There Are No Ruts

Guys: there is no such thing as being in a rut.

There is no such thing as being stuck.

You are making choices. You are in control.

No one is forcing you to put in your mouth what you’ve been putting in your  mouth. That’s you. It’s a choice. Since you’re making a choice, you are not stuck and you are not out of control.

You might not be making choices you feel good about, but please understand:

  • you aren’t stuck
  • you didn’t “fall”
  • you aren’t in a rut
  • you aren’t out of control

You are the only one in control of your choices.

Making a series of good choices might seem daunting, I understand.

But you don’t have to make a series of good choices.

You can’t make more than one choice at a time.

So let’s do this: let’s agree to make your next choice a good choice.

That’s it. Make your next choice a good choice.

That’s all. You’ve got a choice coming up here soon. Make it a good one.

After that, ask yourself, “Can I do that again? Can I make one more good choice today?”

Of course you can. You have it in you.

One good choice at a time. 

Remember: you are in control. You are the only one in control.

178: Triple Threat – Right Strategy, Right Attitude, Right Effort

178: Triple Threat – Right Strategy, Right Attitude, Right Effort

Success in any endeavor, as Tony Robbins says, is 80% psychology and 20% mechanics. Unfortunately, most of us spend the majority of our focus on the mechanics and very little on mindset.

In today’s episode I want to introduce you to the triple threat of success: right strategy, right mindset and right effort.

I know, that begs the question: what in the world is the right strategy? There’s so much conflicting information out there! We’re going to get into how you can identify YOUR right strategy – not mine, not anyone else’s, just yours.

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The Triple Threat of Weight Loss Success

  1. Right strategy – how to listen to your body, increase energy and decrease hunger. How to balance your hormones, support your metabolism, burn more fat and know when you’re giving YOUR body what it needs.
  2. Right attitude – you can’t create a positive life with a negative attitude. Let’s reframe your attitude with this triple threat approach to weight loss success!
  3. Right effort – how to get consistent, do the work and bring your focus & energy to each day, whether you’re “in the mood” or not!

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178: Triple Threat – Right Strategy, Right Attitude, Right Effort

177: Travel And Weight Loss- How To Crush Your Goals

Let’s talk travel and weight loss today, okay? It’s a busy season of travel for me and on today’s show I want to share with you some of my most effective strategies for traveling without disregarding my goals. In fact, these travel strategies help me make progress towards my goals no matter where I am!

If you have travel coming up and you’re feeling anxious about it, I totally understand and I hope you’ll listen to this episode in full!

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Travel and Weight Loss

In today’s episode I’m diving deep into several strategies that will help you transform your experience of travel and boost your confidence that you can lose weight no matter where you are or what is going on around you.

CREATE STRUCTURE

Yes, there’s a lot you can’t control when you’re on the road and away from your normal surroundings. However, that doesn’t mean you need to surrender all your control. What elements of your normal routine can you maintain?

Personally, I maintain my morning routine whenever I can. I get up early, I work for a few hours, workout and have a fat loss friendly breakfast. This helps me begin the day feeling energized, positive, focused and productive.

Maybe it’s important for you to maintain your bedtime, or to ensure you always drink enough water or get in a leisure walk.

Either way, look for ways to create structure regardless of where you are and what is going on.

REFRAME INDULGENCES

To me, indulgences were always things like cookies, ice cream, cupcakes and alcohol. But, I want to challenge you to think about what it means to indulge. I think it means to have something special that represents a rare treat. With that definition, it doesn’t have to be something misaligned with my goals.

An indulgence can be something that is special & rare but doesn’t have to be something that makes you feel full, heavy, or guilty afterwards.

I seek out indulgences that feel really special but make me feel amazing both while I eat it and after. On this particular trip, those were things like octopus carpaccio, snapper ceviche and table side guacamole.

THINK ABOUT VOLUME

Food does not taste better the more of it you eat. In fact, it’s kind of the opposite. The first few bites are always the best, and we pay less attention as we continue to eat. For that reason, more isn’t better. More is usually less satisfying.

Pay attention as you eat. Are you savoring every bite or are you just going through the motions.

Is the current bite as good as the first? If not, let it go. Move on.

NO EXCUSES NECESSARY

Sure, there are lots of excuses you could make when you’re traveling, but you don’t have to make them or accept them. You don’t have a kitchen. You don’t have your normal gym. Your preferred food choices aren’t available. Great. Who cares?

What CAN you do? What is within your power? What will you do?

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Life Without Excuses

I’ll be perfectly honest with you: I used to be the queen of excuses. I made them all the time. I believed them & I wanted everyone around me to believe them, too.

I had never met an excuse I wouldn’t grab up and use to justify my indulgences, laziness or surrender.

I worked too much.

I was depressed.

I was incredibly stressed.

My metabolism was slow.

I was lonely.

You name it, I used it to justify giving up, giving in and not pressing forward.

You know what I decided? I will never make another excuse. I will practice radical ownership of my life and my choices.

Sure, things happen. There are facts but there won’t be any more excuses.

Let me explain what I mean and give you some examples.

There will be days when I am tired. There will be days when I work very long hours, when I’m emotional, when I don’t feel well or when I’m not in my normal setting.

Those are facts.

However, none of those things justify making choices I’m not proud of. None of those factors justify throwing away my goals.

No matter what happens around me, I am in control of what I put in my mouth.

No matter what happens around me, I am in control of my attitude.

No matter what happens around me, I am in control of my choices.

Last week I was on a cruise. Lots of things were out of my control on the cruise ship, but I decided that 3 primary things would always be in my control:

  1. The food choices I make
  2. Getting in a daily workout
  3. Maintaining a positive attitude

On my first day on the boat, I got hurt. I had an accident in the gym and went down like a lead ballon under 175 lbs of weight.

My back was killing me all week. I was embarrassed, my ego was bruised and my back was incredibly tender.

In the past, I would have decided that I couldn’t workout because I hurt my back. I would have used the injury as an excuse to justify a crappy attitude and my crappy attitude would justify crappy food choices.

Not this time. I don’t make excuses anymore.

Sure, I hurt my back. Fact. Also a fact: there are plenty of workouts I can do that won’t aggravate my back and so I’ll do those every single day and I won’t miss a workout.

I didn’t miss a workout.

Every single morning I sat with my journal and wrote answers to the question, “What can I do to create joy today?”

I defined those things & I embraced them.

I acknowledge facts but I practice separating them from my choices.

Fact: I am tired.

Truth: I can still make great food choices.

Fact: I have intense cravings.

Truth: I can still make great food choices.

Fact: There are pastries and treats all around me.

Truth: I can still make great food choices.

Here’s what I tell myself (and I choose to believe it):

I am strong. I am in control of my choices. I do hard things. I look for ways to make myself proud. I make no excuses. I always find a way. I am relentless in my pursuit of things that make me feel incredible.

How about you? No excuses today, okay?

178: Triple Threat – Right Strategy, Right Attitude, Right Effort

176: 3 Strategies To Avoid Self-Sabotage

I just returned from speaking on Jimmy Moore’s Low Carb Cruise about overcoming emotional eating & self-limiting beliefs. I shared with his audience that all the strategies in the world won’t help if you don’t get out of your own way & do the work consistently.

Though I think strategy matters, most people fail to implement because of their mindset & beliefs, not because of the nuts & bolts of “how” to lose weight.

In today’s podcast, I’m going to share with you the presentation I gave on the Low Carb Cruise about strategies to help you avoid self-sabotage & accelerate progress towards your goals.

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3 Strategies To Avoid Self-Sabotage

There are 3 primary barriers to progress that I talk about in today’s episode:

  • self-doubt
  • stress & worry
  • fear (fear of missing out, fear of failure, fear of success)

To overcome these barriers and avoid self-sabotage, you need to make sure to:

  1. Avoid self-limiting beliefs
  2. Don’t let your motivation escape by focusing on the past or the future
  3. Show up for practice

I share specific mantras, perspectives and mindset shifts to help you implement these strategies and stay out of your own way! Don’t miss the full episode!

Resources

Breaking Barriers – Overcome Emotional Eating & Self-Limiting Beliefs

Negativity – you are too blessed to be unhappy

Fat to Fit – Mindset

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