How to Eat an Elephant

How do you eat an elephant?  The answer is…one bite at a time!!

Many times when thinking about the need to lose weight, we look at the Elephant.  That large, big eared mammal that would take a bulldozer to knock over!  How can we ever do it on our own?

What is it…20, 50, 100 or more pounds that you need to lose?  Does that seem like a huge obstacle and one that can’t be beat?

Making small, attainable, ‘bite-sized’ goals makes digesting that big elephant easier and therefore doesn’t seem quite so overwhelming and much more attainable.

The key to success in reaching the ultimate goal is taking baby steps or making bite-sized goals and rewarding yourself along the way.   One by one each goal is attained and before you know it you have conquered the BIG ONE!

Set your own goals and rewards depending on what your big elephant is however here is an example to get you on your way…

Big Elephant: to lose 115 pounds

Current Weight: 250 lbs  Goal Weight: 135 lbs  Bite-Sized Goals: 10% of Weight

Beginning Weight     minus 10%         New Weight          Reward

250.0                          -   25.0                  =   225.0                manicure & pedicure

225.0                          -   22.5                  =   202.5                massage

202.5                          -   20.5                  =   182.0                new pair of shoes

182.0                          -   18.0                  =   164.0                weekend away

154.5                          -   16.5                  =   148.0                new lingerie

148.0                          -   15.0                  =   133.0                New Wardrobe!

Set your goals and rewards, print them on index cards and keep them in front you.  This way you will constantly be reminded of what you are working for.  Check them off or cross them out as you reach each goal.  Set your rewards based on what it is worth to you and be sure to give yourself the reward when you reach those goals! 

So… have fun with it, take one bite at a time and EAT THAT ELEPHANT!

I Just Can't Stress Enough...

...the importance of strength training when needing to lose weight!

If you've heard me before, then you've heard this before: when it comes to losing weight, you MUST include strength training as a part of your exercise routine! You may have grown up hearing that you shouldn’t use weights or try to build muscle before losing weight or it will cause you to have bulk with the fat. That is simply not true!

Building muscle will actually do just the opposite. It will cause you to burn fat at a higher rate because as you increase muscle, you increase your metabolic rate which causes the body to burn more calories throughout the day. The results are a slimmer body with definition, not flab.

You can add strength training in several ways. Strength or resistance training can be done with weights, resistance bands or tubes, machines or calisthenics. The key is to increase the repetitions and/or weight as you go along. You should work to the point of fatigue to see results. You do not need to spend hours in the gym – a simple effective workout need only last about 30 minutes.

The benefits are numerous! Here are just a few…

Increase strength
Build bone density
Speed up metabolism
Build muscle
Burn more calories
Increase endurance
Strengthen core
Prevent injuries
Increase stability, balance and flexibility
Decrease risk of coronary diseases
Look and feel better overall

The list goes on and on but one thing I must include...

…I can’t stress enough the importance of strength training in reducing stress!! If you don’t already have a regular routine of strength training, I’d like to encourage you to give it a try. Add at least 3 days per week of a minimum of 30 minutes and see if you don’t feel and look better. Make the commitment now and you just may find that your goals come just a little bit quicker than you had thought!