21 September 2016

10 Day Weight Loss Mental Challenge

Are you familiar with this quote 'Whatever the mind can conceive and believe, it can achieve'?
It’s Napoleon Hill's most famous inspirational quotes on the power of positive thinking. It means when you truly believe on something, your mind find ways to accomplish it. Same goes to negative thinking. The moment you have a negative thought, it’s already hindering you from achieving something that you want, less energy instead of more energy, less peace of mind instead of more peace of mind, less success instead of more success.

I remember reading a story about a traveller who went to visit a beautiful waterfall. Scenic view was mesmerizing and the water was crystal clear, the surrounding area smells so earthy fresh. He took a sip from the waterfall, the water couldn't get any purer. Just as he had finished, he saw a signboard nearby that read "poison". He suddenly felt sick, his vision suddenly became blurry, he had trouble breathing, his heart race like crazy. He shouted for help and his tour guide sent him immediately to the hospital. The doctor asked, what happened? He told his story, but the doctor burst out laughing instead. The doctor in his teary laugh explained that the signboard that he just saw was actually written "poisson", double "S"- a French word that means fish. The man thought he was going to die because of the 'poisonous' water, and he became what he think. He started to feel the symptom of poisoning. Moral of the story is our mental attitude can either improve our health and increase our chances of success, or vice versa.

These final 10 days of September, I'm going to do a different weight loss challenge from the challenge I did before. It is called the 10 Day Weight Loss Mental Challenge inspired by Anthony Tony Robbins, the author of Awaken The Giant Within.


Rule 1. In the next ten consecutive days, refuse to dwell on any unresourceful thoughts or feelings. Refuse to indulge in any disempowering questions or devitalizing vocabulary or metaphors.

Rule 2. When you catch yourself beginning to focus on the negative - and you certainly will - you are immediately use the problem solving question as your first line of attack, for example:
  1. What is great about this problem?
  2. What is not perfect yet?
  3. What am I willing to do to make it the way I want it?
  4. What am I willing to no longer do in order to make it the way I want it?
  5. How can I enjoy the process while I do what is necessary to make it the way I want it?
Remember by asking question like, "what's not perfect yet?" you're presupposing that things will be perfect. This question can direct your focus toward a better emotional state, help you break a pattern of negative thinking, and actually come up with a solution to your problems. It doesn't ignore the problem, but it keeps you in the right state while you identify what needs to be changed.

In addition, set yourself up for success each morning for the next ten days by asking yourself the Morning Power Questions before you get out of the bed or while you're in the shower and use the Evening Power Questions, or any questions you believe will put you in a great state before you drop off to sleep.

Morning Power Questions

  1. What am I happy about in my life now?
  2. What am I excited about in my life now?
  3. What am I proud about in my life now?
  4. What am I grateful about in my life now?
  5. What am I enjoying most in my life now?
  6. What am I committed to in my life now?
  7. Who do I love? Who loves me?
(substitute “could” for “am” if you get stuck.)

Evening Power Questions

  1. What have I given today?
  2. What did I learn today?
  3. How has today added to the quality of my life or how can I use today as an investment in my future?

Rule 3. For the next ten consecutive days, make certain that your whole focus in life is on solutions and not on problems. The minute you see a possible challenge, immediately focus on what the solution could be.

Rule 4. If you backslide - that is, if you catch yourself indulging in or dwelling on an resourceful thought or feeling-don't beat yourself up. There's no problem with this as long as you change immediately. However, if you continue to dwell on unresouceful thoughts or feelings for any measureable length of time, you must wait until the following morning and start the ten days over. The goal of this program is ten consecutive days without holding or dwelling on a negative thought. The goal is to knock things out before you ever get in a negative emotional state in the first place. This starting-over process must happen no matter how many days in a row you've already accomplished the task.

Admit it, we all have our mental indulgences. We are habitually feel sorry for ourselves for many reasons. We bad mouthing ourselves when we are not able to workout, we sometimes feel like we're a bottomless pit because we want to lose weight so bad but can't stop eating unhealthy foods. Or it is our looks that makes us feel insecure. This weight loss mental challenge is really an opportunity for you and I to become "addicted" to a positive focus for the rest of our lives.

Today is my Day 1 of weight loss mental challenge. What about you, have you decided yet whether you're going to do this? Let me know in the comment.

29 August 2016

Going to the Gym Won't Actually Help You Lose Weight – But Why I Still Go to the Gym Every Week?

August is ending soon! It's been a while since I last posted. I wrote my first blog post after haven't posted for the last 3 months last night but the internet line was so slow that I had to save as draft. When I checked the post today before I get it published, the post was not there. Blogger not saving my blog post draft, I am so irritated right now! Huh.

The hubs got a new job recently and we just got busy moving to a new town that I have no time to write a blog post. And while I'm busy adapting to a new environment, my diet falling off the diet wagon. Well, things happened. But tell ya I'm sooooo ready to get back on track because life goes on no matter how hard it gets, no matter how you feel. My motto for now is stop hanging on and just move on. Life won't wait for you while you're wasting time waiting for the right time to bounce back from weight loss failure, right?

I signed up for a gym membership earlier this month. Look, I'm not fond of gym. I prefer to workout at home where I can own my own space, I can wear whatever I want, or even listen to my favorite music as loud as I wish. But then why I still choose to pay tons of money to join a gym when I can workout at home instead?

1. Atmosphere 
You are in the fitness atmosphere, and this motivates you to workout. Being surrounded by other people who are in the same boat can boost your motivation to make exercise part of your regular routine. My goal this month is to push myself to go to the gym at least three times a week and find my rhythm. And when I already got my momentum I may going on a more regular basis, which will help make my weight loss goals more attainable.

2. Distraction 
I am prone to procrastinate when at home. Taking 5 minutes nap after sending off the children to school often becomes 30, 1 more episode of Kdrama usually end up marathoning all the episodes. And who hasn’t told themselves, I’ll get in my workout, right after checking my Facebook or after I reply this WhatsApp message. At this point, I might tell myself I’ll work out later, or tomorrow—and the vicious cycle of procrastination wins. Gym is a good distraction. You’re away from the dirty dishes in the sink, the piled up laundry which can easily distract your focus.

3. Equipment
You're not going to want to spend $10,000 or more on expensive gym equipment. Treadmill, elliptical machine, set of dumbbells, hip abductor machine, abs coaster - the gyms is going to have it all for you. With that wide selection of workout equipment, it'll greatly expands the list of exercise options you have when developing a workout routine for yourself.

4. Price
It is much cheaper to get a gym membership for a year than it is to buy enough equipment to have your own home gym.

Well, we often hear people said "you lose weight in the kitchen" to which I agree. When it comes to shedding extra kilos, eating less is much more important. Exercise has many benefits, but we can't rely fully on it to control weight. Sticking with a healthy eating plan is a real challenge for me this month. I am still trying to fix my bad eating habits but on the bright side I'm slowly begin my exercise routine, slowly building up momentum and the willpower to exercise. Non scale victory, YAY!

Now let me hear from you: What feels right for you, workout at home or join the gym? Share in the comment.

26 May 2016

How to Make Pleasurable Changes for a Joyful Weight Loss

This alligator jokes is quiet old and I'm sure you've heard this somewhere. For today's post I want to retell you this story, it will be entertaining to those who do not know the story, refreshing to those who do.
How to Make Pleasurable Changes for a Joyful Weight Loss

Alligator Jokes
A rich millionaire decides to throw a massive party for his 50th birthday, so during this party he grabs the microphone and he announces to his guests that down in the garden of his mansion he has a swimming pool with two alligators in it.  
'I will give anything they desire of mine, to the man who swims across that pool.' 

So the party continues with no events in the pool, until suddenly, there is a great splash and all the guests of the party run to the pool to see what has happened. In the pool is a man and he is swimming as hard as he can, and the tails come out of the water and the jaws are snapping and this guy just keeps on going and the alligators are gaining on him and this guy reaches the end and he gets out of the pool, tired and soaked.

The millionaire grabs the microphone and says, 'I am a man of my word, anything of mine I will give, my Ferraris, my house, absolutely anything, for you are the bravest man I have ever seen. So sir what will it be?' the millionaire asks.

The guy grabs the microphone and says, 'Why don't we start with the name of the bastard that pushed me in!

The reward offered by the rich man is fancy enough. He promise to gives just ANYTHING to his guest, 1 million cash, Lamborghini, or a luxury trip to Maldives, you name it but under one condition. Swim across a swimming pool with two alligators in it. Obviously the man who accept the challenge is not really after the prize at all even though it sounds attractive much. He made it because someone push him in it and he was scared to death that he swim as fast as he could to reach the end. I bet he'll win the Olympic gold! The pool surrounding area is the guest's comfort zone. The lucrative reward the rich man offered are their goals. But before claiming the prize, they need to face off the challenge, the swimming pool and it is not just a normal pool. There are two alligators in it!

Similarly, we have our own goals. If you and I want to lose weight, we know we need to change in order to achieve our goals. Instead of sitting on the potato couch all day watching our favorite telenovela, we need to get moving. And not just that, we must watch what we put in our mouth. You eat crap, and you'll feel like crap and never lose weight.  But change is terrifying. Like the story above, the guest are not brave enough even to dip their foot into the water. They may think, what if the alligator catch me?

What if I lose all the weight, but I'll gain it all back anyway? What if I lose all the weight, but I will get loose skin? What if I lose weight, but that makes my face look older?  This mixed emotions sometimes cause us to be uncertain as to what to do and keep holding us back from achieving our goals. Anthony Robins in his book 'Awaken the Giant Within' wrote that the only way we're going to make a change NOW is if we create a SENSE OF URGENCY that's so INTENSE that we're compelled to follow through. To turn around our mixed emotions, Anthony Robins talk about reaching a pain threshold. That means you experience pain at such an intense level that you know YOU MUST CHANGE NOW. Maybe you're not able to squeeze into your skinny jeans anymore, that kind of experience will finally push you over the edge. But Anthony said, if you've tried many times to make a change and you've failed to do so, this simply means that the level of pain for failing to change is not intense enough.

Why would someone not change when they feel and know that they should? Because changing will move them out of their comfort zone. Because making a change is painful than to not changing. Anthony list down two ways to reverse this so that the idea of changing is pleasurable instead of painful.

1 - Ask yourself pain-inducing questions
"What will this cost me if I don't lose weight?" "What will I miss out in life if I stay obese?" Make the pain of not changing feel so real and intense that you can't delay your action any longer. Focus on how it will affects your children, and the people you care about.

2 - Use pleasure-associating question
"If I lose weight and reach my ideal weight, how will that make me feel about myself?" "What other things in life I could accomplish if start losing weight for good?" Get lots of strong reasons why must take action immediately.

How to Make Pleasurable Changes for a Joyful Weight Loss

Now your turn: You can intentionally train your brain and create positive emotions to start making a change and lose the weight for good. Apart from the hack above, what other ways to trick your brain into doing what you want? Leave your comments below.

19 May 2016

Quitting Caffeine or Coffee: 4 Best Ways to Cope with Coffee Withdrawal Symptom

So it's not happening. Tried to keep everyone update on my April Slim Down Challenge, mmmh... actually posting about it is more about to keep myself accountable with the weight loss challenge, but my bad I just can't keep consistent with blogging schedule. I'm still trying though to become more productive next time.

Detox and Weight Loss: Best Ways to Cope with Coffee Withdrawal symptom

I only lose 2 kg as a result of April Slim Down Challenge. 2 kg lost is not something to be proud about, because you know...2 kg? You'll no doubt gain it back as soon as you resume to your normal eating habit. Even so, I can't say that I have failed it altogether. During this weight loss challenge I've learnt to change my relationship with food. I no longer want to turn to food for emotional fulfillment, but eating because I'm physically hungry. Only one thing that seem to disturb me was the withdrawal symptom I experienced when I tried to quit 3-in-1 coffee. Coffee withdrawal symptom is no joke. The first few days I had dizziness and headache. I felt sluggish and tired, and lack of motivation...and oh maybe that would explain about this blog slow updates.  :P

4 best ways to coping with coffee withdrawal symptom

1. Staying well hydrated
Drink plenty of water during the withdrawal process will help replenish and rehydrate your body, and ward off feelings of dizziness,

2. Get plenty of rest
When you quit caffeine, it's common to feel tired but not a normal tiredness. You may sit up straight but still can't keep your eyes open. Get extra sleep to combat fatigue and grogginess.

3. . Eat healthy
Eat plenty of fresh veges and fruits to provide your body with the nutrition it needs. Healthy diet deliver natural energy and promote a more positive frame of mind.

4. Get moving
Honestly I won’t feel like exercising, but I've found exercise help minimize caffeine withdrawal symptoms and actually make me feel better.

I heard some people take pain relievers like aspirin and ibuprofen to help ease headache associated with withdrawal but I prefer to go natural.

Have you ever try to quit coffee or caffeine? How do you endure the whole symptoms of caffeine withdrawal? Share them in the comments below.

13 April 2016

Day 13: 3 Simple Ways to Eliminate Processed Foods for Weight Loss

Day 13 Slim Down Challenge. 13 days has passed so quickly!  I'm so happy today that I finally push myself out from my comfort zone. I start working out again after a long break. Actually the first real workout I did this year. Remember I mentioned last time that we moved to a new place because of my husband's job. We have been living here for 5 months but I just discovered a walking park yesterday. I'm actually looking for some fun outdoor activities for the kids and this is how we found out about this park. Who knows, exercising together as a family is a great bonding experience.

Today's slim down challenge is about nixing the processed food. Processed foods are basically food that has been altered from its natural state like canned and frozen fruits and vegetables. Breakfast cereals and instant noodles are another prime example of processed foods fall under junk food category. To be honest, these two tops my meal option list. We all know it. Processed foods are usually high in sugar and contain all sort of artificial ingredient. Excess consume of sugar is seriously harmful to our health and can block our weight loss goals. But when you have nothing in the fridge, it's very easy to reach one.
Weight loss: Slim Down Challenge
30 Day Slim Down Challenge


Day 1 - Put the blame
Day 2 - Set S.M.A.R.T. goals
Day 3 - Ditched added sugar
Day 4 - Avoid refined carbs
Day 5 - Put down the drink
Day 6 - Plan 1 splurge
Day 7 - Allow spontaneous indulgence
Day 8 - Keep grains in check
Day 9 - Eat only when hungry
Day 10 - Go for a walk
Day 11 - Never skip breakfast
Day 12 - Say NO to junkfood
Day 13 - Nix processed foods
Day 14 - Shop for whole foods
Day 15 - Meal prep
Day 16 - Reorganize your fridge
Day 17 - Keep a food journal Day
18 - Ramp up protein intake
Day 19 - Veggies / fruit on every plate
Day 20 - Know your healthy fats
Day 21 - Keep portions in check
Day 22 - Track total calories
Day 23 - Eat at the table
Day 24 - Eliminate distraction
Day 25 - Slow down
Day 26 - Downsize dinnerware
Day 27 - Bust out the scale
Day 28 - Reduce sodium
Day 29 - Sleep 7+ hours
Day 30 - Cut 100 calories 

What exactly you can do to eliminate processed foods for weight loss? 
Slim Down Weight Loss Challenge
Ok, I pick these three tips I found on wikihow, am excited to see what happen in the next 2 weeks if I cut out processed foods from my diet.

1 - Write up a meal plan
I think this is a very important part. Proper meal planning will help us ensure the meals meet our nutritional need. We might be tempted to grab fast foods if we don't plan our on-the-go meals ahead of time.

2 - Clean up our kitchen
Go through our kitchen and throw out any processed foods we can find,  Read the ingredient label on the packaged foods to get information about what's in the food, any additives, preservatives or flavorings.

3 - Purchase and eat whole fruits and vegetables
Restock our kitchen with healthy foods. Focus on fresh fruits and vegetables like apples, bananas, or tomatoes. Fruits and vegetables are nutritious foods that contain essential vitamins, minerals, fiber and antioxidants. Avoid highly processed fruits and vegetables like canned fruit in syrup.

Your turn: What's the one processed food you can't live without?
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