Power of Consistency

So this article might offend some of you. It might make some angry. But I have to say it. The reason why there aren’t more millionaires, more great businesses, happy marriages, more well­behaved kids, and more people in shape all boils down to one thing.

Consistency. 

If you’re not consistently working to improve yourself, consistently working to grow your business or get better at what you do or consistently eating healthy and exercising, you’re moving backwards. Let's be honest, these days most people have the attention span of a flee.

To achieve anything great requires a commitment to consistency in order to see that vision of greatness come to life.

I can’t tell you the number of times I speak to people who want to lose weight and get in shape. And guess what their number one challenge is?

Sticking to a regimen.

Or in other words consistency.

To be consistent, you have to take the long view. You have to see the forest for the trees. You have to be able to get over the little hurdles and setbacks and know that you are on a journey that most likely won’t happen overnight. Greatness is a process.

Weight loss is a process.

Learning to eat healthy is a process.

Putting your needs first is. a. process.

Communicating well with your partner is a process.

And all of these things can lead to an incredible outcome whether it be making more money, being in a great relationship or wearing a two piece at the beach, but they are require consistency in action and effort.

And the truth of the matter is, when you really REALLY want something, you’ll do whatever it takes to get it. (iPhone 6s anyone?)

So if you’re having a hard time being consistent with anything in your life, question your motivation. How badly do you want it?

Because the truth is most people think they want to lose weight more than anything. I ask them if they are sure they really want it. And they implore me that YES! They really really want to lose weight.

And sometimes I tell them, that’s not the truth. The truth is that they REALLY want something more. They want the cookies more. The fried foods more. The gummy bears more.

Because when you really want something, you will move through hell or high water to get it. You will scrimp and save. You will do what it takes and will do it consistently until you get it.

So what do you really want?

Your friendly neighborhood cellulite fighter,
Aja

P.S. As a special gift to HWHN readers, I want to help you be more consistent when it comes to your workout regimen, so I’m giving away a copy of my 7 Best At Home Workouts. Grab your copy today by clicking this link: Aja’s 7 At Home workouts
www.ajadavis.com

5 Proven Strategies to Avoid Holiday Weight Gain

Do you know what 40% of Americans DREAD about the holidays?

Gift shopping? Nope.

Traveling? Nope.

Seeing certain relatives? Well, maybe, but that’s not it either.

What 40% of Americans dread most about the holidays: WEIGHT GAIN.

Why? Because the weight gained during the holidays often becomes the unwanted, un-returnable gift that unfortunately kept on giving! Not losing the weight gained each holiday season and post-holiday period could result in steady weight gain year after year.

And I know that feeling of dread! A few years ago I gained 20 pounds because binged and ate to my heart’s content. I filled myself with too much eggnog, pies, cakes, nuts, and other calorie rich holiday foods.

Since then, I’ve learned to be a more mindful holiday eater.

Here are 5 simple, but proven, tips to help you avoid holiday weight gain:

Tip 1: Be Conscious of Calories. Compared to other times of the year, the amount of calories consumed during the winter holidays increases dramatically. Make no mistake about it, calories can add up unsuspectingly fast. Be mindful of what you drink too. There are lots of calories in eggnog and alcoholic drinks. Think about whether you would prefer to eat or drink your calories.

Tip 2: Plan and Scan at Holiday Parties. Be picky, picky, picky. Scan the buffet and fill your plate with foods that are simply prepared. If possible, sit down and take the time to taste and savor every bite. Resist the urge to go back for more by waiting at least 20 minutes for your brain to register that you are comfortably full. If you are still hungry, eat more vegetables and drink water.
If you must have dessert, practice the three-bite rule to keep your sweet tooth in check. Take a first taste, a satisfying middle one, and then a lingering third bite.

Tip 3: Manage Stress. You may find aspects of the holiday season hectic and stressful for any number of reasons. If someone is stressing you out, remove yourself from that individual and take deep breaths. Also, this may sound simple, but be sure to get 8 hours of sleep each night.

Tip 4: Keep Your Body Moving. Do not abandon your regular exercise routine during the holidays. Concentrate on consistently doing simple workouts. So what if you can’t get to your favorite yoga class or find time for the treadmill? Even just 15 minutes can help you maintain your fitness level and/or fight the extra indulgent treats you enjoyed. For example, jumping rope for 15 minutes torches about 190 calories and a quick yoga sequence at home can help you stay flexible.

Tip 5: Eat More Veggies & Fruits Everyday. Play with your food and look for ways to incorporate more veggies into your breakfast, lunch, and dinner meals! Eating low-energy dense foods such as veggies and fruit during the holidays (and beyond) will help create a sense of fullness, so you consume less calorie rich foods.

Research shows the feeling of fullness people experience after eating is more a function of the amount or volume of food consumed rather than the number of calories or grams of fat, carbohydrate or protein consumed. So you could eat a volume of calorie rich foods that don’t make you feel full, whereas eating a large volume of nutrient rich whole foods would make you feel satisfied. That is why you should use veggies and fruit to create a feeling of fullness or satiety at holiday parties.
This season you will ward off unwanted, unhealthy, un-returnable weight gain using these proven strategies. And, if you do splurge, don’t beat yourself up…just get right back to normal eating and exercising, and do a better job at the next party. Keep these tips in mind to make it through the holidays with ease.

About the Author:
Despite excelling professionally, Tosh struggled with being overweight and  was nearly 300 pounds. She is now know as The Healthinista, not because she's a size 4, but because she has lost 70 pounds and continues to strive forward. In addition to speaking engagements, Tosh facilitates corporate wellness workshops, business retreats, and individual coaching. Learn more about +Tosh Patterson at www.toshpatterson.com. Tosh will be joining us as a presenter for the 2014 Whole Woman Expo, April 13, 2014.

The Five Biggest Lies We Believe

by Tosh Patterson

Have you ever lost some weight, gained some weight? Then repeated the lose/gain yo-yo pattern?

Me too. You're not alone in that experience.

I was able to get out of the yo-yo pattern by first shifting my thinking. Releasing weight, instead of losing weight.

Releasing the mental weight of past hurt, fear, and doubt. Letting go of not feeling good enough. Losing implies you will find it again and, well, I know you don't want to find old physical or mental weight.

Coming at healthy weight management from the angle of releasing weight, instead of losing weight has made all the difference. And, honestly, taming my own inner mean girl seems to be more of a hurdle than shedding the pounds.

After working with clients PLUS my own personal experience, I believe there are 5 big ugly lies that keep us stuck.

Until you can recognize the lies you tell yourself, you'll stay stuck inside a blind force that keeps you standing still. The real question is, how long will you continue to let self-sabotage keep you away from vibrant health and well-being?

The 5 Biggest Lies We Believe

Lie #1: It Must Be Perfect. I can't say it enough: ditch perfection & chase consistent action. Striving for perfection can be toxic & cause you to throw in the towel if you make one mistake. MAKE MISTAKES...these are signs of your own growth.

Lie #2: I Don't Have Time. That's just a grown-up excuse for 'I don't want to'. There are more than enough hours in the day for you to cook your meals and exercise for 15 minutes. With 24 hours in the day, how many are you throwing away on TV, email, FB, etc? Make yourself a priority!

Lie #3: I Have To Because. In each moment you have power of choice: from what you put on your plate to what you drink to what you wear, you are always in choice.
There is absolutely nothing in the world that you have to do for yourself, or anyone else. Come, instead, from the mindset of 'I want to do this for myself because I say it's important".

Lie #4: I Can't.

Umm, hello, yes you can! Stop beating yourself up. Stop playing small. You are more than capable...just take the first step.

Lie #5: I'm Not Good Enough.

This, perhaps, is the hardest of the lies we believe. It lurks in our minds and it keeps us from stepping into being our best selves.

Often people say 'eating well is too expensive' or 'I can't do that (fill-in the blank) for myself'. But the truth is that you are more than worthy of eating well & living well. You deserve to be happy and love the skin you are in. You ARE good enough!
If your lie is one of these five, or another, we all have the ability to break free!

Here are three simple steps to help you break free from the lies:

Step 1: Accept responsibility for the lies you have told yourself.
Step 2: Acknowledge them when they arise.
Step 3: Practice releasing them & embracing YOUR POWER OF CHOICE.

So I invite you to break free from the lies that are ruining and limiting you from being your absolute best self.

About Tosh: Chief Healthinista, Tosh Patterson, helps her clients shift from being overweight to healthy weight with a three step system. She helps smart & successful women snatch back their lives, win back their bodies, and restore their mindset for long term success. Despite excelling in many areas of life, Tosh struggled with being overweight and was nearly 300 pounds. She is now known as The Healthinista, not because she's a size 4, but because she lost 70 pounds and continues to strive forward.

In addition to individual coaching, Tosh conducts corporate wellness workshops and business retreats. To receive Tosh's "Free Video Training Series Jumpstart Your Health" visit her site.