Author Archive for Monika – Page 6

Are You Playing Your Own Hunger Games?

03/20/13 Monika Comments (0)

No, I’m not talking about the popular movie out right now although the title of this article was inspired by the movie of the same name.  But that’s as far as the similarity goes.

This wellness writing has more to do with how you can seriously fool yourself into thinking even though you have health challenges with symptoms like headaches, digestive upset, sleepless nights, or weight gain you believe nothing is wrong.  That you don’t have a problem – that all is well, but really it isn’t, but you are choosing to either ignore it or are perhaps too afraid to make changes.

Here are the 5 Common Ways You May be Playing Games with Your Eating Habits and 5 Easy Solutions:

Common Way#1  Costs more to Eat Healthy: It actually doesn’t.  Eating a diet filled with primarily quality protein, fresh fruits and vegetables is less expensive than eating packaged foods or dashing through the fast food line. Also, because these foods tend to be lacking in any real nutrition you often feel more hungry and tend to eat more of it.  Solution: Shop at farmer’s markets, ethnic grocery stores (tend to be less expensive) or, even better yet, grow your own.

Common Way#2  I’ll take care of this later: Guess what – later never comes.  A year from now – 5 years from now everything remains the same. All your hopes for a healthy life, body and/or mind are gone.  You get comfortable in your discomfort about your body with all its lumps and bumps, aches and pains – this is now your normal. You give up and may even catch yourself saying “hey I can try starting again on Monday”.  But unfortunately your plans for Monday end up being a fantasy as well.  Solution:  Just do it.  I know, easier said than done.  But you need to start.  You don’t need to be perfect, it only takes just one small step towards your healthier future. Don’t allow yourself to put it off any longer.

Common Way#3  I need Starch in Every Meal: A perfectly balanced meal does not have to have a potato, rice or beans included. These starchy food items may “fill you up” but that doesn’t necessarily mean you are nourished.  You may have a hard time utilizing the additional carbohydrates found in these starches causing blood sugar issues, which inevitably causes weight gain or an inability to take weight off.  Solution: You can feel nourished by simply having a piece of salmon with asparagus and a green salad.  Or try 2 or 3 high water content vegetables with your protein – chard, broccoli and summer squash for example.

Common Way#4  No meal is complete without dessert: Most of you grew up with that habit deeply entrenched into your mealtime traditions.  And what does dessert usually consist of? It  is usually sweet, gooey and highly caloric.  Psychologically you may feel you deserve this “treat” after the hard day you just had.  I strongly advise that you avoid using food as a reward – it’s a bottomless pit where you may end up using that excuse every chance you get.  Solution:  Why not try a piece of cheese with fruit or 1 tbsp of Almond Butter – these food choices will leave you satisfied and less susceptible to uncontrollable sugar cravings.

Common Way#5  TV & Snacking Just Goes Together: Well that’s a big one for so many people.  You automatically pull out the popcorn, chips, candy bar or ice cream when tube gets turned on.  Its so natural.  Just like when you go to the movies of course you have to have the popcorn, soda and junior mints – they just go together like 4th of July and Mom’s Apple Pie.  Just because that’s what others do and have done for “eternity” doesn’t mean it’s good for you or that it can’t be changed.  Breaking these cultural food habits takes a little work but can be accomplished when you set your mind to it.  Solution:  Have a cup of tea instead of the munchies when watching your favorite Reality Show or Drama.  If you must eat something – limit yourself to say 10 almonds.  But before you start eating anything check in with yourself – are you really physically hungry or are you emotionally hungry as in bored, stressed or anxious.  If you slow down enough to ask yourself this question your “hunger” will usually disappear on its own.

Using some of these solutions I provided here for you will help you stop playing games with your hunger – I have no doubt.

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Want to Get Your Skinny On?

03/18/13 Monika Comments (0)

Is this really what it’s all about?  It’s seldom about what you are eating but more about what’s eating you.  Once you tackle and conquer this piece you will be well on your way to ultimate health, weight maintenance and happy days ahead.   Ok – I don’t want to convince you about life being perfect when you get here – to your ideal weight that is – it never is and never will be but you can get closer to feeling and being healthier if you get to the root of your hazardous eating habits.

I must admit – I am not perfect!  There I’ve said it – I struggle with sugar cravings maybe as much as you do. I am not as consistent with my exercise as I’d like to be. I sometimes do not get 6-9 servings of fruits and vegetables into to my diet on a daily basis.  I am not perfect nor do I want you to be either.  I do, however, want you to strive to make healthier choices – that is my mission – it’s my Skinny Jeans Mission.

Speaking of which – I have been on the hunt for the Most Flattering Skinny Jeans for my body. Just like you I Want to Get my Skinny On, too!  And since it’s my brand I NEED to Get my Skinny On (and keep it on)– and quickly before Bathing Suit season strikes.

I do not own a pair of Skinny Jeans and even though the Skinny Jeans Weight Loss Programs have never been about Skinny Jeans but rather about YOU fitting into YOUR Jeans – you know the ones you once wore when you were thinner. But let’s take it even a step further – this is not just about your Jeans but really it’s been about YOU Fitting into Your Life.  My program name just happened to coincide with the recent Skinny Jeans trend.

But back to my hunt for my perfect Skinny Jeans – it’s been a struggle.  The legs are too tight or the waist is too big – a dilemma – anyone else finding this to be true?

I have been told by women who want to lose 50 or more lbs that the thought of wearing a pair Skinny Jeans is a joke – something they can’t fathom or imagine putting on.  I will say this loudly and proudly Women over 50 lbs or over 50 years old can and should feel beautiful in their body and find a pair of jeans they feel comfortable in and look good in.

Here are the 5 Skinny Jean Truths to Consider:

Skinny Jean Truth #1 – Don’t Be afraid To Try them On:  As is everything in life – don’t be afraid to try something new.  Stretch a little (and make sure your Skinnies have stretch, too!).  You will never know until you jump in.  I realized this Truth during the past few weeks while embarking on my Skinny Jeans Treasure Hunt.  I really hadn’t been looking for these types of Jeans recently but now I was curious – how would I look in a pair? In my mind I had a vague memory of wearing Skinny Jeans before circa late 80’s, early 90’s. Remember them along with leggings?…who would have thought…Go ahead have fun with them.  The worst that can happen is they don’t fit.  Just like trying on a new habit – don’t be afraid to try it on for size.

Skinny Jean Truth #2 – Invite a Friend:  Playing with clothes is fun with a friend.  Whether you are doing retail therapy or finding new ways of putting existing things you already own together in your closet.  Also, doing a Healthy Eating Weight Loss Program is also better with a buddy.  If your spouse is supporting you by joining you – your efforts will be much more easily rewarded and results will soon be visible for both of you.  You won’t need to battle with someone bringing tempting foods into the house – you’ll both be on the same page with your plates.

Skinny Jean Truth #3  YOUR Jeans may be another’s Nightmare:  Do not compare yourself to anyone else.   This will make you crazy and very unhappy.  Someone will always have less weight to lose, be a much smaller size, able to eat more or eat things you can’t.  Or maybe they don’t even need to lose weight. It’s just that way – we are all different and I want you to respect your uniqueness.  Know that your timeline is different, your genes are different and your background and experience is different – honor it!

Skinny Jean Truth #4  All Jeans lead to Rome:  If you put one foot in front of the next – you will eventually get to where you want to go.  If you expect overnight success with your weight loss efforts or healthy eating regimen – you may be disappointed.  You must do what it takes and You MUST take one step, then the next – each step builds onto the next. And then before you know it – Voila – you are there!  You have lost the weight, you are now eating 5-9 fruits and vegetables per day and you’re going to the gym every other day.  The first sign you’ve arrived at this point is that you feel something’s missing if you don’t do this new lifestyle habit.  And who knows maybe you’ll be in Rome buying your New Jeans.  Well, maybe…

Skinny Jean Truth #5  Find a Transition Jean:  When losing weight – slowly but surely – don’t deprive yourself.  Please don’t think of eating healthfully with quality proteins, good fats and fruits and vegetables as deprivation.  This is the way you should eat for optimal health.  As is with your eating, stop the deprivation mindset and buy yourself a few new things – like a pair of jeans – as you start to lose weight.  For example: if you have 50 lbs to lose – buy a new pair at the 25 lbs weight loss mark.  I suggest treating yourself half way to your goal.

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Ready to Feed Your Soul?

03/15/13 Monika Comments (0)

Do you ever wonder why things aren’t easier in your life?  Why you can’t just get the job done, have your kids do what you want them to, lose the weight you want to lose?

When it comes to losing weight and eating better you may think it’s about what you are eating but really it’s much more than that!  The real story is not only about what you’re eating but rather what’s eating you!  And that’s why finding out what Feeds Your Soul is vital if you want to have success.  You must commit to digging down deep if you want to figure it out.  It can be scary to look deeper on your own – you may end up just skimming the surface looking for superficial reasons why you are not getting what you want.  Getting to the bottom of what makes you tick takes courage, patience and love. Getting there is never easy and almost always requires some assistance. Arriving at a deeper understanding of yourself, your life and how it all fits together is necessary for change to take place in your life.

I encourage you not to wait until a disaster hits before making healthy changes.  As you know my husband suffered a stroke nearly a year ago.  He’s still healing from it and it’s been a long year. Had he paid attention to the signs and symptoms earlier he may not have had such a set back. Health and weight challenges that present themselves are a great opportunity to get clear about what needs correcting and what you truly need in order to feel fed, fulfilled and healthy.

So How Can You Feed Your Soul & Stay on Track:

Here are 5 Tips:

Tip #1 – Appreciate your Uniqueness:  You are a unique and beautiful individual and you do not need to be like anyone else.  Some may not appreciate your uniqueness and that’s Ok – really it’s OK.  Some will get you and some won’t.  You are not here to please everyone – that is an impossible and unnecessary task.  The most important person you need to please is YOU.  That may be a difficult thing to come to terms with, after all haven’t you spent most of your life being told you need to consider others before yourself.  Aren’t you suppose to get along with others and make others feel good and comfortable in order to be loved?  What you need to be is yourself 1st   and foremost.  Love is always available – especially if it’s coming from you.  Those who love, respect, admire and appreciate your uniqueness are to be cherished. Everyone else may or may not be part of your cheering squad – and again that’s OK!  It’s not your job to convert them.

Tip #2 – Know Your Limitations:  Reality Check – yes you are great but identifying your limitations is a good step towards achieving your most authentic goals.  Having the wisdom to know you can’t be everything you thought you once could is a step in the right direction.  Perhaps you’re not ready to give up on a lifelong dream, but I ask you here again to dig a little deeper.  Is your goal actually yours or someone else’s?  Sometimes your goal is so deeply ingrained that you may be unable to know where it actually came from. Is it really yours or your mother’s, friend’s or society’s?   Take some time to get clear and remember you can always course correct at anytime and at any age.  Try not to waste your time doing something you’re not good at. For more information about learning what your true strengths are check out the book “Now Discover Your Strengths” – it’s excellent.

Tip #3  Eat to your Heart’s Content:  Well, I’m not going to say you should eat whatever you want, whenever you want – no I won’t say that.  However I would like you to get used to the idea that eating healthfully does not mean depriving yourself.  There is a skewed perception in our culture about what deprivation really is.  Not having food or the ability to move your body (for example being in a wheel chair) now that’s deprivation.  You need to re-frame your concept and know that avoiding candy, french fries or bread placed in front of you while dining in Restaurant X is not deprivation. Saying no and feeling certain those foods will not feed your soul or your body requires discipline and boundary setting.

Tip #4   Feel Comfortable in Your Own Skin:   Do you feel comfortable in your body?  If not than you need to make some changes.  I have seen so many of my clients over the years in tears when speaking of their weight or health issues.  I’m not saying these challenges are simple to conquer but admitting you’re off track and that you are willing to take A STEP is often all it takes to get you started.  Hiding your head in the sand is not a way to live.  First admitting a change is needed, getting help and then learning how to take control is the route you want to take.

Tip #5   Early Morning Exercise:   Studies show that if you exercise early in the day you are more likely to continue the habit long term.  As you proceed with this new habit you’ll find yourself being encouraged and having more energy, better sleep and an ability to manage your weight.  If you wait until later in the day chances are you can easily find some more appealing (or not) distraction taking you off track.  All of a sudden your new exercise habit ends up last on your list To Do List for the day.  I’m not saying that if it’s impossible to exercise early in the day that you just blow it off – no – fit it in whenever and however you can.  Generally I am more of a late afternoon exerciser however, I feel when I do get into the early morning habit I tend to be more consistent and feel better about myself.  So fit it in you will good about it and good about yourself.

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5 Keys to Putting Yourself First

03/13/13 Monika Comments (0)

Working with my clients on a regular basis I see an interesting and obvious phenomenon – they often come last. After the kids, job and spouse – there might be a little left over for them. And sometimes nothing is left over.

Try as you might to convince yourself that is the way things work in your life and let’s go even further – in society – you carry on. For whatever reason, you believe you are not ever going to have time, energy or the ability to focus on yourself, after all – there’s so much to do!

Here are YOUR 5 Keys on How to put Yourself First:

Key #1 Don’t Wait. If your spouse works late, try to serve yourself earlier so you don’t get stuck eating too late in the day, which can often be a problem potentially causing weight gain, disrupted sleep or digestive distress. Of course, if you want to share some special end of the day time with your spouse you can always opt for joining them at the dining room table once they sit down to enjoy their evening meal. Always make sure you’re taken care of. This same rule applies to your older children who are involved in after school activities as well.

Key #2 Have What You Want. When out with friends, family or colleagues forget about seeing what everyone else is having. Make sure you’re having what you want and ultimately need – a healthy meal, good company and enjoyment. Don’t worry that you may be missing out on something – remember you don’t want that food (type and/or quantity) to go from your eyes to your thighs. It can be especially difficult if one of your dinner mates is the type presumably that can eat whatever they want without gaining a lb. Unless you live with them you really don’t know what they are doing on a daily basis anyway. And you need to also consider their level of exercise, rest and genetics which can be significantly different from yours.

Key #3 Make Everyday Your Birthday. Why not? Feeling special is a basic human need. Treating yourself like you are the most important person in your life is a good idea. Upholding yourself without judgment is foundational to the work I do with clients. An amazing side effect of treating yourself well is that others will feel it, too. Just by association they will feel special. You and those you surround yourself with will benefit from your positive approach to life – it’s contagious. After all how can you be miserable if you feel special?

Key #4 The Gift of Nourishment. Giving yourself the gift of nourishing foods and enriching activities is extremely important. To function optimally you need to engage in, at least 80-90% of the time, things that invigorate and have meaning for you. Yes, even something as simple as a healthy balanced meal. The meal of salmon and asparagus for example, may not be exciting, but it’s definitely a healthy and nourishing meal.

Just last night my husband and I prepared our dinner together – something we don’t do often. It’s usually my husband who prepares the entire meal. But last night was different. I prepared the shrimp and he prepared a kind of simple almost pad thai type of sauce – curry powder, onions, garlic and Chinese-Vietnamese hot chili sauce called Sriracha and steamed asparagus. Voila – simple, healthy and oh so yummy! An example of nourishing foods and enriching activities all in one.

Key #5 Appetizers, Please. You don’t need to have a full meal when dining out. You can choose smaller plates like a small salad, sashimi or tuna tartar. Avoid the fried, greasy pre-meal bites often found in restaurants. Choose healthy, fresh and small. And remember even if you do have a main course you can always split it in half the minute the waiter brings it to you. You can physically separate it right away or at the very least visually – staking out your plate territory determining what goes in your tummy and what goes home with you to enjoy for tomorrow’s lunch possibly.

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Getting Better with Age? – You Bet

03/11/13 Monika Comments (0)

Is it possible to Get Better with Age?  You bet!  As baby boomers climb the success and numerical ladders they are becoming even more concerned than ever about how they look and feel.  Med-Spas are booming with “Botoxing Boomers”.  It’s even becoming attractive for the under 30 crowd.  Not that I agree with this but like it or not its here to stay.  Even men are getting in on the action – wanting to look good long term.  Getting Better with Age doesn’t mean disregarding your age – not at all – it’s all about embracing you and your age.

How is the Anti-aging Industry addressing the need and demand?

Last week I wrote about an Annual Doctor & Lawyer Dinner I attended.  There was a passionate conversation going on amongst the panel about the potential of a possible shortage of physicians in the future.  If that be the case, I thought, then perhaps more people will want to prevent the ravages of time and take better care of themselves now. I’m sure you want to be as slim, fit and healthy for as long as possible – don’t you?  My very good friend Gerri and I have promised that we will be enjoying the beaches of Rio De Janeiro at 90 – years of age that is.  We created our “Rio at 90” Pact about 15 years ago and gleefully refer to this future dream of ours often.

Gerri & I in Pismo Beach – getting ready for the Rio Beaches

Here are 5 Secrets Helping YOU Get Better with Age:

Secret #1 – Eat Right!:  OK, Ok – I know you hear me say this over and over again.  But naturally it’s my thing – my profession to be exact.  If you want to age well you need to put anti-aging materials in your body.

Feed your body junk and your outside (& inside) won’t be able to fool mother nature for very long. 

Gravity alone will be against you but if you work with it – you may defy the ravages of time.  Forget about making a deal like Dorian Gray did.  We all know what eventually happened to him – don’t we? He made a pact with a demon and ended up staying young while everyone else didn’t – finally his blessing (& curse) came to an end and he became an old, ravaged man in seconds.  Luckily – time, reality and good choices are on your side.  Make smart food and healthy lifestyle choices every day.  If you do so 80% of the time you should be able to beat the clock.

Secret #2 – Sleep More  Here’s another piece of medicine that will hold back the hands of father (or mother) time.  Without sleep you are bound to stimulate aging stress hormones.  Not only stress hormones but also brain chemicals get out of whack as well.  Without sleep you also tend to make poor food choices and don’t have the stamina for daily exercise.  You actually, more often than not, end up making poor choices in every part of your life.  You start craving stimulants in the form of sugar, caffeine to rev you up and alcohol to calm you down enough to make you drowsy.  It might do the job to relax you initially but will end up disturbing your sleep more than you think.  Best you learn strategies to help naturally calm you down at night.  For one turn off the computer a couple hours before sleep.  Take the TV out of your bedroom and avoid eating late at night.  Honor your slumber needs.

Secret #3  Worry Less:  Not an easy feat – our culture requires it of us.  We are not normal if we don’t worry and fret about something – right?  As easy as it is to tell you not to worry you probably will.  I suggest you reduce your addiction to this behavior, however.  The best anti-dote to worry is gratefulness.  How can you possibly feel full of worry if you are feeling grateful for all the wonderful people and things in your life?  Impossible, really.  Go ahead and try it.  Imagine 5 things you are feeling most blessed about in your life and in the next moment think of something you are worried about.  How did that go?  Well your worry scale went down a notch or two didn’t it?  This requires practice.  I suggest you get in the habit of focusing on the things you’re grateful for in your life – list 10, 30 or 50 or more things. Get in the habit. This works for worry’s favorite cousin anxiety, too.   As you are mastering this technique you’ll find your  tendency for stress eating should start diminishing.  You will feel better and look younger – guaranteed!

Secret #4   Take care of Your Skin: Even though eating good food, sleeping well, exercising drinking enough water all contribute to slowing down visible signs of aging.  There’s nothing better than your skin being a good thermometer of healthy aging.  You must do all the inside work in order to have something to work with, of course.  But also taking good care of your skin on the outside is essential.  Cleansing, toning, moisturizing and wearing a good sun screen (at least 30%) is going to help you get better with age. Invest in good high quality products and speak with skin care specialists about your particular unique needs.

Secret #5   Supplement Your Life:  I wish I could tell you that you will get all the nutrients you need from your diet but you can’t. Stressful lifestyles depletes key nutrients out of your body rapidly leaving your body insufficient.  The food supply is not what it used to be with foods being processed more, not allowed to ripen naturally, shipped long distances from its source, and  nutrient depleted soils never being allowed to lay fallow to re—fortify themselves.  Supplements are necessary to maintain good health.  Anti-aging supplements include good anti-oxidant formulas, Omega 3 Fish Oil, CoQ10 and so many more.  Taking the right supplements will help you get better with age and prevent health challenges down the road.  Isn’t it better to have nutritional supplement therapy rather than the possible side effects of prescription medications?  Get professional guidance when you’re unsure of what to take.

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7 Revolutionary Lean Laws To Live By

03/08/13 Monika Comments (0)

You say you want a Revolution?  Well, maybe not!  Revolution requires an immense amount of focused effort.  I was recently asked by woman who was interested in our programs that if she did everything right and still didn’t lose all the weight she expected to would she be charged.

I feel as though I need to educate my readers and interested clients a little more.  It’s never about a number on the scale although we are very often led to believe that’s all that matters.  Revolutionary changes often take place on the inside.  The scale is not the only indicator of success in a Health, Weight or Wellness Program.  By far it’s so much more than that!

If you start out expecting a certain outcome and another one happens that could possibly be even better, deeper and more long lasting than the original expectation – wouldn’t you be happier? I would think the answer would be yes.

Let’s get to the 7 Revolutionary Lean Laws:

Law #1   Make a Promise to Yourself.  You probably find yourself keeping promises to everyone else but yourself.  If you plan to go to yoga tonight – go.  If you plan to stick with your healthy foods choices while out of town – do the best you can to keep this promise to yourself.  Don’t let other’s priorities influence your choices.

Law #2   Eat Slower.  Did you know eating slower not only helps your digestion but you also will eat less?  This does take practice but you can do it.  Take time to taste, savor and enjoy your food.  Do as the Europeans do “respect food” rather than overeating – possibly shoving it down and eating while doing something else.  Make believe you’re in a Paris Café if that helps.

Law #3   Have a “Vacation State of Mind”.  Don’t wait for Summer Vacation to relax and feel good – start now.  If you are constantly thinking about the future well, of course, you will not appreciate today.  As with food begin to savor the day’s richness and flavor. Plan for smoothness in your life versus always having complications, delays or misunderstandings.  It’s often just as simple as focusing on having ease in your life.  Difficulties create undo stress.  Why not choose to re-route these perceived difficulties and take a detour instead?

Law #4   Things I Miss List.  A client told me today that she’d like to start a “Things I Miss Journal” while doing her Skinny Jeans Program.  I thought that was a brilliant idea. I asked her to add not only food she missed having, which was her original idea, but also habits, activities or experiences that were not part of her life while on her Program.  This is an exercise in awareness. What I have noticed is that list changes and is replaced by a “Things I Like Doing that I didn’t Before”.  Like going to bed earlier, eating regular meals, having 6-9 servings of fruits and vegetables per day or drinking more water.  It’s a sure sign that mind shifts are occurring and starting to anchor in.

Law #5   Falling From Grace.  Another client shared with me today that she’d fallen from grace and started eating foods that she hadn’t eaten in months. She consciously started eating candy, cakes and pasta again.  Her guilt was evident after all she’d reached her goal and had spent a lot of time and money to get there.  But her curiosity got the best of her and she wanted to know how those foods tasted again and also how much she could get away with without gaining any weight.  Well she did gain weight and didn’t feel so well which leads me to our next Law.

Law #6   Your Body Doesn’t Lie. Your body can speak to you loud and clear. Even if you get off track and do gain a few lbs you may find other things are going on in your body as well.  All of a sudden rashes, stomach aches, fatigue, irritability and hot flashes re-appear.  You thought you were done with these annoying symptoms once you lost the weight and now they are back with a vengeance.  It’s most likely due to you re-introducing foods that are not your friends back into your diet.  You may not have a full blown food allergy but rather a subtle and not so subtle food intolerance.  You just don’t feel as good as you did.  Cut out the food culprits whether it’s wheat, sugar, dairy or eggs for a couple of weeks and slowly re-introduce them one food at a time.

Law #7   Trust Your Gut. Digestion is key to having a long and healthy life.  If you suffer from digestive distress such as acid reflux or GERD, IBS, constipation or diarrhea it’s vital you correct this condition as soon as possible.  While visiting Canada last week my niece thanked me for introducing her to Probiotics.  She had been plagued with digestive “issues” and now with one simple remedy taken daily she is transformed.  She feels happier, lighter and healthier.  If you are not digesting properly you aren’t making the best use of the food you are eating.

These “revolutionary” Lean Laws can help you, too.  Take one step today.

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Did You Quit

03/06/13 Monika Comments (0)

I’ve just created a new saying “If it Doesn’t Fit You Must Have Quit!”  And it’s so true – we all do it – we quit on ourselves.  It can be devastating, depressing and cause a related lack of confidence about ever being able to work on your goal again.

So why do we Quit and what can we do about it?

Here are your 6 Reasons and their Solutions:

#1  Not fully committed to ourselves.  Whether it’s your program or whatever you say you want if you are not on board and totally “All-In” you will sit on the fence and not move forward. The Solution: Committing to yourself starts with believing you are worth it.  If you don’t have that belief you need to hire it.  Get support from a professional who will provide you with all the belief you need until you have it on your own.

#2  Distractions.  Other things take priority which is often a huge issue for women.  You know the re-model, the kids, housecleaning, caring for everyone else (and not yourself.).  The Solution: Just say no to distractions.  Start your day with pen in hand and write down your 5 priorities – nothing else matters until you get these done.  Be laser focused.  It’s the same with bigger goals, too.  If you want to lose weight and be healthy then the next time the cheesecake floats past you at your family dinner let it pass you by.  On a good program you should feel nourished and balanced enough to forego any of these environmental triggers.  Make yourself and your goals a priority.  Unless you have small children everyone else can take care of themselves – really, they can.

#3  Lose Faith.  You are full of self doubt . You wonder “Will this really work?  Is it working? Will it ever work?”  Second guessing by not trusting yourself or who you’re working with is very self sabotaging.  The Solution: A funny thing about health and wellness is it doesn’t come from out of the blue.  Sure when you’re young it doesn’t require much effort to stay healthy and lean.  But as you get older more effort is required.  So if you take the necessary steps to lose weight and/or stay healthy by eating well, having 3 meals a day, eating fresh fruits and vegetables, exercising – you will get the results – there is no doubt.

#4  Wanting a Quick Fix.  Sometimes the problem with healthy weight loss is it takes longer than you’d like in order to see results.  There may be deep complex issues going on whether biochemical or behavioral. The Solution: There is no such thing as a Quick Fix. Even though I call one of my Weight Loss Programs Quick Fix, it isn’t really, it’s very healthy, but it’s a catchy name – don’t you think?  Losing 10 lbs over 2 days is only temporary and the more you engage in this kind of fad the more damage you will do to your body.  Your body’s resilient but you can not continually abuse it without consequences.  Your body most likely will stop losing weight and functioning well.  Do the right thing the right way – slow, gradual and supportive change is the only way to go.

#5  Bright Shiny Object Syndrome.  Also called the Grass is Greener Syndrome. or “I want what she’s having” the classic line from  When Harry Met Sally.  You start something and quit when you see something else then you try that for a short period and quit – setting up this vicious cycle. The Solution: Decide to honor your decision and stick with it.  There will always be something out there that appears better, quicker and easier.  It’s more tantalizing.  You need to stick with your health regimen.  Starting and stopping will never give you what you need and want and it’s hard on both your mind and body.  It will only deplete and depress you.  So decide, do it, get the help you need and see your life change

#6  Listening to Everyone Else.  You think you’re committed but then 5 friends or family members have a better idea and offer their opinion.  You end up being confused and without consulting an expert you quit.  The Solution:  Stop listening to everyone and anyone.  Everyone has an opinion “you should do the Belly Fat or Cookie Diet”  says Aunt Shirley.  Stop the confusion it will only paralyze you and you’ll never get started.  You may not want to tell anyone what you’re doing initially.  Get used to the new program you’re on, work with someone who’ll help you stay the course.  Then let others come to you and ask YOU what YOU’RE doing and what advice YOU can offer THEM.  You have now become the expert of YOU – congratulations!

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Is Your Life Delicious

03/04/13 Monika Comments (0)

Yes, I asked it!  It’s a great question, yet something no one ever really asks themselves.  And no I’m not talking about “50 Shades of Grey” here.  I’m talking about Your Dreams. Are you living them?  If not where have they gone?

You may have really good reasons why you’re not living your dreams – your kids, your job, your parents all require your attention right now. You have to put “on hold” what’s really important to you for the time being.

Here’s are 6 Tips on How to Make Life Delicious by Reviving Your Dreams:

Tip #1  Become a Doubt Remover – How do you become a doubt remover when you are surrounded with doubters?  That’s easy surround yourself with believers instead!  I realize that may not be as simple as it sounds considering some of those doubters may be spouses, siblings or co-workers.  Do the best to limit time with those that squash your dreams and that may mean creating a new support system.

Tip #2  Recognize Dreaming is Serious Business – Sure you’ve had dreams all your life even when you were a kid and it was play then –wasn’t it?  Your present dreams may have been created when you were younger but it takes adult action and responsibility to make them come true.  You may also need to review your dream or dreams are they really what you want now?  Have your goals, values and priorities changed?  Are you hanging onto a particular dream simply because it’s a habit for you to do so?  It’s OK to let go of worn out dreams and create new ones.  Then take serious action to accomplish them.

Tip #3  Identify what’s Sucking the Life out of You as quickly as possible.  Do you have little time in your day to focus on what’s really important?  Do you find yourself “drained” at the end of the day?  You want to go to your Yoga Class, you really want to eat a healthy dinner, you are committed to starting writing an article tonight but somehow you just don’t have any energy at all. You choose the wrong foods to eat because they’re convenient – there goes your healthy eating.  You skip yoga because you’re too tired and the article?  Well forget about it.  So what’s really draining you – your job, your relationships, poor food choices, unhealthy communication?  As soon as you can identify “the what”  you can start taking steps to change.  You’ll soon have the energy, focus and determination needed to work on your True Dream.

Tip #4  Take a break – yes, that’s right take a “time out” to go inside and ask what’s true for you now not in the future or in the past.  Give yourself the gift of time to help sort things out.  Whether it’s an afternoon, 2 days or a Vision Quest like Julia Roberts went on in Eat, Pray. Love.  Whatever you can afford – in time, energy and money – decide and then do it.

Tip #5   Keep Agreements with Yourself.  This one is so often ignored it’s not even funny.  We think nobody will know the difference if you “cheat” on your healthy eating program, skip the gym, fritter away hours on Facebook rather than working on the “Dream Project”; maybe it’s the book or what have you.   If you have this habit of continuously cheating yourself out of these small commitments how about the bigger ones – the ones you call your dreams?  Actualization of a dream – whether it’s losing 30 lbs, getting in shape, having better relationships takes time.  It all starts with you. You need to keep your word 1st to yourself – you are worthy of that (aren’t you?) and then to others.

Tip #6  Re-write a New Story – if your story is painful and you keep repeating it you will most likely  continue to suffer, remain stuck and you’ll never find any healing or peace.  Painful stories can be a distraction and keep you from your dreams – creating them and realizing them.   If you are stuck in  an old, unproductive story you won’t have much time or motivation for much of anything else.  Turns out there may be some hidden (and not so hidden) reward in sticking with that old story.  You need to step back and ask yourself – is this pain worth repeating over and over again?  Can I be done with it?  Once you create a new, fresh and inspiring story share it with everyone you know. Share your Dream.

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Are You Designed to be Lean?

03/01/13 Monika Comments (0)

Can you really have a Lean Gene Pool or ever win The Skinny Lottery?

Well we all know that your genetic blueprint plays a big part in how you come out and how you develop.  So maybe we should just sing the happy tune by Lady Gaga “I Was Born This Way”. Yes you need to be proud of who you are – maybe a little heavier, having bigger bones, shorter, taller, smaller. You name it – we are all unique and we all have many attributes.

“I’m beautiful in my way cause God makes no mistakes. I’m on the right track baby I was born this way!” go Gaga’s lyrics – and they are so true!

Here are my 5 Ways to Learn to Love, Appreciate and Honor Your Uniqueness:

Way #1  There’s No One Like You:  That’s a huge statement yet very rarely do we really think about how profound it is.  No one else is exactly like you even if you had an identical twin you both still will be very different in many ways.   I started off talking about Lady Gaga – although there may be similarities drawn to Madonna.  Lady Gaga however is still unique unto herself -just as you are.  One of my favorite all time exercises I have clients do as we embark on a Weight Loss Journey is to go home and starting writing about 20-30 things you like about yourself.  This can be daunting but my goal is during our time working together you will find over a hundred + things you like about yourself.

Way #2  Your Environment Can Shape You:  Regardless of genetics your environment plays a significant role in who you become.  Were you nurtured as a child?  More importantly do you nurture yourself today?   I don’t mean spa treatments (although lovely) or 5 Star Hotel Stays.  I am talking about how you talk to yourself.  Do you criticize, judge or blame yourself?  Do you despise what you see in the mirror.  Perhaps despise is too strong a word – Ok – how about agonize over what you see? Of course it’s not simple to embark on a healthy eating or weight loss program and it takes time to see results.  You must start a process of learning new self talk techniques even before you begin to change what and how you’re eating.  Often the 2 happen simultaneously when I work with individuals.

Way #3  Treat Yourself Very Well: One of my husband’s favorite saying is “Be Kind to Yourself”.  It’s one of those salutations that you may not really think deeply about when you hear it.  But how many of us actually are kind to ourselves – really? This is similar to Way #2 but let’s take it a step further.  Do you push yourself too hard, not eat well, deprive yourself of proper sleep, overwork, overeat, start arguments?  All of these are ways of not treating yourself well.  Giving into cravings after you told yourself you’d be strong.  And just for the record strength has nothing to do with it – commitment to a higher goal is what it really takes. Know you are treating yourself well by sticking to healthy food choices – you are worth the extra effort it takes to shop and prepare these virtuous meals.

Way #4  Laugh all the Way Back to Yourself: It’s so vital to laugh daily. It’s THE best medicine there is. Taking yourself too seriously is another way of not appreciating your humanness. You can get so caught up in your routine daily activities and maybe never bother to stop – smile, appreciate and just feel alive! There have been numerous studies showing the many healing benefits of laughter. Did you know that children laugh approximately 200 times per day, adults about 17-20 times. Shocking isn’t it? Start exercising this muscle today.

Way #5   Be Bold:  Don’t shy away from what you really want to have in your life.  You need to claim your wishes and then convert them into reality.  Avoid continuously saying you want something and not take the necessary steps to make them come true.  Boldly go where you must! Your steps don’t need to be leaps.   

Steps are from point A to point B; Leaps are from point A 

You may be ready for a Leap but it’s not necessary to get you to your goal.  If you want to be Lean then claim it for and to yourself first.  And don’t push it off to the side and make it not important – it is! You can have what you want – guaranteed.

So if you are not Lean and want to be the first steps on Your Journey to Leanness are sited in this article the 5 Ways above.

 

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What’s Your Song?

02/27/13 Monika Comments (0)

We all have our song or group of songs that we like.  Ones that resonate with us and touch us emotionally. Or ones that remind us of certain times in our lives.  They can be sad, inspiring, joyful, or just fun.  Just this week I heard a song I hadn’t heard before by one of my favorite artists Amy Grant called Overnight sung with her daughter Sarah Chapman.

It talks of not giving up and having faith. A powerful message to be sure.  I’m sure the thoughts of giving up have crossed your mind many times in your life.  When accomplishing something worthwhile it is never a straight line to victory.  As is often mentioned it’s always about the journey not the destination. This song speaks if you get what you want too quickly, before you’re ready – it won’t be meaningful for you and you won’t appreciate it.

No matter what you’re going after in your life – better relationships, more rewarding work, a healthy and slimmer body, or fitting into your Skinny Jeans having faith is essential for all of them.  Knowing success is on its way even if it doesn’t look like it is really the natural path of making dreams come true.

“Overnight” by Amy Grant and Sarah Chapman.  Lyrics: “Don’t give up and Have Faith
Listen here: Overnight by Amy Grant:  https://www.youtube.com/watch?v=4Gm1lVWXwEs

Another song that has also inspired me over the last year or so is “Home” by Philip Phillips.  Lyrics: “Settle down… and know you’re not alone”. What comforting lyrics those are, certainly inspiring words. This tune escorted the U.S. Women Gymnastics Team to Gold  in 2012.

So what’s your song?

  1. Love Song?  Sure there can be heartbreak, but not always.  Think of all the songs sung or performed at weddings or in romantic movies – they’re usually pretty uplifting.  So, too, can your love song be.  It can fill your life with loving and healthy thoughts.  Although not exactly a song – you might try a daily ritual of a “Rampage of Appreciation“.  Daily while driving to work or picking up the kids spend 10 minutes reciting (out loud and with feeling) all the things you are grateful for no matter how big or small they happen to be.  Use your imagination and search through your present life for evidence that life is good.  “I’m grateful traffic is moving well”, “I’m grateful I slept well”, “I’m grateful I chose to stay home this evening”.  Whatever you choose to be grateful for try this exercise everyday for 2 weeks – you’ll be surprised how your life will change.
  2. A Chorus?  It’s nice to have the common grounding of a group of like minded individuals.  Getting your goals accomplished is no easy task by yourself.  Having a team, a chorus a choir or voices that support is such a wonderful feeling.  Why not get a group together at work to and start a healthy eating program or a walking group.  You won’t be as tempted by unhealthy foods because there will be less of it around.  Sure you might not be able to get everyone enrolled but if there are 4 or more of  you – you have a good chance at being successful at shifting your body, mind and environment into a healthy and energetic one. 
  3. Duet?  You may not have a group who can support you in your life at this time for whatever reason.  That’s OK even having just one friend who believes in you can make all the difference in the world.  Your spouse, sister or friend can be the support system you are needing.  Especially when you are planning on changing eating habits, making a commitment to exercise or even getting to bed earlier.  There’s nothing like feeling supported and having a strong sense of camaraderie.  A buddy can encourage you to get to where you’re going – so you won’t give up.  Having someone to be accountable to will help you stay on track longer.  
  4. Ballad?  A rich and meaningful song can help you slow down and get clear about your next step.  Some ballads, of course, are sad but they don’t all have to be.  I want to make sure that whatever the feeling you derive from a song embrace the feeling rather than dismiss it.  Try not to avoid negative feelings – they provide valid messages for you as well.  Suppressing negative feelings by adopting addictive behaviors like overeating, becoming a shopaholic, excessive alcohol, or drug use can be debilitating.  Appreciating all our feelings is the beginning of changing any addictive behavior.
  5. Rock & Roll?  If you want to get moving crank up the rock and roll. It can activate you into action. Remember what Elvis did in the 50’s?  Well, he most definitely knew how to move his body.  Rock and Roll is great for nearly all types of exercise and can even make housecleaning more pleasurable, too.  You don’t have to be a good dancer you just need to get off the couch and get up and move no matter how foolish you may look.  Learn to laugh at yourself and Be the Rock Star you are.
  6. Hip Hop?  If you’re more inclined to a more “street” sound this will get you moving as well.  You can definitely be very casual and earthy when moving to Hip Hop.  Before I took my 1st Hip Hop Dance Class I have to tell you – I was somewhat of a ballet snob.  But that ended pretty quickly – I loved it – I put on my “gangsta” and had lots of fun! Even if you have thoughts of being more like Beyonce but aren’t comfortable with some of her clothing choices.  Ditch her Super Bowl attire for something more YOU and sing, dance & enjoy!

Choose whatever you like – make sure you add music and movement to your life.  There’s no better medicine!  No guarantees – but it just might prevent you from quitting or giving up.  Allow yourself to feel the music and let it elevate and uplift you.

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