GET IN TO A
STATE OF MIND
The 10 pound Diet Hack is a RULE
The rule is;
YOU CANNOT SET A SHORT TERM WEIGHT LOSS GOAL LARGER THAN 10 POUNDS,
regardless of how much you have to lose, or want to lose!
Anybody can lose 10 pounds - THE CHALLENGE IS TO keep it off forever?
How many times have you lost the same 10 pounds?
The goal of losing weight in 10 pound chunks :) is to establish a "lifestyle" that fosters a more natural bodyweight. Losing weight is easy, keeping it off is where we all screw up.
Practicing maintenance between your 10 pound fat loss diets, ingrains some healthy behaviours and habits that you will use when you reach your eventual goal. Every time you hit a 10 pound milestone you back up and regroup. You hold this 10 pound loss for 2 weeks to 2 months or more before setting your next 10 pound goal.
Maintenance is the Goal!
During this maintenance stage your goal is to hold the weight, no up or down, while living a less structured weight loss life, less tracking of food, taking a few more cheat days. Even though you're easing up a bit, you're still following the rules and lessons you learned while losing the last 10 pounds of fat.
When you're ready, make plans for the next round. Look for areas that you could improve upon and hold on to the things that worked for you. Each round of a 10 pound fat loss will teach you new things about yourself as you accept things that work for you and discard those that don't.
Repeat this process for as long as it takes, TEN pounds at a time.
Resolution #1: CHOOSE WATER FIRST
Minimize your beverage consumption choices. Sodas, alcohol, sweet drinks, Foo-Foo coffee drinks, smoothies, specialty drinks, energy drinks and pre-made commercial protein drinks - are all no-no's!
When asked what you would like to drink, your answer will be, WATER, please.
It is about changing your beverage of choice mindset. Beverages, like food, become a part of our daily habits and routines. Coffee in the mornings. Protein and energy drinks during the day. Wine and beer in the evenings. We pour hundreds of chemicals and calories down our throats every day!
MAKING THE RESOLUTION TO DRINK WATER ONLY
It's a simple and easy thing to do on a daily and hourly basis. Getting into the habit of making water your primary choice every time you drink will become a habit tha is ingrained in your every day sooner than you think.
Obviously drinking more H2O and consuming less of other beverages will enhance your health in many ways. This change will also help your pocketbook as you will be buying less quick consumable beverages and opting for water - which in most cases can
be had for free.
You are on your way to a VIBRANT, healthier and financially savvier 2017 just by CHOOSING WATER!
Resolution #2: NO FAST FOOD
Fast food is about convenience. That convenience costs you in bad nutrition, high calories, and money. Make it a 2017 resolution to not eat fast food. This includes microwaveable and highly processed foods.
If it comes in a shiny and colorful box, hangs out in the freezer section and you can nuke it to doneness, don't eat it!
MAKING THE RESOLUTION TO ELIMINATE FAST AND PROCESSED FOOD
This is not an easy shift for most people as it entails adding chores to your day with purchasing and preparing of foods. Unfortunately, many people just suck in the kitchen, making this resolution STICK may require a large learning curve.
If your O.K. in the kitchen and can find your way around a grocery store, just heed the advice at the top...NO FAST FOOD. Plan accordingly and make it happen.
Eliminating fast food reduces a lot of negative nutrition immediately. Planning and eating all of your meals from your kitchen will save your body from excessive calories, chemicals, and preservatives, and put a little money in your piggy bank.
Once again you have created a Financial and Health resolution for 2017 and all you're doing is paying a little more attention to how you consume food.
RESOLUTION #3: WALK EVERY DAY
Walking is by far, the most effective health promoting MOVEMENT we can do. It's easy, can be done at any time and requires no money.
Whether it's for ten minutes or 2 hours, do it daily. Besides the calorie burning aspects of walking, it's an excellent de-stressor! With your mind clear and your heart moving faster you will soon feel less stress and more energy.
MAKING THE RESOLUTION TO WALK DAILY
Your walks can be leisurely or fast paced. Short or long. With music or without music. Find a route that is safe with familiar surroundings and begin walking, or use a treadmill.
With a little persistence, you will find yourself still walking for all of it's benefits in 2018.
Walking burns calories while putting your mind at ease and leaving your pocket book untouched.
NEED I SAY MORE?
Three changes to your routines, THREE RESOLUTIONS to a healthier and wealthier NEW YOU in 2017
In an effort to pave a smooth road for you for your 2017 Fitness Rosolutions I have listed some NEGATIVE self talk and behaviors that can trip you up. Be AWARE of these.
*From the research of David Burns, author of Feeling Good: The New Mood Therapy (HarperCollins 2012).
What about intensity? How do you know if you're exercising hard enough? How do you know if you're exercising too hard?
Take a look at the slideshow to see a way to gauge intensity as it applies to you. I would recommend enlarging the slideshow player.
We can subjectively measure how hard we're working by using and sharing a “virtual” intensity scale. If we both agree on this scale then we can relay information back and forth on our different workout intensities. You can use this method for resistance training, cardiovascular movements and flexibility conditioning.
Click "read more" on right...
All of us, at some point in our lives, confront our ability to be more active and add more positive lifestyle choices to our days. Some of us will get to this process of change through an intrinsic desire for a healthier lifestyle, while others will get there due to a current health concern or crisis.
There are stages we go through for making changes in our lives. Whether this is our first approach to a healthier lifestyle or a recommitment, we are all somewhere in this process.
Starting a diet, beginning a fitness program, or making a behavioral change is the ACTION stage of this process. It is the YES stage.
Are you in the YES stage? Read on to learn what the process is in “Getting To Yes”.
A Squat with One Leg
After mastering the Wall Squat, being able to complete at least 3 sets of 10 reps, it's time to try the wall lunge.
After several sets of wall squats and learning how to engage the glutes while pressing through your heels it's time to do it one leg at a time.
Advancing from the stability ball wall squat to the stability ball wall lunge provides a large resistance change and adds more challenge.
Building the Foundation
There are few strength training movements that can compete with the squat and it's various forms. Learning to squat correctly will create tremendous power in your lower body, improve your balance and posture and burn a lot of energy in the process.
No matter how you slice it up - you are training, at a minimum, half of your body.
Wall Squats, using a stability ball against a wall, are sure to fire up your thighs and butt. A great beginning move when just starting out but one that you will use indefinitely - even when you think you have mastered the technique.
Great squats require practice. A way to start that practice begins with a stability ball wall squat. The movement forces you to sit back and use your glutes for pushing as opposed to the top of your legs.
After creating your dedicated exercise space you will need some equipment.
Start with the basics when setting up your home gym for the first time. No need to go crazy and purchase equipment you may never use.
Your first goal is to establish a consistent routine of using your exercise space and then add equipment to that space as needed.
The following is a list of items I ask all clients to purchase before we start in home workouts. This is a great starting point for you as well. These basics have strengthened, lengthened and relaxed many muscles. Their durable, versatile and inexpensive.
If you have $75, you have a gym.
Creating a space within your home for exercise is obviously easy.
Lay on the carpet in front of the TV and do a sit up. TA-DAH! :)
Creating a “dedicated” space, inside or outside of the home, can help with consistency. With a few pieces of exercise equipment and a little space you can create a multitude of resistance, flexibility and movement patterns for the most avid of exercise enthusiasts.