(please view via desktop - its a much better experience)Sound familiar??
“I’m tired of yo-yo dieting; I’m always in a cycle
of losing or gaining weight.”
“I want to keep this fat off for life.”
“I know what to do, but I just can’t
seem to stay consistent.”
“I can lose weight, but I always seem to gain it back.”
These statements might sound familiar to you… there’s a high chance that someone you know has expressed them, or maybe even you have felt this way at times, I know I have. As someone who has actively been in the fitness space for years, I can tell you that the struggle to stay consistent and to make lifestyle changes is by far the thing people struggle with most. It’s not exercise or training that causes the biggest hurdle, but it’s implementing lifelong nutrition changes, habits and behavior change as a whole.
Many of us know how to lose weight, and we successfully do manage to lose the weight. The issue is more with keeping that weight off over the long haul. Studies show that the majority of people ( up to 95% of people) who lose weight gain it back eventually (McGuire et al. 1999).
This is why my coaching is not only focused on helping you find a training program, nor is it solely focused on altering your diet. I will do all those things, but I also plan to assist with behavior change and help you build habits that can last a lifetime.
Assignment #2
I know with week 1 you were probably riding on a lot of motivation. It’s that “I’m FINALLY going to DO IT this time”, kind of energy. It’s the energy that made you sign up for coaching, it kept you in the gym last week, and it might even have made sticking to your calorie goals easier and suppressed your appetite. But take the time to think back and remember all the times you had that kind of excited energy, how movtived you felt in the past and how far did that get you? Motivation and excitement is great, don’t get me wrong, but as we all know and have experienced, it can only last so long.
The difference between changing your habits for LIFE and changing them for only one season of your life, is to put in the work even when you aren’t feeling it. You don’t wait for the amazing moments and burst of motivation; ride that emotional wave when it happens, but remember that you need to show up for yourself even when you don’t always want to. Build the habit. Prove to yourself that you are disciplined, active and healthy, By being disciplined, active and healthy. The more you practice the behaviors, the more you will start to see yourself as that person, you’ll start to believe in yourself as that person and you will become that person.
So with week 2 underway, if you’re still feeling motivated then I want you to continue riding that wave, but if the motivation has started to fade, then I want you to take the time this week to prove to yourself who you are and who you know you can be. Show up for yourself and put in the work, even when you aren’t feeling like it.
During our next check in, tell me how your motivation was this week and better yet, tell me of the times you wanted to cheat yourself out of your diet or your workout, but you pushed through and put in the work anyway.
Schedule your weekly check-in
Use the button to schedule your bi-weekly video check ins!
You can only schedule video check-ins for every other week (so 2x a month).
We will have written (email) check-ins on the weeks that you aren’t doing video check ins.
The day for your written check in was provided on your customized document. On the very 1st page under your name.
Also remember that it is your responsibility to check in with me each week (via email / booking a video call)
I will NOT chase you down; I need consistent updates from you!
NOTE:
It is very unusual that I do not respond within 24-36 hours, so feel free to
email/text me again if I do not reply, it’s possible I did not receive the
email/text, or it could have been overlooked! I have a lot of emails and text
messages. It’s NO problem at all and I will never feel like you are bugging me.
I’m your coach and I am here to help you! I will answer any question you have to the best of my ability.
