Add More ~ing to your life: A Hip Guide to Happiness provides readers with self coaching tools to discover their highest growth potential mentally, physically, and spiritually.  With systematic, easy-to-follow steps, personal experiences and client anecdotes,  Gabrielle captures the essence of personal growth for achieving a satisfied, healthy and happy life.

As a self help book, Add More ~ing to your life: A Hip Guide to Happiness is unique and comes as a great relief because it is not designed to be a quick fix solution to all our life problems.  Gabrielle admits that her journey took at least four years and it required a daily commitment.  She has outlined a well designed system to a more fulfilling and thoughtful lifestyle.  Each chapter follows a formula:

1. Identifies the topic or issue
2. Provides relevant examples
3. Summarizes necessary steps to achieve goal
4. Guides us through the mental, physical and spiritual processes with concise instructions

Add More ~ing to your life: A Hip Guide to Happiness focuses on internal assessments, understanding our role with others, dealing with self acceptance and growth,  and the challenges of maintenance and rediscovery.  The chapters break down as follows:

• Chapter 1:  Feeling-Dancing
• Chapter 2:  Forgiving-Jumping rope
• Chapter 3:  Balancing-Rebounding (trampoline)
• Chapter 4:  Mirroring-Walking
• Chapter 5:  Releasing-intenSati/cardio/aerobic dancing
• Chapter 6:  Climbing-rock climbing/hiking
• Chapter 7: Stretching-yoga/pilates
• Chapter 8:  Quantum Shifting-”physically out of your comfort zone” choice
• Chapter 9:  Focusing-running/unicycling/golfing/shooting hoops/archery
• Chapter 10:  Knowing-Meditating
• Chapter 11:  Manifiesting-Outside moving
• Chapter 12:  Adding-Any moving

At her website, Gabrielle links to her free iTunes Meditation walk throughs that are a great help in learning how to meditate effectively for each chapter.  They are written in the book, but it’s soothing and encouraging to have her voice lead us through the steps.  I really enjoyed how Gabrielle interwove light humor into very serious topics.

The idea of “just being”  is illusive in the fast paced, technology driven society we are in today.   “Life has become a constant search for outside stimuli with no road map inward.” (71) We have lost the skills as well as the ability to prioritize time to personally reflect and think–allowing this extremely personal journey to flourish leads to enlightening self discoveries.  When looking to change, she provides tools that allow us movement without having to hit a rock bottom.

Highlights that resonated with me

1.  Not to minimize your situation

“Though my past wounds may sound insignificant to someone who has experienced major trauma, they were deep enough for me to feel the need to run from them.” (63)

2.  The significance of Forgiveness especially as a victim.  At first, I was resistant to Gabrielle’s approach, but after a few days of thought, I really came to understand the effectiveness of letting go.

“See your part in the situation, whether it’s a literal action you’ve taken or merely the unwillingness to let go of the anger. The fearful ego tells us that by holding on to old resentments we protect ourselves from getting hurt again, or “falling.”   The irony is that the release is in the fall.” (54)

3.  The importance of challenging our negative thoughts with positive thoughts

“[L]earning to view life from an elevated, more positive perspective…you’ll learn to climb out of your ego and reach for the thoughts of your highest self…According to applied kinesiology, when you think higher thoughts, such as love, kindness and joy, your energy is stronger.   Alternatively, when your thoughts are focused on lower level emotions, such as sadness, fear or anger, your energy is weakened.” (117-118)

4.  At multiple times, Gabrielle reminds us not to dwell so much on the past or future

“When you start focusing on the future, you eventually get tripped up.” (142)

“The quantum shift requires an open mind and a deep desire to release the chains of the past.” (149)

“It’s not about what you did yesterday or what you plan to do tomorrow. It’s about what you do today.” (181)

5.  We’re not alone

“When your energy is tuned into a positive vibration, you can have faith that you’re always being guided either toward your desires or to a detour that will bring you something better.  Why waste any more time trying to navigate on your own?” (166)

6.  The difference between praying and meditating really struck home.

“Praying is a time to ask and meditating is the time to listen.” (178)

My only dislike was the overuse of ~ing.  I am accepting of repetition to a point, but there were times when ~ing was used too much and fell into the corny category.  For instance, in chapter 7 on page 137, ~ing was used 20 times by itself or as part of an example.

I recommend reading all of Add More ~ing to your life: A Hip Guide to Happiness before tackling the 30 day Equations.  When reading the book, I wanted to embark on multiple journeys right away.  I was overwhelmed.  How could I possibly fit these 30 day exercises into an already over scheduled day?  Gabrielle provides the answer in Chapter 7:

Because I’ve taken myself through all of the ~ing Equations, I now use them interchangeable.  Sometimes I’ll mix up the Equation daily and other times I’ll revisit a full-blown thirty-day journey to transform a specific area of my life.” (137)

I strongly believe that the use of terms are compatible with my personal beliefs.  I associate the “Universe and Energy” with God and/or Jesus.  When I pray, I am speaking to God and am free to use the Bible with meditations in seeking answers.  Gabrielle provides a very thorough explanation of the process along with definitions for her commonly used words in the introduction, but I feel that it is worth illustrating my perspective here.

In conclusion, Gabrielle Bernstein offers a practical, simple Equation to face our personal barrier, “the ego,” in the most important areas of our lives.  She offers innovative ways (through ~ing) to combine mind, body, and spirit by “rethinking, moving and receiving” for a complete journey in self discovery.  I highly recommend reading  Add More ~ing to your life: A Hip Guide to Happiness.

Here’s my full body workout plan with an emphasis on only using body weight:

1. Warm Up with skip a step up the stairs for 10 sets.

2. Regular push ups (as many as I can do).

3. Regular squats (as many as I can do).

4. Side Kicks (20 each side).

5. Wide span incline push ups off the back of the couch (20).

6. 3 way lunges (forward, side, reverse-20 each leg).

7.  Couch dips with legs straight out (20).

8.  Doggie Style leg lifts (20 each leg).

9.  Regular Plank (as long as I can hold it).

10.  Side plank (as long as I can hold it).

11.  Lying back extension (20).

12.  5 minutes of in place jump roping (no rope-imitate with hand movement).

Repeat until 30 minutes are up.

My goal is to have this complete by the end of Dollhouse tonight!  Last episode.  There’s no excuse not to get this workout in, so what are your workout plans for today?  Don’t let staying indoors, no gym, and stuff get in the way of adding exercise into the day!  WE  DO HAVE TIME AND WILL POWER TO MAKE IT HAPPEN.

Wellness coaches are trained to help clients develop and implement personal wellness plans by:

• Accepting and meeting us where we are today
• Asking us to take charge
• Guiding us in doing the mindful thinking and doing work that builds confidence
• Helping us define a higher purpose for wellness and uncover our natural impulse to be well
• Helping us tap into our innate fighting spirit
• Addressing mental and physical health together
• Helping us draw a personal wellness blueprint
• Helping us set realistic goals; small victories lay the foundation for self-efficacy
• Harnessing the strengths we need to overcome our obstacles
• Helping us view obstacles as opportunities to learn and grow
• Helping us build a support team
• Inspiring and challenging us to go beyond what we would do alone

Wellness coaches use positive coaching psychology, which integrates more than fifteen other fields. Coaching psychology, in part, is the relational vehicle for implementing the tenets of positive psychology, a field focused on the scientific study of happiness and well-being.

I am currently working to become a Wellness Coach. As part of the certification and growth process, I am working with practice clients.  As a practice client, you receive my services for free over the course of three months.  If you are excited about achieving health, fitness and wellness goals, then enter with a comment below by January 15th. There will be two winners.

I am striving to provide services that answer to your complete well-being.   I believe that you will enjoy and flourish from this approach to unleash your vision and confidence in yourself.  Feel free to email questions or ask for further details.

The Wellness Coaching Program

1. Coaching sessions are free and conducted by phone. We will determine a regular time that fits your schedule.
2. Complete an online Well-Being Assessment prior to the first coaching session.
3. An initial coaching session for 75-90 minutes to develop your Wellness Vision, 3 month goals, and first set of weekly goals
4. We will conduct 30-45 minute weekly sessions for three months

So, as I’ve spent the last several New Year Days, laid out–NONE of my New Year Plans have begun. Does it matter? Are New Year Resolutions any different than new goals? Yes and No. There is definitely something to be said about starting a New Year! I’m always excited about the prospect of the New Year. But, I’m always excited about something trying something new or revisiting an old goal that didn’t quite make it to the top priority of years past.

Today, I got to thinking about how to ring in Go Workout Mom. It’s a New Year. It’s a New Day. Each day brings the promise of something new. My little ones are four and five now and they bring something new to each and every day. As you know, the mundane mix with the small surprises they throw our way. Whatever our plans, we can always look to a New Year and New Day with the anticipation of achieving our way.

This year, this day I am striving to be a better mother, wife, servant of the Lord, and example for others. I may slip. I will fall, but I will not give up in making a better way for others to follow.

What is your New Year/New Day Way?

It’s that time of year when you’re thinking about how you’re gonna do everything differently.  Let’s take it a few steps at a time and look at the first two to three months in front of you.

Realistically, frame your goals around your lifestyle and lessons learned from years past. What changes can you make today that will ring in the New Year with a more confident, smiling, stress free YOU? Now, is your time!

1. What’s is my physical fitness goal for the next eight weeks?

2. What is my main challenge to achieving this goal?

3. What steps will help me overcome these challenges?

4. How many workout sessions can I fit in my current schedule?

5. No time to workout, what can I do with my body for 10 minute, today?

6. Daily stretching will help relieve tension and slow me down to reflect on events and thoughts.

7. What workout equipment do I have readily available? Pull it out now and keep it in a visual spot. Every time you walk by it, think to yourself, “Do I have a few minutes to workout?” Go ahead and complete an impromptu workout. A little here and a little there will do wonders for your morale and body.

8. My motivational mantras:

I can do it!

I am healthy and strong!

I love moving!

I feel great!

WHAT IS YOUR MAIN GOAL FOR the first part of 2010???

To celebrate the Holiday Season, Fitness Link is offering a dancing seminar this month. You’ll get a short introduction about health and dancing, general financial planning, and FREE Foxtrot and Swing dance lessons. The rest of the evening will be open to try out your new dance moves and to mingle!   Join us for a fun-filled active night. Light refreshments and appetizers will be served.

DanceQuest is located at 539 Metroplex Dr. off of Harding Place and I24. Click here for directions.

CALL NOW TO RESERVE YOUR SPOT: (615) 477-6502!

Fitness Link is my business in the Nashville area.  We provide personal training, group sessions/classes, bootcamps, and Metabolic Typing.  The standard package for Metabolic Typing® (MT) is available for online clients.  Click here for more details!

• Keep holiday planning in one folder to work on during spare moments.

• Complete a major planning session (20-30 min) to define holiday tasks.

• Use your main calendar or planner as you schedule your tasks.

• Steadily complete tasks in manageable steps.

• Review Daily Routine for E.P.I.C. (Eliminate, Postpone, Isolate, Consolidate) Results.

• Prioritize Fitness, Food and Self.

• After the holiday, review your plan. Note what worked, time estimates, and ideas for next year.

• Put the folder away until next October.

Time Management:

• Brainstorming is not a waste of time. It allows you to “brain dump” all the unconnected thoughts roaming your head. Those roaming thoughts and inability to process where they fit in an already busy schedule is the basis for a majority of holiday stress.

• When scheduling tasks, place a time beside the task. It’s important to give yourself a time estimate because you’re more likely to dedicate your efforts to the task’s completion as outlined.

• Every morning and evening between now and the end of the Holiday season, take 5 minutes to review your tasks, adjust your calendar, and find a spot to complete one or two holiday tasks. When the evening arrives, check off your list, highlight your accomplishments and prepare for the next morning. Breathe a sigh of relief and enjoy your well earned sleep.

Food & Events:

• Enjoy bite size portions.

• On a day a large meal is planned, eat smaller and lighter portions for other meals. Maintain a balance in the meals and don’t skip eating to make up for the big one.

• Have healthy, high energy foods on hand for snacks (ex. hard boiled eggs, fruit, cheese, vegetables, cut meats).

• Schedule one day a week as a splurge day. Focus on healthy choices the rest of the week.

• For weeks that have multiple events, pick and choose your weaknesses selectively. For instance, Mary Jane has a fantastic sweet potato pie at the annual office party. Indulge with a slightly larger portion than the other bite size portions.

• Test new, healthier recipes two to three weeks prior to it’s debut.

Exercise:

• Keep to your routine as regular as possible. Make this a priority and work other tasks around it.

• Missed a workout? Complete a shorter session at home.

• Take advantage of 5, 10, 15 minute windows to complete short workouts. You’ll be surprised with what you’re able to accomplish.   Intense, short sessions reap amazing results. Your body is your priority.

• Revisit your fitness goals daily!

Have a Happy Thanksgiving!

What tip would you add to surviving the holidays?

The grocery store is filled with information, but processing and understanding the details can feel overwhelming.  Here are a few tips that I put together to help you better understand how the food is that you purchase and bring home.

Happy Shopping!

When looking at foods to purchase, consider:

1. Quickest path from nature to mouth. The body is equipped to break down foods in their natural state. The more processes the food undergoes before reaching our pantries, the more the body has to figure out how to break it down.
2. Food combinations (Overall Meal Planning) for maximizing nutritional value. The body uses food as part of major chemical processes in the body. Many of the functions require multiple nutrients to be the most efficient. Our body needs over 50 nutrients a day.
3. Major Ingredient Concerns:

• Salt: Under 120mg per 100 cal serving. Goal-60mg to 100 cals.
• Sugar: Daily allowance of 12g-36g a day. 3Tsp-9tsp.
• Fats: Avoid trans fats (anything with hydrogenated or partially hydrogenated ingredients).
• Goal: 1-2-3 rule—for Every 100 calories, 2 g. fiber, 3 g. fat.
• Keep saturated fats under 10% daily total calories. Usually around 8-12g. A day.
• Healthy fats are necessary in the diet. Look for unsaturated, poly, and mono fats.
• 20% daily intake should be in the form of fats.

Deciding Factors in keeping food healthy, nutritious, and tasty:

1. Cooking Method: In general, the most nutritious state of a food is in it’s raw form followed by steamed, broiled/grilled, sauteed, boiled, and (LEAST) fried.
2. Environmental Factors/Organic: There is uncertainty in how much damage or influence pesticides have on various foods and on our bodies. Just because something is labeled organic, does not necessarily mean it’s better for you. Be aware of processed foods regardless of the ALL NATURAL or ORGANIC labels.
3. Price: Still a major factor in determining your ability to purchase a wide variety of foods. Price does not mean that nutritious foods are off limits.  Most quality fruits, vegetables and meats can be purchased through sales and smart shopping.  Keep an eye out for sales, buy in bulk, freeze, and plan ahead to create frugal, nutritious meals for less than processed, convenience food prices.

Other Tips:

• Keep ingredient lists short
• Avoid difficult words in ingredient lists
• List is ordered from most to least
• When shopping for processed foods (sparingly), go for foods with sugar or salt not within the first 3 or 4 listed ingredients.

Arming yourself with knowledge is one of the many steps to help you in this journey of healthy living.  You’re not alone.  Work on one tidbit of information at a time and before you know it, you’ll be an expert in what you’re bringing into the home.  Keeping our families healthy and happy is a continuous conquest!  Enjoy.

The past few months have been another set of restructuring months in our home.  I decided to leave the gym and partner with another trainer to establish a business in bootcamps, in-home personal training sessions, and corporate programs.  Our home balance is shifting as my husband and I gear up for the school year as we are homeschooling our children.

In the mist of these changes, workouts have slipped.  Where I would workout 4 to 5 times a week, these last few weeks have only consisted of one or two workouts a week.  I can feel the drop in energy and increase in stress.  With these factors, I have also seen a change in eating habits.

So, I know it’s time to reestablish the consistency of working out.  It’s important to keep health a priority, and yet, I find myself slipping into the ease of “I just missed today, I’ll make it up tomorrow.”  Until tomorrow becomes next week!

Here are the mantras that I’m repeating to myself and so far it’s worked out.

• Just do it, Cindy! — As a runner, I really dislike the first day or two after missing runs for several weeks.  I have to remind myself that in a couple of days, I’ll feel so much better and energized to tackle the day.  It’s just a matter of getting through those first 2 to 3 runs…
• More muscle means faster metabolism– I’m an eater.  I really have a hard time shifting my diet.  I’m working on it and continue to make better and better choices in food, but I see real results when I strength train.  Feeling stronger really is empowering and I know that my body is burning calories at a higher rate when I strength train.
• It feels great to sweat. Yep, I love the high after a hard workout.  It motivates me.

How about you?  What are your mantras when you find yourself slipping?

The Yucca root is very much like the potato.  The recipe I found was Yuca French Fries.  Not wanting to fry them, I tried baking and WOW–What a wonderful surprise.

Try this:

1. Peel the Yucca root.
2. Cut into fry size.  **Some sites mention cutting away a hard fibrous core (similar to a pineapple core), but I didn’t see one in this one.**
3. Boil in water for 20 minutes.
4. Preheat oven for 400.
5. Drain the Yucca.
6. Layer on the baking dish.
7. Drizzle with olive oil, seasoned salt, garlic powder, and pepper.
8. Bake for 20 minutes, turning once or twice for browning.

They were slightly sweeter than potatoes and gobbled up by the little ones!  What a nice winner for the Posey household.  I hope it becomes one for you.

We often mention trying new vegetables and foods, but rarely take the chance for fear of the unknown.  This was a reminder to me that it’s worth checking out the wide variety of fresh fruits and vegetables we have available in our supermarkets and local farmer’s markets.

This link provides more information about the Yucca Root and nutritional data can be found here.  What are you going to try this week?