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  JUST GET THE KEY POINTS...Is there a way I can feel better fast from stress? I don’t have time for yoga or meditation. Stress feels bad. You need relief fast. Meditation and yoga can take years before they make significant changes to your brain.But, there’s a simple stress habit that can having you feel better quick. It only takes a couple of minutes to learn and 1 minute to do. Now that’s my kind of stress management! It turns out that you can change your stress from the bad kind of stress to the good kind and use the energy that stress gives you for good—just by learning a simple 3-step habit.The Quick Stress Action Plan (QuSAP) can be done anytime, anywhere —no yoga mat or Tibetan gong required. Here’s the three steps to QuSAP:Notice the stress signals from your bodyIdentify what it is that you care about that is causing the stress.Make use of the energy that stress is giving you for good. You can’t always get rid of the stresses in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress. DIY your stress with this series, or you can get help from me 1-on-1. Whichever option you choose, you can finally master stress.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… Transform Your Stress with This Easy One Minute Habit: How to Make Stress Your Superpower Episode #5 - YouTube Stress is bad news. It makes you sick, tired, and can even kill you. BUT, What if there was an alternate reality, where stress could be good for you--great even? Good news--That reality already exists! You don't have to spend years learning yoga or practicing meditation to transform your stress from the bad kind of stress to the good kind. ENJOY READING MORE?READ THE ARTICLE HERE…How to Make Stress Your SuperpowerIf you’re just joining me, You’re going to want to check out the other episodes in this series, so you can learn Stress Paradox #1 and Stress Paradox #2, what stress is for, and how to always get the good kind of stress.Ready to transform into Super Amazing Stress Woman or Super Amazing Stress Man? Let’s Do This!Stress Makes You a Great LearnerRemember back in Episode #3 where I talked about all the things that stress is good for?Along with all those other good things, I said that stress teaches your brain to learn from your experiences, so you keep getting better and better at handling life--and stress. So, your stress response is super open to practice.  Whatever habits you make during stress, you teach your body and brain to do them over and over again automatically.If you want to respond to stress differently—like face challenges head on, seek support, find meaning in stress, then you’ve got to practice your stress plan. You got to have an action plan that you repeat over and over again to become a master of stress. But unlike slogging through years of piano practice and drills (true story!), this is a skill that you can learn quickly and get good at fast. QuSAP—Quick Stress Action Plan I teach my clients the three step Quick Stress Action Plan--nicknamed QuSap!  QuSAP can make you a stress superhero in no time. Without further adieu--let’s QuSAP!Step #1—Notice Stress in Your Body The first step to QuSAP is to notice stress when you experience it. The other two steps won’t happen, if you never realize you’re stressed. Just like Batman needs the bat signal to swoop into action, you need your body’s stress signal to activate your QuSAP powers.So, notice how stress shows up in your body… Are your muscles tight? Are there butterflies flying around in your stomach? Is your heart beating quicker? Are you palms getting sweaty? Are you breathing faster or maybe even holding your breath? Are your hands shaky?Or are your feet bouncing up and down? Most of us have one or two tell-tale body signals that we’re stressed. Mine are holding my breath and feeling my heart pick up the pace. Yours might be sweaty, shaky hands. Notice what your personal signs of stress are. Then, use that as your stress signal to use the Quick Start Action Plan (QuSAP). QuSAP every time those signals show up.Step #2—You Stress Because You Care The second step of QuSAP is to realize that stress is a response to something you care about.  The reason your heart is pounding and your stomach is churning is because something you value is at stake. So, ask yourself, “What is it here that I care about?”   Every time you’re stressed, it’s a chance to connect with what you value most in life.  And, even if stress doesn’t feel good, connecting with what you care about--does. Step #3—Make Use of the Energy Stress Gives You The third QuSAP step and the most important is to make use of the energy that stress gives you. Remember stress is really like Nature’s cup of coffee to get you energetic and moving. Ask yourself, “What can I do right now to use this energy to move towards my goals and values?” Don’t waste that stress energy by trying to ignore it, using harmful coping methods, or just deep breathing it away. This is your chance to be a superhero because of that stress energy. QuSAP In ActionLet me show you how QuSAP works in real life.  Yesterday my husband took my 11 year-old to a soccer tournament two hours away. When my daughter was getting out of the car, she realized she forgot her cleats at home.   So, my husband calls me all stressed because he’s trying to buy her new cleats in the next twenty minutes before her game starts. And, the first sporting goods store he went to was apparently going out of business and had nothing on the shelves. Step #1So I talked him through the steps of QuSAP.  First, I asked him, “What are you feeling?” “Well, my muscles are tight, my stomach is clenched, and I feel tense,” he tells me.“Ok, That’s your stress response,” I inform him. (Step #1 complete.) Step #2“Your stress response is there because something you care about is at stake.  What do you care about?” I ask. He replies, “I care about my daughter doing her best in her soccer game because I care about her.“  (Step #2 complete.) Step #3I go on to step 3. “Now, that stress is actually energy so you can do something about her shoes. That’s your body giving you the energy to drive to another store, run in, buy the shoes, run out, and then get back to the field,” I tell him.  (Step #3 complete.) BONUS And as a bonus, he added his favorite question, “What’s the worst that could happen? She has to wear sneakers for a few minutes of the game. No one’s going to die, and hopefully she’ll learn to double check her gear bag next time. “   My husband was a good sport QuSAPing with me, but he told me it was helpful. He was able to reframe his stress and use it to his advantage. Instead, of feeling at the mercy of a threat response he traded his stress in for a more helpful challenge response.   QuSAP is an Easy One Minute HabitI QuSap several times a day. It gets easier and faster every time I do it.  It takes just a minute, but because I’m using stress to my advantage, I no longer feel like a victim. Instead, stress is the source of my power that helps me move closer and closer to my goals. QuSAP has made stress my superpower. I’ve taught it to my clients and they’re “rocking”  their QuSAP powers too. Teach Your Kids to Master StressOne of the most exciting things I’m doing now is teaching QuSAP to my kids. I can’t wait to see how learning these stress skills early on in life affects their lives for good. Want to help your kids master their stress super powers?  Wouldn’t it be awesome if our kids grew up knowing how to save themselves from stress? How would your life have been different if you knew this as a middle schooler, a teenager, or a college student? Check out the next episode in this series to teach your kids how to make stress their superpower.What to Do NextWant to DIY Getting Better at Stress?If you need some help reframing your stress and getting good at it, make sure you check out ALL the videos/ blog posts in this series. Next week, I’ll teach your kids How to Make Stress Their Superpower.Want Real Results Now?If you’re done with DIY and want to fix your health and stress once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free discovery call today.We’ll map out your customized health and stress habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits Jumpstart Program, your definition of health and stress management success can finally be a reality. Until next time, ..read more
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  JUST GET THE KEY POINTS...How can I always get the GOOD kind of stress instead of the BAD?Stress feels bad. No surprise there. But, a lot of people say they work better under pressure. That’s the good kind of stress. It turns out that you can change any stress you have into the good kind—the kind that makes you happier and healthier. What’s even better, is that it’s a really easy, fast thing to do. In order to change a threat response (harmful) INTO a challenge response (helpful), you just need to reframe your stress.  The reframes are just four simple reminders you give yourself that you are BIGGER than your stress, and you have the resources to tackle it. Those simple reminders areYou’re excited—not anxious.Your stress response is valuable.This is a learning opportunity—not a threat.Remind yourself who you REALLY are.You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress. DIY your stress with this series, or you can get help from me 1-on-1. Whichever option you choose, you can finally master stress.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… How to Make Stress Your Superpower #4: Always Get the Good Kind of Stress - YouTube Stress is bad news. It makes you sick, tired, and can even kill you. BUT, What if there was an alternate reality, where stress could be good for you--great even? Good news--That reality already exists! But first, you need to learn how to always get the GOOD kind of stress.ENJOY READING MORE?READ THE ARTICLE HERE…How to Make Stress Your SuperpowerIn the last episode we talked about how your body's stress response gives you energy—like a cup of coffee. You can either get a challenge response latte or a threat response double espresso. But, how can you make sure that your Brainy Barista always serves up a challenge response and gives you a cup of courage instead of a cup of fear? Always Get a Challenge ResponseTo get a challenge response (the kind of stress that feels good and is good for you), there are four simple reminders you can give yourself. These reminders will help you reframe stress from a threat response into a challenge response. #1—You’re ExcitedNumber one—remind yourself that you're excited, not anxious. Excitement and anxiety feel the same in your body. You have a faster heart rate and tight muscles with both. But, if you tell your brain you're excited (rather than anxious), your brain will believe you. And, excitement is a challenge response all the way!#2—Stress Is ValuableNumber two—remind yourself that your stress response is a valuable asset. It gives you the energy and power to take care of something you care about. Not only does a challenge response help your health, it also helps your performance on sports and on big-time tests like the GRE. Research shows that people who have a challenge response perform better than people who doesn't stress at all. #3—It’s a Learning OpportunityNumber three—remind yourself that your stress is a learning opportunity. It's not a threat. My husband uses this one all the time. When he's stressed, he'll ask himself, “What's the worst thing that can happen?” There are very few situations (in our modern lives) where your stress has life and death consequences. #4—Who You REALLY AreNumber four, remind yourself who you REALLY are, the awesome things you've already done, and who your friends are. There are four simple ways to remind yourself of how amazing you truly are and why you can handle whatever stress dishes out.YOUR STRENGTHSMake a mental list of your strengths. For me, I'd write down creative, optimistic, and determined. What would you write down?YOUR EXPERIENCEIdentify your prior preparations and experience. For me, I often use the mantra, “It's not heart surgery.”You see, the first year of my youngest daughter's life, she had two complicated heart surgeries, and she was in the hospital for a total of four months. That was tough.But, we got through it. And now when I start getting stressed, I repeat the mantra, “It's not heart surgery.” Because I got through that, I remind myself that everything else pales in comparison. What experiences have you had that makes you bigger than your stress?YOUR SUPPORTIdentify the support that you get from others. If I feel my resources aren't enough for my stress, then I just remember all my friends, my business partners, and my coach. I may not be bigger than my stress, but my friends are. They're always bigger than my challenge. So, who's in your corner? YOUR HIGHER POWERAnd, for those who believe in a higher power, there's always prayer and asking others to pray for you. When God's in charge, there's never any need for a threat response. Change a Threat Response into a Challenge ResponseWhat do you do when you take a sip and you realize you got the wrong order? It's never too late to change stress responses. Just like you can always add some milk to transform an espresso into a latte, you can always switch your threat response into a challenge response. Use one of the four reminders above. Or use this quick mantra, “I'm bigger than this stress and I have the resources to tackle it.” This will get your brain to switch responses. Stress is Energy and PowerSo, remember, your cup of stress is there to give you the energy and power you need to take care of the important things in life. And, you can always get your brainy barista to change your order to a cup of courage. Coming Soon…Do you want to be the boss of your stress? Tune into the next episode to learn the one minute habit you can do anytime you want to focus and intensify the power of your stress. This is THE SECRET WEAPON of How to Make Stress Your Superpower.What to Do NextWant to DIY Getting Better at Stress?If you need some help reframing your stress and getting good at it, make sure you check out ALL the videos/ blog posts in this series. Next week, I’ll teach you the one minute habit that will Make Stress Your Superpower.Want Real Results Now?If you’re done with DIY and want to fix your health and stress once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free discovery call today.We’ll map out your customized health and stress habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits Jumpstart Program, your definition of health and stress management success can finally be a reality. Until next time,   Kudos to Kelly McGonigal, PhDI want to give a big shout out and a high five to Kelly McGonigal, PhD, the author of The Upside of Stress: Why Stress is Good for You and How to Get Good at It.  I read stacks and stacks of books on stress trying to figure out what to do about it. Kelly’s book was the only book that gave me hope and a true mindset shift that stress could be my superpower.  I hope that I’ve done (so many of) her ideas justice. Hi, I’m Treva, and I can help you feel amazing again. I'll help you develop a health habit plan that is personalized for your body, your preferences, and your lifestyle, and then I’ll coach you until it’s all on auto-pilot.I can help. ..read more
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  JUST GET THE KEY POINTS...How do I transform stress from my kryptonite to my super power?“My life would be sooo much better if I didn’t have all this stress,” says everyone.But, surprisingly that isn’t true. In fact, stress can make you healthier and happier. But first, you need to learn what stress really is.It turns out that stress is Nature's Cup of Energy. Stress helps you to connect to what you care about, and then gives you the energy to do something about it. What you’ve missed is that there are two different types of stress -- a threat response (harmful) AND a challenge response (helpful).  Knowing this is the "key to the kingdom" when transforming stress from your kryptonite to the source of your power. You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress. DIY your stress with this series, or you can get help from me 1-on-1. Whichever option you choose, you can finally master stress.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… How to Make Stress Your Superpower: What Stress REALLY Is-- Episode 3 - YouTube Stress is bad news. It makes you sick, tired, and can even kill you. BUT, What if there was an alternate reality, where stress could be good for you--great even? Good news--That reality already exists! But first, you need to learn what stress REALLY is. It turns out that Stress is Nature's Cup of Energy.ENJOY READING MORE?READ THE ARTICLE HERE…How to Make Stress Your SuperpowerIn the last two episodes we talked about the Two Paradoxes of Stress--#1--If you have a meaningful life, you’ll have a stressful life.You stress because you care...   #2--Stress can be helpful or harmful--you choose which one.Stress can actually be super helpful and life-enhancing.     But, how do we actually do that?  How do we make stress our superpower instead of our kryptonite?What Stress Really IsIt all starts with knowing what stress really is. Most of us have learned that stress is our fight-or-flight response. We see a tiger and our body systems get all jacked up by adrenaline and cortisol, so we can wrestle or run a race against that tiger.   We’re told that the problem with stress is that we start thinking everything stressful is a tiger and then, we overreact to everything.We’re taught our stress response is so bad that it’ll kill us, and it needs to be fixed.But, we’re stressed because something we care about is at stake. There’s meaning there.  And most importantly, we feel stress to help us do something about it. Nature’s Cup of EnergyYep, that’s right.  Your stress response is there to help you.Your body’s stress response actually gets you ready to face your challenges. Stress isn’t there to make you feel bad. Think of it as Nature’s Cup of Joe. It gets you ready to rock-and-roll. Let’s look at all that cup o’ stress does for you.Gives you Strength and Energy—Your liver dumps fat and sugar into your bloodstream for fuel.  Your heart rate speeds up, so more fuel goes to your muscles and brain.  Helps you Use Fuel Better—Stress hormones like adrenaline and cortisol help your muscles and brain use that energy better.Gives you Super Brain Powers—Your brain processes stuff faster and your focus sharpens. Adrenaline sparks your senses. You can see, smell, and hear better.Gives you Confidence, Power, and Motivation—So, endorphins, adrenaline, testosterone, and dopamine combine to make you feel motivated and brave.Inspires you to Take Care of and Connect with Others—Oxytocin makes you want to connect and protect people you care about. Helps you Learn for the Future—Stress leaves an imprint on your brain to help you learn and deal with the same kind of stress for next time. More Than One Type of Stress We’ve been taught there’s only one kind of stress on the menu.  But, it turns out your body can order up more than one stress response.There’s a threat response.  This is when you think that whatever you’re up against, is bigger than you and you don’t have the resources to handle it. Your goal is to not get hurt--or not die. This is that fight-or-flight response we all have heard so much about. But, there’s also something called a challenge response.  This is when you need energy to go after what you want. You’re trying to reach a goal and you feel safe.  This feels more like the exhilaration from physical exercise. Think of them as two different brews.Challenge ResponseThe challenge response is like a latte (mellower and more sweet). It’s a more heart healthy response. It gives you more energy. Your feelings are more positive-- excited, energized, enthusiastic, and confident.You perform better.Your brain is more likely to learn perseverance.When you want to perform well, and you aren’t in danger, a challenge response is the most helpful stress response. Threat ResponseThe threat response is like a double espresso (powerful and bitter). It gets you ready for self-defense and protection.Your body wants to prevent you from bleeding out in a fight. Your blood vessels constrict, and your body ramps up inflammation which can be harmful long term.Emotions are more negative--like fear, anger, self-doubt, or shame. It rewires your brain to be on the look-out for future threats, so you’re more reactive to negative things.The threat response is an unhealthy stress response (unless you might actually get attacked).Your Brainy BaristaSo, when you’re faced with stress, your brain decides what cup of joe you need for energy--a latte or a double  espresso-- a challenge response or a threat response. The problem is most of us don’t get to order the stress cup o’ joe we want.  Our brainy barista just serves us our “usual”. And, this all ties in with the last episode where we talked about how stress could be helpful or harmful. Your Usual—Threat or Challenge? If your usual stress response is a challenge response, then long-term you’ll be like those people in the study who saw stress as helpful. They had a challenge response to stress--even big stress, and their lives and health were better for it.  And, if your usual stress response is a threat response, then you’ll age faster, get sicker, and you may die years before your time.If you want to perform well, and you aren’t in danger, a challenge response latte is best. Stress is There to Give You EnergySo, remember your stress response is there to help you connect with what you care about in life and then to do something about it. And, most of the time the challenge response is the cup of energy you want.But, how can you make sure that your brainy barista serves up a challenge response instead of a threat response?Tune into the next episode to find out...What to Do NextWant to DIY Getting Better at Stress?If you need some help reframing your stress and getting good at it, check out my video/ blog post series. Next week, I’ll teach you how to always get served a challenge response, so you can learn How to Make Stress Your Superpower.Want Real Results Now?If you’re done with DIY and want to fix your health and stress once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free discovery call today.We’ll map out your customized health and stress habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits Jumpstart Program, your definition of health and stress management success can finally be a reality. Until next time,   Kudos to Kelly McGonigal, PhDI want to give a big shout out and a high five to Kelly McGonigal, PhD, the author of The Upside of Stress: Why Stress is Good for You and How to Get Good at It.  I read stacks and stacks of books on stress trying to figure out what to do about it. Kelly’s book was the only book that gave me hope and a true mindset shift that stress could be my superpower.  I hope that I’ve done (so many of) her ideas justice. Hi, I’m Treva, and I can help you feel amazing again. I'll help you develop a health habit plan that is personalized for your body, your preferences, and your lifestyle, and then I’ll coach you until it’s all on auto-pilot.I can help. ..read more
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  JUST GET THE KEY POINTS...How Do I Keep Stress From Making Me Feel So Bad?Most of us think that we’re at the mercy of our stress. Stress dooms you to be sick and tired—and could even kill you before your timeLuckily, that doesn’t have to be true. In fact, stress can make you healthier and happier. All thanks to Stress Paradox #2—Stress can be Harmful or Helpful—you choose which one.Amazingly, stress can have both effects—good or bad—it just depends on which one you believe.You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress. DIY your stress with this series, or you can get help from me 1-on-1. Whichever option you choose, you can finally master stress.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… How to Make Stress Your Superpower: Stress Paradox #2 - YouTube Stress is bad news. It makes you sick, tired, and can even kill you. BUT, What if there was an alternate reality, where stress could be good for you--great even? Good news--That reality already exists! To tap into its power, you need to learn Stress Paradox #2.ENJOY READING MORE?READ THE ARTICLE HERE…How to Make Stress Your SuperpowerSo last episode we talked about Stress Paradox #1. Now we're onto Stress Paradox #2. Now pay close attention to this. This episode's info can even save your life. Stress Can Be DeadlyNow on to Stress Paradox #2. I know what you're thinking…“Okay, great, Treva. Stress brings meaning. But what about all that news that stress will make us tired, sick, or even kill us?”Well, if you think this, you're right. I saw an article just this week that said that workplace stress was so bad that it causes 120,000 deaths every year. That means it kills more people than diabetes or kidney disease.Stress Paradox #2But, before you get all bummed out, remember there's a Stress Paradox #2. And, Stress Paradox #2 says, “Stress can be helpful or harmful—you choose which one.” You see, what makes people sick or even kills them, isn't the stress. Remember, stress equals meaning. What's dangerous is the combination of stress plus believing that stress is harmful.  Stress is Harmful!Don't believe me?Well, 30,000 adults were asked, "How much stress did you have last year?” and “Do you believe stress is harmful to your health?” Then the researchers waited… and they waited…. and they waited. Then, eight years later they checked to see who had died. And, people who had high stress—they increased their risk of dying by 43%. No surprise there. BUT, that was only for people who thought stress was harmful.  Wait, Stress is Helpful Too?You see, some people didn't get the memo. They thought stress was helpful! And, those starry-eyed dreamers, they had the lowest risk of death of all— even compared to those who had super low stress. Lots of Awesome ResultsNow, not only did those crazy people who believe stress is helpful—die less…They also had less depression. They were more satisfied with their lives. They had more energy. They had fewer health problems. They were happier and more productive. They saw circumstances as challenging, not overwhelming. They were more confident in their coping skills.And, they were better able to find meaning in hard stuff. That's a lot of helpfulness!  Believing It’s Helpful worksI told my teenage daughter about this study and she said, “Maybe those people just didn't have a lot of stress.”That's what everyone figured, but it just wasn't true. The people who thought stress was good—they did actually have stressful lives. It turns out believing stress is helpful works whether you have a lot or a little of it.  Two Different PossibilitiesSo, basically you can believe two different things about stress. Stress is harmful, or stress is helpful. And, it turns out both of them are true. Alicia Crumb PhD, a well-known researcher on mindset, explains what's happening here. She says, “When two outcomes are possible, a person's expectations influence which outcome is more likely. So, the effect you expect is the effect you get.”This is a case where what you believe becomes a self-fulfilling prophecy. Those who believe stress is helpful, cope with it. And then, good things happen. Those who believe stress is bad— they avoid it. They might escape or distract themselves from stress instead of just dealing with it. Then, bad things happen. Life-Saving Info Ahead Now here comes that lifesaving info that I promised. It's time for you to sit up and really pay attention. Remember that eight year study where the researchers waited around to see who died? Well, they estimated that over those eight years, 182,000 people may have died prematurely—just because they believed stress was harmful. You don’t have to be one of them! Watch What You Say A while ago, a friend was going through a really tough time adjusting to her new job. And she said to me, “Treva, my job is killing me!”Well, I scolded her, “Don't ever say that again!You're not a police officer, a firefighter or a soldier. Your job is not worth dying for. Watch what you say. “Then of course, I calmed down.And, I told her that she could believe her stress was helpful instead— and not end up dead in the process. Secret Stress KnowledgeSo what secret knowledge of stress did I share with my friend? How do you actually believe that stress is good for you, and then make it your super power? Tune into the next episode to find out how. What to Do NextWant to DIY Getting Better at Stress?If you need a little help with reframing your stress and getting good at it, check out my video/ blog post series. Next week, I’ll teach you what stress really is, so you can learn How to Make Stress Your Superpower.Want Real Results Now?If you’re done with DIY and want to fix your health and stress once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free discovery call today.We’ll map out your customized health and stress habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits 6-week jumpstart program, your definition of health and stress management success can finally be a reality. Until next time,   Kudos to Kelly McGonigal, PhDI want to give a big shout out and a high five to Kelly McGonigal, PhD, the author of The Upside of Stress: Why Stress is Good for You and How to Get Good at It.  I read stacks and stacks of books on stress trying to figure out what to do about it. Kelly’s book was the only book that gave me hope and a true mindset shift that stress could be my superpower.  I hope that I’ve done (so many of) her ideas justice. Hi, I’m Treva, your health and weight loss coach! I'm a dietitian, personal trainer, and health coach who can help you finally get healthy and lose weight for good. I'll help you develop a health habit plan that is personalized for your body, your preferences, and your lifestyle, and then I’ll coach you until it’s all on auto-pilot.I can help. ..read more
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  JUST GET THE KEY POINTS...How Do I Get Rid of My Stress?Most of us think that we have too much stress—And the answer to having a good life is to get rid of it all. But, that isn’t true. Instead, we need to understand Stress Paradox #1—stress is really a sign of a meaningful life.Getting rid of all the stuff you stress about would mean getting rid of what you care about in life.You can use the How to Make Stress Your Superpower series to get great at stress on your own, or you can get help from me 1-on-1. Whichever option you choose, you can finally master stress.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… How to Make Stress Your Superpower: Stress Paradox #1 - YouTube Stress is bad news. It makes you sick, tired, and can even kill you. BUT, What if there was an alternate reality, where stress could be good for you--great even? Good news--That reality already exists! To tap into its power, you need to learn Stress Paradox #1.ENJOY READING IT MORE?READ THE ARTICLE HERE… How to Make Stress Your Superpower Stress is bad news. It makes you sick, tired and can even kill you.But what if there was an alternate reality where stress can be good for you—great, even? Well, good news! That reality already exists. To tap into its power, you need to learn the two paradoxes of stress. Once you learn these, I can help you make stress your superpower. Stress Paradox #1 Research shows that no matter what their stress levels, people think they're just too high. Even people who have low stress, they think they should have less. Most people believe they should get rid of all of their stress.And, that brings us to stress paradox number one, “If you have a meaningful life, you'll have a stressful life.” What Research SaysYou see, researchers asked US adults how much they agreed with this statement, “Taking all things together, I feel my life is meaningful.”Then the researchers looked at what predicted meaning in these people's lives. Surprisingly, stress ranked super high. People who had stressful pasts, they said their lives were meaningful. And, people who had stressful presents, they had meaningful lives too. The researchers decided that, “People with very meaningful lives worry more and they have more stress…” Stress seems to be a consequence of pursuing goals and having roles that feed your sense of purpose.That means you stress because you care. You Stress Because You CareLet me explain… A few weeks ago I got a text from my sister who lives in San Diego. It said, “I heard about the tornadoes in Alabama. Are you okay?”Well, I didn't know what she was talking about. We had had a lovely day that day in northern Alabama where I live. So, I went back to what I was doing. I think I was actually working on this (video series). But, then I had a thought, “I should Google this.”So I did. And it turned out that there were some devastating tornadoes in southern Alabama. I felt sad for those people that were affected. But, I got back to what I was doing. Then, all of a sudden a new thought occurred to me, “Wait a minute, those tornadoes seem awfully close to Auburn, Alabama, (where my son is).” He's going to college there. And all of a sudden, I felt stressed. I didn't feel better for another hour until he finally texted me and told me he was okay.I cared, and then I got stressed.Lots to Care and Stress AboutSo, think about it…You have lots of things in your life worth caring about. Things like work, parenting, relationships, caregiving, health. Those are all the things you care about—and stress about. And, they bring meaning to your life. Most of us don't choose our stress. and we can't get rid of all the things that are stressful—like our kids, our spouses, our homes, or our jobs. Stress and Meaning Go TogetherNot every stressor in your life is going to feel full of meaning. But if you look at your life as a whole, stress and meaning go together --like peanut butter and Jelly. Stress can feel a bit crunchy at times. And by itself, meaning can sometimes be sickly sweet. But, if you put those together, you've got a mighty fine sandwich. I mean life. A mighty fine life. Stress is OKSo, remember the truth of Stress Paradox #1—A meaningful life is a stressful life. Feeling stressed doesn't mean anything's wrong with your life.And, it doesn't mean you need to get rid of all that stress. Instead, keep working towards your goals and keep loving on your loved ones—knowing that you've got a meaningful life. What to Do NextWant to DIY Getting Better at Stress?If you need a little help with reframing your stress and getting good at it, check out my video/ blog post series. Next week, I’ll teach you Stress Paradox #2, so you can learn How to Make Stress Your Superpower.Want Real Results Now?If you’re done with DIY and want to fix your health and stress once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free coaching call today.We’ll map out your customized health and stress habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits 6-week jumpstart program, your definition of health and stress management success can finally be a reality. Until next time,   Kudos to Kelly McGonigal, PhDI want to give a big shout out and a high five to Kelly McGonigal, PhD, the author of The Upside of Stress: Why Stress is Good for You and How to Get Good at It.  I read stacks and stacks of books on stress trying to figure out what to do about it. Kelly’s book was the only book that gave me hope and a true mindset shift that stress could be my superpower.  I hope that I’ve done (so many of) her ideas justice. Hi, I’m Treva, your health and weight loss coach! I'm a dietitian, personal trainer, and health coach who can help you finally get healthy and lose weight for good. I'll help you develop a health habit plan that is personalized for your body, your preferences, and your lifestyle, and then I’ll coach you until it’s all on auto-pilot.I can help. ..read more
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  JUST GET THE KEY POINTS...How Can I Get My Kids Healthy Without Setting Myself Up for World War III?Taking control of your family’s health sounds like a battle in the making, but getting healthy doesn’t have to be hard or painful. Some super powerful health habits can take just minutes a day (and be fun too)!What are some Effective, easy health habits my family can make?For an overall healthy life (in a very short amount of time), try these super simple health habits in these key areas.Eat BetterFruits and/ or Veggies at Every Meal or SnackSet Times for Meals and SnacksMove MoreActive Play Before HomeworkWeekend Family Activity TraditionOptimize Recovery (sleep and stress management)Double Check Bedtime to Get Enough SleepTeach Them to Take a Deep Breath When StressedRetrain Your Brain (change your mindset & thoughts)Teach Them a Growth MindsetStart a Gratitude Tradition at DinnerNormalize Body Systems (recover and prevent chronic disease)Give Them Nuts for a SnackGive Them Vitamin D (ask your healthcare provider first)Try one habit or try them all. Your family can get healthier with these super simple health habits or you can get help from me 1-on-1 to get a personalized family health habit plan. Whichever option you choose, your family can finally reach their goals.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… Get Your Kids Healthy This Year with These 10 Easy- Peasy Habits - YouTube Do you want your family to be healthier, but you don’t want to start World War III either? Join Treva Garcia, an expert health and weight loss coach, to find out the 10 Easy- Peasy health habits that your family can adopt —without starting any battles. These simple habits are pain-free (and even fun). They may only take just minutes, but you’re family will be learning habits that start them on a healthy path for life. Being a healthy family includes habits to eat right, move more, optimize recovery, retrain their brain, and normalize body systems—all things you can do no matter how crazy your schedule is.—Real Healthy Habits ENJOY READING IT MORE?READ THE ARTICLE HERE…Healthy Doesn’t Have to Be HardIt’s one thing to say that you want to get healthy this year, but trying to get your whole family healthy? That can feel like “crazy talk.” “I want to get healthy, eat right, and exercise,” said No Kid ever!But, what if I gave you the 10 simplest things you could do to help your kids get healthy? They’re so easy (and sometimes even fun) that your kids may not even realize that they’re the target of this year’s New Year’s Resolutions. Healthy doesn’t have to be hard, and it can start one small habit at a time.Simple Eat Right HabitsFirst, we're going to talk about eating right. There's some simple little habits that can make a big difference in your kids’ health. (If you’re the kind of parent that wants extra credit, check out my article on a Dessert Day habit. My clients report that this makes a BIG, HUGE difference in their kids’ health—and the amount of whining for sugar that their kids do.)Serve Fruits And/ or veggies at all meals and SnacksThe 1st habit is to eat fruit and/ or a vegetable at each meal or snack. When you save vegetables or fruits just for dinner, there is a lot of pressure on kids to eat a lot of them. But, if you give them small amounts of fruits or veggies at each meal or snack, those few bites here and there can really add up. You don’t have to serve them a whole apple. You don’t have to give them a huge serving of vegetables. Just give them a few bites. And, the amazing thing is that the easier it is to access fruit and veggies, the more likely it is that your kids will reach for them. I’ve been surprised when my kids will spontaneously eat veggies for snacks just because I have a vegetable tray in the fridge. So, leave a fruit bowl stocked on the counter. Make sure you have cut up vegetables and fruit in your refrigerator for easy access. Learning to eat fruits and veggies throughout the day makes a huge difference in your kids’ overall health. 2. Set Meal and Snack Times The 2nd Eat Right habit that your family can make is to eat only at designated meals and snack times. This doesn’t mean that kids have to eat lunch right at 12:00. What this means is that you don't give them free access to the refrigerator or the pantry all day long. Teach your kids that you have snack time at 3:00 (not all afternoon). Then, you eat meals at a set time also.The thing is your body actually learns when you feed it, and will anticipate a meal or snack with hunger hormones. If you allow kids’ access to food all day long, then their little bodies will learn to be hungry all day long —except it seems, at dinner time when you want them to eat.;-)So, teach kids to wait for meals and snacks. And, that bit of hunger and anticipation for their meal will ensure that they eat and enjoy their veggies too. This is a simple habit, but it can make a huge difference in your kids’ (and your) health.Family Move More HabitsFor our 3rd and 4th habits, we're going to get our kids to move more. Most kids love to move. It’s just difficult at times to find those windows of opportunity when they can actually do it. Move more— so how can we get them to do that? 3. encourage play before doing homework Habit #3—encourage your children to move right before homework. This has an amazing effect on their brain power. And, after a long day sitting in their seats, they probably have some wiggles that they need to get out. Kids need at least 60 minutes of movement a day—with 75% of kids not getting enough activity. Of course, movement that is passed off as play is generally better accepted by kids. If you can play with them, even better. I’m always amazed at how much I enjoy playing with my kids (when I actually do it). So, encourage play before homework, and start racking up those 60 minutes of movement towards your kids’ health.4. make a weekend family activity tradition All right, what about habit #4? We'll we're gonna move more by doing something together as a family. Let’s make a Weekend Family Activity Tradition. Maybe Saturday afternoon becomes Family Soccer Game time. Maybe Sunday afternoon becomes Family Bike Ride Time. Bad weather may mean you have Family Swim Time at your local indoor pool instead. One of the Move More habits that I encourage my adult clients to make is to do physical activity for fun—not just exercise for health. And what better way to get yourself to actually do it than to get your kids involved. There’s nothing like a nagging kid to actually get yourself on a bicycle on a Sunday afternoon. Make a family habit for activity on the weekends, and you may even find yourselves closer (and more active) as a family.Optimize Recovery with Sleep and Stress Management HabitsNow we're going to talk about Optimize Recovery habits. These include getting more quality sleep and managing stress. This is where habits #5 and #6 fall. And, yes, your kids need help with sleep and stress too.5. Make sure kids get enough sleep by checking how much sleep they need Kids need a lot more sleep than you realize (at least it surprises me). Research show that kids are not getting enough sleep. Chronic sleep debt is not good for their brains or bodies, so do a little experiment at home. Look at the list that I have below to find out how much sleep your kids need. Then, for a few days, check to see if they're actually getting it. If they aren’t getting enough sleep, you may want move bedtime a little bit earlier. I recommend setting an alarm on your phone to remind you and your kids when it’s time to start getting their PJs on. 6. teach them to deal with stress with a Deep Breath Stress. Yeah, your kids can get stressed too. I recommend teaching them what stress is, how to recognize it in their bodies, and then teach them to take a deep breath. (Be sure to see next month’s articles for some game-changing ideas about stress.)Teach them that the stress response is your body’s way of getting you ready to take action on something you care about. But, if the stress is just in their mind (and not actionable), then teaching them to take a deep breath will be helpful. The deep breath can help them to reset from fight-or-flight mode to rest-and-digest mode. Retrain Your Brain to Feel Better Okay, on to habits #7 and #8. These are going to be easy habits to change your kids’ mindsets. They’re also known as Retrain your Brain habits.7. teach a growth mindset to your kids There's a lot of research that shows that you want to teach your kids to have a growth mindset. A growth mindset means that you believe that your abilities or talents can get better through dedication and hard work.Kids who have a growth mindset (instead of a fixed mindset) believe that they can learn more or become smarter if they work hard and persevere. This allows them to view challenges as opportunities to improve instead of reasons to quit. A growth mindset will also help them to be happier and more successful in the long run. Teach kids that they aren't just smart, but they worked hard. They should be taught that they aren't just a gifted soccer player. They've got to work, grow, and practice to be a gifted soccer player. Teach your kids that being good at something isn’t a static talent or attribute. Being good at something isn’t genetic, and it isn’t a “God-given talent.” You need to work at it. You need to grow. To foster a growth mindset, watch how you talk to your children. When they do well on a test, say “you tried hard” instead of “you’re smart.” When they say, “I'm not good at math,” say instead, “You can get better. We're gonna work on it. We're going to grow.”8. make a gratitude habit at the dinner table Habit #8 is to help your kids make a gratitude habit. Science shows that gratitude increases optimism, life satisfaction, and decreaes bad moods.You may have some ideas for how to teach your kids gratitude (like saying “Thank You”), but the easiest way I’ve found is when our family is sitting down and eating dinner. We each go around the table and talk about the best part of our day, the worst part of our day, and then we end with one thing we’re grateful for that day. This focus on gratitude shifts your kids' minds from, “Oh, I want this, and I want that. I'm stressed about this, and I'm stressed about that.” One simple habit to keep the whole family talking at dinner can help build a life long habit of optimism and happiness.Recover from or Prevent Chronic Disease with Simple HabitsHabits #9 and #10 help you to normalize kids’ body systems. What this means is that these habits help you to prevent (or even recover from) chronic medical conditions in kids.You may not think this is an issue, but unfortunately, it is. Oh my goodness! Diseases are starting earlier and earlier in kids. Yes, I've seen it personally— high cholesterol, pre-diabetes, and high blood pressure in kids. Doctors are worried about kids’ future health when they start out in their childhood with diseases that didn’t usually show up until late middle age. Let’s keep our kids healthy for life starting with these simple habits. 9. Nuts as a Super Food snack It's crazy what you can do with just simple habits— like giving your kids nuts as a snack. If your kids aren't allergic, this habit #9.Nuts have been shown to be associated with lower blood sugar, lower cholesterol, and helping you eat less in adults. In children and teens, nut eaters are less likely to be overweight. Of course, don’t give kids the whole container of nuts. Just measure out a portion. It's a great snack for your kids (along with those fruits and veggies in Habit #1) that will also help their health long term.10. give your kids vitamin D Habit #10—last but not least—is to talk to your doctor about whether your child should take vitamin D supplements or not. Studies have shown that 1 in 10 kids are full-on deficient with an additional 6 out of 10 kids having less than optimal levels of Vitamin D. Vitamin D makes a huge impact on your kids’ brains, and on body systems in general (like.. ..read more
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  JUST GET THE KEY POINTS...How Can I Get Healthy When I’m So Crazy Busy?Sure, some health habits can take hours, but getting healthy doesn’t have to be time consuming. Some super powerful health habits can take just minutes a day!What are some Effective, Fast health habits i can make?For an overall healthy life (in a very short amount of time), make these two health habits in these five areas.Eat BetterUse a Smaller PlateEat Your Veggies FirstMove MoreStart with a 1 Minute Workout (for Cardio)Use a 7 Minute Workout App (for strength training)Optimize Recovery (sleep and stress management)Set a Bedtime AlarmTake a Deep Breath When StressedRetrain Your Brain (change your mindset & thoughts)Strike a Power Pose Every MorningKeep a Gratitude List Before BedNormalize Body Systems (recover and prevent chronic disease)Eat Nuts for a SnackTake Vitamin D (ask your healthcare provider first)You can make progress toward your goals with these super simple health habits or you can get help from me 1-on-1 to get a personalized health habit plan. Whichever option you choose, you can finally reach your goals.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… 10 Super Simple Healthy Habits for Crazy, Busy People - YouTube If you’re too busy to revamp your health, think again. Join Treva Garcia, an expert health and weight loss coach, to find out the 10 super simple health habits that you can adopt today. They take just minutes, but you’ll feel and look better for years to come. You can eat better, move more, optimize recovery, retrain your brain, and normalize your body systems no matter how crazy your schedule is. —Real Healthy HabitsENJOY READING IT MORE?READ THE ARTICLE HERE…Healthy Doesn’t Have to Be HardLet's say you want to get healthy or lose weight this year, but you’re too busy and you don't want to work that hard. What if I gave you the 10 simplest things you could do yet had the biggest punch? You'd get big results without a lot of effort. Sounds fantastic, right? Healthy doesn’t have to be hard. Simple Eat Right HabitsUse a Smaller PlateThe first thing you’ll wanna do is to eat right. But, how do you do that? Simple, switch to a smaller plate. That's the 1st habit. You'll eat less, but you won’t even feel like you’re doing it. 2. Eat Veggies First What about habit #2? Well, we're going to start our meals with our vegetables first. If you start with a salad or eat your vegetables first, you're going to be more full. You're going to eat maybe 200 calories less. That's what the research shows, so on your smaller plate, start with your vegetables first Beginner Move More HabitsFor our 3rd and 4th habits, we're going to move more. And when you’re starting out, it doesn’t have to take hours to begin getting in shape. We're going to start with just a one minute workout.3. Cardio with a 1 Minute Workout If you are not working out, you are going to be surprised to learn that a one minute workout can get you just as much results for your heart and for your health as a 45 minute workout. Twenty second sprint, followed by two minute walk, another 20 second sprint, followed by another two minute walk, and finally a third 20 second sprint with another two minute walk. It’s short. It's amazing, and it's a great place to start. Not feeling the sprint thing? Just get started with a one minute walk.4. Strength training with 7 Minute Workout app If you want to start strength training, try the seven minute workout from the New York Times. They made the workout into an app to make it even easier to do. It's body weight exercise—no gym or weights required. It will get you started strengthening your body and toning up. It’s so easy to do, you can even try it while watching TV. Optimize Recovery with Sleep and Stress Management HabitsOptimize recovery habits include getting more quality sleep and managing your stress. This is where habit #5 and #6 fall.5. More Sleep with an Easy Hack Most adults have forgotten what a good idea it is to have a set bedtime. We just wait until we get tired, but you may miss the best time for you to go to bed by hours. Set a bedtime alarm for when you should start getting ready for bed. With this simple hack, you'll get way more sleep than you thought possible. 6. Reset Stress Response with a Deep Breath The sixth habit is a hack for your stress system. Just breathe deep. Go ahead and take a deep, slow breath. Don't you feel better already? Train yourself when you're stressed to take a deep breath. This is going to switch you from fight-or-flight mode to rest-and-digest mode. Learn to breathe deep. Retrain Your Brain to Feel Better Okay, on to habits #7 and #8. These are going to be easy habits to change your mindset. Also known as Retrain your Brain habits.7. start your day as superman So habit #7 is to start your day with a power pose. Stand like Superman or Wonder Woman in the morning for two minutes. What that's gonna do? Well, it's going to rev your testosterone. And, it's going to decrease your cortisol. The increase in testosterone is going to make you feel powerful, and less cortisol is going to make you relax. So, stand like Superman as soon as you get up in the morning. 8. end your day with gratitude Then, on to #8. Write down three things you're grateful for or that went well that day before you go to bed. It doesn't need to be fancy and it doesn’t need to take pages, just make a quick list. This simple habit retrains your brain to stop being so stressed, and gratitude makes you happy. Come on and give it a try. See if it works for you.Recover from or Prevent Chronic Disease with Simple HabitsHabits #9 and #10 help you to normalize your body systems. What this means is that these habits help you recover from or prevent chronic disease. You’re going to love these ideas. They are so simple! 9. Nuts as a Super Food snack This habit is to eat nuts as a snack. Yum, right? Eating a serving of nuts daily has been shown to decrease heart attacks, strokes, decrease blood sugar, make you feel more full, and even lose some weight. I know it sounds hard to believe, but nuts are a wonder snack that I recommend to my clients (as long as you're not allergic). 10. take Vitamin D Everyday All right, #10! We're on the home stretch. This habit is to start taking Vitamin D. (Of course, always check with your doctor before you start any supplements.) The large majority of us Americans are low in Vitamin D. And Vitamin D has been implicated in all kinds of things like blood sugar issues, blood lipid level issues, and other chronic diseases.  So if you are low in vitamin D, which you probably are, you may want to start on 1000 or 2000 international units per day. Again, talk to your doctor before you do it, but it's something that almost everyone needs.What to Do NextWant to DIY your Health and Weight Loss Habits?If you want to get healthy and lose weight this year, start with these 10 Super Simple Healthy Habits that are also super effective. Even if you’re crazy busy, I bet you can find the time. These 10 simple habits take just minutes a day, but they’ll benefit your health and weight loss for years to come. If you've enjoyed this article or video, be sure to sign up for my newsletter. I share all my latest tips, and you'll never miss a video or a blog post. Want Help With That?If you’re done with DIY and want to reach your goals this year once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free coaching call today.We’ll map out your customized habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits 6-week jumpstart program, your definition of weight loss success can finally be a reality. Until next time,    Hi, I’m Treva, your weight loss coach! I'm a dietitian, personal trainer, and health coach who helps women who want to lose weight, but are done with the deprivation and disappointment of traditional dieting. I'll help you develop a weight loss habit plan that is personalized for your body, your preferences, and your lifestyle.I can help. ..read more
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  JUST GET THE KEY POINTS...How Do I Tell if My System is the FRESHEST?You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems and habits have what it takes to get you to your goal. Which Weight Loss System Works the Best?To get an idea how to evaluate your FRESHEST systems, check out the showdown between two popular Eat Better Systems —calorie counting and the plate method. Calorie counting gets a failing FRESHEST grade while the Plate Method gets an A+.You can reach your goals with a DIY FRESHEST system (get your FRESHEST checklist here) or you can get help from me 1-on-1. Whichever option you choose, you can finally reach your goals.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… How to Tell If Your Weight Loss System is the FRESHEST- Weight Loss System Showdown - YouTube Systems are where it's at if you want to crush your health and weight loss goals. And not just any system will do, you need the FRESHEST system to finally reach them. Join Treva Garcia, a weight loss and health habit expert, in the Weight Loss System Showdown where calorie counting and The Plate Method go head-to-head to see which is the FRESHEST. -- Real Healthy HabitsENJOY READING IT MORE?READ THE ARTICLE HERE… Un-FRESHEST vs FRESHEST System ShowdownLast week we talked about how to make a goal that you actually follow through with. We said “Ditch those smart goals, and let's try the FRESHEST system around.” What I wanted to do today is to go through a Un-FRESHEST system versus a FRESH system, so you can see why one works while the other one sets you up for failure. Who’s up for a system showdown?Goal to Lose 10 Pounds Let’s say you wanted to lose 10 pounds. We're going to take a sledgehammer and break that goal into an Eat Better system. Then, we are going to run two different Eat Better strategies through the FRESHEST system checklist and see which one passes the test.All right, so let’s go over the What not to do- unFRESHEST system first and why it doesn't work. 1500 Calories— Un-FRESHESTThe first system we’re going to try is 1500 calories. We are going to try eating 1500 calories per day. So let's run it through the FRESHEST system checklist.    F-is ForeverLet’s start with F. F is for forever. Could we eat that 1500 calories per day forever? Probably not. After a while, most people say, “Counting calories is too much work. I don't want to weigh stuff. Some stuff, I don't even know how many calories it is.” Forever? Probably not with a 1500 calorie diet.R-is for RoutineRoutine? Can you make a habit of 1500 calories a day? Well, if you ate the exact same things you could, but the habit part of your brain cannot count calories.  So routine? Not possible. That's another strike against it. E-is for EnjoyableWhat about Enjoyable? I don't know about you, but last time I counted calories, it was anything but enjoyable. It takes up to 10 minutes per meal just to enter your meal into a calorie counting app. So, another strike against counting calories. S-is for SmallSmall? Well, if you're starting out eating more than 1500 calories, and now you have to learn how to count calories, measure and weigh food, and meal plan, it's not that small of a change. It's actually a really BIG change. So another strike against it. H-is for HelpfulH is for helpful. Is it helpful or relevant to your roles and values in life? Well, 1500 calorie counting doesn't make you a better mom. It doesn't make you a better employee. It doesn't make you a better friend. So, another strike against it. E-is for ExperimentExperiment--can you experiment with the 1500 calorie diet? Well, yeah, I think you can. You can try it out and see where you're messing up--like overeating at night. You could try different kinds of foods until you get it right. Yeah. You could experiment with calorie counting. So that one is a Yes. S-is for Someone to be Accountable toWhat about S? Can you have someone you're accountable to? Can you find a coach? Can you find a friend? A partner? Yes, you can do that with 1500 calories. T—is for Time-BombAnd then the last one-- Time bomb. Can you make calorie counting urgent?  Yeah. You could make it urgent. You could say, “Well, I've only got 10 weeks before I go on my cruise. I have to do this 1500 calorie thing every day.” Yes, making it urgent could work. Calorie Counting Gets an “F” No. Getting only 3 right out of 8 is a failing grade. Calorie counting gets an “F.”  Most people find calorie counting is NOT a good system for the long-term.  The Plate Method—FRESHEST   All right, now let's talk about something that I teach instead of calorie counting. It's the simplest Eat Healthy, Lose Weight System around. The plate system is where we eat our meals based on proportions on our plate. Take a plate and divide it into quarters. Half plate vegetables. Quarter plate carbohydrates., Quarter plate protein. Super simple. F-is for ForeverCan you do it forever? Oh yeah. All you have to do is look at the plate. It's something you can do on holidays. It's something you can do on vacation. It’s something you can do when eating out. Even at work lunches or dinners, you can do it. So could you do it forever? Yes.R-is for RoutineWhat about routine? Yes. The habit part of your brain can easily look at a plate and divide it up.  No tricky math or weighing. Just looking at it, seeing if it matches up to the proportions on the plate. So yes, you could make a habit out of it. The habit part of your brain says, “Okay, that's the right ratios.” E-is for EnjoyableSo what about the E? E is for enjoyable, so can the Plate system be enjoyable? Well, if you do it right, yes. I teach my clients that they need to eat delicious foods--that just happen to be healthy. Make sure that whatever you're eating is delicious and healthy, and then it'll be no problem. It will be enjoyable. S-is for SmallOkay. Small. Well, you can break down the Plate Method into small changes. Maybe first you focus on getting half a plate of vegetables or even start with a quarter plate of vegetables. Then start working on whittling down the carbs to a quarter of your plate. Or make sure there's protein at every meal. Yes, you can break it down into small pieces. H- is for HelpfulH-is it helpful? Well, here's a super cool thing. It can be helpful to your most important roles and values because it’s such a simple concept. You can teach it to your kids. You can teach it to your coworkers. It helps you be healthy in general. It's not arbitrary like calorie counting. So yes, it can definitely be helpful to those roles and values that you have. E-is for ExperimentNow, what about E--experiment? Yes. You can experiment. You can try it out.  Make a backup plan, so that you always have fresh fruits and vegetables in your refrigerator. You can see what's not working--you can test it out.  Then, you can tweak your plan. So yes, you can experiment. S-is for Someone (to Be Accountable to)What about the other S--someone to be accountable to? If you get your children to use the plate method, you can bet you'll have someone to be accountable to. For kids, I recommend quarter plate fruit, quarter plate vegetable, a quarter plate starch, and a quarter plate protein.  If your kids are on board with their very own plate. You’ll have accountability because they're going to be like, “Mom, what happened to your plate? It's not right.” So yeah, it's, it's easy to find someone to be accountable to if your whole family is doing it!T-is for Time-bombAnd then we have Time-bomb or urgent. This might take a little bit of work, but you definitely can find a way to make it urgent. Maybe something that you're trying to do as a family. Maybe a special date with your husband or maybe a doctor's appointment. Whatever it is--Yes, there's a way to make it urgent. The Plate Method Gets An “A+” Yes!Eight out of eight gives the Plate Method a perfect score. That’s why the Plate Method is the FRESHEST Eat Better system. I recommend it because it will help you for the long haul!What to Do Next…Want to DIY your FRESHEST System?If you want to go ahead and make your own FRESHEST system to reach your weight loss and health goals this year, download my FRESHEST checklist below. Get It Here  If you're not quite sure what your systems should be--what the little stepping stones are for your health and weight loss goals-- then go ahead and check out next week’s video. I'll let you in on the 10 Simplest Health Habits with the biggest impact. And as an extra bonus, I’ll have another video the following week with the 10 Easiest Family Health Habits.  This is the year you reach your health and weight loss goals. So check out these videos, and let’s get started together. Want Real Results Now?If you’re done with DIY and want to make sure you reach your goals this year once-and-for-all, here’s what you should do:Contact me to SCHEDULE your free coaching call today.We’ll map out your customized habit plan together.Then, we’ll get started--finally succeeding one habit at a time.Make Your Appointment With the Real Healthy Habits 6-week jumpstart program, your definition of weight loss success can finally be a reality. Until next time,    Hi, I’m Treva, your weight loss coach! I'm a dietitian, personal trainer, and health coach who helps women who want to lose weight, but are done with the deprivation and disappointment of traditional dieting. I'll help you develop a weight loss habit plan that is personalized for your body, your preferences, and your lifestyle.I can help. ..read more
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  JUST GET THE KEY POINTS...How Do I Make Goals This Year that Actually Work?You’ve been told to make SMART goals to get healthy and lose weight. But most people keep making the same SMART goals year after year. SMART goals aren’t enough!What Works to Finally Crush YOur Goals?You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems and habits have what it takes to get you to your goal.F is for ForeverR is for RoutineE is for EnjoyableS is for SmallH is for Helpful (to your roles in life)E is for ExperimentS is for Someone (to be accountable to)T is for Time-bomb (urgent)You can reach your goals with a DIY FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1. Whichever option you choose, you can finally reach your goals.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… Crush Your Health and Weight Loss Goals with Systems - YouTube Smart Goals aren't enough. Systems are where it's at if you want to crush your health and weight loss goals. And not just any system will do, you need the FRESHEST system to finally reach your goal. Join Treva Garcia, a weight loss and health habit expert, to learn the eight secrets you need to know to make goals for the new year that actually work. -- Real Healthy HabitsENJOY READING IT MORE?READ THE ARTICLE HERE… SMART Goals Aren’t EnoughIt's that time of year again when we're all starting to think about having a health and weight loss reset. Let's make some goals! Well, if you're like a lot of people, the goals that you're setting this year are the same ones as last year, and I think we've been led astray. We've all been told that to make goals, we need to make SMART goals. You know, make them specific, measurable, achievable, realistic and time bound. But what I’ve found is that SMART goals aren’t enough.  SMART Goals Are Like The Great British Baking Show So I like to tell people it's kind of like watching that awesome show, The Great British Baking Show. If you haven't seen it, go get yourself on Netflix. But, don’t do it when you’re hungry! Anyway, they have this technical challenge where the contestants are given a recipe. It's from a different country. They've never seen it before. They can't even pronounce that cake, and they're told to bake it.The problem is that they're just given some ingredients and a recipe that says bake a cake and frost it. You can imagine the results are not that great, and that's kind of how it is with a SMART goal. We're missing some ingredients. We're missing some steps. So through my work as a weight loss and health habit coach, I've discovered that there's a little bit more, and I'm gonna let you in on the secrets. Systems Are Where It’s At!Yeah, we've been told, “Oh, don't do a resolution.” We all know that. We've been told, “Make a goal.” But, I'm going to tell you goals are not where it's at. Goals are not enough. Yeah, goals give you the big picture, but they don’t tell you what to do to get there.So instead, I want you to think of systems. Systems mean habits that you can repeat over and over again to get you the result you want.So we're going to think about systems, not just goals. So if you are trying to get healthy or lose weight, you need a “Get Healthy, Lose Weight” system. Systems Break Goals Down into Achievable Habits Your goal is kinda like a big, big rock.   And you're going to take a sledge hammer and break that goal into pieces. These smaller rocks will be your habit systems.   You’re on one side of the stream and to get to your goal, you need to get to the other side of the stream. To get across the stream, you're going to take those pieces of your sledgehammered rock and you're going to use them as stepping stones. Those are the pieces of your system to get you across to your goal. So you need those systems. The Systems You Need to Crush It What systems do you need? With my clients, I use a Eat Better system, a Move More system, Optimize Recovery system, which is sleep and stress management. There's also a Retrain your Brain system, which is about your thoughts and your mindset. And then there's a Normalize Body system—if you're trying to prevent or deal with an already existing medical condition. Those are the habits that go there. You come up with the systems and then make habits within each system. It Needs to Be the FRESHEST SystemSo what do you need to do with that system to make it work? In order for us to have a good system, it needs to be the FRESHEST. We always need these acronyms to help us remember things. I know they can get kind of cheesy, but they do help. And especially for me who's in front of the camera, I need that help.  So FRESHEST.F is for Forever F is for — forever. That system needs to be forever. If you want to keep getting the results over and over again— if you want to stay at a weight or stay healthy— you can't just do it once. You’ve got to think long term. So this system needs to be something you can do forever.  R is for Routine What about that R? Well, the R is going to be routine. It needs to be something that can be a habit. Something you plan out. You practice it over and over again. It's on habit mode. No willpower needed.  E is for Enjoyable Let's go on to E. Here's something that you probably have never thought about. It (the habit) needs to be enjoyable. I remember all those old SMART goals I used to make. They were “eat 1500 calories” and “exercise for an hour a day.” None of that's enjoyable. In order for you to keep something up, there's got to be some aspects that you enjoy— that feel good. So you’ve got to focus on that.  S is for Small Now the S is going to be for small. Oh, most of us want to “go big or go home.” But when it comes to starting out with goals, you need to make them small. In fact, smaller than you think you need them to be. But here's the thing, if you want to be successful, you need to have some success. Because that success is going to throw you forward into more motivation and more goals, and it becomes a great cycle. So make sure they are small.  H is for Helpful What about H? H is for helpful. That means it's got to be tied into something that's really, really important to you. It's helpful to you in your roles in life—like a mom, an employee, and a spouse. So you can't just say, “I want to lose 20 pounds.” It's got to mean something for you. So if it's going to help you have energy to take care of your kids, or if it's going to help you have the stamina to get through your day as an employee, those are the “helpful” things that you need to make sure you're thinking about when it comes to setting up that system. E is for Experiment All right, so now we're on to another E for that FRESHEST system. E—This time it’s going to be experiment. You are not going to get it right the first time, so don't get mad at yourself. You're going to plan it out. You're going to have a backup plan—because things aren't always gonna go the right way. You're going to try it. Some things are going to go well, some aren’t.  You're going to tweak it. And you're going to do that again. So make sure you have compassion on yourself. It's not going to be right the first time— and that's okay. That's how it works.  S is for Someone (to Be Accountable to) The last S is going to be someone. I know this is a stretch. What I mean here is that you need “Someone that you can be accountable to.” Oh, sometimes it's just so hard to follow through unless we have some accountability. So a friend, a neighbor, a coach—that is going to help you to get those results that have been hard to get. T is for Time-bomb So the last letter is T. T stands for time-bomb. Yes—like a ticking bomb that's going to go off if you don't reach that goal. It needs to be urgent. You know, like an upcoming high school reunion or a doctor's appointment where your doctor's going to say, “Yeah, you need to go on medication.” That's when my clients really make big changes and get it done no matter what happens. Sometimes you need a little help manufacturing a little bit of urgency or a little bit of “time-bomb”. But if you can get that going for you, there is nothing stopping you.  What to Do NextWant to DIY your FRESHEST System?If you need a little help with your FRESHEST system to getting healthy and losing weight, you can check out my video/ blog post next week. I’ll help you by going through an example of a FRESHEST system together. You’ll also be able to download your own FRESHEST Checklist to help you make the systems that.. ..read more
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  JUST GET THE KEY POINTS...How Do I Make Goals This Year that Actually Work?You’ve been told to make SMART goals to get healthy and lose weight. But most people keep making the same SMART goals year after year. SMART goals aren’t enough!What Works to Finally Crush YOur Goals?You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems and habits have what it takes to get you to your goal.F is for ForeverR is for RoutineE is for EnjoyableS is for SmallH is for Helpful (to your roles in life)E is for ExperimentS is for Someone (to be accountable to)T is for Time-bomb (urgent)You can reach your goals with a DIY FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1. Whichever option you choose, you can finally reach your goals.ARE YOU A VIDEO PERSON?WATCH THE VIDEO HERE… Crush Your Health and Weight Loss Goals with Systems - YouTube Smart Goals aren't enough. Systems are where it's at if you want to crush your health and weight loss goals. And not just any system will do, you need the FRESHEST system to finally reach your goal. Join Treva Garcia, a weight loss and health habit expert, to learn the eight secrets you need to know to make goals for the new year that actually work. -- Real Healthy HabitsENJOY READING IT MORE?READ THE ARTICLE HERE… SMART Goals Aren’t EnoughIt's that time of year again when we're all starting to think about having a health and weight loss reset. Let's make some goals! Well, if you're like a lot of people, the goals that you're setting this year are the same ones as last year, and I think we've been led astray. We've all been told that to make goals, we need to make SMART goals. You know, make them specific, measurable, achievable, realistic and time bound. But what I’ve found is that SMART goals aren’t enough.  SMART Goals Are Like The Great British Baking Show So I like to tell people it's kind of like watching that awesome show, The Great British Baking Show. If you haven't seen it, go get yourself on Netflix. But, don’t do it when you’re hungry! Anyway, they have this technical challenge where the contestants are given a recipe. It's from a different country. They've never seen it before. They can't even pronounce that cake, and they're told to bake it.The problem is that they're just given some ingredients and a recipe that says bake a cake and frost it. You can imagine the results are not that great, and that's kind of how it is with a SMART goal. We're missing some ingredients. We're missing some steps. So through my work as a weight loss and health habit coach, I've discovered that there's a little bit more, and I'm gonna let you in on the secrets. Systems Are Where It’s At!Yeah, we've been told, “Oh, don't do a resolution.” We all know that. We've been told, “Make a goal.” But, I'm going to tell you goals are not where it's at. Goals are not enough. Yeah, goals give you the big picture, but they don’t tell you what to do to get there.So instead, I want you to think of systems. Systems mean habits that you can repeat over and over again to get you the result you want.So we're going to think about systems, not just goals. So if you are trying to get healthy or lose weight, you need a “Get Healthy, Lose Weight” system. Systems Break Goals Down into Achievable Habits Your goal is kinda like a big, big rock.   And you're going to take a sledge hammer and break that goal into pieces. These smaller rocks will be your habit systems.   You’re on one side of the stream and to get to your goal, you need to get to the other side of the stream. To get across the stream, you're going to take those pieces of your sledgehammered rock and you're going to use them as stepping stones. Those are the pieces of your system to get you across to your goal. So you need those systems. The Systems You Need to Crush It What systems do you need? With my clients, I use a Eat Better system, a Move More system, Optimize Recovery system, which is sleep and stress management. There's also a Retrain your Brain system, which is about your thoughts and your mindset. And then there's a Normalize Body system—if you're trying to prevent or deal with an already existing medical condition. Those are the habits that go there. You come up with the systems and then make habits within each system. It Needs to Be the FRESHEST SystemSo what do you need to do with that system to make it work? In order for us to have a good system, it needs to be the FRESHEST. We always need these acronyms to help us remember things. I know they can get kind of cheesy, but they do help. And especially for me who's in front of the camera, I need that help.  So FRESHEST.F is for Forever F is for — forever. That system needs to be forever. If you want to keep getting the results over and over again— if you want to stay at a weight or stay healthy— you can't just do it once. You’ve got to think long term. So this system needs to be something you can do forever.  R is for Routine What about that R? Well, the R is going to be routine. It needs to be something that can be a habit. Something you plan out. You practice it over and over again. It's on habit mode. No willpower needed.  E is for Enjoyable Let's go on to E. Here's something that you probably have never thought about. It (the habit) needs to be enjoyable. I remember all those old SMART goals I used to make. They were “eat 1500 calories” and “exercise for an hour a day.” None of that's enjoyable. In order for you to keep something up, there's got to be some aspects that you enjoy— that feel good. So you’ve got to focus on that.  S is for Small Now the S is going to be for small. Oh, most of us want to “go big or go home.” But when it comes to starting out with goals, you need to make them small. In fact, smaller than you think you need them to be. But here's the thing, if you want to be successful, you need to have some success. Because that success is going to throw you forward into more motivation and more goals, and it becomes a great cycle. So make sure they are small.  H is for Helpful What about H? H is for helpful. That means it's got to be tied into something that's really, really important to you. It's helpful to you in your roles in life—like a mom, an employee, and a spouse. So you can't just say, “I want to lose 20 pounds.” It's got to mean something for you. So if it's going to help you have energy to take care of your kids, or if it's going to help you have the stamina to get through your day as an employee, those are the “helpful” things that you need to make sure you're thinking about when it comes to setting up that system. E is for Experiment All right, so now we're on to another E for that FRESHEST system. E—This time it’s going to be experiment. You are not going to get it right the first time, so don't get mad at yourself. You're going to plan it out. You're going to have a backup plan—because things aren't always gonna go the right way. You're going to try it. Some things are going to go well, some aren’t.  You're going to tweak it. And you're going to do that again. So make sure you have compassion on yourself. It's not going to be right the first time— and that's okay. That's how it works.  S is for Someone (to Be Accountable to) The last S is going to be someone. I know this is a stretch. What I mean here is that you need “Someone that you can be accountable to.” Oh, sometimes it's just so hard to follow through unless we have some accountability. So a friend, a neighbor, a coach—that is going to help you to get those results that have been hard to get. T is for Time-bomb So the last letter is T. T stands for time-bomb. Yes—like a ticking bomb that's going to go off if you don't reach that goal. It needs to be urgent. You know, like an upcoming high school reunion or a doctor's appointment where your doctor's going to say, “Yeah, you need to go on medication.” That's when my clients really make big changes and get it done no matter what happens. Sometimes you need a little help manufacturing a little bit of urgency or a little bit of “time-bomb”. But if you can get that going for you, there is nothing stopping you.  What to Do NextWant to DIY your FRESHEST System?If you need a little help with your FRESHEST system to getting healthy and losing weight, you can check out my video/ blog post next week. I’ll help you by going through an example of a FRESHEST system together. You’ll also be able to download your own FRESHEST Checklist to help you make the systems that.. ..read more

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