Hi Friend!
This past weekend, I went to the wake and funeral for the mom of an old friend, someone from my crew from back in the day. It was so sad. Car accident as a passenger. Passenger died. Driver lived. My friend was the first person you'd greet in the family line. No one ever wants to be the first person. I was the first of our friends there and I'm glad I was because you could tell she was so happy to see me and vice versa that it relaxed her a bit.
Funerals are beyond sad, and weirdly they make you feel better. It always feels good to see your people at a funeral, especially when you haven't seen them in a while and at this one, I saw a huge portion of my crew from elementary school and up. One of the unique things that happened while everyone was catching up was a story one of my dear friends shared about her run in with a unexpected illness, her response to it and the unintended results. Her story was so powerful, I called her and asked if I could share it, and it's the inspiration behind today's newsletter.
3 Tips for Weight Loss 1. Drink Less (Beer) 2. Eat More (Food) 3. Move More
1. Drink Less (Beer) My friend was experiencing pain in her stomach area, after the winter break holidays, and decided to go to the hospital. The doctors diagnosed her with acute Pancreitis. One of the possible causes was drinking alcohol. My friend wanting to get out of pain, quit drinking on the spot.
Fast forward 8 months or now 9, and she's down 55 lbs.
No one ever wants to have pain or unexplained pain. No one ever wants to get labeled with a negative health diagnosis. No one ever wants to have to give up something they enjoy.
But pain and diagnoses can be motivators and it was for my friend.
She has now joined the "I don't drink" and "I never drink" clubs. And the unexpected rewards have been worth it so far.
- No pain
- Decreased pancreatitis symptoms
- Weight Loss
- Increased energy
- Increased drive & motivation
- Increased productivity
- Increased happiness
- Decreased procrastination
- Decreased inches and dress size
She told me she gets more done. She puts fewer things off now and just does them. Her kids are all in school now full time and she feels super productive. She's working on home projects. She's inspired her best friend and her sibling to quit drinking too on their own accords. She didn't suggest they do it. They saw how her life has transformed from quitting drinking and it was inspiring, so they jumped on board too.
Here are some of the things she said to me and again said I could share: - I should just go to bed (if I'm not going to stay up and drink).
- I organized my file cabinets.
- I'm doing projects, I've put off for years.
- I don't want to have a hangover. I like not having a hangover.
- I've survived concerts without drinking.
- I went into a girls weekend and didn't want a drink.
- I used to need my wine at the end of the day. I don't anymore.
- I heard, the minute you turn 40, all these ailments would start, and they did.
- Our parents always had beers in the fridge.
- Other friends parents didn't.
- I just stopped looking at myself after 8 years home with the kids.
- I lost so much weight, I had to buy new clothes.
- I used to drink a beer or glass of wine every day, but then it didn't do anything for me, so 1 drink became 3-5 drinks / day and this was during the week. Weekends were even more.
I'm not telling you to quit drinking. No judgment here. However do consider if you're having trouble getting the scale to move, if you like to participate in adult beverages, their consumption, may be holding you back. Especially the caretakers of children who stay home all day and/or people who use alcohol as a coping mechanism for stress. If 1 drink / day has become more than 1 drink / day, especially on the weekdays, then it may be worth considering.
My friend remarked she has a 55lb child. I said, so you basically lost a kid. And she said, "Yeah! I guess so."
Remember: - No pain
- Decreased pancreatitis symptoms
- Weight Loss
- Increased energy
- Increased drive & motivation
- Increased productivity
- Increased happiness
- Decreased procrastination
- Decreased inches and dress size
2. Eat More (Food) |
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"The evidence is clear. Distortions in feeding create distortions in food intake and growth. - Trying to get a child to eat more food than he wants can make him too fat.
- Trying to get a child to eat less food than he wants can make him too fat.
- Trying to get a child to eat certain foods or avoid certain others can make him too fat.
- Failing to provide a child with structure and support can make him too fat."
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So what do you do for kids, adults, humans and yourself?
- You schedule meal times (breakfast, lunch, dinner and snacks).
- You serve meals family style.
- Make sure there is something (1-2 items) for everyone at the meal.
- Make sure there is a protein, fat, veggies / fruits, dairy, starches / bread @ each meal.
- Everyone eats until their content and satisfied.
- Repeat this at each meal.
- Do this 7 days a week, 365 days a year.
What will happen, is you, the adults, the children, the humans will eventually learn content and fullness. If you don't already eat meals at set times, 7 days a week, then some meals you may go into extra hungry and overeat. Overeating is the easiest way to put on weight, especially if you go into dinner starving and overeat right before bedtime. Hello snoring, disrupted sleep and waking up sluggish and non-energized, get me a coffee so I can feel normal, but skip breakfast because I'm still full from last nights meal, thereby restarting the yo-yo again.
Eat more often and you'll eventually return to the weight your supposed to have.
Here's how much food, I suggest to my clients when they're looking to lose weight. That's a lot of food, when you think about it. Do that at regular meal times and you won't be hungry and you'll learn content and fullness real quick and then eventually you'll begin to naturally lose weight for a myriad of reasons, one of which is you won't be overeating on the regular anymore. |
| | | | 3. Move more. Life gets full and quick. The older you get the more responsibilities and stuff you tend to accumulate and before you know it, you find yourself in the sedentary category vs the active category.
Ricardo moved from Brazil 2 years ago for work and he found himself feeling blessed with responsibilities and a growing family, but also very sedentary and inactive. He had a doctors appointment with a new doctor and was unpleasantly surprised with the results of his visit. He didn't have the health he'd always enjoyed and if he didn't make changes to his lifestyle asap, it was only going to get worse. So, Ricardo being Ricardo, he took action and he took it of the massive kind.
Ricardo went from 0 activity to: - strength training with us in boot camp 3x/wk,
- playing basketball 1-2x/wk and playing soccer 1-2x/wk (either 2 days of basketball and 1 day of soccer or 2 days of soccer and 1 day of basketball).
- He also does sprints (100 yds or 15sec on a bike) and/or distance (8-10miles) 2-3x/wk and occasionally substitutes tennis for one of his run days.
He also changed the way he ate (frequency, food selection and amounts) and did this while being a part of a family, which can be difficult as many people know.
Ricardo had pretty amazing results. - I feel comfortable saying he was our 2017 CYBBC Member of the Year for his efforts and results.
- 45 lbs of weight loss in less than 1 calendar year.
- 10% BF loss.
- From: Most out of shape in his life and possibly in boot camp.
- To: The most in shape in his life and arguably the most fit member in boot camp.
- He's progressed from the weight loss meal plan to the weight maintenance.
- He can participate in joy foods and he's learned when enough is enough.
- He can bounce back to his ideal body weight with little effort.
- He's the fastest, full court bear crawler (faster than Madeline and Mike C).
- He kept training even when he broke a finger during Jiu Jitsu practice.
Here's a video of Ricardo sharing his experience.
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| | | Pretty powerful video from Ricardo. I remember him telling me during our strategy session call, what would happen if he didn't make these changes now?
What happens if you don't change it? If I don’t change it now, not much happens. I'll stay the same and stay on the same path I've been on the last 5 years, which hasn’t been good. I'm looking at this as a personal challenge. I'm really good at completing things and seeing them through. In my 20’s it was easy for me to lose weight. Now it’s harder. I've tried it before, but not with exercising or improving my diet. Why will you be successful? I'll be successful b/c I want to prove it to myself that I can do it.
I think he knows himself well and he's been right on the money.
Take home message. Consider:
- drinking less alcohol, if the scale hasn't budged
- eating more often, more frequently and more consistently to move the scale
- making regular & consistent time to move and then moving
They're making change happen. You can too.
Feeling inspired and impressed,
Coach Mike
p.s. If you think I can help you, reply and let me know.
p.p.s. all month long is guest month at boot camp. If you know someone who'd love what we do, refer them here. |
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