It is inevitable, right? We have this voice in our head- often referred to as the ego mind- that seems to narrate our lives.  Many times this is the voice that is tearing us down, causing unnecessary worry, unwarranted fear, poor self-image, etc. We may feel that this voice is out of our control. How could we possibly “control” our thoughts if we have thousands of them each day!?

I believe that the easiest way to do this is by changing how we feel. Our feelings/emotions are much easier to control than the thoughts whizzing about in our heads. If we can control how we feel then we can learn to control our thoughts.So how do we change how we feel?

There are many different strategies to do this such as listening to uplifting music, calling a good friend, exercising, getting outside on a nice day, meditation, thinking about someone you love, thinking of things you are thankful for, positive affirmations, giving someone a hug- all of these things are simple ways to change how we feel. When we feel better our thoughts will be a reflection of those feelings. When we can learn to quiet the ego mind things that once seemed so difficult becomes easier. We begin to see things through new eyes and live a happier life just by being able to be more in the moment.

I hope that ‘getting out of your own head’ is something that you will continue to work on. Trust me- it is a process! But trust the process and do the best that you can. Moving into the next phase of gratitude will help you continue this growing process.

Check out these additional resources below-

Article- understanding what is holding you back- https://www.psychologytoday.com/blog/the-wise-open-mind/201007/what-are-the-limitations-your-ego-mind

Great tips on quieting the ego mind- http://www.dawngluskin.com/2012/01/19/7-tips-to-gaining-insights-that-will-quiet-ego-and-allow-your-bright-light-to-shine/

Amazing book by Eckhart Tolle- https://www.eckharttolle.com/books/newearth/
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For kids!-http://www.amazon.com/Dont-Feed-Monster-Tuesdays-Self-Esteem/dp/0933849389
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Come January 1st we are all geared up and ready to kick the holiday weight gain and jump head first into a new healthy lifestyle. The gyms are full to the max with tons of "resolutioners," many who, unfortunately, will be nowhere to be found come February. Don't let this happen to you! In this article we discuss some simple ways to retain that 'New Year, New You' motivation that we all feel.

Don't be another "Resolutioner"-
Commit to making healthy changes that will last!


Think wellness, not weight loss- How has your quality of life improved since you started exercising and eating better? Also remember, the number on the scale does not tell the whole story. If you are losing body fat and gaining muscle mass (AKA getting lean), then the scale may not drop as quickly. Be patient. And if you can, get a body composition (body fat %) test and use that as a measuring tool. (Contact me to schedule a test)

Set reasonable goals- Yes, there is nothing wrong with dreaming big, but it is much more important to set attainable short-term goals leading up to the long term goal. Attaining optimal health and physique is a long-term commitment and not a quick-fix problem. ENJOY the process!

Make only 1-2 healthy changes at a time- When the New Year hits we want it all- To work out every day, cut out soda, choose healthier snacks, go to bed earlier, drink more water, quit smoking, etc. Studies show you are more successful when you pick ONE healthy habit to change per week.

Drop the “all or nothing” mentality- If you miss the gym one day or eat a "bad food," that is no excuse to quit. Remember, enjoy the process. If you commit to changing your lifestyle there should be no bandwagon to fall off of in the first place. Staying the course allows for some slip-ups, and when making lifestyle changes, life is the the key word. No human is perfect and what fun is perfect anyway?

LIMIT but do not ELIMINATE your favorite foods- Remember, everything in moderation. Unless you have some crazy food allergy (ie. gluten intolerance), I would highly recommend that you leave room for your favorite foods on occasion. 

Find a support system-  Personal Trainer, Nutritionist, workout partner, etc. Or better yet, join a weight loss challenge! Fit & Well Coaching and Cornerstone Health & Wellness will be hosting a "Get Lean in 2014" challenge starting January 27th. Click HERE for more info!

Focus on positive changes! Keep a success journal and reward yourself for those successes. Reward yourself with non-food rewards (massage, new workout clothes, manicure, etc.) A positive mindset does wonders when it comes to maintaining motivation.

Schedule workouts ahead of time- This leaves no room for last minute excuses. Put your workout on your schedule just like you would do for any other appointment. Hiring a Personal Trainer is another way to hold yourself accountable.

Try something new- When your new workout routine starts getting boring, try something new! There are SO many options when it comes to exercise- yoga, HOT yoga, spin class, zumba, pilates, swimming, hire a personal trainer, kickboxing, etc! Don't get stuck on the elliptical when the possibilities are endless! And who says you shouldn't actually ENJOY working out?

Visualize your goals- If you can see it, then you can make it happen! Things such as a vision board where you can cut and paste motivational pictures, quotes, etc. Or place old pictures of the old healthier you on the fridge as a reminder of what you want to get back to. Mental visualizations and meditation can also be useful tools to begin to make your dream body a reality.

Keep evolving your goals- As your body and mindset changes, your goals will change too. Update your short and long-term goals monthly to maintain long-term motivation.

Donate your old clothes (you will not fit into them again)!- When you lose weight that you have gained over the years you get to go shopping- in your own closet!! Once you can fit back into your smaller clothes, donate the old clothes. Saving them "in case you gain the weight back" is setting yourself up for failure.

What other things do you do to maintain motivation??

Studies prove that just diet or exercise alone is not nearly as effective for weight loss as a combination of the two! They are especially important during this time of year when our healthy diet is challenged with holiday party treats and celebratory beverages. But with the right mindset, weight gain can be avoided!

Here are some tips for a healthy holiday season!

1) EXERCISE regularly- This means that you should make exercise part of your normal routine each week.

2) Aim to exercise at least three times per week; however, daily physical activity is encouraged! Even if you are not doing conventional exercise, you have to move to lose!

3) Include cardiovascular, strength and flexibility in your weekly routine.
              (ie. Walking, jogging, biking, body weight exercise, weight lifting, stretching, yoga, etc.)

4) Hire a personal trainer! Sometimes having someone else to be accountable to, as well as to motivate and support you is just what you need to get started.

5) Another great reason to exercise during the holiday season is to reduce stress. Stress brought on by the holidays can easily lead to weight gain! Instead of "stress-eating" choose exercise instead. 

6) Plan ahead for success. If you know you have a holiday party this weekend, make an effort to stay on a track with diet and exercise during the week so that you can afford to indulge on those special occasions.

7) When I say “indulge,” do not mistake this for “stuff my face with anything and everything,” however I do encourage you to taste and really enjoy all the different foods that you would like. Make it a point to truly experience the food and you will be less likely to eat as much!

8)  Avoid skipping meals. When you do this, you run the risk of letting yourself get too hungry which can cause you to eat more food later on.

9) Keep the focus on fun, family and friends, not food. When you are enjoying the people around you, you are less likely to overeat at a holiday party.

10) Avoid drinking your calories in the form of alcohol, eggnog, soda and other high-calorie beverages. Save your calories for the delicious food instead.

Wishing you a healthy and happy holiday season!