One of the secrets to keeping weight off may be attributed to being held accountable. In a recent study, scientists at the University of Florida in Gainesville found that women who received bi-weekly follow up counseling after their diets ended, either by phone or in person, regained significantly less weight after one year (three pounds verses nine) than those who got newsletters two times a week.
No matter if you just started a diet or have reached your goal, I can help. I coach people for FREE, working to motivate them and hold them accountable. My confidential appointments are for those clients that want one on one interaction and don't want to go it alone. I have the tools to help you succeed and will be with you during your journey. If this sounds like something you would like to take part in, please visit my website here and click the join button. It's FREE and you have nothing to lose.
Saturday night, as I was doing my workout, I was thinking about my why. Why am I doing all of this? Why is it important? Why does anyone care what I do or post about? I decided to share all of this with you.
First of all, why am I doing all of this? I am doing this for me. I was never one to be physically active. I could have cared less about it for so many years but the time has come where my body has changed and if I want to do certain things, I need to feel good. Also, body parts are sagging and dimples are hanging around in than more than one cheek...lol. I don't want to always have to wear pants because I feel like my body is in such poor condition that my legs can't be shown. I also hate the way my belly looks when I'm sitting down. It looks like a pillow. And more importantly than my appearance, I need to keep moving so that my Rheumatoid Arthritis won't defeat me. To me, my job as an Independent Beachbody Coach has rewarded me in so many ways. I've found that it enables me to be accountable for my actions. Before Beachbody, I was in a downward spiral and my life has changed in so many positive ways. I truly enjoy helping people achieve their goals and working with them.
Second, why is it important? It's important that I am doing this not only for me but for my family. My girls need me. And I want to make sure that I am around and as capable of doing things with them as long as I can. I also think that it is important to show folks that you can do this at any age or weight and that there are so many variations of exercise that there is something for everyone out there. So many people have changed their lives thanks to following a healthy lifestyle and if I can help just one through my efforts, it is worth all of the time and money I've spent!
Lastly, Why does anyone care what I do or post about? I'm sure there are lots of folks who could care less about me, my postings or anything that I do but this blog and my business as a coach. But I also think that there are people out there that need someone to help them. Maybe they can't get the support elsewhere and that is where I come in. I support you in every step of your journey! Throughout good times and bad, I work with you. I want to be able to show people that there are wonderful, entertaining and successful programs for them to work out with. I want to show them that if you eat right, the weight will come off. I want to be able to show folks that I do know that weight can be a struggle to get off sometimes but I'll help them reach their next milestone. If that isn't something that enlightens someone than so be it.
So, there you have it. A few of my whys answered. Tell me what your why is. If you or someone you know is in need of support, I would be honored to help. Contact me today for more information.
The face has muscles just like the rest of your body, so make sure to keep your mug fit to prevent sagging. The first exercise you can do is to laugh more often. Once you've mastered that, here's a little exercise to help tighten the neck and throat and lessen, or prevent, double chins.
Look to the sky, stretching out your neck. Now, stick your tongue out as far as it will go and wiggle it around. After just a few seconds, you can actually feel the muscles working in your neck/throat. Do this for a minute a day. If you do it in public, you might actually make a few new friends.
“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” Bill Copeland
“Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.” Aristotle
“If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.” Susan Polis Schultz
“You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.” Booker T. Washington
You've decided you will lose weight and get in shape. You've started your fitness program. You've even eliminated your retreat by telling your plans to everyone you know and a few random people in line at the grocery store! You are on your way.
Today I'm going to show you another way to make sure beyond a shadow of a doubt that you will succeed! This lesson is on goal setting. A person without goals is like a ship that sets sail without a destination. It goes where wherever the wind blows, and sooner or later it will end up on the rocks!
Today I will show you how to set effective goals
You can achieve any of your goals if you follow 3 simple steps. Do these three things with any goal, you will find success. If you don't do them, you may get lucky, but more than likely, you will not reach your goal. Create your own luck. Take control with three easy steps: 1. Define your goal. 2. Define your Why. 3. Create congruence.
Let's look at all three.
1. Define your goal. Your brain is constantly processing information, both passively and actively, to move you in a particular direction. If your mind doesn't have a target, it takes you in random directions. If you don't know your goal, you'll never reach it. When you define your goal, on the other hand, your mind constantly focuses, directs, refocuses and redirects until it hits its intended target.
Many people say, for example, that they want to lose weight. This is fine, but it is not a goal. This is a nebulous, ill-defined want.
A goal is specific, positive, and time limited. It may include steps or sub-goals, it may be short- or long-term. But to be a goal, it needs to have a well defined end-point, it should be stated in the positive, and when possible, should be stated as if it has already happened.
Let's do an experiment. Imagine you are at a weight of 225 pounds and want to lose 50 pounds. Say this out-loud to yourself, "I want to lose weight." How does it make you feel? Do you feel energized? Resourceful? Do you believe deep down you will do it? Chances are this statement only makes you feel overwhelmed and frustrated.
Now try this: first, picture yourself already at your goal weight of 175 pounds. What will you look like? What are you wearing? How do you feel at your goal weight? What are your friends saying to you? As you picture yourself at your goal, now say out loud, "With Slim in 6 and healthy eating I've designed my life so that each day takes me closer to my goal. It is now (goal date) and I look great and feel energized at my new weight of 175 pounds."
Which statement is more likely to support you? Which makes you excited about the process? Which one will really help you get to 175 pounds? I'm betting it is the second one.
When we clearly, specifically, and positively state our goals, then review them regularly, they become part of us. Make it vivid, so part of your mind believes you are already there. It becomes reality in your mind, then your mind works continuously to make it reality on the outside as well.
2. Find your why. In pre-med and medical school, my goal was always on graduating- getting my M. D degree. I was able to focus like a laser beam on succeeding because it was the thing I wanted most in the world. I got up early, went off to class, studied until late at night, then repeated it all the next day. Every day. It was not a burden, it was just what I needed to do to get where I wanted to go. There was no competing interest. Becoming a physician was my definite purpose at that time in my life. It was my burning desire. I still had fun, but when crunch time came, everything else faded and the next exam was the only thing. My friends and family on board with me. They all wanted me to succeed, and were wonderfully understanding when I came late or left early for holidays, or had to tell them I couldn't go out because I had to study. Many of my friends at the time were fellow students, so we all supported each other. Everyone knew getting to the prize took a huge effort. A lifestyle change. They were right, they were supportive, and it worked.
To achieve any difficult goal, like finishing medical school or losing weight, that goal needs to become your burning desire. Luckily, since we control our minds, we can create a burning desire any time we want if we find strong reasons.
If you want to lose weight, you must figure out why you want to lose weight. Be as specific as possible. Keep asking why until you get to the root reason. "I want to lose weight." Why? "To be more healthy" Why? "Because my parents are ill from complications of diabetes, and I don't want that to happen to me" Why? "Because I want to be able to take care of my children and be there for them as long as I can." Now you have some compelling reasons. When you wake up in the morning and think about that reason, you'll jump out of bed excited to get healthy for your kids.
The more reasons you have and the more specific they are, the better they will carry you to your goal. Any goal can be reached if you have enough reasons and if they are compelling enough.
Collectively, all your reasons are called your Why. When your Why is strong enough, it turns your goal into your burning desire. Your Why will get your through the hard times. It will help you work out when you don't have much energy. It will give you strength to resist the chocolate cake. Your Why keeps you focused on the prize. Find your why and keep it close to you!
3. Create congruence.
Congruence Con"gru*ence\, n. [L. congruentia: cf. OF. cornguence.] Suitableness of one thing to another; agreement; consistency. --Holland. Webster's Revised Unabridged Dictionary, 1996, 1998.
Having a defined goal is step one. Finding your Why is step two. But there is one last step needed to take you to the promised land- you need to create congruence. Have you ever had a goal, something you really wanted, you started out great, then somehow you lost it? Chances are, you lost congruence. A goal must agree with the other major aspects of your life. It must exist in harmony with the rest of your life. Whenever possible, the important aspects of your life should all support one another. If two forces conflict, one or both will fail.
Many people, women in particular, find that the time they started a family is the same time that they started putting on weight. Mom's are notorious for putting everyone else first. Mom time comes only after everyone else in the family is taken care of. Unfortunately, by the time this happens, there is no time left in the day. Some moms may fear that exercising takes away from family time and they consider themselves selfish if they focus on themselves from time to time.
In this case, a mom may feel that her personal fitness in not in agreement with a happy, healthy family. Exercise seems to not be in congruence with her other major goal. She'll never lose weight, because she feels it is counter-productive toward her greater goal. In fact, she'll even sabotage herself, to make sure she does not lose weight which she, subconsciously, feels is bad for her family.
We live in a world of abundance. She simply needs to re-frame her thoughts and restructure her actions to support goals both goals! She should remember that that children learn by example. When she commits to healthy living for herself, her children learn to make healthy choices, too. Studies show that children who grow up in healthy households are much more likely to adopt a healthy lifestyle for themselves years later when they are adults. When mom makes exercise a priority, she is teaching her kids how to take better care of themselves. And by giving them a long, healthy life she is giving one of the greatest gifts she could ever give her children. Now 'mom time' is in congruence. She knows her exercise helps both her AND her family. Harmony reigns.
She can similarly think of many reasons that exercise helps her family life. Exercise and weight loss will increase her energy, so she can keep up with the kids and be more effective with them. It can increases self-esteem. It can improve her mood. All of which will make her a better mom. It will allow her to stay functional well into her old age so she can help her grand children and great-grand-children, too! I haven't even mentioned what it can do for her sex life!
She has re-framed fitness, so that she now has congruence. Now one goal supports the other, and she will get better results with both!
Think about obstacles or reasons you have failed in the past. What obstacles held you back in the past. If you still have the same goal, what can you do to eliminate those obstacles or re-frame them so that they now support your goal?
Suppose your goal is to get ripped with P90X or ChaLEAN Extreme. But if your friends want you to go out drinking every weekend, you'll never achieve that goal. Empty calories from all that beer will go right to your abs, before they ever have a prayer of making an appearance. Your goal of getting ripped is being sabotaged by your desire to go out drinking with your friends. In order to have congruence, something needs to change. Explain to your friends the importance of your goal, that you are challenging yourself and this is something you really want. Tell them that you are excited to go out with them, but you hope they'll be supportive when they see you dropping your Heineken for a seltzer water with lime. If your friends care about you and your desires, they'll be glad to help out. By doing this, you are not only creating harmony in two big parts of your life, you are also creating accountability, as we discussed in last week's lesson. And don't be surprised if when you start looking great some of your friends change their habits, too.
The same goes with relationship, work, healthy aging, and many other goals. Find a way to re-frame competing interests to create harmony. If there is no congruence, restructure your life to achieve it.
Your homework:
1. Define your goal. 1a. Write down your goal on a piece of paper. Make sure it is specific, stated in the positive, and includes a time frame when you plan to achieve it. Refine your wording so that it feels empowering when you say it out loud. 1b. Write your goal down on 4 note cards. Put one by your bed, one on your desk or bathroom mirror, one on your fridge, and keep one with you. Read and re-read it at least 4 times each day- out loud if possible. Each time you read it- make it vivid. Picture yourself already there. What you will see, feel, hear, taste, and even smell at your goal? The more senses you can involve, the more present and important your goal will be!
2. Find your why. 2a. Write down as many reasons as you can think of why you will achieve your goal. Brainstorm. Fill up a sheet of paper with every reason you can find. Have fun with it. With each reason, ask yourself why until you get to the root reason. 2b. Go back to your list and put a star by every reason you find extra important to you. Of all your starred entries, rank the top 5 in order of most importance to least important. These comprise you why. 2c. Add your favorite reason to our list! To find a great list of reasons people are exercising and getting healthy, some serious, some funny, click here. Join in! Please add your favorite reasons to the list, too!
3. Check for Congruence. Think about and write down any possible obstacle between you and your goal. For each possible obstacle, neutralize it by re-framing your situation or finding a way to have both. If the obstacle is not important or is something you can change or do away with, make plans to do so.
This is a reprint from Carl's Blog. Please be sure to read the very bottom where I included one of the comments and Carl's answer.
I love creating things, building something that will be productive and solve a problem. I also like building income over the long term. Creativity, contribution, and constant steady year-over-year growth... that's how I approach what I do.
Beachbody exceeded $300 million in sales last year, largely due to the success of infomercials like Turbo Jam, P90X, Ten Minute Trainer, Slim in 6 and Hip Hop Abs. We have the most compelling pipeline of new products and infomercial since we launched the company. So, why network marketing?
I believe the real opportunity in fitness is not in building a huge monolithic company that simply sells product to people. Companies have been trying to leverage fitness to build huge businesses for decades. Yet the obesity trend grows, and no fitness company has really succeeded in getting people to REALLY embrace what it takes to get healthy and fit. Not the equipment makers. Not the gym chains. Not the weight loss centers. Not even Beachbody. Yes, we continue to grow, infomercial by infomercial, selling great product to people, and we've had some amazing success stories. But many people still will start-then-quit just like everything else they've tried unless there is another dynamic at work.
That's what the Beachbody Coach Network is about -- adding the powerful dynamic of peer-support, the "Share" of "Play, Shake and Share", to help people stay accountable to their desire to get healthy and fit.
Our network marketing business is 16,000 coach-distributors strong and growing fast. We assign customer leads to qualified coaches (for free) when one of our TV customers says they want support to succeed with their program. The coach helps that customer set their start date, and stay accountable to consistency. Our coaches are not fitness experts or nutritionists -- but friends who care about revolutionizing how people approach their own health and fitness.
In exchange, in the future when those customer leads purchase another product from Beachbody, the coach gets the commission.
And it's a win-win that will continue to grow. I know that because I get so many emails like this one from part-time coach Joey Petri. While many coaches are still working their way to their first check and income is always a factor of skill and effort, here's a young coach who is one of the many people who are turning this opportunity into a dream job: ============ I just wanted to share this with you guys because I'm super excited.
I added up all my commission checks from 2008 and I earned $13,394.98!!! This is amazing to me and I know that 2009 will be an ever bigger and better year. This money allowed me to go to school full time and pursue a 2nd degree in Phys Ed, this allowed me to live in my place and not move home, this paid my bills and my gas. (Disclaimer I also had some help from my savings as a pharma rep.) This is going to make 2009 an amazing and exciting year. Thanks again for all of your support!!
Joey ============
So when people ask me "Why Network Marketing", I respond that it is an imperative. Growth is one thing, contribution is another. This business model has both, and instead of one giant company, we're going to be a company of a million coaches, each their own independent company, helping 100 million people get healthy and fit. That's what we will achieve, and that's why network marketing is a priority!
Comments:
At 11:52 AM, Anonymous Anonymous said...
Though there may be certain benefits of the coach network, I think it's a net loser for Beachbody. Even for die hard, loyal customers like me, the whole coach thing wreaks of a multi-level marketing scam. I believe you're well-intentioned, but the coach set-up appears unscrupulous from the outside. In the end, I think it leads to people doubting the integrity of your fitness programs, and that's too bad because they are absolutely the best DVD workouts available. If I were you, I'd ditch the coach network and put more resources into keeping your customers happy by improving customer service and shipping.
At 1:39 PM, Blogger Carl Daikeler said...
First, thanks for your business. As far as looking like a scam goes, that's what they said about infomercials... but we've shown that a marketing medium of ill-repute isn't what's guilty, it's simply misused by unscrupulous people. Look at the P90X infomercial. It's more entertaining than most of the stuff I see on TV! And it's promoting a product that's getting people into incredible shape.
Network marketing as a business model has been abused for decades. But the power of people-helping-people is undeniable. The last the society needs is a giant "Wal-Mart of fitness". What I think is needed is a million people with an incentive to help those around them incorporate fitness and portion control into their lives. We've created that incentive. And that incentive, combined with "absolutely the best DVD workouts available" (thank you!) plus constant improvements in customer service and shipping equals a revolution in health and fitness.
All I know for sure is, many of the people who get involved are making money helping people succeed where they failed with fitness and weight loss for years. That's a win worth perpetuating. And that's why this is so important to see through.
My prediction is that in five years, people will look at this business model and wonder why gyms were ever so popular in the first place.
How to get the most of your Beachbody fitness program!
Lesson 1: Decide * Commit * Succeed
Allow me to be the first to congratulate you! If you've decided to lose weight and get in shape then you are already on your way. Making the decision is the most important part.
Don't believe me? Ask these people:
"The first step to becoming is to will it." --Mother Teresa
"The indispensable first step to getting the things you want out of life is this: decide what you want." --Ben Stein
"You cannot change your destination overnight, but you can change your direction overnight." --Jim Rohn
You've done it! You've made the decision to improve your health, your fitness, and your life. Now you just need to push play, eat right, and you'll see results. It's that simple. Really.
Ah, but if it was that easy, why do so many people have a hard time?
Many people find that staying consistent with a healthy lifestyle is the hardest part. Now you have help in that department! You are receiving this e-course because Coach Laura, your personal Team Beachbody coach cares about you and your success. Coach Laura is just an email away for support, motivation, and to help you get the absolute best results possible.
When I talk about results, I mean RESULTS!! Thousands and thousands of people have already used Beachbody to improve their health, lose weight and keep it off. I know, because at age 40, I lost nearly 20 pounds and found (for the first time in my life) a six pack in my abs and not in my fridge.
Over the next several weeks, I'll introduce you do some of my friends who have done the same thing. Some have lost 30, 50, even 100 pounds and kept it off without surgery. These aren't Supermen and Superwomen. They are real, regular folks who wanted to improve their lives and lose weight. They've succeeded and kept the weight off by doing the same things that we will teach you will do!
You may have tried a fitness program before and quit in the middle, or maybe you've dieted to lose weight only to see it come right back with interest!
This time, it is different.
Beachbody has created a group of the most fun, effective workout programs ever. What's more, they have paired them with world class nutrition and online support that is the best in the world!
As I had mentioned, part of that world class support is your own personal coach to help keep you motivated. Coach Laura, your Team Beachbody coach is committed to helping you get reach your health and fitness goals. Working together with your coach and all the great tools that Beachbody has to offer, you will not only reach those goals, but you can achieve the body and shape you've only dreamed about. (And by the way, access to your personal Team Beachbody coach comes at my favorite price - FR*EE*!)
This is not about magic pills, cellulite crème, or the latest ab-busting lounge chair (complete with dual action cup-holders!). It isn't easy. It takes time. It takes effort. But you CAN do it and we can help make it fun. You'll see that when you follow the plan you will get PHENOMENAL results. Your body, your health, and your life will change in all kinds of ways that you've never imagined.
If you stick with us, you'll see MEASURABLE RESULTS WITHIN 30 DAYS.
Laura will be sending you this email course, once a week for the next 13 weeks. Each one will cover a different topic to help you get the absolute BEST RESULTS POSSIBLE- at any price. (But BTW, did I mention- this coaching is all FR*EE*! )
You will learn about fitness, nutrition, and all the great support tools available for you. You will meet inspiring real people with unbelievable results. Many of them have struggled with weight all their lives, only to finally get the body and lasting health they have dreamed about with Team Beachbody.
I'm excited for you.
Here's your homework. (You didn't think you'd get off that easy, did you?)
1. Make sure to save this email address in your address book. That way, Doc's Great ResultsE-Course will not get lost in you junk box and you won't miss a thing.
2. Take your before pictures and measurements. I can't express to you how important this step is. You don't have to show anyone, but you only get one chance to take a before picture. When your belly starts melting away, you'll want to see how far you've come. Before pictures are a great motivator! You'll thank me later. I promise!
3. Set up your profile on Team Beachbody. This is the first step in getting connected to the community for support. Just go to www.exercise2day.com, and then log in. Fill out a few words about yourself and upload a picture. Don't worry, if you don't want you’re before picture, just upload a head-shot. If you don't want to write much, just write "transformation in progress, come back soon to see the new me!"
We'll come back to the Team Beachbody website in a few weeks, for now I just want you to set up a basic profile and have some fun driving around the Team Beachbody and WOWY websites.
To contact your coach, email laura@exercise2day.com
Next lesson: Burn your Ships: The power of declaring your intention.
To your success!
Kevin Kane, MD
The Fit Doc
Kevin Kane MD, The Fit Doc is a practicing physician and home exercise fan. He started with P90X in 2005, and has since done programs including Slim in 6, P90X+, Ten-Minute Trainer. His current exercise interest is Project:YOU! Type 2 and helping people with Type 2 diabetes use lifestyle change to help manage their disease.
Kevin Kane, The Fit Doc LLC, and your coach are independent Beachbody coaches not employed by Beachbody.
This e-course and all contents are for informational and motivational purposes only. This is not medical advice. Consult with your physician with medical questions and before starting this or any exercise program.
During an interview the other day, a reporter asked me what my all-time favorite exercise move is. This is a somewhat stressful question for someone like me because there are so many moves I love! However, as I started to name a few, I realized several favorites revolved around working my glutes. Let's face it . . . there's nothing like feeling good in your blue jeans! And since this is an area of the body that so many women ask me about, I thought I'd share some of my favorite moves, as well as some little tricks you can use to achieve a toned derriere!
1. Maximize a flight of stairs.
Take advantage of a flight of stairs by thinking about putting your weight in your heels as you ascend. This will engage your gluteal muscles more than just climbing alone. Walking up hills or on an inclined treadmill is also a great way to tone your glutes. Try shifting your weight to your heels as you walk and you'll get a little more toning action.
2. Squats.
Squats are an excellent glute move, and if you've done my Project: YOU™ workouts, you may already know my squat mantra. To really target your glutes in a squat, make sure you put your weight on your heels, so much that you should be able to lift your toes off the floor. In our Project: YOU test group, I went around and put my fingers under people's toes, asking that they not crush them, of course! Risky, I know, but it got the point across (and thankfully, I walked away with no bruises). By shifting your weight to your heels, not only will you challenge your glutes more (and hamstrings, or the back of your legs), you'll also take pressure off your knees.
3. Squats 101.
Still having problems with achieving proper form in a squat? Practice with a chair. Start by sitting in the chair and then standing up. Repeat this a few times. Then, squat as if you're going to sit back down, but instead of sitting down, just hover slightly above the chair and then come back up. Now, repeat the hover-squat a few times while keeping your weight on your heels as you really think about squeezing the muscles in your butt and your inner thighs.
4. Lunges.
This is another one of my favorite moves for working the glutes. Again, a slight shift in body weight during a lunge will help lift and tone the buttocks. So, when doing lunges, first make sure that you have enough distance between your front foot and your back foot so the front knee does not jut out over the front foot. In fact, the knee should be in line over the ankle when you are in the deepest part of the lunge. Then, put your weight on the heel of the front foot so that you're really working those gluteal muscles. Remember, in order to get the glutes to fire, you need to go down deep enough in the lunge. As you approach a 90-degree bend in the knee, the glutes will start to contract and be used in the exercise. If you do not go down far enough, the exercise will stay in the quads or thighs, and you will not get the benefit of working your butt.
5. Add some imbalance.
Once you've mastered basic lunges or squats, challenge yourself by placing your front foot (for a lunge) or both feet (for a squat) on an unstable surface such as a pillow to add a little instability. This advanced move will call on other muscle fibers to fire and increase muscle toning while burning a few extra calories as well.
If you are not a member of the Beachbody community, please log on to www.exercise2day.com, select the join tab and then register for FREE as part of the community! There are also other options to choose from. When you do, you will then be able to log into WOWY (Work out with you) and be eligible to win free prizes. (Please see details for further info. on prizes at the website.) Be sure to create a screen name for yourself. Any kind of exercise is acceptable. Let's get moving....
Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Results may vary. Always consult your physician and/or healthcare professional before beginning any exercise and/or diet program. Any testimonials featured may have used more than one Beachbody product or extended that program to achieve their results. Any response or information given is not intended to diagnose any medical condition or to replace the advice of a physician and/or healthcare professional. If you experience any pain or difficulty with exercise or diet, stop and consult your physician and/or healthcare professional immediately.
Beachbody does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings at www.teambeachbody.com/incomechart.pdf for the most recent information on the actual incomes for all our Coaches.
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