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The Gratitude Diet by Demi Langford

Posted on November 30, 2011 by demilangford
2

IMG_2758_2-

Gratitude

Two weeks ago I signed up for a Fitness Challenge with my sister and
her husband. It has proved to be a fun and effective way to enhance my
health habits. It has me making sure I drink enough water, eat plenty
of greens and fruits, stopped my late night snacking, and eliminating
sugar.

This weeks "bonus" was to make sure we get in our exercise on
Thanksgiving day, and I have to admit, this would not have happened on
it's own, without a "challenge".

I had been teaching Gratitude yoga practices all week, and decided I
would treat myself to a gratitude practice with my 15-month-old
daughter.

I started the practice with a mindfulness meditation, invoking
gratitude for the exact moment I was in. Sitting in the middle of a
room strewn with toys, my daughter circling and jumping on me. My
body, although plagued with a cold, is amazing to me, I am a little
under the weather today, but next week I know my body will be healed.
I am grateful for the countless ways my body has healed itself. I am
grateful for the way my body has forgiven me for the years I did not
treat it so well. I am grateful for the strength that my body has that
enables me to work hard, play well and dance whenever I want to. I am
also grateful for the vulnerability of my body, my troubled back that
keeps me in my practice, the way it talks back to me if I am not
fueling it the best, the way a broken heart can literally bring me to
my knees.

I am incredibly grateful for the way my body has become my ally in
life, giving me visceral signals to let me know if I am in a situation,
relationship or experience that doesn't support my well-being, and the
way it lets me know when I am in the right place.

I am grateful for the way my body looks, not only for my height and
slender physique, but for every freckle, my long nose, pointy chin, and
burn scars. The very things I used to beat myself up for, I now see as
my cosmic tattoo, they are the things I have come to appreciate about
myself that make me unique.

As I allowed my heart to swell, I started moving, offering my practice
as a dedication to all the things I am grateful for.

My family, how there is still so much love between my mom and all 7 of
my brothers and sisters, and we still LOVE hanging out with each other
in spite of our adult differences.

My life experiences, the opportunities I have had to travel, to fall in
and out of love and do it all over again, to have had my heart
completely open and completely broken. To have times of great
abundance and wealth and times of food stamps, to have tasted just as
much fear as I have faith. I am truly grateful for all of it.

My movements became an extension of my gratitude and I truly didn't
want to stop. The assignment was just a 30 minute workout, and that
was all I thought I had time for, but somehow my grateful heart found
more time in my busy day and I continued.

This gratitude practice really got me thinking. I saw the effect it
had on me with this practice. I came into the practice busy and
obligated determined to do just the bare minimum. But gratitude
changed all that for me without any effort. It created more
spaciousness, more time, more physical energy, and more fun.

It made me think of the years I used to focus on losing weight because
I didn't like how I looked. Working out and eating right were always a
chore and a restriction. There was no gratitude here. And as that
mindset shifted for me, I see and experience things very differently.
The healthy foods I make and choose are a privilege. I feel so
incredibly lucky to know all that I do about nutrition and have access
to high quality food. And now when I walk into the gym or a yoga
class, it is never about how many calories I will burn. It is about
enjoying my body. It is a celebration of what I can do with it.

And you know the irony of this is that I am now the exact weight I
always wanted to be, and in the best shape of my life and it feels
effortless. I put no demands on myself for working out, well except
right now with this fitness challenge, but that's an easy 30 minutes a
day, and even with that, it is more of a conscious effort to get
outside and go for a walk, or practice yoga at home if I don't have
time to get to a class. It is not to work up a sweat to burn calories
to push myself because I don't like what I look like. However,
sometimes I do like to sweat and burn, just because it feels so darn
good!

What I have come to realize in my life is that there is always room for
more improvement. There is room for more gratitude, more healthy
upgrades, more mindfulness, more love, more enjoyment, more laughter
and more joy.

And although I am no longer moving towards those things in an attempt
to "get away from what I don't want", I am realizing that the more good
things I do for my body, mind and spirit, the better I feel and the
better I feel, the better choices I make, and the better choices I make
the better I feel.

This gratitude practice made me realize what a profound impact the
energy of gratitude has on all the choices I make.

I have decided to make gratitude part of my daily practice. And this
fitness challenge has inspired me to commit to a 30 minute gratitude
yoga practice each day. And so far, it is giving me back way more than
I am giving it. I can't believe how much easier it is to drink my
water, avoid sugar, and eat all my fruits and veggie's.

I share this because I know I am not special, I know this grace to be a
universal truth that has the same potential to support all your efforts
of weight loss and vital health.

So whatever your practice is, running, walking, swimming, dancing,
kickboxing, weightlifting, hiking, cardio, or whatever, I encourage you
to set an intention of gratitude before you start your practice.

May Peace and Wellness be yours always,

Demi

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Showing Up for Myself by Sunny Strasburg, MA LMFTI

Posted on October 22, 2011 by admin
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Showing Up for Myself by Sunny Strasburg, MA LMFTI

Trail-Running-Form-

I woke up this morning in a sour mood. Yesterday had been a tough day.
It began with a stressful session of budgeting my family's next month's
bills needing more money than we have. Then the babysitter called with
news that her wallet, with 2 checks from me, was stolen. When I called
my bank to stop payment, I was informed that I had to cancel the entire
account and get a new account. This meant I would have to completely
re-enter my electronic bills information which would take hours I don't
have. Then at 10:00 PM, an old acquaintance showed up on my doorstep
looking for free psychotherapy. Distraught, he had just admitted his
alcoholic, psychotic girlfriend into the psych ward. I was OK with
helping him feel better, but the surprise pop-in and intensity wasn't
something I was looking for. Then Marty came home from work at 11:00 PM
and we got into a fight about money.

I went to bed fuming. I didn't sleep well, tossing and turning all
night with bad dreams and stress. I awoke at 6:00AM and decided to take
a little time for myself before Marty left for work and the kids woke
up. It was a Saturday, and I knew the gym opened at 7:00. I pulled my
gear together, grabbed a mug of coffee and hopped into my truck on the
cold autumn morning. I drove down the dark, empty streets to fit in a
work-out before I had to be home for my jam-packed day.

When I arrived however, the gym doors were locked. Strange, it was 7:05
and it said clearly on the door they opened at 7:00 AM. I waited 10
more minutes, but no one showed up to unlock the doors. I paced back
and forth looking at my watch and realizing my precious alone time was
disappearing.

I could feel my anger and frustration growing as I jumped back in my
truck and sped home. I was angry at the world for not showing up when
it felt like all I did was show up and work hard, and give and give and
give. The feeling injustice infuriated me and it stung hard.

I pulled into my dark, driveway at home shaking, my thoughts racing.

In the past, I would have taken all that anger and swallowed
it....literally. A year before today, I would have marched into my
house, on auto-pilot, throw the refrigerator door open, and eat
anything and everything in sight. I would be looking for solace,
nurturing and love from something that could give me none of that....
food.

I would have taken all that negative, toxic energy and rather than
finding a healthy way to release it, turned it around 180 degrees
against myself. A year ago, I would have easily engaged in a binge
eating episode to numb my feelings of hurt and betrayal. Then in a
sugar and fat-laden daze, I would have initiated a self-loathing and
self-perpetuating cycle I know all to well. Days of self hatred and
more anger would ensure- the dreaded shame spiral.

It was 7:20 AM, the world was still asleep, but I was on fire, my body
trembling and my mind racing. But an idea came to me, one that I use
with my therapy clients all the time. I decided it would be a good idea
to "Play the tape all the way through". I knew the binge eating and
feeling swallowing would take me nowhere. I knew in the end, I would
only feel worse- more helpless and frustrated. After considering the
bleak scenario, I decided I would change the direction and find an
outlet. I needed to run....hard.

I grabbed my dog's leash, a warm hat and gloves and my dog, Squid and I
hit the pavement.

The first 15 minutes, I was running like a mad woman- not feeling
anything but the adrenaline of my anger. But as the minutes passed and
my legs pulled me along, I began to witness my anger dissipating. My
gait smoothed and I began to feel more present. A sense of peace
settled in. I looked at the beautiful fall colors on the trees as dawn
crept in, and reminded myself that to everything there is a season, and
everything changes. This too will change, things will get better and
the endless cycles of life will continually unfold.

Then I did something very rare for me to do, I spoke to myself out
loud. "Other people may not show up for you, Sunny girl- but you can
show up for yourself. No one can take that away."

I began to mentally repeat a new mantra over and over with the rhythm
of my stride, "I show up for myself. I show up for myself."

As I turned the corner of my neighborhood street at 8:25, I saw Marty's
car turning the corner on the opposite end of our street as he left for
work.

I walked through the front door, sweaty and grateful for the empowered
wisdom I had to turn my day around.

On the kitchen counter was a note from Marty. It said, "Sorry I was a
grump last night. I want you to know I appreciate all the ways you show
up for the kids and me."

Coincidence? I don't think so. ;)

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New Workshop: Love Yourself Lean!

Posted on September 28, 2011 by admin
Reply

Demi & I are so excited to announce our new workshop, Love Yourself
Lean!
Love Yourself Lean!-

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Your Daily Dose of the Essential Nutrient, Vitamin P(lay)by Sunny Strasburg,
LMFTI

Posted on August 12, 2011 by admin
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Your Daily Dose of the Essential Nutrient, Vitamin P(lay)by Sunny
Strasburg, LMFTI

Friedrich Nietzsche said, "Maturity means to rediscover the seriousness
one had as a child at play."

Nietzsche's words ring true because there's an earnest
intensity to our focus when we play. In a world where every minute of
our waking life requires "time management", it's rare when we engage in
activities where we thoroughly enjoy losing track of time. Most of all,
playfulness creates a space for us
to surrender to what I call "curious anticipation".

Play is something done for its own sake, without an agenda to its
outcome.
Its voluntary, there's a sense of improvisation and being fully
present-losing oneself in the activity.

New psychological research is emerging focusing on how play is
necessary for psychological and physical well-being.

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Staying Committed by Demi Langford

Posted on July 15, 2011 by demilangford
3

bad-diet-food-big2-

Have you ever set a New Years resolution to lose weight and get healthy
only to get discouraged and forget about it? Have you ever decided to
loose 10 lbs for your high school reunion and those 10 lbs feel like a
dangling carrot always just out of your reach? Have you ever said you
were going to stop eating sugar and eventually find yourself going for
seconds on the birthday cake?

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committed to exercise, staying committed to weight loss | 3 Replies

MINDFULNESS is KEY by Demi Langford

Posted on July 7, 2011 by demilangford
Reply
Beginners-Meditation-

I was doing a photo shoot with my beautiful partner Sunny last week and
something sticks out from that experience more than any of the fabulous
images caught that day. It was something Sunny said in passing that
keeps flashing back, as if it were in print.

She said, "Dem, I feel so good, and I feel like I really get it. It's
all about mindfulness. Mindfulness is the key." She continued, "I
used to do things like eat in the car and on the go, I just don't do
that anymore. When I eat, I am present, really tasting and enjoying my
food."

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Body Fat Loss, mindful eating, mindfulness, weight loss, weight loss
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WARNING: Don't Shine Too Bright! By Sunny Strasburg, MA, LMFTI

Posted on June 7, 2011 by admin
1

WARNING: Don't Shine Too Bright!

Š By Sunny Strasburg, MA, LMFTI

Seven years ago, I lost 70 pounds and have kept it off. And recently, I
lost the final ten pounds to my weight goal. These last ten pounds
bothered me. It wasn't so much about the actual extra poundage I was
carrying, but I felt like I was just steps away from looking and
feeling the way I wanted to. I didn't want an average body...I wanted
to rock a sexy, lean, super healthy body!

Do you relate? When most Americans are asked if they are currently
happy with their bodies, only 17% answer yes. The rest claim they have
some to lose--anywhere from 10 pounds to huge numbers--like 300!

The greatest percentage of people answered the wanted to lose 10-15
pounds. So I had a lot of company in my quest. Beth Hubrich of the
Calorie Control Council says, "Many have taken the first step -
admitting they want to lose weight for overall better health," She adds
that, "half of those surveyed said they wanted to lose at least 10
pounds."

Because I'm a psychotherapist, I began to seriously ponder why so many
of us keep that dream body just steps from becoming an actuality. Are
we too lazy? I know I wasn't--working out for two hours a day and
scribbling down every morsel of food I ate down in my food journal for
years, without success.

Are we uneducated about how to lose weight? Not at all! The health and
fitness industry is the hottest and fastest growing arena in the
nonfiction-educational market. We have A LOT of information about what
to eat and how to exercise.

So then what is the answer as to why most Americans want to lose 10-15
pounds and can't seem to achieve their goal? I began to look at the
psychology of weight loss. I began to look inside myself--the emotional
blocks I had that undermined and sabotaged my ability to have my dream
body. It wasn't until I overcame my own issues with feeling like I
deserved and could OWN that body, that I could live in my ultimately
healthy, and beautiful body--in the best shape of my life. It was all
about getting my MIND, BODY and SPIRIT healthy.

As I peered into the depths of my own psychology and uncovered
emotional blocks, the last ten pounds of fat finally, finally melted
away. This inspired me so much, that I created, with my partner Demi
Langford, Mind Body Fat Loss (mindbodyfatloss) to teach other
people how to do it using the same tools I used.

But the process didn't end there! I didn't arrive at that ideal weight
and all have all the work done. I thought I would be able to cruise at
120 pounds without a second thought. But, No! More issues kept coming
up for me as I was rocking this body that drew comments, stares and
projections from every direction. Like a good therapist, I reframed the
thought that I had to deal with more issues into, "This situation
brings me more wonderful opportunities to learn about myself and
reprogram my emotional self that 120 pounds is my new `Normal'."

Personally, my biggest issue ( I have learned from my therapy clients
that it is not an uncommon one) is feeling like I don't deserve to look
and feel this good. I had a fear of shining too brightly. Do you relate
to this? Because many people, particularly women do.

Here's an example of how this feeling would show up in my daily life
and trip up my goal attainment. I might be at my gym working out and
have a guy ogle me... nothing overtly aggressive, just look me up and
down. This would cause a surge of anxiety and anger within me. In the
past, I used to use these situations to fuel self hatred, and go home
and pig out to emotionally numb myself, undoing all the work I had just
done at the gym. I had to ask myself, "Why? Why am I sabotaging my
weight loss success?" I realized later that the excess weight helped me
to make myself invisible, not to stand out too much. I was determined
to overcome this in my new phase of Normal.
Have you ever had a feeling come out of nowhere and engulf you like
that?

Recently, after really getting lean, sculpting my body with endless
hours of weights and conscious eating, I did a fitness photo shoot. I
posted a few of the pictures on Facebook of me in a bikini with a huge
smile on my face. I was so proud! Just imagine, I had birthed twins and
a third baby. I was turning 41 that month. I had weighed 210 pounds
just seven years ago. I had struggled with wanting to be invisible.
Jusat a short time ago, I had hated seeing my body in the mirror, or
myself in photographs. And in that moment, here I was, in total
contrast! I was standing tall in my bikini, proud of all my dedication
and self realization. I felt like a strong, sexy and athletic work of
art.

Comments on my photos started pouring in from dear friends, "Way to
go!"; "Beautiful"; "Thanks for the inspiration!" It felt incredible,
not only to be mirrored in my success, but to see that my story of
transformation was inspiring other women to empower themselves to make
theirs!

However, one of the comments wasn't so welcome. It came in from a man I
didn't know well, he wrote, ""Don't post such hot pics dear
girl..........you're too hot......creepy stalkers are out there! Hugs!"

I felt that old feeling engulf me, "Don't shine too bright, go hide,
don't be too beautiful." And the anger and anxiety that came with it.

After deleting his comment, I responded to him with this, "Thanks for
your concern, but comments and attitudes like that are exactly what
women like me are working hard to overcome. I have worked hard to
sculpt my body to be amazingly functional, strong and beautiful. My
hope is that it inspires, rather than instills fear in women to hide
away quietly. I prefer to live out loud. Besides, I have martial arts,
kettle bell, and boxing training! Haha! Be well, Sunny"

Now, of course I realize his comment was more of a projection of his
own issues, rather than mine, but I also looked at it as an opportunity
as to why it triggered me so much. As I sat with the feeling and took a
stance of curiosity, rather than pushing it away, a cascade of old,
hurtful memories cascaded into my conscious mind, washing over me and
helping me to realize where it all started.

I work with clients about this kind of thing daily. It was time I used
my techniques on myself!

I grew up for the most part, a happy kid. We lived in a blue-collar
neighborhood in the west side of Salt Lake City. My parents had me very
young. My dad had left his Mormon upbringing and my mom was culturally
Italian Roman Catholic, but only peripherally. We were the only family
in our neighborhood who wasn't Mormon.

There was an unspoken narrative in my family, due to the religious
upbringing form both my parents, that women shouldn't draw too much
attention to themselves. To shine too bright would be to invite
unsolicited aggression and violence from men. A vivid memory came back
to me from when I was about 11 years old, where my grandmother and mom
were sitting at our kitchen table discussing a local rape case. My
grandmother in a low tone leaned toward my mother and said curtly,
"Well, she was kind of asking for it...dressing like that!"

The comment rang in my ears and I remember distinctly feeling my cheeks
get hot. I wasn't even a feminist yet, but something turned my gut with
that comment. It felt unjust that a victim would be blamed by anyone
for attracting violence just by looking a certain way. There was an
implication that any man, no matter how upstanding and self aware,
could be driven to lose control and become a rapist given the right
visual stimuli.

And, unfortunately, this dysfunctional family narrative was reinforced
by my local community. As I grew into a teenager, I was studious and
straight edged. I never got drunk or did drugs in high school, ever.
However, the various adult fathers in my neighborhood would make
suggestive comments, almost sexual solicitations to me. This happened
at least once every week. I am not saying this is the norm for men of
the LDS or any other religion. This was my experience. I guess these
guys assumed that because we weren't in Gods flock, that I was "easy".
In retrospect, as a psychotherapist, I can see this was their own
perverted projections, rather than any solicitous slutty-ness or whore
qualities in me. But at the time, I felt horrified and powerless.

As a counter valance to this repression and misogyny, as an adult, I
internalized this narrative of fierce self-expression. Although not
actually sexually promiscuous (in fact quite conservatively hung up
then), I emulated the Whore in the Madonna/Whore Complex. I dressed
sexy, got educated and made outrageously confrontational outsider art,
comic books and animated video games.

At age 32, when my husband and I had kids and I became a mother myself,
I didn't know how to resolve the Madonna with my Whore. I felt split
and confused. The roles seemed disparate. How could I be a sexy vixen
with a beautiful body, and a nurturing mother? I figured it was time to
suppress the wild animal in me and force myself back into the shadows
so I gained 90 pounds.

I see it all the time with my therapy clients. We construct these
strange realities out of only the bits and pieces of our experiences
which resonate with the dominant narrative we already have going.
However crazy it sounds, that was my reality. I surrendered to my
destiny-a life of frumpy invisibility where I would vicariously live
through my kids and the role of nurturing, ever present mother. That
would have been fine, if I was happy, but I wasn't. I hated how I felt
physically. I detested how I looked. When I got out of the shower I
scurried to get dressed, avoiding the mirror because I didn't want to
see my fat body. And, as how most projections tend to go, I was
EXTREMELY jealous of other women who had beautiful bodies, especially
if they had kids. I had this weird voice in my head that would tell
myself something like, "Well, she must be a terribly mother, being so
obsessed with how she looks!"

Well, something shifted in me big time, and I began my weight loss
journey. It's an entire story on its own, and you can read it on my
blog here: mindbodyfatloss/?p=270

After losing that 70 pounds, I was satisfied and proud for awhile, but
I wanted to drop that last ten. And when I lost the last 10 pounds, I
got my mind, body and spirit in unison. So much of my path to success
has been about being willing to look within and delve into what
feelings are present and how to overcome internal blocks to having the
body I want. I hope in writing and sharing this with you, that you feel
empowered on your journey to success. Whatever your dream body looks
like to you, go for it! It is an incredible opportunity to discover
areas of growth and self actualization!
Be well. You can read more at my blog: mindbodyfatloss and
following me on Twitter: https://twitter/SunnyStrasburg

If you would like to learn more about Demi and my e-book, The 8 Secrets
to Mind Body Fat Loss, CLICK HERE. If you would like to purchase a copy
of the e-book, CLICK HERE
Sunny rocking her bikini! by Weston Hall-

Sunny rocking her bikini! by Weston Hall
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Posted in Members' Forum, Nutrition and Healthy Eating, Uncategorized |
Tagged dream body, emotional blocks, energy, fat loss, fitness, health,
kindness, lean, live on purpose, mind body connection, motivation,
nutrition, patience, potential, self love, SUnny Strasburg, tenacity,
training, weight gain, weight loss | 1 Reply

How much does self hate weigh? by Demi Langford

Posted on May 25, 2011 by demilangford
Reply

1000x500px-LL-d5fdbb7f_giselle-

It seems like most of my adult life, I have focused on some part of my
body I did not like. That part was mostly my thighs. When I looked in
the mirror, my eyes would go right below my hips and then search for
any other problem areas. I wanted to be a model, and I wanted to have
model legs. Since this was not my genetic proportions, I would feel so
discouraged and worthless every time I looked in the mirror sizing
myself up this way. As I look back at this time in my life, I can feel
the heaviness these thoughts brought into my life, and now it makes
perfect sense how that heaviness reflected in my body. This heaviness
not only tacked on 10-15 extra pounds, but it also landed me in the
throws of an eating disorder.

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How Did I Lose 15 Pounds and Keep It Off? by Sunny Strasburg

Posted on May 11, 2011 by admin
1

I know from personal experience how essential having my mind set in the
right place is for fat loss. For years, I lamented about wanting to
lose weight. I kept daily food journals, ate healthy, exercised, took
supplements. None of it was working. I grew more and more frustrated
and angry the harder I tried and failed.

The problem, and I didn't consciously realize it, was that I had a mind
set that being that lean 120 pounds was just beyond my grasp. Because I
felt that way, I was literally pushing what I truly wanted out in front
of me and constantly in a place of yearning and frustration. I focused
on being overweight. When I looked in the mirror, I hated my thighs. I
detested the cellulite on my behind. I developed an intense fear of the
scale. I had an unconscious attitude that my body was fighting against
me and would do anything it could to hold onto those extra fat cells.
Well, guess what? It did! Not because my body is evil or dysfunctional,
but because that was the exactly message I was giving my body! It was
only accommodating my request!

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Posted in General | Tagged affirmations, emotional blocks, energy, fat
loss, fitness, health, intentional resonance, lean, manifest, mind body
connection, motivation, potential, questions, resonance, self love,
SUnny Strasburg, tenacity, weight loss | 1 Reply

Are you ready to have your best body ever? by Sunny Strasburg

Posted on April 21, 2011 by admin
1

Are you really ready to have your best body ever?

Is that an emphatic, "YES!" I hear?

Let's look a little deeper. It is not uncommon to consciously think we
are ready to achieve our biggest dreams, but inside, have a fear of
success.

To find out, ask yourself the following questions. Notice what emotions
come up. On certain questions, are you feeling resistance? Self doubt?
Whole-hearted enthusiasm? Write your feelings down with each question,
along with your answers.....

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Posted in General, Uncategorized | Tagged dream body, fat loss, lean,
mental blocks tenacity, potential, questions, SUnny Strasburg, weight
loss | 1 Reply

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