Rubina Gulati - Life & Weight Loss Coaching

01/22/2024

First take at some meatless lunch prep. Made some bowls with quinoa, black beans, roasted cauliflower and sweet potato and some pumpkin seeds and feta and underneath are some greens. Will top with a honey mustard dressing.

Will see how satisfied I am and how they keep my energy up.

Not ready to go full vegetarian, but open to playing around with one day a week and in this case, made three lunches at once.

10/29/2023

❤️❤️🎈

“I realized why I was funny on Friends... Beause I was just showing off for her! She’s very pretty and I just wanted to make her laugh all day long”
- Matthew Perry

07/27/2023

VACATION EATING MADE EASY

I love asking my clients simple questions to help them reflect on their behavior.

“Do you like your reason?” has got to be one of my favorites.

It helps us get out of thinking a food is good or bad for us – it’s simply food and do you like your reason for enjoying it?

It’s a question I leaned on as I prepared for our recent family vacation through the Pacific Northwest.

But before we left, I spent some time thinking about the experiences I wanted to share with my kiddos – such as outdoor dining with a view – while also feeling good when I returned.

That meant I wanted to have the flexibility to enjoy some delicious meals out but to also pay attention to what I was putting in my body.

So, I made some decisions ahead of time – in what I call a vacation plan.

It included some basics I use to care for myself, such as:

✅ 8 glasses of water a day
✅ Sleep 7-8 hours
✅ Walk 30 or more minutes (easy peasy when we’re sightseeing…)

It also includes a few more specifics, such as:

✅ Avoid salty meats (they dehydrate me).
✅ Drink up to two cocktails a day (more than that will affect my sleep).
✅ Enjoy an appetizer or a dessert, but not both in one meal.

Here are a few reasons that this process was helpful: first, I chose these. I didn’t follow someone else’s list of do’s and don’ts, so I was less likely to rebel and throw them out the window.

Second, by thinking through a few of the foods I wanted to include and others I didn’t, there was less negotiating or impulsive decisions at mealtime. That means I could relax and pay attention to my hunger and eat what my body needed.

And last, when I asked if I liked my reasons – I easily answered “yes.” I didn’t take anything off the table or put restrictions on what I’d eat.

That meant I could simply focus on the people I was with.

p.s. Want to learn more about what it’s like to be more at ease around food while working on your weight loss goals? Join me for a no-obligation Food Freedom Session. You and I will hop on a 1-on-1 zoom call and I’ll share a simple tool you can start using now to begin eating with more awareness and ease. Click on the link in bio and let’s connect.

07/13/2023

YOUR EATING HABITS AREN'T MEANT TO FIT INTO A NEAT LITTLE BOX, AND NEITHER ARE YOU.

I love when I can see ways that my eating habits have changed.

I’m packing for a family vacation this week and decided to use this plastic container to pack some toiletries.

The box is from a diet program that was intended to hold a serving size of fruit. The idea was to eat specific servings of foods…and voila, weight loss would occur.

When I look at it now, I think pretty much what I thought then…that’s not a lot.

I’m sure it was one of a few servings of fruit for the day, but still…

Since then, I’ve adapted my eating habits that focus on my hunger. Instead of relying on a set of portion sizes, calories, or macros, I rely on my body’s cues.

When I began eating this way, I had to work through the *thinking* that came up when I tried to change my habits that sounded like…

I don’t know if I’m doing this right…
How can I lose weight without counting calories?
Will this work?

Once I could see that these thoughts were natural, I could experiment and see if these tools actually worked for me.

And they did.

And now when I throw that plastic box in my bag, I’m grateful that I was curious enough to try a different way of eating.

I love that I’m not looking for tools outside myself to show me what my body needs.

Instead, I’ve developed a sense of trust with my body.

It's freeing to not have to weigh and measure my food and instead focus on what’s nourishing and to enjoy eating it until I’m satisfied.

After all, our eating habits aren’t meant to fit in a neat little box, and neither are we.

I'd love to share more about how you can have more freedom around food, and have tools that go with you wherever you go – like on vacation.

Click on the link in my bio to join me for a no obligation Food Freedom Session where I’ll share a simple shift that you can start making today to have more ease around food and to start developing a way of eating that supports your life and helps you sustain weight loss.

06/30/2023

A DIFFERENT KIND OF LOVE STORY

My favorite white jeans felt a little snug this week.

I’ve gained a few pounds since last summer so that wasn’t a surprise.

But what I chose to do with that information was different.

Sure — my brain first went to fret and wanting to solve for the reason.

Then I gently reminded myself that my body isn’t a problem to be solved.

I’m committed to taking amazing care of *this* body — at all sizes.

So, I decided to buy a pair of white shorts that fit well because I want to feel comfortable in my skin now.

As I bought a larger size, I had to remind myself that sizes only have meaning from how we think about them.

The number on the tag doesn’t make me more confident, but how I *feel* in my clothes does.

Clothing should fit our bodies…our bodies don’t have to change to fit clothing.

It’s a lesson I’m still learning, and one that I got to practice this week.

And when I treat myself with respect, I’m more likely to make positive choices like eating what fuels my body and moving it in ways that feel good.

Bodies change. It’s normal, and this won’t be the last time the scale goes up or down.

But what I do know is that I’m committed to taking loving care of myself — no matter what.

Want help writing your own body love story? DM me. I’d love to help.

06/23/2023

Love savory and sweet? Me, too!

Can’t get enough of these savory watermelon salads this summer.

These have been a perfect side with dinner prepped on the grill.

06/07/2023

My training on the “5 Keys to Being More Consistent” was FIRE! 🔥

It could be just the thing you need to start making progress on your goals.

Understanding how we use consistency against ourselves and how to stop doing that is EVERYTHING.

DM me if you want me to send to you the recording.

You’ll be glad you did. 👏👏👏

06/05/2023

I'm creating a new training to share on consistency...but first, fill in the blank for me...

04/23/2023

WANT TO FEEL BETTER IN YOUR OWN SKIN? DO THIS FIRST.

With the weather warming up, many of us are shedding layers of clothes and we may start to scrutinize our bodies.

If you’re standing in front of the mirror thinking you want to shed a few pounds before summer, do this first.

Simply begin listening to what you’re telling yourself.

Notice what you’re saying and how you feel when you speak to yourself that way.

Many of us are pretty sh*tty to ourselves on a regular basis. We want to believe that our bodies make us feel badly.

But the way we *feel* comes from how we *think.*

Do your best to suspend judgment here. Remind yourself that the negative thoughts coming up are *normal,* and are simply a habit.

Want to feel better? Weight loss isn’t the first step to getting there.

Instead, start making the tiniest shift in what *you say* to your reflection.

What can you appreciate about your body today? How about…

My body is capable.
My body is strong.
You take amazing care of me.
You show up for me every day.
I’m learning to take better care of you.

One thing I know for sure is that losing weight won't make us feel better until we shift our thinking.

And learning to think differently takes practice.

It’s all like learning a new language.

The order of the words seems foreign to us — unnatural and incomprehensible even.

As we’re exposed to more neutral and kinder references to our bodies, the more familiar they become.

And when we practice using kinder language with actions that support intentional weight loss, we lay a foundation for sustainable changes.

Want to learn more? Use the link in my bio to schedule a free chat with me where we can explore how coaching can support your goals.

03/17/2023

SHE SAID WHAT?!

Yep -- we all have them. Those pesky little sentences in our brains that talk us into eating more than we need.

For some of us, it's on weekends and holidays.

For others...it's after restricting or telling ourselves we've been "so good."

The key is to tune in and start hearing how you're talking to yourself so that you can realize that 1) you're normal 2) you have choices...you're not at the mercy of your old thinking.

Learning to *think* differently about what we're eating is a step towards changing our habits, and losing weight for good.

Want to learn more? Let's hop on a call and see how coaching can help support your weight loss goals. You don't have to figure this out alone.

03/10/2023

Air fryer eggs for the win! Love this idea from .

I already had silicone cupcake liners…sprayed them with olive oil spray, cracked eggs, sprinkled with salt and cooked on air fry for 10 minutes.

Gotta love easy meals.