Motivated2Move - Motivating Women Who've Tried It All!
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Motivation Series - Do This, Not That!
Motivation Series - Baby Steps!
Delicious Diary Entry - My Book Club Chat!
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Kathleen's Blog

August 2015

Motivation Series - Monthly Review!



                                                           Motivation Series
                                    "A healthy dose of motivation with a twist"



1. Changing your cues could change your health.

2. Train yourself to eat better. Grab a piece of fruit instead of a cookie.

3. Give yourself time to think before you eat. Pause, count to ten or distract yourself.

4. Be a big girl and show your cues who is boss. Don't let them tell you what to eat.

5. Using food for comfort can make you uncomfortable in your own skin.

Motivating Tip
Be a big girl and train yourself to eat better. Start by thinking before you eat, and don't eat for comfort. Change your eating by changing your cues, instead of eating a cookie, pause then grab a piece of fruit, It's just as sweet. This may be uncomfortable for you but it could change your health.

Motivating Quote
"Follow my cues for good health."
M2M










Delicious Diary Entry - My Diary Review!


                            
                                                      

                                                        Delicious Diary Entry
                                   "A healthy dose of motivation with a twist"


1. Crockpot cooking beats fast-food hands down. Choose slowed cooked over food cooked fast.

2. The first step in weight loss is changing your mind-set. After you change your mind the rest is easy.

3. Lifestyle changes will change your life and weight. Change what you do to get results.

4. Why cook when you don't have to, let your Crockpot do the work for you.

5. It's good to look in a mirror and see if you recognize the girl looking back at you.

Lifestyle change of the week!
If you love delicious food skip fast-food and slow cook your food in a Crockpot. The Crockpot does all the work for you so you don't have to. This is the first step to a healthy lifestyle change that will change your weight. Then when you look in the mirror you will be happy at the girl looking back at you. It's a fast way to get results!

Motivating Quote
"When your Crockpot is on the weight comes off."
M2M








Motivation Series - Exercise Cue!



                                                            Motivation Series
                                     "A healthy dose of motivation with a twist"



So, you hate exercise! Even the very name makes you run in the other direction and not for the exercise. How can you change that? Try this, make a playlist of your favorite songs that make you want to move and dance. Then only play that list when it's time to dance. Then every time you hear it, it will be your new cue to dance, not exercise. Dance until the playlist is finished, don't stop moving until the music stops playing!

Motivating Tip
Starting new healthy cues is easier than you think. All you have to do is pick something you want to associate with an activity. It's another form of word association or cue association. When you hear or see the cue you will know what time it is.

Motivating Quote
"Cue your way to good health."
M2M




Delicious Diary Entry - My Coaching Session!


                                                       

                                                         Delicious Diary Entry
                                    "A healthy dose of motivation with a twist"



             
My name is Ms.Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: My Coaching Session!


Super-Size It Sally:

Crock- Pot Kate ran in our coaching session with samples of her latest creation. She is always cooking something in that Crockpot of hers. It is the best food you will ever eat, it literally melts in your mouth. It taste like gourmet, but she says all she does is put everything in the Crockpot then leaves to go to work, when she comes back it's done and delicious! How is that possible? It can't be that easy or everybody would do it, right? Wrong, the Crockpot is the most under used pot in the kitchen, and it's the only pot in the kitchen that does all the work for you, go figure!

Low-Calorie Lucy:

I started using the Crockpot years ago and that's when I started losing all the weight. I stopped eating so much fast food and started eating delicious food when I got home from work everyday.So I didn't need or want to stop and get fast food, saving myself thousands of calories a week. I knew I had a delicious meal hot and ready for me to eat, it was like fast food but healthy and that made all the difference for my waistline!

Lifestyle change of the week!
Fast food can't beat what you can cook in a Crockpot, it doesn't even come close. The Crockpot slow cooks your meal, making it especially delicious. You can't beat the flavor or the calories. It's easy fast food without the calories, fat and sodium you get when you pick up fast food at the drive-thru.

Motivating Quote
"The best fast food is slow cooked."
M2M










Motivation Series - Do This, Not That!



                                                        Motivation Series
                                    "A healthy dose of motivation with a twist"


Do This:

1.The next time you get a cue to eat when you are not hungry - pause, count to ten, then make a phone call to distract yourself. Give your cues time to pass.

2. Give yourself a chance to eat better by making your first choice healthy, then if all else fails go ahead and eat the cupcake.

3. The best way to burn off a bad food choice is to exercise before you even eat it. It will taste even better.

4. One way to avoid an unhealthy cue is to google the food you want to eat to see what it is really made of. Then google how long it takes to work it off. That will either stop you dead in your tracks or get you running for your life - literally!

5. Food produced in a plant can never taste as good as food grown from a plant. You just can't beat nature at it's own game.

Not That:

1. Don't answer a cue on the first ring. Get busy instead and let it go to voicemail.

2. Don't grab the cupcake until you try a piece of fruit first. It might be better than the cupcake in more ways than one.

3. Don't eat it unless you delete it. Whatever you eat needs to be used for energy so don't eat more than you are willing to use.

4. Don't buy into the cheap junk food for sale. It's cheap for a reason and the reason isn't worth your time or your tummy.

5. Don't eat a diet of processed foods, eat more plant based foods to lose weight and get healthy.

Motivating Tip
One of the best ways to avoid unhealthy cues is to have other ways to comfort yourself besides food that doesn't add calories. You can use music, spa baths, candles, nature walk, hobbies, reading for inspiration, helping someone and giving back to your community. All these things take your mind off food and on to other satisfying ways to deal with unhealthy cues. Whatever brings you comfort, do more of that!

Motivating Quote
"Calling all cues, we have the answers."
M2M
















Delicious Diary Entry - My Book Club Chat!

                 

                                                            Delicious Diary Entry
                                      "A healthy dose of motivation with a twist"




My name is Ms. Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain and check their delicious food entries.
                                         

Dear Diary:  My Book Club Chat!

Super Size-It Sally:

Page 39 reads: It was almost midnight and Sue was still trying to figure out just what was happening to her that was tipping the scale. She couldn't figure out why she was gaining weight and why she couldn't wear any of her clothes. Did the cleaners shrink them all at the same time. Is the scale broke, or am I really gaining weight? I just don't understand what is happening. She caught sight of herself as she passed a store window yesterday that changed everything, who is that she muttered under her breath? Then, as she peered in closer she realized it was her. I don't know that lady anymore, then she just walked off into the crowd and disappeared...

Low-Calorie Lucy:

Page 40 reads: Losing weight is hard work, it's not for the faint of heart. You really have to change your lifestyle for it to work long term. Mary is a walking talking billboard for weight loss because she has lost 45 pounds and counting. She tried every kind a diet there is and even some she made up on a whim. She will be the first to tell you that lifestyle change is what works without fail....

Lifestyle change of the week!
A lifestyle change is nothing more than changing what you do to get the results you want. But you have to want it bad enough to want to make the change!

Motivating Quote
"Miss a meal if you have to but don't miss a book."











Motivation Series - When Your Cues Call!



                                                          Motivation Series
                                    "A healthy dose of motivation with a twist"



When your cues call be a big girl and don't answer. That's right, just ignore them and show them who is boss. They don't rule you and tell you what to do, you are in charge.
Just because you get a cue to eat donuts, you don't have to answer it. You can always choose to eat something healthy instead. Why not have a piece of sweet fruit to satisfy that sweet tooth. Or have a protein bar that has a little sweetness but lots of protein too, that will help to keep you satisfied longer. The trick is not to answer your cues with the first thing that comes to mind, but take a moment then take a breath and step away from the donuts!

Motivating Tip
When your cues call count to ten then proceed with caution. Give yourself time to think about it and ask yourself a few innocent probing questions like - what triggered this cue to eat? Am I hungry or is it something else I really need? What could I do to distract myself and just let the cue pass? After you have searched high and low for the answers but still come up empty handed, or find yourself with a donut in your hand, well at least you tried!

Motivating Quote
"Cues stop calling if you stop answering."
M2M



Delicious Diary Entry - My Coaching Session!

                         

                                                        Delicious Diary Entry
                                    "A healthy dose of motivation with a twist"



             
My name is Ms.Delicious Diary and my job is to see how my clients are really doing when it comes to their weight loss journey. My favorite clients are Super Size-It Sally and Low-Calorie Lucy, along with their close knit group of friends. They all have their own way of dealing with their issues, and the funniest nicknames to prove it as you will see as you read their diary entries each week. I hold the key to the diary in this special little green bag. My fingers are itching to unlock the diary and see their weight loss or gain, and check their delicious food entries.
                                         

Dear Diary: My Coaching Session!

Super Size-It Sally:

Our coaching session was very informative today and I will be the first to say that is not always the case, sometimes they can be boring. But not today, the information was very helpful and new to me. It was all about why we do the things we do. I often wonder why am I eating when I'm not really hungry? And why do some people think eating healthy is easy and I think it's hard. Why don't I want to eat a apple but prefer an apple pie instead? Why, why, why, the answer is it turns out starts with the way we think. So if we want to change what we do, we have to start by changing our mind.

Low-Calorie Lucy:

Changing your mind is hard when you have been doing things the same way all our life. Where do you start? What I did to get started was change what I was feeding my mind. I started reading motivating, informative and helpful tips on all the benefits of eating healthy versus eating junk. I started reading all about the rewards and affects of exercise on my body, and that information over time changed the way I thought about my health and that lead to a change in habits which lead to a change in lifestyle and in turn changed my weight from obese to healthy. That's how I changed my mind and my health!

Lifestyle change of the week!
To change your mind change what you feed it. Your body is a product of what you feed it and so is your mind. If you feed on a diet of healthy, positive, motivating and informative material on a regular basis, you will change how you think and that is how you change what you do.

Motivating Quote
"Start with your mind to end weight gain."
M2M