Hello hello hello! It is FRIDAY and I couldnt be more happy! I have a long weekend ahead of me and I am going to enjoy every moment!
Last night was my first training session with the new client and man...It wasn't easy. It wasn't that it was a hard workout it was just that she hadn't exercise in years and her weight inhibited her endurance. After only 2 minutes of walking we had to stop. She had a horrible cramp in her shin and I made her sit down right there on the side walk and had to roll it out with my water bottle. She didn't listen to me and drink any water. I have never seen any ones leg that tight. Once I knew that walking was out...I had to think of a plan and fast! I wanted to do interval training because that is the most effective weight loss exercise. My plan was to walk 10 minutes and then 4 minutes of light jogging (even though I knew that she wouldn't last that long, I thought that if I thought she could do it, she would think that same and go for it). I found a flat place that was kind hidden and saw a statue on a platform. That was what I had to work with being that it was starting to get late and we didn't have much time (my goal was to get home by 6:30 so that I could have dinner this time at a normal hour. We walked up to the flat area and I stood there thinking for a second. Ok, "we are going to do 10 rounds of intervals in a stationary spot." Are you ready? She said "yeah" and I showed her what we would be doing. Here is the plan: 10 push ups (against the wall), 25 runners lunges, 10 push ups on wall, 10 blurpees, 10 push ups, 25 hoping floor taps. That was the round that I wanted to do for 10 times. Breathing through it and allowing the heart rate to stabilize during the slow push-ups and elevate it with the explosive moves in between. We got through one and a half round. Tears were coming out of her eyes and before I knew it she was completely crying. It took everything in me to stay strong and tell her to work through these feelings and allow her self to cook down. I realized right then, it was too much for her and I had to stop. So on my feet yet again I had to think quickly. Yoga! That is a workout that I could make a little more difficult with some moves and incorporate her own body weight to strength train. She was OK after a few minutes (thank goodness for a personal training contract and consent form!) I told her to sit down and I decided to start with 10 minutes of meditation, visualization and positive thinking. It all starts with the mind and I had to get her thinking that it was possible to loose the weight and be active. She was into it. We then got started with some sun salutations, downward dogs, triangle and even plank! Then I flipped her over and did a Pilate's ab work out. I made her breathe deep and even massaged her back while in child's pose. I really love this girl already and she definitely has pulled at my heart strings. After the work out I will admit, I didn't feel so good about it. I felt that I had not done what I had set out to do and really wanted her to see that jogging even at a light pace was attainable. While we were walking back to the car she said "I really feel like I have accomplished something huge." I was surprised and said "tell me what you feel like you accomplished." She said "Normally I would cry because I couldn't breathe and just sit there, give up and feel terrible." You pushed me but in the right ways. I didn't quite and I actually got through it! Right then, my mood turned into happiness. She was right! I was upset because I felt like I didn't get a work out however for her size (250 at 5'3) she really did. I looked at her, drenched in sweat, glowing. I remembered the first time that I had gotten through my aerobics workout and how I thought I wasn't going to make it (thankfully I went with the instructor so I HAD to get through it, otherwise I would have given up). I remember laying on the couch so tired and worn out but the thought that was going through my mind was "I did it, I actually got through the hardest workout ever." Or so I though ;) I was hooked from that day forward and never looked back. Of course now my work outs are SUPER intense and lengthy. The thing is, everyone has to start somewhere and she is take a HUGE first step by just hiring a trainer. Little does she know, she is going to be changing every single thing about herself. Emotionally, mentally and physically. Being a life couch I am going to really dive into what is REALLY going on. People with weight issues aren't that way just because they eat too much, there is so much more behind it. You have to get to the ROOT of why you do the things that you do or you will never change for the rest of your life and stick with it. It is going to be the toughest thing that she has ever done but she is going to do it and with my help. Most trainers wouldn't even go there. Most would just stand by then and tell then what to do. I motivate them the entire time, making them repeat after me affirmations, I actually DO every exercise with them and I teach them tips on nutrition and diet. Heck, I have even gone to the grocery store with them! With all this being said this is what I would like to dedicate my post to. You may be reading my blog for the first time and be a little over weight, a lot over weight or feel like there is no hope. I am here to tell you there are choices that you can make to get you the mind, body and spirit that you have always dreamed about. It is possible.
If you want to learn how to lose weight and keep it off then you will have to take the necessary steps to get your head in the game which will keep you motivated to keep with your diet and exercise strategy. This article shows you how to get the mindset you need to lose weight and keep it off.
It all starts with desire. Without desire you wouldn't even be reading this article, it is what gets the whole ball rolling. The problem with desire is that it can fade unless you uncover that really heart felt reason that tells you this is so important that nothing is going to stand in your way.
If you are not quite there yet with your desire you can uncover this by sitting down and creating a list of reasons losing weight and keeping it off is important to you - when you hit on the key reason it will jump out at you and add instant motivation.
Focus on the positive and shrink the negative. You will have to stick with your diet and exercise in order to get the results and this means that you will surely have times when you are questioning going on. To push through these times you will want to create a habit of focusing on the positives.
Every night as you fall asleep do a "what went well review" of your day and bring to mind all of the things you did that moved you toward your goal. Did you eat a salad for lunch, go for a long walk or eat fruit for your snack? Acknowledge all the things you are doing right and let go of any missteps and your momentum will build.
Know that you are worth the effort. There is no good reason that you don't deserve to live in the healthiest and most fit body you can - you are worth it and no one can change that.
1.Write your goals down – tell yourself what weight you want to get to. While you’re at it, write down any other personal goals you might have as far as your life in general. Since you’re undertaking something as huge as losing your extra weight, you may as well also focus your efforts on improving other aspects of your life while you have the motivation and drive.
2. Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
4. Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
5. Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
2. Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!
3. Assign yourself a deadline. You want to lose weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you assign a deadline, you give yourself a goal to work for, and like we said, your goals ARE IMPORTANT!
4. Make those goals measurable and achievable. Don’t think TOO big or try to undertake more than what you are capable of. If you need to lose 100 pounds, don’t expect to do it in a few weeks. Give yourself enough time to do so in a healthy manner. You could also try to break the goals down into easier increments. Tell yourself that you will lose 10 pounds over the next month. Then tell yourself the same thing the next month. Eventually, you’ll reach that goal and feel the satisfaction of being lighter than you were before.
5. Focus on those goals everyday. Post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.
6. Be committed to those goals – at all costs. There’s a reason why you want to achieve those goals. When you are committed, those goals become the focus of your mind and they will be much easier to realize.
The battle with our metabolism as we age can’t be denied. Our metabolism, which transforms our food into energy, slows down with each passing year. If we don’t adjust our eating habits and our exercise to compensate, we slowly add additional pounds. We may feel betrayed, but the reality is we’re going to have to change some habits in order to maintain our weight.
If you take things one step at a time, there are basic steps that can be adopted. Stop telling yourself, “I just can’t do it.” You can coax yourself into a new habit of healthy eating.
Developing a psychology towards weight loss will help you achieve you goals and realize success. Aim high, push yourself to become the type of person you want to be and live the life that you want and deserve. We are not given the power of dreams without the power and ability to achieve those dreams. It’s time to start – RIGHT NOW!
A question I ask myself every day whether it be before I eat, when I wake up in the morning or even before I go to bed is this:
"What can I do RIGHT NOW to get me closer to my goal?"
This question can be asked for any goal that you may have at anytime. Try it out, it works for me!
The sky is not the limit, there are no limits!
-Heather
Oh and by the way....Check out this sweet give-a-way!
