ipcoachz's Blog

A journey to health, wellness and gratitude

Monday Morning Motivator – Change

Leave a comment

Motivational Moment: ““You will never change your life until you change something you do daily.” ~Mike Murdock  What are you changing daily?  Are you making your diet a “temporary” change or are you creating new habits to ensure the change is “permanent” and lasting with respect to your lifestyle and eating?  Remember that if you continue to do what you have always done, you will always get what you always got.

Good Morning Monday. Hello again and welcome to another week. Our focus this week is change.  I remember someone saying to me recently, “How do you eat an elephant? One bite at a time!” I am learning in my own journey, that even with everything I have accomplished, when I am stressed, sad, tired, or angry, it is very easy to slip back into the old, ingrained bad habits that got me to 300 + pounds. It is also very easy to slip back into the negative self talk and blame that goes on in my head.  I say things to myself like “what’s wrong with you?” “You are stupid!” “You should know better!” These thoughts and what we say to ourselves are self-destructive and perpetuate our bad habits even more.  When that voice speaks up, we hear it and we need to acknowledge it and say “STOP!”.  This is a habit we need to make so that we change the pattern of our thinking and empower us to succeed, not just with our health goals but in all other aspects of our lives. It’s important to remember to love ourselves.  How many times does the voice in our head tell us we don’t care when we really do?  It tells us we deserve a treat when it’s not good for us? It tells us we have no choice when we are the Masters of our Destiny and can make choices to forward our thinking. Now we all know that 30 days of doing something forms a habit.  What is important though is that 110 days of consistently sticking to something creates a permanent and lasting change.  If we deviate during that 110 days, the clock is reset and it takes another 110 days to create the permanent change.  Ready for the challenge?  Make a point of changing something and saying STOP to your negative inner self for 110 days and see what you create.



Looking for a fresh and delicious lunch or cold supper? Here is a curried chicken salad we can all enjoy.

Curried Chicken Salad

Mix each bowl separately and then combine when done. Serve over salad or as a wrap in a romaine lettuce leaf. (2 Servings)

Bowl # 1:

3 Cooked Shredded Chicken Breasts
1/3 cup finely chopped celery
1/3 cup finely chopped onions
¼ cup fresh cilantro chopped

Bowl #2:
½ can water chestnuts (make sure no carbs)
Walden Farms Mayo – enough to create creaminess
1 Tbs Cumin
1 Tbs Curry
Pinch salt
½ tsp approved mustard
Black pepper to taste

Not feeling like having more pudding but craving chocolate? How about trying a non-restricted Chocolate Bark?

Chocolate Bark

IP chocolate pudding (or any pudding of your choice)

(the next 2 ingredients are not needed if you are not doing the choc pudding)
-2 tbsp cocoa powder
-1tbsp instant coffee

2 tsp splenda or stevia

8 oz of water (depending on consistency, could be less)

Shake, pour in aluminum pie plates or place on parchment paper on cookie sheet. Freeze (30-45min)
Take out of freezer, break chocolate into pieces
Place in container, keep in freezer.

I want to acknowledge and thank Ideally You and their website for having these recipes posted for us to try.

CONTEST FUN TIME: We are continuing our contest for all IP Dieters. Please submit your favorite recipes that are Phase 1 friendly. We will select and feature one recipe each week. If your recipe is selected, you will be acknowledged, your recipe will be shared with everyone and we will have a small prize for you. Send your recipes to me at ipcoach@yahoo.ca

HEALTH AND WELLNESS: In keeping with our Monday morning goals of sharing interesting information and articles that relate to your health and wellness, the following has some interesting information regarding empowerment. You may wonder what empowerment has to do with health and wellness, yet it has been shown over and over again that people living positive, fulling and empowered lives are healthier, they may live longer and they have a higher level of life enjoyment.


We know that change takes time and that any form of change, even good change, can be stressful.  How we choose to manage that stress is what matters.  If you check out the link below you will find 3 quick easy steps to some stress relief.


FUN TIME! A chuckle for your week….

Image result for weight loss funny memes



Author: ipcoachz

Weight Loss and Lifestyle Coach. My stand is people be well and Live Now

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s