So much of this journey has to do with confidence.
When you are over weight for most of your adult life, you tend to not have much confidence when it comes to body image. I was never good at sports, so even though I can ride my bike 100 miles, run 5 miles and lift weights, I lack confidence with pretty much anything fitness related.
Fall, 2013
I am the head of the department where I work and have many successful and varied leadership experiences. I write a blog about health and fitness.Ha! But I'm still insecure about my weight, and since I hurt my back this year, I have felt completely lost with my workouts.
Me, laying flat on my back during my recovery. Uggh. (Cool filter, isn't it?)
What's enough? What's too much? This is hard! I want results... NOW! Why bother?
After I wrote my last post, Breakthroughs, I got to thinking about my own lack of self confidence.
I am really starting to find my inner joy again.
Everyone has an internal belief system, built upon your own perceptions of what is true and real to you. If you believe something to be a certain way, changing that belief system is not easy. To do that, you have to recognize that your perceptions are faulty and you have to have the courage to replace them with a more solid set of realities. This is complicated, but let's look at it from a child's perspective.
When my sons were little, they had to learn how to do a variety of different basic skills from walking to riding their bike and swimming. We had a pool, so they were used to being in the pool with various flotation devices. As they got older, we taught them how to float on their own, how to tread water, and ultimately how to swim. One of my boys was terrified to swim without assistance. We brought him to swimming lessons and he basically had a complete melt down. He needed to have courage to face his fears and he needed to put aside his belief that he had to have a floatie (or a noodle or Mom / Dad) to swim. Out of the two weeks of lessons, he probably only got into the pool half the time. It was not what I would consider a success. That summer, we focused on skill building with him. The following year, he got into the pool with no problem. He went on to join the local swim team and swam right through high school. He had to have courage to replace his belief system.
The same holds true with the journey on this road to fitness.
Believe in yourself! You CAN do it! Smile! Put one foot in front of the other.
Whether you are just starting out, are mid-journey, or like me, are have been on this path for the long haul, you will face obstacles and roadblocks along the way. You are probably the biggest obstacle. Yes, you. What you tell yourself, what you believe. Recognizing negative self-talk or messages that communicate defeat is essential. It's okay for things to be challenging, you CAN learn how to work around or overcome your circumstances. But, you have to tell yourself that. AND you HAVE to believe it can be done.
Working with a personal trainer helps a LOT. I started working with Ashley about a month ago and I am so please with how well things are going for me. She has given me specific things to work on building both my endurance and strength. The workouts she has me do target my specific weaknesses without causing further injury. She's also been available in between our sessions. I will send her a video of a workout and say, "Hey, this is how I'm doing with this, what do you think?" Then at our session, she provides me with strategies to improve. She also provides a lot of positive reinforcement, which I realize I need. I need to know I am doing a good job, and hearing it from someone else, especially a professional, really gives me the confidence I need. It's worth the financial investment.
My riding buddy, Erica
You may not have a personal trainer, or be able to afford one, but I do recommend you find a workout partner. Someone to train with so you can encourage each other. It helps with accountability too. If someone is counting on you to be there, you're not as likely to let them down. If you are working on the same training plan, you can provide each other with great feedback too. Even in between workouts. I've been riding my bike a lot with my friend Erica. Even when we don't ride together, we send each other Snapchats of our rides - before, during and/ or after. When we ride together, we talk about how we are going to tackle a particular hill or what route we want to ride to challenge ourselves. Having a partner really makes it worth while.
Friday morning we both went out for a ride, but not together. I sent Erica this selfie, taken at the top of a very aggressive hill I climbed. It was a major accomplishment to get up that hill!
No one else can give you the self-confidence you need though. You are the one who has to address your own fears and insecurities. Recognize them for what they are. Tell yourself, again and again, that you can do this. Believing you can; refusing to give up; working around your busy schedule, your day to day obstacles; making your daily goals happen - this is key to long term success. Believing you can is more than half the battle. It's critical to achieving your goals, no matter what they are.
Stick with it. It's worth it. Give yourself positive affirmations daily. Yes, daily. This is not about becoming arrogant, conceited or self-indulgent. It's about building your self-confidence, giving yourself the tools you need to accomplish your goals.
And remember, YOU do the hard work! You do it! You are a champion of every hurdle you cross, every obstacle you defeat.
Challenge for you: If you accept the challenge, respond in the comment section below how you will do it. Think about one thing you want to accomplish and haven't gotten around to it because fill in the blank . Then, go out there and do it. What is it? How will you make it happen? Check back with me periodically and let me know how you're doing with that goal.
Musical notes ♩♫♪♬♪ Now, this song should REALLY motivate you to get out there. Don't let anything hold you back!
There's Nothing Holding Me Back by Shawn Mendes
You take all my inhibitions. Baby, there's nothing holding me back.
You take me places that tear up my reputation, manipulate my decisions.
Baby, there's nothing holding me back. There's nothing holding me back.
I started a different post, which needs something to make it more interesting, so it got put on the shelf. Then we went away on vacation and ... here we are.
If you are a regular reader, you know I have been struggling with a bunch of different health related things over the past 12+ months. After I hurt my back in March, my doctor told me not put a time line on my recovery. "Listen to your body. It could take a year, it could take longer." I've already been dealing with my shoulder for a year, then my leg, now this. The setback has thrown my anxiety into full blown depression, which I battle nearly every day. I can have three or four really good days, followed by a week of feeling down. It sucks the joy out of life. To look at me, no one would really know. I put on a good face. I had an amazing day yesterday. I went for a long bike ride with my friend Erica, then I went wine tasting with my friend Katherine. I ordered a pizza for dinner, so I didn't even have to cook. But last night I couldn't sleep, I laid in bed for almost two hours, wide awake, feeling so down. Woke up super early and laid in bed awake for another two hours until I finally decided to get up.
The righteous cry out, and the Lord hears them; he delivers them from all their troubles.
Psalm 34:17
Unless you have struggled with depression, it's hard to understand. How do you have a great day, and then feel so down? Nothing is really wrong, so you don't really want to talk about it. Sometimes you catch yourself feeling it, realize you shouldn't be, and then you feel guilty for feeling the way you feel. That's kind of what happened last night. Usually a good night's sleep will help, but when that doesn't happen...
I went to church this morning. The message was the first in a series entitled, "The Cross of Christ." Our pastor talked about how we don't really fully understand the cross... Christ knew no sin, but he gave EVERYTHING so we might become the righteousness of God (2 Corinthians 5:21, adapted). I left feeling encouraged. My soul cries out, Hallelujah. This song...
Man of Sorrows by Hillsong
Oh that rugged cross, my salvation, where Your love poured out over me. Sent of heaven, God's own Son, to purchase and redeem..and reconcile the very ones who nailed Him to that tree.
In my last post, I told you I was going to start training with my friend Ashley. Between my back and shoulder issues, I often feel defeated when I leave the gym. It's one thing to have sore muscles, it's entirely different to push through back pain or to exasperate the tendinitis in my shoulder. This is why I asked Ashley for help. I've had two sessions with her and she's given me a workout plan, specifically to address my concerns about improving my strength and endurance.
I have three different workouts, focusing on one of the major muscle groups each day and core strengthening each day. She has me doing things I hate, like mountain climbers and burpees. I hate burpees. Really hate them. But, she said, "It has to be uncomfortable for change to happen." And I guess all my whining about my diminished strength and endurance means I have to do things I don't like, even if it means doing burpees.
Burpees are on for tomorrow. Here are some messy mountain climbers. I had to do 4 sets of 50. I thought it said 5 sets of 50.... uggh.
It also means retraining my brain to muscle connections. I've unconsciously been taking shortcuts to "protect" my back, while potentially putting myself in danger. So instead of squats on the squat rack, it's kettle bells and focusing on depth and form...
I'm glad I have Ashley to work with me. She's helps me with accountability too. Today I wanted to stay home, instead I made sure I worked out. I have to report out on how things are going at our next session. No excuses. No, "I was tired and feeling sorry for myself."
Sometimes you just need a little help. The trick is, asking for it.
Tonight I am feeling better. I was able to accomplish a few things, grabbed a power nap, got to the gym, and even posted to my blog. Breathe.
If you are interested in personal training, please contact me. I can share with you my experiences and give you some guidelines for what to expect and how much it costs.
Question for you (answer in the comment section below): Did you celebrate the 4th of July? What did you do?
Musical notes ♩♫♪♬♪
Not only does this song have a super rhythm, which is perfect for longer runs, but it reminds me of my husband. He is my superhero, my fairy tale bliss. He's the one I want to turn to, the one I can kiss.
Something Just Like This by The Chainsmokers & Coldplay
But she said, where'd you wanna go? How much you wanna risk? I'm not looking for somebody with some superhuman gifts, some superhero, some fairy tale bliss, just something I can turn to. Somebody I can kiss.
Happy Father's Day! I hope you were able to celebrate with the man or men in your life that you love. I had my dad over for lunch and spent the whole day with my husband. It was nice. Relaxing. No fuss.
Dad & I
My biggest cheerleader
Brian & I
My heart
Back to the blog...so here is the bare honest truth. This whole getting my game back on thing is extremely humbling. I am perpetually feeling like starting all over again is just too much for me and the desire to throw in the towel seems to be nagging at me like crazy.
Discouragement knocks at my door every day and this afternoon I caught myself truly feeling sorry for myself. Stop everything, get out the violins because poor, poor Tracey. Oh my, when I realized I was wallowing in self pity, I pretty much slapped myself in the head and said, "Cut the bullsh** and get it together!"
So me!
Last week I set some pretty steep Goals for myself.
In my last post, I said to set realistic goals. Realistic means ones you can actually attain. Me? I had a crazy busy week and planned two runs and two bike rides in one week. I am lucky I got in one of each.
It's probably smart to a lot of people to set high goals so you can push yourself. But me, I get discouraged too easily if I don't meet my goals. I feel like I've failed, even if I've tried to reach them. It's rubbish, but it's my Type A personality.
Courage. That's what I need.
I did legs at the gym yesterday and my shoulder is bothering me, so I was going to skip working out today and just do some yoga at home. Instead, I decided to do an at-home workout, followed by the yoga. It was great. I feel energized and encouraged.
I did 10 minutes going up and down the stairs, followed by a circuit of Kettle Bell swings, walking lunges, Kettle Bell Squats and bent over rows, that I repeated three times.
at home Yoga....feels so good.
But he said to me, "My grace is sufficient for you, for my power is made perfect in weakness." Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
1 Corinthians 12:9-10
I also realize that I'm going to need some help as I work my way back. Even though my proud self feels like she knows everything, I need someone to kick me in the butt. I do. So I asked my friend Ashley to help with me and we have plans for Wednesday. It feels weird to have a new trainer. This will be number four. But I like Ashley, so if I feel like I can trust her after our first session together, I know it will be good for me to work with her.
For me, working with a trainer is less about having someone tell you what to do, and more about having someone to kick you in the butt, to encourage you when you're feeling down and to push you when you just don't want to. I feel super whiney, so hopefully she won't be annoyed with me.
Looking forward to getting rid of the dueling voices and rebuilding my confidence.
This week's goals are a WHOLE lot more reasonable....
Question for you (answer in the comment section below): Did you do anything for Father's Day? What?
All or Nothing...this is a topic I have been discussing with my friends lately and I thought I'd bring up the subject with my readers here, since it seems to be a popular theme. I wrote Part One earlier this week, where I talk about mindset. The idea that we have to do it all, or why bother trying seems to resonate with many. Recognizing and addressing this mindset is instrumental in long term success. It can be All or Nothing, but it doesn't have to be.
In this post, I want to talk a little bit about nutrition.
Many of my friends struggle with weight loss and talk to me about their struggles. A few have gone as far as to tell me, "I can't do things your way, I have to do it this way." And I do understand. But if you want to lose weight, you have to address your nutrition. Quick fix remedies that we often try, don't lend themselves to long term or sustainable success.
I have written a lot about nutrition on my blog. In fact, I wrote an entire series on nutrition last year. You can check it out here: Flexible Dieting Basics. In a nutshell, I keep track of everything I eat and drink. If it has calories, I track it all: breakfast, lunch, dinner, snacks.
For people just getting started, you have to realize this is a learning process. You don't have to do it all or know it all right at the beginning. You learn how to read food labels, how to truly track your food, or how to assess your macros, you might think to yourself, "I can't do this. It's too much. It's too hard."
It's the "all" or "nothing" mindset that defeats them before they are even out of the gate.
If you have not read the first part of this post, I would encourage you to do so. All or Nothing: Part One. Starting with and keeping the right mindset about losing weight or getting in shape is critical. It is a learning process.
So, nutrition.
If you are trying to lose weight and want to do it right, but are susceptible to this "All or Nothing" way of thinking, focus on ONE area to get started. Where do you struggle? See if you can work on that one thing. Here are a couple suggestions.
Try JUST keeping track of your food and beverage for a week. Whatever you eat or drink, add it into MyFitnessPal. Don't worry about what you eat during the first week, just track it all. After the first week, start to make some adjustments.
OR
Try to increase your protein every day to at least 100 grams of protein. You'll have to keep track of the protein you eat to reach 100 grams. Try this: two eggs and / or egg whites for breakfast, at least two protein rich snacks (e.g. Greek yogurt or protein bar), 5-6 oz. lean protein for lunch (6-8 oz. for dinner), and maybe a protein shake post workout. This should get you there, or pretty close.
OR
Think about how to address night time snacking. Eat a little more during the day so you're not hungry. Skip snacks that are high in carbs or refined sugars. Try an apple with peanut butter, or one of those new low sugar / protein ice creams.
I bought a few of these ($4.59 / pint at Big Y). So far I've only tried the Peanut Butter Cup. As a person with an ice cream problem, I will be honest... it doesn't really taste like true ice cream. But it does meet my need for sweet, cold and creamy. Halo Top Flavors here. I can eat about 1/2 pint and not feel guilty
OR
If you don't eat breakfast, start eating a protein rich breakfast for a week. Every day, one week, try: two eggs with one slice of whole grain toast (add some peanut butter if you want), a Greek yogurt with granola, a protein shake. Avoid cereals high in refined sugar, muffins and bagels.
If you are afraid to move forward because you feel like it has to be All or Nothing, try to change just one thing in your diet. See how you do /feel after one week. Make only ONE change in your routine. In one week, see how it worked for you. Consider it an experiment on yourself. Positive results are empowering and give a lot of motivation to improve in other areas. Let me know how you do, I'll be interested in your results..
Throughout this series, I will talk about other nutritional areas you can begin to address. Keep it simple and see if you notice any difference. This is a learning process. You are learning about nutrition, as well as how what you eat affects you.
Questions for you (answer in the comment section below):
What is your one biggest nutritional challenge? (Mine is night time snacking.) Did you do anything fun this weekend?
Musical notes ♩♫♪♬♪
This song has kind of a long intro, but once it kicks in, there is a super melodic beat that is great for running or working out to a steady beat.
Hymn for the Weekend by Coldplay
Oh, angel sent from up above. You know you make my world light up. When I was down, went I was hurt, you came to lift me up. .... Then we'll shoot across the sky.
Yep, this is definitely how I became obese in the first place.
This post is all about how stress affects weight loss efforts and three tips on how to address it. We all have and deal with stress differently. Sometimes stress comes in mega doses, like having a baby who won't let you sleep, struggling with relationship problems, caring for an aging parent, coping with health problems, dealing with overwhelming work demands, or being in the middle of any major life change. How we manage the stress has a direct effect on our health and well being.
According to the American Psychological Association, chronic stress has a negative effect on most major body systems. The hypothalamus signals the production of epinephrine and cortisol, which are commonly referred to as "stress hormones." Too much cortisol causes all kinds of disruptions to your body, including increased hunger and spikes and dips in your blood sugar level.
It actually becomes a vicious cycle:
This graphic is just the tip of the iceberg. Excess cortisol causes migraines, affects your mood, and your ability to sleep, just to name a few. Okay, so now that you know stress is bad for you, what are you supposed to do about it?
Hearing that stress is bad for you and knowing you're stressed does NOT in and of itself help. I remember how hard it was when my kids were little. The last thing I wanted to hear was that I needed to reduce the stress in my life. No kidding!!
So, what do you do about stress? If you have small children, you can't just give them away. If you have a super stressful job, it's probably not likely you will just give that up. The stress doesn't go away because you wish it. There are things you can do to manage your stress and even alleviate it.
Here are a few tips. I have TRIED all of these and there are not quick fixes. In fact, some of them directly contradict what you WANT to do when you are stressed.
One: Exercise Exercise daily. Yes, it may seem counter intuitive to add one more thing to your to do list, but it works.
Taking 30-60 minutes per day to focus on only you, gives you time to yourself. Knowing you are doing something to help yourself feel / be healthier eases your stress.
Exercise produces endorphins which helps you to sleep and reduces stress.
Furthermore, exercise provides all kinds of other benefits, such as reducing fatigue, improving concentration and cognitive functioning.
Even on a busy day, I put my headphones in and take a walk.
Two: Sleep
You need sleep to recover. It allows both your body and brain to function better. Most of us who are stressed struggle with being able to sleep. Insomnia only adds to our ability to handle the stress, so it can become a vicious cycle.
Here is what works for me:
Nap when you can. If you have a young child, nap when they nap. It seriously is okay!!! You can do whatever chores need to be done at another time. If you are sleep deprived, a nap will help you recover some of the rest you needed. And for whatever reason, napping does not prevent me from sleeping through the night later. I LOVE naps!
Have a regular bed time. Go to bed consistently at the same time. It helps. I swear by it.
Unplug. Put your cell phone down and leave it alone for at least an hour before going to bed. You seriously do not need to check social media, or play Words With Friends one more time before you go to bed. My son told me this week that the blue light from my cell phone actually disturbs your sleep. I checked it out and a study from Brigham and Women's Hospital in Boston supports that. (Why your cell phone causes sleep problems.)
If you wake up in the middle of the night and can't fall back to sleep, try this:
After 30 minutes of sleeplessness, give in and just get up for a little while. DO NOT go on the computer and try to stay away from your cell phone. Have a drink of water and lay down in another area of the house. If you have night sweats or are cold, try to take care of that by changing your clothes or using an extra blanket. Lay still for a little until your body is able to acclimate and fall back to sleep.
I watch reruns of Law & Order. After about an hour, I turn it off and fall back to sleep. Even though my sleep was interrupted, I almost always am able to get through the day. If I can't fall back to sleep, I am at least resting and have kept my cognitive activity to a minimum, so my brain is able to rest, even if I am awake. Most people will tell you to not watch TV, but this is what works for me.
Three: Be Good to Yourself
Get a massage.
Get your nails done.
Meditate and pray.
Get up a little earlier than you normally do and try stretching with quiet music for 20 - 30 minutes.
Eat healthy - plan your meals.
Don't beat yourself up when things go wrong.
Talk to your friends.
I am amazed at how many people tell me they don't have friends, or at least not friends they can talk to. Making friends is so hard and I totally get it. I lost a best friend last year and the thought of trusting someone else causes me so much anxiety. But I could not get through life's challenges without having a confidant or two to help me.
If you struggle with not having friends, you have to make a conscious effort to expand your circle, even if it's only by adding one or two people to your friend list. Go to church and join a small group. Have lunch with someone whose company you enjoy and make a point to do it more often. Pray and ask God to meet your need and to give you courage to branch out and make a new friend. These ladies are the backbone to my support system. I can't imagine how I would get through without them.
The Bottom Line
When you are stressed, the most important thing you can do is try to alleviate your stress. If it's a short term problem, recognize that you will get through it. It may be hell for a week or a month, but it will eventually pass.
If you are dealing with a more long term stressful situation, implement some of the things I mentioned above. Even if it's small measures, a little can go a long way to help you manage whatever is in front of you.
Instrumental music is so soothing. Some of my favorite artists are Jim Brickman, Kenny G and Yanni. Just listen to the notes and let them cover you with peace and serenity.
Everyone's needs are uniquely individual, and I know finding time for it is often what interferes with being able to reduce your stress. Often the feeling of "There's not enough of me to go around" is the one thing that stresses us out. It is amazing the time you find when you prioritize it. Knock out some of the things you feel like you absolutely "have to do" and wait until the weekend to do them. If you have plans every weekend and just can't, then cut out some of the plans. I'm serious. Your kids will survive if they don't participate in a season of sports or if you take turns with another parent to bring them to practice. Some of the things you think are so important probably are not deal breakers. Housework can wait. The earth will not end if there are fingerprints on the fridge and a pile of mail on the counter.
Take care of you. Make yourself a priority so you can better take care of those who need you. If you are stressed and unhappy, your family feels it. You end up being someone you don't want to be.
Take care of you first
Tracey's Getting Fit is celebrating it's two year anniversary!
Question for you: (answer in the comment section below)
What is one thing you do to help manage your stress?
Subscribe to new posts! When a new post is added, you will receive an email notice so you can check it out. I promise: no SPAM and I won't share your email address with anyone. Look at the top right side of the page to subscribe.
Discouragement is so easy to enter into our belief system when we are just getting started.
Last week it might have sounded like this:
I got on the scale and I weigh 216 lbs. That's awful. I'm awful. I'm so ashamed.
For a week, you tried to do what you could. You ate smart. Tried to get to the gym. Drank a lot of water. Darn it, you were hungry! This week, you weigh-in and...
I weigh 214.8 lbs. MAYBE you even gained a pound or two.... I only lost 1.2 lbs. (I can't believe I gained two pounds?!?!) That's awful. I tried so hard. I hate this. I don't even know what I'm doing. I don't think I can do this. I'm so ashamed.
You start to doubt what you're doing. Your life is busy. You are tired. This whole process is discouraging. Let me STOP you RIGHT NOW!
If you have more than 50 lbs. to lose, you cannot expect to see rapid results immediately. You just can't live in that fantasy world and allow doubt, shame and self-condemnation to rule your mindset.
YOU MUST BELIEVE IN YOURSELF!
No matter what!!!
If you gave it an honest try last week and you gained one or two pounds, DO NOT STRESS about that!
Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41:10
Ask yourself a couple of questions...
What time of day did you weigh yourself? Was it the same time of day as last time?
What clothes were you wearing last time? Was it different?
What did you eat/drink before you weighed-in?
When was the last time you pooped? Ummm, yeah, what goes in, must come out and it does make a difference on the scale.
If everything is more or less equal from one week to the next, just consider it a fluctuation in the scale. Don't worry about it. Have a good day today and get on the scale tomorrow to see if there's any difference. When I weigh myself, I do it first thing in the morning with no clothes on at all. (Essentially I am dehydrated and have an empty stomach and am the lightest I'll be for the day.) This morning I got on the scale and I weighed 153.9. I was super excited because I was 158 last week. This afternoon, I got on the scale to show someone that it is accurate and it does work and I weighed 155.5. That's with my clothes on and after I'd had food and beverage throughout the day. Your weight fluctuates.
Someone asked me how I can lose four pounds in one week. I said, "Eh, it's the scale." Yes, I worked hard this week. I did. My nutrition was on point and my workouts have been 100%. But still, 4 lbs. is quite a bit in one week. But who knows! Next week I could be up a pound. I don't stress out. I know I am working hard to be the best I an be. With that, I am satisfied.
What you want to look for is weight loss over time. One to two pounds per week is healthy. Sometimes you may see a five pound drop in one week, followed by little to no change the week after. It's just the way our bodies are made. Get over it and stop with the crazy self talk.
Now, let's go back to the root of the negativity.
When I was obese, I really hated how I looked. I was so self-conscious that I wouldn't let my picture be taken, especially not alone. At my heaviest, I was tired all the time. It was all I could do to just get through the day. I worked hard at my job, but I didn't work out and I either starved myself or ate junk. My self-image was in the hole. When I started this journey, there was something different about where I was then, as compared to previous attempts to lose the weight.
The difference was that I was tired of feeling bad. I was tired of having no joy. I wanted to have my picture taken. I wanted to look and feel happy. I knew that no matter what it took, I was NOT going to give up. There was NO way. When I felt like quitting, which I did time and time again, I refused to quit.
I had a mantra I remember telling myself, "Tracey, you can do this. You must believe in yourself. You have to make this work."
Health and fitness is not a straight path. Even once you think you've "arrived", there are detours (injuries, illness, grief, loss, changes in life) that affect your journey. I continually reassess where I am, where I am going and what I want from this journey.
Here is the basic truth I hold onto:
I need to be healthy in order to be a better person for my family, friends and to do my job better. This means physical, mental and spiritual health and wellness. In order for me to be healthy, I must find time to take care of myself. AND I really like how I feel when I work out. I enjoy riding my bike, hiking, and working out. These things make me happy. If I am happy, I can be a better wife, mother, daughter, friend and counselor.
So much of this journey is mindset. Be cognizant of that. Instead of feeling down about where you are today, turn this beginning into empowerment.
Tell yourself: I am going to make this work! I am so much stronger than I even think I am. No matter what, I am NOT giving up!
Feel the energy of this mantra. Connect with it at an emotional level.
When you are feeling badly, remember the mantra. Stick to what you started.
Beautiful by Christina Alguilera
You are beautiful!
Today is the beginning. You are just getting started. Life is an amazing blessing. Make the most of it each day. You are worth it!
Questions for you...(Answer in the comment section below.) How are you feeling about your goals for this year? Do you believe you can achieve them? What steps are you taking to make them happen?
Are you up to speed on my series on wellness? Check it out!
Subscribe to new posts! When a new post is added, you will receive an email notice so you can check it out. I promise: no SPAM and I won't share your email address with anyone. Look at the top right side of the page to subscribe.
