My Intentions

        I am so happy to be where I am now. I have met some amazing people since being in Okinawa and throughout my journey being a military spouse. I could not be more thankful for everyone that inspires me to move forward every day. 8 years ago I would have never thought that I would be where I am right now. Being back overseas in a positive environment, loving life, and looking forward to the next day!                                                                                                                                                            
Becoming a Beachbody coach has been more than getting physically fit, though it's a plus. Being able to reach out and help others is everything that I've always wanted to do. Making an impact in others life to help them to feel better about themselves is what it's all about!  Challenge yourself and prove to yourself that you can do ANYTHING!                                                                                                                         

         Who might you inspire?  I wish I had a picture for this story, but over the summer I helped Meaghan Climis and Kelli Wilson complete their first Ever 5K!! YOU can make a difference in someones life by doing things you didn't think were possible. Just get out there and do it! Share your goals, accomplishments, & struggles with someone you care about. You never know who might need to hear exactly what you have to say.

    Thank You Katie Heifner for this picture!

Women and Weight Training for Osteoporosis

Strength training can help prevent bone loss. I found this article on webmd and wanted to spread the word on weight training for those older than me. Since I am not personally experienced in this category and age group I look to the best resources I can find online and in books to inform you all.

By Gina Shaw
WebMD Feature

Reviewed by Brunilda Nazario, MD

Did you know that weight training for osteoporosis -- not just walking or doing aerobics, but lifting weights -- can help protect your bones and prevent osteoporosis-related fractures?
Studies show that strength training over a period of time can help prevent bone loss -- and may even help build new bone.

The Truth About Vitamin D: How Much Vitamin D Do You Need?

How much vitamin D do I need? In November 2010, the Institute of Medicine's expert committee set a new "dietary reference intake" for vitamin D. Assuming that a person gets virtually no vitamin D from sunshine -- and that this person gets adequate amounts of calcium -- the IOM committee recommends getting the following amounts of vitamin D from diet or supplements (Note that the IOM's upper limit is not a recommended intake, but what the IOM considers the highest safe level): ...

In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women.

Maintaining strong muscles through weight training helps to keep up your balance and coordination -- a critical element in preventing falls, which can lead to osteoporosis-related fractures.
"We lose so much muscle as we age that by the time we're 70, we only have about 50% to 55% of our muscle mass left," says Beatrice Edwards, MD, MPH, associate professor of medicine and director of the Bone Health and Osteoporosis Center at Northwestern University Feinberg School of Medicine. "That explains why we feel weak and tired as we age, and we can prevent some of that with weight training."

Getting Started on Weight Training for Osteoporosis

How should you start weight training for osteoporosis? Focus on the back and the hip, says Don Lein, MS, PT, a physical therapist at the University of Alabama-Birmingham's Spain Rehabilitation Center and its Osteoporosis Prevention and Treatment Clinic. Those are the areas most damaged by bone loss, and the areas most at risk from osteoporosis-related fractures.
"Good exercises include hip extension, hip abduction and adduction, and hip flexion -- anything that works around the hip," he says. "Backward bending is also good."
Here's one particularly good exercise:

• Sit on a bench or chair with 5-pound weights strapped to each ankle.
• Then "march" in place, lifting the knees alternately.

"You're working the hip flexor muscles, which are attached to both the back and hip, which leads to improved bone and muscle mass in both areas," explains Lein.
Here are seven other important weight training tips:

1. Work under the supervision of a qualified, certified personal trainer, especially at first and particularly if you have any medical issues.
2. Do strength training two to three times a week, with at least one day of rest between each session (especially if you're working the same muscles at each session).
3. Do one exercise for each major muscle group, for a total of eight to 12 different exercises. Do one or two sets of eight to 10 repetitions for each exercise.
4. Lift the weight slowly; lift to a count of four and lower to a count of four, says Lein. "This decreases the likelihood of injury while helping to recruit the muscle better."
5. Don't use other muscles to compensate. You should only be moving the muscle you're supposed to be moving!
6. Tighten abdominal muscles to help protect your spine.
7. Periodically consult with a trainer about increasing the amount of weight you lift as you become stronger.
   
   One very good fitness program to incorporate weights in is P90x. It has a mix of weight training and and cardio workouts. You decide the intensity & your level of weights.  If you'd rather a more introductory program Power 90 is a great place to start!
   
   Log into your beachbody account to watch videos on these programs and beat the clock!

Getting out of Your Slump

Get Off Your Butt: 16 Ways to Get Motivated When You’re in a Slump

This was taken from Kati Heifners Blog. This is a topic that we ALL can relate to and a great read!

Post written by Leo Babauta. Follow me on Twitter.

Even the most motivated of us — you, me, Tony Robbins — can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making positive changes seems too difficult.

But it’s not hopeless: with some small steps, baby ones in fact, you can get started down the road to positive change.

Yes, I know, it seems impossible at times. You don’t feel like doing anything. I’ve been there, and in fact I still feel that way from time to time. You’re not alone. But I’ve learned a few ways to break out of a slump, and we’ll take a look at those today.

This post was inspired by reader Roy C. Carlson, who asked:

“I was wondering if you could do a piece on why it can be hard for someone to change direction and start taking control of their life. I have to say I’m in this boat and advice on getting out of my slump would be great.”

Roy is just one of many with a slump like that. Again, I feel that way sometimes myself, and in fact sometimes I struggle to motivate myself to exercise — and I’ll use that as an example of how to break out of the slump.

When I fall out of exercise, due to illness or injury or disruption from things going on in my life, it’s hard to get started again. I don’t even feel like thinking about it, sometimes. But I’ve always found a way to break out of that slump, and here are some things I’ve learned that have helped:

1. One Goal. Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.
2. Find inspiration. Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories. Zen Habits is just one place for inspiration, not only from me but from many readers who have achieved amazing things.
3. Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my wife about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.
4. Build anticipation. This will sound hard, and many people will skip this tip. But it really works. It helped me quit smoking after many failed attempts. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.
5. Post your goal. Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.
6. Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to run my first marathon, I started writing a column about it in my local daily newspaper. The entire island of Guam (pop. 160K) knew about my goal. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal in your daily newspaper, but you can do it with friends and family and co-workers, and you can do it on your blog if you have one. And hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
7. Think about it daily. If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.
8. Get support. It’s hard to accomplish something alone. When I decided to run my marathon, I had the help of friends and family, and I had a great running community on Guam who encouraged me at 5K races and did long runs with me. When I decided to quit smoking, I joined an online forum and that helped tremendously. And of course, my wife Eva helped every step of the way. I couldn’t have done these goals without her, or without the others who supported me. Find your support network, either in the real world or online, or both.
9. Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal (see below), ask for help (see below), and do some of the other things listed here until your motivation comes back.
10. Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
11. Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.
12. Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. Who can’t exercise for 2 minutes? (If that’s you, I apologize.) And you’ll feel successful, and good about yourself. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.
13. Read about it daily. When I lose motivation, I just read a book or blog about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.
14. Call for help when your motivation ebbs. Having trouble? Ask for help. Email me. Join an online forum. Get a partner to join you. Call your mom. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.
15. Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.
16. Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that wimp Leo can do it, so can I!” It sounds corny, but it works. Really.

Daphne Oz's 5 Simple, Healthy Snacks Under 150 Calories - ABC News

Daphne Oz's 5 Simple, Healthy Snacks Under 150 Calories - ABC News

Milk does a body good!

Why Vitamin D Benefits Your Health

Vitamin D deficiency is associated with rickets, diabetes, multiple sclerosis, rheumatoid arthritis, coronary heart disease, cancer, infections and high blood pressure. Whew! That’s a lot of diseases.
What I didn’t realize is that almost everyone who lives in northern latitudes (in California that means everyone who lives north of Los Angeles) is at risk for vitamin D deficiency!
Vitamin D is often referred to as the sunshine vitamin because our skin was designed to make vitamin D when exposed to sunlight. Yet, it’s very difficult to make vitamin D during the winter in northern latitudes (and since I live in foggy San Francisco that means during the summer too!). And, sunscreen with SPF 30 reduces vitamin D synthesis by 95-99%.
So, my vigilant sunscreen use might be helping me to stave off premature aging and protect my children from skin cancer but it isn’t helping my (or my children’s) vitamin D status! What’s a mother to do?
The Academy of Pediatrics estimates that up to half of adolescents have low vitamin D levels. Since so many people are at risk for the diseases associated with vitamin D deficiency the American Academy of Pediatrics and Institutes of Medicine (IOM) have both recently increased vitamin D recommendations (400 IU for 0-5 years old; 600 IU for 5-70 years old and 800 IU for 70+ years old).
Vitamin D in the Diet
It is especially important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Yet, vitamin D is rare in foods. Milk is one of the best food sources of vitamin D.
Milk typically contains 100 IU per serving. People who consume milk consume 180 percent more vitamin D than those who don’t drink milk. In addition, salmon contains varying amounts of vitamin D ranging from 100-250 IU in farmed salmon and up to 500 IU in wild salmon.
Simple ways to boost your intake:
       • Aim for 3 cups of vitamin D-fortified milk a day.
       • Use milk instead of water in making hot chocolate, soups and sauces.
       • Choose vitamin D-fortified yogurts, cheese and orange juice whenever possible.
       • Check labels and choose breakfast cereals that are fortified with vitamin D.
       • Include tuna on a regular basis, in sandwiches, casseroles or salads
       • Grill or bake salmon for a vitamin D-rich meal, once a week if possible.
Let the Sunshine In
In addition to vitamin D from foods, Dr. Holick recommends sensible sun exposure: Never burn but 5-15 minutes of sun on the arms and legs during peak sun hours (10am-3pm) 2-3 times per week is OK, then use sun protection!
Vitamin D Supplements
As we learn more about vitamin D and its health benefits, some experts are recommending much higher levels for optimal effects. According to Dr. Holick, everyone can safely consume 1,000 to 2,000 IU of vitamin D daily to prevent deficiency, which may mean that a supplement is necessary.
He even recommends that certain populations, such as older people, cancer patients, and pregnant and lactating women, consume as much as 2000 IU vitamin D per day to prevent disease, pregnancy complications and deficiency in infants since breast milk contains very little vitamin D.
This information certainly got me thinking about making foods rich in vitamin D, such as milk and salmon. Get yourself some exposure, but remember your SPF!  I hope it got you thinking too!  

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How to make time for fitness

Confessions of a Former Workaholic: 6 Easy Ways to Find Time for Fitness

By Tara Igoe

Hello. My name is Tara and I'm a recovering overworked corporate executive. I remember lots of late night meetings discussing things I really didn't care about, delivering presentations filled with pie charts I still don't understand, and gulping down cheap processed food at my desk for fear my bosses would think I was actually taking a break. Not exactly peak life moments. Back then, I didn't know about little things like balance, happiness, and doing the work you love—I learned those lessons later.



But despite my crazy schedule and job dissatisfaction, I always managed to find time for fitness. I think a part of me intuitively knew that taking care of my body was key to both my physical and emotional health. I always felt better after I exercised—life made more sense, my jobs seemed more bearable, and all those good feelings stacked up and got me hooked on fitness for life.
I'm happy to report I left my crazy corporate career behind, and now I work for myself. And though I enjoy what I do, running a business comes with its own set of challenges, including how to fit fitness into my new schedule.
Through both my own trial and error and observing what works for other people, I've figured out how to fit everything into my schedule. I hope the real-life tips that follow will help you fit fitness into your life, and that you find balance and bliss in the process.

Make your workouts fit into your current lifestyle and schedule.

My sister Susan is busy as a mom and a part-time consultant. Her husband Jim is a hotel industry executive who works long hours. They both like to keep fit, but when they have free time to spare, they like to spend it together as a family with their two teenage sons, Will and Henry. So for them, keeping fit has become a family affair.

Sue, Jim, and the boys have done everything from creating fitness challenges using Tony Horton's Power 90^® and Shaun T's INSANITY^® DVDs to getting out into nature for family hikes. When Will joined the track and crew teams at school, Susan, Jim, and Henry would go on runs with him in their neighborhood to help him train and as a way to connect with one another.

The bottom line is that Susan and Jim's approach to fitness fits their lifestyle and schedule and helps them stay true to what they value—"together" time with their family. As a result, staying fit feels fun and easy, and that's the key to helping them stay consistent.

1. Master multitasking.
   
   I'm a consultant now, and I work from home most of the time. Sometimes I feel guilty about going to work out in the middle of the day when I have a lot to do. So I figure out ways to multitask. While driving to my workouts, I return calls to clients, pay bills, and conduct other business—all while using a hands-free earpiece, of course. I've even taken clients on walks or hikes with me—they love the literal change of pace from sitting in an office, and we're able to think more creatively out in nature.
   
   My friend Amy is another master of multitasking. Amy is a teacher and a single mom with a young son, Lucian. To connect with her son and take care of the things on her "to do" list, she does things like take Lucian on a bike ride to the grocery store, bringing along a backpack to hold her groceries. During one bike ride, she's able to accomplish many things—enjoy nature, spend time with her son, and get her shopping done. All with the added benefit of keeping fit.
   
   
2. Listen to what your body needs.
   
   When I was in my 20s and working in very high-pressure office environments, my fitness routine consisted of step aerobics, kickboxing, and running. I realize now I was drawn to high-impact activities as a way to release the pent-up frustration caused by my work—plus I wanted to move vigorously after sitting behind a desk all day. My body knew what it needed, and I listened to its guidance.
   
   When I was in my late 30s, my father died, I broke up with my long-term boyfriend, and I quit a high-pressure job. It was all a bit too much to handle, and I just wanted to retreat from the world, slow down, and find some peace. So once again, I listened to my body and what it needed—and started going on long walks in nature and doing restorative yoga. Slowly, I came back to a place of balance, found the peace I'd been seeking, and got into great shape along the way. I loved how I felt when I did these activities, so I kept doing them.
   
   The point is, your moods will change minute by minute, day to day, and throughout the seasons of your life, depending on what you're going through, your job, and your schedule. In terms of movement, pay attention to what feels good to you—your body won't steer you wrong.
   
   
3. Make fitness a "must," not a "should."
   
   I live in Los Angeles now, but I grew up in a small town in Massachusetts (population 4,000), where there were no gyms and driving to Dunkin' Donuts^® was considered a workout. Yet somehow my mother, Dona, found time to jog or ride her exercise bike in our drafty basement in the midst of raising five kids, working, and running a household.
   
   My mother made staying fit a must. When we make something a must, we cut off any possibility for excuses like having too many kids, being tired, or living in a small town with no gym. We choose our health instead of a Dunkin' Donut—even if they are delicious.
   
   My mother's commitment to fitness has continued to have a positive effect on her health. She's 76 now, in great condition, and still likes to mow her own lawn—with a hand mower, not the ride-on kind.
   
   
4. Think about how you feel after you work out BEFORE you work out.
   
   My mother gets it: She thinks about how she looks and feels after she exercises, and that keeps her going back for more. The key is to do this before your workout and it'll help you follow through. If I get too caught up in work or other parts of my life, I picture myself post-exercise laughing and feeling good—peaceful, clear-minded, and full of energy. That visual gets me into my workout gear.
   
   
5. Switch from "I have to do this" to "I get to do this."
   
   Sometimes in spite of all these previous tips, I just don't feel like exercising; it feels like a chore, something I have to do, and I let work be my excuse to not do it. Then I think of people like my 87-year-old friend, Gert. Gert lives in a nursing home and can't walk well anymore, so she spends most of her days in bed. She dreams of being able to simply stand up on her own and stretch her body.

When I think about Gert, it makes me grateful for my own body and what it's able to do. I get to do this exercise thing. I get to fit it into my schedule. Exercise is a gift, not a burden in my life. When I look at it this way, it's easier to turn my computer off and turn on Tony, Debbie, Shaun, or Chalene and get cracking.