My specialties as a Life Coach and how they can help

Aside from helping my clients achieve overall well-being through self-empowerment and self love, there are three specialties I’m able to help my clients with through life coaching:

1) Relationship Coaching

Intimate, work, social, and family relationships have all been focused on through my life coaching process. The focus is mainly on making sure our communication channels are open and honest. Not only with others, but also, and most importantly, with ourselves.

2) Career Coaching

When it comes to my client’s career path, I am able to help them focus on establishing realistic and attainable goals through goal-setting exercises and helping my clients realize their full potential.

3) Fitness and Nutrition Coaching

So many of my clients simply want to lose weight and lead a healthier lifestyle. But so many are without the resource or knowledge on how to truly create a plan they can stick with and commit to, not only for the summer or an upcoming event, but for the rest of their life!

I help my clients establish solid goals they can remain passionate about while seeing and feeling results within weeks!

Contact me today and let me know which Life Coach you need!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

What is the magical formula for losing weight and how it applies to keeping the weight off?

There actually is a magical formula for losing weight, but it’s by far not an easy one to solve. The challenge in the formula is making sure each variable is attempted with equal force. Here it is, the magical formula:

x(a+b)=c

Now, if we remember basic algebra, we know that x has to influence a and b to equal c. What do these variables stand for? Here you go:

C = sexy body

Or any type of body healthier than the one you have now lol it doesn’t have to be a sexy one (although who doesn’t want to be sexy?)

So how do we solve for C?

A = Diet

Remember, when I work with my life coaching clients who want to lose weight, I don’t ever make them “go on a diet”. The word diet simply means “the way one eats”. So, I ask my clients to change their diet or be aware of their diet and how it influences the daily operation of their physical body. Essentially, “we are what we eat” is one of the truest cliche phrases out there. If you’re eating high volumes of sugar, sodium, unhealthy fats, or processed flour, your essence is not going to feel very positive.

B = Fitness

Fitness doesn’t have to be this hardcore regiment at the gym but you must get your body moving. Walking, jogging, swimming, weight training, anything that gets the body moving and burning calories will help you lose weight.

Again, these two variables must be combined in order to maintain weight loss. When we start the life coaching process for losing weight, I never start with the workout routine. My first question is, what are you eating? My process will introduce healthy macros into your system to get your body in a healthier state before it starts working out. If you simply went to the gym after years of unhealthy eating, your work out is going to be a less than positive experience (it’s no wonder so many people quit early in their workout process!)

And now for x, the most important variable…without it, it’s impossible to combine A and B.

x = mind and heart

The brain is the most important muscle in the body. It is THE muscle you must work out before working out any other muscle in your body. If your mind’s not into it, your body will not follow. And your heart, essentially that emotional part of your brain that commits to why you are losing weight and maintains the passion and intensity in your work outs.

So, the magical formula for losing weight is better read as, diet plus fitness, multiplied by the mind and the heart equals sexy body 🙂

How do we work out the brain to get there? That’s where deep life coaching comes in to play. Let’s chat and see if we can do this for you!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight Part 3 – the importance of calorie counting, MICROnutrients, and fitness

It’s such a common goal, such a powerful goal (mainly because it is, for most people, a foundation for self-confidence) it gets three separate blogs.

Health and nutrition will actually get a lot of attention as, without it, achieving other goals becomes more challenging than they could be if health were more under control.

The science behind losing weight is actually extremely simple, as it’s basic foundation is driven through static scientific physiology. Essentially, if you do A, you will get B. There is no mystery or magic behind it. The weight loss challenge exists due to the fact that we live in a culture that pushes us to consume all kinds of delicious food. Overcoming the deep roots that social psychology creates in temptation is the key to unlatching yourself from years of patterned behavior and immersing yourself in the science that will create weight loss.

Here are the three simple keys to losing weight and feeling great:

1. Calorie count

Everyone has a minimum calorie count that will trigger weight loss. You’ll have to figure out your own based on age and height.

If your body needs 2000 calories daily to maintain your current body weight, than it’s time to drop that calorie count in order to drop that weight. And it doesn’t have to be anything significant. If you dropped your daily calorie count to 1700, as an example, and were able to commit to that daily calorie count for 90 days, I promise you, you WILL lose weight.

2. Micronutrients

Having said that about calories, however, we must be aware that, eating 1000 calories of pizza vs eating 1000 calories of carrots will administer the same weight loss results. However, you won’t feel great in either situation…your body needs a vast array of micronutrients in order to function. So be aware of where those calories are coming from and what nutrients are entering your body.

3. Fitness

This doesn’t mean, essentially, sweating it out at the gym every single day. Fitness could be just getting your heart to pump blood through your veins for 20 minutes at a faster pace than it normally would. Get up, move around, if your goal for the new year is self-care, make it a small step goal to go for a walk every morning (this will help you physically and mentally on so many levels) just to get some extra calories burned (hint: if you still want to enjoy a treat every now and then, burning more calories makes room for that treat 😉 )

And that’s it. Calorie count, micronutrients, and fitness. On the surface, it seems so simple, yet so hard to commit to psychological.

So how do we commit to it? How do we stay accountable? How do we stay motivated to lose weight? Well, that requires goal setting and establishing a powerful WHY, and love and assistance that a life coach can help with. Let’s make this new year the one where you actually stick to your weight loss goals!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight Part 2 – the false motivators

Losing Weight, as mentioned previously, is one of the most common reasons someone would hire a life coach. It’s one of the many reasons people decide to hire me. The reason, however, why my clients want to lose weight, usually digs deeper into more profound limiting beliefs I enjoy uncovering.

Sometimes, I’m able to help them uncover false motivators. Some of these false motivators surround trying to impress someone. There is a tragedy behind this reason though because, usually, there are only three results:

A) The subject is impressed, but their response is underwhelming (or just not what my client expected or wanted).

B) The subject is impressed, the receiver receives all that they were hoping for, but, like an addict’s high, the feeling dissipates over time.

C) The subject is unimpressed.

All three of these events lead my clients back to their normal eating habits…

The take away here is to find a reason YOU want to impress YOURself. I spend a considerable amount of time helping my clients learn self-love and self-care behavior. Most of my clients learn very quickly that my approach is guided toward helping them live through these two extremely important values. They learn, through coaching, that once self-care is achieved and they begin loving themselves, their goals are much more forward focused, self-focused, and sustainable.

Do things for yourself first and you’ll be amazed at the power you’ll have in achieving your goals.

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Losing Weight – it’s all about lifestyle and daily choices

‘How do I lose weight?’ This is the most common question I receive as a Life Coach and it’s also one the highest things people search for online (especially at the top of the year right after January 1st….) It’s a popular question for many obvious reasons, but the most valuable reason is that it is so by far one of the most difficult goals to stick to while seemingly should be so easy…

The issue with this question though, and the main reason why many people start a weight loss program and quit after two weeks* is that they’re asking the wrong question. The stronger question is, ‘How do I change my lifestyle so that I look and feel great 100% of the time?!’

Ask yourself that question and write down all of the things that come to your mind. What are all of the behaviors and practices that continuously motivate you to derail your fitness efforts? Then ask yourself, ‘Why do I need to lose weight?’

With Life Coaching, we dig deep on this question and identify limiting beliefs that force you to take part in the most common attribute to weight gain – stress eating and social eating. Tackling these issues has helped my clients begin a foundation that leads to PERMANENT, SUSTAINABLE weight loss.

When my clients come to me with this goal, I explain the science, and how the science behind weight loss is extremely easy to learn and apply to their practical every day lives. We then dig deeper and uncover what has prevented them from applying that science to their daily lives and are able to uncover deep emotional barriers and limiting beliefs toward their connection with food and what they’ve been using food for. That’s where the real work begins!

I’m able to help my clients realize that they do have a choice in what they eat and that choice must be an active choice every single day in conjunction with exercise.

Once the wheels and gears are moving, we then create achievable action items to help keep them on course with this new diet and fitness plan. Milestones are noted, and I’m there with my client the entire way commending them on their progress and reminding them of there ‘Why’ anytime I sense they’re getting off track.

*each year at the gym, right after January 1st, the attendance I’ve seen doubles. Every year, though, I’ve seen that this increase in fitness attendance at the gym reverts back to what it was toward the end of the year right. This reversion starts happening right around January 15th….

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Sticking to Goals and the power of Why

WRITE THEM DOWN! Keep yourself accountable. Keep them visible, post them everywhere. How do you stick to your goals? Focus on why it’s important to achieve that goal. Make sure your ‘WHY’ is the most powerful why you can possibly think of. Why do you want to lose weight? To impress some girl? Then what? Do you think it’s better to lose weight so that you can feel great 100% of the time? And not just at the beginning of the year?

Focus on WHAT your goals are. Then focus on HOW you’ll obtain them. And, finally, WHY. And dig deep for your WHY. Without a strong and foundation setting WHY, sticking to your goals is impossible.

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE