What Kind of Dieter Are You?


Monday is diet day. With strong intentions and vigor we vow to eat better and get back to the gym. On a good week, we make it to Friday before we’re back to our old habits.

So, what’s the problem? Why do we have such a hard time committing to healthy lifestyle changes?

My counseling and life coaching background have helped me observe some common behavior patterns. After working with hundreds of clients as a health and wellness coach, I’ve identified 4 primary personality types of those who struggle to make lasting changes.

Here are the 4 dieters I’ve identified: 

  1. Dabbler – A little bit of this and a little bit of that. Yes, variety is important to prevent boredom and plateaus. But changing too often backfires. The Beachbody programs, in particular, are designed as building blocks. They are scientifically created to take you from point A to point Z over a period of time (anywhere from 21-90 days). Impatience with a scale that’s not moving fast enough (after only a week or two) usually causes the bail out. Believing “it’s not working,” the next program is cued up. The reality is, there’s no such thing as a quick fix.
  2. Sabotager – Ready and willing to slash the other tires. As soon as an obstacle arises, it’s game over. Whether it’s an illness, a late night, one bad eating day, a vacation, or some other life stressor, it’s reason enough to give up. Often, these obstacles are self-imposed. Instead of seeing the challenge as a road bump, it becomes reason a gigantic hurdle that “can’t” be navigated and something to place blame for an inability to continue. These “insurmountable” obstacles are scapegoats.
  3. Doubter – A distrust of the process. Even though the commitment has been made to start a program or nutritional system, skepticism abounds. Questions come at every turn. “Yeah, buts…” are the norm in response to information that’s given. A toe is in the water, maybe even an entire leg, but the rest of the body is waiting for the shark to bite. As a result, effort is minimal and failure expected. The self-fulfilling prophecy plays itself out in the disappointing end result.
  4. Martyr – But I’m a mom. Everyone else comes first… kids, spouse, friends, parents. There’s always a reason for not getting a workout in or not eating in a life-nourishing way. Kid’s activities and food preferences, spouse’s work schedule, friend’s requests for help, and school involvement take precedence. Busyness is the enemy… and, honestly, the excuse. It’s absolutely important to give time, energy, and attention to our relationships, but it’s often at the expense of personal health. A little “me” time is the cure.

So, do any of these describe you?

Maybe you’re a combination. One week you’re dabbling, another you’re doubting. Parenthood can get the best of us sometimes and self-sabotage can creep in unexpectedly.

Are you ready to become a new kind of dieter?

The best way to get the results you want is to join an accountability group. Partnering with others and working with a coach is the key to staying on track.

Whether you’re a dabbler, sabotager, doubter, or martyr, I will personally help you decide, commit, and succeed in your weight loss and nutrition goals.

Contact me at unstuck4life@gmail.com or connect with me on Facebook to join my next Challenge Group.

Become the best kind of dieter… the no-diet kind.

You are worth it.

Do You Have FOMO?

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Social media has created a new disease. It’s spreading. It’s serious. It’s gone viral. Do you have it?

What’s the disease? It’s FOMO:  fear of missing out.

Symptoms include:

  • Depression
  • Anxiety
  • Comparison
  • Lack of gratitude
  • Fear
  • Discontent

So, do you have it? I know I do.

Scrolling through Facebook, Instagram, and Twitter, we see the highlight reel of everyone else’s life. We see smiling faces at birthdays, anniversaries, championship games, vacations, parties and more. Everyone’s life looks far more exciting and interesting than the one we’re living.

Technology allows us to edit our pictures. We snap photo after photo, choose the best ones, delete the worst, crop, filter, and remove blemishes.

We throw around the word “blessed,” when we describe our life, which is sometimes just a veiled way to feel more spiritual and humble. We’re not.

No one posts pictures of their kid coming in last place. We don’t often share when our kids screw up or we didn’t get the job we wanted. We don’t share our need for an anti-anxiety or anti-depressant medication.

We paint the picture we want others to see so that we don’t seem dull and boring. But you know what? Most of life is dull and boring. Most of life is just rowing.

There is no vaccine to prevent this disease, unless you avoid social media completely (you wouldn’t be reading this if this describes you). There is, however, an antidote.

Here are some of the ways we can combat FOMO:

  1. Limit exposure. We get to choose how often, and when, we’re on social media. We can set a timer, we can turn off our access, and we can move on to something more productive. If we’re having a bad day or feeling sorry for ourself then flee! Don’t even look.
  2. Sanitize. We can purify ourselves by starting our day with prayer, not Facebook. Rather than jumping on our phone or computer after our feet hit the floor, how about spending time with a cup of coffee and a great devotional or Bible? Reminders of what really matter will carry us through the day.
  3. Get a check-up. Do you think everyone else’s life really is that perfect? Is it possible someone is struggling behind the smile? Does your own gratitude level need to click up a notch? These are all questions to consider before hitting that return key.

Even as I write this list I recognize I fall way short on every single one.

I’m completely guilty of overexposure. I go through streaks of committing to start my day with God, make it a week or two, and then slip back to my old patterns. And I’ve been 100% guilty of making unfair assumptions about other people’s lives… and vice versa.

I have FOMO.

Do you?

Your All-in-One Anger Management & Shoulder-Sculpting Solution

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I’m all about multi-tasking. If I can get more bang for my buck by doing one thing while seeing multiple benefits, bring it!

I’ve been a kick-boxing fan for a long time. Anger is my default emotion when life gets rough. I shared a little piece of this with you in my last post.

There is such satisfaction in punching and kicking my way through a workout. I can paint pictures in my mind of what (or sometimes who!) I’d like to be on the receiving end of my hand or foot, without doing actual harm. It’s cathartic for me.

My introduction to kickboxing came after my second son was born, just 15.5 months after my first son, and I had a lot of weight to lose (I topped 175 lbs on my 5′ 4″ frame while pregnant). Billy Blanks’ TaeBo helped me shed the pounds (remember that one?).

I discovered Les Mills Combat at my local gym after my third son was born and I fell in love with the great music, fun tracks, and amazing energy release. But getting to the gym was a pain.

When I became a coach with Beachbody, I was thrilled to discover that in their immense library of programs, Combat was one of them. See ya gym!

I took on Combat after finishing TurboFire, another great stylized kickboxing program. I recruited my husband to join me for this one and it’s remained his favorite of all the Beachbody programs.

I lost a lot of weight with this program combination (weight I’d regained after a job relocation). Much of it came off my mid-section, but one of the biggest surprises was how strong and toned my shoulders got as a result.

Here’s my “before & after” with TurboFire and Les Mills Combat:

Heidi B4 & After

I have always had strong legs. Thunder thighs. In contrast, after 90 days of P90X, I still could not do even one pull-up.

After completing TurboFire and Combat, however, I decided to try a pull-up, enticed by the sound of my son doing them. Low and behold, I pulled myself right up over that bar… with a witness! I stopped at one. I didn’t want to spoil the success.

The bad news is Beachbody is ending their partnership with the Les Mills organization (boo!). The good news is the Les Mills Combat (and Les Mills Pump) program will continue to be sold while supplies last (yay!).

Here are your anger management/shoulder-sculpting solutions:

  1. Les Mills Combat. The super discounted price is only $35.95. The Challenge Pack (includes Shakeology) is also available, but won’t last long.
  2. TurboFire. The Challenge Pack is also super discounted through the end of March. (check out my review here)
  3. Beachbody On-Demand. Stream both workouts to your phone, iPad or computer (or tv if you have Apple TV or Google Chromecast). You’ll get the full TurboFire workout plus one bonus workout from Combat.

These are the tools that worked for me. And I know they can help you, too.

Therapy and exercise in an all-in-one solution. Mind and body working together.

Let’s get to work!

CONTACT ME at unstuck4life@gmail.com with any additional questions you may have (or click on the product links in blue to get started). I’d love to coach you!

How to Cope When Life’s Not Fair


Let’s be honest. Sometimes life sucks. Things happen that aren’t fair, just, or right. The good guy doesn’t always win.

We’ve been going through a season of “unfair” in our household. My self-control, character, and faith have been tested. Some tests I’ve passed. Others I’ve failed miserably.

I hate injustice. There’s nothing that makes my blood boil more than things that aren’t fair. Have I told you I have a temper? Treat me unfairly or, worse yet, treat one of my kids unfairly, and you might catch a glimpse of it.

Fortunately, God’s been at work, too. He has gently closed my mouth so I can listen. He’s flooded my mind with His words so I can speak wisely. And He’s softened my heart so I can see beyond this present moment to a lifetime of character He’s molding in my kids, husband, and me.

I’m reminded today of Micah 6:8:

O people, the Lord has told you what is good,
and this is what He requires of you:
to do what is right, to love mercy,
and to walk humbly with your God.

Regardless of how I’m treated, I’m to do what is right, merciful, and humble… even when others aren’t doing the same. Especially when others aren’t. Wow. That’s a big job.

When life’s not fair, I feel like shouting it from the rooftop. I feel like busting some heads and speaking my mind. I feel like dishing revenge and spite.

Know what I’ve learned? When I have shot off an email or said things in the heat of the moment, I’ve always regretted it. I have never gotten the satisfaction I want, and I always (later) think of all the ways I could have… and should have… handled it differently.

This week I’ve held my tongue (except to my husband… we all need to do that, right?). I have been utterly tempted to react, defend, or retaliate. But God’s been speaking.

Here’s what He’s said:

  • “Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.” ~ John 16:33
  • “No eye has seen, no ear has heard, and no mind has imagined what God has prepared for those who love him.” ~ 1 Corinthians 2:9
  • “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.” ~ Jeremiah 29:11
  • “Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.” ~ Proverbs 3:5-6

Whew. Thank God (literally) for His words.

I’ve learned that it’s not a one and done proposition. I have to continue to choose God’s way… rightness, mercy, humility… over my way… anger. Sometimes, my temper rears its head, even after I think I’ve let it go. A new wave of indignation rolls over me. Or my ego is poked.

Today, in this moment, I’m working on God’s way.

Tomorrow, I will have to choose again.

How to Breathe in a Busy World


Anyone who’s been on an airplane can probably recite these lines by heart… “Secure your own mask first before assisting others.” These standard instructions are given on every airline, on every flight.

But how often do we actually listen?

The recitation is background noise. Our heads are buried in People magazine, our headphones are firmly in place, or we’re already dozing. Why?

We don’t expect an emergency.

There’s no turbulence, no need to evacuate the plane, and the air is flowing. Few people board a plane expecting the worst. Yet we’re given specific instructions so that we’re prepared for that unexpected event.

  • Fasten your seatbelt
  • Find the nearest exit (it could be behind you)
  • Use your seat as a flotation device
  • Secure your mask before helping those around you (including your children)

Makes sense… except maybe that last one. Our instinct, especially as moms, is to take care of our kids (and everyone else) first. We want to make sure they are safe, secure, and breathing. It goes against our grain to put ourselves above them.

But if we don’t have our own oxygen, how can we help others?

If we’re sucking air, gasping for breath, or disoriented from lack of oxygen, we can’t help. We want to help. Every fiber of us screams to reach out and grab that mask for someone else, but we are so depleted we have nothing to give. The tiny gulps we are sucking in are sucked right back out.

Filling our own tank allows us to function at full capacity. When our brain is energized, our bodies strengthened, and our hearts bursting, we have an abundance to give.

So, how do we do this?

  1. Exercise our physical muscles. Work out! Good health allows us to do things with our loved ones. We can take a long-walk, play frisbee, or just sit cross-legged on the floor while playing a game. If we’re tired, stiff, and fatigued all the time, we aren’t engaged.
  2. Exercise our happy muscles. The endorphins released from a good workout improves our mental well-being. You know what they say… “When momma’s not happy…” Even a ten minute walk can do wonders for our mood.
  3. Exercise our self-control muscles. Make good food decisions. Food is intimately connected to our energy levels, brain power, and emotional health. No one is forcing us to eat that double-decker chocolate cake or triple-stack nacho plate. Choose real, unprocessed foods that nourish the body.
  4. Exercise our NO muscles. So much of our overload and depletion comes from our over-scheduled, hectic lives. We fill our plate too full and have no margin for emergency situations for ourselves or others. Learn to say “no” to the shoulds. (read more here)
  5. Exercise our reward muscles. When we feel our oxygen tank getting low, fill it up with a life-giving treat. No, not food! Pampering with a mani or pedi, taking a walk on a beautiful day, or scheduling a date night with our spouse or coffee with a friend is restorative. Know what restores you and then do it!

We will all go through seasons of life that drain us. It’s nearly impossible run at maximum capacity all the time.

But we can commit to using the God-given muscles we’ve been given to prepare us for situations beyond our control. We can breathe fresh air into our lungs every day so we are prepared for whatever life throws at us.

Take care of you so you can take care of them.

So… how’s your oxygen level?