HUNGRY?

via GIPHY What is hunger? According to Merriam-Webster….“Hunger is an uneasy sensation occasioned by the lack of food”. I think there are two categories of hunger.  Is the sensation of hunger Is the emotion of hunger Today I’ll talk about the sensation of hunger, next week I’ll dive into the emotion of hunger. The sensation […]

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Snacking

Snacks

Snacks. How often are you snacking? Do you graze all day long? Do you carry snacks with you everywhere you go? You don’t need snacks. Despite what advertisers and marketers tell you. Your kids likely don’t need them either. Now your pissed.  I can tell.  You think I’m crazy. Ok, maybe I should clarify a […]

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Procrastination

April snow showers bring…..poor road conditions, red weather days, and NO SCHOOL! Maybe Spring is procrastinating.    What are you procrastinating?   Maybe it is your taxes, or cleaning out your closet, or writing a weekly email!   Why do we procrastinate?   We procrastinate because we are avoiding feelings.  We put off items on […]

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Cravings

Cravings What is a Craving? According to Merriam-Webster it is an intense, urgent, or abnormal desire or longing. Synonyms: appetite, desire, drive, hunger, itch, lust, passion, thirst, urge, and yearning to name a few. Hummm, interesting. Here is my take on cravings. A craving is a feeling. Feelings come from our thoughts…sentences in our head. […]

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Boredom

Boredom This topic has been popping up all week. The weather has not been great for flying.   Our industry has downtime.  Sometimes due to poor weather, or just the nature of the job. It seems like we have two modes: Busy. Not Busy. Once all of the daily duties are done and we are […]

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The Past

The Past My clients want to go to the past. “When I was thin….when I could do….When I could eat whatever I wanted…” They romanticize the past and think that everything was so much better “back then”. What I show them is that their past is what GOT them to where they are NOW…in an […]

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Busy

Busy. I am so busy. Why do we glorify “Busy”? We wear our busyness as a badge of honor. But are you reeaalllyyy busy? C’mon…..tell the truth. Being on you phone, trolling social, watching TV, listening to a podcast is not busy. Those are distractions.  Why do you want to be busy? Is it possible […]

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My Before & After

Before & After This is my before & after. BEFORE, I was blaming everyone and everything for all the results in my life….ie. my over weight body, my poor reviews at work, my social life, my bad attitude, my strained relationship with my husband and the kids…literally everything. 📉 Before, I would say the most horrible […]

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Detox

I’m in support of detoxing. I want you to let your body do its own detoxing….which it does everyday with out you doing a juice fast or some other crazy thing. My idea of detoxing is much different. Detox from all the crap TV you are watching, Social Media you are consuming, and the constant […]

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Questions

High Quality vs Low Quality Q’s. We know providers who are really dialed in ontheir assessment skills.👩‍⚕️ They ask great high quality questions.👏 They get very focused answers.🔍 We know other providers who ask low quality questions, and no surprise, they get vague answers. 👎 Now, think about the questions you ask yourself daily. “Why am […]

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Failure

Failure Failure is defined as “lack of success”. That is a pretty harmless definition, yet we make “Failure” mean far worse. So many of us hold ourselves back from things because we are terrified of failure. What do you make failure mean? What would you do if you were guaranteed not to fail? I have […]

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Willpower

Willpower is a limited resource. You know you are depending on Willpower when you have done “good” all day….then you get home from work the urges and overdesire take over and you find yourself eating a huge bowl of popcorn and on beer #3 {speaking from personal experience here my friends}. The way to effortless […]

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Tired

Welcome to HEMS….you will never sleep right again…. Ok, that’s a bit dramatic. The truth of the matter is, if you do rotating shift work, your sleep will suffer. I’m going to give you some tough love.  STOP saying {and thinking in your head} “I’m so tired” “I’m exhausted” “I didn’t get enough sleep” NOBODY […]

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Insulin

INSULIN MAKES YOU FAT. When I learned this, everything changed. Quick disclaimer…I am not an MD, nor am I giving you any medical advise. I am going to keep this super basic. If you want the finer deets….GI (my new abbreviation for Google It)!! Insulin is a fat storage hormone. Insulin goes up when your […]

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The Model

The Model The Model was created by my teacher and coach Brooke Castillo. She didn’t come up with the concepts, but she organized them in a way that is easy to use. This is the foundation of my coaching practice. You can solve any problem by using The Model. C-CircumstancesT-ThoughtsF-FeelingsA-ActionsR-Results It’s a way to show […]

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Results

Results They are created by the actions we take. This is your life. Your result will prove or give evidence of your thought. Positive thoughts end up in positive results. Negative thoughts lead to negative results. Many people believe their results are because of their circumstances, and not in their control. Again, this is not […]

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Actions

Actions Our actions are driven by our feelings. Actions are the things we do or don’t do. Reactions are also an action. Our actions/ in-action/re-action are directly related to how we feel. Many people think that their thoughts are what drive their actions. Yet another misconception. It is easy to see how this happens, many […]

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Feelings

Feelings Feelings are an emotion we feel vibrating in our body. Our feeling come from our thoughts. Feeling start in the mind and travel to the body. This is different from a sensation. A sensation is involuntary, travels from the body to the mind. Feelings = Happy. Mad. Sad. Angry Sensations = Cold. Heat. Pain. […]

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Thoughts

Thoughts Thoughts are the sentences that constantly run through our minds. We have an estimated 60,000-70,000 thoughts per day. Sometimes we are very aware of our thoughts, but most of the time we are not. Our thoughts are triggered by circumstances. All of our drama is in our thinking. The good new is you have […]

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Circumstances

Circumstances Circumstances are facts. Facts are neutral…. Facts don’t hurt. Circumstances are things that are out of our control. The circumstances of our lives have no effect on us until we have a thought about it. Examples of Circumstances are the weather, food, our past, and other peoples behaviors. Most people believe that their feelings, […]

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Get Back on Track

Get back on track Did you “fall off the wagon” this weekend? Too much food & booze? It happens. But, there is no wagon. You didn’t fall off anything. You simply had thoughts. Thoughts that lead to overeating & overdrinking. I have a worksheet that I use with my clients. It is called “learn and […]

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Journaling

Journaling If you want to lose weight, you need to know two things… What you are eating 🥞🍕🍩🍺 What you are thinking 💬💭🗯 I know, I know. You HATE journaling. Writing is such a struggle. You have no time. Do it anyways. Sometimes we have to do things we don’t want to do. Welcome to […]

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Urges

Urges are just suggestions Urges are not emergencies. We deal with real emergencies at work. Someone not breathing is a real emergency. Having an urge to eat that free food is not. It may feel like it in your body. Your brain will tell you you should for sure just eat it. If you really […]

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Thought Errors

“I don’t want to think about what I’m eating all the time” “It’s free” “I’m too tired” “Fu*k it” “I’m too busy right now”. Do you hear yourself say any of this when you are trying to lose weight? These are Thought Errors. Thought Errors will prevent you from getting to your goal weight. Your […]

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Forgiveness

Forgivness The other “F” word. It is a verb. An action. The definition is simple; to stop feeling angry or resentful toward someone. Someday I will write about forgiving other people. Today, I want to you to think about forgiving yourself. Think about how different your life could be, how different you would show up […]

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Fear

Maybe you can relate to this…. I am afraid. Afarid to put myself “out there”. Afraid of the rejection. Afraid of the failure. Afraid of the judgement. Afraid it is going to be harder than I think it should be. Afraid to “start over” tomorrow… or Monday. Afraid of mistakes. This is a great example […]

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