GUIDE & INTRO TO R.Y.M
RESET YOUR METABOLISM INTRODUCTION & GUIDE
Welcome to the RYM program. I am so excited that you are investing the time in yourself to look a little deeper into why your metabolism is frustrating you, how you can make changes to get it working correctly, and see what habits and mindsets may be holding you back.
The standard rules the diet industry lays before us simply do not work because they are based on restriction, deprivation, and self-loathing.
Diets are designed as an all-or-nothing approach, which makes it extremely difficult to stay consistent. (Think about it: How many diets and meal plans have you tried in your lifetime?)
When you can’t stick to these diets, or the “move more eat less” strategy stops working for you, you end up feeling like a failure and then begin to mistrust yourself or your body. You start to lose BELIEF that you can be successful.
And chances are, with all that negative self talk and body shame whirling around inside of your head, you won’t love yourself or your body even if you do lose the weight.
You are as different on the inside metabolically as you are on the outside physically. The weight-loss game is a one-size-fits-all approach and it’s a game you can’t win because it’s not designed specifically for you. You need to become a fat-loss detective instead of a weight-loss dieter.
We spend the time to figure out your individual metabolism, psychological tendencies, and personal preferences. By doing this it’s not a matter of if you will change your body, but when.
This may take time and patience. You could hit your target on the first try or it may take additional time to continue to tweak your exercise and nutrients to find what works for you.
Look at it this way. You have spent years trying different pre-packaged solutions with temporary or no results. Why not take a few weeks to discover what works for you and stop searching for the next best thing?
First some explanation on how menopause affects your metabolism.
HORMONES AND WEIGHT LOSS
One of the most distressing things about changing hormones is the spread of weight to the middle. Even women who do not gain much weight during menopause notice increased fat storage around the middle and/or experience a more difficult time getting rid of menopausal belly fat.
In response to these changes, most women turn to the standard diet advice to eat less and exercise more. Because the female physiology is sensitive to stress during menopause, and it registers the typical approach to dieting as a stress, this is the exact wrong approach and often makes the situation worse.
So, when conventional wisdom doesn’t work they start searching for other diet plans that might work for them. After months and years of yo-yo dieting, their metabolism takes a bigger hit because it is so confused. This causes their set point – the point at which their body likes to keep their weight – to go up, keeping them at a higher “natural” weight.
Then, when they try to lose weight, their body defends that higher weight, making weight loss more difficult.
But just as your set point gets changed to a higher level, it’s also possible to lower it. The secret is to work with, not against, your body’s chemistry.
FOCUS OF THE PROGRAM
Many of my clients struggle with eating healthy and some find it hard to make time for exercise. They are motivated to change so they adjust their eating patterns, usually in an unhealthy way. After depriving themselves, they end up binging on the very foods they dedicated themselves to cutting out. This leads to guilt and feeling bad about themselves, which creates a bad cycle of either starving themselves, over-exercising, or telling themselves they can’t succeed so why even try.
I find that women are much harder on themselves than men. We take on a lot and expect more from ourselves than we expect from others. We tend to go a million miles per hour and don’t take time to slow down and observe our actions. Also, women in menopause or peri-menopause have an especially hard time since our emotions can be all over the place – something I call “crazy brain” – and the weight is downright stubborn in letting go.
You goal isn’t to cut out foods and follow a “diet” plan, though I will provide food guidance. Your goal is to be mindful of when you eat, what you eat, why you eat, how much you eat, and how you feel when you eat.
Rather than indiscriminately cutting calories and dealing with the constant hunger, unrelenting cravings, and low energy that come with it, we use food to balance these sensations so you are operating from a place of strength. We will focus on Appetite, Cravings, and Energy (ACE), and this it will enable you to stick with the program.
Over the next 21 days, you will receive the tools to create an attainable LIFESTYLE of good habits for a healthier YOU! You will finally understand your body, your mindset, and have a road-map to follow to reset your metabolism.
A NEW BEGINNING
This program is designed to work with your individual body chemistry. The basics will start off the same, but by charting your progress, or lack thereof, we will discover a path that leads you to your desired result.
We will work on breaking habit cycles and will find new pathways to handle destructive behaviors.
Over the next 3 weeks we will focus on learning how to:
- Break Old Habits
- Create New, Healthy Habits
- Eat Well and Gain Energy
- Move More and Feel Great
- Substantially Reduce Cravings
- Take Time on Self-Reflection
- Reduce Stress
- Celebrate Yourself
We will provide you with activities to develop skills that will enable you to use these principles in your everyday life.
Here’s what you will need:
- An accurate food scale, measuring cups, and measuring spoons
- Containers for food storage, preferably glass, and mason jars
- A Tabata App
- Comfortable walking shoes
- A journal (optional but very helpful)
There are 6 parts to the program:
Don’t get overwhelmed! Each is short and easy and shouldn’t take up a lot of your day, and we will take them step by step.
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, new recipe ideas, cool food and exercise hacks, and sharing in each others successes, you can be excited and look forward to sharing your new, healthy lifestyle.
There is a reason that community is listed first – 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.
Every day you will receive uplifting and motivational messages to help you on this exciting journey along with a daily challenge to keep your head in the game.
The team is put into place to encourage each other which is why daily connection is important not only to your success but to the success of others.
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.
Your daily participation responding to challenges, posting a picture of a tasty meal and the recipe, keeping the team updated on your progress, posting tips you have found to help you – all of these go a long way to their success and, more importantly, to yours.
Shades of Gray
Nutrition is not black-and-white, but gray. There are individual reactions to food that may apply to one person but not another. The choice to have a diet Coke because it has zero calories may or may not be a wise choice for you. For you, this practice may cause cravings later, but for someone else it could kill the desire for sweets. Typical weight-loss models completely ignore individual reactions to food.
Think of food as fuel.
A doughnut and a chicken breast may have the same number of calories, but one food will give sustained energy, decrease hunger, and blunt cravings. The other will provide less consistent energy, speak more to your fat cells than your muscle, and increases cravings. Quality of food matters
We will all start with a formula of 45% protein, 30% carbohydrate, 25% fat, 16g of sugar, and 1,500 mg of sodium a day. While these ratios work for most people, there is a chance that the ratios we start with may not work for you so it may take some tweaking. This is where your sleuthing skills and journaling come in and where I can guide you to achieve optimal health. *These are guidelines. Do your best to stay within the guidelines. You may go above or below, so don’t stress about it. Remember to be kind and forgiving to yourself.
Maybe you need less protein and more fat.
Maybe you need more fat and less carbs.
You will determine what is working for you by your clothes fitting better and by measure your ACE.
You will rate you ACE – Appetite, Cravings, and Energy, scores daily, on a 1-10 scale with 1 low and 10 being high and journal them. Your hunger and cravings should consistently be below 5 and your energy consistently above 6.
We will fine tune your program to find your optimal ratios. After a while you will understand, without logging your foods, how to eat for your metabolism. This may take time and patience, but the great thing is that once you understand your body, you no longer need to be frustrated.
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.
Sugar consumption will be our number 1 nutrient focus, since we are focusing on cutting fat, and sugar is the biggest culprit for belly fat.
We will be using the myfitnesspal app to focus on the nutrient ratios of food instead of telling you what foods to eat and not to eat. Be sure to 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.
This creates awareness of your habits. This understanding of the habits you have developed creates your “ah ha” moments.
These habits create your CHOICES. By being mindful of the food you are eating, you can now CHOOSE to eat differently. The key is to be aware of your CHOICES and be ok with them. You may decide that eating a cookie is worth the calories, or you may adjust for those calories later. You may look at the cookie and decide it’s just not worth the calories (WTC) and will CHOOSE not to eat it. Whatever your decision, you need to understand it and not punish yourself.
Every action has a compensatory reaction.
Meals are not separate and distinct. What you eat — or don’t eat — for breakfast will impact how much you eat and what you crave to eat for lunch, which will have the same impact on dinner. Your choices at one meal directly influence your decisions at the next meal, and this determines fat loss or fat gain. Don’t eat less, eat smarter.
To keep your blood sugar in check, you will be eating every 3-4 hours. Since sugar breaks down and is absorbed quickly into your system, it is important NOT to eat your carbohydrates first or alone, but to have protein, fat, and carbohydrates (PFC) in every meal and snack. An easy way to remember this is eat PFC every 3.
If it is your habit to grab a banana to eat because it is easy, that banana will break down quickly into sugar and create more fat storage. Find a snack that works for you and stays in line with your goals. Even if you are not hungry, grabbing a small snack with PFC, such has half a food bar, will keep your blood sugars level.
To make it easier for you, there are food recommendations under the Nutrition section of the members only page, a sample 3-day meal plan, and recipes for meals and snacks you can follow.
Remember, we are on an exploration to find what works for you to stay fit and healthy, so it will take some extra work. But once it’s done and you understand your body’s needs, you will lessen any future confusion, stress, and anxiety.
If there are times you just can’t log your foods or you don’t eat your PFC, please don’t beat yourself up. Give yourself a mental hug, take a deep breath, and decide to do it tomorrow. You can catch up when you have some down time.
There are a lot of food hacks, tips, and ideas on the site for you to implement into your life. Try them out and find one’s that work for you
Once a week, weekends are usually the best, take time for OPPS
- Organize your weekly meals and snacks
- Purchase your ingredients
- Prepare the ingredients
- Store them in containers
YOUR EXERCISE PLAN
First, we want to focus on fat loss. There is more than one destination for a calorie, and the type of activity you do determines what form those calories will take.
Many of you may be hard-core exercisers while others may feel queasy just driving past a gym. Wherever you are on this continuum is perfect.
Since your goal is to lower your stress levels and reset your metabolism, we will focus on exercises that meet those requirements. Yes, you will burn more calories if you do cardio at a higher level, but due to the stress on the body and higher cortisol levels that stress brings, you will maintain weight and fat.
Ideally, you will exercise 5-6 days per week. This will be no problem for some of you while other may wonder where they are going to fit it into their schedule. Since the program is about lowering your stress and cortisol levels, you will do what you can with the goal being 5-6 days of exercise.
You will optimally perform high intensity exercise (HIIT) for 30 minutes followed by 30 minutes of low-moderate level cardio twice per week. An additional 60 minutes of low-moderate level cardio is recommended 3-4 days per week.
A more detailed description of your exercise is listed in the RYM The What & Whys of Exercise on your members’ page
The high-intensity training is very powerful in turning weight loss into fat loss. It is the most effective form of activity that pushes extra calories toward lean tissue growth.
The low-moderate cardio also burns fat without raising cortisol levels. This will vary from person to person. Your determining factor will be your rate of perceived exertion (RPE). If you cannot hold a conversation while performing your cardio, then your level is too high. It may be a slow walk for some or a slow jog for others. You level should be a 4 on an RPE scale of 1-10.
Want to know the #1 reason that diets don’t work? Because they’re missing one HUGE component…MINDSET! When you try to change the way you eat, but not the way you THINK, you’re not going to see the progress you want. To experience lasting change, your mindset must also shift. You must BELIEVE that you can and will be successful.
If weight has been an issue during your life before menopause, the question to ask yourself may well be, “how much do you like and accept yourself?”
As women, we are so used to comparing ourselves to other women that it can sometimes make us self-critical, and we tend to be very hard on ourselves. There are also women who use their weight as protection from harsh or negative feelings or are resistant to letting go of negative feelings.
Food can be a tool to help us thrive or diminish our spark, and even eating the healthiest of foods won’t matter if you’re still relating to food and your body in a dysfunctional way.
Some thoughts to ponder:
- Do you engage in emotionally charged eating?
- What are you saying to yourself if you don’t complete something or if you make a mistake?
- What gets in the way of you taking regular, loving care of yourself?
- Can you pat yourself on the back and 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 program brings up all amid the craziness of life?
When you’re struggling with your body image and your relationship to food, you may not think of your body as something to be grateful for. Instead, you might think of your body as something that causes you problems or holds you back in life.
On our journey, we will be talking a lot out mindset and habits that create this mindset.
We will focus on POSITIVE self-talk. You will be writing out PRESENT, POSITIVE affirmations. An example would be “I journal my food daily and take great pride in my accomplishment.” It would NOT be “I never forgot to daily journal my food.” Look at your everyday life and see where you put a negative in a place that could be a positive.
It is very helpful to have a journal to write down positive self-talk statements to read aloud to yourself every morning and before bed to help reinforce them.
When you walk out the door and realize you left something in the house, do you say “I forget xyz” or go back and tell yourself, “I remembered xyz?” Your subconscious takes in these words and stores them in your files. Saying “I remembered” will create the habit of remembering. Saying “I forgot” creates the habit of forgetting.
A food example would be “I always eat too much when I go to a party.” Why tell yourself that? Why not say, “I’m able to focus on the people instead of the food when I go to a party and CHOOSE to stand far away from temptations.” Even if this has not been your experience in the past, when you repeat this enough, and VISUALIZE yourself doing it, your subconscious will begin to believe it and you will act accordingly.
Belief is one of the top reasons people either fail to start or follow through with a program. Is it belief in the program? People may tell themselves that, but the real lack of belief is in themselves.
Maybe you have decided to try this program because what you have been doing is not working for you. Maybe you have never tried a program and are ready to start eating healthier and treating yourself better. Either way, no matter how excited or determined you are, the seeds of doubt are still germinating in your subconscious. Don’t fight those doubts. Understand they are there and be ready for them when they decide to sprout, because they will pop up.
Visualization a very big part of mindset. Just as gymnast pictures their self perfectly performing their routine, you too can picture yourself turning down that piece of cake or going to the gym.
Mindset also includes setting your intention for the day, week, and month.
Know a big meeting is coming up where there will be a lot of tempting food? Set your intention to carefully consider what is in front of you and choose foods that align with your goals. Or eat before/after the meeting and picture yourself saying, “no thank you, I’m not hungry” when food is offered.
Maybe it’s tough for you to make time to exercise. Set your intention to workout out – plan it by putting out your clothes in advance the night before, visualize it, experience the feelings of pride after you are done. Most importantly, WRITE DOWN your intention for the next day in your journal.
What will your mindset be during the next 21 days? Decide in advance.
Instead of starving yourself, trying the next new/fad diet, working out like a madwoman, or completely abstaining from all the foods you truly enjoy, you will get a lot further, in a more sustainable fashion, when implementing mindfulness.
When applied to your relationship with food and your body, mindfulness can create all the difference in how you look, feel, weigh, interact with others, and connect to your life and body.
By being mindful you will be able to take a moment to think about your choices – or lack of making a choice – and reflect on why that choice is being made.
We will also be talking about being mindful of our habits and understanding these habits. Only through purposeful reflection do we understand ourselves and make meaningful changes that LAST.
Pay attention. Take time to under how lifestyle and stress impacts your eating patterns, then adjust your approach accordingly in a direction that leads you to your desired outcome. This is how you begin to balance your metabolism.
Be more mindful while eating and making food choices. Let your mind talk to your body to see if you are truly hungry and your body talk to your mind to find out what you truly need, instead of reacting by habit.
This is another great opportunity to use your journal to write down your revelations and reflect on them.
We will make small changes towards a healthier lifestyle; so much easier than pushing yourself too hard jut to end up being frustrated with yourself when you are not able to keep up.
Celebrate the big AND small accomplishments, and take some time to relax and recharge.
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.
LET’S GET STARTED!!!
The whole point of this program is carving out time and space for you. To reconnect with yourself and your body to begin creating sustainable shifts one step at a time.
I know how quickly time passes and how easy it can be to flake out on our commitments to ourselves when we’re busy, busy, busy. We end up putting others before ourselves.
You are so worth the time and energy, and if you get stuck, we’re here to support you and cheer you on.
The private Facebook group is the best place for you to personally connect with others and receive a bit of coaching from me throughout the RYM Program. As women, we tend to go through similar challenges, so it is also a great place to help you stay motivated and receive support. I invite you to use this group to your advantage. Participate to stay engaged and to receive and provide encouragement.
You will be receiving daily Facebook posts with information, motivation, tips, and a daily challenge. I invite you to read each day’s Facebook post and take time to understand and reflect on its content.
Through the course of the 21 days we will add small goals for you to accomplish. Take the challenges to heart and embrace them as a new beginning. By actively engaging in these challenges, you are taking action and building belief in yourself DAILY.
Remember, that we are building positivity and belief. You may talk about challenges you are experiencing, but it is NOT a place to complain. Complaining accomplishes nothing, especially for yourself.
Here are your first two assignments:
- Set your intention for the coming week – this will include your goals, your mindset, and your activity level.
- Clean out your cupboard of any “trigger” foods. These are foods that are near impossible for you to stop eating. If there are cookies in your cupboard but you never go near them, then this is not a trigger food. Unhealthy, yes, but if you can stay away from them then don’t worry about them. Conversely you may have almonds in your cupboard that you can’t get enough of. Yes, they are healthy, but too much of a healthy thing such as almonds still piles on calories and fat. They are a trigger food and should be removed.
Keep this guide handy for reference. The guide is also available on the website in the Members’ Section. There is also a document called RYM in a Nutshell that lists the very basics of the program for easy reference.