Happy Tuesday! Happy Thanksgiving in a few days! The holidays are under way for sure! Given what the world has been through over the last two years, there is still so much out of balance and so many feelings of uncertainty and confusion. It feels like we should be able to ask “Are we there yet?” and get the response, “YES!” Unfortunately, we’re all still navigating through so many challenges in addition to managing daily life. Overwhelm has become an everyday feeling for so many of us. Does this resonate with you? Are you still treading water? Are you still readjusting to “normal “ life? How does that feel? Would you like to trade that feeling for a more uplifting one?

 

Once again, this is where choice comes into play. We can allow ourselves to feel all doom and gloom and helpless or we can look at our lives through the lens of gratitude. Which one sounds more productive? I’m not at all suggesting that we ignore real life and its struggles, don’t get me wrong. What I am offering is a double dose of gratitude each day we wake up and live another day. What would happen if one of our first thoughts of the day would be gratitude for all that we have and for all that we don’t have? How would you feel to set your intention each morning by being thankful for the people in your circle? How would you feel if you looked in the mirror and smiled back at yourself being thankful for your life? 

 

This week, I’d like to offer you the possibility of stepping back from the noise and chatter, taking a pause, and thinking about the ways that you are grateful for so many things, and then…saying them out loud! Go ahead and say it! I promise that it will feel so much better than keeping them silent! Careful…it is contagious and will feel so refreshing!

 

Need more guidance on your journey of better health (on the inside and out)? Contact me to set up a complimentary discovery call to see what I offer! You can’t go wrong!

 

You’ve got this!

Georgette

glepage7@me.com

Georgette LePage Health & Life Coaching

georgettelepage.com

 

 

 

Happy Tuesday! In less than a week, Halloween 2022 will be here along with bowls of candy and endless sweets. Who feels like Halloween is very hard to celebrate when you’re trying to lose weight? I certainly do! I absolutely love all of the fun and silliness associated with Halloween and always have since I was a kid. I love the costumes, pumpkins, decorations, and all of the fun. I admit that the sweets were also something that I loved. Did you notice that I said “were”, not “are”? That’s right, as I paid closer attention to my sugary habits, Halloween became one of my biggest challenges with my weight. Once I noticed that, I became very curious about why this was so tough for me and what I needed to do to change some habits.

 

I figured out that I wasn’t very disciplined with a big bowl of candy sitting on my dining table for weeks leading up to Halloween. I would typically sample a few pieces of candy now and then and could actually see the level of candy go down over time. I also realized that I associated Halloween with candy and fun from my childhood and had forgotten that as an adult, my body was not happy with extra pounds in the fall. Once I got curious about what was happening and how I thought and felt about Halloween, I was able to make a new plan for handling my candy intake. Here are a few ideas for making some healthy swaps that won’t sabotage your weight loss efforts and will keep the fun in this celebration!

 

1. Buy your Halloween candy a few days before October 31st and keep it sealed until right before trick or treaters arrive!

 

2. Keep a smaller bowl of treats out and reasonably enjoy them! When they’re gone, they’re gone!

 

3. Pass out candy that you don’t like! This will keep your hands out of the bowl, for sure!

 

4. Have a sweet treat on October 31st, not all during the month of October. Halloween is only one day!

 

5. Give away your leftover candy the very next day!

 

6. Instead of passing out candy this year, pass out healthy snacks, gift cards, money, or other trinkets instead.

 

7. Skip passing out candy all together! Do something else that evening!

 

8. Enjoy the Halloween season without sugar! WHAT??? This one is a huge challenge and is extremely effective if you commit to it. I’ve done this for the last 2 years and have focused on the other aspects of Halloween in order to cut out sugar. It works! I also remind myself each year that I’ve had a lifetime of my favorite treats at Halloween and have had enough. I don’t need them and I choose not to eat them; that serves me well! It is bold, but it is 100% possible! Are you ready to try it?

 

So, as you celebrate Halloween this year, I offer the new habit of cutting back or even cutting out sugar to feel better and to fuel your body with healthier options. Pick ONE new habit to try and start today! You’ll never know if it works until you take the first step to try! It is a boo-tiful way to start a healthy habit!

 

You’ve got this!

Georgette

 

 

 

Happy Tuesday! As we roll into fall, what are you thinking about your weight loss efforts? Have you started? Are you seeing results? Are you stuck? Wherever you are in your journey, do you even wonder why we give up so quickly before we see results? In other words, why do we quit? Quitting usually means that we’re taking the easy way out. It’s easier to make excuses and return to old habits that keep us stuck in our weight loss. We like to see quick results, so if they don’t happen right away, the average person stops trying. 

 

We are impatient in nature and are twice as impatient when it comes to weight loss. I always hear clients demand that the extra weight fall off in a matter of weeks. What we forget is that the process of gaining weight most likely did not happen overnight, although our brains do a great job of convincing us that it did. This is where writing down the facts or circumstances is very helpful. You may very well quickly see that your weight has been climbing for a long time, not just recently. This gives you clarity about the facts so that you can take the drama out of your thoughts. You may hop on the scale and be adamant that you’ve never weighed this weight before until you look back in your notes and realize that this is not the case. Getting the facts helps you to decide not to quit.

What if you quit right before your body was ready to release weight? What if you quit right as the scale was about to move? What if you quit right before you lose some inches and your clothes fit better? What if it would have been almost ready to happen but you missed it because you quit?

 

When you’re tempted to throw in the towel and turn back to your old ways of overeating, try these 3 strategies!

 

  1. Document your weight! In a notebook or on an app, keep track of how much you actually do weigh, no matter how often you weigh yourself. The mind plays tricks on us if we rely on remembering these numbers. You might be pleasantly surprised by what you see in black in white instead of a foggy memory.

 

  1. Pay attention to how your clothes fit! This can signal a shift in your weight and can be used as big motivation to keep working on losing weight! Use this as an incentive to do the daily work. 
  2. When you want to quit, agree to give it more time. Step back, pause, and remind yourself to keep going. Set a goal of a week or two to see if your weight changes. Resist the urge to give up. By being aware of wanting to quit, you can redirect your thoughts. 

 

There’s an old saying, “When you think about quitting, remember why you started.” Always cling to your why and you’ll get a jolt of motivation and determination which will keep you focused on your goals. So, the next time you are tempted to press the easy button to quit, try one of these strategies to refocus and move forward with your hard work to get the results that you want! 

 

You’ve got this!

Georgette

 

 

 

 

Before you know it, the holiday season will be in full swing, which can be a stressful thought if you are trying to lose weight or if you are trying not to gain weight. Either way, the mere mention of the word “holidays” can trigger instant panic in our brains. Most likely, you freeze in fear of all of the celebrating with sugary treats and special food that is coming your way. It can feel like a tidal wave of anxiety, and it starts as soon as Halloween candy hits the shelves in stores, which seems earlier every year. It can even discourage you from trying to lose weight at this time of year.

Feet on digital scales with sign "omg!" surrounded by Christmas decorations.

As a health and life coach, I tell my clients that this can be an optimal time for working on weight loss strategies. What??? You see, you can actually focus on your goals to get the results you want during the holidays much more easily than you think! Let’s start with the facts: There are only four holidays for most people between October and January: Halloween, Thanksgiving, Christmas, and New Year’s Eve. You can substitute your holidays for any of the ones I mentioned to make them more meaningful for you. The point is that between October and January 1st, there are usually only four twenty-four-hour blocks of time that include holidays. So, what’s my point? The biggest thing to realize is that we tell our brains to go all out for the months of October, November, and December just because it’s the “holidays.” Pause and let that set in! That’s91 days of celebration which we’ve convinced ourselves should include lots of unhealthy eating just because we’re in the “holiday spirit”! WOW! Most of us get caught up in this mindset so easily. But why? Why do we let anything yummy and sweet be eaten in excess for 3 months? Why do we get caught up in the “holiday season” this way? Good question! It’s a habit! I invite you to think about it differently this year and to take control of how you want to think about the holidays in a way that will support your weight loss. That’s right…weight loss during the holidays IS possible!

Strategy #1: What do you think about weight loss during the holidays?

Write down your thoughts about this so that you can see what you are choosing to think. This will lead you to really face your thinking head-on. Remember, YOU decide how you think.YOU decide what that means to you. YOU are in control! Did you ever realize that? There’s your power; you get to decide your thoughts. YOU write your own story.

Get curious about WHY you associate weight loss and the holidays in the way that you do. Write down all of your reasons and look at each one. How does this make you feel? What does weight loss during the holidays bring up for you? Face your feelings and clear the brain clutter to make space for the next step. Eliminate the reasons that you know are not going to serve you if you want to shed weight in the next months ahead. This will give you clarity on your chosen pathway forward. The best part is that YOU have the power to decide for yourself.

Strategy #2: How do you feel about your health during the holidays? What thoughts do you want to change?

Think about if you’d like to feel healthier during the holidays this year and if you are you ready to try something new. This means stepping outside of your comfort zone to get results. This might very well be the first time you’ve thought of trying this, especially at this time of year. WHY NOT? List ONE way to change what you do for better health this season and focus on that. For example, do you want to reduce or eliminate sugar? Do you want to have a treat one day a week instead of every day? Do you want to cut back on your holiday baking to avoid eating it so often? Do you want to make healthier holiday recipes or upgrade your favorite traditional ones with a healthier twist?

Strategy #3 Take one action step

You have two choices: keep doing what you are doing and stay stuck with more weight on your body than it needs, OR move forward today to figure out how to get the weight loss that you want. I always say that nothing tastes as good as healthy feels!

Action step examples:

  • Clear the Clutter: Get rid of temptations that might derail you (i.e., a monster-size bag of Halloween candy)

  • Reprogram diet culture messages (i.e., quick weight loss): Take 91 days to lose the weight, not 9 days.

  • Remember that there are four days of holidays, not 3 months: Have treats on the day of the holiday.

  • Elimination reframe: because it serves my body vs. punishment/deprivation

  • Consider moderation vs. Elimination: which strategy works best for you?

Jump in and start right away! No need for a “last supper”; just start! Set yourself up for success by getting the right foods in your house and removing temptations. It is all about how you treat yourself and how you think about getting healthy, so keep that in mind!

If you are ready to enjoy the holidays with your health as more of a focus, you’ve come to the right place, and the time to start is NOW! I can help you ditch the belief that overindulging is something that you deserve. I can help you to reframe old habits of making dozens of cookies and eating more than you should to properly fuel your body. And most importantly, I can help you figure out why you self-sabotage at this time of year. I listen to you, I offer strategies, and I guide you through the journey. Ready to join me? Contact me at glepage7@me.com to learn more! Make this holiday season healthier for your mind and body! Cheers to a healthy and happy holiday season!

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from Georgette!

Georgette LePage, Executive Contributor Brainz Magazine

Georgette LePage is a certified Health and Life Coach who empowers women all around the world to lose their mental weight first in order to then lose their physical weight. Her approach is honest, real, clear, and genuine with transformational habit change and mindset reset methods. Georgette’s energy and enthusiasm are contagious. Her focus on a healthy lifestyle inspires her clients to leave behind old diet culture thoughts and patterns in order to embrace fresh and simple ways to live their best lives without diet drama. Empowerment, self-confidence, and self-care are cornerstones of the programs that she offers. She helps her clients to get the results that they want with realistic, real-life strategies. She lives her own life the way she coaches others. She listens to what her clients want and guides them with compassion and accountability as they achieve their goals. She works with people of all ages (teens to seniors and every age in between) who are ready to live a healthier, more joyful life. Georgette also hosts the talk radio show WHY WEIGHT? with Dr. Pat Baccili on Transformational Talk Radio. In addition to speaking English, she also is fluent in French and Spanish. Georgette has 32 years of experience as a World Language Teacher, as well. Her coaching motto is: Feel better. Look better. Be your best self!

 

Happy Tuesday! Did you know that the typical holidays beginning in the fall are only 4 days for most people: Halloween, Thanksgiving, Christmas, and New Year’s Eve? The point is that between October and January 1st, there are usually only 4 twenty-four hour blocks of time that include holidays.

 

The biggest thing to realize is that we tell our brains to go all out for the months of October, November, and December just because it’s the “holidays”. That makes 91 days of celebration which we’ve convinced ourselves should include lots of unhealthy eating just because we’re in the “holiday spirit”! WOW! 

 

Why do we let anything yummy and sweet be eaten in excess for 3 months? Why do we get caught up in the “holiday season” this way? It’s a habit! I invite you to think about it differently this year and to take control of how you want to think about the holidays in a way that will support your weight loss. That’s right…weight loss during the holidays!

 

STEP #1: WHAT DO YOU THINK ABOUT WEIGHT LOSS DURING THE HOLIDAYS? In the last blog, I challenged you to get curious about WHY you associate weight loss and the holidays in the way that you do and to write down all of your reasons and look at each one. 

 

STEP #2:  HOW DO YOU FEEL ABOUT YOUR HEALTH DURING THE HOLIDAYS? 

Today, think about if you’d like to feel healthier during the holidays this year and are you ready to try something new? This means stepping outside of your comfort zone to get results. This might very well be the first time you’ve thought to try this, especially at this time of year. 

 

STEP #3: TAKE ACTION

You have 2 choices: keep doing what you are doing and stay stuck with more weight on your body than it needs OR move forward with me to figure out how to get the weight loss that you want.

 

I can help you to reframe old habits, and most importantly, I can help you figure out why you self sabotage at this time of year. I listen to you, I offer strategies, and I guide you through the journey. Ready to join me?

 

You’ve got this!

Georgette

glepage7@me.com

 

Happy Tuesday! When you want to start losing weight, the biggest question probably is, “WHERE DO I START?” Chances are, the thought of getting started feels big and full of overwhelm, right? Other questions can pop up too, like “This is so out of control, so what do I do? Where do I start? How do I know what to do to make changes? How did I get here? Will this work? How long will it take?” These are just a few of the typical questions that your brain loves to ask with panic and stress when weight loss comes up. It’s normal for your thoughts to create a story of it being too big for you to handle.

 

Here’s a great visual that I use to help clients sort through the overwhelm with anything, but with weight loss in particular. Imagine yourself sitting on the living room floor and all of the loads of laundry that you just spent hours washing and drying is poured over your head. Every single piece of laundry is scattered on you and around you all at once. How does that feel? Probably very overwhelming! It’s too big to handle! It’s a big mess! Well, we tend to view weight loss in the same way: it’s too big, it’s too much, it’s a mess to figure out.

 

When your laundry is scattered about, you simply fold it, sort it in piles, put it neatly back in the basket , and distribute it to family members’ rooms. SIMPLE! So, I offer that you look at weight loss in the same way. It can be sorted into smaller chunks of what needs to be done and can be dealt with step by step, one action at a time. Getting started takes courage because you are facing the fact that change needs to happen and that it will be work. When you make that decision based on where you are now, you’re ready to move forward. Not looking back with unkind, punishing words to yourself allows you to move forward to where you want to be. When we drive a car, we don’t look in the rear view mirror the entire time; we look forward. Weight loss is the same.

 

So, as fall approaches and the holidays will be here before you know it, I invite you to decide what you’d like to set for a weight loss goal and simply take the first step to sort through the overwhelm in order to move forward! I’d love to work with you one on one to get you started, so reach out to me to begin your journey! You are worth it!

 

You’ve got this!

Georgette

Contact me for a free 15-minute discovery call to see if we are a good fit to work together! glepage7@me.com

 

 

 

Happy Tuesday! My mom and I always laugh when we go shopping together because trying on clothes can be very comical! When we try on clothes that look great on the rack, we often have very negative reactions when we put them on our bodies! We might say that we’re big, fat, old looking, or frumpy. Does this sound familiar? We might look in the mirror and not like what we see. It’s easy to insult ourselves and feel discouraged. I say this because I have done it myself and it feels terrible. Let me offer some reframing so that your next dressing room experience can be more positive!

Instead of saying: I LOOK FAT IN THIS! Flip it to: THIS JUST DOESN’T SUIT MY BODY.

Instead of saying: THIS COLOR IS AWFUL ON ME! Flip it to: THIS COLOR DOESN’T SERVE ME.

Instead of saying: I LOOK SO BIG AND NEED TO GO ON A DIET! Flip it to: I DON’T LOOK MY BEST TODAY AND I WILL DO BETTER WITH MY FOOD CHOICES!

Instead of saying:  WHY CAN’T I WEAR CUTE CLOTHES LIKE SMALLER PEOPLE? Flip it to: I’M WORKING ON MY BODY SO THAT I CAN WEAR DIFFERENT CLOTHES!

Instead of saying:  NOTHING FITS ME! Flip it to: RIGHT NOW, I’M NOT YET WHERE I WANT TO BE WITH HOW MY CLOTHES FIT!

Instead of saying:  I DON’T DESERVE NICE CLOTHES! Flip it to: I DESERVE NICE CLOTHES WHICH IS WHY I’M WORKING ON MY WEIGHT LOSS GOALS.

Instead of saying:  I WISH I WERE SMALLER! Flip it to: I’M WORKING HARD TO CHANGE MY BODY SIZE IN A HEALTHY WAY.

 

So the next time that you are trying on clothes, be kind to yourself with what you think and tell yourself. Be positive and optimistic that your hard world to lose weight will pay off! Flip dressing room drama into a more pleasant experience!

You’ve got this!

Georgette

 

Happy Tuesday! I adore sloths and love watching them move so slowly! There is something calming to watch them in action whether they are in animated form or real. Their motion is very slow, careful, and intentional. There is something so peaceful about how they go about their day one small, slow step at a time. They do not seem to worry, hurry, or care about much at all. Have you ever noticed how we women in particular do the opposite? We rush from place to place, task to task, and person to person. Just watch someone in action and observe the hurriedness of how they move about. It is exhausting to watch, so you can only imagine how it feels to operate at this pace.

 

When it comes to our emotional and physical health, it is such a great idea to slow down and take our time with everything. Here are some simple tips to slow down to improve your health TODAY! 

 

#1: Rewrite your daily to-do list to include 3-5 items to accomplish and be specific. Instead of saying “workout”, write down “walk for 30 minutes”.

 

#2: If you are a morning person, make the most of your time then with activities that require brain power and energy. For example, if you journal daily, decide when is the best time to be alert and focused to do it.

 

#3: Take breaks! 20-30 minutes is a good amount of time to fully concentrate on a task before needing a break. During your break (5-10 minutes works well), move/walk around, leave the room, drink some water, and head outside for fresh air and sunshine. It will refresh you and recharge your batteries for the next task.

 

#4:  Set the timer! When you take a break, set a timer so that you will honor your time and optimize your day. For example, if you need to take a power nap, set the timer for 20 minutes and honor that boundary. This puts boundaries around the importance of the break and protects your time!

 

#5: Less is more! This is one of the most liberating mindset shifts that I have made and I know it will help you! We all have the same 24 hours in a day, so use them well. Try to do fewer things each day in a more intentional way with focus and watch how much “free time” you actually have! For example, food shopping and meal planning one time a week is more efficient than running to the grocery store every day at the last minute when you are tired and hungry. You will set yourself up for success by being efficient.

 

My challenge to you this week is to pick one new way to slow down and to feel better about your pace of life and how you are spending your time. I am sure that you will find more time to do more of the things that you want to do instead of the things that you have to do. Start today with one small step!

 

You’ve got this!

Georgette

 

Happy Tuesday! In life, we often tell ourselves that we should be happy 100% of the time and that weight loss should be easy. We tell ourselves that shedding pounds is easy for other people, so it should be for us, too. Let’s look at those thoughts for a second. First, life is 50/50; it’s not always sunshine and daisies…for everybody. I can feel like bad or hard things only happen to us when we are focused on our own life, but I assure you that every human on the planet has good days and bad days. That’s reality. When you compare and despair, it distorts that truth.

 

For example, you will have good days with your health and you will have hard days. The hard days prepare you for enjoying the good days that much more. When you open your thinking to knowing the 50/50 concept, you are ready to accept both kinds of experiences. Some days when you hop on the scale, the feedback will be good and some days it will be hard to take. I hesitate to always say good and bad, so I often will say easy and hard or positive and negative. You choose which words work for you to use! 

 

When you set realistic expectations for your weight loss based on the 50/50 concept, it is easier to navigate through each day of your weight loss journey. It allows you to shift to a growth mindset and to be ready to handle the “lifey” moments. I promise that we all have the ups and downs and that we all can often feel like they are out of balance. I have to catch myself many times when I start to tell myself “When it rains it pours.” or “Here we go again!” During the moments of overwhelm and stress when things pile up, mainly when things are hard, a new habit to create is reminding yourself that this is life and 50/50 is the name of the game. It can feel like you’re the only one struggling with your weight, but that is not true. You are not alone.

 

A good tip when you feel like life is more heavily in the not so positive category is to draw a circle, which I call your stress circle. In the circle, write down everything that is stressing you out. Then look at each item and cross off the ones that are really not so true or that hard. Look at what is left and pick a few things to tackle. It might mean cutting out sugar or walking daily or making a smaller to-do list, for example. Just seeing it on paper takes out the drama that we have created in our brain. It’s a powerful practice to use regularly! Give it a try to see how 50/50 can look a little different in your life!

 

You’ve got this!

Georgette

 

Happy Tuesday! Are you a people pleaser? Do you ever say YES to something you really don’t want to do or can’t do? Do you say yes and then regret it? Today I’m offering you how to say NO THANK YOU without regret or worry.

 

When you say yes all the time, are you chipping away at valuable time that could be spent on other things, such as working out or making healthy meals? How does saying yes affect you? If you think about it and realize that saying yes is crowding your schedule and preventing you from achieving your health goals, it’s time to learn the art of saying “no thank you”.

 

First, saying no thank you to something that you really don’t want to do or can’t do allows you to say yes to other things that serve you and that bring you closer to your health goals. You are in charge of what you do and how you spend your time. Overscheduling yourself can lead to exhaustion, overwhelm, and resentment. It can also mean that you are pushed to the bottom of your priority list, which does not support weight loss and exercise.

 

We all find time for what is important, so before you say yes to someone, ask yourself a few things:

 

  1. Do I really want to do this?
  2. Do I want to spend time and energy on this?
  3. Do I have time for this?
  4. Does this keep me at the top of my priority list?
  5. Does this move me closer to my health goals?
  6. What would I have to give up or shift to do this?
  7. On a scale of 1-10 (1 being the lowest, 10 being the highest), how important is this to me?

 

Once you decide to say yes, promise yourself to do it cheerfully without regret and resentment. That’s how you’ll know that it was the right decision! If you say no thank you, do not apologize or justify it. Chances are, no one will even challenge you on it. If they do, simply say, it’s not something that serves me or that I am going to do right now. You do not owe reasons, so hang on to your power and live with your decision. You’ll notice right away that you now have time to spend getting your health results and keeping control of your decisions and time! What a powerful habit change!

 

You’ve got this!

Georgette