Today marks a new day. As you can see, my newsletter has made a few changes. Life rarely stays the same, and as me and my fitness enterprise grows things start to change. As I was bumbling through the new software I use to write to you every week I started to think about how making changes can be exciting, but scary at the same time. That feeling of something new is always alluring but when you start to embark on the different routine that comes with starting something new you find out really fast that it’s not very comfortable. Now for me, this is just new software that operates differently than what I am used to (for those of you who have jobs where they switch systems on you I now sympathize) but it really relates strongly with many of the people I like to help.
You see making changes in the way you look and feel requires a change, not just in diet, but in your lifestyle and the thought of embarking on a new path can be exciting because the possibility of being a better you is alluring. But often it can get scary really quick when you realize that it’s going to take work and it’s not going to be all that comfortable in the beginning. To make any change permanent you have to be prepared for a little discomfort and be prepared to make some changes in that will impact your lifestyle. Let me share the story of about Julie (made up name, real story) and how she made changes and lost 60 pounds.
When Julie a mother of 2 girls and a business manager came to see me we first went over her stats and her current lifestyle in terms of movement. We already knew that she wasn’t happy with herself or how her lifestyle was going. No energy, and being a poor role model for her kids was really keeping her down. So after doing some lifestyle questions here is where Julie started her journey.
Average Calories Per Day: 2800 (she thought she was eating 1800 until I had her text me photo’s of everything she ate in day.) Low Protein Low Fibre, Too much fat and sugar. (Note: Granola bars dipped in chocolate aren’t healthy)
Eating Frequency: 5 times a day plus licks nibbles and bites here and there.
Strength Training: None
Intense Cardio: None
Light Exercise: None/Sporadic (she took a spin class once… hated it, tried yoga, it was ok but instructor pointed her out and she felt embarrassed so didn’t go back)
Standing activity: 3hours a day
Desk Job & Sitting Time: 14.5hours Total
Sleep: 6.5hours 3/5 star rating
Julie’s Goal: Be 150-160lbs Size 10 Jeans with a nice booty before the end of the year (this was 2013 at the time)
With the amount of calories Julie was consuming on average she was poised to add another 15lbs over the next year. So the first thing we did was discuss what she felt confident in doing. I always like to help people make progress one habit at a time for the most focused effort, however if you are confident in at least trying to do more, I’m not going to stop you. As it turns out Julie made 4 key habit changes that changed her lifestyle which led to 60lbs of weight loss. That’s it just 4.
Here was Julie’s 4 lifestyle changes.
- High Fibre & Protein in 3 meals a day. (This led to losing the licks nibbles and bites and no cravings and just one snack a day) Minus 200 – 300 calories/day
- Add 20minute brisk walk every lunch hour (eventually added stairs too) & 5min walk every time her workmate went for a smoke break. Minus 100calories/day
- Added 2 x 40minute 6:45am full body with booty emphasis strength workouts a week (which led of better sleep more muscle and a stronger body) Minus 500 calories a week plus increase metabolic rate for about 100 calories burned per day
- Added a 20minute brisk walk every single day after dinner with the family. Minus 80-100 calories/day
With these 4 changes she was able to drop her calories by 600-700calories a day 5 days a week. On the weekend she was usually a little less active and splurged a few times a week on wine and dessert on date night with the hubby, but kept up with her walks, meal choices of high fibre and lean proteins most meals. So what does that equate to? In about 10months time here is what Julie’s stats became (and for the record, YES she is still living this lifestyle happily)
Average Calories Per Day: 2400 (usually 2000-2200 during the week and a 250calories more on Friday & Saturday)
Eating Frequency: 3 times a day plus a fruit & Cheese or yogurt snack on strength training days
Strength Training: 2 x 40minutes
Intense Cardio: Every once in a while (adds it in a month out before an annual tropical vacation)
Light Exercise: Habitual (brisk walks 20mins lunch, 2 x 5min breaks, 20+mins after dinner)
Standing activity: 3hours a day
Desk Job & Sitting Time: 13hours Total
Sleep: 7hours 4/5 star rating
With Julie’s new active lifestyle she not only is in the zone of her weight loss goals, she’s doing it in a way that she can comfortably maintain for life.
What 4 habits can you list that might make an impact for you?