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Years ago I set my mission in life to help other people enjoy a better quality of life by adopting healthier lifestyle habits. At the moment I am feeling very thankful that certain events over the past couple of weeks have allowed me to do just that for more and more women. Through the Women's Business Network, I met a women who helped me find a nice facility in North Easton, MA to hold the Body Transformation by kj weight loss and eating behavior management program. This program is different than your typical weight loss or diet program as it focuses on the underlying issues and obstacles that keep getting in the way of long term success. I set a goal to have at least 6 women and I am happy to report that I have 8 wonderful, courageous women that have allowed me to lead them on their journey to self discovery, empowerment and successful weight management. After just one class, several of the women have reported how helpful the discussions, Envision Yourself exerise and Eating Behavior Journal have been. I look forward to class this evening as we work together to identify the positive patterns that are in alignment with their individual goals and those they want to work on in the coming weeks. I am thankful for my son, who graduated from college last summer and is now my web designer. Through my web site, a  request came to me from the Devi Anti-Aging & Wellness Center in Weymouth, MA which allows me to bring the Fitting in Getting Fit by kj, a beginner strength and balance training program to another community of women in the South Shore  area. We will also be running some half-day Eating Behavior Mangement workshops there. Another remarkable thing happened, when I met Jennifer McCauley Logue at the South Shore Women's Business Network and asked her to help me to write better news releases and improve some of my collateral material. Well guess what - my new and improved news releases got picked up by the Enterprise and Patriot Ledger newspapers. Then, the Patriot Ledger decided to include a profile of me and my Fitting in Getting Fit classes in the soon to be published Living Well supplement. Oh and did I mention that I also met with Dr. Gangemi, a chiropractor in Stoughton who arrange for me to hold the Fitting in Getting Fit classes in Stougthon? I am really looking forward to next Monday when I introduce a half of dozen women to strength and balnce training with the use stability balls, dumbells and exerise bands. Through my BNI chaper and other networking events I have met a number of professionals who have helped me with the business side of my business and others who sent fabulous clients to me. I met Lida Joy of Aspire Magazine, who gave me the opportunity to participate in the Love, Light & Laughter event for women in Quincy, MA a couple of weeks ago and to share my passion for helping other women lose weight and get in shape through articles in her magazine. My coaching practice allows me  to "walk beside" my individual coaching clients as they discover the joys and rewards to make even the smallest and some time big changes that lead to an emotionally and physically healthier, more satisfying life.

If you find yourself lacking motivation to get a little exercise, clip a pedometer on your waist band. I don't know about you, but I am a little competitive, even with myself. When I wear a pedometer, I always want to push myself to the nextlevel. I know I am not alone; When I moved back to Massachusetts, just about 2 years ago, I took the train into Boston with my sister, sister-n-law, son, neice and nephew. The plan was to walk around a bit, head to the Northend and enjoy a little Italian food. My sister-n-law was sporting a new little "toy", a pedometer, and boy did that motivate us. Every time we thought about hopping on the public transit system to get to our next destination, she checked the pedometer and gave us an update on how many steps we had taken to that point. Each time we said, let's clock some more steps, e.g. lets walk to the northend. We ended up walking 14,000 steps or 7 miles that day. And the great thing about it  - we all enjoyed our outing to Boston more, burned some serious calories and gave our hearts, lungs and legs a good workout.

These days, I walk with a friend who is also motivated to walk more because she also wears a pedometer. Today, we walked 8,000 steps at the local park. She shoots for 10,000 which is the number experts say promotes good health. So when she gets home, I know she will continue to wear her pedometer and make sure she registers another 2,000 steps before the day is over.

I highly recommend getting a pedometer. Wear for a few days and determine the average number of steps you typically take in a day. It doesn't matter what your baseline is, but use it to set some goals. If you are currently walking 4,000 steps a day, set a goal for the next week or two to walk 4,500 or a strech goal of 5,000. Every couple of weeks, increase your goal. People who sets goals are 6 times more likely to arrive at their destination.

To get started.Check out this link that was on the American Heart ssociation newsletter: http://mystartonline.org/

So get out and enjoy the some fresh air, the spring weather, and the health benefits of walking the extra mile.

Occasionally I'll have a new client who has a difficult time forming their self-vision or seeing in their mind's eye how they will look and feel after losing weight and adopting healthier lifestyle habits. If you, too, can't quite imagine your new self then try this  "what would my life be like if" exercise.

Get out a couple sheets or paper or pop onto your computer and write down some "what would my life be like if" situations or feelings you can imagine or visualize. This  may help you solidify your own vision when you reach your goal. Here are some examples that some of my cleints have shared we me and some of my own:

What would my life be like if:

• Monday morning didn't mean I have to start yet another diet?
• I woke up Monday morning feeling refreshed because I had nourished my body, mind and soul the week before?
• I went to my closet with a smile because I could choose whatever outfit I wanted to wear because it fits comfortably and looks great?
• I didn't berate myself and end up in a 3 day eating frenzy just because I ate an unplanned cookie or some french fries?
• My whole life didn't revolve around what I feel I should or shouldn't eat?
• I went to the mall and enjoyed trying on clothes?
• I wasn't winded after climbing a set of stairs?
• I didn't compare my weight, shape or looks to every other women encounter?
• I walk throught the gym doors feeling energized and confident?
• I didn't wish it was still winter so I could hide under layers of clothes?
• I wasn't tired of wearing the same three outfits?
• I could drive by Dunkin Donuts and not even be tempted?
• I wasn't afraid to go to a social event because I might eat too much?
• I was the healthy, fit and postive women I aspire to be?
• I didn't feel my weight was the root of all my problems and solution to all my woes?
• I didn't need to hide behind my weight and I could face the world and handle myself with confidence?
• I didn't fill my head with negative self-talk?
• I went through my day making healthy choices and felt this is who I am now?
• I could eat only 2 pieces of pizza and feel okay?
• I had joy in my heart and the energy to do the things I love?
• I could walk down the aisle at my daughter's wedding with a stylish, fitted dress that I look great in?
• I joined a group of women friends for our daily walk?

You can probably write many more of your own. As you imagine what your life would be like if, write it down, describe on it paper. This will become part of your vision. Best of luck in setting your vision, after all you can't achieve your dreams if you don't know what they are.

As a dietitian and weight and fitness coach, prospective clients often ask me if I am going to give them a diet or meal plan to follow.  My answer is usually "No", at least not in the beginning as there are other issues to deal with first. It is true, if you consume fewer calories than you expend each day, then technically you would lose weight. For most of us, sticking to a diet over the long haul is simply not a matter of mathematics. Rather, it includes creating a vision of how you want to be and becoming aware of and dealing with eating patterns associated with emotions, situations, family and friends. It's important to determine READINESS. Embarking on a weight loss program - to end the struggle with your weight once and for all - is a lifelong commitment that requires willingness to change and practice, not perfection. It starts with creating your vision, then setting goals that move you toward your vision and a belief that you will be successful.

Here are three things you can do to begin your journey to successful weight management:

1. Create Your Vision:  You can not arrive at your destination if you do not know where you are going. You have to develop a strong sense of how you want to be - how you want to look and feel in order to achieve your goals.  For example, see in your mind's eye how rewarding it will be when you try on outfits when shopping or to feel the extra energy you have while doing things you love and trying new things you've always wanted to do, but you weight or body image held you back. Envision how your life will be if you stay on the same path you're on now. Compare it to how your life will be when you reach your goal and are living that vision. To get there, you'll have to align your thoughts, feelings and actions with your vision.

2. Build Awareness:  I recommend keeping an Eating Behavior Journal. It helps you get in touch with your eating patterns, thoughts and feelings so you can begin to make conscious, rational eating decisions. When you write down what and when you eat and record the conditions around those eating events, you will discover productive patterns to reinforce and unproductive patterns that require willingness and strategies to change. You will garner enough awareness that you can begin the process of asking yourself beforehand: "Does this behavior move me toward my goals?" "Am I acting in concert with my vision?" "Am I Hungry?"  "Is food the answer?"  How will I feel after?"  You CAN make choices and you CAN take control of your behaviors. It takes practice and the ability to be honest and accept accountability but at the same time be ok with not being perfect in your endeavor to make permanent lifestyle changes.

3. Get Support:  If you have struggled with your weight, you know that the issue is mired with lifelong habits and complex emotions. You don't have to go it alone. Hire a coach, enlist the help of a buddy and/or join a support group. Having a support system and a sounding board can get you through tough situations and help you stay of track.

In summary, there are three things you can start today to transform your body and transform you life: 1. Formulate Your Vision, 2. Start tracking and assessing your eating behavior and 3. Enlist some support.

For years we have been told the best way to lose weight and stay in shape is to do aerobic exercise. Although that’s great for your heart, current research shows that strength, balance and flexibility training may be the key to weight management and improving your quality of life.

The average American gains 30 pounds between the ages of 20 and 50. At the same time we lose 15 pounds of muscle, which means we end up with 45 more pounds of fat. Since muscle tissue is very metabolically active and fat is not, we end up burning fewer calories.  This, and many other signs of aging, are largely preventable with the right exercise program and a diet that include plenty of lean protein, fruits, vegetables and whole grains.

There are 4 components of a balanced exercise program:

Aerobic exercise, also referred to as cardio, strengthens your heart and lungs. I recommend you include 30 - 60 minutes of cardio at least 3 days per week.

In addition to cardio, my programs focus on the other 3, often overlooked, components of a well rounded fitness program

1. Strength training
2. Balance training
3. Flexibility

Why do strength training?

• Increases lean muscle mass
• Increases your metabolic rate, so you burn more calories all day long, evening while you’re sleeping
• Helps you lose weight and keep it off
• Strengthens your bones and your heart
• Makes everyday activities easier

Why do balance training?

Balance is the key to all functional movement and involves multiple neurologic pathways. It not only helps prevent injuries, it allows you to move more freely and steadily in daily activities and in sport and also keeps your mind sharp.

Flexibility is important in preventing injury and allowing you a greater range of motion so you can move more freely.

I recommend you do strength, balance and flexibility exercises 2-4 times per week. Having an active lifestyle and being fit does not require an hour in the gym every day.

Strength and balance training you can be divided into 2 or 3 shorter segments during the day. And remember a short work out is better than no work out at all.