Helping People Reshape their Baggage and their Bodies  

Lynda Wise B.Sc., C.P.C.C.  
Weight Loss and Wellness Coach

June '12
Issue 85

What's in it for you?  A connection, some challenges, a few questions to encourage you to simply reflect about how you currently live your life versus how you want to live your life.  Feel free to share your thoughts with me;  I'd love to hear from you.  This is an invitation to focus on where you'd like to change and grow.  

1.  PERSONAL LIFE COACHING:   No more delays- Let's tackle Procrastination! Now!

Like to Eat? Want to Lose Weight?

3.  THOUGHTS FROM MY SWING:   So Much is in the Interpretation!

1:  No more delays - Let's tackle Procrastination! Now!

Big question - why do we procrastinate?  One theory holds that procrastination is about being afraid our efforts won't be good enough - or that we won't be good enough.  What do you think?  I believe that the rationale for one person is not necessarily the rationale for another.  We might also consider that sometimes we end up with responsibilities that involve doing stuff we just don't like to do...  so we put them off as long as we can.  It's easy to rationalize a delay when the prospect of doing it feels mundane, irrelevant, redundant, tedious or beneath us.  Whatever the reason, here are a few ideas to minimize procrastination if it's a challenge for you:

  1. Instead of waiting for a big chunk of time to attack a job, resign yourself to the fact that 20-30 minutes could give you a start and will hopefully be over before you know it!  Sometimes, starting is the hardest part - so even a 5 minute kick start could be just what you need.
  2. Share the intention with someone.  Mention to a friend, your partner or your coach that you're going to do it - including the 'when'--- and you're far more likely to follow through.
  3. Break down projects into mini pieces.  "I need to reorganize my whole house" is much more daunting than "I'm going to redo my front cupboard".
  4. Don't multi-task! Shut out the outside world until the goal is reached.  Yes - that means not even answering the phone!
  5. Work before play - get the hardest things done in the morning, if possible.  Great to set your limits the night before.  Making a list of those tasks you intend to complete the next morning and checking them off as you complete them will be very satisfying and motivational.
  6. Take on less.  Restrict the number of projects you accept.  One of the finest qualities of a good leader is learning to delegate.
  7. Be gentle with yourself.  Don't set the standard impractically high.  Accept what is!

What's that shadow I detect?  Enough delay - go to it!!!

2:  Like to Eat?  Want to Lose Weight?

Continuing last month's theme...

www.wisecoaching.ca/newsletters/ezine_May_2012.htm in case you missed it.   The thought of a diet is often synonymous with deprivation.  If you feel deprived, the odds of sticking with an eating plan are slim to none.  So, out comes the yo-yo.  Eat sparingly - lose a few pounds - feel deprived - get bored - fall off the wagon - over-indulge - gain the weight back and then some - go on another diet, etc.

Here's another way of tackling the issue: make a list of 10 - 15 foods you like that are healthy and lowish in calories.

I'll lend you my list with the hope that you'll make it your own...  raspberries, oranges, spinach salad (light on the dressing, please), cauliflower, Cup-a-Soup, hardboiled eggs, apples, 20 pistachio nuts, an ounce of cheddar, carrot salad, fat free low-fat yoghurt, mango, brown rice crackers, cantaloupe, low fat ice cream bars...  to name a few.  Then make a plan.  Plan in the evening when you'll eat 8 items from your list the following day.  Then fill in the rest of your food with other pretty-healthy choices, being sure there's adequate protein and reasonable portions.  Also include a reasonable treat some days.  Check out the freezer section of the grocery store.  President's Choice now offers frozen Greek Yoghurt Smoothy Bars (great discovery Tracey) that are yummy and even provide 5 grams of protein - for around 100 calories.  How about the Skinny Cow choices?  There are good options out there waiting to be found!

When you focus on foods you CAN eat, rather than those you CAN'T, you'll be much happier, more satisfied and much more likely to stick with it!

Still need a bit of incentive?  Call or email.  416-225-3535 or lyndawise@yahoo.com for a complimentary, try-it-out, coaching call!

3:  So Much is in the Interpretation!

Towards the end of a recent call with my coach, she indicated that, as of the end of July, she was firing herself as my coach.  This has been a 4-year relationship, we've never met in person and I think she's great.  My first thoughts were "what did I do wrong?".  In the last few months, part of me knew this was coming, yet I refused to really think about it.  She felt that our relationship was getting somewhat stagnant and honestly believed that I needed a change.  But, now that it's a reality, I've been reviewing my thoughts and feelings since she brought it up.  This was definitely a threat to my comfort level.  Here's a bit of the process.  I avoided thinking about it for a bit, then went to disappointment and self-blame for a day or 2, asking myself what I needed to do to change her mind.  Eventually I recognized the futility of my thinking and the honesty and validity of her decision.  Next step - look for the opportunity!  Not so easy, but there definitely is an opportunity in a 'fresh' start.  Building any relationship takes time and energy but I know in the long run, the freshness will be for my good.  I now realize that my initial reaction was "I've been fired" and in that interpretation, there was hurt and frustration and not the clearest thinking about what is best for me.  Once I got past that, I was able to be more objective - thus able to look forward to new perspectives.

MANY thanks coach!!

Wishing you what you wish for yourself,

*It will be my pleasure to treat you to a gift certificate for each referral who becomes a client!

To arrange for a complimentary coaching consultation,
an interactive coaching workshop,
or a speaker for a meeting or a conference,
contact Lynda Wise at Wise Coaching
416-225-3535 or lyndawise@yahoo.com
And please visit :  www.wisecoaching.ca

Individual and group Coaching is done by telephone.  
Workshops and speaking engagements are done in person.  
If you wish to share this ezine please forward it - my pleasure.  
If you are not on this subscription list and wish to subscribe,
please email lyndawise@yahoo.com with "subscribe" in the subject line.  

Wise Coaching  |  Weight Loss and Wellness Coach  |  416-225-3535  |  lyndawise@yahoo.com  |  www.wisecoaching.ca