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Be Your Own True Self

Cathy — Wed, 30 Jul 2008 14:41:51 +0000

“Conformity is the jailer of freedom and the enemy of growth.” -John F. Kennedy

When we are morbidly obese, we can lose ourselves trying to win acceptance and love from others. We become who others think we should be, act, and lose ourselves.

Be yourself. Be your unique, special self. Be the authentic and genuine self that only YOU can be.

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

The Word: Consistency

Cathy — Tue, 29 Jul 2008 12:45:53 +0000

I have a word for everyone…..today, for the rest of our lives. The word is CONSISTENCY.

Consistency is more than this huge, gigantic effort of moving mountains. It is also the small efforts that we do every single day. Consistency is the choices we make with what we eat and what we do. Don’t give up! It is never giving up.

Consistency creates habits. Habits make the difference in success or failure. Healthy habits won’t make you lose weight overnight. Healthy habits will allow you to lose weight healthyfully and at a pace that you will maintain your weight loss. I’ve lost probably 1,000 pounds in my life. From having surgery and practice consistency in developing healthy habits, I can maintain my weight for the rest of my life. No more whiplash from yo-yo dieting!

Keep at it and never, ever give up. Never give up on YOU!

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

Keeping a Food Diary

Cathy — Fri, 25 Jul 2008 10:25:29 +0000

I have resisted keeping a regular food diary. I’ve done it throughout the years since my surgery but not consistently. However, after reading a study in the American Journal of Preventive Medicine, I’m a keeper of a food diary!

The study shows that keeping an honest, accurate record of food and drink doubled dieters’ success rate. Keeping a food (and activity) diary can be a wonderful tool in recording your success.

Kaiser Permanente’s Center for Health Research in Portland, Ore., conducted the study with 1,700 overweight or obese men and women. One of the co-authors, Victor J. Stevens, PhD, said that participants who kept a record of what they ate while following other weight-loss recommendations lost twice as much as participants who didn’t keep a food diary. Study participants that tracked their food and beverage intake lost 18 pounds in 20 weeks. Wow!

Food diaries only work when people write down exactly what they’ve had to eat and drink immediately after consumption. Yes, that means every taste of this or bite of that. Food diaries create a moment of pause for you to ask yourself if you really want to eat that AND log it. Knowing that you need to write it down can be a motivator to JUST SAY NO!

I’d used the no charge on-line version of Fitday.com. I made a commitment to keeping a food diary and purchased the download PC version. Now, I have the window minimized on my computer every day. It is a nice reminder that if I eat it, I write it.

Give it a try….all you have to lose is weight!

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

Change From Ordinary to Extraordinary

Cathy — Wed, 23 Jul 2008 10:36:21 +0000

What small differences will you make this week? Perhaps you’ll make one more business call, eat another serving of vegetables or fruit, substitute a snack choice to protein, walk a little further than before, or prepare a bit more thoroughly for your next presentation. Whether in your weight loss lifestyle habits or in your job or in the more “mundane” things like parenting, those that feel excellence and success in their lives are rarely dramatically better. Typically, they are “ordinary people doing ordinary things, extraordinarily well.” Ordinary effort produces ordinary results. Extraordinary effort produces extraordinary results!

This week, make one change…..do a few ordinary things just slightly better. I think you’ll see an extraordinary change in your results.

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

Drink Up To Work Out

Cathy — Tue, 22 Jul 2008 10:51:43 +0000

Keeping your body well hydrated impacts not only your exercise performance, but also how you feel about it as well. Studies show that getting enough water and other fluids have concrete benefits:

- YOU EXERCISE BETTER. People who are well hydrated work out with more intensity, in terms of both strength and endurance.

- YOU EXERCISE WITH MORE SATISFACTION. Hydration levels seem to affect people’s perceptions of their workouts. People who are even slightly dehydrated describe their workouts as more difficult.

- YOU BURN MORE FAT. When your body is well hydrated, the body’s processes involved in fat burning are maximized.

So, drink up and work out!

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

Superhero

Cathy — Mon, 21 Jul 2008 11:05:21 +0000

If I were to ask you to name the first superhero you think of, who would that be? Superman, Superwoman, Batman, or YOU?

Be your own hero, it’s cheaper than a movie ticket or collector comic book. Plus, by being your own hero, the outcome is within your control and up to you!

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

Double Bonus of Muscle

Cathy — Fri, 18 Jul 2008 12:32:43 +0000

Weight bearing exercise promotes increased muscle mass and helps to speed up your metabolism!! The more lean body mass (muscle) you have, the more calories your body burns! Bring it on!! What a deal!

Why? Because muscle is more metabolically active than fat! Add light weight training to your daily exercise program. You’ll not only like the way you feel but you’ll like the way you look too. Double bonus!

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

Replace Those Old Taped Messages

Cathy — Thu, 17 Jul 2008 12:05:12 +0000

“Nurture your mind with great thoughts for you will never go any higher than you think.” ~Benjamin Disraeli, 1st Earl of Beaconsfield

One of the common things I hear from my clients are the old tapes that run through our head. The negative things we say to ourselves don’t assist us in any way. Just as with any change, the negative self-talk tapes are habits. Create a new habit of more positive, nurturing and empowering messages.

Become aware of the things that you say to yourself. If you had a family member or friend say the things that you say to yourself, would you keep them in your life? Definitely not! When you notice a negative, old tape of a limiting message, say to yourself or even out loud, “NO, THIS IS AN OLD MESSAGE AND DOES NOT APPLY TO ME TODAY.” Replace the message with a positive and more accurate tape.

Treat yourself in the loving way that you treat others. You deserve nothing less than the best!

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