Wendy Burbridge https://wendyburbridge.com Life & Weight Coach Thu, 10 Mar 2022 16:21:12 +0000 en-US hourly 1 https://wordpress.org/?v=6.0 How to Stop Eating Your Emotions https://wendyburbridge.com/how-to-stop-eating-your-emotions/ Thu, 10 Mar 2022 16:20:08 +0000 https://wendyburbridge.com/?p=2155 Do you ever wake up and feel like something is wrong? Or maybe there’s something you know you need to do, but you are just.dreading.it? Welcome to my Thursday I woke up with a gnawing feeling. And when gnawing happens I know it’s time to bust out the feelings wheel and pinpoint exactly what feeling […]

The post How to Stop Eating Your Emotions appeared first on Wendy Burbridge.

]]>
Do you ever wake up and feel like something is wrong? Or maybe there’s something you know you need to do, but you are just.dreading.it?

Welcome to my Thursday

I woke up with a gnawing feeling.

And when gnawing happens I know it’s time to bust out the feelings wheel and pinpoint exactly what feeling is calling for my attention.

Today it’s worry.

I feel worry in my gut so sometimes I confuse it with hunger, but as soon as I was able to put my finger on it, the gnawing subsided.

For years I ate through these feelings– like I had to escape them.

But today I paused. I thought about how life is 50/50 positive and negative emotions.

How we can’t have yin without yang?

How we don’t need to fix negative feelings, but bring them along for the ride.

I thought about where I wanted to allow space for worry?

Do I want to put it in my pocket or handbag? Put it on my keychain? Wear it as a stone on a bracelet?

Today this stone is worry. I explain this because we often think negative feelings need to be fixed or resolved for life to “go right”. But what if instead we just needed negative feelings to be allowed?

When we allow all feelings, then we can literally solve all our problems because we know there is nothing to run from.

Nothing has gone wrong when the gnawing feeling comes. We just have to notice it, allow it, and make room for it to exist.

Negative feelings are only a problem when we try to avoid them, bury them with food or other substances.

As you go through your day and notice feelings, how do you think life would be different if instead of feeling them and eating, you felt them, paused, and just pretended that you could wrap that feeling up into a little box and bring it with you?

The post How to Stop Eating Your Emotions appeared first on Wendy Burbridge.

]]>
How to Eat A Cookie (when you’re worried you’ll eat 100). https://wendyburbridge.com/how-to-eat-a-cookie-when-youre-worried-youll-eat-100/ Tue, 14 Dec 2021 14:15:30 +0000 https://wendyburbridge.com/?p=2151 There was a time when seeing a delicious treat like a Christmas cookie would stir immediate desire and anxiety within me.
I wondered why I couldn't be normal like everyone else and eat just one.
But there is a trick I learned that helped me learn how to go from fear to freedom, and that is what I'm talking about here...

The post How to Eat A Cookie (when you’re worried you’ll eat 100). appeared first on Wendy Burbridge.

]]>
There was a time when seeing a delicious treat like a Christmas cookie would stir immediate desire and anxiety within me.

I wanted it, but I’d have all the thoughts…

Sugar is bad.

I’ll get fat.

I won’t be able to stop myself!

My brain just couldn’t handle it.

So in my resolve to not embarrass myself publicly I’d refrain from the treats in front of others, looking like the poster child of strength and determination all the while knowing what was really going to happen.

I’d deprive myself,

Feel anxious

Soothe my woes with a binge. I

I’d feel guilty and humiliated and wondered why I couldn’t just be normal like everyone else and eat a freaking cookie!!!!!🤦🏻‍♀

Can you relate???

Here’s what changed.

I started to notice what I was telling myself just before a binge.

Call it your subconscious, your lizard brain, your inner animal or pig, whatever works for you, but it’s that voice that rationalizes the behaviors you don’t really want to do.

It’s the voice that says – Start Monday- No one will know- You’re stressed out and deserve a treat.

Sound familiar?

When I learned to observe these thoughts and not obey them then everything changed. 🦄🪄

When we obey thoughts that don’t serve us, they grow stronger.

When we ask ourselves what we REALLY want in each moment and do that instead, we create change.

If this sounds like something you’ve struggled with then ask yourself TO-DAY: what do I really want?

Then start with one change that will get you there.

If you are ready to go from fear to freedom, then click this link to schedule a free solution session with me today.

The post How to Eat A Cookie (when you’re worried you’ll eat 100). appeared first on Wendy Burbridge.

]]>
4 Steps to Enjoy The Holidays Without Weight Gain https://wendyburbridge.com/4-steps-to-enjoy-the-holidays-without-weight-gain/ Tue, 23 Nov 2021 15:51:37 +0000 https://wendyburbridge.com/?p=2141 Ever wonder how to get through the holidays without the reported 10 pound weight gain? If you'd like to have a year where you just maintain your weight and don't gain, then check out my 4 step strategy.

The post 4 Steps to Enjoy The Holidays Without Weight Gain appeared first on Wendy Burbridge.

]]>
The countdown is on… Thanksgiving is just two days away!

I used to fret over my weight so much over the holidays, and would have a mental debacle over whether to stay on plan, or to just say “f-it” because I wanted to enjoy myself.

One year I came up with a strategy that helped eliminate all that nonsense, and allowed me to both enjoy myself and not gain weight (for once) over the holidays.

If this sounds like a strategy you want to try, here’s what you do…

Step One: Calendar

Take out your calendar and add in all of the special events going from Thanksgiving to New Years.

Step Two:  Splurge or Save?

Decide which events are actually worth splurging on or not.

One event may be a happy hour with former colleagues, one may be a fancy cocktail party or cookie exchange.

What’s a Save?

If you know there are events you could get through pretty smoothly by creating some simple rules, limiting yourself to two drinks and pre-planning what you’ll order, then no need to go bananas, and save indulgences for other events.

What is a Splurge?

Fancy cocktail parties, baking with your family, annual traditions, and other events that you know require more flexibility, and would literally hurt your brain to try to track would be a splurge.

Step Three: Enjoy Events

Here’s the key- stay on track the entire day of the splurge, and allow the meal/event to be untracked. The key here is to enjoy yourself, not stuff yourself silly because you’ve given yourself a green light. Practice eating to satiety overeating to unbuttoned-pants fullness.

Step Four: Back on Track

The next meal, pretend like I you are Ted Lasso’s goldfish and completely let it go. We can waste so much time thinking about the past, feeling guilt and regret. In this case– no guilt allowed. Enjoy yourself, and then get back on track.

The first year I implemented this I had 7 untracked events that included things like:
Thanksgiving Day
Fancy Cocktail Party
Baking Day
Cookie Exchange
Christmas Eve Dinner
Christmas Day
New Years Eve

During each of those events I abundantly enjoyed myself, but after it was over, I got right back on track.

The beauty of this method is that it gives your brain a break from spending the entire holiday season going back and forth, wondering if you should stay on track or not. Decide in advance what events were worth it, and don’t look back.

If you are looking to maintain (and not gain) weight this holiday season, and you try this strategy, I’d love to hear how it works for you.

If you are looking to lose weight this holiday season, (or even come January) and you want a strategy to stick to your plan, then check out my Special Occasion Solution for more details.

Happy Holidays!

The post 4 Steps to Enjoy The Holidays Without Weight Gain appeared first on Wendy Burbridge.

]]>
Managing Life When Things Don’t Go Your Way https://wendyburbridge.com/managing-life-when-things-dont-go-your-way/ Thu, 04 Nov 2021 14:43:30 +0000 https://wendyburbridge.com/?p=2135 Let's be honest, life seldom goes according to plan. But we get to choose exactly how we show up-- even when things haven't worked in our favor.

The post Managing Life When Things Don’t Go Your Way appeared first on Wendy Burbridge.

]]>
I have a little secret to share with you…

I’m really good at starting fights.

I know you probably wouldn’t guess that about me, but it’s true– just ask my husband.

You’re probably wondering why I’m making this unsolicited confession, so allow me to explain.

I have a manual for my life that reads as follows:

  • People should be nice to me on special occasions (like my birthday).
  • They shouldn’t argue with me.
  • They should watch what I want to watch.
  • Eat where I want to eat (where scallops are served, OF COURSE!).
  • And pretty much do what I say.
  • It’s my birthday (or insert any special occasion here), anything goes.

I’ve recently discovered I have the same manual with cancer.

I’m sick, therefore it’s all about me. Not really… but kind of.

I feel like cancer should be my get out of jail free card to shield me from the usual human discomforts like hurting people’s feelings, or dealing with emotions that I’d rather avoid while living through surgery recovery and chemotherapy treatment.

Newsflash.. other people don’t give a F about my manual.

While I’ve received an overwhelming amount of love and support and goodness that truly blows my mind, at the end of the day we are all human.

Delighted to be driving myself somewhere on my own the other day, someone honked at me because I took too long to turn after a light changed. Doesn’t he know I’m fighting for my life and taking time to appreciate the beautiful fall leaves?

My husband who has been generously playing dual roles as husband and caretaker explained a situation to me where something I did hurt his feelings. Doesn’t he know how I feel? How each day I wake up wondering how sick I’ll be? Gently he pleads his case. Stoically I revert to my manual, I’m sick therefore I shall avoid all emotional discomfort.

… And the heads roll! Follow me for more marriage tips. LOL!

But really, I know this recipe leads to a fight, and still I stick to my guns because it’s the principle!!!!

Can you relate?

While I’d love to kick back on cruise control for the next four months of my treatment and have the world pander to me, the truth is that’s not realistic and even on days when I feel awful, I’m still human. I make mistakes.

When I think of my manual for life and how certain things just seem to happen completely outside of my plan, such as my husband’s feelings getting hurt, I start thinking about how I really want to be.

Actually, at first I react and then I think oh shit, I chose wrong. But I can choose again, I can choose better.

The Dalai Lama says that at the root of happiness is compassion. If I were compassionate to other drivers, to my husband whose feelings are hurt by something I said or did, or in general, when life doesn’t go according to my plan, how would I act differently?

I’d choose compassion.

When I choose compassion, I don’t react, I listen. I hear and empathize. I think of what is happening on the other side, and I curiously wonder about my part.

Someone once said to me “do you want to be right or do you want to be happy?”

At the end of the day, I choose happiness, and that means principles be damned.

When life happens, choosing compassion disarms fury and increases our capacity to see life through the lense of love.

The post Managing Life When Things Don’t Go Your Way appeared first on Wendy Burbridge.

]]>
Lessons from the “Before” Trilogy https://wendyburbridge.com/lessons-from-the-before-trilogy/ Mon, 25 Oct 2021 20:15:33 +0000 https://wendyburbridge.com/?p=2111 The truth is that our brains are conditioned to find fault in whatever situation we are in. In psychology this is referred to as negativity bias.
To cope, we create the construct (with our thoughts) that something else (there) is better than what we have (here).

This works for us psychologically because according to Dr.s Lisle and Goldhamer's Motivational Triad, our brains are motivated to avoid pain, seek pleasure, and conserve energy.

While thinking requires little energy, action requires effort.

So in order to avoid doing things, simply thinking things satisfies our brain.

Further, future-tripping, aka "prospection" allows relief the current situation to "improve psychological well-being."

So how do we change?

The post Lessons from the “Before” Trilogy appeared first on Wendy Burbridge.

]]>
Remember Ethan Hawke in the 90s?

Quintessential bad boy with a cigarette in his mouth and an anti-establishment attitude.

My sheltered upbringing prevented me from being familiar with most of his films, but my childhood friend Bridget was a total fan, so I couldn’t help but know who he was.

And I’ll admit it, I watched Reality Bites behind my mother’s back on more than one occasion, and may have owned the soundtrack… and may now know every word to Lisa Lobe’s “You Say.”

I digress.

I seldom insist on watching chic flics in the presence of my husband, but since yesterday happened to be record-breaking rainfall, and my husband was off for some well-deserved man time, I didn’t think twice about settling in to watch the 1995 (not quite) hit, Before Sunrise.

The premise of the story is that two strangers meet on a train, and agree to spend the evening meandering through Vienna with each other for no other reason than because they were young and why wouldn’t you.

The guy, Jesse (Ethan Hawke) convinced the girl, Celine (Julie Delpy, who BTW just did a phenomenal job directing, writing and co-starring in the Netflix series On The Verge) to this experience because, as he persuaded, when they are 40, they would look back and be glad they did.

The two then spent the evening deep in conversation, romance, and ultimately end up lying together in a park in Vienna with a bottle of wine, and …

The following morning they agree to meet each other in six months in exactly the same spot.

Roll credits.

As I began searching for satisfaction of my incomplete romance quest, I realized that this film had a sister that was on next.

Before Sunset.

Lather, rinse, repeat of the first film except this time the pair are in Paris: he on a book tour, she seeking him out after reading his book, which was based on their night in Vienna.

He’s got a flight to catch to get home to his wife and son, but he’s so hypnotized by her, that he can’t help but follow her to her apartment…

Roll credits.

Still unsatisfied I’m resolved at this point to go to bed until I see that there is still another chapter in this godforsaken series.

Before Midnight begins and I confess to my husband, who has just returned home, that I have a problem.

This time the show starts and the couple are actually together, driving in Greece with their twin daughters sleeping in the backseat after just dropping Jesse’s son at the airport.

The conversation changes from hypotheticals about what makes people fall in love, happy, or discontent to the insecurities couples face after the honeymoon phase dissipates.

The majority of the film centralizes around a quarrel between the two that could leads some to ultimately break-up, and (spoiler alert) at the end of the film, Celene storms out in a furry.

It got me thinking…

It’s amazing how our brains create fantasies that something else is better than what we have now.

Jesse’s confessed discontent in his marriage did not lead to a perfect relationship with what he thought was the perfect woman.

Celine’s skepticism of love, and allusiveness during the affair, translated to insecurity in the relationship.

However, they both decided that if things were hot during the affair that in a relationship wouldn’t they be the same?

And now we all take a break to laugh and laugh and laugh.

The truth is that our brains are conditioned to find fault in whatever situation we are in. In psychology this is referred to as negativity bias. To cope, we create the construct (with our thoughts) that something else (there) is better than what we have (here).

This works for us psychologically because according to Dr.s Lisle and Goldhamer’s Motivational Triad, our brains are motivated to avoid pain, seek pleasure, and conserve energy.

While thinking requires little energy, action requires effort.

So in order to avoid doing things, simply thinking things satisfies our brain.

Further, future-tripping, aka “prospection” allows relief the current situation to “improve psychological well-being.”

Jesse and Celine are both focused on a fantasy that if they were together then they would have all the love, security, satisfaction they desire (there) rather than feelings of hopelessness, sadness, skepticism (here).

If they had focused on appreciating what they had at the time (here), and committing to make it the best version of what it could be: a best-selling book, a close relationship with his son, a wife he was committed to (Jesse); a talent for music, a self-driven ambition for success, an ability to love while acknowledging reservations of intimacy (Celine); then the there may not have been as compelling.

But our brain loves a fantasy, doesn’t it?

When I lose weight…

When I get that promotion…

When I make x dollars…

When I find the right partner, then I’ll finally be happy.

But the truth is that any one of those things, don’t make us different people, they make us more of who we are.

When you wake up at your goal weight, you are still you– a body transformation doesn’t come with brain surgery.

So if we are actually conditioned to be who we are, how do we ultimately change?

We have to start with where we are now, and make the change, then the transformation comes.

We’ll stick with weight loss here ‘cuz, you know, that’s my jam.

If I decide today that I’m going to lose weight, but I become fixated on hating my thighs, and I allow my brain to continue focusing on the perceived volume of my thighs, then I continue to train myself to poke holes at what’s wrong instead of appreciating what’s right.

Rather, if I focus on celebrating everything I’m doing right– sticking to my workout and healthy eating plan, appreciating how strong my body is, the joy I get when I finish what I start– while dismissing the voice that wants to poke holes, then I train myself NOW to think like the person I want to BECOME.

There’s a tale that reads that wolf you feed is the one that wins.

The relevance of this statement spans every area of our lives.

So I ask you, dear reader, what do you choose to focus on today?

We change by becoming the there person here.

We change by becoming the person we want to be now.

While my brain wants me to focus on things like nausea, aches and pains in my body, the scars that now extend across my abdomen from surgery, discomfort I feel from cancer treatment…

I choose love.

I choose happiness.

I choose finding the good in everything.


I appreciate the sunshine peeking through the blinds after 36 hours of rain.

I choose to cutely snuggle with my husband when my brain wants me to launch out of bed to do god knows what.

I honor the opportunity to be alive and to love the here.

When we focus on the here,

When we are present with the now,

The there is still interesting, but admittedly not better, not worse.

It’s just different.

What changes is us.

The post Lessons from the “Before” Trilogy appeared first on Wendy Burbridge.

]]>
Cancer, WHAT!? https://wendyburbridge.com/cancer-what/ Mon, 25 Oct 2021 20:06:30 +0000 https://wendyburbridge.com/?p=2109 October 2017 I received the worst news of my life. After a year of trying to get pregnant and subsequent fertility treatments, I experienced a miscarriage. I won’t go into the details of that experience other than to say that I was so embarrassed at the time, that I kept the news a secret. I […]

The post Cancer, WHAT!? appeared first on Wendy Burbridge.

]]>
October 2017 I received the worst news of my life. After a year of trying to get pregnant and subsequent fertility treatments, I experienced a miscarriage.

I won’t go into the details of that experience other than to say that I was so embarrassed at the time, that I kept the news a secret.

I went to work the following day and the days following my miscarriage even though on the inside I was a complete wreck.

In the months following, some people close to me shared that they had also been through a miscarriage, and before I knew it people were coming out of the woodwork with their stories.

Looking back I lamented that I’d been so tight-lipped about it, but it also taught me that the next time something significant happened in my life I wouldn’t go through the motions alone.

Symptoms

Back in June of this year, I started noticing that I was having changes in my digestion. While I’m not one to publically share about my bodily functions, let’s just say that things were different, and my usual morning “constitutional” was suddenly not normal.

Please check out the image I’ve included and contact your doctor if you have any of these symptoms.

While I wasn’t initially alarmed, I did think that it was something to speak to my doctor about.

As fate would have it, the beginning of July, even after getting vaccinated, I got COVID.

My doctor asked me about symptoms, and I recalled those related to the virus, as well as those related to the change in my recent trips to the restroom.

She recommended a colonoscopy.

I recently had some blood work done, and noticed my white blood cell count had dropped within the last year from almost 10 (a normal-high reading) to almost 4 (a normal-low reading), so I had a feeling something was going on.

FYI: Low white blood cell counts are often associated with cancer.

I just turned 43 while I had COVID, which is important because colonoscopies aren’t typically recommended until you are 45, unless you are symptomatic.

Given that my doctor was rather quick to recommend the colonoscopy, I followed up on the referral immediately, and insisted on getting the procedure as soon as possible.

I agreed to be available for a cancellation, and even had my doctor call the GI department to get some extra pre-exams waived.

The typical waiting time for a colonoscopy is six to eight weeks, but fortunately I was able to schedule mine within days.

The colonoscopy revealed a cancerous tumor, and a stage three cancer diagnosis.

I’ve started sharing my journey through a YouTube channel and Caring Bridge page for those who care to follow the more granular details, but I wanted to post on this blog here as well because I’ve decided a shift in life requires a shift of perspective in many areas.

You may well notice a shift in my content in the future as well, and references to cancer, so I didn’t want you to be too surprised.

While many people see a cancer diagnosis as terrible, I’m choosing to see this as a spiritual assignment and test.

I’m here for it all!

Sending you all love and good health, my friends.

Let’s do this!

The post Cancer, WHAT!? appeared first on Wendy Burbridge.

]]>
Low Carb vs. Low Fat? Which One Is Right For You? https://wendyburbridge.com/low-carb-vs-low-fat-which-one-is-right-for-you/ Tue, 27 Jul 2021 17:47:19 +0000 https://wendyburbridge.com/?p=2103 Are you confused about the right diet for you? Keto? Vegan? WW? Macros? There’s a lot out there, but today I’m sharing information that may change your life forever. In 2018, there was a 12-month study conducted and funded by researchers hoping to prove once and for all that the low carb diet was superior […]

The post Low Carb vs. Low Fat? Which One Is Right For You? appeared first on Wendy Burbridge.

]]>
Are you confused about the right diet for you?

Keto?

Vegan?

WW?

Macros?

There’s a lot out there, but today I’m sharing information that may change your life forever.

In 2018, there was a 12-month study conducted and funded by researchers hoping to prove once and for all that the low carb diet was superior to a low fat diet when it came to weight loss results.

You can read the whole study here.

The results of the study found that “there was no significant difference in weight change between a healthy low-fat diet vs a healthy low-carbohydrate diet,” and that adherence was the greater determining factor in weight loss success.

So if it doesn’t matter which diet you follow, how do you decide which one is right for you?

First off, think about the diet that you want to be on.

You may say none, but let’s be real, in order to lose weight you must be in a caloric deficit, so you are going to have to change something.

Of all the things you could change, what are most willing to change?

When you think about your future– what appeals to you more?

Can you give up bread forever?

Are you willing to track your food?

What is the plan you are willing to follow– not just today, but one, five, ten years down the road?

The problem many people create is that they select a plan they can follow for a brief period of time to get quick results (a’ la HCG diet), but then once the diet is over, there is no sustainable way to maintain their weight loss.

The fastest way to lose weight is actually the slowest way to lose weight.

Losing half a pound per week on a sustainable plan is far superior to losing five pounds in a week, and then having no idea how to keep it off.

So let me tell you how you decide.

You choose.

You try.

You revise as neessary.

Many clients come to me totally capable of sticking to a plan six days a week, but when they get to Saturday they seem to go off the rails. Often times this isn’t because they are on the wrong plan, it’s because their head isn’t in the game.

If you want to go from being someone who is on a diet to someone who gets to get goal weight, then finding the plan you can stick with for good, AND being willing to do the (mindset) work to create consistent results is all you need to finally get to your goal.

The post Low Carb vs. Low Fat? Which One Is Right For You? appeared first on Wendy Burbridge.

]]>
Stop Losing Your S%!+ With Food! https://wendyburbridge.com/stop-losing-your-s-with-food/ Fri, 02 Jul 2021 20:01:20 +0000 https://wendyburbridge.com/?p=2096 Let’s be honest, if you’re like most of Americans, you are so excited about the 4th because finally you get to eat (or drink) your favorite treats that you only have once a year. For many of us, it’s been more than a year since we’ve had a proper 4th, so I know where your […]

The post Stop Losing Your S%!+ With Food! appeared first on Wendy Burbridge.

]]>
Let’s be honest, if you’re like most of Americans, you are so excited about the 4th because finally you get to eat (or drink) your favorite treats that you only have once a year.

For many of us, it’s been more than a year since we’ve had a proper 4th, so I know where your brain is!

Now I want you to think about what would happen if you stuck perfectly to your meal plan all day long.

You may be thinking, Bo-Ring, right?

Now what if I told you to make your plan AND include your favorite thing.

What would happen?

Most likely you’d lose weight, and if you didn’t, you’d have a little blip on the scale and be back to normal in a day or two, right?

So, if we can enjoy our favorite things and still get results, why don’t we?

Because our brains are in the habit of telling us that if we’ve made a “mistake” on our plan, that the whole day is ruined.

But here’s the trick– including a treat on your plan, is still sticking to your plan.

In fact, when you have a plan that includes a treat and you DON’T have the treat, then you are OFF your plan (say whaaaatttt!!!!!??????)

What if this 4th of July, you didn’t make your favorite treat a catastrophe, and just treated it like a sneeze- here and then gone. What results could you create then?

So, here is my challenge to you, my Rebel…

This 4th of July I want you to include a treat of your choice on your plan. I don’t care if it’s two glasses of wine and five cupcakes. Think about what would be enjoyable for you.

What is the choice you will have wish you had made Monday morning?

Write out your plan TODAY!

Then I want you to post a pic of you enjoying your treat on Instagram and tag me @weight_loss-rebel so I can celebrate with you!

You’ll be celebrating, too because when you challenge yourself to try something new, you create a new version of yourself.

You become the woman who does what she says she will do– she is the woman who crushes goals!

So go create! And have a great 4th!

If you need some extra support on figuring out how to manage the day with a treat, check out my Special Occassion Solution, which will give you step-by-step instructions for how to break down your day into small, manageable parts.

If you love this idea and you’d like more, then join my free Facebook Group, Weight Loss Rebels here.

And hey, if you want to make the cake in this photo, check out my Insta post here for instructions.

The post Stop Losing Your S%!+ With Food! appeared first on Wendy Burbridge.

]]>
My Secret to Losing Weight Even On The Weekend https://wendyburbridge.com/my-secret-to-losing-weight-even-on-the-weekend/ Fri, 11 Jun 2021 21:59:57 +0000 https://wendyburbridge.com/?p=2090 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, […]

The post My Secret to Losing Weight Even On The Weekend appeared first on Wendy Burbridge.

]]>
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!

The post My Secret to Losing Weight Even On The Weekend appeared first on Wendy Burbridge.

]]>
How to Rewire Your Brain to Quit Overeating (like a badass) https://wendyburbridge.com/how-to-rewire-your-brain-to-quit-overeating-like-a-badass/ Wed, 24 Mar 2021 17:13:06 +0000 https://wendyburbridge.com/?p=2083 If you’ve been overeating for years- or even decades- you may be skeptical that rewiring your brain to quit overeating is even impossible. But it absolutely is. Overeating is first off an action. When we overeat, it is often in response to a feeling (discomfort, anxiety, anger, impatience, frustration, inadequacy, excitement, etc). While feelings themselves […]

The post How to Rewire Your Brain to Quit Overeating (like a badass) appeared first on Wendy Burbridge.

]]>
If you’ve been overeating for years- or even decades- you may be skeptical that rewiring your brain to quit overeating is even impossible. But it absolutely is.

Overeating is first off an action.

When we overeat, it is often in response to a feeling (discomfort, anxiety, anger, impatience, frustration, inadequacy, excitement, etc).

While feelings themselves are harmless- they are just vibrations in your body– if you haven’t spent time learning to allow feelings to exist without stuffing food on top of them, then you may be overeating in response to any emotion, whether it’s negative or even positive.

When it comes to emotions or feelings, a lot of people think that they emerge from people or life events outside of you- your husband, kids not doing their homework, mother-in-law is too demanding, your boss talks down to you– all likely the culprits, right?

Or are they?

The truth is, everything these people do or say has little to do with our feelings, but how we process what they do or say has EVERYTHING to do with our feelings.

Have you ever told someone a story that really enraged you, and they responded with little or no reaction, so you explain more, so they get how “bad” the situation really is?

That, my friend, is your story.

Anything more than facts is your story.

We think our stories are facts, but actually, our stories are the mechanisms we use to justify our feelings and actions.

How does this relate to overeating?

Because overeating starts in the mind way before you’re in line at the drive-thru.

Think about it like this: when you want to lose weight, and you start your day off with your lunch packed, it’s not because you’re planning to ditch it at some point in lieu of McDonald’s right?

You pack your lunch because you told yourself (maybe the night before) that you want to eat a healthy lunch that will help you lose weight.

So where’s the gap between between the healthy lunch and the drive-thru?

Let’s say it’s your boss.

She emails you that some work you’ve done needs revisions within 15 minutes. She is energized and as soon as you receive her email she calls you to make sure you saw the email.

You can see her email and phone call as intrusive, demanding, outrageous, or even offensive.

What if you knew just prior to her email, she was informed of a last-minute change that she had to do, and was so rattled for her meeting she needed you to make the correction because you are the most reliable person on your team.

Pretty different story, eh?

Now, you may be protesting that you know that wasn’t why your boss came to you, but notice how your thoughts change.

When we change our thoughts, we show up for life differently.

So when a situations emerges that may be triggering, ask yourself, how can I show up for this in my life and still get results?

Get curious.

Be like a nosy neighbor– be up in your own business.

Great questions inspire us to find a better outcome for ourselves, instead of allowing our brain to run it’s default programming.

This is important because your default programming (aka habits) will tell you to do what you’ve always done– assume your boss is taking advantage of you, feel angry and resentful, and therefore eat a venti Starbucks cup filled with peanut m&ms (not that I’m speaking from experience— *clears throat* 😉

But next time you are in that situation remember…

The keys to rewiring your brain to quit overeating are:

(1) Hit the pause button— maybe even say outloud “STOP” as soon as you notice uncomfortable feelings surface.

(2) Before leaping out of your chair to the pantry you ask yourself “what would a badass woman who shows up big in her life do in this situation?”

When you ask yourself powerful questions, your brain gets to work on powerful solutions.

So what do you do?

My first response is “a badass woman who shows up big in her life just takes care of business. She gets the job done, and doesn’t let a moment of feeling weird about an email derail efforts she is committed to.”

What is your response?

(3) Follow the badass– she always knows best.

Notice how thinking about it from this perspective puts you in the driver seat.

It puts you in the place of power.

When you are in the power, you decide exactly how you show up in EVERY area of life.

If this is work you want to do more of and you need help, click here to schedule your free solution session with me.

The post How to Rewire Your Brain to Quit Overeating (like a badass) appeared first on Wendy Burbridge.

]]>