Why I LOVE health coaching

Why I LOVE health coaching

My experience with coaching

I love coaching!  Although I am a coach, I am not talking about coaching others; I am talking about being coached myself.

During my time in coaching, I have reached so many goals and worked through so many obstacles that I simple would not have been able to do on my own. Together my coach and I have worked on diet, sleep, exercise, stress and so much more. She has worked with me through situations that seemed overwhelming and discouraging, and I was able to come out the other side with a changed mindset, positive outlook and landing in a healthy place, especially at times where I felt like I had too much to do and not enough time.

I have always had a love for learning, especially anything health and wellness related.  With all the awesome new (and old) things I have discovered, I have so many ideas and thoughts that I I would be excited about want to implement. 

On my own I think about these thoughts and ideas, and tell myself what I am going to start doing. These conversations with myself usually occur while I am running errands or multitasking in some manner. Then one week passes, and then another, and I have barely accomplished any of the things I had said I would, again! Over the last few years this has been a reoccurring theme for me. I just didn’t have the time!

Making time for myself

With my coach, things are genuinely different. I have time set aside just for ME.  I will admit that this is a different experience for me since I easily do this for others but do not take a lot of time for myself- I know I’m not the only one!

What really makes the difference is that she is there simply to help facilitate my change and growth.  She listens and really hears what I say. She doesn’t just agree with me or argue with me she makes me think deeply.

Because of the trust we have built, I can be open and honest about my struggles.  She asks questions that increase my self-awareness and move me to a deeper level of commitment, helping me realize that I do have the power and ability to make positive changes.

She has me looking at things from a completely different perspective, which can sometimes make all the difference in the world. My coach takes the time to help me really process what is going on in my head, what goals I want to work on, and what challenges I want to take on for myself.

We talk about why.  This is especially helpful because when I really focus on my why I am truly motivated. There is something extremely powerful about speaking the words out loud someone showing an unconditional positive regard towards my hopes and dreams.

Co-creating a plan

In coaching, we make a specific plan that I know will work for me even with my busy schedule. I am confident the plan we create together will work because it was created just for me.

In coaching, there is no one size fits all approach- everything we do is tailored to me and my unique set of strengths and challenges. This custom model of planning is what makes coaching so successful, and why when I set a goal with my coach I know I will reach it.

Accountability

Another important and effective aspect of coaching is accountability. Before I hang up the phone with my coach, we have discussed how I will be held accountable for accomplishing the goals I have created for myself.

When I set a goal, I know my coach will be there every step of the way, to check in with me during the week as needed and to follow up with me at our next appointment, celebrating my wins and trouble shooting my challenges together. This gives me the confidence I need to go about my week as my strongest self, accomplishing all of the things I have set out to do for the week, knowing I have that additional support available when I need it.

When we talk the next week and I have been successful, we celebrate, and it becomes easier to add more to work one and build on what I have already accomplished. Not every week goes as planned, and so If I don’t accomplish my goals for the week, we simply look at why and what I want to do different.

We acknowledge that true, lasting change does not happen overnight- and we embrace the slow, steady, life altering change process.

Coaching helped me get through some of the most challenging times in my life. With this process I have so much more positivity, and I leave our sessions feeling more hopeful and empowered. The experience has truly been life changing.

Some of the things I have learned through my coaching experience:

Stop saying I don’t have enough time, instead I can find them time if it is that important to me.

I can do much more than I thought I could.

Think about what I can do rather than what I can’t do!

I can fall (many times) and I can and will get back up and be better and grow stronger

Think about my dreams and start making steps towards it.

Small changes will eventually turn into big changes!

Sometimes you just need to step off the ledge and jump in, take a chance and try something new!

For all these reasons, I LOVE to be Coached!

Episode 13- Yoga Nidra With Su

Episode 13- Yoga Nidra With Su

In this episode I talk to the woman who introduced me to yoga and meditation, my good friend Su McFadzean.  Su teaches us about the benefits of yoga nidra, plus how and why we should be engaging in this practice for our overall health and wellbeing.

read more
Episode 13- Yoga Nidra With Su

Episode 12- Intuitive Eating With Emily

In this episode I sit down with Emily Kennedy to discuss intuitive eating- what it is, what it isn't and our own personal struggles navigating diet culture.https://directory.libsyn.com/episode/index/id/19680383

read more
Episode 13- Yoga Nidra With Su

Episode 11- Five Pounds Stronger Challenge

In this episode I talk about a challenge I'm doing inside my life coaching group called five pounds stronger in 90 days.  I talk about what it is and how you can join me!https://theliveyourwellnesspodcast.libsyn.com/five-pounds-stronger-challenge

read more

Let's Connect...

Tips for getting motivated: Eating Better

Tips for getting motivated: Eating Better

One of the biggest challenges people face when trying to make positive changes in life is experiencing a lack of motivation.  So many people want to make healthy choices and get their life on track, but get discouraged by past failures and make poor decisions.  We’ve all experienced a lack of motivation at some point in life, and although there is no way to 100% eliminate this problem, there are some things that can be extremely helpful when apathetic, self-sabotaging thoughts begin to set in.

Set yourself up for success

If you are serious about eating better, then commit to a pantry clean out that eliminates all processed food and sugary beverages. Surround yourself with the types of food you want to be eating, and eliminate the foods you want to stay away from.  If you are surrounded by foods that tempt you, you are already setting yourself up for failure. On the other hand, if you surround yourself with healthful foods that you know you want to be eating, the chances are much better that you will make a good choice

Connect to your why

Motivation often comes from being in touch with why this is important.  What are the biggest motivating factors driving you to want to lose weight or eat better? How important is this to you?  People have all sorts of good reasons for wanting to eat well and lose weight- from health, to athletic performance, setting a good example for loved ones or simply wanting to look and feel better.  Take some time to reflect on what is important and why.

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Be accountable

Find a method of accountability that works best for you.  Is there someone in your life that can cheer you on and remind you of your goals? Knowing you are not going at this alone can be the factor that gets the ball rolling in regards to changing your mindset.  Telling other people about your intentions to lose weight, eat better etc has been shown to boost success because now there is some accountability.

Adjust your expectations

Would you rather climb a mountain or a molehill? Don’t put the bar so high that you are defeated before you even begin.  Make a goal for yourself that is realistic and relative for where you are right now. This means making an honest assessment of current dieting patterns and pinpointing some small changes that can be implemented right away.  If you are eating junk food and drinking sugary beverages most days of the week, consider making a small change such as cutting out soda. Small changes are crucial for motivation because it provides a taste of success.

Implementing these changes can help to change the apathetic mind and rewire it for motivation and success!

Leave a comment below to let us know how it goes, and what works for you when you experience a lack of motivation.

 

Episode 13- Yoga Nidra With Su

Episode 13- Yoga Nidra With Su

In this episode I talk to the woman who introduced me to yoga and meditation, my good friend Su McFadzean.  Su teaches us about the benefits of yoga nidra, plus how and why we should be engaging in this practice for our overall health and wellbeing.

read more
Episode 13- Yoga Nidra With Su

Episode 12- Intuitive Eating With Emily

In this episode I sit down with Emily Kennedy to discuss intuitive eating- what it is, what it isn't and our own personal struggles navigating diet culture.https://directory.libsyn.com/episode/index/id/19680383

read more
Episode 13- Yoga Nidra With Su

Episode 11- Five Pounds Stronger Challenge

In this episode I talk about a challenge I'm doing inside my life coaching group called five pounds stronger in 90 days.  I talk about what it is and how you can join me!https://theliveyourwellnesspodcast.libsyn.com/five-pounds-stronger-challenge

read more

Let's Connect...

Lose Weight With Mindfulness

Lose Weight With Mindfulness

Mindfulness is simply the practice of being more aware, and staying present as you go about your day.  Mindfulness can be particularly helpful when it comes to our modern day struggle with food. Unlike our ancestors, our struggle with food has nothing to do with finding food, or food scarcity.  In fact the modern struggle with food is the exact opposite- every day we are bombarded with advertisements and easy access to calorie rich, nutrient poor foods. If you’re feeling hungry, you don’t even have to get out of the car to get a heavy dose of sugary drinks and processed “food.”  Eating this way is cheap, convenient, and admittedly it tastes pretty good too. So much of the way we eat is driven by habit, and that is precisely where mindfulness comes into play. Most people have a pretty unhealthy relationship with food. They may go through intense periods of restrictive eating, followed by periods of gorging out and maintaining an apathetic mindset about food.  Intuitively we know, there has to be a better way to interact with food. In this article I will outline six ways to infuse mindful practices into our relationship with what we eat.

Start a food journal.

An easy way to automatically become more mindful around eating is to start a food journal.  Logging our food serves a few purposes. First, it allows us to take an honest look at what we are putting into our body.  Sometimes we convince ourselves that we are eating better than we actually are, and the food journal sheds some light on that.  Another benefit is that we can share our food journal with a wellness professional such as a nutritionist, health coach or a doctor to gain insight and advice on where to go next.  Last, logging our food cultivates mindfulness throughout the day as we become more aware that at the end of the day, we will be logging this into our food journal. Simply knowing that a quick trip to McDonald’s, or eating that extra cupcake in the break room will be revisited later can be a powerful tool in making healthier decisions around food.

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Notice how different foods make you feel

Once again, mindfulness is simply about awareness.  Sometimes, it just comes down to paying attention to what is happening around you, or in this case, inside of you.  Begin to pay attention to how different foods make you feel. Notice the difference in your body after you eat a salad, as opposed to how you feel after eating fast food.  Try to pinpoint exactly what the difference is, and where in your body you feel the different sensations. For example, you may feel the effects of a fast food meal in your stomach.  Or, you may notice that you have more energy when you eat well. How do you feel after you eat sugar vs. a nutritious meal? Most people are so busy they never take a moment to pause and check in with their body.  Simply checking in with yourself and getting to know your own body better helps eating healthy foods become a seamless and natural part of life.

Chew your food.

Next, I want to advise you to CHEW YOUR FOOD! This goes back to our inherently busy lifestyles, and food is simply another thing that has to get done in our day.  The hungrier we are, the faster we tend to eat. This is probably the easiest thing you can begin to implement right away. Try to chew each bite for a minimum of 20-30 times.  It will take longer to eat, so plan this into your day. While you are at it, you might as well enjoy your food. Take some time to notice the textures, and the various flavors in your meal. When you are used to super salty or sweet processed food, healthier foods may seem to taste bland at first. By taking your time to notice how the food tastes, you will often notice there is more flavor than you realized when your were eating in a hurry.  Take a moment to appreciate and find gratitude for the food you are eating. Chewing your food has many benefits, including improving digestion and allowing your body to absorb more of the nutrients that you put into it.

Eat without distractions.

Another way to be more mindful when eating, is to make eating the only thing that you are doing.  Many people eat in front of the TV, at their desk, or even while driving in the car. By eating while doing other things, it is impossible to be mindful and it becomes very easy to consume excess calories.  Mindless overeating is a sure way to gain weight quickly and steadily. This also goes hand in hand with appreciating your food. It is very difficult to notice your food, how it makes you feel or how it tastes if you are catching up with the latest episode of Game of Thrones.

Slow down.

I discussed before that it is important to slow down and notice how the food makes you feel.  This includes noticing when you feel full. It is first helpful to eat slowly because it takes some time for our bodies to tell us that we are full.  The feeling of satiety is easy to miss if we are not paying attention. Many times people may not notice the sensation of being full until it is waaaay too late, and a large amount of excess calories have already been consumed.  This leads not only to weight gain, but also to a feeling of extreme discomfort that could easily be avoided with a little bit of mindfulness.

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Treat yourself!

Know that it is ok to indulge mindfully! Overly restrictive diets cause people to yo-yo back and forth between healthy eating and unhealthy eating. Treating yourself occasionally makes healthy eating sustainable and enjoyable.  The key to indulgence is to truly take the time to appreciate the food you are eating. Pause before eating something you know is unhealthy. Is this something you really want, or is it something you are consuming out of habit, without paying much attention?  Be mindful of how often you are indulging, and what the potential consequences may be. If you still want that cheesecake, then go for it. Once you make the mindful decision to treat yourself, be sure to slow down and really enjoy it. When we take control of our eating habits, it can alleviate the guilt that often causes us to give up altogether on eating well.

Eating mindfully will change your relationship with food.

By now you’ve gathered that mindful eating is not about following a particular diet, or severely restricting specific foods in the diet.  Mindful eating is about developing a healthy relationship with food by building consciousness and awareness about what we eat, and how it impacts our mind and body.  By slowing down and becoming aware of how food affects us and makes us feel, we become naturally inclined to put food in our body that is nourishing. This practice will help foster a healthier relationship between us and the food we eat, resulting in a more fit and fulfilled life.