Motivating Monday Milestones!

 

 

Vicki Rothschild/Weight Management ~“A Plan for LIFE”

Life Should Be Delicious!!

917-533-1794          vickirothschild@gmail.com

Join/*Like* me on Facebook at: https://www.facebook.com/vickiweightloss

 

Motivating Monday! Glorious cool weather here today after a couple of scorchers. I’m heading to the archives for this Monday’s motivation. This was something I put together two years ago. It’s actually apropos and current, continually. Sometimes the numbers change.  You’ll know what I’m talking about as you read on. And read on you should. All the way to the end, which finishes off with tips and the such for the week ahead. Here ya go:

Good morning! In a good mood as of late? You betcha!!! And one huge reason is this, I can’t stop thinking about it: Take a look:

Blown away, very emotional, proud, elated, grateful, delighted and a slew of other feelings (surprised isn’t one of them) are present this Monday morning as three clients in the past 5 days has hit the same huge milestone – 40 pounds lost!! Upon hitting milestones I always take time to reflect with them and ask some thought provoking questions, this is what each of them told to me within their answers:  “It was easy, they can’t believe how quickly the weight came off, they have never been on a program like this (in a myriad of ways), they view food differently now, they are eating DELICIOUS, incredible foods, they enjoy everything they’re eating like never before; they know they will be sticking with this for life, they LOVE living like this; they have learned so much, not only about food, but life in general; they feel energetic, vivacious, stronger, faster, livelier, unstoppable, amazing, EVERY aspect of their life has changed for the much better; watching your clothes swim on you is fun; compliments feel fantastic; having people ask for YOUR advice on “how did you do it?” is mind-boggling”; they are more confident, wiser, happier, lighter, freer, and so so so much more! Congrats to each of you and I look forward to coaching you through the next 10 pounds off as you reach that 50-pound mark! Onto sharing some info to get you to that 40 pounds lost mark – 40, 50, 80, whatever…

Upon setting up that initial first time session with a new client, they often ask me, “What do I need for that first session?” I believe they are thinking pen and paper to take notes, but no, I’ve got that covered, I send out  a whole slew of written material written by yours truly loaded with clearly outlined info, tips, calorie counts, recipes galore, a simplified plan – including Shabbos, inspiration, motivation, menus, and even a shopping list. Therefore I tell them the only thing they need to bring with them is this:  an open mind. For what you put in your head is waaaay more important than what you put in your mouth.

Word of the week:

o·pen-mind·ed : receptive to new and different ideas

I am now going to share with you this BRILLIANT article. I am in near total agreement (a rarity for me, of course I added some of my own thoughts) with everything she’s written.  PLEASE read this through, print it and refer to it.

6 Things Successful Dieters Have in Common

- By Ellen G. Goldman, Health & Wellness Coach

People Who Lose the Weight Have These Core Beliefs
 
Permanent weight loss requires a lot of change.  And for most, change is difficult.  You have to change what and how much you eat. You have to change your activity and exercise habits. You might have to change your sleeping habits, daily schedule and shopping habits. That's a lot of change!
 
However, the most important changes you can make aren't about what you do, but rather how you think.  If you don't change your mindset, there's an awfully good chance you won't change your body—and certainly not for the long term.
 
People who have reached weight-loss goals and kept off the pounds often experience mindset shifts. They think differently than they did before. Here are some common attitudes and beliefs that show up time and time again when talking with successful "losers."  If you were to interview them, this is what you would hear.
 
1.   I believe that I can do it. I am responsible for—and in control of—my destiny, and I am fully committed to getting there. I have a clear vision of how I want to live my life: healthy, vibrant, thin and active. I strongly believe in the possibility and the permanence of that vision, and I am confident  that I am capable of achieving it. Exercise and eating healthy aren't things I do when it's convenient; they are what I have decided to do no matter what. I recognize my results are dependent on my own actions—not other people's or outside circumstances.
 
2.   I am proactive rather than reactive. I think in advance about how I will eat and exercise during for the upcoming day. If I know I need to go to the gym straight from work, I make sure my gym bag is packed and in my car. When I'm going to have a hectic day at work, I pack a healthy lunch from home. I look at restaurant menus online before getting there so I know the best choices beforehand, and that's what I order. I take time at the beginning of each week to plan my meals, figure out when I can get to the grocery store and schedule my exercise.  And I always have a Plan B so I can stay on track in case something unexpected happens. 

3.   I am disciplined. Despite not always wanting to do what needs to be done, I do it anyway.  There are plenty of times I don't feel like working out, or taking the time to prepare my meals.  Whether it's exercise, skipping dessert, or cooking a healthy dinner rather than calling in for take-out, I do it.  My mind is always focused on my vision. It's not about how I feel right now. It's about what I want for my future self. (Vicki’s note, once this is habit, once this is routine, the times you don’t feel like “doing it” is negligible. It’s just INITIALLY, when it’s new and you’re UNACCUSTOMED to doing it; I’d also add that once you are feeling so phenomenal you will not want or let anything ruin it. To not do it would be unheard of, ludicrous.)
 
4.   I share my goals and plans.  My friends and family are aware that taking good care of myself and keeping the weight off is a core value of mine. I stand up for myself without apology.  Sometimes I'll miss happy hour with the gang to go to the gym, or request that we change the restaurant choice because I won't go to a buffet—I am not embarrassed or sorry for speaking up. I also know I don't need to go it alone.  When I am feeling vulnerable, I ask for help. (Vicki’s note, a slight disagreement here. Not everyone need know your business. Especially early on. Sharing goals and plans, well, not sure how quickly that needs to be announced; and it  CAN sound a little preachy and judgmental of others; Granted, people will eventually figure it out! Fairly quickly in fact as the pounds melt away and they notice a new attitude and new you.  And as far as not going it alone – helllooo.. You’ve got me.. reach out reach out reach out! (REACH OUT!!)
 
5.   I am resilient. When I stumble or fall down, I pick myself up and creatively figure out how to move on. Life throws curveballs all the time, but they aren't reasons to throw my healthy habits away.  I know that soothing myself with food or TV won't solve my problems.  I deal with the reality of the situation and creatively work toward overcoming adversity.
 
6.   I have self-compassion.  I'm only human and there are times when things don't go as well as I'd like.  I just do the best I can. (Vicki’s note: I would have phrased it that being human, sometimes I don’t do the best I can, so goes it)  When I slip up, I look at it as one individual episode, not a pattern that will lead to disaster. A "lapse" does not mean collapse. I just get right back on track. I do not beat myself up if a few pounds creep back on.  The scale does not define who I am. It doesn't make me good or bad.  It only tells me whether or not I am on track to reach my goals.  If I am not, I recalculate.   (Vicki's note, that being said, these three clients were CONSISTENT, majorly consistent. It's just SO much easier that way. Easy is good!!)
 
Sustained weight loss requires a new mindset.  In order to be successful, you must resist looking in the mirror and still seeing the old you.  Permanent success requires you to think and act like a thin person even before you reach your goal. If it initially feels awkward, remember the old adage, "Fake it 'til you make it." The more you behave and think like a successful dieter, the sooner you will be one. Being healthy and thin will become part of your identity.  It's time to leave the old one behind.

Vicki’s note: I just want to note that these *feelings, this *shift* won’t surface right away. It’s the natural progression of what eating well does, I’m not talking fad diets here; this wonderful phenomenon comes from adhering to a healthy diet. I can see all my clients nodding their heads in total agreement as they’ve read this; and newbies and those not sticking to the plan reading this in disbelief as to how this can ever happen, how will they EVER feel this way?? How will it ever become natural and just part of their make-up? Stick to plan consistently and find out; and for now – fake it till you make it. One day at a time, one food choice at a time.

 

Tweaks of the Week/How to Reach 40 pounds (& more) lost:

Discover for yourself what healthy food can do for you, in ways you never even thought possible!

ü  Log it to lose it. Don’t eat it unless it’s written on paper first. Do not pass on this vital step. This best tool.  You will be shocked to see how valuable and useful this is and you will fall in love with the results and it. Yes, I said fall in love. I repeat (I do tend to do that J):  And yes I said – log. Be coachable and well, listen to your coach. (write, write, write J )

ü  Avoid eating empty calories; it, and your desire for them will lessen and lessen and become a rarity.

Eat foods with built in brakes. Do not eat foods with empty calories. Empty calories= foods that provide little or no nutritional value, they’ve no cut off switch; they leave you hungry and worse – craving, thus making adhering to a healthy lifestyle TORTUROUS. You will learn that eating empty calorie foods are just not worth it, and your desire for them will lessen and lessen and become a rarity.

ü  Cook, cook and then cook some more. Stop telling yourself you need quick. What you need is affective. Affective is hot, nourishing, ginormous, filling, satisfying, stick with you, absolutely scrumptious meals.

ü  Plan your meals/snacks/food IN ADVANCE.  You can’t wing this. Eating well doesn’t happen by accident, it won’t happen on its own. There is no getting around this. Stop making this harder than need be. Do not wait till you’re hungry to start thinking about what you will eat.  Plan and prepare for it, period. With consistency there will be nothing to plan, you’ll have your foods in place, you’ll know what to do.  It will become not only habitual, but downright ritual.

ü  Save 10’s of thousands of calories over the course of a year. NEVER EAT WHILE STANDING. In addition, nothing gives you more control than this throughout the day; and perhaps best of all – your desire to graze, nosh and pick will vanish. Vanish.

ü  Drink a glass of water before and after each meal. Nibble and nosh on water all day. Seltzer or tea is good too. Stay hydrated!!!

ü  Don’t take that first bite. Don’t take that first bite. Don’t take that first bite. DON’T TAKE THAT FIRST BITE!!!!!!! How are you guaranteed to not overeat those cookies, that rice, that xy or z? Don’t take that FIRST bite!

ü  Volume – work on keeping your STOMACH full continually; your head and taste buds will catch up. Get the absolute biggest bang for your calorie buck. The need for willpower and strength will VANISH. You can’t starve yourself thin – eat more weigh less.

ü  Count your calories. It’s built in portion control and accountability; additionally, it will teach you food values and make it easier for you to choose well. What a shame to *work* hard and see no results because you underestimated how much you were eating. The sooner you count your calories, the sooner you will successfully lose weight, the sooner adhering to a healthy lifestyle will become your norm.

ü  Push yourself. Stop giving in so easily when you are tempted. Use self-talk and talk your way out of it. Without consistency you will never make this habitual. Losing weight will always be a battle. Discover the results, vitality, clarity, radiance, energy, ease and awesomeness that comes from eating a clean diet. It will never happen without consistency.

ü  Exercise.  Just – move. Stop telling yourself you don’t have time for this vital component to making/keeping yourself healthy. Make time, carve it out. We always have time for our priorities. “Do we really need more time or do we need to be more disciplined with the time we have?

ü  Accountability & Support – Have someone to keep you grounded, on track, in check. Someone to push you when need be, encourage, motivate, inspire and guide you. Use me. REACH OUT. There is no limit as to how many questions or times you can contact me for whatever reason.

Have a goal-crushing, milestone making, marvelous week!! Vicki