Newsletter
September, 2009
The focus of our newsletter this month is commitment. Now don’t groan, commitment is actually a very good thing – especially when it comes to weight loss. This is a great time to talk about commitment because the fall is a time of new beginnings for so many people, their children or grandchildren as they return to school. Perhaps you are going back to school at our
I happen to be turning 50 later this year. My wife and I spend time at the beginning of each year identifying our family, personal and professional goals. Although I really do practice what I preach with regards to weight loss, this has always been easier for the eating side of things rather than the fitness side of things. I find the CMH nutritional plan is very easy to follow for life because I can eat the foods I like and the adequate amount of protein keeps me truly satisfied. However, like many of you, I work extremely long hours and I could never quite find time to consistently “work in a workout”. My goal for this year (and beyond) was to be in better shape when I turn 50 than I was in my 30’s and 40’s. In addition, my wife and I wanted to experience “Dr. Clark’s Jump Start Diet” so we could lose weight and understand personally what patients go through during those 2 weeks. It was very manageable (especially after the first 2 days) and has proven to be a great thing to do during a plateau or way to “get back on track” as well.
Deciding what you want to accomplish is often easy to do (but make sure you are specific). The difficulty comes when you actually need to commit (this can be scary for many even though intellectually, you know it is what you must do). Quite frankly, most people have a fear of failure. You often have to dig down deep and see what you are made of…visualize yourself accomplishing your goal…work hard…and success will inevitably come. My wife isn’t turning 50 (not far behind though) but she had similar fitness goals in mind. We actually committed together and she took it a step further by putting “Success Is Mine this Time” and “Decide…Commit…Succeed” signs all over our house (I’m not kidding). For my wife, she had to make changes in her diet as well for weight loss and to have the proper nutrition for exercise. The signs reinforced her commitment and helped to keep her on track (along with the quick results from the Jump Start diet and her new found energy).
Our commitment is genuine and our determination fierce. It is not easy and I applaud each and every one of you as you make similar changes in your life. We are both 20 pounds lighter now and exercise nearly every day – and actually enjoy it. Do we have setbacks – sure – but then we remember our commitment and our desire to maintain our success and we get back on track. I don’t tell you this to tout our success, I tell you this personal story because I want you to know how powerful commitment really is. Be inspired, be committed, invest in yourself – you are definitely worth it!
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Expert Advice from CMH
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Claire Behrens – Commitment
Committing to a weight loss plan requires making permanent changes for the right reasons. There has to be a readiness to adopt or engage in new behaviors and to do this we need to progress through a number of stages. There are five stages of change towards commitment.
Pre-contemplation is a stage where we may have relapsed or we are in denial concerning our need to lose weight. We have no plans on improving or changing our behavior in the near future. Contemplation is the second stage where we begin to weigh the costs and benefits of making a lifestyle change. We begin to “think about it”. Preparation is the next stage where we take a few steps toward healthier behavior and may even make some changes. We are already physically and mentally preparing ourselves. In the action stage we have improved our behavior and often we have already started participating in regular activity. Our beliefs and attitudes are already changing but we are still at high risk for relapsing. The final stage is maintenance. We have been practicing behavioral changes for at least six months and have improved our ability to cope with lapses so that we don’t reverse back to unhealthy behaviors. At this stage our confidence level has really improved.
We all progress through these stages at different rates and some of us have to go through them several times in order to reach the level of commitment necessary for ultimate success.
Penny Burns, RN, BSN – Committing to Exercise
Most people have no problem committing to their work or their family, but when it comes to them, they balk. It’s easy to make sure you get to work on time, to the doctor appointment as scheduled or even to that dreaded dentist appointment. Why is it then, that scheduling time for your exercise never seems to happen?
The first thing that needs to change when it comes to committing to exercise is your attitude. Most people can talk themselves out of exercising very easily. “It’s too hot,” “It’s too cold,” “It costs too much to join a gym,” “I don’t have the time” and “I’m too tired after work”. The list goes on and on.
Changing your thoughts to a more positive approach towards exercise will help you follow through with your plan. Remind yourself of all the health benefits including improved muscle tone, all the calories you’re burning, how it may improve your mood and help you sleep better.
Next, commit in writing your exercise goals. Make sure they are specific, measurable, attainable, relevant, and time bound. Don’t set yourself up for failure by trying to achieve too much too soon. Better to start off easy and gradually work up.
Once your goals are in writing - schedule your workouts. Whether they are an hour six days a week or ten-minute sessions three times a day, is determined by your ability to stick to it. Make sure you treat it like you would a scheduled meeting or appointment. Place them on your Blackberry or computer screen to remind you that it is now time to exercise, and then go do it! Don’t let anyone or anything interfere with this time.
Don’t let boredom be the demise of your exercise plan. Add variety to your plan by changing up the type of activity or your surroundings. Try listening to music or books on tape. Get on the treadmill when your favorite TV show is on. This may have you eager to get to your next workout. Remember, the best exercise routine is the one that you actually do.
Sybille Baumeler, L WMC – Tips for Staying Committed to Your Weight Loss Plan
Staying committed to your weight loss efforts can be quite a challenge at times but if you stick to them for long enough, they will eventually become second nature to you. Once you turn your new patterns into habits, you will have successfully made lifestyle changes! Getting these changes to stick for the long run requires lots of motivation. Here are some tips to help you along the way:
1. Set long term goals, but focus on the short term ones. You want to have a long term view of your weight loss goals, but you also need mini-goals throughout your journey. Instead of just having a single goal of losing 50 pounds, set goals in 5 pound increments. Successfully completing these will motivate you to keep going and make your long term goal not seem as massive.
2. Build a good support group. If you’re surrounded by friends and family who don’t support your efforts, it will be harder for you to stick to your plan. Let everyone know how important this is to you, and how much it means to you that they are behind you in your goals. If they really care about you, they will help you achieve whatever you are trying to do. Coming to education and exercise classes at CMH is a great way to get motivational support!
3. Keep your journal! This is the single easiest way for you to stay committed to the plan. Not only will you be more accountable for your eating when you see it written down, but you will have a constant reality check of why the diet is or isn’t working when you see some of the not-so-healthy things you’ve been eating.
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Upcoming Healthy Living and Fitness Classes... Don’t miss them!
Pre-registration is required – call 757.873.1880 or visit www.CenterForMetabolicHealth.com to register!
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Date |
Healthy Living Classes |
Group Exercise |
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Tues 9-1-09 |
9:00am-10:00am Traveling/Business Trips/Cruises |
10:00am-11:00am |
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Wed 9-2-09 |
4:00pm-5:00pm Traveling/Business Trips/Cruises |
5:00pm-6:00pm |
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Sat 9-6-09 |
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9:00am-10:00am Boot Camp |
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Mon 9-7-09 |
CLOSED FOR LABOR DAY |
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Tues 9-8-09 |
9:00am-10:00am Most Effective Exercise Moves |
10:00am-11:00am |
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Wed 9-9-09 |
4:00pm-5:00pm Most Effective Exercise Moves |
5:00pm-6:00pm |
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Sat 9-12-09 |
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9:00am-10:00am Boot Camp |
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Mon 9-14-09 |
5:30pm-6:30pm Portion Control/Serving Sizes |
6:30pm-7:30pm |
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Tues 9-15-09 |
9:00am-10:00am Exercise Safely |
10:00am-11:00am |
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Wed 9-16-09 |
4:00pm-5:00pm Exercise Safely |
5:00pm-6:00pm |
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Sat 9-19-09 |
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9:00am-10:00am Boot Camp |