So how is your weight loss plan going?

I don't pose this question to bring on frustration or discouragement but

rather to get them to take a step back for a minute and remember the basics.

When approaching fitness it is essential to remember that our bodies are

amazing and the majority of the time they stay in perfect balance.

The average American gains 1.5 lbs.of fat a year. That calculates out to

an excess of 5,250 calories for the year or an extra 14.38 calories per day!

This means that that one last bite at dinner, if it is one bite too much,

really does add up!!! The point is physiologically speaking our bodies

are smart and function exactly how they should.What ever form we are

right now results mostly from our life style and habits or in essence

how we are "training" our bodies' everyday.

The definition of insanity is to do the same thing over and over again

expecting different results. If we want a different outcome then we have

to make some changes!!

Alter Your Belief Systems

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Why do we do what we do?

It is important to change our habits, but before we can be effective

in making that change permanent, it is essential to evaluate the core

of our being and analyze our belief system. Everybody does everything

for a reason. If we can alter our belief system and change the way we

think that will result in a change in behavior and a change in our habits.

For example:

You get home late. You have been driving the kids to and from school,

to soccer and back home again, and it has been a long day of running

errands and finishing work. You come home to a house that looks as if

a tornado has passed through. You are tired, worn out and just need a

little break. You go to the refrigerator and open the freezer and you

see the carton of ice cream screaming your name. You reach in and grab

the carton with a giant spoon and you begin digging away. What is it

about the ice cream that you believe is going to help you feel less

stressed? There is something or you wouldn't have been eager to grab

that container. Many people turn to food as a comfort. I am ot saying

we shouldn't enjoy food; it really should be a pleasure in life but

there needs to be a healthy balance.

It is when you become dependant on food that you are going to over eat

and think that food is the enemy and ultimately develop an unhealthy relationship with food. We have to get back to truth. Is food an enemy?

Of course not... we would not be living if it weren't for food. Is food

going to relieve our stress? Most likely not. It is only going to distract

us from the problem that we don't want to face. Make sure your belief system is based on truth! Then begin building your habits

from there.

How do you develop a new weight loss habit?

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Experts Say it Takes 21 Days to Form a New Habit.

How do we develop habit?

There are two main factors in developing new habits. The first is repetition.

We just have to start doing something! We all have been really eager to set

new goals and dream about what that resulting goal is going to get us, but that enthusiasm is simply not enough to make our dreams reality. We have to put those goals to action if we are going to see any results.

Habit is what is going to maintain that change in long-term behavior.

Habits are formed through prioritizing and repetition. Rather than

choosing if you are going to exercise, decide when you are going to

exercise. Over time it will become a part of your day, a part of your

routine, it will become habit.

Physical Fitness needs to become a habit we incorporate in our lifestyle.

Make it a habit to do a weight training routine regularly. Make it a habit

to do some kind of cardiovascular exercise regularly. Make it a habit to stretch daily. Make it a habit to eat proper proportions. Habitually steer away from empty calories especially high sugar foods.

So at first it might feel like a chore to get up off the couch pull on your

running shoes and head out the door, but if you are consistent and persistent

over time, you won't see that it is a chore anymore but rather it becomes a

part of who you are.

The second factor in developing habits is rewards. Physical fitness unfortunately doesn't always yield immediate rewards. For me personally

I have to work out pretty hard for one to two months before I notice any physical changes. The main reason for this is we are with ourselves

every second of everyday of our lives. Although our bodies are changing

we just don't recognize that change as easily.

As you begin developing new habits of physical fitness you will notice

changes in your energy levels and confidence because you are taking

control and taking action to make a change that will improve your life!

Since the physical rewards aren't noticed right away feel free to set

little rewards for yourself on short term goals that you set and meet.

But make them rewards that are going to keep you motivated and

moving toward your goals.

An example would be if I set the goal to be able to run three miles

straight without stopping. Once I reached that goal I would go to a

movie with a friend, or maybe buy an new outfit for that newly trimmed

figure. Whatever motivates you.Setting your rewards for your short term

goals is going to make your fitness journey more exciting!

It really is about making a lifestyle change! And our lifestyle really

is a combination of what ever our habits are.

Small Daily Decisions

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A man I once knew would ask his son "how do you eat an elephant?"

The son would look up in a daze and ask "how?" The wise dad responded

"one bite at a time." I believe it is our human nature especially in

our fast paced society to want everything right now!

Billions of dollars are spent every year on weight loss pills and

"quick fix miracles." We struggle as a society with patience especially

with ourselves. Think of someone in your own life who excels at something

they do. For example I have one friend who plays the piano flawlessly.

While I watch him play it is my human nature to think;"They are so lucky

to be so good at that." What I would forget is the behind the scenes the

work that it took to develop that talent. He didn't just sit at the piano

and begin playing Mozart. He spent countless hours practicing, and practicing;

studying music and the notes on the page until one day he put it all together to produce beautiful music.

Our health and fitness can be applied the same way. It is the small decisions we make everyday that literally form who we become over time.

Make a choice to park a little farther away.

Make a choice to take the stairs instead of the elevator.

Make a choice to drink water instead of the cola.

Make a choice to split a meal at a restaurant with your spouse of friend.

Make it a habit to stop eating when you feel full.

We are faced with small choices everyday and we do have the power to choose.

We are the one bringing the spoon or fork to our mouth. We are the ones choosing what is on that fork or spoon. We are the ones deciding to watch

TV for 30 minutes instead of getting off the couch and doing some physical exercise.

Take responsibility for the choices you are making and remember that you

are a reflection of all those small little choices that you are making

every single day.

Although it might take many days, weeks, or even months reach our health

and fitness goals…

Remember the saying; "How do you eat an elephant?" "One bite at a time."

"How you reach your health and fitness goals?"

One small, daily, decision at a time.

Do something everyday to get you one step closer to the person that

you want to be!

Be Excited!

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Think back over your life to a time that you felt the best you have ever been.

Can you remember that feeling? I want you to really feel again how that felt!

You can feel that way again! You have to believe that! Don't settle for just being, but strive to be the best you you can be!

Be excited about this new journey you are taking.

Be excited to discover new potential you have that you

never even realized was in you!

Participate in activities that get you excited about fitness.

Be excited about your potential.

Remember that the change has to come with in you…

you have to believe in yourself first!!!

You can become who ever or what ever you want to be as long as you

want it bad enough, and that is exciting. You are your own sculptor.

You are the Michelangelo of your own body and together we are going

to make a masterpiece.

All the Best!

Chelsie Mecham

efit Today Total face="Arial" size="2">Fitness Team