January will have come and gone before we know it – and resolutions to de-stress, live healthier and get fit will seem further and further out of reach. Which is why keeping goals simple for the New Year (and beyond) is key… and no one understands that like Holly Mosier, a healthy-life expert and author of Stress Less, Weigh Less, who is a lawyer, business owner, mother and wife.
At 40 years old, Holly transformed her mind and body by delving into bodies of knowledge and distilling them down to the most potent, practical nuggets that could be easily incorporated into the typically busy, harried Western life. Her stress-less techniques are realistic, her yoga sequences are 10 minutes, and her recipes have 5 ingredients or less.
At age 50, she’s the working woman’s answer to health, happiness and vitality. Her approach to fitness and nutrition goals is not a typical “10 days to rock hard abs” gimmick – it is realistic, attainable and starts with a transformation from the inside out.
Holly has tips on keeping up with goals; she can speak to the ideas below and more:
· More Pain, Not Necessarily More Gain: Holly used to exercise 90 minutes every day of the week, and weighed more. Who has time for 90-minute workouts? From her research, she found out how to exercise more efficiently and was able to scale her workouts back to less time and less often... and she weighs much less!
· Coffee is GOOD! Holly drinks a cup of coffee about 30 minutes before her workout. She’s found in her studies that the caffeine in coffee decreased subjects’ perceived rate of exertion during their exercises and enhanced performance by 11 percent! Coffee is also loaded with antioxidants and it may reduce the risk of dementia, Alzheimer’s and Parkinson’s disease. She also says yes to wine and desserts -- and can share her rationale.
· A Resolution to Do Less: Instead of a resolution to do MORE, how about a resolution to do LESS? Take inventory of the people, places, activities and events that line up with your healthy/fit resolutions or goals. Then, review the past year and decide what you can opt out of for this coming year – don’t add more activities to an already over-crowded schedule. Choose to spend your time engaged those people and activities that are consistent with your goals. You may feel guilty about saying no to an event, obligation or even friend – but it’s the key to being in charge of your own happiness.
· Do’s and Don’ts for New Years Fitness Goals: (a sample few)Do: Balance the carbs, proteins and fats in every meal
Don’t: Cut out any food group – deprivation!
Do: Eat your salad, veggies and soup at the beginning of your meal to start filling up with
Don’t: Eat too much variety (it triggers appetite)
Do: Both cardio and resistance training
Don’t: Just do cardio (like they did in the 80s and 90s)
· Restaurant Rules: Restaurant meals aren’t the enemies you might think they are. You just have to be prepared! Holly has tips for eating out: Drink a glass of water as soon as you sit down to begin filling your stomach; order a hot beverage; whenever possible, order a side salad or a side of steamed broccoli or zucchini to continue filling up on low-calorie, high-volume foods so you’re less likely to overeat; grab a to-go box BEFORE you start eating – out of sight, out of mind!
Out to dinner and need to watch portions without pulling out the measuring cups? Half of your first: That’s your starch or carb; The palm of your hand: That’s your lean protein portion; Stick out your thumb: That’s the portion for fat, including cheese.
Stress Less, Weigh Less introduces readers to practical stress-reduction tools and beautiful photo-illustrated yoga exercises that help readers find mental-stress relief, the answer to permanent weight control. Holly also serves up a simple yet extraordinary culinary guide of 5-ingredients-or-less recipes —each with the correct balance of protein, carbs and fat for optimal weight loss. The plan includes instrumental tools for the busiest of lifestyles such as “10-Minute Yoga,” tips for eating out, and ways to incorporate exercise into everyday activities.