Feel Great Coaching Wellness Blog 2008-05-10T02:35:07Z http://wellnessblog.feelgreatcoaching.com/atom.aspx Quick Blog Seminars and Workshops tag:wellnessblog.feelgreatcoaching.com,2008-05-02:2de7b009-dbce-457a-bae6-0b2f432bdd63 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-05-02T14:55:07Z 2008-05-02T13:58:00Z Below are a list of several Seminars and Workshops that Feel Great Coaching is available to do for you or your company. Some of these can even be done over the telephone for individuals. Read through the list of presentations to see which ones suit your needs. All of these seminars and workshops are interactive so that you will get the most out of your time; besides, the interaction helps make it more fun and easier to retain.

Seminars and Workshops

I Feel Great! Do You?
Do you wake up in the morning saying "I Feel Great!"? Do you dread Mondays? Learn how to get the most out of your career, relationships, accomplishing life-time goals, and more. Learn how to get rid of your inner critic, how to get motivated and become who you truly want to be. Learn how to get a balanced life and be happy with yourself and your world.

Lose Weight...Feel Great!
Have you struggled with weight loss? Do you lose weight and then gain it back again? Are you tired of seeing all of the quick weight loss solutions on TV? Are you getting older and finding out it is harder and harder to stay fit? Learn the right way to lose weight by increasing your metabolism and exercising properly. No diets! No diet pills or supplements! No magic! The "Pyramid to Success" is all you need to know to get where you want to go.

Exercise Properly for Your Goals
Do you know how to exercise? I mean, do you really know how to exercise properly? There are different types of exercise routines that you should perform according to your workout goals. Whether you are trying to lose weight, add muscle, tone and firm, or just trying to improve your activities of daily living; you need to work out properly. Schedule this seminar to find out the specifics behind accomplishing your fitness goals in the most efficient manner.

Identifying and Overcoming Road Blocks to Fitness
Everyone has experienced a road block in their lifetime to getting started or maintaining a fitness program. Learn how to identify and get around these road blocks in a fun and interactive seminar. Bring all of the excuses you can think of (i.e., "Not enough time.", "I'll start tomorrow.", "It costs too much.", etc.) and I will help you overcome these obstacles.

Change Your Perception…Change Your Results
Perception is reality. What are the perceptions of the people in your company? Do your employees have the right attitude? Are they positive? Are you getting the most out of your employees? Are your employees working together as a T.E.A.M.? Together Everyone Achieves More. Learn how to get your team focused on working toward the same goal with the right attitude. Learn how to get what it is you truly want for your company and your employees. Learn how to make work a win/win situation on a daily basis. Do you know what Synergy is? It is when 1 + 1 = 3 or more. How can that be? Book this seminar and you will find out.

Motivation
What motivates you? Are you internally motivated...externally motivated...inspired? This seminar is designed to help you find what motivates you so that you can achieve everything you want in life. Learn how to give that one degree of extra effort. Book this seminar and I will reveal to you the secret to motivation. It doesn't matter if you are looking to get motivated to exercise, perform better at work, get more out of your employees, or just get that nudge to finish painting the dining room; this seminar has it all.

Goal Setting and Achieving
I know, there are dozens of goal setting books and recordings out there. So why book this seminar? I'll tell you why. There are 2 big reasons. First, there is no substitute for a face-to-face interactive workshop to maximize your results. Second, this is not just a goal setting workshop; I am also going to show you how to achieve your goals. Many books show you how to set your goals, but I am going to show you how to achieve them. Book this workshop if you wish to be successful.

Law of Attraction
Yes, this is the same thing as The Secret. But guess what? The Secret only scratches the surface. Can you imagine that in just 1 month you can start attracting your ideal life, your ideal relationship, your ideal career, etc.? I will train you how to use the Law of Attraction to deliberately attract what it is you want. There are 3 steps to utilizing the Law of Attraction to the fullest. Book this workshop if you wish to find out what they are and to improve your life: your personal life and you work life.

Body Image Workshop
Learn how to accept yourself for who you are. Find out how society, the media, our peers, etc. influence how we think about ourselves. Learn how to combat these negative influences and love yourself. You are a special someone. Accept it and let the world accept it too.

For more information on these seminars or to schedule a meeting, please contact me at 610.873.7767.]]>

Below are a list of several Seminars and Workshops that Feel Great Coaching is available to do for you or your company. Some of these can even be done over the telephone for individuals. Read through the list of presentations to see which ones suit your needs. All of these seminars and workshops are interactive so that you will get the most out of your time; besides, the interaction helps make it more fun and easier to retain. Seminars and Workshops I Feel Great! Do You? Do you wake up in the morning saying "I Feel Great!"? ...

Wellness Coaching in the News tag:wellnessblog.feelgreatcoaching.com,2008-03-31:1c0e6cfa-bd84-455d-8b33-11a18f727039 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-31T09:59:21Z 2008-03-31T08:32:00Z I have been writing about Wellness for almost a year now. And for those of you who have been reading this Blog regularly, you know that I am a Wellness Coach. Well today there is great support for what us Wellness Coaches do in an article on MSNBC.com. It is titled "Targeting Muscles-and Lifestyle".

I have copied the opening paragraph here and then set up a link for you to read the entire article from their web site. For those of you considering coaching or questioning the benefits, please take time to read this article.

Targeting Muscles—and Lifestyle
Wellness coaching is latest trend in personal training

By Jacqueline Stenson

With obesity skyrocketing, the fitness industry is trying a new tack in the battle of the bulge. Increasing numbers of personal trainers and instructors are becoming wellness coaches, and they’re not just targeting your heart rate. They’re also taking aim at lifestyle issues—from cigarettes and chocolate to your messy desk, overbooked schedule, even relationship woes—all of which can be hurdles to a healthier you.

But unlike conventional personal training, you don’t necessarily have to reveal your potbelly or cottage-cheese thighs to a wellness coach, who’s more likely to communicate with you by phone or e-mail than in person.

Continue reading by clicking here.

]]>

I have been writing about Wellness for almost a year now. And for those of you who have been reading this Blog regularly, you know that I am a Wellness Coach. Well today there is great support for what us Wellness Coaches do in an article on MSNBC.com. It is titled "Targeting Muscles-and Lifestyle". I have copied the opening paragraph here and then set up a link for you to read the entire article from their web site. For those of you considering coaching or questioning the benefits, please take time to read this article. <div class="headlineStory"> <div class="headlineStory"> </div></div>

Do You Want a Healthier Life? tag:wellnessblog.feelgreatcoaching.com,2008-03-19:d08cad15-06a7-4d03-83c5-bc6f16cb0f12 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-19T17:13:04Z 2008-03-19T16:53:00Z Face it, the reason you read this blog and the reason you are reading this post is because you are looking to become healthier. After all, this is a Wellness Blog; why else would people read it if they didn't want more "wellness"?

Whether you are looking to lose weight, increase your fitness level, reduce your risk of illness, or whatever; I have a new and exciting program for you. I am actually offering 3 separate programs; one for individuals, one for groups of 4 or more, and one for companies.

Click on the link(s) below for more information for each program. If you feel you are truly ready to commit to creating a healthier you, then you have to at least check out the information; I am positive it can help you out.

Individual Program
Group Program
Corporate Program

]]>

Face it, the reason you read this blog and the reason you are reading this post is because you are looking to become healthier. After all, this is a Wellness Blog; why else would people read it if they didn't want more "wellness"? Whether you are looking to lose weight, increase your fitness level, reduce your risk of illness, or whatever; I have a new and exciting program for you. I am actually offering 3 separate programs; one for individuals, one for groups of 4 or more, and one for companies. Click on the link(s) below for more information for ...

Whole Grains Fight Belly Fat tag:wellnessblog.feelgreatcoaching.com,2008-03-13:fecc533b-b4d5-46ea-bdb4-fb4edfd0db8a Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-13T13:47:27Z 2008-03-13T13:40:00Z

I found this interesting article on WebMD and felt I should share it with you.

Study Shows Whole-Grain Diet Good for the Waistline and the Heart

By Jennifer Warner - WebMD Medical News

A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease.

A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.

In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.

Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease.

The results appear in the American Journal of Clinical Nutrition.

Whole Grains vs. Refined Grains

In the study, Heather I. Katcher of Pennsylvania State University and colleagues divided 50 obese adults with metabolic syndrome into two groups. Metabolic syndrome is a collection of risk factors that increase risk for heart disease and diabetes.

Both groups were (continue article)

]]>

<div class="subhead_fmt">I found this interesting article on WebMD and felt I should share it with you. Study Shows Whole-Grain Diet Good for the Waistline and the Heart</div> <div class="author_fmt">By Jennifer Warner - WebMD Medical News A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease. A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice. In addition, those on the whole-grain diet experienced a ...</div>

The Law of Attraction Trainer tag:wellnessblog.feelgreatcoaching.com,2008-03-07:9ee482c7-8a8c-4dcc-b0d6-4796c62d6424 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-07T15:22:56Z 2008-03-07T15:15:00Z My new Blog (The Law of Attraction Trainer ) has brought some direct inquiries to me about the Wellness Blog. This Blog will continue to run as it has. I will continue to make 2 to 3 posts per week regarding health and fitness, as well as wellness issues.

As long as the readers continue here, I am happy to continue to write about topical issues. The new Blog is just for people interested in the Law of Attraction. I have recently studied how to teach it and have made this another niche area of mine.

So don't worry, more information on Wellness will continue here for as long as I can see in the future.

Have a great day!]]>

My new Blog (<a href="http://thelawofattractiontrainer.com/" target="_blank">The Law of Attraction Trainer</a> ) has brought some direct inquiries to me about the Wellness Blog. This Blog will continue to run as it has. I will continue to make 2 to 3 posts per week regarding health and fitness, as well as wellness issues. As long as the readers continue here, I am happy to continue to write about topical issues. The new Blog is just for people interested in the Law of Attraction. I have recently studied how to teach it and have made this another niche area of mine. So don't worry, ...

Exciting News! tag:wellnessblog.feelgreatcoaching.com,2008-03-06:cbb38c47-d2ee-4352-82f0-2169055397e3 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-06T19:07:15Z 2008-03-06T18:55:00Z I have some exciting news I would like to share with you. I have just started my second Blog! This new Blog will be different than this one. The new Blog will be strictly on The Law of Attraction. I just finished a training program on How to Teach the Law of Attraction and I am very excited about the new opportunities this will lead to. As you know from reading this Blog, I have talked about the LOA for quite some time now. In the future, all posts that are related to LOA will strictly be on the new Blog site, unless it has to do with Wellness.

The new Blog address is http://TheLawOfAttractionTrainer.com. I also have a dedicated email address for that site; it is Steve@theLOAtrainer.com.

Check out the site when you get a chance. Let me know what you think.]]>

I have some exciting news I would like to share with you. I have just started my second Blog! This new Blog will be different than this one. The new Blog will be strictly on The Law of Attraction. I just finished a training program on How to Teach the Law of Attraction and I am very excited about the new opportunities this will lead to. As you know from reading this Blog, I have talked about the LOA for quite some time now. In the future, all posts that are related to LOA will strictly be on ...

Are You Coachable? tag:wellnessblog.feelgreatcoaching.com,2008-03-03:7114b129-906f-49d8-b10d-3313bd03debf Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-03T21:26:10Z 2008-03-03T21:16:00Z This Blog has been up and running for just over 9 months now. I am positive that some of you are interested in coaching but are either unsure what coaching is or you are unsure as to whether you would benefit from coaching. So, to help you with this, I have put together a quick little 10 question survey. The first two questions are for your name and email address so that I can send you your scores; once I do that I will not use the information for anything else. If you wish to leave these answers blank, that is your option. The last eight questions are multiple choice and all I need you to do is give the most accurate answer for you at this time.

In appreciation for you taking the 5 minutes to do the survey, I will be happy to give you a free 20 minute coaching session above and beyond the introductory session.

Thank you in advance. Have a great day!

Click here to take the survey

If for some reason you have problems with the link, please let me know.]]> BONUS!!! tag:wellnessblog.feelgreatcoaching.com,2008-02-29:fdc8c6a7-1a1d-4cea-a104-57f2ab5d6167 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-29T15:22:11Z 2008-02-29T15:07:00Z Bonus! Today is "Leap Day", which means we get an extra day this year to exercise, appreciate our loved ones, catch up on things, and just plain old enjoy life! Isn't this great?

With "Leap Day" being a Friday this time around I think everyone should do something special today; whether it is for yourself, you significant other, your children, your friends, etc. Make this day memorable. Hey, look at it this way, you get to spend an extra day this year at your current age. It means your birthday is pushed off one whole day! Isn't that awesome?

Think of all of the babies that are born today; it is going to take 200 years before they turn 50. They will graduate high school at the age of 4 1/2; wow, I wasn't even in kindergarten at that age. You can tell them they can't legally drink until the year 2092; and they can't drive until the year 2072. The fun with this is endless; at least for a numbers person like me.

So go out and enjoy your bonus day! Have fun!]]>

Bonus! Today is "Leap Day", which means we get an extra day this year to exercise, appreciate our loved ones, catch up on things, and just plain old enjoy life! Isn't this great? With "Leap Day" being a Friday this time around I think everyone should do something special today; whether it is for yourself, you significant other, your children, your friends, etc. Make this day memorable. Hey, look at it this way, you get to spend an extra day this year at your current age. It means your birthday is pushed off one whole day! Isn't that awesome? Think ...

CAFFEINE: Good or Bad for You? tag:wellnessblog.feelgreatcoaching.com,2008-02-28:38b9d76c-0387-48de-aa23-74ab55178c65 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-28T16:50:35Z 2008-02-28T15:35:00Z Many of us coffee addicts rely on the caffeine to get us going, especially those of us who are up at 4:30 a.m. We have all heard that caffeine is a diuretic and that too much caffeine is not good for us. Well there is new information out and I am going to sum up as best I can the potential good news and the potential bad news about caffeine as per the March 2008 issue of Nutrition Action.

POTENTIAL GOOD NEWS:
1. There is fairly convincing evidence that people who drink caffeine regularly have a lower risk of developing Parkinson's disease.
2. In two separate studies, caffeine drinkers had about a 20% lower risk of gallstones than non-drinkers of caffeine.
3. Caffeine improves alertness and reaction time in people, whether they're habitual drinkers or not.
4. After drinking between 20 mg to 200 mg of caffeine people report increased well-being, happiness, alertness, energy, and sociability.
5. Caffeine helps the body burn fat instead of carbs, and it blunts the perception of pain.
6. When you get a headache, the blood vessels in your brain dilate, or become wider. Caffeine causes blood vessels to constrict, which may explain why it can help relieve headache pain.

POTENTIAL BAD NEWS:
1. Consuming caffeine within 3 - 5 hours of bedtime will disturb the sleep of most people.
2. 300 mg or more of caffeine a day may affect fertility for women.
3. 200 mg or more of caffeine a day may cause a miscarriage.
4. People who are drunk feel that if they drink caffeine they will counterbalance the effects of alcohol. Not true, it only makes you a wide awake drunk.
5. While caffeine can help relieve headache pain, daily exposure appears to lower the threshold for provoking migraines in people who are genetically susceptible to them.

As far as dehydration goes, in 8 studies, those who drank between 45 mg and 225 mg of caffeine a day produced no more urine than those who drank caffeine-free beverages. The same held true in 13 other studies where the subjects drank between 240 mg and 550 mg of caffeine. However, in 2 studies where the people drank 575 mg of caffeine or more, it was found to be a diuretic.

So how much caffeine is in your cup of coffee? And how much caffeine do you consume in a day? From the information I have gathered, a standard 6 oz cup of coffee can have anywhere from 75 mg (mild) to 125 mg (Starbucks) of caffeine. Now remember, the key words here are 6 oz cup; not a mug of coffee or a 16 oz coffee cup you get at the local store. And in your typical 12 oz. can of Pepsi or Coke there is between 35 mg and 55 mg of caffeine.

Now the math is up to you. Figure out how many cups of coffee you drink, how much soda you drink, and if you drink tea or iced tea - there is caffeine in them too. Be smart and play it safe. As with all things, too much of a good thing can be bad.

I have to go now, I need a pick me up. So I am going to brew me a fresh cup of coffee from my Tassimo machine.]]>

Many of us coffee addicts rely on the caffeine to get us going, especially those of us who are up at 4:30 a.m. We have all heard that caffeine is a diuretic and that too much caffeine is not good for us. Well there is new information out and I am going to sum up as best I can the potential good news and the potential bad news about caffeine as per the March 2008 issue of Nutrition Action. POTENTIAL GOOD NEWS: 1. There is fairly convincing evidence that people who drink caffeine regularly have a lower risk of developing ...

2 Adult Education Classes tag:wellnessblog.feelgreatcoaching.com,2008-02-27:8a02d877-9166-49fd-85a0-7719019f8510 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-27T15:28:03Z 2008-02-27T15:17:00Z For the readers of this Blog that are in the West Chester, PA area I have an announcement for you. This Spring I am going to be teaching 2 Adult Education Classes for the Chester County Night School.

Below are the titles of the classes and the pertinent information. To register for these classes you can go on line to www.chestercountynightschool.org and click on the register on line button. These 2 classes are listed under the Fitness and Health section as you see it here.

Lose Weight...Feel Great!
Steven Uhlenbrock, M.S., M.Ed, instructor
Learn the right way to lose weight by increasing your metabolism and exercising properly. No diets! No diet pills or supplements! No magic! The "Pyramid to Success" is all you need to know to get where you want to go. Bring a notebook/pen.
FH788 Stetson M.S. 1 evening Tue, 6:30 to 8:30 pm, 4/29 $20

2008: The Year to Feel Great!
Steven Uhlenbrock, M.S., M.Ed, instructor
Do you wake up in the morning saying "I Feel Great!"? Do you dread Mondays? Learn how to get the most out of your career, relationships, accomplishing life-time goals, and more. Get rid of your inner critic, how to get motivated and become who you truly want to be. Learn how to get a balanced life and be happy with yourself and your world.
FH789 Stetson M.S. 3 weeks Tue, 6:15 to 7:30 pm, 4/1-4/15 $40

I hope to see you at one or both of these classes. They will be fun and informative!

]]>

For the readers of this Blog that are in the West Chester, PA area I have an announcement for you. This Spring I am going to be teaching 2 Adult Education Classes for the Chester County Night School. Below are the titles of the classes and the pertinent information. To register for these classes you can go on line to <a href= "http://www.chestercountynightschool.org/">www.chestercountynightschool.org</a> and click on the register on line button.  These 2 classes are listed under the Fitness and Health section as you see it here. Lose Weight...Feel Great! Steven Uhlenbrock, M.S., M.Ed, instructor Learn the right way to ...

How Old is Your Body? tag:wellnessblog.feelgreatcoaching.com,2008-02-25:b3fb7f6b-5a02-439f-8d24-29e6ea527afd Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-25T16:00:31Z 2008-02-25T15:47:00Z You know how old you are chronologically. But how old is your body? What is your body's real age?

The "age" of your body can be negatively affected by numerous things; smoking, drinking too much, not enough sleep, not enough exercise, eating poorly, etc. It can also be positively affected by numerous things; healthy lifestyle, getting proper sleep, exercising regularly, having low stress in your life, feeling great, etc. This all ties in with your wellness. If your body is actually "older" than you are chronologically, you may be in for a difficult older life; you may not even live as long as you would like. However, if your body is younger than you are chronologically, you can probably expect a more active and healthier older life; and you will probably live longer.

I took this test the other day to find out my "Real Age". It took about 15 minutes to do and it was just a bunch of multiple choice questions. I thought it was great, the only thing is you do get emails from them from time to time. The good news is you can easily opt out of those emails.

My chronological age is 44.3 years. After I took the test I found out that the "Real Age" of my body is 37.4 years. That means my body is about 7 years younger than it's chronological age; that's a good thing! If your "Real Age" is older than you actually are, you need to work on your wellness!

I would love to hear how you do with this test. Go to this site and give it a try (www.RealAge.com). And just so you know, I have nothing at all to do with this site.]]>

You know how old you are chronologically. But how old is your body? What is your body's real age? The "age" of your body can be negatively affected by numerous things; smoking, drinking too much, not enough sleep, not enough exercise, eating poorly, etc. It can also be positively affected by numerous things; healthy lifestyle, getting proper sleep, exercising regularly, having low stress in your life, feeling great, etc. This all ties in with your wellness. If your body is actually "older" than you are chronologically, you may be in for a difficult older life; you may not even live ...

The Bucket List tag:wellnessblog.feelgreatcoaching.com,2008-02-24:8b524d39-05fb-4bb4-974f-330043e83606 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-24T10:26:35Z 2008-02-24T10:10:00Z Last night we went out and saw the movie The Bucket List with Jack Nicholson and Morgan Freeman. Great movie! I won't give any part of the movie away, but I do want to share with you quickly the premise of the movie. These two gentleman create a list of things they want to do before they "kick the bucket"; hence the name Bucket List.

So this got me thinking; this is right up the alley of coaching. In coaching we help people do what it is that they want or accomplish things in life that they really want but aren't sure if they can do. Each week a coach helps their client create a "mini" bucket list; otherwise known as short term goals. And periodically throughout the relationship we work on long term goals; or "The Bucket List".

What do you envision your life being like 1 year from now?...5 years from now?...10 years from now? What extraordinary things do you want to accomplish? What simple things do you want to accomplish? Where do you want to travel?

These and many more questions are brought up and the answer to these questions are your "bucket list."

Here is one thing on my bucket list: Vacation with Dee in Italy.

Now that I have shared an item on my list, why don't you share an item on your list?]]>

Last night we went out and saw the movie The Bucket List with Jack Nicholson and Morgan Freeman. Great movie! I won't give any part of the movie away, but I do want to share with you quickly the premise of the movie. These two gentleman create a list of things they want to do before they "kick the bucket"; hence the name Bucket List. So this got me thinking; this is right up the alley of coaching. In coaching we help people do what it is that they want or accomplish things in life that they really want ...

Motivational / Inspirational / Heart Wrenching... tag:wellnessblog.feelgreatcoaching.com,2008-02-23:9458ce01-8543-4ff1-b29e-e7d6d97021ce Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-23T14:37:25Z 2008-02-23T14:23:00Z By now you know many of my posts are meant to be motivating for you. Today's post is not only motivational but inspirational and heart wrenching; not to mention it being about giving that 1 degree of extra effort. The link below was sent to me from one of my students in my Exercise Psychology class. In this class we talk about motivation, inspiration, 1 degree extra effort, etc. and relating it all to getting people to exercise for healthy reasons. It's good to know that my students actually do listen AND "get it." Please click on the link below to read an amazing story and to watch a short video that will truly inspire you.

I would love to hear your feedback on this.

Please check out this link. http://cjcphoto.com/can/

Have an amazing day!]]>

By now you know many of my posts are meant to be motivating for you. Today's post is not only motivational but inspirational and heart wrenching; not to mention it being about giving that 1 degree of extra effort. The link below was sent to me from one of my students in my Exercise Psychology class. In this class we talk about motivation, inspiration, 1 degree extra effort, etc. and relating it all to getting people to exercise for healthy reasons. It's good to know that they actually do listen AND "get it." Please click on the link ...

Snow Shoveling Tips tag:wellnessblog.feelgreatcoaching.com,2008-02-22:d6df8b2a-668b-4a53-a6ca-5afb8808a406 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-22T10:37:09Z 2008-02-22T10:30:00Z YIPPEE!!! A snow day! Well, at least it is for us here in the Philadelphia area. So with that in mind I want to post some snow shoveling tips for you so that you won't injure yourself. Also, shoveling snow is a great way to exercise and to have fun at the same time. If you do it right, it can be an enjoyable experience and you won't get hurt; which would take away from your other exercise activities.

Be heart healthy and back friendly while shoveling with these tips:

• If you are inactive and have a history of heart trouble, talk to your doctor before you take on the task of shoveling snow.

• Avoid caffeine or nicotine before beginning. These are stimulants, which may increase your heart rate and cause your blood vessels to constrict. This places extra stress on the heart.

• Drink plenty of water. Dehydration is just as big an issue in cold winter months as it is in the summer.

• Dress in several layers so you can remove a layer as needed.

• Warm up your muscles before shoveling, by walking for a few minutes or marching in place. Stretch the muscles in your arms and legs, because warm muscles will work more efficiently and be less likely to be injured.

• Pick the right shovel for you. A smaller blade will require you to lift less snow, putting less strain on your body.

• Begin shoveling slowly to avoid placing a sudden demand on your heart. Pace yourself and take breaks as needed.

• Protect your back from injury by lifting correctly. Stand with your feet about hip width for balance and keep the shovel close to your body. Bend from the knees (not the back) and tighten your stomach muscles as you lift the snow. Avoid twisting movements. If you need to move the snow to one side reposition your feet to face the direction the snow will be going.

• Most importantly — listen to your body. Stop if you feel pain!]]>

YIPPEE!!! A snow day! Well, at least it is for us here in the Philadelphia area. So with that in mind I want to post some snow shoveling tips for you so that you won't injure yourself. Also, shoveling snow is a great way to exercise and to have fun at the same time. If you do it right, it can be an enjoyable experience and you won't get hurt; which would take away from your other exercise activities. Be heart healthy and back friendly while shoveling with these tips: • If you are inactive and have a history ...

Valentine's Day tag:wellnessblog.feelgreatcoaching.com,2008-02-14:f9a6fe4c-df12-49f7-aefa-6d6293390bcc Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-03-03T19:13:17Z 2008-02-14T16:37:00Z Today, February 14th, is Valentine's Day. As far as I can tell it is celebrated in North America and Europe. It is a day that lovers and sweethearts express to one another their love for each other through poems, cards, love letters and by giving gifts of chocolates and flowers.

I would like to add one thing to this list. Tell all of the people in your life how much you appreciate them and how grateful you are to have them as family, friends, co-workers, clients, etc. As I have mentioned in a previous post, appreciation and gratitude are just not shared enough. By taking a moment to share this, I believe you can brighten someone's day in a heartbeat.

So to you my readers, I am grateful that you continue to read my blog and I appreciate all of the feedback I get from you.

Have a great Valentine's Day!

Click here to take survey]]>

Today, February 14th, is Valentine's Day. As far as I can tell it is celebrated in North America and Europe. It is a day that lovers and sweethearts express to one another their love for each other through poems, cards, love letters and by giving gifts of chocolates and flowers. I would like to add one thing to this list. Tell all of the people in your life how much you appreciate them and how grateful you are to have them as family, friends, co-workers, clients, etc. As I have mentioned in a previous post, appreciation and gratitude are ...

Keeping the Fire Going tag:wellnessblog.feelgreatcoaching.com,2008-02-12:fff6dde5-15a2-4ec9-a0a5-489f754f48f6 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-12T15:13:09Z 2008-02-12T14:45:00Z No I'm not talking about romance here (but maybe I should since Thursday is Valentine's day). And believe it or not I am not talking about a fire in the fireplace; although I will be referring to it.

This morning I was training a couple and we were talking about eating several small meals throughout the day as opposed to just 3 larger meals. The male client is diabetic and I said if he ate periodically throughout the day it would help keep his blood sugar levels up and would help prevent him from "crashing". The other benefit is that your metabolism stays consistent by feeding it fuel every few hours. As we were discussing this, his wife came up with a great analogy. She said, "Think of your body like a fireplace and the wood is your food. It is much easier to keep a fire going if you periodically place small amounts of wood in the fire as opposed to occasionally placing large stacks of wood in the fire." I immediately told her that was an awesome analogy and I was going to write about this today.

The analogy is perfect! You need to consistently fuel your body by feeding it food. Food is energy! If you want to keep your energy up it is important to maintain your energy levels by consistently feeding your body. The key here is not to over stuff your body; as in the example of a fireplace, it will take longer to get the fire going if you over stack the wood. The same is true with the human body. I am sure you have experienced an occasion when you overate. And I am sure you did not move around too quickly afterward; in fact you were probably sluggish.

My suggestion is to eat 5 to 6 times a day to keep the fire going in your body. Keep your metabolism working and keep your energy levels high. And for those who are diabetic, this will keep your sugar levels more consistent.

What are your experiences with this? I would love to hear from you about your eating regimen, especially if you are diabetic.

Have a great day!]]>

No I'm not talking about romance here (but maybe I should since Thursday is Valentine's day). And believe it or not I am not talking about a fire in the fireplace; although I will be referring to it. This morning I was training a couple and we were talking about eating several small meals throughout the day as opposed to just 3 larger meals. The male client is diabetic and I said if he ate periodically throughout the day it would help keep his blood sugar levels up and would help prevent him from "crashing". The other benefit is ...

Q: Can Diet Soda Make You Fat? A: YES and NO tag:wellnessblog.feelgreatcoaching.com,2008-02-11:5257871e-7204-4740-8f21-f2ac360f5fbd Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-11T13:23:14Z 2008-02-11T13:03:00Z Can diet soda make you fat?

According to a new study that I saw on Good Morning America today the answer is YES. Here is a link to their web site with the results and discussion of that study (http://abcnews.go.com/GMA/OnCall/story?id=4271246&page=1). But before you take the results of this study as gospel I want you to read another study and read my thoughts on this below. The second study is called Artificial Sweeteners Helpful in Weight Control and can be found here (http://www.scientificblogging.com/news_releases/study_artificial_sweeteners_helpful_in_weight_control).

My thoughts on this topic:
First I would like to summarize and give my interpretation of the first study...Artificial Sweeteners Can Make You Fat. The study said that when your body ingests something sweet it is "looking" for calories and when your body doesn't get the calories, your metabolism gets messed up; even if you drink just 1 diet soda a day. I think this could potentially be true if, and only if, you are drinking the diet soda by itself and aren't ingesting any other calories. So my question to the researchers is, "If I drink a diet soda with lunch does it have the same effect?" Now I know plenty of people who drink a diet soda for breakfast and nothing else. Here I can see your metabolism being affected. I know some people who only drink a diet soda for breakfast and lunch and don't eat any food until dinner; I can see them really being effected. But if you drink one diet drink with a meal, where you are ingesting calories, I'm not sure the metabolism will be affected. This is just my opinion. Don't take it as fact.

The second study...Artificial Sweeteners Helpful in Weight Control, is very interesting. I highly suggest you read it. I love the last paragraph so I am going to paste it here. “Rising obesity rates have now been linked to the presence of sugars in the food supply and to the absence of sugars from the food supply,” noted Drewnowski. “Consumers find it difficult to know who to believe. In the final analysis, all health experts agree that weight loss is best achieved by a combination of reducing caloric intake, lowering energy density of the diet, and increasing physical activity.

So it comes down to something that has been said time and time again; reduce calories, increase physical activity, and watch the type of foods you eat.

I would love to hear feedback on this topic. I'm sure many of you have opinions on both sides of this. Feel free to comment, you don't even have to leave your name if you don't want.]]>

Can diet soda make you fat? According to a new study that I saw on Good Morning America today the answer is YES. Here is a link to their web site with the results and discussion of that study (<a href= "http://abcnews.go.com/GMA/OnCall/story?id=4271246&page=1">http://abcnews.go.com/GMA/OnCall/story?id=4271246&page=1</a>). But before you take the results of this study as gospel I want you to read another study and read my thoughts on this below. The second study is called Artificial Sweeteners Helpful in Weight Control and can be found here (<a href= "http://www.scientificblogging.com/news_releases/study_artificial_sweeteners_helpful_in_weight_control">http://www.scientificblogging.com/news_releases/study_artificial_sweeteners_helpful_in_weight_control</a>). My thoughts on this topic: First I would like to summarize and give my interpretation of ...

Oprah Winfrey and "The Secret" tag:wellnessblog.feelgreatcoaching.com,2008-02-07:9e1e8934-db7b-42b7-9606-e84c4426fb26 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-07T12:21:04Z 2008-02-07T12:05:00Z By the title of this post you probably think I have gone off of the deep end. What do Oprah Winfrey and "The Secret" have to do with wellness? First, for those of you not familiar with the movie "The Secret", I will just tell you quickly it is about the Law of Attraction and how to use the Law to get what you want in life.

Yesterday the theme of the Oprah Winfrey show was The Secret Behind The Secret. To me it just reinforced how great the Law of Attraction is and how you can get it to work for you. I am a firm believer in this and not only do I try my best to live my life by it, but I talk about it and coach using the Law for those who are accepting of it. On the show there was a woman who used the Law of Attraction to lose weight and to have a healthier lifestyle...and it worked. They didn't get into specifics for what she did except for some of the things I have blogged on in previous posts; vision board, positive mental attitude, visualization, etc.

So if you are interested in trying out using the Law of Attraction to help you with your wellness goals I have a few resources for you:
1. Become a coaching client of mine and mention that you want to use the Law to help you attain your goals. At least take advantage of the complimentary 30 minute session to get a taste.
2. Watch the movie or read the book, "The Secret". The only issue I have with this is that it is very Hollywoodish and you can get thrown off by it. Also, I don't think it goes far enough as to give you an Attraction Plan. But I do think it is a good step in the right direction.
3. Read the book "Law of Attraction Book" by Michael Losier and/or listen to some of his audio links. You can find him at www.lawofattractionbook.com. I have taken several seminars from him and he is fantastic!
4. Go to the web site www.abraham-hicks.com and check out the different types of material they have to offer. I have listened to several of their CDs and I get their daily message sent to me.

I hope this helps. If you have any questions please send them to me or get in touch with me.

Have a great day!]]>

By the title of this post you probably think I have gone off of the deep end. What do Oprah Winfrey and "The Secret" have to do with wellness? First, for those of you not familiar with the movie "The Secret", I will just tell you quickly it is about the Law of Attraction and how to use the Law to get what you want in life. Yesterday the theme of the Oprah Winfrey show was The Secret Behind The Secret. To me it just reinforced how great the Law of Attraction is and how you can get it to work ...

A Great Time of Year! tag:wellnessblog.feelgreatcoaching.com,2008-02-06:b53549cb-62a4-41fe-8ad9-21bdc4406b05 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-06T17:37:13Z 2008-02-06T17:23:00Z Today is the beginning of Lent. Lent, in most Christian denominations, is the forty-day liturgical season of fasting and prayer before Easter. I am not asking you to fast, but traditionally this is the time of year where Christians "give things up" to show their sacrifice. So this is a great time of the year for you to give up the one thing that would impact you the most with regard to your health and fitness. And no I am not saying for you to give up exercising. I want you to give up some kind of food that isn't exactly the healthiest for you and replace it with something that is. For example, instead of eating potato chips at night eat some veggies (like celery or red peppers). If you like a good crunch when you snack, both of these alternatives are perfect. Another good example is ice cream, swap that with some kind of yogurt. Since I am a firm believer that you should never go "cold turkey" on your eating plan, I think you should reserve Sunday for eating your snack that you gave up during the week; just don't overdo it.

During Lent you don't just have to give things up, you could do something a little something special for someone...even yourself. Why not add an extra day of exercise to your routine? Or if you are already exercising 6 days a week, add some extra time on the cardio equipment or do some extra crunches. I know everybody loves doing crunches! Every little bit helps. Remember, give that 1 degree of extra effort and you will reap the rewards!]]>

Today is the beginning of Lent. Lent, in most Christian denominations, is the forty-day liturgical season of fasting and prayer before Easter. I am not asking you to fast, but traditionally this is the time of year where Christians "give things up" to show their sacrifice.  So this is a great time of the year for you to give up the one thing that would impact you the most with regard to your health and fitness. And no I am not saying for you to give up exercising. I want you to give up some kind of food ...

Celebrating 100 Entries (**Giveaway**) tag:wellnessblog.feelgreatcoaching.com,2008-02-05:019897e7-b698-4d82-a103-6e9d48537615 Steve Uhlenbrock Steve@FeelGreatCoaching.com 2008-02-05T13:43:35Z 2008-02-05T13:21:00Z This entry is officially my 100th Blog Post! When I started last June 5th (exactly 8 months ago) I wasn't sure if I was going to be able to keep up with it or if people would read my posts. Well I am happy to say that I have kept up with it and my Blog has had over 17,000 hits since the beginning!

I have enjoyed writing about Wellness and I know from some of the comments I have received, that the information has been valuable to you. I am committed to continue to write for you and I would love to get more feedback from you as to what you want to read about. In fact, as my appreciation to you, in honor of my 100th entry I will give a prize away.

The prize: 100 minutes of free coaching; this is in addition to the 30 minute free consultation.

How can you win this? Every person who comments on this entry and either writes about what they have enjoyed over the past 8 months or writes about what they would like to see more of in the future will be entered (1 entry per person). I will need you to identify yourself when you comment; anonymous comments won't count. On March 4th I will randomly draw a name out of a bowl and that person will win the 100 minutes of coaching.

Good luck to all of you and thank you again for your patronage.

Have a great day!]]>

This entry is officially my 100th Blog Post! When I started last June 5th (exactly 8 months ago) I wasn't sure if I was going to be able to keep up with it or if people would read my posts. Well I am happy to say that I have kept up with it and my Blog has had over 17,000 hits since the beginning! I have enjoyed writing about Wellness and I know from some of the comments I have received, that the information has been valuable to you. I am committed to continue to write for you and I ...

Targeting Muscles—and LifestyleWellness coaching is latest trend in personal training

Targeting Muscles—and Lifestyle
Wellness coaching is latest trend in personal training