It’s always an honor to be recognized in your space and what fun is it if you can’t share it? So here it is…
I’m proud and honored to be ranked the #1 Weight Loss, Fitness, Wellness and Lifestyle Expert by Thumbtack.
How can I help you?
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
30 Day Mojo Challenge:
It’s January 1st and there’s no better time than right now to start the New Year off right. So here’s an incentive to get you going…
Want to win a complementary 30 minute coaching session with me personally? Here are the rules:
1.Do any activity that makes you sweat every day for the next 30 days
2.Drink 8 glasses of water each day
3.For many of us, the hardest of all…no white flour or sugar! (when looking at labels, if it says flour or sugar within the top 3 ingredients that means it’s heavily concentrated with flour or sugar so avoid it for the next 30 days)
4.Weigh and/or measure yourself today and again every Sunday morning (since we’re beginning on a Sunday) for the next 30 days. Record it somewhere and keep track of your progress for the next 30 days.
5.Stop back here www.TheMojoCoach.com/blog every day to let me know you accomplished all 3 challenges along with how you’re feeling, how it’s going for you and any changes you see taking place. If you want, record your starting weight/measurements and your progress too.
That’s it! At the end of the 30 day period, I’ll select one lucky winner who’s taken and completed the challenge. The winner receives a complementary 30 day coaching session! No worries to everyone else, I still have a great prize in store for everyone who’s participated. Details coming soon!
Although there are only a few rules, for many of us, these can be incredibly difficult! The good news however is that implementing any one of these rules can be transformational for your body, mind, image and even for your lifestyle.
So, are you in?
Here’s to your next 30 days and I look forward to helping you get your mojo back!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
Someone recently asked me, “What steps do I take to work towards better health?” Here’s what I said.
When someone realizes they want/need to work towards better health, there are certain steps to take in order to create lasting lifelong changes. The first step is figuring out what needs to change. Look at your lifestyle and determine where you need to improve. It can be in the areas of nutrition, fitness, emotional wellness, stress control, relationships and even spirituality. Determine which areas need work and start there.
The next step is to design a realistic plan with mini goals. To overhaul your routine is temporary and destructive to your self esteem and well being. To set a realistic goal (ex: drink more water, exercise 1 more day than the week before, no eating off of anyone else’s plates, etc.) and achieving it builds self esteem and confidence to continue.
You know where your struggles and greatest obstacles lie. For some people, it’s finding time for fitness. For others it’s dealing with binge/emotional or mindless eating. For some it’s finding better outlets for stress control. Whatever you’re struggling with most is the first place to start because that’s what’s holding you back from looking, feeling and living your best.
The key is to determine what needs “tweaking” so that you put yourself on the road to better health. Believe it or not, even spending time with positive, optimistic people as opposed to negative, pessimistic people is a step in the right direction. Happy, upbeat people actually support and strengthen our immune system!
What change will you make today? Comment and share!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
If you’re a “serial dieter” chances are you’ve had your share of disappointment. The fact is over 95% of people who lose weight on diets gain it back plus more in a relatively short period of time. I’ve worked with hundreds of people who’ve gained weight as a result of dieting and they all wonder why they’ve failed. They’re discouraged, frustrated and this chronic dieting behavior chips away at their confidence, their self-esteem and their health while doing little to create the body they want.
If you’re like these people, I’ll tell you the same thing I tell them. You didn’t fail, the diet failed you. It failed you because diets don’t work. Diet means deprivation and the more we deprive ourselves, the more we encourage binge type behavior. In fact, dieting is the best way to gain weight!
Picture a rubber band. If you stretch it as far as it can go, it will snap back with force but if you tug on it gently, it will gently stretch. When we diet, it’s as if we’re pulling that rubber band as far as it can go. When we eventually let go (like we do when life throws us an unexpected curveball, when we haven’t planned effectively, etc.) it snaps back in the form of a diet-induced binge, encouraging us to eat all the foods we’ve temporarily given up.
Lasting weight loss requires a gentle tug on the rubber band; enough of a pull to make a change yet reasonable enough to ensure lasting results. It requires the mindset of adding healthy, delicious, nutrient rich foods which give us satisfaction, health and results vs. the feeling that we’re taking away foods that do little to fuel or nourish us. That’s the difference between dieting vs. making lifestyle changes and the only way to go to ensure lasting results.
What healthy eating changes have you made?
I’d love to know, comment and share!
Debi Silber, The Mojo Coach
www.TheMojoCoach.com
There are so many reasons why we struggle with excess weight. Reasons can be anything from emotional, binge or mindless eating to a lack of pre planning and understanding about food choices.
While the reasons are so varied, what’s similar to them all is that they are all created by us. The way we eat, the manner in which we eat, the foods we choose and the triggers which encourage us to eat are all very telling. That’s why it’s so helpful to dig deep and understand the: who, what, when, where, how and why of your eating habits as the first step to changing the habits which keep you from achieving the body and health you want.
Ready? Try to find out which of these areas you need to focus on:
Who triggers you to eat (kids, partner, coworker)
What types of foods are you eating (take out/prepared/junk food/high fat, high sugar/highly processed)
When do you have trouble with your choices or portions (late afternoon, evening, when you’re out, alone at home)
How are you overeating (binge eating, mindless, social, emotional, standing up, grazing, overeating your portions)
Why are eating (to calm down, self soothe, numb, stuff your feelings, kill extra time, feel included, etc.)
By finding out the who, what, when, where, how and why of your eating, you’re in a better position to make positive changes because you’ll become more aware of where your greatest struggles lie. It starts with awareness. The more you know about what makes you do what you do, the more you can change what doesn’t work for you anymore.
Which of these areas do you need to focus on or where have you made positive changes in these areas?
I’d love to know, comment and share!
Debi Silber, The Mojo Coach
www.TheMojoCoach.com
Overfed and undernourished. With 24/7 access to nutritionally depleted, technologically created, chemically treated “food,” many of us are taking in thousands of calories that do little to sustain us, let alone nourish us and encourage us to thrive. Obesity has recently been one of our biggest public health concerns. With so many of us existing this way today is it any wonder why we struggle with our weight and health?
It’s so easy to grab prepackaged, convenient vending machine, drive thru or shelf food but what price are you really paying for all that “convenience?” Larger sized clothing, higher medical bills and a decreased quality of life are just a few. Why? Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless array of vitamins, minerals, fiber and incredible nutrients. Denying yourself of what truly healthy food provides robs you of your health, youth and vitality.
Here’s what also happens when you eat this way. Foods that don’t nourish you also don’t truly satisfy you. So, we overeat in a search to find that satisfaction that those unhealthy food choices simply can’t provide. Of course all of this overeating causes weight gain and when our weight starts to impact us enough, we may severely restrict ourselves believing that deprivation and discomfort is the only way to achieve lasting health and wellness.
When we simply can’t endure the deprivation any longer, we go right back to eating the way we were eating, only to feel we have somehow failed because of a lack of willpower or compliance. These emotions often encourage self-soothing behaviors and, if we typically use food as our drug of choice, we’re looking at an ongoing cycle of mental, physical and emotional upset that could largely be avoided by changing the choices we make and the way we look at food.
Not only does this pattern chip away at our confidence and self-esteem, it keeps us on a rollercoaster ride of blood sugar, mood and weight fluctuations. It lays the groundwork for insulin resistance (a pre-curser to diabetes) and other chronic illnesses while keeping us frustrated, discouraged and exhausted. It impacts our digestive health, our adrenal glands, fertility, our skin, hair, immune system, sleep, our ability to heal and so much more.
Now, before you get frustrated with yourself and think that your current eating behavior is simply the result of laziness or bad habits, give yourself a break. For many, this eating pattern causes intense cravings, so your desire for these high sugar, empty food feels almost drug like. The sense of temporary numbing and calm you feel after overloading yourself with these foods floods your body with hormones and chemicals, which offer temporary relief-similar to a drug like state. Unfortunately, eating this way only further depletes and desensitizes your body; making it more and more difficult to achieve a healthy hormonal balance, taste sensitivity and sense of freedom as well as preventing your body from achieving a natural, healthy weight.
Can this be changed so you feel a sense of peace and calm around food? Can food be used to nourish your body and mind without fear? Can you change eating behaviors that have left you overweight, undernourished and frustrated for years, even decades? Of course! It starts with awareness and then a plan and I’d love to help. www.TheMojoCoach.com.
Debi Silber, The Mojo Coach
www.TheMojoCoach.com
While we think we can only have dysfunctional relationships with people, we can have them with food too. See if you fit into any of these dieting profiles to identify where you are…and how you can free yourself from a lifetime of dieting.
1. The Serial Dieter-For you, dieting is a lifestyle. You’ve been watching your intake, counting calories and consumed with your food intake for so long you couldn’t image life any other way. For you, food is the enemy, it can’t be trusted, it wreaks havoc on your body and your mind…it’s also an exhausting and frustrating way to live.
The solution- a great place to start is by getting in touch with your hunger versus eating due to appetite. With hunger, your body is telling you it needs to be fed as opposed to the clock, the size of the plate, the smell of something delicious or the commercial you just saw on TV. With appetite, the “need” for food is triggered by a thought, feeling or emotion and you’ll crave something specific. With hunger, you may feel dizzy, lightheaded, your stomach will rumble and just about any food will do. Knowing the difference, responding to hunger and finding an alternative to eating due to appetite is your first step to ending the “serial dieting” lifestyle.
2. The Grazer-Afraid to sit down to a regular meal, you choose to “pick” all day. Unfortunately, this strategy leaves you eating constantly, with no sense of satiety, satisfaction or completion. There’s no beginning and no end to a meal so you don’t know when to stop. Even if your choices are healthy, without a system to measure your intake you may be taking in way more than what your body actually needs.
The solution-For you, a non-negotiable rule may work like “I will eat every morsel of food sitting down.” This way, you can still have 3 meals along with an afternoon snack and evening dessert but you’ll be much more mindful of what you’re consuming. Individual portion sized snacks and desserts will also help you stay in control of how much you’re taking in.
3. The Carb Loader-You’re still hanging onto the idea that any type of fat is the enemy. As a result, you’re taking in way too many calories in the form of carbohydrates, which leaves you constantly hungry, encourages binge eating and mood instability, while contributing to excess weight along with many chronic illnesses and conditions.
The solution-With the simple solution of always pairing any portion controlled serving of carbohydrate with a form of quality protein (ex: apple with peanut butter, whole grain crackers with light cheese) you’ll be much more satisfied with less. That feeling of satiety will prevent the need for “carb hopping” where you have some crackers, then cookies, pretzels, dry cereal…you get the idea.
4. The Extremist-You’re either on or off, good or bad or all or nothing at any given time. Because of this, you have a “diet mentality” which has you believing that the only way to get to and maintain a healthy weight is through extreme deprivation. Unfortunately, dieting leads to bingeing because of the deprivation it brings so when you can’t take any more dry, grilled, plain chicken and broccoli, you go crazy and head right back to what you were eating which caused the weight gain in the first place.
The solution- Find a middle ground. You’ve spent years (maybe decades) living this way and it’s chipping away at your waistline as well as your health, confidence and self-esteem. For you, the 80/20 rule may work where you’re eating healthfully 80% of the time leaving the other 20% for snacks, treats and indulgences. Planning for these treats gets you off the diet rollercoaster because you’ve eliminated the need to get to the finish line…only to go crazy once you get there.
5. The Latest Craze Dieter-The minute someone tells you about the newest diet craze…you’re on it. In your dieting history, you’ve eliminated complete food groups, lived on close to single ingredients, had to create some crazy concoctions and had to deal with some really unpleasant side effects in the process. You’ve tried it all and at this point, you can unofficially be a professional diet reviewer…although you’d rather not because you’re still struggling with the same weight issues you’ve been battling for years.
The solution- Get your power back. You’re so used to giving your power away because you assume everyone knows better than you. That’s simply not true. Knowing what’s best for you is where lasting change happens so while it’s wise to get educated on what healthy eating really entails, tune into what can work best for you while tuning into what makes your body thrive.
6. The Guilt Tripper- For you, every sweet, treat or food choice you feel is unhealthy is eaten with a side of guilt. Because of that, there’s no satisfaction when eating which leads you to feel continuously frustrated, aggravated, guilty and filled with shame when it comes to food. Things like “I’m so bad,” “ I can’t believe I just ate that,” and “No wonder I’m so fat” constantly play in a never-ending negative tape loop in your head.
The solution-By giving yourself permission to indulge now and then, you’ve eliminated the need to feel guilty about it. For you, preplanning your indulgences and making the commitment to enjoy them thoroughly will reduce the amount of indulgences you have while truly allowing you to enjoy the food…and then move on.
A healthy relationship with food starts by identifying where you are now so you know what needs to be changed. You can have a have your cake and eat it too…as long as it’s carefully planned, enjoyed and accounted for.
Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
So you’re eating better, you’re more active and making a conscious effort to live a healthier lifestyle. Then something happens which sends you right to the refrigerator and right back into those old, unhealthy habits. How can you prevent a lapse from turning into a relapse…then a collapse? Here are a few tips:
1. Stop. Contain the binge to the time period when you originally overate and make a rule that once the lapse is over, it’s over. Forget “may as well” type of thinking which goes like this: “I ate all of that so I may as well keep going and start again tomorrow” or “I can’t believe I did that, may as well forget the whole thing because it’s just too hard.” That’s like saying “I gained a half of a pound so I may as well gain back the 20 pounds I lost.” Does this make any sense? Contain it to the meal, the activity, the room you were in, etc. and just stop.
2. Learn-Learn why the lapse happened. Did you wait too long between meals? Did something or someone set you off? Do you need a more effective coping strategy for your emotions? Do you need to have healthier foods within easy reach? The more you understand why the binge happened, the better you can come up with a plan to prevent it from happening again.
3. Revise-Even the most skillfully created plans need a tweak to two if they’re not effective. Do you have big bags of snacks around that encourage overeating and would you be better off with single serving, pre-set portions? Are you leaving foods you find tempting within easy reach and would you be better off not having them around at all? These are the kinds of questions to ask yourself so you can revise what you’ve been doing to see if something else would work better for you.
4. Create a plan-Once you’ve stopped the lapse from turning into a string of lapses, you’ve learned from it and you’ve revised what you’ve been doing, it’s time for a plan. If stress derails your best intentions, what else may help calm you down? Can you find a healthy substitution for now that’s less damaging (like eating baby carrots instead of chips) until you find a different strategy? Can you call a friend, write in a journal, go out for a walk or play some music? Can you create a different association with the place you typically overeat? For example, if you associate snacking with the couch, can that couch be the place you now brush the dog’s fur or polish your nails? By creating a plan and having it in place, you’re less likely to be thrown off by the unexpected.
5. Do something positive- Ok, so you fell off track and you’re feeling a little disappointed with your choices or how you handled a situation. Instead of wallowing in it, do something positive to regain a sense of confidence and control. How about pushing yourself a little further during your next workout, less snacking and getting in those extra glasses of water today? Making an extra effort to get back on track shows yourself you’re back in control and will help regain your motivation to get back on track.
6. Move on-There isn’t one positive thing that comes from berating yourself so do your best to learn from the lapse and move on. Dwelling on it will only encourage further lapses while chipping away at your confidence and self-esteem so find a way to compartmentalize the lapse, put it behind you and start fresh. We all make mistakes but as long as we learn from them, they can be our greatest teachers.
7. Perspective- Was your lapse really as catastrophic as you think it is? Do you really need to question your ability to become healthy and fit? Do you really need to be that hard on yourself and is it is worth feeling that upset? Remember, chronic stress wreaks havoc on our immune system and increases our risk for symptoms, illness, conditions and disease. Keeping things in perspective helps keep us on track and while preventing the wear and tear unnecessary stress can cause.
Mistakes don’t define you; they teach you…if you let them. By finding a positive spin to the lapse and by improving your game plan to ensure a better outcome for next time you can easily overcome any lapse: preventing it from derailing your best efforts and intentions.
Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
What’s the secret to staying healthy throughout the year? The secret lies in our ability to be flexible and willing to change…just like the seasons.
Different seasons mean different weather, wardrobes, different seasonal fruits available and even different sports to play. It also means that as the days grow shorter or longer, and as the weather gets warmer or colder, we need to stay flexible and adjust our eating habits, exercise routines and lifestyles so we can remain healthy year round. So how do you do that? By starting each season with a customized lifestyle plan around your specific needs, goals, and preferences.
For example, it’s easiest for most of us to live a healthier lifestyle during the spring and summer. We’re showing a little more skin so we’re more aware of our eating habits, we may have access to more fresh fruits and vegetables, the days are longer and more conducive to being active and outside. During nicer weather, we’re also getting more Vitamin D from the sun, which offers so many additional health benefits as well. For many of us, it’s pretty simple to live healthier during this time of year. But what can you do to keep the momentum going during the colder months?
It may take some extra planning, but it’s during these fall and winter months that you may consider trying a winter sport or finding a fitness routine that’s fun but indoors. For example, would a gym membership work for you? Does it have the services and classes you like and do they have hours that work for you? Is it convenient and does a gym motivate you…or intimidate you?
If a gym membership isn’t the answer, you can set up a home gym based on your needs and budget. It can be as elaborate as a separate room with commercial quality gym equipment or as simple as a jump rope, mat and a few weights. How about fitness DVD’s, finding a fitness buddy, hiring a personal trainer or finding a routine you like on your local fitness channel? What about getting the right music to power you through a workout? These are all questions to consider to keep you working out all year.
The colder months also encourage us to cover ourselves more and often lead to more snacking along with heartier (and more fattening) comfort foods. As the seasons change, it’s important to rethink your eating habits as well to avoid packing on winter weight. Maybe a non-negotiable rule would help like: “No eating while standing up, no seconds, leave over 1/3 of dinner or no eating off of anyone else’s plate” would work for you.
As the seasons change, lasting success occurs when you change too. That’s why it’s important to stay as flexible and willing to try something new in order to stay healthy from one season…and one year to the next.
Comment and share!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
Longer days and warmer weather go hand in hand with spring sports. As we eagerly shed our winter wardrobe…and any excess winter weight we may have gained during the “off season,” it’s helpful to have some fresh, energizing but simple snacks on hand to give us that extra edge.
The best choices are snacks that are light and portable that we can easily pack and eat before or after a competitive game, match or tryout. Remember the saying, “if you fail to plan, then plan to fail?” Taking few minutes to plan your snacking can make all the difference in giving you the sustained energy you need so you can get the most out of whichever sport you’re playing.
So, what are some snacks to choose which will fuel your body for maximum energy, health and endurance? Here are a few with the right mix of carbohydrates, protein and a touch of fat to give you loads of energy while helping you easily recover so you can “stay in the game” as long as you’d like.
1. Seasonal fruit with a handful of nuts or a piece of light cheese
2. Do it yourself granola- low fat granola mixed with almonds and chopped dried fruit
3. Do it yourself trail mix- nuts or seeds, low fat/low sugar dry cereal, shredded coconut or dried fruit.
4. Low fat yogurt topped with granola or nuts
5. Greek yogurt topped with berries
6. Whole grain crackers (without trans fat) topped with peanut or almond butter
7. Pumped up PB&J-100% whole grain or sprouted grain bread with peanut or almond butter and all fruit jam
8. Energy bars-with so many varieties available, look for bars low in fat and sugar with enough protein to help keep you full. You can also make them yourself (so many easy recipes for healthy energy bars can be found online) or find your favorite. A few brands to try: Larabar, Zone Perfect, Kashi or Luna
9. Simple smoothie-mix 1 cup of either low fat yogurt, milk, soy or almond milk with a handful of ice and a cup of berries or a banana. Add a scoop of your favorite high quality protein powder, blend and go
10. Cut up veggies with low fat dip
With choices like granola or trail mix, keep your servings to a snack sized Baggie and remember, along with your snacks, it’s important to drink plenty of water to keep you hydrated. With a little bit of preplanning, you’re sure to have a healthy and action packed season. Have fun!
Comment and share!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
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