Bariatric Mindset Book List on Amazon

Happy January 2021 everyone!!

So many people are asking me - “Where can I get your books?” or “What books do you have out now?”

I decided to share the list of ALL the products I have available on Amazon. Additionally, I’ll be working on a more exhaustive list of all the other books I recommend to clients as well that are on other topics (non-bariatric, yet related). That is coming soon!

Until then, if you’re looking for Bariatric Mindset books and resources, here you go! Happy Shopping!

Bariatric Mindset Success Book - https://amzn.to/35s2ShP

Release Your Regain - https://amzn.to/2LhJ1ef

Rediscovery You Journal - https://amzn.to/35oBCAP

Color Your Confidence Journal - https://amzn.to/39kxCCv

Bariatric Mindset Accountability Workbook - 3 months https://amzn.to/3nut3KL

Bariatric Mindset Accountability Workbook - 6 months https://amzn.to/2JYWgjk

Note: As an Amazon Associate I earn from qualifying purchases.

Good Grief

Whether you think it's a "happy" day or not, we all need some love, compassion, and space these days..

This year has NOT been the best for anyone, and it's been a struggle for many to get through the day to day.

Just this week, I've spoken with clients and my group about GRIEF.

The collective grief of this whole year in many ways is catching up and it's time we really pay attention to what it's guiding us to learn.

The grief many are experiencing are beyond what we think of when we hear the word "GRIEF".

While some may have lost family due to COVID-19, there are others struggling with various other casualties of this entire year.

There's the GRIEF regarding..

the LOSS of connection
the LOSS of freedom to roam, be, to gather, etc.
the LOSS of normalcy
the LOSS of what we know to be true
the LOSS of control
the LOSS of any semblance of certainty (even if we didn't have it before!!)
the LOSS of travel (spontaneity, vacations, and a sense of wonder)

......and so much more!

Many still struggle with economic hardships, while others are thriving.

And, this is the time of year when we TEND to gather most.. and this year, it will be the least.

I send love to all of those living alone who are struggling with loneliness and who need physical touch.

There's so much to grieve this year.. and at the same time, I'm called to ask (for myself) and to have you ask (of your own situations and grief)....

WHAT CAN WE LEARN FROM IT??? WHAT IS IT TEACHING US?

As you'll hear in an upcoming episode of the MACROS & MINDSET podcast which will drop next week, we've all had something to grieve this year. Everyone's loss looks different, yet we have the opportunity to see it from many perspectives.

If we ONLY see the awfulness of it all, we could slip into an even darker place..
If we ONLY see the wrongness of it all, we could slip into anger or cynicism which could end up with blame and pointing fingers.
If we ONLY focus on how horrible it is, we may miss the gifts.

Some of you might say.. GIFTS?? What could you even mean??

First of all.. while there may be struggle, loneliness, darkness, and pain, there could also be an opportunity to see and be grateful for the things we DO have right now. It could be an opportunity to revisit grief, and allow yourself to sit with it, grow from it, so that you CAN move through it, in your own time.

It could be an opportunity to also work through the feelings that may have been "stuck" for a while, and create new patterns for both mental and physical wellness.

It could be an opportunity to use solitude to change patterns, to pray, to meditate, to create or grow a spiritual practice, to learn new recipes, or to get fit in new ways (at home dance, yoga, etc.).

It could be an opportunity to learn something and take a class, apply for that degree, or go back for another degree, etc.

It could be an opportunity to reflect on one's life and see if there needs to be a redirection of sorts. It can also be a time for COMPASSION, SELF-CARE, or to REFOCUS on your most basic needs.

And, it can also be a time that you acknowledge "what is" so that you can work through it with both GRIT and GRACE. This isn't the time to pack your plate full of stuff, but to HONOR where you are and what you NEED most - for your mind, for your body, for your soul.

And, this all reminds me of an email I sent back months ago titled, "It's okay to not be okay"

You can find that on the blog here

Whatever is coming up for you this week, I sincerely wish that you are able to glean the wisdom from it all. I hope that we are all able to find the hope, love, light, and peace in all the darkness of the grief that has been felt this year.

I've always heard, and believed, it's always the darkest before the dawn.

Keep the faith, refocus on yourself, and give yourself what you need MOST right now - whatever that might be.

I hope this message serves you well..

Healthy Boundaries and Connection

It's the beginning of Thanksgiving week here in the United States. While I know we have many here with us that aren't in the United States, I hope that this email still finds you and serves you well as the concepts are transferable to other times.

We are still getting hammered by COVID, seeking connection, and struggling with setting boundaries.

You might be setting FINE boundaries, but many are still struggling with how much connection is too much, while others are really hurting, and needing connection.

This is the time of year when we tend to celebrate the beginning of the "official" holiday season and it's been such a heartbreak for many to not spend it with family. Even in my own family we've had members not happy that we won't be doing our traditional gathering and have limited it to only a few in our inner circle, for us and for them.

As a result, they have gotten angry. In the past, I would have let this bother me. I would have let my old pattern of POOR boundaries creep in, giving in and giving up. Instead I've been using the phrase, "I know this is hard on everyone, and I'm still not willing to take the risk."

See, this is because people make MEANING from what we say. When I say "NO, I can't see you" people hear, "You're infected, or I think you are.. or I think you're not being careful enough." And this creates even more disconnection than before. This is NOT the intention.

This may come up with your family too. What is the intention behind their words? What meaning are YOU making of it? Is it helpful and productive? Or harmful and destructive?

This is NOT a blame game. This is NOT about who has the better masks, situation, etc.
This is just about doing the BEST that we can with what we have.

Just last week, I spoke with a client (58) whose younger cousin is in her early 40s with no previous health conditions fighting for her life. This isn't my story. This may not be your story, or a story of a family member of yours. But, it's someone's story. And, in my mind, I don't want it to be my story. So, I'm going to do the best I can with what I have to keep myself away from others and to keep my family safe. This doesn't mean I'm judging you for your decisions. This just means I'm doing what I can for me and my family.

Additionally, I don't know if I'm a carrier or not. I could be totally asymptomatic. So me setting my boundaries is me doing what's best for me and you.

And.. I firmly believe that if you stay home or if you decide to attend a 10 person gathering - that whatever you decide, you'll be deciding it from a place of doing the best you can with what you have at that time. Period.

Right now we are calling on ourselves and each other to make EMPOWERED decisions for what's best for our own.

This is why setting boundaries and sticking with them are so essential.

On the flip side however, we THRIVE on connection and are struggling with being more disconnected than ever. We need each other. We need support. We need to give and receive love, friendship, fellowship, etc. And, this is missing right now.

Does that mean we drop our boundaries? Or does it mean we still hold firm and find another way to connect?

Whatever you decide is best for you - remember you are doing the best you can with what you have right now.

This situation is also calling on us to do things differently and put ourselves out there in new ways. It's calling on us to ask for what we need, use our voice, and speak up. This is because in person people could tell you weren't doing so well, and now we don't have that. So you are now required to speak up for yourself and say "I need help. I need support." rather than to wait for someone to see the struggling in your face.

This is also a time people tend to ISOLATE. Shame, darkness, and emotional eating all happen in secret, in the shadows, and when people ISOLATE. It's important that you stay connected with us, with your family, with others so that you don't fall through the cracks.

As a reminder you can ALWAYS post in Bariatric Mindset Mavens!! That's what we do.

How can you connect to your loved ones in a healthy productive way?
How can you connect to gain support and love in NEW ways?
How can you get YOUR NEEDS MET while also staying safe?
How can you ASK for the help you need and feel good about it?

Sending you love and light this very difficult holiday season.

We are here to guide and support you through!

A 2020 Month to Month Goal Plan for Bariatric Men

[Guest Post from Dr. Brian Grossman.]

I hope you're not thinking this will be the regular goal setting plan that you've been through time and time again!

This plan is been created through research and my personal experience. It also comes from feedback during patient interviews and in weight-loss groups for the past 7 years.

First a little bit about myself: I'm a psychologist, former lap band weight-loss patient, and had gastric sleeve surgery 6 months ago. Through the last 7 years, I have learned more than any research study can teach anybody.  Through trial and tribulations I've learned what weight gain means, why and how it happens, and now believe the missing piece all along has been coping with the emotional issues related to weight- loss .

The holiday period has always been about food, family, food, sweets, friends, office parties, food, relationships, dating, marriage, kids, and of course, food. This all changes once you have Bariatric surgery. After Bariatric surgery though it’s about health, family, kids, friends, relationships and healthy food choices.

What is your mindset about the holiday season? Mindset is a huge component of success on the bariatric journey.

So many of us talk about “only one indulgent desert, or one cheat during the week.” But for many people, the idea of indulging or cheating during the holidays works for them and weight gain/health issues are not an issue. However, for others it isn’t that way. Did you know that Jan 2 is the highest level of gym memberships and home gym equipment purchases? Did you also know that 50% of all new health club members quit within the first six months of signing up according to the International Health, Racquet & Sports Club Association. By March new member attendance has diminished "considerably". Though I don’t have the statistics, I’m sure the home gym equipment for many has clothes laying across it or it’s gathering dust.

So, how do you handle the holidays on this bariatric journey?

The best way to make it through the holiday period without gain, dumping or generally being uncomfortable, is to write down goals. Goals that are written succeed!

Some of the goals or ideas you want to write out includ:
• What will you do for fun?
• What are your favorite recipes?
• What are your portions?
• How do you think, or how have you felt eating small portions and eating healthy while other are indulging?

Writing it out helps your subconscious prepare for making better choices.

When it comes to all of your favorite recipes, MOSt can be adapted to low sugar, low carb, TASTEY, DELICIOUS options. As long as you substitute, and stay on your portion plan, you can do this, have fun, celebrate and keep the weight off.

A sample goal plan looks like this:

·      FUN: Spending time with the grand kids and teaching them to cook with grandpa!

·      Picking the recipes for holiday events and adapting them or looking for alternatives.

·      Favorites: Butternut squash soup, Chicken soup, Brisket, sweet potato casserole with cinnamon and pecan topping, egg salad for snaking, Cauliflower rice/broccoli mashed potatoes, assorted fruits for dessert.

·      Teaching the family how to use the Instant Pot and Vitamix.

Again, my example may be boring, but writing it out helps me keep to the plan. Once you write out your plan, you will have a roadmap to follow through the holiday season.

If you are searching for more information and support for your bariatric journey, then check out our new Men’s Coaching Program. You can find more information here.

Avoid regain this holiday season: Attend the Survive the...

It’s almost that time!! Turkey day and Black Friday have already gone, and you know that that means right?? Eeekkkk....

Holiday decorating?? No..

The holiday season and seasonal weight gain!!

Say what??

I started seeing the posts over the weekend about overeating, and regain.

Did you know the average person can gain anywhere from 10-35lbs during the holiday season? Scary right?

So many people put their journey ON HOLD during the holidays believing that in January they will get back on track. According to the research I’ve found, it can take up to 5 months to get regain OFF again!!

My theory is.. let’s STOP regain to begin with.. and if you already have regain, let’s work on getting that off in December. Why wait until January??

You don't have to be in deprivation to enjoy the holidays, you've just got to DO things DIFFERENTLY, and follow that plan.

At the very least, you can maintain through the holidays - not gaining any more.

This is the time of year when people struggle the most with family drama, feeling left out, triggered my emotions and comfort food...

And while we wish it was the most cheery time of year, for post-op bariatric patients it can be a struggle. There are so many potential triggers that pop up at this time that can cause off track behaviors.

But that’s not all. There’s so much more to the struggle... and we want to conquer it!

Because if it were that easy to stay on track, we would all sail through the holidays.

There are other issues that impact the holidays and your eating behaviors..

Family drama
Feeling left out
Working too much
Balancing normal life and holiday expectations
Lack of priorities and planning
Poor time management, Overwhelm and not knowing where to begin
Attending holiday parties as a post-op

Don't fall for the trap of, "oh I'll get back on track in January", because a LOT of doubt, off-track behaviors and weight gain can happen between now and then.

Which is why I want to help you avoid all of that!

And.. it’s why I have created the "Surviving the Holidays and overcome overwhelm masterclass"!

We will give you a solid plan to help you build better boundaries, stay on track with your eating, keep your weight off, potentially lose weight over the holidays and stay emotionally SANE!

Get instant access to this exclusive training on Surviving the Holidays and Overcoming Overwhelm!

In this masterclass training you will receive guidance on the following:

• Priorities and Time Management during the holidays
• Handling Holiday Craziness & Stay sane during the holiday season, Maintain or Obtain Emotional Stability
• Appropriately manage your personal boundaries and emotions when dealing with family and/or holiday drama, handling difficult family members
• Mastering interpersonal communication when drama arises – what to say when to say it
• Attending Holiday parties with ease & how to make the most of them – fitting in when you may feel left out
• Handling Food Cravings vs. Emotional Eating
• Continuing with your Bariatric Basics (protein first, water, sleep, supplements, exercise)
• Mindset around Holiday Food & Staying on Track - Avoid Regain
• Motivation to keep you going when things get crazy

You will also get a Masterclass exclusive workbook to complete your Holiday meal plans, Holiday schedule, priorities checklist, and have a list of key phrases to help you set better boundaries this holiday season.

You’ll also have 5 go to strategies to help you get calm, stay away from trigger foods, and a SOLID plan for mastering these the HOLIDAY season all while STAYING on TRACK through the new year!

And.. if that’s not enough...

It’s going to be fun, educational, practical and applicable to daily life!

Walk away with implementable strategies for the holiday season!

Get Instant Access Here!

And… when you get this masterclass - you’ll get the HOLIDAY HUSTLE masterclass as a BONUS!! TWO holiday masterclasses for the price of ONE.. guiding you to keep the weight off this holiday season!

(Please note: Members of M3 get our holiday masterclasses for FREE as a bonus with their membership.. Want to know more about M3?? Check out our M3 holiday special here.)

See you on the inside!

What's Your Thanksgiving Day Plan?

I realize some of you are not in the United States, but for those of you who are, I'm sure at some point you asked yourself, "what will I eat?", "what can I eat?" or maybe even "how do I avoid the crap?"

Likely you’ve already started thinking or planning your own menu items for this week’s festivities. And hopefully you’re creating items that will help you in continuing to achieve your long-term weight loss goals.

Although there are so many carb heavy dishes around the holidays, it can be so easy to make low-carb dishes that conquer the craving without impacting your goals! You can visit my friend and colleague Patricia Hill, in My Bariatric Kitchen on Facebook, or you can even check out recipes on Pintrest. The point is to make it easy for you to eat bari-friendly!

This Thanksgiving - like everything Thanksgiving since surgery, I focus on protein first. Then veggies. Then everything else. There's not much room, so this is how I stay focused on eating healthy. Also, since we can't eat that much, working from a smaller plate also helps regulate how much you put on it because no matter HOW many years out you are from surgery, your eyes are ALWAYS bigger than your stomach.

Sure, you can decide to splurge and have a bite or two of that special dish, it’s important however that you DECIDE in advance how much you plan to have and when.

This will help you to avoid overeating, or serial grazing. Thanksgiving is typically a "grazing" holiday anyway, but to avoid this type of grazing, eating every 4-5 hours will help you keep track of your "meals" rather than just random grazing throughout the day.

This year we are having turkey, butternut squash roasted with swerve (brown), brussel sprouts, loaded cauliflower, and swerve sweetened cinnamon apples.

What's on your MENU? Share with us inside the Bariatric Mindset Mavens group.

Other top tips for Turkey day....

1. Keep track of what you're eating. While it may not seem "sexy" to track on Thanksgiving, it will actually give you perspective of what you're eating and how much. This will help you gauge how you're doing and help you keep track of your nutritional needs.

2. SLOW DOWN.. enjoy each taste, and be mindful of your bites! This helps you to avoid "over-stuffing" of your pouch during your meals. This way you can avoid feeling sick or "stuffed" (literally!).

3. Make sure that you're staying hydrated throughout the day. And... be sure that if you're having alcohol that you are paying attention to how much. Alcohol, like caffeine can dehydrate you, so making sure you are drinking water is essential. Also be sure to wait 30-min before and after meals to sip, sip, sip!

4. Use a small plate. I love Livliga brand plates, but really any small plate will help you stay on track and keep your EYES in focus, so you don't put too much of anything on your plate.

5. Move your body - this is just as much for your mental health as it is for your physical health. Go for a quick walk outside if you can, or walk around your living room or den. Have a dance party to keep the family active too! This will help your digestion and also keep those endorphins high!

I hope these tips serve you well!

FIVE ways you give away your POWER & how to get it BACK!

As we get closer to the holidays, I wanted to talk more about your personal power, habits, and perspective. You may not realize all the times that you give away your power. You may even be questioning what that even means.. and you might be asking "what power?"

See, the thing is, you have power. We all have power. We have the power to change our lives. We have the power to create our desires. We have the power to do what we REALLY want to do, and yet there are times that we either don't acknowledge that power, or we give it away.

We dismiss the opportunities based on limiting belief systems, inner turmoil, emotional struggles, trauma, or fear.

Fear is big. Fear covers many reasons we limit ourselves and can be a BIG way we give away our power. To keep things succinct, I'm going to cover a few ways we GIVE our power away in the middle of our weight loss process.

Here are the TOP 5 that I've come across in my practice...

1. Eating off track or indulging in unhealthy choices resulting in lethargy, pain, or weight (re)gain (conscious or subconscious)

2. Don’t follow through with things you said you would do, moving your body, prepping meals, etc. and as a result, these things don't get done.

3. When you say "yes" to something you don’t want to do because of FEAR.

4. When you turn down opportunities that are guiding you to grow because of FEAR.

5. When you procrastinate what you COULD do today and promise it for "tomorrow".

ALL of these LIMIT your power and cause you a slow down in the progress that you SAY you want to create. The most common way to GIVE away your power is to SAY you want ONE thing, and then to act opposite of that. While this may be completely unintentional it's a result of not being on board or in alignment with what we SAY we want.

This can happen for many reasons: mindlessness, busyness, poor planning, lack of time management, lack of prioritization, too much on one's "life" plate, etc. While some like to call these out as excuses, I'd like to say this is a way to learn from past behaviors in order to SHIFT and GROW.

See....

Your POWER is in the presence. The more present and intentional you are, the more in touch you are with your actions and behaviors.

And.. as we move towards a NEW YEAR and a NEW DECADE.. you are being called to get INTENTIONAL and FOCUSED on what you TRULY want..

I learned long ago that this whole post-op process is LIFESTYLE change and NOT a diet.. and that I was being called to MUCH greater things beyond the weight. Similarly, many of my clients are called to do the same and it's the FEAR of who they want to become that usually scares them the most.. either the fear of success or fear of failure.

The ONE way to flip the script on this old pattern of giving your power away is to TAKE IT BACK and claim your ability to "get it done" one step at a time..

Like Dr. Martin Luther King Jr. is being quoted as saying, "You don't need to see the whole staircase, you only need to take the first step."

This week take your power back by practicing awareness, or being present of your behaviors. Or, you can take action on something you keep pushing off. Whatever YOUR step is.. start this week, and keep going. Let us know what you're working on in the Mavens group so we can support and celebrate your bravery!

Helping you take your power back.. ONE STEP AT A TIME!!

What am I grateful for???

I love this time of year.. Fall is my favorite season if you haven't noticed.. and I love sharing the celebrations of the season. This time of year, I love practicing GRATITUDE..

Maybe you've seen my last two emails where I've shared my FREE 30-Day GRATITUDE CHALLENGE that I run in November..

I love this because it helps open up our minds and hearts to seeing things differently..

So I'm going to share a little about my gratitudes and my gratitude practice.

Personally, I don't only do this in November - I do it ALL year long.

At the end of each and every day, I write a full page of things I'm grateful for. This has been a practice I've had for a few years now and it really helps me stay focused, grounded, and blessed!

I'm grateful that I get to do such powerful work and help people across the world, change their brain and behavior!

I'm grateful for my new body and my new life!

I'm grateful for my family and how easy it is for me to moveee!

And of course I'm grateful for YOU!

Additionally.... I'm not just grateful for the good stuff.. I'm grateful for the crappy stuff too!

Despite what some might see as struggles, I'm grateful that I've had to go through all that I've went through to get me to this point, because without my struggles, I wouldn't be where I am..

I'm grateful for the rejections.. I'm grateful for the difficulties..

I'm grateful for the lessons I had to learn.. so that I could grow into the person I am today..

This is what gratitude is all about.. seeing past the struggles, seeing past the insecurities, seeing past the days where you didn't think you'd get passed the kicking and screaming because life was tough.. and still when you see that it's ALL for a purpose, even if you can't see it at the time... hindsight helps you see.. that WOW.. if I hadn't gone through all of that.. I wouldn't be WHO I am today..

So, even though I had to go through a pile of pain, I'm grateful that God used me in this way to share the tools I've gained to do this powerful work.

For me, gratitude is a foundation of the mindset work that I do in my own life. Just like water, I don't go a day without it, and when I have, I've realized, I don't feel as good.

See there's actually a science behind gratitude.. Let me share this with you.

When the brain feels gratitude, the parts of the brain that are activated include the ventral and dorsal medial pre-frontal cortex. These areas are involved in feelings of reward (the reward when stress is removed), morality, interpersonal bonding and positive social interactions, and the ability to understand what other people are thinking or feeling.

Gratitude also has the capacity to increase important neurochemicals. When thinking shifts from negative to positive, there is a surging of feel-good chemicals such as dopamine, serotonin and oxytocin. These all contribute to the feelings of closeness, connection and happiness that come with gratitude.

Gratitude builds on itself. We know the brain changes with experience, so the more that gratitude is practiced, the more the brain learns to tune in to the positive things in the world. This isn’t something that tends to come naturally. We humans have a negativity bias, which means that we’re wired to notice threats in the environment, essentially this means we are hardwired for fear. This is a good thing – it’s kept us alive since the beginning of time – but in addition to being alive, we also want to be happy.

When there is too much of a focus on the negative, gratitude can be a way to nurture a more positive focus, and teach the brain to spend more time on the feel-goods and less time hanging on to the things that suck us dry or bring us down. With the brain primed to notice the negatives, we need to not only teach it to tune into the positive, but also to hold those positives for long enough to have an effect. Our default position is to let the good slide off us fairly quickly, so we need to be VERY DELIBERATE about holding on to it for long enough to change the brain.

Dr. Rick Hanson is a psychologist that has done plenty of work in this area and has found that holding (focusing on) an experience for 20-seconds is long enough to create positive structural changes in the brain. Gratitude gives space for the positive experience to expand, or for us to ‘re-experience’ it, rather than having us move quickly move on from it.

Gratitude has the added power of initiating a social loop that has the potential to expand the good for everyone involved. The more gratitude we feel, the more we’ll act in a prosocial way towards others, which then encourages their feelings of gratitude which will make them more prosocial … and this is how the beautiful cycle of gratitude is created!!

There are plenty of ways to practice gratitude, but however it’s done, it’s important that it’s done with consistency and originality. Our brains like ORIGINALITY. They love it actually. … Our brains quickly adapt to anything that stays constant (consistency) and also needs something NEW to keep the ideas FRESH and STIMULATING (originality)!

This is why the joy we feel for things that have us swooning in the beginning, soon lose their shimmer. Our brains adapt and when they do, they go looking for the next special thing.

Gratitude can change this. With gratitude, we’re constantly giving our brains something new and positive to focus on (provided we practice gratitude for different things, not the same thing). Being grateful for the same things every day, even if they are important and worthy of enormous gratitude, won’t have the same effect on the brain as finding something positive and new each time.

As for consistency, it sounds easy enough to practice gratitude consistently, but if negative feelings tend to cozy up to you to quickly, it might be more difficult than you expect. To work around this, start small. Things that take more effort will always seem further away and more difficult – that makes sense. The more difficult they are, the less likely you’ll be to see it through.

Also, this is why I’ve created 30 different PROMPTS for the FREE 30-DAY GRATITUDE CHALLENGE giving you NEW novel ideas to practice gratitude with..

Share with us in the FB group how you’re changing your perspective, your attitude, your brain, your WLS journey, and your life, through practicing gratitude..

Let's do this together! :)

In love and light,

Tis the season for GRATITUDE...

I hope this email finds you well. This month I like to practice 30-days of gratitude to really bring out the theme of the month along with the holiday of Thanksgiving.

When we focus on what we are grateful for amazing things happen. And, there have been more studies done within medical research to show the impact that practicing gratitude can have on our lives. Gratitude has been linked with improved health and well-being, strengthening our connections with people, and helps us see the "good stuff" that already exists in our lives but that we typically overlook.

So what does this have to do with your WLS journey???

Soooo much more than you ever knew!!

How often have you compared yourself to someone else's journey??
How often have you felt resentful of your body? or frustrated with a stall?
How often have you been angry because "it's not happening fast enough?"
How often have you eaten so fast that you didn't get to fully "appreciate" your meal?
How often have you asked "what's wrong with me?" rather than celebrating the successes?
How often have you taken for granted fully functioning body parts?
How often have you taken for granted running water, clean water, a roof over your head?
How often might you have taken for granted insurance approval (if you went that route)?
What else might you be taking for granted on your WLS journey for feel resentful of rather than grateful for?

In other areas of life..

How often have you been resentful or angry because things didn't go your way?
How often have you been upset for ONE reason or another, or expect the worst instead of expecting the best?
How often do you expect "the other shoe to drop" rather than expecting joy?

And.. Many of us in our society have an "entiteld" view of things and as a result this can leave us feeling resentful, frustrating, and angry.

Over time there can be a habit of mentally preparing for the WORST, or expecting disaster, or upset that things aren't going our way, which over time DULLS our capacity for experiencing JOY. Dr. Brene Brown says that "when we lose our tolerance for vulnerabilty, joy becomes foreboding."

In response, GRATITUDE which can be very grounding, can help shift our perspective away from future worries or past regrets and guide us into experiencing experiences with appreciation and awareness.

And... when we shift this perspective, we can see that there are SOOOO many things to be grateful for even if we don't have EVERYTHING we could ever want in life.. Yet it's the small simple things that sometimes mean the most.

And still, there are many things we can be grateful for.. even during difficult times.

Gratitude has a way of shifting your perspective to see something differently.

The late Dr. Wayne Dyer is credited with saying "When you change the way you look at things, the things you look at change."

The point of this is that often we take for granted this SECOND CHANCE that I like to refer to it as, and instead of living every day to the fullest, we can forget that this is an opportunity to reconnect with our bodies, start fresh, do things different, and really LIVE...

Instead of focusing on where you are NOT yet, start to focus on what's going well, and what you ARE doing well...

Sure, there's always room for improvement, and yet this is part of the MINDSET shift.. to start seeing things in a more positive light and knowing that growth comes over time with consistent efforts, not overnight...

Also, instead of asking "why is this happening to me?" start to shift that to.. "what can I learn from this?" or "what can I do differently?"

This will help you shift your perspective and also see what GROWTH may need to happen WITHIN you, before it can happen OUTSIDE you...

With this.. I invite you once again to join our FREE 30-DAY GRATITUDE CHALLENGE...

Come join us in the Mavens group and share what you're grateful for each and every day and how this practice is changing how you feel, live, love, and work in your life and on your WLS journey...

Helping you ONE mindset shift at a time..

Mindset TRICKS & a zero calorie TREAT

I know we STILL have Thanksgiving before the season REALLY kicks off... but according to the stores, it's already happening. YIKES!!!

This also means that many people start to treat their workplaces, and homes like the holidays are on their way... which means.. it's BAKING SEASON!! And.. people bring in cakes, and cookies, and the offices are infiltrated.

Or, if it's not at work, it might be your friends or family that start baking, cooking, or bringing these treats home. It can feel like the focus of the holidays is ALL about food, and that's why this time of year, it's important we bring our "A" game, and create healthy boundaries with food, only eat when physically hungry, and learn how to deal with all the food that may be around this time of year, because sometimes it may feel like it's calling your name.

We essentially have exactly 4 weeks until Thanksgiving.. and another 4 weeks between Thanksgiving and Christmas.. EEEEEEK!!!

.... And you know.. and I know... a LOT can happen between now and then...

This is the time when we need to be clear on WHAT we are allowing into our lives, and what we need to BE clear to STAY away from in order to stay on track....

When you get clear on your goals - this helps you see what priorities are important to you. It's more than just goals though, it's about seeing food differently, experiencing food differently, and living LIFESTYLE change rather than falling back into the DIET mentality..

The "I"ll start tomorrow" or "I'll start in January" attitude is part of the problem.. because this keeps you stuck in old patterns, and the cycle continues, until you stop it.

And, like I've said in previous emails - we have LESS than 3 months.. and almost less than 2 months now.. until the end of this YEAR...

I promise, I'm not trying to be all SPOOKY and scare you into oblivion.. (BOO!).... but because life goes soooo fast and sooo many people are still living life on AUTOPILOT... it's hard to believe we are completing a DECADE in a matter of months... we're not just completed 2019... but we're entering a new DECADE.. let that sink in a minute...

When you think back to where you thought you would be at the beginning of this year, what goals did you set for 2019??? What promises did you make? What actions did you commit to? And.. what did you ACTUALLY follow through on??

See, we tend to OVER-PROMISE ourselves regarding we can accomplish in 3-months, 6-months and so on. We also tend to UNDERESTIMATE what we can do daily in small action steps.

And... I know many people who will say "screw it" through the holiday season hoping they will use the hype of January and resolutions to try to get back on track.. and here's the truth.. when you allow old habits to creep in, it takes a LOT longer to kick them back out again, regardless of what time of year it is.. and there's no magic bullet.

This is why I strongly encourage support, outreach, and a solid plan of action.. and create the mindset shifts now to lead you to the finish line this YEAR... not next year... THIS YEAR!!

Let's leave weight we choose to lose in this year.. let's not carry it into next year, or make promises for next year that we couldn't keep to ourselves this year. Next year has no more magic than this year.. it's US and our commitment to ourselves that make a difference in the end...

So... We officially have 8.5 weeks LEFT in this year!! What will you choose to do with it?

What do you want to accomplish in your time left in 2019?
What did you ORIGINALLY set out to accomplish this year? Did it happen?
If not, what can you change, and what CAN you accomplish over the next few weeks?

Regardless of where you are, you CAN take back the reins and decide right now to change the end of this year, and make strides toward your goals..

Here are some MINDSET TRICKS to keep you focused for the next 8.5 weeks...

1. TRACK everything you're eating as this helps you be MINDFUL of your choices
2. Bust a MOVE - dance, walk, jam.. move your body for fun and fitness
3. BARIFY your holiday favorites so you don't experience FOMO (fear of missing out)
4. CLOSE the kitchen or pantry between meal times
5. Stay HYDRATED by sipping water and if you get cold, add some zero calorie decaf hot tea throughout your day

And tell us how you're doing in the Bariatric Mindset Mavens group.

And.. the ZERO CALORIE TREAT is an INVITE to our 30-day GRATITUDE Challenge for November.. It starts tomorrow.. so be sure to sign up! And we'll be sharing our ideas in the FB group.. so come hang with us there!

FREE 30-DAY GRATITUDE CHALLENGE
And.. if you know yourself and you NEED additional support because you struggle with doing these things on your own... don't get stuck in old patterns!! We are here to help!

We are still enrolling for our M3 membership group for the holidays and with this 3-month membership you'll get the HOLIDAY HUSTLE Masterclass ($69 value) as a BONUS!! Don't get caught off guard without the support you need to keep yourself on track this holiday season.

You'd be surprised at the things you can achieve in a short time when you commit to the SMALL steps.. but instead many people try to take on TOO much.. and then feel overwhelmed or sabotaged. We encourage community, connection, consistency, and... commitment to yourself. This helps you move leaps and bounds even during the holiday season!

How will you end this year?? Don't leave it to fate.. Take back control... Join us in M3 and gain access to the bonuses!!

WHAT is M3???
M3 is the Bariatric Mindset Mastery Membership which is comprised of video trainings, worksheets, journaling prompts, weekly Monday Motivation lives, and a close-knit group where you can share and feel heard, and actually work through the conflicts that you might be dealing with. It’s a group that offers a basin of support when you need it most. And, you’ll gain access to monthly themed trainings and challenges that help you succeed through this season so you keep the weight off and focused on your goals!!

M3 is the Bariatric Mindset Mastery Membership where I've made it super easy for those to get connected to a support system with:

• daily prompts

• bi-weekly trainings

• bi-weekly Q&A

• bi-weekly journaling prompts

• bi-weekly tool worksheets

• weekly nutrition tips

• weekly fitness trainings.

• And *NEW* bonus holiday trainings when you sign up for 3-months or more!

In this group, you have the opportunity to shift your perspective and your mindset, all while creating lasting lifestyle change - and you can do this from the comfort of your own home. We also have support structures in place to help you reach out to our members when struggling, or sharing your successes to inspire others. We are a tight community filled with love, compassion, and connection. Our video trainings are always recorded so you can watch them any time of the day or night.

And with your 3-month or annual M3 membership subscription, you'll gain access to the HOLIDAY HUSTLE masterclass, and the HOLIDAY MINDSET & MACROS masterclass I am doing with Patricia to help you get through the holiday season eating yummy foods all on plan!! It will be an event your brain, body, and tastebuds will thank you for! It's a super deal that you can't pass up!!


This brand new *EXCLUSIVE* Masterclass is called the HOLIDAY HUSTLE, and it’s currently ONLY available as a BONUS with a minimum of 3-months in M3.

In M3, we’ll provide you with the support you to get through the new year and beyond. This can be an early holiday gift to yourself, or your holiday survival kit as you attend parties, head into work, or get through family gatherings.

This is super *BONUS* that won't come with future offerings, so if you're on the fence about M3, this is an opportunity for you to try it and get all these other goodies for free.

Get access to M3 and these awesome masterclass bonuses HERE!

See you on the INSIDE!!