In this episode we talk about tips to maintain your weight loss and keep it off for good.

Understanding emotional eating and stress as it relates to you.

Having support and accountability during your weight loss journey.

Staying away from FAD diets and restricting yourself too much when eating.

Stay committed to the journey for your weight loss and to improve your health

Also listen on Apple Podcast

Want to work with me? Click link below

Course: https://www.clarissabooker.com/twa 

Masterclass: https://bit.ly/wellnessrealign

Journals: https://clarissabooker.com/journals

Contact

Facebook Group: https://bit.ly/wellbeinggroup

Email: info@clarissabooker.com

Website: https://clarissabooker.com

Instagram: https://www.instagram.com/clarissadbooker/

Transcript

Hey there, friends. I hope your first week of 20, 22 has been simply amazing. And you’ve been able to crush all your goals that you’ve been set through and just keeping it going. All right. And so I know a lot of times, beginning of the new year weight loss is really heavy on the spectrum. Just try and get your health in order.

I’m here for it. I am so here for it. Okay. And so once you reach these goals, right pertaining to weight loss, we’re going to talk about weight loss. Okay. Because it is what it is you want to slim down and, you know, we don’t want any fat around our Oregon. So I bristle FAC is not healthy and it leads to health problems, conditions and things forming.

So at the end of the day, as taboo as it might seem for some people, it is real life, right. It’s just real life is what it is just trying. Make sure that we’re at a healthy weight. There is no magic number is different for everybody just knowing what that is for you. Okay. And being honest with yourself, not having any kind of dysmorphia with yourself about your weight, but just, and if you need to talk to somebody about something that’s going on, you feeling a certain way about yourself.

When you’re looking in the mirror, making sure that you see yourself with. And affection and compassion, right? So if you look at yourself and you don’t like what you see, you should talk to somebody about that. Okay. It can sometimes people see their self with fat eyes and it doesn’t matter what size you are.

So that’s a whole nother thing, right? Just getting down to the root of that because our mental health is so important. Okay. I can not stress this enough, the importance of our mental health, it affects everything about us. So it’s not. About the weight. Okay. But making sure that our physical well-being, our emotional well-being, you know, mental, all of these things are right.

Okay. So at the end of the day, when it comes to us, maintaining our weight, this has to be in check. Okay. At the end of the day, we have to have a healthy relationship with our. With the food with all the things, because if you’re not right there, then something’s going, something’s going to go left. Right.

Okay. So if you know what to eat and you have these thoughts, but you’re thinking about it in a way that’s not congruent with you. That can be another way for self-sabotage. So this is the most important thing here. Right? Getting right with yourself. Okay. So finding. Whereas what’s going on emotionally, right.

In addressing that and having more healthy ways to cope. Okay. So if you find yourself being emotional eater, so as you’re going through this process, and you’re losing this weight, still trying to realize and zone in on. What is this trigger, right? Why is this happening? You know, how can you address this?

And just finding more healthy ways to cope, because there’s always going to be something that’s going on. Because you alive. Okay. So you going to be sad, happy, stressed out. It’s not going to stop, but what we want to do is just have healthy ways to cope. That’s that’s what, having all these tools in our toolbox, because everybody’s going to be stressed out at one point or another, because of something now, how you let it affect you is another thing.

So you can feel the stress coming on and you can, and you can put it in check, right? Or you could let it get the best of you. And then it can go all over the place. There’s always going to be something going on. So realizing that within yourself. Okay. And having healthy ways to cope. And this will keep you from one backsliding and helping you maintain your weight.

Okay. Because you don’t want to go back into that spiral of just eating. Okay. So figuring out what that is. So if you find yourself sweets, right, the sweet tooth. So you find yourself wanting to eat these sweets, but catching yourself before it gets to that point. Okay. So that’s good being able to do that and be like, okay, I see myself going down this path.

Okay. Um, I’m feeling all stressed out right now. What can I do? What can I do? And then go back and figure that out. So if you want to take some deep breaths, get yourself centered. They having a plan and having a nice list of things for you to do that. You’re going to work on throughout this weight loss journey.

Okay. That’s one way and low. Fad diets is not the way. Anytime you were overly restrictive, it’s going to backfire. All right. It’s you can’t maintain it. You can go on some kind of diet or something where you’re restricting something completely. Your body needs that to live, whatever that is. So if you’re restricting whole food groups, that should be a red flag.

That’s a sign right there. And somebody is telling you to restrict all these things. Then if somebody is like, you can eat no carbs, you can eat no protein or whatever it is. Look, you can need that. Okay. And there’s so many more, there’s so many ways to get these nutrients into your body and micronutrients.

Right? All of these things that you need. All right. So fad diets will ultimately backfire. You see it all the time. You’ve either been through it or you’ve know somebody, you know, because they’re so popular, right. Because we’re in this world of know, Look, he says you gotta be patient. Okay. If you just have to be patient.

Cause if it took you all this time to get you where you are right now, what makes you think two weeks or three weeks is gonna set you on the right path? No, it just, that’s just not real. Okay. You know, as you get you guys free to like everything else in your life. All right. So wherever you’re at, like, think about your career, where you are right now, did that happen overnight?

You did not just wake up at like 18 and get where you are right now. You know, it did not happen. Okay. Unless it was just handed down from you, from family or something like that. And if that’s the case, you saw what they had to go through. It’s always a hard path at the end of the day. Yeah. Even if it was handed to you and it’s a family business, you know, they had to bust their butt too.

So none of it that’s going to happen overnight. It’s just not. Okay. So staying away from fad diets, because let’s say you’ve been on a fad diet, right. And you lost like 20 pounds really quick. Did you learn how to maintain it? No. You were just told to do this formula. They were just given this framework.

Okay. And you lost all this weight and now you’re off the diet then what? You don’t know what to do because it wasn’t realistic. It wasn’t a, you wasn’t able to maintain. So what happens is you go back to doing other things that you were doing before, or you still try to eat this way, but it’s, um, it’s not maintainable because like, for example, like if you are on this, one of these diets, I tell you don’t eat carbs.

Look, that’s a red flag. Okay. Run away as fast as you can go, don’t go pass, go. Or however that thing goes, right? Because you cannot maintain that you need your body needs. Okay. And so once that happens, you’re going to gain the way back. And that also makes you starving. Right? So if you are not getting the amount of nutrients that you need, your body is going to think it’s starving so that when you do.

Right. So if you’ve been on a really restricted diet for four weeks, and then you find like, now it’s over and you’re like so happy and you’re like, oh my goodness. Now I can like eat. So you didn’t really make any transformation really. You might’ve lost that weight, but then as soon as you go back to eating something, if you’re not even eating.

Foods that are going to be more nutritious the way it’s going to come back. Right. Cause your body is just going to grab onto it so hard because it’s going to be like, oh yes, she is finally given me some food. What has she been doing to me these last few weeks? He’s going to hold onto it, hold onto it. So trying to, you want to try to do something that is sustainable, right?

Like I have a clean eating blueprint by give people when they come to work with me, it’s not restrictive. Because you are allowing your buyer to get all the nutrients that it needs, right? So you’re feeding your body as much food as you want. Right. But it’s healthier. Foods is all about the quality of the food.

So the food you get, you know, eating food with lots of fiber, you know, you’re getting all the nutrients and environments that you need. Your body is happy and it actually just gets full because you’re having water from this fiber in there. And your body is just. So happy, right? It’s not starving. This is what is more sustainable and you’re not restricting.

Right. Even like some people think that if you eat more plant-based and you’re not getting protein, first of all, there’s going to be protein in all of your food. Do not listen to that. And then there’s legumes and there’s so many ways that you can make your meals. Okay. There are so many, but we, you know, just started to stay away from the restrictions.

Cause when you see, you got to just cut the restrictions out, right? So those restrictions and the fad dies. A lot of it’s going to go hand in hand. You should not be saying. I am starving or I feel too hungry. Cause that’s going to make your energy levels go down and then it’s just going to backfire. So that’s not going to be sustainable.

Right? Whenever you see stuff like that, just be really mindful of what it is, you know, and more or less is morally, as I keep saying, it’s about the quality of the food. So just remembering the process foods in decreasing your animal products, right. That is, what’s going to add that weight on. Okay. So sometimes people are worried about counting calories or counting macros and things of this.

And so you have this extra space over there where you can like eat something and you might eat something. That’s not exactly the right choice. Okay. And so is it really benefiting you. Right. So you all, so if you’re doing something like that, you have to also think about your health. So then if you have this extra space for these calories or you know, that you can consume, you mean, okay, well, according to this chart that I have here, I can sit there and I can make room for this cake.

Right. But how’s that dealing with the rest of your bias? So if you’re doing that every day, Your health is going to get affected. Okay. So just being a little mindful of that. Okay. And along with maintaining your weight loss, knowing which foods work for you. So along this journey, that’s what it is. It’s a journey here paying attention to what foods affect you, how it does, because that’s because something is healthy for one person doesn’t mean it’s going to work.

So if you’re on, if you’re doing something right, you’re on a quote diet, and if something’s like kale, right. We know kale is good food for the most part. Right. But it might not work with your body and throw it out the window. You don’t have to eat it. Okay. So just paying attention to this because you don’t want to do something on your diet that you’re on just to lose some weight throughout this process.

You want to make it sustain. So eat now throughout this term of your weight loss journey, the way you’re going to eat for your life. Right. Cause it’s a lifestyle. So just paying attention to that and seeing how you feel don’t force anything that doesn’t feel good. Okay. Just give your body that compassion, because it’s going to take care of you.

All right. It’s going to take care of you. Okay. And support and accountability. Okay. Super important, because this is going to be a life style. This is not just something you’re doing for the. Even though, you know, you’re going to look good and I’m dressed in them heels. Cause you’re going to rock it. Okay.

Cause that’s what you’re going to do. Cause we gonna look sexy, but this is still the lifestyle. So having some kind of support and accountability along the way, right. And this is why I was talking about this is why we talk about community, especially community when it comes to weight loss and your health is super important because it’s like the like-minded individuals that you around.

So whatever you’re going through, say, you’re trying to go work in a new work on something new you, right. You’re you’re trying to do a new deal or something like that. It’s nice to surround yourself with people that are on this level that you want to be on, right. Someone is doing more than you sit. You learn from them, not less but more.

Okay. So the same thing with our weight loss journey. So finding people that are living that life that you want to live, right. If it’s like a podcast like this, you listening to, or some friends or somebody, you know, that can accompany you on this journey. Okay. So you have some people that you like to work out.

You know, buddy out with them. I mean, find a group. I mean, I have a group to also on Facebook that you come join a free wellness community, then there’s also other places, you know, meetups, you know, there’s just so many things to making sure that you have support because you’re not going to get rid of your family.

Right. If you’re married and you got kids, they might not be on the same path. But, you know, they might get there by looking at you. You might inspire them to do the thing too. It can naturally happen to progression. We’ll say, see that you were serious and they see the changes that is taking place in your life.

You know, ask God to send you the right people, be like, Lord, please send me somebody a support team. And then just like, that’s am I going to pop up? You’ll be like, oh, You do what you know, and you might start going to Marcus together, be like, Hey, how about we meet up on Sundays and go to the market, pick up some fresh produce, you know, it don’t, you worked fast.

Okay. You just gotta be open to receive it. All right. He will work. All right. So making sure you get that support and accountability, you need a coach. They there for you. That’s their job. They got you. Okay. Look, I, I love people. I love working with people. It makes me so happy. And when seeing people win as the best thing and that’s thing, making sure you appreciate all the steps that you do when they say appreciate the wins.

It. ’cause you don’t want to get down on yourself because there are going to be some days that are harder than others. Okay. This all will help you keep the weight off. They might seem like simple things, right. And they matter because whenever you’re in the trenches, it can get a little discouraged. And sometimes, sometimes you’re, I’ll make it be like, not today, but you know, that’s when you got your check in is have one of your friends checking.

You guys, you know, do a couple of weeks, um, I’m sorry, a couple of days where you guys check in with each other and if you haven’t heard from each other, be like, Hey SIS, what you doing? You all right? Tell me what happened today. Something like that. You know what I’m saying? You gotta have each other’s back.

You got to do that. Right. So having that support system, having a coach know you, building that community within is so important, right. So important for everybody, right. And that will help you maintain. And should trying to not become obsessed with the scale. I know, I know. I know. It’s I know it’s a thing, but I’d be like, throw it out, you know, take your batteries out.

How did your closet put in your garage or whatever you want to do? Because what I want you to do is to take pictures and take your measurements. You can get on a scale once in a blue moon, right. But end of the day, I want you to live with. That gives you that definition that keeps that weight off and it burns more calories, right?

Because of that density of that muscle and it weighs more than fat. Okay. And it will mess with your head. The scale will mess with your head and the hormones, all the things. Right. I talked about the scale before, but at the end of the day, just try not to mess with it because. You work out the more you eat, right?

Your way it’s going to start with, um, just stabilizing itself. Right? But the scale might be doing all kinds of things because you lifting weights, it might not move and might go up. It might go down and you don’t want to particularly worry about that. So taking your percentages, right. You can go into a fitness center and they have amazing equipment now where they can check your body fat.

And you can see where you fall and then the more you work out, you know, it’s not, if it’s going to matter that scale, right? You can just look at your measurements, look at your pictures, take a before and after picture that’s, that’s what you do. And you might not even notice it. Somebody could give you a compliment, tell you you’re losing weight and you don’t even see it.

But if you take a before. And then five weeks later, four weeks later, you take another one. Cause people are commenting you and ladies take your compliments. Say thank you. Sometimes we’re really bad about that. Take your compliments and say thank you. All right. Good. So look at them before and after picture.

And when you put them side by side and you take your measurements, you will see it. It’s a journey. You do not have to rush it. Okay. And just remember to remain committed because, and remembering why you do this, Chris, the beginning of this journey, you figured out why you were doing it. Right. And always remembering that posted somewhere.

If you need to make your vision board, do all the things, but always remembering why you started and remaining to stay committed because it’ll help you on the days when it’s hard. Cause there’s going to be days when. It is okay. I mean, this isn’t about perfection because if you need the rest, you go ahead and rest.

Okay. You give your body what it needs. You listen. All right. So I hope these tips helped you maintain your weight loss and keep it. ’cause you got this. All right. I believe in you. All right. So let’s go, let’s make this happen because this is part of your new lifestyle and you deserve every bit of it. All right.

And I did mention about the clean eating blueprint earlier, before I give that to you inside of the total wellbeing academy. Which I cannot wait to see you at where we helps you with weight loss. It helps you get your stress in order stress, less there, and also help reverse health conditions focusing on plant-based eating.

And if you’re trying to transition, that’s fine. Okay. And different tools. We talk about stress and healthier ways to cope and use a reversing almost health conditions. It’s just all. Helping you live a healthier lifestyle because wellness is key. All right, guys. So just go to Clarissa, booker.com forward slash TWA Clarissa booker.com for which last T.

All right until next time.

Bye guys. Thank you so much for coming by and don’t forget to subscribe and leave the written review until next time. Love and light.

On this episode we go over how to set up a daily routine to help set you up success for your day. Whether you want to lose weight or take steps to improve your health this is for you.

Subtle shifts every day 

Find joy and feel good

Meditation and journaling 

Food intake and movement 

Routines will decrease overwhelm and stress by helping you stay organized

Much Love

Clarissa

Also Listen Apple Podcast

Want to work with me? Click link below

Click here for program ➡️ Waitlist: https://bit.ly/twawaitlist 

Masterclass: https://bit.ly/wellnessrealign

Journals: https://clarissabooker.com/journals

Contact

Facebook Group: https://bit.ly/wellbeinggroup

Email: info@clarissabooker.com

Website: https://clarissabooker.com

Instagram: https://www.instagram.com/clarissadbooker/

Transcript

welcome to the miracles and wellness podcast. My name is Clarissa Booker and I’m your life and wellness coach and also beauty expert. I am so happy and grateful that you were here. We’ll be discussing all things, health and wellness, feeling empowered in loving yourself more while connecting your mind.

I always know that you can manifest whatever you desire for your greater wellbeing in your life. ’cause I believe that miracles are for everyone.

hello there. Friends. Hope you having a wonderful day. So today we’re going to talk a little bit about routines. Okay. Cause we wouldn’t have a good routine people wasn’t talking about. What’s your morning routine, how you do your day everybody’s days are structured a little bit different. Right? And so since we’re about to hit 20, 22, we’re going to try to set you up for success.

Just get that lifestyle on the way, doing all the things we need to do. Right. Cause we’re all about having that wellness be a top priority. And you don’t have to go all in on everything. You could just do start with one thing. Okay. So just subtle shifts every day can bring on changes. Right. And just making it joyful and just feeling good about what you’re doing.

So you don’t at the same time just doing something just because you see somebody else do. Because yes, because it’s working for them. Doesn’t the automatic limine is going to work for you. Right. You just have to know what you find joy in. What makes you feel good? You might have some things that overlap with somebody.

So always take everything as a suggestion. Just be curious, right. Don’t judge yourself, don’t judge others, you know, cause we’re all unique and individuals and that’s absolutely wonderful. So just let things come to you. Right. And it just makes it easier. Cause we want to have good rituals, any habits and these behaviors, and we just keep doing things over and over.

Then you just wake up and you’re just happy. And it’s just a part of your schedule, right? It’s just a part of your everyday routine. And so this will also help you relieve stress. Sometimes it’s very easy for us to get caught up and get on the move and then we feel overwhelmed. I know I have, I used to be like super stressed.

Sometimes I still have to check myself, be like, look, you need to take a deep breath. You need to go for a walk, go to the gym, do whatever that is. Okay. But whenever you have a built in to your routine, that you have to worry about it, things are more smooth. You have to do it for yourself first. All right.

Because we don’t take care of ourselves, then everything else is kind of a little shaky, right? It’s it’s a little shaky. All right. So having a good morning routine is good. My morning routine, like I don’t even have an alarm clock. Um, the time is recording. My son is six. And you would think he has a job cause his little boy beat up at the crack of Dawn.

Okay. And you know, these little kids, they, they want to be up. They don’t want to miss nothing. So there is that. So he would always come wake me up. So I get up really early. Just offer that. Right. But if you don’t have children, then you know, What time are you going to get up? You’re going to get five o’clock.

You can get up at six and if you need to get up an hour earlier, then that’s what you gotta do. All right. Structure that M so if you would like to have an extra hour for yourself so that you can meditate, have your coffee read, go in your planner, check yourself out, do whatever you need to do. Then you need to get up an hour.

Because even though when you think about it, you might be like, man, she want me to get up an hour early. Washoe is coming at me with this stuff. Like, what is it it’s going to benefit you. Okay. You will love it. And, you know, give it a couple of days or something like that, but it will benefit you so much.

Cause everything will it look, it will be less overwhelming if you have things more structured out. So you’ve given yourself, don’t you feel good whenever you just do something for yourself, you just like, man. And then when you say you’d be like, I should do this tomorrow. And then sometimes you don’t, you just get back in this routine of sh of just shambles, this shamble new, is that a word is a word today, and then you have the potential that overwhelmed creeping back in, you know, so we want to have it a little bit more organized when it’s more organized.

You actually have more time because it also helps you set boundaries and women. We are not the best at boundaries sometimes. Oh, right. Cause we are nurturers. We care and we just want to help every. We should, we should want to help everybody, but the same time we’ll we got to do, we got to help ourselves first period.

Okay. This is what we got to do. And so doing this will help you be more organized. So time block in the morning, an extra hour of self care, then as a good sleep routine, good sleep hygiene. And I believe I have episode 18 where I talk about good sleep hygiene, just helping you get to sleep. Having a good hour before you go to bed.

Look, you can give yourself two hours. Morning evening, and then do some stuff in the middle. If you need to take a walk during work, do that, it’ll feel so good. Get outside, get some fresh air, get some vitamin D in there. Do what you gotta do. All right. But you’ll notice that or you’ll feel more organized and you’ll have more time.

It might not seem like it, but you will because everything will be in its place. And then no one you’re going to cut everything else. Give yourself that boundary, be like, and at five, I’m going to stop. This goes to my family at this time, do you need to delegate and delegate, figure out what you need to do, right.

To figure that out and something good. You could do Adam, when you’re doing that self care, these, these places, when any of these routines add in some good meditation, some good journaling. I talk about this because it has just helped me so much. You know, doing meditations and journaling, it just helps bring you into a space of feeling centered.

It helps that joy come up. It gets all of that stress out, man, just taking that time to yourself, because what time, what happens? We think a lot sometimes, and our mind is always racing. We have all these things to do, and then just giving that time to ourself or 20 minutes an hour, however long. If you’re not used to meditating, you start with 20 minutes court, you know, start with five of your, like, I’m not ready for 20 and just work up.

Right. And then journal about it. Uh, I always say pray, meditate, and journal. Do those three things together. And it’s a win. Okay. It is a win in my book and you will appreciate it. It can also help you sleep better doing visualizations and as journaling, getting your thoughts out. Okay. So when you wake up in the morning, you could give yourself that hour that you’ve given to your.

Just sit there in journal about something, anything, it doesn’t matter what it is. There’s no right. And there is no wrong for any of these things. Okay. It all depends on what you want. You can sit there and take some suggestion and they’d be like, well, I’m going to tweak it in this way so that it fits my life and how I want to live.

And that’s what you do. Okay. So doing that, just getting it out and doing that meditation, talking to God, giving yourself that time with him. You, you will just feel amazing. Don’t you just feel happier, you know, at that time, you just talking to him, you just getting it all out, do that, give yourself that time, make that part of your self-care right.

And good nourishment, making sure you have a good breakfast, you know, whatever that is. So for you, maybe that some oatmeal made us an avocado toast. I just love avocado. So I’m always throwing it in the conversation. Hand is moving your body movement. You know, I always can tell. You know, like I could hold stress.

Do you have a whole stress in your back and your shoulders? I know I do it. It does not feel good. I’d be like, I am. Why is this happening? Like, what is going on? This is not feel good. And sometimes I want to go run. Sometimes I want to lift weights. Then sometimes I’d be like, you know what? It’s not a gym day.

I just need to do some yoga. I did that the other day. Sometimes I just feel like I’d be on my way to the gym or something like. And I’ll just have to stop be like, Hmm. My body is telling me I need to do some kind of yoga because your whole stress in your body, right. Your mind and your bear, mind, body connection.

Ooh. Chata is powerful. Okay. But you just have to learn to listen to yourself. Don’t second. Guess yourself. Sometimes you know, that intuition is talking to us a bit. We do not want to listen, just listen. And it would just take you. You know, you begin signs sometimes and just be like, Hmm, but I’m going to choose this door anyway.

Cause we’re always on our path, but we have free will. So God could be like, you need to go on, go ahead and do this. And you know it, this, but you like, but this looks so good over here. This is what I really want. And you know, but you do that and that’s on you, but you always can go back. Always can go back.

So just listening to your body, adding some movement in there. You’re good. Good, neutral. And what I would love for you to do is to just write it down. When you write it down, it’s one more step to being real right in your face, write it down, putting it somewhere where you could see it. Right. How are you going to show up for yourself?

Right? What do you need to do? How are you going to show up for yourself? Because I want you to show up for yourself because you sure enough deserve it first, first and foremost. Okay. Just knowing that. And taking the steps to get it done. And then I want you to visualize it, write it down and visualize it.

Look it’s vision board season. You guys do vision boards. Look, that’s why it’s so powerful. It is there. And you can look at it and be like, yes, I see it. I see it. Do that, make a vision board, visualize it, put it out there, meditate on it. And whatever boundaries that need to have in any healthy. Also know that, write that down.

Okay. Do whatever you need to do to implement this. And it was going to decrease the overwhelm and make it easier for you to maintain it. And that’s part of manifesting it. Right? Putting it out there, you got to tell God what you want. And that’s part of manifesting it. You got to have that joy, all these things in order to bring it to you.

All right. And what are you telling yourself about it? Do you need to recreate any thoughts? ’cause how we talk to ourself really matters. Okay. Are, do you talk to yourself in a negative way? Sometimes people do that. You don’t even realize it because maybe we just used to beating yourself up, you know, so just flipping that in a more positive way of talking.

So instead of saying, I don’t have time for this. I’m too tired, you know, it just, it kind of puts it into your spirit that you don’t have time for it. But instead, you know, flipping them around and saying, it’s not going to take long for me to do this self care to show my body some love for me to carve out 20 minutes out of my day to work out an extra 30 minutes for me to make something to eat or even batch cook.

Um, I got this. It’s not going to take me that long. Instead of being like, I don’t have time for this, then you’re going to not make time for it because your mind is going to be like, okay, well let me show you. And she doesn’t have time for it because our mind is going to go to work, making whatever we feel true.

So if you think you have time, then you’re not going to have time. If you want to have time, then you will somehow figure out a way to get those extra 20 minutes in those extra 30 minutes. So whatever you need to do where that extra hour, even if you need to adjust to it, because a lot of times, you know, it’s, sometimes it’s hard in the beginning, right?

When you’re trying to break. You’re there might be some resistance in there. You just have to get over that resistance. Sometimes you need some help in the process and that’s okay. So if you need somebody to help you through that, then that’s okay. Somebody can help you through that. Okay. Just figure out that thing.

Just taking one day at a time. Okay. Just one day at a time, don’t be like, I’m going to recreate my whole life in two days. Because that might stress you out. Uh, you know what? It probably will stress you out for you to make, so just do one thing at a time. All right. That’s why even in my program has coming out in January.

There is weekly live group coaching calls, just to help you get work through each process, we were going to go over something. Then, then the, then the lesson is going to be recorded. It’s going to put in a portal for you to go back to and look at, but you also can come into the group and ask your questions.

So throughout the course of the. There’s going to be support there. Support and community is always excellent. Being around people that have the like-mind. I knew we’ve had to hear that before, and it’s really as powerful. It’s real being around like-minded individuals that are on the same mission as you, it helps push you there.

It’s just being like, you can be like, man, I feel like home is really hard and my family’s eating a certain way, but I really want to change. It’s really hard and it, and it can be hard when you feel like you’re doing it alone. It can be hard when you feel like, you know, I wish I had a bigger support. They say they want to help and they support me, but I see them doing something completely different.

So that’s when that community and that support is going to be amazing. It’s going to help you because there’s going to be that resistance. And if you’re not in an environment where you’re getting that kind of stuff, Then it will be much, much easier for you to backtrack and we’re not trying to backtrack in 2022.

We are trying to go full speed ahead. That’s what we try and do. We gotta try and go full speed ahead. Okay. We are trying to go and we’re going to get there and it’s going to happen. All right. It’s as simple as that, as simple as that, you probably would like, it’s not simple, but it is. And tell yourself, it’s that simple.

Don’t tell yourself it’s not that simple to you. So I got this and I’m going to get it. So there’s no one that you need to make that space and oh, you should try to write down it is, is there something that you can delegate off to somebody else? Can you give that to somebody that you work with a project or something small that you don’t really need to oversee?

Can you, can you delegate that to somebody else or can somebody in your home help you out with something? Can they do one less thing to give you that space? Okay. And know that you are allowed to say no. No as a complete sentence. So don’t feel obligated or guilty if you cannot take on something, if you have your time blocks set up and this hour is for you.

If somebody wants to do something in that hour, it’s okay to say no, even if it hurts in the beginning, because you’re not used to saying no, it’s okay for you to say no. Give yourself permission to say no, but like, this is my time and I need you to respect. Do you love me because I love myself and this is why I’m doing this.

Okay. If that needs to happen, it needs to happen. Right. And being aware of what your triggers are, writing them down without any judgment to yourself. Okay. Because being aware of what is making you act a certain way, you might not even notice it. You might not notice that this thing that’s happening.

Making you go sit down and now I’m doing anything and it puts you in a funk being aware of certain things. So if you need to have a journal with you throughout the day and write down every single thing that you do that happens, or that makes you upset, or that sends you on a spiral, write that down, do that for like a week or a couple of days.

Right? Try at least for three days, three days of this small amount of time. And if you can do the three days, then you might want to add on a couple extra days just writing that down so you can be aware of what’s happening. All right. And asking God to help you with it, given you a new perspective, you know, and being able to release anything that is not serving you, writing these triggers down and things that are happening, then looking at it and really evaluating it.

And being honest with yourself, being honest with yourself and being like I’m ready to look at myself, whether it’s good and bad and just putting it out there so that. I can move forward with what my goals are with what I want to manifest in my life, because I’m ready to receive it. Okay. So then in order to receive it, you need to make space.

And when you are making space, you need to release anything that is no longer serving you. Just get it out there, ask yourself where’s this coming from and how can I work on this belief? Right. You might not know where it’s coming from, do some meditations, you know, see if it’ll come up, write down anything that comes up in your journal, you know, asking God to help you see where it coming from.

And sometimes you don’t know something because you might not be ready and that’s okay. You don’t have to rush any feelings that you’re not ready to receive, knowing what you can allow, what you do want to try to let your feelings come up. Finding a way to deal with it. Finding way to do with your stress in your emotions definitely helps that topic of stress, eating and emotional eating, just being able to release it, being aware of where it’s coming from, but giving your time to work through the process.

You don’t have to push yourself through trauma, but you do want to work on it right. One day at a time you need to talk to a therapist. That’s great. You talk to a coach has great, a loved one. Whatever that is going to help you work through that instead of just holding it in, you don’t have to hold it in any longer.

You give yourself the permission to work on it and let it go. And you can ask yourself, what will this do for me? Right? So like, what will this do for you? How will this benefit your life? And you can ask yourself these questions. You can write it down on your journal. What will this do for. How will this benefit my life?

How will this feel when I work through what’s going on? When I set these routines in place, right? When I give myself this space to set these routines, how’s this going to help me? Right. And write it down. Be like, I will feel better. I will feel more relaxed. I’ll feel less stressed. I will make time for my self-care so I can take care of myself.

Maybe you find yourself getting snack. Because you’re tired or you just feel overworked or whatever it is. And giving yourself this time block for your self-care will help that. Right. It’ll help release all of that. Just give a time like how this benefit my life. So giving yourself the permission to just work through that, just to heal, just to allow yourself to love yourself, love your body, all of these things, right?

Cause January, 2022 is about to be. Real quick and you want to be ready. So writing down all these things, just journaling about them, everything, keep it simple. Just keeping it simple. Right? You don’t have to get complicated or anything like that. Cause it, so watch me to get complicated. You just don’t want to do anything at all.

You just be like, I’m done with this. So just, you know, write down some things and just have fun with it. Smile. You always want to bring joints at the situation. It makes it better. You want to laugh, just love life. It makes you more apt to do something. When you attach a joy to it, you know, when you’re just unhappy, you don’t, you, you want to avoid it at all times.

We ever just may somebody and you just don’t have the best energy. You don’t want to be around them. And the same is for you. So just bring joy into the conversation into your life, making sure you do those things. And so I hope that helped you guys. And January total wellbeing academy will be officially open for enrollment on January 3rd.

And we’re going to have live group coaching weekly, and just being able to go over nutrition, but focus more on plant based nutrition, which you knew that was going to come. And because plant-based nutrition will help you lose that weight naturally. And help you reverse those chronic diseases, all those health conditions that’s going on, it is the way, so we’re going to go have a plant-based eating and, you know, some people come off of medication when I’ve worked with them.

It is so joyous to see also going to be working on stress techniques, thanks to relieve stress, because it’s such a big things. I, you know, cause I’ve dealt with so much stress and so meditations and just different techniques and things of that nature. And so I cannot wait. I’m super excited about it. So it officially opens January 3rd and then, you know, we’re going to do the live coaching.

And even though the recordings are live, I’m going to store those in a portal so that you guys can rewatch them. And then you have the program for the lifetime access of it. So even as I add things on over time, you’ll have access to all the things. All right. As cleaning recipes is going to the community for support in a private.

For you guys, all it’s knowing each other, bring wellness family. Cause you know, it can be hard. I know it can. Right. So I would love for you to do, is to go register for the waitlist over there and you go to Clarissa booker.com. Forrest last TWA, Clarissa booker.com for slash TWA. I cannot wait to see you guys.

And don’t forget to leave a written review. I so love them. I love to read them and it helps other people too. All right. Well until next time. Bye.

Bye guys. Thank you so much for coming by and don’t forget to subscribe until next time.

On this episode we will discuss tips on how to avoid weight gain during the holiday season time. 

Stop snacking and meal prep while staying hydrated

Coping with your emotions with family members; depression, stress, happiness, and anxiety 

Bring a plant based dish

Avoiding excess calories from alcohol

xo

Clarissa

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Click here for program ➡️ Waitlist: https://bit.ly/twawaitlist 

Journals: https://clarissabooker.com/journals

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Transcript

Hey friends, Hope you are having a wonderful day. Today. We’re going to talk a little bit about the holidays because it is that time. It is November, you know, we had Halloween and now it’s full-blown right. It’s November. It is November 22nd. At this time, holidays are different for everybody. Sometimes it’s joyous time.

Sometimes it can bring on sadness for different reasons. Maybe you’ve lost a loved one, or there’s a lack thereof. I mean, It’s just super stressful. It can, it can pretty much invoke a lot of different feelings and things just come to the surface. And then if you are worried about your health, that can be impacted by food, by alcohol, but just all the things.

Right. And sometimes we put a lot of focus on food during the holidays. It’s mostly about being around loved ones a lot of times. And sometimes food is like a center piece. So we focus a lot around the food. And it makes you feel  joyous, but it’s not about the food. It’s about so much more it’s about our emotions and that feeling of belonging and love, which then if you feel like that’s missing, can bring on depression and anxiety and all the other emotions.

So it’s very powerful. The holidays. They can have an effect on people in many ways. Okay. So. Like let’s talk about cooking, right? There’s always called people that may be cooking, doing a lot of meals. And then sometimes you wind up like snacking while you’re making your food. So let’s talk about trying to make you reduce your snacking.

Cause it’s so tempting, right? And this might not even be holidays. Sometimes people just snack in general while they are cooking. Right. You just want to taste this, taste that, and then honestly, by the time you’re finished making your dinner or lunch or whatever, is there you are cooking. Sometimes you really are kind of full cause you’ve been snacking the whole time.

You’re just waiting for that meal that you’ve been setting your sights on. And then, you know, ultimately everybody like overeats and that’s just what happens in general. Whenever you are starving, when you go to eat and you know, you always can make a plate, you know, there’s always supposed to go plate, so you don’t have to eat every single thing.

You can pick and choose, but whenever you are cooking, just make sure you’re not starving before you start cooking. All right. So making sure that you have something to eat, you don’t have to have like a full blown course per se, but just making sure that you’re not hungry. So just sitting down, giving yourself some time to just eat and enjoy your food before you’re cooking.

So if you’re making pies, you know, some pies, you know what I’m saying? So good right around the holidays, all of those desserts. Right as laid out in the table, you see those spreads. So while you’re cooking to keep yourself from digging in, maybe have some fresh fruit out there, right. Organic if possible or some veggies and just something so that whenever you do feel tempted and making sure it’s an Eyeview set, you can just kind of grab that right.

So just being able to work on developing new habits in general, right. To try to break that, just being mindful of what it is that you’re doing in that moment. So you always can, and you also can try to keep yourself. Um, your mind going, why are cookies that you knock into a boredom state? Like, okay, I’ve been in here all this time, all day.

They got me in his kitchen. Uh, love them, but you know what? I need a break. So then you just start getting flustered or not flushed but you know, it’s like this boredom, you just, something comes over you and you’re just like, oh, I need a break, but you’re not going to take a break because you just want to get it done.

So water is good for us, you know, and sometimes we are not even hungry. Sometimes we’re just dehydrated and we need some water. It was during this time you just been sitting there and you just been feeling kind of tired, just kind of out of it, or you’re just thinking you’re hungry and you want to eat something like, you just want to grab a snack, but then you actually just sat there and had a cup of water and you just like feel a hundred percent better.

So you could do that also whenever you’re getting ready to cook, right. You can sit there and you can drink a cup of water before you start , just to get you going. And you know, sometimes whenever you think about putting something in your mouth, when you’re snacking, just take a sip of something. You know, just take a sip of your water.

So you could have your water next to your fruits or your veggies that you’re going to have laid out. So you can, don’t be tempted to just eat everything that you’re cooking, because I know it could be tempting. Right. And you sitting there, it smells good. And we also eat through our senses. Right. All those five senses we have and it will be smelled good.

A lot of times it’s going to be loaded with a lot of sugar. So all those empty calories is not going to do your body any good, cause there’s no nutrients in it. So it’s just going to kind of hang around. You can’t use it for anything. So ultimately that’s going to contribute to you gaining weight, that holiday weight.

It’s also going to affect your health because we know the sugar has so many downfalls, right? So for example, you can just make like your own mocktails. So if people are gathering around, they want to have a drink or something you all could get together and just make something, getting some fresh fruit, you know, and maybe like some sparkling water.

If you want to have your little bubbles in there, you could use some coconut, right? [00:07:00] Um, you can create lots of pretty little free drinks, except yours will be a little bit more nutritious and it won’t have all the after effects, right? Because the holidays has an increased consumption of alcoholic beverages.

You have all that free time. You’re just hanging out all that boredom, kicks in and stress. Look at the end of the day, we all know that family can stress you out. Right. We love them, but it’s just, it just happens. You know, a bunch of people get together and just something might come up. because we’re just human. So then that goes back to just having good ways to cope, right?

Because sometimes you might be around somebody you might get triggered or you might not be around family at all. And then you might be missing someone. I mean, these last couple of years has been a lot of deaths out there. That’s going to come up. There’s can be sadness or shame. There’s just so many emotions that can be attached to the holidays.

Right. So, I mean, and there’s going to be spreads everywhere, right? So you might be tempted to overindulge, right? And I’m not talking about the normal, let me grab it another plate. You might can go into a binge because you might be dealing with your feelings, right. And that can be a food binge or that could be an alcohol binge.

You know, there’s just so many things. So allow yourself that space. So if you need to excuse yourself, because some getting to you do that you’re allowed to do that. You do not have to feel obligated to deal with anything that you don’t need to deal with. That’s going to make you feel uneasy. Right? Sometimes we feel like we owe it to somebody to deal with this, or we have to succumb to whatever that is, but you can excuse yourself.

Sometimes stuff you didn’t even know was there. It can be like, boom, here I am. You remember me? And always remember that you can bring a dish. So if you know that your family and friends eats one way, but you eat a certain way because you want your cholesterol to be good. You’re watching your, your blood sugar, all these things, and you’re on a roll.

It’s okay. To bring a dish, bring enough for everyone. Right? You can always bring some food with you. You don’t even have to be like, oh, Hey, this was plant base. You don’t have to, you don’t have to describe anything or what’s going on. You just, you just let them eat it. Just bring a dish, bring a nice platter.

And then they will enjoy. And then, then I open up a conversation at one moment. They’d be like, man, you’re looking so good. What have you been doing with yourself? Your skin is glowing. It’s clear. You drop weight, you will inspire people, you know? And in that way, they’ll just open the conversation.

Naturally. Next thing you know, You’re helping somebody else. You help them, somebody that you love, who otherwise wouldn’t even thought twice about trying this dish that’s plant-based or that’s healthy. And that’s love right there because you’re helping them be healthy. You’re helping them better themselves.

Cause this is a lifestyle and it shouldn’t be too overly restrictive to begin with, you know, just no. What your guidelines are for you, because it’s different for everybody and just, allow yourself to enjoy the moment, enjoy the day, just make the best of it. It’s about being grateful regardless of where you are in your life.

What’s going on wheather it’s, even if it’s health-related or not. Health-related just remember what’s going on. Just be appreciative, just wake up and just look around. So God, thank you for waking up and just say five things that you appreciate. It could just be the smallest things. If you’re married, tell your spouse something you appreciate about them.

Cause that gratefulness feeling will just take over your soul and you’re going to feel so good. Right? Let’s try that all the time. Right? If you just woke up in a bad mood, describing appreciative of all the things that you have, because at the end of the day, there’s always going to be somebody that wants to be where you are at.

That wants something that you have. And that’s something that’s out of alignment for somebody. So always feel just as grateful as you can be. Even whenever it feels like the times of hard that’s when you needed the most. So if you have in that off day, just be like, man, I feel good, man. Grateful to be alive, grateful for all of these things.

Help you reverse health conditions. So sustained weight loss and reverse diseases naturally. And so just go ahead and put your name on that waitlist for it. It is Bitly forward slash. T w a waitlist as Bitly forward slash T w a waitlist and the link is also in the show notes. So you just click on it and come on over.

All right. So next time