Category Archives: self-talk

Empower success with these 3 little words!

Want to feel empowered not deprived; change 3 little words and affirm your will power.

Switch from ‘I can’t’ to ‘I don’t’.

Sounds too simple to make much of a difference, but there is research to back it up!

According to James Clear words can make us feel like a victim or empower us.

He states the phrase, ‘I can’t’ indicates, “you’re forcing yourself to do something you don’t want to do”.

It also sounds like the power is some one else’s

and that we have no control.

The diet mentality says, “I can’t have that.  It’s not on my diet plan.”

‘I don’t’ puts the power and control in our hands. It’s a decision that we have already made before the temptation comes.

 

A recent study concluded that when participants used the words ‘I don’t’ they made better choices and were able to keep up the healthy lifestyle.

 

summer-deals

Let’s try it out in a few tempting scenarios.

GROCERY STORE

‘I don’t’ buy potato chips. I don’t have them in my house to tempt me’.

RESTAURANT

‘I don’t’ order French fries; they aren’t worth all those calories. I don’t order dessert unless I share it with a friend’.

FRIEND’S HOME FOR DINNER

‘I don’t’ overeat; I try a small bit of everything. I hate that over full feeling’.

BIRTHDAY PARTY

‘I don’t’ eat big pieces of cake. I’m satisfied with a small piece’.

YOUR OWN KITCHEN

‘I don’t’ eat as I cook. I don’t eat late at night’.

EXERCISE TIME

‘I don’t’ miss my daily walk. I always find a way to fit it in’.

QUIET TIME

‘I don’t’ miss my Bible reading and prayer time, that time is always worth it.

TODAY’S little STEP: Substitute ‘I don’t’ for ‘I can’t’! Be empowered before the temptation hits!

Please sign up to receive my posts through email. I want to empower, equip and encourage  you to keep climbing the Mountain of Health and Well-being one little step at a time!

If this has encouraged you please share it on Facebook or Pinterest.

 

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Crush negative self talk and win!

“I’ve tried to lose weight before and I always fail”. Is this the running dialogue going on in your mind right now?

Don’t listen to those lies girlfriend!

Replace those nasty statements with the truth!

Here in Ontario, Canada in the winter we have several feet of snow! I watch my neighbour who chooses not to shovel his driveway.

He drives in and packs the snow under his tires. Eventually he can only drive in the ruts.

However, when the temperature warms up the snow softens. I hear the revving engine and the spinning tires.

He’s stuck in those ruts he made.

 

car stuck in snow

Just like my neighbour we can get stuck.

We think the same thoughts over and over again.

We start to believe those thoughts are true.

We get stuck in thought ruts.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre.

When we think negative statements continually they impact us. Eventually our feelings and our actions follow these thoughts.

If you feel fat and frumpy it’s because you believe the lie that you are thinking and telling yourself.

So what can you do about this nasty self-talk?

 

think new thoughts

This new thought process is Biblically sound. The Bible says, “ take every thought captive to obey Christ”. 2 Corinthians 10:5.  

God knows the power our mind has over us and He regularly cautions us to check our thoughts.

It’s time to identify the lies and replace them with the truth.

To help you get started I have written a healthy self-talk statement to repeat throughout your day.

This repetition will change your thinking, your feelings and eventually your actions.

TODAY’S little STEP: Start to identify the unhealthy self-talk that is going on in your thoughts. Replace those thoughts with this healthy self-talk statement. Repeat it out loud, throughout your day.

‘I am a beautiful, beloved daughter of the King. I make small changes to be healthy. Every little step makes a difference. Taking care of me is important.’

Author and speaker Danna Demetre impacts my health journey. I highly recommend her books and programs. http://www.dannademetre.com

If you have found this helpful please share it with your friends.

 

3 Magic words that empower success

Want to feel empowered not deprived; change 3 little words and affirm your will power.

Switch from ‘I can’t’ to ‘I don’t’.

Sounds too simple to make much of a difference, but there is research to back it up!

According to James Clear words can make us feel like a victim or empower us.

He states the phrase, ‘I can’t’ indicates, “you’re forcing yourself to do something you don’t want to do”.

It also sounds like the power is some one else’s and that we have no control.

‘I don’t’ puts the power and control in our hands. It’s a decision that we have already made before the temptation comes.

 

A recent study concluded that when participants used the words ‘I don’t’ they made better choices and were able to keep up the healthy lifestyle.

 

summer-deals

Let’s try it out in a few tempting scenarios.

GROCERY STORE

‘I don’t’ buy potato chips. I don’t have them in my house to tempt me’.

RESTAURANT

‘I don’t’ order French fries; they aren’t worth all those calories. I don’t order dessert unless I share it with a friend’.

FRIEND’S HOME FOR DINNER

‘I don’t’ overeat; I try a small bit of everything. I hate that over full feeling’.

BIRTHDAY PARTY

‘I don’t’ eat big pieces of cake. I’m satisfied with a small piece’.

YOUR OWN KITCHEN

‘I don’t’ eat as I cook. I don’t eat late at night’.

EXERCISE TIME

‘I don’t’ miss my daily walk. I always find a way to fit it in’.

QUIET TIME

‘I don’t’ miss my Bible reading and prayer time, that time is always worth it.

TODAY’S little STEP: Substitute ‘I don’t’ for ‘I can’t’! Be empowered before the temptation hits!

Please sign up to receive my posts through email. I want to empower, equip and encourage  you to keep climbing the Mountain of Health and Well-being one little step at a time!

If this has encouraged you please share it on Facebook or Pinterest.

Your comments make my day!

 

Don’t believe everything you think!

Don’t believe everything you think! Some thoughts are lies. They impact our lives and leave us wondering why we can’t stick with our healthy lifestyle plan.

Research states that our minds think 60 thoughts per minute! That sounds like an incredible number. But we need to realize that certain thoughts are necessary to keep our bodies functioning. Some are related to what our senses are taking in and processing.

But a large number of our thoughts are so routine that they need to be taken captive and given a quick test.

That thought is like a wild horse. Capture it and put it in a corral.

Ask these 3 questions.

1.Is this thought based on truth?

2.Is it negative?

3.Is it a lie?

Let’s ask those questions on this thought

‘I’m on a trip it’s ok to eat whatever I want’.

  1. not true, a trip does not mean you can abandon your healthy choices

  2. it is not a negative statement but the consequences will be negative

  3. yes, it’s a lie you believe so that you can overeat in restaurants and eat junk food

Now we need to replace it with a truth statement.

‘I make healthy choices when I am on a trip.’

It doesn’t sound like it makes a big difference but when you really think and believe that statement your actions follow.

When you go on a trip you buy fruit and healthy snacks. You drink mostly water. When eating in a restaurant you make wise choices.

This is one of my lies that I believe.

I work hard to replace with the truth.

It requires that I think and say the healthy self-talk statement and then follow it with my actions.

We are encouraged in the Bible to capture our thoughts.

 

take-every-thought-captive-and-make-it-give-up-and-obey-christ-2-corinthians-10_5b

littlestepstohealth.com

 

Here are a few lies and replacement healthy self-talk statements.

Lie   I’m a big person; I need lots of food to fuel my body.

Truth  I’m a big person; I eat smaller portions more often to fuel my body.

 

Lie  My life is crazy! I can’t find time to exercise or eat healthy.

Truth  I find time to move my body and I eat healthy food everyday, because my life is crazy.

 

Lie  I’m having guests. I can’t keep to my healthy eating plan while they are in my home.

Truth  I serve my guests a variety of food. Everyone needs to make healthy choices.

 

Lie  Super sizing the meal is the best deal.

Truth  Making the healthiest choice is the best deal.

Lie  There isn’t any exercise I can do because I’m so out of shape.

Truth  I can move my body for 5 minutes twice a day.

Today’s little step: Identify 2 lies and replace them with the truth. Write them out on a card or put them on your phone. Whenever those lies pops into your mind replace them with the truth!

 

Watch your thoughts, they become words;

watch your words, they become actions;

watch your actions, they become habits;

watch your habits, they become character;

watch your character, for it becomes your destiny.

Frank Outlaw

 

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If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

 

 

Don’t believe the stupid lie about self care!

 

Somehow we have come to believe that if we take some time for our own well-being we are being selfish.

That’s a big fat lie!

Self care needs to be a higher priority in most of our lives! Take some time everyday that’s just for you!

As busy moms, wives, employees and volunteers we give our time and energy away.

We value relationships and we invest in caring for others.

But sadly we don’t invest in caring for ourselves.

As part of the new fall routine take some time for self care.

When we take care of our bodies, minds and spirits we can do everything better!

Some self-care ideas

  • an extra hour of sleep

  • a 15 minute walk

  • a coffee or tea break mid-afternoon with a healthy snack

  • reading time

  • a bubble bath

  • girlfriend time

  • fresh fruit and vegetables everyday

  • a nap

  • T.V. time

  • quiet unplugged time

  • whatever you do to play

  • spend time on your hobby

  • permission to say no

 

Remember our positive self-talk statement… ‘I am a beautiful beloved daughter of the King!  I make small changes to be healthy.  Taking care of me is important’.

girl-354579_1920daughter of the king

I am a  beautiful beloved daughter of the King of Heaven!

 

TODAY’S little STEP: Take some time everyday for self-care! You are worth it!  Everyone will benefit!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Come on, keep climbing, you can do it!

Ever feel like you take one step forward and 2 steps back? Ever think that what you do doesn’t make a difference? Ever been so discouraged that you ate to feel better?

As a fellow mountain climber with some experience

stop the negative self-talk!

Don’t believe those lies!

Break free of those old habits!

Whatever step you are on I want to encourage you to keep up the good work. Every little change you make does make a difference.

dr. quote

Every little step makes a difference!

Every mountain is climbed one step at a time!

Maybe because of the summer you may need to go back down a few steps. There is no condemnation allowed here. Stop that nasty self-talk! emancipation-156066_1280

If we were really climbing a mountain we would climb to a higher camp and then move back and forth between the two. That would allow us time to acclimatize to the new altitude and grow stronger. That’s what I encourage you to do too. Move back and forth between steps until you feel strong enough in your new habits.

Find the step that’s right for you. Start today! Right now! Choose your next snack or meal and make it a healthy one. Find a fun way to move your body for 10 minutes. Take a U turn if you need to.

 Remember our core verse. Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Find the step that seems right for you today and get climbing right now!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly.

STOP LYING RIGHT NOW AND TELL THE TRUTH

Do you tell lies? Never? How about this one…..“I need to eat this (bag of chips or chocolate bar) so that the temptation is gone”. Or this one, “I’ve tried to change many times and I always fail”. It’s time to replace the lies with truth.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre, author and motivational speaker.

When we think negative statements continually, they impact us. Eventually our feelings and our actions follow those thoughts.

At Camp #3 we want to recognize the voice of our inner critic. We want to identify a lie she tells us and replace it with a truth statement.  This little step will make a big difference!  It’s changed my life dramatically, and my friend Cecile’s too!

 

think new thoughts

 

Not sure what lies you believe? Here are 8 lies each with a replacement truth statement. Pick from this list or come up with your own.  The first lie is one I believed.  I really had to work on saying the truth to myself at every meal.

LIE – There is not enough food on this plate to sustain my body.

TRUTH – This is a good amount of food for this meal. I can eat more food later.

LIE – I’ve tried to change so many times and I always fail.

             TRUTH– I can make little healthy choices every day. Every little step makes a difference.

LIE – I need to eat this food so it’s not wasted.

TRUTH – This food can be safely stored for another day.

LIE – I can’t do this for the rest of my life.

TRUTH – I just need to focus on right now and one healthy choice.

LIE – It’s all or nothing. I’m either on a program or off.

TRUTHThis is my lifestyle. I make good choices every day.

LIE – I need to eat this high temptation food so it will be gone.

TRUTH – I can get rid of this high temptation food. I can give it away, have someone hide it or even throw it away.

LIE – I don’t have enough time to exercise.

TRUTH– Even 5 minutes of exercise makes a difference.

LIE– I’m fighting this battle alone and it’s too hard.

TRUTHGod loves me and He will help me fight this battle.

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

 

TODAY’S little STEP: Identify a lie your inner critic tells you and replace it with the truth, a healthy self-talk statement! Say it often throughout your day.

Author and speaker Danna Demetre has impacted my health journey. I highly recommend her books and programs and especially her healthy self-talk CDs.  Check out her site. dannademetre

If you have found this helpful please share it with your friends.