ARE YOU READY TO TRANSFORM IN 2016?

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ARE YOU READY TO TRANSFORM IN 2016?

Are you still having trouble on how to get moving in 2016?  Do you know where you want to go?  Do you know where you are now?  Do you wonder where you can be?  Well, if you answered yes to any one of these three questions, join the club.  You are among like-minded friends.

So many celebrated the ending of 2015 full of promises to eat better, start exercising and readiness to make the big change in 2016.  The problem; there was no strategy or plan in place to make it happen.  When you fail to plan, then plan to fail, so the saying goes.  This is especially so when trying to improve your health.

You need solid information, with clear direction and a consistent plan of action.  It’s not an easy road, but it’s one you can travel and arrive at your destination.

NEVER GIVE UP

I read a great quote by musician Benny Goodman that went like this – “Whatever you do, don’t stop.  Just keep going.  Because one way or the other, if you want to find reasons why you shouldn’t keep on, you’ll find ’em.  The obstacles are all there; there a million of ’em.  But if you want to do something, you do it anyway, and handle the obstacles as they come.

I’m here to help you find the way.  I’m here to help you handle the obstacles.  I’m here to help you achieve your goals in 2016.  Very soon, I will be sending out a FREE 90-Day Fit Body Transformation Goal Setting Workbook.  Keep an eye out.

WHAT YOU CAN EXPECT

If you want to know how to:

  1. Set realistic goals and remain flexible as goals change
  2. Track your progress through pictures, measurements and mindset work
  3. Be confident and run with ‘I WILL’ statements to reaffirm your commitment

Then stay tuned and look for my new release coming soon.

I can’t wait to hear your goals for 2016.

 

 

GOAL SETTING – ARE YOU IN A STRUGGLE?

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As the year of 2015 comes to its end, many are thinking ahead to what improvements can I make in 2016?  What should I do different in 2016?  You may have used the terms or said the phrases of:  goal setting, new years’ resolutions, year-end strategy session, performance development reviews, personal mission statements, wish-list board or whatever terminology you want to use; many are in this mindset.  For some, this can be a struggle, for others very liberating and empowering.  It’s that time to honestly reflect on what happened in the past 12-months of my life and where do I want to go and how do I get there.  It’s okay to acknowledge it can be a struggle.

Just thinking about what you want to do in 2016 is a step in the right direction, but making changes does require work.  What’s the best way to make changes?  Each person is unique and motivated differently.  So, what works for you may not always work for someone else.  Investigate and try several approaches until you find the one that fits and motivates you.

Whether it is weight loss, adopting healthier lifestyle or becoming wiser in the use of money, getting a job or quitting the one you have – these are all attainable goals, if you set a plan and commit to it.  Start off small and keep these five, very familiar, points in mind.

Most have heard of the acronym  S. M. A. R. T.  It’s a great tool for goal-setting and used often.

smartgoals

 

S – Specific.  Who? What? Where? When? Which? Why? What do you want to do?  Be as detailed as you can.  Make it personal.  ‘I want to loose 15lbs by April 1, 2016’. ‘I will do 3 days a week of cardio on my treadmill Monday, Wednesday and Friday in the morning at 6:30 – 7:00 a.m.’

M – Measurable.  How will I measure my success?  If your goal is weight loss, are you tracking your weight weekly to see how much am I loosing?  How many days did I do cardio this week?  Did I do all three days of cardio for a full 30-minutes?  Even if it wasn’t Mon/Wed/Fri, did I get in three days this week?  You want tangible/concrete evidence that you are working to accomplish your goal.

A – Achievable.  Is this attainable?  Am I able to do this?  Do I have the right tools, knowledge, skills and circumstance to make this happen?  Your goal should make you feel slightly challenged but attainable enough that you can achieve what you set out to do.  When the goal is personal, you develop the abilities, skills, attitude and even finances to reach them. You see opportunities open up that you may have previously overlooked.

R – Realistic.  Being realistic doesn’t mean limiting yourself.  But, it does mean questioning is this something you are willing and able to work for.  A realistic goal could be set very high and attainable. And the opposite can be true too.  Is it realistic that you can loose 10lbs in 3 days or is it realistic that you can loose 10lbs in 5 to 6 weeks?  After you hit a mini or major milestone in your goal, you want to feel good about what you achieved and that will happen when your goals are realistic.

T – Timely.  Just hearing the word ‘deadline’ creates a practical sense of urgency.  You want this for your goals.  Having a time-bound goal is the difference between having a true goal and just having a dream.  Many say, “I wish I could be healthier or someday I will loose weight”, but that won’t work.  Once you put a deadline when it MUST be completed, your unconscious mind has been set in motion to begin working on the goal.

So, don’t struggle with what you will attain in 2016, be SMART and set a goal.  Map out what you want to do, how do you plan to get there, get the skills or help if needed to make it happen, make goals you can achieve with a little stretch factored and set a date for completion.

If you need help setting your goals and a specific plan for a healthier you in 2016, let me know.  Visit me at AdrieneWebsterFitness.com and fill in your contact information.  Let me know your S.M.A.R.T. goals for 2016 and how I can help.

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BONUS:  Get started now on your 2016 goals.

GOALS (What is your goal?)

SPECIFIC (What will it accomplish?  Why/How will it be accomplished?)

MEASURABLE: (What metric or indicator is set to determine the goal is being accomplished?)

ACHIEVABLE: (Is this possible? Do I need more skills or help to accomplish this goal?  Is there a little stretch in order for me to reach this goal?  You want to stretch, not break.)

REALISTIC: (Can I attain this? What result or benefit will come from this goal?)

TIMELY: (What is my deadline or date of completion?)

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I look forward to hearing your goals for 2016?  Stop over and visit:  AdrieneWebsterFitness.com  Leave your email and fill in the Contact Page and let me know your 2016 goals.  I can’t wait to hear them.

What Does This Have To Do With a MAMMOGRAM?

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December 4, 2015 at Thomas Jefferson Outpatient MRI center.  So why am I asking about a mammogram with an IV in my arm?  If you are in your 40’s you may be hearing rumbling reminders from your physician to prepare for your first screening mammogram. Or, is that when I’m 50? There is an ongoing debate on this issue leaving many women unclear as to when to have their first mammogram. Of course, if a lump is found, a mammogram or other testing may be suggested by your doctor.

For some, a mammogram is not an option. Women who are in the high risk category of being diagnosed with breast cancer due to genetics (mother, grandmother, great-grandmother as is my case) may have a different testing to ensure breast health.  Some ladies have opted to have a bi-lateral mastectomy with reconstruction, as I did at the age of 30.  So, the normal routine check of a mammogram is not an option for me. My physician orders an MRI with and without Contrast to check my health.

This is what I did at the Jefferson Outpatient MRI center.

MEDICAL – TECHNICAL SIDE OF MRI

The below information is from wiseGEEK:
“What is the Difference between an MRI with and without Contrast? – wiseGEEK, clear answers for common questions website
Magnetic resonance imaging (MRI) with contrast involves the use of a tracer agent to enhance MRI results, while tests without contrast do not use such agents. For some tests, contrast may be necessary or recommended because of the nature of the patient’s condition. A doctor can evaluate the patient to determine whether an MRI with or without contrast is more suitable, based on why the patient needs imaging and the patient’s history…  One of the key differences between MRI with and without contrast is the level of resolution provided. Some kinds of tissue are difficult to differentiate on a routine MRI. It can be especially difficult to see some types of lesions, areas of abnormal tissue, in which case a doctor could miss a diagnosis or might underestimate the size of a lesion. In these cases, an MRI with contrast may offer superior imaging ability, and reduces the risk that the test might need to be repeated.  Doctors can request both an MRI with and without contrast in some cases. They may want to see the results of both tests to collect as much information as possible about a patient before making a diagnostic decision. When a patient gets an MRI with and without contrast, it can take several hours to complete the testing. In some cases, patients may be allowed to leave and come back for repeat scans rather than having to wait in the imaging center.” – wiseGEEK

MY PERSONAL EXPERIENCE

I arrived at 4:15 and was finished around 7:45.  I was given earplugs to deal with the loud sound from the machine. I was prepped with the IV for the administration of two tubes of fluid to do the testing with contrast.  I was face down and went in feet first into the MRI machine.  You must be perfectly still while the test is in progress.  How was it?  My arms were over my head and I had to come out at least twice because my arms fell asleep in that position (y’all know the feeling when you fall asleep on your arm and upon waking it feels like dead weight, yeah, like that.)  WELLLLLL, let’s just say; I stuck it out to get the test done.  Sometimes we have to do the uncomfortable to ensure our health is on point.

Walking your talk is more than just lifting weights and eating right.  Health tests, though sometimes unpleasant, are necessary to ensure you are healthy.  It takes about one week to get my results.  I’ll keep you posted if anything comes out negative (I’m sure it will all be positive news).  If you have an MRI experience or a similar experience you went through to keep healthy, that you would like to share, leave a comment below, I would love to hear about it.

You want to know how to keep a healthy mindset and body, walk your talk in staying healthy, stick around at AdrieneWebsterFitness.com

Talk to you soon.

7 Tips To Avoid Vacation Weight Gain

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Your vacation is right around the corner and you want to look your best. Your bathing suit has been hanging in eye site as a constant reminder your vacation is near and you want to loose a few pounds. Well, you did it, you ate healthy exercised and yes, the bathing suit fits niceeeee.

The time has arrived. The plane touched down and the sun caress your face. Ahh, you are so gonna enjoy yourself.

 

You do enjoy yourself. You shop and eat and drink and bring home gifts. But, in the past you may have bought home more than refrigerator magnets, you may also bought home a few extra pounds from your vacation. So, is there anything you can do to enjoy your vacation and minimize bringing home extra luggage, and I don’t mean in your suit case. It is possible to minimize weight gain while on vacation with these simple tips.

 

TIP 1

Get your mind right. You are on vacation so RELAXXXXX. Take a cat nap, enjoy a relaxing spa treatment or just read a book by the beach. Wherever you are, relax.

TIP 2

It’s okay to get some cardio in, and not at a formal class. If you fly to your destination, you will be walking in the airport. You walk to your gate, you lug your bags, you walk to get through TSA and every step counts. Take the stairs instead of the escalator, when called for. Instead of standing still on the moving floor, walk in the moving floor. It all adds up.

TIP 3

You may have to eat in the airport, so look for healthy options. Grilled chicken or egg whites with wheat toast is available at many stops with fresh fruits. Stay hydrated especially when in the air. Flying can sometimes cause a bit of water retention so drink more water during your flight. If its a long drive, when you hit the rest stops, park a little ways from the door so you have to walk. It all adds up.

TIP 4

Pack your tights, t-shirts and sneakers. Keep your mindset healthy even when away from home. Does your hotel have a gym or spa, use it. No fitness facility, take a walk/run outdoors. Every hotel has a hallway, you can walk up and down the hallway in air condition. Use your room furniture for body weight workouts. Pack resistance bands, they are light weight and take up no room in your suit case. It all adds up.

Sample exercise: Walk-runs, walking lunges, jump squats, toe touches down the hall, pushups using tables, chair dips, abs crunches. Can you think of others to add to the this?

TIP 5:

Be mindful of what you eat, pack a few healthy snacks from home. Meal replacement bars travel very well. Look for healthy restaurants you never tried before. You don’t have to be as strict, but you also want to enjoy your trip and feel good. It’s okay to loosen the reigns a little, but you also want to feel good on your vacation. Every little bit adds up.

TIP 6

Take pictures of yourself during your vacation, even if they are selfies. Nothing gives feedback like a picture. This is where we ultimately get feedback on how we really look, vacation pictures.

TIP 7

Dont forget all the had work you did to get to this point. You may have lost 5, 10 or 20 + pounds. You can enjoy yourself and not undo ALL your work.

 

REMEMBER: A few pounds gained is not so bad, most if it may be water weight because you are eating different foods and on a different schedule.   Be kind, just unwind. If you gained a little, rectified that when you return to your normal routine. This does not put you back at square one.

If you want to know how to get and keep a healthy mindset, let me help you. I offer a program that will set you on the right path to success. You worked hard, now enjoy your vacation.

Share with me where you went on your vacation and what you did that was healthy. I cant wait to hear from you.

Life Happens, Now What

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If you live long enough, you will experience the thrill of milestone achievements and the pain of life-altering challenges. It happens to everyone. How you choose to deal with it and move on is what determines the type of person you become. It’s a choice.

My mother was one 52 and a breast cancer survivor for 12 years. Then metastatic breast cancer, which spread to her stomach, ended her life all too early. Just two years prior to that, my grandmother (on my mother’s side of the family) died of metastatic breast cancer, which spread to her head; she was in her 70’s. Staring this health situation in the face, I wondered…do I have a bullet in the chamber just waiting for me? I’m 24 years old and taking care of my best and closest friend – my mother who was dying of breast cancer. My mind went to what I thought I could control – “I’m 128lbs, healthy and I can handle this”. What was I thinking?

LIFE CHANGES

I’m 30 years old and sitting in the gynecologist office. I hear the doctor say, “With your health history, Adriene, you qualify for a program at Fox Chase Cancer Center. You would have periodic biopsies on your breast for early detection and prevention. You’re in a high risk group and this is a viable option.” Tell me something I don’t already know. Viable option for whom? What did you just tell me I qualify for? All these thoughts swirled in my head in the doctor’s office.

How you choose to deal with life-altering decisions determines the person you will become. Multiple biopsies verses, what other option? Bi-lateral mastectomy with reconstruction. I saw my mother loose her right breast with a prosthesis replacement and my grandmother had both of her breast removed. What are you asking me to do at 30 years old, no husband and no children yet? WHAT!!!

My choice, my health, my decision was to have the bi-lateral mastectomy with reconstruction. I saw firsthand, twice, what this deadly disease of breast cancer can do when it ravages your body. I went for the surgery and never regretted my choice. Ovarian cancer is closely linked with breast cancer, which resulted in my having a partial hysterectomy some ten years later. Even today, my physician is recommending an oophorectomy for removal of my ovaries. This will most likely happen in 2016.

NOT AN EASY ROAD

I did go through body betrayal because I no longer looked like I once did. Anger and depression set in along with weight gain. BETRAYED!!!!! Yes, I felt like I was right back on the weight loss roller coaster again. NO, NO, NO. Wait, that’s not true. I knew what to do. Train with weights, cardio, eating healthy, and mindset correction. I got an accountability partner to give me the push to where I KNEW I could be. Don’t give up, don’t give in, life happens to us all. It’s your choice. You can be successful in reaching your health goals.

I worked with several trainers and top fitness professionals in the industry. I didn’t stop until I found the one who would give me EXACTLY what I wanted. My hand was held and I was walking my talk. I was tenacious. I did it!!! I got what I wanted and have it today. I was able to get to 127lbs working with an

MY FUTURE FOR ME AND MY FUTURE FOR YOU

I am a devoted believer in expansive education and currently working to get my FNS (Food Nutrition Specialist) certification and CPT (Certified Personal Training) certification through NASM. Achieving any goal starts with a mind shift and a determined spirit to ‘suck it up’ and ‘get it done’. I will provide you with a laid out plan of how to eat and exercise. I want to be your support, encouragement and accountability partner. Make the choice to succeed and never give up and we will work to make it happen.

Yes, life does happen, but there is a wonderful experience when you don’t give up.
Return here often for motivation and a soon to come program.
See you soon.

(videos) More Than Physical Fitness

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Health and Wellness is more than physical fitness, its about mental and emotional health as well. Sometimes you need a vacation to recharge your batteries and enjoy other cultures. Please view below post as you see my health meter soar the the roof as I visited Thailand, Hong Kong, CA and Hawaii. Look for more posting sharing my experiences. Here I am in San Diego, CA. Health meter hitting 100% here.