In 3 John 1:2, John prays that his friend would be as healthy in body as he was in spirit. Investing time in our faith walk makes us spiritually strong & empowers us to great things - not just in the spiritual realm but in the physical as well.
When our minds are full of His promises, our approach to life is different. Things that we once saw as impossible (like eating healthier & exercising regularly) become doable. So if you're having trouble sticking to your regimen, it may be time to pick up your spiritual weights (prayer & bible study). Also, add your health & fitness goals to your prayer list.
Pray for strength not only to make a change but to stick to it. Remember, there is nothing too big or small for Him.
Until next time,
Having a healthy, supportive environment is a critical key to reaching your weight loss goals. Under the right circumstances and conditions, anyone can reach their goals. Yes, that includes you!
A Small Action That Will Make a BIG Difference In Your Environment
Making a lifestyle change can be difficult, make it easier on yourself by explaining to your family and friends what you plan to accomplish, why it is important to you, AND how it will benefit them.
For example, you may want to explain that losing 30 pounds by New Year's will bring your blood pressure/cholesterol/blood sugar levels in line and improve your overall health. Also, don’t be afraid to share how the excess weight is affecting your and their quality of life. It may be helpful to explain that at your current weight you haven’t been feeling well, have less energy, etc. Then share how losing it will allow you to spend more quality time with them doing the things they love. A similar approach can be used with your friends.
The people that truly love you will want you to look and feel your best! So have that crucial conversation this week so that you have the support that you need.
Until next time,
I just stopped by to remind you of something…
You Get Out What You Put In
Like anything else in life, when it comes to your exercise routine you get out what you put in. Just going through the motions is not good enough.
For real results, push your intensity in each workout. Remind yourself that it is only a small portion of your day, and that you can do it.
Dig down deep and give it all you have. It is the only way to get the results you seek.
Until next time,
P.S. For a quick routine to tone your upper body, click HERE.
No, I am not talking about the song of Snoop Dogg fame 😊. I am referring to the *IT* that is holding you back.
Allow me to introduce you to one of my virtual mentors, Les Brown. Check out what he has to say on the subject…
Drop it like it's hot...all the doubt, worry, frustration, stress and anxiety that has been robbing you of your health or causing you to lose sleep at night. Decide to live your life looking forward...not backward.
Examine yourself and be brutally honest with you. If you have habits, behaviors or choices that are taking you down the wrong path, or that don't represent the GREATNESS that is within you...face the truth. Make the hard decision to release these from your life. Don't allow these choices or habits to rob you of your greatest life or dictate your future.
Take back your power. Deepen your resolve to win. Intensify the pursuit of what you want. Practice calming your mind, going within and finding a place of peace within yourself. Live from this place. The mark of GREATNESS is upon you.
Thanks for the pep talk Les!
The ball is in your court now. What will you do with it?
Until next time,
P.S. If you could use some help winning the battle in your mind, click HERE.
I know sometimes it seems that calories are evil :) but they really do have an honorable purpose - to fuel our bodies.
Calories are units of energy. Just like you need gasoline in the tank of your car to go to work, church, etc., your body needs calories to fuel the activity of your brain, heart, lungs, and limbs. They are extremely important!
AND just as there are different qualities of gas, there are different qualities of calories. Your body is a classy, luxury, wonderfully made vehicle and it needs PREMIUM gas (baked, grilled, roasted lean proteins, healthy fat, fruit, veggies).
A steady diet of Regular unleaded - fried, sugar-laden, artery-clogging fats, and processed foods - will only make your car (body) sluggish and set your mind, body, and soul up for suboptimal performance.
Let's focus on fueling our bodies right for the rest of this week. I promise you will see AND feel the difference!
Until next time,
P.S. For a quick tip on how to lose weight week after week, click here.
How is your week going? Has it been a rough one?
Here's a thought: Control what you can control.
Try as you might, you CAN NOT control your boss, your spouse, your kids, or the weather. However, you CAN – with some effort - control your thoughts and actions.
Choose to focus on the positive.
Choose to take care of yourself so that you can be your best for yourself and others.
Choose to relieve stress in healthy ways.
Choose to show love and encouragement to others along the way.
One person can make a difference - choose to be that person, okay?
I believe in you,
P.S. Get daily reminders that help you make healthy choices here.
Do you find it hard to make smart food choices? If your answer is YES, you are not alone.
Researchers at Cornell University believe that you and I are faced with over 200 choices PER DAY about food. Yikes!
Some choices are made consciously, and others are made on autopilot. I can’t tell you how many times I have inhaled a bag of chips, found myself in the Chick-fil-a drive through, devoured an entire pack of Sweet 16 donuts in response to stress!
One of the skills I had to develop to keep the weight off was the skill of making smart swaps.
Smart swap: a healthier alternative that satisfies your craving without wrecking your goals.
Here are some examples of smart swaps that you can make to stay on point this week:
P.S. For a quick and easy weight loss tip, click here.
Like it or not 2019 will be here in 88 DAYS. Are you ready to finish the year strong?
I want to see you #win so I’m going to let you in on a “must have” if you want to be successful…
Daily Success Rituals.
I know. You would prefer to “go with the flow”, and “play it by ear” because spontaneity is “fun” and a routine is “boring” but here's the deal: daily habits are what separate goal setters from goal getters (no that’s not a typo).
You see, most of the valuable things in your life – your health, relationships, career growth, spiritual life, etc. – are important but not urgent.
There no immediate consequence if you don’t:
Because these things aren’t screaming for your attention, it is VERY easy to neglect them in favor of the urgent (and in the grand scheme of things) less important. Urgent is very good at sucking up all of our time and energy so that there is nothing left to work on the important things.
That is why you MUST put practical processes and systems (i.e. daily success rituals) in place!
Practical Processes show you how you get from point A to point B.
Systems are routines to ensure you follow through.
You see experience has taught me that you can know where you want to go (i.e. vision, dreams, goals) and you can have the tools and resources you need to be successful (ex. meal and exercise plan), but if you don't outline HOW you will get it done week in and week out and put routines in place to ensure you follow through, nothing changes.
For example, if your goal is to lose 15-20 pounds by year-end, you will need the following routines AT MINIMUM:
Which of the above routines do you have? Which ones do you need to develop?
Until next time,
Tamara "Coach Tam" Jackson used to be 100 pounds overweight but learned how to lose weight and feel great without spending hours at the gym or giving up the foods she loves. You can do it too! Schedule your free weight loss strategy call at:http://bit.ly/freechatwithtam
I am a firm believer in stretch goals that require you to step beyond your comfort zone, yet I must caution that there is a fine line between stretch goals & unrealistic ones. Stretch goals set us up to #win, unrealistic goals set us up to fail. Who wants to fail? NO ONE. But we unknowingly set ourselves up to fail all the time!
Should we challenge ourselves? Yes.
Should we push ourselves to do a little more than we think we are capable of doing? Double yes!
I tell my clients all the time, “you are stronger than you think.” And they are. But strong does not mean that there are no limits. Before you set a goal, do a reality check.
Say you want to lose 25 pounds by a certain date and a part of your plan is to exercise an hour a day 5 days a week. Is this a stretch goal or an unrealistic one? Let's ask some questions to find out…
1) Does your current schedule allow for 1 hr. of exercise a day?
2) If not, are you prepared to give up something in another area of your life to dedicate that 1 hr.?
3) If you do reallocate that 1 hr. that you are currently using for something else – are you okay with the consequences of that decision?
If making these types of adjustments does not seem possible, will require a herculean effort, or will create gaps in other areas that you are not prepared to deal with, you are setting yourself up to fail.
Why set a goal where your chances of succeeding are slim?
Why feel guilt and shame every week when you miss the mark?
Why not set your goal at 20-30 minutes and feel the exhilaration of succeeding every single day?
Goals should be comfortably uncomfortable. Yes, at times that will be a little stressful but be careful not to take it too far.
When you want to set yourself up for success - think stretch.
Until next time,
Let me ask you, do you...
...like the direction your life is going in?
...enjoy the relationships you are in and the people you are attracting?
...wake up to a job or business that fuels your passion?
...love the way you look and how your clothes fit?
...enjoy the peace of mind that comes from spiritual wealth?
If your answer is NO to any of these questions and instead you are feeling stuck, drained, unattractive, or disconnected, it is not because you are incapable of achieving more. It is because you need to make a different decision.
Staying in a job you hate is a decision.
Staying in a relationship that is not working and not actively trying to improve it is a decision.
Staying in a body you are not proud of is a decision.
Staying spiritually disconnected is a decision.
If you do not like where you are, make a different decision.
Start a new career search or begin writing the business plan.
Start speaking up for yourself and setting emotional boundaries (remember, you teach people how to treat you).
Start eating better, practicing portion control, and making exercise a priority.
Start investing time in daily prayer and devotion.
Is it going to be easy? No, but it is doable. Many with less time and fewer resources than you have done it. You can do it too. You just have to decide to.
You have to make a conscious choice to swap your P's. You have to choose to stop being passive and start being proactive.
The future favors the bold.
If you know what you need to do and just have not done it, be like Nike and JUST DO IT. And if you are not sure how or where to start, let’s talk.
But whatever you do, please do not let another day pass without you making that courageous decision. Indecision may seem easier, but it is costing you your freedom. As Jim Rohn says, "indecision is the thief of opportunity."
P.S. Choosing not to reach out for help is also a decision - a decision that robs you of your future. Don't make that mistake again.
coach tam's Blog
40-something who loves food, fitness, and fun!