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Before your start your weight loss journey

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Before your start your weight loss journey

  1. 1. Intro/quote You do not have to be perfect to lose weight. If you have an "all or nothing" approach, you're less likely to achieve your goals
  2. 2. About me I meet people struggling every day with feeling confidence and not loving their bodies. Not understanding where to start, or how to lose weight, trying every diet and failing.. I’m passionate about helping anyone that desires change, feel better by helping them reclaim their health through making better food choices, being more active and helping manage their stress with an effective plan.
  3. 3. Outline 1. Are you all in? 2. Define your goal 3. Motivating factors 4. Plan 5. Motivation 6. Start small 7. Be flexible 8. Guilt 9. Good vs Bad food 10. Hunger scale 11. Celebrate, small wins 12. Surround yourself with positive people 13. Think positively
  4. 4. Healthy Lifestyle Think of your diet as a dress rehearsal for a new way of eating, skip the fad diets you see online or hear about from your friends. What may seem to work in a short order for someone may not work for you and honestly could cause more harm than good.
  5. 5. Are you all in? Before starting a diet is to think about how motivated you are. Are you ready to change for good? Are you 110% committed? Do you know what might get in the way of staying on track? Do you have the support and accountability in place?
  6. 6. Define your goal Are you clear on the changes you need to make to reach that magic number on the scale, or to get in that dream dress? The reason why you're losing weight should be as specific and unique to you as possible.
  7. 7. Motivating factors Clearly define all the reasons (motivating factors) you want to lose weight and write them down, DAILY. This will help you stay committed and motivated to reach your weight loss goals. Doesn’t take long.. 5 minutes tops! Start with a fresh piece of paper and the best time is 1st thing in the morning. Take that paper with you throughout the day. Look at it when you’re feeling tempted by something that doesn’t align with your goals. Having thoughts of driving through a drive through? Thinking of skipping your afternoon walk? Read your motivating factors.
  8. 8. All too often we start losing weight because our doctor suggest it, but research shows there is greater success if the weight loss motivation comes from within.
  9. 9. Plan The most successful ways to stay committed are by setting achievable goals, developing action plans for reaching them, and focusing on each day instead of what’s ahead. Goals that are large and over a greater amount of time than 30 days can often feel too distant and leave you feeling overwhelmed.
  10. 10. Want help and support to work on a plan specifically for you? Need accountability and education? Don’t worry I will have some options at the end of this video.
  11. 11. Motivation Lack of motivation can be a symptom of other factors, such as fatigue, high stress levels, and feeling overwhelmed.
  12. 12. Fatigue Fatigue, are you drinking a gallon of water, getting 8 hours sleep, and are you taking care of yourself, eating enough calories? Have you seen your doctor in the past year and gotten a full blood work done?
  13. 13. High Stress High stress, are you taking time to recharge every day or at least once a week or are you burning the candle from both ends?
  14. 14. Overwhelmed? Overwhelmed, are you saying yes and over obligating yourself? Start saying no and take control of your life, and schedule. Put your health #1
  15. 15. Startsmall Trying to overhaul your entire lifestyle at once is incredibly difficult and ultimately leads to disappointment. Start small, do the minimum of the things that need improving. The hardest part is just starting. So for instance don’t join a gym and work out 2 hours that is for sure going to lead to burnout in a short amount of time. Start by just walking 15 minutes a day.. No need to get a fancy gym membership. Reward yourself with a gym membership after 60 days of successfully proving to yourself you can do 15 minutes or more movement beyond your normal daily activity. Weather bad? Go to the mall and walk!
  16. 16. Setbacks We all slip, life gets in the way it’s inevitable. Instead of letting them defeat you, use them as a learning experience. Figure out what leads you to slip up, and figure out how you can prevent it from happening again. Write it down, and you might be surprised what it reveals. Start over the very next day!
  17. 17. Be flexible Just because you've set a goal doesn't mean you've set it in stone. Stay flexible with the goal. If you find your goal to be more overwhelming than you originally thought it would be, breaking it down into smaller pieces. This doesn't mean you've failed, it just means you're adjusting course. Moving forward at a slower pace is better than not moving forward at all.
  18. 18. Weight loss a journey, rather than a destination.
  19. 19. Guilt Letting go of any guilt associated with eating. If you were told to never leave food on your plate or throw it away, think about what’s more important, your health or dumping excess food in the trash.
  20. 20. GoodvsBad You’ve just eaten a cupcake … what thoughts are running through your head? “Wow, that was really delicious!” or “Why did I eat that? I’m so bad!” It’s true that some foods help move you toward better health, while other foods do not but stop labeling foods as good or bad. All food is inherently good, and we should be thankful for it. Rather than looking at certain foods as good or bad, focus on balance. Have scheduled fun planned out dirty meals each month. This is something I teach in Power UP Premium. We aren’t deprived, we are free to eat or consume whatever the heart desires and often well planned with friends or family.
  21. 21. Hunger Scale “Hunger Scale” great way to learn to be a mindful eater. A hunger scale determines the appetite level. It will help you avoid getting to the point where you are starving and will wolf down anything within reach. Planning and being prepared a day in advance will ensure you never drop below a 4 on the hunger scale or go past a 6. Sticking to this scale and getting really connected with your bodies true needs will keep you in the fat burning zone and your blood sugar level even throughout the day, preventing a roller coaster ride all day long. You’ll be amazing how much more energy you have and what you’re able to accomplish in a day.
  22. 22. Hunger Scale 0: starving 1: discomfort 2: hangry 3: hungry 4:neutral 5: comfortable 6: satisfied 7: full 8: slightly uncomfortable 9: stuffed 10: painful, sick
  23. 23. Stop weighing yourself It’s important to track your weight loss however, don’t weigh yourself more than once a month preventing disappointment and possible self sabotage. Weight loss isn’t linear. There will be days where the scale doesn't move. Sometimes it can even go up. You need to see the overall trend.
  24. 24. Celebrate Celebrate your success!! There are things you can do to celebrate small victories. For instance reward yourself with some self care or perhaps a new pair of walking shoes. Remember to reward yourself with non-food items and the reward doesn’t have to cost anything.
  25. 25. Surround yourself with positive people Be sure to announce your small victories to a group of people that can relate, post your victories no matter the size in Power UP Basic, an incredible group filled with people that care and would love to cheer you on!
  26. 26. Think and speak positively Watch your words. If you find yourself saying aloud or in your mind “I have to eat this to lose weight” or “I have to workout in order to look a certain way” this is an area that needs addressed. Eating healthy and becoming the best version of yourself is a blessing.. And a choice. When you hear or say these things catch yourself and correct the statements by saying “I choose to eat this for I want to feel and look my best” or “I love to work out for I know it will make me stronger and get me to my goals’. Often this shift in self talk can be something deeply programmed in our subconscious and may take a bit of time to correct but if you become aware of it, you can start fixing it right away.
  27. 27. Want more? Like these tips, want more? Consider joining a group Power UP Premium for a small fee this group is opened the 1st through the 7th each month, information is posted on how to Join in Power UP Basic facebook group. 30 day group challenge and tools to help make a shift from the diet roller coast to a new healthy lifestyle. Or another option is to sign up for a free one on one call with me to discuss your goals and look at a 90 day transformation program that is curated especially for you. Link in the description of this video
  28. 28. Call to action Join our facebook group Power UP Basic, or better yet Power UP Premium Join Power UP Premium, enrollment is only the 1st through 7th each month, $39 What you get: 30 mini challenge, top three places with prizes and longer free time in premium Education on exercises, a weekly topic, and supplements each week Live videos every week Grocery list and other tools essential to help creating a healthy lifestyle Food Journals with 2x a week check
  29. 29. Outline covered today 1. Are you all in? 2. Define your goal 3. Motivating factors 4. Plan 5. Motivation 6. Start small 7. Be flexible 8. Guilt 9. Good vs Bad food 10. Hunger scale 11. Celebrate, small wins 12. Surround yourself with positive people 13. Think positively
  30. 30. Let me know how I can support you
  31. 31. Final In case no one has told you today, I believe in you, I am here for you and would be honored to be apart of your journey!
  32. 32. For stopping by Join our Lively Facebook Community Power UP Basic T ! facebook.com/groups/1stphormfitclub/
  33. 33. Disclosure I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor, dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to proceed: 1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice, treatment and/or diagnosis of a qualified licensed medical professional. 2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician. 3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions. 4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle. 5. I understand and agree that if I am under the care of a medical professional or am currently using prescription medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor. 6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby give such consent to my Health Coach to assist me in achieving such goals. 7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to be construed as medical advice or care. 8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions. 9. I understand that my Health Coach will keep my information confidential and will not share my information or communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental agency. 10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum). 11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may have a fee and or re-entry may be postponed until the next enrollment. 12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check. 13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.

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