Sacrifice & Your Commitment to Yourself

Hey all,

I am not sure how else to put this so I will just lay it all out for everyone……

So over the past few weeks I've noticed a lot of people having some serious challenges with their weight loss goals.

What I'm here to talk to you about today is what does it take to lose weight

Is it exercise?

Is it the food you eat?

Supplements?

How about dedication, commitment,

Oh here’s a big one, Sacrifice this last one is huge.

So sacrifice is so important that it should be first on the list. Most people don’t realize that when getting into a program like this or in general just trying to lose weight and stay in shape that there are certain things we have to give up for a little bit……

We have lived a certain lifestyle for certain period time it could be year 2yrs, 5yrs, or even 20, or 30yrs, and we've lived that way for so long that to try to live a completely different way now is a huge sacrifice and that's really kind of what I'm here to talk to you about today.

The steps to lose weight are actually pretty straight forward but you must be mentally ready to take on this challenge. You need to be committed to yourself, you need to be dedicated to the program and you need to sacrifice some of those things that you may not want to initially to get to your goal I know that, that's the reason why most of you are not getting the results you want to see.

You really have to take the time and say to yourself: Can I for 12 weeks live without my glass of wine can I live without my pasta can I live without my breads……Can I live without all those thing that I enjoy? Just for a little while……

There a lot of programs out there that say you can still eat what you want and lose weight, to a degree that is true but it only works for so long. A lot of you have to understand that you really need to change the way you eat and your lifestyle.

It’s your lifestyle that needs to be changed. It's the way you think, the way your brain is programmed right now that needs to be changed first.

And a lot of you may not be at that point to truly sacrifice those things, those little things to get to where you to be.

You might say that you're uncomfortable in the body that you have but if you lived in it for 20 years then how uncomfortable could you really be?

So where do you start? Simple Start with you, make small changes over time so that by the time 4 weeks have passed you are on a steady track to losing weight.
Here’s some tips…

To change the way you live you have to start right at home……

1.Get rid of the temptations, now you might say well I have kids and how can I deny them cookies, or cake, or ice cream. Simple get them to eat the way you eat, I am not saying not to treat them once and a while and yourself too, but it’s a treat……Don’t by that stuff when you go shopping.

I have a 5 year old before you start saying well you don’t understand, trust me I do! He now asks me for fruit, veggies with every meal, did this come over night, I say NOT…..it took time but he doesn’t crave the cookies, the sugar, the salts……

2.To piggy back on number one, when you go shopping force yourself to look down, that’s where the healthy foods are. The food companies pay the supermarkets for an eye level shelf because they have studied the human brain, we are programmed to look eye level and they know it……

3.To those wine drinkers, and I have spoken to many of you that like a good glass of wine and hey so do I from time to time. Ask yourself if you need it every night….. It’s full of sugar and that’s your number one enemy against weight loss.
Remember 12 weeks to a new you is very possible but you must be willing to start there…….

Are you willing to sacrifice those little things in life for a short period of time, when you'll be able to go back to them eventually but you need to get the results your want first…

I'll leave you with that and you know I'm here if you ever need questions or anything I can answer for you.

I would love to get your feedback and comments below and even some helpful suggestions from people that have had success with weight loss….. What tips can you give us?

Start with changing you!

Have an awesome day
Your Fit Coach
Mike


Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

3 Tips on Eating for Success!

3 Tips on Eating for Success!

A question was brought up today at bootcamp about how to keep track of your calories. Well first off it shouldn’t become a challenge for you. We want this process to be as simple as possible so that you see success from it. Success is you reaching your weight loss goals!

Here is a quick calculation you can use to figure out the number of calories you need approximately each day.

1. Take your Goal Weight (the weight you want to be at not current) and multiply that by 10. You find your goals weight. For example, you currently weigh 160 but you want to be 140. 140 X 10 = 1400. 1400 is the number of calories you need to eat each day if you want to lose those 20lbs.

2. Let’s take it a step further. How many calories do I need in each meal? Take 1400 and divide by 6 and you will find the number of calories you need to eat in each meal. In this example it is: 233. You will each about 6 times per day and if you eat 5 times per day then you need to divide 1400 by 5.

3. Here is a sample day as to what it might look like:

Breakfast

1 egg/2 egg white omelet w/ spinach
Oatmeal
Blackberries

Snack

Cottage cheese w/ carrot sticks
Pear

Lunch

Fish or a lean protein like Chicken or Lean Beef
Yam
Asparagus
Orange

Snack

Prograde Workout Drink

Dinner

Lean beef or chicken
Chickpeas
Green beans
Apple

Snack

Cottage cheese & strawberries

1) Your nutrition program doesn't need to be crazy.

Don’t get crazy or obsessed when starting a new eating plan.
Simple changes each day go a lot farther than you might think.

Start with eating more fruits and vegetables. Have about 8-9 servings a day.
Don’t try and go with a diet that is low-carb since these always fail to be the long term eating plan of choice.

2) By By Junk Food!

Look I know that we all have our vices and mine is Chocolate probably like many of yours. But do you really need all that junk food, chips, cookies, candy, Etc….. I didn’t think so, think of your sweets as a treat and I don’t mean an everyday treat. If you have been good 90% of the week then reward yourself.

Yes It’s That Easy!

Until Next Time

Your Fit Coach
Mike



Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.