Archive for category self help
Have you ever wondered why you can WANT to do something. And mean to do it. And somehow keep putting it off? Or maybe even give up trying?
Many times, it’s our excuses that stand in our way. There’s no time. I’m too busy. I don’t like doing that. My husband/wife/boyfriend/girlfriend doesn’t think I should. People will think I’m crazy. I’ll probably fail.
They’re all excuses. And you can let go of them. Once you do, you’ll be free. You can do ANYTHING once you accept that you’re making excuses…and then let them go.
When I think about it…my most common excuse for myself is that I don’t KNOW what to do. Well, I have to let that go. Do the research, figure out what to do. And do it. And if I fail, just do it another way…and another way…and another way, until I get it right. Never starting something because I “don’t know how” is no excuse. Not in today’s age of information and technology.
What’s your most common excuse?? And how can you let it go?
Posted by Amy Romero in better food, calories, eat healthier, eating healthy, food choices, Food quality, healthier snacks, how many calories should I eat?, lose a few pounds, lose weight, Nutrition, reach goals, self help, self-talk, stop cravings, stop eating sweets, sweets in moderation, Uncategorized, weight loss on April 2, 2013
Wondering what to eat to lose weight? Or maybe you want to know what to eat just to be as healthy as you can?
It’s no secret, diet is extremely important to weight loss and health and wellness. You can work out every single day, but until your diet is clean, you won’t see the best results possible. Some people will tell you that a calorie is a calorie. If you want to be literal, yes, I suppose it is. If you have a lot of weight to lose, counting and cutting back calories and thinking about little else will definitely help. But there will come a time when you’ll plateau. Not only that, if you’re eating low-calorie junk, you’ll still feel like crap. Not to mention, eating low-calorie junk food will not help your actual HEALTH any. A healthier choice at the SAME calorie count will mean more nutrients, more fiber, more filling, etc.
So, put down the 100 calorie snack packs, the pretzels, and the diet ice cream. It’s worth it. You’re worth it. Your results will be SO noticeable, and you’ll feel SO much better once you clean up your diet.
But I know you’re still asking… “How do I eat clean?” True, 100% clean would be nothing store-bought, really. Maybe bulk grains and of course produce from the store, but anything in a box would be a no-go. I try to work toward this, but I’m not there yet.
Instead, I want to share with you what I believe is some of the most important things to eat (and not eat) that will make a big impact but also be reasonable for those of us who still need a little convenience in our lives…
Here’s my “Rules to eat by”:
- Get rid of enriched wheat products. Replace with items that specifically say “100% whole grain”. Doesn’t have to be wheat as the grain, you can think about rice, barley, oats, etc
- Drink water all day long, every day
- Get rid of sodas, inculding diet sodas.
- Eat at least 3 servings of veggies every day. (1 serving of leafy veggies like raw spinach is equal to 1 cup. Small veggies like chopped carrots & broccoli is 1/2 cup as a serving.)
- Eat 1 serving of fruit every day
- Buy organic as much as possible, especially the types of produce and fruit that were directly exposed to pesticides and all that garbage. Berries, greens, apples, etc are especially important. Things that you peel, like oranges and bananas are less important.
- Eat 1 serving of beans every day
- Combine the ‘must eats’ as much as possible. Try having a big salad for your lunches…include beans, seeds, etc & plenty of veggies, then you get it all in at once!
- Eat every 3 hours or so. Snacks can include small stuff if you’re not super hungry. Think nuts, greek yogurt, fruit, etc
- Try to keep meat to only 2 meals a day to start. Try to work your way to 1 meat a day, then if you’re feeling amazing like I think you will be, you can go from there.
- Get rid of as much packaged food as you can.
- Check product labels, look for stuff with only real ingredients. If you can’t pronounce it, don’t eat it.
- Remember to keep your meats lean. Stick to chicken, fish, and turkey as much as possible.
- Treat yourself some, but be reasonable. Have a drink once in a while if it’s important to you. But be real with yourself about how much you’re eating/drinking, measure it out. Stick to dark chocolate (72% cacao or darker), or red wine..or just a couple cookies a week,etc). This shouldn’t be a daily thing, work to kick your sugar habit. YES you can.
A few random *other* tips for well-being & weightless/healthy living success:
- Sleep 7-8 hrs every night. No excuses
- Take time every day to relax. No, sleeping doesn’t count.
- Drink more water (Yes, I know I said that already. Must be important, huh?) 🙂
- Work on speaking to yourself in a positive voice.
- Write out your goals. Not just your fitness goals. Write them all out and revisit often.
- Laugh alot.
- Make new friends.
- Find old friends.
- Help someone in need.
- Be nice to yourself and to others, even if they may not deserve it.
Soooo….what your FIRST step going to be?? Tell us in the comments below!
Okay, you know what I’m talking about, right? You power through your workouts, but you dread it. Half the time you’re thinking of reasons to skip it. It’s a chore. So how come some people you see or know seem to LOVE working out? They’re crazy, right?
But that’s beside the point.
There’s a secret to loving your workout. Do you want to know it? It’s all about your MINDSET. Yep. That’s it. Of course, finding a workout that is fun to you is important, too. That’s the best workout! But first and foremost you must re-teach your brain (and body) that working out is your drug. It’s what will make you feel amazing. Remind yourself of those endorphins you feel after a good workout. Think about the results you’ve seen…or that you know you WILL see if you stick to your workouts (and healthy eating). Visualize having fun, and visualize the results you want to see (or feel!). You can absolutely do this!
Here are some tips to re-train your brain:
- Start by smiling. Smile before your workout. It’ll make your brain think you’re happy.
- Now, think about the reasons you’re getting fit. Is it for your health? For your family? To set a good example for your kids? To fit into your old jeans? Repeat your reasons out loud to yourself 3 times each. Write those reasons down and post them everywhere!
- Good! Now here’s the hard part. Any and every time you think of skipping your workout, or you find yourself dreading your workout, remind yourself — “This is NOT punishment”. Your workouts should never be about punishing yourself. They’re about giving yourself what you deserve. You deserve that time out of your day. You deserve the stress relief. You deserve to have fun, feel great, and have a better day. And the RIGHT workout will do all that for you…if you let it. Keep reminding yourself. In fact, change your screensaver on your computer to something that reminds you of this. Repeat it 5 times every morning and before your workouts.
Before too long, your brain will realize your workouts are a GOOD thing. Something that’s FOR you. Not just something you have to do.
I mentioned that the right workout is key. This is very true. The best workout is one that you enjoy. For a while, I ran. I started running because my friends did, and I knew it was a good calorie burner. And for a while, it was enjoyable for me, I looked forward to it. (after the growing pains of the first month or so!). But at some point I started trying other workouts and found myself really, REALLY enjoying those. Even looking forward to them for real. And I was dreading running. I listened to my body and realize that this was because the other workouts were just more fun. Embrace what’s fun. If running is fun for you, then GO FOR IT! If it’s not, then don’t force yourself. But don’t give up, either. Instead, try other workouts. Check out a yoga or Zumba class. Try Insanity, Turbo Fire, P90X or Chalean Extreme. Personally, I found the intensity of Insanity way more engaging than most workouts. I felt like a BEAST after every workout; like I’d climbed Mount Everest. And I keep going back to Turbo Fire because there’s a huge variety in the choreography from workout to workout AND the music is actually GOOD. Imagine that!
So you see, you have control over whether or not you’ll love your workouts. Now, I’m not going to sit here and tell you that every day is like nirvana. Of course, we alllll have days we just don’t feel like working out. But. Once you’ve found that soulmate workout, you’ll have less of those days. Oh. And on those days, do yourself a favor, just START your workout. Give it 5 minutes. I almost can guarantee you that after 5 minutes you’ll be into it. It’s worth a shot, right?
So. Tell us, why do you want to love your workouts? Why do you want to be healthy?
If you’re looking for more information on the top-rated workouts out there, I am a Beachbody coach & I’d be happy to help you find your soulmate workout! email me at firstname.lastname@example.org or you can read up on the programs at: www.turboromero.com
It’s a sentiment worth reminding ourselves…
Just because you haven’t reached your goal fast enough…or even if you’re not seeing progress like you think you should….ANY progress is still progress. We didn’t get out of shape overnight. We won’t get in shape overnight. And some changes are hard to stick with. The key is finding those changes you CAN make and that are sustainable and go from there.
Keep pushing! You haven’t failed until you give up.
What timeframe do you give yourself for your weight loss or fitness goals? Have you ever considered setting a 5lb a month goal? Or 1/2 inch a month? Something else?
That may have sounded snide or rude, but I certainly didn’t mean for it to be rude.
What I mean is…have you thought about it lately? What do you want? What are your goals? Why do you want to be healthy? Thinking about your WHY is very helpful in keeping your motivation. Making that your North Star can help you when you stray. When you don’t feel like working out. Or when you don’t feel like eating a healthier lunch.
So think about it for a minute.
Why do you want to be healthy and fit?
Is it to set a good example for your kids?
Is it so you can be around to see your grandkids grow up?
Maybe you just want to feel better?
Or perhaps you want to fit back in those old jeans?
Now that your reason. Write it down. Put it everywhere. Your bathroom mirror, your smart phone, your screen saver. Tell your significant other, your coworkers. The more people you tell and the more places you put it, the more likely it is that you’ll stay focused more often. Tell yourself every day why you want this. You may just find yourself making more and more decisions in line with that.
For me, my reason for wanting to be healthy is because I want to be able to enjoy my family and my friends and to continue to be able to travel and enjoy myself. I want to look and feel good and not having any physical or health problem stand in my way. That’s what keeps me going when I don’t feel like it. Now that the habit of working out and eating well is engrained in my life, I really do enjoy it and look forward to it. But some days, I still don’t wanna…for some reason. And that’s when I revisit my WHY.
So tell me, why do YOU want to be healthy and fit? Share below, please!
Some of my whys:
All right, it’s a new year, I’ll try a new THING!
How about a weekly challenge?
Are you up for it?
I think it’ll be a mixture of things, anything from a food challenge, to a fitness challenge, to a personal challenge. What do you think?
So, it’s the first week of 2012. Woo hoo! Happy new year! Let’s try to make ourselves even better than we already are.
So your challenge for this week: DECLUTTER
* I challenge you to go into one room of your house. With two trash bags. One marked DONATE, and one not marked. That one will be for trash. Go through all the drawers, cabinets, shelves in that room before this time next week. You can do a couple of shelves in one night and then break until tomorrow. But your goal is to FILL BOTH BAGS! I know you can do it. Be real with yourself. Which items have you not touched in the last year? Which items do you hate? Which items have you forgotten you had? Chances are you can DO without them. If something’s broken, worn out, or useless, put it in the trash bag. If it’s useful, but just not for YOU anymore, put it in the donate bag and then TAKE it to be donated the moment it’s full. Don’t let it sit around!
When you declutter your home you’re decluttering your life. So let’s have a fresh start for the year and get one whole room clear of all clutter. One more rule. As you declutter, remember to also clean, wipe, dump any random bits, dust, grody-ness as you go. May as well be clean as well as clutter free since you’re already touching it all! 🙂
Would love to hear how it goes and if you ACCEPT my challenge this week. Comment below and let us know what room you’ll be doing, or if you are choosing to declutter something else.
If you’re unable to comment please let me know via email! email@example.com
Now OFF you go! And don’t worry. I’m doing it WITH you!
~To Your Health~
- Shakeology Home Direct
- Fitness Program (such as Turbo Jam, Turbo Fire, P90X, Insanity, etc)
- Team Beachbody Club – FREE 30 day trial
There are tons of books out there about the power of positive thinking. There’s a reason why it’s so popular in some groups. I thoroughly recommend reading (or listening to the audiobook) some of these. The one I’m reading right now is “Think and Grow Rich” By Napoleon Hill. It’s eye-opening. And for those of you who know me personally, you can probably tell that my positivity has increased. I’m truly happy every day. I BELIEVE my day will be good, and it is. I BELIEVE I can help someone, and I do. Imagine the possibilities!
Just think – what successful person do you know that has a negative aura? When was the last time you heard the CEO of Starbucks say, “I’m just not sure I can do this?”. Never! Successful people are organized, they have positive self-talk, they are energetic. And if you’re surrounded by negative people, people who bring you down, wallow in it, and they take up all of your energy, you may need to rethink your circle. I’m not saying go and de-friend anyone. Just make a mental note…and give them less of your energy. Start your positive self-talk today. It’s contagious too, so you may even help those sad, down people you know!
If you’d like more book recommendations, I’m happy to give them! Also, I REALLY encourage you to sign up for Chalene Johnson’s FREE 30 day challenge. It’s SO enlightening, and helped me to change my way of thinking about myself and my goals, and it got my organized and MOVING toward my goals actively. Do you have something more you want to achieve? Her program is here: http://www.30daypush.com/ – Try it, you won’t be sorry!
And finally, I have to say, part of being mentally positive and centered includes being physically energetic and happy. If you’re ready to start a fitness program, contact me! I can help you find the right program for you, your schedule, your goals, AND I can be your coach throughout it to help you with accountability, motivation, and someone to share your successes with. Email me here, or directly to my inbox @ firstname.lastname@example.org and we can chat.
Surround yourself with people who want to see you succeed!
~To your health~
What’s your motivation?
Sometimes you may not feel like getting your workout in. Or maybe you don’t feel like eating healthy anymore. When these times come, it’s important to remember your motivation.
Do you want to be healthy for your kids?
Do you want to be healthy so you feel better?
Do you want to be healthy so you’re around for your friends?
Do you want to like what you see when you look in the mirror?
Maybe fit back into some old clothes?
Perhaps it’s just because you want to be a motivator for others?
Determine your motivation. Write it down. Put it everywhere. Make it your screen saver on your computer. Put it on your wallpaper on your phone. Put a post it note on your steering wheel. Remind yourself always about your WHY.
And while we’re all allowed those days where we just don’t feel like it, make sure it’s not happening all the time. If it is, reset yourself. Reingage. Jump back in and you’ll be SO glad you did. Once you start seeing results, sometimes that’s all the motivator you’ll need.
So next time you’re just not feeling it, look at your “WHY”. Tell yourself even a quick 10 minute workout is better than none. Press play and you’ll be glad you did. Have you ever met someone who regretted getting a good workout in? Thanks to Chalene Johnson for reminding me of that. 🙂
So GO PRESS PLAY!
~To your health~