by IcennaEmach | Jun 20, 2011 | Uncategorized
Hi everyone,
Those of you that are regular readers know that I am both a health coach and a personal trainer. I love combining the two passions into helping my clients not only obtain a more healthful and fit lifestyle but a more savvy perspective about how to lose weight and get fit.
Every health coach is different but most good health coaches have a desire to inspire long term health change in the individual. Health coaches help the individual strategive and plan a lifestyle change until it becomes habit. Unlike many weight loss plans that offer gimmicks and expensive food programs, a good health coach has faith in his clients and knows he is capable of thoughtful change where he is not at the mercy of gimmicky short lived weight loss products.
I thought you would find it of much interest to see what a health coach letter to a client would say. I often use writing to convey cardio plans and strength training plans that are customized for the individual. I like to pay attention to the details of my client’s life and personality. This I believe provides the perfect context for integrating real change in the person being coached and or trained.
This letter/training plan below is one of many to a past client by the name of Dave. He had high bllod pressure, high triglycerides, pre-diabetes, and was 45 lbs overweight. He lost 21 lbs in 3 months. He continued to loss weight on a modified coaching plan of mine where we had phone dialogues over an additional 4 month period of time.
Dave is at his ideal weight of 172 lbs and has maintained it for 16 months. I am confident he will continue to maintain his weight and enjoy all the health and energy benefits of being lean. Take a look. If it interests you to see more letters to my clients, let me know and I will plan on posting more of them. If you are a client, I will protect your identity. Not to worry.
Hi Dave
Three days in a row with me and you lived through it! Ha Ha! Lol.
Nice work. You are doing well!
Good Things Going On:
1. 5 times up and down stairs at Serenata/ before exhausting legs.
2. 3 times up and down stairs at Serenata/after exhausting legs in gym.
3. Your wife is happy you are working out.
4. I am happy you are in a solid fitness program and continuing it on your own.
5. My dogs are happy you are doing well, and they don’t even know you!
New Stuff as a Reminder:
1. Keep the chair squats.
2. Continue working the erector spinae muscles with seated back extensions.
3. Don’t look down for too long. As the docs say, if it makes you dizzy then don’t do it! Never liked that answer, but I am thinking it is fitting.
4. Start Rowing, it’s great for posture muscles and as you increase in pace and distance it turns into a cardio exercise.
5. The right answer is always, ” I feel terrific!”
6. Fake it until you make it.
7. Make vascular appointment.
8. Notice cardio order changes – some days you will do cardio at the end of your workout.
P.S.
You wore me out trying to fatique your legs last week. Nice work on getting them strong. Use minimum of five lbs each hand on most days when doing the chair squats.
Here’s your revised schedule based on our conversation and your last training visits with me.
Day One
Rowing and Biking.
Row five minutes at any easy pace
Rest one minute.
Repeat for a total of 6 times. Let the pace feel easy and consistant.
Lat Pull Down
55 lbs/ 60 lbs/65lbs 15 reps
To back scapula retraction with thickest band. 15 reps
Go back and forth between the two exercises for a total of 3 sets.
Bicep Curls
15 lbs 10 reps. Keep chest tall and knees slightly bent.
2 sets with one minute rest inbetween.
Leg Extension to Hamstring curl back and forth 2 times each changing the weight as below and doing the same repetitions. Only do more reps on the last set of each exercise if you can while still maintaining good form.
Leg extension
50 lbs/60 lbs/70 lbs 15/12/10 reps
to
Leg Curls
40/45/55 lbs1512/10 reps.
Adductor
75 lbs 18 reps
to
Abductor
80 lbs 18 reps
repeat above
Finish with following:
1. 10 seated Back extensions with 15 lbs each hand – two sets. KEEP CHIN UP>
2. Torso twist on back holding for one minute each side.
3. 15 reverse abdominal curls
4. 10 standing knee up keeping straight psoas exercises( car practice).
5. 10 chair squats with 10lbs in each hand – 3 sets.
6. Finish with a leg press if they have it at gym Dave. You were up to 160 on ours at the Serenata Beach CLub and doing 2 sets of 15. Start light and see how their equipment feels. Find a weight that feels heavy by time you get to 15 reps. Make sure your head is back and you are pushing through the heels.
7. Psoas stretch
Finish with a 30 minute bike ride at level 4. 55-65 rpms.
Day 2
Bike 2 minutes at level 3 45-50 rpm’s
Bike 2 minutes level 4 at 50 -55 rpm’s
Bike 2 minutes level 5 at 50 55 rpm’s
Bike 20 minutes at level 3 at 60- 70 rpm’s.
Finish with one minute at quickened pace then slow and cool down for 2 minutes easy.
20 scapula retractions with heavy resistance band
10 seated toe touches keeping chin up
15 scapula retractions with heavier resistance band.
2 sets of 5 regular pushups- no girlie ones!!
Leg extension
2 sets of 10 reps
75 lbs with a minute break in between. ( no back and forth on legs today.)
Dave if you can do more on the last set then do it as long as form is good.
Leg curl
2 sets of 10 reps
60 with one minute break between.
On last set if you can do more, then do more and this will go for all machines today.
Take the full lminute break even if you feel recovered. Strength requires longer recovery to build
Adductor
95 lbs 15 reps
2 sets
minute rest between sets
Abductor
105 lbs 15 reps
2 sets
Minute rest between sets.
* Comments – take a full minute rest as we are working on strength and not endurance so you want to go into 2nd set completely rested. Doing it in this manner adds strength to legs.
Day 3
Bike 10 minutes level 3 rpms 45- 50
Bike 5 minutes level 4 at 60 – 65 rpms fast.
Bike 5 minutes level 3 at 50 -55 rpms
Bike 10 minutes at level 5 aiming to keep above 55 rpms
Easy two minute cool down.
This workout should feel difficult. To be expected. Just do the best you can and know that it is normal to feel a little wiped out.
Lat pull down
50 lbs 18 reps
1 set only
Push ups on floor
3 sets of 5. Half minute break in between.
Leg extension
50 lbs 18 reps
1 set
Leg curl
40 lbs 18 reps
1 set.
Adductor
80 lbs 20 reps
rest 30 sec.
Repeat
Abductor
95 lbs lbs 15 reps
85 lbs 15 reps
75 lbs 15 reps
*Do these right in a row Dave. No rest between. Today is an endurance day.
Standing Bicep Curl
12 lbs with tall posture 18 reps
1 set only
10 leg side raises with support
5 leg side raises with no support
10 leg kick ups with support
5 leg side raises with no support
Finish with following:
1. 10 Back extensions 15 lbs.
2. Torso twist on back holding for one minute each side.
3. 15 reverse abdominal curls
4. 10 standing knee up keeping straight psoas exercises( car practice).
raise one leg up with it bent and maintain tall posture without leaning back. Hold 5 seconds and alternate doing 7 on each side.
5. 10 chair squats with 5 lb weights in each hand.
6. walk 10 times to the side over an object for balance.
Day 4
As day one
Day 5
As day two
Day 6
As day three
Day 7
Rest. Not to be confused with sitting all day in a lazy boy and eating potato chips! Ha ha. I gotta have some fun as you know! Glad all is going well with you! Until next week. Call or e-mail if you have questions or just need to brainstorm some strategies for maintaining your weight while on your European vacation.
Enough changes to keep you progressing without getting too messy and intricate with the details. Enjoy your weekend.
Kim
www.bodysmartinc.com
904 501 6002
by IcennaEmach | May 3, 2011 | Uncategorized
Two years, nine months, and some odd days ago, I described to a friend the perfect day. I would live as the old country Italians lived. There would be no rigorously set schedules to follow. The day’s work, play, family attentions, social gatherings, and personal responsibilities would flow freely, and naturally together.
As a young adult, many of us had few major responsibilities. There were no pressing concerns other than to play, learn and do a few household choirs. The challenge for me as I described to my friend, would be to revert back to those carefree young adult days while maintaining a full time career and family responsibilities.
Today, almost three years following that conversation, the minutes and hours which define specific responsibilities are nicely blurred, and the mindset needed to live carefree continues to be ingrained. I can go about my daily life, living and breathing what I love to do while balancing out responsibilities of daily living on my own schedule.
Coming from descendants in Italy, I may have an advantage in developing this old world vision of what my life could look like, but the greater advantage I see as a health coach is the realization that healthy living involves more than just working out and eating right. Healthy living involves such simple acts as opening our homes and inviting friends and family that inspire a sense of carefree purpose and joy in our lives.
This time of year it seems is a great time to reflect on how we may beautify our homes and gardens not only for enhancing our own enjoyment and healthy living I.Q. but for our families and friend’s as well.
With the arduous workloads you will be doing to carry out your home and garden plans, I’ve devised a list of 10 stretches that you may do after the day’s work is complete. Stretching is most effective in preventing increased stiffness if it is done right after physical activity. For best results implement them twice daily until soreness/stiffness subsides.
1. Supine Back Flexion – on back bring knees to chest and wrap arms around knees.
2. Supine Back Extension – on back with knees bent, raise hips and buttocks 10 times holding for 5 seconds at the top of the extension.
3. Supine Torso Twist- on back with knees bent allow knees to fall to side of body while arms are outstretched to sides of body with palms down.
4. Supine Hamstring Stretch – on back with one knee bent and one leg straight gently pull the extended leg toward you while maintaining a straight leg. Keep head on floor.
5. Standing Torso Extension – with feet shoulder, knees slightly bent, and one hand on hip, extend opposite arm over head and lean to opposite direction keeping head up.
6. Standing Quadriceps Extension – standing extend one leg behind you and gently pull ankle toward buttocks. Keep alignment tall receiving stretch in front of thigh.
7. Standing Calf Stretch – lean into wall with one leg extended and one bent. Keeping back leg heel in contact with floor, lean into wall receiving stretch in lower calf area.
8. Standing Arm Rotations – standing with knees slightly bent, rotate both arms forward 10 times the backward 10 times in large circles.
9. Standing Chest Stretch – standing with knees bent; bring both hands behind lower back while squeezing back muscles with shoulders relaxed.
10. Standing Trapezius Stretch – standing with knees bent, allow right ear to drop to right shoulder. Reverse.
Hold all stretches for 2 sets of 30 seconds except for numbers 2 and 8.
Our Wealth is in Our Health,
Kim
by IcennaEmach | Apr 5, 2011 | Uncategorized
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!
by IcennaEmach | Feb 14, 2011 | Uncategorized
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.
Kim
by IcennaEmach | Feb 7, 2011 | Uncategorized
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
Leg press
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.
How often
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,
Kim
by IcennaEmach | Jan 31, 2011 | Uncategorized
I Can’t Think! Such is the Title of Newsweek’s recent health article by Sharon Begley. Decision Science, as it is called, 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 choices.
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.
Today is the 29th day of a 6-week journey on the path to feeling good, looking good, and performing great at any age. We begin the 4th week of our trip by exploring today’s mind connection-focusing on what really matters in weight loss.
Stop The Busy Work
Coach of the year in Canada, Michael Bungay Stainier, says it best in his book Do More Great Work, when he says, “You’re up to your eyeballs answering e-mail, returning phone calls, attending meetings, scrambling to get that project done. But when did being busy become a measure of our success?” We know the real work of getting things accomplished only comes when we are doing the real work that matters most.
In you 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, there’s still time to get yourself going. Before reading step 4 in this article, you may wish to review steps 1 – 3.
Step One: Refer online to Road to Weight Loss Part 1. Post 5 mind connections and read daily for seven days.
Step Two:Refer online to Road to Weight Loss Part 2. Use movement for inspiration and increase activity daily for 7 days. Continue posting and reading mind connections daily. Eat less.
Step Three:Refer online to Road to Weight Loss Part 3. Take the motivational test and see if a little help from a local trainer or coach is in order. Continue posting and reading the mind connections daily. Exercise daily and begin implementing the four types of exercise discussed in the last issue: Cardiovascular, muscular strength, muscular endurance and flexibility exercises. Eat less. Focus on what really matters.
Don’t get hung up on all the hype. Here’s what you need to know:
1. You will lose weight if you eat three-quarters to one-half of what you normally eat during most meals of the day.
2. You will increase your success rate significantly if you exercise most days of the week.
3. You will increase your success rate of losing weight and keeping it off if you stay aware by weighing yourself regularly.
4. You will lose weight if you lighten up and enjoy life in the moment.
5. You will lose weight and keep it off if you forgive yourself for not being perfect.
Think of the 6 weeks as a beginning. As you gain willpower from practicing the basics, you’ll increase your confidence I. Q. In turn you’ll naturally want more specifics, but most importantly you’ll be ready to receive more detailed information such as, various cardiovascular exercises for increased weight loss, best foods for stabilizing blood sugar for enhanced weight loss, and best strength training principles for weight maintenance. Best of all-you won’t feel overwhelmed!
For now, continue to eat less and follow these no frills guidelines. Know that simple is good and do not get distracted by thinking elaborate weight loss plans are more effective. If that was true, we’d all be lean. I am confident you will do well.
Ø Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Ø Include lean meats, poultry, fish, beans, eggs, and nuts.
Ø Keep saturated fats, trans fats, cholesterol, salt (sodium), and added sugars low.Until next week…. Best to you. We’ll meet back here next week.
