Wednesday, October 9, 2013
Do you want to change or not ?
I want to thank all of you that subscribe to this blog or follow along via other social media sites. I received incredible feedback and I'm so grateful to those who reached out with questions and comments.
Last week, my blog had the most readership since I began in March. My main focus with this blog has been to keep it real - no "sugar coating" allowed. I may not have been 100 lbs overweight but I've probably gained and lost close to 300 lbs over the years. I've never had a health issue that has left me with physical limitations in the gym, but I do know what it feels like to drag my ass to the gym when it's the last thing on my mind.
Let's get started.
For those who've been following along with my local client's journey to change her health and fitness status in 12 weeks, we are halfway through the challenge.
Here's her update:
Let's get started.
For those who've been following along with my local client's journey to change her health and fitness status in 12 weeks, we are halfway through the challenge.
Here's her update:
* She has lost 6 lbs in 6 weeks! Yes, that's only a pound of week but guess what folks? This is totally normal considering she doesn't have 50+ pounds to lose - the weight will come off more quickly with an individual who has more weight to lose. Again, we are focusing on the day in/day out challenges within the 12 weeks...not how low can we go !
* Here's the most incredible measurement: A loss of 3 inches in her waist- THREE INCHES! Here's what this means: She is retaining muscle on her body yet losing unwanted body fat. This is a big deal peeps. MUSCLE WEIGHS MORE THAN FAT BUT TAKES UP LESS SPACE ON THE BODY. She's sliding into a pair of size 6 jeans that she hasn't seen for a while...now that's a great feeling!
* She's stronger than ever in the weight room. She's eating enough of the RIGHT foods to keep her energized and productive for not only her workouts, but the entire day. More strength = more lean muscle= stronger metabolism.
Change is hard and she has stayed the course - even when she felt like throwing in the towel and became ill with a virus that not only took away her appetite for clean food, but stole her energy from the gym for a week. I'm so proud of her and can't wait for the next 6 weeks!
Let's face it - Change is Uncomfortable. When we make a change, we expect to see immediate results. Well, big news flash - we're not changing lanes in traffic here peeps....we're changing behaviors...and it gets quite uncomfortable at times....so uncomfortable at times that we revert back to what we know - our old behavior patterns. We go back to our old ways that didn't necessarily serve us well but they were comfortable.
One reader reached out to me -"Kathy, I hear you loud and clear but I just don't know where to start. Is this normal? "
You bet it's normal and honestly, I cannot tell you exactly where to start because each person is an individual and has their own individual stress and time constraints. But this is what I DO know - you want to change but are you WILLING to change? Are you willing to take a good long look at your current lifestyle and poke holes at it? Are you willing to analyze your ways and make changes?
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First, state your goal. Write it down and share it with one person in your life. Once we put it out there, we feel compelled to accomplish.
Second, make a plan. Make a plan to change ONE thing you do everyday to get you closer to your goals. For example, pack your lunch instead of going out to eat. Eat breakfast every day. Plan for 30 minutes of exercise each day. Skip the sugar snack at 3pm. Do SOMETHING that is different than you are currently doing to get you going in the right direction.
Third, keep a journal. Keep a daily journal tracking what you ate, your exercise and overall feelings. I know it sounds tedious but it can be a relaxation tool - the opportunity to reflect on your day and find ways you can be more productive. I do this every single day.
Last but not least, set a goal. Pick something on the calendar that will help keep you accountable. As I've preached before, taking this day by day is the key BUT you still need a date on the calendar to be accountable. Be realistic - don't pick next week...give yourself 8-12 weeks to see results.
So, if you're in the middle of a health or fitness journey, please remember that " If it was easy, everyone would do it" . Every single day is a new beginning to make a CHANGE!
As always, thanks for reading! Cheers to your health and fitness!
* She's stronger than ever in the weight room. She's eating enough of the RIGHT foods to keep her energized and productive for not only her workouts, but the entire day. More strength = more lean muscle= stronger metabolism.
Change is hard and she has stayed the course - even when she felt like throwing in the towel and became ill with a virus that not only took away her appetite for clean food, but stole her energy from the gym for a week. I'm so proud of her and can't wait for the next 6 weeks!
Let's face it - Change is Uncomfortable. When we make a change, we expect to see immediate results. Well, big news flash - we're not changing lanes in traffic here peeps....we're changing behaviors...and it gets quite uncomfortable at times....so uncomfortable at times that we revert back to what we know - our old behavior patterns. We go back to our old ways that didn't necessarily serve us well but they were comfortable.
One reader reached out to me -"Kathy, I hear you loud and clear but I just don't know where to start. Is this normal? "
You bet it's normal and honestly, I cannot tell you exactly where to start because each person is an individual and has their own individual stress and time constraints. But this is what I DO know - you want to change but are you WILLING to change? Are you willing to take a good long look at your current lifestyle and poke holes at it? Are you willing to analyze your ways and make changes?
First, state your goal. Write it down and share it with one person in your life. Once we put it out there, we feel compelled to accomplish.
Second, make a plan. Make a plan to change ONE thing you do everyday to get you closer to your goals. For example, pack your lunch instead of going out to eat. Eat breakfast every day. Plan for 30 minutes of exercise each day. Skip the sugar snack at 3pm. Do SOMETHING that is different than you are currently doing to get you going in the right direction.
Third, keep a journal. Keep a daily journal tracking what you ate, your exercise and overall feelings. I know it sounds tedious but it can be a relaxation tool - the opportunity to reflect on your day and find ways you can be more productive. I do this every single day.
Last but not least, set a goal. Pick something on the calendar that will help keep you accountable. As I've preached before, taking this day by day is the key BUT you still need a date on the calendar to be accountable. Be realistic - don't pick next week...give yourself 8-12 weeks to see results.
So, if you're in the middle of a health or fitness journey, please remember that " If it was easy, everyone would do it" . Every single day is a new beginning to make a CHANGE!
As always, thanks for reading! Cheers to your health and fitness!
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