My hypothesis?  The internet’s gigantic presence in our lives essentially began during my University years — individuals older than me may not be as active online as me . . . or each successive generation.

I’m not positive, but it feels like my hypothesis is correct.

The hits on this site, and the number of women requesting my nutrition information has become increasingly consistent over the last few months.

My question to all of you that are visiting my site is this:  How would you like me to serve you?

I’ve contemplated discontinuing the WFB40 product because I’m not sure it’s the ‘best’ way to help you.  But I love communicating with people who are seeking help with health, movement, pain management, self-empowerment and spiritual evolution . . .

How might I be able to do this?

What types of service are you looking for?

Please feel free to contact me at christopher@christopherwarden.com with your suggestions.  Otherwise, let me know in the comments below!

Thank you.

(Image: Source)

I am struggling to stick to the objectives I’ve set for myself!! I know what I want, but each time I start to realize “Hey, I’m doing it!!”, I start sliding backwards.  I don’t usually notice the slide immediately, and I begin to feel SCATTERED like now. Why do I sabotage myself? What can I work on to get over it and STAY on a path??!!  I just don’t understand why I can’t stick to it and stay enthused about what I am doing and the end goal.

My response:

The first question to ask yourself is:  What are you sliding backwards with?

Then ask:  Why am I sliding backwards?

Be brutally honest with yourself and develop AWARENESS of the situation. Awareness shines light on everything and gives you the means to progress forward.

What can you work on to stay on the path?

1) Acceptance of self. Recognizing the wholeness of you as well as your struggles and accepting them!! Doesn’t mean you want to stay ‘as is’ in terms of tripping over yourself, but at least you give yourself the chance to be HUMAN. Be open and willing to forgiving yourself and loving yourself for who you ARE!! “Struggles” wake you up to what you have to work on, they make you stronger . . . they EDUCATE YOU so that you can make even better choices (through awareness) in the future.

2) Recognize that the journey of life includes the ‘challenge’ of staying on the path. You’re ‘staying on’ RIGHT NOW, even if you ‘feel off’ because you’re consciously trying to live the journey. What more can you do? Remember, it’s about the PROCESS, even more (?) than the destination. The path is not the means to an end . . . the path IS life! Just live it and keep moving forward with the “end result” serving as a compass when you feel lost.

3)  If you’re stressed and getting stuck . . . or if you’re losing enthusiasm, consider the idea that you’re focused on the ‘wrong’ things (relative to your soul’s deepest needs/desires). When you’re focused on listening to and following what your soul is truly telling you, oftentimes the stress reduces significantly . . . and enthusiasm returns (because your soul is always going to be guiding you toward your deepest desires!).

4)  If you don’t want to feel scattered as you move through your 40s, don’t focus on it! What you focus on (and how you perceive it) is exactly what you get!!!

You want clarity? SAY you want CLARITY. Discuss/focus on what you WANT . . . not on what you “don’t want”. As I just said in the paragraph above, focusing on what you don’t want brings your mind to exactly that (what you don’t want(!!!)) while leaving open an infinite number of alternative possibilities — none of which you’ve declared as options. To give yourself a clear path, you have to define your desires as clearly and concisely as possible. “I want to go exactly HERE (Insert objective/dream/emotion/weekend plan, etc).”

Thanks for the opportunity to help you and please let me know if I can be of further assistance!

__________________

In short, the above question is great and, frankly, is a question that many have dealt with (or continue to deal with)!  The cliché, “Old habits die hard” exists for a reason . . . but the fact is that we CAN overcome unwanted habits (thoughts/feelings/perceptions/actions) by bringing awareness to them (as has clearly been done in this case), and then consistently using that awareness to figure out — and apply — new habits that coincide well with our individual needs.

Do you find yourself “sabotaging” your efforts on a regular basis?  If so, with what?  Please let me know with a comment below (or via PM if you prefer), and I’ll do my best to help you.

Go act with clear intention!!

Women’s Fitness Beyond 40 – Kindle Version

This is a fair question, right? After all, most people do their training because they’ve been told it’s what will improve their aesthetic appearance and/or their performance. So, if you’re performing well and looking great (or, “good enough”) what’s the point?

Here are 5 (points) to take to heart concerning the importance of dedicating time to “deliberate movement” throughout the course of your life:

(Image Source: Barbara Schick)

1) Training gives you formal time to connect with your body to make sure it’s moving well. You might look great and play well, but are you bleeding energy somewhere? Are you moving as well as possible? QUALITY movement is fundamental. Training (and doing ‘corrective play’ as needed) provides the opportunity to deliberately focus on attaining it.

2) Training brings you strength, power, mobility, flexibility and greater energy reserve. Again, you look and play great . . . but how do you know that you’re not leaving strokes on the course/plays on the field? Your training and performance are perpetually linked — not just on the field, but in daily life as well. Training your body consistently will not only help to take your performance levels to their highest capacity, but it will also enhance your body’s ability to recover.

3) “Use it or lose it” . . . Forget improvement. How about simply maintaining what you’ve got? We are built to move well and to move often (nod to Gray Cook ). So do it!

4) Exercise positively influences you mentally, emotionally and spiritually. When you’re truly into your training (i.e. getting ‘lost’ in movement and play) you open yourself up to connecting with the essence of you — your soul — which leaves you open to inspiration, clarification and a sense of peace. Want to center yourself? Want to come up with a solution to that perplexing project at work? Trying to identify your heart-felt feelings about a situation? Go lose yourself in movement and prompt your gut (feelings) to speak to you.

5) Your body is a reflection of your consciousness. As Deepak Chopra so eloquently states in “The Soul of Leadership”:

“Without a body, you cannot connect with the universe; therefore your body is the vehicle of your evolution. You can’t tune in without your body . . . Your body exists to serve you, but it can only give you what it has to give, no more. If you see your body as consciousness that has taken material form, it’s clear that it has much more to give you through its awareness. The physical gift of awareness is present when the body is light, bright, flexible, energized, balanced and quick to respond . . . one way to have them is taking care of your body” (pp. 156-157).

Why exercise? Why not exercise is more like it! Do all you can to make it a consistent, integral part of your life.

Your body just wants to move!  It’s built to move, to move often . . . and, ideally, to move well.  It almost doesn’t matter what you choose to do — just do something!!**

(**Of course, this is said with tongue-somewhat-in-cheek.  :)  Depending on your health and fitness status — as well as your overall goals — there are many factors to consider.  The point is, you don’t want to analyze things so much that you fail to dedicate yourself to any type of intentional activity, thus manifesting the very thing you’re trying to avoid:  motionlessness!!)

What’s the best approach to take to ensure that you get started on routine exercise . . . and then STICK to it?  Do the following:

1. Choose to move — and know why.  Hey, the impetus to get started is pretty important, right?  Knowing you “should” move and having the self-propelled drive to do it are two very different things.   With the former, your heart’s not necessarily into it (perhaps you’re acting out somebody else’s agenda(?!?!?)); the latter, you’re propelled by “something larger than yourself” — a belief, a goal, a purpose that truly inspires you and that fully resonates with who you believe you are.  This is the factor that will get you — and keep you — moving!
2. Choose the exercises/activities that you WANT to do!  This reinforces point #1.  You’re living your life.  This is your fitness journey.  What’s the point of doing it if you’re not enjoying it?  So . . . take your pick:  ”traditional” gym-based strength training, bodyweight training, martial arts, Qi Gong, yoga, swimming, hiking, rock climbing, stand-up paddle boarding, endurance training, metabolic training.  What suits you?
3. Choose exercise that will accomplish your objectives (that also coincides as well as possible with point #2).  If you love what you’re doing and it keeps you healthy and fit and/or performing to the level that you desire, what more is there?

These three points are an integral part of the introductory process experienced by my clients – and it is instrumental in getting them off on the right foot, and catapulting them forward . . . while enjoying the process.

Reflect on the 3 points above to help you adopt (and maintain!) consistent, conscious movement as a part of your life.

You have unlimited options for activities/exercise that you can do.  You simply have to choose what works best FOR you — and then get moving!  Get moving with the above 3 points in mind, and you’ll be moving for a long time . . . while ‘moving’ your way closer to health and happiness!

All the best to you in health, fitness and life!

This abridged version of WFB40 is short, sweet, to the point . . . teaching you concepts that, when applied, will make you successful in any program that you do.  Simply click this link to have a look!

(Image: Source)

This morning, I reflected on coaching, with most of my focus aimed at figuring out what I want to share with you, and how I want to share it.  The result of this work was about 4 written pages that “felt really good” because I established further clarity for myself (thus helping me to feel even more aligned with my purpose).

That said, I want most – if not all – of my writing to serve you as well as me . . . so I made a point to summarize an applicable message from my words.

The result:

4 Not-So-Random Thoughts That May Help You Out Today…

1) If you’re at a loss for what to say/do today, take a moment to reflect and then say/do SOMETHING. You never know what direction your action(s) will take you, but, at the very least, you’re CREATING opportunity!

2) ANYTHING you do — that you do from the purity within you — is valuable, worthwhile . . . and potentially earth-shattering/life-changing. DO FOR YOU, guided by that INSPIRING voice from deep within (Can you hear it?) and you will positively impact your life . . . and all life that you come into contact with.

3) Focus on what you CAN control — you (from the inside – out) and your choices! What happens around you becomes inconsequential when, in a state of centeredness with a focused mind, you remember that you always have a proactive choice regarding what to say/how to act in every given situation.

4) Clarify your purpose. Understand why you are here. Know the uniqueness that is you – and how you want to use your uniqueness to manifest your purpose on the world. (Knowing) Your purpose provides you with a compass when you feel lost . . and serves as the foundation upon which you can carry out 1, 2 and 3.

Thanks for reading!  Have a great day!

That’s it. That’s the secret to finding and staying on (or returning back to) a fulfilling life journey.

Know Your Purpose.

You hear this often — and even acknowledge its importance — but do you take the time reflect on it, think about it and take action?

Do you come to feel and know our purpose? Do you write it down, read it, edit it as it evolves, read it more, bathe yourself in it . . . and live it?

Until recently, I didn’t.

Well . . . I knew my purpose, and I tried to live it daily; but I’d never written it down. I’d never taken the time to reflect on fully on my purpose and capture its many aspects so that I could remind myself of “the particulars” on the days I forgot.

When I finally wrote my purpose, this is what I came up with:

My Ultimate Purpose is . . .

• To live a life that exemplifies awareness; truth; integrity; compassion; health & fitness; professionalism; hard work; immense skill & knowledge; family; and community.
• To have the courage to live to the best of my ability, in alignment with my truth as I evolve in my understanding of what “truth” is.
• To heal others and to teach & empower others to heal themselves and create their optimal lives — To have a significant, positive impact on every person I encounter.
• To be a great example of a loving, caring, teaching, empowering, present husband/father to my wife and children.
• To be remembered as somebody who strived for excellence daily, leaving behind a shining example that guides and inspires others after I’ve moved on to the next life.

And the simple act of writing it represented another significant moment in my life.

It reminds me daily of who I am.

It reminds me of what I was put here to do.

It calls me daily to strive for excellence — and motivates me to do so.

It gives me direction when choices have to be made.

It gives me hope, if I ever wonder, “What am I doing this for?”

It gives me guidance, if I ask, “Why am I doing this?” or “Is doing this taking me where I want/need to go?”

It serves as my compass . . . my guiding light . . . if I ever feel lost.

Surely, if knowing and writing my purpose can do all of the above for me, it can do the same for you. (And it doesn’t matter if you’re 8, 18 . . . 48 or 88!)

So, what are you waiting for? Right now . . .

1. Take a few moments and a small investment of your energy and think about your purpose. (You know, “Slow things down to speed things up!” )
2. Write it down!
3. Start reading it . . . filling your senses with it . . . LIVING IT!!

Do it. You won’t regret it. You might even appreciate it for the rest – of – your – life!

Know your purpose!!

You’re changing your lifestyle and want to eat healthy, but the obstacle that keeps tripping you up is the food preparation.

“It takes too much time! Is there any way to make ‘eating healthy’ quick and easy?”

Sure there is!

You could ask (or find) a loved one who loves to cook every meal for you . . . or you could hire a personal chef. But if that’s not an option for you right now, here are 9 tips that can make your time in the kitchen “quick” and, perhaps, more enjoyable . . .

9 Tips For Quick, Healthy Cooking

1. Make Your Preparation More Efficient. There are two main ways to do this:

• Pick a specific day and time to do basic preparations for the week (Sunday afternoon or evening, for example)
• Prepare start food preparations immediately upon returning from your food shopping trip.

Personally, I’ve always preferred the second option – preparing food immediately after shopping. Separate meats into individual portions before storing in the fridge or freezer. Wash veggies and fruits and store them away. If you’re going to be consuming them in short order, cut/chop/julienne/dice/mélanger them and set ‘em aside so you don’t have to do it when the cooking actually starts. (Note: Always do this food preparation with attention to keeping the food as fresh as possible.)

2. Plan Meals In Advance. Cooking time often increases because you spend time just trying to figure out what to eat in the first place! If you plan your meals in advance (which, frankly, also speeds up your shopping), you can speed up your cooking time. The bonus to this is that, after a few weeks, you’ll have a nice Rolodex of recipes to choose from and rotate through.

3. Get Started The Night Before . . . Or The Morning Of. Pull frozen meat portions out of the freezer to begin thawing. Organize the ingredients you’ll need, either together in the fridge or on the counter top, whichever is appropriate. When feasible, do basic food preparation in the form of cutting/chopping/julienne-ing . . . Pull out the kitchenware you’ll need to use. Now you’re ready to roll . . .

4. Prepare Your Kitchen. Do you have all the tools you want/need to get your cooking done effectively and efficiently? If yes, proceed immediately (!) to cooking. If no, time to shop for some kitchenware!

5. Eat Raw. Aside from the obvious that “eating raw” saves on cooking time because, well, there isn’t any, consuming lots of quality, organically-raised vegetables and fruits (and some meats) raw, or close to it, actually benefits your body. Essentially, the more “alive” the food is, the more available and beneficial it is for your body. (Think: Life supports life. Dead, or significantly overcooked supports . . . )

6. Review Your Current Schedule. Are there things you “can’t stand” that you can remove from your schedule to create more free time? Remove them! Can you reorganize your schedule to create more time to do what you want? Reorganize it! Of course, if you’ve got loads of time and the “thing you can’t stand” is the cooking and prepping itself, refer to 7 & 8 below . . . or consult with me and we’ll figure out how to help you generate the income for that chef you’ve been dreaming about.

(Now, heading into “mindset considerations” below . . . )

7. Remember That Change Isn’t Always Easy . . . And You’ll “Get Quicker” With Practice! Stick with this change in lifestyle and cooking habits. Do the best you can, focus, and realize that, with more practice and experience, things will only get easier.

8. Remember What You’re Doing This For! The alternative may be ready-made food, but if the ready-made stuff is the junk that was making you unhealthy, less energetic and fat in the first place, what good is it going to do you? To get what you want, this is the route you want (and need!) to take.

9. Recognize That “Slowing Down” Is Okay . . . And Important! “Oh, the horror!” or “You’ve got to be kidding me!” are the two most common responses to this one, but is the suggestion really unreasonable? As hard as slowing down can be in the midst of the hectic life that you live, it’s a great way for you to get in touch with your nature (gathering your food and cooking like this used to be the “norm,” after all), with yourself and your dreams. Yep — the kitchen can be your place of inspiration, even if you’re slowing down in quick-like fashion. And who knows, the inspiration you find may make you even more motivated and productive . . . freeing up even more time to cook!

____________________

You’re on your way to a healthier, fitter you, and the food you eat (and how you eat it) is a central component to your success — so stick to it! As the saying goes . . . “If things don’t change . . . nothing changes!” You are MAKING CHANGE, and by sticking to the simple tips listed above, you’ll make all the change you dream of.

Keep it up!

P.S. If you want to get started on a nutrition plan that will change your body (and your life), feel free to subscribe to “Women’s Fitness Beyond 40″ by entering your information in the subscribe box on the left. The program’s there for you to act on!

The article features a basic training routine, coupled with fat-burning tips that aren’t frequently mentioned in the mainstream.

Please check out the article and contact me with any questions or comments you have!

P.S. Want help with your health, fat loss and/or fitness? Enter your information in the upper left hand “Subscribe” Box and you’ll have access to my simple, potent nutrition program!

Is it possible that the problem is that your body is simply too tired to give you the results you want (even if you’re not consciously aware of it) . . . and that you’re actually digging yourself into a deeper hole with the approach you’re taking to succeed?

If you’re living the ‘typical’ fast-paced, time-crunched, multi-task-filled life of a 40-something woman, it’s easy to be so revved up in the mind and body that you don’t recognize that your body is constantly communicating with you. In fact, your life can be so manic that messages from your body end up completely masked . . . or ignored.

One of the most overlooked physical qualities is fatigue — a symptom that it’s critically important to be aware of, particularly if you’re expecting your body to deliver the results that you want as quickly as possible!

So . . . what’s the source of your fatigue? And what can you do to help you get the results you want? Read on!

What’s the source of your fatigue?

Aside from obvious answers like, “I’m tired because I’ve gone to bed after 2am for the last 5 nights” or “I’m recovering from a long week of work (kids/husband/fill in blank),” consider the idea that your body is tired from the hard work it’s doing to naturally cleanse and balance itself. (This holds particularly true if you’re trying to “detoxify” your body with an effective nutrition program.) Withdrawal from toxins is hard work!

As your body works to regain homeostasis (homeostasis = balance = health), you may note a feeling of increased fatigue. In actuality, this fatigue may have been around for a long time, but was masked by your overactive sympathetic nervous system (Fight or flight on a daily basis, anyone?). If this is the case with you — that your body has been under a state of “masked fatigue” for an extended period of time — imagine what your body has been saying to you as you’ve embarked on killer workouts (on top of a killer days)! From a physiological standpoint, it may have been ready to throw in the towel before each training session.

(Overly) fatigued body . . . just trying to manage basic everyday function . . . getting blasted by traditional workouts.

The training protocol might be ideal in theory, but if the body isn’t up to the task (whether you’re conscious of it or not), is it any wonder that your body isn’t giving you the results that you’re expecting?

If your body is working hard to bring you back to a state of balanced health, it’s dedicating a SIGNIFICANT amount of it’s energy to rebuilding you . . . and doesn’t have any reserve energy to do much else, including burning fat! As such, it’s very important to make sure you’re supporting the process of rebuilding health by:

• Doing exercise that emphasizes REJUVENTATING you. (Such as? Qi Gong, Tai Chi, Yoga, or any ‘workout’ (including those with weights!) where the emphasis is more on mobility, movement quality and breathing than it is on exerting yourself. If you do more intense exercise, keep the duration short, with equal/more emphasis placed on rest and recovery in between bouts of exertion.)
• Eating nutrient-rich food, drinking lots of pure water.
• Getting high quality, sufficient sleep.
• Doing the things you love.
• Doing all you can to reduce/remove all that burdens you mentally, emotionally, spiritually and physically.

Do all of this, and you break the vicious downward spiral of fatigue that’s so common, generating increased reserve energy — energy that can be used to effectively and efficiently transform your body; energy that will increase your body’s capacity to handle stress and avoid illness & injury; energy that will help you to achieve what you WANT in life.

40 is just a number . . . don’t let it, or fatigue tell you otherwise!

P.S.  Want to make significant changes, but you’re not quite ready to start the entire training program?  Download my nutrition program with the form on the left and start transforming your health (and body!) today!