What’s YOUR Action Step?


In all of my programs I encourage people to decide on ONE, MANAGEABLE ACTION STEP s/he will take to actually apply what was learned and to make real change in her/his daily lifestyle.

actionThere’s all kinds of great courses, workshops, ideas, etc that get us all fired up.  That’s great and is needed to motivate us to change.  However, without an actual and SPECIFIC plan to put these ideas in place, they often just stay as they are … great ideas.  For those of you that have decided on your next action step, post it below!

Here is an example ….

Sally decides she is no longer going to skip breakfast in the mornings.  She knows she has to eat breakfast.  This by itself is NOT an action step.  It’s still just a great intention.  To make it ACTUALLY HAPPEN, Sally needs to be more specific.  WHAT is she going to eat?  EXACTLY WHEN will she eat it?  Here is Sally’s Action Step:

I will eat breakfast within the first hour of waking.  During the week I wake up at 6:30 am so this means I will eat between 6:30-7:30 am each weekday morning.  On the weekends I tend to sleep in a little so I will eat upon waking which is between 8 – 9 am.  I’m not used to eating at this time so to start I will eat a minimum of one rice cake.  My back-up options will be part of a banana or granola bar.  As I get used to eating that I will eventually work my way up to eating 2 eggs, 1 serving of oatmeal and about 10 grapes for breakfast.

Right now I do not have any of these foods in my kitchen.  Therefore, I will go to the grocery store tonight at 6:30 pm and pick up these food items so that I have breakfast as planned in the am.  To make sure I don’t forget, I have put an alert in my phone to remind me because things get crazy in the evenings and I don’t want to forget.

Now THAT is an Action Step!  Get it?  There is a big difference between, “I’m going to try to eat breakfast from now on,” and what Sally just showed us.  Get this specific, schedule in your calendar whenever possible and set alerts and reminders.  THIS is how you move something from being a mere idea or intention to your actual new reality.

Now I’m dying to know …. what is YOUR Action Step?

Quick Meal Option

Here is one of my favorite & QUICK meal options!

Also, here is a link to the ready-quick rice I use:

Birds Eye Steamfresh Rice Blends

Here are the serving sizes I use.  This is to create just one meal for me only.  Adjust accordingly if making for more than one person:

Jumbo Shrimp (approx. 85 grams)

Steamfresh Rice (1/2 bag)

Lemon Juice (free pour)

How to Meditate – Help is Here!

Did you know that high levels of stress can undermine your weight loss or body composition journey? It’s important to find ways to de-stress so that you’re not working against yourself! Well help for how to meditate is here. Deawna shares a tip for what helped her significantly reduce her stress and sleep through the night.  Here is a link to a great guided meditation source below: