Debbie's MAY "Food for Thought" 05/21/24 - What we gain from living a healthier lifestyle!

Greetings everyone.

As we remember and honor those who died while serving in the US Military so that we get to enjoy the Freedom and Liberty we have the blessing of each day.

Memorial Day is also the unofficial kick-off to summer, and is a perfect time to check in and see how our progress is measuring up to the goals we set at the beginning of the year.  The days/weeks go by so fast, and we are all so busy it is easy to lose sight of our goals, and get sidetracked. 

May is almost coming to an end and this month we have been focusing on all the things we gain from living a healthier lifestyle.

We kicked off the month getting reconnected with our "WHY", and digging deeper to make sure our WHY is still strong enough and meaningful.

Our "WHY" is the reason that helps us achieve our goals, it's is the reason why we pack a lunch, prep a meal, make an effort, go for a walk, it's the reason that keeps us going, and helps us make better decisions each and every day. Our "WHY" can also change, so revisiting it often keeps us focused, no one can do this for us, so we need a strong reason why we want to do it for ourselves.

Last week we revisited what it is like to eat something we didn't either want or enjoy, and had a good reminder of how outside factors can impact our decision making. The 5 S's are what can influence us, Sight, Smell, Surroundings, Sound, Surprise. Just being aware and seeing how the food fits into our points budget can help us pause, rethink the situation and make a different choice, or totally go for the food we are wanting without feeling guilty.

This week we are getting back to nature. With the lighter mornings, longer daylight hours and warmer weather, many of us are outdoors more and getting more activity, but we have to be aware that we need to keep it exciting otherwise we will get bored and stop.

This week we will be talking about the "AWE walk", and how we can savor our surroundings while still getting in our steps. Taking time to notice and appreciate what's interesting, inspiring or amazing about our surroundings helps us focus our attention and enjoy activity more in the moment, making it more likely that you want to do more. Combining awe and activity is multitasking at its best, energizing both body and mind in ways that can inspire you to move more, find joy in your journey and get closer to your goals.

We will wrap up May next week with reviewing our support network, as not all our Friends and Family members are our cheerleaders, and we know we need a squad to help us be successful.  If you are not surrounded by people that help and support you, it may be time to recalibrate your Family & Friends lists. 

June kicks off our summer season, and we know a new season presents us with a variety of potential obstacles & opportunities. I hope you will join us all month in workshops as we work on a game plan of how you want the next few months to play out and what you'll do to make it happen. Accountability and Action are the winning combination when it comes to achieving our goals, and you get both each week in our workshops.

As always my schedule is below, but as this is the season for many to travel, check out Workshop Finder, and locate a support network near you so you can stay connected to your goals all summer long. Your future self will love you for it.

If you travel and visit a local workshop, snap a picture with the Coach and give them a shout-out on our Workshop group chat.

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”

Much love always

Coach Debbie xxx

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 APRIL "Food for Thought" 04/01/24 - It's all about FOOD!

Happy April my friends 

Did you know that APRIL is National Food Month!, and one thing I know to be true is every one of us loves food.

In honor of NAtional Food Month, we will be talking food every week this month in our workshops, and this week we kick off with "Recipe Renovation".  You get the floor to swap, share and brag on the recipes that you have lowered the points on, so that this family favorite of yours still makes it to the dinner table, and everyone is happy.

We all know that if the foods and also baked goods we eat excite us, then we have more chance of staying on program for long term.

So what's your most favorite meal?  

What swaps have you made that lowered the points for your recipe?

A little Debbie tip 💡, instead of using oil in a stirfry, I use rice wine vinegar.  Also grilling instead of frying anything saves points, and when I am looking for ideas, I will search by either the cooking method or the protein in our WW app.

How do you find new, exciting and different ways to make mealtime a happy event?

This is our subject lineup for the rest of the month, and it's all about food:

Restaurant Roadmap (Dining Out): From drive-thrus to certain cuisines to local restaurants, brainstorm strategies to make the most of dining out while staying on track. 

Incredible Edibles (Make the Most of your Budget): How to lean on Zero Point Foods to balance higher Points favorites while staying consistent with our goals. 

Add to Cart (Make Grocery Shopping Easier): Share your favorite Budget friendly food finds and where you get them so we can help each other make grocery shopping a little more exciting. 

Mealtime Makeover (Make Healthy Eating Special): Take inspiration from favorite restaurants to strategize how to make healthy eating at home feel special.  It's not just about the candles!!

When we get excited about our food, it makes a big difference to the effort and energy we put into being on program, and as we kick off the 2nd quarter of the year, it's a really good exercise to assess where you are at.

Did you reach a goal you set for the 1st quarter?

If you did, what's the next goal?

If not what needs to be done?

It's been a long wet miserable year so far, and I really do believe the weather can have a big impact on our moods and feelings, food choices, energy levels and even self compassion too, which makes anything harder to do.

But, we cannot use that excuse all the time, acknowledging that it's been tough, allows us to pivot and own it, and then we can do something about it.  For me getting out to the garden and using the grill brings back a different excitement with food, and I cannot wait to fire up the BBQ.

What are you looking forward to?

It's not what we do once in a while that shapes our lives. It's what we do consistently.

Much love always

Coach Debbie xxx

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" 03/20/24 - Spring is finally here!

 Spring Greetings everyone

Apologies for being late again, it totally slipped my mind and didn't get added to my "to-do" list.

Reviewing the blog, I am going to start sending it out monthly, so the next one will be the first week of April, and I continue to announce it on our Facebook group.

I know you guys have a lot to read now that we have our Coach Messages page on our WW app, and this helps to stay in touch daily.  

The feedback also suggests that less than 10% of who has access to the blog actually open and read, and to you all I say Thank you, it makes me happy when you tell me you look forward to it and you read it, which is the reason I compose it.

So let's dive into Spring, I sure am happy to feel warmer and see the sun shining, it's such a mood changer, and it's a start of better things to come.

When you think of Spring, what do you think about?

For me it's about Spring Cleaning, and that is not limited to the home, it's my attitude too and how I am treating myself, like: setting a workout routine I can stick too and feel good about, thinking of different types of meals, and getting away from soups and stews, and adding more veggies and salads.  More fruits and less sweets, and also making sure to hydrate well.

This month our WW monthly theme has been "Seeds of success", and getting new habits in place.

We cannot expect to see change if we don't take time to review our progress.  It's not by chance or luck that we are successful, it takes working at, making changes in our routines, making different choices with food, activity and sleep and believing in ourselves.  We build new habits, which eventually replace the older ones we want to change, they take working on but they do eventually begin to stick, we just need patience and perseverance, just like the seedlings we plant, some will shoot up fast, others take a little longer, and some are non starters.

This week we will be talking about our environments and how they can support us better.  When you have a great week, there is no luck involved, it's because you made some changes, you made the things that normally have a lot of friction, easier so they can fuel your progress.

I hope you are able to join me and my amazing teams at the workshops for the rest of March, and see your success begin to bloom.

Here are a few quotes that I loved for you to anchor too as we celebrate the start of Spring and New Beginnings:

“Be willing to be a beginner every single morning.” ...

“What would life be if we had no courage to attempt anything?”~Vincent Van Gogh

“Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”~L.M. Montgomery

“Every sunset is an opportunity to reset. Every sunrise begins with new eyes.”~Richie Norton

“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can.”~Douglas Pagels

“Holding on is believing that there’s only a past; letting go is knowing that there’s a future.”–Daphne Rose Kingma

“The first step towards getting somewhere is to decide you’re not going to stay where you are.”-JP Morgan

“Forgiveness says you are given another chance to make a new beginning.”-Desmond Tutu

Much love always

Coach Debbie xxx

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" 03/11/24 - Sleep routines

Hello my friends

Many apologies for no blog last week, life is busy right now, getting ready to have some major work done on the house, and trying to prepare so it won't be too stressful and disruptive for me, and you know me, thinking and planning ahead as always to make life easier on myself.  Mmm, I wonder where I learnt that skill!!!!

It's amazing really just how impactful our weekly topics and techniques can be in other areas of our lives.

This week's topic "Make Bedtime EZZZ", is near and dear to my heart.  Two years ago we had a similar topic, and I realized that I was not getting enough sleep on a regular basis, so I made that my GOAL, to set boundaries for bedtime, and stick to them, and I have been very true to this technique and still am, and when it is out of my control to go to bed at a set time, I really notice the difference in how I feel, what I eat, my energy levels and also my attitude.

So you may be thinking "How many hours of sleep does an average adult need?" 

Healthy sleep is broadly defined for adults as seven to nine hours of generally uninterrupted (only a few awakenings) sleep each night, with consistent bedtimes and wake times (even on weekends).

I hope you will be able to join me this week and either share how your sleep routine works for you, or learn how to start one of your own.

Sleep can help us stay healthier too, science tells us that getting enough shut-eye can make weight loss easier.

I know all of us are re-starting our sleep routines again this week as we lost an hour, so join me and lets adjust our plans or make new plans together at the workshop.

If you have been away for a while, it's a great time to reset your clocks and make yourself a priority.  You are worth it.

"Take a rest: a field that has rested gives a beautiful crop"

Sweet dreams

We are continuing to sow our seeds for success this month and I can't wait to hear how your seeds are doing.

Much love always

Coach Debbie xxx

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" 02/26/24 - Progress check-in!

Happy Monday my friends.

As we get ready to march right into MARCH this week, how are you feeling about your progress this year so far?

Making progress no matter how big or small is "Progress", all steps forward get us further along our journey and closer to our goals.

Take a minute to pause, and think about your journey and progress and ask yourself:

Am I where I expected to be?

Am I 100% committed to a better me?

What has changed this month?

When you reflect on your own journey it gives you the power to make adjustments if needed, or pivot or keep going and doing what works, this keeps the self-love going too.  Not every week is going to be the same, and the weight may stick, but it's the other victories that show the real progress 

And this week we wrap up February with Love Your Wins (Reflect on Non-Scale Victories): The weight loss journey isn’t just about the number on the scale. It’s about all the wins you have along the way. This week we will take a moment to celebrate and appreciate those wins.

How would you measure your success if the scale didn't exist?

For me it's important to make myself a priority at least once a day, be it to make time to relax and unwind, or workout with intention, doing something for my mind or body reminds me why I am still a WW member after 21 years, it's because I am worth the investment.  

Everyone I live with agrees🤣, if I take care of myself, I am a nicer and happier person to be around and they benefit greatly from this too.  It's all about balance, self-care and quality of life.  For me my health is the most important part of my journey, and making sure I eat right, move more, sleep better and stay mentally healthy and acknowledging at least one thing a day that makes me feel successful.

When we acknowledge the Non Scale Victories that we witness daily, it provides insight into the real us, our strength of character will show through, the determination we use to tackle life, shows up in our resilience and determines how we get through sticky situations, the decisions and choices we make to advance our success.

What NSV's have you witnessed this past week?  Make a list of them and bring it to the workshop, so we can celebrate with you.

NSV's really can be miracles' in the making.

I can't wait to see you all as we wrap up February, We have had some great topics this month, here's a quick recap:

Eat Foods You Love (Identity New Food Favorites): Changing what you eat is a lot easier when you love the foods you’re eating. 

Love Yourself (How Would You Treat a Friend?): Treating yourself with love and compassion, the same way you would a friend, can make healthy choices easier. This really can help you change the way you talk to - and think about - yourself. 

Love Your Spaces (Set Up Your Environment ): Love where you live by setting up your spaces in a way that makes healthier choices easier. 

We also launched the pilot of "Messages" last week, which is so amazing, hope you have checked it out, and feel special to be included in this Pilot.  

This is only for members who have the premium membership which includes workshops (in-person and Virtual), as it is designed to be an extension of our weekly meetings, where we can continue to message and support each other throughout the week, and I just love reading how you are all supporting each other.  This is really what makes WW so special, a community of people who care for each other, and this is just the start of community building and investment into our "In Person" workshops.

We are planting roots and soon we will start to see them grow, and I can't wait.

Much love always

Coach Debbie xxx

What are you excited about?  Come and support the workshops this week

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" 02/20/24 - This journey is more than just what we eat!

Hello my Friends

February is almost over, so let me ask you, have you been loving yourself more this month?

I know it's tough, but Self-Love, is the secret ingredient to success and happiness, not just on WW, but in all aspects of our lives.  This past week we practiced being our own best friend, and changing how we talk to ourselves, which is important as that negative voice that lives within our head can be so tiresome and consuming, and we are the only ones always listening to it.

This week we will be moving into "Our Spaces", this is not just about the kitchen countertops or fridge, let's expand and think about other spaces in our lives, our car, our bedroom, TV Room, workout space, office etc.  

When we organize our space to support us, it seems as though life is effortless, and everything falls into place easier.

Imagine this, you want to get more sleep, but your bedroom has become the storage area, and just getting to bed is like tackling an assault course, how likely are you to set an earlier bedtime, so you can relax and wind down?

Now imagine the room is free of clutter, your bed is made, and you have soft sheets and bedding, some big snuggle pillows, and a dim light.  Now are you wanting to go to bed earlier, to get cuddles from the pillows, of course you do, there is no friction, and it feels calm and cozy, which will support your goals to sleep better.  

We know that when we sleep better, we do many other things better too.

What space in your home do you want to set up to support you more?

Where will you start?

We will do some Dreamhouse Dreamin` this week and I hope you will be joining us at the workshop (schedule below as always).

Check out this article on how your home space can improve your mental health: https://www.everydayhealth.com/emotional-health/ways-to-hack-your-personal-space-for-better-mental-health/

This week we launched our new "MESSAGES" PILOT, and you are all part of it if you live in So-Cal, if not then you will hear more in April when we go live nationally.

If you have the Messages option on your home screen bar on your WW app, jump in and say Hi to everyone. I am popping in and out, but you guys are already showing each other so much love and support, it's so incredible to see.  We all need a Friend, and we get to be everyone's friend here, and share the love.

Introduce yourself, and what workshop you go to.

This will not replace workshops, if anything I believe it will help us all stay in touch more and keep workshop conversations going throughout the week, so we want to be at the workshop more, and more will join us and help us all get back to what we had pre-pandemic, a community that cares fiercely for each other and are there week in and week out to see progress, and share their journey with pride. 

As with any pilot, we will have glitches, so patience while we iron out the kinks, we have a great tech team standing by to help us, and we are all learning as we go.

Just have fun and share the love, and if you find you are getting too many notifications, here is how you get to set them to what you want or not: 

To customize your Notification Settings, in the WW app, tap on Profile> Settings > Notification Settings. 

I can't wait to see you all this week, 

Much love as always

Coach Debbie xxx

“I learned a long time ago the wisest thing I can do is be on my own side.”💖

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" 02/12/24 - Self-Compassion

Happy Valentines or Galentines to you all.

I know this is one of those holiday's you either love or hate, but regardless of which one, all have the potential to involve chocolate!, 

You may receive it as a gift, work with it, or buy it half price on the 15th.  So if chocolate is your thing, make sure you have a plan, because after this one day, you still need to "Love yourself".

"Self-Care", has a lot more awareness than it used to, and I believe we are all getting better about taking care of ourselves, for example: getting enough sleep, exercising regularly, eating better, hydrating, and being more mindful.  However Self-care and Self-Compassion are very different from each other, and we tend to ignore the Self-compassion aspect of our journey.

Our topic this week is "LOVE YOURSELF".  I can't wait to see you all at the workshops and share the love with each other.  For insight into this great topic (A new way to respond to setbacks), go to your Connect group and view the posting made on Sunday, which has the link to read more. 

It's so easy to be critical of ourselves when things don't go the way we planned, but just like the superbowl yesterday, both teams gave it their all, they really brought their "A" game, they had heart and dedication and the passion to fight for what they wanted, but there cannot be two winners, but just because one team won, it doesn't mean the other team failed, it was just a result and not a judgement.  It's funny when we put into perspective other events or results, we can easily give grace and compassion, but if you blow your points, skip out on your workout, or forget to track, we become very self-critical and sometimes even cruel and mean to ourselves, so this week we all need to practice more "Self-Compassion".  After all, what would you say to a friend in the same situation?

Be careful what you say to yourself, as YOU ARE LISTENING.

Much love as always

Coach Debbie xxx

I can't wait to see you all this week, 

BELIEVE......... AND THE WEIGHT LOSS WILL FOLLOW 💖

Coach Debbie xxx

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" 02/05/24 - New Day, New Attitude!

Hello my Friends and Happy February 💗

As we start February, we will be focusing this month on our theme of "LOVE THE LIFESTYLE", all month we will be celebrating success by creating a lifestyle that you love.

This week we kick it off with "Eat foods you LOVE", finding the right for you foods is kind of like a dating game, it takes a few tries, some knock-backs and upsets before we find the right kind of date, and if like me it's been many years, (okay a lifetime and soooo long ago), this could feel very uncomfortable, so why would we put in the effort?

I hear you, trying to find the right foods that stick and become part of a lifestyle takes time, and this week in our workshop we will be exploring the "Food Dating Game", I hope you will make a point of being there.

We have an opportunity now February is here to focus on our attitudes, mainly towards our own selves, as this is where most of our struggles are created.  If you do not think you deserve to be healthier, or you don't want to put in the work, dig a little deeper and ask yourself WHY?

Why do you feel this way?

Why do you believe this nonsense?

This month it's time to bring on the "Self-Love", and for some, maybe it's also time for an attitude adjustment too.

What is an attitude adjustment?
You can learn to change your outlook. This attitude adjustment requires being mindful of your thoughts, purposefully editing out any negativity and replacing it with more realistic and positive thinking. Our thinking patterns and attitudes develop over time and become habitual and automatic.
Here is a challenge for you:

1. Determine how long you want to do the challenge for, maybe a few days, a week, maybe a month. 
2. Each morning take 20 minutes to do something that you love to do and do it!.  It could be, walk the dog, drink your coffee in silence, listen to your favorite songs, read a book or your daily Bible reading, do workout, practice meditation or yoga.
3. Tell yourself something positive after your 20 minutes of self love time.
4. Pay attention to how you feel in yourself and how you interact to others the rest of the day, and note it down.

Loving ourselves gets easier with practice.  

Steps to Achieving Total Self-Love

1. Stop comparing yourself to others. ...
2. Don't worry about others' opinions. ...
3. Allow yourself to make mistakes. ...
4. Remember your value doesn't lie in how your body looks. ...
5. Don't be afraid to let go of toxic people. ...
6. Process your fears. ...
7. Trust yourself to make good decisions for yourself.

Click here to read more steps and the full article:  https://www.healthline.com/health/13-self-love-habits-every-woman-needs-to-have
What is the first step to self-love?Starting on the path of self-love begins with self-awareness. Notice your thoughts, feelings and actions. Begin to recognize what makes you smile or what makes you feel uneasy. Once you have a better understanding of yourself, you can start taking steps toward treating yourself with more kindness and respect.

Debbie's Weekly "Food for Thought" 01/30/24 - Progress!

Hello my friends

Are you ready to finish January strong? 

What did you do that you are proud of this month?

For me it was digging deep and finding a goal.  At the beginning of the year I thought having my word "Intentional" would help me perform miracles, and see amazing results, but as the month was moving forward, I was not, and I was being intentional, but I didn't have a goal and was struggling to find one.  While I was looking through some older photos, I see some images of my former self that I want to be again, but as I don't have a magic lamp to rub or a time machine, I had to think long and hard about how I could get there again, and what I was doing then that I wasn't doing now.

Then it came to me, I needed a new word, one that would motivate me each day, and support a goal, which I decided was to be "Lean" like I used to be, not a weight or a pant size, but at peace with my body and mind.  

What a total shift, now my word is playing in my head constantly, I have added workouts that will help me get leaner, but also I want my thoughts, emotions and space to be leaner too.  Less worrying about things I cannot control, more acceptance over what I have, and a plan to clear out clutter, and create a leaner living space.  Even though the scale has only moved a little, I already feel lighter, happier and more in control, the power of that one word can really make a difference.

So if your word is not connecting you to your goal, dig deep and find one that will.

This week we will be talking about "Protecting our Progress" by making weight tracking part of a healthy routine.  We all know that when we track our weight regular we can see progress over time, but not tracking it can lead to more frustration and less likelihood of changing habits and behaviors to support our goals.

As we wrap up January, what has helped you create new behaviors and habits?

A good behavior to lean on has to be attending your weekly workshop, this gives us the perfect space to weigh in, and set a plan to follow through with for the next week.  

Love will certainly be in the air in February, the month will be full of self love, and love for others on plan too, we have a great lineup of topics, which we know are all backed by science and we are launching a new "Chat" feature, which I will be sharing with you all in the workshops over the next few weeks.  We are part of a special "So Cal Pilot", and I can't wait for you all to be part of it.  Together we have a strong community, so lets get stronger. 

"it doesn't matter what you did, it matters what you do next"

I can't wait to see you all this week, come rain or shine,

You can do this

BELIEVE......... AND THE WEIGHT LOSS WILL FOLLOW 💖

Coach Debbie xxx

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" 01/22/24 - "Do what moves you"

 Happy Monday my Friends

As we pass the halfway point in January, take some time to reflect on how things are going for you.  This month we have been focusing on the "Key Behaviors" for weight loss and weight maintenance, we started with selecting a word that will keep us motivated and conscious of our Goals, then we established a tracking routine, and I love how so many of you are keeping your tracking streaks going and reaching new milestones, last week was about adding more protein and fiber, and keeping our foods interesting and filling too by adding more flavors, and bulk from our fruits and veggies to stay satisfied for longer. 

For me this has been a tough month with the Chocolate, which started in early December and I felt it was controlling me, logically I knew different but my body just took over, I was obsessed, by really paying attention to last week's topic I am happy to say I am now 5 days without Chocolate, and I have put all my supplies in "Timeout" until I feel more in control and able to have one piece and enjoy it.  No matter how many years on program, we all still have areas we struggle with, and it's normal, so if you have an area that's a little out of control, don't beat yourself up, acknowledge it and make a plan that will help you.  

Getting back to WW basics is a great start, tracking everything, moving more, getting enough sleep, drinking water, meal planning and grocery shopping for your plan, this is guaranteed to get your head back in check and you will feel calmer too.

This week in our workshops we will be talking about being active.  Getting regular activity and Tracking it, is a key behavior to practice, it is also the key to weight maintenance.  One way to make sure you get regular physical activity is to do what you enjoy.

So what do you like to do for physical activity?

Everyone has the ability to do something that helps them maintain physical activity, for example: Chair Yoga, Pilates, Stretching classes, aqua fit, indoor cycling, elliptical, walking either on the spot or on a treadmill, or outdoor walking.  It's just finding what you enjoy, and creating a happy routine.

What we do know from all the research out there is if we don't maintain mobility, we will lose the ability to be mobile as we get older.  This article gives some great ideas on The Importance of Maintaining Mobility as You Age:  https://experiencelife.lifetime.life/article/the-importance-of-maintaining-mobility-as-you-age/

Also check out this article from National Institute of Ageing:

https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age#:~:text=Older%20adults%20who%20lose%20their,have%20poorer%20quality%20of%20life.

I do hope to see all of you at our workshops this week, the rain will be gone, and 

BELIEVE......... AND THE WEIGHT LOSS WILL FOLLOW 💖

Coach Debbie xxx

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" 01/16/24 - "GOALS", or lack of them!!

Greetings my friends

Well just like that we are halfway through January.

I have been doing some head work with myself this past week, as I just couldn't get myself together, my workouts were all over the place, my eating was not the best and Chocolate was still a food group, it was scary, I felt like I was falling apart, and I could not figure out why.

I was getting my regular sleep, eating and tracking everything even the chocolate, drinking 80-100% of my water, and the scale is going the wrong way!!!!

I no longer have jet lag as an excuse, or getting back into a routine, so there had to be something else.

I am not sick, I am getting all my food groups, I am making an effort to cook and eat well, having 3 meals a day, so what could possibly be wrong?

Then it hit me, I did not have a goal for 2024.  Every year as far back as my first year on plan I have had a yearly goal, be it to run a race, be a certain weight, achieve a fitness goal, my last measurable goal was for the end of 2021 to be able to do 60 push ups, so that I could do them on my 60th birthday at the very start of 2022, and I did it, and from then onwards I have not had a challenging goal to work towards.

2022 & 2023's goal was to do something for my body each day and be kind to myself, as those were the years I was dealing with foot pain and surgeries, and now for 2024 I am at a loss.  I don't want to set a weight goal, and I am not wanting to run a race, so for now I am narrowing my goals to monthly fitness goals, and hoping that it will spark a bigger goal that I can relate to and work towards.  For the next 4 weeks I am doing a body bootcamp via my Peloton app, it is not pretty and lots of modifications, but hoping by the end I will be more motivated to set a bigger goal, and if not then I will keep doing a monthly challenge to keep my head in the game.

The good news is since I had this think time, my cravings for chocolate have greatly reduced too, and I am thinking more before I eat something, and tracking in the moment and not catching up at the end of the day.  Small changes, one day at a time......

I am sure many of you can also relate to this situation, if you can share your struggles in the workshops, and if you are trailblazing the weight loss, we all need to hear what's giving you success.  If we all live in our heads it can get very lonely and a bit confusing, so I am looking for some motivational tips this week.

Our topic this week is "Meal Builders", we will break into groups and come up with some delicious, quick and satisfying meals incorporating a protein, and a fruit or Veg, and then for lunch and dinner also incorporate a good fat, or carb and some flavor boosters, so if you have a go to recipe, don't keep it to yourself, share on connect, or our facebook page and at our workshops.

If you've been avoiding the scale, it's time to face it, as leaving any longer will not help, and better you start now than in 2, 4 or 6+ weeks or months from now.  Good health does not take a day off.

What did you do today, that you will be proud of tomorrow?

Much love always and see you at the workshops.

BELIEVE......... AND THE WEIGHT LOSS WILL FOLLOW 💖

Coach Debbie xxx

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" 01/08/24 - It's a New Day!

Hello my Friends!

With us now in week 2 of 2024, have you taken time to reset and figure out what you want to achieve this year?

We all know how hard it can be to get some momentum following the holidays and we all have a head full of excuses, how about we get out of our heads, and start making results happen?

Who can relate to this?

Are you listening to your Head or your Heart?

This month we are working on the tools for success, last week we talked about setting goals based on our tendencies and preferences, and leaning into our own individual strengths to make a goal that is really achievable.  

Setting goals that cause friction do not work, no matter how much we try, so be true to yourself, if exercise is not you right now, then forget about it, maybe you can focus on moving for 5 minutes an hour, which is easy to do when pottering around the house, you will be surprised how many steps you accumulate.

This week we will work on creating a "Food tracking Routine", yes we will be talking about tracking and why it is proven to be the leading factor in weight loss.

Simply put "Food Tracking" makes us more aware of our choices, and helps us make changes if necessary so that we are successful in either losing weight or maintaining our weight loss.

How many of you are on a Tracking Streak?, this week bring your phones and brag on your streak days!!!

I hope you will make your workshop/meeting a priority this month, the first 4 weeks of a commitment are the most important, and can really get you off to a strong start.

Ditch the excuses, add your WW meeting to your calendar, and be there with intention, share all your NSV's, and any food finds.  With the WW shop closed now, we are all looking for new snacks and treats, so bring what you find and share them with us all, and why they work for you.

I can't wait to see you all this week, as when we are all together we can really do some great things.

Stay connected throughout the week on our local Connect Groups in your WW app and also via my Members Facebook group, link is included at the end of this page.

Much love always

BELIEVE......... AND THE WEIGHT LOSS WILL FOLLOW 💖

Coach Debbie xxx

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" 01/02/24 - Happy NEW YEAR!

 Happy NEW YEAR everyone

I am back from what seems the longest trip ever, it was a great trip, we absolutely loved visiting family and friends, created some awesome memories, did lots of fun things, ate loads of wonderful holiday foods, and got Covid!!! which was not in my plans, but we had to roll with it and I only gained 3lb, now that was a win win for me.

Going away is great but coming home is better, I missed my dog Belle, I missed you all and I missed my routine, and structure, but as they say "Absence makes the heart grow fonder", and it sure does and here we are now, the Holidays behind us, already 2 days into a New Year, and a whole new future ahead of us.

As we leap into 2024, (pun intended), what are your goals?

Our topic this month, will be focused on setting goals that work for you as you learn more about the core behaviors that drive weight loss, and we start this week by leaning on our natural tendencies and preferences.

I want you all to think of a word that embodies your vision for the year.  

Some of the words I am reading are: Intentional, calm, organized, playful, acceptance, empathy, mindful, active, thoughtful, honest.  

Whatever the word you choose, be sure that it fits you, and will motivate and support you on a daily basis.  Write this word down, find a sign of it, tape it to a mirror, or in your car, just keep it visual or committed to memory to remind you on a daily basis of your vision that will support your goals.

My word this year is "Intentional".

I am not one for new year resolutions, but I do believe in making Promises to myself, I have done this for a few years now, and always keep it relative to what is true and real.  

Last year my promise was to do something for myself each day, this helped as I knew I was facing some foot issues, and being aware that I needed to put myself first each day, be it a long shower, or a short workout, it took the pressure off having to be perfect and expect too much of myself and it gave me permission to meet myself where I was on the day, and nothing more, and it was a promise I could keep which felt extra special.

This year my promise is to Love myself first. 

What will your promise be to yourself?

This year is not about reinventing ourselves, this year is about taking who we are right now, and meeting that person and our needs on a daily basis, and raising ourselves up to be the best version of ourselves that we can possibly be.  

I can't wait to see you all this week, and catch up on all your Holiday successes, and challenges, as I know there are a few!!!!, but we all know we survived, we made it through another year, and we have sharpened our skills and awareness, what did you learn that your future self can benefit from?

Much love always

Coach Debbie xxx

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" 12/11/23 - Self Love

Holiday Greetings everyone

This will be my last Blog until I get back from my trip at the end of December, so I thought it was only right to start it off today by wishing you all a Very Merry Christmas and a Happy New Year.

I really want to thank you for taking the time to read this week's blog, as that tells me you are taking a moment for yourself right now, a precious moment away from all the chaos, needs of others and the to-do list, so well done.  I am doing the same, I really love creating my blogs, and it's a little me time that I get to be alone with my thoughts and share them with you.

This time of the year it is so important to show up for yourself every day, this can be a few minutes or extended period of time, it really does not matter how much, just that you do it.

We all put the needs of others before ourselves, and sometimes it is absolutely necessary, but you still have to do something for yourself each day too, and appreciate how important you are to your loved ones.  Don't they deserve the best version of you?, the happier, healthier version!.  You get to be this version when you practice a little Self-love.

I hope that while I am away, you will continue to support each other at the workshops, on Connect and via our Facebook group, the link is at the end of this page if you want to join us.  

This trip is going to have a lot of temptations, as everything I love about Christmas will be all around me, so I will be staying mindful, and making sure that I enjoy something Christmas and traditional every day, and I will also be making myself a priority every morning with my exercise.  This is my game plan!!

For some added accountability I will share my daily treats and temptations and a some photos on our Facebook group, this will keep me connected and yes I will be tracking and working out each day too, as I have some really great streaks going and will not lose them, no matter what!!!

So as I wrap up and go and tackle the list of last minute stuff to be done, I know I am leaving you all in good hands while I am away, and I can't wait to hear all your Non Scale Victories, and celebrations, so do share them on Connect or Facebook.

“The most powerful relationship you will ever have,

is the relationship with yourself.”

Much love as always

Coach Debbie xoxoxoxoxoxoxoxox

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" 12/05/23 - Christmas Chaos!

Hello my Friends

It's finally December, our last month of the year, it only seems like last week we were all preparing for Halloween, and today I went into the store and there was nothing Christmas, just Valentines, I really feel like I am in a time machine sometimes.

I prefer one Holiday at a time like the good old days! and once that is over then on to the next.  I cannot begin to think of Valentine's right now while everyone is just getting ready for Hanukkah and planning for Christmas, and we still have the New Year to celebrate, and January to embrace and help us reset.  I think we all need the shops to Slow Down!!

With the Holidays around the corner and our trip to the UK, I have a smaller window than normal to prepare, I am getting a lot more accomplished each day but the to-do list keeps growing.  To me this is all part of the Holiday season, and I seem to thrive under pressure.  I really think that I "Love Christmas Chaos"! 

                                                      

I love checking off my list as I go through the day, even though I am busy, I am organized, and I am focused, and find myself snacking less, planning for my lunch, packing a snack when I have to leave the house too, thinking ahead and batch cooking so it's one less job to do at the end of a busy day and also scheduling one workout a day, it's a lot less than I normally do, but I am happy doing something as it makes sure I show up for myself each day first.  

How are you handling the Holiday season? if you are not thriving under pressure, then you may be feeling rushed, stressed, or just overwhelmed with so much to do, places to go, people to care for, that you are forgetting to put yourself first?

If you are thinking "Yes", then know you are not alone, what is meant to be the happiest time of the year, can certainly seem anything but that some days.

It is really important that we find a place for ourselves in each day, even if that means setting your alarm a little earlier each day so you can do something for yourself before everyone else wants a piece of you, or calling it a night earlier so you can rest and sleep.

We all know the consequences of lack of sleep, and this could be the best treat you can give yourself each day, it will help you stay on track.

This month our WW focus is on "HOLIDAY EATING", and we will Zero in on what and how to eat during the holidays.  

This week you are going to love our topic, as you get to talk about your favorite foods, and share your techniques on how you swap out higher point ingredients and foods for lower point ones to help your budget go further.

As I am getting ready to go to the UK for the Holiday's, my thoughts also are on "HOLIDAY EATING"!!!!! and how to stay on track, with so much all around me so I will need to be very thoughtful of my choices.

Each day I will choose a special treat, if I want one 🤣, I am thinking this will stop me going all in when everything is so easily accessible, and for added accountability I will be sharing my treat of the day via our facebook group.  So tune in daily to see what I am up to!!!.

I know our Zero Point foods will really be my heros, and I will make sure I have many of them wherever possible.

Do you have a Game Plan yet!

Remember knowing what is about to happen, gives you the heads up to create a game plan that's going to get you a home run!!

One constant in your routine is your weekly workshop, be sure to schedule your time, RSVP for commitment, and then you get to enjoy 30 minutes for yourself to be inspired, motivated, supported and connected.

I can't wait to see you all this week and I want to hear all your NSV's, (Non Scale Victories).  

Remember: It takes many NSV's to create a milestone!

Much love as always

Coach Debbie xoxoxoxoxoxoxoxox

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/