Tag Archives: life coach

Free Coaching & Updates

There is a lot of awesome action going on right now over at Find Food Peace.  Including photographs by a real photographer (if you are a business/website owner and you have not done this yet- get. on. it!), weekly blog posts on how to create a body & a life you love and a new affordable life coaching program for the masses.rv 29

In case you have missed any of my recent posts, here is a quick recap  for you:

Stick To Your Goals With One Easy Step

A Common Mistake That Dieters Make Daily

Love Your Body In A Swimsuit By This Weekend

Lose Your Negative Thoughts In Seconds

The Single Most Important Thing You Can Teach Yourself

How To Become A Happier Person

The Three Reasons You Are Not Losing Weight

If any of these posts speak to you or if you have any burning questions, leave your comments below the blog and I will get back to you ASAP!  I have some spare time carved out of my day just for that 🙂

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How Consistency Can Change Your Health

screenToday is Day 10 of the June 5k running challenge that I am taking in part in and I thought it was time for a quick update.

I have always used RunKeeper to keep track of my runs on my phone (via GPS) and have recently switched to NikePlus because it shows an outline of my running course.  How cool is that?  Technology is awesome.

Here are my average pace/per mile times for the identical 3.14 mile run the past 10 days:

  • Day 1:  9’32″/mile
  • Day 2:  9’26″/mile
  • Day 3:  9’24″/mile
  • Day 4:  9’20″/mile
  • Day 5:  9’22″/mile
  • Day 6:  9’18″/mile
  • Day 7:  9’13″/mile
  • Day 8:  9’26″/mile
  • Day 9:  Opps!  Went hiking for 2.5 hours instead!
  • Day 10:  8’58″/mile

It’s interesting to me that although my times are not always improving, that I am still getting faster.  Consistency has been my best friend these past 10 days and I want to challenge you to add some sort of consistent workout into your life.  If you’re new to the ball game, here are some options to ease you into a healthier lifestyle:  walk for 20 minutes per day, try the couch to 5k running program, complete a yoga video in the privacy of your own home, take the steps at work (every time you leave your office).  Start small and see how it works.  And be gentle to yourself if you slip-up (see Day 9 above).  Just get back on the horse and pickup where you left off.  hiking

Do you have a consistent workout schedule that you love?  Have one that you have been wanting to try?  Leave a comment in the section below and share what works for you or what you think sounds awesome!   Your gold nugget fitness tip could work for someone else too!

New Coaching Program For The Masses

peaceI had this crazy idea that I was dying to try out with some of you!  I created a new life coaching group called “The Peace Posse” to give more women the option to try out life coaching, without having to make a massive financial commitment.  You will receive top-notch one-on-one coaching and get your hands on tools that will help you break free from painful emotional eating quickly.  This Posse would also be ideal for former clients, looking for some small accountability along the way.

Here is the scoop:

  • Two private 20 minute coaching sessions per month for $49.
  • Add an additional 60 minute coaching session for $149 per month.
  • Awesome coaching techniques taught to you in shortened, 20 minute calls.

*This coaching option will only be available to 10 clients at a time. If you are interested, please email me, betsy@betsyfrycoaching.com and I’ll get ya all hooked up.

How Are You Holding Yourself Back?

It’s been quite awhile since I have written about working out, but today, I felt a tug at my little writing heart string to post about where I am in my sweating world.

Since my 365 days of sweat challenge ended, I have been continuing to workout.  At first, I thought that I would stick to working out everyday and I was quick to realize that it was not sustainable, and I was not happy doing it.  Too much time has passed to update you on what I have been doing every month, but I can fill you in on what my working out looks like right now.

shadowA couple of standout moments happened this past week while I was adorning spandex and sports bras.  The first happened when I went to a yoga class with an instructor that I knew I did not jive with (sign #1).  I walked into the studio, peeked into the class and saw one other student (sign #2).   Despite the lack of yogi’s, I rolled out my mat and started warming up.  All of the sudden this massive wave of intuition rushed over me and told me to leave before class started (sign #3).   I ignored all three signs and struggled through the hour-long practice.  It. Was. Horrible.   I left angry and upset with myself for ignoring such a strong internal vibe.

After class, I came home and continued to be upset for a few hours.   You’re probably thinking, “What’s the big deal?  It was just a bad class.”  True, it was just a bad class.  However, it sucked me into a vortex of negativity and I was having problems getting out of it.   My husband recommended a walk with Journey and himself to shake out this new funk.  We walked and talked about all the reasons why my mind spiraled OOC (out of control!).  I explained to him why I thought it was so important to understand the depths of my emotions and within 25 minutes, I was back to myself again.

The reason I wanted to share this with you was to reiterate the importance of listening to yourself.  Of course there are going to be times when you veer off course, however, it is incredibly poignant to question why you lost sight of your needs and figure out how to avoid doing it again.

I challenge you to really tune into your needs today.  Listen to what you want, figure out why you want it and then follow through with it.  Compare how that feels versus choosing to ignore yourself.   If it works for you, I’d love to hear how it goes.  Leave a comment below this blog and an action plan for how you intend to keep it up!

The Three Reasons You Are Not Losing Weight

**Sign-up to receive my newsletter, which will give you tips to shed all of your unwanted weight, learn how to overcome emotional eating, finally enjoy working out, create emotional health by making yourself a huge priority, and find more time in your life to spend doing the activities you love.  If you’re interested, I will be rolling out a new affordable coaching program this week!  It will only be offered in my newsletter and will be first come, first serve!**

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.** 

Find Your Peace With Food

Last year all of you wonderful readers followed me on a journey to sweat every day for 365 days straight.  Words cannot express how genuinely grateful I am for the support that you gave me throughout the year.  You gave me strength and encouragement when I needed it the most.  Because of you, I walked away from the challenge feeling like a strong, capable woman.

Along the path I shared a lot of my life with you and opened up a bit about my former relationship with food and eating.  At one point I dabbled with anorexia, but found it just a little bit too hard.  I settled in with bulimia for quite some time and eventually committed to binge eating.  For years, my relationship with food was incredibly unhealthy.  At this point in my life, I have rid myself of most of my eating issues and have turned my focus to living a peaceful life with food.  It does not mean that my struggling as stopped, in fact, I continue to fight my urges every single day.

In my coaching practice almost every client talks about their stressful relationship with food.  Every time it comes up, we use different tools, strategies and metaphors to help them find resolve with their issues.  I love sharing what I know with my clients and I cherish the relationships that we build together.  In the last few months I have felt a bigger calling to share my knowledge with the world.  Well, the web world that is interested in reading what I have to say!

On my new website I will be sharing some of my coaching tools, hat tricks and as much loving encouragement that can be mustered up.   There are big lofty goals that I hope this website can attain and with your help, it can get there.  So it’s time for you to buck up, get honest with yourself and know that now is the time for you to make a change.  Head on over to www.findfoodpeace.com and sign-up for emails to learn how.

Thank you again for reading and I look forward to getting to know you more on Find Food Peace.  Namaste.