Tuesday, September 3, 2013

Tri-Life/Coaching- The New Season Brings Healthy Changes! By Melissa Li, MS,RD

From Nic: I asked my nutritionist to share something on the blog. She is the founder of Physiolife Studios and has been amazing getting my stomach on the right track which has been amazing as I have struggled with issues since high school.  Melissa is not only a RD and trainer but an amazing triathlete!  She is a 4x Ironman Finisher including a top 10 finish and top 5 finish in Ironman 70.3

Since September is the culmination month for many of us that live in Chicago, i thought this was a perfect post as we transition into fall.  Best of luck to those racing this weekend.. lots of big Midwestern Races and Vegas 70.3!  Cheering for you all!

Tri-Life - The New Season Brings Healthy Changes!  
By Melissa Li, MS,RD

September is here and it is one of my personal favorite months of the year. I enjoy the weather in Chicago, the start of football season, the “back to school” transition, and of course my racing season! But of course there is more to it than that. The ancient wisdom of Traditional Chinese Medicine tells us that each season has its own rhythm and character related to the temperature and weather changes. During the autumn and winter seasons there are many things to look forward to: cooler weather, brilliant shades of yellow and orange leaves, cozy fireplaces and holidays spent with friends and family. But one thing that no one looks forward to is the increase of illness, gaining weight, seasonal depression and just plain old cabin fever. This year, embrace the change and use this time of year as an opportunity to take special care of your body to make sure it has the tools it needs to stay strong and healthy during the colder autumn and winter months. Take the 30-day challenge and try something new everyday for either your mind or your body. You will be amazed at how you feel and will want to carry throughout the winter months. Good luck, have fun and stay healthy and positive through the winter. Here are 30 ideas for you to try or create your own.
  1. Give up all sugar for 1 day, you will be surprised how you feel and will want to do it longer.
  2. Clean out the fridge and the pantry – clean out everything that you have been harboring during the summer and get some fresh food in for you and your kids to enjoy.
  3. Go through your fall and winter clothes and find out what you need to replace and donate old clothes.
  4. All day, try to eat the colors of the rainbow, and no- junk food doesn’t count.
  5. Try a new hairstyle – this is a great way to reinvent yourself for a new season.
  6. Get your school year calendar ready, full of recitals, practices, games, and conferences.
  7. Time to start thinking about canning your vegetables for the winter and saving seeds for next year.
  8. Pick up a book you have been meaning to read, sit on the porch, and enjoy the cool breeze.
  9. Do something that freaks you out- rock climbing, water skiing- anything to take you out of your comfort zone. Learn that it is okay to push yourself.
  10. Go on a dayventure.
  11. Take a new fitness class you have never been to.
  12. Buy some new makeup – try the new fall lines that are out for a fresh new look.
  13. Eat more protein- eggs, fish, chicken, grass-fed beef, etc. Plan your meals and snacks around protein today, not carbohydrates (fruits, grains, starchy veggies, etc)
  14. Experiment in the kitchen with new recipes.
  15. Take the time to take a nap.
  16. Blast some of your favorite songs and have a dance party in your living room.
  17. Develop a schedule that takes the chaos out of your life.
  18. Try aromatherapy.
  19. Take leave of that bad habit you have been meaning to ditch and replace it with a new habit.
  20. Dress up and go out on the town. Is there a theater show you have been meaning to see?
  21. Take a stroll through the neighborhood and enjoy the outdoors.
  22. Laugh – laughter is the best medicine.
  23. Make sure you are getting enough sleep at night.
  24. Spend time with your friends instead of your kid’s friends.
  25. Make a bucket list or revisit yours and pick one thing and commit to it and do it!!
  26. Try a new food 7 days in a row- get your kids involved too, have a new food club!
  27. Make a manageable “To Do” List and pick something on it and cross it off, it feels so good to cross things off.
  28. Sign up for a race or volunteer for one. You will be amazed at how you feel. It can be as simple as walking a mile or doing an Ironman.
  29. Let your kids plan the day from start to finish.
  30. Date night with a spin- put several ideas (try to think of things you would never do or are afraid to do) and put them in a hat and pick one out - that is what you will be doing tonight. 
 



Melissa Bowman Li, MS, RD
Celebrity Nutritionist, Registered Dietitian and Personal Trainer

Melissa Bowman Li is Chicago’s renowned Nutrition & Fitness Expert. She earned her Master's degree in Clinical Nutrition. She is a registered dietitian (RD) of the Academy of Nutrition and Dietetics with a holitstic nutrition background. She is a Certified Level 1 Coach of the USA Triathlon Association, a PhysioSlow™ Certified Trainer and the founder of PhysioLife Studios™.  Melissa focuses on teaching and empowering clients to incorporate healthy behaviors, including proper nutrition, training and recovery into daily life. With over 15 years of experience, Melissa’s talents lie in helping clients gain a deeper understanding of their bodies while achieving a greater balance in energy levels, eating practices and overall well-being. She has helped clients overcome everything from heart disease and obesity to diabetes and depression. Melissa is an accomplished athlete, she is a 4x Ironman Finisher including a top 10 finish and top 5 finish in Ironman 70.3. In addition, she has competed in numerous sprint, Olympic and half-iron distance triathlons, as well as marathons.

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