It’s Christmas week again. Didn’t we just have that?! The time just flies the older I get.
Anyway, we hosted my side of the family over the weekend. 17 people in the house means a lot of food is around. We keep the main food bar full of healthy options, but there are trays of goodies and many choices of alcoholic beverages. I am a health nut, I am a nutrition coach, I am a fitness trainer, but I am a human being that likes an indulgence once in awhile. When there are many options of a peanut butter-chocolate combo, I feel like a magnet just pulls me over there, and I have to make a decision. “Choose wisely” is what I hear in my head. “Enjoy.” So, I do. A little bit. And then, I move on.
It used to be, in my formerly overweight-don’t-care-what-I-eat phase of life, that I’d visit the goodie section every time I walked by. Or, I’d eat until I was way too full. Mindless. Who knows how much I ate? Now- I’ve worked way to hard to just blow it and also feel miserable later from overdoing it. These days, I try to teach my kids some level of self-control and choice.....”If you eat too much, how does that feel?” Or, “Oh, you don’t feel good right now? What do you think caused that?”
I recently read an article about a woman that lost a tremendous amount of weight and she learned this strategy from her coach: “When in a tempting situation, I make myself STOP. CHECK IN with myself and my thoughts. CHALLENGE myself on what I want to do and why. And, MAKE A CHOICE.” Fantastic, right?
Have an indulgence meal. Enjoy yourself without the guilt, but know what you are doing. Make choices. Know what it feels like and what you may do differently going forward. Be aware and mindful- “Is this worth it?” YOU are worth it.
Monday
Saturday
The FIT Mothership
Moms! I’m reaching out to you! I AM YOU! (I’ve got 3 teenagers!). I’ve started a new private Facebook group called the FIT Mothership, and you are invited to join in! https://www.facebook.com/groups/495328484637357/?ref=share This is a group that I’ve created to provide a supportive, positive environment, as well as tips on living a healthy life, self-care, time management (that’s this month’s focus!), and more! Filling out the 3 questions when you request to join will help me post and write the content that you are looking for.
I hope you see you on the Mothership!
Wednesday
Attention: Scotcharoo!
I went to a sports banquet with my kids last night and the food served there was “snacks and drinks” versus a full meal for all. We walked into tables of predominately cookies and goodies with a scarce good choice for snacks- a teenager junk food heaven! On my plate, I chose a small helping of popcorn, homemade Chex Mix, and puppy chow and headed toward our table to sit down.
On the way to my seat, I saw it. A full plate of homemade scotcharoos! Cut in small squares with homemade chocolate frosting smeared on top. I can pass by a lot of desserts, but these little bites of heaven are one of my “kryptonite” foods, meaning, I have a harder time resisting!! I love them!
The awards program started and I kept turning to look at the plate of scotcharoos. Slowly, people took them and there was one left sitting there, just a few feet from me. It was SO ridiculous how many times I kept looking over at it. SO dumb that this dessert had almost as much of my attention as the people I was visiting with and the awards that were being presented.
I could hear my inner dialogue: “You’re not even hungry, you’ve already had supper and now a snack.” “You’re fine without that dessert.” “Ohhhhhh, it’s still there, will somebody please take that?!” “It’s not worth it, stay in your seat.” Back and forth, look and don’t look. FINALLY, a late attendee snatched it up and walked off. Phew! Now, I could stop looking at the plate, it was empty!
Lessons here?
1) When in arms reach of temptation- WAIT. Decide if it’s worth it.
2) Listen to your inner dialogue....actually, allow an inner dialogue to happen. It’s great information about yourself!
3) What you put your attention on will grow stronger. This is one of the best lines I’ve heard in a long time and really applies to anything! My attention was on that darn little scotcharoo and almost made me crazy! As soon as it was gone, so was the attention.
4) Your environment makes a difference. If you are trying to change your eating habits for the better, what are you keeping around you? If it’s your kryptonite foods, this is an obstacle. If your favorite junk foods are sitting out near you, chances are, you may get into them more than you’d like to.
On the way to my seat, I saw it. A full plate of homemade scotcharoos! Cut in small squares with homemade chocolate frosting smeared on top. I can pass by a lot of desserts, but these little bites of heaven are one of my “kryptonite” foods, meaning, I have a harder time resisting!! I love them!
The awards program started and I kept turning to look at the plate of scotcharoos. Slowly, people took them and there was one left sitting there, just a few feet from me. It was SO ridiculous how many times I kept looking over at it. SO dumb that this dessert had almost as much of my attention as the people I was visiting with and the awards that were being presented.
I could hear my inner dialogue: “You’re not even hungry, you’ve already had supper and now a snack.” “You’re fine without that dessert.” “Ohhhhhh, it’s still there, will somebody please take that?!” “It’s not worth it, stay in your seat.” Back and forth, look and don’t look. FINALLY, a late attendee snatched it up and walked off. Phew! Now, I could stop looking at the plate, it was empty!
Lessons here?
1) When in arms reach of temptation- WAIT. Decide if it’s worth it.
2) Listen to your inner dialogue....actually, allow an inner dialogue to happen. It’s great information about yourself!
3) What you put your attention on will grow stronger. This is one of the best lines I’ve heard in a long time and really applies to anything! My attention was on that darn little scotcharoo and almost made me crazy! As soon as it was gone, so was the attention.
4) Your environment makes a difference. If you are trying to change your eating habits for the better, what are you keeping around you? If it’s your kryptonite foods, this is an obstacle. If your favorite junk foods are sitting out near you, chances are, you may get into them more than you’d like to.
Thursday
Keepin’ It Real: I love lasagna!
We hosted a pasta feed for my kid’s cross country team this week. You know, 70-80 hungry kiddos carb loading the night before a meet. Families generously signed up to share pasta bakes, crockpots of pasta, and lasagna, among other food to go with it. When all was said and done, we had a large amount of lasagna left over to keep or throw.
I. LOVE. LASAGNA. Fitness and nutrition coach aside, this is one of my favorite foods. And, I believe that you can make healthy versions of it, so I keep it in my menu at home. So, there was no way I was going to throw this out.
I confess- I’ve eaten a piece of lasagna almost every morning since for breakfast. Since this particular lasagna-maker left out any sign of a vegetable in her recipe, I took it upon myself to make a “better,” more nutrition version of it. One morning, I put a bunch of shredded zucchini with it. Two other times, a handful of spinach. My other strategies were to cut a SMALL piece and to eat it SLOWLY. I made it better....I made the experience worth it. I savored my favorite food. And, I stopped when I was 80% full.
The lesson here is that you can take almost any meal and use these basics to support your goals. Food isn’t “good” or “bad,” and YOU are not “good” or “bad” for eating it- although we are quick to label it that way. It’s on a continuum of better or worse. So, with something like lasagna, pizza, creamy casseroles, high calorie/sugar anything- how can you move it along the continuum to make your meal a bit better? If you’re going to have those foods, fine- but eat them slowly and stop when you are comfortable. Restriction is where trouble can start, so have your favorites once in awhile, within reason.
Go ahead, have your lasagna. I know I did.
I. LOVE. LASAGNA. Fitness and nutrition coach aside, this is one of my favorite foods. And, I believe that you can make healthy versions of it, so I keep it in my menu at home. So, there was no way I was going to throw this out.
I confess- I’ve eaten a piece of lasagna almost every morning since for breakfast. Since this particular lasagna-maker left out any sign of a vegetable in her recipe, I took it upon myself to make a “better,” more nutrition version of it. One morning, I put a bunch of shredded zucchini with it. Two other times, a handful of spinach. My other strategies were to cut a SMALL piece and to eat it SLOWLY. I made it better....I made the experience worth it. I savored my favorite food. And, I stopped when I was 80% full.
The lesson here is that you can take almost any meal and use these basics to support your goals. Food isn’t “good” or “bad,” and YOU are not “good” or “bad” for eating it- although we are quick to label it that way. It’s on a continuum of better or worse. So, with something like lasagna, pizza, creamy casseroles, high calorie/sugar anything- how can you move it along the continuum to make your meal a bit better? If you’re going to have those foods, fine- but eat them slowly and stop when you are comfortable. Restriction is where trouble can start, so have your favorites once in awhile, within reason.
Go ahead, have your lasagna. I know I did.
ProCoach..... building a healthier life one change at a time.
As my first “class” of ProCoach participants finishes their year on the program, I reflect on the changes that they’ve made in their lives.....nutritional habits, physical self, mindset and attitude. The first half of the program really addresses what exactly to do in what order to transform how you eat, what to put on your plate, and how to do all of this while navigating a busy life. The second half of the program turns to your inner self- how you think, why you’ve formed your current eating patterns, how to build a healthy life and healthy “tribe” around you. To be a healthy person, you have to act like a healthy person, right?
This is a great little video put together to show you more about the ProCoach online program:
https://www.dropbox.com/s/qu0p4xt62usvwtf/ProCoach%20promotional%20video.mp4?dl=0
Email me here to give it a try: fit.ks@icloud.com
This is a great little video put together to show you more about the ProCoach online program:
https://www.dropbox.com/s/qu0p4xt62usvwtf/ProCoach%20promotional%20video.mp4?dl=0
Email me here to give it a try: fit.ks@icloud.com
Wednesday
Try something new!
“I feel restricted. I’m hungry. I’ve tried everything. I’m unhappy with what I’m doing and the way I look. I don’t want to start over again.”
I’m looking for no more than 5 women aged 25-45 to test an online nutrition program (ProCoach) with the intention of losing fat, transforming eating habits, and changing their lifestyle before summer comes! I expect this program to get you these results but I’m only accepting a handful people to try it out right now at a discounted price. Registration closes March 17th. Would you like to try it? I’d love to be your coach!
Click here: http://www.fitpersonaltraining.net/Services.html. Send me an email or message to get started.
I’m looking for no more than 5 women aged 25-45 to test an online nutrition program (ProCoach) with the intention of losing fat, transforming eating habits, and changing their lifestyle before summer comes! I expect this program to get you these results but I’m only accepting a handful people to try it out right now at a discounted price. Registration closes March 17th. Would you like to try it? I’d love to be your coach!
Click here: http://www.fitpersonaltraining.net/Services.html. Send me an email or message to get started.
ProCoach online nutrition coaching with FIT!
I am excited to announce that I'm opening a limited number of online nutrition coaching spots tomorrow with the new ProCoach software!! This is the actual programming that Precision Nutrition offers for their clients worldwide, and since I am certified as a Level 1 coach through them, I invested immediately! I want to help my clients get better results and believe that this is a HUGE opportunity!
So, what is ProCoach? Here is a quick link that describes this awesome accountability program: http://www.precisionnutrition.com/procoach-nutrition-coaching-software. Watch the 3 minute video to get a visual and ideas for what the daily lessons look like. Basically, every day, you get a lesson and a nutritional habit to work on. You check Yes/No for accountability on completing the habits! New habits come to you every two weeks. They start slow...you aren't always ready to make big changes right away, right? This is great work for the mindset and eating better for the long term! BONUS- I am the coach at the other end! I can see what you read, how much you participate, and whether you are doing your habits through a client dashboard!
This is designed to be a 12 month program of nutrition curriculum. There is possibility to stop at other points, but encouraged to finish!
So, who would like ProCoach? You'd like it if you...
So, what is ProCoach? Here is a quick link that describes this awesome accountability program: http://www.precisionnutrition.com/procoach-nutrition-coaching-software. Watch the 3 minute video to get a visual and ideas for what the daily lessons look like. Basically, every day, you get a lesson and a nutritional habit to work on. You check Yes/No for accountability on completing the habits! New habits come to you every two weeks. They start slow...you aren't always ready to make big changes right away, right? This is great work for the mindset and eating better for the long term! BONUS- I am the coach at the other end! I can see what you read, how much you participate, and whether you are doing your habits through a client dashboard!
This is designed to be a 12 month program of nutrition curriculum. There is possibility to stop at other points, but encouraged to finish!
So, who would like ProCoach? You'd like it if you...
-need more accountability while changing eating habits
-want more information or ideas on how to build skills to change habits long term
-want me to be able to see what you are doing more than once or twice per week
-are ready to work on changing nutrition habits more seriously
-have told themselves, "I know what I need to do, I just need to do it."
-have ever thought, "If only I could have someone coach me every day."
-have said, "I just need someone to tell me what to do."
-have thought, "I really need to make some changes."
-will take the time to read a short article, email, watch a quick video, or listen to a download every day
People may not find a good fit with ProCoach if they:
-are annoyed by daily emails and don't want "just one more thing" in their inbox
-are not ready to get serious about tackling nutrition habits yet, but are focusing solely on their exercise
For more information on ProCoach and how to get started with me on this (as well as pricing), contact me at fit.ks@icloud.com or go to my website- www.fitpersonaltraining.net.
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