How to STOP Sabotaging Your Diet

Christmas is over and if you are like me…. you have eaten so much over the last few days (okay so maybe it has been the last few weeks).  Now there are leftovers to deal with and the last push to enjoy all those treats before we hit the New Year’s resolutions.  Doesn’t everyone’s resolution include eating healthy or hitting the gym?  Yes, I squirreled.

I have been struggling for several months to maintain my goal weight or even stay within the 2 pound range given by Weight Watchers when I stumbled on this article.  Now I have been told these misconceptions many times, reading them again always is a good reminder…

“Skipping breakfast is harmless and a smart way to cut calories.”

I am definitely a breakfast skipper!  I am usually up early and always say “it’s too early to eat”  or “I’m not hungry.”  It is time to re-train my brain.    Studies show people who eat a smart breakfast daily are less likely to become obese. Your body functions more effectively when it’s well fueled, so you’ll actually burn more calories throughout the day if you feed it in the morning. Plus, you’re more likely to make poor food decisions if you let yourself get too hungry. So start your day with a light healthy breakfast.  Not hungry first thing in the a.m.?  Why not keep a piece of fruit and protein bar handy for a mid-morning meal.

“Eating gluten-free/vegan/insert-buzzword-here foods will help with weight loss.”

No hate mail, please.  I know there are some who need to eat gluten free or vegan for health reason.  I do gluten free to help manage MS symptoms BUT there are some who thing it will help with their weight loss. The simple fact is eating like this does not guarantee weight loss. They can be loaded with calories and fat. Gluten-free foods are sometimes just as carby as their gluten-containing counterparts, and vegan goods may be full of fatty calories. There’s absolutely nothing wrong with sticking to foods which work for your personal needs and lifestyle, but some choices are better than others. That’s why it’s so important to check the nutritional info before you order or buy. Pay special attention to calories, serving size, and servings per container!

“On workout days, I can let loose and indulge at meal time, and it’ll all balance out.”

Even if your spin class promises to burn 800 calories, don’t treat yourself to fettuccine Alfredo and cheesecake just yet. It’s common to overestimate the number of calories we’ve burned — everyone burns calories at a different rate — and you could unintentionally negate your hard work. Even if your estimates are spot on, do you really want to cancel them out entirely? If you’re aiming for weight loss, you still need to take in fewer calories than you burn. Either way, you’re better off just increasing your portion sizes to replenish yourself, not reaching for junk food or totally overdoing it. Check out these ideas for what to eat before and after a workout.

“As long as I stick to a clean diet of all-natural whole foods, I don’t need to worry about calories.”

If weight management is a priority for you, then yeah, you’re going to want to keep tabs on your calorie intake. YES, eating whole natural foods is good for you. But it’s completely possible to consume way more calories than you burn in a day by eating these foods. Plenty of natural foods are calorie dense — think avocados, nuts, grains — meaning a small portion has a large calorie count. Eat too much of those, and you could pack on the pounds.  Believe it or not, the same thing can happen with fruits which are packed full of natural sugar.  So eat the good stuff, but watch the portions.

“I’ll order a salad for dinner to save calories for dessert.”

No judgement call here – I’ve done this. Although, it may seem like a smart choice, restaurant salads often pack WAY more calories than you think. So if you’re blindly assuming the giant Cobb salad is a better option than a lean petite filet and a side of veggies, you might want to spend some time checking out the restaurant’s nutritional facts.  The salad dressing alone often contains hundreds of calories! And when it comes to dessert, treat yourself… but split one with your dining companions. Studies have found we enjoy the last bite the most anyway!

What is your best weight loss tip?  Share them with us as we get ready for the New Year…

Have a ThirtyOne-derful day!

How to Stretch Yourself

When was the last time you stepped out of your comfort zone?  Be honest!  I don’t mean putting your toe out, finding it was too hard and giving up.  I mean really stretched yourself?

Honestly, I can’t remember when I last did.  To do it, I would have to BELIEVE in myself.  Hmm, I don’t know about you but I struggle with it.  On the outside many see a CEO of her own business who lives life on her terms.  The truth is most days I struggle to believe in myself!  Okay it is out there and I can’t take it back……

I always find when I stretch myself beyond my comfort zone, I am surprised it really isn’t as uncomfortable as I thought it would be.  As I stay in the “new zone”, I get more and more comfortable.

The last 60 days have been filled with lots of changes for me – personally and in my business.  All good things but things which needed to be done.  Clearing out the clutter to make way for more blessings!  One of the first things I wanted to do was create a list of goals.  I’m great for lists.  When we step out of our comfort zone, too many BIG goals can be so scary we retreat.  So I am working on being inspired.  I know vague, right?  Definitely not a SMART goal but I am working on one.  I am going to set a goal which stretches me and as a result will excite me enough to move into action.  I have been told a “stretch goal” will develop your character by tapping into your strengths.

Since MS seems to have wrecked havoc on my memory and my thought process, I struggle with figuring these kinds of things our.  I know the answers are all in my head, it is just getting them out and on paper.  Thank you Valerie Burton for these questions to help me (and you) find your stretch goal.  Answering these questions will help you (and me) find the inspiration to forge ahead and stick to the goal.  Who is ready to join me?

1. What vision feels just beyond your reach?

Are you great at helping others see their vision but you can’t see it for yourself even if you want it?  Yup, I’ve been there.  Do you want to double or triple your income?  Maybe you want to  explore your romantic streak or event your fun side. Do you dream of eating healthy, exercising and being at goal weight? The purpose of this goal is to not choose something realistic, but to choose something which feels beyond your reach — the one you think is as not really possible.  The truth is “it is possible”.  Do you have the faith to believe it? A stretch goal forces you to reach higher than you think you can. If you don’t have to stretch for it, it’s not big enough for this exercise.

2. What specific, measurable, and time-sensitive goal would bring you closer to that vision?

Now for the fun part where we get specific about the goal. Make it vivid. Describe it in a way you can measure your progress so you know when you have reached the finish line. And most importantly, give yourself a deadline. You know what happens when there’s no deadline, right? It’s always something you’ll start tomorrow. Before you know it, a year has passed and you set the same goal again!   Sort of like those New Year’s Resolutions.  We make them at the beginning of the year with no specific time frame in mind.  A year is a long time when you don’t have a plan.  Here is an example: “I’m going to have more fun and truly enjoy my life rather than treating every activity like a burden” is a great vision (not mine). You could break it down by saying, “I am going to travel for pleasure more. Once every three months I am going to take a fun trip, even if it’s just a weekend road trip somewhere adventurous. And my first trip will be four weeks from now.”

3. Who will you tell?

Make yourself accountable.  Don’t keep your vision and goal to yourself. Tell somebody. Actually,  tell EVERYONE who is a supportive person in your life. Negative people may throw water on your passion and excitement: “Are you sure?” “That sounds hard.” “You’ve never done that before!” You don’t need doubters to fill your head with negativity.  Find someone encouraging, they might even want to join you. Chances are if you keep it to yourself, you will  quietly drop the goal if you don’t achieve it. Commit to it. Declare it out loud. When we  share our plans with others, it is far more likely you’ll actually carry it out.

So, are you going to stop playing it safe?  Are you going to STRETCH????  Share your goal with us, so we can celebrate and encourage you along the way.

Have a ThirtyOne-derful day!

How to Transform Under Your Sink?

I never thought under my sink needed a makeover… I mean who sees it but the two of us, right?  Then hubby installed a water filter system and I had to clean out underneath for him to install it.  UGH!!!!  Of course doing this triggered all kinds of thoughts on how I wanted to revamp the entire kitchen.  Funny how a simple task can get you thinking in the BIG picture, right?

But let’s start with revamping your sub-sink storage in a single afternoon so it’s as fresh as the cleaning supplies you keep there.

Step #1 – Clear the cupboard

I was amazed at the things under the kitchen sink!  So let’s start with a clean slate.

Empty your under-the-sink cupboard and place everything on a nearby counter. Yes, we mean everything! Throw out the empty bottles. Get rid of the supplies you never really use.  You know the one everyone said was so good but it doesn’t touch the dirt in your kitchen.  Now decide the best storage solutions for your space.

Step #2 – Gather supplies together

Separate the rest of the supplies into groups based on how or where you use them. For example, a Your Way Rectangle or two can hold everything you need to wash the dishes. Use a Your Way Rectangle Basket with a liner to contain polishes, detergents and other bottles. Turn a Zip-Top Organizing Utility Tote into a mobile cleaning station with rubber gloves, multi-surface cleaners and a duster.  You can personalize them to keep your supplies neatly labeled and simple to find.  You’ve the “I can’t find it so I can’t do it” excuse, right?  No more excuses for anyone to shrug off cleaning duty!  Guess it means me too!  LOL.

Step #3 – Use empty space

If you are anything like me, you have a handful of supplies items which don’t quite fit into any category – or maybe they are used so much they defy categorization. A few tools and a few minutes can give you easy access to these items whenever you need them.

Add a tension rod to hang spray bottles so they’re always a cinch to reach. Fasten hangers inside the doors to store scrubbers, dusters, towels and other frequently-used supplies.

Cleaning up is far less of a chore when your tools are organized and easy to find. A fresh new look under the sink may be all you need to spark your own cleaning expedition!

Check out this makeover video:

Need help?  How about snapping a picture of your problem area, send it to me and I will help you get organized?  Live close enough and I will be happy to come to you with tips and tricks (not only Thirty One solutions) to help you get organized.

Let’s start today to tackle your “get organized” New Year’s Resolution…..

Have a ThirtyOne-derful day!

Will You Step Out of Your Comfort Zone?

Yes, it is Monday and we are SEVEN days from Christmas.  Your to do list is a mile long.  Maybe you still need to buy gifts (yup, that’s me) or you need to mail stuff out (yup, that’s me too) or maybe you are totally organized, finished with everything and enjoying the moment (so jealous!).

This is my first week without anything on my calendar as far as events or parties, etc.  I set this week aside to catch up on things personally and get ready for the holidays.  While I am doing things, I have lots of time to think.  I will be driving around in lots of holiday traffic so what better time to start thinking about the new year – personal and business goals for 2018, what will be on my vision board and of course, my word for the year.

Today I want to ENCOURAGE you to put something on your list of goals for 2018 which challenges you to step outside your comfort zone.unnamed-2.jpg

I often talk about stepping outside of my comfort zone but when I look back at the past year, I wonder “did I”?

    Was raising the price on my angels out of my comfort zone? YES!  Did it scare me?  YES!  Was I afraid they wouldn’t sell? YES!  The truth was with some encouragement from some amazing ladies, I trusted their business sense and went with it.  It worked.  I may not have sold as many depending on the show BUT customers put more value in the work I did.

When I think of my direct sales business, the biggest step out of my comfort zone was running 95% of my business online.  It really wasn’t scary.  The scary part was locking into a Facebook party style and sticking with it, no matter what.  Did it fail sometimes? YES!  Did it rock sometimes? YES!  Will I continue with the same format? Absolutely!

I say all of this to get you thinking.  When setting your goals for 2018, here are some tips to help you:

  1. Do something which scares you, or maybe even terrifies you.
  2. Do something you have never tried or maybe haven’t done well in the past.
  3. What about the thing you have thought about but put off?
  4. How about trying a new way to party to build your business…like social media and Facebook partying?!

Direct sales businesses are changing every day.  It seems everyone is all about partying online, and growing their social media presence.  Building genuine relationships can be difficult.  I like to TALK to people so building my business online via email, messaging on Facebook and Instragram is really “out of your comfort zone”.  What about you?  What type of activity in your business makes you feel uncomfortable?

Try it!  Go for it, I DARE YOU!!

I encourage you to come up with at least ONE thing you are going to do to step outside your comfort zone and work on. It doesn’t have to be a monetary goal, how much you are going to sell each month, how many parties you are going to have, etc. It can simply be something you are going TO DO or actively be involved in because of your business.  It can be so much more than recognition stats.

So, I ask you:  How are YOU going to allow your business to grow you in 2018, in a way which maybe uncomfortable, uncertain, scary, exciting but could lead to things you could never even dream of?

Share your 2018 goal with us or if you did something like this in 2017 share it with us.  You may inspire or encourage someone else to step outside of their comfort zone.  I’m still working on mine but I will share all of my plans for 2018 with you in between Christmas and New Year’s…

Have a ThirtyOnesh-derful day!

Do You Suffer From Goal Fatigue?

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WOOHOO!  Happy Friday……

I have been talking with friends over the last week about our goals for the year and it seems like some have run out of energy?  They are getting close to their goal and their desire wains.  They are losing steam.  Crazy, right?  You would think the closer you get, the more excited you get.  Unfortunately, it is not always the case and there are some solid reasons for it.

I get it, though, we are just two months from the end of the earning period for the Leadership Incentive Trip and I am getting distracted.  I saw the same thing happen on my weight loss journey as I got closer to goal weight the first time.  I believe it is our inner gremlins of fear and doubt but there are some other theories on the subject.

When we start out, we are motivated. Then distractions pop up and our consistency drops off.  When we have LOTS of goals on the table sometimes they take more time and energy than we first thought.  Before you know it, you feel scattered and don’t know what the next step to take is. So you STOP – not taking any steps.

I’m sure I am not alone when I say “I often think I can accomplish more than I can”.  Maybe it is the comparison gremlin or being an optimist or some would say I am just clueless.  Whatever it is, the size of my goals usually exceed the time frame in which I can get them done.  How many goals or New Year Resolutions did you make? The truth is, when we set too many goals, we are usually sabotaging our ability to reach any of them.  And sometimes, the problem isn’t setting too many goals, but not recharging and celebrating between goals. Yup, I’m guilty of it!

This is my vision board for this year…..I was inspired by my accountability partner to just draw it instead of cutting out pictures from a magazine.  Of course, we don’t have many magazines so it was always a good excuse not to do one.  Drawing it made it real to me.  I carry a copy of it in my planner so I can look at it when fear and doubt creep in.vision-board

Okay, so back to “goal fatigue”.  Researchers talk about your emotional and personal resources getting depleted as you travel on your journey to the finish line of your goal. Believe it or not, the discipline and mental energy necessary for you to reach a goal are finite, even if your ambition is not. Now, it doesn’t mean you stop setting goals what it does mean is narrowing your focus.

When you set too many goals (or New Year’s Resolutions), your finite energy is spread thin instead of concentrating on one or two things.  Yes, you can still exhaust your personal energy when you have only one goal.  The key is to replenish it before you jump into the next goal.  Here is where some self-care and celebration comes in once you reach a goal.  Otherwise, you begin your next journey with a less energy available to help you reach the next goal.

I know, narrowing our efforts is hard.  We all want to reach our goals as quickly as possible!  Remember the story about the tortoise and the hare?tortoisegoingdown

Be consistent and strategically plan knowing each step you take is getting you closer to your goal.  Be sure to nurture and replenish your energy.  Embrace the process because when you do, you will get there faster and actually enjoy the journey.

I am keeping it simple and learning how to take time to re-energize.  Here are some questions to help you figure this all out, courtesy of Valerie Burton:

  • What is your most important goal right now?
  • What other goals and activities are depleting the personal resources (discipline, time and mental energy) you need in order to reach your goal?
  • What adjustments are you able and willing to make to give you more personal resources to reach the goal?

Share your vision board with us.  Have a ThirtyOne-derful day!