New Year Goals Do’s And Don’ts

Happy new year!

Have you set up your goals already?

Are you feeling motivated to make some changes in your health and fitness in 2019?

I get it, its’ contagious!

But if you’re like most other busy and stressed out moms,

You might try and lose weight by starting a new diet –

You might tell your friends and family and getting all excited that you’re finally going to make a change this year.

But chances are that as the weeks go by,

You’ll begin to lose your motivation.

Your bad eating habits start creeping back.

(After all, you have nothing in place to keep you accountable…)
And before you know it –

You’ve fallen off the wagon of feeling motivated for the new year and you’re back to square one.

Maybe you decided to buy a gym membership this year.

Just like the diet,

You get all excited.

You tell your friends and family.

But this time, you think that paying money will keep you accountable.

But what happens after a few weeks go by?

The standard bs excuses come up.

You’ll get ‘too tired’.

You’ll leave it ‘too late’.

You’ll say ‘I’ll go tomorrow’.

You start skipping the gym.

You workout less often.

You start to go weeks without working out.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Maybe you decided to try a fitness program you bought online from that fitness pro that has rock hard abs.

But again,

You have no accountability.

You have no one in your corner actually coaching you.

And you haven’t got the lifestyles and habits in place to make the weight-loss information work for you.

So what happens?

You don’t see any major results.

You lose motivation.

Your bad eating habits come back.

Before you know it –

You’ve fallen off the wagon and you’re back to square one.

Do you know the definition of insanity?
Insanity is repeating the same thing over and over again and expecting a different result.Sound familiar?

Here’s the really twisted part:

The fitness industry wants you to fail to lose weight.

It wants you to keep spinning your wheels.

It wants you to repeat the same patterns, over and over again, and it wants you to expect a different result each time.

Why?

Because the longer you stay unhappy and overweight, the more desperate you’ll become for a solution…

…and when you’re desperate for a solution, you’re inviting thousands of marketers to pounce on you with the promise of ‘rapid’ or ‘easy’ weight-loss.

The fitness industry literally relies on you spinning your wheels like this because it makes them rich.

Don’t believe me?

According to Forbes, the fitness industry has been growing by at least 4% every year, and in the last 3 years, growth has been accelerating massively.

As of 2018, it’s worth almost $90bn dollars in America alone.

But at the same time –

Rates of obesity and diabetes have never been higher.

In other words:
The fitness industry is profiting from your failures.Why am I telling you this?

Because I need you to understand that there is no magic pill or quick fix.

You must change your habits.

When you change your habits, you change everything that happens on a daily basis.

And that will change your results.

Listen, I know you. I know where you get stuck because I was there for so many years.

1. Your Stories.

There are things that you keep telling yourself in your head that hold you back.

It’s the crippling self-doubt.

It’s the belief that you don’t deserve to look good naked.

It’s the horrible things you tell yourself when you look in the mirror.

And if you’re failing to lose weight, chances are you have a lot of ‘stories’ about why you can’t or won’t succeed.

2. Your Surroundings.

You don’t realize it, but the people you spend the most time with and the places you go have a HUGE impact on your success or lack of it.

3. Your Identity.

How do you see yourself right now?

Do you see yourself as a beautiful woman with a stunning figure?

Or do you see yourself as someone who doesn’t deserve to love the way they look?

How you see yourself determines your success when it comes to fitness.

You can’t lose weight if you don’t believe you deserve to look good.

You must create a strong and positive identity within yourself.

That way, achieving weight-loss becomes easy.

4. Your Vision.

This is how you see yourself in the future, and it’s just as important.

If you don’t carefully and intentionally craft a ‘future you’, any weight you lose in the short-term will be put back on again in the long-term.

You need to realize that it’s impossible to craft your dream body if you don’t first remove all the mental barriers.

Why?

Because every single weight-loss failure has conditioned your mind to think that you won’t be able to achieve your fitness goals.

I get it. I have struggled with these areas for so many years and know it takes a new approach to changing where you’re stuck.

Not another quick fix diet program or 6 week transformation plan.

Hope this helps you set yourself up for success this year!

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January 1: Becoming More This Year

January 1st

You’ve been here before. A new year staring at you with a blank slate.

 

The opportunity for anything you choose.

 

But chances are you’ve been motivated before to change our habits. Chances are you’ve been inspired to start a plan or better your life or whatever it was that has been important to you along your journey.

 

And yet, something happens along the way. You stop. You can’t really pinpoint when that happens but it does. And you become defeated by stopping, yet again and then tell yourself stories that you are not strong. You believe the voices in your head that whisper you are weak, you’ve failed so many times and you just don’t have what it takes to succeed.

 

I call B.S.

 

Hello! It’s been awhile! In case you’ve never seen my blog posts before, my name is Kathy and I’m a fitness coach, fitness trainer and all around fitness and health obsessed nut. I love challenges and my mission is to empower women over the age of 30 to take control of their body, their mind and their freaking lives – once and for all.

You’ve been a victim for much too long and it’s time to take control of your success.

 

In this first day of the new year, I want to talk about going deeper into our goals. We typically go shallow.

 

For example, you have most likely set basic outcome goals like, “I want to lose 25 lbs”.

Ok, great. And then what?

 

I want to look thinner.

Ok great and then what?

 

I want to be healthy…and then what?

 

That’s good, you say. That should do it.

 

I’ll then ask you if you were to lose 25lbs, look thinner (which would obviously be a fact after losing the weight) and healthy (which means nothing in reality because it’s not specific)…you will be happy?

 

Yes, you repeat.

 

POOF! Your wish is granted. Instantly, you are 25 lbs lighter, looking thinner and feeling healthy.

 

Then just as fast as it’s gone, it reappears.

 

What is this? you demand. How could this weight be gone and then reappear almost instantly?

 

It’s not magic, it’s what most dieters repeat, year after year. And over time, they end up growing larger and more unhealthy over time.

 

Why does this happen? Not because it’s your fault, I want to assure you, but because the goal wasn’t specific enough and the learned behaviors didn’t get to stick.

 

You see, we like instant.

 

Instant messaging; instant pots; instant results.

 

The problem with instant is that nothing is learned. There is no growth or knowledge gained. So ultimately, with the instant mindset, there is no long term success or change.

 

Success in this new year isn’t going to be about what you want to achieve. Why? Because when we reach a goal, it isn’t the outcome that makes us feel happy and successful.

 

That happy and successful comes from us waking up every darn day and completing what we say we are going to complete and then seeing our goals appear over time because we are doing the work.

If you start to enjoy eating good foods that you like and you do it every day this coming year; and then you also start to workout every week because you want to become stronger and stop stopping. So you workout every week for the next 52 weeks. You do these not because you have a goal of losing 25 lbs (cuz that goal won’t last, I promise you that!) but because you start to look forward to your workout sessions because of how they are making you feel about yourself. You are growing stronger. You are feeling more energetic and you are starting to become more confident in your abilities. Then what happens as the months go by? You obviously lose weight. You become healthier and you start to change the shape of your body and your life.

 

Success comes because you are now putting in the reps. Do you see why a quick instant diet solution is the complete opposite of this? Do you believe you have what it takes to become more in the new year? Share your goals below…

How to shift your mindset about exercise and weight loss

Let’s talk about exercise.

I hear quite often from people who are struggling with their weight loss efforts and begin to feel frustrated because they are unable to reach their goals for many reasons that can be due to misconceptions about their basic plans. People crowd into gyms on January 1st after the much promise of “I want to lose weight this year”, New Year’s resolution has been proclaimed the evening before. Did you know that by February 1st, 70% of those “resolutioners” quit? They just quit! Why? Because it wasn’t a strong enough desire for them to continue long term. It was a short term “fix” to some deeper issues.

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Or how about people that commit to rigorous new exercise programs like Crossfit, Insanity or running, just because they heard someone say they had some success in it?  Although there is much success within these programs; it’s not all about the programs alone. What works for one person isn’t necessarily the best plan for another. If you are a beginner, for goodness sake, start with something that can be sustained and enjoyed long term at the get go, like walking? Movement is movement, bottom line. Just get off the couch and you’ll achieve better results than sitting and watching a Netflix season while bingeing on bon-bons. The goal for more challenging programs like those above should be for those who need it and actually enjoy being challenged and able to sustain the workouts along the way.

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We should never pummel our bodies into oblivion in order to “shape” it into the perfect body we imagine. Our bodies are meant to be respected and challenged according to our levels and any previous issues. I see too often, those who seem to be punishing their bodies with exercise. They almost seem to dislike what they are doing and aren’t happy about the time they spend working out. Many times, these individuals (when not taking precautions and training smarter..not harder) will suffer an injury or burnout at some point.

One thing I repeat quite often to my group exercise classes, (and yes, I teach Insanity LIVE!) is to smile when feeling like you want to quit or stop. (this applies to all fitness plans) To actually force a smile (and even if it looks forced) will immediately improve your mood. It’s a quick shift in our brains that we are not suffering; although it may feel like we are.  This has become a habit of mine in every challenging situation I am confronted with. Just to know that I can curl up the corners of my mouth and I will feel more confident and positive in the very moment is a powerful and quite amazing habit. Why not give it a go? What have you got to lose anyway?

So what would be a better route when choosing to get healthier and fit? If we can’t just focus on pushing ourselves in our workouts, what other way can we benefit and reach our goals of weight loss? Of course, you probably know it’s in our nutrition. I’m not even going to tell you how to eat here…just the fact of getting yourself on a plan that supports your goals, your energy levels, your preferences and the enjoyment of nourishing your body will be the best plan for you. I dislike diets because they are centered around deprivation.

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Stop eating carbs and lose 15 lbs!! Drink this diet potion 3 times a day and lose your unwanted belly fat! Drink this veggie smoothie every day for a month and lose 30 lbs! 

Sound familiar? Yea, and it makes me cringe when I see these headlines, advertisements and posts because it lures those who want the quick fix into thinking this will be the magic plan. This will be the week, month, year that we finally lose that unwanted weight and feel happy about ourselves again.

FALSE!

Diets work. Plain and simple. But they are temporary. It’s like a band-aid on a much larger issue. Pretending that this will “cure” our ailments of overeating, cravings, bingeing, etc is ridiculous and the diet industry thrives off of this mindset. We want “quick”; we want “instant” and we don’t really want to be too uncomfortable while we wait for these results.

Which brings me back to the first point made about exercise that can seem to be daunting or feel miserable. I am going to be honest and say I dislike running. Do I run? Of course! But instead of using it as a tool to lose weight or be able to eat all the carbs that I want; I use it as a challenge and work to my levels and listen to my body’s cues. This wasn’t always the case. I was enjoying my running with local friends and groups as a leisure experience that challenged my body and ultimately, made me feel proud after accomplishing a challenging route. I’m not sure when I thought it would be a good idea to enter to run a marathon…but that, I did. And I trained correctly. I followed a running plan that slowly increased in mileage over time (you should have heard my hubby freak out the day I was going to run 18 miles by myself!! “who does that???” he asked….lol) and then tapered back down just before the big day. I had a goal of finishing the marathon between 4 hours and 4 1/2 hours (although I secretly hoped I could qualify for Boston! ha)

I was proud that I actually finished the run in 4 1/2 hours and was able to cross the finish line…although, hubby caught me just after and literally dragged me to the recovery area. I remember, quite vividly how I felt in those final 4 miles. After mile 22, I couldn’t bare to take another step.

But another step, I did take. And again and again. It was quite painful at that point; body, mind and spirit. I had to reach in and gather every extra ounce of will to just get the race over with. I thought about people I knew who actually repeated this process. And I wondered WHY???

But in the end, I was proud that I finished. The reason I was able to finish, however, was because I trained right. I researched best practices for training and read up on nutrition and tips to keep me strong and help me recover between long days. I didn’t mix in another workout plan at that time because I just couldn’t. I focused on stretching, yoga, resting, nutrition, hydrating along the way instead. This was not for weight loss goals, though, it was about doing something I thought I would never accomplish. Why? Because I could!

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True story!

But would I want to do it again? Probably not! I wouldn’t rule out a 1/2 marathon or shorter race but a full marathon I will leave to the professional lovers of running. My body and mind prefer lifting weights and circuit style training. This doesn’t mean that’s all I do. We should commit to doing the things we currently SUCK at. Not that it has to be perfect or that we have to learn to love it forever; but we should always know what it’s like to be challenged. Our minds are powerful tools and if we think of exercise as a tool to feel better over time (and hey, let’s face it…look better too!), we may start to enjoy it as we go along. Exercise, to me, is a way of feeling my best. I have more energy on days that I workout. I feel more positive. I am confident and feel healthy and stronger. I know that I’m setting a good example to those in my life who need it. I don’t exercise to lose weight. That comes from our nutrition, mostly. Exercise can help our goals but should never be the main focus. Haven’t you heard the saying, “You cannot out-exercise a bad diet”??? Been there…done that too! 😉