Control Your Portions & Your Waistline in 21 Days

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Ever have one of those meals where, after you’re done stuffing your face, you hobble away to lay down, feeling bloated, stuffed, and just downright disgusted with yourself?Like you need to unbutton your pants?

A meal where you say to yourself, “Ugh, I shouldn’t have eaten all that.”

And I’m not talking about on Thanksgiving,

I’m talking about on a random weeknight or when you’re out with friends on Saturday.

We’ve all been there.

portion control
portion control

Or maybe THIS is you.  

You’ve really cleaned up your diet.  You’re eating healthy - loading up on real food and cutting out the processed crap.  But the scale hasn’t budged.  For weeks.

It’s possible to overeat on healthy food, too.

So, let’s talk portion control.  And let’s make it easy.  Check out these portion control tips.

1. What’s the hurry?  Slow down

It takes 20 minutes for your stomach to tell your brain that you’re full.  So, if you’re wolfing down your entire meal in 10 minutes, there’s absolutely no way for you to know when you’ve had enough.  

Quick tip: If you are in a rush, try to eat a few smaller meals throughout the day.  This curbs overeating and allows you to stay on schedule.

2. Ditch the “Clean Your Plate Mentality”

Did you have to clean your plate to leave the table, too?  Our parents truly had our best intentions at heart… unfortunately, plate manufacturers may not.  The average plate size has increased by 2 inches in the last 30 years.  What that means is, if you’re a child of the 80s like me, your meals have increased by 900 calories since you were a kid.  

portion control
portion control

You know I don’t believe in counting calories, but that’s almost a 200% increase in calories at every meal!  

Quick tip: Use your salad plates at mealtime to reduce what’s in front of you when you’re eating.

3. Make half your plate veggies

Clearly, I love this tip.  It’s my #1, go-to, take your health back quick tip.  By making ½ your plate veggies, you’re crowding some of the other stuff OFF your plate.

PS - I’m not talking about veggies covered in butter or cheese!  Cheater!

Quick tip: Use a little himalayan sea salt, olive oil, or Bragg’s liquid aminos to add some flavor to your veggies if you can’t handle them on their own.

4. Make It Easy For Yourself

Figuring out how much and of what you should be eating can seem overwhelming.  Counting your macros (protein, fat, & carbs) and weighing of measuring everything you put on your plate - No thanks!

You’ve got a ton to worry about.  Your life is hectic.  The idea of figuring out the science of portion control is just a bit beyond anything you’re interested in investing your time in right now.  

Which is why I’m going to make this easy for you.  I have an amazing, brand-spanking-new, and totally affordable program that breaks this stuff down for you and takes the guesswork out of how much you should be eating.  

The best part - NOTHING is off limits.  You can eat what you want, as long as it fits in the containers.  

The other best part - this program combines this simple approach to portion control with 30 min workouts.

The last best part - in just 21 days, female participants are losing an average of 10 pounds and up to 15.

Quick Tip: Hop over here to get this program for just $140 through 2/28.

Should You Detox?

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I recently started a 21-day whole-foods detox plan (what-up day 6!). When I shared that I was considering taking some time off from working out to do a cleanse, this sparked a serious debate amongst many of my health conscious friends.

I believe in detoxing (as evidenced by the fact that I’m doing one), but there is definitely a right way and a wrong way to cleanse your bod. 

(Disclaimer: I use the terms detox and cleanse interchangeably.  For my purposes and the purposes of this article I consider them to be the same.)

A detox is NOT a quick fix.  If your goal is to drop 20 pounds in a week, you’re barking up the wrong tree.  Losing 20 pounds in a week is NOT healthy.  And, even if you do lose that much, you’re highly likely to put it right back on, because you aren’t really fixing any of the habits that got you there in the first place. 

A detox IS a kickstart, an internal tune-up and an opportunity to clean the slate and start fresh.  It’s a great way to cleanse your body of all the toxins you’re exposed to every day, the ones that get stored in your fat cells.  It’s also a great way to identify food sensitivities.

How do you answer the question: Should You Detox?

So, first things first – is a cleanse right for you?  Here are some questions to consider:

Are you pooping 1-2 times every day? 

You should be... if not, a cleanse might be right for you.

Are you sluggish and tired throughout the day and need sugar, caffeine, or some processed carbs to pick you up? 

Eek!  Red flag!  You should not need stimulants to feel alive on a regular basis.  A cleanse might be right for you.

Does your brain feel foggy?  Like it’s hard to think clearly or for long periods of time? 

Red flag!  Brain fog can be a sign of dehydration or a food sensitivity.  Up your water intake first, and if that doesn't solve the problem, a cleanse might be right for you.

What is your goal – do you just want to lose weight or is this a kickstart for a new way of eating and living? 

If your goal is to lose weight, scroll back up to the top and re-read that part.  If you want a kickstart, a cleanse might be right for you.

Second, what to look for in a cleanse...

Can you eat?

There are tons of foods that are both naturally detoxifying and nourishing to the body.  A detox, especially one running longer than 3 days, should include a meal plan that includes organic whole foods – lots of fruits and veggies, whole grains, healthy oils and other fats, and lean sources of protein.

I strongly encourage you to find a detox that includes eating 3 healthy meals a day.  There are literally hundreds of detox plans out there that let you do this.  If you want to learn more about what I’m doing, you can check it out here.

How many days of a liquid-only diet is there?

When I was in college, I did a 7-day juice fast.  I did it without any real research – I think I read about juice fasting in some Buddhist book or something and it sounded good, so I loaded up my shopping cart with loads of cranberry juice, tomato juice, and vegetable broth.  Somehow, I made it through the week, but I’ve never been able to replicate it (and I’ve tried). 

And you know why?  Because juice fasts aren’t sustainable.  Sure, if you’re at a Buddhist monastery where all you’re doing is meditating all day, you can probably survive on restricted calories.  But for the rest of us, you need more calories to FUNCTION.  When your calorie intake is limited for an extended period of time, your body starts breaking down muscle, NOT fat – this is detrimental, not beneficial.

If you’re interested in a juice fast, I recommend a maximum of 3 days for a juice-only fast.  From there, add in healthy, supportive, whole foods and supplement with juices.  Also, aim for vegetable juices to better maintain your blood sugar and energy levels.

Are supplements included?

One thing you don’t want to do when you’re detoxing is fill your body back up with chemicals.  In truth, you don’t really need supplements to cleanse your system, but they can help push the process along more efficiently and quickly.  If you’re using supplements, make sure what you’re using is all natural and gives your body the vitamins and minerals it needs without added chemical fillers. 

Have you talked to your doctor or another professional?

If you’re not familiar with the detox process, I strongly recommend that you talk to your doctor or another health professional about it before you get started.  There is tons of support available, you don’t need to go through it alone.  If done incorrectly, detoxing can be detrimental to your health, so do your due diligence.

 

I want to hear from you, what crazy cleanses have you tried?  Have they worked?  Would you do it again?

What's Your Mission? Keys to Crafting Your Personal Mission Statement

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Last week I talked about what to do when you wake up totally dreading the day.  Fueling your body right, getting plenty of sleep, surrounding yourself with good, supportive people... all that will absolutely help your cause. But what happens when you feel totally disconnected from your job?  What if you feel like you’re not making a contribution?  What then????

Insert the personal mission statement.

Companies have mission statements; have you ever considered creating one for yourself?

A personal mission statement will help you:

  • Focus on the positive aspects of your work;
  • Contribute to work that aligns with your values; and,
  • Course-correct when things are out of whack.

When crafting your personal mission statement, the goal is to answer the following questions directly and concisely:

  • What do I want to do?
  • Who do I want to help?
  • What is the result? What value will I create?

So how do you get started developing your personal mission statement?  Start by answering these questions:

  1. What activities make you lose track of time?
  2. What makes you feel great about yourself?
  3. Who inspires you most? (Anyone you know or do not know. Family, friends, authors, artists, leaders, etc.) Which qualities inspire you, in each person?
  4. What comes easily to you?  What are you amazing at?
  5. When do you feel powerful, passionate, free, incredibly useful, excited, inspired?
  6. What would you like to STOP doing?
  7. How would you like to be seen, recognized, acknowledged, awarded, praised?
  8. What do people typically ask you for help with?  What do people thank you for?
  9. If you had to teach something, what would you teach?
  10. What are your biggest past successes (work, home, personal, etc.)?  Is there a common theme (or themes)?  If so, write them down.
  11. What causes do you strongly believe in? Connect with?
  12. If you could get a message across to a large group of people. Who would those people be? What would your message be?

Read through your answers from above.  Do you notice any common themes?  Combine your answers to the above questions to craft an overarching personal mission statement (1-3 sentences is ideal).

TAKE INSPIRED ACTION:

This week, develop your personal mission statement and take action on at least one of the following:

  1. What three actions can you take this week to nurture your true strengths and live your mission?
  2. What three things will you stop doing this week to live in alignment with your mission?
  3. Who can support you in living your mission?  Identify your “starters”.

 

What To Do When You Wake Up Dreading the Day

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The alarm goes off and you snooze for another hour.The idea of getting out of bed and starting your day is almost too much to handle.

There is absolutely NOTHING that you’re looking forward to.  In fact, it’s fair to say you’re absolutely DREADING the day.

Here are a few simple steps to get you passed the point of crawling under a rock for all eternity:

1. Define Your Personal Mission Statement

Chances are, if you’re feeling completely drained, you’re doing work that’s not aligned with your values.  By defining a personal mission statement, you can flip your perspective and focus more attention on tasks that align with your mission.   To create your mission statement, start by answering these questions:

    • What do I want to do?
    • Who do I want to help?
    • What is the result? What value will I create?

Stay tuned next week for a complete mission statement how-to.

2. Sweat It Out

exercise sweet
exercise sweet

Unless you’ve been under that rock I mentioned above for a REALLY long time, you know that exercise helps elevate your mood.   When you absolutely do not want to workout, that’s the exact time when you SHOULD.  Get moving with something fun – you really don’t have to be chained to the treadmill for this to work.

3. Fuel Up Right

One of the reasons I love, love, LOVE talking about food (aside from it being delicious!) is that what you put in your body has a huge effect on how you feel – both physically and mentally.  To clear some of the “gunk” that’s dragging you down, start your day with warm lemon water with cayenne and a green smoothie.  Load up with a huge leafy green salad for lunch.  Go meatless for dinner (veggie burritos or one-pot quinoa, anyone?).  And of course, hydrate like a mofo.  Divide your weight by 2 to get a rough estimate of the oz. of H2O you need daily.

drink your greens
drink your greens

4. Call Me!

As a coach, I work with clients all the time who are going through EXACTLY what I described above.  Hell, I’ve been there myself!  Overwhelm, underwhelm, lack of motivation and inspiration – whatever it is that’s got you dreading the day, we can work through it.Schedule a free Breakthrough Session to get you back to feeling great.  Remember, procrastination is NOT your friend!

What one step will you take within the next 48 hours to get you jumping out of bed in the morning?

You Need an NBA Team

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My friend “Bill” had what he called a basketball team: a harem of 5 women available at his beck and call.  Bill was a bit of a womanizer. I think "Bill" also had a couple of benchwarmers.  Bill was also kind of a dog.

You should have a basketball team, too.

Not the 2:30 am booty call kind.  C’mon, I give you WAY more credit than that. 

You need these 5 people to push you toward living a life you love.  Here’s your starting line-up:

  1. Point Guard: Your point guard DOES NOT get caught down in the weeds with you.  Instead, they’re great at seeing the big picture and visualizing the future.  They help you keep your “eye on the prize”. 
  2. Shooting Guard: Quick on the trigger, your shooting guard hates your indecision.  They push you to keep moving forward by taking shots and course-correcting when necessary.
  3. Small Forward: This little powerhouse is your biggest supporter.  The “man’s best friend” of basketball, the small forward is always by your side and committed to your cause.
  4. Power Forward: The power forward’s motto: “Do what you say you are going to do.”  They make you accountable and what let you forget your goals.  They’re constantly checking your progress and measure your success by the moves you make.
  5. Center: Your center does just that: keeps you centered.  When the shit is hitting the fan, they’re there with you right in the thick of it, reminding you why you’re there in the first place.

Who are these people and where do you find them?  They could be anyone: the girl you see next to you on the treadmill, your boss, your mom, your man, your favorite lifestyle coach (had to!), a writer you totally dig. 

It doesn’t need to be any one you know and you don’t even ever have to tell them they’re playing for you.

Who’s on your team?  Tell me in the comments.

 

5 Tips for Succeeding at Life (because resolutions suck)

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Resolutions suck. For real.

Less than 8% of people actually follow through with resolutions.

Are you surprised?

Me either.

Here’s the thing: resolutions are fleeting.

How about instead of setting resolutions, we just RESOLVE to CREATE LASTING LIFESTYLE CHANGE (or revolt and eat all the jelly beans... whatever.)

new years resolution
new years resolution

Here are 5 of my best tips to always be successful at LIFE, no matter what you’re up to:

1. Be a student

The most successful people I’ve ever met (myself included, of course) seek out opportunities to learn. And not just from their daily experiences, although that’s part of it.

Become an avid reader. Attend a seminar. Take a class. Seek knowledge.

2. Limit distractions

If you’re read my eBook, you know that I think multi-tasking is a joke. It’s old news, folks!

But did you know this: according to a study conducted by Michigan State University, interruptions as short as 3 seconds DOUBLE errors.

So every time you pick up your phone to answer a text, or check in on your Twitter feed, or chat online with a coworker, your potential for success decreases dramatically.

My quick fix suggestions: turn off email notifications, log off of instant messenger, check email and social media on a fixed schedule.

3. Be accountable

We’ve all heard this before – but how often do we actually take action?

Tell someone (ANYONE!) your goals – a spouse, friend, coach, your dog... no, don’t tell your dog... tell someone who has the ability to ask: Hey, have you paid off your credit card bill yet? Have you told your boss that you want to work part-time? Have you started planning your big family vacation?

4. Start where you're at

Let’s get cliche for a second – Rome wasn’t built in a day.

And the masterpiece that is you – as wonderful as you already are – wasn’t either. Growth, transformation, success... it’s a PROCESS.

It takes time to get from point A to B (or C or D or L). And no one’s jumping from D straight to L – first you go to E, then F... you get the point.

Meet yourself where you’re at – alphabetically or otherwise. Make the next logical step, from D to E, and move on from there.

5. Be generous

You know what feels GOOD? Being nice to people.

There’s something about sharing what you’ve got goin’ on that really elevates your whole mood, your whole world.

It doesn’t even need to cost anything: send a note, give a phone call, open a door – small gestures of generosity speak volumes and come back in spades.

This week’s challenge: Perform a selfless act of generosity. Tell me what you did and how you FEEL in the comments.

Well, THIS SUCKS!

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Have you heard of the Vacuum Law?

The Vacuum Law

The Vacuum Law states that you have to make room in your life for the new by getting rid of the old.  Whenever a space is cleared, the Universe rushes to fill that space.

Sounds simple, right?

But it can be surprisingly hard. 

Let's do a little digging... what've you got hanging around?

Are those 14 ["you can totally where this again!"] bridesmaids dresses hanging in your closet?

And, wait, is that a box of your favorite stuffed animals (from when you were 7)?

And some jewelry or - gasp - a MIX TAPE from an ex-boyfriend?  (How the hell are you even going to listen to that tape, aside from taking a time machine back to 1995?)

That pair of shoes you wore exactly ONCE; you know, the ones that aren't even remotely comfortable, but that you MIGHT wear again someday?

Jeez, it's kinda creepy... it's like I'm IN your house.  (I'm not – scouts honor!)

It's not just THINGS that we're all holding on to. What about:

A "comfortable" relationship with a guy you're just not that into?  (yep, that works BOTH ways!)

Feeling like the odd-[wo]man-out when friends and family just don't "get" you?

Negative thoughts about your "lazy" coworkers or "unsupportive" boss?

Seemingly never-ending piles of money owed to Sallie Mae (and a maxed out credit card that paid for all those bridesmaid’s dresses)?

Coulda-woulda-shoulda's from your past (all those things you wish you'd done)?

The list goes on and on… but I think you get the drift.

The Challenge

I'm fully invested in kicking some ass in 2014 - what about you? 

create space
create space

In preparation for all the things you want to bring into your life, I challenge you to create a totally suck-tastic vacuum and let something go.

Big or small - let it loose and see what comes back.  Share your liberation in the comments.

Goals with Soul: Starting 2014 Differently

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Have you ever worked hard to accomplish something and then when you get it you just feel ‘blah’? So, then, you rush on to the next thing, thinking that was really what you needed all along... but, still, you feel unsatisfied, like something is missing?

“Constant racing for success creates habitual and unconscious goal-setting. We need to re-learn how to move toward our dreams — with the grace of trust, the grit of devotion, and the thrill of true presence.” -Danielle LaPorte

I often refer to myself as a classic over-achiever and that right there is me to a “T”. Once upon a time, I was pushing to prove myself in a way that caused me to completely lose track of who I was.

  • I got a Master’s degree and a professional license and then left the engineering profession 6 months later.
  • I completed a year of yoga teacher training and then decided I didn’t want to teach yoga.
  • I worked 60- 80 hours a week at a job I was miserable at because I thought I needed a flashy title to be successful.

All the while, I was miserable, disconnected, and drained – NOT how I wanted to feel.

>>> Insert Danielle LaPorte<<<

I have a major girl-crush on Danielle. Her work The Firestarter Sessions literally changed my life. It LIT ME UP, challenged my thoughts on success, and helped me zero in on the life I wanted to live.

In FSS, Danielle introduces the idea of core desired feelings – DECIDING HOW YOU WANT TO FEEL FIRST and then setting your goals around FEELING THAT WAY. FEELING GOOD. Revo-fucking-lutionary.

But it doesn’t end there. Next, Danielle created the Desire Map – a complete system to IDENTIFY and CREATE ACTION around your core desired feelings.

This January, Desire Map bookclubs will meet up all over the world to desire, dream, and create goals with soul. For those in the Philadelphia area, I invite you to join my group (limited to 12 people). For out-of-towners, you can visit this site to find a bookclub near you.

How about starting 2014 differently? "All juice. No push. Feeling good is the goal. Check." -Danielle LaPorte

How to Rock Your Performance Review

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That moment when the invite for your annual review hits your inbox… and dread sets in…

You know what I’m talking about, right?

Even for rockstar employees like yourself, annual reviews can leave a bad taste in your mouth, especially in a world of check boxes and ridiculous HR requirements. 

(Am I the only one here who’s worked at a company were you literally were not allowed to be ranked high on everything?  What kind of BS is that?!?!)

But there’s another side to annual reviews.  They provide an opportunity to celebrate your accomplishments and to demonstrate to your manager how you see your performance, your value, and your future.

Here are five tips to rock your performance review.

1. Get in the driver’s seat

One of the best pieces of career advancement advice I ever got was this:

“If you’re manager invites you to a meeting, never assume that he/she is running the meeting.  Always be prepared to take the ball and run with it.”

With performance reviews, this is even more critical.  You have a vested interest in the outcome of the meeting, so take charge of driving the conversation.

DO:Have talking points and questions ready.

DON’T:Be so stringent that your manager can’t get a word in edge-wise.

2. Decide what you really want (and deserve).

We all, invariably, want to earn more money.  But is this all what you really want?  (It’s ok if it is)

Think bigger picture here.  When you think of your career, what do you want to accomplish?  What do you want to be known for?  It might be a cross-functional training opportunity. It might be leadership development.  

Get clear on what you want: money, a promotion, a client-facing role, training opportunities, autonomy.

DO: Ask – clearly and concisely – for what you really want and be prepared with suggestions for how your manager can help you reach your goals.

DON’T:Be unreasonable.  Asking for a 20% raise when the average for your company is 4% is not only likely to be denied, but you’ll also be taken a lot less seriously for asking for it.

3. Power in Numbers

Look – your performance review is not an opportunity to bitch and complain, talk about how you feel, or lay out what you “think” you deserve.  It’s your (sometimes one and only) annual chance to prove your value.  Feelings and your personal sense of entitlement do not demonstrate the quality and merit of your performance.  Facts make your case.

DO: Have concrete details (and the numbers to back them up) about the contributions you’ve made to the company’s goals.  Be as thorough as possible.   

DON’T:Leave it to your manager to know what you accomplished this year.

4. Practice your delivery

A performance review is an inherently nerve-wracking situation; practice can help you feel cool, calm, and collected, even under stress.   Rehearse asking for and justifying what you want. It gets easier and more natural every time you say it out loud.  Also, practice consciously restraining from filling in all the dead space.  Give your manager time to contemplate and respond.

DO:Practice out loud (just like back in grade school when you had a big presentation)

DON’T:Wing it (unless you don’t really care if you get what you want)

5. Be Open to Criticism

News flash: you’re not perfect! (sorry to burst your bubble)

But, even if you were, there’s still an opportunity to be EVEN BETTER. 

Ask for feedback on your work.  Get specific details and ask clarifying questions if you need to.

DO:Use criticism as an opportunity to grow your skillset and advance your career.

DON’T:Get combative.  Picking a fight will not support your case that you’re a stellar employee.

So, are you ready to rock your performance review yet?  Go get ‘em, tiger.

rock your performance review
rock your performance review