Change your HABITS - Do the Work
#1 Set yourself up for SUCCESS: Ask yourself a few questions
to get focused and steer your life in the right direction…
Where do I want to end up?
What can I do to be sure I get there and faster?
How am I doing? Is my plan working?
What do I need to do differently if I‘m of course?
Who do I need to be to be?
“Life
isn’t about finding yourself, life is about creating yourself.” George Bernard
Shaw
#2 ATTITUDE and Outlook: Check in everyday and find a way to
boost yourself up. Think about it…
What would make me happy today?
What can I do to make sure I feel really good?
How can I make other people feel good so I can too?
How do I get in touch with the parts of me that make me feel
really great?
“How
you judge your self-esteem is how high you are likely to rise. The reputation you have with yourself
is the single most important factor for a fulfilling life.”
“Every
achiever I have ever met says, ‘My life turned around when I began to believe
in me.” Dr. Robert Schuller
#3 Get CLEAR about what is IMPORTANT:
What do you really want out of life?
What is most important to you?
In general, what motivates you?
What do you value most in life?
“People
with goals succeed because they know were they are going.”
“There
are two great days in a person’s life – the day we are born and the day we
discover why.” William Barclay
#4 Watch your WORDS: Remember…
Language shapes our reality
Language represents thought
We use language to process our experiences
We believe what we say in our minds
Changing our words, changes our thoughts, which changes our
reality
“We
become what we thing about all day long.” Ralph Waldo Emerson
#5 Break Bad HABITS and make new ones: Take a look at your
day, week, year? Notice what happens again and again.
Write it down.
Change a negative behavior at the front end.
Do something different. Anything.
Hook onto a new habit and go for it.
”Definition
of insanity: doing the same thing over and over again expecting different
results.” Albert Einstein.
“It’s
not what we do once in a while; it’s what you do day in and day out that makes
the difference.” Jenny Craig
#6 Get SMART:
S – SPECIFIC (I will lose weight v. I will lose 3 pounds
this month)
M – MEASURABLE (I will exercise more v. I will hit the gym
3x/week)
A – ATTAINABLE (I will lose 15 lbs this month/ I will lose 3
pounds this month)
R – REALISTIC (I will workout every day/ I will workout at
the gym 2x this week and add 500 steps to my day.)
T – TIME BASED (Have an end date in sight to stay on track.
Don’t put it off.)
“It is
the moments of choice that continually shape our lives, so choose wisely!” JJ
Satangelo
#7 Take ACTION: Take a few minutes to think about this.
Are you ready? Really ready?
Are you ready and willing to change, to act?
Will you do whatever it takes?
“If one
advances confidently in the directions of his dreams and endeavors to live the
life which he has imagined he will meet a success unexpected in common hours!”
Henry David Thoreau
#8 Stick to it. Be PERSISTANT and CONSISTENT: How are you
going to make sure this happens?
“I will block out ________ minutes a day/OR week, to work
diligently on my tasks and goals.”
“Nothing
in the world can take the place of persistence. Talent will not, nothing is
more common than unsuccessful men with talent. Genius will not. Unrewarded
genius is almost a proverb. Education with not, the world is full of educated
derelicts. Persistence and
determination are omnipotent!” Calvin Coolidge 13th President.
#9 Put it in the POSITIVE:
Reframe your beliefs and attitudes and give them an
optimistic, confident spin.
Read NYTIMES Article J
“Excuses
are the tools of the incompetent.” – Unknown.
“A
negative attitude wipes out discipline.” Toni Robbins.
WORKBOOK:
10 ways to improve/build self-esteem NOW
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
TO Get CLEAR
What 10 things do you really want to have this year? Write
each one out in short, clear, concise sentences.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Get SMART
Rewrite your top 3 goals here…
1.
2.
3.
What are you going to do NOW? Break your goals down into
action steps here….
GET LEAN IN 2013 – TIPS to
help you meet your weight loss goals….
Attitude and Skills and
KNOWLEDGE = Success
1.
Keep a journal. Gather information. Notice habits. Be detailed and
specific. How are you feeling now?
Is your cholesterol too high? Do you have skin problems? Bloating? Unexplained
weight gain? Headaches? Muscle aches?
2.
Drink water first thing every morning. Drink
more water all day. Aim for ½
of your body weight in ounces. Add a glass for every 30 mins of exercise,
strength or cardio. Add a glass every day you drink alcohol. Drink more
when its hot outside.
3.
Think before you bite. Go slowly. Chew. You deserve this
time. You deserve to understand
your body. And most of all you deserve to look and feel fantastic. Taking the
time to learn how you react will give you the power to control your weight for
a lifetime. Remember: FLAB and HALT
4.
Fuel yourself from the start. Break your fast
within the first hour of waking. Take note of how you are feeling this
morning. Did you sleep well? Are you hungry? What sounds good to eat? This meal
should get you ready for a great day, energized and satisfied.
5.
Focus on fruits and veggies. Eat more of
them. Steaming is great. Saute
or roast to preserve natural sugars. Know that fruits and veggies contain sugar. Natural, yes, but
if you are getting too much of it, weight loss gets harder.
6.
Include lean protein at every meal and snack.
Try to consume 80-100 grams of
protein daily. Greens and veggies with no protein won’t do it!
Examples*:
Beef, Lamb, Poultry, Beans, Fish, Eggs,
Nuts and Seeds, Cheese.
7.
Fuel workouts with carbohydrates during or
after. Choose carbs wisely. One serving a day of dense carbs (rice, pasta, bread) seems
best for most people on a mission for fat loss. When trying to lose weight save
dense carbs for after a hard workout to use them up appropriately.
8.
Plan ahead. A week, a day…you have
options, figure out what works best for you. This is important. Being prepared
could be the #1 way to break out of a weight loss rut. Use goal setting techniques to set
yourself up for success.
Organizing meals and snacks ahead of time will help you act on your
intentions and turn those small steps into habits.
9.
Have fun. Enjoy yourself! If wine is
something you enjoy, have a glass or two of red – it’ll even help flush out
sodium and act as a natural diuretic. Being stressed out will pack on the
pounds. Truly, life is all joy, right?! If you want to maintain your glowing health
and weight loss being joyful is a MUST!
PROTEIN CONTENTS
Sunflower seeds: 5 g per ounce
Pumpkin seeds : 9 g per ounce
Almonds : 8 g per ounce
Cheese : 8 g per ounce
Chickpeas: 5 grams per ½ c
Chia seeds: 5 g per 2 TBSP
Rice: 5 g per 1 cup
Animal protein: about 7 g per ounce
FOODS FOR FAT LOSS FOODS
TO AVOID
Egg whites
Garlic and Onions
Organic Spinach
Chickpeas
Blueberries
Zuccini
Snow peas
Winter Squash
Beets
Nut butters
Avocado
Apples and Pears
Greens
BREAKFAST IDEAS
Flax Granola with Coconut Milk and Blueberries
Egg White Scramble with Veggies
Pear Slices with Nut butter
Yogurt with Pumpkin Seeds and Cinnamon
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