Know When to Say No

by Kris Pitcher

I'm always a little sad coming back from vacation. I just start to slip into a lifestyle I really like. Waking and sleeping when my body wants, and eating and exercising when I want to. But then reality sets in...and it's back to work.

The schedule is actually a relief. I felt a sense of calm as I prepped my meals and packed my cooler for the day. I felt confident knowing exactly what my day would be like. More or less. And as I waded into the many emails I didn't set my expectations too high for that first day back. Ease into it.

And we should ease into the season too. Set our expectations a little on the low side. It's a great time of year to practice knowing when to say, "No." Tis the season to be protective of our time and realistic of our schedule.

We can't be at every function, party and social event we'd like to. Multiple events scheduled on the same day can run us ragged. It can be overwhelming, like coming back from vacation. So, we have to pick and choose, and then say no. Some thing's got to give.

Do you have to make all your cookies from scratch this year? Or make them at all? Do the halls need to be decked and the cards sent?  Maybe they do, and it's entirely up to you. Just remember it's your holiday season.

Knowing when to say no helps us to stay on track with our own efforts and maintain some sense of normalcy with our own schedule. It isn't easy, and we want to make time for special things. We also want to make time for the things that keep us sane.

Enjoy the season and know when to say no. Know what matters and what doesn't, know what keeps you sane and what makes you crazy. Keep things in perspective. Ease into it! And practice your no's.

Dear Self, A Heart to Heart

by Kris Pitcher

Dear Self,
I'd ask you to sit down for this heart to heart...but since you're still in bed, maybe you could sit up. What is THAT?! And why are you laughing? You did that didn't you? Stop laughing, farts haven't been funny since seventh grade.

We need to talk...

Oh, carbs are NOT your friend! Put those covers down. Listen, you've been on a real bender here for long enough. You've enjoyed your holiday, the family, the celebration - but it's time to pull yourself together.

Are you wearing socks? When was the last time you shaved your legs? Those aren't socks! Really, you need to get it together. You've fallen off the program HARD. Do you see your shoes over there? When was the last time you laced them up?

You haven't been to the gym in over a week and you've been eating like crazy. Sure, it was just going to be one meal...then it was two and so on. It's OK, we can recover from this. But you've got to get out of bed and take the first steps.

First thing, get in the shower. You've got to scrub down, polish up and get yourself in order. You might as well get right into your workout clothes. Next, you need to do some food prep. You know the drill, let's get some lean protein ready to go. And where are those veggies?

Clean out the carbs. What is that? Is that cereal? We don't eat cereal. Get rid of that. And get rid of those cookies too. Leftover stuffing...you know what to do with it. You're going back on the plan. Your system is not handling all that sugar very well, and there is no dog here to blame...so let's get our self de-gassed. Geeze!

It's off to the gym to get back on track. Your workout is going to feel great, and everyone is wondering where you've been. Fill up that water bottle on your way out the door, you could use some hydration.

There, doesn't that feel better? It's easy to get off track, WAY off track. But it's just as easy to pull ourselves together and get right back on. Now aren't you glad you got your gas-bag butt out of bed and back on track?! I hope our little heart to heart wasn't too hard on you. But it's hard for me to see you like that. And I know it doesn't feel good either.

We've just begun this holiday season, and no one is going to keep us on track but you and me. It's on us. So, I'm going to tell you like it is. Besides, you're fowl on carbs! Just sayin'! So let's keep it together, this little slip doesn't have to be a land slide for the rest of the season. I'll see you at the gym!

Carmelized Leek Soup

by Kris Pitcher

Leeks are a wonderful vegetable for soups. They are high in vitamin C, in calcium, folate, B6, iron, and magnesium. They are high in fiber and have been shown to decrease the risk for colon cancer in men and ovarian cancer in women. Leeks aid in digestion and metabolism and act as an atiseptic and help the body fight against infection. Wow! Leeks are great for us! Here is a recipe for a wonderful leek soup.

Carmelized Leek Soup
2 pounds leeks (white and pale green parts only; about 2 bunches)
3 tablespoons unsalted butter
1 1/4 teaspoons sugar
1/4 cup vermouth
3 1/2 cups chicken broth


Halve leeks lengthwise and thinly slice crosswise. In a large bowl of cold water wash leeks well and lift from water into a large sieve to drain. In a 6-quart heavy kettle cook leeks in butter over moderately low heat, stirring occasionally, until some begin to turn golden, about 40 minutes. Stir in sugar and cook, stirring occasionally, 10 minutes. Stir in vermouth and cook, stirring occasionally, until liquid is evaporated and most leeks are golden, 10 to 15 minutes. Deglaze kettle with 1/2 cup broth and cook, stirring occasionally, 10 minutes more, until liquid is evaporated and leeks are deep golden. Add remaining 3 cups broth and bring soup just to a boil. Season soup with salt and pepper.

The Ultimatum, Me or the Exercise

by Kris Pitcher

The ultimatum sounds like this: "It's either me, or the exercise."

Now, this doesn't even make sense to me. But I know countless women who have to deal with this. One of the things that's happening here is sabotage. We'll talk about that...it's safer. *smile.

When we're successful at our efforts we often find people have a hard time with it. We have the "food pushers" who just want us to have one, or take a bite etc. We have the "procrastinators" who want us to wait until later, who want us to shop with them or see a movie or something.

And the ultimate saboteur is the "ultimatum"...me or the exercise. You're left with quite a choice here. The problem is you don't share values with this person. So, if it's someone you plan, or you've been pretending, to spend your life with...there's a disconnect.

This person is threatened and feels left out of your exercise. They very well may not be interested in the slightest to join you, you have likely tried that route. If you've made changes in your weight they may not be comfortable with who you have become.

The saboteur might find it easier to manipulate someone with lower self esteem than you're developing. They may not like the new sense of self you are gaining as you progress with your program. Change is hard. It's been hard for you.

So, what do I say? I say like it or lump it! I say you've got some distance between your core values with this person. I say, anyone dealing with this kind of ultimatum needs to quietly plan their exit.

Ulitimatums come as someone begins to lose control over you. Realizing you've been in that situation is scary. Sure, sometimes you can negotiate your way around a comment like that. But other times you've hit an impass. Be careful with the ultimatum, you should never be asked to choose.  

Feel the Textures In Your Life

by Kris Pitcher

I loved the movie, Avatar, because it reminded me of scuba diving. The vibrant colors and textures were out of this world, yet they were familiar from another. The way movement happened mimicked the way you move under water...as if you could fly.

And sometimes you need something that is just out of this world. You need something to take you to another place and most importantly to absolutely be in one very moment.

Prior to the first dive, I'm always nervous. There's just something about not being able to breathe under water that concerns me. But once all the equipment is checked and I'm in...I am gone.

And there are few other places where I am truly in the moment, fascinated by everything around me as I fly through the water. The colors, the textures, and the creatures are like none on this side. If someone were to describe them to me and I hadn't seen them for myself I might think of some fantasy place.

What brings you into the moment? When can you shed the worries, the 'to do' lists, and the responsibilities? For a lot of people exercise is that way. It can be the only hour in the day that is yours. The only time focused on you, when you can be in the moment.

When you safeguard that time by tuning into your body - leave your phone for one hour - you can be in the moment in the same way. You can experience the things around you. You can see the colors and feel the textures.

Give yourself the experience of seeing the colors and feeling the textures during your next workout. Be in the moment, wake up your senses and experience what's around you. Stop going through the motions and start feeling the textures in your life. It might just feel out of this world!

Thanks and Gratitude

by Kris Pitcher

It's a great time to think about thanks and gratitude in our lives. As we approach the U.S. holiday season, beginning with Thanksgiving we should take time to reflect on all the riches we have in our lives.

Measured in different ways by each of us, regardless of our socio-economic situation...we have a lot to be grateful for. We have much to be thankful for.

While holidays can be a stressful time for many people as they prepare to spend time with relatives it's a good time to let grievances go and move relationships forward. It's a good time to relax about your way being the only way. It's a good time to not worry about how the napkins are folded.

This is the time of year we should want what we have rather than having what we want. Don't get me wrong, I want you to get out there and stoke the economy with all your holiday shopping...but at the same time, take stock of what you have.

Take a moment to tell the people around you why they are important to you, how much they mean in your life, and why you value their friendship. Check on your neighbor who doesn't have any visitors, and take a plate to the lady who always looks out her window.

Thanks and gratitude come in many forms, shapes and sizes. Find gratitude for yourself and for your body. Treat yourself with the compassion you deserve. Take care of who you are. Give thanks.

This is a wonderful time of year. We seem to get pulled so far from what's important over the year. This is a time to slow down, be with people we love, reflect on our values...and give thanks and gratitude.

Departure Gate

by Kris Pitcher

You know the saying - If you always do what you've always done, you'll always get what you've always got. It is very true. When we do the same things over and over, expecting different results something just isn't clicking.

In order to get different results it stands to reason we need to do something different. Change the input, change the output. Change something. Lots of people are stuck in this circle of doing the same things - expecting different results. And it's making them crazy.

I'll tell you something else...if they have a trainer, it's making their trainer crazy too. The truth is we need to come to this realization on our own. The light bulb has to go on over our heads for us to realize...we need to make some changes if we want to see different results.

There's a combination of readiness to change, realizm about what it takes to make changes, and the willingness not to be sucked into society's idea of what "normal" is.

"Normal" isn't meeting at the neighborhood hangout for dinner and drinks. It isn't dining out, or four course meals. It isn't dessert every night from your Electrolux oven. Not if you want to be a healthy weight.

And certainly not if you want that body on the front of the Oxygen magazine, or any of the Health & Fitness mags. The juxtapositon is we look at those images and want that body, but we also want to go out for happy hour. You don't get both.

It's time to meet at the departure gate. It's time to shift our thinking and gain some realizm about what it takes to have and maintain the body we want. It takes a certain lifestyle. When we bring the lifestyle into line with what we want...whala! Magic!

But it takes a serious departure from what we're typically surrounded with in terms of messaging, in terms of what everyone around us is doing and eating. Making this connection is a HUGE leap. Huge!

Making this connection stops the craziness of doing the same things but wanting different results. You have to do different things to get different results. Grab your passport, I will see you at the departure gate!