Why You Haven’t Lost Weight Yet

Why You Haven’t Lost Weight Yet

I was stuck in this place for a long time. And multiple times. I kinda lived here for most of my life. You know, that place where you really, really want to lose weight and you think about it all the time but you haven’t done it yet. You’ve started, maybe you start a lot, but then you quit. Or, you plan like a ninja but fail to execute your plan. So today we’re going to take a hard look at that and at why you haven’t lost weight yet.

Let me start with a disclaimer: you will probably get defensive reading this. It might make you uncomfortable. Let THAT be a little red flag that you might need to suspend your ego and really lean in.

Be more committed to fixing than to defending.

For me, oftentimes, part of being a coach is drawing attention to that which you don’t want to draw attention. If you are defending or justifying in your head, your ego is holding you back.

Approach this without emotion. Approach this as an exercise in helping you get un-stuck. This is not judgemental and it is not an attack. With all that out of the way, let’s talk about why you haven’t lost weight yet.

  1. You’re too comfortable
    You might not like your body. I get it. I’m not suggesting that you do. But at the same time, we only change when the pain of staying where we are is greater than the pain or discomfort of change.
    If you haven’t done the work, if you don’t consistently make good choices, it is because you perceive that change will be less pleasant than staying where you are.
    There are two ways this can change: Either your current situation can get worse – more painful or uncomfortable – or you can lower the perceieved pain of change and transition.
    Anything you fear about change is imaginary. Anything. Everything. Of course it is! Fear in and of itself is imaginary! It is a projection. It isn’t happening right now! You have negative anticipation of something in the future. THAT’S NOT REAL. You can only feel that fear and negative anticipation if you are not practicing mindfulness. Period.
  2. You’re focused on the wrong thing
    If you haven’t made changes that you want to make, I’ve got news for you: your issue isn’t about diet and exercise. Your issue is a mental one. So if you’re focusing on a food plan and a fitness plan, you’re a hampster on a wheel. You haven’t addressed the issue. Action vs inaction or consistency vs inconsistency has nothing to do with chicken & broccoli.
    We love to plan. We love food lists and meal plans. We busy ourselves with them while simultaneously beating ourselves up for not doing the work. Dude. Focus = wrong. You’ve got to tackle the mindset side of things. Sure, fat loss is 90% nutrition but what we eat is 90% mental and emotional.
  3. You think the little things don’t matter
    A little bite here, a piece of candy there, a soda, etc. You have constant chatter from your inner toddler, talking you into choices that won’t help you reach your goals, and one of the primary arguments that always works on you is, “it’s just this one little thing. It won’t matter”
    I’ve got news for you: the little things are the ONLY things that matter. Afterall, what are the big things? They’re just a collection of the little things! How do you achieve a big goal at work? A bunch of tiny actions and decisions. How do you pay off debt? Managing a million tiny transactions. How do you create a great relationship? Consistent small, thoughtful actions and interactions.
    That voice telling you that it doesn’t matter is LYING. That is your comfort zone talking, trying to resist change. If you listen, you won’t change. If you confront that inner dialogue, acknowledge it and tell it that it’s a liar – congrats. You’re now free to change.

There’s no judgement here. If you fall into any of the above traps, don’t beat yourself up! Instead, celebrate the fact that you have a new awareness because awareness is the first step towards change! Start to study your behavior. Track your habits. Listen to your inner voice. When you pay attention to it, it loses it’s power over you in a major, major way! If you’re really struggling with the mindset side of things and if you regularly have negative self talk, I’m going to STRONGLY encourage you to consider the Overcoming Emotional Eating & Self Limiting Behaviors e-course. If you don’t tackle the mindset issues, all the focus on food and nutrition won’t get you what you’re wanting. You CAN change. You have everything in you to change right now. Unfortunately, that negative self-talk is so loud that you can’t hear the answers within yourself.

 

Q&A 25: Finding Your Big Rocks, Post-Workout Nutrition and More!

Q&A 25: Finding Your Big Rocks, Post-Workout Nutrition and More!

Another episode answering listener questions including:

  1. How to go about finding your big rocks
  2. Are carbs OK post workout
  3. Does all fat burning happen in a state of ketosis
  4. If veggies are carbs, how do they fit in the Golden Rules of carbs & fat loss?
  5. Are you eating enough
  6. Being stuck in a detrimental cycle

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Resources

Paleo Snack Ideas

What is Ketosis & Is It Right for You?

Overcoming Emotional Eating & Self-Limiting Behaviors

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Q&A 25: Finding Your Big Rocks, Post-Workout Nutrition and More!

Episode 079: 10 Habits of High Achievers

There are some very common traits shared among high achievers. In today’s episode, we’re going to talk about this 10 habits of high achievers so you can identify your own gaps between where you are and where you want to be and begin to move more quickly towards your goals!

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10 Habits of High Achievers

  • Continuous learning
  • Seek solutions not excuses
  • Mindfulness
  • Action
  • Avoiding comparison
  • Setting clear goals
  • Sweating the small stuff
  • Positivity
  • Practice perspective
  • Productive

Resources

Overcome Emotional Eating & Self-Limiting Behaviors

Phat Fudge

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Q&A 25: Finding Your Big Rocks, Post-Workout Nutrition and More!

Episode 078: Paleo Snack Ideas

In today’s episode we’re going through tons of paleo snack ideas! Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be tricky. In today’s episode we talk about snacking in general, whether or not it is best to eat every few hours and then provide a wide variety of paleo snack ideas and options! For more tips, recipes and workout ideas, make sure you’re on the free VIP email list!

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Paleo Snack Ideas

Don’t miss the start of the episode where we talk in detail about how to know if snacking is right for you or if you’d be better served to make your meals more satisfying to reduce the urge to snack!

  • Fruit
  • Veggies
  • Fruit or veggies with nut butters (almond butter, cashew butter, sunflower butter, etc)
  • Deviled eggs
  • Guacamole or avocado with veggies
  • Cheese crisps
  • Prosciutto crisps
  • Nuts & seeds
  • Full fat dairy – cheese, yogurt
  • Pickles
  • Olives
  • Sweet potato chips
  • Kale chips
  • Dark chocolate
  • Protein shakes
  • Beef jerky
  • Sweet treat options discussed in the show!

Resources

Almond-Parmesan-Zucchini Crisps Recipe

Snack Compilation Recipe

Maca Muffins

EPIC bars

Quest Bars

BioTrust Low Carb Protein Powder

PowerCrunch Bars

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Best Books for Self-improvement + Reader Recommendations!

Best Books for Self-improvement + Reader Recommendations!

A couple weeks ago I sent an email to my free VIP email list and shared with them a list of the books that have most influenced my life in a positive way. These are what I consider, for me, the best books for self-improvement. I asked everyone to reply with books that have had the greatest impact on their lives so I thought I’d share my own list with all of you along with the recommendations they sent back!

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I love to read. I love it because my personal growth, happiness and success are only limited by my willingness to learn. That means I can ALWAYS get better! I can always improve my health, body, mind, finances and relationships! That is so exciting and empowering!One of the common characteristics of highly successful individuals who reach and surpass their goals is that they are lifelong learners. Sure, there’s nothing wrong with TV or music, but when I read a book or listen to a podcast, I’m learning and absorbing things that help me improve my life.Books I’ve read have given me the information and strategy I needed to pay off $130,000 of student loan debt in less than 2 years.
Books I’ve read have motivated me to overcome failure, loss and tremendous heartache.
Books I’ve read have encouraged and inspired me to take huge risks and start my business. They’ve taught me strategy and best practice to constantly build and improve that business.
Books I’ve read have introduced me to the tools I used to lose over 140 lbs and completely reinvent myself in every way.
Without these books I don’t think I’d be where I am today. I’m not sure I’d have had the right strategy or the consistency to get out of debt, to lose a tremendous amount of weight or start my own business.
Sure, I love watching sports on TV and I love a good Netflix marathon as much as the next person but I want to make things happen. I believe that we only have one shot at life here on earth and I want to be happy, I want to crush my goals and I want to live the best life that is possible for me. A huge part of that is learning via reading.
Today I wanted to share with you 10 books that have dramatically improved my life. Is there a book that changed your life? I love adding books to my library so please shoot me an email with the book that impacted you most and why!
The Total Money Makeover by Dave Ramsey
As you guys know, this book was the catalyst for me paying off my student loan debt, becoming debt free and learning to budget at any income level. Those changes are completely responsible for me having the opportunity to leave my job in corporate America and start my own business. I can’t tell you the ripple effect created when you take control of your finances. It improves every single aspect of life. And honestly, this is possible regardless of your current income. Afterall, financial peace is more about how much money you keep, not how much money you make.
Money Master the Game by Tony Robbins
Tony does an amazing job of explaining the importance of setting money aside no matter where you’re at in your financial journey. Here’s the thing: we all know we should save money. I get that. But Tony presents the case for saving and investing in a very powerful, unique way. Plus, he clearly explains some of the major mistakes people make when saving and investing. Understanding those mistakes, for me, was the most valuable part of this book because I was making many of them! I’ve read a lot of books on finance and this is one of the best.
Meditations by Marcus Aurelius
This book has given me the mantras and mindset strategies to overcome temptation, manage frustrations and be happier, more peaceful person. I have a collection of quotes on my desk and in my phone and the majority of them have come from this book. To me, this is the guidepost for happy, productive living. I can’t recommend it enough!
The Obstacle is the Way by Ryan Holiday
I cannot say enough about this book. This is my personal handbook for getting through difficult times. Whether it’s heartbreak, failure, loss, fear, or any other challenge, The Obstacle is the Way helps you not only survive, but actually thrive and improve your condition. This is one of my top 3 favorite books of all time. I keep this book on my desk and routinely re-read it. If I ruled the world (watch out!), I’d make this required reading for everyone.
Triggers by Marshall Goldsmith
If you can’t control your emotions and your emotional responses, you can’t control your life. Triggers is about understanding your habits, understanding the triggers that lead to your unhealthy responses and helping you implement strategies for positive change. Yes, fat loss is 90% nutrition but nutrition is 90% mental. Triggers helped me understand why I sabotage myself and how I can stop making excuses and start making progress.
Wheat Belly by Dr. William Davis
Having grown up hearing about how wheat is good for you and whole wheat products are “heart healthy”, this book was a game changer. Wheat Belly clearly and succinctly explains why wheat today is nothing like wheat from a couple hundred years ago and how (and why) wheat products are closely associated with the development of some of the most common health conditions like diabetes, heart disease, arthritis, ADHD, depression and more.
Primal Body Primal Mind by Nora Gedgaudas
This is an incredibly comprehensive book about how your body is impacted by your food and lifestyle choices. It goes into detail, without being too technical, about the impact of processed foods, sugars, wheat, dairy, toxins, alcohol and much more on your mood, body composition, cognitive abilities and overall health. This is always one of the books I recommend for people looking to understand the importance of moving towards a whole foods way of eating.
The ONE Thing by Gary Keller
I am an overachiever and perfectionist. My natural tendency is to take on too much and then feel overwhelmed and not reach the goals I’ve set. The ONE Thing made such a positive impact on my life by teaching me incredibly valuable strategies for prioritization. My biggest lesson from this book was that oftentimes, when you set out to do less, you end up getting so much more accomplished (and done well) than when you set out to do more.
Resilience by Eric Greitens
Eric Greitens is a former Navy Seal who writes this amazing book about overcoming adversity and creating the life you want. The format is really unique – the book is a compilation of letters between himself and another Navy Seal as they transition back into life after combat and navigate serious obstacles and challenges. It is extremely inspiring but also highly practical.
The 5 Minute Journal by Alex Ikonn & UJ Ramdas
Ok, so this doesn’t quite count as a traditional “book” but it’s bound and hardcover so I’m totally counting it! I learned about the 5 minute journal from Tim Ferriss – he uses it regularly – and I was hooked within the first couple days. It takes me less than 5 minutes but I start and end my day with it – writing a few things I’m grateful for, a few great things that I’m planning to make happen that day, and a couple other things. This helps me stay really focused on all there is that makes my life great instead of allowing my focus to naturally drift towards the things that stress me out or overwhelm me.
Atlas Shrugged by Ayn Rand
This book reminds me so much of my grandfather. My grandfather taught me to never stop learning and to bring as much value to the world as possible. Atlas Shrugged, though fiction, continues to inspire me to think for myself and not be shy about bringing my passions and abilities to the world. (Goodwill warning: DO NOT WATCH THE MOVIES. They are dreadful. Honestly. Daytime soap operas have exponentially better acting than these unfortunate movies. Read the book)
When I sent this list everyone on my VIP list, I asked for their recommendations – their favorite, most high-impact books. So what do my readers consider the best books for self-improvement?
Here’s what you guys shared with me!

Reader Recommendations

 

What would you add to the list? Email me and I’ll add your suggestion!

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