Lose Weight Find Life

2008 will be great!  Happy New Year to my family, friends, and clients!

As you enter 2008 with a desire and plan for making a change (or changes) in your life, think about a specific time when you felt driven to accomplish a goal and achieve success.  What were the reasons that drove you?  Why did you want to succeed?   Now that you have this in your mind, feel that sense of empowerment.  You can use this experience again and again to create the motivation you need to make changes in your life.  You CAN create the life you want to live with long-lasting changes.

Motivation can seem fleeting.  It can come and go without notice.  You control your motivation.  Reaffirm your motivation every single day.  By reaffirming your motivation daily, you renew the promise of change that you made to yourself.  You brush your teeth and take a shower every day, right?  You practice good physical hygiene daily.  Keep your mental motivation daily by reaffirmation. 

You can replay the experiences of past successes as many times as you need to reaffirm your motivation.  If you succeeded once, you can do it again.  Yes, YOU CAN DO IT!

Believe In Yourself,
Cathy

As 2007 comes to a close, rather than reflect on the things you didn’t do, give yourself recognition and acknowledgment for all the things that you have done.  Congratulate yourself on your many successes even the ones you may consider small.  Celebrate all you’ve done and all you have yet to accomplish. 

What are you proud of?

Believe In Yourself,
Cathy

One thing to remember if you’re considering to start the New Year by making a change in your life (notice, I didn’t say resolutions!) is that change doesn’t have to be hard.  So many times change is thought of as a a painful or a negative word.  It isn’t.  Change is good.  It is how we grow and improve.  If you hadn’t changed when you became a licensed driver or progressed past elementary school, think how different your life would be.  See, change can be good.

One of my clients had a goal of drinking 64 ounces of water each day.  No matter how many times she set that goal she never seemed to make it happen consistently.  I suggested that she buy a jug of water and carry it in her car and keep it in her office.  This way the water jug was in plain sight all day.  This small change and action step turned things around for her completely.  She has made her goal of 64 ounces every day since that small change.  Change achieved, accomplished, and now a habit!

I worked with another client that wanted to stop grazing at night.  We talked about her preferences, her activities, and her lifestyle at night. We came up with the strategy of drinking a cup of hot herbal calming tea.  This one small change resulted in huge results as she felt much calmer and more nurturing of herself.  She broke a plateau she’d been fighting and lost weight just from this small change.  Again, change achieved, accomplished, and now a habit with excellent results.  

Become aware of your daily habits.  Pick ONE thing you’d like to change for one day or one week.  As an example, if you go to the vending machine in the afternoons, possibly your one small change would be to drink a glass of flavored water, taking a walk up/down the hall, going to a friend’s office and chatting for a few minutes, or climbing a set of stairs rather than visiting the vending machine. 

One change.  One choice.  One small step!  YOU CAN DO IT!

Believe In Yourself,
Cathy

Is it time to make changes in your life?  For making changes that become long-term, you need a plan.  In developing your own plan for successful changes, here’s Five Steps To Make Change.  Include these steps in your plan to keep you focused and motivated.

1.  Identify an area(s) that you want to change.  (I want to lose 20 pounds.)

2.  Ask yourself three questions about each area: 
(a)  Why do I want to make these changes?  (For my health, and to feel strong and better about myself.) 
(b)  Is it a good time to make this change?  (YES!!) 
(c) Do I have support to make this change?  Identify your system of support.  (Yes, my husband, my best friend, my friends, and my coach.)

3.  Choose one or two items you want to change.  One or two items is maximum.  Remember, less is more so you don’t get overwhelmed by trying to switch things in your life abruptly.  (To lose 20 pounds, I will:  Eliminate sugar and refined carbs; Walk four days per week.)

4.  Start slowly, making workable changes occur in small steps.  (I will replace fruit for sugar and refined carbs; I will start out walking three days per week for 20 minutes.)

5.  Write down your reward system.  (For every five pounds I lose, I will download five new songs on my iPod to enjoy while I am walking.)

Consider the changes you want to make right now as an opportunity to grow and live your best life.  Embrace change as another way you are growing in your self-improvement and personal fulfillment.  The changes you’re planning for today will be the habits that are second-nature before you know it.  Just by making your plan using the five steps, you’re already on your way!

Believe In Yourself,
Cathy

“I try to do the right thing at the right time.  They may just be little things, but usually they make the difference between winning and losing.” 
-Kareem Abdul-Jabbar, champion basketball player

What makes an expert, a champion, and a winner?  Persistence, consistency, and making slight adjustments or changes along the way to perfect their process.  What one change can you make that will move you forward toward your weight loss goal?  Start eating one or two planned snacks rather than graze throughout the day?  Eliminate simple sugars?  Add exercise to your routine?  Add a few extra minutes or another day to your regular activities?  Stop eating earlier in the evening before you go to bed?  Commit to only one small change.

Make one change in your life to create a new habit.  You’ll be one step closer to your ultimate goal.

Believe In Yourself,
Cathy

The holidays are over and the New Year is merely days away.  What resolutions did you make last year?  Are you resolving again this year to accomplish the exact same resolutions that you made for last year?  If you’re like me, and many others, resolutions are a set up for disappointment.  I assure you, it isn’t just you.  Generally, resolutions don’t work.  If you truly want to make changes in your life, why wait?  You can make those changes today.  You don’t have to wait for some arbitrary date.  There’s no magic in January 1.  You can do it.  Rethink your approach from making resolutions to creating a process of change.  The great news is that your own process for change is an opportunity that is available to you all year.  The window of opportunity for change doesn’t close after January 1.

If you don’t accomplish your change perfectly and instanteously on January 1, do you give up?  Do you wait until the following Monday to start your weight loss plan again?  Do you wait until the first day of the month to start again?  There is no magic day.  You can make changes now.  Right this minute is the time to begin.  Change happens in small steps rather than one huge turn around.  Big changes usually don’t occur in one day.  Create the momentum right here, right now to lose weight, improve your fitness, or start your plan for change.   

Think of your process as a big luxury ocean liner.  You set off on your journey and realize you’re off course.  Do you make a sudden u-turn or make slight shifts to get back on course?  Consider your course for change in the same way.  You didn’t gain weight in one day.  Make slight adjustments to reach the destination of the change you want to embrace in your life to enjoy every day.  Before you know it, those slight adjustments and small steps to change are your success whether you start on January 1 or March 14.   Celebrate the New Year without resolutions.  Resolve to make a plan and process for the changes you can live with and achieve. 

Believe In Yourself,
Cathy

When we’re stressed out and overwhelmed, it’s so easy to focus on what’s wrong with our lives, our loved ones, ourselves and bodies.  When we focus on what’s wrong, things become larger and tend to look worse.  Instead, change your focus to an attitude of gratitude.  We all have a long list of things to be grateful for. 

Make a list of 10 people or things in your life that you are grateful for.  If you can’t think of 10, list five, two, or even one.  Then, for five minutes throughout your day, count those blessings.  You’ll find your attitude and focus changes thereby reducing your stress.  You’ll create more inner happiness for yourself.  You change your mindset from a “have not” and “what’s wrong” to a “have” and “what’s right” in your life.

Try to find the “what’s right” in situations that, in the past, you thought of as “what’s wrong”……there’s almost always a lesson or a silver lining to every cloud.  Enjoy the silver linings in your life.

Believe In Yourself,
Cathy

“Some people walk into your life and quickly go.  Others walk into your life, leave footprints and then leave.   After that, you are never, ever the same.”  –Author Unknown

At this time of year, between the holidays and the New Year a few days away, I reflect on my life during this past year.  This has been a wonderful year.  I achieved some goals I’d made and am living a long-time dream of helping clients as their weight loss and life coach.  I also like to compare the current year to the past year and enjoy the successes and learn from difficulties.  At this time last year, it was a challenging time.  In only a few months, it turned around and I was able to grow so much. 

There have been so many people in my life that have been supportive.  My life will never, ever be the same because of their influence that made a difference, lessons I learned, experiences that I had, and for knowing them.  Some people have come into my life recently, and others are long-term relationships.  For all of you, thank you. 

Spend some time reflecting on your life this past year.  Be grateful for the joys and triumphs, and even the difficulties and challenges for the lessons given to you.  You wouldn’t be where you are today without both.  Think about the people that have made a difference for you and also those that you’ve made a difference for.  Enjoy the appreciation you feel for both. 

Think ahead to the upcoming New Year.  Where do you want to be this time next year?  Don’t merely hope that it will happen.  Take control and make it happen.  If you need a partner, consider obtaining your own coach to walk the way with you.  You Can Do it! 

Believe In Yourself,
Cathy

As we lose weight, firm and tone our bodies, we all know it is important to protect and build our muscle mass.  However, there’s another set of muscles you also need to strengthen consistently.  Those muscles are critical to weight loss success AND maintaining your weight.  Build your moderation muscles.

Whenever you don’t give in to the urge to binge, overeat, emotionally eat, or to be sedentary you strengthen your moderation muscles.  Moderation muscles are the ones that enable you to meet your goals to lose and maintain your weight, be healthier, and feel happier.  You’re
in control when you flex your moderation muscles.

It is an amazing feeling that is beyond any unhealthy food choice you could make and to move your body regularly.  You become stronger mentally and emotionally.  Every time you resist any unhealthy urges and habits, and don’t act on them you become stronger and the momentum it builds is incredible.  That momentum propels you forward to achieve weight loss and your life goals.  The accomplishment of choosing you and the commitment you’ve made to your healthy lifestyle is a real cause for celebration.

Give yourself the gift of strong, solid moderation muscles.  It is a gift that keeps on giving!

Believe In Yourself,
Cathy

As you go through the holidays and the rest of the year, remember that YOU are in charge.  Stay in charge of your eating, exercise, and overall goals for a healthy life.  Stay positive and committed to yourself and your ultimate goal of weight loss success.  Don’t abandon your personal program for a few days of overeating.

Be realistic by assessing proactively your personal holiday pitfalls and be prepared by planning ahead.  Planning ahead is important to overcome any challenge.  Are you dreading the holiday office party?  Does the thought of spending time with certain people make you anxious?  Acknowledge those feelings and reaffirm your commitment to yourself without turning to food to cope with your feelings.

No matter what you do whether it is unhealthy food choices or consumption, putting your exercise routine on hold, or any other behavior you later regret, accept yourself!  Yes, accept yourself just as you are.  None of us are perfect.  Sometimes we veer off the heathy lifestyle path we’re on.  Just as in a car you can adjust slightly with the steering wheel, you can adjust slightly by learning from our experiences. 

Celebrate yourself for all of the changes you’ve made and goals in your life that you’re moving toward.  Don’t focus on what you haven’t done but what you HAVE done.  A party or dinner with choices you later wish you hadn’t made won’t undo all the healthy choices you’ve made already. 

When you are planning and preparing gifts and the festivities for family and friends, give yourself the gift of a truly enjoyable holiday season to your very best friend…..YOU! 

Believe In Yourself,
Cathy