Denice Murray Health Coaching

When it comes to weight loss and nutrition, sometimes you can’t always get what you want. This has come up several times in my coaching with clients, and I’ve decided to go ahead and write a post about it. If you are used to eating a certain way, meaning you have always been able to eat WHATEVER you want, and suddenly find yourself in a situation where you can no longer do that (medical condition, baby weight that won’t come off, just want to eat healthier, etc.), the changes that are necessary to reach your goals can seem overwhelming. To put it mildly. In some cases, it can seem downright impossible! Going from a burger, fries, and a soda for lunch to salad with grilled chicken and water can be a shock. And it can seem even worse when family, friends, and coworkers are still eating how they want to, and you feel “stuck” eating carrot sticks and celery. Unfortunately, there isn’t an easy answer or fix for this situation. However, there are multiple “options” to help you na...

Okay, not so much a rant. More of a cautionary tale. Over the last few weeks, I’ve been making a concentrated effort on my health and nutrition. I’ve been following the 80/20 rule (and sometimes this ends up being more like 70/30), watching my portions, and doing a LOT more walking since the weather has been so nice lately – with the exception of a few massive storms and tornadoes (IYKYK). This morning, I was curious to see what the scale had to say. Most of the time I DON’T go with my scale. I go by how my clothes fit, my energy levels, how my body feels (and I mean that literally with a massage therapy background). But this morning I wanted to know what THE NUMBER was. And to my dismay, the scale had gone up a few pounds. Wait. WHAT?!?! How in the world was that possible??? I’ve been doing everything “right” – healthy foods, limited junk food, portion control, plenty of water, more movement/walking. My clothes are still fitting loose, and some even MORE so. Energy has bee...

It's that crazy time of year. As busy moms, the month of May can be as bad, if not worse, than the holiday season between Thanksgiving and New Year’s. May brings a plethora of end of school activities like parties, field trips, programs and assemblies; graduations; holidays (Mother’s Day and Memorial Weekend); the end of spring sports and the beginning of summer leagues. When you’re trying to run around getting ALL the things done and fighting a chaotic schedule, your health, nutrition, and weight loss goals can unravel quickly. It’s completely understandable. There is a time and a place for everything. While you’re navigating this hectic time of the year, I want to say that you might be at a point where you need to reevaluate your goals and action steps. Not giving up, but readjusting to the circumstances you’re dealing with. What can you do to make your actions easier? Or how can you scale your goals to keep them doable while still maintaining a balance with the rest of ...