When I know a client is serious and willing to change I tell them it takes 21-30 days to change bad habits. The sooner that you start talking positive about your health and have come to terms with no matter how long it takes “I’m in”. I always ask how long it has been since you were the weight, energy, and lifestyle that you now want; they will usually say something like 10 years ago, during high school, pre-kids, pre-marriage. I tell them to have patience; they did not get to this point overnight so changing course will not happen overnight either.
Below are 10 steps to help you get started on your journey to better fitness.
- Stop negative talk. The way you talk about yourself and your life will directly affect your success, no more “I’m a fat slob”, “fatty”, “I hate my hips, butt, stomach, arms”, etc. Positive talk only!
- Your body needs healthy, live, organic food and water. In order to give your body the fuel it requires, you will need to eat whole grains, live veggies, fruits and organic meats.
- Drink lots of water. Nutritionists say you should drink half your body weight in ounces, preferably distilled or at least filtered (as an example, if you weighed 128lbs, you would need to drink a minimum of half a gallon of water daily). Your liver is extremely important in fat loss; a clogged liver slows fat burning. Put 1/2 a lemon in your water first thing in the morning. Drink 8 ounces before bed, studies show this reduces the risk of heart attacks.
- Keep the body as alkaline as possible eating alkaline foods, lemons, garlic, leafy green veggies, root veggies. Learning to be proactive in eating the right foods is an important step on your journey.
- BABY STEPS!!! Small adjustments make permanent changes. If you fail, so what, get up dust yourself off and get right back on.
- Eat enough, this is something I see happen (or rather, not happen) frequently. The old belief of “don’t eat and you will lose weight”, is technically but it’s not fat, its lean tissue. I had a client who was doing our Challenge one year, went on the Atkins diet and lost 15 pounds first month; when it was time for weigh-in his body fat had increased and the weight loss was all muscle. When he began eating the amount of calories he was supposed to, he starting losing fat instead of muscle and went on to win the challenge!
- Accountability is important. Having people around you supporting you and cheering you on can keep you on the right track. That is the reason why we are called coaches; we help you remain accountable to someone besides yourself.
- Understanding calories, units of heat and how your body processes your macro and micro nutrients. There are 4 calories per gram of protein, 4 calories per gram of carbs, 9 calories per gram of fat, and 7 calories per gram of alcohol.
- Sleep is absolutely critical to your fitness and health, especially if you have a high stress job, family life, etc. It is very important to get 6-8 hours of sleep and find time to relax, prayer, meditation, deep breathing, and quiet time, even if it has to be a break in the bathroom or stepping outside for some fresh air.
- Believe in yourself, love yourself, and stick to positive people and places. Don’t let negative people and thoughts influence your journey.