With summer just around the corner, my thoughts are on getting in shape for bathing suit season.  But I know it's even more important to take care of myself to stay healthy.

Did you know waist size can be an indicator of health?  Ideally your waist size should equal half your height. For ­example, if you're 5' 10", your waist should measure 35 ­inches or less. 

Stomach fat squeezes your kidneys and increases your risk of diabetes. Here's another fun fact, sit-ups are the number one exercise.  And best of all you can do them anywhere for free.  So let's hit the mat!

On the January 4 edition of the Dr. Oz Show, Dr. Oz stated there's new research
that shows anti-depressants are not as effective in treating depression as
originally thought.  He says, "talk therapy is as good as taking a
pill."  Exercising, having a competent psychotherapist, light exposure
if it's due to Seasonal Affective Disorder and keeping away from sugar are also
viable alternatives.  Treating the underlying cause is key to resolving the
problem.  Personally, I have seen many people recover taking a well
prescribed homeopathic remedy.  If you or someone you know wants to change
to a more natural, holistic option, make sure to find a well respected
practitioner and to transition off medication.  Stopping meds before
getting the support your system needs is never advised.

If you're experiencing low energy more and more and think it's just another sign of aging - think again.  You may be suffering from adrenal fatigue.  Feeling fatigued all the time is not part of the natural aging process.  As long as you have no major health issues, there's no reason you shouldn't be living an
energized, vibrant life.  Small steps can help get you back on track:
  
1) Sleep - 8 to 10 hours a night (more than that on a regular basis may indicate another
problem like mild depression or Seasonal Affective Disorder).
2) Exercise - studies have shown that people with a sedentary lifestyle have increased energy when they start an exercise program.
3) Eat well and often - a diet rich in whole foods, healthy grains and appropriate amounts of protein increase energy.  Avoid over caffeinating yourself.  Also, don't skip meals.  Hunger puts a strain on the adrenals.
4) De-stress - massage, yoga, meditation and even sipping a cup of tea in a quiet setting can
recharge your batteries.
5) Re-evaluate - find some time for play and get rid of the things in your life that drain you.
 
Want to learn more?  Contact me for a complimentary health consultation : )

I’ve had a number of inquiries about the Challenge Pack promotion currently offered by Beachbody, so I thought I’d let you know what it’s all about.  I am so excited to have so many people interested in making a change!  I have 4 people confirmed and others who have expressed interest.  
  
It is so important, especially as we head into the most tempting and dangerous time of the year with holidays approaching, to start focusing on our health.  Won't it be easier to NOT gain weight over the holidays and have to make New Year’s resolutions just to take it all off AGAIN??!! Ok so here are the details so far: 

What is this all about?

It’s a comprehensive approach to losing weight, getting in shape and achieving your goals. The focus is on nutrition, support and fitness.  This challenge is about making some life changes to keep you feeling good forever, not about a diet.  It involves drinking Shakeology once a day, doing a Beachbody workout DVD, logging onto and using the Beachbody website to log your workouts and utilizing Facebook (private group for participants) to hold each other accountable. 
 
 If you are not familiar with Shakeology or the Beachbody site, check out my links below. The Beachbody website has a ton of information on meal planning, recipe ideas, workout ideas, support etc.
Depending on your fitness level or how much you want to challenge yourself, I will be offering 2 options - Slim in 6, a 6 week program which is a more beginner/intermediate level program and a 12 week P90X program which is more appropriate for moderate to extreme level people.  Although any level can participate as there are modifications for the workouts.

Tools needed:

You’ll be able to purchase the challenge packs from my Beachbody website.  The purchase cost is $160 for Slim in 6 and $205 for P90X system.  This is a $55 savings over individually purchasing the three components.  The packs include a month’s supply of Shakeology, the workout DVD and a 30 day membership to the online resource.  These packs are not only discounted in price, but also come with free shipping.  Depending on which program you choose, everyone will be doing the same workout DVD on the same day. If you decide on doing the 6 week program, you will need to be on Shakeology for 6 weeks at least and the same for P90X, 3 months on the shake.  I’m happy to explain more if you commit
to the challenge.

Support:
I will be setting up a private Facebook for you all to use.  The best way to ensure success is accountability.  I will ask that you each log in at least once a day to post how you are doing on our private Facebook page.  I would also hope that you will reach out to your other group members via the page in order to provide support to each other.  Support and accountability are key in goal setting.  You can use the Facebook page to ask questions about your workouts, eating etc.  As we get up and running I will also ask that you post your goals and your stats on the page.  Take your measurements before so that you have a baseline and if you’re comfortable doing so - share them.  This holds you accountable to yourself and to the group.  This isn't about judging here, it’s about making some changes for yourself and your life.  We are all in this together.

Time commitment:

Commitment  #1:
Get your workout in EVERY day. You do get a rest day based on the program schedule.  Trust me, as you start to workout regularly, you will find that you have more energy, you'll lose weight and just feel better about what you are doing.  It gets addictive when you see the changes happening!

The workouts range from 30-45 minutes for the most part. P90X workouts average about 55 min/day. Log your workout on the Beachbody site. You just might win some cash and prizes for doing so!

Commitment  #2:
Drink Shakeology EVERY day.  If you haven't read about this awesome nutritional drink, please check out my Shakeology page under Services.  My husband and I have been drinking it since June and have both lost weight and feel so much healthier.  It's an awesome nutritional drink that will help curb your cravings and eat less. It is supported by the American Diabetes Association and has over 70 ingredients in it.  For those of you that aren't sure of the taste, let's talk about some different recipes you can try. The way I blend it makes me feel like I am having a Frosty from Wendy’s everyday!

Commitment  #3:
Provide support to each other in the group.  Log into our Facebook page every day and tell us how your day is going, how your workouts are, how eating is going etc. Step outside your comfort zone and share your goals and stats with the group.

Commitment  #4:
Commit to the full 45 or 90 day challenge and utilize the eating/food information that comes with your workout DVD. Again, this depends on the workout program you decide to use, but all programs have great nutritional information.

I have a group starting the Monday after Thanksgiving, 11/28 and another is scheduled for  Monday, 12/5.  Won’t you join us?

I’m also happy to offer a start date that works for you if you and 4 friends want your own group.  Let me know if you are ready to get signed up!  We can place your order via my site as soon as you’re ready to go!  
 
This is my commitment to you - I am going to be here for you, to help you through it, guide and motivate you. I am giving you my time at no cost. Sure you buy the program and have a great shake to drink but the support for myself and the others in our group will be what will make you Push Play Every Day!

I look forward to hearing from you! Let me know if you have any more questions!

Kat Ogar
www.beachbodycoach.com/katogar
617-678-4088
Health and Wellness Coach

Special Thanks to Denise MacDonald, Beachbody Coach extraordinaire, for providing the outline and much of the content for this post.