Food Journaling for Success

A new look at food journaling…

Goal: Emotional and Behavioral pattern recognition and awareness

WHAT?! are we going to do?

For this exercise, we are going to focus on a few simple things;

  • What we eat (Behavior)
  • Why we eat it (Mindset)
  • When we eat it (Environment)

This should be done in your journal or in simple notebook paper. (Not on a phone or in an app)

The goal is discovery and awareness of patterns of mindset, behaviors, and emotions. We are NOT counting calories. For the purpose of this journal activity, there is no guilt of shame for what we eat or don’t eat. This exercise is designed specifically to record the facts of the situation to understand where our heart, mind, and feet are TODAY.

 

After we record a weeks’ worth of eating activity, we now know what we are doing, the question is WHY?! are we doing it?

Everything I have ever read about eating, diets, losing weight, etc comes with specifics on macros or calories or numbers or shakes or pills… yet how often do we look into the reality of the situation to know where to even begin changing? How often do we look at the real situation to know exactly what our current thoughts, behaviors, and emotions really are?

3 simple yet important questions to we need to ask in order to make a positive change in business, fitness, or life are;

  • What am I currently doing?
  • Why am I taking the action?
  • How should I take the next step forward?

The importance of the simple questions is to understand where our feet are TODAY, where our head is TODAY and what the most reasonable, achievable and challenging step forward is from where we are right now, in this moment in time.

Think of it this way for a minute. If you are in San Diego and you want to go to New York City, you can’t start in Texas… you have to take your first step in San Diego.

If you are struggling with overconsuming less than positive foods and you don’t know the truth of the what and the why you are taking the action, the thought of change is daunting and unlikely for the simple reason of, you are going to try and start in Texas when you’re in San Diego.

 

How will we move forward?

This is a great question and one that must be understood and personalized for each person.

Some people might work on adding in more positive food and crowding out some less than positive food.

Others might work to increase physical movement and reduce overall calorie consumption.

A common side effect of this exercise is when someone realizes they have naturally begun to reduce what they eat and how much they eat simply by bringing awareness and focus to their behaviors in the kitchen.

Think about it, when was the last time you remember eating because you were hungry?

Do you eat because it’s “the time of day”?

Are you eating for “hunger to come”?

Are you eating just because someone mentioned they were going to eat something?

The most interesting part of doing this exercise myself and with my clients is to see what eating patterns we are really following and why we take the actions without even thinking about what we are doing or why we are doing it.

If you or someone you know is struggling with their current thoughts and actions, have them try this exercise to if they discover something about themselves, they didn’t know. Do the exercise to understand, not to hold guilt or shame over your head for where you are today… but to understand how to take the first step in the new direction you have always wanted to go!

 

I would be happy to work through more details with you one on one or to help you understand how to dissect the results and create a strategy for moving forward! You can schedule a call here: https://coachgary.as.me/callgary

Hard Look at the Reflection

One of the most important days of my life was when someone looked me straight in the eye and positively challenged me with ‘WHY’? ‘WHO’ are you, TODAY?

They set me free from the chains of yesterday and the pressure of tomorrow to be who I am TODAY.

It was when I learned to look myself in the mirror and challenge my own emotions, thoughts and actions that I was able to begin to grow from the inside out and solidify how I had changed from the outside in.

Are you struggling with how to begin your personal transformation?

Here is a simple and solid self-reflection exercise to break out of the stagnation and into transformation. Let today be the first step toward the rest of your life.

—————————————————————————————————————————

Look at yourself in the mirror and ask these questions out loud as if they were being asked by a trusted and nonjudgmental friend. Be honest with yourself and you will find the answers you need to take the first step forward into your new future:

  • Who are you, TODAY?
  • Why are you where you are, TODAY?
  • How did you get here?
  • How do you feel about your present situation?
  • What is going well?
  • What isn’t going so well?
  • What would you improve on going forward?
  • What is holding you back?
  • What is the first step you can take, NOW?

 

You have the greatest opportunity to change your direction if you will have the courage and strength to stand up to your reality and look for the truth from within. Be where your feet are today and become intentional with where your feet go tomorrow.

 

I am here to help with questions or if you would like guidance on how to move forward toward your future, please don’t hesitate to reach out. I would be happy to set up a call with you to work through this exercise and many others so you can break free from your past and into the future you deserve.

Today is the first day of the rest of your life… How will you take your first step forward!?

You can schedule a complimentary call here: Call Gary!

Who is Gary Stotler?

gary stotler headshot1

If you’ve ever been in the same room as Gary, you will know he brings an energy like no one else. His ability to connect and communicate is one of a kind.

Whether you hire Gary in to speak, coach, or to bring your team together, you will not be disappointed with the change in energy. He will challenge you, make you laugh, bring you to tears, and you’ll be begging for more.

Gary has been studying business, transformation, people, goals, action, and personal growth for over 15 years. Through his practical knowledge and personal experiences, he will elevate you and your organization to a whole new level.

Don’t wait another minute…. Contact Gary NOW! Schedule a call so you can begin taking action toward your goals.

Email Gary: gary@garystotler.com

Call or Text Gary- 303.661.7780

“Perhaps we shall learn, as we pass through this age, that the ‘other self” is more powerful than the physical self we see when we look into a mirror.”
  • Napoleon Hill

gary stotler steps