http://joanjerkovich.com/podcasts/10.10.15/10.10.15Podcast.mp3Podcast: Play in new window | DownloadSubscribe: Android | RSSPodcast Segments: How Cognitive Behavior Therapy (CBT) Works @ 0:00 Disabled With Depression @ 5:12 Depression Related To Finances @ 22:06 Medication With CBT For Depression @ 43:45 Brought to you by: Martinelli’s Little Italy Dignity Care Home Freddy’s Frozen Custard and Steakburgers Sunflower Carpet One Preventative Medicine Center Sunflower Bank The Joan Jerkovich Show News Radio 1150 KSAL with Live-streaming Saturdays @ 6am & Sundays @ 9pm CST Click HERE to send Joan your Life Coaching questions Join the conversation and post your respectful comments anonymously. We learn from each other!
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If you can find the magic formula for motivation, I will help you put it in to pill form and market it. Then, together, we can buy our vacation home on the beach and spend our days sifting sand and sipping tropical drinks that are colored blue, peach and yellow…with garnishes of strawberry and pineapple. I’ll even let you eat my garnishes! Motivation is elusive. Don’t believe me? Just ask the many people who’ve started diets and failed; or began that exercise program only to quit after a few weeks; or are still writing their first novel after 10 years. While I don’t proclaim to have all the answers to how to get and stay motivated, I have learned a few things through trial and error and from others. Those smart research-people-types, who teach this kind of thing, will tell you that it’s important to set goals. If you don’t set a goal, you don’t have a target to shoot for. I call it “having your eye on the prize”. Setting goals is a science unto itself. And to do it right and improve your chances for success, set S-M-A-R-T goals: S: Specific. Break the goals down in to what we like to talk of in Life Coaching circles as “baby steps”. Make a list of all the little steps you will take to get started. Keep them as clearly defined and precise in their descriptions as possible. The Yoga Lady Story I know of a lady who wanted to start doing Yoga, so she wrote down the process of getting started very specifically. I think she was overly specific, and maybe a little batty, but she found it helpful to write down that she would get started by simply getting out her yoga mat. She would lay it on
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How could I be so stupid? My life sucks. I’m a failure. I never seem to do anything right. I’m not going to be able to pull that off. There’s no way I can get all this done. No one ever appreciates what I do anyway. And on the story goes… Are you a negative Nelly or Ned? Are you sick of hearing the negative talk that constantly rolls around in your head? If this is the story playing out in your head, it’s time to consider hitting the OFF switch on the negative self-talk! First, see if you identify with these 4 most common distortions of thinking: 1. Filtering – No matter what happens, you only seem to dwell on the negative. Even if you got the promotion at work, it’s your fault you didn’t get it months earlier. 2. Personalizing – You always blame yourself. It’s your fault that things don’t always go as planned, or someone in the family is fighting, or people at work are unhappy. 3. Catastrophizing – You anticipate the worst. You spill coffee on yourself first thing in the morning so expect that the whole rest of the day will be a disaster. 4. Polarizing – Everything in your world is either good or bad. Black or white. You’re either perfect or a total failure. If you battle with negative self-talk, try these strategies for turning it OFF: • Identify the things you usually think negatively about • Choose one of those things to work on • Practice thinking positively instead of negatively in that one area • Stop yourself during the day to monitor your thoughts • Evaluate objectively what you’re thinking • If you catch yourself in negative thinking, turn it in to a positive statement • Using humor, laugh and smile at yourself and
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Losing weight has always been a challenge for me. I lose then gain it back in short order and sometimes gain even more back than I lost when I started. Two years ago I worked a plan and got down to my goal weight and kept it off, but the past 4 months I started gaining back what I lost. I know what I need to do to get back on track, go back to doing what worked for me before, but I really can’t get started and stick with it. I don’t have that same motivation. How do I get motivated to lose weight? Finding motivation, especially where weight loss is concerned, is tough. We love to eat; eating tastes good; it feels good. Often, it soothes over that rough day and, at least temporarily, makes us feel better. Can you remember what sparked your motivation the last time you lost weight? That may be a place to start. You’ve heard of people who have that class reunion or wedding coming up that sparks their weight loss. Do you have an event coming up where you’d like to look and feel differently? Find that spark to get you started and you’ve made it halfway toward your goal. Take an honest look at your eating habits to determine what small changes you can make to control your eating. Weight loss research points to the fact that setting smaller, more reasonable goals for weight loss will improve your success long term. Also, take an honest look at your daily activity and map out a plan for adding more movement in to your day. Something as simple as a daily 15-minute walk can move you toward your weight loss goals. While we’d like to lose weight quickly, extreme dieting often sets us
Read more →http://joanjerkovich.com/podcasts/5.30.15/5.30.15Podcast.mp3Podcast: Play in new window | DownloadSubscribe: Android | RSSPodcast Segments: Pros and Cons of Job Hopping @ 0:00 Tired of Moving from Job to Job @ 5:16 Need to Lose Last 15 Pounds After Lost 40 @ 23:56 4 Strategies For Losing Those Last 10 Pounds @ 43:34 Brought to you by: Martinelli’s Little Italy Dignity Care Home Freddy’s Frozen Custard and Steakburgers Sunflower Carpet One Preventative Medicine Center Sunflower Bank The Joan Jerkovich Show News Radio 1150 KSAL with Live-streaming Saturdays @ 6am & Sundays @ 9pm CST Click HERE to send Joan your Life Coaching questions Join the conversation and post your respectful comments anonymously. We learn from each other!
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You were successful in getting close to your weight loss goal, but those last 10 pounds just keep hanging on. John has already lost 40 pounds, but he’s on a mission to lose those last pounds to hit his goal weight. This weekend on The Joan Jerkovich Show, we explore ways to recapture the weight loss mindset, and recommit to losing those stubborn, last few pounds. We came up with some creative ways to get back on track. If your treadmill has become your secondary clothes closet where it gathers clothes and dust, try these 4 things experts in weight loss agree will take off those last 10 pounds. 1. Review your diet. Often, the lack of progress toward weight loss, or worse, gaining what you’ve lost back, is a result of your cheating on your diet plan. Where you were once so faithful and diligent, you’ve convinced yourself that cheating a few times won’t hurt. It does. Failing to monitor what you eat by either writing it down on putting it in a diet AP lets you fall into the habit of unconscious eating. Unconsciously eating what you want, when you want, is what probably led to your weight gain in the first place. Review your diet and monitor your eating to get back on track. 2. Reduce your calories. As you lose weight, your body needs fewer calories than it did when you were 50 pounds heavier. I know this stinks, but to maintain your weight at a lower level, you need to eat even less than you ever have. 3. Increase your activity. Take the stairs at work, or wear a pedometer and focus on walking more. Tackle those household chores or home fix-up, clean-up projects as a way to get moving. Volunteer to help an elderly
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