Can Your Mindset Effect Your Chances of Losing Weight and Keeping it Off?

If you set goals for yourself, and you’re like a lot of other people, you probably realize it’s not that your goals are physically impossible that’s keeping you from achieving them; it’s that you lack the self-discipline to stick to them. It’s physically possible to lose weight. It’s physically possible to exercise more.
~Daniel Goldstein

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Can Your Mindset Effect Your Chances of Losing Weight and Keeping it Off?

I was working with a client recently and one area she wanted to explore was her self-discipline when trying to stick to a weight loss plan. We explored her mindset to determine her barriers to her perceived lack of self-discipline.

Mindsets are beliefs about yourself and your most basic qualities. Carol Dweck, a Stanford University psychologist and author of the book Mindset: The New Psychology of Success, says there are two different types of mindsets: fixed or growth-oriented.

People with a fixed mindset think talent alone creates success. When faced with a challenge, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological principle known as self-handicapping.

People with a growth mindset believe they can improve their abilities and create successes by working hard, practicing, and learning. They take on challenges even at the risk of failing. They embrace failure because they know they will learn valuable lessons from it.

Given these two descriptions, which one do you think you lean towards?  If you think you fall into the fixed mindset category you can begin to change your mindset. The first step is recognizing this mindset, accepting it then reframing the negative fixed mindset to a growth mindset.

For example, you can reframe your thoughts from making excuses not to exercise to taking out your calendar and scheduling your workouts. Next step is to actually begin the workouts. As another example you can change your mindset towards diets by saying that you’ll take it slow and make eating healthy your lifestyle and not even refer to this new way of your life as a “diet.”

Take action to change your fixed mindset by keeping a journal or planner and writing down your thoughts, embrace learning and by taking calculated risks. Think of your mindset like a muscle.  The more you use it to both learn and focus on positive thoughts, the stronger it becomes.

Professional weight loss coaches Greg Hottinger, MPH, RD and Michael Scholtz, MA offer unique strategies to help you deal with fixed mindsets towards weight loss in their book Coach Yourself Thin.
Here are 5 strategies you can use to help overcome a fixed mindset towards a healthier lifestyle:

    1. Beware of the quick-fix mindset – We are very much a quick-fix society.  We hear an advertisement that we can lose 30 pounds in 30 days and it we like how much weight we can lose in such a short period of time.  Then you have to stop and ask yourself, “Is this healthy and can I sustain this quick weight loss?”We are also a quick-fix society when it comes to taking medications at the least sign of discomfort or resorting to diet pills or invasive weight-loss surgeries without making any lifestyle changes.
    1. Drop “Diet” Thinking and Take the Coach Approach – For example, diet thinking tells you that certain foods that the awful “carbs” should be avoided at all costs. The coach approach is that there are no good foods or bad foods. You’ll learn to say “yes” to yourself without guilt, and what you want to say “yes” to will become healthier as you leave the guilt behind.
    1. Create a Support Team – If you are trying to lose weight and do not have a support group to hold you accountable, create your group. Think of your family, friends, and co-workers and identify those who you can count on to unconditionally support your healthy lifestyle. This group of people will become your “inner circle,” and they will help you overcome any obstacles in your path  You can also search Facebook groups to find accountability partners or seek out a health coach to hold you accountable.
    1. Invest in Yourself – Do you find grocery shopping, cooking, and then cleaning up the mess as drudgery? Revise your thinking that you are taking the time to invest in your health instead of running to the nearest fast food chain or restaurant to avoid shopping, cooking and cleaning up. Another idea is to redefine the kitchen clean-up task as “exercise” rather than “work.” Those calories you burn cleaning up the kitchen count just as much as those burned during a brisk walk.
  1. Rejuvenate – In the book Coach Yourself Thin the authors refer to rejuvenation as one of the four key areas of fitness. Some active ways to refresh and renew include:
    • Breathing exercises
    • Pilates
    • Stretching
    • Tai chi
  • Yoga

Some passive methods of rejuvenation include:

    • Baths – warm for relaxation and an ice bath for recovery from a workout
    • Heat packs
    • Cold packs
    • Hot tubs
    • Meditation
    • Saunas
  • Sleep

Don’t understate the importance of sleep when losing weight. That is the #1 passive method of rejuvenation and something we generally lack in our fast paced world.

If you fall into the fixed mindset category, I hope this article helps you try to redefine your thinking to get you on the path for successful weight loss and weight maintenance.

Healthy Regards,

Healthy 4 Life’s Healthy Snack Recipe
Super Easy Hummus


    • 1 (15 ounce) can garbanzo beans, drained, liquid reserved
    • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
    • 1 clove garlic, crushed
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon salt
  • 2 drops sesame oil, or to taste (optional)

Blend garbanzo beans, lemon juice, olive oil, garlic, cumin, salt, and sesame oil in a food processor; stream reserved bean liquid into the mixture as it blends until desired consistency is achieved.

Recipe Time
Prep: 5 minutes  |  Ready in 5 minutes | 4 servings | 121 calories

We want to hear from you!

Have you used any of the new meal kit services such as Blue Apron, Sun Basket, Hello Fresh, etc.?

If so, we would love to hear if you liked what you bought and if you would recommend the service. 

 Send your comments to Stacy at: or
post on Facebook: 

Want to Save Time & Money? Check Out These Apps!

Do you know about a free app called Grocery IQ? It helps build shopping lists and find relevant coupons. Try it out!

(We would love to hear your feedback if you download and use either of these apps.)

If you have a food allergy or intolerance, I recommend downloading the free app Ipiit. You can use this app at the grocery store and scan product barcodes to identify ingredients you need to avoid.


    • Customized 3-month packages created after FREE 30 minute discovery consultation session to address your specific health concern for you and/or your child
    • Discovery session conducted in person or via phone/video conference
    • Session resources and homework (don’t worry it’s not graded) included
    • One scheduled one-hour meeting or conference/video call per week
    • Goal setting & accountabilty throughout program
  • Continued accountablility in online Facebook support group for all clients

Sign up today for your FREE 30-minute consultation to take control of your health and wellness!

Contact: Stacy D. Fehlinger | Certified Health Coach
Healthy 4 Life, LLC
(678) 719-2283 | Email:

Jan & Stacy’s
*Dinner* and Learn:

Get Clean for Spring Presentation

Join Jan Murphy, independent Pampered Chef consultant and Stacy Fehlinger CHC, owner ofHealthy 4 Life for a delicious lunch and presentation discussing healthy eating for Spring and what ingredients to avoid to clean up your diet regardless of the season!
When: Tuesday, March 28th
Time: 6:30pm to 8:30pm
Place: Jan’s house – 76 Grand Oak Way, Dallas, GA 30157

Cost: FREE – Jan will be graciously donating a percentage of her proceeds from Pampered Chef products sold during the evening to Brookwood Christian School
Please RSVP by March 26th
Contact Stacy at or (678) 719-2293
OR Contact Jan at or (678) 787-4297

Join theHealthy 4 Life
Let’s Eat Gluten-Free 30-Day Challenge
Challenge Dates: April 1st – April 30th 

Follow this link to register:

What is the Challenge?
    • A FREE closed Facebook Accountability Group
    • I will provide gluten free eating tips, motivational advice and recipes throughout the 30-day challenge.
    • You are responsible to be an involved participant in the challenge group by sharing any gluten free recipes you try and any questions you may have about gluten free eating.
  • One winner will be selected to win a FREE online healthy pantry makeover to help you reach your health and wellness goals! The winner will be someone that has been an active participant in the accountability group. The winner will be drawn on Facebook LIVE at 7:00 p.m. EST on April 30th.
CONTACT: Stacy D. Fehlinger | Certified Health Coach | Healthy 4 Life, LLC
(678) 719-2283 | Email:

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:

    • Nothing you currently have in your pantry is thrown out!
    • Receive handouts on topics such as healthy substitutions
    • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or

Developed by America’s Pediatrician, Dr. William Sears

L.E.A.N. Start Parent Workshop: Cost: $99.00 Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

    • 6 hours of instruction in a self paced environment over 3-week period
    • Learn the L.E.A.N. program basics with topics including traffic light eating, the skinny on fat, powering up with protein and play, and more!
    • All materials and homework (don’t worry it’s not graded) provided online
    • Includes activities & healthy recipes
    • One scheduled conference call per week
    • Goal setting & accountabilty throughout workshop
  • Continued accountablility in online Facebook support group for all partcipants

Online Workshops begin every 3 weeks.  Contact Stacy for the next start date.

Workshops Led by Stacy Fehlinger
Now offering:
>>>Workshops as PARTIES and attendance is FREE for the host who brings 2 guests to their workshop!
>>>Online workshops of L.E.A.N. Start and Prime-Time Health.  These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call.
~Contact Stacy at for further information~

Are you looking for ways to improve your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!

Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.

Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.

Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!

Events & Workshops Around Town
that may be of interest to you…
Team Beachbody Promotions: See below details and Link to to place your orders!
Current Beachbody promos: 
  • Announcement: We’re excited to announce that due to the overwhelming success of our Annual All-Access Beachbody On Demand and Shakeology Challenge Pack, as well as Annual All-Access membership,  we’ve decided to add them permanently to our portfolio. Moving forward, this Challenge Pack will remain at the price of $199 USD, and the Annual All-Access membership will remain at $99.95.

    The Annual All-Access Beachbody On Demand membership provides total access to every program available on Beachbody On Demand, plus future releases. Receive this offer by purchasing either the Annual All-Access Beachbody On Demand + Shakeology Challenge Pack or an annual membership.

    • The Annual All-Access Beachbody On Demand + Shakeology Challenge Pack is $199 USD. The Annual All-Access Beachbody On Demand membership is $99.95 USD.
    • Current Beachbody On Demand members can upgrade to the Annual All-Access membership at Refer to the chart at the bottom for upgrade details. NOTE: Please allow up to 24-48 hours for the upgrade request to be processed

    What is included in the Annual All-Access Beachbody On Demand + Shakeology Challenge Pack?
    1) 1-Year Membership to Beachbody On Demand with all content included, plus future releases (30% off with the purchase of this Challenge Pack).
    2) Shakeology (choice of 30-day supply on Home Direct)
    3) Portion Fix (includes 7-piece portion control container set, eating guide, large blue container & shaker cup)

Intro to DoTERRA Essential Oils—Every Wednesday
Free Online Class Led by Terrie McDonald, Contact Terrie at | http://MYDOTERRA.COM/LTO | 678-296-3331 Register at

Women’s Professional Development Network Luncheon—Wed, March 29
Join a room filled with savvy entrepreneurs who share innovative solutions to common business problems, and walk away with motivation, information, and inspired actions.
Delivered in a workshop format. This month’s featured sponsor is Tara Wilder of Envivo Creative. 11:30 AM–1:30 PM. The Capital Grille | 94 Perimeter Center West | Dunwoody, GA 30346 | Contact: Marie Fratoni

Hiram Xperience Connections Meeting—Fri, April 21
Join us on April 21, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation!  Register at And don’t forget to wear Green!

Elizabeth Gilbert at Unity North Atlanta—Mon, April 24
“Elizabeth Gilbert: Thoughts on Creativity”. Lecture and Q&A, followed by a Meet-and-Greet Reception exclusively for premium ticket holders. 7:30pm-9:30pm. Purchase tickets at

Say YES! to Six Figures—Thursday, June 22
Join Business Strategist / Mentor / Trainer Donna Lang and 100+ Business Owners on June 22nd, 9am to 5pm, for a business training event in beautiful North Atlanta that will “Put Your Business On a “Profit Fast Track!”. Lunch, Snacks, Workbook Included. Register at



Copyright © 2016 |Healthy 4 Life, LLC, All rights reserved.

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list

Photo courtesy of
Expressions Of A Happy And Content Woman by stockimages
Portrait Of Thai Adult Businesswoman Beautiful Girl Write A Book-Photo by tiniroma
Portrait Of A Woman Sitting In A Lotus Position by stockimages
Watering Brain Plant by lekkyjustdoit
Think Positive Calendar Means Bright Outlook And Optimistic by Stuart Miles
Young Woman Sleeping On Bed by David Castillo Dominici
female Baker With Oven Stock Photo by stockimages.

Speak Your Mind