Month: October 2013

When I meet with people as a wellness coach or personal trainer, among the things people discuss most is their eating habits. So many people have had a strained relationship with food for most of their lives. We find comfort in food from the day we are born; we are rewarded with treats as children; as teenagers many people develop body image issues and start to “diet” or starve themselves- or on the other end of the spectrum, teenagers gorge themselves on chips, soda, pizza and hotdogs. As adults we learn to count calories- feeling guilt or a “price” associated with every meal, or we eat for emotional reasons, or add high-calorie alcohol to our daily menu to relax after a long day of work. We associate our social life with going out and eating and drinking with our friends (this is probably my biggest struggle with food relationships).
I think how we think about food and the language that we use is important. When people ask about their food, I always say that I cannot prescribe them any specific “diet” and I don’t like the connotation of the word diet anyway. What I can tell people is that I believe in eating from a nutrition mindset. Ask yourself, “What does my body need?” A drug addict can stop using drugs to fight their addiction. A food addict cannot stop eating food. Food is our fuel and giving our bodies what they need is just as important as not putting garbage and excessive calories into them. Although I think logging meals can be a good idea when starting a new meal plan, to help a person be more mindful of what they are consuming, I think having to count every calorie that we consume is not something that is a sustainable habit. I also think that it is OK to enjoy food without attaching guilt to it.
Some tips:
• Eat for nutrition: Make sure you are getting enough lean protein, complex carbohydrates and healthy fats. Include enough vitamins and minerals in your food by eating a wide variety of foods, especially green vegetables.
• Continue to enjoy food. Your favorite foods can be prepared so that they are healthier.
• Give yourself a treat day. Unless you are training for a specific event that involves your pant size, I think you need to have a day where you allow yourself to relax and have food you enjoy, even if it may not be something that should be included daily in a healthy meal plan.
• Think about your relationship with food. (“When Food is Love” is a book that was just recommended to me today).
• Continue to enjoy food. Your favorite foods can be prepared so that they are healthier. Find ways to add nutritional value to what you already like.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

76-82% of people who being an exercise program will drop out in the first six months. 75-80% who begin a diet will stop. There is no trainer, no program, no person outside of yourself that can make you change. As a trainer, teacher and coach, I can offer information, resources and support, but the only way that people see lasting change is by finding the internal reasons that they want to evolve.
Most everyone wants to feel better, or look better, be healthier, or happier on some level, but unless they can find a benefit that outweighs a cost or reward (including instant pleasure, a lack of motivation to get up and move, the desire to take a nap, the taste of chocolate cake, giving up a tv show, socializing with friends that goes along with certain habits, etc.), their rate of success is fleeting.

The best advice I can usually give people is to sit down and write out what you want your life to look like, whether it is health, wealth, happiness, or physical appearance. Then write down the “why” you want that. Really envision what your ideal situation would be. Then write down what would need to happen for you to have your ideal.
That’s where hiring a trainer, or enlisting support comes in. Once you are ready to change, a trainer, or a friend, a coach or whomever you have available can help you identify ways to be successful. What’s your motivation?

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

This is my upcoming birthday week. Each year, I set new goals for the next year, or a future time period of my life. When I turned 40, two years ago, I set new goals for my next “chapter” in my life. One goal was to compete in a master’s figure show (over 40 in most federations), so last November, I headed to Fitness America in Las Vegas and competed in Figure Classic (that federation’s class for my age group). I wanted to write a weekly column about wellness (check) and am lucky enough to write for several different venues. I also set the goal to write a book. So, to follow that path, I attended a writer’s workshop a few months back and now get to write a book proposal for a well-known publisher (due in a couple weeks!) which I am in the process of (and occasionally the procrastination of) completing. I also set goals for my personal life, and my professional life -going back to corporate wellness programming, which is what I am fortunate to get to do and to do more one-on-one training with individuals. I can truly say I am in the midst of really living my vocation and my passion. I have a great family both in my house, and back in Wisconsin and surrounding areas. I get to have really amazing, inspirational people in my life, my son, my brothers, the love of my life and his daughter, my mother and my boyfriend’s mother (although they may not realize my respect and admiration since I am not a very “mushy” person about all that) and my niece and nephews and many of my fabulous friends who I am always connected with- even when I don’t see them for a long time. They all influence my life in their own ways.

I am inspired every day by the people that I get to work with, both as coworkers and as clients. I see people overcome obstacles every day. I see leadership in action in so many ways. I get to be amazed by people who decide to make positive changes in their lives and see them take action to better themselves. I am touched by people who struggle with different challenges or addictions and am always proud to watch them keep trying, even when it may take a lifetime of “one-more-time”. The people who I know in the community that do charitable work, whether it is the people who raise money to fight domestic abuse, battle cancer, empower young girls, mentor young men, help the homeless or the underserved in our community. Or the people who work for companies support the causes. There are just too many to name.

I want to thank everyone who is an inspiration to me, who help me to grow, teach me new things (even those who teach me patience), those who give me opportunities to help others and who help me to reach my goals. For me, this is my “new year” and I look forward to another great year of getting to know people’s stories and to learn from them. Our lives are definitely a journey and we always continue to grow until we reach our final destination. I’d love to hear your story and what inspires you. I can be reached at: [email protected].

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

You may know that October is breast cancer awareness month. Many places that you look you’ll see people wearing pink in honor of those they love who have passed away from cancer, or survived the dangerous disease. Others wear pink ribbons as a reminder to get your breast exam or in support of raising money for research to fight. Many survivors wear pink to celebrate life.
Ironically, I just arrived back from the hospital after receiving a diagnostic exam and sonogram. I went for my annual mammogram, where they do a screening and was called back for more review. I try to be a good example and practice what I preach, so I made my follow up appointment right after my doctor’s office called with my initial results.
First, it’s important to get your annual exam. If you have insurance, most likely they cover the cost for preventative care. If they do not, find out what the out of pocket cost is. Many places are offering special rates, such as the place I went today has a $50 mammogram for all of October (for a screening exam, not a diagnostic exam). Public health facilities, such as Helping Hands in Rockwall and other community clinics offer low income women exams at no cost to them. Go, get it done. It’s an easy test.
Second, follow up and don’t panic if you have to go back in. Breasts are lumpy… fat and tissue change, especially as we get older and are the age (40 & over) that it is recommended to get yearly exams. Many women will have to go in and get a follow up diagnostic exam. Don’t worry, it’s very common. I’m happy to say my results were good and I was sent home with peace of mind for everyone who cares about me and knew I was going to the doctor.
Third, make sure to do home exams every month no matter what your age. Get to know what normal feels like and make sure to report any changes or pain that you notice to your doctor- don’t wait for your annual exam if you find something that doesn’t feel right.
Finally, PREVENTION is so important. Take your vitamins, eat clean, nutritious food. Get lots of antioxidants and green vegetables, flax seed, and other “super” foods. Stay active, avoid chemicals (processed foods and drinks, smoke, other environmental toxins), drink alcohol in moderation if at all. If you have a family history of breast cancer, many insurance plans cover genetic testing if you are high risk. And while I think that Angelina Jolie having a preventative double mastectomy is an extreme solution, it very well may have saved her life.
Do your research and learn more. I’m attaching a link to a good article from the Mayo Clinic with more tips to prevent breast cancer. http://www.mayoclinic.com/health/breast-cancer-prevention/WO00091

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].