MotivateMe! quote 1/20/21

“Act as if everything you do makes a difference. It does.” ~William James

Connie says, "Whatever you are doing, think of it as something that does make a difference. Doing the laundry does make a difference, even though it feels burdensome. Taking the time to put a note in a child's lunchbox takes time and effort but oh, what a difference it makes. Sending a quick text to someone, letting them know you're thinking of them. It all makes a difference. And you will feel better in the process. I love win-win situations. Create many of them in your day!

Did you Set a New Year's Resolution?

Did you set a New Year’s Resolution? If you’re like most people who set resolutions, chances are good that you’ve already thrown it in the trash along with last year’s calendar. Studies make it crystal clear that almost 200 million Americans declare resolutions related to money, health, career, self-improvement, family, and love. Regardless of the stated resolution, by mid-February, the majority of resolution-setters have abandoned their declaration of a specific course of action (the definition of resolution). What’s up with that?

A resolution implies a direction in which you want to take your life. It does not, however, provide any steps for getting there. That is why we need goals. Goals are the stepping stones along Resolution Road. Let’s say my resolution is: This year I am going to vacation in Paris (which may actually be possible again in 2021)! I need to establish goals, or specific steps I have to take in order for my stated declaration (my resolution) to become a reality. The goals may be: 1) I will set aside $200 a month for my European vacation, 2) I will ask for vacation days at the office by March 1, and 3) I will purchase airline tickets by July 1. Resolutions are accomplished by setting, and acting upon, goals!

It is critical to set goals in your weight loss journey. Simply resolving to “lose weight” is fairly meaningless without having goals to help get you there. And, by the way, if your goal in having bariatric surgery is to “lose weight,” you may want to get out your eraser and set a new goal. WHAT? Yep. You’ve lost weight before so if losing weight is your goal, you may end up with the same result: regain. Set your Ultimate Goal (your Resolution) as: I will maintain a healthy weight by living a healthy lifestyle. Then back it up with goals: SMART GOALS.

SMART goals means that your goals are Specific, Measurable, Achievable, Relevant and Time-bound. Use the Gotta Do ‘Ems, or the behaviors needed to lose weight and keep it off, and set SMART GOALS for each Gotta Do ‘Em. 

Here is an example to get you started. Gotta Do ‘Em: Keep a food diary. Here is a how to set this up as a SMART goal:

·         Specific: I will track each thing I eat during the day on My Fitness Pal.

·         Measurable: I will track my food three times a day.

·         Achievable: I will share My Fitness Pal with my accountability friend each day.

·         Relevant: Tracking my food intake is important to my goal of maintaining a healthy weight and living a healthy lifestyle.

·         Time-bound: I will complete my food diary daily, tracking three times a day. 

Download your free copy of the Gotta Do ‘Ems here: https://static1.squarespace.com/static/568c7af0a12f449ad800ac61/t/56cfc6b620c647897cc56272/1456457399492/GottaDoEms.pdf

Your Happy New Year will be a happier ALL year if you use the Gotta Do ‘Ems to create SMART Goals! Establish a clear roadmap full of SMART GOALS to achieve your resolution of living a healthy lifestyle! 

MotivateMe! quote 11/9/20

“You will never change your life until you change something you do daily.” ~Mike Murdock.

Connie says, "I recently read a book called 'Tiny Habits,' which encourages us to start making tiny daily changes. Start with this… when you wake up, state very clearly, 'THIS is gonna be a good day!' Try that and other 'tiny habits' that make your day brighter!"

MotivateMe! quote 11/25/20

“Perfectionism doesn’t make you feel perfect. It makes you feel inadequate.” ~Maria Shriver

Connie says, "As if most of us don't feel inadequate enough without having to remind ourselves how imperfect we are! Let's try a new approach… EMBRACE OUR IMPERFECTIONS. Cuz really... who, besides us, cares if one thigh is bigger than the other or if we have amazing "laugh lines," or saggy skin on our arms? Let's get over ourselves and get on with the business of living life with gratitude that we have two thighs, have lived long enough to have laugh lines, and have arms to hug those we love!"

Acceptance. An Important Part of Change.

Awareness, of course, is the first step in the change process. After all, if you’re not aware of something, how do you know if it needs to be changed? If (several) people hadn’t informed me that I spoke
VERY loudly, I wouldn’t have known. Because a number of people told me the same thing about the volume of my speech, I became aware that it was problematic. And because that feedback came from a
variety of sources (friends, spouse, professors), I accepted that it was true. (There’s a saying that goes, “If ten people tell you that you have a tail, you might want to turn around and take a look!”)

Acceptance can be an uncomfortable thing, depending on what we’re talking about. If ten people tell you are stunningly beautiful, well… acceptance is probably pretty easy! However, if ten people
tell you that you have a drinking problem… that may not be as easy to accept (especially if you can’t imagine your life without alcohol).

When it comes to weight loss, and especially when we talk about keeping weight off, people often struggle to accept some basic facts. In particular, people don’t want to accept that the “Gotta Do ‘Ems” are a permanent part of life for those committed to losing weight and remaining at a healthier weight.

The Gotta Do ‘Ems are the name I’ve given to those behavioral changes you’ve made in the past when you lost weight. The Gotta Do ‘Ems are the behaviors you need to accept as a way of life if you want to get to, and remain at, a healthier weight. The Gotta Do ‘Ems:

• Make consistently healthy food choices

• Maintain portion control

• Exercise on a regular basis (think more days of the week than not)

• Drink plenty of water

• Eat breakfast

• Plan your meals and follow your plan

• Maintain food and exercise diaries

• Get enough sleep

• Utilize a healthy support system

• (A bonus: Get therapy!)

You don’t have to LIKE the fact that the Gotta Do ‘Ems are the things you’re gonna have to do … but eventually you’ll have to ACCEPT the reality that these are behaviors you have to do in order to live at a healthy weight. But you’ve only gotta do these things if you truly want to get and stay healthier!

YOUR HEALTH. YOUR CHOICE. THIS DAY. EVERY DAY.