Healthy New Year: Shrink the Change!

I realize it is now the first Monday in February so it isn’t technically “new year.” But according to most statistics, most people who began January with lofty resolutions have already forgotten all about them and slipped back into their default behaviors. It doesn’t have to be this way! And if you thought it was too late and you messed it all up for this year – think again.

Dr. Chris Kresser had a wonderful article entitled Shrink the Change. He talks in this article about why people who have small, attainable goals are MUCH more likely to succeed in attaining them. He refers to it as “shrinking the change,” which I happen to love. I call it taking baby steps but they are essentially one and the same.

He shares some examples of how to think really small by breaking down your goals into tiny (baby) steps. I suggest exactly the same thing in Today is Still the Dayboth the book and the coaching plan. The reason is that baby steps are more powerful than you may realize!

 

I have written about the benefits of baby steps several times in the past because they are such an overlooked, yet effective strategy! You can read two of my prior posts here and here.

So regardless of what your resolution or goal was or is, shrinking it down into baby steps will make it doable. If you need help with this, please contact me. We can have a free, no obligation 15 minute consultation to discuss how you can best move forward with your goals.

Have you ever considered “shrinking the changes” you want to make? How do you think it would work for you?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

**It’s not too late to get in fantastic shape for 2019!

When you purchase either the print or Kindle version of Today is Still the Day, email me at ann@threedimensionalvitality.com and I will send you a printable pdf of a book insert with some helpful tips and you will be entitled to a free 15 minute consultation for any questions you may have!

Please take advantage of this offer. What have you got to lose?**

Make gradual changes. Boost health, vitality and energy. Become your best YOU.

Advertisements
Posted in Fitness, Nutrition, Overall Health and Wholeness, Soul Health, Spiritual Health, Weight loss | Tagged , , , , , , , | 2 Comments

Weight Loss: Take a Deep Breath

Where do you think fat goes when you exercise, eat better and begin losing weight? Do you think it is somehow magically turned into muscle? Do you think it gets burned up as fuel for energy? Do you think you poop it out? Many experts actually believe all these things.

Many dietitians, doctors and personal trainers believe burning fat during exercise causes it to be burned  as fuel for energy. Some believe fat is excreted through urine or feces, while others think it is magically transformed into muscle.

Obviously fat and muscle are two very different types of tissues. Fat or adipose tissue is found under your skin, between muscles and around internal organs. There are different types of muscle tissue, which is found throughout your body, including your heart.

According to physicist Ruben Meerman and Professor Andrew Brown from the University of New South Wales, exercise will definitely help you reduce the amount of fat in your body and increase your muscle mass but it does that by increasing and decreasing each directly and separately. It doesn’t convert one to the other. In fact, according to their research the lungs are the primary organ for excreting fat!

They calculated that when you lose weight, you exhale 84% of that lost fat in the form of carbon dioxide and the other 16% is excreted via bodily fluids.

Exercising is a great way to increase how deeply you breathe. As I suggest in Today is Still the Day, taking time throughout the day, especially before meals, to relax, take a few slow, deep breaths will help defuse stress, improve your digestion and perhaps help you lose some fat!

Where did you think fat goes when you lose weight?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU

Posted in Detoxification, Overall Health and Wholeness, Weight loss | Tagged , , , , , , | 2 Comments

Healthy Weight Loss: Why Comprehensive Works

I am a huge believer in mind-body healing. After all we are each a spirit, who has a soul (mind, will, emotions) and we live in a physical body. Having all aspect of your being in alignment is really the only way to true wholeness. You can’t just focus on the physical and ignore spirit and soul and think you will be truly healthy. It just isn’t possible. We are integrated beings.

Often we jump from one ‘health’ product to another all the while, still feeling exhausted, overwhelmed, confused, and full of physical symptoms. Problem is we never really address the root issue. You can’t just take a handful of supplements and think they will magically solve the problem any more than taking any medication is the total answer to healing.

Being well is just as much an inside job as it is an outside job. What you eat, how much, the quality of that food, is definitely important for health and for weight loss. I would never dispute that. However, what you believe about it and how you think about what you do informs your choices and impacts how your body responds.

If you believe making a certain change will result in healing or more energy or weight loss, you will be more consistent with it and it will do what you expect more often than not. That is the whole premise behind the placebo effect. People are given inert, sugar pills with absolutely no power to heal. They are, however, told that the pill will heal their problem and the power of their belief is what actually causes healing.

If our thoughts and beliefs are that powerful – and they are – shouldn’t we be paying more attention to them? This is true in all aspects of health, including weight loss.

I have found that combining what you put on your plate, what you think about it and yourself, is the KEY to going from unhealthy to healthy, from burned out to balanced. While it is imperative that you properly nourish your body with high quality, one-ingredient foods and clean water, it is just as critical to nourish your spirit and soul!  That is an aspect of Today is Still the Day that I believe is overlooked in many other plans. You can be slim and still be unhealthy! Changing your diet is only one part of the puzzle.

I think the bottom line is that we have to consider our ultimate goal. Sure you may want to lose 25 pounds and maybe for the sake of your heart or your knees, you desperately need to. It’s important to realize that the excess weight is a symptom. In order to change that long term, you have to find the root issue. That’s why “diets” don’t work – they are temporary and only address the symptom. Ultimately, you want to be a healthy, vibrant person who is able to live life with ease and joy.

That’s what true health and wholeness is. In order to achieve that, you can’t ignore your spirit and soul and just focus on dropping a certain number of pounds or fitting into a specific size jeans.

Health is more than the absence of illness and it is more than just being a certain size. So instead of just focusing on the diet or the scale, pay attention to the whole person and I would be willing to bet you will experience so much more success!

How do you approach any improvements in your health? Do you just focus on the symptom or do you dig for the root issue?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Detoxification, Emotional Health, Fitness, Nutrition, Overall Health and Wholeness, Soul Health, Spiritual Health, Weight loss | Tagged , , , , , , , , , | Leave a comment

Weight Loss: Why Detox is Step One

The first two weeks of the Today Is Still the Day plan are what I refer to as detox weeks. Some people get nervous when they hear that word but there’s no need for anxiety! I have very good reason for beginning with detox. My main purpose is to make the rest of the plan easier for you. When you begin by eliminating certain foods that can cause cravings and sensitivities, you give your body an opportunity to reset. You even retrain your taste buds which are renewed every 14 days or so!

There are many integrative physicians who believe we should be constantly in a minor state of detox in order to support our body’s own systems in dealing with the toxicity of modern life. Obviously I agree. Because we are exposed to more and more toxins in the air, food, and water supply, our systems have been overtaxed. Your body is created to detoxify, but when it becomes overwhelmed from every direction, you begin to break down.

I believe I have simplified the process. Rather than some extreme fast or other restrictive “detox diet” I prefer to decrease the toxins we might be taking in by focusing on high fiber, cleansing, organic produce and lots of clean water.

Those first two weeks usually also eliminate starchy carbs and grains unless you are dealing with adrenal fatigue or some other issue, which simply makes it easier for you to focus on clean protein, healthy fats and non-starchy veggies, especially cleansing leafy greens. These foods reduce inflammation while supporting your natural detoxification systems with the nutrition it needs.

What is different about the detox weeks on my plan is that you also detox your spirit and soul. That means negative thinking, attitudes and beliefs. I don’t think anyone would argue with the fact that besides toxins in the air, food and water, we are also exposed daily to toxic thoughts, words, relationships and beliefs. Often we are not even aware of them, but they are weighing us down just as surely as GMOs and pesticides do.

Today is Still the Day addresses detoxification in a holistic way because if you only detoxify your physical body and ignore your spirit and soul you’ll end up right back where you started before you know it. You wouldn’t let trash, dust and dirt accumulate in your home without continually cleaning and staying on top of it. Should you do any less for your health?

Do you agree that detox is an important first step to weight loss and overall health? Why or why not?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Detox, Detoxification, Soul Health, Weight loss, Women's Issues | Tagged , , , , , , , , | 5 Comments

Weight Loss: Choose Your Hard

If I asked you which was harder – losing weight or keeping it off, what would you say? Most people would likely say losing weight because so many struggle with that aspect. Too many people are constantly dieting only to gain the weight back and then some and start the same roller coaster ride all over again.

In all honesty, as I say in Today is Still the Day, you can lose weight on just about any diet you try – temporarily. Just making a change can cause some weight loss. According to professor of psychology at the University of Minnesota, Traci Mann:

“Evidence shows that people can lose weight on the short term on practically any diet; it barely matters what the diet is. The problem is, nearly everybody gains it back in the long term. I’m not saying it’s not hard to take weight off. But when people struggle to do it, they can, and often do, succeed…The majority of people gain the majority of that weight in 2–5 years.”

So it seems the more challenging aspect is to keep the weight off once you’ve lost it. This is something I address in Today is Still the Day, both the book and the coaching plan. Anyone can lose weight. However, if you don’t change your lifestyle, habits and thinking, that weight slowly but surely creeps back on and it becomes more difficult to lose each succeeding time.

What if your perception has a lot to do with whether you will get on the diet yo-yo train or successfully keep the weight off long term? I believe it does.

Your perception determines your reality and consequently your behavior. We all have filters created by our past experiences and beliefs that we see life through. Those filters determine how you feel about things and in turn will determine whether you succeed or fail.

For instance if you have tried to lose weight before and haven’t succeeded, even if you are using a totally different plan this time, by simply running on autopilot, you will still see your efforts through the filter of your past failure and feel as though it is a losing battle. You may not even be totally conscious of thinking those things, but your subconscious runs your life and that’s where your filter resides.

I talk about “refocusing your lens” in the Today is Still the Day plan. What that has to do with is adjusting your filter by becoming aware of it. You can slip off your plan and see it as a failure or you can consider it a lesson learned and move forward smarter.

You can look at a new way of eating as an adventure you will enjoy that will move you toward achieving your fitness goals and a healthy life, or you can look at it as depriving yourself of foods you love. You will totally miss the fact that you will be trying new foods that you may just (and probably will!) enjoy even more. But it all depends on how you see things.

You can see your daily exercise time as something you “have” to do and drag yourself through it hating every moment. Or you can look forward to building a healthy habit into your lifestyle that will help you look and feel years younger. Your experience of it will be very different.

While what you eat and how active you are have a huge impact on your success or failure in getting to the healthy goal you’ve set, it ALL begins in your thinking.

And you are in control of that! That is very good news because very little seems to be within our control. Your filter is something only you can adjust. That makes you very powerful, maybe more than you ever realized, and has a direct impact on how you feel. So begin asking yourself what you see:

If you see an opportunity, you’re going to feel courageous and motivated. If you see progress, you’ll feel momentum. If you see a possibility, you will feel encouraged. If you see a gift, you’re going to feel gratitude.

So let me ask the question again: Which do you think is harder – losing weight or keeping it off?

Want to see more articles like this?   Subscribe to this blog (just click on “Follow”) and get each new post delivered to your email or feed reader.  To follow me and get even more tips on how to live your life in 3-D, including improving your diet, choosing cutting edge nutritional products and effective weight loss strategies be sure to like me on Facebook here and here, sign up for my FREE weekly No-Nonsense Nutrition Report (and get a free gift!), follow me on Pinterest and Twitter!

Make gradual changes. Boost health, vitality and energy. Become your best YOU.      

Posted in Emotional Health, Fitness, Nutrition, Weight loss | Tagged , , , , | 2 Comments

Wishes for a Blessed New Year

We will be flipping the calendar page tomorrow and beginning a brand new year! I want to be among the first to wish you a truly blessed, healthy and joyful 2019.

I hope you will continue meeting me here each Monday as I share information I hope will help keep you and your family healthier.

**When you purchase either the print or Kindle version of Today is Still the Day, email me at ann@threedimensionalvitality.com and I will send you a printable pdf of a book insert with some helpful tips and you will be entitled to a free 15 minute consultation with any questions you may have! Please take advantage of this offer. I want you to succeed.**

 

Posted in Gratitude, Overall Health and Wholeness | Tagged , , , | Leave a comment

Christmas Blessings

 

I want to wish you and your family a truly blessed and wonderful Christmas and say that I appreciate and every person who takes the time to read what I have to share here every Monday.

Without you, I am talking to myself each week!

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