(512) BEE CAVE RD #101 WEST LAKE HILLS, TX Achieving Results to Last a Lifetime GET IN TOUCH LOCATION WEEK

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1 AUSTINHOLISTICFITNESS.COM WEEK 8 Achieving Results to Last a Lifetime GET IN TOUCH info@austinholisticfitness.com (512) LOCATION 3530 BEE CAVE RD #101 WEST LAKE HILLS, TX Week 8: At a glance 1. Key Points 2. Deep Dive: Staying on Track 3. Transitions Lifestyle Quick Quiz: What Have You Learned? 4. Appendix a. Evaluation Form 5. Things to Remember Rev: July Page 1 of 9

2 KEY POINTS This is not temporary this is your new way of life. KEEP UP THE GOOD WORK! As these new behaviors become new habits, it ll just keep getting easier. This is your commitment to yourself and your health. Stay goal-oriented and support your development. Pat yourself on the back, and share your successes! Rev: July Page 2 of 9

3 Staying on Track Achieving Results to Last a Lifetime With Transitions Lifestyle System, you realize that you are able to fully and completely overwhelm your history and past negative momentum, and completely break the cycle of living with weight challenges. You will now think, behave, and act differently. With each passing day as you eat for health and nourishment: Your addiction to refined sugar will grow weak You are not craving for junk food because it is not in your system both physically and psychologically You will love the taste of real food again You will not eat whole bag of cookies You will actually eat when you are hungry not because you are bored. No longer will you be obsessed about your weight You will come to love your body and live in it comfortably You are going to enjoy life now, and live it to the absolute fullest in later years. Achieving results that last a lifetime is about programming. Programming your mind that there is no option - this is the life that you now know and love, and you make it second-nature. Successful programming involves making small deliberate modifications in the way you live your life. It has everything to do with developing a lifestyle that creates healthier behaviors. You program your life internally from inside out, you stop turning to food to master your feelings or medicate emotional distress. This means programming your life for weight management success; making it failureproof to set your life up for health and well-being. Making a decision to start on a journey with the Transitions lifestyle system, you have started to reclaim an incredible amount of self-control. Stay away from high-glycemic carbs Exercise Stress reduction exercises Continue to take the daily supplements Share experience with the program with others Rev: July Page 3 of 9

4 Top 10 Tips for Success: 1. Stop the excuses You must fully understand the consequences of the way you choose to live your life. 2. Make a commitment Permanent weight loss takes time and effort. It requires focus and lifelong commitment. Make sure you are ready to make permanent changes and you do so for the right reasons No one else can make you lose weight. External pressures often make matters worse. You must undertake lifestyle changes to please you. Taking care of yourself and feeling good about who you re becoming is not only your right but it is your obligation. As you re planning your lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change and improve your habits. Timing really is the key to success. Ask yourself if you are ready to take on challenges of serious of weight loss. 3. Set the goals Goal setting is a powerful process of thinking about your ideal future and for motivating yourself to turn the vision of future into reality. The process of setting goals helps you choose where you want to be in 12 weeks, 12 months and life. By knowing precisely what you want, you will know where you need to concentrate your efforts. Making process goals: changing your process, your habits, and your routine is the key to success. SMART goals are Specific, Measurable, Attainable, Realistic, and have a Timeframe Creating and writing down your goals goes along with signing your commitment. Write your goals down, big or small, long-term or short-term. Review your goals every 90 days and see if you need to adjust. 4. Journaling: more than food logging self-acknowledgement and problem-solving Continue to journal until you feel that you re strong enough to sustain it on your own, meaning you can handle external pressures and still make the right decisions as related to your weight management success. Recommend you journal for the first year as your design your new lifestyle. 5. Reward yourself: But NOT with food, even healthy food Compliment yourself Create a scrapbook Create an actual plaque or trophy Go see a movie Take a vacation or weekend getaway Make a grab bag of little prizes Take a day off from any goal activities Go for a spa treatment or massage Rev: July Page 4 of 9

5 Put $1 in a jar every time you meet a goal Buy yourself a gift certificate 6. Choose the right influences: Be prepared for friendly enemies; associate with people who support you 7. Do a closet clean-up: throwing out the old wardrobe; willingness and courage to throw away your past 8. Don t get discouraged: a bad day or not getting fast enough results View setbacks as challenges and natural part of the process. Do not use setbacks to let yourself off hook. If you don t get the results you should at this point, ask yourself and be honest: Following the system? Writing down your goals? Truly eating low Glycemic? Taking supplements? Journaling? Exercising? 9. Fail-proof your environment: strategies to overcome weakness Eating dinner before going to a party or wedding Making sure that you choose a restaurant that has a variety of choices Be assertive and confident enough to let the wait staff know that you want your food prepared a certain way: dressing on the side; no sauce; baking instead of frying; driving different route to work 10. Share your story: inspire commitment, steer vision, and excite people for a better life; gain power and empower others to control their weight. Hold yourself in a higher regard and staying on track is your only option. Bonus Tips: I. Food has different impact on different people: get back on track the next day. II. Sweets: use something that is naturally sweet III. Snack time: make foods attractive; dried fruits; avoid salty snacks; almond dry roasted w/o salt IV. Soda: one thing that will keep you off track the most; sweet is an acquired taste V. Chicken and vegetable broth as beverage VI. Low GI snack bar Rev: July Page 5 of 9

6 TRANSITIONS LIFESTYLE QUICK QUIZ: WHAT HAVE YOU LEARNED? 1. What is the formula to calculate the Net Carbohydrate in a food? Total Carbs (minus) Dietary Fiber (minus) Sugar ALCOHOLS = NET CARBS 2. What is the BEST way to lower glycemic index when we are eating a meal? Add Fiber 3. Circle the things you know you should try to stay away from when reading labels: A. SWEETENERS: Corn Syrup Fructose Aspartame Sorbitol White Sugar Xylitol Stevia Sacharrine Sucralose Brown Sugar Agava Syrup Brown Rice Syrup High Fructose Corn Syrup (HFCS) What are hidden words for bad sugars to look for in labels: High, Syrup to name a couple Do not eat products where sugar is listed in one of the first 5 ingredients on the label. B. FATS: Polyunsaturated Monounsaturated Saturated Transfats What are hidden words to look for in ingredients on a label for BAD FATS: Hydrogenated What is the best oil(s) to use in your diet & why? EVOO - Extra Virgin Olive Oil C. GRAINS & FLOURS: Whole Grain Wheat Flour Legume Flour Unbleached Enriched Durum Flour Whole Sprouted Grains Processed Flour Rice Flour Wheat Flour Malted Barley Flour Bleached Enriched Semenolina What is the best indicator of good flours versus high glycemic flours? Dietary Fiber Level - 4 or more grams Are wheats & grains good for everyone? NOT IF WHEAT OR GLUTEN SENSITIVE 4. What is the best form of fat burning exercise? Fast twitch Medium twitch Slow twitch 5. What is the best form of muscle building exercise? Fast twitch Medium twitch Slow twitch 6. Give an example of each type of exercise and type of athlete that would be a good example of each: Fast twitch: Weight Lifters, Football Players Medium twitch: Basketball Players Slow twitch: Distance Runners or Cyclists Rev: July Page 6 of 9

7 7. What is your optimal weekly exercise goal? Minimum 30 up to minutes of cardio - minimum 3, up to 7 days of the week; No set time - strength training: 2-3 days of the week 8. Where are you now with your exercise goal? THIS IS PERSONAL TO EACH INDIVIDUAL 9. What is considered a plateau in your weight management? When the scale has not decreased in two weeks? When your body fat has not decreased in two weeks? When your inches have not decreased in two weeks? When there is NO change in ALL THREE OF THE ABOVE for at least 3 weeks. This is to see whether they have learned that there is 3 ways to identify progress and plateau and that there can be what appears to be a stalemate if any ONE of these stop moving independently. Name a couple of ways to jump start a PLATEAU: Are you Journaling? Are you eating enough? Change up or increase exercise; review or change up supplements; Are you sleeping consistently? Distressing? 10. What is the highest acceptable body fat% for a woman and a man? 31% for Woman & 25% for Man 11. What is your ultimate body fat% goal? THIS IS PERSONAL TO EACH INDIVIDUAL 12. Why is fiber so important and what is the approximate recommended grams per day that we should be consuming? It cleans out our colon and improves digestion œ creates MOVEMENT and lowers the impact of sugar on our system 13. Name 5 ways that sugar can affect your health? Pretty much every way - too many to list 14. What is the most exciting that has happened to you as a result of this class? Rev: July Page 7 of 9

8 EVALUATION FORM TRANSITIONS LIFESTYLE PROGRAM Please list your comments on the following: Education: Personal Training: How do you feel about your results? On a scale of 1 o 10 (10 being perfection) rate your compliance to the program. Suggestions for making the class better: What did you like most about your experience? Would you be interested in a follow up class? If so what would you like the class to include? Do you know someone who would like to attend the next free information seminar about the program? NAME: (optional) Rev: July Page 8 of 9

9 Things to Remember This is not temporary this is your new way of life. KEEP UP THE GOOD WORK! As these new behaviors become new habits, it ll just keep getting easier. This is your commitment to yourself and your health. Stay goal-oriented and support your development. Pat yourself on the back, and share your successes! Rev: July Page 9 of 9