Create Time for your Health. Consistently.

Losing Weight vs Feeling Lighter

mindset nutrition wellness Apr 05, 2022

It's true. You can lose weight...

The frustrating thing for a lot of women is they gain it back because they haven't figured out how to:

Lose the weight that comes from feeling overwhelmed, worried, anxious...

Lose the weight of feeling stressed out in their relationships.

Lose the weight that comes from crushing financial situations.

Lose the weight of feeling so busy with a chronically overbooked calendar.

Lose the weight that comes from their inability to follow through.

Lose the weight of feeling out-of-control with anger, frustration, or depression.

Lose the weight of feeling like you're a slave to your food cravings.

Lose the weight of not showing up the way you'd like to in your life.

Lose the weight of anxiety and sleepless nights.

Lose the weight of feeling like they have no control over their health because their families aren't supportive of the changes they'd like to make...

You can lose weight and not feel any lighter if...

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The Biggest Obstacle to CHANGE

mindset Mar 29, 2022

You want to make that... CHANGE!

I will spare you my Michael Jackson impersonation and save it for another day... :)

Do you want to know one of the biggest reasons people give up?

The River of Misery.

Think of your transformation journey like this:

You are currently standing on the edge of a river and you want to get to the other side...

...On the other side there's a carnival with pony rides and cotton candy.

It looks amazing.

So you head out to swim to your destination (the carnival on the other side, of course!)...

...You may even feel 'ready' since you've got your floaties and flippers.

"Let's do this!" you say to yourself.

So you take a step into the river.

"Whoa!!!! Burrrrrrr!"

But you're determined so you keep going so you get completely wet.

But there are some pretty big obstacles that you didn't count on...

...You knew it would be cold, but the river is frigid; the current is much stronger than you planned; there are RAPIDS!!!... and SHARKS!?!?...

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*Should* You Know This Already?

mindset Mar 22, 2022

But 'should' you know this already?  :)

Do you have this story that you 'should' know something already?

I hear this often from my clients.  They're frustrated with themselves that they "haven't figured *this* out yet!"  (whatever this is in context to what I'm coaching them on.)

Maybe for you, it's calendaring your time - and then sticking to the plan

Or exercising and knowing which routines to do on which days for maximum benefit...

...maybe it's just cooking from scratch or losing weight.

Listen.

None of us marched out of the womb with playbooks in hand on how to do life.

If you don't know how to do something or you're not as good as you'd like to be - join the club!

Despite what you've heard, you CAN teach an 'old' dog to do new tricks. :)

What's not helping is heaping judgment and shame on yourself that you're not adulting correctly because you don't know how to do some things.

(BTW, that's everyone... Even my dad, who really seems to know...

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When You Doubt Yourself

mindset Mar 15, 2022

I used to drown in my own self-doubt.

It was crippling.

So I'd try to gain confidence in my big scary goal through someone else's belief in me.

For example, I'd ask my husband what he thought about my dream... and he would say something nice and encouraging.

But I never felt better and I didn't believe any more than before...

WHY?

Because that's not his job.  It's MY job to believe in ME.

The truth is: no amount of someone else's belief in your goal is going to change your self-doubt or motivate you to move and get it done if you doubt yourself.

What I've learned is that if I want to reach an impossible goal, I have to believe harder than anyone else in myself.

Self-doubt is human.

But we have the amazing ability, as humans, to change our self-doubt into courage and confidence and belief.

Practice believing.

It might feel scary.  Do it anyway.

Have a beautiful week! xo, Janeen 

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When Exercise Isn't Self-Care

fitness wellness Mar 10, 2022

Stop doing exercise you hate!  No seriously.

If you're going to set the time aside to move and exercise, do yourself a favor and make it something you actually look forward to doing!  

I know this might seem obvious, but I can't tell you the number of women I talk to that run a lot... and hate it!

It seems crazy to me now, but there was a time I caught myself doing the same thing...

For a couple years I trained for triathlons.  I had done a couple sprint-distance tris and thought they were fun...

Then I decided to go big.

Half-iron triathlons were transformational for me on several levels...

... most importantly, the training did what I needed it to do: exercise regularly and eat better so I could feel better.

But here's the thing.

The last one I did wasn't as enjoyable...

...I didn't look forward to the workouts.  I didn't like the pounding in my legs and body on the runs.  My bum never quite got used to my bike seat.  And...

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Keep stalling on your goals? Do this!

mindset Mar 03, 2022

You've probably heard me say at some point that getting clear on your YESES makes your NOs so much easier.

That's true.

But it doesn't make them EASY.

There's a difference.

If you decide at the beginning of the week HOW you're going to spend your time, for example, it doesn't mean your brain isn't going to protest when it's time to get your workout in. (mine did this morning!)

Same with your food.  If you plan your food in advance, it doesn't mean you aren't going to be tempted to overeat.

So yes, MAKE A PLAN!

But also know the plan itself doesn't make the journey easy, it just means you've decided where you want to go.

Your brain is what determines the difficulty or ease of the journey.

If you're struggling, what's your story?

To be clear: this doesn't mean you have to change your story, but it might be helpful to see whether your story is serving you or not.

Let me share an example. 

I used to really struggle to stay away from...

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Being Honest and Objective About Your Starting Point

mindset Feb 17, 2022

One of my favorite things all of my kids did when they were really little was play hide-and-seek with me.  It was easy.  They would just cover their head with a blanket and think because they couldn't see me, I couldn't see them.  I always laughed! 

As a coach, I notice my clients sometimes do this same thing with themselves and their circumstances. 

They want to lose weight, for example, but they aren't willing to get on the scale to see where they are right now. 

With our heads buried in the sand we can at least pretend it's "not so bad." We try to fool ourselves into thinking we aren't hurting or we don't care as much as we do.  

I totally understand that there's often a painful story filled with shame and regret around facts - I have told myself these stories many times.  But first, that story is optional, and second, if we can't learn to objectively look at our starting line, it's really tough to...

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Suffocating in Stuff?

organization productivity Feb 09, 2022

Why is it so tough to go through and get rid of stuff?

We've moved a lot.

My husband is in the military so it's part of the deal.

One of the things that has always floored me is how quickly movers can pack up our house when it's time to move.

We have about 20,000 lbs of stuff (one of the random facts you have to know when you're in the military) and it takes 2 days for them to put it all in boxes, label it, number it, and load it on a truck.

10 TONS of stuff. 2 days.

With four kids, it feels like I'm constantly going through stuff - papers, clothes they grow out of, memorabilia, emails, even food they bring home...

Some days it feels like their stuff multiplies in my sleep! 

But it's worth it to me to create systems to purge regularly, because when we have an organized life it's so much easier to think clearly.

It's also true with our thoughts: when we have an organized mind, it's a lot easier for us to keep our space clean.

Lately, I've been...

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When You Don't Feel Motivated

productivity Feb 02, 2022

We've all been there. 

You just finished a fun goal setting session and you feel super motivated and excited.  You're on cloud nine.  It's going to be amazing!  

And then *poof* cloud nine disappears, life happens, and within a couple days, the slog sets in.  

You know the SLOG.

It's when your excuses and justifications have materialized into 20 lb ankle weights and it feels SO... HEAVY... TO MOVE.  

The slog is super intense when your alarm goes off in the morning and it's dark and cold outside, "Ugh! just 15 more minutes!"

It's more subtle when your best friend from college calls and you were about ready to get started making a healthy dinner, but you'd rather talk to her instead, "It's okay. Cereal's fine!"

Before you know it, you've forgotten all about your big plans... 

Maybe you're just not a motivated person, you tell yourself.  

Yes! You and the rest of humanity!  

The key to goal-getting is to get...

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My #1 Productivity Tip - EVER!

productivity Jan 20, 2022

Do you feel like you're in the middle of a very, very busy time of your life? 

Back in the day, I remember stopping to think about this and realized I felt like I was always in the middle of a very, very busy period of my life. 

My solution at the time was to try to hustle harder and come up with ways to be super efficient.  Let me tell ya, I have mastered the art of efficiency because for years I thought that was answer to peace and happiness: getting everything done. 

Just like Henry Ford and his conveyor belt - I was really good at getting more done just so I could get more done.  If you've done this you know there is no end in sight to the craziness.  I was like a dog chasing my tail - running myself into the ground and going no where. 

The truth is, as moms we can always find more things to do to fill our time. 

But that's not LIVING life.  It's surviving.  

Fortunately, I realized that I did not want to...

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