Tag Archives: Karen Sherwood

Keep Your Health and Fitness Intents by Varying Your Routine

bepresenteachmomentThe most popular resolutions that are made for New Year’s relate to health and fitness. At Intent we really push the idea that you should strive not to make resolutions or physical goals like “I want to lose 30 pounds” but dig deeper in yourself and set intentions about how you want to feel for the new year – “I want to feel healthier and have a better sense of wellness.” It’s also important that to achieve your intent you set realistic smaller goals to motivate you to satisfy the intent desire in your soul. But once you have set your intent and created realistic landmarks to help you get there, how do you stay on track? According to StatisticBrain.com, 24% of people never reach their intended resolutions.

Your chances of succeeding at your intent increase as long as you keep the passion for it alive, and that means not letting yourself get bored. More than half of new exercisers quit within three to six months after starting a workout program, according to the American College of Sports Medicine (ACSM). If you get bored or dread working out then you are much less likely to keep up the regimen. So how do you step out of your comfort zone? Try these tips.

  1. Try a new healthy food or recipe once a week – By expanding your food vocabulary you force yourself to learn more about the nutritional values of food, making it easier for you to make decisions about meals and snacks in the long term. Think of finding a new recipe as a new adventure. You can learn to love new foods or love your current favorites in brand new ways and this will prevent you from getting burned out on the same routine meals. “Find healthy foods you love, or learn creative ways to prepare foods so that eating is not a punishment, but a pleasant, (sometimes even spiritual) experience that involves mindfulness and togetherness,” says Sports Club/LA nutritionist Karen Sherwood.
  2. Take a group fitness class – There are so many ways to get in shape besides tying yourself to a treadmill or elliptical. It can be as simple as going for walks outside or changing your running route. Look at your local fitness center for their classes and pick something that you’ve never tried before. In September, Sports Club/LA launched their “Recess” classes, which helped adults work out by playing the games they had so much fun playing as a child.  Or you may try one of their Blitz classes which is a full body work out designed to improve your endurance, strength and power. Take a yoga class for a month and then switch to cardio dance classes. Not only do you allow yourself the chance to try new things and meet new people, but also you work out different parts of the body and you allow exercising to be something you really enjoy rather than an appointment with a machine you’ve grown to dread. You are not a hamster on a wheel, so why create a work out routine that makes you feel like one?
  3. Stay centered and in touch with your intent – Sometimes our intents evolve as time goes on and it is important to stay connected to that feeling. Trust yourself to change as your intent changes. By building a meditation or yoga practice to keep your center you can feel when a routine has started to not work and you can use your inner instincts to adapt your routine to what your body and mind are telling you it needs. “Physical activity along with peaceful practices such as yoga or meditation to help build a refreshed sense of self. This is the glue that seals in the new lifestyle as the body begins to change physically, resulting in a new stream of motivation,” Sherwood explains.

By combining these tips you not only increase your chances of reaching your intent, but you also give yourself more opportunities to grow and learn more about your health. Being adventurous with your fitness and nutrition routines not only makes the journey more interesting but you get a deeper appreciation for the journey as you go on, and that will propel you forward. We hope you take these tips to heart and that your 2014 is healthier than ever.

Why Wait: Setting Realistic Intents for 2014 to Increase Your Success

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As December draws to a close people begin looking towards the year ahead and making their resolutions. At Intent, we encourage people to think a little deeper, to set their goals based on the desires of their soul. As you are creating your list of intents for 2014 there are several things to consider. Often times people set goals that are unrealistic and when they realize that they won’t be able to reach that expectation they give up entirely. Don’t let that happen to you,especially if you are setting intents related to your health and fitness. Create goals that challenge you, but that you know you can reach so that it motivates you to keep going.

To help you start off 2014 in a healthier way, and maintain that change throughout the year, we talked to our friends at Sports Club/LA on how to set Intents that are realistic for your personality and lifestyle to help you create permanent change. Follow these tips when making your 2014 New Year Intent lists.

  1. Avoid Specific Numbers and Go for Overall Change – The most popular “resolution” on lists this year will be “Lose x amount of pounds.” Stop right there. There have been several studies that show your weight number does not necessarily correlate to your overall health, so don’t put that pressure on yourself. If you start playing a numbers game then you already set yourself up for unnecessary pressure. Instead create an intent similar to “I intend to create a healthier lifestyle for myself.” It’s more general, but it leads to more lasting change. It means not only are you going to work out, but take into account your nutrition and spiritual health as well. When you begin to think broader about your overall health, you don’t tie yourself to a treadmill trying to sweat it out into a new pair of jeans. You begin making small changes in several aspects of your life to make you a happier person in general. Challenge yourself to think deeper, not heavier.
  2. Choose Smarter Nutrition Over Fad Diets – Your eating habits can account for up to 80% of your overall weight loss, so beginning to change your nutrition needs to be taken seriously. If you start automatically on January 1 (or tomorrow) on a fad diet that cuts out all of the foods that you’ve been used to eating, you won’t last very long. Instead it is about baby steps and making small, gradual changes so that you build making healthy choices into your routine instead of something you torture yourself to do for a few weeks – because then the results will be temporary as well. Look at improving your nutrition for good as your gateway to a healthier you! “What we choose to put in our mouth is the most intimate experience we’ll have, therefore it’s important that food be looked at with the intent of supporting and nourishing the body,” says Sports Club/LA nutritionist Karen Sherwood. “Foods that the body recognizes, i.e. fresh vegetables, fruits, lean proteins, healthy fats, and some grains should round out a person’s diet in moderate portion sizes. Weight loss is then just side effect of a truly nourished body. “
  3. Plan Challenging Routines that Don’t Ever Extend Yourself – The likelihood of you being able to go from couch to a 7-days a week work out regimen and sustain it is very unlikely. That is nothing to be ashamed of. Instead set a more realistic goal of 2-3 days a week to begin. This way if something comes up and you can’t make it one day you are still getting in a regular routine. Or start a regular class to get your feet wet – some place that will hold you accountable without overwhelming your schedule. As Karen also explains, creating a life change is about baby steps. “To make a complete life-change, taking baby steps and “leaning” into a new way of being is key. This enables us to pave a new foundation and build from there. It must begin with nutrition, and include an active life-style with focus on self care, rest, and stress management. When all of these wheels are working in harmony, the body and its relationship to food and the outside world begins to make sustainable change.”

Look over your list of 2014 intents and check them with these tips. If your current intents feel too numbers based or too specific, take a minute to think deeper – why are you setting that intent? Why is that something you desire? When you can answer those questions,  that is your true intent and focusing on that more encompassing goal will be more fulfilling than checking off a simple box. Setting an overall intent can allow you to make smaller goals, to create a plan of baby steps to reach it. Realize that creating true change in your life takes time and don’t rush it – allow yourself the patience to get there at the pace that is right for you.

Have you started your 2014 Intent list? We’d love to hear them so share in the comments below!

How Awareness and Positivity Will Lead You to Lasting Wellness

photo remix: Yoga woman on exercise ball - flickr_enthusiast_rocks_Nilmarie_Yoga-001Whenever you start a new diet or weight loss program there is one important question to ask yourself: why? Don’t stop yourself at the simple answer “Oh, I want to lose a few pounds to fit in those new jeans” or “I don’t want to feel self-conscious in a bathing suit.” Dig deeper. Many people begin the journey to permanent weight loss and overall wellness because they feel that being healthier will make them happier. While being healthier does give you more energy and confidence, you can’t expect it to cure all of your unhappiness. In fact, in Deepak Chopra’s new book “What Are You Hungry For?” he argues that tending to your personal and emotional wellbeing as you begin your weight loss program is absolutely key to making the changes stick.

While no one can claim to be happy constantly, Deepak advocates that being in tune and aware of your body and emotional state allows you to better fill its needs. “It’s an infallible kind of radar,” Deepak says, “Awareness allows you to sort out what you’re doing, how you feel, what you fear, hope and wish for – indeed everything in your life.”

You are living an unaware life when you unconsciously follow habits and rote behavior without question. Do you often let others take charge of your life or feel emotionally trapped by those around you? Isolating yourself and cutting off your connections to close friends and family can be another sign that you are out of tune with your body and need to increase your awareness to make permanent change.

You can help gain awareness by including a yoga practice or meditation in your diet and exercise plan. “Peaceful practices such as yoga or meditation to help build a refreshed sense of self,” explains Sports Club/LA nutritionist Karen Sherwood. “This is the glue that seals in the new lifestyle as the body begins to change physically, resulting in a new stream of motivation.

Being aware and working to keep a positive attitude will inevitably help keep you motivated as you progress towards your goal, and push you over hurdles or plateaus you reach along the way.

“Making any change is very emotional, so if you are starting this change from a negative, pessimistic place or allow yourself to go to that negative place, you won’t succeed.” Ginger Mallory of Sports Club/LA says. “However, if you vow to remain positive no matter what challenges may come with making this change, you will succeed! Your state of mind going into this will absolutely make or break you.”

But how do you find that awareness and keep that positive attitude? If you feel yourself slipping try these tips from Deepak.

  • Remember that you are both loved and loveable
  • Appreciate where you are – Even if you are just starting out, recognize the power in making the decision to make a change versus where you were before you took the first step.
  • Feel good about who you are – You are more than your shape or waist size. Remember that you are a worthy person and this process is only to make you healthier, not to change you in any way because you’re amazing the way you are.
  • Maintain loving and supportive relationships – Support will be key in this process. Stay close to those who inspire you, push you to be better and support you on the days when you can’t get to that place of positivity by yourself. Let them help hold you up.
  • Experience a deeper connection with a higher form of love – It doesn’t mean you have to prescribe to any specific religion, but connecting with a force or faith bigger than yourself can help you channel frustrations and negative feelings that arise out of your system. It can help buoy you during this transition and be another force to propel you forward.

This blog is part of our “What Are You Hungry For?” series with Sports Club/LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

photo by: adria.richards

Master Purity Energy and Balance to Achieve Total Wellness

balanceTo lose weight you need two major components – weight loss and nutrition, but how do you create a program that lasts? In Deepak Chopra’s latest book “What Are You Hungry For?” he explains that to really make that life change you have to use weight loss and nutrition with the three tenants of purity, energy and balance.

How does that work? In part one of the book Deepak lays out the three tenants and the tips you need to bring them into your life to maintain your new healthy lifestyle.

Purity

“Eliminating toxins awakens in the body’s capacity for renewal and returning to a natural balance. Toxins need to be eliminated from the body, mind, and soul,” Deepak says. While there are several toxins that can invade your life, let’s start with food. Here are a few tips to purify your diet.

  • Throw out old, stale food.
  • Minimized processed foods
  • Keep fruits and vegetables as fresh as possible when storing
  • Prefer whole grains and natural sweeteners
  • Eliminate hydrogenated and trans fats
  • Buy organic produce (if affordable)
  • Favor deeply green vegetables like spinach and kale, and the rest of the of cabbage family

Juice cleanses have become an all-too popular trend when trying to purify your body of toxins. While cleanses can help you purify your system, you have to be careful not to overdo it or deplete your body of necessary nutrients.

“Short-term cleanses and fasts do not help us have a healthy, detoxified life. Those extreme shifts from very unhealthy to very healthy (for a very short time) only teach us to be extreme. I believe in a longer-term cleanse of at least 6-8 weeks, which is enough time to truly cleanse and discover what your body feels like in a pure state,” says Sports Club/LA nutritionist Ginger Mallory.  “After really learning about your body during this time, you can gradually reintroduce some items back into your diet, observe how those items make you feel, and then make an informed decision about whether you’d like to keep these items in your diet or in what proportions.”

You should know that purifying the body takes time, and that it can’t all be done at once. If you approach your life change as a beginning process then it is much more likely to become a permanent state of mind.

As fellow nutritionist Karen Sherwood says, “Taking baby steps and ‘leaning’ into a new way of being is key. This enables us to pave a new foundation and build from there. It must begin with nutrition, and include an active life-style with focus on self-care, rest, and stress management. When all of these wheels are working in harmony, the body and its relationship to food and the outside world begins to make sustainable change.”

Energy

Once you have purified your body and life of toxins then you can begin to change why you eat food. Food is the beginning nourishing source for our bodies and if we eat correctly then it energizes the body without making us feel stuffed or lethargic. Deepak prescribes the following tips for crafting a diet that boosts your overall energy.

  • Eat less when you are inactive
  • Eat only until you are nicely satisfied and no more
  • Choose lighter and more easily digested food
  • Avoid animal based fats and refined sugar
  • Make your food colorful and pleasing to the eye
  • Satisfy as many of the senses as possible including taste, smell and texture.

Eating specifics type of food can also increase your energy. “I like a combination of a complex carbohydrate, a lean protein, and a bit of healthy fat at every meal. This assures an even balance of blood sugar, when eating every 3-4 hours or so,” advises Karen Sherwood, “In addition to keeping this balance of macronutrients, consuming what I like to call, “power foods” helps support every system of the body. Specific foods I love for energy include chia seeds, maca powder, whey protein, spirulina, and coconut products. I have all of my active clients and athletes consume these super foods on a daily basis in the form of a smoothie.”

Balance

It is great to research and take on all the new tips, but the most important key to maintaining a healthy lifestyle is balance. When you take all of your new habits and form them into a routine that fits your life and schedule you can make your body in the way that works best for your needs. To create balance Deepak offers the following pointers.

  • Eat when you are in a satisfied state
  • Consume a variety of fresh foods
  • Make sure you are taking care of the basics like drinking enough water and getting enough sleep
  • Eat at regular hours with balanced intervals in-between
  • Vary your calorie intake to balance your activity level

Balance is the key factor why fad diets have such varying results for different people – it is the same exact instructions for everyone, no matter what their current lifestyle or schedule is. By using these tips you can use all the wellness tips and research you do to best apply them to your life, and when you have a balanced plan that is custom built for what you want your body to do you are more likely to succeed, not just in losing weight but in achieving total wellness.

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This blog is part of our “What Are You Hungry For?” series with Sports Club LA and to celebrate the release of Deepak Chopra’s latest book. Find out how you can win a copy of your own here and tell us what you are hungry for in the comments below. If you don’t want to wait for the give away you can purchase a copy of Deepak’s book today. 

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