37 Rockland Dr
Toronto, Ontario
M2M 2Y8

Lynda Wise
B.Sc., C.P.C.C.  
Certified Professional Co-active Coach

Helping women reshape their bodies and their baggage!

Weight Loss and Well-being Coach

October 2008
Issue 42

What's in it for you?  A connection, some challenges, a few questions to encourage you to simply reflect about how you live your life versus how you want to live your life.  Feel free to share the answers with me:  I'd love to hear from you.  This is an invitation to focus on where you'd like to change and grow.  


A challenge for you

Looking after joints - not the local bar variety - rather joints like your knees, elbows, etc.

The Fight Against Overeating.

Ho hum - the economy!

1:  A Challenge for You  

There is a special joy experienced when you do something nice for someone especially if it is appreciated.  It's intriguing to analyze the role of the appreciation with respect to your motivation for doing the good deed.  Suppose you were to do the deed without acknowledgement.  Would you still do it?

Your challenge this month is an experiment.  Do something nice anonymously.  Here are a few suggestions - take in a neighbour's recycling bins, leave a bouquet of flowers for someone who needs a lift, send an unsigned complimentary letter to someone special (who won't even remotely think it's from you).  Let your imagination produce a weird and wonderful random act and plan how you can pull it off without ANYONE knowing who did it.  It will be your secret, never to be revealed to anyone.  

And after it has been done check out how you feel.  And please, please, please let me know what you think.  lyndawise@yahoo.com Will you do it again?   What were the emotions that you noticed after your act of kindness?  Did it give you more pleasure or less pleasure than your usual act of stepping in to help where you are acknowledged?

If you wish to discuss your feelings regarding this or other facets of how you like your life, please remember the 30 minute complimentary coaching call.  Even 30 minutes can help get you thinking in a more gratifying, happier way.  

To make arrangements please call 416-225-3535 or email lyndawise@yahoo.com

2:  Looking after Joints

One doesn't need a crystal ball to foresee this part of our future.  The message from the medical profession and the media is so very clear:  exercise, exercise, exercise so you can Stay Young, Lose Weight, Prevent Disease all promises for a longer healthier life.  But there's another statistic which needs to be addressed.  The number of physical injuries is growing:  fast!  This is not really a shock since more people are exercising more.  So, the idea is to be mindful of what you can do to prevent unnecessary risk and subsequent injury.  Here are a few suggestions:
  • Warm up and cool down when exercising.  Think of a piece of spaghetti.  Brittle.  Throw it in hot water and it becomes more flexible.  Muscles and joints that aren't in use are stiff.  Warm them up by stretching and they become loose, thus less likely to snap or strain.  As you exercise, muscles shorten.  Stretching at the end returns them to the optimum resting length and minimizes the stiffness which sometimes follows a day or two later.
  • Use splints or supports recommended by a doctor or physiotherapist when you are slightly injured and wish to continue exercising (only with your doctor's okay!)
  • There are supplements that are supposed to help joint health glucosamine and chondroitin.  Their effectiveness is largely anecdotal.  This means that they seem to work but medical studies have not yet shown conclusive evidence.  
  • Consume foods which are anti-inflammatory e.g.  berries, ginger, avocado, flaxseeds, omega 3 rich fish, and soy are some that will get you started.  (John La Puma, MD, author of ChefMD: The Big Book of Culinary Medicine)
  • Last but definitely NOT least - use common sense!!!!  Listen to your body.  Vary your exercise pattern and rest when it says to do so.  No kidding!
Even implementing all of these suggestions won't guarantee an injury-free future.  But the benefits of getting into action are enormous enough to compensate for the risk.

3:  The Fight against Overeating.

Why DO you overeat?   Tons of reasons!  This is extremely difficult to answer in a paragraph but here are a few ideas that might hit home.

It takes about 20 minutes for the message to go from stomach to brain that you're getting fed.  If you approach a meal from a starving place, you're likely to inhale everything in sight!   On the flip side, if you savour a salad before a main dish, you're less likely to overdo the main event.  This is the basis of the Washington State apple diet which advocates eating an (Washington State) apple 30 minutes before each meal.   And wait a bit for dessert - give your will power a chance to manifest!

On a similar theme, frequent snacking prevents the 'starving' theme and creates more modest consumption.  Having a mid-morning and mid-afternoon snack of a piece of fruit and a modest number almonds or pistachios or a bit of cheese will protect you from the sins of starvation.

When you eat smaller portions regularly, calories will be burned at a slow and steady rate.  This not only speeds up metabolism but also reduces your appetite.

This is why you've so often heard that you MUST eat breakfast.  If your body doesn't get fed, it thinks it needs to conserve energy and starts metabolizing very slowly so as to reserve its meager resources.  (Dr. Mark Hyman)

More next month about the emotional aspects of overeating!  

4:  Ho hum - the economy!  

No disputing it.  We're in a mess.  Most experts suggest that it's a matter of time until it eventually recovers:  meanwhile it's scary.  And not many of us are great playing the waiting game.  I overheard a conversation:  "I'm more upset about my partner's attitude than I am about the economy itself.  He's worried, sad, withdrawn and unable to take pleasure from anything going on.  Nothing I say helps."

No one can argue how devastating this could be.  But my gentle reminder is that your outlook on the situation is where you have your power.  Sometimes a little logic might interfere with the 'down' place that's often so easy to go to.  How might you benefit from making the best of a difficult situation?   Where might you seek out simpler pleasures in life?  What miniscule opportunity might be hiding close by?  And on the flip side:  what might be the benefit of the attitude described above?  Can I change anything at all on the global level by my internal or external moaning?

One might feel more responsible by living in that worried space:  but, I'd love for you to find the courage go on continuing to appreciate the joyful aspects of your life.

Wishing you what you wish for yourself.  

It will be my pleasure to treat you to a gift certificate for each referral who becomes a client!

To arrange for a complimentary coaching consultation,
an interactive coaching workshop,
or a speaker for a meeting or a conference,
or to participate in a 12 Week Weight Loss group Teleclass
contact Lynda Wise at Wise Coaching
416-225-3535 or lyndawise@yahoo.com
All individual and group Coaching is done by telephone.  
Workshops and speaking engagements are done in person.  

If you wish to share this ezine please forward it in its entirety.  
If you are not on this subscription list and wish to subscribe,
please email lyndawise@yahoo.com with "subscribe" in the subject line.  

Wise Coaching | 37 Rockland Dr.  | Toronto | Ontario | M2M 2Y8 | Canada