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A few of my favorite things…

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I just want to share a few of my favorite wellness “things” as of late.  It is pretty cool that wellness is now hip (although the word hip probably isn’t).  And, fortunately/unfortunately that means there is a lot of information out there. Research based and not so much.  The research for this little article is just my experiences and a few things that I have discovered and have been thinking about.  Hope you enjoy!

I think of wellness in three broad categories:  movement, fuel and rest.  Movement can be anything from breathing to participating in your favorite Olympic sport.  (How about that Usain?)  Fuel includes anything you take into your body: food, water and oxygen.  “Rest” is really a broad category for everything else to include sleep, mindfulness and resting from the chatter in your mind, sometimes otherwise known as stress.   With that, I’ve got one for each area.

Rest (Mindfulness):  I like to tell people, “there’s not an app for that,” in reference to getting your own booty off the couch.  (OK-by people, I mean my kids.) We still have to animate our own bodies for now.  But, there are some pretty cool apps.  And, I just discovered this one: It is called Notes to Self.  Ever since my sister and I read Sarah Ban Breathanch book, Simple Abundance, I have been keen on keeping a gratitude journal.  (We also still talk about only purchasing things that we absolutely loooove.  That doesn’t always pan out-but the concept is always there. Great book.)  I’ve looked at other gratitude apps-but eh.  I like this one a lot.  It is simply a place to quickly record 3 things you are grateful, has a space to  mini-journal/reflect and also note (encourage!) random acts of kindness.  It is clean, functional, free and has a sense of humor.  My favorite part is that it creates a cool word cloud for you-this is what mine looked like after one entry.

It even creates a world cloud for you!

It even creates a world cloud for you!

Easiest exercise on earth….

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Quote from Cancer Researcher-“Sugar Scares Me”

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About Time ProHydrate

About Time ProHydrate…Quick protein and not a lot of sugar. It tastes pretty good too!

I love this article from Authority Nutrition.  I came across it when I googled “evaporated cane juice.”  I am trying out a “diet” with one of my clients to share the experience with her and broaden my own.  I define a diet as intentional eating.  So, even thought the word diet is taboo these days-that is exactly what I am doing.  I am intentionally eating in a very specific way.   A diet can also be a way of life that leaves more room for a variety of options.

The diet it is Dr.Gundry’s Diet Evolution and in the first two weeks, the emphasis is on consuming more protein and fresh veggies.  Even though I am not a big bread eater, I am finding myself in the sugar craving stage, which, for me, is a slight headache combined with lots of mental whispers from my brain:  “this is silly, you are healthy, you don’t need to do this, fruit is good for you.”  (Now, don’t misunderstand me-I would not suggest this diet to a client – it’s not in my wheelhouse.   I would never suggest eliminating all fruit out of your diet-even for a couple of weeks.  But, I will experiment on myself, and share that experience, so that is what I am doing.)

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Written by Traci Fisher

July 13th, 2016 at 11:53 am

Posted in Nutrition

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You Are Not the Boss of Me

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You are not the boss of me. That was one of my favorite lines as young, Traci Trouble.  Since then, I have grown and matured and am now a much wiser Traci Trouble. So, now when I say it, I am generally not kicking the walls with the heels of my feet. Well, most of the time.

I am totally loving being surrounded by messages and people who are kicking on the walls of old beliefs.  I like to call them Be-LIEs.  I just came across this  Dove advertisement-and I love it! It kicks the booty of old beliefs and stereotypes.   My favorite two lines are,

“You are not me, I am me!”

 “I don’t dress my age. I dress myself the way I am!”

I applaud this ad and the magazines that are featuring “plus” size models.  I love the pounding on the cultural portals that are coming down like the Berlin wall.  There are stereotypes around  everything, absolutely everything.  Anytime you hear someone use the word ‘should’ you know that a judgement or stereotype is about to be revealed.  I’m not saying that we shouldn’t have shoulds-they keep us safe and give us quick direction on our values when we need it. Read the rest of this entry »

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Written by Traci Fisher

July 6th, 2016 at 3:00 pm

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You Don’t Even Have to Move: Healthy Listening with Podcasts

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Well, you have to move your fingers a little bit-on your keyboard or your phone.  And, then sit back, and enjoy the healing.  I’m talking about Podcasts. I am amazed at how many people are still unaware of this incredibly diverse and entertaining world that also happens to be really good for you too!  (OK, there are some podcasts that are a little out there-just don’t choose those. )

Do not let the word podcast intimidate you.  It’s basically a radio show. We used to tune into Q107  for the latest music hits or NPR for some interesting stories or news  (NPR Now has 33 Podcasts).  Now, we don’t have to wait for the commercials to end or for Car Talk to be over before we listen to the Morning Edition segment on health care in Ohio (Health News, NPR).  And, even better, fast forward, choose the speed of the audio and/or rewind to hear something again. We can search for particular shows within one station or across all of them.  There were over 250,000 podcasts last year-I don’t know how many there are this year.  But, it is a lot.  And, that means there is a lot of health focused podcasts-woot! woot! And, they are free.  Yep, free. Read the rest of this entry »

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Written by Traci Fisher

June 12th, 2016 at 11:57 am

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Create a Healthy Moment, Just One

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42846553_sCreate a healthy day! I say this instead of have a good day because days aren’t given, as implied by the word “have” in “have a great day.” Days are created. They are created by you. The really cool thing is that you don’t have to create your “state” all at once.  God or the universe or science, whatever you prefer to call it, breaks it all down for us into moments. Seconds are needed for minutes. Minutes are needed for hours. Hours are needed for days. You know the rest of the progression that continues, well, until that last moment.

The super great “whew!” news is that all we have to do to create the health we deserve is to choose in this moment the rest follows naturally.  Hmmm…maybe I should say, “Create a healthy moment!” instead. Choose food, movement, and rest today to create the foundation of your tomorrow.  Create a healthy moment. Read the rest of this entry »

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Written by Traci Fisher

June 11th, 2016 at 1:37 pm

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Obesity is Like…Drowning?

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Say what? The podcast interview went from very interesting to downright intriguing. Dr. Michael Mantell, the ACE Senior Fitness Consultant for Behavior Sciences, was interviewing Dr. David Katz, President of the American College of Lifestyle Medicine. And, as you can imagine, given their backgrounds and personalities the entire podcast was excellent. But the element that really caught my attention was Dr. Katz’s response to the American Medical Associations (AMA) recognition of obesity as a disease. He had issues with it.  Say what? Read the rest of this entry »

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Written by Traci Fisher

February 7th, 2015 at 11:24 pm

Posted in Uncategorized

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Wellness, Wellness Everywhere… Yikes!

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All this wellness talk can be overwhelming with the changes in health care, as well as the deluge of wellness program and options available. It can be so confusing that it puts us into paralysis and we choose by not choosing. If you have a program and it’s not working, or have absolutely no idea where to start, make sure that you have at least two essential ingredients…

The two major components that are the essentials for health to work in your business are leadership and employee engagement. By now, you have probably heard something to that effect, but what does it really mean? Read the rest of this entry »

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Written by Traci Fisher

February 7th, 2014 at 3:15 pm

Posted in Corporate Fitness

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One Small Change for Long Term Health

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8-10% of New Year’s resolutions are kept. So, it’s now Feb 1. Did you have a resolution? Did you keep it? If not, you are in good company. Some studies say that 80% of resolutions are lost by Jan 20th. Yikes! Given these statistics, can you realistically set yourself on the road to hour healthiest self this year? You bet. And, you can do it with one small change.

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Written by Traci Fisher

February 3rd, 2014 at 7:00 pm

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Tick-Tock: Time to Take Responsibility

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Tick-tock. We are counting down to the first day of school (if you aren’t already there yet)! With some hesitation and perhaps a teeny bit of parental glee, it’s time to get back into the old school routine. Even if your nest is empty for one reason or another, the fall provides an opportunity to reset schedules and begin again. While resetting your internal clock and getting back into a pattern may be tricky at first, why not take this opportunity to create (or, if need be, SNEAK!) healthy routines in for our kids…and, for you too.

There is no denying that we have a weight crisis. Good news though, for the first time in numerous years, many states are showing a decline in obesity rates in children. Unfortunately for us, Ohio is not one of them. And, if you are saying, “Well, I don’t have any kids, this doesn’t affect me,” guess again. Children and teens are responsible for 14.7% of employee health care costs-and obese kids cost a lot more than healthy kids. Type 2 diabetes, high blood pressure, and high cholesterol are no longer just adult concerns. And, overweight children can be up to FOUR TIMES more likely to become overweight adults. If your child is overweight, he or she is facing a lifetime of increased risk for heart disease, cancer, stroke, osteoarthritis, diabetes and a whole other host of other ailments. Read the rest of this entry »

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Written by Traci Fisher

September 3rd, 2013 at 12:08 pm

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Just Do YOUR It

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just do you it photo

Just Do YOUR It!

By Traci Fisher

You’ve seen the Nike ad. Just Do It. Yeah, that’s right, Just Do It!! I love that mantra. I even use my own version of it, “Bring It!” If you don’t know what “it” is, just Google exercise, nutrition, fitness or diet and you will be deluged with ideas. Or maybe your neighbor or coworker is trying a new juicing diet or just joined Crossfit and is looking really good. You can’t watch too much TV before you are reminded that everyone else is losing weight with the latest gadget or weight loss program. So, where are you in all of this? Maybe you are so overwhelmed with total information overload and so many choices and opinions and products and books and articles that you are frozen in place. Or maybe you are just refusing to be sucked into this wellness boon. Who can blame you? I’m in the fitness business and I am overwhelmed at times! Stop the “Insanity” stop! (Nothing against Beachbody-I love those guys! Tony Horton-you are still my favorite!) Read the rest of this entry »

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Written by Traci Fisher

July 24th, 2013 at 1:08 pm

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