Weight Loss Then and Now

What You Should Know Before You Eat Your Way To a Slimmer Body.

These are the words from Gloria Marshall, one of the first nationally recognized weight loss programs in the country. The company, called Gloria Marshall Figure Salons, was based out of California and was one of the first companies to create computer generated customized programs for their clients.  The management team consisted of an authority on diet and nutrition, a medical doctor, and a computer programmer.  With 10 years of combined experience in the field of "ladies figure control", Gloria Marshall set out to create "reducing plans" for tens of thousands (millions?) of women.  Their individualized program was called the Personal Slim Plan.

I recently came across one such Personal Slim Plan (PSP) designed for one woman in the late 1970's.  Let's take a look at the good and bad, shall we?  This could be interesting.

Image 1

In Image 1, I'm not happy with the reference to "slim figure" in line 3, although "slim figures" were definitely the goal 40 years ago.  I think everyone was focusing on the images of Twiggy and Janice Dickenson on the covers of Vogue.  I feel better about their recommendation to this woman to continue her activities, in addition to what is recommended by her PSP.  Finally, I support Gloria Marshall's guidance to review the PSP with a personal physician; all good advice today (except for the reference to "slim figure".

Image 2

 When reading paragraph two on Image 2, I'm happy that they addressed the issue of habits, although it does sound a bit like a "disclaimer".  Being overweight for a long period of time does make it harder to change habits, and yes, it does take persistence.  By the way, the process of re-educating the body and mind is exactly what is addressed in my book, Living 365fitt.  When you've been sedentary for a period of time, the recommendation is still the same today as it was 40 years ago - gradually increase your time and effort.

Image 3

The first paragraph of Image 3 begins to address the fact that with increasing age (and, not addressed, possible yo-yo dieting), it does become harder for a woman to lose weight.  The PSP also addresses that as you lose weight, your caloric requirements will also decrease (i.e. it takes less energy to move a smaller mass).  In the second paragraph, the plan gives the woman a "don't give up…you may not have succeeded in the past, but you're going to succeed this time, once and for all".  That's right, a positive attitude and perseverance are key!

Image 4

Woah:  get ready for this doozy!!!  "The diet we have prepared for you is low in calories (duh, no surprise here!), and is also low in fats and carbohydrates."  And, it may also be vitamin deficient.  You know, I can read the writing on the wall.  My guess is that this woman, who was on a calorie restricted diet, was left unsatisfied and hungry, which most likely, led to binge eating, low self-esteem, and likely quitting the program.  Nothing has really changed.  What has ensued in the following decades and continues today are the "trendy" diets:  low fat, low carb, Paleo, Atkins, South Beach, all missing vital nutrients in one or more aspects.

Image 5

Image 5 lays down the law:  no alcohol.  Why?  Because alcohol has calories (empty calories) and in order to stay within the "low calorie" program, you'd have to give up something of nutritive value.  Many people don't count alcohol when they "diet", and therefore, don't lose weight.  When the scale doesn't move, you get frustrated, and give up on the diet.  And, while I do agree that giving up alcohol is probably the easiest way to lose weight, a program of reducing alcohol, instead of eliminating it, might have better satisfaction and results in the long term.

Image 6

Image 6 attempts to nail it, but misses the most important point.  While it is important to track your weight (for various health reasons), it is not and should not be the biggest focus or barometer of success.  What about the health benefits, like reducing blood pressure, diabetes, or ankle swelling or indigestion?  What about "feeling better" and having more strength and energy to do daily activities?  In Living 365fitt, Chapter One, we talk about the Baseline Assessments, because you have to know where you are today, so you can chart progress.  In my book, Chapter Three, I discuss what's really important to track, and that's your activity, nutrition and emotions.  Once you have a record of your exercise, food and emotions, you can begin to make correlations between what's working for you and what's not.  If you don't see any change, you can go back and look at your logbook, and see why.  Contrary, you can go back and see what made the difference in your success.

Stay tuned to next week's blog, "Getting Diet Ready", where I look into this vintage Personal Slim Plan's diet plan and advice.  This should be really interesting.

In the meantime, I'd like to offer you a free podcast, introduction to my book, Living 365fitt, A 12-Week Program to Lifestyle Wellness available on my website at:

For more information on the Living 365fitt Program, visit my website. 

Living 365fitt, A 12-Week Program to Lifestyle Wellness is available on Amazon.

Kathy Kent is author of Living 365fitt, A 12-Week Program to Lifestyle Wellness and the 365fitt 10-Minute Workouts.  365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

10% Pill, 90% Program: Will You Lose Weight?

What's behind a 100 pound transformation?

Today was interesting and it sent me through a variety of emotions, ranging from inquisitive, to frustrated to dumbfounded.  It started when I ran into a friend, who has (in the last 7 months or so) noticeably trimmed down quite a bit.  I stopped her and we chatted about her transformation.  Here's how it went:

Me:  Wow, you look great!
Woman:  I've lost 100 pounds since January!
The Inquisitive Me:  No way!  How'd you do it?
Woman:  I'm seeing a Chiropractor.
The Incredulous Me:  You're having an affair?
Woman:  No!
(just kidding, inserted just for giggles)Woman:  He's helping me with weight loss!
(Since when have chiropractors jumped on the weight loss bandwagon?)The skeptical Me:  Tell me more…
Woman:  I take these drops.  They're not HCG.  I think they really help with the belly fat.
(I guess chiropractors are now giving supplements too?)Woman:  And, he takes my weight, blood pressure, temperature (?), and ph (tongue).
(Are chiropractors practicing personal training and/or nursing now too?)The Suspicious Me:  What else have you changed?
Woman:  He has me eating no sugar whatsoever.
(duh)Woman:  I'm limited to two pieces of fruit a day, because they are high in sugar.  I'm allowed to have an apple, orange, and a few others.
The Doubtful Me:  Hmm.  Oranges are really high in sugar, that doesn't make sense.
Woman:  And, I eat a lot of vegetables, but no carrots, because they are high in sugar too.
Woman:  I also eat 8 oz of protein a day.  But, no salmon, because they are high in fat.  I'm supposed to avoid fat.
The Smart Me:  Hmm.
Me:  OK, and what about exercise?  Are you exercising more than you used to?
Woman:  YES!  I do something everyday now.
Me:  How do you feel?
Woman:  I feel great!  I have so much energy.  In fact, I'm almost off my blood pressure medication.
The Living 365fitt Preacher Me:  That's great!  OK, can I ask you a couple of specific questions.
Woman:  Sure.
Me:  Would you say that you're now eating good, healthy foods?
Woman:  Yes.
Me:  Would you say that you've eliminated unhealthy foods?
Woman:  Yes.
Me:  And, would you say that you've increased your exercise?
Woman:  Definitely, yes.
The Frugal Me:  Can I ask what you pay for this?
Woman:  I paid $400 initially, and I go back every two weeks for my drops and a check-up (where he takes my blood pressure, weight, temperature, ph, etc…).  I pay $75 for each appointment.
The Jawdropped Me:  So, seven months into your new program, you've lost 100 pounds, and have spent approximately $1,450.  Is that about right?
Woman:  That sounds about right.
The Supportive Me:  Well, good luck.  You look great!  Keep it up.  

I'm amazed by the diet and weight loss industry.  There's always a "pill" or a "program" to help you lose weight.  Sometimes, there actually is some science behind the pill, but in actuality, it's effect has minimal effect on the outcome.  Let's call it 10% pill, 90% program.  That's right.  What's really working is the program.  You change your habits, your lifestyle, the way you do things, and you'll lose weight.

Eat better - you'll lose weight.

Eat less junk - you'll lose weight.

Exercise more - you'll lose weight.

Any single element of the trilogy of losing weight, and you'll lose weight.  Combine two of the elements, and you'll lose more weight, faster.  Combine all three and you've hit the home run in the game of weight loss.

The bigger question is this:  Can you keep it up in the long run?  Can you, when you stop taking the pill or the drops or the shakes or whatever it is that any "professional" is selling you, maintain your weight loss, or even continue to lose weight?

The answer is it depends.  IF you adopt a new lifestyle that includes all three of the trilogy of weight loss (and health and fitness, by the way), you will maintain your weight loss.  You see, it's the program.  It's the lifestyle.  It's NOT the pill or the drops or the shakes.  It's 90% program.

And, that's the business that I'm in.  No shakes, no pills, no drops.  I'm all about the program.  Change your lifestyle and you'll achieve health, wellness, fitness and potentially weight loss.

Watch for my next blog, on diet pills.  Are they real or not?

Living 365fitt
Kathy

The Living 365fitt Program is a member's only program that includes all you ever need to succeed in your efforts to live a healthy, active life!  Lengthen your lifespan and improve your quality of your life. Regardless of age or gender, you can enjoy the benefits of being fit 365 days a year!  Living 365fitt is threefold.  It's about being healthy, being active, and living life.  Each chapter in the book includes three sections focusing on physical, nutritional and emotional facts, tips, guidance and motivation.  Over 30 worksheets included!

This program works because it is built for long-term success, not just short term results. You are guaranteed results.  "Train with me, follow my program and I'll guarantee your results."  Kathy Kent

Read more about the Living 365fitt Program.  Books, podcasts, webinars, online programs and coaching.

Can't Lose Weight? Look Deeper...

A well-balanced, well-intentioned day can turn ugly pretty fast if you're trying to lose weight.  

Author and Coach Kathy Kent let's you inside her food diary for a day.  You might be surprised what you see!

Let's take a look at my "yesterday", which I think might be pretty typical for millions of people out there that are trying to lose weight.  (HINT:  I tracked my calories on my app My Fitness Pal.  Observing and logging nutrition is discussed in Chapter Two and Three of my new book, Living 365fitt, A 12-Week Program to Lifestyle Wellness.)

Breakfast

Breakfast 529 calories
and "green drink" ingredients

My day started out exceptionally, as I made a delicious and nutritious "green drink" with my new juicer.  I was looking to pack a whollup of nutrition into one drink, and keep it "low sugar" (natural sugar from fruit).  Several cups of lettuce and greens from my garden, a lemon, half a honeydew melon and a pear were all I needed to make a quart (32 oz) of delicious, nutritious juice.  This juice exceeded my expectations as it was packed with vitamins A, C, potassium, calcium, and iron; and was low in fat.  I normally don't consume a concentrated juice drink like this all at once, however, I swam in the morning and was going out to start some hard yard work, so I felt justified drinking the entire quart.  Plus, at 529 calories/quart, it seemed fairly balanced for one of my meals of the day.

Lunch: 580 calories
Dinner 568 calories

Lunch

 Lunch was a "quick and on the go" meal as I was coming in briefly to put some solid food in my stomach, having worked pretty hard in the garden.  I had cooked a half dozen grass fed hamburger patties earlier in the week. (A tip from my book, Living 365fitt, A 12-Week Program to Lifestyle Wellness; cook a bunch of healthy food on Sunday, and have it for the entire week, ready to go, so there's less a chance of reaching for something unhealthy.)  So, I had two beef patties and splurged on BBQ sauce (homemade).  Felt pretty good about the protein in this meal, since I didn't get much protein with my green juice earlier.  Again, total calories for lunch was about a third of my daily goal intake.

Dinner

After continuing to work in the garden for the entire afternoon, I was ready to call it quits and think about dinner.  I purchased an Ahi Tuna steak (a splurge) the other day at the store because they just looked amazing and were on sale.  How could I resist?  I grilled the tuna, steamed the broccoli in a foil pouch on the grill, and had a scoop of reheated leftover black quinoa, which is also high in protein.  (Again, following a tip from my book to reheat previously cooked foods from earlier in the week.  This time, I had cooked up an entire box of black quinoa; some of which I kept in the fridge ready to use, some of which I froze for later use.)  Again, dinner was about a third of my goal calories for the day.  Right on target for a perfectly balanced, nutritious day!

Then…the Extras

Extras:  849 calories OUCH!

I'm being honest with you because, this is why it's so hard to lose weight.  You have to be honest and you have to "see it".  Oftentimes, we aren't always honest with ourselves (let alone your coach).  There's a snack here "Oh, that doesn't count", or a graze there "Oh, it was just a couple of chips" or more importantly, "Oh, I forgot", or, "Oh, that counts?"  In fact, it all counts.  Also, when you are forced to write it down, you can actually see where these little extras can derail a well-intentioned plan.  In fact, when I ask clients how they are doing on their nutrition plan, most clients respond, "I think I'm doing pretty well and I just don't know why I'm not losing weight."

Take a look at what happened yesterday for me.  I built myself a margarita when I was cooking the Ahi Tuna.  I also had some sweet potato chips as soon as I came in from the garden, because I wanted something salty.  I built a second margarita (because the first one tasted so good), but didn't finish it and ended up throwing most of it away.  (Hint:  sometimes you have to fudge factors when you enter them into an online nutrition tracker, which is what I did to correct for the correct portion size.)  Finally, I pounded a few Mentos candy I had purchased earlier in the day (an intentional weak moment). 

Well, that did it.  Those extra 849 calories were 100% carbohydrate, sugar and alcohol, and were of no nutritional value.  I won't even count the sweet potato chips as nutritive.  As a final note, you can see in the graphical image, that I was trying to attain 30% protein (as part of my overall diet).  However, the "extras" helped skew my overall results to less than my goal.  Additionally, I was able to see that my fat intake was too high.  While not "off the charts", it was more than my personal goal.  

When "derailment" happens, one should never beat themselves up.  Instead, one should look for the opportunities for improvement.

The "extras" skewed my goals

Turning it Around

Here are all of the opportunities I see for improvement, based on yesterday, and knowing that I do not have to change everything in order to be successful:

• 1 hamburger patty plus a piece of fruit or tomato instead of 2 hamburger patties
• Mustard instead of BBQ sauce
• Half the portion of sweet potato chips
• One margarita instead of two
• Skip or reduce the butter from 2T to 1T
• Portion out a handful of Mentos and put the rest away
• Go for a walk after dinner instead of sitting down for movie and eating Mentos
• Drink more water

Prioritizing Today

So, today is another day and another chance for improvement on this journey towards ever-better nutrition.  As I review yesterday's log this morning, I am reminded of the opportunities for improvement.  This is another important step in awareness (Chapter Four, Living 365fitt, 12-Week Program to Lifestyle Wellness.) 

Also, I'm going to practice more "steadiness" today with regard to my nutritional decisions.  Per Anne Green, (psychologist and author of The Roadmap), you have to be in a calm and controlled state of mind in order to make good decisions throughout your day, whether they be exercise, nutrition, work or family.  So, today before I decide to fix a meal, have a drink, or reach for a snack, I will "steady" myself first and make a decision that is well-thought-out and is right for me and the goals that I have set forth.  (HINT:  Listen to the podcast with Anne Green on steadiness and changing your habits.)

Living 365fitt,

Kathy

Podcast #2: Living 365fitt, Chapter Two, All About Habits with Anne Green

Changing your habits is hard.  

Kathy Kent, author of Living 365fitt, A 12-Week Program to Lifestyle Wellness, talks to Anne Green, psychologist and co-author of The Roadmap, about why it's so hard to change our habits.  Anne calls it "steadiness" when it comes to making decisions.  Listen to the podcast, learn about steadiness, and start making healthier choices.

About The Roadmap, by Anne Green and Jason Lassner (available at Amazon.com)

Crisis or Opportunity?  Many successful people are thwarted by habits they cannot change. These behavior problems run the gamut: weight loss, exercise, making a budget and sticking to it, stress and anger management, destructive relationship and communication patterns, and the list goes on.  In The Roadmap we meet one such woman named Jo, a 40-something wife, mother, and newly promoted sales manager as she confronts the harsh reality that she is a control freak (referred to in polite company as a “micromanager”). 

Willpower Is Never Enough  Jo’s predicament is familiar to many wise and otherwise happy adults. She can choose to pretend that her controlling ways don’t really cost her that much or figure out how to change them. Even if she really wants to change, just wanting to transform behavior and “Just doing it” are not solutions. The fact is that permanent behavior change remains a distant dream for well over 90% of those who try to achieve it. There must be another way, but how? 

Choosing the Road Less Traveled  Even before she fully grasps the challenge in front of her, a mysterious old leather book called The Roadmap finds its way into Jo’s hands. It describes a novel and non-prescriptive approach to lasting behavior change. Should she trust it? 
Deliberately taking a risk, Jo follows The Roadmap and learns to read the “road signs” on life’s highway. She successfully identifies the numerous situations where her current behavior pattern leads her off course. Is she in position to choose a different route to her behavior change “destination?” 

Fuel for the 21st Century  Instead of repeating her pattern and bulldozing the obstacles in her path, Jo discovers an alternative to willpower—a sustainable fuel called Steadiness—that anyone can learn. By practicing one Steadiness ingredient at a time she prepares for a trip that has the potential to permanently change her behavior. Could these be the keys to lasting habit change and lifelong freedom? 

Join Us  You are invited to come along for the ride as Jo faces true-to-life situations at work with her new salespeople, at home with her family, on the road with her fellow managers, and at the neighborhood park with her friends. Watching her navigate the twists and turns of an unfamiliar road might yield surprising benefits—the power to fuel your own story about lasting change!

    About the Authors  Jason B. Lassner and Anne Green are psychologists and business partners from Iowa. They each have over 20 years of experience helping others successfully change their behavior. In 2007 they faced their own behavior change crisis and had to choose between living with artificial limitations and charting a new path to permanent behavior change. Their eternal optimism and refusal to buy into quick fixes led to discovery and development of The Roadmap, which propelled them on a journey they never imagined.

365fitt Announces New Program for Group Training

365fitt is proud to announce the roll-out of a new program; The 365fitt 10-Minute Workouts, 12-Week Program Guide for Group Programming.

The original 365fitt 10-Minute Workouts were created in February, 2013 with the purpose of providing a product for individuals who were short on time and wanted to incorporate shorter workouts into their busy day.  The 10-Minute Workouts include basic strength training and cardiovascular workouts, utilizing minimal equipment.  Read more about the 365fitt 10-Minute Workouts.

The 365fitt 10-Minute Workouts, 12-Week Program Guide for Group Programming was created with two purposes in mind:

• To provide a program that compliments the Living 365fitt 12-Week Program to Lifestyle Wellness, and
• To provide programming to health clubs, corporate wellness, community and park districts, and schools that were interested in a turn-key program for general health and fitness.

As the Living 365fitt 12-Week Program to Lifestyle Wellness was launched (November, 2013), it became apparent that coaches running the online program across the country could benefit by adding a "local element" at a local health club, since a participant's chances of success are greatly increased with additional points of contact with a coach.  Currently, the Living 365fitt, 12-Week Program to Lifestyle Wellness has one point of contact through an online webinar series.  Adding a coordinating program at a local facility (club, community, corporation, school, etc.) once, twice, or three times a week, can add value to programming, increase revenue, and increase the participant's success rate. 

The 365fitt 10-Minute Workouts, 12-Week Program Guide was designed to be a turn-key product, that coaches, clubs, corporations, communities, park districts and even schools could utilize to bring a fitness program to their facility.  The Program Guide includes how to set up, market and run a successful 12-week program in five easy steps.  The guide includes examples of class formats; how to mix and match workouts for unlimited possibilities.  Included are five sample 12-week programs including modifications for beginner, intermediate and advanced participants.  These five sample programs include options to run a program 1, 2 or 3 days/week.  Repeating the program throughout the year can add substantial revenue to any facility or coaching business.

The 365fitt 10-Minute Workouts, 12-Week Program does not have to be run with the Living 365fitt, 12-Week Program to Lifestyle Wellness.  While complimentary to each other, both programs stand alone.

A Great Deal!

The best part?  The 365fitt 10-Minute Workouts, 12-Week Program Guide costs only $29.99, and it's on sale now through the end of August, 2014 for only $17.99, a 40% discount!  For a nominal investment of $17.99, you and/or your facility has the ability to create unlimited programming and increase your revenue substantially.  Order yours today!  What do you have to lose?

Related Links:

Living 365fitt 12 Week Program to Lifestyle Wellness (for individuals)
Living 365fitt 12 Week Program to Lifestyle Wellness Coaches Program (for Coaches)
365fitt 10-Minute Workouts (individuals)
365fitt 10-Minute Workouts, 12-Week Program Guide (for Group Programming)

Please contact the author, Kathy Kent at kathy@365fitt.com with any questions.

Don't Bring Home Extra Baggage from Your Summer Vacation

Last week while on vacation, I checked out the local facilities, and joined my sister-in-law for a couple workouts (Abs and Glute classes) at the local YMCA, staying on my plan to be active 365 days a year!

Whether it's a summer family vacation, a newlywed couple's honeymoon, or a business trip, many people will gain weight while they travel.

Does this sound like you?

"We were on vacation last week so I didn't work out and we ate out a lot."

And to that I say, "How did that happen?"

Chapter 6 of the Living 365fitt, 12-Week Program to Lifestyle Wellness, is about creating a plan.  Supposedly, if you have a goal (to lose or maintain weight), you also have a plan to accomplish that goal.  You look ahead and plan for what I call "bumps in the road".  Those are the little obstacles that can derail you temporarily or even permanently. Let's take a look at the most popular summer bump in the road:

The Family vacation 

It's summertime, and you've planned for months to visit family across the country.  If you're driving, you plan to stop halfway at a hotel.  You plan on eating on the road, probably stopping at one of many fast food joints.

TIP:  If you plan this much, you can also plan to avoid unhealthy fast food and restaurant stops, and can proactively plan on packing healthy snacks, or purchasing healthy foods at a local grocery store.

If you're taking a two-day road trip, you know you'll be sitting in the car for a majority of the day.  But, that doesn't mean that you don't have time to fit in a workout with the family.

TIP:  Plan your overnight stop at a state park or other "activity friendly" destination, where there are trails and interesting sights to see.  Plan on a 30-60 minute walk or jog after your drive.  Stretching your muscles and joints after sitting in a car should feel great!  Wake up and take another walk before getting back in the car.  Incorporate other activities, such as kayaking or biking (check out local rentals) into your travel days.

When you arrive at your destination, your activities are frequently centered around family meals, often "bigger than normal" meals.  These meals are often out of the scope of your regular routine (or newly established healthy eating plan that you've created in order to lose or maintain weight), and, when you eat three meals a day for seven days in a row like this, you can't help but gain weight.  It's just more food than you need.

TIP:  Talk to family members and get them on your support team (Chapter Eight, Living 365fitt) BEFORE your vacation.  Inform them that you'll be sticking to your plan, with just a few minor exceptions, perhaps.  If necessary, stock up or bring items of food/nutrition that are a part of your healthful eating plan.

You have a Weekly Activity Plan (Chapter Six, Living 365fitt) that includes doing some form of activity most days, although you're away from your local gym, and it appears the rest of your family is taking a week off.  Remember that ultimately, only you are responsible for your plan, and if achieving your goal is important to you, you must stick to the plan, even when away.

TIP:  Search out local facilities, such as YMCA's that have daily guest fees and/or classes, even for non-members.  Utilize your hotel fitness center, if necessary.  It's different than what you may be used to, but it will work in a pinch.  Finally, ask your family members to join you in one or more of your workouts.  Both of you will feel better!

Kathy Kent is author of Living 365fitt, A 12-Week Program to Lifestyle Wellness, and creator of the program that includes physical, nutritional, and emotional support in a 12 week program that guarantees your success.  Check out the Living 365fitt Program at www.365fitt.com.

Podcast #1: Coach Annelise Digiacomo from Seattle, WA talks about Health Assessments

Living 365fitt, A 12-Week Program to Lifestyle Wellness
Chapter One/Week One:  Health Assessments
Guest Coach:  Annelise Digiacomo; Seattle, WA

I"m happy to present to you the first podcast in the Living 365fitt podcast series.  This episode is all about Health Assessments, with guest coach, Annelise Digiacomo.  Annelise is owner of Infitnessforlife, a company that is passionately committed to transforming lives through fitness training, so YOU can look and feel YOUR best.

I met Annelise in Seattle, WA over a dozen years ago when we did one of our first Heart Zones Training certifications.  I was immediately impressed by her analytical mind and her thoroughness and attention to detail.  I thought she'd be a perfect guest coach for the topic of baseline assessments.  So, if you're ready to get started, listen to the podcast.

You can follow along with the entire podcast series in any number of ways.  The Living 365fitt 12-Week Program to Lifestyle Wellness is available at www.365fitt.com, in paperback, e-book, and soon available, audible formats.  All books, purchased at www.365fitt.com com with a complimentary 12-week membership to the Living 365fitt Program, a membership only area filled with worksheets, and recorded webinars on every topic, every chapter in the book.  Want a money back guarantee?  Try the Living 365fitt Program, with unlimited LIVE interactive coaching with webinars, and consultations with a Living 365fitt Coach.  Visit www.365fitt.com and get Living 365fitt!

Why You Need to Get Involved with the Living 365fitt Program!

Living 365fitt is bigger than you! 

In my handout, I urge you to not take this journey alone.  Why?  Because YOU are stronger when you don't act alone.  YOU can become a mentor.  YOU have built-in support.

Take it to your family first.  Become a role model.

Take it to your friends next.  Start a group - something like a book club, but with activity and healthy snacks.


Take it to your workplace.  Encourage a culture of wellness.

Take it to your community.  Start a community-wide group engaged in healthier habits.

Find out more…get the free Living 365fitt Handout with tips on how to get started. Then, get the book and join any one of the Living 365fitt programs.  Find out just how easy it is to implement.

And - because I want YOU to succeed, I'll offer all the personal support you'll need!  Contact me today with your questions, or to get started today!

The next Living 365fitt 12-week Program starts April 14!

Coaching opportunities are available for anyone with a passion for changing the way we live!

Visit the Living 365fitt Program for more information.

365fitt Captiva Island 2014: The Best Trip Ever!

Who were the women of the 365fitt Healthy Active Living Trip to Captiva Island, Florida?  

What do you see?  I see an amazing group of women.  

Each woman had their own reasons for attending the trip to Captiva.  For some, it was an opportunity to hang out with friends, a coach, or a sorority sister not seen in years.  For others, it was a difficult decision, not arrived at lightly, and only after very careful consideration.  

Some wrestled with the questions:  Is it okay to spend money on myself?  Is it okay to make myself a priority?

As women, we often have to put on a brave face; to ourselves, our family and the outside world.  We take care of others; our children, our mothers, our partners.  We put our needs second to those we love.  We create an imbalance.  We give, give, and give some more…until there's nothing left to give to ourselves.  And, when we do take time for ourselves, we are seen as selfish by some.  We feel guilty, because, in order to take time for ourselves, we must cut back on what we give others.

Tied in a knot of guilt, ends being pulled in opposite directions, a woman finds herself lacking in health; unfit, fatigued, and stressed.  It's not what she wants, yet she feels powerless to do anything about it.

We had one woman on our trip who spoke out against such "internal self-abuse".  It was finally time to give herself permission to do something for (and spend some money on) herself.  Guilt-free!  Women are not martyrs.  We are not supposed to give of ourselves until we are so depleted that we don't have anything left for ourselves.

Taking back your health should be a priority for all women, young mothers and empty nesters.  Because, if you don't have your health, how can you help others?

Just after the trip, one of my ladies sent out a picture with the following quote:

Girls compete with each other.  Women support each other.

That was pretty much the theme of our trip.  Each and every woman felt the warm hands and encouraging words of support from their fellow trip-mates.  Celebrated with high fives, hugs and smiles, each woman understood what a 365fitt Healthy Living Trip is all about:  Living the event called LIFE!

Perhaps, you'll join us next year?

Remember, all the recipes featured on our 365fitt Healthy Active Living Trip to Captiva Island are available on my Pinterest page for easy reference.  I encourage you to try some of them.  We enjoyed them immensely.

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

365fitt Healthy Active Living Trip to Captiva: Nutrition

Do You Know the Why's of Healthy Eating?

This is a follow up to the Living 365fitt Nutrition Philosophy.  Take a look at some of the great foods we ate in this short video clip.


We really enjoyed ourselves on Captiva Island last week and I encourage you to check out our pictures on Facebook, our videos on Youtube, and our recipes on Pinterest.

Remember, all the recipes featured on our 365fitt Healthy Active Living Trip to Captiva Island are available on my Pinterest page for easy reference.  I encourage you to try some of them.  We enjoyed them immensely.

365fitt is about training for the event called LIFE, focusing on physical, nutritional and emotional wellness through lifestyle adaptations.  Kathy is available for personal training and wellness consultations and corporate wellness.  365fitt invites you to participate in a Healthy Active Living trip to incredible destinations.  Please visit 365fitt for more information.  Live 365fitt!

Are You Ready for Change?

Here you go again…

You want to change your habits, exercise more, and eat healthier, maybe even drop a few pounds.

When you're really ready to change, there shouldn't be a constant struggle marked by negativity.  Instead, the pieces will seem to fall into place and the whole process can be a positive journey, marked by success and habits that last a lifetime.

Take the quiz to see if you're really ready…this time!

If you need help, give me a call, send me an email and let me know what's holding you back.  Or, if you're ready to give it a try, get Living 365fitt, A 12-Week Program to Lifestyle Wellness, a book and a program full of tips, motivation, worksheets and activities for you to explore your lifestyle and journey your process.