Staying the Course with Your Fitness Goals
Feb 3rd
Image: Snagwire Media
Today is Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
I’d like to know, do you eat and exercise according to what you want?
Think about that one for a moment. Do you consistently make the right food choices and lifestyle choices? Or do you get derailed by “the world” and its “forbidden fruits”? And do you consistently exercise each week?
If you’re struggling to get started, or if you have and sometimes “fall off the wagon”, I’ve got a powerful technique to share with you and it is amazingly powerful.
Here’s why…
People have this unique tendency to go back and forth when it comes to nutritional decision making. When faced with a number of choices – some good and some not-so-good – indecision sets in, tension rises, justification and rationalization sets in, and we sometimes make the wrong choices.
Then what happens?
Well, in retrospect we know we faced a moment of weakness. We know that we rationalized a poor choice with thoughts like:
· “It’s only one”
· “I’ll try again next Monday”
· “I earned this treat”
· “I’ll get back on the plan tomorrow”
· “I worked out really hard today”
You get the point, right?
“The reason most people fail instead of succeed
is that they trade what they want most
for what they want at the moment.” – Flossie Alexander
There are a ton of phrases that help us justify poor decisions. However, as we all well know, it’s only after we make the poor decision that we see the err of our ways.
So today, I’m going to disempower these harmful phrases by introducing a new phrase. This will absolutely help you avoid the poor choices we’re all prone to making. A phrase that will give you control back when you feel like you’re slipping.
“It’s just food … I’ll stick to my plan”
Here’s how it works
You’re at the office and your co-worker brings the leftover deserts from her catered party. You see the tempting treats and they look delicious. Before you start that conversation in your head where you debate and negotiate with logic, you shrug your shoulders and say, “It’s just food – I’ll stick to my plan.”
My Clients (and me)
Having worked my way through this struggle and having worked with countless weight management clients, it always amazes me how much time we’ll spend debating about whether or not to eat a certain foods.
Of course, we all have our share of internal debates with food choices. But some of these internal struggles amaze me. Indeed, many clients have explained in graphic detail the internal dialog and bartering they go through over something as simple as the office candy dish.
Out of control isn’t even the phrase for it. Instead, they were under the control of the candy. Or the pizza. Or the donuts. Or the sugar free, artificially sweetened jello. Or the after work beers.
Or the …
Now, I know you might be thinking this couldn’t possibly work. After all, with all the serious dietary choices people have to make – and all the psychological baggage involved – a simple shrug of the shoulders couldn’t possibly work.
Well, you just have to try it to see how this works. This is one of the most powerful strategies I’ve ever found for helping me and other folks make the healthy decisions day in and day out.
It allows folks to avoid the messy mental gymnastics and gives them a touchstone for remaining true to their real intentions and goals. Indeed, it helps us avoid the problem outlined in this quote — “The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment.”
Take your power back …
Now, let’s be clear. You don’t exactly have to use the phrase “It’s just food” Instead, you can choose from a host of other phrases. Pick a trigger phrase that turns your nutritional decision making into a “no big deal” proposition and take your power back.
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
What Exactly is Conscious Living Anyway?
Feb 1st
Good Morning Friends!
Today I’d like to clarify what conscious living is all about and provide a few examples of how we can all incorporate this philosophy into our daily lives.
Michael and Bianca Alexander over at Conscious Living TV have the best definition of conscious living I have come across which states:
Conscious Living means taking responsibility for our experiences and living with awareness to make choices that sustain ourselves, our communities and the planet. While meditating and practicing yoga will get you headed in the right direction, Conscious Living is also about how you shop, eat and live.
In short, conscious living involves doing what is right not only for our own benefit but for that of the world as a whole. It involves actively seeking solutions that will bring us in harmony with the world around us and doing what we can to teach others how to live this way as well.
Living Consciously
As the quote mentions above, it is fine to take up meditation or yoga as a means of getting in tune with yourself and nature but there is so much more to it than that. To live consciously requires changing our perceptions and practices on all levels of being – spiritually, mentally/emotionally, physically and financially – so that we maintain a “do no harm” attitude in everything we do. Here are a few examples of how you can incorporate conscious living into daily life:
- Reduce, Reuse & Recycle: Reduce the number of plastic water bottles in landfills by purchasing a reusable bottle instead. Cut sheets of documents that are no longer needed (You only print when necessary , right?) and use them as makeshift scratchpads. Finally, if you have outdated electronics lying around your home donate them or recycle them instead of tossing them in the trash.
- Purchase Eco-friendly Fashions: Find alternatives to clothing that hurt our fragile planet. Environmentally safe clothing made from sustainable materials such as bamboo and organic cotton is just as fashionable and you can feel better about your purchase knowing you are doing your part to protect the earth!
- Shut It Down, Shut It Off: Keeping electronics plugged in or turned on when not in use wastes electricity so unplug items such as laptop adapters and cell phone chargers when not in use. Additionally, disconnect appliances such as irons and toasters while not in use. Even though they are not being used they are still using power.
These are just a few simple steps that can used to leave a cleaner healthier planet for generations that follow. Many others can be found on sites like Conscious Living TV. Check them out and tell Michael and Bianca I said hello!
Today’s Meditate on This affirmation: I do all I can to live in harmony with the planet and its inhabitants.
Have a PERFECT day!
Michael Stagg
Overcoming Workout Resistance
Jan 27th
Image Credit: FitSugar.com
Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
What causes you to avoid or stop working out? Common reasons we neglect out fitness training include:
- Mental fatigue: Attempting to workout after a long day at the office can make your routine appear to be harder when it’s not. On days when you feel overworked or too stressed to workout go for a long relaxing stroll instead.
- Uncomfortable working out around others: Not everyone likes being part of a gym community. This may be especially true if you are just starting your fitness program. If getting gawked at in a gym full of hard bodies is too daunting for you simply workout at home until you are confident enough to attend a gym. Alternatively, you can always get together with family or friends to go the the gym as this provides a support mechanism that all involved can utilize to stay motivated.
- Improper fitness apparel: It’s likely that if you don’t have proper workout gear you may become discouraged and stop your training. Remember that your clothing should not impede movement or be too constrictive. You want to make sure your shoes are designed for the particular exercise(s) you will be doing (i.e. running shoes for jogging, cross trainers for multiple types of workouts).
- Good old fashioned laziness: Sometimes we just don’t feel like working out and just want to lounge around. This is simply the mind trying to persuade you that you don’t need to workout. Don’t give in to the temptation to slack off! Instead remain determined to get your workout in.
Remember your goals and why you began working out in the first place. Identify any resistance factors and develop a plan to shake them off. If you are working with a personal trainer or weight loss coach discuss your feeling with them so that they can recommend ways to combat your desire to neglect your routine. If you don’t have a fitness/weight loss coach contact me at info@youcannowcoaching.com we can discuss your needs. Investing in your workout routine is an investment in a healthy future!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
You are Not that Into You – Letting Go of Unhealthy Relationships
Jan 25th
Who Do YOU Love?
Good Morning Friends!
Have you ever found yourself in a relationship (or two, or 10) where you know you were being abused – on any level – or perhaps taken advantage of in some way? I found myself in just that situation during what I call my “learn it” years. This was a little over 13 years ago before I met my wife.
I was in a relationship with a woman who I allowed to mistreat me as well as cause me unimaginable mental anguish. Why? Because I refused to love myself more than the thought of her loving me. That is, I wanted to believe so badly that she loved me as much as I did her that I ignored what she was doing to me. I was more into her happiness than my own.
I think many of us are like that. We forsake our own happiness to please everyone, be it our spouse, our kids or our job. What happened in my case was I started hanging around more positive people and from observation (and the occasional lecture from friends) I learned to love me without hating someone else. In fact, before I let go of that relationship I thanked her for the experiences I had with her. In further retrospect it was through the pain she caused that I was able to help a friend – the woman who would eventually become Mrs. Stagg – let go of her own destructive relationships.
I offer this insight to everyone I meet that needs it: when it becomes evident that you are not that into you it is at that point that you need to step back and ask yourself why you are placing a higher value on the happiness of others at the expense of your own. As Buddha said, “You yourself, a much as anybody in the universe, deserve you love and affection”.
So, what’s it going to be? Will you continue to forfeit your own happiness or will you endeavor to follow a path that focuses on cultivating your own happiness while doing what you can to help others find their own? Think about it and while you are pondering that question here is today’s Meditate on This affirmation:
I will no longer allow others to compromise my happiness.
Have a PERFECT day!
Michael Stagg
Add Strength Training to Your Workout to Boost Metabolism
Jan 20th
Did you know that a pound of muscle burns approximately 50 calories per day at rest? Strength training will help you add muscle and easily maintain a lower body weight. For discussion’s sake, say you gained five lbs of muscle tissue. That equates to having burned 250 (50 calories X 5 lbs = 250 calories) per day! By burning an extra 250 calories each day you could lose about a pound of fat every 2 weeks without making any other changes. Additionally, you could eat an extra snack each day and not gain an ounce.
The amount of muscle in your body dramatically influences the number of calories you burn each day; overall, gains are directly related to the height/weight of the individual. Oh, and ladies, do not put off strength training for fear of looking less feminine! Remember that what we are talking about is increasing your muscle mass for overall fitness, not body building where the emphasis is on “bulking up”. If you are still uncertain about incorporating strength training think of it this way: a pound of muscle is the size of a tangerine and a pound of fat is the size of a grapefruit. Which would you rather have on your body?
Strength training is the way to go, not only kick your metabolism into high gear but to look and feel great! If you are unsure of what to incorporate into your strength training regimen simply contact You Can NOW! Coaching at (800) 621-9770 or via email at info@youcannowcoaching.com and we will help get you going!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
Help for Haiti
Jan 18th
Text YELE to 501501 to donate $5 to Haiti Relief Efforts
Greetings Friends,
I’ve been searching for a way that I can support Haiti in its time of need and thanks to blog buddies Kelly Diels and Danielle LaPorte I have found my way to donate.
For the next 30 days 75% of all proceeds from my writing efforts will be donated to Yéle Haiti, a grassroots organization created in 2005 by Wyclef Jean dedicated to the betterment of the nation. I ask that everyone that can please donate to Yéle Haiti here or send text YELE to 501501 and a donation of $5 will be made for Haiti relief.
Meditate on This: I look beyond my own trivial needs to help others less fortunate.
Today is the PERFECT day to give … open your heart and share what you can anyway you can.
Michael Stagg
Live Your Dream of a Healthier Life Today!
Jan 13th
Image By: Dream Designs Photography
The Holidays are over, the kids are back in school and we are starting to think about the year ahead and keeping our resolutions to be fit and healthy. Did you over-indulge during the lazy days or ate your way through the Holiday? Are you finding it hard to stick to your resolutions (or set unrealistic ones) to improve your health and simply given up altogether? Relax! Success and failure are a part of life and so is your commitment to living a healthy lifestyle.
Take a moment to review your goals and remember the reasons why you really want to change. Visualize an image of yourself at the perfect level of health. What are you doing? How do you feel? What are the steps you could take today to live in this healthy body? It is all a matter of choice so decide to live your dream of a healthier life and start today!
Could you use a helping hand creating and maintaining your health and fitness goals? Setting yourself up with a lifestyle and weight loss coach, like those found at You Can NOW! Coaching, is a great way to renew a commitment to a healthier you when the excitement of new resolutions has waned. Visit us online to find out how we can get you back on track today!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
A Lesson In Every Tear
Jan 11th
The Incomparable Mary J. Blige! Happy Birthday Mary!
Greetings Friends,
I was listening to one of those online radio stations and heard Mary J. Blige’s song “Each Tear”. It is a very inspirational song about learning from the mistakes we’ve made and not giving up on a dream (at least that’s what I got from the song).
A few days ago my youngest daughter came to me and my wife to discuss a situation she was having with her new boyfriend (she just turned 16 and was frantic about finally being able to date … I digress). While she was not in tears about the issue anyone could see she wasn’t that far from “letting it all out”. The wife and I told her that 1. the situation will pass and you will survive it, 2. the boyfriend has to be made aware of her feelings and given an opportunity to make amends and finally 3. if he cannot or will not make amends then she may have to consider moving on without him in her life. Pretty heavy stuff for a 16 year old - or anyone for that matter – to consider.
Mary’s song alludes to several key milestones on the road to maturity:
Rising again (and again) when we meet with failure – As much as we’d like to escape the experience of failure it is something embedded into the fabric of our very existence. Why? It is through our failures that we learn to succeed. We take what we’ve observed, remove what didn’t work and apply new things until we achieve success.
Their is no “do over” button – We cannot take back the things we’ve done in the past, but that’s OK. That’s why those things should stay in the past. While life does not offer us a redo button it is conveniently equipped with an edit function allowing us to review and make changes to existing situations based on past actions. I’ll be the first to admit that I press that button … often!
That which does not kill you … – Another thing that we seldom think about is the the impact of a seemingly negative situation on our daily lives. For every instance of a “bad” thing we experience in our lives there is a counter-balance of “good”. Sayings like “it’s always darkest before the dawn” stem from this realization. If we focus our attention on the light at the end of the proverbial tunnel we will experience a shift in our thought patterns and realize that we are made of sterner stuff than we give ourselves credit for. Additionally, by purifying ourselves in the fires of life’s trials we burn away all doubt and fear and are left stronger, more capable of meeting – and overcoming – life’s challenges head on with an almost god-like level of determination.
Love will conquer all – When all else fails, just knowing that we have the love and support of our family and friends can turn the tide in our favor regardless of the issue. More importantly than that, self-love allows us to understand that we are worthy of better and cheers us on as we continue to fight for our happiness. Cultivating a healthy daily dose of love. self-love or otherwise, gives us the strength we need to face whatever life throws our way.
Mary’s album “Stronger with Each Tear” is in stores now. Visit her official site here or connect with her on Facebook.
Today’s Meditate on This Message is:
Life’s lessons are my teachers and I willingly learn from them.
Have a PERFECT day!
Michael Stagg
My II Sense Gets a Makeover!
Jan 9th
Greetings Friends!
I’m sure you’ve noticed something … different … about My II Sense. Very observant of you! Yes, My II Sense is now powered by WordPress! We wanted to give the blog a more tailored look and feel that we could not obtain on the Blogger platform.
You will be noticing some other changes to the blog over the next several days as we learn the lay of the WordPress land but rest assured we will be delivering the same great content on schedule. As always thanks for the support and please leave a comment or contact us with your thoughts on the new look for My II Sense!
Have a PERFECT day!
Michael
MIIS
Resisting Change Prolongs Successfully Meeting Health Goals
Jan 6th
Wellness Wednesday with Life and Weight-loss Coach Flossie Alexander of You Can NOW! Coaching
There’s a saying that states: “What you resist will persist.” This saying is especially true when we are attempting to create new habits and behaviors in our lives.
As we focus on creating healthy change our attention and energy is often directed to resisting our new habits with tempting foods and even our own laziness.
When faced with an unwanted thing or behavior our first reaction is to resist its removal. The act of resistance feels as if we are pushing something away. Resisting the thing we need the most – improved eating and exercise habits – makes the temptation for the bad things seem to grow.
Consider this: “The things you embrace tend to erase”. When I work with clients on techniques to shift behaviors we often focus on ways to become accepting of the old behaviors and temptations. Discovering ways to embrace our “old ways” while creating new behaviors will clear our path to lasting change.
When I work with clients, we really focus in these areas. As a first step, this week make it a point to notice what you’re resisting. Does resistance feel like you are pushing something away? Do the things you are resisting tend to persist? How could you embrace these things and transform them into tools that will help you achieve your goals?
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach and a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
