Inspiration & Wellness Newsletter
Make Life Great in 2008! |
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Greetings and Happy Valentines Day!
Welcome to the February issue of "Making Life Great in 2008!" Each issue we'll look at 2 topics: Life Choices and Eating & Exercise Tips. This month, the choice focuses on the universal need for connection, and the tip explores why we benefit from managing our blood sugar and lowering our insulin.
Also, please visit my updated website www.andrea-gaines.com, where you'll find new information on coaching - how it's a useful tool to keep moving forward & some good answers to how & why it works.
May your Valentine's Day be filled with love and may you offer a gesture of kindness to those around you. I hope this month's newsletter brings new energy to your heart and your body!
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| Choose Connection |
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Connection is a universal human need. We all have strategies to get this need met, such as holding hands, talking over a cup of tea, hugging, going for a walk, or calling to say hello. Sometimes there is conflict in a relationship and we get angry and lose the connection. Rather than focus on what other people are doing (or not doing), here are some things YOU can start doing now to revive and deepen your connection:
1. Change Your Tone of Voice - Have a more pleasant tone that is inviting and validating. Notice the difference this has on your children, your partner and your co-workers!
2. Make a Gratitude List - For your most important relationships, create a list of qualities for which you are thankful. It's easy to see what irritates us and what we don't like. The gratitude list emphasizes their strengths, inspires a more positive outlook and manifests more of what you truly want!
3. Share an Appreciation - Share a specific appreciation with your partner / child / colleague / sibling at least once a day. e.g. "I appreciate what a good job you did helping Stephen with his homework!" or "I appreciate the way you've been proactive to keep this project on track."
Food for thought:
- Which relationships need the most attention?
- How would your relationships be different if you did these 3 things consistently?
- What else could you do to improve the quality of your relationships?
If you are ready to improve your connections in 2008, please contact me for a complimentary coaching call. Call (847) 971-3643 or email: andrea.gaines@comcast.net |
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| Manage Your Body's Insulin |
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Controlling your blood sugar and lowering your insulin is key to losing fat. Insulin is a hormone that regulates the absorption of sugar (glucose) - your body's main source of fuel - into your cells. Many people who have high insulin levels eat too many processed foods and simple carbohydrates (sugar, flour, breads, pastas, bagels, cereal, sandwiches, crackers, pretzels, granola bars, chips, cookies and candy).
Excess insulin in your system can leave you fat and tired. When you exercise regularly, your body manages glucose more effectively.
Here are some tips to keep your insulin low and increase your metabolism:
Eat breakfast: When you skip meals, your metabolism slows down and promotes weight gain. Instead, spread your calories throughout the day to steady your metabolism. Try a healthy protein breakfast, such as eggs & fruit, plain Greek yogurt with fruit & walnuts, lean chicken sausage with oatmeal, a protein smoothie or the leftovers from the night before (protein & a veggie).
Exercise: Physical activity moves sugar from your blood into your cells. The more active you are, the lower your blood sugar level - and the more calories you will burn. Aim for at least 30 minutes of exercise a day. Find a friend to exercise with, take a class, hire a trainer, go for a walk, sign up for a race...and get moving!
Interval Train - Experiment with interval training. Mix short bursts of high intensity activity into your daily exercise, e.g., jog, sprint, recover w/ jogging, repeat. Or, walk, jog, recover w/ walking, repeat. Even 1 or 2 short bursts of activity can have dramatic health benefits!
"Clean" Eating - Eat a diet mostly of lean protein, fruits, nuts and vegetables - and eat every 2-3 hours (combo of meals & snacks that include: protein plus a fruit or vegetable). Not only will your metabolism increase and your blood sugar decrease - you will feel energized! Experiment and see.
If you are ready to be more energized and increase your metabolism in 2008, please contact me for a complimentary coaching call. Call (847) 971-3643 or email: andrea.gaines@comcast.net |
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If you are curious about learning more, I'd love to hear from you! Please write with any questions on today's topics or if you want more information on my Life & Wellness Coaching services. If you are ready to make some changes and make 2008 a great year, please contact me for more information or to schedule a complimentary coaching call! Call (847) 971-3643 or email: andrea.gaines@comcast.net
Create your 2008 resolutions now! My coaching will enable you to achieve your goals and stick with a well designed plan. It will assist you to focus on self-care and balance. It will motivate you to have a consistent exercise program & healthy eating habits. It will enable you reach a particular goal. Whatever it is, when it comes to the 'good life' I can assist you to successfully make important life changes. Read more at: www.andrea-gaines.com
Andrea Gaines
Personal Trainer, ACE
Group Fitness Trainer, ACE
847-971-3643
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Are you part of a group that would appreciate a speaker on these or other related Wellness topics? Please contact Andrea for more details.
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