Changing Old Habits

Habits, good or bad…. are formed by repetition. Eating habits are no exception. If you are in the habit of snacking when you watch TV, you reinforced that habit until it finally became a part of your routine. Other habits are formed in the same way- for example- eating the minute you come in the house, eating when the kids come in from school, eating when you come in from a date, or eating while cooking dinner.


We also find that certain moods and circumstances cause us to eat even if we are not hungry. For example: anger, boredom, fatigue, happiness, loneliness, the kids are finally in bed, our spouse is out for the evening or out of town, nervousness, anxiety -all these may trigger an eating response. The list is endless. What are your strongest triggers that are preventing you from losing weight?


Habits are hard to break. We must not only break old habits, but we must make our goal to form new ones in the same manner through repetition. Make several daily commitments during this program. Your daily commitments will help you form good habits. Remember: “It is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting.”


Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you have formed the good habit of resisting temptation every time it confronts you. If you yield to that temptation, you will find it easier to yield the next time. This process is also known as behavior modification. It simply means changing your behavior. These techniques work only if you consistently repeat them, so that they become a part of you.


Here are some NEW HABITS to put into practice:


• Eat three meals a day. Have two or three planned snacks daily.

• Eat only at the kitchen table and savor your meals by eating slower.

• Substitute an alternative activity for “mindless snacking”, such as developing a new hobby- reading, doing a craft, organizing the house or calling a friend

• Drink a glass of water or eat a piece of fruit before each meal. Research shows how this can decrease your total food volume!

• Spend 15 minutes every morning doing some daily stretches and strength exercises to wake-up the mind and the body for the new day ahead!

• Write your own!


Going from Good to Great in 2012

It’s the first of the year, and PRIME time for setting New Year’s goals for better health, giving up bad habits or finally starting to save more money than we spend.  Don’t get me wrong, I am all about setting goals (ask any of my current clients or ask to see my daily, weekly and 90-day goal worksheet) but I think sometimes we focus more on setting a goal than actually acting on it.  So, this past week, I had the opportunity to give a presentation on how to take your life from “Good to GREAT” with 10 practical messages to put into place.  Implement just 1 idea and you’ll experience a better year ahead.  Implement all 10 and you are in for some serious IMPACT!

1.  Have more fun….in your workouts! Try a new workout. Then try another. Find activities that invigorate you. Get new music. Team up with a friend. Meet other fit people. Subscribe to fitness blogs or magazines.

2.  Cook more– even if it is just 15 minutes a day. You can eat a healthy, wholesome dinner for less than $5 per person. Healthy food can taste good. Slow food movement. People often think it is too difficult (only gourmet chefs on the Food Network) or don’t carve enough time in their day to be successful.

3.  Get emotional about your goals. The first step is thinking about your goals for the short term and where you see yourself by the end of this year.  Write them down and place them in a visible place.  But you know what is even MORE important?  Discovering the WHY you want to reach that goal.  It needs to stir you.

4.  Slow down. Turn off the television. Put down your smartphone. Sleep more.

5.  Show your child that fitness is important. They are depending on you. Be a role model. Child obesity is a scary thing and we need to set an example and reverse this trend.

6.  Decide to be the most fit you’ve been, no matter what your age. Why? Because physical activity can impact all facets of your life.  If you have 5 extra minutes this week, start to write down all the ways that exercise can impact your job/productivity, family/relationships, overall wellness and future/retirement.  Age is NOT an excuse.

7.  Reflect. Journal. Breathe deeper. Read more books that inspire you or help you to dream.

8.   Get over it. Resolve past conflicts or wounds on your heart. This is your life- today. You cannot change your past. Love yourself. Care about your health. Accept your body for what it is and what it does for you. You only get one body in this lifetime. How you live with your body has huge power over your life.

9.  Believe in your power to change.  Everyday, you are in control of your choices.  Make better choices and believe it can happen.

10.  Stop waiting for life to slow down (it won’t). Your time is right now. Make the most of every decision you have to nourish your body, mind and soul, in order to nourish those around you.