Leveling the Playing Field
Fit Dad Collective™ is designed to help men optimize mental, emotional, and physical health. Our team helps men uplevel their fitness, nutrition, and mindset in a fun and supportive community.
As humans, one of the things that we often find ourselves struggling with are relationships.
Often, it is the people closest to us that we can feel the “farthest” away from emotionally. We often use the phrase, “we have grown apart.”
The truth is that if we allow ourselves to grow, we will. And, if we are not communicating our growth with the closest people to us, then it will feel as though we are disconnected. So, the answer… is to communicate the work you are doing on your growth journey.
In my programs, I hear women say, “If my partner only had the tools that I do...” Additionally, when my clients are making huge health improvements and their partners aren’t, sometimes they can feel left out, or maybe inspired that they want to do the same. Plus, studies show (and we know) it is easier to adopt healthy lifestyle habits with support and accountability.
Leveling the playing field is when both partners have the same tools so each person can take ownership of them.
For example, if Shawn knows that blaming is not effective, and Ryan continues to use blame, then the problem becomes even more loaded because Shawn feels bad they were blamed, and is also annoyed that Ryan is “ignorant” that blaming is harmful. This is a perfect scenario for uneven tool distribution.
Recently I sat down to think about how I can help my others to experience more growth. The answer was clear. I had to give myself an opportunity to allow others to gain tools. I just didn’t know where to start until I started receiving messages from many clients asking for a referral to a men’s program just like mine. I looked. And looked. And realized that a program for men (exactly like mine) did not exist.
Don’t get me wrong, there are many amazing things out there for men, but my clients were asking for replication of my programming.
I put the requests on the back burner for a while, and then I just couldn’t anymore. With careful consideration, I brought on a team to run the male version of Transform®. It will be called Fit Dad Collective™ (FDC). The name represents the team of men running the program, because you don’t have to be a doctor, dad, or fit to join.
FDC is designed to help men optimize mental, emotional, and physical health. Dr. Mark Novitsky along with Dr. Alex Stewart and Dr. Pri Chakkavarathi will be helping men to uplevel their fitness, nutrition, and mindset in a fun and supportive community.
This work is important AND this work matters because our health gets better with accountability and support. We are committed to help level the playing field to build deeper connections as we grow.
FDC will be delivering its 6-month pilot program June through November. If you have been on the fence learning about our Transform® 6.0 program, this may be a fantastic time to come on a call with us. This is an offer that we won’t have again, and we would love for you to take advantage of it. Details on the men’s program to be released next week.
Talk soon!
Ali
Your Happy Place? It Changes Sometimes.
I had found my happy place. On the softball field. A place that I chose to avoid for years. I was grateful. I was surprised, too. I had been given a gift.
Happy Easter to those who celebrate today. This time of year, spring, has always lifted my spirits.
As a young kid, my softball season started in the spring and ended in late summer. For years, softball was no longer part of my life. Partly on purpose, I became very burned out from the sport and had a less than optimal experience as a college softball player.
In fact, anytime someone would mention softball, I would find a way to excuse myself from the conversation. Everyone would ask if my two daughters had started softball yet. The answer was a quick “no.” It’s not that I wouldn’t support their involvement, but I was not going to push them into playing softball.
This year, my younger daughter, Charlotte, asked to play. So… I signed her up and started some light practicing. As we began our practice outside our house, my older daughter, Betsy, decided that she might like it, too. So… we signed her up.
Next thing I knew, we were in it. We had the equipment and some basic skills and we were ready to go.
I was nervous for them both. I know how long it takes to develop your skills in this sport, and as a perfectionist myself, I wanted to be sure that my girls did this for fun, not anything else. I was worried that they would be bored and then I would have to motivate them to show up. To my surprise, this was not the case.
Betsy, the artist, became obsessed with hitting. She is now constantly asking for me to pitch to her. Charlotte still wants to go to practice which is a big deal.
This past week, I was having a rough day. I could not get out of my head. I could not be in the moment. It was almost as if I had no tools to help myself. Betsy had practice, so we headed out. I had offered my help to the coaches earlier in the season and thankfully they took me up on it. From the moment I stepped on the field that day to help the girls, I found my way again. In fact, when the practice was over I realized that I hadn’t thought about my troubles - not once.
I had found my happy place. On the softball field. A place that I chose to avoid for years. I was grateful. I was surprised, too. I had been given a gift. In fact, softball has always been my gift. I just chose not to see that for a bit.
And, there is more. That evening when I went home, a huge wave of compassion for myself and those who I blamed for my negative college softball experience was present. And, it hasn’t left me yet.
This message is to say, you may find your happy place somewhere unexpected. And, I urge you to find it. Go to the place where you are out of your head and into your body. Make this a practice. You will be so glad you did.
XO-
Ali
Do You See Yourself?
By seeing myself, I have become more compassionate to myself and my circumstances. Reflections on what's allowing me to take some steps forward on my own self-development path.
I wanted to share a reflection I have had over the past couple of months, which really allowed me to take some steps forward on my own self-development path.
There are times that we have faced difficult situations, and we may have had the thought, “It was hard, but it made me stronger.” I have to be honest, I struggled with this a lot. And, here is why.
I didn’t want to be compassionate toward the “thing” that gave me a hard time. I didn’t want to be thankful to the “circumstance” for the pain I felt. I didn’t want to believe that I needed to feel pain, to become who I am.
I spent some time on this, and I came up with a belief that serves me so much better.
It wasn’t the difficult circumstance that actually made me who I am. It was the circumstance that allowed me to see who I am. It didn’t make me… It allowed me to see myself. I was always going to be who I am; I just see me so clearly now.
When I had that revelation, everything felt lighter. Circumstances that pushed me to fight were no longer difficult to feel compassionate toward.
By seeing myself, I have become more compassionate to myself and my circumstances.
Now, I am on a mission, a journey, to see myself fully. This means I don’t shy away from pain. I don’t choose pain later. I bring myself to the present. I get to know myself more and more with each bit of present moment living I engage in.
It feels good to be seen… by me. When we can see ourselves, we are more willing to be seen by others. We stop holding back. We aren’t afraid of disappointing others. We are ok with no longer subscribing to all the people-pleasing. We stop trying to fix everything and everyone. We stop carrying the heavy burden that was never ours to carry.
What would it take for you to see - you?
Look how far you have come. Look at all you have done. Every possibility that you have ever thought of, and even ones that have not yet been discovered, are available to you.
I see you… more clearly than ever… because I see myself now, too.
Sending you love!
Xo Ali
Do GLP-1 Medications Have To Be Continued Indefinitely?
Several months back, an article came out discussing how GLP-1 (glucagon-like peptide-1) medications are more likely to cause muscle loss. More recently in the media, there is much discussion on what happens after coming off of a GLP-1 if it is used for weight loss. Here is what we found out.
Several months back, an article came out discussing how GLP-1 (glucagon-like peptide-1) medications are more likely to cause muscle loss. More recently in the media, there is much discussion on what happens after coming off of a GLP-1 if it is used for weight loss.
The GLP-1 medications, Saxenda® and Wegovy™, are FDA-approved for weight loss. GLP-1 medications stimulate the secretion of insulin and slow the release of glucagon in your body, influencing blood sugar control. They also slow gastric emptying and are powerful appetite suppressants. With this being said, there are potential side effects, and these medications are not magic bullets. What I mean by this is that anyone on a GLP-1 has to combine it with lifestyle (nutrition, exercise, mindset, stress management work, and sleep) to allow it to be most effective.
For example, if someone was on a GLP-1 and did not make any lifestyle changes, the medication may provide a weight loss result, but it would be suboptimal and there is a high probability that some of the weight loss would include lean muscle mass.
Before I continue, I want to be clear that I use my knowledge as an obesity medicine board certified physician in my coaching practice, but I do not prescribe medications to my clients. With that being said, I do have many clients on GLP-1 medications that they have prescribed through their physician, and they utilize my health programming to optimize the effect of their medication.
I also want to be clear that we MUST remove the stigma of the use of GLP-1 medications. They can be life-changing for some, and anyone who is getting optimal weight loss results on GLP-1 medications is working for it. The medication is often just leveling the playing field to allow their results to happen.
Optimal weight loss is muscle maintenance with fat loss. So, I loop back around to my original point regarding GLP-1 medications and muscle loss. You see, it is not the medication that causes the muscle loss. It is the decrease in appetite that makes many not want to eat AND if they are not aware of their proper nutrition needs (especially protein), then yes - they will lose muscle mass. To top it off, if individuals on GLP-1 medications are not strength training, they will also be more predisposed to lose muscle mass. Without adequate protein and strength training, for every pound on the scale lost, we could lose up to 25% lean mass.
To answer the question.
GLP-1s do not directly cause muscle loss, but they do indirectly because of the lack of appetite that they bring about. And, if individuals on GLP-1s are not being guided in their nutrition, then this is going to put them more at risk for muscle loss.
All of this information, I give to discuss the next question, which I get all the time. If I start a GLP-1 medication for weight loss, will I have to continue it forever? The answer is maybe. And here is the reason.
First, if an individual is already prediabetic or diabetic, then using a GLP-1 will benefit them for the control of their diabetes and also their weight. There is a good chance that this medication will be needed indefinitely, especially if it is tolerated well. The recommendation for optimal health will have to include nutrition and exercise principles.
Let’s discuss if a GLP-1 is used outside of the diabetic individual.
If individuals on a GLP-1 (not prediabetic or diabetic) lose weight without optimizing nutrition or exercise, then they will lose muscle mass. If they stop the medication and their appetite comes back even slightly, they now have a lower basal metabolic rate and could regain weight, even with only consuming a few extra calories. So, if lifestyle changes such as nutrition and exercise are not willing to be made, then most likely this individual will need a GLP-1 long term.
NOW - I HAVE GREAT NEWS, TOO!!!!
Individuals who use GLP-1 medication and implement proper nutrition, exercise, sleep, stress management, and mindset changes can lose weight without sacrificing ANY muscle mass. My clients who use GLP-1 medications DO NOT LOSE MUSCLE MASS.
Keep in mind, It is not a requirement that my clients disclose GLP-1 use, but if they share this information with me, then we prioritize monitoring their InBody scans.
When individuals optimize their body composition by maintaining lean mass and losing just body fat, then their basal metabolic rate stays consistent and there is a possibility that they can come off of the GLP-1 and maintain their fat loss simply by continuing their lifestyle modifications.
In our programming, we offer strategies to make sure you are keeping your lean mass, preserving your basal metabolic rate, and if you are losing anything, it is body fat.
Enrollment for Jump Start™ and Transform® opens on Friday, March 31st, AND we are having an amazing MERCH MADNESS swag-a-thon. To earn all of the gear, you will want to enroll by April 2nd!!
All You Can Eat?????
Long term sustainable change is about taking control and rewriting the script. It is possible for us all. It is not a quick fix strategy, but it is a worthwhile investment.
We had the wonderful pleasure of cruising on the Disney Fantasy this last week. We enjoyed amazing food and drink and unforgettable family connections.
We saved a few days to then enjoy some time at Disney World. One of our favorite restaurants, Mia’s, is always a must-eat while we are visiting. Mia’s is an Italian restaurant with an All-You-Can-Eat Saturday and Sunday brunch.
It gave me some time to think about the message behind All-You-Can-Eat. Think about the phrase; what message is it giving you?
To me, it says: eat all that you can at a bargain price. What a deal! It does not tell me to be in tune with my hunger cues and eat the amount that feels right for my body in that moment.
So - I played with the words. When I rephrased it, I decided on: All-You-Care-To-Enjoy. A simple tweak in the words changed everything. It puts me in control - it’s all that I care to enjoy. So, I have to be in tune with my hunger and intuition on what will satisfy me.
In a sea of amazing options on Mia’s menu, I decided that I would work the menu, not have the menu work me over. I thought about what my body was asking for despite all of the one of a kind offerings. Here is what my body said: Americano with milk. Italian Egg Scramble, Sunday Salad, Avocado and Tomato Salad. It was delicious. Perfect really. I left feeling satisfied and also energetic.
It was All-I-Cared-To-Enjoy.
And guess what? When I am hungry again later today, I will eat all that I care to enjoy, too.
Long term sustainable change is about taking control and rewriting the script. It is possible for us all. It is not a quick fix strategy, but it is a worthwhile investment.
Friends, you are precious cargo. Don’t you forget it.
We have so much happening at LCWP. In the coming year, it is our goal to share our principles we have been using in the physician community with upcoming programs that are being created as we speak. Let’s just say that we have been dreaming about this for some time - and the time is now!
If you are a woman physician, I invite you to learn more about our 2 programs that are opening for enrollment in less than 2 weeks.
Jump Start™ 5.0 begins May 1st. Transform® 6.0 begins June 5th. When you enroll in Transform® 6.0, we are including Jump Start™ 5.0 in your investment if you enroll by the program start date (May 1st).
So much value. All of our programming is new, with the addition of 24-weeks of fitness programming with our new app, as well as the addition of our Core and Floor™ program with our highly specialized physical therapy team.
This spring we will be offering our most effective program to date.
Next Steps:
Join the Jump Start™ Interest List
Join the Transform® Interest List
Not sure which program is right for you? Schedule a free consultation with us!
Jump Start™ has plenty of space, but we do cap Transform®. If you want to be sure you are confirmed for the spring, we do offer early enrollment by consultation only.
Have a wonderful week, and talk to you soon!!!
Xoxo
Ali
Dream With Me…
As I start to dream up other opportunities to further my mission of health optimization, I asked one of my coaches what her dream job would look like. Becca Failla, a coach for nutrition, fitness, and mindset, shared her dream.
I am blessed to have the most amazing coaches who serve our clients at LCWP.
As I start to dream up other opportunities to further my mission of health optimization, I asked one of my coaches what her dream job would look like. Becca Failla, a coach for nutrition, fitness, and mindset, shared her dream.
Her response was so beautiful and put fire in my belly! It gave me hope and belief in what is possible for our mission.
She wrote, “My dream job is to help women become free from diet culture and become confident, strong powerhouses physically, mentally, and emotionally.
My dream job is to help individuals be the best versions of themselves so they can change the world.
A job that allows me to financially help support my family and give my daughter, Violet, opportunities to grow and develop into what I described above.
My dream job allows me to spend time with my family and not working necessarily full time traditional hours.
That looks like training women physically through programming and coaching.
I want to educate about nutrition, lifestyle, and mindset.
I don’t want to drive the ship but help power the ship and move it to where it’s going.
Specifics are hard. It’s more about the life a job can give then the tasks.
I’ll keep dreaming but it’s a good start.”
Chills all around. I build my company with coaches who share my mission.
We have so much coming … when I say something for everyone… that is what we are creating.
Join us now while we are currently existing in this phase of palpable energy. The energy is undeniable. It is transferable.
We have brought our best to our upcoming Jump Start™ and Transform® program!! Interest list open, reveal call 3/31, and enrollment officially opens 4/1. Get on the interest list.
Coach Becca is taking on a lead role in Jump Start™, 5.0. The topics are amazing! Learn about all of them HERE. Plus, in Jump Start™ 5.0, you can expect a daily workout ranging from floor and core to strength.
We have a large number of spots available for Jump Start™, but we do cap Transform®. If you absolutely want to secure your spot in Transform® 6.0, we are offering super early sign up by consult only. Take advantage of a free consult.
We can’t wait!!! See you there!
Xo,
Ali
Are Things Ever Really Coincidence?
It wasn't a coincidence that I met my team all because of my shoulder injury. I am proud to announce that Daria and Alex Stewart will be joining me for Jump Start™ 5.0 , beginning May 1st.
This past summer, my youngest daughter wanted to have a softball catch. It has been quite a while since I have thrown a ball, and unfortunately I overstretched my shoulder and then went on to develop shoulder tendonitis. The inflammation was mild at first, but because I pushed through, it got worse. By the time I showed up for our G.O.A.L.S. Society® retreat in the fall, my tendon was so inflamed that it was visible.
I am admitting this because as much as I can tell you all to slow down and take care of yourselves, I don’t always take my own advice. When I returned home, I knew I needed to see a physical therapist. Thankfully, Dr. Katie Jobbins had diagnosed my condition at the retreat, so I knew what I needed to do.
I got a recommendation for a physical therapy group that catered toward athletes, and called upon my return from Utah. They were able to fit me in the next day with my PT, Dr. Alex Stewart. In my mind, I figured I would need 8-weeks to start feeling better.
When I walked into the training room, I met Alex and knew immediately that he could help me. I just knew. After my evaluation, he recommended a plan… and we went for it. And, let me just tell you… a little bit of movement, a little bit of dry needling, a little bit of home instruction… and within 24 hours, I was 50% improved.
Now, here is the best part. I learned that Dr. Alex Stewart is married to the beautiful Dr. Daria Stewart. They are a PT powerhouse couple. Daria just had her first baby and what do you know, she focuses on pelvic PT.
And then my wheels began to spin. In my programs, one of the components that I always wanted to add was pelvic and core PT. This is the basis for core functional strength, and when we get this right, we will be able to safely exercise and set ourselves up for even greater success. I thought, if I could only add a core/pelvic PT program plus some sessions on improved mobility… I would serve my people even better.
It wasn't a coincidence that I met my team all because of my shoulder injury.
I am proud to announce that Daria and Alex Stewart will be joining me for Jump Start™ 5.0 beginning May 1st, where we are featuring:
4-weeks of daily exercise sessions
An 8-session core/pelvis and mobility program
12-CME Credits focused around topics like:
Realistic Goal-Setting
Strategies for Long Term Success
The Truth About Motivation
Body Acceptance: How Are You Talking to Your Body?
The Freedom of Failure
Understanding Your Stress Scale
The Hidden Truths of Willpower
The Reasons You Won’t See Results
Hierarchy of Nutrition
Nutrition for Fat Loss
Nutrition for Muscle Gain
Hierarchy of Exercise
Exercise for Fat Loss
Exercise for Muscle Gain
We are beyond thrilled to offer this program!! You pay for the CME and we include 12-months in G.O.A.L.S. Society®. If you participated in Jump Start™ 4.0, then your 12-month access restarts when you sign up for Jump Start™ 5.0.
If you sign up for Transform® 6.0 before May 1st, we include Jump Start™ 5.0 as a BONUS!!!
Transform® 6.0 is all new programming - EVERYTHING IS NEW… from the content, to the way we are delivering the workout programming. We are also now offering a monthly payment option.
Next step is to get on the Interest Lists. We will be opening enrollment soon!!!!
Jump Start™ 5.0 Details and Interest List.
Transform® 6.0 Details and Interest List.
I am so thrilled to use what I am learning to help you all become the most optimally healthy versions of yourselves!!! In the meantime, I will continue to seek out ALL THE THINGS… just in case a “coincidence” cares to show up again.
Talk soon my friends!!!
Xo
Ali
P.S. Want weekly inspiration and downloadable recipes based on my signature Mindful Macros® nutrition program? Sign up HERE!
This Is Your Time
Spoiler Alert. There are only 24 hours in a day. How can we help each other? How can we model self-care for our kids? We have to start honoring our own time.
Spoiler Alert. There are only 24 hours in a day. And, I can’t change that. None of us can.
I want you to think about all the things that occupy your time. All the things that want to take top priority. Right now, if you were to plan out your day, I am betting you could find something to fill every time slot.
Actually, go ahead and do that exercise. Write all of your hours in a day and plug in what is happening.
Then go through the list and notice… do any of the activities address mental health? Do any of the activities help you to take care of yourself emotionally? Do any of the activities help you with your physical health?
My husband Mark and I recently did this exercise. And, while we both had things filling up our days, our days looked very different. Mark had more of the traditional “doctor work” responsibilities that day, while I had more of the child care and daily life work responsibilities. Mark had no self-care in his schedule. I had exercise, cooking a healthy meal, and meeting with my coach as 3 activities that I got to look forward to.
Now, every day is not like this.There are some days when the roles are reversed and Mark has more self-care, and I have less. What I will say is that Mark and I are highly intuitive, empathetic people… so we feed off of each other. Meaning, Mark’s lack of self-care affects me, and my lack of self-care affects Mark. In coaching we say that we can’t make anyone feel a certain way, but we can’t overlook that highly intuitive people take on the emotions of others.
How can we help each other? How can we model self-care for our kids? We have to start honoring our own time.
We have to realize that time may be the most precious gift we have. We get to decide how we use it. My cell phone isn’t worthy of my free time, for example. Saying yes to every coffee date will not help with my self-care. Taking on more work - will not help.
We may disappoint others, but we can’t afford to disappoint ourselves anymore.
Take a few minutes this week and take inventory on how your time is being used. Is that good enough for you? Are you snobby with your time? It is yours. You get to decide.
Talk to you soon!
Xo Ali
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
How Emotional Regulation Can Improve Your Results With Coaching
We can change our thoughts all day long, but if we are not emotionally regulated, this is much more difficult. Imagine trying to park a car doing 100 miles per hour. This is what we're doing when we try to manage our thoughts without regulating ourselves.
As I get ready to deliver my talk, “Walking on Solid Ground through Emotional Regulation”, at the Women Physician Wellness conference in Grand Cayman, I have tremendous gratitude for what I get to do every day.
For the past 5 years, I have used exercise in my coaching programs for many reasons. Yes, it is to strengthen the body, but it is also a very powerful grounding technique. In fact, I personally start all of my coaching sessions with movement before we get into the cognitive side of things.
What I found through this method is that we are able to take our clients to a lower stress level with more emotional regulation. So, they are better able to access powerful thoughts that will serve them.
While I love to use exercise for this grounding purpose, there are many other techniques that can help achieve a similar effect. And, I use many of these as well. The 5-4-3-2-1 technique is just one other example: 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 thing you can taste.
We can change our thoughts all day long, but if we are not emotionally regulated… this is going to be much more difficult. Imagine trying to park a car doing 100 miles per hour. This is what we are doing when we try to manage our thoughts without regulating ourselves.
Start to explore what helps you to feel the most grounded and regulated. Add this into your daily routine, even if it is just a 2 minute commitment. Start small, build when you see the benefit that emotional regulation brings.
Sending you lots of grounding energy this week.
Xoxo
Ali
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Are you prioritizing your priorities? 💕
If we let go of the idea that we can control how others feel, we'll save ourselves a lot of stress and anxiety. Our focus can shift toward working on ourselves. Showing up as our best self is all we can really do.
In my groups, a lot of parenting conversations have been coming up. So, I want to share some of my own recent reflections I had when talking with my husband, Mark.
I said I was ready to make some improvements. First, I recognized I needed to stop the love affair that I was having with my phone. Seriously. The phone needs to not be an active member of our family. It makes me sad to think that my kids have to compete with an electronic device.
As I came up with my plan on how to dramatically decrease my phone usage, my thoughts traveled deeper. I acknowledged that time feels as though it is racing at the speed of light. How are my babies 10, and 8? Weren’t they just born?
I began to think about what is most important to me. Where do I want to devote my efforts? It is clear that my family is my top priority. Every decision involves how it will affect Mark and the girls. I made a huge career move five years back to better our family life. I will continue to make adjustments in order to give them the best of me.
My brain automatically started to think about some past decisions. Maybe I shouldn’t have gotten upset over the obligatory "pasta sauce on white pants hug." Maybe I shouldn’t have raised my voice. Maybe I should have phrased my sentence differently. Should I have held them more? Did I start solids too soon? Do my girls know that I love them with everything I have? What if they don’t feel this?
I came out of my daze and said to Mark, “I’m afraid they can’t tell.” He laughed and asked me to elaborate. I explained how I want the girls to feel unconditional love. I want them to feel confident enough to take a big leap of faith, knowing I have their back. I want them to feel that any burden they may bear, is mine, too. Every heartache they feel is mine, too. Every joy is mine. Can they feel this?
“I’m afraid they can’t tell” is a thought that I automatically generated. It left me feeling uneasy. So, I began to think about all of the evidence supporting the idea that my girls can tell. The fact that both girls are completely honest with me, suggests confidence and trust in our relationship. But, here is the reality. I cannot control how they feel.
Think about this. If we let go of the idea that we can control how others feel, then we will save ourselves a lot of stress and anxiety. Our focus can then be shifted toward working on ourselves. Showing up as our best self is all we can really do. How this is interpreted by others is really out of our control. Please note - this concept applies to children, too!
I am shifting my focus to being the best mom I can. I want to put the phone down. I want to be present and engaged and fun. I want to be spontaneous and create excitement and joy. I want to be the mom that is not afraid to cry in front of her kids because this will inevitably lead to questions. And… questions are good. We can support our kids through their emotions so they can develop healthy coping mechanisms.
The day I became a mom, my world changed. Being a mom is what I value most. I am not perfect, but I want to be the best that I can be. I can’t control my girls’ feelings. But, I can teach them to embrace their feelings. I can teach them to show up as their best selves so they can be positive rays of light, intermixed with the infinite number of feelings they will never be able to control.
Thanks for coming on this journey with me.
Xo-
Ali
P.S. The next round of Jump Start™, our 12-CME, 4 week live coaching program, begins May 1st. Be the first to know when enrollment opens
Click HERE to join the interest list.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Top 3 Tips For Getting Started On a Nutrition Plan
The good news is that you already have a Nutrition Plan… the question is, do you want to change anything? Here are my top tips!
The good news is that you already have a Nutrition Plan… the question is, do you want to change anything? Here are my top tips!
1) Are you willing to make a change and be patient with progress? If not, you aren’t ready.
2) Are you willing to make these changes for 18 months? If not, don’t do it.
3) Are you willing to accept that plateaus are your body’s way of recalibrating the new normal? If not, don’t do it.
If you answered yes to all 3, you are ready. Start by taking inventory on what your goal is, and more importantly, why you want it. Then determine obstacles to create awareness. Finally, make the next best decision towards changing your current nutrition strategy.
Mindful Macros® is the nutrition program I have created and trademarked. It is for the individual who wants to incorporate intuitive techniques with the science of nutrition.
This is a compassionate program that will allow you to get the results you want without weighing, measuring, limiting foods, labeling foods, and stressing over what to eat on vacation.
We discover your Mindful Macros® by knowing your height and your goal.
Knowing your body type is an added bonus because it will help us deliver the best strategy from the get-go.
Nutrition can be compassionate and simple while delivering results. This is what Mindful Macros® is all about.
in our 72-CME program Transform®, we develop your customized nutrition plan, whether it's Mindful Macros®, Intuitive Eating, or counting Macros. Our next class starts in May. Click HERE to join the interest list.
Follow me on Instagram for recipes and tips to help you create your forever food plan. @alinovitskymd #mindfulmacros
You got this.
Xo-
Ali
Brave Enough Conference, 2022
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
Get Snobby With Me!
Getting snobby is one of the most compassionate things you can do for yourself. It doesn't have to cost extra to make you feel special and well-cared for. #snobbywithyourextras
Getting Snobby is one of the most compassionate things you can do for yourself.
I have recently been dating myself. Now - you don’t have to spend additional money to do this- or you can!!!
When Mark and I first started dating, I felt excited 24/7… but we weren’t spending a lot of money. So, where did the excitement come from? The chemistry! The new experiences! The new way of experiencing things I had done one hundred times.
Getting snobby with the language I am using with myself.
Getting snobby with the temperature that I eat my food.
Getting snobby with my nightly bathtime ritual time commitment.
But, then there are also the things that do cost a bit more. One of my dear clients and I will be traveling from one retreat to another. I decided to upgrade to the stretch limo for us. Why? Because we will remember the experience forever. It was so worth it when I shared the limo picture and she responded…"Talk about getting snobby with our transportation!” Getting snobby together will remind us that it is the little things that matter most.
How will you honor YOU, and get snobby this week?
You can check out more on the commitment I’ve made to myself here.
Xo-
Ali
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
What Does Your Desk Say About You?
Decluttering your desk helps with setting boundaries, making space for yourself, relieving anxiety, and so much more. Review benefits of clearing the clutter here. By Ali Novitsky, MD
Is your desk a reflection of your mind, OR, does your mind dictate what your desk looks like?
Could it be a little bit of both?
When I thought about this… I would have to say that it is both for me.
So, when I decide to clean up my desk, am I more willing to manage my mind? A big YESSSSS here.
Decluttering your desk is a great first step to setting boundaries and making space for yourself.
So, I ask you - how would you uplevel your life by committing to decluttering all around?
Some benefits of decluttering:
Boost your mood.
The act of decluttering in itself can be a relaxing task that allows our minds to rest and wander.
Sharpen your focus.
It's easy to get distracted when our desks are messy. Decluttering can help remove that source of distraction.
Energize you into productivity mode.
It feels great to see the end result of our efforts. Plus, a clean workspace can be a great boost to your motivation and productivity levels.
Relieve anxiety.
Clutter causes increased stress levels in many people. So cleaning your space could be just what you need to find some much-needed peace.
Learn more about the importance of making space for yourself in this article.
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
What My Coach Said That Changed Everything
It is often easy for us to set a tangible goal like optimal weight loss, or a consistent exercise routine, or walking your dog more. But, the reality is that our reason for staying consistent to achieve this goal has to be pretty darn EPIC.
One of the things I talked about in my group this week is diving into your WHY.
It is often easy for us to set a tangible goal like optimal weight loss, or a consistent exercise routine, or walking your dog more. But, the reality is that our reason for staying consistent to achieve this goal has to be pretty darn EPIC.
Our goal. Our why. Don’t feel frustrated if this doesn’t come to you right away.
In fact, I wasn’t able to come up with my deep why until I had my session with my 1:1 Coach this week.
She posed a question to me. She asked, “What would it be like if you decided exactly how you deserved to be treated, and didn’t settle for anything less?”
My wheels were turning for sure.
What would it be like? My life?
And then it hit me. I never thought about this!!! I never got extremely specific on what I really wanted. But, my coach took me there. And, as a result, I pushed even further. And, get this… MY WHY BECAME CLEAR.
Goal: To be treated exactly as I want to be treated, starting with me.
Why? Because my pursuit for unconditional self-love will allow me to nurture myself and my precious daughters and husband in the exact way that I want. This will be possible with the royal treatment that I extend to myself. I can teach myself how I want to be treated by treating myself in that way.
I am grateful to my family and my support team who continue to hold the space for me to grow. My coach is amazing.
Xo-
Ali
Check out my podcast episode on finding your WHY for setting health goals, vs. getting getting caught up in the diet culture mentality, here.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
The Year of You
This year, I'm focusing on my true desires, my "why" for what I want, and why I want it. The journey to optimal physical, emotional, and mental health looks different for everyone.
Happy New Year!! Wishing you the most amazing start to your 2023.
This year, I am driving my focus from my core desires. I am inspired to show up for myself in the most powerful way. This is going to take strength to remain aware, courage to consider that my old beliefs are simply old, and resilience to keep going even when it feels super uncomfortable.
I got this. You got this.
What do you want?
Why do you want it?
What are the limiting beliefs posing as obstacles?
How will you strategize?
How will you ask for support?
How will you keep going?
What about when life gets in the way?
There are no failures. There is just more and more data to collect.
But why? Why all the data?
With data comes growth potential.
Why do we want growth?
It is different for us all. Growth allows me to keep peeling back the layers to learn more and more about who I really am.
And, peeling back layers is a bit addictive. It feels good... then not good... then good again.
Commit to the journey that honors who you are… and the destination will be astounding.
Check out my podcasts on (NOT) making weight loss your primary goal this year, HERE, and letting go of the guilt that comes with perfectionism, HERE.
Sending you so much love!
Xo
Ali
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Click here to book a call!
Your Authentic Self is Waiting
The authentic version of ourselves does not get discovered in a glass bubble. We have to choose to leave the bubble (and our ego) so we can get to work.
Inspiration or Motivation?
For me, motivation gets me moving AND inspiration keeps me effortlessly in motion. Inspired to keep moving toward the most authentic version of myself. And, in a glass bubble, this would be completely comfortable and successful without a bump, blip, or glitch.
But, a glass bubble can be shattered, right? If we live here in our bubble, we won’t have developed the tools to discover what it is we are looking for.
The authentic version of ourselves does not get discovered in the glass bubble.
Exiting the glass… we are exposed. Discomfort begins. Thoughts spiral. We may feel like a mess. We may be so overwhelmed that we do not know where to begin.
What do we do? Where do we go? We are sitting at the bottom looking up at a world that at the moment doesn’t seem to make sense.
We have a choice. We can lean in, or find another glass bubble. Maybe we have chosen another bubble up until this point. And maybe, now is the time that we are unwilling to do that anymore.
Glass bubbles don’t seem to be all that motivating or inspiring anymore.
We choose to leave our ego with the bubble so we can get to work.
We decide to go all-in on ourselves. Whatever it takes.
Whoever we may disappoint.
We see glimpses of self-compassion and we feel self-worth.
It feels soothing and light.
We wonder why we kept ourselves in glass for so long.
Then we see others in their glass bubble. Others who we see ourselves in. And - we have a gut feeling. We can see the evolution of another bubble about to shatter. Another brave being who is willing to sit at the bottom so she can rise to the top.
If we look closely, there is glass everywhere. We have started a movement. So watch your step… and keep going.
Xoxo-
Ali
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Find Your Tribe
Your community, who you choose to be around, matters. Take inventory on where you are spending your time. You deserve the most sacred spaces to grow!
They say that we become the sum of the 5 people we hang out the most with. Do you believe this?
Here is my take. We don't unknowingly hang out with random people and just allow ourselves to be like everyone else. Typically, we make an informed decision of who we want to be around.
In healthy circumstances, we choose people who we thoroughly enjoy being around. We gravitate toward people who have qualities we would be honored to take on. Who we surround ourselves with does matter.
One of the things I have had to overcome as a recovering people pleaser, is the realization that I was choosing to stay in spaces that were not good for me. With some massive work on myself and finding communities that encouraged me to find self-compassion and self-worth, I am healing.
This holiday season… I want to encourage you to take inventory on where you are spending your time. You deserve the most sacred spaces to grow. Take a leap, make a change, find a space that will allow you to grow beyond what you thought possible.
Sending all my love.
Xoxo
Ali
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts and YouTube.
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
Get Snobby With Your Extras!
Let me introduce my ‘Get Snobby with Your Extras’ strategy. This strategy doesn’t just apply to food. Let’s allow this strategy to apply to your life. #getsnobbywithyourextras
I often get the question, “How do I fit alcohol into my nutrition plan? How do I fit sweets and treats into my nutrition plan? Can I have cake at birthday parties?”
Let me introduce my ‘Get Snobby with Your Extras’ strategy. But, before I do, this strategy doesn’t just apply to food. Let’s allow this strategy to apply to your life.
You are allowed to have any cocktail you want, but order the best one… and if it doesn’t taste exactly as you hoped - get snobby and say no. You can have cake at every single birthday party you attend for the rest of your life… but if the cake isn’t just how you would love it to be, toss it. Don’t eat the leftover Halloween candy… get the finest chocolate or candy of choice - and enjoy it.
Get snobby with the clothes you buy. I am not saying you have to spend more money. But buy the things that make you feel amazing. If the dress of your dreams bunches at the waist, send it back. If the boots squeeze your toes, don’t wear them.
Get snobby with who you surround yourself with. If you are finding yourself in toxic relationship situations, it is time to set some boundaries and say no.
Invest in yourself, invest in experiences.
This past weekend, I bought the bag I have wanted for 5 years. But, I didn’t just put it in my cart and buy it online. I went into the store, accepted the offered champagne (which was worth it), and bought my bag in person. I got snobby with my experience of buying a luxury item.
Get snobby with the way you talk to yourself. When you find yourself in negative self-talk, decide that it’s not welcome. Get snobby with what you make others' comments and actions mean about you.
Get snobby, just get snobby. You are a masterpiece. You make amazing contributions. You deserve the best.
If you want to dive deeper, you can check out my podcast episode on this topic HERE.
Sending you lots of love this Holiday Season and always!!!
Xo,
Ali
#snobbywithyourextras
P.S. Enrollment for our (12) CME year-long program will open again on 12/26! Click HERE to join the Interest List and be first to know when doors reopen.
Holiday Macro-Friendly Recipe!!
1 Americano
1/4 cup Core Power Protein Milk
1-2 tsp Skinny Salted Caramel Syrup
Combine
CLICK HERE to download my
Women Physician’s Holiday Optimal Health Guide
Join me as we give ourselves the ultimate gift. Improved health and fitness over the holidays.
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts.
My Progress Update From Last Week
To honor our core desires, we have to be lower on our stress scale. My strategies as a woman physician to lower stress and find reconnection in my marriage and family life.
Last Sunday, I shared with you what I was working on this year, based on my core desires of: connection, adventure, peace, and freedom. I am really focusing on connection right now.
I know I am so much more peaceful when I am connected, and particularly with my husband Mark. In my Mastermind Group, we are exploring core desires and how they relate to our stress scale.
What we discovered is that to honor our core desires, we actually have to be lower on our stress scale. Mind-blowing discovery, really.
Today I wanted to share with you what I did this week to lower my stress and find reconnection. I will say that these strategies are working.
The first strategy is that Mark and I now have a dedicated daily check-in that involves 3 categories: parenting and scheduling, couple goals, and business talk.
Knowing this check-in is non-negotiable has allowed me to have less urges to text him haphazardly throughout the day. And if I do have the urge, I can rest assured that we have dedicated time to discuss.
The next thing that we did is huge. We reinstated our weekly date night. We were so good about this… until the Covid shutdowns. And, our new habit became that we did everything as a family. So, we were delighted to find a wonderful babysitter who is now scheduled for weekly Thursday nights.
This past Thursday was amazing. We laughed, we connected, and we get to look forward to next week.
My third strategy was adopting the mindset that I get to unmarry any result. My work is to be present on my journey.
When I bring myself back to the moment - I get to be in my own life as it is right now. I am more in tune and aware of what I am experiencing and why that is.
I have to say, I am proud of myself. I think it is so important that we celebrate and honor ourselves. I am super proud of getting “real” with myself, having the hard conversations, and making the next best decision for myself. We are all doing the best we can with the tools that we have.
So, instead of trying to do better… why don’t we just add more tools to our belts?
Sending you lots of love…
Xoxo,
Ali
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts.
Change Takes Time… And Grace.
What difficult things do you have to face to live your authentic life? Don’t be afraid of what comes up; it can’t hurt you. Walk toward it. I will be walking with you.
One of the things I am focusing on this year is more connection in my life.
I faced the tough reality that while I do love my life, I became somewhat disconnected from it. The best way I can describe this is it seemed as though my life was happening and I was watching it (sort of), but I wasn’t in it. I wasn’t feeling the highs and lows of emotion; it was almost as if I were numb.
Now, this is a hard thing to admit, especially to you all. I am a life coach, I live and breathe this work. I should have it figured out, right? Wrong.
What I discovered is that I didn’t realize there was a problem, and when I did start to notice that there may be, I engaged in some pretty harsh negative self-talk. I was not giving myself the grace and space that I needed.
And, then it hit me. Am I following any of my own advice?
Nutrition- yes. Exercise- yes. Which makes sense that I have achieved my physical health goals this year. But, everything else felt as though it was falling short. My husband Mark and I were not as connected. I felt my parenting was having a negative impact on our girls. I was working non-stop. I had no space because I was not creating boundaries.
I knew I needed to do something. I needed to start with meeting myself where I was, giving myself grace and gratitude. Grace to realize that nothing has gone wrong, but realize what I do and do not want in my life. Gratitude in that I love the life that Mark and I have built. But, now it was time to get in it.
We had to have some difficult, soul searching conversations, we had to take actions, we had to get real. I had to hear it was noticeable that I was not engaged in my personal life the way that others craved me to be. And, that I actually was craving, too.
This. Is. Life.
Life is unpredictable. There is never a perfect time. There will never be more than 24 hours in a day. We will constantly have to work to hold our sacred space. We will have to get rid of toxic relationships. We will have to ask for help. Yes, help. For the love, we all get to ask for help.
So, today… on this beautiful Sunday… I want you to dig deep. What do you need right now? What do you desire? Are you in your life?
Wherever you are, it’s perfect. Just meet yourself there. It is the kindest, most compassionate thing that you can do. And, it will empower you to go on a journey of self-discovery. That is what I have committed to. That is where I am going.
What difficult things do you have to face to live your authentic life? Don’t be afraid of what comes up; it can’t hurt you. Walk toward it. I will be walking with you.
Sending all my love. I see you.
Xoxo
Ali
Want to learn more about how my coaching programs help women physicians achieve optimal health and sustainable weight loss? Click HERE for a private info call with our Concierge team!
About Ali Novitsky, MD
Dr. Novitsky, a Physician Coach, specializes in optimal health and sustainable weight loss. She is certified by the Life Coach School, Obesity Board Certified, and is a physician speaker and fitness enthusiast. Ali helps women physicians achieve their optimal health with brain-based science and intuitive principles that work.
Follow Ali Novitsky, MD on Facebook or Instagram.
Subscribe to Life Coaching for Women Physicians® on Apple Podcasts.