Bringing it back to Love

I had a conversation the other day with a friend about health and fitness. She said to me: “but it’s easy for you, because you love working out.”

And as customary for me, I over thought that idea. Do I really love working out? Do I love the muscle fatigue when I get to set 3? Do I love the urging my body gives me to just get through a run even though I’d rather be chillin’ on the couch? Do I love visiting the grocery store with sleep nagging at my spirit after an evening shift…knowing if I don’t prepare for my week, I will make horrible nutritional choices?

What it comes down to for me can be surmised into one word…

Love

There was a time when I didn’t love myself and my obese frame was a reflection of my choices. I was stellar at loving everyone around me, but horrible at showing care for myself.

That’s exactly what this journey has been about for me. Unconditional Love, embracing the flaws and all.  The weight loss was a byproduct of finally taking care of myself: Mind, Body, Spirit.

I run because my legs are able and it clears my mind providing clarity.

I lift weights because it mimics life. If you don’t use it you will lose it. I want to be Betty White old…full of vivacious energy and zest of spirit.

All of those fancy weightlifting terms like “Squat, Deadlift, Row, Press”; these are all every day life activities. We all literally squat several times a day, every single time we sit down. We deadlift every time we drop something and pick it up. We row when we pick up our kids. We press when we put dishes away.

I see it as an investment into my children’s future. I want them to visit me at a cottage by the lake when I’m retired, not an old folk’s home.  I want to take care of myself; so no one else has to.

I now look at food as a vehicle to provide me energy, health and vitality.  It’s 100% MY choice. There’s no one else to blame around me for what I put into my body.

I used to play the blame game: if only chips weren’t brought into my house. If only my friend’s didn’t ask me to go for nachos (I will slice a bitch for a plate of nachos…clearly it’s a trigger food for me).

Whatever circumstances that bring you challenges surrounding making positive food choices (whether it’s donuts in the coffee-room, or no time in the morning for breakfast because of your fast paced life), these are your obstacles to overcome. You will either succeed despite these obstacles, or you can continue to blame. It’s all a choice. You have the power of that, and that’s ridiculously freeing when you exercise your right to choose.

I am honestly so thankful for these obstacles when I was not only losing the weight, but also into year 12 of maintaining.  I had/have to create fail-proof strategies to deal with my own issues surrounding food. I choose to turn that into power.

Two years ago, I was shopping in this quaint little store and I stumbled across a necklace that had the following inscribed on it in tiny lettering.

“You always have a choice”. 

I wear it often, it’s a constant reminder that I am the author of my life.

Every day I choose to bring it back to LOVE.

Love for myself.

For my children, family, friends, clients, coworkers.

For strangers I pass on the street. Positive energy is infectious.

I hope you choose LOVE toady in all you do, and if I happen to see you today…I will do my very best to send the most positive vibes your way.

From my heart to yours,

Christine

 

How to Lose Belly Fat

I used to think that you could target belly fat by doing specific exercises and focussing much time in the gym on Abs.

I look at it like this: there are 3 powerful components at my disposal to not only lose, but also maintain my healthy weight.

I can use these 3 tools in whatever capacity I need to as my lifestyle changes and life naturally follows the ebbs and flows of busy. Sometimes that means more focus on my nutrition and less on activity when my life gets hectic. And when I have more time, I focus on strength training, and less on the other elements (and vice versa with my cardio).

It’s an ever shifting balance but thankfully, the scales of balance have always levelled out for me. I enjoy eating (this girl can throw down at a dinner table), so I love that I have cardio/strength training to supplement that.

Pyramid of Tools:

Nutrition and Water

Resistance Training: Strength 

Aerobic Activity: Cardio

I quickly learned that weight loss is not localized and the most important tool within my control is my diet (that’s why it’s on the top of the pyramid).

Back to that pesky belly fat we all want to shed. Belly fat is visceral fat. You can strengthen the abdominal through exercise, but until you get rid of the visceral fat, you will not be able to see the fruits of your labour.

There is a saying “abs are built in the kitchen”.  Boy have I have learned this truth through the years. You simply can not out run a bad diet. There are certain types of foods you can eat that can help you lose weight, and when paired with exercise (both cardio and strength training), the belly fat decreases. Yay! That’s great news right?!

Another fun fact I learned, fat cells don’t disappear, they just shrink. WTF?! So there is no finish line for me, I have found a lifestyle I’m completely in love with which allows me to maintain my healthy weight, and practice gratitude for this healthy body. It’s an act of love to take care of myself.

So here’s some tips on the nutrition side of the pyramid:

Choose foods high in soluble fibre.

Soluble fibre absorbs water and helps slow down food as it passes through your digestive system. Studies show this type of fibre promotes weight loss by helping you feel satiated so you naturally eat less.

Foods high in fibre:  pears, strawberries, avocado, broccoli, apples, raspberries, bananas, carrots, beets, brussels sprouts, lentils, chickpeas, kidney beans, split peas, quinoa, oats, popcorn, almonds, chia seeds and sweet potatoes.

Choose lean protein sources.

Protein raises your metabolic rate and helps you retain muscle mass during weight loss. A diet with a focus on lean protein, complex carbohydrates (think veggies/whole grains), and healthy fats will also help you to feel full and regulate your insulin.

Lean protein sources: fish, wild game, chicken, turkey, bison, beans/lentils, eggs, soy, cottage cheese, nuts/nut butters, protein powders (whey, soy, veg).

Cut out refined sugars.

There are countless studies linking belly fat with a diet high in refined sugars. Sugar is like a drug. It can feel impossible to control cravings when you ingest large amounts; personally, I try not to eat sugar “in moderation”. It’s a trigger food for me, so cutting it out as much as possible worked best for me. There’s no more roller coaster of energy…which wasn’t even true energy but rather spikes in my blood sugar. When you go up you must come down.

I choose foods that keep me coasting straight and steady. Like top rolled down on a converatable, hair in a scarf, sunshine on my smiley face. lol  I feel in control and have a steady source of energy from my food choices.

Food is fuel. Choose wisely. I can’t even begin to explain the amazingly positive difference in my moods, energy, and all around happiness when I gained control over my sugar addiction. My family is thankful for that change too. 😉

Avoid drinking your calories.

Most fruit juices, pops, cocktails are not only high in sugar, but the body does not process these types of calories the same as food counterparts. There really is no nutritional value to drinking orange juice, versus eating an actual orange and choosing water with lemon instead.  Fruit juices may contain some vitamins, but they also contain as much sugar as a soda pop.

Avoid foods that contain “Trans Fats”.

Trans fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in studies. I know…yadda, yadda, yadddda. But seriously friends, read your labels. These are often listed as “partially hydrogenated” fats. Not all fats are created equal. Some fats are heart healthy like Omega-3 fats found in Salmon. Omega-3’s are termed essential fatty acids because the body can not produce them on its own and they are essential for health.

Drink Water

This is quite possibly the most important and simple tool at your disposal. I aim for 100 oz a day or 4 of those Costco contego bottles.

Track your nutrition with a free online app.

This not only helps me stay accountable, but it also gives me a valuable snapshot of my day and a look at my macro breakdown (Protein/Carbohydrates/Fats). I can clearly see how much sugar, fibre, sodium, protein, carbohydrates, and fats I am consuming every day. I do not focus on calories, but rather quality of my calories along with the activity I fit into my day. Knowledge is power. We all know to lose weight, you need to consume fewer calories than your body needs. I try not to make it overcomplicated.

Use Cardio as a tool.

Cardio is not only vital to heart health, but it’s an essential tool to burn calories. When you combine cardio with strength training to gain muscle, you can change your entire metabolic rate. Read that last sentence again and let it soak in, because it’s so freaking amazing. You can change your entire body composition!

For me, intensity is key. The human body is brilliant; it adapts quickly to whatever you throw at it. To avoid plateaus, I mix things up…always keep my body guessing. Add cardio into my strength circuits, go for different intensity runs through out the week, combine walking/jogging/sprints…just mix it up (plus I won’t get bored). Try new cardio activities: bike, swim, hike, get out with the kids and get active.  If you have the ability to run/move/jump/walk, you are so blessed. Many are not afforded that luxury. Look at it as a gift.

Build Muscle

Muscle is an active tissue, which means you are burning calories while you are chillin’ like a villain long after your workout. We naturally lose muscle as we age, so the only way to get muscle is to build it. If you build it, health will come.

Not sure where to start? Hire a personal trainer so you learn proper form and avoid injury. If you are in my area, send me a message. 🙂 And oh my my, it’s addicting, I just love my one hour of lifting time. I zone out and feel so powerful and full of pride. Results come quickly when it comes to strength training.

  • Use cardio to burn
  • Strength to build a strong foundation (like a house made of bricks)
  • Food to fuel your amazingly beautiful life

It’s as simple as that for me; and my happy weight was a byproduct of that equation (along with a healthy dose of self-love).  Treat YOU just as you treat those you love most in your life.

Reduce stress and get your sleep.

Studies have linked the stress hormone “cortisol” to increased belly fat storage as well as increased appetite.  Do whatever feeds your spirit in a positive way: go for a walk/run, try yoga, go kayaking, go for a hike surrounded by beauty.

I mean come on my friends!!!! Look at this amazing planet we live on….move as the body is designed to and soak up the beauty around you.

Practice gratitude for all the blessings in your life, and start your day off that way (listen to Peter). We may not be able to control the stressors in our daily life, but we can control our perceptions and outlook. It’s in HOW we handle that stress that’s most important.

Move more, eat quality, feed your body/mind/spirit in love, rest, be ever grateful…repeat.

The body is a miraculous machine, it’s always in a state of healing. When I think about the years I abused by body with no activity and highly processed foods, I’m amazed it just kept on urging to move.  Yes, it can feel like it takes a long time getting that weight off, but when you compare it to the years spent abusing it….it’s not even comparable.

What took me almost two decades to put on, my body responded in love within 18 months (and I had my beautiful girl in the middle of it all). How amazing is that?! So very grateful.

From my thankful heart to yours,

Christine

12 Years at Goal

Today is the 12 year anniversary of reaching my goal weight. Every year, I write a blog post of what I’ve learned through another year of maintaining. I don’t think there’s enough time to articulate all the lessons I’ve learned this year, but if I could sum it up, it would be the year of Law of Attraction.

You attract what you think about. Thoughts become things.

Further to just “thinking” about the elements you wish to attract into your life, you have to put in the work. The action. So I think it’s more accurate to say my thoughts turned into actions this year and I stopped simply dreaming and starting putting those dreams to work.

I have a better understanding of who I am as a Mom, sister, daughter, friend, trainer. I focussed less on what I knew well…my escape and comfort zone of photography, and more time on the act of being purposefully uncomfortable. Nothing grows within your comfort zone. I have spent every morning for over a year focussing my thoughts during my Miracle Morning. It has transcended into every facet of my life in a way I could have never imagined.

It has definitely not been easy to focus on my thoughts on the positive… every. single. day.  Nor has it been easy to turn my thoughts back to Love when negative emotions creep into my day. We are rooted within two emotions. Love and Fear. What am I choosing in my day? That has been my soul seeking quest for months, to not only find answers; but to always bring the answer back to Love.

Among the most important life lessons of this past year is Happiness is a Choice. When I take the time to get up early and set my mind up in a positive, goal-dreaming/action orientated way… my day (most often than not) has aligned itself magically right along with whatever I have focussed on. 😉

I still seek balance…

There’s always an hour in the week to MAKE time for a glass of red with a friend. The kind of friends who support and uplift you and want the best for you. They celebrate your successes, and support you through the hard times. Pick wisely the energy you are around. It’s contagious.

The 80/20 rule still works for me. I’m on point with my nutrition 80% of the time, and the other 20% I relax and just eat mindful (even if it’s a nice meal out).

If I have nothing to laugh about in my life, or if my life isn’t that “fun”…. I can create fun. Live a little and laugh at yourself. Seek out positive, uplifting people who share the same mind-set as you. Just be yourself, and like-minded people will be drawn to you. Authenticity attracts authenticity. Let your weird flag fly.

If you are over 30, start lifting weights. As we age we naturally lose muscle mass, and the only way to get it back is to build it. You will not get bulky, but rather think of it like you are building a home on a foundation of bricks. You walk taller with better posture, and you won’t hurt yourself doing mundane tasks….because of the bricks thingy. Don’t know how to lift with proper form? Go hire a personal trainer. 😉 Oh and your metabolism will thank you too.

I have definitely become more humble this year. I have been knocked down a peg or two, and I’m so grateful for that.I’m more outgoing in some ways, and more protective in others. I have laughed a lot, and worked through a lot too. I am more grateful, compassionate and empathetic. I love deeper and I’m more open; however, I learned the important lesson of putting up boundaries to honour what I need at this stage in my life. It’s an act of self-love. You can’t give so much to everyone and not take care of yourself. You will pay the consequences if you do, in your body/mind/spirit. And those who truly love you will understand and respect those boundaries.

Most importantly, I go into another year uplifted, hopeful, and thankful. Being at my healthy weight still feels new to me, even 12 years later. There’s no going back, only forward living with pride and a gratitude.

From my thankful heart to yours,

Christine

 

 

Weight Loss is a Byproduct of Self-Love

I had an epiphany this morning as I was journalling.

Taking good care of myself, and in turn others, is the highest form of self-love.  Long-term weight loss has been possible for me, not because I have attempted to fit into a certain size clothing nor because I was striving to achieve societal standards of what a woman “should” look like. It truly is a byproduct of Love…simplifying the way I am intended to live.

~Within Love~

This is how we are designed right from the moment we were but one single cell.

To ignite the fire of change within your lifestyle, all it takes is a shift of your perspective away from the pressure of aesthetics and instead onto love. 

I’m going to attempt to explain my thought pattern here; however, it’s tricky to articulate a feeling.

I show respect for my body by eating foods high in nutritional value (vitamins, minerals, nutrients) so I have the most energy for my life and my kids as possible. I understand there are certain foods that trigger emotional eating for me, so I create a no-fail environment. If I’m tempted to eat my trigger food, I actually put myself in the emotional state that I feel after I eat them. Sluggish, self-deprecation, loss of control.  Those are not the thoughts I want to live within, so no thank you 🙂

I have the ability to pick my fuel, and so why would I pick low-quality fuel such as simple carbohydrates which quickly convert into sugar and have me on a roller coaster of temporary energy only to crash moments later? My goal is to feel my best physically, emotionally, and spiritually. So I will choose foods that come from the earth and have an expiration date. 🙂

I am thankful for my health and the ability to move freely.  Think about the times when you are sick with the flu and bed-ridden, how grateful are you when you feel better? You have this new lease on life, and you breathe deeply with gratitude. Those feelings can fade quickly however, and we fall back into complacency and forget that our health is a gift.

I will always be reminded of this as my sister is confined to a wheel chair because of MS. She would give ANYTHING to get up and run again.  To take that for granted would not only be selfish of me; but a huge disrespect and disservice to my sister. I know exactly how she would be living today if MS had not robbed her physical health. She would run circles around me with her characteristic Janice laugh. So I will run because I’m able. And I’m so very grateful for the ability to run, jump, move, and grow in strength.

The human body is a miraculous machine, the more you challenge it with new movements within your abilities, the stronger and more agile you become. How amazing is that?!

I will drink lots of water as we are made of water. Common sense tells me it’s essential for optimal health. And truly, what an easy way to maintain health. Just march right up to your tap and pour yourself a glass. Further to that, I am blessed that I have running water and a fridge stocked with food. Many are not afforded that luxury.  I remind myself of that often when the most ridiculous excuses creep into my mind and out of my mouth “I don’t have time to eat right and I don’t like the taste of water.”  I can’t imagine saying that to someone who does not have access to clean water nor a grocery store down the street (and money to buy a weeks worth of groceries).

And finally, I will strive everyday to live a life of purpose, gratitude, pride and love. Invest in my spirit so that I can love others wholeheartedly. Give of my time and abilities to those who need it most; just as I have needed it so many times in my life when I was unsure about my future and overwhelmed with sadness.

Listen more, talk less. Connection with others lies within meaningful communication which is a two-way street. How many conversations have I had that are ego based, formulating my response without listening to the words of another? Be aware.

This is a my journey to love myself because I need my kids to love themselves too.

This is a call to be the best version of myself because I have this one precious life, and time is valuable. Use it wisely.

What kind of life do I want to live? Even during times when I’m not exactly where I would hope to be at certain stages, I still had the luxury of time and the ability to turn another’s day around with a little uplifting and kindness. Giving is so good for the heart and soul.  It connects us to one another.

Spread a little positivity.

Laugh freely.

Smile for no other reason than the fact I have my health today when another maybe living in a hospital bed. My happiness does not come from others; but rather from within and a higher power.

Run or go for a walk today because you are able.

Eat healthy foods today because you have the ability to make a choice in the fuel you put into your body.

Living in gratitude and love is a choice. Today (and everyday) I choose a life of wholehearted living. How ridiculously amazing is that my friends?!!? ha!

I hope this post made sense, I had quite the morning of thinking. I wish for you a life full of pride, joy, and purpose.

From my grateful heart to yours,

Christine

 

 

 

The Importance of Framing your Day

I have written about “Miracle Morning” by Hal Elrod a few times on this blog.  The reason this book resonated with me so much, is because the practice of getting up an hour earlier to frame my day the right way has become an integral part of my life. I used to roll out of bed, jump right into the shower and get swept up by the rush of my morning. My mind was overtaken with to-do lists, and all the tasks I had in front of me.  That became overwhelming most days.

Fast forward to this stage of my life, I start my day off with reading/writing/dreaming/thinking/positivity. I focus on gratitude. On the good. On the I CAN’s and I WILL’s. On pride and acceptance.  I dream with a thankful heart. I set my goals. Along with the cascading rays of the rising sun that seep into my living room, positivity floods my mornings and that Zen Joy lives in my heart. How amazing is that?!

Here’s my newest read, I highly recommend it. It’s a badass book, and I’m having a hard time putting it down. When I do put it down, I think about it. I’m addicted to reading it. Go ORDER it.

My Mom can attest to this fact: I am not a morning person. I will reframe that statement now, I have LEARNED to become a morning person. I can’t believe all these years I held the power to change that about myself. I lived with many self-imposed labels. Overweight. Negative. Fearful. Procrastinator. Comfortable. Complacent.

Why did I do that to myself? I was living within destructive limiting beliefs. I type-casted myself and resigned to a false sense of self-image created within my mind.

Well now, that is just unacceptable.

So now, each day I ask myself some pretty important questions.

~Who do I want to be?  Go be that.

~What do I want to achieve in life?  Go do it. It’s so much more than dreaming; I have to put in the work. Believe in my abilities and tenacious spirit. Set SMART goals (Specific, Measurable, Attainable, Realistic, Timely). Revisit each goal as I make progress. Set new goals. Be proud of my progress. Get excited about future work. Repeat. 🙂 Think about someone you are envious of in regards to the way they live their fabulous life. You can live your life that way too if you want. Exciting fact!

~What am I thankful for today?  No matter what is happening in my life…there is ALWAYS something to be thankful for.  I have a warm home, food in my fridge, amazing kids/friends/family/clients. I have my health, the ability to lace up my shoes and go for a run in the sun. I have freedom to make choices, to learn, to live out-loud.

I was talking to my friend Joe at the gym today, and I asked him how he was doing. He replied with the most emphatic enthusiastic “GREAT!” Ooooh really….that’s amazing, what is so great about your life now?! I asked.  He then explained that he just ran into a long-time friend who was diagnosed with Prostate Cancer, and had his prostate removed. This friend is younger than he is, and here they were both working out along side one another at the gym, with thankful hearts and positive spirits. He told me that he was so grateful for his health and he had absolutely nothing to complain about.

His words touched my heart and I became overcome with gratitude that I too had my health. I worked harder than I usually do. I even did burpees, and I detest burpees; however, Joe does them all the time. Because he uplifted me today, I sucked it up and did them too. And then I came home and did a bunch of meal prep with all the nutritious foods in my fridge so I can fuel my body with quality.

I hope you all have an amazing day, and maybe tomorrow you will set your clock and get up an hour earlier to frame your day YOUR way. If you do, drop me a line and let me know. Positive momentum is in fact infectious.

From my thankful heart to yours,

Christine

Body, Mind, and Spirit

Yesterday, I skipped my Miracle Morning to focus on my editing stack. I got a lot of work done, which was great, but I got wrapped up in the overwhelming thoughts about all the work I have in front of me and lack of time to do it all.  There’s a limit to my energy some days.

I decided the very thing I needed was a workout. The momentum of negativity had already started within my mind, and it traveled right to my workout. Everything annoyed me…especially that dude who rests on a mat for 5 minutes in between sets taking up 1 of 2 squat racks during the busiest time at the gym. I attempted to channel all the negativity into a tough workout, but even that was not doing it for me. I avoided everyone because I knew if I opened my mouth negative would pop out of it. lol

Once I got to work (personal training) however, everything turned positive once again. I was so uplifted and empowered by the drive within others to better their lives. To show up. Lace up their shoes. And get to work. Their fighter spirit ignited my own.

So it got me thinking about balance, and the importance of working on all elements “Body, Mind, and Spirit”. Every. Single. Day.

I missed working on my Mind in the morning, so working on the body didn’t have the other two components behind the effort. I didn’t get to working on the spirit until later in my day, but it sure did make everything turn around for the good.

So today as you attack your day, I want to encourage you to find ways to feed all three elements.

Body

Are you eating for fuel?: Complex carbohydrates to give you energy/fibre/vitamins and nutrients for your day. Protein to support muscle growth and maintain the muscle you already have. Protein also repairs muscle after your workout…we are literally made of protein so it’s essential. Healthy fats such as Omega’s which are vital for not only your physical health but also your emotional health too.

Are you moving your body every single day? Our bodies are designed to move. Think about what happens to a car that is left to the elements and never used. Our bodies are our vehicle. Keep it moving! When I was learning about exercise through my personal training certification, one fact I will always is remember is this: If you don’t use it, you’ll lose it.

The other day at the gym I met two older gentleman who really inspired me. Bob and John, friends since 1960 and both close to 80 years old. As they spun on the exercise bike (and I was resting under a vent that directed cold air onto my overheated face), they told me they both had many health challenges they were facing. Hip issues (and surgeries), knee injuries, etc. And here they were at the gym spinning away and laughing through it. They both told me how important it was that they take control of their health and keep moving to the best of their abilities; despite their limitations. Just. Show. Up.

Mind

Are you challenging your mind beyond the scope of what you find comfortable? Learn and grow as a person daily. Just be better. We have that choice. We can choose monotony, routine, same old thoughts every day…or we can choose to grow and expand our minds. Challenging old tired belief systems that holds us back from moving forward. Read, journal, write, learn.  There is no finish line, just more to learn. There are people all around us with a whole lot of knowledge and life experience if we just listen.

Spirit

What feeds your spirit? Maybe that’s going for a walk, phoning a friend, reading a good book, taking a nap, having a long bath, yoga, treating yourself to a massage, retail therapy with a friend, contributing to others through volunteering, listening to good music…whatever that is for YOU. Do it. Every day.

On music…I’ve always loved Sia. Plus she’s weird and she authentically owns it…which I enjoy a ridiculous amount…

Now taking care of your spirit can be tricky when life’s responsibilities pile up. I have learned to leave the dishes in the sink sometimes and just lay down, or call my girl Darina (she’s my person I’ve adored for all of life’s most important events which ironically has happened at similar times in our lives). It feels selfish, wasteful when there are so many other things needed to be done. But remember it’s just as essential to your happiness and health.

Balance.

It’s within our power to shape who we are and how we feel every day. Choose wisely…

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I hope you have a great day!

From my heart to yours,

Christine

The Prescription for Change

Through out the years, I’ve made it my mission to focus and learn about how to instil long-term change within my life. I’ve learned a lot from brilliant authors and speakers. When an idea strikes a nerve, I write it down. So here I am writing today about change.

I was reading “Awakening the Giant Within” by Tony Robbins.  One area that hit home for me in relation to making a change NOW is this question:

Am I a walking contradiction?

“Change is often a Should and not a Must. The only way we’re going to make a change NOW is if we create a sense of urgency that’s so intense that we’re compelled to follow through. The greatest leverage you can create for yourself is the pain that comes from the inside not the outside.  Knowing that you have failed to live up to your own standards for your life is the ultimate pain. One of the strongest forces in the human personality is the drive to preserve the integrity of your own identity.” Tony Robbins

I think the reason this really resonated with me is that I’m working very hard on my character and growth right now.  I set aside an hour daily to read, write, learn, grow so I can be the best version of myself. So my kids have a better role model and I can be proud of the life I’m creating.

Having spent this year in fast forward growth, my integrity is very important to me. I know exactly who I am and the way in which I want to continue to grow as a person.  The idea that some of my actions in life do not line up with my character and the high standards I set for myself does not speak of integrity. It’s important to recognize the areas of inconsistencies between my character and my actions.

I just had this discussion with my son the other day in relation to Integrity. What does that mean exactly? To me, integrity means my actions align with my words. I do what I say I’m going to do. My loved ones can count on me. I align my choices with who I am as a person. I let my actions speak louder than my promises and words. I asked my son a few days ago a very important question: Who do you want to be? Go be that.

So how do you change something right NOW?

Change occurs when the pain of staying the same is greater than the pain associating with change. Our brains are hardwired to associate pain and pleasure to every action and behaviour.  We have to condition our brain to make these pain/pleasure associations differently.

It all starts within the mind.

What do you want to change today?  Whatever it is, ask yourself some important pleasure/pain questions.

Pain Q: What will it cost me if I don’t make this change: mentally, emotionally, spiritually, physically, financially?

How does staying within a destructive behaviour affect my children or those I love most?

Pleasure Q: If I make this change today, how will that make me feel about myself?

How will it change the way my children/loved ones view me?

Say for example, you want to change patterns of emotional eating. Obviously you must be placing much importance on the pleasure that brings you and not enough importance on the pain it creates in your life.  Reverse that. Focus on the pleasure you will receive in taking control of this area of your life. How will that affect your self-confidence and pride? What will it do for your spirit if you are released from the pain created through choosing to emotionally eat?

Feel the pride that comes from knowing that you are a person of integrity who aligns your actions with the standards you set for living your beautiful life.

Again, the question I asked myself this morning (I encourage you to ask yourself as well): Am I a walking contradiction?

The strength of my stubborn spirit will not let that be my reality. Oh noooooo.

Today I choose…

Happiness

Pride

Integrity

Confidence

Hope

Optimism

Self-Assured Grace

Hard-work

Dedication

Tenacity

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It truly is within all of us to make this choice. We have the power to change today. Embrace it with excitement! You can literally change your life right this second.

How ridiculously amazing is that?! Have a great day!

From my heart to yours,

Christine