Our thoughts can be changed. Yes, this is true. We can review our thoughts and determine whether they are based in reality or not. Our thoughts determine our feelings. We act based on our feelings, so this is a critical first step in changing behavior--shifting mindset so that everything else that follows can improve.
Here is a common thought that gets in the way of change: "I can't do it." Just by saying this to yourself, in your head, helps you believe this falsehood is true. You start feeling it really is true, so much so, that your feelings determine your actions. You do something like order a take out pizza instead of making a healthy meal at home. All this can happen because of telling yourself something untrue.
Make no mistake about it, behavior change is hard. On the other hand, it is practically impossible if we tell ourselves that we can't do it. The truth is that we can change if we decide to. We can change if we shift the mindset to something more positive. Our thoughts become our feelings, and our feelings play out in our actions. This process is gradual and full of rewards. We have to work at it and repeat it over and over again until it becomes our new mindset. And then--even more rewards.
We are one month into 2018, and lots of people have already abandoned their healthy resolutions. We don't need to be those people. We can be the people who keep going. We can be the people who choose to look at things differently to get different results. That's a powerful and positive place to be.
Embrace it.
Wednesday, January 31, 2018
Tuesday, January 23, 2018
Dream BIG
When we have reasons for doing what we do, the work that goes into achieving what we want makes a lot of sense. When we have a clear picture of why what we want is so important, our goals become more obvious. Our path to achieving our dreams is much clearer.
Dreams, desires, goals, whys...they are all about the very same thing--a wish from the heart that means a lot to us. In fact, it matters even when things are not going well. In weight loss, regardless of how many times we try and fail to succeed, no matter how often we regroup and start again, we will never be able to shake the desire to do something about the problem. The reasons may change, morph into something else and even become life or death choices. Think about losing weight for vanity alone. Just looking better in your jeans, for example. Think about losing weight for health reasons. You have been placed on the "PRE-diabetes" list, and you refuse to become a diabetic. Think about heart disease and stroke and how excess weight, poor eating choices and a sedentary lifestyle can literally end your life too soon. No matter what the reasons, once the desire is firmly rooted in your heart, to get more from your life, it will not wither no matter how poorly you tend to it.
This makes dreaming BIG for more life even more important. We want what we want. Wanting it is a first step. Developing strategies to get what we want is another step. Creating accountability during the process is critical. Embracing virtues like patience, forgiveness, perspective and self love is also crucial in keeping this life long journey manageable.
No one promised an easy path or a direct route. What is far more likely is that we will get what we really want if we do the work. How long? How hard? How much? That depends. One thing is clear: the reason why people achieve their goals is because they keep pursuing them. No matter what the set backs, no matter how long it takes, no matter what the circumstances, they refuse to take no for an answer, so they keep going. So, they get there.
Let's be those people who refuse to let life's circumstances, a snowstorm or impatience keep us from getting more. We deserve to have the life we dream of. It is created one moment at a time, one day at a time. We all have the built in advantage of a do-over. If you don't like today, then don't do it tomorrow. It's that simple. Bring more of what you really want close to you, so that your dreams are not just dreams--they become your new reality. That's a life worth working for.
Dreams, desires, goals, whys...they are all about the very same thing--a wish from the heart that means a lot to us. In fact, it matters even when things are not going well. In weight loss, regardless of how many times we try and fail to succeed, no matter how often we regroup and start again, we will never be able to shake the desire to do something about the problem. The reasons may change, morph into something else and even become life or death choices. Think about losing weight for vanity alone. Just looking better in your jeans, for example. Think about losing weight for health reasons. You have been placed on the "PRE-diabetes" list, and you refuse to become a diabetic. Think about heart disease and stroke and how excess weight, poor eating choices and a sedentary lifestyle can literally end your life too soon. No matter what the reasons, once the desire is firmly rooted in your heart, to get more from your life, it will not wither no matter how poorly you tend to it.
This makes dreaming BIG for more life even more important. We want what we want. Wanting it is a first step. Developing strategies to get what we want is another step. Creating accountability during the process is critical. Embracing virtues like patience, forgiveness, perspective and self love is also crucial in keeping this life long journey manageable.
No one promised an easy path or a direct route. What is far more likely is that we will get what we really want if we do the work. How long? How hard? How much? That depends. One thing is clear: the reason why people achieve their goals is because they keep pursuing them. No matter what the set backs, no matter how long it takes, no matter what the circumstances, they refuse to take no for an answer, so they keep going. So, they get there.
Let's be those people who refuse to let life's circumstances, a snowstorm or impatience keep us from getting more. We deserve to have the life we dream of. It is created one moment at a time, one day at a time. We all have the built in advantage of a do-over. If you don't like today, then don't do it tomorrow. It's that simple. Bring more of what you really want close to you, so that your dreams are not just dreams--they become your new reality. That's a life worth working for.
Thursday, January 18, 2018
Create a Spark
When it comes to weight loss, misery will get us started on making a change. Tight underwear, strangling pants...uncomfortable feelings after eating too much of the wrong thing...seeing photos that are not complimentary...those are the "sparks" that get us motivated initially to finally do something. If we were happy, we wouldn't bother. To continue on the path to healthy changes, however, misery doesn't motivate. Feeling good about the choices, the sense of accomplishment, seeing the results, etc. is what keeps us going.
My challenge to everyone this week is to create a spark. Try something brand new to get out of your comfort zone. Just by pushing outside your bubble, you are taking a risk that has the potential of reaping reward. For example, trying a new fitness class for this first time could do it. What if you didn't know that you like zumba or oula or chi gong? What if you didn't know you could do yoga but not like the pretzel models in Yoga Journal magazine. You can do yoga your way? What might that feel like? What about trying a new food or recipe for the big game on Sunday?
By stepping away from the tried and true, we are opening ourselves up to new experiences and new possibilities that create a feeling of goodness. When we were kids, our entire lives were made up of sparks. Every day at school was learning something new. Every sport we tried was different and called upon new skills. Every year we had new teachers. This kept our lives interesting. As adults, it is far too easy to settle into a routine and get stuck there. If that creates boredom, that's not helping.
Our bodies, our minds and our spirits like a change. A change for the better. With that in mind, open yourself up with the eyes of a child, to a new experience this week and see what it might do for you.
You are worth it.
My challenge to everyone this week is to create a spark. Try something brand new to get out of your comfort zone. Just by pushing outside your bubble, you are taking a risk that has the potential of reaping reward. For example, trying a new fitness class for this first time could do it. What if you didn't know that you like zumba or oula or chi gong? What if you didn't know you could do yoga but not like the pretzel models in Yoga Journal magazine. You can do yoga your way? What might that feel like? What about trying a new food or recipe for the big game on Sunday?
By stepping away from the tried and true, we are opening ourselves up to new experiences and new possibilities that create a feeling of goodness. When we were kids, our entire lives were made up of sparks. Every day at school was learning something new. Every sport we tried was different and called upon new skills. Every year we had new teachers. This kept our lives interesting. As adults, it is far too easy to settle into a routine and get stuck there. If that creates boredom, that's not helping.
Our bodies, our minds and our spirits like a change. A change for the better. With that in mind, open yourself up with the eyes of a child, to a new experience this week and see what it might do for you.
You are worth it.
Tuesday, January 9, 2018
Resiliency in the New Year
This word is coming up a lot lately: resiliency. It means that we weather the storms of life, to the best of our ability-and come out of the storm with renewed vigor. It does not mean we suffer through, endure and complain. I like thinking of this "virtue" because it applies to everyone. Everyone suffers life's blows, but not everyone emerges stronger than before. Instead of hoping that nothing bad ever happens, we might be better served by practicing our rebounding/recovery skills.
There is a new commercial by Procter and Gamble for the Winter Olympics. It is about moms encouraging their children to keep going despite the odds. We see a child skiing with an artificial leg and another child ice skating with patched up skates. These messages remind us that nothing is perfect, but that doesn't have to stop anyone from succeeding. Of course, the undying love of a good mom pushes the theme along.
With 2018 upon us, and all the reminders to recommit to health, wellness, fitness, organization, order, calm, etc. it is nice to be reminded that no matter how much we truly desire these things, no one said it would be easy. Working towards good health is a moment by moment, day by day worthy pursuit. That doesn't mean we won't have setbacks no matter how hard we try. It means we keep trying. Resiliency. Intentions sound good, but without the good, old-fashioned hard work it takes to achieve them, they are nothing. Actions. Being active is required of us in this technology age. Computers keep life "convenient" and very fattening. We have to find a work-around to counteract the damage. Drive. Seeking calm in the eye of the storm is a life skill that gets developed by being in the eye of the storm. Experience.
Someone asked me what my new year's resolution was. I told her it is to eat the food in my refrigerator and not waste. She replied that she never wastes food. As for me, this is an effort to be sure to eat the food I have and not let it go bad. I am doing well so far. Some day I hope this is not a resolution but a life style. I heard a fitness expert on tv say that her resolution is not to complain. She had to get up at 3AM to be on Good Morning America, and she said--no complaining about getting up--I get to be on tv! Perspective. Everyone has to do things they don't particularly enjoy because of what those efforts get them. Keep your eye on the prize.
Good health, however, is not a resolution. It is a daily commitment to yourself to do the right thing mostly right, most of the time. We know some days are better than others. We know some days are not as bad as they might have been in the past. No matter what, we keep going as we accumulate more life experiences and more wisdom. We gain perspective and become more resilient.
Practice your resiliency skills this week and see yourself in situation you may not particularly like but that you can emerge from even stronger. This mom says yes, you can.
There is a new commercial by Procter and Gamble for the Winter Olympics. It is about moms encouraging their children to keep going despite the odds. We see a child skiing with an artificial leg and another child ice skating with patched up skates. These messages remind us that nothing is perfect, but that doesn't have to stop anyone from succeeding. Of course, the undying love of a good mom pushes the theme along.
With 2018 upon us, and all the reminders to recommit to health, wellness, fitness, organization, order, calm, etc. it is nice to be reminded that no matter how much we truly desire these things, no one said it would be easy. Working towards good health is a moment by moment, day by day worthy pursuit. That doesn't mean we won't have setbacks no matter how hard we try. It means we keep trying. Resiliency. Intentions sound good, but without the good, old-fashioned hard work it takes to achieve them, they are nothing. Actions. Being active is required of us in this technology age. Computers keep life "convenient" and very fattening. We have to find a work-around to counteract the damage. Drive. Seeking calm in the eye of the storm is a life skill that gets developed by being in the eye of the storm. Experience.
Someone asked me what my new year's resolution was. I told her it is to eat the food in my refrigerator and not waste. She replied that she never wastes food. As for me, this is an effort to be sure to eat the food I have and not let it go bad. I am doing well so far. Some day I hope this is not a resolution but a life style. I heard a fitness expert on tv say that her resolution is not to complain. She had to get up at 3AM to be on Good Morning America, and she said--no complaining about getting up--I get to be on tv! Perspective. Everyone has to do things they don't particularly enjoy because of what those efforts get them. Keep your eye on the prize.
Good health, however, is not a resolution. It is a daily commitment to yourself to do the right thing mostly right, most of the time. We know some days are better than others. We know some days are not as bad as they might have been in the past. No matter what, we keep going as we accumulate more life experiences and more wisdom. We gain perspective and become more resilient.
Practice your resiliency skills this week and see yourself in situation you may not particularly like but that you can emerge from even stronger. This mom says yes, you can.
Thursday, January 4, 2018
Pause and Reflect
The gifts have been opened. The visitors have come and been fed and entertained. The kids are still off school. Mind-numbing, bone-chilling weather has arrived to bring in the new year. That's a lot if you think about it--which is exactly what it is time to do. Let's take a few moments to go inward, literally and figuratively and consider the happenings of 2017 so we can leave them behind and move on to something fresher.
Let's review this past holiday, for example. Do you like the choices you made? Would you make them again? How do you feel physically? Did you learn anything from how your time was spent, how your smart points were spent? No judging one way or the other. We are just noticing. If you like how things went, then consider that a great move. If you'd make different choices the next time, then do so. That's all. No judging one way or the other.
What about the bigger picture? What about how you are spending your precious time and where you put your limited energy? Are you feeling that your values and how you'd like to be living are prioritized? Are you noticing you'd like to do something else or try something new or take on a new challenge or recommit to your health and wellness? Whatever pops up when you slow down long enough to notice is exactly what has been there all along. We can listen for those messages.
Your body doesn't know whether it is 2018 or 2017. It doesn't have an on/off switch like the ball in Times Square in New York. Your body says every single day of every year, treat me right. Feed me well. Exercise me. Relax and restore me and let me sleep well. Your body says keep me hydrated and in motion, engaged and challenged by new activities. Your mind can easily follow suit.
Good health and wellness, weight loss/weight maintenance are not resolutions. They are lifestyle commitments to what really matters. The holidays are really over, and it's time to leave them behind. It's time to move along and refresh your commitment to more order in your life, fewer distractions and more self care. That's the perfect gift every day of the year.
Here's to more joy, more health, more wellness, more weight loss and maintenance in 201
Let's review this past holiday, for example. Do you like the choices you made? Would you make them again? How do you feel physically? Did you learn anything from how your time was spent, how your smart points were spent? No judging one way or the other. We are just noticing. If you like how things went, then consider that a great move. If you'd make different choices the next time, then do so. That's all. No judging one way or the other.
What about the bigger picture? What about how you are spending your precious time and where you put your limited energy? Are you feeling that your values and how you'd like to be living are prioritized? Are you noticing you'd like to do something else or try something new or take on a new challenge or recommit to your health and wellness? Whatever pops up when you slow down long enough to notice is exactly what has been there all along. We can listen for those messages.
Your body doesn't know whether it is 2018 or 2017. It doesn't have an on/off switch like the ball in Times Square in New York. Your body says every single day of every year, treat me right. Feed me well. Exercise me. Relax and restore me and let me sleep well. Your body says keep me hydrated and in motion, engaged and challenged by new activities. Your mind can easily follow suit.
Good health and wellness, weight loss/weight maintenance are not resolutions. They are lifestyle commitments to what really matters. The holidays are really over, and it's time to leave them behind. It's time to move along and refresh your commitment to more order in your life, fewer distractions and more self care. That's the perfect gift every day of the year.
Here's to more joy, more health, more wellness, more weight loss and maintenance in 201
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