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Tried and true, you can’t outrun your fork.  If you want to lose weight, the food you eat will be responsible for 80-90% of your success or failure. If you want to lose weight, consuming fewer calories is where you start. In my personal experience, the best way to do that is by consuming good, healthy, whole foods. I’m talking about minimally processed, nutritionally dense foods to help you stay energized and satisfied throughout the day.  Remembering can be a challenge unless you use my sticky note strategy.

I’m about to share a super simple old school way to help you with that.  Aside from going through the cupboards and throwing away every sweet and salty temptation.   Think triggers…{no, not “Trigger” Roy Rogers Horse} trigger, like whats used in an effective advertising commercial.  Nothing works better than a good old visual cue, it works every time.

I have the simplest plan to help you to put some sticky little reminders in your environment that prime your thoughts about your big goal. Rather than creating a “to do” reminder about a specific behavior, my aim is to focus your thinking about the big goal (and the benefits you expect from achieving it) and to stop mindless habits in their tracks and easily transition into a different healthy behavior.

If you can change your mind, you can change your lifestyle.


Feel it, see it, remember it, all day long

Use This Sticky Note Strategy To Boost Your Awareness.  You can get really creative about this…or you can keep it very simple.

  • If your goal is to try a new fitness class, write out the date and time of the class and put that sticky note on the back of your cellphone.
  • If your goal is to know what your eating for the day, write it down {ex- Grilled Chicken, Sweet Potato and Broccoli}  put it on the back of your cellphone.
  • If your goal is to cut down on junk food, write yourself a sticky note reminder and stick it on the tempting snacks.
  • If your goal is improved heart health, write yourself a sticky note, cut the sticky note in the shape of heart, and put it on the back of your cellphone.

See it at every tempting moment

By making small changes, you’ll increase your average number of healthy decisions each week, decrease the amount of crap you eat, and start to show progress. Once your changes become the new normal, it’s time to reset the milestone marker and start again.

Remember that my sticky little strategies might just improve your big goal-behavioral consistency a little bit. Every little bit helps and it never has to be complicated. 

So there you have it.  I would love to chat.

How do you stay motivated? 



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***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.