LOSING WEIGHT SEEMS EASY FOR EVERYONE BUT YOU, RIGHT? WRONG!

BLOGIMAGEYou open up social media and see all the success people are having losing weight.  It’s seems easy for people, down this, down that.  We celebrate the weight loss publicly, but we don’t share the downfalls.  I lost nothing this week.  I have to change my path.  I drank too much.  The journey is the reality.  Have you seen the post from the woman who wrote, “I just finished a plate of nachos and wings and I feel like SH*TOLA!  I can’t breath and my pants are just too tight.  Feeling bummed.”  NO! You don’t.  What we see are these, “Happy Anniversary to my soul mate and best friend for 30 years . . . blah blah blah.”  Meanwhile one of them is sleeping on the sofa, you know because one of them snores.  Sure.  Just sayin.

You hear it often, the struggle is real.  You know why?  Because it is.  Losing weight requires work, patience, plateaus and changes.  Your friends and gym mates are having amazing success and sometimes you can’t help but compare yourself.  As a coach, I can tell you that the majority of people, I mean like 80 percent or higher are struggling just like you. Week after week.  They are accountable to a weekly weigh in and still need constant pushing!  Imagine all the people who are not stepping on a scale every week and sending in that number (sidebar stepping on the scale once a week is the number one way to keep it from creeping back up)!  There is a reason why 2/3 of the population is overweight.

Not only are people struggling, it seems to be a growing epidemic.  Over the last two years, the number of people around me, who need help, has grown exponentially!  My best guess.  Stress.  We are not living in an easy society.  Finances, bills, not paying bills, tuition payments, being overworked, raising kids, keeping up with the Jones, or actually not keeping up, health issues, new medications, taking care of elderly, divorce, all of it, we all have something going on.  Stress stimulates cortisol which wreaks havoc on our bodies.  Even stressing about your weight will keep the weight on!  If you stay on path and work hard you too will have success. If you are stuck, ask us for help. Investing in your health is a lot cheaper, as they say, then investing in illness.  Send positive thoughts to those with success and you will get positive thoughts back. Tell yourself, great for them, I’m next because I am doing the work!  It doesn’t just happen.  The scale won’t move if you don’t make changes. It’s only telling you what you already know.  Stick to once a week weigh in as the body fluctuates throughout the week.  Get yourself organized and ready for the week with food prep and shopping.   Make your goal so strong that it makes temptations unworthy.  Make it a great week and don’t give up!  You deserve to feel amazing!  Now let’s get to work on our own success posts!

See you in great shape!

Your Iron Beauty Coach

Kathi Sottosanti

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BECOME INVINCIBLE, GET RID OF THE NEGATIVE SELF TALK!

blogYou want to make progress but the one thing that will truly hold you back from reaching your goal, is this: YOUR NEGATIVE SELF TALK!  Period.  NEGATIVE SELF TALK that goes on in your head is the heaviest weight to lift!  If that is how you operate, it’s an enormous handicap.  Let’s talk about it.

You have a desire to lose weight (or gain strength).  You won’t get there.  How about that.  Your inner thoughts and self chatter have convinced your sub conscious that it won’t be you.  Only those girls or guys can.  You have lost faith in what you are capable of and you don’t actually believe it can be done.  Well, here’s the good news you’re right!  It can’t.  Doesn’t it feel so good to be right?

You have allowed noise pollution to take over your brain.  That noise pollution is toxic.  If you lack belief in yourself, then you will always operate in half way mode.  When you know deep down inside that it won’t actually work, then you’re simply not going to work as hard as the person who KNOWS they can make it happen.  TIME TO CHANGE HOW YOU THINK!

You deserve to feel just as amazing as the next person so GET OUT OF YOUR OWN HEAD.  Stop that voice that holds you back.  We were all created equal.  It will take practice but if you can change your mind you can break through all sorts of barriers!  Think of a word, it can be anything.  A word that makes you laugh or light up when you say it.  It can’t be negative or name calling.  SUNSHINE (just saying).  When you go to the place of negativity or comparing yourself to anyone or everyone else, say the word.  “I’m never going to lose weight so I might as well just eat the . . (moment of recognition) SUNSHINE!  Wake up. Ok, that was one rep!  Stop telling your subconscious you can’t because guess what?  Your sub conscious can’t take a joke, it’s very literal (Joseph Murphy: Power of the Sub Conscious Mind).  It will believe you, and your sub conscious is you, so your words create your inability.  Two of the best times to talk positively to yourself, are when you are about to fall asleep and as you are waking up.  This is when the conscious mind meets up with the sub conscious, in the cross over.  As you lay in bed, falling asleep tell your sub conscious what you would like it to know about you or your future (even if you don’t believe it yet, you are training your brain differently and it will believe you).  Be bold.

Imagine how powerful your body can become if you remain uncluttered from the onslaught of bashing.  If you could envision your best self. Put on your tunnel vision goggles, don’t look left or right only forward.  Do not allow the chatter from others or yourself in to your head.   Act like it’s a drug and say no.  Have a goal!  Then TAKE ACTION.  Without real, clear ACTION there will be no progress.  You must do the work.

TAKE ACTION and take it now.  The only difference between you and the person that reaches their goal is that they thought it was possible!  We were all created with endless possibilities, don’t let your thoughts hold you back anymore. My words come from real people and real stories every day.  I hope I can help people see their potential within.  Lift the words, so you can lift the weights!

See you in great shape,

Your Iron Beauty Coach

Kathi Sottosanti

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START THINKING BEFORE SINKING!

BLOGIMAGEOh those cookies TASTE so good.  These pretzels are so salty. The wine is calming me after a long day, sip.  One taste so good, just one more.  That handful went so fast, I’ll get up and go back for one more.  Well maybe two.  The bottle is gone, let’s open another.  It’s the last piece someone needs to eat it.  Pass the chips when you’re done.  Is that onion dip?  Can you get the cheese out?  Where are the crackers?  Pass the bread please.  And the butter. This movie is nerve wrecking, where are the M&M’s.  I earned the butter sweet creme filling, I shoveled.  It’s 9 pm, time for my bowl of ice cream!

And then you wake up.  And you look like CRAP!

Bloated belly.  Eyes are puffy.  Gassy.  Tired.  Swollen legs.  BLAHHHHH!

Where in that paragraph did you hear mindful thinking before eating?  What if we could FUTURE TRIP our bloated belly in to the “just before you eat it” moment? What if you could see your puffy eyes flash before you, before you eat all the salt?   There is a reason why junk food is junk food.  It’s not serving our body. Would you put dirt in your gas tank?  Our body needs to be served nutrient dense foods because it is a temple right?  But who can think about tomorrow or two hours from now?  In fact, we’re not thinking at all!  We are jumping in head first and diving in to the box, bag or bottle.  The truth is we already know how we will feel, we have felt it hundreds of times.  Why can’t I remember this before I indulge? Why does my brain block the stomach ache I will have before I go for thirds?

After, or the next day, our minds are disappointed.  We feel less energy to conquer.  Instead of “HELL YEAH, let’s do this!” it becomes, “I’ll hit it hard tomorrow“.   First I have to undo what I did.  Now you are stuck in neutral.

Here is an exercise I would like you to try.  FUTURE TRIP YOUR FOOD, FACE AND BODY!  For the next 24 hours practice this idea.  STOP AND WAIT.  Before you eat your food, think.  Will this food be kind to me or is this a bloater? Will I need a rubber band for my jeans tomorrow?  Will I be pulling up the zipper on my Z Cavaricci’s (lol) with a hangar? Do I want a fresh face in the morning?  Soon your mind will start to make a connection to the foods that don’t work for you.

Next step: KEEP A MINDFUL BODY JOURNAL.  When you feel symptoms that don’t agree with you, get out your journal and take notes.  What did you eat or drink that possibly made you feel this way?  Now you are taking action to create a mindful list of culprits.  A list that becomes real and is personal to you.  It will be different for everyone.  You have the ability to change your non-thinking self, in to an aware mindful eater and your body will thank you.  It just takes practice and awareness.  Start thinking before sinking!

No more puff.  Bloat goes away.  Lysol goes back in the cabinet.  Jeans button.  No baggy sweats required.  Hot Damn that feels so much better.  Now we start at the start line, not 10 feet behind which translates to progress!  No more spin cycle.  Who’s in?

FUTURE TRIP YOUR FOOD, FACE AND BODY!  And let me know your thoughts!

Your Iron Beauty Coach,

Kathi Sottosanti

You choose!

bloated 3

Gesunder Bauch


PAMPER YOUR SOUL, NOT YOUR STOMACH. Understanding comfort foods.

BLOGIMAGEI teach group fitness classes and when we are training in a group on the floor it often turns in to conversations about food.  Today we discussed comfort food.  We all know what that means.  But here is the definition on Google:

Comfort food . . . food that provides consolation or a feeling of well-being, typically any with a high sugar or other carbohydrate content and associated with childhood or home cooking.

Oh Kathi, I just needed to have the taste of it.  Oh Kathi, I was craving it.  What we won’t do to satisfy that craving!  Drive to the store for a non essential item so we can sub-consciously or consciously buy the pack of cookies, ice cream, cake, fast food, which is really why we go.  Do we really want the food?  No. On the outside it seems like a craving on the inside we are feeding our feelings.

This is typically what happens when someone is feeling alone or isolated.  The mind starts to wander to the happy place that felt good when we were young.  The comfort was in the company.  The food is just a reminder. Maybe it was with your parents or that beautiful summer years ago when you were surrounded by friends and felt happy.  You’re feeling a little sorry for yourself.  I get it, but what if we tried another idea.  It will require a little work to change your reaction because you will have to recognize your feelings. The foods are part of our past.  They can’t the past back.  You will eat and then feel sluggish and bloated and bum out the next day that you had a cookie binge.  Now I’m not saying we can’t have fun foods now and again.  That is different. When you have a craving for something that you just have to have, ask yourself how are you feeling?  Write that feeling on the calendar until you see the pattern. Be honest with yourself. We often use jokes and humor at times like this to make it funny and totally disregard the real feeling underneath because they are harder to address.  Wouldn’t it feel better to feed your soul?

You are working hard on doing the right thing so you can feel good about yourself and that reward will be a new, present day feeling when your clothes fit and then it will translate in to a new future feeling when you find yourself in great company.  A place that you deserve.  Stay on path and be focused.  Treat your body like the king or queen.  Your feelings are real.  Feel them and understand them and then do something that will help you move forward.  Break the habit of attaching food to feelings by becoming aware of the attachment and then put a new attachment to the feeling.  Feeling sad?  Take a bath.  Feeling lonely?  Give yourself a facial and put on your BEST pajamas, not your old baggy junk.  Call a friend and love on them and you will get it back.  Old feelings, new reactions.  Those will be the ones that help you move forward and get off the emotional eating path. Pamper your soul, not your stomach.  You will be glad you did!   I’ll take the Oreos please!

Your Iron Beauty Coach,

Kathi Sottosanti

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I MET THE FUTURE YOU AND GUESS WHAT I SAW!

BLOGIMAGEThe month is January 2017.  I met Future You.  You are so happy.  There is a glow about you.  I can just feel the energy radiate off of your body.  You are walking lighter, like you have more freedom.  Old You did not have the same zest.  Old You was sluggish, walked a little slower.  You used to give me a half hi.  A half nod up.  Old You didn’t have the faith.   Old you couldn’t see the Future You and walked in mediocrity for years.  Old You didn’t believe you were worthy of feeling amazing.  It wasn’t meant to be.  Only those people deserve it.  Why on earth wouldn’t you?

Until that day.  Remember that day in January 2016?  The day we spoke and it FINALLY kicked in, and you said the words, “OK Kathi, I’ll do it”.  I’ll never forget that day.  I saw the conviction in your eyes mixed with doubt and fear.  But there was hope and I knew we had a lot of work to do.

Your self esteem was low.  You didn’t think you were capable of getting below that number on the scale. You hadn’t seen it in years.  You didn’t know you were strong enough to move the weight or take a jog.  But you said, “OK Kathi, I’ll do it”.   And then you started.  You began to move.  You made smart food choices.  You started cooking on the weekend to get ready for the week.  You let yourself have a fun meal on a weekend night, but otherwise you pretty much stayed on path.  You lost a pound. Hmm.  One pound led to another.  You started to believe. Your energy started to perk up a little.  You weren’t thinking about the nap and the sofa quite as much.  Then there was that day in early February when you came in and said, “Kathi that’s it, I have given up the _____.”  And you haven’t had it since.  I was so proud of you.   That day in January was the day Old You decided to become Future You.  You made small changes over the course of the year.  But combined, they were big changes toward better health for You.  Old You made so many beautiful changes.  You feel free in the Future.  You breathe lighter.  You are proud of yourself.  Your family is proud of you.  It was not easy for sure, but you did the work.  May, June and July came around, you were already a changed person and by September you had it nailed down.  The holidays were not a struggle, they were filled with Joy.  You LOVED your outfit.  Everything fit so well, but more importantly you have the stamina to get through the craziness. You developed amazing strength, confidence and a belief in yourself that felt so warm and right.

Future You has NO REGRETS.  Future You would like to take a moment to thank Old You from the bottom of your heart.  You cannot imagine your life any other way and you are only so happy.  You cannot thank yourself enough, for saying the words, “OK Kathi, I’m in!”  back in January of 2016!  We now know, since I met you in the Future, that is was worth every ounce of work you put in to this year!  We can do this.  You can do this! We are an Iron Beauty team!

See you in great shape,
Your Iron Beauty Coach

Kathi Sottosanti

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