Redefine beautiful!

Thursday, December 30, 2010

Bodeci New Year!

We do not need to subscribe to a standard set by another!  If you have been feeling guilty because you hate going to your health club or gym, you are not alone.  Perhaps you are waiting to go to the gym until you lose weight.  Maybe you don't even like the idea of going to a health club.  At any rate, it isn't the only way to get in or stay in shape!


Watch my latest video and shift your attitude!  It is time for a "Bodeci-tude! 

Tuesday, December 14, 2010

Who Do You Think You Are?

She stood a bit taller than my 5' 5½" stature.  Her long brown hair fell lazily over her shoulders with no thought given to it.

What captivated me about this woman was her unique look; chic without trying.  She wasn't wearing make-up, just black eyeliner and mascara.  A gypsy patterned, flouncy skirt rode low on her slender hips, the hem just hitting the tops of her distressed brown leather boots.  She wore a white T-shirt under a man's forest green cardigan haphazardly held together with a clunky belt that resembled the cinch from an old saddle.  Her only jewelry was a mismatch of rings on most fingers and large gold hoops through her earlobes.  She looked to be about twenty-four.

We waded through security side by side,  being herded through the preboarding chaos, and we ended up sitting near each other on the plane to Atlanta.  "Hello again."  We said before getting settled.

I took out my magazine, ready for some mindless reading when she asked me, "Are you traveling to Atlanta or do you live there?"

"I live in the North Bay area, the wine country."  Smiled and continued to read.


"Are you traveling on business?"  She wasn't getting the hint.

I gave her the scoop on how I'd been a fitness professional for a long time and how lately I'd been dabbling in my art again.  "I love what I do, but lately I've been wanting something more.  Strangely, I fell into this gig working with a group of creative people doing the John Lennon art show.  I'd always been the artistic one in the family, but with the family business being concrete construction, my talents were appreciated at best when shown at family gatherings and the county fair.  My dad used to say, 'who do you think you are, Michelangelo?"

She told me how she'd wanted to become an artist, but her family never really encouraged her.  "My parents thought I'd make a great flight attendant.  They really don't know me, I guess.  So I went to the Fashion Institute and now I am working as an assistant buyer.  I thought my job would be more creative, but I'm really a glorified secretary and I am not so good at office management."  Her story was all too familiar.

Can you see my fairy god-sister?  She shows up at the strangest places.


As we left the plane, I prepared to say good-bye to my friend, but she was no where to be seen.  I hopped a cab to the Westin in Buckhead and during the half hour ride I fell asleep.  When I woke, I remembered a dream.

I dreamt of a time when I was young and wanted to be an artist, but it wasn't considered an important endeavor to pursue art, therefore my idea wasn't a good one.  I looked out the cab window seeing Atlanta up close.   I saw my reflection and there was my airplane friend staring back at me.  Her uncertainty and earnestness written across her face.   And right then and there, I knew I could be whoever I want.  All I need is a burning desire and the focus that comes with it.

Sunday, December 5, 2010

In Atlanta with John Lennon



He was a complex man.  Being around his art and music this weekend was an inspirational blast that exploded my narrow imagination.  I truly believed I had an expansive, elevated and deep capacity for imagination, but, day by day my mind opened and my narrowness was exposed to me.  I, now, believe I will never be able to sit in total comfort of being.  I will need constant and challenging exploration of my mind through the examination of an other's.

Wednesday, November 24, 2010

Skinny Mashed Potatoes and De-Fatted Gravy. Huhhh?

I remember the first time I hosted Thanksgiving dinner after I had become a full fledged fitness trainer.  My dad had passed away six months before and I was now living in his home; the home we all went to for Thanksgiving.  It only seemed appropriate for me to carry on the tradition and have the gang still come to Papa's.

Now, as a "trainer", it seemed fitting for me to plan my feast with care and avoid fats and sugars.  I roasted a large turkey.   My "skinny mashed potatoes" (made with chicken stock and not butter and cream) were more the consistency of vichyssoise.  The gravy was de-fatted and defeated into a watery soup.  The sweet potatoes where simply baked.  (Ugh.)  And I experimented with the stuffing and chose a sophisticated Shiitake mushroom number I found in an obscure cookbook.  Little did I know, my family was horrified and left feeling our love but a bit deprived.  They missed our family's traditional recipes and a full belly.

When I'd offered to host Thanksgiving again, my family found clever excuses to politely decline until I'd finally confronted them with "what's up, guys?  Let's have it".

The truth hurt at first; they hated my "healthy" version of a traditional Thanksgiving dinner and even though they were a bit overweight, felt Thanksgiving was just one of those feasts that should be enjoyed in it's purity of tradition and flavor.  They, of course, were right and now I would never consider shirking on those old family recipes.

So, my sons are home from college and Randy is out buying a turkey for us to deep fry ( don't freak out, done properly, the bird doesn't absorb the oil and it is delicious, tender and juicy).  My older sister will host our festivities and we will all bring our favorite Thanksgiving dish.  We will sit as a family  (with my sis's first little grand-baby girl!) and give thanks for our love, health and homes.

Happy Thanksgiving and enjoy your traditions.

Monday, November 22, 2010

Here we go...3 Days to Fit and Fabulous!


How can it possibly be that the average weight gain through the holidays is approximately seven to ten pounds?

Fromage my fave!

It isn’t simply because of the extra parties we attend from November 19 through January 2.  Yes, this is six plus weeks of eggnog and pecan pie, baked Brie and pigs in a blanket, buttered mashed potatoes and giblet gravy, pumpkin pie and champagne, fondue and warm bread.  But, it isn’t those extra calories alone that make the “diet industry” welcome our New Years resolutions!


I could do without, but how about you?  Calories are in the eye of the beholder.


You see, we start eating a few more high-density calories and our bodies begin to get used to them.  “I’m being really good during the week, so how could I have gained three pounds since Friday?”  Because, you are eating a bit more on those non-party days but, because of the overload on party days, you think you are barely eating at all on non-party days.  All it takes is a few more mindless bites of this or that and you are on your way to a permanent seven-pound load on January 1.

"Oh what the heck, they love us anyway..."  (UH NO!)

So, rather than throw caution to the wind, how about making the commitment to stop eating party style while not at a party.  It is rather simple to cut your portions down by 20%, and then add 20% more vegetables to your plate or recipe.  Your eyes will see the same amount of food and studies have shown that when trying to lose weight, our bodies are more satisfied with volume, whether it is from lean and healthy veggies or French fries.  (There are about 450 calories in a 5-ounce portion of fries while there are only about 30 calories in a 5-ounce serving of most non-starchy veggies.)  
Fresh fruit smoothie.  Do it!

So, let’s set some ground rules for the holidays, shall we?




Whole wheat veggie and goat cheese pizza.  Yum!



  • ·      Load up on the veggies and cut back on the high-density foods like cheese, butter, meat, baked goods and even healthy nuts and nut butters!  
  • ·      Get rid of those high-density foods and give your guests “doggie-bags” to take home when you are entertaining.
  • ·      For every cocktail consumed at a party commit to drinking a full glass of water.
  • ·      Stay away from the appetizer table and sit in a comfy area so you are less apt to get up for MORE.
  • ·      Eat a high fiber mini meal before the party (avocado on whole grain bread with tomato and lettuce or beans on a tortilla with salsa and lettuce) so you are satisfied and not STARVED!
  • ·      Do not confuse exercise with calories consumed (“since I worked out, I can eat what I want”) but move with a bit more intensity and as often as possible.  Every little bit makes a difference.

Move it girl!  (Oh, and have fun!)

It is always the small and do-able shifts in our lifestyle that makes for a comfortable holiday body.  Bodeci says, “During the holidays, enjoy what you really want in moderation!  Then leave it alone and walk away.” 

Monday, November 15, 2010

11 Days to Fit and Fabulous, Then Life Happened....

I was challenged last week.  I had to depart from my comfort zone, but I asked for it.  I am a firm believer in the 'power of positive thinking' but it still blows me away when my intentions come to pass.  And when my intention came to pass last week, I wasn't sure I could handle it.

Adrienne (The Rich Life on a Budget) called me shortly after I returned home from my adventure, and asked, "I'm just curious, why haven't you posted about it?"   For this conversation and her encouragement, I am dedicating this post to her.  Thank you Adrienne for helping me see straight!

"I wasn't sure if it would be appropriate to discuss, me being a fitness trainer and all.  Wouldn't it confuse people?  And I worry that my students and clients might fear I am quitting the business."

"Debra, when I think of you, I do not think 'Debra the trainer', I think 'Debra is," she paused, searching for a word, "I think you are Bodeci'.  Yes, you train people for a living, but you are much more than that!"

Now, I feel a bit uncomfortable to share this with you, but this is what she said.  "You are an enigma, Debra.  You have a take on life that is refreshing and non-judgmental.  Quite honestly you are the one we all go to when we can't figure out our next step in life, whether it's our kids, a fight we had with our husbands, our career sucks or if we feel fat and unlovable.  I don't think your blog is just about fitness and diet, I think it's about a fifty something year old woman who is wise, comforting and knows how to solve life's problems and who also has her share of insecurities and issues.  I want to hear about all of it!"

I am a mother, a wife,  a friend, a trainer, an instructor and now I am an art dealer of sorts.  A few months ago I decided I wanted more money.  My sons college expenses and the economy had put a pinch in my bank account.  There was only so much Budget my Rich Life could do.  I wanted to live with a bit more wiggle room.  So, I intended more money in my life but I wasn't sure how it was going to get to me.

The power of our thoughts is so  unbelievable, but when you practice the law of attraction and see for yourself the rewards, you may never doubt it's power again.  Rhonda Byrne, author of "The Secret" writes, "...you deserve all good things life has to offer....you are the creator of you, and the law of attraction is your magnificent tool to create whatever you want..."  You see, I didn't just want more money, I wanted to travel and do something exciting.  Kahlil Gibran wrote, "There is a space between man's imagination and man's attainment that may only be traversed by his longing."  I visualized myself traveling, having new clothes and being a part of something really exciting.  Loa Tsu, founder of Toaism wrote, "The world is ruled by letting things take their course.  It cannot be ruled by interfering."  I let go and allowed things to take their course.

My friend of many years owns an art gallery on the east and west coasts.  He is also the exclusive distributor of John Lennon's art working directly with Yoko Ono.  The exhibit is most likely the largest and longest lasting traveling art show.  He was preparing for a show in Boulder Colorado when he suddenly needed another sales person.  I called him that day to thank him for a dinner party he'd invited my husband and me to.  As he talked, he mentioned needing to get to work and I offered him a hand, thinking he'd simply needed a friend to help with his house while he was gone.  He offered me a position.

My new art dealer look.
When you want to become someone different, sometimes you need a costume.
Cary Grant once said, "I pretended to be somebody I wanted to be until I finally became that person."
Now, this is the part I want to share with all of you.  I was scared sh_tless.  I kept asking myself over the course of the next few weeks, why?  Truthfully, I was not so sure I would be "good enough".  But, I realized I had asked the universe for more money, travel and adventure.  And it simply landed in my lap!  I would live with the anxiety and discomfort until I dove in and made my mistakes.  I knew I could learn from them.   I only hoped to not disappoint my friend, but as he put it, "let's just see what happens, I think you'll do well with this."

A week ago I had flown back from Boulder and couldn't sleep as I was flying high off of the show and the fabulous time I had with the people who came to the show and my wonderful associates.  I made mistakes, yes, but I made sales, too.  I just got a nice check in the mail and my friend called with the date and location of my next show.  "And so this is Christmas..."  YES!

Oh, I also lost three of the four pounds I had hanging on me for the last six months.  It wasn't going to budge because I kept telling myself "I have to lose this weight".  You see, the universe only picks up on the energy of my having excess weight and therefore it stayed put!  When I took on a new challenge my mind stopped creating my vision of four pounds too much and the weight  came off.  My body knows it's perfect weight, I just had to let go.  And off to life I went.

Friday, November 5, 2010

23 Giorni per Adattarsi e Favoloso, Diventando Bodeci!

Bodeci is an attitude.  I have heard clients and students of mine refer to a recipe as being "very bodeci". Or a particular restaurant as being "bodeci approved".   "I bodecied the chocolate brownie recipe".  "I just bought a very bodeci outfit."

What isn't Bodeci?


Skinny is no fun
Slutty is overdone


Starving is unhealthy

Ouch!
Chic or stick?





Dieting is a racket!


How can you live more BODECI?

  • shift your attitude from need to gratitude
  • love with a bit more passion
  • lose expectations, gain inspiration
  • smile because it gives you an instant face lift
  • find your best attributes and show them off tastefully
  • laugh because it is sexy
  • make a positive difference in your world
  • moderately enjoy good food 
  • make the healthier choice at least 80% of the time
  • be generous with compliments to others and to yourself
  • move more than you sit during the day
  • make time for prescriptive exercise
  • make time for joy
  • be creative with food and movement


Live, Eat, Move Bodeci....  Tell me how you live more Bodeci

Tuesday, November 2, 2010

26 Days to Fit and Fabulous

Begin with your own personal mantra.

Of late, I have found a single sentence of say ten words or less, that conveys a thought of personal inspiration or reward, is really helpful when making lifestyle changes.  A while back, I had a few clients using the phrase, "say no, lose a pound" and another, "how will this make me feel later?".  The simplicity made it easy to remember and helped them to be more mindful during weak moments.

Find a mantra of your own.  Cultivate it first by writing what behavior needs some consciousness.  Then take a moment and feel what you would need to hear just at the moment of caving in to an old behavior you want to change.  Really hear this conversation to the point of understanding its message with a few carefully chosen words.  Write it down a few times and place reminders at various locations where you may need a bit more encouragement.


Organize the most daunting of all your "piles" for fifteen minutes, only.  Just dig in and get as much accomplished as you can then stop after fifteen minutes.

Drink water, drink water, drink water and if this is difficult, try tea. Warm and soothing.  In fact, right this minute drink water.  Then stretch a bit.



Good stretch, just do it.  


Exercise and don't even think about an excuse as you can do five minutes!   In fact, do it, right now.

Calories count so eat a bit less of them.  Eat more vegetables.  Try new ways to pack them in:   stir fry, roasted, pasta and rice dishes.  You will not starve and you will not be deprived.  You can have anything you want, just less of it.  And eat more vegetables, please.
My bean soup made easy:  A few cups of Bodeci Negative Calorie soup, a can of favorite beans, left over chicken or  Negative Calorie meatloaf.  I heat mine in a crock for a few hours on high.  Season to taste and add a slice of avocado. 


Grilled summer veggies.  Now you can slice thin some root vegetables, brush them with olive oil and salt and pepper and bake in the oven for about an hour on 350o.



Imagine all that you are right now.  Notice what is outstanding about you in every way.  Keep this visual in your heart.

I'd be interested in hearing your favorite mantra.

Saturday, October 30, 2010

29 Days to Fit and Fabulous!

Sabato presso il Ristorante!


We might meet some friends for dinner tonight.  After all it is Saturday.  I do not want to gain back the pound I lost this week.  I have been losing a pound every week only to gain the darn thing back by Monday morning.

This is a Bodeci weekend.  And it's time to put my money where my mouth is...

Begin by being conscious today.  Be mindful while around food and drink.  Stay conscious.  Remember why you are deciding to be conscious.  Remember how great it feels to enjoy the holidays a few pounds lighter and a bit stronger.
Some good books on eating and behavior around eating.  Mindless Eating is very interesting! 

Organize yourself a bit by calling ahead to the restaurant or checking them out online so you don't even have to look at the menu.  You can order a fabulous meal without being tempted by the Carbonara or Alfredo.  I will drink 16 ounces of water before leaving the house and again before I take my first bite or sip of my cocktail.  (I already know what I am going to have tonight:  shared appetizer of ceviche' and grilled artichoke and a fish taco.  My cocktail of choice is a very dry Kettle One Martini, shaken not stirred with a twist, per favore'!)

I will organize my outfit ahead of time so I won't feel anxiety while rooting through my clothes at the last minute.

Drink soup!  Here is my recipe for "Curried Sage and Butternut Squash soup with Pesto Oil".   And don't forget to make a big pot of my Negative Calorie Soup to have on hand.

Saute one medium chopped onion in two Tblsp. unsalted butter.  When onions are slightly browned add a teaspoon and a half of curry and saute for about a minute.  Add 4 cups chicken broth and 4 cups water. and bring to boil while peeling and cubing one butternut squash.  Add to pot.

This is the kind of peeler I use for the hard skin of the squash.

This is the knife I use to cut it.  They are pretty tough little buggers!

Slice a medium carrot into little "coins".  I used three little ones just because.  Add to pot.  Salt and pepper to taste.

While soup is cooking (approximately 30 minutes) use a food processor to finely mince two cloves of garlic with 1 cup of basil and 1/2 cup of extra virgin olive oil for the pesto oil.
In a  frying pan, heat a tablespoon of olive oil to just before smoking and fry approximately 6 sage leaves until crispy.  Keep an eye on them, shouldn't take too long.
Finish the soup with an emersion blender until creamy smooth, ladle into bowls, drizzle the pesto oil on top with crumbled sage leaves as a garnish.


Exercise with a bit more intensity.  You don't have to workout longer, just push yourself to a challenging level today.  And, again, if in doubt as to what to do, go to my video!





My wonderful students.  I am so grateful that I teach my Bodeci method workout.  I tell you what, if you are responsible to another or several others, you will most likely be more consistent.  Try exercising with a friend or two.

Calories Count so determine to EAT LESS!  Remember my rule of 5, 10 and 100?  Check it out again if you've forgotten.  It is the small and doable steps that get you where you want to go without one drop of suffering!

Imagine how much fun you will have dining out tonight (or the next time you dine out) when you can enjoy yourself without having to unbutton your top button!  Imagine feeling satisfied with less. 

Imagine the difference between depriving yourself with the old mindset of losing some unwanted weight and how great you feel knowing you are making those changes happen happily!  Godetevi la vita!

Thursday, October 28, 2010

31 Days to Fit and Fabulous

Facilita' d' uso!  Easy does it!


Today's post is dedicated to Jan and to Ms. Bucket of a few months ago.

Begin by chanting this mantra:  I am all I am right now.  I do what I can.

Jan of bobbypin'sboardwalk blog wrote to me of her dislike of cooking and/ or preparing food.  Her angst came from her "all or nothing" view about her "diet' and as a result, she'd sabotage her efforts in losing a few unwanted pounds.  Because she ate mostly fast and "convenience foods", she felt whe was already a failure  and this made it difficult for her to maintain any kind of progress as she always felt like she'd already "blown it".  Feeling like a failure is the worst place to be when making any kind of lifestyle change, especially when it comes to a woman and her body!

The truth is, because of all the "diet" books out there with hundreds of pages of recipes and cooking instructions, we've become afraid to eat normal!  Normal just isn't good enough when we should be juicing our own wheat grass and eating raw, organic, vegetarian, vegan, whole, slow, cruelty free, hormone free,  free range, free trade, free from additives.  Holy cow!  It is no wonder we end up hating food!  Only to binge on it in order to fulfill our own worst nightmare: we are weak and undeserving.

The reason I have a section on organize is because most of our eating issues are bottled up stress and anxiety about how others perceive us.  Do we measure up to the standards we read about in the magazines and see on television?  I have given up on the media for the most part as I have found so many contradictions.  I subscribe to one new magazine as it  shares several points of view on a particular subject or story and has very little commercial advertising.  Thus, I don't have to look at skinny women in airbrushed displays telling me I should use this product to make me be all that.

Organize your own personal lifestyle.  Who are you when it comes to eating and exercise?  Are you the kind who enjoys an hour or more at a gym diligently sticking to a program?  Do you hate to sweat and have achy muscles?  Do you love to lay around on your off time or take a ten mile hike?  Do you love the tastes and textures of a variety of foods and look forward to new recipes or are you mostly a creature of habit and like to eat the same things day after day?  Getting to know yourself with regards to your body is key in creating a lifestyle strategy you can live with forever.

Write a small paragraph to yourself starting the first sentence with:

  • My usual day of eating looks pretty much like this...
  • My ideal exercise program would be....
  • In order to have the kind of body I desire, I am willing to change ...
Once you see who you really are, stop beating yourself up already!  You are who you are.  And you are perfect because you are YOU.


Drink water and water type beverages.  More, more, more!  Just do it.  This part is easy if you don't think too much about it.



Exercise should be simple and prescriptive today.  When I say prescriptive I mean the exercise should be corrective in some way.  Movement is the most important type of exercise you should be doing.  Moving with purpose and intensity is the best especially if the movement could be balanced for all of your muscles.  Since most movement is imbalanced we need to correct our muscles with weight or resistance training as well as stretching muscles that get tight from over-use.

Most people that workout  are not aware how important balance is,  For example, the strength of the muscles of the pectorals or chest should be in balance with the strength of the muscles of the latissimus dorsi or back.  Without making this too complicated, when you perform push-ups, try to perform the flexing phase (as you are releasing back towards the floor, bending your elbows) slowly, concentrating on using your lat muscles. As it gets more difficult for your chest, bring your knees to the floor or closer to your hands, as you push up and bring knees off the floor or farther away when you come back towards the floor.  In fact, practice right now.  Stop reading and get on the floor for twenty of the best push-ups you can do!

Make the practical and simple exercises the ones that you perform regularly if you are not sure or don't yet have a program that is consistent.  Start with my video and make it consistent.  Every Tuesday, Thursday and Saturday.  Learn about your body in it's simplest and most effective movement.  Increase your intensity each day you exercise.  Eventually increase the repetitions you perform.  The idea is to be consistent!

Calories count and you know how I feel about that.  Make them count, people!!!  Make a pact with yourself that no matter what, you will honor yourself with the best of the bunch no matter where you happen to eat lunch.  If you are dining at a fast food place, think for a moment what your best choice might be.  I'm not talking about those awful dried up salads with dressing packets, I am saying that if you insist upon a fast food place keep your choice light.  Look at the nutrition information, they all have them now, and go lighter than you usually do.  Perhaps even a bit healthier, while you're at it.   Small changes add up!!  Remember Helen!  A great book, Eat This Not That, has hundreds of better choices when it comes to fast or junk food.

Here it is in a nut shell:  Eat only what YOU REALLY WANT.  Eat less of it.  Eat less junk as much as possible.  Eat more vegetables whenever you can, even the tiniest shifts make a huge impact.  A little trick:  Drink 16 ounces of water before you eat.  Trust me, this works.  Just do it!!

I would like to offer a small suggestion here.  How about you try to cook just one good meal a week?  Just for kicks and giggles.  No pressure to do it right, just for the heck of it.  This is simply to bring you back to being in love with food again.  When you love food, you savor it and enjoy the whole experience, at least some of the time.

My zucchini pancakes made savory and with the blossoms!


Imagine there's no diet.  No shoulds or shouldn'ts.  No bads or goods.  No rights or wrongs!  Imagine there's no fit police watching your every move.......(sung to John Lennon's Imagine).

La vita e abbastanza grande!  See, life is really quite grand!  Now, go to it!


Tuesday, October 26, 2010

33 Days to Fit and Fabulous

Irish oatmeal with fruit and a bit of cream.

Begin a your week with a breakfast that satisfies and provides nutrition.  Wear clothing that loves your body.  Look into the amazing lives of your friends, co-workers and family with a new perspective.  See life as new and renewable.

Greek yogurt and homemade plum sauce.


Organize more of the areas you weren't able to finish this weekend.  And, the rest of the week, organize your most used spaces:  Office, car, bedroom, kitchen and bathroom.  Get rid of what has been sitting around the last few months, it is only irritating.  I recently got rid of a huge stack of professional fitness magazines I hadn't nor wanted to read.  They just made me feel like a loser every time I looked at them.  I finally let clients take what they wanted and I recycled the rest.  Out of site, I have freedom to read what I want!  Making small changes in your spaces will open new doors to reinventing your new self these next 33 days.  It is liberating!

Drink water, doctored water (adding mint, ginger, lemon, cucumber, etc.), tea (herb, white, green or black).  Drink more than you have been.  Don't think, just drink.

Exercise a bit more intensely this week.  No excuses.  Perhaps do two or three rounds of my video and or add the exercise below instead of the push-ups.  Again, don't let the voice of unreasoning infiltrate your sensibilities!  It is time to challenge yourself.

Begin on all fours then lift knees to go into plank. Then to a side plank.

Back to plank then to push-up.  It is definitely OK to go to your knees for the push-up.
Back up to plank then turn knee under body trying to keep your butt low.  Repeat for the other side.  Do 5 to 10 reps


Calories Count but I abhor having to count calories.  The truth is, we should know more about the nutritional value in the foods we eat and that includes the calorie count.  Just look at the packaging.  (I will never forget a client of mine saying she used a lot of olive oil in her cooking because it was fat free and had no calories.)  It really helps with your willpower to see a full plate when trying to cut back on calories so find yourself a smaller plate to eat from.


50% of my plate: vegetables

Imagine yourself today:

  • Eating a healthy breakfast (see my Bodeci breakfast sandwich recipe)
  • Tossing or storing some of the piles you have in your most used areas
  • Drinking more water than usual
  • Exercising with more intensity
  • Eating from my 80/20 rule; 80% lean and healthy, 20% "oopsie! I had wine, desert, cheese..."
I don't know about you, but I'm more inclined to savor a bit of cheese or a glass of wine than to have desert.

However, don't these look yummy!
20% of the time, you may not always make the healthiest choice, but, life is too short to say NO all of the time!


Now get off this computer and let's get going towards Fit and Fabulous!

Saturday, October 23, 2010

36 Days to Fit and Fabulous

Begin this weekend with a new thought;  we don't always have to indulge on the weekend and we never DIET!  Weekends are for relaxing and enjoying 'non-work'.  That's it!  Nobody said you are supposed to pig out over the weekend because you've been "good all week".  How about being just bad enough to enjoy life and just a bit more thoughtful as to how much and what you decide to eat.  You can easily give up a this or a that.  Just don't give up who you are over night!  A diet is a way of eating, to diet is to succumb to the industry!

Continue to Organize your kitchen fridge and cupboards as well as personal closet.  I know this is a daunting task and the weekend is a perfect time to make significant changes.  Do not ask anyone else, unless they are professionals, what they think you should keep or wear, it could lead to an uncomfortable situation later.  To help you, think about what you would bring with you on vacation for a week to a place with your current lifestyle and climate.

Drink water.  And if you get bored, add chopped fresh mint, ginger, cucumber, lemon and/ or herb tea.  Just drink it and try to drink more than you are used to.

Exercise the prescribed amount today.  Even if it is on the minimal side.  Even five minutes makes a huge difference!

Calories count and being prepared keeps it easy to keep track.  I have provided my basic shopping list for Trader Joes's and will be creating recipes from it in future posts.    It is easy to make good choices at TJ's and you want to be satisfied while eating for a thinner and/ or fitter YOU!  I go organic and unprocessed as much as possible.


Trader Joe’s
                                                                                   
Alvarado Street Essential Flax and Italian turkey sandwich
Hummus  (for a lighter calorie try tomato basil or eggplant)                                                                                 
Salsa (I love Salsa Especial)
                                                                                               
                                                                                                          
Feta cheese                                                                                 
Goat cheese  
Shredded Mozzarella Cheese
                                               
Canadian Bacon
Italian Style or low sodium Turkey breast (I am now roasting my own, but these are good for deli style)                                                                                                                                                        
Chicken Breasts (I like "tenders" as they are smaller and more tender!)                                                                      
Salmon 
Lean Beef   
                                                                                  
Romaine Hearts                                                                        
Celery                                                                                                
Spinach                                                                                    
Carrots                                                                                    
Mushrooms                                                                                                                                   
Red Bell Peppers                                                                        
Asparagus                                                                                    
Green Beans            
Apples                                                                                    
Bananas                                                                                                                                                                      
Avocados
onions, garlic
sweet potatoes, butter nut squash
berries, fresh or frozen

Alvarado Street Essential Flax bread (or other whole grain, this one is only 50 calories a slice) 
Corn and whole grain Tortillas                                                                                  
Akmak Crackers                                                                                   
Almonds and other nuts/ seeds
Dark chocolate                                    
                                                                                    
Eggs                                                                                                
Butter
Greek Yogurt
Light Sour Cream
½ + ½
whole milk
Alvarado Street Essential Flax french toast, yummy

Rice, soy milk       
Flax Flakes Cereal
oatmeal
whole grain and oat flour
                                                                                                
Chicken Stock                                                                                    
Enchilada Sauce                                                                        
Soy Ginger Dressing
Organic Mayonnaise                                                                        
Olive Oil Spray                                                                           
Crushed Tomatoes                                                                                 
olive oil and vinegar
red pepper sauce
raw sugar
pure maple syrup
flavors and spices like vanilla, mustards, peppercorns, salts etc.

Canned Tuna (I prefer canned in olive oil)
Canned beans
whole grain pasta
brown rice

soda water
pure pomegranate juice

Imagine your best and be that!

Wednesday, October 20, 2010

38 Days to Fit and Fabulous

Begin your day with gratitude.  I know, sounds cliche', but the truth is it makes a world of difference beginning your day feeling grateful for all that is good and positive in your life.  Not to mention, it's a great way to soothe the savage beast at around three in the afternoon.  Being in gratitude is a way to feel sense of strength and it makes us look a whole lot more beautiful to those who come in our path.  I have a little room in my house I call my sun room.  Within are a variety of oggetti d' arte that remind me of my gifts in life!

Mia chia, Egyptian cat, and grandmother's plate under mia chia are reminders to  me of how fortunate I am.

Organize your personal closet.  Find your best pieces of clothing and accessories and discover your most flattering outfits then stick to these throughout the duration.  I helps our motivation when we feel good about our appearance.  Spend thirty minutes today and tomorrow sorting through the out-dated, wrong size, not-ironed, ill-fitting and otherwise unflattering clothing and either store it out of site or get rid of it.  Spend some of the time creating new looks with what you have.  Challenge yourself to wear something showy, like a gorgeous scarf or a brightly colored handbag.  Maybe you've always wanted to wear those patent leather gloves but didn't feel comfortable.  Wear them!  Have fun, let loose and instead of allowing your ego decide what's right for you, let your soul lead the way.

It helps to organize by style and color, too.  

Drink alcohol in moderation.  The current rule of thumb for active women is one to three glasses of wine, beer or alcoholic beverage a day.  Before grabbing for another drink,  a lot depends upon your genetics and lifestyle.  So use moderation.  A glass of wine a day has great health benefits as does alcohol in general.  (Google 'health benefits of alcohol'.)  I always say, choose your poison!  When it comes to a desert or another glass of wine, I go for the wine 90% of the time!

Sometime before I turned fifty, I found wine, while loving it, make me kind of feel yucky.  this is my Bedecitini.  Premium vodka, pure pomegranate juice, soda water and ice,  Shaken, not stirred.  Sip slowly...

Remember, Monday, Wednesday and Friday is for cardiovascular exercise and Tuesday, Thursday and Saturday is for resistance or weight training.  Of course you can switch the order, but just make sure you alternate the resistance/ weight training!

Extra exercise for the day:  Right now, stand up, hold on to both sides of your low back with each hand just above the butt cheeks.  Pull your elbows back, open your chest and lean back opening chest further.  You should be able to allow your head to move back with your upper body.  If you feel tightness in your neck, it is time to pay attention to changing it's curve back to it's original natural position.  Hold a rolled hand towel in both hands with towel at the nap of your neck. Gently lean head back while pulling up on towel, pulling the vertebrae up and back.  Make this stretch a habit, especially those on a computer for hours a day!  Take these breaks regularly.  Most every job these days has us forward hunched.  Not attractive.  Keep a small towel at your desk, I have more exercises using it in the future.


Calories Count but so does taste.  The reason French women stay thin is because they opt for taste rather than portion size.  They prefer a bit of hunger to indulging on crap.  They would rather be seen vomiting in the middle of the first act of an opera than to be seen eating processed, junky food.  Similarly, they abhor gigantic amounts of food on their plate.  It just looks, well, uncool.

Easy Bodeci style dinner.  Baby spinach, sliced red pepper, cherry tomato and green onion tossed with Trader Joe's
Pad Thai noodles and thin sliced chicken breast from previous meal.  A dash of rice vinegar and a few Mandarin oranges


Imagine yourself shedding a few pounds of bloat and lethargy.  See yourself moving with less effort and with less pinch from the waistband.  Take a deep breath and continue to visualize this very near future YOU.  Continue to breath deeply while allowing a smile to broaden your beautiful and wise face.  Feel  the serenity of believing in yourself and all your glory.  Notice any little voices lurking that have a negative or critical tone.  Don't try to grapple with this voice, instead patiently notice what it is saying.  Is the voice valid or correct.  Break it down.  If the voice says, "you've tried this before and you will never be five pounds less or more fit or feel better than you have.  You just don't have the willpower..."  Whatever!  Listen, then tell the voice you have heard what it is saying and if you need it's help somewhere along the line, you will ask for it.  Smile and move on.  You Can Do This!

We have many little gremlins lurking inside our head.  Their voices are usually created from old criticisms, past hurts or unfounded fears.  Are they rational, do they merit validity?  Listen to the voice of your heart, dig deeper into your soul, banish the ego!  Find your own "fairy princess"!  It isn't just fantasy! 

Monday, October 18, 2010

Forty Days to Fit and Fabulous!

I just realized the holidays are upon us.  For whatever it is worth, it seems like quite a few of us have been eating more of our comfort foods and doing less moving and shaking lately.  Why?  Well, I have two theories, at least from where my four pound (yes, I know, the same four from a month or more ago) gain has materialized from.

The first is due in part to writing my and reading other's blogs, which keeps me immobile for more time at a stretch than ever before.  After training and/ or teaching exercise, I used to dash through emails, write for about an hour (a book I have been in process with for a few years) and maybe check out a few shopping sites or look up professional information.  It seems that since I started blogging with some regularity, I have been on my computer and therefore sitting for approximately two hours extra per day.  Not good!

The second theory I have, regarding my four pounds, is that since I have decided to budget and not spend so recklessly, I have been eating and entertaining at home a whole lot more.  I have become obsessed with preparing delicious foods with regularity so as to make up for the lack of spontaneous entertainment. Today, I truly believe this will be an advantage for me in the forty days until Thanksgiving because I can prepare foods with less  (fat, salt and sugars) than most restaurants deliver.  I just need to make some shifts in how I have been consuming my yummy creative cuisine.

My purpose these next forty days is to impart the Bodeci wisdom of a fitness lifestyle to you, my faithful followers.  I will not be getting off track with too many posts about canning tomatoes or the new outfit I bought or the ways I have been able to save $;  that is for my blogger friends to share with you and you can find their marvelous blogs listed in my blog roll.  


I will be including a small 'to do' for each of the Bodeci strategy headings and will be posting every Monday, Wednesday and Friday to be delivered to you no later than Tuesday, Thursday and Saturday and my strategy headings are:

Helen in February said, "Don't make me diet!"

  • Begin
  • Organize
  • Drink
  • Exercise
  • Calories Count
  • Imagine
For today and until my next post:

She says just begin with small steps and never look back!
Begin today with a new attitude.  You have the ability to shift your attitude from one of victim or incapable to that of I can and I will!
Helen has lost more than 35 pounds on the scale.  She now curls 35 pounds with a smile!


























Organize the food in your home.  Toss the old crap to make room for new and improved foods to help you on your way to Fit and Fabulous.  Make a shopping list of foods that you know will support you. Purchase and prep them so they are ready to create meals.  (I will be giving shopping lists in future posts to help with some of the mystery, but for now, rely upon the information you know has worked for you in the past.)  Spend at least a half an hour today, tomorrow and Wednesday on this.

Take it away!
Drink water all day long especially fifteen minutes before your meal.
This one seems so easy.  Trust me, you will need to make sure the water is at hand!  Just drink.

Exercise doing a half an hour of cardiovascular exercises on Monday, Wednesday and Friday.  This could be anything from running, walking or jogging to in-line skating, hula hoop or jumprope.  The choice is yours.  Just do it regularly and don't blow it off!  On Tuesday, Thursday and Saturday do your weight training.  If in doubt as to what to do, just follow my 'BODECI WORKOUT' http://www.youtube.com/watch?v=C_nY10yaHeo .  I will be giving new exercise programs throughout the forty days, but for right now, this quick program will offer enough to create muscle strength and tone.


When in doubt, scrub your floors quickly!  Check out my other youtube
 http://www.youtube.com/watch?v=8YxpmqveC6s
http://www.youtube.com/watch?v=RUHYCz58vCw

Calories count no matter what anyone has told you.  The best way to begin changing your caloric intake is to only eat one serving for breakfast, lunch, dinner and snack(s).  This means you will not be eating slices of cheese while preparing dinner or dipping a spoon into the ice cream container mindlessly.  It is about focusing on making your meal then eyeballing a serving of protein (size of the palm of your hand), a serving of grains or non-white carbohydrates (about the size of your fist), a serving of vegetables (about the size of your two hands making a large bowl) and a serving (the size of your thumb) of healthy fats such as olive oil, nuts and nut butters and avocado.  My personal plan calls for about one hundred extra calories per meal for dairy, wine, condiments and/ or fruit.  




Bodeci poached egg atop sweet potato and red pepper hash.
Yummy!!  Yummy!! Yummy!! Yummy!! Yummy! Yummy!! Yummy!!  Yummy!! Yummy!! Yummy!!



Imagine you are making these small and time affordable changes to your day and how fabulous you will feel as a few pounds begin to drop from your body.  Imagine how great it will be when you arrive at a holiday party wearing your favorite outfit and you are perfectly comfortable in it.  Imagine just exactly what you want for your body and feel how great your emotional self is during the upcoming season!

Do you see her?  She is your fairy godmother.  She is within all of you.  Listen to her wisdom, for once!

I want you to succeed.  Let me know how you would like this program to fit with you.  I am here for you. 
Tell me where you are having difficulties.  I love my clients and students and YOU.  I am here.