July 23, 2009
If you are having a hard time losing weight, maybe it’s because you have not really committed to the process.
Take this quiz to help determine how committed to the process you are?
(Give yourself a 0 for each No and 1 for each yes)
1. Have you selected a health diet or nutrition plan to follow for at least the 1st 2 weeks to help you
get started and to break bad habits?
2. Have you scheduled an appointment with your doctor or any necessary medical professional to help you with the process?
3. Have you met with a nutritionist, a trainer, or a health therapist?
(For each 1 give yourself a point)
4. Do you have an exercise plan and SCHEDULE in place?
5. Have you cleaned out your cupboards of all junk and trigger foods?
6. Have you told a friend or family member of your intentions?
7. Have you bought new gym clothing or downloaded some tunes from Itune for those morning runs?
8. Have you given up habits such as smoking and excessive alcohol consumption?
9. Have you started drinking 8 glasses of water daily?
10. Have you set a weight loss goal?
If you scored between a 10 and 13 I’d say you are pretty committed. You know that action will result in benefits
If you scored between 7 and 10 I’d say you are committed. You may not believe you need as much structure and support as you think. Think about enlisting the help of others in the beginning or selecting a program that is right for you.
If you scored between a 0 and 6, I’d and you have been a yo-yo dieter or a person who has simply said many times before, “This is the week I am going to start to lose those 10lbs” then I think you need to review this list and make some changes in your approach to dieting.
Each time you back and forth with your diet and weight, its not only harder on your body to adjust it’s also more difficult to get on track. Break the cycle by approaching your weight loss in an entirely different manner-use structure and the resources available to you as tools!
To healthy living
Please address all comments to the blog
July 6, 2009
When it comes to weight loss, motivation is what matters most. “Notably, the dieters who attended more counseling sessions lost a little bit more, which may support the notion that behavior is more important than diet alone.” Read more….
However, if you are having a hard time getting motivated here are some quick tips to get you started:
1. Enlist the help of a partner-ask a friend to work out with you. It may be challenging to arrange your schedules to together but in the beginning it may be just want you need to get started.
2. Spend a little bit of money. Sign up for a personal training make over to help get a plan. Then follow that plan on your own. If you invest a little and are confident about the plan, then you are more likely to follow it. We are running a SculptNYC introduction package, where you meet with a Behavior Expert, Nutritionist and Fitness Trainer for a combined wellness plan. Take advantage of that to you get you going!!
3. Go for tune up sessions. You don’t always need a personal trainer, coach or nutritionist to keep you on track but a tune up session to keep your confidence and motivation going during times you feel sluggish or bored be just the prescription to keep you from falling off your health and wellness plan completely.
4. Join a boot camp or gym class that last for 1 to 2 weeks. This will not only shock your system, but your routine!
5. Dress for the part. If you look like someone who exercises then you are more likely to lie on the floor or jump up and down than when you are wearing jeans, a suit or a gown.
6. Go to the gym. If you go for just a half hour then its a start. A half hr is better than nothing and eventually might turn into an hour. Don’t avoid the gym or work out areas because they are foreign, make them familiar and friendly places.
7. Commit to a schedule. Don’t set a goal of going to the gym 3 times a week. MAP OUT when you will go. If you need to reschedule it, treat it like any other important appointment
8. Ask yourself : ” Why do I want to lose weight”, ” Why do I want to be strong?”, ” Why do I want to be healthier?”. If you restate your goals for yourself and not others then your commitment will be stronger. Avoid statements like : “I should be healthier” or “because my doctor said so”.
9. Use positive self talk– remind yourself daily of the person you want to be, who are you and where you are going. If you don’t like one of these components then try statements like ” I am improving my health by xyz..”.
10. See yourself as successful by accepting compliments graciously. Don’t deprive yourself of positive feedback from other and yourself. Even if you don’t see the changes, accept that is the way others see you for now. In time your vision may change too.
THIS IS ABOUT YOU, YOUR HEALTH, YOUR BODY AND YOUR LIFE!!
Email me for more info on getting motivated and about our special introduction packages to help you get started.
June 3, 2009
Sleeping is an involuntary, biologically based necessity, which responds to many things including the outside world. Our bodies’ get tired naturally at night and become more alert in daylight, but other environmental factors can influence your cycle. If your lifestyle has taken this cycle off course then the best approach is to reset your cycle with structure.
Here are some quick tips to help you sleep more soundly:
1. Don’t do anything else in bed, but sleep. Use reading or T.V. watching as a way to help you fall asleep, but if you find yourself making your way through chapters or the late night movie then do those activities out of bed.
2. Don’t hang out in bed in the mornings. Jump out of bed in the morning. Even on the weekends – This way your body will get used to waking up right away and associate the bed with only sleepy moments. Again avoid reading the Times on Sunday mornings in bed, since your body will come to associate the bed with feeling relaxed but not necessarily sleeping.
3. Count Sheep! Or invest in the modern day version. Get a white noise machine and FOCUS YOUR ATTENTION SOLELY on that sound. If you find yourself getting distracted, then challenge your attention. This activity alone will tire out your brain and help you to fall asleep.
4. Slow down your breathing and allow your stomach to expand when you inhale and relax when you exhale. (See my post in breathing on specific instruction). Diaphragmatic breathing done in this manner and at the rate of approximately 5-6 breaths a minute is not only associated with positive health benefits also induces sleep.
5. Invest a little time and money. If you have trouble falling asleep, due to anxiety then think about taking your breathing training a bit further. Invest in a biofeedback device or see a behavior specialist.
Commit to 15 minutes of proper breathing training daily during the day. This will calm your nervous system and teach your body a new way to respond to stress and help you to fall asleep faster in addition to releasing you from anxiety.
6. Change your priorities! Make sleep a priority. Schedule your bedtime and commit to it. If you don’t fall asleep on time, DON’T allow yourself extra time in the morning to make up for it. The idea is to create a consistent bedtime so that your body learns to respond to your new cycle and not let the cycle lead your body.
7. Experiment to see where you benefit. If you sleep 6 hours now, try 7 and see how you feel. If you sleep 7, try 8 hours a night for 2 weeks and see what happens. There are plenty of reasons to honor your sleep, see where you feel you benefit most.
Track your mood, energy level, weight, skin appearance, etc for 2 week to assess the immediate benefits.
8. Create a sleep zone with lavender oils. The tone of the room should emulate a place of rest and rejuvenation. Use lavender oils or scented pillows to elicit other pathways to the sleep response. Smell is a very primitive response, thus we respond to it without much thought. Take advantage of that!
9. Workout the 1st thing in the am. I know most people hate this idea or think it’s impossible, but it will change your energy level throughout the day and help you fall asleep faster at night. Plus if you workout in the am you can be sure that your lifestyle won’t get in the way of your daily routine.
10. Challenge your self to stay awake. –if you really cannot fall asleep go with the paradoxical approach-try to stay awake and active. Challenge yourself to read a full chapter in a novel. Don’t take naps the next day if you are tired. Eventually your body will give in to the rhythm!
May 18, 2009
Ok, so it is only 58 degrees and cloudy right now in New York City, and I may be wearing a cotton turtleneck sweater; BUT the forecast does call for the weather to be 80 degrees and sunny by Friday, AND it’s Memorial Day weekend! This may be the first time you have put on a swimsuit in a year, or at least a long time. The good news is you have five days left until Saturday when you may hit the pool or beach. Although I would never suggest crash dieting, I do have a few slightly drastic recommendations that you can follow this week to prep your bikini body to look its best:
1. Skip the white flour and sugar. You may even want to stop the sugar substitutes as they may continue to intensify your sweet cravings.
2. Include whole grains (such as oatmeal and brown rice) in appropriate portions. Yes, carbs are ok and necessary to fuel your muscles through long workouts. Whole grains also increase satiety and will help give you the willpower to pass the candy bowl on your co-worker’s desk.
3. Avoid alcohol this week. Especially if you know you will be celebrating this weekend, remind yourself that each glass of wine, beer, or 1.5 oz of alcohol in your drink has at least 100-150 calories.
4. Get your 8 (or more) glasses of water each day. This will ensure you are not feeling hungry and eating when you are actually thirsty!
5. Limit your fruit intake to 2 servings per day. Yes, fruit is good for you but anything in excess can add up in calories and pack on the pounds. One serving is 1/2 cup or 1 small-medium piece of fruit.
6. Load up on (the right) vegetables. Salads take a long time to eat and they are high in fiber so they will fill you up. (Remember it takes at least 20 minutes for your stomach to communicate to your brain that you are actually full.) Peas, carrots, and corn are digested like starches in your body. You may want to avoid them this week, count them as the carb at your meal, and/or just make sure you are having a small potion. Celery and cucumbers are high in water-content and low-calories. They are great snacks to chomp on when you get the munchies.
7. Sacrifice the salt. Sodium holds onto water in your body and may make you retain fluid, feel bloated, and even weigh more on the scale (even if it is just “water weight”). Salty foods can also be more “addicting”, which is why it is so hard to eat just one chip or just one French fry. So, select foods sans salt.
8. Keep the good fat. Get rid of the cholesterol by avoiding butter, cream, egg yolks, chicken skin, fried foods and the like. But a bit of olive oil, avocado, nuts, and fish high in Omega-3 fatty acids are good for your heart, skin, and hair. In moderate amounts they also help you feel fuller longer.
9. If you want to cut back on your carbohydrates, do so at dinnertime. Carbs do hold 4 times their weight in water. Studies have actually shown that those who have low-carb dinners are less likely to wake up feeling bloated in the morning. Those who have high-carb dinners are more likely to wake up with pillow and sheet creases on their face and body. So NOT cute in a swimsuit!
10. Choose only no-calorie drinks. In addition to drinking your water, exchange your lattes and chai teas for plain coffee and tea. Yes, skim and low-fat milk are healthy, but the 175 calories in grande skim latte are still extra fluid calories.
May 18, 2009
Welcome to Sculpt NYC’s daily essential blog.
Check in with us daily to get the essentials tips and tools necessary to keep you motivated and committed to living the healthiest, happiest life possible.
Learn how to eat and exercise to meet your personal fitness goals. Challenge self-defeating habits and negative or distorted attitudes about your body, diet, and exercise, while successfully replacing them with positive, healthy behaviors. Effectively manage stress and emotions so they no longer interfere with your well being.
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