How to Make Stress Your Superpower: Transform Your Stress with This Easy One Minute Habit

How to Make Stress Your Superpower: Transform Your Stress with This Easy One Minute Habit

Is there a way I can feel better fast from stress? I don’t have time for yoga or meditation.

Stress feels bad. You need relief fast. Meditation and yoga can take years before they make significant changes to your brain.

But, there’s a simple stress habit that can having you feel better quick. It only takes a couple of minutes to learn and 1 minute to do. Now that’s my kind of stress management!

It turns out that you can change your stress from the bad kind of stress to the good kind and use the energy that stress gives you for good—just by learning a simple 3-step habit.

The Quick Stress Action Plan (QuSAP) can be done anytime, anywhere —no yoga mat or Tibetan gong required. Here’s the three steps to QuSAP:

  1. Notice the stress signals from your body

  2. Identify what it is that you care about that is causing the stress.

  3. Make use of the energy that stress is giving you for good.

You can’t always get rid of the stresses in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress.

DIY your stress with this series, or you can get help from me 1-on-1.

Whichever option you choose, you can finally master stress.

How to Make Stress Your Superpower: Always Get the Good Kind of Stress

How to Make Stress Your Superpower: Always Get the Good Kind of Stress

How can I always get the GOOD kind of stress instead of the BAD?

Stress feels bad. No surprise there.

But, a lot of people say they work better under pressure. That’s the good kind of stress.

It turns out that you can change any stress you have into the good kind—the kind that makes you happier and healthier. And, what’s even better, is it’s a really easy, fast thing to do.

In order to change a threat response (harmful) INTO a challenge response (helpful), you just need to reframe your stress.  

The reframes are just four simple reminders you give yourself that you are BIGGER than your stress, and you have the resources to tackle it. Those simple reminders are

  1. You’re excited—not anxious.

  2. Your stress response is valuable.

  3. This is a learning opportunity—not a threat.

  4. Remind yourself who you REALLY are.

You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress.

DIY your stress with this series, or you can get help from me 1-on-1.

Whichever option you choose, you can finally master stress.

How to Make Stress Your Superpower: What Stress REALLY Is--Power

How to Make Stress Your Superpower: What Stress REALLY Is--Power

How do I transform stress from my kryptonite to my super power?

“My life would be sooo much better if I didn’t have all this stress,” says everyone.

But, surprisingly that isn’t true.

In fact, stress can make you healthier and happier. But first, you need to learn what stress really is.

It turns out that stress is Nature's Cup of Energy. Stress helps you to connect to what you care about, and then gives you the energy to do something about it.

What you’ve missed is that there are two different types of stress -- a threat response (harmful) AND a challenge response (helpful).  

Knowing this is the "key to the kingdom" when transforming stress from your kryptonite to the source of your power.

You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress.

DIY your stress with this series, or you can get help from me 1-on-1.

Whichever option you choose, you can finally master stress.

How to Make Stress Your Superpower: Stress Paradox #2

How to Make Stress Your Superpower: Stress Paradox #2

How Do I Keep Stress From Making Me Feel So Bad?

Most of us think that we’re at the mercy of our stress. Stress dooms you to be sick and tired—and could even kill you before your time

Luckily, that doesn’t have to be true.

In fact, stress can make you healthier and happier. All thanks to Stress Paradox #2—Stress can be Harmful or Helpful—you choose which one.

Amazingly, stress can have both effects—good or bad—it just depends on which one you believe.

You can’t always get rid of the stress in your life. But, don’t worry. You can use the How to Make Stress Your Superpower series to get great at stress.

DIY your stress with this series, or you can get help from me 1-on-1.

Whichever option you choose, you can finally master stress.

How to Make Stress Your Superpower: Stress Paradox #1

How to Make Stress Your Superpower: Stress Paradox #1

How Do I Get Rid of My Stress?

Most of us think that we have too much stress—And the answer to having a good life is to get rid of it all. But, that isn’t true.

Instead, we need to understand Stress Paradox #1—stress is really a sign of a meaningful life.

Getting rid of all the stuff you stress about would mean getting rid of what you care about in life.

You can use the How to Make Stress Your Superpower series to get great at stress on your own, or you can get help from me 1-on-1.

Whichever option you choose, you can finally master stress.

Get Your Kids Healthy this Year with These Easy-Peasy Habits

Get Your Kids Healthy this Year with These Easy-Peasy Habits

How Can I Get My Kids Healthy Without Setting Myself Up for World War III?

Taking control of your family’s health sounds like a battle in the making, but getting healthy doesn’t have to be hard or painful. Some super powerful health habits can take just minutes a day (and be fun too)!

What are some Effective, easy health habits my family can make?

For an overall healthy life (in a very short amount of time), try these super simple health habits in these key areas.

  • Eat Better

    • Fruits and/ or Veggies at Every Meal or Snack

    • Set Times for Meals and Snacks

  • Move More

    • Active Play Before Homework

    • Weekend Family Activity Tradition

  • Optimize Recovery (sleep and stress management)

    • Double Check Bedtime to Get Enough Sleep

    • Teach Them to Take a Deep Breath When Stressed

  • Retrain Your Brain (change your mindset & thoughts)

    • Teach Them a Growth Mindset

    • Start a Gratitude Tradition at Dinner

  • Normalize Body Systems (recover and prevent chronic disease)

    • Give Them Nuts for a Snack

    • Give Them Vitamin D (ask your healthcare provider first)

Try one habit or try them all. Your family can get healthier with these super simple health habits or you can get help from me 1-on-1 to get a personalized family health habit plan.

Whichever option you choose, your family can finally reach their goals.

10 Super Simple Healthy Habits for Crazy, Busy People

10 Super Simple Healthy Habits for Crazy, Busy People

How Can I Get Healthy When I’m So Crazy Busy?

Sure, some health habits can take hours, but getting healthy doesn’t have to be time consuming. Some super powerful health habits can take just minutes a day!

What are some Effective, Fast health habits i can make?

For an overall healthy life (in a very short amount of time), make these two health habits in these five areas.

  • Eat Better

    • Use a Smaller Plate

    • Eat Your Veggies First

  • Move More

    • Start with a 1 Minute Workout (for Cardio)

    • Use a 7 Minute Workout App (for strength training)

  • Optimize Recovery (sleep and stress management)

    • Set a Bedtime Alarm

    • Take a Deep Breath When Stressed

  • Retrain Your Brain (change your mindset & thoughts)

    • Strike a Power Pose Every Morning

    • Keep a Gratitude List Before Bed

  • Normalize Body Systems (recover and prevent chronic disease)

    • Eat Nuts for a Snack

    • Take Vitamin D (ask your healthcare provider first)

You can make progress toward your goals with these super simple health habits or you can get help from me 1-on-1 to get a personalized health habit plan.

Whichever option you choose, you can finally reach your goals.

How to Tell if Your Weight Loss System is the FRESHEST

How to Tell if Your Weight Loss System is the FRESHEST

How Do I Tell if My System is the FRESHEST?

You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems and habits have what it takes to get you to your goal.

Which Weight Loss System Works the Best?

To get an idea how to evaluate your FRESHEST systems, check out the showdown between two popular Eat Better Systems —calorie counting and the plate method. Calorie counting gets a failing FRESHEST grade while the Plate Method gets an A+.

You can reach your goals with a DIY FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1.

Whichever option you choose, you can finally reach your goals.

Crush Your Health and Weight Loss Goals with Systems

Crush Your Health and Weight Loss Goals with Systems

How Do I Make Goals This Year that Actually Work?

You’ve been told to make SMART goals to get healthy and lose weight. But most people keep making the same SMART goals year after year. SMART goals aren’t enough!

What Works to Finally reach YOur Goals?

You need systems to make habits that will work for the long-term (not just goals). To make systems that will keep you going, they need to be the FRESHEST. Use the acronym FRESHEST to make sure your systems have what it takes to get you to your goal.

  • F is for Forever

  • R is for Routine

  • E is for Enjoyable

  • S is for Small

  • H is for Helpful (to your roles in life)

  • E is for Experiment

  • S is for Someone (to be accountable to)

  • T is for Time-bomb (urgent)

You can reach your goals with the FRESHEST system (see link below to get your FRESHEST checklist) or you can get help from me 1-on-1.

Whichever option you choose, you can finally reach your goals.

Finally Win With True Weight Loss Success

Finally Win With True Weight Loss Success

JUST GET THE KEY POINTS...

How Do I Lose Weight and Finally Keep it Off?

Most people focus solely on weight loss. This means they get caught in the Diet Frustration Cycle—having to go on diets, use all their willpower—just to put on the weight again. But if you want WEIGHT LOSS SUCCESS, you need to ask for it.

What is Weight Loss Success?

  • Losing the weight AND keep it off long-term.

  • Being healthier and more energetic.

  • Having your new systems run on auto-pilot (with habits), so it doesn’t take over your life.

  • Making ENJOYABLE health and weight loss habits (it’s the only way to keep them up!)

  • Making SUSTAINABLE health and weight loss habits (No 7 hour Biggest Loser workouts here!)

You can DIY your weight loss success plan with my many resources (see links below) or you can get help from me 1-on-1.

Whichever option you choose, you can finally win and get true WEIGHT LOSS SUCCESS.

How to Achieve the “No Candy" Halloween Miracle

How to Achieve the “No Candy" Halloween Miracle

HOW DO I STAY IN CONTROL AROUND CANDY?

When I was a child, I could only dream of being in control around Halloween candy. But this year, I had a Halloween Miracle—The “No Candy” Halloween Miracle.

There were two shifts that I had made for this miracle to occur.

two shifts

1. BECAME A FOOD SNOB—Elevate my tastes. There's a lot of tempting food around in our society.  But if you take the time to notice, most of it isn't really that good.

2. LOSE THE SWEET TOOTH—Eating real foods and rarely eating sweets causes your tastes to change. You no longer crave sweets, and they no longer taste that great.

The easiest way to become a Sweets Snob and to lose your Sweet Tooth is to institute a Dessert Day. Before you know it, you’ll have your own Candy Miracle.

your dreams can come true.

How to Nix Zombie Eating the Easy Way

How to Nix Zombie Eating the Easy Way

WHY DON’T I EAT WHAT I PLANNED TO EAT?

Sometimes it feels like a zombie has taken over your body and eaten a bunch of food. I call it —Zombie Eating.

To nix Zombie Eating, you need to know how your brain decides what to eat. There are two types of food decisions your brain makes: supermarket choices and fridge choices.

FOOD CHOICES

1. SUPERMARKET CHOICES—the shopping choices that you make for the future—what to put in your supermarket cart for the coming days and weeks. There are lots of influences on these.

2. FRIDGE CHOICES—the food choices that you make while looking in the fridge for your current meal. Usually they’re at the mercy of your subconscious, habit brain that likes pleasure, wants to avoid pain, and likes to be lazy.

Once you understand your brain, you can hack it to eat the good things. To switch from zombie eating, put the Boss Brain back in charge of your meals. To “eat like a boss,” ask yourself one simple question before you eat:

WHO’S IN CHARGE—THE BOSS OR THE ASSISTANT?

How to Make Sense of the Thousands of Weight Loss Diets

How to Make Sense of the Thousands of Weight Loss Diets

Why isn't this diet working for me?

Why are there are so many diets?  That’s because there's a lot of marketing hype around the latest diet, so publishers can make more money.

Why does one diet seems to work for your friend but not you?   Weight loss happens because of a calorie deficit.  There are six categories of weight loss habits that can cause a net calorie deficit. 

Weight Loss Habit Categories

1. EAT LESS

2. EAT BETTER

3. MOVE MORE

4. OPTIMIZE RECOVERY

5. CHANGE YOUR MINDSET

6. NORMALIZE HORMONES/ BODY SYSTEMS

Most diets focus on just one habit category--ignoring all the others.  You need to make weight loss habits across all six categories that are personalized for your body, your lifestyle, and your preferences if you want to lose weight and keep it off long term.

Five Secret Rules of Weight Loss that You Need to Know

Five Secret Rules of Weight Loss that You Need to Know

What am I missing about weight loss?  Why is it sooo hard?

Why is it so hard to get healthy, lose weight, and keep it off?  That’s because no one actually taught you the rules to the game. To live your best healthy life, this is a game that you need to win. 

Learn the five secret rules to weight loss that no one has ever told you that will make all the difference to your weight loss success.

Weight Loss Rules

1. There's nothing wrong with you if you're overweight.

2. Diets don't work, but healthy habits do.

3. There is no one-size-fits-all approach to weight loss habits. 

4. You need to enjoy your weight loss habits because you will have them for a very long time.

5. Weight loss isn't rocket science, but it is brain science. 

 

The Surprising Reason Your Last Diet Failed

The Surprising Reason Your Last Diet Failed

Why Can't I lose weight and keep it off on my diet?

 

Have you failed at dieting? It’s not just you. Diets don’t work. 95% of people who go on a diet regain the weight. To make matters worse, 33% - 66% of people end up heavier after a diet than if they never dieted in the first place.

In order to keep weight off forever, you need to make lifestyle changes that are sustainable and enjoyable. There’s the key—you have to like them and feel like you can keep them up. No one can keep up willpower and hunger forever. 

 

Here’s how to make changes that you can keep up forever.

1. Make changes that are enjoyable.

2. Make the healthy habit easier to do than the bad choice.

3. Come up with ways to splurge on purpose. 

How to Successfully Avoid Holiday Weight Gain

How to Successfully Avoid Holiday Weight Gain

How do I Enjoy My Holidays without gaining weight when there are so many temptations?

 

To avoid gaining weight at the holidays, we need  to craft a holiday weight strategy. This personalized holiday strategy needs to take into account your life, your traditions, your preferences, and your body. No matter what country you live in or what holidays you celebrate, these tips can help you be strategic about your holiday indulgences.

There are three strategies that make up the RHH Holiday Weight Strategy: Minimizing Temptations, Dealing with Free Food, and Splurging on Purpose.

Most weight gain comes from the leftovers, temptations, and free food on the days and weeks leading up to and after the holidays, so remember that the "Holiday is a Day--not a season."

Change Your Mind about Exercise to be a Better You

Change Your Mind about Exercise to be a Better You

How do I exercise when there are too many priorities on my To-do list?

To get yourself to exercise when you have too much to do, you have to change your mindset.  Very active women see exercise as something they do to decrease stress, to have more energy, and as a way to be "better versions" of themselves. Inactive women view exercise the opposite way--as selfish, stressful, and requiring too much commitment. It all depends on your mind.

To change exercise into something that get's done, you have to change how you think about exercise.

  1. Define how exercise can help you with your important roles in life--relieves stress and gives you more energy to be a better mother, wife, friend, homemaker, or employee.
  2. Rethink how you exercise. If you make exercise too hard and unpleasant, your sub-conscious will sabotage your efforts.

Be sure to start with an activity that you enjoy in the amount of time that seems fun to you. You can always increase the duration over time. 

Make the Healthy Choice the Lazy Choice

Make the Healthy Choice the Lazy Choice

How do I get myself to use willpower to make better food choices?

You actually need to stop relying on willpower to lose weight. Willpower is limited, so you can't rely on it for every food choice. Instead, use your willpower to make unhealthy food inconvenient and eating healthy very easy to do. Your sub-conscious part of your brain will always try to make the most efficient (lazy) choice. You can take advantage of your inherent laziness by making eating healthy the easiest, most convenient choice. 

Create a Life-Changing Goal for Motivated Weight Loss

Create a Life-Changing Goal for Motivated Weight Loss

WANT TO STAY MOTIVATED THROUGHOUT YOUR WEIGHT LOSS JOURNEY?

Your "Real Goal" isn’t your weight.  Your Real Goal is to feel better. Identifying and reviewing your Real Goal daily will help you stay motivated when you feel like giving up.

Realize that your weight is an important feedback mechanism, but it isn't your Real Goal.  

I share two strategies to help you discover your Real Goal. The first strategy is called The 5 Whys.  It's simple--Just ask yourself, "Why?" 5 times, but it's powerful. It will help you to find the Real Goal that will keep you motivated.  The second strategy is to use Jealousy to help you discover your Real Goal.

Download the The 5 Whys to Get to Your Real Goal Worksheet to discover your Real Goal for weight loss, and then use the Try This Tip Today (SCROLL DOWN) to stay motivated every day.

 

Coach's Tip Video -- Feeling Jealous?

Coach's Tip Video -- Feeling Jealous?

Feeling Jealous?

Jealousy is an excellent way to uncover your Real Goal-- that one big motivating goal that will keep you losing weight despite any temptations or obstacles.

Jealousy can also help you identify small goals (the ones you forgot or didn't know you had) that will help you Enjoy Life More.

Check out this video to find out how to use Jealousy to increase your happiness and weight loss.  It sounds weird, but it works.  

Next time you're on Facebook and the Jealousy Monster rears its ugly head, Let JEALOUSY help guide your goals in life. 

 

Watch the Video to Find Out How...