Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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SMART Goal Setting to Supercharge Your Health Goals

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​People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” 
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– Brian Tracy.

Be SMART About Your Goals

We all live busy lives and sometimes we have the best of intentions to get certain things done, especially when it relates to our health goals.

In this post I have some great tips about goal setting to help you reach your health goals faster. Hint: Time to be specific!

Putting your goals in writing is the first step to creating a plan you can stick to and help you stay motivated.

Keep your goals in a place where you can see them often: a note on your bathroom mirror, office desk or on your smart phone are handy places.

Setting your goals using the SMART method results in goals that become the basis for your personal map to success.
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S- Specific

​This is the WHAT, WHY and HOW of the goal.

Focus in on what you really want, why it's important to you and how you plan to achieve it.  Decide WHAT you want, WHY you really want it and HOW you see putting a plan in place (if you aren’t quite sure right now, it is okay- you will figure this out as you go).

​ For now the HOW can be HOW do you see setting time aside to focus on your health.

M- Measurable 

How will you measure your progress? 

The best way to track your progress is to measure it tangibly.

​From a health or weight loss perspective, it may be helpful to weigh-in on a schedule, like once or twice a month and take body measurements once a month. 
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A - Achievable

Set a goal that is achievable but that also challenges or stretches you to do more. 

​Set short-term goals or milestones to mark your progress towards your long-term goals. 
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R- Realistic

Be realistic in creating your goals and your plan.

For example, wanting to lose 25 pounds in one month is not realistic or desirable, so set a goal that is realistic. 

​Ask for help or feedback if you’re unsure whether a goal is realistic or not.

T- Time-bound

It is important to know when you want to achieve your goal. This helps you know if your goal and your plan are realistic. It is also helpful to have a time line to help keep you on track with the milestones you set.

If your goal is weight loss, a time frame is good, but it is also important to be aware that everyone loses weight at different rates and to not get discouraged if weight loss does not happen as quickly as you would like.

​The other benefit of a timeline with milestones is that it gives you the opportunity to assess your progress and redefine your goals if necessary – they’re in writing and not set in stone! 


Once you know your goals and you have a solid plan in place and you know what you want, deep down inside, you become unstoppable!  Keep your goals in front of you often as this will guide you in the direction you want to go.
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What you focus on is what you get. 
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​“Your goals are the road maps that guide you and show you what is possible for your life.”  – Les Brown

Time to Get Goal Setting!

​Want extra support for creating healthy habits?

Want guidance in setting realistic and attainable weight loss goals?


Do you ultimately want a lean and fit body in the least amount of time possible?

Click here or on the button below to book a free coaching call with me!

You'll tell me all about your goals and the obstacles that have stood in the way of you achieving them. 

​Next, we'll talk about both short term and long term goals to help you reach your ideal weight - and how to get there! 
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Book a Free Call!
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Stress Management & Weight Loss

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What is Stress?

Stress - we deal with it on a regular basis and hear about it all the time. It’s in the news. We read about it in magazines and see it talked about online. Your doctor may even have talked with you about controlling your stress. But, is it really a such a big deal?

So what is stress anyway?  The Miriam Webster dictionary defines stress as “a physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.”

I was actually pleasantly surprised to find that this definition included the less obvious result of stress, which can, in fact, be disease. Not that I’m happy about stress causing disease, but I think most people don’t realize the huge impact it can have on our health.  The definition went on to show examples of using the word ‘stress’ in a sentence, which was also appropriate for this session.  “Hormones are released into the body in response to emotional stress."
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So, as you probably guessed, the answer to the question “Is stress a big deal?” is  “Yes” - IF you care about your health. 
 
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What's the Risk?

​Here’s The Risk…

The long-term activation of the stress-response system - and the subsequent overexposure to cortisol and other stress hormones - can disrupt almost all your body's processes.
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This puts you at increased risk of numerous health problems, including:
  • Anxiety
  • Depression
  • Digestive problems
  • Heart disease
  • Sleep problems
  • Weight gain
  • Memory and concentration impairment
  • Nutrient deficiencies as a result of decreased nutrient absorption
  • Reduced gut flora (the ‘good’ bacteria)
  • Increased levels of cortisol (which can inhibit weight loss)
  • Lowering metabolism and increasing fat storage
  • Increased oxidative stress (which causes premature aging) 
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How Can We Reduce Stress?

That's a lot of negative consequences to your health!

Now that you know how stress is related to all areas of your health and happiness levels, it's time to figure out ways to reduce stress.

Start by looking at the areas of your life that are causing you stress.
 
For example: Look at your calendar and see what you have going on each day in the coming month.  If you (and your spouse and/or kids) are completely overbooked, is there a solution?  Maybe this means taking a step down from certain obligations or activities.  Perhaps working out a car pool would be helpful for some things.

Don’t let your schedule run YOU – decide how YOU can run your schedule.  It may mean making some changes or adjustments, and possibly eliminating some commitments. You may even need to ask for help!  In the long run, freeing up your schedule to decrease stress is worth it.  You can have a family meeting to figure out solutions that may work for everyone. It doesn’t have to be all up to you to decide.  It’s okay to delegate.

What do you really want for your life?   Is your schedule a reflection of that? 
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If not, are there changes you can make?

Are you running your schedule or is your schedule running you? 
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Evaluate Your Priorities

  1. List all your commitments and responsibilities. Figure out your biggest causes of stress and look at ways you can reduce it.  Just start with one thing for now if needed.
  2. Evaluate your schedule and see where changes can be made to make things less hectic.
  3. Make sleep a priority and be sure to get the amount you need as often as you can.  Notice how you feel when you’re more rested.
  4. Make meal planning & prepping a non-negotiable priority. When you've pre-prepared healthy options, you'll be less likely to eat unhealthy food that contributes to spikes and crashes in blood sugar which causes lethargy, and weight gain.  

We’ve looked at common causes of stress and the negative impact on your health.

​Many times, stress is caused when our priorities are not aligned with how we’re spending our time. 

 
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Here's where I can help!

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I created a free eBook called "The Simple Swaps Guide to Meal Planning & Prepping."

Click here to sign-up for my healthy habits mailing list and get your free copy sent straight to your inbox. 

This guide talks about the easiest way to start meal planning & prepping like a pro - without spending hours of your life slaving away in the kitchen, or breaking the bank!

Knowing that you can plan for healthy meals for you and your family every day of the week is such a load of your shoulders! 

I know that when I don't have a meal plan or groceries bought for the week, I feel incredibly stressed!

With six busy children, who all need healthy meals to help them grow and thrive, I make meal planning & prepping a priority to keep everyone sane and energy levels high (especially me!).

I hope that you'll request this free guide to Meal Planning & Prepping so you can learn my favourite tips and tricks that will help make it a breeze!

Yes! I want the free guide to Meal Planning & Prepping!
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Three Ways to Stop Overeating

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​Sometimes those holiday feasts are just amazing, And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days, But it doesn't always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

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Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

Tip #1: Learning to Love Water

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When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss.

​Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win!

Tasty Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
  • Slices of lemon & ginger
  • Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries

Tip:
  • You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.​

Tip # 2: Start With the Salad

You may be yearning for that rich, creamy main dish, But don't start there.

(Don't worry, you can have some... just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”.

And these secret weapons are great to have on your side when you're about to indulge in a large meal.

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​Tip #3: Try Eating “Mindfully"

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.  

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points:
  • Avoid second helpings
  • ​Dish up your plate at the island or counter and then put any leftovers in the fridge for lunches the next day​
  • ​Choose a small plate
  • ​Eat at the table, not in front of a screen
  • ​Put your fork down between bites

Get Started Today with my Simple Swaps Meal Planning Guide

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Do you need help coming up with a simple
plan for meals that will leave you feeling
satisfied without spending hours in the kitchen?

​Do you need some time saving tips for meals?

Do you need time saving tips for your busy family?

​Download your free Simple Swaps Guide to Meal Planning and Prepping by clicking the button below.


Send Me My Free Meal Plan & Prep Guide!
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Podcast Interview: Lose Weight Using Simple Food Swaps

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The Real Truth About You

Recently I had the privilege of being interviewed by William Sinclair on his podcast The Real Truth About You.

William has a great passion to help others find out the real truth about themselves and learn to accept and love themselves so they can hind purpose and joy in life. He created The Real Truth About You Podcast with the aim of 
helping you to be the best you that you can be by discovering the real you. Get inspired through the real stories of others, through insights and discovery!

It was a lot of fun sitting down with William and sharing some weight loss and health tips for his podcast audience.

William is the husband of my good friend Edrina who lost over 70 pounds and 60 inches by following my Simple Swaps Program. You can see her progress photos below!


I hope you'll enjoy this episode, and subscribe to the podcast to listen to future podcasts William puts out. Each episode if filled with insights that will help you to grow and thrive!
You can click here to listen to our interview now.
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Get $200 Off The Simple Swaps Program

When you listen to the episode, you'll hear that I'm currently offering new clients $200 off my Simple Swaps program (discounted to $297 from the regular price of $497) - the same program that helped William's wife Edrina lose over 70 pounds and 62 inches.

Here's what you get in the program...
  • We will begin with a One-on-One Coaching Call to discuss your health history and goals. (valued at $127)  
  • 4 x Weekly coaching videos you can watch and rewatch at your leisure that will provide you with exactly what you need to do to boost your metabolism and get you into fat burning mode (this is the nitty gritty of the program) (valued at $297)  
  • A direct connection to me and my personalized support via text and email (valued at $227)  
  • Access to a secret Facebook group of like-minded individuals all wanting to support one another's success (valued at $60/month - you get 90 Days of access for FREE!)  
  • My Go-To Recipes and Snacks (valued at $39)
  • An Approved Foods List to help with your weekly grocery shopping (valued at $29)
  • A Total Pantry Makeover checklist (valued at $19)
  • Information on how to read labels on food and supplements so you can make choices that are clinically proven for optimal health and fat loss (valued at $19)
  • And a whole bunch more!

With your $200 discount price, you'll pay only $297 (regularly $497) for this 90 day program that comes with a 6-month money back guarantee!

Click here for more details and to join.


** If at the time you're listening/reading this blog post, my program has gone back up to regular price ($497), you just have to email me or schedule a free call with me to get your $200 off.
Yes! I want to be lean for life!
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    Health Coach Cheryl

    I am a health coach, wife and mother of 6.  I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

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  • HOME
  • About
    • Health Coach Cheryl
    • My Story
  • My Programs
    • Simple Swaps
    • Coaching For Families
  • Blog
  • Clean Beauty
  • Praise
    • Success Stories
    • Press
  • Contact