Flossie @ You Can Now!
It's a new day..Strive to make it better than your last!
Today is Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
Years ago a fitness coach that I was working with told me: “The pursuit of excellence is rewarded.”
That might sound simple or easily dismissed as a trite self-help lesson. Yet put into action, this is the most powerful lesson on the planet. It’s taken me years to appreciate the potency of this statement and even less time to see the results in my body.
This lesson is so powerful that I took it into all aspects of my life in a way that reminds me that today is not just another day:
BETTER THAN YESTERDAY
Experiencing better than yesterday is hard. It requires you to be your own worst critic, while maintaining the belief that you are fully capable of remedying your own faults. This approach can be difficult to sustain. It’s easy to find satisfaction in complacency and believe that you’re doing the best you can. Actively seeking aspects of your behavior and your life that can use improvement is much harder on the ego and can be an uncomfortable place.
The reward of being better than yesterday is concrete improvement accomplished in small, manageable steps. Each day is better than yesterday and tomorrow is even brighter.
Take this philosophy, and apply it to your pursuits, whether personal or professional. You’ll find, as I did, that excellence boils down to a simple truth: you’ve got to reject where you are before you can get where you’re going. You’ve got to be better than you were yesterday.
Yours in Health,
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
An Example of a Lean Protein Meal
Today is Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
Lean protein is a great appetite suppressant. It is an excellent choice when it comes to satisfying hunger and keeping blood sugar levels steady. These steady blood sugar levels keep your energy high and keep your appetite satisfied for hours! Here are a few examples:
- Almond or Peanut Butter
- Unsalted Nut Meats
- Low Fat Cheeses
- Lean Chicken or Turkey
Lean protein also allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism.
When you prepare a meal or a snack center your choices around protein and watch the pounds melt away!
Yours in Health,
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
Image: Snagwire Media
Today is Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
I’d like to know, do you eat and exercise according to what you want?
Think about that one for a moment. Do you consistently make the right food choices and lifestyle choices? Or do you get derailed by “the world” and its “forbidden fruits”? And do you consistently exercise each week?
If you’re struggling to get started, or if you have and sometimes “fall off the wagon”, I’ve got a powerful technique to share with you and it is amazingly powerful.
Here’s why…
People have this unique tendency to go back and forth when it comes to nutritional decision making. When faced with a number of choices – some good and some not-so-good – indecision sets in, tension rises, justification and rationalization sets in, and we sometimes make the wrong choices.
Then what happens?
Well, in retrospect we know we faced a moment of weakness. We know that we rationalized a poor choice with thoughts like:
· “It’s only one”
· “I’ll try again next Monday”
· “I earned this treat”
· “I’ll get back on the plan tomorrow”
· “I worked out really hard today”
You get the point, right?
“The reason most people fail instead of succeed
is that they trade what they want most
for what they want at the moment.” – Flossie Alexander
There are a ton of phrases that help us justify poor decisions. However, as we all well know, it’s only after we make the poor decision that we see the err of our ways.
So today, I’m going to disempower these harmful phrases by introducing a new phrase. This will absolutely help you avoid the poor choices we’re all prone to making. A phrase that will give you control back when you feel like you’re slipping.
“It’s just food … I’ll stick to my plan”
Here’s how it works
You’re at the office and your co-worker brings the leftover deserts from her catered party. You see the tempting treats and they look delicious. Before you start that conversation in your head where you debate and negotiate with logic, you shrug your shoulders and say, “It’s just food – I’ll stick to my plan.”
My Clients (and me)
Having worked my way through this struggle and having worked with countless weight management clients, it always amazes me how much time we’ll spend debating about whether or not to eat a certain foods.
Of course, we all have our share of internal debates with food choices. But some of these internal struggles amaze me. Indeed, many clients have explained in graphic detail the internal dialog and bartering they go through over something as simple as the office candy dish.
Out of control isn’t even the phrase for it. Instead, they were under the control of the candy. Or the pizza. Or the donuts. Or the sugar free, artificially sweetened jello. Or the after work beers.
Or the …
Now, I know you might be thinking this couldn’t possibly work. After all, with all the serious dietary choices people have to make – and all the psychological baggage involved – a simple shrug of the shoulders couldn’t possibly work.
Well, you just have to try it to see how this works. This is one of the most powerful strategies I’ve ever found for helping me and other folks make the healthy decisions day in and day out.
It allows folks to avoid the messy mental gymnastics and gives them a touchstone for remaining true to their real intentions and goals. Indeed, it helps us avoid the problem outlined in this quote — “The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment.”
Take your power back …
Now, let’s be clear. You don’t exactly have to use the phrase “It’s just food” Instead, you can choose from a host of other phrases. Pick a trigger phrase that turns your nutritional decision making into a “no big deal” proposition and take your power back.
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
Image Credit: FitSugar.com
Wellness Wednesday with Life and Weight loss Coach Flossie Alexander of You Can NOW! Coaching.
What causes you to avoid or stop working out? Common reasons we neglect out fitness training include:
- Mental fatigue: Attempting to workout after a long day at the office can make your routine appear to be harder when it’s not. On days when you feel overworked or too stressed to workout go for a long relaxing stroll instead.
- Uncomfortable working out around others: Not everyone likes being part of a gym community. This may be especially true if you are just starting your fitness program. If getting gawked at in a gym full of hard bodies is too daunting for you simply workout at home until you are confident enough to attend a gym. Alternatively, you can always get together with family or friends to go the the gym as this provides a support mechanism that all involved can utilize to stay motivated.
- Improper fitness apparel: It’s likely that if you don’t have proper workout gear you may become discouraged and stop your training. Remember that your clothing should not impede movement or be too constrictive. You want to make sure your shoes are designed for the particular exercise(s) you will be doing (i.e. running shoes for jogging, cross trainers for multiple types of workouts).
- Good old fashioned laziness: Sometimes we just don’t feel like working out and just want to lounge around. This is simply the mind trying to persuade you that you don’t need to workout. Don’t give in to the temptation to slack off! Instead remain determined to get your workout in.
Remember your goals and why you began working out in the first place. Identify any resistance factors and develop a plan to shake them off. If you are working with a personal trainer or weight loss coach discuss your feeling with them so that they can recommend ways to combat your desire to neglect your routine. If you don’t have a fitness/weight loss coach contact me at info@youcannowcoaching.com we can discuss your needs. Investing in your workout routine is an investment in a healthy future!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
Add Strength Training to Your Workout to Boost Metabolism
Did you know that a pound of muscle burns approximately 50 calories per day at rest? Strength training will help you add muscle and easily maintain a lower body weight. For discussion’s sake, say you gained five lbs of muscle tissue. That equates to having burned 250 (50 calories X 5 lbs = 250 calories) per day! By burning an extra 250 calories each day you could lose about a pound of fat every 2 weeks without making any other changes. Additionally, you could eat an extra snack each day and not gain an ounce.
The amount of muscle in your body dramatically influences the number of calories you burn each day; overall, gains are directly related to the height/weight of the individual. Oh, and ladies, do not put off strength training for fear of looking less feminine! Remember that what we are talking about is increasing your muscle mass for overall fitness, not body building where the emphasis is on “bulking up”. If you are still uncertain about incorporating strength training think of it this way: a pound of muscle is the size of a tangerine and a pound of fat is the size of a grapefruit. Which would you rather have on your body?
Strength training is the way to go, not only kick your metabolism into high gear but to look and feel great! If you are unsure of what to incorporate into your strength training regimen simply contact You Can NOW! Coaching at (800) 621-9770 or via email at info@youcannowcoaching.com and we will help get you going!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
Image By: Dream Designs Photography
The Holidays are over, the kids are back in school and we are starting to think about the year ahead and keeping our resolutions to be fit and healthy. Did you over-indulge during the lazy days or ate your way through the Holiday? Are you finding it hard to stick to your resolutions (or set unrealistic ones) to improve your health and simply given up altogether? Relax! Success and failure are a part of life and so is your commitment to living a healthy lifestyle.
Take a moment to review your goals and remember the reasons why you really want to change. Visualize an image of yourself at the perfect level of health. What are you doing? How do you feel? What are the steps you could take today to live in this healthy body? It is all a matter of choice so decide to live your dream of a healthier life and start today!
Could you use a helping hand creating and maintaining your health and fitness goals? Setting yourself up with a lifestyle and weight loss coach, like those found at You Can NOW! Coaching, is a great way to renew a commitment to a healthier you when the excitement of new resolutions has waned. Visit us online to find out how we can get you back on track today!
Yours in Health
Flossie Alexander
Life/Weight Loss Coach
You Can NOW! Coaching
Where Results ARE Typical!
About Flossie: Flossie is currently a member of the National Association of Professional Women and Toastmaster’s International. She is a Certified Personal Trainer, Certified Nutrition Coach as well as a Certified Wellness Coach with a successful track record in leading organizations and individuals into achieving healthy lifestyle goals. After overcoming obesity, losing 165 pounds in 18 months, she has developed a passion to help others through public speaking and one-on-one weight loss coaching. Visit Flossie at http://www.youcannowcoaching.com to start creating your new healthy lifestyle and lose unhealthy weight permanently.
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