GeekyTricee

Month: February 2018

Failing at Making New Habits? Maybe It’s Your Self-Image

Have you ever kicked-ass at something for a few days, weeks, or months? You’ve done really well and thought you got a handle on making lasting changes. Then something happens and you’re knocked off.

Progress slows and soon you’re back up to your old habits. Doing stuff you thought you’ve put behind you, and eating crap you swore you were done with.  You’ve pushed yourself for a bit, you worked hard for a bit, but you’re back to old habits.

I’m there. I kicked ass for a few weeks, stuck to my diet, and felt really good about my progress. And then the weekend dates and parties started to hit, knocking me off my discipline.

To be honest, I allowed them to. But why? Why is it we fall back into old habits despite doing well and making changes we said we wanted to see?

According to what I’ve been learning lately, it’s due to an outdated self-image.

What is a self-image

We act, behave and feel according to what we consider our SELF-IMAGE to be and we do not deviate from this pattern. – Dr. Maxwell Maltz

In the Born Rich workbook, it is also stated that

Dr. Maltz also explained that the image you hold of yourself is a premise, a base or a foundation upon which your entire personality is built. He concluded, this image not only controls your behavior, it controls your circumstances as well.

Our self-image is our foundation. It determines our actions and controls our circumstances.

If we’re finding ourselves falling back into old habits, sabotaging our progress, and getting lazy again, it’s because we need to do the work to change our self-image.

Why you need to change your self-image

I like how Bob Proctor breaks down this concept in his Born Rich workbook. He explains that the self-image is like having a set temperature (a set goal) that is maintained by sensors that detect deviation – cybernetics.

CYBERNETICS…is the science of control and communication in animal and some machines. It is based on the fact that both biological organisms and some machines have sensors that measure deviation from a set goal. These sensors signal “feedback” into a coordinating mechanism (your nervous system) which corrects the output or behavior of those same organisms or machines.

For instance, if you set the temperature of a room to 72 (set goal), and the room gets cooler than 72, the heater will turn on to get back to 72 degrees.

In us humans, our self-image is like a set temperature. When we deviate from our self-image, our behavior changes to get us back on track to our self-image (set goal). We get lazy on keeping up our new habits or we start cutting loose on our diets.

Changing our self-image is essential to making lasting progress and beating backsliding.

How to change your self-image

In Born Rich, Proctor explains that the process of changing one’s self-image takes a daily practice of visualization and journaling. As well as playing prosperity consciousness material daily.

Visualization is relaxing the mind and then getting a view of who you want to become. I’ve seen it explained as letting the image come to you and I’ve heard it explained as deliberately viewing yourself already doing, being, and having what you want.

I’m learning to visualize twice a day, writing my new self-image twice a day, and then learning to be more and more like her each day. I also look at my vision boards on Pinterest and in my Success Journal.

The change will take time

What I have to remember in all of this is that changing my self-image will take time. It won’t take a ridiculous amount of time, but it will take time.

Mistakes will be made and backsliding will happen, but it is up to the individual to remain persistent and to be expecting that growth and development.

That’s one of the major things I have to remind myself of so I’m not beating myself up. I didn’t become this person overnight, so it is highly likely it won’t take overnight to change. And it is ok to make mistakes. As long as I keep going and have faith, I will grow.

Resources

You Were Born Rich by Bob Proctor

You Were Born Rich Part 1/3 

You Were Born Rich Part 2/3

You Were Born Rich Part 3/3

You Were Born Rich (audible) 

Rev. Ike on Visualization

The Basic Laws of Attraction and Visualization (The Science Behind Visualization) 

Visualization Begins with the Imagination (A Law of Attraction Principle) 

Rev. Ike – Power of Visualization 

The Formula of Prosperity and Happiness (with bonus visualization treatment) 

The Visualization Treatment You Need to do Now For Health, Happiness, and Prosperity 

 

What I get done in a weekend for optimal slay during the week and tips

I’m getting pretty darn good at my weekend routine. My weekend routine is about getting as prepared as possible for the following week. If I can do it ahead of time, I’m going to get it done on the weekend.

For me, that’s cleaning, washing, and organizing, editing and scheduling blog posts, as well as grocery shopping and doing meal prep.

This practice has helped me juggle starting a business, writing a blog, living healthy, taking online courses, doing my mindfulness work faithfully, and even having the time to incorporate daily habits like reading and writing for an hour.

I get all of that done in a day as a pro because I use my weekends to get whatever I can get done ahead of time, done.

This makes my week super successful and leaves me satisfied with my productivity and accomplishments.

Below are a few tips and activities for setting yourself up for a less stressful, smoother running, more successful week.

Don’t “Waste” Your Weekend Just Chillin’

If you’ve got a side hustle, I’m sure the weekend is like your “yaaay!” time to dig into your hustle. But if you’re new-ish to this, you can still fall into treating your weekend like free-time to cut loose with.

I used to get to Sunday and regret not getting more done. See, I had a terrible habit with losing hours scrolling social media. It seemed as if I zombied out and it took over an hour to find out what I was doing.

Yo, when researchers say Facebook and other social media platforms are addictive, they really are. If you find yourself losing hours on these things, seriously cut back. It’s not just you. They ARE addictive.

Anywho… what I did to get out of the habit of chillin’ super tough on the weekends is I started making myself aware of the benefits and associating pain with not getting things done.

For instance, if I was scrambling during the week because I didn’t get it done during the weekend, or if I had to deal with a dirty, unorganized room, I didn’t ignore it. I reminded myself of how much smoother and how much better I’d feel if I cleaned up on the weekend.

Soon enough, during my weekends I was remembering how awesome it made me feel during the week if I got stuff done.

But Trice? Aren’t weekends meant to chill?

In case you are feeling a little apprehensive about sacrificing your free-to-do-whatever weekends, let me give you a bit of motivation I used on myself.

I too felt some type of way about putting in all this work during the weekend. And then ending the weekend with room to only do a little cutting loose.

It’s a sacrifice, but well worth the sacrifice and then some. Then, it’s nice to remember if your goal is to quit your day job, this is only temporary and gets you to that goal faster.

Plus removing the hassle of having to do more than necessary during the week has truly changed the game for me. And will likely to the same for you. 

So what do I get done with my weekends?

Whatever I can get done ahead of time.

Grocery shopping, cooking, meal prep, laundry, nails, hair, cleaning, organizing, editing and scheduling content, adding to my vision board, and reading blogs.

What I love about weekends is I don’t have to get up the next morning two nights out of the weekend. I can stay up as late as I need to so there’s even more room to get stuff done.

Getting as prepared as possible for the week by getting this stuff done during the weekend is how I get even more stuff done during the week.

How has all this helped?

To reiterate, getting stuff done during the weekend creates more time and allows me to be way more productive during the week.

Before I tightened up my weekend routine, I had to deal with having an unorganized space. I lost time in the mornings packing meals. And some days things weren’t cleaned so I had to worry about getting them clean the night before work. Huge hassle.

Having a clean space, meals packed, clean clothes available, freshly washed hair, new nails, and an organized workspace raises my vibes and really makes my weeks so much better.

I’m also sticking to my plans now, planning my days, weeks, and months more routinely, and keeping up with my mindfulness exercises.

Conclusion

If you’ve been playing with the idea of getting more stuff done during your weekend, it’s time to seriously put your weekends to work.

Since tightening up my weekend routine, I’ve had more success during my week with keeping my plans and establishing new habits like reading for an hour a day and writing for an hour a day.

One of the major tricks to having a super successful week has been getting as much done ahead of time as possible.

It is well worth the sacrifice.

What to do about it: Working Out, Hunger, and Intermittent Fasting

I found out something pretty interesting last week.

If I workout, I get hungrier.

Duh right?

Last week, I called myself jumping right into working out six days a week during my second week of intermittent fasting. I figured since I’ve been eating a primarily low carb diet for a few years, I could handle workouts on an intermittent fasting schedule. Even after a week.

I was hella wrong.

After my first workout, my hunger increased during my fasting window. By mid week, hunger went from being something I could manage to something that took over my thoughts. Food stayed on my mind and by the second day of working out, I was breaking my fast earlier than scheduled.

I was also eating things off of my plan like cheese, peanuts, bananas, fruit, and salad dressing with industrial oils. And by the end of the week, I was allowing myself to have rice and corn shells. I ate out on Thursday and on Friday despite having meals prepped at home.  

The appetite was like the one I felt with the munchies. I wasn’t really hungry, but the desire to eat was there and it was strong. It was the munchies all over again. I just wanted to eat.

Luckily I got some control on that beast by Saturday.

Expert Advice and Experienced Advice

Then yesterday I was watching YouTube videos on intermittent fasting and intermittent fasting for women. Both discussed when is the best time to start working out with intermittent fasting. One was from a doctor’s perspective while the other was from a woman on day 46 of intermittent fasting.

In Dr. Eric Berg’s video – Intermittent Fasting & When Do I Exercise – he explains how doing exercise too soon increases hunger. In a few other videos of his, he also explains how it is best to start exercising when the body is used to intermittent fasting otherwise fat lost will be stalled and the likeliness to sticking to intermittent fasting is decreased.

Which is what happened to me. Because I jumped into working out too soon, my hunger increased and that made it too difficult for me to stick to my fasting windows. And when I say I jumped into working out I mean I seriously went back to lifting weights and doing HIIT cardio.

That was way too much exercise for a body that isn’t used to intermittent fasting regardless of previously being on a low carb, paleo lifestyle.

The second video is by Manolya Rowe – Q&A OMAD Day 46 – where she answers five questions about doing one meal a day and explains what that looks like. At 4:09 she begins to discuss when she started working out.

She waited 30 days to adjust to intermittent fasting (she does one meal a day) before working out. Her suggestions for measuring if someone is adjusted to intermittent fasting was hunger during the fasting window and thinking about food while fasted.

If you’re hungry and thinking about food a lot or experiencing the jitters, you’re not adjusted to intermittent fasting enough to start working out.

Manolya also points out that she started slow with her workouts after 30 days of intermittent fasting by implementing very short, light workouts.

Again, I did not allow my body to adjust to intermittent fasting before working out regularly. I also did the same workouts I was doing when I wasn’t doing intermittent fasting.

Lesson learned.

So what to do about it?

Stop Exercising… For Now

Although I want to keep working on building my booty and thick legs, I’m going to stop working out for the next 30 days. Or however long it takes for my body to get used to intermittent fasting.

Instead, I’m going to walk during my lunches at work and then take a short walk 30 mins after my meal to lower my blood sugar. Check out The Model Health Show podcast, episode 255: Reduce Body Fat & Increase Your Lifespan: The Surprising Benefits of Walking for good info on walking.

I don’t think this’ll make me hungry, but we shall see.

If you’re also having a hard time sticking to your intermittent fasting windows, try cutting out the workouts or at least reducing them a great deal for a bit.

Pay Attention to Hunger and Thoughts to Determine If Ready to Workout

Secondly, I’m really going to pay attention to my hunger and thoughts.

Funny how I can tell how hungry I am and what type of hungry I am depending upon my thoughts.

Surprisingly, if I’m fasting, thoughts about food, what I want to eat, and being hungry barely come up. I don’t obsess about food if I’ve been fasting. When I hit that 12th hour, I might say something about how hungry I am, but that thought does eventually go away.

It’s easier for me to forget those thoughts about food when I’m fasting and having the physical feelings of not eating for twenty hours.

When hunger is actually a craving, the munchies, or as the result of working out, I obsess about food, what I’m going to eat and the thought about eating gets so strong I feel as if I have to silence it with food.

I’ve actually experienced times where I’ll get so bombarded with thoughts of food and hunger that I’ll feel forced to eat just to get my mind off of food, eating and hunger. Then I eat, the thoughts go away, and I can get back to concentrating on work.

Yes, it’s that bad.

Pay some attention to your thoughts when you’re feeling hungry. You might notice a difference also after you make yourself aware of your thoughts when you’re hungry. It’s a pretty interesting exercise.

I’ll like to see how my hunger and thoughts with food change after 30 days and will that actually be a solid indicator to if I’m ready to workout. I will be ready to workout when I’m not hungry during my fasting window.

This’ll be interesting.

Conclusion

When intermittent fasting, it’s best to let your body adjust to the schedule before starting a workout routine. This increases your chances of sticking to intermittent fasting because your hunger isn’t increased with the workout.

You’ll be able to tell you’re ready to workout if you’re not hungry during your fasting window or thoughts of food and eating aren’t strong when you’re fasting. Give your body at least 30 days to get used to intermittent fasting before working out. This increases success.

Good luck! I’ll share how this goes for me on my social media accounts below. Let’s do this!

Instagram: GeekyTricee

Twitter: @GeekyTricee

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Youtube: GeekyTricee

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more 

 

 

It’s Time to Let the Struggle Go

Struggle, rather we want to accept this or not, is a choice. The struggle is only as real as we make it. The struggle to survive, the struggle to open a business, the struggle to thrive, the struggle to just make it through the day… All struggles we have a choice to either participate in or not.

What makes struggle a choice? Our perception. Struggle is defined in a few ways, but I believe the best definition in this context is “strive to achieve or attain something in the face of difficulty or resistance.”

Struggle is also defined as “make forceful or violent efforts to get free of resistance or constriction; have difficulty handling or coping with; engage in conflict, and make one’s way with difficulty.” Those definitions define struggle as a verb.

As a noun, struggle is “a forceful or violent effort to get free of restraint or resist attack; a conflict or contest; a determined effort under difficulties; a very difficult task.”

What I notice off top about struggle is resistance, difficulty, difficulty coping, conflict, and force. Do we have to resist or force things? We do not. Do things have to be difficult or difficult to cope with? They don’t. Challenging? Yes. Difficult. No. There is a difference. They definitely can be difficult and are for many of us, but don’t have to be. Conflict and force are also things we do not need to participate in. Shocking. I know.

Now, now. I know what you’re thinking. I used to think the same. When my mom would tell me I didn’t need to resist, find things difficult, find it difficult to cope, deal with conflict and force, I would get even more pissed off. My feelings and how I saw my situation was real to me and here was my mom telling me I had a choice in the now although my situation wasn’t changing then.  

See, to me, these things were real and I was very right for how I felt. It WAS difficult for me and I DID authentically feel conflict, resistance and force in my day to day life. Especially after I quit my “good” job to pursue writing full time. The battle was a steep, uphill one I made real and that struggle was one I acknowledged and called real every day. The pain, the anger, the depression, the hopelessness and everything that came with struggling, I felt.

I was right to feel the way I felt as we all typically are when met with challenges in life. But did you ever question if being right and justified about your current feelings really had your best interests at heart?

Was it really healthy and beneficial for you to acknowledge the struggle and affirm it daily? Did it help you reach your goals faster if you acknowledged and felt resistance, force, difficulty, difficulty coping, and conflict daily? Did you feel better and more empowered because you kept it real about the struggle?

Personally, hell no. Hell naw. Hell to the no acknowledging struggle didn’t make anything better or move faster for me. If anything, affirming struggle to myself made things even more difficult, brought more conflict and resistance to my life, and made my eyes juicier than they had to be.

I cried a lot and if I wasn’t crying, I was getting ready to. My thoughts made me angry, made me feel helpless, made me feel hopeless, and made me feel stuck, trapped and frustrated. Acknowledging the realness of the struggle in my life made life suck from the inside out. Not only was my situation shitty, but even my feelings were shitty enough to make me actually tear up at work. And I was a front desk receptionist! Not a good look.

Then something freeing happened. I finally took my mom’s advice and abandoned the struggle. By far this was not an overnight process. It took me months to shed, but babaaay when I did? I started appreciating my life as is.

The physical tension of struggling lifted off of me. I had less things to cry about. Pain stopped bothering me and the doom, gloom and negative thoughts that made my head hurt softened until they faded away.

When we struggle and affirm to ourselves how real our struggles are, we’re speaking on what is going on right now. Some people believe this is what they have to do. It’s important to keep it real and realize their struggles regularly.

The problem is our current situations have absolutely nothing to do with our present truths. Yea, sounds woo woo, but peep game.

They’re the results of thoughts and beliefs that have controlled our perception, actions, and choices. What is going on around you right now is essentially old news. Old thought news anyways.

So when we struggle and keep it real about this struggle, we’re continuing the thoughts and beliefs that created the struggle to begin with. We keep thinking struggle so our perceptions, actions and choices will continue to create more struggle.

Can’t fix a problem at the same level of thinking that created it.

What’s the solution? It really is as simple as making the decision to stop struggling.

No, your situation doesn’t have to change first. You do. Matter of fact, you must if you want to start seeing changes.

I’ve found the quickest, simplest fix is to start lying. Lie to yourself about how you feel. Hell, you can even lie to yourself about where you live, what you drive, who’s your boo, what shoes you usually where, where you work, and that you go on vacations. One time, I was lying so good I messed up and told a coworker people looked at me and thought I had money. This was when I first started at my new job (the one I got after I made the decision to stop struggling) and I was still heavily rotating the nicest things I had in my closet.

You’re not struggling. This is a great, challenging opportunity to grow. You’re not sad. You’re happy and feeling fantastic, knowing you’re being pressed to become that diamond.

Now, if you’re clinically dealing with depression, or feel you might be, please do not take me saying it is as simple as changing your thoughts to change those conditions.

Clinical depression is something that can improve with lifestyle changes, but that change can begin with more hopeful thoughts for healing and recovery.

And don’t just lie about any old thing either. Tell yourself you live, do, and have what it is you would rather be living, doing, and having. Tell yourself you feel the way you want to feel. And tell struggle it’s the lie.

Like I said before, I used to believe being right and true about everything was what I was supposed to do too. But when I started telling myself I was fine, I eventually started feeling fine and the circumstances of a person that felt fine started to come about.

I got a job that pays at least enough to take care of the basics. I’m no longer on food stamps. And I really don’t deal with emotional pain like that anymore. So much so that I’ve been able to quit smoking weed like for reals this time.

Now, you are left with a choice. You can continue to keep it real, telling yourself the truth about where you’re at, and affirming your struggle regularly. Or you can drop the struggle and start having a good time.

Don’t expect a quick jump unless that’s where you’re honestly at emotionally. I do understand some pain is too deep to just start speaking positively. But you can stop being so detailed about it.

For instance, I’m 40 pounds overweight, had an eating disorder, and used to binge eat to the point that the skin around my abdomen felt sore and tender to the touch. I was eating so much my skin stretched and ached.

What started changing this behavior was when I stopped identifying as a binge eater and accepting that struggle. I stopped digging into figuring out my addiction to food. Instead, I started telling myself I ate healthy, that I stopped when I was satisfied, and that I didn’t eat unless I was hungry.

Eventually, I became aware of what was triggering my binge eating and learned to avoid foods that were addictive to me like the plague. When I decided to stop struggling eternally, I stopped struggling externally.

Dive right into this concept or take baby steps, but you really do have a choice to release struggle. You don’t have to be right and keep it real about the struggle all the damn time. Soon you’ll find it’s best not to keep it real about those things at all. Give it a try. You’ll see.