Category Archives for "Monday Motivation"

Dear Me…….

Dear Me, 

Remember that what seems huge or impossible will eventually become a distant memory when it's over and done with. Your opinion and abilities will continue to change over time, and what seems very important now will be replaced by a different priority in the future. Just do the best you can, and take small steps towards better health every day.

Yesterday is gone and today is a new day. A new start. Get back on track and move forward. (I've had to tell myself this once or twice, or 1,000 times.

See, now you feel like crap, shouldn't have eaten that last night huh?

Was it really worth it...?

How many weeks will it take to undo that?

Why did you do that

‪Look at the big picture if it only once no problem, move on. If it is an old habit restarting, refocus and fix it.

‪Start over now... which I did... today.

‪Cut it out idiot. Coach taught you better that that!

Why did you do it? Should have had that glass of water first. Remember it's a mental game. It really wasn't worth it.

This week I am looking forward to increasing my happy healthy life- without food guilt. In fact I wrote myself a note to help me. The constant reminder that consistent action over the long term will far outweigh the small discrepancies. What about you? What are you going to write to you?

To your best health,

Coach Nancy

Sticking It Out

clockhands-300x219From Seth Godin’s blog post “The First Fifteen Minutes”

“Learning something new is frustrating. It involves being dumb on the way to being smart.”

And that’s really the problem, right? We don’t like feeling dumb, and we are too busy (or we think we are) to dig in long enough to figure it out. But what is the reward for sticking it out and putting in the work to be competent, or even excellent? I read the post as I was in the middle of trying to figure out how to use a piece of software. I had been wrestling with it for awhile and was about to throw my hands up and walk away. But I took a breath and dug in, and sure enough, I eventually (with help from support – more good use of leverage) got it working.

Here is Seth again:

“The problem with evaluating the first fifteen minutes of frustration is that we easily forget about the 5,000 minutes of leverage that frustration earns us if we stick it out.”

So what does that have to do with fat loss and eating well?

What if we spent that fifteen minutes writing out a meal plan and menu for the week? How much time does that save you the rest of your day and week? How much less stressed out will you be? How much more satisfied with yourself will you be?

It might take you more than fifteen minutes the first time, but that’s ok, because you will be that much better at it the next time.

Stick It Out.



You Can’t Trust What You Read About Nutrition

trust“We found a link between cabbage and innie bellybuttons, but that doesn’t mean it’s real.” is the sub-title of a fascinating article by Christie Aschwanden: “You Can’t Trust What You Read About Nutrition”

The article is a behind the scenes look at how nutritional studies are done, and some of the very spurious conclusions that are drawn based on not-so-accurate data.

You see many nutrition studies rely on self-reported dietary assessment. In other words people write down what they eat over a period of time. You have probably done that at some point; it might even have been me that asked you to do it.

Food journaling can and does have value, but most of the value relies on the awareness it creates, not the hard data it provides.


Because most of us, ahem, forget to write everything down, and the length of time we actually keep the log is just not long enough –  there is not a big enough sample size to be valid science.

The reason I bring this all up (yes, there is a point to this) is that we humans like to glom on to sound bites and headlines rather than look at the data behind what is being said. I get it, we are busy, and sound bites and Twitter is just easier. But like Dad used to say, easier doesn’t necessarily mean better.

So the next time you read a headline like that tells you eating red meat is bad for you (or for that matter good for you), or that eating blueberries prevent memory loss, or that vegans are sexier, take a deeper look, or maybe even ask a nutrition coach, we are geeks for stuff like that.

You can read the entire article here:  You Can’t Trust What You Read About Nutrition

You trust me, right?

Coach Dean

P.S. I might try that vegan thing for awhile, I could use some help in that area. 🙂

Rules vs. Resolutions

rulesWe have been discussing the merits of New Years Resolutions over the past couple weeks. For me resolutions don’t work, but I know sometimes I need a little “mindset reset” to get back on track.

And what should appear in my inbox? This great article from Leo Babauta on his blog “Zen Habits”. Head on over and read it, I’ll wait. 🙂

Although we might bristle at the word “rules”, to me it just makes sense. I may not call them by that name all the time, but I do have rules that I live by, and I bet you do too. Good rules protect, not restrict. Games have rules so we know how to win. We can creates rules that help us win too!

For instance in my marriage I understand there are certain things I need to do and certain things I need not to do to have a healthy relationship with Nancy. Basic but important things, like:

  • When I am traveling, it is my rule to call (or as a last resort, text) before bed every night.
  • It is important to her that she get a kiss before we get out of bed in the morning, so that is a “rule” I live by.
  • It is my rule to talk respectfully with all women and never cross a line that anyone, but particularly Nancy, would consider inappropriate.

To me these rules are not restrictive. They actually help create a sense of security and therefore freedom within our marriage. Big win!

The same thing can apply to our exercise and nutrition. We can set goals, but then we must take action in order to reach those goals. By having rules, we create a foundation for taking the action that helps us reach our goals.

Leo gives some great examples in his article, so I won’t be redundant. But I will say it has been very helpful to create some rules for myself in this area. For instance I used to have a loose training schedule. My goal was to start my training by 2:00pm in the afternoon, but all too often I would stay behind my desk and have to abbreviate my training and sometimes I lost track of time and missed it all together – not cool. So now I have established a “rule”. On training days I am in the gym by 1:00pm. So far, so good. Haven’t missed or had to abbreviate a training session yet, and that is progress.

So what about you? What rules do you have in your own life, or what rule are you going to create to help you take the action that pushes you toward your goals?

Share in the comments below!


Goals Under Control

takeactionSome common New Year’s goals:

  • Lose 20 pounds
  • Fit in size 2 jeans
  • Lose 3 inches off my waistline

These are results, and often times (usually) we don’t have control over outcomes.

We do have control over our actions though, and action goals are Goals Under Control.

You can control if you exercise 3 or 4 times a week: “My goal is to train Monday, Tuesday, Thursday and Friday at least 40 weeks this year”

You can control how much sugar goes into your coffee: “My goal is to gradually decrease my sugar by 1/2 teaspoon a week until I don’t use any”

You can control how late you stay up watching TV before going to bed: “I am going to shut off the TV by 10 and DVR anything after that”

Taking action on those goals will help us get closer to losing that 20 pounds, and even better than that, becoming the kind of person who keeps those 20 pounds off.

Pretty cool, huh? 🙂

What is one of  your “Goals Under Control”?  Share in the comment section below!

Old But Not Obsolete

quotescover-PNG-92You might recognize that line from the sci-fi flick “Terminator 52” (or something like that).

I actually love that line.

“Old, but not obsolete”

We get so caught up in trying to look young, feel young, and even act young that we miss the fact that with age comes other things – perspective, grace, wisdom.

I look at a picture of myself now and don’t hardly recognize the person staring back at me. Age happens.

But it doesn’t mean we have to get worse.

I have been ridiculed for “trying to live forever”, but that is not my goal.

My goal is to be as productive as possible for as long as possible.

Part of that is taking care of myself physically. But I also read voraciously, try to learn something new every day, and try to add something of value to this world.

It’s not about living forever, ain’t gonna happen in this body.

I just want to grow “Old, But Not Obsolete”.

Who is with me?


What’s Wrong With Monday?

mountain peakUsually I am.

And maybe you are too.

Truth be known Mondays are a great day too.

Another day for you to share your gift with the world.

Yet we seem to approach every Monday morning like it’s a burden instead of the opportunity it really is.

Maybe we are just spoiled.

Most of us reading this get to moan about Mondays because we get Sunday (and maybe even Saturday) off, right?

If you worked all day Sunday too would you be happier about Monday?

Didn’t think so. 🙂

So how about we make every day count?

Especially today.


Follow Through

Setting goals is a good exercise.

Identifying potential obstacles in the way of the goal is key in being prepared to overcome them.

Focusing on where you want to be rather than where you are now, in other words reviewing those goals regularly, is crucial.

But we have to be careful that Setting, Identifying and Focusing don’t keep us from actually Doing.

Nothing gets done without taking action.

Making plans is wise.

Follow Through on those plans makes Dreams Come True.


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