Even if you've developed Superman-like powers in the eating and exercise department, you may be afraid that the holidays will be your kryptonite. Let's face it - with all the celebrations and festivities that occur between now and New Year’s Day - it can be tough to stay on track.
Temptations will be all around. Office celebrations. Your mom's famous sweet potato pie. Macaroni and cheese, potato salad, and candied yams. Eggnog. A severe case of the lazies and "I-don't-feel-like-it-itis." How will you fare?
The book of wisdom reminds us that succeeding in any task is a process:
“Prepare your work outside; get everything ready for yourself in the field, and after that build your house.”
~Proverbs 24:27 ESV
Your ability to weather the holiday storm will hinge on two simple acts: planning and preparation.
If you don’t plan or prepare for the most wonderful time of the year, chances are good that you'll start New Year in the hole. To make matters worse, studies show that many of us never lose that holiday padding and end up packing on an extra 10-20 pounds per decade. Yikes! I know you don't want that to be your story so over the coming weeks, I’ll be providing tips to keep you “on point”.
Here are the first three:
1. Don’t forget your H20! Drink 2-3 full glasses of water in the two hours prior to your office party, ministry fellowship, or night out. It's a simple way to curb your appetite.
2. Do enjoy a salad before your meal. Another trick to curb your appetite and leave less room for high-calorie foods. Oh, and beware of creamy dressings, they are laden with fat and sugar. Choose a fat-free vinaigrette or Italian and drizzle, don’t pour.
3. Don’t skip your workout. Consistency is especially important this time of year. If you’re short on time, don’t let yourself off the hook. Even a quick 15 min. workout can help you maintain your fitness level, so make the commitment to get one in!
Which of these tips will you put in place to set yourself up for success?
Until next time,
Jesus looked at them and said, “With man this is impossible, but with God all things are possible.” ~Matthew 19:26 (NIV)
This week’s challenge: Believe it's possible!
Your situation may look bad. You may feel like giving up. Friends and family may be all out of words of consolation. But don’t you give up! Because it IS possible.
Your "it" can be anything...
A broken marriage
A troubled career
A business on the verge of bankruptcy
More month than money
A sullied reputation
Or anything else that you can think of…
It doesn't matter if someone else messed up or you did...
It may look bad, really bad, but God can turn it around. There is nothing too hard for God!
How do I know? The answer is very simple actually…
If He could overcome death and the grave, surely He can handle any problem we face. If you believe that He is the risen savior, then you can have confidence – God Confidence – that He can help you overcome ANYTHING.
Keep looking up,
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
coach tam's Blog
40-something who loves food, fitness, and fun!