Why You Need to Find What Motivates You

I did itWhat motivates you to eat healthy, to exercise or lose weight? It’s much more than wanting to “be healthy.” What does that even mean anyway? I’m pretty sure it means different things to each one of us.

There is a bigger reason on why you want to be fit and feel good. Is there someone you want to be around for? Then focus on what would happen if you weren’t there. Is someone you love not around? How does that make you feel. Connecting to those emotions are big motivating factors.

What are your reasons? How would you feel if you weren’t able to fulfill them? Who else are you effecting and what’s the outcome?

Answering these questions is one of the keys to achieving your goals. It’s hard to stay on track when you don’t have something tangible to work towards. Short term goals are great but when you achieve them you think now what? I reached my goal and it’s over. Old habits creep back in and good intentions get blown off.

Connecting to long-term goals keeps you on track. I want to be mobile when I’m a senior citizen. I watch my father-in-law struggle to take a walk and he tells me don’t get old. My heart goes out to him but I know it does not have to be that way. I have friends who are older than him who still run, take yoga, lift weights and kick box. They may not be as fast or as strong as they once were but they’re still out there and moving.

One of my clients doesn’t want to be sick and miss out on her grandchildren. Her mom didn’t get to meet her grandchildren and it bothers my client. She feels her kids missed out on a wonderful woman and she also missed having her mom’s love, support and guidance as she raises her children. Connecting to that emotion is what helps her stay on track.

We all have our own story, what’s yours? If you don’t want to write it publicly please feel free to send me an email, janinemchale@empoweredplate.com, I’d love to hear from you.

Do you need help staying on track? Having support is another powerful tool to help you reach your goals. Send me an email to set up a 20 minute strategy session to figure out what your top challenges are.



How to Get Away When You Can’t Take Possibly a Vacation

cropped-2006-01-31-19.58.071.jpgI had a few friends and clients upset because they just couldn’t swing a vacation and desperately wanted to get away. For others a spouse couldn’t get vacation or they had other demands that kept them local. I agree with the saying, “when you can’t possibly manage a vacation is exactly when you need it most.”

So what do you do when it’s not practical to leave town? Make your own vacation. You can do this a few ways. Pick a weekend and play tourist in your own town, make your home into a retreat, or swap homes with a friend who lives in a town that you like to play tourist in. You each get a free place to stay and a change of scenery.

Some ideas for playing tourist:

Pick a few places that you have been meaning to visit or that you enjoy and don’t get to regularly.

Take that class that you keep saying you’ll try. (it could be exercise, a lecture or painting some pottery – whatever makes you happy).

Schedule a spa treatment, even if it’s just a manicure. Let someone pamper you.

Try a new restaurant, the new in place or just go out for an ice cream.

Go to a park and have a picnic.

Go out for breakfast.

Some ideas for turning your home into a retreat:

Shut the phone off and unplug from media.

Stock up on at home spa treatments and give yourself some attention. Or you could schedule an in-home massage or a private yoga lesson.

Watch movies and eat popcorn.

Spend the day reading.

Stock up on healthy yummy foods or order in.

If you love to cook spend some time making a delicious meal. Set the table festively and have some good wine (or beverage of your choice) to compliment the meal.

Take a bath, bubbles, wine, and chocolate are fun options.

Often times we just need a change in our routine to feel refreshed. Some extra sleep and really good food go a long way to putting us in a good mood. It’s hard to be grumpy when you are well rested and well fed!

Do you have some other ideas? Please share, I’d love hear them!



I Hate the Advice Eat Less, Exercise More!

WeightLiftingThis week alone I’ve received at least 10 emails from different sources promising me the secret of losing the last 10 pounds. It kind of pisses me off, especially the ones that tell me I just need to eat less and exercise more. It makes me want to scream! How is that helpful?

One of the emails, however, did make sense to me. It focused on adding in strength training to boost your metabolism. In talking with clients and friends I notice that many women are not adding strength training into their workouts. There is a lot of cardio but not weight training.

Some believe they will get big muscles and not look feminine. Others just don’t know where to begin. I get that. The truth is you need testosterone to build large muscles and women simply don’t have enough on their own to get huge. Plus, how much time will you actually be spending on strength training? I don’t think you’re going to spend the amount of time a competitive bodybuilder is putting in on his training.

Strength training does stoke your metabolism and muscle takes up less room in the body than fat does. (Pet peeve – muscle does not weigh more than fat. A pound of feathers and a pound of rocks each still weighs a pound).  Plus muscle burns more calories than fat. So how cool is it that you are burning more calories without actually doing more work?

You just need to lift enough weight that you feel it, those last two reps in your set of 12 or 15 should be difficult. If you’re tossing the weights around, go heavier. If you’re struggling in the beginning go lighter.

Not sure how to start? I would either hire a trainer for a session or two or get a how to video. Jackie Warner makes some good solid videos, as does Jillian Michaels.  Be sure to watch the video before attempting the exercises and try to check your form as you perform them.

Want to be in better shape and eat healthier? Confused by all of the information out there and not sure which plan is best for you? Email me, janinemchale@empoweredplate.com, for a complimentary 20 minute strategy session where we will discuss your top 3 issues.

8 Healthy Options for Late Night Eating

chia_vanilla_puddingIt’s late night, you missed dinner, and you’re hungry. What the heck do you eat so you’re not feeling stuffed before going to bed? I’ve been asked this more than once in the past week. If you’re just a little hungry and it’s not a big deal just have some water and go to bed. You’ll wake up hungry and eat your morning meal. It’s not like missing one meal is going to do damage to you.

Too hungry to do that? This is not the time for greasy take out, tempting as that may be. Nor is it the time for a full-on meal. Your body needs to rest and repair itself at night; not digest dinner. Think lighter foods that the body processes easily. A salad, a clear broth based soup, a green smoothie or a half a turkey sandwich on whole grain bread are all good choices. Wait at least an hour before lying down to give yourself some time to process the food.

Are you just looking for a snack? I know cookies and milk are a popular choice but sugar can disrupt your sleep. You can make a chia pudding from unsweetened almond milk, chia seeds and spices for a nice night-time treat. Seasonal fruit is sweet and delicious. Cut up some strawberries and drizzle a little balsamic vinegar on them or dip into 1 Tbs of melted chocolate. Grill a peach or a plum and sprinkle cinnamon on it. All of these have less sugar and are tasty alternatives to your typical treat.

Simple Chia Pudding                                                                                                            (serves 2)

1 c unsweetened vanilla almond milk

3 Tbs chia seeds

2 Tbs pistachios

Cinnamon to taste

Pinch of cardamom

Stir ingredients together and let gel in fridge for one hour. Need it sweeter? Use a little stevia or 2 tsp pure maple syrup.