Road to Weight Loss (Part 6 of 6)

Today is the end of our 6 week healthy living and weight loss series designed to put you in charge of your own weight loss journey. Non gimmicky and geared to today’s savvy consumer, you now have valuable tools and insight, that when applied, will propel you not only to significant weight loss but a more healthy, energetic and carefree lifestyle.

Not seen in traditional weight loss programs, these 5 principles, when applied, are more effective and long lasting than traditional dieting practices we read and hear about in mainstream media today.

A review: Five mind connections for weight loss.
1. Use movement for inspiration
2. Think progress not perfection
3. Focus on what matters
4. Stay aware. Weigh daily.
5. Live life joyfully

We end our series by exploring this last connection-live life joyfully.

How our realities are shaped. The NYC Metropolitan Museum of Art has an exhibit on how movies affect our reality. I have not seen it yet, but can only imagine that it has to do with how our realities are shaped by what we see, and in turn how we interpret these realities into our own lives.

Today, an increasing number of consumers are choosing to limit their viewing of today’s news and instead are opting for more favorable activities that emote positive emotions. And many people, including myself, believe the creation of positive living environments is essential to initiating changes in our own lives.

In the past, I disregarded this type of thinking and instead opted for a more staunch position that no one can alter my emotions except myself. Some people today have a similar stance. Unfortunately, such an uncompromising demeanor places one at a severe disadvantage when aiming to live a more lean and energetic lifestyle.

Emotions are affected by environment. Scientists know emotions are affected by surroundings. It’s now clear scientifically that we can alter a healthier state of mind through positive thinking, and brain rewiring. I am not referring to Pollyanna behaviors where one may get run over by a truck and instantly see the positive points of being flattened by tons of metal! I’m referring to scientific data indicating how we may rewire our brain circuits to alter a multitude of habits. As of lately with books like The BrainThat Changes Itself by Norman Doidge, M.D. and Perception, Memory and Emotion: Frontiers in Neuroscience edited by T. Ono, health professionals, including myself, are taking the brain circuit and positive emotion behavior change theory more seriously.

I’ve implemented positive emotions and joyful living successfully not only on myself, but on people I coach in creating more healthful meaningful lives. It now forms the basis of my coaching. I no longer avoid the idea of positive psychology and joyful living as a gimmicky self help approach, but instead have learned this is the best approach for bringing about change.

Positive psychology gets a bad rap. Some people still believe adherents to positive psychology simply add positive words to their vocabulary, and eliminate negativity in their environments to invoke behavior change. Perhaps this is why positive psychology advocates often receive a bad reputation. Positive psychology like many concepts is part of a much broader manner of being. It may start out as simply changing thoughts from the negative to the positive, such as replacing the words, “I cannot pass up a donut at the office because everyone is eating them” to “I can pass up this donut at the office because I have the capacity to do so.” In actuality, the use of positive psychology is constantly evolving as the person is able to handle more difficult challenges.

Weight loss is about engaging the right brain. Here, an example of how positive living can play an instrumental part in weight loss success. One client of mine that has made rapid strides in weight reduction was at a standstill. He was intuitive and knew what was getting in his way of continuing to lose weight, but he wasn’t taking the leap to the next level. A positive approach to this as a health coach is to be patient and stay with him as he figures it out. The best approach at his particular stage was not to offer analytical left brain-advice (he has heard all the dieting techniques and has followed the advice) but to offer inspirational right-brain thinking.
Living joyfully regardless of starting point.

Allowing this client to figure it out in an environment that doesn’t dampen his spirit is best. This is where living joyfully regardless of where we are starting from is most important. As a coach, positive approaches might include filling the gaps of information but more often they include approaches that initiate right- brained creative thinking, and less analytical left- brain thinking. It is true, weight loss requires analytical thinking, but to move beyond sticking points in our weight loss journey, we must engage the more emotive right brain side. Helping this client to connect with successful people similar in age and circumstances was all he needed to move to the next weight loss level.

You can do this! In the next few years, rewiring neuropath ways for weight loss through joyful living and positive behavior changes is going to stand apart from all the quick fix dieting regimens that consumers are inundated with in today’s information overload society. My challenge to you is this: Can you make this the year of living smart by jettisoning dieting hype and reverting back to the basics of weight loss and healthy living by practicing the five mind connections developed in this weight loss journey series? If you get a chance, let me know how you are doing. I’d love to hear! Best to you.
Kim

Road to Weight Loss (Part 5 of 6 Weeks)

This is day 36 of our 6 week journey to weight loss. Last week we focused on not allowing ourselves to get inundated with the abundance of health information available. Recommendations focused on research that indicates will power gains from healthy living practices increase confidence I. Q. And in turn more naturally increase inclinations for more specific training and healthy living data without feeling overwhelmed.

By now, you may be ready to receive more detailed information such as best cardiovascular exercises for maximum weight loss, top foods for stabilizing blood sugar for enhanced weight reduction, and most effective strength training principles for continued weight loss and weight maintenance.

If you are ready, we begin today with strength training principles for the novice. If you need more time, continue focusing on the 5 mind connections and you can refer back to this article later when you feel compelled to initiate more specific details. There is no hurry. Work at your own pace, but focus on what really matters by reviewing parts 1-4 of The Road to Weight Loss. Continue to eat less. Know that simple is good and do not get distracted by thinking elaborate weight loss plans are more effective.

It’s never too late
It’s never too late to gain strength. Our bones and muscles have an innate capacity to respond to stimuli by growing in size, density and strength. Studies show that stronger muscles not only burn more calories while engaging in actual strength exercise, but they have the increased capacity to burn more energy even as we rest. Here’s how to smartly begin.

Learn proper technique and keep weight low
In the beginning stages of a weight training routine, take 3-4 weeks to learn proper technique while keeping the weights light. Think of this process as setting the stage for smart progressive gains in strength, muscle tone, and muscle density. Skipping these two factors, proper technique and light weight, in the initial stage increases injury occurrence which is the number one reason people stop training. Don’t let this be you. Keep the weight light enough that you can practice good form without any struggle. The temptation to increase the weight amount will be looming, but realize it is the tendons and ligaments of the body that really need sensible conditioning in these opening weeks even if your muscles are saying “give me more.” Be patient. Be Smart.

To hire a trainer or not?
If there was ever a time to hire a trainer it’s in the opening weeks of a weight training routine. A personal trainer will show you what machines/fee weights to use, how to set them up, and what weight to start with. A top notch trainer trained in motivational interviewing can help you in the opening weeks to make sense of a routine suitable for you. It will involve questions about your lifestyle, how much time you can commit to exercise, what type of job you have, past injuries, health status, motivation levels, reasons for initiating a strength program, and other pertinent information that is helpful in planning an individualized strategy. A good trainer is well worth the money as making sense of the implementation of a strength routine is paramount when considering that most people do not continue a strengthening program for longer than a few weeks.

Going It Alone?
If you need to begin a strength program on your own, most gyms have attendants that can show you how to use the machines. There should be no cost for them to show you how to set up each machine. If you never strength trained before, and you will be training on your own, have the gym’s attendant show you how to set each piece of equipment or see the tips below for various starter exercises.

Tips on form
Leg press
Press through the heels and keep head back. Back should feel firm against the seat as you press the weight. Do not lock out the knees.

Latissimus dorsi pull down
Keep chest upright throughout and lean back slightly as you pull bar in front of upper chest. Do not pull behind the neck.

Seated chest press machine
Keep head back. Firmly plant feet with knees over the ankles. Engage chest muscles to press.

Seated shoulder press with dumbbells
Keep back supported on upright bench. With palms facing in, press bar -bells up and slightly forward of the head. You may advance to standing position, but keep stomach stabilized. Be extra cautious with overhead shoulder presses as this is one exercise that injury occurs more often since the shoulder joint is highly mobile.

Standing bicep curl against wall
Keep knees slightly bent and stand against a wall for support. With barbells in each hand curl arm upwards through a full range of motion. Progress to unsupported.

Repetitions and sets
Practice 15 repetitions of each exercise in the order as described above. Repeat cycle one more time completing 2 sets. Practice slowly and deliberately and use a light enough weight that 15 repetitions are not a strain.

How often

Practice this routine 2-4 times a week for the first three weeks preferably having a day or two off in between. Increase the weights by no more than 15% each week. Remember, your goal in the opening weeks is to practice good form and allow your tendons and ligaments to get adjusted to the increased workload to come.

When you leave the gym you should feel like you could easily have continued exercising more. Don’t be tempted to increase your weights, repetitions or sets. This is a mistake that will ultimately increase the likelihood that you will dread going to the gym your next session. We are not just training our bodies, but we are also training our minds. It’s a process of adjustment. By honoring the process, you’ll increase the likelihood of making strength training a lifelong habit that not only accelerates your metabolism, but gives you the freedom to continue to do what you want to do!

Our Wealth is in Our Health,
Kim

Road to Weight Loss (Part 4 of 6 Weeks)

I Can’t Think! Such is the Title of Newsweek’s recent health article by Sharon Begley. Decision Science, as it is called, has only recently begun to make sense of research on how the brain processes information, but scientific evidence is suggesting we are living in an age of info-paralysis that is very difficult to prevent. Scientists repeatedly show that increased information leads to objectively poorer choices, and often times down-right bad choices.
In our health information overload society where we’re inundated with “do this – don’t do that, eat this – not that” kind of logic, it seems we are doomed for failure when it comes to healthy living and weight loss attempts.

Today is the 29th day of a 6-week journey on the path to feeling good, looking good, and performing great at any age. We begin the 4th week of our trip by exploring today’s mind connection-focusing on what really matters in weight loss.
Stop The Busy Work
Coach of the year in Canada, Michael Bungay Stainier, says it best in his book Do More Great Work, when he says, “You’re up to your eyeballs answering e-mail, returning phone calls, attending meetings, scrambling to get that project done. But when did being busy become a measure of our success?” We know the real work of getting things accomplished only comes when we are doing the real work that matters most.
In you desire to lose weight you may have found it easier to keep reading the vast amount of information, than to process what appears to be most important. If this is you, there’s still time to get yourself going. Before reading step 4 in this article, you may wish to review steps 1 – 3.

Step One: Refer online to Road to Weight Loss Part 1. Post 5 mind connections and read daily for seven days.
Step Two:Refer online to Road to Weight Loss Part 2. Use movement for inspiration and increase activity daily for 7 days. Continue posting and reading mind connections daily. Eat less.
Step Three:Refer online to Road to Weight Loss Part 3. Take the motivational test and see if a little help from a local trainer or coach is in order. Continue posting and reading the mind connections daily. Exercise daily and begin implementing the four types of exercise discussed in the last issue: Cardiovascular, muscular strength, muscular endurance and flexibility exercises. Eat less. Focus on what really matters.

Don’t get hung up on all the hype. Here’s what you need to know:
1. You will lose weight if you eat three-quarters to one-half of what you normally eat during most meals of the day.
2. You will increase your success rate significantly if you exercise most days of the week.
3. You will increase your success rate of losing weight and keeping it off if you stay aware by weighing yourself regularly.
4. You will lose weight if you lighten up and enjoy life in the moment.
5. You will lose weight and keep it off if you forgive yourself for not being perfect.

Think of the 6 weeks as a beginning. As you gain willpower from practicing the basics, you’ll increase your confidence I. Q. In turn you’ll naturally want more specifics, but most importantly you’ll be ready to receive more detailed information such as, various cardiovascular exercises for increased weight loss, best foods for stabilizing blood sugar for enhanced weight loss, and best strength training principles for weight maintenance. Best of all-you won’t feel overwhelmed!

For now, continue to eat less and follow these no frills guidelines. Know that simple is good and do not get distracted by thinking elaborate weight loss plans are more effective. If that was true, we’d all be lean. I am confident you will do well.

Ø Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Ø Include lean meats, poultry, fish, beans, eggs, and nuts.
Ø Keep saturated fats, trans fats, cholesterol, salt (sodium), and added sugars low.
Until next week…. Best to you. We’ll meet back here next week.