Category Archives for "Habits"

Eat Your Way RIGHT Through the Holidays- What’s the Point?

You might have asked yourself that question already, as in “Why even bother? I always gain weight this time of year.”

If that’s the case, I understand. I think you need an attitude check , but I really do understand. If it was easy, we wouldn’t be having this “conversation”.

However when I asked the question “What’s The Point?” I am talking about the end game. Where are we going with this whole thing?

I mean if you don’t know where you are going, how are you going to know when you get there? 

Here is my goal every time I talk nutrition:

To inspire you to build nutrition habits, that when applied consistently and correctly, will create the optimum environment to help you lose body fat and gain/maintain lean tissue (aka muscle).

In other words I want you to eat in a way that makes you look and feel great

So what’s the main obstacle to progress?

Continue reading

Eat Your Way Right Through the Holidays – the plan

I was reading the paper yesterday and came across an article by Dr. Oz’s. Now I know how much some of you love Dr. Oz so I figured I’d give him a shout out.

Anyway in the article he refers to the “Five Food Felons”

  • Added Sugars
  • Added Syrups
  • Most Saturated Fat
  • All Trans-fats
  • Grains that are not 100% whole grain

The list got me to thinking about a crucial part of our nutrition plan.

The actual planning!

Because there are some foods (like in the list above) you need to plan to avoid. Added sugars for example. You have to read the label and see what’s in there, which is another good reason to purchase as much “label free” whole foods as possible.

Well if we are going to “Eat Our Way RIGHT Through The Holidays” we are going to have to implement the other PPW…

Planning + Preparation = Winning.

We’ve talked about it before. You can’t go into the grocery store and wing it. From the moment you walk through the door you are being set up to buy more, and the choices ain’t all good.


To that end you need to have a meal plan so you can have a  shopping List”.

My challenge to you, next time you go shopping buy only items on this list.

Should really simplify the process, and you will be feeding your body what it needs. 

Plus you’ll have a head start stocking your kitchen with the foods you planned to eat.  You will be setting yourself for success.

To Your Best Health,

Coach Nancy


 

Eating Tips Just Right for This Time of Year

My Father in Law has a slick sense of humor. It's like he waits for the perfect opportunity and then ZING lets you have it. When he told me he had some tips to help him eat better at Christmas I knew I was in for a treat.

So From our house to yours, Enjoy:

  • Avoid carrot sticks. Anyone who puts carrots on a Christmas buffet table knows nothing of the Holiday spirit.. In fact, if you see carrots, leave immediately. Go next door, where they’re serving rum balls.
  • Drink as much eggnog as you can. And quickly. It’s rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-aholic or something. It’s a treat. Enjoy it. Have one for me. Have two. It’s later than you think. It’s Christmas!
  • If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
  • As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission.
  • Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people’s food for free. Lots of it. Hello?
  • Under no circumstances should you exercise between now and New Year’s. You can do that in January when you have nothing else to do. This is the time for long naps, which you’ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.
  • If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don’t budge. Have as many as you can before becoming the center of attention. They’re like a beautiful pair of shoes. If you leave them behind, you’re never going to see them again.


  • Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don’t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
  • Did someone mention fruitcake? Granted, it’s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards. Unless it’s been soaked in rum for a year. (My mother’s recipe)

One final tip: If you don’t feel terrible when you leave the party or get up from the table, you haven’t been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

Thank you again Dad.

Merry Christmas Everyone!

Coach Nancy

Shut the Negative Out

"I can't lose weight."

"I can't find the time to plan my meals."

"I can't find the energy to get to training."

Our minds are powerful. Your internal dialog sets the tone for what you believe is true about yourself. If you keep telling yourself “I can’t lose any pounds off the scale” or “I can’t find the motivation” then you WON’T! You need to start BELIEVING you CAN!!! Can’t is a four letter word that we want to banish from our internal self.​

Somewhere between being perfect and giving up, there’s BETTER.

Many of us strive for perfection, especially on the journey of weight loss. When things don’t go as planned you might say “Forget it, I will start again tomorrow” and tomorrow turns into Monday and so on. Then that voice inside your head might tell you, you failed again so why bother trying any more. You need to SILENCE that voice and get back on track! Every day (even every minute) is an opportunity to get better and closer to our goals!

We must choose to be positive and shut the negative out! There is so much negative going on in the world it is hard not to be brought down by it. Be grateful. Write down something positive about each day and see the difference it makes. Small shifts like this can make a big difference in yourself. I wouldn’t doubt that soon gratitude will be overflowing to others.

To your best health,
Coach Nancy

A Work in Progress

Today is THE day.

Have you been perfect? No? Well, that's a GOOD thing!

Because we are looking for progress, not perfection.​

Coach Vince Gabriel put it this way, “When you get half-way up the mountain you can look at how far you have to go or you can focus on how far you have come.”

We humans can be such difficult creatures to get along with.

“I only lost 2 pounds of fat last month!!!” and frustration sets it.

I bet if you lose 24 pounds of fat this year you would be pretty happy about it though. You will need a whole new wardrobe, and you know how much you love to shop.

You can’t lose the 24 without losing the 2.

So stop trying to be perfect all the time and be happy when you take that next step, when you make just a little more progress.

Progress might look like:

  • I went shopping for the week
  • I ate vegetables this morning 
  • My meal plan is done…for today
  • I only had two cookies last night 
  • I walked a different route so I wouldn’t be tempted to snatch candy from the office jar
  • I did something good for myself today

Progress, not perfection.

To your best health,
Coach Nancy​

Don’t Do What Ice Does

Do you know how ice becomes ice?

​The chemistry behind it all?

"Lots of little H20 molecules are buzzing around as water. Then, as the temperature drops, they slow down ... a n d s l o w d o w n a n d s l o w d o w n ... and finally lock into place as ice. To me, that comes perilously close to describing the way we work. Imagine a bird’s-eye view of a building with people working inside. People come in, full of energy. And then they slow down, sit down and spend the whole day locked in place (desk, meeting room, repeat). We get locked into place, locked down into being efficient and in the groove — but not really being creative. To get creative, you’ve got to move it, move it. You’ve got to move it, move it! *Thanks, Vanilla Ice.”- from the book Be Creative by Michael Bungay Stanier.

I know what you’re thinking and you are right but you are also wrong.

You are probably thinking ahead to me writing all about get your body moving. Get off that chair and do something active. I know you can hear me inside your head…… "you can do anything for 30 seconds".

But I’m not going there.

I’m old. I am reminded of that fact often as I fill in forms and my age bracket is lower and lower on the page. I see the facts that my date of birth has me scrolling to find the year I was born.

With age comes the gnawing idea that I am becoming set in my ways. My patterns of behavior are like ice. They are solid and very predictable.

That’s not a good thing when I want to change something. What about you? How easy is it for you to change something about your behavior?

Face the facts, you’ve slowed down and your habits are iced into your being. It’s going to take some work and a long time to melt that exterior and create new.

Change can be difficult, no question.

These 3 steps to reaching any goal help us to get ourselves unstuck:

  1. Create A Plan
  2. Take Daily Action Steps
  3. Reassess and Adjust

Don’t settle for being in a rut. Get yourself unstuck from the path you’ve settled into.

When an ice cube melts, it does so slowly. At first the ice doesn’t seem to change at all, then a slow trickle of water melts down. A tiny drip is followed by another and soon a small puddle develops.

The water can now be shaped into something new. But nothing can happen until that first tiny drop trickles down.

To your best health,
Coach Nancy

My Choices: Are They Good, Better, or the Best I Can Do?

Good, better or best?

We face choices every day. Choices in what we eat, when we eat our meals, where to eat, eating on the go or taking time to sit, having a meal or drinks with family and friends or alone. Choices hit us even at the grocery store.

You have your meals planned and you’re heading to the store. You’re in front of the strawberries ready to pick up the berries for a salad you planned for dinner the next night.

AH..... you stop because there are two choices. The berries on sale and some organic berries. What do you do?

While your thoughts pause long enough you realize that you could take an hour out of your day tomorrow morning to pick strawberries. It was always a favorite while a kid and now you can make those memories with your own family.

Oh and another option speaks up while you are still standing in the produce section - you could just stop on the way home and buy some at that farm stand.

Oh, what to do, what to do.......

Is there only one right choice?

Life is so so busy. I have 50,000 things on my to-do list just for today. So my best choice is that I should stay at it, hit the ground running and keep on going until all 50,000 are done.

It will make me feel good to check off 50,000 things.

What will it cost me to do all those things?

  1. Sunshine - today is gorgeous and I will miss all of it
  2. Time with my family - one thing I have learned more than anything else is that life is short and I can't get time back with my kiddos or hubby
  3. Sanity - I'm probably not the nicest person as I fly around in a whirl wind
  4. Energy - when I finally finish I will collapse in exhaustion going right to bed
  5. Sleep - I will probably miss some of that or a lot depending on how long it takes me to complete my list 
  6. Another to-do list

What will I gain?

  1. Time tomorrow because nothing is left to do
  2. A big sense of accomplishment
  3. Relief as some of these things have been hanging over my head

What does this have to do with good, better or best?

Everything.

I make choices that involve my being and affects my well-being.

It affects my mood, my family and their moods, it effects my stress levels, my nutrition, my sleep, my relaxation time. It affects it all.

So for me, today, I will not do 50,000 things, more like 20 or less. Because:

  • Sunshine is important to me - more important than to-do's
  • Time is priceless - my to-do list will always be with me
  • Sanity - I can't take back an unkind word, only apologize for it
  • Energy - others deserve my wholeheartedness and I want to give it to them
  • Sleep - I will be a better person (see sanity above)

What is your best plan today?

Coach Nancy

Consistency is Your Trump Card

Consistency is that one things that trumps all else.

It allows for an off day. It allows for us to forget to take out meat from the freezer. It allows us to reach for a candy bar instead of a salad.

But then we start right back up again.

Consistency is also what others know us for. If someone described me in how I ate, how I slept, how I trained, how I grocery shopped, they would do a great job if they had a knowledge base of my normal actions. If I normally eat wonderful foods fixed right at home and train hard which helps me to sleep well, they will know this from knowing me. Since they have had conversations with me, they know I am proactive and supplement my sleep and health, and love to grocery shop quickly.

Often we think of consistency as what we do. It is that, but it is also what we are known for.

It is rare that I stray off the path and don’t train 4 times a week. Strange, but it’s true that I stress out and overindulge in sweets. These are not normal patterns for me.

What is your normal? What do you do over and over that people know you’ll do the next time and almost every time?

Consistency beats out intensity every time.

To your best health,
Coach Nancy

One Step at a Time

“If you want to teach, to change minds or to cause action, a consistent curriculum is always better than a single event. Drip by drip.”   -Seth Godin

Think about a staircase. It connects two paths. It leads you upward or down. It helps you to the next level. It promotes you to a higher plane.

You have to take the action necessary to achieve that motion. Without you, a staircase does nothing.

How does a stair case work? Simple, one step at a time, one foot in front of the other. Sure you can take two at a time for a brief sprint but most of us travel one step up and then another.

The same holds true when you are connecting paths of nutrition. If you are at point A and want to get to point B, you do that one step at a time.

ProCoach changed my life. While I was ‘eating good’ and in ‘good shape’, it was forced and difficult.

Now, I have a sense of control. I gained that through the consistent coaching and daily focus of ProCoach. It’s not a quick fix. It’s a year long staircase where you take one step at a time.

To your best health,
Coach Nancy

Sugar Free Me Is Here!

Sugar Free Me Is Here!

I can't even begin to tell you how pumped up I am to be teaming up with Dan DeFigio, the bestselling author of "Beating Sugar Addiction For Dummies", to help you get off sugar and help you take back control of your eating.

The goal of Sugar Free Me is ambitious. To give you the education, resources and support you need to overcome your addiction to sugar and carbs, and regain control of your life!

Now some of you may think I am going overboard with the word "addiction". After all while we know eating too much sugar isn't great for us, does it really reach that level? Evidence suggests it can, as sugar has been shown to stimulate the same pleasure centers of the brain as some drugs.

I don't think it's any big secret that sugar and sweets are a big "go-to" when we are stressed, or tired, or lonely. The kick of dopamine that sugar gives us can lead to a very destructive cycle, actually altering our neural pathways , and it's also no secret the cycle of sugar addiction can be hard to beat.

What Is Sugar Free Me?

Sugar Free Me is a 28-day step-by-step education, accountability, and strategy course that helps you understand the root causes of sugar addiction, how to address them to create your plan of action, and help you kick the cycle of eating excess sugar.

What we are going to learn:

  • How to create your "New Normal"
  • The Different Types of Sugar Addicts
  • Meal Planning
  • The Anti-Craving Blueprint
  • Sustainable Nutrition
  • How To Fall Off The Wagon and Still Win
  • What To Do When A Craving Does Strike

We are also going to fill up your "Sugar Free Me Toolbox" with six new tools that are going to help you Avoid Temptation, Find and Avoid Your Food Triggers, and explore What You REALLY Want when you reach for the sweets. (Hint: It's not sugar)

The most valuable thing you are going to get over the course of this course (see what I did there) 🙂 is daily accountability and incredible support from both those taking this journey with you and our incredible team of coaches.

You will have your own account created in a really cool program called "Coach Catalyst". Every day you will get an email or message to your phone that delivers your daily "Sugar Free Me" lesson and asks the question: "Did you avoid eating all added sugars yesterday?" 

Don't underestimate the power of answering that daily question honestly. This simple action does a couple of very important things. It creates a record for you to look back on and evaluate under what conditions and in what circumstances you tend to reach for the sweets. But it also helps your coach know when you need a little extra help to get moving in the right direction.

You also get access to our Private Facebook page, where you can hang out with folks on the same journey and where your coaches can offer more support. We have found these groups are a powerful way to stay connected and see that you are not the only one struggling. Take advantage of this page!

I really appreciate Dan making his resources and expertise in this area available to us. His full online course is priced at $95, but we are able to offer the 28-Day Sugar Free Me course for only $27. This is an incredible deal for everything you get!

The "Sugar Free Me" Challenge Officially Starts Monday, October 2, 2017, but don't be "that guy", and sign up today!  As a bonus, you will get immediate early access into the Facebook Support group. 

A Personal Note from Coach Dean

​For someone who loves sweets (like I do), you may be wondering what you might be getting yourself into.

As with anything we do that is "new", it's going to take a little time to adjust to your "new normal". Here's a thought to consider.

Did you know that one of the keys to success and happiness in life is to practice self-compassion?

We are SO hard on ourselves when we don't live up to our expectations for ourselves, and that usually leads to a downward spiral of guilt and feelings of failure. I have lived it, and it usually meant reaching for more food. That's how I got to 280 pounds.

But I learned really fast that to take it off I needed more than education (I knew eating junk food wasn't good for me), or more willpower (when I am tired or feeling blue I have none). I needed a strategy for dealing with the inevitable stuff that comes up to derail me perfect plans - I think it's called life! 🙂

And that is what Sugar Free Me is all about. Sure there is an education component involved, but more importantly we are going to give you real world strategies to set yourself up to succeed, including what to do if (when) you aren't perfect and fall off the wagon.

No program is magic. Change takes effort and self-reflection. It takes a willingness to step out of your comfort zone and embrace something new. 

Salespeople everywhere are going to shudder, but DON'T invest in this program if you can't or won't take the 10 or 15 minutes a day it will take to read the lessons and get involved with the group. The last thing I want is for you to have another reason to beat yourself up. 

If you want to talk to me or another coach to see if this 28-Day focus is right for you, you can drop us a line here.

To your success,

Coach Dean