We have heard a lot about habits, goal setting, and how it takes 21 days to begin a new habit BUT have you ever really learned how to adapt a new habit that you can easily do?

Let me tell you why I ask this crazy question. I am reading a wonderful book that I highly recommend to anyone that is trying to adapt any kind of habit, it is called Atomic Habits by James Clear. He really breaks down the reasoning of why things become habits and others don’t.

The Why behind a habit

It all comes down to automation. I told you it was an easy concept. How long did it take you to adapt the habit of taking a shower? The answer I am hoping for is not long at all. The reason being is because you received a reward to taking a daily shower. The reward was- you don’t stink or offend others. Your cue could have began when you noticed if you skipped this task, then you didn’t smell so pleasant and your response was to take a shower and you would smell good and feel more confident about yourself, am I right so far?

Now it is a unconscious habit that you don’t even have to think about, you just get up and do it, you make time for it, you don’t skip it. So let’s look at some other automated habits.

  • brushing your teeth
  • brushing your hair
  • taking a shower
  • putting on deodorant
  • getting dressed
  • making breakfast
  • brewing coffee
  • setting your alarm
  • packing a lunch
  • buying lunch
  • working out
  • weigh yourself
  • hanging up a towel to dry
  • putting out your clothes for the next day
  • packing your gym bag
  • Going through a drive thru on the way to work
  • charging your phone
  • driving to work
  • taking the kids to school
  • check your email
  • meditate
  • turn on the TV to watch the news
  • scroll through social media

Which are your good habits?

Take a look at the list above and put a + next to the things that you consider a good habit and a – next to the ones that you think are negative habits. Everybody’s list and marks will be a little different, depending on their own personal situation and goals. How does your results look compared to the lifestyle you desire? Are there some negative (-) habits you could change for more positive (+) ones to make your daily habits appear a little more favorable?

This task is simply to show you what you spend your day doing that you don’t even have to think about. Think about what your goals are and if these behaviors help you become more of your desired identity or against it? Take ownership of the things you do on the daily by taking a hard look at your own list. Make no excuses for the (-) and no pats on the back for the (+) just own them all.

Now what?

The first step towards positive change is to acknowledge where you are at and where you want to be and then set a plan of action to get from point A to point B (much like taking a vacation). Think about it, when you are planning your vacation, you plan out every detail from airfare, hotels, places to eat, things to see and do and then you make a plan of action for every minute of the time you are there. Why is what you do every day any different?

Call out your actions out loud. Walking through the steps of what needs to be done gives you a higher probability of actual doing them. Have you ever noticed when you are leaving the house in a hurry that you go through the steps, “I have my keys, I have my phone, and I have my wallet or purse” By going through your list out loud, you are acknowledging the action that needs to be done. Awareness is the KEY factor when it comes to automation.

Each task should answer these questions. What is the action that I must do for the outcome I am after? What triggers make me choose option A over B? What reward am I receiving (we don’t do anything without a benefit?

Try making a list of the things you do every single day that are automatic, rate them, and then look at them against where you want to be in life. This will help you adopt more positive habits in place of the negative ones when you see clearly where the issues are. Then make a list of the things you can change to replace the negative ones and work on making them automated.

Juliewilcoxson.com

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March 5, 2019
self love by juliewilcoxson.com

A goal is a dream with it’s work boots on

We have all kinds of goals that we want to accomplish in life. However, if you are not willing to do the work to get there, than it is simply a dream, a hope, or a wish. If you want to accomplish something that truly gets you excited when you think about it, then why do you sell yourself short at achieving it?

When it comes to weight loss and fitness, I see it time and time again. New clients contact me and they are so excited and are willing to do whatever you tell them to do to get to where they want to be. They don’t want to take it slow, they want to jump in 100% and guess what? That burning desire starts to fade because of two reasons 1) they wanted to change too much at one time 2) they got unmotivated to do the work.

Listen to me NOW… Motivating yourself to do the work it takes comes 100% from you. Don’t wait for that “something” to come over you and think that it is going to drive you 100 % of the way through your journey and DO NOT rely on others to keep you motivated. This is your responsibility. Motivation isn’t a onetime thing; it is something you decide on daily, sometimes even hourly.

You may love the feeling of exercise but I promise you no matter how much you love it, you will not be motivated to do it every day for the rest of your life. This is where you have to put your big boy or girl pants on and show up anyway. This is where you have to have enough self love for yourself to put your health first no matter what plans have changed that day. No matter what your work load is, the issues you have at home, the money issues, or the relationship issues, you have to show up for yourself anyway.

Nobody in this world can love you like you can. That self love and self respect is what is going to keep your self- promises, nobody else can do that for you. Stop letting yourself down and do what you set out to do. You won’t see changes every day, heck you may not see them every week BUT I promise you changes are happening. Please STOP giving up on yourself or making excuses. Too many people take their health for granted and it saddens me to my very core. You have been blessed with this body and a strong will (trust me we all have a very strong will to do what we want to do), and you are wasting it away.

I promise you if you do not start making the time for your health now, you will face a day where you wish you could go back and make different choices.

Start slow, it doesn’t have to be an hour of exercise, just start moving more. Look deep into yourself and ask yourself why making yourself a priority is so difficult for you to do? Are you depressed? Do you need to speak to someone? Why do you not think you are as important as everything and everyone else in your life? This may be where you need to start in order to make the changes needed in your health.

My mission is life is to encourage everyone to love themselves enough to take care of their health so that they can live the lives they deserve and want. Don’t take your health for granted, you are worth so much more..

My tough love speech,

Love Your Coach,

Jules

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Breaking down the habits by juliewilcoxson.com

BHow are those New Years Goals going for you? Are you struggling to lose weight for that Spring Break event or planning early for that summer vacation at the beach? Now that the temperatures are starting to rise are you in full panic mode?

It doesn’t have to be complicated when it comes to losing weight. Sometimes, the media can make things…. Well let’s just say confusing.

You just need to focus on adapting a few healthier habits and balance out everything else. Remember we never want to diet… Life isn’t about deprivation or about being a certain size or number on the scale. A true healthy lifestyle is being able to enjoy your life and the foods you eat. Now, this means balance… Yes you can have that donut when you are in the mood for one BUT you shouldn’t be craving it every single day as this represents misbalance.

My goal is to get you to a healthy balance of craving the good stuff more often than the “not so good stuff”. You should want to move more than staying sedentary. You should want the green vegetables and healthy protein more often than you want the sugary desserts and high fat foods.

This is balance and this is what it truly means to live a healthy lifestyle. That should always be your end goal.  Balance is living, when you are not a slave to your workout or slave to your “diet”. Aint nobody got time for that.

Have you ever watched children at play or just being? They don’t sit around on their bums all day and then for one hour play hard, to just crash and sit the rest of the day. Do you know why that is?

Because our bodies are meant for movement.

We are not designed to sit for long periods of time and then schedule in an hour workout just to put a check mark next to it. We are meant to move throughout the day in all directions and yes get that workout in but don’t sit the other 11 hours of the day.

Add variety to your life, there is room for resistance training, interval training, long walks or hikes, and flexibility training. We need all elements in our life to have a balanced mind and body.

When it comes to nutrition, please don’t make this more difficult than it is. Yes, there are little tricks and rules here and there but if you are looking at losing a lot of weight then right now those little tips don’t need to be your focus. Your focus at this moment is simply adapting some different habits. Those little tips don’t count until you want to drop those last couple of pounds. We seem to get so caught up on every newest diet craze that we don’t actually start anything. 

When it comes to eating a balanced and healthy diet focus on these  rules.

  1. Eat your veggies. I know you have heard this many times before but veggies are your friends. By eating your vegetables you are not only eating enough fiber but you are avoiding the tempting foods due to hunger. Fiber fills us up and it provides lots of micronutrients that your body needs.
    • Focus on the rainbow. Try and add in a variety of colors from orange to green. Your plate should be a ray of colors and not everything all one color hue. Boring….
    • Aim for 7 servings a day. Yes 7 servings a day, if you really stop and think about it one serving is the size of a cupped hand. C’mon we can all get in 7 servings of goodness to ensure vibrant health. Right?
  2. Fruits- don’t avoid them. They provide different vitamins and micronutrients, but they do contain fructose (fruit sugar) so we want to try and eat them in the earlier part of the day and limit our servings to 2-3. The serving size is a little smaller than a cupped handful.
  3. Protein- our bodies need protein for survival. This vital macronutrient helps muscle repair from the breakdown that happens during your workouts. Protein can be found in chicken, pork, beef, eggs, fish, dairy, lentils, quinoa, and beans.  You can also use protein shakes for additional protein. Aim for half of  your body weight in grams.  So for instance a 150 lb person would eat 50-75 grams of protein a day divided among their 5-6 meals each day. *this is a good place to start
  4. Water, water, water-   I cannot preach water enough. It is vital to every organ in your body. You should always have water with you at all times. Chug down a glass of water first thing in the morning to flush out your system. Continue to drink up throughout the day. The minimum water intake is  64 oz of water a day and if you ask me that is still to low.
  5. Don’t stress over carbohydrates. Carbs get the most attention out of every macronutrient. While I agree the average person eats way too many carbohydrates each day, we still need them in our diet. Carbohydrates provide energy and if you truly think about your daily meals, when is the least time of day you need the extra energy and does that align with your carb filled meals? Hmmm. For most people, they are eating carbs with the dinner meals which is generally the last meal of the day and then they are sitting around until they go to bed. Since we are not utilizing those carbs for their purpose which is energy, they only have one other option….

Yep, they have to be stored as fat. Keep your carb intake earlier in the day and before and after your workouts and then still with healthy fats the remainder of the meals. Do you see how when it is broken down, things don’t seem too overwhelming?

Don’t freak yourself out about all the rules that you see on the internet or on television. Think about just incorporating healthier habits and you will be on your way to a healthier you and able to enjoy good health and have your cake too.

Juliewilcoxson.com

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It is the beginning of the year when people get excited about making positive changes however, 60% of the time those changes are short lived.

I want different for you. I want you to achieve all the things that you want out of life but you can’t do it by sitting by and wishing for it. A wish is nothing short of a dream. What you want are goals with actionable steps.

What didn’t you achieve in 2018 that you still want in 2019? Write them down and put some emotion behind them. Why do you want these things in your life? What would be different if you achieved them? How would your life be better? How would you feel if you didn’t accomplish them?

Now what actions do you need to take to make them a reality? Do you need to reduce the amount of television that you watch? How about planning your meals out for the week? Going to bed earlier so you can get up earlier to get your workout in?

Let’s make this year the year with no excuses, instead let’s make it all about action. The choices that you make everyday should reflect the goals you want. If you want to be healthier but you are still eating most of your meals out of a bag, then those choices won’t get you to your goals. You must be responsible for what you eat, getting enough sleep, drinking enough water, working out, getting in movement daily, and talking to yourself positively.

No more wishing for things to happen for you…..

                                                                        Make them happen

Juliewilcoxson.com

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CyberMonday Sale at www.transformations4life.com

 

What better way to celebrate Cyber Monday then with a good sale. Today only all of our gift cards are 20% off and can be used for any of our large group services. These can be purchased by existing members for a friend or family member but only used by new members. Use code CyberMonday18

 

We also have a special on our large group program for new members if you sign up for our  2 day or 3 day month to month programs you will get 20% off of your first 2 months. Use code CyberMonday18

 

Also my Cardio eBook filled with great highly metabolic workouts is on sale for ONLY  Who Says Cardio Has to Be Boring eBook $2.99

 

Hurry because this is a ONE Day Sale only..

 

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The lies we tell ourselves, I will start tomorrow?

I know what you are doing; I have been there myself a million times. You get gung ho about starting a new fitness program or you decide you want to start eating healthy. You may even do great for a couple of days until your girlfriend calls and invites you out for dinner and some wine. The diet quickly goes out the window; but you tell yourself its okay because you will do better tomorrow.

Do You Have a Habit of Breaking Promises by www.juliewilcoxson.com
It’s just one cupcake, right?

Tomorrow arrives but the kids want pancakes and you love pancakes, a couple will be okay besides you will eat well at lunch. But you forgot that it is Lisa’s birthday at the office and they are catering in with pizza and of course there is going to be cake, so the cycle begins.

The Fitness Promise

Maybe, for you it is beginning a fitness routine and the same scenario above plays out. Your girlfriend invites you to dinner during your normal workout time so you skip it. When you get home, you are way too tired to get it in, besides you are too full from all the extra calories at dinner, you cannot work out on a full stomach, RIGHT!?

How many times have you done this vicious cycle where you make a promise to yourself that this is the time that you are going to get that body that you once had or always wanted ONLY to keep breaking the promises you made to yourself?

Would you keep inviting a friend to dinner if they kept canceling on you every time something “better” came along?  I don’t think I would be friends with that person for very long. It would make me feel like a loser if they cancelled our plans because something more interesting was going on.

What is a promise?

Just so we are clear, a promise, as defined by Webster Dictionary, is: “a declaration that one will do or refrain from doing something specified.

When we don’t keep a promise to someone, it communicates to that person that we don’t value him or her. We have chosen to put something else ahead of our commitment. https://www.psychologytoday.com/us/blog/lights-camera-happiness/201005/why-keeping-your-promise-is-good-you

Did you read that part? I put it in bold for you? Breaking a promise, especially a promise to yourself is still a promise; it communicates to that person (you) that you don’t value yourself. We have to start keeping the promises we have set for ourselves to prove that we are worth the time and effort that it takes to be healthy. I have 5 simple steps to help you to NEVER break a self promise again.

These 5 simple steps are designed to help you start feeling better about yourself so that you start to value your worth. As I already mentioned to you, that you won’t take care of something that you don’t value and this is the first place we need to start.

Step 1: Start drinking water every single day. I want you to take your weight in pounds and divide it in half. The number you get is what I want you to drink in ounces every single day 365 days a year without excuses. For example if you weigh 150 lbs then you will need to drink 75 ounces a day (that’s just over 9 glasses of water a day). I know you probably think this is silly but it works. When your body is hydrated, you have more energy (remember when you said you didn’t work out because you felt worn out).  By giving your body the water it needs and desires it can perform the necessary daily functions it needs to do in order for you to feel good.

Step 2: Go to bed 30 minutes earlier than you do right now. Another reason we don’t feel like doing the things needed to take care of ourselves is because we are walking around sleep deprived. We try to fit a million things in a day (I didn’t say productive things but things). Realize you cannot do all the things in one day. You have 6 other days that you can work things into by making a list by priority in which your workouts should be at the top of the list.

Step 3: Move. Movement is life. Our bodies were never meant to sit for 8-10 hours a day. We sit at our desks, we sit during long commutes, we sit in meetings, we sit at the ball field, we sit and we sit and we sit. You need to get up and move, get in your workout every day. Get up every hour and just walk around and stretch. Not only will your body movement patters improve, you will have better mental focus, you will wake up without the caffeine, your body will be happier, and you will feel better overall and you will experience less tightness.

Have you ever flown on a plane and during the safety demonstration they tell you in case of an emergency put your oxygen mask on first and then your child’s. The reason for that is you cannot possibly help your children or anybody else for that matter, if you are incapable of doing so.

If you feel guilty setting aside time for yourself then think of the story of the flight safety demonstration.

Step 4: Feed your body well balanced meals. Think colorful meals loaded with lots of colorful fruits and vegetables. Our body and our skin needs the antioxidants and vitamins they provide. Have your choice of lean protein to help build your muscles, include some healthy fats in order to regulate your hormones, have a little complex carbs to provide energy you need for that scheduled workout. Don’t skip on meals, don’t starve your body, instead fuel it.

Step 5: Have gratitude. I didn’t do this one for a long time and then I realized I wasn’t living in the moment therefore, I wasn’t seeing all the beauty right in front of me. I am one that is always reaching for the next goal immediately after one is accomplished. When I started keeping a gratitude journal every night of 10 different things I was thankful for during that day, my life really changed. I saw my surroundings and I started to live in the here and now. If you can’t think of 10 things then start with just 5, but I promise you can think of 10. It can be anything from that fresh brew coffee in the morning, to the easy drive into work, or the great conversation you had with a friend.

Live in the moment so you can thrive in the next….

 

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August 27, 2018

August 27th, today is my birthday! I have always loved this day- it is the day where everyone makes you feel so special. Everybody’s taking a minute out of their busy schedules to wish you a Happy Birthday, acknowledging you, and just making you feel so darn good about life.

I could never understand why some people dread their birthdays. This is the one day craved out of 365 days that is dedicated solely to you. No matter how you feel your life is right now, at that moment of your first breathe you were loved and your parents had so many hopes and dreams for you. Now, if you are not where you thought you would be that is because somewhere during your path, you let others tell you that you were not capable or not good enough and the sad part is that you listened and you believed their words.

Why do we let others dictate our paths? Why can’t we be simply be enough? Why can’t we believe our own kind words about ourselves? What did you dream of for your future, what one thing did you always want to do that you still have yet to do? Don’t waste anymore time letting others pave your destiny. I am here to tell you that I believe in you and I think you are worth it. Celebrate my birthday with me by reaching for that one thing you always wanted and let’s make this year the year we live to our full potential and learn to love ourselves and shine our light on everyone that we meet.

On this 27th day of August celebrating my 44th birthday I am left feeling blessed. Blessed to be the mother of my two wonderful daughters, married to the man who still makes my heart skip a beat, to have the career that I have with the most awesome clients, and my friends and family who make me feel loved.

Thank you for all the birthday wishes, phone calls, posts on social media, and texts. I appreciate you all very much.

Xoxo Julie

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How is your latest and greatest smartphone doing? Did you look at dozens upon dozens of cases looking for just the prefect one that fits your style yet protects that little investment of yours? Did you take the time to learn about all the greatest new apps? What would you do if you forgot your phone at home and you were half way to your destination?

Would you go back for it?

What did you have for lunch today? Did you skip breakfast? What size was that frappe thing? What about your workouts, did you get those in?

Am I drilling in my point yet? You see we take care of what we value and for most of us it is our phones first and foremost, but for you it may be your car, or a special purchase that you saved up months for.

You need to value your health as you would value your smartphone or whatever it may be. It is the most precious gift you have and you only get one, so unlike the smartphone if you break it- it’s broke…. You cannot exchange it. So why are you treating the phone better than you do your own body?

You know why? Because you don’t value yourself. This is where it all comes down to. You have to love yourself enough to make the things you need to do become a priority. Your health should be your top priority, because no one else can do it for you.

Be a healthy role model for your kids, nieces, nephews, friends, or whoever it may be. Children see how you take care of yourself and if you value yourself. They hear how you talk to yourself when you look in the mirror after trying on an outfit that may be fitting just a little too tight. Children learn their own value from what they see and hear you do. So if for any other reason, value yourself for them.

Put away the excuses of why you can’t because as a trainer, trust me I have heard them all and instead give me a list of reasons how you can. I don’t care what is going on in your life I bet I can still find a way that you can eat healthy, sleep, workout, and still manage everything else on your list.

Be honest with yourself, as busy as you are I bet you could find free time for something you really wanted to do. A healthy lifestyle isn’t a short term fix just to get to a destination. It is a long term, part of daily life, something you do until the very end so you might want to start scheduling it in now.

So let’s start making it a priority in life. Start valuing yourself and get moving towards a healthy direction by putting yourself first.

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We went from teaching boot camps in a beauty salon, Lions Club, SportsCom, church gym, and now our own private studio. We’ve added several new certifications to our profiles, added more trainers, added new programs, and have laughed a lot every minute in between.
It is our 8th Anniversary of transforming bodies and minds in the Middle Tennessee area. We have had the privilege of meeting with hundreds of men and women throughout the years; many which are still with us. We couldn’t love what we do more!!!
We have learned many new things from each and every one of our clients during this time.
Thank you for trusting in us over the years with your insecurities, secrets, weaknesses and allowing us to help you overcome the obstacles. Whether you have been a private training client, a boot camper, small group client, or just followed our social media feed throughout the years- we appreciate you all.
We are looking forward to what new adventures we will be blessed with in the next 8 years. I am so grateful for this path I have been on because I love helping others as I was once one of those women who was intimidated by the gym and feared lifting heavy weights. I absolutely love watching the transformations not just physically but mentally as well. Check out some of our past transformations.
Thank you so much for your loyalty,
Julie Wilcoxson,
Transformations 4 Life

What words would you use to finish that statement? Maybe you can imagine a day that you can fit into those designer jeans you’ve been eyeing for the past several months.

Maybe you can image being able to hike up a mountain without the need of a rescue chopper.

Maybe you can image entering and finishing your first 5k race.

Whatever it is that you want in life, imagine it, feel it, let it leave a burning desire of want in you. Now, what can you say NO to in order to make room for that dream to be your reality? Can you say no to that second helping at dinner? Can you say no to watching that episode of television, is it really that important?

Your want has to be greater than any of the things you are letting stand in your way. What are you allowing to keep you from your dream of living a healthier You.
Take a minute to sit and figure it out and imagine yourself reaching that goal and say no to the things that are preventing you from making it your reality.

Halloween and Thanksgiving have passed and if you have already given into the temptations of that sugary substance- Christmas isn’t going to get any better.  This is the time of year where we are faced with weekly if not daily temptations of fudgy goodness, Christmas Cookie exchange parties, work Christmas parties, family Christmas parties, gatherings, baked goods brought into the office, testing out new recipes for the office, and so on and so on. Once in awhile this isn’t a bad thing, but if you have already starting packing away the pounds in October, December is going to be a doosey and you will be left holding the button off your jeans in your hand.
How are you going to get back on track so you can ring in the New Year without ringing in a bigger pair of pants?

  1. Remind yourself of what your goals are? How does the second piece of pie make you feel? Will the second helping bring you any more satisfaction that the first slice didn’t ? Will you feel good about it after you eat it? The truth is probably not! Instead, I bet your going to feel guilty, bloated, sleepy, and reaching for the Tums.
  1. We are all guilty of reaching our weight loss goals only to start giving in to the old habits, thinking we have more control now! Hogwash!!! A wise man once said, “gaining weight isn’t a reward for losing weight” so don’t try to brainwash yourself into thinking otherwise. Don’t reward yourself with food, “Well I have lost 20 pounds and have been so good I deserve that dessert. Isn’t that the type of thinking that got you to the 20 pounds in the first place?
  1. Couldn’t you say no to that temptation and instead replace it with a healthier option and maybe just have a small taste? This way you fill up on nutrients that actually contribute something to your health and satisfy your taste buds with just a small lady like bite. Now isn’t that much better?
  1. If you know the goodies are in the lunchroom, then go somewhere else. Try eating outside today or taking a nice lunch time walk around the building, once you put in a little time exercising chances are you will no longer want the bad stuff.

Now, don’t get me wrong, it’s okay to give it once and awhile. However, what I want you to come to terms with is that our “once in whiles” are becoming an “all of the time” event. 80-90% of the time you should be enjoying the finer things in life like good clean protein sources and healthy fruits and vegetables and yes I meant ENJYOYING!!! Healthy food shouldn’t be a chore, you should actually enjoy providing your body with the nutrients it needs to grow and recover. You need to get to the point where you crave the good stuff more than the bad and the only way that is going to happen is by changing your mindset and eating more of the good in place of the bad. Trust me, it will become second nature to say no to a brownie when your body is craving an orange and it will happen if you allow it to.
Enjoy your office party but enjoy the socializing more than the food… Enjoy how you feel in that special dress more than you do in your favorite pair of sweat pants. Enjoy the spring in your step more than the extra cup of coffee…. Embrace health and the rest is just fluff on top.
 
 

October 4, 2016

“Food is neither a reward nor a punishment; it is simply a necessity for life”—Julie Wilcoxson.
Research tells us that our reactions are tied to two powerful emotions: One is Pleasure and the Second is Pain. Which emotion steers you into action? Do you react more quickly when faced with a painful situation such as finding a new job due to a layoff, going back to school to get a promotion, or losing weight because the doctor said “do or die”? Or do you react from pleasure such as getting into shape because you found that special man and want to be active with him, pushing yourself harder in the gym because your blood work was so fantastic and you want to keep it that way, or do you make changes because you are so happy with your life that you know this is the perfect time to reach even higher?
Our emotions really do prompt us into action or non action. It predicts whether we stay or leave, want or don’t want, change or don’t change. I know many of you have found yourself elbow high in a carton of ice cream after a breakup or bad day at work. Right?? You were driven by the emotion of pain. You experienced a bad situation so you wanted to feel good and at the time you felt the ice cream would provide that immediate satisfaction. So you were prompted into action by pain and you sought after something that would provide you with pleasure.
If your emotions are that powerful why don’t you use them to drive you further within your life? We are filled with many good intentions; remember that song by Randy Travis, “The Road is Paved with Good Intentions”? The lyrics are so very true. We intend to lose weight, we intend to look for a better job, we intend to start taking our health seriously, we intend to get out of a bad relationship; however the truth is we usually do not act until he situation forces us to out of pain. We wait until the pain is so unbearable or it scares us to death that we finally react to seek pleasure or release.
You may be asking why I am telling you all of this when talking about Fat Loss. My reasoning is, I want you to understand that unless you get your life under control with your stress level, nutrition, and exercise regime your life will be lived in pain. One day your test results will come back in a negative manner. They will show years of abuse to your body, lack of exercise, overrating the wrong foods, and stressing over uncontrollable issues for years on end. All of these factors have a HUGE impact on your body and mind and they all eventually catch up. I am not all about just dieting and exercise so you look good in a pair of jeans ladies. I am all about the whole package. I want to see you live long, healthy, active lives and I want you to raise healthy, active, aware children. I would love to see the obesity rates start to decline and sports and activities increase. I want to see children playing ball at the park and families out riding bikes on a beautiful afternoon. I want to see produce sales rise and processed foods no longer on the shelves, I want the sales of computer games to decline as well and bike sales to go through the roof.
We have this power! We are in control of what we bring in our homes and what we keep out. We are responsible for the health of our children! Yes, US! You and me; there is no one else to blame but ourselves. Your child is not overweight because he doesn’t like sports. He’s overweight because you are bringing the junk into the house.
That’s the plain and simple truth! Sure maybe he likes the donuts and the hotdogs, but it doesn’t mean he needs to have it. Maybe he doesn’t like playing outside when it’s hot, but I bet if you went out there and joined him, he would forget about the heat and enjoy it much more. We have to reverse our thinking and start looking at who we can blame for our own actions and shortcomings. We need to start looking at ourselves and changing the things we can. Who cares if Cheetos are buy one get one free this week. WHO CARES??? Don’t buy them, get some grapes instead. Bake some homemade healthy muffins, sneak some dried fruit in them. Think raw unprocessed and unrefined when you’re in the grocery store. You’re not going to find it in the middle aisles either, shop the perimeter where the fresh foods are.
Produce, get to know the produce employees- ask questions, what’s in season, how do I pick out a peach, what good recipes do you have for spinach leaves, etc. Ask them, they would love to help you. Talk to the person behind the glass in the meat department, what cut of beef is the leanest, how do I tell if it’s grass fed, do you have any good spices you recommend.” Ask, again they would love to help you. Same with the seafood department, so you don’t like the taste of fish, ask them about different ones they can recommend. I mean I don’t like going to the dentist, but I do it anyway, why? Because it’s good for my dental health and I would like to keep my own teeth.
Start using the power of your emotions to aid you in a positive direction before it HAS to be done. Do what needs to be done RIGHT NOW! Don’t want until you have to because your life depends on it. I’m here to tell you, your life depends on it now. Your health needs to be top priority.

October 4, 2016

“Life is either a daring adventure or nothing at all.” – Helen Keller
Most of you have probably heard, read, or had someone tell you about the importance of positive thinking. I’m here to tell you, everything you have ever heard about the subject is completely, 100 %, utterly TRUE! This is the biggest secret to prosperity in your life. It really isn’t about self confidence, it is about positive thinking.
With positive thinking comes your self confidence. Allow me to explain. If you are a negative thinker, you’re probably quick to see the bad side of all things, the injustices towards yourself. In other words, you don’t even see the glass is half empty- it’s just empty to you. When a friend or coworker is trying to provide a solution to you, you are the one who is quicker than lightning explaining ALREADY why it won’t work. Do you know any of these types of people?
Maybe you are one of these types. On the other side of the spectrum you have the positive thinkers. This type of person can be rather annoying to the negative thinkers. They usually have a smile on their face, their quick to find the lesson out of difficult situations; they put a positive spin on it and move on. They come up with solutions to most issues in life instead of worrying, they always see the glass as half full, they think life is FUN and exciting and they look forward to each new action in life.
These are the type of people who are the so called “life of the party”. They don’t sit and wait for the door of opportunity to open, they find their own opening. They set goals and hold themselves accountable to reaching them. Do you know any of these types of people? Maybe you are one of these types? I can identify with both; I used to be a negative thinker, in fact, one of my best friends, used to call me “B Negative.”
Man that used to make me so mad because I didn’t think I was like that. Maybe, that is where you are right now. Maybe you just can’t see how negative you are but others can. I suggest, ask your dearest most trustworthy friend to really be honest and tell you if they see you as a positive person or a negative person. It took me a lot of studying on the subject, removing negative influences from my circle, and surrounding myself with more positive, healthy influences, before I changed my entire way of thinking. It didn’t happen overnight, it still takes practice.
I admit, I still have moments when I beat myself up, but now I know how to recognize it and change it around. You see, you will never attract the wonderful pleasures in life if you are a negative thinker? How could you possibly bring in life’s gifts if you don’t feel blessed already? When I feel down due to not getting that new client to change or that big “break” I thought I deserved so much, I take a minute to think about all the blessings I have in life.
There are so many people on this planet that would love to be living my life, due to all the misfortunes they are facing in theirs. Yes, I have PCOS, I hate that I have to live my life with this title, I hate that I have to work out so much harder, and that I can’t sit down and eat a bowl of pasta like a majority of other people. However, on the other side of the coin, look at the beautiful platform that I have been given.
I can reach women who are suffering from this dreaded illness. I can relate to them and educate them on how they can still transform their lives and live a beautiful and healthy life. I am a healthy MOTHER of 2 beautiful, smart, and healthy daughters, I am married to the man of my dreams, I live in a beautiful home, and I am able to transform lives for a living. HOW BLESSED AM I? Am I really going to allow one bad hand that I have been dealt wipe out all the blessings I have? Heck no and I truly hope you can see that too. Let me tell you a short story. When my daughters were babies, they would get tired of being in the car while I ran around town running errands and they would cry, well let’s be honest, they would scream.
Many of you moms can relate to this story, I’m sure. It would cause me anxiety, listening to them scream while I am driving through traffic and there was nothing I could do about it or was there? I would simply change my way of thinking. I would think about the women who have tried to have children and were unable. How they would do anything to be able to listen to children of their own cry. This simple thought would allow me to calm down, which most of the time would calm my daughters down.
I would start singing to them, making up the silliest songs as we drove down the road, I would sing about the things I see out the window, about the love I have for them, about what we were going to have for dinner, etc. Whatever popped in my head, I would change into a song. By the time we arrived home, they were both asleep, I was relaxed, and I was in a positive mood, because every time that happened, I knew how blessed I truly was. Now that is the power of positive thinking. I am in no way suggesting that you have to walk around with an enormous grin on your face happy go lucky every minute of every day.
That would be a very difficult thing for anyone to accomplish. However, for the most part, you can be happy if you choose to be. When faced with a failed project, instead of reminiscing about all your past failures, reflect on all the accomplishments you’ve had in life. Even if that means remembering years back to find just one. Focus on that ONE moment, how proud you felt, and the confidence you projected and pick yourself up and duplicate those feelings.
Don’t ever allow one negative experience predict your stopping point and don’t ever let anyone tell you that you can’t do something. You can do anything that you BELIEVE you can do. You only have one person to impress, one person to prove to and it’s not your mother or father, husband, or friends- it is only YOU! Don’t let yourself down. With every adversity in life, face it with an open and positive mindset and you will see it through. Never give up on yourself and your abilities! I don’t even know you and I believe in you.
Set your goals and stick to them, everyday work at one thing to get you closer to that goal. If you falter, instead of quitting, pick up from that point and move forward again. If you allow yourself to quit, you will never make it to the top. You have to start somewhere, so start RIGHT NOW! Not Monday, not Sunday,
Not after school is back in session or winter break, after vacation, or after this or that. START NOW!!! If you start you will have to keep going. Tell everyone you know that you are embarking on a new chapter in life and you want them to be a positive influence in your life.
Ask them to keep you accountable but not to judge or be negative to you in anyway. Which means, if you decide to indulge in a dessert and you have been 100% on track with your healthy eating – then they need to spilt the dessert with you instead of harping on you with, “you can’t eat that, you know you shouldn’t be, blah blah, blah.” You need support not nagging or ridicule. So select your support team sensibly.

The subconscious mind is a powerful tool that many of us don’t quite understand. I have read many of books on the subject, have seen the proof of the research, and am fascinated with how it can change your life if you just gain an understanding on how to use it. Every thought we have must go through the subconscious mind. This part of the brain is what makes our thoughts become a reality.  Have you ever thought of a friend whom you haven’t seen or spoken to in awhile, then out of nowhere you receive a Face Book Friend request or a phone message from them? Have you ever wondered how those types of things happen?  How about when you’re in a rush to get to work or drop the kids off at school and like clockwork, the slowest person on Earth pulls out in front of you. How aggravating!!! Or the time you were so worried about missing your flight, in fact all you talked about was how you couldn’t’ miss your flight; then you actually did! Or the time when you were asked to do a project and you responded with, “I can’t do this”, and when you did try you failed. Or the time when you complained about never having money and all you ever get is bills so now every time you go to the mailbox, all you ever see is bills.  Are you starting to see a pattern here? Have you ever wondered why people with so called “poor luck” keep receiving more poor luck?  On the other hand, the rich get richer, or the “blessed” become even more blessed. Do you think maybe it has to do with their way of thinking or are you convinced there is such a thing as luck? For me, I don’t believe in luck.
First of all what is luck? Luck- noun: is the chance happening of fortunate or adverse events; fortune.
The chance happening of fortune or adverse events, isn’t this something we can create or avoid with our thoughts and actions? Now I believe in a lot of things, but luck is not one of them. I truly believe in the power of the mind. I believe our thoughts control our actions; as well as control what we bring into our lives and also what we keep out of our lives. I also believe that when we fill our minds with nothing but those things  we don’t want in life that in fact that is all we will receive. Have you ever muttered the words, “I just can’t lose weight, no matter what I do?” According to The Center of Disease Control and Prevention 24.6 % of the women in the United States is obese.   Think about it, who has the most influence on your everyday decisions and choices that you make? Who is in your head 24 hours a day, 7 days a week, and 365 days a year? This force never takes a break, no holidays, no time off, just always there talking to you. You are!!
You are the biggest contributor to your success and to your own demise.  If you are doing nothing but thinking negative thoughts, telling yourself constantly how stupid or ugly or fat you are, if your thinking about all the things that are wrong in your life on a day in day out basis, focusing on all the troubles your facing, THEN HOW IN THE WORLD DO YOU EXPECT TO EVER ACHIEVE YOUR GOALS! You are putting too much energy into the negative. Let me ask you something, if you had a friend that was always putting you down and telling you what you can’t do, would you stay friends with that person? If you are currently in this situation, then you need to find some distance and spend your time finding some new friends. Friends are there to lift you up when you’re down and encourage you to do the things that you are afraid of trying.  The first place you need to start is replacing those negative self talks with positive ones. Here’s a little exercise to help you out. Every time you have a nonconstructive thought about yourself, your accomplishments, or your life, I want you to immediately replace it with something positive. It doesn’t matter if you truly believe it right now or not. I just want you to change your negative habits for more constructive ones.  Make a list of the most common negative things you think about. Next to it I want you to write some positive words that could change the entire dynamic of the thought. For example:   Negative Behavior Positive Behavior  “ I am so fat” “I am working on transforming my physique”  “I just can’t seem to lose any weight” “My body is losing body fat as I feed it healthy meals and exercise most days of the week”  “Nothing fits” “My clothes are becoming looser as I take care of my body”  “Why can’t I stick to my goals” “I am getting closer to my goals each and every day”  “I just have bad luck” “Life is about making the impossible, possible.”    Of course, you will have a completely different list, but do you see how easy it is to change your way of thinking? Practice this daily until it becomes second nature to you. Don’t allow your mind to run away with destructive thoughts about yourself.  A good rule of thumb is: if it doesn’t bring you closer to your goal, then don’t think it or do it. You should always be moving forward not backwards.