Vicky Countess Coaching
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VickyCountessCoaching

New thinking for a new you

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Old-new mindset

‘The Holidays” are upon us all with Thanksgiving just a week away.

For many this means Holiday Overeating.

And this is not just the one Thanksgiving meal I am talking about – but overindulging for weeks.

And with this overeating often comes the feelings of regret, shame and even disgust.

What if I told you that you can absolutely have a wonderful holiday season AND feel great afterwards?

Yes, it is possible!

Really.

And it all starts with being intentional with your thinking.

It begins with your new thinking and focus – the new way you want to approach your eating during the next weeks – not your old thinking and approach that might include:

  • I MUST eat everything and more, after all it’s the Holiday
  • If I don’t eat all the goodies, I will feel deprived
  • I will hurt the feelings of others if I don’t eat “everything”
  • It’s all so good, I just can’t stop myself
  • Food is what this time of year is all about

Instead, here are just some sentences that you might want to regularly repeat (bonus points for writing it out to read and re-read):

  • I can eat to “just enough” – it is satisfying and okay
  • The new me is happy to eat more healthfully and I feel better for it
  • This Holiday season I want to take care of myself – and I will!
  • It’s possible to have a wonderful holiday season and feel good afterwards

By the way, here are some intentional and specific tips:

  • Instead of taking a nap after eating, go for a walk
  • Instead of starving yourself until the “big meal” – eat a solid breakfast with some protein
  • Instead of inhaling your Holiday meals – mindfully eat by chewing slowly and savoring the food

If you are wanting some help with making some new decisions about your holiday eating where you will have support, accountability and tons of tips and tools to make ALL THE DIFFERENCE, get on my calendar for a complimentary session and let’s talk!

 

Are you taking the best care of yourself?

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Self Care is not luxury

Is there always something that gets in the way of taking the very best care of you?

It could be you think that you are too busy with your kids, parents, business or even the laundry – everything seems to get in the way.

Or maybe you are telling yourself that it is selfish to spend any time, money, or energy on yourself.

Or maybe you are telling yourself it’s just not a priority now.

Especially because the Holidays are coming, and you will tell me that this is NOT the time to start to lose weight and get into shape.

To which I reply, if not now, then WHEN?

In fact, there is no better time than NOW.

Think about what will it cost you to keep on waiting to focus on YOU?

  • Getting deeper into the abyss of overeating and overindulging
  • Continuing to live that sedentary life
  • Continuing to feel guilty and ashamed that you aren’t taking any action
  • Putting off feeling better physically and mentally

You deserve to start taking care of yourself now!

I am passionate about helping my clients with their self-care, making it a priority, and getting results.

I help by providing do-able tools, ongoing support, and accountability.

If taking the very best care of yourself makes sense to you, get on my calendar for a complimentary session and let’s talk.

 

What are your excuses?

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you are not too busyYou set out a plan – whether it is to cut down on desserts, nighttime snacking, or another variation – in the hopes of losing weight.

And/or you decide to really start doing exercise every morning.

Wahoo – you have a plan!

And then life happens, and that moment comes when your plan gets pushed to the wayside.

And it will happen.

The rolodex of excuses looms large in your mind:

  • I’m too busy
  • I’m too tired
  • This is too hard
  • This will never work
  • I’ve never have been able to do it before

And then you quit.

You don’t lose the weight or get into exercise at all.

And how will you feel then?

Probably not so good.

And most importantly, what will NOT taking action cost you?

Working with me, we figure out the right strategies to be successful, learn tools to get you over the hump when those sneaky quitting thoughts creep in, learn to be consistent (not perfect, because who is?), and have accountability until you do reach your goal.

Right now there are 2 ways to work with me:

In a group setting starting September 9th for 30 days for just $30.

    • Here we will pick 1 habit that will be impactful and easy for you do with accountability.
    • Here you will learn different effective tools to use in the challenge and beyond.
    • Sign up at:  https://conta.cc/3JtDsmz

OR…

One on one coaching where it is all about you!

    • You recognize and admit that you need some personalized direction, clarity, and accountability to get you to your goal.

In either case, get on my calendar for a complimentary session to get more details and move forward on making a positive difference in your life.

 

It’s not about the bikini

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healthy foodAre you realizing that you really need to get serious about losing weight?

And we are not talking about losing weight to get into a bikini this summer.

You are way beyond that!

As you age, you really want to lose the extra lbs. to ensure that you stay vibrant and energetic, whether it is keeping up on the pickleball court or being active with your grandchildren (or future grandchildren).

And you want to stave off any health issues, too.

There are many health implications about getting to – and maintaining – a healthy weight.

Check out this article from the Harvard School of Public Health:

healthy food

Healthy Weight

Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers. Move more, eat less. Turning off the television and skipping the sugary drinks are two ways to get started.

Read more >>>

Here are a couple of not so typical – yet very impactful – tips to move you towards your healthy weight.

1. Plan your food ahead of time.

The evening before or first thing in the morning plan your food plan for the day. It will take you under 3 minutes. If you are ambitious, you can do it on the weekend to knock out the whole weeks’ worth of food planning.

Why? – You don’t want to make food decisions in the moment since it generally leads itself to poor choices – eating too much or poor food choices. Intention and planning are a game changer.

Tip – Write it down or put in your Notes in your phone.

2. Remember your “Why” to stay motivated and stay on track. The beginning is filled with excitement but as time goes on, the motivation wanes.

Why? – Continual focusing on your goal and why you want to get there makes a huge difference.

Tip – You can put all your reasons in your phone’s Notes or write them down AND tie reading them to a habit you already have. For example, read them while washing up or while eating breakfast.

Now read them daily.

 

If you want some professional help to figure out how to finally lose the weight, and keep it off, book a free consultation now.

I have helped many others and can help you!

 

Going back to the Gym?

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exerciseRecently, I was coaching someone who wanted to get back into the habit of going to the gym because she now started to feel “slovenly.”

She wanted to feel better mentally and physically.

And it’s no secret that regular exercise can do that for you.

In her case, she fell out of the habit of going to the gym for a variety of reasons.

Besides staying away to stay safe from COVID, another big sticking point was that the gym, once close to her home, now moved 20 minutes away.

In her mind, going to the gym now became “too big of a chunk out of my day.”

What are the obstacles for you to head back to the gym (or getting back to exercising)?

Let me walk you through some of the questions, that we explored, that you can ask yourself and get moving.

Ask and honestly answer:

  • Why do you want to go to the gym or exercise? Come up with some meaningful reasons. Do you like your reasons?
  • Explore all the thoughts around why you think you “can’t” go now? Are they true?
  • What other thoughts and ways to exercise are available to you?

Look at your calendar and figure out exactly when it would work for you and have a plan B of when to go.

What will it cost you if you don’t go to the gym or exercise?

Make the decision . . . and honor it.

By the end of our coaching, there was a new mindset about the travel time to the gym and while exercising, times and days selected that would work for her, including a plan B.

Most importantly there was a new determination to get back to feeling better about herself.

If you want some help and ongoing support to have meaningful exercise in your life, feel free to reach out for a complimentary session to explore your situation and how I can get you feeling better.

What’s your priority?

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sleeping kitten

I was coaching a client this week about getting a “good night sleep” so that she would feel rested in the morning.

After all, it’s no secret that getting a good night’s sleep results in a better functioning next day.

And did you know that it really makes a positive difference in the weight loss journey, too?

In so many ways.

Check out this article from WebMD:WebMD

Does Sleep Affect Weight Loss?

It’s true: Being short on sleep can really affect your weight. While you weren’t sleeping, your body cooked up a perfect recipe for weight gain. When you’re short on sleet, it’s easy to lean on a large latte to get moving. You might be tempted to…

Read more >>>

 

Yet at bedtime, you may want to stay up later to:

Keep scrolling and scrolling on your phone

Finish up one more work thing

Look at one more email

Do some online shopping

All of which shorten your amount of sleep time and negatively impact your next day.

OR

You can be intentional.

And ask yourself the same question I posed to my client:

“What is the priority?”

You can make sleep a priority and decide to put aside the distraction.

It takes a moment to decide and act on it.

One pro tip that she is implementing:

Input the bedtime phone alarm reminder that is labeled “Sleep is my priority”.

What is your priority and decision?