Live Positive Lifestyle Coaching, LLC

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Girl Talk: Intimacy with Your Spouse — July 19, 2018

Girl Talk: Intimacy with Your Spouse

As a teenage girl growing up in the 80’s it was pretty awesome.  There were a lot of independent role models.  The icons of the 80s were Madonna, Janet Jackson and Alyssa Milano to name a few.  These women were teaching us that we were strong, independent women who didn’t need men.  That we were in control.  However; those of us who were married were being taught that we were the ones in control and that everything is up to us.  And that means even the “chicka chicka boom boom”.

This philosophy may look good on paper and sound really empowering but this thinking, I believe, created a lot more dysfunctional marriages and broken homes.  Women decided that men were just another fixture only there for our needs.  No mention of their needs.

In the early 90s there was another icon I started listening to; that was Dr. Laura.  She taught me how important it was to want to have intimacy in my marriage.  Our spouses are not there to serve us.  They are there to be loved by us.  To care for them and respect them and appreciate who they are, not to change them.  Once we release the stress of wanting to control who they are and learn to love them, then the relationship can go so much further.

We do not only need to have sex when we feel like it.  What usually makes us not want to feel like it, is us.  We tell ourselves how tired we are, how busy we are, how unattractive we feel.  We fool ourselves into thinking that if we don’t feel like it, we don’t have to worry about our partner.  That is such a selfish thought.  Being close to your spouse in such an intimate manner is one of the blessing we have in life.  If you feel that you are telling yourself that you’re tired, that only you matter, etc., then you need to decide how important a happy marriage is to you.  If your spouse is wanting sex and at that particular time you aren’t feeling like it, then change your thoughts.  Put on music that makes you feel happy and sassy.  Dress up, do your hair and makeup.  If being funny and humorous can get you in the mood do that.  This will dramatically change your marriage.  If you don’t believe me; challenge yourself to try this over the next few months, but you will also have to change your thinking about your whole relationship no just when you are being intimate.

The status of your relationship is all in your mind.  If you want a fabulous relationship all you have to do is think it.

If you would like to experience a relationship coaching session click here to schedule – https://calendly.com/livepositivelc/relationship-coaching.

Live Positive My Friends!!

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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!!

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!!

 

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!

Re-Enforcement Meditation — January 31, 2018

Re-Enforcement Meditation

Greetings and Salutations to a wonderful Tribe!  Hope you are all out there creating the life you see for yourself!

We are 5 days in to our 14-day reset cleanse.  If you are doing this with me and are having your ups and downs, I am right there with you.  I still have an occasional struggle and want to throw it all down the drain.  My mind still has the habit thought that I “need” a soda.  But this is completely normal.  This thought loop as been with me for the better part of 30 years.  It will not change over-night and it isn’t easy.  But it is worth it.

Today I started my day out with what I call a re-enforcement meditation.  How is this done?  Before you sit down in your quiet spot shake out the energy you have in your body.  Shake your arms, kick out your legs, shake your feet, wiggle your head.  Now sit down in a posture that is comfortable for you but no slouching.  Really pull your spine up and feel the confidence going through your being.  Clear out your mind.  Now, intentionally place your goal in the center of your mind’s eye.  Really focus on it.  Breathe in deep and exhale out.  Repeat.  Now focus on the reason why you want to reach this goal.  Here is how I did the thought process for my goal of completing this cleanse.

My why – to get healthy.  This thought seems very simplistic and may not be enough to get me through the struggling moments.  So, I then ask myself why do I want to get healthy?  Well there are layers of answers for why I want to get healthy: my business, my husband, my children, my granddaughter, to really experience life for as long as I can, financially.   I can then do another layer of re enforcing my why – what does getting healthy mean for my business?  More confidence in reaching out to people to show them that coaching does work, that I will have more flexibility in my schedule for my family, to be able to really serve the community of the people that struggle like I did.

The steps above can really keep going for each layer of what I listed for my reason to be healthy.  As you go through the steps you will really feel the re commitment right down to the center of your core.  The next time you have the thought error of wanting something that is not in alignment with your goal this re-enforced thought will also be there to keep you on track.

I invite you to check out and follow my podcast, <a href=”https://livepositivelc.podbean.com/mf/play/iuwwdu/2018-01-31-_6.mp3″>Download this episode (right click and save)</a>, to hear me do the breathing technique and to hear about self-care that will help you in reaching your goals.

I would love to hear from you – Live Positive My Friends!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cleanse Enhancing Activities — January 30, 2018

Cleanse Enhancing Activities

Happy Tuesday!! Hope you are having an amazing day.  I am sending love out to you.

Today I want to go over a couple of topics for the cleanse I am doing.  What I have experienced and some activities that will help get through the cleanse.

Let’s go with the ugly first.  🙂    Doing this cleanse, I of course, have to stop the caffeine.  If you have ever tried to get off of soda or coffee you know the withdrawal symptoms.  And that is what I got to experience yesterday.  I had a great morning but as the day went on the increase of aches and pains started up.  Extreme headache by the afternoon.  The solution for me was to take some Excedrin and a nap.   When I woke up I felt great.  Day one down.

Now let’s go with the good.  To keep your body moving and eliminating waste you want to stay hydrated.  I mentioned before I use an app to remind me to drink water.  I have been staying in the upper 90 percentile of my water intake.

Along with staying hydrated I have flax seeds and chia seeds in my morning shake.  I love having shakes in the morning.  They are quick and convenient.  How can you go wrong?  If you want to make sure you are getting your fiber to keep things moving please try this flax seed cocktail compliments of HCI.

Drink the flax seed cocktail on an empty stomach in the morning and night.  You will want to buy ground flax seed.  Add 1 full teaspoon to 8oz of water.  Drink quickly.  If you let it sit too long it will coagulate.  Follow with a second glass of water to move toxins through the body.

The next activity I want to offer to you is to use a bath brush to brush off the dead skin cells from the body and get your blood circulating.  You want to do this every morning.  Use a brush that has a long handle, non-synthetic, hard bristled brush.  You want to use strokes starting with your feet and brushing towards your heart.  After dry brushing jump in the shower and start your day.

Last item I want to share is a cleansing recipe.  Again, this is compliments of HCI.

Baked Carrot Oven Fries
One bunch of organic carrots, unpeeled, washed, trimmed
2 Tbs extra virgin olive oil
Sea Salt

This is the perfect side dish to satisfy that sweet tooth!
Heat over to 375. Chop the green leafy tops off the carrots. Line a baking
sheet with foil. Arrange carrots in a single layer on the baking sheet,
toss with olive oil and sprinkle with salt. Bake for 25-30 minutes or
until carrots are golden brown where they touch the pan.

I would love to hear any feed back you may have.  If you enjoy the recipe or not.

Live Positive My Friends!!

 

 

Laying the Ground Work for Victory — January 29, 2018

Laying the Ground Work for Victory

Happy Monday my fellow tribe members.  Hope everything is going absolutely wonderful for you.  I have started a 14 day reset cleanse and am pretty excited!  The first 2 days were all about laying the ground work.

This phase is all about identifying goals, setting up support, creating a schedule, preparing your home, and getting your mind right.  This phase is all about the foundation to success.  “If you fail to plan, you plan to fail”  – Benjamin Franklin.

Let’s break this down.

  • Identifying goals – know why you want to cleanse and what are your expectations?  Identify what are some of the habits you want to reset and which ones you want to eliminate.
  • Setting up support – this is crucial.  Get friends, family, coach, or follow my podcast https://fccdl.in/3UlQTrqWx.  There will be times that you don’t want to keep going, days seem stressful that you will tell yourself lies and you just don’t want to do it another minute.  Having the people around you for support you will give you the encouragement you need to get out of the slump.
  • Creating a schedule – this is all about not having to rely on the primitive part of the brain.  You will be in more control of knowing when to eat and what to eat.
  • Preparing your home – put away or throw away any items that will be an obstacle for you, or a craving that will give into.  You don’t want these items to be around when you are going through a low moment.
  • Getting your mind right – this means clearing out all the negative thoughts and replacing them with motivating thoughts.  I did this by weighing myself at the start of the program and putting the scale away until the end.  Looking at that number with curiosity and not judgment.  Truly understanding that it is just a number; don’t make it mean anything more than that.  This is where coaching comes in.  We dig deep into what you are making it mean to you.  I invite you to check out a free coaching session https://calendly.com/livepositivelc/30min to see how it can help you.

Day 3, which is where I am today.  This is the beginning of phase 2.  Phase 2 covers the next 7 days.  Here is a list of what you “get” to eat.

  • whole, vegetables, leafy greens
  • whole fruits, berries, lemon water
  • brown rice, quinoa
  • beans, legumes, lentils
  • nuts, seeds, & nut butters
  • avocado & coconut oil
  • green tea, yerba mate
  • fish, chicken and turkey (stick with fish and poultry)
  • Stevia (only in moderation, no other sweeteners)

Here is your foundation to starting a great cleanse and getting your body back on track.  This is going to make you feel great and create energy you didn’t know you had.

Live Positive My Friends!!

Lace Up Your Sneakers and Get Moving — January 23, 2018

Lace Up Your Sneakers and Get Moving

Hello!! Hope you are having a fabulous day.  I know you are setting goals and rocking it.  I know I am.  I am making mistakes too and I am fine with that.  Each mistake I make is an experience for me to learn from.

I believe in having accountability partners to push me out of my comfort zone.  To give me challenges that will stretch me.  My latest push is in the public speaking arena. I did my first interview with a personal trainer from the area.  Her name is Sara Cobb and she was such a great sport.

These interviews that I will continue doing will be focused on Health and Wellness both physical and mental.  With each interview I will then blog about what nugget was brought out that I can then share with you all.  The information you may already know and needed to hear again to reignite your spark.  Or it may be something totally new to you that you can then integrate into your life.

Personal Fitness nugget I received from my interview with Sara Cobb, Personal Trainer with Gold’s Gym.

  • If you are just starting out on your weight loss journey the first step you should do is get yourself to the gym. Even if it is doing small amounts of cardio a day, movement can have a motivating effect on the body, mind and spirit.
  • Take one step at a time. Don’t make changes that can be overwhelming and lead to you quitting.
  • If you have already started and fallen into a rut, where you are self-sabotaging, to get back on track plan a future goal. Find something that inspires you that you have been wanting to do.  If you have something in the future that you can use as your focal point, then your changes of sticking with your plan increases.  For example: If you have a trip you want to take that will require a lot of walking or maybe hiking, keep that trip in mind when you hit the gym.  Future focus will lead you to where you want to go.

Check out the interview here, https://www.youtube.com/watch?v=8qvuM6l7OqM

I invite you to utilize the effect of an accountability partner in coaching.  Schedule your complimentary session https://calendly.com/livepositivelc/complimentarysession.

Live Positive My Friends!!

The Secret to Stress — January 19, 2018

The Secret to Stress

I want to talk to you about stress.  The definition of stress from dictionary.com is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” Or a humorous one that I enjoy is “The confusion created when one’s mind overrides the body’s basic desire to choke the living daylights out of somebody who desperately needs it”.

When we look at the definition from dictionary.com is states the mental or emotional strain resulting from an adverse circumstance.  Breaking down that statement I would have to disagree with this definition.  The reason for my difference of opinion is because circumstances are neutral.  This definition makes it sound like the stress is happening to us, not that we are creating it.

I have a story to share to demonstrate what I mean.  I was talking to someone the other day and they were feeling a little stressed and short on time.  They were in the middle of a move and had a long list of things to still get done.  They shared with me that they didn’t know if they would get it all done in time.  At this point I took a moment to have them step back and see that thought they just had.  “I don’t know if I will be able to get it all done”.  This thought is what was creating the stress, the move was just a set of tasks still needing to be completed.  I explained that what they needed to do is get clear on what still needs to be done and create a to do list.  To take this list a step further they could put time limits on each task.  Once you have completed this step all the drama and stress will go away, and you will have motivation and empowerment in its place.  Anyone that is feeling stress can step back and look at the thoughts they are generating and breakdown the necessary tasks or steps that need to be accomplished to alleviate their stress.

Another part of this is what are we making it mean?  When we are feeling stress over a job for example, the stress can truly be coming from a place of fear.  We may be setting out to impress our boss, client or colleagues.  That may be where our stress is being generated from, we don’t want to let anyone down, or we want to control how others see us.  Here is the most important advice I can give you.  We cannot control what others think of us and it is none of our business what they are thinking.

As a health coach I bring this topic up because stress can wreak havoc on our mental state, health and wellness state and lead us binge eating.  If this sounds like you I invite you to click this link, https://calendly.com/livepositivelc/30min, to schedule your complimentary mini session to discover the secrets to your stress.

Live Positive My Friends!

Diet From the Past to Protocol of the Future! — January 18, 2018

Diet From the Past to Protocol of the Future!

I started my dieting journey in the era of low fat/no fat.  This diet was a lot of pasta, breads and refined foods.  If the label read low grams of fat content it was allowed on my menu.  Another aspect of this diet era was eating more often.  So, let me break this down for you.  I was eating a bagel for breakfast, carrots for a snack, a lean cuisine meal for lunch, some Snack Wells cookies for afternoon snack and to finish it off a plate of spaghetti with bread for dinner.

As I watched my fat intake I was always hungry and craving more food.  I couldn’t understand why I wasn’t losing the weight.  I was following all the advice and watching fat intake along with calories.  This was so frustrating for me.

Fast forward 20 years and I now know that everything I was told prior on dieting was all wrong.  It wasn’t the fat consumption I should have been the most concerned about.  Before I get comments correcting me, I do what to state, saturated fat should always be monitored and avoided if possible.  But there are so many good fats that get a bad reputation.  My favorite sources of fat are avocado, nuts and coconut oil to name a few.  The problem with my diet previously was eating too much and too many processed carbs.

Today I aim to eat a protocol of no flour / no sugar.  I do not count calories.  I limit my meals to twice a day.  I have a window for eating and that is between 11am and 6pm.  I no longer snack.  But I do have exceptions, planned leisure eats.  I do keep a food journal to the extent of the amount of food and types of food I am consuming.  With this protocol I have greatly reduced the desire I had for food.

I do not only help people create a protocol for them and work through their emotions, but I do it for myself as well.  I work through my emotions daily to understand what I am thinking and the emotions that are being created.  I then work through the process of creating intentional thoughts that allows me to create the best life I can.

I invite you to schedule a complimentary mini-session to discuss your protocol and what tweaks can be done to increase your results, click the link now  https://calendly.com/livepositivelc/30min.

Check out my video answering the question “Why do I crave the bread in the breadbasket at restaurants?” https://www.facebook.com/livepositivelifestylecoaching/videos/1579139312132106/

Live Positive My Friends.