GETTING STARTED

RYM – GETTING STARTED

Over the next 21 days, you will be given tools to change habits that have not served you well and trade them for better habits to develop new way of life! This journey of self-discovery and mindfulness will help you understand WHY you make certain decisions and find out if they are helping or hurting you.

The program is not about depriving yourself of certain foods. This entire program is about CHOICES and slowing down to make mindful decisions. By successfully making good decisions, you start to build BELIEF that you can succeed. When that happens, your CHOICES will align with your goals.

You may choose to follow recommended calories for weight loss (in the Formula section) or you may choose just to be mindful of your choices over the 21 days. You need to decide what is best for you and how you think you will get positive results.   Both are perfectly fine

This is a basic Getting Started Guide. The specifics for the program are listed under each section on your members’ page as well as in your Introduction & Guide.

First, you need to take some time to figure out WHY making these changes are important to you. Saying “to feel good” or “to lose weight” doesn’t go deep enough. Drill down and figure out why you want to lose weight; think about what losing that weight represents.

Your WHY will keep you going, which is the reason you need your WHY to be a very important one.

Wanting to lose weight won’t keep you going when you are tired and there’s nothing healthy to eat because you forgot to plan so you grab what’s around.   If your WHY is big enough you always remember to plan, and if for some reason you didn’t, then you come up with a solution to eat healthily.

Let’s say your WHY is that you are tired of the self-hate and just want to look in the mirror and feel good about what you see. Understanding those emotional connections – where they come from, why you have them, and how your choices affect those emotions may be a big enough WHY to get you through the tough times – because there will be tough times.   A strong WHY is your lifeline to success.

We react out of habit.   When stress hits or you get emotional, is your first thought food? If so, why? Did your parents give you food when you were upset as a child?   Was/is food a way to stuff down feelings?

The same goes for exercise. Do you love to exercise? Why? What exercise do you like to do? Do you hate exercise? Why? Did you get teased as a kid when playing sports or were you always the first target at dodgeball?

So, your first step is to come up with at least 3 emotional WHYs and write them down.

Staying connected to a super supportive group pursuing similar goals has been shown to be the most effective way to be successful in any endeavor. Whether it’s weight loss or running a marathon, when you engage with others you stay motivated, feel supported, and have a place to work through challenges you may face.

 

COMMUNITY

Staying connected to a super supportive group pursuing similar goals has been shown to be the most effective way to be successful in any endeavor. Whether it’s weight loss or running a marathon, when you engage with others you stay motivated, feel supported, and have a place to work through challenges you may face.

You are being invited in a private Facebook Group to connect with other women who will be part of your team. Please accept the invitation as soon as you receive it in your email. If for some reason you don’t see it in primary inbox, please check your junk mail. You may be a private person, so feel free to create an alter-ego Facebook page.

There’s no reason to work your on health and fitness by yourself when there are so many of us out there. By making this a fun journey with challenges, new recipe ideas, cool food and exercise hacks, and sharing in each other’s successes, you can be excited and look forward to sharing your new, healthy lifestyle.

All the studies show that those who work on their health and fitness goals with others have a much higher success rate than those who go it on their own. And if you start to slip a little more than you’d like, the team and your coach are there with you to gently guide you back on track in a positive, motivating way.

 

NUTRITION

  1. If you want to know how many calories you should be eating to lose weight, go to the Formula section and calculate your daily calories.
  1. Set up a myfitnesspal account.  For the settings, you want to input your ratios as 45% protein, 30% carbs, 25% fat, 16g sugar, and 1500 mg sodium.  You can choose whether you want people to see your diary.  Be sure to make it possible for people to message you.  For detailed instructions on setting up your account, go to the Formulas Section.
  1. Write out a menu for the week based upon these ratios.  I’m sure you’ve been on one or two diets in your life and understand what you like, what you don’t like, and what is probably best to stay away from.  We will be focusing on lean proteins, complex carbohydrates, and healthy fats.  There is a list of foods, ideas for your meals and snacks, and recipes under the RYM Nutrition section.

 

Your menu should have 3 meals and 2 snacks.   You can choose where to put your carbs, but I would suggest earlier in the day.  There is a LOT of debate about carbs at night, and all I can say is you need to see what works for you.  Some studies say carbs at night help you sleep better.  Others say it may hold onto fat longer.  I would say if you have carbs at dinner don’t make it your carb heavy meal. Eat your biggest meals earlier in the day and lightest meals at night – Eat like a king at breakfast, a prince at lunch, and a pauper at dinner.

There are meal and snack ideas in the Food Section of your Member’s Page.

Be sure to also input ALL (if I could double bold this I would) your foods – dates, times, and exact amounts – into Myfitnesspal. Did you take a bite of a sandwich? Figure out the ingredients and write it down. Did you eat 3 almonds? Write it down. Did you take a crumb off someone’s plate? Write it down. Did you have a mint? Write it down. I think you get the idea. It may be impossible at times to know the exact amount of a bite, so just do your best to figure it out. This shows us patterns we may not even know exist.

Along with nutrition goes water consumption. You should be drinking half your weight in ounces of water every day. This keep your energy levels up, your cravings and hunger down, flushes out toxins, keeps you regular, boosts your immune system, and keeps your skin looking amazing. Stop drinking liquids at least one hour before bedtime to avoid waking during the night.

 

EXERCISE

Go to the Exercise section of the members’ page and read the guidelines.   Figure out what type of exercise you will be doing, when you will be doing them, and calendar them. Be sure to have a back-up plan for your daily exercise, because things will come up.

 

MINDSET/JOURNALING

How many times have you started eating healthy and working out and felt really good about yourself but then fall back into unhealthy habits, sabotaging the carefully laid plan you set for yourself?   Many times the first thing you do is to flog yourself. But why? You aren’t a bad person. Yes, you may have let yourself down. But that’s ok. You can always start again.

Take time to think about –

  • What are you saying to yourself if you don’t complete something?
  • What gets in the way of you taking regular, exquisite care of yourself?
  • What do you say to yourself when you make small mistakes?
  • Can you CELEBRATE yourself for the positive things that you’re already doing?

 

And most importantly:

  • How can you be more loving, kind, accepting and gentle to yourself throughout whatever this challenge brings up for you, all amid the craziness of life?

 

The issue here is that once you start to berate yourself, you limit your BELIEF that you CAN succeed and it’s harder to get back on track.

It’s a vicious cycle. And the more you go through this cycle the harder it is to believe in yourself.

So, what can you do about that? You will create present, positive affirmations about yourself.

What I’d like you to do is to pick THREE things that you think may be holding you back and make a PRESENT, POSITIVE affirmations about each of them.

Here’s an example. Let say your goal is to only eat what is on the meal list you prepared in advance.

A present, positive affirmation would be “I only eat the foods that are on my meal list and feel great when I stick with it.”

There should be no negatives in your affirmation. So, an inaccurate statement would be “I stay away from foods that are not on my list because I’ll feel bad if I do.”

We only want to start with three things to not get overwhelmed and make it possible to hit your goals.

This is where having a journal comes in handy.

You will WRITE these affirmations twice a day – upon waking and before going to bed. It is even more powerful to verbalize them, which you can also do throughout the day – especially when temptation hits.

Also at bed you will write at least THREE things you are grateful for. It can be a beautiful day, a phone call from a friend, or feeling good you exercised.

One of the biggest goals in this program is to get you to be KIND to yourself and not beat yourself up every chance you get. Give yourself a break!   You are not perfect. No one is. You WILL make mistakes. That’s okay.

As we go, SHARE what’s coming up for you so we can support you to break any patterns that are no longer serving you!

 

MINDFULNESS/JOURNALING

You can follow any diet plan all day long, but when you take the time to understand WHAT you are doing and WHY you are doing it, real changes will take place and you will create new habits.

By journaling your feelings around food and exercise throughout the day you start to take the time to stop and think about why you do what you do.   You can do this in a journal when it is convenient or write them in the note section of your phone,

This is to pinpoint your habits and beliefs so you can make positive changes and STOP the fitness gain/loss cycle. By understanding yourself, your feelings, and your beliefs, you can create REAL changes that LAST. Yes, it will take time and self-reflection. But it is time well spent, as it will help you understand your habits and make a tremendous difference in how you view yourself.

Start paying attention to WHEN these destructive habits occur during the week (is it every day, mid-week, weekends, etc.?) and note what emotions are coming up before, during, and after.

Most of us don’t take the time to stop and think before we do. We have automatic habits that we go back to time and time again. So, you may follow a diet plan and be successful for a while, but those old habits will always creep back in if you don’t change your thinking and your actions.

Say you work in an office and by journaling you see that every day at 2:30 you get up and go into the break room. Why are you doing this? Are you hungry, or tired, or bored?   You begin to journal and recognize that you aren’t really hungry but are feeling sleepy so you get up to shake it off. But if there’s food in the break room it may trigger the thought that you are possibly hungry so you eat. What if you drank a big glass of water instead and went to talk to a co-worker? if you try that and find it didn’t help then try stepping outside for 5 minutes and take time to breathe and end up feeling refreshed and ready to go.   Bingo! Problem solved.

You can apply mindfulness to anything you feel is holding you back from being the best YOU that you can be. Not perfect, but HAPPY.

Then when your brain leaves your body and you find yourself in the cupboard with a handful of Cheetos ready to go into your mouth, you can stop and think “Why am I doing this? How will it make me feel now? Will it make me feel better? Will I feel good about it later? Is this what I REALLY need?” If the answer is yes then take 5 or 10 of them, savor them, and be happy with your CHOICE. If the answer is no, then figure out what happened and what might help. Maybe you are stressed and 20 countertop push-ups would do the trick. Maybe you need to do a second set to feel better.

You get to CHOOSE if you want that piece of cake. By being mindful you may find that 3 or 4 bites is all you need. Then you can put down the fork because this food is not forbidden and you know that you can choose to have it again if you want. You may choose to have it all recognizing that you considered the pros and cons and are HAPPY with your decision.

Journaling helps to be mindful what your behaviors are, when they happen, why they happen, how you feel about them, how you handle them, and the choices you end up making. If you are not happy with the behavior, or habit, then we find alternatives so you can feel good about your choices.

 

SLEEP

Sleep is EXTREMELY important. The adrenal gland is part of the endocrine system and is similar to a cell phone battery. Every night most people charge their cell phone, leaving it fresh and ready to make unlimited calls the following day. What happens when the battery is low at the start of a day? Just a few calls and eventually it runs out of juice. Your adrenal gland functions in a similar way.

Each night your body uses sleep to recharge. When you begin the day rested, your 5 systems work much more efficiently. If sleep has been neglected, your body will function at a lower level. Remember, you are what you metabolize; lack of sleep prevents proper metabolizing of nutrients and slows fat loss.

Try to go to bed and get up at the same time every day. This creates a balanced circadian rhythm.  Abnormal circadian rhythms have been associated with obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder.

 

SUMMARY

TO START

  • Sign up on the private Facebook page
  • Be sure you have containers to package your food you prepared in advance for the week
  • Write out your meals for the week
  • Figure out your 3 Whys and write them down
  • Figure out your daily calories (optional)
  • Calendar your exercise and back-up exercise (if you normally walk and it is raining what will you do instead?)
  • Write 3 present, positive affirmations
  • Post on the Facebook page when you have accomplished one or these action items.