Your BIGGEST Weight Loss Mistakes

What is the biggest mistakes people make who are trying to lose weight?

 

 1. "All or None" Mindset

Many people in life (not just weight loss endeavors) adopt and hold true to the mindset of PERFECTIONISM or "All or None". This mindset shows itself in numerous ways, but most often, it rears its ugly head during conflict.

Many clients I have had are OK as long as everything is going well. Their choices are sound, their thinking is pure and their mood is good. However, as soon as one area of life causes stress this creates a spiral of negative thinking and their mindset goes from "I am in control" to "This isn't working, I quit!". The stress could be a work conflict or poor food choice or a missed exercise session.

This "All or None" mindset makes it increasingly difficult to attain and maintain success because the thought process relies on Perfection. 

A better plan is to understand that negative situations happen to everyone and will happen to you on occasion. Learn to handle stress with proper perspective and gain the ability to understand that every choice counts towards achieving your goal or delaying it.

Get informed here.

2. Failing to Plan 

A second pitfall I often see is that many people do not plan their meals and workouts. Many people wait for motivation to strike before they act. This is the exact opposite of what needs to be done to gain success.
 

You must schedule your workouts as a "non-negotiable priority" and attend these important appointments with yourself.
 

You must plan and schedule your meals in advance.  If you wait until you get hungry to think about what you are going to eat you increase your risk of making poor food choices and eating items that are not in your plan. This may lead to a loss of control (see "All or None").

3. Lacking Consistency. 

Often, individuals begin a plan when they become distressed about their health, appearance and/or fitness levels. They make multiple drastic changes at once in an all-out effort to achieve as much as possible as quickly as possible. Generally, repeating mistakes from their recent past.
 

When you attempt to accomplish too much at once in addition to the busy schedule you may already have you can become overwhelmed and may cease a few of the more important acts of attaining your goal.

Consistency is accomplished by placing priority on the actions that are most vital for your desired outcome and continuing these actions. You cannot get to your goals with a "tomorrow" attitude. 

-Robert

How can I get my daughter to understand the damaging effects of dieting?

I think it is important to note that not all "dieting" is bad or harmful. This truly depends on the methods utilized, the length of time the "diet" lasts and the focus of said "diet".

It may be truly beneficial to have a discussion with your daughter about the benefits of Eating Healthy, such as:

• improved energy
• increased vitality
• feeling proud of yourself
• doing good things for your body

Many people use the term "dieting" generically.  If your daughter is following a sensible eating plan that incorporates whole grains, fruits and vegetables with plenty of variety and minimal restrictions then I would say to congratulate her.

If, on the other hand, she is focused on dieting as a means for weight loss it would be important to steer her in the direction of the benefits to changing habits for the long-term.

Depending on your daughter's age; she may understand the consequences of her actions, but battling marketing and hype that surrounds so many restrictive diets cna be difficult.  I believe that by being supportive and by getting involved in a healthier eating plan together you could lead by example.  Here a a few more tips for a successful outcome:

• schedule family dinner time 2-3 times per week
• cook healthy, great tasting meals together
• speak about a few of the unhealthy habits you are focused on changing and why.
• have plenty of healthy foods and fruits and vegetables available for the entire family
• purchase less "junk food"
• create healthier dessert recipes together

Speaking to your daughter about the long-term effects of these beneficial habits and how they are better strategies than a restrictive diet plan will go far in aiding her in making better choices for the rest of her life.

Learn to create better habits here! 

To your health,
Robert DeVito 

A Daily Formula for Motivation and Inspiration

 

The IFS ACHIEVERS use this with great success.

I hope that it helps you too.

Create Better Habits  

To your health,

Robert DeVito

Creating an Honesty Covenant (Drop the B.S.)

 Honesty Covenant

Creating an Honesty Covenant with yourself and others will be essential to your success and mental well-being.  In reality, the scale/checkbook/relationships/happiness does not lie. 

Misleading yourself or others as to how well you are behaving but just not seeing the results is detrimental to success.  Beyond being in a Physiological Plateau, here are the reasons I see that people do not succeed:

·         You were not ready to commit to a new/different lifestyle.

·         You did not know how to get started, and stay on the right track.     

·         You lacked the proper information/education.

·         You wanted a quick fix.

Be honest with yourself and others. Misleading yourself with statements like "I am ok." or "I am eating pretty good" or "I can't seem to save money no matter what!" or "I cannot get along with my spouse no matter what!" or "I am too busy to exercise." are lies.  Look internally and decide if you are emotionally protecting yourself by not facing up to your actions and then list out the half-truths and absolute illusions that you feed your brain on a daily basis.

Ask for help when you need to and stay the course.

Figure out what issues/challenges you face and find long-term solutions.  If you are not changing, then there is an issue with one of the following: 

Food - Fitness – Focus

Have you been honest?

If not, how have you been deceiving yourself?

How can you course correct?

If you decide to live your life in this way, if you drop the stories and the B.S. from your life, you will move ahead and achieve at speeds that you never thought possible.  You will find a new level of self-respect and pride. We all deceive ourselves from time to time. You can break the habit if you choose to.

Was this helpful? Get more help HERE! 

Drop the B.S. and get real.

To your health,

Robert

IDENTIFYING YOUR OBSTACLES

Identify your Obstacles

This is a follow-up to our goal setting article from a few weeks back -

Setting Your Goals

This article will focus on aiding you in creating your Realistic, Progressive and Maintainable (c) Action Plan.
Identify your obstacles then modify your actions.

Identify your Problem Areas – 

What are your biggest Challenges?  Some eat too much at meals or at their desks, while others pack in extra calories while driving, snacking, or socializing.  Some want to help family members eat better – without them knowing it!  Others leave choosing foods and meals to the very last second when hunger has already taken control of your thoughts. Different problems require different solutions.  If you try to change everything at once, nothing will change.

Select Solutions – 

Select up to three – five small changes you think will most easily and effectively enable you to address only your most troubling challenge.  Be certain that these changes are R.P.M. (c)  changes.  Always choose something you know you can repeat.

Develop a Simple Plan – 

You need to be more focused than just thinking “I’m going to try to do better” and having a few vague changes in mind.  You need to select up to three specific daily changes you intend to make, and you need to commit to making these changes a part of your daily routine for the next 30 days.  It is only a month, and you chose the changes in part because you thought they would be easy for you.  Promise yourself you will try hard to adopt those changes for a least a month.

Execute Your Plan – 

It is important to make these changes each day.  There is power in consistency.  One way to do this is to keep a calendar or keep a record to mark your daily progress.  Tell your friends and family about the commitment you have made.  Do other things you believe will help keep you on track, like wearing a wristband or other reminder, posting signs for yourself, writing a food diary, or joining a group that is committed to making the same kind of changes you are.

Do this and you will be on your way to freedom from all of the frustration and confusion and on the path to being healthy and fit.

For those of you in need of more information, guidance and tips then here is a link to a free e-book download from My Dynamic Life.  Enjoy it and send us some feedback!

 

To your health,

Robert

What is Healthy Weight Loss?

This is a simple but tricky question.

WHAT is Healthy Weight Loss?  It is a method of reducing the amount of fat stores on your body while preserving your lean tissues. It is a slow and sustained process of altering your thinking and your choices to align with your new goals and values.

A Healthy Weight Loss plan provides nutrition for your body and movement to energize you to feel your best. It is a diet rich in grains, fruits, veggies and healthy fats. It is an eating style that includes foods, not eliminates them. It is an active lifestyle that gives you fuel and energy to live your best life.



 Who should you trust to give you Fitness Advice?

HOW do you achieve Healthy Weight Loss?

• Healthy Weight Loss focuses on... healthy patterns.
• Healthy Weight Loss focuses on the long-term outcomes, not instant gratification.
• Healthy Weight Loss allows you to be flexible, not rigid in your food and exercise selections.
• Healthy Weight Loss allows for setbacks and does not provide punishment for a poor choice or temporary loss of focus.
• Healthy Weight Loss focuses on caring for your physical, mental and emotional needs, not punishing yourself for not being perfect.
• Healthy Weight Loss is slow and steady.
• Healthy Weight Loss is allows you to eat out at restaurants, not sit home alone obsessed with following a "diet".
• Healthy Weight Loss allows you to feel good about yourself and know that you are making great changes for your life, not that you are sacrificing and restricting your choices.
• Healthy Weight Loss includes all foods, not limiting the "magical fattening" foods or avoiding entire food groups (Dairy, Wheat, Carbohydrates etc…).
• Healthy Weight Loss includes strength training to boost your metabolism, help your posture and allow you to enjoy more food.
• Healthy Weight Loss is balanced.
• Healthy Weight Loss is intelligent and planned, it avoids fads and falling for "miracles".
• Healthy Weight Loss is a way of life. Your new life.

In this new life, you would:

• Know that you have control over many things but do not have control over everything.
• Focus on obtaining fruits, veggies, fiber and protein from your food choices.
• Focus on moving more simply for the sake of moving.
• Focus on reading and learning to build your "brain muscle".
• Focus on trying new recipes and finding activities to do with your family and friends.
• Focus on your relationship with yourself and with others.

Healthy Weight Loss is a journey to a new lifestyle. Enjoy it.

To your Health,

Robert

Follow these tips to begin eating better 

Choosing a Trainer - Part III - Personalities

Selecting Your Trainer

Now we have determined that you have a professional, caring, well meaning and highly educated trainer in front of you.  There is one more thing left to determine if they are the right trainer for you.  Do you like them?  Personality types should not be ignored, especially in the instance that you will spend your money to spend 2 to 6 hours a week with this individual.  I have listed a few Personal Trainer Personality Types so you can familiarize yourself and be well armed to make the best decision for yourself.

READ: How to choose a Personal Trainer

·      The Enabler.  This type of trainer makes everything OK for you.  They do not try to push you too hard and they will listen to you for minutes between exercises.  This is the trainer for you if Fitness Goals are not your priority but you need a good listener.  This is more of a “Rent a friend” than it is someone totally absorbed in your success.

 

·      The Drill Sergeant.  As the name implies this is an individual who will motivate you through constant pressure to succeed and achieve more every time you are with them.  This is a person in control of the session.  Some of us need this as we are incredibly powerful, busy people and sometimes we just want to be told what to do.  Results are the cornerstone of this individuals focus.  This person was well… a Drill Sergeant in a past life.

 ·      The Analyzer (Also called The Technician).  This trainer carries a clipboard, two different color pens and a highlighter.  They will make sure that you are in the exact position that you should be before you are allowed to move.  Be sure not to deviate as this person will stop you, reset you and do it all over again until it is perfect.  The Analyzer studied engineering at some point in their life.

·      The Olympian.  A former athlete who thinks you were too!  You will lift heavy things that do not need to be moved, run to nowhere; perform feats of strength seen on American Gladiators re-runs, do sprints, box and anything else you can possibly think of.  It may not be the best structured workout you will ever experience but make no mistake – it will be an experience.  Hint: Bring an extra towel!

·      The Coach.  This is a very fun loving but intense type of trainer.  Chances are this is the only profession this person has ever known and they have been doing it for a long, long time.  This trainer understands that there are many parts to a successful fitness plan and they want to teach you how to do it all with or without them.  You will be sure to get little pearls of wisdom daily and be encouraged to do your best.  Your success will be measured and there will be an action plan for everything.

·      The Cheerleader (Also – The Motivator).  This Cheerleader is fun and you will be sure to laugh during your session.  This is a trainer who will be vocal, loud, exciting and in your face.  They will get you to let loose and try dance moves, Pilates, Yoga, Stretching, and Balance on weird Fitness Gizmos. You will be so caught up in the moment that you will not believe that you just had a personal training workout.  This person is bubbly and always smiling and you will be too.    

·      The Prima Donna.  This is the trainer that thinks they are more important than you are.  My suggestion:  Stay Away!  Warning Flags:

• Ignores or dismisses your questions.
• Works you so hard you are in pain for days. Soreness is normal, but you should still be able to get out of bed.
•  Neglects any part of a complete program or recommends a level of training that is too hard for you.
• Diagnoses injuries or illnesses instead of referring you to a doctor.
• Thinks they have the magical workout or diet plan.
• Interrupts your session to talk to friends or take phone calls (unless it is an emergency or can not be avoided).
• Does not return phone calls or emails.
• Likes looking in the mirror a bit too much.

Remember, you are spending your money and your time.  You should have a trainer that you like, that cares about you and knows how to help you achieve your goals.

-Robert

Why should I have a Personal Trainer?

Why should I have a Personal Trainer?

Many Personal Trainers are compassionate, highly educated, experts of their field. Choosing the right trainer can be a rewarding experience. You will benefit from increased accountability, expert direction and better results.

A brief Job Description for Personal Trainers - Motivation, Education and Accountability. A trainer should get you to enjoy what you are doing (or minimally despise it) and motivate you to continue exercising. Workouts that a trainer will provide far exceed the sit down and push experience that most health club goers are provided. Training sessions are creative and versatile, they are functional and transferable to the outside world, they are challenging, progressive and systematic.

A Coaching and Education post

Great trainers will also provide education. Many trainers gain knowledge beyond basic fitness certifications by obtaining advanced certifications, degrees or attending specialty workshops.
If you are pregnant, have an existing injury, want to change the appearance of your body or are trying to improve performance then seek out a trainer who has experience and expertise in these areas. The differences can be staggering.

Lastly, a great trainer makes you accountable to yourself. Let’s face it, most of us do not enjoy exercising. A trainer will get you to show up more often than you will on your own. It is an appointment and it will cost you if you do not show up which will improve your attendance rate. Plus, many trainers are charismatic, friendly and funny people! You will enjoy the time you spend with them on a personal and professional level. It will ease times you are not looking forward to working out and improve performance on the days that you are looking forward to.

A trainer can figure out why you are not reaching your goal and help provide long lasting solutions. Chances are your trainer has experience with someone in your situation before. A trainer will have the ability to sit down and explain what it will take for you to achieve the result you are after, or why you are not reaching your current goals. They have experience planning workouts, altering negative behaviors, guiding you through the confusion and mayhem that is popular diet and exercise trends and make sure you make the most efficient and effective choices for the long term.
Results are the trainers #1 priority. It is our job, duty and responsibility to be prepared to move you forward faster.

 A Goal Setting Post

Next:  What should I look for in a Trainer?

www.Innovationfitnesssolutions.com

Does being "in shape" make you fit to give fitness advice?

If someone has a friend who is in good shape, who is willing to give them exercise advice, why is it still a good idea to hire a personal trainer?

Often, very fit people are individuals who have added workouts as part of their lifestyle (long-term). This is usually a very good thing. However, what often occurs is that fit people develop beliefs in relation to which exercises are "good" exercises or "bad" exercises, which ones "work" or "do not work" etc... If this advice is being passed on to a healthy and fit individual that is not prone to injury and if the new exerciser takes caution to properly progress their training program, then in most cases the recommended exercises will be useful (minimally, it will not be detrimental) for that individual.

Your friends can only teach you what worked for THEM!

More often than not though, the avid exerciser simply passes on "rules" that they have memorized that have served THEM in reaching their goals. 

Caution! Many people achieve high levels of fitness not because of what they do, but in spite of it.

Often, a new exerciser will need to hire a Professional Trainer to properly assess their goals, needs and skill level and design a variable and progressive program that will keep this individual engaged, injury free and progressing toward their goal. Each person has lifestlye needs that differ and physiological needs that need uncovereing. These challenges should be considered when designing the appropriate program for them.

Simply put, there is no substitution for the assessment and coaching a trainer can give to an individual. Because someone is fit in NO WAY qualifies them to create a fitness program for you.  That is akin to someone with nice teeth becoming your Dentist...

Good friend. Bad Trainer.  Seek guidance that is appropriate for you.

In most cases your friends have the best intentions in the world.  Proceed cautiously.  They are most likely training incorrectly for their goal(s) too.  Most gym goers just copy what the person next to them is doing or follow what the person that they want to look like most is doing (this is called 'Emulation of Winners').  This is not a very wise action plan.  That person probably has different parents than you :) so their genetics and body shape are different, they most likely live a different lifestyle and they have been much more consistent with fitness than you.  You probably need a fitness plan that is COMPLETELY different than what they are doing.

Check this out for guidance on INTENSE Exercise.
Review this for the Newbies


Yours in health,
Robert J DeVito