I am a big fan of Roy Cohen from Emerge Fitness. We have very similar views on health and fitness and he is one of those trainers who really does inspire his clients to be fit and well. Weight loss is not his priority but being healthy is.

Roy has given me permission to use any of his articles on IndenialHealth.com and this one in particular really hits the nail on the head, so to speak.

Plain and simple today. I have pasted an email (below) that I sent to a client the other day — a client who needed a jump start with her attitude, eating, and her perspective. rather than her usual workout, we sat down and had a come-to-fitness-Jesus meeting. Perhaps you too can use these bullet points to take aim at that which threatens you and your fitness objectives :-) Here goes:

Dear XXXXX,

I want to recap, with bullet points, some of what we discussed this morning, in hopes that it will help reinforce your choices in the coming weeks and months. I’m also adding a few things which we didn’t discuss, but may serve your cause:

* Don’t expect change overnight with the scale. Weigh yourself no more than every 3 weeks or so, allowing ample time for true weight loss to be reflected.
* Set 1 or 2 realistic goals; 5 pounds per month is a very realistic goal. Another possible goal; dessert just once per week. Goals can also be what not to do, just as much as they can be things you wish to achieve. Consider an external goal; a 5k walk, 3k fun run, something like that, which will put your fitness and eating in the front of your daily psyche. www.active.com has many of these local events listed if you wish to choose one.
* Prioritize your evenings. Strive to make the hours between 5-9pm the most fit hours of your day. These hours are where more fitness goals come undone than any other time of day — this is where success is lost. Plan your evening time, your meals, and your attitude according to your fitness, health, and weight loss goals.
* Let wine be for Fridays and Saturdays only. Enjoy lemon water, caffeine free green tea, or just plain water as your evening social drink. Wine (all alcohol) leads to a false hunger, which causes you to crave sugars — plus, in a more relaxed state from the alcohol, you are more likely to rationalize and subsequently head those cravings.
* Journal your food. Don’t be a calorie counter so much, just journal to maintain an awareness of how often you are eating and what choices, good and bad, you are making.
* Let your daily calorie stream decrease as the day goes on. Eat, snack, and do so all day, but let your daily calories start big, after fasting overnight, but taper your calories down slowly throughout the day so that your largest meal is breakfast, lesser calories at lunch, fewer still at dinner, but with (healthy) snacking included along the way — yes, even 100 calorie packs of cookies.
* Walk early. Set up your attitude, and your fitness psyche early, by walking early — immediately grounding yourself and connecting with the idea of exercise and fitness. Also, walking early (in a fasted state) will help you burn bodyfat more efficiently.
* Especially this time of year, if you are attending a holiday party, establish one rule above all others; don’t start eating or drinking until you have been at your party for 30 minutes. This step alone may save you hundreds, if not thousands of calories during the holiday season.

These are just some of the things which can help get you over the hump. No spa/boot-camp/fit-camp time needed here, nor any jump start. You can be the creator of your own jump start, and in turn, drive your own ship — that is empowerment.

Always here,

Roy

Thanks again Roy :)

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