Did you know that 78% of successful losers (those that have lost 30 lbs. of and kept it off for at least one year) in this study eat breakfast EVERY day.
So if you have been skipping breakfast, it is time to get on the bandwagon!
Here are a few quick tips to help you make it a habit:
Here is a quick recipe to get you started.
Remember, winning is a habit. If you do what successful losers do, you can be successful too!
Have a great rest of the week!
“But don’t begin until you count the cost. For who would begin construction of a building without first calculating the cost to see if there is enough money to finish it?”
Foods that are high in fat and sugar taste great but the calories add up quickly and can easily have you taking in more calories than your body can burn.
Indulging in too much of these types of foods too often results in slow and steady or fast and furious weight gain depending on how much and how often you are overeating.
You see, whenever you eat more calories than your body burns in a day, your body stores that excess as fat. For example, let's assume that to maintain your current weight you need to be eating about 1,700 calories a day but you consistently eat 2,200 a day. In about a week, you will gain a pound. If that keeps happening week after week, it will not take long to pack on the pounds. If you are like me, much of that weight will show up in your mid-section. Yikes!
What food(s) are you indulging in too often?
Until next time,
Quick question and be honest...
Do you beat yourself up when things do not go according to plan? If so, you just may be a perfectionist.
I am a "recovering perfectionist" so I know ALL about this life and how it can wreak havoc on your weight loss and fitness goals.
The Perfectionist Trap
When I was stuck in a perfectionist mindset, I saw things as either good or bad – there is no middle ground. If I did not score a perfect 10, in my mind, I was a total failure. This is a very dangerous mindset to have when your goal is to lose weight and get in shape because no one is perfect.
Until I could get past the belief that I had to be perfect to lose weight and keep it off, I couldn't make any real progress. Each time I "messed up", I threw up my hands and quit. If I'm honest, it was easier to quit than it was to push forward.
What if it is NOT your diet or exercise routine that is keeping you from reaching your goals. What if the real culprit is your perfectionism?
You might be a perfectionist if you:
Instead, click here for some quick tips on abandoning perfectionism in today's Two Minute Temple Tip.
Have a magnificent Monday!
There are a TON of reasons why getting enough sleep is so important. Here are just a few….
1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth, and repair, and regulates your lean body mass to fat ratio.
2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.
3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.
4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, and lack of focus among other things.
So if you are serious about getting it done this year, 7-8 hours of uninterrupted sleep has to be your goal.
This weekend is a perfect time to practice. Set a bedtime for yourself and stick to it- even if you are not tired.
You've got this,
This week’s challenge: Make the better choice more often.
At first glance, when Paul says in 1 Corinthians 9:27 (NLT) “I discipline my body like an athlete, training it to do what it should”, it seems that he is referring to inflicting pain on the body. Taking a closer look, we learn that he is not talking about physical pain at all but rather developing the mental and emotional fortitude to control his appetites and passions. This is no easy task.
Scientists estimate that you and I are faced with about 35,000 choices per day. Researchers at Cornell University believe that over 200 of those choices are about food. Yikes! How in the world can we decide on a single path in the face of all of these options and often despite our feelings and emotions?
I believe that our challenge in these tempting situations is to think beyond the moment. We can do this by asking ourselves one simple question:
Will I be happy with the outcome of this decision?
The Bottom Line:
What feels good in the moment rarely feels good down the road. Skipping the workout or indulging in the treat satisfies our immediate need but often robs of what we want most. Can I get a witness?
This week, let us ask God for the wisdom and discipline to make the better choice more often. We will not always get it right. We are on a journey with God; change is a process. BUT every time we make the better choice we get a little stronger and a little closer to becoming the man or woman we have always wanted to be.
Be encouraged and talk soon,
This week's challenge: Take back your mornings.
I am about to share something with you that can change your entire day...scratch that, your entire LIFE if you take this to heart.
See if this sounds like you: Do you wake-up to your phone as an alarm clock? Turn off the alarm, and then immediately check Facebook or Twitter, your text messages, or your emails? You lose track of time and then the next thing you know you are running behind schedule! Adrenaline fills your body and you hit the ground running starting the day rushed and frenzied.
If this even slightly sounds anything like you, then it’s time to make a change and get your mind ready for a great day.
Try changing it up tomorrow to the following morning ritual. And the next day, and so on. I promise if you change the quality of the first 30 minutes of your day, you can change the quality of your life.
The change is really simple, but admittedly, not easy.
Here's what I want you to do starting tomorrow morning:
This new ritual can have a HUGE impact on your day and accelerate the achievement of your God-given goals and dreams. Get up 30 minutes earlier and take the time to do this for yourself. You will not regret it!
Let me know how it goes :-)
Have a blessed day,
P.S. Do you have a BIG goal that you'd like to reach in 2019? Maybe you'd like to change careers, start a business or write a book? I can help. Click here to learn more.
This week's challenge: Full steam ahead.
What goals have you set for yourself this week?
Study after study shows that goal setters achieve far more than those who don't. Whether you want to take your career, business idea, relationships or fitness to the next level, you're going to need clearly defined, written goals to get there.
Oh and don't get stuck on what may have happened in recent or distant past. You can't change what happened then, but you can control NOW. Full steam ahead!!!
If you are committed to making 2019 your happiest, healthiest year yet, comment below with your top 3 goals!
Until next time,
Today's Thought: JUST TWEAK IT (a little).
One of the biggest mistakes we can make is to, as the older folks say, "throw out the baby with the bath water." In other words, just because you fail...doesn't mean it's over and that you should totally change directions. Just because you don't see the results you want doesn't mean you throw in the towel. Sometimes all you need to do is change things up a little bit, tweak things, and try again.
Many times we are on the edge of success IN OUR FAILURES! Pause and think about that.
Sometimes you just have to...
So instead of throwing in the towel or completely trashing your plan as you head into the new year, first ask yourself three questions:
Until next time,
P.S. If you need help figuring out your tweak, let's hop on the phone and figure this out. You can schedule a time HERE.
If you are in a good place with eating and exercise, I have three words for you...
No matter how much stronger you have become, it is VERY important that you respect that success is not something you own, it is something that you have to nurture and maintain.
One of my virtual mentors Darren Hardy said it well...
"You can never own success, You can only rent it. And the rent is due every single day.”
Success can be seductive. It can lull you into thinking that you are invincible. But there is no such thing as invincible <<First Name>>.
Willpower is in fact that limited, even when it's paired with what I can Whypower. If you get cocky and think you've arrived, you'll undo all of your hard work - in time. It will not happen overnight, but it will happen. I've seen it happen over and over again. Don't let that be your story!
So during this holiday season, try not to put yourself in harm's way.
Don't overestimate your ability to resist temptation and...
Stick to your meal and exercise planning routines (normally these are the first to go and then it is all downhill from there).
If you want to be successful long-term, remember this: successful people are not lucky or stronger. They simply know how not to make reaching a goal harder than it needs to be. They are honest with themselves about their limitations and set boundaries that make it easy for them to succeed and hard to fail.
Until next time,
“If we seek for the best times to act, we may miss some opportunities. We must seize the moment and make it great.”
― Lailah Gifty Akita
This week's challenge: Seize the moment.
I get it. You're busy. And, with all that you have on your plate, it can sometimes be tough to plan ahead. The truth is we are all juggling a lot at once and it really is not surprising that we set goals and struggle to meet them. So does this mean that we should give up on setting goals and throw in the towel? NO! Then what does it mean, Coach? I'm glad you asked :).
It means that as Tony Robbins famously said, we must "remain committed to our decisions but flexible in our approach." I'm convinced that we often miss opportunities to act on a goal simply because we fail to notice them.
This week, I challenge you to have an "opportunities are everywhere" mindset. Instead of embracing an excuse (even if it's valid) and focusing on what you CAN'T do, I want you to ask yourself "what CAN I do?"
Do you really have NO time to work out today? Or could you get in 15 minutes at home vs. your usual 30 at the gym?
Is there truly NO time to eat healthier or could you make healthier choices even when you're stuck with the drive-thru?
Achieving your goal will often require FLEXIBILITY. If you require perfect conditions in order to be successful, life will eventually leave you feeling defeated.
Don't give up, get creative! Not only will making this mental shift allow you to reach your current goals, but you'll be positioned for long-term success. Always remember: successful people's lives are not easier or better, they are just better at handling the challenges that life presents.
Seize the moment!
coach tam's Blog
40-something who loves food, fitness, and fun!