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,
This week I challenge you to remember two things:
1. Your Why.
2. Your Where.
Why did you start this journey towards health and wholeness in the first place? Go back to that moment that triggered the “enough is enough.” Feel that emotion and let it inspire you to keep fighting.
Where do you want to go? I know sometimes it seems like the distance from point A to point B is an eternity away but today I don’t want you to concentrate on the pain; I challenge you to focus on the promise. The promise of a new day and of a new life.
“This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good.” ~Unknown
The choices you make (or don’t make) today ARE important. Choose wisely.
In what ONE area could you make different choices and get better results?
Let’s have a great week!
"You will never rise above your level of belief and self-esteem."
I want you to be successful. I want you to have everything in life you are supposed to have so today, I am going to share with you one of my own personal success secrets. If you apply it consistently for the next 7 days, you will position yourself for great things.
The Power of the Morning Mantra
For as long as I can remember, I've been taught "you have what you say." It's an age old biblical principle that has made its way into modern culture and for good reason.
"It's not so important what others say about you, it's what YOU
say about you that really counts."
What have YOU been saying about you up until this point? Have you been encouraging yourself? Challenging yourself? Motivating yourself? If the answer is no or if you haven't settled into a rhythm of doing this consistently, I want to help you get your mind right by sharing my "morning mantra" with you.
Click here to access my Morning Mantra.
Repeat after me every day for the next 7 days and watch how your attitude changes!
Seriously, it takes less than 1 minute to say the morning mantra so say it with me daily okay? You'll be glad you did.
Keep pushing FORWARD!
No one is perfect; we all veer from our chosen path on occasion. But what if it's more than an occasional issue? What if it happens again and again? And as hard as you try, you seem to keep finding yourself in the same situation over and over again?
I've been that person. On a mission to change my life one moment and completely off course the next. I wanted things to be different, but like the driver of an out-of-control car, I didn't know how to regain control. I was all over the place. One minute I was trying Weight Watchers and hitting the gym. The next minute I was undoing everything I'd worked so hard for by consistently making bad food choices. When I saw a Mrs. Fields Cookies in the mall, I couldn't seem to pass them up. When I had a bad day at work, I skipped the gym and went home. Things seemed so out of balance, so far off course, that I wasn't even sure I could gain control again. So, I gave up. I quit. I threw in the towel. It looked and felt like an impossible situation, so I figured, "why try?”
Have you been having “why try” moments?
If your answer is "yes", you owe it to yourself to click here for this week's Monday Motivation from someone who knows a thing or two about ups and downs.
Be encouraged and NEVER give up,
Every year the church that I attend adopts a theme and a few years ago the theme was “healthy & whole.”
Prior this theme being introduced by our pastor, I hadn’t really thought much about the difference between the two words. But there IS a distinct difference.
Health is defined as the absence of illness, disease or injury. Synonyms include well-being, good shape, strength, vigor, wellness, and one of my personal favorites, fitness. One can be healthy and not be whole.
While there have been great strides in my spiritual, physical, and emotional health, I must confess that I am still on the journey to wholeness. Why do I say that? Well…
If you were to look up whole in the dictionary you’d find that whole is an adjective or descriptive word.
The whole truth and nothing but the truth.
You'd have to know the whole story.
It seems the whole weight loss company is a sham.
In each of these examples, whole speaks to all of it or the entire thing.
Synonyms: complete, full, unabridged, and uncut
A secondary definition in an unbroken or undamaged state; in one piece.
Synonyms: intact, in one piece, unmarked, perfect
Antonyms: fragmented, halfway
So I say that I am still on the journey to wholeness because there are still areas of my life that are a work in progress. I have a feeling I’m not the only one that lives on incomplete street…
• We’re a rock star at work but to meet deadlines we eat poorly and don’t exercise and that “success” ends up costing us our health.
• Our ministry is growing by leaps and bounds but our relationships are falling apart.
• In public we seem like the life of the party but behind closed doors we cry ourselves to sleep at night.
• We’re succeeding at taking care of others but failing miserably at taking care of ourselves.
The Whole Truth is that we’re so busy going and doing, that we spend very little time being. We are not in touch with who we really are, what we are feeling, or what we are missing.
But today, you landed here because God wants YOU healthy AND whole.
John 10: 10 the New International Version reads “The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.” Full, if you’ll remember, is a synonym for whole.
What does a full life look like? I believe it is one where we…
Today I challenge you to do 3 things:
That last part is so important because it’s easy to rush out and put together a plan of action without consulting Him. But Proverbs 3:5-6 reminds us…
Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.
Family, you don’t have to stay where you are. You CAN change. Ask Him to show you the way. A healthy and whole life awaits.
Until next time,
This is one of my favorite coffee mugs because it reminds me that my journey doesn’t have to be perfect... and that’s an important thing for you to keep top of mind because NO ONE is perfect.
My pastor recently preached a sermon that reminded us that God doesn’t expect us to be perfect but rather to be faithful. I was so struck by that statement that I took the time to look up the word...
true, devoted, staunch, implies qualities of stability, dependability, and devotion and steadfast fidelity to whatever one is bound to by a pledge, duty, or obligation.
Today I ask you to reflect:
Are you being FAITHFUL to your dream to become healthy and whole?
Again that doesn't mean that your journey has been perfect. Faithful is falling down and getting back up, faithful is refusing to quit, faithful is putting one step in front of the other and never giving up.
The bottom line:
Setbacks are a part of the journey. What separates those who succeed from those who don't is mindset. Successful people don't allow themselves to stay stuck because their dream will not let them quit. That is faithfulness at its finest!
Are you still in it to win it? On a scale of 1 to 10, how would you rate your faithfulness to your dream of being healthy and fit?
Until next time,
Change is hard. Along the journey, it is easy to get frustrated with your lack of results. Can we keep 100 though? Chances are you are even more frustrated with yourself for not being able to do what you know you need to do.
Why can't I do it?!!
Why is this so hard?!!
I know better, why can't I do better??!
Listen, you can and you will...in time.
The growth process stinks. There is no easy button. You will hate it. You will want to quit. Life will hand you plenty of excuses to quit. Your emotions will be all over the place. The voice (little v) will try and convince you that it is not even worth it. He is a liar. It IS worth it but it IS NOT going to be easy.
The breakthrough eventually comes, IF you keep going. That IF is important to remember because change is inevitable IF AND ONLY IF you do not quit!
The bottom line?
Failure often precedes victory.
It is true. There are countless examples of failing forward - biblical (the Woman with Issues in Mark 5, the Lepers in Luke 17, Naaman in 2 Kings 5) and more recent past (Thomas Edison and his 1,000 unsuccessful light bulb attempts, Oprah fired from TV, Michael Jordan cut from his high school ball team, Sidney Poitier bombed his 1st audition). What do they all have in common? Every one of them had to pass the "no one would blame me if I quit test." They all had to muster the courage to try again in the face of disappointment, embarrassment, zero results and sometimes downright humiliation. They have all taught us a valuable lesson: You have to keep moving at ALL costs.
Yes, even when it hurts. Yes, even when your results suck. Yes, even if you get it wrong more than you get it right. Yes, even when you want to kick yourself for doing or not doing "it" again...keep trying!
Don't let your frustration get the best of you. Remember what frustration is...it is simply your heart confirming that you are NOT meant to stay here!
You have somewhere to go!
You are destined to be somewhere else!
This is no longer who you desire to be!
Get and stay focused on where you want to go and it is only a matter of time before you arrive.
Until next time,
“Be thankful in all circumstances, for this is God's will for you who belong to Christ Jesus.”
~1 Thessalonians 5:18
I do not know about you, but executing 1 Thessalonians 5:18 is a challenge for me. It is easy to be thankful when life is good and you feel great about your progress in your journey to health and wholeness. It is a whole ‘nother story when everything seems to be crumbling and your progress is hit and miss.
The good news is we are on a journey with God. He knows we will not get it right every day. But because He loves us, He sends us reminders like this one to get us back on course.
Today, I am sharing one of my favorite poems on attitude. It is my go to when I know I need an attitude adjustment and sometimes I read it “just in case” I do but do not realize it :). I pray it is a blessing to you.
I am your master...
I can make you rise or fall.
I can make you
a success or failure.
I can work for or against you.
I control your
feelings and actions.
I can make your
heart sing with happiness.
I can make you
wretched, dejected, or morbid.
I can make you
angry and resentful.
I can make you lonely,
discouraged or depressed.
I can make you sick, listless.
I can be a shackle,
heavy and burdensome.
I can be a prism's hue,
dancing bright and colorful.
I can be nurtured and
grown to be beautiful.
I can never be removed,
I am your attitude!
Could making an attitude adjustment towards your work, family, or personal life positively influence your eating and exercise goals?
Until next time,
“Sometimes you just need to take a deep breath to get through the day, and know that better days will come.”
The book of Genesis introduces us to Joseph. Joseph had a dream; two actually. In both dreams, it was clear that he would be a prestigious leader and rule over his brothers – something the brothers just couldn’t seem to accept. They already hated Joseph because he was their father’s favorite and this just added fuel to the fire. They plotted to kill him and a series of unfortunate events was put into action. First, Joseph is put in a pit by his brothers, then they decide to sell him for 20 pieces of silver (the equivalent of $200 in today’s money). What a turn of events, the boy who dreamed that he would rule over others is now a slave!
Despite the rough start, things do start looking up in Genesis 39:2-4. It reads:
2 The Lord was with Joseph so that he prospered, and he lived in the house of his Egyptian master. 3 When his master saw that the Lord was with him and that the Lord gave him success in everything he did. 4 Joseph found favor in his eyes and became his attendant. Potiphar put him in charge of his household, and he entrusted to his care everything he owned.
As life would have it though, things get worse before they get better. Just when it seems like things are turning around for Joseph, he experiences yet another setback. Potiphar’s wife makes a pass at him. Joseph acts with integrity and refuses to sleep with her. And what is his reward? The wife accuses him of attempted rape and Joseph is put in prison. If there was such a thing as bad luck, it would seem the Joseph had it!
In the midst of it all, I still believe that Joseph held on to that dream in his heart. He still believed that greater was coming. Do YOU still believe that greater is coming???
Somehow, someway after what seems like several more episodes of the old soap opera “As the World Turns” Joseph does finally find himself in a position of authority not only of his brothers and father but an entire people.
In Genesis 41: 40 it reads...
“You shall be in charge of my palace, and all my people are to submit to your orders. Only with respect to the throne will I be greater than you.”
Family, his dream WAS realized it was only a matter of timing.
Today, I stopped by to remind you that delay does NOT mean denial.
There are more chapters in your book. Greater IS coming!
The rest is still unwritten...The story is not yet complete. Don’t get discouraged by what you see or don’t see on the scale, in your bank account, in your relationships, or in your spiritual life.
Take your bookmark out of that "failure" chapter and flip the page!!! I don't care what it looks like, I don't care what that inner voice says, I don't care what "they" said or did, The Voice says Greater IS coming.
Just like favor was with Joseph in an unfair situation, God’s favor is with you in the midst of your struggle.
It’s just a detour.
This is just preparation.
You’ve got more in you.
Keep the faith!
Greater is coming, just you wait and see.
Have a great week.
P.S. Need more support like this in your journey to health and wholeness? Click here.
Are you feeling stuck ?
If know what you want out of life but are having trouble staying motivated, I want you to know that there is NOTHING to feel ashamed about. We have ALL been stuck at some point in our lives. I am not here to beat you up but to help you out because I have been there.
I have felt stuck - personally and professionally - more often that I care to admit. Whether it was relationships, finances, career, or health, none of it felt good. Desire was not the problem; I did not want to stay where I was. My problem was that I did not know how to "unstick myself."
If that's where you are today, I want to encourage you to:
1. Come out of your cocoon.
2. Get around the right people.
Step out and find out.
When we are going through a hard time, it is natural for many of us to withdraw because we mistakenly believe that everyone is too busy to care. If your current circle has not provided level of support you need, have a conversation with them. They may not know how to best support you.
If after that conversation you still do not get what you need, it is time to expand your circle.
Your circle matters.
Like my featured success story Julie shared, changing for the better starts with a change of mind. This is often easier said than done because we are rarely in a position to make a major mindset shift on our own.
We must be around people that will challenge us to look at life and our ability to change differently. As Max Planck says, "When you change the way you look at things, the things you look at change."
When you step out of your comfort zone, ask for and get the support you need, and open your mind to new ways of thinking, total transformation is not only possible but inevitable. I have never seen a problem that will not bow to patience and persistence.
So make me a promise okay? Scratch that, make yourself a promise that you will start taking action on this TODAY and never look back, okay? It doesn't have to be perfect, you just need to get started.
That's what Julie did. She took one step of faith and it changed everything.
Talk to your spouse.
Call a friend you haven't spoken to in a while.
Join a Meet Up group.
Make an appointment to see a counselor.
Reply and let me know how I can help.
It's time for a new beginning.
See you on the other side,
P.S. There are people who are ready, willing, and able to be that positive, affirming, voice but you have to step out of your cocoon to find them (or provide opportunities for them to find you). I would love to be that person for you.
coach tam's Blog
40-something who loves food, fitness, and fun!