“The clearer the goal, the better your chance to succeed”
“Failing to plan is planning to fail”
I am sure I can think of at least another dozen proverbs with the same bottom line (no pun intended!) What I am trying to say is, before you start doing anything – learning a new language, backpacking through Europe or losing weight, you need to have a plan. All successful ventures start with a well thought out plan. Would you open a business without a business plan?
So, since we are at this time of the year, routinely associated with taking stock of the year that passed and setting our intentions for the one that’s coming, I figured, I will mention the subject one more time. Plus, if you plan to follow Melissa’s program, this is your perfect opportunity to start with her.
Yep, that’s right. Melissa (a new client) has agreed to participate in a 12-week program and document her results on this blog. We will start on January 1st, when I will publish her current stats (height, weight, BMI, body fat percentage). Then, from Jan 2nd, onwards, I will give Melissa her daily eating and exercise plan and she will write a short paragraph every day to say how she is doing. We will track her results monthly in comparison to her goals. If you wish, you are most welcome to follow her plan but I would advice you to drop a comment on the blog if you want to make any changes to the program. I will do my best to answer each comment! Also, please let me know if you are following the program and have any previous injuries, allergies or medical conditions. I will offer suggestions for exercise and meal modifications based on your situation.
Back to the point… Melissa’s first assignment starts today and she has 5 days (till January 1, 2009) to set her intentions. IN WRITING.
Here are the rules:
Goals must be realistic and obtainable. Is you are 1.65m tall, you never will look like Naomi Campbell. Get over it! Set goals that you can actually achieve!
Develop long and short term goals. You need to know where you will be in 4 weeks time, 8 weeks, 6 months and 1 year. “I want to lose 20kg in 1 year” doesn’t mean anything. To make it worth the piece of paper you write it on, break it down to “lose 2kg in January”, “1 size smaller (8kg) till end of March” and so forth. It is the short-term goals that will keep you pumped and ready to go in the next three months. They help you stay focused on the task. But you should always keep the “big picture” in mind.
When setting your goals, I also need you think about and answer the following questions:
- Why are you doing this? Who are you trying to please? Yourself or someone else?
- What is motivating you to make these changes? Your doctor, your family, your social life (or lack there of)?
- How is your life going to change when your goals are achieved? Remember, exercise, healthy diet and lean body can work wonders for your self esteem but they are by no means “magic wands” that will take all your problems away. Having said that, it’s easier to be miserable and slim than miserable and fat…
- What exactly are you trying to achieve? Small waist? Fitting into dress size 8? Looking lean?
Now, once you’ve thought it all out, what I need you to do is create a “road map”. Make a chart that has months on the horizontal axis and weight on the vertical. Then plot your current weight over the first month mark (which should be right now or Jan 1) and then plot the weight you plan to be at in Feb, Mar, Apr and so forth. That will be your “goal line” then every month you will need to plot your “actual line” (i.e. how much you actually weigh that month) to make sure you are moving in the right direction.
Remember to be realistic about the whole thing. A relatively moderate increase in activity and diet change generally result in 500g a week weight loss or approximately 2kg a month. That’s with “moderate increase” in exercise AND improvements to your diet. Not as easy as it sounds! So, if your plan includes weight loss of 5kg per month every month… you will need to subject yourself to one of these “Biggest Loser” type plans – 7 hours of exercise a day and carrot sticks. Can you do that? For how long?
Cool. I will write to you all again on Jan 1 with Melissa’s goal weight chart (so you can see what it looks like) and a bit about her and her plan. In the meantime, if you need some help with the goal setting – just drop a comment.
See you all!
Ciao!
Jeni
Saturday, December 27, 2008
Thursday, December 18, 2008
Cooling Cravings
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Bread and Potatoes
Bread and potatoes do not make you fat. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how much we eat of them and how we tend to prepare them. A slice of bread is a serving and so is a medium potato that fits in the palm of your hand. It’s also when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Spread fat free cottage cheese on your bread or eat it plain instead and dress your baked or boiled potatoes minimally (fat free plain yoghurt and squeezed lemon = guilt free sour cream) to get the benefits from these foods without skyrocketing your caloric intake.
Water Intake
Some people believe that drinking a big glass of water before you eat helps you feel less hungry. Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.
Shellfish
We, in the Cape, are spoilt for choice when it comes to seafood and shellfish in particular. And I am sure you have heard about the mountains of cholesterol packed in your shrimp cocktail. It's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. The trick? Go to one of these nuveau cuisine restaurants (like Beluga and Sevruga) where a portion of langoustines is just that – a portion. Ocean Basket may be offering value for money for your wallet, but the only way to enjoy it is to order a single portion for a girls’ night out… Thinking of it – it’s a good idea for the cash-strapped January days!
Burger & Fries
It is fine to eat the occasional burger and fries. The problem: Your interpretation of the word, “occasional”. If that means every Friday night to you (and some Wednesdays), you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.
Coke (Zero or Regular)
Many girls I know are hooked on Coke and believe that the sugar-free Zero version is better for them, weight-wise. Truth is, both regular and sugar-free carbonated drinks are lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda. If you really miss the bubbles, go for sparkling water, but avoid the flavoured ones. Just squeeze fresh lemon in it yourself or pop a few chopped strawberries.
Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! It’s holidays, after all…
I’ll tell you what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. (Hence we often overeat in the evenings – trying to satisfy the taste buds on weakened senses). If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.
And if you absolutely can’t avoid the overindulgence this holiday, I will let you in on a little secret: Starting from 2 January 2009, a new client of mine has agreed to follow a daily exercise and meal plan for 90 days designed specifically for weight loss and is willing to publish her journey on the blog. So, starting from 2 January, I will publish her measurements and daily exercise and diet. You can choose to follow the plan too (or modify however you choose to). I would love to hear about your experience with it, so feel free to send comments or questions and I will do my best to address each one of them personally.
Ciao! Enjoy the holidays!
Jeni
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Everyone wants to look good. And in the female language this generally means “thin”. I have come to believe this after observing thousands of women in the years I have spent in the fitness and wellness industry. The only difference is how desperate the particular person is to achieve her own version of “good looking” and what is she prepared to do for it.
The one theme that I see occurring time and time again is cravings. They seem to appear out of nowhere doing their best to disrupt the progress of even the most dedicated of people and are always directed towards the “bad” stuff. No one craves carrots and spinach, but slap chips and chocolate feature prominently…
So, let’s look at cravings today and what can be done about them. Beginning with: which cravings you can sort of give in to and which ones are as bad as they sound. There are some surprises!
Bread and Potatoes
Bread and potatoes do not make you fat. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how much we eat of them and how we tend to prepare them. A slice of bread is a serving and so is a medium potato that fits in the palm of your hand. It’s also when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Spread fat free cottage cheese on your bread or eat it plain instead and dress your baked or boiled potatoes minimally (fat free plain yoghurt and squeezed lemon = guilt free sour cream) to get the benefits from these foods without skyrocketing your caloric intake.
Water Intake
Some people believe that drinking a big glass of water before you eat helps you feel less hungry. Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.
Shellfish
We, in the Cape, are spoilt for choice when it comes to seafood and shellfish in particular. And I am sure you have heard about the mountains of cholesterol packed in your shrimp cocktail. It's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. The trick? Go to one of these nuveau cuisine restaurants (like Beluga and Sevruga) where a portion of langoustines is just that – a portion. Ocean Basket may be offering value for money for your wallet, but the only way to enjoy it is to order a single portion for a girls’ night out… Thinking of it – it’s a good idea for the cash-strapped January days!
Burger & Fries
It is fine to eat the occasional burger and fries. The problem: Your interpretation of the word, “occasional”. If that means every Friday night to you (and some Wednesdays), you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.
Coke (Zero or Regular)
Many girls I know are hooked on Coke and believe that the sugar-free Zero version is better for them, weight-wise. Truth is, both regular and sugar-free carbonated drinks are lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda. If you really miss the bubbles, go for sparkling water, but avoid the flavoured ones. Just squeeze fresh lemon in it yourself or pop a few chopped strawberries.
Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! It’s holidays, after all…
I’ll tell you what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. (Hence we often overeat in the evenings – trying to satisfy the taste buds on weakened senses). If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.
And if you absolutely can’t avoid the overindulgence this holiday, I will let you in on a little secret: Starting from 2 January 2009, a new client of mine has agreed to follow a daily exercise and meal plan for 90 days designed specifically for weight loss and is willing to publish her journey on the blog. So, starting from 2 January, I will publish her measurements and daily exercise and diet. You can choose to follow the plan too (or modify however you choose to). I would love to hear about your experience with it, so feel free to send comments or questions and I will do my best to address each one of them personally.
Ciao! Enjoy the holidays!
Jeni
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