Metabolic Typing, Part 2

Metabolic Typing is a powerful diet that helps clients customize their diets to be free of food cravings, reach ideal weight, have high energy and prevent disease.

I say customize their diets because we as humans are all different.  We may have similar characteristics as a type within the Metabolic Typing Diet however we will work to customize what is the best for you.

Here is Part 2 of Metabolic Typing with Bill Wolcott: [grandflv id=217 w=520 h=304 autoplay=false]

In Health,

Food for Energy!

Food, it is the vehicle in which you recieve the most of the nutrients for your body to work optimally!  For me over the past 6 months I have changed my diet to primarily protien, fats & slow carbs (vegatables lightly steamed or raw) depending on the day.  I eat a very simple diet, eating a lot of the same foods each day and then 1 day a week I eat whatever.   For the first time in a long time I have felt absolutely wonderful, have had lots of energy for daily activity and the training I have been doing. 

Now as I am beginning to train for the Friends for Life Bike Rally I must begin to look at food intake for the increased energy I will need to perform at a higher level with increased training.  And my nutritional intake will support my training, to train longer and harder.

I am going to be looking at what foods will allow me to have the required energy to perform and to feel great.  This will be an experiement in process.  The reason this way of eating has been beneficial for me is because I am a Protien Type and a B Blood Type.  I do well on a protein and fat diet with a small portion of carbs.   So as I begin to increase my training the question that I become interested in is  “Will I require to increase my carbs (wtih good whole foods rather than the white foods, energy drinks, energy bars)  in greater quantitities to have enough energy in my system for riding?  What will be the best combinations for the long rides? 

Just My Thought,  Wendy

I am doing it!

After a year of illness, injury and enormous stress I have committed to ride the Friends for Life Bike Rally this summer and couldn’t be more excited. 

It is a bike rally from Toronto to Montreal.  There will be anywhere from 300-400 people who will be riding – to raise money for the Toronto People With AIDS Foundation .  The ride happens this summer starting July 24th to July 29th 2011. 

So my commitment is not only to do the ride it is to begin preparing, training for the ride both physically through exercise, bike riding, going to seminars to learn the basics of bikes and riding in a group.  All of them I find interesting.   I must raise $2200.00. I am already 27% to my goal.  I haven’t done this sponsoring thing in years.  It is amazing how wonderful and supportive people are.  Thanks a million!  If you might want to sponsor me on the ride just click the logo and you will go to my secure page.

Just got a new bike yesterday, put 10 k on it already.  Going out for our first training ride in a couple of days.    I am looking forward to posting on this experience. 

From the perspective of how do I Re-Invent myself back to health, energy, vitality and a sense of joy.  And I will do that in part through sport.  I have begun with my training, exercising, spin bike riding. More to come. 

So appreciative of this opportunity. 

  Hope your day is wonderful.

Courages is in the Showing Up

I was actually in a gym yesterday.  Because I train at home in my own gym I have not had the need to be in a gym in a long time.  I forgot how a gym environment feels like.  There is a silent support system there just because each person shows up.  It doesn’t matter the reason they show up, just the fact that they did there is support at the gym. 

The courage I saw yesterday was that a few of the clients were either obese or obviously ill and yet they showed up.  They had community with each other.  They seemed to know each other, support each other and work out hard for them.  This is courage.  They have a lot of work to do and it seems they are willing to show up to do the work.  Seems they are willing to put in the time to be healthier, stronger, fitter, in better shape, living with less weight and they are doing it in community.  The camaraderie between these women was awesome to see and yet I could feel it as well.

I have heard it said many times before that “showing up is half the battle”.  So where are you showing up in your life when it comes to your health, wellness and fitness goals?  Are you showing up at the gym?  Are you showing up to meet a friend for a walk, to exercise, to move and to connect?  Are you showing up with your kids to play in the park, backyard? 

It would be great to hear all the places you show up even when you don’t want to.  All the courage it takes you to show up to reach your health and fitness goals.

Until my next post, Be Courageous, Show up!  Wendy

Always in a Hurry

I have been thinking about being in a hurry a lot these days.  I see myself and others always rushing to get somewhere, do something, achieve something.  And yet I seem to forget the results of my rushing as soon I it happens.  I get to my destination rushed, stressed so much that I don’t even remember what I was rushing for because I have only a few moments then on to the next rush.  I am in a hurry to achieve a goal and once it is achieved I don’t allow myself to enjoy it or celebrate it.  On to the next in a rush. 

I had an accident a few weeks ago and my MCL has been torn.  I am in a brace, moving at a snails pace and my mind is still rushing.  I think the Universe is attempting to show me that I must slow down and be in this moment.  It sure isn’t easy yet here I am with no choice but to slow down.  Actually I do have a a choice to either slow down, heal properly so I can have a healthy life in years to come or I can continue to rush and have a knee that does not work well in years to come.  So I have chosen to slow down now, for my health, my life and me.

The choice for me to slow down  is causing me to learn a great deal about me  in the last number of weeks.  I am learning about trusting the universe, learning about being more peaceful, learning about enjoying this moment, learning about just being happy in the here and now. 

Are you rushing?  How is it affecting your life?  Would love to hear about your experiences. 

Until my next post, Wendy

Life Lessons

It has been a while since I last posted.  I think it is almost 1 month and what a month it has been.  Over 1 month ago I got very sick.  Don’t know what happened but I could not really move and was in bed for 10 days.  After 10 days I got moving very slowly and I am getting back on my feet well sort of. 

Last Wednesday I was reffing a girls hockey game and had an accident.  Without the details a couple of players landed on my left knee.  I have been on crutches ever since. 

Have you ever had things happen and then wonder what is going on in life that is causing it all?  Well that is what I have been thinking and today I realized that I have been learning how to have patience. 

When life is going so fast your head spins sometimes the most important thing to do is to slow down and yet we live in a world that this is the last thing that is acceptable.  We are never meant to slow down, take care of ourself, be kind, be loving to our self.  Well this is exactly what I have needed and the universe has help me to realize this. 

Patience.  When I want everything to happen now I realized today I must have patience.  When I begin to feel well I must have patience and allow time to heal and mend.  When I want business to happen right away I must realize that I must have patience to let the business grow and develop.  Patience.  I must realize that nature has patience, the four seasons.  Spring is the time to plant, summer is the season to grow, fall is the season to reap and winter is the season to rest so.  I must understand that I too require the same kind of patience and I am grateful for this lesson. 

Until I post again, Wendy

Think You Can or Think You Can’t Either Way You Are Correct

I heard this saying many years ago and have continued to hear it many times since.  For me it is a powerful saying and has impacted the results in my business and personal life.

I was remined of this saying a few days ago from a colleague.  It got me to thinking how this saying might affect health and wellness.  For me there have been many times I attempted to do something and the first words or thoughts have been ” I can’t”  (I was actually raised with the saying there is no such thing as can’t in the english dictionary) yet the saying has at times found a way into my way of thinking.

There have been mnay times when the “I can’t” way of thinking has been a part of my life.  When I wanted to reduce my weight yet I would tell myself I can’t stick with it.  I can’t exercise today because I have no energy when in fact my energy was just fine I just didn’t want to exercise.  So how does whether you think you can or can’t affect health/wellness results for you?

How can we change the “I Can’t” way of thinking to “I Can” way of thinking. 

Many years ago I was given a card the I called my “I Can” card because it was a 3×5 yellow card with a picture of an eye and a can.    Kind of corny but it got the point across that “I Can”.  It was a visual that reminded me I can see (eye) wha t” I Can”(the can) do in my life.   It then had a list of 3 things that I must do daily to get the results I was looking for.  It really was a powerful tool and corny at the same time.  That was the fun part of the card.  The list was effective in getting me into massive action.  This to do list is the thing that I have noticed that has allowed me to live with “I Can”.  Having “I Can”  attitude makes me:

  • Commit
  • Focus
  • Take Action

So how does this relate back to health and wellness?  We are living in a global health crisis.  Cancer, Heart Disease, Diabetes, premature aging are out of control.    We must begin to have an “I Can” way of thinking to move forward with better health/wellness.  We must begin to practice “I Can”.   “I Can” exercise, “I Can” reduce my weight, “I Can” drink water, “I Can” enjoy drinking water,  “I Can” enjoy exercise, “I Can” give my body nourishment with good quality foods. 

For me anytime I have had an “I Can” way of thinking it has been positive for me, my health/well being . 

Where will you change your way of thinking  to an “I Can” attitude and Commit, Focus and Take Action?  Reduce in Weight, Exercise/Move, Eat quality food, Drink water…..

Where have you been telling yourself “I Can’t”   

What tools will you use to remind yourself  daily that You Can do anything you decide to do? 

Will you make your own 3×5 Eye Can Card with your 3 Take Action Steps? 

Will you get a friend to be your “I Can” supporter?  

What ideas or successes with an “I Can” will you share here? 

It’s just a thought

Are you living your plan?

Yesterday I wrote about having a plan.  In yesterday’s post I wrote about my planning a Weight Loss Program that I am putting together.

I just got back from a long bike ride around my area.  It is an absolutely wonderful morning with the sun shining, very little humidity and not a cloud in the sky.

I really enjoy getting on my bike and going for a ride.  Doing this is a part of my plan.  My plan to live a healthy, active life.  Exercise for me is a daily thing.  Whether it be living weights, doing body weight exercise, getting on my bike for a ride, boxing, yoga or reffing I do something 6 days a week.  I take 1 day to rest which is also a part of my plan.  Getting balance is very important and a challenge. 

To get out of doors and enjoy the beauty of the neighborhood.  Whether it is a short ride or a long one it is wonderful to be outside, seeing all the beautiful gardens, homes and even the people out on the street for their daily walks is a very enjoyable way for me to get exercise.  Yet it hasn’t always been this way.  There was a time when I didn’t do any kind of exercise, was overweight, tired,  sick and not feeling so good. 

Yet today it got me to thinking about planning life.  It seems most of us just let life plan us.  When I hear most  of my friends and colleagues speak about their lives it is from the standpoint of working at their jobs and then at some point in the future retiring and doing what it is they really enjoy. 

It got me thinking about planning and how important it is yet so little is done about it.  When it comes to health, weight reduction in today’s world it is even more important to plan.  Now for some when I discuss planning  it becomes this heavy thing that we are not supposed to discuss.  For some it is just too much, yet when I think about planning my life and how I want to live it I find it rather exciting.  I think about what I want and not what I don’t want.  I have been told that the mind doesn’t understand the concept of don’t want and so it messes with the plans.  For example if someone were to say “I don’t want to smoke”  the mind would understand “I want to smoke” so the reason to plan your wants.

Today it got me to wonder if so many people today are challenged with health and weight problems because they don’t plan.  Are we so stressed out as a society that we don’t take the time to think about life and what we want from it?  I don’t believe anyone wants to be overweight, suffering from low energy, heart disease, diabetes, cancer and any of the other many illnesses that people suffer from today.  Yet it is happening. 

So how do we turn this around?  How do we begin to plan our lives so we can feel better, look better, and have more energy and more fun in life?  Is the first step to ask ourselves “What do I want?”  Is that a scary question?  Is that the reason we don’t do it?  What if the answer is very different from the life we are now living?  What do we do then?  Then we start. 

It all starts with a decision.  So are you ready to ask the question?  What  do you want from your life?

My Weight Loss Program will be addressing the 6 Pillars for Wellness and how they benefit getting what you want in life.  We will work 1 pillar at a time to develop the Wants in Your life so change will happen and you will begin to put Your plan together while on the road to Wellness and Weight Loss. 

Sign up now and we will get you the introductory information so you can begin you plan.  

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Planning

I am in the process of  putting together a Weight Loss program.  Actually I have worked with clients for a number of years now helping them to reduce their weight, feel better and learn how to train (exercise) in a way that is enjoyable, beneficial while rewarding to my clients in their life.  Although many people tell me they don’t like exercise (training is the way that I think of it) I believe that we all have an athlete inside us that is just waiting to get out and begin to move.  For some of us moving is simply getting committed to going out for a brisk walk many days of the week and for others it is getting busy learning how to train in many different disciplines like, body weight, dumbbells, cables, plyometrics, boxing or whatever mode they are looking for. 

So my program is being put together from all the work I have done in the past with future clients in mind.  As I begin this process I had a question about planning.  Have you ever planned to reduce your weight?  Have you ever planned to be healthier?  Have you ever planned to do both at the same time? 

What’s your Wellness & Weight Reduction Plan? 

Do you plan by keeping it simple?  It is Simple to focus on Simple things isn’t it? 

What stops you from planning?  FEAR!

  • FEAR stands for – Forever Expecting Awful Results

Is there MAGIC in your plan?

  • MAGIC stands for – My Attitude Generates Incredible Change

I feel that when a plan isn’t put into place nothing gets done?  When it comes to training, food intake,  it must be thought about and planned each day beginning the night before?  What do you feel about this?

 WHEN ONE DOESN’T PLAN WILL ALWAYS MAKE BAD FOOD/DRINK CHOICES, EMPTY CALORIES, TOO MANY CALORIES

I have heard and read many, many time that it normally takes 5 or 6 unsuccessful attempts at goal setting to make them happen in a positive way.  Have you had any experience with this?

Did you know that:

  •  Less than 20% of people actually write their goals down
  •  Of the 20% that do write down goals, only 20% regularly review them and this is the important aspect of planning or goal setting. 

Let me know what you feel on planning and don’t forget to sign up for my Wellness and Weight Loss Free program now

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Yours in Health, Wendy Holistic Health Coach

Sleep the forgotten pillar of wellness

Last night I didn’t sleep very well.  Went to bed at a good time however it was well past 1:30 am before I was asleep and it was before 6 am when I was awake.  I can not function on that little sleep and today I am reminded how so important it is to get a good nights sleep most if not all nights of the week. 

Getting a good nights sleep is often forgotten when we think about wellness, health, energy for the next day and physical recovery. 

Here are some ideas for a good nights sleep:  Optimizing your sleep

•  Drink plenty of water, dehydration causes the body to feel stressed and the stress hormones are awakening hormones.  

Water is an essential and the major component of all living matter, and the largest single component of our bodies. Water is the one substance (other than oxygen) that we must absolutely have if we are to survive.  

 •It is strongly suggested to get to sleep by 10:30 pm.  The idea is to wind down prior to 10:30pm.      Physical Repair is between 10:00 pm and 2am so going to bed at 10:00 and falling asleep at 11:00 doesn’t count.    After 2am the immune/repair energies are more focused on mental repair, and that  lasts until we wake up.  Adults are going to sleep later, getting up earlier.   Do the math: we are sleeping fewer hours per night. The average adult sleeps 6 hours and 58 minutes per night during the workweek, according to the National Sleep Foundation poll. Sleep experts recommend 8 hours of sleep per night

•Do you best to minimize the bright lights (fluorescent lights)  at least 2 hours before going to bed. 

•Sleep in a totally dark room. 

 •Avoid the consumption of stimulants (caffeine, sugar and nicotine) after lunch. 

•Become aware of how  desserts at dinner containing alcohol, sugar and or caffeine affect you because again these might stimulate and cause trouble sleeping.   

•Eat balanced meals, particularly at dinner. 

 •Exercise.  This will help you sleep better at night.  However  be aware of the time of day you exercise/train, as intense training after supper can increase cortisol levels and make it hard to get to sleep. 

 •Consider moving electrical appliances in your bedroom to the other side of the room from the bed.  

What do you do to get an excellent nights sleep? 

Just a thought.  Wendy Bottrell, Holistic Wellness Coach, http://www.visionquestwellness.com

Our brains are approximately 80% water. Keep in mind that when we are born our bodies are 90% water and 10% matter. As an aging adult, our bodies begin losing water, dehydration sets in, and hydration falls to about 70% water and 30% matter. Upon death, the body is only 50% water!