Tuesday, January 31, 2012

Catherine's Transformation Tips

Tomorrow marks six weeks 'till my Zumba re-certification with Beto Perez, and it's time to get practical with two crucial tips for figure transformation.

First, if you haven't done a before picture and measurements, get on it!  No one has to see or know.  I've never done it myself, but I think you can take your own picture pretty well with a mirror and a cel phone camera.  The point isn't to get a great- or even good- picture.  The point is that you accept what you look like right now, and you have the courage to record it.  The before picture frees you to get in the gym, go to class, or just head to the garage if that's where you train saying,  "I believe that I can take what I see in that picture, and change it for the better."

The Before Picture is Physical Evidence of Your Belief in Yourself.

Second, decide how you're going to eat, and commit to that every day, and at every meal.  Here's how.  When I'm accelerating toward a specific body transformation goal, as I am now, I plan and record my daily menu in the morning.  Fitday.com and Sparkpeople.com have free trackers you can use.  Even if you don't want to decide your entire daily menu, you can use this commitment technique at every meal:

Prepare your meal, and fix your plate ( yes, I want you to eat all of your meals and snacks at a table) then Stop before you take your first bite.  Pause and commit to the amount of food you have chosen.  Make a promise to yourself that you will eat your meal, and then you will get up and do something else for at least 30 minutes.  If, after that time, you're not satisfied, your may eat something more that is within the boundaries you have set for yourself.  This does not mean you get to go back and eat a trigger food!

Here's how I want you to think about this technique.  We all know that good fitness training requires us to follow a plan in the gym.  I want you to think of your meals for the next six weeks as Nutrition Training.  You are literally training yourself to find and follow an eating plan that gets you to goal.  This is a period where you focus on great behavior, and you get the pleasure of seeing where it takes you.

Even if you forget to eat this way, or you have a sudden bout of stubbornness, I hope you don't but it could happen, you will get vital self- knowledge from this behavior.  Believe me, you can learn a lot from asking yourself why you eat outside the boundaries you set for yourself.  I have learned that my eating habits are an intricate dance between physical hunger, physiological hunger, and emotional hunger.  Triggers can be biological, emotional, or both, and the more you know about how you personally respond to food, the more likely you are to create your authentic ideal body.

So here are the two tips:

1. Take a Picture
2. Decide What and How Much You Will Eat Before Your First Bite.

This stuff works.  I mean it.