Lose Weight Find Life

One of my favorite parts of my coach training was the inside out work.  There is a great amount of training with many components to it but essentially it is living your life purpose and your values from the inside out.  What goes on with you is really an inside job.  If you are stressed out, it is about your perceptions and how you process the situation and information.  So, actually, stress isn’t something that happens from the outside but really from the inside.  If you perceive it as stressful, then it is going to be pure stress.

Stress doesn’t have to be a negative thing.  Stress, in a positive way, can be motivating to you to take action and move forward in an area of life.  Stress can cause you to create something that you want.  Stress can create new and healthy habits and behaviors.  The only way to manage your stress is to empower yourself to take control of what you can control – your thoughts, actions and behaviors.  You can control your thoughts, actions and behaviors.  As difficult as weight loss is, all of us have shown that we can control our thoughts, actions and behaviors.  There is a  song by Leann Rimes called “What I Cannot Change” that talks about what she can change and what she cannot….check out the lyrics to the song and see how they resonnate with you.

“What I Cannot Change”
Many times what stresses us out are things that we cannot change or think that we can’t.  If, in fact, we can’t change it, then let it go and the stress that accompanies it.  If we can change it, go for it and use the situation to propel you forward in your life.

I know what makes me comfortable
I know what makes me tick
And when I need to get my way I know how to pour it on thick
Cream and sugar in my coffee
Right away when I awake
I face the day and pray to God I won’t make the same mistakes
Oh the rest is out of my hands

I will learn to let go what I cannot change
I will learn to forgive what I cannot change
I will learn to love what I cannot change
But I will change, I will change
Whatever I, whenever I can

I don’t know my Father
Or my Mother well enough
Seems like every time we talk we can’t get past the little stuff
The pain is self inflicted
I know it’s not good for my health
But it’s easier to please the world than it is to please myself
Oh the rest is out of my hands

I will learn to let go what I cannot change
I will learn to forgive what I cannot change
I will learn to love what I cannot change
But I will change, I will change
Whatever I, whenever I can

Right now I can’t care about how everyone else will feel
I have enough hurt of my own to heal

I will learn to let go what I cannot change
I will learn to forgive what I cannot change
I will learn to love what I cannot change
But I will change, I will change
Whatever I, whenever I can

Here are some ways for you to take charge of what you can do or think differently to deal with stress in an appropriate, positive way.

1. Out of Touch, Irrational Thinking—Many times irrational thoughts contribute to your stress levels. What are irrational thoughts?  Things like “everyone must like me for me to be worthwhile.” Or, “I have to complete everything on my ‘To Do’ list everyday in order to be a success.” Or, “I can’t let anyone in my house unless it is spotless.” Irrational thoughts are not true—that’s why they are called irrational. However, you can actually convince yourself these beliefs are true, and when you believe them your stress level can soar. For example, if you actually think the only way for you to be worthwhile is if every person you meet likes you, can you imagine the stress created trying to get everyone to like me?  Talk about an impossible goal!  Check your thinking and make sure your thoughts are rational. You may need to ask someone you trust to help you with this because if you actually believe the irrational thoughts, then you will have a difficult time recognizing they are irrational.

2. Inside Out Thinking—Instead of spending your time focused on things over which you have no control, outside your control, look at the situation and choose the response and way to handle it.  The only things you really have control over is what you do and what you think. It is impossible to bring about change in others…just as no one can change you without your willingness and consent.  You change you and they change themselves.  Make sure you take a proactive approach to life’s situations by looking at what you can do or think differently to improve the situation. This allows you to take charge and responsibility and implement an action, thought process or behavior that is best for you.  This also means no longer pointing the finger outside of you for the source of your problem or unhappiness.

3. Time Management—You have 1,440 minutes in a day.  All of us have 1,440 minutes in the day.  What do you do with that time?  Manage your time in a way that is best for you.  For some people it is on a computer, PDA or written down in a calendar, scheduler or planner.  You have the same amount of time in a day as everyone else, yet some people make more of their time.  How?  They have discovered a way to maximize their moments to get the most out of each of them. Just as in finding the weight loss, nutrition and activity plan that fits your life and works best for you, same for time management.  Find a system that works for you!

4. Jump Into The Future-Ask yourself if this situation will be as important tomorrow, next week, next month, next year or in five years.  Chances are that it won’t.  We can develop tunnel-vision when focused on a problematic situation that causes us stress.  When you put it into perspective in this way, changes are the magnitude of it will dissipate.  Know that no matter what happens that you’ll deal with it and be okay.

5. Relaxation—Do you pray, meditate, practice visualizations or affirmations, do deep breathing exercises or muscle relaxation? This is a sure way to reduce stress. When you get good at meditation and relaxation, it is something you can do in a very short period of time almost anywhere. It’s a great skill to develop and it will substantially help you manage the stress in your life.  When you feel stressed, it will be your “go to place” to gain relief from the stress.

6. Exercise—A regular exercise program can be extremely helpful in managing the negative, physical symptoms of stress. This does not have to be any strenuous exercise. It could be as simple as going for a walk but physical activity provides a release of the stored energy of stress.  The release of endorphins is a great way to reduce stress just as going for a stroll in nature or another favorite place that “takes you away.”

7. Healthy Living—There are things we consume that actually physically stress our bodies, thus also can stress us out.  If you reduce or eliminate these things from your lifestyle, you will reduce physical stress. Some things to look at in your life are drugs, alcohol, nicotine, sugar and caffeine. If you use any of these substances on a moderate or higher level, you can be creating stress for yourself.

8. Support System—Having a healthy support system will help. You need to decrease the toxic people in your life and increase the nourishing ones. Toxic people drain our energy and leave us depleted body emotionally and mentally.  We all have those who will suck the life out of us if we let them and then there are others who will support us in our time of need. Look at reducing the energy drainers and the energy givers in your life.

9. Assertiveness—Just say NO.  Develop the ability to take care of your needs without interfering with others getting their needs met. Be able to say “no” when it will best support you. You can stress yourself out when you always put other people’s needs and desires ahead of your own.  Remember when you are in a plane and at the beginning of the flight the attendant instructs us to put the oxygen mask on ourself first.  Same thinking here……take care of yourself first so you can be at your best to help others.

10. Spirituality—Honor your personal sense of your spirituality. This does not necessarily have to be religion. It can be a calm, a peace, a sense of the order of life. When things get stressful, you can rely on your spirituality to help you through. You may develop beliefs about everything happening for a reason, God, Higher Power or another higher purpose will take care of things or there are always positive experiences with the negative. Spirituality can help you make sense of things that otherwise wouldn’t make sense.

Stress is not inevitable. You definitely do NOT have to be a victim of it. Know that you are choosing it or NOT choosing it. Ask what yourself what the payoff is to be stressed out.  When you know that negative or positive choice, and that you can make it work for you rather than against you, you’ll be able to manage your stress.

It is YOUR choice!

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

I love Spring.  I love the transitional seasons of Spring and Fall.  Spring represents new beginnings, a fresh start, growth of color and beauty.  Nature comes alive bringing that feeling of new life into each of us.

The change of season from Winter when it seems as though nothing is going on yet so much is.  Winter is the inside of trees, underneath the earth to bring us Spring.  The ending of Winter signals to us what Spring has in store for us if we allow Spring to bring us into action.

The days are longer and there is plenty of light to fill us with energy and inspiration.  This is also a great time for you to Spring into action.  You can evaluate your own life and make a game plan.  Some people make a game plan on December 31st but so unnecessary.  Make a game plan today so you too can Spring into action.

What do you want to get rid of…….excess or regained weight, emotional baggage, clutter, bad habits into new habits, unhealthy relationships, medications, etc.)?  What do you want to accomplish this year?  Set a goal to complete a 5k run/walk, make new friends, increase your job satisfaction or change careers, take a class, anything and everything!  This Spring is a new start for you and your health/life plan so you will start it in the Spring, continue to grow in the Summer and be your lifestyle in the Fall in all its beauty and brilliance – just like you!!

Seasons change just as we change.  Refocus on your nutrition, exercise, self-improvement and personal growth, and self-awareness.  Want to create some new beginnings and clear out the past that is ready to go?  Here’s a few ideas to help you do just that:

NUTRITION:
Eat a range of color.  Just as flowers are full of color, so are our foods.  Eat the greens, salads, whole grains, vegetables with a variety of color and delicious, juicy summer fruits.  Combine with your favorite proteins and an adequate intake of dairy (calcium).  Avoid anything fried, swimming in butter, fats and oil, processed foods.

EXERCISE:
Start or continue a routine that will work with your lifestyle, ability level and schedule.  Nature grows and so do you this season in your exercise and activity.  As you look for opportunities to be more active, you’ll want to do more.  It feels great to spring into action with your exercise and activity levels.

RELAXATION:
Regularly set time for yourself to reflect and check in with your emotions, insights and awareness in your life.  Self-nurturing is great and necessary to be at your best and happiest.  Let go of stresses as they are done with you and, most importantly, you don’t need them and have outgrown them as well.  You are the only one that can control how you respond to situations and people that cause you stress.

LIFESTYLE:
Give your life a spring cleaning.  Clean your house, cleanse your mind and body with healthy thoughts, feed your body nutritious foods.  You need new room to grow in your life.  Your time is NOW.

Use Spring as a time of regenerating your life, recommit to your healthy habits and lifestyle that empowers you in all aspects of your life.  Who needs January 1st when you can give yourself a new beginning anytime including now – Springtime.

Your life is an opportunity to bloom and grow!

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

I wish my clients, family, friends and subscribers a holiday filled with happiness, health and success of your dreams and desires.  As I write this, I think of so many people in my life and those I am fortunate to communicate with through my blog.

Thank you for your dedication and support of my blog, and our respective relationships and friendships.  I am inspired daily by the insights, challenges and successes you share with me.  I cannot express my deep appreciation for all you bring into my life.

As we continue into 2009, I look forward to sharing the journeys each of us have ahead.  I know that together, we will meet our goals and experience the success we work for.

I am a richer person for the gift of each of you in my life.  May your holidays and 2009 SHINE with all that makes you who you are!  All the best to each of you and your families.

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

I’ve run lists very like this one a few times over the past year, and I always love them.  I love animals, especially dogs and cats, so I’m totally biased. Nevertheless, I do think the world might be a better place if we considered the following. This list was sent to me and I thoroughly enjoyed it.  I even took a couple of lessons and did them myself!  Enjoy!!

If dogs were the teachers, you would learn stuff like:

When loved ones come home, always run to greet them.

Never pass up the opportunity to go for a joyride.

Let fresh air and the wind in your face be pure ecstasy.

When it’s in your best interest, practice obedience.

Let others know when they’ve invaded your territory.

Take naps.

Stretch before rising.

Run, romp, and play daily.

Thrive on attention and let people touch you.

Avoid biting when a simple growl will do.

On warm days, stop to lie on your back on the grass.

On hot days, drink lots of water and lie under a shady tree.

When you’re happy, dance around and wag your entire body.

No matter how often you’re scolded, don’t buy into the guilt thing and never hold a grudge! Run right back and make friends.

Delight in the joy of a long walk.

Eat with gusto and enthusiasm. Stop when you have had enough.

Be loyal. Never pretend to be something you’re not.

If what you want lies buried, dig until you find it.

When someone is having a bad day, be silent, sit close by and nuzzle them gently.

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

None of us are perfect in following our nutritional program and exercise routine.  We slip up.  It’s not so much as 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.

* Eat protein first in your meals.  Make sure your protein intake is adequate for maximum satiety.

* Eat raw vegetables and fruits along with a punch of protein for snacks.

* Make sure you are drinking a minimum of 64 ounces of water a day.  It will help you feel less hungry and keep you hydrated.

* Don’t skip meals to compensate for an indulgence.  Get right back on your regular eating program.  Skipping meals is a cycle that encourages a binge.

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, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

I like lists and quotes.  I saw this one and wanted to share with you.  Over the weekend, my family saw the movie “Beverly Hills Chihuahua” and it was a fun movie.  Our puppy, Jake, celebrated his first birthday so all of this combined made me appreciate this list even more.  We all could definitely take some lessons from ever loving and loyal dogs.

If dogs were the teachers, you would learn stuff like:

When loved ones come home, always run to greet them.

Never pass up the opportunity to go for a joyride.

Let fresh air and the wind in your face be pure ecstasy.

When it’s in your best interest, practice obedience.

Let others know when they’ve invaded your territory.

Take naps.

Stretch before rising.

Run, romp, and play daily.

Thrive on attention and let people touch you.

Avoid biting when a simple growl will do.

On warm days, stop to lie on your back on the grass.

On hot days, drink lots of water and lie under a shady tree.

When you’re happy, dance around and wag your entire body.

No matter how often you’re scolded, don’t buy into the guilt thing and never hold a grudge! Run right back and make friends.

Delight in the joy of a long walk.

Eat with gusto and enthusiasm. Stop when you have had enough.

Be loyal. Never pretend to be something you’re not.

If what you want lies buried, dig until you find it.

When someone is having a bad day, be silent, sit close by and nuzzle them gently.

As Jake still chews everything (including furniture legs!!), I am going to remember the valuable lessons he brings to my life.

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

As the Olympics have ended, I miss watching them and the features on the athletes.  It was so inspirational to hear the stories of the athletes.  Every day people doing extraordinary things.  The commitment, dedication and challenges overcome they live every day is phenomenal.  I lookforward to the next Olympics and seeing in action the inner strength each of them possess to be their very best.

If there was an Olympics for weight loss surgery patients, it would be touching and moving.  Each of us have been morbidly obese and went through all the challenges and hits to our self-worth that experience does.  As we made the decision to have surgery, the surgery, and the post-op journey is special and unique as each of us are yet we share the same commonalities of being a weight loss surgery patient.  As we’ve had surgery and reinvented ourselves and our lives, it is the equivalent of our Olympic champions.

How do they do it?  How do they keep their motivation and commitment?  Of course, much of it comes from within.  The highest achieving people have their own coaches.  Tiger Woods, Lance Armstrong, the majority of CEOs of companies, Olympian athletes and the most successful of us have coaches.  A coach is your partner to walk with you on the path from where you are now to where you want to be.

Coaching is not as expensive as many think.  How many diets, cardboard food and expensive diet supplements have we purchased?  Did they work?  No!  Coaching works because it is all about you and not some program or supplements.  Coaching is the very best investment you can make in yourself.  After all, you are worth it!!

You can achieve your highest dreams, goals, aspirations and live your best life.  You are your own Weight Loss Surgery Olympian Champion.  It is inside you!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Back on Track Facilitator

How often are you truly living in the present?  Do you live in the past, rehashing events, situations, reliving hurts, and the way things were?  Do you live in the future with your hopes, dreams, and plans?  Our past and our future are both important parts of us.  Too many times though we live in the past or the future more than we do in the present.

Do any of these sound familiar?

*If only I hadn’t gained weight…..
*If only I had made the decision of …..
*When I lose weight, I’ll ………
*Tomorrow (or Monday, or next month, or next year), I’ll be at the weight of …..

Are you living in the past or the future to the extent that you cheat yourself of the present (gift) of the present?  Make the very most of today. 

At the end of every day, write down three things about your day that you enjoyed or made you happy.  For today, focus on the present of the present!

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

Do you have a role model?  Of course, you don’t need one but many times when you’re dieting or making any changes in your life, it helps to have a mentor or someone that has accomplished what you’re doing.  Someone, such as a weight loss coach, can provide support and help you achieve your goals that’s been there, done that.

Find someone that has achieved what you are trying to do or that has the character traits you want for yourself.  Watch what they do and how they do it.  Talk with them about their personal experiences, challenges along the way they overcame, and their ultimate success.  This will enhance reaching your own goals.  Allow yourself to admire their achievements and emulate their actions to reach your own success.

A role model has what you want in your life.  Use their personal experience to help move you forward to reach your goals. 

You don’t have to do it alone.  A role model or mentor is someone that understands and can partner with you.  Reach out to reach your weight loss success.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach