5 Days of BodyLove

Hi Friends,

Happy December!
​I hope you had a wonderful Thanksgiving...

and that you ate delicious food and connected with some loved ones, whether in person or virtually. 2020 is, after all, anything but a normal year in terms of how we all celebrated this holiday of feasting. ​

I enjoyed my Thanksgiving despite the circumstances, but found myself feeling really down about my body at the end of the weekend. (Yup, coaches have funks too.)  The combination of 8+ months of pandemic life, topped by the Thanksgiving weekend (which for me this year, was like the Super Bowl of eating), left my body physically and emotionally, well, let's call it unhappy. I felt bloated, heavier, fatigued and generally 'blah'.

As a coach, I know that the mind and body operate in sync with each other. What I do to my body will affect my mindset, and how I am feeling emotionally will often affect my resolve to make good choices for my body. I knew I needed to break my bloated/blah state by implementing both body and mindset tweaks (small, simple actions and attitude shifts) that would create the change in my body that I wanted to see. Last Monday, right after the Thanksgiving weekend, I created a 5 Day BodyLove Series (so easy that I didn't even want to call it a 'challenge') to rescue my body from the bloat, and my mind from feeling the 'blahs'. And I decided to take my Instagram and Facebook followers along! I figured if I needed these tweaks, maybe some of you may too. For me, it has been so easy to get out of a routine during the Pandemic by eating a little too much, and doing a little too little! I wanted to remind myself, and to show my fellow participants, how easy the actions are that can have a big impact over time, when done consistently. I also wanted to demonstrate that the mind and body work together. Making changes in both areas actually increases their impact over the course of the week.

Missed the series? You can click below to watch all 5 videos now. ​

• Day 1 click here.
• Day 2 click here.
• Day 3 click here.
• Day 4 click here.
• Day 5 click here.

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Each video discusses the specific body and mindset tweaks I made each day to banish the bloat, and beat the 'blahs'. By following along and trying some of these actions yourself, you can feel less bloated and tired, all while improving your attitude toward yourself. Remember, knowing what to do will not get you the results. Actually doing it is the only way to get you where you want to be. And by continuing to follow through on these actions over time, you are developing good habits that will continue to serve your mind and body well, without you even having to think about doing them! That is the way to make simple, sustainable changes that will last a long time to come.

Don't have time to watch the full series right now?
Only my newsletter subscribers get access to this written list of all 5 days of body and mindset tweaks.
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Here is your 'Cheat Sheet'...a written outline of exactly what I recommended in the videos each day.
Read them to see just how easy it is to feel better in only 5 days!

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Day 1

Body Tweak: Drink more water and eat 1-2 servings of veggies per meal.
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• Drink more water. Drink roughly half your body weight in ounces. That means if you weigh 140 pounds, drink 70 ounces of water (about 9 8oz glasses) per day. Key here: Start where you are! Work your way up to drinking your optimal amount, adding 1-2 glasses every day or two. You body will be better hydrated, organs and internal systems more lubricated and work better, and you may even feel less hungry. You will also have more energy, and greater concentration.
• Eat 1-2 servings of veggies (raw, steamed or sauteed in healthy fat) per meal. Tip: Add vegetables of all colors (greens, carrots, red pepper, eggplant) to get the greatest nutritional impact. Don't forget breakfast! Add to smoothies, omelets or try a savory greek yogurt parfait. Even snacking on carrots while preparing your breakfast counts as a serving. One down by 8am!

Mindset Tweak: Love Your Body.
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• Simply remember you are making all these small changes out of genuine love for your body. You deserve to have the body you desire, and to feel nourished, satisfied and healthy. Remind yourself throughout the day that you are making these tweaks out of love for your body, not as a punishment.

Day 2

Body Tweak: Eat healthy fats.
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• Eating the right kind of fat does not make you fat. Monounsaturated fats and omega 3's are an important part of a healthy diet. They lubricate your system, are good for your brain and increase satiety, so you stay full longer and feel more satisfied with your meal.
• 1-2 tablespoons per meal is all you need.
• Examples of healthy fats are olives, olive oil, avocados, avocado oil, egg yolks, nuts, seeds such as chia, flax, and omega 3 fish oil. Two servings of fatty fish such as salmon, mackerel and sardines can be eaten twice a week as well.

Mindset Tweak: Be proud of yourself. Acknowledge your progress.

• The human brain has a built in negativity bias. Your brain is wired to recognize and remember mistakes, problems and potential dangers as a matter of survival dating back to the days of early man. Acknowledging accomplishments was far less important to man's survival, and therefore a much lower priority to your brain. As such, we need to intentionally recognize, acknowledge and celebrate our wins so that they register in our brains. 
• No matter the size of the accomplishment, acknowledging allows it to register in our brains and fill us with good feelings. This encourages us to keep going and bolsters our personal motivation.
• Self-acknowledgement also calms our nervous system and prevents our bodies from producing too much cortisol (the fight or flight hormone).  
• Suggestion: Practice pausing after every body tweak you follow this week. Pat yourself on the back to allow the activity to register. For double benefit, remind yourself you are doing it because you love your body!

Day 3

Body Tweak: Slow down the meal by chewing and putting your fork down.
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• By slowing down your meal you are physically increasing your body's digestive power. It can now extract more nutrients from your food and more efficiently distribute the food where needed in the body.
• Slowing down improves digestion. Chewing 20-30 times per bite (Wow! Most people only chew 3-6 times before swallowing!) slows down the meal, and increases the length of time you feel satisfied from your food. It also decreases the likelihood of getting a stomach ache, indigestion or acid reflux after eating. 
• Eating a meal for 20 minutes allows the meal experience to register in your brain. It takes 20 minutes for the brain to register satisfaction with the amount of food eaten, so by slowing down you may actually eat less.

Mindset Tweak: Savor the meal. Satisfaction with food is your right and privilege.
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• Satisfaction is part of my optimal eating equation. Your meal must both nourish and satisfy you. Without the satisfaction, you will be looking around again soon for something else to eat. Eating slowly gives you the chance to experience the satisfaction that comes with eating well. Putting down your fork after every few bites can help slow you down.
• Creating satisfaction also happens when you use all your senses to eat the meal. Look, small and taste the meal to create a sensory experience and maximum satisfaction.

Day 4

Body Tweak: Move your body hourly in addition to your regular exercise routine. 
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• Regular exercise is very important, but so is moving around hourly. Ideally, you should get up from your chair for 5 minutes every hour if you are working at a desk or sitting for any length of time.
• Regular movement has the ability to keep your energy and metabolism up.
• Getting up and moving around also increases your concentration and focus when you sit down again to work. Changing activity throughout the day also is said to aid in problem solving and creativity by giving your brain a break from the same task. 
• Again, small walks hourly are effective, even walking while on the phone can do the trick.
• Of course, taking more active breaks, like walking the dog, playing with kids or cleaning and organizing also benefit your body and mind. 

Mindset Tweak: Be less critical of yourself.
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• Criticism is a poor motivator and teacher. It discourages us from continuing the task, and often results in our feeling defensive, ineffective or defeated. It also discourages us from being creative and trying new things.
• How we treat ourselves is how we treat others. Being judgmental and critical of ourselves usually results in our being so toward others. Not a great way of relating to others in our lives.
• Instead of harshly judging or criticizing yourself after behaving in a way you wish you hadn't, try showing yourself compassion. Instead of being harsh, be kind. Instead of criticizing, be curious. Asking questions and being curious why you behaved as you did is a more open and positive way to look at a situation. It encourages us to seek an alternative solution so that we may actually solve the problem, or to simply be able to let go to move on.
• We are all human and therefore fallible. Expecting yourself to perform perfectly is unrealistic and unattainable.

Day 5

Body Tweak: Be prepared with what you'll need to take action. 
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• Preparation is the difference between trying to get things done and actually doing it! In order to execute, you must be prepared. It's as simple as that.
• Knowing what you want to do, having the right food on hand, or having your exercise clothes ready to go so you don't have an excuse not to go for that walk...prep like these are critical insurance that you stay on track and follow through.
• Willpower actually diminishes as the day goes on. Research suggests we have a finite amount of willpower to 'spend' in a day. This makes it even more important to be prepared with the right food, equipment and mindset to execute the tasks you want to do. Preparation, not willpower, helps you get the job done.

Mindset Tweak: Get some accountability from a friend, a group or a coach.
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• Accountability is having someone or a group outside of yourself know what you intend to do and then holding you responsible for doing it. It is a key piece of the motivation to follow through on taking action. It is the difference between being determined to get things done and actually getting things done.
• Accountability partner(s) keep you moving forward toward your goal. They support you when your discouraged, and cheer you on when you have success.
• In a group they inspire and stretch you by setting an example of what is possible.
• They can remind you to go easy on yourself when you do not follow through and can offer ideas and suggestions so you keep moving forward. 
• Bottom line: Accountability leads to action. Taking action is the key to creating what you want in life. You can go at any pace, but the forward movement is the difference between a dream and a real life you love.

That's It...My 5 Days of BodyLove "Cheat Sheet".

Just 5 days of body and mindset tweaks that are easy to do but give you big results! I felt great at the end of last week, and I am continuing to follow the plan this week by doing as many of the actions I can each day (but not punishing myself when I misstep). Give it a try and let me know how it's going for you. Hit reply to fill me in! I'd love to hear from you.

Great News! Accountability and Stretch in 2021.

I am excited to be working on a small group program that will enable you to feel personally empowered and supported by me along with other women who also want to experience the same kind of personal growth. My experience with groups (as both a leader and a participant) has enabled me to see the amazing impact women have on each other when they are meeting together consistently.  The energy created by groups of supportive women united by a common goal is enormous and I am very excited to create this loving and empowering environment for all of you. Watch my newsletter to see how this program develops! I'd love your feedback on this idea, so feel free to let me know how this sounds to you. Any thoughts or suggestions on this program are welcome, just hit reply or click here.

Of course, my one-on-one coaching is still available. Feeling "stuck" is no fun, but being able to shift gears and move the needle in your life is only a click away. Click here to schedule your free call with me to discuss how working together will open up the range of possibilities for you in 2021. ​

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Let's stay connected...even more often! ​

To all my social media lovers, in addition to my presence on Facebook, I've finally joined the world of Instagram!  Communicating on social media has been a great way to talk directly to the women I love, women like you. I enjoy hearing what you have to say, and seeing what resonates most with you as you navigate life during these 'tricky' times. My Instagram content is a bit more 'bite-sized' than these newsletters, but don't worry, they are still full of all the relevant intel!  I am still discussing issues related to feeling better as you age, and will cover everything from food, movement, and lifestyle issues, to self-expression, slowing down and embracing joy. 

I'd love for you to follow me on Instagram @wellnesscoachlori for discussions about things that can help you feel like you are aging better, and more importantly, like you are continuing to grow. And staying connected right now is a truly important way to learn, to thrive and to feel supported during these very challenging times.

Please come join me in this new way! ​

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And as always, if there is any way I can help you get through a personally challenging time, or to meet your goals (big or small), while we are living life a little differently, click here and schedule a free discovery call. Then we can discuss how I can provide the system, stretch and accountability you need to get over some of the hurdles you are experiencing with respect to your health and life goals.

Together, we can take one step at a time so you experience life in a way that truly reflects the person you want to be as you age.

Reach out if you want to learn more about how you can feel great in your body (without losing your mind). Simply send me an email, or call me at (201) 803-3257.

I'm also offering a free Discovery Call to discuss your goals and how I can help you. Click here to schedule your free 45 minute phone session with no obligation.

Let's talk!

​In Good Health,