Yes, A Healthy attitude is everything! + special Modern Mom offer!

Aaah.. Spring.. yup it's here & yes that bathing suit weather is just around the corner... AND no matter what we try to sell ourselves, we all want to look good in our summer attire. And that applies no matter what age we are!  Looking good does bring us confidence.  BUT..what keeps our confidence is feeling good and that's where exercise comes in. ..

No matter how many loved ones in our lives surround us, no matter how much money we have, no matter what our circumstances are... nothing replaces the feeling of feeling strong within our bodies & minds. No one can create that internal bliss for us except ourselves.
 
As a Fitness Trainer to our every day mom's & dad's and some celebs, all day long I deal with body image & self esteem issues, including my OWN!! and I say to you, the MOST important part of any workout routine is consistency! It's the truth & nothing but the truth.  People ask me on a daily basis what builds confidence?, or will power? and consistency is the answer. Showing ourselves even on the days we feel crappy, like on the first day of our period ;-)  that you can still commit to yourself, that you are there for youself as you would be for your child in need. In these times, there may be less effort in the workout, or maybe more, depending..but by you showing up on a regular basis there is alot of science proven that with consistency we can change behavior patterns in the brain & you are more likely to stay committed with more practice. and if you keep a healthy attitude that not everyday will be perfect but you will give your best to the best of your abilities & you will forgive yourself on the days you feel less committed, than you are setting yourself up for success. 

A healthy goal would be to get in regular activity 5 days a week. You can play with your schedule for example: . You can workout 2 days on 1 day off or Mon-Fri you will keep to your workout routine & the weekends will be rest days for you...play with your schedule and options and most importantly listen to your body because it truly speaks to you. It will tell you what works best for you. Then have goals within goals!! Show up to each workout session, with excitement to explore what you can learn new, or how much further you can push yourself. and lastly VARY your workouts.  I happen to live in santa monica where it's gorgeous, and I am blessed to be able to offer my clients including myself, a variety of outdoor workouts, as well as, indoor...depending on our goals.. So some days it will be long distance running with a new route to explore each time which is alot of fun. Other days will be short sprints with strength in between. Other days will be heavier weights,  or circuit routines, pilates, or those famous ever loving santa monica stairs...

Just explore many different workout opportunities and people to workout with. Whether it's a trainer or friends, or a class, & see what atmosphere  you feel good in, pay attention to what internally moves you about others, or pay attention to what you are learning, & is your workout environment bringing out the best in you?  Ultimately that's the goal: To find situations, where you are bringing out your best, being your own healthy competitor & engaging in groups of people with similar goals whom are positive.


Lastly..at the end of each session. Spend a moment reflecting your hard work without criticism, just a huge smile on your face for getting into action. I have been privy to learn some amazing skills of mindfulness for the last year or so. Each series there is a different topic. This session is about love and kindess. Who doesnt need to devlop these skills? :) Whether we  send it to ourselves & others. It's fascinating.  So, after your workout, spend a moment of gratitude for yourself for your hard work & then send it to others around you, yup even strangers. You'd be amazed on how good it feels.  It takes time... Some phrases that we use in class are: "May I /you be happy.  "May I /you be healthy & strong",  May I/you be peaceful. 

If you are looking to cultivate skills of staying present & finding inner peace & further developing personal  insight ... I highly recommend this place! It's changing my life! For more info on UCLA's Mindful Awarness Research Center taught my Diana Winston who is their director & a wonderful teacher, as well as , Marv Belzer too!  for more info on them you can visit

http://www.marc.ucla.edu/ Diana even offers mommy and me classes!


If you are seeking how to make life long changes within your health and wellness and want to develop healthy fitness & nutritional habits, whether it's weightl loss, maintaining your weight or simple clean eating . Please visit my website or contact my office to set up a fitness consultation. http://www.zenpenfitness.com.  All Modern Mom referrals will receive 20% off their first visit. We offer online training & online menu planning too!!

I found myself working through the holidays this year with alot of phone consults, coaching clients & their families on how to get through the holidays.. buffetts and the surplus of foods. Although each individual was unique their struggle was universal: "they all had unrealistic limitations on themselves on what they could & should not eat. I'm here to tell you to throw out that mentality & follw my approach of the tablespoon method.  My tablespoon method is quite simple. Please don't eliminate foods from your diet unless it's doctor advised or life or death. I.e diabetes, etc...otherwise please be realistic. Food is tempting and it's always going to be there- Your goal is to make a healthy relationship with it, not avoid it. If you notice the moment the phrase "diet" comes into your mind, it's the very moment that feeling of deprivation occurs & you are suddenly "starving" all the time & craving that very food you told yourself you shouldnt have & you elimated it. That's BS! .My approach to healthy living & losing weight is simple. MODERATION. The GREY area is the happy one! If you have sold yourself anything different, you are selling yourself short!

I've had much success as a trainer & nutritionist with my clients for weight loss due to this approach. During the holidays I advised if you are at a buffett, holiday party,etc. try this. Arrange your plate with plenty of veggies & protein & leave rooms for 3 tablespoons of whatever that food is you are "dying to try", or have grown to enjoy over time".  Outside of the holiday's , I say have 2 tablespoons of your favorite food once a week if you are craving them. Always drink water with your meals to help with the "full" feeling. Teach yourself self control, there is much more power in discipline than in avoidance. and it's time to stop torturing yourself about being perfect....or following black & white rules. Were all adults & need to start building that confidence in ourselves. That same confidence & approach we use to instill in our children. Everything we need in life comes from within. Keep in mind that with weight loss there seems to be the lesser of two evils.  Diet & Deprive yourself too much & be miserable or don't be mindful of your food intake & be overweight & miserable.  The relationship with ourselves need to be a lighter approach. Start the new year with low expectations of yourself, commit to one change weekly. Then you will be pleasantly surprised as you watch yourself grow, build consistency & reach your goals.   Consistency is the most important part of any workout routine. I now offer online training & menu planning with access from anywhere in the world, please visit my website for more tips or if I can be of service www.zenpenfitness.com . For the month of January only, I am offering 10% off of all services.

Incorporate these 10 tips for living a healthy lifestyle into your daily routine. Observe any change. Please keep me posted! It's the simple things that keep us going.

1. Elevate your heart rate
2. Stimulate your creativity
3. Laugh off your stress
4. Develop your self esteem
5. Grow your muscles
6. Expand your friendships
7. Stretch your spiritualness
8. Digest your green leafy vegetables :-)
9. Listen to your body
10. Cultivate your calm side


 About the Author: Christine Lusita , is a Certified Personal Trainer & Nutritionist in the westside of Los Angeles for more info you can visit her on www.zenpenfitness.com.

New beginnings are filled with hope and bring the element of surprise & excitement... We've all reached a point in our life when it's time to change one thing or another.. Spring or fall, Summer or Winter, we all need to rejuvenate. Some of the most exciting changes that occur, are when we decide to change something in our bodies or our daily routine. For example: deciding to lose weight, That inital glee is so clear you can see yourself fitting into those jeans. That excitement drives you! or.. When you decide to start eating healthy & you stay committed to eating good and you begin to notice the difference in your energy, mood, etc...

The new excitement becomes refreshing, the air around you suddenly seems lighter, you start to smile more, you begin to take in your environment, you begin to really listening to others, you begin to let go of all the little details, and scheduling "me" time just gets easier....and you know why? It's because we are naturally practing controlling the things we can & tossing the rest aside.. This discipline, the journey of self exploration, can lead you down the path of pure internal  bliss.  Our self image reflection begins to become one we enjoy seeing and we begin to grow in ways we hadn't known existed.

Creating peace in our body, peace in our world becomes our connection. This phrase is actually my company's motto and it's from my heart. My experience is actual. For me, when I am taking care of myself in the best way I know how, which is eating right & exercise, my worries become less, my excitement becomes more & soon I have created that life I used to fantasize about. Good friends, happy family, intrinsic value, & Great self esteem. I'd had always wondered in the past how I can create the life I want around me and realized the moment I started to get connected with what I wanted for my body, (because i had self image issues), and when I began to believe I can accomplish anything I set my mind too, my life drew to me like a magnet. I personally found this empowerment through exercise. Challenging myself. Pushing harder than I ever thought I could. I discovered my physical strengths. I challenged my old way of thinking. Each workout, I picked a new goal, even if it's to run 1 second longer, that's fine, because I still try. I watch this change in my clients lives daily.  I am so often,  asked, "how can I find the motivation to do it daily?"... One step at a time. That's how we build will power. 

So cheers to new beginnings... and with new  beginnings , i'd like to introduce to you my new website & services. Please visit www.zenpenfitness.com for fitness tips, online training, fitness contest, motivational tips & much more. Please feel free to share with me what you like or would like to see.

1. Set a goal for your health/body:
2. Make a list of the steps you will need to take to implement them. (map out your plan)
3. List your obstacles. 
4. Use your imagination & visualize yourself overcoming the hurdles "as if" you were jumping over the cones in a race.
5. Create a "no excuse list"  add all the excuses you often use that stops you from eating food & exercising, i.e  "no time" , etc. be sure to list it all
6. Next day, wake up & start implementing one of your goals & keep that list handy, because once your excuse is on it  you cant use it again.! :-)

Play. This is a great way to set some self boundaries & guide you to take steps closer to your meeting goals. Please let me know if you find this useful.

About the Author: Christine Lusita , is a Certifed Personal Trainer & Nutritionist in the westside of Los Angeles for more info you can visit her on www.zenpenfitness.com.

Changing the space and having self regulation techniques can assure us we will never be a victim to our own destructive thinking, right? Yesterday, I needed some of my own advice!   I was having a meltdown.  I had a 2 hr break, and a lot to accomplish, so I set out on a crazy list of errands and bam, I HIT a road block. WAITING...waiting unnecessarily on a jammed-packed day for me, since I am a DO-ER,  can bring out a bit of impatience to say the least!  Suddenly my impatience heightened and before I knew it, I soon thought everyone around me was an idiot! I wondered how the heck did all these people get their jobs?! 
Ya gotta laugh, right?  It was insane!  I was insane! Then I realized what was happening to me.  I was striving for perfection, and things weren't going the way I had “planned.” So instead of seeing the good things around me, I chose to see the bad. I think my internal software had a quick virus and it was ugly... Has anyone ever had one of these days? Well, I'm not big on staying unhappy because I have yet in 37 years found a good purpose for it, so I sat in my car, (windows closed of course!)  and so gracefully vented my frustrations to a bunch of dusty windows and a car full of exercise equipment, whom were all EXCELLENT listeners, and luckily, I soon started to laugh about it  and carry on with my day..

Aah, women, we just need to be heard!  If men could only understand this!  But seriously, do you know how I was able to do that?  (A) I tried to remember what I learned in my Mindful practice which is, I can’t control the "outside" but I can control what's inside of me. Then I identified with something quickly that makes me feel my best, for me, it's the feeling I get after exercise.  (B) So I thought about how I coach my clients when they are having a stressful day. I tell them simply to get up and change their environment or change their “space.”  Do something different immediately! 

So I took my own advice, found a space and dropped down for a set of pushups. For those who know me, it’s totally in character; Crazy no, determined, yes!  And it was just what the doctor ordered. You know why?  Because I stuck through them, even when they seemed impossible towards the end, even when my mind was selling me some BS to still stay annoyed and somewhere inside beneath that cranky exterior, I knew that by finishing them, I would feel that sense of accomplishment in which I had been striving for in the first place and it supported my true goals of simply wanting a strong body. Thank GOD for pushups! I felt empowered and no longer a victim!   Strong body, Strong mind. And the cool thing was.. all of that energy changed from negative to positive in literally a minute's time and it didn't end there....through that sense of accomplishment, I learned when things are tough, they don't have to get tougher, I can choose to do something good for myself . It's a choice to change how we perceive things. 

When things are going crappy for you, what do you do?  Do you beat yourself up more or do you do something nice for yourself? I share these tools with you, as it really does make a difference to get up and get moving . When we exercise there is a series of hormones that are released and we get a "rush" of positive endorphins that flow though our body creating a "feel good" sensation, there's no denying it, it's scientific!  From there, our life only gets better and with exercise, it's this awesome feeling that you have some control over how your body feels, functions, and looks.   It's an experience that I find is very powerful. 
A couple of months ago, I interviewed a 76 year old woman who does the Santa Monica stairs 3 times a week for 20 sets and I ask her "what keeps you going all these years" and she replies "It allows a personal freedom that your body is all yours and you can do whatever you want with it!"  I love her attitude!

Do you have a plan for when things don't go as "planned?”  Change the space, and exercise, I guarantee you will feel better! Let me know how it goes!