Hey everyone sorry for the delay. Unfortunately I was not able to finish the video up and just wanted to get my feedback out asap, so I will be back next week on video. It seems as it may be easier for Lara to go ahead and post her weekly feedback and then for me to follow up after that instead of doing it all in one post. It really hard to coordinate with both of our hectic schedules. So…..how does that affect you? It shouldn’t just keep an eye out for 2 posts (Part One from Lara and Part two from me)

My Feedback For The Week:

Last week during our coaching session I gave Lara her assignment for the week.  The focus was balance. I gave Lara 8 Specific areas to start focusing on. I had her rate each one of these on a scale of 1-10, keep it close to her while she is at work and to start Identifying areas where she can get better, how and to start keeping a journal. This a process of a coaching method that I use with my clients call “Cooperative Coaching”.

Here are the 8 areas Lara is working to balance:

1. Unhealthy Habits
2. Stress Management
3. Fun and Recreation
4. Nutritional Supplementation
5. Exercise
6. Diet
7. Weight Management
8. Hydration

See, this journey for Lara is not just about losing weight. It’s about becoming a different person with more balance and understanding as to why you should lose weight, be healthier or achieve any of your goals that you are setting out to accomplish. Focusing on all these other areas will allow you to reach and maintain a healthier lifestyle much easier. I did say “easier”! There is a lot of work involved, pain, and challenges associated with making big changes in your life.

So, how did Lara do? I am just going to give you some bullet points of my thoughts. That will keep me from rambling on too much and help us get right to the point!

Let’s start with the positive!

• Lara mentioned that she had been keeping a journal so that great!
• She also mentioned something about finding things to do that she enjoyed which was one of our 8 balance items, so that’s great!
• She has been exercising everyday, even if she had to use the treadmill at home. Awesome job Lara!

Areas we need a little more focus:

• Lara, you need to get me your food journals on a daily basis. I am not getting these everyday. I can’t emphasize the importance of getting these in every day.  Let’s work on that!
• I prefer that Lara gets out to the gym at least 3 times per week. It’s extremely important to get out of the house and in to an environment where you are around others who are working on their health and fitness goals.
• “Feeling too restricted” is what I keep hearing. Lara, it’s not the intention to be too restrictive in your diet at first. The only 2 restrictions that  I put on you were no fast food and no refined sugar. Now, I understand that you have this craving for chocolate. It’s not going to kill you to have a little chocolate every so often as a reward to yourself for doing a good job. Keep in mind that we are on a cooperative coaching program and that it’s up to you to hold yourself accountable, be honest with yourself and be able to identify when you should and should not be having certain foods. If you are going to have chocolate, I’d prefer it be a good chocolate made of at least 60% real cocoa. They key here is moderation. Focus on your calories, smaller more frequent meals and getting the exercise that you need daily.
• Eating Out - Let me be very clear about this. Lara, I am not asking you to never go out with your friends. I am asking you to make better choices when you do though. If there are absolutely ZERO healthy alternatives where you are, then I would suggest eating before you go. Nobody says you have to eat when you go to a restaurant with your friends. Furthermore, if they are truly your friends they will support you in this venture and understand when you tell them that you already ate because you are on a diet, there are no healthy alternatives here, that you are 100% committed to this and how much it means to you. There’s always an option and there’s always a way to do the right thing. All you have to do is be willing to do whatever it takes.

Okay, that’s my feedback for the week. Lara’s goal for the next week is to continue to work these areas of focus along with the other action items that we have already discussed. Next week will be a VERY interesting week. Moving in to the 3rd week here we are really getting down to business. It’s time to move past excuses and in to commitment for transformation!

Remember “It’s not about doing anything, It’s truly about becoming who you want to be”!

See you next week!

Hey gang, it’s Lara here… Pat and I apologize for the delay in getting episode two up, but he’s just got a new computer and is moving things over to it, and I had a crazy weekend (as you’ll hear a little about in the video).

Here’s part one (my half), and Pat will be uploading his response video sometime today:

Check back later for Pat’s update!

Sit Straight, walk straight and pay attention to your posture. These tips are not a part of your personality development, this is just to keep you away from those 80% of American citizens who will be suffering from back pain in the near future. So, if you have been slouching till now, its the time to wake up to the reality. Recent reports have suggested that our every day postures can trigger spasms and soreness. So whether you are sitting on in your office chair or walking down the street or simply lounging around do not forget to correct your posture. Here are some of the tips for you.

Forget the “attention” pose

A good posture does not require you to always stand like an army soldier. In fact one should stand in a relaxed and more balanced manner. Always pay attention to your posture and keep a check on it. Try to adjust it whenever you find it improper.

Say no to high heels

Well if you are a woman, its very difficult for you to do away with your heels. Nevertheless its time for you to wake up to the reality and choose between your body and your style. Style can be followed after maintaining a good body, but if you don’t have a fit and fine body, there is no point in flaunting your style.

Improve your Walk
Studies have revealed that walking properly can reduce back pain to some extent. While walking always maintain an equilibrium between both the legs and do not stretch your body unnecessarily as it may cause further trouble. Do not think rigid, think balanced and do not put excessive pressure on your heels.

Divide your load
Do not over load your shoulders with so many things. Try to divide the load equally among both the shoulders. We usually forget all these tips when doing our favorite works. Do not take it for granted or else it would further aggravate your back muscles thereby giving you severe pain.

Break less, Slump more
While watching television or surfing web or doing any other work , we usually spend most of the sitting, that is a real torture on your back. Whenever you sit, always sit with your feet flat on the floor making a ninety degree angle. Whenever you get up do not forget to stand straight and then stretch afterwards.

Stretch Your Hammy’s regularly!

Very often people suffer from lower back pain because their hamstrings are tight. Tight hamstrings could be pulling on your lower back muscles and causing you discomfort. Try stretching your hamstrings for about 10 minutes each day.

This simple steps can help you reduce that severe back pain.

First let’s here from Lara and see how she has done over the past week. I will follow with my feedback to her, my expectations of her over the past week, how well she has stood up to the challenge and any progress. Enjoy!

Pat

Okay, so here it is! The first video as part of my new life!

I admit, I’m a little sketchy on editing for time (YouTube gives a 10 minute time limit until you post so many videos) and it’s a little choppy in places. But I’ll practice, I promise!

So now you’ve heard Lara’s feedback about the last week. Now, let’s explore some of the things that I laid out for Lara and see how she held up to the challenge! Did she hold up to the challenge? Or did she whine, complain and make excuses all week long? Well, I guess you’ll have to watch to find out huh?

I will also be giving some of my coaching methods and insider tips on how I help people make transformations in their lives! You don’t want to miss a minute of this video series!!!

Here we go…..

Be sure to tune in next week to see Lara’s progress and to get more insider tips on making a transformation in your life! We’re just getting warmed up, there is LOTS of juicy stuff coming!

See you SOON!

You are on a diet and are losing weight, but then you reach the mark after which it becomes more and difficult for you to lose your weight. You want to fit into that skinny black dress that you have kept safe in the closet but you are still few pounds away. If this sounds familiar then you have trouble setting up you weight-loss goals.

Losing weight because you are clinically over weight is a good idea but one must figure out that till what mark is one to lose weight. What you want is the ideal weight, a figure at which you would be able to look like slim and attractive. What you should aim for is just 10% less of what you are right now. It may sound too easy but it isn’t. With the 10% weight-loss, you will experience better health and you will feel good. Problems of blood cholesterol, blood pressure, and blood sugar are reduced and so are the chances of a heart attack. You will find that the weight-loss can be maintained easily and that the chances of long term success are high also.

The first thing to do is to check the BMI of your body. It should ideally be in the range of 10 to 20 percent. Then the set point is determined. Your genetics and the eating patterns are considered in the setting the set point. If you eat a lot then consider that your set point is increased. Similar negative factors increase the set points. You must work to lower your set points by working out and eating a healthy diet.

Maintaining a 10% weight-loss over the period of six months is the best way to get to weight-loss. The body is acclimatized with the weight-loss and the set point is lowered. This way of weight loss is healthier as no sudden changes in the body takes place.

Now you must think back to the time that you were physically fit and healthy think of a time when it was easy for you to maintain your weight that is the weight you should aim for. Another thing to do is to forget the scale, try to live a healthy lifestyle eat breakfast and do light exercise daily and check your weight only after a month.

Finally when you hit the 10% mark remember to eat regular meals and eat them in small portion. Take at least thirty minutes of a moderately active activity everyday and think about your health rather than the skinny black dress in the closet.