Day 80 – 1% Change {90-Day Challenge} Speeding up Your Metabolism

October 21, 2015October 28, 2015 | Robynn

You were born to win. But to be a winner, you must plan to win, prepare to win, and expect to win.
~Hilary Hinton “Zig” Ziglar

Lately I’ve been doing a lot of research regarding increasing one’s metabolism. I know I have heard other women say this often, but sometimes I seriously think my metabolism is stuck! I feel like it has been that way since I was about 26.

I vividly remember when my body changed in that regard. I went from being able to drop 10 pounds – by running 3 miles a day for two weeks – to having to work my tail off to get that number on the scale to barely move!

At one time, I even had my thyroid tested because I was sure I had hypothyroidism {an under-active thyroid disease}. Yes, I even Googled it and my symptoms seemed to confirm this condition {low body temperature}. But when the blood work came in I got a clean bill of health!

In my research, I discovered some common threads running through the different articles regarding how to help speed up your metabolism, so I am going to do my best to adopt these habits in my life:

DriNk GrEeN TeA. {I have tried to do this on numerous occasions to no avail, but when I read over and over that green tea can increase your metabolism and burn fat I was sold!}
EaT MoRe ProTEiN. {Already knew this, but I am going to try to swap out my empty calorie snacks for high protein snacks such as Greek yogurt and nuts.}
HIIT {High-Intensity Interval Training}. I was convinced years ago that intervals were a very efficient way to burn calories when I read, “Interval training burns calories like lighting fluid.” So, am thinking I may want to add some more.
Make sure you are EatiNg EnOuGh CaLoRiEs for your body.
LiFt WeiGhts.

If you are feeling that you are “stuck” you might want to try some of these strategies! Whatever you do, don’t quit, just keep making those 1% changes!

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 75 – 1% Change {90-Day Challenge} What are You Telling Yourself?

October 16, 2015October 21, 2015 | Robynn

Be a doer and not a critic.
~Tony Blair

Research shows that women speak about 20,000 words per day compared to the 7,000 words that men speak.

InTeReStiNg.

But even more interesting to me would be to learn the amount of words that we speak to ourselves in the course of a day. Would it be twice as much? Half as much? About the same?

My guess is that we talk to ourselves way more than we ever talk to others.

Regardless of how many words we speak to our self, the fact remains that our dialog is continuous.

And that’s SiGniFiCaNt.

Because what we tell our self is what we really believe to be true. And this powerful self-talk becomes our reality.

That is one reason I like to be intentional about my self-talk and speak AfFiRmAtiOns – powerful statements declaring what I desire to do, be, and have. Statements that help speak my dream into existence.

Jack Canfield (author of the Chicken Soup for the Soul book series) talks about affirmations in his book The Success Principles. We also talk about them in our book, Peace with Food: Eat What You Want. Never Diet Again. Live a Happy Life. Affirmations such as:

I am confidently living a life of PeAcE.

I have all the ReSoUrCeS to do what I am called to do.

I am StRoNg and courageous.

Don’t those statements just make you feel better and give you hope?

The fact is that you are constantly talking to your self. Will your words be ones that build up or tear down?

What uplifting affirmations can you begin to speak about yourself starting today?

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 71 – 1% Change {90-Day Challenge} Solitude

October 12, 2015October 16, 2015 | Robynn

Follow effective action with quiet reflection. From the quiet reflection will come even more effective action.
~Peter Drucker

Been spending a lot of time in ReFlecTioN lately. One way I do that is by journaling.

Actually, writing in my journal is very TheRaPuTiC for me. It keeps me grounded and helps me pin down all the thoughts zinging around in my head. When I write, I feel anchored and gain clarity. Been doing it for years and can’t ever imagine not doing it.

Am looking at some of the passages I have underlined in my book The 15 Invaluable Laws of Growth by my MeNtoR, John C. Maxwell, and he has the following to say about this subject in Chapter 4 – The Law of Reflection:

“Study the lives of the great people who have made an impact on the world, and you will find that in virtually every case, they spent a considerable amount of time alone thinking. Every significant religious leader in history spent time in solitude.”

And that is where I’m going to spend some time. In solitude and reflection, asking myself what my next step is to make a 1% change today.

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 67 – 1% Change {90-Day Challenge} Intentional

October 8, 2015October 16, 2015 | Robynn

Patience, persistence and perspiration make an unbeatable combination for success.
~Napoleon Hill

Here’s a question for you. Do you go throughout your day on pilot or are you living on purpose? Do you plan ahead and then do what’s necessary to complete that plan or do you just let life happen to you?

If we want to live our BeSt LiFe EvEr it will require that we be intentional. John C. Maxwell says that being intentional is deciding on the front end and then taking action. Some people call this being proactive. It’s being in the frame before the action happens instead of after the fact when there’s nothing that can be done about it.

As we finish up this 1% Change {90-Day Challenge} take note. HoW InTeNtioNaL ArE YoU? What can you do to become more intentional? What type of system do you need in place so that you can be intentional.

All are questions worth pondering.

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 64 – 1% Change {90-Day Challenge} The Right Kind of Pain

October 5, 2015October 16, 2015 | Robynn

We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.
~Jim Rohn

If the above quote is true (and I think it is), I then have to ask myself the following question,

What kind of pain am I currently experiencing in my life, ThE pAiN Of DiSciPLiNe OR the pain of regret/disappointment?

Today I am pondering this question in the following areas:

PeRsOnAL
ReLaTiOnShipS
FiNaNcEs
PrOfEsSiOnAL
SpiRiTUaL

Must admit, I am experiencing the pain of disappointment and regret in some of those areas. TiMe To Do BeTtEr. And I will do this intentionally by reflecting and then making the necessary adjustments.

Lesson Learned: Pain isn’t always a bad thing if you are experiencing the RiGhT KiNd Of PaiN.

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 61 – 1% Change {90-Day Challenge} Finding What Works

October 2, 2015October 16, 2015 | Robynn

I have not failed. I’ve just found 10,000 ways that won’t work.
~Thomas A. Edison

If you have ever been to a kids bowling party you have probably seen the BuMpErS that are placed on both sides of the lane ensuring that the bowling ball will knock over at least one pin and not go in the gutter.

This system of bumpers on the lanes GuArAnTeEs that these kiddos will all have some level of success at the game of bowling.

There is a principle here, providing us with a GrEaT LeSsOn for life:

Implementing effective systems in our lives will ensure that we’ll be successful at the game of life.

Ever since Lara and I started on the Peace with Food journey we have been experimenting with systems – food and non-food related. Some of those systems worked and were adopted and others failed and were abandoned. Implementing the systems that worked for us individually is what has brought us SuCcEsS.

Let me share a few of my systems:

EaTiNg BrEaKfAsT – In the past, I would eat a high-carb breakfast at 6 a.m. which left me famished by 9:30 a.m. and made me feel like I was on a diet {because “the rules” said I couldn’t eat until at least 11 a.m.}. This made me feel so defeated I would just throw in the towel and eat. And since I was already breaking one rule I would go all out and chow down!
SnAcKiNg – One bad habit I had was to graze like crazy until I had no idea how much I had eaten. Now I snack on fruits and vegetables.
CrEaTiNg TeMpTaTiOn FrEe SpAcEs – I don’t keep chips, sweets, and tempting foods in my pantry or fridge. I only have them when they are truly a Mr. Right food, have made a plan to enjoy them in moderation, and then remove what’s left.
BeInG InTeNtIoNaL – Spending time with my planner each evening, planning the next day.
IdEa CaTcHeRs – Keeping note pads and pens around the house, my wallet, and in my car so that I can jot down the many ideas that pop in my head. These include: exciting ideas that I want to pursue professionally, mental reminders to complete a task such as, “I really need to pick up the dry-cleaning.” Or an inspiring thought.

Those are just some of my systems. With every “failure” and new experience I keep adding new ones.

What are your systems that help KeEp YoU On TrAcK?

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Day 58 – 1% Change {90-Day Challenge} How to Stream-Line

September 30, 2015October 16, 2015 | Robynn

Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.
~Denis Waitley

Do you ever feel like you are SpInNiNg pLaTeS and it won’t be long until they all come crashing down? I can’t tell you how many times I have found myself in that predicament. My personality type has tendencies to over-commit. I impulsively say “Yes” to something and then realize shortly thereafter, “Oops. I should have never agreed to this!”

In the last few years I have taken some time to learn more about myself. After all, one of the principles of Peace with Food is KnOw YoUrSeLf. In this process I have come to understand HoW I Am WiReD and the strengths and weaknesses inherent with that wiring. And I have also had a lot of failures.

But these failures have served a HiGhEr PuRpOsE. They have helped me peel the onion so to speak – getting me more StReAm-LiNeD aNd SmArTeR as to what works and what doesn’t.

When I started this journey I began with a huge gap between where I was regarding Peace With Food and where I wanted to be. With each “failure” {a.k.a mess up, throw in the towel, slip up} I close that gap a little bit more by CrEaTiNg A sYsTeM that eliminates the little foxes that tripped me up. (I talked about little foxes – those little things that seem so insignificant, but that make the biggest difference – in my last post.)

This is what stream lining is all about. It is removing those little things that cause the biggest problems and instead creating what my mentor, John C. Maxwell, calls systems. Here is his definition of a system:

A process for predictably achieving a goal based on specific, orderly, repeatable principles and practices.
{From The 15 Invaluable Laws of Growth page 109}

One example of a system that you no doubt will be able to relate to is our system of traffic lights in the US. When you approach an intersection, you don’t have to think about what you need to do. You just AuToMaTiCaLLy go if the light is green and stop if it is red. No indecisiveness. No hesitancy. Instead you know exactly what to do.

How would you like to have systems in place that take away the second guessing and indecisiveness? Systems that are intentional and purposeful, ultimately helping you AcHiEvE YoRr GoaLs and honor your priorities?

Life just runs smoother with systems.

Stay tuned to my next post. I will share with you some of my systems to help give you ideas for creating your own systems. But in the meantime, ask yourself:

What systems do I have in place?

System for BrEaFfAsT?

System for snacking?

System for getting my kids up and OuT tHe DoOr to school in the morning and doing it in P E A C E!

System for dealing with temptation?

System for going to the grocery store?

Do you have systems? Are they EfFeCtiVe?

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.

Compliment Etiquette

September 29, 2015 | Lara

How do you respond when someone gives you a compliment? Do you shrug your shoulders, shake your head, start laughing, or just deny that the compliment is true? Have you ever given someone a compliment who responded in this way? How did it make you feel?

When I was a camp counselor in college, people would compliment my singing talent quite often. I never made a big deal about it, and come to think of it, at times I don’t even think I said “thank you.” It probably sounded more like “Oh. Well, I had a good music teacher.” It wasn’t until someone called me out on it that I realized how my responses were rude to the person giving them, let alone to myself and God!

Being HuMbLe is a quality that God wants us to possess, but being COURTEOUS in our response is also important. If someone gives us a compliment, whether we agree with them or not, we need to be kind in our reply. A simple “Thank you” will do, allowing you to be a gracious and humble receiver.

Some people don’t accept compliments well because they don’t like to be in the spotlight. If that is the case for you, remember that all of our talents or successes in life are because God blessed us with them. He gives each of us a talent whether it is a quality singing voice, a warming smile, or being a good listener. By saying “THANK YOU” not only does it show appreciation to the person giving the compliment, but also thanks God for the wonderful qualities he has given us!

Next time someone says something N I C E try responding with confidence and appreciation! It will not only make you feel better but will encourage others to continue sharing a good word!

Day 55 – 1% Change {90-Day Challenge} Catch the Little Foxes

September 26, 2015October 31, 2015 | Robynn

Failure, repeated failures, are finger posts on the road to achievement. One fails forward toward success.
~C.S. Lewis

I love this quote because, to me, it EpiToMiZes tHe JoUrNeY I have been on. My failures were indeed the finger posts pointing me to achievement. When I was TeAcHabLe and maintained the right attitude, they served as incredible and effective teachers. Then, and only then, did I learn the valuable lesson they were teaching me! And as crazy as it sounds, they are responsible for helping me find Peace with Food.

One of the reasons failure is So PoWerFuL {if you let it teach you} is because it requires you to take a long look at the little things tripping you up and keeping you from success. I like to call these little things tHe LiTtLe FoXeS which I got from a passage found in Song of Solomon 2:15 (CJB) which says,

Catch the foxes for us, yes, the little foxes! They are ruining the vineyards when our vineyards are in bloom!

It truly is the little things that make All tHe DiFfErEnCe. Ever since I started the Peace with Food journey I have been identifying the difference makers – my little foxes.

In my next post I will talk about how I use those little foxes to help me StReAm LiNe and CrEaTe SuCcEsSfUl SyStEmS, but in the meantime, let me ask you this:

Can you identify the little foxes in your life?

What trips you up in PeAcE WiTh FoOd?

Your FiNaNcEs?

ReLaTiOnShiPs?

PrOfEsSiOnAlly?

PeRsOnAlly?

Answering this question is Step #1. It TaKeS CoUrAgE to look inside and admit your weaknesses, but without it you can never MoVe FoRwArD, so be courageous!

What are your “little foxes”?

P.S. For the previous post in this series click HERE.

For the next post in this series click HERE.