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Archive for May, 2011

TrueLifeDiva Thursday

                                  Accepting yourself and others

A few weeks ago I read an article “Fat Stigma’ is Spreading; What Can We Do?” and it really got me to thinking.  Making fun of fat people is one of the few remaining socially acceptable biases out there.  Even overweight make fun of people heavier than themselves.  According to society, if you are heavy you might as well go jump off a cliff.  Here is an excerpt from that article:

Beth Donovan (~INDYGIRL)

The stigma of being overweight or of “Being a fatty” is growing globally, according to a recent blog post in the New York Times. Whereas once, a heavier weight represented wealth and the ability to have healthy children, it now represents laziness and sloth to many.

Parents were quoted as saying they would rather have their children be anorexic than overweight. To me, an eating disorder is an eating disorder. Why is one where you don’t eat more socially acceptable than one where you do?

I do have a theory. It is still socially acceptable to make fun of a heavy person, but make fun of someone’s gender or skin color and there would be fallout. Why? “Fatty” chose to be that way, right? Wrong.

There are so many reasons people are heavy, but generally “I want to be fat” is not one of them. Genetics can play a part, and so can biology, psychology, environment, and just plain old lack of exercise and proper diet. It is never just a simple fix or a choice to just “be thin.”

While many are not “born heavy,” I believe the sentiments in the following song apply to everyone, big or small. To quote Lady Gaga:

““There’s nothin wrong with lovin who you are”
She said, “’cause He made you perfect, babe”
“So hold your head up girl and you’ll go far,
Listen to me when I say”
I’m beautiful in my way
‘Cause God makes no mistakes
I’m on the right track baby
I was born this way
Don’t hide yourself in regret
Just love yourself and you’re set
I’m on the right track baby
I was born this way.”

Heavy people are not weak; many diet practically every day of their lives. They may fall off the wagon every day, but they still get back up. They get teased in public by strangers, berated by loved ones in private, have foods pushed on them and then get a talking-to about being on a diet. They get passed up for jobs and promotions, as proven in many research studies. They are not weak. They take a lot and keep going every single day.

Pain is also a side effect of being heavy. This is just another reason most people do not want to be heavy and struggle against it. It’s also a reason the general populous considers heavier people to be lazy. It isn’t that they are lazy, it takes more energy to move a bigger body and when pain is involved, it takes more fortitude than anyone without that extra weight, pain, or lack of energy can imagine. This makes it even harder to lose weight.

I’m not trying to make excuses here, I’m trying to give you a glimpse from the other side. WHY would someone choose to be fat? Some people do choose to be overweight. It is a choice and one with some very dire consequences. Just the same, there should be no stigma attached. I’m not going to attempt to explain the lifestyle of some who choose to become as big as they possibly can and have people who enable them purposefully with the same goal. Just know this lifestyle does exist. It is not a healthy choice, but it is a choice–one with a short life span and many health complications.

Life is hard enough without finding different segments of people to belittle.

How do you fight fat stigma?  What witty snap back do you use when someone is rude?  How do you empower your loved ones when victimized due to their weight? We are all on a personal journey to be the best (me) we can possibly be.  Part of that journey is to accept yourself and those around you.  When you look in the mirror, tell yourself  “I am beautiful, I am strong, and I deserve nothing less than the best!” 😀

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

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8 Cold, Hard Truths about Exercise

From SparkPeople.com

Many of you have been trying to make exercise a habit. Some of you may have already succeeded in that goal. Either way, I’m proud of you for making fitness a part of your life—even if you’re not always perfect at it. A consistent exercise routine offers so many benefits to your mind and your body, many of which you are probably already beginning to experience.

Now it’s time for some tough love.

We all have our own ideas about exercise: what “counts” as a workout, how much we need to do, and how it benefits us. But some of those ideas are flat our wrong (or simply misguided). If you’re exercising and not seeing the results you had hoped for, it could be that you’re missing out on these eight truths about exercise. Now they may be hard to hear, but trust that I’m sharing them with you for good reasons. Understanding these realities will only make the habit of exercise easier for you—and help you get even better results from your efforts.

8 Cold, Hard Truths about Exercise

Working out will always feel hard.
Exercise is work. It elevates your heart rate, makes you somewhat breathless, and causes your muscles to burn. It’s tiring—sometimes exhausting. Yes, exercise does get easier with time, but it will never be “easy.” If it were easy, it wouldn’t be exercise. You see, beyond just getting your body moving (which is great but will only get you so far), exercise has to challenge you. You have to work past your comfort zone in order to train your heart, lungs, and muscles to get stronger and fitter. Over time, yes it will become easier to walk at the 3 mph pace you started, but once that becomes easy, it’s time to walk faster, which brings me to another cold, hard truth: You have to work harder as you get fitter. Think of it exercise as a challenge to continuously improve on what you just accomplished.

Not every movement or activity counts as exercise.
Let me preface this one by saying that any body movement is good for you. Whether you’re fidgeting at your desk, walking across the office to talk to a co-worker, taking a single flight of stairs instead of the elevator, or playing Wii tennis—all movement is good, especially when you’re just starting out. But here’s the real truth: Not all movement is “exercise.” The two are very, very different. For any activity to count as true exercise, it has to meet certain parameters, like lasting at least 10 continuous minutes (so those stairs you took or that walk from your car to the store doesn’t count as a workout), it has to elevate your heart rate to an aerobic level (that “hard” feeling I mentioned above), and more. If you count all of these “activities” or body movements you do each day as workouts, then you are only shortchanging yourself—and you could be hurting your weight loss efforts.

One workout may not undo a sedentary lifestyle.
Working out really matters for your health and longevity, but more research these days is telling us that simply exercising—whether 10, 30, or even 60+ minutes a day—may not be enough to offset the effects of an otherwise sedentary lifestyle. Just because you exercise doesn’t mean it’s OK to be a couch potato the other 23 hours of the day. Sitting, driving, working from a computer, sleeping—all of these “inactivities” make up the bulk of many people’s days, and the longer you sit still, the worse the effects can be on your health. I talked a little about “activity” vs. exercise above. This is where those extra non-workout activities DO matter. They may not be true workouts, but they do have benefits. More movement is good—and that is how you achieve the benefits of an active lifestyle.

You’re not burning as many calories as you think.
“Burn up to 800 calories an hour!” How often do you see phrases like that advertised on workout DVDs, group classes, and other fitness products? The truth is, most of these numbers are seriously inflated, and the average person won’t burn a fraction of that claim. This is the case for treadmills, stationary bikes and other cardio machines, too. Those “calorie burn” screens can be off by 30% or more. SparkPeople tries to be a little more conservative with the numbers we use on our Fitness Tracker, but just remember that all calculators/trackers are estimates. When it comes to weight loss, you’re better off with a conservative approach to calorie burn. Assume you’re actually burning fewer calories than a tracker or machine says you are. A better way to gauge what you’re really burning is by wearing your own heart rate monitor. While a general fitness tracker would tell me that an hour of Spinning burned some 600+ calories, my HRM (using my gender, weight, and actual heart rate during the workout) showed closer to 400. That’s a big difference that could really affect one’s weight loss.

It won’t allow you to eat whatever you want.
A walk around the block doesn’t earn you a brownie. That yoga class doesn’t mean it’s OK to indulge in an ice cream Sunday this weekend. How often do you “reward” yourself for working out by undoing most of your efforts with one or more dietary splurges? Remember, exercise really doesn’t burn as many calories as people assume it does, so a single workout—even a rigorous one—won’t come close to offsetting just ONE big splurge. Yet I know many people who justify their food choices by saying “I worked out today.” If weight loss is your goal, you have to keep these splurges in check; otherwise, you’ll be fighting a losing battle and never really get ahead in the calorie equation.

Exercise alone won’t change your body.
This is probably one of the biggest misconceptions I see. Most people believe that simply by exercising more, harder, or with some “magical” combination (think “muscle confusion”), they’ll get rock hard abs, chiseled arms, and toned legs. WRONG. Exercise will not change your body much at all unless you are also cutting calories. To really change your physique, you have to do both: watch your diet, consumer fewer calories than you burn, and exercise with a combination of cardio and strength training. Same goes for dieting. Cutting calories will result in some weight loss, but your body will not necessarily look more cut or toned if exercise isn’t also part of your plan.

You have to do it forever.
A lot of people don’t like to exercise, but they manage to stick with it in order to lose weight. Once they reach that goal, it becomes easier to slack off and then lose the habit entirely. But whether your goal is to lose weight, look better, improve your health, or just plain feel good, you’re only going to reach—and maintain—that result by continuing to exercise after you reach that goal. The benefits of exercise are quickly lost, too. You actually lose your strength and endurance far faster than it took to build up (unfair, right?). You can lose muscle strength in just a couple weeks off from pumping iron, and cardiovascular endurance? It starts diminishing when you rest just 2 days! This is why it’s important to find a routine that you enjoy and can stick with for the long haul.

Routine is the exercise enemy.
I love routine as much as the next person, but the gym is not the place for it. For the best results, you have to change up your workouts often. This is good because it can help prevent boredom so you’ll stick with it, but also prevent plateaus in your progress. For creatures of habit, or exercisers who lack creativity, it can be a real challenge. There are tons of ways you can mix up your workouts without becoming a gym rat or earning a personal training certification. The important thing is that you do it. Don’t let your workouts become stale, and don’t let your muscles get too conditioned to doing the same old thing for months on end. That’s why lifelong exercisers are always reaching for new goals and trying new things. Not only is it fun, but it challenges their bodies in new ways so they always stay fit—and have fun doing it.

There you have it. Sometimes the facts are hard to hear, but ultimately, the truth can be liberating—and help you really become your best in the gym and in life.

What do you think about these truths? Were any of them hard to hear? Would you add any more exercise truths to this list?
*****************************************************************

This post generated a firestorm of comments.  Many felt the article  was very negative and discouraging while others felt it was a reminder that you have to be in it for the long haul.  What are your thoughts?

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

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TrueLifeDiva Thursday

Divamotional: emotional eating

 

I was all set to go in a totally different direction with today’s blog. And then I had the crappiest two days I’ve had in a while. I won’t go into details but my supervisor and our boss both were grumbling “I need a cocktail after this shit is over with!” And I don’t drink, so what does a stressed out girl do when the world seems to be spinning on its ass? Eat….that’s what.
I’ve been having an excellent week fitness wise. I’ve worked out the last 6 days in a row even though it’s “that time of the month”. I’ve stuck to my calorie budget this week in spite of deep cravings for sugar, salt, and grease. I’ve even added nightly push-ups and crunches to my routine. But work has been an ugly beast. And while others were joking about getting drunk after work, I had every intention of going to my usual Thursday night Turbo Kick Boxing class. On the drive home I thought, “I’ll treat myself to some ice cream and run an extra 30 mins after class.” Well, that turned into a Magnum ice cream bar and a bag of Mother’s cookies mini’s. And then the headache set in. I was convinced all the way up until 30 min before class that I was still going to go. I had the proverbial Angel and Demon on my shoulders arguing about punching imaginary faces vs getting some extra sleep. Sleep won today.
I felt bad about my choice until I read some the most recent comments on Buffy’s latest blog entry. You guys reminded me that I am human and will have the occasional “bad eating” day. I do excellent 99% of the time. I’m not gonna gain any weight because I didn’t create a calorie deficit today. It’s what I do day in and day out that makes the difference in the long run. 😀

How do you deal with stressful situations? Do you give in to temptation or do you have a strategy that works when junk food is screaming your name? Please share 🙂

I follow Jeannette Jenkins on Twitter and she always tweets a reminder every night to do 200 sit ups/crunches before bed. I’m not able to do 200 in one sitting but I have been doing 200 throughout the day. And I’m working on doing 100 push ups every day. I’m averaging 70-80 a day by doing sets of 10 during commercials. I challenge all of you to do the same. 200 sit ups/crunches a day and however many push ups you can struggle through 😉

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

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I am Woman!

 

Happy Monday (is that an oxymoron?)!!!

I am feeling very empowered lately and I wanted to share it!!  While talking to my daughter Tiffany and sister-in-law Cindy this weekend I realized both of them needed a strong dose of self confidence.  Here is a picture of the two of them.  This picture was taken two weeks ago when we celebrated my sister-in-laws 38th birthday AND her last radiation treatment.  For those of you that do not know she was diagnosed with stage 4 breast cancer last year and she has been fighting a great fight!  How fantastic does she look?

Do any of you know somebody who just doesn’t see in themselves who they really are, or in some cases can be?  These two are perfect examples!

Tiffany is a beautiful, strong, fit, smart, kind, talented 14 year-old.  I struggle with her because she just doesn’t see those qualities in herself sometime and it really affects her behavior.  This past weekend she had tumbling evaluations for next year’s cheerleading team and she just won’t throw her back tuck.  She gets herself all worked up to the point of tears.  Her body can do it, for some reason her mind just won’t let her truly know that she can do it.  She had the same issues when she tried out for the High School team a few weeks ago as an incoming freshman.  She was so nervous in her abilities that she kept saying in the week before the tryouts started that she wasn’t sure if she was going to try out.  This lasted right up until it was time for us to leave and even though she was saying other reasons “I just don’t think I want to cheer for school” or “I may take a year off to focus on my school work” but I knew the real reason; she was just so insecure in her abilities she was scared.   It took so much convincing but she tried out AND she made the varsity squad.   She also lacks confidence in her appearance; hello?  Now I know I my view may be tainted as I am her mom but really…  We all know kids can be cruel but when others have called her Albino and fat she lets it get to her.  Can you believe she has been asking me to let her dye her hair for three years because of what kids say?  Then… I hear her and her friends talking about others, wow that totally drives me up a wall!!  No matter how many times I tell her that 1) people talk about you to try and put you down so they can feel better about themselves and 2) it is NEVER acceptable to talk badly about others and stress to her she should already feel confident enough in herself, she doesn’t need to get that feeling at the expense of others.  If she was just more confident she could do anything!!

As for Cindy, she is really in a bad way.  She’s been fighting cancer for several months and is VERY self conscious in her appearance.  Between the hair loss, the weight gain (can you believe she gained weight?), the mastectomy, and issues with her teeth doe to her treatments she is having a difficult time.  But believe it or not her biggest issue right now is she is in a horrible relationship that she will not leave because she thinks she cannot be on her own and take care of her girls (12-year old twins).  Her concerns aren’t financial as she will always be taken care of by our family, she just doesn’t think she is strong enough to be on her own.  OMG, you just kicked the crap of out cancer but yet you can’t be on your own?   I don’t want to go into details as to why this relationship is bad for her but I will just say if she could live through that environment for the past 15 plus years she can do anything!! 

While some of you may think the song is corny, I grew up listening to this song and it has always had special meaning to me.  My mom and I used to play this some a lot when I was a little girl.  We would go for drives on Sunday’s with the top down in her car and we would sing along with this song as loud as we could.  I was raised simply knowing that “I could do anything”!! 

How about you guys?  Play this song; does it speak to you in anyway?  Do you just “know that” about yourselves?  You can do anything!!!  If not then you should!!  If you don’t post here and we can all set you straight!   As OneMoreinBoston says:  “Bypass and Kickass”.  Do you know someone else like I do that needs some help realizing it?  If so then reach out to them!  Help someone else see the amazing things that you see in them!

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TrueLifeDiva Thursday

I Don’t Really Give A Damn About A Friggin’ bikini!

 

I’m in the mood to go on a little rant today, so please forgive me.  What’s up with all these cereal commercials and diet programs proclaiming “It’s swimsuit/bikini season!”  Really?  When I watch the Real Housewives of XYZ, there’s always a pool party or beach outing at some point during the season.  Most of these women are 40+ and have birthed a few babies.  And they look good having done so.  But why must they insist on packing all of that into bikinis?  I’ve never seen so much torso contorting and breath holding in my life!  In the real world, moms wear one piece swimsuits with cute shorts or a sarong.  Why do women kill themselves in order to run around half-naked during the summer?  I’m not a big fan of bikinis; I think they look too much like underwear.  I’m all for being in shape and being the best “YOU” you can be but I think the media is doing women a major disservice by pushing the whole “Be bikini ready by June 1st.” agenda.  End rant 😉

I’m feeling pretty good about myself lately.  I feel like RHNY Alex, when I look in the mirror I like what I see these days.  I ran into a gym buddy I hadn’t seen in a while the other day.  She was teaching a Zumba class I dropped in on.  We chatted after class and I told her I enjoyed her class and would look for her on the schedule in the future.  She replied, “Thanks! That means a lot coming from you.  You’re really hard-core in the gym!”  Whaa?  Who me? I stood up a little straighter and strutted the rest of the day ;-).

In other news, it’s 30 days until my birthday.  Yes, I’m one of those Looney Toones who do countdowns.  I’m using my b-day as an excuse to go balls to the wall crazy and really challenge myself fitness wise.  I’m still doing exercise spurts during commercials (ass burners, crunches, and push-ups) but I’m slipping on the extra workout videos during the week.  I’ve still got my “goal” dress hanging in my closet and I recently found the perfect pair of nude/tan/neutral pumps to go with it.  I haven’t taken studio pics in a while so I think it’s about time to replace this camera phone pic I keep subjecting you guys to with something more attractive :-D.  Hopefully I’ll get myself closer to my ultimate goal weight/percentage and I can order that bedazzled hoodie from CustomizedGirl.com to wear when I run the Rock n Roll Marathon in December.

Do you feel pressured to get “bikini ready”?  Are you on track with your fitness goals?  Have you fallen behind and plan on wearing sweatpants and a baggy t-shirt to the 4th of July BBQ?  Do you plan on doing an unhealthy, lose 10 lbs in 10 days fad diet to drop the weight in time for summer?  What are ways you deal with the pressure to be perfect?

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

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I have so many different things running through my brain today that this blog will probably be all over the board!!!

First, I hope my family here is having a fantastic weekend.   I too feel like you all are my family, or at least what a family should be.  You guys are here when I need you, give me good advice and feedback, are supportive, are here to pick me up when I am down, and cheer with me with each success.  There is no way I would feel the way I do today without you.  I hope many of you feel the same way.

Today I feel really happy.  The weather is getting nice, the garden is coming along, my house got a wonder deep cleaning, and tomorrow is pool painting day!  By next weekend I am hopeful it will be full with sparkling blue water.   There are several projects moving forward and the feeling of progress feels really good.

A really big part of my contentment with life comes from the fact that I am pretty darn comfortable in my own skin now.  While I don’t feel kick ass about my body (yet) I don’t feel self conscious anymore.  It is amazing how something so “physical” can change your mental attitude is such a strong way.  Yet again the feeling of progress feels really good!

When I got dressed this morning I out on this white pair of shorts I have had for a few years, they were almost too big to even wear.  I have to say that I walked a little bit taller today with a little more spring in my step all day.  I went to my daughter’s lacrosse game and I just felt GOOD!  In talking with the other parents a few even mentioned how great I looked and asked about my weight loss.  I of course told them about you this blog and you guys.

You know what another great “by product” of my weight loss has been?  I finally have a picture of me with my two kids!!  For the last several years I really have not like having my picture taken.  It was pretty much a known fact in my family.   Earlier this week my daughter and I were looking at pictures from Jamaica and Tiffany said “Wow, I finally have a picture of all of us together”.  That is when it really dawned on me that I don’t think I have taken a single picture with Tiffany and Garrett and that made me sad.  Well, not anymore!!!  My kids deserve those memories of all of us together.

When I read TrueLifeDiva’s last blog about guilt it really hit home.  While I really no longer have guilt over what I eat, I still have a lot of guilt over many other things in my life.  I have guilt over my mother’s death, I have guilt for my brother’s lack of success (that is a nice way of putting it), I feel guilt when I have to work and can’t go to every lacrosse game, I have guilt when I go to an all day cheer tournament and don’t spend that time with my son, and then I have guilt if I don’t go to something of Tiffany’s so I can spend time with Garrett.   So basically I am feeling guilty about something 70% of the time.  Her blog made me realize that this is something I need to work on.  I need to stop using my guilt as an excuse not to work out like I NEED to.  It is a “need” and as such I have to make it more of a priority.  I have to remind myself it is an investment in me which will make me a better mom as I will be happier and with more energy.

On the last blog there have been a lot of discussions as to what everyone’s weight should be.  Personally I don’t think it should be up to a doctor or based on any charts that hang on a wall.  Do you know who is the best judge of how much you should weigh?  YOU!!!   At what weight do you feel best?   At what weight do you feel sexy and confident?  THAT is the weight you should strive for.   Honestly I have no idea what the “charts” say I should weigh as I really don’t care.  Am I at the weight I want to be?  NO…  Am I pretty close?  YES!  Right now my goal is to lose another 5 lbs and then I will re-evaluate.    It has got to be a balance between feeling your best but also enjoying some of the finer things in life including good food and beer!

So, my goal for the next month is going to be 1) eat right to lose the next 5 lbs. 2) work on not feeling guilty about so many things that are out of my realm of control 3) not feel guilt about taking some time for myself to work out 4) be in more pictures with my kids 5) feel good about who I am while working on being even better me.

What are your goals?

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TrueLifeDiva Thursday

Stop Feeling Guilty!!!

In light of recent conversations on this blog, I thought this article was perfect timing.

From SparkPeople.com

— By Dean Anderson, Behavioral Psychology Expert

Does this story sound familiar to you?  You’re doing pretty well sticking within your calorie range until that box of candy shows up in the office, or all heck breaks loose and the only way to squeeze in lunch is at the local fast food joint. You give in to the candy or the double cheeseburger with fries and after that, things really go downhill. You start off feeling a little guilty, and the next thing you know, you’re eating everything in sight and telling yourself you’ll start over tomorrow, or next week, or…

So, what’s really going on here? Were you just standing in the wrong line when they were handing out will power? Not too likely. Do you have some deep, subconscious desire to not lose weight that compels you to sabotage yourself? Possibly, but probably not. Most likely, the problem is that you went on a toxic guilt trip.

The Difference Between Healthy Guilt & Toxic Guilt
Don’t get me wrong here. I’m all for an appropriate level of guilt. It lets you know when you’re letting yourself (or someone else) down, and reminds you that your impulses are not the most important things in the universe. But there’s guilt, and then there’s GUILT.

The main difference between healthy guilt and its toxic cousin is a matter of when you feel it. Appropriate guilt is the kind you feel before you do something you don’t want to do, while things are still in the thinking-about-it stage and there is still a chance you can choose not to do the thing that makes you feel guilty.

We psychologists refer to this as having a conscience, and it is a very helpful thing. It’s so helpful that it always amazes me that you hear so little about it in discussions about weight loss.

Most of us have a good conscience when it comes to treating other people decently—we routinely expect it of ourselves and others. But when it comes to treating ourselves decently by eating well and exercising and refusing to verbally abuse ourselves when we aren’t perfect…POOF! The most powerful weapon you have in your arsenal for getting yourself to act the way you want to suddenly becomes off-limits.

This might not be such a bad thing, if it meant you could get rid of the disabling, toxic guilt that comes with having an overactive, perfectionistic conscience. But that’s not what happens. In fact, just the opposite happens.

When you routinely push aside the little voice in your head that tells you, for your own sake, that you may want to think twice about eating that candy or double cheeseburger, it doesn’t go away. It just moves a couple of steps further down the chain of events and gets even louder. Now, instead of hearing that voice before you act, you don’t hear it until after you’ve already done the thing you might not really have wanted to do. Instead of a gentle voice reminding you to think before you act, it’s screaming at you about what you already did wrong and what a jerk you are. This compels you to spend way too much time worrying about why you keep doing this sort of thing, and getting down on yourself to the point that you become your own worst enemy. This is toxic guilt, and it is not your friend.

End the Toxic Guilt Trip: Exercise Your Healthy Lifestyle Conscience
Fortunately, the solution to the problem of toxic guilt is really quite simple, at least in theory. All you have to do are three simple things:

  1. When that quiet, nagging voice in your head starts saying that you are about to do something it doesn’t approve of, listen to it. Stop what you’re doing for a few moments to ask yourself, “Is this what I really want to do?”
  2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you’re not sure (or if you halfway want to and halfway don’t), try to postpone your decision (and action) until you’ve had a chance to sort things out a little more.
  3. After you’ve made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Nothing fancy here, no psychoanalyzing yourself, no reading yourself the riot act if you didn’t do what you wanted. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference.

Now, you could be sitting there right now saying to yourself, “What the heck is this guy talking about? The whole problem is that I never hear that little voice until after the fact. The minute I see those candies, or smell that cheeseburger cooking, I go on autopilot and stuff it in my mouth.”

This is NOT true. The little voice is there, you just aren’t hearing it because you’re more accustomed to your louder toxic guilt.

To train yourself to hear the little voice before it’s too late, just keep practicing the three steps above until it becomes second nature to STOP and ASK yourself what you really want to do before you act. Once your conscience knows you are making the effort to listen again, it will move back up to its proper place in the chain of events.

If you find this very hard to do, you may also need to work on staying grounded in the moment and managing the particular situations that trigger mindless eating for you.

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Definitely food for thought.  We are all guilty of beating ourselves up from time to time.  Nothing good can come of it.  However, with the right tools we can become stronger.  What are some tools you use to smother that little negative voice trying to sabotage you?  Please share them with the group 😀

Don’t forget to subscribe to the blog so you don’t miss each new post as it publishes.  We’re still taking blog name nominations and the winner will receive a $25.00 Amazon.com gift card 😀

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