Nia Wellness Solutions

Ask Natasha - Staying motivated after a setback [VIDEO]

2012-01-28T12:38:00.000-05:00

Do you have a question for me? Click the "Ask Natasha" button at the top of the page.

Weight loss tip - 10 lbs. at a time

2012-01-22T17:01:00.001-05:00

For many people who want to shed 50-100 lbs., the idea itself is completely overwhelming. It can take up to 2 years to lose that much weight. Being overwhelmed stops many folks from even trying, especially if (s)he has lost and regained weight in the past. Has this ever happened to you? It's what happened to me. My ultimate goal was so far from what I weighed at the time, it felt more like a pipe dream than an attainable goal.

The solution is not to change or give up on your goal. Try a new tactic. If thinking about your ultimate weight loss goal stops you in your tracks, focus on 10lbs at a time.

10 lbs is small; much smaller than 60, 80 or 130lbs.
10 lbs. is doable and not as overwhelming
10 lbs. will take approximately 5 - 10 weeks to lose.

The best part... losing 10 lbs. is repeatable. If you can lose 10lbs., you can lose 10 lbs again and again. Next thing you know, you've shed 60 (or 120) lbs. You've reached your goal. Congratulations!

What do you think?

Paula Deen and type-2 diabetes - not another critical blog post

2012-01-19T11:07:00.000-05:00

Paula Deen has type-2 diabetes. She has been living with it for 3 years and is just now sharing that information with the public. She is also a paid spokesperson for a diabetes medication made by Novo Nordisk. This is not yet another post criticizing her for any of those things. Her life, her choice.

After watching the video below several times, a few things came to mind. The most important thing she said in the entire segment was "Diabetes is not a death sentence." She is right about that.

Being diagnosed with type-2 diabetes or pre-diabetes does not automatically mean you're stuck with it for life. Having a family history of diabetes does not automatically mean it is your destiny.

What most concerns me is that she seems to be resigned to living with diabetes forever, focusing on the risk factors that are beyond her control (age, genetics) without doing a complete overhaul of the things that are within her control (food, exercise, weight). I have no idea what her eating and exercise life is like, but my ears always perk up when I hear the phrase "in moderation".

In my opinion, with diabetes you have to treat certian foods as if you're allergic to them. I can't imagine someone who develops a severe shellfish allergy later in life saying they are still going to eat lobster "in moderation" simply because it tastes good and they don't want to deprive themselves. If new life circumstances require a lifestyle change, make the change; especially if your life (or quality of life) depends on it.

Watch her interview on "The Today Show" and let me know what you think in the comment section below.

Visit msnbc.com for breaking news, world news, and news about the economy

Healthy is not a 4 letter word

2012-01-15T06:30:00.000-05:00

Healthy, in fact is a 7-letter word. :)

Have you ever heard someone say "Oh, so you eat healthy now?" - with their nose all turned up, like you're covered in dog poop?

Your reply - "Yes." No need to explain.

Image: artemisphoto / FreeDigitalPhotos.net

Weight, chronic illness and lifestyle changes

2012-01-12T05:00:00.000-05:00

High blood pressure
Diabetes
Joint pain
Shortness of breath after walking short distances

Maybe you've lived with these symptoms for so long that it has become normal. Maybe you don't know another way. Maybe you've resigned to living a life of pain.

Maybe there's a part of you that knows different. It's the part that knows your past does not necessarily dictate your future.

If your doctor has said your symptoms are reversible with lifestyle changes, what are you waiting for? Take one step away from those symptoms and towards better health. Do it today. No excuses.

You can do it.

Image: Ryan McVay/Photodisc/Getty Images

Why I banned Lays potato chips

2012-01-07T15:45:00.000-05:00

In my house, big bags of chips are banned. Completely banned.

Why?

Because the entire bag will be eaten in less than 24 hours. Several experiments with potato and tortilla chips failed. Yes, I even tried sorting the big bag into pre-portioned snack sized baggies. At the end of the day all of the baggies were in my garbage can.

Sometimes it's not about "portion control" or "moderation". For whatever reason, chips in my house don't stand a chance. I don't care to figure out why. I don't care to find a way to make it work. I simply banned them. All of them.

I love me more than Lays.

Are you ready?

2012-01-04T21:36:00.000-05:00

I decided to switch things up a little and do an audio post today. If your goal is to shed 50 lbs or more, you must ask yourself this question. Take a listen.

Podcast Powered By Podbean

Stop making wishy-washy resolutions

2012-01-01T08:34:00.000-05:00

Happy New Year!

As I drank my first cup of 2012 coffee and watched the news, I listened as the people on the street and news anchors revealed their resolutions. There was a common thread throughout them all. They were wishy-washy. They went something like this:

Lose weight
Eat more healthy foods
Exercise more
Spend more time with my family
Drink more water

Wishy-washy. As is, these resolutions are headed straight to the "guess I'll try again in 2013" pile. The only way to save your resolution and have a shot at being successful is to get specific. Decide what "exercise more" means. Who are you referring to when you say "spend more time with my family"? And how much time is more time.

Once you are specific, you can put in place the 3 things you need to stick to it. (The link is a recent post about weight loss, but can apply to so many areas of your life).

Is your resolution wishy-washy? If so, do yourself a huge favor and get specific now.

What do you think?

Image source: http://www.funny-and-hilarious.com

Are you too busy to workout? Dance! [video]

2011-12-20T17:34:00.001-05:00

Pardon the blurriness. The camera just couldn't keep up :)

3 things you need for successful, permanent weight loss in 2012

2011-12-19T17:34:00.000-05:00

It's that time of year again. The time when many folks say "This is the year I'm going to lose weight."

Your resolution or goal (whatever you want to call it) will not be reached unless you have the following:

A reason
A plan
A way to stay accountable

A reason
You have to be able to articulate a clear, all-about-you reason that can stand the test of time. A wedding or reunion does not stand the test of time. What happens the day after the event? You would need to find a new reason. What do you do if the next big event is Summer 2013? You lose. Consider having a reason you can use as motivation, regardless of the year or season. Your reason(s) can be grounded in fitness (run a 5K in under 30 minutes or walk up the stairs without being out of breath), health (decrease/eliminate need for cholesterol, diabetes or blood pressure medication) and/or vanity (fit into size 6 dress). Write them down. Keep them in a place that is visible.

A plan
You know the saying...a failure to plan is a plan to fail. Your plan begins with having a well-defined goal. If your goal is to shed over 50lbs, you are changing everything about how you eat, how you move, and how you spend your time. I don't care what the commercials say, you WILL have to make these changes. This is going to take some planning. Figure out how much sleep you need. Calendar your workouts. Create a new shopping list. Carry healthy snacks with you to keep from hitting the vending machine or drive-thru. Practice saying "no thank you" to food pushers. Then execute it. If you don't have a plan, you will stay up late, skip workouts, buy Oreos, get the value meal and/or have three donuts at your 7am meeting. I guarantee it. Have a plan and stick to it. No excuses.

A way to stay accountable
If it is just too easy to flake on yourself, there are countless ways to hold yourself accountable. Here are just a few ideas. Create a "slacker jar" and put $10 in it every time you miss a scheduled workout, catch yourself eating mindlessly or staying up late watching TV or cruising the internet. Create an in-person or online accountability group. You can even use Facebook to create a secret group that will only be visible to its members. Use other online tools like Spark People. Join a group or two and connect with others with shared interests or who live nearby. Work with a personal trainer or health coach. If you sign up for coaching with me, you better believe I will make sure your money has not been wasted.

What about a deadline?
You may have noticed that "A deadline" was not on this list. That is on purpose. Depending on your ultimate goal weight/size/fitness level, your journey may extend beyond December 31, 2012. Having a goal date of June 2013 is just too far out there. Even in setting mini-goals, many people give up if they don't reach their exact goal by the goal date, regardless of how much progress was made. Have you ever done that? I know I have.

I suggest a different approach. Commit to working towards your goal every single day. Every. Single. Day. Without fail. Keep your reason(s) top of mind. Execute your plan. Have a reliable system for accountability. You can do it.

What do you think?

Image: Vlado / FreeDigitalPhotos.net

The 1 and only tip you need for surviving holiday parties

2011-12-10T07:33:00.000-05:00

Is your calendar packed with holiday parties in the next few weeks? Cookie swaps, cocktail parties, dinner parties, neighborhood parties, family gatherings... oh my! If you're concerned about starting the new year 5 lbs. heavier than you are right now, keep reading.

There are tons of blog posts, articles and TV news stories giving 5, 7 or 999 tips to staying healthy through the holiday season. I'm going rogue. There's only 1. There's just one thing you need to do.

REMEMBER WHY YOU ARE THERE.

Okay, hear me out. Whether it's a business event, a neighborhood party or a family gathering, you do not go to a party primarily for the food. If you know where your next meals are coming from, going to a party primarily for the food is a no-no. Back to my original point.

Corporate holiday parties are to celebrate the company's success over the past year and to say thank you to the employees. Why are you there? You are there to network, develop professional relationships and give co-workers a glimpse into your non-work self. Check out this post by my friend and business coach, Grace Thompson, on navigating corporate holiday parties.

Neighborhood holiday parties are a way to bring together the folks you see at the mailbox and in the drop-off/pick-up line at school. Why are you there? You are there to network, develop personal relationships with your neighbors and build community.

Family gatherings are a special time to bring together family members who live both near and far. Why are you there? You are there to give and get hugs, laugh, watch football, catch up with your brother or favorite cousin, play with your nieces and nephews, have a heart-to-heart with your grandmother, and eat Aunt Mae's sweet potato pie (just one slice).

There is no need to stress out about calories, points and all that stuff. Just remember why you are there. Be completely in the moment when you're talking with someone. Give them your undivided attention. That's difficult to do if you're simultaneously trying to hold a glass of wine and a tiny plate packed with heavy hors d'oeuvres. You are not there for the deviled eggs, spiked eggnog and petit fours. You are there to enjoy the company of others. You are there to celebrate the success of the company, the kindness of your neighbors, and the awesomeness of your family.

[If you are still super stressed and need more tips, here it goes - eat a little something before you leave the house, limit yourself to one alcoholic drink (water the rest of the night), survey all of the offerings before you put anything on your plate and make smart choices.]

And remember, no drinking and driving.

What do you think?

The hCG dieter...

2011-12-07T18:27:00.001-05:00

Yesterday the FDA issued warning letters to companies that sell hCG products to stop. They also issued a warning to consumers on their website. I didn't know much about hCG, so I did a little research. hCG is a naturally occurring hormone in pregnant women that breaks down body fat to provide nutrients for the baby. Folks have been going to medical professionals for regular injections with the expectation that it would break down the fat in their non-pregnant bodies. There are also over-the-counter versions that claim to have a lesser effect than the injections. The hCG Diet calls for using the hormone and eating 500 calories/day.

500 calories?! That's INSANE! There is no way anyone can sustain 500 calories/day long term. The moment the diet is over, the pounds come back.

This whole thing makes me wonder about the person who buys this program. Chances are it is someone who has tried (many) other diet programs and is hoping that this is THE ONE. She is overwhelmed by the amount of weight she needs to lose. She is certain that she can not make lifestyle changes and stick with them on her own. She is willing to spend up to $700/month for a combination of hormone injections and a super-restrictive eating plan. Same story, different diet.

My heart breaks for someone who believes in a product more than herself. My heart breaks for someone who continues to chase the dream of finding THE ONE diet program that is going to work, once and for all. All diets work. Eating 500 calories/day will definitely cause weight loss. However, it will almost always cause weight re-gain and more self-doubt to pile on top of the self-doubt that purchased the diet. Not good.

Permanent weight loss requires time, commitment and support. It requires being patient, kind and honest and with yourself. A hormone injection is nothing but a crappy substitute.

What do you think?

Image: vongvanvi / FreeDigitalPhotos.net

Lifestyle Tip - Park & Walk

2011-11-20T14:58:00.001-05:00

In the video below I share one of my favorite lifestyle tips. Check it out and let me know what you think.

Walgreens wasn't built in a day; your body won't be either.

2011-11-17T05:07:00.000-05:00

There is a Walgreens being built in my neighborhood. I walked by it yesterday. The store is almost finished. A few months ago, there was nothing on the land but a large pile of dirt. Every few weeks, I'd take a walk around the neighborhood. Each time, I was amazed by the progress that had been made.

Walgreens was not built in a day. It required planning. Completing the building took time. Progress was made as a result of consistent daily action. The small, incremental changes resulted in big progress. The final result will be a fully stocked store with electricity, employees, and lots of customers. It's a huge change from the empty plot of land I saw a few months back.

Similarly, you won't reach your weight loss goals in a day.

It takes planning. Living by default equals mindless eating and missed workouts.

It takes time. Get skinny quick programs only work in the short term.

It takes consistent daily action. Committing to a new lifestyle is essential.

Small, incremental changes (0.5 - 2 lbs/week) will result in the big change of shedding 50 - 100 lbs. The result will be more energy, improved health and a fantastically fit body.

A building. Your body. It's all the same.

What consistent daily action are you willing to commit to? Share your answer in the comments section below.

Image: photostock / FreeDigitalPhotos.net

Is a loved one trying to sabotage you?

2011-11-15T05:07:00.000-05:00

Do you have a friend or family member who attempts to sabotage your weight loss journey?

Here are a few examples:

- You repeatedly get offered high caloric foods when it is clear that you don't want any

- She attempts to entice you with your favorite snack - "Everything in moderation, right?"

- She says it's okay to not workout today - "Skipping one day won't hurt, right?"

- She tells you "you're getting too skinny" (and you're only halfway to your goal)

Never fear; it's not that your loved one wants you to fail. The truth is, her actions and reactions have nothing to do with you and everything to do with her. Here's what might be going on in her head:

1. What does this say about me? If your loved one is also overweight, watching you shed pounds brings up all sorts of self-defeating thoughts, including. "If she can do it, why can't I?" If your loved one was "the skinny one", it can bring up her insecurities related to her own sense of beauty.

2. What's going to happen to our relationship? If your relationship revolved around foods you no longer eat, this can bring up a real fear of you leaving her for new friends who mirror your "new life".

See. It has nothing to do with you and everything to do with her fears. More times than not, her actions are simply subconscious attempts to maintain the status quo. No one likes to feel less-than or rejected. That's how she feels. That is not your fault and going back to your old habits is not the solution.

What to do?

Understand that there is no malicious intent on her part.
Have a heart-to-heart. She may not be ready to receive what you have to say, but keeping feelings bottled up helps no one and strains the relationship even faster.
Speak from a place of love and not your own hurt feelings. Express that your feelings are hurt (if they are), but don't let your hurt feelings/anger get the better of you.
Let her know the specific behavior you would like her to change and what specific ways you would like support. Simply saying "Stop trying to sabotage me." throws blame and offers no solutions.
DO NOT offer to help her on her journey. When she is ready, she will see the example you've set and ask for your guidance. Simply do you without being self-righteous about living healthy.

She may not come around right away. That's okay. Everyone has to process change in their own way, in their own time. You are not responsible for making her feel better about herself. If this is an important relationship, it is your responsibility to be loving and supportive as she gets comfortable with the "new you".

Remember - No one can sabotage your weight loss efforts. Only you determine if their attempts are successful.

Have you ever had to deal with loved ones trying to sabotage your weight loss efforts? What did you do?

Image: Grant Cochrane / FreeDigitalPhotos.net

Two steps forward, one step back

2011-11-10T05:07:00.000-05:00

Hit a weight loss plateau or regained a few pounds?
Ate 4 desserts at the last family dinner?
Haven't worked out in 3 weeks?
Stress eating again?
Not getting enough sleep?
Family, friends, co-workers constantly trying to tempt you?
Lost your motivation?

Answering yes to any (or all) of these is no reason to give up on reaching your weight loss goals. Changing your lifestyle, sometimes a full 180^o, can be challenging. It's much easier to do what you've always done.

There will be setbacks. Life happens. It does not mean you're a failure. It does not mean you should give up on yourself. It does not mean that you should "just accept" that you are going to always be fat. That is a cop-out and you know it.

You absolutely must pick yourself up, dust yourself off, and start all over again.

You can do it.

Post-Halloween candy and other office snacks

2011-11-08T05:07:00.001-05:00

Several days/week, I teach at the local community college. Yesterday morning, a fellow instructor placed a bowl of Halloween candy on the table in the faculty/staff workroom. I documented what happened throughout the day. The candy didn't stand a chance...

9:23AM - It's a full bowl. Lots of variety.

11:23AM - I can see the bottom of the bowl. I begin to wonder what the picture is.

1:18PM - The bowl shrinks! Guess I'll never know about that picture.

6:26PM - Only 5 candies make it to the end of the day. Oh wait, I forgot about the night classes (Doh!)

This is a classic example of eating food just because it is there. I doubt anyone walked into the workroom, the first time, with the sole intention of picking up their mail and 3 - 5 pieces of candy (I watched. No one picked only one). I listened to the comments as they rationalized why they were going in the bowl. Internally, I screamed "BULLSHIT!"

Just because food is there, you do not have to eat it. Pause for a moment. Check-in with yourself. If you're not hungry, leave it alone. If you are hungry, have something that will actually nourish your body. Don't worry about the snacks; someone else will eat them.

Does this happen at your office? Are you guilty of mindlessly grabbing office snacks? What "reasons" are you guilty of using? How do keep from falling for the trap? I'd love to hear your thoughts in the comments section below.

We all need support

2011-11-04T05:07:00.000-04:00

Do your friends and/or family support you on your journey to a healthier life? Are you part of a peer-led support group? Do you have a personal trainer or health coach guiding you along the way?

As you transition to a healthy lifestyle, especially in the early days, you need all the support you can get. Whether it's in-person or online, you need to have people in your corner, cheering you on, calling your bullshit, sharing recipes, exercising with you, providing support and accountability. It can be those going on the journey along with you or someone who can show you the way.

Change can be challenging. Yes, you can do it alone. However, the odds of success increase when you have a community supporting you. Make a list of all the folks in your life who are supporting you on your journey to a healthier you. Make sure you call on them, when needed.

Want a little extra support? Join the Nia Wellness Solutions community by liking the FB page (to the right) and adding your name to the mailing list below. It would be my honor to support you as you transition to your new lifestyle.

Willpower, shmillpower

2011-11-02T05:00:00.000-04:00

How many times have you (or someone you know) said "I really want to ______, I just don't have the willpower."

Know what? I call BULLSHIT.

Too many people talk about willpower as if it's part of one's DNA, like blue eyes; either you have it or you don't. How crazy is that? Willpower is not some innate trait that determines if you're capable of reaching your goals.

It's not about having willpower; it's about being willing.

Want to lose weight and keep it off? Want to be active, full of energy, and happy with the status of your health?

Are you willing to continually make food choices that are in-line with your goal?
Are you willing to make time to exercise on a regular basis?
Are you willing to say "no" to others so that you can say "yes" to yourself?
Are you willing to do this every day?

Are you willing? It is a simple yes/no question. You determine the answer. If you are brutally honest with yourself, the answer to one or more of these may be "no, I'm not willing." That's fine. It's your choice. Just know that you can change your mind at any time.

What do you think?

Win a "Get Your Sexy Back" Strategy Session!

2011-11-01T11:03:00.000-04:00

Happy November!
There are 2 months left in 2011 and I want to help you end this year feeling great about your health, your body and your life.

I am giving away a 1-hour "Get Your Sexy Back" StrategySession.
One lucky winner will get the opportunity to jump start his/her weight loss and health journey. Why wait until January, when you can start now?

Ifyou are absolutely ready to lose weight, get fit, and keep it off, then this isfor you.

The 1-hour tele-session will include:

Creatinga detailed description of your weight, health and life goals
Uncoveringpast stumbling blocks and learning how to overcome them
Co-creatinga dynamic plan of action for the next 30 days to put you on the path to GetYour Sexy Back and Keep It!

Butwait! There’s more…

Iwill also follow-up with you twice during the 30 days to check on your progress, answerany additional questions and offer continued support.

I am so excited about this contest! This is going to be so freakin' amazing!

Areyou ready?

Thereare two steps to enter this contest

1) Fill out the entry form below and click “Enter”

2) Adda comment below letting me know your biggest challenge in reaching and maintainingyour ideal weight

Enter now! Thecontest ends on Election Day 11/8/11 at 11:59pm EST. One winner will be chosen atrandom. The winner will be announced on Thursday November 10th.

Goodluck!

Natasha

This is not a 60 day program. This is an every day program.

2011-10-31T05:07:00.000-04:00

Losing 20 lbs in 2 months is totally possible. Unfortunately for you, chances are you'll regain the weight in the same amount of time.

How do I know? Losing that much that fast screams DIET. Once the 2 months are over, you go off your diet; which means you return to doing the things and eating the foods that caused your weight gain. And the vicious cycle continues.

If you want to shed weight and keep it off, you must change the way you eat, move and think. There's a reason it's called a LIFEstyle. This is for life. This is not a 60 day program; it's an every day program.

You decide

Every day, you have to make a choice to eat foods that are in-line with a healthy lifestyle and stay away from those that aren't. Every day you have to make a choice to move in a way that is in-line with a healthy lifestyle. Every day you have to make a choice to tell yourself that you are worth the time, energy and effort. Every day you have to make the choice to tell yourself you can do it.

If you want to lose weight, go on a diet. Just know that you will find the weight again. If you want to lose weight and keep it off, feel better about yourself, have more energy, and enjoy life for the rest of your life, change your lifestyle.

It's that simple.

What's your story?

2011-10-25T05:35:00.000-04:00

Everyone who has been unsuccessful at losing weight and keeping it off has a story. Which story is your story?

I'm so successful in other areas of my life; I just can't seem to get/keep the weight off
My life is so busy, I don't have time to cook/exercise
I just really love food
I don't like vegetables
I've tried dieting and it doesn't work
I just can't keep my motivation
I don't have willpower

To all that, I say {Curse alert}

BULLSHIT!

All of the "reasons" above boil down to one or more of the following stories you are telling yourself about yourself

- You won't be able to reach your goal and/or keep it off

- You're not worth the time, effort, energy

- You don't really want to lose weight (on which I call BS because you're reading a blog post about weight loss)

Since I called BS on the last one, I guess that only leaves us with the top two stories you tell yourself.

You won't be able to reach your goal and keep it off

Maybe you've always been overweight. Maybe the pounds started to creep on after college. Maybe it's baby weight and your son is now 3 years old. However it happened, you've been living with your extra pounds for some time now. You've probably tried a diet or two and have gained the weight back. Despite what you say, you don't really think you can do it.

Here's the thing. If you don't think you can do it, you're right. You have to know that you can do this. You have to know that you will have crappy days. You will want to go back to your old habits, the ones that gifted you with extra pounds. You have to know that if you make an unhealthy choice, it is not the end of the world. Know that you can start over in that moment.

You're not worth the time, effort, energy

You are probably a giver by nature - always taking care of everyone else and putting you last. You make an appointment with yourself to workout. A friend asks to meet for coffee and you say yes. You don't workout at your scheduled time and you don't reschedule because you have conflicting commitments for other people that you need to keep. You run the kids all around town to the mall, sports practice, and play dates. Work has taken over your life and it's not just this one project; it's the way things are.

Putting yourself last simply sends a message to the world that you are available to do whatever for whomever and will not say no. You are telling yourself that their needs (whoever "they" are) are more important than your needs. You are just as important. It is important that you know that. When it comes to your health, you have to be selfish. You are worth it.

What do you do?

The excuses at the top are simply covers for your true story. No one says "I don't think I'm worth the effort" or "I stop trying because I have lost faith in myself". To admit that to yourself takes some serious chutzpah. But in order to change your story, you have to confront the current one and debunk it every chance you get.

It takes practice.

Knowing that it is possible and taking steps toward your goal everyday takes practice.

Saying "no" to others, so you can say "yes" to yourself takes practice.

Practice is what you must do. Every day. Yes, every day. You can do it. You're worth it.

You can do it.

2011-10-24T06:16:00.000-04:00

Does this describe you?

For as long as you can remember, you have been overweight or obese. In your family, or group of friends, being "the fat one" is your role. You have successfully lost weight on a variety of diets, only to gain the weight back (sometimes with a few extra).

Your loved ones share their concerned about your weight and your health. According to your doctor, you need to lose weight. You want to lose weight. However, deep down you doubt your ability to lose weight and keep it off; after all, you've lost and gained the same lbs. quite a few times.

If this is you, there are 2 things I want to share with you.
1. Permanent weight loss is possible.
2. You can do it. Yes, you.

In order to be successful, there are a few things you need to know.

The story you tell yourself about yourself must change. Have to know with all of your being that you can do this. You are worth the effort.
It will take time. You live in the world, not on the Biggest Loser ranch. Losing 20lbs in 1 month is unrealistic and a recipe for failure regain.
This has nothing to do with willpower. It has everything to do with your reasons for wanting to lose weight, how you manage stress and how in sync your mind and body are.
Support is essential - family, friends, gym buddies, a personal trainer, a weight loss coach. You may have to pay for the support. It sucks, but you're worth it. For success in just about every area of life, support is essential. This is no different.
There will be setbacks. Life happens. It does not mean you're a failure and should stop and "just accept" that you are going to always be fat. It's a cop-out and you know it.

Did you notice? I didn't mention food or exercise in any of the points above. While both are important, neither are part of the foundation of your success.

How strong is your foundation?

Use the following affirmations to get you on your way to building your foundation. First thing in the morning and anytime you start to doubt yourself, recite one or both of these statements.
I can do it.
I am worth it.

Upcoming posts will address each of the success bullets above. Stay tuned...

Are you guilty of DWE (Driving While Eating)?

2011-10-18T09:16:00.000-04:00

Of course you are. We all have done it at some point. You may have even done it this morning while getting breakfast on your way to work. DWE (Driving While Eating) usually happens for one of two reasons:

1. You're in a rush
2. You don't want anyone to see what you're eating

1. You work hard. Your to-do list is endless. You hit the drive-thru between meetings and eat on the way. You deserve better. You're worth taking time (10 minutes) to sit and enjoy your meal. You are more important than anything that you're rushing to.

2. If you don't want anyone to see what you're eating, that's a big red flag. It says that you know your body deserves better. It says that there is some (or a lot) of shame in your food choice. You deserve better. Your body deserves food that you are proud to eat; food that is in line with your weight loss goals.

If you make a habit of eating in the car, especially fast food or unhealthy snacks, you will never reach the weight loss goals you've set for yourself.

Try it out:
For the next 7 days, commit to not driving (or being in the car) while eating. Use the comment section to share your experience.

Bikini season is only 8 months away!

2011-10-14T06:30:00.000-04:00

This is how many diet programs get you to sign up - by using some sense of urgency.

In December, it's all about your New Year Resolution
In the Spring, try to entice you to get ready for the Summer
The rest of the year, there's some deal or promise of losing 20lbs for $20 or losing (up to) 6 lbs in 2 weeks.

The marketing works because that is how our minds work. Short-term rewards are more pleasurable than ones you have to wait for. However, if your goal is to lose more than 20lbs and actually keep it off, get-skinny-quick is not for you.

It takes time to fully transition to a lifestyle that supports consistent weight loss and maintenance. It takes time to get the weight off, learn new ways to cope with stress, and figure out how to live life in your "new" body. This is not a process you should rush, but one that you should begin as soon as possible. Don't wait until January or when the weather starts to warm up. Don't even wait until Monday. Today is good. Today is perfect.

What's happening in your bedroom?

2011-10-13T06:45:00.000-04:00

The bedroom is meant for two things
1) sleeping
2) doing the nasty

All other activities should be happening in other parts of the house, especially if it involves a glowing light from an inanimate object.

Original credit: seoulheart.tumblr.com

Out of the bag or out of the bowl?

2011-10-12T11:19:00.001-04:00

You go in the cabinet and grab your favorite not-so-healthy snack. Do you:

A) take the bag/box with you to the television/computer and munch away?

B) stand at the cabinet and eat your snack?

C) put a serving in a bowl, put the bag/box back in the cabinet and enjoy?

If your answer is A or B, you are setting yourself up for weight loss failure. Mindless eating is the mortal enemy of any successful weight loss journey. There's something about the extra step of placing your serving in a small bowl that helps you to be mindful of your snacking habits. Saying "I had a few chips" could mean anything from 3 chips - an entire family sized bag. "I had a few chips" makes it easy to BS yourself into rationalizing that you didn't eat as much as you did. However, there's no BSing having had 4 (or 7) bowls of chips.

This is one small change you can make in becoming more aware of what you're eating throughout the day. Being aware and brutally honest with yourself is a crucial step in lasting weight loss success.

Challenge for you out-of-the-bag snackers: For the next 3 days, whenever having a snack, choose option C (put a serving in a small bowl, put the bag/box back in the cabinet and enjoy).

*Note - I think said snacks shouldn't even be in your home if your goal is to lose weight and live a healthy life, but that's another post for another day.

How's that working for you?

2011-10-11T09:33:00.000-04:00

Credit: ubercomments.com

Diet
Lose weight
Celebrate reaching your goal (usually with food and/or drink)
Go off diet
Find weight
Feel bad (sad, angry, frustrated) about it
Drown your sorrows in food
Get motivated
Diet
Lose weight
Celebrate reaching your goal
Go off diet
Find weight...
Wash, rinse, repeat.

If you've ever yo-yo dieted, the cycle above is a very familiar one. One that, after a while, may lead you to ask the question "What's the point in trying? I'm just going to gain it back again anyway." Well yeah, if you keep doing the same thing, you'll get the same result. Every. Single. Time.

Maybe it's time to do something different.

Lose 25-100 lbs and KEEP IT OFF

2011-09-05T14:46:00.000-04:00

No lie. In these upcoming workshops, you will learn the secrets to successfully shedding weight and keeping it off. Come to one or both and bring a friend.

Have a Body and Life You Love
Thursday Sept. 8th at 6pm

Are you ready to shed 25-100 lbs without pills, shakes or overpriced prepackaged meals and keep it off?

This workshop will be 90 minutes of fun, interaction, motivation and education. You will:

Identify specific health, fitness and life goals
Uncover major life hindrances to reaching your goals
Learn the one thing that will completely transform your approach to creating the body and life you love

By the end, you will have taken the first steps to creating a life with less weight, improved fitness, more energy and less stress. This is one class you don’t want to miss.

All participants receive follow-up email support.

Fee: $10
RSVP: http://bodyandlife.eventbrite.com

Get Motivated, Get Moving
Wednesday Sep. 14th at 7pm

I am joining forces with Mary Baird of Body*Soul Fusion to bring you an experience that will inspire and get you moving! In this interactive, dynamic workshop, we will explore ways to overcome challenges in reaching your health and fitness goals, then we’ll move and groove with a Brazilian dance session that’s so much fun, you won’t even realize you’re exercising!

Bring a friend or three, and we’ll see you there!

Fee: RSVP on or before Sept. 9th - $10
RSVP after Sept. 9th - $15
All fees will be collected at the door
RSVP: http://getmoving.eventbrite.com

Come Run (or Walk) With Us - The Best 5K Team EVER

2011-08-25T11:46:00.000-04:00

Join the Nia Wellness Solutions team on October 1st at the BluePoints 5K at the SAS Championship golf tournament! This is the first of many 5Kevents we plan to participate in throughout the Triangle.

You can run or walk. If you want to have anofficial time, register under "adult-competitive". Otherwise,register for the "fun run".

Did I mention it's Family Day? Bring the kiddies,do the race as a family and enjoy the Family Day festivities afterwards (seebelow).

If we get a team of at least 30 participants bySept. 2nd, SAS Championship has agreed to make our event t-shirts differentfrom the rest. Let's show up and show out!

When registering, choose Nia Wellness Solutions asyour affiliation.

To register for the5K - http://www.fsseries.com/index.php?action=event&event_id=434

More info from www.saschampionship.com
********************************************************
Race participants will receive:

Commemorative t-shirt
Post-race food
Admission to the 2nd round of the SAS Championship

The second round of play on Saturday, Oct. 1 isFamily Day. The SAS Championship will play host to inflatable bounce houses,obstacle courses, putt putt, face painting and art. In addition, the CarolinaHurricanes and Carolina RailHawks will have activities for kids of all ages.

Racers can pick up their race packets Friday, Sept.30 from 5-7pm at the Prestonwood Tennis Center or after 6:30am Saturday priorto the race.

Proceeds benefit YMCA of the Triangle educationalprograms.

For more information about the 5K and the SASChampionship -http://saschampionship.com/promotions

To register for the 5K - http://www.fsseries.com/index.php?action=event&event_id=434

Have a Body and Life You Love

2011-08-01T18:41:00.000-04:00

This Friday, I'll be leading a fun, empowering and educational workshop entitled

Have a Body and Life You Love

If you are having trouble

losing weight
maintaining recent weight loss or
managing stress that is causing you to gain weight, this is the workshop for you.

Click here for more information.

It is Part I of a three part health and wellness series hosted by World In Motion dance studio in Morrisville.

1 More Minute

2011-07-04T16:39:00.002-04:00

I got up this morning and headed to the gym. 15 minutes into my planned 40 minute cardio session, I felt whipped. My body could keep going, but it was really hot in the gym; Bikram Yoga hot. That may be a bit of an exaggeration, but you get the idea. I contemplated getting off the elliptical, doing a few crunches and trying again. But I know me - if I got off, I'd do a few (pitiful) sets of crunches, complain some more about the heat and head home.

I negotiated with myself, "Go one more minute and see how you feel." FINE - I was not a happy camper. One minute passed and I was okay. Next negotiation, "Get to 20 minutes and see how you feel." FINE. I made it to 20 minutes and that's when it happened - I got my second wind, the temperature didn't bother me so much anymore, and Rihanna was pumping me up. The next 20 minutes were a breeze. I hopped off the elliptical, did my crunches, stretched and went home.

If I didn't have that little chat with myself, I would have completed less than half of what I originally planned. I knew my body could do it; I just had to get my head in the game. In that moment, I had to be my own coach.

Next time you feel like stopping your workout early, just give yourself 1 more minute. It might be the difference between feeling like a quitter (and beating yourself up all day) and feeling like you have the Eye of the Tiger.

We're Open!!!

2011-07-01T10:00:00.022-04:00

Welcome to the Grand Opening of Nia Wellness Solutions.

I am so happy that you took the time to visit and learn what NWS is all about. Have you seen the welcome video and participated in the scavenger hunt?

YES - FABULOUS! Good luck. Make sure you come back at 6pm to see if you've won.

NO - Well, what are you waiting for? CLICK HERE

Weight Loss & Health Coaching

2011-05-29T22:58:00.002-04:00

I'm excited to announce the opening of Nia Wellness Solutions.

Nia Wellness Solutions exists to create dramatic lifestyle transformations for chronic yo-yo dieters and those living with weight-related illnesses. If you are sick and tired of struggling with your weight, Nia Wellness is for you.

Nia Wellness is based on the premise that dieting does not work. Okay, it does work; just not permanently. Research shows that over 90% of dieters regain the weight. That is ridiculous!

Together, we will implement simple (not necessarily easy) changes to to your lifestyle that will result in weight reduction, better health and more energy.

On July 1st, I will begin working with clients for both individual and small group coaching. If your goal is to permanently shed 25-100 lbs. and you are ready to make necessary lifestyle changes to make it happen, click here for next steps.

Be Well,

Natasha