Total Health by Elizabeth

Executive Health Coach - Learn Simple Sustainable Skills that Reap Great Rewards.
Total Health by Elizabeth
Total Health by Elizabeth2 hours ago
You know that thing where you look back at pictures from yourself from 5, 10, or 15 years ago & wonder why you were so hard on yourself?

You know how you look back & can have so much compassion and love for that previous version of yourself?

What’s crazy is that I’ve been using that as a tool on myself to bring myself more compassion and love today. I’ve been shortening the window to last month & last week.

I’m working on creating it as a new tool & exercise to bring to my clients & group so that we can be nicer to ourselves. Spend less time worrying about our weight.

Because lets all be honest: worrying about/thinking about our weight is so tired. We have so many other things that we could be occupying our time & brain space with.

Let’s move on to more interesting topics.
Total Health by Elizabeth
Total Health by Elizabeth2 days ago
I saw this post on Humans of New York last week & 1) this lady is amazing, but 2) the first 2 sentences are SPOT ON:

“It’s not instant. It’s something you do over a period of time. It began with green accents. I’d mix green into my nail polish, and put green streaks in my hair. There’s a small school across the street from our house. And whenever I walked our dog Dylan, I noticed that the children responded to the green. They’d give me little, timid waves. Oh, I love children. Little, happy people. They’re just so naturally there. And they love green. They’re drawn to it. Children are always bringing me green things, and dropping letters into my mailbox. Sometimes I can’t even read the handwriting, but it makes me so happy. People make me happy. They’re always so loving and sweet. I’ve never met a negative person—I just don’t bother with that part of people. When someone approaches me on the street, I give them a hug, and say something nice. It’s all that I’m looking for. And it’s all that I find. It really makes a big difference in life, not to be closed up. It’s a way of life. Whether you become a doctor, or a lawyer, or a green lady, you’re accomplishing what’s in your heart.” #comebacknyc

Those first two sentences: “It’s not instant. It’s something you do over a period of time.” Are exactly what behavior change is all about. Just like we don’t wake up one day & go out & buy green everything, we cultivate and curate our habits over a period of time - figuring out what the right mix is.

We lean into it: buy some green spoons & a green colored painting, and then a month later a green dress and it evolves over time.

The same thing is true with our habits: we add more vegetables, try a new recipe, and go for a walk. Eventually we’ll have curated a whole host of recipes that we enjoy & get more efficient in the kitchen. Eventually we’ll walk faster & maybe even jog for a bit.

We become it. It becomes us.
Total Health by Elizabeth
Total Health by Elizabeth3 days ago
Sometimes I have to sell.

Nope - it's not what you're thinking. I don't EVER try to convince someone to work with me who doesn't want to.

Sometimes I have to sell is a client on herself:
- Why she's worth fighting for.
- Why she's worth spending the time that it takes to make a proper meal instead of eating popcorn & wine for dinner.
- Why negative self-talk is never going to get her the results that she wants.
- Why it's so freakin' important to keep going when the self-doubt and frustration creep in after the scale has been stuck for days - or goes up during the weekend and then back down during the week in an endless cycle that makes it seem like groundhog day!
- Why she doesn't have to starve herself in order to love her body
- Why dieting isn't the answer.

It breaks my heart - the things that we think about ourselves, the way we talk to ourselves, and the lies and myths that we believe - that so many women our age tolerate negative self-talk (yes - it IS a choice!) and that we are afraid of being compassionate with ourselves so that we won’t WANT to improve.

None of this could be further from the truth.

We deserve better.

We don’t have to diet to feel good about ourselves. If we have a treat, it doesn’t have to come with a side of negative self-talk. And then way to self-acceptance isn’t through a smaller body. It’s actually the opposite - the smaller body is a RESULT of self-acceptance.

And if you want to learn more about this with other women just like you, get on the wait list of my new group coaching program launching next month at
Total Health by Elizabeth
Total Health by Elizabeth4 days ago
I love sleep.

But I also love the quiet and stillness that I get 1st thing in the morning when it seems like the world is still asleep.

I read, write down thoughts and ideas that I have, think about what events are coming up for the day, what I need to do to prepare for them, and drink coffee ☕️

In order to make sure that I didn’t go straight to email or social media, I used to get pretty rigid about how I was to spend my time:
1. Read passage from book
2. Journal on it
3. Write about anything else that comes up
4. Watch video/listen to podcast

But there were days when it just didn’t feel right - or I was getting bored with what I was doing.

Now, I like to ask myself,
‘What do I want?’
‘What do I need?’
‘What would feel good?’

I like these questions because they can be used in so many different decisions, and help us to figure out what we really want, and ultimately get what we, and our soul, needs (aka: self-care)

Do you have a morning routine? What do you do?
Total Health by Elizabeth
Total Health by Elizabeth5 days ago
One of my clients is a young man (nope - I don’t JUST work with women). We talk a lot about what he wants to do with his life. He has no idea.

One day I was walking him through an exercise where he was dreaming about what he could potentially become. This is a fun exercise where we basically put all of our hopes and dreams out on the table & see what comes up.

I asked him about where he’d live, house/apartment, city/rural, what the house would look like, what the contents of the fridge would look like, clothes he’s wearing, what’s his body look like, car he’s driving, all of it.

I noticed that everything he was saying was possible - safe.

We do that when we’re afraid of failing.

So instead of being disappointed when we fail, we set the bar low - ultimately failing ahead of time.

We all do this. Right?

Because when we go after what we desire (really truly desire) we have a chance of getting it. Even if we get to 80% of goal, it’s better than doing nothing. Because when we don’t go for what we truly want, we have a 100% chance of NOT getting it.

My client isn’t alone. So many of us have no idea what we want because we’ve stopped ourselves from dreaming too big.

Do you relate to this?

Start small.

You can ask yourself a few questions:
- What do I want?
- What do I need?
- What would bring me pleasure?
Total Health by Elizabeth
Total Health by Elizabeth6 days ago
You are not going to want to miss episode 22 of the Done with Dieting Podcast.

If you struggle with the idea of “Why am I doing this? It’s too hard.” and then giving up, this episode is for you.

See, often, when we decide on a goal, we don’t always know what it will look like on the other side.

Sure - if our goal is to run a marathon, we can visualize what that would look and feel like to cross the finish line.

But what if the goal is something that we’ve never done before? Like lose 50 lbs? Or feel at ease around food and alcohol?

We don’t really KNOW what that looks & feels like.

This is when we use our imagination for good - versus what most of us do, which is use it against ourselves (worrying, freaking out about failing, and thinking that we’re going to die alone, in a van, under a bridge, down by the river... 🤦‍♀️)

When we don’t have any evidence to support the fact that we can accomplish our goal, we need to rely on our vision and belief in order to get us to the finish line.

Don’t know how to do that?

Listen to episode 22 of the Done with Dieting Podcast: The Power of Visualization in Weight Loss

Want to see more?

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