Back in April, I got up the courage to post my transformation picture. It was something that I was contemplating for probably about two months. I was so nervous, I was scared, I didn't know how people would react or would I be criticized. I myself, was and still am my biggest critic. One morning, I woke up and just said to myself that I needed to put on those big girl panties and just post it. Honestly, I don't know what I was so scared about because after all was said and done, I cannot begin to tell you the amazing outpouring of love, congratulations, and the amount of people (friends and family) who wanted my help on how I lost 70 pounds and kept it off. So I decided to write up a document about what i learned from my own experience! I was out with a friend for dinner the other night and she said, when you sent me that document, I printed it out and have it hanging on my wall, I look at it everyday! So, I wanted to share it with you what I wrote up, in April! Hope this can help you!
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| Weight Loss Transformation June 2011-April 2013 |
·
First
and foremost, CONGRATULATIONS on
taking the steps to achieve your weight loss goals
·
Most
importantly: YOU ARE NOT ALONE in
your journey of weight loss
o
It
may feel like you are completely alone or you may not want to talk to others
about what you are doing but you are not alone
o
Many
are out there and are taking their own steps in their own weight loss
transformation
o
Never be
afraid
to ask for help or support from others around you
§ Surround yourself
with supportive people who make you better and challenge you to continue
to pursue your dreams
·
You
need to lose weight for YOURSELF
o
If
you do not do this for yourself or for personal reasons, then you may not
succeed in attaining those weight loss goals.
o
When
you do it for yourself, you are the one who will let yourself down if you don’t
achieve your goals.
·
SET A GOAL
o
It
does not matter what the goal is, set a goal and stick with it.
o
Set
goals that are attainable.
o
When
you reach your goals or milestones, celebrate how far you have come, do
something special for yourself
o
When
you have reached your goal, set another goal, and every time you reach your
goals, set new ones to keep yourself on track.
§ When I first
started my goal was to lose 50 pounds.
§ When I lost 50 pounds, my next goal
was to compete in a triathlon, I trained hard and as a result, I lost another
20 pounds.
§ When I
competed in my first triathlon, my next goal was to get in better shape and
continue to maintain my weight loss. My biggest fear was that I was going to
put the weight that I had lost back on.
§ When I got in
better shape, and learned how to maintain my weight and live this healthy
lifestyle, I wanted to compete in another triathlon.
§ After I
competed in my second triathlon, I set a goal that I wanted to get faster and
better at competing in triathlons.
§ I became
stagnant in my everyday workout and needed a change. I then decided to start
doing p90x and taking shakeology. My goal through doing these is I want to get
stronger for competing in triathlons. I also want to become more toned.
§ My goal along
with this is that I want to become a better runner.
§ As you go
along, make new goals that challenge you to be better and grow as an individual
in your transformation to a healthier lifestyle.
·
COMMITMENT AND CONSISTENCY
o
Consistency
is the key to success
o
Committing
yourself to not only weight loss but also a lifestyle change
§ This is not
something that is temporary, this is something that you will have to fight for
the rest of your life.
·
Need
to be OPEN AND READY to lose weight
o
Everyone
is different and they are ready on their own time and you should start when you are ready!
§ People may
make comments or say things like “oh I really think it is time for you to lose
weight” or “don’t you think you should drop a few pounds”
·
But
what others do not understand is that you may not be ready to jump into it and
that’s ok because when the time is right, you will be ready to open yourself to
this and you will take the necessary steps to change
·
EXERCISE
o
Exercise
is a major aspect of maintaining and losing weight.
o
Find
something that you are passionate about and do it.
o
Find
a gym buddy or a running partner.
§ Find someone that
motivates you to do better, be better, work harder and pushes you to the next
level
o
My dad is my running partner. We push
each other to get out there and go for a run. We challenge each other by
choosing new routes that might be out of our comfort zone. When one is having a
bad day, the other is there to support one another
o
For me, I found a love for spin class and cycling.
I found certain spin classes at the gym that I absolutely loved that pushed me
and challenged me to a new level.
o
Whether
it is walking, running, biking, swimming, whatever exercise it is, get out
there and do it.
o
I
use exercise for stress reduction. When I workout, it’s all about me! I use my
workout time as me time, everyone needs a little me time.
·
PLAN AHEAD
o
Plan
meals and exercises ahead of time, so you know what to expect and you can
manage your day to day life with having exercise
o
We
live such busy lives, for me I sit down on Sunday with the family and decided
what we am going to have for dinner throughout the week. This way I know how to
prepare my week with breakfast and lunches.
o
Planning
ahead allows me to not be nervous of the unknown with what to expect for the
week. It allows me to feel comfortable with what I can have throughout the day
(pacing with food)
·
PORTION SIZE
o
Controlling
what you put into your body and how much is going in, is so important
o
Portion sizes today are so large
(usually portions are two times as much as what our bodies should have), and we
put so much into our body, more than our bodies can handle.
o
By
knowing what you are putting in your body, you can eat healthier and get the
right nutrients
o
Use
smaller plates when you are eating. It can make your brain think that you are
eating enough. This trains your mind to consume what the body needs.
o
When
you have that full feeling, you should stop eating and not continue on. It
doesn’t matter if you are halfway through your meal. There is no reason to
overfill your stomach when you are full. People constantly say, “oh I don’t
want to waste this food” but you don’t want that extra food you are putting
into your body to become unnecessary extra weight.
·
SUPPORT
o
Surround
yourself with others who motivate you are support your weight loss journey
o
Turn
to others who have gone through it themselves or others who are making the
journey themselves.
·
Weight
loss takes HARDWORK
o
It
is not easy. I would be lying to you if I said oh it wasn’t that bad.
o
You
will have good days and bad days. You are going to hit some bumps in the road
and that is normal.
o
Stick
with it and believe in yourself that you can do it.
§ You would be
surprised at what you can do.
·
I
love the quote “what would attempt to do if you knew you couldn’t fail?
o
Think
about that. If you knew you couldn’t fail at weight loss, what would you do to
complete your goals?
·
FIGHT for your
goals every day
o
I
fight every day just as hard if not harder than the first day I started my
weight loss journey. It’s a challenge to maintain my weight and continue to be
motivated.
o
I
have made it a lifestyle change.
It’s a way of life. MY LIFE!
o
It
is something that I do not think twice about.
o
I
do it as a normal part of my day and do not think twice
o
It
has become a habit, and job to continue to work out and eat healthy
§ It takes 21
days to make a habit. Remember that when you are trying to eat healthy.
·
Drink
plenty of water daily. Try and drink 64oz of water daily.
My Call to Action (Points to Remember):
·
Hard
work pays off
·
Commitment
to yourself
·
Dedication
to getting healthy and losing weight
·
Determination
to better yourself
·
Consistency
·
Lifestyle
change
·
Making
the changes becomes a routine, dedication to that routine
·
DEDICATION,
DETERMINATION, MOTIVATION
·
Stick
with it!
·
What
weight loss has done for me:
o
More
energy
o
Happier
o
Healthier
o
Less
angry
o
Self
confidence that I never had
o
Feel
great about myself
o
Better
relationships
o
Sleep
better
o
No
joint pains anymore
·
What
others have seen through my transformation:
o
Dedication
and desire to stay active and fit
o
Dedication
to a lifestyle change
o
Positive
attitude
o
More
stamina and energy
o
Hyper
o
Confidence
o
Radiate
presence
o
Stand
taller
o
Better
time management skills-always making time to work out and eat right
Feel
free to contact me if you have any questions, need any help or motivation! I
would love to work with you
908-285-4661
Instagram:
nikkikeat24
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