Struggling to find time for exercise and healthy eating?
If that is true for you, you could be saying YES when you really need to say NO.
YES to constantly working past your scheduled hours (even though in your heart of hearts you know that you'll never "catch up").
YES to friends who sabotage your healthy eating plans by buying your favorite treats or making you feel guilty for making better decisions.
YES to your kid's emergencies that really amount to poor planning on their part and enabling on your part.
YES to Wednesday bible study, Thursday choir rehearsal, serving on the Usher Board, running errands throughout the week and serving all day Sunday every Sunday.
It's time to start checking your T.I.R.E.S. before you say YES to yourself and others.
Time: Is the time that I am being asked to do something open on my calendar? Hint: Before you can truly answer that, answer this: Do I have an up-to-date calendar with all of my work, family, ministry, and personal commitments for the month on them?
Interest: Am truly interested in being a part of this? Or am I tempted to respond out of obligation AKA people-pleasing behavior?
Relevance: How does the ask relate to my God given purpose, goals and aspirations? Does it bring me closer to the things that are truly important to me or take me further away? Have I consulted God on if this is the "highest and best use" of my time? Or should something else trump this?
Energy: Given all that I have on my plate do I or will I have the mental, emotional, and physical energy needed to fulfill this ask? Hint: In order to answer this question accurately, you must have an up-to-date calendar AND awareness of the mental, emotional, and physical impacts of participating in those activities.
Skill set: Does what I am being asked to do align with my strengths? Or is it going to take me twice as long to get this done because it is not my strong-suit? Do the developmental opportunities associated with the activity feel right intuitively (i.e. Are these things that God has been speaking to me about directly or through others)?
Until next time,
While many would have you believe that losing the weight and leaving it is about finding the perfect diet and exercise solution, I know better...
The extra pounds we carry have less to do with our taste buds and laziness and more to do with what is eating away at our Soul...
Feeling stuck in a job that we hate...
Living in a house that doesn’t feel like a home...
Having an exciting vision for the future but no motivation to pursue it...
Trying desperately to hold everything together on the outside while it feels like everything is falling apart on the inside...
No, it’s not that at the core of our being we don’t want to eat better or move more, it’s that our soul has been arrested and we don't feel empowered to break free...no matter how spiritual we seem to be.
Here’s the good news: It doesn’t have to be this way. There is an answer and it’s not what you think.
The answer is to invest your time.
The investment I am talking about doesn't just pertain to improving the physical body but also on identifying the real root of the problem and strengthening yourself mentally, emotionally, and spiritually.
When you invest in bringing your spirit, soul, and body into alignment, everything else falls into place.
Until next time,
“Are you losing weight?” You would think that those words would be music to any overweight person’s ears. Often it is quite the opposite.
Believe it or not I often purposely avoid sharing my decision to lose weight with you and it’s not because I don’t need the support. It’s because I am afraid - afraid of failure and at the same time afraid of success.
You see, when you have a long history of failed diet attempts like I do, attention is scary. It means I cease to be invisible. Yes, on one hand I like attention, but at the same time, I hate it because it means that I can no longer hide.
It’s like somehow the layer of fat covers up all of the sadness, guilt, and shame I sometimes feel. Sadness because I don’t feel good enough. Guilt because I allowed myself to get to this point. Shame because as strong as I claim to be, I can’t seem to find the courage and strength to turn this situation around and be consistent. I feel like a big fat failure and somehow, someway, carrying this protective layer allows me to hide that.
So please don’t make a big deal out of this! Recognize my progress but don’t give me too much attention. If you do I will subconsciously start sabotaging my progress so that I can become invisible again. You’re right it doesn’t make sense. But it doesn’t have too. It just needs to feel safe.
Again, don’t go on and on when you notice that I’ve lost a few pounds. If I say something to you about what I am trying to do, support and encourage me in a low-key way. Better yet, ask how you can help and listen, really listen. Don’t assume that what you would want is what I would want. What you think is helping may be hurting. Then pray.
Pray that I will not allow the voices in my head to win again. The ones that say this time will be like all the rest. Pray that this time, I win.
When Exercise Isn’t Enough
After 30 days of turning my life upside down to get in workouts 6 days a week, I just KNEW that I had lost at least 5 – 8 pounds. I wasn’t looking for a quick fix. I just wanted some encouragement. I took a deep breath and jumped on the scale. I was horrified by what I saw. Not one single pound. I was heartbroken.
At this point the “see, I told you this wouldn’t work” voice kicked in. I was reminded of all the other times I had tried and failed. According to the voice, this was just another notch on the belt. I was a hopeless cause. Being overweight was just meant to be.
Unfortunately, this voice and I had a long history. When I applied for jobs and didn’t get them, tried new things and struggled to “get it”, went to functions and didn’t immediately fit in, my self-critic instantly went to work. And sadly, more often than I would like to admit, I gave in.
But this time something welled up within me. I wanted this to work! I had come too far and given up too much! I will not quit! I would not be held hostage by my failures. I could do this! I just needed to face the music. My diet was NOT working.
If you are working out and not seeing results, your diet is the culprit. Learn how diet and exercise work together here:
Until next time,
Not long ago I desperately wanted a better life. I hated my job, I wasn't happy with my looks, and my finances were a mess.
The job was okay, I just hated it. It did not properly utilize my gifts and talents so it all felt like one big waste of time.
I didn't look horrible. I just wasn't happy. I was over 100 pounds overweight, I struggled to get in and out of my car, and I had zero energy.
I made decent money but I was still living paycheck to paycheck and was unable to give back financially like I wanted.
Can you identify?
I applied for position after position in at my company and either I was over or under qualified. I felt stuck.
I tried to lose weight off and on for 8 years but nothing seemed to work. I would start off disciplined and determined and but in just a few weeks (sometimes days) I would be completely off track again.
I knew the path to financial freedom required spending less but my misery led me to spend money I didn't have just to cope with life.
One day I was in the break room and an old friend stopped by. I had never seen here there before and she didn't work on my floor. She asked how I was doing and of course, I told her how miserable I was in this dead-end job. I shared that I had applied for something in her department but hadn't heard back. She told me not to give up because they were still evaluating applications. Today, I believe that her visit was divine intervention. Still, I had been turned down so many times before that I was almost afraid to believe in the possibility of a fresh start.
Have you started to question whether or not change is possible for you?
A couple of weeks later the phone rang. I was selected for an interview. YES!
I went through a few rounds of interviews and within a week or so I was offered the job.
But get this: It almost didn't happen because I was AFRAID! I feared I wouldn't stack up to the competition and almost bowed out of the first interview.
Why am I sharing this story?
A few reasons:
It's NOT too late. Keep praying, keep believing, and keep doing your part. Hold on! No matter what it looks like, help is on the way!
Until next time,
If you’re feeling tired and ready to quit right now, I have a word for you…
You have more in you!
You are stronger than you think!
You can win if you don’t quit.
You see, what life has taught me is….
Being tired is not the enemy.
I dare you not to quit!
I challenge you to keep going, to keep pushing…
As this powerful video illustrates, champions are made in the tough moments.
So, don’t quit when you’re tired. Quit when you’re done.
Keep pressing forward,
I have come to realize something about people. At some point or another, we all struggle with the idea of doing hard things.
Many people are not willing to do the hard work that makes...
Pick your passion - A fulfilling marriage, a booming business, a skyrocketing career, an impactful ministry, a powerful prayer life, a big bank account, or a banging body - It doesn't matter what word you insert, the reality is still the same: IT WILL BE HARD BEFORE IT GETS EASY.
BUT there is good news...
Isaiah 41:10 AMPBC: Fear not [there is nothing to fear], for I am with you; do not look around you in terror and be dismayed, for I am your God. I will strengthen and harden you to difficulties, yes, I will help you; yes, I will hold you up and retain you with My [victorious] right hand of rightness and justice.
If you are struggling with your health and wellness journey, press through the pressure. Keep going even though it is hard.
You can do hard!
Until next time,
P.S. Are you ready to invest the time, money, and effort necessary to lose up to 30 pounds within the next 3 months? If your answer is yes, I would love to chat about your needs and goals. Go here to apply for a free consultation.
I have a simple question for you today…do you know why you are here? If your answer is "no" or "I’m not sure", I want you to listen up and listen up good.
You are not here by accident!
You do have a purpose!
You were created for greatness!
You, yes YOU, are the answer to someone’s prayer!
You are not meant to wander aimlessly. There IS a purpose for you being here and if you follow the plan, there is an awesome future ahead of you!
How do I know? Because scripture tells me so…
For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. (Jeremiah 29:11)
1. Do you know what His purpose is for you?
2. Are you striving every day to fulfill it?
If your answer is no to either of these questions, I want to let you in on a little secret…
This is the little secret that the weight loss gurus are not talking about. The reason we overeat has very little to do with food!
This is precisely why getting a new diet plan or food tracking app is not enough to right the ship. It’s going to take more because it is the lack of more – more excitement, more passion, more purpose, that is holding you back!
So, before you sign up for that smoothie challenge your girlfriend told you about or that new gym membership, I challenge you to get clear on what you want out of life because if you don’t know exactly where you want to go, chances are you will end up somewhere else!
What does the life you want look, feel, sound, and smell like? More importantly what type of person do you need to be to obtain and maintain that kind of life? It's one thing to get there, it is something altogether different to stay there. Winston Churchill says: "The empires of the future are empires of the mind." In Proverbs 28:18, the bible says without a vision the people perish. Both are right.
Nearly four months of 2018 are gone. You can't get them back. But Lord willing, you still have 8 months left. Let’s make ‘em count.
Until next time,
P.S. Need help figuring out your best next step - in fitness and in life - contact me at 980.395.9206 or email me at firstname.lastname@example.org to set up a free consultation.
1. Never wait more than four hours between eating a small snack or a meal.
No matter who you are, it is nearly impossible to keep portions in control when you are hungry. If you tend to get caught up in activities and forget to eat, set an alarm on your phone to remind you.
2. Make sure your meals are a combination of protein and fiber.
Both keep blood sugar levels stable and aid in satiety to fight off that ravenous feeling that leads to overeating. Black beans, lima beans, peas, broccoli, blackberries, and avocado are all good sources of fiber. Pair them with grilled, baked, or roasted chicken, turkey, and on occasion, lean beef.
3. Drink water throughout the day.
It is all too easy to confuse feelings of thirst for hunger. You end up consuming too much food when you really just need to hydrate. If you find it a challenge to sip on water, add a splash of lemon or lime with a touch of Stevia.
4. Fill up on fiber—especially veggies.
When you are feeling full, you are a lot less likely to overeat. Veggies are packed with fiber and are low in calories, so load up on them.
In addition to these four tips, check out our top portion-control strategies and see what works best for you. FYI—many of these work great for us!
5. Cut your food into very small, bite-size pieces.
Do this with everything—salad, burritos, pasta, apples, cookies, etc. Researchers are trying to figure out exactly why this works, but they theorize that cutting up foods into multiple, bite-sized pieces may perceptually look like more food and, therefore, elicit greater satiation than a single-piece food portion.
6. Use salad plates.
They are smaller than traditional plates and if you tend to overfill your plate, you will do less damage with a salad plate.
7. Slow down.
It takes 20 minutes for the brain to receive the signal that the body has received food. We all tend to eat quickly when we are hungry and it is easy to overeat before you even get close to 20 minutes!
8. Plan in advance what you will and will not eat.
For example, if you go to your meal knowing that you are having a salad for an appetizer and eating only half of your entrée, you will not overeat your main course simply because it is in front of you. Instead, you will be conscious and have a plan as to when you will stop eating.
I will be the first to stay that consistent application of these tips is not always easy but it is possible. When the going gets tough, the believer gets going with prayer!
Here is a scripture to stand on:
I can do all things [which He has called me to do] through Him who strengthens and empowers me [to fulfill His purpose—I am self-sufficient in Christ’s sufficiency; I am ready for anything and equal to anything through Him who infuses me with inner strength and confident peace.] ~Philippians 4:13 (Amplified)
Amen and Amen!
Until next time,
Say that you and your best friend are both on a 1,600 calorie per day diet.
You built your 1,600 calorie diet using mostly lean protein, veggies, fruit, and little healthy fat.
Your friend chose LOTS of sugar, rice, bread, pasta, crackers etc., but the calories still add up to 1,600 at the end of the day.
Would you lose weight at the same rate? Would you both look lean and toned?
Calories in, calories out, right?
The truth is our bodies treat protein, fat, and carbohydrate calories very differently so you and friend will look very different 6 months from now. YOU will be a lot leaner than your friend.
Bread, pasta, crackers, and even some sugars are NOT the enemy but too much of a good thing is...well...too much of a good thing!
So if you are putting in the work, stay the course. Staying "on point" WILL maximize your results. The types of foods you eat and the portion sizes DO matter. So aim to stay on track 80%-90% of the time.
Until next time,
coach tam's Blog
40-something who loves food, fitness, and fun!