How Do You Up the Intensity?

Remember to review earlier blog posts to make sure you get the latest from your team members.  Everyone has  great info and insights to share.

We're entering week 4.  You've noticed by now that I pay close attention to the time as it passes.  That's because it's easy to slip into a habit of thinking you have plenty of time to make a change.  Forget about the deadline for the biggest loser competition for a second (very brief second, at that), and think about what you want to feel like when you take that beach vacation, or put on your shorts and t-shirts for the first time in the spring.  And then remember, your time runway is SHORTER than you think.  Some habits I hope you've formed, or are in the process of forming:

1. Faithfully keep your food and workout journal.  (What day are we on, for those who followed my advice?)
2. Limit sugar intake to 50g or less a day.  (How have you been able to accomplish this goal?)
3. Use no sweeteners -- artificial or "real" -- for 30 days (you do know I'm going to recommend that you continue on this path, right?  Although post-30 days it's called a "recommendation").  (I know several of you have been religious about this pursuit -- has it impacted your cravings for other sweets?)
4. No soda -- regular or diet -- for 30 days.  (How has this been working for you?  Any noticeable changes in your cravings?)
5.  Eat real food.  Fresh veggies, fruits, lean proteins, healthy fats.  (Can you feel a change in your energy levels?)

I'm going to add one that I've spoken to many of you about, but can't quite break through the "I know best about my body" barrier.  I'm not here to claim that I KNOW BEST (well, maybe I am a little), however, I'd like to see you try my way and determine the impact on your body.  This is a big one for a lot of you:

DO NOT USE PROTEIN BARS OR DRINKS AS A MEAL.  These things are not REAL FOOD.  Sure, you get some of your vital nutrients (assuming your body can actually absorb those nutrients...), but this stuff is so processed, and full of chemicals, it's actually something that you can fool yourself into thinking you're eating healthy.  It's not a billion dollar industry because it works.  Look around you.  Please try the real foods concept.  I believe it's vital to your health.  (If you must have a bar, please try Lara Bar.  They are made from fruit and nuts, only.  No processed chemicals or preservatives.  Still, awfully sweet...).

Let's make this a great week!  We've got two work outs -- Tuesday morning at 6 AM and Wednesday evening at 5:30 PM.  There's been a proposal for a Saturday morning workout -- let me know if you're interested!  Best of luck, and let's keep the success going!

Losing to Gain

If you're keeping your journal accurately, you know you're about to enter DAY 15.  Before we know it, it will be DAY 89 and GAME OVER!  This team has really pulled together, supporting each other as well as your accountability partners.  I've heard that many of you plan to do our workout on Wednesday night when I'm in Kansas City, and I'm so glad you will!  Beginning next week we'll start our Tuesday 6AM workout and continue the Wednesday at 5:30 PM workout.  You now have my cell phone (hope no one minds getting weekend texts from me) so please feel free to call me while I'm out this week if you want to discuss nutrition or your workouts!

Even though we are in a "competition" for the Biggest Loser, I feel strongly that this work is not just about individuals losing weight.  Don't get me wrong -- it's terrific to see everyone striving to shed pounds.  However, I believe our desired outcome is about gaining fitness.  That's the real game changer.  For those of you who felt muscles that you hadn't felt in years after one workout -- you now know that those muscles are there waiting for you. This lifetime is all any of us have, and to live it strong, optimizing the abilities with which we were born -- that's what I want to see for each of you.  

You know, it's been 2 weeks with no soda and no sweeteners of any kind (if you listened to the honey badger).  Have you noticed a difference?  Have you shed any cravings yet?  Let the team know about your progress!

Week 2 and a New Approach to Posting

Would love to hear how everyone fared over the weekend!  Post your successes, your challenges, or your source of inspiration.  As the title implies, I'm changing things up a bit on our blog.  In order to facilitate better conversation, there will now be one main post each week.  Everyone can then easily see all the comments made, which will allow the dialog to flow (at least, that's the premise; we actually need you to engage in order for the flow to occur...).  

So, welcome to week 2 of the Biggest Loser!  Weigh in today!

EAT REAL FOOD

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory of all is the victory over self."  - Aristotle

Aristotle really speaks to me with this quote.  Joining our BL team was a big step for you in your journey to create a healthier lifestyle.  But I believe we all need ongoing reminders about the best way for us to gain that victory over our selves.  And, you may get tired of me reminding you, again, and again, but I'm going to say it -- what you eat is the most important aspect you own on this road to fitness.

If you are a regular visitor to our BL blog, you'll notice I've added a photo to the blog title.  Take a close look, because those are the foods you should be stockpiling in your refrigerator.  Colorful vegetables are dense with the nutrients your body needs and craves.  Good fats, like avocado and black olives, provide fuel to promote energy and optimize performance.  Berries can satisfy a craving for sugar, and contain nutrients and antioxidants.  Add in your lean proteins and  your whole grains (if you are a grain person)  and you will be eating REAL FOOD.  Not processed, not "fortified with iron and vitamins," not swimming in preservatives... REAL FOOD.  Help yourself to victory!

The First Weekend of Biggest Loser!

Weekends can be fraught with challenges, especially in the first weeks of your journey.  Several of us were discussing the reasons we eat -- and none of those reasons had to do with hunger.  During the week, we are usually so busy that boredom eating seldom occurs -- and many admit to eating out of boredom.  Or, maybe you are a stress eater, powering down calories when life's challenges seem overwhelming.  Perhaps you failed to plan, and now regress to eating what is easy -- like fast food (please remember this mantra:  if you have to drive through to get it, it is NOT food).

Be sure to journal the times you find yourself wanting to eat, even when you're not hungry.  This will do two things.  First, you may well stop yourself in your tracks.  Awareness is a big motivator.  Second, we will begin to see a pattern; the things that "trigger" your desire to consume something, which will allow us to create an actionable plan to reduce consumption.

Keep focused, keep moving, and become self-aware!  Weekend number 1 is upon us!

Helping to Hold Each Other Accountable

A spontaneous team lunch broke out today.  We had a good discussion about the first 5 days of our  Biggest Loser Challenge -- admittedly there was some whining about sweeteners and soda (but not too bad!) -- but mostly we talked about eating strategies and accountability partners.  I'm going to send a lotus notes invite to all for a weekly team meeting, followed by an "eating strategies" lunch, that will allow us to catch up with each other and hear about what's working, and what's not working, for individuals on the team.

Everyone now has an accountability partner -- I'd like to know what your plans are to keep each other on track.  Post your ideas!

First snow fall of the year!

Slick road conditions could have been a reason not to get going this morning -- but I pushed past that excuse and made my way to the gym.  Jenny was already there working hard and I am glad I made the effort.  What gets in the way of your success?

Do You Really Believe You Can Do It?

Weight loss programs that rely solely on external behaviors such as counting calories, skipping dessert, and doing cardio in your fat-burning zone, rarely lead to permanent weight loss if they do not simultaneously address the internal or “intangible” components of change, some of which include self-image and personal beliefs.

Change begins with a shift in these “intangibles.” As adults, we hold many beliefs that are self-limiting and that retard our progress toward achieving physical transformation. Some of these include,

“I don’t have time,” ”This is too hard,” “I hate exercising,” “I’m just not disciplined,” “Eating healthy is boring,” or “I have no self-control.”

These unsupportive thoughts and beliefs, disguised as excuses, are nothing more than self-sabotaging belief systems that you have chosen to accept as your truth. The good new is that you can also choose to accept beliefs that are supportive of the goal you are striving to achieve.

Mark Victor Hanson, co-author of Chicken Soup for the Soul says it best: “Your belief determines your action and your action determines your results, but first you have to believe.”

What are some of the self-limiting statements that you make about yourself?  Let's make sure we help each other BELIEVE!

What is the best time for a group Workout?

Post comments here to let me know which time is best for a group workout.  We'll schedule at least one per week, but if there's a definite split in times, we will have two each week.  You can then choose to attend one, or both!  Work outs will take place in the Maryville Centre gym and last for 1 hour. 

Tuesdays 6AM or 5:30PM                                                                                                                      
Thursdays 6AM or 5:30PM

Very Specific Strategies to Implement, Immediately

Our simple mantra, Eat. Sleep. Exercise. will require some planning for success.  (you know the old saying, if you fail to plan you plan to fail...it's damn true)  We began our journey yesterday with your reality-based metrics, our starting point.  Now, to move forward!

There are things you can do, right now, today, that will provide immediate impact for a fast start to becoming the Biggest Loser.
1.  Begin your journal with specific, measurable goals  ("I want to look good/feel better/etc." is NOT measurable).  Refer to those goals every day.
2.  Clean your fridge and pantry of all temptation (yes, and your desk drawers).
3.  Stock up on portable, healthy foods (for when you're all of a sudden starving and scrounging for something, anything to eat).  Come see me for ideas!
4.  Commit to the 30-day No Soda rule.  No cheats.
5.  Commit to the 30-day Limited Sugars (less than 50g a day -- read all labels!) rule.  Do not use any sweeteners -- no stevia, splenda, honey, brown sugar, agave, sweet n low, etc.  NONE.  Break the crave.

Five simple steps to kick start your journey.  Go Team!

The Difference Between a Dream and A Goal is A Deadline

First day of our 12-week Biggest Loser challenge, and I am completely psyched about our team.  Each and every one of you is unique, with your own specific goals and desired outcomes.  You will not be alone at any time in attempting to accomplish your goals.  You will be supported by your teammates, by your accountability partner, by our firm, and not least of all, by me.  If you want to win, I will do everything I can to help you achieve that objective.  And, to me, winning is not about the money (though it would not be too shabby to collect the cash...), it is about you feeling fit and strong and healthy, and about achieving that AHA! moment of wonder when you do something that you never thought possible.  You'll know it when it happens.

This blog is for our team, and about our team.  Post your thoughts, your ideas, your hopes for this contest.  Support team members through positive communications.  Tell us how you're doing -- and what's working for you.  We are all in this together, and will win as a team!