Live Positive Lifestyle Coaching, LLC

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Balance Life to Get Quality Sleep — March 1, 2018

Balance Life to Get Quality Sleep

When we think of our health and getting fit sleep is usually the last piece we think about.  We think about getting up to work out, making the healthier choices throughout the day and reducing stress.  Sleep may be fourth on the list or overlooked all together.  We may think I don’t need as much sleep as others and it may be a badge of honor to say we can function on less than 6 hours’ worth of sleep.  But how much damage are you truly doing for that badge of honor?

Lack of sleep effects your memory, your response time, your immune system, can lead to high blood pressure and according to WebMD, lack of sleep can kill your sex drive.  Sleep is vital to an overall healthy wellbeing and balanced life.  So how do we accomplish this?

In my podcast, Sleep Peaceful Tonight https://livepositivelc.podbean.com/e/sleep-peaceful-tonight/, I discuss tips for a better night’s sleep.  One of them is having to do with how to get a consistent 7 to 9 hours of sleep.  The way to do this is to start closing the gap by 15 minute increments.

The way to accomplish getting 15 minutes more of shut eye is to figure out where you can cut out time on things that aren’t important to the priorities in your life.  Here is a tip on how to do that:

  • List your top 5 most important priorities in your life.
  • Review the next 7 days on your calendar
    • Make a list of activities scheduled that support your top 5 priorities
    • Make a list of activities schedule that do NOT support your top 5 priorities
  • Choose and circle at least ONE activity that does NOT support your top 5 priorities that you will cancel in the next 24 hours.
  • Write out this sentence “The activity I will cancel in the next 24 hours is: ___________________.

With this new found time you are able to shift your life to get in the additional sleep your body needs.

One last thought to help with getting more sleep in your life is to be aware of the time stealers; like binge watching Netflix, tv, social media, etc.  Shut off the electronics to shut down your brain.

As always my friends, Live Positive!!

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Paradigm in Weight Loss — February 8, 2018

Paradigm in Weight Loss

Happy Thursday Tribe!!  I hope you all have had a glorious week.  I know I have.  This week’s theme has been paradigms.  So lets start there.

What is a paradigm? The definition given by dictionary.com is “a typical example or pattern of something; a model”.  This to me would be a belief that is widely accepted.

What is a paradigm related to health and nutrition? The way to lose weight is to eat less and exercise more.  Does this sound accurate and true?  Most people will say yes.

However, there is so much more involved in creating a healthy and sustainable weight loss.  What you eat is more important than eating less.  People like to believe that you can eat whatever you want as long as it is in moderation.  That works for very few people.  I have tried it and failed.  This belief does not allow you to lose weight.  Why?

A couple of reasons is because when you are eating processed foods and sugar your body will respond with an insulin spike; insulin is a fat storing hormone.  Therefore; your body will go into fat storing mode.  Also, the processed sugar foods that we eat, are consumed more out of craving and desire than hunger.  As long as you continue to eat these foods, even in moderation, you will continue to have urges and desire for it.  This will only lead to you eating more.

The paradigm shift I would like to offer to you is to eating clean leads to sustainable weight loss.  When we were created and lived in the cave men era we did not have all the processed foods we do now.  We ate raw/clean food for fuel.  If you can over come the desire and urges and switch to a more clean protocol, you will achieve weight loss.

Life Positive My Friends!!

Life Coaching Paradigms — February 6, 2018
At the End of the Cleanse — February 5, 2018

At the End of the Cleanse

If you have been following my blog you know I have been on a cleanse.  I am now at the end of my reset cleanse.  We are in the last phase of the cleanse reintroducing the foods back into my diet.  You don’t want to re-introduce all the foods back into your diet all at once because the purpose is to find out how your body responds to the foods that are common irritants.

During this phase you will re-introduce gluten, 2 to 3 times a day for the next 2 days, back into your diet.  As you are reintroducing these foods back into your regimen record how your body responds to the food.

After doing this step for two days go back to eating off of the cleanse menu.  Then the next two days re-introduce dairy back into your diet.  As you see you are re-introducing specific items back in to see the reaction.

My protocol I am going back to is no flour/no processed sugar and intermittent fasting.  I choose a window of eating and stay with in that window.  The window I choose is 11 am to 7 pm.  This is not the protocol I use for my clients that want weight loss, this is my protocol.

Health coaching is helping you find what is sustainable in your life.  We work together to find out what you want to achieve, work with what you want in your protocol and journal what you eat.  This way as time goes by if you are not getting the results you want, you have a record of what you have been eating and we work to tweak your protocol.

If you have been using food to avoid emotions there will be drama that will show up, together we work through the drama and the thoughts you are having about the changes.  This is where the work comes in that will make this weight loss permanent.

I want to invite you to schedule a free session, https://calendly.com/livepositivelc/30min, and lets see where we can take you.

Live Positive My Friends!!

 

The End of the Cleanse —
It’s the big Weekend — February 2, 2018

It’s the big Weekend

Who are you going for this weekend?  If you don’t know what I am talking about it is Super Bowl weekend.  Whether you are sitting down to watch the game or just the commercials I hope you have a great time.  For me, I want to focus on the food.

If you have been following my posts you know I started a cleanse last Saturday.  I know, poor timing on my part, right?  But I don’t see it that way.  I don’t want food to be my center of enjoyment or pleasure.  I want to enjoy the event, the people, the game.  Or whatever it is going on in life at the time.

I just moved to Arizona and my husband wants to go out to a new restaurant to try out the local food.  And this sounds great to me.  There are so many choices that can be made that will still keep me on my cleanse.

Here are some tips on staying true to yourself and still enjoying life.

  • Order a salad (if on a cleanse avoid the dairy)
  • Order a sandwich or hamburger without the bun
  • Drink Lemon water
  • Order quinoa or brown rice with fish
  • Baked chicken

Don’t use food as your pleasure, use food for fuel.  Enjoy the company you are with.  Give your attention to your guest(s) and to your surroundings.  Sit back and listen to what is going on around you.  Put your phone down.  Have awareness in your life.

Whatever your plans are this weekend or any other time in life, plan what you will eat.  Focus on the atmosphere.  And eat to fuel your body.

I want to invite you to check out my podcast for more in depth information on not using food for fulfillment.

Live Positive My Friends!

Circumstances Are Neither Positive or Negative — February 1, 2018

Circumstances Are Neither Positive or Negative

Today I am going to talk about circumstances and how we, using our thoughts, make circumstances positive or negative.  Before I go into this too deep I want to say that even though it is up to us, there are some circumstances, that it is normal to choose to have a negative feeling.

What is a circumstance?  A circumstance is a fact.  Example: it is raining outside, my mother passed away, my boss said, “he is unsatisfied with my job performance”.  These are all facts that cannot be disputed.  The thoughts we have about these facts is what makes them positive in our life or negative.  If you enjoy the rain you are going to be happy and excited that it is raining and your thoughts will create that feeling.  The same actions take place with the other two facts.

The biggest thing I want to convey when I am writing this blog is not that you should always be positive, or that it is wrong if you are negative.  The main point is that if you choose to be negative or you choose to be positive, own it!  Do not live in a world where everything is happening to you, that you do not have any control over it.  Own that you are choosing to look at something in a negative light.  I would follow up with how choosing negative thoughts are serving you.  However, if it isn’t serving you but you are accepting that fact and claim it, then that is great.  Just don’t get stuck in a victim mentality.

In my podcast I share a couple of personal experiences and show how they can be viewed in a positive light.  I invite you to take a listen.

https://www.podbean.com/media/player/5wtn5-86351a?from=yiiadmin

Take your power and design your future!

Live Positive My Friends!