Tip #4:  Focus On Your Why

23_Tip4_FocusOnYourWhySomething I typically work with my coaching clients on is writing out or at least talking about their why. A lot of times we get so caught up in the scale, the weight loss, the program, that we lose sight of our why. Why are you doing this?

Every day you’re waking up and you’ve already pre-packed your lunch, and you have a healthy breakfast option, and you’re drinking your water, and you’re getting in your exercise. Why are you doing that?

Chances are, there are several reasons, and you need to refocus on your why continuously. Often when people “get knocked off” and struggle to get back on, it’s because they aren’t connecting with their why. If you don’t have this, I urge you to do it now. Create a list of whys. Don’t worry about how superficial your reasons sound.

Don’t worry about sounding like you’re being selfish in what you want. Put it all out there. Maybe it’s wanting to be a better mother, wanting to be a better wife, or just wanting to look better in pants, wanting to be able to buy clothes in a regular size store. It could be for things that are medically related. You could need to get off your medication. I get it all. Write it all out.

Write your whys down and reconnect with them on a daily basis, keeping in mind there is no end to being healthy. I’m continuously working on getting healthier. I’m continuously working on getting stronger. There is no cutoff where you say, I am now healthy. You’re constantly working at it, just like maintaining a car.

You’re doing things every day to keep that going, right? I don’t look it as you’re on or you’re off or you’re good or you’re bad. I look at it as degrees of health. Are you being the healthiest version of yourself today?

That can be something that depends on the person. If you’ve been extremely strict with what you’ve been eating and you decide you want to have that piece of birthday cake at a party, that might be the best thing you can do for your mental health in that moment.

You have to ask yourself, is this healthy for me physically, mentally and emotionally, and am I enjoying my life? If the answer is yes to all those things, then you’re doing the right things.

Throughout this process, connect with your why. Never lose sight of why you’re doing this and working toward swinging your life in a healthier direction. It’s not on and off. It’s varying degrees of health.

You are not the only one who struggles with getting back on track when you’ve gotten knocked off. Comment below or on Facebook to share your whys.

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Blog

Half Size Me Community Weekly Webinar 196

Click here to download the webinar recording for Webinar #196Topics covered: question and answer Question and answers Share :
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
Posted in HSMC Premium Weekly Webinar Tagged with:

237 – Half Size Me: Putting the Scale Away with Adrienne

237In this episode of The Half Size Me™ Show, Heather talks to Adrienne about
  • why lifting weights was key to her controlling her binge eating and transforming her body
  • what helped Adrienne put the scale away
  • why adding muscle cannot disappear over a week of  vacation but your quick weight loss can
  • and much more!

To learn more about Adrienne, click here.

To join The Half Size Me™ Community, go here: http://halfsizeme.com/join

About Half Size Me

The Half Size Me™ Show is a weekly podcast meant to inspire you and motivate you no matter where you are in your weight loss journey. If you’re just getting started losing weight, or if you’ve started and stopped so many times you’ve lost count, this is the show for you!

Hosted by Heather Robertson, who lost over 170 pounds by learning new eating habits, getting regular exercise, and, most importantly, changing her mindset. She shares her own lessons and struggles as well as how to handle to real challenge of any weight loss journey… weight maintenance.

So, join Heather every week as she shares information, inspiration, and interviews with women who’ve learned weight loss isn’t just about losing pounds, it’s about finding yourself.

Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietician, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only.

For additional disclaimer information, please visit HalfSizeMe.com.

To contact Heather about the show, please click here to use the contact form.

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Podcast

Tip #3:  Have an Accountability Partner

22_Tip3_HaveAnAccountabilityPartnerThere is something I really push in the Half Size Me community, and that is accountability. Maybe you’ve been struggling; you’ve been off. You’ve given yourself that maintenance break we talked about in Tip #1, and you’ve been focusing on all the really good things you’re doing like we talked about in Tip #2, but you’re still finding, say, at 1:00 in the afternoon, you’re gravitating toward eating the chocolate bar or whatever it is that you feel is knocking you off track.

In the Half Size Me Community, I say try and find a buddy or somebody you will be personally accountable to. You can do this in your own life, right?

You could find either a friend or someone who has common goals, or you could even maybe go online and find somebody you can connect with. What you say is, “Hey, look, every afternoon, I found I’ve gotten into this rut of doing this behavior that’s not getting me to my goal.

Would it be OK if I emailed you, or would it be OK if you checked on me or called me, or I called you, during that time, just to help me get past this hump?”

Usually it takes a couple of days of doing that, or a week. I have my coaching clients email me for a week consistently with something we’re trying to work through. What happens is just the habit of doing it will help knock you back on track.

Find somebody to be accountable to, to help you work past whatever it is you feel is not helping you get to your goal. Comment below or on Facebook and let me know how you’re establishing accountability.

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Blog

Half Size Me Community Weekly Webinar 195

Click here to download the webinar recording for Webinar #195Topics covered: focus I know my “why” but I still don’t want to do the work.. what then? Why do I keep getting to the same weight and mentally getting stuck?
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
Posted in HSMC Premium Weekly Webinar Tagged with:

236 – Ask Coach Heather Session 9: Is Good Time Management the “Secret” to Losing Weight?

ACH_09In this session of Ask Coach Heather, Heather answers listener questions and shares her top time management tips to help you gain control over your weight loss.
Read more ›

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Podcast

Tip #2:  Focus on the Positive

21_Tip2_FocusOnThePositive“Heather, I was doing really good and I can’t get back to it. I had a few off days, what should I do? What’s wrong?” The fact that you’re asking what’s wrong is what’s wrong. First, you aren’t giving yourself a break, like I talked about in Tip #1, but the second thing is you’re focusing on what’s wrong.

Is everything you’re doing, from the moment you wake up in the morning to the moment that you go to bed, working against your healthy habits, or is it just a few things you’re doing?

Remember the old adage:  Don’t throw the baby out with the bath water. Don’t throw out all your hard work when it’s probably just one or two things you’re doing that aren’t healthy or helpful to your weight loss goal.

Are you waking up in the morning? Are you eating healthy breakfast? Are you getting your water in? Have you gotten in some extra walking? Are you eating the lunch you packed? Maybe in the afternoon you have a candy bar.

Doing that isn’t helping you get to your ultimate goal, but it sure isn’t erasing all the good you’re doing. For the next couple of days, write down all the positive things you’re doing. Focus on those.

Our brains immediately go to the negative. “I had a candy bar; what was I thinking? I totally blew it. I can’t seem to get this going in the right direction.” Wait a minute. This should be pretty much going in the right direction, even if you were a little bit off.

Look at all the good you did. That’s important. We start saying everything we do is wrong, bad, no wonder people don’t finish this out, when we should be saying, “Yeah, I had a couple of candy bars. It wasn’t the best thing, but you know what?

Here comes dinner. I can eat my healthy dinner I prepared. I can still go to bed at a decent time and rest and get up tomorrow morning and refocus on all my healthy habits.”

Focus on the good you’re doing. Focus on all the habits you’ve established. If you’re drinking your water, getting in your walking, eating your breakfast, packing a healthy lunch, preparing a healthy dinner and, yeah, maybe there’s something in the day that didn’t go quite as planned, guess what? That’s what maintenance is like, too.

You’re going to be doing this for the rest of your life. This is great conditioning, so try to change your thinking about it. I’d love to hear about the really wonderful parts of your day. Chances are it didn’t start out looking like a frat party gone wrong, right?

I’m sure you didn’t wake up in the morning drinking wine. You didn’t have a pizza first thing in the morning and donuts for lunch.

I’m sure your day didn’t look like that, so find the good in your day. Comment below or on Facebook and share the positive things you did today. I’d love to hear from you.

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Blog

Half Size Me Community Weekly Webinar 194

Click here to download the webinar recording for Webinar #194Topics covered: habits How to make changes that help your habits Share :
To access this content, you must purchase HSMC Monthly Membership - Try it for 30 days for only $1!, or log in if you are a member.
Posted in HSMC Premium Weekly Webinar Tagged with:

235 – Half Size Me: Why Creating Goals Beyond the Scale Can Help You Succeed with Sarah

235-image-2In this episode of The Half Size Me™ Show, Heather talks to Sarah about
  • why the words we hear when we’re a kid deeply affect us into our adulthood
  • how getting out of the weight loss zone can be helpful when transitioning into maintenance
  • why creating new goals beyond the scale can help you succeed in maintenance
  • and much more!

To learn more about Sarah, click here.

To join The Half Size Me™ Community, go here: http://halfsizeme.com/join

About Half Size Me

The Half Size Me™ Show is a weekly podcast meant to inspire you and motivate you no matter where you are in your weight loss journey. If you’re just getting started losing weight, or if you’ve started and stopped so many times you’ve lost count, this is the show for you!

Hosted by Heather Robertson, who lost over 170 pounds by learning new eating habits, getting regular exercise, and, most importantly, changing her mindset. She shares her own lessons and struggles as well as how to handle to real challenge of any weight loss journey… weight maintenance.

So, join Heather every week as she shares information, inspiration, and interviews with women who’ve learned weight loss isn’t just about losing pounds, it’s about finding yourself.

Disclaimer: Heather is not a doctor, nurse, or certified health professional and what works for her or her guests may, or may not, work for you. So, please be sure to talk with your doctor, dietician, or other certified health professional when seeking advice about your own weight loss or weight maintenance plan. All information included in The Half Size Me™ Podcast and on HalfSizeMe.com is for informational and inspirational purposes only.

For additional disclaimer information, please visit HalfSizeMe.com.

To contact Heather about the show, please click here to use the contact form.

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Podcast

Tip #1:  Take a Healthy Break

20_Tip1_TakeAHealthyBreakI know that some of you are struggling. You’ve gotten knocked off a weight loss program and are struggling to get back on. You keep going into it with good intentions, but it’s just not happening.

I remember those days. I’ve gotten knocked off, and I’ve struggled to get back on. The first thing you have to remember is that weight loss is kind of like holding sand in your hands. Read more ›

Share : Share on FacebookShare on PinterestShare on GooglePlusShare on TwitterShare on Linkedin
Posted in Blog

Get The Art of Weight Maintenance today!

Smiley face

GET IT NOW!
Enter offer code (hsmbook2016) at checkout for 25% off!
Click here for the BRAND NEW cookbook from Heather!