Nurture Principles

Answer:  ME! (tee hee)

So a little bit of the back story:  In September 2010, I  challenged myself to run 100 miles on the elliptical for two reasons:  (1) to make sure that bridesmaid gown for my best friend’s wedding fit (and it did) and (2) to push myself to achieve more than I thought I was capable of.   Many of my friends and family followed me on this journey (as I often tweeted from the gym). 

Towards the end of the month, @jpnagan and @athletecomeback asked if I would open up this challenge to other people.  The end result was #OctGTD – with people setting up their own goals and (non-food) rewards.  I tracked all the participants on a large Google spreadsheet as they emailed their mileage to me weekly.  #NovGTD is a similar challenge, but with everyone self-reporting their mileage. 

While this all started as something I was personally doing for myself, it evolved into this wonderful group of people who encouraged each other to attain their various goals.  We celebrated each mile completed and helped the people who were struggling.  Over time, it became less about the miles and more about the journey:  we had formed a community whose primary believe was that it wasn’t about reaching your goal, but believing in yourself enough to set serious goals in the first place.  In the moments we didn’t believe in ourselves or the goals, we reached out to each other and found the support we needed.

One topic that often came up in the Going the Distance #GTD community was finding the time, energy, and motivation to devote to the challenge.  Everyone had busy lives with commitments that pulled them in every direction.  Some #GTD participants were worried they wouldn’t reach their goal.  Some were worried they set their goals too high.  People were apologizing to me.  I had two responses to this:  that they weren’t letting me down, but might be letting themselves down, and that while coming short of your goal is not a failure, having no intention of satisfying a goal is.

#GTD needed a healthy dose of what #MeFirst had to offer:  the confirmation that it’s okay to take care of yourself, whatever that might mean at any given moment.  In terms of #GTD, it might mean achieving those mileage goals and then some, it might also mean knowing when to bench yourself.  More than anything, #MeFirst would hopefully let people be at peace with their actions. 

After taking the pledge myself, I encouraged all of my Twitter and blog followers, but especially my #GTD community, to follow suit.  Being the organizational nut I am, I of course made a #MeFirst spreadsheet. 

I invite you to not only sign your own pledge, but to transcribe your goals onto this spreadsheet.
Announce your intentions to the world!

1. Meditate on what you think your Me Movement Goals are and sign your own personal pledge.
2. Click on THIS LINK.  
3. Enter your name, your @Twitter name, your blog (if you have one) and your location.
4. Transcribe your goals onto the spreadsheet in the appropriate column(s).
5. Follow the #mefirst hash tag on Twitter if you need support, ideas, or just want to chat.
6. Pass this on to a friend, a family member, a coworker, or a stranger who you think could benefit from a bit of self care.
7. Place in sunlight, remember to water, and watch the “Me” Movement grow!
8. Join in the weekly Twitter chats!
9. See the column marked “Updates!!”? Put any #MeFirst updates there — either a link to an entry or a little blurb letting me know how you’re doing in terms of meeting your #MeFirst goals.
10. Cheer someone else on!  (Okay, I know it’s #MeFirst, but we can be #WeFirst as well )

With love,
FatGirlvsWorld
blog: http://fatgirlvsworld.blogspot.com/
twitter: http://twitter.com/fatgirlvsworld

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In an emergency, so many of us have the “women & children first” mentality — i.e. there are other people more worthy of survival, more worthy of getting on that lifeboat or getting out of the burning building, than ourselves.  While it is heroic and altruistic, it also makes you put aside yourself and your needs.

Altruism is a noble thing, but so too is the desire to live deeply and thrive.  I’m just hoping by the time you realize you’re just as worthy as other people that there is still room on the lifeboat.

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Mandi Kramer

I am thrilled to bring you this interview with “mom” (and former Biggest Loser contestant) Mandi Kramer. Ever feel like you are superwoman? Trying to juggle the needs of your kids, spouse, friends, and other family members? It’s a wonder you get ANY work done. Exercise and eating healthy seem more like a pipe dream. Of course you “want” to do it, but who has the time? You put yourself last over and again and sooner or later your behaviors catch up with you… and you’re frustrated, scared, or worried that things have spun out of control and you’re not sure how to get your life back.

Chances are, if this is not you, it is someone you know. So make sure they get to read this interview with Mandi Kramer. You may remember from the finale that Mandi and her sister Aubrey both struggled with weight loss on the ranch and when they got back home. The truth is… there experiences were likely to be THE MOST REAL compared to other contestants. I hope this interview inspires you. She has some amazing insights… and you can tell they are practical and EASY! Thank you Mandi for helping to change people’s lives – especially moms.

1. Why was it a good time for you to take the huge step to apply for The Biggest Loser as opposed to a previous year?

You have to want it so badly that you can’t even imagine not doing it — you have to wait for that moment when the switch goes off and you want it more than anything! Before this year I was happy living my life the way I was and then something just clicked to make this the year for me!

2. What three things did you learn on the ranch that most affected you and continues to influence you?

1. You have to eat to lose weight

2. Breakfast is the most important meal of the day

3. Don’t sit down — ever.

3. What do you think are the top barriers that get in mom’s way of eating healthy and exercising?

I think the top barriers are having easy foods for your kids to eat when they’re hungry and having no set schedule so you grab whatever is fast. When you grab what’s handy it’s usually unhealthy food. As far as being active goes, kids are really good at entertaining themselves so unless you force yourself to be active with them days will go by when you haven’t moved.

4. I’m sure now people come to you for diet and exercise advice – what are your top tips for struggling moms?

Always keep healthy snacks in your car like almonds, dried fruit, air popped popcorn in the bag, water bottles and chewing gum. Also — the “Sneaky Chef” book shows you how to make kid’s food healthy — go through cook books and make a list of what you need to buy to make specific recipes and stick to the list.

For exercising, I just had this same question from someone on my website, so I will borrow from my answer on my blog (www.mandiandaubrey.com):

Incorporate your kids with your exercise – take them to the park or the walking path or green belt – it’s fun for the whole family – helps you all get closer together – and everybody gets exercise.

Be really active with your kids – don’t just sit on the couch but get up and go play with them. You will burn more calories than you think if you are active with the kids.

I used to sit on the couch and say to the kids, “Go get this for me, run to the kitchen and get that for me.” Just making the conscious decision to get up and get stuff for yourself will make a big difference.

Mandi at BL Finale - Healthy and Fit

5. Describe a healthy lifestyle teachable moment you had with your kids.

I was afraid to have my sons try asparagus and I made it for dinner one night — and they loved it! If I just introduce a new food to them, they usually like it!

6. What day to day challenges do you face and how do you attempt to overcome them?

If I don’t get up and exercise first thing in the morning it is really hard for me to make the time later in the day. It’s easier for me if I get it out of the way first thing each day. Every meal that I eat I consciously have to be aware of what I am eating — it’s so easy to fall back into my old habits.

7. What would you say to a friend who has kids and is “in denial” about developing a healthy lifestyle?

People with younger kids — think about your kids — you want to be healthy for them. Even if you think “Oh, I’m not that bad …” if you are lying around and eating unhealthy food then that is what you are teaching them. If you have older kids, whether they say it or not, they are thinking it…a lot of kids don’t know how to say it to you without hurting your feelings. They know what’s going on — they are not dumb.

8. What would you say to a friend who has kids and finds it too difficult to change?

Think of your kids. Be a role model — you are not taking time away from them you are adding quality of life to them.

Links for Mandi:

Biggest Loser page – http://www.nbc.com/The_Biggest_Loser/contestants/current_cast/mandi/

Blog – http://www.mandiandaubrey.com/

Twitter - http://twitter.com/Mandikramer

Mandi’s ad:

Mandi is currently living in Boise, ID and as a part of her new healthy lifestyle she now includes in her health regimen a daily ounce of super anti-oxidant “Jus.” Mandi has noticed her sweet cravings are reduced, her hair is thicker and her skin has cleared up! Mandi is so excited about the health benefits she has experienced, in fact, that she has started representing Jus. For more information www.MandiKramerNow.com

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Hey Everyone, it’s Bernie! I am in celebration mode this week. First of all, I got to watch my brother receive his Doctor of Pharmacy degree. He was “hooded” and everything. Very cool. Then I got to crush my personal best record for a half marathon at the Indy Mini. I also got to celebrate mother’s day with my lovely mom.

The celebrations continue as I am headed to the Finale Show for The Biggest Loser! It’s hard to believe another season is coming to a close – even harder to believe that I have kept my weight off for over a year! I never thought a healthier life was possible for me at my 300+ pounds weight. I never would have believed you if you said I would be involved in coaching a contestant through the marathon — Mike, you did awesome buddy!

The Gang After The Biggest Loser Marathon

It has been one crazy journey and I am so grateful for my new lifestyle and everything I learned along the way. I am still transforming on the inside because it doesn’t end and frankly, I don’t want it to.

One thing that I tell myself and people looking for inspiration is… ENJOY THE JOURNEY

We talk about this in THE NURTURE PRINCIPLES because it is so important to staying focused on the big picture. You will have a lot of mini highs and lows and the point is to not beat yourself about it, look for the positives and use that energy to set yourself back on track.

There is something to learn from all your experiences so be open to finding it.

Today, I’ll celebrate with this season’s winners and contestants, former contestants, my old trainers, and many others involved with the show. As I congratulate them I’ll be celebrating my own journey, looking forward at what is next to come in my life. Wherever you are in your quest toward wellness, I am sure you have one or two accomplishments you can celebrate. So do it. Enjoy your journey. Celebrate you!

- Bernie

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Bernie Salazar and Rebecca Scritchfield proudly announce a new beginning. Together, they created The Nurture Principles a one-of-a-kind “edutainment” experience that can help you break down internal barriers to wellness – and make changes that can save your life!

What makes them the experts? Life experiences! (that’s where “nurture” comes from – the nature vs. nurture theory, where nurturists argue people learn behaviors from their environment).

Bernie and Rebecca have had their fair share of ups and downs with health and wellness. At an unhealthy 300 pounds, Bernie’s body-age was years older than his actual birth date. Being chosen as a contestant on NBC’s The Biggest Loser was his lifeline. Losing over 100 pounds on the show, Bernie went through a physical and mental transformation and hasn’t looked back. Rebecca’s health issues are “a family affair” – with most of the women in her family struggling in the high 200′s, smoking, and disengaged with wellness. Although she taught 9 aerobics classes a week, Rebecca weighed nearly 170 pounds, as she ignored the need for “balance and moderation” with her food and alcohol intake herself.

Now, Bernie and Rebecca stay fit and healthy by trying new things (like marathons and triathlons) and choosing nourishing foods - most of the time. The Nurture Principles represent the top mantras that drive their daily wellness decisions.

The duo has “book smarts” too. Becky is a registered dietitian (RD) and ACSM certified health fitness specialist. She has a master’s degree from The Johns Hopkins University. Bernie has a master’s in education and is currently studying to become a personal trainer through American College of Sports Medicine.

About Rebecca

Rebecca Scritchfield, RD is a nutrition and exercise expert specializing in weight management. Plagued with a family history of cancer, diabetes, heart disease, and obesity she realized at a young age that she needed to develop her own healthy behaviors or suffer the consequences. Life came along and she ended up gaining 40 pounds between college and her early career. One day while noshing on a muffin and building a website, she realized she was not where she needed to be physically, mentally, and emotionally. She eventually found her wellness through moving more and putting healthy foods first. Today, she regularly competes in marathons, half marathons, and triathlons. Passionate about the feel-good power of healthy habits, Rebecca now knows her true calling is in helping others reach within to achieve real change. A graduate of The Johns Hopkins University, Rebecca is a practicing dietitian and American College of Sports Medicine certified Health Fitness Specialist.

About Bernie

“Bernie” Bernardo Salazar is a loser! After a decade of eating his way to illness while his brother ran marathons, he decided having a cupcake named after him would not go down as his greatest life accomplishment. He was fortunate enough to be chosen as a contestant for NBC’s “The Biggest Loser”, where he took home the prize for most weight loss at home – in the real world! Bernie shed an amazing 130 pounds. He attributes losing nearly 46% of his body weight to four personal principals: motivation, information, perspiration and most importantly, self-appreciation”. Realizing that his experience on “The Ranch” saved his life, he is now dedicated to sharing his perspectives on wellness with others so  “we can all get healthy together”. Now a marathoner, Bernie stays fit by “playing more” and participating in dozens of races a year. He received a Masters degree in Education from the University of Illinois at Chicago and currently resides in Pleasant Hills, California.

www.nurtureprinciples.com

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