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SUCCESS & MOTIVATION

How to Travel and Still Lose Weight

By | Articles and Tips, featured : magazine, SUCCESS & MOTIVATION, Weight Loss | No Comments

Many clients tell me they can stay on track for achieving their weight loss goal during the week but find weekends trickier due to the change in routine. Usually, this is amplified when they travel, be it for work or pleasure.
If you relate to getting off track in these situations, there is a solution. Remember, not everyone puts on weight when they travel or becomes a couch potato on the weekend. Allow yourself the opportunity to learn how to stay on track in these situations.
Staying on track for weight loss means being consistent with the right behaviors. Your mindset – the way you think and what you believe – determines how you will behave. If you want to be consistent with your weight loss behaviors – even when you travel – you must have thoughts and beliefs in place that support consistent action.

Scenario: Travelling for work
 
Imagine a scenario where Julie wants to lose weight. She starts out enthusiastically and makes some good progress. While she is feeling motivated and in-control things go well then one day she is asked to travel interstate to attend a work conference. “Oh no,” thinks Julie, “I can’t stay on track and lose weight while I’m away for a week. There are all those dinners to attend the conference and I won’t be able to exercise. It will be a disaster!”

These types of thoughts inevitably lead to self-defeating behaviors . Here’s how it works:

  • Julie believes she won’t be able to exercise so she won’t pack her training gear
  • Julie believes it is inevitable she will overeat so she willovereat as she can see no other option
  • Julie believes attending conference will be a disaster for achieving her weight loss goal so she will act accordingly.

Can you see how Julie’s thinking is not serving her?

Thinking to keep you on track

What if Julie said to herself, “Okay, I’m going to this conference;

HOW can I continue to stay on track for achieving my ideal weight?”

Now Julie will look for opportunities to stay on track.

Notice she doesn’t have to know the details of how she is going to stay on track yet. She simply needs to believe that it is possible – and of course it IS possible. Some people return home from a week away healthier and leaner than when they left. Focusing on this possibility allows Julie to be curious and explore her options.

Some options that might occur to Julie are that she could:

  • Ask for the mini bar in her hotel room to be emptied and fresh fruit made available instead
  • Find and book a room in a hotel with a gymnasium / pool / access to a suitable walking or running route
  • Book one or more personal training sessions at her hotel’s gym
  • Eat a pre-ordered suitable breakfast in her room each morning
  • Ask the conference organisers to provide fresh fruit for morning and afternoon tea
  • Book a self-catering apartment (instead of a hotel room) and prepare at least some of her own meals and snacks
  • Decide to be confident in her ability to eat mindfully and to feel comfortable and satisfied.

 

Action steps

If you notice you expect to get off track for your weight loss or fitness goal whilst travelling:

Examine your thoughts and beliefs. Identify exactly what you are saying to yourself – for example: “I always put on weight when I go away” or “I want to have a good time and I can’t if I’m trying to lose weight.”

Assess the validity of these statements and challenge them with questions like:

Is this really true?
Is it true all the time?
Do other people think differently and therefore get a different result?

Now ask: “How can I continue to stay on track for achieving my ideal weight while I am travelling?”  Write down all your ideas and notice how you feel now.

Going through this process puts you back into a resourceful state. You return to being positive and confident about being on track for achieving your goal.

Travelling, weekends, unexpected breaks to your weight loss routine are not reasons to fail. They are opportunities to practice your healthy lifestyle behaviours in different situations.

How YOU Can Shift Your Mindset, Overcome Your Roadblocks And Be Truly Successful!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

What if you could let go of that one thing that is holding you, your career or your business back? How important is that to you?

How often have you found yourself held back, stuck, not knowing how to get passed “that” roadblock and how to let go of those annoying fears and limiting beliefs?

Well, let’s have a look at what YOU can do about it NOW!

1. BE CLEAR about what you want to achieve. An easy way to do this is to imagine that you are describing your goal to a 12 year old who has no idea about what you do. The simpler and the more visual it is, the better!

2. Increase and learn to use your self-AWARENESS. Have you ever caught yourself finding excuses to avoid taking “that” step: a phone call to make, an email to write…? Science has demonstrated that our bodies can have a tremendous impact on our mind. When you are procrastinating, start becoming aware of how your body is reacting: is your heart beating faster? Are you frowning? Are your shoulders “drooping”?…              Make the conscious decision to change how your body is, stand straight, take slow deep breaths and observe how your mind reacts as a consequence.

3. Think of the WORST-CASE SCENARIO: are you afraid of not being able to do it or are you afraid of the consequences of actually succeeding at it? Be honest with yourself and DON’T JUDGE yourself. You might be surprised at the answer.

4. Make a list of all the BENEFITS and of all the DRAWBACKS associated with overcoming your “roadblock”. This is essential so you can have a BALANCED view of the situation.

5. Think of how DIFFERENTLY you could react to this situation. Think of someone you admire who would act differently. Now, imagine for a moment that you are this person and that it is easy for you to act differently.

PRACTICE this by taking small and frequent actions.

6. VISUALISE yourself overcoming your “roadblock”, letting go of your fear. Visualise it with as many details as you can, imagine the colours, the sounds, how you are feeling, make it as vibrant as you can. Put that scene in a photo, make sure you can see yourself in it. Your subconscious will do the rest.

7. One last thing: remember to SMILE. Really! Smiling on the outside will help you smile on the inside and help you move mountains. Just give it a go…what do you have to lose?

Science has demonstrated that we can “rewire” our brains. Equally, YOU can change YOUR “wiring”, take a different course of action and get past your roadblocks.  After all, if YOU are not in your mind’s driver seat, then who is? Remember, be AWARE and CHOOSE how you will react. It’s all in the Mindset!

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ABOUT THE WRITER:

post feb 19 aNadine Rabu is a highly regarded international mindset consultant and accredited professional coach, and the owner of “It’s All in the Mindset”. Prior to this, she worked for over 15 years for large multi–‐national engineering companies throughout the world.  During that time she repeatedly observed the positive and negative impact of people’s mindset on growth, innovation, motivation, efficiency, productivity and capacity to adapt to change.  As a result, Nadine chose to focus on helping highly motivated professionals, business start–‐ups and small to medium size businesses achieve their goals, develop to their full potential and see possibilities currently escaping them, by working specifically on their mindset. 

To find out more, visit:  www.ItsAllintheMindset.com