Thursday, April 4, 2013

Lasting Change and a New You

Are you ready to change your body composition, reach a healthy weight and move towards a new you?  Once you have made the decision in your mind, you will be unstoppable.  Lasting changes only occur when you are A: ready, B: consistent, C: committed to maintaining changes this time next year...and the year after that...and the year after that.  When you are ready to change I have provided you with a 'to do' list below...for life. 

If you are looking for a little help to get you to the next level, I would love to help you!  The spring ELM Full On Fitness and Nutrition Challenge is kicking off next week and includes a long list of supportive services that will get you to your goal this spring.  Accountability goes a long way in the motivation department and results come from smart program design along with execution.  Check out the Full on Fitness details on the ELM website and contact us asap if you want to join the spring program!

OK now for your Action Plan...
Ready, set go!

Action Plan!

Create, track and follow a 'caloric deficit' budget using an online tracker like or or (most time but most effective) AND

90% of the time all the time choose:
  • Real Food- pick it, hunt it, dig it, catch it etc.  It will keep you satisfied longer and you will not require the same number of calories to meet your nutritional needs.
  • Focus on lean protein paired with fresh fruits and veggies and healthy fats at every meal.  Avoid processed carbohydrates 90% of the time.
  • 3-4 smaller meals rather than 2 big ones to avoid overeating and big highs and lows. 
  • Do not eat until you are stuffed/full.  Save 20% by under eating slightly if you want to live as long as the oldest people in the world (and manage your weight:)...Hara Hachi Bu
  • Limit eating out to 1/week or work very hard to meet all of the above when you do go out.
  • Plan for the week to set yourself up for success: create a 5 day meal plan, boil eggs, cut up piles of veggies, make left overs etc...
Maintain regular cardiovascular exercise on a weekly basis - aim for 250-350 minutes per week.
Maintain regular strength training to keep muscle mass, strength and metabolic rate 2-3/week.

Don't try to do it all at once.  Work on establishing one change at a time, then layering on the rest.  Lasting change takes time, dedication and patience.  

Good luck!

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