the bible does lists normal horizonal human life you just need to sit down in your chair and let the Father Son and Holy spirit enter into you and as you start with the bible this is a revelation of Jesus from his begging to His full-grown adult life that was taken to the cross and won. since the father was the direct source and the Son excepted this that is the only life that will enable the Spirit to retain you the alternative is the to split lives are first parents created when Adan switched from God to the enemy that was the basis of demonic vertical life and after Her fall he compose to Join his wife in Death now we have fake Hunan life which will continue until they both die plus everybody living that will be a part of your lives that speak the same truth have the same spiritual gifts right here will join all the dead who will come up in the 1st resurrection Adam right up to all now living now that will whiteness evil walking away from us 1 John 3 and the remained of our vast brothers and sisters not part of us will come in and Good and evil will live out 100% of their choice for us it will not be our saviors are the our vertical Saviors and our human relatives in scriptures is our true life Jesus overcame the enemy and that power from HIS divine nature 1st Peter 1 will lock in our flesh and blood works like chapter 18 in Genesis hospitality the angels were fed before Sodom died and in Judges 19 and Acts 2 the last 5 verses showing both or live making or breastfeeding you will find that in Gen 21 Moses 2 first Samual 2 for mothers Ruth 4 fir grandmothers Proverbs 5 18,19 if you wives wish to feed your husbands' and rally strange one Job 21:24 look it up on bible gateway using the NKJV and scroll down until you look tr the Talmud the translation of pails is redefined as breasts pray about this one if you are impressed to help your fellow man with $ help that is horizonal works tithes and offering are to GOD vertical there is so much more even I am not witnessing the complete revelation from cover to cover yet but it will come just sit down and when you pick up the bible it will begin to experience Jesus receiving HIS Fathers that will be yours Just wait you need to know the enemy of God and man will do everything He is permitted to builds up His servant Romans calls the flesh calls the flesh and after it is almost gone his human slaves will be brought in but do not fear once your sins are erased inside and you form habits that glorify God there is your true human life restored anyone who looks upon this page saved or lost this could be your final chance to say yes to be saved and for the saved and the last time for the lost and the last time you and you saviors must walk away from the lost the Lord said it Ephraim is joined to idols let them be now hear the call of the LORD and lift up the bible and witness as the father gives HIS life to Jesus until the life our LORDS and your bible relatives are in you them both divine and human nature will be 100% and the lost will also be 100% then ubtil Jesus comes the lost will whitness the life but after we leave for heaven for 100 yers and come back all humans that have ever lived both saved and lost will now what life they walked away from and admit we chose death and then come to their end now you can now stand whit your LORDS and human redeemed both Holiness and true human skills sealed in you forever please feel free to connect with me use any or all form in email and phone numbers. God bless you lstevendrago@outlook.com stebendrago123@outlook.com stevendrago000@gmail.com stevendrasgo82@yshoo.com steven@faithful-prayer-ministry.com and a free way 1-712-432-6135 totally free conference call that can hold 500 or you can also use 530-756-8227 landline or 530 304 8294 voice or text these last 2 you must pay. and now to the king eternal immortal invisible to God who alone is wise be honor and glory forever AMEN now to HIM who is able to keep you from stumbling and to present you faultless before HIS throne of glory with exceeding Joy to The Only wise God Our Savior through Jesus Christ Our Lord be honor and Glory dominion and Power both now and forever amen in Jesus' name amen take care for now see you out there.
35) Prepare for the end of the year. 1) How to manage a craving in two minutes. Whether you get cravings for certain foods or just feel the urge to a snack. When you're Insert initially any reaction here? No that eating. When you're not actually hungry as a hundred percent normal. And a hundred percent can be changed. Try this. Get comfy and close your eyes focus on your breathing. Two picture in ocean with gentle waves notice how they rise fallen and disappear again and again, three imagine each way as your urged to eat watches these thought feeling and the urge itself passes you by 4 knowledge and accept what you're feeling and thinking after two minutes take three deep breaths. Come back to the present moment.Let's dive a little deeper. When the craving or certain emotion washes over you the urge to eat can be intense. Like all encompassing can't focus on anything else loud. That type of non-physically hungry hunger called external hunger. Is a lot like a way it builds and builds and then Peaks. But but policing to feel that drive to eat accept it. And Let It Go. Can help you get over the crest and allow the wave to pass without eating. We call it surfing the urge. In the more you practice this meditation a weaker future wife might be external cues to eat and drink are everywhere. Yours might be a place your friends house. Equals cocktails a habit TV time equals snacks or an emotion stress equals carbs and carbs only. You can always avoid these triggers. Unless you trying to this mindfulness technique helps your design how to respond. Sometimes that's waiting for the urge to pass on its own and other times it might be honoring the craving either way. The awareness can help you better stay on time. Three fast facts 1 Cleveland is usually break relatively predictable. And most importantly defeatable. 2 stepping back to Observer craving allows us. To recognize it as a moment. That will pass. 3 each time. We don't eat and response to a craving future urges tend to be less intense. And subside more easily 2) how to create a weight tracking routine.Ever forget to step on the scale. Maybe even on purpose. Don't love how you feel before during or after you weigh yourself. And so these questions to help you Map out a confidence boosting progress fueling action plan Try this 1. And then I'll often will you weigh yourself? Choose a frequency between once a day and once a week plus. The Caden time you can stick with. Like first thing in the morning. 2 How would you boost your confidence beforehand? Try to affecting on the non-scale victory since you're Last way in Plus pump yourself up with music or relax with a few deep mindful breaths. 3 What do you say to yourself when you track your weight in the app? Put the number in perspective. The scale is just one measure. Plus Considering encouraging words, I am strong or keep on keeping on. 4 what health promoting action would you do Afterward it could be as simple as drinking a glass of water or going for a short walk. Plus prep or pre-track your next meal. Write out your action plan. Daytime location I'll weigh myself. Before I step on the scale, I will. When I track my weight, I'll say to myself. What I'll do right after weighing in. let's dive a little deeper. Even if you want to step on the scale regularly. We get that it's not always easy. Aside from Simply forgetting you might put it off. If you're nervous, the number will go up or perhaps you hit the plateau don't want to see the same number again. That's the ostrich effect in human nature. The ostrich effect is the tendency to bury your head in the sand to avoid potentially unpleasant information or feelings. The ostrich effect is the tendency to bury your head in the sand to avoid potentially unpleasant information or feelings. However, creating routine that addresses the common challenges and fears associated with weight tracking can help you stick with it. And that's keys and signs tells us that weighing yourself regularly can help you lose more weight and keep it off. How tracking your way makes you more aware. Of how your choices and behavior impact your progress doing it frequently takes the pressure off any single day or number. So you can see Trends and the big picture rather than focus on normal. And insignificant fluctuations and these Are all things that will help you navigate your way to your goals. Three fast facts.1 weighing yourself frequently is associated with greater weight loss. 2 aim to step on the scale between once a day and once a week. 3 cracking your wage often should take the pressure off any one day or number. Help you recognize. The fluctuations are normal. 3) how to make tricky food decisions on the Fly. Next time you suddenly find yourself face-to-face with the food you love but didn't plan for use these steps to switch off auto pilot and decide what to do. Try this. Check in with your points budget. Would you make room by eating a smaller portion using weeklies or leaning on zero point Foods later?Then imagine how you'll feel. An hour after eating the food. Think you might have regret or feel uncomfortably full or unimportant to stay on track the rest of the day. That's an alarm Bell. Give yourself time try focusing on something else for 5410 minutes. You can even pre-track the food but the plan to come back to it. Later. Make your move Do you still want to eat it after? Waiting not really cool move. On with your day or yes, enjoy the food track it and move on. Think you'll feel content and satisfying and able to stay within your budget the rest of the day bon appetit. Enjoy the food jacket and move on. Let's dive a little deeper. Maybe a friend surprises you with her famous dessert. Where you're out to eat? And your sister orders her favorite nap to share the one you're going to skip in favor of cocktail Even if you plan ahead and budget points like an All-Star. You can't anticipate every food or drink the pops on their radar and throws you in your plans for a loop. But you can anticipate how you'll react. It's normal to just automatically reach for tasty Foods when they're in front of you. But pausing to mindfully check in with yourself and future you. Gives you a chance to more consciously choose how you react putting extra time and distance between you. And the food helps to. In the end you may still decide to eat the food. That's more than okay. The goal isn't to swear off your favorites. We don't know that doesn't work. So notice the desire to eat break Beyond pneumatic. See it. Eat it reflects. And instead make you more informed decision not alone is a win. Can help you stay on track for the Long Haul. Three fast facts 1 When faced with the food we love our brains turn on. And tend to stay focused on it. 2 swearing while certain foods can backfire often leading us to overeat them in the Long Haul. 3 palsy to make a conscious decision and give us more control over what and how much we 4) a simple way to stay on track when life gets busy. Stretching over how to fit everything in when life goes from regular busy to total chaos. Take a deep breath and repeat. I don't have to do it all. Feel better great. Let's focus on what you can accomplish and how Try this. This is all the general supporting tasks you want to take on this week? Circle the one that's mountainous important to you and double considering what else you have going on. Meal prep my dinners go to gym three acts run to my journal 1X. Can't manage to hold to do pick it. Which up, just three dinners focus on that. Break down that one task into the smallest steps possible. And then make a plan when you'll do each and what you might need. Check the weight monitor app for recipes and make a menu run to grocery list. Go shopping chop veggies marinate proteins and prep everything else. That's cooked meals tomorrow night. Let's dive a little deeper. We love a good to do list. Okay, we mostly love the throw of taking a pen. And done with lines for the word is busy. Keep adding more to your list without giving yourself any breathing room. The only thing you may end up Crossing off likelihood you'll get everything done. Give yourself permission. To that less durable. Less practical items drop off in prioritize just 14 a few to do trust us as both. Won't ruin your weight loss effort. To break down these tasks into smaller even more doable steps to be at something better than a to do this. A clear road map of how you'll start and finish a task. Set stops fuel up and accomplishments and momentum along the way. You don't have to do it all to be successful. The journey should fit into your life. Nor take it over. Simply deciding what to prioritize in doing that can free our precious time and head spaces. It keeps you on track. Three fast facts 1 You stop engaging in your usual healthy habits. Can be hard to restart them. 2 small doable options help you stay the course and prevent you from feeling like you have to start from scratch. 3 taking the test in the smaller steps. Have to believe you can accomplish it. 5) Three steps to overcome a setback. Whether you've gained weight gone over your weekly points budget or had any other setbacks step one is to remind yourself. That there are normal part of adjournment. Step two set your action plan into motion don't have one. Let's fix that. Try this. 1 think of simple healthy behaviors you've leaned on in the past. Across out any that may not feel doable after a setback. A 10 workshops make weekly grocery lists and Shop prep low Point lunches with like the non-scale victories go to bed by 11 pm. 2. These remaining consider which are easier to come more naturally help you feel your best enjoy or at least don't Dread.3 I've got gained two or more pounds. I will prep my lunches and celebrate one nunzel Victory every day. Two pounds is the sat back non-scale victories the action. Let's dive a little deeper. We won't* sugarcoat it. Set back sting. Whether yours is a big slide or just slip. It's okay, if you feel discouraged worried or any other type of way. Try not to blame yourself or look for a scapegoat. And maybe not me one. You can't change what's in the past? But you can't plan ahead for how you'll respond. When you're in a cool calm. And on track state it's easier to create a simple game plan. You'll actually stick with. He ran that to heal the moment response where you might try to overcorrect only to get frustrated when you can't build 10 new habits in a week, or you may swing to the Other Extreme and want to give up. Remember setbacks happen everyone. What matters is how you react? Deciding ahead of time which routines you'll lean in to because you know, they work and play to your strengths. Oh ensure bumps in the road are just that. And not the end of your journey.Three fast facts 1 sat backs often needs you to think you should give up or overcorrect your behavior. 2 creating a plan for how to respond to a setback ahead of time can help you get back to what you usually do. 3 a plan with simple actions can set you up for early and quick success. 34) Tune into your eating pattern. 1) how to be more aware of your eating habits and why it Can help you? Fact; is not only what you eat that impacts your weight loss Journey, but also when and how We call that your overall eating pattern. To make meaningful changes. You need to know what you're working with. Three days this week to tune into each meal and snack then follow these steps. Try this. 1 right before you eat a meal or snack jot down the following. It's been.Hours or minutes since I last day/ my Hunger level is a one not so hungry. Five starving/ I feel content energized exhausted stressed bummed out other. 2 Eaten tract your food. 3 30 minutes after write a few more notes. the amount I ate was what I planned less than planned. More than planned. my Hunger level is a one not hungry five starving. The speed at which I ate was. One slow Five super fast. my mindfulness level was a one barely remember eating held into each it's unlikely likely not Sure. That I'll eat before my next plan meal or Snack. The foods I enjoyed most while eating.------- ------- ------- I feel content energized exhausted regretful proud other. let's dive a little deeper. Imagine if you're trying to save money by cutting some who you're expenses. Do you think you could do it without paying attention to how when or on what you're spending each week or month? Probably not. And the same goes for losing or maintaining weight sure tracking food in the WWF builds awareness of what you're reading. And that's a great place to start. But digging into the how and when and what's really going on here around your meals and snacks brings a deeper level of understanding that can help you make impactful changes. Your overall eating patterns. Influence things like your choices behaviors and feelings Which can make your journey easier or harder? Noticing habits up to identify what's working EG eating slowly. And what's not EG? Waiting until you're level five starving. Then you can take steps to do more of the former and address the latter and get even closer to your goals. Three fast facts 1 you're eating pattern includes what you eat as well as how you eat. 2 becoming aware of your eating patterns allows you to identify what's working and what changes you want to make? 3 this can help you develop eating patterns of both set you up for Success that you can stick to long term. 2) Portions 101 how to find what works for you. Will let you in on a secret. When it comes to filling your plate, there's no right amount of oatmeal ice cream or any other food. But there is a portion that's right for you. Let's find it. Try this. Serve Yourself scoop your usual amount of ice cream or other go-to food into a bowl. Size it up. Measure how much you typically eat using a measuring cup or Scale Check the points value. Use the WW app to see How the portion impacts your budget? Reflect and revise Does that amount work with your budget cool? Keep it as is if not. Adjusting to you find your sweet spot. Let's Dive a little deeper. ever been in a party and notice the portions you served yourself look nothing like what others dished into their plates. That's okay. What keeps you set aside and within your points budget can be very different. From what works for someone else? There's no correct amount of name the food. The key is determining right for you portions the balance. Between how many food you want to eat?And the point you want to spend out of your total budget. So many factors can influence how much you may eat. The Locking and personal portion sizes, especially when it comes to food you eat often can help you feel more competent in your choices and stay on track. You may want to measure or away your portions of first keep your tools on the counter. So they're handy but before long you're likely to get comfortable eyeballing things and find an even easier to serve up your favorite in amounts that also served your long term goals. Three fast facts 1 the serving size is the amount of food listed on the products. Nutrition label. 2 A portion size is how much you choose to eat at one time? 3 a right for you portion is The balance of food you want to eat and the points in your budget you want to use? 3) how to build meals that keep you strong and energized. Lifting weights isn't the only way to focus on strength. What you eat plays a role, too. Map up your meals they had to make sure you get the right mix of nutrients. Try this. Step 1 outline your day or week of eating. Assigned when and where you'll eat how many points of use? Step 2 Start with the protein base. For each meal choose a zero point or low Point food like chicken or turkey breast 24 ounce protein per 3 ounces pork tenderloin only two points for three ounces non-fat Greek yogurt also high in calcium. Salmon, or other oily fish? Has vitamin D to help with calcium absorption? Step 3 Add fruits veggies and/or grains. Trying to work in produce that delivers extra calcium like kale or broccoli. Step 4 finalize your plants think about what sauces or dressings you've used and how you prepare your meal. Let's dive a little deeper. One not so fun fact about* weight loss. Along with that most people lose some lean mass too EG everything in your body that is in fact, including muscle and bone. It's normal. But losing too much could increase risk of injury sap energy and slow metabolism over time. That's where protein calcium.And vitamin D. Come in all three help protect lean mass. Protein research shows higher protein intakes help preserve muscle and promote more fat loss on a weight loss Journey protein also contributes to bone health calcium and vitamin D on its own calcium is known as maintaining and fortifying bones. But it works even harder when paired with vitamin D. Which helps the body better absorb and hold on to calcium foods like sardines milk cheese and certain cereals contain both. Does this mean that you could forget about all the other nutrients or that you need to stock up on protein shakes and supplements, of course not. Just be mindful to incorporate the above Trio into your meals and meat and dairy aren't the only foods that can make that happen. I'll just like tofu lentils grains and some produce also contains protein calcium and vitamin D. Three fast facts 1 eating food rich in protein calcium and vitamin D can help maintain muscle and bone strains while losing weight. 2 protein up to stay Fuller longer which can support weight loss. 3 planning meals allows you to make more intentional choices and ensure you get nutrients needed to keep your body strong. 4) Is your way of Eating sustainable six steps to find out. The perfect diet it doesn't exist.; What does work for weight loss? Finding a needing pattern you can stick with long-term to get started. Think about what you ate last week and take this Quest try this. 1. I ate things that I enjoyed yes or no. 2 all foods Were on the menu yes or no? 3, I was able to stick to my weight loss or health goals. Yes or no. 4 I could be social and go to events. Yes or no. 5 I was able to eat the same meals as family and friends yes or no. 6 it was easy to find my food at local stores. Yes or no. If you answered mostly, yes. And think you can maintain this eating pattern great Next Step. Think about what you need to do to keep it up. If you answered mostly no or aren't sure if you can do it long term. That's okay next step rainstorm away to turn each no into a yes. Four questions to help you make your eating pattern more sustainable. 1, how can you incorporate a favorite food or two into your week? 2 Can you plan ahead for an upcoming party or night out? 3 When can you lean on 0.foods or weekly points for more flexibility? 4 what recipes in the WW app might your family also, enjoy. Let's dive a little deeper. Raise your hand if you try to lose weight other ways before joining Weight Watchers lots of members have. Did any of those diet band food you enjoy? Or feel so restricted that you couldn't help but overthink about whatever you weren't having. Yeah, that doesn't work research shows. The most successful approach to Edie is one you can stick with long term. And for most people that means flexibility and livability not restriction. In other words a pattern of meaning that includes nutritious foods that you're enjoying keep you on track plus wiggle room to account for things that influence food choices. Your environment social situations culture and more with so many things influencing eating behaviors finding what works for you may not be easy. And as everyone who has accidentally gone over their points budget knows you may not get it right all the time. That's normal. This is a journey just keep making room for what matters to you and success is a lot more likely to follow. Three fast facts. 1 research shows that the most successful dietary approach for weight loss is one you can stick to long term. 2 leveraging your natural preferences and tendencies. It's a good place to start. 3 when you're eating pattern takes you in to account Foods you like and the things you tend to do. It's easier to stick with it. 33) refresh and recharge 1) How To use movement to boost your move. When your Sad stressed or just feeling blah. Getting up and being active might be the last thing you want to do. But it could be exactly what you need to shake things off. Here's how to plan moves that work for you. Try this 1 pick an activity. Think about what you actually enjoy walking yoga dancing pickleball. All movement is fair game. 2 decide where to move. If you can't stand the gem. On a good day. Don't go there. It'd be head to the park stand home. 3 plan the intensity. your activity doesn't have to be. Punishing to get them perks. Find the pace for a level of effect the feels right for you. Let's dive a little deeper. Fruits, let's be clear that you're not. Veering into toxic positivity territory of trying to oversimplify the fixed for complicated emotions moment for our walk or whatever won't solve all your problems and sometimes the answer. To a bad day or Moon reaction is just crawling under the covers Or into your tiktok fyp. And hear us out. I'll go to movement plans one of the best tools and you can have in your pick me up. You can't. Richard Jones being active increases positive emotions in the moment. And improves happiness long-term It also impacts how the brain processes natural feeling good chemicals like dopamine and serotonin making it easier to cope with difficult events. Whether you try stretching and leisurely hike. A sweat soak HLT workout or anything else you Choose Your Own Adventure these mood and happiness gains and then son off from Apple effect. Study shows happier people make healthier choices around eating sleep and activity a cycle. Can shift your entire Journey? 2) an easy way to re-energize your journey.It's normal to notice. And even dwell on the bumpy parts of life or your journey taking a few minutes throughout the week to follow these steps can help shift your focus boost your happiness and smooth your mind. Tried this thing about three good things that happened to you today small stuff counts. Right down each and add details where when why or how they happen. Who were you with? Even what you were wearing or doing? Reflect on how you found as you experience each and how you feel now looking back. Let's dive a little deeper. Life can get so busy that it's easy to focus on what goes wrong and barely register. Everything that goes right your favorite coffee on scale. House plant Revived from the dead enjoying a new low points recipe. For positive to connect with what's good? In your world no matter how minor it seems. It's spark feelings of gratitude. And it's a powerful emotion. Not only can gratitude shift your perspective to the big picture. So to improve your ability to overcome challenges and cope with setbacks and increase happiness. All things that serve you well on her weight loss Journey. Don't stress to finding the good in your days weeks or months doesn't come naturally. It can take time. Just keep trying the more you practice easier and even automatic gratitude can become. And the more you may find yourself using it as a tool. Three fast facts 1 intentionally pausing to notice good things is one way to practice gratitude and the more we do it the more automatic it becomes. 2 practicing gratitude helps us focus on the big picture and increase his happiness. 3 gratitude also improved our ability to overcome challenges and cope with Setbacks. 3) How to organize your kitchen for success. A hot interior design/ life tip; you can tweak the setup of your space to encourage healthy habits. Here's how try this. great visual cues for what you want to do? A place of bowl of fresh fruit on the kitchen counter. brings zero point foods to the front of your fridge or pantry. Puncture weekly dinner planning on the fridge. Help out future you. Store your meal prep tools where they're easy to access. After cleaning up dinner take out what you need to make breakfast. Before going to bed Phil and chill a large bundle of water for the next day.. Disrupted default habit you want to change? Stash Foods you mindlessly overeat. And rarely used cabinets or the back of the fridge. portion out snacks from large packages right after grocery shopping. Make your dining room or kitchen table. The only place you eat when home? Let's dive a little deeper. Have you ever walked past the kitchen and saw? Say cookies or candy or anything really on the counter and just pop one in your mouth. It's normal. The sea it eat it urged is real. And does not just visual cues research shows are overall environment can play a big role in what we eat and do. Luckily, you can harness its power by making healthy choices visible accessible and easy. But also creating a kitchen that's less conducted to behaviors you want to change. Cough mindlessly snacking and remember food is only one part of your environment. Tried to keeping go to recipients or a cookbook grocery lis t. And pencil on the counter to encourage meal planning or leave your favorite water bottle out to remind you to sip. Three fast facts 1 The usurer choice is the more likely you are to make it. 2 the distance between you and your food options influences. What and how much you eat. 3 visibility what you see please Iran at least 80% of your thoughts perceptions learning and actions. 4) How saying no can help fuel your journey.Another slice of pizza They keep watching button on Netflix. If that's been happy hour. Saying no to things that don't align with your goals can be tough. The next time you politely decline or 12 shift your focus to what you're actually saying yes to. try this. list all your reasons to say no. These are your yeses. 13 left be specific. If you turn down more pizza. If you turn down more pizza. It is just stay within your points budget. To avoid feeling overly stuffed no reason is too big or small. Ask yourself what you gain by saying? Yes to these things.mtwqtfss Consider the replica; have energy for a walk later instead of being full and sleepy. And feel proud and in control. Connect your gains to what's important to you or to your Why? Activity the connection may be obvious. But if not create* length. If you skip on after work of that. Use the time to do what is clearly important. Like walking with the friend. Let's dive a little deeper. fact; it's never fun to say no. To something Unfortunately, we can often make an even Less Fun by also dwelling on what you're losing or missing out on. And that can leave us feeling defeated or restricted. FOMO Fear of missing out is real. But so is JOMO the joy of missing out lean into what by shifting your focus from the things you won't be experiencing more pizza and other episode of your fave show An evening out. To everything you will be getting saved points to you later more sleepy. Energy and time to move healthier habits your goals. This shift isn't meant to sugarcoat saying no. Not recognizing all you've got in return and how your developing new habits to make you better For you choices. up yourself moves past unhelpful thoughts to these helpful ones and they can make room for even more. Yes.! Moments. three fast facts. 1 You often need to adjust your priorities when working toward new Goal. 3Focusing instead on what you gain by saying? No can help you feel more inspired and committed. 32) pause and reflect 1) pause and reflect. 2) stressed take five and try this.Weight Watcher remember Cecilia J. Heart racing Palm sweating the overwhelming feeling of Ugh When you notice yourself slipping into stress mode. Pause and bring yourself back to the present in 54321. Ahh. He tried this. 5 take a few deep breaths looking around and name five things you can see. 4 keep breathing deeply pinpoint for things you can physically feel. 3 close your eyes and listen what three things? Can you hear? 2 inhale and exhale again notice two things you can smell. 1 focus on one thing you can taste nothing sip of a drink or apply lip balm finish with one last deep breath and continue with your Day. Let's dive a little deeper. Worrying about an upcoming work project streaming over on flight with your partner. Juggling a packed calendar stress as a normal part of life. But those another stressful moments in Mass with your weight loss efforts studies. Show that when stress people are more likely to overeat and eat Foods higher in sugar and fat and a less likely to be active. If that's not enough high levels of stress hormones and all so calls the bonding to store fat deeper in the abdomen. Push on you start picturing what it would be like to go live in the yoga retreat. No, the solution isn't to eliminate all of your stressors. Which let me be real it's impossible. Instead focus on what you can control; How you react? Mindfulness techniques that anchor you to the present moment and quiet your brains. And bond these response. Helping to protect you. Even if the outside world feels A bit chaotic this Chef helps. Temper the effect of stress and clears your head so you can keep making choices that support your goals. Stop and take your views slow deep breaths. Seriously, close your eyes and try it. Now, how do you feel? A little more relaxed mind a bit clearer doing a smaller thing at times on your journey and help you be more successful lend us explain. Every loser keys and end up racing around and tearing up the house looking for them. You find Loose Change random sock lots of crowns, but no keys soon. You're late and frazzled. Some of the things can happen when trying to lose weight. Maybe you're stressed or not sleeping. Well, then find yourself surrounded. By High Point Foods low on points Your mind spring to action. Or more accurately react only to get overwhelmed distracted or tired and take the path of least resistance ie away from your goal but when if you Took a beat to focus in stat. What if you did your equipment in the stopping and thinking about the last time you had your keys this month were showing techniques that do exactly that slowing down even for a second. Consider the situation in your thoughts feelings and actions allowed to stay calm and make moves. They keep you on track. He has broke my Mustang each week. London to the new weekly technique and it's three fast facts. Weak one Stressed take five and try this. Heart racing Palm sweating the overwhelming feeling of ugh Up, when you notice yourself slipping into stress mode pause and bring yourself back to the present at 54321. Ah. Check out this week's technique to learn more. Three fast facts 1 worrying about the past or what might happen in the future often causes stress. 2 when feeling stressed you're more likely to overeat. 3 pausing to Anchor your thoughts in the present moment can help you reduce your body's response to stress. 3) Five Q's To help you eat more mindfully.Have you ever eaten something just because it was well there. It's normal next time though stop and ask yourself the five 5s's first.Do you only want this food because... you can see or smell it. Of the situation you're in. Of how it sounds You think it's special? Let's dive a little deeper. If you entered yes to any of these questions take a minute to think about once actually driving you to reach for the food. Then if it doesn't. Fit into your points budget And this isn't something you truly enjoy IE not worth adjusting your plans for try design ideas for what to do next. If the food is right there in science seeking as milling and certain food can make your one at more next walk away or focus on something else putting actual physical space for these mental space. For genuine the food can lessen the gravy. If the food is part of the experience like popcorn at the movie. The Pokemon you get used to the things going together and acts pause and ask yourself what I really want to eat this if I was at home doing nothing. If food feel special. Is 12 treat yourself think limited edition flavors childhood. Farms Or other Foods deemed important. Next shake off the metaphorical gift wrapping Do you actually wanted or just a memory of it or the feeling of a tree? If the food sounds good. It sends the signal. Eat this it's so delicious. For example menu descriptions of birds like buttermere creamy or decadent next read the item again. Skipping the adjectives and Design how the plan o l dear sounds to you. To be clear. It's 100% okay to sign even on the flying to eat cake because you're at a birthday party or order a distance. That sounds like the best. Thing ever the goal is to make that or any choice intentional and when you'll enjoy and be sounds fine with Goes the alternative lending outside factors drive your choices can leave you feel this sounds finder disappointed. No matter what you end up doing or eating just the act of stopping to notice why you might be reacting with certain food as a win and even small wins can help fuel this journey. This week's technique explains how. three fast facts 1 research showed that people sometimes eat food, even if they don't actually enjoy them. 2, simply seeing or smelling of food can be enough to make Eat it. 3 certain situations and the way you think about a food and all so promptly. 4) The secret to making activity more interesting. If Jenna vast open field the beautiful place of Lawrence or just something cool and thought Whoa You know. It's that feeling of wondering the maintenance in this week's technique will help you use it to make your next walk bike ride or other movement extra energizing. Three fast facts. 1 experiencing all can increase well-being and life satisfaction. 2 The more you intentionally look for all the more likely you are to notice it in your everyday life. 3 feelings are lock him make being active more enjoyable and make it more likely you'll do it. 5) can't fall back asleep. Try to 20 minute rule. Feeling well rested is kind of like having a superpower and makes everything including your journey seemed easier. Don't leave it to chance if you wake up in the middle of the night check out this week's technique for a plan. You can set into motion. Three fast facts. 1 the majority of indulge report asleep problem every night or almost every night. 2 healthy sleep makes it easier to eat. Well move regularly and have a more helpful mindset. 3 planting ahead for what you'll do when you have trouble sleeping and help you fall back asleep more easily and quickly. 6) How to disrupt emotional eating in just five minutes.1081 trust bum down or man, it's normal. And you can change it pay attention the next time the Earth strikes then follow these steps trying this. Said the timer for 5 minutes. Do whatever you like. Just commit to waiting before you decide to reach for food. Check in with yourself when the timer goes off known as how you feel. No longer want to eat. Cool carry on with your day look like on what you learn. If you see change his time passed. Is there another solution you could try to manage your emotions next time? Still have the urge. Could you do something else to manage your emotions like taking a walk or calling a friend? Yep, I think it will work. No, I don't think so. It's okay grab that snack. Let's dive a little deeper. Maybe you snack on chips when stressed or ice cream. You should go to when feeling blue. Whatever you reach for and emotional eating is incredibly common and for many a habit like any other you respond to a Feeling by eating and over time. It becomes automatic. Just something you do without thinking. So to break the Habit give yourself time to think that's what waiting a few minutes does. The activates all know pilot so you can consider your options and respond to an emotion. More intentionally whether you scroll tiktok. One of your plans or yes even need. In other words, you may still decide to snack when the timer goes off. It's okay. Make your initial goal to simply be more aware of an unhelpful habit. That's the first step to eventually replace you with one that's important to goals and an important skill on your journey. Three fast facts 1 emotional eating is a habit learned over time. 2 When you recognize it's happening, you can find new or helpful ways to respond to feelings. 3 managing emotions in ways other than eating and help you lose or maintain weight. 31) protect your progress 1) protect your progress. From Weight Watcher member Naomi m Think back on the first part of this year the wins you've worked for and the setbacks you've learned from here's how to maintain momentum and build on it for an even better second half. No matter how long you've been on this journey, you've already made progress and Beyond just what you see on the scale and you found new go to Foods or freedom. How to WWI an old valve build healthy habits or broken unhelpful ones. You are more aware of your behavior or working to manage tricky situation. All counts this month will Help you look back on months been working and I identify why. So you can keep it up. We'll also show you how to look ahead. To what you might get in your way and navigate around those roadblocks. Plan now for how to maintain what you've built so you can enjoy a smoother ride and make even more progress the rest of the year. And all the way to your goals. 2) how the past can set you up for future success. even wishsomeone could tell you exactly how to reach a goal. You've sat. Great news. It could be that person. Here's how. try this. think back to the past month or months and reflect. On your successes I started a new activity routine. How did you have make it happen? I cut back on TV to go to bed early so I can Walk before work. How ar the changes helping you. I now have more energy and flexibility in my budget. Setbacks I tried to go over a budget on nights out. what's getting in your way. It's hard to navigate so many High Point options. How could you alter your approach? plan to save weekly points and pre-truck my order. Look ahead to a goal. You want to achieve in the next month or so? meal-prepping low Point lunches. What obstacles might you face, lack of time? How will you feel if you succeed, proud-And glad to have extra points for nights out. Move forward by taking one specific step towards that goal this week. I'll rethink how I spend time so I can fit in meal planning and prep. let's dive a little deeper. While this journey doesn't come with an exact road map science thankfully give plenty of tools to navigate it tracking. Me planning 0 point Foods But you've got another Super valuable and often untapped researcher past experiences. Reflecting on the nitty-gritty of both your accomplishments and setbacks-why things licked Or didn't and now you overcame obstacles or didn't can guide you on how to best approach new gold challenges or to reset so every few months or whenever you're charting a fresh path take a walk down memory lane and decide what lessons tips and behaviors will best help you move forward. Everywhere with someone could tell you exactly how to reach a goal. You've sat. Great news. You could be that person check out this week's technique to learn more. Three fast facts 1 reflecting on your successes helps you identify what's worked and why? 2 reflecting on your challenges comes to identify what didn't work and why? 3 this knowledge can help you decide what to keep doing and what to change in order to be successful in the future. 3) How to make healthy decisions feel easier. eating more than you plan scrolling longer than you intended saying yes to more nights out than you'd like.... You can put it all on a perceived lack of willpower or learning more effective strategies try this. Pinpoint the situation where you often make choices you wish you hadn't. Whether my family orders pizza, I tend to eat too much. It's hard to resist. Combined it to one if then guideline for handling the situation. Designed on a double alternative that better aligns with your goals. I'll have two slices. And then on zero point foods and again combine this into one if then guideline for handling the situation if it's pizza night. Then I'll serve myself two slices plus some carrots dicks or popcorn. Let's it dive a little deeper. If you've ever felt discouraged by your lack of willpower and certain situations, it's not just* you. And actually it's not you at all. It takes a ton of energy.- To strong arm yourself into making hard choices or challenging Behavior and that energy dwindles the more you use it and the more tired or stressed you feel. One reason why forcing anything at night seems extra challenging. What works* better? Sending specific if then guidelines. By designing how exactly you'll handle situations ahead of time. Your preferred* choices Prix made so you're less likely to waffle and more likely to follow through when the time comes. Just be sure Your" then" is truly doable and focuses on what you will do versus won't for example boycotting pizza night can set you up for failure, but knowing you'll dig into two slices and have them plan. For what to eat afterwards if you're still hungry? You can practically pre- Celebrate the wind this in this week's technique. Three fast facts. 1 reach your cells that simply saying you'll do something doesn't mean you'll do it. 2 planning all the details for what you'll do. And how ahead of time increases the chances to actually follow through. 3 planning also helps you make choices that better align. With your* goals Especially when outside influences known to in a different direction. 4) what to eat in tricky situations. Almost out of points? feeling hungry/ Off track following the setback? Sooner I was like those were common learn how to use go to foods to navigate through them. Try this. The solution. running low on points hungry between meals off track and want to restart and to a restaurant with tons of options. Find a go-to solution. Created a meal or track using a favorite High Point team zero point food, like chicken breast or eggs and fiber-rich fruits. Use the apps recipe finder or what's in your fridge tool to map out a delicious meal featuring lower Point Foods you have design on any points you want to spend then look for foods, you know or enjoying In that range our restaurant finder can help. Make it work for you. I am prep ingredients now. So they're ready at the moment. Or stock your freezer or Pantry with quick prep foods, like phones and edamame. Cantina set the table and Plate your food like you at a restaurant. This can help make the meal feel special and get you excited about your comeback. If you're unsure or points values for specific restaurant or menu item guesstimate. Or use items from similar spot to help guide you let's dive a little deeper. If those Solutions seem a little,, well obvious* great.! He means you already have an idea how to handle situations that tend to trip up members., But as* the saying goes knowing is only half the battle the other. Is actually making it happen. That's the groundwork you're laying down. By identifying and planting go to Foods. And moves ahead of time. There's little to mull over in the moment. I even also contending with the grumbling lack of points. Feeling of our past Behavior or anything else to make truth. And what's right for you as harm. What's more incorporating Foods? You're excited to eat in those plans? Means it's even easier to go when choices align. With your goals Down the points feeling hungry of crack following a setback scenarios like these are common and read this week's technique to learn how go-to foods can help you navigate through them. Three fast facts. 1 incorporating the foods you love can help make healthier eating more enjoyable. 2 leaning on Laura point go to unlocks more opportunities to our higher Point Favorites. 3 identifying go to foods and of times saves you from having to mold over what to eat and challenge situations. 5) Are the people in your life? Helping or hurting your problem. Family friends co-workers The Strangers who follow on Instagram everyone in your orbit impact your journey and this week's technique. Learn how to take time to think about who you let in. three fast facts 1 when it comes to our Weight and Wellness Journey the people around us matter. 2. This is true for the people we interact with both directly and indirectly. 3 noticing how people impact our journey can help us prioritize time with those who support our goals. 30) Dealing with routine disruptions 1) dealing with routine disruptions. Routines are kind of like GPS on this journey. Taking help you navigate what to do or eat next so you don't have to put a lot of extra effort. But glitches happen all the time. Here's how not to get lost. You've likely worked hard building routines and making it easier to stay in your points budget., Be active or get enough sleep. Kudos BTW it's worth the two. Because when you're In your groove the results are gold. But when you go on vacation or just out to eat. or your kids are off school.* Or* it's busy time at work. Or your social life picks* up. Your usual way of doing things turns into ugh What now!? This month* we're helping you answer that question planning ahead for changes or disruptions to your schedule., Environment, aAnd any other stay? On- track tools can help you pivot. So then instead of getting frustrated and making a hard left towards giving up you're ready with the new way to keep moving forward. 2) how to handle changes to your routine. If we were wondering how you'll stay on track during a weekend and a friend's house your kids school break busy time at work. Here's this.; You don't have to stick to your usual script. Pencil in a rehearsal beforehand so you can know what to do in the moment. Try this. 1 roll camera. pretend you're watching a day during this time play out like a movie what's going on? Who was there? How is the different from your usual experience? 2 notice the hiccups list everything they might get in the way of the routine around the rallying on. My friend has a lot of streets and other foods that are housed that I don't normally Buy. 3 Find realistic situations. Because consider what thing you could do to stay engaged with your journey. I could bring the lower points desert or ask her to store snacks out of sight 4 reshoot the scene use your answers from step 2 and 3 to make a detailed action plan to support your goals be specific. About the what?,, Where how* and when. 5 think ahead. Fast forward to after the credits roll How will you get back to your regular routine? Write down the first thing you'll do and when. let's dive a little deeper. We love routines, but the truth* is* A routine isn't going to work every single day because life isn't the same every single day. Trying to force your ordinary way of doing things during the extraordinary times only set you* up for frustration. And maybe even a setback. Square peg means round hole. Iinstead make adjustments of work with your new day- to- day. Maybe that means going for a walk. There's no stationary bike where you're staying or ordering from a healthy* meal. Delivery service or planning of few lower- points tank out meals the week. Of a huge work project and office over time. Sometimes you can't control disruptions to your routine. Sometimes you don't want to.* Nor should you have to. but you can plan ahead and pivot. Like with an actual detour, you'll still get to your destination- Staying active. eating healthy foods, or doing whatever else helps you be successful on this journey- It*It may just look a little different than your normal routine. Three fast facts. 1 when your environment changes your behavior often changes to. 2, you can adjust your approach to fit the new environment. So it's supported your goals. 3 Staying engaged on your journey- Even in a modified way- to keep you on track until things go back to normal. 3) Going out to eat. Try These stay on Track tips. Someone else has finally doing the cooking., But you'll still want in on the different kind of meal prep. Allow us to explain. Try this. If you come back out moves and make decisions of ahead of time. 1 save a weekly and rollover points leading up to the meal for more flexibility. 2 look up the menu or ask your house and free track your mail going to a friend's. Offered to bring a low points Dish 3 eat low points snacks before leaving home to help you stick on your plan. If you have to make on the spot decisions. 1 start with the brothy soup or salad or choose 0 point Foods. As a main to make room for drinks or dessert. 20 men on low points code words like grilled splitting on prey with the friend take half home or order an app as your Main. 3 use an appetizer* plate at the buffet to help keep portions in check. A backup plan almost out of points. We at least two. Before you even order your entree tried this step 1 Remind yourself. It's okay, if you eat more than intended, but don't totally give up. Step 2 design about how many extra points you're willing to spend and Order accordingly. Step 3 when you get home track the meal and plant and pre-truck. Low points foods you eat the next day. Let's dive a little deeper. Ever have a day where every single thing played out exactly as you imagined? If only! yet we still think and plan ahead., Because that's how we make sure things go as smoothly as possible. The same is true when it comes to eating away from home. Like a new friend's birthday dinner on vacation. Or when you just don't have time or energy to cook. Planning planning ahead for how to handle these kinds of disruptions to your usual eating routine- Whether they're scheduled or not- Helps keep you on track. " Help" Is the key word? It because even if you plan. What you were going to order or eat? You can't control everything. Maybe your hosting insists you're trying to search or the Bread Basket was warm and right there. No biggie! These cases enjoying the food and yourself and regroup and get back to your routine ASAP- Their minor bumps on a much bigger Journey. 4) How to get support from non WW members. Sometimes live or even people in your life can crimp. Your Healthy Habits or routines?( Boo, what we know they don't mean to.) Tap these hacks. To get friends and family to help. Try this. Ask for inspo house guests with the sweet tooth kids on summer break who love ordering pizza Be WLWE.ized Versions of their faves. move together. suggest a post-dinner walking instead of TV or plan A Bike Tour on your girl's trip instead of boozy brunch or another afternoon by the pool. Pay it forward. Find ways your Healthy routine can help a loved one. Like preparing extra veggie sticks for a snack loving spouse. Set an example. Suggests blending a veggie packed app or Andre when dining out protect your kids shopping to pick up fruits and vegies. Talking out be open about how your people can help you. Like finding restaurants with low Point options or not leaving snacks out. Make a plan. Who love them more than my journey?____________ The strategy I'll try ____________ I'll do it ___________ Let's dive a little deeper. Imagine This;, all spring you've been prepping* meals.. Getting in step, and staying in your points budget. Now It's summer break. Your kids are home more( Along with their friends and all of the snacks and pizza.) Your sister's visiting, you're going to party these and on a girls trip... If you're off your game.m, It's not just you. The people you spend time with. Are part of your environment?* And your environment plays a big role in what you do. So when the routines of those are around you change- Or your interactions with them do-It can interfere with the routines you use to stay on track. Instead of finding it, here's the fix; Involved them in your journey as you adjust to the new or temporary circumstances. research even shows those who get the most support from friends and family lose more weight than those who got none. You can't control what others do. But chances are they'll want to help you- Just show them how. three fast facts 1 you're involvement including the people in your with impacts what you do. 2 the more you spend time with someone the more they may influence your actions. 3 Even when you can't control how much time you spend with someone you can still control how they affect your journey. 5) A Surprising way to be more active. Have trouble staying after when your usual routine gets thrown off? Totally normal As humans, we love the path of least resistance. That's where a science- Backed idea of"friction" comes in. let us explain. Try this! Consider an activity you do instead of being active. Point 1 sleeping in. point 2 watching TV. Point 3 rolling Tik tok Think about how your environment makes it easier to do that thing. Point a I quickly press snooze and fall back asleep in the dark room. Point b the couch pillows and soft blanket always looks so cozy. Point C My phone is practically glued to me and I open.*iktok Whenever I crave a break. Brainstorm ways to make your behavior harder to do., Than pick 12 try. I'll let the curtains open. To let in* Across the room right next to my fitness clothes working shoes and headphones. Let's dive a little deeper. Going for a rock right now after school dropping off., Gardening before dinner, Saturday* yoga* with a friend routines are magic. For staying active. You don't have to put a lot of effort into signing., Whether to do it or even want to do* you just... do it. That changes when something or someone interested with your routine. So if you find yourself defaulting to whatever is in front of you.- Sleeping after a late night instead of getting up and walking or scrolling social media is set of finding a New York of class to go to on vacation- No that it's normal. It's also hackable.; By making the sedentary Behavior more difficult- Behavioral scientists call it " adding friction- the act of oxygen becomes easier, sending you up for success. Does this mean you shouldn't ever sleep in or lounge on vacation? Of course not! think of this as a way to interrupt the* on the Matic.( And natural) Desire to do what's easiest and instead of non-jew for what you ultimately want ( To stay active and more towards your goals.). Facts 1" fuel" is reprocess called Everything. That makes the behavior easier to do. 2"friction" Is everything that makes a behavior more challenging to do. 3 humans tend to do things that require the least amount of friction. 29) The things We say to Ourselves 1) The things we say to ourselves. your thoughts are key to reaching your goals but sometimes they sound more like a bully bet on taking you down then the bestie rooting for your success let's change that I have no self-control I know what to do I just don't do it I need to swear off insert fanfood here those are a few of the most common unhelpful thought members say they have according to the hundreds of coaches we polled so if they sound familiar welcome to the club your Norm the new goal of this Cloud recognizing that over the critical altering thoughts aren't facts this month we'll have identified the stories your brain may be trying to sell you and learn how to T Narrative and respond in ways that keep you moving forward 2) How to deal with a setback without blaming yourself oh I have no self-control ever think this after accidentally finding yourself out of points or at the bottom of a chip bag well here this it's not all on you let's review the tape to see what really happened so you can flip the script tried that press rewind a manager watching a movie of the days leading up to your setback what was going on and how did you feel who else was around was anything different or on your usual. be a detective with things they contributed to your change or your tired stressed or distracted why did anyone or anything influence you how maybe you don't plan ahead and felt extra hungry. and that your story consider moments that you can change to after the outcome but if you had low point snacks handed with planning a more filling meal have helped could you move staffed a high points food out of sight watch Frozen 2.0 see how things could have ended differently then decide how you'll handle a future similar situation. let's start with the deeper no weight loss journey is perfect slip ups and set backs happen unfortunately so to self blame and just collateral damage to come and untrue thought that you have no willpower can ding your confidence and make it harder to course correct the true so many factors influence what you do or don't do thoughts feelings environment of their actions so sometimes you're just on all the time and don't even recognize that you're doing sick back on a failure of your self-control self-control fails you so I'm reliable rather than thinking about what or who's to blame created as learning opportunity role-playing what happened reflecting on everything that you may have influenced you finding ways to handle it differently next time sets you up for future success three fast facts 1 every step back has a backstory 2 we winding the templates recognize the specific chain of events thoughts and feelings lead to that setback 3 this helps reduce self-playing and allows us to identify changes we can make him future similar situation. 3) how to bridge the gap between what two and will do I know what to do I just don't do it feeling seen same next time you set your sights on something think about exactly what you want to accomplish and how the Nationals of a few cues to turn those intentions into actions tried this how many steps will it take to achieve your goals 1 and two consider the circumstances you'll be in at go time how you feel 3 break down your goal into similar goals and focus on one step at a time. consider the circumstances you'll be in at go time how will you feel to the left calm relaxed ready excited to the right tired stretch to distracted by modifying your goal to one you realistically 12 and can do picture any barriers that might get in your way how can you overcome them time food strength drowning down based on your actors how confident are you in accomplishing your goals 1 I've got this yes you'll do now go get it 2 TBH it's a toss-up tweak your goal to help boost your confidence 3 not bearing adjust your goal thinks small and simple. let's dive a little deeper it's easy to feel super optimistic and inspired when thinking about routines or goals on your wet loss Journey your envision your best self working out eating more zero point Foods cooking healthy meals it's great then life is like LOL Works through for a loop forgot to grocery shop remember you actually hate cooking soon your brain chimes in why can't I just follow through we've all been there the experience of so common in fact Behavioral Sciences given an official name definition intention action Gap the disconnect between what we really want to do our intentions and what we actually do are accents but you can bridge the gap by thinking through goals from the jump considering the how the who plus the what else is happening and how will I feel and deal were able to make your path to them extra doable or maybe even life through hump we're telling you to stack the deck in your favor instead of lamenting how you don't do what you set your out to you'll be celebrating your success three fast facts 1 detection action Gap is when you know what you want to do but you struggle to make it happen everyone experiences it 2 breaking your intentions into smaller truly doable goals can help you bridge the intention action Gap 3 see sending those goals based on what your future self might be thinking feeling and doing didn't help you reach them 4) How to Stop avoiding certain High Point foods and enjoy them instead. everything you'd be better off just Banning pizza ice cream or whatever other food you can't resist sign says that could actually backfires and invite your Kryptonite Foods into your life just map out your move the head of time trying this truth one of your tricky Foods the national food questions what is the central portion you can eat look up the points value and plan how to fit it in your budget where would you buy and enjoy eating out can help you avoid seeking the food every time you open the fridge and if you do have it at home probably portioning smaller sailing when exactly will you eat it at the designated Time Master yourself do I really want this now if not reschedule who will join you Senator sharing the experience and your plan friends can help you stick to it put it all together I'll eat one cupcake of cookie dough ice cream on Friday after work at the local shop with my BFF Kate let's dive a little deeper quick don't think about your favorite food you're thinking about it now right that's how our brains work it also tend to become hyper-focused on Foods we love when we do start thinking about them so then people to prompt themselves of those Foods they can end up craving and needing more than those who do want to try instead of swearing off the certain food put up guard rails maybe you only need pizza restaurants have wings while watching a game preparation left over deserts and established half from the freezer in other words put the brain power you would have sent trying to avoid the foods and defining Solutions and devising a plan for how to enjoy them and still stay on track you're likely to be more successful in the short term and on your journey in the long term three fast facts 1 with people to Prime themselves a certain foods they're more likely to Crave and end up meeting those truths compared to people who don't Define themselves 5) How to get started with that activity. One no that no one is ever too out of state to be active. Tube before you move your body you've got to train your mindset three keep reading below. else prep your mindset tear yourself just because I think I'm true out of shape to be active doesn't mean it true because still move forward. pick an activity brainstorm a few that seem doable and interesting to you then choose one walking Zumba stretching Pilates cycling and you moves then do it the seat step involved in doing the activity think small and simple to start. 1 try finding the Zumba YouTube videos and see if I like it 2 build up to 15 minutes session 3 sign up for a class and put my gym bag in the car of the night before 4 attending these the first half of a class to see how I feel. 5 complete the 45-minute class. Paulson reflect after measuring the first move on your left recognized that you can be and are now active take that nags their thoughts then keep going let's dive a little deeper don't throw me to tell the truth of the fishery when they come to physical activity you can go from getting just 50 steps a day to running a five-k overnight no and nor should you so instead asked yourself where can I start slightly longer walk a few Shamrock exercises great over time five minutes turned into 10 then turning than a dog or a full workout getting around is calling BS on your brain when it tells you you're not out of shape too well get in shape otherwise these thoughts can stop you from even trying breaking down activity in smaller steps and crushing what you can do bring the receipts proof that you can be active that builds confidence and your actual physical fitness fueling you as you progress to the next step and everyone after. on this journey you change your eating habits one decision at a time you lose weight pound by pound and you can get active and enjoy the weight loss and healthy benefits to come with it I started just one simple step three fast facts. 1 all movement counts and improving health and song is better than none. 2 of you leave your Fitness level can change over time you're more likely to be active 3 freaking down activity goals is a small doable steps can increase the likelihood that you'll start to be active and keep it 6) how to flip the script on self- doubt. the worst case scenario could come true and you might fail that the goal you're chasing or or you could overcome challenges and change your life let's open door 2 tried this. next time the worst case scenario enters the chat call it out there I can go thinking I can't do it I'm going to fail pull the one that you with your thoughts and play out you know turn it if you don't fail what's the best that could happen just look like where does it take you how do you feel what do you do 0 on the actions that make you successful meal prepping on weekends connect with others and the workshop going for a walk most days before work connect to the human now and the future of these actions left one what one thing you've already doing and how to keep it up right one want something you can start doing and what will be your first step let's dive in the little deeper you just have to believe you can use the power of positive thinking we see your eye roll and raise your sigh achieving goals makes more than upon the optimism and manifesting there's a kernel of Truth in the platitudes just hear us out thinking you're going to fail or practice everything that could go wrong and lead you to doubt your ability to make meaningful changes you then may become less estranged in your process special room and forth with invariable challenges after all if you're already thinking I can't do it why bother trying to self-fulfilling prophecy on the other hand drawing running the best case scenari is more inspiring and gives you the opportunity to identify what's needed to make it reality IE an actual path forward so use your thoughts as a tool they help drive your actions you may not be easier to ship your thinking but they can make your Journeys here three fast facts 1 your brain is wired to protect you this can make you jump to the worst possible conclusion without much evidence to back it out 2 as a result you may doubt your ability to succeed decrease in the chances of Jewel even try 3 shifting your focus to the best case scenario can increase your confidence how to identify behaviors that help you reach goals