1. Make a list and USE IT.  As you use up the last of any item, write it down on a list you keep updated throughout the week.  This will keep you organized and avoid impulsive purchases as long as you stick to the list.  Keep this list out in the open so your family can add to it too.

2. Avoid making two trips. If at all possible, try and do most of your errands the same day you do your grocery shopping. Make sure you take that list along with you, so you can go on the errand run without forgetting anything.  Two trips can result in buying extra things you don’t need, spend extra money and chalk up more unnecessary food choices that are usually unhealthy.

3. Be prepared. I wasn’t a Girl Scout but as you set out to the grocery store – be prepared.  When it is time to shop for your groceries, try and limit it to one day a week. Get your list, check it to make sure everything is on it that you need, organize any coupons you can use. Have a special plastic folder or envelope to hold your coupons and list, and keep it with you.  If you should unexpectedly have time in your day, stop at the store and get your shopping done as it works into your schedule.

4. Plan your route. Just as with any trip, know your route.  If you are running errands and need to stop at multiple stores, be organized if you have to make several stops, can save you both time and money with the high cost of gasoline.

5. Map it out. If you shop at the same grocery store, know where the aisles are and grocery items in each one.  The best areas of the grocery store are the outer perimeter areas.  Stop and think about it…..the fruits and vegetables, proteins, dairy are located around the outer perimeter.  Generally, the processed foods are in the center aisles.  Hang out as little as you can in the center aisles.  Most unhealthy food choices and impulse buying is made in the center aisles of processed food and the checkstands.  You’ll be able to easily pick up the items on your shopping list aisle by aisle, instead of in a random, disorganized fashion. This will help you get in and out of the store in no time.

6. Leave the kiddos at home.  If at all possible, leave the kids at home.  They call fall into the impulsive buying so easily (as evidenced by the commercials and layout of items in the stores).  Kids can put pressure on parents to purchased unplanned purchases.  Plus your focus then needs to be divided between the grocery shopping and making sure the kids aren’t pulling things off the shelves, or putting items you don’t wish to purchase in your cart.

7. Keep ‘em cool. Keep a bag or cooler in the trunk that can hold your perishable items. This will ensure no melted and leaky frozen food packages. Generally shop for groceries last when doing the errands–this way the frozen things won’t have a chance to melt.

8. Instruct the Baggers. Request that the Bagger pack all perishables together in the bags so you can grab them first when you return home. This also gives you the option of leaving the non-perishables to unpack at your leisure.

9. Think about your calendar. Look over your schedule for the upcoming week to see if there is something unusual you will be using in a recipe, or an event that may be coming up for which you need to purchase a card or gift. Put that on your list also.

10. Plan your recipes.  Select the recipes you’ll prepare through the week.  Add the ingredients to your grocery list rather than try to remember (and miss) items you’ll need.  This will save unnecessary stops at the grocery store during the week for that one forgotten item!

11. Do a bit of prep work. When you get home and unpack your groceries, do some preliminary meal preparation. Cook meat and then package it into meal sized dinners. Wash all your fruit and veggies. Cut the veggies so you can just put them into the dishes you plan on making. This can be a real time saver for your meal preparation.

12. Double up. Plan on cooking a double recipe for some meals. Eat one and freeze the other for a busy weeknight dinner.

13. Create a meal plan. By having a meal plan for the week, along with the items needed list, you should have a quick and easy shopping adventure each and every week.  Doesn’t leave room for impulsive food choices as much.

14. Think outside the box. If you are particularly busy or unable to make your grocery trip, ask your spouse or friend to help you out.  Just as you assist them when they need you, same applies for you – even in a grocery store trip.  Sometimes delegation to others can be a very self-nurturing thing to do for yourself and a way for loved ones to give back to you as well.

These are some of the strategies I’ve used to change my grocery store trips from a shopping horror to an opportunity to promote my health, find new items to incorporate into my nutritional intake and my family.  Grocery stores can be a fun adventure if you plan it right.  Make it work for you!

Believe In Yourself,
Cathy, PCC-ICF, CLC
Professional Certified Coach, Certified Life Coach
Certified Back On Track Facilitator

I’ll be back within a few days.

Believe In Yourself,
Cathy, PCC, CLC
Professional Certified Coach, Certified Life Coach
WLS Coach, Certified Back On Track Facilitator

Sometimes it seems like many of us, me included, put off our goals for some magical date.  There is no magical date, your time is NOW!  We can put off our goals until some vague, magical date in the future….”Next Monday, the beginning of next month, next New Years, when my kids go back to school, when I change jobs, blah, blah, etc., etc.  Do any of these sound familiar to you?  When we wait, we waste time and our precious energy.  We also do more damage to our weight loss goals and make it even more difficult to get back on track.  We are putting off what we really want – to lose weight (or regained weight) and maintain it.

There is always something coming up.  There is always a reason (aka rationalization, excuse to put off getting back on track.  If you need a list, let me know.  I’ve got a long one! LOL.  When one distraction or reason disappears, it can be quickly replaced with a new one.  If we let it, there will always be something that can stand in your way if you allow it.  All we’re doing is cheating ourselves.  For every day that we put off taking action towards a goal, it is another day that we are putting off our success.

In the past, I’ve lacked the “want” of getting back on track.  I want to “want to” get back on track!  If you can relate, I’ll use the phrase from Nike – JUST DO IT.  Even if it means changing one habit moving towards getting back on track.  For example, instead of grazing all day, give yourself a stop time such as stopping grazing at 3:00 p.m., or graze every other day or whatever moves you forward to getting back on track.  If you do one thing, you are just that much closer to not just getting back on track but BEING back on track.  Whether you make the move to being completely back on track or take a single step by changing one thing, you create momentum.  That momentum will propel you forward to getting back on track…being on track…and staying on track!  YEA YOU!

Reaching your weight loss goals (or any goals) exist in today, right now.  If you put off taking action, you’re putting off your success.  Take your goals and action off hold and do it today.  Goals cannot be started in the future.  Today is yours.  So are your goals.  The only good time to start is right now.

Believe In Yourself,
Cathy, PCC-ICF, CLC
Professional Certified Coach, Certified Life Coach
Weight Loss Surgery Coach, Certified Back On Track Facilitator

Now I know how important consistency is.  I am what I repeatedly do. I have an engraved stone by my fireplace that says “We are what we repeated do. -Aristotle”.  It is so true.  We can get fast food via drive-thru, we can get money in ATMs or drive-thrus, microwaves, etc., we live in a society of having it now.  Instant gratification is now an accepted form of life.  People become so focused on wanting things now that they aren’t willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.

Here’s a few tips how you can obtain the benefits of consistently doing small things.  Pick small goals that can be easily included in your regular daily schedule:

1.  Take a 10 minute walk in the morning.

2.  Rather than go to the break room or coffee kiosk, enjoy the outside and walk with a friendly co-worker for a change of environment and to de-stress.

3.  Enjoy the fruits of the season and bring fresh fruits and veggies to work for planned snacks.

4.  Enjoy a favorite hobby or pursue a new one for 15-30 minutes each day.

5.  Set up a new relaxing routine to wind down your day (bubble bath, sit outside and enjoy the stars, play games with family).

Set up specific goals based on the items above.  Write them down!!  Remember that goals are merely wishes until you write them down to give them a foundation to work from.  If your goal is to eat more healthy, any one (or all) of the above are small steps to get to your ultimate goal of eating healthy.  Same with exercise.  Essentially, you are taking your larger goal and breaking it down into small steps to get to the success of the larger goal.  Doing these small goals consistently will build a good foundation – a springboard for future success. Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart.  Those goals should become good habits. Consistently building new habits can lead to personal breakthroughs that wouldn’t have otherwise happened.

Here’s something I’ve done:  I’ve been working on building up my physical endurance.  I have a herniation on my neck and spine so it is more difficult.  I have been using the Step Advanced on my Wii Fit with some success.  A couple of days ago, I was doing my Step Advanced routine and completed it.  I was having such a good time that I switched to some different games just to stay moving and stay in the fun.  I was hot, sweaty and tired but I felt a sense of joy as I was doing other games just for the sake of continuing to move.  As I continued to play, I kept getting better at the games and reaching higher scores.  I was scoring perfect high scores as a result of continuing for the fun of it.  Now, I’m even more excited about doing my Wii Fit routine and playing more.  I’ve been setting up small goals to increase my endurance (including the ones I shared with you above).  I have been consistently achieving the smaller goals which enabled me to take on more games, work out longer and incorporate more difficult levels.  If I hadn’t been consistently achieving smaller goals, I probably wouldn’t have had this breakthrough.

These same principles can work for you in all areas of your personal and professional life.  You are what you do – repeatedly and consistently.  Consistency is the key!  It isn’t the destination but the joy of the journey in getting there!

Believe In Yourself,
Cathy, PCC-ICF, CLC
Professional Certified Coach, Certified Life Coach
Weight Loss Surgery Coach, Certified Back On Track Facilitator

When things go wrong as they sometimes will,
When the road you’re trudging seems all uphill.
When the funds are low and the debts are high,
And you want to smile but you have to sigh.
When care is pressing you down a bit,
Rest if you must, but don’t you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns.
And many a fellow turns about,
When he might have won had he stuck it out.
Don’t give up though the pace seems slow,
You may succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man.
Often the struggler has given up,
When he might have captured the victor’s cup.
And he learned too late when the night came down,
How close he was to the golden crown.

Success is failure turned inside out,
The silver tint of the clouds of doubt.
And you never can tell how close you are,
It may be near when it seems afar.
So stick to the fight when you’re hardest hit,
It’s when things seem worst that you mustn’t quit.

And that’s worth thinking about.

Believe In Yourself,
Cathy, PCC-ICF, CLC
Professional Certified Coach, Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

When I compare yesterday to quite awhile ago, there’s a TON of difference. Slip ups today look like nothing compared to the damage of slip ups before.

None of us are perfect in following our nutritional program and exercise routine. We slip up. It’s not so much a question of “if” as of “when.” Many of us expect absolute perfection of ourselves when we are following a weight loss program. We feel discouraged and a failure when we go off track.

Don’t be discouraged. It is your consistent eating patterns over weeks and months, and not those occasional slip-ups, that determine your weight loss success. What’s more, there are effective strategies for regaining your dietary balance after  those slip-ups when you overdulge or fallen off the wagon. Get right back up and START where you are. Get back on track.  Remember, we didn’t gain our weight from one day of less than optimal choices.

The most important day after a slip up is the day after. THAT is the day that determines being back on track or creating a pattern of being off track. The day after, forgive and forget. Forgive yourself that you slipped up. It is gone. You could reflect on the reasons or cause as to why you went off track. Was it a situation or a person, and the resulting emotions that pulled you off track? Determine what occurred for you, learn from it as to how to do it differently in the future and move forward. Don’t beat yourself up as it does you ZERO good. It can actually cause you to get off track again. The past is the past but the current day and future are yours to do with as you want. If you stay on track on the day after, you’ve already created a momentum of being on track and STAYING on track.

Zoom out on your healthy lifestyle and don’t focus on one small period of time. Look at all you’ve accomplished already. Pick up where you left off and return to your success!

Believe In Yourself,
Cathy, PCC, CLC
Professional Certified Coach, Certified Life Coach
Weight Loss Surgery Coach
Certified Back On Track Facilitator

What do you see when you look in the mirror?  That is a loaded question for many of us.  A better question is do you like what you see when you look in the mirror.  Not just physically but do you like the person looking back at you?

I’m fat. I’m too skinny. I’d be happy if I were taller, shorter, had curly hair, straight hair, a smaller nose, bigger muscles, longer legs. Do any of these statements sound familiar? Are you used to putting yourself down? If so, you’re not alone. As a a person that struggles with weight and had weight loss surgery, you’re going through a ton of changes in your body. And as your body changes, so does your image of yourself. Lots of people have trouble adjusting, and this can affect their self-esteem.

Self-esteem is all about how much people value themselves, the pride they feel in themselves, and how worthwhile they feel. Self-esteem is the reputation you have with yourself.  Self-esteem is important because feeling good about yourself can affect how you act. A person who has high self-esteem will make friends easily, is more in control of his or her behavior, and will enjoy life more.

Body image is how someone feels about his or her own physical appearance.

For many people, especially those that have weight loss surgery or lost a lot of weight, body image can be closely linked to self-esteem.

What Influences a Person’s Self-Esteem?

Outside Influences

Some teens struggle with their self-esteem when they begin puberty because the body goes through many changes. These changes, combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves with others. They may compare themselves with the people around them or with actors and celebs they see on TV, in movies, or in magazines.  That unfavorable comparison continues into their adulthood and is never adjusted.

When we are overweight, our weight plays a big part in our self-esteem taking a hit or multiple hits.  Others tend to think less of us or consider less of us so we take that on ourselves.  Possibly, it doesn’t come from others but we do it to overselves too.

Family life can sometimes influence a person’s self-esteem. Some parents spend more time criticizing their kids and the way they look than praising them. This criticism may reduce a person’s ability to develop good self-esteem.  This can carry well into adulthood.

People may also experience negative comments and hurtful teasing about the way they look from others.  Although these often come from ignorance, sometimes they can affect another person’s body image and self-esteem.

We lives our lives in bodies that we don’t like or even are ashamed of and that plays into our self-esteem.  Essentially, we think our body = our value as a person and our self-esteem.

I can already tell that today may be a difficult day.  I don’t know why exactly.  I’ve checked in with myself periodically already this morning….no particular upsetting situation, uncomfortable emotions – just one of those days.  To protect myself from any emotional eating triggers, I wrote a list of reasons for me to stay on track.  As I wrote it, I already felt better and my commitment to myself came out shining strong just like the sun on a summer day in August.

Here’s my list.  I’m going to add to it periodically as I think of additional reasons.  Make a list for yourself too.  For me, I am going to refer to this list often, especially on days like today.  I already have it hanging on the refrigerator!  If I’m in that temporary state of wanting to emotionally eat, this list will be anything from a gentle, loving reminder to myself OR a slap in the face of reality!

REASONS TO BE BACK/STAY ON TRACK

Have the feeling of inner strength.

Feel confident and strong inside.

Not be disgusted when I see myself in the mirror or in clothes.

Not feel self conscious when I am out (before surgery, the guy yelling out the window (You’re fat) and others turning and looking at me.

Clarity in my mind and thinking.

Be proud of my accomplishments and myself.

Fitting in my clothes that I  enjoy wearing, feel self-confident.

Be able to go into my closet and ask myself “What do I want to wear?” rather than “What can I squeeze into?”

Be happier.

Feel better inside my body.

Enjoy moving inside my body.

Feel in control of my eating thus myself!

Starting tomorrow is doing it today!

Don’t have to pull and stretch clothes to fit and give room.

No double digit size!

Like what I see when I look in the mirror rather than feeling critical.

Wear shirts tucked in.

Not return to overweight/sugar jail to limit my life.

Feel capable and able to meet any physical, mental and emotional challenges without numbing/calming with emotional eating.

Be fully present in my life, with my family and friends.

Enjoy my life and be in charge rather than give my power to what I eat.

Not be afraid.

Eager to try new things.

Put myself “out there” rather than isolate.

Play on the “court” rather than sitting in the stands watching my life go by.

Enjoy the long-lasting feeling of being in charge of my choices and life rather than a temporary food fix.

Continue my own personal growth and insights to live my best life.

To be continued……

Believe In Yourself,
Cathy, ACC-ICF, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

So, the next portion will be to expand on my third reason of why I want to lose/maintain my weight.  It is:
3.   To be capable to meet any challenges (physical, mental, emotional) that come my way.  One of the survivors of the Hudson plane crash commented that he was physically able to meet the conditions to secure his survival.  Mental and emotional challenges to overcome and not allow to get the best of me.

When I wrote this, what came to mind was a hot air balloon accident we were in a few years ago.  When I read about the Hudson plane crash survivors, I also thought about my hot air balloon accident too.

Quite a few years before my surgery, for our wedding anniversary, my husband surprised me with a hot air balloon ride.  When we landed, the trip included a romantic picnic.  Sounds wonderful, right?  Honestly, if he had told me about it before, I would have nixed it.  Not because it didn’t sound romantic because it did but because I was so heavy.  I didn’t know what all was involved but I filtered everything (and I do mean everything) about my body size and weight.  Little did I know what was ahead.

My first “in my face” reminder that I was morbidly obese was getting into the balloon.  I was so heavy that I couldn’t climb into the balloon.  I wasn’t strong enough to lift up myself enough to climb in.  My husband and another man had to lift me up to get in.  Ugh.  As I sit here typing it, I feel the humiliation all over again.  Okay, finally, I was in.  The rest should be fine, right?  No, not right.  We’re cruising along.  The guy that was flying it had to move around the balloon.  There were two other couples with us in the basket.  The guy had a hard time getting around me to pilot the balloon.  I didn’t enjoy the ride and beautiful scenery because I was too focused on getting out of his way.    I was counting the time until this romantic ride was over!!

Next, the guy was becoming stressed.  He started talking into the walkie talkie that we were in trouble.  We were running out of the fuel to keep the balloon in the air.  At the time (and still today), I wondered if it was due to my weight.  That may sound paranoid but it isn’t.  I’m a pilot and I know that you have to calculate the weight of the plane to fuel usage.  Was that the problem here in my romantic hot air balloon ride?  I suspect it was.  So when it was obvious we were not going to make it back, the guy was experienced enough that we “crashed” into the side of a slope.  It wasn’t a crash and burn type of incident but we had to land it in the best place possible and it was into the side of a slope.  Whew, romantic ride over.  Unfortunately, more humiliation to come…..

Getting out of the balloon proved equally challenging as getting into the thing.  Once I was hoisted out of the balloon came hiking up to the top of the inclined slope.  It was extremely physically challenging for me.  The other passengers of course were way ahead of me as I strenuously tried to make my way up.  Again, more humiliation because I was way behind the others with my husband helping me along the way.  With each step, I was looking forward to my romantic trip being over.  The ultimate in humiliation was waiting for me at the top…..

When I finally made it to the top, my face was beet red, sweating profusely as I tried to present a fun, easy-going appearance.  At the top of the slope were the backs of homes.  Almost all of the homes in this area have very tall privacy fences.  So, in order to be picked up and “rescued” we had to climb a fence to walk to where our chase vehicle was waiting for us.  I could not climb over a tall privacy fence.  No way.  I had my husband, the hot air balloon guy and two other passengers trying to push me over the fence.  No go, wasn’t going to happen.  At this point, I remember wishing with everything I had that I was that lady on the old show “Bewitched”  and could wiggle my nose and make this all go away.  Unfortunately, no such luck.  My romantic experience was still going on.

When it was obvious I could not be hoisted over anything, my husband and I had to walk along the many houses trying to find either a shorter fence or the rarity of a home that didn’t have a fence.  The balloon guy and the rest of the passengers walked over to where our chase vehicle was waiting for us.  My husband and I walked what seemed to be forever.  Every single house had a tall privacy fence.  We walked by hundreds of houses and it took a long time.  Finally, there was a house without a fence so we were able to walk back into civilization.  Is this romantic torture over?  Nope, not quite!!

We had walked so far trying to find a house without a fence that we were far away from the chase vehicle waiting for us.  We walked for a long time, not knowing this area, to find the chase vehicle.  This was before the luxury of cell phones so we had to try and find them.  It took forever.  After about 45 minutes, we found them waiting quite impatiently for us.  All of the passengers were very irritated they had to wait so long for us.  It was a very quiet ride back to the place where our romantic picnic was waiting for us.  The cold food was warm and the warm food was cold.  I’d had enough romance for one day and we immediately left.

I was mortified and humiliated by the whole thing.  I cried all the way home.  My husband felt terrible that his romantic experience to treasure for our lifetime had turned out the way it did.  While I tried to reassure him, my self-esteem and self-worth sunk to a new low.  While that experience was not life-threatening, what if it had been?  What if it had been an experience like the passengers of the Hudson plane crash that needed physical strength and mobility to survive?  My self-esteem and self-worth would not have mattered because I sincerely question if I would have made it.

To go back to my reason #3 above, these are physical challenges which are certainly of huge importance.  Also are the emotional and mental challenges that are of equal importance.  My physical challenges did get the best of me.  So, for my Weight Loss Purpose Statement, #3 will be a mandatory part of my statement.  I am MORE THAN a challenge that comes along and by a healthy weight physically, and a healthy lifestyle to promote emotional and mental health, I will be strong and able to meet those challenges.

I no longer want to allow any physical, emotional or mental challenge to victimize me.  I am strong and more than _________ (fill in the blank)!!

Believe In Yourself,
Cathy, ACC-ICF, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator