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.
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.
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.
How are things going? Are you still focused on your weight loss and fitness goals? I hope you are still ON FIRE about getting it done this year. I am rooting for you!
If you are starting to struggle a bit or could just use some encouragement to continue your journey, today's motivational moment was designed just for you.
Sometimes making the investment in healthy living can feel more like a BIG sacrifice and there is nothing exciting about sacrifices.
But what if your mindset moved from "have to" to "want to"? Imagine what could happen if you really wanted to eat healthier and workout more and you did not have to fight so much to get it done. That would be a game changer, wouldn't it?
Click here to make that mindset shift in less than 2 minutes.
I'd love to hear your answer to the question "why". Comment and let me know what comes to mind.
Until next time,
If you are not driving, I want you to take a moment and close your eyes.
Are your eyes closed? Okay good.
Now I want you to imagine, to get a mental picture in your head of the car you’ve always wanted but can’t quite afford yet. Your DREAM car!
Imagine that the exact model you want with all of the bells and whistles is on the lot right now and God has blessed you tremendously. You are in the office signing the paperwork and the best part is… You’re paying CASH!
Now imagine yourself getting into that car as an owner for the first time.
How does it feel?
How do you feel?
You are loving it right!
Alright now imagine a few days have passed and you’ve been all over the place because you LOVE your new car. It’s time to get some gas.
You pull into your gas station of choice, figure out what side of the car the tank is on and park your brand new luxury machine!
You get out of the car and walk up to the pump and there are three choices 87 regular, 89 mid grade and 93 premium. You remember that the sales person warned you that this very expensive vehicle you purchased runs best on 93 gas. In fact, if you use anything else it may affect your brand new ride’s performance.
Alright, you may open your eyes.
I have a question for you…What kind of gas did you put in your new ride?
Now of course I don’t know this for sure, but I’m guessing you chose 93 right? Why? Because you LOVE, adore and appreciate your new car! Right? And because you value it and the investment you made in it, the work the manufacturer did to design it, so that it looks and performs exactly like you like it, you treat it a certain way right?!
I am also guessing that there are other things would you do to take care of your dream car besides put quality gas in it? You know, things like getting the oil changed on time, taking it for scheduled maintenance checks, etc. Right?
I want you to challenge you to see the parallels between the analogy and your health and wholeness journey. Now instead of BMW, Mercedes, Lexus or Acura, God is the manufacturer of this top of the line, luxury, dream machine AKA your body. How proud he must have been in his creation! He was intricately involved he was in its design.
Unlike his other creations detailed in Genesis we are the ONLY creation that he touched. Genesis 2:7 recounts “Then the LORD God formed the man from the dust of the ground. He breathed the breath of life into the man's nostrils, and the man became a living person.” He SPOKE everything else into existence and NONE of the other creations were made in his image. You are special, and just like Lexus and Acura beam with pride each time a new model comes out, God beams with every child that is born. To Him, you are a priceless creation!
Now, with this new found perspective of how WONDERFUL you are – how God sees you…
Until next time,
"Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment."
~Proverbs 4:7 NLT
Of all of the topics pertaining to weight loss and fitness, my favorite thing to study is the science of motivation. Why? Because I know from personal experience that knowing does not always equate with doing. I knew that baked was better than fried, that water was a 100 times better than soda, and that bringing lunch from home was a much better call than eating fast food every day. I knew better, but that knowledge did not inspire me to do better (at least not at first). For 8 years, I kept doing the same old thing over and over and over again. Can you identify?
The cold hard truth: Many times we know exactly what we should be doing. We just don't do it.
The question is...WHY?
Charles Duhigg, New York Times reporter and author of The Power of Habit, sheds light on the subject. He contends:
"Most of the choices we make each day may feel like they are products of well-considered decision-making, but they are not. They are habits."
Did you catch that? Most (about 60-70%) of the time, we are NOT consciously making decisions. Nope. We are simply operating on auto-pilot. That explains a lot, doesn't it? If I were to boil it all down, my main problem is that I am sleepwalking through my decisions, so much so that they are not really decisions at all!
Charles goes on to say something really powerful: changing the unwanted behavior starts with identifying the cue(s).
According to Duhigg, cues tend to fall into one of five buckets
• Location (ex. at work)
• Time of day (ex. 3 pm or after lunch)
• Emotions and Feelings (ex. tired)
• Social Environment (ex. co-workers that are food pushers)
• Preceding Action (ex. someone offered me a cookie)
So for the rest of the week, I challenge you to start paying more attention to your location, the time of day, any emotions or feelings you are experiencing, your social environment, and what happened immediately before you felt the urge to cheat on your diet or skip the gym.
My clients that take these types of exercises seriously experience breakthrough. I believe it is possible for you too.
Write notes in your journal the rest of the week and let me know what you learn!
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,
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!
coach tam's Blog
40-something who loves food, fitness, and fun!