5 Things Emotionally Stable People Don’t Do

So I was reading away and came across this gem in my inbox. These 5 behaviors are keys to living a life worth living and chock full of healthy coping when things don’t go your way. I couldn’t help but reach out to see if I could re-post them here for you. Read and Practice Away!

http://www.marcandangel.com

Marc and Angel are the authors of 1000 Little Things Happy Successful
People Do Differently. Here’s their amazing list of 5 Things Emotionally
Stable People…. If you enjoy this, be sure to visit their website for
more inspirational advice and tips for life.


 

From Marc and Angel Hack Life:

Recently I received an email (creatively) titled €œEmotionally Stable
People Don’t Do This from a reader named Karl. In it he describes
a rather chaotic emotional roller coaster that he’€™s been on for the
past few years, personally and professionally. And then he wrapped up
his email with this:

€œTruly, I love your book and blog. Both have helped me get through
some seriously tough times. But even though I’ve made progress, I
often struggle with my emotions. I persistently let every little
problem get the best of me. So I was wondering, what do emotionally
stable people NOT do? I’€™m asking because, even though I’€™ve made
progress, I know I’€™m still holding on to old habits that are holding
me back. I need some reminders of what NOT to do!

There are a million ways to answer Karl’s question (especially as it
relates to his unique life situation), but since emotional stability is
something all of us struggle with at times, I figured I’d take a stab
at answering his question in a general sense, for all of us. Here’€™s
what emotionally stable people don’t do:

1. They don‘€™t take other people’€™s behavior personally.
It’s easy to feel unloved and unwanted when people aren’€™t able to
communicate and connect with you in the way you expect. And it’s so
hard not to internalize that disconnection as a reflection on your
worth. But the truth is, the way other people behave and function is
not about you.

Most people are so caught up in their own problems, responsibilities
and struggles, that the thought of asking you how you are doing
doesn’t even cross their mind. They aren’t being mean or uncaring they are just busy and a bit self-centered at times. And that’€™s
OK. It’s not evidence of some fundamental flaw on your part. It
doesn’t make you unlovable or unworthy. It just means that some
people aren’€™t very good at looking beyond their own egocentric
bubble. But the fact that you are,€“ that despite the darkness you
feel, you have the ability to share your love and light with others€“
is an incredible strength. (from the œRelationships chapter of
our book)

2. They don’t just react they respond mindfully.
A reaction is a hot, thoughtless, in-the-moment burst of emotion
that’€™s usually driven by our ego (we €™are more likely to react when
we a€™re disconnected from our rational mind). It might last just a
split second before our intuition kicks in and offers some perspective,
or it might take over to the point that we act on it. When we feel
angry or flustered after dealing with a situation or person, that’s a
sign we’€™ve reacted rather than responded mindfully. Responding
mindfully will leave you feeling like you handled things with integrity
and poise.

3. They don’t get stuck thinking the world is ending.
Sometimes the darkest times can bring you to the brightest places, your
most painful struggles can grant you the greatest growth, and the most
heartbreaking losses of relationships can make room for the most
wonderful people. What seems like a curse at the moment can actually be
a blessing in disguise, and what seems like the end of the road is
actually just the realization that you are meant to travel a different
path.

No matter how difficult things seem, there’s always hope. And no
matter how powerless you feel or how horrible things seem, you can’€™t
give up. You have to keep going. Even when it’s scary, even when all
your strength seems gone, you have to keep picking yourself back up and
moving forward, because whatever you are battling in the moment, it
will pass, and you will make it through. You’€™ve made it this far, and
you’ve felt this way before. Think about it. Remember that time
awhile back when you thought the world was ending? It didn’€™t. And it
isn’€™t ending this time either. (from the Adversity chapter of
our book)

4. They don’t tie their present emotions to past negativity.
When we’€™re in the here and now,€™ it’€™s much easier to cope with
emotions and see them as just that: emotions. If we get caught up
obsessing over the past, emotions and situations can take on new (and
untrue) meanings as they become attached to stories. For example,
imagine you just got turned down for a new job. Naturally you a€™re
disappointed. But if you a€™re not present with that emotion, and
instead try to act like a tough girl or guy by burying it, the mind
delves back into your past for all the other times you’ve felt that
way. Now you feel like a failure and you start to carry a feeling of
unworthiness into every future job interview.

When we stay present, we’€™re empowered to start fresh every moment and
we can see every situation with a sharpened perspective, which allows
us to grow beyond the negative emotions (and outcomes) standing in our
way.

5. They don’t spew hate at themselves.
When you catch yourself drowning in self-hate, you must remind yourself
that you were not born feeling this way. That at some point in the past
some person or experience sent you the message that something is wrong
with you, and you internalized this lie and accepted it as your truth.
But that lie isn’€™t yours to carry, and those judgments aren’t about
you. And in the same way that you learned to think negatively of
yourself, you can learn to think new, positive and self-loving
thoughts.

You can learn to challenge those false beliefs, strip away their power,
and reclaim your self-respect. It won’€™t be easy, and it won’€™t
transpire overnight. But it is possible. And it begins when you decide
that there has to be a better way to live, and that you deserve to
discover it. (from the €œSelf-Love€ chapter of our book).


 

Pretty cool stuff, huh?! I really liked the simple steps. Now that you know what not to do … go practice the new steps until they become second nature, until they become you!

http://www.marcandangel.com

Marc and Angel are the authors of 1000 Little Things Happy Successful
People Do Differently. Here’s their amazing list of 5 Things Emotionally
Stable People…. If you enjoy this, be sure to visit their website for
more inspirational advice and tips for life.

Can You Accept Yourself?

Can you truly accept yourself? Fully accept yourself? Just as you, today, in this moment, whatever it brings? So many of us answer a big fat Loud NO. We have all sorts of reasons we aren’t good enough and plenty of ways we could be acceptable … If we’d just ____________ (Get it together). Today lets focus on what we are doing well. 

In what area of your life are you proud of yourself? Really proud of yourself, not in service of your children, parents, employer, or anyone else. Where are you really proud of you, your actions, behaviors, commitment, follow though, etc.
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Why do you love this part of you? What’s so good about it?
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How does it make you great?
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What is a small change you can make right now, today to be a little better at this? Keep in mind sustainable change in lifestyle habits happens in small (think 10%) increments. Must be realistic within your time frame, make it specific, and measurable. This is the SMART goal principle developed by George Doran (1981). You are better off stating “I’ll eat 2 more servings of vegetables today. One at breakfast and one at dinner” rather than “I will eat more healthy today”.
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Next what are you going to do to make this change happen? Here we are looking for a change in behavior. What will you do differently?
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How was that exercise? Easy? Difficult? Were you able to find something you love about yourself? If not, I wonder why not. I may not know you and yet, I do know if you found nothing to be proud of it’s bullshit and old learning. I have seen the under belly of human experience and still find treasures there. It doesn’t have to a huge thing. We are looking for the big AND the small things. For example I was really proud of the way I used a new skill of asking questions this morning while I was talking to my husband. This mattered to me because it helped me be more effective in my communication and if I can use this skill in one more conversation today (2) and add 10% more tomorrow (2.2 conversations) soon I will be having effective communication in more than half my conversations, and then most of them before you know it. With each interaction I will feel a little more mastery (the key to building self-esteem) and pride. As I build those I begin to approve of myself more and more, leading to more and more positive change in my life. So I’ll ask you again …
What’s one thing about you, you can be proud of?
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Follow the above prompts now that you’ve found your thing. If you are still stuck … Maybe that one thing to be proud of is that you don’t give up on this exercise. ?
Know that getting stuck isn’t the problem. We all get stuck. It’s staying stuck that is. The way out of the muck is to shift your thinking. It isn’t easy if you’ve been caught In a negative rut, to turn toward the positive, drop your judgment of yourself and others, and stop listening to the negative vibes of others. Commit to yourself and work on remaining in a positive frame of thought for 10% more of your day today.
If some of these words are too strong for you right now change them to make sense for you. I challenge you to consider why not use these words?
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Does whatever holds you back from using them need to be released?
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Is it an old belief or message you can drop?
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What would happen if you did embrace words like love, great, good enough for yourself as descriptors?
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What to do with my emotions????!!!!!

What the fuck are my emotions good for anyway?!?! If this statement resonated with you, read on … If it doesn’t read on, too.

In my line of work I meet so many people who were never taught the answer to this question. They were brought up thinking that emotions were something to be tamed, controlled, eradicated.
The idea that emotions are not intelligence is lie. Emotions are a form of intelligence. They are your first intelligence system. The one that informs the meaning making system (i.e. Thought). You can tap this larger intelligence by embracing your emotions and learning how to effectively use and express them.

The ability to effectively use and express emotions is known as self-regulation. Self-regulation is important. It helps us get through our daily routine, create intimate relationships, parent effectively, and manifest the life we want, rather than the one we were handed.

The point is not to get rid of your emotions, but to use them to your advantage. If you are asking how the heck do I do that, read on.
First you must get good at tagging your own emotional experiences. My sadness and joy will look different than yours. Know what yours feel like by following the physical sensations it brings … slow down here take time studying your own experience … many emotions have similar sensations. For example anxiety/fear have a similar somatic (body) presentation as excitement. The way to know the difference is to pay attention to what triggers it, the situation, and circumstances taking place. These become big clues to what you are really feeling (note: don’t get caught by what others tell you you are feeling. Only you will know). Begin this practice by spending time each day noticing what you are feeling, thinking, and sensing. As you take this moment internally, notice what is going on around you externally. Aim for practicing 3-5 times per day. The point of the practice is to notice, not to change anything.
Now that you have a better understanding of what you are feeling emotionally, begin to pay attention to what triggered this emotion for you. This circumstance or internal state gives you clues as to how to deal with the emotion. Did you lose something you cared about? This may mean sadness and grieving is needed. Allow yourself to feel sad for the thing you lost. Did someone cross one of your boundaries or did something unjust happen to you? This might mean you are angry and need to set a boundary, say no to something or someone, or take an action to make an injustice right. Is the physical sensation one of openness, warmth, or buoyancy? Maybe you are feeling happy, joyful, or content. Look around, notice what triggers it, and soak it up.
Paying attention to the physical sensations using mindfulness (focusing only on the sensations for a moment) allows you to neurologically wire in new neurons for experiences. In any given moment there are thousands of choices, allowing yourself a deeper understanding of the experiences you want, makes it more likely you will choose the options that support these desires – what you want rather than what you don’t.
If you spend a lot of time noticing your sadness, despair, anger, guilt, shame, etc you are telling your mind to go find more of these. This is where your attention is, therefore what you find more of. I know this isn’t easy. Everyday I work with folks who suffer from depression, anxiety, psychological trauma, physical issues that impact mental health and I know changing thoughts and behaviors is not easy. However in the witnessing of human experience I know things follow attention. When one of my clients begins placing attention on what they want rather than what they don’t, they get better. Remember sustainable change happens in small increments. Begin by placing your attention on one more positive item today then add another tomorrow.
The other thing I know is placing this positive attention on things is not meant to sugarcoat all the shit that happens in life. It doesn’t fix problems, rather it gives you more strength to deal with them as they arise. When you are dealing with things as they arise they don’t pile up and become festering wounds that get infected and impact all areas of your life.
Last thing on emotions for today. They are ALL valid and welcome. All of them. Even the uncomfortable ones. My hate informs me as much as my happy. My guilt helps me grow and my shame tells me where I need to step up, listen to myself, and how to connect to my community, should I want to. My anger sets strong boundaries so I get a stronger sense of self and more depth to the relationships I want to deepen. Can my emotions become toxic? Absolutely.
That’s why it’s so important to deal with them as they arise instead of pushing them away. If I don’t honor my anger and set a boundary my self esteem suffers, soon my shame builds, and then I might get stuck believing it will never get better … aka despair. Getting stuck in despair can lead to depression and now I’m stuck in ruminating thoughts about how horrible I am so I don’t get out of bed and my daily activities and relationships suffer. The spiral can be a slippery slope and hard to get out of.
The good news is, the same why I can go down … I can also go up. I spend a moment deepening my knowing of my joy, and because I know it better I have it more often. As a result I find more opportunities to build it, and I find myself in situations with people I enjoy who support me. My self esteem builds because I am doing things I feel confident in and the people around me are accurately reflecting me. This helps build my personal sense of self authentically and congruently (with how I too see myself). Now I’ve got a stronger sense of self, take on new challenges, and begin to engage in life more fully and more inspired.

The New SuperiorWorkout.com Focus

I’ve taken some time off from blogging to complete my PhD. Here’s my new vision for SW.com …

It is time. Time to put some effort and thought back into reaching out. I have missed my regular forays into the experience of touching lives through writing. There is something pretty amazing about writing a piece from personal thoughts, experiences, and then put it out there. There is no guarantee that others will read, listen, like, care, yet when they are touched by a piece of what I have written it is a gift. When I hear stories of how folks reconsidered a long held belief, changed a behavior, or tried something new, and maybe even scary, with success or failure, it is a gift. It brings ‘this being human’ back to our interconnectedness.

And isn’t that what we all crave? The acceptance and belonging that come from being connected with others. Some of us require (or want) more or less humans in our lives. Some of us require very little human interaction and really prefer the animal kind of acceptance that comes from caring for a pet or animal in need. Others want an entourage. Both are fine and good. By embracing ourselves as we are and accepting the differences we have, we learn to live in less fear and more openness. There is no need to judge ourselves when we can accept that we are ok just as we are, because the person next to us is ok, just as they are. Thus, no need to judge them either.  Ahhh, the sweet sound of acceptance, so much more open and easy. This is the place to live from.
As I have transitioned my career from the fitness center (working with the body in physical health) to somatic based psychotherapy (working with the body in mental health) it has become time to broaden my audience once again. It has been awhile since I reached out regularly in the blogosphere or newspaper columns. As I make the transition back into writing I am creating a new focus at SuperiorWorkout.com. This focus brings together why I think your workout must be more than just exercises, more than just movements, and more than just thinking about and planning your new healthy lifestyle behaviors. This new focus brings the balance back into our lives. Borrowing from the concept of SuperiorBalance, Inc (which was the brick and mortar fitness center), SuperiorWorkout.com’s Blog will bring back the BALANCE that was the foundation in developing the business model that was part of programming at Superior Balance Fitness Center. Now I have a new shiny degree (PhD in clinical psychology with a somatic psychology concentration)
to guide the new direction integrating the body and mind as one unit, not two that share a boundary. All that learning taught me how the body experiences life rather than how to push it, direct it, mold it. I have found that as I allow for an unfolding of experience there is no need for pushing and prodding and working so hard (mentally) to accomplish a physical goal. So I plan to bring that openness, ease, and flow to SuperiorWorkout.com.
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BALANCE is needed in everything we do and many of us struggle to understand what it is, how to maintain it, and when it’s off. Here’s how I am going to use Balance to guide SuperiorWorkout.com:
B = Body
A = Activities we do for health – in work, home, family, physical, social – everywhere in our lives.
L = Love … and hate, along with all the other emotions that are an intelligence system when we read them right.
A = Acceptance of ourselves, of others, of the way things are. From this place of non-judgment change isn’t so hard.
N = Nervous System – We become dysregulated due to traumas in our lives. These could be big, small, relational, events. As a result we throw off our endocrine system and wreck havoc on our life. Learning to regulate is a very important task.
C = Cultivating Calm & Creativity. From this centered place life doesn’t have to move so fast, yet much more gets done.
E = Enlightenment – We still have to do the daily chores of living however we can do them with joy, being, and peace.
D = Diet … or anything we ingest into our system – news, food, relationships. How do you fill yourself up?

Fitness on Your Vacation

How do you stay fit on vacation? Strict plans or throw it all out the window? Here’s ideas when far away or nearby spots are calling.

When most of us think of vacation we think about throwing routine out

the window. This is important work. We need to break from routine to begin the process of letting go and rejuvenating. It is also important to have some form of structure in out day, even if minimal. If you are reading this blog I assume you find physical activity to be important in your daily life, even if you don’t know how to make that a regular occurrence. So here’s a guideline to help find exercise balance on your vacation.

First, it’s important to consider your long term goals. Are you currently training to lose weight, gain muscle, compete in an event? If you are scaling back a regular workout using alternative options, such as a shorter run or different terrain may be all that’s needed. If your goals are more around lifestyle and health you may want to consider how sleep, food, and social activities will contribute to your health on vacation.
Second, do a little research. Does your location have a fitness center, classes, a pool, a safe place to run/walk in the area. Many hotels can provide you with a running/walking loop nearby, just ask. Then consider how the options available stack up to your goals. I’ve been in many a hotel fitness center that offered me two cardio options and a lot of cable channels. I have found that having a couple of good fitness apps helps. I like Nike Training Club for easy on the go workouts I don’t have to think about putting together and can use body weight and speed to complete. I also enjoy Nike’s running app to help me track distance, time, and intensity for those places that do not have a pre-outlined route for me to follow.
If you are heading somewhere outside or more primitive consider the lay of the land. Will you be able to paddle, swim, climb, run on sand, hike mountains, work harder just to live outside? These activities all count, however it may feel different to use daily activities as your workouts and you may need to do some pre-trip training to be ready for the physical challenges all day activities may require.
Third, decide on a plan AND it’s ok if you don’t follow it to a T. On a recent trip to the coast of Mexico I created this plan to balance out my all day reading in the sunshine and evenings lounging with friends and family:
Friday – day we left, ran before work since I knew I’d be in the car for a long time.
Sat – off, traveling and relaxing.
Sunday – Beach run – a great way to see the locale and get a feel for the place I was planning to spend most of my time. Ocean swimming and SUP time – leisurely. Building activities into your daily thought process, even if you don’t know when you are going to do them is a great way to stay active on vacation.
Monday – Strength training – in my condo. Using items like door-frames (pull ups/lat work) and a full gallon jug of water (approx 9lbs) I was able to mimic my regular strength set. Adding in balance (1 foot, Russian lunges, bear crawls, and super slow sets) allows for functional training that challenges the core and exhausts muscle without heavier weights/overload. Adding in plyometrics (speed) allows for explosive movement that will also exhausts a muscle under less overload, plus adds a cardio element if you are looking for a quicker way to your goal.
Tues – active rest day – day on the open water fishing excursion. Did some swimming and snorkeling. Not to mention the functional training of standing upright on a rocking boat.
Wed – Yoga – These sessions are gems. I love looking for and finding a local yoga class. It’s always fun to check out a new studio and hope I get enough of the language to figure out what poses come next. Whether I do or not, the end result is still bliss. Plus this balances out my sitting (aka as reading whole novels) and over use of movement patterns like paddling, climbing, hiking if those are a main part of my trip.
Thurs – Strength training – see above. Plus adding in the family activity of playing in the sand, paddling SUPs, and swimming in the surf.
Friday – Beach run – as the vacation comes to a close this allows me to say goodbye and observe from a new set of eyes, not beginner excited ones, but the ones who’ve been looking and are ready to see what’s below the surface. A great skill in life, too.
Sat – off / 1st travel day – if possible on the first leg of the trip, I may attempt to get a short run, yoga session, or paddle in depending on departure time. This allows balance to the sitting of a long drive.
Sun – active rest as I unpack all my memories and practical items like laundry followed by rest night and vacation integration.
Enjoy!

Body Mindfulness

I’m sure you’ve heard of mindfulness, and I would bet a number of you practice, but what about body mindfulness? Sure, in flexibility training, yoga class, or pilates you notice when you are asked to check in. What about when you run, bike, climb, shoot the ball, or skate? Do you focus your attention on where you are in space, how your body feels, and the sensations you experience? Here’s three steps to creating more body mindfulness.

Mindfulness allows us to focus our attention as a “Witness”. This allows space to observe what is going on around us and within us without attachment to the activity, thought, emotion, etc. From this point we have more access to our internal wisdom and therefore are better able to effectively meet the challenges in the given moment.

First, begin by setting an alarm on your phone, watch, oven timer, computer, or another way you can remember to do a “moment to pause”. Set it to random times throughout the day. This way you are training your mind to reflect despite your activity levels.

Next, pause when you hear your alarm. Notice how much you feel connected to your body. Stop whatever you are doing, take a deep breath and feel it all the way to your feet. Notice your feet on the support they are touching, then move to the legs – notice the front vs the back. Then your torso in space. Is is tilted to one side, twisted? Then pay attention to your arms, your hands, your shoulders. How do they feel? Finally, notice your neck, your head, your face. It may help you to close your eyes or choose a gazing point. Soften your gaze so you aren’t distracted by visual stimuli.

When you have finished the above it may be helpful to notice how in your body now. Is it different? How so?

Then return to your task and your day. Next bell check again. Notice any differences throughout the day. Over time this exercise allows you to gain more wisdom about your personal process, adds space in your day, and helps refocus your attention. See how you feel after a few weeks.

Making Sense of Physical Sensations

How much thought have you given to how much you judge physical sensations, label them, and then operate as though they are truth? How often have you used anxiety, excitement, or guilt to create a physical sensation to motivate you? Continuing from May’s concept of emotional and physical health connections, this month lets look at those most primitive and un-regulated body pieces to our intelligence – sensation.

Many of us feel a physical sensation and immediately jump to a conclusion about what it is, why it’s there, and react as though it must be true. Really, these items – like hot, cold, tight, loose, rough, soft, sharp, empty – are just information about what is going on in this moment, not the next one, not the one before it, this moment. Using mindfulness and curiosity it is possible to gather more information about what these physical sensations mean. We can then use them to inform our responses from an empowered place rather than react without considering the possibilities.

Begin to get comfortable with your body. How comfortable are you with the feelings (sensations) of your physical body? Are there areas you love? hate? ignore? that take more attention and focus than others? Are there places you feel strongly? Do these concepts even make sense?! If not you may want to slow down and consider how do you feel right now in your body? The trick to this exercise is to remember there is nothing to do, nothing to fix. It’s just about noticing what is going on in your body right now? Where is your attention drawn? Do not judge. Then use curiosity to “hang out” with this area and notice. What can you learn about this part of you? Where are it’s edges? Does it have a color? If it had one word what would it be telling you? Is it familiar? How is it different from similar past experiences?

As you begin this practice you begin to notice more and more of the body’s wisdom and you become better able to listen to it. Once you are able to hear what it has to say, listen to it. Follow it’s guidance and use this information to help you live a more embodied life. Living in your body isn’t just about shaping it. It’s also about enjoying it and living from within it. Embrace it’s wisdom and it will lead you toward a fuller and more engaged life.

Eat Well, Feel Well

Over the last few years I have been diving deep into the connections between mental health and physical health. As I have been working with mental health clients using physical exercise some surprising interventions have made the most impact. One that continues to be a solid help is eating a balanced diet at regular intervals.  Here are some reasons to care and tips to track your own moods as they relate to your food choices.

When we look at the links between blood sugar and mood we see some themes. When one doesn’t eat for long periods of time irritability, depression, sadness, a general feeling of malaise are common. My clients articulate this as “blah” and it makes sense given that feeling low energy often gets tagged as depression in our culture or “what’s wrong with me because I can’t get things done”. Things just aren’t as vibrant, colorful, interesting, or exciting when you aren’t feeling well. When you don’t eat for long periods of time, you don’t feel well.

In the body the brain registers this as dangerous and a slew of chemicals is pumped from the endocrine system to accommodate this threat. Some describe feeling a “little high” or “being detached” from the world and people around them. They report using food to help them achieve these states helps them “numb out” from painful emotions. The problem becomes this behavior feeds its own cycle and often the thoughts around these somatic sensations are distorted. As noted above people label their low energy as depression, the shaky nauseous feeling as anxiety, and the lack of focus as ADHD. However, what’s really going on doesn’t need a psychotropic med it needs a balanced meal.
To begin your own exploration of how food impacts your moods tracking can be helpful. Note what time you eat, what you ate, what emotions you were feeling before and after the meal, and any physical (or lack of) sensations you had. Track for 1-2 weeks without changing anything.  This can help you see patterns in your behaviors, moods, and physical sensation. It is important to begin this process without judgment. There is no need to judge, you are doing what you are doing, just allow yourself to objectively see what it is you are doing. From this place of observation it becomes easier to determine what you would like to change and how you’ll be most successful changing it.
Here’s to happy eating and contented feelings!
Food Diary Log Example:
Date
Meal (can include calories or nutrition info if wanted)
Time eaten
Emotions Before
Emotions After
Physical Sensations

Healthy Weight Loss Goals

So you’ve been working hard and know you’re no the right track, but now it’s time to morph your new year’s resolutions into your life. It’s getting hard to maintain the motivation to keep up the new year pace. That sounds great! AND that’s how it happens day by day and new behavior by new behavior. Here is a guideline for losing weight to help you plan for the next few months and bring this lifestyle into your week.

10-12lbs in 12 wks is doable. On average you want to aim for 1-2lbs per week. So you might be better off giving yourself 14wks to allow for set backs. There will be some weeks you lose more and some less. We all cycle so that usually isn’t something to worry about unless you aren’t seeing loss. I find most of my clients (men and women) lose about 3wks a month and gain .5 or so 1 wk a month on average.

Sometimes the last 10 lbs can stick. If this is the case look at diet and see if there is anywhere you might be getting hidden calories or extra salt. Alcohol is another big place to cut down or out when looking to lose the last few pounds toward your goal. Use this as a guideline to help you determine healthy weight loss to keep it off.

Making Fitness Fit Your Life.

Can you make your fitness fit your life? Planning is key. Life will happen. It is important to consider how you will live life as a healthy person. Many, don’t take this into account and create goals set up for failure. Here are two considerations to make when you are planning your new HEALTHY life!

If you can look at your upcoming schedule for the next few months. Note any big things like trips, events, extra work projects, etc – that way you can time your workouts to reflect life rather than trying to make your schedule fit your exercise. This is usually a little less hectic and more successful in the long run.

You can create a workout plan that includes light weeks and weeks of “active rest” (just scheduled activities like on vacation but not a true workout if it’s not available) for the weeks you need more time. The week before you would schedule a heavy workout week – more time working out and the week after a moderate amount. Then you have a plan and don’t fall completely off the wagon for a well deserved vacation.

Planning is key to sticking with healthy living goals. Here’s to a great and healthy 2014!!!