Coming to understand the need to resolve an issue can be a bit tricky. You may need to rework the dilemma to be resolved with a different approach and subsequently new avenues may open that could get you closer to finding answers. So lets attempt this keeping an open mind to the possibilities.

Dictionary.com lists various meanings for the word resolution. Instead of taking the obvious approach, try this on for size: Resolution as it refers to Optics: the act, process, or capability of distinguishing between two separate but adjacent objects or sources of light or between two nearly equal wavelengths. Now, lets translate that into your desire to lose body fat and get healthier with the beginning of each calendar year. You have to be capable of distinguishing between your current Self and state of understanding and the Self you desire to achieve through resolution which seem to be on equally powerful wavelengths.

It's my experience that you cannot change the Self, you can only come to understand it. You are, in essence, complex so a one stroke approach will only frustrate that which is not understood and being ignored. Pushing yourself into a resolution regimen is bound for failure. This is not because you are unable to achieve health and wellness. I see it as an internal regulating system that slows you down to help you to understand why you are in the position you are in. So resolution can also be thought of as understanding.

Coming to understand why you make the choices you do is extremly helpful. I have been living with myself long enough to know decisions are derived from emotion and then rationalized. In the past few years I have been using a very successful approach called "third thought" to help clients to understand their decision making processes. This allows clients to understand the historical emotions that lead them on their decision making paths in the present.

The easiest way to use "third thought" requires you to be conscious when making a decision about what you are going to eat or drink and whether or not you decide to workout and with how much intensity. Emotions trigger your decisions. What's most critical is that you use "third thought" before acting on these emotions. Your initial response to what the emotin is or where the emotion is coming from is only on the surface and hiding deeper more historical emotions that are in the driver's seat steering your decision making process. Peel back the layers and the years and you may find the roots of that which holds you back.

Habitsforming.com has succefully used "third thought" to solve emotional decision making in hundreds of clients. Contact Habitsforming.com to successfully find understanding with yourself and finally accomplish that which has been a failed attempt at resolution.

Rochelle Gravance
NAFC Master Level Certified
IYCA Conditioning Specialist

I'm sure you can remember this time of year as being a special one from childhood. For me it meant time off from school and getting the chance to play outside on the ranch. It also meant the family would be together more. At the time, I was definitely conscious of the importance of relations though it seems as time begins to pass we often lose sight of those positive and even helpful emotions in exchange for emotions being raised from stress of productivity, self worth, status and accomplishment.

As we approach the final days of the year, I challenge you to challenge yourself and your own conscious thought. The solstice is nearing and bringing with it the shortest day of the year. Traditionally and culturally this may well be the very beginnings of Christmas and where we can begin to realign our thinking to a more helpful status of being.

Wikipedia states the following: "The winter solstice may have been immensely important because communities were not assured to live through the winter, and had to be prepared during the previous nine months. Starvation was common in winter between January to April, also known as the famine months. In temperate climates, the midwinter festival was the last feast celebration, before deep winter began. Most cattle were slaughtered so they would not have to be fed during the winter, so it was nearly the only time of year when a supply of fresh meat was available. The majority of wine and beer made during the year was finally fermented and ready for drinking at this time."

Looking at the realities of the above statement we can begin to see how far we've strayed from the meaning and the essence of this very important season. Winter is often accompanied by harsh weather which means if one is to survive the famine months, rationing and careful planning are in order. It seems off the mark to be using up reserves on anything but the essentials as we often do on this holiday. The symbol of light was meant to welcome the sun to awaken from it's winter slumber and provide much needed light and warmth for the coming planting season. I have to remember this as I see houses adorned with strings of light possibly draining energy resources. Try lighting candles as your way to welcome in the light. For those of you with the ability to burn fallen timber as a large bon fire, do so with the sentiment that you are holding vigil for the return of the sun. Within this process remember to thank the present darkness. It is in darkness that we find rest, revitalization and time for thought and reflection. Placing or harvesting evergreens inside or outside the home was a conscious act that symbolized the continuity of life and the wheel of the year. It seems as if the trade off for this holiday harvesting could be holiday rejuvenation and the planting of seeds in the literal and unconscious sense.

I guess what I'm suggesting is that we become more conscious of why we are here and what may be the most meaningful ways to spend our time and efforts. This consciousness may give us the opportunity to find some sanctuary in the mind and the room to express the essence of our being. This may in turn begin the path of the circular continuity of the Self which I believe to be the beginnings of health and wellness.

I grant you that this may be a deeper path requiring a conscious effort that many have not experienced and yet the limitations and walls subsequently removed can reveal limitless space to realize our own options. Turn off the modern lights, experience and be with your own darkness and then strike the flint and light the candle that represents the Self's torch of truth.

This is my gift to you. Enjoy this season and enrich the meaning by engaging in a relationship with yourself. Within the darkness you shall come to light.

Rochelle Gravance
Habitsforming.com
Habitsforming@yahoo.com

My grandfather used to say, "Better tighten up your belt". He was referring to the conscious act of being conservative in times of financial strain. I grew up with a lot of common sense references just like that one. I use them on a daily basis to help me make decisions.

This may be the first time in the lives of most that we may actually begin to see (reap) what we have sewn. So batten down the hatches, tighten the belt, weather the storm and do what you have to do to survive. Interestingly enough, this depreciation comes to light in a time when our early ancestors were doing this very same thing. Preparing themselves for the long winter ahead meant rationing of food and supplies that they had secured during the three previous seasons.

I will speak more about the meaning of the solstice in my next post. Today I want to make some comparisons to what you can do for your health and well being as they can be related to the economy and the housing market. In other words, how to recession proof your health.

I just finished reading an article about how one can retain value within the home during a time of falling real estate prices. The first tip was to buy a home in a neighborhood of better homes. This simply means to be sure that the neighborhood you choose to buy in has as good or better quality homes than the one you own or are considering for investment. This will help your home to hold it's value. One can compare this to the quality and retention of your health and wellness by looking at the individuals you choose to maintain in your social circle. Quality, health conscious individuals will set an example, maintain consistency and provide social support for their peers when times get rough. Social support is among the top three reasons exercisers and those concerned with their health stay strong and succeed where others may fail.

The next tip is to make sure the home's infrastructure is sound. Plumbing, septic systems, wiring and foundation all play a vital role in value retention. How's your infrastructure? Eating well, exercising, challenging your brain and stress relief all have great influences on how your body will hold up and function as we age.

So what can one do if maintenance has not been a priority? This question brings us to the next tip which is a remodel. Bringing up the value of a home with a remodel can be a tricky thing. Surface remodeling may help a little but to really get the value of your efforts and your dollar to increase, one needs to remodel the most important parts of the home. Remodel the infrastructure first. Take care of the foundation of what holds the home together and makes it functional. Just like the home, the body needs to be remodeled from the ground up. Get all the moving parts in working order. Fruits, veggies, essential fatty acids and clean, lean protein with adequate exercise, social support and stress management will grease the joints, patch the cracks, clean the pipes and insulate the walls.

It's time you know. Avoidance can only keep us from truth and reality for a short time. Maybe only until the foundation gives way. The harshest part of this reality is you never know when it may happen since you really can't see the condition of the vital parts of the foundation.

Get involved and take action. A remodel doesn't happen over night. Changing your lifestyle for the better doesn't either. Small projects everyday is the key to home and self improvement. Exercise and eat well the Habitsforming way.

Rochelle Gravance
Habitsforming.com

For some, it's hard to imagine tossing together some mixed greens and fresh, crisp fruit with your choice of lean protein at any meal this time of year. It seems as if our bodies have heeded the seasonal warning to consume higher calorie foods that will help our systems survive the long, lean winter months. Perhaps much like the grizzly bear, we humans go through a diluted hyperphagia.

If we were still as physically active as the generations before us, we could definitely find merit in this philosophy. We are definitely not, though I am sad to say. So, what to do? Well, I have some suggestions for you to make decisions on calorie consumption slightly more clear.

1. Steam, bake or saute your veggies. You must continue to bring in the nutrients from foods such as vegetables, so don't avoid them just because you think they have to come in salad form. Warm, lightly cooked vegetables are extremely healthy and combined with a tablespoon or two of olive or coconut oil on low heat can help to account for some essentially fatty acids in the diet as well.

2. Don't overdo the potato dishes. We often turn to potatoes in the winter for our vegetable of choice. And often, we consume these at dinner when we are beginning to shut down for the day. This is not advantageous for those of us wanting to maintain or drop some body fat. Potatoes are high in energy which means they are high in carbohydrates. Consuming too much energy or carbohydrates can and will add layers and tighten the waist band.

3. Continue to consume water. We tend to think in patterns which narrow our ability to come up with options. Water does not have to be consumed cold or on ice. In fact, water is most suitable to our system for utilization when it is at least room temperature. Consuming hot water like you would hot tea, will help to bring comfort and security to the psyche which may subside the urge to consume. Once the body feels warm fluid coming in, it relaxes a bit knowing it can get warm if it needs to and the survival mode switch is not inherently triggered.

4. Watch the baked goods. It's fine to indulge here and there as long as here and there happen once or twice a week instead of once or twice a day. I suggest to all my clients to use the free website www.fitday.com to track their daily food intake. Unless you see your caloric intake in black and white, you can only speculate on the numbers. And I have to say, most greatly underestimate the quantity and caloric capacity of foods.

Comments and questions are welcome. I have much more advice to come so keep it here and stay tuned in for more holiday and general eating tips and suggestions to help you thrive in this season of overindulgence.

Yours in health and wellness,
Rochelle Gravance
habitsforming@yahoo.com

PS- The Holiday Meltdown Boot Camp starts next week and is officially closed to only those that responded before the cutoff day. If you did not get in, I will be hosting future boot camps you will not want to miss. Send me an e-mail with your contact information so you can be the first to find out when the next boot camp starts. You can be sure the next one will start sometime in December.

I thought this recent article I wrote for a local paper would be helpful to all you out there looking to minimize the feeding frenzy of the season. Enjoy....


Treating yourself from October's tricks to the New Year's bash can surely cause your scale to moan, not to mention your ego and stitches on the waist line of your favorite jeans that now lay folded neatly in your closet. Since the average individual can accumulate 1-10 pounds of fat in that three month stint, it's not unusual to find yourself pulling out the big, comfy clothes to accommodate the extra space you now take up. I find that it's not just the parties of overindulgence and extra rich foods that should amass the majority of the blame. Maybe we should look at stress and often the eating that accompanies the emotion. This holiday season may prove even more of a challenge and potential for dietary disaster than years past. The state of the economy and election race will surely be the home-made gravy to top off the "season of stress" for those who may remain unconscious until their shocking discovery which is likely to be made on or around January 2, 2009. As I see it, one has two potential options: take action now and make a plan or deal with it later. Since you've probably used the "deal with it later" tactic for the past several years and are now 20 pounds in the black since then, I suggest the first of the two options. And no, you cannot starve yourself for two weeks and buy a gym membership to undo the damage. You've already tried that option too without success, remember? So, what to do next?
Here's your plan: 1.Do not skip meals to make up for the overindulgence of rich foods. This will only cause you to binge on the rich foods. 2. Eat before you go to parties so you won't be as likely to eat as much once there. 3. Watch your liquid calories. Alcohol and sweet drinks will pack on the holiday pounds and cause your liver to stop burning fat while it tries to process the alcohol. 4. Use food as a catalyst to create conversation and relations, not the other way around. Prepare less, eat less and relate more. 5. Once at the gatherings, grab a plate, fill it with some lean protein, lots of veggies and fruits, maybe some nuts and a goody or two and leave the area. Do not remain near the food to converse with someone or you will continue to eat unconsciously. 6. Move your body, that's why you have it. Push ups, squats, pull ups and walking hills briskly will do the trick. You can modify those to fit your abilities. There you go people...put some effort into it. Get conscious about your habits, The holiday feeding frenzy is a great time to do that. No better time to stop being a consumer and start being a participant.

Yours in health.
Rochelle Gravance
Habitsforming.com

Today's the day. It's time for a decision. Action is required and will be taken. Voters will head to the polls, take action and see the results of their actions in a relatively short amount of time. The intelligent voter/participant will have by now researched their options so that they may choose the best plan of action available to them.

To gain global perspective, one can simply look toward our government's policies regarding the election process to aid in personal decision making. If we strip the election process down to the bare bones, what we find are options, research and action. This is how progress is achieved. Now, when it comes to politics and government, progress is obviously a relative term. What you can count on is change.

Change is something all of us can find a bit unnerving at times. It requires our psyches to switch off the auto pilot button and step away from habituated patterns. That takes effort. When effort is required we must also allow for time to be allocated to come to awareness. Allowing for more time can be a make or break commitment for most since time is scarce these days. If time is allotted and awareness is achieved then we are faced with reality and responsibility. Wow! No wonder we would rather remain unconscious. You see, remaining unconscious allows our habituated patterns control over where we are and where we want to be. These same patterns trick us into thinking that we have no control over our lives and this is when we begin to reach for the short end of the stick (see the blog post Going Long).

Granted, it's much easier to complain and blame everyone and everything else for our short comings in life. Though, I am here to suggest the alternative. The reasons for this choice are vast, though I will choose to contemplate what I believe to be the greatest. That is frustration. If we passively choose to do nothing then we are frustrated with where we are. If we choose to come to consciousness about our actions then we may become frustrated with the effort required not to mention being uncomfortable with the change required to make progress.

Being fit and healthy falls into the same parameters. We can either choose to do nothing, negate responsibility and "hope" for the best (see the blog post Hope versus Faith), or we can find options, research those options and immediately take action.

Habitsforming realizes options are important and offers several routes that will get you to your health and fitness destination. From highly concentrated, very personal training programs to high energy group fitness programs, we have options for everyone interested in taking action and making progress. Oh, by the way, did I mention that every program is guaranteed? Habitsforming methods are so successful that we guarantee improvement or your money back. That's it, that's all, nothing less. No gimmicks or pills to take. Just proven techniques that are guaranteed to work or your money back.

Nothing to lose and much to gain. Get started today by contacting Habitsforming.com.

yours guaranteed,
Rochelle Gravance

PS- Don't forget to contact Habitsforming today to enroll in the next 100% money back guaranteed fitness boot camp. Several starting this winter. Don't delay, we will be closing the doors on two of them November 15. Just like election day, there is a deadline. Get moving and make the call now. 206 571 2277.

Being out in the deep woods and countryside brings me endless amounts of joy and peace. My thoughts are rich and fertile and my lungs seem to expand greater gathering cleaner air. My nose helps this process along constantly sucking in deep breaths of all the glorious scents that can be found lingering about the hills and pines. Hunting, fishing, hiking and the like put me in a euphoric state and make me feel light yet rooted and exposed to the bone. Nothing better in my book.

I would assume some of the same emotions can be felt by those in tune with the Self regardless of the environment. I'll bet those that stroll the downtown streets can find joy in marvelously tall buildings, window shopping and the smells and sounds of bustling streets. Definitely not my pony to ride, so to each his own.

Take Alabama, for example. Warm summers, swamps, rivers and dark woods would drive anyone inclined to earthy living outdoors. Catfish noodling has always amazed me. It must take more than just fortitude to stick an arm down the throat of a toothy, forty plus pound, aggressive prehistoric looking fish. I'll pass, but it's sure "good watchin'".

With all the etouffee this and the deep fried that one could easily surmise that the Crimson Tide State is generally unhealthy. Well, that's all about to change come January 1, 2009. The southern state is about to employ measures to encourage state workers to get fit or pay up. In August, the Alabama State Employees' Insurance Board approved a plan to tack on an additional $25 to cover their insurance premiums, if they don't take advantage of free health screenings available to all state employees.
Bravo, 'Bama!

The critics don't see it this way though. They've branded the plan unfair and discriminatory against those with genetic predispositions. This "Fat Tax", mind you, is only imposed on those who refuse to take the free screenings which help to identify health risks associated with obesity.

First, I'll offer to run these critics through a quick nutritional analysis and preworkout warm up. If they can make it through just ten minutes of the warm up and have at least one serving of vegetables in their diet on a daily basis that are not prepared deep fried, then I'll start to listen to their oppositional stance.

Others have argued that this "Fat Tax" amounts to lawful discrimination that infringes on the right of free will. Lets look at free will within this free country. Free to do what? Anything and everything I guess. Frankly, we have experienced freedom to such a degree that we forget about effort and productivity on many levels. So much so, that we have become glutenous and lazy. As I have preached before and will continue to do so, we are breeding a weak human race that is evolving itself on a path to self destruction and elimination.

Having a little "Come to Jesus" meeting with your doc may be just the right kind of "slap in the face" reality for your free will and deteriorating body. I know it's a whole sack of cats easier to stop by Fried Freddy's and pick up a cheap meal instead of going home and preparing something that has more nutritional value than old shoe leather. But, if you want to still have most of your parts in working order by the time you slide into your golden years, it might be time to take note and save yourself $25.00.

After all, you may need that $25.00 to get you to the end of the month if the state of the economy continues to dwindle...just like your health. Get on board the only boat that doesn't seem to be sinking, get yourself checked out with your doc and find the solutions your free will has been ignoring with a Habitsforming program designed with your needs as priority. Find awareness without excuses.

Yours in reality,
Rochelle Gravance

As you may now be well aware of by reading my entries, I grew up in a rural area where you could bet that the sun would always rise in the East and set in the West. Certain daily occurrences could be assumed and were mostly banked on. Life seemed simple and for the most part it was. Most were prudent in planning for future potholes down life's curvy road.

Although, I did notice a strange and mysterious difference in those same individuals when instead of swerving for a pothole in the road, they had to stop and make decisions because the bridge was washed out. Granted, there's a measurable difference between a missing bridge and a small bump in the road. I guess the question is, should we become merely passive and give up the journey just because the path became challenging and something unexpected?

As I see it, two global choices can be made at this juncture. Choice number one will involve using one's intelligence and natural born instincts to surface the ingenuity and fortitude to search out resolution through options. Choice number two involves not much of anything. How does this make sense? Well, we know that some sort of passage needs to be discovered or built. It might not be too difficult to come up with resources if we decide to build some sort of bridge or passage. And instead.....we decide to take the Palin route. You see, just today she conceded to putting the election in God's hands. My guess is she's been roughed up enough by the media and wants to show her allegiance to her chosen faith, maybe to secure more votes, that she's putting the election in God's hands. In short, hoping it works out in her favor. And, often times when we leave it up to hope, we become passive and absent of action.

When it comes to your health, will you pull a Palin......or will you get to work and take action? I can tell you personally, I'm not going to sit around and hope for the best. I'm going to do something, several things in fact, to begin to make tracks in a positive direction. I think it's important to move toward a specific ambition on several different avenues. This way, each gives perspective to the other and more options become available.

Habitsforming takes this approach to a whole new level. With innovative training approaches integrating all aspects of fitness into one session leaving nothing left to chance.....or hope. Habitsforming is now offering to the public, for the first time without prerequisite, the Habitsforming Holiday Meltdown Boot Camp. All ages and fitness levels are welcome to experience freedom of movement, improved body composition and new awareness of the Self. Here's the best part....Habitsforming is so sure that you will feel better upon completion of the boot camp that we will put our money where our mouth is and guarantee it. A 100% money back guarantee. That's it, that's all, nothing else.

Hope for better health or make your play and get moving. IT'S GUARANTEED! Palin only wishes her chances for vice presidency were as easy as a phone call away. Habitsforming just made it easier than ever to get started on your path to health just in time before the holidays add a little more cushion where you don't need it.

Faithfully yours,
Rochelle Gravance

P.S. Look for Habitsforming holiday eating tips in the Vashon Loop's coming issues.

P.P.S We'll have Habitsforming holiday eating tips right here in the coming submissions as well. 206 571 2277 connects you right to the source to get started on your journey to better health.

News from the far North was brought to my attention today. Alaska, the crown jewel of wilderness where apparently if one squints hard enough and holds their mouth just right Russia appears as only a stone's throw away. Senator Ted Stevens of Alaska during his trial stated he is appalled by all the extras that his contractor threw in during the remodel of their cabin. He is now considering calling law enforcement agents to begin an investigation over the contractor stealing his old furniture and replacing it with brand new leather furniture among many other extras he was not aware that he received.

This story pushed my brain sideways and got me to thinking how this may apply to us all everyday. As exciting and adventurous as my life is, every once in a while the universe seems to throw me a sucker punch right in the guts that sets me right on my behind for a moment. Initially, I may be fighting mad and wonder what must I have done to cause such a train wreck that put the brakes on all my plans. I have to go through all the emotions before I finally gather consciousness and begin to look for signs of what I may be missing. It's at this point that I begin to gather valuable information that I can apply to my situation. Information that I was previously unaware of because I wasn't looking for it. I guess one can say that if you only look at what you want to see or expect to see, that's all you'll see.

Gratitude for those universal sucker punches may be hard to muster, though I think one can if given the space and encouragement to do so. How might this apply to you? How about this......you're out of shape, over weight and you've tried it all to reverse the trend without success. I say, you're looking toward the same direction each time at diets and exercise programs with same tired eyes. Maybe looking at things in a new light, with new eyes and a new perspective will bring you gifts you didn't count on.

Why not try increasing flexibility, mobility, balance and coordination through exercise to achieve weight loss goals. Surprised? Wonder how to do that? The Habitsforming method of training establishes core fundamentals within the conditioning programs to establish and maintain these necessary functions as a true measure of a healthy, fit body along with nutritional advise to get the results you're looking for. You must, however, realize that this does not mean sitting on machines and running on a treadmill. No more crunches and long, boring cardio either. It's a concept of moving the body in a dynamic and challenging yet entertaining and fun way. And you won't have to report any of the extra benefits and gifts you will most certainly, unknowingly receive to the government. Committed to giving you more than you expect.

Yours under the rug.
Rochelle Gravance

As a kid, I grew up in a house with two older brothers and an older sister. I was quite a surprise to my parents when the infamous stork pulled up on the old Ford tractor and said, "Here you go mom and dad, you're not quite done yet."

Being over eleven years behind the closest sibling made things a bit tougher as I matured. I felt the need to keep up and prove myself. Take up more space, if you will. We were a hard working family. My dad was gone most of the day driving truck and spearheading the family owned trucking business. My mom and we kids milked cows in the morning before school and after school keeping the dairy business on track and growing. Their was always so much to do. We all kept extremely active.

In the evenings, once all the chores were done, we'd all gather around a large, rectangular, wooden table with benches for the kids to sit on; three on one side, my sister and my mom on the other and my dad heading up the table in his chair. Elbow room was at a premium as we dished our plates, ate heartily and called it a day.

Times are different now. Jobs are keeping people more sedentary, tables seem to be smaller and less time is spent at them. Seemingly more families eat in front of the television to view what the media and society proclaim as reality.

Frankly, the reality is we as a society are taking up more space not because we are trying to prove ourselves, but because we are fatter and are truly taking up more space. We may just be setting ourselves up for a mass die off. One that may be quite appropriate since we are creating a weaker race of humans devoid of movement and proper nutrient intake.

Today, if one desires to be a representative of a healthier race of humans and take up more space with their character and intellect instead of their girth, we must do two things:
1. Move our bodies adequately
2. Take in as many healthy calories as possible.

Yes, you heard me right. Take in as MANY healthy calories as possible. Seems contradictory, doesn't it? I'll be the first to say ABSOLUTELY NOT!

Stay tuned to Habitsforming.com's blog for part #2 of this often misunderstood theory.

In the meantime, GET MOVING! Habitsforming offers 30 minute group sessions that will provide you with all the conditioning your body needs without zapping your schedule of time or your pocket book of cash.

Interestingly yours,
Rochelle Gravance

Things are about to get a little western. A phrase I'd often use to describe the unpredictability of what to expect next. We may have laid down our rifles and seemingly conquered the harshness of the Old West only to create new territory with dangers that we have not encountered before.

Growing up in a rural farming community taught me a few things I still hold on to and reflect on to guide me through a very complicated "system of things" in our world today. It became quite clear that in order to keep a farming/ranching business afloat, one needed to diversify. Business owners that put all their eggs into one basket often found themselves struggling once the market was flooded and prices plummeted.

This holds true for every human being that presses foot to earth in the here and now. Concentrating and putting forth effort in only one area of life allows one to fall short and suffer in the many areas remaining. A form of recession within the being. We can apply this perspective to the very roots of our existence.

We must care for ourselves and not ignore the essentials that not only allows one to survive, but thrive. Diversify the food we eat. Fruits, veggies, essential fats and lean proteins will nourish the body and allow it to thrive. Diversify the exercise we take part in. Strength, conditioning, mobility, flexibility and coordination must all be a part of a well rounded exercise program.

One must place consideration and effort in all aspects of health and well being to reap the benefits of existence. Habitsforming programs take into account all aspects of health and well being. I can preach this method because I practice it. It's now your turn to experience what it feels to be diversified and sound in all aspects of well being.

Habitsforming offers group sessions that are completely diversified and affordable so you have no excuse but to get yourself started. Sign up for a twelve week package that'll have you feeling and looking healthier than ever right on through the new year. No need for useless resolutions come January 2, 2009 when you get started now. Call for details.

Rooted in your health,
Rochelle Gravance

Pun intended. Now what possibly could spur me to write about these guys and what do they have to do with health and fitness? This election seems to be such a great platform to bring emotion to the surface in everyone I come in contact with, and for substantial reason. Individually, we have views and values that seem to connect us with one or the other candidate and to come up against rivalry seems to gouge us at the core and bring the mild and meek to a slobbering, teeth gnashing mess of emotion. I could go on with connection and crossover after the next, but I'm here to bridge the gap with a connection of another kind.

Just like every famous politico in history's pages I see great resemblances with these high headed figures and my clients. You see, each of them are great with making speeches concerning their position and answering for their decision making when questioned. They may not have a leg to stand on, but initially they sure hold their position well.

I've joked with a few urging them to try their hand at politics after their failed attempts to lobby and influence me with regards to how their poor nutritional choices cannot be effecting their program goals. Sometimes, client's will hold fast to these platforms convincing themselves along the way during this process of these false truths. This is when I have to impose supreme authority and crack the gavel.

If this sounds familiar to you, or if you find these statements to be outlandish, I urge you to take a look at what you may be holding on to as truth and question your unconscious behaviors. You will not succeed if you are not truthful with yourself. It's much easier to face the music and put effort into a direction that with be helpful to your cause than to fight a battle that cannot be won.

I also encourage you to remember that each of us has particulars about the Self that seem to be intimidating and overwhelming, therefore we leave them in the shadows and allow them to grow larger without approaching their edges. Much like mushrooms, they become fertilized and flourish in the darkness of denial. These are not shortcomings, rather areas that possibly lack attention. So placing attention on your intentions will produce progress of one kind or the other. And be aware that the progress being made may not be recognized. You may have to open your eyes and realize possibilities of the unfamiliar kind.

And by the way, when I am being lobbied by a client, it's not me they are trying to convince, it's themselves. It's the time and the season to stop beating around the bush and get to it! Create yourself one step at a time with a solid foundation of healthy eating and proper exercise the Habitsforming way. After all, it's safer to stand on a solid foundation than a shaky platform any day.

Truthfully yours,

Rochelle Gravance
Diplomat of Truth to the People

If you read my last blog post you'll remember I wrote about the short and long ends of the stick. If you didn't read the post, then going back and doing so now will only take a couple of minutes and will catch you up to speed. It's about establishing priorities and time allocation for those priorities. So I took my own advice and did just that.

You see, it's easy for me to set aside time to get into the woods this time of year. Fall foliage, crisp morning air and rich adrenaline pouring through expanding veins at the thought of what might be seen or heard with the next step. It's been a part of my life even before my own birth. Yes, the last statement was correct. I was five months along in the womb when I was first introduced to the woods on a September hunting trip in the Sierra Nevada Mountains of California, and it's been a calling of mine ever since.

To all those that may not consider archery hunting their thing, consider the following possibilities and recreate them to fit your lifestyle. I spend my days in the city creating workout programs for my clients and myself to include as much variety as possible enabling the body and mind to be stimulated in appropriate and not so ordinary fashions. This will ultimately help one to reach their goals in a timely and healthy manner.

That said, their are just some things that can't be simulated in a gym or with your regular workouts. Placing a pack on one's back and trekking through the woods on uneven ground stimulates the central nervous system in ways that a gym workout cannot. The sheer beauty of the surroundings and all that lives within it's walls evokes the mind to communicate with the body and spirit that can't be replicated in a room with mirrors, machines and scripted movements.

Everyday stresses and thought patterns mysteriously vacate their residences leaving room for possibilities and newness. This is the pure essence of being. This is a place where revolutions and revelations take form. When was the last time you placed yourself in such a rich environment?

Take the time to get out of the ordinary and into the extraordinary. Find that place that summons the extraordinary inside you. Spend some time there and see what may be provoked within you. It may very well change your life. First step in this process is create the time. It already exists, now it's up to you to make it a priority. After all, time is given to us free of charge. We just don't know how much we have. So take advantage and fill the moments with that which feeds you richly.

The faster we go in this fast paced world, the further away we get from what is true and essential. Set aside some time to slow down your being and relish in that which truly calls to you. That's the truth and the essence of the Habitsforming lifestyle.

Speaking adventurously,

Rochelle Gravance

You ever heard of the saying, "I got the short end of the stick"? I've heard it all my life, it seems. Just today though, I was training a client that happened to use that reference. I then thought about how it applied to this client's situation through this client's eyes. Basically, the client felt out of control if not always in complete control. Unable to juggle stress coming in several different directions if each of these directional stresses weren't micromanaged. Feeling overwhelmed and overworked while others seemed to be having more leisure time and doing less work. Therefore, receiving the short of the stick.

I'll address micromanagement and Type A personalities at a later date. After all, I feel quite qualified, being a Type A myself. What I want to address here is the correct usage of the statement so that a clear picture and possible understanding can be reached. Does one truly "get" the short end of the stick? All things considered, I think a more appropriate statement would be, "I took the short end of the stick".

Would this client be as apt to feel cheated and overworked if when planning out one's day a block of leisure time was alloted? Fill in that leisure time with anything appropriate and necessary. I submit that in fact this client would feel less stress, less cheated and accomplish more by taking the essential breaks necessary to rejuvenate.

I can tell you first hand that I am over worked and under payed without question, as most of us are. I expend a great portion of energy working with my clients and sifting through research to educate myself and pass that information along to my clients to further their success. I do however, allocate time to eat well and exercise. Recently, I've allowed for a bit more "down time" which I've filled with brainstorming walks. These walks have allowed me to sort through my thoughts and talk them through with my partner while getting away from that which takes up most of my time and provides the largest mental drain.

These walks not only get me away and help me to change gears, but they also give me more energy to go back to my work with more perspective and more juice in my tank. And no one handed me this time, I took it. I took the time for me. So next time you feel someone handed you "the short end of the stick", remember it's you that most likely reached out and grabbed it.

For more details on how to grab the "other end of the stick", pull your passive hands out of your pockets and type in Habitsforming.com on your keyboard regularly to find out how to more frequently reach for the "long end".

Until next time...Look long!

Rochelle Gravance

I'm always looking out for the latest research when it regards nutrition and physiology. I think history, science and common sense can get anyone a long way in this life. That being said, I'm currently involved in two large study courses covering the proper nutrition and exercise patterns most advantageous for children, adolescents and pre-adolescents. The interesting common thread is that no matter the age of the child, or the adult in this case, the body is required to move to remain in a healthy state.

In addition to these courses, I'm forever researching the internet for new findings in medical research. Just today I read an article on MSN which the author reviewed the latest research on the anti aging diet. The article stated the obvious which is more fruits, vegetables and essential fatty acids and less saturated fat. This, we all know to be true. However, further research has indicated a direct correlation to life longevity and a calorie restricted diet.

Now, we know calorie restriction means eating fewer calories than the body's energy output creating a deficit in available calories forcing the body to use stored calories (body fat) as the alternate energy source. The benefits of the Calorie Restriction diet seem to be a reduction in the wear and tear caused by the effects of unstable oxygen molecules which seem to be present more often when more calories are taken in than needed. In researching the Calorie Restriction (CR) diet, I have found research stating the negative effects of reducing calories purely through a reduction in calorie intake to be worth noting. Catabolism (losing muscle mass) is among the most outstanding effects.

So, how can we reap the benefits of the (CR) diet while reducing the negative symptoms? I submit that we move the body more which will naturally cause a caloric deficit. I am all for keeping things natural. Moving the body as it was intended to do and eating the proper kinds and amounts of fuel seem to be historically, scientifically and sensibly the most advantageous and healthy approach to life fulfillment and longevity. Interestingly, this is also the structural integrity of the Habitsforming approach.

Stay up to date and healthy by getting involved with any of Habitsforming's progressive programs.

Keeping you up to date,
Rochelle Gravance

The grand spectacle of athletic performance has now come to a close. Those that took the opportunity to witness this event which comes to us every four years saw the best of the best athletes the world had to offer as a representation of their country. The accumulated hours of training time that goes into the preparation for such an event consumes the life of each of these athletes. Eat, sleep and train. Get up and do it again tomorrow.
I was able to watch some of the performances and before long I came to an unsettling realization. Many of the athletes representing the U.S. had a less than desirable physique. Compared to other countries, athletes from the U.S. in particular events were carrying much more body fat than their counterparts.
I have always been a big follower of the Olympic Games and I have never seen this phenomenon as pronounced and noticeable as in these games. Could this be a direct correlation of the health of our entire country? It is my view point that indeed it is. If the best of the best athletes from the U.S. are carrying a higher body fat ratio than those athletes from around the world and we average Joe's are accepting of this, then either we are ignorant to this fact or accepting of it.
Where are the role models? One needs to be inspired to put forth effort when effort is required. Not to say that these Olympic athletes did not put forth effort, clearly they must to even qualify. Though I challenge the possibility that certain athletes from the U.S. contingent were in the best shape possible.
I'm about to cross a line into clear criticism here. That being said, arguably the greatest athlete of these Olympic Games showcased his diet for the entire nation to potentially mimic and I am here to say that I would not recommend his feeding cycle to any of my clients. Yes, it's obvious he maintains an incredible physique. Yes, he needs to take in massive amounts of calories and yes, it no doubt worked for him. My challenge is simply this, the nutritional value of his diet scraped the bottom of the barrel in my opinion.
A body can only sustain neglect such as this for a period of time before it shows signs of deprivation. Needed in a diet are many more fruits and vegetables and a whole lot less processed foods. Energy drinks? The body doesn't need them when appropriate calories, exercise and rest are prescribed.

So, take this advice as the real deal. Consume fruits, vegetables, lean proteins and essential fatty acids as part of your everyday, "real life", training regimen. Drink plenty of water and limit your exposure to artificial and processed this and thats. Move your body regularly and do whatever it takes to positively relieve your body and being of unnecessary stress. Don't forget to look toward Habitsforming to get you started on "real life" training.
Critically yours, Rochelle Gravance

Who has the time? It takes too much time. I don't have enough time. I need more time! Common feedback I hear when asking clients to bring in their completed nutrition log or the answer I get when asking how their interval training session went that they were supposed to complete on their own yesterday. I usually only hear it once or twice because they know the lecture they're about to get for the next 45 minutes about priorities. They know I'll ask them to remind me what their goals are. Then they also know I'll ask them how they expect to reach those goals without taking the steps necessary to get there. Following that, they'll hear about how they're prolonging a process that can be completed in a fairly short amount of time, and instead they'd rather drag they're habituated self through the mud and relish in the "I told you so's" just one more time.
Wait, wait, wait, WAIT!!! C'mon now. Don't click to another page yet. I didn't say it would be easy and I didn't say it is impossible. The process I engage my clients in when in the depths of their struggles is something out of the ordinary and fairly regimented with enough space to grow and manifest. You see, you have to give up completely and surrender everything you think you know in order for the manifestation to take place. What you think you know will often sabotage your efforts and close you down to the possibilities.
And so the re-education of the importance of life begins. What's more important than your health and well being? These are the foundations for anything and everything...and I mean EVERYTHING...in your existence. If the foundation is poor, the rest of the structure will crumble.
Want to know why disease and illness catches up to us without us knowing we're actually in the process of damaging our foundation little by little on a daily basis? It's because you can't see it happening! All the sabotage is taking place behind closed doors! You can't see your organs struggling and becoming toxic and diseased. You can't see your cells dying off. You can't see your intestines struggling to find nutrients in the crap you eat. You can't hear your bones, joints, muscles and connective tissue screaming at you to get off your ass and move as the body was made to do. It just happens one day. Takes a while to reach the surface and when it does, oh boy the shock it creates.
So, what do you do? I like to think about the body, it's psyche and the energetic being housed inside it as a structure needing constant care and maintenance. Think of it like this, if you don't get your vehicle regularly serviced and on a maintenance schedule you probably aren't doing it for your structural self either. Prioritizing time for the "personal project" is a must.

TIME HAS COME TODAY

Where to start? Block out small sections of time in the morning, the afternoon and evening. Fifteen minutes here, thirty minutes there. When I say block out time, I mean it. Write it in your schedule, day planner, palm pilot, whatever...just do it. Now begin to fill those time slots with exercise allotments and time for meal preparations. Stops at the grocery store are essential and don't forget to ask the kid inside you what they'd like to do every once in a while. You'd be surprised to find how much positive reinforcement you'll give yourself just by asking yourself what you need today. And if it's the kid inside who says he/she wants to go play...then go play! It's a priority!
So, get yourself on a maintenance schedule and prioritize time slots in the day to get to that maintenance. Just that one simple step of blocking out time for yourself will get you started and well on your way to a healthier existence. Don't forget to include Habitsforming group training sessions as part of your daily, healthier existence time allotment.
Until next time.... Rochelle Gravance

I recently read an article by a fitness entrepreneur that suggested as a fitness professional I needed to focus my business on selling "Hope" to my clients. Now, that may seem all well and good, and in some respects that statement can be considered tolerable. If you are one of the many that find the word "hope" being unconsciously used after reading this blog, then you may find it necessary and helpful to read my previous blog "Hope vs Faith". That particular piece will help set the stage for this follow up blog entry.

I'm not in the "Hope" selling business. What I will SELL you may cost your habituated identity more upfront AND will GIVE you more return on investment in the long run. Confused yet? Interested maybe? Well, I sell something that holds it's value much longer. TRUTH.

I have found that quality purchases seem to be a better investment than buying the same or similar product over again to replace the first. Quantity vs Quality. Seems to me when buying a lesser product, many times it ends up needing to be replaced which can cost one more money, time etc. Their's something to be said about learning through your experiences. Their's also something to be said about learning from your experiences.

So, here it is...buy into it or keep buying your time. Oh, that's right, you don't have much of that either. You've been trying everything under the sun to come to some understanding of yourself and why you haven't achieved your fitness goals. It seems to be working for everyone else, just not you. Well my friend, let me reassure you that you are not an anomaly. You just need to be told the TRUTH.

TRUTH is, it isn't easy. It takes work. It takes effort. It takes responsibility. It takes honesty. You probably already know all of these things. If you are a client of mine I know you do because I remind you on a daily basis. And, maybe all you need is a friendly, little reminder such as this one. Glad to be of service. If you didn't know, then let me be the first to let you in on this universal secret.

Not too many things happen to fall into the laps of those that remain passive. I have been roughed up by this reality all too many times myself. It's been my experience that action allows mysterious intervention. In other words, taking action not only produces an effect but also produces the unexpected. Putting in the effort will get you a result and more importantly bring you to new awareness. Awareness that can be harnessed as renewable energy later. I guess you could call it the Green Effort.

Keep putting in the effort and don't forget to stay conscious to the possibilities of positive change that are offering themselves up to you in the process. If you don't know which way to turn then let me be your guide and get you on your way to creating the space for all the possibilities. The Habitsforming plan of action is not conventional AND it works. If you're not afraid to be sold the TRUTH and finally find a plan that works for you, then you have found your starting gate.

Initiate the action and get yourself enrolled where TRUTH always prevails at Habitsforming.com.

TRUTH-fully yours,

Rochelle Gravance

It's my great fortune that I have the opportunity to meet with a variety of individuals who are my clients each day. Whether they realize it or not, these very people present me with questions and psychological challenges that entice me to ponder in greater depth a whole myriad of situations and potential road blocks that the vast majority of us face regularly. What I like to call the Hope versus Faith controversy is one of these.

I grew up in a small, rural community where family and good 'ol earthy living seemed to be the foundation upon which we built our lives. Farming, ranching and the like provided the way of living for most of the area towns and congregations. Speaking of congregations, there were many. I would say that most in these communities attended one or the other religion based churches of their choice.

Now, I am not here to criticize or bash, I am merely a philosopher of perception. So, that being said I will continue by saying that I have heard the words "hope" and "faith" interchanged to great extent. As I matured, I began to find difficulty with this blending of terms and the emotions attached to each. To this day, I hear many of my friends and family continue to use the word "hope" in a way that I believe restrains them from taking action and making advancements. My clients are no different.

To clear the air momentarily, I don't believe religion is the sole influence of this perception. I can say that in my early years it definitely had a tremendous influence. Secondly, I'm not saying that we should lose the usage of the word hope and therefor the emotions tied to it entirely. I will say that in my experience it is imperative that we clarify what we set our habituated identity up for.

My definitions for the "hope" versus "faith" controversy: Hope: to passively desire a particular outcome without taking personal responsibility and action. Faith: to take action(s) to produce the stimulus required to generate the intended result while continuing to commit your spirit to the possibilities of your Higher Power. The condensed version: to hope is to remain passive and to have faith requires taking personal investment through positive actions.

Is that too much to handle? Did I create some egocentric backlash and upheaval? Then I have successfully done my job and got your attention. P.C. I am not. So, take a deep breath and try to engage in the mystery momentarily.

If you are my client and reading this, then you well know my constant encouragements to think around situations instead of through them. If you are not my client, then pay attention. You have much to learn and ponder right now. If you think you're going to "hope" your way through an exercise program to reach your particular goals and potential...think again. Ever heard of the term plateau? Well, if you're at one or experienced one you should think about whether or not you were doing all you could to better your situation or were you just hoping your way into a self sabotaging loop that stunted your objectives.

Yes, this too is something I struggle with, AND I won't let it get the best of me. So what's the remedy? There's only one as far as I can tell. Keep putting yourself out there. Find the motives in the "other" realms of possible achievement and "not so ordinary" hiding places of positive reinforcement. More than one way to skin a cat, right?

Look toward personal bests within your exercise sessions. Involve yourself in new, unstructured physical activities. Grow a garden or buy from a weekly produce vendor instead of shopping at the big chain grocer. Eat for sustenance instead of pleasure. Find a workout partner that's in better shape than you. Play with and like your kids for a few hours each week and see what you may find out about yourself. And, above all, don't be afraid to fall. More on that in a future correspondence.

You see, when you limit your brain to exposure through fear or lack of experience, you limit your chances of becoming and growing into the "real you". Challenge your body by challenging your mind. You may be surprised and excited to find the potential and possibilities. Don't hope for a better body, implement action and congratulate yourself on each and every minor achievement and reference gained in the process.

If you are still reading this article and were or are upset with my philosophies and concepts, congratulations. You have just allowed yourself exposure to possible new stimulus that may have an effect on you at some point....maybe even during your next workout. Even if you disagree completely, the next time you workout remember what I said here in this post or reread just before you engage yourself in physical activity. I have "faith" the emotions that are stirring inside you might just bring a little more intensity and possibly even new awareness into your workout.

How does one attempt fat loss? With so much information on various workout techniques, low carb diets and quick fix diet pills it's no wonder you are so confused. Maybe you've even tried a few different avenues to try to drop a few pounds and it was a bust. I see many individuals that will start a program see some initial results and then give up the ghost right in the middle of the program because they didn't think effort should be involved. Well let me be the first to inform you that physical and mental stamina will be required to effectively lose body fat the healthy way. Surprised? Maybe some of you are and others...not so much. Once the habitual self comes to the unhappy conclusion that effort is to be involved, then fat loss becomes a whole lot easier. You see, staying in denial by allowing the habitual self to feel "it should not be so hard" only keeps you stagnant with your feet stuck deep in the mud of self sabotaging torture. Fat loss takes effort and sacrifice for a short, given period of time so that one can create a lifetime of satisfaction and well being. Through this period of self awareness, you'll become educated on how to maintain your health and body composition to ensure that you won't have to repeat this process. Habitsforming teaches you the quickest way to reach your personal body composition goals while allowing you to see and feel, maybe for the first time, all the emotions and habits that have perpetuated your current condition. Come on, you have group support here. We're all in the same boat collectively. Pick up an oar and paddle your way to new awareness with a new body in the process. So what if you have to give up pizza, beer and ice cream for 90 days. Big deal. You've been beating yourself up about needing to lose some weight far longer than 90 days. Call today and sign up for Habitsforming group HIIT training and get rid of that gut already.

Again welcome to Habitsforming.com. You have found the place to discover your potential in regards to fitness, body awareness and the psychological connection to your success. The site is ever changing so please keep checking back to see all the new information that will be available to you to help you with your quest to reach your desired well being. I am currently writing a piece that will interest all of you on the positive effects of interval training and why this is my proven method of choice to help individuals attain their desired body composition and maintain those effects in the shortest, most effective way possible.

Habitsforming offers group sessions that incorporate interval and strength training in one 30 minute session. One can obviously see the time saving advantage. What one cannot see and must experience is the effectiveness of the workout. I have used this proven technique to assist many clients who are trying to achieve better health, increase fat loss, increase endurance and strength and stick to a program that works. Contact us if you are interested in group or individual sessions and to find out more information. Until next time... Rochelle Gravance

Habitsforming is pleased to welcome you to the newly reconstructed site. You will find in depth information on the site and via weekly blog entries that is educational, inspirational and helpful to you on your quest to build a functional foundation for a healthy lifestyle. Each page of the site offers information on the many opportunities that are available to you, the client. Starting with the psychological connections to your physical body with regards to allowing yourself to reach your goals of well being and fitness, to the very streamlined 30 minute high intensity interval training sessions offered to those with time restrictions. You will also find nutrition consultations for individuals looking to improve eating habits to maximize their health and well being. Private sessions covering exercise, nutrition and the psychology within those dynamics to assist the client in reaching personal goals that have eluded them thus far are also available. If you are looking to achieve an understanding with your body, how you can nutritionally support the demands placed upon it, unravel the self imposed psychological barriers that have prevented you from seeing results or sticking to a program or just want a rockin' workout that gets results, then you have come to the right place my friend. Stay tuned for the latest goings on here at Habitsforming.com.

Rochelle Gravance

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