Monday, January 10, 2011
Did you make a new year’s resolution? If you decided 2011 would be the year you get fit, you are not alone. Researchers say that 65% of people in our country made some sort of fitness related resolution. That's great, if only resolutions worked. People start out with the best of intentions, but usually by about April, those goals have become a thing of the past, and frustration likely sets in. We don't have much patience these days. Instant gratification is what we are accustomed to. When it comes to weight loss, that's what most are looking for - the quick fix. Only problem with that is, it just doesn't work long term. Most weight loss books you see everywhere at the bookstore lure you by promising rapid weight loss on their plan. While it is true that you will lose some weight quickly (most of it's water weight) if you do what they say, the moment you are "off" the plan, it comes right back on. Many times you gain extra weight since you have completely messed with your metabolism - and you've felt deprived. How many of us can relate to the following: "Oh no, I already screwed up today since I had a strawberry, which isn't allowed on this phase of the diet, so might as well grab a Snickers at 7-11 on the way home from work, and start again fresh tomorrow". If you've ever done a fad-diet, you can probably relate. So what's the answer?
Look at your daily habits and see where there is room for improvement. If you are trying to change your physique, it's important to make sure you are not taking in more calories than you are burning. I advise my clients to use the 90/10 rule. Eat well 90% of the time and do what you want to 10%. I encourage them to eat "clean" during the week, but take one day off on the weekend for a "cheat day". When you start to see how much your diet correlates to how your clothes fit, you might change that to one "cheat" meal a week, instead of an entire day. If you habitually make poor choices when it comes to what you eat, you won't reach your goals no matter how hard you workout. It's easy to educate yourself on calorie content since most places list their nutrition info online. I'm not sure how many of us would sit down and polish off 18 Oreo cookies, but a lot of people drive through Sonic and eat an Oreo blast without thinking about it. The number of calories is the same as if you'd just eaten the 18 cookies. 1,020 calories in that blast. It would take over 2 hrs of intense exercise for the avg person to burn that shake off. Most people underestimate the calorie content of food when they eat out, and overestimate what they burn at the gym or on their own.
Don't weigh yourself daily, or even weekly. All of us fluctuate on the scale (especially women) throughout the month. There is nothing more discouraging than working out, eating well and then seeing your number stay the same, or even go up. Go by how your clothing fits. When you start working out, and strength training, you will build lean muscle mass, which weighs more than fat. You can be losing inches, but the number might not change. Trying to get clients out of the habit of weighing every single day is tough, but those that do it tend to be happier than those that fixate on the number. Weigh only once every 5-6 weeks for a clearer picture of your progress. If you are a bootcamp client of ours, we will take a full body comp at the beginning of your boot camp, and then again at the end for a great snapshot of your progress.
Plan ahead. Failing to plan is planning to fail. What's in your pantry that tempts you? If you don't bring it into the house, you won't eat it. My willpower begins at the grocery store. Just be sure to grocery shop when you're full. You're less likely to buy junk if you're not hungry. Last year in May, both of my kids had a ton of birthday parties to attend, all within 4 weeks. I think there were seven total. Cake is my temptation. I can have ice cream in the freezer for months, but if there's cake on my counter, I eat it for breakfast. I knew I would be offered cake 7 times within the month. I decided which party I would say yes to the cake, and which I would politely decline. Had I not done that, I would've ended up eating basically an entire cake (7 slices!) It's the little things that can add up and equal extra lbs on the scale. Don't deprive yourself of the yummy stuff in life,; just decide when to indulge and when to abstain.
Decide today what your goals are. Write down what changes you will make this week, to get you to your goals. Enlist support for your plan. Surrounding yourself with people that have the same goal as you do makes the process much easier. At Texas Fit Chicks bootcamp, you will meet other women that have the same goals as you, and that will make your journey more fun. Journal your progress along the way. Keeping a food journal is a great tool when trying to lose weight. Our personal trainers will be happy to look over your food during boot camp, to see if there is room for improvement. Celebrate your victories as they happen, and forgive yourself when you stumble. You might just find that you start loving your new health not just for how good you look, but for how you breathe easier, play with the kids longer, enjoy less stress, etc. Let our trainers guide you to your goals. Our McKinney boot camps serve women from Frisco, Allen, Plano and Prosper. We are located on the far West side of McKinney (Stonebridge Ranch) less than a mile from Frisco. We offer indoor boot camp with all female Nationally Certified female personal trainers. Start any Monday! Get Up, Get out, Get fit Texas!Click here to visit our website
Click here to find us on facebook