Setbacks are Part of the Game

“Winners Never Quit, Quitters Never Win”

Success at the weight loss game requires a three-sided approach.  To loose the weight once and for all, you have to be willing to change your mind, body and spirit.  It’s easy to avoid doing this when you begin a regime – when the weight is falling off quickly and you’re energized by your success.  But what happens when setbacks kick in?  Or when the eventual slowing of the process or plateau happens?  Or when things become routine and boring … then what?

You have two choices – GIVE UP or DIG DEEPER.  Ask yourself, ‘what am I supposed to learn here?  What can I do better?  Is my behavior in alignment with my weight loss goals?’  Be really honest … are you really working your program?  Maybe you think that latte or splurge meal once a week is ok, but is it? Give yourself a quiet moment and let your subconscious reveal your next steps. 

Perhaps there’s a piece of the puzzle you’re neglecting … or there’s something you’re not aware holding you back.  This setback is actually a huge opportunity – one to discover your own truth. YOU are the one responsible for the success of your health and wellness journey.  YOU have the answers inside you.  The question is, are you really ready? Or are you just paying lip service to your dream? 

Success means acting in accord with your own fruition … ask yourself, how bad do I want it?  And be willing to take the time to work the challenge. Even if it means sitting quietly to just listen. This isn’t always easy, but then who says it’s supposed to be.  Sure there are quick fixes out there, but really, how many of them actually last?  To make sustainable change, approach your weight loss from a higher place.   Show up, be present, be aware, be honest … integrity is key.  Only then will you receive what you really want.

This week, take the time to recognize that weight loss setbacks  are part of the journey!  Will you let them stop you?  Or will you keep your eye on the ball and engage your mind, body and spirit for the answers that live within? 

Take the 'Work' out of Workout!

“Success is the sum of small efforts, repeated day in and day out.”
Robert Collier

Everyone knows working out is an essential component to health and fitness, but it’s one that many avoid all too often. The key to a successful workout routine is to take the ‘work’ out of working out.

There are many ways you can be active and have fun at the same time.  All it takes is some creativity.  No longer are traditional gyms the best option and you don’t even have to set aside a big block of time to reap the benefits of activity.  A good thing to determine is what kind of workout animal you really are.  Are you an early bird full of energy in the morning?  One who likes to get your workout done first thing to avoid being distracted? Or are you a night owl?  One who likes to work out in the evening to relax from all the pressure the day brings?  

Do you like to work out alone or with friends or in a group?  Do you like to take exercise classes, enjoy nature, workout with a trainer? Do you get bored easily and need a variety of activities so you can switch things up to keep it interesting, or are you creature of habit that finds comfort in doing the same thing on the same days? Maybe participating in a team sport like volleyball or baseball is your thing.  Were there sports you loved as a kid? As you can see there is no right or wrong.

The most important thing about making activity a constant in your life is to do what you love and what you find fun! Because let’s face it, if it’s not fun, you’re not going to stick to it.

I personally am an early bird who likes variety.  I LOVE hot yoga.  I LOVE walking along the beach once a week with my friends (because getting outside and breathing fresh air is SO IMPORTANT no matter what form of exercise you choose). And I love to dance.  What tickles your fancy when it comes to exercise?  Really think about this …

Knowing these things about yourself will make a difference in your stick-to-it-ness.  And after all consistency with exercise is key. Studies show exercise has a myriad of benefits.  Here’s just a few:

Strengthening bones

Building lean muscle

Raising metabolic rate

Sleeping better

Stress reduction

Enhances moods

Strengthens cardiovascular system

Reduces cholesterol

Reduces blood pressure

There are all kinds of activities you can do.  Volleyball, jumping rope, power walking, dancing, hiking, bowling, skating, etc … I have one client who is the ultimate multi-tasker.  Being an extremely busy executive with long days she created the ‘mobile meeting’ – meetings with her staff while walking and talking.  Not only is she taking care of her business, she’s taking care of herself too and has lost 21 pounds to boot! 

For those who are short on time, the latest studies show that burst training is the way to burn fat and by working out hard for about 10 minutes a day 3-4 times a week.  Check out Dr. Pompa’s video!  I hope you’ll be as inspired as I was.

http://www.youtube.com/watch?v=Ym7d2MzZ96I

No matter what you choose to do, remember to keep it fun!  Get creative!  There are hundreds of ways to exercise … to take the work out of workout!  What’s your favorite fun routine?

Emotional Spring Cleaning

“For every moment we can be at peace with ourselves, we are that much closer to being a part of life”

With the traditional spring holidays here and nature beginning to bloom, we find ourselves emerging from our winter hibernation. Have you ever noticed that you have a little more energy when Spring comes or that waking up and getting out of bed is somehow easier?  I know that for me, it’s far less difficult to make one of those early morning yoga classes this time of year than it is during the dead of winter.

How will you embrace Spring this year?  

Many people use the energy from this season to propel them forward.

Some like gardening, planting vegetables and herbs such as tomatoes and eggplants and basil, others enjoy more vigorous outdoor activities such as hiking or bike riding or kayaking.  Whatever your choices are now is the perfect time to prepare for summer – to spruce up the outside of your home with a fresh coat of paint or plant a flower garden.

And of course, there’s the age-old tradition of Spring Cleaning!  Many of us use this time to clean out old closets, deep clean the winter cobwebs from our homes and change bed linens from heavy blankets and flannels sheets to crisp cottons and light bedspreads.

This year, let’s take some time to clear internally was well … I’m talking about a little emotional Spring Cleaning.  Take time to pay attention to the things you’re really feeling.  How do your emotions serve you?  Where are they standing in the way? What needs to change for you to really move ahead and be at peace with yourself?  What shifts can you make to create a healthier, happier life?  

One tip I give my clients is to observe what foods you’re craving.  If you’re craving salt, many times that’s a mask for hidden anger. What does it really mean when you’re reaching for those chips or craving salty French fries?  Who could you be angry at? Your parents?  Your spouse?  Your children?  Or is it yourself for accepting how others are treating you?  

Or maybe it’s not salt that gets you.  Maybe you’ve got an insatiable sweet tooth. Know that sugar conceals sadness. Again, take some time to be mindful of the ‘why’ behind the action … why are you reaching for the Cadbury mini eggs? What’s going on in your life to cause the cupcake craving? Is there something that’s making you unhappy? 

Examining these emotions and looking at reasons for eating can give your weight release regime a clean sweep!  Shine light on the actual problems and you may find a renewed sense of peace that makes the need for sugar or salt fade away. This is the ultimate Spring Cleaning!  Give it a try and see how it works for you!