Ep. 19 - Male perspective on the emotional side of weight loss
mibo musings
I was really blown away by Drew Manning’s message and his way of expressing it. September is a time where many clients are doing a reset post summer and it’s a fresh start for many. Having a solid foundation for long term success is the key. The foundation includes your mind and your food. Having a plan and tools for improving your mindset is so important. If you have found maintenance a challenge then it’s truly time to look beyond phase 1 and explore other tools.
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Ep. 18 - Yoga Belly - Letter from Adriene
mibo musings
This month I read a letter/newsletter sent from Adriene from YWA - yoga with Adriene. She's one of a kind, and brings such an awesome perspective to the body, breath and yoga. Enjoy!
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The art of coaching a black and white protocol - Episode 17
mibo musings
How does a coach administer a black and white medical protocol and honour the human side of food, emotions and all that is connected to being in a physical body? Tune in as Amrita and Zan discuss exactly this!
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Brian on being sick and tired of being sick and tired - Episode 16
mibo musings
He rolled into Phase 4 with ease and kept working this phase as much as he did Phase 1. Carving out time to meal plan, exercise and keep his mind and thoughts focused on his goal. He knew the old habits are there and that it was key that he stay active to keep that alive and energized feeling. “Just go for a walk, go around the block, don’t give in. You will feel better soon if you get outside.”.
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Phase 4 workshop aha moments - Episode 15
mibo musings
Sometimes phase 4 can feel like a battlefield, I want this but I shouldn’t eat it, why can’t I eat what I want and not gain, why do I crave things that are not good for me and on and on and on. But we have found that over time, not over night, a new balance arises for each person that engages in finding solutions that work for them.
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A Chat with Coach Sherri Kiley from Chicago Episode 14
mibo musings
Sherri has some great things to say. I have pages of quotes from her like "the crux of what we do is maintenance, I start talking habits and maintenance on day 1", or "yes it's about using Ideal Protein as a tool not a crutch". Of course, like I always say there are no answers but there are ideas and suggestions that may resonate true for you and help you build your strong foundation of health and vitality.
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Regaining. Let's talk about it.
mibo musings
It happens. Let’s talk about it. Hot tips to beat those habits that creep back in. But of course there is not one answer but each person has a sweet spot/zone where maintenance becomes natural and easy.
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Moyra, client age 57, on being loving - Episode 12
mibo musings
You want to listen to this just because Moyra’s voice is so soothing and peaceful. She shares about her weight loss journey, the ups and downs (no pun intended), and finding peace with herself, her weight, and staying true to what feels right for her. This was technically a phase 4 check in but we both knew it was also going to be a podcast so it’s not quite a phase 4 check in but it is. Phase 4 is an exploration, it often involves a deeper look at yourself and what truly makes you happy. We discuss discipline, yoga, being loving to yourself, carbs, the scale and much more. I truly believe...
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January energy - Episode 11
mibo musings
This episode explores leveraging that fresh start energy many have at the beginning of the New Year. But as we now (hate to be a downer) it does not always last. So let’s chat about making it last, how to benefit from it and be successful at weight loss and weight maintenance.
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Glow Chocolate Non Addictive Delights Episode 10
mibo musings
Julie Beyer, owner and creator of Glow Chocolates, shares with us about what goes into the making of a healthy treat. One that tastes great and satiates and satisfies your taste buds. One that does not leave you feeling out of control and wanting to eat more and more and more.
info_outlineEven the best of the best of dieters we’ve seen take a left turn in December. Do not underestimate the power of your environment. I recommend acknowledging that it can influence you and then plan accordingly. Set yourself up to win. Have a food plan and a what to think plan. See Checklist and Worksheet at end of this post.
What do I mean by environment? The display of advent calendars at the grocery store (i.e. chocolate), food at your office, holiday decorations, huge gift baskets at Costco, invitations to parties, time off/change in routine, visiting family, passing a bakery and breathing in the smell of baking that takes you back to your younger years, hot apple cider, gifts of homemade baking and goodies, email newsletters, ads on TV, even holiday lights. All these things can take you to a place where you forget your game plan and decide to eat something not on plan.
Eating off plan. If you are on Phase 1 you need 2-4 weeks to phase off to optimize the work you have done and be gentle on the body. The Ideal Protein protocol is a lifestyle change plan and not designed for going on and off in a moments notice. Your coach is there to work with you. If you think phasing off is the right thing for you then that is fine you simply do the phase off plan and move into healthy eating on phase 4 with fewer restrictions.
Most of you would love to stay on plan and just don’t necessarily know what it takes to do this as it’s new to you. So let’s be proactive with some amazingly simple mind strategies that can are key to staying on track, enjoying the process (versus feeling suppressed) and losing weight over the holidays.
We do tend to be lazy in our thinking and most of us have old patterns and beliefs around food that are no longer serving us and don’t help with our diet efforts. Just changing the food we eat is not enough for most people. Most people need to change the way they think. And this is possible but does not happen over night. It requires daily reminders and consciousness to catch the old thoughts and replace them with new and more satisfying thoughts. Example: Oh just one cookie can’t hurt. New thought: If I have just one cookie I will enjoy it for 1 minute and then I’m going to be so disappointed to have not stuck to my true goal to get healthy, lose weight and choose foods that make me feel good all day long not just for one minute. It’s not worth it. We recommend writing this scenario out and reading it daily so when you are faced with wanting a cookie you are prepared. Reading this when you don’t want a cookie is great. Don’t wait for a craving to hit before starting your mind strategies.
Being decisive. You want to have no debate going on in your head. That’s why you like Phase 1. It’s black and white and there’s no thinking about what you can and can’t have or how much to have. Should I eat 1 shortbread or 2 or none? It’s none on Phase 1.
I recommend the Beck Diet Solution book and workbook in many podcasts. It’s a great work book that says 6 weeks but I recommend taking your time (up to 6 months or more). Go for quality versus quantity.
Here is a simple checklist to put on your fridge or bathroom mirror. And a checklist to prepare for the holiday season to be joyous, graceful and fun.
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