… Soybean oil may now contain as much as 40 parts per million (ppm) of glyphosate. Meanwhile, research by Dr. Monika Krueger at Leipzig University shows that a tenth of a part per million is all that it takes to kill your Lactobacillus, Bifidobacterium, and Enterococcus faecalis! So soybean oil is now allowed to contain a whopping 4,000 times the known limit at which it can impact your health.”
WHAT CAN WE DO TO PROTECT OURSELVES?
Eat Clean, as close to the natural source as possible. Buy from local farmers and find out what they do to keep glyphosate out of your foods. Stay away from packaged and processed foods that do not have labeling which discloses GMO content.
Replenish the probiotics every day. My choice – USANA Probiotics – a powder with12 Billion live bacteria with lactobacillus and bifidobacterium. I cannot go without it!