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Healthy Reflections
IN THIS ISSUE A Note From Fran  The Value of ConnectionSomething exciting just happened to me and I couldn't wait to share it with all of you! I just returned from the Annual Fitness By Phone Conference in Los Angeles, California, where I was just named "The 2005 Fitness Coach of the Year". To be awarded this honor truly caught me by surprise and the best part was that my husband Timothy was there to share it with me. The Association of Fitness By Phone Coaches represents well over 150 coaches from the continental United States and Hawaii. I was so grateful to receive this honor because it has been a tremendous year for me as a businesswoman and a coach. So having your friends and peers recognize your efforts is very rewarding. As we flew back to DC and my thoughts danced through the highlights of the weekend, I realized what had made the conference really special for me was being able to reconnect with old friends and colleagues. Something I really value in my life is the opportunity to share stories and experiences and hear how others have faced those same trials and succeeded. It's so fascinating that no matter what walk of life we come from, socially, economically, etc. we all face many of the same adversities and as a dear friend of mine often says "you can learn something from anybody... even if it's what it's not to do." So enjoy this issue of Healthy Reflections and consider how to learn from past actions of yourself and others. In Love & Good Health, 
Fran Dean Bishop, franb@aerobodiesfitness.com Executive Coach and CEO – Aerobodies Fitness, Inc. TELECLASSES & WORKSHOPS Business Women's Network 2005 Leadership Summit & Gala in Washington, DC November 16 & 17th, 2005 Attention Fellow Entrepreneurs & Business Professionals! If you're searching for powerful ways to increase your network and strategic partnerships, join me and other successful women entrepreneurs for this incredible event: http://www.summit.bwni.com/index.html. Please contact Fran Bishop if you would like to attend. Featured Article Staying On Track During Crunch Season In last month's issue, we started planning for the busy season, identifying what happened in prior years to throw you off your fitness program so that this year you could be prepared. Did you do your "homework?" Do you have a sense of what you need to do differently this season? The biggest obstacle my clients encounter is the temptation to put their good fitness habits on hold during hectic times in their lives. The key is to avoid all-or-nothing thoughts and to consciously choose to stay on track with your program. Beware of the temptation and be flexible in your approach:
So instead of slacking off and putting your fitness habits on hold till the New Year, "keep on track" so that you can feel healthier, happier and more energetic during this busy crunch time season! Eat Healthy Eating Out A common dilemma is how to eat healthy when eating out. It's easy to control factors such as fat, cholesterol, fiber, sodium, and, of course, portion sizes, when you eat at home, but how can you keep good eating habits at restaurants? In today's environment of health conscious consumers, many restaurants have healthy or "lite" choices on their menus. Without such options, consider the menu as is and be aware of those items higher in fat and calories, such as fried foods and sauces. Consider asking for salad dressing and other high-fat condiments on the side so that you control how much you eat. One technique I like to use with salad dressing is this: I dip my fork tines into the dressing before taking a bite. This way I get a taste of dressing in each bite and I find that I use only about one-third of the dressing I'm served. A BIG calorie savings without any loss of eating pleasure. As large portion sizes are prevalent at many eateries, assess how hungry you are and how much food you are realistically able to eat, before you start eating. Literally make a fist with both of your hands, put them together (the size of your stomach is about that of two fists), and compare them to the amount of food on your plate to determine how much you will eat. Some of my clients find it helpful to physically separate the amount of food on their plate and ask for a to-go box up front for what they know they will be taking home. In the quest for restaurants that offer healthy options, the September 2004 issue of IDEA Fitness Journal reported that the work has been done for us! Child magazine looked at over 125 restaurants - each menu was reviewed by five nutrition experts - to determine which ones offered the healthiest choices. Here were their top picks:
Exercise Equipment that Doesn't Break the Budget Maybe you have several exercise videos, some tubing, even a few free weights and a stability ball. It's amazing all that you can do with these few items. But are you getting a bit bored with these old standbys, or maybe reached a plateau with your results? You'll be happy to know you can add to your "home gym" with items that are relatively inexpensive and take up almost no room compared to bulky treadmills, stationary bikes, and the like. These three pieces of equipment will add a new component to your workouts and challenge your body in new ways, reaping better results.
Fed up with diets and exercise that don't work? You're not alone! Call (703) 642-8577 or email us For monthly fitness tips and strategies, sign up today for your complimentary subscription to Healthy Reflections (forward to a friend too!). Don't miss the next issue! Call (703) 642-8577 or email us today. |
Volume 1, Issue 11: November 2005 |