How I'm Changing My Life

2011 is going to be different than any other year before. I vow NOT to make any of the same resolutions in 2012. Why? Because I plan to accomplish them all. =)

I started off the year doing a "30 Day Challenge to Master Organization and Achieve Your Goals in 2011."

What do I do?

Everyday I get an email from Chalene Johnson with a short video and a PDF "worksheet" to go along with the video. Chalene shares her own goals, to-do lists and priorities that have helped her grow her 15 year business.

Today is day 4 and so far I've already - determined my top 3 priorities & rated them in order of importance, listed 10 goals (on paper) that would be kick ass if accomplished in 2011, and picked a "push" goal that drives all other goals. And its only day 4!!

Her advice has helped me already change my life by losing 15 pounds, inches & body fat. But don't be fooled, this isn't about fitness (unless you want it to be) its about living the BEST life you can and accomplishing everything you want, whether its financial, spiritual, family, business..whatever!

Accountability partners are encouraged but not needed. There is an entire Facebook group of people looking for partners. Or look within your own circle of influence. I've shared & discussed everything with Mat and I have accountability partners as well. They all keep me on track!

Here is the link if you'd like to sign up to get the daily videos & tips -

http://www.chalenejohnson.com/30daychallenge/

Also, it's all FREE! :)

"It's time to live the life you want to live."
-Chalene Johnson

"Goodnight Tweetheart" Book Review

I only knew two things when I picked this book up – it was about Twitter and it was a love story – that’s all I needed to know!

This was such a quick read. Even if it wasn't easy to fly through on its own, the fact that I really liked it would have still made me read it in only a few hours (which I did).

“Goodnight Tweetheart” is a love story in 140 characters or less.

If “140 characters” means NOTHING to you…we need to talk after you get out from under your rock!

Okay, it’s actually the limit Twitter gives you to make a tweet, or tell others “What’s happening?”. It’s similar to a Facebook status but much shorter and brighter. The book is told in tweet form, one of the reasons it’s so fast to read.

It’s a story (or conversation) about two strangers who chat on Twitter, and it’s not creepy (which you might have thought like I did before reading it), instead it’s really cute! I'd also say its funny & flirtatious.

In my opinion, this couple is hilarious, extremely witty and two smartasses who know a lot about pop culture. The woman is an author trying to write her second novel, which has to compete with her first novel that made it to Oprah’s book club. Her agent makes her a Twitter account and BAM the magic starts...or maybe it takes time & Tweetdeck. The man is extremely mysterious, never revealing his location. It's a book that will lift you up and touch your heart, maybe even make you shed a tear!

Now go read the book!

And of course you can follow me on Twitter http://www.twitter.com/caterina88

Goodnight Tweethearts! <3

What Could Ruin Your Relationships?

An excerpt from "Who You Are When No One's Looking" by Bill Hybels:

Most people have no idea how much their physical condition undermines their attempts to love other people. They fail to realize that it takes physical energy to listen, to serve, to confront and to encourage people who need help sorting out life. Not only are physically run-down people short on energy; they also tend to be easily irritated, critical, short-fused, defensive and negative. (Any names coming to mind?) It is hard for them to love others, and it is equally hard for others to love them.

You and I both know the three rules for staying fit: eat right, sleep enough and exercise. Most Americans eat far too much sugar and fat; consequently, many are overweight. It is also why people suffer from sugar highs and lows, and it has a lot to do with the high rate of heart disease. It is impossible to maintain good physical reserves on a junk-food diet.

In addition, some people add insult to injury by being careless about sleep. If you don't wake up reasonably refreshed, you're probably not spending enough time in bed. Or maybe the time you spend there is less than refreshing because the coffee you drank all day or the greasy slice of pizza you ate at midnight is keeping you awake.

But the real kicker is exercise. Here's a good clue: If your only form of physical activity on a typical day involves walking down the hall to the next meeting, you're missing the exercise boat. I know, I know, there's not enough time to exercise. Trust me, either take the time to workout or you'll be spending all of your time cleaing up the relational messes you make because you're always wiped out.


I know when I think of exercise I think in terms of health conditions, maintaining a certain weight, looking my best, etc. but this page really jumped out at me of why so many people might be so darn crabby. They aren't moving enough!

I've seen it happen in my own life. I remember a point last school year when I took about a week off to write papers, study for exams and make sure everything was turned in. That week was HELL! I remember thinking to myself, "Why the heck are you SNAPPING at EVERYBODY!?" Omg I was a bitch.

And I didn't realize I missed working out until I did it. I decided one night that I would wait to write the paper and go do a 45 minute workout dvd, I felt SO much better!

But there are so many people who have never tried to exercise - meaning they don't know what they are missing out on. I've personally seen it, someone's personality will do a 360 once they start working out. The crabbiest person can transform into the one with the most spirit! That person becomes the one attracting people instead of pushing others out with their off-personality.

Don't let something like exercise ruin your relationships with others. You never know who you could be sending the wrong message out to!

How To Make A YouTube Video

I’ve gotten many messages lately about creating Youtube videos. I figured I might as well put the information I knew into some place handy!

First off, if you haven’t made a Youtube video before, TRY IT. It’s actually a lot of fun (and kind of addicting)!

Here we go...

1. Record yourself! Just about everything can record a video now-a-days, from your cell phone, digital camera, webcam, computer, flip camera, etc.
Since you’re going to ask, I’ll let you know, I started with my basic Sony Cyberspot digital camera (in pink!!) to make my videos & I’m still using it! One day I’ll upgrade but it hasn’t steered me wrong yet! You can get cameras that will record in HD & do all kinds of fancy stuff for you – do your research & you’ll find one!



^^I'm not saying run out & get this one - I'm saying to use whatever you've got handy!

2. Make your video! Keep it under 5 minutes, ideally under 3 works best! Remember, most people aren’t just focused on one thing and you want to make sure you hold their attention. At this moment, I have Microsoft Word open along with 4 web browsers.

“Nobody wants to watch long videos, so keep it short, simple and to the point. I follow the two-minute rule. You should come up with a similar rule for yourself. If you have to create a longer video, consider dividing it into parts that make it easier for your viewers to digest.”
Ryan Paugh, co-founder of Brazen Careerist

When you are making the video, remember to look into the camera! Pretend your talking to your best friend or your mom.

3. Edit! Many computers come with their own editing system. If yours doesn’t have one, Youtube has a basic one in place for you! Windows offers “Windows Movie Maker” and Mac has “iMovie.” Also, many cameras come with a program you can use to edit your photos & pictures, check to see if you have one!

When you are editing, that’s the time you can add music (make sure it’s ROYALY FREE MUSIC), text, pictures to spice it up! You can also edit to trim down your video or cut out any distractions.




4. Upload. Head over to Youtube.com (or a website that will upload your video to MULTIPLE sites: facebook, youtube, twitter, myspace) and click “Upload.”




Make sure to give your video a title, description and tags.

After UPLOADING - you can pick between 3 thumbnails to be the photo that viewers will see when your video comes up. To learn how to do that go here. If you're looking to beat the YouTube system & pick any picture you want...go somewhere else!


5. Share!! Best step of all! Post your video on Facebook, Twitter, your blog, emails to friends, where ever your heart desires!

And I'll leave you with my YouTube channel that I'd love for you to subscribe too!
http://www.youtube.com/coachcaterina

I'll subscribe back!

I'll Be Your Accountability

Working out with a friend is truly a great tool for losing weight. I read an article that said when you workout with someone else you are 3 times more likely to stick to the program.

Now, you might be thinking, “but I don’t have anyone to workout with!”

Let’s change that!

Losing weight is about accountability – to YOURSELF and to OTHERS.

If you told me that you were going to workout 5 days this week but never had to tell me if you actually did it… would you? My guess is probably not (depending on the kind of person you).

If you told me that you were going to workout 5 days a week but at the end of each week you had to report back to me – would you get your workouts done?

My guess… you would.

Why?

I’ve noticed that when I have to report in to others (personal trainer, business advisors, professors) that I don’t want to let anyone down…including myself!

So let me help you!

I want to create an accountability group. What this includes is SIMPLE and will take 5 seconds out of your day, just once a week.

I’m willing to collect emails (or do this through facebook) where whoever wants to report in how they are doing on their fitness program – whether it’s a DVD program like P90X or you are hitting the gym – can easily contact me!

We come up with what’s the best day for you to “report in,” figure out your workout goals and then start right up! Along the way there will be recognition & motivational prizes. :)

Think of me as your online accountability buddy!

My hand is reaching out to whoever wants it! Just send me an email or a facebook message & let's get started.

Yours in health,
Caterina
xoxo

What Can We Learn From Victoria's Secret?

Last night was the annual Victoria’s Secret fashion show. During, immediately after and still today there’s an explosion of talk about the models. Twitter freaked out and of course it was a treading topic.

There were the expected comments that the models are too thin, they don’t workout, they’re anorexic, whatever. You can have whatever opinion that your heart desires. But that’s not the point of this blog post.

What I did notice during the brief hour the show was on TV, many real-life women & girls started talking about their own bodies. “Thanks a lot VS, now I’m just going to starve myself” – what WAIT?!

Watching tall, beautiful women strut their stuff in only lingerie will make the most confident person feel inferior. But that’s also not the point of this blog.

So what’s the point?

The point is… if you watched and wanted to make a change (an HONEST change), what’s stopping you?

There’s a few options when watching something like that… either use that new “motivation” you found, forget you ever watched it (Victoria who?) or continue to hate on your body.

Why hate on yourself? The way you treat yourself is the way other people will treat you.

Maybe you’ve hit the “enough is enough” point in your life and now you’re ready to do something about it. Let’s GET MOVING. Don't sit and hate on them or yourself - instead put in the work. Hit the gym, sign up for a race, press play on the workout dvd, do something!

This isn’t about Victoria’s Secret, models, bikinis, Katy Perry, whatever. It’s about YOU being the BEST version of yourself.

If I can help you do that, let me know. I'm happy to help!

Yours in health,
Caterina
xoxo

You Are What Your Friends Eat: How Social Networks Affect Our Health

By Stephanie S. Saunders

Everyone knows that you are what you eat. But what if you actually are what your friends eat? What if obesity was not hereditary, but contagious? Sure, it's easier to blame your parents for that sort of thing. After all, why wouldn't the size of your hips be the result of bad genes? But a few years ago, two scientists published an extensive study of 12,067 people in the New England Journal of Medicine that seems to prove that we are directly affected by the habits of others.

Nicholas Christakis and James Fowler theorized that weight gain in an individual is associated with weight gain in his or her siblings, spouse, and neighbors. The phenomenon is called a "contagion" and can be described as a kind of social virus that is transmitted by proximity. It seems a person is 57 percent more likely to become obese if they have a friend who becomes obese. If a sibling becomes obese, the other sibling has a 47 percent increased chance of having the same thing happen to them. And a person has a 37 percent chance of serious weight gain if their spouse starts tipping the scales. No one is exactly sure how it occurs, but our social environment seems to infect us, and we in turn, spread it.

Yes, you read it right. It seems weight gain and the flu have a lot in common, except Walgreens® isn't doling out shots to keep you thin. Many public health leaders, including the National Institute of Health, now believe that this growing science of social networks can be used to improve health on a huge scale. By either creating new social networks, like a dieting group, or by influencing the leaders of already-existing health-related groups such as the Team Beachbody® Message Boards, positive health messages will become contagious. But how can we affect those we care about, and not be affected by unhealthy behaviors?

"Be the change you want to see in the world." —Mahatma Gandhi

The first thing we can do is be an example. You're reading this newsletter, so you already have some interest in your health. It's more than likely you're also on a kick-butt exercise and nutrition program that's altering your appearance. You're already creating the change in yourself, and that will, in turn, have an effect on others. If you want to make a real difference, stay on the path. It is quite easy to reach our goals, only to let them slip away over an extended vacation, holiday season, or traumatic event like a breakup. What this says to an outsider is: "If Tom couldn't keep the weight off, how is there any hope for me? Why even bother?" If you want to inspire others, continue to be an inspiration.

"The greatest good you can do for another is not just to share your riches but to reveal to him his own." —Benjamin Disraeli

Who really has time to talk anymore? We have emails, IMs, and text messages that have pretty much replaced verbal communication. We're all running around trying to accomplish things, which will fall behind schedule if we meet someone for coffee. Yet, sometimes just talking to people about their health and encouraging them to change can be the difference between being healthy and having a lifelong struggle with obesity. You've gone from a size 8 to a size 4, or from a beer gut to a six-pack. People around you will most likely ask how the heck you did it. When they do, ask them to grab a nonfat latte and sit down, because you have something to share with them.

"Surround yourself with only people who are going to lift you higher." —Oprah Winfrey

Removing yourself from every situation that has unhealthy people in it is impossible and unnecessary. We're all tied into our friendships, jobs, and families by many threads, most of which we couldn't sever if we wanted to. You know your best friend from junior high would hunt you down if you moved to a small island off the coast of Madagascar. So instead of losing your relationships, make it a point to tip the scales and add a few more. Finding like-minded people—be it at a gym, a cooking class, a yoga studio, a fitness retreat, or a well-known local hiking spot—can open you up to new ideas and new positive influences. As your resolve becomes strengthened by your new friendships, you will be that much more able to assist your more established friendships.

"Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared." —Buddha

If you truly want to create a change in the health of others, there are thousands of programs out there that need volunteers. From the national organizations designed to raise money for diseases, to the local car wash that supports the high school athletic program, there's always someone who could use your assistance. Or better yet, create your own network of people making a difference, in whatever way you feel driven. Organize that 10k to benefit the YMCA, petition your state school board to increase physical education and remove vending machines full of sugar from your schools, or create a foundation to bring food to famine-stricken parts of the world. Making a big difference in the health of others can begin with one person, and it could be you.

Conclusion

Why we are so susceptible to the influences of others remains a mystery. From the time we are babies, we learn to mimic gestures and language. As adults, we still mimic yawns, laughs, and often aggression, as the mob after a recent NBA playoffs game proved. And now it seems we can mimic weight gain or loss, along a host of other behaviors. Before getting swept up in the crowd, take a moment and decide what you want for your life. You can choose your own destiny, and maybe help shape the lives of others in the process.

References:

Christakis, N. A. and J. H. Fowler,. "The spread of obesity in a large social network over 32 years." New England Journal of Medicine 357 (July 26, 2007): 370-379.
Eric Jaffe, "The 'contagion' of social networks," Los Angeles Times, September 13, 2010, http://articles.latimes.com/2010/sep/13/health/la-he-social-networks-health-20100913
Clive Thompson, "Are Your Friends Making You Fat?" New York Times, September 10, 2009, http://www.nytimes.com/2009/09/13/magazine/13contagion-t.html
R. William Doherty, "Emotional Contagion and Social Judgment," Motivation and Emotion 22, No. 3 (1998), 1-2.

Here's the link if you want to see the article!