If you are concerned about packing on that wicked 6 to 8 extra pounds this holiday season, you should be!

For every pound of body fat you gain now, it will take an average of 8-10 days of concentrated effort to shed each one of those pounds – so a gain of 8 pounds can take up to 2 full months to drop. Ah...we're talking March 1st here. Don't go there, please!

A much better choice, of course, is to find a way to reduce your gain, or at least break-even on the scale come January 1st.

Beware of Liquid Calories - One simple way to do this is to pay close attention to what you are DRINKING.  Too often, people put all their focus on what they are eating and they completely miss how many extra calories they’re getting from the things they drink.

Healthy or Not - We’re not just talking about alcohol here. All those iced coffee lattes’ and energy drinks and yummy smoothies--even some of those supposedly healthy meal replacement shakes like Muscle Milk, are typically loaded with tons of calories and fat. Throw in a few cups of egg nog and things can really get out of hand.

The Triple Threat - Let’s look at alcohol for a minute, because when you drink alcohol it’s not just the calories you need to worry about. Whether you drink “lite” or regular beer, wine or champagne, tequila shots or mixed drinks…whatever it is, alcohol is a triple threat to your waistline:

1)    Alcohol slows down your metabolism so you are much more likely to store not only the calories from the alcohol itself, but from the food you eat along with it as well.

2)    When you consume alcohol while you are eating, you’re all but guaranteed to eat 30% more food than you would if you weren’t drinking.

3)    Alcohol increases your appetite, not just while you’re drinking, but up to 24 hours after you’ve had your last drink.

The Every-Other Game - One great way to reduce the amount of calories you drink when they are at a party or out with friends is to use what I call the every-other-rule. This simply means that before you order your first drink, you make a promise to yourself to consume a large calorie-free drink such as a large unsweetened ice-tea, diet soda or maybe plain water with lemon. From there you get to have whatever you like to drink - just make sure to alternate every alcoholic or caloric drink with another big glass of water, ice tea or diet soda – you get the picture.

The Savings Add Up - For many of my clients, this simple rule can save them between 300-1000 calories in one evening!  Best of all, this gives them the ability to enjoy the party and celebrate along with everyone else without feeling completely deprived. Not a bad deal all around (especially the next morning!) 

So, throughout all of your holiday celebrations, watch what you drink, especially when it comes to alcohol, and try your best to alternate anything containing calories with an equal portion of plain water. 

Best wishes to you, your family, and your friends. Have a happy, healthy and FUN holiday!

(Yes, you really can do both…)

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online^(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.

There are those who look at things the way they are, and ask why… I dream of things that never were, and ask why not?”         ~Robert Kennedy

SSI is really pleased to celebrate the naming of the Julie B. Whitt Inspirational Award winner for 2011. This memorial award, given annually by Soul Salon International, acknowledges a person who exemplifies the spirit of international fitness champion Julie B. Whitt and the traits that she was known for and shared without measure.  This includes being a person of character who inspires the full pursuit of life, health and excellence  in others.

The 2011 Julie Whitt Inspirational Award Winner is Clara Showalter of Austin, Texas.  Clara is a fitness professional and writer who began her own journey to fitness and health  in 2005 with the Body for Life program. It was through this program that Clara lost 60 pounds of weight and discovered the power of reaching out to help others. Clara now dedicates her time and energy to helping others discover their inner champion through her work as a personal trainer and leader in the Body-for-Life community.

When nominations come into the SSI office each spring through early fall, it is so energizing to read about great people doing great things. It is wonderful to talk with references for each nominee who want to share their experience about another human being whom they feel is making the world a little more light-filled.  Clara’s official nomination was multifaceted and highlighted her work as a cat foster aprent with Austin Pets Alive, her work as a personal trainer, Body-for Life top 10 finisher, the inspirational writing in her personal blog and her blog for Livestrong. I was struck by the words used to describe Clara time and time again.  Person after person who spoke about Clara used the words inspiring, positive, insightful, generous and caring.  In addition people shared that there were significant times of adversity in Clara’s life in which she displayed spirited courage—another attribute of the beloved Julie B. Whitt.

What are people saying about Clara?

• “Clara has the ability to assess the situation and determine whether you require a shoulder to cry on, a pat on the back, a stern word or a kick in the behind–and happily provides as appropriate.  Even when her own life is not traveling as she would like, she still makes time to help others.” ~A.S.

• “The things that she writes move everyone.” ~B.G.

• “She does not give up on anyone. She stands up for people when they cannot stand up for themselves.  She gives with no expectation of return.  Those of us who think in black and white, she helps us think in shades of gray.” ~M.T.

• “Clara is not afraid to speak the truth, even if it may be painful, but she does so as often as possible, in a kind way that helps encourage a person to move forward.” ~S.W.

• I hope you will join me in congratulating Clara and thanking her for being a person that would make Julie Whitt proud as she does good in the world for our two and four-legged friends.  Clara, the gift of your time, energy, kindness and authenticity is gratefully acknowledged today– and celebrated always.

A little more about Clara:

Clara is currently a National Academy of Sports Medicine certified personal trainer with a focus on functional performance and weight loss. She has previously worked for Bally Total Fitness. She is also a 2006 Body for Life Challenge top 10 Finalist. When not pondering deep thoughts or as she describes, “torturing her clients,” Clara can be found pestering new folks on BFL Spirit to reach for their best possible body and life.  In her spare time, Clara enjoys curling, and is a dedicated cat foster parent for Austin Pets Alive.

And to my SSI friends–Did you miss the 2011 nomination window?  Sign up for the SSI newsletter to be informed when the 2012 window is open!

All the best!

Rena M. Reese

Rena M. Reese is the founder of Soul Salon International, an inspirational multimedia company which offers coaching and consulting to help people find their happy place. She is the author of several inspirational titles, a professional speaker and coach as well as the host of a weekly radio program, The Soul Salon. Her articles are syndicated in print and online Please visit www.SoulSalonInternational.com and connect with her on Twitter @TheSoulSalon and on facebook

You know what I love about the holidays? I love the fact that lots of things get put on the back burner. Yes…even eating right and exercising.

Now, that might sound surprising coming from a success coach and fitness trainer. You might even wonder why I would suggest that giving into this natural shift in focus that seems to happen on a global level this time of year could possibly be a better choice than sticking to your guns.

“Isn’t the back burner a bad thing?” you might ask.

“Isn’t it your job, Dianne, to make sure people don’t let their diet and exercise plan fall in the toilet?”

Well, sure, on one level that may be true. But as I see it, my job is also to help people maximize their energy, focus, and time…and banging your head against the fitness wall through the holidays isn’t always the best choice.

So, unless you are like the finite 2% of my clientele who wouldn’t miss a workout or a clean meal if you gave them a new Mercedes…I’d like to introduce you to 3 December goals that, for many of my clients, have proven to be absolutely golden when it comes to carving out a healthier, happier, and more productive December:

DECEMBER GOAL #1 – Focus on the Future: In my 6-Week Jump Start course, I teach that before you can speed down the road to transformation, you must first pave the way with proper preparation. For most people, this consists of waking up on January 1st and vowing to “get serious” about fitness. From there, they expect to remain on the super highway to health, which, without the up-front work, is a bit like trying to drive 90 miles an hour down a dirt path. Sooner or later you are going to blow a tire or careen off the road.

The typical downtime in December presents THE perfect opportunity to pre-pave your future road to success. Here are 3 ways to take full advantage of this downtime:

De-clutter: Start clearing away the mental and visual clutter that is sapping your energy and focus. List the de-clutter projects you need to start before January 1st rolls around, and get started on them now. Not only will you feel more clarity and motivation when you finish, you will also burn some extra calories in the process.

Detoxify: Think about the phrases, stories, words, thoughts and surroundings you find toxic. Jot down TV shows, conversations with friends, places, people and events that leave you feeling uneasy. Use December to come up with creative ways to minimize these activities and begin practicing them now.

Delegate: Make a list of all the things you do throughout the week that you would rather have others do. Pick one and work out a plan that will allow you to hand this task over to someone else - a family member, co-worker, or contractor. Once you start working through this list, you might be surprised at how many things you can assign to others – even some that at first appeared impossible to hand off!

DECEMBER GOAL #2 – Forgive: Make the decision now to move into the New Year feeling that you are on the best terms with as many people in your life as possible. This could be as simple as writing a letter to someone with whom you wish to heal that points out only those things about them and your relationship with them that you truly appreciate. Then send it without being tied too tightly to the outcome.

DECEMBER GOAL #3 – Find 1 Healthy Habit to Follow: Rather than trying to avoid the gravy and the pie and the candy and the cookies, why not work on the drinking part of the holidays instead. Focusing on drinking less calories rather than eating less can actually save you more calories in the long haul. This doesn’t mean, however, that you have to give up caloric beverages all together. Try playing the every-other game by alternating between calorie dense drinks like eggnog and Champagne, with a glass of sparkling water or crystal light. If anything, you’ll feel better in the morning, guaranteed!

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online^(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http://www.lovelivingfit.com.

This great question came in from one of my clients yesterday. It's a pretty common one, so I hope you find it useful!

Q: As I am removing the layer of fat padding, I am seeing more loose skin and wrinkled skin on my arms and legs when I bend them. I am hoping that this goes away...It’s not like I have lost 75 pounds and have large amts of skin...but the looseness is odd looking. Makes me feel "old."

A: My first suggestion is to give your body some time to produce more collagen. It does this naturally in response to the skin having less area to cover. Whether you lose a lot or a little, the process takes time.

As a general rule, 5-6 weeks is typically the amount of time it takes for your skin to react and begin adjusting to each pound you lose, so allow it to do its job. The trigger and the process is something that can't be rushed.

This is one of the reasons that rapid weight loss is a real problem, because when people lose body fat too fast, the skin and body just can't keep up with the loss, hence, loose skin appears.

Loose skin, however, is not as much of a permanent problem as most people think - especially if you do things right (keeping your weight loss at between .85 and 1.11 pounds per week is essential.) Here are 5 other things that will really help keep your skin in top condition as you move toward your goal weight:

1) Drink water like you are going for a record  - 90-120oz per day.

2) Make your essential fat of choice cold pressed organic flax seed oil. Barlene's is my favorite!  http://www.barleans.com/flax-oil.asp#.html 1-2 tablespoons per day, as long as you are not consuming a lot of other fatty foods such as cold water fish, avocado, nuts or nut butter. These are all good fats, but if you over consume fat, no matter how "good" it is, it will make you fat! Keep your total consumption right at 1-2 ounces per day. Don’t double up on fat, otherwise lose skin will be the least of your concerns!

3) Eat something every day that is naturally high in antioxidants like berries, kale, or other colorful fruits, vegetables and spices that have a high orac value. Here is an article I found that lists even more foods that have a high Orac rating:
http://www.livestrong.com/article/384767-list-of-orac-foods/

4) Use a super moisturizing lotion head-to-toe at least twice a day after every shower, or anytime you take a warm bath or take a dip in the jacuzzi. I like Nivea Skin Firming Moisturize with Q10:
http://www.niveausa.com/products/body-care/q10plus/Skin-Firming-Moisturizer-Q10-Plus

5) Avoid soda pop in any form (yes, ANY soda, including diet, light, or fully leaded)

If you are doing all of these things, the only thing left is patience.

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online^(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

For more information on how you can get better results in less time and with less effort than you ever thought possible, visit www.lovelivingfit.com.

Each week I am honored to be invited into the personal lives of clients who are scaffolding desired changes in their lives.  There is something palpable in the room when I meet with people who are dedicated to change, progress, and the process of it all.  We have heard the word change a lot in the past few years and it is agreed upon that not all change is good--but lots of it is fabulous.

One time of terrific change in my life aside from the obvious ones which include marriage and having children, was committing to the 2004 Body for Life challenge--one I would go on to win in my age group. Upon my return from an EAS event for the 2004 Body-for-Life Champions in Colorado, I remember being stopped in an airport in Washington, DC because I was wearing my EAS jacket which was part of my prize package .  A woman saw the jacket and recognized it and we shared a nice conversation.  I have had people ask if they can try it on and others ask if they can take a picture of themselves wearing it for their dream-board. You see, the power of that jacket seems almost like Dorothy’s ruby slippers. You slip it on and you feel unstoppable.  But, like the Ruby slippers, the jacket really holds no power at all. It is a simple symbol of a powerful truth. That truth is that we have the power to change anything in our lives we really want to change.

Change takes energy-but so does complacency. In some cases doing nothing, takes more energy than doing something.

• It takes a lot of energy to avoid events and people because you are embarrassed of how you look.

• It takes a lot of energy to stand in your closet upset b/c you have an event with nothing to wear that you feel good in.

• It takes a lot of energy to carry extra pounds up and down stairs and through life.

• And the mental energy that goes to pummeling ourselves for the state of things, is the worst hemorrhage of energy.

There is a difference between wanting to change, and wishing we wanted to change.

The Body of Work video was the first place that I saw an EAS champion being given a buttery-soft leather jacket with the EAS logo and trademark colors. Seeing Kelly Adair slip hers on in one of the Body for Life Success Stories Videos was pretty wonderful too.  At that moment it was like the hours of cardio and weight training, thousands of good choices, sacrifices and dreams for a healthier body meshed together in total fulfillment.  The jacket design may have changed to the Body-for-Life logo and colors, but allure remains the same.  Men and women have broken down in tears when they’ve received the news that the had been picked as a winner and were then given their own trademark jacket.  Those tears are contagious too.  Spouses, children and friends that are there when the announcement is made share in the emotional celebration.

When the paper check is deposited, the oversized-cardboard check finds its way to a closet and the year of success wraps up—new champs are then named.  As Porter Freeman tells us, ” I had my turn, this is your turn.”  And then it is someone else’s turn… and another's.  And this is how it should be. 

Along the way lives are changed:

• Some marriages are saved and others dissolve.
• Some lives are saved.
• Respect is gained.
• Self-esteem and self-respect is boosted.
• Friendships  are made and friendships tested and even ended.
• Occupations change.
• Commitment muscle is strengthened.

And all the while the jacket hangs there as a witness to life. The jacket that was a symbol of success, achievement, and commitment silently affirms and reminds the owner of what was…

When we think we are done growing, achieved perfection or that we have mastered our lives–then we have stopped improving.  Right now there is an area in every person’s life that can use some growth, expansion or improvement. Every single one of us. That is what forging your own personal Renaissance is about, creating a personal best. If we are not reaching for a personal best or personal growth than we have begun to die.  

Slip on your ruby slippers but know that the power to change ANYTHING in your life does not reside outside of you--but lives inside you.

Rena M. Reese

Founder, Soul Salon International

Rena M. Reese is the founder of Soul Salon International, an inspirational multimedia company which offers coaching, consulting, web-design, publishing support, and fundraising opportunities for individuals and groups.  She is the author of several inspirational titles, a professional speaker and coach as well as the host of a weekly radio program, The Soul Salon. Please visit www.SoulSalonInternational.com and connect with her on Twitter @TheSoulSalon.

“I think my story lit a spark in people and I want to keep the flame alive if I’m not here to do it myself. The way I see it, I can’t lose. Surviving this transplant means a whole new life for me. Dying from this transplant means a whole new life for me. I’ve never been so at peace with something. This is my time to shine, so whether that light shines on Earth or in Heaven, may God’s will be done.” —Julie Whitt, 2005

Soul Salon International is pleased to solicit nominations each year for the Julie B. Whitt Inspirational Award. If you know a person of character who supports and inspires others with a positive attitude and their spirited example, tell us! Please download the Nomination form (PDF) to nominate a man, woman or youth for this yearly award. The nomination window is open from August 1 through October 9.

There are two ways to submit your nomination:

You may snail-mail completed forms to:
Soul Salon International
P.O. Box 34178
Bethesda, MD 20817
or email completed/scanned forms to Nominations@MySoulSalon.com

Visit this link to learn more about Julie Whitt’s Story.

Previous Winners of the Julie B. Whitt Award:

2010 Laura Howe of Whitman, MA

2009 Denise Taylor of Sellersburg, IN

2008 Stephanie Workman of Knoxville, TN

Oh, how I wish there was an exercise that would get rid of the myth that doing tons of leg lifts will somehow force the fat off your thighs, or that hundreds of crunches can help melt the body fat off your waist.

Sorry to wreck your plans of doing 1000 sit ups tonight before bedtime…but, here are a few hard-ab facts: body fat will not automatically move away from any area of your body just because the muscle underneath it has become stronger…that’s just not how it works.

SEE SPOT RUN –  The idea of “spot reduction,” (pinpointing specific areas of fat by doing certain targeted exercises) remains one of the longest running misconceptions (ah..lies) in the weight loss industry.

As difficult as it is to believe (even for many fitness professionals) thousands of hours of scientific research have gone into proving that muscle is muscle and body fat is body fat, and each requires a totally different plan of attack. One you want to keep, and the other you want to lose.

MUCHO MUSCLE VS. MUSHY FAT – Okay, so strengthen and building muscle will burn a few calories and burning calories can burn fat (sometimes.)  But, when it comes to flatter abs, strengthening muscle doesn’t hold a candle to the power of removing fat. So, the bottom line is this: doing crunches, sit ups and/or hundreds of reps of any exercise is the slow, painful and nearly impossible way to remove fat.

If that’s what you are doing to create a flatter, leaner belly…I should warn you…you are going to be on the floor for a long, long time with not that much to show for all your discomfort and sweat.

Bummer, I know, but here’s the good news. If your fitness routine includes the right balance of proper nutrition (90% of your results), strength training (about 1 hour total per week), and cardio (about 20 minutes 3 x per week of WAVE cardio…really), your body will let go of all that unwanted fat – love handles, thunder thighs and belly fat, and all. Here’s how it works:

WHO GOES FIRST – Genetics play a big role in where your body releases fat, while your metabolism and lifestyle determine when you will lose it.

As you reduce your calories through proper diet and exercise, your body will normally let go of visceral fat first – that’s the stuff tucked around your organs. Eventually, if you continue to lose, your body will draw from the subcutaneous layer – the fat that sits between the skin and muscle.
The primary function of subcutaneous fat is insulation and storage. Unfortunately, the storage system, typically located around your waist, thighs and hips, is usually the last to go.

DEFY YOUR DNA – In a perfect world, your body would release fat evenly from head to toe. However, that’s not always how it goes. Through your unique genetic makeup, the precise location of where your body releases fat is determined by your DNA.

This explains why, if you carry the same percentage of body fat as your Mom or your Dad, you will tend to have the same body shape. Carry around less fat than they typically do, and your body type and shape may look nothing like theirs.

So the next time you find yourself grabbing that flab around your belt, asking the question, “What exercise will get rid of this?”- you have your answer: Proper diet (90%), strength training and cardio (10%), determination, patience and practice (priceless).

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

Get an instant download of my newest E-book! The Secret Laws of Weight Loss Success when you sign up for my daily fitness tips – Notes From The Law Firm!

(c) Copyright – Dianne Orwig. All Rights Reserved Worldwide

Most people would lose it if their boss suggested they work 7 days a week with no end in sight, or go for years without a vacation…but ask someone to take a break from their fitness routine, and they'll actually fight you on it tooth and nail.

I know this, because for years I have suggested that all my clients take a planned break from their usual exercise regimen about every 3 months or so, and honestly, if you could see their faces when I do, you’d think I had told them that Oprah Winfrey and Deepak Chopra just got married.

As hard as it is for people to embrace, one of the most important aspects of achieving phenomenal results lies in your willingness NOT to exercise. Taking a 7 to 10 day hiatus from fitness every 12 to 18 weeks is one of the most powerful and often overlooked elements of true fitness success. Here are a few reasons why:

The Myth of "Never Give Up, Never Surrender" - Regardless of what your brain tells you, there are some very sound physiological and biological benefits to periodically taking a planned break. It starts by understanding what happens every time you step into the gym.

The Glycogen Factor: Each time you lift weights or participate in any type of resistance exercise, you dump a chemical substance stored in the muscles known as glycogen. Glycogen provides the energy that produces all muscle contraction, whether it's blinking your eyes, standing up from a seated position, or squeezing out 24 dumbbell curls.

Around the 10th week of following a consistent lifting regimen, your muscles begin to deplete quicker and the body must look to its secondary source of glycogen stored in the liver (the liver acts as a reserve tank.)  As the weeks go by, this tank gets lower and lower on glycogen.

Give It A Rest - At about the 10 to 12 week mark of a consistent workout program, you may begin to notice that your lifting isn't as efficient as usual, and you might describe feeling weaker or tired. You may begin to notice more frequent aches and pains, workout boredom, difficulty sleeping, changes in appetite, or just a general lack of enthusiasm. As glycogen stores become lower and lower, the body can also become more vulnerable to injury.

Even Muscles Need a Vacation - Unfortunately, instead of taking a break, most people try to push through this period, thinking it's a lapse in motivation, when in fact it is simply the body's natural response to its environment. Like everything else in the physical world, muscles, joints and connective tissue need some downtime to relax and refresh themselves - in much the same way a nice vacation refreshes the mind and soul.

How Long Is Long Enough? - When glycogen stores in the liver get low enough, it takes more than just a few days away from exercise to replenish your reserve supply. Taking a break (especially from lifting) for a week to 10 days will, in most cases, put you back on the road, and help you restore not only glycogen, but your energy and enthusiasm as well. It’s all connected.

In the meantime, it is believed that your muscles, having become accustomed to being depleted every 2 to 3 days, will react to this break by building a nice fresh store of glycogen. After a 7 to 10 day rest (body builders typically take 2 full weeks off) you are likely to find that you are able to lift up to 10% more weight when you first return to you usual routine.

So, contrary to popular belief, taking some time off from lifting doesn't make you weaker…it actually makes you stronger physically, mentally, even emotionally.

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!

About the Author:

Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.

START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today – absolutely FREE! http://bit.ly/STVdailytips

(c) Copyright – Dianne Orwig. All Rights Reserved Worldwide

Success is a term open to wide and varied interpretation. While each of us describes “success” in terms of our personal barometer of satisfaction, the traits that yield success are steadfast and true for all of us. Whether success is feeding your family from your backyard plot of organically farmed land, running a multi-million dollar company, or simply celebrating that your puppy has been trained to do his business outside, success requires something from us. That something comes in the form of right thinking, right practice and right action. When these three forces are harnessed in the interest of your values and goals, you will systematically create what you desire. Moreover, you will be better able to live what you deem a successful life.

True success does not exist in isolation. It partners with other wonderful attributes that include well-being, inner-peace and happiness. If today, you define yourself as being a success, but are not enjoying a high level of these other attributes you may want to consider creating a shift. Doing so, will infuse a whole new level of success into your life, your work, level of health and relationships. Whole-life success can be consciously weaved into the fabric of your entire life… and a simple intention to do so, is where it begins.

WHOLE-LIFE SUCCESS PRINCIPLES:

• Turn on your GPS- Each of us has an inner guidance system pre-programmed for our happy place. Those coordinates are also the place of our greatest success, contribution and happiness. Rather than allowing our desire to please, be good, and be liked to navigate our life-path, look within, to your own compass, for guidance. Mute the voice that says, “turn left” when you intuitively know that another direction is best for you.

• Take responsibility for it all- You have probably created a lot of good in your personal, professional and personal life. You may reflect on your accomplishments in these arenas and credit yourself with a lot of good work, sacrifice and creativity that was offered by you to achieve these things. Things get tricky when we look at various areas of our lives and we do not feel satisfaction. Perhaps we assign blame for infractions against us, being unlucky, betrayed or hurt by another. Each of these less than ideal outcomes are ours to own too. If we assign blame to someone or something “out there” for an area of our life not being the way we want it, we must also look “out there” for the fix. This diminishes our personal power and ability to affect change in our lives.

• Stock your pantry- Imagine opening your pantry to give a hungry friend some soup. If the soup is not there, of course you cannot give it away. This metaphor asks us to take stock of the emotions and feelings that saturate our spirit each day. Decide to consciously replace fear with trust, contempt with kindness and grudges with forgiveness. This stocks your pantry with all of the very best things that you desire to share with those in your life while creating successful relationships.

• Name your burning desire- What do you feel you must do? What dream have you pushed to the back burner, but find it still simmers silently? This seed of a dream cannot be ignored and requires your attention. Know that this Divine nudge was placed in your heart along with all your need to achieve it. Begin it—even with the smallest of steps. Commit it to paper, pickup a book to learn more, open a bank account and begin contributing towards the attainment of that desire. Remember the quote from Goethe, “Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it.”

• Collaborate with fate- One of the most fun, encouraging and helpful tools available to us is synchronicity. Too often, timely opportunities and perfect connections are dismissed as coincidence when they are actually blinking, neon road signs pointing us to our happy place. Look for synchronicity and act on those serendipitous moments and chances.

• Put your suitcase down- Each of us carries metaphorical luggage packed with the experiences, emotions, and the lessons of our past. No one is exempt from a history which includes some things that have less than favorable outcomes. Open your suitcase and acknowledge all of it—and try to bless it all too. Every bit of your “suitcase contents” is what brought you right here, to right now. The present day you is smarter, clearer on your values and boundaries, as well as far more sure of what you want (and don’t want). Once you acknowledge it all, you can set your luggage down and walk away from it, which frees up at least one hand to grasp for the successes you want in your life.

• Meditate- Now more than ever the western world is catching on to the practice of meditation. Inner-peace cannot be bought, gathered, or grown—instead it is allowed. Clear a space in your day where noise, responsibilities and action are replaced with silence. In that silent space your spirit merges with your body– and your mind comes along for the ride. The three of these then step-in-time becoming harmonized, allowing for the synchronicities mentioned above to be more easily noticed.

• Be governed by your values- You may compromise in your business dealings, when choosing a vacation spot or where you’ll go for dinner, but never compromise on your values. This is probably the most important element of living a successful life and also the least credited element. You can achieve status, financial abundance, fame and material possessions, but if your values were sacrificed in the process, your will not feel like a success. Filtering your decisions through your values first, is a sure way to engage in the healthiest of relationships, engage in work that fills you up and all while you contribute your best to all of your endeavors. What better measure of success is there?

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Rena M. Reese is the founder of Soul Salon International, an inspirational multimedia company which offers coaching, consulting, web-design, publishing support, and fundraising opportunities for individuals and groups. She is the author of several inspirational titles, a professional speaker and coach as well as the host of a weekly radio program, The Soul Salon. Please visit www.SoulSalonInternational.com and connect with her on Twitter @TheSoulSalon and Facebook

If you’ve been trying to flatten your stomach, it’s likely that you’ve done more than one Google search using the 3 most popular key words in the fitness industry: lose belly fat. It’s also likely that you did NOT make it through the 440+ pages (and over 2,030,000 links) that followed.

My #1 goal today is to save you all of that reading and research by giving you the absolute and definitive recipe for flatter abs, leaner thighs, and a smaller waistline. In other words, you’ve just hit the belly fat jack pot! I should warn you, though…it may not be what you expect.

Let’s start with a few things you should know (and a few things you should forget) about the myths and mystery surrounding that nastiness around your navel:

Bull’s Eye or Bull Poop - If you’re planning to put good money down on anything that claims to “target” belly fat, you might as well find the nearest dumpster and toss it in (your cash, not your belly fat.) The bottom line is this: losing belly fat begins with losing overall body fat. Then, understand that it’s your genes that determine where you lose it.

Now, notwithstanding what your genes decide to do, when you are burning fat, it will typically melt away in phases, starting first with the stuff surrounding your organs, then your upper body (face, shoulders and arms), then legs, and then, finally, thighs and hips and, lastly, your waist. While this will happen in a relatively even manner - that is to say that most people experience a gradual, overall reduction - for the majority of the population, the last bit of fat to grudgingly say “adios” is the stuff just above and below your belly button - meaning a good portion of your overall fat must be gone before your body will relinquish this last bit of stored fuel.

Supplement Shmuplement – Regardless of any scientific evidence that a certain supplement, or exercise, or state-of-the-art stress-reliever is capable of accelerating the fat-loss process, the real question is, “By how much?” Here are two answers to that question:

1. By NOTHING if you aren’t already losing fat through proper nutrition and exercise, or
2. By very, very, very little, if you are already losing fat through proper nutrition and exercise. In other words, supplements and exercises may help, but compared to the foundations of fat loss, they pale, and in most cases, fail in comparison.

The Foundations of Fat Loss (Belly and Otherwise) – Without a solid foundation, whatever you wish to build will eventually crumble. The following steps are the true bricks and concrete of weight loss, whether you're looking to lose belly fat, thunder thighs, or those stubborn love handles. Having helped thousands of men and women reshape their bodies and lives, I can tell you without a shadow of a doubt, the following steps are the best and most effective practices you can implement to get the same jaw-dropping results for yourself:

Step #1 - Prep, Plan, Prioritize and Visualize: Plain and simple, if you skip this step, or leave it for later in exchange for hitting weights and cardio first, you will fail. Poor preparation and planning is at the root of why 90% of the population start with the best intentions, and then end up heavier, weaker, and more stressed out than ever. Most people approach fitness in this order: Cardio 1st, Gym 2nd, Food 3rd, Schedule 4th, Create Vision 5th, De-clutter 6th and Chart Progress, 7th, or never. This is the exact opposite of the right way. This may explain why 90% of the population is still overweight and out of shape.

Step #2 – Eat To Get Results: Exercise, while important, is not what produces the majority of your visible results. Lean and defined shoulders, biceps, quads and abs are chiefly a product of proper nutrition. Absolutely…exercise must be present to achieve phenomenal results, but if your food isn’t spot-on, it’s likely you will never see evidence of your hard work and effort. And here is how easy it is: Eat small fist-sized meals that are half protein, half carbohydrate, every 2-1/2 to 3 hours, and drink 80-90 ounces of plain water per day. Really…that’s it!

Step #3 - Focus, Vision and Purpose: If you put two people on the same eating and exercise track, and watch one succeed and the other fail, in every case there will be specific habits, thought patterns, and trends that define their ultimate results. Those who fail tend to focus on the mechanics of fitness, using the cause-and-effect principle of: “If I do this, then X, Y and Z will happen,”  while those who succeed tend to think in a very different way. At the deepest core of their being, those who succeed, practice walking, talking, acting and thinking as though X, Y and Z have already occurred. THIS, above all else, is the true secret to all success.

If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn.

 About the Author:

Dianne Orwig is a fitness expert, success coach, speaker, and trainer, and founder of LivingFit Online™, an online fitness and personal development program that has helped thousands of men and women transform their bodies, and live more balanced, focused lives though her pioneering approach to fitness, health and well being. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.

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