DISCIPLINE – The Friend That Never Lets You Down!

There are many factors that can contribute to our achievement of goals and 

overall happiness, but only one that creates long-term success: discipline. Whether you’re looking to improve your diet, fitness, or even your relationships, discipline is essential for living a healthy lifestyle.

Discipline becomes extremely powerful when combined with goal-setting and planning. It allows you to stay in control of yourself and your reactions to any situation.  If you want to take control of your habits and your choices, here are some tips for building self-discipline:

  • Set clear goals. It’s important to have a clear idea of what you hope to accomplish. If you don’t have a clear idea of your destination, it’s much easier to become side-tracked. A clear plan outlines the goals and the steps you must take to reach your goals. Identify exactly what it is you’d like to accomplish and how you’ll stay on track.
  • Set an alarm to eat regularly. When you’re hungry, your brain is not operating at its fullest potential, causing a lack of concentration. On the Optimal Weight 5 & 1 Plan®, it’s important to eat every two – three hours. Keep a Fueling in your bag or car to have a quick, healthy solution if you start to get hungry. Allow your brain to focus on your priorities instead of a growling stomach.
  • Remove distractions. Removing all distractions is a crucial step when you’re working on strengthening your self-discipline. If you’re trying to lose weight and live a healthier lifestyle, start by tossing all of the junk food from your pantry and refrigerator. As the old saying goes, “out of sight, out of mind”.
  • Reward yourself. Self-discipline can be hard, so it’s important to reward your efforts. While implementing new habits, treat yourself when you hit a goal or milestone. This will motivate you to continue working toward your goals.
  • Forgive yourself. As humans, we make mistakes. It’s how you handle these mistakes that will determine your success going forward. If you have a setback, acknowledge it and move on. Forgive yourself and get right back into your routine. The longer you’re off your game, the harder it is to move forward in a positive direction.

There’s no way to perfect discipline—it is actually a learned behavior that requires constant repetition and practice in our everyday lives. Think of it as a muscle that needs to be trained daily.

Improving your self-discipline will equip you to deal with conflicts, establish Healthy Habits, and improve your control.

Want A Healthier Relationship with Your Own Thoughts?

Although many of us associate fitness with healthy eating and healthy motion, the way we think and feel can have a major influence on our health.  Positive thinking includes encouraging self-talk and optimism. There are many benefits of having an optimistic mindset, including effective stress management, increased focus, and more confidence. Here are some tips for building a healthy relationship with your thoughts:

  • Positive affirmations. Positive affirmations can relax you and control stress. Instead of saying, “I can’t do this”, try “I can handle this by taking one step at a time.” This can help break down a seemingly overwhelming task into manageable steps.
  • Focus on the present. Some sources of negativity can stem from a memory, recent event, or the uncertain future. Try focusing on the current moment instead. You will likely realize that the situation is not as bad as you’ve imagined it.
  • Redirect your thoughts. Create happy thoughts, envision your happy place, or give yourself positive feedback to help keep negative thoughts in check. This can help redirect your thoughts when you start to feel stressed or anxious.
  • Believe you will succeed. It can be helpful to visualize yourself reaching your goal or completing your project successfully. Picturing exactly what you’d like to accomplish can help you feel more positive and can encourage you to reach your goal.
  • Give yourself credit. Instead of focusing on what could go wrong, acknowledge what’s going right. Give yourself credit for your progress and allow yourself to feel confident about your accomplishments.

While we may not be able to change certain factors about lives, such as where we live, our jobs, or families, we can utilize these techniques to challenge negative thoughts and approach our frustrations with positivity.

Ask me, your OPTAVIA Coach, about other ways to build a happy relationship with your thoughts on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

PLAY ABOVE THE LINE….

TAKE RESPONSIBILITY

PLAY ABOVE THE LINE!

There is a fine line between ordinary and extraordinary, but what’s great is that YOU define your destiny by having control of your life and choosing what happens.

It all starts with being responsible for YOUR choices and actions; taking the necessary steps to become the most genuine, humble and compassionate version of YOU.

Reacting in stressful situations can be difficult, so follow these tips when striving to live your life above the line:

  • It’s not about who wins. Make the choice to be kind, and adapt this philosophy into your daily routine, if possible. Petty arguments can happen frequently, but you can avoid wasting precious time and energy by preventing an argument before it begins.
  • Step away from conflict. When faced with a hostile situation, often the best, but hardest thing to do is walk away. Remember: walking away doesn’t mean you’re a weak person. It means that the situation doesn’t warrant your attention and energy.
  • Be nice for the sake of being nice. Complement or do good things for others without expecting anything in return. We often fight for attention, praise, compliments, and favors, but the most compassionate and genuine people are those that do good deeds, and don’t expect a thing in return.
  • Your reactions speak volumes. Don’t sweat the small stuff – let it roll right off your shoulders! Everyone has flaws, but nobody likes when they are exposed. It’s important to accept that criticism is part of everyday life. It’s up to you to not take it personal.

OPTAVIA leaders intentionally shift above the line by taking ownership, and accountability on their journey to lifelong transformation, one healthy habit at a time™.

Ask me, your OPTAVIA Coach, how living above the line is an important part of Optimal Health, wellbeing and success.

Join this week’s Habits of Health Webinar, Living Above the Line, on Wednesday, October 10th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Certified OPTAVIA Coach, Lisa Castro.
HOW TO CONNECT:
Please click the link below to join the webinar:
https://zoom.us/j/113312513Or iPhone one-tap (US Toll):
+1(646)558.8656Or Dial (US Toll):
+1(646)558.8656And Enter the Pin: 113312513#

I DARE YOU!!!!

SMART GOAL.1

This newest topic will focus on becoming a goal setter! One of mine is to consistently post topics that will create conversations and fully integrate you into the culture of the Habits of Health!  😉  This marks my return.  Hope you like it!

Here is an excerpt from an article from OPTAVIA’s very own Behavioral Therapist  Nick Frye!

Psychological Barriers to Action – and How to Deal with Them

People who adhere to their weight loss and maintenance regimens achieve and sustain weight loss; pretty simple, right? If you stick to the plan, it works! However, many people struggle to do this. Is it lack of knowledge or lack of motivation or a lack of willpower? The most common psychological barriers are summarized by the acronym FEAR:

F = Fusion with Unhelpful Thoughts. Sometimes we’re so caught up in our thoughts that we aren’t even AWARE of them or that they dictate our behavior. We are allowing our thoughts to tell us what to do. When a person sets out to make a change, it’s normal for their mind to generate “unhelpful” thoughts like: I’m too busy, I can’t do it, I’ll fail, It’s too hard, and so on.. It’s a common misconception that our thoughts control our behaviors. They certainly influence our behaviors, but ultimately we have a choice. Becoming ‘fused’ with unhelpful thoughts throws us off-track.

E = Excessive Goals. If a person’s goals exceed their resources, they’ll either give up or fail. Necessary resources could include a person’s skills, ability, social support, time, money, and physical health. Setting goals that are too difficult or impossible will only result in frustration and abandonment.

A = Avoidance of Discomfort. The pursuit of goals that pull us out of the “comfort zone” almost always generates significant anxiety. This discomfort is inevitable when it comes to lifestyle changes. If we are unwilling to make room for that discomfort, then we will not take action.

R = Remoteness from Values. If a person loses touch with their values that underlie their goals – if it doesn’t seem meaningful or important to them – then they will lose motivation. Values can provide a deep motivation that helps to sustain the practice of new skills, or the pursuit of challenging goals, even when it’s difficult, tedious or anxiety-provoking.

So, how do we address these barriers? Well, the antidote to FEAR is DARE:

D = Defusion from Unhelpful Thoughts. The mind is a reason-giving machine, and as soon as we think about doing something that pulls us out of our comfort zone, it cranks out all the reasons why we can’t or shouldn’t do it. If we wait until the day when our mind stops “reason-giving” before we do the things that really matter in life… we’ll never get started. So, if fusion with reason-giving is a major barrier to action, then naturally we target it with defusion. This means separating or distancing ourselves from unhelpful thoughts, letting them come and go instead of being caught up in them. Defusion means noticing thoughts rather than being caught up in thoughts; and letting thoughts come and go rather than holding on to them. One of the simplest ways of separating from thoughts is to write them down. This helps a person to take a step back and see the thoughts for what they are: a string of words. Nothing more, nothing less.

A = Acceptance of Discomfort. This means making room for painful thoughts and feelings so we can do what matters. Asking, “Am I willing to feel some discomfort, in order to do what matters most to me?” If a person is unwilling to make room for the inevitable discomfort, they need to either connect with their values or set easier goals.

R = Realistic Goals. If your goals exceed your resources, you can:

1. Create a new goal to acquire those resources
2. Accept the limitations of your reality and change the goal to adapt in the best way possible.

The journey of a thousand miles begins with one step. If a goal seems too big, make it smaller. If walking for 30 minutes is too much, cut it back to ten. Ask yourself: “On a scale from zero to ten, where ten is ‘I’ll definitely do this no matter what’ how likely are you to actually do this?” If you score less than seven, best change the goal to something smaller and easier.

E = Embracing Values. If you are lacking motivation, reflect on why you’re doing this.

The desire is to move forward….always and in all ways!  Would love your thoughts if something here resonates with you.  I am keen to share this topic!

Rx-ercise – Dr. A’s Prescription!

Posted: 19 Apr 2017 08:00 AM PDTexercise image

Can’t nix that nagging neck or back ouch? Chances are you need a prescription for movement, not medication, a study in Arthritis Care and Research notes. Less than half of people with chronic pain surveyed were told to exercise – a proven remedy!!!

Let’s address a common misconception in the wellness industry:

A healthy lifestyle means setting aside time for exercise, yes, but it also means making Habits of Healthy Motion a part of your entire day, not just the half hour or hour that you spend lifting weights.

Just so there’s no confusion, scheduling time specifically for exercise is still important. You should aim to get at least 30 minutes of exercise activity a day (walking is a great place to start).

The problem is that even if you meet the recommended amount of dedicated exercise a day, it will still only take up, less than 2 percent of your week. That leaves a lot of time for you to be sedentary when you should be staying active and burning calories. In Dr. A’s Habits of Health, he divides these categories into Exercise Activity Thermogenesis (EAT; dedicated exercise time) and Non-Exercise Activity Thermogenesis (NEAT; the motion that makes up the rest of your day).

NEAT is actually a much more efficient way to fight calorie creep and a more important contributor to energy expenditure. It’s also much easier to do—in fact you’re already doing it. With a little bit of planning, you can do it even better!

The goal is to make motion a near-continuous part of your day. This can be a challenge in a modern world where we have long commutes to work and may spend the majority of a workday parked at a desk, but it’s still possible to incorporate some of the steady activity that kept our hunter-gatherer ancestors fit and lean.

Here are some ideas to get you started:

  • Stance Pay attention to your posture. Instead of melting into your office chair, activate your core, align your body properly, and focus on the foundational muscles that give your core strength, especially when you are seated. If you can sit on an exercise ball at your desk, you are less likely to forget about your posture.
  • Strolling You should aim for a daily count of 10,000 steps. If you park a bit farther from the door, use the far water cooler at work, and take the stairs instead of the elevator, you can reach your goal before you hit the treadmill for a workout.
  • Samba Dancing is a great way to burn calories and lift your mood. Listen to music at work and tap your foot or bounce your head to the beat. If you’re listening to music at home during chores, bust out some of your favorite moves while you’re at it.
  • Switch For simple daily tasks, try using your non-dominate hand. This forces your mind and body to do a little bit of extra work, which is great for brain health as well, and you will burn some easy calories in the process.
  • Mindfulness During a long day, it’s all-too easy to forget about your Habits of Healthy Motion. Set an hourly reminder to get up and walk (or at least stand for the next phone call), and with some practice you will become more aware of your need for motion.

Our days should be full of activity. Even if getting up from your office chair every hour doesn’t seem like a huge step forward, keeping that habit strong for months and months will introduce a wealth of motion to your life and will help to combat the many health consequences of a sedentary lifestyle.

So get moving!

Thanks, Dr. A….let’s rock some motion!!!!