Turino Fitness

What makes you different, makes you beautiful.

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Mindful Eating Tips

1 – Turn off distractions – no electronics, books, etc. while eating. Be present.  Don’t eat in the car!
2 – Sit at the table.  Again, don’t eat in the car!
3 – Take a deep breath before you eat. Calm yourself down.  Even if you’re super hungry.
4 – Take a MINUTE and enjoy the look of your food, smell of your food, beauty of your table setting.
5 – Slow down.
6 – Chew.  Your stomach doesn’t have teeth.  (courtesy of my sister-in-law Jana)
7 – Savor. Enjoy the flavors. Food is to be pleasurable, an experience, as well as nourishment. It’s hard to do this when you’re shoveling food in without pause.  Eating engages all of the senses!!  Enjoy!
8 – Set your fork down between bites.  Slow.  Down.
9 – Think about the amazing things the food you have chosen to NOURISH YOUR BODY is doing:
Carbohydrates – energy for all human functions
(veggies & fruits & whole grains)
Fats (good) – regulating hormones, energy , better overall health, brain health
(Avocados, nuts, olives, healthy oils)
Protein – Structural re-builder, repairer, brain health, better overall health
(meat, shellfish, fish, eggs, greek yogurt, dairy, legumes, tofu, soy)
And this doesn’t even address the amazing vitamins and minerals that are associated with these amazing foods.

Do you have more mindful eating tips?? Please share!
Peace. Love. Joy!
Sarah

Courtesy @DeafRedBear


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Some Tips on Handling Emotional Eating Attacks

-Take a pause.

You’re in front of the pantry, refrigerator, snack drawer.  Stop.  Don’t move.  Take a deep breath.

-Ask yourself if you are ACTUALLY hungry? 

This question is a deal changer.  It means you actually have to tune in to what you normally ignore.  Ask yourself, “Am I really hungry right now?”  Pay attention and remember that real hunger gives notice for awhile – first an empty feeling in your belly, then some rumbling, then some gnawing.  That’s real hunger.  Are you reallllly hungry?  Or are you something else?

-If you’re not hungry, ask yourself WHY you are standing in front of the pantry?

If the answer is that you’re not really hungry and that you’re standing in front of the pantry, refrigerator, snack drawer for other reasons, let it come in that you’re having an Emotional Eating Attack.  Simply notice that you are in the middle of an attack of emotional eating.  Notice, but don’t chastise.  Notice but don’t do anything.  Just notice it.  Then step outside yourself and say, “I’m not really hungry.  So WHY am I standing in front of the pantry?”  Answers will come up – bored, stressed, angry, frustrated, etc.

-Journal what happened leading up to it and what you are feeling.  Are there any patterns?

What feelings are you feeling?  Grab your journal and write about it.  You’ll notice some patterns appear – feelings that ‘trigger’ you to stand in front of the pantry.  Then, once you see what feelings trigger you, you can seek out what you REALLY NEED on a soul level.  Because take it from me, potato chips are a quick fix, but they do not address what I really need on a soul level.  What is it?  Comfort?  A hug?  A conversation?  Intimacy?  Quiet?  Calm?  To be alone?  Something to do?

-Give yourself what you really need. 

This step can be tough.  It’s hard enough trying to figure out what you’re feeling, but then actually figuring out what you really need?  This takes some serious self-care.  And friend?  You are so worth it.  Treat yourself to what it is you really, really need.  Really nice bath salts? Check.  Organic herbal tea? Check.  A firepit in your backyard? Check.  Whatever.it.is…give it to yourself.  Create some space and give yourself permission to gift yourself with what you need.  Things to try:

Sip on some herbal tea.

Drink a glass of water.

Change your scenery.

Take a bath.

Go for a walk.

Go to bed.

Call a friend.

Pick up a book.

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Self Kindness Experiment

I watched a movie last week called “Hungry for Change” – it’s really interesting and has a lot of great information in it if you have time.

There was a woman in it named Dr. Christiane Northrup and she said something that really, really got me.

She said (paraphrase), “What if we taped the words – I ACCEPT MYSELF UNCONDITIONALLY RIGHT NOW – to our bathroom mirrors and said it to ourselves twice a day?  What would happen?”  She said that by saying these simple words to ourselves, they would go straight to our subconscious and slowly, in time, we’d believe it.

Huh.

Man I believe in the power of the mantra.    I believe in the power of talking to yourself in a positive way.  I believe on my soul level that if you speak it, it will be.

But to ACCEPT YOURSELF WITHOUT CONDITION?

That means my self-criticisms, judgments, critiques, commentaries, evaluations might stop?  The little hairy words that creep around my head on my bad days might stop?

Sign.Me.Up.

So – it’s on the mirror.  My husband and I are doing it…every day.  Because seriously?  Anything that can help us on an internal basis to ACCEPT OURSELVES UNCONDITIONALLY???   Without thinking stupid crap like:

Well if only I was 10 lbs. lighter

I’m so chubby!

I have no self control…

Look at my face!  It has fallen!

Why is there cellulite on my arms?

Holy.Belly.Pooch.Batman.

My ass is the size of Nebraska!

Is that a second chin?

Am I losing more hair?

Is that a hair growing out of my chin??

I am so fat.

If only I could be….

It’s November.  And it is the month at Turino Fitness where we are actively talking about Mindful Eating and Self Kindness.

Self.  Kindness.  So do this one thing.  Get a sticky note.  Write these words on it (courtesy of Louise Hay)

I ACCEPT MYSELF UNCONDITIONALLY RIGHT NOW.   And say it to yourself, in the eye twice a day.  Or more if you like.

If you get a chance, take a pic of it and e-mail it to turinofitness@gmail.com and I’ll post it on my Facebook page.  Post it EVERYWHERE!  Let’s be the ripple that causes a wave…

Let’s see what happens!

Much peace, love and joy.

Sarah

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New Things

I like doing new things.  It terrifies me, but I like that feeling.  It’s not often that a 46 year old mother of two feels that electric feeling of “WHAT IN THE HELL AM I DOING??”

The first time I felt it was when I did a story (I used to work in television) on skydiving.  In a way, I think I felt I’d been sleeping my whole life until I made that first skydive.  Detractors would say that it’s seeking an “adrenaline rush.”  Meh.  It was more than that, for me anyways.

I like learning and doing new things.

Many things followed.  I don’t become a MASTER at them.  But I like the beginning stages of complete, “Wha??” followed by “Ohhhh I might be getting this.”

With every sport or hobby, there is a learning curve.  There’s a new language.  There’s a new culture.  There are new people to befriend.  I love it.  I love peppering my life with all of these amazing people who do some of these things EXTREMELY WELL.  Lifers.

Me, I like to jump around and dip my toe in and explore.

A partial list:

Skydiving – Doing something completely unnatural – jumping out of an airplane – requires good people, equipment and teaching.  I was blessed to find this at my dropzone in Michigan.  Forever my family, bonded by love of this crazy sport that was technical, physically challenging and timebound.  Loved.  Why did I leave?  My gear got stolen and I became a mom.  Other things took precedence.

Running – Well, I still love running.  But I remember when I wasn’t a runner and was fascinated by long distance running.  How could a human body propel itself forward for many, many miles?  It was unnatural!  So I bit into some longer distances and found out.  I loved the solitude and the meditative quality of running.  I still do.  My body doesn’t love the longer distances as much and now I get a little bored, but I still love it.

Triathlon – Ahhh triathlon.  Never boring.  People are helpful, supportive, and eager to teach.  Three sports to master??  Crazy talk.  Considering I had never had a swimming lesson in life and open water FREAKED me out, doing triathlon was HUGE.  I loved the variety of training and still do.  I took a break from it for a year, but will be delighted to return.

Pilates – I tried it.  It didn’t work for me, but I tried it.  My friend and I took partner classes for a winter and it was fun.  Not for me, but fun.

Weightlifting – LOVE.  The end.  I will always weight train in some capacity.

Swimming – Here’s what I love about swimming….I’m terrible at it.  Truly.  When I bellied up to my gym’s Master Swim Class I was shaking with fear.  It took me 2 years to feel confident enough to go to that class.  I would watch them swim and wonder at their ability to swim with such ease.  Crazy.  But I went and you know?  Again – people were so amazing and helpful.  The coach was incredible and she laughingly told me after attempting the butterfly, “Sarah, maybe we should do some one on ones.”  Hahaha!  I’m excited to go back.

Crossfit – This is new.  Again, new language, new movements, certainly a new culture.  But the people?  Super nice, helpful and hopeful that they can teach this old dog some new tricks.  My body may not agree…we’ll see.

My point is this.  Do what you love.  Me?  I love to move my body and learn new things.  I like to meet new people.  I like to try all sorts of new stuff!  It makes me feel alive in a way that I can’t put words on.

My future will hold at some point:

Yoga, Boxing, Karate, Tai Chi, Qi Gong, Group Meditation, Cycling, Bellydancing (why not?), Hip Hop Dance (why not?), Olympic Lifting, Salsa Dancing, Roller Derby, Australian Rules Football…and more…

Wherever you are on your wellness journey, think on it.  What do you love?  What makes you feel alive?  What brings you pleasure?  Seek it out and DO THAT.

Because exercise isn’t supposed to be a dirty word.  Exercise is SUPPOSED TO BE FUN.

Get out there.  Anyone wanna take a bellydance class with me?

Peace.

Sarah

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Ready.Set.Go.

It’s the morning of the Twin Cities 10 Mile and Twin Cities Marathon.  It’s cold out, but the sun will be shining and the leaves bright orange, yellow and red.  It’s a magical morning.

I’m as excited as if I were running it myself.  I have clients in the 10 mile and a friend running his first marathon.  Soon, I will layer up – grab my cowbells – and get out there to cheer.  If you’ve never been to watch a race before, this is a great one.  It is filled with people with fun things on their shirts:

“This seemed like a good idea 4 months ago…”

“Pancakes!”

“Nice active man seeking nice active woman – please call ###-####”

and a variety of expressions on their faces:

Pain.

Joy.

Incredulity.

Determination.

My stop is around the 24.5 mark or the 8.5 mark for the 10 mile.  I’ve cheered various places on the route – including the top of the ‘big hill’ but I think my spot is the greatest.  It’s at this place on the route where people are starting to see light at the end of the tunnel.  They’re starting to think, “I can REALLY DO THIS!”  And this feeling, kind of, sometimes, overrides their pain.

I’ve seen it all out there – bleeding nipples, poopy pants, Chewbacca (seriously), and someone carrying a flag the whole way.  And every year, I layer up and go out and yell.

Each person I see inspires me.  Each face tells a story.  By the time they reach me at that part of the course, there are no filters.  Whatever they are feeling is right on their face.  And it is beautiful.

So – go get ‘em runners.  Race Happy.  And we’ll be out there cheering for you and your amazing journey.

Peace,

Sarah

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Joy is a Choice.

No really, Joy is a CHOICE.  How you look at things is up to you.  You can’t control the circumstances, but you sure can control how you react and feel about them.

When my kids were little, I’d envy the array of emotional storms that would pass over them within the course of an hour.  HAPPY, MAD, SAD, EXCITED, CONTENT…and on and on and on.  Like little thundershowers, the feelings would come and they would go.  To this day, they still don’t hold grudges, they don’t stay mad, they let the feelings come and then pass on through.

I heard a preacher once who said, “They’re just feelings – they come and they go.  Don’t get too locked down on them because then the feelings control you.”

It’s hard though isn’t it?  When someone hurts you, disappoints you, frustrates you, angers you…to just, feel the pain – and let it go.

Somewhere along the way, instead of letting the feelings pass through, we started allowing the feelings to linger and turn into resentment.

Hm.

Here’s what I think about the sticky icky resentment – it’s not a feeling.  It’s a choice.  And when you choose resentment, you’re holding on to the ick.  You’re allowing the feeling to stick and fester.  And that ick isn’t good for your health.

Conversely, you could feel it – and let it pass through.

There’s a great story in Jon Muth’s “Zen Shorts” about an old monk who was treated very rudely by a woman on the road.  The rest of the journey his travelmate stews about how awfully the old monk was treated.  When he brings it up at the end of the day, he expresses his outrage, “That woman back there was so rude. You picked her up, carried her on your back, and she didn’t even thank you.” To which the older monk replied, “I set the woman down hours ago. Why are you still carrying her?”

I loved this illustration.

You get to choose what goes on up in your noggin.  You have control over what goes on in your brain.  I’m not saying don’t have feelings.  Everybody has feelings.  But then, it’s your choice to let it pass.

And you can be PROACTIVE about joy.  Seek it out!  Make it a practice!  There was a guy I kind of dug in college who put it best, “Wake up laughing.  It sets the tone for your whole day.”

What if we did that?  What if we woke up laughing?  What if we CHOSE JOY.  Every day.

We’d be happier.  We’d be healthier.  Inside and outside.

Today – choose joy.  Choose to not let the circumstances of life push you off of that lovely center.  Stay in it.   Have a joy-filled day.

Peace.  Love.  Joy.

Sarah

 

 

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