Journaling for long term weight loss

We often wonder why we keep failing with making lifestyle changes. Why we can’t just finally lose the weight for good? The first place I recommend to get insight on this is starting to journal. Why? Because you start to see where your pain points are in life! You will see the same things coming up and then you know where the work is going to be. It’s a different quality when something is written out- so don’t fool yourself that you’re thinking about it in your head so you’re ok. Write it out. Writing stuff out slowly it down. It has a different quality to it.

Here I want to tell 3 quick tips to get started and make it easy.

1. Quick. When I first started I said I will journal for one minute or two sentences. That’s it! Lower the bar way down so you can do it!

2. Daily. The power is in daily doing this work. Find a time when you can make this happen. For me it’s right before work I close my office door and write a few sentences.

3. Drop the judgement. There is no perfection here. Just write anything to start with. Also, there is no dark black core or horribleness we are trying to find. Journaling can be an uplifting positive experience. It doesn’t just have to be all the bad things that are happening. What are all the ways life is perfect right now? Start there!

Have you implemented any written journaling practices for your self-care? Let me know below in the comments what it looks like for you or what questions you have.

Have a great week friends! ❤️


Life balance- is it a myth?

With the new year right around the corner, like so many of you I find myself thinking about goals for 2021. Something I come back to eternally is how to balance it all- family, work, etc. How can I get it “right”? Is there even a perfect mix for me?

A friend of mine said the most profound statement the other day: “There is is no balance in this moment but in our lifetime” -Dalit S. My mind was blown!!

How true is that?!

I wanted to share this concept with you on New Year’s Eve. What if each moment isn’t perfect in life but within the course of the year it is overall what you want?

What if you don’t lose a bunch of weight in January but you stick with it and lose maybe 20-30lbs over the course of the year and repeat until you get to your goal?! Could success look really different?

I encourage you to keep that thought in mind that there is no balance right in this moment but in our lifetime. For right now, you get to decide what you do in the shorty term. In the next week, month, year.

What are your New Years goals? Comment below to let me know.

My goal is to keep doing daily written thought downloads and plan to lose another 30-40lbs. I really I have overall a little over 100lbs to lose but plan on losing it slow as my overall motto is to lose it for the last time. I’ve learned it takes learning as I go and not being radically different that doesn’t stick. It’s so different then what I have done in the past! If it happens quicker fine but I find we don’t celebrate enough sustained progress.

Happy New Years everyone! Let’s make it a great 2021! ❤️


Managing an urge or craving

With food, I define an urge and craving as wanting a specific food. Often when my clients start to change how they are eating, urges and cravings come out as they are transitioning to a different way of eating.

Try staring here:

-name it! Realize it’s an urge or craving. A good rule of thumb is if if a dry piece of protein won’t cut it- likely it’s not hunger and it’s a craving.

-ask yourself why you want it?

– what happens if you don’t have it?

-can you allow yourself to feel the feeling and not resist it? (Usually urges don’t last more then a few minutes if you don’t resist the emotion)

Tip: urges feel urgent 😳. They are not! It’s just a feeling you don’t want to feel- but what if you’re completely capable and able to handle it? ❤️

I remember this summer when we were at the beach and the kids were eating donuts. I had brought other food that I had planned. In the middle of the day I went to the car to get water and saw the donuts there and was about to eat it but I thought, “what if I woke up tomorrow and haven’t eaten this?” 😄

There it was! That moment when the urge was there and I just asked myself what happens if I don’t have this? It gave me a moment to see all the good things that happen if I don’t have it. By saying no, there were so many other yeses!

Give yourself that time with your next urge. You can do it. ❤️