you know you should, but you don’t

Are you struggling to do something about your weight or your health you know you should, But you just can’t seem to stick to it longer than the one day?  You’re not alone.  Here are some things you can do:

Turn the should into want toChange the words you use.  It can make a difference in your willingness to take the action.  Instead of sayingI should go for a long walk every day,” say “I want to go for a long walk every day.”

Prevent all-or-nothing thinking –
Add flexibility to your goal.  In addition to “I want to go for a long walk every day” tack on “or as often and for as long as I can.”

Get specific – Include the where, when and who.  “I want to go for a three-mile walk every morning before 8” or “I will walk at 4:30 pm on Tuesdays with Janet and we’ll meet at the park.”

two women walking


What will you change or add this week?


Stop living life for what’s around the corner & start enjoying the walk down the street. 

Grant L. Miller

wake up with purpose

purpose  — the next Power 9®

Blue Zone Project Power 9 Infographic.jpgWaking up with purpose isn’t about filling out your to-do list the night before.  Waking up with purpose is the reason behind the choices you make, or at least, it’s behind the choices I make.

When I’m afraid to step fully into my purpose — I eat.  When I’m scared to stand squarely facing the world and say ‘here I am’ — I eat.

I eat to keep the fears quiet. I eat to keep the uncertainties subdued.  I eat to keep the doubts at bay.

I would love to say ‘NO MORE!’  Today, I live on purpose and I no longer make poor choices.  But it’s not as easy as that.  It’s a journey.  It’s a journey to build the courage.  It’s a journey to create the life that supports the better choices.

My purpose has always been to encourage and support turning dreams and desires into reality.  I haven’t always been comfortable in telling the world though. Today, I’m taking a small step:bigstock-Believe-24514889

  • If you want to build your courage to create your life on purpose;
  • If you desire support and encouragement while doing it, then…

Email me to see if personal coaching is right for you.

What step will you take this week to live your life ‘on purpose’?

Check It Out

How to Live With Purpose, Identify Your Values and Improve Your Leadership by Anne Loehr (Huffington Post)


Leave a comment and share the steps you want take ‘on purpose’. 

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play more

Play more.  Laugh more.  Think fun!

Watch a funny movie.  Read your favorite cartoons (lot’s of them).  sunflowerSkip. Dance to your favorite song.  Play a game of jacks.  Blow bubbles.  Plant sunflowers.  Add more fun to your week because laughter burns calories.

In a previous post, add some fun and laughter, I suggested that you:

  • Choose your playground and play.bigstock-Little-boy-spending-happy-time-43429318
  • Share playtime with a friend.
  • Find something that makes you smile

Here’s what makes me smile:

  • filling my office with balloons; balloons
  • buying a coloring book and crayons – just did it;
  • posting pictures of what makes me smile to Facebook


How will you play more this week?

Check It Out

The Stress Management and Health Benefits of Laughter by Elizabeth Scott, M.S.,

Looney Tunes of Wiley E. Coyote – Roadrunner cartoon made with today’s technology at

Drug take back 2014If you have expired prescription medication to toss, save the date – April 26.  It’s National Prescription Drug Take-Back Day and there’s probably a drop off location in your area.  I know there’s one in Hilo, so check here for a location near you.


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oops, I forgot to plan my vacation

Wow!  I really exceeded my caloric needs bigstock-Couple-In-Beach-Chairs-2218885this last week.  My husband and I went on a mini vacation (rather, a stay-cation at a local resort), and since I hadn’t planned what I was going to say yes to and what I was going to pass on, I said “yes, I’ll take one of those” every time.  No regrets and no guilt, but I also set my intention of getting back to reasonable portion sizes and healthier choices immediately on my return.  No waiting until next week.

Throughout the vacation I was able to maintain my goal of having a fruit or vegetable with every meal and snack.  Sometimes I stretched it (eating the pineapple slices from my husband’s Mai Tai still counts,doesn’t it?). At least I was actively searching for these options.

Speaking of active.  We kept our step count high by taking the long way to breakfast, walking everywhere and enjoying a stroll after dinner.

There is one thing that I would have done differently the next time.  I wouldn’t wait so long to have a vacation.  My husband and I are planning to have smaller vacations more often so that eating out in new places is more a business as usual thing rather than an excuse to go wild.

When is your next vacation or week-end get-a-way?  What’s your plan for eating and staying active?  Remember to take some time when you come back to evaluate what worked, what didn’t and what you would change the next time.  It’s not about guilt, it’s about doing something different so you get different results.  Results that are in line with your priorities.

Do you have a plan this week?
What didn’t work last week?

Check It Out

One way to count your steps — I haven’t tried this but I keep thinking about it, even though I really like my fitbit.

Wondering how long the walk around the block is?
Check out  You can measure your walking route and check out other possible routes that others have shared.  The route I take on my breaks is 0.65 miles.

I highly recommend the book, Small Move, Big Change.  It’s all about small steps (or rather micro-resolutions).  Whether it’s weight loss or de-cluttering this is a great book.



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daily delicious

The other day I opened my daily challenge from Daily Challenge and was directed to find some fun at the cash register.  No candy or snacks, of course, and it wasn’t about buying stuff in order to feel better.  It was about treating yourself to some fun and the idea was perfect.

I decided that the next time I was shopping, I would buy something small (and inexpensive) that would make me grin.  I looked at toys, stuffed animals and then turned to the card section.  I was looking for something that would make me smile and be a dose of inspiration for me.  I found the perfect card. A little gift tag that had a picture of a cupcake and candle on an orange background with the words…

life is delicious

“Life is delicious” reminded me of my Life Coach, Carole Billingham, and her 10 daily delicious habits.  A list of things that are mentally and emotionally delicious, that make you smile, make you want to sing and dance with joy.

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.   World Health Organization (WHO)My intention this week is to find, wear, make, buy or experience at least one thing each day that makes me want to reach out and hug the day.

What does that have to do with losing weight?  Everything.  The more joy you find in your day, the more likely it is that you will be able to make those better choices and less likely that you’ll eat out of stress or unhappiness.

What daily delicious things are on your list this week?

Check It Out

Another fun opportunity to get your steps in — walkadoo from MeYou Health– a daily step challenge.

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january teleclass with amy org for weight loss 2014

Do you juggle? 

Juggling your responsibilities can be overwhelmingI bet you do.  In fact, you’re probably juggling right now.  You’re juggling your weight journey (meal planning; shopping; cooking; and exercising), organizing or maintaining your home, taking care of yourself and your family, and you’re working (paid or volunteer, you’re still putting in the hours).  Then life throws one more ball for you to catch.  Is it the holidays, illness, new job, moving, or a loss?  Do you add it to the mix or do you drop something else?  Sometimes you may even drop them all.

That’s what it feels like for me this week.  I feel like I’m just waiting for the next ball to drop.  So what do I do?  What can you do to keep your most important balls in the air?

First – repeat to yourself the quote from my post, just for today — “I’m doing the best that I can.”  Repeat it again (and again) throughout your day.

Second – keep the balls that will help you continue to juggle – exercise and eating healthier.  I know they are usually the first to go, but don’t let them completely drop.  They will help you weather the rest.pessimist challenge opportunity optimist _ winston churchill

  • Go for that walk.  Get to that yoga class.  Or just set a reminder for short stretch periods throughout the day.
  • Eat more fruits, veggies and protein and less sugar and processed foods.  I didn’t say you had to pick up your tracking ball or even your portion control ball.  Just eat different foods than you normally do under stress.

Third – figure out which balls are key TODAY.  Then dhuck your responsibilities:

  • hand off the balls that someone else can do. Ask for help and delegate.
  • temporarily set aside the other balls that can wait – defer.  It’s not procrastination, it’s making a realistic decision.
  • identify what’s good enough for each ball.  Your normal walk is an hour or more, but today, 15 minutes is good enough.  15 minutes of walking is better than no walking at all.  Diminish.

Fourth – focus on ONE at a time.  One ball, one choice, one habit, or one small step.  Don’t try to do it all now.  Don’t multitask. Don’t think about the next task or activity.  Focus on the one action you can take now.

What will help you juggle this week?

Check It Out 

For more on dhucking your responsibilities –

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just for today

I’m keeping it simple this week.Im doing the best i can_linda giles

List 3 reasons you want to lose/maintain weight:

  • _______________________
  • _______________________
  • _______________________

List 3 reasons you don’t want to do those things that are necessary to lose/maintain weight (i.e. tracking, exercising, limiting portion sizes, choosing different foods, etc):

  • _______________________
  • _______________________
  • _______________________

Now which is more important to you today?

I’m not asking you to choose which is more important for the whole week.  I’m asking you to make a choice that affects the next 5 minutes, hour or maybe the next 10 hours.  That’s all.

I’m focusing on today. I’m asking myself these same questions. Which is why, I’m once again putting my computer down and going for a walk.  When you’re done here, I encourage you to do the same.

What are your reasons today?

Other Links to Check It Out 

Whether your goal is to write, lose weight, exercise or anything else, Hugh Howey has it right – assume the position.

You’ll probably be getting gifts from friends, neighbors, and clients, many of which will be candies, cookies and other goodies.  Check out my listing for the Weight Watchers PointsPlus Values for some of them.  Let me know of any others you want added to the list.

My video – One More Small Step that Can Make a 23 Pound Difference

gain, maintain, or lose? what’s your plan?

My NEW book to help you take small steps to support your weight loss.  Also available in Kindle version and if you buy the paperback you can download the Kindle version for free with the Amazon kindle matchbook program.

Gain?  Maintain?  Or Lose?

WHAT’S YOUR PLAN?  The holiday season is beginning.  It’s potentially a time of too much food, too much spending, too little time for self care, and too many things to do.  What’s your plan for enjoying the season?

Do you want to gain weight, maintain your weight, or lose weight? What do you want to see on the scale on January 2?

Whether you said you wanted to lose, gain or maintain, do you have a plan?  Do you know what steps you need to take to achieve it?  Do you know what your challenges might be?

By the way, I do see gaining as a win sometimes.  If you decide that, this year, instead of throwing up your hands and giving up all together, you will indulge in some of your favorite holiday goodies in moderation; or you’ll make time for parties and events by cutting back on your exercise time but still get some activity, then yes, gaining is winning.  Instead of 8 pounds gained you decide you’ll only gain 3 and you put your plan into action to achieve it — that is success!

If your plan is to lose, will you add some special treats in so that you don’t feel deprived?  What’s your holiday weight loss plan?  Or if your plan is to maintain, what activities and choices will that require?  Whether you plan to gain, maintain, or lose, look ahead and begin to identify some detours, road blocks and cliffs you may encounter in the next 6 weeks.  Put them on your schedule, build them into your plan and enjoy the day after as well as the day before.

My wish is to lose, but with family, work and the changes that are going on, maintain is more realistic for me.  So, what does that mean for me?

  • Continue to make my walks a priority.
  • Saying “no” to additional opportunities (aka added responsibilities) until after February.
  • Buying fruits that I can throw in my lunch for snack times.
  • Finishing up this article, putting the computer down and taking the dogs out.
Will you plan to gain, maintain or lose this week?

Check It Out 

My blog on dry beans was re-posted on as Looking for a delicious, fast dinner? Consider the humble bean!! Check it out and take a look around Being808.

Healthy Morning Snacks from The 6 Right Snacks to Eat at 11 a.m. — Almonds  (Thanks Jeanne for sending this)

happiness or misery_attitude not circumstance_martha washington


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go bigger

Here’s some advice you won’t often hear associated with losing weight — order the larger size.

The other day, I was at a local restaurant when I accidentally ordered the grande burrito.  Honestly!  I thought the name grande referred to the number of ingredients they put in it, not to the size.  However, when they brought the plates, mine was HUGE.  Yes the burritos generally are quite large at Lucy’s Taqueria, but mine was enormous.  I was extremely embarrassed but I found that I was satisfied eating a much small portion than I normally would because I knew with complete certainty that I would not be able to eat it all, or even a quarter of it.  I had more than enough to satisfy even my inner 5-year old and was easily able to limit what I ate to a reasonable portion.  I ended up with 4 more lunches and then had to toss the last bit.

I’m not saying you should super size your meals or buy in bulk, especially foods you have a hard time saying ‘no’ to (like sweets or chips).  But I am suggesting that sometimes you might consider how more might help you choose less.

Where might more help you eat less?

Check It Out 

10 Life Lessons You Should Unlearn by Martha Beck

muddle through the middle _ quindlen

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dance whether they’re watching or not


Dance to one song today.Turn on your radio, twirl that iPod dial, or flip to Pandora on the computer and dance. Dance by yourself, groove with a partner, or frolic with your dog.

Celebrate what you want to see more of ~ Thomas Peters

Dance while you’re making dinner.  Dance while you’re brushing your teeth.  Dance because it’s a day that ends in ‘”y”. Dance to one song every day because it’s fun, it’s energizing, and because it feels good!


Will you dance this week?



Check It Out

8 Tips to Feel Better About Yourself by Gretchen Rubin