Posts Tagged ‘routine’

Fall Forward 6 Ways

September 23rd, 2015 No Comments Tags: , , , , , , , , ,

We all know the saying “Spring Forward, Fall Back”. I am a contrarian on that. Once fall hits, I get that motivational New Year’s feeling, don’t you? I yearn to dial it up a notch to move forward with fresh thinking, goals and plans as the new season arrives. Care to join me?

Last week I blogged about part of a conversation I had with a book reader of mine. Paige and I conversed a few times and she mentioned something about what she experienced so far in her quest to get healthier that I wanted to share with you.

During the goal making process, as my readers take the step to make changes in their diet, attitude and life I suggest they not even consider “food related” goals at first and focus on behaviour instead. Take the pressure off! I based this recommendation on my own experience. When I embarked on my very last journey from Fat City to Slim Town that shift in thinking helped tremendously. For me, it was so freeing to allow all food to fit and focus on improving aspects of my eating behaviour. In time I lost the guilt, the food and eating preoccupations along with weight. Those changes alone are worth working on and will help you find some peace from all of those struggles.

Until I did that I never quite realized how much energy I wasted on obsessing over food and eating. To say it was exorbitant is an understatement. So in my exchange with Paige, she exclaimed, “What a revelation!” about how not making food-related goals was for her. Does this strike a cord in you?

So with fall upon us, plan to fall forward, not backward into hibernation mode, into couch potato-dom, into draw-stringed waistbands and slump wear. Make plans to fall forward to progress your lifestyle goals to help you dial it up a notch. Start by shifting your focus. Take the pressure off and make goals that aren’t food or weight related. How novel is that? Very! Here are 6 ways to fall forward:

One – Here’s a fresh idea: Kick food-guilt to the curb once and for all and find practical tips galore in my book to get er done! Create a love affair with food and eating by allowing all food to fit.

Two - Keep the lovin’ alive by creating another love affair with activity and exercise by making moves you enjoy. Your routine shouldn’t be your punishment. Have fun already!

Three – Identify the food and eating knots that bind you by keeping a journal. Practice the 3 R’s – review, reflect, reframe each week to eventually free yourself from these negative, energy sucking relationships forever.

Four – Get real this fall and take your lifestyle by the horns by making systematic small goals doing the 3 x 3 and rewarding yourself throughout. Try a new approach.

Five – Work on staying stoked with myriad motivations to keep you in the game from when you start throughout the process, whatever your goals might be.

Six – Get reading Skinny on Slim the Little Black Dress of Diet Books to help you find perspective, provide a slew of tips and be your support with you’re own RD and friend in your back pocket.

Unshackle yourself from mainstream “diet” thinking and focus your energy on living better! Experience your own revelation! Isn’t that what you really want – peace, not war? Let the changing leaves be a sign that it’s time to make positive shifts today. Join me in a fresh journey and fall forward!

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To Snack or Not to Snack? Managing your Hunger Games

September 18th, 2015 No Comments Tags: , , , , , , , , ,

I recently received this message from a book reader of mine. She gave me permission to blog about it to help others who might have similar issues managing hunger.

Dear T & T,
I just finished your book, Skinny on Slim, The Little Black Dress of Diet Books and thought it had a lot of great tips. I have started journalling and have set some 3×3 goals for myself. I have a question about how to strike a balance between only eating when I’m hungry and eating to ensure I won’t be too hungry at a later time (to ensure no pig outs happen when serious hunger hits). For example, I tend to workout after work but before dinner. So I will have a snack around 4pm to give me plenty of energy for a solid workout and I’m not dying for dinner right after. But sometimes I am not really hungry when it’s snack time. One of my goals, is to focus on what actual hunger is, and I worry that snacking like this may impede that. Any thoughts?

Dear PO,

You bring up an excellent point about managing hunger with a busy routine. First of all major props to you for working out, keep up the good work on that! Being active is beneficial for you on sooooo many levels. Learning about your own hunger and fullness cues takes time and is a huge balancing act AND certainly worth the effort to work on.

If you’re not hungry at 4pm I suggest you forgo having a snack. It is, however, totally trial and error. Keep yourself equipped with fruit for afterward – a perfect post-workout and pre-dinner snack so you’re not ravenous when you get home. I think marketing ingrains in our heads that we need a pre and/or post workout snack even though we’re not elite athletes. Follow your cues and act accordingly.

Also I find different times of the month like when I’m PMS’ing I feel more hungry. If that’s the case I’ll have a snack. Fruit is my go-to option or a handful of unsalted nuts if I need more staying power. Boredom can do the same thing with playing funny mind tricks disguised as hunger when it isn’t! Reviewing the 3 R’s (review, reflect, reframe) from your journal and observing the patterns will help you figure out true hunger. Plus it will help you with to how better you manage hunger. I find when I’m ravenous it’s too easy to automatically overeat so my personal trick is to avoid getting to that point. Easier said than done, but an ongoing goal. It’s a true balancing act and takes time to figure out and manage.

It’s a worthwhile effort to discern what actual hunger is for you as well. There are times when my tummy plays gypsy music disguised as hunger, esp post vacation and what I actually need to do is to get back on track, ensure I drink my fluids (water at my workstation), eat more fruits and veggies, choose a balanced diet including enough protein at each meal while I retrain those stomach stretch receptors to snap back to normal. As I like to say: Awareness is bliss! Keep me posted on your progress and let me know if you have further questions.

Nutritionally yours,
T & T

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Posted in Eating Vortex, Miss Behavin', Successful Loser Logic, Who's Zoomin' Who?? | No Comments »

Snap Back to Normal Post Vacation

August 13th, 2015 2 Comments Tags: , , , , , , , ,

Who doesn’t love a vacation? The readjustment once you return home isn’t for the faint of heart though. After you’ve clicked the heels of your proverbial ruby slippers it’s time to hit the ground running after being in la la land – don’t you think? Gone are the breakfast buffets, lunch choices galore and over flowing glasses of wine. You can still hear Billy Joel sing “..bottle of white, bottle of red..” Time to change the tune; we will overcome!

Vamoose Your Caboose – My most important rule of thumb is to vamoose yourself back into your pre-vacay eating and activity routine and FAST. Porridge anyone? Though get thee to the grocery store to stock up on a multitude of healthy choices STAT. Bye bye truffles on your pillow, a fond and tasty farewell.

Ignore the Gypsy Music – It is also imperative to be mindful of the grumbling games your stomach will be making. Don’t confuse this gypsy music as hunger, but from overeating day after day. Yes folks reality bites! I usually find it takes a few days to get my tummy stretch receptors back to normal by eating smaller amounts. Ensure half your plate is fruits and veggies at every meal and stick with water as your go-to beverage. Be patient and tune out the grumbling.

Bend, Stretch & Move – It’s also time to to blow the dust off your mat and weights and resume your full array of exercises with GUSTO. I’ll confess that sometimes when I’m away the only sit up I’ve done is rolling out of bed in the morning. Time to feel the burn by reigniting your routine.

Is a Cleanse On your Mind? – Some people wonder if a GI cleanse is in order. Hmmmm good question. The only maneuver like that I’d recommend is booking your colonoscopy if you haven’t scheduled it. Other than that your own liver and kidneys will do the job for you while you load up on fresh produce, home cooking and water.

Here’s a little rhyme on the topic….

A mound of laundry
A pile of mail
My porridge bowl
And bread gone stale

A grocery list
In need of stuff
The long flight home
Now enough is enough!

A dinner offering
Not paired with wine
Back to my walk
When the morning sun shines

Time-change adjustment
Need a fast switch
My mat and weights
I’m feeling the itch

It’s great to travel
Love a change of scene
But snap back to normal
With your trusty routine!

Really though, there’s no place like home…..

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Rhyme Time!, Successful Loser Logic | 2 Comments »

“Go Outside & Play!” Let the Broken Record Play on…

July 28th, 2015 2 Comments Tags: , , , , , , , , , ,
Let the Broken Record Play on – Focus on Free Play

Oh for the love of child’s play and activity in the peak of the summertime. School’s out and it’s time to enjoy all that summer has to offer. It’s every parent’s challenge to keep kids engaged and busy so you don’t hear the common mantra “I’m bored” until it’s back to school in September.

Who doesn’t love summer? It’s a perfect time to start a “movement movement” (as I describe in my book) and make a pact for the kids and parents to get and keep more active. As I sit here and write I can hear the birds chirping under the clear blue sky. It’s as perfect as any movie set, even better because it’s real.

Let’s reverse the abysmal stat that shows only a small percentage of kids meet the benchmark of one measly hour of activity each day. Given it’s the peak of summer let’s adopt some new behaviours that we’ll work on this season and each one following! It takes a conscious effort to “get your party started” to get and keep moving. However, if everyone in the household does it together each can lift each other out of the “lazy” part of the “lazy hazy crazy days of summer”!

The best place to start is setting a few limits. As much as I’d be tempted to suggest you pop a tube in your TV to get the kids outside, that wouldn’t be fair, would it? Set some limits around the time the kids (young and older) sit in front of any screen – TV, computer, game devises, phones.

Get outside and enjoy free play – throw the ball, ride a bike, play on the swings in the park, jump rope, play tag or hide and seek, run through the sprinkler, hit a tennis ball on the wall, climb a tree, go for a walk, you name it, just let your imagination run wild along with you!

Let the Broken Record Play on – Do What I Do

On the theme of “playing on” let’s focus on being a role model. The stats show that a child is very likely to participate in “unorganized physical activities” at age 4, they are likely to still be participating at 17. Having active parents reinforces that in spades. As a parent you might be very good at wagging your finger and telling the kids what THEY should do. I suggest you stop and take stock of your own activity level, then look in the mirror and do the same to yourself if you indeed are not active.

Light Your Own Fire Within
I blog often about setting goals, re-evaluating your activity level and giving yourself a much needed kick in the back side to vamoose and get moving. I might write it for you, but I certainly do it for myself as well. We all have days we want to just lie around – you know, as the song says “those lazy, hazy, crazy days of summer”. We need to change lazy to blazing by lighting a fire under ourselves.

Play Together
I have divulged that my parents were active when I was young. We all took part in various activities and sports, including some lifestyle sports. We did our share of playing as a family. The great thing about that is that we can still do some playing together when I fast forward today by taking a walk or playing golf.

Destress Valve
Truly though as life becomes more stressful, I find activity is a proverbial valve that helps it release. I cope better after I get back from a walk then have to face the music of real life. And how great is this time of year to better appreciate the birds singing, the gardens flourishing, the kids playing, the sun shining, fresh air blowing. What’s not to love about this scenario, start and continue.

Stealth Moves
I have written about ways to sneak in stealth activity in my book if you’re going through a super-duper busy time. The key is to find 10 minutes here, 5 minutes there, another 15 minutes somewhere else and before you know it, you’ve chocked up a half hour of moving. I’m a bad parker so I routinely park further away – that’s 5 minutes right out of the gate. To work in an extra walk I take my grocery bag under my arm and walk to the store at times. A great dovetail of a few activities at one time. Find some of your own stealth moves and get going to show the kids you are truly a gamer.

Let the Broken Record Play on – Organized Sport
Continuing on the theme of “playing on” let’s focus on signing the kids up for activities. Let’s take stock of the school year that just passed. Were you stretched so far because of all of the obligations that you allowed the kids commit to? Let’s try to take the pressure off.

Family DISFunctioning & Signing Up
Sometimes organized sports can add to an existing DIS organized household. And, many of these cost money to sign up for in addition to the uniforms, shoes, equipment and more. I AM all for sports and teams, don’t get me wrong. But it’s ok as a parent to fallow the field for a season and encourage the kids to enjoy free play. We sometimes get caught up in what other families in our neighbourhood are doing and sign the kids up out of guilt. Free play is a perfect activity. I’m in your corner.

Sporty Spice Through the Ages
If you DO have the time and the means, then go ahead and get the kids into activity programs and/or sports. Consider those that the kids can continue as lifelong activities in addition to the team sports. As an adult it’s not as easy to arrange a volley ball, base ball, soccer, ball hockey game when you need a dozen busy people to get together. If you have the flexibility consider getting your kids involved in tennis, squash, badminton, golf, bike riding, hiking, running, etc. which can be more easily continued through the lifespan.

Life Lessons in Sport
I will divulge that I played competitive tennis when I was a teen. When I reflect on that experience I realize that I learned many worthwhile life lessons. I learned that life isn’t always fair even when you do your best. I learned that some people (including parents) cheat to get ahead. I learned how to lose graciously. I learned more from losing than I did from winning. I was a slow starter on the court and learned how to bear down and take it up a notch right when my opponent thought they had the win in the bag….. I also learned that through life people don’t change all that much – from the sand box to the court to the office cubicle. I’m wiser from the experience and that’s a good thing.

Do it, Do it, Do it ’til You’re Satisfied!
You who know me well by this point know my view on this. Doing something is better than doing nothing so just get started already. Do something you enjoy and encourage the same for your kids. Avoid living your glory days through your kids in sports. You had your childhood and they have theirs and never the two shall meet. Follow their lead and gently encourage their participation in something they can call their own and enjoy.

Let the Broken Record Play on – Rainy Day Play

Continuing on the theme of “playing on” let’s focus on changing plans on a rainy day. Ahh yes just when I blathered on about getting active in the summer a thunder storm blows through! It’s times like these that reminds me how important it is to be flexible with our plans. Nothings carved in stone unless Mother Nature has the chisel.

Rules of Thumb
The first thing to remember on the weather change-up is that in most places it usually doesn’t rain all day, every day. So do try to get out when it’s over. Second thing is to remember that safety comes first, stay inside or ensure you take cover when there’s an electrical storm with thunder and lightning. And finally, rain without thunder storms won’t make you melt if you get sprinkled with rain. Really!

I rather enjoy walking in the rain. I have not melted yet. I have a trusty raincoat with a hood and it travels with me to many places to shelter me from the rain. Your kids won’t melt either and may love splashing in puddles and carrying on.

Board Game Help Ward off Boredom
I know a teacher who divulged that kids who’ve grown up without playing board games have more trouble with simple life skill, such as adding the dots on a couple of dice, for example. On a rainy day drag out some old games, blow the dust off of the boxes and get playing. When you get right down and think about it there’s a social aspect to game playing in addition to the simple counting thing, plus following directions “Go to jail, go directly to jail, do not pass Go and do not collect $200″. Like Snakes and Ladders we all have to cope in life with slipping on a proverbial banana peel, or a snake that sends you back 15 steps, only to recover in the near future. Yes, a metaphor of life.

If you have the odd rainy day inside, aim to get out when you can then play outside longer tomorrow when the sky clears.

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Posted in Miss Behavin' | 2 Comments »

A Wee Nudge to Help Me Budge

June 3rd, 2015 No Comments Tags: , , , , , , ,

Ahh for the love of keeping active.  It’s a perfect time of year to get yourself outside to play, don’t you think? The temperature is lovely, the days are lighter longer and the possibilities are endless. I admitted in a recent post that I am a self proclaimed tortoise of sorts. My motto is “slow and steady wins the race…. my race.” Although I’m delighted when others make lofty activity goals, my heart sinks when they fall off the wagon for months on end until they get inspired again. From a behavioural standpoint it helps to create a love affair with activity so you look forward to doing it daily, weekly, monthly and throughout every season, not just spring and summer.

Healthy & Stealthy Interval Training – I know I sound like a broken record when I encourage you to do your “interval training” by finding a few 15 minute intervals every day to move more, creating your own “movement movement”. Easy peasy, right? Why make it so hard on yourself? I found just the tech toy that provides a wee nudge to help you budge, so listen up!

Get Moving with Tech Support – I got my hands on a sporty Apple watch recently. My tech support has been in India lately so I’ve fumbled around with it at the start. I instantly took to the Activity App features. Although I’m already inclined to move each day, since sporting it, my watch serves as my personal conscience and coach especially when I’ve become engrossed in long bouts of sitting at my computer.

Activity App to Nudge You – The Activity App touts “Live a better day by achieving 3 daily fitness goals.” These include goals to move (in calories), to exercise (in time) and to stand for one minute (number of times/day). The first day I wore it I received a gentle nudge on my wrist with a message “Time to stand!” When I complied, I received a follow up message “You did it!” How great is that? Very!

Friendly Reminders from Your Personal Coach – At various intervals in the day I receive updates on how my activity goals are progressing. I just received a nudge that I was at 57% of my Move goal encouraging me that I was “…having a solid day. Keep it going into the evening…” One evening I received an update showing me that I hadn’t yet reached my daily activity goal. Instead of settling in to couch-potato-dom I snuck out for an evening stroll that was both refreshing and enjoyable and not the least bit onerous.

I particularly like this because for me, like for many people, time can simply slip through your fingers with good intentions. Good intentions don’t get results, actions do! These reminders help you find another 15 minutes to move so your daily goals are met, very healthy and stealthy! At the end of my first week of wearing it, I received a summary of my performance. In my ebook Skinny on Slim, The Little Black Dress of Diet Books I discuss the importance of doing the 3 R’s - Review, Reflect, Reframe so good on you #AppleWatch. This summary helps me to make activity goals for the coming week after reviewing and reflecting what I actually achieved.

I am not, nor will I ever be an Iron Woman Viking, but I walk and work out regularly so I can face each day with zest. This new toy gives me an elevated level of mindfulness with encouragement to motivate me “just for today“.

I am enamoured with these friendly reminders to help me fight inclinations of inertia, like a supportive personal coach. All it’s taken is a wee nudge to help me budge! Is it time to stand up again?

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Spring Shake UP!

April 8th, 2015 No Comments Tags: , , , , , , ,

Spring has sprung despite Mother Nature not getting the memo! It’s time to awaken from that winter slumber and shift gears. It’s time to change that winter tire that is situated in your mid-drift and shake up your routine!

Wake UP – Let’s work on getting all of the zzz’s you need this spring and onward. Not getting enough sleep because you’re burning the candle at both ends isn’t good for health and well being along with your weight.

Shake UP – Do some hippy hippy shake and work in new moves throughout the day as you build up your interval training… working in 15 minutes of moving at least two times a day. If you’re a chronic sitter, work in a few more to get your blood flowing, muscles working to refresh yourself.

Make UP – Kiss and make up with your past food foibles adopted during winter hibernation. You have a new slate of possibilities. Instead of beating yourself up, lift yourself up.

Bake UP – Cook yourself up a healthy and stealthy scheme with ideas from my ebook Skinny on Slim the Little Black Dress of Diet Books. A good spring cleaning is warranted and best started by purging those pillow sacks of junk food and replacing them with a rainbow of produce grown by Mother Nature herself.

Break UP – Nix that negativity of the dark side where excuses dwell like a cesspool of doom. Lighten up and replace negative self talk with prose of kindness to stoke your motivation.

Take UP – Tighten the screws on your eating behaviour such as slowing down your eating pace while actually tasting your food and enjoying it to the max. Drop the caveman routine and use utensils and a plate, sitting down every time you eat to savour the flavour of your food. These are two essential behaviours that’ll help you get results STAT.

Put a spring in your step with a mini shake up of your repertoire to shift you in a positive direction.

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Manage the Minefields at Work this #NutritionMonth

March 11th, 2015 No Comments Tags: , , , , , ,

Yes folks, March is national Nutrition Month and I will be featuring the theme of eating well at work ‘Eating 9 to 5!’ throughout. I’m focusing on meetings, events and the workplace this week. Pat Benetar sings that Love is a Battlefield well her sequel to that should be Work is a Minefield! Depending on the day, there could be food traps galore, stress on stress with a side order of stress, not to mention peer pressure to nosh along with the in crowd… oh boy are we celebrating another birthday? What gives!!

Dietitians of Canada has you covered with a wide array of solutions to your common workplace food challenges:

1. Did you know? In a company of 100 staff, celebrating each birthday adds eight slices of cake a month!

Work events focused on food may be causing you to overeat. That’s because eating with others can influence what and how much you eat. You might feel pressure to eat to fit in with your peers or find it tough to resist treats.

Try these tips to avoid workplace food traps:

  • Celebrate everyone’s birthday together once a month.
  • Skip sweets at events. Enjoy fresh fruit platters instead.
  • Don’t offer food at meetings. If you do, order better choices.
  • Opt out of Friday fast-food lunches. Brown bag it, then walk ’n’ talk after you eat.

2. Manage workplace munchies with Mother Nature’s candy dish – a big bowl of fresh fruit.

Is a workplace candy dish tempting you to eat too many sweet treats? Research shows that when treat-type foods are close by at work, you’re more likely to nibble.

Trying to resist those treats can be distracting, leading to less productive work time.

Here’s a sweet idea: keep workplace common areas free of treats. Instead, put out a fresh fruit bowl. Keep it free, charge a small fee or take turns filling the bowl with a variety of fruit.

3. Get the most out of your meetings. Order brain food, not drain food!

Next time you’re planning a meeting that’s scheduled over a mealtime, order food that will help keep attendees focused and productive:

  • Put pitchers of plain water on the table to quench thirst, boost hydration and keep workers alert.
  • Keep lunch light with salads and wraps filled with veggies and protein such as chicken, cheese, eggs or legumes (beans, peas or lentils).
  • Replace sweet desserts; offer fresh fruit or small portions of nutrient-rich snacks such as yogurt or whole grain mini muffins.
  • Be sure to schedule an activity break to keep everyone energized.

4. Is workplace stress eating away at you? Don’t feed your feelings with food!

If you reach for a sweet treat when you’re stressed at work, you’re not alone. Studies show that stress increases the desire to eat for some people. High-fat, sugary snacks are common comfort foods chosen to cope with stress.

The next time you’re stressed at work and craving a treat, ask yourself: am I hungry? If the craving comes from stress rather than hunger, food won’t satisfy it. If eating to deal with stress becomes a habit, it could be bad for your waistline. Don’t let food be your comfort.

5. Want a career path advantage? Add healthy eating to your to-do list!

Eating well at work can boost your concentration, productivity and vitality. It can also reduce missed days of work by helping to boost your overall health. Fuel your workday the healthy way with these five helpful tips:

  • Bring lunch from home so you don’t have to eat out.
  • Take a break away from your desk to enjoy your lunch.
  • Reduce boredom or stress by taking a brisk walk instead of nibbling.
  • Pack smart snacks so you can skip the vending machine’s sugary and salty treats.
  • Hydrate with water instead of caffeinated drinks.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Treat Your Body Right, Build a Healthy Lifestyle

February 25th, 2015 No Comments Tags: , , , , , , ,

When you’re in good health it’s easy to take it for granted. That ability to take on the day like a bull fighter is great. When you’re totally on your game it’s a snap to add more “to-do’s” to your day because you have the time and zest to do them. You embrace your day effortlessly with vim and vigour.

Take a few weeks ago; I joined a special someone on a business trip to Geneva. My down time was spent taking long walks in the old town, along the serene Lake Geneva looking for Shania Twain, meandering near the United Nations building and more. Each evening was spent taking another stroll to and from dinner, not giving walking an extra few miles a second thought. We probably clocked 7 to 11 miles each day to’ing and fro’ing.

Coming home on the plane I sat near a fellow who coughed the entire flight. I was doomed. The next day I succumbed to this year’s flu bug, UG. I truly can’t remember the last time I was so sick. You know the score, high fever, achy muscles, a splitting head ache and left with little energy even to sip water. I turned from a free spirit who could walk 10 miles in a day to a shut in who was winded after shuffling 10 steps, what gives!

It got me thinking about what a blessing good health truly is. During one of my usual daily Twittersphere scans I read a brash tweet that read “I know what’s good for my health and choose NOT to do it.” Hmmmm, I thought how strange it is to deliberately do the opposite of what’s good for me. As I recuperated that week how good it felt to do things that made me feel better. As I tend to say, “don’t mess with the machine!

It was wonderful to regain my energy to bundle up and head out for a daily walk again. It felt great to unravel my mat to bend and stretch and reach for the stars. I also listened attentively to my body’s cues for the whole foods it craved to help whip my systems back into shape – one day I yearned for homemade apple sauce; another homemade soup; then to eggs and toast; to fresh berries and plain Greek-style yogurt. I knew I was really coming around when I pined for ribs!

Establishing a healthy lifestyle is the best gift you can give yourself. Having it helps you be the best you can absolutely be. Your body truly is your temple, so treat it right!

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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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Motivation 6 Ways

January 13th, 2015 No Comments Tags: , , , , , , , , ,

Hey baby, it might be cold outside, but hey, each day is getting a little brighter. They say that mid-January is when most New Year’s resolutions fizzle. Who’s “they” anyhow? If you’re adopting new lifestyle habits, doing the 3 x 3 or if you want to just feel jazzed every day work in a wide array of measures to keep your motivation sizzling and not fizzling. Don’t ever give UP!

Dress to Inspire Success & Joy – Dawn an outfit everyday that fits properly and makes you feel fab right from your undies to your coat. I don’t know about you, but slump-wear brings me down. How about you? Get some trusty ironside jeans and create your outfit around them. If you find yourself mindlessly eating, that tug on your tummy is your reminder to rein it in a little. Whether you’re working to achieve a lower weight or to just feel more inspired awash your outfit with colour too. That rainbow will lift your spirits as you take on the world!

Thought Stopping – What’s the tone of your inner voice? Are you loving yourself or berating yourself with criticism? Pay attention to those voices in your head and stop yourself when you’re about to self deprecate. Replace those thoughts with prose of kindness. You ARE enough!

Visualize the Prize – Have you spent a lifetime trying to lose weight when deep down you really don’t believe you can reach your ultimate goal? Not believing in yourself is the biggest barrier to success. Find time in a quiet place to meditate and visualize the prize daily – you at your goal weight. After all seeing IS believing!

Reward Building – For people who set realistic goals, reaching your ultimate weight loss goal will take many months. Work in small rewards to treat yourself for good behaviour throughout your journey and stay stoked.

Lead, Don’t Follow – When you make your personal goals aim to stick to them even when those shallow saboteurs try to throw you under the bus. Hey soul sister, we’re surrounded, so find strategies to block them. If you’re a consummate pleaser, start pleasing yourself first!

Just For Today – If you’re really feeling in a slump, don’t fret! Sometimes we plan so far in advance – for next month, next season, next year which seems soooo overwhelming and far from this moment. Take a breather and reframe your thinking to focus on the here and now “just for today”. When you just focus on today, all of your tomorrows will fall into place.

Finding ways to supercharge your motivation and attitude will help you sail through the rough spots we all face. Check out my e-book Skinny on Slim, The Little Black Dress of Diet Books for more strategies to keep you sizzling to success at Slim Town!

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