The Truth About Fat Loss, Health, and Personal Behaviors.

This may be a hard pill to swallow for some of you, so I'm going to tell you upfront to put on your big girl (or boy) panties, and grab a glass of water, because it's time to get it down.  

I have written fitness programs over the years and have had many great successes.  I have also had clients who didn't follow the program, who somehow thought if they paid for a solution that it would magically happen without having to do any further work.  I have heard literally every excuse in the book. I have even seen people run to every doctor under the sun trying to find out what is wrong with them, I mean it's got to be their hormones right?  It couldn't possibly be their fault that the weight is not falling off.  (Do not misunderstand me here, if you have a sincere thyroid, or other hormonal  issues, get it taken care of - and then do your part to move forward in a fit lifestyle.)

As a fitness coach I have had to swallow a truth pill myself, and learn to understand that not all people can change every behavior with the flip of a switch.    I do have those dream clients who have, and the results speak for the science of nutrition and exercise.  However, over the years I see that this is not the majority.  

My heart overflows and I cry happy tears a lot as I follow this desire placed in me to see changed lives.  I rejoice in reversed osteoporosis, lower cholesterol, controlled diabetes, no longer needing medications, recovery from depression, being able to tie your own shoes, every drop in pant size, and every great dr.'s report!  I appreciate every message of  increased energy, ability to do chores more easily, physically being able to play with kids and grand kids, and enjoying life to the fullest.  I could go on!    

In following this desire,  I have had to learn to  meet people where they are, and work step by step to get them where they want to be.  You see, the hardest part of swallowing this truth pill for me was patience, because I know what your body will do, and I get excited!  I want your success as NOW or yesterday as you do! In swallowing this pill, I have learned that with this approach success is still imminent, and it lasts a lifetime.   I have in turn seen more successes after I let this pill dissolve.

Let's get back to you - It's time to pull up those panties,  grab your truth pill and that big glass of water...
Open and Swallow - here we go!
Where are you?  What is holding you back from reaching your goals?  

Here's a list of common limiting factors.  I want you to note (either on paper or your electronic device) the ones that apply to you, and add any personal factors that you are aware of,  that are keeping you from your health and fitness goals.

• Overeating processed foods
• Not eating enough protein
• Not eating enough vegetables
• Not drinking enough water
• Lack of incoming nutrients and dietary deficiencies - we all need a quality multivitamin
• Eating past the point of comfort or overeating
• Missing meals during the day - then pigging out at night
• Sugar sweetened beverages - sodas, sweet tea, and fruit juices
• Lack of sleep and recovery -  staying up too late
• Not eating satisfying meals - meals that don't have satiating nutrients
• Using food to manage feelings - emotional eating
• All or none thinking - "well I messed up for today, so I'll continue to do bad and start over tomorrow" thinking
• An environment that requires too much willpower.  - Don't go to the donuts shop for coffee if that's  your weakness
• Not doing the work - if you can move you should be
• No basic food preparation skills - *check out my cookbook and you can check this off of your list because it's super easy, step by step, with few ingredients.  :) 
• Going on crazy diets - following strict rules and regulations because you don't trust yourself and then rebelling 
• Weekends - living healthy all week then going wild on the weekends

Ok, now that you have your list of what is holding you back, I want you to arrange that list from the things that you think will be easiest to change to the most difficult.  

Take the top limiting factor.  Look at it.  I want you to be realistic with your capabilities here.  What is the smallest meaningful change that you can make right now to overcome or fix this?  Remember I want it small and realistic.  It could be adding a multivitamin at breakfast, eating breakfast, or something as simple as setting an alarm to remind you to drink water or eat during the day, adding one serving of veggies, dropping just one sugary drink per day or week, going to bed 30 minutes earlier, etc. Whatever you choose, just focus on practicing that one new behavior.  The more we repeat a new behavior, the more it becomes automatic.   Repeat the new behavior until you have turned it into a mindless habit.  

Once you feel that the thing which was once a limiting factor is no more, remove it from your list! Take time to acknowledge your accomplishment and be proud of your success, you did it!  This feels good and it needs to be  rejoiced in.  Now you know you can do this!  That is powerful and freeing.

Ok, now its time to go to work on the next top limiting factor.  Go about it by repeating the small realistic steps that helped you with the last one. 

By starting with the easier tasks, you will not only gain your confidence, but as you feel better and better, the monsters at the bottom of the list will become smaller and smaller.  

I pray you find this approach helpful and life changing, and that you experience all of the successes and joys of optimal living. 

If you need further coaching in this area I am here for you and would be glad to work with you.  Message me and we will set up a time to get together.  

Much love and  health - 
Cassandra Gann