Tag Archives: base camp

Past failure will never define me!

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Wow Baby it’s cold outside! It’s so easy to stay inside on cold days and eat comfort foods. Or curl up with a good book and a sweet drink. We can be lulled into thinking that we can take a break from healthy eating and exercise. Our old habits are so comfortable and way to easy to go back to. This healthy life style takes lots of little steps and some falls too. But let’s not let the falls discourage us; they are part of the learning process!

We’ve all watched a baby learn to walk. He takes a wobbly step or two and falls down. He rights himself, gets his balance and takes another couple of wobbly steps. We know that for him to learn to walk he will have numerous falls. We would never say, “ oh he’s falling too much. He’ll never be a walker”.

Yet, when we have a ‘fall’ with our healthy lifestyle our inner critic says, “ you failed again. You’ll never get it right. Just quit…. again.” But, just like the baby we must keep taking the next step forward.

 

child-774296_1280

Don’t give into feelings of defeat! Silence the inner critic, the perfectionist that tells you that if you can’t do it perfectly to quit! Keep fighting the battle!

You are making a difference in your health with every little fall you take and every step you make!

So if you’ve had a little fall let’s take a little step forward together. You can do it, my friend!

Here are the little steps we are working on for Base Camp.

  1. Switch to a smaller plate or bowl at each meal or snack.

  2. 10 minutes of exercise a day

  3. Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

  4. Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”. Isaiah 41:13

Camp #2 little steps are:

  1. Drink water in place of other beverages. Continue with the smaller plate or bowl.

  2. 15 minutes of exercise per day.

  3. Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

  4. Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

You decide which camp is best for you or maybe a combination of both. Take the next little step, because they all make a difference.

Every mountain is climbed one step at a time!

Remember our core scripture 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: Take the next little step that is best for you! Silence the inner critic! Remember the baby and keep taking little steps.

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

 

 

 

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Why do we fail? Scientific strategies for success!

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Every January I feel like a failure. I start out the month with high hopes – this year I will drop some weight and get fit.

After 4 weeks of depriving myself of all my favorite foods and over-exercising I can’t keep it up and I quit!

Can you relate? Why do we fail and what can we do differently this year?

 

failure?

You aren’t a failure! Read that again, my friend.

Stop that negative self-talk!

I did some research and found scientific reasons why we fail and some strategies for success. James Clear is a writer, teacher and keynote speaker. His focus is behavioral psychology, habit formation and performance improvement. Wow, that’s someone that knows the science behind our troubles. I’ve visited his site James Clear and give him the credit for the first three points.

1.  We fail because we set unrealistic goals. We try to change too many things. We give up all junk food; eat only fresh fruit and vegetables and chicken and fish. Then one day there is fresh pizza at the office meeting and the temptation is too strong. We give in and eat a piece and then have a few more. We feel like a failure because we ate pizza, which is not the truth! The new eating plan is thrown away with the empty pizza box.

Instead behavioral scientists suggest we change only 3 habits at a time. Three small changes that are easy to do and that we can stick with.

At Base Camp we make small changes to our lifestyle. We downsize the plate we use at each meal or snack. We exercise for 10 minutes. We say a healthy self-talk statement with prayer.

2.  We fail because we are seeking a result, not a lifestyle. My co-worker wanted to lose 30 pounds before her daughter’s wedding. She dieted and exercised for months. She looked great that warm June day. She reached her goal! But when I saw her at the Christmas party I noticed she had gained back most of the weight. Once she reached her goal she slowly went back to her old habits and behaviors. She didn’t continue with the lifestyle, probably because it was too hard.

The changes we make need to be easy to do and things we can continue doing. Lifestyle changes continue after we reach a goal so the goal can be maintained.

3.  We fail because we assume small changes don’t add up. The assumption is that your goal has to be big to make a difference. Every January we make a plan to go to the gym or start jogging everyday. That seems like the best way to burn calories and get in shape. We think that if we’re not sweating and out of breath it’s not making a difference.

In comparison it seems silly to make a goal to exercise for 10 minutes every day. However, we know 10 minutes does make a difference to our health

Further, the 10 minutes of exercise is something we can stick with even on a super busy day. When 10 minutes everyday becomes a habit, and part of our lifestyle we can gradually add a few more minutes.

The exercise component of Base Camp is 10 minutes everyday. If you are new to exercise this can be broken into two 5 minute periods.

Find an  activity that’s fun  and get moving!

4.  We fail because as followers of Jesus we don’t access His power. We need to call out to Jesus in prayer. Remember we are His beloved daughters and He loves to hear from us. We can tell Him the depth of our struggles…. “Jesus, it’s me again. I feel like I’ve come to you with same cry for help for years, and yet, you have never brushed me aside. I want you to know how much I long for your peace, your comfort and all that you have to offer me. I know I don’t deserve this many opportunities, but you keep on giving them to me.

“Please help me today to reach for you first and be filled with your power. Then because of your power, I will be strong enough to resist the pull of worry, emotions and all the things that cause me to satisfy my hunger with anything other than you.  Amen” 

The spiritual component of Base Camp reminds us to pray throughout our day asking for God’s power.

TODAY’S little STEP: Stop calling yourself a failure! Just start wherever you are today, make  little changes and believe that they make a difference.  If you need to start at Base Camp to get back in the climbing mode.

Remember every mountain is climbed one step at a time!

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DIET FREE AMAZING CHANGES TO MAKE RIGHT NOW!

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Make 2016 the year you get healthy, diet free!

We all know diets work for a little while. But one day we feel too deprived, too stressed and we quit.

Instead of a new diet I want to encourage you to make lifestyle changes.  Little changes that helped  me lose weight and keep it off.

We will make small changes to our food intake, physical activity and to our mental and spiritual well-being.

 

 

weight loss plan

We will make 4 small changes that are easy  and contribute to a healthy life. Once these initial changes have become habits, we will add 4 more little changes. 

We borrow mountain climbing jargon and tools, as getting healthy can feel like climbing a mountain.

Every mountain is climbed

one little step at a time!

If you are already on our mountain climbing team, I’m so glad to see you here today. We’re doing a review.  Please pick the best camp to start climbing from.

This is Base Camp.

 # 1 Nutrition-Backpack – no diet, just use a smaller plate or bowl at each meal or  snack! 1 surprisingly simple secret to losing weight

#2 Physical Activity-Hiking boots – 10 minutes a day of intentional exercise start with 2 five-minute periods if you’re new to exercise.  what everyone needs to know about 10 minutes of exercise

#3 Mental focus-Helmet – repeat this healthy self talk statement daily.  “I am a beautiful beloved daughter of the King! I am making small changes to be healthy.   Taking care of me is important!”  change your mind it’s good for your health

#4 Spiritual focus-Safety ropes – pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s a good one.  “For I am the LORD, your God,who takes hold of your right hand and says to you, “Do not fear, I will help you.”Isaiah 41:13 essential steps to access God’s power 

 After 30 days at Base Camp we climb to Camp #2

#1 Backpack-drink water instead of other beverages at meals and snacks.  Continue to use a smaller plate or bowl. water your body’s best friend

#2 Hiking boots-15 minutes of intentional exercise every day.  Start with 3-5 minute periods if you are new to exercise. find a fun physical activity

#3 Helmet-become aware of  negative self-talk. Repeat this healthy self-talk statement daily.  “I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important!” the surprising truth you need to be healthy

#4 Safety ropes-pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b accessing more willpower in one easy step

 

Those are the first 2 camps! If you are just joining us start at Base Camp.

 You can also go back to my PAST LITTLE STEPS to read previous posts.

You can make these small changes, my friend!

It is my hope and prayer that you will have HOPE because of Jesus.  Access His power and might on this journey to health and well-being!  It’s Jesus that makes the difference, not a new diet!

TODAY’S little STEP:  Start climbing the Mountain of Health and Well-being at Base Camp.  Make the 4 little changes to your life.

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

Stop the overeating! Get control back!

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It’s really hard to go back to my healthy eating plan. Christmas day and the weekend were days when I enjoyed all my favorites.

It’s so easy to just continue overeating because my house is full of all my favorite treats.

I feel my resolve weakening. I could just keep overeating until New Years and then go on a diet. But, I’ve worked too hard to go back to those old bad habits.  Besides I know diets don’t work.  Lifestyle changes work!

“I’m in control of what I eat and I’m the boss over my body!” Say it with me friend!

Go ahead say it out loud, right now! Believe those words!

Let’s go back to BASE CAMP and practice those 4 little steps for the next week. It’s a safe place to weather this storm.

# 1 Backpack – no diet, just use a smaller plate or bowl at each meal or snack!

#2 Hiking boots – 10 minutes a day of intentional exercise

#3 Helmet – repeat this healthy self talk statement daily

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

 

#4 Safety ropes – pray and ask Jesus for His help.Here’s a good verse to memorize.

“For I am the LORD, your God,who takes hold of your right hand and says to you, “Do not fear, I will help you.” “Isaiah 41:13

We can do these 4 little steps to help us through this next week.

We will feel in control of our eating and exercise and we won’t have regrets. We’ll start the New Year feeling in control and the best we have in years!

TODAY’S little STEP: Go back to BASE CAMP for the next week. Practice these 4 little steps.

 

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

 

SAY NO TO DIETS AND YES TO LIFESTYLE CHANGES!

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Say no to diets and yes to lifestyle changes!

Ever felt like you were totally alone when it comes to getting healthy and hopefully losing some unwanted pounds? Confused about what diet to try next or what new book to buy? Tired of failing? Too discouraged to even try again? This is the right time to make some lifestyle changes!

What we need

Getting healthy can feel like climbing a mountain. Please join us as we symbolically climb the Mountain of Health and Well-being! We borrow mountain climbing tools, strategies and jargon. Here’s an overview of our climbing plan. For regular readers it will show you how far you have come!

We start at Base Camp at the bottom of the Mountain of Health and Well-being. We initiate and practice 4 small lifestyle changes. Little changes are easier to do, healthier, and easier to blend in to your lifestyle.

Every mountain is climbed one little step at a time!

The mountain climbing equipment you will receive are:

  • a backpack, which represents the nutrition focus

  • hiking boots, which signify the exercise component

  • a helmet, which symbolizes the mental focus

  • safety ropes, which denote the spiritual connection

Here’s a view of Base Camp

 # 1 Backpack-no diet, just use a smaller plate or bowl at each meal or snack! 1-sneaky-trick-to-lose-weight/

#2 Hiking boots –10 minutes a day of intentional exercise start with 2 five-minute periods if you’re new to exercise what-everyone-ought-to-know-about-10-minutes-of-exercise/

#3 Helmet-repeat this healthy self-talk statement daily “I can make small changes.  These little steps are easy for me to do and they make a difference.  Taking care of me is important!” you’ll-never-guess-what-little-change-makes-a-big-difference-to-your-health/

#4 Safety ropes-pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s one:  “Isaiah 41:13 For I am the LORD, your God,who takes hold of your right hand and says to you, “Do not fear, I will help you.” essential-steps-to-access-gods-power/

4 little steps that anyone can do! No need to wait! Start climbing today!

Our climbing team is lead by Our Guide, Jesus. He cares about all the details of our lives. Jesus loves us. Whatever size or shape or weight we are. He knows our struggles, our burdens and our silent agonies. He knows we wake up in the morning ready to try again, but we go to bed discouraged. He knows the despair we feel about these health issues. He knows the depth of our heart’s cry. He wants to help! We just need to ask Him for help. how-well-do-you-listen/

After staying at Base Camp for 1 month and practicing the little changes we climb to Camp #2.

Here’s a view of Camp #2

# 1 Backpack – Drink water, instead of other beverages, with your meals and snacks. Continue to use a smaller plate or bowl at each meal or snack.

#2 Hiking boots – 15 minutes a day of intentional exercise.  Start with 3 five-minute periods if you’re new to exercise

#3 Helmet – repeat this healthy self-talk statement daily.  “I’m making small changes. I’m taking care of me!  Every little step makes a difference!”

#4 Safety ropes – pray and ask Jesus for His help.  Choose a verse to memorize.  Here’s a good one.  Psalm 25: 4&5 “Show me your ways, O LORD, teach me your paths; guide me in your paths, guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long.

You are not alone, girlfriend! You are already connected to a group of women who are just like you. Women who want to exercise more, eat less and be healthy. a-good-team-can-inspire-you-learn-how/

Women crave connection and need accountability. Let’s connect!  We have a Facebook closed group called Dixie’s Mountain Climbing Team. You can search for me on Facebook. Look for my pink coat in Dixie Elliott profiles, and when you click on it you should see those familiar pink shoes! Send me a friend request and ask to be added to the group. We need a good team of climbers!

TODAY’S little STEP: Refuse to let the past define you! If you are a regular reader please be encouraged. You are making small changes to your life and they are making a difference. If summer stopped you from climbing then pick up your climbing gear and we’ll see you at Base Camp.

If you are a new reader please pick up your gear and join us at Base Camp. Check out some of the archive posts for more information.

Every mountain is climbed one step at a time!

We need a good team of climbers, please bring someone new with you!

BEGINNERS GUIDE TO HEALTH – DIET FREE

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Beginners guide to health – diet free!

We don’t need a new diet! There are little steps we can take to lose weight and get healthy. Little changes are easier to do and much healthier. Every little step makes a difference!

Hey Girlfriend and fellow mountain climber! We’ve been climbing this mountain together for a while now. I’m so glad to see you here today. You are making a difference in your health with every little change you make! Every little step makes a difference!

Every little step makes a difference!

Every little step makes a difference!

We’re just about ready to leave Base Camp! You did it girlfriend, you finished the first part of the climb!

Let’s pack up by doing a little review. You will find a link back to the original posts if you want to refresh your memory.

Here’s a quick outline of the four little steps of Base Camp!

 # 1 Backpack – no diet, just use a smaller plate or bowl at each meal or snack! https://littlestepstohealth.com/2015/06/22/1-sneaky-trick-to-lose-weight/

#2 Hiking boots – 10 minutes a day of intentional exercise

start with 2 five-minute periods if you’re new to exercise

https://littlestepstohealth.com/2015/08/05/what-everyone-ought-to-know-about-10-minutes-of-exercise/

#3 Helmet – repeat this healthy self-talk statement daily

“I can make small changes.

These little steps are easy for me to do and they make a difference.

Taking care of me is important!”

https://littlestepstohealth.com/2015/06/08/youll-never-guess-what-little-change-makes-a-big-difference-to-your-health/

#4 Safety ropes – pray and ask Jesus for His help

Choose a verse to memorize.

Here’s a good verse to use to get started.

“Isaiah 41:13 For I am the LORD, your God,

who takes hold of your right hand and

says to you, “Do not fear, I will help you.”

https://littlestepstohealth.com/2015/06/29/essential-steps-to-access-gods-power/

Together we worked on these 4 little steps for at least 1 month. We made these little changes to our lives. These little steps make a difference!

We imagined a fireside encouragement chat with Jesus our Gentle Guide. He knows and loves us and says to us,   “Some of you have climbed this mountain before. You tried to do it alone and you gave up. You are so tired of trying and failing that you don’t want to try again.

But, you can do it, with Me as your guide. Claim my promises in the Bible. My promises can never be broken. I say to you in Isaiah 41:10 ‘So do not fear, for I am with you, do not be dismayed, for I am your God. I will strengthen you and help you’.

This time you are not alone, I am holding your right hand. I will never let you go! You have safety ropes attached to Me.    I can guarantee that you will never be alone. In Hebrews 13:5b I say to you, ‘Never will I leave you; never will I forsake you.’ When you pray, remind Me of these promises, and claim them for yourself.”

https://littlestepstohealth.com/2015/07/13/gods-winning-formula-for-health-and-well-being/

Then we found an accountability partner. You did do this right girlfriend? We picked someone who is encouraging but firm. We checked in once a week and reported on our climbing progress!

If you haven’t found someone yet, I have a plan in the works for us to be able to communicate easily. More on that to come…. I am hoping to create a closed Facebook group for us. But that’s a big learning curve for me! But every little step makes a difference! LOL

This past week we learned that we’ve used food as a reward for way too long. We found some non-food rewards that are really fun!

https://littlestepstohealth.com/2015/08/03/21-unique-and-cheap-non-food-rewards/

If you haven’t already rewarded yourself, then it’s time! You deserve it Girlfriend!

TODAY’S little STEP: Review the requirements of Base Camp and keep taking those little steps. Reward yourself with a non-food reward. Grab your climbing equipment and get ready to climb to Camp #2!

Every little step makes a difference!

21 UNIQUE AND CHEAP NON-FOOD REWARDS

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21 UNIQUE AND CHEAP NON-FOOD REWARDS

We have been rewarding ourselves with food for way too long Girlfriends! For most of our lives food has been part of all our celebrations. It’s cheap, easy and delicious. But that’s gonna change today!

We are just about to finish up at Base Camp. We need to celebrate our hard work and reward ourselves. But this celebration will not involve food!

We’ve used food rewards for such a long time that we can only think of a few rewards that aren’t related to food.

Here are 21 reward ideas that I have come up with, and a few that I found on Pinterest. Pick one to reward yourself with for finishing Base Camp. Then pick some other ones for the upcoming Camps. Be intentional about setting the time and money aside to reward yourself. You did some hard good work! You deserve a reward!

21 non-food rewards for you!

21 non-food rewards for you!

TODAY’S little STEP: Pick something from this list or your own idea as a reward for finishing the requirements of Base Camp. Make a specific plan for when, where and how you will reward yourself.

It is almost time to climb to Camp #2!

Good for you Girlfriend!

Every little step makes a difference.