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TWM 42 – Sabotage Thought Number 8 – The Concern For Others Excuse

TWM-42

Sabotage Thought Number 8 - The Concern For Others Excuse

Today's Will Power Moment - 42

with Dr. James Meschino

Today I want to quickly discuss sabotage thought number 8, that often prevents people from pursuing appropriate weight management and wellness goals. Sabotage thought number eight sounds something like this, “I’m so busy looking after everyone else I don’t have time to look after myself”.You’ve heard people say this. I admire people who go out of their way to make sure that all the important people in their life are well looked after. These people are a wonderful gift to the world. However, it’s still not an excuse for not making the effort to look after yourself. By that I mean, eating in a health-promoting manner (keeping the bad fats out of your mouth, not over eating carbs, getting at least 20 minutes of endurance activity each day, more preferably 30-45 minutes, achieving your ideal body weight, getting regular check-ups with blood work and preventative screenings like PSA test, colonoscopy, mammogram, pap smear, not smoking, and avoiding or using alcohol very judiciously, getting adequate sleep).

The truth is that there are many people who are great care-givers to their family and friends, who also make the effort to also look after themselves in this way. They do it because they know that if they are healthy and well themselves, they can be of much greater assistance to the people for whom they provide their care, love, and support. They also know that if they get sick, or have a heart attack, a stroke, or go blind from diabetes – for reasons that could have been prevented through better day-to-day wellness initiatives, then the people whose lives they have been trying to make easier are then put in a position where their lives just became much more difficult because they now have to take care of you instead. I have seen this play out in real life numerous times.

So, needless to say, I am not a big fan of the martyr mentality. Some people use “their concern for others” as an excuse not be proactive in their own health management. In reality, there are many people who do a good job of both – they look after themselves really well, and they look after others really well.

Sabotage Thought Number 8 – not looking after yourself because you invest all your time looking after others is a popular one. Don’t let it stop you from developing your own personal wellness plan and executing it. You’ll be much more valuable to others, and for a much longer period of time, if you take the simple daily steps to also look after yourself as well. And you’ll love the results of your new and improved wellness body, blood results, energy level, and other health parameters.

So, don’t let your concern for the wellbeing of others be the excuse that stops from setting and achieving our wellness goals.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 41 – Sabotage Thought Number 7 – The Assumption Excuse

TWM-41

Sabotage Thought Number 7 - The Assumption Excuse

Today's Will Power Moment - 41

with Dr. James Meschino

Today, I’d like to discuss Sabotage Thought Number 7 – The Assumption Excuse. It sounds like this:

 “I’ve already showered, so no point in exercising now”. Get your exercise in, even if it’s just walking 10,000 steps that day – something you can do without working up a sweat.

Or:

“I’m getting home later than usual, so no point in trying to exercise now”. The truth is, you can still usually get in at least 15-20 minutes of some kind of endurance exercise so you don’t lose momentum. Skipping one day makes it so much easier to skip two, then three… and before you know it, you haven’t exercised in 6 months. You know how easily that can happen. So, when you’re time-crunched, do a scaled down exercise routine to prevent you from losing momentum.

Here’s another Assumption Excuse:

“I already ate the top of the muffin, I might as well eat the rest of it”. You’re at a business meeting and you’re getting hungry – and all that’s available are donuts and muffins. Okay – have the top of the muffin. That should satisfy you. You don’t need to eat the bottom just because you ate the top.

Or:

“I had the first forkful of birthday cake, I might as well have the whole piece and enjoy some ice cream with it while I’m at it”.

Rr:

“I gave up eating donuts three years ago, I think I can have one the odd time now.” (Then it becomes a regular thing.) You have to guard your wellness habits tightly or the old bad habits can easily sneak back into your life. Don’t assume you have them locked down for life and that you can now occasionally have that French Crueller – or piece of cheesecake – or an order of French fries.That can easily become a habit of giving yourself permission on a more and more regular basis to do more of the same. Don’t assume you won the whole fight just because you’ve consistently won a number of battles over the past year or two. Bottom line: Don’t let those bad habits creep back in because you assumed you have it all under control.

Remember that 95% of people who lose weight, regain all the weight they lost within 2 years. And only about 20% of the population gets the recommended amount of physical activity each week. That percentage hasn’t changed in many years. You need to remain vigilant about our wellness intentions. Keep that daily wellness checklist going no matter how long you’ve been at it. It’s something I still do myself after more than 35 years of adopting solid health-promoting behaviors. Sometimes we get so impressed with ourselves, take we take a victory lap in advance of winning the game. Make sure you’re not eating high-fat pastries, ice cream, French fries etc. while taking your victory lap, after losing some weight, reducing your waistline, lowering your cholesterol or blood sugar, and so on.

Sabotage Thought Number 7 is “The Assumption Excuse”. Don’t give yourself permission to start deviating from your plan because you assume you have it all under control, or that in a particular instance you got a bit derailed so you might as well finish what you started and eat the whole piece of cake, the whole muffin, the whole bowl of ice cream, the whole order of French fries, or skip the entire workout for the day.

Don’t let The Assumption Excuse rob you of the body and health you know you deep down you want and can achieve.

Eat Smart, Live Well, Look Great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 40 – Sabotage Thought Number 6 – This Doesn’t Count

TWM-240

Sabotage Thought Number 6 - This Doesn't Count

Today's Will Power Moment - 40

with Dr. James Meschino

Today I want to cover sabotage thought number 6, in our series of the top 10 sabotage thoughts that stop people from succeeding with weight loss and wellness. Sabotage thought number 6 sounds like this “This doesn’t count.” You know what I’m talking about. This is a way of rationalizing the consumption of high-fat or super-sugary treats or not exercising as you justify it by saying:

This doesn’t count because

  • I’m on vacation
  • It’s the holidays
  • What are weekends for
  • I’m not feeling well
  • I’ve had a stressful day
  • The kids are driving me crazy
  • My boss is driving me crazy
  • I was in airport
  • I was on an airplane
  • It was a travel day
  • I’m going to work out later- so I can indulge a little right now

Or statements like –  “I have a few drinks only on weekends and when out with my friends” – but when you add it up it tallies 10-15 drinks in a week. I want you to keep it to 3 drinks a week or less. Or you catch yourself rationalizing that – “my life is so stressful I can’t be expected to eat healthy too”.

This doesn’t count and that doesn’t count. The reality is that everything counts. That doesn’t mean that you’re going to performed perfectly in every instance. But giving yourself a pass because you justified a bad behavior by saying this doesn’t count because … – is just you fooling yourself and not owning up to the fact that your self-command is not as good as it ought to be. And the results are always the same – you don’t’ lose any excess weight, your blood cholesterol or glucose doesn’t come down and/or your blood pressure remains high and your fitness level doesn’t improve.

The trick is to catch yourself in the moment when you hear yourself saying these words in your head or out loud to others. In that moment, think about how you can make a better decision or at the very least minimize the damage or cap it, so you don’t re-stuff your fat cells, or raise your cholesterol or blood sugar by too much. Even when you’re on vacation or during the holidays, you should still plan out in advance how you are going to fit some exercise into your schedule, so you don’t lose momentum.

I think you get the idea. Telling yourself that – “This doesn’t count because….” is a sure fire way to keep failing at weight loss and wellness goals. When this thought pops into your head, seize the moment and make the wellness choice in spite of the stress or the circumstances. You’ll be happier with yourself after the fact if you do. I guarantee it.

So eat smart in each moment, live well -including exercise and adequate sleep, and I know you’re going to look and feel great.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 39 – Sabotage Thought Number 5 – Planning to Succeed, but Arranging to Fail

TWM-39

Sabotage Thought Number 5 - Planning to Succeed, but Arranging to Fail

Today's Will Power Moment - 39

with Dr. James Meschino

In this willpower moment video, I want to talk to you about sabotaging thought number 5, which is “planning to succeed, but arranging to fail”. Many people claim they are trying to adopt more wellness steps into their life, but in actual fact, they arrange their life, either consciously or unconsciously, so they have a much better chance of failing rather than succeeding. In many cases, people fool themselves as to their real intentions about wellness, declaring that they are getting on track with wellness plans, but at the same time, arranging their lives in a way that gives them the perfect excuse for failure.

Here are some classic examples of planning to succeed with wellness, but arranging to fail:

Buy cookies, cake, ice cream or potato chips to keep in the house for your kids or for when company comes to visit. Guess who ends up eating them? Remember the saying, “out of sight out of stomach”? 

Or you overbook yourself so there is no time available to exercise. – “I really want to get going with exercise…”, but you purposely book as many meetings as possible in the day, so you have a valid excuse as to why you weren’t able to fit it in. This goes on day after day.

Or you plan to exercise tomorrow with friends or go for that long bike ride, but you stay up really late, so you don’t have the energy to exercise or eat healthy the next day.

Or you plan to exercise tomorrow with friends but have too many drinks the night before, so you’re too zapped of energy the next day to follow through.

Or you join a fitness club on the other side of the town that is too far to get to, so it becomes impractical to actually get there enough. It looks good on paper, but you are arranging to fail.

Or you, or someone else, designs a fitness program that is way too complicated and time-consuming, and you are actually mentally defeated before you start.

Or you have incongruent exercise goals: you want to enter a body building competition, run a marathon, and you joined a yoga program 2x per week, and signed up to take tennis lessons. As a result, you become so overwhelmed you don’t do any of it. Remember, keep it simple and straight forward (less is more).

Or you overeat in the moment because you are planning a great big workout later.

Or you go from one fad diet to the next in search of the”holy weight-loss grail”, rather than working with the tried and true scientific principle of healthy eating and exercising consistently.

One clever way to arrange to succeed with exercise – if you joined a gym – involves this approach:

Bring your workout clothes to work and put them on at the office or workplace. Then you have no excuse not to go to the gym and exercise. In the winter, as your gym clothes are not cold from sitting in your car, the mental obstacle of having to go to the gym and change clothes can block your success. And if your co-workers see you in gym clothes you’re practically shamed into working out, especially if they ask you the next day how your workout went the previous day. It would be very embarrassing to have to say, ” I just went home instead and ate a loaf of pound cake and watched TV”.

With wellness, it’s something you have to plan to fit into your life. You have to make time for the following:

  • Time to exercise,
  • Time to shop for health-promoting foods and prepare them,
  • Time to locate and get to restaurants or other establishments that have healthier food choices,
  • Time to watch my LMU videos and WPM videos to keep wellness top of mind,
  • Time get your annual physical and bloodwork done and preventative screenings, etc.

When you divide your life up into sections: family plans, financial plans, career plans, holiday plans, socializing plans, continuing education plans, you have to also include your plan for wellness – and it has to fit into the rest of your life plans for that particular year. Make sure your plans are realistic and that you are not arranging to fail – and kidding yourself that you are trying to follow a wellness plan when your life is actually set up, unconsciously or on purpose, to sabotage your wellness efforts – at every turn.

Make sure you PLAN to succeed with wellness, and that you arrange your life in a way that enables you to succeed with your plan.

Eat Smart, Live Well, Look Great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 38 – Sabotaging Thought Number 4 – “It’s Beyond My Control”

TWM-38

Sabotaging Thought Number 4 - "It's Beyond My Control"

Today's Will Power Moment - 38

with Dr. James Meschino

We’ve been talking about sabotaging thoughts and how they largely determine who succeeds with their weight loss and wellness intentions, and who doesn’t. The next sabotaging thought, or excuse for failing to exercise, or to become compliant with better dietary habits, sounds like this: “It’s beyond my control”.  “I really want to exercise, but it’s too hot outside”, or “it’s too cold this time of year”, or the humidity just exhausts me”, or “the air is too dry, I can’t exercise in these conditions”…”it’s beyond my control”.

Or when it comes to eating high-fat or sugary foods, I have heard people say this: “Well, you know, the only reason I keep eating this food is because it’s engineered to be addictive. It’s not my fault. They put something in these snacks that actually makes them addictive. It’s beyond my control really”. Or they say, “Well, you know I’m addicted to chocolate. It’s a real addiction. I can’t help myself. It’s beyond my control”. Or, “I can’t look after myself or eat properly as I travel all the time. It’s beyond my control”. Or “My kids take up all my time, I can’t possibly start a wellness or weight loss program. It’s beyond my control.”

As the legendary motivational speaker, Zig Ziglar would say, “That’s just a whole lot of stinkin’ thinkin’.” In order to succeed with weight loss and wellness, you have to be solution thinker, not a problem thinker or a fault finder. If it’s too hot outside, you have to make an arrangement or find a suitable facility so you can exercise inside. If it’s too cold this time of year, then you have to also make a plan to exercise indoors, somewhere. Get a home recumbent bike or join a local gym. You know what to do.

And there are no truly addictive foods. Certainly, cigarettes are addictive, but with food, we can have strong cravings. I get that. But, if you look for alternative foods that have less saturated fat or trans-fats and less sugar, you can find them. Alternative chippy-dippy snacks that are not deep-fried are also widely available. Find those solution-substitutions that can get you through the moment without destroying your whole wellness campaign. Focus on the solution and what you CAN have, not what you CAN’T have.

So, sabotage thought number 4 is, “I can’t succeed, it’s not my fault because such and such is beyond my control”. If you hear yourself thinking this or saying anything that sounds like it, just remember that other people with the same challenges as you have overcome them. Not by saying, “It’s not my fault, it’s beyond my control”, but by looking for and finding a solution that suits the nuances of their lives, so they can exercise even when they travel, and take care of themselves and their family members by planning some time for themselves. And there are no addictive foods. Find the lower fat, less sugary, solution-substitutions to get you through the moment. And lay off of the high animal foods, deep fried foods, creamy dressings, mayonnaise, butter, and related foods with too much fat, saturated fat and/or trans-fats – and eat only the amount of carbohydrates that is conducive to the calories you burn each day.

Here’s the good news: It’s all completely within your control.

Until we meet again, I encourage you to eat smart, live well and I know you’re going to look and feel great as a result!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 37 – Sabotage Thought Number 3 – I’m too involved with one thing to do another

TWM-37

Sabotage Thought Number 3 - I'm too involved with one thing to do another

Today's Will Power Moment - 37

with Dr. James Meschino

Sabotage thought number 3 that commonly holds people back from achieving their weight loss and wellness goals sounds like this: “Because I’m so involved in one thing, I can’t do the other”

Examples Include:

  • I am so busy preparing for my daughter’s wedding, I don’t have time to exercise or eat healthy right now. 

Or I can’t exercise and eat healthy right now because:

  • I’m taking a course right now
  • I’m completing my degree
  • I have an important work assignment
  • I’m writing a book
  • I’m preparing for the holidays
  • I’m too busy volunteering at the local club, community group, card club, the girl guides, the boy scouts etc.
  • I’m too busy looking after everyone else, I don’t have time to look after myself.

From experience working with over 10,000 patients, I can tell you that people who have the same challenges or time commitments as you have also found the small amount of time to exercise their body for 30 minutes per day and to feed themselves in a health-promoting way. When it comes to exercise, there are 1,440 minutes in every day. Surely you can find 30 minutes of the 1,440 to do a power walk, go for a jog, or ride a stationary bike, to burn some calories and strengthen your cardiovascular health They say that” little things in life make the big difference”. This is really true when it comes to exercise. 30 minutes is only a small amount of time compared to 1,440 minutes in a 24 hour day. But using those 30 minutes each day to exercise makes a big difference to your health and wellbeing and it will help to get you to your ideal weight and help you stay there for a lifetime. Planning to eat healthy food and making small in-the-moment healthy choices as you go through the day seems like a small thing to do any given moment. But as these choices accumulate from day to day they drive your body’s metabolism in a way that helps to prevent:

  • Cancer
  • High cholesterol, high blood pressure, heart disease and stroke
  • Weight gain problems
  • Diverticular disease, Digestive problems
  • And other health conditions.

 

Little things make the big difference in life,  as they accumulate over time. So, no matter how busy you are, or how important your job is, or the task at hand, telling yourself that you can’t exercise right now or eat in a health promoting way is a sabotaging thought that prevents many people from achieving the body and health they would really like to have. Instead, tell yourself that 30 minutes per day is a small amount of time that you can easily find. If not, how about 20 minutes per day, or even just 15 minutes to start with. Surely you can find 15 minutes. And planning to eat healthy food or making healthier food choices is easier now than ever. Even fast food restaurants now have veggie burgers, salads, grilled chicken sandwiches and chicken salads, as well as chicken or turkey wraps. Just remember to hold the cheese, the mayo and other high-fat dressing and spreads. Keep those out of the foods you order or make.

Okay you get the idea.Telling yourself you’re too busy doing one thing to do another is not a good reason not to exercise or eat healthfully. It’s a lame excuse. Other people doing the same thing as you are able to succeed, and so can you. It takes a bit of planning and a small investment in exercise time and a small effort to choose healthier food in each moment or plan how you can work healthier foods into your daily routine. But you can do it. Other people in your shoes are doing it right now.  You know what they say. “What man has done, man can do”. And what women have done, other women can also do.So, the sooner you rid yourself of this unproductive, sabotage thought, if it is one you have entertained, the sooner you will see real results.

Eat Smart, Live Well, Look Great

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 36 – Sabotaging Thought Number 2 – Tomorrow I’m Going To Be Good

TWM-36

Sabotaging Thought Number 2 – Tomorrow I’m Going To Be Good

Today's Will Power Moment - 36

with Dr. James Meschino

Another sabotaging thought that prevents people from succeeding with their weight loss and wellness goals is the inner conversation or verbal pronouncement that sounds like this: “Tomorrow I’m going to be good. Or, now doesn’t matter because tomorrow I’m going to be good”. But, as you well know, tomorrow is always a day away. In fact, tomorrow never actually arrives. The reality is, when you wake up the next day, it’s actually today again, not tomorrow. And you keep fooling yourself that you’ll be good tomorrow – and tomorrow never actually arrives.

The key to success is to be good NOW – in THIS moment. Believe me, tomorrow will present itself with the same cravings, challenges, temptations, and stressful events that will just as easily pull you off track. There is no magical tomorrow, so, the key is to start now and be as consistent as possible in each moment that presents itself. You know what I mean: every choice you make at breakfast, lunch dinner, social functions, the office birthday celebration, holiday season, weddings, BBQ’s, sporting events, and/or other gatherings. Don’t fool yourself into thinking that you can cheat today or skip your workout today because you ‘re going to be good tomorrow or start tomorrow. That’s a dangerous inner conversation that usually leads to failure with weight loss and wellness goals.

In the fact, the big difference between those who succeed and those who don’t, comes down to “in the moment decisions” that are made one day at a time, one moment at a time – and all those little decisions add up over time to major changes like:

  • Shedding all that excess body fat,
  • Improved muscle tone, physique and body shape,
  • Lowered levels of cholesterol, blood sugar, triglycerides and high blood pressure,
  • A much more youthful appearance.

To achieve the body nature intended you to have and enjoy, it’s not about telling yourself you’re going to be good tomorrow. It’s about seizing this moment and making the wellness choice in each moment that presents itself, regardless of the circumstances, which also includes scheduling and following through with your exercise program. So, I’ll end by not only encouraging you to eat smart, and live well, but to start doing it right now – TODAY, and every today, and not by cheating today and planning to be good tomorrow.

That’s how it gets done.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 35 – Part 1 (of 10): Overcoming the Sabotaging Thoughts That Set You Up For Failure

TWM-35

Part 1 (of 10): Overcoming the Sabotaging Thoughts That Set You Up For Failure

Today's Will Power Moment - 35

with Dr. James Meschino

Over the next 10 videos, I am going to share with you the 10 Sabotaging Thoughts (or internal conversations within your head) that will set you up for failure if you don’t establish, right now, a way to guard against them. Succeeding with weight loss and wellness goals is very much dependant on the inner conversations you have in your own head every day. There is no question, that no matter how much you want to succeed, your mind can easily set you up for failure if you don’t guard against these 10 sabotaging thoughts. So let’s get at it.

Sabotage Thought Number One is: “I earned a major indulgence because I’ve been so good”. Here’s an example: “I exercised today, so I earned a piece of cheesecake. The truth is that most exercise routines burn somewhere between 250-400 calories. A plain, commercially prepared piece of cheesecake weighs 125 grams and has 401 calories, and many of those calories are from saturated fat. The truth is that exercise alone won’t keep your weight down, prevent high cholesterol from developing, or prevent colon, breast or prostate cancer by itself. The same holds true for eating potato chips, French fries, other deep fried foods, or creamy sauces or dressings. Or having 3-4 beers or glasses of wine. These kinds of indulgences or rewards will cripple your weight loss and wellness results.

Over the years I have watched many people who exercise regularly actually gain weight and develop a myriad of health problems as a result. Eating the wrong foods can easily counter and defeat the exercise effort you put in. It’s that simple. Just because you’ve been good, doesn’t mean telling yourself that you earned a big indulgence as a reward. Instead, let your investment in exercise reinforce in your mind that you are taking important strides to improve your health and your body, and parlay your effort by making healthy food choices to further enhance your success. That is the mindset that gets real results – and fast.

By the same token, some people play an even more clever trick on themselves by rewarding themselves in advance of their exercise effort. The inner conversation sounds something like this, “I earned this reward because I’m planning to be good tomorrow. So you start rewarding yourself in advance. Be careful with these inner conversations. Catch yourself when you hear these thoughts rolling around in your head and instead say, “Oh Dr. Meschino wouldn’t like this idea”, then switch to the healthier thought and act on that choice. As I’ve explained, we all have small indulgences that are within the boundaries of a wellness lifestyle. Focus on those choices so you don’t feel deprived. But you really have to make sure you don’t get caught in the mindset of saying to yourself or others, “I earned this major indulgence because I have been so good, or I’m exercising now so I can eat a big piece of cheesecake or a party size pizza later”. Unless you’re eating really, really, small portions, it’s not going to work out too well. And very few people can keep those portions really, really small.

So, that is sabotage thought number one that causes many people to fail and lose hope when they don’t see results from exercise. Be on the lookout for those thoughts, catch yourself in the moment, and choose a new direction that will parlay your exercise effort into the results you are looking for and deserve to experience. I guarantee you will be happier with yourself if you do.

In the next video, I will explain sabotage thought Number Two, so stay tuned.

In the meantime, I encourage you to eat smart, live well and I know you’re going to look and feel great as a result.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 34 – Strengthen Your Willpower Reserve Part 4: Getting Sufficient Sleep

TWM-34

Strengthen Your Willpower Reserve Part 4: Getting Sufficient Sleep

Today's Will Power Moment - 34

with Dr. James Meschino

In the past three video segments, I’ve explained 3 important ways to help you maintain an optimal mental and physiological state that enables you to easily succeed with your nutrition and exercise objectives and to resist the many temptations that come our way each and every day. This optimal mental and physiological (or energy state) is known a strong willpower reserve. Some days are harder than others to stay on track. That is just the way life is. But it becomes much easier to consistently stay on track when your willpower reserve is strong. When your willpower reserve is weak, that is when most people start to give into tempting foods and skip their workouts. So, the first three important ways to strengthen your willpower reserve that we covered so far include:

1. Movement – at least a 15-minute power walk per day. Make that your minimum exercise threshold. It is proven to reduce cravings and strengthen resistance to tempting foods and other substances, including cigarettes. Of course, I would prefer you to do a more substantial exercise routine that includes at least 30-minutes of cardiovascular exercise, at least 5 times per week. But on days when you can’t find the time to do that, then at least get in your 15-minute power walk or an aerobic exercise substitute (like the stationary bike, elliptical machine etc).

2. Distraction – find a positive distraction to channel your energy that involves up your hands (i.e. playing a musical instrument or even playing video games) and/or your body (going for a walk after dinner or taking dance classes) so you don’t eat food during idle time, or when watching television.

3. Meditation – Just a 5-minute meditation like the one I showed you in the last video reduces cravings and stress, which helps you succeed with your wellness goals.

The fourth strategy to strengthen your willpower reserve is to “Get Sufficient Sleep”

When you feel tired or your brain is tired – you are vulnerable:

  • Vulnerable to eating high fat and/or sugar comfort foods
  • Vulnerable to overeating
  • Vulnerable to skipping your exercise routine

Being tired makes wellness initiatives seem overwhelming, causing you to feel defeated, and may prompt you to lose hope that you can ever succeed. When you feel tired wellness seems like an uphill battle. On the other hand, when you feel adequately rested, the whole thing is a breeze. When you’re rested it feels good to move. And moving increases your craving for healthier food. Being rested also gives you more psychological resistance to resist temptations. Remember that competitive athletes sleep at least 10 hours in any 24-hour cycle. Interviews haves shown that:

  • Roger Federer gets 11 to 12 hours sleep per night
  • Lebron James gets 12 hours of sleep per night

So, when you add exercise to your daily routine, even if its just 30-60 minutes per day, you have to add more sleep and recovery time or you will eventually fatigue out – physically and mentally. If you don’t you will eventually hit the wall of fatigue, and the wheels will fall off. That feeling of fatigue makes you very vulnerable. This is when you have setbacks, you gain the weight back, and you fall off the exercise wagon because your willpower reserve has been weakened by fatigue. So, in order to keep pushing forward towards the body nature intended you to have – fitter, more toned, more vibrant, healthier and looking and feeling younger, you have to get more rest. Usually, all it takes is going to bed 30-60 minutes earlier than you do right now. But I will tell you that those 30-60 minutes can make a huge difference to your overall energy level and your ability to easily follow through with your wellness intentions.

Simply stated – being in a rested state strengthens your willpower reserve, which makes it much easier to resist food temptations, and increases your desire to move your body and exercise. This, in turn, increases your craving for healthier food and a more health-promoting lifestyle. Over time you will ultimately experience the healthy addiction that following a healthy lifestyle produces within you. Know that things get much easier once you land there.

So, the final plank in keeping your willpower reserve strong from day-to-day is to get the extra sleep you need. If you are going to exercise, and you know it’s a critical foundation of wellness and enhancing your body shape, then you simply need a bit more sleep to stay in an optimal mental and physiological state each day to enable you to make wellness choices with minimal effort. – that’s your willpower reserve in action. If you end up missing some sleep for a day or two, remember that you can repay the sleep debt by catching up on a weekend if necessary, but try to get the rest you need as consistently as possible from day-to-day to keep your willpower reserve as strong a possible every day.

Ok, keep your willpower reserve strong each day by:

  • Moving your body
  • Finding positive distractions that interest you
  • Via Meditation – even just 5-10 minutes per day
  • And Getting enough sleep each day to feel rested from day-to-day.

 

If you’ll do these things I guarantee that it will be much easier for you to succeed with your weight loss and wellness goals.

So, good luck and keep your willpower reserve strong.

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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TWM 33 – Strengthen Your Willpower Reserve Part 3: Five Minute Daily Meditation

TWM-33

Strengthen Your Willpower Reserve Part 3: Five Minute Daily Meditation

Today's Will Power Moment - 33

with Dr. James Meschino

In the last few videos, I have been talking about how to strengthen your willpower reserve, namely your ability to remain in an optimal mental and physiological state that enables you to more easily exert self-control with respect to following through with your weight loss and wellness intentions. Neuroscientists have discovered that when you ask the brain to meditate, it gets better not just at meditating, but at a wide range of self-control skills, including focus, stress management, impulse control (that’s a big win when it comes to avoiding unhealthy foods) and self-awareness. People who meditate regularly aren’t just better at these things – over time, their brains become finely tuned willpower machines. Regular meditators develop more gray matter in the prefrontal cortex (where executive decision-making occurs), as well as regions of the brain that support self-awareness.

I know that meditating doesn’t sound very exciting, but the good news is that starting with just 5 minutes of meditation per day is a proven powerful brain-training exercise for boosting your willpower. You can slowly extend your meditation time as you get better at it. Maybe creeping up to 10 minutes per day, then 15 minutes, and so on. The key is to spend at least 5 minutes per day, so you don’t lose momentum. Research shows that by the time you have put in a total of 11 hours of cumulative meditation time, imaging studies reveal increased neural connections between regions in the brain that are important for staying focused, ignoring distractions and controlling impulses. Meditation increases blood flow to the prefrontal cortex, in much the same way that lifting weights increases blood flow to your muscles. Research in recent years has shown that regular meditation time helps people quit smoking, lose weight, kick drug habits and stay sober – and all it takes is starting with 5 minutes per day.

The Meschino Wellness Platform is pleased to offer you a series of Guided Meditation in the Meditation Section of the Platform. I encourage you to check it out, especially if you have struggled to lose weight over the years, or have experienced an addiction to smoking, alcohol or drugs, or if excess stress is taking its toll on your level of happiness and outlook on life at the moment.

Right now, however, let me explain how easy it is to get started with a 5-minute meditation program, so you don’t push if off to the future. To get started all you have to do are these 3 simple steps for 5 minutes per day:

  1. Sit still and stay put. Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight with your hands on your lap. Don’t fidget – that’s the physical foundation of self-control.
  2. Turn your attention to your breathing. Close your eyes and begin to focus on your breathing. Silently, say in your mind as you breathe in, “inhale”, and as you breathe out, “exhale”.  When you notice your mind wandering (and it will, because everyone’s does) just bring it back to the breath, without self-judgement. The practice of coming back to your breath, again and again in meditation, kicks the prefrontal cortex into high gear, and quiets the stress and craving centers of your brain.
  3. After a few minutes drop the labels “inhale” and “exhale” and try just focusing on your breathing. Feel the breath move in and out of your nose and mouth, and experience your chest and belly expanding and contracting with each breath. If your mind wanders, simply start saying silently to yourself again, “inhale” and “exhale” for a few rounds to get your focus back to your breathing.

Okay, that’s it. It’s really that simple. So, start with 5 minutes per day, starting today. As you get better and better at it, expand the time to 10 minutes, then 15 minutes, etc., as your natural evolution unfolds. Just 5 minutes per day, however, is a great start to help strengthen your willpower reserve – which will greatly improve your ability to make important in-the-moment wellness decisions regarding food choices, exercise, better sleep habits, and other health-promoting intentions.

So, get started with this simple meditation exercise, then explore the Meditation Section of the Meschino Wellness Platform, where you will be directed step-by-step through each Guided Meditaiton, in order to take your skills, ability and wellness results to the next level.

Eat Smart, Live Well, Look Great!

Dr. James Meschino
DC,MS, ROHP

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.