Put an AND in there!

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In my last post we talked about the ‘OR’.  Finding the solution to your OR first has to start with you knowing that you are worthy and lovable so that you can put an AND in it.

In order for you to SEE where to start in CREATING the time, setting boundaries, putting the effort in or to use resources to heal emotional eating you need to really get that you are worth asking for what you need.  There may be sometimes that you getting what you need, yes, it may take away from others.  BUT in my experience since 2007 working with thousands of women there is an even better AND that comes out of it all. Let me explain.

One of the biggest things I hear from women considering releasing weight is that;

“I don’t have time or money to do this so I don’t do anything and just stay stuck.”

Let’s pretend you decide that you are worthy to have the life that you REALLY want.  One that is full of living a life FREE from emotional eating.  A life where you are loving the life you live because you feel vibrantly healthy!  Next from this place you stand up in knowing that you are wonderful and lovable and bravely ask your loved ones to support you in becoming a happier version of you.

  • What will your loved ones get from having a happier version of you?
  • Will they be happier too because your mood is happier and free?
  • Will your loved ones get to experience life doing the things that you all really want to do?

Put an ‘AND’ in there!  I can be healthy AND others can be happy.

Is that not the best AND you can find?  Lets take a look at a few others from yesterday.

OR : “I don’t have time to be healthy. If I take the time to cook healthy or go for a walk I will have to take time away from work (or my family) and they won’t like it. So I don’t take the time to be healthy”

AND: “I can watch a little less TV and sit down with my family and ask them what things they would like to eat this week.  Then I can have a smaller portion and add some veggies to the meal for me or even everyone.  I can take just 20 minutes to do this.  I can take time to cook healthy AND with my family’s input they will be on board!”

OR: If I use money to be healthy than we will not be able to eat out as much and my family won’t like that.  I can be healthy OR my family can be happy.”

AND:  Eating out 3 times a week is not getting me closer to my weight loss goal.  I am spending money on things that are taking me further away from where I want to go in my weight loss.  I can talk to my family about how much money we are spending in dinning out and how lowering it down to 1 or even 2 times per week would help save money and we would all be healthier.  I can use the money we save to invest in resources to help me heal emotional eating and lose weight!  We can still dine out, AND we will ALL get healthier.

I know this is a scary thing to consider asking for what you need.  SO do this when you are ready. In the meantime know that you are worthy of having the life you truly want to live!   No matter what resources you need to get you there, just know that you are worth it!

  • What are your OR statements?
  • How are you planning on turning them into an AND statement?
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Is people-pleasing keeping you overweight?

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Is people pleasing keeping you overweight?

“What?! How is that possible?!”

So many of the women that I coach get stuck in putting others first. They feel strongly that if they take time or resources to take care of themselves, then they will be taking away from others in their lives.

In addition many of the ladies I coach people please by pushing themselves past what they are able to do, at work, at home, all day long, and eventually end up operating from an empty bucket. Operating from an empty bucket as we have talked about before makes it so much easier for you to return to using food to escape.

Do you struggle to get healthy because you are coming up against things like?

  • “I don’t have time to be healthy. If I take the time to cook healthy or go for a walk I will have to take time away from work (or my family) and they won’t like it. So I don’t take the time to be healthy”
  • “I don’t have money to be healthy. If I use some money to get support or use some money to cook healthy than I will have to take money away from the things that my family ( husband , kids, etc.) likes to do and they will not be happy. So I don’t take action in my health and weight loss because I don’t want to upset them.”
  • “If I make a healthy smoothie in the morning I will wake up my kids so I can’t eat a healthy breakfast.”
  • “If I use money to be healthy than we will not be able to eat out as much and my family won’t like that.”

It all boils down to: “If I take care of me it means that I have to take away from others.”

In this place the theme is you are stuck in an ‘OR’

I either take care of me OR I can take care of others.

So in this place the fear of hurting someone’s feelings is a higher priority than your feelings and needs. This is a perfect recipe for stuffing down your true needs with food. I understand these types of concerns. They can be very scary to face and ask for what you need to be healthy. Especially if you have had a history of “failed diet attempts”.

If you were to share your true struggles with your family and help them understand why you want to try again and use whatever resources you need to heal emotional eating and finally release the weight for good, what would be the best thing that comes out of that?

I am sure that by doing things to make you happier and healthier you would be adding on YEARS to your life. Wouldn’t the people in your life that love you like to have those extra years to spend with you?

I invite you to take inventory in your life, where are you stuck in people pleasing? This is just more information to help you understand WHY you are emotionally eating. You can take action on these areas when you are ready. For now, lets just explore with curiosity!

Where are you stuck in using an “OR”? “I either make a healthier dinner for me, making me happy OR I can make what they want, making them happy.”

  • How is people pleasing keeping you stuck in being overweight?
  • Where in your life are you using an OR and it is keeping you stuck in not truly taking care of your needs?
  • Where in your life are you spending resources that are not getting closer to having a healthier life?
  • If you were not afraid of what others in your life would say or do, what type of resources would you ask for to be healthy?

“Just for today I reflect on where the ORs are in my life.

Just for today I notice where I am stepping on my own needs and not asking for what I need by people pleasing.

Just for today trust that I am valuable and I am kind to myself today.

Just for today I try on what it would look like in my weight loss and overcoming emotional eating if I were to ask for the resources truly I need to be healthy.

Just for today I am worthy to make this beautiful gift of my one life the happiest healthiest version possible!

Just for today I see where I can start to get support by letting go of some of the ORs in my life.

Just for today I am worthy to do what it takes to overcome emotional eating and finally release the weight for good!”

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Secret eater? You’re not alone!

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If you’re a secret eater, you’re not alone. I used to secretly eat sugar out of a bag with a spoon when I could not find anything sweet to eat.

I could not stick to any diet. In fact, I dieted my way up the scale until I found myself 50 pounds overweight.

When I decided to stop dieting, stop looking for the next quick fix and INSTEAD decided to solve the emotionally eating… MY EATING CHANGED! My life changed. My weight changed.

I’m not perfect, I don’t expect myself to be perfect or eat perfectly clean. I don’t expect myself to exercise intensely every day but now I do WANT to eat healthy and exercise most of the time because it’s a loving thing to do for myself.

That is sustainable for the rest of my life!

What is sustainable for you to do for the rest of your life?

That, in my opinion, is what really matters.

That is how it is possible to be healthy and keep weight off. Life is so much better on the other side!

If you are struggling, I get it. Please know you are alone, it is not hopeless! This transformation is possible for you too! Just know it’s possible. ?

Breakfast: Turkey bacon, Orange, coffee with some unsweetened coconut milk and supplements.
Lunch: Chocolate protein shake with spinach
Dinner: Grassfed Lamb, Cabbage, and quinoa.
Exercise: 40 minutes around the track + 20 minutes on the elliptical.

Have a Blissfully Healthy Day!

With Love and Gratitude Always,

Emmie

are you a secret eater - you are not alone

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The 4 Essential Daily Habits of the Forever Fit

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Forever Fit Habit # 1 Create a Morning Routine:

  1. Wake Up Early!
    Even if you are not a morning person it is important to wake up with enough time to get your body started right. Get up and get moving by doing a light stretching routine to warm your body up.
    Allow yourself a few minutes to be present in the day before you rush out the door!
  2. A L W A Y S eat Breakfast!
    You need E N E R G Y to start your day so make sure you start you day right with a healthy mixture of Protein, Carbs & Fruits & Veggies!

Forever Fit Habit # 2:  Water, Water, Water: 

During the day, don’t forget to Drink W A T E R!  The Recommended daily water intake is at least half your body weight in ounces throughout the day. Hydration helps with a number of issues related to weight loss:

  1. Combats fatigue
  2. Flushes out toxins
  3. Moves matter through the intestinal tract reducing constipation
  4. Reduces appetite and the need for unnecessary eating

It is easy to get lost in the day but staying hydrated is an important part of healthy weight loss success so make sure to schedule your water breaks throughout the day!

Forever Fit Habit #3: Move 

This is a hard habit to stay consistent with especially if you have a job that requires you to be at a desk all day.  Just like scheduling your water breaks, you have to schedule time to get up and move!  Our bodies were not designed to be sedentary! Here’s a few recommendations to get started:

  1. Schedule a 15 minute move/stretch break every 2 hours throughout your day. Get up, leave your desk and walk inside or outside for at least 10-15 minutes.
  2. If you have a job that requires you to be at a desk for 8 hours a day ask your supervisor about an option for a standing desk.
  3. Consider purchasing a Fitbit or Activity Tracker and set the settings to remind you when you haven’t moved within a certain amount of time. If you don’t have an activity tracker, consider setting an alarm or stopwatch on your phone to go off every so often so that you make a plan to move.
  4. Consider closing your eyes for 10 seconds to help refresh your eyes from staring at a screen and to create a break from the blue light.

Forever Fit Habit #4:  Don’t let yourself get H-angry!

Being hungry tends to make people agitated and being hungry and angry is the worst possible combination!  Not only is it not fun, it is so much easier to emotional eat when you are starving!
The solutions is simple,  make a routine of eating every 3 hours to keep your blood sugar steady.  You will be happier and not be as tempted by treats around you or overeat.

 

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Key 5 of 5 – Getting and Staying Motivated

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This one is the kicker! It is the one that without it, you will get stuck along your weight loss journey. This is the one that makes all the difference. This is the Key that will allow for ALL 5 Keys work so that you CAN stay motivated and get results!

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How to Enjoy Eating Out and Still Eat Healthy

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Here’s some “food for thought” — this week I am sharing with you my strategy for eating out : )

Last week I went out to dinner with my family to our favorite Mexican restaurant. Before we got there I had already decided what I really wanted to eat and what I would feel good about not having. I chose what I really wanted to eat.

Instead of having the full meal, I skipped the sides of rice and beans and enjoyed 2 delicious tacos! And guess what…it was plenty of food!

By allowing myself to eat what I really wanted to eat I found it easy to use portion control. By doing so I was able to enjoy my favorite food, the time with my family and I did not feel guilty afterwards.

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