Here come the doughnuts! There goes my diet plan!
How many time have you begun a nutrition plan or diet only to have someone bring doughnuts to your office or home?
You have the best intentions and you're certain your willpower will hold out this time. After all your beach trip is only a few, short weeks away, and you want to look good in your swimsuit!
Usually this is where the bargaining begins. You have a debate with yourself. You reason that you've been so good on your diet so you choose to indulge a little. Everyone else is, why should you be the only one left out? So you take a delicious doughnut, or two, and decide that tomorrow is a new day and you'll eat perfectly tomorrow.
Does this situation sound familiar? Maybe it's not doughnuts for you but chips and salsa, or ice cream? Whatever "it" is doesn't really matter. What does matter how you feel afterward -- as a wimp with no willpower.
I'm going to share with you a secret: willpower has nothing to do with it.
In my days of constantly chasing weight loss and experimenting with different diets this scenario was common place for me. I see the scenario daily on social media. It's usually portrayed with clever memes or a gif but, nevertheless, the guilt-trip is the same success comes from willpower, and if you only had more of it you'd be successful.
Why does this cycle happen and how can it be stopped?
Willpower is highly overrated. It's a word we frequently use and see yet, if asked, I'm guessing most of us would have trouble defining it. It almost feels like a mystical factor that needs to be harnessed in order to have power over food.
I'll say it again. A lack of willpower is not most people's problem.
Take the focus off of willpower and instead put it on decisions, habits and discipline.
Dieting doesn't work in the long run and I'm not a fan.
What if you never again had to use the word "cheat" when it comes to food? FREEDOM!
It's sad that over the years we've forgotten how to eat. We seem to know nothing about listening to our own bodies.
It's January and, as I expected, I'm noticing a trend on my social media accounts. I'm sure you have, too. It seems everyone is excited to share their latest diet endeavors and how they plan to shape up for good in 2018. The intentions are good but the way I see some women going about it is not.
There are so many methods of eating available: paleo, vegan, vegetarian, pescatarian, lacto-ovo vegetarian, and perhaps the most disturbing, keto.
Apart from food camps there are numerous diets available that promise quick, yet lasting results. Cabbage soup diet (been there, done that and it was SO incredibly disgusting), apple cider vinegar and maple syrup fast, carb cycling (who can keep track?), counting calories, counting macros, etc.
I've tried a few of these myself. In fact when I first began healing my body through nutrition I classified myself as a vegan. I'm the first to admit I've fallen into the trap of forcing myself into a food camp, and I've had my fair share of dieting.
As a health coach and being passionate about nutrition people ask me, "What diet do you follow?"
My answer is, "I listen to my body."
"Huh?" with a blank stare is a typical response.
It's hard for women to believe that I don't follow a specific plan. What rules do I follow? How do I know when to eat or what to eat? I understand their questions because I had these same questions a few years ago. It's what led me to where I am today. Chasing weight loss, looking for quick fixes and miracle cures led me to a place of gut imbalance and chronic inflammation in the form of cystic acne. I had to find different answers.
Before jumping into a new diet plan or finding yourself feeling trapped by a food camp I encourage you to consider these few things.
Everyone is choosing a "Word for the Year" -- everyone except me.
So much can change in your life in one month, one week or even one day, much more over the course of one whole year.
Some words I've seen chosen are: joy, trust, slow, rest, yes, brave, etc. You get the idea the latest fad is to choose a word that represents the type of year you want, and then make decisions based off the word. One major change in your life will sabotage everything, if it all rests on one word. I plan my year for vacations, school schedules and big projects for my business, but for all the other things? Monthly. My approach is more realistic, and healthier. Therefore, instead of adding stress when life goes crazy, I am able to adjust.Flexibility facilitates your wellness journey.
So often we view the month of January as setting the tone for the year. If we are successful with our health in January then we can assume we'll be successful for the rest of the year. I'm sorry but this is faulty thinking. First of all what if January is an incredibly challenging month for you financially, emotionally, or physically? What if you feel "unsuccessful" this month? Does that mean the rest of your year is shot? I sure hope not!
On the flip side of this, what if January is a highly successful month for you? You hit your fitness and nutrition goals you're on your way to your summer body and then reality hits and you find yourself back where you started. Does this mean you need to wait until next year to start over? Of course not! It would be silly to even think that. This is exactly why I enjoy the new year but I don't place too much pressure on myself to make the month of January "perfect."
A key element that is overlooked when it comes to New Year's goals is how to implement new habits to accomplish those goals. Goals are set with good intentions but, without a clear plan, it is likely you will fall short. This can leave you feeling like you failed. The remedy is to develop some new habits.
The greatest success I've seen with creating new habits is planning out and implementing one or two at a time. Focus on those few items and really perform them well for six weeks, at least. Then it will become an organic part of your day. After that, add another new, healthy habit.
For example, let's say this year you want to implement a new exercise routine, cut out all processed foods, get 8 hours of sleep each night and implement a quiet time into your day for reflection. Wow I'm tired just writing all that! That's A LOT of pressure, and too much to handle all at any once.
The key is to choose one or two of these new habits, decide how you're going to implement it and then get to a point where it's second nature. Let's say you choose to focus on getting adequate sleep each night, but you're also eager to start working out. Determine what time you need to go to bed by to get the sleep you need. Then decide what you'll do to ensure that your head hits the pillow at the time and do those things.
To begin your new exercise routine start slowly. Plan to commit to 20 minutes a day to start. Work your way up from there. If you currently don't exercise at all, but set a goal to workout for one hour, 6 days a week, you'll probably revert back to your old ways. It's just too much pressure on the body. Will this take longer than implementing all the goals at once? No it will not, because it will work.
Whatever you do to inspire yourself for the new year I encourage you to remember this, one critical truth:
Taking care of your body is lifelong commitment.
There is no quick fix, trendy diets or fad exercises are never a miracle cure. I encourage you to view good health as a way of life. Adopt that way now and stick with it forever.
What is it about Sundays and feeling blue? I don't think I'm alone in this as I've seen other bloggers write about this very topic. Not to mention a good friend of mine and I call it depressing Sunday. In fact we call or text often on Sundays and say the words, "Happy Depressing Sunday!!" I must say this little joke between us has actually brightened my day more than once.
What does this have to do with our health? Plenty, so keep reading.
I don't know about you, but I'm the type of person who thrives on routine. I like the mundane, ordinary tasks of the week and while I may get tired of it sometimes, there's also a great deal of comfort in it. I'm a Christian and grew up in a Christian home so Sunday was always a day of worship and rest in our house. My parents even had a rule that any weekend homework had to be completed by Saturday night because come Sunday there would be no working on it. I much appreciated this rule because I was never frantically trying to get school work done before Monday morning rolled around.
While Sundays have always had a calmer feel to them, there's something that feels almost sad to this day. Whether or not you are a believer, and whether or not you attend a church, I don't think many would argue that Sunday does represent a somewhat slower pace that any other day of the week. It's a time to sit back, be with family and rest for the week ahead.
It's the sitting back and resting part that is a bit scary to me. Weekly schedules and routine keep my body busy and my mind busy. There's not much time for reflection and this also means there's not many pockets of quiet. While this does get tiresome, it also offers a certain level of protection. I can't stop and think and reflect because I need to move on to the next task. Sundays provide a large window of time where I really don't know what to do with myself and I'm forced to deal with the quiet.
Our state of mind is essential to our overall well being. Everything is connected: mind, body, and spirit. It's important these things are in tune with one another. Now I'm not saying don't ever feel sad or blue. Quite the contrary, when these feelings do arise don't ignore them but rather decipher where they are coming from and what's behind them. My mother passed away three years ago and, since then, Sundays have become an even greater challenge -- missing her most in the quiet moments. The reality of her absence cannot be denied during those times.
Here are a few things I've found that help me deal with the Sunday blues:
I recently read an article that struck a nerve with me. It was written by a fighter pilot and the topic was motivation and discipline. His viewpoint was that discipline trumps motivation every time. The fighter pilot said that when it's time to run head first into the enemy you don't feel motivated to do it. After all you're full of fear and would rather turn and run the other way. He said rather it's discipline that's so important at this moment. It's the discipline you've developed, your knowledge on the subject, the training and practice. You know what you have to do so you simply do it.
As I read this piece I felt immediately drawn to what he was saying and I realized that although he was referring to war time battle, the same principle applies to just about every area of our lives. In fact, for many areas of our lives if we only relied on how motivated we felt to do something, nothing would get done.
I see this all the time in my coaching business. Women come to me feeling motivated to make a change. They are tired of the way they look and feel. They know they need a change and at first the prospect of it all is really exciting. They feel motivated to do something different. But then reality begins to set in and the truth is changing the way you eat isn't always a straight, easy road. At this point discipline has to step in and take over. Otherwise you find yourself right back where you started.
When my adult acne was so severe and nothing I tried was working. I began to look at my issue for what it was. A sign of a deeper rooted problem that needed to be solved. This is when I began to change the way I was eating to bring restoration and healing to my body and therefore, ultimately heal my skin. Motivation didn't play much of a role during this process. Initially, I felt motivated by the prospect of clearer skin but that quickly faded. One thing to really understand about using food as medicine, is the results are not always immediate. Obviously, this can feel frustrating. More than that is what others around you see. Let me explain.
To my friends and family, the dietary changes I made, seemed extreme (although they really weren't). People wondered if I was nourishing my body properly. I began to feel a bit of a stigma because I wasn't eating what everyone else was. The biggest issue was that my skin didn't clear overnight and as it was healing it went through a few purging stages. You know the old adage, "Things get worse before they get better"? In my case I experienced this. Therefore to those around me it appeared that all my efforts were in vain.
During these times I didn't feel motivated to keep pushing forward and pursue my goal. In fact, at times I felt downright defeated. Was I completely crazy?! This entire process required discipline on my part. I knew what I needed to do or I would never know the real results. If I quit half way through I would never realize the truth. Worse, if I gave in to temptation or peer pressure to be normal and do what everyone else was doing, I'd have to start back at square one. I had to be disciplined everyday to follow the plan I laid out for myself.
Motivation is overrated. If you want to accomplish real changes in your life, you have to develop discipline. For many of us, this is a struggle to handle on our own. We need guidance and someone coaching us along the way. If you're ready to make a change in the way you eat and see real, lasting results I will help you develop the discipline needed to get there. Contact me for a complimentary introductory session!
What are your thoughts? Is motivation overrated? Is discipline more important? Leave a comment and let me know.
Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7
It's said that the average person gains 7 to 10 pounds between Thanksgiving and Christmas. That's a significant amount of weight. How accurate these numbers are, and whether this actually starts around Thanksgiving (I personally believe it to start in October with Halloween), the fact is the holidays can present a struggle.
As soon as the weather begins to turn cold our bodies begin to crave more nourishment. Unfortunately, our first thought is not of dark, leafy greens tossed in a vinaigrette. Warm, cozy, comfort foods are a more tempting choice and, during the holidays, they abound. That is not necessarily, however, a bad thing. There are plenty of delicious foods that are great options to eat over the winter. The problem I've seen in my private coaching sessions are the number of events that surround the holidays: office parties, family gatherings, cookie exchanges . . . you get the idea. The trouble all begins with the onslaught of your kid's Halloween candy that bag can be SO tempting!
As the holiday season comes to a close with Christmas and New Year's I'd like to share a few thoughts with you on how to manage the holidays.
Are any of these excuses your excuses?
The Bed and Breakfast we stayed at last week was wonderful. Breakfast included pancakes, waffles, sausage, potatoes, and tons of fresh fruit. It was SO delicious and the best part? I lost three pounds!
From the time I was a teenager until most recent years, preparing for vacation meant a period of dieting. I would exercise harder and try to cut calories (I knew shockingly little about nutrition then) in order to get a flatter tummy for my trip. Once on vacation I would throw caution to the wind when it came to food and overindulge. Shortly into my trip I'd be bloated, tired and sluggish. Good times, right? Upon returning home I'd discover that I had gained a few pounds and had to work all over again to lose it. This was my pattern for years. Does it sound familiar?
When I changed my approach towards food several years ago it also changed the way I view dieting in general and how I eat when I am on vacation. This surprised me on my most recent trip because some of the foods I ate were less than stellar and I definitely indulged a little. While I didn't completely stuff myself, I certainly ate to my heart's content each morning. Lunch and dinner consisted of local fare from restaurants in the area. Some were incredible, others not so much and one in particular is definitely getting a negative mark on Trip Advisor. One thing I kept noticing was I didn't at all feel tired the entire time and my tummy was never bloated, which are two common areas of struggle, especially for women.
As I reflected on what I was doing differently and what I might be doing right I came up with a few tips to share with you. These go beyond the "pack healthy snack options" tips.
How To Eat on Vacation:
What if I told you that how you looked was 90% nutrition and 10% exercise?
Someone told me that once and at the time I really didn't want to believe it. After all, we were standing in my Mother's kitchen and at that exact moment there was a box of Girl Scout cookies waiting to be devoured (Hello, Thin Mints!). However, over the years I've come to learn the truth of that statement.
You can't exercise yourself out of poor nutrition. When we are young we have an easier time at maintaining a fit body while indulging in less than stellar food choices. As we age that becomes much harder to do. Also, it's important to remember that how you look is only the surface of it all nutrition affects our outside appearance but more importantly it affects our internal workings and organs. Our outside appearance isn't necessarily an accurate depiction of what's going on inside our bodies.
My freshman year of college I had the fortunate blessing of making friends with a few girls who were as fit conscious as me. They loved to workout and so did I. The three of us got up every morning at 5 am and went to the college gym together. We'd also go for afternoon runs. This amount of exercise was nothing new for me I'd been in the gym since I was in the 8th grade, lifting weights and running. However, what did change for me were my eating habits.
These two girls were more conscious of what they put in their bodies than I was. Since we were all together I quickly followed suit. The results? Well you know the old saying "the freshman 15"? Instead of gaining 15 pounds my freshman year of college, I lost 15 pounds. I was literally in the best shape I'd ever been in and looked much better than I did in high school. It wasn't exercise that changed for me, it was my diet.
Three years ago when my cystic acne came back with a full on vengeance I learned the truth of this statement once again. Nothing externally worked. My acne didn't begin to clear until I changed the way I ate.
How do you look and feel? Do you reward a great workout session with food indulgences? Are you exercising your heart out but not seeing the results you desire?
I encourage you to show up for yourself and feed your body well!
Not sure how to do that? Let me help you. You deserve to look and feel your best!
I've never had great skin. Visits to the dermatologist were a regular part of my years as a teenager. But as a teen, I never would have imagined that I would be battling the same cystic acne during my 30's. But here I was, 33 years old staring in the mirror with an acne riddled face staring right back at me. Why was I plagued with this problem and what on earth could I do to fix it? Nothing seemed to be working for me.
I remember the moment vividly. I gave myself a long look in the mirror and the thought occurred to me, could this be the rest of my life? Might I suffer with acne forever?
Here it is; the most important thing I did to help rid my face of acne. I made up my mind that I could not, would not live this way any longer. I no longer saw myself of a helpless victim. I shifted my mindset and viewed myself as a woman with a decision to make. This was the catapult that propelled me forward.
At this point I recognized that my acne was stemming from my poor gut health. I knew that's where the answers lied, but I didn't really know what the specific answers were. So I prayed and asked God for guidance. It immediately became clear to me. Now it was up to me to put it all in motion...and that's just what I did.
My entire diet changed. I had to shift not only what I was eating, but also how I was eating. My relationship with food completely changed. For me this meant not quite fitting in in a few social situations. It meant carrying a small lunch bag with me everywhere I went so that I was never without something that was suitable for me to eat. I never wanted to be caught with an excuse to eat something that wasn't going to help me reach my goal. I prepared for every situation and I stuck to my plan.
Today my skin is much clearer without the use of acne medications. When I do get a breakout, it's usually not a surprise to me and is typically a result of excess sugar, too much stress, or lack of sleep.
What's staring back at you in the mirror? What is your "I can't live like this the rest of my life"? What is your current mindset about it? Helpless victim or a woman with a decision to make?
Everything is connected: mentally, emotionally, physically and spiritually. You can teeter totter if one of these legs is broken, but what happens when two are broken? The table comes crashing down. Our minds are powerful! The number one reason I see women not looking and feeling their best is they haven't made up in their minds 100% to commit to it. They want the results but they aren't fully there yet with the changes that need to be made. I get it because I was there myself sometimes the comforts we're used to are more comfortable than the pain in our life is painful.
Are you ready to shift your mindset? Are you ready to toss out the excuses and propel yourself forward? I offer a complimentary consultation to see if we're a fit to work together. No obligation to buy. I look forward to helping you look and feel your best!