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BDS Day 9
Choose an exercise program. Find something you enjoy, that’s easy for you to complete consistently. Gym, YouTube videos, walking, team sports, individual sports. Have a back up- just like eating plans, exercises can be changed. The only “rule” here is to make sure you complete 30 minutes at least 3 days a week. The…
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BDS Day 8
Today is the start of looking at your schedule, we’ll be beginning to change our food and exercise. Before we do, we need to think about where we will fit in the exercise- 30 minutes 3 times a week minimum, and some kind of movement daily; well also be adding in food preparation- shopping as needed, taking extra time to…
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BDS Day 7
Today’s message is about setting the stage for success. Getting the trigger foods out of site - either by not having them in the house or storing them in places that are not in line of sight. We worry that people will be judgy if we ask for what we need: can you put the treats in a cupboard? Can we get healthier snacks?…
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BDS Day 6
Find a diet coach. This doesn’t mean someone who is going to tell you what to eat, though for some it may be. It’s someone to check in with, at least weekly, to share all of the things you are working towards, the struggles and successes. They are a person who is going to support your journey. It can be anyone that you…
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Anyone want to do a Beck Trek?
I need to re-start my reading in the Pink Book, does anyone want to join me, chapter by chapter?
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BDS Day 4
Today is about giving ourselves credit. Remember when we were in school, and the sticker or stamp made us feel so great? It still works! Doing the skills that help us achieve our goals is work, sometimes way, sometimes hard, but still work. When we remember to do the work, we deserve credit for it. Maybe you just say it in…
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BDS Day 5
Eat slowly and mindfully Benefit 1: Brain has time to register that you are full Benefit 2: When notice and enjoy food, feel more satisfied Have you timed how fast you eat? Eating too quickly means that you can finish a full meal and still “feel hungry” There is a lag between finishing a meal and feeling full – up to 20…
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BDS Day 3
Today says that we need to eat sitting down. The intention here is to think about and make a conscious effort to notice the foods we’re eating. When we do stand, we may not actually see ourselves as eating - the just one bite, just a taste, grabbing a nibble in passing do contain calories. By sitting down and focusing on…
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BDS Day 2
Day 2 is about picking a “diet.” Remembering that diet means the food that we eat, not what restrictions we’re using. It’s a way of eating that is sustained to ensure we are able to do the things we need to do. It should be nutritious, and, as stated, something that can be maintained for an extended period of time. Day 2…
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BDS: Day 1 Again
So, I’ve started the book several times and got as a far as choosing a coach and always stalled- I didn’t have anyone who I thought I could consistently contact. I was chatting with a friend about my frustration about gaining back and needed help. Basically, I’ve found my accountability coach, we’re restarting today. I’m…
