Informational

Healthy Lifestyle Resolutions: It’s Not Too Late to Start Over

weight-loss-transformation

Did the clock strike twelve, fireworks go off and you resolved that it was going to be a “New Year, New You” kind of year? Well, now that we’re midway into February, this is the perfect time to reflect on your progress to see how those resolutions you made are coming along .

Sticking With New Year’s Weight Loss Goals

Sadly, this time of year is about the same time that gyms and fitness clubs start to empty out — as half of all New Year’s resolutioners start to lose sight of their goals and give up.

The Stats

According to the Statistic Brain Research Institute‘s 2017 survey of 1,273 online, 216 phone, and 73 in-person respondents, 41% of Americans usually make New Year’s resolutions.

Of those resolutioners, 32% of the resolutions were weight related.

When asked about how many actually kept with their resolutions after a month into the new year, only 58.4% of respondents felt that they kept up with their resolutions after January.

What’s more, only 9% of respondents felt that they were successful in achieving their resolutions at the end of last year. This means that 91% of the people that made New Year’s resolutions felt that they were not successful in achieving their goals — holy moly, that is a huge percentage of people that probably feel ashamed and guilty for not following through with their goals, me thinks.

The How To

So what does it take to achieve those weight loss goals? A quick google search defines New Year’s resolutions as a tradition in which a person resolves to change an undesired trait or behavior. But what I’ve learned over the years and after taking on countless new clients around this time of year, is that you need more than just resolve to change an undesired trait or behavior.

Setting Healthy Lifestyle Goals: Where to Start

  1. What is your overall objective?
  2. How much time can you invest in achieving your particular goal? (Think hours per day, per week and number of months.)
  3. How much money or resources do you want to put towards your goal?
  4. How much effort are you willing to put in to reach your goal? (Use a 1-10 scale, anything less than a 7 rating usually means your goal is not as important to you as you think.)

Now don’t get me wrong, I too have failed in keeping many a resolutions in the past — But after many years of learning about human behavior, and of course through trial and error,  I know one thing for sure, it takes a few strategic tactics for health and weight loss goals to stick.

Take for example, my client Nadia (pictured above). She was able to achieve her new year’s resolutions of meeting her weight loss goals. But what did it really take? How was she able to find herself in the coveted 9% of resolutioners that met their goals? After all, she was working full time while starting her own business on the side, as she completed her masters degree and embarked on new life experiences. As tall a feat as it may seem, I promise you, you can also meet your weight loss goals the way she did. Read more to learn how to take the 4 questions above and put them into action.

The Healthy Resolution Plan: The Follow Through

First, you really have to want it. Don’t overbook yourself. You can’t want to lose weight, but also want to work more, read more, give more work presentations and spend more time with friends. In theory all of those things sounds great and doable at the same time, but when it comes to your resolutions, you have to make your goals a top priority.

Continue reading “Healthy Lifestyle Resolutions: It’s Not Too Late to Start Over”

Uncategorized

The Answer to Losing Weight

Losing_WeightOne of the most common phrases I hear is “I want to lose weight”. The answer I want to give back is usually quite long and drawn out, so I thought I would write a short response here and let everyone know that the phrase I’d really like to hear instead is “I want to lose Body Fat”. People new to fitness would presume that those two phrases are one and the same, but today I would like to make a big stink about how losing weight is nothing the same as losing body fat! I’d shout it from rooftops if I could (or in the case of today’s photo, from the high steps of Spain’s ancient forts) but alas shouting it into the blog world will have to suffice.

When someone says that they want to lose weight, it is in actuality a very vague goal. They get so focused on seeing that number on the scale drop that they start cutting calories and loading up on the cardio. They don’t think about the fact that they are probably losing muscle mass, water or stored glycogen and even metabolic waste first before they actually start losing a substantial amount of body fat.

Don’t focus on that Scale

Everyone says it, “Muscle weighs more than fat” but that’s actually not true.

5 lbs of muscle and 5 lbs of fat are both equal in weight, it’s just that fat takes up more room in your body. Fat is all fluffy and gooey and free form, while each muscle comes in a set shape that takes up less space and feels hard to the touch. That is why you can see dimpling below the surface of the skin when there is more fatty tissue present than muscle.

In reality, a 135lb person who has more muscle and a lower body fat percentage can look leaner and thinner than a 135lb person with a higher body fat percentage.

muscle_vs_fat

The Real Answer to Losing Weight Continue reading “The Answer to Losing Weight”

Uncategorized

Breaking The Mold: Your Image Does Not Define You

working_out_body_imageHey you.

Do whatever you want. Really. Be anything you want to be… Anything. You. Want.

Don’t conform to the image that others perceive you as having, unless you have worked hard to project that certain image, but even then the chances are high that what they perceive and what you perceive are two completely different things. That’s just how it is, no two people can truly think alike, it’s not human nature, so again, just do whatever you want.

For instance, doesn’t it seem so silly that people assume if you have blonde hair, that you must somehow not value knowledge and learning? Or if you grew up overweight, and had bad grades in gym class, that you are destined to forever hate all types of physical activity. Maybe you had a bad gym teacher, maybe you were being bullied at that time in that class, or that your life experiences hadn’t shown you the importance of being healthy yet. Whatever the reason, now you can be whomever you choose to be.

Often others can’t handle this and they don’t know what to do with themselves when they realize you have broken out of the mold they had you in. That is not your problem. Your only task is to be happy, to pursue happiness and be happy with yourself. Simple right?

Lesson’s from my Hair Dresser

A few months ago, I was sitting in my hair dresser’s chair and he told me that he had been doing some construction on his home. My hair dresser is a very sweet man that works magic on thick, coarse hair like mine. He spends all day long talking cut and color, perms and highlights, while going home to his wife and raising his two sons, tending to his vegetable garden, using power tools to build a new addition to his home and watching soccer with a cold beer in hand. Continue reading “Breaking The Mold: Your Image Does Not Define You”

Uncategorized

Goal Setting: Far Stretch From Reality?

FitnessGoals At the beginning of my fitness journey, before I had any formal education on health and fitness, I had a photo (cut out of a magazine) of young Gisele Bundchen hanging by my desk. While doing homework I would glance over to Gisele’s picture and study her long, thin legs, her bony, protruding shoulders and angular features on her face. I would promise myself that I would go for a run and hit the gym everyday, that I would look like her by summer and vow to eat healthy, cut sugar and that the only snacks I would consume would be carrots and celery sticks.

I’ve always had a dedicated spirit and would push hard at the gym, watched what I ate, but no matter what, my body never ended up looking like Gisele’s. Instead my legs would add muscle, get shapelier and though my stomach would get flatter and flatter, my hips would not budge an inch. What was I doing wrong?

Actually I wasn’t doing anything wrong, but what I should have been doing is setting realistic goals to my body type and lifestyle. I’m only 5 foot 5 and I’ve always had thick legs and wide hips, so the photo of 5 foot 11 Gisele Bundchen was not an attainable goal for me. If I had chosen to tack up a photo of lovely Jennifer Lopez and aimed for her body shape, then it would have been a more realistic goal and I would have been able to stay motivated for longer periods of time.

Being fit and healthy comes in all shapes and sizes. Continue reading “Goal Setting: Far Stretch From Reality?”