THE COOK AND THE COACH
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The Voices in Your Head

11/18/2015

 
I wrote up another blog post not long long ago about the concept of ambivalence. The idea that you can hold contradictory desires in your head at the same time. If you are overweight, I'm guessing this is the conversation in your head. It would be nice to lose some weight and fit into some old clothes but... I just don't have the time or energy to tackle something new right now. My job is busy, the kids are crazy with activities and life, and I just love french fries way too much. Plus I'm not that out shape.

You've maybe tried a diet or exercise program or gym membership but as soon as you start going with that, you look in the rearview mirror and you think how comfortable you were before, and how hard this is now. The change doesn't seem as sexy anymore and you revert back. Then things get bad enough again where changing some things seems like a good idea... and....

Am I close???
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That was my thinking at the time of my before picture. I had those voices inside my head.  I didn't think I was that out of shape, and to be honest, compared to some I wasn't. I thought I was doing a decent job of working out eating. I didn't wake up one morning and all of a sudden I weighed 25 lbs more than I should. NO... those pounds crept on slowly through all of those little decisions I was making or not making. I had already set the cruise control on the way to Diabetesville in the land of Obesedom.

Does any of that sound like where you are at with your health journey?  Do you struggle with those same doubts and hesitations?  It's ok, those are natural.  Here's the awesome thing, you can change!  


For me I finally said enough was enough I surrendered myself to a process to get healthier and fit. It was hard! I didn't like it! That process pushed me to get uncomfortable. It taught me to relearn a lot of things when it came to diet and exercise.
It's been a 3 year journey since that before photo!  I'm proud to say I haven't put the weight back on like so many statistics say should have happened. The only thing I can give credit to for that is being held accountable for my decisions. Yeah I not only coach people how to make changes, I'm doing the work too. I'm constantly learning and growing in this journey.  That's what makes it fun for me.

3 Tips to Get Control of the Voices in Your Head
  1. Admit that they are there.  Sounds easy!  But acknowledging that you have conflicting thoughts is  great way to move forward.  It's kind of like putting together that pros and cons list for the boyfriend/girlfriend that you seeing in college.  Write down what you are thinking.  Then write down the pros and cons for either staying put or making change.
  2. If you truly know that change is the best course of action.  This may not become apparent until you do #1 but often if you have hesitations about making change, that usually means you should.  If this is the verdict, tip #2 is write an action plan.  If I told you to drive from Minnesota to Texas, you could do it pretty easily and probably wouldn't need a plan, head south.  But if I told you drive to Frank's Diner is Austin, Texas, and to meet with Matthew McConaughey, now you need a specific plan.  Where is the diner?  What time?  What will I wear?  You know all that important stuff.  With your plan the more specific you can be the better.  List out all the steps you need to take.
  3. Lastly, share those thoughts and plan with someone.  This might be a little uncomfortable but putting it out there in the open or at least with one other person will significantly increase the chances of making lasting change.  Plus you will find out that you aren't that weird for having the thoughts that you are.  

With that I would love to extend a couple invitations to you if you want to start moving through these steps. First off, if you are ready to surrender your current lifestyle and habits and start rebuilding some new ones, Laura and I have an online accountability group that starts on Monday, November 30th. Being a part of one of these groups was the process that started my transformation. This will be a 5 week group on Facebook where you will get nutritional advice, daily motivation, a community that will support you, and a chance to win some prizes.  Serious what do you have to lose?  Why not hit the New Year running?

Secondly, if you know that you won't stay committed by just wading into this fitness and health thing. Or maybe you've done a couple groups with us but just haven't quite felt that real motivation to change. If you know it will take the pressure of people looking up to you to truly commit. Why not jump in the deep end and give this coaching thing a try?  Oh and don't worry the deep end isn't that deep.  We make sure to help you get started right so that you can be successful with your weight loss and your business. That's the best of both worlds right, get healthy and make some money!  If you would like to know more about coaching, shoot us an email, we would love to chat.  

How To Enjoy The Holidays Without Gaining Weight

11/10/2015

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We all know Thanksgiving and Christmas are coming up...and we think it's just assumed that we have to eat all the food and give up any results we may have gained. WHY oh WHY do we do this to ourselves?  Why do we just throw our hands up in the air and simply surrender to ALL THE FOOD that's going to be around? Thinking that we have to eat it simply because it's there....like it's not going to be around ever again. 

You don't have to. You CAN enjoy the holidays without gaining 10 lbs...seriously. I know the temptations are there but do you really want to get to January 2nd feeling sluggish, crappy, your clothes not fitting and with a huge mountain to climb?? I know I don't. That's why I'm committing to the following things and I wanted to share them with you so you could incorporate them into your holiday plans as well!

Ready??
  1. ​The 80/20 rule (or 90/10 if you're ambitious) is what I live by...80% of the time I eat clean and 20% of the time I allow myself treats! So that means in a typical week if I'm eating 5 meals a day, that's 35 meals a week. 20% of that is 7 meals or snacks that I get to treat myself on. That may mean I allow myself to have a brownie if a co-worker brings some to work...or maybe that's a cheeseburger ON A BUN :) with some tater tots....or maybe it's a donut from my favorite donut shop...or an almond milk latte! Whatever it is, I allow myself these treats without feeling guilt and then here's the trick: I get right back on track immediately afterwards. 

  2. Along the same lines of allowing yourself treats is making sure you PLAN them out!! You can't just allow yourself to decide in the moment if you're going to have a treat. If you do that you will fall prey to every single treat that's lying around. Also, make sure those treats COUNT. Don't be wasting a treat on some oreos unless you really really love oreos. Personally I'd choose a piece of homemade apple pie or something that is definitely worth the sugar bomb...otherwise you'll just be living in regret. 

  3. Keep yourself satisfied with nutrient rich foods and water BEFORE you head to a party. Protein rich, fiber rich foods and lots of veggies. Get a huge salad in.

  4. The 2 day rule. Don't ever skip more than 2 days of workouts. Also, if you know you're going to be splurging at an event or a party make sure you get a workout in before! 

  5. You don't have to skip the alcohol completely...just don't have more than 2. It's OK to set a limit for yourself before going into an event. You'll feel better the day after and you won't be drinking tons of extra calories/sugar. 

  6. Accountability!!  Our accountability groups that we run can help you get through the holidays. We will be there to help when you're struggling and actually help you lose weight and build healthy habits during the holidays...instead of gaining. Our next one will be starting on November 30th and we're also doing a Hammer & Chisel Test Group which will start on December 21st! ASK us about either of these...we'd love to get you into one of those groups to help!

  7. Get creative and make some healthified desserts to share at events. A few of our favorites are Black Bean Brownies or these Paleo Pumpkin Chocolate Chip Bars!
Lastly...the holidays are meant to be enjoyed! It's a time to bring people together for community, love, joy....and food has a way of doing that! We don't want you constantly worrying about what temptations are going to be around so we would never advocate for avoiding events altogether. Isolating yourself is never the answer. LIFE IS MEANT TO BE LIVED and ENJOYED....but we truly believe you can do that without gorging yourself either!!  It's about BALANCE!
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    The Cook & The Coach

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Dan and Laura Suedbeck have embraced an entrepreneurial lifestyle.  They are constantly challenging the status quo and challenge others to do so too.  They believe that you don't always have to change your situation, sometimes you just need to change the lens you view the world through.  Their focus is helping people  find purpose and passion with their lives all while getting healthy.   Click here to find out more about them.  

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