Do you plan your "healthy life"? Think about how you'd like your life to be in a year? Or 5? Or 10?
Planning your life is a simple but effective tool.
Once you've decided what you'd like to achieve, you're far more likely to reach your goal.
Dr Orlena shares wins from her plans from a year ago.
As well as looking forward.
Lia and Wendy share their healthy living goals for the next year and how they're excited that it's going to be easy and fun!
Weds at 9.15 am Eastern Time. (Join Dr Orlena's email list to be sent link.)
Please email [email protected]
Dr Orlena: Lia, thank you so much for chatting to me today. Congratulations on joining the group. Do you want to quickly tell people a little bit about you?
Lia: I am in my late 40s and I came to this feeling very tired, very drained, very much unhappy with just how I felt day to day and wanting to make a change.
One night I was just in bed investigating podcasts and I came across yours. I have a dozen in my subscriptions but yours was the one I just kept playing over and over and then you started mentioning that you did the coaching. The more I listened, the more I was convinced that I had to do this, I tried on my own. I just feel defeated and everything you said and just your energy really resonated with me. I thought this might be my answer and I'm so glad that I set up that call.
I went to the form several times before I took the plunge.
Dr Orlena: Fabulous! When we did our chat and I often do this, I talk about what life looks like if you don't make changes and what life looks like when you do make changes.
So can you just paint a little bit of that? Where you want to get to.
Lia: I really felt connected to the way you deliver your message, but you know when it's time to take the plunge, I was thinking “Is this gonna be another dead end for me?”
Then you said to picture how does life look in 10 years? And when I think of how life looks 10 years ago and how it looks today. I just said it can't get worse. It has to get better. I don't want to be 10 pounds heavier in 10 years and feeling dull and lackluster and having no energy and defeated because I do feel defeated every day that I don't make a positive change. I thought I can either pretend that somebody's gonna magically change on its own or I can take this plunge
Dr Orlena: I'm so glad you did. We're going to work together for a year. What are some of the concrete things that you would like to achieve in a year's time?
Lia: I can't even lie. It is a lot of is vanity based. I have a closet full of beautiful clothes that I can't fit in, but I really want to wear again. I'm actually wearing a pair of pants today that are from about 10 pounds ago and they fit really well.
You will carry your healthy habits to old age
Lia: I was thrilled that I could get into them. I do want to look better, but I want to feel better too. I want to have the energy that my 70-year-old mom has. Who,10 years ago, made a whole series of lifestyle changes and is as vibrant as any 40-year-old I know, maybe even more so. I want that to be me. I want to feel energy. I want to be prepared to enjoy the second half of my life and in good health and in good spirits and in control.
I’m a food lover, I felt like “How can I ever overcome that?” It's such a crazy thing. I have to eat three times a day every day. How can I overcome the fact that I just love food and your tips just, I don't know why they just clicked.
Now I love food. I love feeling good, even better. I love sleeping well. I love feeling like I'm not owned by the restaurant menu that I'm in charge and in control and I'm making good choices.
Dr Orlena: Fabulous. And you recently went to Boston as well? How was that experience? Because you went to Boston and you didn't just ignore it all and go back to your old habits.
Lia: Yes and I was worried because I tend to have a mindset like, “Oh, you don't go away every weekend. So it doesn't matter if you have an extra glass of wine or have dessert or whatever.”
It was so good that we had that meeting on Wednesday where we talked about internal limits because I had set internal limits for myself and I said you're going to go on this trip and you're gonna respect those limits because you said them, you made an agreement with yourself that these are the limits.
My limits were: I eat mostly vegetables. I don't drink. I decided I'm not going to drink. I'm only gonna drink at lunch. I approached it with respect the limits that you set for yourself. And I was making really good choices and it felt good.
We went into the most adorable coffee shop and they had this just Alban danza of unbelievable artisanal donuts and pastries and croissant and anything you can imagine just looked wonderful and I said that's not an option. That doesn't make me strong. I will not feel good after I eat that. I will not be satisfied. I will not have the energy to walk 15,000 steps today. I ordered a beautiful new sleigh with fruits and I was so satisfied. It was delicious. I think because I hadn't had sugar in a while, the fruit tasted wonderful, I felt satisfied. I didn't feel deprived at all. It was a choice I never would have made before I started working with you. I just wouldn't have chosen that and I felt good about it.
But not only did I feel good about it, I felt great walking all over Boston. I didn't get hungry, I wasn't craving for something else. I was just nourished and satisfied. Make a good choice and feel good and then I also didn't have to beat myself up over. I just carried through the trip, I had one glass of wine at the weekend on lunch the last day, I save it and it tasted wonderful and it was enough. It was a successful trip.
Dr Orlena: I love that. I totally love that. And one thing I really love about that is when we do make the decision to have something, make sure that you’re all in and you really love it.
I think it's so much better to say, “I'm going to have one glass of wine on my trip and I'm going to absolutely love it than have four or five classes and feel guilty and not really enjoy them.” It is much better to be all in.
Thank you so much for sharing anything else you want to say.
Lia: I just wanna encourage anybody who's hesitating to take the plunge because there's really no better feeling than feeling like “I can do this. I'm in control. I'm changing my life for the better and I have great support behind me while I do it.”
I'm so excited to look back on this time in a year and see how far I've come.
Dr Orlena: Wendy, first of all, thank you so much for taking the time to just chat to us a little bit and welcome to the Healthy You Healthy Family Group. I'm super excited to see your transformation. My first question is why did you decide to join the group?
Wendy: I have been on a diet treadmill trying to lose weight for a really long time. I'm in my mid-40s and recently, about two months ago, I got off the treadmill and was done with it. I started to work on just habits and the mindset of developing and hard-wiring habits.
Whatever my body strength and weight do, it's going to be a product of the habits.
Wendy: I found you simply by searching the word fabulous in podcasts and I listened to the first podcast and it was exactly in alignment with what my goals are in terms of getting off that treadmill. I also really wanted to join the group from a standpoint of having a full year to continue to develop, hit my pain points and work through those. I've been in other groups that for different trainings that were that long and they were very effective for me.
My goal is to continue to get off of that treadmill, stay off of that treadmill and really focused on hard wiring habits so that I have long term health and not this mental noise of dieting. That's ultimately why I decided to join.
There's one other reason and that is because it is with a healthcare background and it's profoundly important for me that I'm working with a physician and not someone with a PhD. I wanted to work with an actual physician who takes care of patients and understands our unique systems.
Dr Orlena: Perfect, I love it. I just love the habit piece because I think people get so obsessed with weight loss and I have to get to this weight and you can't really control that. What you can control are habits. Not only does it make it easy once you've got those habits, but it's efficient as well and you don't have to think about it, it's just how life happens.
Dr Orlena: My last question is in a year's time how would you like things to be?
Wendy: In a year's time I want to get back to vibrant and fit.
I was vibrant and fit before COVID and things sort of fell apart with everything shutting down, not having equipment and whatnot here at my house. But more important to vibrancy and fitness is a healthy, calm mind and feeling really, really good about my healthy choices. To have no guilt if I choose to eat something or do something outside of what those habits are, but not to allow those choices to become the norm for me.
Additionally, I hope to build a sustainable platform for growth and then also getting rid of that diet noise of “Good choice, bad choice. This is the way you need to do it. You should do it this way. No, it's this way that has to stop.” I don't want to live the rest of my life in that mentality at all. It was very ingrained in me starting in my twenties.
Dr Orlena: Hooray fabulous! I totally love it. And thank you so much for sharing with everybody.