Newsletter
January, 2010
|
|
Set Realistic Goals, Get Motivated, Stay Motivated, Experience Long Term Weight Loss Success! You can do it…we can help! |
Happy New Year! It is that time of year when many of us “start over” with regards to losing weight, improving our health and getting fit. It may be the first time this has been a focus for you, but research shows that more than likely, you have set this goal in the past only to see the days/months pass by with little or no success. Why not make this year different? Why not make the most of your program at CMH, take advantage of our education (
It all starts with commitment – real commitment from you and for you alone – no one else can do this except you. You must first decide what you want, commit to making it happen and then carefully map out a plan that will work for your particular situation. We can certainly help you do this as well through individualized counseling/planning sessions. In the meantime, I have asked Claire, Penny and Sybille to address realistic goal setting, how to get motivated and most importantly, how to stay motivated so you can enjoy the benefits of your hard work. Success can be yours this time!
|
Thank You! |
Save the Date Valentine Customer Appreciation Night Monday, February 15, 2010 5:00pm-7:00pm Fun…Discounts…Prizes…and more! |
|
|
|
Expert Advice from CMH - Key Components for Weight Loss Success
|
|
|
|
Penny Burns, RN, BSN – Goal Setting
Goal setting can be either motivational or self-sabotaging. How your goals are worded is of major importance. Sabotaging thoughts can so easily turn into sabotaging goals. Take a serious look at each of your goals to determine if they are helping or hindering you. Having unrealistic goals only sets you up for unattainable expectations.
Let’s review the ‘SMART’ mnemonic as noted in CMH’s first curriculum. If your goals are not ‘specific’ enough or too generic you may never reach the end result. An example of this might be, “I want to become healthier”. You must be able to define ‘healthier’ in more accurate terms. It would be better stated as “I would like my Cholesterol levels to go down.” And best if you specifically indicated by exactly how much you would like it to go down.
The ‘measurement’ of your goal also needs to be clearly stated. For instance, a weight decrease can be measured in pounds or in fat percentages or even using the tape measure. If this is not defined, you may be chasing the wrong goal.
A very important part of non-sabotaging efforts should include goals that are ‘attainable’. Wanting to lose 50 pounds in one month is unattainable. Remain realistic in your goals for success.
‘Relevance’ is the next part of the SMART goals. Can you maintain your goal? Going on a grapefruit diet does not help you achieve life long success. Learning to eat a well-balanced healthy diet is something that is sustainable and very relevant to a healthy lifestyle.
Attaching your goal to a set time (Time-bound) is an important part of keeping you motivated but can work very much against you if you have given yourself an unrealistic time frame. It is important to consider what is realistically achievable in the allotted time you have set down for your goal.
Too much, too soon, too hard, too broad and too unachievable will leave you too disappointed.
Sybille Baumeler, LWMC – On the Road to Getting Motivated
Below are some steps to getting motivated. Motivation must come from within and is critical to keep you energized throughout your weight loss journey. As you see and feel success, motivation will build – you can do it!
Don't wait to get motivated.
If you wait around for someone to come motivate you, chances are you might be waiting a LONG time. You have to create motivation. Your own desire to make change has to be strong enough so that you get up and start to actually do things differently. Remember, only YOU can motivate you. Others can help get you there and support you, but it really has to come from you.
Make a list.
Write down all of the reasons of why you want to lose weight. Whether it is for health reasons or vanity reasons or both, make sure you're doing this for YOU. People are much more likely to stick to their plan and their goals if they are doing these things for themselves instead of doing so to try to please others. Place your list in various places (i.e. bathroom mirror, refrigerator, wallet, computer screen) and review it daily (and anytime you are struggling).
Make a goal.
Instead of blindly going into the world of weight loss, set some SMART goals for your self (as described by Penny above). Be sure to make some short term goals as well as some long term goals. With those goals, you can build in a few rewards to "bribe" yourself to keep going. For example, if you set a goal of losing 8 pounds this month, reward yourself with a new pair of workout shoes when you meet it.
Try something new.
If you find yourself struggling with the thought of starting another boring diet or exercise regimen, lose that idea right away. No one is going to make you eat the EXACT same thing every single day. Try to find new recipes. You can always add in a little treat every once in a while as long as you keep your calories in check. For the exercise, if you know you hate to walk, don't do it as long as you find another way to exercise. Try a dance class or a fun circuit-training video to break up the monotony. There's always Group Exercise class, too! We can help you come up with something that will work for you at your counseling sessions too!
Claire Behrens, LWMC, Program Manager – Staying Motivated
How many of you begin your New Year’s resolutions with vigor and fervor only to see them dwindle away within a few weeks or even a few days? Think back to what may have stopped you from keeping up the momentum in the past. Did you try to follow a diet that was to strict for you, did you feel deprived of your favorite foods or were you so busy that you just gave up on all your attempts? Trying to figure out what went wrong will help you to plan a better solution. It is important to make small changes that you can live with every day.
ü There are no shortcuts to weight loss so make sure that your goals are realistic and take small steps towards achieving them. Constantly remind yourself of your goals and why you set them in the first place.
ü Track your progress. Keep a food journal and log your activity/exercise sessions (which is required at CMH) so that you can see patterns between food, emotions and energy levels. Weigh yourself regularly and keep track of your body composition by documenting changes in your “Getting Started” chapter and have the CMH staff re-take your measurements at 20 pound increments or sooner if you feel it necessary.
ü Reward yourself for small accomplishments with a non-food item such as a massage, a manicure, a bubble bath or a weekend getaway. You will be surprised at how motivating that can be!
ü Make your weight loss experience and your workouts FUN by choosing foods and exercises that you enjoy! Try new recipes and new foods and keep your workouts interesting by changing them.
ü Get a buddy. A buddy can help to keep you on track and give you much needed support. By attending classes at CMH and/or using the services of one of our personal trainers, you will get both input and encouragement.
The voice in your head that constantly criticizes you needs to be balanced with a cheerleader voice. If you don’t have one – it’s time to create one. You need to be your own best friend and don’t forget that CMH has great patient support services because we know how difficult this journey can be. You are not alone!
Other Announcements
|
|
You talked and we listened… Starting in January, 2010 Healthy Living Classes will be held on Mondays 5:30pm-6:30pm, Wednesdays 4:00pm-5:00pm and Saturdays 9:00am-10:00am (the Tuesday morning class moved to Saturday) The Group Exercise Classes will be held on Mondays 6:30pm-7:30pm, Wednesdays 5:00pm-6:00pm and Saturdays at 10:00am-11:00am (please note the day/time changes) |
|
|
Our Gift to You! Thank you for your kind referrals! Did you know that if you refer a friend and they sign up for our 3mo, 6mo, 9mo or 1yr programs, you receive $25.00 towards your next product purchase at CMH? |
January is the first of many chapters of 2010 with blank pages – write your own success story and experience the benefits of weight loss and health! Most of all – enjoy your journey! Thomas W. Clark, MD
Upcoming Healthy Living and Fitness Classes... Don’t miss them!
Pre-registration is required – call 757.873.1880 or visit www.CenterForMetabolicHealth.com to register!
|
Date |
Healthy Living Classes |
Group Exercise |
|
Fri 1-1-10 |
HAPPY NEW YEAR – OFFICE CLOSED |
NO CLASSES |
|
Sat 1-2-10 |
HAPPY NEW YEAR – OFFICE CLOSED |
NO CLASSES |
|
Mon 1-4-10 |
5:30pm-6:30pm Hunger Scale |
6:30pm-7:30pm |
|
Wed 1-6-10 |
4:00pm-5:00pm Eating In |
5:00pm-6:00pm |
|
Sat 1-9-10 |
9:00am-10:00am Eating In |
10:00am-11:00am Boot Camp |
|
Mon 1-11-10 |
5:30pm-6:30pm Starting Resistance Training |
6:30pm-7:30pm |
|
Wed 1-13-10 |
4:00pm-5:00pm Vitamins |
5:00pm-6:00pm |
|
Sat 1-16-10 |