(Our) Healthy Weight Really Is Made In The Kitchen

They say “abs” are made in the kitchen and it is actually quite true in many ways. Now that said, we all have a different “healthy weight.” We don’t need to be muscular to be healthy (that only indicates a specific level and / or type of fitness taking place for a specific individual.)

What is important, however, is that we recognize what we put into our fuel tank matters. It’s never easy to change our routine – therein lies the secret. . .

When we can make healthy long-term changes (ones we are willing and able (most importantly!) to stick to over the long haul) then we are on the way to seeing that lasting change we want.

Having been on the side where I had far too little for a time, I intimately  understand how sensitive this issue is – whether we are carrying dangerously little, or too much weight. Our self-confidence can be bound to these realities, and our relationship with food can become terribly unhealthy.

I’d also like to add, it isn’t so much the number on the scale kind of “weight.” Losing extra fat that our body doesn’t need to function (or that is impairing our proper and healthy function), and getting our BMI down to a better figure, is far more important. That number may go up if you are adding muscle mass while adjusting your meal plan…so don’t feel derailed by the numerical values necessarily.

I’ve shared other posts such as: 

10 Tips To Feel Full – Yes, Really! (Because Hangry is Horrible!)  and, 

Healthy Lifestyle – The Way To Achieve A Healthy Weight…Without The Failure Of “Diets,”

These posts offer some ideas and thoughts about this journey, as well as some tips and tricks. There is NO reason you can’t find success with your goals but sometimes we need a little encouragement, and more understanding about how to get there.

Each of us are different – our body types sometimes are wildly different. The “outside” doesn’t always reflect immaculate healthy internally either (yes, there ARE “skinny fat people” (a term, but the way, that I don’t really care for – to me, “fat” is incredibly derogatory because of the connotation it’s gained. Unless I’m talking about an avocado, salmon, or egg yolks (etc!) I use “fuller figured” because it isn’t always about what “fat” implies. We don’t need to be using that term for ourselves either because chances are…it makes us feel worse, which is not where we need to be mentally!) 

It’s all about the manageable changes. We CAN achieve what we want to but we need to be consistent, honest with ourselves, and make changes that we are going to be able to stick with. Again, even more so, we need to make changes we can LIVE with longer term.

I don’t know about you but drinking my meals for the rest of my life sounds terrible! I’d rather eat my food, eat healthy portions, and create a plan I can live with indefinitely. 


Advice From Stephen Hawking

Advice I believe is great for everyone, regardless of circumstances…

As someone who has the honor to work with children and adults with disabilities, I can safely say I have never found a more motivational set of individuals. In spite of sometimes substantial adversity, I watch them not only push their limitations, but sometimes also overcome them entirely. I believe it is absolutely crucial to focus on the positive – the unique talents, interests, and abilities of each individual – and to downplay the weaknesses.

Now, that’s not to say we can’t recognize areas that need improvement – whether for ourselves or another individual, we need to know what in our lives and development needs some TLC (or flat-out hard work!) However, making a point to emphasize our abilities is a surefire way to keep us in the most positive head space possible. When facing some of life’s challenges, a great attitude will make all the difference. 

The other day at a volunteer session, a mother was inquiring about activities for her daughter, including Martial Arts – beyond autism, her child has been through surgeries to correct club foot and other impairments to the feet and lower extremities. The doctor was trying to steer her clear of many activities and yet…here was this young lady actually running around. I spoke to the mother, making clear I have no medical background (but a lifetime’s worth as an athlete), and explained that sports can be modified. So long as we have the proper instructor who is aware of our challenges, there is no reason that many more sports could be available to her than suggested.

For example, this young lady was able to participate in ballet to some degree. I watched her not only walk briskly in our gymnasium, but also run at times, further confirming that she has a great deal more ability that it appears she is (externally) being credit for. I encouraged the mother to look into specific Marital Art programs, and to not be discouraged by the “can’t do”s. As Stephen Hawking alludes to, to handicap ourselves mentally can be incredibly damaging – we needn’t add to our own, or another’s physical difficulties.

The truth of it is, we all have strengths, weaknesses, injuries and physical limitations. In the majority of cases, we all have some mental challenges as well – low self-esteem, insecurity, self-doubt to name a few. To focus on what IS possible, and what we ARE able to do can make a massive difference in the quality of our lives overall, as well as contribute to our success in our activities, careers, and relationships.

I will ever and always be in full support of “focusing on the positive.”  It isn’t about being idealistic, but recognizing that what we focus on can literally alter the course of our lives – what we dwell on becomes our reality and all we see.

Focusing on our strengths not only helps us to weather the working-on-our-weaknesses better, but also the ups and downs of life. It gives us the strength and courage to carry forward, to makes strides in spite of anxiety or fear, and to find happiness, fulfillment and success in spite of tipped scales. The sky is the limit when we have the right attitude. Period.

Life Humor – This Too Shall Pass

I’ll be honest…I RARELY, if ever, use this expression…and while I do appreciate the meaning and wisdom behind it, it drives me crazy when I hear it.

I don’t know, even “it’s just temporary” feels better… “It will pass” sounds medical, not to mention horribly uncomfortable, which a situation requiring the advice generally already is.

Think Like A Warrior

This think-like-a-champion mindset is the kind of approach that always works. You may not always have the answers, nor the most skill.  You may not have the most experience, nor be (even remotely) the most brave. . . But when you adopt a “I’m not going to lose” attitude,  you will come out on top no matter what.

In Ninpo, we teach the children to “love to lose” – when we ask them WHY they love to lose, they say “WE LEARN!!!” And that’s 1,000% true.  

When I read “I don’t know how I’m going to win, but just know I’m not going to lose” I see words that express…“I may not win, but that doesn’t mean failure.”  To me it isn’t as much about dominating the battle and coming out on top – it’s more that, in this semantic case, the “lose” part isn’t an end-all-be-all defeat.  There will be something gained from the experience and in that way, the warrior wins no matter the physical outcome.  

For us in Ninpo, we want to tie the word “lose” specifically to “learn” for the kids – that association, the notion that losing is not a negative, needs to be strong and firm in their minds. 

But another layer to this – and what I also read in the quotation – is  the idea of “walking on the floor like a champion.” It is the way I took the ice as a figure skater, the way I walked to the center of the mat when testing in Martial Arts, and the way I took the ballroom floor in dancing competition – you have to OWN it. You have to own yourself, and what you have to offer – even if you don’t have as much as the other competitors (PS: THEY don’t know that, only you do!) you need to act like you are on top.  

If you walk out there with any self-doubt, it’s going to show, and it will leave room for someone else to sneak in.  If, however, you raise that head high and own what you have got to give. . .you will astound yourself with how much you can achieve.  Trust me, you can do that without the ego too – it’s about knowing you have what it takes and acting in accordance with the idea that you have already won.

Be Brave

Fake it until you make it, as they say. . .

You may not be ready – literally, or in your own mind – to give that monstrous presentation to the CEO.

You may not be ready – literally or. . .in your own mind! – to compete in the next category up in your sport.

You may not be ready to take the next step, whatever it may be. . .

Or, frankly, to face yourself head on, once and for all. . .

But. . .

You can pretend to be brave enough to get by.  

Most things in life move fast – ever notice how you say “oh my god, is it APRIL already?! How did the year get here so quickly!?!” It isn’t going to slow down anytime soon.  If you worry about not being ready, opportunities will (not maybe) pass you by.  

It’s a lot like putting on a “happy face” even when you don’t feel like it – that physiologic action pulls a mind-over-matter type about-face by relaying to your brain that things aren’t so bad after all. The act of smiling in and of itself creates a chain reaction (thank you neural messaging!) that helps lift your mood – when things are severe, any uplift can make a huge difference.

Pretending to be brave may not have the same scientific explanation exactly, but it can bring about a wave of confidence you didn’t know you had.  If, in the moment, you are still struggling, remind yourself that being thrown to the wolves, and being UNprepared WILL teach you.  A LOT.  You will learn from the experience – what to not to do, what to do better, and most importantly, what you did that really worked.  Down the road you won’t have to put on the “I’m a shark” face (or…er…fin!) because you will have already proven to yourself you have the wherewithal to kick ass. 


(A Few Of) Life’s Helpful Hints


  1. Failure is NEVER the end.  In fact, without failure, we might very well miss out on what we are meant to do and meant to learn.  Embrace mistakes and endings, and recognize them as the begging of something great.
  2. Things don’t change just because you want them to / say they will.  If you want change, you must take action – life isn’t going to drop what we need at our feet most of the time.  We have to work hard, set intentions, and put actions into play.  Period
  3. ALWAYS go above and beyond. Promise what you will, and over deliver on those promises.  Your name is on your work, so give a shit and make it count.
  4. Teach others (without being condescending.)  Your knowledge and experiences are valuable, not only to you, but to others who will come after.  Sharing the wealth in this way benefits everyone.
  5. Question before jumping to conclusions.  As human beings, we all often fall into the ass-of-you-and-me trap.  It’s important to step back and recognize that what we *think* may be the case, may be the farthest thing from.  What someone SAYS is gospel, may be in fact be a figment of another’s imagination (or poor googling!) 
  6. Make peace with your past. Tough one, for sure!  Do what you can to make peace with your past, and those in it – this might mean ongoing help to overcome the habits the past has instilled within you, and that’s okay.  Just make sure you work on it – no one deserves to be confined to past challenges.  There is hope, and there’s always room to break free!
  7. Turn. Your. Brain. OFF! Some of us overthink (which can be disastrous –> irrational brain on overdrive!) and some of us conceptualize (read: think about ways to do this or that, but never take the plunge and ACT. As with #2, you have to DO in order to initiate change – things aren’t going to materialize for you while you sit and ponder!)
  8. NEVER, EVER compare yourself to others. PERIOD. If you can’t help yourself, compare you to you yesterday – that is the only person you need to concern yourself with.  You may see good, bad, or ugly in others…and you can rest assured that the flip side of any of those also exists (you just aren’t privy.)  The point being, you have no idea what another’s true reality is, so don’t’ make yourself crazy trying to pit yourself and your circumstances against it.  

Be A Good One

Most of the time it’s hard to tell whether the “celebrity” in question actually uttered the words in the quotation attributed to them. . .but I don’t put it past Abe to have said something so concise, and so wise.

It doesn’t matter what it is you do – whether you work, you don’t work, you help others, you’re studying in school, or taking out the trash. . .you should ALWAYS do that thing to the best of your ability. 

Taking it a step further, I also believe a person should do it to the best of his or her ability no matter whether others can see them doing it – because in the scheme of things, the Universe doesn’t really care if you have an audience beyond yourself, and it.