Vulnerability Equals Breakthrough

Posted on May 14, 2013 by robinm

A unique gift.  An amazing experience.  I said “yes” to an invitation to explore a therapy session with Devin Combs at Beyond The Arena and came out a different person.

I hope that my sharing will give you that push you may need if you’re stuck in your life, or if you are questioning yourself or your journey.

I met Devon at a writing workshop a couple years ago and felt connected after she told our group her story.  When I left the workshop I knew that I would reach out to stay in touch,  she was passionate about her work and wanted to make a difference in the world.  I admired the path that she was on and saw her clarity, she had no doubt about what she wanted to do.

Quite a bit of time went by after our initial connection on Facebook, and then a few months ago I had a fun reason to contact her.  I was excited to call Devon to see if she would fill in for me on KCOL Fox News Radio while I was out of town,  she didn’t hesitate to say yes to the radio interview with Al Malmberg and Sue Sutton.

Following her guest spot, she surprised me with an invitation to the ranch.  After 3 rescheduled appointments, the weather finally permitted our coming together in Larkspur Colorado.  As I was driving, I noticed I was getting a bit nervous.  What was going to take place?  I know she’s quite a bit younger than me and I coach people too, I should have it all figured out, right?  Is this going to be weird?  I promised myself to just be open to whatever was coming my way and reminded myself that every person in my life can teach me things when I’m not too proud.   My choosing to be vulnerable allowed for some great break through work that I will never, ever forget.

After an initial hug, Devon introduced me to Blue, the beautiful mare that was looking a little riled at the time.  Knowing that she would be assisting Devon in whatever we would be doing, I was hoping she would look a bit happier to see me.  I thought,  Hmmm…. what is she picking up from my vibe? (translation:  what is wrong with me?)  Of course, that right there, was a simple reminder that I still had work to do with love and self care…

The breeze was coming through the barn, birds were chirping everywhere, and Blue was still restless inside the arena.  We sat in come chairs just a few feet away from Blue while we started talking.  Although I’m not going to go into great detail, I can tell you that Devon instantly put me at ease and started her work.  She knew right away that I come too much from my head and started asking about my heart.  When I let the tears roll is when she gave me permission to not have the answers.  Deep breathing, lots of room to just be and total trust is how the session began…

What happened next was so unforgettable.  When Devon asked if I was comfortable going into the arena with Blue, I was very ready and eager to dig in.  I was very relaxed and open, and also a little melancholy.  I walked into the center of the arena and Devon stayed on the outside.  Blue followed me there and stood in my face calm as could be with a loving presence I’ll never forget. After about 10 minutes, Devon pointed out that Blue had not moved or shifted her weight and that she could have chosen to be anywhere in that arena and she chose to be right next to me.  Quite a change from when I first came into the barn and was so in my head!

The next hour was guided questions from Devin, (all pertaining to thoughts I’d shared in our initial conversation), answers from my heart, and constant confirmation from Blue.  Most of it was very emotional for me, and so oddly comfortable- standing with this huge, beautiful animal who has yet to leave my side and a Gestalt therapist who I’ve only met briefly one time before.  Devin would explain each time Blue expressed something with her body, it was crazy amazing, and it all made so much sense.  Many tears, but in a good way.

I don’t want to give too much detail because it is a very personal experience and I hope you will go try it for yourself.  All I know is that Devin’s gift of intuition, calmness, and encouragement along with the love of that horse, had me not wanting to leave that ranch. My biggest take-away:  When I don’t worry about being good enough or having all the answers, I am free with others to be me, to come from my heart- I can be present.  When I’m present, anything is possible :)

I will always be grateful for that day and am excited about what I can now use Beyond The Arena. Thank you Devon Combs, and thank you Blue…

Wishing you Presence,

Robin :)

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Time Management for Weight Loss

Posted on May 3, 2013 by robinm

“I just don’t have time!”  Sound familiar? I’m pretty certain that this is the number one thing that I hear when clients are sharing their biggest obstacle (or perceived obstacle…) to staying on a healthy weight loss plan.  Not enough time in the day to exercise or prep the proper foods, there are  just too many other things that come first.

Well, let me ask you something if I may…  How long has this been going on and what is this belief costing you?  You’ll need to dig deep to answer this question in order to get a fire under your butt!  If you need a little more pressure to crack this excuse, ask yourself this one…  What if I continue to not make time to take care of myself and make the necessary changes to improve my life?

Please understand that I get being busy and mean no disrespect.  I have watched desperate people put their (real) life on hold for years because of this one belief and just want to stress the reality that it’s more to do with priorities and choices.   Although I’m an empty nester now, two home based businesses and a hubby to care for keep me relating to my clients on this topic.  I remember getting up at 4 a.m. when my boys were young in order to get some exercise before their day started and I had to work at 7 a.m.  I certainly didn’t love it, but it came down to if there’s a will, there’s a way.

BIG TIP:  If you don’t presently use a daily planner of some sort, I highly recommend it!  To have something just jotted down on your calendar is not the same as hourly time slots- to truly get a hold of your time management (for all things to come together in your life) please don’t count on keeping appointments in your head.  And by the way… this is about making and keeping appointments with yourself in order to live the life you deserve!  If you are great at using your phone and keep your lists/calendar there, cool!  I still do it dinosaur style because I love my week-at-a-glance on paper… whichever way you’ll do it consistently is what’s important.

Get Going now!

1.  Research and choose your exercise plan. (click on link to see a previous blog…)

2.  Choose the time of day, schedule it, and mean it.  Commit!

3.  Choose your meal plan (If you are one who does best with exact directions, what and when to eat, getting text reminders, menu choices w/printable grocery lists and enjoying Chris & Heidi Powell from ABC’s Makeover/Extreme Weight Loss Edition, you may like our Bod*e plan.)  Whatever you choose, stay away from any diet that excludes food groups or takes you below 1200 calories/day for women or 1500 calories/day for men.

4.  Choose when you will do your weekly meal planning, put it in your schedule, and mean it.  Commit!

5.  Choose when you will do your weekly grocery shopping.  Put it in your schedule and mean it.  Commit!

6.  Choose when you will do your food prep.  Schedule, mean it, commit!

Whenever you tell yourself you don’t have time, your mind won’t look for it.  But if you rephrase your self talk, your sub-conscious mind will help you find ways to make things work!  Ask:  “Where and how can I fit this in?”

Wishing you great choices, time management, and a commitment to yourself to change things NOW!

Robin :)

 

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Get Clear and Get What You Want!

Posted on April 15, 2013 by robinm

photo by Andy NewsonAre you feeling overwhelmed when trying to start a weight loss program of lifestyle change?  Do you get hung up with not knowing what to do and where to start?  Have you noticed that you feel stuck in several or all parts of your personal and professional life?  I can certainly relate and am always learning more about how to overcome this feeling.

I’m very grateful for all of the tips and life lessons I’ve learned from my mentors, many great books, and listening to valuable audio tapes from some of the greatest thought leaders that ever lived.  The coolest part is, that although each author has their unique way of delivering their message, the message stays consistent which makes it easier to believe and take action.  Please know that I continue to be a life student myself and I have struggled for years with procrastination and making a science project out of so many things that I’ve set out to do.  I feel that it’s my duty to share anything I can pass along that’s made a difference for me in my life, so hopefully this can help you move forward if you are feeling stuck.

The greatest thing about the rules of success, is that they are all pretty parallel whether you want to improve your health, your business, your relationships, or just your life in general.  What I’m encouraging you to do today in order for you to get moving is to get CLEAR.  Whenever I find myself going in circles and wishing something was different, it’s always because I haven’t stopped and asked myself “what do you want?”  As simple as that sounds, it’s true.  I have found that “I don’t know” is a total cop out and nothing will change until what you want becomes clear.  There is something magical about sitting quietly and writing things down on paper, so let’s say it doesn’t count unless you do.  Just this morning I was reminded of that while writing some new goals, it became so much more real when moving from my head and my heart to the paper in my own handwriting!

So just for today, will you take 15 minutes and start a list for yourself?  Write 10 things that you want your life to look like.  Don’t let time, money, your past or your skills/lack of skills have anything to do with what goes down on that paper.  Just treat yourself to getting your dreams from your heart to your page in your own handwriting.  Make time and take your time, this is your life and it’s not a dress rehearsal!

One more thing:  Read your list daily and believe that you are worthy of the life you dream of.  What you think about, you bring about.  If you consistently see, read and visualize your dreams, your choices will start changing and your action towards your goals will get bigger, I promise :)

Wishing you Clarity,

Robin

Photo by Andy Newson

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Belly Fat, Go Away!

Posted on March 1, 2013 by robinm

 

Q & A…

The many questions are rolling in, thanks so much for “asking away!”

The following question is a very, very popular one and the answer is simple but not always easy.  Please keep in mind, my answers may not always be what you want to hear…

“I’m a 50-yr.old woman and have belly fat.  How do I get rid of it?”

As much as I enjoy teaching clients how to implement safe and effective exercise into their lives, and encouraging folks to exercise for the many benefits it offers, at times I can feel discouraged as the messenger of the other news people don’t want to hear.  Your “diet” is 80% of the picture, your exercise is 20%… If trying to lose weight, you must create a calorie deficit which is always best to do with a combination of exercise and diet.

As women reach the 50-ish stage, there are reasons that bodily changes take place.  (I’m right there with you, Sister!)  Our muscle decreases with age which does slow metabolism. Our levels of estrogen also decline which can influence where our little “fat pockets” reside in our bodies.  Body shapes are partly hereditary too.  Even if your body weight is in a healthy range, what body fat you do have may sit differently in your body than that of your best friend.

My little places I keep an eye on are my bu-thighs and my muffin top! I will always keep digging my heels in by applying the tools I share with you, and also stay committed to be somewhat accepting in order to stay in the “be-kind-to-self” mode!  We must accept the aging process, and be our best, right?!

So, what to do…

1. Get honest with yourself by keeping a food log.  A food log can reveal a lot to you about what is actually going in your mouth, and with this step alone, you will be able to find some answers!  I don’t believe that you are purposely dishonest about what you eat, I believe that you really don’t realize how many extra calories and fat grams you may be consuming.  That little taste of this, small cup of that, liquid calories, etc…  So if you are really ready, don’t skip this step!

2. Examine your exercise routine.  Are you getting your heart rate up and pushing yourself in some fashion?  Again, it’s easy to think that you are doing more than you actually are.  Cardiovascular exercise is important for fat burning, but if you are not doing some resistance or strength training, add it in to increase muscle.  Remember that muscle to fat ratio plays a huge role in metabolism, your body’s furnace burns hotter when working to maintain muscle!  (I’m not talking about looking like a bodybuilder or bulking up…)  Please check with your Doctor before starting any exercise routine.

3. Eat high quality, fresh foods, and limit processed kinds.  Limit the carbohydrates after 4 pm (not counting veggies…)  Here is a great article explaining carbs, be sure to read to the end for the full scoop!   http://bit.ly/zLA5vq

4. Water, Water and more water! Your body loves water!

5. A glass of wine in the evening has become a popular event for many people.  If you enjoy this practice (or any alcoholic beverage) and your belly is really bugging you, give it up for 2 weeks and let me know what happens.  :)

A serious note about Belly Fat: Too much can be dangerous! Even though as women, we don’t want our backsides to be big, it is much safer to carry extra fat in the bottom half.  The thing about belly fat, is that in many instances, it’s not just a subcutaneous layer right under the skin, it’s actually deeper and surrounds your organs (called visceral fat.)

To make changes that last, remember to dig deep for your WHY, your reasons for wanting what you want.  If your desire to lose weight has been about your appearance,  and that hasn’t been a big enough reason to follow through, re-frame your goal and do it for your health.  Discipline may be hard to develop because it requires change, but REGRET can be brutally heart wrenching if you need to take care of business and you don’t…

Research and learn as much as you can about what you want to change, make yourself  your study for your best results!

If you found this helpful, please share with others…  I believe that as human beings, we all need support from one another and it’s comforting to know that we are all on this bus together.  Who might you encourage?

If you are looking for an in-home exercise option, please let know if I can help…  If you have questions about anything, please don’t hesitate to contact me, I would welcome hearing from you!  trainingwpassion@gmail.com

Thanks so much for spending time with me and hearing my message!

Wishing you less Belly,

Robin :)

Remember always, your mind leads the way.  It’s only a hassle if you say it is!

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Accountability and Weight Loss

Posted on December 6, 2012 by robinm

Weight Loss is one of the most frustrating tasks to anyone who carries extra body weight.  Over the years, I have had countless conversations with people that express such hopelessness around this matter, mainly due to past dieting failures.

Are you one to set weight loss goals over and over again only to find yourself giving up when things get tough?  Do you find it easy to break those self-promises  and tell yourself  “It really doesn’t matter, I don’t look that bad.”?  How about “I’ll lose weight later, after _________.”  Has it been easy to give up because you’ve kept your goals to yourself just in case you don’t hit the mark?

Accountability is a huge factor in success in any arena.  By sharing your goals and promises with others, it helps to keep you from falling off your wagon and being able to persist and push through to your desired results!  When you state out loud what you will be accomplishing and when you will be accomplishing it, it’s a great way to hold your feet to the fire when temptation sneaks up and you’re feeling weak.

So, what if you could find 3 people who feel the same frustration as you do and have been wanting to make a life transformation and you can all do it together?  What if there was a great possibility of winning a group prize (plus individual prize!) in addition to making your transformation and having new confidence to carry you through your life maintenance program?!!

Contests can bring out the competitor in everyone, but also help each participant step up their expectations of themselves in order to not let the team down!  A group working together is a win-win every time!

What if you all got a daily email alert or text message keeping you on track every day with reminders and video tips?

How about being able to choose your menus and with the touch of a button, you can print the recipes and grocery lists?

When was the last time you felt “passionate!” about where you were headed in your life?!!!

If you are looking for some serious change for yourself and are ready to commit to your  weight loss journey, I would love to talk to you!  I’m looking for teams of people (or couples or individuals!) who are ready to step outside their box and make a serious life change!!! (life is always better when confidence is on board, yes?!!)

As a certified personal trainer (and not a nutritionist) my scope of practice allows me to coach general nutrition guidelines only.  I cannot design a diet for you, but can share what I believe in and be here to answer questions.  This opportunity that I’m sharing consists of Carb-Cycling designed by Chris and Heidi Powell and some great products that make your success easier due to convenience and great nutritional value.  No starving, and yes, you can have carbs!!!

Please contact me a.s.a.p. and let’s change that track record that you may have… The New year is coming quickly, and I would love to help you start yours out with a New You!!!

Wishing you much success,

Robin McIntire :)

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Perseverance During Tragedy

Posted on July 21, 2012 by robinm

I would like to start this short blog with heartfelt condolences to every person who has been affected by our Colorado Theater Shootings yesterday.  This horrific tragedy leaves us all with confusion and uncertainty to say the least, and for the families of the victims, unimaginable pain and loss.

Yesterday during my radio segment, speaking about my usual topic of Nutrition and Fitness felt so insignificant at a time when our state was feeling paralyzed, trying to wrap our heads around this senseless act.  So, the only thing I could offer was to share a few suggestions that help me when I feel sickened and helpless at times like these.

*PRAY for others with sincerity.  (it’s easy to say “I’ll pray for you” with good intentions and not get around to it…)

*If you know them well, don’t shy away because you don’t know what to say.  Silent support is very valuable, your presence matters (I have experienced this, so I know…)

*Remember that even if you don’t know any of the families personally, you can reach out through a card.  Being able to do anything at all could help them and you more than you know…

*Do something to lift others’ up, many people are feeling sad and scared by this reality even if not personally touched with loss.

*Go for a walk or eat something your body would appreciate in order to lift yourself up- That is something you can control.  Stay in your routine as much as possible…

*Something very important in my opinion, is to not sit and watch the news all day or dwell on the devastation.  Do whatever you can to be more positive and help others to do the same. 

Our human vulnerability has been brought to our attention by this evil man and he’s done enough damage.  I just want to encourage everyone to stay strong during this time and take care of yourself and others.

Wishing you all HOPE and LOVE,

Robin McIntire

 

 

 

 

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6 Steps To Help You Get Started Exercising

Posted on May 23, 2012 by robinm

Whether you are brand new to exercise, or you are getting back into it, congratulations for taking a stand for yourself!  You are about to have increased energy, more strength (mental and physical), and a great feeling of aliveness!  The feeling that comes with some good ‘ol sweat is amazing, and those endorphins love to come to the surface to serve you.  If the “E” word has been something big and bad in your mind, I hope to help re-frame it for you  so you will keep it in your life with gratitude.

Before getting started, it’s important to check with your Dr. and get your mind primed.  I’m not talking about putting if off longer and keeping you in that mode of “constantly getting ready…” but helping you to truly get committed, know what direction you are going, and gaining CLARITY around your reasons for doing it.

Here are the 6 steps that together, will not only get you started, but keep your exercise adherence in place.  Remember, it’s through repetitive little steps that the big goal gets met!  :)

    1. Decide WHY you must start.  Really.  Get out your pen and paper for this part, it’s the most important one of all.  If your answer is “to get healthy,” go deeper. Why do you want to get healthy?  What would your life look like if you were healthy?  Who would and what would be affected by the positive changes in you?  Would your income be better because of your new found energy and positive attitude shift?  Would your relationships improve because you are feeling great about the changes you’ve created for yourself?  Would your children benefit?  You get the idea, draw a BIG picture and make it come alive so that you can grab  it from your memory bank any time you are thinking of throwing in the towel!

      2. Decide WHO you will be as an exerciser.  Can you picture yourself being determined with a whatever-it-takes attitude?  Will you be a self-starter or do you see yourself needing to be pushed?  Can you see yourself as a different exerciser than you’ve been in the past? Remember, you get to choose…  Imagine the possibilities!  Write some “I am” sentences for yourself as to who commit to be for yourself.  Ex:  “I am fortunate that my body is capable of exercise so I appreciate every minute of my work out.  I am a healthy person learning new things about exercise every week.  I am determined and capable of reaching my goals and I see myself feeling great in my body.”  Keep saying it until it is true.

      3. Decide WHERE you will get the job done.  Are you more motivated by the energy that you get from being in a group exercise class, or are you more comfortable in your own home?  When weather allows, do you prefer to be outdoors? Figuring this out is crucial so that you can set yourself up for success, so research your options.

      4. Decide WHEN you will exercise.  Be very honest with yourself and think this one through.  Do you have better energy and determination early in the morning, or are do you get a 2nd wind in the evening?  Would you consider a workout in the middle of the day more motivating as a “pick-me-up?”  (I personally believe that if you can train yourself for early a.m. work outs, there is a better chance that nothing else gets in the way later.)  To be sure that you really get it done, whatever time you commit to needs to written down in your daily planner just like any other appointment!

      5. Decide HOW you will exercise.  This is the one that can cause big time procrastination.  You don’t know what to do so you do nothing.  The most important thing to remember is to move while you are deciding! (So take up walking for a week while you are doing your research…) Consider some group fitness classes, home work out DVD’s, an accountability partner or hiring a personal trainer.  There are many exercise modalities for getting fit and losing weight and there are some very specific ways to exercise if you’re thinking about training for an event or sport.  Invest in yourself and get educated about your choices, it will create personal power when you are being proactive with your mind and body.

      6. Decide WHAT you are willing to commit to and if there is anything you need to purchase before you start.  Be realistic and make sure that your decisions all line up with this one right here so you have every opportunity to be successful!  Depending on home or gym, do you need a new membership or gym bag to have ready to throw in the car?  If at home, do you need some free weights, resistance bands, or work out DVD’s?

        Getting started with any new habit can be a challenge.  You wonder how the heck you can fit in one more thing, right?  By answering the questions above, I hope that you are rarin’ to go because there is one thing that is certain.  There will never be the perfect time to start. Your life will always be filled with so many choices and options and people who need something from you.  If you want to be your best and give your best, than this is the gift that you give yourself.  I promise you that by implementing an exercise routine into YOUR LIFE, every other area of your life will get better.  Do it for you and the ones you love, you deserve it!  And by the way… when people around you see how you feel and act differently with that energy and confidence on board, you will be inspiring them whether they tell you so or not.  CONGRATULATIONS, now go get to researching and choosing for yourself!

        I would love to hear your questions and comments, so please don’t hesitate to contact me!

        I appreciate you sharing my blog if you find it helpful, thanks!

        YOUR LIFE, YOUR CHOICE!  GO CREATE WHAT YOU WANT, IT’S YOURS FOR THE TAKING!

        Wishing you a great exercise start-up,

        Robin :)

        Remember always, your mind leads the way.  It’s only a hassle if you say it is!

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        Short Term Goals for Long Term Success!

        Posted on April 6, 2012 by robinm

        Are you overwhelmed when you think about losing weight? Does the thought of getting fit feel like a huge undertaking that you just keep putting off? Please know that you are not alone, and what you’re feeling is very normal. The only thing different between you and the people who have changed their lifestyle, is that they were able to take their big goal and chunk it down into smaller goals. (That, and of course they made the decision to take the time to plan the steps…)

        It can be difficult to move out of procrastination when you think about your goal if it’s lumped together as one big statement in your mind.  Speaking of your mind, let it rest by putting everything on paper!   Leave it open for all of the good stuff like visualizing what you will feel like in your new, healthy body. Seeing yourself with more vitality and confidence. Wearing the clothes that you like, not the ones that fit that day. Finally living your life on the court and not on the bench…

        Here is what you can do right now if you are ready to move forward with your weight loss, or any other goal.

        1. Keep things simple!
        Write down your big goal. (let’s say you want to lose 40 lbs. and become a regular exerciser.) Write down everything that you want, don’t base it on whether you believe you can do it or not.  (really, do not hold back!)  Put a deadline date on your goal, and make sure that it is realistic.  (1-2 lb.s a week is safe, unless your doctor tells you otherwise.)

        2. Zoom in on your Why.
        Write down all the reasons that you want to reach your goal.  Here is the most important part, so dig deep!  Most all of our goals have to do with being happy in the end, right?  So, first in your mind, next on paper, walk yourself all the way to where you have reached your goal and see how you feel, what you have, and what has changed in your life.  Put in all of the details.  How do you feel when your feet hit the floor in the morning?  What has your new confidence and energy created for you?  Who are the people you have you inspired?  Since taking care of yourself, how differently do you feel towards others?  After getting out of your comfort zone and staying the course, what other goals did you move forward with?  What are you excited about conquering next with your new momentum?  How excited about life are you, now that you feel great?!!!

        3.  Know that it’s time to work!

        By embracing the fact that anything worth having is hard work, you can begin with an amazing attitude of  “I’m ready, bring it on!”  It’s only when we get uncomfortable that we really grow, so go get comfortably uncomfortable in order to get what you want, make it a game!  Remember that it’s who you become along the way that is the coolest part of reaching any goal.

        4.  Break down your big goal into small goals.

        Looking at the big goal can feel very overwhelming, so make sure you chunk it down and celebrate your small wins.  For the above example of a 40 pound weight  loss and becoming a regular exerciser, plan on losing 5 to 10 lbs. in a month and only think about that month.  Go further and think about one week at a time.  Go further and think only about one day at a time.  For example;  “Today, by following my promised eating and exercise plan, I can wake up tomorrow that much closer to my end-of-week goal.  Just do what I need to do today.”  If you need to break it down even tinier, chunk your day down by a few hours at a time.

        This is a great way to get some momentum going and keep yourself successful.  I really encourage you to pat yourself on the back for each tiny accomplishment, they add up over time to a HUGE win so don’t discount them no matter how small you think they are.  Breaking down your goals includes a few more steps…

        5. Investigate to find the tools you will need.

        Procrastination usually happens when we don’t know what to do to move forward.  Do you already know how to eat for success and just need to clean out your cupboards and fridge, or do you need the help of a nutritionist?   Do you already have the exercise know-how, or do you need to set up a consultation with a Personal Trainer?  (If your budget is tight and these options don’t feel real right now, decide to become a google-pro and poke around and get educated!)  Who could you ask to be your accountability partner?  Do you need to ask a loved one for help with the kids or chores in order for you to make these important changes?  What obstacles can you forsee that could throw you off track and how can you plan accordingly?  What do you need to change in your schedule in order to make time for your new journey?  (remember, there will never be a great time to start, so don’t kid yourself…)

        6.  Take Action Immediately

        From your tools list above, write out mini action steps and do a few each day.  Call a friend for a referral. Clean out just one cupboard.  Think about what type of exercise you would enjoy most.  If a special event is scheduled that will interfere with your eating or exercise plan, how will you get back on track?  Brainstorm ways to stay focused, just write some one-liners that you can pull out and read when you have those moments of weakness.  Sit for 15 minutes with your calendar to see where you will fit exercise and food planning in on a regular basis (this is key, you will get really tuned in to where your time goes.  This is where the rubber meets the road- How bad do you want it, how will you make room?)

        Do anything at all, just do something to start your forward movement and then keep your momentum.  Remember, transformation is not about perfection, it’s about effort and action!

        7.  Decide that you are going to enjoy this!

        You can trick yourself into great forward momentum by feeding your mind with thoughts that empower you.  Your subconscious mind will go to work for you in unbelievable ways if you just “act as if” until it all becomes true!   You must see yourself in a positive light, honor your self promises, and you must BELIEVE!!!

        I believe in you!  Go get it, it’s yours for the taking!

        Wishing your great Goal-chunking,

        Robin :)

        Remember, your mind leads the way.  It’s only a hassle if you say it is!

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        Posted in Exercise and Diet, General, Keep it Simple!, motivational, Positive Mind Set | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

        Think “Better Life,” not “I Have To Lose Weight.”

        Posted on March 16, 2012 by robinm

        I found the following article to be simple and true, it explains why it’s so important for you to change your thinking before you can change your behavior.  Being committed to mindfulness is a must for permanent changes in body and health. Continue reading →

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        Posted in General, Keep it Simple!, motivational, Stress | 1 Comment

        Superbowl Doesn’t Mean Superstuffed!

        Posted on February 5, 2012 by robinm

        Can you believe that it’s time for Superbowl XLVI, already?!!!  Does it seem like you just got going on your New Year weight loss Resolutions, finally taking care of  those extra pounds from the holidays?!  Well, brace yourself…

        The American Institute of Food Distribution tells us that Super Bowl Sunday is the second-largest day of food consumption behind Thanksgiving.  Wow! It shouldn’t surprise me, but I guess it does.  We just like occasions to party, yes?!

        I know for myself, Superbowl Sunday (SS) used to be a stressful day in my yo-yo diet brain. Mama Cherie (my mother-in-law) cooks from her heart and has always put out a spread that’s really hard to resist! I felt full and guilty before I even got to her house, my thinking was all or nothing, just go for it and deal with it tomorrow (or not!).  Rich and high fat foods, some cocktails, and then some more.  I didn’t act as if I had choices and could practice moderation, I just did what I had done every other party day and got the same results!  What a concept, huh?!  This is an example of how your past can stay in your present and keep you from change.

        This is an event that comes once a year, like many other social events.  It can be bigger than you and be an excuse to go food-crazy, or it can be “just another day” when there are more food temptations around you.  It can be one more time that you “just can’t help it” or it can be the day that you prove to yourself that moderation works and you can handle anything.

        If you experience SS struggles with food and the feelings of Monday-after regret,  here are some pointers that can help you get through with more control:

        • Start your day out with a good sweat! An aggressive walk or run, some sets of stairs, jumping jacks, squats, pushups, lunges, etc… just move like you mean it for at least 20 minutes.  It will give you great energy and a sense of accomplishment, leading you to a more confident choice-filled day!
        • Set your intention ahead of time! Decide how you want to act and feel before you go.  Declare it out load to yourself (and others if you want more accountability.)
        • Visualize YOU honoring your self promises! You must be able to see yourself acting as if.  Walk yourself through the food choice game in your head and believe you will follow through!  Keep going and picture how great you will feel on Monday morning having kept your momentum! (don’t take this one lightly, it’s that sub-conscious mind thingy :)
        • Decide to be different. 1. Remember if you do what everyone else is doing, you will get what everyone else has got.  (there are a few genetically gifted people who seem to be able to eat whatever they want, so be mindful not to follow them if this doesn’t apply to you…) 2. This is your present, not your past, change your story this SS!
        • Go Prepared. Let your food contribution be something lower in calories and higher in nutrition so that you can know the bulk of what you eat is what works for your goals.  Then, you can dabble in the treats instead of fill up on them.  I find that there are always some grateful friends that are excited someone brought something healthy!  Some examples;  shrimp cocktail, chicken kabobs, 2% low fat cheese sticks, fruit kabobs, home made baked tortilla chips and salsa, veggie platter with homemade dip (puree low fat cottage cheese in your food processor and throw in some dry Ranch or other dip mix!  Then don’t tell anyone what it is- they’ll eat it and be getting protein instead of fat :)
        • Have some lean protein right before you go.  It’s easier to make good decisions when you aren’t super hungry.  Examples: chicken or turkey breast, a couple of hard boiled eggs (ditch the yolks this time), low fat cottage cheese, half of a protein shake, etc…
        • Think Water! Drink a large glass before you leave, and between other beverages, especially beer and other alcohol.   It’s guaranteed to help keep your body flushed and feeling better all the way around. (especially good to help with hangovers, dehydration is one of the reasons drinking makes you feel so crappy!)
        • Only eat treats you absolutely love. Don’t waste the calories on anything else.
        • Use a plate. You will be much more aware of the amount of food you are eating by using a plate.  Never stand around the food counter and eat from the bowls, this turns into mindless eating and calories can wrack up very quickly.
        • Be present when you are eating. This is an important part of you and food no matter when or where you are eating.  Eat slower and enjoy what your are eating so your brain doesn’t think it needs to keep searching for more.
        • In case of emergency, remember your RESET BUTTON. If you are feeling tempted to get out of integrity with yourself (break your promises you made earlier in the day), head to the restroom so you can look yourself in the eye.  Just get reconnected with yourself and ask “what’s more important, eating more junk (instant gratification leading to regret), or loving myself enough to stay on my path?” (Waking up tomorrow, energized with momentum and confidence to keep going strong!)

        So go enjoy your Superbowl Party!  Be confident and powerful, exercise your choices! Be present with your friends and family, your food, and your new can-do attitude!  Be sure to keep believing that things can be different, you can make it so when you decide it’s so!

        Wishing you great food choices,

        Robin :)

         

         

         

        Eat some great lean protein right before you leave or answer the doorbell.

        Only eat the foods you absolutely love.

        Water, lots of it! (Between beers, etc…)

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        Posted in General | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment