Body Weight Health & Fitness 's Newsletter

Prenatal Health & Fitness

May 12, 2014

Let me begin by saying sorry that it has taken me five months to write a new post. The beginning of the year is a very busy time for a personal trainer. People are motivated to make this year the year they finally drop the excess weight, run that first marathon and in my case have their first baby. As I write this I am in my twentieth week of pregnancy and although my physical fitness prior to pregnancy has been a real asset, there are a few areas in which I know I could have done better. Briefly there are two areas of prenatal health and fitness I want to share with you today that every mom to be should consider.Preconception Health & FitnessHealth & Fitness Level During PregnancyPrior to conceiving I knew that obesity in pregnancy could set me up for complications like gestational diabetes and preeclampsia. So for a year prior to conceiving I worked on eating a balanced diet and losing weight. As a personal trainer I was fit but my BMI classified me as being overweight and so I...

Merry Fitness

December 23, 2013

Posted on December 23, 2013by Nicole McLaughlinI’d like to wish each and every one of you a very Merry Christmas. My Christmas wish for all of you is that you would be in good health and that you would prosper as your soul prospers. I pray that as you go into the New Year you bring with you a focus and determination to succeed like never before. May you leave all of the obstacles of the past behind and stretch forward into the future that awaits.As you celebrate Christmas this year make it a point to be fully present with your family and friends. Give of yourself 100% and hold nothing back. Rejoice together in the good fortune of having made it to another Christmas dinner. Never again take any of this for granted.You may know the Christmas story of a child born in a manger. I know you’re wondering, “what does Jesus have to do with fitness?” Everything, my friends. He is not only the reason for the season, but His birth and ultimate sacrifice is the reason we are...

Count Down to a New You

December 22, 2013

Posted on December 16, 2013by Nicole McLaughlinAs much as I try to encourage people to seize the day, very few people are motivated to keep moving through the holidays. The majority of people will spend these next two weeks making resolutions for the New Year so I’ve decided to help you count down to the New You. Here are 10 things you’ll want to accomplish over the next 30 days in order to jump-start your New Year.Break free from limitations. Limiting thoughts and beliefs no longer serve you.Embrace yourself as is. Learn to love your every curve and build your self-esteem.Let it go. Release all the past attempts and approach everything as if for the first time.Food equals fuel. No more dieting and behaving as if food is your enemy. Food is avital energy source that you must learn to harness.An ounce of prevention. Invest in your future by doing the things needed now to prevent illness and disease in your life.Get real. Create a realistic game plan for the year. Break the year...

Are You Ready?

December 11, 2013

Posted on December 9, 2013by Nicole McLaughlinMaybe you’ve heard the saying, when the student is ready the teacher appears. I believe that when you are ready to make a lifestyle change everything you need will be provided. Including the motivation to maintain the change your desire.I’m finding that when a client is really ready to lose weight, increase endurance, flexibility or strength, my job is easy. I’m able to be the guide along the path to better health and I get to partner with the client as they go on their personal journey.  When the client isn’t ready, I become a drill sergeant who is making them do things they don’t want to do. Their only motivation to return is because they think it’s good for them.  If taking care of yourself is a chore or has become a drudgery, consider that you may not be ready to experience real, lasting change.This time of year is always slow in this business because people are not ready to begin yet. They think, I’ll wait till...

Year End Inventory

December 8, 2013

Posted on December 2, 2013by Nicole McLaughlinI’ve been writing this blog for a year now. It is my sincerest hope that you’ve been doing the little things every day. As we prepare to wrap up another year, its time to do a little inventory. Take a look at the following list of little things I’ve been encouraging you to do all year and check off the ones that you’ve been able to incorporate into your daily routine.Regular exercise 2-3 days a weekEating a healthy balanced diet rich in fruits, vegetables, whole grains and high quality protein.Daily meditation and/or prayerPracticing MindfulnessTake care of your skinTake care of your gums and teethRemove all harmful toxins from your houseMake health a priority for you and your familyRemember that prevention is easier than finding a curePartner with a personal trainer or health coach to achieve your fitness goalsThe Little Things You Can Do EverydayPick one thing and work on it each day until it becomes a part of your...

Be Thankful Now

November 25, 2013

Posted on November 25, 2013by Nicole McLaughlinAs we approach Thanksgiving Day, I’m thinking about all the things I have to be thankful for. I can’t help but notice how the things I’m thankful for are the things that I have now. The practice of being grateful forces you to forget the past and stopworrying about the future. When I ‘m working with clients who are trying to lose weight or improve their health one of the first things I try to get them to do is live in the now. We can’t go back and undo the mistakes of the past and we can’t use our preciousenergy worrying about outcomes that have not happened yet.Let’s say your doctor tells you that your cholesterol is high and she wants you to try to lower it on your own before starting you on medication. She gives you a cholesterol lowering diet to start and suggests you begin exercising. If you become stuck in the past and beat yourself up for all of the “bad” foods you ate in the past, sticking to your new diet...

Total Detox

November 18, 2013

Posted on November 18, 2013by Nicole McLaughlinDetoxing is the latest trend in health. Every where you turn there is a drink or diet that is supposed to detox your body. The effects are varied because you can’t detox in a vacuum. I challenge you to aim for a total detox of your entire being. It does you no good to remove the toxins in your gut and allow them to remain in your soul. The mind-body-spirit connection is most powerful in this area. A toxic relationship or unbalanced thoughts about yourself can do more damage than any free radicalsfloating around in your blood stream.Have your green smoothie, drink plenty of water but also learn how to diffuse negative emotions. The stress of believing that you are in this thing all alone and no one else really cares turns you into a toxic time bomb that can explode at any moment. Learning to embrace silence and living in the moment are powerful methods to detox the mind and soul. Connecting with a higher power than yourself (God) will...

Weight Discrimination

November 11, 2013

Posted on November 11, 2013by Nicole McLaughlinThere are many factors that go into whyoverweight persons face weight discrimination. Depending on the job there may be actual limitations that being overweight may lessen your effectiveness on the job. However, some professions discriminate against obese people on a purely aesthetic reason. When obesity became classified as a disease, it opened the door to fight job discrimination based solely on weight alone.What you need to know if you are overweight is that you are not the number on the scale. However, the number on the scale is limiting you from being the best you can be. I watch a show called the Voice on Monday nights. The reason why I love it and so many vocalistwant to be on the show, is because the only thing being judged is the voice. The music industry is notorious for denying very talented vocalist because they don’t fit the mold when it comes to how they look. An overweight vocalist can do very well on the Voice.What I...

Are You Living or Just Alive

November 4, 2013

A couple of weekends ago I spent three days in a conference hosted by the American Council on Exercise (ACE). I was in a session about how to be a better coach. The instructor made a very profound statement about how we live. He said, “We spend too little time living and too much time dying.” Most people live  well until around age 50 and then they begin the business of dying. I got to thinking about this phenomenon and my question in today’s blog is what does it mean to really live as opposed to just being alive. It only takes a beating heart and brain activity to be considered among the living. However, I submit to you that you’re not really living until you move beyond the ability to fog up a mirror.Many older adults reach their retirement years alive but due to declining health and limited resources they have stopped living. If you are not careful in your middle ageyears, you’ll retire to a rocking chair and sit there rocking the rest of your life away. Muscles that...

Does Food Really Comfort?

October 28, 2013

Posted on October 28, 2013by Nicole McLaughlinI was making a peach cobbler last night and I got to thinking about why we call certain foods, “comfort” foods. My cobbler recipe is probably healthier than the one momma used to make, but none the less, I made it because I wanted to remember those times when my mother made it for me. There is something about the smell of the fresh peaches mixed with cinnamon, nutmeg and brown sugar, that takes me back home. Back to a time when I had very few cares or responsibilities. I realize that it’s not the food but it’s the memories and the thoughts of simpler times that comforts me. The food is nothing more than a trigger.The same holds true for emotional eating. The food is but a trigger that signals your mind and emotions to be calm. So after eating the so-called comfort food, we feel better. However, it’s not really the Mac & Cheese that makes the pain or loneliness go away. I’m not a psychiatrist so I can’t go into all of the...

Renewed Vision

October 22, 2013

Every now and then you need to get away to regroup and recharge. This weekend I went to a conference hosted by the American Council on Exercise ACE, in Orlando, Fl. I got to spend time with some of the greatest minds in the fields of Health & Fitness.As a result of my time at the conference I have decided to retool my fitness business. I’ve always known that my clients needed more than just exercises in order to become fitter, faster, and stronger. I’ve always approached my personal training in a holistic way. I attempt to train the whole person and advocate changing from the inside out. However, I now have a greater awareness of how I can deliver better results by creating an alliance with each client as opposed to just getting compliance out of them. You already know how to eat and how to move your body. My job is to teach you how to eat in a way that nourishes your body and to move in ways that are most efficient. I am to give you the tools needed to discover health and...

Preventing Breast Cancer

October 19, 2013

by Nicole McLaughlinOdds are great that you know at least one person who has breast cancer. You may even be a survivor or know may women who have survived breast cancer.  Cancers of all kind have become almost common in our society. The good news is that there are things that you can do to lower your risks of cancer, even it if runs in your family.The following put you at a greater risk for breast cancer:Birth Control UseHormone TherapyObesitySmokingExcess Estrogen in the EnvironmentYou can’t change your age, gender, or family history but you can control the substances entering your body. You also can maintain a healthy body weight. Small changes in lifestyle can go a long way toward lowering your risks for breast cancer and many other forms of cancer.The Little Things You Can Do TodayExercise for 30 minutes or more a dayLimit the amount of estrogen that you consume in your food and water.If pregnant, plan to breast feed.Eat a clean diet that is primarily plant-based...