JM coaching

I’d Love to Get Started… I'm Just Waiting for the Perfect Time
By Chisom Jane Obidike

Do you often find yourself saying, "I'll start eating better, exercising, or pursuing my goals when the time is just right?" If so, you're not alone.

Many of us get caught in the trap of waiting for the perfect moment to take action on our health, fitness, and life dreams.

if you’re still “waiting for the perfect time”, try these tips to help you stop feeling stuck and start taking action.

1. Reconsider your expectations.
Recognize that there is no perfect time and there never will be.

The Perfect Time Myth
make out time, even if it’s imperfect.
Nobody will give that time to you.

You’ll need to take it. Give yourself permission to make yourself—and your fitness and health goals—a priority.

We think we need the perfect job, less busy days, the right gym equipment, or even to lose weight before we start.

We wait for that magical moment when everything aligns perfectly—like a movie scene where the hero triumphs just as their favorite song plays.

But life isn’t a series of perfectly timed moments; it's mostly the opposite.

Don’t expect things to go perfectly smoothly. Instead, anticipate and strategize.

Ask yourself:

What’s likely to get in the way of what I hope to accomplish?

What is something I can do today to help me keep going when I face those obstacles?

Instead of waiting for things to ‘slow down,’ start making something happen right now, in the middle of the mess.

Stop waiting for the perfect time.
It doesn't exist.
Start now, make the most of the moments you have, and keep pushing forward.

This is how you transform your health—and your life.

if you’re not your struggles, who are you?

So often, people don’t know how to answer this as they’ve spent so much time seeing themselves through the lens of their struggle, body size, fitness goals, size of their belly, the shape of their hand, the way they eat and who they are as one

You’re not a body size, weight, or shape.

Your relationship with food and exercise doesn’t define who you are.

It’s your soul, energy, joy, mess, and “imperfections” that make you, you.

What are the things that make you, you?

if you are Unsure?

Some journal prompts

How do you see yourself?
How do you want to see yourself?
what is most important to you?
who do you identify as?
Does the habit you have now support that person?
what habit would support that person?

Think there might be a disconnect between how you see your body vs how others see your body?

If you never feel like your body is good enough, your brain is always consumed with fixing your body, eating as little as possible, and comparing your body with everyone else
,
You are who I work with

for starters, join the reframe your exercise approach workshop.... Let's explore how your exercise habits affect how you see your body

What if you could love yourself, and still change?

It’s not about being STRICTER or doing MORE.

Instead, it’s a softening. An encouragement for you to let go.

To stop being so hard on your body,

What if that’s not a problem? I ask.
What if you’re enough as you are?

What if you could love yourself, and still change?

what if you eat more

what if you didn't have to eat once a day to maintain a body size

what if you didn't have to take detoxes that make you purge

what if you didn't have to do all the exercises you hate because you are trying to fix a body that isn't broken

what if you could love yourself into change?
look
What would your body at 60 look like if you continued treating your body the way you currently do?

what do you think you can start to do differently today?

As part of our commitment to creating a healthier and happier community, we are excited to announce that we're in the process of designing a new workshop tailored to meet your fitness needs and aspirations.

Your input is crucial in helping us craft a program that not only meets but exceeds your expectations.

We’ve put together a brief survey that will help us better understand where you currently stand in your fitness journey and what specific areas you're interested in improving.

Your responses will directly influence the structure and content of our upcoming workshop, ensuring it’s both impactful and relevant.

Please take a few minutes to fill out this questionnaire:

[https://forms.gle/HkqL4KPSSunGDJg3A]

Here’s why your input is invaluable:

Community Impact: Your insights help us create a program that addresses the real needs of our community, fostering a supportive environment where we can all thrive.

Tailored Content: Understanding your struggles, goals, and preferences enables us to deliver the most relevant and effective strategies to help you succeed.

Shared Success: By participating, you become an integral part of our mission to build a healthier, more active, and connected community.

We are here to support you on your path to better health and fitness, but your voice is what truly guides our efforts. Let’s make a lasting impact together!

Thank you for your time and for contributing to a greater cause.

We look forward to your valuable feedback and to seeing you in the workshop.

Together, we can achieve incredible things.

Body Image
Learning to Accept Instead of Love Your Changing Body
March 20, 2019 By Robyn 12 Comments

Hi all! Liz here, the therapist that works alongside Robyn and Crystal at Real Life Women’s Health. It has been such a long time since I have checked in here on the blog! There have been so many changes in my life since my last post, and so many changes in this Real Life Women’s Health space too with Robyn becoming a momma. Welcome baby Cal!

How about you all? Has this season of life been full of change too?

Some of us welcome and like change, but in my experience, I’ve noticed most of us struggle with change. We are scared of the unknown and would prefer to stay in familiar spaces, even if that is hard too. We often put a lot of energy into trying to prevent change and control our life so that “things stay the same.” But what I’ve learned is that life keeps happening so I spent a lot of wasted time and energy trying to avoid and block what I now know is just the natural flow of life; it is ever changing. When I was fighting change, I ended up feeling as if life was against me and it was an uphill battle. This was not a fun way to live and I was exhausted ALL THE TIME.

I also see this ongoing battle with the wonderful women I work with every day. They are spending so much of their precious time, energy, and finances trying to control their body size and ward off the natural changes we inevitably experience in our lifetime. Like having more fat tissue around our bellies and hips so we can grow and nourish a human life, or more cellulite on our thighs from journeying through womanhood, or our hips becoming wider as we mature from young adult to 30 something. Our bodies are forever changing.

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Three things can happen with your body when you being the intuitive eating journey. Your body will get bigger, your body will get smaller, or your body will stay the same. In my work, I’ve found that once we start intuitively eating, many, but not all, of us experience our bodies changing in a way we don’t prefer. And for many of us, this can be one of the most difficult parts of the recovery journey. It can feel physically uncomfortable, mentally painful, and emotionally it often is a grieving process of the “thin ideal” we have held so tightly. Working our way through these body changes is imperative.

So if your body is changing right now because of the amazing, brave work you are doing I want to offer a few questions, journaling ideas, and tools that might be helpful. I also want to applaud and hug you for being courageous and caring for yourself!

QUESTIONS
What else am I gaining?

One of my favorite questions to ask women when we begin discussing the weight gain they are experiencing after letting go of food/exercise rules is: “What else are you gaining in this process?” The answers are often profound: I am gaining more flexibility, freedom, connection, presence, energy, trust. I also ask them to be more specific because really deeply understanding how recovery improves our life on a daily basis is motivating. For example: I can go to brunch with my friends and drink mimosas and order pancakes, I can say yes to spontaneous ice cream with my partner at the end of a date, I have more time to write, I feel more present and efficient at work, I am kinder and more patient with my mom, etc. What answers come to mind when you ask yourself, “What else am I gaining? What else do I hope to gain?

How did I live out what deeply matters to me today? What did I offer to myself and others?

I often hear advice given regarding body image work to the effect of, “When feeling critical of your body, name a part of your body you like?” I disagree with this piece of advice and find that it is often not helpful for long term healing. True body image work is about learning to place our sense of worth outside of our physical appearance and more on what deeply matters to us — our core values. If we just start focusing on parts of our body we “like” that still leaves us hyper focused on our physical appearance…which will continue to change throughout our lifetime, and therefore, is not sustainable as our primary source of self-worth and validation.

When you notice struggles with your current body changes, name something else valuable or meaningful that you bring to the world. For example, “I was patient today when waiting for my kids to get ready for school.” “I was helpful to my coworker when they didn’t know how to answer an email.” “I was brave and ate that donut I was scared to eat.” “I sent my friend a silly text because I knew she was having a hard day.” Ask yourself how you showed up in the world and the gifts you offered yourself and others when you find yourself criticizing the body you did those things in. It can really shift your sense of self and mood!

When else have I allowed for change and what was the outcome?

Sometimes when change is happening it feels so scary and big and overwhelming that we tense up, dig our heels in, and try to keep things the same. In seeing our changing bodies, we have to let go of behaviors and ideas that are no longer serving us. For example…letting go of daily exercise, letting go of counting calories or macros, letting go of our scales. And so often I hear from clients, “I am just so scared, I don’t know where my body will end up at its natural set point. How much weight am I going to gain?” All of this unknown is scary and takes a lot of bravery. Sometimes it is helpful to reflect on our past experiences of being courageous and letting go of something that was no longer serving us even though we didn’t know what the outcome would be.

Have you ever left a partner you knew was not right for you even though you were scared of being alone? Have you ever quit a job that was zapping all of your energy and not utilizing any of your talents and you weren’t sure you would like your new job? Have you ever moved away from home to a new city or college? Often times our experiences of letting go bring us to new opportunities and experiences we didn’t even know were possible – such as finding your soul mate after ending a relationship that wasn’t right, finding your passion at a new job, finding a community you feel right at home in, etc. I can’t tell you where your life will take you once you let go of trying to control your body size, but I imagine it is going to be far better than the prison of dieting and will likely open space for joy, adventure, and new exciting experiences that you didn’t expect!

ACTION STEPS
Buy Clothes That Fit Your Current Body and Let Go of Clothes That No Longer Fit

No longer fitting into clothes that once fit can be one of the hardest parts of the process. I hear so many clients say, “but I love my clothes”, it feels like a “failure” to let them go. Or they say, “I am still hopeful I will fit into them when I really get this intuitive eating thing down.” However, I cannot emphasize enough how important it is to take this step. It simply isn’t kind to ourselves to wear clothes every day that are physically uncomfortable or constricting or to have a closet full of clothes you feel “taunted” by every time you walk into your closet. The way to be compassionate to ourselves and even protect ourselves on this journey is to buy clothes that fit our current body and to donate, trash, burn (whatever feels best!) the clothes that do not fit us anymore. If finances are tight, look at consignment shops, thrift stores or perhaps a friend’s closet. Clothing swaps are a great idea too. If you are intentional in your process, it can actually be fun learning to dress your new body and see what feels authentic and representative for you in this next stage of life.

Saying Goodbye to our Idealized Body Size

The experience of our bodies changing can feel a lot like the grieving process.

It’s a process to grieve the loss of the body we envisioned we “should” have or did have.

The stages of grief are: denial, anger, bargaining, sadness, and acceptance.

I am sure you can reflect on how fearing or experiencing body changes has brought up feelings of frustration and sadness.

And denying that our bodies are meant to be larger, as well as bargaining with ourselves about how we can still try to control our body size if it is for “wellness or health” is all a part of this process that might resonate with you.

Hướng tới kỉ niệm 30 năm thành lập công ty Bio-Pharmachemie 31/10/1994 - 31/10/2024

My next newsletter is going to be about our relationship with food.

I'm curious to hear your thoughts on what that means to you. What does a healthy relationship with food look like in your mind?

It could be in general or super individualized. There is no right or wrong answer here!

Genuinely curious.

Your Expectations in Your Fitness Journey

Hey everyone! Jane here, your go-to coach for transforming your relationship with your body and embracing a healthier, more active lifestyle.

Today, I want to talk about something that often flies under the radar in our fitness journeys: the power of our expectations.

it's not just about the exercises you do or the foods you eat; it's also about the mindset you bring to the table.

how you are seeing your journey,

if you think is is going to be a time of misery and pain, and that you will fall of the wagon, then that will be the case

if you think well, this is my time to shine, get strong and healthy and have enough energy to live and thrive, then that would be the case

why? Because you will do things to make sure you get what you are expecting to get

another interesting read....there is a science behind this, a super interesting study at that

Expectations Shape Reality

Our expectations have a tremendous impact on how we experience fitness.

When we start a workout regime or a new diet with a positive and realistic mindset, our bodies and minds align to make that experience more fulfilling and effective.

The awesome science behind it.

Studies have shown that what we expect from our fitness routines can significantly influence our results. In one notable study, hotel workers who were informed that their daily tasks were a good form of exercise showed remarkable health improvements compared to those who weren't given this information.

The key difference? Their expectations.

Setting the Right Expectations

So, how do we set the right expectations? It starts with being kind to ourselves and recognizing that every small step counts.

Whether it's choosing a healthier snack, taking the stairs instead of the elevator, or enjoying a morning stretch - every action adds up.

Growth Mindset in Fitness

Adopting a growth mindset in fitness means acknowledging that progress takes time and that setbacks are just part of the journey.

Celebrate your small victories, learn from the challenges, and keep your expectations positive and realistic.

Join the Movement

As your coach, I'm here to guide you through setting the right expectations for your fitness journey.

Together, let's embrace a mindset that empowers and motivates us to keep moving forward, no matter what.

DM me or visit www.janesmovement.com to learn more about how we can work together to achieve your fitness goals with the right mindset!

Self compassion and why it is a core pillar of The Move Eat Love Method

it starts with accepting your role and taking responsibility for your actions and deciding to move forward in forgiveness and kindness

Contrary to what I see a lot online, you can not shame yourself into a healthy behaviour, think about it...living in constant shame is unhealthy enough

imagine when that pain of shame is self-inflicted, by the words you use on your self and your body

self compassion is acknowledging where you are, what you know what you are capable of doing for your fitness and moving forward from there on and if for any reason you don’t meet the set target for a day, you acknowledge that and reframe , moving on knowing you have another day and time to try again

You will need to accept responsibility in order to accept reality.

The likelihood that you will ever get to a body you enjoy means falling and getting up and forgiving your self for falling...this is what self compassion is

Accept your role in trying quick fixes, skipping meals for a days and forgive yourself, using compassion to move forward intentionally and setting value based goals

that is self compassion ...regardless of the “just be discipline” message you here all the time

And it is an important pillar to keep picking yourself up and trying again

To successfully get to any goal….you will not give up

So many people start exercising or dieting out of self hate, desperation and may be a bias todays a particular body shape and size

And often they are quick fixes or fast results, no wonder it hardly sticks or last

And sometimes that desperation is always as a result of lack of information, no knowing what you actually want, ego, self-control, or maybe that you want to prove a point

There is not easy route to build a strong body, improve physical capacity and well being, nourish your body and feel good but it is possible to build a meaningful and pleasurable approach to movement, eating and self care

Using curiosity, exploration, playfulness, practice and patience you can get to a body size that is healthy for you and improve the quality of your life, so you can age strong, healthy and happy

Reframe fitness in a way that works for you and let do of the desperation that harm your body in more ways that you can imagine

The Move Eat Love method is right for anyone who values health and wants to age gracefully

✨You want a health, fitness and nutrition approach that you can sustain and enjoy at the same time ( yes this is possible)
✨you are aware of changes in you energy levels and need to learn to properly manage stress
✨you are looking for a change in the way you have been going about your fitness

If this is for you or you know someone who might be interested? send me the word “MEL” and I will get back to you

Have you ever heard a coach brag about the incredible 2 or 4-week transformation of the clients

5kg -10 kg and tummy blasted after 3 weeks

here is what you are not being told

not everyone starts staying the long-term, not everyone feels good, but we are told skinny feel the best

not everyone feels healthy or strong

let's be honest about the true story of quick fixes

the unsaid story behind the lean bodies and tired eyes

lean is not always the answer; you can starve, you can fast for 48 hrs

and you will lose weight,

contrary to popular belief, I don't think willpower wears out, I believe that it will only wear out if you believe that it will

so you can decide to fast as long as you can, and you will lose weight

but think about this

what does that kind of life look like

what does it feel like

will you forever have to give up food, do hard things, and all for what, a body size that is so hard to maintain

would you rather live and thrive in a strong, healthy body, or do you want to constantly have to use willpower for everything

thinking about this, it has gone beyond healthy, if you have to detox, fast, waist train to lose fat, how would your body cope 10 years from now, with all these stressors and hardly recovering



So here's my honest promise to you:

while I can't guarantee you will be the leanest version of yourself, I can assure you of something more valuable

Together we’ll…

🌟 change the story you tell yourself about your health, fitness, and wellness**building the right expectations for you fitness

🌟 Reframe seaming roadblocks into stepping stones instead…you don’t fall off the wagon, you trip and find you step again

🌟 Develop a Common sense approach to building a strong, healthy, and happy body**

It is not just about your body size and shape, it is about ageing gracefully, building strength for other areas of your life, nourishing your body, and embodying the body you want to thrive in 20 years from now

to start getting ready from this month send me the word MEL and you will get book for a target call

The 'quick fix' approach to fitness and nutrition is a bit like running in circles – you might feel like you're moving fast, but you end up right back where you started.

It's time to break this cycle. With the Move Eat Love Method, we focus on the sensible way, which, ironically, turns out to be the quicker way in the long run.

Think of it as a scenic journey versus a sprint. Y
es, it takes a bit longer, but it's a single, continuous path toward your health goals – one that you only need to walk once. This approach is not just about reaching a 'quick December body'; it's about building a sustainable lifestyle that celebrates your body, food, and exercise in harmony.

In our program, we steer clear of restrictive, painful diets and unrealistic workout regimes.

Instead, we embrace a path that's filled with joy, self-compassion, and mindfulness.

This isn't just about looking good for a season; it's about feeling great for a lifetime.

The beauty of this method? It's easier, far more enjoyable, and genuinely quick in the grand scheme of things. Let's embark on this journey together – a journey where each step is a celebration of your well-being.