You can register now for my next Fitness Bootcamp on June 23rd, 9-10am by visiting the information page.  We will be working out to benefit Domestic Violence Center of Chester County.

Help my friends inspire the young people of this country to greatness of purpose. I’ve been saying for years, charity is a wonderful thing, but teaching people who want to be taught independence and self reliance is our future and an amazing way to give your love!

Carrie Campbell, one of the drivers of this movement, has this to say, “FTRNation is an organization that inspires people to live their own success by helping them find their true purpose in life. Living a life that is fulfilling and successful is something that we believe each and every soul on this earth is deserving of.  Audacity of Purpose: Mission to Zambia illustrates this belief. In July 2012 the crew at FTRN along with 3 other invitees will venture to Zambia, Africa to inspire change – change that reaches further than the simplicity of donating money to a cause. We will visit Zambia this year and years to come with the intent on inspiring the belief in each soul that we touch that anything is possible.”  Here is a video to learn more about the Mission:

You can make your donations to Audacity of Purpose at the Bootcamp.  100% of the donations will be sent to Carrie and Brian for their Mission.

We’ll post registration details here on the blog shortly.  In the meantime, please save the date!

Here is the link to register for my next call on Friday, March 16, 3pm: http://www.globalteleclass.com/specialcl29

If you have a friend or family member that could benefit from the unbelievable, remarkable, consciousness raising, authenticity building coaching service that I offer, please pass the invitation along to them as well! Hey…who am I to hide my light under a basket?

Excerpts from Article written by Tina Schwager

Ex Rx: High-intensity, short-duration interval workouts are a new frontier in fitness and sports training.

It’s short-burst training (SBT), a variation of circuit training. SBT uses a series of high-intensity, short-duration exercises interspersed with brief periods of lower-intensity movement. Clients go all-out for intervals of 30–60 seconds (depending on the intensity level and the equipment/apparatus used for training) before entering the recovery phase. This pattern repeats throughout the workout. During short-burst exercise, the body produces metabolic byproducts (hydrogen ions) that have been identified as the cause of acidosis (“the burn”). The cardiovascular exercise following the short burst of anaerobic exercise helps to neutralize or buffer this acidosis. The primary fuel used is carbohydrate with stored fat kicking in later.

By contrast, traditional endurance training keeps the body moving longer at more moderate intensity levels, with the aerobic system maintaining function. The primary energy sources are carbohydrate and fat. There is abundant research verifying the physiological adaptations attributed to endurance training, especially improved exercise capacity—the body’s ability to “sustain a given sub-maximal workload for a longer period of time. For many exercisers, the rewards include improved cardiovascular function; decreased incidence of diabetes, high cholesterol and hypertension; weight loss; and reduction of body fat. And those training for competitive sports count on aerobic training to gain needed stamina.

Fat Burning

In old-school thinking, accessing fat both stored and free-floating in the bloodstream required endurance-type “aerobic” training. Aerobic means “with oxygen,” and the physiological pathway initiated in the presence of oxygen utilizes fat for fuel, making it the superior choice. But recent research opens the door for a new theory—that high-intensity training is even more effective. One such study compared the effect of a 20-week endurance-training program with that of a 15-week high-intensity program in terms of body fat loss and muscle metabolism and the results showed that the high intensity group had a larger subcutaneous fat loss ratio.

Endurance Benefits

Training in the “target zone” (65%–85% of one’s maximum heart rate) for an extended duration (20 minutes minimum) at least 3–5 times a week is an age-old exercise formula. However, that formula was challenged in 1995, when the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) convened to re-evaluate physical activity recommendations for the general public. The panel determined that “every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity” almost every day (Pate et al. 1995). This opened the door for beginners to add small increments of activity to their day and still improve their fitness levels. In line with this physical activity model, data now being accumulated with regard to short-burst training definitely support shorter bouts of intermittent activity.

What are your favorite ways to exercise?  Please start the discussion by commenting below!

What do I practice during each day that I really would rather not have in my life?

The things we practice on a regular basis become habits. They become habits through practice. But, what are we practicing?

The first thing I usually do in the morning is to wrap myself in my security blanket (The beautiful Irish shawl Bob bought for me) and go to my meditation chair (The beautiful chair that Bob bought for me), sit and meditate while gazing at the candle alter (Bob bought for me) and meditate on whatever my guides and angels are nudging me to see for this day. This is a practice that serves me.

After pouring a cup of coffee (that Bob always has ready for me), I go downstairs to my office and check my emails and get on Facebook. This is a practice that does NOT serve me.

And then the day begins and I continue to practice habits that serve me and those that do not. What if I start to become more aware of the practices that do NOT serve me and begin to eliminate them from my life? Will I then have more space for the magic that is waiting for me? I think so…and so I shall continue to practice being aware. Being aware is the first step towards change, and I believe, the most resourceful practice we can give to ourselves. To just observe our practices for a time, without judgment or without needing to draw conclusions on our personal failings may lead to taking an action towards changing out one practice for another.

What If…

• Instead of practicing checking emails and Facebook in the morning ….. I practiced, well….. pretty much anything would be better
• Instead of practicing multi-tasking while Shannon and Bob are talking to me, I practiced listening to them with love and compassion?
• Instead of practicing focusing on what needs to be completed each day, I practiced focusing on what is right in front of me and trusted that the universe always has my back…ALWAYS!!
• Instead of practicing shopping, I practiced giving?
• Instead of practicing always looking for a solution, I practiced sitting in patience and trusting the solution will show itself?

That’s what I woke up thinking this morning and I wanted to share it with you because just maybe you would like to change what you practice in your life.

Oh..and by the way…a big shout out to Bob…You are a Gem…Just sayin’ my man…

Personal and Business Coaches in Philadelphia Celebrate
International Coaching Week

International Coaching Week will be celebrated February 5-11, 2012 in the Greater Delaware Valley by more than 170 members of the Philadelphia Chapter of the International Coaching Federation (ICF). During that time, complimentary sessions will be shared to demonstrate the benefits of the coaching process and illustrate the value that coaching can bring to peoples’ lives. Throughout the week, coaches will work with clients in many areas, including business, career, finance, health and relationships.

The ICF defines coaching as partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential. Executive coaches, leadership coaches, life coaches and career coaches are a few of the more requested niches for service.
To receive a personal complimentary session, please contact Coach Diane to schedule your session at diane@dianecatrambone.com or call her at 610-384-1512.

About ICF

The International Coach Federation (ICF) is the leading global organization for coaches, with over 19,000 members in more than 90 countries that are dedicated to advancing the coaching profession. High ethical standards are met, independent certification provided and there is a worldwide network of credentialed coaches offering quality services to their clients. The ICF is the only organization that awards a global credential which is currently held by over 5700 coaches worldwide.

About ICF Philadelphia

ICF Philadelphia was founded in 1998 and was formerly known as the Philadelphia Area Coaching Alliance. With more than 170 members and 475 affiliate coaches, it has become the professional resource for both coaches and clients alike. Members’ practices are focused on executive coaching, corporate coaching, business coaching, group coaching, individual coaching, health coaching, life coaching and more.

A coaching registry can help you select the coach with expertise that best suits your needs. Go to www.philadelphiacoaches.org to handpick an excellent professional to support you through your phase of desired change.

Contact: Diane Catrambone, President – Health by Design Inc.

Coach Diane is a certified health and wellness coach with a practice serving clients worldwide. She will be offering 30-minute wellness coaching sessions, telephonically to celebrate Coaching Week! Please contact Coach Diane to schedule your session at diane@dianecatrambone.com, call her at 610-384-1512 or visit her website at www.healthbydesigninc.com.

If you are ready to help your employees and/or patients and their families lead healthier lives through a wide array of telephonic, onsite and web-based health and wellness coaching programs, you’ll want to speak with me. My programs, which cover topics ranging from prenatal health and wellness to smoking cessation to nutrition, are offered to participants on an unlimited basis through telephonic coaching and my HIPAA compliant web based education and communication portal.

Through access to this website participants will be able to:

• Chat with me – a Health Coach / Wellness Coach
• Track their progress through any of the health coaching tools
• Journey progress and share journals with their coach
• Link to hundreds of wellness resources throughout the country.
• Raise their awareness with numerous self administered assessment tools
• Continue to raise their awareness with hundreds of articles made available through a reputable medical library
• Work with their coach online so the coach can monitor their progress as they move forward

Here’s a synopsis of how Corporate Health and Wellness Coaching works:

During the initial intake session, I determine the participant’s readiness to change, using Prochaska’s ‘Readiness to Change’ model; and build a personalized plan accordingly. The behavior change process unfolds as the participant moves forward at a pace that works for them, and is characterized by six distinct stages. By matching an intervention to the appropriate stage, I can improve the member’s probability of success.

Success, moreover, is generally defined not just by changing the unhealthy behavior but by any movement toward change, such as a transition from one stage of readiness to another. Another important and innovative contribution of this model is its emphasis on maintaining change. The model recognizes that relapse is common.

And then there is the ROI (Return on Investment)

• Telephonic health coaching / wellness coaching nearly doubles a smoker’s odds of quitting; and maintaining cessation for one year. Source: American Cancer Society, 2004
• A monster.com (2006) survey of human resource professionals found four key reasons that telephonic health coaching / wellness coaching is gaining popularity: convenience; anonymity; flexibility; and cost.
• Employees with high BMI have, on average, $2,366 higher medical claims per year than those with normal BMI. They also had twice as many absentee days, accounting for $863 in lost work time and productivity per year. – Burton, 2001

A healthier company begins with healthier employees.

Health and Wellness Coaching can include, but not be limited to the following categories

• Complimentary and Alternative Medicine
• Disease Management
• Diet and Nutrition
• Fitness Education
• Pre-and Post-natal Wellness
• Smoking/Tobacco Cessation and Prevention
• Stress Management
• Walking
• Weight Management
• Work/Life Balance
• Family Relationships

Would you like learn more about the corporate health and wellness coaching I provide at Health By Design? Then please call or email me so that we can discuss your questions.

We spoke about how to approach 2012 with intention.  We also spoke about my recent blog post Remembering, Letting Go and Creating, in which I list an exercise of questions to use to help you remember 2011, and set up your ideal 2012.

Dr. Lauren asked me to give a brief overview of my experience in the fitness and wellness industry, as well as the health coaching clientele I now serve.

Click here to access the 23-minute MP3 recording of my Wellness411 radio interview with Dr. Lauren Schofield.  It was a fun and different way for me to tell people about the health coaching and corporate health and wellness programs I provide.