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Tag Archives: behavior modification

Not Feeling Inspired?

Posted on July 14, 2014 by

questionNot feeling inspired?  Or is it motivated?  What’s the difference?  Motivation comes from within—it’s about psyching yourself up.  Inspiration is often comes from external forces—things or people around you that encourage you to reach a little higher, pull a little harder or do more than you originally thought possible.  Inspiration is the cause, Motivation is the effect.  Now you just need to find what works for you!

Inspiration comes in many forms and you may find it in unexpected places—be ready.

When it comes to weight loss, it’s always good to listen to those that have succeeded in doing what you want to accomplish.  We have video testimonials as well as posters and posts but  coming to support group and/or attending education class puts you face to face with people that can make a difference and help you achieve success.

Words that you hear, whether spoken or written, may spark an emotion inside of you. They might be from someone you are close to or someone you’ve never met.  Dr. Clark tweets a short note each day that sends information and encouragement your way.  Each week you receive a brief newsletter from us that highlights a specific topic related to weight loss and provides a  gentle  reminder to make the choices that lead to your goals.

Try one of the short & simple exercise options that we have for you on our YouTube sight.  A few of our trainers have put together effective ways for you to strengthen your muscles and increase your lean body mass.  Most of them take less than 5 minutes and can be done without fitness equipment.  Five minutes—you owe it to yourself!

Recipes may inspire you to create a healthy entrée for dinner.  That healthy dinner may inspire you to create a menu plan for the entire week.  The menu plan may motivate you to make up a shopping list and pick up the items you will use to nourish this healthy new lifestyle.  I think you get the idea—one thing leads to another and soon you are unstoppable.

Look around you, inspiration is everywhere.  Success is in sight!


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Changing Habits…Changing Your Life

Posted on February 04, 2014 by

Be Positive!

Be Positive!

Are you still on track with your New Year’s Resolutions?  What happened?  Changing habits that we’ve acquired in our lifetime can seem almost impossible. Take it one step at a time – we believe in you!


#10: Never skip breakfast. Whether your food plan calls for a protein shake or scrambled eggs and cheese, make an effort to sit down at the table and consciously enjoy your breakfast.
#9: Eat all of your meals and snacks at a designated eating space and preferably the same time of day.
#8: Write it in your journal before you eat it. You are less likely to misjudge your servings if you have them measured and written down first.
#7: During meal times, keep serving dishes off the table and dispose of leftovers immediately.
#6: Know your most vulnerable times for snacking and plan your defense before temptation strikes. Go for a walk, exercise, or phone a friend and catch up.
#5: Donate the clothes you no longer fit into. This keeps you from falling back into a “comfort zone”, as you will immediately notice your new clothes feeling snug.
#4: Recognize your accomplishments. Don’t save rewards just for reaching major goals, go ahead and treat yourself when you pass on a soda or your favorite dessert. Take the money you would have spent on the on them and put it in a special “rewards” jar. As it adds up, take yourself out for a manicure or a new pair of gloves. Anything that makes you feel special.
#3: Put your meals on smaller plates or in shallow bowls. Dinner plates have gotten larger over the years!
#2: Clean out the pantry. It sounds like a simple thing, but for those of us with families to care for we often have things around that we shouldn’t.  If you can’t keep it out of the house, keep it out of sight. Place them in paper bags and store them in the back of the cupboard.
And the primary tip that works time & again is:

#1: Increase water intake to 8 cups of water per day. This helps you to feel “full”, as well as cleaning out your system. If you feel you’re unable to start drinking large quantities right away, just be sure to start drinking more than you are now.
Small steps – if you find yourself overwhelmed at the thought of taking on all of these at once, just pick one and go from there. The minute you start somewhere you are on the way to a healthier and happier life.

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Five Ways to Overcome Your Negativity

Posted on July 28, 2013 by

Have you ever known someone who is so negative it makes it difficult to be around them?   Negativity gets in the way of your own productivity and can be contagious.  In fact, often negativity can take over your life and you aren’t even aware.  It’s perfectly normal to be in a bad mood now and the, but sometimes you are so overwhelmingly negative that it gets in the way of reaching your goals.  This happens with weight loss too.  Yet, coincidentally, losing weight can unlock happiness that multiplies and positively affects your life in many ways such as a sense of accomplishment, increased self-esteem, improvement in health problems and a sense that you can accomplish anything you set your mind to…and then some!

Your goals andbehavior modification dreams are a wonderful possibility.  The journey may be daunting but with a positive attitude, goals and a realistic plan of action you are on your way.  When you are negative though, the whole game stops abruptly and your old negativity can take over.  You tell yourself that you can’t or don’t think you can reach your goal so why bother trying?  However, you can take steps to get out of your negativity trap and change your manner of thinking.  Here are some strategies that work:

  1. Self-talk – You “talk” to yourself throughout the day.  You’re forming opinions, deciding what to do, and determining your self-worth.  Correct the way you think by paying close attention to your self-talk and rather than talking to yourself about what difficulties, problems and/or failures you are up against and sure to experience, focus on how much you are going to accomplish today.  Review your “written” goals and “written” plan and determine a schedule for you that will keep you from falling into negative habits.
  2. Glass Half Full – You may think those around you that look for the silver lining in every situation are annoying but deep inside, you are likely envious because these people seem to end up accomplishing more and enjoying life to its fullest.  The positive is always there waiting for you to discover it.  Don’t wallow in negative energy.  Know that you have the power to find a positive light or direction in every situation.  You can’t wait for someone else to do it for you.  Take control of your thoughts and think glass half full rather than half empty.  You will be amazed at what will follow.
  3. Decrease Your Stress – Easier said than done!  However, remember that negativity arises out of stressful situations.  Focus on how to streamline your life and decrease the number of stressful situations you are involved in.  This may cause you to say “no” at times.  This is ok – especially during the early stages until you have your negative ways turned into positive ones.
  4. Pause/Then Act – When faced with a difficult situation, give yourself time to think and consider the best actions.  This includes pausing before you speak your mind.  If you slow down, consider your possible actions (not reactions), you will generally make a wise choice and be able to turn a negative situation into a positive one.
  5. Focus on Your Strengths – Affirm the good in yourself and what you do.  Sometimes we can go an entire day, week or month without positive feedback but that doesn’t mean you aren’t worthwhile or doing a good job.  You know yourself best.  Write down these positive thoughts/accomplishments and review them every day.  Your mind is a very powerful thing!  If you continuously nurture it with positivity, you can’t help but become more positive.