Habits

How to stop that runaway train in your mind

The world has been a little crazy lately, right?

It has been difficult for me to focus my attention. I want to help everyone, all at the same time.

I know though, that when my mind is spinning, it is a sign that I need to come back to myself and refocus my energy and thoughts. 

I find that I tend to spin out in worry thoughts and think about the worst case scenarios of the future: Will my loved ones be safe? Will they stay healthy? What can I do to support them? What will the economy do? Will my patients be safe and stay healthy? Will I have to do inpatient medicine (a skill that I haven’t done in years)? 

I’m sure you have your own thoughts swirling around too. 

So how can we get back to focusing and be productive?

 First, I allow myself grace. For real. I stop and just breathe and re-center.

Then, I shift my focus on being aware and curious about my thoughts. I treat myself like I do others – I give myself love, caring and support.

I also practice suspending judgement, I don’t criticize or blame as my thoughts are snowballing on themselves. I step back and watch. And continue to be curious.

Last, if nothing else is working (cuz, some days, none of the above is helpful for me), I look at the thoughts as they tumble by (it helps me to think about thoughts like clouds moving across the sky or like water moving down a river) and pick out the ones that are bothering me most. 

If you’re thinking that this sounds too hard or to weird – it’s totally okay. It took me time to learn how to do this. It takes practice. It is not a difficult skill but it does take some practice and the ability to try. All we’re doing is refocusing our brain and its swirling thoughts. If nothing else is working for you, it’s worth a try.

Next I write those thoughts down and then look at them with my “adult” brain. You have one too – it comes pre-installed with your primitive brain portion, which is the part that is freaking out on you right now. I promise, the adult brain is up there somewhere too. May have cobwebs, but it is there.  

Writing down the thoughts is key. It is super easy to say “nah, I’ve got this, I can look at my thoughts and see them, I don’t need to write them down”. I promise, you do need to write them down. It changes the way your brain processes them. 

Next I make a conscious choice – is this though helpful? Is it serving me in a productive way? If so, I can choose to keep it. 

If not, I can choose to adjust it so it benefits me or choose to throw it out and not believe it at all. Just like that. Decide which thoughts are useful and which ones are causing you suffering and choose to stop thinking them.

Start here. It is this simple to start getting back to you. 

If you’re interested in working on this further, join my Stop Being Stuck program now. This program gives you that extra support, community, and insight that you are looking for.

Especially if stress has you overeating, drinking too much, or otherwise not coping in a healthy way.

Let’s stay in touch.

Are you taking care of you?

How are you taking care of yourself? Do you feel that you are worth taking care of?

What actions are you proud of this week? Who do you want to be in the future? Who you are now or do you want to be someone different?

What can you do NOW to start moving in a direction? Take your control back.

Hiking is self-care in our household

Here are some suggestions:

  • Allow your emotions to pass through, manage your brain.
  • Eat healthy.
  • Clean, organize, be creative.
  • Spend time learning what it is you truly want in your life.

If we all step up and become who we want to be, this world will be a better place. This world deserves the best of you.

Go out there and create it.

Xoxo,

Liz

Let’s stay in touch.

Worthy of your Attention

I have been guilty of not feeling worthy of taking up space.

I know intellectually that this is not true. But when I am not doing or being or proving my worth, this is how I feel.


It is not a great feeling.

I’m learning to be ok with existing. Just existing. I am worthy because I exist.

Did you know that you are worthy? Simply because you exist. A lie about your worthiness may be influencing how you live. How you show up. How you respect yourself. How you treat yourself and others.

Do you believe that you are worthy? That other people are worthy? We all are.


Also,
Don’t mistake worth for responsibility. We are all 100% responsible for our actions, or feelings, our thoughts.
We are also all 100% worthy of taking up space.

Are you ready to accept your worthiness and grow? Start today. See what happens.

I want to hear from you – like and comment below. When do you feel you are most worthy?

Xoxo,

Liz

Let’s stay in touch.

Why our stress monster wants us to EAT

You may think you’re the only one out there overeating due to this unprecedented time of stress. You may find yourself face down in a pizza or a vat of ice cream. I hear you, I have been you. 

You may not remember how you got there, or maybe you very intentionally chose to cope with your anxiety, your stress, your brain absolutely freaking out about the state of the world by diving head first into a bag of Doritos or an entire box of girl scout cookies.

Okay, take a deep breath. Now let it out. 

It is okay. What has happened, is done. It is now in the past. 

Using food to cope with stress is a very common reaction. It is something almost all of us have done at one time or another.

 Eating is one of the most convenient ways to self-soothe that exists. 

Does that make it healthy? No. Does it make you hopeless? Definitely not. 

It does increase your risk of health problems later on, even if all that COVID-19 gives you is a cough and some immunity as it passes through your area. As an aside, this doesn’t mean it is okay to go out and frolic around… social distancing and staying home are being recommended to protect EVERYONE – we’re all in this together, please do your part. 

Obesity and eating unhealthy foods regularly is associated with a multitude of chronic diseases including diabetes, osteoarthritis, and heart disease.

Then why the heck do we turn to food in times of stress? 

Eating does a few things in the moment of stress:

  1. It gives you a hit of dopamine (that feel-good chemical that makes your brain chill out, even if only for a few minutes)
  2. It distracts you from whatever uncomfortable emotion you’re facing (in this case stress, worry, fear, etc) and soothes you temporarily 
  3. It makes you feel like you have control over SOMETHING… as that something goes in your mouth. We can always choose to eat or not eat
  4. It gives your body something to do to avoid your mind and those swirling thoughts creating your stress

Okay, so now that we’ve identified a few points about using food to cope, let’s touch on some science.

Remember our primitive brain, that part of the brain that’s ready for fight or flight at any given moment? Its big signal to turn ON and be ready is cortisol, otherwise known as “the stress hormone”. This is secreted by your adrenal glands. It is up-regulated (more is pumped out into your system) during times of stress… to get your body ready to RUN AWAY and AVOID DEATH.

This is useful if you are in imminent danger.

But not so much if you are constantly on high alert and producing increased levels of cortisol on a regular basis. This causes your body to run down, which decreases your immune system defenses. Which, as you may have guessed, can lead to you feeling poopy and tired, and getting sick more frequently.

Cortisol also slightly increases your metabolism and sends signals to other parts of your body to increase your appetite. So in a direct way, acute stress first decreases (cuz you aren’t going to want to digest when running from that tiger, cave girl), then it will increase your hunger signals. And of course it doesn’t focus your brain on all the healthy stuff – heck no. It wants you to get the most bang for your caloric buck so-to-speak.

So it leads you toward the cookies and away from the carrots. Pretty crazy right? Our bodies are pretty amazing when you step back and think about it.

The thing to remember is that while all of this is going on internally – your brain will be pushing you toward the easy fix. 


So are you doomed then to eat with any type of stress? No. 

This may be an easy, unconscious way to self-soothe and relax in the moment, but you always have a choice of what you are nourishing your body with. Especially when it comes to food. 

Our brains like to give us all kinds of excuses in the moment of why that gas station hot dog and soda are the best things for us, but most of us can agree that our rational brain knows better, even as it indulges in the feast of donuts, candy, and a frappuccino.

So, what’s a girl to do when COVID-19 is knocking on the door? 
Put down the ice cream and back away. 

Now is a great time to start practicing better habits. You don’t have to be perfect 100% of the time. 

Make a game plan for next time you know you’re going to feel some stress… and have a plan in place. When you find yourself halfway through a bag of chips, enact that plan (or better still, catch yourself before you autopilot into the pantry or the fridge. Stop, reconnect with your brain and body at that moment).

Breathe. Journal. Go for a walk. Reconnect and allow yourself to feel the stress, to describe how the stress feels in your body. Make a list of all the things you can choose to do instead of eating in that moment of stress.

 And move forward and eat what you planned for your next meal. Eat earlier if you find that you are physically hungry. Then continue to focus forward. The only time to look to your past is to learn from it.

Be kind if you don’t catch yourself early or if you only stop eating your stress-food at the end of the moment.

Each time you practice a new habit, it becomes easier.

You are worth treating yourself well and your body with respect. I hope that by understanding a little bit more about why we eat when stressed, you can decide to move forward in healthier ways during this challenging time in our world. 

I encourage you to try these techniques and then let me know how they are working for you. You can do this. Choose to thrive.

Have a great week,

Liz

Let’s stay in touch.

Feelings are contagious – which ones are you catching?

Feelings can be contagious.

Hope we can be contagious, even more so than fear. Joy can be contagious, laughter can be contagious

You have the power to choose how you respond to the circumstances in your life, this is especially important right now

How are you showing up for yourself? How are you showing up for the people you love? How are you showing up for our global society?

I am choosing to show up for you daily with courage, hope, love, and kindness.

Let’s spread these feelings around and pass them on.

Let your perseverance be contagious.

Let your laughter be contagious. Be brave. Be courageous. Be authentic, be honest, and be you.

Please know that you are not alone, we will all get through this, together

I am here if you need me, and even if you don’t, I am still here. ️

Xoxo,

Liz

Let’s stay in touch.

Winning or Learning – which are you doing?

I’ve been afraid to fail in the past. It’s held me back from trying. And by not trying, I’ve been failing. Anytime I want something, I always have that internal fight with my brain. As I’ve grown and developed emotional maturity, I’ve learned to anticipate that resistance and move forward anyway.

When we don’t try, we fail ahead of time. When we make excuses and don’t try, we fail. When we constantly talk about moving forward but allow ourselves to stay “stuck” or pretend that we’re taking action when internally we know we’re just going through the motions, we’re also failing. We’re failing ourselves.

When we try something new or we think we have figured out the “how” in doing something and try it, sometimes we don’t succeed in our goal. We learn that that approach, that action didn’t quite work.

I tried at least 10 different diets over the years. I learned a lot of ways to lose weight that didn’t work. I kept trying. I didn’t give up. And when I learned the way that did work for me, I succeeded.

What if I had given up after 1, 2, or 5 tries? What if I just accepted the belief that I was overweight and I was doomed to be that weight or heavier forever?

If I had given up coaching when my prior company was on hiatus, I wouldn’t have learned that I could start my own business. I wouldn’t have learned ALL the very interesting (and yes, sometimes tedious) tech stuff that I need for my business. I wouldn’t have met the amazing people that I have been meeting. I wouldn’t know anything about blogging or marketing or business at all! I’ve always been a leader, but as an employee.

Do I know everything I need to know? Hell no. Just like with weight loss, I’m learning as I go. I have goals for my business. Very lofty goals. I’m still taking massive action daily to get myself to and past those first few goals.

Does it scare me? Yup.

Do I doubt myself sometimes? Yup. Do other people doubt me? Of course.

Am I winning? I’d say not yet. But I know I’m learning because I’m taking action. And I’m failing. Massively. Every dang day. It gets frustrating. It feels lonely.

I know that we all have these feelings (whether we admit them or not). We’re all human. We all bleed the same. We all feel the same ways. We all think in similar patterns. Half of our lives are not happy or positive. And that’s okay.

Do you let that stop you? Do you fail ahead of time? Or do you get up every day and take action toward the life you want? Toward the body you want? Toward the goals that create joy in your life?

Do I know everything about running a business and losing weight? Nope, not yet, but I’m taking massive action every. damn. day. to be the best version of me so I can meet you where you are to help you.

Do I know enough? Heck yeah! Can I help you lose weight and learn to love your body and your life? Without any doubt. I’m winning at learning and I’m looking forward to helping you.

Click here to start today.

Let’s stay in touch.

Excuses, excuses

We all know what excuses are and what they look like.

So why do we let them stand in our way?

We can use them to hide, avoid, or procrastinate.

When we are feeling fear, doubt, overwhelm, or discomfort, an excuse can let us off the hook. It can help us hide.

An excuse is still a choice.

I love the saying “whatever you’re not changing, you’re choosing”.

It is so true. For everything.

You can complain about your life, how everyone else’s life looks better, easier, safer, happier. Social media exacerbates this and makes it appear that everyone else is a baller and living “the” life.

Did you know that’s not true? Like really know it?

Everybody has good and bad days, good and bad thoughts. It’s what we make them mean and how we accept or refute them that makes us unique.

No one else can live our life. No one else can make our choices. We’re making them. Whether it’s something we choose or something we don’t. Either way we’re choosing.

When you choose to make an excuse, you’re shortchanging yourself. Your opportunity. Your chance.

What are you making excuses about today? And what do you REALLY want?

Go out there and go for it.

Let’s stay in touch.

Cravings, and Urges, and Desires, oh my!

My urges ALWAYS are for sweets

Everyone has desires, and when those desires are overwhelming, especially around food, we call them urges.

It’s easy to stop doing something (over eating, drinking, smoking, etc).

However, dealing with the urge or the craving to restart or continue the prior behavior is what is truly uncomfortable.

Your thoughts create emotions which create urges, which DEMAND your attention.

You can resist an urge, which requires willpower and causes mental stress.

You can give in to an urge, which causes a feedback loop in your brain that makes it stronger each time you experience it (just like a child who throws a fit to get their way).

OR, you can have a game plan and prepare and DEAL with the urge, accept it, expect it, and lean into it… and it will get easier and eventually resolve and not come back.

Learning how to allow and move through an urge or a craving is one of the keys to changing habits permanently – and if this interests you – I’m here for you! I teach all about it in my program. You can sign up and start today!

Otherwise, you can start today practicing on your own. So, when you find yourself wanting a snack while watching TV… acknowledge it, sit with it, firmly tell it that it’s okay and you aren’t going to be indulging in it and allowing it to be there and then fade without acting on it.

It gets easier with practice.


I’d love to know – when do you find it most difficult to deny an urge?!

Let’s stay in touch.

How can I start today?

When you want to change your habits, it can be overwhelming.

Those of us who have tried multiple diets, exercise programs, small vs large changes in our lifestyle… we get it.

We’ve been there. We know what you’re thinking and what you’re going through.


There will never be a “perfect” time to start.

Perfection is an illusion, and it’s also a method of procrastination that SOUNDS noble. But, basically, it’s an excuse.

Meet yourself where you are today
.

Start today finding things you LIKE about your body and your life. Find things you’re doing well already. Write them down!!

Then keep doing them consistently… then add other small things, that may seem silly or inconsequential or “not enough” at first… write them down, commit to them, practice them… then slowly keep adding.

Before you know it, the time has passed, you pick your head up… and you’ve achieved your goals.

Let me help you, it would be my honor. I can teach you how to become the best version of yourself. Click here to start thriving today.

Let’s stay in touch.

Commitment

Commitment is “the state or quality of being dedicated to a cause, activity, etc” according to the dictionary.

We all have our own interpretation of what commitment means, what it looks like, what actions we take that prove we are committed to something.

Commitment to me is taking action to move forward toward a goal or outcome.

I remember being afraid or doubtful about my capacity to achieve something.

One example for me is that I remember debating whether I could walk into a new gym, sign up, and complete a workout when I was out of shape and awkward.

You may scoff at this example, but, being an introvert, the fear of new places and people held me back for years.

It’s taken coaching, practice, and courage to become who I am today.

I made a commitment to being healthy that helped me overcome my excuses to stay where I was because it was familiar and comfortable.

 A lot of people talk about wanting something or wanting to achieve a goal or outcome. They debate whether one path or another would be good, they even express their dreams verbally, but then they remain stuck in place. They can picture where they want to be, but, for reasons only known to them, they don’t ever act to achieve this desired outcome.

I hate to break it to you, friends, but talk is cheap. You can talk about something all day long, but, in the end, if you’re not taking action toward your goal, I call bs. You don’t really want it.

That’s where commitment comes in.

When you are truly committed to a goal and bringing it to life – you can plan, you can talk about it, you can visualize it all you want, but, at some point, you need to act.

This is the single most important step. What makes you take action or stay complacent? Your thoughts and feelings about achieving your desired result.

It’s as simple as that. Y

ou hold yourself back. I’ve done it, many times.

I can tell you exactly why too.

I was scared. I felt safe and comfortable where I was. I wasn’t ready. The scales hadn’t tipped enough to make me want to tip that balance in action toward my goal. Sound familiar?

There is never going to be a best time to change your thoughts, feelings, or actions. There will always be some excuse that will allow you to stay where you are. It may sound legitimate. It may sound comforting; this excuse may seem like a fact. I’m here to tell you that it’s not. An excuse is just that, an excuse. Either you are taking action when you want something or your brain is giving you reasons not to.

Commitment is recognizing that your brain will give you resistance. It will supply a multitude of reasons why you don’t act, even when you think you really are serious about wanting something.

I know from experience that if you want something, you take action to get it regardless of your fear, your doubt, your excuses.

The people who are truly committed to achieving their outcome are taking action.

They may fail (we will cover failure and what it actually is…spoiler alert – it’s a learning opportunity) repeatedly but they don’t give up until they achieve their goal. They learn as they go but they keep moving forward.

Decide what you’re committed to today and work for it.

I challenge you to feel the fear and do it anyway.

Fear + action = courage.

Courage + action = commitment.

Let’s stay in touch.

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