Speaking Volumes!

Two years ago I set out on a mission.  I was looking to do something away from my full time job as a school counselor.  I knew I wanted this to be something that had nothing to do with my school job and it had to be something I had a passion for.  

Today, two years later.....MISSION ACCOMPLISHED.  

The following reflection from my latest client SPEAKS VOLUMES as to why I chose to become a Certified Health and Nutrition Coach.  

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For the past 3 months, in the wake of moving and losing control over my home environment, I decided to take back some control where I could: my body, and in particular, what I put into it.  I started with wanting to eat fewer processed foods; however, I also wanted to lose 15 pounds this summer, which would involve also limiting processed carbohydrates and sugars in my diet.  I took up the challenge.  So far I have lost around 10 pounds, and it's been surprisingly easy.

When I hear someone lost weight, the first thing I ask is "What did you eat?" Sure, I ate Brussels sprouts, kale, Swiss chard, green beans, lettuce, asparagus, cauliflower, and broccoli, among other things.  Lots of broccoli.  Spaghetti squash instead of pasta.  I skipped the chips.  No buns during a cookout.  All my burritos "naked" and without rice.  BUT.  What else did I eat?  While certainly not all-inclusive, I'll give you a list:

cupcakes (I baked 'em . . . )

cake (Yep, I baked this too.)

dinner rolls

cheesecake (The awesome chocolate mousse cheesecake at Ruth's Chris.)

wine

beer (Light and not-so-light . . . )

margaritas (I make the very best.)

pie: peanut butter, peach, sugar cream

pizza

M&Ms

strawberry shortcake (Especially the AMAZING one at Ted's.)

fig newtons

s'mores (Another specialty -- chocolate graham crackers with strawberry marshmallows.)

frozen yogurt with oreos, cookie dough and hot peanut butter . . .

funnel cake

spiral spuds

In writing this list, I am actually shocked.  Mostly because I'm sure there's more. 

So, how did I do that?  I managed to eat well and follow my "plan" 90% of the time, but didn't get completely hung up on being perfect.  You only go through life once, and if there's good peanut butter pie, well, you have to try it.  So did I eat *all* of each of these?  Usually not.  Food is so much a part of our social experience that many times, you wouldn't even consider eating something if you were by yourself.  But if the dessert comes out with 4 spoons, you can do that.  By making no foods overly forbidden, then you can get by with sharing or having just a sliver.  Especially if your dinner plate was mostly greens with some lean protein and good fats.  And before that your lunch was a mixed greens salad with grilled chicken.  And before that your breakfast was Kashi Go Lean with blueberries and unsweetened almond milk.

Mostly, for me it is about trying to limit sugars in foods that really shouldn't have sugar, like a salad (the dressing) or yogurt (especially flavored).  If I'm going to have sugar, it should be intentional and deliberate, not the sugar that sneaks in when you're not vigilant. It's also a matter of frequently making a choice that perhaps has more calories, but is *real food* rather than a science experiment, as in the case of Sugar Free Syrup versus Maple Agave Nectar.  Or commercially prepared "low fat" peanut butter versus the natural foods peanut butter that is nothing but peanuts.  I'd rather take in a few more calories than hear 10 years from now that the mystery syrup ingredients cause cancer.  Also, if you're going to take in a splurge, make sure it's intentional and actually tasty.  If it's camoflage, e.g. looks great but tastes anywhere from so-so to terrible, that gets a fail.

I'm thrilled to have a better relationship with food and to feel nourished and well rather than hungry and out of control.  I hope that you too can figure out how to eat food without your food eating you.

May Your Skin Be with You

For two-hundred days a year I work around budding adolescents who are more plugged in, connected, and mobile than one could ever imagine back in 1984.  Back when I cared more about fitting in, I remember a trip to the dermatologist, an old, overweight man in a long white coat with a helmet light that looked like it belonged here....

I remember leaving school to go see this clown whose diligent bedside manner left me with more than acne scars when he proclaimed in his best James Earl Jones voice to my mother in what sounded like slow motion.....

"Yoooooooooooooooouuuuuurrrr soooooooooooooooooooon haaaaaas SEVEEEEEEEEEEEEEEEEEERE AAAAAAAAAAACNEEEEEEEEEEEE."

I was prescribed Accutane.  It dried me out, made my nose bleed, and gave me headaches.  Great.

Nothing like returning to my locker at age 15 just wanting to fit in with SEVERE ACNE and then having to return to see Darth Dumbass Bedside Manner and all he ever asked me was, "So....seen any good movies lately?"  

"No asshole.  Seen any good, juicy boils lately?!?"  

I didn't.  But I always wanted to. 

It's memories like these that come back as I sit here attacked by different, evil skin attacking dots.....

Really???!?!  ME??!?!!  CHICKEN POX??!??!  I eat healthy.  I exercise vigorously 5-6x/week.  I eat more veggies than the average person.  I'm a damn health coach for Luke Skywalker sakes!!!  

Here we go again.  Twenty-five years later and it's time to put more scars on top of the ones that healed back when jean jackets and tape deck Walkmen ruled the world and MTV played music.  

It's been almost a week.  The itching has subsided.  The pox are crusting over, and now I look to fight the good fight.  

I refuse to scar this time!  I will NOOOOOOOOOOOOOT HAAAAAAAAAAVVVVVE SEVEEEEEEEEEEEEERE SCAAAAAAAAAAARRIIIIIINNNNNNG!

So what am I doing?  

Using Oatmeal Baths:  Oatmeal has anti-inflammatory properties that helps soothe inflamed skin.  It's been huge to say the least.  

Drinking Plenty of Water Especially Coconut Water:  The nutrients in coconut water help repair damaged skin caused by chicken pox. 

Ramping Up My Leafy Greens and Fruits That are Good for the Skin:  Leafy green have beta-carotene, an anti-oxidant that helps repair the skin, and the nutrients in certain fruits can act the same.

Here's my meal plan the past several days thanks to my health coaching colleague, Teresa!

Ingredients:

-4 apples

-1 cucumber

-handful of fresh kale

Run the above through my juicer

Add the juice into my blender and mix in the following:

-1 avocado

-3 cups of blueberries

-coconut water

-Protein Powder (optional, but I use SunWarrior)

Oh.........and I have seen some good movies lately as I have nothing better to do with so much time, but I'd never let that crusty, antiquated dermatologist know that!

The Catalyst

It will be two years this summer since I found Crossfit.  And it goes without saying that Crossfit is the catalyst for the progress I've made with my overall health.  Because Crossfit is "constantly varied functional movement done at high intensity" and "specializes in not specializing," there is always a dog to chase.  In the past two years I've gotten the following from Crossfit:

--A community of like-minded friends, acquaintances, and colleagues with whom to surround myself. 

--A clearer understanding about how to fuel my body for optimal health.

--The desire to become a Certified Health and Nutrition Coach.  

--My Level 1 Crossfit Coaching Certification.

--More strength than I've ever had in my life.

--Pull ups.

--The belief that I can be prepared for anything at any time no matter if it's physical, mental, or emotional.

--A sport where I can compete.

Just yesterday, I competed in my second Crossfit Total Competition.  This involves the following foundational lifts:  The Deadlift; The Strict Press; and the Back Squat.  You can read about the rules here, but essentially you get three chances at each lift.  Your "TOTAL" is the sum of all three of your lifts.

If you asked anyone who knew me growing up if they could see me actually lifting weights, they may keel over in an exhaustion of laughter.  Nonetheless, at age 40, I love it.  However, at 6'2" tall and weighing in at 252 lbs., a part of my brain states that I should be stronger than I am.  Yet, the rational side says, "Chill dude.  It's not about where you are.  It's about where you want to go."  With that being said, here's my point.

A year ago I posted the following numbers for my Crossfit Total:

Back Squat:  300 lbs.

Strict Press:  145 lbs.

Deadlift:  375 lbs.

Crossfit Total = 820

Yesterday, a year later.....

Back Squat: 330 lbs.

Strict Press:  175 lbs.

Deadlift:  420 lbs.

Crossfit Total = 925

Here is my scorecard....

So I'm 40 years old.  I weigh 252 lbs.  I've maintained my weight over the past year.  I'm stronger than I've ever been, and my endurance is pretty good, I think, for a guy my size.  But after yesterday's competition, I was able to articulate what I've been thinking about for some time:

My New Goals

--I want to decrease my body fat percentage.

--I want to keep getting stronger.

--I want to increase my endurance.

There are many byproducts that will become from these, and the above three goals are what I've come to believe will aide me in being the healthiest me possible.

How am I going to do all of that?  Great question!  Stay tuned for a few upcoming posts as I will share the steps I am taking.  

Here's a clue one of those steps...

Photo 14: Health Coach Official Document

In the spirit of yesterday's post, this also became official this week.  Know anyone who wants to get healthy?  

Spirituality

So many of us forget that our spirituality, no matter what that means to us, is a large part of our health.  In our interfaith family, we congregate regularly for our home Jewish/Christian School with two other families.  Here's a scene from this past weekend.  Don't rule out how your spirituality impacts your overall health.  With my health coaching clients, we talk about spirituality being one of your four Primary Foods.

Photo #4: No Ordinary Chicken Breasts

These are no ordinary chicken breasts.  This was a meal made by a current health coaching client I am super proud of.  Why?  Because she's been working on preparing more nutritious whole foods at dinner time using a great online resource called Menu Mailers.  

Photo-A-Day #1: My Trusty Companion

I carry this with me every day.  Albeit, too big, made of plastic, and not a great top that I always take off, it is a trustworthy 64 ounces that I try to fill twice per day with our trusty Brita Filter Pitcher.  I usually struggle to finish the second one.  I've heard all kinds of advice about how much water to drink per day, but I tell my Health Coaching clients to drink until you pee clear.  Then, you are hydrated.  

I'm Back: Photo a Day

It's been 57 days.  Why the lack of posts?  I think my Primary Food got the best of me.  With two kids in school and a wife getting back into the work world, life at home is a bit different.  Time becomes challenging, and by the time a first and second grader get to bed, I'm not too far behind.  

However, I am vowing to make a change, as I enjoy the creative outlet keeping the blog provides.

In the past 57 days, I've accomplished a couple of things I'm proud of:  

1.  I'm officially certified as a Health and Nutrition Coach after a year studying at The Institute for Integrative Nutrition.  I'm currently working with a few passionate clients helping them increase their energy, make smarter food choices, and attain optimal healthy habits that are sustainable.  I've also had a couple of speaking engagements at a local university, and I'm looking forward to starting my first women's group with some local educators.  

2.  I'm officially a Crossfit Level 1 Certified Coach/Trainer.  Many of you know, Crossfit has become my sport of choice.  It has changed my life and my outlook on fitness and health.  While many folks think Crossfit is for crazy, young people doing crazy exercises, the reality is this could not be further from the truth.  Crossfit can be for everyone and anyone.  I'm currently coaching a few classes per week at CrossfitCarmel where I love helping others achieve their athletic goals. 

You can check out my Health Coaching page by clicking on the image below.

I'd also love it if you'd head over to my Facebook page and give my page a like.

With all that being said, I am reminded that this blog started as a creative outlet to keep myself accountable to leading a healthier lifestyle.  That was almost two years ago before I knew what health coaching and Crossfit were.  The blog was a way to keep me accountable to me. As a Health Coach, I am always talking to clients about accountability.  So it's time to practice what I preach....

I'm going to steal, lift, pilfer if you will the idea my lovely wife has for her gem of a blog.  Only I'm going to do it through the eyes of being healthy.  Starting tomorrow, I will post a picture each day for the next 30 days complete with a brief caption.  The rule is, it has to relate to living a healthy lifestyle.  Why 30 days? Because it takes that long to establish a habit, and I hope to learn more about me though this exercise as well as keeping the blog breathing.  

So I invite you to stop by daily for a peak.  My hope is that it keeps me accountable to tightening up areas of my own health journey that never ends and provides others with insight, new ideas, or inspiration to do things differently.  

See you tomorrow!

Winter Weight Management Special

And now...a word from our sponsor.

If you have not been following lately, you must check out the first three chapters of a riveting piece of literature just released.  Start here.

In order to pay the bills, I've acquired the following ad.  Got a good deal on ad space!

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Want to keep pounds off as the winter months approach?

Want to maintain focus and increase energy?

Need accountability and motivation?

Need help overcoming those sweet cravings?

ANNOUNCING:  Your Winter Weight Management Health Coaching Mini Package

This includes:

--a one-hour health history consultation

--four one-hour face-to-face consultations

--short and long term goal setting 

--email, text, and phone support between sessions

--personalized binder system with handouts and giveaway items


Price:  $150

For more info. about what I do as a Health and Nutrition Coach, head on over to my website.

For more details, questions contact Craig at 317.919.3848 or at Craig@cspinhealthy.com


When is the last time you sat and talked to someone about  your health and wellness?

Guest Blogger: A Festivus Miracle!

The following guest blogger has hit a home run in my humble opinion.  Katrina is a friend, mother, wife, writer.  You can find her latest book, Table for Six,  here if you wish and her website/blog here.  In the words of Simon Cowell...If I'm being honest....I originally thought, "Katrina is so well-written.  She will be a wonderful guest blogger because she has a great personal story to tell and DAMN!  That girl can write!"  

Well....Katrina, my friend...You have articulated what an aspiring health coach dreams his clients will come to realize.  I've highlighted those ah-ha's in your writing.  

When my youngest was eight and I was still 70 pounds overweight, I decided it was time to stop blaming my posterior on “The Baby.” And the “I had four kids in five years” excuse was getting a little old, too.

The truth? I liked Oreos. A lot.

Oh, and not just Oreos. I was an addict – a carb addict. Perhaps “Man doth not live on bread alone,” but I was fairly certain I could live exclusively on Noble Romans breadsticks, given that glorious opportunity.

As a former athlete, I was accustomed to eating anything I wanted… and never gaining an ounce. But age and Oreos caught up with me as they are wont to do. It was time to do something different, to see things through a new lens, to make a lifestyle change.

I’d dabbled in many diets over the years – from Weight Watchers to grapefruit to liquid only. I’d tried just about everything. And sure, I lost weight on all of them. But I always gained it back. And then I’d gain a few extra pounds just for good measure.

Why? Because they were temporary. Because I wasn’t learning anything about food, exercise, my body, and how those three entities work together.

My trusted doctor (and uncle) suggested I try the South Beach diet. When I realized I had to give up sugar for TWO WHOLE WEEKS, I was convinced I would probably die. Or kill someone. And I’ll admit, when those two weeks began, I was grumpy, irritable, and less than pleased. I didn’t kill anyone. I’m fairly certain, however, that I yelled a lot. I probably even cried. But when those two weeks were over, I’d lost twelve pounds and no longer craved sugar and carbs.

It was truly a Festivus miracle.

I am blessed with an incredibly supportive husband who also happens to be a great cook. He made this journey with me, and together we lost over 100 pounds within the course of a year. And here’s the thing… South Beach isn’t really about dieting. It’s about making better, more informed choices. It’s about choosing a sweet potato instead of a white potato. It’s about savoring a bite of good, rich, dark chocolate instead of a processed candy bar. It’s about enjoying a steaming cup of hot Zen tea instead of a McDonald’s Diet Coke. It’s about embracing the veggies. And we all need to give the veggies a little love, don’t we?

Once the pounds began to fall away, everything about my life changed. I know, I know – it sounds like a bad commercial, but it’s true. My energy returned, my motivation increased, my mood improved.

Mama got her groove back.

I’d always wanted to run a marathon by the time I turned 40, had always wanted to check that particular item off my bucket list. At age 40 (+ a few months), I completed the Indianapolis Monumental Marathon. My husband and kids supported me through alternately grueling and rewarding months of training, my friends met me on my long runs with water and Gu and cheerleading in the streets. Long-distance friends sent motivational tapes and letters of encouragement. Marathon-running veterans offered me valuable words of advice. Apparently, it takes a village to run a marathon.

And I have never been more grateful for my village.

Crossing that finish line with my friends and kids (who ran the last quarter mile with me) was one of the greatest accomplishments of my life. It taught me – and my children – what dedication is all about. It was a priceless lesson in setting a goal and seeing it through.

And I must admit that some of those early morning training runs were downright spiritual.

Health and fitness isn’t a cross-the-finish-line kind of event, though. It’s an ongoing process. There’s always more to learn, always something new to try. And are there times I give into the lure of the Oreo? You bet. Life is about living, after all. But a healthy body makes life a thousand times more enjoyable.

And strutting my skinnier, happier, healthier self in some “7 for all mankind” jeans? Not a bad bonus, either.

Before

and....

 AFTER!!!

and....

Giveaway Time: Win a Trader Joe's Gift Card

I've mentioned in previous posts that I am studying to become certified as a Health and Nutrition Coach.  I'm half-way through my one year program with The Institute for Integrative Nutrition.  I'm a counselor at a middle school during my day job, however I've always looked for something to do on the side that has nothing to do with school work....that utilizes my skills and interests.....but that ultimately helps people.  While this was no small order to sort out, my path, journey, whatever you want to call it led me to this point.  

You can check out my business website here to learn more about what I do as a Health and Nutrition Coach.

So here's my current offer:  

Schedule a complimentary one-hour health assessment with me between now and Sunday, September 4th, and you will automatically enter your name into a drawing to win a $20 gift card from one of my favorite places to shop....

TRADER JOE'S!

The winner will be announced Monday, September 5th.

Complimentary health assessments (and health and nutrition coaching services) can be done face-to face, over the phone, Skype, or Facetime, so it does not matter where you live.

So you spend nothing.  You get undivided attention, guidance, and the time you deserve, and you can even get $20 off at Trader Joe's.

What Do We Do in a Complimentary Health Assessment?

We meet for one hour to discuss everything and anything about your health and nutrition free of distractions, noise, or stress.  As a Health and Nutriton Coach I'll help guide you along your path to find the answers you are seeking.  

How Do I Schedule My Complimentary Health Assessment?

Call me:  317.919.3848

Send me a message on Facebook

Email me:  Craig@cspinhealthy.com

BONUS OFFERINGS:

1.  "Like" me on Facebook at Cspinhealthy and get your name entered an extra time (if you already "Liked" my page, just let me know.)

2.  Follow me on Twitter at @Cspinhealthy and get your name entered an extra time (again...if you already are following me, just let me know.)

3.  Post this offer on your Facebook page and get your name entered an extra time.

4.  Tweet this blog entry on your Twitter account and get your name entered an extra time.

5.  Blog about this opportunity on your blog and get your name entered an extra time.

You can schedule a complimentary health assessment and actually have your name entered 6 TIMES to win a $20 gift card to Trader Joe's! 

I look forward to hearing from you!

Primary Foods

So I've been off the grid so to speak.  I feel a bit like I've been living under a rock.  

 It's summer, and when you work in a school for a living, the last thing one might want to do is be inside and on the computer. At the same time, I've been working on my second career. I'm studying to become a Nutrition and Health Coach through The Institute for Integrative Nutrition. Through my own path to wellness, I've come to realize that I want to relay all the tips, tricks, and hard work I've put in to me into others because quite frankly the things I've done have radically changed my life.....for the better....forever. However, I've discovered that the path to whole wellness is never ending. In fact, sometimes, it's a struggle. Shocker, huh?!

One of the many great things about the I.I.N. program is the promotion of Primary Foods

You can see the Primary Foods on the outer ring of the IIN Food Pyramid below.

I've thought a lot about my own Primary Foods throughout my training and how they impact my health and fitness.  As an avid Crossfitter, I am most interested in eating to get leaner, perform better athletically, and to be the healthiest me I can be.  Imbalances in my primary foods directly impact the food choices I make.  So being in touch with these four items (spirituality, relationships, career, and physical activity) are key.  For me, I often get overwhelmed with things and have issues prioritizing.  In turn, this impacts my relationships with others and so now I have two primary foods out of whack, my relationships and my career.  As my stress levels increase, I, like everyone else out there, will look to food to compensate:  hence, the never-ending battle.  So that's me. 

If you are interested in learning more about how your primary foods impact you, feel free to drop me a line at...

craig@cspinhealthy.com  

I am available for individual health consultations which would give you a preview of what it would be like to work with a Nutrition and Health Coach.  The consultation is free of charge and can be done in person, over the phone, Skype, whatever. 

You can see more about what I do as a Nutrition and Health Coach by clicking on the logo below.

New Page Added

I started this blog October 16th, 2010 with one purpose in mind:  To have a creative outlet that will keep me motivated to stay on track with my food and fitness.  At that time, I was four months into my Crossfit training and found major success with the Paleo dietary lifestyle.  Today, nine months, 124 blog posts, a few dollars, and a Facebook page later, I find myself thirteen weeks into a one year program to become a Holistic Health and Nutrition Coach through The Institute for Integrative Nutrition.

My mission:  To help individuals young and old make good food choices to accomplish their own health and wellness goals.

With a Health and Nutrition Coach clients will learn about:

increasing energy levels
learning what foods are right for them
understanding how life stressors impact diet
managing food cravings
creating a fitness plan that is sustainable
bridging the gap between food and fitness

If that means losing weight, great.  If that means, eating to gain athletic performance, wonderful.  Or if that means, to just learn how to eat and feel better, perfect!  I've mentioned a few times that I work in a school for a living.  My mission their is to help students grow academically and socially.  That passion extends to my work as a Health and Nutrition Coach as well.  

So I've added a new page to the blog.  Give it a look and drop me a line if you have interest in working with me as a client, if you have interest in the Health Coaching field, or if you just have general questions.  I'll be taking clients starting in August, 2011, and I am available to conduct talks in your office, home, wellness center, or anywhere that you'd like to gather some folks and discuss issues about food and wellness.  I have a variety of topics.  I'm also available to provide free health histories, a chance for you and I to sit down for no more than 50 minutes to discuss your health and wellness.

Don't forget to check cSpinHealthy out on Facebook.  I'd love it if you'd "LIKE IT".

It's all Connected

Lately I've been thinking how interconnected things are in relationship to my overall health and fitness.

Need a break from work.

Not as focused on my dietary habits as I want to be.

I want to be more flexible and want to make this more of priority.

Getting over a groin injury has set my fitness level back just a tad.

Busy times at home going in a few different directions.

Itching to get out of the house more as the weather breaks.

Overall, just yearning for a bit more balance in my life.

All of these things contribute to my health on one way or another.  Getting them working in the same direction at the same time is the key.  It's all connected.........work, home, food, emotions, family, etc.  The Institue for Integrative Nutrition, the school where I am studying to become a Holistic Health Coach, refers to this as my PRIMARY FOODS.  These are the things that impact the food we actually eat which are secondary.  

So the answer for me is to get myself registered for a series of races and adventures in the very near future.  Stay tuned for an upcoming post which will reveal my commitments.  This will force me to get more focused as I'll have something to aim for and will offer some variety to what I'm currently doing.  

This whole topic came to my conscious today thanks to our family friend Mary, educator, and life long learner who shared this video with us. It's a great visual about how things work together.  Enjoy.....

Diving IIN!!!

Today's the day.  Day one and 364 to go.  After a few years of thinking, "I'd like to do some work on the side that incorporates my counseling work with people, but I want to do something I am passionate about away from things related to working in a school."  Long story short, I found The Institute for Integrative Nutrition.  I'll have a certification as a Holistic Health Coach, and I hope to help folks bridge the gap between their working out and their eating, something that is so hard, but with focus, encouragement, and me as your health coach it is doable.  

If you are interested in all the content I will study, click here.  Or....leave me a comment.....or send me an email if you have any questions at cspinhealthy@gmail.com

You can also drop me a line and I'd love to conduct a free Health History with you.  We'll sit down or chat on the phone or Skype about you and all things related to you and your fitness, health, and diet. 

What do you wish you could pick up and do that you are passionate about?  Leave me a comment.  I'd love to hear.