Don't Start With What Doesn't Work

I think I have decided what makes this different from a lot of other diets, food plans, or food related programs.

This program is based on your mental health, your cognitive capabilities and reducing suffering.

Jillian Michaels, one of my all time favorite trainers, always seem to give off the impression of no mercy, YOU DON'T LIKE IT- IT FEELS TOO HARD TO YOU- WELL TOUGH!

And she's pretty scary, so I think if I had her yelling in my ear I'd be able to do what she had to say also.

But in the real world, when people CAN'T do something, I turn around and ask- well what part of that CAN you do?

You can't give up having a beer on the weekend? Fine, no problem let's work around that. You can't workout more than twice a week- ok let's start there- and see if the person can give five more minutes of push ups and sit ups at some point during their week. You don't like vegetables? Ok- what fruit do you like? What vegetables would you be willing to try? How about with a sauce?

We build for success. We take what people can do and build off of that. We don't push them down a tunnel and say GO without making sure they feel equipped to do it.

A lot of people tell me that they're told in order to lose weight they must stick to 1200 calories, no if, ands or buts. And certainly they cannot add in extra calories for exercise.

Now that might work for some people. But for people that have tried, tried again, and tried some more to lose weight and keep it off- why would we start there?

Let's start with 1600 calories, stick to that, deal with the sabotaging thoughts and hard situations that arise at that level, and give lots of 'high-fives' for accomplishing that for a few weeks.

Then let's move down to 1400- and see how that feels. After that feels good, maybe just maybe, we'll move down to 1200.

But finite numbers with no wiggle room are mentally unhealthy to me. Between 1200-1400? Now that sounds like a range that someone can handle.

What if one week they exercise a lot? Or go to a once in a life time party? or have the stomach flu for a few days?

Rigid numbers are prison bars that don't resemble the real world we live in.

My next blog post will be about the "sufferring" theory of healthy life changes. But for now let's just end with this:

In order to make a change you need a food plan:
-that has some flexibility
-that feels doable
-that works in treats and things that make you happy
-that considers the amount of exercise you do
-that doesn't feel like you're holding your breathe until its over

And if a plan sounds too hard- ask yourself what pieces you can start with- and then slowly but surely- giving yourself a lot of credit for what you are able to accomplish- move your way up. Build on your competency- don't drive yourself to failure by starting with something that wasn't meant for beginners, eating or exercise wise.

Let's hope for a 2014 filled with habits that make us feel good about ourselves, our capabilities, our resistance muscles, our forgiveness muscles, and our healthy habits as a whole.

Its Cold- Do I Have to Get Off The Couch?

The short answer to this question- is "YES YOU DO"

Now the long answer.

Cold slows us down, it makes our bodies want to kick into hibernate mode.

Exercising, whether its running, going to a class, doing a DVD at home, all include things that are not fun when it's cold. Those reasons are, but not limited to:
-changing your clothes
-leaving your house
-moving around without a blanket and slippers
-taking a break from sipping coffee, hot chocolate, or tea
-exerting effort when not being forced to so by children, spouses, bosses, grocery store clerks or street sanitation workers

Not fun right?

But here's the thing- we NEED to exercise- and truthfully, when we allow ourselves to think about it logically, we want to exercise. And, oddly enough, exercise actually warms us up and gets our blood flowing to our hands and feet which are sometimes the coldest of all.

There are some cognitive, and behavioral things we can do to make this work- ready for what they are? No- common, we'll do this together- I know you can do it:
-Write a 'Response Card' which you keep in your wallet, on the wallpaper of your phone, next to your bed, and stapled on your forehead that says:
'THE HEALTHY PERSON I WANT TO BE INCLUDES REGULAR EXERCISE- I WILL BE SO HAPPY AND PLEASED WITH MYSELF WHEN I AM FINISHED- JUST DO IT!
or something like that

Behaviorally- don't let yourself go to sleep, read a book, call a friend, or in some other way hold yourself hostage, UNTIL YOU EXERCISE

Meeting up with a friend is a GREAT idea

As is pre-paying for a class!

Chart which days you worked out and what you did- you'll love looking back at all of the hard work.

Reward yourself with coffee with friends, new workout clothes, and 'you go girl' shouting on a regular basis.

Ok- its time to stop blogging- and go exercise- wish me luck- I know I'll be happy about it in a few minutes :)

The Power of a Craving

The feeling is there and it's intense.

I want the chocolate

I need the chocolate

I will have the chocolate

It consumes you, blocks your thoughts, stops your productivity, and makes you down right cranky.

I find that especially small little things, like chocolate covered almonds, M&M's, or things like that are the most deadly.

"They're so small, 2 or 3 won't make a difference"- my mind always tries that trick on me- because in the past it always worked.

My favorite author and expert on this topic Dr. Judith Beck suggests an experiment: she calls it the Hunger Experiments (not to be confused with the Hunger Games- trust me- though equal in brutality, these are two very different events)

She would probably label little chocolates a trigger food for me, and here's how the experiment works. Take your trigger food- buy it and bring it home. Prepare all the reasons why you want this (your advantages) prepare a list of distracting activities to do, and picture yourself strong and confident. Then take your trigger food, open it in front of you. Smell it, hold on, and keep on doing it until that intense craving feeling fills your being.

Then note the time, pick up the food, throw it in the garbage, and walk away (if tempted to garbage eat, which we know every person does at some point in their life, consider pouring vinegar on it as well).

If you're upset about the waste of food- I hear you- but that food is not food, it's garbage- and the question is whether its going to rot in your stomach or in the garbage can.

Go do your distracting activity, call a friend, go for a walk, play a game, read a book, DO SOMETHING ELSE AND GET DISTRACTED.

When its over, note the time, and how long it took for the intensity to go away.

Then write down a memory, either in your journal, your date book, or on an index card that says "on this day, i resisted, I walked away, I distracted, and I was strong- I can do it'.

Does this solve the issue or cravings no? Does it mean that when you're at someone else's party you can go over to the refreshment table and throw away the trays so that you don't eat the craving food? Well maybe, but don't expect to every be invited anywhere again.

What it does mean is that your are stating to plant a seed in your brain that knows, that is sure, that you CAN DO IT. That when it comes down to it YOU ARE STRONG and YOU CAN RESIST. And slowly but surely you will crave that feels of strength as much as you crave the chocolate.

Additionally- once I felt that I was in control of the amount, I also planned in treats for myself of these little chocolate goodies. That way I don't feel deprived- I ate it when I planned on it and stuck to a set amount.

So do I find myself still reaching for the small candy bowl absent mindedly or with evil intent? Absolutely- but I work on myself- and I celebrate every victory where I'm able to withstand the urge. And I forgive myself easily when I don't.

So what do you think? Are you game for a little experiment?