Really want to win the battle
of the bulge? Seems like a silly question I know and yet surprisingly, it isn’t
really silly at all? Ever heard of the “stages of Readiness test or scale”? It’s a tool that we use to measure exactly that; which stage of readiness we may or may not find our clients to be in, when
in the Cooper program are 1) pre-contemplation, 2) contemplation, 3) preparation,
4) action and 5) maintenance. Each stage has specific risks which may impede an
individual’s positive progression in an exercise, weight loss or healthy
lifestyle change program in general.
However; often times, those
risks can be discovered and tackled before a program even begins by recognizing
certain signs that help us distinguish which stage our clients may or may not
be in. Often, they claim to be ready, but have you ever heard the saying “Your
actions speak so loudly, I can’t hear a word you say”? That’s it exactly! Our
job, as lifestyle coaches, trainers and nutritionists, is to recognize the stage
of readiness our prospective clients are actually in, regardless of what they
say.
So let’s test your stage of
readiness by an exercise that I’m going to propose you try. DO this and you’ll
most likely win the battle with weight loss and finally reach your goal or target
weight. IF you baulk at this easily implemented process that lends itself
towards weigh loss success, but definitely makes the prospect of getting after
it quite real; you’re most likely still in stage 1 or 2 and are yet
contemplating the IDEA of losing, not preparing to do so. Let’s find out shall
we?
It’s simple. Go out and buy a small pocket calendar.
Now, weigh yourself and write that weight down on your calendar. While this often strikes terror in the
hearts of many, in order to win this war you have to know your number and own
it. After all, the reality is, you’ve earned it…good or bad, and it’s important
to recognize that fact and face the music. The ability to do so (or lack of),
is yet another key to unlocking one’s stage of readiness. Do this exercise and
whatever your number may be, you won’t be there for long.
Next, count out a full 7 days,
(one week) and subtract 2 pounds from your starting weight and record that new number
there. Doing so makes it seem as if it’s already a done deal. SO let’s say we
Started and weighed ourselves on Friday the 13th (hey WHY NOT. Trust
me; it’s just a number folks. Don’t even get me started on that silly notion).
Next, you’d go to Friday Jan. 20th
and write down 185 – 2 lbs. and record 183 pounds there. Then go to the next
Friday, Jan. 27th and record 181 pounds. On Friday February 3rd,
record 179 and so on. We know that a solid, healthy, realistic weight loss of
one to three pounds per week is a good goal to shoot for. Next, for a little
emotional break, every fourth week go ahead and record a weight loss of just
one pound down instead of two. So on the 10th of February in the
scenario, you’d record 178 and then start the cycle all over again by recording
176 pounds on Friday February 17th.
SO it’s a two pound loss,
recorded for three weeks and on the fourth, reduce the loss recorded to a
single pound and repeat this process in your calendar until you find you are at
your GOAL WEIGHT. This way, you have a definite goal weight - DATE FINALE!
How exciting. We do this all the time when training for athletic events (marathons
for example), when studying for major tests and board examines in school,
preparing for a new jobs we must undertake, etc. etc. etc.
It’s called a plan with a
time line folks and it works. Without it, we flounder around like a fish out of
water…flipping and flopping on the shore, hoping for a miracle. With this common
sense approach, guess what? No miracles are required!
SO, for this hypothetical
client, with a starting weight of 185 on Friday Jan. 13th and a goal
weight of 150 pounds ( by using this simple but highly effective formula), they’ll
realistically hit their goal weight on Friday June 1st! (Obviously give or take a
little…and I mean do mean a little). It’s a plan!!!
IN approximately 4 ½ months, this person will
have reached their goal.
This exercise can give you the inspiration to stick with it when the going gets tough by focusing on a
clear cut timeline with a definitive goal weight date CLEARLY IN SIGHT!
Now ask yourself….ready to
buy a calendar and do the math? If not, do some more ground work and ask
yourself what may be holding you back from reaching for what you “say” you want
so badly.
That alone may break the seal
of your motivation and bring your goals to fruition.
Until next time
Power On…
Candace
of the bulge? Seems like a silly question I know and yet surprisingly, it isn’t
really silly at all? Ever heard of the “stages of Readiness test or scale”? It’s a tool that we use to measure exactly that; which stage of readiness we may or may not find our clients to be in, whenit comes to the business of implementing and maintaining healthy lifestyle
changes. The one we often use is known as the Cooper program. The five stagesin the Cooper program are 1) pre-contemplation, 2) contemplation, 3) preparation,
4) action and 5) maintenance. Each stage has specific risks which may impede an
individual’s positive progression in an exercise, weight loss or healthy
lifestyle change program in general.
However; often times, those
risks can be discovered and tackled before a program even begins by recognizing
certain signs that help us distinguish which stage our clients may or may not
be in. Often, they claim to be ready, but have you ever heard the saying “Your
actions speak so loudly, I can’t hear a word you say”? That’s it exactly! Our
job, as lifestyle coaches, trainers and nutritionists, is to recognize the stage
of readiness our prospective clients are actually in, regardless of what they
say.
So let’s test your stage of
readiness by an exercise that I’m going to propose you try. DO this and you’ll
most likely win the battle with weight loss and finally reach your goal or target
weight. IF you baulk at this easily implemented process that lends itself
towards weigh loss success, but definitely makes the prospect of getting after
it quite real; you’re most likely still in stage 1 or 2 and are yet
contemplating the IDEA of losing, not preparing to do so. Let’s find out shall
we?
It’s simple. Go out and buy a small pocket calendar.
Now, weigh yourself and write that weight down on your calendar. While this often strikes terror in the
hearts of many, in order to win this war you have to know your number and own
it. After all, the reality is, you’ve earned it…good or bad, and it’s important
to recognize that fact and face the music. The ability to do so (or lack of),
is yet another key to unlocking one’s stage of readiness. Do this exercise and
whatever your number may be, you won’t be there for long.
Next, count out a full 7 days,
(one week) and subtract 2 pounds from your starting weight and record that new number
there. Doing so makes it seem as if it’s already a done deal. SO let’s say we
Started and weighed ourselves on Friday the 13th (hey WHY NOT. Trust
me; it’s just a number folks. Don’t even get me started on that silly notion).
Next, you’d go to Friday Jan. 20th
and write down 185 – 2 lbs. and record 183 pounds there. Then go to the next
Friday, Jan. 27th and record 181 pounds. On Friday February 3rd,
record 179 and so on. We know that a solid, healthy, realistic weight loss of
one to three pounds per week is a good goal to shoot for. Next, for a little
emotional break, every fourth week go ahead and record a weight loss of just
one pound down instead of two. So on the 10th of February in the
scenario, you’d record 178 and then start the cycle all over again by recording
176 pounds on Friday February 17th.
SO it’s a two pound loss,
recorded for three weeks and on the fourth, reduce the loss recorded to a
single pound and repeat this process in your calendar until you find you are at
your GOAL WEIGHT. This way, you have a definite goal weight - DATE FINALE!
How exciting. We do this all the time when training for athletic events (marathons
for example), when studying for major tests and board examines in school,
preparing for a new jobs we must undertake, etc. etc. etc.
It’s called a plan with a
time line folks and it works. Without it, we flounder around like a fish out of
water…flipping and flopping on the shore, hoping for a miracle. With this common
sense approach, guess what? No miracles are required!
SO, for this hypothetical
client, with a starting weight of 185 on Friday Jan. 13th and a goal
weight of 150 pounds ( by using this simple but highly effective formula), they’ll
realistically hit their goal weight on Friday June 1st! (Obviously give or take a
little…and I mean do mean a little). It’s a plan!!!
IN approximately 4 ½ months, this person will
have reached their goal.
This exercise can give you the inspiration to stick with it when the going gets tough by focusing on a
clear cut timeline with a definitive goal weight date CLEARLY IN SIGHT!
Now ask yourself….ready to
buy a calendar and do the math? If not, do some more ground work and ask
yourself what may be holding you back from reaching for what you “say” you want
so badly.
That alone may break the seal
of your motivation and bring your goals to fruition.
Until next time
Power On…
Candace
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