Monthly focus better results

Change focus each month to still gain end goal

Happy New Year to you all…

Yes it’s the Health and Fitness industry’s peak season – program after program is being advertised through email and social pipes, many of them having major start dates on Monday 4th February.

So which program do you choose?

That’s simply up to you:
– go with what you feel is right,
– is easy to access,
– you understand the entire program,
– Please always ask questions.

One piece of advice I would like to share, is we are all different, so your ‘meal plans’ should be flexible to YOU.
– you shouldn’t be having the exact same as everyone else.
– ideally you should have groups of food to choose from.
– there should be an educational section as to why these foods are included on the list.
– learn from your program, this is a life lesson you can have for the years to come.

– Also calorie counting should definitely NOT be done, this is seriously out – if your program asks you for calorie counting, I would step away!

Tips about successful programming:

Set a goal to work to, but then break it down into 4 – 11 steps (quarterly goals or monthly goals).

For example; goal is to lose weight.

Please note that writing pen to paper is using a different part of the brain than just typing your goals into a spreadsheet or word document.
The information written will go deeper into your memory system, as opposed to shallow memory through apps or word documents.
You can also take this diary/journal with you to a remote area and think deep about your goals.

Step 1:

Write a few focus points in January that all contribute to the end goal, read and understand all the factors that relate to stubborn weight loss such as;
– work on getting more sleep, having down time, getting organized, meal planning, movement, reduce stress etc.
Find websites or reading material that will help you (try paperback form of reading, so you are less likely to get distracted by social media sites, you’ll learn more through books – here’s a starter list for you)

You need to map it out so you can connect the dots and make a big picture.

Writing it down may feel overwhelming but it is a great way to brainstorm and find different ways to approach situations, so you can be more successful.

Step 2:

Write what your goal is, be specific as you can ie;
-lose 7 kg over the year,
-improve energy
-laugh more with my family and friends.

Also here’s an opportunity for you to note as to what has stopped you in the past to achieve these?

Step 3:

Write down what will help your weight loss journey.
You may feel that your sleep is a concern and your job creates too much stress, the products you use has toxins, and on weekends you fall into bad food choices, etc..

With this list you can use each month or each season to focus on the points above that will attribute to your weight loss, ( I usually have my clients work to 11 points – a monthly focus).

Example for January

Nutrition:

I would like to reduce my cravings that throw me into a bad cycle of eating, so I will work on eliminating processed foods, but make sure I incorporate these 5 things for this month.
I have chosen these foods/liquids because they are not overwhelming to me, but they are very beneficial to me to help the weight loss goal.
*Note: you write down what you have learnt from the books that appeal to YOU.

Water:

Start your day with a full glass of cold water.
Staying hydrated helps prevent hunger. (Drinking a glass of water prior to a meal may also reduce hunger and help prevent overeating.)
Sparkling mineral water may help for noisy stomachs and cramping.

Green Tea:

Full of antioxidants and polyphenols, green tea is a great aid for dieters.

The powerful antioxidants may help stimulate metabolism and weight loss.

Cinnamon:

Cinnamon has been shown to slow gastric emptying and may help suppress hunger.

It may also help lower blood sugar and therefore is useful in weight loss.
Cinnamon may be added to all teas and coffees for a delicious change of pace.

Coffee:

While many assume that it is the caffeine in coffee that suppresses hunger, studies show that this effect is more likely related to antioxidants – although caffeine may raise your metabolism, further boosting fat-burning.

Chia Seeds:

Chia seeds are high in soluble fiber and omega-3 fatty acids.
These seeds absorb water and form a gel when soaked in liquid for thirty minutes, which may aid in appetite suppression.
They can be eaten dry or made into a gel or pudding.
These may be taken during a fast to help suppress hunger. (Handy for February focus points)

All of these foods will help towards fat burning and in February I would like to try a few days of fasting, so this will prepare me for it.

Sleep:

Bedtime:

I will organise myself to get to bed by 9:30 pm three nights a week.
-To help rid toxins in the brain, can only happen when I sleep this will also help with less brain fog and better food choices the next day.

In February, once school is back and routines are in place, I will have a curfew of 5 nights a week.

Movement:

Walking:

4 nights a week after dinner, I will ensure that I walk for at least 30 minutes, with friends or on my own, this walk can be gentle to help the digestion (if too intense, digestion will not happen).

I can clear my head, to help get to sleep without the worry on my mind.

Then in February I will join a training program, because I know I can commit to three days a week already, so I’ll swap out the walk for two training sessions and a walk each week.

Successful planning

This style of goal setting is becoming more precise and you put thought and effort into your planning.

If you’re choosing a new program because it’s claiming that it’s the program to make you the fittest, or leanest etc, the question is …have you put any PRE planning (successful planning) into this to help you.

Chances are it includes to place you in a ‘supportive group’, but that is not preparing you, and therefore, you go from zero to full on!
Day one you’ve got an exercise program to start, meal plan to prep for and maybe a water intake monitor to fill out?
This is in no way ‘planning’…

You haven’t had time to test things or try things, and then this can cause failure within yourself.

The less things you have to tick off each week, the easier it can be, the more successful you will become, (key: DO NOT OVER STRESS).

Each month I have my clients focus shift to another component to complete the desired goal…

March may look something like this…