You see, I was in a session with a client of mine earlier this morning and there came a moment during our session where she epiphanized that her body had finally caught the cue to what her heart and mind has been saying for months, even years. The light bulb came on and her body was suddenly starting to work for her!  This in only a four week period, she was really starting to feel and see results…such a monumental point in the transformation process.

I don’t know if you’ve ever experienced a moment like this when it feels as though all the planets have come into alignment and you can see clearly your goals being acheived.  Well I see it a few times per week with my clients and I absolutely LOVE it!

Bearing witness to an event like this is wonderful, and it gives me much gratitude for all the lovely women that I have the pleasure of working with and standing by them as they reach their goals.

If you have not experienced a moment like this in your fitness program, maybe it’s time for a change…Don’t you want to Sing The Body Electric (see how that fits in?)? Wouldn’t you like to know that all the work you are putting into your self is well on it’s way to fulfilling its destiny?

It’s all too easy to give up on a program when the results are not immediate. But if you can see the light at the end of the tunnel,  wouldn’t the moments clarity and electricity be in and of itself completely worth it?

be inspired, be confident, be fit

Your Coach,

Kenya

May is National Physical Fitness Month, so what better time to start fresh with a new diet and fitness program?

Maybe you made a New Year’s resolution to change your ways by eating better and exercising more; and here we are 5 months later with very little to show for it.  No, I’m not trying to guilt you into starting a program; call it a gentle push to help guide you so that you can reach your health and fitness goals.

Whether you choose to just make one modification to your current diet, or decide to walk during lunch rather than sitting at your desk; make the commitment and be accountable.  Only you can change the way your body feels and looks.

Make today the first day to many more, of feeling healthier, happier and fit.

be inspired, be confident, be fit

Your friend and coach,

Kenya

Q:  What can I use reduce swollen feet?

A:  Edema is unfortuantely very common in women during pregnancy, particularly during the 3rd trimester.  As your baby grows, more and more pressure is being placed on the veins in the pelvic area, which reduce the blood flow to the lower extremities and causes swelling.

Some of the ways you can reduce the swelling in the feet include the following:

• lay on your left side when sleeping
• exercise regularly
• put your feet up when ever you feel pressure increasing in the feet or when you have been standing for an extended period of time
• stretch those leg muscles! The Essential Pregnancy Stretch Manual has dozens of stretches that can help alleviate lower body aches and pain.
• wear comfortable socks and shoes.  Try not to wear tight leggings or stockings if at all possible.
• drink lots of water

Q: What type of  food do I eat as a pregnant woman

A:  I would love to say anything you want; but I think we both know that that is probably not the best idea.  Although your body is growing and providing nourishment for another human being, you do not have to eat for two ( as some would say).  In actuality, you only need to increase your daily caloric intake by 300 calories in the last 6 months of pregnancy.

The following are some guidelines to help you make informed choices when making food choices:

• increase your intake of proteins (beans, legumes, nuts, lean meats) – 2-3 servings per day
• eat plenty of fruits and vegetables (green leafy vegetables, sweet potatoes) – 4-5 servings per day
• eat plenty whole grains and cereals -
• have some fat – in moderation of course!
• consume about 2-3 servings of calcium per day (milk, cheese, yogurt)
• take a prenatal vitamin
• take a dha supplement to help support baby’s brain development
• limit your consumption of tuna and other fish that contain mercury
• stay away from raw seafood and soft cheeses
• limit the consumption of caffeine
• don’t drink alcohol
• try to eat 4-6 times per day
• limit your intake of junk food

Remember to eat what makes your body feel good.  Consuming an entire chocolate cake may taste good in the moment, but your body will not thank you for it later.  Once your little bundle of joy is here, it will be easier for you to lose the baby weight if you have already been eating a healthy, well-rounded nutrition plan.

Congratulations on your pregnancy!

Kenya

be inspired, be confident, be fit

Ok, so you know Vitamins and Minerals are important. Most every woman knows that.

However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women’s Vitamins. Here’s what he had to say:

Vitamin A – This vitamin contributes to the health of you eyes, skin and nails.

Vitamim B – While B Vitamins are often referred to as “energy vitamins” they don’t actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They’re also necessary for a  healthy metabolism.

Vitamin C – This women’s vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D – Helps women absorb calcium. And it may help prevent certain types of cancer.

Calcium – It’s actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it’s so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly don’t need to take any.

But that’s not the case for most women. Most women are busy as heck and don’t always find the time for proper nutrition. So if that’s the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition’s VGF 25+ for Women.

It’s actually really cool because it’s literally made from 25 veggies, greens and fruits. You should definitely check out Prograde’s Women’s Vitamins. At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Yours in health,

Kenya

be inspired, be confident, be fit
PS – Pretty cool, huh? The nutrition of 25 whole foods in a bottle!

PPS – I am a Prograde Nutrition partner

Disclaimer:  This recipe calls for strong coffee or espresso and may not be suitable for children.

Black Bean Brownies

Directions:

2 sprays cooking spray
1/2 cup canned black beans, rinsed and drained
1/4 cup black coffee, strong or espresso
1/2 cup unsalted butter
4 oz bittersweet chocolate
4 large eggs
1  1/4 cups sugar
1 tsp vanilla extract
1/8 tsp table salt
1 cup all-purpose flour

Preheat oven to 350ºF. Coat a 9- X 13-inch pan with cooking spray; line with aluminum foil or parchment paper and coat with cooking spray. In a blender or mini food processor, process beans with coffee until smooth; set aside. In a double boiler over very low heat, melt butter and chocolate.

In a medium bowl, using an electric mixer, beat eggs and sugar until light and fluffy. With mixer on low speed, add melted chocolate to eggs; incorporate well. Add black bean mixture, vanilla and salt; mix well. Add flour; combine thoroughly on low speed.
Pour batter into prepared pan and bake until a tester inserted in center of brownies comes out clean, about 25 to 30 minutes. Remove pan to a cooling rack. After 10 minutes, remove brownies from pan by pulling up on foil and placing brownies on cooling rack to cool more. Cut into 24 pieces and serve. Yields 1 piece per serving.

Enjoy!

Your friend and coach,

Kenya

be inspired, be confident, be fit

If you  haven’t had the opportunity to visit one of the Weight Watcher’s Open House events this month, there is still time.  I will be participating in the Weight Watcher’s Healthy Living Open Houses in Oakland, CA on February 20th and in Hayward, CA on February 27th.  Visiting one of these events is a great way to be introduced to a variety of local health and wellness professionals to help you reach your fitness goals.

If you are able to make it to one of the locations I will be participating in, please drop by my table and say hello.  I would love to meet members of the BFM Community!

Thank you!!!

be inspired, be confident, be fit

Your coach and friend,

Kenya

It’s week 8 of 12 in my post Pregnancy Fitness Program and I am feeling pretty good.   I’m so excited to see the changes in my body, I wish I could fast forward to week 12!

Here are my stats for this week:

Kenya’s Be A Fit Mama™ Transformation Story

(To view Part 1 of Kenya’s Transformation Story, click here)

Date: February 8, 2010 (14 Weeks Post Partum) – Week 8

Program Used:  Be A Fit Mama: Post Baby Fitness Program

Stats:

Pre Baby Weight: 115 lbs

Pregnancy Weight: 162 lbs

Current Body Fat %: 20%

Current Weight – 127 lbs.    Goal Weight: 115 lbs.

Chest: 34.5″

Waist: 28.5″

Hips: 37″

be inspired, be confident, be fit

Kenya

Your friend and coach,

Kenya

be inspired, be confident, be fit

Whole-Wheat Tomato and Basil Pasta

Ingredients:

8 oz. whole-wheat fettuccine
2 Tbsp. olive oil
1 small onion, chopped
2 cloves garlic, minced
½ tsp. crushed red pepper flakes
½ tsp. oregano
3 medium ripe tomatoes, chopped
1 tsp. salt
3 Tbsp. chopped fresh basil
¼ cup grated Parmesan

Directions:

Prepare the fettuccine according to package directions. At the same time, heat oil in a large skillet over medium heat. Sauté onion until tender (about five minutes). Add garlic, red pepper and oregano; cook one minute. Add the tomatoes and salt to skillet and cook until tomatoes are soft and hot, about five minutes more. Place fettuccine in a large bowl and top with sauce. Sprinkle with basil and Parmesan. Serve immediately.

NUTRITION FACTS (per serving): 291 calories, 12 g protein, 49 g carbs, 10 g fat, 13 g fiber, <1 g sugar, 712 mg sodium

Exercise For Weight Loss And Hypnosis Motivation

If you’ve made the decision to take off some weight – congratulations! For most, making a commitment to their own good health is a difficult step. But despite self-motivation, many people realize they don’t know what exercises to incorporate for rapid weight loss.

There are three chief sorts of exercise: aerobic exercise, such as jogging; flexibility exercises, like yoga and other forms of stretching; and strength training, such as weight lifting and resistance exercises.

Aerobic and strength training will help you use the most calories. Because how much weight you lose is dependent on either consuming less calories or burning more, it is best to concentrate on these in the beginning to make sure your self motivation lasts as you lose weight.

Usually, thirty minutes of aerobic exercise three times a week is ideal. Increase the interval and frequency as you improve.

But many people whose self-motivation has encouraged them to begin an exercise for weight loss program ignore the importance of strength training. Aerobic exercise burns more calories at first, but lifting weights increases muscle mass, and muscle burns more calories than fat. A pound of muscle burns 35 calories per day to function at rest; a pound of fat burns only two calories for the same function.

The fitness consensus used to tell us that to “build” muscle, you should do fewer reps (3-5) with heavier weights, and to simply “tone,” higher reps (12-15) with lighter weights was best. But there is no such thing as “toning.” Definition that results from what’s incorrectly called toning happens because you have lost the layer of fat on top of the muscle, making it more visible. The size of the muscle underneath depends on how actively you train.

You must “tear down” the muscle so it can rebuild itself afterward. In fact, you don’t build muscle while lifting weights but you do in the days afterward when it’s “resting.” The general rule for strength training is beginning with three sets of 8-12 reps at a weight that leaves you almost incapable of executing the entire set. Then, rest for 30-60 seconds before beginning your next set.

Don’t be discouraged if you are unable to do all of the reps on every set. In fact, use that to gauge when to add weight. If you are doing each set without any muscle strain, you will want to add weight.

Self-motivation got you to start, but most have trouble sustaining the pace. It helps understanding that the source of our motivations is a belief. Consider it: If you did not believe the gnawing sensation in your stomach meant you were hungry, you would not feel motivated to eat.

Understanding what ideas motivate you is important to losing weight, because when you feel powerfully motivated, you will exercise regularly. NLP (Neuro-Linguistic Programming) is a form of hypnosis. And there are NLP techniques that can create exercise motivation because, over time, desire to exercise for weight loss alone probably will not be enough to keep you working out. Exercise hypnosis motivation therapy can help.

Your primary task is identifying the most important things in your life. We call these things your highly valued criteria. Highly valued criteria are typically intangibles: money would not be highly valued criteria, but the fun, freedom or security that money can offer would be.

Next, establish what you need to believe to feel highly motivated to exercise. It’s vital to remember that logic has nothing to do with belief. Things do not have to be logical to believe them. You may find you already have a belief that conflicts this new idea. That’s okay.

While understanding what motivates us is valuable, hypnosis exercise motivation therapy can put these ideas to work by ensuring self motivation lasts. Hypnosis for motivation does this by changing the computer codes in your brain, so you believe ideas that motivate you.

Belief systems are based in our unconscious, which is like a computer. Computers don’t have the capacity to reason. The input controls the output. The techniques used in exercise hypnosis motivation therapy can make you believe nearly anything, as long as you are willing to believe.

You begin by creating an image in your mind’s eye that illustrates something you already believe, like, “I love my children.” Then you learn to calibrate the elements or ‘Submodalities’ of that mental belief picture.

Next, you make a mental picture that illustrates your motivational idea. Let’s say your motivational idea is, “If I exercise, then I’ll look great and my marriage will get better.” Then you learn how to modify the Submodalities of this mental image to match with the Submodalities in your calibrated belief picture. Conversely, if a belief is holding you back, the same technique can change that belief to doubt.

Self-hypnosis for motivation that uses NLP can provide you with something of an internal personal motivator. Using an exercise hypnosis motivation program ensures that the zeal you started with persists until reaching your objective, and then helps you maintain that objective.

Alan B. Densky, CH has specialized in all aspects of weight loss through hypnosis, including self motivation for exercise CDs since 1978. Visit his Neuro-VISION self-hypnosis website to benefit from Free hypnosis articles, videos, and newsletters.

Click here for Dr. Densky’s free e-book, “How To Use Hypnosis To Lose Weight”

be inspired, be confident, be fit

Kenya