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Regaining. Let’s talk about it – Episode 13

This podcast is a musing about regaining. It happens. Let’s talk about it. This 20 minute episode discusses some hot tips to beat those habits that creep back in. But of course there is not one answer but each person has a sweet spot/zone where maintenance becomes natural and easy. And that sweet spot is not based on information or science, it’s based on listening to your body, flowing with with the changes in your life. It’s not static, it’s not a checklist, but rather based on tuning in, doing what is right for you. Of course your coach can offer ideas, questions, suggestions that help you and guide you to your answers. Some of it is trial and error as you experiment with what feels right for you. There is hope, it’s always working out, you just have to soften, open your heart and see it that way. Life is good, life is sweet, it truly is. Allow the divine to flow through you.

blessings,

zan

PS

95% of our content is all made available on this site. Our Patrons over at Patreon get access to unique content such as a private blog, bloopers, recipes, special podcasts, promotions and they test new material and they receive lots of love and appreciation for supporting the blog. Last month I did a private podcast on coaching in January and what a coach thinks about when so many people want to start in January. When you join Patreon you also get access to all the content that has been previously posted. Lots of good stuff 🙂

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Moyra, client age 57, on being loving – Episode 12

You want to listen to this just because Moyra’s voice is so soothing and peaceful. She shares about her weight loss journey, the ups and downs (no pun intended), and finding peace with herself, her weight, and staying true to what feels right for her.

This was technically a phase 4 check in but we both knew it was also going to be a podcast so it’s not quite a phase 4 check in but it is. Phase 4 is an exploration, it often involves a deeper look at yourself and what truly makes you happy. We discuss discipline, yoga, being loving to yourself, carbs, the scale and much more.

I truly believe this episode can help you find your own answers. You likely will hear things a coach would say but it sounds so different coming from a client. Funny that. Take your 30 minute daily walk or sit down on the couch and enjoy. Let me know what you liked and what else you’d love to hear about.

PS

95% of our content is all made available on this site. Our Patrons over at Patreon get access to unique content such as a private blog, bloopers, recipes, special podcasts, promotions and they test new material and they receive lots of love and appreciation for supporting the blog. Last month I did a private podcast on coaching in January and what a coach thinks about when so many people want to start in January. When you join Patreon you also get access to all the content that has been previously posted. Lots of good stuff 🙂

Become a Patron!

Subscribe to the Mibo Musings Podcast

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January Energy – Episode 11

This short episode explores leveraging that fresh start energy many have at the beginning of the New Year. But as we now (hate to be a downer) it does not always last. So let’s chat about making it last, how to benefit from it and be successful.

PS

95% of our content is all made available on this site. Our Patrons over at Patreon get access to unique content such as a private blog, bloopers, recipes, special podcasts, promotions and they test new material and they receive lots of love and appreciation for supporting the blog.

Become a Patron!

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Glow Chocolates Non Addictive Delights – Episode 10

Healthy treats is a thing! And there are so many things labeled as natural and healthy these days that are truly NOT natural or healthy that you do need to be aware. Recently I bought a Lindt bar, telling myself that I’ve eaten so well for a month that I can handle having just one or two pieces, let it melt, enjoy and save the rest for another week. Total fail. I ate the whole bar (in one sitting). But I realize now it’s not ME it’s the food. I don’t need more control, I need to eat foods that are not designed to be addictive. (I need to make choices like not buy it but that I can’t stop eating is connected to the food is designed to be addictive. True a few folks don’t find it addictive but if you have been overweight and have insulin resistance you want to choose what you eat more carefully.)

Julie Beyer, owner and creator of Glow Chocolate, shares with us about what goes into the making of a healthy treat. One that tastes great and satiates and satisfies your taste buds. One that does not leave you feeling out of control and wanting to eat more and more and more.

Tune in to this episode that is fun, educational and may help you truly believe that there are foods that are yummy and healthy for you.

For 10% of your first order use the code mibo10 at checkout.

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Missing link : The Beck Diet Solution Book

The book is called The Beck Diet Solution – train your brain to think like a thin person by Judith S. Beck, Ph.D. They also created a 6 week work book to go along with it. Personally I feel you need 6 months to really get a handle of the daily tasks they recommend. In all fairness, they also so say go at your own pace despite it being called “the 6 week plan”. Counteract sabotaging thoughts, overcome weight loss obstacles and success on your diet – sounds pretty enticing!

I have done a podcast on this book and highly recommend listening to it. Go for a walk, pop the head phones in and enjoy a short 18 minute musing on this topic.

Ideal Protein is an amazing food solution with a huge commitment to lifestyle and helping people have long term results. They know that Phase 1 always works, everyone can lose weight. But the key is keeping it off and enjoying your new lifestyle. Phase 4 starts in Phase 1 really and is the heart of what an Ideal Protein coach does. But most dieters come in focused on the weight loss because that’s what’s bothering them. They know lifestyle and habit change is key but truly what is on their mind is getting rid of the weight.

We introduce the Beck book at various times of a dieter’s journey. For some it’s right away, for others it’s down the road. They need to be open to it and curious. For some the curiosity does not come until they have struggled or perhaps regained the weight and it’s the second time around that they are keen to explore the non food aspects of weight loss.

The MIND – it plays a huge part in weight loss. The Beck book is based on cognitive behaviour therapy and helps you create new ways of thinking and acting that support your goal to lose weight and feel better about yourself.

I am better podcaster than writer so please listen to the podcast and either buy this book or buy a book that inspires you. And take the time to enjoy the book you buy and explore how these concepts in partnership with a solid food plan can help you along your journey. (don’t just let it sit on a shelf ha!).

IMPORTANT: The Beck book recommends any eating plan that reduces calories. I really don’t think that’s the right food solution. I think having a solid food plan like Phase 1 or a healthy eating plan with amazing good fats in your diet is the key. If you eat too many carbs (grains and fruit included) and lower your calories you are going to feel hungry and that sucks. You want a solid food plan and a solid mind plan. Many people are working so hard on Phase 1 and ignoring the rest and others are doing all sorts of personal development but exercising and eating in ways that don’t set them up to win.

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Missing Link : The Beck Diet Solution Book – Episode 9

The straight goods. If you lost weight on Phase 1 and have maintained you are likely not reading this. If you have lost weight on Phase 1 and have regained and gone back to Phase 1 you are likely getting more interested in success and the pathways to long term success.

Only focusing on what to eat is unlikely to get you long lasting results. The podcast is a simple musing on the book (The Beck Diet Solution) and why we recommend it to all our dieters. The author Judith S. Beck, Ph.D., truly understands the thinking that goes on in the mind of someone that is struggling with weight, food and uses food to feel better. You can get the book on Amazon for $22 – that’s an amazing investment and cheaper than a box of IP foods :).

Set yourself up to win and build some tools to be a successful dieter. You have found Ideal Protein Phase 1 and have an amazing food solution. Now it’s time to add some cognitive/mind and behaviour strategies to the mix and enjoy this journey even more.

Let me know what you think.

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Holiday Checklist and Worksheet

We use this checklist and worksheet in our clinic to help our dieters be prepared for the holidays. If you are on Phase 1 you know what to eat and there are so many recipes out there to make things tasty, fun and have plenty of variety. The other aspect of being prepared is your mind/thinking. Listen to the podcast Episode 8 (mind strategies for the holidays) for more on this topic. May your holidays be filled with flow, grace, joy and peace.

Holiday Checklist

Holiday Worksheet

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Mind Strategies for the Holidays – Episode 8

Even the best of the best of dieters we’ve seen take a left turn in December. Do not underestimate the power of your environment. I recommend acknowledging that it can influence you and then plan accordingly. Set yourself up to win. Have a food plan and a what to think plan. See Checklist and Worksheet at end of this post.

What do I mean by environment? The display of advent calendars at the grocery store (i.e. chocolate), food at your office, holiday decorations, huge gift baskets at Costco, invitations to parties, time off/change in routine, visiting family, passing a bakery and breathing in the smell of baking that takes you back to your younger years, hot apple cider, gifts of homemade baking and goodies, email newsletters, ads on TV, even holiday lights. All these things can take you to a place where you forget your game plan and decide to eat something not on plan.

Eating off plan. If you are on Phase 1 you need 2-4 weeks to phase off to optimize the work you have done and be gentle on the body. The Ideal Protein protocol is a lifestyle change plan and not designed for going on and off in a moments notice. Your coach is there to work with you. If you think phasing off is the right thing for you then that is fine you simply do the phase off plan and move into healthy eating on phase 4 with fewer restrictions.

Most of you would love to stay on plan and just don’t necessarily know what it takes to do this as it’s new to you. So let’s be proactive with some amazingly simple mind strategies that can are key to staying on track, enjoying the process (versus feeling suppressed) and losing weight over the holidays.

We do tend to be lazy in our thinking and most of us have old patterns and beliefs around food that are no longer serving us and don’t help with our diet efforts. Just changing the food we eat is not enough for most people. Most people need to change the way they think. And this is possible but does not happen over night. It requires daily reminders and consciousness to catch the old thoughts and replace them with new and more satisfying thoughts. Example: Oh just one cookie can’t hurt. New thought: If I have just one cookie I will enjoy it for 1 minute and then I’m going to be so disappointed to have not stuck to my true goal to get healthy, lose weight and choose foods that make me feel good all day long not just for one minute. It’s not worth it. We recommend writing this scenario out and reading it daily so when you are faced with wanting a cookie you are prepared. Reading this when you don’t want a cookie is great. Don’t wait for a craving to hit before starting your mind strategies.

Being decisive. You want to have no debate going on in your head. That’s why you like Phase 1. It’s black and white and there’s no thinking about what you can and can’t have or how much to have. Should I eat 1 shortbread or 2 or none? It’s none on Phase 1.

I recommend the Beck Diet Solution book and workbook in many podcasts. It’s a great work book that says 6 weeks but I recommend taking your time (up to 6 months or more). Go for quality versus quantity.

Here is a simple checklist to put on your fridge or bathroom mirror. And a checklist to prepare for the holiday season to be joyous, graceful and fun.

Holiday Checklist

Holiday Worksheet


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Mindfulness with Ideal Protein Coach Gina – Episode 7

Sometimes you just need to look at your life in a new way. Gina’s voice is calming and you can feel how she flows with life and has no judgement about where people are at. She offers practical tips and suggestions for even those that have no time!

Starting with be curious. Instead of getting frustrated, annoyed and angry with yourself try just a wee bit of curiosity. Why am I wolfing this meal down? What’s going on? Slowing it down so you can catch wind of some new ideas that lead to new solutions. 

She also is very grounded in her approach. With a little laugh she offers – oh this won’t happen over night. “This” meaning that you will be a master at mindfulness and never have any negative self talk or thoughts. That’s why it’s called a mindfulness practice she offers. You practice every day and that’s what there is to do. The results and benefits show up over time. See how it feels for yourself. 

Although there is plenty of science on this topic as Gina points out, she also reminds us to simply try it on and keep doing it if it feels good. Pretty sure catching negative self talk (“I’m gross and fat” as I get dressed) and upgrading to more chosen/mindful thoughts like “I’m taking care of myself, things are improving” could only make one feel better. 

Gina walks us through a breathing exercise, how to incorporate mindfulness when you have busy disease (that’s her term), also known as a very very full life. Building sustainable practices is the key.

And my favourite moment of the podcast is when Gina says “your breath is not fat or skinny, you can’t judge your breath”. How great is that? You may not like many of your body parts but you just can’t help but appreciate your breath. 

Gina has a personal mindfulness practice and she also teaches young children mindfulness tools as well. You can check out her offerings at Pure Optimists. Her ethically made Optimistic tshirts and tanks are simply the best. We will do another musing on being Optimistic as that is always a good thing to be. 

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And head over to Patreon to discover the private blog, podcast, bloopers, discounts, coaching and meal ideas for patrons/supporters of Mibo Musings. My supporters help me make 95% of my content available for free!

Blessings,

Enjoy your day.

zan

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Trying to lose your last 10lbs on Phase 4? – Episode 6

It’s a short musing today but super relevant. We have many dieters that ask this. I totally understand the question. There you are feeling awesome on Phase 1, you are keen to move into phases 2, 3 and 4 and are feeling confident you will exercise and eat well forever and you are thinking you could (or should be able to) shed the last ten pounds on phase 4. We just never see that happen. Phase 4 is balanced eating and is not designed for weight loss. If you’ve not lost weight before from exercise and changes to your eating then it’s unlikely to work now. Phase 1 works like a charm, leverage it, reach your goal and then transition. Tune in for a short musing on this topic. I don’t usually have advice or strong opinions on what others should do but in this case I do. But experience is the best and for some you just have to try it and see what happens. I get it, I’m like that too 🙂 But maybe this podcast will help you see things from another point of view. The whole point is to reach your goal, enjoy the journey and feel awesome. Have fun!