I Messed Up

messed_upI had a great Thanksgiving and hope you did too.

But I messed up. I ate and drank more than I planned to.

Can you relate?

Oh well, we can’t change the past so it’s time to move on.

We can only hope to learn from our experiences and try to do a little better the next time.

This leads me to a topic that I’ve written about before (and will definitely write about again).

Instead of worrying about what “you and I” did, didn’t do or did wrong, there are valuable lessons that I’d prefer to focus on. Things we can learn about ourselves that put us in control for the future.

It’s all about FEEDBACK.

good_and_bad_feedbackWe are all human, which means we make mistakes sometimes. Things don’t always turn out as we expect or plan. But that’s not a bad thing. It can actually be a good thing.

Yes, mistakes are good – as long as we learn from them and don’t make the same ones over and over again. Here are 2 posts on the topic that I highly recommend:

  1. The Value of Feedback.
  2. Why Being Bad Isn’t So Bad.

Let’s look at a few ways we can identify and obtain this valuable feedback.

  1. Observation – be on the lookout for it.
  2. Learn to be “present” in the moment
    • by focusing on what you’re doing, or
    • by observing how others are reacting and responding to what you’ve done or said.
  3. Reflection – look back on what happened at an earlier time or during an important situation.
  4. Learn from others by observing what happened to them and how they reacted.

By the way, all of these sound easy. But they can be a bit challenging as a result of today’s distracted (and connected) world.

So I’m ready to improve, and am looking optimistically at celebrating the Christmas and New Year’s Eve holidays in a month where I can practice better portion control and moderation.

And speaking of next month, December 1st marks 2 years since I started this blog. Thanks for joining me on this journey.

2_years

I am still committed to helping you improve your health & wellness, naturally, with great nutrition and exercise.

I hope you found value in this post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Happy Thanksgiving!

Thanksgiving is my favorite holiday.

turkey

In addition to liking turkey, Thanksgiving means time with family along with great food and wine. Hey, that sounds like most holidays. But unlike others, Thanksgiving has the added benefit of turning into a 4-day extended weekend. And I always look forward to that down-time every year.

Last year I told you to Lose It On Thanksgiving!

This year I’m going to take a slightly different approach. By suggesting a few ways you can enjoy yourself during the holidays, and still keep your health & wellness on track.

There are “little things” that each of us can do to contribute to our healthy habits. Little things that add up to a lot, over time. Isn’t it amazing how the Compound Effect is always at work!

Here’s my list for staying ahead of the curve and beating the battle of the bulge at Thanksgiving:

  1. Complete a workout early in the day. Or at least go for a power walk before the big meal.
  2. Skip the appetizers, or just go for a few healthy ones.
  3. Maintain portion control, throughout the day and for the long weekend. Ahh, just do it from now on.
  4. Take a power nap.
  5. Be thankful for all that you have by expressing gratitude toward everyone and for everything in your life.
  6. Leverage a few of your days off for some intense workouts, more time with family, long walks (steps), and some “me time”.
  7. Practice meditation with some of your “me time”.
  8. Laugh and have fun! Wine is not necessary but it helps.
  9. Think about your goals – evaluate where you stand with this year’s list, and what you plan to accomplish next year.
  10. Check out this article if you’re looking for ways to enjoy Thanksgiving with less calories – “9 Thanksgiving Food Swaps to Save Calories”.

What would you add to this list?

I’ve included a link about the benefits of turkey, along with a resource to help you avoid overeating. It’s called the human hunger scale. You can check it out by clicking here.

Happy_thanksgiving

And finally, I would like to express a heartfelt Happy Thanksgiving to all! Thank you for following me this year. Your support, shares, likes, and comments are greatly appreciated!

I hope you found value in this post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

(Gotta) Take Care of Yourself

‘Cause nobody else will…

Take care

Let’s face it… unless you’re elderly and infirm, disabled, or a young child, you shouldn’t depend on anyone else (including our government) to take care of YOU.

And despite the fact that we need each other to succeed, or that we should unite to help one another, it’s ultimately up to each of us to take 100% responsibility and take care of ourselves.

This year’s presidential election motivated a lot of people to vote, and that’s a good thing. It also brought out some very strong opinions and emotions on each side.

But the election is over. And whether your candidate won or lost, it’s time to move on and get back to taking care of business – the business of YOU.

Why not channel that same enthusiasm and drive that you had in supporting and rooting for your candidate during the election into your own personal development?

Take care

There are 2 valuable lessons we can learn about our personal development from the airline industry.

  1. Put your mask on first.
  2. Full throttle for takeoff.

Let’s take a quick look at each:

Put your mask on first:

The airline safety demonstration before takeoff teaches us this one. Although it’s clear in this context, it’s not so obvious as we lead our busy lives.

There are ticking time bombs that are developing as a result of NOT taking care of ourselves first. Preventable conditions that slowly compound over time into diseases like:

  1. Heart disease.
  2. Obesity.
  3. Diabetes.
  4. Stroke.
  5. Cancer.

In addition to the grief and disruption that occurs after losing someone whose life was cut short too early, there’s a staggering financial impact that is costing hundreds of billions annually. Actually trillions when you add it all up.

Check out these 2 articles:

Prevention is key.

And here’s the bottom line… if you don’t take care of yourself, how can you expect to take care of those who depend on you? Like your family and your company.

Take care

Full throttle for takeoff:

I shared this in a post last year. We can relate this philosophy to our exercise intensity. And sticking to our plans when results plateau.

It’s titled “Take Your Health & Wellness To New Heights”. And you can link to it by clicking here.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Your CHOICE Matters!

It would be a huge understatement to say this year’s presidential race was an utter disgrace!

Regardless of who wins, life will actually go on.

life_goes_on

And your choice matters! It’s an honor and a privilege to vote. And important for each of us to exercise that right.

So get out and vote!

However, “individually” we CAN’T control the outcome .

But this blog isn’t about politics. It’s about more important things like your health & wellness, longevity, and personal development.

So let’s move on… to something we CAN control.

Health & wellness is not a new concept. Most people know about the positive impact that eating right, combined with getting regular exercise and adequate sleep will have on their health.

But knowing versus doing something about it can result in two completely different outcomes.

Let’s face it, there’s a vast amount of information available; perhaps too much. The Internet is everywhere. And there are countless professionals eager to help.

Personal Trainer

So why then is such a HUGE percentage of the population overweight and out of shape (pun intended, respectfully)?

With all this information at our fingertips, I have to ask:

  1. Why aren’t more people slimming down and getting healthy?
  2. Why are obesity rates still on the rise?
  3. Shouldn’t heart disease and diabetes statistics be declining?
  4. And how has such a preventable situation become so pandemic?

There are many reasons why we do (or don’t do) things.

Let’s face it, some people are just more motivated, productive, and successful than others.

Yet regardless of whether we’re driven or lazy, we can all agree that we weren’t born with these traits. We learned them. Like habits.

Have you ever said to yourself?

  • “I’m not interested (in eating better)”
  • “I’m too busy (to exercise)”
  • “I’ll start (going to the gym) next month”
  • Or even worse, “Why bother? (I have so much weight to lose)”

So we can create a list of excuses for why we’re not treating our health & wellness more seriously. And many do. Or for not doing what we know we need to do.

But how’s that gonna help?

We are all goal-seeking beings. We strive to make things better for ourselves and others.

But it’s also human nature to take the path of least resistance or easy route sometimes. To ignore what’s necessary for immediate gratification, or efficiency.

I believe there are underlying reasons that are sabotaging and demoralizing our attempts to improve.

I want to uncover YOUR reasons. By helping you identify why you “choose” to not do what you intend to do, planned to do, or committed to do. And maybe even signed up to do.

Hey, we’ve all been there at some point. But if we can understand our unique limiting factor, then we have a chance to help ourselves.

So here’s my theory based on personal experience.

It ALL begins with the choices we make. (Yes, unfortunately we all live under a different set of rules than our political leaders). But I digress…

As a result of these choices, we develop patterns in the form of routines and habits.

And oftentimes our choices and habits can be affected by outside influences. Has “life” or a busy schedule ever gotten in your way?

How about a desire to please, or to not say NO? As in someone else’s agenda. Maybe a client, your boss, spouse, kids, or family & friends…

Any of these “outside influences” can affect our:

  • Attitude
  • Drive
  • Interest
  • Motivation
  • Enthusiasm
  • Confidence
  • Outlook
  • Inner dialog
  • Emotions

There’s a natural flow that works either FOR or AGAINST us. And it can occur consciously or unconsciously.

As time passes, patterns begin to emerge. Which breeds an element of familiarity and consistency?

We can look at it 2 different ways:

  1. As if this was a habit you were consciously trying to develop;

vs.

  1. Something you started doing unconsciously and were therefore unaware of.

The next phase after familiarity and consistency is where momentum begins to build. And momentum can be very powerful.

Momentum is also unbiased. There’s no guarantee that it’s working for or against us.

Have you ever developed a bad habit? I know, me too.

As a way to help you visualize this perspective and make it easy to remember, I’ve created an acronym – CHADD.

It’s time to devote more focus on the present, which will help to get your CHADD’s in sync.

Your what?

Your Choices, Habits, Actions, Decisions & Disciplines.

Choices - Habits - Actions - Decisions - Disciplines GraphicC – Think about it, everything including change begins with a choice. You consciously “choose” to do something, or not do it. Every day we make plenty of choices about what we want to do. Or want to change, improve, and not do (or eliminate).

H – After a while with focus, concentration and determination, our conscious (and unconscious) choices begin to take shape in the form of a habit.

A – And our habits only begin to take root after the repeated actions we take. Action is an integral component in every step of this process.

D – The cumulative net effect of our new habit is the result of all of our decisions to this point, including the choices we’ve made and actions we’ve taken.

D – And finally the finished product becomes our beautiful, new, healthy discipline.

So let’s look at a relevant example.

If you are over-weight and haven’t exercised in a while, you may find it difficult to get started. That’s understandable. My objective is to help you start exercising. And once you do, keep you accountable so you find a way to keep it going.

Exercise is vital for your health & well-being. One of the worst things you could do would be to get discouraged and continue to do nothing. As in remaining sedentary and not exercising.

Exercise Motivation - What Fits Your Busy Schedule Better

If that’s how you’re thinking, your primary goal should be to find a way to get moving.

It’s NEVER too late to start. But before you do, make sure to get your doctor’s approval. Then set a very attainable goal that you can easily achieve and feel great about doing.

Accomplish it, then do it again the next day; accomplish it, then do it again… and eventually over time, momentum will come to your aid. Then you can make your goal a bit more challenging.

10,000 steps a day may be too unthinkable right now. So set a goal to go on a 2,000-step walk, 3 times this week (or whatever you can do at this point based on your fitness level). Do that for a few weeks and then start increasing your step count gradually.

Not sure how to track your steps? There’s an app for that.

Then once you’ve developed the walking habit, you can graduate to other exercise, like strength training and other forms of cardio.

If you can afford it, you would benefit greatly by hiring a personal fitness trainer. They can help you get results by recommending specific exercises based on your fitness level and goals.

And they’ll keep you accountable.

Hanging Chad Florida Recount

But don’t worry – I won’t leave you hanging.

In the future, I’ll punch through and go deeper into each component of the CHADD philosophy. And unpack examples to give you greater insight to make better CHOICES.

For now I’d suggest taking an inventory of your thoughts, along with some of the choices you’ve made over the past few days. You can also practice being more present and aware of the choices you’re about to make. And perhaps even plan a healthy choice or two into your day. Like an apple, water instead of soda, or more steps.

I’ll leave you with another perspective about choices. It’s a classic Compound Effect example from the author himself. So follow Darren’s advice and don’t be a loser.

I hope you found value in this week’s post.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts? I welcome your feedback.

What’s your Win to be Thin?

If you know someone that can benefit from this content, please share it with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.