𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐬𝐜𝐞𝐧𝐞.
𝐘𝐨𝐮 𝐤𝐧𝐨𝐰 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐢𝐬 𝐜𝐡𝐚𝐧𝐠𝐢𝐧𝐠. 𝐘𝐨𝐮 𝐚𝐫𝐞 𝐚 𝐛𝐢𝐭 𝐦𝐨𝐫𝐞 𝐭𝐢𝐫𝐞𝐝, 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐟𝐞𝐞𝐥 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐞𝐝, 𝐬𝐭𝐫𝐞𝐬𝐬 𝐬𝐞𝐞𝐦𝐬 𝐡𝐢𝐠𝐡, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐜𝐥𝐨𝐭𝐡𝐞𝐬 𝐚𝐫𝐞 𝐟𝐢𝐭𝐭𝐢𝐧𝐠. 𝐈𝐭’𝐬 𝐭𝐢𝐦𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐚𝐧𝐧𝐮𝐚𝐥 𝐩𝐡𝐲𝐬𝐢𝐜𝐚𝐥 𝐚𝐧𝐝 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐚𝐧𝐱𝐢𝐨𝐮𝐬. 𝐖𝐡𝐚𝐭 𝐢𝐟 𝐈 𝐡𝐚𝐯𝐞 𝐠𝐚𝐢𝐧𝐞𝐝 𝐰𝐞𝐢𝐠𝐡𝐭? 𝐖𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐦𝐲 𝐛𝐥𝐨𝐨𝐝𝐰𝐨𝐫𝐤?

You are at the doctor’s office, hop the scale, and don’t want to look.
𝐓𝐡𝐚𝐭 𝐧𝐮𝐦𝐛𝐞𝐫 𝐬𝐞𝐞𝐦𝐬 𝐭𝐨 𝐠𝐨 𝐮𝐩 𝐞𝐯𝐞𝐫𝐲 𝐲𝐞𝐚𝐫 𝐚𝐧𝐝 𝐢𝐭 𝐢𝐬 𝐒𝐎𝐎𝐎𝐎 𝐟𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐢𝐧𝐠!

Your bloodwork isn’t great either. Elevated BP, Cholesterol, possible pre-diabetes. WTF?

𝐇𝐨𝐰 𝐝𝐢𝐝 𝐈 𝐥𝐞𝐭 𝐭𝐡𝐢𝐧𝐠𝐬 𝐠𝐞𝐭 𝐬𝐨 𝐨𝐮𝐭 𝐨𝐟 𝐜𝐨𝐧𝐭𝐫𝐨𝐥? 𝐈𝐬 𝐭𝐡𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐠𝐢𝐧𝐧𝐢𝐧𝐠 𝐨𝐟 𝐭𝐡𝐞 𝐞𝐧𝐝?

Then, the doctor tells you that you need to “just lose some weight” or “start making lifestyle change.” Time is up.
Now do it.

What the heck?

𝐘𝐨𝐮 𝐟𝐞𝐞𝐥 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬:

𝐒𝐡𝐨𝐜𝐤- 𝐈𝐬 𝐢𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐭𝐡𝐚𝐭 𝐛𝐚𝐝? 𝐇𝐞𝐥𝐩𝐥𝐞𝐬𝐬- 𝐖𝐡𝐚𝐭 𝐜𝐚𝐧 𝐈 𝐝𝐨 𝐚𝐛𝐨𝐮𝐭 𝐭𝐡𝐢𝐬? 𝐈𝐬 𝐢𝐭 𝐭𝐨𝐨 𝐥𝐚𝐭𝐞? 𝐃𝐨 𝐈 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐬𝐭𝐚𝐫𝐭 𝐭𝐚𝐤𝐢𝐧𝐠 𝐦𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧? 𝐃𝐢𝐬𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭- 𝐇𝐨𝐰 𝐝𝐢𝐝 𝐈 𝐥𝐞𝐭 𝐦𝐲𝐬𝐞𝐥𝐟 𝐠𝐞𝐭 𝐡𝐞𝐫𝐞? 𝐉𝐞𝐚𝐥𝐨𝐮𝐬𝐲- 𝐖𝐡𝐲 𝐜𝐚𝐧’𝐭 𝐈 𝐛𝐞 𝐥𝐢𝐤𝐞 ___? 𝐒𝐡𝐞 𝐬𝐞𝐞𝐦𝐬 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐢𝐭 𝐬𝐨 𝐞𝐚𝐬𝐲? 𝐒𝐡𝐞 𝐡𝐚𝐬 𝐚 𝐟𝐚𝐬𝐭 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦, 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐰𝐨𝐫𝐥𝐝, 𝐚𝐧𝐝 𝐬𝐡𝐞 𝐬𝐞𝐞𝐦𝐬 𝐭𝐨 𝐞𝐧𝐣𝐨𝐲 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐢𝐧𝐠 𝐚𝐧𝐝 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲, 𝐭𝐡𝐚𝐭 𝐢𝐬𝐧’𝐭 𝐦𝐞. 𝐒𝐡𝐚𝐦𝐞- 𝐘𝐨𝐮 𝐟𝐞𝐞𝐥 𝐢𝐭. 𝐈𝐭 𝐟𝐞𝐞𝐥𝐬 𝐜𝐫𝐚𝐩𝐩𝐲. ‘𝐍𝐮𝐟𝐟 𝐬𝐚𝐢𝐝.

It can be tempting to blame all the doctors, right?

How can they drop a bomb like this and just tell you to figure it out on your own?

“Just lose some weight” or “make lifestyle changes” -buh-bye.

As we all know, our medical system is broken, and TBH, so many of our doctors don’t have the time to come up with the HOW part of your weight-loss plan.

So, where does that lead you?

You google “weight-loss,” and the interweb spits out:

“Lose weight FAST” plans 🚀
Extreme diets 🥗❌
Crazy workouts 🤸‍♀️💦
Meal plans 📋🍽️
Food rules and fad diets (“never eat this, always eat that” plans) ❌🥐✅🥗
Fitness professionals that seem to have all their shit together, so why don’t you? 🏋️‍♀️✨

I have seen this scenario play out a million times.

Years ago, I recognized this gap between doctors prescribing long-term lifestyle changes

and

patients wanting to create these changes but severely lacking the support to do so.

So what do you do?

You’ve got some choices here:

Step #1: Take a look at your lifestyle:

Food intake 🍽️
Alcohol consumption 🍷
Daily movement 🚶‍♀️
Exercise routine 🏋️‍♀️
Stress levels 😰
Sleep routine 🛌
And emotional health (seek therapy if you need help) 💖🧠

Step #2 Choose 1-2 areas that you choose to focus on.

For example: Daily Movement + Food Intake

Step #3 Get specific.​
​
Decide how you would like to change your behavior in these areas and MAKE THESE CHANGES SMALL AND DOABLE!

For example: Daily movement: I will go for a 5-10 minute walk after dinner 3 nights this week.

Food Intake: I will eat one serving of protein with breakfast 4 times this week.

Step #4: Celebrate your successes and increase the intensity of your habits as it gets easier.

In a few days, I’m going to share the story of how one of my clients took her self-care to another level simply by taking three slow breaths at work. Stay tuned.

And as always, if you want to reach your health goals faster, contact me.

I created the Stronger Together Women’s Health Coaching Program specifically to help women over 40 create lasting lifestyle changes. During our time together, my clients DO reach their health goals without extreme diets and crazy workouts. In fact, they become part of a community that supports them!

We keep it simple by focusing on what you CAN DO TODAY and go from there.

Imagine if you could:

Have more energy ⚡
Move more 🚶‍♀️🏃‍♀️
Sleep better 😴
Eat more nutrient-dense foods without extreme rules or starving yourself 🍎🥦
Stress less 🧘‍♀️
Get stronger 💪
Feel happier 😊
Even, be kinder to yourself (you would be amazed how much easier life is without some of those naysayers in your head) 💖🧠 And yes, over time, even lose fat 🏋️‍♀️✨

̲𝐈̲𝐟̲ ̲𝐲̲𝐨̲𝐮̲ ̲𝐚̲𝐫̲𝐞̲ ̲𝐢̲𝐧̲𝐭̲𝐞̲𝐫̲𝐞̲𝐬̲𝐭̲𝐞̲𝐝̲ ̲𝐢̲𝐧̲ ̲𝐟̲𝐢̲𝐧̲𝐚̲𝐥̲𝐥̲𝐲̲ ̲𝐟̲𝐞̲𝐞̲𝐥̲𝐢̲𝐧̲𝐠̲ ̲𝐬̲𝐭̲𝐫̲𝐨̲𝐧̲𝐠̲𝐞̲𝐫̲,̲ ̲𝐡̲𝐚̲𝐩̲𝐩̲𝐢̲𝐞̲𝐫̲,̲ ̲𝐚̲𝐧̲𝐝̲ ̲𝐦̲𝐨̲𝐫̲𝐞̲ ̲𝐞̲𝐦̲𝐩̲𝐨̲𝐰̲𝐞̲𝐫̲𝐞̲𝐝̲,̲ ̲𝐃̲𝐌̲ ̲𝐦̲𝐞̲,̲ ̲and we can set up a time for you to learn more about the Stronger Together Women’s Health Coaching Program!

I have a few spots opening up in June.

Until our next email, be well, and as always, hit "reply" and let me know your thoughts! I LOVE hearing from you!

Coach Julie