Do you show Gratitude?

This week on the T.O.U.C.H. 52:11 show I discussed a topic that is very close to my heart Gratitude. It was important to discuss this because when you are in your weight loss journey you can sometimes forget to appreciate the 5 to 10 pounds that you have lost even though your main goal may be to loose 75 pounds. Thus, taking the time to be grateful for your current progress is crucial.

The Power of Gratitude 4 Ways to Develop an Attitude of Gratitude

•Gratitude is described as personality strength—the ability to be keenly aware of the good things that happen to you and never take them for granted. Grateful individuals express their thanks and appreciation to others in a heartfelt way, not just to be polite. If you possess a high level of gratitude, you often feel an emotional sense of wonder, thankfulness and appreciation for life itself.

•Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, even acne, and spend more time exercising! And the more a person is inclined towards gratitude, the less lonely, stressed, anxious and depressed he or she will be.

•But, how do you increase your feelings of gratitude when nothing seems to be going right, or life presents great challenges and adversity? Is it really possible to express gratitude when you are not feeling you have anything to be grateful for?

•Although we may acknowledge gratitude’s benefits, it can still feel difficult to feel grateful when we are going through a difficult time. That’s why it makes so much sense to practice gratitude, in good times and bad. It may be human nature to notice all that is wrong or that we lack, but if we give ourselves the chance on a regular basis to notice all of lives gifts and blessings, we can increase our sense of well-being, and create hope and optimism for the future—no matter what is going on.

Here are some ways to start practicing gratitude to improve your well-being:

1. Keep a gratitude journal. At the end of each day, write down 3-5 things from the day you feel grateful for. Simplicity is key. Your baby’s smile, a perfect sunset, the train arriving on time, or your best friend’s laughter. Relish the feeling you get when remembering and writing it down.

2. Express your gratitude. Take the time to share your feelings. Not the simple, polite thank you, but the heartfelt emotions. Tell your friend how her support and sense of humor helps you get through tough times, and how much it means to you. Don’t take your loved ones for granted. Let them know how much you love them and why.

3. Look for what is right about a situation, not what’s wrong. Sure you’re frustrated by the bus being late, but thankfully you have an understanding boss. Service at the restaurant is poor, but you are lucky to afford an evening out surrounded by good friends.

4. Practice gratitude with your family and friends. Although you may not say grace before a meal, encourage each family member to report one thing that happened that day that they feel grateful for. When you hear a friend moaning and complaining, challenge him or her to find the hidden opportunity or silver lining to the situation.


The T.O.U.C.H. 52:11 show is on Blog Talk radio every Monday at 6:30 pm.

Website: www.touch5211inc.org

Life is like a puzzle

As I continue through my process understanding the puzzle that is my life can sometimes be frustrating. I think all of us have an opportunity to look at our life up close and understand that it is like puzzle pieces that we must take time and put together for completion. The key is to begin early and take your time to become clear about your purpose in life.

Once you do that you must believe in it with all of your heart, and don't let anyone shake you. Even when they aren't there for you, don't support you or don't truly believe in you you must continue to move forward.

Look at the puzzle at a complete part but understand that you are responsible for putting that puzzle together. Focus, remember your purpose and take the time to understand what your goals are.

T.O.U.C.H. 52:11 Inc. radio show "What Bad Habits Say About You"

On today's show I spoke on the importance of knowing what your bad habits are and how to conquer them.


What Your Bad Habits Say About You
Here are some personality traits that might make a difference, and tips to help you use them to meet your health and fitness goals:

Are you an Extrovert or an Introvert?
If you’re an extrovert, you may have a tendency to let social situations dictate your program or unduly influence your choices—for example, by canceling a workout if your fitness buddy isn’t available. Instead:

•Organize or get involved in friendly competitions that not only challenge your fitness level, but allow you to encourage and help others.
•Indulge your love of people with fitness activities that involve others—aerobics classes, team sports, busy gyms.
•Eat healthfully in social ways: swap tasty but healthy recipes or share meals/desserts when eating out.

Introverts are more oriented toward an inner world of ideas and face the opposite challenge: a stubborn tendency to go it alone, forgoing the support, motivation, and companionship others might offer. Some possible solutions:

•Make reading or learning about fitness a motivational tool that can help energize you
•Balance solitary exercise with some somewhat social exercise, even if it involves just one close friend. You may not want to exercise with a large group in a class setting, but you may be comfortable walking with a good friend.
•Look for quasi-social ways to get support (within your comfort zone), like lurking (or getting brave and posting!)
•Capitalize on your penchant for defining success by measuring your previous accomplishments against current performances.

Are you a careful planner or an impulsive improviser?

Some tips for planners:
•Make a conscious effort to branch out periodically, try new things, and allow for variety, whether picking a fitness activity or shopping for vegetables
•Satisfy your need to bring things to completion by keeping a checklist of the goals you set and accomplish
•Occasionally allow yourself to be "carried along" in both fitness endeavors and fun things, which can be rewards for meeting your goals (This means you must cut back on overbooking your schedule!).


Strategies for improvisers:•Pick workout avenues which allow you to literally change course on quick notice, whether on a jogging path or at a gym filled with diverse classes and equipment.
•Pair up with another improviser who's flexible and open to new activities, but will help hold you accountable in maintaining consistency
•Commit to a regular, specific quantity of weekly exercise while including "wiggle room" in case other activities come up. You might decide, for example, that you’ll work out at least 30 minutes five times a week, thus giving yourself a "pass" to skip exercising one or two days next week.

Are you intuitive or analytical?
Intuitive personalities generally resist record-keeping, assuming they just "know" whether they’ve been good or bad. To be more accurate and ensure success, try to:
•Adopt simple record-keeping systems for fitness and nutrition that have components which make sense to you—portion sizes (simply small, medium, and large), miles walked, etc.
•Rate your success in meeting daily and weekly goals on a scale of 1-10— intuitive tend to see "the big picture"

Although the analytical personality can turn record-keeping into a major obsession, being detail-oriented has its rewards: problem-solving skills that can be used to identify and overcome fitness obstacles.
•Do you set goals that are so unrealistic you can never meet them? Use your talents to break goals and activities into smaller, realistic pieces that can be more easily accomplished.
•Avoid getting bogged down in too much measurement detail. Instead, pick one or two (such as weight or inches lost) to assess once or twice a week.
•Find a way to learn more about health and fitness trends on a regular basis, whether using the library, Internet, or reputable magazine. Like the introvert, you enjoy exposure to new ideas and data. Make a point to learn about any personal issue you grapple with, such as emotional overeating or how to successfully quit smoking

Knowing the type of person you are will assit you with loosing weight in your weight lost program.

To hear this show or any other show from T.O.U.C.H. 52:11 Inc. go to Blog Talk radio and download the show for free.

The T.O.U.C.H.52:11 Inc. show airs every Monday at 6:30pm

Website: www.touch5211inc.org

T.O.U.C.H. 52:11 radio show Manage your time

Today on Blog Talk radio the T.O.U.C.H. 52:11 Inc. show the topic for today was

Manage Yourself in No Time

Do a Realistic Time Audit
Time management experts stress that before you can make needed changes in the way you manage time, you need to look at how you spend your time now. What activities or tasks are taking up the biggest chunks of your life? What items do you hate or put off most? Are you allowing others to dictate uses for your time that aren’t productive or don't fit your agenda? By doing a brutally honest assessment, you can begin to change the way you manage yourself in relation to time. (And my motto in life is that you can get all things back your money, homes, cars, jobs even a mate but you can never get back your time. Make sure you are using it to the best of your abilities).

Personalize your to-do list
Some people thrive using a daily to-do list, which they construct either at the end of the previous day or first thing the next morning. Some people combine a to-do list with a calendar or schedule. Others prefer a "running" to-do list that is continually being updated. Or, you may prefer a combination of both, whatever method works best for you. Don't be afraid to try a new system — you just might find one that works even better than your present one! (Remember that you need to complete you today list before going to bed so you don’t have to continue items from the day before).

Don't waste waiting time
Waiting is inevitable, but you can find ways to put even a few minutes of waiting to good use. Whether holding on the phone or waiting for play practice to end, you can make lists, sort mail, go over your schedule, and complete other small but necessary tasks. At home, sort the laundry or the mail while catching up on the news, talk on the phone while preparing dinner, etc. (this includes exercising give it your all because you accountable to yourself).

Stock up as much as possible
This includes the right types of food, shopping for the correct shoes, work out outfit etc. Weight lost program requires planning and having all the items needed to ensure success.

Have a system
your program must have a system in place and planned, there is no way things can be haphazard and expect to loose weight.

Multi-task when feasible
The key to your program must be multitasking. You have to learn how to deal with your emotional feelings, frustration, and sadness as you loose weight. This takes much practice and skill.
Don’t be a perfectionist. Some things are worth perfecting, but often good enough is just that— good enough. What’s more, perfectionism—paying unnecessary attention to detail—can be a form of procrastination. I find myself still a perfectionist but I have to monitor it as I go.

Learn to say ‘No'
Most of us have trouble saying this little word. But if you focus on the goals that are important to you— like incorporating a fitness routine into your life— saying no to the unimportant gets easier. It may even just be a matter of timing— as in saying, ‘Not now.’ NO is the most powerful word you can say.

Manging your time is the most important key to your weight lost program.

T.O.U.C.H. 52:11 Inc. show Monday's 6:30pm on Blog Talk radio
Website: www.touch5211inc.org

Pretty Girls Rock conference

T.O.U.C.H. 52:11 Inc was asked to speak at the Pretty Girls Rock conference in Columbus Georgia Feb 19, 2011.

I had the opportunity to speak about Healthy relationships, how to groom yourself as a teen, and how to have good self esteem.
The young ladies loved having the chance to speak their mind, asking how to boost their self esteem when they sometimes feel down as well as, how to not have sex just because they were asked. Our conversations were honest and truthful and everyone felt like they were heard and their comments were considered.
I love my purpose and thank God everyday for the opportunity to encourage and explain how no matter where your life is you can always redirect it to the path it needs to go.

Change it up!!

I decided to change my look. I wanted a different hair color...... why?
just because :)

I decided to perm my hair out and just wear it straight. I love it, my hair has grown so much and it makes me feel good.

If you are ever in a situation in which you want to change things up do so. Remember that change and happiness is a choice. One must allow themselves an opportunity to recreate themselves when needed.

Do it in joy!!!

Malcolm student of the month!!!!

This post is just for my son he was just named Student of the Month!!!!!

I am so proud of him. I have been so stressed this year his 4th grade year. It has been a bit of a struggle for him and I so want him to achieve. I am stressed and frustrated alot because I know he misses being with friends and having alot of play timesome because he helps me with workshops and conferences that I do for others, since it's only him and I, but he never complains. He is my photographer, encourager and inspiration. I look at him and think about the doctors who told me I would never have children.

So Malcolm mommie LOVES you and I am so proud of you keep up the excellant work. Thank you for helping me lead by example!!!!

Feb 14th, Radio show on blog talk radio

Feb 14th T.O.U.C.H. 52:11 Inc. show on Blog Talk radio

Confessions of a Reformed Procrastinator

Procrastination can be the death of your weight loss program. The key to remember is that procrastination comes but you must know how to regulate it once it arrives. When beginning your weight loss program make sure you have rules for breaking procrastination

1. When in doubt act- there will be many times in which you will doubt yourself and feel that your weight loose isn’t working. When that feeling comes over you stop, think and begin by acting. Acting includes speaking positive thoughts to your self, ensuring your exercise program is consistent, and watch your food intake. There are days in which I still have days in which I doubt myself but I make sure the doubt last quickly and move on.

2. Erase your To-Do List every day or week and start over. Running lists end up with items that stick around too long, In establishing a weight lost program understanding what is needed versus what you have done will ensure the weight comes off. Having a plan and sticking to it is key.

3. Hang around action-oriented people. People with energy often have a thrill for life, and it’s easy to pick up some of that spirit. And this goes to the old saying you are who you hang around. If you are determined, motivated and focused make sure you surround yourself with the same type of individualuals.

4. Get plenty of exercise and sleep. Nothing makes you want to put things off more than feeling groggy or drained. IN the counseling that I give to clients I also tell them to make sure they are getting enough sleep. This question always leads to deep discussions bc many people don’t realize how little sleep they are getting thus their ability to function is lower.

5. Filter down and simplify. Does everything on your To-Do List belong there? As lists get longer, we procrastinators can freeze up and not know which way to turn first. For those of us who have or is suffering from obesity will often become overwhelmed concerning all of the things we need to accomplish when it comes to loosing weight and towards our program. (speak on how I was overwhelmed).

6. Right now – Before I begin think about the things you have put off earlier today. I have so many people who state to me I want you to counsel me later this week or next week, month because being a addict we tend to want to put off till tomorrow what should be done today. Don’t continue to believe you have time to hold off and not address the issues of your weight. Right now, today this moment will change your life forever. (talk about me).


The T.O.U.C.H. 52:11 Inc show is on Blog Talk radio every Monday at 6:30pm. This show and all shows can be downloaded for free.

"Remember Let's TOUCH the world together"!!!

T.O.U.C.H. 52:11 Inc show now on Monday's!!

Please join me on Monday's at 6:30pm for the T.O.U.C.H. 52:11 Inc. show on Blog Talk radio.

If you would like to phone in and listen by phone call 347.539.5427

Today's show is Key ways's to loose weight and Five ways to love your body!!!

Malcolm's derby car race

What a wonderful weekend, my son truly made me feel good. We e went to Malcolm's Boy Scout derby race. Malcolm and his dad took a piece of wood and created a car from scratch that took time and creativity. The outcome was wonderful, Malcolm raced his car and was so proud of what he created with his dad.

The joy on his face along with his sportsmanship made me feel great as a mother. His was motivated and excited about beginning a project and completing it.

I love being a mom!!!!

Break the chains!!!

This has been such an emotional week for me. So much has gone on that came out of left field. I just couldn't believe everything that I found out. It was as if my past was coming to hunt me.

But I stayed strong and realized that I have a choice. Not like before when I allowed my low self esteem to enter into the picture. I understood that I am in charge of this ship and I'm determined to ensure this ship doesn't go under. Unlike this picture I will not feel chained and restricted from moving forward.

There are some walks in life you must make alone...the key is to be sure you don't take people with you that aren't supposed to go!!!

Questions

I have been struggling this week with some major questions that I had to ask myself. It hasn't been a comfortable place to be and I haven't been here in a LONG time. It has really been tempting to return to my old habits of eating the problem away, but my years of training my mind, thoughts and emotions had to come into play.

I had to face the issue head on and really think about what I want and most importantly what I will or will not tolerate.Sometimes the past comes not to make you fall backward but to see how much you have really learned. Today I was sitting in my office doing some work and a moment of depression came over me. The old me would have let the depression win. I would have laid down and surrendered to it. NOT TODAY, I immediately remembered where my strength comes from, and went to the gym and accomplished a wonderful day on the elliptical machine I hit a all time best. The feeling of accomplishment I felt was so full filling.

The hard days will come, but we must remember the source of strength we need comes from within. You must be still breathe and allow the authority in you to take over so that you can become one with it. I won today, yet I know tomorrow is near. I know whatever comes my way I will be able to take it down and win!!

Forgiveness

Forgiveness is a strong important feeling that we must and should all confront and try to live in our everyday life. I have had so many issues that have happen to me from people that caused me to close myself in and not take the time and evaluate why they did what they did.

Well today is a new day. I have decided to release all the anger, the hurt, and try to be understanding and realize many times those who hurt you are hurting themselves. Forgiveness is something God wants and expects all of us to become active in. It's amazing how it frees up your ability to breathe, to experience true love as well as, life in it's fullness.

I notice that once you make a decision to forgive many others pull back and try to convince you not to. Yet I must stay focused and live my life the way that is best for me. I have to remember I am no longer the "big girl" that will accept anything from everybody. I have let go of being a people please. It's a great feeling...

Will you join me?

T.O.U.C.H. 52:11 Inc Jan 18th radio show

On Jan 18th T.O.U.C.H. 52:11 Inc show on Blog Talk radio spoke on the topic of Think Your Too Heavy To Exercises?


I wanted to share some highlights from the show.


Priority #1: Safety
Problem: One of the biggest mistakes people commit is making assumptions about what they can’t do without checking with someone who knows how to determine that. You may have physical problems, ranging from medical conditions that impose unavoidable limitations on what you can do, to the typical after-effects of years of obesity and a sedentary lifestyle, such as chronic inflexibility, weakness, and muscle pain. These problems may rule out one kind of exercise or another. But it would be unusual if there is truly nothing you can do.

Solution: Don’t be one of those people. Tell your doctor you want to start exercising and ask for advice on what to do and what to avoid. Create a fitness plan for yourself for approval from your doctor if you aren’t comfortable with having it created by a trainer.

Priority #2: Find Something That Fits YOU Problem: You just can’t seem to find a good place to start. if you get down on the floor, you may not be able to get up again by yourself (been there, done that), and your body just doesn’t bend or let you get into the positions illustrated. You’ve been to the gym, but you don’t even fit into half the machines there, and you felt like you were going to throw up after two minutes on the elliptical machine.These are real true issues that I want you to consider because remember this show is here to educate you and to let you know about feelings you may experience not to scare you but to keep you prepared and focused. After having my gastric bypass in 1997 I wanted to exercise so badly but I didn’t know where to turn or what to do. To top it all off I felt ashamed of the way I looked even though I was desperately trying to change my looks. You must get past those feelings and focus on your health and your goals.

Solution: Almost every exercise can be modified so you can do it (or something like it) in a way that meets your needs and present capacities.

Above all, don’t make it easy to talk yourself out of starting an exercise program by getting confused about the difference between a challenge and an insurmountable obstacle. Loosing masses amount of weight comes down to a mindset and how you speak to your situation. You must stay positive and focused for it to be achieved.

When I began my journey to loose 200 pounds I was nervous and excited but as time proceeded there were times I was tired, discouraged and wondered if I would ever make it. Know that you can do it and if you stay on your plan you will achieve your ultimate goal!!!

*These show or any other show I have done can be downloaded on Blog Talk radio for free.

www.touch5211inc.org

Snow day in Atlanta!!!

What a fun day for me. It was reported that it would snow in Atlanta. I thought we would have a little snow but we weren't prepared for all of the snow and ice. It began about 7:00pm last night and snowed all night. When we woke this morning it was so exciting to look at the window with my son and see all of the beautiful snow.

I love the way the snow puts a peace to everything and quiets all to appreciate God's beauty. As always I must tell you how my loosing weight changes the way I view everything. As I was geting dressed to go outside with my son I smiled at doing something that is so secondary to many. I was able to put on a pair of pants with sweats, a shirt along with a sweatshirt,with my coat on top. I remembered how when I was 450 pounds I would often go out and be cold because I couldn't layer myself with clothes because everything wouldn't fit because of my size and forget wearing a coat, I would often not wear a coat because it was so uncomfortable..

So along with the beauty of the day, I found beauty with in myself. If you are the mist of your new Lifestyle Living program DON'T STOP!! keep going and maintain that motivation from within. Make yourself accountable

IT ALL BEGINS WITH YOU!!!

January 4th Blog Talk Radio

Today on Blog Talk Radio I spoke on the following topic:

Goals that help and hurt

Take a close look at the words that express your goals.
What are your goals? have you written them down? remember if it is just in your head they cant be accomplished. Look through your goals do you see the following words NO, NOT, NEVER, STOP,REDUCE, LIMIT or QUIT if these negative words appear pay attention to them because they can play an important role in the way you have set your goals what you could be doing is setting yourself up for problems

Do your goals deprive you of something you want (or think you want)?Make sure your not setting yourself up for failure, deprivation, resentment and rebelliousness. Have you created a forbidden list that includes certain sweets you can’t eat and when you finally do allow yourself to eat the sweet you binge? Remember that Lifestyle Living is being realistic, allow yourself certain items in moderation.

Do your goals set you up for failure?
Make sure you goals are not created in a negative tone a all or nothing situation even down to the smallest detail. (If so this will lead you to enjoy it now and worry about it later, next week, month or year). You will feel like you can’t control your own behavior but not be sure what to do about it.

Framing your goals in positive terms means you will reach them much easier. Positive terms will allow you to do the following:
• Focus on what you really want, and on what is helpful and achievable. This creates positive energy and momentum instead of feelings of deprivation and resentment.
• Adjust your plans when you have the inevitable slip-up or bad day. Instead of giving up when you mess up, you can make small changes to balance things out.
• Check in with yourself before you act. Ask yourself if what you are about to eat will help you reach your goals.
• Have true freedom of choice, rather than forcing yourself to rely on will power alone. We just aren’t designed to white-knuckle our way through life, always resisting what we think we really want.

Remember to create your goals start small and increase as you go.

To hear this show or any other show you can go to my website at www.touch5211inc.org and hit the Blog Talk Radio and type in the TOUCH 5211/Sandra Kelley and you can download this show and any other show for free.

Have you excercised today?

I woke up today ready to do my exercises and I make sure that whether I wanted to or not it must be done in order for my life to contain Lifestyle Living.

This is a term I use with my business T.O.U.C.H. 52:11 Inc. Lifestyle Living means that for the remainder of your life one must change everything in their environemnt to be sure they have healthy living.

It may be harder some days more than others to get prepared to move forward, but the key is to just start. Set goals but remember the goals must start small before your larger goals can be met. NO matter what your untilmate goal is know you can do it but you first MUST BEGIN!!!!

It's here!!!

WE MADE IT!!!! we are in a new year and I'm so excited about the possibilities that God has in store for me. I am ready to work hard to show my discipline and to produce changes that must be made.

We should be ready to walk in expectation everyday and believe that THIS is our moment, our day, our hour. Never say to yourself not now, it can't happen, it won't be me because that's not true. You must believe in the purpose that is within you.

2011 is here and is wide open as this rose waiting for us to explore, and produce the fruit that it within us. I CHALLENGE you to make change, to stand out where everyone else wants to give up.

YOUR TIME IS HERE AND NOW....MOVE ON IT AND PRODUCE IN YOUR PURPOSE!!!!