#weightlosstips

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.

You are getting very sleepy… but not from my review of Why We Sleep by Matthew Walker, PhD

Let me first say that YOU NEED THIS BOOK. Here’s a link to it. You’re welcome.

I loved this book despite its meaty depth, the points hit home and pushed me to write my first book review since, well, probably my last 5th grade book report?

Why We Sleep is a book by Matthew Walker, PhD, that addresses research and important discoveries about not only why we sleep but why we should be making sleep a priority for our health, happiness, safety and sanity. This book delves into the scientific understanding of why humans (and animals) need sleep to live and need optimal sleep cycles to function efficiently, effectively and evolve.

Humans are complex beings who require sleep to live (yes, you will die if you don’t sleep for years consistently, he discusses this in the book).

This book entertains as much as it educates about diseases and their relation to sleep. He dives deep regarding memory and hormonal functions linked to sleep. He describes experiments that prove definitively why sleep is necessary for memory and cognitive growth, emotional stability, hormonal stabilization and cell turnover (including weight maintenance, our immune functions, and fertility) and what happens when we decrease sleep to the levels commonly found in our modern society.

A reduction of sleep by only 1-2 hours per night (he cites an average of 5-6 hours versus the recommended 7-9 hours) causes multiple deleterious effects including more rapid aging, insulin resistance, memory and recall deficits, learning deficiencies, and even behavioral issues.

There are multiple studies detailing safety issues regarding driving while sleepy (I became familiar with this statistic as a medicine resident who routinely worked 30 hour shifts then drove the 4 miles home to my apartment). Sleep deprivation causes more delayed reactions and more accidents than driving impaired by drugs or alcohol. Think about the people you know who don’t sleep well and a frightening picture emerges of our sleep deprived majority operating heavy machinery and making life-altering decisions on a daily basis.

Another sad statistic in this book is that we can’t “recover” sleep. A lot of us lack quality and quantity of sleep on the week days and then try to make it up on the weekends. I’ve been guilty of this for years. Apparently this doesn’t physiologically work, which made me profoundly sad. This book has opened my eyes in many ways and also reinforced what I already have been teaching in my Stop Being Stuck program – that sleep is imperative to multiple body functions – including weight loss and overall health. I was not aware of the severity of the impact on insulin resistance, increased appetite (via imbalance of ghrelin and leptin), and the links to decreased immune system function, increased infection risks, dementia, and cancer.

Dr. Walker also discusses the implications of over the counter as well as prescription “sleep” medications and how they sedate, rather than restore quality sleep and alter sleep cycle functions. He brilliantly details what NREM and REM sleep are and why we need both and how either or both can be decreased or missed with late sleeping and early awakening.

He concludes the book with an analysis of the cost to our world that lack of sleep is causing. He discusses from a societal perspective how we could all individually, in companies, and as a whole improve our knowledge, profits, productivity, and creativity by no longer lauding those who sleep less to work more, but sleep more to work more efficiently and intelligently as well as increasing the retention and intelligence of our kids by allowing them to sleep more and in better quality conditions as their brains grow and mature.

I thoroughly enjoyed this book. It did take me several weeks to read, mostly in the evenings. And yes, several times it did make me sleepy while reading, which, as he states in the book, he takes as the ultimate compliment.

So, in conclusion – go read this book! If you are wondering now how you can sleep better tonight – you can download my free sleep PDF here.

When you’re ready to lose your excess weight, drop your mind drama around food and optimize your health, come join our community and Stop Being Stuck here.

Let’s stay in touch.

The Future You

Let’s talk today about acting as if you’ve already changed.

I do my best thinking while hiking

Picture your future self.

Does he/she remind you of someone you already know and may admire?

Your future self is successful in whenever habit or lifestyle change you’re trying to make currently.

Maybe it’s eating less junk food, moving more purposefully, drinking less soda or hitting the gym a certain number of times a week….

When you picture yourself already at your goal, what thoughts are you thinking?

Is it hard to move through your day to day choices and activities or is it easy?

Which changes would need to be made to move from you now to you then?

What thoughts are you thinking now that are not serving you?

What actions and thoughts can you focus on to help you shift you thinking to help make the action of acting “as if” you have achieved her goal a little bit easier each day?

Asking yourself these questions can help you formulate the plan to move yourself forward through your discomfort while you execute changes in your life.

This life hack of accessing your future success thoughts and feelings can assist you in stepping into who you want to become.

If this sounds like something that interests you, let me know – I’d love to help you get there faster so you can start being that person sooner than you think you can right now.

Have a lovely day my friends!

Making Changes

We all have a comfort zone.

Things that we like to do, ways we like to do things. However then do we ever change?

We step outside of our comfort zone.

I’ve noticed that when my desire to do something outweighs my comfort level, I tend to push myself forward no matter what.

When I’m contemplating a change but still uncertain if I truly believe I can achieve it, I tend to hold back, debate, feel uncertain, confused or overwhelmed.

These are my mind’s protective feelings. I’ve learned to recognize them.

I’ve learned to be aware of them.

And being aware of them and recognizing when they occur has helped me push through the comfort boundaries that I had previously set for myself.

With my weight loss, I’d find myself bargaining or rewarding myself in my head when I weighed myself. “Congrats, you lost xxx, so now you can eat that cookie… well, if we eat salad for the next 2 days, we’ll be sure to hit taht next weight goal then we can go back to where we feel comfortable”. Sound familiar?

I had a whole dialogue going on in my mind (that I wasn’t even necessarily consciously aware of)! Dang it gets crowded up there!

Then I learned about being aware of thoughts and how to use them to my advantage. How to guide the party in my head and use it to my advantage to change and grow.

Are you aware of what’s holding you back from achieving the body you love and the life you are enthusiastic to get up every day and enjoy?

Next time you’re feeling doubtful, uncertain, confused or overwhelmed, take a second to check in mentally. Are you feeling that way to protect yourself from discomfort? Are you actually holding yourself back unintentionally?

Get started making that change today – learn how to manage your thoughts to make those changes and live outside of your comfort zone to achieve the life you’re dreaming about currently!

If I can do it, you definitely can too!

And let me tell you, it’s freaking awesome!!

Have a productive and amazing day today.

Urges

Urges.

We all have them.

Sometimes for food or specific foods (hello, ice cream my old friend, I’ve come to meet you with again).

Other times we have urges for sleep or comfort or alone time.

My urges are usually for something sweet.

I have learned to manage cravings when I bake too.

Something to soothe me.

I used to reach for sugar or a baked good.

It filled me up temporarily but then I felt guilty or empty afterwards.

Maybe you can relate?

Do you feel the urge to do something or eat something on a regular basis? If so, what do you do about it? Do you give in? 

I have recognized that my urges usually have to do with not wanting to feel something or to attempt to fill a void that doesn’t usually “need” whatever I’m craving (example when I’m tired I want to eat… which doesn’t solve my need for sleep).

I have learned to allow my urges. Do they still occur? Yes, but with less intensity and I can allow them and not react to them. If you’re overeating due to cravings or urges, this awareness can help. We talk more about it in my coaching program.

It was simple to learn to allow urges. It also wasn’t always easy.

But the secret is, if you allow the urges without responding to them, they weaken and then resolve.

Pretty neat, huh?

If you’re interested in learning how to overcome your urges – email me at info@thrivearena.com.

Have a fantastic day! 

NEAT

Neat!

What am I talking about?

I’m writing a blog about an old school term for “cool” or “groovy” or “boss” or whatever it is kids are using these days (okay, I’m not ancient but I have been around for a while).

Just kidding! I’m actually talking about Nonexercise Activity Thermogenesis.

Have I lost you again? Yeah, that’s why it goes by “NEAT”.

This refers to any activity that you do during the day that’s not considered exercise based on heart rate and metabolism and energy exerted.

Most people use it to refer to activities such as walking, yoga, stretching, gardening, doing chores around the house, work (if it’s physically active work). This is where the majority of your daily calorie burn comes from.

By increasing NEAT, you shift your metabolism and the activity of your body to burn more calories.

Think about sitting at a desk all day versus getting up every hour and walking 1000 steps. If you repeat the walking for 8 hours, you’ve increased your NEAT by 8000 steps.

For most people, increasing NEAT can be somewhat simple, but, as always, our brains like to resist change or make thing seem more complicated than they are. The most common reason for not increasing NEAT long-term is “I didn’t have time”.

Just like doing squats while brushing your teeth, taking a stroll every hour will not impact your productivity (time vs results is a separate topic, we’ll get there eventually) at work.

A 30 min walk at work can do the same as taking 2-5 minutes several times per day. Even trying for 5min walks 3 times daily adds up.

Every small increase in activity during the day adds up to big changes long-term.

Buttercup loves to walk in the snow

Don’t believe me? Try it!

Challenge yourself to increase your activity by 30 min per day.

Nothing strenuous that gets your heart rate way up, no weight lifting, no strain on your body.

Just take a walk.

Have a beautiful day my friends!

Mindset

I am reading a book about mindset right now, which has given me a lot of new information to consider.

It’s called “Mindset: The New Psychology of Success” by Carol Dweck, PhD.

The book navigates through the fixed versus growth mindset and the difference between the two and how both can live inside us in specific circumstances and how we usually lean toward one versus the other.

The most fascinating part of the book (other than geeking out on the research and real life examples) is the concept that mindset can be changed.

This is right in line with what I teach in regards to thoughts, feelings, actions, and results and how we improve our habits and our lives.

Our mindset can be adjusted, improved and altered. We’re not stuck. We can choose to consciously change from a fixed to a growth mindset. This expands our world and allow us to release the limitations that a fixed mindset can impose on us.

Thus, we’re only as limited as we choose to be. With a growth mindset, we understand (or can learn) that trying and failing and the process of learning is unending and engaging. With a fixed mindset, we may believe we are only so smart, so talented, so skilled, etc so we get frustrated when we are not achieving what we think we should be (y’all already know how I feel about the word should… if not, click here to review). I found myself feeling defensive during some parts of the book, as I can see where I’ve had a fixed mindset and also where I’ve learned to proceed with more of a growth mindset approach AND the differences between the two.

I’m summarizing what I’ve been reading, of course, and this interpretation is mine (and likely I’m probably not doing it justice).

I’m blessed to have a library at my gym so we can check books out. All of them are educational and inspirational and I am so grateful to my community there and the owner who is always encouraging each of us to grow.

Okay, I digress, back to mindset. How does this apply to improving and transforming our lives?

Our brains are awesome at setting us on autopilot and repeating the same things – over and over and over…. Even to our own detriment (repeating what we know is safe, right? Even if we’ve decided we want to change, that’s still only a thought, it hasn’t translated into action yet).

This can seem impossible to stop or change.

It can seem overwhelming to try to adjust.

The best news I can give you – it’s NOT. It’s all IN YOUR POWER.

Your world exists only in your mind.

Stop and think about it… reality is what we make it. We create our own lives.

Two people can experience the same event (circumstance) and come out of the experience with completely different perspectives and memories of exactly what happened.

How is that possible?

It’s because our thoughts create our world. Whether we have a fixed or growth mindset, we determine our reality and our lives by our thoughts. Have you ever considered that your life and experiences are unique only to you? Even if you share an experience with someone, they’re bringing their history, their past experiences, interpretations, and current reality into that experience and interpreting it based on their thoughts and beliefs.

So, just like learning that a growth mindset can be learned and nurtured, this is also true with our reality. This is the basis of how we begin to change. We first imagine we can, then think we can, then feel that we can, until we take action.

Every action begins with a thought and every choice we make is grounded in our mindset.

I think this is FANTASTIC – because if we’re not happy, we can change. All it takes is that first thought.

Have a wonderful day y’all!!

Frustrated with Food

Have you ever felt like you just wanted to be able to quit eating altogether?

I have.

Food is not like any other distraction for emotions. It’s always there. And we have to eat to survive.

We can totally quit smoking, drinking alcohol, doing drugs, bingeing on Netflix or social media… but we can’t just stop eating.

That makes learning how to eat for nourishment that much more difficult. Because it’s not like we can just ignore it or pretend it doesn’t exist. It’s so hard to do on our own.

We have to somehow make peace with our demons and eat to survive while trying to avoid overeating, stuffing ourselves, falling into the donuts, baked goods, chips, or other tasty treat that beckons us in times of stress, fatigue, boredom, or sadness.

Trust me, I get it!! I’ve been there.

And I designed a course to help you get past all of it.

It’s a fantastic course that give you the tools and knowledge to STOP BEING STUCK. To overcome your food issues.

It teaches you how to eat for health and fuel and nourishment and to stop using food as your best friend, your distraction, your escape. It teaches you how to change your habits long-term with the assistance of a coach and a community. You move at your own pace and get support when you need it.

This course is for you if any of the above speaks to you and you know what I’m talking about. It’s never too late to make a change.

It is your life, your health, your time to thrive. Start today.

Click here to sign up today and get started with healing your food issues and transforming your life.

Intuitive Eating and Emotions

Do you trust your body?

Do you know when you’re physically versus emotionally hungry?

How do you feel physical hunger? For some, hunger is experienced as a “rumbling in the tummy”, a sensation in your body, a signal that it’s time to eat. This sensation can also occur during digestion, normal meal times, and when you smell or see food. Learning to distinguish which rumbles are hunger takes some practice.

Along the way, a lot of us have lost touch with our bodies and listening to its signals.

This happens for many reasons.

Especially for those of us who have developed habits of eating for reasons other than physical hunger, getting back in touch with body signals can be challenging.

Being in touch with my hunger is something I practice actively every day. I used to eat every time my stomach rumbled… Nervous? Eat. Digesting? Must be time to eat. Smelling or seeing something delicious? Yup, eating it. It took me some trial and error to learn this on my own. It took some practice.

I asked myself, am I physically hungry? Or does my face just want to eat?

This is something I teach, along with building habits to help us reconnect with our body and learn to trust it to tell us when it requires food.

I know that it’s much easier to do when you have a knowledgeable coach to guide you. My practice and experience got vastly easier once I accepted some help.

How much food is enough food and how to manage the other reasons we eat (boredom, stress, anger, anxiety, joy, anxiety) are something to explore as well. This can often be challenging as we’re rushing through our days and our meals and usually then we aren’t eating with focus and intention.

I am definitely guilty of eating quickly and eating when distracted (and then being pissed off that I didn’t taste or enjoy anything I had just eaten… so I used to go in search of more food).

It is okay to have calories or macros to focus on for a brief period of time, especially if you have a very focused athletic goal or are learning more about different nutrients and what works for your body and weight goals.

I am all for learning more about your foods, your body and your health. Teaching and education are what I do in my career and in my coaching. I also know that tracking calories or macros is not a long term solution. I’m being real because I want you to be successful long term.

It is imperative to learn to hear what you body is telling you regarding hunger and satisfaction for your long-term health.

Intuitive eating is something we knew how to do inherently as kids. A lot of us lose this skill as we grown up and life gets in the way. Sometimes these emotional eating habits start young.

We eat to cope with or avoid difficult emotions, we eat to fill boredom, sadness, or loneliness. We eat to celebrate, we eat to connect. We eat to dull other sensations. We eat to get that “hit” of dopamine (processed foods and sugar, I’m looking at you) to feel good for a minute when everything else in our life sucks.

Relearning hunger and satisfaction signals are key to eating intuitively and maintaining your weight and your healthy body long-term.

If you’re overweight or have an unhealthy relationship with food, it’s likely you’re not in touch with your body’s signals and you’re eating for reasons other than physical hunger.

Tell me – how often do you eat due to your emotional state rather than because you are physically hungry?

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