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Turn your EXCUSES into SUCCESSES ?

I have conversations with clients all the time when they list the reasons why they did not accomplish certain tasks. Most people realize when the words are coming out of their mouth that it is a bunch of excuses, but how do they change it ? I personally believe that some people come out of the womb thinking in a positive way where others start out as a Negative Nelly. Which one are you ? You know those people that always see the positive things when others see the gloom and doom. The transition from the dark side to the sunny side takes time and  effort.

Here is a quick and simple 3 step process to turn your excuses into successes:

  1. Do what you have committed to for at least 30 days. If you committed to hitting a 7:00 fitness class 3 x a week then do it. You may not enjoy it the first few weeks, but it will get better. You will find that are more productive when you get up and hit the class first thing in the morning.
  2. Rally your troops. Instead of trying to do everything on your own ask for help. You may find that you are actually the one helping someone else when you reach out.
  3. Do your weekly check in . Whether you are working with a coach or are on your on it is important to check in each week. What did you do well this week (Pat yourself on the back) and what did you struggle with. Regroup and make adjustments for the next week. Success does not come from perfection, but progress.

If you need some help improving your health or getting your life organized, give me a call / text/email/facebook message. You only get one life, so make the most of it.

Thanks – Jody Vinson , Personal Trainer, Nutrition Coach, & Life organizer

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The Age Game

 

When we are in our teens, we want to look older, but when we are over 40 we want to look younger. What are the telltale signs of our real chronological age? Wrinkles, age spots, amount of hair ( or lack of), body composition, and how we move. Some of these features have a genetic component such as hair loss or joint issues, but the majority are associated with how you live your life.  The main culprit of wrinkles and age spots are smoking, sun exposure, loss of collagen, and a diet lacking in nutrients. Hair growth can be associated with family genes but we can influence hair growth with a diet rich in nutrients. Have you ever heard the term genetics loads the gun, but your lifestyle fires it ? We have all heard the phrase “Mom Bod” or “Dad Bod”. The typical definition for Mom Bod is :

 

A woman who has had at least one kid and that child has affected her body in such a way that it changes her physical appearance to the point to where she no longer looks like herself.

 

Versus the Dad Bod

 

Dad bod is a term in popular culture referring to a body shape particular to middle-aged men. The phrase has been adopted in U.S. culture as a celebration of this particular type of physique. This masculine body type is a cross between somewhat muscular and overweight physiques.

 

I think most of us would agree that we can’t turn back time (I may be signing the song by Cher in my mind) but we can certainly slow down the process and in some situation feel like we are reversing it. One thing I wish I knew when I was younger was the amount of damage sun exposure can cause. If you were born 45+ years ago then you have probably had lots of unprotected sun exposure unless you had a parent that was in the medical field or  ahead of the curve. There are lots of different products on the market to help improve your skin texture, wrinkles, spots, etc. but the most important tool is mineral sun block so not to increase the damage or reduce the risk of skin cancer. I love my Arbonne skincare and love sharing the benefits with others so let me know if you want more information or you can check it out at www.jodyvinson.arbonne.com The key to skincare is to pick a regiment and stick to it. Just like most things in life, it takes time and consistency. Ingredients, frequency, and cost are all factors when choosing the right skincare for you.

 

I was lucky enough to grow up in a family that enjoyed family dinners together which consisted of mostly plant and animal proteins, a variety of fruits and vegetables, and the typical starches of rice, potatoes, and noodles. We also enjoyed snack food and soda but not on a regular basis. I look back and see vast differences between how I grew up and how I am raising my kids. The biggest items that are missing are Tang, Kool Aid, milk, Mountain Dew, and Doritos. We drank Tang every morning as kids. It was a small glass, probably 4 ounces. It contained a lot of sugar, but it also contained a decent amount of Vitamin C. The biggest difference was even though we drank and eat some food that were not healthy choices, the quantities were small. We also had some hard rules such as of only drinking water at dinner. We drank so much water we typically finished a pitcher every evening. We had to eat all of our vegetables. I ate everything from canned spinach to ham and bean soup . The only foods I was not will to consume were lima beans and liver. Thankfully Dad did not like liver either so the kids were off the hook too.I started working in the restaurant business when I was 14 so a lot of my meals were eaten there. I still remember my favorites which were meatloaf, potpie, chicken, ribs, and lots of vegetables from green beans, stewed tomatoes, yummy coleslaw and brussels sprouts. I had already established a liking for a wide range of foods, but working in a restaurant helped me to continue to try new foods. If your food choices are limited, I urge you to try different foods especially vegetables and fruits because they contain valuable nutrients that everyone can benefit from enjoying. If you have chidren, then it is up to you as the parent to expose them to a wide variety of foods. Do not give in because they only want to eat chicken nuggets and french fries. The more often they are exposed to new foods the higher the chance  they will try and enjoy them. Don’t be surprised if it does not happen the first few times.

 

When you see someone walking down the street how can you tell their age? I remember I was getting ready to play tennis a few years ago (I was in my mid 40’s ) one day and I was putting my hair up in a pony tail and my coach said she did not recognize me from the parking lot. She thought it was a teenager. I took it as a compliment, but I got to thinking what made her think I was so young. She was not close enough to see my wrinkles, but what she could see was my posture, as well as my arms and legs. Our posture is the first sign of our age. I remember my grandmother saying not to make certain faces because my face would stay that way. She was not entirely wrong because our face just like every other muscle in our body has a memory. The more we practice a movement the more our body will remember it. If you practice good posture over and over again then it will become automatic. On the other side if you practice bad posture, your body will also remember it. Signs such as rounded shoulders, forward head posture, and the dreaded forward lean are all signs of age. The next sign is how we move. We all know people that shuffle their feet rather than walking. When you sit a lot the hip flexors or front of your legs between your thigh and hip get shortened and weak. These muscles are very valuable in lifting the leg when walking. The glutes aka butt also play a role in this motion which also becomes very weak with extended periods of sitting. Balance is also key especially when walking in an area where the surface is not consistent such as a sidewalk or gravel road. Even though most people don’t think about balance when they are walking it plays a role every time a foot is lifted.

I love helping people of all ages get the most out of life, but my passion is helping people defy aging so they can be as physical as they want for as LONG as they want. My passions are tennis, pickleball, swimming, skiing, and anything outdoors. If you are like me and  want to stay active for many years to come I would love to help you.

 

Jody Vinson – ACE Certified Personal Trainer and IIN Certified Health Coach

Owner of Back to Basics Nutrition and Fitness in Wichita Kansas

www.foodisenergy.com

316-650-9437 / backtobasicsjody@gmail.com

 

 

 

 

 

 

 

 

 

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What happened ?

As I take a call from a new client this morning it starts with the familiar sentence of ” I stopped doing what I used to do and I don’t know what happened”. When the road of life forces us to make decisions that take us down a different road then it is time to make adjustments. What often happens is that changes happen but the adjustments necessary to respond to those changes are slow to come for many people. This applies to everything from your kids growing up to retirement. Big changes in life require a conversation with yourself and often others that are impacted. In 2019 many people have lost the ability to communicate with themselves and the people around them. We rely so heavily on technology we forgot how to talk on the phone and replaced it by text. When relationships were once valued they are replaced with achievements. We need to learn to value the real things in life rather than what is material. When we start in the workforce the big push is to start saving for retirement. Many people have saved for this big event but what happens when you get there ? My picture of retirement is filled with lots of travel, activities such as tennis and golf, community involvement and family. I know that I am happiest when I am active and my body does not limit me. In order for my retirement plan to become reality I must do several things :

  1. Stay healthy
  2. Invest wisely
  3. Maintain and build relationships

Are you taking the proper steps to enjoy your next stage in life and ultimately have a blast in retirement ? If not, I want to help you. Contact me today for your free health assessment at 316-650-9437 or backtobasicsjody@gmail.com

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Rome was not built in a day

Rome was not built in a day……..

 

When starting any new health program ,the challenges typically start with what you ARE willing to do versus the things you are NOT willing to do . Both of these concepts both start with discipline, funny how that works. Many of my clients beat themselves up for the habits they may not be willing to change. This may include eating certain foods, amount of time allocated to sleep, etc. Instead of looking at the short falls I would rather focus on the positive changes that are being made such as reducing the amount of processed foods, the increase in water consumption, and the mental shift to focusing on the aspects that affect your health. Little changes happen every day which equal big changes over time.  I have a client that constantly reminds me that Rome was not built in a day. As a health coach and personal trainer, I help clients to see the positive changes they are making and if they are struggling then we troubleshoot these challenges together. Some people can easily get in their workouts because they enjoy the feeling they get after each session, but struggle to make those other lifestyle changes that will give them better results in the gym. Others can change their nutrition, but have a difficult time adding exercise to their schedule. Everybody has their own challenges but learning how to fit all the pieces together to reach your goals CAN be an enjoyable and valuable learning experience with the right coach. There is no reason to fight the battle alone. Contact me today at www.foodisenergy.com or call/text me directly at 316-650-9437 to set up your FREE health assessment today. You don’t want to go through another holiday season dodging family pictures, being confused on what to eat, and not understanding what is going on in your body. Make the next 12 weeks the time you changed your outlook on your health once and for all.

 

Sincerely, Your coach Jody Vinson

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The dangers of low caloric diets

I am seeing a trend with my female clients for very low calorie diets. They are not trying to consume a low number of calories on purpose, but that is what is happening. The only tools most people have when it comes to losing weight are to exercise more and eat less. At certain times in your life that works, but for the majority of women over the age of 35 that does not work and can even cause damage. The first problem is a lowered resting metabolic rate which means you are burning less calories at rest. The next problem is that your body steals energy from somewhere in your body because it needs a certain amount to make this machine of a body run. Where does it get it from ? It varies from person to person but in my experience I am finding that it tends to use up muscle tissue. I have noticed that these ladies consuming a low calorie diet are also having a larger number of injuries from hair line fractures (the famous boot) as well as muscle strains and sprains. It may partly due to the fact that the cognitive function is impaired (fuzzy brain) and the number of trips, falls, and ditsy moves are increasing. I also believe it is due to a diet lacking in valuable vitamins and nutrients so the muscles, bones, and other body tissues are less strong. When I am improve my client’s diets they have more energy, improved sleep quality, better recovery, and improved body composition. All of these benefits are from the change in caloric intake and food choices. Is it rocket science ? No, but it is consistent changes that make a HUGE difference in how my clients feel and perform every day. We have been brainwashed for years that fat is bad, carbs are bad, grilled meat is bad, eggs are bad, butter is bad, blah, blah, blah !!! I don’t blame the medical profession for these guidelines, but it is time for change. We have to look at what we DO know is true and then start looking at how each of our individual bodies respond. We know that we need a combination of protein, fats, and carbs, but the exact amounts will vary based on several factors. We know that whole foods are better than processed foods. We know that exercise is beneficial and some form can be done by everyone. We need to stop overanalyzing everything and do what we know on a CONSISTENT basis while tracking our process.

 

If you want a certified health coach and personal trainer  that will call you out on your excuses, help you trouble shoot your challenges, and celebrate your successes I would love to work with you. If you want a coach to fix all your problems without having to put in any effort, don’t call me because I am not the coach for you. If you are serious about making some changes and truly improving your health so you can enjoy this 1 life you were given then call me anytime. Here is my cell phone 316-650-9437 so no excuses.