A How-To Guide On New Year's Resolutions.

2014.  It's almost officially a new year!

At the beginning of 2014, most of us will take it upon ourselves to establish fitness and health goals or resolutions.  It is the most appropriate and common time to establish these.  Well, sort of. We are in fact creatures of habit and either routinely quit or stall on these things.

But what if you could be given a guide or helped on how to build reasonable, simple New Year's goals or resolutions and instructed on how to follow through to succeed at them?

In January, about one in three Americans resolve to better themselves in some way; however, a very small percentage of them actually follow through. The New Year begins and among those that develop and implement plans for resolutions about 75% of them adhere towards their resolution(s) for at least one week.  But less than half (46%) of them six months later are still on track.  So, many Americans are making fewer resolutions, if any, because they are not likely to stick to them.  That seems reasonable. But it seems like a cop-out too.  It is in fact the act of goal setting and the grind of hard work that makes fulfilling them more beneficial, rewarding and unforgettable.  The epic and monumental things we achieve and honor most in our lives is not merely the feat or goal but its the hilly path and long-winding road we take to get there ..... crunch after crunch, lunge after lunge, squat after squat.

"I guess I just woke up this morning and decided..
I didn't want to be chicken anymore"

  

The definition of a goal is an act of determining upon an action, method or procedure, etc. with a firmness of purpose to resolve. The 'Out There' illustration pokes fun and has the chicken exercising saying to the other how he/she plans to make ado about not being a chicken and something else. A resolution is also a “make firm to do something” kind of thing.  When you discontinue a resolution you may no longer be determined to do it or possibly unable to revise action plans. Though there may be other financial or personal reasons too. Ultimately, resolutions are active, decisive thoughts that have many difficulties and roads to overcome and as a result you will need to change your action plans and form constant reminders in order to reach them over time.

So, what will be your fitness or health goals this year?  Will you have a plan to adhere to and complete them?  Will you know of any difficulty or obstacles to following through?  It’s a great time to do it now. If you can't think of any here are the most popular resolutions: 1) Be with family more often; 2) Improve fitness; 3) Increase joy in life; 4) Lose body fat% or fat weight; and 5) Quit smoking. There's also do a Cross Fit Competition, run an Ultra-marathon and try Zumba.  So, what are yours?

The following exercise should be performed for each goal or resolution.  1) Develop a primary goal or resolution and 2) Divide it into a few mini-goals with respected plans of actions. 3) Identify any obstacles or roadblocks.  4) Set a deadline.  And 5) Set up constant reminders.    

   GOAL #1.

     RESOLUTION: __________________________________________________________

     MINI-GOAL #1: __________________________________________________________

     MINI-GOAL #2: __________________________________________________________

     MINI-GOAL #3: __________________________________________________________

     PLANS OF ACTIONS: ____________________________________________________

     ________________________________________________________________________

     OBSTACLE(S): __________________________________________________________

     COMPLETION DATE: _____________________________________________________

     CONSTANT REMINDER(S): ________________________________________________

Fitness and health goals or resolutions are personable decisions with respective plans. They are great ideas in many ways.  They inspire us or motivate us to accomplish or be better at something - financially, physically, socially or spiritually.  So why are fewer of us making resolutions (~40%) and more importantly, why are we not meeting those resolutions each year?  Promises are promises.  And they should not be broken in any way.  That destroys our body, emotions, mind and soul.  So instead of deciding on the same old promises and doing the same old things you should consider the following "five" to have a cosmetic-like face lift on making more practical or simple fitness and health goals or resolutions. 

   THE COSMETIC-LIKE FACE LIFT "FIVE" : 

     #1: Make goals with action plans you know you will keep!

     #2: Make goals into mini-ones and complete them one at a time.

     #3: Make goals so each one can be completed within six months.

     #4: Make goals with a clear reminders knowing what it will completely take.

     #5: Recreate action plans throughout the year, but ultimately Think - “Why not?”

It’s obvious we want to change our ways.  But in order to change ourselves or something you must leave a little bit of yourself or something behind in the past.  It’s paying the price! but “that” is simply thought of as getting rid of something to gain something.  Regards to exercise, health or wellness, it’s more motivating and reasonable to move away from pain and towards pleasure and well-being.  But our bodies and brains consciously and unconsciously resist change for better or worse.  It’s following the path of least resistance.  So of the questions - “Do I know and really want to change something?” and “Is paying the price worth it?” - what can be done with the cosmetic-like face lift "five" rules to create new paths of NO resistance?  Decision-making.  Exercising.  REMINDERS.  Time.

It's only understandable we can only process or remember a certain number of things consciously versus subconsciously.  In fact, it has been proven scientifically you can only process or think of approximately seven to nine things at the conscious level.  Therefore we must develop reminders to spend the best amount of our energy, motivation and time on them so we can complete them within a reasonable amount of time.  And without a doubt the best means to developing reminders is via listening to at looking at them.  Hear No Evil, See No Evil.  Well, in this case - Hear What Am, See What Want.

     #1) Each morning listen to a voice recording about your goals, and life visions.  

Click HERE to Know How to Properly Make a Vision Board.

     #2) Every day and often look at a properly constructed and placed vision board.  


The voice recording and vision board are as important as goal setting in regards to developing and fulfilling goals or resolutions.  These can provide us with constant reminders.  And though these have become more popular in recent years due to the celebrity marketing and expansions in technology, they are underused.  For #1) it's essential to listen each morning to a voice recording of your resolutions. You can make a voice recording and listen on a computer desktop or mobile device.  It's best to do this while meditating in quietness so you can feel the energy and passion, and see a plan of action or visualize the words.  With #2) it's imperative to cut out or make personal notes or pictures of things that are inspirational or motivational and relate to your resolutions and post them on a poster board or onto a wall.  You can also use an app on your computer desktop, mobile device or phone to copy and paste notes or pictures.  And daily, you will want to glance at your vision board, and similarly with the voice recording, ponder in quietness so you can feel the energy and passion, and see a plan of action.  Think, I will have these fruit (goals/visions) by planting and harvesting these seeds (plans of actions) over this period of time.        

It's paramount to remember that every goal or resolution has emotional and physical responses and together they respectively yield a happy or unhappy outcome.  Remain true to and think positive of yourself.  The only negative outcome comes from one that has no try or is not from within.

Inspiration comes from outside things.  Motivation happens from within - Within You!

Don't Stop No Matter How Far or Hard It Is.  It's In You.

The main thing about any New Year's goal or resolution is you should clearly state the benefits and how it will be played out and received over time.  It’s a desired outcome or situation. Otherwise you would not have thought of it. And it is not a clear goal to say “I want to lose body weight.”  Though you may be dissatisfied with your body figure or weight and want to improve your look or lower your health risks. It's just not visionary.  It’s visionary when you completely comprehend how and know why you want to achieve a resolution that will make you stay motivated and willing to pay the price - “It's every penny worth it!”  If you believe in yourself and know how to develop and follow through on a resolution and understand why its important then you can earnestly and virtually be motivated and proud and more likely see a successful outcome!  And you will find that there is no "STOP" in you.  You also must not forget to use voice recording and vision boards year round!!!    

2014 Cleanse and Detox Plan!

Candy canes.  Christmas cookies.  Cookies.  And more cookies.  Egg Nog.  All that and more are typical at Christmas time.  And that is not including the pecan pies and red wine.  The truth is, Christmas is a time for festivities and food, in no particular order.  Of course, the other 'F' falls off the list of priorities as a result.  That 'F' is Fitness.  And with "fitness" forgotten we on average consume more calories and downgrade our fitness and health.  So, how do we get back our fitness and health for the new year?

There are many articles and blogs commenting on this very question.

The most common recommendation is to return to normal.  Go back to your normal dietary habits as soon as possible.  It may take a few days to return your body and its energy demands vs supply and metabolism to normalcy but you will get there.  I agree with this simple suggestion, but what if you are like most people and have bad dietary habits or follow a low-quality, poor nutrition plan.  Perhaps you are like most people and eat more than the recommended amounts of artificial sweeteners, food additives or dyes, processed chemicals, refined sugars, saturated fats or trans-fatty acids.  Yes?  If so, the best thing to do would be to do an effective, gentle cleanse and detox in addition to exercising regularly and following a sound nutrition plan.  The cleanse and detox plan would clean out and recharge your body and its organs and systems, especially your gut, and restart your metabolism.  The exercise and nutrition plans would allow you to continuously improve and maintain all areas of fitness and health, relaxation and restoration.

No other way around it, "The pathway to good health is through your gut."

The human body is innately equipped with highly ingenious and involved organs and processes and systems which are naturally designed to continuously give itself fuel and nutrients and also often or regularly mobilize and remove chemicals, inflammation and toxins.

The primary organs for the above said are: 

• Blood and Skin
• Colon and Intestines
• Gallbladder, Kidneys and Pancreas
• The Heart, Liver, Lungs, Lymphatics

The organs above mentioned and the respected functions and pathways are in reality  interconnected with and interdependent upon the others synergistically.  Therefore, if the organs are functioning properly and together we will be and feel in good health.  But if any of the organs or its functions or pathways is performing less than optimal, such as its slow, then an unnatural burden exists on other organs which precedes unpleasant symptoms.

The signs or symptoms that the body has or shows as a way of indicating it's tired, toxic, and unclean and needs a little gentle, tender loving care by means of a cleanse & detox plan. The usual constellation of complaints that your body tells you you are toxic and and unclean and to what extent or severity you need to detox and cleanse it are:  

• Bad Breath and Coated Tongue
• Bowel Issues, Chronic Bloating and Constipation
• Chronic 'Cold' Symptoms, Fatigue, Lethargy and Tiredness 
• "Gassy", Hormonal Imbalances and Hunger Cravings and Pangs
• Persistent Dizziness, Headaches, and Muscle Aches and Weakness
• Problematic Skin Conditions, such as Acne, Eczema, Hives and Rosacea
• Reduced Sex Drive; Stubborn Weight Gain or Unexplained Weight Loss; and MORE.

Why is it important to do a Cleanse and Detox Plan?  Will not my body handle and normalize itself over time?  Maybe.  Probable not, though.  When a body becomes filled with uncontrolled levels of acids, toxins and waste it lets out or shows signs or symptoms that signal errors in our natural method of ushering out "cardio-metabolic" waste from numerous by-products, contaminants or poisons, such as: air pollution and household and personal care products, "American-ized" consumption of high fat and sugar food, contaminated farms and livestock, exercise metabolism, medication by-products, normal human functioning and physiology, and stress. With all the the possible degrees and severity of hyper-toxicity and uncleanliness at any given point or time in the human body, it and all of its organs and systems can become affected and "sick." Simply, a toxic and unclean body and metabolism makes us sick and tired!!!  The GOOD NEWS: is you can do something about it and it starts at "The Gut!"

Do this.  And here is Phytly's version-'The Plan.'  It consists of nutrition, supplementation and water.  It's several steps!  And the key is to avoid Cleanse & Detox symptoms (The Healing Crisis) by being persistent and proactive to support your body’s inherent ability to clean itself or clear out and unload toxins and waste. You can request a personal 'Plan' too- CLICK HERE!   

1.  Cut Out Toxic & Unclean Foods: The more you breathe, drink, eat, use or wear toxic or unclean air, drinks, food or products, respectively, the more severe will be your symptoms. Think, a heavy coffee drinker or smoker that suddenly stops their consumption or use will experience numerous symptoms, including intense, regular headaches and tiredness.  The first step of 'The Plan' is to breathe, drink, eat and live a CLEAN life.  So GO and get rid of anything and everything that prevents you from doing so.

2.  Drink Lots of Water, Water, Water: The transparent fluid you call water is essential to life.  It's important in almost every way possible, such as aid digestion, assist in about 90% of all chemical physiological reactions, boost the immune system, cut certain cancer and cardiovascular disease risks, help compose more than 60% of muscle tissue, and increase energy and metabolism.  It will also help you lose or maintain body weight and more importantly filter out acids, toxins and waste from blood, organs and tissues.  So DRINK-DRINK-DRINK a lot of water! and add lemon to boost the detoxing power.  Perhaps set a daily or hourly reminder on a Fitbit application that's connected to a Fitbit Flex as well.

3.  Get Help From Digestive Enzymes:  You also must understand daily nutritional support and water is not enough by themselves.  You need to consume digestive enzymes to help metabolize food and process nutrients and substrates too. Without digestive enzymes your body will be unable to breakdown and use essential nutrients or substrates which could cause digestive issues, nutritional deficiencies, reduced labido, tiredness, and more.  [I had bloating, cramping, gas and stomach pains everyday for more than three years.  It affected my eating and exercise habits, energy levels, mood and sleep.  I ate healthy and was an avid exerciser of at or more than 90 minutes of exercise per day (I am an exercise physiologist and personal trainer), but my GI system sucked!  However, my GI symptoms resolved after I was introduced to and started using doTERRA Terrazyme Digestive Enzyme Complex.]  The said is a digestive enzyme treasure.  It's a concentrated digestive enzyme supplement with a patented assimilation system to make the enzymes distribute evenly to the proper cells, organs and systems, especially in the GI tract to clean out the intestinal walls and keep the "Gut in Check."  After a year my GI system is symptom-free.   

4.  Maintain Daily Nutritional Need, Support: Understand your body is designed to filter out and eliminate toxins from in the body's organs and systems. Though you may drink and eat a perfect all-Organic, Gluten-free, Paleo or Vegan diet your food alone can not provide all the essential fatty acids and macro and micronutrients the body needs to regulate its physiological development, functions and metabolism and support its natural cleansing and detoxification processes. Don't worry!  There is a complete and easy solution. It again comes from doTERRA.  It's doTERRA Lifelong Vitality (LLV).  Its a complete, daily, easy-to-use nutritional system containing all 4 categories of nutrients- antioxidants, essential Omega- fatty acids, minerals and vitamins- that boost immunity, support the body's cleansing and detoxification processes and reduce cellular fatigue, inflammation and oxidative stress.  The doTERRA LLV is the first complete nutritional system and after using it with a healthy nutrition plan it, I had cleansed and detoxed my body, enhanced my exercise performance and recovery time, improved my sleep quality, and much more.  

5.  Use doTERRA Essential Oils and Products: What's up with doTERRA?  Why the mentioning and use?  Well, if there is something good it's expected to tell everyone about it.  The Bible.  doTERRA.  You get the idea.  The doTERRA Cleanse and Detox Plan is the most gentle, superior program.  For example, The Master Cleanse Plan specifically detoxes the gallbladder by drinking a cayenne, lemon and pure maple syrup drink several times a day for weeks.  In comparison, a daily drop of the doTERRA Lemon Essential Oil is equal to 20 lemons and detoxes the gallbladder.  The doTERRA Zendocrine Supplement contains whole food constituents and extracts that specifically support cleansing and detoxifying the colon, kidneys, liver, lungs and skin.  Again, you may ask, "Why doTERRA Oils and Products?"  Trial and error!!!  "These are the only "things" I have had complete success for cleansing and detoxification (and increasing my immune system among other things).  If you follow 'The Plan' you'll benefit greatly and have success too.

Now if you do not try the doTERRA essentials oils and products PLEASE use something to cleanse and detox your body's organs and systems.  And if you or your body does not agree with or have positive changes from using perhaps a commercialized or OTC product then perhaps give  'The Plan'  a reasonable try.  As with any change in or following of a new lifestyle plan of cleansing & detoxing, exercise, healthy nutrition and stress management, including massage and yoga, it is MOST IMPORTANT to just do something.  There are numerous methods, plans and techniques for a cleanse and detox, exercise, nutrition and stress management, so it's important to find the best, most effective and suitable plan.  And it's equally important to follow a plan that has the fewest chemicals and only natural products, long-term benefits and real results that are shared by trusting allied health professionals, dietitians, M.D.'s, and people like you.  I don't like juicing.  I like 'My Plan.'

12 Days of Christmas Fitness

12 Days of Christmas Fitness

Even Elves Exercise

-

Christmas is slowly approaching and it'll be here very soon.  Some people like to eat, hibernate and part, in no particular order.  Others just eat a lot and sleep.  What's missing perhaps is being cheery, eating healthy and exercising or working out.

Not on my Christmas watch (Dear Santa, I really want this Rolex watch).  The holidays, especially around Christmas and New Year's, is one of the hardest, harshest and worst times on your arteries, energy levels, pocket book, stress levels and waistline, but I am personally putting a stop to that. Though we neglect exercise and replace it with charitable dinners and events, lunch feasts and parties, shopping or traveling (Of course, these are reasonable and valid reasons), it is easier than expected and more important to plan or reschedule exercising around those said activities or events. 

Christmas Exercising With The Kids

The task or thought of exercise planning and programming can be daunting, and regretful too. So I would like to offer a Christmas fun-filled exercise plan that can be done and had by ALL, especially ELVES, families and KIDS.  It's the 12 Days of Christmas Fitness- Elf Style. It's an awesome and informative way to be like "the Elf" and do a different exercise each day for 12 days, and laugh and learn along the way.  

I have a friend to help you. Dylie. He's an Elf and he says, "Elves Exercise Too" between all the hard work of constructing and putting together toys, eating candy canes and maple syrup oatmeal, and partying with ol' Santa."  He also says, "As with the Elves, the 12 Days of Christmas Fitness plan will keep you glad and joyful and your heart healthy and muscles pumping. And the more you do the healthier and merrier you will be too."  So, please SHARE!

To do the 12 Days of Christmas Fitness you first want to know the original, traditional song: The 12 Days of Christmas.  The exercise plan related to this song, however, is chronologically performed the opposite direction and the day equals exercise reps.  So, the days in the said song are the exercise-related reps and the number of days before Christmas. If you are on Day 10 before Christmas..... you will first do 10 reps of the "new" exercise then perform 12 reps of Day 12's exercise, 11 reps of Day 11's exercise and repeat 10 reps of Day 10's exercise..... in the plan. 

You will begin at, "On the 12th Day Before Christmas my Fitness Trainer showed me....." and every day you will be given a new exercise to do in conjunction with the previous exercise(s). You can do this without missing a day by following the "fun" here.  You are able to follow along here with updated pictures and updates YouTube videos.  The same videos can also be able be followed and seen with this creative and innovative calendar and poster -> Click here. 

The fun, moving and singing begins today!!!

"On the _____ Day Before Christmas my Fitness Trainer showed me....." 

(Subscribe to the blog so you don't miss out on this.)

The 12 Days of Christmas Fitness is meant to boost your Christmas spirit.  It's meant for you and your family, especially the kids, to come together, do something fun and healthy, exercise, laugh and shout. Christmas is not a time to neglect your health for more than normal holiday dinners, parties, etc. Rather it's a time to be more in-tune to healthy habits.  There is no better way to do that than to be with family and realize Christmas and fitness can coexist throughout the holiday season- Even Elves Exercise Too!

How To Be Calm and Manage The Holiday Season

Be Calm and Enjoy the Holiday

It's Christmas time.  One of my most favorite holidays.  I love hearing the kids cheer in delight as they decorate the house and hang up stockings (there is a lot of present shaking too), listening to Christmas music in the car or house or at shopping stores, looking at the Christmas tree with its bright, shining lights and star that fill the house and rooms with sparkles and a spirit, watching Christmas movies about charity, forgiveness, kindness and love, and many more things about the season too.  The missing element (in California), however, is snow.....and without snow there's no Frosty The Snowman, snow angels, snowball fighting or snowflake kisses.  Still, I definitely do not miss the frozen car windows, icy and snowy driveways or slippery roads. There are some things in every season that are best left out, in my opinion, especially MEAN PEOPLE and STRESS.

The Christmas time can be overwhelming and stressful.  It can bring out the worst in people and make people overly busy and stretched to thin. Its just there are Christmas dinners, gift exchanges, parties, plays, etc.  And there is Christmas baking and party decorating and preparations, gift wrapping, good deeds, shopping, and more.  The thought of all of the "To-Do's" at Christmas time have my breathing and heart rates elevated and muscles tensing and I'm now starting to be forgetful, get hungry and nervously twitch.  What gives? I thought Christmas time was a time of good tidings of comfort and joy, family, friends and work gatherings or parties filled with laughter and love.

"Tis the season to be jolly, Fa La La La La... La La La La....." is apparently a part time feeling or thing.  But it does not have to be that way.  There are numerous healthy, stress-busting solutions (What are The Top Stress-Busting Solutions for the Holiday Season) to help you be calm and relaxed so you can keep your body and mind in a healthy and stable state and strong and energy levels up, and plan or schedule activities or parties so you can truly enjoy and feel the spirit throughout the Christmas season (time).

The happiness and joy that comes from or out of Christmas time are ones that really comes from genuine giving and love. Unless you are always a genuine person or become one overnight the following "Tips" will help you be calm and manage this holiday season.   

Apps & Calendars

Plan With and Use Apps and Calendars: If you have an Android, Blackberry or iPhone I bet you know how important it is to plan with and use the calendar app that exists on the home screen of the mobile device.  The calendar app should be used with a calendar or daily planner.  The two are at the palms of your hands and together they make it easier for you to complete projects, divvy tasks, do last minute shopping, find decorating ideas, make last minute phone calls, not miss meetings or parties, send cards or letters via email or post office, set reminders, and more. 

CalenMob

• Add appointments or meetings in a mobile device's calendar and set the alarm! and reminders at days and weeks to give you plenty of time to plan ahead and be prepared when it's time.

• Get a gift for the Gift Exchange.
• Go to the gym for a circuit training class.
• Go grocery shopping for the Holiday Dinner.
• Send out Christmas cards by December 15th.

• In a calendar or daily planner write down ALL commitments, meetings and parties, and concrete plans in the Notes section(s) so you can also make necessary arrangements or plan ahead and be prepared when it's time, especially any end-of-the-year deadlines, goals or projects. (These can also and it's recommended to be performed with a mobile phone's calendar app.)

• Drop off taxes to accountant/financial planner.
• Load an iTunes Playlist for the Friends-Giving Holiday Party.
• Make babysitter and hotel arrangements for the New Year's party.
• Plan healthy habits, such as exercise and yoga, most days of the week.

Simplify Decorations & STRESS

Be Imperfect & Don't Stress the Small Stuff.  This is a joyous, special time that can quickly U-Turn into an overwhelming, stressed out, unplanned time.  You can avoid that by carefully stepping back and tweaking schedules or thoughts.  

• Don't expect everything to go as planned no matter the amount of energy expended and preparation.  At a dinner or party having high expectations of others or yourself typically precedes disappointment or frustration which usually causes tension and the party's over then in more than one way.  That's unfair to family, friends and others. Try to have realistic ideas of how a dinner or party should go and at go-time just let everything go and unfold.

• Don't miss the opportunities to create memories.  Don't stretch yourself to thin.  Take time to hold close and laugh with loved ones and bake Christmas cookies and play games with kids. 
• Make homemade gifts.  It can be calming and rewarding.  Have the kids help out to make it a bonding and creative time.

• Don't stress the small stuff.  It's just stuff.  Right?  No sweat.  You can do anything, and everything you do will be PERFECT! 

• Decorate a Christmas tree with fewer bulbs, garland, icicles and lights, and the house with fewer candles, figurines, pictures and wreaths.  Less = More.
• Prepare only a few type of appetizers, finger foods and main meals.  Do this days ahead to avoid last minute catastrophes or change of minds.  And have the kids help out to make it a family, fun-filled time.

• Large and small stressors and things happen to all of us. And they will this Christmas too. The best thing you can do is plan ahead and shop or stock up on clothes, food, gifts and other items so you can limit the amount of unplanned things that will happen to you.

• (Amazon) Shop online.
• (Costco) Stock up on Christmas decorations and food to avoid repeat trips.
• Get an Exercise Coach or fitness video and workout at home in living room.

What About Me ..... Us???

Don't Worry, Be Happy.  We only live once in our lives and every holiday and season comes and goes as it pleases.  There's no way of controlling or stopping it.  So, it is in our best interest to leave "drama for our mama" and live each moment to its fullest, and make do.  I'd suggest be creative and have fun doing it.

• Put up a tree "Cirque-" style. 
• Start new Christmas family traditions.
• Write a yearly Christmas Story together.

There are opportunities at Christmas to  do "stuff" together, but it's also a great time to not let your or your family's health go in place of weight gain, etc.

• Avoid high fat and sugar foods.
• Drink a lot of water and eat snacks to prevent overeating.
• Get enough relaxation and sleep- nap; play games, read books; take shower.
• Increase physical activity levels & limit computer, tablet and TV screen times.

 Be Calm and Enjoy the Holiday Season.  Its "Happy Holidays!!!" for a reason.

Top Holiday Stress-Busting Tips

Holiday Seasoning Stress-Busting

for Couples & Parents

I have a good life.  And at this time of year, with Christmas and the December month, it is perhaps one of the my most special times of the year. I have many fond memories and treasures of special beginnings, events or happenings.  To name a few: I married my beautiful and lovely rock star wife, Jessica, on December 02, 2005; She gave birth to our awesome, busy and sassy third son, Dylan (Dylie) Hendryx Kazmucha, on December 15, 2010; And we have started to create our own family Christmas traditions, such as on Christmas Eve the boys and my wife and I get new PJs to wear, to name one of many.

It is a great time of year, but it is also filled with much stress.  And I hate stress.  But it always seems to creep into my (daily) life, especially around the holiday season.  Though I would like to crawl and hide in my master bedroom's closet (Why bother.....the kids would find me anyways.  I play the best AT-AT Droid so they need me to.....die.  Whatever.), the stress will always be there unless I bust the stress at the root.  It is true you may be able to temporarily hide from stress but you can not runaway from it.

So, as a seasoned and tried and true veteran of stress-fighting, and as a dad and husband, exercise physiologist, life coach and nutritionist, I am indicating the top stress-busting solutions to keep your health and state of mind at bay or perhaps elevated at this special though busy and crazy time of yours.  

This time of the year, you would probably like to be active in the community, healthy, organized and prepared and without chaos, drama, stress and taking out the fat pants.  We must be accountable of our actions and take charge of the daily encounters or day to day things this holiday season to make it a Happy 'One'.  You can have a Happy Holidays! by following ALL or any of these tips.

- FAMILY/SELF -

• Be active and actively involved with family functions or in the community, but take care of yourself too.  You can not "give" your love or time if you are sick and tired.  Stay healthy all season by eating healthy, exercising, getting plenty of sleep and Vit C and Zinc, and having FUN with the family.    

• Be aware of what is most important this holiday season (and ALL the time). Spend time with the family, especially the kids.  They will not remember the house was decorated like a Better n' Homes magazine spread, but they will remember all the family activities and fun-filled times spent together: 
• Building snowmen.
• Having a snowball fight.
• Dancing to "Jingle Bells."
• Singing Christmas Carols, like "Silent Night."
• Watching Christmas movies, such as Elf or The Polar Express.  

• Don't over schedule yourself or your family with activities or events such as church, school or work functions or dinner parties. Pick a few to do.

• Shop online at Amazon or similar sites, and use Groupon and other like-websites to get discounts and freebies, such as 2:1's and free shipping.

- HEALTH -

• Avoid high fat and sugary foods or meals.
• Don't eat more calories since its Christmas. 
• Drink less alcohol and more pure WATER!
• Eat nutritionally, well-balanced snacks -
• Drink a Trim Shake
• Handful of Mixed Nuts
• Most Fruits and Vegetables

• Exercise in the early morning before any of the family wakes up or after bedtime to avoid conflicts or obstacles to working out.
• Exercise regularly- Perform about 150 or more minutes per week.
• If you do not exercise regularly- See a Certified Personal Trainer!
• Get plenty of rest and sleep.  If needed, take a nap during down times.
• Limit computer, smartphone, tablet and TV screen viewing and video game playing time.  Set a daily limit of minutes for each of the said activities.
• Listen to an eBook or read a new book.  Reading a book calms our senses and temporarily take us out of the busy, crazy, normal world and in ours.

• Take a relaxing, quiet, warm bath (with bubbles and candles) in the morning or at nighttime.  Try Aromatherapy Essential Oils for serenity!

• Chamomile or Eucalyptus
• Lavender, Serenity Blend or Ylang Ylang

• Take time to do family activities- laughing and playing, and re-connect and cuddle up with the spouse.  Outside of Eating Healthy and Exercise, Laughter and Love are some of the best medicines naturally in the world.

- MOTIVATION -

• Embrace your imperfection. It's one of the nicest things you can do for your kids and your mate. Being imperfect takes the pressure off of you and off of them.

• Refresh or start "new" holiday traditions that's for everyone and are less stressful and simple and can be treasured.
• Have everyone climb into bed or gather around the Christmas tree to read a Christmas or Holiday story.
• Have the kids hand-make decorations or gifts.
• Have the kids pick some books, clothes and/or toys to give to a charity of choice or the homeless shelter in town.  

• See your stressors and overcome it. List your stressors and deal with the ones you can take care of.  You can not control the cost of a STAR WARS Lego Set, but you can get a snow shovel to use, respectively. 

• When an "I should" wanders in your mind, you don't have to do it.

• 2013.  It is what it was.  Start 2014 with no concerns, doubts or regrets. Stay within a budget for Christmas and the holiday and live as close to a normal schedule as possible. You don't want huge bills or extra body#?

The holiday seasons each have their own challenges and pressures.  It's a time for fun.  A time for love.  Sharing and togetherness.  Shoot, it's a time for making a list and checking it twice and showing everyone how good you are, especially Santa.  Somehow my sons always get me Dark Chocolate Coal. -That's! Fine! With! Me!-  But all the stress that creeps in can be beat or managed and when done so you will surely enjoy all the newly created memorable moments and treasures.  "Don't be 'Scrooge'!  Just be You!"

The Post-Thanksgiving Cleanse & Detox Plan

Turkey.  Stuffing.  Rolls.  Mashed Potatoes.  Green Bean Casserole.  All that and more is a typical feast for Thanksgiving.  And that is not including the pies and wine.  The truth is, Thanksgiving is a time for festivities and food, in no particular order.  Of course, the other 'F' word falls off the list of priorities as a result.  That 'F' word is Fitness.  And with "fitness" forgotten we on average consume more than 4,500 calories on Thanksgiving feasts as a whole.  With a caloric intake more than three times the daily need or requirement, how do we bounce or get back our fitness and health?

There are many articles and blogs commenting on this very question.

The most common recommendation is to return to normal.  Go back to your normal dietary habits as soon as possible.  It may take a few days to return your body and its energy demands vs supply and metabolism to normalcy but you will get there.  I agree with this simple suggestion, but what if you are like most people and have bad dietary habits or follow a low-quality, poor nutrition plan.  Perhaps you are like most people and eat more than the recommended amounts of artificial sweeteners, food additives or dyes, processed chemicals, refined sugars, saturated fats or trans-fatty acids.  Yes?  If so, the best thing to do would be to do an effective, gentle cleanse and detox in addition to exercising regularly and following a sound nutrition plan.  The cleanse and detox plan would clean out and recharge your body and its organs and systems, especially your gut, and restart your metabolism.  The exercise and nutrition plans would allow you to continuously improve and maintain all areas of fitness and health, relaxation and restoration.

No other way around it, "The pathway to good health is through your gut."

The human body is innately equipped with highly ingenious and involved organs and processes and systems which are naturally designed to continuously give itself fuel and nutrients and also often or regularly mobilize and remove chemicals, inflammation and toxins.

The primary organs for the above said are: 

• Blood and Skin
• Colon and Intestines
• Gallbladder, Kidneys and Pancreas
• The Heart, Liver, Lungs, Lymphatics

The organs above mentioned and the respected functions and pathways are in reality  interconnected with and interdependent upon the others synergistically.  Therefore, if the organs are functioning properly and together we will be and feel in good health.  But if any of the organs or its functions or pathways is performing less than optimal, such as its slow, then an unnatural burden exists on other organs which precedes unpleasant symptoms.

The signs or symptoms that the body has or shows as a way of indicating it's tired, toxic, and unclean and needs a little gentle, tender loving care by means of a cleanse & detox plan. The usual constellation of complaints that your body tells you you are toxic and and unclean and to what extent or severity you need to detox and cleanse it are:  

• Bad Breath and Coated Tongue
• Bowel Issues, Chronic Bloating and Constipation
• Chronic 'Cold' Symptoms, Fatigue, Lethargy and Tiredness 
• "Gassy", Hormonal Imbalances and Hunger Cravings and Pangs
• Persistent Dizziness, Headaches, and Muscle Aches and Weakness
• Problematic Skin Conditions, such as Acne, Eczema, Hives and Rosacea
• Reduced Sex Drive; Stubborn Weight Gain or Unexplained Weight Loss; and MORE.

Why is it important to do a Cleanse and Detox Plan?  Will not my body handle and normalize itself over time?  Maybe.  Probable not, though.  When a body becomes filled with uncontrolled levels of acids, toxins and waste it lets out or shows signs or symptoms that signal errors in our natural method of ushering out "cardio-metabolic" waste from numerous by-products, contaminants or poisons, such as: air pollution and household and personal care products, "American-ized" consumption of high fat and sugar food, contaminated farms and livestock, exercise metabolism, medication by-products, normal human functioning and physiology, and stress. With all the the possible degrees and severity of hyper-toxicity and uncleanliness at any given point or time in the human body, it and all of its organs and systems can become affected and "sick." Simply, a toxic and unclean body and metabolism makes us sick and tired!!!  The GOOD NEWS: is you can do something about it and it starts at "The Gut!"

Do this-'The Plan.'  It consists of nutrition, supplementation and water.  It's several steps!  And the key is to avoid Cleanse & Detox symptoms (The Healing Crisis) by being persistent and proactive to support your body’s inherent ability to clean itself or clear out and unload toxins and waste.   

1.  Cut Out Toxic & Unclean Foods: The more you breathe, drink, eat, use or wear toxic or unclean air, drinks, food or products, respectively, the more severe will be your symptoms. Think, a heavy coffee drinker or smoker that suddenly stops their consumption or use will experience numerous symptoms, including intense, regular headaches and tiredness.  The first step of 'The Plan' is to breathe, drink, eat and live a CLEAN life.  So GO and get rid of anything and everything that prevents you from doing so.

2.  Drink Lots of Water, Water, Water: The transparent fluid you call water is essential to life.  It's important in almost every way possible, such as aid digestion, assist in about 90% of all chemical physiological reactions, boost the immune system, cut certain cancer and cardiovascular disease risks, help compose more than 60% of muscle tissue, and increase energy and metabolism.  It will also help you lose or maintain body weight and more importantly filter out acids, toxins and waste from blood, organs and tissues.  So DRINK-DRINK-DRINK a lot of water!- Perhaps set a daily or hourly reminder on the Fitbit application that's connected to a Fitbit Flex and take a water bottle wherever you go if possible.  Shoot, even the First Lady Mrs. Obama is all about drinking water.  

3.  Get Help From Digestive Enzymes:  You also must understand daily nutritional support and water is not enough by themselves.  You need to consume digestive enzymes to help metabolize food and process nutrients and substrates too. Without digestive enzymes your body will be unable to breakdown and use essential nutrients or substrates which could cause digestive issues, nutritional deficiencies, reduced labido, tiredness, and more.  [I had bloating, cramping, gas and stomach pains everyday for more than three years.  It affected my eating and exercise habits, energy levels, mood and sleep.  I ate healthy and was an avid exerciser of at or more than 90 minutes of exercise per day (I am an exercise physiologist and personal trainer), but my GI system sucked!  However, my GI symptoms resolved after I was introduced to and started using doTERRA Terrazyme Digestive Enzyme Complex.]  The said is a digestive enzyme treasure.  It's a concentrated digestive enzyme supplement with a patented assimilation system to make the enzymes distribute evenly to the proper cells, organs and systems, especially in the GI tract to clean out the intestinal walls and keep the "Gut in Check."  After a year my GI system is symptom-free.   

4.  Maintain Daily Nutritional Need, Support: Understand your body is designed to filter out and eliminate toxins from in the body's organs and systems. Though you may drink and eat a perfect all-Organic, Gluten-free, Paleo or Vegan diet your food alone can not provide all the essential fatty acids and macro and micronutrients the body needs to regulate its physiological development, functions and metabolism and support its natural cleansing and detoxification processes. Don't worry!  There is a complete and easy solution. It again comes from doTERRA.  It's doTERRA Lifelong Vitality (LLV).  Its a complete, daily, easy-to-use nutritional system containing all 4 categories of nutrients- antioxidants, essential Omega- fatty acids, minerals and vitamins- that boost immunity, support the body's cleansing and detoxification processes and reduce cellular fatigue, inflammation and oxidative stress.  The doTERRA LLV is the first complete nutritional system and after using it with a healthy nutrition plan it, I had cleansed and detoxed my body, enhanced my exercise performance and recovery time, improved my sleep quality, and much more.  

5.  Use doTERRA Essential Oils and Products: What's up with doTERRA?  Why the mentioning and use?  Well, if there is something good it's expected to tell everyone about it.  The Bible.  doTERRA.  You get the idea.  The doTERRA Cleanse and Detox Plan is the most gentle, superior program.  For example, The Master Cleanse Plan specifically detoxes the gallbladder by drinking a cayenne, lemon and pure maple syrup drink several times a day for weeks.  In comparison, a daily drop of the doTERRA Lemon Essential Oil is equal to 20 lemons and detoxes the gallbladder.  The doTERRA Zendocrine Supplement contains whole food constituents and extracts that specifically support cleansing and detoxifying the colon, kidneys, liver, lungs and skin.  Again, you may ask, "Why doTERRA Oils and Products?"  Trial and error!!!  "These are the only "things" I have had complete success for cleansing and detoxification (and increasing my immune system among other things).  If you follow 'The Plan' you'll benefit greatly and have success too.

Now if you do not try the doTERRA essentials oils and products PLEASE use something to cleanse and detox your body's organs and systems.  And if you or your body does not agree with or have positive changes from using perhaps a commercialized or OTC product then perhaps give  'The Plan'  a reasonable try.  As with any change in or following of a new lifestyle plan of cleansing & detoxing, exercise, healthy nutrition and stress management, including massage and yoga, it is MOST IMPORTANT to just do something.  There are numerous methods, plans and techniques for a cleanse and detox, exercise, nutrition and stress management, so it's important to find the best, most effective and suitable plan.  And it's equally important to follow a plan that has the fewest chemicals and only natural products, long-term benefits and real results that are shared by trusting allied health professionals, dietitians, M.D.'s, and people like you.  I don't like juicing.  I like 'My Plan.'