HIIT it to Achieve Those Goals (Get a Coach!)

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I remember being so tired and sore that I could hardly get moving in the morning! Nagging knee and back pain that prevented me from doing the things that I wanted to do! It was so annoying!!

I am so thankful that I got a coach and joined a health movement that got me fired up, motivated, 40 pounds less and totally energized for life again!!

Today, I did a 25 min killer HIIT workout and felt so amazing afterwards!! Feeling so grateful today that I made the decision to get fit and healthy…totally transformed my life!!??

Do you Want to be Insane (or Would You Rather Make Progress?)

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Push just a little outside the comfort zone to make progress. Make changes in your life too for personal growth. So many parallels to draw with fitness and life!!

Was a tough challenge for myself on an early Monday morning today. I pushed just a little more weight than usual and was barely finishing the sets. By pushing myself just a little beyond what I had been comfortable with is the way to make just a bit of progress so that I will be even stronger for the next workout. If I keep lifting the same weights and doing the same exercises, there would be a plateau and no further progress made.

The same can be said with our life in general. If we do the same things, the same way every single day, we will never grow as a person, or achieve something new or better. Some people may call this a “rut”.

A mentor of mine once said. “The definition of insanity is when you keep doing the same thing day in and day out, over and over again …and yet expecting there to be different results.” How true is that?   Don’t stay in your safe and comfortable little corner (rut) or your life will be rather boring and all of the people who are exciting, fun and progressive will be leaving you in the dust!

I am going to take a hard look at my life today and see what I can change to bring me closer to the goals that I want. I know that if I keep doing things the same that I truly will not get anywhere!   Time to march forward and do a few things I am scared of today! 🙂

What are you going to do today that scares the crap out of you…just so you can grow as a person?    …REPLY to this post and tell me!

Be sure to download 7 tips to increase your self-discipline here!

Your BS Story is Preventing Achievement (So Change It!)

 

The only thing between you and your goals is that BS story you keep feeling yourself as to why you can’t do it!! This is what my personal trainer told me this morning during my weighted cardio workout and she is totally right!! How many times did we make excuses and even what we believe is “good reasons” as to why we didn’t achieve our goals! Far too many! …and in fact we tell ourselves these things do many times that we actually start truly believing they are facts! Scary if you really think about it!

I have learned to recognize it when I have come up with a story… such as being too tired, having no money, not enough sleep, not enough time, telling myself I am just an emotional eater (which then somehow made it OK?), sore muscles, feet aching, sore back from a busy day at work, stress from having a 2-year old, lack of sleep, too young, too old, no good at it, not capable, can’t trust the opposite sex, don’t know how…and the story list just goes on and on and on…!!  The sad part is that we believe these things, identify with them and let them rule our lives!

I have been through all of these excuses and stories myself!  Sometimes when you come from a background of abuse, the stories can get pretty bad.  For example, you may believe you are worth nothing, are useless, not loved, not important, not worthy of love and so many more horrible things!  You can imagine, that if a person lived with those beliefs (stories) that their life would not be very good, successful or full of happiness!  I have had to work hard to overcome many of these stories.  It was not easy, but I am proof that it is totally possible to change your perception of yourself and to change how you perceive your past experiences too!

How do I work on overcoming these stories?  Keep in mind, this is always a work in progress.  My mentor (the late Jim Rohn) speaks about those stories, beliefs and thoughts and uses them as a metaphor like “weeds” growing in a garden.  This is a great metaphor because if you think about it….you cannot ignore those weeds because they will totally overtake the whole garden (weeds of the mind).  Those weeds need to be removed and even once you get the whole garden cleared out of those weeds…what happens?  YES!…those weeds keep trying to come back, so you have to continuously keep pulling out the ones that come up.

This is the same way with those stories…

Once you realize (finally gain insight into yourself) the numerous stories (lies) you have been telling yourself about why you cannot do things or achieve things…its like suddenly noticing your beautiful garden (mind) is packed solid with weeds!!  AHA!  This was definitely an AHA moment for me.  I got myself a coach and started working at getting those weeds pulled out.   It took months of work, emotional turmoil and challenging times…but, believe me, I got that darn garden mostly cleared out …out of pure determination.  However, I realized that a person has to be well-aware that those weeds (stories, lies) will keep trying to come back and keep an eye on the garden at all times to remove them once they pop up!  The lesson here was for me NOT to ignore those feelings, but rather allow them to happen, recognize them, and realize where they are coming from and correct them immediately.

Having this kind of awareness can totally change your life.  Often, to develop this awareness and clean out the garden takes extra help.  Don’t hesitate to get help with this (remember, asking for help is a sign of strength).  Once you take the time to learn this, then you will start to recognize the stories (lies) once they happen.  Once they are recognized, you can stop, identify the lie and replace it with the truth that you know is there.  Its a magical process and is definitely worth learning about!  Once you get to work on this, you will be blown away at what you are capable of achieving in your life!

TO download 7 tips to improve your self-discipline, enter your name and email HERE.

To ask any questions, learn more about how a coach can help you, dont hesitate to CONTACT ME anytime.

 

 

 

Making a Decision will Set You Free (Yes, Get Off The Fence!)

Being stuck on the fence gets us NOWHERE!
Being stuck on the fence gets us NOWHERE!

So, if you’ve been stuck up on the fence, unable to make a decision, paralyzed and afraid to take the jump toward your happiness, I am zooming in today to help you. Today is the day that we will work on making plans and making the decision to get off the fence!

So, how does a person do that?

Here are the 5 Steps To Get Off The Fence. It’s time to make a plan to get happy and making progress in life!

Step 1 — Determine Where You’re Stuck

The first step to get off the fence and live a fulfilling existence, is self-awareness. You have to figure out where you’re blocked, stuck or not making progress. This takes time alone, and the ability to be still and quiet to think about where you are not happy. Exercises such as making two lists: One list called “CHANGES/IMPROVEMENTS I WANT TO MAKE”, and the other list is called the “OFF THE FENCE/HAPPINESS ACTION PLAN”. So, for example, if you want to start your own business, on the left hand side, you would write, “Start my own business,” and on the right hand side, it would read, “Moonlight my start-up on the side, working ninety minutes at night and four hours on the weekends until I am making some money and can quit my day-job to focus on my business full time.”

The trick is, the more detailed your two lists are, the better. Post your list in a visible spot. It holds you accountable, and keeps your eye on the prize.

Step 2 — Commit to Doing the Work

Know that nothing will work unless you do.   One of my mentors says, “Nobody ever drowned in their own sweat.” It was something that really sunk in and always stuck with me.  I believe and and taught my kids that “hard work is always rewarded”.  Happiness doesn’t come without a commitment to happiness. Without work. Your happiness is a choice. You getting what you want out of life is YOUR DECISION. And the same holds true for your unhappiness. So, commit to doing the work. Whatever your goals are, commit to hustling to make them happen.

Know that sitting perched on the fence is paralysis. To live stuck is like residing in purgatory. Most people stay stuck because it’s a comfortable place to not have to commit and see something through. But you can’t manifest your highest self without making a decision, no matter how small. It’s about that first baby step. You MUST take it.  If you are having a hard time moving forward, consider hiring a private coach to help you!  For heaven sakes, take action!

Step 3 — Expand Your Skills

Yes. Expand your skills and commit to learning something new. Often we stay stuck and on the fence because we don’t have the skills and knowledge needed to move forward. So work at getting that knowledge and expand your skills. This could mean taking up a new hobby, enrolling in a course, volunteering, or simply giving away your expertise for free. What I mean here is, if you want to become a PAID speaker for example, speaking for free is a great way to get your name our there, and gain experience and expertise. If you want to start a consulting company, offer coaching or consulting for FREE at the beginning, both to get your feet wet, AND to build a customer base.

Expanding your skills does not only mean just enrolling in courses and acquiring new knowledge, it also means putting the current knowledge you have to work…. (ACTION!)

Step 4 — Get Out There and Meet NEW People

Commit to taking up a new hobby, volunteering, getting more involved in your community, or joining a networking group — for the purpose of meeting NEW people. We often meet the people we need once we get out there and make an effort.  When you reach out to people in your network, ask for help, discuss options, then you will acquire the knowledge to help you get off the fence and move towards your goals.

If you allow yourself to just be open, and to join places like your local Community Groups, book club, sports or activity club, a writing group, traveling to live events or finding a mentor….it will naturally happen that you will meet the people who will help you move toward your goals.

Step 5 — Make More Time for the Things You Love To Do

When you do the things you love to do, it helps boost your serotonin levels (the happiness hormone), which aids in fighting depression, and other mood disorders. Doing the things you love can put you in a state of euphoria, lowering your cortisol levels (the bad hormone), which clears your mind and allows you to make good, quality decisions. For me, I love spending time with my sisters — we laugh, have fun, and it does my mind and body good. I also love spending time alone in a bookstore, working on personal development, or just perusing the aisles in an art section of a store. It calms me and regroups me. What is it for you?

When you do what you love, you are being good to yourself. You are spoiling yourself. And spoiling yourself is your right. Feeling good allows you to make clear decisions. Do it, guilt-free.

In the same token, it cannot be stressed enough the importance of the following four factors in sharpening your mind for effective and strategic decision making:

  1. Get a healthy amount of  sleep
  2. Maintain an active lifestyle and get daily exercise
  3. Healthy nutrition and superfood to feed the body and mind
  4. Meditation (Spend adequate time to relax without interruption when the mind is quiet)

So my wish for all of you, is to get off the fence as soon as possible!!!  it will free up your mind and allow you to move forward in life and achieve great and passionate things!!

To join the Athletic Grandma community and to get your FREE download about how to improve your self-discipline, please click HERE..

(Acknowledgement:  ‘The 5 Steps to get off the fence” Adapted from Erica Diamond, at www.womenonthefence.com)

How to get Agile and Lose Weight (Yes it is Even Possible for Grannys!)

Being fit is far more than just big muscles and strength! It’s about being able to move, twist, jump, maneuver, run…and more …all without getting injured! The MMA fighters need to do more than just fight to keep up their fitness level, and so should we?.    My agility power and a core workout were done this morning with sweat pouring and after it was over I was all smiles because it felt so great! Was a tough workout though!

As we get older, meaning over 40 and beyond, it is incredibly important to work on strength and agility training to maintain our strength, balance, coordination and joint range of motion.  Walking is good exercise, but it really is not enough since it doesn’t work the essential muscles or the mind in the ways that agility training does..

Reaction time and coordination slow down as we get older, but we can fight that with only 10-15 min of practise every day.  Agility skills help us to react faster, reduce risk for falls and this type of exercises puts pressure on the muscles and bones which help to keep them healthy and strong. With agility training, our posture improves, giving more upright walking stance and confidence and have less discomfort in our back.

The benefits of Tai Chi, yoga, Tai Cheng  (take a minute to watch the video) with their slow controlled movements also really help to increase range of motion, balance, co-ordination and flexibility.  If you don’t have time or feel comfortable going out to a class for this type of exercises, we have this type of program available on DVD or digital streaming and it can be used at home.

Dancing is also another good exercise to improve agility.  It can be very fun and social activity as well, which is a bonus..   Dancing benefits not only our physical agility, but also our mental agility and reduces cognitive decline (BONUS!).  There are many kind of dance available and if you would rather dance at home, there are country dance programs that can be done at home as well!

Remember as a kid we used to play hop scotch?   Just that little bit of hopping, balancing on one leg really trains the brain and builds agility.  Consider playing with your kids or grandkids and reminisce about those fun times and enjoy!!  It will feel more like fun than exercise for sure.  This morning with my workout (check out my current core blasting fighting program!), we did something called “Hop Squatch” which is very similar to hop scotch, but only with squats between single foot hops!  LOL

By being consistent each and every day and working on agility to some degree, we have better posture, strength, balance and even energy!  This will make us even more active in other activities, promote weight loss and a higher level of positivity and self-confidence.   It is definitely worth working on and no matter what your age, there are exercises that will help!   For more assistance finding a program to suit you, contact your local senior services, or contact me about some effective and fun home based programs that will help you out.

To join the Athletic Grandma Community and receive a FREE download about 7 tips to become more self-disciplined in your life, click HERE.

Working Out for Beginners (and Grandmas), and the surprising way it will change your life.

...to be healthy and fit feels fabulous!
…to be healthy and fit feels great and is worth the work!

Thinking of working out, but you’re a little afraid?

Or maybe you’re afraid of getting bulging muscles. (Don’t worry ladies, that’s highly unlikely.)

Think you’re too weak or too old or too lazy, but you want to at least give it a try?

Good.

Then I want to quickly tell you how it’s going to change your life. I mean even in your everyday stuff. I’d also like to give you a bit of direction about how to start.

 

How Working Out Will Change Your Life

The first thing many want when they start on their fitness journey is to look different. Thinner, smaller, tougher, lean. And that may happen, but you need to know right at the start, you’ll get much more out of it than just looks.

Your energy will increase. Assuming you’re eating clean and getting enough calories, the adrenaline and other hormones released into your body by exercise will affect your energy.

Your body will work better. Exercise affects you even at a cellular level. When you’re active, the body will use food more efficiently, and many parts – like the thyroid, endocrine system, pancreas, digestive system – will all signal and function better as a result. It’s pretty amazing how movement (or non-movement) affects the body.

You’ll feel better. Client after client has reported feeling more positive, less depressed or lethargic, more motivated and a feeling of being more capable. Exercise improves mental and emotional health, not just physical.

You can do more normal stuff. I’ve noticed this in my own body. Since I began working out, I can do a lot more on my own. I can bring in all the bags of groceries by myself without huffing and puffing afterward. I can shovel snow without pulling a muscle. My joints are stronger. And, if I need to move the couch or fridge, I can do it easily on my own – all important things for a single grandma!

 

Working Out – Where to Start

It’s a bit tough to say where to start, because it really depends on where your body is at.

A person recovering from back surgery or a teenager will need a whole different routine than an overweight mid-forties woman who’s otherwise healthy.

 

It’s always best to get the personalized advice from a coach who can advise you based on your specific needs and fitness level. (I can help with that) So please take the following not as specific personal advice for you to follow, but more as a general guideline.

That said, it’s often best to start slow. For a few reasons. If you’ve been especially sedentary or have health issues, this is especially true. A good beginning for you might be to stretch daily or every other day, and go for a walk or bike ride. Keep it light to start – pushing too hard right off will only destroy your motivation and invite injuries.

The next stage would be to increase intensity by either lengthening the time of your walk or bike ride, or increasing the difficulty, perhaps by traveling uphill or going faster for portions of the workout. A person could also add a cardio workout routine or consider joining an accountability group!  Click HERE to ask how!

 

The (Most Important) Thing Beginners Forget About

Most people stop there, forgetting to add the vital element of weight lifting (resistance training).

Wait ladies – before you envision giant barbells and bulging muscles – that’s not what I mean. Not at all.

Here’s the truth about muscles.  If you don’t make them work, they weaken. They weaken a lot and actually shrink (atrophy), becoming nearly useless.  A lack of exercise leads to atrophy of skeletal muscle, which essentially leads to a smaller number and size of the muscle cells!

 

Lifting is Easier Than You Think

Just so you know, lifting doesn’t have to be this big, demanding ordeal. I’ve been working out for years, and only lift 2-3 times a week. The rest is cardio. It doesn’t take huge amounts of time to get results.

It may suit you best to start out with smaller weights (3-5 lbs) even once a week, and work up to 10 or 15 as you gain strength.

 

The bottom line: if you don’t use your muscles, they’re going to leave you.
You need them. Work them. Even just a little at first. Starting small is okay.
The important thing is that you start.

To get tips about getting started on clean eating, click HERE.

To join the athletic grandma community, enter your email address HERE and get a free download about how to improve your self-discipline!

Learn to Love Yourself. ( …Yes, it is possible)

Learning to love yourself isnt easy, but it is worth it!
Learning to love yourself isnt easy, but it is worth it!

After so many years of not knowing why I was so irritable, impatient, always in a hurry, overwhelmed, and grouchy, I have recently made some discoveries!  I would often say to myself “I cannot even stand myself like this”….and it wouldn’t be just be during PMS either! 🙂

As I move through my emotional healing journey some major issues are being uncovered. From years of trauma and abuse and packing all those negative feelings away in the back of my mind so I could just survive, subconsciously I did not have positive feelings about myself at all!  I didn’t even realize this since I was too busy responding to life challenges and in survival mode all day to even realize!  Aha! No wonder I was so cranky!

After developing beliefs as a child that you are no good for anything, not worthy of love, useless and never good enough, subconsciously, those beliefs remain with you and affect your future beliefs in yourself as well as your emotional responses to the world around you (especially in your closest intimate relationships). It’s scary just how much this affects us as an adult!

It has taken me tremendous work, research, digging deep, determination and sharing my experiences with others to truly begin to love myself. I have learned so much on this journey that I would be honored to have the opportunity to help you to learn to love yourself too!!   A few things I have learned so far are to;  give myself permission to put myself first, say “no” to unloving acts towards me (out of self-love, remove myself from hurtful situations or people), forgive myself for mistakes I have made, celebrate myself when I achieve something (even if it is small), and learn that I am deserving of love and other good things.

Now that I have these self-realizations, am I an expert or am I perfect?

NO! I do still have much more work to do on myself, and I consider myself a work in progress, but I have made huge strides already and have learned so much about how to take steps in the right direction.   Sometimes, sharing your struggles with someone who is going through it to, or is just a few steps ahead of where you are, can be the most effective way to make progress and feel genuinely supported and understood too!

We are all human, and we ALL deserve love. Today, do yourself a favor and start with yourself. You’ll thank yourself later! And so will everyone who can feel the beautiful, loving energy developing in you.

…and yes, that is me in the image above… Today, I decided to give myself a hug after finishing my workout this morning and, yes, I truly felt I deserved it! ?

I have an upcoming private group coming up in February called the Love-Yourself Challenge.  Click on the image below and complete the form if you are interested in joining the group and I will get back to you privately by email within 24 hours to give you the details…  Make yourself a priority….this will be the first step! 🙂

Be sure to join the upcoming challenge! Change your life forever!
Be sure to join the upcoming challenge! Change your life forever!

New Year, New You, Now is the time to Get Started!

The New Year is here (can you believe it is 2017… wow!) and Summer is right around the corner, seriously, it is! That is how fast time flies. But the good news is… you are in the drivers seat of your life! There is no time better than right now to start your journey. But in order to tackle these crazy tough Beachbody workout routines, you need to arm yourself with the right tools to guarantee your success. Not going to lie to you, whatever program you are attempting, the work is hard and the commitment is relentless but the rewards that follow are so amazing, so grand, so epic! The time to start is now and I am here to help you achieve that success you desire and those results you absolutely deserve!

 

 A LITTLE BIT ABOUT MY JOURNEY

 

My name is Diane Gudmundson and I am a Team Beachbody Coach. My journey started two years back when I was 45 years old. I had just topped the scale at 196 lbs. for my 5’8″ frame. Being out of shape was only the tip of the iceberg. I was unhealthy and was on medications for anxiety, body pain and sleeping issues. My hair was falling out, my skin was dry and flaky, and my nails were cracking and peeling.  My gut was not functioning properly, I was having pain when trying to use the bathroom with bleeding and even was having difficulty peeing!  I was a mess!

My doctor gave me a good physical examination, arranged numerous blood tests and a colonoscopy. It was found that my blood results were normal, the colon was 100% normal  The worst part, through all of this, was that  I had lost all my self-esteem and confidence. All this at 45 years of age!  So, if all my tests and examinations were normal, what did this mean?

This definitely was an aha moment!

The first step of my journey was to find a nutrition plan (not a diet) that was going to work for me and work for the rest of my life. I love to eat all kinds of food, and I was not going to deny myself one of life’s most pleasurable experiences. Avoidance was not an option, limitation and moderation was how I would succeed. I studied clean eating and portion control and with a simple weekly plan implemented clean eating into my life.

I also knew I needed to incorporate an exercise routine. I choose P90x as my first program. Now let me just reiterate how out of shape I was. I couldn’t even go up a flight of stairs without getting winded, I could only do a couple pushups on my knees (barely) and could not last more than a few minutes when trying to do jumping jacks!   I had aches and pains constantly, back and knee pain, and really was poorly motivated to do any physical activity. When I went horseback riding, my back pain got even worse, so I lost my motivation to go riding as as result!

I was not going to give up hope!

When I popped in that first workout DVD in on Day 1, I barely was able to do any of it. But I knew if I just made tiny improvements each day, just little baby steps, I was putting myself on the right path towards success.

I could sit here and tell you that it was easy, and that all it takes is a bit of willpower and go for it.  Well, it doesn’t work that way and it has absolutely nothing to do with willpower. Changing your lifestyle, changing your body, changing your mind and the way you think, changing almost everything about yourself (including limiting  beliefs and emotional issues) in order to reach your goals is going to be the toughest thing you will ever attempt in your life. I struggled, I failed, I hit obstacles, but these difficulties are all required, this is what makes it the greatest journey in the world.  If a path is easy, it does not build our strength and capacity!

Support and Accountability works!

I could not have done it alone though and needed all the support that I could find. I found a Beachbody Coach and then participated in an online Accountability Group. I can honestly say that if I hadn’t done this important step, I would never have succeeded!  Since completing that first then second round of p90x, I went on to complete Focus T25, 21 Day Fix and 21 DF Extreme, PiYo, Insanity Max 30, Body Beast, P90, 22 min hard corps, and Core de Force!  I am loving this because I never get bored and, by switching up my fitness programs regularly, I am getting optimal results!  Currently I am doing a mix of Core De Force and The Master’s Hammer and Chisel which has now become my all-time favorite program combination!

before-and-after
Much Happier and now 42 pounds less!!

Currently I am 154 lbs. and I am now in the best shape of my life!  Even though I love looking toned and muscular, the way I feel emotionally and physically and my ultimate health is what is most important!   I am healthier now at 47 then when I was 25!  Oh, and I am happier now than I have ever been in my entire life too!  (I am one happy Granny! LOL)

Healthy, Happy and energized for life are three ways to explain how I now live.  Now, I want to give back, pay it forward, and share that experience with you and share all that I have learned.

Are you ready to make a change?

If you are ready, ready to make that change, ready to learn, ready to arm yourself for battle, ready to be motivated, ready to be inspired, ready to be accountable, ready to own it and earn it, then I will do everything in my power to ensure you cross that finish line and find success in all your goals.

Take a minute to consider BOTH of these options!

  1.  To join an online accountability group with me as your  coach, please take a few minutes to fill out the application here.

2.  To receive a free PDF download about how to get started with a clean eating lifestyle, CLICK HERE

Please COMMENT with your thoughts below!

Contact me for any questions

12 Reasons Women Think They’re Overweight (Which One Have You Used?)

 

It sometimes takes a little detective work to uncover the root cause...
It sometimes takes a little detective work to uncover the root cause…

The other day I asked my Facebook followers a very personal question. “For those of you who feel you are overweight, what do you honestly think the reason is for you being overweight? No judgment here, I’m just interested in the answers.”

The comments that came in were surprisingly varied and honest.

Of the many answers given, the following list of twelve reasons is a culmination of common themes and answers given.

See if any of them hit a nerve with you personally.

  1. A lack of control and willpower. I make excuses for myself and lack balance when it comes to health.
  2. I am stressed. Stressed with the kids, overwhelmed with life, and not getting enough sleep either.
  3. I’m overly busy at work and home. Often that leads to not planning meals or packing healthy food for the day, or not eating enough. I’m pretty sure that’s affecting my weight.
  4. I hate exercise (or can’t exercise due to medical issues)
  5. Emotional eating and other bad eating habits have plagued me for years. Maybe since childhood. And I struggle to believe I can change it
  6. I’m a sucker for junk food. Sweet, salty, bring it on. I can’t resist.
  7. I just plain love food. Lots of it. Pass the potatoes. And the gravy too.
  8. I think my biggest problem is laziness. It’s too much work to cook. Or exercise. And especially to be consistent with it. Sometimes I can do it well for a while, but then I fall off again, which makes me feel like giving up.
  9. I don’t care. There are more important things than health and fitness. I’m fine the way I am.
  10. My physical and mental limitations make me overweight. (depression, hypothyroidism, boredom, hormonal issues, PMS, digestive issues)
  11. I’m going through a major lifestyle change – there’s not time!! (Just had a baby, changing jobs or schedules, new marriage, moving to a new home, death in family…)
  12. I try and try, but keep falling off the wagon. Why BOTHER?! It’s depressing and embarrassing to fail at this all the time. Hard to get motivated with that going on…

 

That’s not all. Many women also said they didn’t like the feeling of being overweight. Which makes sense.

As these varied answers show, there is no one reason for why we’re overweight. It should be obvious then that there is also no one solution. Still, we think there is, don’t we? Exercise and eat right. That’s the magic fix for everyone. But that’s just behavior. Behavior is always driven by something deeper.

Ultimately, to fix the problem, to actually make a lasting change, we need to understand the root cause.

Once we glimpse what’s driving our behavior, we have a chance. Then we can change our beliefs or behavior to lead to transformative change.

Which of the 12 reasons did you most identify with? Mention them in the comments, or feel free to add your own reason.

 

CONTACT ME here, if you would like help to dig deeper, identify and resolve your own ROOT cause (many times, its not obvious and we are not even aware of it!)  to make longer term success easier and more possible for you.

 

7 Weight Loss Tips for Long Term Success

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It’s no secret that there’s a direct connection between nutrition and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don’t make it any easier to eat well and maintain a healthy weight…people across North America spend billions on diet plans and quick fixes in health and wellness industry!

So here are 7 quick tips for long term health success.

1. Keep a record and monitor weekly progress

Keep a record of what you eat and drink each day as well as what exercise you do!  When you are logging what you eat and drink, you are more likely to eat less calories and to lose weight!! You can track your food and exercise on paper like I do, or you can use an app on your phone and even make pretty graphs using those apps to share with your friends on social media to reinforce your ongoing success.  Every week, review how your week went and plan for changes and updates to your plan for the following week!  Keeping on top of this makes a HUGE difference!

2. Set goals that excite you

So even though we have to be somewhat realistic when setting our goals, we need to set goals that are outside our comfort zone and that fire you up and get you excited!  Set exciting and achievable goals and be sure to give yourself a big high-five when you achieve it. Once you achieve the first step, then set a second goal and keep moving forward!

I set goals to complete specific professional workout programs (Beachbody) and reward myself after completing them.  I then set my goal to complete the next program and visualize the results I will get.  This way, I never get bored and am always achieving something new which keeps it exciting!

3. Don’t hesitate to start with a nutrition and exercise plan at the same time and recruit some help!

Don’t listen to that voice in your head that will be telling you not to take on too much at one time. There is some truth to the fact that starting both nutrition and exercise plans at the same time will work in your favor for the long term with each supporting the other.

I have found that adding Superfood nutrition increases energy, has antioxidants and micro nutrients giving it preventative power, kills cravings and helping to accelerate weight loss.  Having a coach really made a difference for me by boosting results, motivation, accountability and support.   Contact me for more detailed information on Superfood and coach support!

4. Make the healthy choice the EASY choice!

If you are hungry, you will eat whatever food is most convenient!   Make the healthy choice the easiest choices! Whatever you do, do NOT have junk food in your pantry!  If your family or roommates want that kind of food, have them keep it out of sight or locked up!

Be sure you take your healthy foods on the road when you have to be away from home, at the office, visiting, at dance classes, or at the rink! So, yeah, keep the junk food away, and keep the healthy stuff close by!  If I don’t have my cooler full of healthy food with me, you can bet if my hunger gets the best of me, then a drive thru will be the answer!  To learn how to get started with clean eating, enter your email for a free PDF download!

5. Start your day RIGHT!

Start your day off with a high protein breakfast that contains a few different food groups. This will fire up your metabolism, get your body ready for the day, feed your mind for optimal focus, and you will be less likely to overindulge during the day because your body will already be well-fed. Eggs are a great example…they are a complete protein and are quick and easy to make into an omelet with veggies!

I get up early and do a workout, have a post-workout recovery superfood shake and then put on some eggs and a slice of ancient grain toast…now THIS combination gives great energy and a kickstart to my day!

6. Consider adding extra supplement to your plan to speed up your results

When combined with a healthy diet and exercise there are several natural supplements that can speed up fat burning by helping your body more efficiently use your natural fat burning hormone.

The better and more efficiently that this fat-burner hormone works in your body, the less appetite you will have and the more fat you will burn! KEY TIP: Don’t be conned into believing that taking a supplement alone such as Garcinia will magically burn fat, because it doesn’t work this way.

The Superfood shake I use every single day contains many ingredients that suppress appetite and promote fat burning,  so contact me for more information!

6. Make it a long term plan that you love

Your friend may be telling you about some kind of plan that involves liquid meals and capsules and a swimming routine that helped her lose 15 pounds. Sounds good but do you like liquid meals, capsules and swimming? If you don’t like these things, then perhaps her system is not one for you.

It is very important that we find something we absolutely LOVE so that it will be sustainable for the long term. Quick fix and crash diets do NOT work for the long term because they are not sustainable!   In order to maintain your results, the plan needs to keep going for long term!  If you find a plan you LOVE it will be much easier to keep it up!

In summary, nutrition and exercise with exciting goals and a sustainable plan you LOVE is the key to long term success with losing weight and maintaining fitness.  If you would like some help to set up a plan you LOVE that will work for you in the long term, please contact me and I will be happy to help you out.

Make use of a free coach (like me) to help you find a program you LOVE, for Support, Accountability, Motivation and even earn Rewards!   I have many various exercise programs from yoga to tai cheng to body building programs and Insanity!  There is a program to suit everyone!  To join a support and accountability group with me or to get some help to set up your goals using a free coach, please fill out the application HERE.

 

CLICK HERE to receive a FREE PDF re: getting started NOW with Clean Eating!