Debbie's Weekly "Food for Thought" 08/21/23 - Keep on, Keeping on!

Happy Monday My Friends.

As we start a new week, taking a few moments to reflect on this past week is always a good habit.

Not all weeks flow as expected, I know I have felt like I have been on autopilot for some of it.  I still have all the family here, and we are taking time to have fun days out, create new memories, see the sights and enjoy their company, which really is a welcome distraction, and then I feel terribly guilty for leaving Belle home alone.  Logically I know it has to be done, it will help us all move on and establish new routines, but that also leaves me feeling guilty that I am moving on and then the memories come flooding in and then the tears flow and the damm of guilt opens, and then the cycle repeats, but each day is a day closer to healing and "Keep on Keeping on!"

With the expected arrival of Hurricane Hillary this past weekend, like many of you, I got prepared, I secured all the garden furniture and plants, so they would be safe, I made a meal plan and we planned for an indoor day playing board games, watching some TV, reading and even went for a walk and a swim in the early morning rain, which felt amazing!.

I admit that the not knowing what to expect left a sense of unease, but here we are on Monday, the storm has passed and we are starting a new week, putting it behind us and moving forward.  We just Keep on Keeping on!

We have many day's like this on plan, unexpected events, life events, weather interruptions etc. all which throw us off course, but just like the storm it passes and tomorrow is always a new day.  We again just "Keep on, Keeping on!"

Learning from our experiences, helps us manage change on our wellness journey, and this helps lead to long-term success.

This month, we have been exploring techniques that highlight the power of pausing and reflecting on the journey. 

So far this month we have practiced the following:

1. "5, 4, 3, 2, 1", - Using our 5 senses to calm down and be present.
2. "Wanting vs Liking" - A technique that helps us decide between the foods we like vs the foods we want in the moment that we may not even like or enjoy.
3. "Awe Walk" - Taking time to notice our surroundings, being present, and slowing down enough to appreciate the awe and wonder in simple things and surroundings.

This week we will look at our sleep patterns, and practice the "20 minute rule", which over time can help us adjust from restless nights, longing to get off to sleep, to being able to sleep longer and wake up less often.  A healthy amount of sleep for adults is between 7-9 hours, are you getting enough ZZZ's?. 

Check out this article by the sleep foundation.org on Sleep Hygiene: 

https://www.sleepfoundation.org/sleep-hygiene#:~:text=Don't%20Toss%20and%20Turn,trying%20to%20fall%20asleep%20again.

We will wrap up August next week with the "Wait 5 technique" which helps us create awareness when it comes to emotional eating. 

If you have loved these techniques, then you can listen to these and so many more on your WW app.  

Here is how to locate them.  Go to Menu, then select Audio Coaching and scroll through so many offerings, all which are designed to support you as you navigate your personal journey to health and wellness.

I do hope you will join us all this week, I know Summer is coming to an end, schools are going back and life is getting busy, but making time for yourself, should always at the top of your priority list, you are worth it.

Thank you all for your support at our workshops, without you being there, we won't be able to bring the workshops back to life.

Can't wait to see you all, in the meantime "Keep on, Keeping on!"

Much love always

Coach Debbie xoxoxoxo

Here is my Weekly Workshop schedule

​Temple Emanu-El Del Cerro

6299 Capri Drive, San Diego 92120 

Wednesday - 9:30 AM 

Point Loma Assembly Hall

3035 Talbot St, San Diego, CA 92106 

Friday - 9:00 AM  

BONITA - Sweetwater Community Church

5305 Sweetwater Rd, Bonita, CA 91902

Saturday - 8:00 AM 

Saturday - 9:30 AM 

 Join me and other members on my Personal Facebook Group Page: https://www.facebook.com/groups/552026984828516/

Debbie's Weekly "Food for Thought" 08/14/21 - "Being PRESENT"

 Greetings my Friends

Sadly I open our weekly blog today sharing my sad news.

I lost my Beau on Saturday, after he collapsed Friday night due to a spinal stroke.  He was only 6 years old.  We had to make the horrific decision to let him go on Saturday after the neurologist confirmed there was nothing we could do for him, he was paralyzed from the waist down.  As you all know my dogs are everything to me, and we are all so heartbroken.

Being really honest, every day is a struggle at the moment, I would sooner keep my eyes closed so I can imagine him, but the reality is I have to keep going, Belle is still here and very sad too, so I have to be better and do better for her.  We enjoy our morning walks, and I am sure she still smells Beau, and looks for his scents.  Seeing her following her senses, enjoying the outdoors, and wagging her tail, brings me so much joy, I don't notice the steps taken, of the time spent walking, it is as though we are both just following our noses and being in awe of the great outdoors.

This weeks topic has helped me yet again, WW is always on point for helping us through situations, and this week is no exception.

We are talking about being present when it comes to being active, and moving our bodies, and looking for the "AWE" in our surroundings.

Staring down at the grey sidewalk does not make a walk enjoyable, however, walking trails, going through a park, being aware of the flowers, trees, how the breeze feels cool on my skin, and the whoosh of the cars as they go by, all brings us back to the present moment, and adds color to the otherwise grey sidewalk.

Looking for Awe can also be discovered indoors, maybe you have a view through the window when working out at home, or at the gym, or you have beautiful plants at home or in your garden that make you smile. Being present just allows us to see the beauty all around us, and makes everything seem different.

This week we will all discuss ways we can find enjoyment in moving, which will make us happier, and we all know that happier people make healthier choices..

Today I dedicate this blog, to my beautiful Baby Boy BEAU, and I share him with you all.

May you all find awe in nature and your surroundings.

R.I.P Beau  - 07/08/17 - 08/12/23

Have an amazing week and I can't wait to hear all your victories this week

Much love always

Coach Debbie xoxoxoxo

Here is my Weekly Workshop schedule

​Temple Emanu-El Del Cerro

6299 Capri Drive, San Diego 92120 

Wednesday - 9:30 AM 

Point Loma Assembly Hall

3035 Talbot St, San Diego, CA 92106 

Friday - 9:00 AM  

BONITA - Sweetwater Community Church

5305 Sweetwater Rd, Bonita, CA 91902

Saturday - 8:00 AM 

Saturday - 9:30 AM 

 Join me and other members on my Personal Facebook Group Page: https://www.facebook.com/groups/552026984828516/

 Debbie's Weekly "Food for Thought" 08/07/23 - 

"STOP and Smell the Roses"!

Happy Monday

Are you starting this week off feeling at peace with your progress, or are you feeling distracted or struggling?

As we are nearing the end of the summer period it is a really good time to "STOP and Smell the Roses".  A time to Pause and Reflect.

This month we will be focusing on the "Pause and Reflect" technique, it will help us to get re-focused and back on track, or just gain some momentum again.

Last week we practiced the 5, 4, 3, 2, 1 technique, and you all loved it and so many responded saying that how in that 2 minute period you felt so much more relaxed, calmer and peaceful, and even physically noticed how your heart rate and pulse slowed down too.. 

You can do this at any opportunity to calm yourself, reduce anxiety, quieten the chatter in your head, or just relax the mind and body. 

Tap on the menu on your WW app, go to the Audio Coaching and check out all the amazing options, and this one is on the "Help for Stress" section, with a few others you may like.

We are all exposed to stressful situations on a daily basis and it has become the norm, but being aware of it and practicing some self help techniques each day can avoid it becoming a major health issue.

Using more of the Apps features will really connect you on a deeper level to your journey, these are the tools that help us change, why not explore them.

This week we will focus on the "Wanting vs Liking" technique.  We have all eaten foods we didn't enjoy or like, just because they were there, I really don't care for Doritos, but you would never had known that on Saturday, they were in front of me and I just ate them! 😉.  It happens!!!

Simply noticing that you want a food even though you aren't necessarily enjoying it in the moment is a real win, and that's where we will start this week.

I hope you will join me, do remember to RSVP, this ensures your correct profile is used when you check in, and we thank you all for your patience with us as we get used to this new system, which we are finding a lot easier to navigate each week.

I am personally benefiting from our techniques this month and will be paying close attention to all the details, having a house full of family and pets is a wonderful feeling, but also a great challenge too, and I do have moments when I feel myself grinding my teeth or feeling agitated, but taking a pause, deep breathing, making sure I get my workouts done, or just getting on the mat to stretch is really helping.

Always remember no matter where you are or who you are with, "Put yourself and your needs at the top of the list", you are worth it!.

Each day remind yourself - 

"You didn't come this far just to come this far."

Have an amazing week and I can't wait to hear all your victories this week

Much love always

Coach Debbie xoxoxoxo

Here is my Weekly Workshop schedule

​Temple Emanu-El Del Cerro

6299 Capri Drive, San Diego 92120 

Wednesday - 9:30 AM 

Point Loma Assembly Hall

3035 Talbot St, San Diego, CA 92106 

Friday - 9:00 AM  

BONITA - Sweetwater Community Church

5305 Sweetwater Rd, Bonita, CA 91902

Saturday - 8:00 AM 

Saturday - 9:30 AM 

 Join me and other members on my Personal Facebook Group Page: https://www.facebook.com/groups/552026984828516/