Wednesday, January 12, 2011

5 Simple Steps to a Leaner you in the New Year!

Hey there,
Hope the second week of the Year is treating you well. I just came back from celebrating my moms birthday! We had a blast and I made her a cake and I actually surprised myself it was pretty good.Chocolate marble fudge im not a baker but I did it for my mom...gosh I love that woman! Any how on to the 5 simple steps....  

Keep an open mind, read them all the way through, and ask yourself honestly: “how many of these am I actually doing?” If you really want to lose fat, then at the end, I suggest you pick one lesson and start using it right away.

1. Measure what you want to improve.                                                      

At Lean Body Fit Camp we keep data on everything clients want to improve. Wanna lose weight? Step on the scale. Wanna be more precise and lose fat? Get out the calipers and measure body fat. Wanna fit into your skinny clothes? Try them on once in a while. Wanna feel better? Then every few weeks, actually ask yourself how you’re feeling, write it down, and review it every few months.

Basic stuff right? Not really. I have worked with professional athletes and teams, I consult with major gym chains on their personal training practices I work one-on-one with clients from all walks of life from all over the world. And believe me: practically no one does this. In fact, sometimes I feel like we’re the only ones who really do this stuff, and the reason is because it works! There’s an old saying you’d be wise to follow: “What gets measured gets done.”

2. Do something every day.

One of my colleagues once put it best: if something is important, do it every day; if it’s not important, don’t do it at all.

Change happens only when you slowly tear down old habits and build new ones in their place. That has to be daily, in my experience. In fact, that’s one of the reasons exercise alone doesn’t work — doing something 3 times a week isn’t enough to build a new habit. I want you to do have something every day. A workout to do, a lesson to read, a habit to practice, fellow clients and coaches to chat with. If you want to get in the best shape of your life, ask yourself, “What’s one thing I could start doing every day?”

3. Make it easy.

To do something every day, you have to make that “something” easy enough that you’re 100% confident you could do it every day for 30 days. That often means scaling your ambitious plans way back.

Unfortunately, most people when they start a program try to do too much. They commit to working out an hour a day, eating four healthy meals, cutting out chocolate, running a marathon, cooking more, waking up earlier — nothing less than a complete overhaul of their lives. Maybe they’re able to do it all for 3 days, a week, some people even a little longer perhaps. But inevitably, they miss a day, then two . . . then it all falls apart. They lose confidence, feel guilty, beat themselves up, and go back to doing exactly what they were doing before: nothing. All or nothing.

Instead, make it easy on yourself, way easier than you think at first. Instead of eating 4 healthy meals a day, eat 1 healthy meal a day and give yourself permission to leave everything else the same. Can’t commit to that for 30 days? eat an apple a day. Or take fish oil each day. Or switch from your morning latte to a green tea, or water. Instead of working out an hour a day, how ’bout a 10-minute walk? Is that too much? What about a 5-minute walk?

“Chelsea, don’t be ridiculous, that’s not going to do anything,” you might think. But that’s just your ego talking: you don’t want to look foolish or admit that something so easy might be all you can muster right now. All I can say is: stop that. That kind of thinking will keep you stuck exactly where you are. Let go of your ego, look at where you are accept it, and commit only to something so easy that you could do it without thinking for at least 30 days straight.

We stay away from “all or nothing” thinking. Instead, we commit to “always something” — no matter how small at first.

4. Practice only one habit at a time.

I want you to work on just ONE habit at a time. You may find this frustrating at first, because you probably expect to be able to do everything, right away. But that’s just ego-driven impatience, and unfortunately change doesn’t work that way.

Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time, for say 3-4 weeks before introducing a new one. BUT: introduce even 2 new behaviors at once, and the failure rate is nearly 100%.

Again, put your ego aside, and change your expectation: people can only change one behavior at a time. So pick one — anything positive will do — and give yourself permission to leave everything else in your life as-is, at least for now. There will be plenty of time for the rest, trust me. People overestimate how hard change will be, and underestimate how long it will take. Stick to one habit at a

5. Be accountable to someone.

As much as you need to be picked up when you’re down, as much as you need be helped and supported from time to time, as much as you need some positivity in your life . . . you also need someone to get you back into gear when you’re slacking, and help you snap out of the simple laziness that we all fall into from time to time.

At lean Body Fit Camp, that person is your coach, whose job it is to stay on top of you as much as it is to support you. If you miss a day, okay, fine; miss two, and we’re on you. If there’s a legitimate problem, we’ll help find a solution; if there’s just an excuse, we’ll call you on it and get you back to being honest with yourself again.

Everyone needs someone to hold them accountable, especially in the beginning of a new process that they’re unfamiliar with. So who is that person in your life right now? Who challenges your excuses? Who helps you get back on track?                                                  

Who are you accountable to?

Pick one, and put it to use today, because that’s what it really takes to change. leave a comment and let me know which one you will start doing today.

"There is no time like the present and the present is a gift... unwrap it"
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Start Fast. Finish Strong!!

Chelsea C

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