Measure and Reward your Success

Measure Your Success!  
Not by the scale! Weight loss is a slow and steady process. To truly achieve and maintain your ideal or goal weight it realistically could take months to a year. You must find alternate methods to measure your successes that are not scale related.  Pick some non-gym goals and keep track of how your exercise plan helps you increase your ability to succeed in multiple ways. Examples can be cutting strokes off of your golf game, running and chasing your children without becoming winded or carrying object(s) (laundry) upstairs or feeling better about yourself and having improved energy.

Reward Your Success
Give yourself nonfood rewards.  For example, buy yourself new clothes in smaller sizes or sign up for a massage.  You will soon realize that rewarding yourself with food is not necessary and oftentimes not as enjoyable as a lasting reward.

Yours in health,
-Robert

Thriving through the Holidays!

Bring a friend and they will receive a 14-day pass for our Group Training program to navigate the holidays and stay on track!
You will receive a 30-Min. Coaching session!

AVOID Holiday Self-Sabotage

Prepare for a Healthy Thanksgiving

Before you go shopping for your Thanksgiving meal, plan ahead with these substitutions: 1. Instead of sugar, use cinnamon and vanilla. 2. Skip canned cranberries and prepare fresh with orange juice. 3. Use low fat broth instead of cream in soups. 4. For casseroles use skim milk and low fat cheese instead of cream and  high fat cheese. 5. Make a stuffing using whole grain bread and turkey sausage. 6. Serve fresh vegetables or fruit as appetizers and skip the fatty chips and dip spread. 7. Use as many fresh vegetables and fresh fruit as possible. 8. Bake sweet potatoes instead of sweet potato pie. 9. Be sure to complete 30-minutes of Movement/Exercise in the morning so you feel good about yourself and sticking to your Exercise Regimen. 10. If you are going to cheat - CHEAT WELL.  Don't just grab based on temptation and impulse. Decide if you really want what you are about to eat. You can be stronger than the holiday "bingefest" that usually occurs.  You control your choices.  Have fun, make great choices, enjoy your food and feel great about yourself! Yours in health, Robert

Attitude for success - Part II

Attitude for Success - Part II

Reward your behavior, not your weight.

Most of us are used to rewarding ourselves and being rewarded by others for losing pounds, rather than for altering our behaviors and actions.
If you successfully TRANSFORM YOUR THINKING by creating a system of rewards for the positive changes you make, rather than the numbers you see on the scale - you are more likely to succeed long-term.

Make your rewards based on your ability to stick to your goals, and on your changes in thought. When you are able to go through an entire day without self-defeating thoughts, you deserve a non-food reward.

It is important to remember that your thoughts guide you to action, whether they be positive or negative.  If you are self-depreciating (negative) in thought, your behaviors will be unproductive, and you will become discouraged easily.

If, on the other hand, you acknowledge small accomplishments:  more positive self-talk, increased activity, eating more nutritionally balanced meals, feeling healthier, feeling stronger, then your behaviors will reflect that.
You will be more encouraged to continue exercising, you will find it easier to resist food temptations, and you will gain self-esteem—not because you are losing weight, but because you are managing your life and your body in a way that is responsible and worthy of praise—and the weight loss that follows will be but a side effect of the behaviors in which you engage.

Reward your behaviors - not your weight.

Weight loss (long-term) is a side effect of better habits.