To My Thinner Life!

2011-03-13T06:27:00.001-07:00

FOOD ADDICTION: Is it real or really fake?
What do you think?
http://ping.fm/2a8U2

From HCG Diets to Shake Weights: Fitness Trends in Review

2010-12-23T07:38:00.000-08:00

From HCG Diets to Shake Weights: Fitness Trends in Review

2010-11-24T17:07:00.001-08:00

Weighing in on the Holiday: Tips for avoiding the typical 10-lb weight gain is starting working out in the mornings...

2010-11-19T05:59:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain remember your 5-A-Day Rule for fruits and vegetables...

2010-11-18T04:50:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is PLAN physically festive adventures like ice skating, cross country skiing, caroling, bowling or having an 80's dance contest after dinner :-)

2010-11-18T04:43:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is PLAN physically festive things to do this season like ice skating, cross country skiing, caroling, bowling or having an 80's dance contest after dinner :-)

2010-11-16T04:41:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is create is say "NO way!" to bland-everyday foods like Hershey candy wrapped in Christmas colors and holiday meals made with Velveeta cheese... That's not a real TREAT!

2010-11-15T06:30:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is make a list of your absolute favorite foods and give yourself permission to eat these treats this year (oh yum) !!!

2010-11-14T11:11:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is shave 300 calories off your daily intake, NOW... and when your favorites come around enjoy them ;-)

2010-11-10T08:11:00.001-08:00

I'm hosting a FREE seminar called Weighing in on the Holidays, Tips for Avoiding the Typical 10-lb Weight Gain!!!! For a VIP pass, just give me your email address at www.ThinnerForLife.com

2010-11-09T07:42:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is gift yourself the Intak water bottle by Thermos... It's the best and will help you drink more fluids ;-)

2010-11-08T00:26:00.001-08:00

Weighing in on the Holidays: A tip to avoid the typical 10-lb weight gain is side step speciality drinks. They're especially fattening ;-)

2010-11-06T15:35:00.001-07:00

Weighing in on the Holidays: A tip for avoiding the typical 10-lb weight gain... Did you know strong, sharp smells block a desire to eat? Keep CINNAMON breath spray handy and fire up your mouth before heading out.

2010-11-05T12:55:00.001-07:00

Weighing in on the Holidays: A tip for avoiding the typical 10-lb weight gain... Don't munch while you mingle!

2010-11-01T05:25:00.001-07:00

BIG News!! Wondering where has Coach Roz been? Well, I have excited news... I moved to www.ThinnerForLife.com/blog. Come over and join the conversation!

2010-09-13T09:04:00.001-07:00

What's the most confusing thing about weight loss and maintenance for you?

2010-08-27T16:27:00.001-07:00

The 1st time a client said "you've changed my life", I knew my greatest challenge (obesity) was the source of my greatest gift...

2010-08-25T20:11:00.001-07:00

The 1st time I walked out of the dressing room to grab SMALLER sizes, I knew my mind hadn't quite caught up to my body... yet ;-)

2010-08-22T06:25:00.001-07:00

The 1st time I EASILY slipped into a pant that I hadn't worn in a year, I thought... "Oh this is weight management, year after year, I fit my clothes!"

2010-08-18T17:52:00.001-07:00

The 1st time I didn't get "oh! so excited" about hitting a buffet, I knew I'd changed... All you can eat, is ALWAYS more than you need to eat!

2010-08-16T10:06:00.001-07:00

The 1st time I learned the difference between getting focused and STAYING focused, life changed... Friends, manage your motivation!!!

2010-08-12T12:34:00.001-07:00

The 1st time I went weeks without exercising, not even going for a walk, I knew I was headed for weight regain... So, I got help!

2010-08-11T13:32:00.001-07:00

The 1st time I regained 10 pounds, but didn't pack back on another 20, 40, or 60 pounds, I knew I was off that yo-yo dieting roller coaster...

2010-08-10T07:28:00.001-07:00

The 1st time I ran a half marathon, I walked it... You can, too!

2010-08-09T14:36:00.001-07:00

The 1st time I willingly packed my second suitcase with healthy food, I knew I was bananas about not weighing 232 lbs again (ha-ha, "bananas" - get it ;-))

2010-08-07T08:00:00.001-07:00

The 1st time I realized my yo-yo dieting roller coaster had ended, I smiled... and I bought a new ring :-)

2010-08-06T06:55:00.001-07:00

The 1st time I used a pressure cooker to prepare meat/chicken, I smiled, because it was soooo yummy!

2010-08-05T13:26:00.001-07:00

The 1st time I tried Morning Star meatless products, I said "yum, I can work with these!"

2010-08-03T07:56:00.001-07:00

The 1st time I started running I wheezed and wheezed and wheezed (where's my inhaler!)... Now, I complete half marathons ;-)

2010-08-01T16:37:00.001-07:00

The 1st: It's the first day of August and I'm thinking about making this a month of "1st's" - - The 1st time I weighed 232, I knew it would be the last...

2010-07-31T15:02:00.001-07:00

Weight Management 101: Did you end the month weighing the same as you started? Celebrate! That's weight management ;-)

2010-07-30T15:07:00.001-07:00

Weight Management 101: O.K. you had a slice of pie yesterday, does that mean tonight you cannot eat more veggies or go for a walk?

2010-07-29T14:59:00.001-07:00

Weight Management 101: Every once and a while the pie at lunch is worth it... Get a slice and then move forward ;-)

2010-07-28T16:19:00.001-07:00

Weight Management 101: You can afford it! Because you will pay now or later for your health and wellness...

2010-07-27T17:02:00.001-07:00

Weight Management 101: No amount of tips, tools, and techniques work when you don't work them consistently...

2010-07-26T07:25:00.001-07:00

Weight Management 101: Every business trip or family event cannot be the exception and besides it's not about the food anyway ;-)

2010-07-25T06:55:00.001-07:00

Weight Management 101: Don't start on Monday. Now is better: prepare lunch for the week, go for a 30 min walk, or complete the journaling exercise... NOW :-)

2010-07-23T01:25:00.001-07:00

Weight Management 101: TGIF, but is your weekend plan and solid as your weekday? What good thing do you need to carryover to Sat & Sun?

2010-07-22T07:16:00.001-07:00

Weight Management 101: This is an oldie, but goodie... Weigh yourself regularly (and take your measurements quarterly).

2010-07-21T08:05:00.001-07:00

Weight Management 101: Just crunch the numbers... It's 80% food and 20% fitness.

2010-07-20T07:00:00.001-07:00

Weight Management 101: Trust me. You're allowed eat a piece of pizza AND a spinach salad at the same time... This combo works for fried chicken and steam broccoli, too ;-)

2010-07-19T07:04:00.001-07:00

Weight Management 101: Eat more vegetables, period...

2010-07-17T14:51:00.001-07:00

Weight Management 101: Go against the grain today and eat 5 servings of vegetables and fruit today!

2010-07-14T08:46:00.001-07:00

Weight Management 101: Just because you're tired and sweaty doesn't mean you've burned calories. Wear a heart rate monitor and be sure!

2010-07-11T06:36:00.001-07:00

Weight Management 101: Three days in a row isn't consistency, however, it is a great start. "Hi-5" and keep going!

2010-07-09T05:58:00.001-07:00

Weight Management 101: Move on and ACCEPT the fact that your diet needs to change...

2010-07-08T11:46:00.001-07:00

Weight Management 101: You may not be where you want to be right now, but that can change. Believe!

2010-07-07T17:52:00.001-07:00

Weight Management 101: Now that you've started, keep going...

2010-07-06T19:03:00.001-07:00

Weight Management 101: Just start... even if you're doing it again :-)

2010-07-05T11:41:00.001-07:00

Weight Management 101: Happy Half New Year... There's plenty of time to win in twenty-ten!

2010-07-04T12:09:00.001-07:00

Weight Management 101: Not everything is create equally... So, leave that bland macaroni salad, unseasoned fried chicken and store-bought pie behind. Eat and enjoy only your favorites today!

2010-07-03T15:06:00.001-07:00

Weight Management 101: Please play this holiday weekend. Abandon self-consciousness and dawn a bathing suit, join in on the volleyball game, or lead everyone in a walk...

2010-07-02T11:59:00.001-07:00

Weight Management 101: Are you fighting with yourself and winning the war? Probably not! Acceptance of and cooperation with self are powerful motivators in weight loss ;-)

2010-07-01T13:44:00.001-07:00

Weight Management 101: I pack my meals whenever I'm away from my home or office, and create little stories like "I just love my own cooking" or "I have food sensitivities", if someone asked.

2010-06-30T11:17:00.001-07:00

Weight Management 101: Just finished exercising (Kenpo X) and I'm happy. Added weighted gloves, skipped segments that pulled on my injured shoulder and doubled up on the fun moves... Lesson: Improvisation is OK!

2010-06-29T06:07:00.001-07:00

Weight Management 101: It was 10:30a and I felt myself starting the grazing cycle that's gripped me this month! Then, I asked myself: What's the next, best thing I can do instead of eating?

2010-06-26T22:06:00.001-07:00

Weight Management 101: You really can lose weight while you're sleeping: 1) ur not eating and 2) ur not stressing.... zzzz

2010-06-25T10:11:00.001-07:00

Weight Management 101: I know it's confusing: you like yourself and your gaining weight. Well, it may be time for a little SIN-sensational inedible nourishment... GO PLAY!

2010-06-24T10:13:00.001-07:00

Weight Management 101: I know when you're gaining weight or eating poorly, you don't FEEL like exercising... [Deep breath] Today, walk out 10 minutes and walk back home [Done]

2010-06-23T15:21:00.001-07:00

Weight Management 101: Doing just cardio exercises? Then you're missing two VITAL things, like resistance training and flexibility work... Do you want to be fit?

2010-06-22T14:42:00.001-07:00

Weight Management 101: Exercise is the "gateway" to preventing weight regain...

2010-06-21T14:01:00.001-07:00

Weight Management 101: Ideas for physical family fun: relay-medley races, dodge ball, scavenger hunt through the neighborhood or house, or have the party at the skating rink, golf course or park where you have room to move around...

2010-06-09T07:13:00.001-07:00

Weight Management 101: In my book, "occasional" is maybe once every 3-4 months. So if you're eating fried foods and processed, packaged sweets monthly, then these part of your daily diet.

Are you "occasionally eating" some foods too often?

2010-06-08T07:15:00.001-07:00

Weight Management 101: Before eating your trigger food treats put a "containment plan" in place first!

My containment plan when I'm really, really wanting Mother's Oatmeal Cookies or Cheez-its? 1. Wait a day; 2. Add in some extra exercise; and 3. "Toss from the start" - trash half of it before eating one bite...

Now I can enjoy my treat, guilt free ;-)

2010-06-08T07:05:00.001-07:00

Are you DEPRESSED & STRESSED about your weight and dieting? Let me know if this series helps: http://bit.ly/youhappy... SparkPeople.com is a wonderful resource ;-)

2010-05-31T19:35:00.001-07:00

It's not about me, it's about helping people live healthier, happier and hopeful live. Thanks for your vote...
http://ping.fm/nBHUG

Business Travel

2010-05-18T06:14:00.000-07:00

I just got back from a long, 9-day business trip to Vegas and I'm down 2 pounds. Want to know the best part about looking down at the scale this morning? I knew I would be down about 2lbs this morning!

That's pretty confident - huh? I was confident because I followed my 5-part business travel plan. In fact, Stephan Brado, former NBA player and current ESPN commentary asked me "how do you look so refreshed after these long days? I'm beat!"

That sealed the deal! I looked and felt better than he did and he's the athlete and that made me feel pretty good about the choices I made BEFORE and throughout this trip.

That got me thinking about how I could help other busy business travelers and I've decided to write a small book. It will be your pocket guide to staying fit as you fly.

Stay tuned!

2010-05-18T06:04:00.001-07:00

Just got back from a long, 9-day business trip to Vegas and I'm down 2 pounds. Want to know the best part about looking down at the scale this morning?

2010-05-13T08:04:00.001-07:00

Since the month of May is going to come and go anyway, I'm going to practice, being the women I am, now, and not waiting for "some day" to come... It's a self-imposed limiting belief to feel that 10% body fat reduction will qualify me more for the life God has for me. It's a self-imposed limiting belief to think failures disqualify me for the life God has for me. So, I'm flushing the biggest lie told to me down the drain: As I am right NOW may not be enough to make my BIG dreams come true. Today, I'm choosing a different perspective. Ahhh! The possibilities from this place are boundless...

2010-05-10T07:01:00.001-07:00

When I was always overweight or on a diet, big plans filled my head about what I was going to do to get in shape. I used a lot of wishing and willpower, and time after time I fell back into old, poor habits. I realize now that I never really, really, really believe it was possible AND that I would be able to achieve it. That's not the internal tape playing now 90 pounds, 9 years later...

2010-05-04T06:40:00.001-07:00

Since the month is going to come and go anyway, I'm going to get on board! Read more at http://ping.fm/nG8Fr

My Wild Child Wins

2010-05-04T06:28:00.000-07:00

Yesterday, I pinged this: Since the month is going to come and go anyway, what about making this May about living BIG in an area of your life where you're settling, tolerating, procrastinating, or living SMALL? Where will you draw the line? Heck, where do I want to draw a line?

Today, I'm wondering how to begin?

When it comes to making transformative change in my life I've discovered that it takes a focus on this flow: Think-Feel-Do and Do-Feel-Think. Focusing on my thoughts, impacts my emotions and changes how I behave. Have you heard the saying "so a man thinks, he goes"? ...And sometimes just doing it helps, too, because focusing on your actions, creates emotions, that change my mind. That's why the action of exercise or having a massage, for example, is so powerful.

I'm going to focus on the Think-Feel-Do flow first. How do I want to think about getting a breakthrough in my life? Right now, I'm not sure which two trains of thought resonates more? On one hand thinking "since the month is going to come and go anyway"... is motivating because it's true and simple; and keeps my focus short term.

On the other hand, thinking about "where do I draw the line in my life"... is motivating, too, because its sounds like a competition with a big prize at the end.

Now and I mean right now, it's time sit back and let both thoughts hit me and check the response. The more resonating response is the right answer.

[break]

Ahhh, I know which thought is right for me. The idea that "the month is going to go and come anyway" is it! When I let this thought sink in, I smile and chuckle. I feel free to have fun and this is motivating. From this place, my goals are not so scary and I'm confident my small actions steps will add up to success by May 31. Stay tuned ;-)

2010-05-03T06:46:00.001-07:00

Since the month of going to come and go anyway, what about making this May about living BIG in an area of your life where you're settling, tolerating, procrastinating, or living SMALL... Where will you draw the line? Heck, where do I want to draw a line?

2010-05-01T07:25:00.001-07:00

My Daily Decision: I'm munching on this and that and that and this at night, again! So, I'm going to figure out what's behind the nibbling at night and if I really want to stop? Hmmm....

2010-04-29T06:20:00.001-07:00

My Daily Decision: With 4 straight days of back-to-back meetings, late nights, and business-socializing, be my own SUPERHERO and pull out the tools that effortlessly help me NOT overeat, over-drink, and over-tire throughout a crazy, good day... "Wonder Twin powers activate!" (wink)

2010-04-28T07:52:00.001-07:00

My Daily Decision: Keep up the good work... feeling encouraged and happy; cooking and eating well; and training daily ;-)

2010-04-26T21:00:00.001-07:00

My Daily Decision: If the course I mapped out today doesn't work, then switch it up and run the stairs for 30 minutes. My mantra: attack it from all angles!

2010-04-23T09:46:00.001-07:00

It took 2 days, but I finally did it! I trained this morning, followed that up with Shakelogy, and now I'm at the office. When the alarm went off (and after a snooze), I said my mantra "mornings mean move it" and jumped out of bed and into my exercise clothes ;-)

2010-04-20T20:39:00.001-07:00

What I know 90 pounds lighter and 9 years later, successfully maintaining a weight loss is a daily decision. So, I'm sharing "My Daily Decision" with you before I get to work. But, for Wednesday's decision I thought I better post it now, so it will actually happen tomorrow: Switch things up and start exercising in the mornings for next several weeks - ugh! it's COLD!

2010-04-16T10:12:00.001-07:00

My Daily Decision: It's been a LONG week and instead of diving into a bag of chip or cookies to feel "good", I'm going to dive into quiet times and friendships ...

2010-04-12T06:25:00.001-07:00

My Daily Decision: Start a 4-Day win - Write down my food and mood BEFORE eating anything. Then each morning celebrate!

2010-04-11T06:56:00.001-07:00

My Daily Decision: Cook. Make the time and prepare 2 quick dishes that will last through the week. On the menu: #1 Roasted chicken (from TJ's), and saute green beans, with roasted peppers and flavorful brown rice; #2 Break out the slow cooker!!! - Meatless meatball (TJs) with a homemade chunky vegetable pasta sauce served over penne

2010-04-08T16:12:00.001-07:00

When you set your mind to feeling good about yourself, your heart follows.

2010-04-08T08:22:00.001-07:00

My Daily Decision: Throughout the day, I will remember what REALLY makes me feel warm and fuzzy inside, like hugs, kisses, cooking for my sister, traveling adventures, and laughing with my best friends... This is my satisfaction, not food, TODAY

2010-04-07T06:02:00.001-07:00

My Daily Decision: Eat 3 meals, plus an apple & post-workout drink. This means grazing is not on the menu TODAY...

2010-04-01T07:08:00.001-07:00

It's April 1st and this is my official start to Spring. I'm so excited, because after all the New Year's resolution hype, people are ready for REAL change now...

Talking Myself Into Exercising Tonight...

2010-03-25T10:06:00.000-07:00

After two evenings of trying to talk myself out of exercising, I believe I need an intervention. I going to start NOW, preparing to train tonight.

Here's my game plan:

#1) eat and drink properly today;
#2) set a meeting reminder up that chimes every 2 hours that reads "Cardio tonight@8"
#3) smile and write down my best reason for training regularly...

I think these steps will help. I'll keep you posted!

2010-03-25T10:04:00.001-07:00

After two evenings of trying to talk myself out of exercising, I believe I need an intervention. Want to know my plan?

2010-03-23T07:24:00.001-07:00

What I know 90 pounds lighter and 9 years later: Seeing the number on the scale NOT go down took some getting use to...

Find the Motivation That Sticks

2010-02-19T05:49:00.000-08:00

Find the Motivation That Sticks

Team Beachbody

2010-02-12T18:22:00.000-08:00

I'm a woman, and like many women, I am self-conscious about my body. After years of experimenting with the latest diets, I realized that fad diets were not the answer. It's about finding balance and inner strength to make permanent changes for life. Now I coach others on how to appreciate their bodies, respect food and lead happier, healthier lives.

With Team Beachbody, fitness is fun and nutrition is simplified for you. You don't have to worry about sticking with the latest diet. As a Team Beachbody coach I have the tools and support to reach my fitness and nutrition goals and also make additional income. I have commited to a new lifestyle and Team Beachbody will help me succeed.

So whether it's better health, additional income or both that you are interested in, contact me today so I can share more information and help you get started!!

http://beachbodycoach.com/coachrozharris
Office: 800-535-5732

Afraid Your Motivation May Wane?

2010-01-23T19:45:00.000-08:00

People often get motivated to lose weight during several key times in a typical year. The biggest jump-start is right around the corner: Yep, the New Year!

You know those New Year Resolutions! I call it the NYR time of year. It's when most people get the most motivated to get their bodies in shape.

Then by January 15 all the motivation is gone! Getting motivated is easy--staying motivated isn't. But that's the goal, the mountaintop to shoot for.

So how do we do it? In a recent segment of "The Coach Roz Show," I shared three strategies for staying motivated. Here is one tip...

Interject a Structure: a Cue, Reminder, Reinforcer

After you have gotten out of your head and heart through journaling, you will being to have some goals. Think of the things you want to do more of, or do differently. This is the motivation starting, bubbling up. Think of your car’s gas tank like it’s your motivation tank. You have a little gas in it—the motivation is started—but you need to keep the motivation tank filled up. You need to put something in place that will help pour into your motivation tank and keep it on full.

Structures are tangible cues, reminders or reinforcers that help us keep a new habit, a way of thinking or a state of being. To stay motivated to keep a new habit try these out.

1. Wear a piece of jewelry everyday
2. Add affirmations and say them daily
3. Establish new routines and patterns for your pitfalls
4. Set easy rules of thumb to follow, like I always eat a piece of fruit in the afternoon
5. Do visualizations because they work!

Holiday Wish List: Not Gain Weight

2009-11-10T19:18:00.001-08:00

As I developed my new DVD, Weighing In on the Holidays: Tips for Avoiding the Typical 10-Pound Gain, I came across a terrific article I want to share with you from WebMD.

Denise Foley has compiled an almost magical list of foods that will curb your appetite this holiday season (and year-round!). Check out "15 Foods To Help You Lose" here: bit.ly/gKAqR.

You'll recognize everything on the list: eggs, beans, salad, green tea, pears, soup, lean beef, olive oil, grapefruit, cinnamon, vinegar, tofu, nuts, high-fiber cereal, and red-hot pepper!

In fact, if this list wasn't packaged in a good-looking article, written by a high powered dietitian, it would look pretty bland, huh. Well, it is! Curbing your appetite isn’t rocket science, but it is science.

A list like this is helpful, but it’s limited. It seems to provide you with a quick fix, but there's little how-to behind it. Helping people manage their behavior and motivation is sticky, and usually doesn’t come in a neat, quick tip package. So don't be deceived, and then disappointed.

Go ahead and curb your appetite this holiday season. But here's one further thought. When you find yourself still overeating and under-exercising, then consider that your long-term weight loss success may not come in a neat, quick pre-packaged plan. Your success is going to come from you. Are you ready to go for it?

(You can get my free video at http://bit.ly/noyoyo)

Virtual Weight Loss Center Corporation is an innovative, interactive weight management program providing personal, customized, and expert services to motivated clients in support of sustained weight-loss success. Visit our site www.noyoyodieting.com or call 800-535-5732 to become a member and receive our eZine. It's free!

It's a Permanent Project

2009-11-10T19:11:00.000-08:00

Too many women and men are frustrated and even defeated when I talk about weight loss management. Just what is deflating about maintaining a weight loss? What is behind the resistance to the ongoing attention that's necessary -- crucial -- to effectively keeping off the weight you've worked so hard to get off?

I’ve heard the answer from so many clients, and from guests (celebrities or not) on talk shows like "Dr. Phil" and "Oprah." I believe it's this: It is that you need to both do something different in your life, and in fact, you have to be someone different. The person you were designed to be.

In fact, earlier this year you may have noticed the January 2009 cover of O, The Oprah Magazine. On it was a "before" and "after" photo of Oprah. Emlazoned across the middle was this question: "How Did I Let This Happen Again?"

Inside, one of the most famous yo-yo dieters in the world answered that question. Oprah attributed the start of her 40-pound weight re-gain to health issues (hypothyroidism ), a overuse of medications, a life out of balance, and food addiction. "I don't have a weight problem—I have a self-care problem that manifests through weight..."

Does that sound familiar? I would love to tell you that weight-loss maintenance is easy breezy, but that’s not true. You already know that, don't you? It's a permanent project. As in forever.

I can help you. I used to weight 232 pounds. I was a very successful yo-yo dieter. But seven years ago I lost 90 and have maintained it. Please go to www.noyoyodieting.com to become a member of the Virtual Weight Loss Center. It's free!"

Move! More!

2009-11-05T06:32:00.000-08:00

by Coach Roz Harris, ACC

One of the biggest pitfalls of professionals is extreme thinking. Extreme thinking helps us win at work, but it can defeat our weight management progress.

Extreme thinking is characterized by black and white thinking... All or nothing... Perfectly done or not done at all. This works in business, and is a bust in weight management!

My keynote message to the Professional Women's Fellowship luncheon in San Diego this month is on "Preventing the 10-Pound Weight Gain Over the Holidays." Extreme thinking has a lot of to do with avoiding that typical syndrome!

Let me explain. The Virtual Weight Loss Center’s model for permanent weight loss follows research from the Colorado Registry, that shows that people who maintain a weight loss don't just exercise more, they simply move more (http://www.nwcr.ws/).

Moving more can be simply walking to the grocery store, or taking the stairs instead of the elevator. It can also be power-walking at the start of a run, or at the end of a run.

I struggle with extreme thinking. Several years ago, I trained for 15 minutes a day, just doing something: walking in place, or even 100 sit-ups. Then I learned to run, and my little mini-sessions seemed ridiculous. But then I moved across the country, lost my support system, got too busy and stopped running. Well, I had stopped the 15-minute-a-day habit too. Ugh! Soon I wasn’t doing anything. Does this sound familiar?

To avoid extreme thinking in relation to moving more, I’m developing a continuum from 1-10. Anything on this scale will count towards moving more and therefore bolster my weight management.

Here's introducing the Moving More Cardio Continuum:

This continuum will help you break out of extreme thinking about exercising. Make your goal simply "move more." Set up a ruler from 0-10. Place physical activities along the ruler that range from extra steps to full blown training/exercising

Now I need to take my own advice and listen to the encouragement I give clients: Start out short, smooth, and smart!

Therefore, my plan for November is this:

• I’m not going to run until I’ve walked several times.

• I’m not going to hit the weight room until I’ve completed a Pilates and resistance-band training class.

Here's my ruler:

On a ruler I have 10 markers

0-1 = stroll up to the market

1-2 = walk up/down stairs 5 times

2-3 = walk up/down stairs 10 times

3-4 = power walk 30 minutes

4-5 = power walk one hour

5-6 = power walk one hour plus run twenty minutes

6-7 = run forty minutes, walk 20 minutes (plus warm-up/cool-down)

7-8 = run one hour, walk 30 minutes (plus warm-up/cool-down)

8-9 = run ninety minutes walk 45 minutes (plus warm-up/cool-down)

9-10 = run two hours, walk 45 minutes (plus warm-up/cool-down)

Remember, it's not all or nothing; it's inch by inch, mile by mile, pound by pound. You can do it!

Virtual Weight Loss Center Corporation is an innovative, interactive weight management program providing personal, customized, and expert services to motivated clients in support of sustained weight-loss success. Visit our site www.noyoyodieting.com or call 800-535-5732.

Food to Help You Lose

2009-10-27T19:12:00.000-07:00

by Coach Roz Harris, ACC

As I developed my new DVD, Weighing In on the Holidays: Tips for Avoiding the Typical 10-Pound Gain, I came across a terrific article I want to share with you from WebMD.

Denise Foley has compiled an almost magical list of foods that will curb your appetite this holiday season (and year-round!). Check out "15 Foods To Help You Lose" here: bit.ly/gKAqR.

You'll recognize everything on the list: eggs, beans, salad, green tea, pears, soup, lean beef, olive oil, grapefruit, cinnamon, vinegar, tofu, nuts, high-fiber cereal, and red-hot pepper!

In fact, if this list wasn't packaged in a good-looking article, written by a high powered dietitian, it would look pretty bland, huh. Well, it is! Curbing your appetite isn’t rocket science, but it is science.

A list like this is helpful, but it’s limited. It seems to provide you with a quick fix, but there's little how-to behind it. Helping people manage their behavior and motivation is sticky, and usually doesn’t come in a neat, quick tip package. So don't be deceived, and then disappointed.

Go ahead and curb your appetite this holiday season. But here's one further thought. When you find yourself still overeating and under-exercising, then consider that your long-term weight loss success may not come in a neat, quick pre-packaged plan. Your success is going to come from you. Are you ready to go for it?

(You can get my free video at http://bit.ly/noyoyo)

Virtual Weight Loss Center Corporation is an innovative, interactive weight management program providing personal, customized, and expert services to motivated clients in support of sustained weight-loss success. Visit our site www.noyoyodieting.com or call 800-535-5732 to become a member and receive our eZine. It's free!

Plane Truth about Travel and Weight Maintenance

2009-10-16T20:56:00.000-07:00

by Coach Roz Harris, ACC

Do you travel a lot? Are you a frequent business travel? Are you in airports, hotels and conference rooms around the country? As you go up and down, does your weight go up and down too? Do you find yourself frequently flying and frequently falling out of your good habits?

Here are the first steps to staying on track.

Drink a lot more water than you usually do.

Don’t eat airplane food. It’s full of unhealthy levels of sugar, fat, and salt, and loaded with unneeded calories. Instead, pack your own lunch or a snack at home. (Check with airport security and your carrier for specific rules for what you can carry on board.) Or, eat a big meal at home before heading to the airport, then find a piece of fruit after landing before going to have your next main meal.
Supersize your awareness during the trip. Be more mindful of the candy jar on the conference table, the mints in the lobby, the eat-all-you-want buffets. Then reward yourself! Buy a souvenir, or schedule a round of golf or a facial when you get home.

Go light when you return home. Take three days and cut back 300-500 calories, even if it means backing off from feeling full, or skipping the evening treat. It’s worth it!

American Idols that Inspire: You and Me

2009-10-06T21:06:00.000-07:00

by Coach Roz Harris, ACC

I've been thinking about Kelly Clarkson and Mandisa's responses to the challenges of weight maintenance. I really pray for both women to keep their healthy approaches. I know how it is!

Having been basically 45 pounds overweight most of my college years and my Wall Street career, I ballooned and gained another 50 pounds as I entered my 30s. I didn’t know how to be okay with a healthier, happier weight. I spent 15 years dieting. Yo-yo dieting!

Now I’m 142 pounds most days and regularly fluctuate between 140 and 148 pounds! This is still considered overweight because I’m 5’0”... But, like Mandisa says in her interview it’s not about getting to a certain, pre-determined weight or look, this journey has been about being set free from the hold/bondage that food had on my life. When food had this control, where I impulsed and compulsed to eat it, I ate it a lot and a lot and a lot.

I’m now at the healthier, happier weight for me. And I’ve been here for more than eight years. The secret is weight maintenance. How about you? I hope you can find a fresh perspective in Kelly Clarkson's message, and divine instruction in Mandisa’s model.

Visit the Virtual Weight Loss Center for more resources, at www.NoYoYoDieting.com. You can do it!

American Idols that Inspire, Part 2: Mandisa

2009-10-01T17:15:00.000-07:00

by Coach Roz Harris, ACC

I last talked about Kelly Clarkson. Then I came across Mandisa. Now she's my next favorite American Idol inspiration!

Mandisa, a finalist in the fifth season of the show, is on a journey to losing 100 pounds, and it sounds as if she’s embracing weight management -- and the freedom that comes with it.

In a recent interview on the September 7, 2009, episode of "Life Today," with James and Betty Robison (tinyurl.com/lgkaq2), Mandisa said some pretty important things.

“I think so often we get caught up in what the end result is. You want to lose this amount of weight and this is what your goal weight is. I don't really have a goal weight. I just know that as I continue eating right and exercising, my body will get to what it is supposed to be," she told the Robisons. "I think so often, we hear about diets and we hear about the exercising and that is very important. But I don't think we talk enough about dealing with the issues that had you turning to food to begin with. So for me, I guess I feel very passionate."

How about you? Do you crave the freedom Mandisa is talking about? I'm passionate about it too, and would like to invite you to visit the Virtual Weight Loss Center at www.NoYoYoDieting.com for resources, like my new, free DVD, Weighing In on the Holidays: Tips for Avoiding the Typical 10-Pound Gain! You can do it!

American Idols that Inspire, Part 1: Kelly Clarkson

2009-09-28T20:02:00.000-07:00

by Coach Roz Harris, ACC

I loved reading the People Magazine article on singer Kelly Clarkson shooting back at critics of her weight. And now I love Kelly Clarkson even more.

She’s real. She’s active. She’s balanced. She’s eating what she likes... I didn’t hear a diet plan or program or pill in her regiment. If she continues to maintain her weight, what the heck is so wrong with her look? Check out KellyClarkson.com or Google her and recent photos -- even the SELF magazine cover they airbrushed to take 10 pounds off of her!

Check out the August 10, 2009, People.com recap of the September SELF magazine interview with Kelly. In it she takes on her critics. She says "When people talk about my weight, I'm like, 'You seem to have a problem with it; I don't. I'm fine!'"

She says that sometimes she eats more, sometimes she plays more. And the playing involves golf and Crossfit workouts.

"It makes me feel like G.I. Jane," she says. "It's very empowering."

I love it that Kelly's motivation is for herself. She loves food -- both "healthy stuff and junk." She says her secret is to not go on a diet: "For me, it's the times when I'm not paying attention that I end up losing weight. But I'm never trying to lose weight -- or gain it. I'm just being!"

All right!