What you think, you become.

This past week was the perfect backdrop for a time of introspective reflection.  A chance for me to get off the carousel for a little while.  I am on the mend and had no choice but to slow down and take some rest days -- a much needed break from my regular routine I've been keeping since mid December.  I had finished up an intensive and grueling workout program, Insanity Max:30...maybe you've heard of it.  Thirty minutes of going all out, finding your max out and then continuing with tabata-style conditioning.  Training this way helps me keep up with life.  I was diligent in keeping up with the schedule, afraid to miss a day and and possibly get off track which could have resulted in falling behind.  While my nutrition was less than stellar over those 60 days, not so much cause of the holidays that revolved around food, but because my life was centered around STRESS.  You know that 6 letter word that wreaks havoc on your body, mind and well being.  

I was reluctant to have to take a break but surprisingly stumbled upon a 12-day invitation to #bringingbackyoga on Instagram.  I thoroughly enjoyed this challenge because it showed me that I could ground myself and just breathe. I am guilty of getting caught up in the revolving door, and sometimes miss the subtleties of what makes life so magical.  Getting on the mat each day, allowed me to focus on just me.  With each pose required my full concentration, learning to stop and take inventory of myself, and seeing how far I can push myself physically, mentally and emotionally.  I noticed that when I do yoga, I have a chance to think.  I think about what makes me unique and how I can be my authentic self.

Everything up to this point has led me to this moment.  Part of who I am, I will admit, is someone who is sometimes concerned with what others think of me. And when I get too concerned with that, then it stops me from doing certain things.  Its scary to put put yourself out there.  Wondering how your message is gonna be received.  But with risks come rewards. While thinking is good, over-thinking can end things before they ever get the chance to develop. I am someone who works hard to be my best self, in spite of all that wears me down.

Then I realized:
I am me.
I'm who I'm meant to be.
I am my past, my present
and who I want to be.
I'm not anyone,
I am all three.
I am a work in progress, a destiny.
I am who I choose to be.
I am me.

Its OK to slow down and smell the coffee.  When was the last time you had a chance to really think?  To really get in touch with your soul?  Think about yourself, sounds selfish right?  But its not. Every day is a chance to become better than yesterday.  I had learned a new concept during my studies at Integrative Nutrition, and use this as the basis for helping my clients implement their goals after their health assessment and asking lots of questions.  The concept is called primary vs. secondary foods.  Secondary foods are the veggies, proteins, oils and other foods that we eat to create energy in our bodies.  Secondary foods provide nutrients for your body, but don't give us the joy, meaning or fulfillment that primary foods do.  Primary foods are all those things that nourish you beyond what's on your plate - our relationships, careers, physical activity, spirituality.  Think back to the first time you fell in love.  Did you stop eating as much?  You probably thought about food much less often cause your brain was preoccupied.  Having balance in other areas of your life and a healthy dose of passions and interests that feed your mind and heart is just as important for maintaining good health.  So while I continually work on balancing my primary vs. secondary foods, and sometimes it is a struggle, it has made me aware that there is more to life than just dieting and exercising.  Deepak Chopra said it best:  To make the right choices in life, you have to get in touch with your soul.  To do this, you need to experience solitude, which most people are afraid of, because you hear the truth and know the solutions."  When you are your authentic self, you fulfill the dream that lives in your soul. 

Feed your soul, fill it with your heart's desire and live your dreams.

5 reasons why you should work with a Health Coach

Our society has created an environment that's not optimal for us to thrive. We're expected to do more with less sleep, to eat on the run, and to fuel our bodies with caffeine and energy drinks. With this type of environment comes more diseases at earlier ages, higher stress levels and more unhappy people. 

While this may sound depressing, there is good news! Health coaching is a quickly growing field and thankfully, it's becoming readily available to help people identify and achieve their health and wellness goals. Health Coaches can help you realize how important you are and guide you to a healthier and happier you. If you are thinking that this sounds too good to be true, it’s not. 

Why work with a health coach? There are tons of great reasons, but here are the top five: 

1. You'll Discover Natural Remedies 

Have you gone to the doctor because you're not feeling like yourself, only to be told to take a medication that comes with many side effects or that there is no help for you? A health coach can help you learn about natural healing options and how food can help heal you. Really, the answer to your health and wellness concerns is as easy as proper nutrition. How exciting that food can heal you!

2. A Coach Listens

When you seek help for your health concerns, do you feel like you just shared your most personal details with a brick wall? A health coach wants to help you, so they focus on you. A health coach is trained to actively listen to people. This means that a health coach will listen to your words, ask questions, and help you identify the root of your concern.

3. It's Individualized Attention

When you work with a health coach, together you identify your concerns as well as your dreams. Once your goals are identified, together you and your health coach create a health and wellness plan to help you achieve them. The wellness plan may consist of nutrition, body movement, career, relationship, and everything in between. This way, you have the best chance to succeed because the advice is tailored to you. It's not cookie cutter advice.

4. You'll Set Realistic Goals 

Wouldn’t it be nice to have advice and support that actually works with your lifestyle? A health coach will create a plan with you and then help guide you step by step to achieving your goals. If you are a person who tends to eat out a lot then smoothies will not be a part of your plan. You may be taught on what smoothies are, but together you will find realistic foods for you to snack on as well as guidance and support in taking small steps to transform your health habits.

5. You'll Make a Connection With Your Coach

The best part is the connection that you will make with your health coach. You have the unique opportunity to talk confidentially with a health coach about your concerns. Your health coach is a person that you will have many conversations with and will get to know the true you. The connection that is made is vital to helping you achieve your health and wellness goals. It is hard to find a someone who is dedicated to your success with no judgement, but a health coach is just that person!

If you're ready to have a conversation that could change your life, visit my website 

http://maria-paulercio.healthcoach.integrativenutrition.com/ and schedule a free consultation.

Have you fallen off the wellness wagon?

Are you in a funk?  Missing workouts, over-eating, stress snacking, not sleeping enough?  It can all have a toll on your health and well being.  Take a moment to stop and reflect on what's new and good.

Sometimes we're in the swing of things and then something shifts (changing schedules, new routines) and we seek comfort of old habits.  Don't beat yourself up, just acknowledge and move on.  Focus on right now.  Every setback is an opportunity to learn!

Wouldn't it be great to shift the focus on yourself for 2014?  I am offering free health consultations. Phone or in-person sessions are available.  Please visit my fb.com/mariapaulercio page and message me with your e-mail and I will contact you.

Please stop by and visit my new site at:  http://maria-paulercio.healthcoach.integrativenutrition.com/

Tips for getting lean

If your goal is to lean out, then follow these tips:

• Eat at least 5 times per day
• Stop eating 3 hours before bed
• eat lots of lean protein and veggies (minimal starches)
• drink plenty of water
• avoid soda and similar junk
• enjoy healthy fats like nuts, seeds, olives and avocados
• when dining out, if you don't see it on the menu, ask to have it your way

Is it worth it to go organic?  Well it can't hurt, especially when it comes to soy and dairy.  Organic crops, including soy, cannot be genetically modified.  This means that by paying a little more for organic tempeh, you're avoiding those weird GMOs, not to mention pesticide residues.

With organic dairy, you're avoiding all the hormones and antibiotics they feed conventionally raised cows.  And a recent English study shows that not only is organic milk more nutritionally consistent, but contains higher levels of omega-3 fatty acids.

As for organic produce, science has yet to determine how much more nutritious it is, think about this, you're still avoiding all the chemical pesticides and herbicides they load on conventional fruits and veggies.

Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!

Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.

To get my FREE weight loss secret that has helped me shed 30+ pounds click
Simple No Brainer Food Guide

May Challenge

Last month I tweeted:  No candy, no cake, no donuts, no muffins, no white bread, no chips, no fast food, no pastries, no ice cream. Do it for 21 days = #results

My April challenge was a success.  We focused on making positive changes, eating clean and fitting in exercise.  Being in a group setting and seeing posts from others who are doing it too makes you feel like you are not alone and empowers you to stay focused.

As we turn the page on the calendar to a brand new month, realize that real results require time, patience, your consistency and accountability. Making an effort to improve yourself everyday is the goal.

This month, our goal is to select food in its most whole, natural state, free of added unpleasantries. This is a lifestyle, not a short-term diet. Rule of thumb: eat 100% clean 80% of the time. That means 8 of 10 meals/snacks are "perfect." The 2 out of 10 can be your choice. Make an effort over the next 30 days and you will get results.

If you want to jump in and join my group then friend me on Facebook.com/maria365 and we'll take it from there!

Countdown to Summer is on!

I don't know anyone who is NOT looking forward to the Summer.  Lazy days, warmer temps, fresh seasonal fruits....BATHING SUITS!  

Maybe you're not quite beach-ready.  Don't worry.  There are less than 30 days till Memorial Day weekend.  Did you know you can accomplish alot in a short amount of time?I am doing a FREE clean eating challenge for 14 days starting May 6th and it's for those who need a jump start to clean eating. Its a private Facebook group with only 5 members. This is for those who are NOT part of my current group and who DO NOT currently have a coach or have done a challenge with me before. Message me I will give you the details. ***3 spots left*** Wednesday 5/1 is the last day today to join.

Get focused, be determined and commit to yourself.

4 weeks ago, I led a small group who consistently posted their nutrition (meal plans were given) and reported their workout of the day.  Rules were given, strict accountability was enforced and they got RESULTS.

I personally lost a whole size and fit back into my favorite jeans!  Just losing 7-8 pounds can make a huge difference to your mental, physical and emotional well being.

Connect with me on myfitnesspal/maria365 and check out my diary.  What made a difference for me was replacing one meal a day with Shakeology.

Message me at maria365@aol.com and put "Summer Challenge" in the subject line.

Remember, if you want something you've never had, you've got to do something you've never done.

6-week slimdown Challenge

Getting and staying fit seems like a difficult task - but all it requires is a simple basic commitment to yourself. I invite you to join me in getting in the best shape of your life.  

Is your goal to fit into a smaller size in jeans?  Maybe get a 6 pack?  Anything is possible if you put your mind to it and stay accountable to yourself. 

For 42 days, I will become your workout buddy and motivational coach. Whether your goal is to lose weight, eat better or simply improve your overall health, I will help you meet your goal. The program runs from Monday, Jan. 7 to Sunday, Feb. 17, 2013. Must register by 1/2/13. 

I am holding a small, exclusive group of people who are committed to getting healthy by participating in similar workouts for the next 45 days.

People helping and motivating each other achieve their health and fitness goals by sharing tips, accountability, and results.
 

You will get a ton of motivation, inspiration, and comfort in sharing struggles and successes; and, a new level of accountability to achieve your goals. 

Fitness + Nutrition + Support = Success

Get out of your zone to get into the zone

Today I ventured out of my comfort zone and went out for my first run! I have been wanting to start for a while and then just decided there is no time like the present to just do it. Someone asked me what made me start? Well it's simple, I always felt like I was missing out on something and then when I was running, I realized that I definitely was.

 

"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself." 

 

Since it was my first time, I decided to run in my neighborhood.   I will eventually drive the course I took earlier to get an idea of how far I got.  I'd say it was about 70% run/30% walk.

 

 

At first it was hard but I was determined to experience it. And all I can say is "Wow what a feeling!" To be out on the pavement and notice things like the trees and how beautiful they are is just PRICELESS, and of course, listening to the right music can definitely give you an extra boost to run faster.

 

 

I'm not mom, or my husband's wife or my parent's daughter or any of the other hats that I wear. When I run I am just little ole me!

 

Like my page to keep up on tips, motivation and news about health & fitness.

 

 

 

=

F O C U S

My workouts give me super powers. I can't help but think of these song lyrics, "You shoot me down but I'm a bomb, I am titanium."  I love that song by the way.  Yup, my commitment to working out helps me bullet-proof my mindset.  It helps me be happy, healthy and strong.  Plus I am grateful I can move. 

Last month I was a little lost in a sense that I was getting lax in my efforts to stay on track.  While I was still hitting my workouts, my nutrition was suffering.  I typically do eat clean but I fell back into some old habits.  Accountability is a big thing when you're trying to make changes stick.  It takes constant self talk to focus on the bigger picture.  What do you want? Why do you want it?  And, how will you get it?

I had held off going to Weight Watchers until the end of the month.  Deep down I knew I was over goal.  This was just the jolt I needed to force a change.  And while I was a bit disappointed that I was 3.8 lbs. over the top range of my Lifetime goal, it was just the kick in the butt I needed.

It forced me to get real and make the necessary changes which are critical for the success I want -- journaling, measuring, planning and attending meetings are all behaviors which yield results.

Although stress seems to be on the front burner in my life lately, I won't allow myself to mindlessly eat to numb the pain.  I am stronger than that.  Plus I am working too hard to get the results I expect.

Today I went back to Weight Watchers expecting a loss and I was rewarded at the scale.  My hard work paid off.  I lost  4.4 pounds in a week.  Honestly I have my own system and have come to realize what works for me.  But the one thing I needed was the accountability.

If you need fitness and nutrition accountability to help you along the way, check out my page here:  http://www.facebook.com/mariapaulercio  

Here are some progress pics:

January 2012, mid-June 2012 and end of July 2012

What do you want?

Its that time again for me to purge my thoughts and blog about where I'm at.  I happened to notice a friend's post about focusing on inspirational words that manifest feelings of empowerment.  He said, "To truly inspire change we must inspire ourselves. No single entity or event or its outcome is going to be what really makes you happy or feel better."  That got me thinking about how happiness is an inside job.  Its starts with positive thinking and what is really important to us.  

Lately, I've been struggling with staying on track with my routine.  I have a small private Facebook group with awesome ladies who post their accountability on a daily basis.  Each one of us has been struggling with our own goals but the common theme is that we're not giving up.  Don't get discouraged, its not about living each day perfectly but being consistent in your choices.  

Everyone gets off track from time to time.  The key to success is to plow through excuses and keep focusing on your comeback.  

My comeback will consist of drinking Shakeology every day and starting a 30 day Les Mills PUMP Ultimate Cross Training Hybrid. 

My Excitment

Yes I'm excited, yesterday I finally received my Vegan Chocolate Shakeology.  I had a chance to try it 2 weeks ago at Summit.  I initially liked it but couldn't wait to get it home so I could try my favorite recipe.  My motivation to get through this mornings workout was knowing I was having it for breakfast.

When I first tore open the bag, it seemed to have been vacuum sealed and some of the "powder" seeped out.  Of course I had to try this magic "dust" and couldn't help but taste how pure the dark cocoa flavor was.  Then just reading the back of the bag made me realize how happy I am to incorporate this dietary supplement into my daily routine.  This new formula of Shakeology is a powerful super food.  You may wonder what does that even mean?  It was designed to give your body the perfect combo of nutrients to help give you energy, reduce cravings, maintain healthy body weight, and support your immune system. 


Here is my typical recipe!  1 scoop of Shakeology (this works with regular chocolate, Tropical Vegan and now the new Chocolate Vegan).  1 cup of frozen unsweetened strawberries, 1 cup of Almond/Coconut milk blend, 1 scoop of vanilla protein powder, your choice and 1 tsp. unsalted peanuts.

I love the texture that peanuts provide.  I am definitely into textures!  Yes I love my pasta al dente (although I hardly eat it anymore), and my oatmeal lumpy.  OK enough about me.  What I want YOU to know is that if you're looking to improve your health, you can do it, one shake at a time!

To try a sample, go here:  http://bit.ly/KY3ddW

Here we go again!

I know, I know, haven't blogged in a while.  I really miss blogging because it helps me purge all my thoughts and sort out what's in my head.  Lately there's been so much going on that its been hard to keep up.  Last month was a world wind of activities, stress and emotions.

I just wrapped up a 13-month consulting stint and the project finished up on May 25th.  It was sad AGAIN to say goodbye and leave a place that I have been so familiar with.

The beginning of May was a very busy and stressful time.  I had to pick up the slack on running my dad's tax reduction business which had an UBER critical deadline.  All this was happening while Dad was in the hospital.   His health had been on the decline as his chronic heart failure was progressing.  What was happening was that we were hoping he would get strong enough to withstand a scheduled mitro valve clip procedure (which was quite risky at his tender age of 83).  But, he's a fighter and is determined to keep on going for everyone else!  I am amazed at his determination and attitude.  I have dubbed him, "the comeback kid."  The morning of the procedure he was calm and ready to get it over with.

Of course that day was spent waiting anxiously for news upon the completion of the procedure, all of us hoping it would be a success.  Fortunately it was.  I consider my family very lucky to still have him with us.

That day I realized how important it is to take your health seriously.  Heart disease is completely preventable.  You can reverse it with diet and exercise.  That's why I am so passionate to helping others achieve their goals and it keeps me accountable to my own.


While my emotions have run the gamut lately, I am faced with settling into a new routine which brings some anxiety and uncertainty.  Pretty soon the kids will be out of school, schedules will change even more.

I am still figuring out my schedule and know that my most successful workouts happen when I do it early in the morning before everyone wakes up!

I know keeping up with my goals has kept me from spiraling out of control.  It provides the structure and confidence I crave to get through each week.

My goal for the remainder of this month is to focus on lifting as heavy as I possible with Les Mills PUMP and working out getting INTENSE with some my cardio workouts.

If you want to get started or need more accountability with keeping up, shoot me a message on my facebook page:  http://www.facebook.com/mariapaulercio

Workout just 3 times a week to get world-class results

Walking a tight rope

Over the past few years, I have always equated my life's experiences with roller coasters and circuses.  Well the title of my post came to me because lately living with an adolescent daughter with autism is like walking a tight rope every single minute of the day.  You can imagine the balance one needs to be able to pull it off.

Fortunately I have a balancing tool I use.  My fitness and nutrition goals!

I am in my second round of Les Mills PUMP.  This time around I have committed myself to being disciplined with nutrition.  I am eating as CLEAN as possible plus I have been hitting my workouts with extra intensity. 

Carving out time for myself each day has been like putting on my oxygen mask first when the plane loses altitude.  Intuitively as a mom, we tend to put everyone else's needs first before our own.  When I first heard that scenario I was like WHAT?  If you can't help yourself first, you will be of no service to anyone else.

This past week was very rough and while I kept up with my workouts and nutrition, and I'm proud to say I no longer succumb to stress eating.  I was caught up in a viscous cycle of eating to numb my feelings but would never make progress on where I wanted to go.  Fortunately I was able to break the cycle and in turn, re-adjust my mindset. 

What also helped me get through my week was connecting with a friend who has this amazing ability to provide such a unique perspective.  His insight really helped me realize that its not about having a perfect life but its about making the best decisions possible.

He said, "All you can do is give your best.  Never doubt your best effort and never, ever give up."  That got me thinking...this is not something I can change, what I can change is how I choose to deal  and accept it.

I need to be my best so I can give my best to my daughter and rest of my family.  My daughter depends on me cause I'm all she's got.  Each day I focus on being grateful for what I have.  Deep down I know things can always be worse.  If you'd like to check on my progress with fitness then check out my page:  Maria