Tag Archives: best tips for losing weight

Off to a Slow Start?

It’s January 15th. Have you made any progress toward this year’s goals? Yes? Great! No? Well, you’re not alone. January is a tough month for me. The fourth quarter of the year feels like a sprint. I’m racing to finish out the year well at work and get ready for the holidays and after a short break I have a tough time starting all over again. The Christmas decorations are stored away, day after day of bitter cold weather sets in, and my older kids head back to college. Let’s just say I’ve had a few false starts already.tortoise slow start

With tomorrow’s Martin Luther King holiday, some of us may have the benefit of a long weekend. Let’s use this weekend to erase the false starts between January 1st and now and start fresh.

Are you with me?

Here are some thoughts I’ve jotted down to help us:

  • Get freaky or conquer your fears to get out of the funk. Whenever I’m “in a funk” I try to shake things up. This could be something simple like getting up from your desk, blaring some music and dancing around the room or coming face-to-face with one of your biggest fears and conquering it head on. For example, if you are afraid of heights, go on a long, steep hike with some friends or take downhill skiing lessons. I often exercise in the privacy of my home, alone. This Christmas I asked for tennis lessons so I could get out of the house, interact with others and get better at a sport. My husband did a ton of research and provided several options in our area to take lessons. This week I’m going to explore those options and register.

What will you do?

  • Figure out how badly you want it. If you’ve set a goal then you have to change your behavior to have a shot at achieving it. For your behavior to change you’ve got to want to achieve that goal more than anything else and rethink your priorities. Yes, that means making sacrifices, but if those sacrifices make you a better person in the end, they’re probably worth it. When you sat down on January 1st and said: “my goal this year is to….,” had you truly thought it through? Did you prepare yourself for those moments of temptation when you knew you’d want to drift away from the goal? Sit down and ask yourself: Why is this so important? What will I gain from achieving it? Why should I make this a priority? If you can’t answer those questions honestly, then maybe you need a different goal. I’ve already started rethinking some of my goals to better align with who I want to be at the end of 2017.

How badly do you want to achieve your goals and why?

  • Just do it! If you’re like me, you may have a tendency to fall into “analysis paralysis.” I spend so much time planning, preparing and waiting for the right moment that I never start. We’ve got to just dive in! Take the first step without fear of failure, without inhibitions, without worrying what other people will think. It probably won’t be pretty, it will feel weird and awkward but good things come from EXPERIENCE, not from sitting on the sidelines. My husband says this to our teenagers all the time. Good, bad or indifferent, every calculated risk gives us a learning lesson.

What actions will take today to move you closer toward your goal?

Change: You can do this!

It’s really uncomfortable isn’t it? There is something about going along the same way, knowing what to do and how to do it, that’s comfortable, soothing.540x210 Natural Energy

Then someone or something asks you to change. A major event like a layoff, a death in the family, a heart attack, or just a good long look at the scale or in the mirror that gives us a wake-up call and sends a major signal that indicates our current lifestyle needs to change. What suddenly gets thrown at us is the realization that life is going to get very uncomfortable, even painful.

As a health and fitness coach, I’ve observed all kinds of folks experience this level of change and I’ve experienced it myself. You will go through various stages as you change, all perfectly normal. I and hundreds that I’ve coached are evidence that you can pull through and come out better on the other side.

The first phase we experience is the “oh my gosh, what am I going to do?” phase. It’s like a mini-funeral of our former self. We liked that person, even though we know that person had a fair amount of flaws. The best thing we can do right after that major blow is to take the “one day-at-a time approach.” Instead of dwelling on the hopes and fears of an unknowable future, focus on what’s happening right now. Look ahead only as far into the future as the next day. Make the best choices you can in the moment. Take a moment to give yourself a pat on the back when those good choices occur.

The next step is to truly start imagining what your life could be like, how it can change for the better. For many of us, only a few weeks into a new fitness regimen like P90X3, this is how you might be feeling now. You’ve got some momentum, the grieving process has started to wane. In your mind’s eye you start seeing images of the life you are about to create. These can’t be forced, it has to happen, and these images may not be what you expected. You’re becoming a new person, and you’ll develop traits and interests your old self didn’t have. Wow, clean food starts tasting good! Regular exercise starts feeling good! I think it’s very helpful during this stage to encourage those images to unfold by cutting out pictures that might represent the new you and even create a “dream board.” I’m not talking about posting pictures of unrealistic, skinny models, but rather images that represent things you want to be able to do once this new, healthier you is created. You as a person with more energy, pictures of people happy, having fun, fully engaged in life. Then, you know what happens? You move from dreaming about what your life could be like to scheming to make it happen! Now, the time that was never available for the workout, suddenly opens up every day on your calendar!

Okay, so it’s never all roses from here on in, right? Obstacles and setbacks will hit us head on every step of the way. Failure is likely to occur. So, what do you do? Quit? It’s so critical that you press on. You may need to make some adjustments to the plan, but please don’t give up.  It’s the people that press on through the most difficult of times that come out the strongest on the other side. When you can get through the dinner party without feeling like you have to eat the bad food and when you get a 30-minute workout in at 10:00 pm after a long, stressful day at work. This is the new, better, stronger you that will have the confidence to take on so much more. When you are comfortable in your own skin, you will speak up during the business meeting with an idea, you will have more patience with you kids and just may take on some risks you never thought you could.

Need some help with this change? We’ve got a whole host of folks who started their journey just last week. We’re supporting and helping one another in an online, private Facebook group. Send me a message on Facebook or write me at kjcaldicott@gmail.com and I’ll help you get started.