Spring Ahead, Propel Forward

For me as a kid, bathing suits were fun & care-free

As I write this blog entry, Memorial Day weekend is only 12 weeks away.  That means that the official start to summer will be here before we know it.  In fact, next weekend, we will set our clocks one hour ahead in anticipation of longer days, warmer mornings, and hotter nights.  As we set our clocks ahead, let this also be the time that we propel ourselves forward.  In the short time we have between now and Memorial Day weekend, we will have some pretty major events – spring break, spring weddings, Easter, prom, and a host of other warm weather activities.  Are YOU ready?

This winter has been especially brutal.  With the polar vortex and flu spreading all over the country, most of us have been hibernating and wrapped up in layers.  Chances are underneath those layers, we may be hiding some extra weight that is not quite ready for wedding or prom dresses, and certainly not bathing suits.  But have no fear, with a little hard work and determination, you can be ready to shed the layers and look fantastic in whatever attire spring and summer brings your way.

For me in high school, bathing suits
caused anxiety and the need to hide

I know personally how scary the thought of spring break, bathing suits, pools, and beaches can be.  I can remember hating the idea of trying on bathing suits each spring.  Trying to find the one that would hide my belly rolls or cover my hips was an annual routine.  And I can remember trying to find just the right cover up so I wouldn't feel terribly embarrassed standing next to my thin high school friends at the pool.  I would practice how to cross my arms or position my legs so that I could hide excess weight or cover cellulite.  I tried diets, but they just didn't work.  I would starve myself for a couple days only to end up eating cookie dough straight from the container. 

I was in college when I finally learned how to eat well, exercise properly, and respect my body.  I eventually lost 50 pounds by completely changing my lifestyle.  It didn't happen overnight, but I saw measurable results each week.  And I can remember one day looking in the mirror and

I am now healthier, stronger, and
more confident than I have ever been

finally seeing a body that I loved, respected, and felt secure about.  My body image was no longer one of self-doubt, ridicule, and agony.  I transformed my body image to be one of strength, beauty, and confidence.  I wish I had known more at an earlier age about healthy living.  It would have saved me a lot of heartache. 

My struggle made me stronger.  And I now use my knowledge and my strength to help others achieve success.  I have transformed bodies and lives – and I will transform yours.  Whether you are a bride, groom, member of a bridal party, planning a vacation, going to prom, attending a reunion, or simply want to feel confident when you shed your winter layers, I am here for you.  I will be your coach – a coach gives you a goal and then helps you reach that goal.  I am Coach D and I have the fitness and nutrition plan customized just for you.  And as your coach, I will educate, encourage, and motivate you the entire time.  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and this spring is your time to propel forward! 

A Dose of Reality

Last week I participated in the filming of a reality-type TV show that focused on entrepreneurs in Middle Tennessee.  The TV show is called Zebras and Cheetahs and hosted by Micheal Burt.  Coach Burt is described as part coach, part entrepreneur, and all leader.  Coach Burt is the go-to guy for entrepreneurs who want to become people of interest.  Well, I consider myself a person of interest and certainly hope to spread my reach about my business and my passion.  I didn't quit my well-paying engineering job to be a person of irrelevance!  So, I trusted that Coach Burt and the Zebras and Cheetahs TV show would push me to be a better health & weight loss coach and business woman. 

The contestants and Coach Burt on the bus

I use the word “trust” because being on a TV is not something I am comfortable with – I’ve never been one to seek attention.  However, I always tell my clients that is only by pushing beyond your comfort zone that you will see progress.  Therefore, I decided to push myself outside of my comfort zone.  With a bit of fear, a little anxiety, many unknowns, and a whole lot of excitement, I agreed to be one of the five contestants on the show.  With challenges, mentoring, coaching, and pitching, the show is what I would call The Apprentice, The Amazing Race, and Shark Tank all rolled into a Middle Tennessee version.  Filming took place over two days – each lasting more than ten hours.  The first day was definitely a learning experience.  There was a lot of introductions, feeling out the competition, learning about the challenges, and hurry-up-and-wait. 

At the end of the first night we were given our first challenge.  This was the Zebra Challenge to find out how each contestant stands out in the market – what makes them unique.  So we loaded onto Coach Burt’s bus (yes, this a big orange tour bus with Coach Burt’s photo looking back at you) to begin the challenge.  We arrived at the Boys & Girls Club where we met some amazing kids and were mentored by Kendra Cooke, a top agent at Bob Parks Realty.  After hearing from Kendra and the kids, we were challenged to see who could raise the most money for the Boys & Girls Club.  Talk about outside my comfort zone!  I was not at ease asking people for money…and did I mention we were dropped off outside in 12-degree weather?!  But, all the contestants raised a lot of money that will be a huge benefit to the Boys & Girls Club. 

The second day of filming included a Cheetah Challenge to see how we could stay agile in the

That's me in the white pants...pushing
beyond my comfort zone.

market.  For this challenge, we arrived at the Ascent, a rock-climbing facility where we met the manager Jeff Hess and his staff.  We were also mentored by Phil Cavender, the influential investment specialist and founder & CEO of The Cavender Financial Group.  We were then given the task of climbing the rock wall (at least 50-60 feet high) and making a pitch to Jeff, Phil, and Coach Burt.  Again, this definitely made me push beyond my comfort zone.  I consider myself very fit, athletic, and coordinated.  However, I had never climbed a rock wall, and certainly not while being filmed and competing against four other people!  About three-fourths of the way up the wall, my body began to burn and my mind began to fill with doubt.  It was a true test for me and what I was capable of.  I tell my clients “your mind quits long before your body”.  I started telling myself that.  And through my self-doubt, I lifted my foot and stepped up one notch at a time and made it to the top!  I came down, made my pitch, and had more confidence with myself and what I coach to my clients. 

The second day of filming also included our final pitch to the board about what makes us zebras and cheetahs.  Each contestant had been challenged and coached and we were finally ready to prove ourselves the board, to Coach Burt, to ourselves, and to the viewers of the TV show.  I am thankful for the opportunity to have been a contestant.  I am humbled by the process.  And I am proud to say I am a zebra and a cheetah. 

I would be remiss if I did not thank the film crew – they were professional and patient – and Brock Patterson – he is the executive producer & Coach Burt’s “chief optimizer”, but more importantly he was a work horse, advisor, and friend. 

You will have to tune in to The CW (WNAB) on February 23^rd at noon to watch the show, root for your favorite contestant, and find out who won the challenges and board pitch!  If you miss it, it will be posted on YouTube once it airs.  I am happy to have my dose of reality.  I am now better equipped and more inspired to be your health & weight loss coach.  You don’t have to be on a TV show to change your life.  I will coach you and support you as you push beyond your comfort zone and find success!  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and that’s a dose of reality we can make happen today!  

New Year, New Day, New Chance

Each New Year, many of us make resolutions.  We make a pledge to ourselves that we will reinvent or transform into a better, faster, stronger, less cursing, more praising, highly philanthropic, in-the-moment person.  While our intentions may be good, our goals are often too lofty and our willpower is too low.  It’s been said “the road to hell is paved with good intentions”, and without a good plan, determination, and support, many of us will fail or abandon our resolutions.  In fact, only about 50% of people keep their New Year’s resolutions for three months, and even less keep them for six months. 

I resolved to change my life and was able to
ring in a healthier New Year. Let 2014
be the new chance for you to get healthy!

Some of the top resolutions each year include losing weight, getting in shape, and eating healthier.  These are awesome long-term goals.  However, we must first make a plan and achieve short-term goals so that we can realize our long-term resolutions.  So many times we don’t stick to our resolutions, especially when it comes to weight loss or health because we put unrealistic limitations and expectations on ourselves.  Don’t resolve to go on a diet or try a fitness gimmick, resolve to change your life and be healthy.  Here are my tips to help you fulfill your resolution for 2014. 

Be Realistic: If you haven’t run father than across a parking lot this year, chances are you won’t be running a half-marathon this spring.  And if you haven’t been to a gym since…you’re not even sure when, chances are you aren’t going to become a gym rat anytime soon.  Make weekly goals that you can accomplish – take a 20-minute walk around the block after dinner, add one vegetable to each meal, go to bed 10 minutes earlier and get up 10 minutes earlier to do jumping jacks & pushups.  Once you’ve met that goal, set a new one for the next week. 

Make a schedule: We put meetings, practices, lunches, etc in our calendar.  Make yourself a priority and write (or type) your workouts, grocery trips, and food prep days into your calendar.  You wouldn’t cancel a meeting with your boss or miss your kid’s game, so don’t be a no-show to yourself!

Stay Positive: Chances are you will have a bad day and you will make a bad choice.  But, don’t let it get you down.  Remember your long-term goals and realize that one little hiccup does not mean you should throw in the towel.  Tomorrow (or the next meal) is a new chance to make a better decision.  No matter what, you can always get back on track.  Each new day is a new chance for a fresh start. 

Ask for Help: We are more likely to stick to our resolutions when we have a partner to hold us accountable.  So pick someone you trust and share you resolution, goals, and plan.  Be specific about what you need, and ask them to motivate you and help you stay on track.  Choose someone that will hold you responsible, but will not criticize or make you feel worse. 

Celebrate Your Success: When you’ve accomplished one of your short-term goals, it is important to reward yourself.  But be careful that the reward doesn’t undo what you’ve accomplished.  Rather than celebrating with food, do something that makes you feel good and boosts confidence.  Get a mani/pedi or massage, buy a new pair or running shoes or workout gear, take a new class, or get a new kitchen gadget (a new blender for smoothies or indoor grill pan for fish & veggies).

With these tips I know we will all be successful in 2014.  This can be your healthiest year yet.  And don’t think January 1st is the only day you can make a change.  Each new day is a new opportunity – a fresh start and chance to get healthy.  Make today the day you decide to live better, look better, and feel better.  If you’ve made a resolution but your willpower is low, I am here to provide motivation and support.  I promise to help you live better, look better, and feel better in 2014.   I will make sure you reach your goals all year long, and I guarantee a healthier you will be ringing in 2015!  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and this is the New Year, new day, and new chance to make it happen!

Don’t wait until New Years to make a resolution to health!

My 1st Christmas with Santa (my dad)

The holidays can be a tough time to stay healthy and maintain your weight, much less lose weight.  In fact, most Americans gain an average of 1-5 pounds between Halloween and New Year.  And what’s worse, they don’t lose that extra weight, so it compounds every year.  But, we can turn that trend around and be good role-models for our families.  We can keep the holiday spirit throughout the season without having the holiday hangover in the New Year.  The holidays are stressful enough with shopping, decorating, parties, mall traffic, and family & in-laws!  So here are my stress-free tips for getting all the joy out of the season while avoiding the holiday bulge.

• Balance out your binges.  The holiday season is about six weeks long.  If you go to all the parties and eat everything at each one, you will certainly gain weight.  To help spread out the calories, choose one party a week and let yourself enjoy the food.  Limit your food intake (or simply decline the invite) at all the other parties. 
• Don't stand near the hors d'oeuvres.  Take a few things, then walk away and get as far from them as possible so you're not tempted to pick from the platter or the buffet table. 
• Implement the 15-minute rule.  Give yourself that much time before you hit up the yummies and caloric cocktails.  Grab a nonalcoholic beverage when you first arrive to keep your hands busy.  People are usually nervous at the beginning of an event, so you’re more likely to dive into the buffet table and end up eating more.  Make the rounds and socialize a little before hitting up the buffet table or bar. 
• Don't ban your favorites.  The holidays are special, so decide which festive foods you really want and enjoy them, but skip those you aren’t all that crazy about.  If you love gingerbread cookies or cornbread stuffing, have some.  But, if you could take or leave those little pumpkin tarts or green bean casserole, don’t waste your calories. 

• 

  I've always loved the holidays

  Keep in-between meals low-calorie.  Balance out party splurges with über-healthy choices at other meals and on other days of the week.  Skip the chips or dessert at the meals just before and after your holiday parties.  It’s a lot more fun to have the calories at a special event.  Remember that French fries and milk shakes can be eaten all year round, but eggnog, pumpkin pie, and visions of sugar plums usually only come around once a year!

Make this the time of year to give the gift of health to yourself and your family.  It’s the gift that will last a lifetime… it could mean you have more holidays to enjoy.  I’m here to help you and your family, friends, and coworkers reach 2014 without packing on the holiday pounds.  From fitness to food, parties to family meals, I’ve got you covered.  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts this holiday season!

Be a Football Fan Without Looking Like a Lineman!

Pizza Wraps

This is the time of year we spend a lot of time tailgating, in front of the TV, or at a bar watching high school, college, and NFL games.  I love this time of year, but it can wreak havoc on our waistlines.  Did you know that just ten buffalo chicken wings have more calories and fat than a stick of butter?  And that doesn’t even include the blue cheese dip.  Did you realize that a typical platter of nachos has 30-35 grams of saturated fat?  That’s equal to a half cup of lard!  Did you know that just one slice of a pepperoni & sausage pizza has nearly a full day’s worth of sodium?  But, our favorite game day foods aren’t the only threats to our health.  Many of us may wash down our tailgate fare with a tall glass of sweet tea.  But, did you know just one glass of southern-style sweet tea has as much sugar as two Snickers bars? 

Homemade Fruit Sodas

Timeout!  There is no need to worry – I am your football fan coach!  I will make sure you enjoy this season without looking like a lineman by the Super Bowl!  I am currently doing office lunch-&-learns and football party/tailgate catering to help show your coworkers, friends, and family that you can still enjoy tailgate themed foods without all the health risks!  I have the food and beverage options with will keep your waistline and taste buds cheering all season long!  

Big Ten Slaw - Apple Cranberry Slaw

The photos you see here are from a recent lunch-&-learn I did for an office group of 40 attendees.  The feedback has been extremely positive!  In fact, people left with hands and plates full of food!  And the slaw was a crowd favorite.  One lady came up and said “I am a self-professed slaw snob, but I am going to make your slaw this weekend.”  And one man told me that he was going to email me because he wanted to “know more about that slaw.”  And another lady simply took an entire plate full with her when she left!  And I just received an email from one attendee asking for the exact recipe so she could make it for her bible study class.  I’d say my slaw – and the entire menu – was a touchdown!          


S'mores Brownie Bites

Whether you have a group of 5 or 50, I will accommodate you and your needs, preferences, and budget!  Some of my previous lunch-&-learns have been described as “AWESOME”, “fantastic”, “such a treat”, “enjoyable”, and “informative”. Contact me to book your lunch-&-learn or football party today!  And go to http://www.coachdconsulting.com  to see all the ways I can help you and all your football fans & players.  Obesity is 100% preventable and it starts this football season!

Back-to-School and Back to Healthful Lunches & Snacks

Trail Mix - perfect after-school snack

As parents and kids get back into the routine of school and extracurricular activities, it’s a perfect time to start thinking about meals and snacks.  Proper nutrition is vital this time of year because we need to feed our kids the proper fuel to keep their bodies and minds strong.  These recipes are very affordable, which is great when you’re buying notebooks, book bags, and clothes for back-to-school.  Many of these can be prepared ahead of time and even with help from the kids!  The lunches will stay safe even if left at room temp for a few hours.  These are perfect lunches and snacks that even offer “extra credit”! 

School Lunches – pair one of the wraps or pasta salads with one of the sides for a complete lunch.

Wraps & Pasta Salads I love wraps and pasta because they are more durable and less likely to get soggy or smashed like sandwich bread can. 

Tasty Wraps perfect for school lunch

• Mexican Burrito: whole wheat tortilla stuffed with scrambled egg, veggies, cheese, and salsa.  Extra Credit: This makes a great breakfast, lunch, or dinner.  Plus, it can be served cold, hot, or room temp.
• The Elvis Wrap: whole wheat tortilla spread with 1 T peanut butter and topped with sliced banana.  Extra Credit: This also makes a delicious breakfast and the beginning of an awesome dessert.  Just drizzle with a bit of honey, fold over the wrap and put it on a grill or Panini maker and you have an amazing dessert quesadilla.
• Italian Wrap: whole wheat tortilla stuffed with chicken, pesto, chopped grape tomatoes.  Extra Credit: This offers a new flavor for kids in a familiar way.  Chances are kids have enjoyed the same flavors in a pizza or tomato soup.  If they’re still unsure about pesto, just call it a pizza wrap.
• Asian Pasta Salad: whole grain pasta, brown rice, or quinoa, stir-fry mix, sesame seeds, drizzled with low sodium soy sauce and extra virgin olive oil.  Extra Credit: If you use the leftover veggies from your stir-fry the night before, you have an almost no-cost lunch.
• Summer Pasta Salad: whole grain pasta, brown rice, or quinoa, sliced strawberries, crumbled goat cheese, chopped walnuts, drizzled with balsamic vinegar and extra virgin olive oil.  Extra Credit: This utilizes affordable and sweet strawberries while they are still in-season while the cheese and nuts add in interesting flavor and texture that kids love.

Yummy & healthful sides

Sides Freeze the fruit or veggies the night before the help keep the rest of the lunch cold, and the produce will be perfectly crisp by lunchtime. 

• 1 cup lowfat cottage cheese with frozen strawberries
• 1 string cheese, handful of baby carrots
• 1 cup lowfat Greek yogurt, handful of frozen red grapes
• 1 slice Swiss cheese wrapped around slices of bell pepper

After-School Snacks – These are extremely important so that kids are not literally running on empty.  Most school lunches are at about 11 AM and without an after-school snack, kids would go 6-8 hours until dinner.  We need to refuel every 4 hours. 

• Coach D’s Homemade Trail Mix: 1½ cups of whole unsalted walnuts (or almonds), 1½ cups of raisins (or cranberries or other dried fruit), 1½ cups of Cheerios (or Shredded Wheat or no-added-sugar cereal), ¾ cup of dark chocolate chips (at least 60% cocoa).  Combine all ingredients in large mixing bowl.  Divide equally into seven individual ¾ cup portions and put into snack baggies. Extra Credit: This requires no refrigeration and is very resilient, which is great for an after-school snack.  Since most kids don’t go straight home after school, this can be stashed in a book bag, ball bag, instrument case, or purse and eaten at any time. 
• 1 handful of almonds, 1 peach or 1 cup broccoli
• Apple or banana with 1 tablespoon of peanut butter
• 1 cup of lowfat Greek yogurt with 1 cup blueberries
• Celery spread with 1 tablespoon of peanut butter and topped with raisins (ants on a log)
• Lean meat (turkey, roast beef) wrapped around slices of red or yellow bell pepper

While these recipes are geared towards kids, they are great for adults as well.  And no matter your age or ability, you can make and enjoy these recipes!  So, it’s time to get back to school and back to health! 

Growing Up and Feeling Down

I was not comfortable with my
body and preferred hiding it

Growing up is tough.  I know from experience that being a kid and teen are some of the most challenging times in our lives.  There are so many pressures associated with growing up – school, social life, puberty, changing bodies, media pressure, family issues, and countless more.  I have been working with many kids and teens over the past few years teaching them to live healthfully before they reach adulthood.  (This summer I am taking a proactive step – see details below.)  I can relate to these young people because I struggled with my weight growing up.  I spent the majority of my adolescence embarrassed about the way I looked.  I didn’t look like the cheerleaders I went to school with and I didn’t fit into the “cute” clothes girls my age were supposed to wear.  My belly usually stuck out further than my chest.  I can remember strategically tucking my shirt in the back so that it would blouse down in front and cover my stomach. I hated that my thighs rubbed together so badly when I walked that it created a rash.  I had to think about which shorts to wear so they would not ride up between my thighs if I was going to walk in front of people.   

These things I remember are still being experienced by kids and teens today.  However, it is only amplified by the added pressure of instant gratification/abuse from social media.  The kids I have worked with have struggled with health issues that run from anorexia to extreme overeating and complete inactivity to extreme exercising.  However, they all suffer from the same cycle of comfort and self-hatred that result from being unhealthy.  Many kids feel that they have no control over their life – parents’ divorce, school work, sibling trouble, peer pressure – and it begins to manifest itself in the way we treat our bodies.  Part of the process of getting physically healthy is making a mind-body connection.  In order to gain control of our health, we must be able to manage our thoughts and feelings about stress, food, our body, and life in general.  That can be very hard, especially for a teenager.  

I found confidence in sports, and
I will help teens find their confidence

Many kids find comfort in food.  They become good at eating away and through emotions then sit around the house because they avoid social situations.  This leads to a self-destructive cycle.  Kids and teens need guidance, structure, and discipline.  It may not be easy, but in order to find success, kids need to work hard.  Luckily when I was growing up I played sports.  There were times I was pushed outside my comfort zone, but that allowed me to progress and grow.  It also gave me confidence that I could make changes and believe in myself.  While change is never easy and no one likes leaving their comfort zone, some circumstances require it.  And the best things in life are the ones that we work hardest for and fight for.  Our health is definitely worth fighting for! 

This summer I am taking a leap towards getting kids and teens healthy.  I am offering a 60-day program.  I will coach, teach, and encourage kids and teens to break the cycle of feeling bad about themselves.  I will not judge, criticize, or embarrass.  I will motivate and inspire them to reach their full potential.  The goal is to transform their health and confidence before school begins again in the fall.  So, if you have or know a child or teen (middle school thru college) who is facing health issues, please tell them about my summer program or contact me directly – http://www.coachdconsulting.com/contact.html.

I know what it is like to grow up and feel down, but it does not have to be that way.  I will help kids and teens realize that.  And, please know that it is never too late!  Even if you’ve reached adulthood and still feel down, I am here to help.  Go to http://www.coachdconsulting.com  to see all the ways I can help you – ages two to 92!  Obesity is 100% preventable and it starts today!