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Self Care And Mindset Challenges

Taking on our private group coaching has a lot to do with mindset stuff. We’re doing a lot of shredding of things we don’t need to hold on to, and grabbing some self confidence! Don’t get me wrong, that’s important and I will continue to share more throughout the month. But there’s also something to be said for simple, actionable tips or confidence hacks, and self care. That’s what today’s blog post is all about.


It’s simple and something you can, and should do today. While it’s simple, it’s not always the easiest thing to do. The idea is to pick something you’re scared of (or worried about, or putting off because you’re not sure you can do it) and do it anyway.
I challenge you to start doing this today and then continue it as often as possible. Going forward, you should be doing something that scares you several times per week.


Obviously what you pick to do will be very individual and different from person to person. That being said, it helps to look at some ideas to get started. This will give you a feel for the type of stuff I’m talking about and the scope of it.
Maybe you thought it had to be a big scary thing that I’m asking you to do and by looking through the examples below you realize that it can be something much smaller that you can actually see yourself doing. Maybe you like the idea of doing something you’re scared of, but can’t think of a single thing you could do today. The list of ideas may spark a thought for something unique to you that you can do.


Fast for a day or until dinner.
Skip coffee and other caffeinated drinks for the day.
Don’t let yourself hit the snooze button. Get up as soon as your alarm goes off.
Ask a friend to go for a walk with you once a week.
Go introduce yourself to the new neighbors.
Ask your boss for a raise.
Let your child go on a sleep-over.
Go out to dinner by yourself
Book a surprise weekend trip for yourself and your partner.
Sign up for that class you’ve always wanted to take.
Try a new cooking technique or a new food.
Fix that toilet yourself with the help of YouTube.
Share a picture of yourself and your weight loss or fitness plans on social media.
Invite a friend over for coffee even though your house is a mess.
Ask that cute guy/ girl out.



I hope this gives you some ideas and inspiration to make your own list. Now, go make it a habit to regularly do things that scare you a little. When you make yourself do them, and work through that fear or resistance, you’ll come out stronger and more confident on the other side. Doing what you’re scared of is a great courage building habit.

You Really Are What You Eat

I do love my vitamins, especially when they come from nothing but whole foods! Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.



Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, sea vegetables. cold-washed non-gmo soy, spinach, tomatoes, gluten-free oats, and fermented non-dairy products can all help stop and even reverse symptoms that so many of us are dealing with. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these simple whole foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.



Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.

Let’s Get Started And Take Healthy Back

Get Your Sexy Back 10 Day Shred
With whole live food, healthy nutrition choices, exercise and

Daily ACCOUNTABILITY ( Private Facebook Group, phone and text)
Who couldn’t use a little more of that in their lives??



What do you get?
A Mindset Shift, A Changed Body, Sexy New Food Beliefs!
Lots of coaching, support, recipes, education.




You may have already come to terms with the fact that you are an emotional eater. You may have also tried ways to stop it and, for whatever reason, had very little luck. One way that you can help your emotional eating from becoming a huge stress in your life, or from becoming a major weight gain issue, is to choose healthier foods. Here are a few ways to choose healthier foods and have them ready when your emotional eating kicks in.



Find Healthy Replacements

There are several eat this not that style books on the market. Take a chance on a few and look for replacements for things like ice cream, cookies, cake, and pastas. These are the foods that are increasingly common during emotional eating sessions and can have the most negative effect on your overall weight. By finding replacements, like greek yogurt for ice cream, you may still be having the emotional eating session but your food will be healthier.



Make the Replacement Real

You can go through books, make notes, and look at replacement foods all day. If you don’t make the actual change to the diet, then those replacement options are worthless. Instead of just doing the research, make sure you replace the food. Do a purge of your kitchen and food stash. Get rid of the cookies, candies, cakes, pastas, ice creams, and other foods. Get rid of processed foods that can have an abundance of sodium or sugars. Once you have purged your pantry, replace the items with the options you found. Now, your pantry is stocked and you can only go for the foods that are there. If the bad foods are gone, you are only left with the better choices.



Busy Foods

One of the ways to choose healthier foods as an emotional eater is to look for busy foods. These are the foods that are healthy, but require more time to chew and digest than others. They usually are also the same foods that fill you up faster as well. For example, carrot sticks are an item that is a busy food. You can’t just take two bites and two chews and swallow them. You really have to chew up and take your time with something like carrots or other hard vegetables. They fill you up decently well, offer natural fiber, and are good for your digestive system. By choosing these foods you will eat less, eat better, clean your system, and help with weight gain.



These are only three of the options to finding healthier foods for your emotional eating issues. However, by putting these three steps into action you can effectively reduce the amount of food you consume during an emotional eating binge as well as increase the overall healthy aspects of those foods and their toll on your body.



Better habits and methods to support you thereafter.

get-started
See what others have done and are doing by joining us on a lunch time event this Thursday
Check out the Mama Whole Wellness Facebook page for details.



A healthy YOU!
Buy 60 Shred meals (covers two meals a day for 30 days … can split your payments into four months of equal payments)
Get daily coaching ($1950 value)

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