What Are You Focused On?

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Have you ever stopped to think about what you are focusing on daily?  Are you focusing on your family, your job, your kids, your money, or your weight?  What are you focused on?  Do you know?

As a health coach, I teach my clients that health is a total body affair: mind, body, and spirit.  You can not have good health, and more importantly happiness, without focusing on all of YOU!  Most of the time we focus on what’s going on around us instead of what’s going on inside of us.  It’s true!  Whether, we are trying to lose weight, save money, or find a new job.  There are always external factors that cause us to get off track.  We focus on our circumstances or what others are doing, or not doing, allowing other peoples actions to determine how we will feel and act.  Does this sound familiar?  How many times have you allowed a co-worker or spouse to derail your plans?  We all have done it.  What if when someone did something that upset you, that you decided to NOT let them ruin your day?  Imagine what that would be like!?  I want you to know that if you would only focus on what the NEXT right thing is for you to do regarding any situation or person, you will be a much happier person.  You can not find true happiness outside of yourself.  Not to mention that is one tall order to expect someone else to make you happy all the time.  You must learn look within yourself and know that you can have happiness everyday if you focus on you and doing the next right thing for yourself and those around you.

Think about how you can begin to take care of yourself and become a happier person.   Whether, it’s a walk in the park, writing in your journal, or making yourself a healthy meal….all of these things can feed you in a positive way.  So why not try to shift the focus on you, even if it’s just for 5 mins a day.  You will be happier for it.

With love, compassion, and non-judgement,

Your Coach,

Kimberley Locke

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5 Things You need to know about YOU

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Let’s face it, we all want to wave a magic wand and be at our goal weight for the rest of our lives and never have to think about it again. Right?! PIE IN THE SKY! The reality is that you did not gain weight with the wave of that magic wand! I guarantee that your weight gain was directly connected to the events that have taken place in your life whether it be going to college, getting married, having a baby, getting that new promotion that you worked so hard for, divorce, health crisis, and/or the loss of someone or something. This is why keeping a journal is CRUCIAL TO YOUR SUCCESS!

Keeping a journal is not just to right down every morsel you put into your mouth! NO! It’s about keeping track of the things that are happening to you and around you that cause you to put those morsels into your mouth!!!! AH HA!!!

Trust me, people don’t eat just to eat! There is always a driving force behind the urge to over eat.
Five Things You Will Learn About Yourself By Keeping A Journal:

1. Your triggers: Food, People, and Emotional
2. Your habits: Good and Bad
3. How your body responds to food both physically and emotionally
4. What motivates you
5. Who and what sabotages your progress

I challenge you to pick yourself up a journal today and start writing. If nothing else, writing is very therapeutic. I require all of my clients to keep a journal and they are always glad that they did!

With love, compassion, and non-judgement,
Kimberley Locke

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The Journey To A Better YOU

Scale Jail

images-21Many of us torture ourselves by getting on the scale day-in and day-out.  Well the truth of the matter is that sometime, most of the time, the scale doesn’t tell the whole story.  It can’t!!!!  When you have been working out hard and staying committed to your plan the last thing you want to do is get on that scale and have it shatter your motivation!  Trust me it will!  Today I want to offer you a “GET OUT OF SCALE JAIL” card.  With my mega phone I am giving you permission, while ordering you to, “PLEASE BACK AWAY FROM THE SCALE!”

Here are 3 factors that could impact that number on the scale:

1) Did you eat or drink anything prior to getting on that scale?  (I am pretty sure you did, so don’t do it!)

2) What did you eat the night before?  Did you have a nice clean meal or was it Saturday night cheat night and you treated yourself to a little something, something?  Again, don’t do it!  Most of the foods that we consider “cheat foods” do nothing but make us bloated with all of there sugar and salty goodness!

3)  Have you been drinking enough water?  I for one know that my water intake has a huge impact on my weight.  I try to drink 10 glasses of water a day.  That’s 80 oz.  When I fall short of that I can definitely feel the effects.  My body starts to hold onto fluid, instead of flushing it out.

I hope this will release you from you self-imposed scale jail, for a little while anyway.  If you need to be reminded, let me know!  I encourage you to buy a tape measure and take your measurements!  When you can see the inches melt away that’s when you know you are changing your body composition…and that doesn’t always show on the scale!

With love, compassion, and non-judgement,

Kimberley Locke

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Happy New Year!

ImageWell we survived another year!  Whew, some by the skin of their teeth!  I am happy to have celebrated another birthday in the New Year and I look forward to a prosperous 2014.  I am sure many of you set some resolutions for 2014…it’s day 6…I am sure many have broken them already. LOL!  I personally did not set any for myself.  I would much rather set daily goals, monthly goals, or quarterly goals.  Shorter goals just work better for me.  They seem more manageable.  Not too mention my life has been one big series of goals!  I am happy to say that I have accomplished the goals that I have set for myself.  I am not saying that it was easy…at times it was very tough and gut wrenching.  Making it through those difficult times made the finish line that much sweeter.  Remember, whatever your goals for 2014, there will be disappointments and setbacks but those are temporary….you WILL accomplish the goals that you set for yourself.  I guarantee when you reach your personal finish line you will have grown leaps and bounds, learning things about yourself and those around you that you never even noticed.   Stay focused, keep your eye on the prize and don’t let anything stop you from being the best person that you were created to be.  

Happy New Year with love, compassion, and non-judgement!

Kimberley Locke 

Happy Holidays

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The holidays are officially upon us!  Lot’s of party’s and dinners with friends and family! Yep it is a fun time of the year!  I am sure many of you are thinking about going out with a bang before you start your new workout plan or diet in January.  This is great and I wish you nothing but success.  Here are 3 tips for you in as you begin your journey to a better you:

1) Set realistic goals for yourself.  It’s a journey not a sprint!  Don’t set yourself up for failure.  

2)  Reflect on 2013 and look at what you want to do differently and set some non-weight related goals.  Things that will give you mental health like facing some of your fears, weeding out unnecessary stress, and incorporating something you love to do into your everyday life.

3) Practice forgiveness of YOURSELF and others.  When coaching my clients on their weight-loss journeys I find that they are guilt ridden and that guilt undermines everything that they are trying to do, that’s good, for themselves and their families.   

BONUS TIP:  Don’t be afraid to ask for support when you need it!  We all need to be support!  Ask and you shall receive! 

Have a wonderful Holiday Season and a Prosperous and Healthy New Year!  

With love, compassion, and non-judgement,

Kimberley Locke 

The Journey To A Better YOU

Weight-loss begins within.

Change Your Mind, Change Your Life!

images-36How many times have you set out to lose weight only to come upon some obstacle before you get started?  We have all been faced with this at some point or another.  Statistics give us hard evidence that we all start out with good intentions.  This ABC News article states that while the New Year is the best time to get a new membership, 60% of those memberships go unused! http://abcnews.go.com/Business/year-black-friday-gym-industry-now-time-find/story?id=12503698.  Holy moly!  The gyms rake in the dough come New Year’s!  What happens?  Weight-loss is not just about food and exercise.  The biggest obstacle when it comes to shedding those unwanted pounds, is changing your mindset.  The mind is a terrible thing to waste, but the mind is also very powerful.  Think about it, how easy is it to talk yourself out of something, or into something for that matter.

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How many times a day do you say something negative about yourself?   Things like, “My arms are fat.  I’m too tired and out of shape.  I can’t do that.  I’m too busy.  I will never be able to do that.”  These are ALL negative messages that set you up for failure!   How long has this been going on?  Way too long!  I want to empower to change your mindset.  When you become conscious of your thoughts and replace the negative thoughts with positive thoughts you WILL change your life!  The negative thoughts must be shut down if you are going to achieve successful, permanent weight-loss.  That will sometimes mean shutting the person down who is speaking negative comments to you!  You need to surround yourself with positivity.  Things that are uplifting to your soul.  Changing your mindset isn’t much different from changing your food.  You replace a bad food with a good food; replace a negative thought with a positive thought!  Instead of looking at weight-loss with an attitude of deprivation look at with an attitude of success.  You are giving yourself and your family the gift of life!  You deserve to live a long healthy life.  You can do this!

With Love, compassion, and non-judgement,

Kimberley Locke

Small Changes Make A Big Difference

I am new to the blogging world but I am excited to share my story with anyone who needs inspiration on their journey to a healthy life physically and mentally.  My post today comes from reflecting on how I got healthy.  It was one small step at a time.  Over time those small steps I took yielded me a great deal of change.  Actually, more than I could have ever imagined.  You see, by becoming conscious of my eating it forced me to become conscious of my emotions.  Asking myself the tough questions every time I reached for food out of comfort.  “What is it Kim?” I would ask myself.  (Yes, I talk to myself! LOL) “Why are you eating this? You just ate!?” or “You know you are going to feel terrible afterwards!”  Many times I ate it anyway and suffered through the guilt and the shame that ensued afterwards.  Eventually, I started answering those questions, instead of ignoring them.  I began to acknowledge my own emotions and feelings instead of ignoring them.  I was neglecting myself, like many people in my life had neglected me as a child.  After all, I was familiar with the feelings of neglect, shame and blame…Right?  By answering these questions, more questions came and I started to really get into the issues that had been affecting my life (and my waistline) for so many years.  It wasn’t always easy but with every small step I took, I saw change.  Lasting change!  That’s what I hope to share with you small changes that make a big difference and last a lifetime.

With Love, compassion and non-judgement,

Kimberley Locke