2020 Resolution: Body Respect

The year 2020 is here!

We all know that saying that is widely heard on January 1st..... "New Year, New You."

New Year resolutions come in many forms. As a promise that you make for yourself - in hope of new beginnings - you may be wanting to break a bad habit or create something more positive. For most, resolutions are goals that you want to accomplish over a course of several months or over the year.

If you suddenly feel the need to make a change, there's nothing wrong with wanting to be more active, eat a more nourishing diet or live a healthier lifestyle.

However, because most New Year resolutions involve diet and exercise in an effort to change body composition/weight, this resolution to look, feel or perform differently may become detrimental to your physical and mental health. It's not uncommon for resolutioners to restrict food/nutrients and mistreat their bodies in an attempt to reach weight loss goals. If your New Year, New You goal is to improve your health, you have lost all health benefits of your resolution by abiding to such strict, rigid and extreme dietary and exercise regimes.

Do you feel the need to conform to societal norms or to please others?

Is your self-confidence wreaked from all the things you feel you didn't achieve in the previous year?

Do you feel judged by your appearance?

Do you regularly compare yourself to others?

When was the last time you thought about who you are as a person?

Do you know yourself?

In 2020, I encourage you to make this year about being more kind to yourself. If you want to change something about yourself, learning how to respect yourself is an instrumental part of the process.
Search inwards to start understanding your "self."

Self respect is an important component of achieving a health-related goal. The more you respect yourself, the more you are able to take care of yourself. If you find it extremely difficult to treat yourself respect yourself, how do you expect to achieve something that is important to you?



On the topic of self respect is body respect. It doesn't matter how much weight you lose or what diet regime you adhere to, you have to respect your body before you make a change.

If you struggle with body dissatisfaction or body comparison or constantly find yourself gravitating toward the latest dietary fad in hopes of finding a diet that will actually work for you, let 2020 be the year where you focus on respecting your body.

When it comes to dietary or exercise resolutions, most stem from a place of frustration, dissatisfaction and disappointment. You probably don't like/love something about your body and you feel like making a change will help you love your body. But how can you properly take care of something that you don't respect?

To show your body respect, here are a few tips to get you started:

1. Update your wardrobe - Dress the body that you have right now. You deserve to buy clothes that fit you. If something doesn't fit right, don't wait until you are a certain size to buy new clothes. Show your body respect by buying clothes that you like and clothes that you feel comfortable wearing. Express your personal style - wearing clothes that make you feel great about your body. 
2. Clean-up your social media feed - Even a brief exposure to body-image posts can negatively impact your mood and your own thoughts about your body. Follow people who have a healthy and positive outlook on body image and spread good messages about health, food and exercise. If someone makes you feel bad about yourself, unfollow. If anything, by diversifying the images you see on social media, you will constantly remind yourself that this world is better with a variety of body sizes, shapes, ages, ethnicities and genders. 
3. Thank your body - When you eat, exercise or sleep, you are doing something good for your body. Don't punish your body through your diet or exercise regime. Be mindful of negative self-talk, especially when you are feeling anxious, stressed or frustrated. During these times, you may take out your emotions on your body. Don't forget to thank your body for all that it allows you to do. Show compassion and kindness for yourself. 
4. Don't compare - Every body is different. What you see (body image) doesn't tell you what's going on inside of a person or in their private life (work, relationship, family, health, etc.). More so, what makes someone special has little to do with their looks or body. If you find yourself comparing yourself to others, give yourself a pep talk by describing a few of your amazing qualities that make you unique and special. 
5. Live your best life - You don't have to look differently to be happy. There's nothing wrong with wanting to adopt healthier habits but don't value yourself by a number on a scale (or your look). Don't let your weight, shape or image stop you from doing activities that you enjoy. Don't let assumptions keep you from trying something new. Your appearance does not determine your self-worth. Make a difference in this world and make this world better because you are in it. 

Are you ready to change your lifestyle habits? Start TODAY!

Do you feel like there's a lot on your to-do list but today is just not a good day to get done what you need to get done?

Do you find yourself constantly waiting for the perfect moment, the right amount of energy, enough motivation or the best resources to start something and well, today just isn't that day?

The truth is that there is never a perfect moment to start something. Yes, that means on January 1st, that day will be no better or worse than today, tomorrow or March 21st.

The biggest obstacle that most people face when changing habits is getting started. The first step to getting something done today is to just get started.

If you have found yourself slipping into some bad habits over the past few weeks or you feel like it's time for a change in your life, here are a few tips to help you get started so that you don't put off until tomorrow, what you can get started/finished today.

1. Have a plan - Write out your day before it happens so that you can plan for what needs to get done today before today turns into tomorrow. Before you add anything else to your to-do list, prioritize your tasks. Make schedules and deadlines for yourself so that you hold yourself accountable to your plan. Don't over-complicate your life by giving or accepting more responsibilities than you can handle in one day.

2. Schedule time for yourself - Putting everyone else first will leave no time for yourself. If you are spending too much time pleasing or taking care of others, you will lose a sense of your self and what you need to do to create your own happiness in life. This commitment to yourself will improve your well-being and overall productivity.

3. Organize your life - Are there times in your life when you have asked yourself "there must be a quicker way to do this?!?!". If yes, establish a practical daily routine that helps you get more things started and finished in a timely manner. Meal prep, exercise/training, sleeping, house/job organizing, scheduling and cleaning all require a bit of effort and work but once you create a routine, you will feel like life is more organized and thus, you can get more done.

4. Think small - Big results are the sum of many small changes. Avoid the common mistake of trying to go big and make extreme changes in your life, especially when it comes to diet and exercise. Make your changes so incredibly easy that it's nearly impossible to fail. For example, instead of telling yourself that you will work out for 90 minutes every morning this week, aim to work out for 20 minutes three mornings this week. You will likely get more accomplished over the course of 7 days, thus helping you create better habits to support a future early morning exercise routine. Same goes for cooking at home. If you want to cook more at home, don't overwhelm yourself by trying to cook 7 days a week. Aim for two or three nights of following a recipe from a cook book (and shopping and prepping ahead of time) and for the other nights, give yourself some slack and be ok with semi-homemade meals. Sustainable habits are a product of daily habits.

5. Reward yourself - We are more likely to keep doing things that make us feel good. This is why we don't want to change too much at once or make extreme changes. It is important to celebrate new behavior changes or a new routine by acknowledging that you are making progress. Rewards should always make you feel good and should keep you motivated to create a new lifestyle. Once your behavior becomes a new habit or part of your lifestyle, it's time to reduce the rewards. I encourage you to not use food as a reward but instead, treat yourself to a massage, a movie, a new workout item/equipment, something cozy for sleeping or something personal that will help you keep up with your new habits for intrinsic purposes - because it makes you feel proud, healthy or self-confident.

Are you making a New Year diet change?

Fasting, detoxing, cleansing.....

It's no surprise that after the holiday season and the start of the New Year, weight loss is a top priority. However, weight loss involves a lifestyle change and for many people, there are many psychological barriers that prohibit the "right" changes from being made. 

Motivation in the New Year to eat better, exercise more or live a healthier lifestyle is not uncommon but is this going to be the year when it's no longer an attempt but rather a start to a new, maintainable healthy lifestyle?

Of course, you may have said it once before...

"THIS will be the year when I stick with my new habits!!"

But we all know that making a lifestyle change is challenging and when people can't follow a diet plan, they feel like they failed. When people succeed it a diet plan, they feel great success. 

But unfortunately, many people will go year after year, diet plan after diet plan, never realizing that these plans were not ideal for their lifestyle. So much money, time and energy invested in trying to be good with a plan that was never ideal for your lifestyle in the first place!

But don't worry- I want to help you out so failing or short-lived success is not an option this year.  

Diet fads make it easy. 

Eliminating food and following a restrictive plan that tells you what not to eat is one of the easiest and most effective ways to losing weight. 

But as we all know, diet plans don't work because they are designed for the masses and not for you and your life. 

And especially for athletes, you do NOT fit in with the normal population because you are doing extraordinary things with your body that the normal population does not have to consider when modifying the diet.

For athletes, your diet must support your metabolic needs so that you do not compromise your health as you attempt to improve your performance. 

If you really want to commit to a healthy change this New Year and follow through with your attempt at breaking old habits for a better lifestyle, you have to have a plan that prepares you for success.

It can be extremely tempting to follow the crowd and follow the same plan that thousands and thousands of other people will follow, but is it the right plan for your lifestyle?

If you are really serious that you want to change your diet in an effort to lose weight, change your body composition, improve your health or maximize performance, here are a few tips to employ in the first week of the New Year:

1) Create a positive food and body vocabulary and avoid negative language when it comes to food and your body. Stop calling yourself fat, ugly, disgusting or gross and instead, speak positively about your body and what  it has allowed you to do or what you want it to help you accomplish in life. When it comes to food, stop the bad, horrible, off-limit food list. See food for what it is as it nourishes your body, fuels your workouts and gives you pleasure when you eat.

2) Create order with your diet. The number one reason people fail with a diet plan is because they can't maintain it. There are so many reasons why diet plans don't work and it's time, once and for all, that you remind yourself that you need to establish an eating style that works for you. Do not try to change too much at once. Restriction and food elimination will not last long. Focus on only the following to start a new style of eating: Plan your meals and snacks ahead of time, reflect on your meals and snacks to decide if they are working for you (do you feel satisfied after you eat?) and consider how your emotions, busy life and workouts affect your food choices (or are impacted by your food choices).

3) Eat real food. Aside from a diet plan that endorses bars, shakes, pills and other marketed products with their diet plan, almost every diet has one thing in common - eat real food. Our society has a very big problem when it comes to how and what people eat and real food is often not to blame. Before you decide to do anything drastic with your diet, just think about how you have been eating for the past 6 months. That's it - just think about what was or wasn't working for you and then ask yourself if eliminating carbohydrates, restricting calories to 1000 a day, fasting, juicing or detoxing is really going to be the change that you need. Ask yourself, what are my most major struggles with my dietary habits that are not helping me with my weight, performance or health goals?

4) Eating should be a positive experience. So many people see eating as a miserable, stressful and overwhelming experience. In other countries and some in the US (although it is rare in our society where so many people have an unhealthy relationship with food), where people have a great relationship with food and the body, meal time is a positive, enjoyable and happy experience. Life stops for meal time and it often happens at a table and not in the car, behind a computer or on the go. Next time you do a search on the internet for "how to eat healthy", check out how people eat around the world, especially those who have increased longevity due to their food choices (because that is why we all want to eat healthy right, to live a long life, free from disease). 

5) It's a lifestyle change. Speaking of how other people in the world live their life, a healthy lifestyle is more than just eating "well." People who seek a high quality life embrace many components that  bring happiness and good health in life. Are you really going to be happy avoiding carbohydrates, eating 1000 calories a day, fasting every 2 days, not eating fruit or a dessert ever again or not being able to eat around other people or out of your home because your strict eating habits are well, too strict? A healthy lifestyle means managing stress, sleeping well, staying active, moving the body as much as possible (reducing sedentary time), making "me time", being around positive people, giving and receiving love, finding joy in a career choice, eating a diet that bring happiness (and not restriction), being out in nature (or outside), traveling and experiencing new things in life. If eating better is important to you, consider the other components that you can change that will make you feel like you are living the best life possible for your body. 

If you are struggling with your eating or body image, seek a healthy diet or body composition change or want to improve your eating habits without affecting your performance or want to excel as an athlete by fueling your body properly, send me an email - I would love to be part of your lifestyle journey.

 I do not offer diet plans because I treat every athlete that I work with as an individual. The style of diet consulting that I offer is not trendy, sexy or mass-marketed but it works because it takes YOUR lifestyle, your habits and your goals into consideration. 

5 tips to boost fitness motivation

Weight loss and exercising more among the most common resolutions every New Year day. And surprisingly, statistics are not all that bad – about 60% of people who make a resolution will stay consistent for around 6 months!

But since we all know that exercising comes with a host of mind/body benefits, it's important that exercise is part of your lifestyle. You don't have to run a 5K or do a triathlon to be healthy or even join a gym. You just have to move your body and do so daily (and often). 

Product spotlight:
Trigger point therapy
Oakley Women

Brooks Running

Garmin
Yurbuds
Fage yogurt

On Monday 1/6/14 I did a segment with WJXT4 The Local Station on "Tips to maintain exercise motivation in the New Year.  

If you are interested, you can WATCH HERE

TIP: TRACK YOUR PROGRESSThe best way to reach a fitness goal is to be consistent. We don’t want perfection, we want progress. It’s easy to sign up for a gym membership and then tell yourself that you are going to workout for 1 hour a day, 7 days a week until you reach your fitness goal. But that’s not practical to be superhuman in your first week of working out with a new or improved plan. In order to set yourself up for fitness success you have to adapt to the stress you put on your body and then you have to recover.
I recommend to write down short and long term goals and then have a plan and track your progress in a journal. Start slow. Every two weeks you should be making a small change in your routine to move you closer to your goals

TIP: BE YOUR OWN COACHHaving a personal trainer or coach is great for they help you make the most efficient use of your time and customize a plan to your own goals and lifestyle. But with the help of apps on your phone or tablet, you can be your own coach to keep yourself motivated with purpose to every workout. Also, use social media to let others know about your workouts for accountability or join a group so that your friends can make sure you don't fall behind while others in your group are making fitness gains. 

TIP: REDUCE RISK FOR INJURY

Before every workout, dedicate 5-10 minutes to warming up your muscles with dynamic stretching or foam rolling, especially if you workout first thing in the morning or after sitting at work all day. Foam rolling is an effective and affordable way to wake up your tendons and muscles. After your workout, light stretching is recommended. Also, to give yourself a little "THANK YOU BODY" time and to slow down, I recommend at least 1 hour of yoga per week to increase range of motion and flexibility. 

TIP: NEW GEAR = INSTANT MOTIVATION

Having the right gear is instant motivation. Anytime you are feeling a plateau in your workout routine, by a new outfit or consider using technology to give you instant feedback during your workouts. For clothing, choose moisture wicking material that is breathable and flexible. If you workout in the dark, choose reflective gear. Also, layers are great as your body warms during a workout.  And of course, don’t forget to protect your eyes even in cloudy weather. And to clear up any confusion, your glasses should not give you a headache or hurt behind your ears or on your nose, or slip off your face.  For athletic shoes, several run stores like the Jacksonville Running Company can do a gait analysis to help you determine the right shoe for you. 

Also, music is a great way to improve your mood, just be sure to get a good pair of headphones that allow you to move without the buds slipping out of your ears (especially when you sweat).

TIP: RECOVERY NUTRITION

After you have damaged your body, it's time to do the serious work...recover! This is where the magic happens. To be consistent you want to adapt to training stress and recover to repeat it all again during the next workout. Cow's milk is a great recovery drink to deliver a nice mix of carbohydrates, protein, fluids and electrolytes to your damaged tissues. Your type of recovery nutrition may vary based on your fitness routine. 

And speaking of instant motivation - NEW GOGGLES to wear at swim practice this evening! (Thanks Karel!)
Speedo Women's Vanquisher Mirrored

2014 - Ready, set, GOALS!

According to John C. Norcross, PhD, professor of psychology at the University of Scranton and author of Changelogy:  5 Steps to Realizing Your Goals and Resolutions, New Year’s resolutions are difficult to keep. Although 40% of resolutions are maintained until July, 60% of people are not successful.

But, around this time of the year, it’s likely that you are one step (literally) ahead of most people in our society. Assuming you are reading this blog because you are an athlete or fitness enthusiasts, you likely focus on your health (in some way) on a daily basis. 

With the typical New Year resolution dedicated to “health”, it’s exciting to know that your passion for health and fitness will continue to inspire and help those who are seeking a more healthy and balanced lifestyle.

While an idea of a goal may seem doable in your head, it isn't until you break down the steps to reaching that goal that you may find yourself second-guessing yourself along the way. Therefore, goal setting always comes before an action plan. This process is very helpful for individuals who seek new challenges outside of a comfort zone and for those who desire change or new habits.

Bottom line: goals must motivate you to get up every morning and keep you excited for another day.

Regardless if enjoy helping others follow through with their resolutions in the New Year or you feel that the New Year is a great time to dare to dream big, use the following questions to ensure that you will have great success with your goals in 2014.

My exercise, diet and life short-term goals (6 months):
1)
2)
3)
My exercise, diet and life long-term goals (12+ months):
1)
2)
3)

Based on each of your short-term and long-term goals, use this step-by-step process to keep you on track with your goals for 2014.

Example: “I would like to increase my intake of fresh foods and decrease the amount of processed food I eat in my diet.”

1) Why are you setting this goal? Because more fruits and veggies will help to nourish my body
2) What are the risks/benefits and pros/cons of your goal? I can reduce risk for disease, have more energy throughout the day.
3) What will change in your life if you reach your ultimate goal? I will feel more balance in my diet and cleaner inside.
4) What will change in your life as you attempt to reach this goal? I would like to learn how to cook more fresh foods. I hope to improve my culinary skills.
5) Is this a realistic and specific goal? Yes.
6) Do you have a plan of action in achieving this goal? I will replace my afternoon granola bar snack with a piece of fruit in the afternoon to start. Then I will gradually incorporate more fresh foods to my breakfast.
7) Do you have a strong support group? No, but I hope to inspire others.
8) Do you have the right resources to reach your goal? Yes, I have a dietitian in mind who I can contact to help me stay accountable.
9) Are there any obstacles in your way in reaching your goals? Yes. I am very busy with work and I often have an all or nothing approach.
10) How will you overcome barriers before you reach your goal?  I know all is not ruined in one day. I will always have at least 1 fresh food option at home to help me get back on track.
11) How will you track progress? I will keep a food log.
12) How will you maintain your enthusiasm for your goal if you being to experience a setback? I will remind myself that some progress is better than no progress.
13) What’s your realistic timetable of reaching your goal? There’s no exact deadline. I hope to continue to explore my real food options like whole grains.
14) How will you celebrate when you reach your goal? I want to cook a 3 course meal for my friends.
15) What will it mean to you when you reach your goal? I know I am improving my overall health so this goal means a lot to me for my quality o life.
16) How will you maintain your success when you reach your goal? I would like to start a blog and perhaps I can blog about my recipes.

As you can see, goal setting can be very empowering but the ability to plan and execute a vision is a powerful process and with the right attitude and course of action, both short-term and long-term goals are within your reach. As you build self-confidence through goal setting, you will learn to create healthy habits of achieving even your most difficult meaningful goals and ambitions.

Goal setting for 2014

I think a New Year is a great time to think about new goals but to also reflect on the past year. 

In your head, goals always sound great. 

Qualify for Kona or a National competition.
PR at my upcoming marathon. 

Travel more.
Be a better planner. 

Have a better attitude.
Get more active in my community.
Get a new position at work. 

But the challenging part is not only seeing them through but also, having an action plan that allows for progress, setbacks and everything in between. 

I thrive off goals. I can not function well in life without goals for goals give me meaning. They keep me motivated and they keep me enjoying the journey of life. I am never too hard on myself with my goals for I keep them as realistic as possible. And most of all, I know in life that things happen that stop me from being consistent. So the plan often changes, but never the goal. 

As we enter a New Year, this is a perfect time to set short and long term goals for yourself in the following areas:
LIFE
DIET/NUTRITION
EXERCISE/TRAINING

Consider what you have accomplished in the past as well as your strengths and areas for improvement. As an athlete, I know that being faster or stronger is not in training more but instead training smarter. For you, your goals should be similar to your passions in life. You should set goals that challenge you but also that will make you happy. You should always love what you are doing. Sure, things will always be hard at first but if you are dissatisfied with something or are seeking a new challenge in life, health, career, finances, social life, community or fitness, there's never a better time than NOW to experience something new. 

Create new goals - NOW

Goal setting allows you to experience life in a new way. With new goals you will step outside your comfort zone. Life will have a new meaning and purpose and may even give you strength in other areas that you never thought possible. 

Keeping things simple...goals take you somewhere new in life. 

Think about the last time you accomplished something? Perhaps a weight loss goal, a training/fitness goal, a career change. 

How amazing did you feel when all that hard work paid off? 

When you set a realistic, practical and meaningful goal, you can take pride in your achievements and also feel strength when you overcome obstacles. 

I love being able to see progress. This is why when I train for triathlons, I make sure to have specific workouts that allow me to see progress. I use my training gadgets, I do testing periodically and I also have specific workouts to challenge me to see how much progress I have made through each phase of training. 

Progress, for me in triathlons, is not always about a time, speed or distance but instead, thinking about what I was doing before and where I am today. Sometimes I find great success in overcoming obstacles or stepping outside my comfort zone even if physically, I have not made significant progress. 

I am so excited for you to set goals and to find joy in achieving those goals. But first you have to define your goals, write them down and know exactly where you are going and by when. 

1) Think about your past successes and failures/lessons learned. Your new goals should give you more confidence in life. 

2) Goals should inspire you, motive you and make you a better person. 

3) Goals need an action plan. How are you going to get there and by when?

4) Who's part of your team to keep you going when times are tough or to give you a high-five when you make progress? Be sure to surround yourself with energy givers and not energy suckers. 

5) How will you overcome challenges? What challenges are you expecting in the next year? 

6) How will you celebrate and acknowledge success? Be sure to not dwell on setbacks and forget to celebrate the milestones. 

7) What does this goal mean to you - mentally, physically, emotionally?

8) Will this goal keep your life in balance and does your action plan allow you to function well in society?

9) What kind of environment will you create to keep you moving forward?

10) What will you do when you reach your goal? What will it feel like?

Now that you have taken time to think about your goals - it's time to start your plan. 

How will you get there?
When do you want to get there?
What will it mean to you when you get there?

What goal will change your life in 2014?

Giving a shout-out to your body

For the past five years, I have written 60 articles for Iron Girl. Wow- that's a lot of brainstorming and researching!

 

Every month, I try to think of a topic that is relatable but can also make a difference in your life and how you go about reaching your personal goals.

 

There are many topics that I can choose to write about for my last monthly column (December) of the year on Irongirl.com, especially with the New Year approaching.

 

But, I try to stay with my philosophy of seeing food for fuel and for health and focusing on a balanced lifestyle in order to improve quality of life.

 

2012: Meaningful numbers - focus beyond the scale

2011: Mutlisport myths explained: Compression

2010: New Year Changes

2009: How dense are your snacks?
2008: Off Season nutrition

 

 

I hope you enjoy my latest column with Iron Girl as you think about your goals for 2014 and reflect on 2013. Not only is it a personal topic for myself, but as a clinical dietitian and exercise physiologist specializing in sport nutrition, my mission is to help athletes and fitness enthusiasts (men and women) learn how to have a better relationship with food and the body as the first step to improving health, reducing risk for disease, changing body composition and reaching performance goals.

 

(this article is not limited to females - male Trimarni readers, you need to thank your body as well)

 

Dear BodyBy Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

As an Iron Girl athlete, you have a lot to be thankful for and you owe it all to your body. As the only place to live for the rest of your life, it's important that you go into the New Year with a balanced approach to reaching your health and fitness goals. Instead of spending the holiday season body bashing and making unrealistic exercise/diet resolutions for 2014, perhaps it is time to thank your body for all it has allowed you to do in 2013.  

 

I will help to get you started.

 

Dear Body,

 

Thank you so much for everything that you have done for me for the past ____ (age) years. I am a ______ (job), a _______ (parent to, significant other to, family member, best friend, etc.) and I love to ______ (hobby) and ______ (sport) and ______ (in your free time). I enjoy inspiring others by working hard for my goals and body, you keep me going strong every single day. We had some amazing highs, like when __________ (best athletic moment) and as you know, a few lows ________ (what obstacle did you overcome). But, I refuse to give up, so body, please don't give up on me.

 

I have hopes to ________ (short term goal) and eventually _______(long term goal) so let's continue to get out of bed every morning, to see what WE are capable of achieving in our awesome life together.

Body, I realize that I have not always been the best to you. There were times when you were ______ (ex. sleep-deprived, stressed, uncomfortable) and you told me that you were feeling off. Sometimes I listened and sometimes I did not. 

Body, I apologize for keeping you malnourished at times and my dietary choices made you feel restricted, moody, lethargic and hungry. Body, thank you for reminding me that you love to eat real food.  Body, I'm ready to maintain a healthy relationship with food.

Body, I love the muscles that help me cross finish lines and the beautiful weight on my arms, thighs, butt and hips that remind me I'm in good health.  

Body, what matters to me more than anything is that you don't fail me. I want to live until I am ______ (years of age) and I promise I will always respect you.

Body you are beautiful and I thank you for an amazing past year. I look forward to making memories with you in 2014!

 

Love, ________ (your name) 

  

You do not have to share this letter publicly with others like I did in 2010, but I encourage you to share this exercise with anyone who may need to give a little (or big) shout-out to their awesome body. Feel free to reach out if you'd like to share your letter with me or let me know how this exercise will make a difference in your lifestyle in 2014 (or now).

Getting ready for the new year

If you are saying to yourself "I can't believe it's already December," you are not the only one who feels like time just rushes by. 

So, perhaps this coming year you can do things a bit differently. Rather than waiting, hoping for the perfect moment or picking the day when everything will feel right, how about treating every day as if it was the first day to work on you. 

To work on your goals, your body, your health, your outlook on life, your relationship with others. Whatever you choose to work on, why wait?

Here are a few tips to help you get ready for the New Year:

1) The first step is always the hardest 
I always learn so much when I ride my bike with Karel. Lately, I have been performing single leg drills, realizing how weak I am on the upstroke of my pedal stroke with my left leg. Well, yesterday Karel really challenged me when we went for our ride. He told me I have to unclip and step-down with my non-dominant leg (which for me, I typically unclip and step-down with my right leg). This terrified me! I felt so unnatural unclipping with my left leg and I was so scared that I was going to fall in the opposite direction (with my right foot clipped in). For me, I have created a habit of using the same leg to unclip ever since I bought my first tri bike w/ clip pedal (7 years ago). This was a very hard habit to break but Karel is always looking for ways for me to be a better skilled rider. You'd think this was something so easy to change but for me, it was scary. 

After a few times of telling Karel there was no way I could do it, I took a risk and did it. And wouldn't you know, now it's no big deal. It took all of 5 minutes to prove to myself that I could at least try this "challenge" and now it's just as easy as the other leg.

We tend to build things up in our mind that they are bigger, harder and more difficult than they really are so we often psych ourselves out before we even try. We all have fears or things that make us uneasy and we can not all relate to each other's obstacles - and that is OK. Don't be afraid to start something. Either find someone who can help you get started and keep you motivated or have someone help you learn how to create the right skills to keep moving forward. 

2) Stay in check with your goals 
Can you remember the goals you set for yourself 3,6 or 12 months ago? How about 2 or 3 years ago? Are you still on track or are you considering a different path to take? Use this time to think about your goals and tweak them as needed so that they are realistic, practical and meaningful. Your goals should be reflective of your lifestyle and how you want to live and every day you should enjoy moving yourself one day closer to your goals. 

3) Choose a daily goal
There's nothing more gratifying than having a to-do list and crossing out each item on the list when it's done and then seeing a completed list at the end of the day. A to-do list is a great way to feel accomplished but it also helps you keep your priorities in check. Sometimes you can't finish everything but you don't want to push back deadlines just because you are spending time on something that isn't a priority for that day. 

The best way to enjoy every day is to feel like you accomplished something for that day. This is easier said than done because often, we have a dozen things on our plate and even when they are completed, we still feel pressure that there's more we need to do.
Have a clear objective of a daily goal that you want to achieve for that day. Is it working out for 30 minutes, working on your skills in the pool, bringing your lunch to work or getting to bed earlier. Direct your energy to that one goals and don't take it for granted when you conquer your daily goal.
Write down your daily goal in a notebook and after a week, see how much you were able to accomplish. Then reflect after a month and see if you created any new habits with your daily goals. 

4) Focus on one thing at a time 
One of the most common results of a person feeling overwhelmed/frustrated with their body composition is making extreme changes in the diet. A list of foods become off-limit and instead of addressing the one or two problem areas, a radical shift is made. Although our society loves to multi-task, the side effect is that we tend to do a few things OK rather than one or two things really really well. Also, at a result, our focus and attention toward the important things gets diluted. 

Whatever goals you have for yourself, you should not feel overloaded with a list of things you have to do, follow or abide by in order to meet your goal. Concentrate on one thing that can help you move closer to your goal. Laying out your clothes the night before a morning workout or making your lunch as you are making dinner the night before are two very easy ways to feel less rushed in the morning. Don't let all day go by and then feel guilty that you didn't work out or eat a lunch from home and then workout fanatically in the evening to try to burn off all the calories you consumed from your fast-food lunch. Set yourself up for a great tomorrow by focusing on one thing at a time that can make you feel great. 

Be sure that you acknowledge accomplishments that you have made so far and what work you still need to do to help you reach your goals. Don't get discourage but instead, feel motivated by how hard you are working to reach your goals (Even when you have a setback - which we all do). 

5) Keep going when the going get tough
What's your reason for the goals you made? There will be tough times ahead and life will not be in your favor so how will you stay focused and motivated during the tough times? Why are you doing this? 
Link what you are doing today (or what you want to accomplish) with where you'd like to be in 30, 60 or 90 days. Keep your timeline short enough that you have check points to keep you honest and humble with your efforts but a long enough vision that you will feel totally awesome when you reach your goal and never gave in to excuses.
Be sure to always focus on the little details. Athletes, for example, often get stuck with garbage yardage and just go through the motions to check it off the list. If you are putting in the time, be sure you are getting something back in return that will move you toward your goals. You must be aware of what you are trying to achieve each day with your actions, whether it's in the diet, exercising, at work or in any part of your life. There will be times when you need to be disciplined to give that little bit of effort even when you are tired, unmotivated and exhausted and there will be other times when you need to step back and reflect on why you aren't making progress (and perhaps, take a short break from the task at hand to re-evaluate your path). 

I hope you find these tips helpful.

Rather than counting down the days until a New Year, enjoy every day as you move yourself closer to your short and long term goals.....your goal timeline is up to you. 

Enjoy the journey, have fun and never have limits on how big you want to dream.

Make these 3 changes now before 1/1/14

Wow!
65 days until January 1st, 2014!!!! 

Where are my goal setters at? I know you are dreaming big right now just like me!

Even if 2014 will be an exciting year to conquer challenges and reach new goals, are you going to put off making small daily changes for the next 2 months when you could be working your way to developing better, stronger and smart skills for 2014? Do you really want one day, on Jan 1st, to be the day when you feel pressure to make extreme, unrealistic, temporary changes in the areas of diet, exercise and lifestyle when you can spend 65 days making small changes?


                                      

Don't wait for the perfect time - there will never be one. Create one small change today that will set you up for a better tomorrow in the areas of diet, exercise and life.

                                                               

Three changes I suggest:
-Diet: Eat a satisfying breakfast and continue to tweak it so that you can stay satisfied for 3-4 hours (ex. add a bit more pro/fat to your carb selection and stick with real foods).

Try this: Nutty Pear Oatmeal

1/2 cup oats (dry)
1 tbsp raisins
1/8 cup seeds + chopped nuts (mixed)
Dash of cinnamon
1/2 large pear (sliced - save the other half for snack + 20 pistachios)
~15g of protein powder (whey, soy or vegan - different products may cook differently, mix together before cooking and stir at 45 seconds)
Water/milk to meet consistency needs
(if you don't want to add protein powder, you could mix it or have a side of 4-6 ounces greek yogurt plain (0%).
1 tbsp chia seeds OR 1 tbsp ground flax seeds

-Cook for 60-90 seconds and add more water/milk to meet consistency needs. 

-Exercise: Don't think big, even a 20 minute workout or movement will burn calories. Try to aim for 30-60 minutes of movement daily. Try to walk more.

Try this: Fitness magazine walk workout (perfect for lunch break or before/after work)

Source

-Lifestyle: Try to go to bed earlier to get a restful night of sleep. Consider evening habits that may be keeping you from getting a good night of sleep (Eating dinner too late, snacking too much in the evening, staying on the computer too late, watching TV, bringing stressful thoughts or a big work to-do list with you too bed, too much afternoon/evening caffeine).

Try this: Read an old blog post I did on sleep (it does a body good!)


                              


So, are you ready to make the changes now in order to receive the results on January 1st? 

You are in control of your choices - don't wait, act now. Making small tweaks to set yourself up for a better tomorrow. 

Create your positive environment

Happy New Year!!

Who's ready for the new year and a better you? I am excited to continue my journey of life, to better myself in all areas and I can't wait to keep making memories from all types of experiences. I still expect challenges to come into my life and I feel every day I get stronger (in mind and body) at learning how to overcome obstacles and maintain a balanced lifestyle.

I am really looking forward the upcoming year in so many ways but I know that with all my goals that I have in front of me, I can not expect to reach any of them without hard work and consistency. Now, when I mention this word "hard work", there is a special appreciation that I have for hard work. I suppose hard work comes with sacrifices and discipline but the work that I put forth to reach my goals does not sabotage my enjoyment for an active and healthful life. My mission every day is to make for a better tomorrow so although sometimes I may not be feeling "it" at the moment, I know whatever I choose to do is helping me for a better tomorrow and to get me closer to my goals. I always think "big picture."

I wrote my latest Iron Girl article on a topic that I feel has been really helpful for my own personal journey of living a balanced lifestyle and more than appropriate for the start of the new year. We love to talk the talk of reaching goals but as we all know, it's hard to keep up the motivation and desire to work, work, work to reach those goals, day in and day out. When you love something, it doesn't feel like work but let's be honest, we all have our up and down days.

As athletes, we all know about fear-based training when you put off the work to make progress overtime and feel pressure to squeeze in those last minute workouts or long miles because the big race is approaching. If you are focused on body composition, it's likely that you've said "oh well" a few too many times but when you get fed up or feel frustrated or stressed, you take it out on your body and wish for a quick fix to happen yesterday.

I believe that the best tool in your handbag is to create a positive environment to move you closer to diet, health and fitness goals. This is something that needs to be done daily for every day is different. To accomplish things in life, you have to have the pieces in order to put together the puzzle. Don't just wish for the finish project because you can imagine what it will look like. Be sure to dedicate time to create your own personal positive environment whether it is at work, home or elsewhere. Believe me when I say that your life will become so much more enjoyable because you will stop the hoping and wishing and find yourself actually getting things done and enjoying the process.






Creating a Positive Home Environment

By Marni Sumbal, MS, RD, LD/N

When it comes to improving health-related habits, it’s important to create a positive environment that allows for change. We live in a society in that we are constantly being told what to do but without the right tool-set, it’s hard to put the pieces together in order to create long-lasting habits.
If you can’t run 5 miles today, how can you expect to run 10 miles at a race next weekend? Long-term habits require small daily changes. Small changes will bring you closer to a better way of living but never forget that you cannot rush the process.

In welcoming the New Year, you are likely excited, motivated and committed to work hard for your goals. Hard work is a concept that should be applied year round but it can become quite tiresome if you expect to make extreme changes in one week and hope that they last for the next 11 months.
Understanding that food should fuel your active lifestyle and exercise should help keep your body in optimal health, here are a few tips to help you create a positive home environment in order to keep you on track throughout the New Year.

Kitchen
-If you want to bring your lunch to work, invest in quality Tupperware to make it easier to plan for leftovers at dinner, for lunch the next day.
-If you struggle with eating a variety of fresh foods on a daily basis, keep 1 leafy green, 2 washed veggies and 2-3 washed whole fruits in the refrigerator at eye level to make it easy for daily meal prep. To avoid spoilage, pre-slice/chop 2-3 cups of fresh veggies/fruit once or twice a week for easy snacking or for a quick salad. Non-seasoned frozen or bagged fruits/veggies are acceptable choices to make it easier with these new changes.
-If you struggle to stay hydrated, prepare 3 x 16-20 ounce water bottles in your refrigerator every day, to make it easy to stay hydrated before, during and after workouts.
-If you currently eat out 4 or more times a week, try to reduce that number in half. Recognize the value of eating food prepared at home and gradually work on reducing your intake of restaurant/fast food so that eating out becomes a special occasion, not a daily habit.
-If you struggle with portion sizes, re-think your dishes. Use large bowls for plant-strong meals and smaller dishes for more calorie-dense options. Occasional treats like cereal or ice cream for “dessert” can be portioned-controlled in a small coffee cup.


Bedroom

-If you have a weight-related goal, let your lifestyle be your guide and not the scale. It is recommended to weigh yourself no more than 3 times per week, understanding that body weight fluctuates 3-5 lbs on any given day. Consider what you are able to do with your amazing body as you work toward your weight-related goal instead of directing all your energy on a number on a scale.
-If you are committed to working out/exercising 7 days a week, strive for three days of quality workouts at a moderate – high intensity (be sure to consult with your physician prior to starting a new or returning to an exercise program). The other days should include walking, yoga or any type of movement that will also help your body become more metabolically active.
-If you struggle with getting out of bed in the morning to exercise, lay out your clothes (and charged gadgets) the night before. Prepare the coffee, make your breakfast and lunch and lay out your work clothes as well before bed in order to enjoy a non-rushed morning routine.




Marni Sumbal, MS, RD, LD/N

Marni works as a Clinical Dietitian at Baptist Medical Center Beaches, is the owner of Trimarni Coaching and Nutrition, LLC and provides one-on-one consulting in the Jacksonville, FL area. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist (CISSN). As an elite endurance athlete, she is also a Level-1 USAT Coach and a 5x Ironman finisher. Marni is a 110% play harder, Hammer Nutrition and Oakley Women brand ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, Bicycling Magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes to IronGirl.com, USAT multisport zone and Lava online.
Website: Trimarnicoach.com
Email: Trimarnicoaching@gmail.com

Should you make a New Year resolution?

As a professional in the health field, I have many credentials behind my name which would make it easy for me to capitalize on the New Year holiday. With all the resolutioners (is that a word?) out there who desire a change in lifestyle habits (but really want a quick fix because 365 days is just too long to keep up with habits that are likely extreme and unrealistic), it would be easy for me to promise you quick results and instruct you on how to reach your resolution within the next few weeks. However, I will not change what I believe in to promise you something that will come quickly when I know it should not be achieved quickly. No matter what you want for 2013 and your resolutions, there is a reason behind your procrastination on not working hard on your goals in 2012 and likely, all will not change on January 1st and be maintained by Dec 31st 2013. Therefore, I will continue to support my philosophy in that life is a journey and that it is best enjoyed when the diet and exercise routine are in complete balance.

Surprisingly, I am not one for resolutions. For the past 365 days, I have been using my blog and Trimarni facebook page to inspire, motivate and educate others to live a more balanced lifestyle. I recently made a few modifications to my website specifically to my nutrition services in order to help better serve our community. I have recently updated my website - feel free to browse around and send me an email if you are interested in my services - at any point in your lifetime. Throughout the past year, I have been able to help so many athletes and fitness enthusiasts reach personal fitness and body composition goals as well as reach finish lines and personal best times. I have reflected on what worked great, what worked okay and what didn't work and I made changes. To me - that is what a New Year is all about. If we can all spend a little time being thankful for a New Year we can be equally thankful that we had the last year. Certainly you can find a few things that you are proud of and with next year being another opportunity to move you closer to your goals and dreams, it is simply another day in your life. While we don't want to think about a deadline in life, we certainly do not want to waste any days here on Earth.

I don't want to confuse, mislead or depress anyone out there so I will start this blog by saying "YES - tomorrow is a great day to start working towards a New Year. Why wait any longer?"

One year ago, I started my own business. Trimarni Coaching and Nutrition, LLC. No surprise- I blogged about it like any other important milestone/experience in my life. As you can guess, this was not an overnight dream-come-true. First, it took 3 years of obtaining my RD credential. Then it took several months of learning how to "own" my own business. Throughout that time, there was a lot of brainstorming as to my vision, short and long term plan, philosophy and focus of my business. I needed to put together the right words to describe the best services that I could offer to others. Services that would allow me to help change the lives of others and in a way that made me feel as if I was being connected with people around the world...people who shared passions and lifestyles, similar to my own or if anything, aspired to reach their own personal goals in life.

I started my business on January 1st, 2012. Talk about a resolution! In the past, I have used the first day of the New Year to reflect on ways that I could be a better person here on Earth. Never have I resolved to let one day be the day when I would start taking better care of my health or being the day when I would start working hard to reach my fitness goals. I have never once considered a "perfect" day to better my diet or exercise routine because those are two very important components of living a healthful lifestyle (certainly I don't need to be a triathlete to be healthy but it is part of my lifestyle and I choose to train for quality, thus keeping my life balanced as a triathlete). I never want one day to pass on by where I disrespect my body when it comes to exercise or the diet. As you know, I don't believe in a perfect way of living so whereas others may consider some of my actions as "bad" or "off-limit", I see it as an occasional day because of all the consistent days that come so naturally for me because of many years of reflecting and resolving.

When it comes to resolutions, resolutions often get confused with goals. Hopefully you want to achieve something by x-date or better yourself in or at something and that is fine to say that that is your New Year resolution...but then what? The main difference is that with goals, you are willing to put in the effort to achieve something and after it is achieved, it is time to move on to something else. A goal is something that requires a process, it requires time. And once it is achieved it will likely enhance your lifestyle. Whether it is a goal or a resolution, likely there is something that you don't have now in your life (or a way of living) but eventually you hope to obtain it or conquer it. When you have a goal, you are ok with not having "it" right now because you are ok with progress. With a resolution, you may find yourself rushing the process because of the pressure you are putting on yourself to start this process today (or Jan 1st).

So then comes another issue with resolutions. The positive is that there is a lot of motivation and commitment on January 1st. Likely, the holidays have left you a little "off" with your eating and exercise routine and certainly there is nothing wrong with that when there are 365 days in a year. Around this time, there is a lot of thinking going on in the brains of humans. Stop smoking, start strength training, start eating "healthy", start sleeping better, start spending more time with friends/family, etc. The thought is there but is it really what you want to be doing? Perhaps you are motivated and this time you really do want to make the changes. But why January 1st? What will it mean to you when you do keep that resolution? If you are doing something that doesn't make you happy, doesn't mean a lot to you or feeling like you are setting that resolution to make others happy, there will be little commitment and motivation in 30 days from now. 4 weeks is a long time to do something that doesn't bring you happiness, contentment and joy. If you are doing something that you are not passionate about, that is ok so long as you are open to the idea that eventually you will become passionate about it and that you hope that it will become something that you enjoy. But if you are trying the same thing and expecting the same "failed" results, there's not question as to why you keep running out of fuel by week 4 of your resolution. Sit down with yourself and search deep inside as to what is most important to you. Expand on your resolution so that January 1st is the motivation you need to get started but in years from now you will not overlook the many days in life that are also great decision making days for changing your lifestyle.

If you ask me, I am super excited for 2013. Another year, with 365 days to be consistent with healthy living and to work towards personal goals. No need to lose focus of your resolution if you are setting one and no need to feel the need to set one. Whether in your business, personal life, activity routine, sport, health or social life, know what outcome expect to receive when you reach your goal(s).

Starting tomorrow, apply yourself to everything you do in life. DO NOT rush the journey. As I say to my athletes, what's the point in a lean body if you can not do anything with it. If you are going to make changes in your life, vow to "do better" at anything that has not worked and trust yourself that your plan of action has a purpose and the actions steps are realistic and maintainable. Be sure you have a great network of social support and surround yourself with people who give you energy and will hold you accountable of your own individual goals (not convincing you to join the masses). Be driven by internal factors, not things in your life that seem like it is the "right thing" to do. If you are investing your energy in a change, consider the intrinsic factors such as enjoying the highs and lows that come with change. Avoid being so focused on the end result that you lose focus on the goal as well as accepting the challenges that come along with change.

Although the New Year can be a great launch to a new way of living or thinking, whatever you are wanting to achieve in 2013 and beyond, there is no reason to ever feel defeated if you promise to yourself that every day has opportunity to be a life-changing day.

Happy New Year!

How's that working for you?

 

 

We are on the verge of the New Year so that means the hype is building for companies and guru's to prove that they have the best pill, fitness equipment or fad diet to help you finally reach your fitness and body composition goals. As I continue to read about weight loss pills that are dangerous for the consumers (like this one called WOW), I am sure I don't need to convince you that weight loss pills do not solve long-term problems.

I really love this picture because I feel it holds true to so many things in life. So much to do and not enough time. As someone who loves to fill my plate just as much as I love crossing things off my long to-do list, it is not exclusive to procrastinators to leave everything to the last minute. Sometimes, we let time pass by too quickly not recognizing that every day brings an opportunity to bring us closer to our goals. The bigger issue is that we can lazy and make excuses so that when we feel the pressure, we expect results. Thus, it is when we feel like there is not enough time, people are motivated by quick results....results that never last and rarely work.

However, despite dedicating the past 11 months to trying to motivate, inspire and educate you on how to create lifestyle habits and to bring you to a more balanced active and healthful lifestyle, it is likely that a few days, weeks or months of over-indulging and/or minimal physical activity have caused you to reach your breaking point. Of course, there's no better time than the New Year to resolve those habits that are moving you further away from your goals but why is it that after 11 months, you are fed-up with habits...habits that result from actions and actions that result from thoughts?

Certainly, if you need help from a professional, seek help before you find yourself setting 2014 resolutions after 364 days of doing the same things yet expecting the same results. For most people, you have the capability to change habits but perhaps you are confused as to how to make changes that will bring long-lasting results?

If you are someone who constantly finds yourself questioning if habits are bringing you closer to your goals, here are 5 of my daily tips that may help you live a more balanced lifestyle:

1) Get a good night of sleep. Try to eat dinner at least 2 hours before bed and create a balanced and satisfying meal that does not leave you stuffed and does not leave you wanting an  after-dinner "snack". If you aren't hungry enough to eat an apple, you aren't hungry (but OK to enjoy up to .5 ounce of dark chocolate or 1.5 ounce dark chocolate daily). Instead of eating or stimulating your brain w/ the computer, phone or TV, try to go to be 30-60 min earlier than normal in order to get a restful night of sleep.

2. Develop a healthy coping mechanism. I use Campy to de-stress me instead of food or alcohol. Find something that makes you feel good when you feel overwhelmed, sad or stressed. Look up quotes, funny animal pictures or just take a walk. Food and alcohol don't solve problems.

3. Create a routine that allows for consistency. If you find yourself like a zombie by Friday due to your training routine alongside balancing work, family, etc. consider a "rest" day on Wed. Too busy to make a lunch every day of the week - aim for bringing your lunch 3 days a week instead of eating out 5 days a week. Always find yourself dragging at work by 3pm, save your favorite email or project for the afternoon so that you have motivation to stay strong all day long.

4. Prepare meals when you aren't hungry. Don't expect to spend 30 -60 min on food prep if you are starving and with low blood sugar. Seek out times during your day to make a few items for meals when you wouldn't normally eat. Cook grains or start the crock pot in the am as you are getting ready for work or pack your lunch for tomorrow immediately after you finish dinner (before you sit on the couch or get to house-work).

5. Don't expect quick results, set yourself up for success not failure. Need to lose weight? How about aiming to lose 2 lbs in 1 month instead of 10? If you happen to lose 5 - you will be more delighted than if you fail to lose 10. Don't expect every changed habit to result in a change in body composition or performance. The body is a very exceptional thing. Don't confuse progress with backtrack. If you find yourself happier, healthier, more productive, more energetic, more satisfied, more balanced or more consistent than yesterday - you have made progress. If you find yourself in a cycle of habits that keep you frustrated, overwhelmed, anxious, exhausted, isolated and sad - it only takes one change to prove to your exceptional body that you are ready to make progress.