Posts Tagged ‘motivation’

Work on Your 6-Pact!

April 15th, 2015 No Comments Tags: , , , ,

I love this time of year, it’s so full of possibilities. The weather cannot be used any longer as an excuse not to get outside and play so vamoose out already if you have not already done so. Also that barbecue is beckoning, your friendly appliance to whip up something lean with a plethora if nutrient rich side dishes to drool over.

Follow the Rainbow – Get in the habit of enjoying half your plate of fruits and veggies throughout the day including every colour of the rainbow. Try berries on your cereal, an array of veggies at lunch with a number of delicious side dishes at dinner. Snack on fresh fruit in between meals. Rich produce fills you up and never lets you down – a healthy and stealthy approach to filling you up. The positive results by having more fruits & veggies is your pot of gold at the end of the your lifestyle rainbow!

Count Your Nutrients – Choose more food fresh from the farm. Your first clue will be noticing fewer processed packaged foods in your grocery cart. Savour the flavour of a variety of dairy products like milk, cheese and yogurt, smaller servings of meat, fish and poultry. Include some peas, beans, lentils, nuts and seeds in your regimen with whole grains in bread and pasta. All of these are chocked full of nutrient goodness it’s ridiculous!

Satisfy Your Sweet Tooth – Did someone say sweet?? Everyone loves something sweet, even though we’re trying to have less of the white stuff. Here are easy taste pleasers to add to your grocery cart and incorporate into your repertoire – sweet potatoes, red peppers, crunchy carrots, beets, fresh fruit, dried fruit to add in salads.

Behaving Goodly – Zero in on one eating foible to work on whether it’s slowing down your eating pace, or paying attention to your food by sitting down or noshing without distractions. Consider trying to focus on hunger and fullness every time you eat with the aim to stop when you begin to feel full. Some of us just rifle through our food like a buzz saw and are in the habit of eating past that cue. It’s a perfect time to rein it in!

Muscle Preservation Project – Yes cardio is important, but working on strength training and flexibility are too. I talk about investing 16 minutes every 2nd day into your hourglass in my ebook. My routine includes bends, stretches, lunges, squats, push ups, sit ups, even burpees to preserve my muscle mass, tone and strength for greater ease of everyday activity. If I can do it, so can you!

In a rut? Get help! – If you’ve been spinning your wheels read my ebook Skinny on Slim the Little Black Dress of Diet Books to give you a few ideas to break out of your funk. If that doesn’t work seek help. You’re surrounded by it!

Work on your six pact folks. Start with these or create a list of your own. There is simply no excuse not to!

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin' | No Comments »

Endorphins: Mother Nature’s Blue Monday Boost

January 26th, 2015 No Comments Tags: , , , , , , ,

I have been doing quite a bit of blogging about ways to get and stay motivated this fine January. Many people take on the New Year and make a list of “what NOT to do from this day forward”. I say we should fill up our life and find ways to boost our motivation and spirits daily even on the coldest, cloudiest day. They say that the last Monday in January is the bleakest of the year. Say what? Time to tune your attitude in and work in ways to feel good, naturally.

We may live in a material world, but you can rely on the deep mysteries of your own body to lift your spirits. A special secret lies in the realities of endorphins, ahhh. It’s touted as the brain’s “feel good” chemical. Why not find ways to release more every day of the year? Flood your senses and listen UP!

Say Ommmmmm – Meditation and controlled breathing can help give you an endorphin lift. Visualize you at your goal weight and take the pressure off by taking it down a notch while relieving stress.

Unleash Your Giggler – Hearty belly laughs are an automatic joy lifter too. Look on the bright side and stop taking life so seriously. Turn that frown upside down while turning on the Comedy Channel!

Get Spicy – Hot chilli peppers added to your food can trigger a release. Sprinkle some on your eggs, pasta or stir fry and get all steamy with it as your endorphin elixir. Check out my Nan’s Arrabiatta recipe to spice it up a notch!

Turn On the Tunes – Crank up your favourite tunes and your spirits will lift as well. I love the motivation/pop music setting on Sonza as my mid-day picker upper. Check it out and work it into your routine, la la la la la la ba da ahhh.

Vamoose Your Caboose – Exercise and activity provide a whole lot of benefits on this front which can provide that “runner’s high”, decrease stress, ward off depression, boost self esteem while improving sleep to name a few of the many benefits. Make your interval training be comprised of moves you enjoy. Get outside and play!

Now here’s a spoiler alert that good lovin’, chocolate and light alcohol all boost your endorphins too. These can be enjoyed as a Valentine trifecta, which is right around the corner! Flood your senses!

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Weighing In On Weighing In

January 16th, 2015 No Comments Tags: , , , , ,

I have been focusing on myriad ways to keep motivated for the start of 2015. I featured creating your own personalized reward system then highlighted more ways to stay pumped too. I now want to discuss weighing yourself and staying positive. I divulged in my ebook Skinny on Slim the Little Black Dress of Diet Books my salacious relationship with my bathroom scale decades ago. Weighing yourself is necessary, but find a schedule that isn’t going to make you nuts. Listen up!

Consistent monitoring – getting a reality check
Three quarters of successful weight losers weigh themselves regularly. Keeping tabs on your weight or dimensions is key.

Ignorance isn’t bliss; awareness is! Whether it’s on a Monday, before and after a vacation or during “eating marathon seasons” like Christmas, it’s important to have a reality weight check using the same scale or clothing to keep a handle on your handles.

Weighing in doesn’t necessarily mean tracking pounds or kilograms. I didn’t own a scale for years after breaking up with mine after our relationship went sour. During that time, I used my trusty skinny jeans instead as my reality check and got weighed at my annual physical.

Monitoring makes it near impossible to fool yourself; you can’t argue against facts.

However you choose to monitor yourself, do it regularly. It’s easier to get back in check after gaining a few pounds rather sliding with a ten-pound spike.

Motivation consternation – got that bloated feelin’ ladies?
I’m not a big believer in weighing yourself too frequently while you’re gunning to lose weight. Many gals retain water during those two “weeks of bloat” before the first day of your period (day 1 of your cycle). Why does every diet program ever created dictate you weigh yourself daily or weekly is beyond me? All you’re doing is demotivating yourself when you hop on the scale and witness the needle tilt upward due to bloat. As if we need another reason to get cranky. “Ok just hop on that scale 14 days in a row while you’re retaining fluid, sister.” Stop the madness!

Following this makes no sense whatsoever. This is why I suggest you only weigh yourself on days four and 10 of your cycle. Then do yourself a favour and stay away from anything that resembles a weigh scale in between. Not following my advice will give you consternation, just what you don’t need while you’re PMS-ing. When I think back to my heated obsessive relationship with my bathroom scale I’m surprised I didn’t go totally off the deep end when I weighed myself daily, especially during those two weeks of bloat.

I have been weighing myself every day this past week as an experiment of sorts while drafting this blog post. Case in point, my weight has fluctuated up and down, sometimes over 3 pounds in one day. I have been eating and exercising fairly regularly and I have not eaten out at a restaurant since last weekend. Despite that, my weight has gone up and down like a yo yo. Time for me to abort that mission now that this has been posted… Take a breather ladies, follow my advice and weigh yourself less often to help keep your motivation UP!

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Posted in Miss Behavin', Successful Loser Logic | No Comments »

Reward to Stoke Motivation to Sizzle & Not Fizzle

January 9th, 2015 No Comments Tags: , , , ,

Who doesn’t love a reward? That positive burst of reinforcement. An adrenaline rush is a reward. Feeling good is too. Buying new stuff is a nice incentive. Wearing something you feel divine in has its benefits. Taking a quiet, hot bubble bath or having some Zen “alone time” can feel like a treat.

As you set goals to shift your behaviour doing the 3 x 3 consider starting your very own reward system. We all value different incentives. Tap into your personal preferences to identify what inspires you. We will, however, not use food-based rewards for obvious reasons.

As you build a system of rewards for yourself that provides positive reinforcement ensure it won’t break your bank. I wouldn’t want you to develop a lavish scheme that results in economic foreclosure. Focus on and identify some simple pleasures you personally feel are worthy. Your weight loss might hit a plateau, but your goals that get rewarded should help carry you through sizzling over the weeks, months and seasons. This will keep you pumped about your achievements and build momentum to propel your forward. So, go on, make a list of non-food rewards meaningful to you.

Reaching your ideal weight goal is your ultimate reward. Yes folks, that moment when you can zip up your skinny jeans without lying on the bed! That day will come months from now, perhaps longer. Why only use that one moment as your ultimate reward when you’re working at making changes each week? You deserve perks throughout your journey!

In hindsight, I didn’t realize just how impactful rewarding myself would be. At first, when you begin to lose weight, the number on the scale is a reward, but when the rate of loss slows down, you really need something more to keep your resolve stoked. These perks carry you through. As corny as it sounds, rewarding myself got me loving myself more fully. I am worthy.

I’ve counselled lots of people trying to lose weight. A common barrier I’ve observed is the “doormat syndrome”. You know, those good-deed doers – but for everybody else. They often put themselves last. Bestowing rewards isn’t selfish. It is paramount to your success. It’s a reminder you that you don’t have to martyr yourself to the cause. You ARE worthy. Details are described in my ebook Skinny on Slim, The Little Black Dress of Diet Books.

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