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Ask the Expert: Finding Balance Natalie Gahrmann is a success coach and owner of N-R-G Coaching Associates, a private coaching company that specializes in helping working parents achieve mastery of work and life. Her clients experience more clarity, direction and alignment while reducing stress in their busy lives.
Sticking to Exercise ProgramEllen writes, "No matter what I try I can't seem to stick with a diet and exercise plan. Work deadlines and family obligations seem to take over after one or two weeks of my 'program.' I am beginning to feel I will never attain the goal of returning to a healthy weight. What am I doing wrong?"Answer: Take heart, you are not alone in your quest to stick with a diet and exercise plan! I'm not sure of the actual statistics, but I'd guess that a large number of people start exercise and diet plans but don't end up sticking with them. When you begin on the journey of health and weight loss, many become overwhelmed by the large numbers of rules and guidelines. They attempt to move away from what they don't want (i.e., extra weight) without a clear picture of what they do want. They slip back in to their old habits because it feels easier. I encourage you to start with a clear vision of your ideal weight and lifestyle. If possible, create visual reminders to reinforce what you are moving toward. Often, pictures from magazines, photographs of you at your perfect weight or a beautiful new outfit in your desired size will help here. The key is to focus on creating the overall lifestyle and habits to support your desired outcomes. You will need to begin replacing unhealthy behaviors with new healthy choices for fitness and exercise. Consult with your medical practitioner before you begin to insure safety and maintained health. Work independently or with an expert to design a customized program that fits your unique needs. Too often, the off-the-shelf programs don't work as is. Remember that it takes about 28 days to institute a new habit and can often take up to 3 months until it becomes second nature. You will need to consciously choose the exercise program that you find enjoyment in doing so that you continue with it. Similarly, you'll need to make it more convenient to eat healthy than non-nutritiously by having a variety of healthy snacks readily available and not skipping meals. If you do not feed your body the fuel it needs until you are starving, anything will suffice to initially feed the hunger and your intentions of eating healthy will fall by the wayside. Don't succumb to the unhealthy foods your body is craving when you start experiencing the initial physiological changes in your body's chemistry. If necessary, have just a small portion of the unhealthy food just to stop the craving and give you the feeling of being in control--you can choose what and how much you eat! If you are thinking in terms of your diet and exercise program as a temporary measure, once your goals are accomplished, you'll go back to the way you used to be. Rather than aiming for a specific weight loss, adapt a whole new healthy lifestyle. Incorporate new behaviors, attitudes, beliefs, habits and other changes that make sense to you that can easily be put into place with little effort. Add additional changes as you get the initial changes under control and keeping adding on a steady basis. Don't expect to change your lifestyle overnight. Simply commit to improving and developing a healthier lifestyle. As you progress, acknowledge yourself and celebrate your conscious choices. If you continue, over time your old destructive patterns will be displaced by new healthy habits. You'll be able to look back and be amazed at how far you have come and reap the continual health benefits including more energy, vitality and strength.
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