My Secret to Losing Weight Even On The Weekend

As things are beginning to open up, I wanted to give you some tips on how to lose weight even on the weekend. WHAT!!!???? YES!!!!!!

As you can see, I am a girl who likes to sample some cocktails, and this weekend is no different because tomorrow I am going to a whiskey tasting- yay!

Now, if you’re anything like me, you know what it’s like to go to an event, drink some alcohol, and then subsequently eat ALL THE FOOD! Can you relate?

But the older I get, the more I hate waking up with a food or alcohol hangover, so this is what I do to set myself up to feel amazing on Sunday morning, instead of feeling like I want to lay in bed and order donuts from DoorDash.

Step 1: Decide on the results you want NOW!

How do you want it to go?
You can lose weight, gain weight, maintain weight– all are options. But what is the result YOU want to create? If you want to lose weight then keep reading…

Step 2: Make Your Plan NOW!

What plan do you need to have in place to stick with your goals?

For my plan, I will limit my tasting to three oz of alcohol and pre-log my food.

If you’re planning a food treat, pre-log it now and fill in the rest of your day with healthier choices.

Step 3: Remember That You and In Control, Not the Food.

My friend, you are always in control, not the food, not the booze.

If you’re in the habit of binge eating after consuming food that you usually don’t have, then listen up!

That voice in the back of your head that’s telling you to eat all the things…
THAT’S NOT YOU!

As Glenn Livingston, PhD likes to say, that’s your PIG– it’s your bad habit, wild animal, junkyard dog, lizard brain, whatever you want to call it.

Name it and separate it. Those delusional thoughts have no place in the mind of a badass rebel.

When you hear it chirping in your ear to overeat or have something that’s not part of the plan, you chirp right back at it!

Brain says “You ate that donut, and even though I know you planned for it, you may as well just keep going because that’s what you do on days off, right?”

You say: “No, Satan (or whatever you may call your brain on auto-pilot). That’s not part of my plan! I made a decision in advance to have this treat, now step aside while I shimmy into my skinny jeans.

Every time you talk back to that inner misleading voice and stick with your plan, you create the possibility of even more success in the future.

There you have it! Now you have all you need for you weekend of success!

5 Ways to Include Holiday Treats Into Your Plan

Sugar cookies, peanut butter blossoms, snowballs, fudge and a partiridge in a pear tree.

How on earth is anyone supposed to lose weight when it’s the holidays and all these treats are around?

The answer is quite simple.

You decide the result you want ahead of time.

What is the result you want? If the result you want is to lose weight over the holidays then you can absolutely include holiday treats, here’s how.

My Top 5 Holiday Success Tips!

  1. Pre-log your food to include the treat. Seeing your treat in your food log ahead of time helps you stay on track because you can prove to yourself that it is possible to have treats and eat regular meals. Pre-logging also serves as a great tool for anyone who has dealt with food restriction because you can train your brain to understand that holiday treats can and should be part of your protocol if you want them to be.
  2. Decide on quantity in advance. The smell of freshly baked cookies can be quite alluring, and while you may only intended having one in advance, it can be easy to have one- fresh out of the oven, one- once they’re cooled, one- with milk, one-before bed, and before you know it you’re starting to negotiate with your goals. In advance decide exactly how many cookies or treats you want and stick to your plan. Remember- they don’t get tastier the more you eat.
  3. Balance out your day. If you are eating a nutrient dense snack like 3-4 cookies, then you will likely have to fit it in by getting in some other high fiber carbs and protein dense meals. Sandwich your treats between two healthier meal options.
  4. Decide what’s worth it for you. There are treats you may have eaten over the years simply because they’re there. You get to decide if you want them or not. Just because treats show up on your doorstep or in your cupboard doesn’t oblige you to eat them.
  5. Explore substitute. Sometimes I opt to make healthier versions of treats because I want to. Sometimes healthier versions aren’t as tasty, but the physical sensation of eating a sugar cookie without the sugar rush happens to appeal to me. I’ll admit that the success of healthy substitutes is not 100% and if it’s not satisfying to you then just eat the real thing.

If you’d like to learn more about how to continue making success on your weight loss goals through the, join me for my free weight loss master class. Click here to register.

“Why Is My Weight Always a Struggle?”

If you’re asking yourself this question, then I want to stop, drop and roll. Not really, but I do want you to read this.

Let’s say New Years comes and you plan on losing weight– you set a goal, maybe you enlist some friends so you have accountability.

Things go well initially, but then you notice that after a few weeks the weight loss slows, your body is getting tired from working out, and your enthusiasm is waning as soon as Superbowl approaches.

Even with your best intentions (cutting up celery sticks for yourself at parties) ,you find yourself reverting to old behaviors and elbows deep in queso and cocktails, beating yourself up the next day for “blowing it again.”

I can tell you why!

Your brain is in the business of working efficiently and keeping you safe. Whatever you’ve done to this point in your life is effortless now because you’ve done it so many times you don’t even have to think about it– autopilot!

When you attempt to change, your brain has to do something different than what it’s used to, which will set off alarms for safety and efficiency.

To go from autopilot (and staying stuck at your current weight) to getting to your goal, you will have to experience what John Assaraf refers to in his book Innercise as “switch cost.” Which is the discomfort you will have to feel doing something that feels foreign and awkward until it becomes a new habit, in order to get your desired result.

Here’s your work: You have to decide what you want more. Do you want to stay comfortable, or do you want your goal? If your goal has a compelling reason behind it then sticking with it will be a lot easier, but there will still be times when your brain will want to revert back to comfort.

Where many people get this wrong is that they think that because they overate after telling themselves they wouldn’t that they are not meant to lose weight. That’s actually not true at all. All that happened was their brain went back into it’s more experienced routine.

Here’s how to change: You have to be willing to experience discomfort, and also understand that discomfort is just a feeling, like any other emotion.

What if I told you you had to feel inconvenienced to get to your goal weight, or sadness even. But that the more you allowed it, and learned to stick to your goal while the feeling existed that eventually the feeling would go away?

What if getting to your goal was just a matter of feeling your feelings?

What if it is?

Are you willing?

If getting to your goal has always been a struggle, and you want to change, then it’s totally possible for you.

I truly believe that anything worth dreaming about is worth having.

If you are ready to step into your power, and get to your goal weight for good, I’d invite you to do this work.

Schedule your free 45 minute break through session with me by clicking here!

You become what you think about all the time. And if you can’t stop wondering what your life would be like if you got to your goal weight for good, then give yourself the gift of doing this work.

I promise, you’ll be glad you did.

How to Feel Better

This morning I woke up with a familiar feeling– frustration.

Yesterday I worked through a list of thoughts that come up for me when I feel frustrated and picked the one I noticed that felt right on the mark.

I reminded myself that thought was optional.

Then, I asked myself “how do you want to feel?”

Instead of frustrated, I decided I want to feed confident.

So I asked myself how thinking about my circumstance would make me feel confident?

Then I decided what actions I would take if I were feeling confident instead of frustrated, and made another list.

This morning when frustrated came up for me, I noticed it and reminded myself that it was an optional feeling.

I then reminded myself of what I would think to feel confident.

We get to choose our thoughts and feelings, and if you want to feel better, then you have to not only stop playing the old tape keeping you stuck, but you have to actively choose the better thought.

It takes work.

I’ll be honest that I have to redirect my brain several times during the day. But I’d rather redirect my brain 10,000 times a day to feel better than to stay stuck.

Wherever you are right now, no matter how you’re feeling, I want to invite you to a life where you don’t have to feel that way.

It’s waiting for you.

You just have to choose it.

Even if you have to choose it 10,000 times in a day– you get to choose.

Is Low Carb Superior to Low Fat for Weight Loss?

With all of the information available about diets these days, it’s no wonder that people are so confused about what to eat when it comes to weight loss.

While everyone is toting the health benefits of green tea, acai berries, coconut and MCT oils whilst demonizing carbs, flour, and sugar– most people are stuck in a catch-22: wanting to both lose weight and be healthy while also managing a lifestyle they enjoy.

One of the things I believe in 100% is providing data to my clients (and the world in general) about what science says about weight loss.

A study was recently done following 609 participants on a weight loss journey. The intent of the study was to prove that a low carb diet was superior to low fat diets because of their anti-inflammatory properties.

What the study concluded was that regardless of whether people at a low fat or a low carb diet, they got results when they followed the plan.

What this means for those of us living in the real world is that we need not be overwhelmed with sales and marketing pitches on the latest and greatest diet fads, but we DO need follow a plan we can stick with that gets results.

What that means is we can put the question of whether or not a low carb or low fat diet is superior to rest!

Yes to both!

They both work!

Which one can you stick with FOR GOOD!

When it comes to weight loss many times we want to take the road of quick results because we think that faster is better– we think a weight loss journey is like sitting in traffic– long and boring.

But when it comes to LASTING results, slow and steady actually is what helps people KEEP the results they have because they learn how to adopt new habits they can maintain long-term!

If you’re curious about how to get started, I recommend checking out one of my previous posts: 

The Best Weight Loss Method. Period.

If you are still confused and would like some extra support getting to you goal, feel free to reach out and click here to schedule a free 30 minute consult with me.

I help high performing women get to and stay at their goal weight for good, so they can truly step into their power and live their dream life. If this is work you’d like to do, then don’t waste another day in confusion. Click here for clarity.

Have a great day!

How to Awaken Your Intuition

“Follow Your Heart”

Trust Your Intuition”

“… most important, have the courage to follow your heart and intuition.” – Steve Jobs

Such great thoughts, right?

Intuition is my word of the year, so I am fascinated by the concept of inner guidance.

The greatest thing I’ve learned thus far is that we are all actually really intuitive creatures, but we block our intuition because of one thing.

Want to know what it is?

Fear.

Here’s the fascinating thing…Every once in a while our brains will provide ideas.

They will offer suggestions, maybe in the shower, or in a space when you are in rest or receptivity.

However, many people aren’t tuning into these sensations because they are busying their lives with extra (overwork, overeating, overdrinking, overscheduling) things that fill our brains and bodies so our vibrations become weak.

Ever notice how when you are ravenous you can sense your feelings a lot stronger than you can after Thanksgiving dinner?

When we are in a place of openness, our brains can create (an invention, wealth, good health, relationships, family, vacation, fill in the blank), and guide us to desires we truly want.

But if we haven’t experienced this desire before, our brains become afraid and shut it down.

So how do we get over this?

Here’s how:

  1. Create space. This can be in mediation, yoga, journal writing, a walk outdoors, or silence in your car. Pause and ask yourself what you really want.
  2. Practice listening. The way we get good at anything is through practice. It doesn’t matter if it’s playing the piano, learning to make a perfect souffle or manifesting your dream future, you have to practice.
  3. Start small to build trust. Building trust with ourselves takes time. So start with a low-hanging fruit, little things that only matter to you, and then gradually work your way up to bigger items.

I started doing this and realized that my intuition guides me on fun, creative journeys on everything from exploring new foods to getting bangs at my most recent haircut.

While it can seem daunting to take on something new; something that feels like fear.

Just remember, fear is only a feeling

It is just a vibration– it’s like a wave, it comes on strong, but it also falls, and dissolves.

Awakening your inner wisdom allows for life experiences in fascinating new ways, so I encourage you to take a bold step: create space, practice listening, and start building trust with yourself.

I promise, your intuitive wisdom is waiting to show you something amazing.

If you’d like to take this work to a deeper level, feel free to message me, comment or click here for a free 30 minute solution session with me.

Have an amazing day, friends!

What’s Your Word of The Year?

Image may contain: possible text that says 'AND Word of the year: INTUITION'

Someone asked me recently if I had a word of the year, and I definitely DO, so I thought I’d share it with you and tell you why this matters. .

My word is intuition. While we all kind of know that intuition means following your gut, if you want to get technical it means “a thing someone knows likely from instinct rather than conscious reasoning.” Thank you Merriam Webster.

I chose intuition this year because throughout my life I have been all about conscious reasoning. I historically have always chosen the logical choice over my gut check.

Using this method has brought me a lot of good in life- I have a great education, I’ve lost and kept off 80 pounds, etc.

However, I’ve also noticed that I’ve grown very comfortable being highly rigid. When things are out of my control or comfort zone I withdrawal. I tend to freak out when things aren’t part of my plan, and have anxiety if I can’t anticipate every next move.

While flexibility could have been a word I chose for this year, I chose intuition because I think that learning to trust yourself is a huge gift, and one that I have not fully surrendered to yet.

Following my gut, my intuitive nature, and letting that lead me even when it’s a little scary will be my work for this year. 💕

So what’s your word?

When you pause, close your eyes, and think of the intention you’d like to set for this year, what is it?

Post your word of the year below! I’d love to hear about all of the intentions we are creating in 2020.

Thanksgiving Intention

Happy Thanksgiving!
I know, it’s technically tomorrow, but if you’re anything like me, your brain is going a 1000 miles a minute getting ready for the big day. 🙂

So take a deep breath. Relax.

And tell me, what is your Thanksgiving Day plan?

We all get to decide:
1. We can do nothing and create results that we’ve created in the past.
2. We can set an intention to make this Thanksgiving whatever we want (including, creating THE BEST THANKSGIVING DAY EVER!!!!).

If you selected option 2, then keep reading.

When people think about making a plan, sometimes they go to extremes, thinking they have to have a perfect food plan that fits within their dietary structure.

But what if instead, your intention this Thanksgiving was simply something like:
Showing up for yourself with love.

What would that look like?

What would your compassionate future self say to you for this one day?

Would she say, “go all out, eat everything?”
Would she say, “be gracious, and enjoy in moderation?”
Would she say, “practice kindness to yourself, it’s just one meal?”

Here’s the thing– there are no right or wrong answers here. You get to decide exactly what you want for yourself.

What if you just wanted this Thanksgiving to be 5% better than last year? (Remember: this is totally an option– click here to get my Special Occasion Solution, which will help guide you on doing this holiday with intention!)

Decide today what you want for yourself, and follow the wisdom of your future self. She is always right.

When my clients learn to tune into their future selves, it is like they flip a switch, and they move from indecision (which for many turned into binge eating) during the holidays to 100% love, and navigating holiday events while still getting results!

If are unsure of how to get there, click here to schedule a solution session with me, where I can help you get 100% clear on your goals.

Have a beautiful Thanksgiving, friends!

P.S.- I did a Facebook Live this week on How to Stop Letting Your Past Run You! If you’d like to watch it, click here. If you’d like to follow me on social media, Your can like my Facebook Page:https://www.facebook.com/thewendypardue or follow me on Instagram: https://www.instagram.com/wendylost80/

Time Management Like a Boss

We all have the same 24 hours right?

You, me, the Dalai Lama, the Queen of England.

But what we do with those 24 hours totally depends on us!

If you want to make your time worthwhile, and have a specific result you’re trying to create, then check out my video on Time Management Like a Boss. This video is from a Facebook Live I did this week, and wanted to share it with you!