Tag Archives: fitness goals

5 Ways to Stop Self-Sabotaging and Lose Weight Once and For All

Waldgeist Restaurant in Hofheim. Just make sure to take your Lipitor before bed.By Orion Talmay

The adage goes that you are the average of the five people you hang out with the most. So, it would logically follow that hanging out with people who eat fatty junk food will sabotage you and your diet.

Few of us consider that one of the things preventing us from committing to our weight and fitness goals is our environment – and that includes the people around us. This is especially true in America, where fast and “super sized” are glorified. We are surrounded by a junk food friendly environment – whether it’s the muffins offered to you in your company break room or the Italian “family style” dinner with friends. Everywhere you turn, advertisers are trying to hypnotize you into buying. We are bombarded with commercials for food which show joyful anorectic models enjoying chocolates and cheeseburgers. We were taught by our mothers to dutifully finish what’s on our plates. This world full of temptation, misconceptions, and immediate gratification just might affect our ability to get back into our jeans size from high school, don’t you think?

We are drowning in a flood of false information, thanks to all this pervasive and persuasive advertising. These advertisements train our brains to link unhealthy food with pleasure. As you pass a billboard showing a hot celebrity drinking Coca Cola, subconsciously you make a connection between what he or she represents to you – namely health, happiness, athleticism, vitality and success – and drinking Coke. In reality this sugary, toxic and chemically addictive drink is the epitome of unhealthiness, addiction, and obesity. In many cases, junk food is marketed to us as “healthy,” “natural” or even “organic,” but the opposite is more true. Even TV shows about weight loss such as The Biggest Loser glorify rapid, dramatic weight loss that unfolds before our eyes in an hour. And of course it doesn’t tell the whole story; we are spared the gory details, the high risk of injury, and the non-sustainability and unhealthy methods they use on the contestants. The TV magic and the glaring omissions give legitimacy to extreme rapid weight loss and create unrealistic expectations for the audience.

As I alluded to earlier, your peer group can also alter your decision-making. In general, people like people who are like them. For example, heavy drinkers prefer to hang out with heavy drinkers, and overeaters prefer feasting with fellow gluttons. The unspoken (or sometimes spoken) pressure is on, to fit in and be liked. Most social gatherings center around food and alcohol, so if you are dieting, you will need premeditated strategy and willpower if you don’t want to sabotage your diet.

Friends and family tend to appease each other when they fall off the wagon. When you look for consolation, they will tell you “It’s okay, it’s not that bad to take a day off; come on and live a little!” People become very forgiving because they want you to like them. They don’t hold you to a higher standard, in part because that’s not what you want to hear.

Unfortunately, not everyone wants you to be successful. Sometimes it can even be someone close to you like a spouse, family member, or friend who will try to talk you out of your goal. They might be afraid that if you feel better about yourself, you will neglect them or leave them. They might be afraid of “new competition” they will have when you accomplish your weight goals. Or, they may feel in competition with your “gym time” or even with your trainer. Bottom line is that most of the time they do it not because they don’t love you but precisely because they do. For instance, spouses may worry a “new you” may be less attracted to them. Sometimes, simply reassuring them of your love and friendship, keeping open communication and involving them in your health journey can solve these issues.

So, if you agree that the environment that surrounds you can sabotage your progress, what do you do? Well, since living on a mountaintop in Tibet is (probably) not an option, the best way to deal with misinformation or saboteurs is to plan for your success. When your mindset is stronger, achieving your outcome will be your priority. Nothing and no one will deter you. When you are prepared for success, you will win.

How do you prepare for success?

1. Surround yourself with supportive people. If your loved ones aren’t supportive of your health and fitness goals, convince them to change and be a part of your team or find some supportive peers to cheer you on. Succeed regardless.

2. Make sure you have accurate information about fitness and nutrition. Consult with a personal trainer and/or nutritionist. Nothing beats having a coach who can guide you to win the game the right way.

3. Plan your food shopping, plan your meals and plan your exercise time.  Don’t let anyone or anything distract you or steal your time.

4. Watch less TV. The number of commercials for garbage processed food is mind-boggling. These companies are paying a lot of money to sell to you and have mastered the art of influence. They (mis)use popular words like “healthy” and “natural,” but one glance at the label reveals how supposedly healthy, low fat, and natural it really is. Put your TV watching on a diet too, and it will facilitate your dieting and help you avoid unnecessary temptations.

5. Remember that you are a rock star. You can do it regardless of what anyone tells you, including your own inner critic. I believe in you. You put your mind to it and you will succeed.

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picOrion Talmay is a fitness expert and life coach who helps her clients transform their bodies and their lives. Her fitness skills include yoga, weight training, kick boxing, Aikido, MMA (mixed martial arts) and Krav Maga. Orion completed the Tough Mudder, a 12-mile extreme obstacle course with an ice pool, electric wires, buttered monkey bars, and more. She’s not all hard-core though; she is also a woman of the arts — loves to dance and sing, went to acting school, and speaks three languages. She is a graduate of the American Academy of Personal Training and is AAFA, AAPT, KBA, and Zumba certified. She is currently working on an online coaching program for weight loss and self development, designed to empower people across all aspects of their lives: physical, mental, social and spiritual. Orion is also working on her first book, about transformational change. Originally from Israel, she currently lives in sunny Santa Monica, California.

Breathe-See-Feel the Way to Manifesting Your Desires

Grace - 1By Colette Davenport

Lately, I’ve been experiencing the urge to be near the ocean. The ideal for me is a tropical environment with soft brown sugar-like sands, lush towering palm trees through which the ocean breeze whispers mother nature’s secrets, and water so ridiculously clear and azure in color that when I close my eyes that’s what appears on the screen of my eyelids.

Sounds great, right? Well, there are some hurdles I have to overcome before I can get to that tropical paradise. First, I need to save up the money by re-prioritizing my spending.  Instead of indulging, for instance, in things like pedicures and spontaneous shopping trips to Target (you know how this can go!) I’m going to have to put that money into a travel account. Or hey, even better, that fun little piggy-bank I got at Target last week! Next, and this isn’t so much required as it is desired, I want to look and feel fabulous in bikini on the beach. So I am setting a goal to exercise five days a week. My three-days-a-week routine is doing a lovely job of maintaining a physique, but I want to challenge and then reward myself with the holiday. Given all of that, I think eight weeks is a reasonable time-frame to save up and tone up.

Now. Here’s where the real challenge comes into play. I have to choose for the next two months in favor of my intention to float and frolic in the warm waters of the sea. My tendency is to react to the immediate desire, i.e. “Cute piggy-bank!” (flower vase, scarf, etc.) or “Happy hour instead of the gym? Sure why not!” Making conscious choices daily will determine whether I’m sitting seaside this summer or pushing a red shopping cart browsing the beach towel isle.

In an effort to make the daily choices fun and functional, I’ve created the breatheseefeel method, described below. I invite you to join me and use it whenever you’re faced with a decision to indulge in an immediately gratifying activity OR to consciously choose in favor of something you really desire and intend.

First, breathe. Inhale a deep full breath and then exhale slowly, mindfully, and allow for instant conscious awareness. It clears the mind of racing thoughts. It also relieves the near constant “fight or flight” response induced by fear or confusion. It’s kind of like pushing the reset button. I like to imagine the exhale as a down escalator…taking me from the upper floor (my head, that wants something NOW) to the lower floor (my heart, that intends something more meaningful).

Next, see. Visualize yourself successfully reaching your goal or manifesting your intention. Notice the environment. (I did this while writing the first paragraph above.) Observe what you’re doing in that environment. Is it day or night? Who are you sharing the good news or good vibes with? See them, too.

Finally, as you see your intended results come to fruition, feel the positive emotions this success elicits. You know what it feels like to get what you want or succeed at something important so let yourself feel those feelings in advance – I bet it brings a smile to your face! After all, isn’t that what we’re going for when it comes to immediate gratification?

When we breathe, see, and feel, we get present to how the choice before us is either “for or against” our real intentions. In that moment we align our head and heart, our choices and actions so that achieving our goals becomes powerful and pleasurable.

Right then, I’m off to put piggy front and center, depositing (what was going to be) “latte money” in her on my way out the door. And this time I’m choosing the flush of redness in my face from a work out over the red bull’s eye.

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professional portraitColette Davenport is a health, relationship, and intimacy coach with 20+ years of training, formal education, and life experiences culminating in a truly integrated and holistic body of work. Colette’s private practice, THRIVE [mind+body+energy], is a Tantra inspired coaching and training platform shaped by her personal philosophy, which is rooted in self-awareness, compassion, service, mindfulness, personal growth, communication, gratitude, and love. Miss Davenport studied at Texas Healing Arts Institute in Austin, TX and received a holistic health coach certification from the Institute for Integrative Nutrition in New York. To connect with Colette visit her website, Facebook, or Twitter.

 

Image via Lululemon

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