From Spark People for January 25^th

“Celebrate milestones.  While your long term goal may be to lose 50 pounds or more, each pound lost is one step closer and each deserving recognition!

Call a friend or write in your journal.  You never know who you may inspire.”

This is so important.  After five weeks of no weight loss, when I released .2 pounds on my weigh in this week I told everyone I could find or who would listen.  That brought my total so far to 47 pounds gone and was definitely exciting to me.  Would I have liked it to be more? Yes.  Did I gladly accept it?  Heck yeah!

The night before we had gone to a Billy Vera concert and I had grilled fish, steamed vegetables and a baked potato for dinner.  I normally would not have a white potato and I chose that instead of the rice.  Could I have had a double serving of veggies?  I could have because I asked and knew that was an option.  Instead I choose the potato.  It has been over nine months since I have eaten one and since I am not on a DIET, having an occasional potato is ok.

Funny thing is it did not taste as good as the veggies.  How weird is that?  And I would not have known that without ordering it.  Note to self for next time.  And the next morning when I lost the .2 pounds to me that was an affirmation is it not about being perfect.  My journey is about making healthy choices 80% or more of the time.  That is not a ‘diet” and is a healthy lifestyle.  Which do you chose?

From Spark People for January 23^rd

“Make yourself a priority.  You do a lot for others, but tend to neglect yourself.  Give yourself the care, attention and love you need.  Your goals are important and you deserve to take time for yourself in each day in order to achieve them.”

Often I had found in the past I’d booked my daily schedule so tight with back to back appointments there was no time for me.  No time to work out, journal, read a personal development book, create a meal plan etc.  We will not be much good to others when we are not taking care of our self.

Sometimes, people struggle with the feeling by doing this they are being selfish.  We have been so conditioned to think of others and not ourselves that reasonable self care feels selfish.  It is not selfish.  Not caring for yourself and being grouchy or tired all the time will have more of a negative impact on the people around you.

What time do you have slotted for you today?

From Spark People for January 22^nd

“Learn something new which inspires you.  If you want to quit smoking, for example, read about successful quitters whose lives have improved or about how smoking affects your health.  Find new, specific tips for your current stage.”

As I strive to become more and healthier I have become interested in raw foods.  I have been to a couple of raw food restaurants and very much enjoyed the food.  However, I know nothing about preparing them.

I know in my cache of over 1,000 Vegetarian cookbooks, I have at least a couple on raw food.  I also have a friend in England who is a raw food expert.  Perhaps I will take some of her teleclasses.  I know learning new things always stimulates my excitement and motivation.

What would you like to learn about which would support your weight loss goals?

P.S.  I was getting ready to post this and checked emails real quickly.  Hello!!! I had an invitation to attend a raw foods radio show.  All you have to do is decide and the universe gets to work making it happen.  I love how that works…Woo Hoo.

From Spark People for January 16^th

“Avoid saboteurs.  People will try to persuade you to go against your plan, whether they feel guilty themselves or just jealous of you.  Ignore them.  Share your goals with positive people and stay away from these topics around the negative ones.”

You become the average of the 5 people you hang around with is what I always told my kids as they were growing up.  Your environment, including the friends you spend time with DOES have an impact on your success!

Someone who I know that has been very successful in losing weight was expressing to her friend how good she was feeling about her weight loss.  The ‘friend’ replied, “Don’t kid yourself, you are still fat.”  I suggested this person might not be quite the friend they thought they were.  Comments like that do nothing to move us forward in our journey to achieve and maintain your ideal weight.

If you have people in your life that are not supportive and excited about what you are doing, either limit your time with them if possible.  If they are someone in your immediate family or work space where avoidance is not possible, keep your conversations away from hot spots.

We all recognize how important our self thoughts are and what we might not know is how important what others say affect us!!!

Choose your friends wisely, know who they are and appreciate them for all they do to support you.

From Spark People for January 15^th

“You’re halfway there!  Look back on your progress and re-evaluate your goals.  Are you on track with your timeline?  Is your goal still as important?  Are you motivated?  Make changes to your goals; if necessary, to keep the momentum going strong.”

I am motivated and my goal becomes more important to me everyday.  However, I am not on track with my timeline.  With my new excel spread sheet which tracks calories burned I am behind in what I need to reach my goal.  So this weekend, I will walk a lot and go up and down the stairs at the beach to regain some ground.

Because my calorie deficit is fixed by what I need, the exercise needs to be kicked up a notch.  Where do you need to make an adjustment in your plan?

From Spark People for January 14^th

“Reward yourself.  For each milestone you reach, plan something fun.  Rather than using food or skipping a workout to celebrate, stay on track with new clothes, a massage, a mini vacation, movie tickets, a day off work or a gym membership.”

One of my favorite things which I consider to be in the decadent category is a Pedicure.  Not just any pedicure, but a spa pedicure.  You know the one where you soak your feet in bubbly water, get a leg massage and all that.

On my birthday last month I told my husband I wanted to get one and when he reminded me later, I almost said no that’s ok, I don’t need one.  But I didn’t and instead I said I would love one and went!  The whole point in a reward is that it is not something you need.  It is something special you give your self to say “good job!”

When is the last time you rewarded yourself and yes I am wearing my pink crown as I write this!

From Spark People for January 12^th

“Develop a Plan B.  Work, travel or kids will disrupt your routine, so create alternatives.  Walk during lunch, choose healthy fast foods or wake up earlier.  Doing something is always better than doing nothing.”

This weekend we are going camping for two nights at Carlsbad State Beach and I am going prepared.  Have packed some foods to have on hand including:

1.  Single serving Shakeology packets

2.  Bananas

3.  Individual serving size packages of tuna

4.  My stevia packets

5.  Raspberry Royale Tea Bags

6. Plenty of water

By showing up prepared to be successful, there is a very high likelihood I will be.  How are you showing up in your life?

Spark People for January 11th

“Practice saying, thinking and writing positive things about yourself.  Acknowledge and take credit for the things you have done well and recognize your abilities and talents.  Keep a list to add to, think about and read to yourself daily.”

I have heard we have as many as 60,000 different thoughts per day.  I also understand we can only think one thought at a time.  Why is this important?  Because each day we have approximately 60,000 opportunities to support ourselves in our weight loss goal or derail ourselves right off track.

Do you remember how you last referred to yourself?

~that was dumb

~I am so clusmey

~I can never remember anything

~I am such a dork

~I will never get this right

Etc., Etc., Etc.  Is it any wonder we find our selves struggling sometimes to stay motivated and positive about our efforts.  I challenge you write now to write down 10 wonderful thoughts about you.  I will start with a couple to set an example.

1.  I have cute feet.

2.  I love the color of my hair.

3.  I make myself laugh out loud.

4.  I am passionate about what I do.

5.  Dogs always like me which means I am a good person.

6.  I support others every opportunity I have.

7.  I am fun to be with.

8.  I have good ankles.

9.  I love my name.

10. I am quick to make a decision.

What are yours?

You are so excited about your new healthy commitment, to eat right, move more and take better care of yourself.  A big component of success is being prepared (and yes I was a Brownie and a Girl Scout.)  Have you gone through your kitchen and removed all of the items which would not be part of your plan?  Some examples could be:

1.  Products containing partially hydrogenated oil

2.  Canned soups high in sodium

3.  Cookie dough ice cream

4.  Extra butter microwave popcorn

You get the idea.  Having these things around creates an atmosphere which in not congruent with your attitude.  And in-congruency creates friction.  So grab a big bad and see how much you can get rid of and that is only part one .

Creating a healthy lifestyle is different than going on a diet.  Remember diets are about deprivation.  We don’t like to feel deprived.  So after you have removed those things which aren’t are your healthy choice list, restock with things which support you.  Examples could include:

1.  Raw Almonds

2. Organic  Peanut Butter

3.  Extra Virgin Olive Oil

4.  Fresh fruit and vegetables

If your spices are old, throw them out and replace them with fresh spices and arrange them so they are easily found.  Re-arrange your pantry and your refrigerator so when you open the doors, it looks inviting and healthy choices abound!

Get started on your kitchen kleen-up today!

Are you done making your list and checking it twice?  All the gifts carefully choose and lovingly wrapped in beautiful paper and bows.  I am wondering if you remember to give a gift to someone very, very important and that is you?  Many of us spend so much time focusing on taking care of others, we forget to take care of ourselves.  Some of us have erroneously learned it is selfish to think about ourselves.  Ask yourself, how much good are you to others if you aren’t good to yourself first.  So to make your holiday YOU shopping easier I have put together a list of suggested gift items.  If you know of some I can add, please let me know.  In the meantime, choose at least one of these gifts and “present” to your self today.  Please….

1.  Time

2.  Understanding

3.  Tolerance

4.  Forgiveness

5.  Patience

6.  Respect

7.  Love

8.  Peace

9.  Kindness
Which of these self care gifts are you needing most today.  Take action and give it to you NOW!

Helping REshape the World,

Judi

Team Beachbody Founding Coach