Can I Change?

This is a question that I believe we have all asked ourselves at one point or another in life.  The only difference is what we want to change.  The changes could involve: relationships, financial, career, business, weight, knowledge or even hair color.  Some changes are easier to make.  We all have different starting points.  However what we all have in common is a desire to change. 

Funny or ironic as it maybe the changes we desire the most on the ones that aren’t so easy to change.  Losing weight isn’t an easy change.  Losing weight is a life changing experience.  Losing weight takes a consistent focus.  Losing weight takes heart.  Losing weight takes a willingness to revamp all aspects of ones life.

When one carries a few extra pounds there are tendencies to make an effort not to draw attention to ones self.  To choose activities that don’t put our physical body in a position to get attention, to be judged. When weight loss occurs one is still tied to old habits and often unprepared socially for the new found attention.  This new found attention can often times lead one into a tail spin.

The path to weight loss is often a journey to get to know ones self.  Face the demons of the past and personal growth.  We must be willing to accept and understand our past behaviors. We also must be willing to learn to love ourselves.

Many times our current actions are a coping mechanism to avoid having to deal with the fact of weight loss.  What is important to understand at this point is why we change.  Change occurs for two reasons: its an effort to avoid pain or to seek pleasure.   If you are trying to lose weight and are constantly finding excuses not to make better eating choices or exercise this could be construed as an effort to avoid the perceived pain of exercise or eating foods you are not particularly fond of.  Instead you turn to the pleasure of eating chocolate for instance. 

This is why it is important to find your ‘WHY’.  The ‘WHY’ is an emotional connection to a specific reason for weight loss.  It is a reason that is more painful than doing what is required to lose the weight.  For instance: if your day at work was rough, say the boss yelled at you, you got a call from the school that you child did something boneheaded and then to top if off on the drive your car breaks down.  You may think to yourself, “man I think I’ll just skip my workout and order a pizza”.   Your reason and emotion connection need to be strong enough for you to think, say and then act upon.  You need to think of a means to keep on track nutritionally, tell yourself that you can find a way and then act upon, go get the workout in and eat healthy.

There is no magic to losing weight.  There is only a strong enough emotional reason attached to why you want to lose weight that will help drive you during your journey.  Making the right choices when it feels like the rest of the world is against you.   I believe that you can.  Can you change?

Don't be fooled by the quick fix products

Federal regulators crack down on deceptive weight loss products Posted on: 10:18 pm, January 7, 2014, by David Mitchell, updated on: 10:19pm, January 7, 2014

Fitness Success Tips for 2014

Can you believe 2013 has passed us by?  Funny the older I get the fast the years pass by. That said, did you make good on your goals for 2013?  If not, what happened?  From my past experiences I have realized that when I failed to reach a goal it came down to only a few consistent points:

1)     I didn't make the goal a high enough priority

2)     I failed to be consistent in my actions or choices

3)     I procrastinated

When it comes to improving your fitness level and changing your physic there are a few things that you must do:

1)     Make improving your fitness or changing you physic a top priority

2)     Be consistent in your actions and choices

3)     Don’t procrastinate

If you are willing to do the above three items then here is how you can change you physic for the better… lose the fat:

1)     Quit looking for the easy route.  There is no magic pill.  There is no short cut. There can be no excuses.

2)     Eat a high protein, high fiber diet filled with lots of fresh fruits, veggies, and healthy fats and cut out all the added sugar from your diet.  Yes cut out all he ADDED SUGAR!

3)     Higher me as your trainer and work your butt off!!!   All kidding aside you need to get on a workout program that kicks your butt.

4)     Drink Water.  8-12 cups per day.

5)     Avoid liquid calories.  Sodas, juices and smoothies will add unwanted calories and sugar to your diet.  Limit you liquids to Green Tea, Greens, or protein shake (limit 1-2 per day).

6)     Stay motivated!!!

7)     Get social support and accountability

8)     Plan, shop and prepare your foods each week. 

9)     Make a goal and set a deadline.  

Holiday Eating Pointers

Maintaining a healthy weight during the holidays has proved to be quite the challenge for many over the years.  Those who have been successful in either maintaining or losing weight during the holidays don’t do so by accident. There is often a plan or if we must say it, a conscious effort to not give up or give in.  This by no means implies you have to eliminate the savory treats of the holidays. It means that you need to practice moderation and consistency.

I like the treats of the holidays.  Truth be told I can eat my share of toffee and peppermint bark chocolate.  The key is to enjoy the treats in moderation.  But, I’m guessing you have already heard this before, right?  So, how do you put moderation into practice?  That starts with a plan.  Before starting any plan we need to determine faults.  Once the faults are determine a plan can be developed. 

Here are some examples.

Fault #1 – “I over eat at holiday parties”

Plan #1- Eat healthy through out the day.  Don’t fall into the trap of eating less before the party in order to save calories.  Saving calories can work against us at the party and push us to over indulge at the party.  By eating healthy though out the course of the day you will be satiated and not feel the urge to over indulge.  This will allow you to make better choices at the party while still enjoying the goodies in moderation.

Fault #2 –“I just don’t have enough time to get in my workout”

Plan #2 -Consistency is a key component in any fitness program.  Staying committed during the holidays has to be a priority.  By staying committed you will continue to make progress, keep your metabolism cranked up and all you to enjoy the holiday’s guilt free.  However, feel free to mix up the routine.  Try interval style workouts.  Interval workouts will reduce your workout duration and help you maximize fat loss.  Email me for a sample routine, DBJFitness@gmail.com in the subject line write “Sample Interval Workout”

Fault #3 – “The holidays are an emotional time for me”

Plan #3 – There are a variety of reasons why the holidays are such an emotional roller coaster for so many.  The loss of love ones, a break up, custody issues, and loneliness just to name a few.  I am not a counselor so I can’t prescribe anything specific but here is what I can say.  More than likely this emotional time is something you knew was coming; it is not something that just happened.  So take a moment and do your best to put yourself in the best position to be happy.  Take a moment and remember better times.  Take joy in helping someone else.  Do something that will put a smile on someone else’s face.

The key to success is to plan ahead and develop personal strategies that will help you overcome your personal challenges.  We all have them.  We all have our faults.  If you are struggling with a fault and would like some help feel free to comment below or email me personally @ DBJFitness@gmail.com .  Or share a fault and a success strategy that you have applied. 

No Excuses, Be Consistent!

It is a cold and snowy today in Aurora, Colorado.  As I watch the wonders of winter I am reflecting back on the days when I would see the snow and feel the cold and decide not to head over to the gym to workout.  Like you I had my share of excuses such as: “I don’t want to brave the traffic”, “I am warm and cozy already”, or  “its just to cold to be outside”.  The one that would get me most of was, “Naw, I’ll get it done tomorrow”.  Thankfully, there is a way to get a kick butt workout and never have to leave the comforts of home or office.

Give this 20 minute Fat Burning workout at try.

Warm Up:

• 15 Body Weight Squats
• 10 Push Ups
• 20 Jumping Jacks
• Repeat 2 times No Rest

The Workout:

• Plank- hold for 20-30 seconds
• Prisoner Squats -- 20 reps
• Push Ups – 20 reps
• Reverse Lunge – 15 reps per leg
• Mountain Climbers – 30 reps
• Rest 60 secs and Repeat 3 times

The concept when making healthy changes is to find ways to be consistent.  Look for reasons to be successful. 

It is only the rare few who look forward to each and every workout or healthy meal.  The vast majority will have moments where it just easier not to get the workout in or make the better eating choice.  When we reach these moments it is amazing how easy the excuses come. It is amazing how easy it is to justify.  I am asking you not to take the easy road.  Take the road less traveled and find a reason to stay consistent. Find a reason to get the job done!

Just Say, "No" to Food Pushers

In our most recent newsletter (click the link below to read)
https://DBJFitness.fitproconnect.com/Newsletter/12/4/2013
There were some strategies to help you avoid the "Food Pushers".  Food pushers are individuals who push up wanted food on.  They are the people who want you to try this or try that and for some reason or another don't want to take "no" for an answer.

Here are a couple of sample scenarios from the newsletter:

Food Pusher #1- "Try this new treat I made, you'll love it"
I'm Stuffed Response- "I wish I had room right now"

Food Pusher #2- "I know this dish is your favorite, hand me your plate"
Stalling Response- "I really can't wait to have some in a bit"

Tell me about your strategies for avoiding the "Food Pushers" in your life?

Trainer makes bad choice at Applebee's

First I'd like to start out and say I am human.  Yes, I am a personal trainer and for the vast majority of the time I eat healthy.  But there are times I like to give in to temptation. Occasionally I like to eat a B.L.T. (Bacon, Lettuce, Tomato).  So, last Friday I was out with the family at the local Applebee's and ordered the American BLT.  I exercised some restraint and ordered a house salad instead of the fries. When I got home curiosity got the best of me an I decided to look up the caloric content of the American BLT.  To my surprise it was a whopping 1460 calories!!!   I had to take a second and a third glance.

 Look for yourself

I'm sure your thinking those calories included the fries.  Nope!!!  That was with out sides!

Because I like BLT's from time to time I am pretty aware that average BLT calorie range is between 400-600 calories. This is with out condiments. So to see that the American BLT was a whopping 1460 calories was shocking.

So to help you from getting fooled in the future here is what I suggest:

• Google the menu and nutritional information of restaurants your frequent most and look up the calories of your normal food suggestions.  Try something new if necessary and aim for an entree that is 600 calories or less. 
• Don't be afraid to make modifications to your order.  Ask for no butter, hold the mayo, no fries, etc.  Get the picture?
• Avoid getting lost in conversation while eating.  Enjoy the company are with, but don't leave food on the plate in front of you while you converse.  Get a doggy bag and promptly remove the temptation. Then you can enjoy the company and avoid unwanted calories.

Next time I order from Applebee's I will not be ordering the American BLT.  I think I'll try the Chili Bowl and a side salad.