Weight Loss Affects Those Around Us

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When we decide to change, it means that all the people around us need to change how they relate to us. The list of change does include weight loss. When we choose to take care of ourselves and lose unnecessary weight, it changes everything in our lives including how the people around us relate to the “new” look.

The easy part is to decide to lose weight. The challenging part is how it will change our lives and the lives of everyone around us. It takes courage to push through the challenges our decisions create in our lives. It’s like dropping a stone into perfectly calm water. The stone represents us, and our decision. The ripples are the effects our changes have in our environment and people in our lives.

A great example of the effects of this change is eating “different” foods or quantities of food through out the day. If living alone, this has little or no daily impact on another person. If living with a partner or family, these changes effects each of them. Are they willing to be supportive in the changes, or do they want everything to stay the same? Staying the same usually translates into no weight loss. . .

Another example is finding time to exercise. By taking time to partake in fitness activities, the time needs to come from somewhere. When time priorities shift, it is possible that others will feel “left-out” or of less valued.

It is important to define the changes that need to happen to support the goal of weight loss, figure out how to communicate these changes in a diplomatic way, and create a close supportive network of individuals to help encourage the changes.

Wellness to All. . .Karen

Over-looked Component of Weight Loss

copyright Karen Ulvestad

One of the biggest drains in our lives is the person who seems to depend on our energy to make it through the day. These individuals are called “energy vampires”, and live in every segment of society.

When working through weight loss, these individuals can make the process more difficult. They attach into us through touch, words, and actions. Often times, they do things that lead to self-doubt or disappointment. Our exhaustion makes it more difficult to exercise or stay focused on our goals.

For strategies to disconnect from an “energy vampire”, here is a link to my article published and featured by OM Times.

Learning Opportunity

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Wanting to lose weight in the New Year? This class will give you a jump-start to successful weight reduction. This no-nonsense class offers tips, techniques, and encouragement to attain your goals. Please share with others. . .Life is Good! 

BTW, I’ve lost 35 pounds in 2017, and maintained the weight loss. The hardest part of losing weight is attaining goals, then keeping the weight off. We will be addressing these issues in this class. I look forward to seeing you and your friends there. . . 

Achieving Fitness & Weight Loss Goals

Saturday, January 13, 2018 at 9 am to 12 pm

How does your relationship with yourself and with food affect your fitness and weight goals? How are your habits helping or hurting you? Whether your body changes are the result of an injury or learned habits, you can learn to overcome them through small lifestyle changes and a focus on the end results. We’ll cover techniques and skills to define realistic goals and to achieve those goals, you’ll get worksheets to help with the process, and you’ll learn techniques to change your lifestyle and maintain fitness and weight loss.

Weight loss is not about counting calories! It’s about knowing when your body is really hungry and knowing when to stop eating. You’ll learn how to eat, what to eat, and how much to eat.

Instructor is a former athlete, competitive swimming coach and ACSM fitness instructor

Register here.

Food Strategies for the Holidays

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The holidays are filled with amazing foods, especially fudge, cookies, pies, and large meals. Traditionally, it is the time to feast and celebrate. It can cause us to gain unwanted weight, and causes food-related stress.

It’s not fun watching everyone eat, and feel like you cannot participate in the “celebration.” I think we tend to focus on what we cannot do, instead of realizing we are making a choice. We choose not to eat certain foods, because _________. Each of us will have different reasons for not eating the high-sugar, high-calorie foods of the Holiday season.

I love home-made fudge! I choose not to eat a lot of it, because it contributes to water-retention and swelling in my joints. I make the choice to feel better, instead of indulging and hurting for a week or two. Each of us has different reasons for not wanting to eat certain foods. We need to realize and honor ourselves, over the peer pressure of other people or holiday memories.

I believe that we need to re-define what it means to celebrate the holidays. Does it really mean to eat so much food we feel sick? Or, is it a time to re-connect with family and friends? What role does food play in these events? Does it really need to be a high-calorie feast, or can it be a healthier alternative?

It’s easy to follow the same old path that we grew up knowing. It can be challenging to create new traditions. I think the Thanksgiving turkey is ingrained into our societal culture. When we think of Thanksgiving, we think about the large turkey dinner with all the fixings. What would happen if we chose another meal option?

Our culture dictates that certain foods go with specific holidays. We blindly follow this rule, without questioning its relevance in our lives. Do we really need the huge turkey feast? Or, can we chose other options and still celebrate the holiday?

Just a little food for thought. . .

Blessings for a fun-filled safe Thanksgiving. . .

Wellness for All. . .Karen

Fitness & Wellness Coash

Holiday Stressors & Food!

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We’re coming into the holidays, and often becomes the most stressful time of the year! There is all the “things” to complete, decorations to put into place, shopping, parties, family gatherings, and the holiday food. Sometimes, I think we cram a year of “everything” into the month of December!

How can 1 person orchestrate and accomplish all this in 1 month (on top of their normal schedule)? It’s no wonder that people gain weight during the holidays!

Is it possible to enjoy all the festivities, and maintain / lose weight during this time? YES!

Here are a couple ideas to consider, to ease the holiday stress and bring more joy into the season.

First, it’s not about material items. “Life is about the journey, not the destination.” We place undue expectations on ourselves to be the “perfect” hostess, mother/father, or ___________. Perfection is truly a culmination of imperfect events that are perceived through our collective experiences. It’s really about doing / being the best we can. The holiday season tends to bring up memories (good or bad), while we strive to achieve impossible goals for others. Remember, we are one human being, and capable of a limited amount of “things” we can accomplish in a short period of time (aka the Holiday season).

Second, people love you for you, not for what you can do for them. Love isn’t conditional! Love is accepting, forgiving, and compassionate. The Holiday season is richer with these ideals, instead of the mass consumerism that begins with huge crowds on Black Friday. There is greater value in life experiences, instead of one more toy, piece of jewelry, or tool under the Christmas tree. It is nice to give gifts to those we love and care about. It’s just not the only thing that matters. Relationships are more important that “things.”

Feeling stressed and overwhelmed with the season? Try closing your eyes, taking a few deep breathes, and repeating a mantra that helps you calm down.

Life is Good!

Wellness for All. . .Karen

Fitness & Wellness Coach

Changing Perspectives

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I’ve taken a break from weight loss, and worked to maintain a healthier body weight. My original goal was to be 160 pounds, and I reached 155. My mind kept focusing on the 160, and I actually put the 5 pounds back onto my body. It comes down to the power of the mind.

So, I struggled, not realizing that I had not given my mind a new goal to accomplish. Now, I’ve changed how I’m thinking about weight loss, and how to make it permanent. When we change one aspect of ourselves, we need to allow or give permission to other aspects to change or embrace the change.

Body image plays a huge role in the idea of permanent weight loss. Our mind strives to maintain our body image. When we look in the mirror, we see ourselves. Losing weight changes the visual cues. We need to change how we view ourselves.

Challenge to Those Who Accept. . .Look in the mirror, and study what you see. Does the reflection reflect your own views about yourself? If not, what are the differences? And, do you want to change?

Wellness for All. . .Karen

Fitness & Wellness Coach

What’s in a Number?

WeAreOnlyLimited

What’s in a Number? Weight is a number. Body measurements are numbers. Calories are counted in numbers. Exercise is tracked in numbers. Time is recorded in numbers.

Our minds grasp numbers, and hang onto them. It takes time for those numbers in our head to change to current information.

I’ve been quiet for a while, because I’m struggling with numbers. My mind struggles to comprehend my current weight. It keeps trying to change the number.

I’ve accomplished reaching the 150’s, yet my mind keeps translating it as the 160’s. This change for me is harder than losing weight!

Why is this important?

It’s important, because we cannot keep the weight loss without thinking the correct weight. In other words, if we cannot believe or accept our new weight, we cannot maintain that weight. Our thoughts are powerful, affects our self image, and controls the changes in our lives. What we think, we are.

I decided to stay in the 150’s to allow my thoughts to catch up with my newly emerging body image. My thoughts need to reflect my actual weight and fitness levels. It’s one of the most important keys to maintaining weight loss.

More later. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach