Here it is, Week 10 of the challenge! For this last week, I would like you to approach your senses, body, and mind from all perspectives. All the pieces are coming together, and hopefully this is accompanied by a feeling of completion and newness.

First, I want you to go on a natural cleanse with your diet. Some of you might incorporate only fruits and veggies, while others might add fish and eggs for protein. Drink tons of refreshing water, and let your body rest from digesting animal proteins, if you can. Stick to whole grains in the morning and pump up the veggie plate. After a few days, you will experience a different sense of smell and taste.

Secondly, I’d like your workouts this week to focus on gentle, loving exercises. Do some introspective yoga, conscious stretching and lengthening of your hardworking muscles, and consider it a cleanse for your muscle tissue. Leave the pushing and pulling and contracting by the wayside, and just let your body breathe.

Lastly, for your heart and soul, focus on fun! Go to a comedy show, bring your friends, set up a play in your home with the family, play a practical joke on your best friend. Whatever it is that will make you belly laugh, let it out. Focus not only on the good stuff, but the funny stuff!

At this point, you should be ready to do it again… You can keep implementing the 10-week plan until you develop new healthy habits. It might not kick in the first time, but be assured that with conscious repetition and steadfast desire, you will reach your goal and actually make a change in your life. Finding health and joy is not a 10-week experience, it is a life-long experiment!

Live Life Loud and Good Luck!

Image: BarelyFitz

With only two more weeks left of the challenge, I hope a lot of exciting things have started happening for you! Maybe you’re experiencing abundant energy, a new outlook on health, or a brand new consciousness about the body. Maybe your days now start with a glass of water instead of coffee, and even if that is only the change you take away from all of this, then I am happy you have made that progress!

Now it’s time to introduce the three T’s!

1) Drink green TEA a few times a day. If you are a big coffee drinker, try to swap some of your coffees to green tea, which has a lower caffeine content and is not so stressful on your body. Green tea can aid in raising your metabolism, and it contains antioxidants, which strengthen the immune system and slow the aging process. It also helps with cravings, if you have any left after stabilizing your blood sugar. Instead of following the impulse to eat when stress arises, nurture your body with some healing tea.

2) Get some TANJA! I know it sounds nuts to plug myself, but what I’m suggesting is that you get one of my DVDs and try a something new! This can be your new workout for the next couple of weeks. Make a change, get inspired, turn it up a notch. If you have tried all of them already, then shoot me an email or leave a comment here and ask me any question that I can help you with. I will be happy to connect and help you move forward and upward.

3) TRY some thing new! Invest in a new book or a DVD about something you are curious about. It might be how to read horoscopes, Asian cooking, how to build a tree house … anything that tickles your intellect. Sometimes even 20 minutes is enough to give your brain cells a boost. Learning creates insight and strengthens your self-image in so many ways. Maybe it is time to read about why the sky is blue, which you’ve wondered about for so many years (or maybe that’s just me!).

Make an entry in your diary about what you would like to explore as it relates to trying something new. It could be anything from the physical, to asking someone something about his or her life that you don’t know. Reconnect with yourself, your surroundings, and the people you love.

This beautiful life is such a work of art in constant progress and motion, and limiting yourself to creating change for just for a short period of time is only limiting yourself from becoming the best you can be.

Live Life Loud and let me know how it goes!

Images: craigCloutier, Gaiam Total Body Cross Trainer, Insomnia

When Week 8 of the transformation comes around, many of my clients already feel a sense of achievement. At this point, my hope is to have guided you to mindfulness, whether it is just moving your body, breathing, replenishing water and nutrition, or giving yourself permission to give all of this to your own body! What an act of love and respect to actually set aside time and effort into healing, nurturing, and creating the best you. I applaud you and whistle loudly!

This is the week of energy bursts. I would like to invite you to start implementing some exercises that will actually increase your metabolism and instantly give you more energy!

You have all heard how interval training is effective for your body in many ways. The highs and lows of the heart rate make the body work harder and burn more calories per time spent. The increased energy output requires more fuel, so your metabolism revs up.

You will also in this phase work on explosive muscle strength, which the body needs but doesn’t really get much of when swimming, walking, and strength training with weights for muscle build-up.

The exciting thing is now that you have prepped your body for the past eight weeks, you are ready to get some work done! It’s like Mary J. Blige sings: “Work what you got!” This is when the mindful training and care of your body turns you into a sassy athlete in your own way.

First of all, I would like you to make an entry in your diary about how you feel so far. What has changed? Have you made progress? How is your energy? Are you ready to step it up?

Secondly, here is a short interval program that I would like you to try for the next couple of weeks. Time yourself after you complete the first set, note the time, and check whether you can beat your own record next time. This is also great to do with the family, a friend, or your child … but maybe not the house pet since they might not be able to do all the steps necessary.

20 regular squats
20 frog jumps (jumping squats)
20 push-ups
20 reverse lunges
20 Russian get ups (lie on your back on the floor, get up without using your hands, reach your arms over your head)
20 tricep dips (in the gym or on a chair)
20 lateral slide jumps (like skating)
20 crunches
20 criss cross twists (oblique crunches with the bicycle)

Repeat the cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength, not to mention working out like a rock star!

Live Life Loud and let me know how it goes!

Image: gjeewaytee

When I demand that my clients incorporate rest into their intense workout schedules, I’m always met with googly eyes and a surprised, “You want me to do nothing?!”

But it’s a fact that no workout plan, or anything else for that matter, works to its fullest potential if you don’t rest properly. And, to be quite honest, after implementing all the new workout movements in your routine, having rest and relaxation on the schedule is like getting an unexpected gift!

As with everything else in life, there are huge benefits to finding the right balance between active exercise and recovery. During the rest and recovery time (which of course includes enough hours of sleep every night) cells heal, the body re-boots, and energy restores in the right places to mobilize the body for that next exciting event of output and exercise.

If you are on a plan that has you working out almost every day of the week, it is extremely important to let the body heal back one or even two days per week so you can reap the benefits of your actual training!

On a mind level, it can be very challenging for many of us who are trying to fit everything into our lifestyles (and oh, how proficient we become at multitasking) to take a break. Many of us have to learn how to slow down, and maybe even plan to do absolutely nothing.

A cornerstone in training and recovery is breathing. Studies say that breathwork has the power to influence and even reprogram the nervous system. From increasing energy to lowering blood pressure, improving circulation, and beating anxiety disorders without the use of drugs, there are many important benefits to breathing. It’s common knowledge that the art of yoga with its breathwork has healing powers, but I daresay that whoever you are and whatever type of exercise you practice, you can incorporate your own style of breathwork into your daily life.

This week, I would like you to challenge yourselves by scheduling some time for breathing and relaxing. Recovery exercises may include yoga, focusing on stretching your muscles, or using the foam roller to do some myofascial release while breathing deeply. Or simply take a walk in the woods and sit down in nature to inhale the scents of your surroundings. In the big city, my rest and relaxation consists of taking a bath, doing some deep breathing, and doing some tai chi just to slooow down…

Live Life Loud and let me know how it goes!

Image: szlea

This week, I would like you to focus on water. Whether that water is inside or outside your body, it’s going to do you tons of good.

Drinking enough water when starting a new exercise program actually helps you burn more fat, and if that wasn’t enough, it also makes us less bloated! When the water balance is right, the body doesn’t have to hold onto water, so bloating diminishes. A good rule of thumb is to drink half of your body weight in ounces. I squeeze some lemon juice in my water to make it more attractive to my senses.

It’s also the week for water aerobics! Water takes the pressure off joints and ligaments, so if you are overweight, have knee or other joint issues, or if you are pregnant, swimming is something you can always do and feel good about. Also, since you are moving your whole body while swimming, you’re doing one of the best fat-burning cardio exercises there is.

Swimming can also become a meditative workout. The repetitive motion while doing the breaststroke, cutting through the water, which is caressing the body, breath after breath, can help you release tension and clear the mind from thoughts of worry and information. And, knowing how important it is to take in enough oxygen, swimming trains your lungs to work more efficiently, which makes the whole experience a well rounded, highly effective workout for you on every level.

This week, I would like you to challenge yourself by making it to a pool, inside or outside, and swim a few laps. Enjoy the experience with all of your senses, trusting that it is one of the best workouts you will have this week. Is it something you like? How does being in the water make you feel? Is this the workout you have been waiting to find for a truly joyful experience?

Live Life Loud and let me know how it goes!

Image: spettacolopuro

It’s time to hit the weights and get into some serious resistance training and stretching! The two go together like peanut butter and jelly (the low-cal version, of course ).

A few days ago, a dear friend of mine, and an amazing nutrition coach who also works with my clients, called me up with a worried voice. She explained that she had started weight training with a trainer about six weeks ago, and now she actually felt worse about her body shape and had experienced no significant weight loss. “Am I doing the right thing?” she asked. “Why is this not working?”

In the beginning of an aggressive resistance program, the muscle fibers break (the tiny little sheath which surrounds the muscle fibers) and that is one of the reasons why we get sore. In order for the body to build up again, we of course have to take in the right nutrition (which was Week 2 of the challenge!). Another thing that happens is water retention since the body is in a state of healing. A feeling of being bloated is present for a while and then, with proper hydration, rest, and stretching, the muscles slowly heal. The body gets used to the added force, and finally – ta-da! – we get results.

That experience of a period of bloating and weight gain is something I hear from most women I train with, and we all know how that can confuse our minds and invite Criticism and Judgment over for dinner.

But the fact is that combined right, and implemented slowly, resistance training for muscle endurance and mass is the most effective investment in your healthy body! Building dense muscle will make your body into a calorie-burning machine, and soon you will reap the benefits of strength, metabolism, and having a body you can go outside and experience adventures with.

I am recommending a slow start with the resistance: begin with getting the Core or BalanceBall DVD for strength. Implement it twice per week, and rotate with Yoga Conditioning for Athletes by Rodney Yee. When you feel that you have gained strength and endurance, within about four to eight weeks, change your workout up, and really reap the benefits of your new body.

Many new sensations are going to find their way into your world. As another new client told me the other day, “I cannot believe I waited so long to start moving. Not only do I feel like I have endless energy, but my husband sends his love and says ‘Thank you!’”

Live Life Loud and let me know how it goes!

Images: Gaiam Pilates Total Toning Set, Gaiam Total Body BalanceBall Kit

Love is one of the most powerful forces. I find that women who are critical of their bodies are missing a degree of self-love. Do you find yourself looking in the mirror and having negative thoughts about certain parts of your body? Do you find yourself saying things like, “If only my thighs were slimmer” or “I wish my butt weren’t so flat!”

Moving your body and training certain areas can actually help you create a better body image from the inside out as well as outside in! For example, if your butt and thighs are your “problem area,” taking a steep hike and actively working them not only burns tons of calories but also (no pun intended) strengthens your self-love for that particular area. Not to mention what it does for the shape!

When I teach my class, which is a combination of functional movement and just experiencing the body letting go in movement, I often invite my students to do some of the exercises with their eyes closed in order to really feel how the movement can be experienced by all senses.

On a neuromuscular level, training the body while creating positive thoughts and making that positive connection is scientifically proven to be one of the most powerful ways to reinforce longevity in having a positive body image, and actually staying with a consistent exercise program. And, on a non-scientific level, heck, it just feels good!

This week, I would like you to give yourself some mental and emotional homework, to make a conscious effort to express positive energy at least a few times per day.

Take some time while exercising to focus on how good it feels, and how strong/flexible/balanced that particular body part is. Start exercising your power to love the body unconditionally and explore how that feels. Be strong, steadfast, and loving. Especially give love to the critical areas. Undress in front of your mirror and try to look at your body with forgiveness, compassion, and excitement. Incorporate your heart into your movements and set your intention to love your body!

Here are a few yoga poses that open your heart chakra:

The Cobra
Lie flat on your stomach. Bring your hands, palms down, next to your shoulders. Push against the floor, and raise your upper body. Shoulders are down and back, chest is lifted. Legs stay on the floor, knees are lifted if that feels right for you. Breathe deeply through your nose. Stay for about 30 seconds, then lie down, rest, and repeat.

The Camel
You can do this seated at your desk. Sitting in a normal office chair, open your arms wide and arch your upper back just over the top of the chair, keeping the rest of your back upright and supported by your stomach. Let your head fall back between your shoulder blades and take full, easy breaths.

Live Life Loud and let me know how it goes!

Image: Dyanna

I once had a client who struggled with a weight issue but felt about exercising the way I feel about doing laundry – a dreadful and tedious chore that has to be done but demands oh so much time, effort, and engagement. His doctor warned him that he had to lose weight or else, and of course this pressure didn’t make the task any more tantalizing.

He was a brilliant computer expert and brainiac of sorts, but he had been struggling with the physical for a long time. There was clearly a disconnect between his physical body and his deep thinking, profound mind. Digging into his athletic past, we discovered several instances where he had felt discouraged about his physical abilities. This turned into an almost fear of moving the body.

Together, we started a process to find the joy of movement. Without pressure, we implemented a very short and limited walking program in which he took several walks around the block, listening to his favorite music while getting his exercise done. I encouraged him to think while walking about the one thing he had really enjoyed as a child, before the fears started building. All children like to play. Through play, we learn to interact, socialize, move, and I would even dare say groove!

So, the day came when my client called me with enthusiasm in his voice as he proudly stated that he had found his “thing”! When I visited him at home that evening, I found him on a dancing mat in his living room! It was one of those games where you have to follow a certain movement pattern to music on the TV screen.

He was laughing, dancing, and sweating, and within a few months, he managed to dance his way down to a 15-pound weight loss and counting! A profound change happened on so many different levels for my client. He was not only getting physically fit, but the joy and laughter about moving was back – and we had not even stepped into a weight room once!

On this Week 3 of our challenge, I would like you to find that spark in yourself that makes you find the FUN in movement, whatever it might be. Of course, it’s necessary to find something that is vigorous enough to be effective, but the fact is, there is no need to step into the weight room if that is a dread for you.

Start finding the joy – it might be finding a friend to walk with and share stories, maybe it’s the dancing mat, perhaps it’s borrowing the neighbor’s dog for a jog if you are a dog lover, or maybe it’s simply dancing by yourself to your favorite music. It can be anything, and the best part of it is, you are the director of finding the FUN.

Make some room in your diary, ponder and write about what used to make you so happy moving as a child. Maybe it was an active game, and if it was, how do you find something similar to do now as an adult? And then I want you to practice your new-found activity for the whole week, just to make it stick. Share your ideas with friends and loved ones, and even inspire them to do the same. Feel what happens when that sensation of having FUN comes back to you. Does it make you energized? Do you want to do more? Are you looking forward to your FUN?

Please let me know how it goes and Live Life Loud!

Diet. I shiver just hearing the word. Don’t you? How many diets have you tried? Most importantly, how many diets have failed you?

Food is always a part of our experience. In my home country, Sweden, we socialize a lot around food, and it’s connected to good times meeting with friends. In the healthy world of fitness, nutrition is a cornerstone in progress and energy levels.

We know that in a baby’s life, what we feed it is a necessity for life and development, and when we get old, we are very aware of the same thing. So why, then, do we get lost in the middle? In our most conscious part of living, between childhood and elderhood, we develop a fear of food. Most people I know, myself included, have a difficult time with food. Hearing the word “diet,” or having the experience of eating out, not knowing what is right or wrong, culminates in a surrender or many times fear.

For this second week of the Body-Mind challenge, let’s work towards creating healthier patterns that can help us celebrate food and eating again. There is no reason why we cannot enjoy our food experiences. After all, food is what keeps us alive and healthy, and gives us energy and even joy. To start enabling the Good Food experience, practice these four concepts this entire week, or for as long as you need to:

1) Give your Good Food the good qualities it deserves. Think to yourself: “The food I put in my body is healing my body, giving me energy, and it tastes good, too!”

2) Stick to the foods Mother Earth gave us as much as possible. Eat whole grains, vegetables, fruits, and proteins (animal or your own choice). Play with colors, combinations of foods, and textures. After some time, the body adapts to clean healthy foods, and it will reject processed unnatural foods. Listen to your body and it will tell you what you need.

3) Create an even, solid flow of energy intake. Start your day with breakfast, and put something in your body every three hours for a total of four to five times per day. If this is difficult to remember, use your phone or alarm to remind you every three hours and have a snack readily available. It will soon turn into a habit and your body will start telling you that it is hungry without the alarm.

4) Enjoy your healthy food. Eat with a loving heart since you know that it is benefiting you so much and you have made good choices. Spend at least 20 minutes eating each meal, and allow yourself to TASTE the food. Chew slowly and thoroughly. Stop eating when you feel satisfied but not full. Can you feel where that is?

I am wholeheartedly going through this with you, constantly. I, too, get lost in a controlling web, and sometimes it is hard to find the joy in the things we have to do every day.

Take your diary (if you haven’t bought one yet, I recommend it – it is going to be your guidebook to yourself when it is done!) and write down the four concepts. Practice them this week, share them with your loved ones, and discuss them with me or your friends. Integrating them into your life will make them more attainable and you will be on your way to a better, healthier, and more joyous you! Most of all, try everything with an open heart and a mind of a child.

Please let me know how it goes and Live Life Loud!

Image: D Sharon Pruitt

Life is around the corner! Where I live, in Los Angeles, flowers are slowly blooming again and birds are getting excited, chirping louder outside my window. I’m starting to feel that flow of energy change, both in me and, of course, in my clients! This is the time of year when there is so much “newness” happening that I like to catch that energy and use it as a catalyst to create new a life force for the year! Knowing that the energizing sunlight of summer is here, the best thing about creating a new life force is the byproduct – the bikini bod and shorty-shorts shape you’re getting ready for!

I cannot talk enough about how change takes time. If you have been there, you know that starting too many things at once usually ends in exhaustion and a feeling of “I must” instead enjoying the process of change. The absolute best way to retain a habit and stick to it is to change slowly.

My challenge to you: change something every week, add to the program and see where it takes you! Will it stick? How is it going to change your mind? Your body? Are you curious??? Let’s do it together and please let me know how it goes.

Week 1: Be your own coach.

Jump-start your new life with a brisk walk, a hike, or another heart rate-elevating exercise that you enjoy. Get out and move for 30-60 minutes. You will be more energized, your mood will get an encouraging boost, and after you’re done, you’ll feel serene and calm. This positive effect is due to the powerful endorphins your body releases when you exercise. Then take a refreshing shower or a relaxing hot bath.

When you’re done, take some time to sit and write in your journal. Think of five motivating things that will help you change your life. Maybe you would like to get into those fancy designer jeans that you love, make the parents’ soccer team, de-stress, or just get more energy. Starting a new ritual or routine can be demanding, so go back to your five motivators once a week and remind yourself what your goal is! Maybe even put that list on the fridge, in your Blackberry, or in your car so that it is visible at all times.

Please let me know it goes and Live Life Loud!

Image: bingbing