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"I Know"
I have been a Health and Wellness Coach for 23 years, and the sentence I hear repeatedly is, "I know what to do." Of course, you may "know" what to do, but stating it is not the same as taking action. Anyone who has had to lose weight, lower their cholesterol or blood sugar, become more active, or adopt any other healthy habit is aware of what needs to be done. I have often been described as a no-nonsense coach, and when this sentence is uttered, I respond by asking a simple question: "Are you doing it?".
Stop saying "I know" and start taking action.
Easier said than done? Where do you begin? When you find yourself saying, "I know what to do," start by creating a list of the things you "know" you should be doing. Take some time to reflect on that list and ask yourself (and write down) what is preventing you from taking action.
Here are some examples:
"I need to weigh and measure my food."
My measuring spoons and cups are dirty.
Solution: Purchase additional measuring utensils. Visit the dollar store and stock up.
Run the dishwasher more often
It's not convenient.
Solutions: Keep the measuring spoons on the counter in a pretty cup. Place the scale in plain sight on the counter. Store the measuring cups in a single drawer where you prepare meals.
"I need to work out."
I have no time.
Solutions: I call BS because you always make time to eat. Schedule your physical activity. Stop thinking that you need a full 60 minutes or have to go to the gym or join a class. Just get up and move. If you're working all day, set a timer and take a 3 to 5-minute break every 30 minutes. These short breaks add up throughout the day.
I don't like to exercise.
Stop thinking that exercise has to be structured. Go for a walk with a friend, engage in shopping, clean the house, do yard work, or stretch. It all counts. If you're not sitting on the couch, you're moving. Incorporate small activities into your daily routines. For example, walk or balance on one leg while brushing your teeth or cooking dinner. Try various activities to find what inspires you. If you dislike something, don't feel obligated to continue doing it.
The key to reaching your goals is to stop talking about them and making excuses for why you can't, and simply start somewhere. Whether you begin with small steps or make big changes, the important thing is to follow through on the actions you know you need to take. Losing weight can be challenging, but making excuses for why you can't do it is the easy way out. Remember that any forward movement is better than taking three steps back.
Keep in mind that taking action is crucial. It's essential to identify the barriers that are holding you back and find practical solutions to overcome them. By doing so, you can make steady progress towards your health and wellness goals.
Stop saying I know and start saying I knew what to do and I did it.
~Coach Paris
