1. Maybe you don’t know. One of the biggest pitfalls people falter over when they start a new nutrition plan is called the “I know” syndrome.  Let’s say you’re teaching a beginner how to cook and they keep turning the heat up and burning their food.  They keep saying they’re not a good cook and you suggest that they turn down the heat.  What do they say? “I know. I know.” An obese woman needs to lose weight and her doctor tells her she needs to exercise more and eat less.  She says, “I know. I know.” Maybe they’ve heard this stuff before, but the truth is, they don’t really KNOW until they’ve done it successfully and then repeated it.  They might not even know something well enough until they’ve done it, repeated it and taught it to others. “I know. I know.” Can be a mental shortcut that enables us to shut off our brains, stop thinking about the application of information and to avoid action.  So if you’ve got room for improvement, maybe you don’t know – not yet anyway.  If you really knew, you’d be doing it.
  2. Match your behaviors and goals. Avoid the problem of not matching up your behaviors and goals. For example, a guy wants to lose 100 pounds.  He joins the gym and exercises 2 times per week.  He completely ignores proper eating habits.  His goals:  massive, life-changing weight loss.  His behaviors:  small, lifestyle change.  Early on we will be asking goals and setting behaviors to those goals that are reasonable.
  3. Understand that you’ll see peaks and valleys. You can’t go 90 miles an hour forever.  There should be more peaks than valleys, but those valleys will come. And if you accept them, it’s much easier to start back uphill.
  4. Start small and slow. Our world is a processed food world.  It’s tough to go back to real foods.  So plan to start small and slow… it’s the only way to go!
  5. Start basic, then individualize. Once you master the basics, it will be much easier to tweak and individualize to your lifestyle!
  6. If you have specific goals, measure them. Changing our bodies and our health can take some time.  And when we’re really pressuring ourselves to see these changes quickly, we can get impatient.  Taking some measurements will help when the mirror doesn’t cooperate.
  7. Measurement and expectations. Early on you’ll see a good progress over a reasonable amount of time. You may even see weekly progress. However, weekly progress doesn’t go on indefinitely.  We will help you to understand what is reasonable and when you should get your butt moving.
  8. The numbers paradox. Here’s the paradox to it all!  Numbers aren’t everything.  Don’t live and die by the numbers – that’s a mistake. People too often judge their happiness based on their numbers. They’re happy if they lose a pound on the scale in a given day or week, and they’re sad if they don’t.  Remember that this isn’t just a numbers game. You’re also doing this to improve your health, longevity, performance, energy level and a number of other variables. And keep in mind that sometimes the numbers lie.  Have too much sodium and gain a pound.  Dehydrate yourself and lose a pound.  Just remember, it’s only a number.
  9. Reasonable progress. We want to see reasonable progress, but don’t get greedy. Everyday, we as trainers, have clients come up to us having lost 4 pounds in a month and ask why they can’t lose weight.  This is amazing – what were they expecting?  Biggest Loser results?  Sometimes you have to do the math.  Lose 4 pounds a month and in 1 year you will have lost 48 pounds.  Four pounds a month is the equivalent of leaving 10 bites of food on your plate A DAY and making no other changes.
  10. Maintain your rate of progress. I hate to be the bearer of bad news, but if you see results quickly out of the starting gates, remember that it will be hard to maintain indefinitely. As your body gets leaner, it gets harder to lose weight.  We will work with you to outsmart your body’s adaptation process!