Tag: #healthylifestyle

Vacationing without Blowing your healthy eating habits

5 Steps to Vacation Without Blowing Your Goals

June 6, 2022 / Nancy Motyka

With the traveling season starting, are you worried about keeping the new habits going with all the temptations there are out there? All-inclusive resorts and let’s face it, it’s definitely a challenge to maintain a healthy lifestyle away from home when so much delicious food is available all the time! Fortunately, you will be able to indulge in moderation, celebrate and have fun but still get back on track when you get home.

There’s no secret to staying on track even when you go on vacation – just smart choices! Here are some things to keep in mind while vacationing so you avoid blowing your healthy eating habits.

Step 1: Give yourself a Pass: You’re on vacation! This is a time you have set aside for yourself to relax, so allow yourself to have fun and indulge is moderation in the local foods and drinks. Gracefully accept that you might gain a few pounds but commit to resuming your healthy living the minute your plane touches down back home.

Remember, this isn’t a license to binge or pig-out or throw all caution to the wind. Yes, by all means, release the rules a bit and have fun. But if it’s not mind-blowingly good, don’t eat it.

Don’t beat yourself up while on vacation. That’s no fun! Margaritas and guilt are a terrible combination, so make a point to enjoy yourself. Leave the Food Police at home, locked in a cell, where they belong.

Step 2: Don’t Eat Just for the Sake of Eating: The rules still apply while on vacation: if you’re full, stop eating. Don’t try to get your “moneys worth” of a midnight dessert buffet – just because food is available doesn’t mean that you have to ( or should) eat it. What is important is that you are living healthy and having a great vacation.

When presented with an opportunity to eat, ask yourself if you’re actually hungry. If you aren’t hungry but the food still looks good, consider having a taste without eating the full meal.

Make sure that you indulge mindfully. You can take a thoughtful detour, but don’t run your healthy living car off a cliff. Keep the 80/20 rule in mind while you make 80 percent of your selections healthy, while letting the not-so healthy treats the other 20 percent. If you slide to 70/30 this week, that’s not a big deal. Okay even 60/40 won’t kill you as long as it is in moderation. And no, I’m not going to go all the way down to 50/50, but nice try!

Step 3: Bring Healthy Snacks: I always take my healthy bar, and shakes ( powder form) with me on vacation. This serves many purposes.

First, it means I don’t have to order a stupidly expensive breakfast when I only want or need a few hundred calories.

Second, it’s my built-in safety net which prevents me from becoming ravenous. We all know that will lead to overeating and making bad food choices. Have some pistachios on the beach as a snack so the buffet later doesn’t look like one giant meal just for you. This can be true lifesaver if you’re on a vacation that doesn’t have regular mealtimes, trust me, I’ve learned!

Third, it gives me a little more spending room to enjoy one of those oh-so-fattening drinks that taste like Heaven on vacation. Cheers! Eating a lighter lunch can keep your from completely blowing your healthy eating even while sipping on an adult beverage.

Finally, it guarantees that I always have a healthy meal on hand so I can save the 20 percent indulgences for a later time when I see something I really want to enjoy.

Step 4: Be Creative and Move Your Body: Take advantage of the local environment. For Heaven’s sake, don’t spend your vacation days on a treadmill – get outside and see the sights while going for a run. Go for a hike. swim in the ocean or pool. Jog along the beach or in a park. Be creative and find ways to incorporate some local fun into the everyday activities while burning a few calories.

Step 5: Make it right with the very next bite: The minute you arrive home, you must return to your normal healthy eating plan. I don’t care if you get home on a Friday night. You do not have a license to say,” On Monday….” because that is a slippery slope right back to your before body. If you really want to design, build and live in the body of your dreams, you have to get right back on track.

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What no one tells you about weight-loss

July 28, 2021 / Nancy Motyka

1. Your body won’t look like you imagined. All depends on the individual, the amount of weight you lose and the places you carried the weight. Sometimes when I looked in the mirror saw sagging skin, and winkles! But, I replaced those feelings with the gratitude that I am a healthier person and do things I couldn’t when I was overweight. Don’t be so hard on yourself, in time those minor blemishes will disappear, keep going and enjoy your new health.

2. People will want to talk about your weight loss. I found it uncomfortable at first then rewarding. Being overweight, no one talks about it. To me, every comment and conversation was basically an affirmation to how out of control I had let my weight get. I also wasn’t used to compliments about my appearance. I learned how to actually boost by self-esteem and gave me the confidence to continue.

3. Everyone has an opinion or advice and sometimes they suck. Even the well meaning give crappy advice.Some of my personal favorites? “Be careful.. You don’t want to get too skinny!”, “You look fine. I don’t think you have any more weight to lose!”, “You can eat this just this once!”, I think these are self-explanatory as to why these may not come across as helpful and supportive. They mean well, so just acknowledge the help, and know you are doing this for yourself and not for them.

4. You will realize how much you’ve been settling for things. Losing weight gives you a different outlook on life than you may have previously had. I allowed things to happen to me instead of reaching for more and striving for better. Maybe it’s the increase in confidence. Maybe it’s thinking that if you were able to do this, you can do anything you set your mind to.

5. Not all clothes will look good. You have to learn what clothes look best on your new body! What fun, well sometimes! As you are losing weight, sometimes it fits my waist, but the butt is too big, or chest fits only to find the body of the shirt is huge. Don’t get discouraged, you will learn what styles look the best, and now that the fitting rooms are open again, it will make it easier to try one and decide. My problem now is, clothes that fit are made for younger ladies! I don’t need a mini-shorts! Enjoy this time learning about the new you!

Last but not least! Your relationships may change. I’ve lost some friends as the common bond of eating out or going to the bars proved stronger than our actual friendship. Other friendships have become even closer as I’ve grown into myself, been able to become a better friend to them or shared our health goals while supporting each other. I’ve made new friends who never knew the over weight me which has felt almost like a fresh start.

Connect with me if you are stumbling with your weight loss-or looking for a coach to help you start your journey! These are only a few of the topics I talk to my clients about. A good support system is the best way to meet your goals!

Email: Nancy@wellnesstechno.com

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10 Reasons to Drink More Water

June 23, 2021 / Nancy Motyka

Reason #1: Water is free (or at least close to free). And I don’t just mean that in the monetary sense. If we’re talking calories…
Water is hands-down the best beverage to choose because it has zero calories.

Reason #2: Water promotes weight loss. Have you ever noticed that sometimes when you think you’re hungry, a big glass of water satisfies the urge to chow down? Very often, thirst is mistaken for hunger, and though you think it’s time for a big, juicy burger, what you really need is a nice, tall glass of ice water.

Reason #3: Water helps you poop. The American Journal of Gastroenterology published a study concluding that water has a bigger impact on your ability to pass waste than the amount of fiber you eat! Now, I’m certainly not saying that fiber isn’t important, but if you want to have good poops, you have to drink plenty of water. That’s enough on that topic because we’re dangerously close to the land of TMI!

Reason #4: Water makes you smarter, happier, and more fun to be around. Many headaches are actually related to dehydration. Since our brains are about 75% water, they need lots of fluid to properly function. Without water, it’s like your brain is “drying out,” and that can cause painful headaches.

Reason #5: Water drinkers have better skin. Now I’m not a scientist, I don’t know exactly why this is the case, but I have experienced it first hand. Years ago, the only things I would drink were Diet Coke, light beer, or cocktails (aka gin & tonic). When I switched over to drinking mostly water (with a few adult beverages sprinkled in here and there), my skin drastically improved. So there.

Reason #6: Water speeds up your metabolism. According to a study published in The Journal of Clinical Endocrinology and Metabolism, “researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds.” Uh, is that enough reason for you? It is for me!

Reason #7: Water helps release toxins in your body. Since I’m a Florida girl, I’ll use a this analogy: the water flushing through your body is like removing broken auto parts off the freeway. It just gets rid of them so the other cars can continue moving forward.

Reason #8: Water is a superhighway with no traffic (speaking of highways!). It is the primary method of nutrient transportation through your body. Drink more water and your nutrients will more easily be able to float around in a lovely sea of good health – your body.

Reason #9: Water increases energy. Fatigue is very often related to dehydration because your body simply cannot function properly without it. Feel like you’re dragging in the afternoon? Have a big glass of water, see how the perks you up.

Reason #10: Water is a great excuse to carry this year’s most sought-after fashion accessory: the water bottle.

If you need any more convincing after that, you just might be a lost cause! Go forth and drink more water!

For a free health assessment email me at nancy@wellnesstechno.com

How to Stop Blaming and Complaining

June 15, 2021 / Nancy Motyka

I have big bones.
Diets don’t work for me.
Being overweight runs in my family.
I don’t have time to make healthy food.
Eating healthy is too expensive.
I’m too old to lose weight.
I don’t have time to exercise.
I have a slow metabolism.
My meds make me gain weight.
I’m starting a diet on Monday.
I have a thyroid problem.
I just love food.
I need happy hour.

It’s easy to make excuses and find ways to blame weight gain on someone or something else but the truth is: if you ate it, you own it. We all have outside factors that make an impact on our weight. Some people do have naturally thinner body types, or build muscle more easily. Some are over fifty (wink wink) and battling a slowing metabolism. Did you know menopause changes your metabolism? But every one of us is in charge of what we chew and swallow.

Repeat after me: I am a grownup and I am responsible for my own health and wellness, no excuses.

Blaming and complaining is an easy and convenient pattern of behavior that will keep you from owning your health. Happily, you can change patterns and create new habits whenever you are ready. The first step is making a conscious decision to embrace yourself, as you are, right now. You are amazing in a thousand ways and every shining quality and every frustrating flaw is yours and only yours. Want some good news? That means as you transition from where you are now to a healthier, happier you, that success will be all yours too.

Take Inventory

A good way to begin letting go of the blame game is to take inventory of your health and eating habits. Think about how you eat and exercise. As you begin to acknowledge how you have been treating yourself you’ll probably be able to come up with a dozen ways you can do better. And as you own your actions, you will be able to let go of all the excuses you have used to deflect responsibility.

Release Your Attachment to the Weight

Something in you is holding onto the weight. In order to be your healthiest self, you are going to have to do the hard work of figuring out what is preventing you from losing weight and moving forward. Toxins, poor sleep habits, medicines, nutrition, and emotional trauma are just some of the triggers that might be standing between you and good health. Figure out what is holding you back, so you can release it and begin making the progress you crave and deserve.

I know that some people have very real medical reasons for gaining weight. Anti-depressants, for instance, are a humdinger. You take them to boost your mood. They make you gain weight and you wind up depressed about the way you look. Hormonal imbalances can wreak havoc on your weight. I have learned thru my weight loss journey, during and after menopause our body metabolism has changed, so the foods that we ate 5 years ago, will not digest the same today.

Don’t give up on yourself. Don’t allow outside forces to create a body you don’t want to live in. Even legitimate medical reasons for gaining weight can be attacked if you can figure out what the problem is and if you are willing to act to fight against it. As unfair as it may seem, getting healthy is harder for some people; you might be one of them. But there is a warrior in you that can do it if you are willing to own your choices and push through your challenges.

“Remember, you and you alone are responsible for maintaining your energy. Give up blaming, complaining and excuse making, and keep taking action in the direction of your goals—however mundane or lofty they may be.” -Jack Canfield

Take Action

Finally, and most importantly, if you are ready to lose weight, you MUST take action. Thinking, planning, and talking are all well and good but to make progress, you are going to need to DO some stuff. Improve your diet. Organize your head space. Make room in your life for the person you want to be. And remember, baby steps are perfectly acceptable. Whether you charge across the finish line or walk it, you still finish the race.

It’s weird really. All the complaining and blaming feel like easy outs for letting yourself go. That is your comfort zone! In reality though, the excuses just make it harder to be the person you want to be. I’ve always thought the best part of being a grown up is that we get to decide where we go, what we do, and how we behave; we get to be responsible for our actions.

Blaming and complaining is kid stuff. We’re past that. It’s time to own who we are and choose who we want to be. It’s time to love ourselves. Click the link below to send me an email, and request my free Health Assessment that you can fill out in the privacy of your home. Everyone is different, and the method you use should be what is designed for you and you alone. Again click the click below and say Free Health Assessment.

Nancy@wellnesstechno.com

Let’s get Healthy!

Energy, Vibrations & Frequency

March 25, 2020 / Nancy Motyka

Everything has energy! Example, humans, plants, your thoughts, and even the chair you are sitting on right now. They all have electromagnetic vibrational frequencies. It is commonly referred to as a “life force”.

Vibrations are the vibrations of atoms and particles caused by energy. Even solid items like tables have vibrating atoms that receive, store and emit energy. Therefore, everyone and everything has an energy field.(vibrational frequency).

Frequency is measured in hertz (Hz) units. Understanding how high and low frequencies interact can be beneficial to your health. A healthy body resonates at a frequency of 62-70 MHz. When your frequency drops to 58 MHz, that is when disease starts. Your frequency is in relation to your environment. Your environment can contribute to low frequencies and therefore lower your MHz. When this happens your immune system becomes compromised which allows bacteria and viruses to wreak havoc on your body. Trapped emotions can also play a part in compromising your immune system.

What can we do to improve our frequencies?

Think positive- Our thoughts are vibrations. Kindness, gratitude, and joy can raise your frequencies. Stay away from negative people.
Eat as many live organic foods as you can. Plants have a very high vibration levels
Essential oils contain frequencies that are several times greater.
If you would like the rest of the list, please email me : namot25309@gmail.com; or nancy@wellnesstechno.com

Stay safe and watch for more suggestions on how to keep our bodies working to our best self!