Put Your Big Girl Panties On!

At last! I can say that Put Your Big Girl Panties On is published! Hooray!

What’s it all about?

PUT YOUR BIG GIRL PANTIES ON IS A SELF-DO BOOK FOR WOMEN WHO ARE READY TO BE THEIR BEST SELVES BUT HAVEN’T QUITE FIGURED OUT HOW YET. Does it seem like adulting as a woman should’ve come with a training manual? Well, now you’ve got one. In this down-to-earth and funny how-to guide, coach Shana will let you know you’re not alone, help you feel understood and give you some practical tips on how to move forward in the areas of life that are holding you back like:

  • Anxiety
  • Negative self-talk
  • Fitness
  • Nutrition
  • Time management
  • Home organization
  • Personal finance
  • Motherhood
  • Marriage
  • and much more!

Put Your Big Girl Panties on will give you applicable questions, exercises, and advice from someone just like you. It will feel like a conversation at a coffee shop, filled with knowing glances and giggles. It will give you a safe space to feel the things you’re feeling while also coaching you ever closer to a better version of you. You see, one thing is absolutely 100% true. No one else is going to come along and magically save you. You are the hero of your own story. You are the one that is going to make your best life possible. You are going to show up for yourself, you are going to solve your own problems. And you’re going to feel really confident and satisfied when you do. You’re going to save yourself. Let’s go.

Put your big girl panties on

Sunday planning for FITNESS!

Hello All!

I want to give you a free tool to help you plan to have a FABULOUSLY FIT week! It’s my Sunday Planning sheet that focuses on your fitness journey.

Get the printable Sunday Planner here!

First, celebrate your wins!! Noticing where you won is important for many reasons. You need to encourage yourself first of all! Give yourself a pat on the back. It might also give you clues on how to have EVEN more success. What worked? Why?

Next, I like to really think about what the focus is before you head into the week. Sure, weight loss might be the overall goal, but you might want to specifically focus on not snacking at night or on going from 3 workouts as week to 4. Get the idea? It’s best to set the intention Sunday so your brain knows what to remember and auto-correct for during the week.

I also like to have a mantra for the week. A little saying I’ll be saying to myself all week to help me accomplish what I want to accomplish. So it might be, “Be stronger than your excuses” or “You’re not a dog, don’t reward yourself with food.” You get the gist. Something I can play on repeat over and over in my brain.

screen shot 2019-01-06 at 4.19.22 pm

Planning self-care is important because anytime you’re stretching yourself, you need to create space for you to do things that re-energize you. If you don’t, you’ll burn out and give up much more quickly. I also know if we don’t plan it, it won’t happen. So, here I might put some time I plan to go do something I want to do or a day I’ll sleep in.

Then we move on to planning the workouts. Hopefully you’re following a plan (I can’t help you if you don’t have one, just fill out the form below) but if you’re not, write out a plan here. Whether it’s just when you’re going for walks or runs or what muscle group you’re working, it’s a good thing to do at the beginning of the week. Just like with your menu the next block over, it will save your brain from decisions during the hectic week.

Finally, we plan what we’re going to eat each day. While you’re creating your menu, write down anything you need to grab at the store.

Voila! You’ve done it. Doesn’t that feel great?

If you need help with any of this, I’m your coach! We can schedule a free mini session and go from there! ❤


Big Girl Panties Academy


I’ve spent the last year putting together all the tools and tricks of what has worked for me, my clients and my mentors into a book. I also spent last year getting my certification as a Life Coach. The next step is what this post is all about!

This year I’m refining my content and process in a new way that’s open to you. It’s called the Big Girl Panties Academy. Here’s how it will work. 12 months. You & me and other like-minded folks. There will be monthly audio files (so you can listen while driving or folding laundry), a monthly workbook and then ONE group coaching call. Yes, we will all get on together and work through the material together. We’re going to hit a new topic each month and really do the deep work to improving every area of our lives.

So, that goal for 2019 to find balance? To do some personal development? Let’s do that. Let’s do it together. Let’s become better versions of ourselves. Together. It’s one thing to read a book or do something by yourself. It’s a whole ‘nother thing to do it with a group of like-minded folks who are having similar struggles! It’s so important to be heard. It’s so important to feel like you belong. It’s so nice to know you’re not the only crazy person.

Okay, so the idea behind Big Girl Panties is that we all have the power within to make our lives exactly what we want them to be. We don’t have to rely on external sources, we can put our big girl panties on and take charge of life. We can do the hard things.

This year, I’d like to tackle the following topics each month. I know I need CONTINUAL work in all of these areas. I need continual REFLECTION and GROWTH in all of these areas. Personally, I am addicted to self-improvement and especially to those deep conversations they trigger with others who feel the same. However, I know personally reading a book doesn’t always cut it. So, we’ll listen, write and then chat together. Here’s what I’m proposing.

  • January: Life by Design
  • February: Love, Expectations & Marriage
  • March: Home Reset (Declutter & Organize)
  • April: Get Your Mind Right
  • May: 4Es of Love (Embrace, Encourage, Empower, Enjoy)
  • June: Rituals & Self Care
  • July: Every Body has a Challenge (Food, Fitness & Body Image)
  • August: Productivity & Organization
  • September: Home Economics (Finances, Budget, Savings, Goals, Etc)
  • October: Tribe & Relationships
  • November: Mental Health
  • December: Generosity

So, what do you think? Would you be excited to work on these things together? We’re talking about going to the University of YOU! If you’re committed this year to really bettering yourself, this is the moment. Let’s do it together.

I’m not going to overload you with information or with appointments or even host this on social media. I’m going to make this as easy as possible. I’m going to send you 1 email with links for the audio chats to listen to each month along with an accompanying workbook for you to work through. Then we’re going to have one online group coaching session the third week of the month and talk it all through. There is power in community y’all!

If you’re in, sign up below! Pricing will be a really easy to swallow $25 / month. It’s my intention to WAY over deliver on the value of this Academy so that you get way more than $25 worth! Pay here. Fill your info out below and you’ll receive an email from me!

Let’s do this. Together.


Red light action

Let’s talk about sticking to your goals today. My amazing mentor Brooke Castillo has a really good metaphor we’re going to use to set this up.

We’ll use the idea of going to the grocery store to illustrate it.

When you decide you need groceries you start taking action. In fact, you don’t stop taking action until you get the groceries home and put away. 

Maybe you make a list. You grab your keys. You get into the car and drive to the store.

On the way, you hit a red light. You don’t think, “Oh no, I’ve been stopped. I tried, I really did. But I still have no groceries. I’m just going to stop trying. I’m going to give up and go home.”

Nope, you just wait for the light to turn green and you keep moving.

Maybe you hit another red light. Or you’re waiting because traffic is heavy. You don’t say to yourself:

  • This is too hard.
  • This is taking too long.
  • This is a sign I should just give up.

Nope. Again, you just keep moving forward. And even the slow checkout doesn’t stop you from getting those groceries home (though it might annoy you).

What if you decided to take action to get the results you want in the same way you go get groceries?

Before you ever leave your house, you’ve accepted that you’re going to have some red lights. It’s going to take at least an hour of your time. You’re probably going to run into some traffic and some left turns against it. But you do it anyway. And you keep doing it until you’re home with those groceries. You don’t give up.

Let’s say you’re trying to lose weight. Accept you’ll have some red lights. Murphy’s law tells me you’re probably going to get sick during your journey. You might hit a plateau. You might eat an entire pizza in one sitting.

What if you just pre-accept those obstacles? What if you know there are going to be some roadblocks on the way to your goal. At the same time, what if you just accept that just like those red lights, you’re going to keep going until you reach your goal?

The same idea would go for trying to build a business, for trying to stop yelling at your kids, for trying to get a schedule or routine going, for improving your marriage. It’s not going to be smooth sailing the entire way. There will be red lights. But that’s just part of the process. And what you can control is that you decide not to give up.

Red light action is about taking action through all the red lights until you get the results you want. How can you apply this to your life today and take red-light-action?

Now, if we were to take this metaphor and extend (torture) it even more, let’s look at the concept of a Jumpstart (by Shana). In your red light action taking world, your car might need a jumpstart. That’s where I come in. I can help you get started. And just like a real jumpstart, you’re going to need to keep running for awhile before you can turn the car off. You’ve got to get that battery recharged by running the engine. So, I’ll stick with you for a while, I will help you as long as it takes, as long as you need. Until you’re ready to take in on your own. 😉


Visualization exercise to…let it go!

As a coach, my job is to point you to the future. To point you to hope and possibilities. Unfortunately, many people are stuck in the past for one reason or another. That can be because they had some emotional trauma or a limiting belief they developed as a youngin’. For example, let’s say dad left you as a kid. Or, let’s say your parents were too busy to spend time with you as a kid. Even though you’re grown, those things can still be affecting you and your current relationships. The past is not in the past. It’s in the future.

Likewise, many people keep limiting beliefs they develop from the past. From the examples above, it might be that people leave you. It might be that you’re not good enough, that’s why people don’t give you their time. It might be that you have to achieve X, Y & Z before people will like you.

From a more recent past, it might be that you can’t lose weight. You haven’t been able to until now, so you won’t in the future.

It might be that you aren’t a good mom. I mean, you’ve been overwhelmed, tired and yelling for the last five years. That’s proof enough, isn’t it?

All of these things from our past often hold us back from our future.

I imagine a whole world unburdened by their past.

Let’s dive into the exercise.

autodraw 11_30_2018


First of all, let’s identify it. What is this thing in your past that’s holding you back? What is this thing in your past that is weighing you down? Many of you will know this immediately. There might be a big hurt in your past that lingers. It’s always there, never too far away.

If you don’t know, I want you to think about a big goal you have. Maybe one you haven’t even said out loud to someone else. Think about it. In a second, I want you to close your eyes and think about it some more. Go.

What came to mind? Did any phrase come to mind when you were thinking about that goal? These phrases typically start with, “I can’t because ______.” “I’ll never be able to ____.” “I’m not _____ enough.”

autodraw 11_30_2018 (1)

So now you’ve identified your past. Let’s examine it a bit. Think about how your past is like the first photo. How is it weighing you down? How is it keeping you from moving toward what you want? How is it keeping you in one place, rather than progressing? How are you bringing it into everything you do? Every relationship?

autodraw 11_30_2018 (2)

Now that we’ve examined it a little bit, now that we’ve called it out, we’re seeing it for what it really is, it might seem a little lighter.

Now, let’s look at whatever this thing is is serving you.

Let’s say it’s the idea that you’re not good enough. Think now about how that idea serves you. Does it serve you at work? Does it help you perform better? Does it serve you as a parent? Does it make you a better parent?

Now, consider if it is even true? I mean, what is good enough? Aren’t you a decent person? Don’t you try hard? Don’t people love you for you who are? Aren’t you honest? Caring? Loving? Isn’t that enough?

If it’s someone who hurt you in the past, think carefully how holding on to that hurt is really helping you. Is it making the hurt go away? Does it change the fact that you were hurt? Is it healing the relationship? Is it hurting anything else in your life? Is it teaching that person a lesson? Is the energy you’re using to hold on to that hurt energy you’d rather invest in something you love and care about?

Let’s say it’s the idea that you’ve been overweight for so long that you’ll never lose weight. Tell me, does holding on to that belief help you lose weight? Does holding on to that belief make you feel better? Does holding on to that belief motivate you to make changes? Is that belief even true? Just because something hasn’t happened in the past, does that mean it can’t happen in the future? Just because a baby can’t walk the first time, doesn’t he keep trying? Doesn’t he eventually get the hang of it?

autodraw 11_30_2018 (3)

Now it’s time for a big decision. What would your life be like if you let go of this thing? If you examined it, picked it up and realized it wasn’t worth hanging onto? What if you your ball and chain became a balloon? What if you simply decided to let it go?

Did you know you can make that choice? I know it’s hard. We get comfortable with our problems. We find our identity in our problems. But, we are not our problems. We are not our past. We can choose to simply let it go. We don’t have to wallow in it, we don’t have to spend a long time analyzing it. We can choose to simply let it go.

What if you let go of the idea that you’re not good enough? How would that feel? Maybe you’d become a person that reconsidered the meaning of enough. Maybe you’d become a person who was okay with being enough. That was okay with her own definition of enough which meant honest, loving, caring…or whatever it means to you. Maybe you let go of the need to strive, to try so hard to prove to others and yourself that you’re enough. Maybe you just give yourself a little hug and accept that you’re enough as you watch that balloon drift off, taking that past belief away.

What if you decided to take that hurt from the past and simply let it go? What if, when you let it go, you decided it was no longer going to control you? What if you decided to let it exist in that balloon, floating out in the universe. That means sure, it happened, but it no longer affects you. It is no longer something that will weigh you down.

What if you decided to let go of the idea that you can’t lose weight? What if you just let go of that person, of that past history? What if you let go of the past identity of someone who couldn’t lose weight? Maybe now you reach out and grab a new balloon. Maybe now you reach out and grab a balloon that says you’re the kind of person who is learning to love her body, to make it strong and healthy. That balloon sounds way more fun to me!

So, go through this visualization. Name your past. Name the thing that’s weighing you down. Examine it. Examine how it serves you, whether it’s really true. Then, make the choice to let it float off, no longer weighing you down.

Untitled design (1)


It only takes one day to get back on track


You know what’s really cool? It doesn’t matter how “far” off the wagon you’ve fallen, it only takes ONE day to get back on track.

Listen, whatever happened over the weekend stays on the weekend. Today is the day that you get to decide to get back on track.

Whatever that means to you, make it happen! It might be in the realm of fitness, of nutrition, of parenting, of marriage, of anything you want it to be!

It only takes one day to get back on track. If you focus your effort on TODAY then you’re already back in the game. You’re already back on track, on the trajectory that leads to you hitting your goals.

It doesn’t take a month to get back on track or even a month. It takes just one day.

One day tells yourself that you’re committed! It reminds your body, mind and spirit that you’re in it to win it. One day in a row of honoring your commitment to yourself and doing the things that you have pre-decided you want to do to make your life better.

Don’t wait until tomorrow, get started today! TODAY is the one day. The one day you’re back on track!

Sunday planning: How + Worksheet

Happy Sunday! I hope you’re having a great day! On Sunday’s, I like to do alllll the planning for the week while I’m calm, relaxed and happy.

Before I sit down with my hubby for our marriage meeting, I get my own things in line. Want to take a peek at my plan? Maybe it will inspire your plan?

Schedule for the week:

  • 5am Wake, Bible, Pray, Journal
  • 6 – 6:30 Breakfast with hubby
  • 6:30 – 7:30 Breakfast / Kid prep / Clean house
  • 7:30 – 8:30 Coffee & relaxing time
  • 8:30 – 9:30 Kid bus / preschool drop off
  • 9:30 – 11 Workout / Shower
  • 11 – 12 Work
  • 12 – 1 Preschool pick up / errands
  • 1 – 4 Work
  • 4 – 4:30 Bus / Folders
  • 4:30 – 5 Dinner prep / House reset
  • 5 – 6 Family dinner / dishes

My schedule varies week to week quite often. And my evenings are always different based on clients / classes but I like to have a good base. This is what I call “mom blocking.” When I have the basics blocked like when I will get quiet time, workouts, housework, kiddo time and my work done then I can breathe and relax and get excited for the week!

When I’m doing my schedule, I also set the priorities for the week.

  • This week I have to get my vision board workshops completely planned out and I need to file business stuff at the county court.
  • I also need to get December’s budget completed.
  • I need to get my girl’s birthday party planned.

Whew! So, I’ve got those things scheduled in on my planner so they’ll actually GET DONE.

Food for the week:

This week’s food is brought to you by leftover turkey and end of the month creativity.

  • Monday everyone will eat turkey sandwiches for lunch and I’ll have a shake. For dinner, I’ll have zoodles and they’ll have turkey & dumplings.
  • Tuesday they will have leftover dumplings for lunch and I’ll have a shake. For dinner, I’ll make chicken fried (cauliflower) rice.
  • Wednesday I’ll have a shake and they’ll have leftover dumplings for lunch. For dinner, I’ll make salmon & spinach.
  • Thursday they’ll turkey cranberry salad and I’ll have a shake. Then we’ll all have leftover chicken fried rice for dinner (it’s a busy night).
  • Finally, Friday will bring wraps for lunch and pizza for dinner!

Workouts for the week:

Another thing I plan is my workouts. You may be following a program but I’m just following my heart. Right now that heart says:

  • Monday / Legs: 5k + 4 rounds of 25 squats, 25 squat jumps, 25 walking lunges, 25 lunge jumps, 25 deadlifts, 25 skater jumps + 21 Day Fix abs.
  • Tuesday / Arms: 5k + 10 inchworms + 3 Supersets + 21 day fix Abs.  3 rounds each superset, 20 reps each move. SS1: Plank push-ups & Curls. SS2: Side planks & Skullcrushers. SS3: Pike pushups & Curl to press.
  • Wednesday / Full body: 5K + PIYO.
  • Thursday / Chest, Back & Booty: 5k + 10 inchworms + 4 tabatas.  T1: Chest Press w/ Leg Raise & Snow Angels. T2: Superman w/ band & Push-ups w/ chest bump. T3: Pullovers in bridge & Banded bridge w/ butterfly. T4: Fire hydrant R & FH L w/ hold.
  • Friday / Full body: 5K + Ladder workout. 100 squats, 90 lunges, 70 Everests, 50 Pushups, 30 Triceps dips, 10 burpees, 30 Triceps dips, 50 Pushups, 70 Everests, 90 Lunges, 100 squats.

I want to give you a free tool to help you plan to have a FABULOUSLY FIT week! It’s my Sunday Planning sheet that focuses on your fitness journey.

Get the printable Sunday Planner here!

Join me!

How about you? I hope this post just inspires you to plan your own week. If not, just copy mine as best you can! =D

Fill out the form below if you’re interested in:

  • Vision board workshop. I will have one vision board class in person and one online.
  • Online health & fitness groups.
  • 1 on 1 coaching to help you achieve your goals!
  • You can also check out my How To Have An Awesome Marriage Meeting course for $5!



5 strategies to win the holiday food wars

Are you sitting there reading this slightly stressed over upcoming holiday eating opportunities?

I want to offer you two things today. First, four strategies to use at your next party and one other post-holiday season strategy.

Before we begin, I want you to do a small little exercise. Imagine you at your ideal weight. You’re happy, you’re content, you laugh when you pass fast food restaurants. What would that version of you do be thinking when it comes to holiday eating opportunities? Think about that for a moment. She’s content, she’s happy. What do these parties do to her brain?

Maybe the answer is nothing. Maybe food doesn’t control her life anymore. Maybe her life isn’t centered around food anymore. Maybe she doesn’t try to control it and it doesn’t try to control her.

Why not practice being that person now? Why not try on those thoughts? “Food doesn’t control me.” “I have more important, exciting things going on in my life other than food.” Just an idea.

On to our strategies.

  1. Half veggies. I’m starting super simple and practical here. When you go up to the buffet or when you sit around the table filling your plate you have one guideline: fill it halfway with veggies first. Then put whatever fun things on there you’d like. Firstly veggies, mostly veggies. Then added fun.
  2. One and done. What if you just accept that you get to put whatever things make your heart skip a beat on your plate? But only once. Yes, you can fill your plate once. With whatever you fancy. Just make the commitment to yourself that you’re only going to do one plate. Just one. This will be a favor to yourself. You and I both know that if you go back for that second plate, you’re just going to regret it. You’re going to be way too full and your stomach is going to be talking to you all day. You’re going to get a carb coma. So, limit it to one plate. One plate is indulgence, but not too much! *Bonus points if you combine strategy 1 & 2!
  3. Before and after. Before your holiday party, fill up on as much water as you can. Seriously, chug it if you have to. I want you to go into your event with your daily intake (half your body weight in ounces) of water already down the gullet. Plus, I want you to eat clean (as in all whole, God-made foods–lots of veggies!). That’s your before. The next day, you’re going to do the same thing. Then I recommend you add in a tough workout the day after. The way I like to think about it is I was like Michael Phelps at the holiday party. Carb loading, ingesting those extra calories because I had a KILLER workout to get fueled up for. Totally sense making.
  4. Change it up. Here’s an idea! What if you had an apple cider party instead of a whole potluck? What if you and your family went to feed the homeless instead of only gathering around the dinner table? You could start a tradition of your
    family having its own turkey trot the morning of Thanksgiving or a walk after eating, maybe during halftime? Add in more games and activities at get togethers so there’s less focus around eating and drinking and more focus on fun and memories!

2n2jby (1).jpg

Okay, here’s your 5th strategy! I will be hosting an online health & fitness group starting in 2019. Join me! If you know you’re going to hit it hard beginning in the new year, that will ease some of the anxiety for the season. I can help you get results and reset the nutrition and workouts so you can get back on track! Just fill the form out below!

Happy Thanksgiving! Merry Christmas! And the most awesome New Year ever!

A fun little goal exercise

Today let’s do a fun little goal exercise. I’m not sure about you, but my art skills are about on par with my first grader, so don’t judge me. This exercise will take you about five minutes. Grab a piece of paper and a pen.

1a. First, I want you to draw you on the left side of the paper. This is you right now. Think about where you stand right now in terms of ONE area in life. Draw yourself accordingly. So, if you’re thinking about you as a mom, you might draw yourself in yoga pants with a worried wrinkle on your forehead. If you’re overweight, you might draw yourself with a cupcake. I mean, have a little fun with it. Where do you stand right now?

1b. Right underneath of your beautiful self-portrait, draw 3 to 5 bullet points. Write out where you stand (for clarity, I know your art says it all). For your weight, it might say no energy, overweight, clothes don’t fit. For finances it might say in debt, paycheck to paycheck and worried about Christmas. For parenting maybe she’s yelling at the kids, always late and doesn’t feel like she gets in quality time. You get the point.

2a. Next, I want you to take your pen to the right side of the page. Think about where you want to be in this area of your life. How do you want to feel, be, look, act? What is the goal? What’s the ideal you look like in this area of your life? Maybe her smile is bigger and her worry wrinkle is gone. Maybe she has muscles, maybe she has a full heart.

2b. Just like you did with current you, future you needs 3 to 5 bullet points. Get really specific on what future you has, is, does, feels with your bullet points. Back to our earlier example, maybe she is at an ideal weight, everything in her closet fits and she has more energy these days. For finances, maybe she is on a budget, saving money and has a plan for Christmas. For parenting, maybe she’s speaking positivity, she’s got a schedule written out and she has a playdate with her kids once a week where they play games and eat popcorn.

3. The final part is that empty space in the middle. Draw a big box and again, give yourself 3 to 5 bullet points. Here, you can take the time to identify what is stopping you RIGHT now from getting to that ideal self, that version of you who is and feels and does things the way you desire. Your big box will show you exactly what’s standing in your way. For example, it might be eating out, not exercising and drinking too much wine. Or it might be not having a budget or shopping because you’re sad. In parenting example, maybe it’s because she is overbooked or she doesn’t have a routine. Maybe she doesn’t even know how to enjoy time with her kids because other things are stressing her out.

Self-awareness is the biggest and most important step to achieving the life we want and the goals we desire. So, first you have to get clear on where you are now. Own it. Don’t run away from it. Be present with your feelings and your thoughts. Next, you need to get really clear on what exactly you want. If you don’t it’s like hopping in a taxi and not telling them where you want to go. You’re just driving around wasting time and energy. Once you do know exactly what you want, it gets really exciting. Vision and progress and goals are human happiness factors.

But you also have to get super clear on what’s blocking you. That box in the middle is like the things they break through in football to run out on the field. It’s like a hurdle you have to jump over to get to what you want. It’s like a wall you have to climb over. Again, identifying it and being aware of what’s blocking us is a crucial step in actually achieving our desires.

Once you’re aware of all these things, you can journal about it. You can let your brain begin to solve those problems. This is the beginning and it’s a really fun little exercise. It’s also just where the work begins.

If you need help with this, with breaking through your box, I’m here for you. Schedule a session with me now!


What are you carrying around with your extra weight?

I’ve been carrying around an extra 15 pounds all year.

Yes, after sitting comfortably at my “fighting” weight for years, this year has thrown me for a loop. There is a lot left unsettled at this time in my life and it’s manifesting in my bodyweight.

Did you ever hear about the trainer who gained 70 pounds and then lost it again all in an effort to see what his clients went through? I kind of feel like that trainer. Except at least he can say he did it on purpose. Whoops.

During this mini-struggle, I’ve noticed changes to my mental health. I always preach about how fitness and nutrition affect your mental health. I totally believe that. But there’s this gray area where even when you’re doing those things, you’re fighting through a lot more.

It’s like the extra pounds you’re carrying around are holding you back from hitting your goals. They’re like little toddlers hanging on to your ankles as you try to walk away. And you just can’t shake them off.

Or maybe it’s like you’re fighting through a windy rain storm. You’re trudging forward, but the wet grayness makes it much more difficult to get from Point A to Point B.

I think those extra pounds manifest in different ways in our lives. It’s as if every pound represents an emotion or physical trait that is really hard to get over until it’s just GONE. It’s like every pound is a pound of bad mood.

So, if there are 5 pounds maybe 1 is shame, 1 is irritability, 1 is lack of sex drive, 1 is defeat and 1 is sleepiness.  Another 5 pounds might represent muffin top, regret, anxiety, self-consciousness and disappointment.

I’ve noticed that even though I’m mostly doing the same things I’ve always done, some of those emotions (and the muffin top) just won’t budge. They stick around even though I’m aware of them, even though I’m aware they don’t serve me.

That of course makes it so much more tough for us to lose weight. We can WANT to let go of those things, but it’s like they’re literally mixed in with the triglycerides and fatty acids.

The good news is fitness and nutrition work. We can overcome a LOT of mental issues by sticking to the program, honoring our commitments to ourselves and making progress. We can also acknowledge that it’s a process. It’s not fast and it’s not easy. But, as we make progress, we can nail those issues to the “long gone” board. We can leave them in the past.

So, lets say you lose a pound this week. Can you let defeat go away with it? Can you send them both packing and ask them to stay lost forever?

Then next week, let’s say you lose two pounds! Great job. That might mean irritability and anxiety can take a hike. Maybe pound number 10 and 15 can mean your sex drive  makes a comeback and that muffin top is banished!

So, take the time to consider what you’re carrying around with your extra pounds. What negative emotions? What negative circumstances (clothes not fitting)? Name them. Acknowledge them. Notice how they’re keeping you from success. Think about how you can overcome them, how you can outsmart them. If nothing else, think about how you can outlast them. Outlast them on the path you’re already on.

Then, as you lose each pound, nail one of those negatives to each one you lose.

Let them both go at the same time.