Slow and Steady Wins the Weight-Loss Race—For Good!

RHow are those New Year’s Resolutions to lose weight coming? Are you still plugging away? Can you feel them starting to waiver? Or have they been put aside to show up on next year’s list?

One of the things that can cause people to pass on meeting their wellness goals is the overwhelming feeling that can come from trying to go from holiday-treat-eating coach-potato to food-measuring athlete all at once.

There really is no rule that says you have to change all of your behaviors at once to succeed.

I didn’t.

Four years ago, for various reasons I went from a runner to a walker to not doing any exercise at all. During that period of inactivity, I didn’t curb my eating and pretty quickly reached my heaviest weightever.

I found myself starting over with exercise and losing weight—again. And it did NOT feel good.

While I hated where I was, I just couldn’t seem to find the energy to get out of bed and move.

So what changed? How did I get going?

I first started mentally preparing.

These mental preparations did include mentally visualizing me moving my body, but most importantly,they were a conscious effort to change my thoughts, feelings, and beliefs.

You see, I was spending a whole lot of my mental energy feeling like a failure.

Here I was in this place of starting over—again! I knew how to diet and exercise, yet, I had failed. Surly this meant I was a weak person, or a slacker, or was somehow inherently flawed.

Those beliefs were not getting me anywhere. In fact, they were keeping me stuck in the spiral of shame and self-loathing that I thought losing weight would fix. But that very shame and self-loathing made it nearly impossible to force-start a new diet and exercise program.

And I was struggling with thoughts and beliefs about how hard working out was going to be, and how much hunger and deprivation I was going to have to endure. I was dreading it. These kinds of thoughts were NOT conducive to starting a successful diet and exercise program.

It was important to take the time to mentally prepare for where I wanted to go.

Action is great, but if you don’t have your thoughts, feelings, and beliefs aligned behind it, it’s not going to create sustainable results.

Part of that mental preparation was gently letting go of the idea that I was somehow a failure. Was I really? I did know what to do. In fact, I was so mentally disciplined that numerous times I had forcedmyself to push past a wall of negative energy to Make Things Happen.

What mattered was my belief in myself. What mattered was that I knew Who I was and what I could accomplish.

Changing those underlying thoughts brought a sense of relief that was enough to begin to shift the momentum of energy in my favor.

Another part of my mental preparation was to think about all the reasons I did want to be slim, fit, and healthy. To imagine how good that would feel.

I took my reasons a lot deeper than just looking good in a pair of jeans. I wanted to fully live a vibrantand fulfilling life. A part of me felt like I wasn’t living up to my full potential. I wasn’t consistently showing up in relationships as the person I wanted to be.  I wasn’t accomplishing everything I wanted to accomplish. I wasn’t showing up in my life as who I knew I intended.

Having physical health, energy, and stamina was critical to be able to step out as the Me I truly wanted to be.

And the final piece of mental preparation?

I reached out for support. Having someone there to confirm that I wasn’t a failure or a slacker, and to tell me that they “knew I could do it” was what tipped the energetic scale enough that I was able to get out of bed on that chilly morning and move!

But that movement would have been a joke to some people. What I considered a huge success was just 10 minutes of any kind of physical movement. Seriously, I counted everything! Counting and celebrating each tiny sign of success continued to build the energetic momentum towards achieving my goals.

And it wasn’t until I was consistently meeting my physical goals that I started thinking about the slow and steady changes I could make with my eating.

The daily mental preparation continued to be critical to my achieving my success. It was the wind that helped me get airborne and support me as I flew.

It was—and continues to be—the critical factor in how I have easily maintained a size 6 now for the past several years.

Yes, it took me a year to lose 34 pounds and get back into great shape. So what?

At the end of that year I was a lot happier having slowly and steadily made those small decisions towards a healthier lifestyle than to try to do too much at once and give up, only to be faced with the same goal and results a year later.

And now several years later, I can tell you taking it slow and steady was totally worth it!

It was that slow and steady, inside out approach that led to sustainable results.

What small mental shift can you make today that will move you towards a healthier lifestyle? Do that for a week and then look for another tiny step to make. Do that consistently and you will build momentum and achieve your goals.

Do that consistently and next January 1 you will be celebrating your success rather than being faced with the disheartening decision to put Losing Weight on your list of New Year’s Resolutions—again.

Together we can do it!

Don’t Wait Until Next Year to Get the Body You Want!

Join the the Love Your Way Slim Coaching Program today! 

This unique program transforms your mindset, integrates your core values and spiritual beliefs, provides exceptional support, and hones in on the most powerful actions you can take to make releasing the weight not only easy and satisfying—but fun! (Yes, it really is possible!)

FIND OUT MORE HERE

Program closes January 12, 2013. It won’t reopen until January 2014!

http://loveyourwayslim.com/coaching-program/

How to Make Exercise Fun!

Joy2“I hate exercise.”

That’s a sentiment that I hear often from my clients.

But when they dig a little deeper, we discover it’s actually not true.

Think back to when you were a little kid.

  • Did you love to run and play?
  • Do you remember the freedom you felt on the playground?
  • Do you remember a time when moving your body felt good? What were you doing? Maybe it was riding your bike? Roller skating? Dancing?

Somewhere along the way, you were forced to give up “play.”

Responsibility got in the way; maybe school or your studies, getting a job, or starting a family.

“Exercise” became something you “had to do” to lose weight. And being the responsible adult that you are, you may have picked responsible “exercise programs” that you didn’t enjoy. You forced yourself to do them. You took it like medicine because working out was “good for you.”

Is it any wonder many people think they hate exercise? Who would want to take nasty tasting cough syrup every day? Certainly not me, and probably not you.

What if you created a new “rule?” What if this “rule” was that moving your body should be fun.

Having your movement be fun doesn’t mean that it’s not effective. Depending on what your goals are,there are many ways to achieve the results you’re looking for—and have fun!

For instance, a fabulous reader told me yesterday that she’s gotten back into shape doing gymnastics and hula dancing!

In addition to the old standbys, like walking, running, weight-training, yoga, tai chi, and Pilates, I know women who are in great shape who have achieved their goals by doing everything from fire-dancing, to boxing, jump-roping to hula-hooping. And there are many more options.

I personally love dance walking and dance cardio on the treadmill! 

Experiment until you find the workout you really enjoy.

Picking something that you actually enjoy doing significantly increases your chances of releasing the weight–once and for all.

Think of it this way. If you are starting a workout program that you hate, are dreading and despise every moment while you are doing it, how long are you likely to sustain that program?

This is another example of how harnessing your thoughts, feelings, and beliefs and aligning them with your actions is like adding a rocket booster to your ability to achieve your goals.

Find the way that moving your body feels good!

Together we can do it!

Here are my inspirations.

Don’t Wait Until Next Year to Get the Body You Want!

Join the the Love Your Way Slim Coaching Program today!

This unique program transforms your mindset, integrates your core values and spiritual beliefs, and hones in on the most powerful actions you can take to make releasing the weight not only easy and satisfying—but fun! (Yes, it really is possible!)

FIND OUT MORE HERE

Program closes January 12, 2013. It won’t reopen until January 2014!

http://loveyourwayslim.com/coaching-program/

Test if Your New Year’s Resolution to Lose Weight is Heading for Success or Failure

Success

 

Have you made a list of things you want to achieve in 2013? Chances are you made a resolution or two.

One of them was probably to lose weight.

Today, you may be fired up to get to the gym or to start that new diet. If so, Woo Hoo! Deciding to change is a huge step. Let’s harness that positive energy you are feeling right now and keep it going!

And if you are dreading being hungry and feeling deprived, and hate the idea of working out, that’s OK. You are where you are. Let’s begin to shift your energy to make your goal more appealing, and thus achievable.

No matter where you are, look at your thoughts, feelings, and beliefs and see if they are supporting your new actions, or if they are setting you up to fail.

For instance, how sustainable will your commitment to workout be if you are thinking thoughts like:

  • “I hate exercise.”
  • “I hate to sweat.
  • “I have to work out perfectly everyday or there’s no sense in doing it.”
  • “Exercise is no fun.”
  • “I am hating every moment of this.

Those kinds of thoughts will ensure you give up on your resolution.

You can tell by how they make you feel. How much do they fuel your belief that you can meet your goal? What outcome are they pointing towards?

Chances are if you’re thinking thoughts like these, you can’t jump right away to the idea that, “exercise is fun and you love it.” How honest does that feel? So begin by easing up on your thoughts just a little bit.

For instance:

  • “This may be hard, but I really want to meet my goal.”
  • “I know when I get this done I’m going to feel better.”
  • “I can do anything for 10 minutes.”
  • “I don’t have to be perfect, but I do need to be consistent.”
  • “I used to love running and playing as a kid. If I don’t love this exercise, I’ll find something else I enjoy.”
  • “Each small step I’m taking is moving me closer to my goal.”
  • “I’m building endurance and muscle. Tomorrow or next week this will be easier.”
  • “I want to do this because I want to be healthy, fit, and slim.”
  • “I want the freedom that health brings. I want to love my body—and life.”

Easing up a little on your thoughts feels better and fuels your positive beliefs that you can achieve your goals.

Aligning your thoughts, feelings, and beliefs to support your actions is like turbocharging your ability to meet your weight loss goal. 

Pay attention to your thoughts, feelings, and beliefs about your diet and exercise program. Are they moving you where you want to go? If they aren’t, change them to support your goals—and help ensure your resolution becomes reality!

Together we can do it!

Today is the day! Register now for my FREE tele-class to help you revolutionize your weight-loss resolution (so it finally works)! 

Transform Your New Year’s Resolution

to Lose Weight!

Make 2013 the Year

You Finally Get the Body You Want 

January 2, 2013, 8 p.m. USA Eastern

In this content-rich seminar you’ll discover:

  •  The Top 5 Ways You are Unknowingly Sabotaging Your Efforts to Lose Weight
  •  Why Your Weight is Still a Struggle for You and How to Break the Rebound Weight-gain Cycle Once and For All
  •  The Surprising Power You Have to Successfully Lose Weight and Improve the Life of You and Your Family
  •  3 Easy Tips to Transform Your New Year’s Resolution and Turn it into a Reality
  •  An Exciting NEW Opportunity to “Love Your Way Slim”
  •  And much more . . .

Sign up for the call now!  loveyourwayslim.com/transformyourresolution/

Let me help you make 2013 the year you mark “losing weight” off your list of New Year’s Resolutions forever!

PS I’ll be sending out a recording of the call, so even if you can’t listen live, sign up now! 

Simple Tips to Do Now to Make Your New Year’s Resolution to Lose Weight a Reality

Snow Tracks

Many of you may be hitting the road over the next few days to celebrate Christmas or New Year’s with family or friends.

Travel can be one of the hardest times for people to maintain their health and wellness. Throw in holiday stress, and many give up all together.

Instead, you may fall into the pies, cookies, and other holiday treats, resolving to lose weight come January 2.

But how’s that worked out for you in the past?

Chances are you started out strong enough. You may have joined a gym or begun an exercise program. Maybe you beat the odds and kept it going for a month or two—or even met your weight-loss goal.

But then the weight crept back on and here you are at the holidays resolving to lose weight—again.

What if you could make some simple changes now that would improve your chances of successfully losing the weight—and keeping it off—in the New Year?

What if:

  • It’s easier than you currently believe?
  • You can still eat everything you really want?
  • The confidence you generate now will help fuel your success come January 2?

Many people are so focused on the time that they don’t have that they miss all the small opportunities they do have to work physical and emotional wellness into their day.

Here are some practical tips that will help you maintain your wellness while traveling—or while dealing with holiday stress—and give you a head-start on getting the body you want come January.

Eat Only What You Love

Let’s face it. Not everything is calorie worthy.

If it’s not curl your toes and satisfy your soul delicious—don’t eat it.

Be discerning about what you are going to indulge in.

You may feel like its “polite” to eat some of everything, but all that’s doing is keeping you from truly enjoying the foods that you love—and potentially packing on pounds. Most people aren’t paying that much attention to what you are putting on your plate, so pick the one or two items that you truly love and would feel deprived if you weren’t eating.

Then really savor them. You’ll discover that it’s the first few bites that are packed with the most flavor. When you truly focus on and enjoy those first bites you are more satisfied and can keep your portions small.

And if Aunt Matilda complains that you aren’t eating her casserole, tell her you really want to savor it and pack up a serving to eat later–or not!

This is your body! You are empowered to choose what you put into it.

Scope Out Restaurants

More and more families are heading out for holiday meals. Whether you lean towards big chains, or like to sample the local cuisine, the Internet is a great resource.

If you can, check out the on-line menu before you head to dinner so you have planned what you’re going to order. This way, you’ll be less swayed by passing entrees, delicious smells, the bread basket, and a growling tummy to order something less healthy when the waiter finally arrives.

And don’t be afraid to ask for dishes to be prepared in a way that meets your needs. You are paying for the meal, and this is your body. Ask for what you need.

Also, decide how much you are going to eat beforehand. Then ask for a box at the start of the meal to put away the extras, so you can then focus on enjoying the meal and company without eating more than you intended.

Prepare for a Snack Attack

Chances are you will not make a great choice if you reach for a snack at one of the gas stations your stopped at on your trip. And one of the worst things you can do is not eat all day in preparation for a big meal. You are guaranteed that you will overeat and physically pay the price later.

Instead, plan ahead and bring some snacks from home.

These could include:

  • A baggie of various nuts and dried fruit for a quick and easy trail mix.
  • A stash of protein bars or home-made healthy treats.
  • If you have access to a refrigerator, bring along some pre-sliced fruit and vegetables, fat-free Greek yogurt, low-fat cheese, and anything else that you might want that needs refrigeration. Often hotels can put a mini-fridge into your room. Remember to ask for what you need.

Eating small, frequent meals throughout the day will keep your energy level high and hunger at bay without ruining your appetite for the main event.

Drink Lots of Water

You need a lot of extra water while traveling. Bringing a refillable bottle is an easy solution. If you don’t like the taste of the tap water, buy bottled water.

If you forget your reusable bottle, just buy a bottle of water and refill it.

And skip–or if that will make you feel deprived–go easy on the alcohol, which just dehydrates you further and will result in a wicked hangover the next day.

Pack Your Walking Shoes 

Tennis ShoesYou don’t have to get in a full-blown workout to get the benefits of moving your body. Even 10 minutes can boost energy, and make it easier to tolerate Uncle Oliver telling that same story for the billionth time.

Ideas include:

  • Strap on your trainers and walk or run around the block. Feel awkward? Volunteer to walk the dog. (This is a particularly good idea when you start to feel the stress of family dynamics.)
  • Pack your iPod and dance for 10 to 20 minutes in your room.
  • Bringing your computer? Pack a workout DVD that can work out to in the privacy of your room.
  • Do weight bearing exercises, such as push-ups and burpees to get your body moving and the blood circulating.

Bonus! Most of these workouts can be done in your pajamas if your workout clothes didn’t make it in the bag.

Getting in some kind of physical activity is particularly important if you are going to be spending a lot of time sitting in planes, trains, or automobiles.

Catch Your Zs

One of the keys for making sure you rapidly rebound after your trip is to get adequate rest, which can be a challenge in a strange bed hearing noises that you’re not used to, or if you have bright lights peaking through your curtains.

Prepare for these problems by packing an eye pillow or mask, ear plugs, and downloading an app on your cell phone that plays ambient noise, like a fan or rainfall.

You know what adequate rest means for you, so do your best to go to bed at a time that will enable you to get the sleep you need.

And if you do find that you ate more than you planned, heeded the call of a holiday treat, or needed the sleep more than moving your body, don’t beat yourself up.

To make your New Year’s resolution a reality this year, you only need to be consistent, not perfect.

Together we can do it!

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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!

Are You Being Selfish if You Take Care of You?

christmas-meditatorAre you taking care of you?

Often women are reluctant to make caring for themselves a priority. This is particularly true during the holidays.

You may feel like there is just too much to do.

All the shopping, decorating, socializing, cooking, sending out holiday cards—the list goes on and on. Plus, you may be focused on creating a magical holiday experience for your kids and family.

You may feel that taking care of you is being selfish.

The Truth is that you have to take care of yourself first to have the stamina and energy to take care of others.

Ask yourself, “Are you the best partner, mom, daughter, friend you can be if you’re over-tired? How much harder is it to get everything on your to-do list done if you don’t feel physically well?”

A common response to the idea of establishing a routine of self-care that includes getting enough sleep, exercise, healthy foods, and quiet time for self-reflection or meditation is, “I don’t have time to do those things.”

The Truth is you don’t have time NOT to do them.

Making your self-care your highest priority—even if it’s only 15 minutes a day—will give you extra energy and vitality that will enable you to be the partner, mom, daughter, and friend you want to be.

And it helps you “do” more in the time you do have.

If you only have 10 to 15 minutes a day to take care of you, what should be highest priority?

If you can do just one thing, figure out how to move your body in some wayeven if it’s just 10 minutes a day.

Exercise is powerful medicine. The list of its benefits is long and incredible. Study after study shows that exercise plays an important role in promoting sound physical and mental-health, as well as emotional well-being  If the effects of exercise could be put in a pill, everyone would want to take it.

This doesn’t have to be a long, full-blown workout. Even going for a walk around the block makes a difference and provides stress relief. It could even be vigorous vacuuming! Get creative and count everything you do.

Other simple but powerful things you can do are:

  • Take 3 deep breaths. It sounds simple, but you’ll be amazed at the shift in energy it provides. And you can do this anytime, anywhere.
  • Meditate or sit quietly or take a bubble bath for 5 to 15 minutes. Quieting your mind for just a few minutes boosts physical energy, and also makes solutions easier to see.
  • Focus on appreciating not only the blessings in your life—but also of the people in your life. This is like blazing a mental trail for how you want your life and relationships to be.
  • Take a nap! Even 10 minutes can rev up your energy and help quiet the mental strain for the rest of the day.
  • Be picky about the treats you eat. Is it really calorie-worthy? Choose healthier foods or smaller portions—most of the time—and then really enjoy the treat you do eat.

These small actions boost your wellness and well-being—and your ability to be there for the people you love. 

Establish a simple and doable routine of self-care. Actually schedule it in your calendar and do your best to work everything else around it.

Make taking care of yourself your highest priority so you have the energy and vitality to take care of others.

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.

I didnt make to the gym

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!

5 Easy Tips to Make Creating Healthy Habits Fun!

Calendar January 2 Transformation StartMost people are not going to start a new eating or exercise program before January 2.

But you can drastically increase the chances of fulfilling your New Year’s resolution to lose weight by creating new mental habits right now

And it can take as little as 5 minutes a day.

Think about how much you get done when you are excited, eager, and looking forward to something. Now think about how hard it is to make progress when you are dreading something, don’t want to do it, resent it, etc.

While you can move forward and get stuff done while you are feeling negative catabolic emotions, consciously shifting to positive anabolic thoughts before you begin a task is like putting on rocket boosters. 

Not only is your power to get things done greater, but it’s easier and more fun.

Most of what makes releasing weight “hard” are your current mental habits.

You have thoughts about how hard it is to lose weight that you have repeated for so long that you don’t even realize there’s another way to look at it. You have practiced dreading dieting. You have developed a mental rut on exercise that is not serving you.

These are just some catabolic habits of thought you have going on. Thoughts are made of energy, not marble. They can be changed! 

Why do you want to go to the trouble of creating positive, life-building anabolic mental habits, you might ask?

Because anabolic thoughts result in emotions that feel good.

Those emotions make your heart sing. When you are feeling anabolic emotions, you know that things are always working out for you. When there’s a problem, you see the solution. You laugh more. You relax more. You are happy to be alive. 

As a result, the actions you need to take feel easier.

  • Instead of hating to work out, you start to enjoy it.
  • You find you like the taste of fresh vegetables.
  • You easily make the decision to turn off the T.V. and go to bed so you will wake up rested and refreshed.
  • Water starts to taste good.

 It’s easy. It feels like the choice you want to make.

Progress not perfection

Start now to create these new mental habits and come January 2 you will be so ready to turn these thoughts into action that there will be no stopping you!

Here are 5 easy ways to begin creating new mental habits:

  • Make a list of how you want to feel come January 2.
  • Think about all the reasons Why you want to be fit, strong, and slim. (Go deeper than just looking good.)
  • Remember all the ways you enjoyed being active when you were a kid.
  • Slow down during meals and really appreciate your food and how it is building the body you want.
  • Appreciate the life giving aspects of the water you are drinking.

Doesn’t that feel good?

Now practice these thoughts every day.

Often people will use the excuse that they don’t have time to create new mental habits, particularly during the holidays.

Truly, you don’t have time not to!

By taking a few minutes now, you will more than make up with ease and efficiency when you do start your eating and exercise program.

A huge bonus is that the more you practice these new mental habits, the easier and more fun your life becomes.

What is one thing you can begin to do regularly to shift your mental habits? What difference does that make in creating the body—and life—you want come January 2nd?

Together we can do it!