Week 4: Vision and Action

Developing Self Discipline!

Imagine yourself 6months from now, where do you want to be, what do you want to be doing, how do you want to feel? Discipline is doing what you need to do, especially when you don't want to or don't "feel like it." Discipline is recognizing that you may have to give up some of what you want, replacing it with what you need, in order to achieve what you desire!

Every time you choose not to give in or give up, you are strengthening your resistance habit! You are not weak. In the past you may have been weak, you may given up, but if you address your concern and work to create new habits, it means you can change, you can and will be strong, but you must keep fighting for it!

Old habits are hard to break but CAN BE BROKEN!

I've been dealing with personal struggle and challenge for a few years since I hit rock bottom. My worry/fear is that I will one day return to that horrible, sad state of mind. However with each challenge I see through, with each positive affirmation I use to replace a negative thought or feeling, new "habits" are forming... And I'm learning that all this hard work along the journey is working and the hard work is no longer hard, it's becoming more natural and habitual. Do I still worry? Yes, but at the same time, I am stronger everyday and my belief in myself is stronger than my fear! Or I keep telling myself that until I truly believe it! 😉

You are creating your vision!

Are you somewhat frustrated with the results you have made thus far? In the meeting we discussed some things you may be able to improve upon in order to feel more accomplished.

PORTION SIZES! Have you been giving this challenge your best effort? I've asked you to measure and weigh your food to see how it compares to a true serving, as well as log your food in MYFITNESSPAL. Have you? Logging will allow you to see each day and each week as a big picture: how to do measure up on macronutrients, sugar content, sodium and vitamin levels?

We also suggested perhaps taking a time released vitamin. Vitamins help metabolize and transport macronutrients. Be sure you are getting them in!

Mindless eating vs planned?

All those extra calories do add up! Including creamers, dressings, table snacks, drive through snacks, children's leftovers, appetizers... liquid calories, especially those coming from frozen drinks, juices, soda, ALCOHOL... These calories all count! Even the calories consumed that didn't go into the measuring cup or make it to the scale to be weighed😉

Sure you can treat yourself to a nutrition-less, tasty treat, but plan it into your week or adjust for it if it was not scheduled!

Are you worried you will still be hungry? Relax,eat the serving size, wait for your food to digest, distract yourself and if it turns out you are still hungry, then have more!

Are you trying to find a way you can consume the most amount of food for the least amount of calories?

Remember each time you eat is an opportunity to fuel your engine, to assist in the development of your amazing machine! You can choose to use this opportunity to intake high quality food or processed, packaged, chemically engineered junk food.

Just because a food says fat-free or low calorie does not mean it's healthy. Usually they contain higher amounts of sugar or chemical.

Remember there are all different types of fruits and vegetables. If your goal is weight loss, pay attention to the amount of carbs, starches and sugars these food contain. Choose wisely. Peppers are better choice than carrots or corn, and Berries are better than bananas!

Please do not think of this as a diet..: this is a live-it, a lifestyle. So find what will work for you! Put in the time and hard work now, bc in time it will become second nature!

Do not skip meals as this will slow your metabolism... Keep that engine burning!!

Squash,spinach, tomato, pork sausage...

Don't set yourself up with unrealistic goals! Making drastic changes all at once is setting yourself up to fail. Yes, visualize your future goal, but be willing to break it down one small goal at a time! Look forward to the next small goal, the next challenge. Do not allow yourself to be overwhelmed by the big picture!

Do not, do not, do not... Focus on the scale! Focus on progress in other areas: small achievements!

Allow me to remind you about the importance of WATER WATER WATER WATER!!!!

Cook when you can, make time! However, make time for fun and relaxation too! STRESS is also a big culprit is weight gain or difficult weight loss.

Stress less and sleep more! Please go to bed feeling satisfied: write in your journal or just take a moment to reflect on what makes you happy and grateful for that day! In the morning... Wake up ready to attack the day! Ready to seize opportunity! Remind yourself it's up to you, your attitude... "Today is gonna be a great day!"

Nutrition goal for the week will be:

NEW GOAL:

try a new healthy recipe and share it

:read nutrition labels/ watch for SUGAR!!!!!

CONTINUE TO:

Hydrate - eat breakfast- choose real food- track it, measure it, plan it.

Increase your resistance habit: do not give in, or give up, fight back! And give yourself credit for the small things!