I friend of mine Rachel Cosgrove’s released a book that I purchased last year.  I was looking through it again ( it always gives me great ideas).  It is called The Female Body Breakthrough (which I recommend you pick up if you haven’t already) and there were some great tips for you that Rachel makes in the book.  See if any apply to you and if so leave me a comment. I would love to hear your thoughts.  I want to Thank Michael Roussell from www.nakednutritionnetwork.com for letting me post his write up of Rachel’s book.  I couldn’t have said it better myself. Thanks Mike.

*Eliminate Black and White Thinking – If you binge and overeat just get over it. Stressing out over overeating will just make you feel terrible and probably cause you to overeat again. You would need to eat ALOT of calories to actually gain a pound of fat from a binge. Move on and vow to do better.

* Bone loss is a huge problem for women as they age. Weight training helps stop and even reverse bone loss. Jogging on a treadmill doesn’t do anything to stop this problem.

*Keep a journal/blog so that you have a record of your habits, moods, feelings, victories, and struggles (not just regarding weight loss). A journal an incredibly valuable took to have at your disposal so that you can look back and objectively figure out what is working and what isn’t.

* Listen to your body. Rest and Recovery are very important. Don’t ignore nagging muscle pains and soreness. Take measures everyday to boost your recovery through proper nutrition, foam rolling, naps, and stretching.

*It is okay to be a BITCH. Be Inspiring Totally Confident, and Hot.

*Using bodyfat calipers, a mirror, pictures, and measurements are all very important ways to track your progress. Don’t rely just on the scale weight.

*Don’t cheat, Splurge. Cheat meals just sound like you should feel guilty about them. Splurges are a different story. In regards to money, everyone splurges – buys a new pair of jean, gadget, or whatever every so often. You just get back on your budget and move on. The same goes with your diet. Plan to splurge on your diet at least 10% of the time and don’t feel guilty about it.

The Power 9 come from longevity guru Dan Buettner.
I found the article in Outside Magazine

The Power 9
1) Move naturally (love this one – you should exercise your body the
way it was meant to move).
2) Eat until your 80% full
3) Base your diet on whole grains, beans, garden vegetables, and
nuts while avoiding meats and processed foods.
4) Drink red wine in moderation (all my friends will like this tip). : )
5) Have a plan de vida, or purpose.
6) Participate in a spiritual community.
7) Make family a priority.
Surround yourself with people that have similar values.
9) Take time to relieve stress.
How many of these Power 9 are you doing right now?

According to Buettner, your genetics have little to do with your longevity and if you practice The Power 9 for most of your life, you can add 12 years to it.

Pretty Cool

I want you to decide which you would rather have? One you decide you know you are ready to take action.