Are you feeling a little anxious around the holidays because you don't want to break your healthy habits? You have been working so hard on establishing them.  Asking ahead and seeing that maybe you won't work out as much and you might overeat? Is that about right? If that is you, please keep reading.

Prefer to listen? Click here. 

I know the family comes and cooks. They may not be aware that you have been sticking so well to your healthy routine. Maybe they know and yet it doesn't feel good to ask them to change family food traditions. You may even feel guilty about expressing your needs. And it certainly doesn't feel good to deprive yourself from holiday foods. After all, it's family tradition..

How do we keep the spirit of the holidays and enjoy family traditions while still sticking to healthy habits? 

About guilt

Before I show you this tool, let's get one thing out of the way. Guilt.

Why do we feel guilty even before the occasion?

Let's allow ourselves the freed...

Is it just me feeling anxious right now or you are feeling that too?

Holidays? Midterm elections? Financial tightness and holiday expenses are coming? Schedule will be so messed up with holidays? Not looking forward to overeating and missing exercise?

How can we turn around the anxiousness? Let's talk about a plan. Actually,  today I want to share just one step. It's actually a tool that I learned many years ago and in my recent coaches training I heard it again. I also taught it during the recent Stress to Success Challenge. You can listen to the video by opting in here.

"WHAT'S THE GIFT?" TOOL 

This tool involves taking any situation in your life, no matter how bad it is, can be turned into a gift or opportunity.

That requires some explanation, because clearly many things happen that are initially perceived as negative, from annoying to catastrophically life changing.

To employ this tool, we can look at any unwanted event from three perspectives: 

1. What can I l...

In this message I want to focus on 3 Steps to Thrive Through The Holidays: pick up on movement, mindful eating, and joining the community. 

Do you know that the average American gains 9 lbs during holidays (pre-COVID)? Do you know the average weight gain during COVID is 20+ lbs? Add it up and we are in obesity trouble.

Let's team up and tackle the obesity epidemic so we can fully enjoy our holidays and their special meaning?!

BTW, this guide is for you if you are committed to staying healthy. This guide is NOT for New Year Resolutioners.

Let's jump into 3 Healthy Holidays tips!

3 Steps to Thrive Through Holidays

Step 1. Pick up on our physical activity.

Why? Eat more = need to move more. Calories in/calories out.

If you know you ate more than your body could burn with normal activity, pick up on movement. Keep implementing your regular physical activity and add extra movement to burn those extra calories consumed. Btw, for that purpose, I will be teaching a complim...

 

Decisions. Decisions.  All day long! Depleted and drained. On the way home grab some fast food and settle in front of the TV. Seems familiar?

In this message,  I want to share the silence, power, and hope that sits beyond Decision Fatigue. 

On my journey to my Weight Loss Specialist Certification by NASM (National Academy of Sports Nutrition), I came upon this material that I'd like to share with you. 

It has been estimated that the average individual makes as many as 35,000 decisions per day (Sahakian & Labuzetta, 2013), of which about 226 are on food (Wansink & Sobal, 2007). The increasing number of decisions an individual is required to make over the course of the day is mentally exhausting and depletes one’s cognitive abilities to exert self-control, especially in the face of temptations. The mental drain due to the demands of making multiple, complex decisions is referred to as decision fatigue (Baumeister & Tierney, 2011).

Decision fatigue can be affected b...

Have you ever felt like you should be able to handle emotions that come up, but just don't seem to be able to?

May I let you know that it even happens to coaches?

The difference for me now is that I have tools to help me though tough times so I may temporarily feel stress, but I don't take it in and make it a part of my emotional landscape.

Why is that important? Because chronic stress has such a profound effect on our health, and not a good one!

Read on and you'll see why it is so important to have strategies to deal with stress.

In fact, if you want to know more, just click here to set a time for us to talk.

Here is information that will help you understand the widespread impact of stress on the body and how you can start to manage it more effectively.

The Effects of Stress on The Body

Increased cortisol production: Associated with weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.

Decreased nutrient absorption: Due to dec...

Life is busy. Business and household demands. Maybe even babysitting grandchildren.  Too much on our plates. I know we feel we can't put anything else on top.

And here is the deal … we cannot run on stress and cortisol and be healthy for a long time. 

The good thing is we gotta breathe, move, think, and use other senses anyway, right? It's not conditional and not voluntary; the body does it automatically. 

What I am inviting you is to tap into what you are already doing anyway and use 2 minutes of intentionality. 

• Intentionally noticing breathing 
• Intentionally noticing your sences 
• Intentional movement to energize and cut through negative energy 
• Intentional positive thinking 

Each of these tools takes 2 min. These are some of the most effective tools I learned that help me relax on demand and be effective as possible. They teach us to be mindful of every moment and use these moments to help ourselves. 

If you want to watch videos, jump here and as soon as you op...

Want to look forward to exercising? Listen to this message or keep reading.

"I don't like exercising" is the comment I get A LOT.

And we obviously understand we have to exercise to keep our bodies healthy.

The question is

how do we change our minds so that we can look forward to exercising and actually enjoy it?

Allow me to offer you the Tool. It works for most but here is the disclaimer: I don't know if it will work for you. To check it out,  give it an honest effort for a week.

Ready for the tool?

SMILE

When we smile, we trick our brain to enjoy the current activity. The same goes with exercise. The brain is gonna say: ah, she is smiling so we must be enjoying exercising; let me release happy hormones for her. You will naturally start feeling good; emotionally,  physically, and  mentally. 

Let's dive deeper: choose joy. 

Here are three strategies to choose joy in exercise:

Before.

Before you exercise or even when you catch yourself thinking o...

Allow me to take you on a journey from being overwhelmed, in pain, intimidated about stepping into the strength, power, and confidence. 

Once upon a time, I had a client named Mary.

(the name is changed for privacy)

She was a creative entrepreneur. We had known each other for for about three years. Once she mentioned wanting to talk about weight loss. And it took her (with my reminders) almost a year to finally make an appointment. 

She felt intimidated.

She felt like a failure.

She wanted to lose weight and feel better.

So we sat down for a conversation. There was a history to unpack. From abusive childhood experiences to an authoritative ex-husband and a mother who disapproved of her choices. She had accumulated a lot of guilt and lost her confidence. 

I could hear her pain and despair. It was an authentic voice. I heard her sincerely asking for help and to have a chance to express who she really was. 

For the outside world, as a way of protecting herself, she...

How to stay focused while doing the most important task of the day?

Often, we tend to procrastinate when faced with challenging or emotionally charged tasks, so we tend to leave them for later while doing other 'important" tasks...like washing the kitchen floor.  Believe me, I am speaking from personal experience. 

This technique will help you stay focused for a short time but in that time you can often accomplish than in an hour of focused work. This technique will help you move the needle towards the life you want.

Let's dive. 

The SPRINT Technique: 

 packs laser focus into short bursts, helping you demolish challenging tasks and beat procrastination. Here is how it works:

Step 1. Before – Prepare for the Blast.

Identify your Needle-Mover: Pick the ONE task that will make the biggest impact this week. Prep for Success: Gather tools, silence distractions, and prepare your reward (step 3!). Set a timer.

Step 2. During - Sprint Time: Go!

Attack your Needle-Mover ...

I am too busy. Can't put anything else on my plate.  Maybe after… 

Do these words sound familiar to you?

Today's message is about how to get ahead and beat procrastination so we have time.

How many times do we postpone something that is important to us? How long do we procrastinate?

For some of us, years. 

Relationships, health, business. What is your story? 

We say 'later, after'. We procrastine. Then one day we realize we simply cannot continue putting it off; we have to change something. 

And even then, do we take an action or just think and talk about it?

And when we take an action, how do we know it it's the right one?

In the recent live in our Friends in Health group, I shared three tips on how to get ahead and beat procrastination. Allow me to share this framework for you here. If you know you want more tips on effective time management, join our Club and register for the upcoming training on Saturday, August 27th.

Three Steps on How to Get Ahead