Are You Making Time for SELF-CARE?

dc8242ce12834a33b16a9fa92d63861fHi ,

If you follow me on Facebook you know I just spent a few days in Miami for a little downtime. I was feeling super-overwhelmed with work and life. I realized that in the last year and a half since my dad got sick and then passed in November I hadn’t taken any time off to just “be”.

So I decided to practice what I preach about Self-Care and take a few days off ( though I did do about 4 hours worth of client calls the Friday I was there) to “re-charge my batteries” by just taking care of me and being on a Lisa schedule. My happy place is on the beach by the ocean. I find it so centering and calming. My dream is to one day have a house or apartment on the water. Upon my return I feel better rested, I’m more productive and even my friends are commenting on how refreshed I look. Of course having a little color in your face never hurts for that refreshed look. 🙂

So why am I sharing this with you?

Because I believe self-care is a necessity. Not just for your mental health but your physical health as well. I often hear from my clients that by the end of the day they have nothing left. They give everything they have to their work, their kids and spouses or both, leaving them tired and exhausted. This leads to the kitchen and night time eating. They eat for relaxation, to de-stress or because of “I deserve” and this is my time. Food is not a reward. Especially when it makes you feel bad longer than it makes you feel good.

I coach my clients on how to add the ME time to their day. Whether it’s at the beginning of the day or at the end of the day. As a nutritionist and coach, if I just addressed the food aspect, I would be missing a big chunk of my client’s life that needs addressing to lose weight and keep it off for good.

I have been reading The Perfect Day Formula by Craig Ballantyne. He suggests waking up 15 minutes earlier in the day to do what’s most important to you before the day gets started. You can also take this time at the end of your day to do what’s most important to you to take your ME time. For me, I have committed to establish the habit of getting out to the park 3 mornings a week to get some outdoor exercise. No excuses. The work will be there when I get back.

What is it that YOU need to add to get your ME time that doesn’t include food.?

Send me an email or share on my private Facebook page with the group. There is power in community. If you are not a part of the group, request to join.
Here is a list of self-care tips you can incorporate into your day.

  • b8f2f6efc3f049a490d5c79e01d8c695Get enough sleep
  • Take the time to prioritize your day each morning (what are the top 2 -3 things you want to get done today?).
  • Remember to schedule tasks/appointments, events as evenly as possible throughout the week.
  • Reduce time on the computer and TV
  • Take deep breaths during the day
  • Eat slower
  • Connect with family and friends
  • Take a vacations (or ‘staycation’)
  • Don’t be afraid to ask for help
  • Make time for yourself – enjoy a hobby or activity
  • Read a book or watch a movie
  • Exercise
  • Speak to yourself more kindly
  • Listen to music
  • Open your windows and blinds during the day
  • Focus on your goals
  • Enjoy a hot bath
  • Meditate, pray and/or do yoga
  • Get a massage or facial
  • Go on a walk
  • Focus on the positive
  • Keep a gratitude journal

How to Stay Consistent to Create Habit Change

370e7c5d3be74761af5dad4e6acaef40Hi ,

It seems this last week I have been having many conversations in regard to staying consistent. Consistency is key to accomplishing any new habit or behavioral change and in reaching any desired goal.

Like with anything in life, it is hard to create change or get better at something without being consistent. The hardest thing about being consistent is staying in daily practice. If you wanted to learn or get better at playing the piano, you have to practice. If you want to learn and excel at a sport you have to practice. If you want to change your habits and behaviors around food and eating you have to practice.

And with consistent practice you begin to get better and excel because what you are trying to accomplish gets easier with practice and consistency.

Here are 5 tips on staying consistency written by a psychologist.

#1 Make a conscious decision to remain consistent

Say it out loud to yourself “I am committed to remaining consistent each day in my goal. I am doing this!” Notice the statement is in the present tense.
This technique commands your subconscious mind to act now not later. Consistent actions consistently thinking specifically consistent thoughts that you were and will remain consistent.

#2 Revise your concept of time

The only time you have is RIGHT NOW. Later on, next week, next month or next year is only a concept or thoughts in your mind. Tomorrow is not here, next week, month or next year is not here. Right now is here. The point of power is always in the present moment and all of the anxieties and worries about later are not happening now. So let’s go of the thinking, “I have to be disciplined and consistent all day, week month or year” and change it to “I am disciplined in this moment. Right now is the only moment I need to pay attention to. I am only required to be consistent and disciplined in this moment.” Be in the NOW!

Tip #3 Have a plan. Know Your Objective

The definition of a plan is a scheme, program or method worked out before hand for the accomplishment of an objective. A plan is in place so that you don’t have to do the thinking before hand or in the moment. Preparation is consistency’s wonderful cousin.

You must have a plan to be successful, even if it’s a daily plan. For example, the night before you can pack your bag for the gym. Know what your workout will be when you get there. You could also plan your meals for the next day and pack what you need so you can stick with your plan. It is imperative that you have a plan to let you know where to direct your actions, thoughts, effort, and time. It must be a plan that you want. It must be in line with your values and your hearts desire. The more emotionally invested you are in your plan, the more you will remain committed, the higher chances are for success.

Tip #4 Remember the feelings and thoughts are temporary and subjective

Any negative feelings or thoughts that can intrude on your being consistent are temporary. It is an illusion. It is an untruth that you tell yourself. In the moment it feels very powerful, but in an hour, 10 minutes or tomorrow you can feel very different. Don’t let temporary illusions of stress, anxiety, worry, or insecurity derail you from your plan. In moments like these it’s critical that you push through this discomfort and Just Do It!

#5 Do one thing at a time. Be in the present moment

This is being fully and 100% present in your moment. Allow your mind and body to be present and engaged. When you find yourself distracted or your mind wandering you bring it back to full attention of your moment. You are fully and acutely tuned in to that and only that aspect, nothing more and nothing less. This concept is why mantras and self-talk are powerful. They bring your attention back to the constructive action at hand and in the moment.

When all else fails and the above tips do not work, use this foolproof guide below to help you stay consistent.

If you are not “feeling like it”… Do it anyway

If you are sad… Do it anyway

If you are busy… Do it anyway

If you are tired… Do it anyway

If you’re feeling good… Do it anyway

If you are feeling too stressed… Do it anyway

If you are feeling unmotivated… Do it anyway

If you are on vacation… Do it anyway

If you are unsure… Do it anyway

If you find yourself making excuses… Do it anyway

No matter what, trust that you can and will stay consistent. Be patient one moment at a time. You’re an amazing person with valuable gifts to offer the world, but first master the gift of giving the best to yourself to be consistent with your hearts desire. Once you stay consistent with yourself, everything else falls into place.