Three easy steps to curbing your cravings

Do you often say to yourself, “I know what I need to do. I just can’t avoid temptations that stop me from being healthy!”

We all know that good nutrition and regular exercise is what’s good for our well-being. But, knowing what to do and actually doing it are two very different things. Things like motivation level, mood swings, schedules, temptations, and surprises among other things can easily take over your well-thought out plan of good intention.

Your consistent behavior will determine your ultimate outcome. So, if you can consistently act on things that lead you to your goals, you’ll get there. The good news is, consistency doesn’t require you to act on your goals ALL of the time. This leaves you flexibility to give into those temptations occasionally.

If you’re struggling with giving into temptations, you don’t have to quit giving in to them. But, do you think you can reduce the number times you give in to them? Remember, it’s not you that’s tempted. It’s your brain. So, it’s just a matter of re-wiring your action that’s blamed on your brain!

Let’s say your craving is soda. Each time you give into drinking a soda, your cravings get stronger and stronger. In turn, your brain’s ability to break the habit gets weaker and weaker. Soon, it will be automatic for you to drink a soda at a certain time (or times) of day because you’re used to it. So, if you want to reduce your craving, you simply have to reprogram your brain – like this!

1) Recognize – When you get your craving for a soda, just acknowledge it. You may even want to say it out loud to yourself! “There’s my brain again – telling me that I’m craving a soda.”

2)Remind – You’re in a habit of reacting to what your brain is telling you in a certain way – picking up that soda without really thinking about why. Try intentionally thinking about why you’re doing it.

3)Re-evaluate–

a. Are you really hungry/thirsty? If your answer is yes, try to choose something healthier, yet still satisfying like carbonated water. 

b. Are you bored, tired, happy, sad, etc? If your answer is yes, do something else. Try waiting 10 minutes to see if the craving is still there – or still as bad. Go for a walk, text  a wellness buddy about your craving, work on a hobby or journal about a healthy action you took today.

It doesn’t have to work 100% of the time, but even if this works for you once a day this week, twice a day next week, and so on, you’ll start turning the tide on taking over your temptations!

Wellness Coaching Session #9

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about using SMART goals to start working on your wellness vision. And, you'll be taking action on your first goal!

Here's the link to my YouTube video mentioned: https://www.youtube.com/watch?v=alqsA9iV8TE

Next week, we'll be talking more about SMART goals to help you complete your first goal! See you then!

Have a great week!

Wellness Coaching Session #8

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about your Wellness Vision and putting your words into action. You can find the 10 Questions I described in the video here.

Next week, we'll be talking about taking steps to complete your first goal! See you then!

Have a great week!

Wellness Coaching Session #7

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about the habit-forming exercise from last week's video. What are the three new habits you decided to create?

We also talked about how you can create your own personal wellness vision! You can find more information about creating your wellness vision here!

Next week, we'll be bringing your wellness vision to life by putting your words into action! See you then!

Have a great week!

Wellness Coaching Session #6

If you follow me on YouTube, you can see my new video! I'm offering a series of Wellness Coaching sessions to help you reach your goals. Now, you can see how Wellness Coaching might be able to help you - for free!

This week we talked about the personal values survey from last week's video. Did you think this was an easy or difficult exercise?

We also started taking action on how you can form new habits. You can find the habit-forming exercise here.

Next week, we'll be talking about creating your wellness vision. See you then!

Have a great week!

My advice isn't worth anything!

I started my weight-loss “journey” on Jan. 5, 2004. I reached my weight goal, learned new activities, led Weight Watchers meetings and became a Certified Personal Trainer. I reached a point where I had learned and changed so much. People asked for my advice a lot. And, I gave it to them. It even prompted me to write a book a few years back. I have written a whole entire book. Done. But, it’s full of MY advice. What worked for ME. Not what works for you or motivates you to change. It will likely remain unread on my flash drive forever. 

I finally realized that my advice wasn’t going to get anybody anywhere. There are zillions of people out there who’ve lost weight successfully and know about nutrition, health, workouts, etc. You can read any book you want about other people’s advice on these topics. But, it won’t necessarily work for you. I love this article because it explains why not everyone is an expert. For example, "I don't think someone who has been a passenger on a plane is automatically a credible source about how to fly one. I don't think anyone who has driven over a suspension bridge necessarily knows how best to build one. I don't think someone treated once by a neurosurgeon gets to offer expert commentary on the nuances of brain surgery."

This is why I decided to get into coaching. I love coaching because the focus is on YOU. I’m not the expert on you. I get to be a part of helping people create their own goals and succeed at them because they are making the rules. Not me. This change of perspective has been wonderful beyond words. Coaching isn’t a “thing” you do or buy or a pill you take – it’s an experience.

Do you know how a coach can help you? This is a great description from the Mayo Clinic where I was certified as a Wellness Coach: "Wellness coaches are experts in establishing relationships and practicing core coaching skills that assist the individual in identifying values and desires, transforming them into action, and maintaining lasting change over time. They partner in dynamic collaboration with individuals, respecting the client as the expert in his/her own life, using a strength-based focus and strong grounding in best practice." - Mayo Clinic   

I also enjoy this story from Dr. Michael Arloski that describes the relationship between a coach and a client: 

Mountain guides do not climb mountains for people. Nothing is accomplished, really if you hire me as your mountain guide and pay me merely to plant your flag on the summit while you sip martinis and observe me through a telescope down at the lodge.

As your guide, I help you plan the climb. We assess your readiness for the climb, examine what you have and what you need in equipment and resources. Together we determine a route to take. We plan how long the journey will take and allow for elements we can’t control, be it the weather or a family crisis. We examine what your personal goals are. Are you a peak-bagger, or more into the sheer experience of the high country? We get clear on what a successful and fulfilling climb will be for you.

Mountain guides do not make people climb mountains. The motivation for the climb has to be within the climber. During times of discouragement I may lend support, or even challenge you to reach a little deeper for strength I know you have. I also know that your chances of success are far greater if your motivation is internal. You WANT to climb this mountain! You are excited about it, and you anticipate that the journey will in itself be a large part of the pleasure of the experience. It works best when it is not fear-based motivation. You are not climbing the mountain because you are afraid what will happen if you don’t!

Most importantly, your chances of success are far greater just because you aren’t doing it alone. Knowing that I am there with you on the journey shifts your entire mental approach. You push through the temptation to turn back prematurely (as you may have done so often in the past) as you look over at me climbing beside you. You know I will hold you accountable to yourself to do what you said you have come to do. You also know that you retain your freedom, and if you choose to turn back you will not be criticized for it. When we do summit, it is your flag that is planted, not mine, for this was your journey. It was you and the mountain. Your coach was like a good solid rope – a support.  Wellness Coaching for Lasting Lifestyle Change – Michael Arloski, PhD, PCC

Is coaching for you? It may or may not be. 6 Signs You Need A Coach If you want to find out, feel free to reach out to me.

I did it! I'm a Certified Wellness Coach!

I really had no idea what to expect when I applied to the Mayo Clinic graduate school for their Wellness Coaching certification course. It was late in 2012 and I had just completed my Personal Trainer certification. I knew I wanted something more - skills that would help me motivate people instead of just handing them a plan. When I read about the extensive curriculum the Mayo offered for certification, I was convinced it was right for me. I applied immediately - and three months later I was accepted into their July 2014 course. WHAT?! I learned that they only accept 120 students per year. Hence, the lengthy waiting list. 

Perseverance and pestering will get you everywhere. I begged Mayo to give me a spot earlier if it became available and I stayed on them about it. (Tammy in Admissions - you are wonderful!!) I was offered a spot for the second quarter course beginning in April 2014 and I snapped it up!

I anticipated what the class would be like since most of it would be conducted online. I went to college in the mid-90s, so this way of teaching was completely foreign to me. My first assignment was a simple introduction post in Blackboard about my background and why I wanted to take this course. One of the things I wrote was, " I want to get to the core of why people behave they way they do and teach them how they truly can change to be well." 

But, I had it all wrong. I wrote the word "teach". The most valuable thing I learned from this course is that I'm not going to teach anybody anything. Coaching isn't teaching. Coaching is listening. Coaching is support. Coaching is empathy. Coaching is encouragement. 

Coaching isn't therapy, coaching isn't imposing judgment and coaching isn't teaching. Teaching is providing answers. But, you already have the answers. You are the expert on you. I can't teach you about you. But, I've spent hours upon hours to get here. To the place where I can work with you to become the "you" you want to be. The best you.

I can't even begin to say enough good things about my experience at Mayo Clinic. My third week of class took place on-site at Mayo Clinic. They are days I will never forget! I was in a room of 14 like-minded people with fascinating experiences and stories to share. I was exhilarated, yet exhausted, from the precious time I spent learning from Mayo Clinic doctors and Wellness Coaches who had been practicing and improving coaching methods for years. I was able to participate in a peer coaching group with classmates for several weeks, so I could gain as much knowledge and practice as possible. This was when I realized I could be really good at coaching. This is for me!

People ask me:

• What does Wellness Coaching mean?
• Are you going to provide me with weight loss and dieting advice like recipes and meal plans?
• Am I going to have to get on a scale in front of you?
• Are you going to set strict goals for me?
• Are you going to be upset or make me feel guilty when I don't do what you say?

Now, it's my goal to change the perception of coaching and help others understand what I can do to help. And, why the course content I learned at the Mayo Clinic is so incredibly valuable. I've been practicing with class peers and volunteer clients and I'm so excited about the results people are experiencing. 

I won't make you get on a scale in front of me, or set your goals for you or give you unsolicited advice and pamphlets. I definitely won't judge you for your actions or make you feel guilty.  

In fact, I decided to see a Wellness Coach myself during my learning process - one that was not affiliated with the Mayo Clinic. I wanted to see how she practiced compared to what I was learning. This is when I realized how right the Mayo got this curriculum. I saw my "coach" (incognito, of course) about four or five times. She usually did most of the talking instead of listening. I always left with a stack of pamphlets - some of which I told her were on subjects that weren't a concern of mine. She didn't hear me at all. She didn't dig deep or spend the time to find what motivated me. She didn't personalize our appointments. She just gave me blanket advice - pretty much information I could Google.

So, that's how I knew I could make a difference. It's my mission to help people become their best selves and maintain lasting change over time. I partner with people on what their goals are - not mine. It can be anything you want to change - eating habits, physical fitness, stress management. With what I’ve learned and practiced over the last several months:

• I’m able to help people see themselves more clearly.
• I can identify gaps between where someone is and where they want to be.
• I’ve built a structure, I have useful tools and I can provide support in a safe environment necessary to help people sustain their commitment over time.
• I will ask for more change, more intentional thought and more action than you will ask of yourself. But, this is done according to the client’s agenda.

Thank you for following along with me in 2014 and have a fabulous holiday season! I'm looking forward to sharing a broader scope of Mind Over Mayo in 2015!

2014 Goal-Setting and Vision Board

This week I committed to working on two small goals:  1) set my goals for 2014 and 2) carry water with me where ever I go.

I was successful with the water, in part because I usually do this anyway.  I just needed a post-holiday boost to get me back in the swing of the habit.  I added things like cucumber and lemon to my water to make it more flavorful.

For my goals, I did a couple of things.  I updated my vision board and made a list of things I want to do more of in the coming year.  If you aren't sure what a vision board (or dream board) is, they are easy to create.  I try to look at mine often, particularly in low moments, so I can keep my goals top-of -mind.  Go here to create your own.

Here's my 2014 vision board:



It's similar to last year's, but I updated a few things.  I'll be attending a course at the Mayo Clinic about Wellness Coaching this year, so I incorporated that.  Also, one of the things I accomplished from last year's board is moving to a larger city/urban area.  At the time, I envisioned Phoenix or Chicago.  But, I ended up staying in Minnesota - just moving from the suburbs to the city.  So, I incorporated photos taken near my home such as trails and the Mississippi River that I plan to take advantage of this summer.  And, that is a picture of my actual pool/hot tub at my new home, so I need to be bathing suit ready to take advantage of that as well! 

I'm still focused on eating healthy, so I incorporated a picture of the farmer's market near my home and demonstrated my focus on WATER!  And, I'd like to continue working on lifting heavy, practicing piano and creative writing in my free time.  Lastly, I always like to travel, especially finding a warm sanction during the long winter.  This year I'll be traveling to Fort Myers, FL and I've never been.  Here's my 2013 board for comparison:



Happy 2014!

New Video Blog!

Happy Spring, everyone!  I haven't done a video blog since 2011, but I have a new one to share with you!  I hope this helps get you motivated to set some goals and I hope the guest speaker is inspiring ;)  Check it out:  http://www.youtube.com/watch?v=jfiMwsF9dPo

Find the amount of calories you need each day

I get quite a few questions from people like, “what should I be eating” or “how many calories per day can I eat and still lose weight?” The process is different for everyone, especially when you start factoring in lifestyle, exercise, heredity and those nasty plateau periods. But, let me give you some baseline information to help you get a framework together. For starters, these are my general rules of thumb when anyone asks me how I lost weight:

--Eat foods with five ingredients or less most of the time

--Don’t eliminate food groups

--Be honest about what you are eating (meaning keep a journal and measure portions)

--Water, not soda

--Move more

When I first started out with Weight Watchers, my two main “ah-hah!” moments were 1) when I realized how little calories exercise actually burned, and 2) a big Joey Lawrence “WHOA!” in reference to the size of my portions. It was then that I quit rewarding workouts with food, I started reading labels and I invested in a food scale and measuring tools for my kitchen.

As for how much you should eat, there are two ways you can figure out your recommended caloric intake for the day. You can use your RMR or your LBW. Warning – there is math involved, but if I can do it, you can do it!

1) RMR (Resting Metabolic Rate) – This is the amount of energy you need to sustain your body at rest. Take your body weight x 10 to determine the amount. (IE: if you are 190 pounds, your RMR is 1,900 calories per day).

2) LBW (Lean Body Weight) – If you know your body fat percentage, you can use this calculation to determine a caloric range. First, to determine your lean body weight, take your weight and multiply your body fat percentage. (IE: 190lbs x 30% body fat = 57). Then, subtract this from your total weight. (IE: 190lbs – 57 = 133 LBW). This means your bones, muscles and soft tissue weigh 133 lbs.

To determine your low end of the range, take your LBW and multiply by 16. (IE: 133 x 16 = 2,128 minimum calories per day). To determine your high end of the range, add 500. (IE: 2,128 + 500 = 2,628 maximum calories per day).

An alternative to these calculations, you can record the amount of calories you typically eat in a day. (I would track this for a week and take the average.) If you are currently maintaining your weight or gaining weight, start by reducing your daily caloric intake by 100-200 calories from your original intake amount.

As I mentioned, this information just scratches the surface about caloric intake, but it gives you a baseline. From there, you continue to play with the numbers and your meals until you determine what is or isn’t working for you. The most important thing is that you continue to update these calculations when you lose another 10 pounds. If you lost 20 pounds, it’s important to recalculate the calories you actually need using the lower weight so you don’t gain the weight back.

OK, that’s enough math for today, don’t you think? As a reward, I will leave this for the ladies:

Small Changes - Big Benefits

I’m always looking for small improvements I can make to look and feel healthier. That’s how I reached my goals in the first place. I would make one small change and focus on that until it was a habit. Then, I’d move onto the next healthy change.

Now, I’m at the point where I have studied the main concepts for quite some time: clean eating + regular activity = healthy body. I aim to try one new clean eating idea each week and I revamp my exercise plans every four to six weeks. But, there is always more to learn!

If you want to try something new, give one of these a try this week:

Apple Cider Vinegar

Origin: Did you know the word vinegar originates from “sour wine”? See, we are off to a good start!

Health benefits: Known to strengthen the immune system and fight infection; known to boost metabolism and stamina.

How to: Be careful when using – it’s strong! One of my previous trainers used to mix it with water, but personally it tastes too awful for me. Instead, I put a tablespoon on salads, soups, sauces or crockpot dishes. Just it in small amounts and you won’t even taste it.

Chia Seeds

Origin: This one goes back to the Aztecs and comes from a plant that is a member of the mint family. It was a very important crop back in the day because it will sustain you for a good amount of time.

Health benefits: Make-up is typically 20% protein (building blocks for muscles and enzymes), 25% fiber (stay fuller longer) and 34% oil a.k.a. Omega-3 fatty acid (good fats that absorb essential vitamins); known to have even higher anti-oxidants than blueberries; gluten-free

How to: Add a tablespoon to cereal or smoothies.

Green Tea

Origin: Associated with many Asian cultures dating back to 4,000 years ago. Folks drank tea, but it was generally used for medicinal purposes.

Health benefits: I cannot say enough about the benefits of green tea! The disease-prevention benefits are countless. But, it’s a great metabolism booster and fat-burner. YAY!

How to: My favorite time to drink it is right before bed. I even make it old school in a kettle on the stove. Just be sure to get decaf! At least two servings a day is recommended, but you can drink up to 10 cups. For a more reasonable option, you can also take this in pill form.

Passed the test!

For a long time, I've wanted to get certified as a personal trainer.  I've been studying diligently and I am happy to announce that I passed my exam this morning!  I'm officially a Certified Personal Trainer!

Free French Fries

Last night I went out to happy hour with my girlfriends.  I have been doing SO GREAT with my clean eating, that I didn't want to mess it up.  I planned, which is key as you know!  I ate a healthy snack just before I met my friends and planned to eat dinner when I got home.

As luck would have it, the restaurant offered a Foursquare special if you checked in - free french fries. And, not just any french fries.  You could get:

AMERICAN FRIES: straight up with Heinz

PARMESAN FRIES: with a trio of sauces

TRUCKSTOP FRIES:  covered in chipotle cheese sauce

PICKLE FRIES: with horseradish and honey mustard sauces

And, let's not forget:

DISCO FRIES: Canadian 'poutine' style with melty mozzarella, slow cooked pot roast and gravy

Everyone ordered fries - they were free, right, so why not!?!  And, if I hadn't already eaten my cheat meal for the week, I probably would've, too.  But....I didn't!  I came home and ate a healthy dinner.  It was tough sitting there with everyone eating, but mainly because people kept offering me food.  I hate to make a big deal about my clean eating, especially when others are indulging.  I really don't want to come off as being too good for something, but it's not worth giving up my goals.

Just because something is free, doesn't mean it's a good deal.  When I got home, I was SO happy that I planned and stuck to my guns.  I ate a healthy, satisfying dinner and did not miss the fries.  I also missed out on a lot of calories!

Good gravy - literally!  In case you're curious, here's what I passed up! 

DISCO FRIES

Calories 524

Fat 24g (12g saturated)

Carbs 44g

Fiber 4g

Protein 17g

Sodium 852mg

Eat Clean, Train Mean, Live Lean

I'm about to share (again) the most valuable information I've learned during my 'journey'. If you truly want to transform your body, you must strength train! I'm so passionate about strength training and lifting free weights because it will help shape your body and burns calories around the clock.

Does muscle weigh more than fat?

This is a constant debate, but a pound is a pound is a pound. If you are only using the scale as your gauge for progress, I hope to change your mind - measurements are more important!

A pound is a pound. But, what you do with that pound makes a difference:

Take your measurements!

The scale does not tell your whole story. This is not me, but is a perfect example of why you should take your measurements, pay attention to how your clothes feel and look in the mirror to get your feedback. It's not all about the scale!

When I first reached my goal weight of 140 in 2006, I was thrilled to be a size 6. (Right??!!!)  But, I knew I could bite off even more. I started lifting weights and my weight didn't change at all, but I eventually moved into a size 4. Not only that, my body had more shape, curves and I felt STRONG!

Don’t be a cardio queen

Now, ladies, when I say lift weights, I mean LIFT. I was in the weight room a few weeks ago and saw a woman in her 20's doing bicep curls with three pound weights. It took all of my strength to bite my tongue! She was doing absolutely nothing for her body with those “curls”.  Three pounds - five pounds - eight pounds...these weights are not for you! You have to lift more to promote change and muscle development. Make it difficult and change things up.

I recommend lifting weights three times per week, not consecutively.  One to two cardio workouts in addition to this will be sufficient.  The cardio queens who workout on the elliptical every day have patience, but they are not STRONG!

This is a great article about what lifting can do for you. Start now and you won't be sorry!