Training Principles

Principle 1 - Feeling Alone?

Losing weight for anyone can often be a frustrating time, particularly when it’s a lot of weight.

The reasons vary as much as the individuals themselves, but for whatever the reason there is always help at hand. There are many support groups and meetings that you can be a part of. Different health and fitness sites also have forums for those people who cannot get to a meeting in their area. You can join a chat room on the internet and share your problems with others who may be suffering from the same type of problems you are.

Check out John's Forum at FitReach where you can interact with others and discuss issues about all sorts of topics to do with weight management and losing weight. You can even create a log in id and track your weight, post a blog, create your own diet and exercise program so that you are in total control! How cool is that?

FitReachForum

By having friends who are like minded, you have the support of a caring team environment and the beauty of this is that you can spur each other on when times are tough, keep each other motivated and encourage and inspire and help each other along the way. Meeting new friends can be a challenge to some and by joining a group that are trying to lose weight; you have one common goal to focus on. You are more likely to reach your goal when you have a friend or when you are in part of a group that has the same goals in mind.

So come on, ‘buddy-up’ and get moving!!

Principle 2. Do you Keep a Food and Exercise Diary ?

Are you the type of person that doesn’t keep track of what you eat or how much exercise you do? Well you are not alone, but it could mean all the difference in losing weight and keeping it off.

By keeping track of just how much we consume from day to day is the answer to success!! Then there is the energy in equals = energy out equation. Recording your food intake in the form of not only the caloric consumption but of how, when and where you eat is also very important. Often when you take particular note to certain situations and how you are feeling at that given moment, might help shed some light on the type of eater you really are, for example during stressful periods of our lives you might eat a whole tub of ice cream or a couple of chocolate bars.

Knowing what has triggered to your emotional responses can be alarming but educational. You are then ale to address the challenging areas that need work on and make adjustments accordingly. Exercise is equally important. Cardio burns calories but it needs to be balance with strength training and flexibility for truly awesome results! We know you can do it!!

Principle 3. Are you happy with your body image?

Do you have a positive body image? Are you confident about the way your body looks, particularly when naked?

The mind is a very powerful tool indeed and if you have positive thoughts and use these daily you can actually speed up the process and raise your body confidence quicker. By stripping off particularly in the morning you can weigh and measure yourself first thing.

Be careful not to compare yourself to others though, otherwise you will end up with no body confidence. Men in particular are attracted to women who have a positive body image from the start – after all confidence is sexually appealing. Guys will love you for who you are and not be focusing on your flaws.

By seeing yourself naked and making peace with your inner critic, you can start to look at your body objectively. Check yourself out from front, back and side, work out in your own mind what areas you need to address and it will keep you on track. For many this is a bit of a shock tactic but it does work…so when you are at a party and your girlfriend hands you another piece cake, simply smile, remember your goal and say ‘no thanks’ politely. It’s that simple!

Principle 4: Who is your body idol?

Having something in writing, a photo of yourself or even an image of someone you would like to be (make sure they are similar body type though) and sticking it somewhere you see everyday can help to keep you motivated. You can either place this information in the bathroom or a great place is on the fridge door. We recommend this because after all, it’s the fridge that you will be going to and this, the storage house if you like, of your nutrition. Also having something in writing makes you more likely to stick to it. It’s reminding you each and every day that this is what path you are on, and this is what your goal will be. Use this strategy as your motivational and inspirational tool to success. You will be less likely to stray from your plan if you have constant reminders. When you reach one goal, mark it off your list and go straight on to the next one. You will be more motivated when you can actually see just how much you have accomplished!! – You’re doing a great job, so keep it up!!

Principle 5: Are you rewarding yourself (hopefully not with Food and Drink)?

“I have lost 1 kg this week so I am going to have a slice of cheese cake – I deserve it!” – has this happened to you? Well, the answer is yes and no. You do deserve to have a treat but not something you eat. Many of us have the attitude that if we have something little now it will be ok, however, chances are, it won’t be – a little something often only increases the risks of trying more later – then before you know it you are right off the track entirely!. It’s important to get out of the mind set of rewarding yourself with food. Try something different, like getting your hair or nails done or a massage and facial at your local beautician, perhaps a new dress in a colour or style you always wanted to wear but were too afraid to or a new pair of shoes, invite a friend out to see a band, or go to a museum, art gallery, or spend the day at the beach; and soon you will discover that the “cheesecake” is a thing of the past!

Principle 6: Are you using your visulisation techniques and keeping goals in mind?

Buy that size 10 pair of levis or that clingy low cut dress, that you really really want. There is a lot be said about the power of positive projection, think slim. Visualise, think positive, believe and become - a simple motivational strategy that does work!!

Will yourself to be slimmer by using the power of the mind and the body will follow. Buy those pair of jeans or that dress or mini skirt right now and keep them in your wardrobe. Every now and then try them on to see how you are going, this more than anything will help you keep on track. The simple reason is that it is a highly motivational tip and as a tangible tool, once you start fitting into the item a little better each time you try it on, it will make you stay on track. Just think - when you put them on and they fit perfectly – how happy you will feel about yourself, your body and your accomplishments! We know you can do it!

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The 'You" Plan 2009

On the outside –

Skin: This is the largest cleansing organ of the body, besides the liver, so let's start here. Exfoliation or dry skin brushing is a good way to start your morning. This simple act increases blood flow to the surface of your skin, removes dead ones and allows new ones to take their place, making you glow with health. You can do this 1 to 2 times per week.

On the inside –

Water! Great for cleansing the body and flushing out toxins. Try to drink at least 2 to 3 liters daily. Water actually helps with brain function, exercise performance and is vital to help the kidneys and liver do their neat trick in eliminating waste products from your system. Water also helps you look younger by filling/softening wrinkles!

Hot Water: A cup of hot water mixed with a little lemon juice can act as a natural liver tonic if you feel that you must take something. This actually stimulates the production of bile and aids in bowel function but its only an optional extra and by no means a must recommendation.

Indulge yourself at meal times with ONLY 'real' food. This means nothing processed! Ice-cream, chips, artificial sweeteners, lollies, chocolate, cakes, biscuits, slices and anything pre-packaged and/or highly processed/refined items are not actually considered 'real' food. So it is important if you do want to get back on track choose fresh groceries wisely.

Eating and drinking green is a great way to enhance well-being. Green tea and wheatgrass and mixes of vegetable juices such as celery, carrot and ginger are good choices for beverages, you can have other herbal teas as well. By eating some super greens, such as broccoli (a fibrous carbohydrate) you will feel fuller for longer and have more energy! Opt for fresh and frozen but not canned veggies and fruit. Fresh and frozens are full of powerful antioxidants, phytonutrients, vitamins and minerals to keep skin healthy and boost the immune system. Aim at eating 3 pieces of fruit (not dried or semi dried, as these are too high in sugar) and at least three cups of vegetables per day. Salads are also a great idea for summer. (Tip: if you are trying to lose weight restrict your fruit to only 2 pieces per day and have with your breakfast or 30 minutes before/after a workout, this will aid the body in recovery and not be stored as fat.

Eat lean protein sources such as chicken, turkey, beef, pork, tofu, tuna, salmon swordfish and even lobster, (rich in Omega-3). Protein can come from dairy sources as well as eggs too!

Fill up with whole grains and legumes – i.e. breads and cereals, including the humble oats, and brown and black rice, lentils, beans (no refried beans, please!) Practice portion control! (Handy tip for cooking with rice for 1 person: 3 tablespoons dry weight = 75g cooked.) Again, if you are trying to lose weight limit your ‘starchy’ carbohydrates to 1 or 2 days per week. For more information on specialised meal plans contact me directly.

Avoiding alcohol and caffeine i.e. that cup of coffee in the morning (mmm....nice) is also a key component to cleaning the internals. (NB. You only need to forsake your caffeine fix for the duration cleansing. After, you can go back to your coffee and enjoy but in m o d e r a t i o n.

Snacking is a good thing, providing you choose wisely. Good choices include nuts such as almonds, walnuts or pistachios and limit yourself to only a handful, despite the high protein content they are also high in fat and calories too!, low fat yogurt, fruit - 1 piece or cut up raw veggies such as carrot and celery are among a few of many excellent choices for snacking. Timing of meals is important particularly when you are cleansing and to avoid a slump in blood sugar levels which can make you feel very sleepy or crave the 'off limit' kind of carbs you really want. Aim for 3 mains plus 3 snacks per day spaced every 3-4 hours apart and do not go to bed at least for 2 hours after eating your last meal. You will sleep better and chances are it won't be stored as body fat!