I Find it Best to Start at the Beginning, Part 2


MMMMMM, scones!

In my last post I talked about setting the foundation for your weight loss journey and pointed out some strategies you can use to establish a strong base.  I asked you to take a look at what is working for and against you.  In this post I am going to focus a bit more on the role that awareness plays in creating a healthy lifestyle.

What does losing weight mean to you?  Are you instantly hit with visions of all the things that you won’t be able to enjoy anymore and dread about stepping on the scale?  If you are serious about losing weight and keeping it off you have to create a life that supports your goal.  Understanding your habits and tendencies are a significant piece to the weight loss puzzle.

Over the next couple of weeks take a look at the things you do on a day-to-day basis.  Do you get that latte and scone every morning before work?  What is your evening routine like, do you have a couple of glasses of wine with dinner?  Sure, you may be hitting a spin class three days a week but the caloric expenditure in those classes are being undone by daily habits you don’t even think about.

It may not seem like much but when you think about calories like money there is a nickel-and-diming effect that can add up over time.  The better your awareness the better you will be able to attend to counter productive habits.  So, use an app, write in a journal and start keeping track of what is working for and against you.

As always, more about me here: www.true-2-life.com


Change, It’s What You Make of It


Spare some change

If you have been trying to live a healthier lifestyle and you have found that it is pretty far removed from what you did before things probably feel pretty uncomfortable.  Maybe those early morning workouts still aren’t coming along without buckets of coffee or you still aren’t making it to Yoga class on a consistent basis.  Most people really enjoy being in their comfort zone and going along in their day-to-day, not having to think to much or put extra effort into being.

While regimens are helpful and consistency tends to work well for us in our personal, professional and social lives it may also be one of the things working against your formation of healthier habits.  In order for you to make significance progress forward with your health you have to make significant changes to your lifestyle.  It’s not enough to just go business as usual especially if you have employed strategies in the past and still are at a place where you are dissatisfied.

I invite you to take a risk, take a chance and do something that frightens you.  Join that class that looks to tough or take your workout fanatic friend up on a session that you know will make you walk funny the next day.

Check me out on Linkedin and connect with me always looking for ways to network with passionate people.



Tweeting Toward Healthy Living

Image representing Twitter as depicted in Crun...

Image via CrunchBase

Everything is better with friends, including getting in shape and losing weight.  Technology has given us the opportunity to create and foster relationships with others from the comfort of our sofas.  Now, if the extent of your interaction with others on-line has been trolling pictures of your high school crush on Facebook then, it’s time to get more out of your internet time.

Twitter is a great place to get support and inspiration in 140 charters or less.  You don’t need to understand how to use hashtags and at signs (@) to get something out of social networking for weight loss.  Because of the limit on what you can write you can post and read quick notes that get to the point.  Bonus, twitter is also a free service and takes no time to set up, connect to friends and family and get started.

I suggest that you set up a twitter account with friends that support your weight-loss efforts or people that are also trying to get in shape.  Commit to posting daily updates, workouts, and barriers you bump up against.  I also recommend following people and organizations that will give you information that aligns with goal and motivates you.

Suggested Tweets to follow: iBehaviorCoach, Retrofitme, Men’s Health, Sparkpeople,

To find out more about me: iBehaviorcoach.com

Yes, it’s That Simple

The other day one of my friends shot me a note on Facebook asking how I felt about weight loss supplements.  She was looking to lose about 10 lbs. and was a bit frustrated with what she was seeing on the scale after a significant push.  My response: So, whenever you consider something like this think how it will work long-term. Sure, it might help you get to a place where you lose weight initially but, unless you make some habit change along with it chances are you will gain right back.

Wouldn’t it be nice to never have to consider a weight loss pill, crash diet or extreme exercise program ever again?  That is why I promote habit change and creating a lifestyle that supports weight loss.  Friends, the formula is simple, eat less, move more, that is it.  I have seen people drop hundreds of pounds using this formula they walk and pay attention to the food they eat.

Best practices for weight loss success:

  • Journal your journey: Love the blogs I see where people put themselves out there and push forward.
  • Utilize Technology: Take a look at the apps that are out there and get in the habit of logging food and workouts.
  • Weigh-in:  My successful clients weigh in daily and own both the weight gain and weight loss.  They understand that the number on the scale is just feedback and not a judgement of their success.
  • Team Player: Don’t do this alone.  The successful people I work with lean on their team for support and to get better insight into this process.

As always learn more about me and what I do: iBehaviorcoach.com

The Resistance Training, Cardio Balancing Act

Gym Cardio Theatre Category:Gyms_and_Health_Clubs

Gym Cardio Theatre Category:Gyms_and_Health_Clubs (Photo credit: Wikipedia)

Having had memberships at dozens of gyms it has become pretty comical that no matter where I go a majority of the women are on cardio machine while the guys are lifting weights.  If you are favoring one type of exercise over the other you may be missing out on some significant benefits.  There is an art to finding balance in the work that you do at the gym.  Under do it and you are just spinning your wheels, over do it and you will sabotage your progress.

Especially if you have hit a bit of a plateau it might be time to change things up.  Try this workout:

  • Pick 5 exercises: Pushups, Air-squats, Pull-ups, Lunges, twisting crunch.
  • Do 5 sets: 25 reps, 20 reps, 15 reps, 10 reps, 5 reps.
  • Between each round run 5 minutes on a treadmill or some other cardio equipment.

This workout is pretty tough but it will push you and can be adjust dependent on your current conditioning level. If you workout at a pretty busy gym like I do try doing the entire lifting phase with the cardio before (10 min.) and cardio after (10 min).

Have fun and tell me how you did.

Learn more about me: iBehaviorcoach.com

Vision of Health



Cowboy (Photo credit: Moyan_Brenn_BE_BACK_IN_SEPTEMBER)


It’s a lazy hot morning in the town of Deadwood and old Sheriff Andy is sipping his coffee enjoying a moment of silence before his day gets started.  Suddenly, his peaceful, meditative moment is shattered by the rapid thundering of hooves coming toward him from the sunrise end of town.  He jumps up from his chair, and is surprised when he recognizes Ray Evans riding wildly up the street.  “Ray! Where the hell are you going?” Shots Sheriff Andy. “I don’t know, ask the horse.” Replies Ray.


Sometimes weight loss can feel like this, a wild ride on the back of a fast horsing with the understanding that you are going somewhere but not really sure of the details.  It’s so easy to fall in love with the fantasy of how things are going to be when you finally drop all those pounds.  Think about it, you will no longer have to worry about taking your shirt off at the beach, finally take that hot Yoga class, and get that promotion at work.


Individuals that are successful at weight loss have a clear vision of the lifestyle that they are working toward and fall in love with the process.  Take a second today and consider, what your healthy style will look like, what activities will you participate in, how will your days change, what do you look like?  Now, break your process down, what are the day-to-day behaviors would you like to have in place, why is weight-loss important to you and your family, and what milestone have you set to achieve along the way?


Remember, while you should have a detailed idea of what you want to achieve this is a journey and if you don’t take care of what’s on the inside it won’t make a difference what you achieve on the outside.


Learn more about me and what I do: iBehaviorcoach.com


Death by Office Space

Don’t look now but I think your job is trying to kill you.  Adults spend a lot of time at work and in a given week you interact much more with your colleagues in the office then you do with your family at home.  Your work environment may actually be one of the more significant barriers to your weight loss efforts. 

Think about the extra calories you get from grazing around the break-room or out of the jellybeans jar on your co-workers desk.  How often are you hitting happy hour with friends after a long day of wrangling with issues in your department?  Your work environment can be detrimental to the healthy life that you want to lead if you allow it to, but you have a choice. 

While you can’t control the people around you, you can monitor your actions and decide what will or will not work against you.  Don’t allow yourself to throw your hands up in defeat because it is yet another birthday this week with cake.  You can choose to have a smaller piece or nothing at all.  Don’t worry, gaining the reputation as someone committed to taking care of themselves isn’t nearly as damning as you think.

Have a thoughtful Thursday 

Find out more about me: iBehaviorcoach.com

Healthy Identity Crisis

Jean Loring in Identity Crisis. Art by Rags Mo...

Jean Loring in Identity Crisis. Art by Rags Morales. (Photo credit: Wikipedia)

What goes into your identity; your job title (cat wrangler), the status in your family (oldest of eight), your hobby (extreme world-building).  Chances are you wouldn’t include your tendencies toward late night snacking or how you binge on food and alcohol when you are in social situations.  Yet, when I tell someone that in order for them to successfully lose weight they have to address these problem areas you would think I was asking them to give up breathing.

Think about how you socialize or unwind at the end of the day, think about the joy or comfort that you get from having your favorite treat, now imagine having that taken away.  That twinge of loss that you feel highlights one of the more significant barriers to losing weight and living a healthier lifestyle.  If you have had difficulty in the past dropping pounds you might want to look at how you identify with the foods you eat and your way of being.  Can you imagine living a healthier lifestyle or are you stuck ruminating about all the things you will have to give up if you committed to significant change?

Take some time today and envision the life you want.  Consider what socializing, unwinding and stress reduction looks likes through the lens of a healthier you.  When that person is looking back at you in the mirror several months from now I am guessing the sacrifices you made will be worth it.

Learn more about what I do: iBehaviorcoach.com

Measure Twice, Cut Once

Tape measure

Tape measure (Photo credit: Wikipedia)

My clients come to me with the best intentions in the world and they want so much.  “I want to have a six-pack,” I want to impress the girl/guy/other of my dreams with my physique,” “I want to drop 5 dress sizes before my wedding next week.”  All great intentions but, all the hope in the world is nothing without a little planning to go along with it.

Weigh loss and lifestyle creation, like any journey, is only realized through good planning and consistent follow through.  Anything less would be like starting a road trip without a destination in mind, “are we there yet, I don’t know.” Sure, you want to lose weight, that is your destination, but successful individuals don’t obsess about how they will look when they get there, successful individuals focus on the journey.

Take a look at your week, what small behavior change can you make each day to move yourself one step closer to the next 5 lbs. of weight loss?

Happy Monday!!!

I Love Me, I Love Me Not, I Love Me, I Love Me Not…

I often get clients that have been trying to lose weight their entire adult lives and have the diets and workout videos in their wake to prove it.  They have struggled for years to one day look in the mirror and see this fantasy person looking back at them, slender with a six-pack and  confidence blazing in their eyes.  For some, today is not that day. They wince at what they are looking at, maybe even tug at that roll on their waste-line as if they can reveal something better underneath.

I have to ask, what good is it doing you to allow these self-depricating thoughts mess with what you are trying to accomplish?  There is no straight set course to losing weight and living a healthy lifestyle, there really is only you giving your all and correcting the course when things aren’t going your way.  One of the best things you can do for yourself in this process is to rediscover why you love yourself enough to take the best care possible.  It will become harder and harder to go a little heavy on that portion or eat a snack off plan when you ask, “does this work for or against me getting the most out of my body?”

If you aren’t your own best friend maybe it is time to introduce yourself and discover what makes you such a great person.  If you don’t, who will?