Weight Loss & Beyond Week 7 Coaching Session

Transcription

1 Here s the Pla Weight Loss & Beyond Week 7 Coaching Session Please.. Keep your line muted until I invite you to unmute it for questions & comments. This helps eliminate background noise :-) 1

2 Eliminate All Distractions Turn off your computer notifications (i.e. chat features, instant message) Put your cell phone on vibrate and put it away from you Close the door and tell your husband and grandkids not to disturb you for the next hour and a half 3 Things That Will Hold You Back 1. I already knew that To know means to experience 2. I disagree or this won t work for me 3. FEAR How can you make it work for you? You MUST stay coachable Empty your cup False Evidence Appearing Real Fear failure? The only way you can fail is if you give up 2

3 11/6/18 Secrets to Success You are changing your lifestyle NOT doing a 30-day program Focus on small sustainable changes slow progress is better than no progress! Don t worry so much about trying to keep up focus on making changes at a pace that feels good for YOU Ditch the all or nothing mindset = failure Slip ups NOT setbacks = learning opportunities :) Let s Talk About Exercise! 3

4 I Don t Have Time to Exercise! There s always things that need to get done and not enough time to do them You tell yourself you ll start tomorrow or Monday, but when the time comes something that needs to get done always takes priority If you wait to exercise until everything gets done you ll never exercise! Think about some of the things in your life that you make a priority For example, spending time with your family, finishing work-related tasks on time, cleaning your house etc. These are all things you do because they re important to you Making exercise a daily priority starts with making it something you value If you don t value exercise and you see it as a chore or something you should do then you ll never make the time to do it because you re imposing someone else s values onto yourself Remember the pleasure pain principle Exercise is Not Just About Your Weight Benefits of exercise on your brain health Increases growth and regeneration 1.) It promotes the brain s ability to adapt and grow new brain cells, regardless of your age and 2.) Research shows it helps fight dementia Fights depression studies show 1.) Its efficacy surpasses antidepressants and 2.) Women who don t participate in any physical activity have a 99% higher risk of developing depression than those who exercise Boosts creativity and problem solving skills walking opens up the free flow of ideas Reference: Mercola.com, The Remarkable Effects of Exercise on Cognition and Brain Cell Regeneration 4

5 Exercise Stimulates Biological Pumps 3 primary pumps: Abdominals, pelvic floor muscles, and diaphragm Moving creates rhythmic pumping; muscles contract forcing water, blood, and oxygen through out body If we don t pump our bodies with adequate movement, we don t move fluids and remove waste = stress! Lack of Movement = Sickness Low Energy Levels üpumping transports nutrients through body ümovement in itself also produces energy Difficulty Managing Blood Sugar Levels ümovement keeps muscles sensitive to insulin Weight Gain übecoming less active as you get older causes you to store excess sugars in your fat cells 5

6 Lack of Movement = Sickness Increased Risk of Disease ü Constipation means not removing waste, leads to body backed up with rotting, indigestible foodstuffs and toxic bacteria, microorganisms and other toxins remain ü Left long enough, can cause disease (i.e. colon cancer) Chronic Aches and Pains Ø Lack of movement starves body of water, nutrition, and oxygen Ø Difficult for tissues to repair from wear and tear of daily living Ø Inflammation in areas needing movement and nutrition 7-Step Plan to Make Movement a Natural Part of Your Lifestyle 6

7 Step 1: Focus on the Feeling Exercise Gives You Exercising should never feel like an added chore it should feel like a natural part of your lifestyle and something you ENJOY Do activities that make you feel GOOD physically, mentally and emotionally Focusing on the pleasure you get from exercise is the real motivator When enjoy the feeling the physical activity gives you you ll make the time to do it in fact, you ll look forward to it If you re not sure what you enjoy, to try something new until you find something you like Think about the kinds of physical activities you want to be able to do with your friends and family for the rest of your life Step 2: Work-In Before You Workout There are two kinds of exercise working in and working out 7

8 Step 2: Work-In Before You Workout Working out exercises are movements that are rigorous and intense They elevate your stress response by increasing your heart rate and breathing and shutting down digestion and elimination; they use up energy, which is why you get hungry and tired Activities like running, kickboxing, lifting weights, doing boot camps, some sports like soccer or tennis are activities that burn a lot of energy, hence the term work out Step 2: Work-In Before You Workout Working in exercises are movements that are gentle and energizing They activate your relaxation response by lowering your heart rate and breathing and supporting the biological pump and aiding in digestion and elimination, repair and metabolism Activities like slow walking, Yoga, Tai Chi, Pilates, light swimming, leisurely bike rides are activities that create energy (the opposite of working out), hence the term work in 8

9 Your Stress Load Dictates Your Exercise Needs Remember, stress comes in many forms: mental/emotional, nutritional, physical/movement, sleep deprivation, poor digestion, environmental/toxin If you re already energy-drained from other stressors in your life (not eating healthy, not getting enough sleep and down time, not managing energy robbers etc.) doing rigorous/ workout exercise only adds to your stress and further brings your body out of balance Imbalance leads to weight gain, storing excess body fat (especially around the belly,) fatigue, poor skin, weak bones and joints, injuries and sickness it causes more harm than good If you get exhausted at the very idea of working out then your mindbody is telling you that you need to work in How to Cultivate Energy You must cultivate enough energy through healthy eating, proper hydration, adequate R&R, and stress management to reap the benefits of working out; otherwise, the feel the burn approach to exercise will only break you down If your exercise intensity is taking more out of your body than you re putting in with your eating, rest and stress management plan, you ll never lose weight or feel better Start with working-in exercise to lower your stress and increase your energy; you body needs a lot of work-in energy to benefit from working out You ll know it s time to do some workout exercises when your body truly feels energized and you have a natural desire to do something more intense Even when you work out it s a good idea to incorporate a balance of work in exercises right before, right after and/or on days in between 9

10 Step 3: Set Realistic Expectations Around Exercise We have the tendency to tell ourselves we should be exercising more and we create this ideal picture of what our daily exercise habits should look like But this idealistic thinking often prevents us from either getting started or being consistent with daily movement STOP shoulding on yourself and be flexible with yourself Aim to move in some fashion for at least 30 minutes per day Break it up into smaller intervals as needed; 15 minutes twice per day, 10 minutes three times per day, five minutes six times per day Remember to do what you enjoy Step 4: Build Exercise Into Your Day Create an a daily Exercise Sandwich ritual Start and end your day with some kind of movement In the morning it sets the whole tone for a productive day and at night it helps promote relaxation If the thought of trying to fit even just one more activity in your schedule is stressful, it s ok! The goal with exercise is not to add stress the goal is to manage your stress better With that said, if you truly want to be healthy and vital you do need to make some time to move each day You can easily create opportunities for exercise when you re on the go and when you re at work 10

11 11/6/18 Park Far Away When you run errands and park at work park as far away from the entrance as you can If you include the walking distances inside the building, the total distance adds up pretty quickly Take the Stairs Forget taking the elevator or escalator Walking up and down stairs is a great way to boost your metabolic rate And as your metabolic rate improves so does your ability to metabolize toxins your body basically becomes more efficient at moving fluids throughout your body and eliminating waste 11

12 Get Up and Move Every 45 Minutes If you work at a desk all day long get up every 45 minutes to walk around for 2-5 minutes Set an alarm to remind you Check out Expert Session #14: How Sitting Too Much Leads to An Early Death with Chad Walding exercises to do right at your desk If possible, plan to take 3-4 longer walks during the day For example, during the late morning, lunchtime and late afternoon you could go for an 8-10 minute walk over the course of the day you d be getting an additional minutes of walking per day! Use a Stability Ball at Your Desk Replace your desk chair with a stability ball Benefits of sitting on a stability ball at your desk: Cushions your spine Hydrates your discs Promotes good balance, posture and core strength Reduces lower back pain 12

13 Work Around the House Gardening, yard work, laundry and house cleaning are all forms of exercise Make household activities your daily exercise! Tell me What s one big take away that s resonating with you from this session? 13

14 Tell me What s one action step you re going to apply this week? Next steps Work through your Week 7 Action Step Plan found in your BB50 Member Area. Don t worry about trying to keep! Go at your own pace. Set 1 to 4 action steps per week. Post your biggest take away in the BB50 Support Community. Want an accountability buddy? Post in the BB50 Support Community. Our next Accountability Check-In is this Thursday, November 8th at 6:30 Eastern time. 14

15 Questions? 15