Beverly Monical » accountability

Are You Ready For Spring Clothes?

helper — Thu, 11 Mar 2010 17:15:03 +0000

Spring is just around the corner. No more hiding behind all the bulky sweaters and coats. Those slim-fitting, shorter tops will be everywhere… Is your body ready to wear them????

It seems every winter we use the excuse of the cold weather to keep us from exercising and instead we eat all those “comfort foods”. Are you one of these people? I used to be much worse than I am now. If you “bulked up” this winter and are looking for ways to get rid of it, I am here today to give you some ideas.

First and foremost you have to eat like you are your “Goal Size”. What I mean by that is if you are a size 14 and your goal is a size 10, you must eat like a size 10 and be more active. You have to live like you are that size 10 and make the correct food choices.

To obtain smaller abs crunches alone will not do it. Keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and thus specific ways to target it. They are divided into external and internal muscle groups, and reside on both sides of your midsection. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.

Cardio is a major component in losing fat on your abs. I have also found that exercises using BodyLastic bands are amazing. I started using them 4 weeks ago and the transformation is amazing. I highly recommend getting these bands and using their free exercise classes. Click here for more information.

If you still are thinking, “I probably won’t use them when I buy it. I need someone to push me”…I can help you there too. My partner Melissa Bierman and I, Beverly Monical, have a WebTV Fat Loss Show starting March 29th. Check it out here and join us for the accountability you need to meet your goals.
You can check out a couple of testimonials here too.

What Is Your Achilles Heel?

helper — Thu, 18 Feb 2010 19:53:55 +0000

Do you have an Achilles Heel when it comes to sticking to your weight loss goals? If food is your problem, it’s time to understand calorie counting. Knowing your daily calorie consumption is important. You need to know if you are eating too much or not enough. Putting your body in starvation mode is not good at all. Read how another person(I’ll call them Bob) encourages himself and others.

“We all fall off the wagon, just hop back on. Forget about yesterday and start today by counting your calories. If you are not able to exercise at this time because of your accident or cold, then stay on top of your calories by counting them and staying within your caloric intake.
As for the heading out of town, plan ahead. Bring your own snacks. Planning is key to any party or out of town event. Eat something before you go to the retreat if you feel there won’t be any healthy options. This way you’ll be less likely to over eat. Remember that things, such as lettuce, are very low in calories just watch out for the dressing, croutons, cheese, and bacon bits. Try and drink 60-80 oz of water a day. The main thing to remember is to watch your calories if you’re not able to exercise.” Bob

Thanks Bob for the encouraging words. Get out of that DIET mentality and choose healthier foods and exercise. My online Fat Loss WebTV Show can help you reach your goals. The next show begins March 29th. Apply today. Beverly@beverlymonical.com or call me at .
WHAT IS STOPPING YOU FROM REACHING YOUR GOALS? Call me!

Beverly

Tips On How To Have a Faster Metabolism

helper — Tue, 09 Feb 2010 18:08:05 +0000

Do you know somebody that eat anything and everything and has trouble keeping the weight on? I do and I am so jealous of them because I have to work at maintaining my weight and not gaining. Why do some people have that wonderful fast metabolism? You may be thinking, “Can I get mine like that?” You probably want to blame your parents for passing along bad genes. Genes are a piece of the puzzle….BUT it is the CHOICES you make every day that are to blame. You must take responsibility for yourself because no one else can.

When we Starve ourselves, Dehydrate ourselves, Exhaust ourselves, Eat processed foods, surround ourselves with toxins every day, all these choices influence the way our body processes food, burns calories and regulates our weight. How do you change it? To learn how to manipulate our biochemistry to our benefit, we have to understand how our hormones have already been manipulated to our detriment. Here are some of the ways.

Too many Yo-Yo diets: Instead of maintaining a stable weight, you’ve developed a frustrating up-and-down weight-loss pattern. You’ve repeatedly gone on extreme diets and lost weight, then, you’ve slipped back into your old ways of eating and regained that weight. Sound familiar???

Too many of the same foods, all processed: You’ve consumed so many processed foods that your body doesn’t recognize as real food — because they’re not!

Too many lazy years: You’ve spent a lot of time on the couch. Don’t blame your lagging metabolism just because you never exercised.

Too many pesticides in our food: Some farmers spray harmful pesticides on our food, and you’ve chosen those over organic foods.

Too many toxins in our environment: More than 100,000 synthetic chemicals have been registered for commercial use — with 2,000 more added each year — but very few of them have been tested adequately for toxicity. Exposure Overload to many synthetic chemicals in products in and around your home.

Too many bad bugs — and not enough good ones: Do you use hand sanitizers all the time to rid yourselves of pests? This is pointless and not beneficial for the healthy functioning of your immune system.

Too many hours at work — and not enough in bed: You’ve let yourself get stressed out. Stress is like kryptonite for your hormones — even just a bit of it can throw them entirely out of whack. Healthy adults need 7-8 hours of daily sleep.

Too many pharmaceuticals — even in our water: You’ve taken prescriptions dashed off by your doctor and haven’t always checked out how they might interact with certain herbs, vitamins, or other supplements or prescriptions. All these pharmaceuticals could have a serious impact on your hormonal health. Remember your body is a well balanced Chemical Factory when treated correctly.

Too many cigarettes: You’ve ignored all the medical findings on the damage smoking can cause. Smoking negatively impacts endocrine glands, which produce hormones, in addition to pretty much every cell in your body. Why do people still start smoking???

Yes, there is no denying that we are struggling with an environment that conspires to make and keep us fat. But you have the power to do something about it! You need to realize that your metabolism and hormones can start working for you again — just clean up your act with a healthy home and healthy eating, and you’ll be able to tip the balance toward staying naturally skinny.
Will it be easy? Nothing is easy but it is a choice we all can make for ourselves.

Where do you want to be with your health in a year? Are you willing to make the necessary changes to meet that goal? Do you need help?
Melissa Bierman and Beverly Monical (me) will be starting another Fat Loss Accountability Class in March. Apply today by calling Beverly- 336-430-7393 or Melissa- 847-431-4055 for details. Also check out our WebTV Show at http://www.totalwellnesstv.com .

Writing Your Way To Weight Loss!

helper — Fri, 05 Feb 2010 21:02:18 +0000

Could the simple act of keeping track of your food intake help you lose weight? The answer is YES, according to a study that found keeping a food diary may actually double a person’s weight loss.

“The more food records people kept, the more weight they lost”, said the lead author Jack Hollis,Ph.D., a researcher at Kaiser Permanente’s Center for Health Research in Portland ,Oregon. “Those who kept daily food records lost twice as much weight as those that kept no records. It seems the act of writing down what you eat encourages people to consume fewer calories”.

These findings were published in the August ’08 issue of the American Journal of Preventive Medicine.
In addition to keeping these journals they had to turn them in at weekly support meetings. ACCOUNTABILITY!

What is the best way to keep a food journal? There are many food logs available for downloading. I actually like this site www.thedailyplate.com .You can register and keep your food intake along with your exercises. It will keep a record of your calories eaten and subtract when you exercise. Great site!

Another good site is www.hungry-girl.com . This blog site gives some great information about eating and calories.
Are you into texting? Go to this site, http://caloriecount.about.com/cc/mobile.php and follow the directions. You can get information texted to your phone about the basic nutritional value of food at most restaurants.
The main thing I want you to get out of this article is losing weight requires changes and better choices. These tools I shared with you are just that, TOOLS. You have to make the effort and make the changes to meet your weight loss goals.

If you are looking for accountability as well as certified weight loss coaches, check out Melissa Bierman and me, Beverly Monical, at www.totalwellnesstv.com . Our next Fat Loss Show begins in March. Be watching for details soon.

Looking For Accountability To Lose Weight?

Beverly — Tue, 24 Nov 2009 00:03:37 +0000

The New Year is quickly approaching and what do so many people make? New Year’s resolutions! What do you think is the number one resolution? If you said losing weight you would be right.

I am looking for 3-5 people to join me on my WebTV blog. These people will be interviewed and followed up with weekly to chart their progress towards their weight loss goals. There are requirements for those accepted for this series.

If you want to be considered, please contact me at BeverlyMonical@gmail.com . Put in the subject heading, Interested in Being on Your WebTV. Be sure to include your number so I can call you for an interview. At that time I will give you the details.

This will be a great way to be accountable because there will be people watching your progress so only serious people should contact me. I am so excited.

Body & Mind Makeover

Beverly — Sat, 17 Oct 2009 12:04:27 +0000

If you have excess weight on your body, it most likely got there because of the choices you made. Sometimes it happens due to illness or some medicines the doctor prescribed but usually it happens from your past unwise food decisions. Whichever one is your cause I have some suggestions that might possibly help you change things around.

First, change your mind set. There are no bad foods. There’s just bad food behavior. The hardest thing to do is to stop eating when you are full.
 Keep foods that are not good choices out of your home. If they are not there they will not tempt you.
 Put a sign on your refrigerator that says, “Are you really hungry?” Do what you need to do to help yourself live in the moment.
 Eat what you want (within reason) but in SMALL portions.
 Choose to be happy. Food is no longer an emotional comfort.
 Have an accountability partner. Support is needed.

Exercise is a vital tool in your journey to make changes in your weight. Think of every step in a workout as a step in the right direction. Having a partner to workout with will keep you accountable. If it is in your budget, hire a Personal Trainer. Even if it is only one day a week, a PT will teach you the best exercises to help you meet your goals.

Get a pedometer to make you aware of how active or inactive you are everyday. These little inexpensive tools are amazing self-motivators. If you are a beginner set a goal of 5000 steps a day. Studies show that 10,000 steps a day is the best goal. 10,000 steps will equal close to 5 miles.
There are many ways to increase your daily steps. Use your imagination and come up with your own list:
• Take a walk with your spouse, child, or friend
• Walk the dog
• Use the stairs instead of the elevator
• Park farther from the store
• Better yet, walk to the store
• Get up to change the channel
• Window shop
• Plan a walking meeting
• Walk over to visit a neighbor
• Get outside to walk around the garden or do a little weeding

Check out this video. These stairs increased the use of the steps by 66%..Maybe these need to be put everywhere.

You are more important than food. Love yourself more. It’s all about saying you deserve to be healthy. Life is about making progress. It’s not about perfection.

I am available as an accountability coach. The first 30 minute consultation is free. If you want to make changes in your lifestyle and body, I can help you meet your goals.
You can contact me at 336-430-7393 to set up an appointment.
One Body, One Life, Choose Wisely
Beverly Monical

Reasons For Losing Weight, What are Yours?

Beverly — Thu, 01 Oct 2009 19:36:03 +0000

See if you can find your own reasons to lose weight in this list – and then create your own personal list. Remind yourself what losing weight will do for you every single day!

• Weight loss will mean you’ll look better
• You’ll feel better
• You’ll look good in clothes
• You’ll look good without clothes
• Weight loss will give you more energy
• You will lower your susceptibility to heart disease, diabetes, blood pressure problems and cancer
• You will be able to take part in more activities
• You’ll be able to run around with your kids
• You will only need one airline seat (and people won’t mind sitting next to you)
• You will look younger
• Weight loss will mean you’ll wobble less when you run
• Things won’t hang over your waistband
• You’ll only have one chin
• No one will ask you when the baby is due
• Weight loss will mean you can shop in regular clothing stores
• You’ll have more choice in what you can wear
• People will judge you less (especially when you eat in public)
• Weight loss will give you the confidence not to care what others think!
• lower blood pressure
• lower cholesterol
• reduce high levels of blood glucose (associated with diabetes)
• reduce sleep apnea
• decrease depression
• decrease the risk of osteoarthritis of the weight-bearing joints
• increase self-esteem
• To feel better about myself.
• To increase my feelings of self worth.
• To be able to run and jump without worrying about hurting myself.
• To look good in a tight dress.
• To be able to wear shorts in the summer.
• To be able to go swimming without being self-conscious.
• To feel I can go swimming at all!
• To be able to run with my grandchildren
• To be healthier.
• To not have fear going to the doctors, because he’ll make me get on a scale.
• To be able to wear a bra that actually fits.
• To not worry about lawn chairs breaking.
• To not worry about where to sit at a picnic or on an airplane.
• To not get “those looks” at a restaurant, even when eating normal food.
• So my ankles don’t puff up and look like there’s half a tennis ball on each side.
• To be able to use a public washroom comfortably.
• To be able to go into any store, and buy the clothes I like, not just the ones that fit.
• To not feel awkward about going clothes shopping, or shoe shopping.
• To be able to order clothes from a catalogue without worrying if they will fit.
• To be able to wear something that doesn’t say PLUS on it.
• To reduce my blood pressure.
• So I can feel comfortable.
• So I can run on the beach in a bathing suit and feel proud.
• So taking a bath is a luxurious thing, instead of taking a shower so I won’t risk overflowing the tub.
• So my pants won’t wear out between my legs while the rest of them are still in good shape.
• I want to be able to read the scale by just looking down, straight down.
• I don’t ever want to feel my fat jiggle again!
• So I can look in the mirror from the neck down and like what I see.
• To feel strong and fit again.
• So I can show off my muscles, instead of just feeling fat.
• So I can drive my car and feel comfortable.
• So I don’t feel like I’m always leaning back while sitting in a chair, because of my butt.
• So I can walk up a flight of stairs and not feel winded.
• So I can wear tight jeans.
• So I can get up and dance and not feel weird.
• So I can go on rides at amusement parks again, without stuffing myself into the seat shamefully.
• So I don’t have to worry about the maximum weight an exercise machine can take before I use it.
• I want to deprive my cats of a perching spot on my chest because it’s too small.
• So I don’t get that pitying look when I go to a gym to work out.
• So I can lay outside and suntan on my front lawn if I want.
• I want to wear underwear that looks cute and dainty, not something industrial.
• So I can buy lingerie that fits, and looks good.
• So I can buy lingerie without getting weird looks from store clerks or other customers.
• I want to be able to at least consider entering a triathlon and have it be a possibility.
• So getting dressed every morning is a joy and not a dreaded chore.
• So I can pick the haircut I really want and not just one that is for fat people.
• So when people start talking about weight loss, I don’t feel they mean me.
• So I’m not embarrassed to have my picture taken.

What would you add to this list?

Let’s work together and make your goals come true. What is stopping you from making that commitment? Is it fear of failure? I can help you by being your accountability partner. Give me a call for a 30 minute FREE consultation to discuss your goals and desires.
What is stopping you now? Call me through Skype at Beverly.Monical or by phone at 336-430-7393.

Weight or Fat Loss is Easily Achieved Once These 3 Keys Are Understood

Beverly — Mon, 28 Sep 2009 23:17:50 +0000

Weight loss is easily achieved once dieters understand these three keys.

1. Lack of Support
All the latest research has shown how critical it is for dieters to have a support system in place. When times get tough, and they will, people need to have a community of positive people to turn to that will help them achieve their rapid fat loss. (Join me on Facebook where I have a group called 10,000 Clicks To A Smaller More Healthier You)

2. No Emphasis on Lifestyle Change
A very big reason people fail to maintain their fat loss for a lifetime is a complete failure to focus on lifestyle changes. Temporary fixes and fad diets need to be replaced by healthy habits and a new self-image. People put too much emphasis on the “lose weight fast” part and not enough on the lifestyle changes necessary to keep the pounds from ever coming back.

3. Paralysis by Analysis
Too often dieters wait for the perfect time or want to have the perfect plan in place before trying to lose weight fast and keep it off. The plan only need be good enough to get started. Creating a weight loss plan is mandatory, but not at the expense of never getting started on the road to fat loss. Create a plan centered around a support community and lifestyle changes, and then adjust the plan as necessary.

I will be your accountability coach and partner with you to meet your goals. Contact me for more information. beverly@beverlymonical.com

Are You A Weight Management Statistic?

Beverly — Wed, 19 Aug 2009 17:57:27 +0000

Below you will find some weight statistics for you to think about.

Your health (and your weight) is your responsibility. It’s not your doctors responsibility. It’s not your insurance company’s or the government’s responsibility. It is your responsibility.

We all must be proactive in our health otherwise we will pay the price later in life. I know exercising can be a challenge but it can also be a habit. The thing about habits is that some are easy and some are hard. Some you enjoy, some you don’t. You GET to chose.

Someone told me that between the ages of 50 and 60 is when your body sort of determines your quality of health for the rest of your life. So I made the decision to be in the best shape of my life during that period.

What am I doing?

Drinking lots of pure water, eating more super foods, consuming “Intelligent Supplementation” and of course exercising.

I exercise daily by working out on my ProForm Activator (love this machine), bouncing on my rebounder and walking my dog briskly. I change this up regularly to keep it from getting boring.

Why?

Because I know what it can do for me mentally, physically and emotionally. My life is so much better because of it.

Is it hard?

What, do you mean is it hard getting up early so I make sure I incorporate my exercises everyday? Or do you mean the self discipline to do it daily? Is that the type of hard you are talking about?

Yes, it can be hard. Really hard. And I can come up with a million excuses why I shouldn’t do it. But, I only need one good reason why I should to continue.

The real question is this: It it worth it?

Absolutely! Since October, 2008, I have dropped 10 pounds of FAT but only 5 pounds on the scales. I have lost inches all over so I have dropped two sizes.

No matter where your health is today, you can create a better tomorrow . . . It is YOUR CHOICE.

Here are the facts…

Globally, people are eating more and exercising less. This trend is driving the $89 billion weight loss industry.

The U.S. owns an estimated 70% of this market, or $62.2 billion, with growth estimated at 6% per year.1 (2)
Japan is the 2nd largest market. (1)
Australia spends about $0.5 billion per year. (3)
Trends in dieting reveal more people are dieting more often and for longer periods than ever before.

1. More People: (4)

45% of men diet, up from just 10% in 2002
61% of women diet, up from 23% in 2002
2. More Often: The number of dieting attempts per year increased from 2.5 in 2004 to 4 in 2007. (5)

3. For Longer Periods:

The average time on a diet is 10 weeks. (1)
The average dieting woman spends 6.4 months per year on a diet.(2)
The typical dieter starts at age 20+ and continues until age 60+. (1)
The typical U.S. woman dieter spends at least 21 YEARS of her life dieting!
What are you doing about your health? What does your physical future look like? Be proactive today and you will be blessed with good health tomorrow.

If you are interested in learning more about my recommended weight loss (I call it Targeted Fat Loss, I don’t know about you but I want to loose fat and keep my lean muscle) solutions or my preferred “Intelligent Supplementation” then shoot me an email at beverlymonical@gmail.com with your interests.

Sources:

1. GLGi: (NYC) The US Diet Market Outlook—2008 and Beyond. Gerson Lehman Group. March 2008.

2. Online Dieter Research Report. 4th Quarter 2007. Marketdata Enterprises, Inc. January 2008.

3. “The cost of weight loss.” Money Magazine. October 2007.

4. Weight Control Products. Mintel Reports. March 2007.

5. National Consumer Survey. Calorie Control Council. August 2007.

7 Keys to Cutting Calories

Beverly — Wed, 29 Jul 2009 15:10:52 +0000

Permanent alterations in your lifelong attitudes toward diet and exercise are the keys to successful weight management. Here are seven no-nonesense strategies to help you eat more moderately, yet feel satisfied.

Clean your plate! It’s a mantra in America, and a contributor to the ever-increasing weight problem. Unfortunately, our plates have gotten bigger! A major part of the weight problem is portion sizes, which have grown substantially over the past four decades: A Coke has increased from 6.5 to 20 fl oz. or more, a bagel from 2-3 to 4-6 oz., and a chocolate bar from 1 to 1.5-8 oz.

Another part of the weight problem is satiety; we often just don’t feel full when we control our calories. According to researcher Barbara Rolls, Ph.D., a nutritionist at Pennsylvania State University and co-author of The Volumetrics Weight-Control Plan, “Satiety is the missing ingredient in weight management. Cut calories simply by eating less and you’ll feel hungry and deprived.”

Here are some weight control strategies for controlling your portion sizes while still eating enough to feel satisfied.

Weight Control Tip 1 — Know Your Portion Sizes. There’s a difference between serving size and portion size. A serving is a standard amount of food containing a set amount of calories; a portion is what you actually put on your plate. So a portion could be a lot more than a single serving — and therefore contain a lot more calories than you might expect.
Weight Control Tip 2 — Check Food Labels Closely. You can’t assume a package contains a single serving just because the label lists calorie and nutrient information for one serving. Look for the number of servings per package (it’s listed directly under the serving size) to determine the true calorie count.
Weight Control Tip 3 — Divide and Conquer. Research shows that the bigger the plate, bag, or container of food, the bigger your eyes — and it appears that the eyes have more control over how much you eat than your stomach.
Weight Control Tip 4 — Go High Fiber, High Water. Eat foods that have a high water and/or high fiber content and are low in fat. This is the key concept behind Dr. Rolls’ Volumetrics approach. Soups, salads, stews, casseroles, fruits, vegetables, low-fat milk, cooked grains, and beans are all good choices. These “wet” foods have a low energy density — meaning the water and fiber they contain will fill you up with a small amount of calories — as opposed to “dry” foods like cookies, cereal, and crackers, which have a high energy density.
Weight Control Tip 5 — Start Meals with Soup or Salad. Dr. Rolls has found that people tend to eat less when they precede a meal with a low calorie soup or salad (with fat-free dressing).
Weight Control Tip 6 — Eat a Variety of Foods. Dr. Rolls’ research reveals that even when you’re full from one type of food, say a salty snack, you can still make room for another type of food, say a sweet dessert. By eating a small amount of different-tasting foods, you can create a sense of fullness without a lot of calories.
Weight Control Tip 7 — Emphasize What You Can Eat, Not What You Can’t. Positive thinking extends to weight management, too: After all, diets often fail because we feel deprived. By focusing on what you can eat, you’ll feel better about your weight loss program than if you focus on all you’re missing.

Have a Healthy Choice Day!
Beverly