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December 5, 2017

Let go and allow the process to happen

I know for years, maybe even decades, you’ve struggled with your weight. I want you to know I’ve been there, I did too.

It wasn’t until I realized that I was the one adding all the pressure to the experience. Once I “let go” and allowed the process to happen, it became much easier.

These are some of my truths I came to learn, and now teach to others:

-You can get in shape without killing yourself.
-You don’t have to starve yourself in order to lose weight.
-You can enjoy foods that you like and still reach your goals.
-You can love yourself right where you’re at, while working towards who you want to become.
-Happiness isn’t a destination, it’s apart of the journey.
-Nutrition is the key to overall health; spiritual, mental, physical.
-There is no “good time” to start, except NOW. Stop lying to yourself, and saying “I’ll start _____” We both know you’ve been saying that for years. You just need to start and figure it out as you go.
-Failure is nothing more than feedback. I preach this to my clients. When you slip up, which will happen, that isn’t a bad thing. It is showing you what you can/need to do differently next time.

What can you take away from this and use for yourself?

November 13, 2017

Are your beliefs holding you back?

The biggest thing that I see when working with clients that causes them to not be as successful as they would like is their beliefs. This change we want to see occur most always will mean a change in routine, behavior and in some cases can be a major change in lifestyle.

(Matthew 17:20 He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”)

It is not what type of diet they are adhering to or what type of workout program they are following. For most, but not all, it comes down to what they are ‘telling’ themselves.

Do you recognize any of these limiting beliefs?

-I’m too old to start.
-I have a family to look after and don’t have the time.
-I am older now and this is just what happens as we age.
-I’m never able to stick to anything…I’m a failure!
-What is the point in trying as I will only fail again.
-I’m not going to be able to do this, who am I kidding?

Look back and you will see that you have lost weight more times than you can count but did it stay off? Were you able to maintain that desired weight? Why or why not?

For the record I don’t personally think we should aim for a certain number on the scale but try to be the healthiest we can be at whatever weight that might be.

Go back to the last time you tried to drop the weight…were your thoughts powerful and full of optimism or were they of impending doom and gloom? Did you believe that you would get it right this time or in the back of your mind did you tell yourself that this time wouldn’t be any different than before?

(Matthew 8:26 And he said to them,” Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm.)

There are many reasons why we hold onto our weight. You may have come from an abusive background and the weight now serves as your ‘protection’ from further harm. The weight may have helped you to remain ‘hidden’ from the world and it probably did help you at one point in your life cope, but now this way of coping is causing you more harm than good.

The weight may be a way of punishing yourself or keeping you from having to try something new. It gives you an excuse to remain stuck where you are at. Think about it, how different would your life be if you were no longer defined by your weight? That can be pretty scary, I get it, but it’s time to let it go.

We must believe that we will be successful and then begin to cultivate healthy habits that will stick. Start small and build up your confidence and from there you can begin to tackle larger goals. Find what works for you and do more of that. Give yourself permission to fail as it is through our failures that we are able to learn what works and what doesn’t.

Understand that this is a process that takes time. That is why I don’t advocate any type of ‘quick-fix’ diet. It isn’t about the food! The beliefs that drive your thoughts, habits and behaviors took years to develop and won’t be undone overnight. Remind yourself of that when you end up binging or find yourself eating when you’re stressed, lonely or bored. It’s all a part of the process of change.

(Romans 12:12 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.)

November 7, 2017

9 easy ways to avoid a weight loss plateau

Here are 9 simple things that you can do to get your weight loss moving in the right direction if you’ve hit a plateau.

Exercise more.

This seems obvious enough, but many don’t do it. If you’re training 2x a week, then try adding in another 2 days of activity to your training program. You may also need to increase the intensity of your training as well. The benefits of strength training are many, but some of the most important are they negate a metabolic decline as you diet, and help you to retain lean muscle mass. Both are important for weight loss.

Be aware of what you are eating.

Track your food. It can prove to be invaluable if you’re struggling to lose weight. We can forget what we had at breakfast, grazed on before lunch, and what we had after dinner. If you track what you’re eating (calories/macros) then you will start to see a pattern of why you’re not losing weight. You are most likely still eating too much if the scale won’t budge. I use the Nutritionist app myself to track, but there are others out there. Most people tend to under-report what they are eating so this is a good thing for many of you to try.

Chill out, bro.

No, seriously. You need to learn to relax. Being stressed out all the time will wreak havoc within your body. Being stressed out will cause the body to release cortisol, which can help to manage stress, but also lead to a bigger belly. If you’re constantly stressed out, you’ll be producing more cortisol which will make fat loss hard. You’ll also notice you don’t sleep as well, crave sugar more and pretty much suck to be around. Try to find some ways in which you can reduce your overall level of stress. You can walk, meditate, volunteer at a local shelter, etc.

Ditch the alcohol.

Who doesn’t like a nice cocktail from time to time? If your goals are to decrease body-fat you may want to abstain if you can’t limit yourself to just 1 or 2. Not only is there no nutritional value in alcohol, but many who drink end up consuming more calories than if they were not to drink at all. Alcohol lowers inhibition and all the sudden you don’t care about your diet and that hunk of chocolate looks pretty dang good! Alcohol may also suppress fat burning. If you’re going to drink you need to know what a serving is. Those wine glasses of yours hold more than one…I’m just saying.

Eat more protein.

This seems to be a hard one for people, especially women, to do. Not only does protein help keep you feeling fuller for longer periods of time, it can also help you to retain lean muscle mass as you diet down. The thermic effect for protein is also higher, so this may give your metabolism a little boost. Eat a little bit of protein at each meal, aiming for 15-25 grams.

Go to bed.

Unless you want to look and feel like an extra in the Walking Dead you need to get your sleep. Studies have shown that those who don’t get enough sleep can experience metabolic decline, weight gain, crave high sugar/fat foods, and hormonal issues within the body. I do well with 7-9 hours of sleep as do many of my clients. Turn off your smart phone, TV, and iPod and go to sleep!

Eat more fiber.

Getting enough fiber (soluble/insoluble) in your diet can help you to lose weight because you feel fuller longer. It slows the rate at which the food moves through your digestive tract. It also helps to keep you regular so you don’t feel like a bloated whale. Most of us don’t get enough fiber in our diets and that is due to the over-consumption of too many processed foods. Try to get 20-30 grams in daily. I like to use hemp protein to help in this area.

Eat your veggies.

Vegetables are an amazing way to help facilitate weight loss. Not only are they packed with vitamins and minerals, they are typically low in calories, high in fiber, and fill you up. When I sit down to eat my major meals, half of my plate is loaded with veggies. Get in mah belly!

Keep moving.

Don’t expect to lose much weight if you only go to the gym for an hour, but spend the rest of the day sitting on your gluteus maximus. You need to stay active! You can do this by just doing regular household chores, stand at your job for 5-10 minutes for every hour you sit, walk on your lunch break, etc. Find creative ways in which you can add more activity into your day.

There you have it folks, 9 simple ways in which you can help to keep the weight loss train moving, choo! choo!

November 4, 2017

How are you spending your time?

This topic has been on my mind a lot lately, so I decided to share it with all of you.

I want you to take a minute to think about the most valuable thing that we own, but many of us don’t realize the true value of it until it is gone.

We waste it every day on things that really don’t matter, only to look back, and wonder where it has gone.

TIME.

The thing we take for granted, until it is gone.

We waste countless hours of our time on things that don’t matter.

We tell ourselves that we will, “do it tomorrow.”

We play on Facebook, watch T.V., surf the internet, pour all our energy into a job, continue to do things we know don’t work, etc.

I can look back on my own life and see where this held true. I had allowed myself to become consumed with work and school. I felt like I was doing the right thing at the time, but looking back I can see how I allowed that to get in the way of personal relationships.

What I was doing wasn’t inherently wrong, but the time I was spending on these things was out of balance.

I had to pull back, reduce the hours I was working, and intentionally make spending time with loved ones a priority. Fast forward to today and one way I am doing this by coaching my daughter in soccer. This is my third year with her, and I plan on coaching girls’ soccer in high school, God willing. My daughter and I get to spend a lot more time together and are making memories that will last long after I am gone.

So, my question to you is, “where are you spending your time?”

Are you neglecting your health or family because you’re spending your time doing other trivial things?

What can you do today to begin to spend your time more wisely?

I think we all can benefit from asking ourselves this question every now and then.

Where we spend our time will reflect what we prioritize in life.

One day you and I are going to ‘run out of time’ so be sure you spent it well.

If you recognize that you need to make some changes in your life, leave me a comment and tell me how you will do this.

May 20, 2015

God is good

Matthew 17:20-21
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If you have faith as a grain of mustard seed, you shall say unto this mountain, Remove from here to yonder place; and it shall remove; and nothing shall be impossible unto you.

Math was my MOUNTAIN. As you know I’ve been asking for prayer in regard to this and for a positive outcome. I believe that the enemy will place people in our path to try to block us from becoming who we are truly meant to be.

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March 16, 2015

You are only as sick as the secrets that you keep.

I know many of you suffer in silence, bound by the secrets that you keep. The reality is we all have both a public and private life. We put on our best “face” to the outside and create our secret life to hide those aspects of ourselves that we are ashamed of. You may be feeling shame or think that you will no longer be accepted if you show this side of yourself. If you think about it we have been forced to hide certain parts of ourselves since childhood. It is either because of what was done to us, or we were told it was “bad” or we knew by how others responded to us that we had to disown this part of ourselves or face rejection.

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February 23, 2015

Can I go a little deeper this morning? I hope you don’t mind.

Who are you behind your mask? Lets go a little deeper…

I have learned over the years that when we are truly authentic with those around us we in turn give them permission to be who they truly are.

Have you ever been around someone who you could tell was putting on a show? Maybe that person is you.

It is an uncomfortable feeling to always have to be “on” and try to be what you think the world wants you to be. In order to keep up this charade you can expect to miss out on your true purpose in life, be drained of your mental and physical energy, and be full of anger and resentment.

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February 17, 2015

Renew your mind and change your life

I know that it is easy for those who have struggled with their weight for a long period of time to remain stuck in denial. We KNOW that we need to do something about our health but we tell ourselves, “It isn’t really THAT bad” but it really is. We know that God cares about our inner well-being but he also cares about our physical condition.

1 Corinthians 6:19-20
Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.

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December 24, 2014

The things of this world can never fill you up the way Jesus can.

You will never be able to eat enough, drink enough, cut enough, binge enough, cheat enough,snort enough, smoke enough, view enough obscene material on the computer, sleep around enough, and expect to fill that DEEP void in your life.

The only one who can fill that void Is Jesus Christ. I know as I tried for years to fill that void with things that only brought me more pain and heartache.

If you find yourself trying to fill that void with empty things of this world I encourage you to give your life to the Lord today and experience His grace and mercy. You can have freedom from those things you are chained to…you have to be willing to put your pride to the side and ask for help.

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