Tag Archives: healthy eating

Self Sabotage: 4 Steps You Need to Break This Habit

8 May

Don't Waste Time: Challenge Yourself!

Self sabotage is the worst. Just when you have all of the momentum moving forward and the scale is moving in the right direction, something in your brain triggers you to make a bad call. That one little decision turns into “Well I already screwed up once, how is eating blank going to hurt me any further?” We all know the story from there, one bad decision rolls into the next day, week, and even month. Next thing you know, the weight you put off is back, and your back to square one. This doesn’t happen with just weight loss, it can happen in any walk of life. Here are a few tips to help sustain your level of success and prevent self-sabotage.

Step 1: Set a Goal

Setting a goal is one of the most important elements you can have in preventing self sabotage. I don’t simply mean thinking out loud, I want to lose x number of pounds. You have to write out your goal and engrave it into every thought you have. Your goal should become a way of life, not just a dream or a wish. If you want to use the goal to your advantage there’s two things that will help tremendously

1.After you write down your goal on a sheet of paper, put down what you think all of the steps are to accomplishing this goal. If your goal is losing weight you might start with working out x number of days, eating protein, veggies and x amount of fruit per meal. You get the idea. I have more on goal setting here.
2.Put your goal on Post-It Notes and slap them anywhere you might have a folly. Think about any place that might tempt you to self sabotage. First in mind is the fridge followed by your office, nightstand, car, etc.

Step 2: Create a Team

It takes a team to win Championships and the key to a strong team is defense. Set your team up with this in mind! Find others who know, understand and can support your goal. This should be a group that you can easily reach out to if you need to shake of temptation. They should also be a group that knows you like a book and can easily come up with solutions to keep you on tract.

Step 3: Suck It Up

Nobody said it was going to be easy. This go around, you need to practice self control. It’s easy to let something slip through the cracks, but one mistake doesn’t make it okay to start the avalanche affect that easily gets out of control. It’s time to own up to your goal and decide if you are going to come out a winner or just have fun playing the game for a while. You can have all the support and set up that you need, but if you don’t have the responsibility and the respect for yourself to care for yourself, there isn’t enough support in the world that is going to help you out. It’s time to look in the mirror, put on your eye black, give yourself the meanest look possible and tackle this goal once and for all.

Step 4: Celebrate Don’t Sabotage

This is the fun part of setting a goal and meeting little milestones along the way. You get to celebrate the small victories of course! I HATE when others say you can celebrate by going for that sliver of cake (if your losing weight) or buying that iPad (if your tightening your budget) because all you are doing is setting yourself up for failure. It is that good feeling of those rewards that put you in the place you are in the first place! Sure if you lost some weight and want to buy and iPad, go for it, but don’t go buying an ice cream cake from Dairy Queen to celebrate! It defeats the point and only causes you to back pedal in defense. Find something that is going to be self-fulfilling without being a detriment to your progress.

You can do it! Set your goal, find your team, and don’t let anything hold you back. What are your goals through the rest of this year? How are you going to go about accomplishing them? Follow me on Facebook, Google +, and Twitter. Drop me a comment or question on any of those platforms and I might just include them in a future post.


Change Isn’t Always Obvious

15 Apr

For many people when they are starting on a healthy living or weight loss journey look for immediate and tangible results that they can put in their back pocket and feel good about. Some may be looking for their waistline to tighten or specific areas like their arms or legs to lose inches. However, the change may not always be evident right away unless you look very carefully.

For me, it takes a while to start noticing changes in my waistline or even in my dairy air. The first and biggest place I notice change is in my neck. Just two weeks into my journey and I’ve already noticed a huge change in my neck, but if I hadn’t been keen to my own body, I simply would have thought I was failing or doing something wrong. When I started this journey, my neck was around a 17 1/2 and today it’s around a 16. That is a HUGE difference! As my neck thins out, so does my chest which I’ve already notice a big difference in as well. One of the biggest reasons I even notice them is because these tend to be the two big areas in dress shirts that are usually the tightest. While I’ve seen big changes in these two places, I have not seen a huge change in my waist. Since starting I’ve lost about 1 notch on the belt. Probably the equivalent of going from a size 38 to maybe a 37, but I’m not worried.

Unfortunately, we don’t live in a perfect world where we can simply change our habits, exercise to specific body parts and magically lose all of the weight in those areas. Each of us is different and our bodies will pull fat from the areas that are easiest to burn. For me that is the neck and chest region, for you it might be odd places like your calf and ankle areas. Taking a full body picture daily or once a week can really help you to see the change side by side and boost your confidence along the way. It’s also helpful to have a trusted friend look at those pictures with you because they are more likely to see change that your mind may skew.


Where do you see the biggest changes in the beginning? What techniques do you have to stay motivated?

5 Lessons Learned About Temptation

8 Apr

I’m not going to lie, with a new job and new temptations, this week was much harder than the first time I did a 30 day cleanse. Yesterday was the cap on the temptation wagon.  I had a training which meant tons of free food and some of the most unhealthy choices you could think at one buffet.  Breakfast was full of sticky buns, cinnamon rolls (with caramel and nuts), donuts, and bagels as far as the eye could see.  Anyone who knows me knows I’m a sucker for cinnamon rolls.  Luckily for me, a little coffee with heavy cream has been my staple to help me get over the sweet cravings. I love my coffee and it helps to knock out the sweet tooth.

Lunch wasn’t much easier though I actually had options.  There was a smattering of meats including baked chicken, Italian sausage, meatballs, pasta with a meat sauce, corn, salad and a smattering of different dressings.   While I wasn’t able to ask about the ingredients in each of the dishes, I made the best choice I could going with chicken, sausage and a meatball with a side of salad topped with olive oil and vinegar.  While the meal was protein heavy, I kept the portions reasonable and it actually helped get me through the next temptation… FRESH BAKED COOKIES! I told you, they were throwing the whole gamete at me when the train arrived at temptation town.  All that being said, I did learn some valuable lessons when it comes to overcoming obstacles.

1. Always Keep Your Goals in Mind

It’s easy to give in, especially when others are there calling you crazy for not eating a cookie! Just keep in mind that the grass at the end of the tunnel is much greener than the grass on the other side of the fence.

2. Have a Go-To Temptation Squasher

For me, at the time, it was coffee with a little heavy cream. For you, it might be different. Having your own snacks on hand like almonds, carrots,  dates, or whatever you like. These snacks really can mean the difference between success and failure.

3. Ignore Others

Yes, others might make fun of you for your choices, but it’s simply because they don’t understand where you are coming from.  After I turned down the cookie, everyone at my table looked at me as though I had 3 eyes.  They then made a comment on how I had skipped out on breakfast as well. After explaining to them my situation and how I was trying to overcome some bad eating habits, they immediately warmed up and understood.

4. Best Available Options are Good

Was the food I was presented the healthiest I could have eaten? No! But, I would have had to travel several miles to get food on only a 30 minute break.  I did the best I could and used my food knowledge to make the best of what I was presented to me.  I actually don’t think I made too shabby a choice either.  Yes it was light on the veggies, but the salad did have carrots, cabbage, and olives while the sausage had really good spicy peppers. On top of that, the sausage was baked with a chicken broth base and the chicken was baked.

5. Don’t Beat Yourself Up

I probably could have kicked myself for eating the meatball after remembering it was probably made with breadcrumbs. What good would that have done though? Most likely it would have caused me to doubt my decision making and push me right into eating the cookie after lunch.  By feeling a sense of pride, I was able to boost my own confidence and make a better decision when the cookies came around.

What are your tips for overcoming temptation? What is your biggest temptation? What would you like to see more of on this blog?

Day 4: Resisting Temptation

4 Apr

Call me crazy, but just four days in and I feel amazing. Headaches are gone, my pants are already starting to feel better, and the belt that was hard even getting to fit on the last notch is just about ready to move one notch tighter. The last time I had weighed myself which was about 4 weeks ago I was at around 225 and I am almost certain that I had added weight to that over those four weeks. Like I had said in my first post, I really refused to look at the scale beyond that out of sheer embarrassment and knew that I was well on my way to obscurity because my fat pants weren’t even fitting anymore.

If you follow my Facebook posts you probably have noticed that I haven’t been 100% true Paleo simply because 1. we’ve been eating Greek yogurt and I don’t see the harm in it and 2. because I had corn yesterday, only because we had it in the house and I wasn’t going to let it go to waste. Despite those two minor details, I have stuck 100% true to my word of eating clean (which yogurt and corn isn’t necessarily not clean). I can’t wait to see what the end results are at the end of the 30 days.

Yesterday was probably one of the more challenging days because someone brought in to work what looked like some delicious muffins and cinnamon rolls. I’m a sucker for cinnamon rolls. While the temptation was great, I held true and resisted it the entire day.  My biggest secret was avoiding the room they were held up in much of the day.  Resisting temptation is definitely like building a muscle, the more you use it the stronger you get, but you can also become very fatigued and give in quickly. Therefore you really need to make sure you limit the number of times you need to resist temptation.  The other thing that helped really well was knowing that my wife was going to ask me, so did you have one? Having to tell her yes would have been a huge letdown and I know I would have been mocked and teased for giving in.

I’m signing off for the weekend but I hope everyone that reads this has a wonderful weekend.  We have a lot of big projects on the house in store including refinishing the cabinets in the kitchen and doing our taxes (yikes!).  Remember if temptation calls, it is okay to say no!

What is your biggest food temptation? How have you overcome it? What would you like to see in future posts?

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