Your Guide To Finally Achieving Your New Year’s Resolution

Welcome to 2012! Did you make some New Year’s resolutions? Did any of those resolutions have to do with getting in shape or losing weight? Did you make the same ones last year? If you are ready to finally get it right and make this the last year you have to make a resolution to get in shape, here are a few tips that will help make that happen.

First, raise your standards. The inspiration for this came from a lesson from Tony Robbins. Almost everyone is currently in the shape their standards allow them to be in. There are cases, due to medical issues, where people don’t have control over their weight or fitness level.  Most of us, however, are in exactly the condition we allow ourselves to be in. Our weight, size, and fitness levels are a result of our behavior: activity (or lack thereof) and food choices.

When you raise your standards, the first thing that happens is that it turns your “shoulds” into “musts”. Instead of thinking “I should exercise today,” you think “I MUST exercise today.” Instead of thinking “I should get the baked fish instead of the fettuccine Alfredo,” you think “I MUST make a healthier eating choice.” If you start to think of yourself as a healthy, fit person and start expecting yourself to act like one too, your actions will reflect that.

Stop accepting half-hearted efforts at exercise and “kind of” eating better. You are capable of so much more. Raise your standards and enjoy the results.

Secondly, focus on the process. I talk all the time about the importance of setting goals.  A goal needs to be measurable and it needs to have a deadline. There are two types of goals that we focus on: outcome goals and process goals. An example of an outcome goal is “I will lose 30 pounds or more by June 1, 2012.” While it’s very important to know the ultimate outcome you would like to achieve, I encourage you to focus on the process goals for a while. A process goal is based on the actions that will help you achieve your outcome goal.  These goals must also be measurable and have deadlines. If you know that exercising is going to be a key part of reaching an outcome goal, a good example of a process goal would be “I will exercise for at least 20 minutes 15 times or more each month.” You can measure how many times you exercise, and you can measure a month. More good examples of process goals would be “I will eat at least one piece of fruit every day” and “I will make sure I have protein with at least two meals per day.” It’s important for you to use “at least” and “or more” because you want to give yourself the option of over-achieving.

If you spend the next year focusing on meeting your process goals, the outcome goals will take care of themselves. I hope these tips will help you make 2012 your healthiest and best year ever!

What I want to focus on today is the first part of my quote, “Don’t just sit there, do something!”  For this particular feature, I was using this to refer to exercising, but it can apply to almost anything in our life, and now I am applying it to one area of mine.

One thing I have set as a personal goal is to write more.  Whether it is blog posts like this one, articles, or even a book.  I am not a great writer, but I know I won’t improve if I don’t work on it.  This year I am going to focus on writing every day.  Some of it will make it here, some will stay private, but I know that by taking action and sitting down to write (or type) it will improve.

I have put writing into what I am calling my “Power Hour”. My Power Hour consists of the following:

1. 15 minutes of reading something to improve my spiritual life (the Bible, a devotional, etc.)
2. 15 minutes of reading something to improve me personally (business development, self-help, relationship, parenting etc.)
3. 15 minutes of reading something related to my profession (training, nutrition, coaching, etc.)
4. 15 minutes of writing (blog, articles, etc.)

First of all, I love to read, and by blocking out time each day for this Power Hour, not only am I doing something I enjoy, but I am also helping myself grow in ways that will help me improve as a husband and father, as a person, as a business owner, and as a fitness professional.

Currently filling those categories are 1. The Bible, the book of John  2. “EntreLeadership” by Dave Ramsey  3.  “Easy Strength” by Dan John and Pavel Tsatsouline  and 4. This blog post.

Today’s lesson I would like to share with you comes from EntreLeadership.  Dave Ramsey talks about the difference between trying to manage our results and managing our activities.  He says to remember that “results are generated by activities.  If I manage my activities, then the results I want occur.”

Just a few weeks ago, I did a video on this same concept.  Here it is.

Today I would like to encourage you to focus on the process, the activities that will help you achieve the results you want.

Let’s make it a great 2012!

I heard this quote the other day from Jim Rohn, and it inspired me.  I immediately wanted to share it with you.  Why?  This quote applies directly to fitness and weight loss goals as well as life in general.

One of the biggest challenges I see our clients face when they start with us is self-doubt.  Usually they have tried more than once to lose weight, improve their health, etc. and it didn’t work out for them.   They question whether or not it is actually possible for them to have the body they want.

Well, like this quote says, we have enough proof and information from testimonials from our clients and from personal experience working with others to know that it is absolutely possible to completely change your health, lose weight and get in fantastic shape.

Here are a few examples:

Traci Harrison Before

Traci Harrison lost over 100 pounds with Custom Fit!

Stacie Inman Before

Stacie Inman lost 50 pounds and almost 9 inches off her waist!

Dawn Stevens Before

Dawn Stevens lost almost 30 pounds and 6 inches off her waist!

At Custom Fit we have watched people lose 30, 50, 100 pounds.  We have seen them get to the point where they no longer need blood pressure and cholesterol medications.  We know without a doubt that change is possible.

And it can be done at any age.  I will never forget a client named Jean who trained with us at age 86.  When she started her program, she would come in and use her cane to go from station to station.  Working with her trainer Diana, she made some amazing improvements.  By the time she completed her training with us, she would leave her cane at the couch at the front of the training studio.  When she finished her workout, she would pick up her cane, tuck it under her arm and walk out the door to her car!  It was so inspiring to see her commitment and the progress she made that definitely led to a higher quality of life.

My message to you today is simply this, “You can do it.”  You can reach your goals. You can change your health.  The evidence is there.  Experience proves it is possible.

Now, many people have argued that this was a poll, not a scientific study.  This only takes into account BMI which doesn’t consider body-fat percentage and if you are a muscular person, you will be categorized as obese using BMI. There are other cities that HAVE to have as high or higher an obesity rate as we do.

Although these are valid arguments (using the BMI standard, I am overweight), I think they miss the point.  Our population as a whole needs to make better decisions when it comes to our health. I don’t believe that we all need to fit into the same category, but having witnessed hundreds of people improve their health and fitness and seeing the difference it made in their lives, I truly believe a concentrated effort on improvement is essential.

There are a lot of challenges when it comes to losing weight.  There is so much information available now, especially on the internet, that many people are misled and spend a lot of effort and money on something that just isn’t going to be a long-term solution.

I would like to share with you The 5 Most Common Weight Loss Mistakes I see people make.

1. They don’t have a specific goal. If you don’t know where you are going, any path will take you there.  Many people think to themselves, “I would like to lose some weight.” You have to be more specific.  To give you the best chance of success, your goal should meet two requirements: 1. It must be measurable 2. It must have a deadline.  “I will lose 20 pounds or more by October 1st” is a better way to phrase your goal.

2. They don’t have a plan. If you fail to plan, you plan to fail.  Most people go to the gym without a plan and just wander around doing a little of this and a little of that until they leave.  Most people have no idea what they are going to eat tomorrow, not to mention, the rest of the week. To give yourself the best chance for success, make a plan that matches your goals and FOLLOW IT.  One of the benefits of following a plan designed for you like we do at Custom Fit is we do the planning for you. All you have to do is show up and follow the plan.

3. No Support System or Accountability. Too many people try to go at it alone.  When the going gets tough, it is a lot easier to quit when you don’t have a friend, co-worker, family member, mentor or coach to turn to for support, motivation and information.  Having that person (or people) to help you keep track of what you are doing and make sure you stay focused on your goal can help you get through the times when you are ready to give up.

4. Unrealistic Expectations. Thanks to shows like The Biggest Loser many people believe that when they start a weight loss program they should be losing 10-15 pounds per week.  When they “only” lose 1-2 pounds per week or even have a week when they hold steady, they think that their program is not working and give up.  1-2 pounds per week may not be that exciting, but over the course of the year that is 50-100+ pounds AND you will have a better chance of keeping the weight off which really is the long term goal.

5. Blaming Someone or Something Else For Your Condition. It is easy to blame your job, the kids, your genetics, your metabolism, etc.  If you want to be successful you MUST take full responsibility for where you are right now and what you do to achieve your goals.  YOU control what you eat or don’t eat. YOU decide whether you are going to get off the couch and go for a walk or watch the next show on the DVR.  YOU are responsible for YOU.  It doesn’t matter whether or not you have the perfectly designed plan for your goals, if you don’t have the self-discipline to follow the plan, it isn’t going to work.

Part of our job at Custom Fit is to help people avoid making these mistakes.  People like Traci Harrison who lost over 100 pounds with us!

Traci Harrison Before

Traci Harrison lost over 100 pounds with Custom Fit!

If you are tired of struggling with your fitness and weight loss goals, schedule a free consultation to see if a Custom Fit program is right for you!

From my own experience, I know that I am definitely in a better mood and happier in general when I am exercising regularly and making good food choices. How about you? Please share your thoughts in the comment section below.

Trying to lose weight can be an extremely frustrating endeavor.  For many people, it has become, at least in their mind, an “impossible battle”.  They lose 5 pounds, then gain 6. Lose 15 pounds, then gain 12 of it back.  They yo-yo back and forth.

Challenges are everywhere.  People at work bring in donuts, cookies and other snacks.  We are constantly in a hurry, so we grab whatever is quick and convenient to eat or hit the nearest fast food drive-through.

We plan on exercising, but things come up.  Family members or friends need us.  Something at work needs to be taken care of.

So how can you win this battle?  What will give you the best possible chance of success?

Create a team to help you succeed!

As humans, we are much stronger in a group focused on a common goal.  Surround yourself with people who are working towards a similar goal as you are and people with the knowledge and experience to point you on the right path.

Start a group with co-workers, friends or family members and meet a couple of times each week to do something active and discuss your progress and goals.  Keep each other accountable.  Share your challenges and your victories.

If you need to, check out our programs at Custom Fit.  We provide a nutritional counselor, a private fitness coach, and a fantastic team of fitness professionals to support you.

If you have questions about how to structure a fitness or weight loss program, or challenges you are having, Custom Fit’s Lead Trainer Eric Patterson and I will be hosting a Q&A Session at Cafe 111 Wed. May 5th at 6pm.  Seating is limited so RSVP by calling 812.437.2378 or via email to tmaslan@cfpt.us

Remember, don’t try to fight this battle all alone!  There is strength in numbers! Give yourself the best chance for long-term fitness and weight loss success!

“Are you training or trying?”

This is a great question, and when you really dig into it, it explains a lot. Throughout my 15+ years in the fitness industry and the thousands of people I have had the opportunity to work with, this concept explains exactly what separates those who make amazing changes with their programs, and those who get better, but never quite achieve what they are capable of.

Here are a few things that I hear too frequently:

“I will try to do my food journal and follow my meal plan.”

“I will try to get some cardio in on the days I’m not with my trainer.”

“I will try not to eat too much this weekend.”

“I will try to cut back on soft drinks / alcohol / junk food etc.”

The people I have worked with who have made amazing changes to their health and fitness approach things a little bit differently.

They don’t “try” to do their food journal, they do their food journal. They follow their meal plan.

They don’t “try” to get their cardio in, they do their cardio workouts.

They don’t “try” to not to eat too much, they don’t overeat.

They don’t “try” to cut back, they cut back.

And because of this, they don’t “try” to reach their fitness and weight loss goals, THEY REACH THEIR GOALS!!!

Many times they achieve results they never thought were possible, faster than they would have ever imagined!

Paul explained it this way, “When you’re “training” to accomplish your goals you are focused, systematic, analytical and eliminate “chance” from the equation. You have to be purposeful in your actions and then evaluate the outcome of those actions. If you’re merely “trying” to reach your goals then you’ve allowed chance to be your guide and you’re haphazardly going from one diet to the next or you’re sporadic and unfocused in your exercise routine.”

Being successful at anything is hard work., but if you are willing to do the right things consistently, over a period of time, that hard work becomes more and more manageable. Things start to click and you pick up momentum.

So, how can you go from “trying” to “training”?

Here are a few tips that will help you out.

1. You have to GET FOCUSED! Set your goal, write it down somewhere you will see it frequently. Set “work ethic goals”. These are things you are willing to do in order to achieve your goal. Write down your work ethic goals.
2. BE STRUCTURED Have a plan for what you are going to do. Don’t just go into the gym and decide what you are going to do as you go along. Have a plan in place. Have a meal plan in place. Don’t wait until lunch time to try to figure out what you are going to have to eat that day.
3. MAKE APPOINTMENTS This doesn’t have to be with a trainer, but have an appointment. Know when you wake up in the morning that at 5pm when you get off work you are going for a 30 minute walk. If your workouts are scheduled, they will happen. You don’t have to worry about “trying” to get them in.
4. BE HONEST WITH YOURSELF You know whether or not you have been following your plan. Nobody knows you like you do, so you know exactly what behaviors are holding you back and keeping you from reaching your goals. Once you can admit your weaknesses, you can take steps to improving and eliminating them.
5. GET CONNECTED AND INSPIRED Surround yourself with people who are working towards a common goal and with people who have already accomplished what you are hoping to. Learn from them. Support and encourage each other. Whether you get that motivation from working individually with a fitness professional who has proven success helping people like you reach their goals, or you attend group workouts such as Boot Camp class and build off the energy of the group, having support reaching your goal is essential. You don’t have to go through the frustration of trying to figure out everything on your own.
6. HAVE FUN!!! It can be stressful trying to lose weight and improve your fitness levels, but it can also be a lot of fun. If you have the right plan in place, and you are following the plan, the results you see and the changes you feel will make the whole journey a lot more fun.

I hope this helps. If you have specific questions on how to best take yourself from “trying” to “training”, feel free to contact me at tmaslan@cfpt.us or by calling 812-437-2378. Make the change today! It is definitely worth it!

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

“It’s not a huge spike, but it makes a difference,” says Gary Miller, PhD, associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.Work out with weights. During weight training, muscle tissue is stressed; afterward, it’s repaired — which raises metabolism.

A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, PhD, professor of geriatrics at the University of Arkansas.

Practice portion control. This helps ensure you don’t overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat.

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. “Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day,” says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.

Laugh it off. When researchers from Vanderbilt University in Nashville, Tennessee, put people into a “metabolic chamber” (a small room that measures heat output in order to calculate a person’s metabolic rate) and showed them funny videos, the subjects’ metabolic rates rose by 10 to 40 calories. It’s a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, PhD

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