Metabolic Lesson #5 - Your Metabolic Future

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Mariah Young
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1 Metabolic Lesson #5 - Your Metabolic Future A goal without a plan is just a wish. Unknown Our most successful clients have a very clear vision of how they want to look, feel and perform physically, mentally and emotionally. The correlation between the practice of effective goal setting and reaching those objectives is so high that entire research teams are assigned to studying the physical manifestations of neurological influence. I don t need to explain this concept to you it s already been beaten to death by the fitness industry. You know you re supposed to do it. Set goals! Rah Rah Rah! But, you know what the biggest problems are with goal setting? Copyright Pat Kerr, THE METABOLIC SOLUTION 2017

1. We set vague goals with no specificity a.) because we genuinely don t know how to map out that future, or... b.) because we allow ourselves excuse loopholes, to fall back on when we fail. 2.

2 1. We set vague goals with no specificity a.) because we genuinely don t know how to map out that future, or... b.) because we allow ourselves excuse loopholes, to fall back on when we fail. 2. We have no friggin clue what to do after we set them. Yeah, yeah...i know, set long-term goals, short-term goals, obstacles you will face, action plans you ll take, who your support network will be, blah, blah, blah. Cool...okay, let s try it... Long-Term Goal: Joe Blow wants to drop 50 pounds in 10 months and eliminate his knee pain. Short-Term Goals: 1. work out 3 days a week 2. eat healthy 3. sleep more 4. drop 5 pounds/month

3 Obstacles He ll Likely Face: 1. his wife isn t on board and doesn t want to prepare different suppers for his program. 2. finding time to workout because he works long days, both his kids are in after school sports and he s renovating the house. 3. his lunchroom at work is always filled with doughnuts, cookies and pastries. His Support Network: 1. his kids, who like to ride their bikes along side him when he goes for a jog a couple. times a year 2. his co-workers who entered an office weight loss pool with him. Not exactly earth shattering. Or motivating. Or action provoking. Or result producing. LET S EVALUATE WHAT HE MAPPED OUT: Long-Term Goal: Joe Blow wants to drop 50 pounds in 10 months and eliminate his knee pain. Credit to Joe for this: he used the S.M.A.R.T acronym for Goal Setting and fulfilled each of its parameters:

4 Short-Term Goals: 1. work out 3 days a week.??? Doing what? What should he do? Weights? Cardio? Yoga? H.I.I.T Training? Swimming? Work with a Personal Trainer? Play drop in basketball? To what intensity? For how long? At what Heart Rate Zone? There s no specificity! 2. eat healthy. ummmm...there s about a thousand different diets, meal plans, fads, trends, and rules, out there right now. There s Paleo, Whole30, The Zone, Vegetarianism, Veganism, Atkins, Weight Watchers, Jenny Craig, The Flexitarian Diet, If It Fits Your Macros, The Dash Diet, The Mediterranean Diet, The Anti-inflammatory Diet, The Eat Clean Diet, Eat Right For Your Blood Type... GO AHEAD. JUST TRY AND PICK ONE. 3. sleep more. Yeah. Something we should all do. (Again, make more specific, measurable, etc.) 4. drop 5 pounds/month. Yup...50 pounds in 10 months is 5 pounds/month. Great...we can do math. How on earth do we make that happen?

5 Obstacles He ll Likely Face: 1. his wife isn t on board and doesn t want to prepare different suppers for his program. Fair enough, either Joe Blow follows his plan perfectly 5 out of 6 meals and snacks per day and eats whatever is prepared when he gets home from work, or he puts his big boy pants on and makes something on his own, or cooks for the entire family himself and gains some control over what the meal choices are. 2. finding time to workout because he works long days, both his kids are in after school sports and he s renovating the house. Completely valid. Maybe Joe Blow needs to go for a run in the morning before everyone else gets up, or he needs to hit the gym over lunch hour, or has to schedule sessions with a Trainer while his kids are in after school practices, instead of sitting at the schools waiting for them. 3. his lunchroom at work is always filled with doughnuts, cookies and pastries. That s never gonna go away, so he d better find a way to work around temptations and traps.

6 His Support Network: 1. his kids, who like to ride their bikes along side him when he goes for a jog a couple times a year. I think family participation is fantastic, as it helps instill healthy habits and positive lifestyle choices in kids as they grow up. Problem is, Joe s kids can t identify with his struggles...they ve never been overweight. They don t know what it s like to fight through weight gain with all the other stressors of life, and work, and family. They can t understand what he s going through and therefore, they can t identify with him during this struggle. They may be able to provide some level of encouragement his co-workers who entered an office weight loss challenge with him. They don t know what they re doing either! So really, how much further ahead is Joe Blow for having completed this goal planning? If anything, he s likely even more confused about where to start, and therefore even less likely to get started at all. Remember the excuse loophole I mentioned earlier? Here it is. Failure to launch. Happens all the time.

7 The key is to bring specificity and PLANNING to the goal setting process. MORE ON THIS IN METABOLIC LESSON #6, as we ll take a look at University of Maryland s Dean s Professor of Motivation, Edwin Locke s Goal Setting Theory...

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Table of Contents Transition and Maintenance 2 Welcome to Transition and Maintenance...2 Preparing Your Mind for Success...4 Creating Accountability...6 Your Kitchen Your Bedroom Your Bathroom Your Friends