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Happy Tuesday! Recently, I was talking to a friend about how her Easter weekend went and she was so happy that she had not done much of the usual cooking and baking but instead played with her grandkids and did some simpler, more relaxing activities. She even served a less complicated, non-traditional meal. She was clearly relieved not to have gotten caught up in all of the holiday hype that usually takes over and stresses us out. We talked about how we all can easily create our own holiday drama and stress by trying to live up to idyllic expectations that we have seen in the media or in our past. 

 

What is it in our brains that sets us up for major anxiety around holiday traditions? Why do most of us put so much pressure on ourselves to do everything the way we remember it being done in the past or the way we think we have to do it? Can you relate? Do you put this unnecessary pressure on yourself? Do you ever want to do something different?

 

It’s so healthy for our minds and bodies if we examine some questionable food traditions, for example, so that we can have more simplicity and healthiness in our life. For instance, do you ever stop and think about the concept of a birthday cake? This one is huge for me personally, as I’ve never loved cake (except for my mom’s homemade chocolate cake), yet I’ve had one on most of my birthdays. Why do I eat it if I don’t really want it? Is it for everyone else? Is it something I have to do? Could I have a birthday fruit bowl instead? That way, I’d be eating something more aligned with my eating habits and I could participate in the birthday celebration ritual in a way that better serves me. Am I brave enough to start this new tradition even if others think I’m crazy? Why not?

 

In addition to healthier eating habits with traditions, let’s talk about the stress that you put on yourself to do the same thing the same way year after year. For most people, traditions cause us stress and overwhelm because we place a ton of pressure on ourselves to be perfect and to celebrate in a picture perfect way. Just look at people’s social media posts and you’ll see endless examples of perfect pictures showing people doing all the things with traditions: birthdays, weddings, graduations, holidays, etc. 

 

The list is endless of what traditions you “should” continue year after year with extra effort, even at the cost of your well-being. We eat the same foods, just because we always have. We wear the same type of clothes out of habit. We keep unwanted clutter to preserve memories. All of these limiting thoughts will keep you stuck and will be an obstacle to your weight loss and health. So, get curious about your traditions and habits, evaluate them as worthy or not, and make some adjustments. Whether it’s a favorite holiday treat or the same exercise routine that you’ve had forever, ask yourself if it is currently serving your efforts for better health. If it is not, try something different, be patient, and watch how you grow in a fresh new way! I challenge you to give it a try!

 

You’ve got this!

Georgette

 

Happy Tuesday! They say a picture is worth a thousand words, so I’d like for you to go to your closet right now as you read this! Open the door and open your eyes really wide. What is your first impression? How do you feel in this space? How do you feel about yourself in this space? What do you think about your mindset around what you wear? Do you think the clothes in this space are honored with organization? Does this closet feel like a boutique or the aftermath of a tornado?

 

HERE ARE 5 EASY STEPS TO REORGANIZE YOUR CLOSET:

 

  1. TAKE EVERYTHING OUT OF THE CLOSET. (You read that right, take everything out of the closet.)

 

      2. DUST OFF THE SHELVES AND RACKS AND THEN VACUUM OR SWEEP THE FLOOR.(You may even want to slap a  fresh coat of paint on the walls!)

 

      3. EXAMINE EACH ITEM AS YOU PUT YOUR CLOTHES BACK IN ONE SECTION AT A TIME. As you evaluate each piece of clothing before it goes back into the closet, create 3 piles: THROW AWAY, GIVE AWAY, AND KEEP. (rule of thumb: If you haven’t worn something in a year, it’s not important enough to you, so let it go!)

 

        4. HANG ALL OF YOUR CLOTHES BY SECTIONS. For example, hang all of your pants together in the same section. You might even want to go a step further and have 2 sections (winter pants and summer pants) and color code each section so that your black pants are all together. This makes it easier to find what you want to wear faster and will save you time. Another idea is to use one color/kind of hangers throughout and to face your clothes in the same direction. 

 

         5. ONLY FILL YOUR CLOSET WITH CLOTHES , SHOES, AND ACCESSORIES THAT MAKE YOU HAPPY. Life is too short to waste it cluttering up your closet with items that you don’t even like. Time to clear the clutter in your closet and in your mind!

 

Now it’s your turn to transform your closet into a joyful space that you find positive and up lifting. You have the power to create a space that honors your clothes no matter how big or small your closet is. Happy closet organizing! Post a picture below when your redesigned space is ready to showcase!

 

You’ve got this!

Georgette

Happy Tuesday! Jelly bean season is over, so what is your weight loss goal as summer is right around the corner? Do you want to feel better in your clothes? Do you want to look better in your clothes? Do you want to buy new clothes? Do you want to fit into old clothes? Do you want to see a healthier number on the scale that better matches your body? Whatever your goal is, step one towards progress is to set a goal. 

 

So, now ask yourself how badly you want to lose weight? Be honest with yourself, close your eyes, and think about how important this goal is to you. What does this feel like? Do you feel motivated and excited? Do you feel hopeful? Do you feel ready to do the work? Taking time to examine these thoughts will bring you clarity about the intensity of your commitment to your weight loss goal.

 

Next, why do you want to lose weight? A huge question to ask yourself! Do you have a special event coming up (a class reunion, a wedding, a work event, a graduation)? Do you want to improve your recent lab results from a doctor’s visit? Do you want to feel and look better in your clothes? Do you want to have more energy? Are you tired of being tired? Whatever the reason, identify your WHY! Make it important enough that you MUST take action NOW!

 

Once you decide how motivated you really are, it’s a good idea to create a clear plan that is reasonable and doable. You want to set yourself up for success, so make sure your timeline supports your efforts. This may mean taking careful thought to set your end goal and smaller goals along the way, which are just as important as the ultimate result. For example, is losing 20 pounds in a month reasonable or is losing 20 pounds in 6 months more realistic? Again, breaking down your desired result into smaller, manageable action steps and goals will lead to more results. You will also be able to keep up your motivation when you see small measurable wins along the way. Additionally, your motivation will stay high when you reach small successes along the way to your end goal. The same mindset can be used with exercise goals, other health goals, to name a few. How you do one thing is how you do everything. It’s a win-win in all aspects of your life!

 

This week, take some quiet time to look inward and to really decide how badly you want to lose weight. Then, find your why and get a plan written down so that you can get started immediately! There’s no time like the present! I’m rooting for you!

 

You’ve got this!

Georgette

 

Happy Tuesday! First, I want to say thank you for reading my blog each week! I appreciate you and am excited to keep bringing you useful content each week! A recent conversation with a  client inspired today’s topic about the power of a timer. She is an incredibly smart, successful person in so many arenas and was trying to figure out how to work out in the morning each day. It was something that she was very motivated to restart in her morning routine at home with all of the equipment already at her fingertips. Her challenge was getting focused to do the work. Again, this is a very motivated person who is determined to become stronger by exercising. As she talked more about why she had yet to start her morning routine at this point, I listened for a few minutes as she tried to find the missing puzzle piece. It was so interesting to watch her navigate through the real reason why she has been putting this off.

 

Eventually, we agreed that she was not scheduling this into her daily routine as she does for all of her other important commitments each day such as meetings, appointments, and calls. Once she saw the reason why, she was ready to find a solution so that she could get into the habit of exercising in the morning. I simply asked her how she managed to get other important things done during the day and she eventually shared that her priorities were on her calendar in a specific time slot with a starting time and an ending time. My question to her was, “What would happen if you treated your exercise time like the other important events on your daily calendar?” 

 

LIGHT BULB moment! I call that an AHA moment with my clients! It made perfect sense to her. The next idea I offered was setting a timer when she exercises to preserve the time set aside for it without cutting it short. Hence, the power of the timer! She loved the idea and said it made perfect sense. It would keep her honest with the length of time she had allotted for this important activity and would keep her focused during that time. 

 

Actually, I use a timer all throughout the day. It provides me with time boundaries and fosters a sense of being more focused without interruptions. I do it for my writing, learning, content creating, and for rest times. In fact, I am more productive and attentive to one thing at a time this way and get more done. This week, I offer you the power of a timer so that you can see how your focus and results will be more intentional and will eliminate wasted time. Give it a try and let me know what you did specifically with a timer and how it worked for you! It’s a simple strategy that will make a huge difference to where you put your time!

 

You’ve got this!

Georgette

 

 

Happy Tuesday! You are probably your own worst critic most of the time, am I right? You also have the power to create your own story of how you look, like it or not.

 

Recently, I went to a beautiful beach on a bright and warm sunny day. On this particular day, I left my old negative self-talk behind to see how it would feel to enjoy time wearing my bathing suit in a different way with a different outlook. I, like many other women, don’t exactly love the experience of wearing a bathing suit. However, I had decided ahead of time to think differently today. I brought my positive reframed version of myself to the sandy oasis in search of a more fun, relaxed experience.

 

As I got ready at the hotel before heading to the beach, I slipped on my bathing suit, looked in the mirror, and gave myself a thumbs up for putting it on and owning that it  was really me in the mirror. I’m pretty sure that it will be a slow process to shift my mindset to feel enthusiastically fabulous in the mirror and that is okay. Since I no longer strive for perfection, just for my very best, I decided that I was worth a smile of approval for showing up like this today. MIND SHIFT #1: I’m grateful for the body that I have and am responsible for taking care of it and for keeping it healthy.

 

At the beach, I sat in the sun for a while and did a lot of people watching, which is fascinating to me. I always try to learn from other people and am curious how they look and how they carry themselves. There were ladies of all ages, all shapes and sizes, and all walks of life in all different kinds of bathing suits. Some women were jiggly, some were fit and firm, some wore flattering suits, some were squeezing out of their suits, some sat around and looked shy to be seen while others didn’t care for one second what anyone might think. Those who didn’t seem to care looked like they were having the most fun. They were enjoying life instead of sitting on the sidelines holding everyone else’s towels. Which would you prefer to be doing?

 

It struck me that nobody really cares what you look like in your bathing suit except you and who cares if anyone actually does care? WOW!!! Light bulb AHA moment right there! MINDSET SHIFT #2:  What other people think about you is none of your business!

 

I really think I made a breakthrough that day by not worrying about what others might think about me in my bathing suit and it made a difference in how I enjoyed my time at the beach that day. Your tale of the bathing suit is waiting to be written by you and only you! You get to decide what to wear and how to wear it! What an empowering thought! Shifting your focus into a state of gratitude for who you are added to the decision to enjoy life’s moments makes all the difference. So, put yourself out there in a pair of shorts, bathing suit or whatever you want to wear and stand tall and confident! Go ahead and take one small step this week to be your authentic self on your terms! It will feel great!

 

You’ve got this!

Georgette

 

 

Happy Tuesday! Jumpstarting your health journey can be overwhelming with where to start and what to do! So, today I’m offering you some simple swaps to get a few new habits started today! They are simple ways to add up to big changes! Which one is your favorite???

 

SWAP THIS: Soda    FOR THAT: water         

→ benefit: save 39 grams of sugar per 12 oz. of soda 

 

SWAP THIS: daily dessert   FOR THAT: one dessert on Saturdays       

→ benefit: reduction of sugar and fat intake and the anticipation of a special treat

 

SWAP THIS: eating out several times a week    FOR THAT: eating out once a week and cooking at home on the other days

→ benefits: save money, know exactly what you are eating, and avoid unwanted added salt and sugar

 

SWAP THIS: feeling tired   FOR THAT: go to bed early

→ benefit: sleep is critical and will improve your energy, brain, and body in several beneficial ways

 

SWAP THIS: overdosing on social media   FOR THAT: set a timer and limit how long you scroll on social media

→ benefit: better sleep, lowered anxiety, and more time to do more productive things

 

SWAP THIS: late night eating/snacking    FOR THAT: do not eat after dinner

→ benefit: your digestion process can kick in more efficiently when you are not intaking calories

 

SWAP THIS: wasting time   FOR THAT: make a schedule and place valuable events on your calendar and set a timer to manage your time

→ benefit: more time and more efficiency with completing tasks

 

SWAP THIS: watching television   FOR THAT: Walk outside or on your treadmill while listening to music or a podcast

→ benefit: movement is so important for your body

 

SWAP THIS: snacking during the day   FOR THAT: drink 8 oz. of water first and then decide if you are truly hungry

→ benefit: your body will get used to not eating between meals once you make it a habit

 

SWAP THIS: not moving your body at all   FOR THAT: do 1 thing to move your body for 20 minutes at a time

→ benefit: you will feel better and will be energized to do more

 

Give a few of these swaps a try and let me know how your new habits are going! 

You’ve got this!

Georgette

 

 

What do you actually do, Georgette? What a great question and a perfect place to start together so that we are all on the same page. Health & Life Coaching is NOT therapy or counseling! We do not diagnose or prescribe anything. This is important to know! It is when a coach listens to what you want for results, draws out valuable information by asking lots of questions (such as why), and then guides you with action steps and mindset goals, as well as accountability. The focus is on your future self, not your past mistakes. It’s the individualized attention of a coach that is the magic sauce! You have all of the answers to how to get what you want, so as your coach I then walk alongside you through your journey! It’s about accountability, partnership, and trust. I tell clients that I listen to all of the puzzle pieces that you give me and then I help you to fit together what you already know in order to get what you want. YOU HAVE ALL OF THE ANSWERS IN YOUR BRAIN! I’M HERE TO HELP YOU TO FIGURE IT OUT! 

Being accountable to someone one on one is critical to reaching your weight loss goals! Having an expert with a lifetime of experience giving you 100% of her time during your sessions is huge to moving that needle on the scale in the right direction. I listen with compassion, expertise, and first-hand experience to guide you and to cheer you on!  

These past 2 years have been very taxing and challenging to say the least, so it’s the perfect time to become my next client who will experience life-changing transformation! Are you ready to get started to make healthy changes? Get in touch with me right away!

You’ve got this!

Georgette

glepage7@me.com

 

 

Happy Tuesday! We all know someone who says she’s sorry all of the time, don’t we? What type of vibe does that put out to others? Most likely, it says that this person is unsure of herself and lacks confidence. It seems as if she lets people run all over her like a doormat, right? It almost becomes overused, so others don’t take it as a genuine “sorry” after a while. Does this sound like someone you know or does it sound like you?

 

Being over apologetic can actually stand in your way of weight loss. It can act as an obstacle between you and your weight loss goals. It also chips away at your self confidence by repeatedly telling yourself that you are sorry so often that you diminish your own empowerment. For example, a client of mine is always apologizing to her family for trying to eat healthier food to the point where her daughter actually told her to stop saying she was sorry for the healthy habits that she was adopting because there was no reason for her to apologize. My client hadn’t even realized what she was doing. She flipped her habit of saying sorry and started to say, “Thanks for supporting me when I eat this way.” instead. She felt more confident and her family was relieved to not keep hearing her broken record chatter. It was a win-win.

 

In our tennis group, we are all guilty of tossing around the word sorry far too often. Yes, it is a habit, and yes, you can change it. We are a work in progress as a group and are more aware of how many times we apologize. I’ve joked in the group that “ I’m sorry” needs to be saved if your ball hits someone (especially in the face) and “oops” is a better option for the other mistake moments. It feels so much better inside and keeps your self confidence in tact. We are still working on this!

 

Someone who apologizes ad nauseam often fears conflict and  offending others. Also, it points right to the fear of what others think. My clients know that one of my favorite quotes is, “WHAT PEOPLE THINK OF YOU IS NONE OF YOUR BUSINESS.” by Jack Canfield. There are many versions of this quote, but the idea is the same! It connects well to not saying you’re sorry for every little thing. Save “I’m sorry” for the right moment; its meaning will have a greater impact that way, too.  

 

This week, I’d like to offer for you to pay close attention to how many times you say you are sorry, how you feel when you say it, and how people around you react. Do you overuse those words? How is it blocking your weight loss goals? Chances are you will feel more empowered and confident about your weight loss by cutting back on how many times you over apologize to people. Save it for the right moment…like when you (accidentally) hit your friend in the face with a tennis ball–just saying! Tearing down weight loss obstacles one at a time is a huge step to reaching your goal. Give it a try and let me know how it changes your perspective!

 

You’ve got this!

Georgette

 

 

Happy Tuesday! The world has always been full of turmoil since the beginning of time, but it sure feels even more out of whack right now. Real people are going through real tough times filled with uncertainty, stress, and fear. That being said, your health has never been more important than it is right now. As the world enters “recovery mode” from the pandemic, it’s the optimal time to ask yourself why you want to be healthier so that your path to success can be clearer with more intention and focus.

 

So, did you get an alarming diagnosis from your doctor recently? Did you see the number on your scale go up? Did you get lab results that were disturbing? Did you notice that your clothes feel tight lately? Do you feel exhausted and zapped of energy? Basically, knowing why you want to be healthier leads you to a clearer goal. Being specific with goal setting brings better results.

 

When you know the purpose of your goal, it is easier to set your action steps in a reasonable way so that you keep your eyes on the prize through a realistic lens. For example, if your lab results indicated that you are overweight, a good goal would be to shed enough weight to put you into the “normal” weight range. Your purpose would be to reach a weight that is healthier for your body. Then, you can set a reasonable amount of weight to lose in a reasonable amount of time. This is where the guidance of a health coach comes in handy and gives you accountability! I love helping people get the results that they want!

 

Whatever your purpose is for improving your health, do it with intention and get started sooner than later by doing one small step at a time. This will help you to avoid overwhelming yourself with too much too fast. I challenge you to give it a try this week! If you need encouragement, reach out to me and we can get started on our journey together! It always helps to have someone encouraging you along the way! That’s what I do and I love it!

 

You’ve got this!

Georgette

 

Happy Tuesday! In today’s blog, I am providing you with some statistics and then I am tossing some questions to you! I was inspired to do so by today’s episode of my talk radio show WHY WEIGHT? that airs live at 2PM ET! It really caused me to look at the reality of where we are as humans with our mental and physical health. I hope that you will be curious about learning more!

 

FACT #1

According to an article from Boston University School of Public Health, “Depression among adults in the United States tripled in the early 2020 months of the global coronavirus pandemic—jumping from 8.5 percent before the pandemic to a staggering 27.8 percent. New research from Boston University School of Public Health reveals that the elevated rate of depression has persisted into 2021, and even worsened, climbing to 32.8 percent and affecting 1 in every 3 American adults” (McCoy).  

 

QUESTION #1:  Do you feel depressed? Do you feel exhausted mentally from two years of living through the pandemic? Do you feel down or blue? Do you lack motivation?

QUESTION #2: What are you doing about it? What is ONE small step you can take to feel better?

 

FACT #2

The average person gained 29 pounds during the pandemic. The average person who was previously overweight gained 50 pounds during this time.

 

QUESTION #1: Did you gain weight during COVID? If so, how much? How does your body feel with that extra weight?

 

QUESTION #2: What did you do specifically that resulted in weight gain…be honest? What is ONE small step you can take to lose weight starting TODAY?

 

FACT #3

People experienced difficulty sleeping, including nightmares and interrupted sleep.

 

QUESTION #1: Have you noticed an interruption or change in your sleep patterns over the last two years? What are they specifically? How is that affecting you mentally and physically?

 

QUESTION #2: Are you getting the recommended amount of sleep for your age?

ADULTS 18-60 YEARS OLD= 7+ HOURS/NIGHT

ADULTS 61-64 YEARS OLD= 7-9 HOURS/NIGHT

ADULTS 65 YEARS OLD= 7-8 HOURS/NIGHT

 

I hope these 3 facts help you to be more aware of some trends over the last two years so that you can be proactive with your health to take small steps to move forward to a better mental and physical version of yourself. I’d love to work with you one on one to coach you to better health, so contact me (glepage7@me.com)  to set up a free discovery session so that we can get started! You are worth the work!

 

You’ve got this!

Georgette

georgettelepage.com

glepage7@me.com

 

 

YOU CAN WATCH TODAY’S EPISODE OF WHY WEIGHT? with this link!

https://www.transformationtalkradio.com/episode/health-goals-holding-back-and-holding-on,32523.html

 

McCoy, Jillian. “Depression Rates in US Tripled When the Pandemic First Hit—Now, They’re Even Worse.” Boston University, 7 October 2021.