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,
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,
Tam’s Thoughts: Dieting
It is often said that diets don’t work. The truth is that some diets do work. It is not the diet methodology that is always the problem. The real problem is human nature.
Human nature will only put up with self-denial for so long. When its limit has been reached, it rears its ugly head, demands what it craves, and expects there to be no consequences. Human nature constantly screams about the sacrifices it has made – no matter how small or how inconsistent – and ignores its shortcomings. It always wants to receive the full reward while doing only a part of the work.
Diets are not always the issue. Often the real issue is the MINDSET that we bring to the table when we start a new diet regimen. If we view dieting (which is really a decision to eat healthy foods more often and eat them in the right portions), as torture and something we can do haphazardly, we will continue to see the on-again-off-again cycle repeat itself. Again, it is not the diet that is at fault. It is the mindset of the person attempting to diet that is to blame.
If you really want to lose weight and keep it off, don’t waste time searching for the diet that will give you the fastest result. Don’t think that you can get by with only making changes for a few weeks, go back to your old habits, and still stay the same size. It will not work.
Instead, invest your time and energy in developing the mindset that creates consistent results. Buy into the idea of a lifestyle change hook, line, and sinker. Why? Because if we really think about it, the lifestyle we are living right now is responsible for the life we currently have. It only stands to reason that if we want a different result this time, we must change the way we do life!
Until you change the way you think – about food, exercise, yourself, and your priorities - nothing really changes.
Dieting DOES work when you have the right mindset.
Until next time,
Have you ever experienced this:
An urge to eat something unhealthy comes over you so strongly that you feel you have no choice but to give in?
When it's over, you feel awful that you've eaten all those calories and set yourself up for weight gain. So you're good for a couple of days until another craving comes over you.
You tell yourself you'll just eat one or two, but does it ever really work out that way?
You play Russian Roulette hoping that this time you will escape without consequences.
You pray this time will be different and you indulge...and the cycle repeats.
Most of us have certain trigger foods. Like kryptonite is to Superman, these foods seem to leave us powerless despite our great intentions. But what if we could finally stop the cycle? What if we could regain control and stop being pushed around by these foods? I'm here to tell you IT IS POSSIBLE!
You have the power. You can change the course of your life anytime you choose. It all starts with identifying your trigger foods. Once you can name them, your next task is to replace them with healthier, less consuming substitutions in order to break the cycle.
To identify your trigger foods (and come up with a game plan to address them), click here.
Until next time,
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,
coach tam's Blog
40-something who loves food, fitness, and fun!