What’s Your “One More”?

By Debi Silber, MS, RD, WHC The Mojo Coach®

So often we set goals for ourselves and look forward to the feeling of success when those goals are achieved. We set the bar high and look forward to the day we can celebrate our accomplishment and for pushing ourselves to a new level of personal or professional achievement. Maybe our goal is to lose 20 pounds, regain our health, improve our business, our financial status or reconnect with loved ones. Regardless of the goal we set, here’s what often happens…
While these goals can inspire us to be, do and have more, we’re often left with a keen sense of disappointment if we fail to achieve them. We feel frustrated, upset, and angry with ourselves as we identify a failure to reach the goal we set as somehow failing ourselves. We may assume that failing to achieve the goal means we’re not capable of change. So often, we also respond to these setbacks by giving in, giving up and staying exactly where we are. So, here’s a thought…
What if instead of setting those lofty goals and only enjoying the feeling of success when we achieve them, what if we took a look at the different areas of our lives we wanted to improve upon and considered another approach. For example, let’s say we want to lose weight, improve our relationships, regain our health, enhance our image or develop a better business, etc.
Then, once we’ve identified what it is we’d like to change, what if we simply committed ourselves to implementing, taking on, doing or trying just one more…
For example, what if you committed to reading just one more page of that inspirational book you picked up. Then, day after day, you simply implemented the “One More Principle” when it came to reading. Can you imagine the feeling of success you’d have over time when eventually you managed to finish the entire book? What if somewhere within that one extra page you read, you were struck by exactly the right words you needed to read at the time? What if that extra page led to a new idea, a new way of thinking, feeling, acting, believing or behaving?
Reading just one more page of a book isn’t a huge commitment but over time, the impact would be profound and the sense of accomplishment would increase your confidence and eagerness to keep moving forward. As far as your health is concerned: What if you committed to eating just one more healthy meal each week. Over the course of a year, that’s an additional 52 healthy meals you’d be eating in exchange for 52 unhealthy meals you would have had, had you not implemented the “One More Principle.” Eating just one extra healthy meal each week (given that we have at least 3 to choose from each day) doesn’t seem like a big deal but exchanging 52 unhealthy meals for 52 healthy ones may just be the thing that gets you to commit to a new way of living.
Maybe that one change leads you to lowering your blood pressure, cholesterol level or getting off of a medication. Maybe that one change reduces your incidence of digestive issues or helps get you back to a comfortable weight and size. Maybe that one change boosts your confidence and inspires to do or try something you were uncomfortable with in the past.
What if this new level of wellness inspires you to then seek out new ways to feel better as you notice an improvement in your mood, level of energy and overall well being? You may notice you’re sleeping better, laughing more and being more productive each day. All of this coming from the idea of simply adding one more…
What if you committed to doing one more minute while doing your usual cardio workout? For example, you’re on your treadmill or going for a walk outside and you simply committed to adding one more minute to your routine. What if that one minute you added was the one minute you needed to come up with a solution to a problem that’s been sitting on the “back burner” of your mind? What if in that minute, you had that brilliant idea or came to a new conclusion about a decision you’ve been putting off?
As far as your relationships are concerned: What if you spent one more minute of focused attention on those you love? Could that extra minute be the one where the dearest people to you feel more loved, valued and appreciated? Could that minute have been the difference where your partner or child opened up about something they’ve been meaning or trying to say and finally felt comfortable enough to share with you? If so, can you imagine the impact adding one minute of focused attention would have in your relationship with your partner, with your kids or with your friends?
As far as your business is concerned; What if you made one more call to get the word out about what you do, took one more minute to speak with your key staff members or spent one more minute showing your clients/customers/patients/students how much you appreciate them? What if in that minute, you learned just what your team needed, cleared up a misunderstanding with a prospect or found out what it is that encourages someone to want to work with you? One minute isn’t a deal but when it leads to a happier staff, better communication and more satisfied clients, it sure is.
What if you took one more minute to appreciate all that you have, all of the blessings you’ve been given and all of the opportunities that have come your way? What if you took one more minute to show your gratitude for the kindness of another person, for the health you’ve been given, for the laughs you shared with another and for beauty that surrounds you? It’s those seemingly insignificant little bits of extra effort, focus, time and attention that over time yield big results. So with this in mind, what’s your “one more?”
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.

Ten Tips to Reduce Workplace Stress

By Debi Silber, MS, RD, WHC The Mojo Coach®

Workplace stress contributes to so many health issues including aging, weight gain, illness and disease. Feeling stressed during your workday? Here are a few simple tips to help you stress…less.
1. Learn how to say “no”. When you’re already overextended, taking on additional tasks will only create more stress and anxiety. Stop piling onto your full workload by learning how to say “no.”
2. Make your workspace work for you. Personalize your workspace with things that calm and soothe you. That could mean pictures of loved ones or photos of serene settings, something calming on your desk or even music playing softly around you. You can also download apps with sounds like waterfalls, birds, rain, wind or whichever sounds give you a sense of peace and serenity.
3. Keep things in perspective. Sure you have projects to finish and deadlines to meet but stress is tied to many diseases and is a main reason for many emergency room visits. Is what you’re getting stressed over worth losing your health?
4. De-­‐clutter and organize your workspace. Make the decision to keep, file or toss then organize everything left within in your space so things are easy to find. Clutter creates stress by vying for your attention so de-­‐clutter your space to de-­‐clutter your mind.
5. Improve your productivity. Take note of how you’re scheduling your workday and what you’re spending your time on. For many people, delegating certain times to check email, make phone calls, schedule breaks or work on specific tasks is a great way to get more done with less stress.
6. Be realistic. Go for progress, not perfection because trying to be perfect is a perfect recipe for stress. Of course you want to do a good job but take the pressure off by learning what’s good enough in order to keep your stress in check.
7. Steer clear of “energy vampires.” We all know them. They’re the people who drain you of your time, energy and motivation…if you let them. They also increase your stress. By spending time with those who are positive, uplifting, fun and inspiring you’ll reduce your stress while being encouraged to be, do and have more.
8. Exercise. Burn off some steam by taking regular breaks to move and stretch throughout your day. Exercising before your workday can set the tone for a productive, energetic day while exercising after your workday can help reduce your stress before you come home. No matter when you exercise, working out regularly is a great stress reducer, encourages more restful sleep, reduces your risk for stress related conditions and disease in addition to having so many other physical, mental and emotional benefits.
9. Take an objective look at your job/career. Stress is often a result of dissatisfaction and a lack of joy. Are you enjoying your work? Does it bring you satisfaction and fulfillment or is it only a means to a paycheck? Maybe it’s time to change your responsibilities, take on a new challenge or possibly a new career. Work doesn’t feel like work when you’re doing something you love so take a look to see how you’re feeling about how you spend your day.
10. Have more fun. Being responsible doesn’t mean you can’t have fun. Lighten up and laugh more by being mindful of who and what you’re allowing into your life. Negative people, programs and information increase anxiety, stress and fear while positive influences strengthen your immune system and make life more enjoyable. Be strict about the messages you allow yourself to see, hear and absorb.
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.

Fit Body = Fit Mind

By Debi Silber, MS, RD, WHC The Mojo Coach®

We all know the physical and physiological benefits of regular exercise-­‐reducing our risk for disease, creating a lean, fit, toned body, improving our quality of sleep, greater energy, vitality and so much more. However, working with hundreds of clients for twenty years, I’ve seen time and time again another incredible yet often overlooked benefit from regular and consistent exercise…the link between a strong body and a strong mind.
Here are just a few of the ways this link occurs:
• Regular exercise gives us a sense of control. When so many things are out of our control, we can become anxious, agitated, stressed and uncomfortable. Exercise is something within our control in the way we exercise, the level of intensity we put in, how often we exercise and the results we receive. Gaining control in certain areas of our life reduces anxiety while giving us a greater sense of order and routine. This creates the sense that we’re living proactively, where we’re creating the life we want vs. living reactively where we’re reacting to life happening to us.
• Exercise gives an increased ability to focus and concentrate. Because exercise encourages more restful sleep and clarity, we wake up sharper, refreshed and energized vs. fatigued and lethargic. Those are qualities that give us an edge and advantage in business as well as life. We have better retention; getting more from what we read, hear or see. We’re also able to react more quickly whether it’s an immediate business decision that needs to be made or a life threatening response that needs to be acted on. Through regular exercise, our reflexes are quicker and sharper.
• Exercise impacts the way we carry ourselves. Through regular activity, our posture improves, we hold ourselves straighter and with more confidence. This increased
confidence impacts the way we move, our body language even our stride. How does this translate? To others we’re seen as being more competent, confident, successful and trustworthy.
• Our image. The better we feel, the more interest we often have in conveying that healthy image through the way we dress, speak and move. With an improved image, we may want to dress better and take better care of ourselves physically/mentally/emotionally/spiritually while giving ourselves the self-­‐care we need to nourish our body and mind.
• Self-­‐love. The more we love ourselves, the greater capacity we have to love others. Giving ourselves the gift of fitness shows ourselves we’re worth the time and effort it takes to achieve a healthy and fit body and the result of our self-­‐love benefits all within our care and reach.
• The qualities we have. When we exercise regularly, it demonstrates qualities such as consistency, persistence, commitment and dedication. How does this help us in business? When someone looks to do business with someone and they see that they have these qualities when it comes to fitness and health, they may subconsciously assume that they have those same qualities when it comes to doing business as well. Wouldn’t you want to work with someone who feels a strong sense of dedication and commitment when they’re doing work or are in partnership with you?
• Less stressed. This happens in a few ways. One is through the rhythmic movement of aerobic activity (ex: walking, running, etc.) Thoughts that have been sitting on the back burner have an opportunity to be brought to the surface and thought through, similarly to one of the many benefits of meditation. A reduction in stress also happens through high intensity physical activity (ex: interval training, bootcamp classes, kickboxing, etc.). High intensity activity or punching/kicking like the kind in a kickboxing class can let out all the steam from a frustrating day.
• Confidence. When we show ourselves that we’re committed to taking care of our bodies, it increases our confidence. This improved confidence may be just what we need to feel confident enough to try something else out of our comfort zone whether that means seeking out new relationships or exploring other personal or professional opportunities.
• Improving our quality of life. As we age, daily activities we take for granted now become more difficult if we fail to preserve our strength and health. Things like walking, taking the stairs, carrying packages, tying our shoes and even getting out of bed require muscular strength and flexibility. Preserving our independence, dignity and pride can often be achieved by preserving our strength.
• A healthy way to self-­‐medicate. Exercise floods the body with “feel good” chemicals and endorphins. This is the same feeling that non-­‐exercisers may try to achieve through other self-­‐soothing and self-­‐medicating behaviors like overeating, compulsive shopping, drinking, smoking, taking drugs or getting involved in reckless behavior.
• A healthier perspective and improved emotional outlook. Because of the mental and emotional benefits of regular and consistent activity, a healthier and more positive perspective and emotional outlook typically emerges. Just try to be as angry or upset about a situation after a rigorous exercise session or a beautiful jog on a gorgeous running path. It’s impossible!
• Greater emotional strength and a way to reduce symptoms of depression. Because of the power of exercise from the endorphin boost to the improved confidence, greater sense of control and so much more, exercise can help to combat and alleviate symptoms of depression. In fact, studies are showing that many health professionals including those in the fields of mental health who have incorporated exercise into their work with depressed patients have reported positive results.
• Exercise makes us feel good. After all, isn’t that what we’re after?
Over the years, I’ve worked with so many people who wanted to improve their physical strength so they can gain the “mental muscle” needed to come back after a crisis, illness, tragedy or trauma. Whether recovering from a disease, choosing a new professional path, getting back in the game after a divorce or bouncing back from a setback, I’ve seen countless times how a strong body leads to a strong mind…and how exercise is one of the most powerful means to get there.
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.

Is There a Link Between Fatigue and Weight Gain?

The Link Between Fatigue and Weight Gain By Debi Silber, MS, RD, WHC The Mojo Coach®
Is there any connection between eating to stay awake and the obesity epidemic? The answer is a resounding yes. Here’s how…
When we’re tired, we often turn to food to help us stay awake. The foods we choose are foods high in sugar because we’re looking for the immediate energy surge sugar often provides. Those high sugar foods we reach for when we’re tired are calorically dense yet nutrient void which means we’re taking in a lot of calories with little nutritional value. When the body takes in more than it can use, the only option it has is to store it in the form of fat for use at a later date.
Here’s what happens after a high sugar binge. The sugar rush is short lived due to a dramatic spike and drop in blood sugar and energy levels. The surge of insulin that was released during the high sugar binge then encourages the intake for more sugar. So this high sugar diet, which may have originally begun as a need for more energy, encourages an overuse of sugar and we go from binge to binge on a roller coaster ride of sugar induced energy and eventual weight gain.
When we eat to stay awake, we also secrete stress hormones such as cortisol. When over secreted, one of the things cortisol will do is stimulate our appetite for high sugar and high fat foods. So we find ourselves reaching for high sugar, high fat foods we may not have chosen if those hormones were never secreted due to a lack of sleep. It’s a dangerous cycle, which begins with the need for sleep but ends with overeating and obesity.
Another problem that occurs when we’re tired is that we don’t have the mental clarity or focus required to pre-­‐plan healthy meals or snacks. We grab what’s easy which is often prepackaged “sub-­‐food” loaded in sugar, fat and calories. When we’re tired, we’re also more likely to eat fast food and takeout food, which can be caloric time bombs as well.
Finally, when we’re tired and we eat to stay awake instead of getting enough sleep, we prevent our bodies from getting back to a normal sleep cycle. Without getting back to a normal sleep cycle, hormonal levels continue to stay unbalanced, hormones continue to be secreted and a healthy sleep cycle and hormonal balance is kept at bay. This leaves us to continue to search for ways to increase our energy…even if it’s causes excess weight or obesity.
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.

The Mojo Coach: The Impact of Our Daily Choices

By Debi Silber, MS, RD, WHC The Mojo Coach®
Every choice we make throughout our day brings us further or closer to the health, relationships, level of financial success and lifestyle we want most. Every choice we make gives us a new opportunity to learn, grow and evolve…or stay stagnant, small and stuck.
Every choice we make opens the door to a new way of thinking, acting and behaving…or pulls us further into an old belief system, pattern or way of living that no longer serves us. Every choice we make is a decision to move forward…or stay behind.
Each day we make hundreds of choices. We choose what we wear, what we eat, how we relate to those around us, how we care for our bodies, our minds, our spirits, how we “show up,” how we nurture ourselves and those we love and so much more. For most of us, so many of these choices are so habitual, we fail to recognize them as a choice at all because we don’t even realize we’re making them. So, with this in mind, here are a few key areas in your life where daily decisions are continuously being made. I invite you to take a look to see how those daily decisions are moving you closer or further away from the life you truly want.
Health-­‐nutrition/fitness/wellness
Nutrition-­‐what food choices are you making? Are you filling your body with real, whole, nutrient rich healthy food or processed, nutrient void, calorically dense “sub food?” Are you choosing to fill your body with chemicals, toxins, substances and ingredients your body is unable to recognize, metabolize and process? Imagine a few years into the future. If you
continue with the choices (including the portion sizes and eating behaviors you currently have) how will these choices impact your body? Will they lead to a lean, fit, healthy body filled with energy and vitality or will they possibly lead to weight gain, sluggishness, ill health, conditions, even disease?
As far as fitness is concerned, are the choices you’re making creating a lean, toned, flexible and strong body? Note how active you are and the way you move throughout your day. As a result of your daily activity (or inactivity) are your muscles, tendons and ligaments becoming stronger and more pliable? If you were to continue with your current level of activity, how will your body look and feel years from now? Will those choices keep you healthy, keep you flexible and improve your quality of life because you’ll be able to maintain your health, strength and stamina?
Relationships — How do you relate to those your love? Is your current method of communicating bringing you closer or further away from having loving, positive and supportive relationships filled with love, fun and intimacy? Are you expressing yourself in a way that if you continue, over time, would your relationships improve…or become strained? How about with friends, associates, coworkers and acquaintances? Take a look at the current way you speak, handle and sustain these relationships. If you continue making the same choices as to how you’re currently communicating, over time will they thrive…or fizzle?
Business/financial — Are the daily actions you’re currently taking to grow your business leading to more opportunities, more prospects, more deals, better relationships with your clients and better financial results? Are those daily actions growing your business, your platform, your reach, client base and reputation…or keeping you from moving forward? Are your daily activities productive and bringing you closer to the type of business and financial success you want? Are the daily choices you’re making supporting your career growth? Taking the same choices you’re currently making and looking a few years into the future, will those choices have helped…or hurt your chances for financial and career success?
Personal development — Every day we’re filling our minds with things that enable us learn and grow or things that keep us stagnant. For example, what TV shows are you watching and what messages are you allowing into your mind? Are you watching violence, vulgarity or listening to gossip, negativity, criticism and judgment? If so, over time how will these daily choices have impacted you? On the other hand, if you chose to only allow positive messages into your mind, can you see how this choice will impact you later on? For example, if you’ve made the choice to take 10 minutes each day to read, meditate, journal or learn something new, what impact would that choice have created in the future for you as opposed to a daily decision which may currently be filling you with negativity and fear?
Lifestyle-­‐relationships/stress control
When it comes to your lifestyle, are the current choices you’re making creating a lifestyle that’s filled with joy, passion, purpose and fulfillment…or stress, overwhelm and unhappiness? Take a look at the small, daily actions you’re taking in regards to how you spend your time. Are those choices leading to greater joy and happiness or is the time filled with tasks you find unsatisfying, unrewarding, unproductive and unfulfilling? Take a look at the daily stressors in your life. You’re making a choice as to how you act and react to every one of them. Are those choices creating the health and wellness you want or will they leading to stress related issues and overwhelm?
All of the questions above are meant to create awareness as to how seemingly small daily actions, compounded over time bring huge results. Unfortunately, we don’t see the impact of those small daily actions until they’ve lead to a profound result…good or bad. I invite you to “course correct” any small daily actions that may possibly be leading to a negative outcome. Of course many things are out of our control but if there’s one thing constantly within our grasp, it’s our right to choose the thoughts, behaviors, actions and habits that lead us to wherever it is we want to go.
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.

The Key to Fitness Success

Consistency: The Key To Fitness Success
By Debi Silber, MS, RD, WHC The Mojo Coach®
Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The problem may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit…and getting results. Here are a few tips to help you stay consistent.
1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue can often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in. Not a morning exerciser? If possible, try to go to sleep a little earlier so you’re not skimping on your sleep. Then, set the alarm to get up 15-­‐30 minutes earlier on the first day. Commit to a “no snooze button” rule and slowly get out of bed. Next, before you leave your bedroom, immediately put on your workout clothes. It gives you that mental push to get your workout in so you don’t reconsider or get sidetracked.
2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. Could you have one routine for Monday, Wednesday and Friday and another for Tuesday, Thursday and Saturday? How about mixing it up with a variety of classes, DVD’s, running routes or fitness equipment? What about changing the levels of intensity on your treadmill by throwing in some sprints, doing some plyometric moves or jumping rope? By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it, stay consistent and see results.
3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. To have a goal of losing 20, 50 or 100 pounds or getting toned and bikini ready is great, but how can you break that down so it doesn’t seem like a huge mountain to climb? A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.
4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving towards your goal. There are also some great apps you can download which can help you track your progress along with helping to keep you motivated.
5. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s, finding a like-­‐minded fitness buddy, or loading up your IPod with upbeat songs and hitting the pavement. The more you learn about what you need so that exercise becomes fun, the longer you’ll stick with it and the more you’ll see results. It’s all about finding something you enjoy and creating a routine around it so you’ll look forward to getting your workout in.
7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist after each workout, some downtime, a manicure, getting together with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.
Just as the key to real estate is “location, location, location” the key to exercise results can be found with “consistency, consistency, consistency!” By working towards being more consistent with your fitness, you’ll be on your way to creating and maintaining that sleek, lean, toned and healthy body you want.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-­‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
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Author of:
-The Lifestyle Fitness Program: A Six Part
Plan So Every Mom Can Look, Feel and Live Her Best
-A Pocket Full of Mojo: 365 Proven Strategies To Create
Your Ultimate Body, Mind, Image and Lifestyle
www.TheMojoCoach.com

Le Personal Coach

Thumbnail image for LePersonal Coach cover.jpg As busy moms, we usually come last on “the list”. Unfortunately between taking care of the kids, the household and working, there’s not much time left for working out at the gym. If you’re like me, you have been trying to lose the baby weight and those last 10 pounds for years (yes my youngest child is now four and a half). So when I read the cover of this book “A French Trainer’s Simple Secrets for Getting Fit and Slim without the Gym”, I thought to myself – I like the sound of that!
The Author of this book, Valerie Orsoni, is a celebrity coach and founder of LeBoot Camp as well as an entrepreneur, mom, cancer survivor, world-renowned trainer, nutritionist and so much more! In Valerie’s book, Le Personal Coach, she has tips on every page to help everyone get firm arms, a flat stomach, killer thighs and even a natural breast lift! She has amazing ways to fit all the moves in just a few minutes a day all while doing everyday activities. There is also great advice about nutrition throughout the book.
Here are some of my favorites-
“Work those stoplights: When you drive, each time you get to a red light, suck in your stomach during the entire duration of the lights.” I have been doing this and I feel it!
“Dance! Whenever you’re working at home, stand up, turn on your favorite fast-paced music, and dance. Nobody’s there but you, so let go of your toxic thoughts and stress. If you dance 6 times a day, that’s 20 minutes of cardio!” I love this one! Don’t feel embarrassed, nobody can see you, go crazy!
“Bring a small ball to your workplace. When sitting, put it between your legs at knee level. Squeeze and hold the squeeze.” This is so simple and yet, you will feel the burn!
The last section of the book, “Bon Appetit” has wonderful recipes from homemade hummus, to banana chips, to smoked salmon rolls and more.
I highly recommend this book whether you have time for the gym or not! I am now doing squats while brushing my teeth and I feel good about doing the dishes and cleaning because it burns lots of calories! This book will make you think twice about sitting still and doing nothing, it has made me stand a little taller and it may change the look of my body altogether.
Click here to buy your copy of the book