Tonic Newsletter – 30th October 2017

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CHANGE YOUR MIND TO CHANGE YOUR BODY

When it comes to losing weight, your own mind can be your biggest enemy, whether it’s talking yourself out of a workout or talking yourself into a Friday night take-out. As hard as it can seem, changing the way you talk to yourself is so important to achieving your goals. and takes a lot of the stress and drama out of the journey.

How many times have you thought that you’re depriving yourself as you stare at a chocolate chip muffin? After all, isn’t everyone else is eating those things! But once you go down this road, it’s hard to stick to a healthy eating plan without feeling as if your life is a bore. The result: You end up giving in. If this happens regularly, it will keep you from hitting your goals.
Change it: The definition of ‘deprivation’ is: the damaging lack of material benefits considered to be basic necessities in a society. The key word being: necessities. We all agree that food in general is a necessity. But a chocolate chip muffin? So the next time you think you’re depriving yourself, take a step back and ask yourself two questions.
1 Am I really depriving myself of a necessity? And 2 If I don’t change my eating habits, what am I really depriving myself of? The answer: A healthier, happier life. Keep that in mind and you’ll stay on track.

How many Times have you thought ‘I’ll start tomorrow’. We’ve all said this to ourselves at one point or another, whether it was about food or exercise. And we all know that “tomorrow” never comes and you get stuck in a vicious cycle of putting off change.

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Change it: The moment you think “I’ll start tomorrow,” ask yourself what little step forward you can make RIGHT NOW. Not later in the day, but that exact moment. Can you make a small tweak with what you’re about to order for lunch, or refill your water glass before you type another email? You might fear change, but the sooner you get started, the sooner you’ll see results. You can do this.

When you get out of the habit of regular exercise, it’s easy to blame it on your busy schedule, family life or a host of other things. But the fact is, your days aren’t going to get any longer.
Change it: Instead of telling yourself, “I don’t have time,” say, “I choose not to exercise today. Instead, I’m choosing to watch TV, or to stay late at work,” or whatever else you’ve got going on. Reminding yourself that you’re making a choice on how to spend your time makes it a lot harder to let yourself off the hook, and it’s also empowering. It reminds you that you do have control over your day and what happens within those 24 hours. If you’re skipping a workout, that’s OK, but do it because you choose to.

When you’re eating well and working out regularly but still not seeing results, it’s definitely easier to say ‘I have a slow metabolism’ than to take a hard look at what you’re doing, or perhaps not doing. And while it’s true that some people are genetically predisposed to being overweight, there are tons of possibilities for why you’re not losing weight, most of them leading back to your own habits.

Change it: Instead of sitting back and placing the blame on something you can’t control, replace that power- robbing thought with the truth: “I have the power to change my health and fitness.” Whether it’s fitting in a few muscle-building moves throughout your day, stepping up the intensity of your workouts, or choosing smarter snacks, there are plenty of things you can do to step up your metabolism—and none of them involve pointing the finger at something beyond your control.

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YOU’RE IN CONTROL

We all feel a bit sorry for ourselves from time to time, but let’s be honest: there are people out there who have it easier than you. But there are plenty of people who have it harder, too, and some of them are still finding ways to outsmart their genetics and life situations to take control of their health. If you think and believe defeatist thoughts long enough, they will start to come true. Change it: Replace the negative mantra with something positive, like, “I’m determined to succeed,” and watch how quickly things change. Instead of dwelling on the things you can’t change, focus on improving the things that you can. And even if it doesn’t seem like it, remember – you’re in control.

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Cheryl Hicks offers Tonic patients complimentary support with motivation, health and well-being. Drop Cheryl an email on cherylkhicks@me.com for free support and further information.

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