Instead of a Cheat Day…Try This!

Do you have a Cheat Day?   I recently got asked if I have cheat day in regards to the way I eat?  I replied, “Nope!”  I don’t believe in cheat days and here’s why…”   Before I go into my explanation, I want to tell you that I used to have cheat days back in the day, and found it didn’t work for me for a lot of different reasons.   Cheat days easily turn into —> cheat weekends —> which easily turn into cheat weeks —> then into cheat months!  And before you know it, you’ve fallen off the wagon, the wheels have come off the wagon, and the wagon has exploded.   Then you’re scrambling and desperate to pick up the pieces and start your diet over by restricting again to make up for all this binging and fun you’ve been having with food.  And the cycle just keeps […]

When I Lose Weight, Then…

  When I lose weight, then…. I’ll feel more confident. I’ll be happy. My doctor will get off my back about my BP, cholesterol, and diabetes. I’ll be more accepting of my body and the way it looks. I won’t cringIe every time I look in the mirror at my body. I’ll buy the clothes that I’ve always wanted to wear. I’ll be accepted by my friends, family, or co-workers. I’ll be more desirable. People will want to date me. I’ll want to exercise more. I’ll have more energy to play with my kids. I’ll go on that beach vacation and wear a bathing suit. ALL of my problems will just go away….   Ever said or thought one of the above thoughts?  I’ll be the first to raise my hand ? and say, “Sure have…I’ve even had different combinations of these thoughts, at the same time, depending on what’s going on […]

The Difference Between Commitment & Interest

  How committed are you?  Lately, I’ve been addressing my commitment issues that I have in a lot of areas of my life, and this little gem of a quote popped up…     “99% is a bitch, 100% is a breeze” – Jack Canfield    This is how Jack explains that it’s harder to sort of commit to something, than it is to just be ALL IN!  When I think about it, it makes a lot of sense, doesn’t it?  However, I’d be willing to bet that some of us are really committed, until things get tough or we’re facing failure…   To examine this point further, here’s a quote by Ken Blanchard, coauthor of “The One Minute Manager.”   “There is a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something, you accept no excuses, only results.”   […]

I USED TO…3 Words To Eliminate From Your Vocabulary

  The next time you catch yourself saying or thinking the words, “I USED TO…”  I want you to STOP ?!  Because what follows after those three seemingly harmless words usually isn’t very motivating or up lifting.  In fact, what follows usually keeps us feeling small and like we aren’t enough.  At least, that’s what usually happens to me.   I USED TO: weigh ______ pounds (fill in whatever your lowest weight ever was) be a size _______ (fill in whatever pair of pants or dress you can’t wear now) be able to run _______ miles be able to run a ________ minute mile be able to lift ______ pounds eat healthier sleep better have less wrinkles or look younger have a better relationship with my partner feel more happy be less stressed workout more consistently have a better job make or have more money have more fun and the list goes […]

Expect to Mess-Up on Your Health and Fitness Journey

  Today’s blog is short, sweet, and simple, but very important for us to understand if we’re going to make a healthy lifestyle SUSTAINABLE!   “There is no such thing as failure in this process — it’s just like learning an instrument or a new language — the expectation SHOULD BE that you will mess-up, and often.” – Jill Coleman     I think my previous online biz coach/mentor, Jill, put this very simply about the importance of not giving up and building RESILIENCY on your health &  fitness journey. There will be ups and downs, so EXPECT that, and keep putting one foot in front of the other!   EXPECT Mess-Ups, and then Practice Self-Compassion.   I used to spend a lot of time thinking that if I was more self-critical after a mistake or mess-up that it would force me into doing better, but all of that beratement and shame usually just caused more […]