Dr. Cheryl’s Next 90-Day Challenge

Well, it’s on…my 4th Body by Vi 90-Day Challenge!  In 2011 I accepted my first 90-Day challenge.  Although I was 58, I finally found the desire to do something for me.  My 1st challenge was to deal with the body fat and weight.  I have dropped 4 jean sizes (now that is losing fat!) and went from a size 14 to size 6 (at age 58!).  My 2nd challenge was to build muscle mass (muscles that were visible to others and not just my imagination!)  By the end of this challenge, anyone could see my muscles and I had tripled the weight of the weights I was lifting at the gym!  My 3rd challenge was to improve balance.  At that point I could only stand on one foot with support and one-legged poses just didn’t happen.  I can now do them and I can feel myself getting stronger and more balanced in many areas of my life.

As I contemplated my new Challenge – starting January 1, 2012 – - -what was next? I wanted it to be a D.R.E.A.M.: a Daring, Riveting Experience Awaiting Me!

• Daring . . .captivating my heart (not a should that would fade away or bore me), risky and require courage and boldness. No wimpy dream for me!
• Rivet my attention . . wanted it to hold my attention firm and get so connected to me it would HOLD on and become part of me
• Experiences – - I wanted it to require daily action and create new experiences I would relish.
• Awaiting Me – - – It would be 90 days and require me and a community to support me.

What meets those requirements . . .? Check out my video below to see what I’m doing . . .  It’s ON!!

Dr. Cheryl's Next 90 Day Challenge

Why Bother to Get Healthy?

I love John Maxwell’s wisdom when he says, “You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” Our daily routine is so regular we don’t have to even think about it. Yet that routine is powerful!

We can change our daily routine quickly or slowly or never. Remember the first time you touched a hot stove? Changing that activity was instant! Some of our other routines are such a part of us we aren’t even aware of them nor do we quickly change them.

For example, we all know we ‘should’ eat more vegetables (especially the green ones). We all know that we ‘should’ exercise. Yet our ‘routine’ is too busy to make those adjustments.

Interesting, ‘should’ is defined as an obligation which is a form of debt. Shoulds don’t motivate us they just cause us to feel guilty for not doing something. They actually drain us of energy – - so skip the shoulds!

On the other hand, when we understand ‘why’ we want to create something, we have all the energy in the world. When we want to go see a friend, we figure out how to make it happen. When we want to go to a party, we find a way. What we want we create. How can we apply this process to our health?

I remember being in the clinic and watching ‘older’ women struggle to walk, hunched over and triceps swinging in the breeze (not much breeze still a lot of swing!). I looked at myself and knew I was headed in that direction! I had already shrunk an inch, did the triceps swing daily and didn’t have much balance. I could see my future in each one of those older women.

I made a decision to change that picture. It took time, but whenever I thought about not being active, I remembered those women. They reminded me WHY I want to be healthy and fit. It is not a ‘should’ that drives me to the gym, to the produce section of the grocery store – - it is a heart-felt desire to be fit and enjoy life fully!

Today, eight years later I rarely think of those women. Today, I think about which shake I’m going to make, which classes /exercise routines sounds the best (I usually do two!) and which veggies go with my protein for dinner. I enjoy my life and I’m free to be a positive role model to others.

Which model are you – - a positive role model or a ‘negative’ role model? You are one or the other! Join me at www.lifestyleforhealth.com and let’s do this together!

Viola – Balance!

One of my 90 Day Challenges has been to be able to balance on one leg for my yoga poses. I realize that the average person easily stands on one foot any time they want to. For me, that has been a skill I’ve never had. Consequently, walking on sandy beaches, hiking on loose gravel and going up and down stairs has been a challenge.

Instead of feeling stupid, I decided to ‘take on the challenge’ and conquer this weakness. I’m so thankful for my personal trainers, Susan Iverson and Beth Gannon, and the great instructors at the YMCA who do great Pilates and yoga classes. I’ve especially enjoyed Rusiana, Dawn and Susan at the Y. Great instructors, coaches and trainers can help so much when you are in the midst of a Challenge (literally and figuratively!).

I found I was constantly saying to myself “I can’t balance!” What we say to ourselves is what we create. I’m certainly a living example of that. I began to change how I talked about my balance.

After about 60 days of being on this Challenge, I was in Canada doing a seminar. I was talking about my 90 Day Challenge on balance and I went to demonstrate how I couldn’t stand on one foot . . . only I DID stand on one foot for over 6 seconds! I thought it was a fluke, so I did it again and I again I stood on one foot for over 6 seconds! Stunned, I was trying to figure out what had changed. What had changed was my self-talk.

This last 90 Day Challenge has taught me that living life fully requires balance as we pursue goals. I’m learning to ‘live in the present’, relax, breathe (a biggie!), trust, smile (another big deal) and do the ‘one thing’ I can do right now. My energy is focused on being present right now and doing the one thing I can do, peacefully, freely and with the belief that I can. . . . . viola! Balance on one foot and in the rest of my life!

If you want to learn how to have more balance, create more fitness, check out these great trainers at the Monument YMCA. Check out my 90 Day Challenge at www.lifestyleforhealth.com

As the new year approaches, instead of setting a New Year’s resolution that is gone in 2 weeks, set a 90 Day Challenge, join a community to support you and be in a very different place come March, 2012!!!

How Much Sugar is in Your Life?

Is it possible that a seemingly simple little ingredient called ‘sugar’ could be less than sweet in its effect on our bodies? The debate over the innocence vs. toxicity of sugar has gone on for years.

Let’s first of all define ‘sugar’ as both sucrose (beet and cane sugar, white or brown) and high-fructose corn syrup. In the 1980s sugar was becoming known as toxic and high fructose corn syrup was filling up our sodas and processed foods. Now the trend is reversing back to sugar and companies are marketing ‘no high fructose corn syrup’.

Marketing aside, the two sweeteners are effectively identical in their biological effects and damage to the bodies. Neither sweetener comes with any protein, vitamins, minerals, antioxidants or fiber, so they either displace nutritious elements in our diet or they are eaten over and above nutrition – - – key reason for weight gain!

The average adult consumes nearly a half cup of sugar each day (22 teaspoons)! The average teen consumes over ¾ cup of sugar each day (34 teaspoons)! That is a lot of sugar!

Some research is showing that as little as one tablespoon of sugar can lower immune function. Clearly ½ – ¾ cup of sugar each day is not leading us to health or fitness. As the holidays bring even more sugar into our diet, is it any wonder that many people are sick in January?

What are your options? I’m finding I can make many of my favorite ‘treats’ without sugar. I’m using our Vi Shake mix to make muffins, cupcakes, “Reece’s peanut butter balls”, apple pie and more. These treats are sugar-free, high fiber, high protein and just taste delicious.

For other recipes, go to www.lifestyleforhealth.com/virecipes and scroll down to check out our favorite Vi recipes!

Here is a simple Lemon Poppy Seed Muffin — – try it and see how tasty it is. Then, let your imagination run wild and make a new flavor each day. Two muffins equal one shake and one meal. Easy nutrition during busy days!

Lemon Poppy Seed Muffins

2 c. Vi Shake, dry mix

1 c. milk (almond or skim)

1 ½ tsp baking powder

1 TBL melted coconut oil or olive oil

1-2 tsp lemon flavoring

1 TBL poppy seeds

Mix well. Pour into lined cupcake pan. (makes 10-12). Bake at 350 Degrees for 15 – 20 minutes or until done. Delicious!!!

Wrapping up Gifts on a Budget

Years ago, Forest and I experience a rough time with our finances. The three of us were living on $850/month from unemployment. That Christmas, I wanted to thank the people who had helped us.

I mentioned this idea to Forest and he casually said sure, until I gave him ‘my list!’ On that list were 300 names! “300 people” – he exploded! “We don’t even know 300 people!” I started going through the people (and of course their kids) and we did in fact know that many people.

He said we don’t have any extra money – - remember?? I decided to figure out a way to thank all of these people. A couple asked me to make a wedding dress for their daughter and she paid me $300. Now, how could I make gifts for 300 people on $300?

I happened to see a picture of a gift bag from simple brown paper sacks in a magazine. My creative mind pictured gorgeous bags. As a result of that simple idea, I did in fact give 300 gifts for less than $300 that year.

We had a lot of ‘gift bags’ to make and I finally asked Forest to help with 30. If you know Forest, you know he waited until the last minute. One evening we had about 10 friends over for a dinner (to receive their gifts). After dinner, Forest was in charge of entertainment. Guess what he did?

Yes, he got everyone into a circle, handed out paper bags and the 12 of us each made 3 gift bags (he wanted to give me ‘extra’!). Of course, I was upset he hadn’t done it on his own. He was smiling from ear to ear that he had figured out how to meet his commitment and have fun in the process. How typical of us! I’m so thankful I’m learning how to be more like him and have more fun!

The biggest gift I received that Christmas was realizing that giving is not defined by the amount of money in my checkbook or cash in my wallet – - – it is defined by the appreciation in my heart. I also learned I can get up tight or laugh along the way as I give. Whatever the occasion – - you can give and bless others if you choose to. Just let your heart lead the way.

This idea went on to be featured on television and in a book. I have also done a YouTube video showing you how to make simple, yet beautiful gift bags from simple brown paper bags. (Visit  www.lifestyleforhealth.com/giftbags.)

A Mother’s Dream Come True

Our daughter, Anna, has struggled with a sugar addiction since the age of six. As a naturopathic doctor, it has been very hard to watch her struggle, realizing that all of my input only made the problem worse.

What does a parent do when they see their child struggle with something that they actually have experience overcoming? First thing I did was pray for some wisdom. Over the years, I realized that she needed me to love her right where she was instead of trying to make her into somebody else.

Anna Townsley - before and after!

Last year a gift came into our life called the 90 Day Challenge. I was slightly, or should I say extremely resistant, as I didn’t think a meal replacement drink would do any of us any good. I’m so thankful I got over my resistance!!

We all started on our 90 Day Challenge. Over time, Anna had a big result – - the physical craving for sugar was gone. This was huge for her. She saw her weight drop (a life-long challenge), muscle build and her whole shape change.

The last 90 Day Challenge she decided (on her own) to fast from all sugar and starchy foods. 45 days into her challenge came the big test! She had just moved out on her own. She had no Internet connection (meaning no Facebook or email access), no cable, her dog was at our house, no friends (her roommates had not yet moved in) and it was raining. If ever there was a time to get a gallon of ice cream, this was it!

As she pondered her choices, she decided she wasn’t going to blow 45 days and the whole challenge for that ice cream. She had become stronger than the old addiction and she stood her ground!

Today, she can say ‘no’ to all of the sweets her roommates have lying around. She said no to holiday treats and decided to just skip the normal holiday sugar that caused her to stumble for 20 years!

At 25, Anna has become strong, beautiful, healthy and free of an addiction that could have killed her or certainly limited her life. As a mother, I’m forever thankful for the 90 Day Challenge in her life!

Are you addicted to sugar? Is it time for you to have a breakthrough? Check out Anna’s pictures and transformation at www.lifestyleforhealth.com.

Happy Holidays!

For the average person, the holidays will add 8-10 pounds of extra weight to their body! Since I don’t plan to gain any weight, someone will be gaining 16-20 pounds – - is that you?

Why the weight gain? Well that seems pretty obvious when you think of the food, stress and skipped meals. Yet, how can we enjoy the holidays if we don’t indulge at each party and activity?

A friend gave interesting perspective the other day. She said, “the holiday foods will be always be here, I can choose to create a different pattern so that the foods aren’t with me come January.” Coming from a former ‘sugar-holic’ that is profound!

What are some options to prevent that excess baggage on your belly, hips or thighs?

1. Eat breakfast!

Nothing impacts blood sugar imbalances more than skipped breakfast or eating a meal of carbs and sugar (i.e., cold cereal, bagel or pastry). Eating breakfast is the first step and then make sure that the breakfast has protein. My favorite is a delicious protein shake (hot or cold) and my favorite is the Body by Vi shake (check it out at www.lifestyleforhealth.com/challenge).

2. Eat Snacks

Eating every 3 hours will help stabilize blood sugar. Don’t skip meals and snacks to ‘save up’ for that big meal at night. That is putting blood sugar imbalances on steroids and will guarantee over-eating and weight gain.

Plan and have snacks with you for mid-morning and mid-afternoon. My favorites include protein (i.e., muffins from the Vi Shake, cottage cheese, 6-10 pecans/ almonds, hard cooked eggs, guacamole and veggies, etc.). Making sure I have plenty of muffins made ahead helps a lot as that is high protein and fiber and fills me up but not out. My favorite is of course chocolate! (www.lifestyleforhealth.com/recipes)

3. Avoid Insulin Impacting Foods

During the holidays, or any time you want stable blood sugar, avoid the ‘whites.’ White flour, white sugar, white rice and any food with those as the base can add to belly fat. Vote for clean protein sources, lots of veggies, a small amount of fruit and some grains such as quinoa and wild rice.

I’ve put extra recipes on our website to give you ideas and encouragement, that this holiday season you can lose weight, enjoy the holidays and save some money! Happy Holidays and Merry Christmas!!

Image: www.cedarviewgifts.com

What is a 90 Day Challenge

You have heard me mention a 90 Day Challenge before. What exactly is a 90 Day Challenge?

A Challenge is an opportunity for you to transform something in your life that matters to you. It might be a physical transformation (weight loss, build muscle, reduce biological age), fitness goal (run a 5K, lift more weight, do Pilates, hike or cross country ski), financial freedom (debt elimination, better transportation, increased income) – - – -something that matters to you.

It does no good to create a 90 Day Challenge if the outcome doesn’t matter to you. A ‘should’ will only frustrate you and cause you to fail, as your ‘heart’ won’t be in it. Take the time to identify what matters to you!

In addition to the desired outcome, it is essential that you have a community to support you. Research proves that our community impacts our health and finances more than our genetics or bank account.

Fit people hang out with fit people. Overweight people hang out with overweight people. It is true that ‘birds of a feather flock together.’ Check out the people you spend the most time with. Will they support you in your challenge outcome, or will they be part of the problem?

We have surrounded ourselves with people who support our challenge and we in turn support many people around the country in their challenge. Do you need some support in your challenge, than give us a call! (719-487-3171)

Commit yourself to your challenge for 90 days! When we decide to break out of our comfort zone, than we need time to make that transformation. If I had given up on my first challenge after the first month, I would have missed out on losing 4 jean sizes, building muscle and reducing my biological age to 48 (I’m 58!). Invest for the full 90 days!

Last but not least, get the tools to help you succeed. The Body by Vi 90 Day Challenge gives you the tools to ensure successfully hitting your weight loss and fitness goals.

Give yourself the best gift ever – - a 90 Day Challenge – - – enjoy the holidays and fit into your skinny jeans! No time like the present to enjoy a present that will give you the best life ever!!!

Contact Dr. Cheryl or Forest at 719-487-3171 or check out Dr. Cheryl’s transformation at www.lifestyleforhealth.com!

Relaxing Tight Shoulders

Tight shoulders are considered the ‘universal stress point’ in nutrition. It can get to the point where a person can’t easily raise their arms above their head. Many people think that is normal and miss out on getting range of motion restored.

Here are several tips we have found work for Forest and many of the patients I’ve had in the clinic.

Omega 3s

Few people realize that tight shoulders and ribs are due to a nutritional deficiency of Omega 3s (the good fats – flax and fish oils). In addition, to tight shoulders, people with this deficiency often have a history of canker sores, muscle weakness, dry skin, loss of hair and find themselves to be slow morning starters. Does any of that sound familiar?

Recommendation: The quickest way to restore your Omega 3 supply is through a daily intake of flax or fish oil. My favorite is Barlean’s Omega Swirl. It tastes delicious, is easy to digest and much more bio-available for the body. You can find it in your local health food store or on our website at www.lifestyleforhealth.com/swirl.

Exercise

Many exercises focus on the shoulders. One of the easiest ones you can do simply requires a ‘corner’ – in your shower, a hallway, etc. Find a corner, place your palms shoulder-height on the walls, feet about 3-feet from the corner. Now do a simple pressing towards the corner as if you were doing a push-up. This stretches the chest open, moves the shoulder blades together and helps open up the shoulders. This is a great way to relax after doing a lot of computer work or sitting.

Muscle Activation Therapy (MAT)

We had the privilege of meeting a local specialist, Brad Carlson, who works with professional athletes and normal people like us! (You can connect with Brad at 719-338-2100 or his website www.activeedgemat.com.)

Forest had had a tight right shoulder for 26+ years. He saw Brad for one appointment and had a release of shoulder motion that allowed him to easily reach his arm above his head. Forest had done a lot of other work, takes Omega 3s, exercises, but couldn’t restore full range of motion. Sometimes it is finding just the right resource that your body needs to get the next level of results.

One of the joys of pursuing health is that when you are ready for another breakthrough, the options show up. We see that on a regular basis and are enjoying more health and fitness than ever before. Join us on our next 90 Day Challenge by checking us out at www.lifestyleforhealth.com/challenge!

Take a Splash!

It is estimated that 80% of Americans are dehydrated – - dried out! Your body is 70% water and it is critical for proper health. We can live longer without food than we can without water. The only thing more important is oxygen.

Why are we dehydrated? It‘s simple – - we don’t drink enough water! Coffee, juice, soda, beer and tea are not water – in fact they are even spelled differently!

What Does Water Do?

Water helps the body detoxify, energize, build muscle, ease joint pain, and increase immunity. Adequate water consumption also helps in weight loss.

Often when people think they are ‘hungry’ they are often thirsty. Try drinking water the next time you are ‘hungry’ and see what you notice. Drinking between meals is far better than gulping large amounts of liquids during meals.

How Much is Enough?

Drinking half of your body weight in ounces of water can support all of the above functions (ex: if you weigh 150#, drink 75 ounces). To help ensure I get adequate water each day, I have a 24 ounce water bottle that I make sure I fill three times each day and consume. Now, I don’t have to count ounces, I just count to three – much easier!

Do not wait until you are thirsty to drink water. Start your day with water (some lemon added to it is nice). Then, begin drinking throughout the day with your handy water bottle.

Not all water is the same. I do recommend filtered water whenever possible. There are several options for this. If you choose to do distilled water, be sure to add minerals back into your diet/supplement routine.

The more alkaline your water is, the better. By law, it should be a pH of 7. The more alkaline (higher number), the better it is for you. We personally use the Santevia Water System, which you can find online, as it helps to alkalinize.

In addition to your drinking water, consider your shower. More contaminants get into the body through bathing/shower water than as a beverage. Local health food stores have shower filters that are affordable and easy to install.

It’s time – - go get a drink of pure water and know you are helping your brain, your body and your weight loss! Join us at www.lifestyleforhealth.com for more ideas to build your health and fitness!

Image: digitalart / FreeDigitalPhotos.net
Image: Stuart Miles / FreeDigitalPhotos.net