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4 Steps to Bounce Back from a “Bad” Week

“It was a bad week,” Sherry told me. “I didn’t do well with my food.” That was the first thing she said when we started our session, so I asked her what did go well before we talked more about what didn’t.

She told me about all the times when she was able to stop eating before getting full, how she had made a batch of brownies for her kids and realized she wasn’t interested in having any herself, and how she had gone out to dinner with her husband and made healthy choices without overeating. She had also had friends over for dinner and had prepared healthier foods which was a first, and she didn’t overeat or over drink.

As she shared all this with me, she was seeing how good a week she really did have. She was amazed by how many things she had done that felt really good; and she said “wow, I didn’t see all these things until now.”

That was because she was focused on the one thing that hadn’t gone so well; the one night when she overate and didn’t feel in control. That clouded her thinking about the other thirty-one times she had eaten a meal or snack the past week without overeating or making unhealthy choices. It also left her feeling like she’d failed, which had the potential to derail her efforts moving forward. After we talked, Sherry felt successful and motivated to have another good week.

You can do the same for yourself with these 4 steps:

1. Review your past week for all the times you made healthy choices.
Notice how often you ate just to the point of satisfaction and stopped before getting full, had breakfast, didn’t get too hungry, ate balanced meals and snacks, had treats in moderation, exercised or was active, got enough sleep, drank enough water, and took care of yourself in other ways.

Like Sherry, you will probably be amazed by how many healthy and positive things you actually did for yourself and how well the week really did go. Allow yourself to feel good about and to shift your perspective about your accomplishments.

2. Be curious about what didn’t go so well, instead of beating yourself up.
Also notice when you overate, ate lots of unhealthy foods, ate when you weren’t even hungry, skipped a workout or opportunity to be active, drank too much alcohol or soda, or didn’t get the sleep or water you needed. Do this with interest and curiosity. There was a good reason for this.

Think back to what was going on that day. What were you thinking when one of these behaviors occurred. That will give you clues as to what was driving that decision or choice. Maybe at the time, you were dealing with a lot of emotions or had totally run out of time. Maybe you were not paying attention and let things happen. Maybe you didn’t plan ahead and weren’t prepared, so you opted for a less healthy choice. None of these make you bad. These are opportunities to see what gets in the way of what would leave you feeling better physically and about yourself.

If you beat yourself up, you won’t see what really happened. You will only focus on how bad you are, and that won’t improve your behavior. Instead that will lower your confidence and kill your motivation.

3. Learn from that situation, so you are more confident and in control next time.
With curiosity, you can look back and see what you would have done differently, what you really needed or how you might have prepared in advance.

How could you have addressed your emotions instead of turning to food? How could you have been more conscious, so you were able to be in charge of your choices? How could you have planned ahead to have time or have food? Were your goals realistic for this week or had you really thought about it, would you have expected yourself to fit in so many days of exercise?

By asking yourself these types of questions, you can see that any time you aren’t as successful as you would like to be, these are opportunities to understand why and to consider what you might have done differently either at the time or leading up to the decision. Maybe you would have set more realistic exercise goals. Maybe if you had done your meal planning and shopping over the weekend, you would have had healthy food in the refrigerator instead of munching on pretzels and ice cream for dinner. Maybe, knowing it would be a difficult week, if you had gotten some healthy to-go food or stocked up the freezer with healthy frozen entrees, you would have had enough healthy food to eat during the week. Or maybe when you found yourself upset, if you had called a friend, gone for a walk or gotten your journal out, you wouldn’t have pigged out all night and ended up feeling sick.

With these insights, you can develop strategies for next time. And there is always a next time.

4. Let your successes and new insights motivate you to stay on track.
Feeling successful is the key to staying motivated. When you feel good about yourself and can see all that is going well to be healthier, more fit and reach your goals, you will want to do even more. No matter how small those successes are, they build your confidence and enthusiasm for staying on track.

Having strategies to support you in being successful is also motivating. It gives you direction and hope that you really can continually make healthy choices and stay on track. As you implement these strategies, you can learn more about what works best for you. These strategies aren’t new rules; they are new ideas to experiment with. The goal isn’t to be good. The goal is to discover what works to support your health and fitness, to stay motivated and on track, and to feel really good each day.

Managing Choices During the Quarantine

This unprecedented time is creating new challenges with eating, drinking and exercising habits. There is an increase in overeating, over drinking and the resurgence of unhealthy behaviors that if left unchecked could become habitual and difficult to stop.

It’s understandable, it’s justifiable, and it’s a shared experience. It is also uncomfortable. It doesn’t feel good to eat excessive sugary and comfort foods after the initial bites, or to feel heavier, more sluggish and out of control. At first, it all feels fine and good. But as the days turn into weeks, it starts to create a bad feel within your body and about yourself.

Judging your choices doesn’t feel better, and it can lead you to do more of the same behaviors to avoid that bad feeling. Instead, acknowledge what is happening and be willing to find your strength and inner inspiration to make different choices.

It starts by being aware of what choices you are making, what your inner beliefs and self-talk are when you make them, and what’s really the driver of those choices. It may be very subconscious and hard to detect, yet you may be hearing the inner dialogue between your inner critic reminding you of the need to be good and your inner child rebelling against those rules.

Disregarding this dialogue creates greater discomfort, and leads to emotional regret, guilt, shame, concern, suppression and apathy. Beating yourself up or trying to force yourself to be good makes it worse.

The answer to this is a bit counter-intuitive, yet breaks the inner tension and initiates a willingness to make changes. Listen to that inner child, instead of just succumbing to its desires and feeling badly afterwards. There is a part of you with viable needs that are a mix of emotional. mental and physical, and discounting them leads to an inner rebellion that will undermine your voice of reason. Right now, that inner child needs comfort, reassurance, little pleasures, a means to express fears, extra loving and more attention.

Food and drinks may seem to pacify those, but like putting a child in front of the TV, it isn’t what that child really wants and it doesn’t really work. There are strategies to get those needs met, which get to the heart of what’s really wanted, and in some cases it may include extra treats, but enjoyed in a healthy responsible way.

The answer is also listening to your body and senses. Are you physically hungry when you eat? When do you attain satisfaction as you eat? Are you actually tasting the food or beverage? How much are you enjoying it? Do you know? Do you feel physically better afterwards? Are you more tired or sluggish? Do you get a bit of feel good energy and then crash? Does your body want that food or beverage? Who is controlling your choices?

Often you aren’t aware of what it tastes like, if it’s satisfying or how it feels, because you are unconscious of what you are doing. So you aren’t aware enough to be in control of your choices.

Here are some ways to regain control of your choices
1) Become aware of when you are overeating, without judging it
2) Notice how it feels physically when you do this, and if you are enjoying it at all
3) Consider what it is you are using food for, if you aren’t hungry and don’t need the food (is it boredom, stress, easy access to the food, un-portioned food, lack of structure, emotional need, wanting to escape, knowing this is short-term so okay, or …)
4) If you didn’t have food to turn to, what else would soothe that need?
5) What strategies can you put into place to help you

It isn’t just food or beverage choices. Your body responds to a change in activity, and the longer you don’t get the activity or exercise you were getting before, the less able you’ll be able to do what you were once doing. You probably know that, and you may have been enjoying the break from the routine.

But there’s a tipping point, where you start to feel uncomfortable physically, know you should do something about it, and also feel a dread about getting started again. It can seem too overwhelming.

Yet you can do little things now that leave you feeling better in your body, your ability and about yourself. There are activities you can do now that will motivate you to stick with it and gear up for the time you can get back into your full routine. There are online classes available, body-weight strength exercises and many ways to get cardio without equipment. What else is accessible to you? What are you willing to do?

Don’t put it off. Find ways to support feel good now.

If you need support, contact me at info@feelyourpersonalbest.com.

Love Yourself on Valentine’s Day

As the saying goes “you can only love someone as much as you love yourself”, and I’ve learned the hard way how true this really is. Sadly there are too many people that don’t love themselves much, and often it is because of their internal self-criticism and belief they should be something other than who they are.

Sadly we live in a society where the emphasis is on an ultra thin body image, perfectionism and trying to measure up to an idea of what we think others want us to be. What about what we want for ourselves? What about appreciating our unique gifts, abilities and bodies? I know that sounds all very well and good, and I also know how hard it is to put into practice. I’ve been there, and lived a life of self hatred and shame up until thirteen years ago.

What is different is my choice not to judge myself and to revisit my beliefs that were causing me to be so self-critical. I discovered I really can love myself, and then to my surprise I found I no longer judged others and could have compassion and love more fully from my heart once that happened.

To make the transition, I started listening to my internal voice, which I found was saying “look what you just did you idiot”, “how could you be so stupid”, “I am unlovable”, “I will never be good enough”, “I can’t do this so what is the use”. As you can see, these are extreme and harsh things to be saying to oneself, and they are hardly true. This was my own distorted view of things based on my beliefs, and it was affecting how I felt about myself, how I viewed daily events, and how much I let others into my life.

Do you know if you are saying similar kinds of things to yourself? The only way to find out is to decide to pay attention and listen. You may be as shocked as I was when I first started to really hear what this inner voice was saying to me. I realized just how outrageous, unfair and debilitating this voice was, and that it was exaggerating what was really happening. It was also reinforcing beliefs that I had grown up with that were not ones I would have chosen had I been making the decisions.

Beliefs are the things you believe true about yourself and the world around you. They are your understanding of how things are or supposed to be, which get formed from repeatedly hearing and getting the same messages. Most beliefs come from our parents, friends and family, childhood experiences and the media. Once we become an adult, we take these beliefs on as sacred and unchangeable, and they become the driver of our thoughts, decisions and behaviors. But you can change your beliefs.

Beliefs are just that, beliefs. You can choose to believe you are unlovable, or you can choose to believe the opposite. You can believe that only thin women are beautiful, or you can believe women of any size can be just as lovely. You can believe that your favorite foods are bad and therefore you are guilty and bad whenever you eat them, or you can believe that it is fine to have your favorite food in moderation. Then if you happen to overeat that food, you can observe it without judgment and understand with compassion what triggered it – knowing there isn’t something wrong with you.

Judgment of yourself affects your self esteem and can lead to feelings that are just too hard to face, and that can lead to emotional eating, stress and depression. Judgment of others leads to the same thing. Think about it. If you don’t care what others think and they choose to judge you, who is affected? Them, not you. So the moral is to be aware of your own judgment and notice where it is coming from and if the associated beliefs are negative or limiting you.

The easiest way to change your belief is to be aware of your self talk, notice the extent it is critical or untrue, and then to create new beliefs and affirmations, which affirm your new belief. Affirmations are statements you say or read repeatedly over a period of days or weeks. “I am adorable and lovable” or “I can eat my favorite foods in moderation” are examples of affirmations. You may not initially believe them to be true, but the more you say them the more you reprogram your belief system and the more they will become your truth.

This Valentine’s Day, pay attention to what you are telling yourself and reprogram the messages.

I am re-posting this blog, because people always benefit from it.

3 Steps to Avoid Holiday Weight Gain

This is the time of year when every where you turn there are sweets, parties and holiday networking events. It is hard to stay in control and avoid indulging, particularly when you are stressed or trying to fit so much into your schedule you can hardly find time for a decent meal. Yet you probably don’t want to find yourself in January unable to zip up your pants and wishing you had found a way to control yourself.

The good news is being in control is much easier than you may have thought. Here are 3 steps to avoid weight gain during the holidays so you don’t find yourself a size larger in the new year.

1. Notice What Your Body is Telling You
You can’t change your behavior if you aren’t really paying attention to what you are doing at the time you are doing it, and few people are conscious when they put food in their mouths. Eating is something we do without being aware of whether we are even hungry, if something other than physical hunger is driving us, or even when we have already gotten full and are beginning to feel sick.

Most likely you are eating without even knowing why you are doing it, and the only way to be in control is to start noticing the difference between physical and non-physical hunger. It starts by noticing every single you time you start to get full, and to notice with interest – not judgment. Once you start doing that, you may find you don’t like the way it feels. You can also notice each time to reach for food if you are actually hungry and in need of that food. You may also find in many cases that you aren’t eating for physical hunger. So what are you eating for?

2. Get Curious About Why You Are Really Eating That Food
If you aren’t eating because you need the food, something else is driving you to eat. That doesn’t make you wrong or bad. It just means that your behavior is being driven subconsciously, which makes being in control very difficult when you aren’t aware of what is driving your actions.

The most common drivers during the holidays are Mindless Excess, Ravenous Response, Restricted Rebellion, Emotional Repression and Subconscious Beliefs. These are five of the eight common reasons people overeat that I address in my book Inspired to Feel Good.

3. Choose to Eat What Feels Best
The most important thing you can do for yourself during the holidays is to avoid dieting, which is a trigger for rebellious overeating when you inevitably blow it.

Instead, eat because you are hungry and then choose foods that leave you feeling good physically without feeling deprived emotionally. If you pay attention to how your body feels, you will know when you need food, when you’ve had too much and when food doesn’t really agree with you. You may even discover foods you thought you enjoyed don’t actually taste all that good.

Give yourself permission to have foods you love without getting full, and ideally pair the sweets and “>holiday treats with a balanced meal or snack. That way you will avoid getting sugar rushes and feeling sick. You will also keep your blood sugars and metabolism better balanced, and you will be able to feel the difference. Focus on eating what leaves you feeling good physically and emotionally, and you will be surprised to see you may naturally gravitate to healthier choices and combinations.

Have a great holiday feeling free to enjoy yourself without the guilt or the weight gain!

Are You Setting Yourself Up for Holiday Weight Gain?

Ahhhh another school year. Whether you have kids or not, the change in temperature and shorter days reminds us all that is time to get refocused and back to work – or back to the gym and regular workout routines. But just like kids, you don’t want to go back and you put it off for a day and than one more day. And the next thing you know it is the holidays and you never did start exercising or eating better. And of course you can’t get started once the holidays begin, so you wait until New Years when you feel more uncomfortable, overweight and disappointed in yourself. Is this a familiar story? It doesn’t have to be.

Why not create healthy routines that you look forward to instead of dread. To succeed long term in getting back into shape, maintaining your health and achieving a great feeling in your body means creating a lifestyle that fits your life, not the other way around. Forcing something to work that you really resent or is more than you can really take on isn’t likely to last. The first time your schedule gets disrupted it will be the first thing to go and the last thing to add back in. Think of what usually happens for you and if this is generally true. Do you really want to get back on that treadmill or start that diet? I didn’t think so.

Determine instead what is realistic for you and your body. Start by creating small realistic daily or weekly practices that slowly change your lifestyle so that eating better and regular exercise get easily incorporated in your planning and schedule. It is better to start with just a few changes and a small commitment – maybe exercising a few days a week doing as much time as you can and working up to five days for 30-40 minutes. What is most important is incrementally increasing the days, time and intensity in a way that is best for your fitness level and schedule. This isn’t a race or a comparison game. It is a process of incorporating fitness for a lifetime.

The same goes for food. When we feel fat, we start a diet. But diets have less than a 4% success rate. Almost no one can keep the weight off a year or more after the diet, but that doesn’t stop us from trying what everyone is doing. This is particularly alluring for us as women. We are compelled to do the next diet. It is far better to select healthy options from among foods you enjoy, and to eat when you get hungry and stop before you get full. You will be more successful long term if you enjoy what you eat, feel free to eat what you love without being deprived or judged, and creating a routine that isn’t driven by the latest diet. This is easier than starting something new every six months.

And know what is right for you. Decide what is realistic and sustainable in your daily life. Everyone’s goals, abilities and schedules are different, so it is best to focus on your situation and not someone else’s. If you push too hard, you can get burned out, frustrated, injured or impatient for results. If you cut too far back on food, you will lose your muscle mass, reduce your metabolism and end up overeating when the diet is done. It is better to start with moderation and healthy choices with enough variety to keep you interested and your body supported, so you have successes and feel motivated to stay on track.

Focus on choosing things you think you will enjoy most of the options you have available to you. Sometimes that means trying new things, such as new foods or new types of activities. You may find that you really like some of them. This is how I came to love Pilates, kick boxing and even P90X. Listen to your body and what feels best to you. You might find that a new way of eating or activity grows on you because of how good it feels to your body.

So now that fall is in the air, what simple steps can you take that are appealing and realistic to boost your aerobic levels, balance your meals and take care of your health, so you can avoid that holiday weight gain?

How Cheating on Your Diet Helps You Lose Weight

Clair prides herself on being really good when she diets, until she isn’t. And then she is really really bad. She can’t seem to help herself. The moment she gets derailed and succumbs to food she knows she shouldn’t have, she is taken over by an insatiable desire for all the foods she’s been denied the past few weeks. The pattern is always the same.

Then there are people like Betsy, who are really good during the day, only to leave work and find themselves unable to stop their desire for fast food, ice cream, chips or cookies. Betsy would head to the closest convenience store after work, where she loaded up on cookies, an ice cream bar and candy, and then hurriedly ate it all on her commute home. Mike did the same, always stopping for some candy.

Nancy never stopped; she would go straight home, but then raid her cabinets for any junk food she could find, feeling as if possessed by a demon. Why she would ask me, as the others did, am I so bad at night after being so good during the day?

For the same reason dieters go on a binge the night before their diet starts or right when it ends.

I call it restricted rebellion. You can also call it the deprivation-binge rollercoaster. When you have been restricted or deprived of foods you want, you want them all the more. And then when you get your hands on that food, you feel compelled to eat as much as you can while you can, knowing you are bad and it has to be the last time. That self-imposed belief that you should and will be restricted again creates an emotional need and child-like rebellion against that very restriction.

In addition, eating food you believe you shouldn’t have creates guilt, anxiety and a self-loathing that is soothed by eating comfort food, temporarily relieving the feelings with a dose of happy denial. Another name for this is emotional eating.

The answer is to give yourself permission to have all the foods you love as part of your diet. You can call it cheating, but that only recreates feelings of being bad and guilty, which drive emotional overeating and bingeing. Instead, cheating only works when you don’t believe it is cheating.

Cheating suggests there are bad foods you shouldn’t have, and that if you have them you are bad and will either gain weight or not be able to lose weight. That is simply not true. You can eat any food in moderation, particularly if it is part of a healthy balanced diet. This is what Clair, Mike, Tiffany, Nancy and Betsy learned. By eating more of the foods they wanted during the day in a healthy way, they no longer felt deprived or in need of rewarding themselves for being so good in the evening or when their diets stopped.

They also discovered something they would never have believed. They no longer wanted to overindulge in their “bad” foods once they had permission to eat them. They were finding they were easily satisfied by less and that overeating and bingeing wasn’t enjoyable. Nancy couldn’t believe it when she actually threw away half her big cookie, because she really didn’t want any more of it. “Was that the real me?, she asked.”

It was. She was no longer being driven by her inner child rebelling for more or by her need to stifle her guilt. Now she could actually focus on tasting her food and being fully satisfied with less of it.

When you don’t let yourself have what you want, you will eat excessively in an attempt to gain that elusive satisfaction. Better to go ahead and cheat, and let yourself have the food you love. You will have less of it and have greater success with achieving and maintaining weight loss.

Are Your Food Choices on AutoPilot?

My client Lori had stopped eating junk food after learning how easy it was to be consciously in control of her food. She was also finding, much to her surprise, how much she actually wanted to eat whole foods and vegetables. She was having fun cooking up healthy recipes, easily making healthy choices and loving how good she felt. Lori told me she couldn’t imagine ever going back to her daily Dunkin Donuts, McDonalds and late night snicker’s bar routine. She just couldn’t see why she would want to do that again.

Yet two weeks later, when she called in for her session, she had done just that. She felt awful about failing and what she’d been doing to her body, and she couldn’t believe she’d gone back to a routine she knew didn’t work for her. She felt even worse that up until the moment she picked up the phone to call me, she hadn’t even realized how far she had slipped. And then she told me that her daughter had been in a serious accident 10 days earlier and was still in critical condition.

All she’d been able to focus on was getting back and forth to the hospital, rearranging her schedule to be with her daughter as much as possible, dealing with the doctors and insurance company, and dealing with her emotions about her daughter surviving and what would happen in the months ahead. Yet she knew that letting her own health slide wasn’t going to help, and she felt terrible for not being able to keep up her new habits.

The truth is, getting derailed was to be expected and nothing to feel terrible about, especially so soon after making those healthy changes. And once she understood what had happened and why, she was able to get back on track and come up with a healthy routine during the next eight weeks her daughter was in critical care.

What happened was simple. While she was busy focusing on her daughter, she put her eating choices on autopilot and turned them over to her subconscious. Her subconscious then defaulted to her junk-food routine, which was more deeply established than her newer healthy choices. She hadn’t even noticed, because her conscious awareness was consumed by her daughter’s situation.

When you aren’t conscious, your subconscious runs your habitual and deeply ingrained patterns on autopilot. Just like getting in the car and turning the driving over to that part of you that knows how to drive, as you think about other things. Obviously, the more conscious you are of your driving, the more likely you are to make better decisions when a dangerous situation arises. Just as with food. The more conscious you are of what your body needs and how it feels, the more likely you will make healthier choices.

That is why being conscious of how you feel when you eat (whether it is how hungry you are, how you feel physically orhow satisfied you are) is key to being in control of your behavior around food, especially in the first year of making significant changes in your eating routines. In time, when you have fully reprogrammed your subconscious with healthier habits, then running on autopilot is less of a problem. But until then, having a way to stay conscious around food and putting strategies in place to make it easier to make healthy choices during the day is the best way to stay on course, even when you are facing challenging situations.

Lori was so grateful she didn’t have to feel guilty, and she realized that it didn’t take all that much effort to have a good breakfast, keep an eye on her hunger levels, have some healthy snacks with her during the day and get a decent dinner in the hospital cafeteria. It was simply a matter of conscious awareness.

Giving Yourself Satisfaction

Have you ever noticed that when you aren’t satisfied by the food you are eating, you eat even more in an attempt to get satisfaction?

Maybe you are settling for food you think you should have, instead of what you really want. Or maybe you think you want a food because it is supposed to be good or once was, so you eat it expecting a certain experience. I see this happen a lot with my clients who overeat out of a desire to feel good only to end up feeling disappointed, full and wishing they hadn’t eaten so much. They don’t even recognize this pattern because it is subconscious and they aren’t paying enough attention to how they feel physically or emotionally.

In our culture where dieting rules, we aren’t taught to value the importance of eating for satisfaction. In fact we are taught the opposite. We take on the belief it is virtuous to avoid the food we love, feel badly if we succumb to foods that are really good and assume that any food we really want is a bad food. We proudly deny the need in ourselves to enjoy food and feel satisfied, believing we are being good and will be rewarded on the scale. Sometimes that works, but very often it doesn’t.

Satisfaction is a genuine need that a part of you (often your inner child) craves and will do anything to get. Instead of resisting this desire to enjoy certain foods, give yourself permission to have the food and fully appreciate it without any guilt. If you are afraid of overdoing it, which is a valid concern at first, be strategic as to how much of your favorite food you can access at one time. If what you really want is Ben & Jerry’s ice cream, see if you can get just one Ben & Jerry’s ice cream bar in your favorite flavor. If you love a certain type of cookie or candy, find a way to get or create packages of just a couple at a time.

What so many of my clients have discovered to their amazement is that once they have permission to have their favorite foods and to experience the pleasure of satisfaction, they don’t want to eat all that much of it. When they pay attention to how good it tastes, they don’t overeat. Instead they may have just one of the two cookies they put on a plate, just one slice of pizza with a salad or just a few bites of a rich yummy dessert. That is all they really wanted, and they are amazed that by giving themselves what they really want they are intuitively and naturally in control. There isn’t any struggle or resistance.

It is when you deprive yourself, you give the food control over you. You obsess about it, eat it when no one is looking, eat too much of it or eat everything else in sight. It’s as if you are helpless to control yourself, and you are when you are unaware of the subconscious need to be satisfied that is driving your behaviors.

The same thing happens when you think you are allowing yourself a favorite food but still carry the diet mentality, believing you really shouldn’t have it and feeling guilty about it. When this happens, you can’t fully experience satisfaction. Instead the guilt feeds emotional eating, which causes you to overeat and create more fear about being out of control around this food.

When you stop judging foods as good or bad and allow yourself the pleasure of eating what you really enjoy, you discover it doesn’t take all that much to be satisfied. Even three bites can be enough, which is why some people go by the three-bite rule for yummy foods that aren’t highly nutritious, such as desserts and appetizers. I personally love dark chocolate and have two bites (1/2 square of bittersweet Bakers) with my lunch and dinner most days of the week. It does the trick and I can have chocolate in the house without overindulging. You can too.

This month, pick a food you’ve denied yourself that would be satisfying. Find a way to start off with just a bit of it in a controlled way, so you don’t scare yourself or experience overdoing it while you are still susceptible to the good/bad mentality and subsequent guilt.

Inspired to Keep Your Resolutions

How often have you made New Year’s resolutions that you struggle to keep because they were just too much work? I remember making my lists each year of all the things I should change about myself and the things I should start or stop doing. By the end of the first week in January, I was always failing to keep up with my expectations, and by the end of January, I had given up on my resolutions all together. How often have you had the same experience?

I now do resolutions differently. Instead of focusing on what I should do differently, I focus on picking a few things I would like to experience or do more of in the coming year, and I don’t set a specific date for getting started. I set an intention that I would like specific things to happen and then wait to be inspired to take action. For example, I decided five years ago that I wanted to try Pilates. A few months later, I was running errands in town when I ran into my neighbor, Adrienne, who taught Pilates. I didn’t know she was teaching Pilates, and I was excited to find out she was working with clients in their homes and didn’t need equipment to do it. This was perfect, and I was inspired to work with her. I loved it, and I’ve been doing Pilates ever since. It wasn’t a struggle; it wasn’t a chore. It was so easy and effortless to get started and stick with it.

A few years ago, my New Year’s intention was to add kick boxing to my fitness activities, and I wanted a certain type of instructor who could either work with me in my home or who had their own facility. Nearly eight months later I was introduced to Heidi, who was exactly the person I was looking for, and I trained with her for nearly two years. I loved working with her, and again it wasn’t a chore to me. It fit my lifestyle and my personality. It is possible that a whole year could have gone by without meeting her, and if that had happened, I would have re-evaluated if that was still a resolution I wanted that next January.

Very often, just the act of setting resolutions and feeling excited about a new year can be the inspiration you need to make a change in your life. When I started exercising eight years ago, it was the desire to take advantage of New Year’s that inspired me to make January 1st the date I began my commitment to fitness. There is something inspiring about a new school year or the beginning of the calendar year, and if you feel this way, it is the perfect time to take action.

The challenge is often narrowing the list of improvements down to just a couple of things, or just one thing, so you don’t lose your inspiration. A change to your routine or way of thinking isn’t easy to maintain at first, particularly if you’ve decided to make several changes at once. Very often, people who want to get healthy and fit attempt to add exercise and a change to their diet all at once. While some people do fine by combining these changes, many others find making several changes at once too overwhelming and difficult to keep up with. For them, it is better to pick one change at a time and to pick the one they are most inspired to do first. Then as they assimilate that change, they are encouraged by their success and have greater desire to add another change to their lifestyle.

There is nothing wrong with taking small steps and doing them in the order that feels most enticing to you. In fact, you have greater chance of success if you set small resolutions. You can always add to your resolutions at any time during the year. When you resolve to do something for yourself to improve how you feel or how you live, you are the one in control of your expectations. Give yourself permission to set more realistic and enjoyable expectations. A great way to do this is ask yourself on a scale of 0-10, how confident are you that you will achieve the resolution you’ve created. If your confidence is anything less than a 10, reduce the goals to the point you can say you are fully confident at a 10 on the confidence scale.

Resolutions and their start dates don’t have to be carved in stone. They can be fluid and adjustable. They can also be chosen to accommodate what you want to experience so they feel good, instead of being a “should” that is measured against a rigid expectation. This year, set yourself up for success instead of disappointment.

1 Simple Tip to Take Stress Out of the Holidays

Is your calendar full of to-dos, events, parties or travel plans? Any one of these added to your typical weekly schedule is enough to increase your stress level. Oddly enough, many people don’t perceive they are dealing with all that much stress. On a scale of 0 (no stress) to 10 (high stress), what is your level of stress?

You may think you know, but most of us regularly underestimate our stress levels. That is because we adapt to our conditions and gauge chronic stress as a relative measure of what becomes our norm. Chronic stress is an on going, continuous state of stress that comes from putting up with things, overworking, never feeling in control or caught up, worrying and seeing the glass as half empty, not making time for yourself, not taking care of yourself, not sleeping enough, not eating properly and not exercising. You may be dealing with a number of things listed here and taking it all in stride.

Despite how well you think you handle stress, your body may not be handling it quite as well. Symptoms of high stress are frequent illnesses, back problems, anxiety, ulcers, insomnia, headaches, irritable bowel, moodiness, fibromyalgia, over eating, abdominal weight gain or feelings of being overwhelmed and out of control – to name a few. Are you experiencing a combination of these symptoms?

Everyone responds to stress differently. It is not the stressful situation that determines your level of stress. It is the way you perceive it and how you decide to handle it. One of the determining factors is your beliefs. You are driven most by what you believe you must do and how you must do it.

Consider how you might handle the following holiday situation. You are a gift short for a family member and you are out of time to go shopping and get it mailed out. Do you… get angry with yourself, get upset about the situation, feel badly and embarrassed, worry, or feel you have to make up for it by doing something extravagant. Or do you… send it over night mail, order something on line and have it sent directly, choose a local gift that can be delivered the next day, or explain the gift will be a day late. Did you even realize you have options?

Feeling you have to get everything done by a certain date and done just right is a belief that sets the stage for chronic stress. If you don’t succeed in reaching your goals and end up feeling angry, upset or worried, you will further increase your level of stress. Instead you can choose to let go of doing it all and having everything perfect and take a moment to consider your options and what really matters.

What really does matter to you, your family and friends? Is it perfect presents, decorations and food? Or is it having time to visit, enjoying one another, sharing in the celebrations, laughing with loved ones and enjoying the holidays? I have struggled with this issue in the past, and I have finally learned to let go of the things that aren’t all that important. One of my favorite books that gives me needed perspective is Don’t Sweat the Small Stuff… and it is all small stuff by Richard Carlson. This makes a great stocking stuffer or gift in a pinch.

Breaking the Deprivation Cycle

You know you shouldn’t have that piece of cake, the Girl Scout cookies or the candy that is calling your name, but you just can’t help yourself. You just have to have some. The next thing you know, you’ve eaten more than you wanted and now you are feeling a bit full and guilty. Once again you just couldn’t seem to stay in control around food. Has this happened to you recently – like over the holidays?

Feeling out of control around food can happen to the best of us, and right now it is happening to a great many people who have tried so hard to stick to their New Year’s resolutions and are giving in to their forbidden foods. Succumbing to what isn’t on a diet is inevitable. The more you try to force yourself to resist something you want and believe you shouldn’t have, the more you rebel against that restriction. Have you ever noticed that when you are deprived of something, you want it all the more?

Rebelling is a valid emotional reaction to being deprived of your needs and wants. It isn’t just “what you resist, persists,” although that universal law certainly plays a role. It is the battle between your inner voices, where one part of you is determined to enforce the restrictions you believe are necessary, and another part of you rebels against that enforcement and doesn’t frankly care about your rules.

You can almost hear your inner child or rebel’s voice when you go for that cookie or candy saying, “I don’t care; I’m going to have it anyway. You can’t stop me”. That emotional part of you drowns out your parental enforcer voice that is strongly reminding you not to eat foods believed to be on the forbidden foods list. In fact, the louder and more controlling your enforcer gets, the more determined your “rebelling child” is to get what it wants. In the end, your rebelling child almost always gets the cake, cookies or candy, and usually in large quantities.

You may be thinking that the only way to control your behavior around food you shouldn’t have is to give your enforcer a bigger stick, but that only causes your rebelling child to act out even more and leads to bingeing. You’ve probably tried getting tougher on yourself to behave. Yet as hard as you may have tried, most likely your “good” behavior didn’t last and you succumbed and gave in. The more you beat yourself up for being “bad”, the more likely you continue that “bad” behavior.

The reason is emotional. If you harshly judge yourself and feel bad or guilty for eating what you shouldn’t, you will eat to push away the bad feelings, to prove yourself right that you are bad and to find a way of feeling good.

The way to be in control around food is to stop judging your behavior and foods. Instead of believing any food is bad, recognize that it is the quantity of a food that becomes problematic. If you love a certain type of cookie, give yourself permission to have it with a balanced meal and enjoy it. By giving yourself permission, you are taking care of your inner child’s needs and giving yourself satisfaction and pleasure. There is nothing wrong with that. In fact, by giving yourself permission to have any food you want whenever you want it, you will find you don’t really want all that much of it. You’ve removed the power of the food and the enforcer’s role of trying to control you.

It is when you are depriving yourself that you are emotionally compelled to make up for being deprived. This is true whether you think you should be deprived of ever having the food again, will surely be deprived because of an upcoming diet, have just been deprived having stopped a diet, or were deprived in your past. Many people are overeating foods they were once unable to have, even as far back as fifty years ago. An older man in one of my audiences wanted to know what he could do about overeating desserts every night. It turns out he grew up in the depression when sugar was rationed and he seldom got desserts. He is still compelled to make up for having been deprived of the desserts he wanted as a kid.

This week, pay attention to the foods you are trying to restrict and notice how this affects your behavior. Then try giving yourself permission to have that food in moderation and see if you really want all that much of it.

You Can Eat Normally: 3 Secrets of an Intuitive Eater

“I just want to eat normally and feel like a normal person around food,” Joyce said, choking back her emotions. I hate eating in secret, feeling like I am the only one who can’t stop eating, and obsessing about food. I have tried everything, and I hate what I have become.”

Three months later, after learning how to be an intuitive eater, she was thrilled to experience what it is like to eat normally and now sees that she can eat food without overindulging or losing control. Joyce learned the 3 secrets of intuitive eating.

Secret #1: Easy Portion Control
People who eat normally do not count calories to manage their portions. Instead they wait to get hungry to eat, and then they stop when they are satisfied without getting full. It is not something they have to think about; it is intuitive and something they just do. Infants do the same thing. We all have this ability, and it is amazingly simple to regain with a little awareness.

Joyce was shocked to learn she did not know what it felt like to get hungry or get full. She had never paid any attention to that. All she had ever focused on was what she should or shouldn’t have or how many calories she was avoiding or overeating. Yet within just a couple of weeks, she was finding it easy to recognize her hunger signal and eat when she got hungry. She was also amazed that she did really know when she had had enough and could stop before getting full. The best part was; she felt so much better and she no longer had to worry about portions. She was getting exactly the right amount of food to fuel her metabolism and her energy levels by trusting her hunger levels and intuition.

Secret #2: Controlling Cravings
Even if you are aware of getting full or grabbing food when you aren’t hungry, you may feel powerless to stop yourself. So why is that? What is really driving you to eat when you aren’t hungry? Do you know? Most people have absolutely no idea and assume it is because they have no willpower, are simply bad or just can’t help it. But that is not what is really going on. Something is driving you to eat, and you can figure it out with a few simple questions you can ask yourself out of curiosity rather than out of self-judgment.

Is something bothering me?
Do I feel like I need a reward?
Is this a food I know I shouldn’t have?
Am I eating this because I think I should or have to?

There could one or more of these subconscious drivers affecting the way you are eating, and once you spot them you can start to resolve them. Consider if there are other ways to resolve what is bothering you or another way to get rewarded. Determine if your beliefs about food or the need to eat for someone else at your expense really makes sense, and if not, change your internal rules. And notice if you are eating because you stopped paying attention or because what you are eating is something you automatically associate with something else you are doing. Once you are aware of these, you can be more conscious of your choices.

As Joyce began to ask herself these questions in an attempt to better understand herself, she discovered that she often felt deserving of a reward when she got home from work. Her favorite food reward was crackers and cheese before dinner. If she didn’t have an afternoon snack and was famished, she would eat these to the point of feeling sick, and then skip dinner. If she had a stressful day or deprived herself during the day, trying to be good, then she would keep on eating, usually bingeing for hours on cookies, ice cream, or anything she could find that would satisfy her need for sweets. Those nights she usually slept poorly and woke up feeling groggy and sick. Joyce could finally see what was going on and that bingeing didn’t satisfy her cravings; it just made her feel worse and unsatisfied.

The common reaction is to try to be better and avoid having bad foods in the house, but that doesn’t work for long. You have to address your needs, including your need to get rewarded, to be fully satisfied by the food you eat throughout the day, and to validate and address your emotional stress. Joyce discovered that giving herself permission to have a small treat at least once a day, getting in an afternoon snack and finding other ways to reward herself made all the difference. Almost overnight, she stopped craving sweets and bingeing. It was practically effortless.

Secret #3: Healthy Choices Naturally
When you listen to your body and what feels best, while identifying and resolving food triggers, an amazing thing happens. You start to want healthier foods, and it happens naturally. This was a huge surprise to Joyce. Within a few weeks of starting her coaching sessions, she found herself craving broccoli. The next week she wanted to try roasting some vegetables, and then she began asking for extra vegetables when she went out to eat. She couldn’t believe she was the same person. She told me she felt like her body had been taken over by a vegan and she was excited to start cooking healthier recipes.

I have seen this happen repeatedly. When you are aware of how you feel and resolve your subconscious eating issues, you naturally gravitate to healthier foods intuitively. You don’t have to force it; it comes easily by choice. You can eat normally like other people when you follow these 3 simple steps.

5 Steps to Getting & Staying Motivated

When people call me, one of the things they say they struggle with the most is staying motivated. They liked how good it felt to eat better, exercise and get enough rest and water, but they couldn’t get themselves to stick with these healthier behaviors. Jennifer was one of them. She couldn’t understand why she would quit her walks and Zumba classes, since she enjoyed them when she went. And she actually liked vegetables and whole foods more than junk food, yet she never stuck with them. It drove her crazy, and she wondered what was wrong with her that she would keep going back to choices that left her feeling lousy.

I asked her what got her to pick up the phone to call me, and she said, “I have just been told I have pre-diabetes, and I have got to change my lifestyle to avoid getting the disease.” She had found her motivation to take action, yet as I explained to her, this motivating catalyst was based on something she didn’t want, and it probably wouldn’t be enough to stick with healthier changes long term. Here’s why.

There are five steps to getting and staying motivated.

1) The Catalyst Motivator It starts with being motivated by what it is you don’t want to have happen, feel ashamed about or don’t like about yourself. These are catalysts that propel you into action, and the most common ones are a diagnosis or clear risk for chronic illness, seeing a photo and realizing how big or out of shape you are, being shamed by what someone has said or what a doctor has written, or not being able to do things anymore. For some people, it takes repeated experiences like this before one specific event becomes the wake up call and catalyst to do something about it. And even then, if you don’t act on it fast enough, you can lose the motivation very easily.

2) The Endurance Motivator Once you are determined to make a change, you need something positive to look forward to and fight for when sticking with your new changes feel like too much effort to bother. Change is not easy, and you need to know why it really matters to you to overcome your inner chatter that tries to derail you.

So why do you really care if you are overweight, can’t do all the things you used to do or are at risk for disease? What is your vision of what your life can be (or can still be) if you have your health and fitness? How do you see yourself at your best, and why is that worth sticking with new changes no matter how hard that will feel? What are you trying to achieve or be physically capable of doing that matters to you? Maybe you want to participate in a fundraiser walkathon or be able to get around when you travel abroad. Once you know this, have ways to remind yourself everyday, and keep your eye on the prize.

3) The Success Motivator Within a few days or weeks of starting your new routine, it becomes harder to reach all the goals you set for yourself or to feel confident you can really succeed at keeping up with your expectations. This is much tougher if you set high expectations, embarked on too many changes at once or picked too extreme a change to sustain each week. As you struggle to stay on track, find yourself not fully following the program or missing a day here or there, it is easy to see yourself as bad, a failure or incapable of success. Any of these thoughts will de-motivate you, and it won’t be long before you give up.

Whereas, if you set very small goals, make only one or a couple of changes at a time, and start off with baby steps, you have a greater chance of success. When you have a success, no matter how small, you become motivated to see how much more you can do. And when you focus on what successes you do have each week, rather than on the failures, you will feel more confident in your ability to succeed and even more motivated to continue.

4) The Accountability Motivator It really helps, particularly in the first six to twelve months of starting to exercise or eat better, to have someone who you are accountable to and who champions you. This could be a buddy who joins you, or a friend who is doing something similar and you acknowledge each other successes and brainstorm what might work better when you were challenged. It could be a class instructor, a lifestyle coach, personal trainer, classmates, team or anyone else who is involved in your new changes.

5) The Day-to-Day Motivators
From day to day, most people have to figure out additional ways to stay motivated, and there are lots of tools or techniques to make this motivating. You may be motivated by reaching certain numbers, and if so, pedometers, accelerometers (calories burned) or distance tracking work really well. You can have daily or weekly goals for this. Tracking calories and your weight on the scale can also work for some people, but for the majority, tracking these kinds of numbers often backfires, and I don’t recommend them. Instead I encourage clients who like numbers to track their hunger levels and how they feel on a scale of 0-10.

Other types of motivators are having a weekly fitness log where you record what you did, or having a calendar where you check off your goals. These work great for list people. Some people like to put gold stars on their calendars when they completed their goals. Others like to reward themselves with small celebratory non-food gifts periodically, such as a massage, special bath, manicure, inexpensive accessory or something else meaningful. And many people find all they need is a fixed-date goal when they need to be physically fit and healthy enough to participate in an event.

The key to motivation is to find ways to celebrate your successes, build your confidence, focus on what you want to be able to do, and how good you feel. You may find that your day-to-day and accountability motivators work for only so long, and that you need a new type of motivator. If that happens, consider it an opportunity to experiment with different types of motivators.

You CAN stay motivated. By addressing all five types of motivators as specific steps, you have much greater success of sticking with your new healthier behaviors and loving how you feel.

Just How Stressed Are You – Do You Know?

If you are like most people, you don’t think you are dealing with all that much stress, but think again. Nearly all of us are under a tremendous amount of stress, but we take it in stride because we are so used to the daily pressures, rapid pace, and packed schedules that make up our lives.

How you mentally and emotionally respond to stress directly affects your actual level of stress. Those that let things roll off their backs, don’t try to be all things to all people, and know that you win some and you lose some have less stress than those that aim for perfection, take things personally or have to win at all costs. Consider how you perceive and then respond to stressful events in your life, such as when your day isn’t going the way you planned it, things aren’t going your way, or you are running late for an appointment.

What takes the greatest toll on our health, attitudes and emotions is chronic stress – as opposed to acute stress that only occurs in emergency situations. The day in and day out chronic stress that eats away at us leads to chronic pain, emotional eating, fatigue, insomnia, ulcers, weight gain and a host of other physical symptoms. Worse, it leads to feeling helpless, overwhelmed, agitated, out of control and moody. You just aren’t the person you want to be, which potentially leads to depression, anger and overreaction.

Stress is a red flag that you aren’t taking care of yourself. So the important thing is to recognize the extent to which you are under stress. On a scale of 0-10, with 0 being no stress, the average person will say they are at a 3, but in fact many of them are really at a 6, 7 or 8. Chronic stress isn’t just caused by the obvious medical conditions, loss of a loved one, change of job, or financial worries. It is also caused by unhealthy lifestyle choices and psychological factors, such as repressed feelings, conflicting priorities, and the way we choose to interpret our situations. Where do you think you really are on the scale? Are you taking good enough care of yourself?

You can start by evaluating your daily routine and lifestyle choices that can create or minimize your stress levels. In the morning are you racing out the door, skipping breakfast, getting caught up in emails, or dealing with anxiety about your upcoming day? Or do you wake up refreshed with enough time to enjoy a balanced breakfast and take some time to relax, exercise and prepare for the day? The way you start your day will impact your level of stress.

During the day, consider if you are taking on too much, getting enough time to eat, easily irritated or feeling out of control. These factors will also add to stress. Is there a way to get grounded, be more relaxed about delays or changes in your schedule, say no to things you really can’t take on or aren’t your responsibility, and make sure your needs are getting met?

In the evening, are you overeating or bingeing, frustrated or upset with what happened during the day, having a few drinks and going to bed late? These, too, add to your stress level. Is there a way to make some time for exercise, visiting with friends, enjoying time with your family, eating a balanced meal and taking some time for yourself?

If you don’t see anyway to make changes in your daily routine that will minimize your stress, then start with a few simple things that will help your body cope with stress better. Stress depletes our bodies of key vitamins, so add a multivitamin each day. Eat breakfast and try to eat whenever you get hungry, so the lack of food isn’t a cause of stress. Choose to relax and take time for yourself if you are delayed in traffic, in a long line or at an appointment. You can daydream, enjoy the scenery, read, listen to music or meditate when you find yourself waiting and feeling irritated. You have choices, even when it doesn’t seem that way.

This month look at what is causing you stress and consider ways to reduce it. Then notice how good that feels.

6 Signs You Are Heading For an Eating Disorder

Do you binge, but don’t purge? Do you overeat at night on a regular basis? Do you eat when you are stressed or to cope? Do you eat in secret? Do you feel like a sugar or carbs addict? Do you eat lots of junk food?

Are you good during the day, but bad with food at night? Do you overeat forbidden foods before or after a diet? Have you been on multiple diets, yet still can’t seem to make healthy food choices or stay in control around certain foods? Or do you have restrictive eating and cheat days?

If you said yes to any of these, you have an eating problem. That does not mean you have an eating disorder, but you may be heading for one if you don’t change the way you eat and your relationship with food. Those with eating disorders are diagnosed with bulimia, anorexia or binge eating disorder, which are severe enough to put one’s health in danger.

Julia never worried about having an eating problem. She’d done about ten diets by the time she was 30, and she knew she could always diet to get into her favorite little dress when she needed to. But as her work got more stressful and her boyfriend began needling her about losing weight, she started skipping meals during the day and bingeing at night, often alone. She couldn’t seem to control what it said on the scale, and this scared her. She didn’t want to lose her boyfriend, so she starting purging after dinner and weighing herself constantly to ensure she was losing enough weight. Soon her routine became the norm, until she landed in the hospital weighing under a hundred pounds. She was stunned to realize she had taken things so far. She never intended to become bulimic.

It is likely that more than half of all adults in the US have an eating problem, but it goes undetected and unreported. No one talks about overeating, night eating, stress eating, emotional eating, sweets or junk food eating as a serious problem, but those who have these food patterns know it isn’t healthy and often carry feelings of shame about the way they eat. Many are also at risk, like Julia, of shifting into eating disorder behaviors.

Sadly, dieting contributes to the problem, yet dieting is the primary solution people are given to resolve eating issues by well-meaning physicians, nurses, coaches and nutritionists. In research conducted nearly twenty years ago, it was determined that 35% of those who dieted became pathological dieters, and a fourth of these people would progress into eating disorders. Very likely those percentages are much higher today, which explains why specialized eating disorder treatment centers are seeing such an increase in patients.

So what are the signs you may be heading for an eating disorder?

1) You are continually obsessed with counting calories, your weight, or what type of food you are (or are not) eating.

2) You get on the scale multiple times a day to check your weight.

3) You believe you are never perfect or thin enough, and you must control yourself with more restrictions and diligence to reach that state of perfection.

4) You exercise excessively to compensate for eating or to punish yourself for eating too much.

5) You hate your body, no matter how thin you get.

6) You are ashamed of the way you eat and often eat in hiding.

You don’t have to progress into an eating disorder to get help. More dieticians, coaches like myself, and a growing number of psychologists are now skilled in treating eating problems, particularly emotional eating, binge eating and body image issues. It is far easier to resolve these issues before they become life-threatening, but you have to be willing to reach out for our help.

The good news is, eating problems are fairly easy to resolve. So don’t wait to get help if you think you have a problem, no matter how small you think it might be. You can eat normally, and you can be free of the shame you carry about your body and yourself. I know, because I used to carry that shame and struggled with eating issues for most of my life. I wish I had gotten help sooner. So does Julia.


Alice Greene
Healthy Lifestyle Success Coach

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How to Be a Success Story
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“After reading this book, I met with Alice. That one session made all the difference in putting what I read into practice. It was just what I needed. I only wish I had done it sooner!” – Jean Marvin, Maine

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