Intuition: Friend or foe?

What is intuition and how do you know if you have it? Intuition is a sense of knowing, feeling, a hunch about something, a decision or perhaps even a person without proof.  How do you know if acting on your intuition helps or hinders you?  Here are some examples of how intuition plays a part in your daily life.

• How often have you felt that sinking feeling or your stomach does somersaults when you were about to say or do something?  Do you bite your tongue and hold it in or do you just blurt it out with no regards to the consequence?  
• Have you ever felt a tinge of something not quite right with a person; like your sisters new boyfriend?  You can't seem to put your finger on what your gut is trying to tell you, but you know there is something that will rear its ugly head and instead you wait.
• Have you driven the same route to work each day?  But today is different, you sit at a stoplight and wonder how long it would take you to drive a different way.  Have you ever forgotten something in the house and went back in saying geez; I don't know why I forgot that, only to find out later you avoided an accident exactly where you would have been a few moments earlier. 
• Do you all of a sudden think about someone you haven't kept in touch?  You finally give them a call only to find out they were thinking about calling you too.
• Do you see the signs of an abusive person only to dismiss them hoping your gut instinct is wrong?    

Rationalizing your actions or the actions of another help you avoid facing the truth, at least until you've had enough and realize you had those intuitive moments long before but you didn't act upon them.

• That truth may reveal that you made a mistake in choosing to stay with an abusive person and that is hard for some to admit.
• That truth may be that you found you fell in love with a person that just didn't have some of the same goals, values and morals that you believe in, another hard one to swallow.
• That truth may be that you stayed in a relationship that you found to be very unhealthy.  Whatever the demographics of that relationship is; it could be mother-daughter, sister-brother, friend-friend, you always have the choice to end it and now you are embarrassed that you didn't.
• That truth may be that your spouse, friends or family are your own worst enemy when it comes to living a healthy lifestyle, because they want you barefoot and pregnant or fat and sassy, in other words, they want you to feel bad enough about yourself that you won't attract others into your life that would support the true you.  How often have you tried to lose weight only to have your spouse or friends sabotage your efforts.  

Do you know what you should do to attain the goals you want when it comes to weight loss and healthier living?  Of course you do, but going on a diet doesn't have to be the first step.  Tapping into your intuition to figure out how you want to feel, how energized you want to be, how much joy you can attract into your life because you are healthy and not just skinny is a better, long term approach than the deprivation that comes with weight loss and dieting.

Following your intuition or as most of us call it our gut instinct helps us make better decisions for ourselves and sometimes even keeps us out of harms way.  We are all born with a sense of knowing, maybe you haven't acted upon it or you've pushed it aside thinking oh that is just crazy.

Give it a try, listen to you body, your mind, your heart and listen to your inner self and experience the places it can take you.  Believe in yourself and your natural abilities to reach your goals and live the healthy life you were meant to live.  Intuition is your friend.

What does Speaking Your Truth mean to me

When we are the midst of bad decisions and mistakes we have made, just remember there are others out there who can help you.  You may feel you can't get help from family or friends or too embarrassed to ask, please if you want a different life and this one is harming you, ask someone.  I didn't have family I could confide in and get support from, I did ask but I wasn't persistent enough and that was a mistake I made as a young adult that kept my wound open forever.
I found out about the project from Debi Bauer. I own a personal training and coaching business and I attend quite a bit of networking events and belong to various Business Women’s Associations and groups. Debi Bauer is part of my network and she was promoting volume II at one of our events.

I was prompted to share my story because I have had many interesting and challenging experiences in my life and have been told I should share my story. I wasn’t sure anyone would actually be interested, but I have found over the years that while working with women that we all have our own special story to tell. When we share our lives it opens up room for discussion for someone who may be too fearful or embarrassed to ask for help. My clients have shared very intimate personal stories of their own and by sharing mine as well; I’ve found they no longer feel that bad things only happen to them. I’ve also found it has helped them break through their personal barrier toward living a healthier lifestyle by being truer and loving themselves more through the process.
When I first started writing I didn’t know how to express on paper just what I was feeling or had felt during the time period I was writing about. To my surprise I felt very emotional because I had pretty much shown no emotion throughout my childhood and into young adulthood. Sometimes through the writing process I would find myself breathless and in wonderment about how much I had actually gone through and the emotional roller coaster I had been riding for so many years.
I felt nervous and excited at the same time when I submitted my chapter to the project. I was sitting on my loveseat on New Year’s Eve and pushed the send button at midnight. Nothing like waiting until the deadline to submit it and questioning myself every step of the way. I still feel anxious wondering how my children will react to what I’ve said. It’s one thing to talk about some of the events in our lives and something totally different when we see it written on paper in an actual book for the public to see. What will they think, what will they say and how will they feel? Will this book change our relationship again, for better or for worse? I don’t know.
I wrote the story for me. It’s just a small chapter in my life and it has helped me heal and close some of the wounds I had been ignoring, and to move forward. I have not dwelled on my past or let it ruin my present or future, but it has compelled me to face the negative situations that occurred early in my life. I hope that women will read our stories and realize that we need to live our lives for ourselves. When we live and do only for others, we may find that we get ourselves into circumstances we feel we cannot control or change. I hope that by allowing yourself a little time to determine your true desire, it will enable you to create a life you will embrace and love. You have the power to choose and although it may be a slow process like mine, ask for help. If you don’t feel you are getting the help you need, then ask for help again, or ask someone different. Don’t give up on yourself.

Pre order your signed copy of  "Speaking Your Truth" book now its under $15 and no shipping until 8/15/12, scroll to right side of this page and get your copy today.

Do you feel like you don't have as much energy to work out like you used to?

As you get older you may need to adjust your workouts according to your age, now that isn't all inclusive because everyone has a different fitness background and fitness level. Here are some things that do need to be taken into consideration when designing a workout program like; age, fitness level, medical issues, time devoted to exercise and commitment level.

• Age - doesn't mean you just stop working out because you are old and frail, but there are things that aren't necessary anymore like bone jarring activities, jumping around causes too much stress on the joints.
• Fitness level - if you are an active person then by all means challenge yourself, but if you haven't exercised in years, don't try to do the same routine you left off at 20 something years ago.
• Medical issues - come naturally with age, so always check with your doctor before starting up a new program. There are special considerations if you have certain diseases like heart disease, high blood pressure, diabetes, hiring a professional can help design a program that is right for you.
• Time commitment - everyone has the same amount of time in their day, be realistic as to how much time you really will commit to.

What do we do now? You told me nothing could go wrong and look what’s happened.

This was a writing prompt I came across, I like to use these just to get my thought process going a little.  Here is what I wrote.

Driving in our convertible is so invigorating and adventurous.  As we drive around the city, the wind blows through our hair and the sun beats down on us.  We have become much closer to each other since we bought our convertible.  We hadn’t planned on buying a convertible yet, that was our goal when we moved to the beach.  But it’s so much fun exploring the neighborhoods that we may never have driven through in our jeep.  We save the jeep for exploring the mountains. 

We love to jump in the convertible on the weekend and take off to nowhere.  One Friday night we decided to take the car out for the evening, we have only had it a couple weeks and had never been out after the sun went down.  Now it was time to experience the moonlight over us and the coolness of the night breeze. 

I drove up to the zoo at the top of the mountain, it was closed already, but we took a chance and pulled into the parking lot.  I parked the car right in the middle of that huge lot, turned off the engine and laid back in the seat as we looked up at the stars.  Listening to the sound of the animals after the sun went down was pretty awesome.  Then the officer pulled up next to us with his flashlight in hand.  What do we do now?  You told me nothing could go wrong and look what’s happened.  Busted

Reviews of my upcoming part in the book Speaking Your Truth.

                             

 “What a wonderful book. And, knowing Wanda, I found her story especially compelling. The women's stories were amazing.  The women of Speaking Your Truth present their messages of hope and transformation in ways that take your breath away.  A roller-coaster ride of joy, sorrow, and joy; their stories of heartbreak and triumph, loss and redemption, keep you cheering for them until the very end.” Susan Harvey, author of the upcoming book, Journey of Grown up Black Woman, Colorado Springs

 “What greater service can women provide for women than to share their stories? Speaking Your Truth shares poignant, first-person accounts that other women can use as a source of strength, direction, or encouragement. It helps to know that other women have experienced similar things as we have. Their words can help us to see greater possibilities. This is a must-read for women of hope or searching.”

Sharon Simpson-Dogon, RMT, CR, and Certified Rossiter Coach, Yoga Therapy

“Every once in a blue moon, someone comes along who shares a story that makes you delve deeper into your own spiritual journey, triggering self-reflection, and ultimately down a path of peace. Praise to the authors of this book for creating this gift, and for having the courage to share this poignant journey with its readers.”

Lisa Krug Avery, Writer; Fiction

Wanda McCormick is proud to be a contributing author in  Volume III of “Speaking Your Truth”.  Book launches on Amazon AUGUST 28, 2012 for $19.95 plus shipping  Pre orders till Aug 15^th for $14.95 no shipping Order yours now at www.powerbychoicellc.com

Trying to go with the flow when the current changes

What a weird change of events and all in less than a half hour.  My plan tonight after getting off work was to be at the dentist office by 5:15pm because I broke a tooth and needed the crown redone.  I finish up my first day "on the floor" at my desk after being in training since June 7th and I leave at 430pm.  I have just enough time to make it as long as everything goes as planned.

That was the magic word, goes as planned.  There is some major construction on I25 and as long as I get off at mm 119, I will miss most of the backed up traffic and then get back on the highway at mm 122.  At about mm 117ish I see a car on the side of the road that looked like a fellow employee of mine that I had just finished training class with.

I decide to take a loop around to see if it was her and if she needed any help.  I get off at mm 119 and go south again, It wasn't her and help was already on the way, so I promptly get back on the highway at mm 116, start driving and totally miss my exit at mm119.  Now I get stuck in traffic and I call the dentist to let them know I will not make it there on time and since it was a crown redo, there wasn't enough time to finish it tonight.

Ok, now I am free for an hour before my personal training client and I proceed on down the highway.  An El Paso squad starts to merge onto the highway and I move over to let him in.  I am just rolling on down the road at the posted speed limit and he pulls in behind me and turns those wonderful little lights on.  I don't really know why he is pulling me over, but I don't think the fight or flight response is going to work here, so I pull off the side of the highway.

He tells me that the broken windshield is illegal (ok I was going to get that changed NOW i guess) and that my logo across the front is too long.  Keep in mind, I have a jeep and it in no way restricts my sight, but it was 2 inches too long and he proved it to me with his ruler.  I apologize and hope that ignorance works here and I would get it fixed.  He also advised me that my license plate doesn't show any record on file.  I give him my insurance and registration card and he disappears into his squad.

I was fortunate to not get any tickets, but I do have to go to the drivers license facility because although my plates match my registration, it still isn't on their system.  So when somebody tells you to just go with the flow, try it at least until the current conditions change, then you may have to adjust.  It all started with one little act of good deed.

Misguided approach to weight loss.

Looking for the magic pill that will help you lose weight is a misguided approach.  What do I mean by misguided? When you think about losing weight and the numbers on the scale as your only goal and not the process or the 'why of it all', you may succeed short term but you most likely will fail in the long run.

For long term success, the purpose behind your goal needs to be more important than just weight loss.  Ask yourself the what, when, why, where and how so you can accomplish that goal.  

• What is your plan?  Instead of just saying 'I want to lose weight', think about what has stopped you in the past, what are you going to do differently to achieve your goal this time and what are some things you can do, when the plan doesn't play out like it should.  Sit down in a quiet place with no interruptions and think about your past accomplishments and even more importantly your past failures (if you have tried in the past), so you can plan out your process with alternatives. 
• When do you want to start and when do you want to reach your goal?  Pick a doable time frame to lose the weight.  Realistically, you want to lose 1-2 pounds per week of healthy weight loss.  Is it a good time in your life to make changes?  Will your family support you?
• Why do you want to lose weight?  Do you need to lose the weight?  Are you doing it to feel better or just to look better?  Are you doing it for health reasons?  What happens if you have a bad day or unexpected things come up to throw you off?  As you develop your course of action, the 'why' becomes one of the most important aspects in your weight loss journey.
• Where do you want to be in 3-6 months or a year from now?  Lifestyle changes can be easy or hard depending on how you feel about what you are doing and your approach.  Living a healthy lifestyle is much more satisfying than just losing weight. 
• How are you going to approach your goals?  How do you think you will feel if you give up and go back to your old habits?  How can you create a plan that is going to work for you?  How will you deal with friends and family that may unknowingly try to sabotage your success?

These are all questions and issues you have to take a look at in order to succeed.  When you take the time to plan it out, including cheat days, or when life gets in the way days, you will succeed in your weight loss journey and won’t have to search for that magic pill. 

Don’t Be Fooled By Misleading Label Claims

By Kevin DiDonato MS, CSCS, CES

The big food manufacturers are at it again.  However, now they are becoming smarter and trickier at undermining your weight loss results.  There are things that as a consumer you can do to protect your family and yourself.
Let me explain…

The Labels - Food manufacturers have come up with clever ways to trick you into buying healthier foods.
From low-fat, trans-fat free, and other misleading labels, you may be getting more than you bargained for on your weekly trip to the grocery stores.

However, here are five of the Top Misleading Labels:

1. Light - This is a label that many companies use to their advantage.  Generally speaking, when you think of "light," you may think that it has less calories and fat.  However, some companies use the term "light" in reference to the flavor of the product, which means there are the same amount of calories in a “light” brand as you would find in the regular product.

In order for a brand to be considered “light” in terms of fat, the product needs to contain 50%, or less, fat and calories compared to the original brand.  This is one of the reasons why reading the food label is extremely important.  If you are looking for a lighter version of the original, you may not be getting it. You may just be getting a less flavorful product, with a large portion of fat and calories.

2. Organic - Just because a product says organic on it, does not mean that it is healthier for you.  Organic is a term that is used when 95% or more of the ingredients were grown without pesticides or synthetic forms of fertilizer.

However, remember that the term organic only refers to the above statement, which does not refer to calories, fat, and sugar.  In fact, there are many products labeled "organic" that contain high amounts of fat, sugar, and calories, which could make them an unhealthy food option.

3. Two percent milk - Normally, you would look at 2% milk and think - HEALTHY.  2% milk does contain less fat, but when find out the amount of fat in whole milk you may be surprised.  The fat content in whole milk falls between 3.25% and 4% fat.

In comparison, 2% milk contains just that - 2% fat.  Yes it may be lower in fat, but the best options to choose would be 1% or skim milk, due to their respective fat content.

4. Gluten Free - Gluten, which is a protein found in foods that are processed from wheat or other related grain products, has gained popularity over the years.  Considered one of the biggest buzz words in the nutrition industry, the demand for gluten-free products is increasing, with more and more products entering into the market.  Gluten-free products are great for people who suffer from gluten intolerance or celiac disease, but may not be so much for people without these sensitivities.

Why?  Gluten-free products are free of gluten, which could mean there is less fiber available for your health.   Also, some gluten-free products (not all), contain high amounts of fats, which could lead to weight gain, altered cholesterol levels, and other health issues.

5. Serving size - This could be the trickiest labeling of them all.  In order to monitor the fat, calories, sugars, and other nutrients, you need to put a serving size on the label.  This means that for each serving size you have, you get the listed amount of calories, fats, protein, carbohydrates, and sugars.

However, some food companies make the serving size so small, that it could be almost impossible to get the nutrition posted on the label.  For instance, if you look at the label for ice cream, you would see that the serving size could be half a cup to a cup for the serving.  Most people do not limit themselves to half a cup serving of ice cream, so in order to accurately judge your calorie intake, you may need to double, or triple the calories for your appropriate serving.

Don’t Be Fooled - Anymore!
As a smart consumer, you have the power to determine which products and foods you bring into the house.
By reading the labels and understanding what is in front of you, you will improve your weight loss results.
Plus, you will be bringing in healthier food options for you and your family to enjoy.

Visit www.powerbychoicellc.com for fitness information and other blog articles.

Hydration; a crucial part of healthy living.

I moved here from Illinois a little over two years ago and I didn't realize how much I crave water here.  I've always been a water drinker and now I find I have water with me everywhere I go.  I even have a gallon jug under my desk so I have it readily available to drink.  But as much water as I do drink, sometimes I feel it is not enough.

I came across this great article by Julie Olson, CN of Natural Grocers on hydration that was posted in The Gazette and talks about how much we overlook this very important component of health, especially here in Colorado Springs.

Up to 60 percent of the human body is water: the brain is composed of 70 percent water; the lungs are nearly 90 percent water; and about 83 percent of our blood is water.  In other words, we are aqueous beings.  Water is in every cell and tissue.  Biological processes like circulation, digestion, absorption, and excretion depend on water.  It forms the foundation of blood and lymph, maintains hearty muscles and youthful skin, lubricates joints and organs, and helps regulate body temperature, and healthy blood glucose.  Water is crucial to life, but is often overlooked as part of a healthy diet.

Sometimes people avoid drinking water because they feel bloated or they don't want the extra weight.  The opposite is actually true, you may eat something because you think you are hungry and all you really need is water.  Water is a great filler and appetite suppressant.  How often have you heard someone say, drink a glass of water before you go to that party, so you are not as ravenous as you would normally be when you look at all that food in front of you, knowing you will NEVER see any of that food again in your life.  WM

You may think of dehydration as something that happens to parched travelers in the desert when they run out of water, but chronic dehydration is a very real and an all too common problem.  Many people do not realize that chronic dehydration may be the cause of their health problems.  

Did you know that when your blood is lacking in water and oxygen, it causes your body to work harder and in turn leads to higher blood pressure as the blood flow decreases.  WM

A thirsty feeling and dry mouth are emergency signals telling you to hydrate; if you wait until you are thirsty to drink, you are probably already slightly dehydrated.  some of the first symptoms of dehydration are lethargy, headaches, or feeling lightheaded.  Other symptoms may include muscle weakness, dark urine (or very little urine), and poor sleeping patterns.

One of the major causes of fatigue and overall weakness is dehydration.  Water helps your skin stay supple, helps flush out toxins, keeps your skin from looking ashy, and feeling itchy.  WM 

As chronic dehydration progresses, you may start to feel worse as more body systems are affected.  Specifically, enzyme production can slow down leading to excessive fatigue, constipation, acid-alkaline imbalance, and digestive troubles.  The beneficial mucus that protects the gastric lining and membranes of the respiratory tract may dry up, resulting in gastritis, stomach ulcers, or respiratory problems.  Heavily concentrated urine can lead to lesions in the urinary mucous membranes, allowing infection-causing bacteria to grow.  Dehydration can also cause the skin to be dull dry and wrinkled.

Water helps prevent constipation.  If you know of anyone on a high protein diet, they should make sure they are drinking enough water because it helps flush out the ketones.  WM 

As simple as it may seem, drinking a lot of water is not always the best way to treat dehydration because it doesn't contain electrolytes, which help the body maintain homeostasis, or may not have an optimal pH balance, which aids absorption.  The best thing you can do is to prevent dehydration in the first place by drinking purified water at regular intervals throughout the day so that you never feel thirsty.  

Sometimes I do feel like I am not drinking enough water, I drink at least a huge glass every hour, but if I am outside doing yard work, its just not enough.  WM

More hydration is generally needed for dry, cold, or hot environments; during times of stress or illness; with some pharmaceuticals; at high altitudes; and during pregnancy and breast-feeding.  If you think you are dehydrated, avoid caffeinated, sugary, and alcoholic drinks, which only contribute to dehydration.  Opt for water that has been infused with electrolytes and molecularly formulated for optimal pH to enhance absorption; coconut water, which has naturally occurring electrolytes; or a sports drink without added sugar and artificial colors.

Be careful and don't buy the kind of drinks that have electrolytes and alot of sugar added, there are plenty of options to choose one that fits your needs better.  WM

It is important to note that preventing dehydration (especially chronic dehydration) also has to do with how well you absorb water at the cellular level.  In addition to drinking fluids that contain electrolytes, you can find supplements that are formulated with specific ingredients (including slippery elm, goldenseal, and betaine) that work synergistically to improve absorption at the cellular level.  These supplements work by ensuring that the fluid you drink is adequately absorbed, helping to prevent dehydration.

If you feel you are drinking enough water but still have some of the symptoms of dehydration, you can always go into a place like Natural Grocers and speak to one of their employees, I have found them to be very knowledgeable and helpful.  Here in Colorado Springs there are plenty of options to speak with professionals in the holistic field.  WM 

Much like oil lubricates a car, water keeps our bodies functioning and running smoothly.  A well-hydrated body is one that can perform at its best.  So drink up!

I just realized how thirsty I am since writing about all this water, I had to go get myself a big glass of water.  Ahhhh, I actually like the taste of water so that helps.  You need to find ways to drink more water, some people don't like the taste, buy a filter picture or put some fruit in it or try some mint leaves too.  Not drinking because you don't like the taste is not the answer.  Now get off your computer and enjoy.  WM

Three simple weight loss tips

By Kevin DiDonato MS, CSCS, CES

Weight loss, it seems, is a game that sometimes has no end.

You cut calories in order to lose weight, which typically you do by exercising and cutting dietary intake of your favorite foods.

This can seem very unfair, especially when you see everyone around you is losing weight - by eating whatever they want!

However, by including these three tips into your daily routine, you could put your calorie burning in overdrive and shred your unwanted fat for good.

However, be warned, most of these tips are things you may not have heard of before.

Here are three simple weight loss tips that you have NEVER heard of:

Simple Fat Loss Tip #1: Turn Down The Heat
As crazy as this may sound, cooling yourself off during exercise could boost your fat loss.

By sitting in a colder room or holding a bottle of cold water, you could stimulate the activity of brown fat that is located on your body.

Brown fat tissue, which is fat tissue on your body that has a high amount of mitochondria located in its makeup, has been shown to eat up fatty acids for fuel.

When you are cold, brown fat tissue is activated, which could lead to shivering.

This can lead to more calories consumed, due to brown fat utilizing more fatty acids as calories.

You may not see a huge increase in weight loss, but the more calories that you burn; the better it could be for your waistline.

Simple Fat Loss Tip #2: Where’s The Beef?
If you are one of the many who has a plain salad for lunch, you are on the right path.

Eating a plate full of greens may pack in a day’s worth of vitamins and minerals, which are optimal for health.

However, the only problem with just a plain salad is this: you are hungry by mid-afternoon!

This could lead to a late afternoon trip to the vending machine, where there is nothing but empty calories that can go straight to your hips.

The best thing to do: Add a small piece of chicken, steak, or fish to your salad.

A small portion of meat can provide 21 grams of appetite-suppressing protein while only supplying 100 to 140 calories. This could be perfect for getting you through the afternoon hump.

Plus, eating protein burns EXTRA calories due to the calorie demand needed to actually DIGEST the meat.

Adding meat can boost calorie burning, plus leave you full and satisfied until your next meal. What could be better?

Simple Fat Loss Tip #3: Change Out Your Plates
Around the time your grandparents, and even your parents, were younger, plate sizes were much smaller than they are today.

A bigger plate, simply put, can lead to overloading your plate, leading to increasing the amount of calories going into your body.

This increase in calories may lead to weight gain - especially around your waist, hips, and thighs.

Look for smaller plates, and fill them up with fruits, vegetables, fiber-rich foods, proteins, and essential fatty acids (like olive oil or flaxseed oil).

This gives the impression that you are eating a large meal, when in fact the portions could be perfect to prevent you from overeating.

Word of caution: just because the plate is smaller, does not give you the leeway to go back for more.

Fill your plate with the right choices from all the food groups, eat SLOWLY, and sip water in between to help boost your metabolism.

This will keep you from going up for seconds, thirds…or more.


Set up an appointment and let's talk about your weight loss goals and get you started.

Do you ever look to see what others are buying?

Some of us shop at Costco and others shop at Sams Club, whichever is your preference, it can be really hard not to walk out the door without spending hundreds of dollars and a chunk of junk food in hand.

As we stood in line to pay for our crop of food for the week, a male and female were putting all of their items onto the conveyor belt and as they were lifting their boxes of processed foods we noticed how winded they became.

Both of them were creeping up to 300 lbs at least and then we looked down into their cart to see what they were buying.  You can't buy anything in small quantities at this store and this may have been the only workout they were going to get.  Here is a run down of what they had; hot dogs, bratwurst, macaroni and cheese, potato chips in single serving bags, and then even more big bags of potato chips.  It was amazing the amount of food in their cart.

We searched and couldn't see any fresh vegetables and no fruit in sight.  They had butter and cheese and then I saw him unearth this giant box of corn dogs and put it on the conveyor belt.  After they paid for their groceries, they looked at each other and walked over to the hot dog stand.

I then looked down in my cart to see agave, syrup, organic eggs, organic green chili 505, minced garlic, veggies, fruits, organic milk and oatmeal.  We still spent a good amount of money, but nothing compared to what they spent on their convenience foods.  Somewhere in that cart was a box of skinny cow ice cream too.  We have been very careful about reading the ingredients on what we are buying and while it does take a little longer, it's very eye opening to see what is really in those prepackaged foods and more surprising what is in foods that say organic or natural on them.  We are watching the sodium content of everything and even I have found it to be hard to eat foods with little to no sodium and you would think immediately that since it says its organic and natural it should be good to eat.

As we paid for our food there was a woman in a wheel chair grocery basket waiting for her turn.  An employee asks her if she needs help out to her car and she told him yes.  He asked her why she was in the wheelchair.  I was taken aback, because I thought that was kind of rude thing to ask a person.  I couldn't believe her answer her though, she said I just don't want to walk around the store.  Nothing was wrong with her to prompt her to use the wheelchair cart except laziness.  I wonder if she parked in the handicap space also.

Here is a little exercise for you this weekend.  When you go to the store, take a look at the items in the carts and then take a look at the people.  Do they match up?

Your biggest enemy is....?

If you are not achieving the goals you wish to achieve, you may find that your biggest enemy is inertia.

Inertia is described in the dictionary as apathy or resistance to change.  Lets take a deeper look into the meaning of inertia.
Apathy is the inability or unwillingness to move or act.

• Inability means the lack of ability or the inability to face the truth
• Are you unwilling to do what it takes to get healthy?  How often do you say you want to have more energy, but you don't take the measures toward creating more energy.  

Resistance to change talks about the physics the property of a body by which it remains at rest or continues moving in a straight line unless acted upon by a directional force.

Do either of these meanings sound like you?  What stops you from moving and achieving the healthy lifestyle you say you want?

Are you ready to do what it takes to get healthy?  It's your body, you have to live it in for a long time, how do you really want to feel?  Your resistance to getting healthy is a form of self sabotage.

Want more information?  Join me on May 22nd, at my presentation:

Stop resisting your success.

Self sabotage and failure - see the connection?

How often do you sign up for something only to cancel or not show up?  Each time you do that, you are setting yourself up for failure.  When you sign up for something that you know will be a step toward achieving whatever your goal is and then you don't follow through, you are telling yourself that you can't do it.

Think back to last week, how many times did you tell someone that you were going to do something and then everything else became more important than what that something was.  If that something was health related, then you told yourself by your actions, that you don't deserve to be healthy.  See the connection?

Now of course; life gets in the way and we do find we need to NOT show up for something every once in awhile.  But if you find that you are signing up and not showing up time and time again, why are you signing up to begin with?  Because it's obviously important to you, scary or intimidating, yet you are not ready to take the plunge and that is why you keep cancelling on yourself.

Stepping out of your comfort can put you in a vulnerable position, just take one small step at a time and next time show up, if you find you can't handle it at least you put yourself first and gave it a try.  You may even find it empowering and wondering why it took you so long to show up this time.

Your life, your choices.

How is your flexibility? Need a workshop?

·      What is flexibility?  

It’s the range of motion (ROM) of a joint.  Your muscles are actually long enough to allow for full ROM and it’s the tension that usually stops it from stretching as it should.  Genetics, age, gender and exercise (or more importantly lack of) play a role also.

·       Why is stretching important?

Injuries are seldom caused by a single painful incident, and usually due to a gradual accumulation of poor posture, stress, loss of flexibility, and lack of physical conditioning (strength training).

·       Back pain is one of the most common complaints and here are some of the reasons;

• Weak abdominal muscles create that hunched over curvature of the lower spine.  This creates additional strain and chronic pain.

• Forward bending causes excessive strain when you bend over straight legged (locking your knees) and straight back. 

• Lack of exercise to strengthen the abdominal and back muscles, including training your whole trunk.

·       Sciatic pain occurs when the sciatic nerve is squeezed as it passes through your tight piriformis muscle or if you have other muscle imbalances pulling your spine in a way that pinches the nerve.

·       Muscle tightness is an indicator of other injury patterns.  Here are a few common ones;

Tight quads – jumpers knees

Tight calves – Achilles tendinitis and heel pain

Tight Hamstrings – low back pain and patellar problems

If you are not as flexible as you need to be and are having issues, contact me and we can set up a time to schedule a private workshop for you and up to 3 of your friends or family.  I keep the interactive workshops small to give the attention needed to make sure you are doing the stretching exercises correctly.

Have you ever wanted to tell your story?

No my story isn't about singing.  It is much more personal and vulnerable than that.  My chapter in the book is about growing up, alone and confused.  As a child I grew up as a "little" adult making big adult decisions with no guidance from my parents.  

I wrote my chapter as a cleansing and purging of built up feelings that I didn't realize were holding me back from being the best person I could be for myself.  I have made some stupid mistakes in my life as we all have at one point or another.  Did your mistakes cost you dearly?  Does your past trickle into your future?  

We can't change our past, delete mistakes we've made and or change thoughts of others who were involved.  I don't dwell over my past and never thought about writing and publicizing my mistakes to the world, but my passion in life is to help other women work through their feelings.  Helping them to understand that although they made mistakes, sometimes even really big ones, they can still "put on their big girl panties" and change their future.

You don't have to publicize your story to get the same benefits, if you find there is something holding you back, just start writing.  No one has to see your writing, do it for yourself and believe in yourself.

If you are interested in ordering the book, I am taking pre orders until the launch.  Scroll to the right side of blog and get your copy today for only $14.95

Fitness Routines Play a Major Role in Improving How a Cancer Patient Feels

Great article by Guest Blogger

Cancer patients struggle with many different issues that range from physical tiredness, bouts of severe pain, lack of energy, emotional unsteadiness, and new routines consisting of regular doctor visits and treatments.

Being diagnosed with cancer affects each person differently, but the disease has a few major common denominators that are typically present in nearly any person who has cancer.  The disease takes away levels of energy and decreases physical strength in the body.  Investing in physical fitness routines can assist people fighting cancer in gaining more muscle strength and higher levels of energy.

Doctors around the globe who research the benefits of fitness for cancer patients have repeatedly stressed that when a cancer patients gets mild to moderate amounts as possible, the person will be working to make improvements in how he or she feels and in overall body strength.  People who want to improve their fitness and physical strength can utilize the many options for exercise and begin pursuing a fitness routine that is enjoyable and will have a positive impact on how the person feels.

Fitness for mesothelioma and other cancer patients can range from mild to moderate to advance.  Each person should consult his or her oncologist or personal family physician before beginning any type of fitness routine.  Working out and planning a fitness schedule under the supervision of a doctor will help the person to maximize the benefits the person is able to receive from exercising.

Following recommended fitness guidelines will assist a cancer patient, or a person who is in remission to slowly begin to achieve more physical strength and also increase levels of energy in the body.  Fitness has also had a great impact in providing coping methods to cancer patients and to other people who are going through the process of having a major illness or disease treated.

The website for the National Cancer Institute, states that getting exercise on a regular basis is a key factor in a cancer patient’s life.  According the NCI, physical fitness helps to balance energy for people who are fighting cancer.  

Regular amounts of exercise can strengthen the heart, improve muscle and joint function, and reduce lethargy in everyone.  These are especially important factors for someone who is going through chemotherapy treatments, radiation, or a battery of surgeries to remove cancerous tumors.  The many types of treatments can take a major toll on a person’s mind and body and leave a person feeling completely drained.

Participating in enjoyable and regular workouts can provide a way for a cancer patient to begin taking control back over his or her life by strengthening the body and giving the mind a new set of coping skills and a positive, healthy outlet.  Making the exercises fun and doing something out of the ordinary to get the body moving has benefited many people.  Participating in bike rides, leisurely hikes, bowling, gardening, yoga, dance classes, and mall walking are all moderate forms of exercise that can greatly increase how a person feels both emotionally and physically while he or she is battling cancer or recovering from cancer.


Joining the organization in 2011, David Haas is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. In addition to researching the many valuable programs available to our site’s visitors, David often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations.

Read more: http://www.mesothelioma.com/blog/authors/david/bio.htm#ixzz1ssSJ5R3n

Exercising when you can will help you through the rougher times, be good to yourself and know when to take it easy too.  If you need help with an exercise program, please don't hesitate to contact me.

Overcoming those roadblocks in life that hit you like a brick.

Recognize that an obstacle is only temporary.  Giving up is not an option if you want to succeed.  Giving in for a bit of time can work in your favor, if it's only temporary.  If giving in helps you recognize what the problem is, what it means you and how important it is to overcome, then by all means give in temporarily.  If you give up instead of giving in, then the obstacle may nag at you forever and that causes resistance.

Obstacles challenge you and how your react to them.  Devising a plan of attack before it becomes a huge problem will help you overcome the obstacle.  Of course life does throw out some scenarios that you just can't plan for, but you can stay one step ahead by knowing what you want your life to be and how you generally want to react in situations that seem to be out of your control.  Allowing yourself to recognize that it is just an obstacle also allows you to make different choices.

Some of the most common obstacles we experience throughout our lives are:

• Not recognizing that it is only temporary;
• Finding it hard to know where to begin;
• Having a plan when an obstacle throw you for a loop;
• Encouraging others to do their best, yet we don't take our own advice;
• Doing for everyone else and putting our lives on the back burner;
• Letting our dreams get buried because we make our lives so busy;
• Not pursuing what we love;
• Reacting to what life throws at us, instead of creating a proactive plan;
• Wasting time on stuff that really doesn't serve us;
• Not knowing how to plan and set goals to achieve our dreams;
• Giving up when life doesn't happen the way you think it should;
• Making the wrong choices;
• Not learning from our wrong choices and doing it over and over again.

Living your life the way you want is your choice.  You will always find a challenge and it may not be an easy one.  Sit down and think about the challenges you have already faced in your life and how you felt at the moment it was happening.  Didn't you think it was the worse thing in the world that could ever happen and you would never get over it?  You are here today reading this, so you must have gotten past it, maybe not over it and that is a whole different subject.  If you want to live a life of joy and abundance, you have to be joyful, think abundantly and prepare yourself when life isn't joyful.

Encourage yourself to step out of your comfort zone and visualize how you want to live your life and the lifestyle that you dream of.  Start taking small steps toward creating that life.  Create a plan and a backup plan for each step.  When you hit a roadblock, step back, think about what you need to do and then move past it.

When we are in the moment, we think its the worst it will ever be.  Sometimes it is and unfortunately it can always get worse before it gets better.  But it does get better and each time you prepare before the obstacle shows up, it gets easier too.  Looking back helps you realize that yes you did go through rough times, but you also have to pat yourself on the back because you did make it through.

Can Your Sweet Tooth Make You Skinny?

By Kevin DiDonato MS, CSCS, CES
Chocolate, one of the most widely consumed snacks in the world, has been linked to improvements in many different aspects of human health.

It has been shown to reduce blood pressure, increase insulin sensitivity, and lower cholesterol.

Chocolate does contain lots of sugar and saturated fat and it is usually recommended to limit your daily intake to avoid increasing your weight and calories.

However, a new study published in the Archives of Internal Medicine, could show a link between chocolate intake and a reduction in your BMI.

Let me explain…

Chocolate and Reduced BMI

Researchers wanted to verify previous findings that chocolate intake was associated with reduced BMI and lower risk factors for metabolic syndrome.

In fact, according to their research, BMI is just one part in a complicated puzzle related to metabolic syndrome.
BMI, which is a weight to height ratio that is commonly used to assess the risk for being underweight, overweight, or obese.

Metabolic syndrome, which is a combination of many different factors, could increase your risk for developing diabetes, heart disease, or having a stroke.

Typically, metabolic syndrome is associated with extra weight around your mid-section, insulin resistance, and blood pressure changes.

Many different factors increase your risk for metabolic syndrome. They can include: age, gender, lack of exercise, extra weight, and hormone changes in your body.

The researchers noted that moderate chocolate consumption was associated with reduced fat deposits in your body.

They recruited 1,018 men and women that ranged in age from 20 to 85 and who were free from cardiovascular disease, diabetes, and had low levels of LDL cholesterol.

They answered different questionnaires in regards to fruit and vegetable intake (associated with a lower BMI), saturated fat intake, exercise history, and chocolate intake.

A total of 1,017 people answered the questionnaire on chocolate intake.

The researchers noted that greater chocolate consumption was related to lower body weight.

They also showed that people who consumed chocolate twice per week, also tended to exercise at least three days per week.

However, they did find that frequency of chocolate intake was associated with an increase in calories and saturated fat.

The researchers did mention that the powerful polyphenols, epicatechins, which could be commonly found in high amounts in chocolate, may be the reason for the lower BMI. 

Epicatechins have been shown in other studies to increase mitochondrial biogenesis and capillary, muscular performance and lean mass which could be linked to reductions in BMI without changing calories in rats.

They concluded through their findings that modest chocolate intake was associated with a reduced BMI.

The researchers did note that even though their research supports other research, their findings warrant further studies into chocolate relationship in human metabolic demands.

Amazing Benefits of Chocolate

One of the most consumed snacks in the world, chocolate, has been on the forefront of research the last few years for potential benefits related to health and wellness.

In fact, recently it has been shown that chocolate contains powerful polyphenols, which have been shown to possess very strong antioxidant capabilities.

Now, according to this study, modest chocolate intake has been linked to lower BMI.

The research could point to catechins found in chocolate as the reason for the significant improvements in different areas of health - especially metabolic syndrome.

Even though more research is needed, chocolate consumption could be linked to lower BMI, which could help reduce one risk factor related to metabolic syndrome.


If you need help with an exercise program, check out Get Fit 101

Joanie's on a roll

She says your butt is being ripped off.  Have you noticed that the toilet paper rolls are getting smaller yet more expensive?  I bought the Costco brand toilet paper on my last visit and it seems to be one of your best offers.  We noticed that when we put the new roll on and could hardly move it because it was thicker and about 3/4 inch wider.

I don't know about you, but wouldn't you enjoy wider and thicker to CYA?

You have been dieting, then why you aren't seeing results?

Have you been dieting and not seeing the results anymore?  Are you killing yourself because you are starving all the time?  Are you eating like a bird and just can't delete one more thing from the menu?  Dieting is not good for you, so stop it and find the joy in eating sensibly.  When you diet, you go into restrictive mode, you think I can't have this, I can't have that, I can't, I just can't.  You think about dieting all day long.  Doesn't it just make you salivate about all those things you can't have?  Everything you come across throughout your day is about what you can't have.

You see pictures of food in magazines and on television and the first words out of your mouth are I can't eat that.  It isn't on my diet.  You hear your friends talk about going out to dinner and you would really like to go but you may not be able to control yourself and what would you eat because it isn't covered in your diet plan, so you don't go and enjoy the good company of your friends.

Do you really want to live your life in the negative all the time?  Dieting is harder on your body than eating healthier, smaller portions throughout your day.  Have you noticed each time you diet, you lose 10 pounds only to gain back 15?

If you need help figuring out what is healthy, contact me or check out Taking the d i e out diet, sensible easy to cook, tasty, affordable meals delivered to your door for less than a lunch out a day.

Do you have enough spring in your step?

Spring is here and we have to come out of hibernation.  Did you make the decision to curl up on the couch, veg out with your blanket and the fireplace roaring in the background for the winter?  Did you think that when spring arrived you would wake up from your funk and have more energy?  Surprise you probably have less energy now.

How you wake up in the morning is a big indicator on how your day is going to pan out.  Do you wake up grumpy?  Do you look at the clock and hit snooze 3 times?  Do you roll over groaning that it is another day at a job you just can't stand?  You are doomed to have a bad day when you look at life this way.

Would it be safe to say that I am an energetic person?  

This is how our household wakes up every morning;

I don't wake up to a regular alarm, that loud buzz just doesn't work for me.  I don't wake up to a radio because I would just sing in my sleep instead.  I wake up with a Zen clock and when the sun starts coming up earlier (515ish earlier), I won't even need the clock.  My zen clock dings one time and I am awake.  Mel our 12 year old sheltie pops up and is very excited about being awake.  Our 3 year old puppies then wake up and come to visit me.  I roll over kiss my spouse, say good morning sunshine and I love you.  Mel plops on her back and wiggles around until my feet hit the floor then its time to play.  I get down on the floor and stretch with the puppies and then up to take them outside and get my cup of coffee.

Isn't that a much better way to wake up?  If you are fatigued and need to get some spring back in your step, contact me.  Incorporating exercise into your day can change the way you wake up.

Writing prompt: "As he sat in his tent holding a flashlight, he read How to Survive a Bear Attack while his hands were trembling"

A little over 2 years ago, I moved from Illinois to this beautiful place with aspen groves and mountains so striking and stunning, I just stand in awe while taking in the scenery.  Beauty of this type I have only been able to see in paintings.  I love to hike and hiking in Colorado has a whole different meaning than Illinois.  The mountains I have hiked before can’t compare to the grand majestic mountains here. 

 I have been told to be careful while hiking, because there are bears, real live bears in the mountains.  Since I have been here, I have ridden a bicycle down Pikes Peak, I’ve hiked a 12,000 foot summit, I even hiked the incline last year and many other trails and have yet to come muzzle to muzzle with a bear.  It has become a joke amongst my friends.

I know the bears visit my neighborhood. I’ve seen the pictures on Facebook.  I’ve even had friends text me pictures of those cute little black bears hanging in the trees, walking across their lawns and bathing in their pools.  Maybe they were photo shop pictures because I still haven’t seen any bears anywhere in Colorado.  Do they really exist or are they a figment of someone else’s imagination? 

Last fall my neighbor’s son Liam pitched a tent in his backyard to practice setting it up for boy scouts.  It was the weekend and his mom and dad decided it would be ok for him to sleep out in the tent for one night by himself.  Liam was lying in the tent imagining what it would be like to camp in the wilderness.  He closed his eyes and started to fall asleep to sound of the wind moving in the trees. All of a sudden he heard a loud crash outside of his tent.  The sound was so loud it startled him.  He unzipped the door to the tent and peeked out.  He couldn’t see anything because it was so dark, but he heard them.  He slowly zipped the door to the tent back up, hoping they didn’t hear him.  He couldn’t scream or they would know he was out there.  Then he remembered one of his friends had given him a book to keep him company if he couldn’t sleep and as he sat in his tent holding a flashlight, he read How to Survive a Bear Attack while his hands were trembling and the sleeping bag was pulled up over his head. 

I’ve always wanted to go camping in the wilderness and can’t imagine what I would do if I really saw a bear.  I must admit I would probably have to gather myself, swallow the lump in my throat and then off to change my pants.  Maybe they really do exist in Colorado.

Are you not exercising because you hurt so much?

If you suffer from pain so intense you just want to crawl into bed and not move, please read on.  You probably  know that exercise is important for overall health, but did you know it is even more important for those who suffer from disease.  Exercise helps those with osteoarthritis, arthritis, fibromyalgia, chronic fatigue syndrome, and so many other diseases and syndromes.  I don't teach the "no pain, no gain" method of exercise.  I consult with you, determine what your individual goals and health considerations are such as; any type of disease, syndrome or health limitations you may have and create a program specific to those needs.

I do believe that if you are suffering from pain and have a doctor's release, you will help relieve some of your pain by exercising regularly.  A professional, certified personal trainer can create an exercise program with the correct intensity and progressions depending on your fitness level, and medical issues.  When you first start an exercise regimen, you will probably reach your pain threshold very quickly.  Do not stop the program, do not give up.

Communication is key to success in your wellness journey.  You have to be very up front and honest about how you feel during the workout, and within the next few days.  Your trainer can adjust any of the exercises if needed.  There is a fine line between the amount of pain you experience and actually work through to start feeling the benefits of exercise.  Your relationship with your trainer is just as important as the one you have with your doctor.  It's hard to think that by continuing your program when you hurt so much, your body will start adjusting and adapting you will start to feel relief.

Choosing the right exercises will help a person with limitations without increasing the pain and risk of injury.  Working with a professional will help you focus on the exercises according to your medical issues.  Weight bearing exercises, strength training to build muscle, flexibility and mobility exercises to prevent falls are all a part of a well balanced program.

Years ago, doctors treated arthritis with rest.  "There's a huge body of literature demonstrating that keeping the hips and knees moving, and the muscles around the joints strong, contributes greatly to protecting the joints and staving off additional damage caused by arthritis," says Linda Arslanian, DPT, MS, director of rehabilitation services at the Brigham and Women's Hospital in Boston.    

Mistake #10 - Doing crunches

Crunches are bad for your spine and don't really target the muscles that you think they do.  Think about the movement of a crunch.  You flex your spine as you crunch up, this mimics the way you sit hunched over  your computer everyday.  It's a movement you do not need to repeat in an exercise, extending and working the back more will offset that flexed position and help your spine too.  Flexing your spine also puts you at a higher risk for injury, because as you crunch up, you are pinching the vertebrae thus causing a bulging action with the discs in your spine.  Think about how much pressure you are putting on your spine when you do 1 or 100 crunches.  


Performing a crunch is not an effective way to train your abdominals either. The abdominal muscles must be trained like any other muscle group. This means fewer repetitions with greater resistance and hence, higher intensity or isometrically. It is not an effective or smart way to strengthen the abs and or improve your appearance. Crunches on the floor puts undo stress on the spinal cord and only trains the upper abdominal muscles and the hip flexors. Take that same crunch movement and notice how many times you thump your spine to the ground and then stress and flex to bring yourself back up, often in very poor form.  Crunches are not a complete abdominal movement. Training at different angles and planes of motion will mimic the way we move throughout our day.  


Training the abs require a number of exercises to improve function and strength.  Your core covers you from your thighs to your diaphragm, from your front to your back and side to side.  Here are a couple exercises that are more effective and safer to train the abs at different angles and motions;

• Plank
• Side Plank
• Bird Dog
• Squat
• Woodchop
• Bridge
• Superwoman

By training the core as a whole you will decrease your risk of injury instead of adding to it.  If you need help please contact me.  
You can also purchase my Stabilize Your Core 12 week program that will strengthen your core and decrease your risk for back injury.

Mistake #9 - Believing you can spot reduce

There is so much education out there and people still believe they can reduce the fat in one particular place such as the; belly, butt, and thigh areas.  There is no such animal as “spot reducing” no matter what the magazines say.  Your body doesn't work that way and can't decide where you will lose the fat.  Trying to reduce the fat in one particular area can also put excessive stress on those muscles and joints you may be targeting by doing too much and not strengthening up the the other muscles.


You can spot train but that isn't an efficient way to workout either.  Spot training is what people generally do around spring time and the beginning of summer by trying to strengthen their abs so they look better in their summer clothes and during vacation.  Training your body regularly and as a whole will get much better results quicker, more efficiently and effectively.


Training more efficiently means doing a whole body workout, eating healthier and decreasing your body fat percentage.  When you decrease your body fat and increase your metabolism, you will start to see the fat decrease.  You can strengthen up the muscles but as long as you have body fat covering the area you will not see those muscles.  Do yourself a favor, stop trying to fix one part of you and work your whole body.  Stop wasting your time year after year with the magic pills, creams and quick fix ideas.  


If you have been trying to do this on your own for years, why not do it differently this year and hire a professional.  Get results and get healthy.  

Mistake #8 - Forgetting to stretch

I sometimes find that after I hike and I put the puppies into the jeep, I jump right in myself and drive home.  I pull in the driveway and step out of and that is when I am reminded that I didn't stretch.  From that short ride home my legs are stiff and tight.  It's very easy to ignore the stretching part, we work out and then immediately start thinking about the rest of our day.  I should have stretched at the trail, and since it was a matter of only few minutes, I got down on the floor and stretched.


When I train clients, stretching is always the last thing they do before they walk out the door.  Some will say oh no, I will do it later, knowing that they won't and later might be too late.  When you don't stretch your muscles after a workout and while they are warmed up, you run the risk of injury.  There are many runners that will stretch before they start and the new information out there is to stretch only after your muscles are warm and pliable.  


If you are a runner and enjoy that good stretch before your long run, then do some dynamic stretching, a walk or a little bit of jogging, just enough to get the blood pumping, then go ahead and stretch.  Imagine you are holding a rubber band and you stretch it out and stretch it out and then it snaps.  Ouch, that is the process you put your muscles, tendons and ligaments through when you stretch them cold.   


Regular stretching restores flexibility which is one of the components of fitness. When you have tight muscles you are more prone to injury. Stretching promotes increased circulation to your legs, arms, hips, and back.  A well balanced exercise regimen will include a warm up, the workout and flexibility.  Make sure you are taking the time to do this so you have don't injure yourself.


Most of our lower back and knee problems can be associated with tight muscles, stretching is as important to our health as any other portion of the workout.  When you stretch, make sure you are working the muscles you actually used in the workout.  So take running for example, stretching out your hamstrings, quads, calves makes sense, but stretching out your core, back and even your arms is just as important too.  Yes you run on your legs, but you also swing your arms and probably even tighten them as you run.  


Remember the little old woman shuffling across the floor or walking ever so slowly across the street, never lifting up her feet?  She does that because she has no flexibility, don't be that little old woman.


If you need help with an exercise routine that is well balanced and created for you, let me know.