Ten Tips to Manage Stress

The Reality…
Stress hits us from many different directions in today’s world.  And some of our sources of stress are delivered to us non-stop via the Internet.  According to a recent study, American adults spend more than 11 hours per day watching, reading, listening to or simply interacting with media.  It’s no wonder we are more stressed than ever before.  
Aside from what’s going on “out there” that we read about online and otherwise, we have our own personal stressors.  Work-related stress is a major source of personal stress.  A recent Forbes article reported the following survey results for workplace trends in 2019:
  • 76% of respondents said workplace stress “had a negative impact on their personal relationships”
  • 66% have lost sleep due to work-related stress
  • 16% have quit jobs because stress became too overwhelming.
Add additional personal stressors such as relationship conflict and money challenges to the mix, and it’s no wonder so many people are suffering.  According to the Global Organization for Stress, 75% of adults reported experiencing moderate to high levels of stress in month prior to the survey and nearly half reported that their stress has increased in the past year.
Sadly, we don’t even need to see the statistics, watch the news or go online to know stress is on the rise.  We feel it in our own bodies.  In fact, stress may be one of the primary reasons we find ourselves living in an overweight body, and maybe even trying to medicate against health challenges such as high blood pressure. 
The Challenge…
If you allow stress to go unchecked, your mind and body may experience some undesirable side effects, such as anxiety, depression, insomnia, premature aging, mood disorders, high blood pressure and a weakened immune system.  Stress can also lend itself to poor dietary choices, which contribute to unhealthy weight gain and obesity.
How do you cope with your stress?  Do you do anything proactive to manage it?  Or do you give it free reign to lessen the quality of your life and your health?  Does stress impact your relationships?  Does stress keep you up at night?  Have you wanted to your quit your job because you found it too stressful?  Can you look in the mirror and see it on your face?
The Solution…
The truth is that if you don’t manage stress, it will manage you.  And it will seriously impact the quality of your life, your health, and your efforts at weight loss.  Below are ten tips to reduce your level of stress.  Each one will be explored in more detail in upcoming blogs because I consider stress management to be key to maintaining a healthy body, and a happy life.  I recommend you incorporate some sort of stress relief into each day to counter balance the inevitability of stressful situations that will present themselves in your life.  A mindful daily practice of stress management will help avoid the accumulation of stress in your mind and body, which can lead you to chronic stress and put you at risk for significant health problems.  Try some of these and see which ones work for you.
  1. Meditation
  2. Yoga
  3. Exercise 
  4. Spend time in nature
  5. Plan your week in advance
  6. Work on improving your organization skills
  7.  Learn to say NO to too many commitments
  8. Optimize your sleeping environment for a good night’s sleep
  9. Examine how you spend your time and incorporate more life balance
  10. Examine, and work on, your thoughts about your life circumstance and stressors
The Invitation….
To get started on a deeper dive into stress management and permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??  


How to Use Meditation Mantras to Achieve Your Weight Loss Goals

The Reality… 

Have you ever heard that the thoughts you think directly impact the results you get in life?  There are dozens of quotes circulating that point to that truth.  I love reading them because not only do they highlight and confirm a universal truth, but they also show how long historically thoughts about thought have been thought!  Here are a few of my favorites:

·                  “A man is but the product of his thoughts what he thinks, he becomes” – Mahatma Gandhi
·                “As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind. To make a deep physical path, we walk again and again. To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives” – Henry David Thoreau
·             “Man, alone, has the power to transform his thoughts into physical reality; man, alone, can dream and make his dreams come true” – Napoleon Hill
·                “Anything you can imagine you can make real” – Jules Verne
·                “Our life is what our thoughts make it” – Marcus Aurelius
·                “As someone thinks within himself, so he is” – Proverbs 23:7
So, assuming the truth of the matter, that your thoughts make your life what it will be, if you are a person who thinks good things are going to happen, then good things are more likely to show up.  If you are a person who always sees the negative in everything, you probably have some more negative stuff coming your way. 
The Challenge…
What if you are a person who truly wants a great life, filled with great successes, experiences and people, but you are plagued by a history of negativity and negative thought?  What if you are an overweight person who truly believes there is no possibility for living in a healthy body?  You know the answer, right?  As long as those are your thoughts, you likely won’t have very much success overcoming your weight loss challenges.  The good news is that it’s possible to recondition your brain to think great thoughts, and one option for reconditioning your brain is with the use of meditation and meditation mantras.
The Solution… 
Meditation is an excellent tool to help shift your mindset on any issue, including health and weight loss.  As you focus during meditation, the brain is much more susceptible to new and improved thoughts such as solutions, positivity, and goal achievement.  With the help of meditation, people can learn to better control their thought processes and improve their concentration. 
The development of meditation mantras, which can also be read during the course of your normal day, can aid in the process of shifting your mindset through meditation.  For example, repeating the mantra “I am a person committed to regular exercise and a healthy lifestyle” or “I only desire healthy and nutritious foods” or “I love every cell of my body” may sound completely untrue the first time you whisper it to yourself, but in time and with focus and concentration through meditation, your brain will come to believe it, your paradigm will shift, and you will have come a long from a previous mindset such as “I will never be able to lose this weight!”  Meditating on empowering thoughts for just 15 minutes a day can result in a tremendous shift. 
Why not give positive thinking a try and figure out for yourself if history’s greatest thinkers were on to something when they said the results we get in life start with our thoughts?  I challenge you to develop 10 meditation mantras that are positively stated and meaningful to your goals and spend no less than 15 minutes each day repeating those mantras in a meditative state.
The Invitation…. 
To get started on a deeper dive into permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??  


The Powerful Truth About Stress and Thought

The Reality…
In a recent blog I offered ten tips to reduce stress, stress and stress management being one of the three components of the Optimal Health Triad I advocate.  (If you missed it, click here to read Ten Tips to Manage Stress.)  One of the tips offered to reduce stress was to examine and clean up your thoughts about your life circumstance and stressors.
The Challenge…
To reiterate, if you fail to manage your stress, your mind and body may experience some undesirable side effects, such as anxiety, depression, insomnia, premature aging, mood disorders, high blood pressure and a weakened immune system.  Stress is also linked to poor dietary choices and hormonal imbalance that keep you overweight.  It can be very challenging to manage your thoughts about your life circumstances and the things that cause you stress, but managing those thoughts is the key to managing the stress and reducing its impact on the body.
The Solution…
So, how do you clean up your thoughts?  Thoughts seem to happen automatically, so it may feel impossible to change them, but it is possible.  And changing your thoughts is key to everything from managing your stress to getting the results you want in any area of your life. 
I learned a neat trick called modeling when I did my coaching certification with the Life Coach School.  The idea behind modeling is that all of us operate under “unintentional models” which reflect what we are “unintentionally” doing in our lives that are leading us to the undesirable results are currently getting.  The acronym for the model is CTFAR, and the acronym translates as follows: C = Circumstances, T= Thoughts, F = Feelings, A= Actions, and R = Results.  Under the model, any circumstances you encounter in life are simply neutral facts that are neither good nor bad, at least until we think a thought about those neutral facts.  Our thoughts about life circumstances cause us to feel a certain way, and the feelings we feel lead us to take a certain action.  Ultimately, the actions we take give us our results.  For example, if something we consider stressful occurs during our day triggers our conditioned thought that “when I am stressed, I eat everything in sight”, you may feel, for example, weak or disappointed in yourself.  And when you feel weak or disappointed in yourself, you may take the action of making yourself feel better by indulging in food.  The result you will get when you try to make yourself feel better with food is that you gain weight, or at the very least, you don’t lose weight.  
Above was an example of an “unintentional model”, and we want to replace the unintentional models we are currently operating under with “intentional models” that will lead us to our “intended” & desired results.  Using the above example of stress, if something we would ordinarily consider stressful occurs during our day, we can be conscious about it and decide in advance to think a more productive thought about it, such as “stress creates an opportunity for me to treat myself with extra care.”  Instead of generating a feeling of weakness or disappointment, your new thought may make you feel nurtured or strong, and those feelings can lead you to renewed dedication to your weight loss goals, which will ultimately result in losing weight versus gaining weight. 
If you are not achieving the results you desire, you must examine the results you are getting and track them back up to the thoughts you are thinking that are leading you to the undesirable result.  It always starts with a thought!  If stress and stress eating are interfering with your weight loss, try cleaning up your thoughts about your stress and life circumstances, which are actually neutral versus good or bad.
Thanks Brooke Castillo and the Life Coach School for developing such a powerful tool for change!
The Invitation….
I would love your feedback on this blog or any questions as a comment below!     

To get started on a deeper dive into permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??  


Five Things You Should Know About Happiness and Weight Loss

The Reality…

The truth is being dissatisfied with the way you look or feel can be a very unhappy-making experience.  But which comes first, the unhappiness or the extra weight?  I would argue that happier people make better choices for themselves, which may keep them from becoming overweight in the first place, and at the very least will make taking action to lose weight that much easier than it would be for a person plagued with unhappy thoughts.
The Challenge…

If you consider weight loss a prerequisite to your happiness, you may want to consider plan reorganization.  You may find it a challenge to love yourself as an overweight person (that’s right, and exactly as you are right this moment), but the fact is self-love, happiness, respect for, and commitment to, oneself will ideally proceed, or be undertaken in conjunction with, weight loss. 

Happiness is truly an inside job. It is never based upon what is going on “out there”, meaning what others think, say or do, or negative world events.  Happiness is a choice we make internally, for ourselves.  And so is unhappiness.  As human beings, we have the power to decide whether we will chose thoughts that lead us to positive or negative feelings.  It stands to reason that the decisions we make when we are experiencing negative feelings will lead us to very different results in life than the decisions we make when we are experiencing positive feelings and emotions.  Negative thoughts and feelings can cause us to seek solace in food, or not value, in the moment, the long term goals and values we have set for ourselves.  Conversely, positive thoughts and emotions can be very empowering, and lead us down a very different path.  The path we go down, meaning the actions we take as a result of our thoughts and feelings, will leads us to a particular result.  Not coincidentally, positive thoughts (routinely thought by happy people) will get you positive results (in weight loss, and everything else in life).  And negative thoughts (routinely thought by unhappy people) will get you negative results (in weight loss, and everything else in life).

So it comes in very handy that you literally get to choose whether to be happy or unhappy.  It seems like a no-brainer to me, but if you’re not quite sure yet which would be the better choice, review five things you need to know about happiness that will result in actions that will impact your weight loss.  If you never lost a pound, wouldn’t this be a better way to live anyhow!?

The Solution…

Below are five things you need to know about how happiness and weight loss go hand-in-hand:

  1. Happy People Make Healthier Choices
  2. Happy People Produce Lower Levels of the Stress Hormone Cortisol
  3. Happy People Enjoy Living in the Moment
  4. Happy People Have a Higher Level of Respect for Themselves
  5. Happy People Honor Commitments to Themselves
The Invitation….

Please leave me feedback on this blog or any questions as a comment below! 
To get started on a deeper dive into permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??