Give Yourself More

Georgie Fear has had my heart since I read “Lean Habits For Lifelong Weight Loss” (if you haven’t read it and are struggling to know where to start a healthier food journey, I highly recommend it). 

 Now with her newest book, “Give Yourself More”, a joint project with K. Aleisha Fetters, I’ve fallen in love a little more, both personally and as a physician and health & mindset coach. Georgie and Aleisha write from the heart while also providing scientific support for WHY adding MORE to our lives as girls and women makes our lives fuller, better, and healthier. 

instead of shrinking and trying to create less in our never ending quest for greatness and perfection, adding MORE is the key to a balanced, emotionally full and whole life – that includes moving for FUN, processing our emotions in a healthy way, and eating to fuel our bodies. 

This book is a thoughtful, well researched step-by-step guide for those seeking to achieve the NEXT level of their health and wellness. Multiple topics are covered in depth – paying special attention to embracing the power of our minds and creating a health-focused mindset that allows for MORE in our lives – more joy, more fun, more space in opposition diet culture which demands we eat less, feel less, be less. There are in-book quizzes, questions and examples of how to create MORE of what you love in your life as you learn how to enjoy your food, move your body in a way that supports your health and add more fun to your life. 

Run, don’t walk to get this book, and then join Georgie’s free Facebook community with the same name.

Zucchini baking adventures

Looking for an easy, delicious and fun way to bake with zucchini? I got you! 🤗

Zucchini Oat Choc Chip Protein cookies

2 cups rolled oats
1 cup shredded zucchini with water squeezed out
1 mashed banana
1/2 cup nut butter
1 scoop casein protein (I used vanilla)

Bake for 9-11 minutes at 350° F until starting to crisp.
Let me know how yours turn out! 😍

Lying and the spotlight

What’s holding you back from hitting your health goals?

If you’re like me, it was LYING to myself for years.

Thinking “I might be able to lose weight, if…”

Saying “yes, I want to lose weight, but…”

Starting over every Monday, every month, setting the same tired New Year’s goal and weight goal EVERY FREAKING YEAR.

I listened to the people who told me to love myself in that moment. I listened but didn’t understand.

I feel like someone turned a giant spotlight on me about 18 months ago. And showed me ALL the ways I was failing myself ahead of time but giving up BEFORE I tried.

All it took was one small thing. Done consistently. And now I’m rocking my goals and setting new bigger ones that, honestly, take my breath away when I stop to think about them.

I KNOW you can be healthier. I KNOW you can achieve your goals. I KNOW you can stop overeating. I know this because I’ve been you. I understand you. I feel you. I can help you.

Let me drop another bomb – “someday” will NEVER come. Today is the day to move forward – you NEED to work with me when you’re ready to believe it’s possible for you!!

Let’s DO THIS. You CAN do this. Contact me to get started.

Xoxo,

Liz

Let’s stay in touch.

Perfection

I have a problem with judging and criticizing and perfectionism.

I judge myself hard. I constantly criticize, pretty much anything that’s not perfect. I’m a recovering perfectionist and people pleaser. It’s exhausting to try to be both.

So I made a decision about 18 months ago to work on both. And stop them.

Like most things…going cold turkey doesn’t work.

…And I judged myself for that too.

Perhaps you can relate?

We’re all human, judging and criticizing (whether ourselves or others), it’s learned human behavior.

I got coached recently on my self-judgment. I was frustrated that I still find myself reacting and swearing…and then I get irritated because I thought I had “fixed” that issue. And didn’t have to be ashamed that I act like a 5 year old sometimes. But I found myself judging it. Again.

I got coached on my intentions. And my love. And I was reminded that change takes consistency over time.

This is where coaching has been SO POWERFUL for me. I’m someone who likes to think I can know or find all the answers. That I don’t need outside help. Even when its apparent that I do.

The day after I got coached on this topic, I noticed a subtle shift.  

Things falling out of my hand, dropping food at lunch, messing up on something at work… I was lighter, calmer, more centered.

And as I took my noon walk, I realized, I’m not judging. I’m loving myself through it. Allowing myself to learn. And be in the discomfort.

I spend hours per week coaching other people on this very thing as it relates to their body and their health. And it reinforces what I do in my own life. I was humbled today, y’all. The coaching I had, at the time, I “got” what was being said, but it took some processing. And now I’m practicing. Every day. It’s been weeks and there’s more peace and compassion now where the judgment and frustration used to be.

And I know I won’t get it right every time.

But I have that choice to love myself through the discomfort, through the failure until the new practice becomes my new habit. I’m undoing 43 years of habit. It’s taking time. It’s perfectly imperfect.

I’m loving myself and growing through it.

This is exactly what coaching can do. I highly recommend it. It helps you FEEL GOOD, even when you feel bad. Even when you think you are beyond help. Even when you feel like a total failure, even when you can’t picture that future where you love yourself NO MATTER WHAT. It’s available to you. And it can be yours, so much faster and more simply by letting someone walk with you on your journey.

I’m here when you’re ready. Without judgment. With love. In a safe space for you and where you want to grow.

Have a beautiful day my friends.

Xoxo,

Liz

Let’s stay in touch.

Tidying Up

Every time I sweep, vacuum, and mop the floors in our house, I find other tiny particles of dust, dirt and or dog hair within 5 minutes of being done cleaning.

It drives me nuts. It’s a never ending fact of life. We clean, things get dirty again. 😝

As I was cleaning yesterday, I realized the floor is just like our minds.

Once we get in the habit of being aware of our thoughts, the next step is to be curious about them and tidy up our minds so that our thoughts, beliefs and ideas are in line with our values and our goals. The mind, however, likes to be efficient, so if there’s a pattern of unhelpful thoughts (anxious, negative, doubtful) they need to be swept up, just like dirt on the floor.

This, as well, is an unending process. And it requires more frequent attention at first (like a house that’s never been cleaned), but, just like a room that’s cleaned regularly, it takes less time and effort if you keep it up regularly.

So, if you want crave less stress, more joy, a habit of focus or productivity, start cleaning up your thoughts and beliefs.

A clean mind gets you weight loss, health, organization, time management and balance.

Have a lovely Monday my friends!

Xoxo,

Liz

Let’s stay in touch.

Pollyanna

I got called out yesterday morning.

It stung. I was told “why don’t you practice what you preach… positivity no matter what” after I was asked how I was doing and I honestly shared that I was irritated with my homeowner’s insurance regarding a repair from storm damage (as I was just finishing sending an email).

I’m currently practicing staying open and being aware of all of my feelings. And while this stung for a minute, I learned something priceless from what was said to me, and how I interpreted it.

I realized that this person misunderstands my intention, doesn’t fully understand what I’m doing in my coaching, how I’m teaching people to thrive. It’s not about positivity.

The intention of coaching and Thrive Arena is NOT to promote “positivity no matter what”. I don’t want to be happy when someone is in pain or dying or there is injustice in the world. I don’t want to be (or pretend to be) positive about things that sucks, I want to be able to feel and allow ALL emotions and process them in a healthy way to grow and expand my capacity in life.

This is what I focus on with my clients. We do the work to allow ALL the feelings. Life is 50% positive. 50% negative. Often, the thought error (aka belief that is holding us back) IS that we should be happy all the time.

No. Just no. But I get it, because I used to believe this too. Now I don’t – and that’s just one way that coaching has opened up my life.

There is a time and a place for all feelings. Trying to force positivity and happiness in a space where it doesn’t fit is like trying to shove a square peg into a round hole. It doesn’t fit. I want to be authentic, vulnerable and allow all of my emotions. THIS is how we feel greater joy, love, and happiness. By allowing the contrasts – the anger, the hurt, the disappointment, the fear. All of the uncomfortable emotions (that we’re regularly trying to avoid or suppress) are the ones that need our attention the most.

So I stopped, explained briefly that I was being authentic and that she caught me in a moment of frustration and then we both went on with our day. I am so grateful for this conversation and the honest expression of my colleague.

When we allow ourselves room for ALL of our emotions, we can stop suppressing, stop spending time avoiding, running from, overeating, overdrinking, overshopping, overspending, and doing all the other things that we as humans do to avoid our true emotions. Processing these in a healthy way (aka not doing all of the above to avoid them or suppress them) makes us both emotionally and physically healthier.

And that, my friends, is how we thrive.

Love is the answer

Love. It is the answer to everything. Truly.

I know, it sounds hokey but it really is.

This is especially true when it comes to our mindset and our health. We are born and we are worthy and lovable. And then we are influenced by the world and outside influences… for years. As kids we’re sponges, absorbing the world and opinions and beliefs around us.

Sometimes our lovability is reinforced as we grow up and we learn healthy ways to love ourselves and others. Other times, we’re taught that nothing we do will ever be enough and we set out on a quest for perfection.

Because we’ve lost sight of love.

I believe that we somehow lose track of our love. We are always searching for it – sometimes in the wrong places (like food, careers, relationships, alcohol, drugs, etc). No thing can ever give us our own love or our worth.

You were born enough. You are 100% lovable. Always have been and always will be. You get to choose to believe this. And from this – your life can change.

No matter what you’ve been led to believe in the past or thought was true.

Finding this love and deciding to believe in it will get you where you want to be.

In health, in relationships, in work, in life.

You’re either knowing and trusting that you are worthy and lovable or you’re not. You are the one who creates ALL the love you feel or don’t feel in the world. So why would you choose not to feel love?

When you decide (and that’s truly what it is – your decision) that you are deserving of loving yourself and being loved – your whole world changes. Life becomes calmer, more joyful, happier. You can give love more freely because it’s abundant, and you trust that you will feel that love back again.

So, my friends. Whatever your question is – the answer is more love.


Try it today.

Xoxo,

Liz

Let’s stay in touch.

S’mores and crankiness 101

Feeling uncomfortable is… freaking uncomfortable! 😝

We went camping this weekend. It was a new adventure for us. We planned and executed this idea. My husband was ecstatic. I haven’t camped since I was a kid.

We made a list. We packed. We ended up forgetting our pillows because they weren’t by the front door. 🤷‍♀️ We laughed. It happens.

Then we started setting up camp. It was awkward. It was unfamiliar. I think we’ve all had that experience where something is brand new. And going through the process (in this case unpacking and setting camp up) was unfamiliar. And strange. And it’s easy to let the discomfort of this overwhelm you (I did).

And make you cranky. And want to give up. That’s how I felt after my 18th trip through each side of the car looking for 1 thing. Then repeating. Over and over.

This time though…I was consciously aware of the discomfort. And I breathed through it (not perfectly mind you…I felt a tantrum coming on… and luckily my chillaxed hubby talked me down). 🤪

And although I was uncomfortable, I also was excited.

I had two opposite feelings coexisting. And I was aware of both. Plus I felt anxious.

The point? Learning new things is uncomfortable. There will be awkwardness. The key to mastery and experience is allowing that obstacle of awkward discomfort and not letting it stop you.

Allow it, expect it, feel it, that’s how you know you’re doing it right and growing.

We had a fantastic time. S’mores and all.

I can’t wait for the next camping adventure.

You can do this with anything you want to try.

Be bold.

Try something new.

Move through that discomfort and see if you can watch your progress.

It’s amazing. 🤗

Xoxo,

Liz

Who’s Afraid of the Big Bad Wolf?

Change is always a little scary. So how do we change when we feel that paralyzing fear and worry and then god-forbid we start making changes and our brain kicks in… and OMG, the overwhelming anxiety and what if’s creep in…

The question is:

HOW DO ACTUALLY WE CHANGE WHEN THE THOUGHT OF IT IS SCARY?

Fear and doubt and worry hold so many people back; no doubt you’ve considered doing something* and held back out of fear.

*Examples include leaving or taking a job, going on a date, meeting a new person, trying a new sport, lifting a heavier weight, ending a toxic relationship, etc

Consider that fear is your brain’s natural response to ANYTHING new or different. Our brains are trained to seek pleasure, avoid pain and be efficient. Our brain always has our back to protect us from that evolutionary threat… the dangerous animal outside our cave. Now that we’ve evolved? It’s still working all the time, but only has time to flex when we want to do something that most likely ISN’T going to kill us (daredevils, I’m excluding you).

I know there are definitely things you wanted in the past and pushed through the discomfort of fear and the unknown to experience, like a new relationship, job, school, haircut or sport.

We all have, our else we’d never grow or change. 

Doing new things may always be slightly scary. If you are willing to accept this and still move forward, you can create whatever you desire in your life. 

THIS one skill is the key to freedom from the “what ifs”:

✅ Picture what you want to do

✅ Create a plan that makes it possible

✅ Expect and allow the discomfort and fear and anxiety about trying something new and different (thanks brain!)

✅ Execute plan then evaluate and adjust it as needed until goal accomplished

✅ Repeat as needed

We always think we need to feel comfortable and competent and motivated to take action toward a new goal but all of these emotions come from how we frame what we want – we actually create these emotions with our thoughts and beliefs about our idea. 

You can allow your fear and accept it and move through that discomfort to achieve new things. You’ve done it before – you can do it again. So get out there and do it! 

I believe in you. ❤️

Have a beautiful day my friend.

Look over your LEFT shoulder to see your future

Our human brains tend to either look back or look ahead constantly.

I know I used to be constantly hoping, wishing and planning for the future.

Are you living in your future or your past?

The only way your past affects you is how you choose to think about it right now. It’s the same with the future.

ONE small shift in perspective from future or past to present focused will make all the difference when you want to change your life.

Are you focusing on the future while living in the now?

Or are you worrying about a future that may never come, or fretting about a past that you can’t change, except in your perspective?

Learning from your past while applying that knowledge to your future helps you grow and create as you go through your days.

It’s a very cool way to live. You’re always learning and moving forward. Never being stuck, unless you’re choosing to pause while learning or going deeper into your why.

I love feeling alive at any given moment. Feeling empowered. Tingly, excited. Energetic. I highly recommend it!

Have a fantastic weekend my friends.

Xoxo,

Liz

p.s Have you joined us in the Facebook group yet? Click here to join and get your mind set for better health.

Even cows get curious
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