Tag Archives: Denver

The Three Reasons You Are Not Losing Weight

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We all have our reasons why we hold onto those few extra pounds.  Perhaps the weight protects you from going after your wildest dreams or maybe you do not have enough time to dedicate to the cause.  However strong your reason is, you can get past it and lose that weight.  As a life coach that specializes in weight loss, I have heard everything in the book.  I have also helped tons of individuals shed their reasons and move forward into living healthy lives.  Here are the three main reasons that are keeping you from losing weight and living a life you deserve.

Reason #1:  Excuses  Excuses are the biggest reason why people get stuck in a world of being overweight and unhappy.  I have heard excuses that range from “I do not love myself enough to lose weight,” to “Putting myself first makes me feel selfish.”  Whatever your excuse is, I have a hunch that you actually believe it.  Know this: Your excuses are not true and they are taking you away from living a life of truth.  The quicker you rid yourself of them, the sooner you can start taking the steps you have been longing for.

Action Plan:  Make a list of all of the excuses why you have held onto the extra weight.  Dig deep here.  Bring every single excuse to the surface and examine why you held onto that thought for so long.  The next time this excuse comes up you know that it is just an excuse and it holds no real meaning.  Let the excuse go and before you know it, you’ve proved that excuse wrong.

Diet
Christi Nielsen / Art Photos / CC BY-NC-ND

Reason #2:  Security If you have ever said something along the lines of, “I will start to date once I lose 15 pounds,” or “I will be happy once I lose weight,” then you are using your weight as a security blanket.  You are choosing not to live your life until you look different.  Start living your life right now!   When you allow yourself to do the things that you thought only your “skinny self” could do, you are proving to yourself that you do not deserve happiness right now and riding yourself the opportunity to live in the present.  When you allow yourself to live your life right now, the exact way that you are, you will be surprised what happens to your waistline.

Action Plan:  Jot down all of the things that you are waiting to do until you are at your ideal weight.  Choose one thing on your list and do it this week.  Rock your dreams at any weight and show yourself that happiness is not dependent on your pant size!

Reason #3:  Fear  There are a few different types of fear that can accompany weight loss; fear of making yourself a priority, fear of changing your lifestyle, fear of starvation, fear of working out and fear of being comfortable with oneself.  Whatever type of fear you can identify with, know that once you start working on whatever scares you, the fear will subside.  Remember how terrifying it was the first time you dove off a diving board?  Then you dove, survived, and did it again one hundred more times that day.  Fear can be paralyzing and can keep you from moving for years, or perhaps a lifetime.  Do not just wait for the fear to go away, work through it.

Action Plan:  Identify your fearful thoughts.  Once you have done that, ask yourself these genius questions by Byron Katie, “Is this thought true? Can you absolutely know that this thought is true?  How do you react when you think this thought? Who would you be without this thought?”  Once you put the fears out in the open, they hold less power in your mind.  Bonus: write down a thought that feels truer than your crappy fearful thought.  Set a daily reminder in your calendar with the new and improved thought and watch how your energy shifts.

These three main mental blocks come up time and time again.  They can manifest as a reality in your mind for a long time and convince you of a lot of untrue things.  Once you have worked through these things, start making changes slowly.  Do not shoot out of a cannon and make 100 changes to your life in one week, it’s not sustainable.  Just ask anyone who has cut out all carbs or tried to work out every morning at 5:00 a.m.  Start with small goals and once you have mastered those, move onto the next.  When it feels too hard to continue, take a break for one day.  Pick up wherever you left off the following day and find peace in knowing that you will get there.

**If you enjoyed this article and are interested in working with me one-on-one, contact me at betsy@betsyfrycoaching.com and we can start changing your life next week!  If you’re interested in the brand spankin’ new coaching program that will exclusively roll out in my newsletter next week, then sign-up today!  It is first come, first serve y’all!  This one will book fast.** 

30 Day Cleanse

Warning: Only read if you are interested in strict dieting and digestive issues.  Remember, I tried to warn you!

Yesterday I posted a picture of celery and peanut butter on Facebook  with the caption, “Day 6 of clean eating (no dasnackiry, gluten or sugar) and I have reverted back to kindergarten snacks. Surprisingly awesome!” and received a handful of requests to blog about my newly prescribed “diet.” Unfortunately, this is not a diet of choice, it is one that has been made out of a necessity to make my body not feel like it’s been stuck in a bouncy house with a dozen gorillas.  If this feeling sounds familiar to you, I have so so much empathy for your belly!

If you know me (even in the slightest bit!) than you know that I have had digestion issues for as long as I can remember. When I was at sleepovers in middle school I was always so embarrassed of the noises my stomach made as well as um, some other things (my apologies for that comment). To say that it is time to do something about it is the understatement of my life time. In the past I have gone to doctors and specialists to no avail. The good news is that they have ruled out anything serious and have diagnosed me with the rather (unfortunately) common irritable bowel syndrome. So that is my wickedly awesome gut history, I am so sorry that I felt like it was okay to share that with you!snack2

Now we skip ahead to the present time and there are some serious issues going on. I sought out the help of holistic nutritionist, Rachel Gerlach of Nutrition Works.  With her incredibly patient listening and intuition, she came up with a 30 day nutrition plan to help my body out of the distress that it has been in.  This about sums it up, “no gluten, no dairy, no sugar, no caffeine, no alcohol and nothing spicy.”   On top of that she gave me lots of vitamins to help regulate my digestive system.  If you are interested in learning more about that, please contact Rachel (I am nowhere near educated enough to give you accurate information about how those vitamins can help).

When I first heard what I was not allowed to eat I freaked out a bit.  What the heck could I eat?!  No pizza for an entire month?  That does not sound like a diet, that sounds like hell.   Dramatics were allowed for only a few minutes.  I eventually cleaned up my attitude and stocked my cart at Sprouts with approved food.  Aspag week has gone by that I have been strictly adhering to the diet and I no longer miss the sugar or the carbs.  I can almost guarantee that part of the reason I do not feel like I am missing out on food is because I feel better.  When I feel better, I do not want the crap that made me feel like I was hit by a stampede of elephants.

If you are anything like me, then hearing what people actually do eat when their diet is very restrictive is more interesting than hearing about the diet.  Here is what my I am putting in my body today:

  • Breakfast:  gluten-free oatmeal with sliced almonds, almond milk, banana
  • Snack:  sliced vegetables with hummus
  • Lunch: green smoothie (apple, spinach, cucumber, carrots, mint, water and protein powder)
  • Snack:  celery with natural peanut butter
  • Dinner:  mushroom risotto with shrimp
  • 80-100 ounces of water (including peppermint tea and hot water with lemon to spice it up)

And this is what I ate yesterday:

  • Breakfast:  protein smoothie with vanilla soy protein powder, banana and almond milk
  • Snack:  Kind bar
  • Lunch:  rice, veggie burger and olives
  • Snack: celery with peanut butter
  • Dinner:  spaghetti squash with vegan meatballs and broccoli
  • Same amounts of water and tea

Honestly, I can admit that I do not feel like anything has been taken out of my diet and it is way easier than my dramatic self anticipated.   If you are looking to clean up your eating habits a bit- whether it is medically needed or for other reasons, I highly encourage you to do it.  Get over whatever fear you have of missing out on certain foods and allow yourself to be fulfilled with other things in life.    If you try it out, let me know how it goes or drop me an email with your favorite recipe!  This newly converted strict diet(er) will appreciate it greatly!

 

New Year, New Workout

Wowsers, it has been way too long since I have logged on and I apologize. The good news is, I bet that everyone has been so busy creating their goals for 2013 that you might not have noticed my hiatus. Maybe that is just wishful thinking! Regardless, happy new year and I hope you’ve set some powerful intentions for the year!

The last few weeks I had to take a hiatus from working out. I had a minor surgery that required me to sit on the sidelines for a few weeks. This happened a few days before Christmas and I am definitely not complaining. I could not think of a better time of the year for a doctor to tell me to “take it easy.” Although I cut out yoga and running, I stuck to at least a 30 minute walk with Journey everyday.

Now that I am able to do whatever my body would like, I decided to try something really challenging. 365 days of working out was challenging in the endurance sense, but I wbasement2anted something to push my physical limits in a new way. My husband kept hearing me talk about the Insanity workout videos and got them for me for Christmas. Bless him/curse him! I was able to start them three days ago…OH MY DARN GOODNESS! I’d add in some expletives, but I do not think WordPress would think highly of that.

The first day was the “fitness test.” I almost gave up two minutes into it, figuring I was never going to be able to do these workouts. The only thing that kept me going was a facebook comment from a friend that said, “get through day three of it and you will love it.” I was really holding onto that comment like it was the holy word!

After I was done with the fitness test I went for a run. The next day, my legs felt like jello. I liked that feeling and I wanted more of it. I decided that I will stick to the 60 day Insanity program and add in 3 basement5days of yoga per week, along with a walk with Journey for at least 30 minutes per day. To keep track of this, I have created a spreadsheet that I will hang in the basement to keep me motivated.  It sounds like a lot when I write it out, but in actuality, Insanity takes place in our basement for 30-40  minutes and the walks are just for fun. The yoga is added in there to keep my mind clear and to stay centered.

Today I had a huge realization that made me run to my computer when I was done insaning. The first two days of Insanity I felt like I looked like a baboon trying to Zumba. The image I was creating of myself working out was not pretty. It was actually so bad that it was making me slack in fear of what I looked like. It sounds so silly to write, but my hunch is that you so know what I am talking about. After two days of allowing that negative thinking to affect my body physically, I decided to change my tune.

For my workout today, I decided I was going to act like I was one of the buff chicks in the video. Not only did I not feel like a Zumba’ing baboon, I felt like I belonged with the people in the video. It was still insanely challenging, however, I was able to power through with a lot more stamina when I let go of the negative thoughts.

This same mentality can be applied to every aspect of life. I know that I did not just stumble across something that no one has ever heard before. I just saw the result of it play out in my life in such a potent way that I knew I had to share it. Try it out on your next workout, client call, first date, conversations with strangers, etc. Replace your negative thought with something empowering and see what happens.

If it works, send me a line and let me know how it goes. Happy new year, happy thoughts!

Love Extra Hard

Happy Everything to you and your loved ones! journey

Day of Peace

I have gone back and forth on whether I should write a post about the horrific tragedy at Sandy Hook Elementary School.  There have been so many beautiful articles written about the lives lost and how to continue down the road of healing.  What could I possibly offer that has not already been said hundreds of times? 

I am not sure.  But what I can offer is more love and prayers going out to the loved ones who have been affected and daily meditational peace being sent to thereaching-out-L-g3Y2Kjm from Colorado.  I know that it is not just me, it is everyone that has felt the pain of this tragedy.   Everyone watches the news and thinks “this could have been us, this could have been in my backyard.”  Unfortunately, it has been in the Colorado backyard too many times.   As a community, we know all too well the type of grief that Newtown is feeling.  I have a hunch that there are millions of beautiful prayers being sent daily to Connecticut from this lovely state. 

I have heard some say that sending love and prayers is not enough.  We need action.  I agree, action needs to be taken.  The real question is, “what kind?”.   My hope is that something happens, but not until all of these beautiful souls have been laid to rest.  Let us all come together in peace and send them off to a better place with all the love we can muster up. 

Coloradoans, if you are looking for a way to help heal some wounds, then checkout this event: http://www.coloradodayofpeace.org/ 

*Picture from the Colorado Day of Peace website.

Holiday Yoga

Since the end of the year-long workout challenge, I have found myself gravitating to a sweaty scene that primarily involves yoga.  Perhaps it is healing my body from a year of non-stop sweat.  My real theory is that yoga is teaching me that working out can be enjoyable, every time.  Especially when it is different, every time.  Add that to the reasons I love spending time on my red mat.

With the recent move to the suburbs I have had to explore (a ton!) to find a yoga studio that fits my lifestyle.  Luckily, I stumbled across a gem in Parker called “iThrive Yoga.” Nothing could have prepared me for the view from the studio.  The floor to ceiling windows boast a full view of the Rocky Mountains with a dusting of snow.  It’s the most peaceful picture to stare at while breathing in detoxifying stretches and exhaling things we do not need.

The most persistent pest of a thought that keeps showing up in my life is my lack of ability to stay present.  Especially during the holidays.  Thanksgiving is over and then I cannot wait until Christmas!  Christmas is done and bring it on New Year!  For me, the holidays represent times where more love pours in than the average day.  I think that is why we adore these precious days so much.  So instead of rushing from holiday to holiday, yoga has helped me stay in the present.  Breathing consciously for 3-4 hours a week and moving with intention has the tendency to teach just that.  Presence.

This holiday season I hope you find the things that keep you present.  If you already know what does this for you then please, please share!

A Furry Tale/Tail

Life moves quickly and sometimes it leaves us looking back and wondering why we did not enjoy those precious moments when we had the chance.  A lot of times I am looking to the next best thing to find dog6fulfillment; turning to my yoga mat to try to make this not so.  As of lately, it has not helped.  Time has been flying by and I have forgotten to take a good look at the beautiful life that surrounds me.  Perhaps that is part of the holiday season madness that ensues the normal household, or maybe not.  Regardless, I know it is not the way that I want to live my life.  Presence of the mind and presence in the heart are the key to living a life full of true presents.  Deep stuff.

Since it is the holiday season, I have been thinking a lot about the traditional gifts that come with this time of year.  Of course they are all wonderful, but a week after they are opened the novelty of them has worn off and we are left searching.  Continuously.

This new year, my resolutions will include nothing but learning how to let the endless searching go.  More on that in a few short weeks.

Until then, I am turning to my pets to clue me on what is special in my life.  Yes, this is actually a post about the importance of dog5them.  “Them” does mean two, which means that we have a new furry addition to our family.   We adopted a four-year old fluffy 47 pound chow mix (mixed with what, we do not know) from the Denver Dumb Friends League on Friday afternoon.  She was named Jill by her previous owners, but we had to change the name.  Our seven-year old cat named Jack  would not approve of the nursery rhyme themed pet household.  We settled on the name, “Journey,” instead.

dogWhy Journey?  We are her third owners in four years.  She was in an abusive household for the first few years of her life and then spent the following years as an outdoor dog to a family that decided they no longer had time for her.  The light name of Jill did not seem to suit a dog that has been treated so poorly, she deserved a name that shows her strength and the determination that she showed to find herself a better life.  Now her real journey begins with a family that showers her with belly rubs, walks, treats and occasional loving head bumps from a confused cat.

Yesterday I walked her for thirty minutes and watched her stop every so often to sniff her new surroundings and take what seemed like deep sighs.  When we got home I did some Christmas presedog1nt wrapping on the floor and she came over and laid in my lap and licked my hand.  I am pretty sure she was telling me this new life is okay, she’s happy here.  She’s enjoying the new moments as they come, at the same time, she is slowly teaching me to do the same.

The real beauty of pets that are well-loved is that they pull us out of ourselves a bit and challenge us to slow down and experience life with them.   So pet owners out there, give some extra attention to your furry friend this season and slow down.  Look at the life around you, it’s beautiful.  Fur balls and all.

Get Moving Colorado!

colfaxI promised to continue updating the blog with lots of goodies once the workout challenge finished and I have been slacking.  I hope that this makes up for it and provides some of you with some new running goals to get you through the winter season.

Overwhelming Gratitude

I wanted to take a moment and give my utmost gratitude to lululemon athletica.  The company was woven in and out of my blogging experience like a beautiful quilt.  Not only were they with me as my part-time employer, but the employees encouraged me daily and the community had become my support group.  Although I am no longer with the company, they continue to show love and support for my personal goals.  Ultimate definition of a dream company.  All of this reiterates my gratitude for what lululemon has helped me achieve and my sadness to leave such a meaningful chapter in my life behind.

Five million thanks for everything you have helped me create and for all of the undiscovered goals, ideas and relationships that lululemon will continue to cultivate in other individuals lives.   Hats off to you.  Humbled and wordlessly grateful.

 *Click the picture to see the blog that inspired my endless blabbering!

My New Aum

Lately I have been waiting to post until I had an epic workout to blog about.  Unfortunately, if I keep waiting it will be awhile.  It’s not that I have not been working out, I have just misplaced the inspiration to write about the sweating.  Instead, I’d like to share with you something incredibly exciting and better than my monotonous runs.

My dear friend, favorite yogi and a woman with a heart so big that I think it could take over the world, Shannon Von Burns, has given me the gift of attending her Yoga Teacher Training on a scholarship.  I asked her why the heck she chose me for such an amazing gift.  Her response was, “I believe in you. Your commitment to 365 days of working out earned you this honor!”

I am blown away and completely humbled.  The generosity and confidence that she has shown in me has catapulted my own beliefs and capabilities about myself.  The next eight months of the training process is going to challenge me in ways that I never thought possible and test my physical limits in ways that the last 365 days have only dreamt of doing.  I will share this journey with you the same way that I shared the last year.

Until then, I leave you with a challenge.  How can you continue to test your physical limits every year?   My hunch is that if you’re capable of doing so, then you’ll learn more spiritually, emotionally and physically than you ever bargained for.  It’s a gift that you will be able to give yourself, time after time.  If it’s something that you’re interested in, find a way to do it and share it with the world.  Trust me, they will be grateful.

Namaste.

*The picture is courtesy of the Columbus Dispatch.