This program will:
1. Give you the motivation to get the job done
2. Reduce food cravings and make your life simple
3. Enable you to lose 8-18 lbs. ( many have lost more) in 30 days
4. Demonstrate how much food choices matter in weight loss and overall health
To enroll in this program please email me email@example.com no later than Thursday March 26,2015
The texting/email program is only 30 days. The main goals are to lose 8-18 pounds by eating healthy clean as well as develop a mind shift that says, “Yes I can do this!” Many have lost even more than 18 lbs in 30 days!
You will need certain foods and I will give you recipes. There is nothing fancy about this plan but you must be willing to commit to 30 days. You will need to be committed and follow the guidelines. You will not be hungry. The recipes are simple and based around high nutrient values. You will not be cooking all day, but cooking is important. All you have to do is follow the instructions via text/email. There is no meeting to attend but I am a text, phone call or email away from helping you with questions you may have.
This is a no nonsense approach that will cause you to lose weight. It is designed for those who want quick, smart progress and understand that mind shifts are a necessity to healthy change. It is not designed for the person who is not motivated to stick to the plan for 30 days. This is a very healthy eating plan and it is not vegan. You will be eating lots of vegetables but you will also be eating an abundance of good fats, proteins and fiber.
The fee is $199.00 for the 30 days. And you may add a spouse for no additional cost.
The only thing I ask is that you do not forward my texts and or emails, or give out my recipes that you will receive weekly. If you have questions, please call, email or text me. All My Best, Kim
What’s This All About?
On October 6th a group of 10 people began a program called 30 Days to Lean.
The people that began this program knew they had to be committed for 30 days. It was not a coaching program but rather an eat this, but do not eat that kind of program. Based on whole foods and an abundance of lean proteins, loads of fiber and good heart healthy fats, the 10 people began my trial texting and email program.
I want you to know that the reason I started this program was to help people solidify in their own minds that what we eat really does matter. What we eat makes the difference in not just our ability to lose weight or maintain weight but in how we feel about ourselves. Food has the capacity to make us feel more alive. Too often people get caught up in trying to exercise their weight off and exercise their way into feeling good. The bottom line is that this approach ceases to work after about the age of 35.
What I often see in the gym is craziness. My goal is to put an end to this by slowing people down in the gym and speeding them up in the healthy eating department. I realize that many people say they eat healthy but cannot lose weight and I really understand how they feel. But the fact is that far too often we think we know what clean eating is and that no one can help us – and so year after year they never get the right help because in their minds they know what to do! This is really crazy thinking. My goal is to change this.
When I designed this program I did so with you in mind. And because I tend to be very analytical when it comes to assessing health related outcomes I sat down with pen and paper to hand and arrived at answers to this single most important question: How can I help people lose weight, gain energy, get less sick, feel more alive, increase their hope for improvements in diabetes, heart conditions, high blood pressure, high triglycerides, arthritis conditions, achy knees, achy back, sleeplessness, and a whole host of other ailments that are improved dramatically with eating well and exercising less drastically and more smartly?
This was the big question I asked myself, but yet I had to figure out a way that I could have people experience what healthy eating really is instead of just reading about it and trying to put the pieces together on their own. And so, my goal was to keep it simple – simple like we want our lives to be. And further this plan had to have quick weight loss and feel good results as well as elements one would adhere to as part of a healthy lifestyle without being gimmicky or like you were on some insane 1000 calorie restricted diet.
Back To The First 30 Days To Lean Group
And so my hope for this group was not just that they lose 8-18 pounds in 30 days ( of which many already surpassed in 21 days) but that they feel better, and would have a clearer understanding of what eating for health and weight loss is truly about. I also wanted to use it as a jump start for higher levels of motivation.
And The Results of 30 Days to Lean/ Real Stories of Positive Impact and Weight Loss
Here’s the Raw Data. 10 people 30 days.
Evette: 12.5 lbs lost.
Sandy: 10.2 lbs lost.
Matthew: 24 lbs lost. Note- wife lost 12 lbs as well.
Deb: 5.5 lbs lost.
Paula: 18 lbs lost.
Janet: 10.1 lbs lost.
Mary Ellen: 8 lbs lost.
Kelly: 6 lbs lost.
Stephanie: 2 lbs lost.
Lorraine: 3 lbs lost.
Their Perceived Compliance Level
Evette: 12.5 lbs lost. 87% compliance.
Sandy: 10.2 lbs lost. 95
Matthew: 24 lbs lost. 99% compliance.
Deb: 5.5 lbs lost. 90% compliance.
Paula: 18 lbs lost. 97% compliance.
Janet: 10.1 lbs lost. 90% compliance.
Mary Ellen: 8 lbs lost. 70% compliance.
Kelly: 6 lbs lost. 50% compliance.
Stephanie: 2 lbs lost. Little compliance due to life events.
Lorraine: 3lbs lost. Morning shake compliance mainly. Too difficult to implement with other family members.
Individual Comments Regarding Changes
Evette: 12.5 lbs lost. 87% compliance.
Sandy: 10.2 lbs lost. 95 % compliance.
Matthew: 24 lbs lost. 99% compliance.
Deb: 5.5 lbs lost. 90% compliance.
Paula: 18 lbs lost. 97% compliance.
Janet: 10.1 lbs lost. 90% compliance.
Mary Ellen: 8 lbs lost. 70% compliance.
Kelly: 6 lbs lost. 50% compliance.
Stephanie: 2 lbs lost. Little compliance due to life events.
Lorraine: 3lbs lost. Morning shake compliance mainly. Too difficult to implement with other family members.
Mary Ellen: 50’s
General Group Comments of Interest
The foods were delicious. Lots of great recipes. Being in control feels good. It’s a stress free way to lose weight. Receive 1 email weekly and follow it. I am not at the mercy of my cravings any longer. I stress less. I think about food less, but really enjoy it when I eat. Kim said she was going to slow us down to speed up the weight loss and that is exactly what happened. The texting and emailing was perfect for my lifestyle. I just followed Kim’s plan and occasionally texted to the group. No stress. This is not a diet. It’s a way of eating. I thought I ate healthy before but I really did not. I’ve been trying to lose the last 10 lbs for 10 years and finally it has happened. I want to lose a few more though. I lost all of my weight in my stomach. I did not have to count calories. I want to continue eating like this. I have more energy and can pick up my grandchild without strain. I feel like I can continue to lose weight. I just feel so much better. I highly recommend it to anyone who is serious about losing weight. Don’t wait to lose weight and feel better another day. You will be so glad I promise. This is more than a diet plan. It’s a lifestyle that unfolds and one that you can actually expereince first hand and not just read about in a book. If you are serious about feeling good and losing weight especially in the mid section then don’t wait. Kim is one in a million of trainers and is always working for you! She never lets you down!”
And More Results: January 2015, 2015 group:
Below are the results of the 30 Days to Lean program that I now run monthly.
The 30 Days to Lean Program that I run via e mail and texting is part of that simplicity. Not only are people losing lots of weight on this plan but they are feeling a real sense of what it means to be simple and clean with exercise and diet.
If you are interested in joining my next group just call, email, or text me. It is really that simple.
I am very happy to help you, your family and friends too.
|Results of 30 Days to Lean Program January 2, 2015 – pounds lost in 30 days. 13 people 171 lbs lost.Here’s the Raw Data. 13 people 30 days.Lynne : 17 lbs lost.
Doug : 20 lbs lost.
Cathy : 23.6 lbs lost.
Rick : 23 lbs lost.
Susan : 11 lbs lost.
Meridith : 8 lbs lost.
Mary Ellen : 9.3 lbs lost.
Sue: 12 lbs lost.
John: 15.3 lbs lost.
Amy : 6.1 lbs lost.
Leslie : 8.5 lbs lost
Jen: 9.3 lbs lost
Dave : 7.8 lbs lostTheir Perceived Compliance LevelLynne : 17 lbs lost. PC Level-99%
Doug : 20 lbs lost. PC Level-80%
Cathy : 23.6 lbs lost. PC Level-95%
Susan : 11 lbs lost. PC Level-50%
John: 15.3 PCLevel-100%
Mary Ellen : 9.3 lbs lost. PC Level-65%
Sue D: 12 lbs lost. PCLevel-65%
Leslie: 8.5 lbs lost. PC level-90%
Some Individual Comments Regarding Changes
One year into this new beginning, the signs of a smarter health conscious group of people in our local communities are evident. Smarter thinking is creating a more sophisticated mindset of what it means to be truly healthy.
People Are Questioning
Eating healthy, exercising consistently, and living life in the present moment, is beginning to take off in our local communities. People are questioning the effectiveness of quick fix dieting practices, outdated modes of exercise adherence, and wavering self help practices aimed at seeing life as joyful and satisfying.
Awareness, it seems, is all around us. “I’m tired of eating these so called healthy meals found in supermarkets and restaurants. They are overly processed and loaded with sodium”, says one client in St. Augustine whose trying to live a healthier cleaner life. “And exercise”, one Serenata Beach Club member remarks, “is getting to be too much of the same old thing.” “Stepping out of the box of the same old routine is a good sign that people are aware”, one fit looking member comments, “that there is a need to progress physically and mentally in different directions.”
A Local Physician Notes
And, a physician here in town, reminds me that, “the need is there to work from the inside out with people by inspiring a more enjoyable process for living healthier. Health coaches are miles ahead of the game.” And, he states, ”those coaches that are armed with a background in kinesiology, physical therapy or personal training, are going to be the leaders in the next decade when it comes to infusing a sensibility into people that is effective in treating lifestyle induced diseases such as high blood pressure, diabetes, obesity, chronic pain, and premature heart disease.”
Two years into this conversation with Bodysmart readers, this new found perspective on health continues to take shape. Readers have progressed from asking, “What is the quickest way to lose weight?” to “What exercises should I be doing to be healthy?” “Is cardiovascular exercise better than weight training, and should I be doing both?” “I am exhausted after work, is it a good idea to exercise when I am so tired, as I have high blood pressure?” Questions such as these are inspiring to hear as they indicate a smart trend in thinking. A trend that recognizes that life is about feeling good about ourselves, our health, and what we can obtain that brings us a satisfying life.
Being Lean Makes Us Feel Good
However, as a trainer, I don’t want people to feel I am downplaying one’s desires to lose weight and look better. We all want this. Being lean makes us more feel alive, more in tune with life, more vibrant, and more satisfied with our physical appearances.
The reason I am so excited about this new trend in thinking is that positive psychology tells us that when it comes to weight loss, focusing on weight is futile, but focusing on behavior change is central to shedding weight for a lifetime. “With an emphasis on the power of mindfulness and positive lifestyle strategy planning we can actually begin to see people change their lives. In most cases body composition changes and people lose weight, feel better and become more satisfied with the way they are focusing their energies,” says health coach Sandy Moore of Boulder Colorado. “Health, Moore says,” is viewed more as changing behaviors vs changing body fat content.”
Changing Behaviors is Essential
In my 10 years as a personal trainer and health coach, I can attest to the fact that those that lose the most weight and keep it off, are the ones that have learned to change behaviors. In my practice people are aware of behaviors they do not want to change and they let me know. This is an important point, because we can’t change what we don’t want to change. And that’s OK. The important aspect is to get started on behaviors you feel ready to change. One should have no feelings of guilt. This is the old way of thinking. Just change what you want to change now, and keep it simple. You will progress. You will feel better. You will see results. There’s no hurry, but you must go into these changes with a positive spirit by making them manageable and meaningful.
Without a doubt this new focus on behavior strategies accomplishes the ultimate goal, which for most is losing weight. But many people still are not aware of how health coaches assist their clients. Everyone knows what a personal trainer does, but not everyone knows what a health coach does.
What is Health Coaching?
Health coaching can be described as a newly emerging profession that focuses on developing a partnership with individuals who are interested in improving their health status in order to enjoy a more vital and vigorous lifestyle. It has its roots in the findings of behavior scientists who have shown that one-to-one coaching is among the most effective approaches to helping people make and sustain improvements in their lives. A coach enables change by focusing on the client’s stated needs, values, vision, and personal goals in order to bring about his or her physical and mental best.
Weekly strategy planning with the client in a conversational setting is a large part of what a health coach does. At first glance, it often appears that “little work” is taking place. After all, most of us are conditioned to what we see on TV, for example, with the Biggest Loser television show, and how they have their clients exercise physically hard. It seems we are conditioned to think that the more physical exercise we do the, the more weight we will lose. This is rarely the case, and people are beginning to understand this fact. Don’t misunderstand me though, as health coaching involves quite a bit of strategy planning in exercise adherence. But for those that are most successful, balancing exercise with healthy eating changes is an absolute must in any successful weight loss plan.
Weight Loss is Best Accomplished in Collaboration With Others
For me personally, most of my clientele have a weight loss goal. “OK,” I’ll say, “you want to lose weight? Let’s set a three month weight loss goal. Now, forget about it!” Many look at me with questioning amazement. But only briefly. To tell you the truth, many are relieved. And that is exactly how I want them to feel. Think of all the times you were caught up in negativism while trying to diet. Wasn’t it a constant struggle of feeling good about yourself then bad about yourself? Now ask yourself if this is really the way you want to diet. Like so many things, learning new skills is best addressed with a positive spirit and with a collaborative partner that has an interest in you. Most successful businesses are those whose top people are coached and partnered in a collaborative effort to breed success. This idea, I am happy to report, is taking hold in savvy weight loss communities across the nation. And we fortunately, here in the Ponte Vedra and St. Augustine areas, are a part of that community.
Let’s continue to build a smarter community. Together we can realize a more abundant life. One that is free of obesity, lifestyle induced diabetes, high blood pressure, high cholesterol and all diseases that can be attributed to our lifestyles. Besides, looking good, feeling good and performing great is central to our continued good health!
Several ago, I had a friend who relentlessly pumped me for information on diet and exercise. She wanted to lose weight very badly. She would constantly ask, “Please just tell me what to eat and drink and I will do it. Tell me what exercises to do and I will do them.” She was obviously desperate. I knew she had been on every diet plan out there and that she did lose weight on each plan. I also knew she always gained it back. I knew I could get her to lose weight, but I also knew that if we did it the way she wanted me to do it, by telling her what to eat without understanding the why’s of what to eat for weight loss and optimal health, she would gain it back. Her pleas were not pretty. Desperation never is.
Years later, I saw her at an event in town. She looked great. I mentally recalled how she had siphoned information from me. I decided to use her old technique to learn of her success. I asked her what she is doing specifically to look so good. I asked her what specific exercises she did and how many sets and reps of each. I asked her how much time she was spending exercising every day and how often and at what time of day. I asked her to be specific about what she is eating and how much she is drinking as well at what time of day she is doing her eating and drinking. In short, I was reminding her of when her highly focused attention to often senseless detail camouflaged the big picture.
I was happy for her but I wanted to magnify the point made years earlier that there is not one specific plan that is going to work for all people. Yes, many diet plans do work. Many are sensible. What tends to happen however is that once the structure of being told what to eat, without having your brain involved in the process, is weight gain. She confided to me that our conversations had made a difference in her life and that one day while alone in the confines of her own thoughts, it finally ‘hit her like a rock in the head’, her words not mine. Once she realized she had to get real, use her brain, and stop looking for the magic bullet of a special food or particular exercise, things began to take shape in her own mind.
You see, what this friend had done was combine many of the principals of the time instead of just one or two gimmicks. She instituted daily exercise adherence, portion control for all meals, protein at each meal, more water, less sugar, less alcohol and a few other time tested principals for weight loss at that time.
That was several years ago. Several years ago, science was not as advanced on best practices for losing weight as it is today. Fortunately, she lost the weight – but it took a long time because much of the then current information called for difficult behavior changes such as reducing portion sizes, and eliminating much. Today we know better. Losing weight is less about portion control and more about what we eat.
Congratulations to my friend for hanging in there and smartly combining all the principals of the time to lose the added weight and most importantly keep the weight off. She was one of the savvy ones who used the difficult to implement behavioral practices of the time to lose weight.
Luckily, today science has advanced considerably in what we know about the body and how it utilizes fat best. Fortunately for me, I have many more ways in which to help clients become healthy fit and lean. Thankfully we no longer have to embrace only difficult behavior changes like my friend did, that is, the hard way – a rock smack right to the head – knocking sense into her and giving her a will of iron. Weight loss advances now offer more than simple practices of exercise and eating behavioral adherence. Science has told us much over the last few years. And that’s good news for those aiming to lose weight quicker.
In my next post, we’ll take a look at some of the advances in science and see how you can quickly and easily implement those changes into your own weight reducing routine. One final thought. Weight loss is not about denial of foods, but in finding the foods you may eat in abundance! I like to call this “Eating Like You Mean It!”
Stay connected as I review common practices that keep people from losing weight. And guess what, they are not what you may think!
Daughter Barbara from NM was visiting and left yesterday. She asked me to ask you this question.
Barbara goes to Jazzercise classes. Her young instructor makes statements like if you are going to eat a double cheeseburger best to do it at noontime so you can burn off the calories during Jazzercise. Barbara thinks it does not matter when you eat the excess calories. Is theJazzercise kid correct?
I’ll start with other research that may be of interest to you and Barbara.
The research I am familiar with in regards to exercising after a high fat meal is that, exercise aids significantly in returning your arteries back to normal. In other words, after a high fat meal those that exercise can reverse the ill affects of clogging up the arteries as in atherosclerosis. I’d hesitate to exercise vigorously after a high fat meal however as the body can be put in a stressful situation trying to do many things at once.
Example: using blood to digest the high fat food in the digestive organs while trying to get enough blood to the working muscles of the legs during an exercise program. We can get away with eating and exercising immediately when younger, but not a good idea when we are older. As a reference point, I am almost in the latter group! Ha ha! The research suggest 30 minutes of easy walking to be enough to return arteries to normal. I would not engage in more vigorous exercise such as jazzercise shortly after a high fat meal such as the burger mentioned.
More to Barbara’s point. It used to be thought that a calorie is a calorie and if there is a calorie deficit we will lose weight. Now it’s known that blood sugar stabilization is an added benefit to losing weight more efficiently and above and beyond calories. However, most people will lose weight when they have a calorie deficit totaling 3500 calories. They can also lose weight by expending 3500 calories in vigorous activity. I always suggest doing a combination unless someone is severely overweight. There are some people who have a metabolism that has been abused through various dieting techniques, and consequently it may take a while to get the body back in balance, and losing the necessary weight.
In fact I am seeing this more and more and it interests me greatly. Best plan of attack to lose weight is to spread out your calories throughout the day so that you may reap the advantage that a stabilized blood sugar gives you in weigh loss. Case in point. With all being equal with two people including activity, weight, height gender,calorie deficit and etc, the one who stabilizes the blood sugar through three meals and perhaps a snack or two will tend to lose more weight.
Do you ever wonder why you are successful at managing your career, your kids, your budget, and your often crazy social calendar, but for some mad reason, you can’t manage your weight? You’ve got what it takes – you just need a little coaching.
“Do not look for expensive cures, new age fads.
Examine your thinking.”
~ © Alison Stormwolf ~
This Advice from poet Alison Stormwolf, is projected on a screen before each health seminar I host. This candid saying serves as a reminder that healthy living is about controlling our minds. On first appearances, it seems out of place in a healthy living seminar. However, as the weeks progress, members within the group are not only more aware of the mindset needed for healthy change, but are more capable of producing the actions needed to live a more healthful, energetic, and carefree life.
With no mention of weight loss as an outcome of the group health coaching seminar, you may be thinking, “So…. tell me ….how much weight do the members lose?” Good question, since losing weight is on many people’s minds as we enjoy mid summer activities. Let’s revisit this question of weight loss for a moment though, as some perspective needs to be shed in order to get up to speed on why focusing on health living perspectives vs. dieting information results in not merely a leaner, lighter, stronger and more beautiful body, but is a more effective and savvier approach than the old school mentality of “munching on celery while secretly craving corn bread.”
A little healthy living perspective on information overload
“I Can’t Think!” is the title of a recent health article by Sharon Begley in Newsweek magazine. Decision Science 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 decisions. 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.
What is a person to do? Psychologist Joanne Cantor author of the book Conquer Cyber Overload and Professor emeritis at the University of Wisconsin, says, “it is so much easier to look for more and more information than sit back and think about how it fits together.” When it comes to dieting, you’ve probably surmised, this is what’s happening to many of us who read countless articles online, in our e-mails, in e-books, paper books, not to mention( sigh) all the dvd’s, cd’s and I pod downloads we listen to in the hopes, by osmosis, we’ll lose weight, get fit, and live happily ever after. If our busy lives could be that easy!
Growing body of evidence
There is a growing body of evidence concluding that a more reasoned, mindful behavior style approach is not only more effective to weight loss, but most effective in keeping weight off for good. Increasingly, many coaches today trained in the area of positive living and healthy weight loss are turning their clients on to a behavior style approach for lasting change.
Coach Kellie hall of Atlanta, Georgia explains to her clients how behavior change is most difficult initially, but that the results can be life altering . “Change is most difficult in the beginning, in large part due because our habits are ingrained in the neural pathways in our brain. By repeating a new behavior over and over, and in small increments, such as eating fruit for dessert instead of pie, we are forging new pathways in the way we think and act.” Thanks to neuroplasticity which is the ability of our brain to change in response to new experiences, we have the capacity to change our habits, creating new neuropathways, and experiencing life in a whole new, more engaging, more meaningful, and more effective manner.” This new behavior which was once monumental, she explains, “becomes automatic when a behavior style approach is fostered.”
In my field of health coaching, potential clients are coming in restless. They know they need to lose weight, but they also realize changing behaviors is no longer an option. This is a good thing however, as it signifies a needed mind-shift that is necessary for real and lasting change to occur. In the past I would have to convince people of the merits of losing weight through behavior change, but now they are increasingly coming in with a driven sense of purpose for a smart plan that compliments their lives but yet is inspired by their own talents, strengths, motivations, and desires. I like to kid my clients and say what I do is make them smart. In reality, they are the smarty pants. I just nudge them along until they see how to make sense of applying the most personally meaningful health information smartly, just as they do with their own careers, families, and social affairs.
Stop the Busy work
In your 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, here’s where to begin. Make no bones about it, smart savvy readers know traditional dieting is not the answer to losing weight. We are looking for solutions to lose weight, feel better, and look better, and know that ultimately changing behaviors is a definite must do. Here’s how to begin. Read the following.
Note the mind-shift needed and start putting healthy living into action today!
Step One: Use movement to inspire you
Movement has the capacity to inspire a vision of how we want to live and feel.
Move more daily. Tell someone. Start today. Worry about the details later.
On the opening day of my healthy living seminars, I encourage clients to begin their daily routines with exercise. The act of moving our bodies makes us feel better about ourselves, has the capacity to inspire a vision of how we want to live. And it makes us feel better about our lives in general. Movement sparks in us a desire to do better at whatever we do!
One client of mine illustrates this ability of exercise to enhance her life when she tells the group, “I went for a walk yesterday and without even trying I ate less at dinner.” This is the power of what exercise can do. “It makes me feel more alive”, says another member, “It makes me realize there are other things to do besides eating.” Don’t get me wrong”, she continues, “I still enjoy eating, and I know it’s ok to like to eat, but I am beginning to feel more satisfied and in control of how much I really need to eat. Eating is more enjoyable when you know you did a little work for it.”
As a health coach I encourage people to expand on these thoughts. Talking cements these connections in place so we’re more apt to continue healthful ways. We don’t get all emotional. We simply tell it like it is and carry on. This, to me, is the beauty of how others who are in similar situations can propel themselves forward. Exercise, combined with articulating connections undoubtedly helps us to see more clearly the possibilities of how we can, and will lose weight. Tell a friend. Tell a spouse. Your life is important. But just go out and exercise! We’ll work on the details later.
Step Two: Seek Progress Not Perfection
Seek progress not perfection. Do not use perfectionism to quit trying.
Take baby steps. Start small with exercise and healthy eating changes.
Coach Kate Larsen said it best in her book, Progress Not Perfection: Your Journey Matters, when she illustrates the importance of progress as a means of measurement instead of perfectionism Too often it seems we get caught up in this all or nothing attitude. You’ve heard it before, “I’m going to lose weight; I do nothing half way and this includes weight loss!” These people typically fail, and often are the ones that use this approach as an excuse to stop trying to lose weight and get healthy. “I’m a capable person. If I’m going to do this it will be with gusto – exercising 2 hours a day and eating nothing but clean food. That’s just the way I am!” It may sound heroic, but the truth is, ironically these actions reflect the opposite. They have used perfectionism as an excuse to stop trying.
Don’t let this be you. Weight loss is not about being perfect. The true heroes persevere, and do not use this mindset as an excuse to give up. A persevering mind is a strength. Let this be you.
Step Three: Focus on what really matters in weight loss
Savvy people don’t get caught up in all the hype of dieting tactics. They get down to business and get the job done.
Stop reading expert advice tips. Get real. Eat less of whatever you eat and get started now.
“Should I eat only protein and vegetables at dinner time? Should I eat fruit with every meal or just in the morning?” Here’s my best advice to you if you feel inundated with do- this not- that kind of information – stop reading. It’s paralyzing you into inaction. Here’s what you need to know. You will lose weight if you eat three quarters to half of what you normally eat during most meals of the day. That’s it. “Really”, says one client, “I am so tired of all the information out there.” When asked to describe what he feels is holding her back from losing weight, she pauses and says, “I just eat too much. But then sometimes I hardly eat, and then I eat again too much.” I can’t tell you how often I hear this in training and coaching clients. It’s ok though. Awareness is the first stage of weight loss.
We all know what to do. We’ve just allowed ourselves to get consumed with tidbit dieting techniques because that is how advertising affects us. However, advertising cannot get all the blame. Too often we use dieting techniques as a diversion to keep from doing the real work of eating less.
Make it your job to focus on decreased food consumption regardless of what you typically eat. As with exercise, we can work on the details later. It’s not necessary to change everything all at once. Eating less works! And it works with whatever foods you are familiar with eating. You will see beautiful results. You will feel beautiful results. Think about this. Really! We are silly. “We must start thinking rationally again!” By the way these are not my words, but the words of one group member that lost 17 pounds in 11 weeks.
Step Three: Weigh yourself to keep awareness
Don’t be afraddy cat of the scale. It’s a valuable tool that keeps you aware. Recognize the power of accountability.
Weigh yourself daily; naked if you must. Record to further cement your conviction.
Awareness is Key Factor to Weight Loss
Weigh yourself. It’s ok. A daily “weigh in” compels us to be aware. You will hear different opinions on this, but those who weigh themselves daily hold themselves accountable increasing their resolve. Weighing ourselves helps because it compels us to be aware. If you don’t think this is true, then consider if you ever purposely did not weigh yourself after a day or two of eating too much. You did this because you did not want to deal with reality. Getting on the scale daily is a tough discipline to establish, not physically of course, but mentally.
We love to be weighed when we know we’ve lost weight, but the challenge is to weigh ourselves after a full day of eating too many calories. This is where most people stop.
Go ahead, get on the scale. Let reality set in and get going again. Keep in mind that it is all about progress not perfection. You will lose the weight you need to lose to feel better and look better if you keep this mindset and commit to simply continuing on. “Think of it this way”, says one client who lost 42 lbs, “It’s not like you are starting all over again when you get on the scale and your weight is up, you are just continuing with trying to reach your goals and life goes on. If I got upset about a weight increase every time it happened, I’d never lose weight. I have to keep on moving. It’s the only way. And the sooner you realize it, the better. “
It is insight such as this that has helped me as a health coach and trainer realize that weight loss is best done in the context of joyful living. And this is the 5th mindful connection that if acquired can help you not only lose weight and keep it off, but will elevate your life in ways you’ve never imagined.
Step Three: Live joyfully while losing weight
We change best in the context of positive living.
Exude confidence and good cheer as you go about your weight loss journey.
Live joyfully while losing weight. Sounds a little hokey I admit, but this field of health coaching changes not just those who I assist, but it has changed me as well. Years ago, I never fully realized the impact positive living and attitude had on our ability to change. Like everyone else, I did not discount its significance, but I never gave the idea that we change best in the context of positive living the status that it deserved.
Since the time I began coaching, I’ve learned much about what positive living really means, and especially what it means in changing some of my own behaviors. What prompted me to include positive living into my own seminars is that I was seeing a pattern of how people dealt with weight loss.
Many people literally tried to make their life miserable while striving to obtain a desired weight. One 40ish male said he was going to work out 3 hours a day until he lost 20 lbs. I thought to myself at the time that reality TV was making his life miserable.
Another woman said she was not going to go out with friends until she was thin. Another client admitted that in years past she would punish herself while dieting by not letting herself go on vacation until she weighed a certain amount. Maybe these extremes are not indicative of how you lose weight, but what I know is that we have to stop the insanity of punishment as a means to better ourselves.
During times of behavior change we need to be driving ourselves in the opposite direction. We need to ask ourselves how to establish an environment that is conducive for healthy change.
Scientists know rewards are central to continued behavior change. We should be rewarding ourselves after a day, week, or month of behavior changes. Our brain functions best with a reward system and scientists have unlocked the secret that cements the newly learned brain connections so necessary for lifelong change. I tell my clients, “Go ahead. Make your environment beautiful. Reward yourself for doing a fine job. Go to the movies. Go out and enjoy your vacation. Have a party for friends and enjoy it all. What really is the point of losing weight if we are not experiencing life as it is now?”
In essence, whether our goal is to lose a few pounds or many, waiting to be happy and content with all things in our life before we begin a plan of healthy living should not be a prioroty. Go ahead and begin today. Follow these five mind-shifts, and get moving with a more enlightened, smart, and savvy weight loss approach illustrative of today’s new generation of smart weight loss losers!
Our Wealth is in Our Health,
904 501 6002
Do you ever wonder why you have a great attitude about your career, family, and often-crazy social calendar, but there is a little attitude adjustment needed when it comes to scheduling your daily workouts in? Here’s a secret. You’ve got what it takes – you just need a little fashion-fitness attitude to get you going.
“Fashion is not something that exists in dresses only. Fashion is in the sky, in the street; fashion has to do with ideas, the way we live, what is happening.”
– Coco Chanel
If we can’t take advice from Coco then from whom can we take advice from? Not particularly known for a timid voice, I’m sure if Chanel were alive today, she’d have a few choice words to say about attitude alterations when it comes to adhering to fitness regimens.
I had a little fun with this so you could see how designer Coco Chanel’s successful attitude can inspire all of us to build a fitter, leaner, and more beautiful body today. Take a look and see how you can develop what the French call l’attitude.
Fitness Challenge One: Out of town guests arrive for the weekend and you were just getting ready to take a long run.
L’AttitudeShe Communicated Success: For Chanel, beauty was not just about looking good. It was about presenting oneself in a way that garnered respect from the outside world and allowed one to move forward with one’s own goals. By taking care of your appearance, Chanel believed, you would be able to present yourself as a powerful and successful person, even if you were not there quite yet.
Tell yourself this:My guests will be fine. They can help themselves to cappuccino and croissants – draw a bath – and relax in my beautiful abode. I’ll arrive later invigorated and ready to have a beautiful weekend.
Fitness Challenge Two: You set out to train for an upcoming tri-athlon, but you are having second thoughts. You’ve always wanted to do one, but are thinking it may be a little too challenging this year.
L’AttitudeShe Was Resilient: “Elegance is refusal,” Chanel said,“ refusal to give up.” Chanel never lost faith in herself. Despite having to overcome her age and her ruined reputation, she was able to make a comeback in the industry at the age of 71. She reinvented her designs and gave them a fresh spin, which helped make her company a leader once again.
Tell yourself this:
Be elegant. Mind, body, and spirit are strengthened by challenges.
Fitness Challenge Three: You are at the end of a long day and you are tempted to scrap the workout session with your trainer.
L’AttitudeShe Was Inspired: Chanel once attended a masquerade ball dressed as a figure from a Watteau painting. The compliments she received for her outfit prompted her to turn it into a woman’s suit. Everything from paintings, to men’s clothing, to architectural shapes, to simple flowers served as inspiration for Chanel and wound up in some form or another in her creations. By looking to the ordinary in order to get ideas, Chanel was able to create the extraordinary.
Tell yourself this: I’m in need of a mind-shift. I have the mental flexibility to get inspired by my surroundings even when they seem ordinary. I can do this, and make my life extraordinary.
Fitness Challenge Four: You’ve been traveling all weekends and finding time for fitness has been rough. You know if you wear comfortable shoes while traveling you could sneak in some walking time, a few squats, and maybe a few wall pushups while at the airport, but you think to yourself, “Style is so important- high heels are an absolute must.”
L’Attitude She Was Different: From her style, to her personality, to her marketing, everything about Chanel was unique. She brought a new vision of women’s fashion to the industry and, with its boyish qualities, simplicity and clean lines, she revolutionized the field. She brought fashion down to a practical level, all the while maintaining a sense of class and elegance that appealed to the elitist of women.
Tell yourself this: Confidence is key to pulling off anything. Besides, I’ve got class. I’ve got elegance. I can pull this off. No problem!
Fitness Challenge Five: You have been scrambling all day long at work. You’ve just noticed that you failed to pack the correct attire for your lunch break workout. In your workout bag you have your husband’s gym shorts, an old tattered – shirt of his, and your gardening tennis shoes.
L’ AttitudeShe Was Daring: She fashioned elegant women’s dresses out of the same material that was used to create men’s underwear, and at a time when women weren’t even supposed to be thinking about men’s underwear. She cut her hair and wore loose clothing when society told her she should have long, flowing hair and tight corsets around her body. Chanel was willing to take the risks she needed in order to reach the top.
Tell yourself this: If it’s good enough for Coco Chanel, it’s good enough for me!
You can get an attitude! And Chanel can help!
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.
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
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.
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,
How did the first seven days on the road to weight loss go? Did you use movement for inspiration? Did you go for a long walk or hike, or take an exhilarating bike ride? If not, it is not too late to find inspiration through movement. Remember you are seeking progress, not perfection and that it is most important that you live joyfully while losing weight and getting fit.
A little perspective
We are inundated with snippets of health information. This overload of information, designed to enhance weight loss and healthy living practices often has the reverse effect. Don’t let this happen to you!
Get focused Last week I suggested you post five mind connections that are powerful instigators for not only losing weight but for living a healthful and vigorous lifestyle. Here are those five mind connections that are so beneficial for losing weight and implementing a smartly designed lifestyle change. If you have not posted them yet, go ahead and do so.
Use movement as inspiration.
Think progress not perfection.
Focus on what really matters in weight loss.
Weigh Yourself Daily
Live Joyfully While Getting Fit
Movement as Inspiration On the opening day of my healthy living seminars, I encourage clients to begin their daily routines with exercise. The act of moving our bodies makes us feel better about ourselves It has the capacity to inspire a vision of how we want to live. It makes us feel better about our lives in general. Movement sparks in us a desire to do better at whatever we do!
One client of mine illustrates this ability of exercise to enhance her life when she tells the group, “I went for a walk yesterday and without even trying I ate less at dinner.” This is the power of what exercise can do.
“It makes me feel more alive”, says another member, “It makes me realize there are other things to do besides eating.” Don’t get me wrong”, she continues, “I still enjoy eating, and I know it’s ok to like to eat, but I am beginning to feel more satisfied and in control of how much I really need to eat. Eating is more enjoyable when you know you did a little work for it.”
This Week’s Plan Focus this week on finding an exercise plan that works for you. Remember, a little experimenting is in order. Do what you think might work, and tweak it as you go along. There’s nothing wrong with changing exercises or times of day you might implement them. Think of this time period as experimental. It’s impossible to know what works until you start.
What to Include in your plan Cardiovascular exercise
Aim for 30 – 60 minutes 3-4 days a week.
Includes exercises that work the heart muscle at an accelerated rate. Examples – biking, walking, rowing, skating, elliptical training, stairmaster. Aim for a minimum of 70 % of your THR by taking 220 – age and multiplying by .seventy five.
Muscular Strength and endurance exercise Aim for 2- 3 times a week hitting all the major muscle groups.
Includes exercises that enhance strength and endurance within various muscle groups. Examples include push ups, chair squats, back rows, over head shoulder presses, bicep curls, tricep extensions, and abdominal plank holds.
Aim for daily stretching routine that hits all the major muscle groups. Examples include hamstring stretch, quadricep stretch, chest stretch, calf stretch, and torso side bends. For a more complete listing go to the bodysmart blog.
For this entire week, start designing a plan implementing the 3 types of activity mentioned: cardiovascular, muscular strength/endurance, and stretching. Remember that this is just a beginning. There’s no hurry to figure things perfectly. You’ll figure it out as you go along. Just get started. Realize you won’t be perfect. Have fun. Eat less. And I’ll see you back here in one week.
Stop the nonsense! Today’s top health coaches believe the smart person’s way to fitness and weight loss is all about making meaningful connections. It appears the days are short lived for the “Do this – don’t do that kind of mentality.”
Healthy living, fitness, and weight loss are about bringing meaning to our lives. We are, I am happy to report, stopping the vicious cycle of nonsensical diets and exercise regimens that are so pervasive in our TV dominated culture.
Keyed to today’s consumer’s new attitude, this weekly six week series will get you feeling good, looking good, and losing weight. Created to put you in charge, this non-gimmicky approach is for those savvy readers who are weary of the tidbit dieting approach and are ready for a more authentic method called lifestyle change!. Here’s how we start.
Read the rest of today’s article to get an overview of the new attitude practices you’ll be using. Then for the entire week put no pressure on yourself other than reading the recommendations daily and allowing them to seep into your consciousness. Osmosis dieting? No! However, we have to set the stage for you to get your head on straight and thinking clearly. If you really feel compelled, make a few lifestyle changes but set no strict guidelines today.
Use movement as inspiration. The act of moving our bodies makes us feel better about ourselves. Movement has the capacity to inspire a vision of how we want to live. Movement makes us feel better in general. It sparks a desire to do better at whatever we do. This is the power of movement. Why not use it rather than some weight loss shake offered by promoters who know if they divert our attention long enough, they’ll make some sizable cash.
Think progress not perfection. Coach Kate Larsen said it best when she titled her book Progress Not Perfection: Your Journey Matters. Often seeking perfection in attaining weight loss sets us up for failure. Perfectionism should never be used as an excuse to stop trying. Do what is attainable and reachable realizing the goal is not to be perfect but to be persevering. After all, isn’t perfectionism just another word for quitter?.
Focus on what really matters in weight loss. Don’t be sidetracked about whether you should eat celery or carrots, more protein or vegetables. Don’t get hung up on dieting details. Here’s the only detail you need to know: You will lose weight if you eat three quarters to half of what you normally eat during most meals of the day. That’s it. Don’t clutter your minds with information that will not significantly cause weight reduction.
Weigh yourself again and again. It’s OK. A daily “weigh in” compels us to be aware. You will hear different opinions on this, but those who weigh themselves daily, lose weight. And the reason they do is that it forces them to be aware and make the necessary lifestyle changes. Weigh daily. Don’t be an afraidy cat.
Live joyfully while losing weight and getting fit. Sounds a little hokey but it’s true. Do not discount the impact positive living and attitude has on one’s ability to change. Make your life beautiful. Have a good time with family and friends! Cultivate a positive attitude. Your happiness will be your reward. Your positive attitude will ensure success
Next week I’ll expand on movement as inspiration. For this entire week make, lifestyle changes only if you feel compelled. Don’t worry about specifics. Just get going! And don’t get all-anxious. Fake it until you make it. We’ll take it one week at a time. I am confident you will be feeling good, looking good and performing great in much less time than it may have taken you in the past to lose weight – gain it back – then lose it again. You’ll look better too!
Until next week…
Our Wealth is in Our Health,