Top 4 Biggest Weight Loss Hurdles

What are the 4 biggest weight loss hurdles during the holiday season?

Funny thing…people think that they put on weight during the holidays more so than at any other time; however, it’s not the holidays that really do it.  It’s actually making a plan, having a goal, and sticking to it.  But we will get to that part.

The first one is actually Loss of Motivation and I get that reason from clients well, lots.  At first, it’s like a special thing.  You are super pumped to start this journey, but slowly you let your mind take over and put you back where you started.  Negative Ghost Rider.  Abort.  Abort.  It’s cold.  It’s raining.  I saw a big piece of the best flan ever and had to put it in my mouth.  <<< that one was mine.  Anyway, I have been there.  What has helped me to stay consistent for over 2 years?  I will tell you.

  • I lay out my workout clothes (yoga for me) the night before.
  • I make sure my water bottle is ready to go and clean.
  • I get to wear the pants at the back of the closet.  I remind myself that.
  • I got rid of the pants that I had saved that were the “big” pants.  No lie.
  • I use a dry erase marker and write on my bathroom mirror where I can see it.  Daily.

Number two is “I’m too  busy for that.”  This one really gets on my nerves the most I think.  It’s not that I don’t understand, but I remember how I felt when I was at my worst.  My stomach was bloated, I was suffering from leaky gut, and I had tried everything including a personal trainer who kicked my ass to no avail.  The real reason you say you are too busy, is what if it fails?  That’s right.  I know your secret.  Being scared is part of the process, so please be honest with yourself.  Sometimes, you have to go back to the starting point.  But if you are working with a trainer, wellness coach or anyone else, check in with them and be honest about what you are afraid of.  Be specific.  Put it in words.  I opened up with the person who asked me to come back to yoga and I specifically said “I am worried that I am in so much pain that I won’t be able to do these things.”  And you know what, I wasn’t able to do everything.  And I lived.  I got better, stronger, and then one day, the 5 people closest to me throughout my yoga training saw me do something I couldn’t do before and it was a great feeling.  I didn’t let my excuses get in the way.  Side note:  I also had to come up with my own holistic wellness program in order for it to work since I knew more about autoimmune than who I initially signed up to work with.  I did have to create something that didn’t exist, but I didn’t give up.  Each and every time something didn’t work, I started back at what was working and went from there.

Number three is actually eating out.  I know that you love to go out to eat.  So do I!  Here’s how we can make it work while still maintaining your goals.

  • Research the restaurant menu ahead of time.  Look at the salads, appetizers and small plates and see if there are healthy options.
  • If you can’t find anything healthy, pick a new place.  If that is not an option because a function is scheduled there, call the place and ask about broiling or baking items that are on the menu instead.
  • Split a meal that is huge…they are almost always larger portion sizes!
  • Ask for salad dressing on the side, or better yet, ask for oil and vinegar so you can do it and you know what’s in it.
  • Skip the dessert if at all possible and ask for black coffee.

The last hurdle this season is going to be parties.  Wooo-hoo.  I love me a good party.  Yes, I just said that.  Say it in a southern accent and you might be close to how I sound.  Anyway, just so you know even I have a hard time with this one.  This is difficult.  Hugely difficult, but I have some great friends who are aware of my food sensitivities.  Some non-tacky things you can do to make your life easier at parties include:

  • Make your own snacks to bring and share.  Oh what did you bring to share?  Ohhh, gluten-free, sugar-free, paleo pumpkin cookies says me.  No one eats them but me.  Winning!  I get to take them home too.
  • Bring your own rice crackers and humus or veggies, etc.
  • Call your hostess, maybe less tacky, but you can say I am super excited to come to the holiday extravaganza at your beautiful house!  You sure make the best food.  What’s on the menu this year?  <<< sounding tacky no more.  Now you are complimenting and fishing at the same time.  Ask if you can bring something while casually mentioning your lifestyle change.  She will want a lifestyle change too and you won’t feel left out then.

So these are my tips to you this year.  Carry on my gluten-free, paleo, sugar-free, possibly vegan warriors.  Whoever you are, you can do this!!!

 

powerNew ^^^ linked to 4 Weeks to Wellness

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5 Steps to Being Healthier Today!

5 Steps to healthThis post was so popular that I have decided to add a contact form about the greens if you are interested in learning more about them!  Read until the end!

5 Steps to Being Healthier Today!

1. Eliminate processed foods.  Have you ever looked at the back of a “FAT-FREE” box of coffee creamer as compared to real cream?  Just look at the ingredients.
2. Drink more water.  Why?  “Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism.
3. Add a Greens smoothie to your day.  Why the “Greens”?

  • Detoxify, alkalize, and promote pH balance within the body
  • Acidity-fighting magnesium and potassium blend
  • Cutting-edge probiotic support for digestive health
  • 38 herbs and nutrient-rich superfoods
  • Multiple servings of fruits and vegetables in every scoop
  • Free radical-fighting antioxidants

4. Add protein in the morning.  I prefer the things I have linked to because of these reasons:

  • Experience quicker post-workout recovery
  • Build lean muscle mass with fewer calories
  • Maintain healthy cholesterol levels
  • Get feel-good, mood-elevating energy with maca and cacao powder
  • Promote healthy digestion with seven different soluble and insoluble fibers

5. Cut the sugar…but you can keep the fruit.  I have gone white processed sugar-free in the last two years and don’t miss it!  What do I use if I have to make a recipe with something like sugar?  Buy coconut palm sugar.  But if you are worried about sugar in fruit, check out this link.  I am guilty of loving mangoes.

So, in a nutshell…drop the sugar, add the water, add protein, and greens, but drop the processed food!!  Contact me here if you want to know more about the greens or visit vitalizeyouwellness.com click shop!

 

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Ways to Overcome Cravings.

It never fails…you sit down at night to watch T.V.  The kitchen is closed for the night.  Closed.  But you start to watch your favorite show, and you get distracted.  You think you need food.  Here are some helpful tips to help you determine if food is really what you want.

Ways to Overcome Cravings

  1. Remember your goals.  Write them down and put them on the fridge.  If you happen to go there, you can see your goals.  Your brain will shift and remember your long-term goals and hopefully ignore the cravings you have.
  2. Drink a glass of water.  A lot of people don’t realize that drinking a glass of water can be a great tool for making you feel full.  Proper water intake actually helps you metabolize food and without the presence of water, your body might not be able to get the nutrients it needs.  Many food cravings are based on your body’s need for specific nutrients.
  3. Get moving.   If your craving triggers you to get up, why not pair it with something you want to get done.  If you think you need a snack, tell yourself you can only have one after walking around the block.  Or lifting the kettle bell for 10 reps on each side.  You get the drift.  It will help you form new habits instead of eating mindlessly just because it’s there.
  4. Take a hot shower and relax.  Give yourself a sauna type shower so that it opens your pores.  When you get out, you will most likely have forgotten your craving.  Have a large glass of water by your bed or some hot tea and relax and get ready for the day ahead.  If you are not in the area where food it…and your mind is then on bedtime routines, it really does help.
  5. Out of sight.  This one sounds easy, but if you live with someone who is constantly getting up to fix snacks late at night and making all kinds of noise in the cabinet, you are actually going to want some of whatever they are having.  I asked my husband long ago to help me stick to a plan.  It was hard at first, but it gradually became easier.  I also make sure that only veggies and fruits are there for me to reach.

Last but not least for me, I drink greens in my water to help me fight against sugar cravings.  There is so much more I could tell you that as I began to heal my sugar cravings, and the “gut”, things began to improve in many areas of my life.  To read more about the program I developed based off my research check out >>> Work with me. <<<

Overcome Cravings

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How I beat bloat…

This might seem like a strange title, but I get asked this question all the time.  So the way I navigate my blog, is just like you.  I have written about many topics, so I type in the word I am looking for using the search button.  When I type in “bloat” a bunch of old posts come up, but specifically, the one that most people need to read is My break up with sugar and gluten.

So, I’ll be over here while you catch up.  Now that you know I have thoroughly done my research, I want to tell you about the next steps.  First, go to your pantry.  The one with all the yummies that perhaps the kids eat.  Maybe you eat them too.   But put them way out of sight.  Or buy bins and label them Kids snacks, but don’t go there for yourself.  I know, I know.  But believe me, you will feel better.  Next, make yourself a snack shelf.  Read the label of everything you put there.  Everything.  If the first ingredient is sugar, it goes in the kids bin.  If it includes any sort of wheat, etc.  Click my hidden links on those words if you don’t know how to figure this out.  it takes practice.

I’m sure some clients get mad at me…and I say GOOD.  Get mad at me for telling you that includes diet sodas.  It’s like Hell’s Kitchen up in your pantry.  But for real.  You want to feel better?  Do or do not.  There is no try.  Imagine tiny Yoda up there if it makes you feel better.  Use the force.  Push the food away.  Erm.  I went off on a geek tangent.  But I know this is hard.  I detoxed like I was having withdrawal symptoms…for real.  And you know what?  I lost 25 pounds.  My back was bending, my stomach was bloated, and I was actually shrinking.  I lost an inch in height!!  Can you believe that?  I did.

Me_1_yearWhen my friend took this before photo, and lied like a good friend, and said oh girl, it’s not that bad, I wanted to cry.  I kept saying something was wrong.  Why won’t doctors listen to me.  25 pounds in 6 months was not normal.  I was swollen, and working out.  I wasn’t losing a thing.  I never would have either.  If I hadn’t started researching what happened to my body after eating white bread.  Then the IBS symptoms.  Then the stomach pain.   You get it.  I thought I was doing great with the gluten-free, nope.  Sugar was still causing bloat.  The after photo is after 3 months without sugar as well.

I did start using things to help.  The “skinny” pack.  Why did I buy into it?  Here’s why…the wraps are completely all natural phytonutrients.  I looked up what everything did and saw that it could work to help relieve my bloat.  I needed to be on it for 3 months as well as do the above to really get the harmful effects of sugar and gluten out of my body.  My lymphatic system has slowed down to almost no movement.  I was sore in all 18 trigger points for fibromyalgia.  I knew I had it.  But, quite frankly, I had enough to worry about. If I accidentally ate something to cause bloat, I would take a fat fighter to stop the carbs turning into sugar.  It also helped to balance my blood sugar.  Next, I would take a hot shower and wrap every single Sunday night and leave the wrap on.  I felt amazing on Monday.  I would rub on my defining gel because my veins were doing weird things in my legs too.

I continued to research ingredients and put myself on the greens due to the probiotics I needed to fix my gut lining.  More research into leaky gut…you may use that and search on this blog.  I also took a ThermoFit if my gastroparesis (food just sat there for a million years) was doing it’s thing.  Again, I went to doctors and had tests so I knew what was wrong…they had not one suggestion on how to move forward that didn’t include drugs with horrible side effects.  Being on acid blockers like omeprazole would make me worse over time…so I took myself off based on more research.  I drink apple cider vinegar (unfiltered) now.

As you can tell…it does take hard work and determination to fix your gut.  If any of this sounds like you, I have more tips on my Facebook page Vitalize You, plus the tab at the top of this blog talks about more.  I had an open mind when I started this process because I truly believed I could help myself with all-natural products.  That’s why I started my business.  I believe you can do this!  Hashimoto’s, autoimmune, leaky gut, gastroparesis, IBS whatever you want to name it, it starts in the gut.  Don't quit

Author’s note:  I have now developed a new program, and it does not include any supplements, but will help you learn everything that I researched for years, in the space of 4 Weeks!!!!  <<< click there to learn more.

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Here’s to you…New Year’s You!

New youHey there friends.  I’d like your help.  We are working on a way to change ourselves.  Really and truly in the New Year.  Not resolutions that can be broken, but a plan.  A real plan.  On my Facebook page for the blog I am making a few posters about ways to help yourself, but I want you to sit quietly and think about all the ways you are blocking yourself from your greatest potential.  Whether it is weight loss, healthy eating, negative thinking, depression and/or anxiety, excuses for why you don’t leave the house, excuses for why you don’t exercise, well you name it, you and only you know how to change yourself.  The fact is, we can go to all the therapists in the world, but until we are ready to make that change, that commitment, we are simply going to continue hoping what they tell us will work one day.

Wake up and open the curtains.  Remember my last post about getting more light?  Hint, you had to watch the video I posted.  Clean your room and get rid of anything you are not using.  It makes you feel better.  I don’t know why or how, but it does.  Make ROOM in your life for things you need.  You are getting rid of things you no longer need in your life.  I guess it could be the symbolism, but it really does work.  Fluff your comforter, change your sheets.  Go to bed earlier.  I personally know how hard this one is.  I am erm a night owl.  Nevertheless, I am going to be shutting down 30 minutes earlier and working on a new routine.

Get your refrigerator ready for good food.  Throw out the Christmas fruitcake…no not your relatives, the sweets you still have.  Wash and prep veggies for the week.  Make your list of smoothie items or simply use these greens I use everyday.  I use berry but you can try orange or whatever you like.  It actually is cheaper than buying all the veggies to throw in the blender.  I also take my supplements for my pain and drink turmeric milk or tea.  I immediately change my thinking even if I am in pain to thinking that the tea or whatever I am using is helping me.  It really is helping but I try hard not to concentrate on what is wrong.  I work daily at this.  Do NOT dwell in the negatives.  Let the negative thoughts pass by, but don’t stay there.

I am also working on a yoga plan as well as a getting out of the house more plan.  This is very important if you have fibromyalgia and tend to sit too much.  Stop dwelling.  Just stop.  Make a plan.  If I can do it, you can too.  So let’s go.  2015.  It’s almost here.  Move more.  Eat better.  Do good things.  No resolutions you won’t keep, but goals.  Gather your supplies, your buddies, if you don’t have buddies, get out of the house and make some.  NO excuses!  Ok, pep talk over…and today wasn’t even Motivational Monday.

Note:  see the top tab on working with me and my new for 2017 group coaching option.

 

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The open gate…

While I have been thinking about this post for a few days, I have not written it.  There are many reasons it needs to be written…I think someone else wants to know that I understand.  The products I use to “close the gate” are listed at the end.

Imagine if you will, that you have to get up and go to the store.  Maybe you don’t like going to the store, but you have your list, you get dressed, and you go.  Imagine a fibro friend has to go to the store.  You haven’t gotten a full night’s sleep so when you wake up you are groggy.  You ache in places you didn’t know could ache, but it’s normal, so you try not to let it interfere as you know you have things to do.  You hold tightly onto the handrail as you slowly creak downstairs.  I say creak, because in your head, you are imagining that you are 85 years old.  But of course, you are barely 40.

When you get to the kitchen, you look at the list, because without it, there is no way you will even know why you are going to the store.  Memory-schmemory.  You read the list 3 times because you know, you just know, you will forget something.  You get the keys, you say to yourself, I can do this.  You don’t even sit down after getting up.  Why?  Because you know you won’t go.  Again.  To the damn store.  You realize you have to go to not one but two stores because of the special items on your list.  You tell yourself you can rest after this.  You look for your keys.  Wait, you have them.  Ok.  You leave the house.  Task one is complete and it just felt like you ran a marathon.

When you get to the store, you see an elderly woman walking slowly in.  You quicken your pace even though you ache all over.  If she can do this, so can I.  You actually make it into the store.  You check your list, again.  As you go down the aisles you begin to get tired.  You tell yourself to push on.  You get what’s needed, after checking the list multiple times.  And then you check out only to realize it wasn’t that bad.  But you have to go to another store.  You realize you are exhausted, but you can do this.  Task two is complete, and the marathon has now turned into an ultra-marathon.

The next store.  You sit in the parking lot telling yourself that this is it.  You only have a few things left.  You go into the store.  You don’t think.  You can’t dwell.  Get in and out.  Do not abort the mission or your dachshunds will have no food.  That would be bad.  You get the items you need, plus some gluten-free things they have here, and on that particular aisle, it’s almost like they know.  They just know, you needed a song.  So “Roar” starts playing.  Sweet.  Now even Katy Perry is cheering for me to finish this trip.  And my damn eyeballs are teary because it’s the part, you know the part, “Get ready cause I’ve had enough…I see it all, I see it now.  I’ve got the eye of the tiger, a fighter, dancing through the fire, cuz I am a champion and you’re gonna hear me roar.”  Sooo, I’m like, let’s go store.  I got this.  So now it’s like a decathlon or something.  I don’t know, because I was a ballet dancer and soccer player…and now I do yoga, but it’s like I ran a freaking marathon.  If one liked that sort of thing.  Which I don’t really.  Task 3, done.

And that my friends, was just the trip to the store.  Not the putting away of groceries.  Not the actual making of things with these groceries that you stare at and hope perform tricks after all of that, and jump into something nice like a soup or a 3 course meal.  That was just the trip.  The TRIP.

To further explain, I want to share this research on a pain analogy:

Old house
Pain is affected by how much we attend to the pain sensation. You can think of pain intensity being like the experience of trying to go to sleep in an old house. If you listen quietly, an old house will often creak and groan at night. If these sounds are familiar because they happen all the time, you assume they are just normal creaks and groans, do not pay much attention to them, and drift off to sleep. But, if someone had broken into the house recently, then you’d be on high alert. You’d pay close attention to every creak or groan, wonder if it meant that someone was trying to break into the house again, and stay awake for hours. Similarly, if you don’t attend to your pain you may find you don’t have too much difficulty doing what you want to do. But, if you think a lot about what all your pain might mean, or attend to how much the pain is bothering you, you will find that the pain interferes more with your life (S. Tupper, personal communication, 2012).
So, I kind of like this except for the fact that I wasn’t trying to “attend to my pain”; however, I have been to my Applied Health Doctor this week and worked on things we don’t usually work on.  So those pain receptors were stuck open.  Like an open gate.  Bingo.  That works.  So read this:
Railroad crossing gate
The gate control theory is a very popular theory, originated in the early 1960’s by Melzack and Wall. This theory posits that there is a virtual gate that controls the magnitude of the pain signal that reaches the brain (Melzack & Wall, 1965). It can be effective to describe the path to families as an actual gate. You can think about pain signals being like trains passing through a railroad crossing gate. When the  gate is all the way open, trains pass right through. Similarly, when the gate to your brain is open, pain signals have free access to your brain. Medication might close the gate partway, but for many people, medications do not close the gate completely. Other interventions such as learning cognitive behavioral therapy skills, distraction, engaging in acupuncture, and increasing activity can all be effective ways to close the gate and help to keep it closed.
 So for the trip to the store I described above, all the while, the pain receptors mess with my concentration, my ability to think about anything but pain at times, and my desire to do things in the cold because the cold magnifies the pain I feel.  However, that being said, when the gate is at least partway closed, I function better.  That being said.  I am not on any other medicine other than what Dr. Marion and I talk about.  Many traditional medicine doctors have tried to put me on other things.  I looked up all the side effects.  It went from bad to worse.  That being said, if it is working for you, that’s great.  No one should have to be in pain.  I hope it is working for you.  I am stubborn, hard-headed and afraid of the horrible side effects since I already have other conditions.
Here is what I do when I am trying to close the gate.  If I have eaten something that causes a Hashi’s flare, which can flare fibro pain, I use a wrap One theory that we have come up with is that my lymph nodes are not exactly taking out the trash so to speak.  When I wrap, I feel better.  The bloating goes down, the flare is shorter, it just works.  Ha.  Get it.  And yes, this is a company that both my doc and myself are in.  I actually met her at one of the meetings.
Okay, so the next thing I do is to take some Relief.  I have done extensive research in the last 3 years on anti-inflammatory foods.  Guess what’s in here?  Well, the cool thing is that we don’t hide any ingredients and they are all-natural.  So turmeric, which is one of my favorite things to use, is there, plus yucca root.  Did you know that An international research team reviewed data from previous studies on the anti-inflammatory and anti-arthritic properties of Yucca schidigera, a type of yucca native to the southwestern United States and northern Mexico. They noted strong evidence that yucca’s active components, including steroidal saponins, resveratrol and yuccaols, all seem to exert anti-inflammatory effects that may explain their historic use by folk medicine practitioners to treat arthritis and other inflammatory conditions. Researchers recommended further research to try to pinpoint more accurately the mechanisms through which yucca prevents and/or treats arthritis. They published their findings in a 2006 issue of “Journal of Inflammation.”  So when people tell me they don’t need this because they are already on a glucosamine & chondroitin sulfate formula, like maybe my husband, I say try this.  And after generic versus mine, his pain was improved within one week of taking this.
So, I met a new lady this weekend and after doing an event where we set up our booths, something told me to speak to her about my fibro.  She said she was undiagnosed for years but was always in pain.  She described her pain as continuous, not being able to be touched and having the pressure points.  I immediately told her about my products and since she looked exhausted, I asked her if she was going to have to rest the entire next day after the event.  Her eyes welled with tears and she said “How did you know?”  I lightly touched her arm and said I just know.  I then told her about something that helps me sleep and recover.  New You.  It is again, phytotherapy, meaning plant-based.  Years ago, when I was first doing research on natural therapy remedies, I heard about MSM.  Plant based, and anti-inflammatory.  Did not know how to find it back then.  I had never heard of my company, It Works Global, and if I had, I wouldn’t have known about their leading phytotherapy research because people only associated them with “getting skinny”.  I know, because the book of Face polices the website link.  Anyway, New You helps to stimulate natural production and release of HGH (human growth hormone), while it aids in building lean muscle mass for those of us over ummmm 35.  It enhances exercise endurance, AND helps improve sleep quality and memory.  So for those of you not aware, fibromyalgia causes us not to get fully into REM sleep thus not feeling like we slept.  This one supplement is a life-saver for me.  Gate closed at night!!!!!  Yes.
So why did I put all this in here?  Because I am actually a tiny treasure trove of hopeful knowledge for people who think they can’t get help.  I don’t advertise my other business page a lot, but I should.  The tab on this blog says Vitalize You, and I invite my clients to ask me questions so we can get their body up and running again.  Believe me, I do understand.
Author’s note: Since this post was written, I have done more for my clients than advise them on my all-natural supplements, which yes, to this day I take New You every night to sleep naturally and help me feel great.  However, after completing over 200 hours of Vinyasa yoga and getting additionally certified in yoga for arthritis and pain, I created this program for you called 4 Weeks to Wellness.  I put everything I had in it to create simple daily tasks that someone coming from this place of pain could manage.  I have optional chair yoga pdfs, workbooks, journal therapy and more!!!  It is a wonderful resource.

Pain

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