Friday, September 03, 2010

Certified Life Coach Emily Kratz on “Motivation”

What motivates you? It might make sense to first determine what exactly motivation is and why is it so important. Simply put, motivation is that internal energy and driving force which allows you to achieve your goals and go after what you want in life.  If you want to start a new habit or break an unhealthy one…the process can and will be easier accomplished if you are motivated.  Motivation strengthens your ambition, increases initiative and gives you direction, courage and persistence to go after what you truly want out of life. 

Are you motivated to achieve whatever personal goals you have set for yourself? While motivation may be strong at the onset of any behavior change, sometimes it has a tendency to fade with time…Case in point: The health club is very busy in January with people making and trying to achieve their New Year’s resolutions…by March the crowd has dwindled and the normal people have remained.  Sound familiar?

What can you do to enhance your motivation and awaken the power that will push you toward accomplishing your dreams, small and big? Here are a few suggestions:

1. Set a goal…Choose a target behavior to change: For successful behavior change, it’s best to focus on one behavior at a time. Choose a behavior that is important to you and that you are strongly motivated to change.  Remember that bigger is not always better- setting smaller goals will add up and you may find it easier to motivate yourself as you accomplish and take the small steps.

2. Reward yourself along the way: Acknowledge your successes along the way! Identify accomplishments that you are able to use to reward yourself – You deserve it!

3. Practice persistence and avoid procrastination – Be patient with yourself.  Continue to move forward and avoid putting actions off.  Accept that you may slide back into old habits at some point.  Be prepared and renew your commitment to yourself and your behavior change.  It’s not how many times you get knocked down that matter; rather how many times you are able to get back up that really count.

4. Surround yourself and interact with others that share your goals, are positive, and can help keep you accountable.  Involve the people around you in your process of change. 

5. Figure out your WHY. Perhaps the most important and helpful recommendation that I can make is for you to determine WHY you are making a change.  I encourage you to make a list of the benefits and remind yourself of those daily.  There will be challenging days and when you are faced with a sense of wanting to give up, you can reflect on WHY you are doing this to begin with.  Build on your internal motivation through a commitment to your WHY.

Internal motivation is the internal fuel that inspires us to reach our goals and achieve what we truly desire. It also allows us to keep getting up and moving forward when challenges and adversity present themselves.  Getting motivated and staying motivated gives us the energy to move forward and making your vision of success a reality.

Motivationally yours,

Emily
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Friday, August 27, 2010

Certified Life Coach Emily Kratz on “Dealing with Challenges”

We all face tough and difficult challenges in life.  Most times the adversity that we face is unplanned and an unwelcome element in our life.  However, personal challenges are inevitable and we are 100% in control of how we respond and react to them.  We are capable of going against the odds and truly embracing adversity…because you will soon find, it’s those situations which allow us to grow.
Whether your challenges are short or long term there are certain daily practices you can adopt to make the best of any situation:

• Motivate from within: Develop a “can do” attitude and stay POSITIVE:  It’s not how many times you get knocked down that really counts…rather it’s how many times you get up in life that really matter.  Let set-backs fuel you in a positive way.  Live. Learn. Move Forward.  Stay positive, listen, and believe your inner voice telling you to not give up.

• Believe in YOU:  Before overcoming any challenge, you have to believe you can really do it. You have to find out all the ways you can overcome and work through it, and put it to full use and effort.  Remember your beliefs will soon define your reality- so believe in yourself first. 

• Look for Opportunity:  There is a positive in every conflict or adverse circumstance.  It may not be obvious right away but continue to search and keep a healthy perspective, and you will find an opportunity.  Keep in mind that short term difficulties will just allow you to grow as a person and even be able to share your experiences to help others…what an opportunity!

• Be Inspired:  Read motivational and inspirational material each day…surrounds yourself with people that are positive and will help you through your personal challenge.  Create a positive space and environment around you…A simple idea could be: change your computer password into a positive word that will daily remind your strengths, drive and desire to overcome any challenge. 

The true tests of life are not what challenges or adversity you face, but the ways and the steps that you take to overcome them. Never underestimate the potential and power of adversity to shape who you are and what you will become.  Life is a compilation of predictable and unpredictable events, opportunities, and setbacks that along the way make us acknowledge our strengths and weaknesses and help us move along our own journey and life adventure. ..embrace every challenge as a stepping stone to a valuable learning opportunity.

Positively yours,

Emily

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Thursday, August 19, 2010

Certified Life Coach Emily Kratz on “Smiling”

Everyday you have the opportunity to make the world a better place, simply by being in it.  Who you are and what you have to offer those around you is truly special, unique, and amazing.  Beyond your personal gifts and talents, there is one gift that is often overlooked, under-utilized, costs nothing, and provides a variety of health benefits not only to you, but to all who come in touch with you. Your smile. 

There is a true and powerful mind body connection that takes place when we utilize the 44 muscles in our face to offer the world a smile…below are a few more reasons to smile:

• Smiling can make you happy…even when you are not: Your body actually produces physiological changes that reflect emotion – the simple act of smiling sends a message to your brain that you are happy…remember you can create and live your own reality, even through a smile.
• It’s contagious: Ever been around someone who is genuinely happy? It’s hard not to live in their positive energy and feel good too.  Be a magnet to those around and share your smile with the world…you never know who’s day you might make a little brighter…including your own.
• Take a look around you: Take notice of all the wonderful things you have to be thankful for: your family, friends, a job, health, or simply being alive.  By acknowledging and counting your blessings – you will distance yourself from the negative thoughts that can be a barrier to your smile.

A smile can be one of the best parts of your personality.  As you begin to integrate this positive approach to life, you will be able to view the world from a more relaxed, optimistic, creative, joyful, and balanced perspective. 
You have the ability and power to make the people around you happy by sending them positive vibes through your smile…take advantage of the opportunity today!

Smile Well,

Emily

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Thursday, August 12, 2010

Certified Life Coach Emily Kratz on “Living in the Now”

Do you find yourself consistently looking to the future for happiness, events, or achieving the next great milestone?  Or perhaps you have a tendency to dwell on the “would’ve or should’ve” moments of the past that you no longer have any control over.  We often leave the present moment in order to obsess about the past or future.  The ability to LIVE IN THE NOW is a practice and commitment that can result in an increased appreciation for the small things in life, provide an increased sense of meaning and purpose, and simply allow you to be immersed in the experience of living.  I challenge you to just simply slow down to really enjoy life – or you just might miss it.  Below are a few things you could begin to incorporate in your NOW:

• Smile at a stranger – being able to pass on a little happiness to others is a great way to own the moment and share the joy of life…even through a smile.  Commit random acts of kindness.

• It’s the small stuff: Take notice. A green light, your favorite song playing at just the right time, a beautiful sunset, a phone call from a friend, or a wagging tail greeting you after a long day.  Take time to notice the little things that life is all about- slow down, do one thing at a time, and just be and appreciate the small things that equal beautiful moments…when you notice. 

• ZONE IN not OUT: Turn off the TV or computer- do something active that allows you to be out in the world; Get out and participate in activities that encourage your mind to be engaged in creativity and allow you to truly be present and live the blessing that’s today.

The fact is the fast paced modern life will still come and go, your “to do” list will still need to be addressed, and the demands of work, family, and life will still require your attention.  However, by creating an increased sense of awareness of the moment, you can begin to create space each day to notice people, places, and things that provide personal meaning to you.  Watching your thoughts and choosing where to place your attention is a skill that can be cultivated with time and commitment.

Explore the balance of achieving future goals through daily action steps with living and appreciating the process through enjoying the present moment: your now. 
Yesterday is history.  Tomorrow is a mystery.  And today?  Today is a gift.  That’s why we call it the present.  ~Babatunde Olatunji

Live Now Well,

Emily
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Thursday, July 22, 2010

Certified Life Coach Emily Kratz on “Managing Stress”

It seems in recent years being busy has become the rule rather than the exception.  The fact is that life for many has become so full of activity, commitments, obligations, work and other responsibilities that somehow we have become “human doings” instead of “human beings”.  Some people seem to thrive under the pressure of multi-tasking and over-committing. However, over time, the stress with no down time can overwhelm, leading to a decreased zest for life and, eventually, burnout. These resulting factors can have a major impact not only our emotional wellness, but on all dimensions of overall health.

I don’t need to tell you that life is stressful, and that in many ways it is becoming even more stressful in the fast-paced and complicated time we live in.  Stress is a very common, yet personal condition that finds its roots in a variety of causes. 

There are plenty of stress management techniques, tools, ideas and solutions available and advertised.  Stress is real and effects most people in some way.  Perhaps the single most important stress management technique you can do for your overall health and well-being is to learn to relax. So often we look for ways to improve our health and well-being, we overlook the simplest solutions. Many times our health and ability to cope with stress can be greatly improved by just attending to the basics…allowing and giving ourselves permission to relax and unwind.
The biggest key to relaxation is taking time for it.  So often when life seems overwhelming, time is the last thing we feel we can give up.  However, the benefits and giving you the opportunity to take time out and “just be” will be apparent physically, mentally, and emotionally.  Below are a few simple ideas to think about incorporating into your daily life…

• Breathing Basics: Pay simple attention to your breath. Observe the natural flow of the breath. Notice how it moves in and out, how it feels, how your body moves as you breathe. Take time to become aware of all the details of the experience of breathing.  This simple exercise can also clear your mind of other clutter and allow you a mental break that you need. 
• Deep Breathing:  Take a deep breath doesn’t just “sound good”…it actually works.  When you are anxious or under stress and tense, you tend to stop breathing, or your breath is very shallow. Taking some slow, deep breaths helps to break that pattern and gives you an instant sense of calm. Feel your abdomen expand as you breathe in and allow the air to enter through your nose and exhale through your mouth.
• Be still: As your day progresses, take short relaxation breaks often by stopping simply allowing the mind time to do nothing.  Give yourself room and a few minutes to “simply be”. Rest is the basis of activity, and those restful pauses will help you refocus, reset, and move forward with a renewed energy.  It is in this process of not being busy that you are free to contemplate, meditate, recharge and generally appreciate the world around you
• Refresh with true rest: Even five minutes of lying down can be refreshing. – We need to let the body and mind gradually unwind. When the mind feels stressed and clogged with thoughts, the effects on the body can and will follow suit.  Taking time out to do nothing can have wondrous health benefits.  Try this: set an alarm by your computer or your watch a few times a day.  When your alarm goes off, take some time to take a deep breath, stretch, get a glass of water or just close your eyes and breathe.  All of these things will do wonders for reinvigorating your mind and body.
• Balance: A life of consistent work, obligations, and other activity weeks with no down time is a classic high risk scenario for high stress symptoms and eventual burnout. Take a look at your own schedule on a daily basis…is it full day in and day out?  Often times when schedules are jam packed, activities that relieve stress are reduced or even eliminated in order to fit more in.  Creating and maintaining a balanced approach to life is key in not only the ability to manage stress effectively.  Take a look at your life and where you spend your time: sometimes it’s the quality of activities vs. the quantity of activities that you will reap the most benefits from. 

The rest and relaxation process is often frowned upon in modern society, yet it is an important part of emotional health and well-being. It allows you to gather thoughts, to gain perspective, raise awareness of “the now”, and to relieve stress. A certain amount of simply being is essential to a happy, fulfilled life.  Take the time today to allow yourself to slow down and just be still…even if only for five minutes…your body and mind will thank you.

Sometimes the most important thing in a whole day is the rest we take between two deep breaths.  ~Etty Hillesum

BE well,

Emily

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Tuesday, July 13, 2010

Certified Life Coach Emily Kratz on “Believing in Yourself”

Do you believe in yourself? Do you truly understand your gifts and talents and how they can be used to reach your full potential?  The ability to truly be confident in yourself and your ability is one of the most powerful tools you possess and can either propel you forward or continuously hold you back. 

Self–esteem, your attitude toward yourself, and self concept all play an intrical role in emotional health and overall wellness. Real self esteem is something that comes from deep within you and can be a result of past events, thoughts, feelings, or relationships.  Unfortunately, many have a tendency to be very hard on themselves- expecting perfect results in any endeavor they undertake or dwelling on past “failures” as a means to predict future outcomes. 

Psychologists believe we have between 60,000-70,000 thoughts a day and approximately 80% of those thoughts are negative or self-damaging. Unfortunately, it is merely impossible to feel confident and successful in yourself when negative self-talk both consciously and unconsciously go through your mind… remember thoughts have the potential to eventually create beliefs.

The good news is that it’s possible to shift negative self talk and thoughts into more of an “I can” attitude that will cultivate increased confidence and an internal core belief that you are capable of achieving both short and long term goals. Much like any other behavior change, this is done through daily small improvements that will build up over time.  Below are five daily practices that you can incorporate today to help boost your self esteem, motivation, and confidence.

• Positive Mistakes: Despite a common line of thinking, a mistake does not make you a failure. In fact, it’s a sign that you are growing and simply given an opportunity to learn. Stretch yourself to be uncomfortable every day by facing challenges, learning from them, and moving forward. 
• Think positive and surround yourself with positive people. Don’t let unwarranted criticism affect you. Know the naturally supportive and positive people in your life and choose to surround yourself with them…people that build you up and love you for the magnificent person that you are.  Speak positively and be kind to yourself…your thoughts will follow suit. 
• Set goals that are realistic for you.  Acknowledge your own strengths and limitations—and do not be afraid to step further away from what you consider a “limitation”.  The goal setting and fulfillment process is a great way to build your self confidence and self esteem…again, it’s okay to start small and build with time.  Being able to achieve even the smallest goals can drive you to set and achieve bigger goals.
• Be engaged.  Involve yourself in something that is both good for you and consistent with your expressed goals. Both of these are key elements. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment…and you are.  Be engaged with positive activities, environments, and relationships that align with a healthy and balanced life.
• Perfection is Impossible.  Creating and living a perfect life is not going to happen…Instead aim for doing the best you can with what you have and know that is good enough.  Success is contagious. You do not have to be perfect…just willing, honest, and able to trust yourself.

I dare to share a small piece of reality with you: You’re a fantastic person on an exciting journey, in the middle of creating a life that you want. Building self esteem is like building anything else - you build one brick at a time, one step at a time or one thing after another for a lasting change. Always start the day right. Daily remind yourself that you are a worthy, wonderful, valuable individual. You deserve to live up to your potential and embrace the wonderful person that is in you.

Wellness Journal:  This week I encourage you to affirm yourself and compliment yourself everyday. Keep a record of your everyday achievements or just things that you feel good about from that day.  They do not have to be life-changing events.  The could be kindness you showed or feelings your expressed, commitments that you followed-through on or a smile that you offered a stranger. This will make you realize the many good qualities that you have.

Believing in you,

Emily

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Tuesday, June 29, 2010

Certified Life Coach Emily Kratz on “Writing Your Wellness”

Over the last four weeks, we have identified and explored the physical dimension of wellness and the role it plays in achieving optimal health.  By incorporating physical activity, a balanced diet, adequate rest and using your ability to apply your knowledge, commitment motivation, and skills - you are on the path to achieving your health and fitness goals.

As we continue our journey through the dimensions of wellness, it might be helpful to author your own wellness journal to track your progress.  A journal can be a helpful tool that can be used to raise your personal awareness, insight, and overall sense of your personal well-being.  By recording your successes, habits, feelings and goals you can appreciate how far you have come and continue to move forward with greater confidence to the next challenge or opportunity.
Maintaining a journal is a great way to focus, clarify, and understand what your true intentions are, keep you accountable and track of your improvement…as well as provide a reflection of how your daily decisions and attitudes impact your overall health.  A wellness journal will also remind you to celebrate your accomplishments and note the positive people and energy around you! 
Below are a few tips to get you started.
• Dedicate the journal to and write it for yourself.  The wellness journal is personal and should align with your individual goals and priorities.
• Identify what your goals are…be specific as you can (it might be helpful to re-read the “Goal Setting” tip that was published a few weeks ago.  Once your goal has been identified and defined…
• Track your progress…keep daily or weekly records of your progress including affirmations, successes, appreciations for your hard work, rewards, resistances, or obstacles specific to your goal.  These lifestyle patterns can provide helpful insight and empower you to learn, grow, make changes and adjustments and trust yourself to continue to take action.

Over time this process will provide you with clarity on how particular habits, choices, or attitudes are helping or hindering your journey to optimum wellness – keeping a journal also strengthen your understanding of the connection between all the dimensions of wellness and how they impact your body and mind on a daily basis.

Each week I will provide an additional insight thought/question that you can include in your personal wellness journal that can be tailored to parallel your goals. 

Next week we will begin to open the door on emotional wellness and how our thoughts, attitudes, stress, relationships, and feelings play a critical role in our personal wellness story.
 
Have a healthy Holiday weekend~

Write Well,

Emily

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Tuesday, June 22, 2010

Certified Life Coach Emily Kratz on “Listening to Your Body”

Every day we are bombarded with information: the latest diet fads, exercise trends, quick fix gizmos which are designed to give you a dream body in 4 weeks and other health information that seems to change on a frequent basis. Keeping up with all the latest ideas and deciding what to include and incorporate as a part of your lifestyle can be challenging, if not stressful.

A holistic approach to wellness sometimes requires quieting the world around you long enough for reflection and the opportunity to truly listen to what your body is trying to say. Have you ever thought about creating a true partnership with your body? By asking, listening, and acknowledging how you truly feel can lead to greater overall wellness. ..if you just take the time to do so.

The daily practice of listening can help you feel more whole, centered, and grounded and provide the chance to connect with yourself through bodily sensations and emotions that can say so much about your present and even future health.

There are many opportunities to increase your sensitivity to, and awareness of, the true needs of your body. How often do you ignore those basic needs? Do you rest when you are tired? Do you get as much sleep as you need? Do you eat when you are hungry, and stop eating when you are full? Our bodies tell us what they need to be balanced. If you can listen long enough, you can assist in the natural preventative and healing process, the way the body was designed to respond.

Awareness is the first step in the listening process. Once you begin to take the time on a daily basis to listen you equip yourself with valuable information to formulate an action plan based on your insights. Taking just one small step toward change opens the door to transformation. Below are a few practical steps you can use to begin to be more aware and in tune with yourself.

• Be mindful and in the present moment. You can do this by picking a routine activity you always do, such as brushing your teeth, washing the dishes or taking a walk. One or two days a week, drive to and from work without listening to music or the radio. Then focus your mind on what you are doing as you do it. Let thoughts about other tasks, worries, or obligations fade into the background. As you learn how to be aware of the present moment, awareness of your body in the present moment will increase as well.

• Just breathe. Shift your focus and attention on your breath each day, even if it’s for 5 minutes at a time. The focus on movement will help you become more aware of your body. It will increase awareness of your mind-body connection. This can be easy to fit in your day. For example, when you arrive at a destination, take a moment before getting out of the car and connect with your body and breath. Just allow yourself to “be” for a few minutes before getting on with your day.

• Stop and reflect when you feel unbalanced or experience other signs and symptoms such as low energy, headaches, or other “aches and pains.” These are signals from your body that something in your life needs to change, especially if the feelings are consistent. You may even find it helpful to keep a journal and log certain feelings along with recent activity surrounding it. Perhaps you may need to implement some new stress management skills such as “saying no” or maybe there’s a relationship that needs some attention. Maybe you need to change something in your diet or get more rest…The solutions are very personal but doable once you pay attention.

• Notice when you feel energized, healthy and balanced. This is your body telling you that your healthy habits are working. With healthy eating, stress management, and regular exercise, your body will be energized and running on all cylinders.

Listening to your body takes practice and time. So many days are filled with a flurry of activity, obligations, and responsibilities that can easily consume our thoughts, time and energy. I challenge you to take the time each day to use your mind to listen to your body. By taking a proactive approach to wellness you will be able to avoid a reactive response to low energy, sickness, or other problems that may arise. You are worth that time investment today so you can fully live each tomorrow.

Listen Well,

Emily

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Tuesday, June 15, 2010

Certified Life Coach Emily Kratz on “Sleeping Well”

Physical health and wellness are greatly influenced by our activity patterns and how we choose to fuel our body.  While much focus remains on these two elements, an often overlooked yet critical component is giving our body adequate rest.  Sleep researchers believe that a majority of Americans are sleeping 60 to 90 minutes less a night than the ideal eight to nine hours that would result in a host of benefits.

Our fast paced society does not make getting adequate rest easy…often times people are in constant motion, moving from one activity to the next and cheating on their sleep in order to create time for other things in their lives.  Modern life has almost characterized sleep as expendable and as a result one may begin to experience decreased productivity, impaired judgment, and a lack of zeal for life and eventual burnout.  Lack of sleep truly does undermine the body’s ability to fight off both acute sickness and chronic disease.

Have you ever considered the close relationship between overall wellness, physical health and sleep patterns?  Healthy sleep is every bit as valuable to your overall well-being as exercise and good nutrition. Studies show that adequate sleep enhances your attentiveness and concentration, but it may also be a critical factor in your health, quality of life, weight, and energy levels. 
How are your sleeping habits? I challenge you to start to pay attention to this very important and relevant component of your health.  Below are a few tips to ensure your nights are restful so your days can be energized and productive.

1. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping instead of other day time activities like watching TV, doing work, playing on your laptop, etc…create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and even relaxing music.

2. Determine and abide by a bedtime. This can be especially challenging for most people- life is busy and active schedules are the norm.  Try to develop a sleep schedule that works for you.  Start by going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Just like any other habit, eventually your body will get used to going to sleep at that time and it will begin to come naturally. 

3. Reduce food and drink intake before bed. It is best to avoid a heavy meal too close to bedtime.  Try to stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and easy to digest.  Instead. Try to avoid stimulants like caffeine and nicotine, which can raise blood pressure and energy levels.

4. Slow your Body… exercises right before bedtime can lead to a poor night’s sleep.  Sleep experts recommend exercising at least three hours before bedtime.  Did you know that body temperature is related to sleep?  Body temperatures rise during exercise and can take as long as 6 hours to begin to drop. Because cooler body temperatures are associated with sleep onset, it’s important to allow the body time to cool off before sleep…get that workout in early!

5. Slow your Mind. The fact is most of us lead very stressful lives. Stress, challenges, surprises, and changes can and do take a toll on sleep habits.  Be proactive and take downtime each day…activities that can calm your mind and body.  Before bedtime, decrease your brain activity by writing down your thoughts or “to do” list in a journal and then ending your day with written closure. If your mind is active as you try to sleep, it’s best to get up and be productive. Deal and address those thoughts in a positive way (even if it means paying the bill you are worried about, etc…) and come back to bed when you’re ready to sleep.

6. If you have sleep problems… Use a sleep journal and begin to determine and decipher your sleep patterns.  There may be an underlying cause and you will want to be properly diagnosed. The sooner you find out what’s wrong, the sooner you can fix it.

Wellness is true integration of all parts working together in order to reach optimal health and full potential.  If one part of the body’s system is under distress and not fully rested- you are likely to see consequences in other areas of your life. As previously discussed, diet and exercise are critical components of healthy lifestyles, it’s also important to remember that sleep is linked with how we eat, how we exercise, and how we function on a daily basis. Getting the proper amount of sleep each night is necessary to face the world with energy, vitality, and purpose.  Sleep will help you on the road to good fitness, good eating and good health.

Life has so much to offer…sleep well so you can be truly awake for it!

Thanks and be well.

Emily
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Emily Kratz has MS in Community Health Education, a BS in Exercise and Sports Science and is certified both as a Community Health Education Specialist and as a Life Coach. In addition to her professional and education credentials, Emily is an accomplished athlete, having qualified for the prestigious 2010 Ironman World Championships. She is previous Boston Marathon qualifier/finisher and frequently visits the podium after a wide-variety of competitive events.

Each week, Emily will share her passion and expertise to help you live a more energetic, positive and balanced life by helping you use your talents and strengths to achieve your optimal health and wellness.

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Tuesday, June 08, 2010

Certified Life Coach Emily Kratz on “A Healthy Approach to Eating”

As we continue to explore the physical dimension of overall wellness, a key component that we are now going to shift our focus to is achieving optimal intake through a healthy and balanced approach to diet.  Eating healthy provides energy, fuel, and nutrients to keep your body functioning properly and allows you to reach your full potential…but sometimes challenges arise that may throw you off track.

A very common challenge that many face in their relationship with food is emotional eating.  In fact, experts estimate that 75% of overeating is caused by emotions. The good news is that another recent research study demonstrated that 85% of emotion-based eating was reduced in participants when they learned how to respond to negative emotions with a positive attitude and solutions.Food is often used to celebrate, mourn, socialize, or even relieve boredom…sound familiar? We all eat for emotional reasons at some point. Food is meant to be enjoyed with our friends and family and should be enjoyed and celebrated.  However, when food is used as a strategy or purpose to manage emotions, potential issues and unhealthy balances may arise.

The first and probably most important factor is to recognize and learn the difference between physical and emotional hunger.  Are you consuming food to fill a physical need or eating to fill a space that has been created by a bad day, boredom, stress, or any other range of emotions you are confronted with on a daily basis? Rather than dealing with a negative event or emotion in a solution-oriented manner, many have used food to numb or ignore other problems or issues.  Today’s fast-paced society has also made eating on the run, convenience foods, and quick fixes much more prevalent. 

Below are a few practical tips that you can use to recognize and manage emotional eating and better equip you to change this response:

• Keep a food journal: Write down what you eat, how much and how you are feeling when you eat. Over time, this practice will allow you to see patterns and triggers that emerge that reveal a connection between mood and food.
• Deal with your triggers…if you can’t cut them from your life completely, start by finding better ways to cope with your feelings such as a stress management techniques or any personal coping skills.
• Mindfully eat: slow down and enjoy every morsel, and try to choose a quiet and peaceful location while you eat. Try to eat all your meals at your kitchen table.  Get out of the car, turn off the TV or computer, and pay attention and enjoy the simple taste of your food.  Listen to your body for clues that you are physically satisfied.
• Moderation not elimination.  Don’t deprive yourself – if you eliminate the treats you enjoy completely you may find that this will increase your food cravings even more.  Instead, let yourself enjoy an occasional treat in moderation.
• Lastly, satisfy and give your body what it’s really craving. Find a passion or gratifying activity to do when you are stressed, lonely, bored, or sad. There are many food alternatives available that provide calm and relaxation, and they’re much healthier for your body and mind.  Listen to a relaxation CD, take a walk, pick up an old hobby, write in a journal or call a friend are just a few suggestions that can get you started.

One of the most important things to remember with any behavior change is to be patient. This is a process that is intended to be long-lasting.  Expect to slip up and make mistakes as you learn more and change your food triggers and eating habits. Don’t even entertain the idea of perfection. If there were no mistakes, there’d be nothing to learn from. Each day is a new day, forgive yourself and start fresh again tomorrow.

Remember, being healthy is a lifestyle and focus on the positive changes you are making in your eating habits and give yourself credit and for acknowledging and making the changes that will lead to better health.

Thanks and be well,

Emily

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Tuesday, June 01, 2010

Certified Life Coach Emily Kratz on “Wellness”

A few weeks ago we outlined not only a broad based definition of wellness, but also the individual approach and ownership each of us can take proactively to achieve our own optimum health.  The healthy and positive decision making process that you make each day through a balanced approach to living can truly effect your quality of life not only today, but for all of your tomorrows as well.  Throughout the next weeks and months we will explore the dimensions of wellness and provide tips, tools, information, and resources to better equip you to be more aware of your own personal behaviors and choices and how even the small changes can make a substantial difference in the big picture of your personal health story.

Enjoy the journey…

Physical Dimension: The physical dimension of wellness involves taking responsibility for optimal intake through healthy nutritional habits and output through activity combined with other lifestyle choices that promote and contribute to overall wellness.

Fitting fitness in…on a tight time budget.

Where did the day go?  Sound familiar? Chances are your days are filled with a plethora of activity…work, household duties, and errands, getting the kids off to school or practice or fulfilling other day to day obligations.  Many of us are juggling many roles and deadlines have managed to jam pack so much stuff into our daily routines that there is seemingly no time to relax, let alone exercise.  We all know that exercise is a great way to get in shape and improve overall health and perhaps you even have the best intentions to jump start fitness routine in your life…if you just had more time. 
Probably one of the most important considerations to think about is your personal calendar, time lines, and other commitments you have not only to yourself, but to others as well.  Upon further thought, reflection, and evaluation, you may discover that you spend an hour a day checking email, talking on the phone, watching TV, or checking your Facebook page more than you perhaps need to.  By making some minor adjustments to your daily habits – you may soon realize that fitting fitness in is not as hard as it sounds. 

Below are FIVE FIT strategies to get you started: 

FORGET THE ALL OR NOTHING APPROACH…Remember that your body will reap numerous benefits just by becoming more active.  Did you know that three 15-minute “mini workouts” spread throughout the day can be just as effective as one 45-minute session?  Try to fit in a mini workout first thing in the morning, during breaks, at lunch, and after dinner. You do not need to belong to a gym or attend a formal 60 minute exercise class; rather simply start by building exercise spurts into your daily routine and you’ll start reaping the benefits right away.
CAN IT BE THIS EASY? Think practical and easy to implement activity that can be rolled into your day to day schedule.
• Instead of meeting your friends for lunch, meet them for a walk or another activity you both enjoy.
• Do crunches and other strength exercises during commercial breaks.
• Get off the couch to change the channels or volume.
• Mow the lawn…with a push mower.
• Open your garage…without the remote opener.

SET THE ALARM…a little early. Did you know that research suggests that people who exercise in the morning are more likely to stick with it?  Try to get up 30 minutes earlier than you normally do and use the extra time to take a brisk walk around the neighborhood or get in your workout routine. If you get your exercising done first thing, you won’t end up putting it off or deciding that you’ve just had “too busy” a day to go to the gym or fit it in later.

WORKOUT AT WORK- If you are like most people, you spend a majority of your day at work.  There are simple things you can do during your day to increase your physical activity- below are just a few…
• Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs.
• Stand while talking on the phone.
• Take a walk while waiting for the plane at the airport.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work…or park in the last parking stall.

And finally…

WHY NOT? First, think of the reasons that you don’t get enough or that make it more difficult to stick with exercise or simply find the time.  Once you have looked at the challenges you can begin to devise a plan. What little things can you implement into your daily routine to overcome those challenges? Next, think of the reasons that you do or want to make exercise and activity a priority. When you are setting goals, it is important to think about why you are setting the goal. The more you want something, the more likely you are to achieve it…take it one day at a time.

Ultimately, there’s no single best way to fit physical activity into your day. Your lifestyle, job and family responsibilities will point to the most convenient time and place for fitness.  With a little creativity and organization, you can manage to make fitness and activity a part of your daily routine.  It is so important to do what works for you — and remember YOU are a priority and are worth this valuable investment…for what you do today can make your tomorrow all the more positive for you and your loved ones.

Now is the Time…Make it happen!

 

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Wednesday, May 26, 2010

Certified Life Coach Emily Kratz on “Goal Setting”

“The future comes one day at a time.” - Dean Acheson -

Creating and accomplishing a list of goals and the satisfaction involved in not only in fulfilling these goals…but also embracing the journey that accompanies the process is empowering.
If we take a step back and look deeper at the concept you may start to realize that you too have your own list of ideas, dreams, and goals not only for your life…but for own personal health.  Have you ever taken the time to acknowledge and identify what your wellness goals are? Perhaps it involves an event, a behavior change, a mindset, an attitude, or any other aspiration that has crossed your mind.

Creating and achieving your wellness goals can seem like a daunting task at first but will really help you create the framework and road to achieve things you have only thought about before. Remember, if you think it…you can achieve it.

First, think big picture about areas in your life where you might be motivated to increase your level of wellness.  Perhaps you have always thought about being more physically active, drinking more water, losing weight, getting more sleep, creating more balance, spending more time with your family, etc.  The options are endless and their true value comes from what it means to you –make it a relevant and personal discovery.  Focused goal identification is the first and most important step…for it is hard to get on the right road if you do not know where you are going. 

Unfortunately, sometimes we get caught up in planning, preparing, thinking, and dreaming for the big picture.  The goals we have created may sometimes seem months or years away before a final result is achieved. Sound familiar? That being said, is it possible that we are losing out on what today may offer?

When committing t is crucial to identify long terms goals but just as important to develop daily habits and short term goals that align with where we are going…reality is that behavior change does not happen overnight.  Healthy behaviors are built up over time and truly become habits through daily practice…so make the best use of today as you know how.

For most people- this may mean starting small and identifying quality (vs. quantity) opportunities for change.  Keep in mind that these small, consistent steps can and will add up to the change, goal, or dream you are working towards.

This week. I challenge you to create a list of small things that you can and will incorporate into day or even week that will bring you closer to your overall goal.  Start with a list that is attainable and realistic for you…remember your list can grow with time.  Commit yourself completely to your list – Don’t just tell yourself that you might or should do this…rather, that you will DEFINITELY do this. Track your progress- check them off your list as you go…this can be very empowering and motivating to see where you have been and how far you have come with time.
To help you start your thought process I have included a sample weekly goal list below:

Check upon Completion:
___ Take the stairs instead of the elevator at work today
___ Do not add any sugar today
___ Read a health and wellness article today
___ Park my car in the farthest spot from the door today
___ Sleep at least 7 hours today
___ Do squats while I brush my teeth today
___ Take a multi-vitamin today
___ Take a 15 minute walk today
___ Eat only while I am sitting down today
___ Write three positive attributes about myself down today

Be flexible, stay positive, have fun, and may you enjoy all the wonderful small blessings and opportunities life offers.  Your personal wellness goals can and will serve as a launching pad to begin living like even the small things matter and do indeed contribute to your wellness journey and success into everyday life.

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Emily Kratz has MS in Community Health Education, a BS in Exercise and Sports Science and is certified both as a Community Health Education Specialist and as a Life Coach. In addition to her professional and education credentials, Emily is an accomplished athlete, having qualified for the prestigious 2010 Ironman World Championships. She is previous Boston Marathon qualifier/finisher and frequently visits the podium after a wide-variety of competitive events.

Each week, Emily will share her passion and expertise to help you live a more energetic, positive and balanced life by helping you use your talents and strengths to achieve your optimal health and wellness.

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Friday, May 07, 2010

Certified Life Coach Emily Kratz on “Gratitude”

Sometimes life feels like an insane rush, stumbling from one activity to dealing with people and problems and simply attempting to make it through the day.  Days like these you may find it difficult to take a step back and remember how very fortunate you really are. I would bet that most of you have the privilege of having a roof over your head, a bed to sleep in, more than one outfit to wear, shoes on your feet, and the opportunity to eat a variety of healthy and wholesome foods surrounded by people you love. 

Let’s begin today with gratitude.  Have you ever considered keeping a gratitude journal? A gratitude journal is a way to consciously call attention to the things for which we are thankful each day. By focusing on gratitude, we have a heightened awareness and acknowledgment of what is working in our lives….and we can begin to create a shift in our thinking to the positive. 

How to start? Simple. Write down at least 10 things that you are grateful for each day.  It can be as simple as noticing and appreciating the small things…a sunrise, a smile from a stranger, or a phone call from an old friend.  With time you will be pleased to unveil and discover how content, blessed, and satisfied you are feeling.  As you begin to channel your energy and focus on the abundance – you will begin to feel a mental shift to more optimistic, open, and accepting feelings.  You may even choose to start your day by reading and thinking about the items on your list - with wonderful feelings of gratitude for what is your blessed life…it has the potential to set the tone for your whole day.

Realistically, life isn’t always going to be perfect or go our way.  But by focusing on the positive, we are more equipped to view obstacles as opportunities.  A gratitude journal teaches you how to appreciate the people, places and things you do have and to find new beauty and magic in the things in and around you.

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Emily Kratz has MS in Community Health Education, a BS in Exercise and Sports Science and is certified both as a Community Health Education Specialist and as a Life Coach. In addition to her professional and education credentials, Emily is an accomplished athlete, having qualified for the prestigious 2010 Ironman World Championships. She is previous Boston Marathon qualifier/finisher and frequently visits the podium after a wide-variety of competitive events.

Each week, Emily will share her passion and expertise to help you live a more energetic, positive and balanced life by helping you use your talents and strengths to achieve your optimal health and wellness.

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Tuesday, April 27, 2010

The Meaning of Wellness

Wellness is the right and privilege of everyone… it is a process, a way of life, a decision that you make to move forward to optimum health through the balanced channeling of energy and integration of the body, mind and spirit through healthy decision making. Wellness is a developing awareness that there is no end point- rather a lifestyle that is designed to achieve your highest potential.

What does wellness mean to you? Sometimes health becomes bucketed with a certain set of behaviors, philosophies or thought processes… There are runners who want everyone to run 26.2 miles, there are vegetarians who want the world to go meat free… but what does wellness mean to you? Wellness is truly a lifestyle that requires options, individuality, and choices freely made by you to create and write your own story.

What you do today can affect the quality and longevity of your tomorrow. When you begin to shift your own personal mindset of what is possible for you - reality then begins to change as well. What do you do to actively work at your personal health? What barriers do you experience that sometimes challenge you in leading a healthy lifestyle? Awareness is often the first and most important component in truly changing and maintaining behavior. By becoming more aware of our own personal choices and behaviors, we can then begin to explore, identify and initiate small changes that will give you a start in the process of a healthy change. Believe in the process and in yourself… because at the end of the day, your beliefs drive your behavior and you have the ability to make your beliefs become your reality.

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