My Wishes for You

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Today I want to say, “Thank You!”

Thank you for reading, commenting, and allowing me to be your partner in creating the body you want. Thank you for your friendship, support, and love. Thank you for sharing who you are, and allowing me to share who I am.

I honor and appreciate each of you more than you can possibly imagine. You are at the top of my list of appreciation!

No matter what holiday you celebrate or beliefs you hold, I want to wish you and yours a day filled with hope, contentment, excitement, happiness, appreciation, joy, and most importantly, love.

Merry Christmas and Happy Holidays!

Much love and appreciation,

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Hanna Goss

Take Five to Transform Holiday Stress

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“Stress isn’t something that happens to someone. It’s something someone feels about what’s happening. Your capacity to deal with any outer situation is based on your inner perspective. . . How we see ourselves determines everything.”

Bruce D. Schneider

There is a lot about the holidays that can impact people’s wellness. One of the biggest culprits is stress.

Holiday stress can come from overeating, or feelings of depression or overwhelment, or challenging relationships, or just too much on your to-do list.

Now I’m going to be perfectly honest and authentic with you.

I’ve been stressed the last couple of weeks.

Oh, it wasn’t the holidays. I’ve learned how to manage getting ready for the holidays in a healthy and balanced way.

None-the-less, for the first time in two years, I found myself stressed and I didn’t listen to my body when it was telling me to slow down. As a result, I’m just now getting over a cold that I had for weeks.

Believe me, the irony of that was not lost on me every day when I was writing my blogs!

The thing is, your wellness and finding balance in your life is never done. You’re not likely get to a place where you can slap your hands together and say, “Woo hoo! I can check wellness off my list of things to do. Thank goodness I’ll never have any more stress again.”

New things will come along that you have to make adjustments for and that require re-finding your balance. That is part of the evolution of life.

So what threw me into serious stress mode?

It was taking my business to the next level by launching my new brand and website last week, getting ready to launch a new coaching program on January 7, and planning my first ever Love Your Way Slim beach-side retreat in April.

What I forgot is that stress is not created by the situation I am in. What I forgot is how powerful I am.

We are the creators of the limitations—and the success—that we experience. When we are stressed, we are not accurately seeing ourselves, what we are capable of, what we deserve, and the support we are receiving from the Universe.

When I was seeing myself as overworked, limited, tired, and overwhelmed, I was not seeing myself accurately.

My coach was able to help me shift my perspective slightly so that I could see myself as capable, confident, energetic, and empowered. She reminded me to ask for the support I needed, and to see the support I already had. And that slight change in perspective made all the difference in the world.

Not only did I immediately feel emotionally better, but I began feeling physically better, too. All of a sudden, I was able to see how to work in the rest and self-care I had been neglecting, and my to-do list didn’t seem so overwhelming.

The only thing that was different was my perception of who I was in relationship to what was happening.

We are all so much more powerful than most of us realize. Huge changes can be made with just a slight shift in how we see ourselves.

While it took my body reminding me of this—and to practice what I preach—the great news is I have the tools and have been able to get my body back in balance.

And even better news is I didn’t fall back into old patterns of reaching for comfort food or overeating.That is a huge win!

Now, I know I’m not the only one who has struggled with stress the last few weeks.

You may be having a really hard time right now. And the idea that your stress is a result of limited self-thinking and faulty beliefs may sound like tosh.

But the Truth is, Who you really are is capable, confident, energetic, empowered, and engaged. The key is shifting your perspective just enough so that you can begin to believe it.

One way to reach for a new thought and perspective is to quiet your mind. Even taking a 5-minute mental break can make a huge difference in how easily you can see solutions to your situation.

Make quieting your mind—even for 5 minutes—a priority over the next few days. 

Do this by:

  • Meditating
  • Going for a walk
  • Taking a nap
  • Enjoying a stress-relieving bath
  • Sitting down with a cup of tea and a good book
  • Taking 3 deep breathes

Even if all you can manage is shutting the door and actually going to the bathroom by yourself, that can be enough to help clear your mind.

Then remind yourself that you are capable, confident, energetic, empowered, and engaged. Harness the power of your self-perception.

I know 5 minutes doesn’t sound like much, but consistently quieting your mind for even just a few minutes a day—and then reminding yourself of Who you really are—can have a profound impact on your physical and emotional health.

When you feel better, you’re better able to take care of your family—and be the version of you that your family actually wants to be around!

Make it a priority today to take a few minutes to quiet your mind and remember Who you really are. What difference does that make in your stress-level? What difference does that make in how much you enjoy your holidays?

Together we can do it!

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My blog is moving! To keep following my posts after January 15, you will need to follow my new blog, at LoveYourWaySlim.com. I look forward to continuing the journey with you!

Wellness Tip of the Day

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Wellness Tip of the Day: Life stressors aren’t going to go away. The only way to deal with them positively is to eat right and exercise anyway.

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My blog is moving to my new website LoveYourWaySlim.com. To keep following my posts after January 15, you will need to follow my new blog. I look forward to continuing the journey with you!

How To Enjoy Holiday Treats Without Regretting it January 2nd

Holiday Treats

Temptation.

It’s everywhere during the holidays.

Enticing sweets and treats are brought into the office, shipped to your home, spread before you at parties, and are even ringing the produce aisle in the grocery store. Maybe you’re baking them to give away, or to create that “magic” time of year for your kids.

It’s just once a year. What could be the harm in giving in?

The problem is, it’s not just once a year.

The majority of people begin overindulging around Halloween. Two full months of extra sugar, processed carbohydrates, and unhealthy fats takes its toll on your immune system, energy level, and waist line.

And most adults don’t lose the weight they gain over the holidays.

Even if you gain just 2 pounds a year, over time you will become significantly overweight.

It happens so slowly, you don’t even realize what’s happening. It feels like you wake up one day and you’re overweight.

“But,” you may wail, “I don’t want to give up my holiday treats and feel deprived!”

Who said you had to?

It’s not all or nothing people! There is an in-between.

You are able to make good decisions about what, when, and how much you are eating.

Be discerning!

Not every sweet or treat is calorie worthy. Truly, some of the most beautiful desserts taste like cardboard.

But you may eat the whole beautiful piece of cake because you really want the taste you think it should have!

Be deliberate in deciding where it is worth indulging, and where you’re better off to stick with the fruit and vegetable tray.

Here are some strategies for enjoying the season without feeling deprived:

  • Plan ahead. If you have a party this weekend that you want to enjoy, skip the treats that got brought to the office, and freeze the cookies from Aunt Mary to eat later. Choose ahead of time the once or twice a week where you are going to really savor a small indulgence. (Bonus! Does food taste better when you’re a little hungry or sated? When you save up for a treat, the taste and satisfaction dramatically increase.)
  • Be choosy. Once you’re at the party you’ve been saving up for, be selective about what you put on your plate. Is it really worth it? If not, skip it! Why spend your calorie dollars on pigs in a blanket if it’s the cheese cake that you adore? Just stick with the cake and really enjoy it.
  • Focus on portion size. Cindy Crawford gave the best advice on this I ever heard. She said, “You can eat whatever you want, just not in the amount you may want.” So you have decided the cheese cake is where your heart is. Now really taste and focus on the experience of eating a few bites. Most people mindlessly eat and never really enjoy the flavor they were after. So they keep going back. Your tongue actually goes a little numb after the first few bites, and you can’t get the flavor you are after anyway. So really focus on those first few bites to get the full flavor satisfaction, and then stop.

The caveat here is that if you know that sugar will trigger cravings that have sent your eating spiraling out of control in the past, then you will need to do some serious thinking about whether to indulge in a sweet, or not. For now, it may be best to “Just Say No” to sugar. But, that doesn’t mean you won’t be able to eat those sweets ever again. Just not right now.

Instead, pick something else that you love and really enjoy that.

And if you do overindulge, the best thing to do is forgive yourself and figure out what you need to do to get back on track. It may be that you need to reach out for support from a friend, coach, or accountability group. Just remember all the reasons you do want to feel great on January 2nd.

You are able to make good decisions about what, when, and how much you are eating. Now, decide to follow through with those decisions.

Together we can do it!

Celebrate Your Way into Working Out

ConfettiWoo hoo! I got a 20 minute workout in this morning!

Doesn’t sound like much?

I am celebrating!

Why? Because I’ve missed my workouts for most of the past two weeks due to a chest cold.

While 20 minutes is less than half of the time than I normally spend, I did what I could do.

And it felt good!

It felt satisfying to get back to regularly moving my body. It felt like progress. It felt fun to focus on wellness.

An interruption to your workout routine is actually a key time to focus on progress not perfection.

Too often you may be disappointed, frustrated, and discouraged because you aren’t where you were or where you expected to be. It can take a few days—or even weeks—to get back up to full speed and intensity if you’ve been sick, injured, or are just under a lot of stress. (Holidays anyone?)

When you focus on what you’ve “lost,” where you “should” be, how “hard” it is, etc., you are actually getting in the way of your comeback. It will be hard because you believe it to be.

I know.

In the past, coming back from an illness might very well have sent my workout routine on the skids for months.

I would have focused so much on the negative elements of my recovery that I literally made it 100 times harder to get back into a healthy routine.

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Think of it this way. If all you focus on is how much you are dreading your workout, how much you hate exercise, how horrible sweating is, how hard it will be—how likely are you to sustain your workout program?

Not very!  

Pretty quickly, even the idea of working out can be emotionally and physically draining. This is often the beginning of your regaining the weight you have lost—and then some.

When you catch yourself starting that negative thought spiral, STOP!

Instead, celebrate what you can do, rather than what you can’t, what you did, rather than what you should have done, and where you are, rather than where you think you should be.

Shifting your focus to the positive literally generates energy that will help you get back on track more quickly and easily. 

I also have the personal experience that exercise relieves stress, and now I use stress as an excuse to workout rather than a reason to avoid it.

When exercise feels like the very last thing you want to do, focus on the stress-relieving benefits of exercise and how much better you’ll feel afterwards.

And when you do the workout and are in that better-feeling place, notice it, focus on it, and celebrate it so that you can remember it the next time you are trying to convince yourself to go workout.

The key to getting back on track is to figure out the minimum that you can do that will make you feel like you’re making progress, and then celebrate doing that. Even a walk around the block has benefits and will help clear your mind, and it’s a lot easier to convince yourself to do than a full-blown workout.

And if you really can’t motivate yourself to get a workout in, forgive yourself and focus on doing what you can do to take care of you.

Together we can do it!

Thankful for You!

Today is the American holiday of Thanksgiving.

And one of the things I am most thankful for is . . . You!

Thank you for being readers, commenters, clients, friends, and family. Thank you for your trust, time, energy, and support. Thank you for your friendship and love.

These are gifts that I do not take for granted.

Each of you means more to me than you can possibly imagine. I count you as a blessing in my life.

May you and yours have a joy-filled day.

With much love and appreciation,

Hanna