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December 2009 |
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| As I sat doing weigh-ins for the holiday health challenge, it became apparent that I needed to write on this topic again – managing setbacks. So many folks came in predicting the worst because they hadn’t been perfect over the holiday season. Many were surprised that their predications were off and “not as bad as they thought!” Fortunately there is team support to follow through on the weigh-ins otherwise I’m guessing that most people would avoid the scale until January and then maybe not get on for several months. Remember folks – knowledge is power. Many people were actually motivated when they found out that their mini setback had not caused a creep in size! Most needed to be reminded that they probably had never lost a pound or two over Thanksgiving ever so even being down a smidge was a great accomplishment. |
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Setbacks are inevitable. Period. Your ability to acknowledge them and come back from them is your strength! So, what to do:
1. Recognize the setback situation – when, how it happened.
2. What new behaviors can you put in place to minimize or avoid the setback in the future?
a. Workout a bit more in preparation for holiday indulgence.
b. Wear snug pants that look great but are a reminder to you when you’re tempted to indulge.
c. Focus on other activities other than just sitting round the table and eating.
2. Go back to the basics swiftly – exercise vigorously at least 5 days a week, monitor your caloric balance and step 3 – no excuses on 1 and 2!
3. Don’t compare your progress to where you were before the setback – focus on the baby steps that you move you forward.
4. Avoid striving for perfection – it’s overrated! :-)
Over the past month and a half I’ve had to adapt to a new routine which prohibits running, riding or even pool running. I’ve kicked up my swim routine, added in another weekly weight training workout and have had to aggressively adjust my calorie intake.
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Over Thanksgiving, I wore the snug jeans and these were a constant reminder that another helping of this or that would lead to the “loosened button” syndrome which I was determined to avoid. Yep, it sucks not to be able to do the things I love to do but it’s just temporary so figuring out the best alternative is a much better use of energy than wallowing in the weight (literally) of what I can’t do. I added another layer of accountability and had to employ some of the basics again to help me adjust to a new schedule – daily weigh in, writing down. I look forward to being back to the old routine in January and starting back from a new place but being grateful that I can do what I can right now.
There are 2 more weeks until years’ end – it’s not too late to adjust for any setbacks you’ve perhaps had over weeks, months or even this year.
Recently one of our clients came back after a two year “gap” and I applaud her for her courage and determination to jump back on the bandwagon – it’s never too late! The sooner you acknowledge the setback, the better! Her strength lay in her ability to come up with a great attitude and she didn’t wait until New Year. Huge kudo’s to her for taking that baby step.
A big congratulations to all of those who will be “Back Again in 2010”. This is indeed a testament to your commitment to your health! Please read more about annual renewals below. |
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This year we had a much greater base of clients and we are very happy that we’ll be working with the vast majority of you again in 2010. 80% of you are Back Again in 2010. We invite any golden oldies or folks who’ve taken a hiatus to join us again in 2010 for a new year of fitness and healthy living. We have 20 annual slots up for grabs. Last year we sold out so grab them before they’re gone.
For any annual clients who refer a new annual client to Rough-Fit you will receive ONE FULL SESSION free. Two clients – two months free etc. So recruit your friends and family on board – remember weight loss or gain is socially contagious – yep research confirms this! Remember they must be direct for us to pay a referral fee. |
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This year Bill Hegardt organized an informal 5k/10k run/walk whatever. Thanks to the team that showed up and contributed their “Turkey Trot entry fees” and cans of food. Bill dropped off a dozen cans of food and $140 to the Orange County Rescue Mission. GREAT IDEA BILL!! Thank you for initiating this.
So far on the Holiday Health Challenge 394 pounds have been lost – With-U is going to donate a pound of food for every additional pound lost over the 500lb mark so those of you on HHC, get moving… :-) |
Beginning in January we will be switching the newsletter format so this is the last time that you will see the newsletter in this format. After 7 ½ years we’re updating to an easier model. The old newsletters will still be accessible and the tips and other information are being added to the library.
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We have seen some incredible results this year from people who participated in the newly formatted Incentive Programs. Over the years we have always had incentives but continue to refine them based on feedback and new technologies.
We will have a brand new look and feel to the POG’s in January and all incentives will be open to everyone. We strongly encourage Rough-Fit members to participate as these are the only incentive programs that we will be running throughout the year but now you can have friends, family, co-workers, remote friends and family participate alongside you.
The first two are listed below and the next incentive starts January 15th!
STRIP With-U – SPARE TIRE REDUCTION INCENTIVE PROGRAM!
That’s right, take it off baby – be in great shape for Valentine’s day and manage the muffin top this year!
WOW With-U – Working on Wellness
Yep – that’s what we hear a lot of – I’m working on it. This program will help you be more consistent with overcoming those little challenges that constantly get in the way.
Current Rough-Fit members and those who completed the Holiday Health Challenge can use these 2 links to sign up:
Sign up now for all four $100 or
get a team together for the STRIP WITH-U program - $40
If you are signing up for the firsts time, please register here. |
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Below Greg shares how he stays motivated and grounded through the year. The incentive programs include all 6 aspects of Greg’s challenge throughout the year to help you stay on track. My team and I are meeting for breakfast next week to share what we will do next year. A big thank you to Greg for sharing!
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I don't really do New Year's Resolutions. Why do we need a "new" year to make goals and think about what we'd like to accomplish? I think having goals and challenging yourself should be an ongoing process that you modify throughout the year. I also think New Year's resolutions don't really mean a whole lot. Everyone comes up with them and hardly anyone sticks to it. For these reasons I try to stay away from them.
However, the new year is a special, if arbitrary marker. I concede that it's a fun tradition to look forward and think about your life and aspects that you would like to work on. So for the past 2 years I have come up with a compromise on the topic. I take on what is referred to (by me and one friend of mine - her idea) as the Kurt Hahn Challenge.
Kurt Hahn is an international educator who was involved in founding Outward Bound among other things, and Wikipedia describes his philosophy below.
"Hahn's educational philosophy was based on respect for adolescents, whom he believed to possess an innate decency and moral sense, but who were, he believed, corrupted by society as they aged. He believed that education could prevent this corruption, if students were given opportunities for personal leadership and to see the results of their own actions."
He lists 6 declines of modern youth, and each year I make plans to make sure I do not fall victim to these declines. They are:
- Decline of Fitness due to modern methods of locomotion;
- Decline of Initiative and Enterprise due to the widespread disease of spectatoritis;
- Decline of Memory and Imagination due to the confused restlessness of modern life;
- Decline of Skill and Care due to the weakened tradition of craftsmanship;
- Decline of Self-discipline due to the ever-present availability of stimulants and tranquilizers;
- Decline of Compassion due to the unseemly haste with which modern life is conducted or as William Temple called “spiritual death”.
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So here is the challenge. For each category, find one thing to work on...
For the decline of fitness - set some fitness goals, stay active, challenge yourself to do something new, or go faster or farther.
For the decline of initiative and enterprise - Have an Adventure!Go out and do something amazing and be inspired by nature and the world around you.
For the decline of memory and imagination - Set goals and allot time for Reflection.
For the decline of skill and care - Learn a new skill. Whether its simple or complex.
For the decline of self-discipline - Commit yourself to being disciplined enough to reduce or eliminate a particular artificial stimulant from your life (TV, CPU, blackberry, Facebook etc.)
For the decline of compassion - Volunteer! Doing anything, it's as simple as that.
This year, I accomplished something in each decline of modern youth, even if it was small. I definitely didn't follow the plan that I had mapped out at the beginning, but going through the year with this framework keeps me grounded and moving in a positive direction.
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Our final featured client of the year – Sheila B. At the beginning of 2009, I had one of the most difficult conversations with Sheila about how we could get her to a healthier place in 2009. She was diligent about working out and she showed up with a smile each day. But I knew she could do more to help move her to a healthier place. I could’ve let her continue to mosey along in Rough-Fit and been content that “at least she was working out 5 days a week and she was strong.” I think Sheila is a fantastic, vibrant person who was selling herself short in the health department. With much trepidation (this is not easy), I gave her a kick in the pants to challenge her vision of herself. The rest is history.
Sheila stepped up to the challenge and boy did she deliver for herself! Her biggest realization was that she had the tools, she just needed to apply them. And, when she did – they worked! Yes, she worked with a separate weight loss program alongside Rough-Fit but her biggest learning was that their methodology was the same as ours - based on science and on small goals, sticking to the plan and learning to change behaviors one step at a time. Sheila stayed the course with Rough-Fit even though her company moved to Texas in April and she found herself alongside the masses looking for new employment.
I applaud her efforts and am unbelievably thrilled to see her end out the year with a ½ marathon PR, new clothes size, new job(last week) and new zest for life! WAY TO GO SHEILS!
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When did you join Rough-Fit and what motivated you to join?
I joined Rough-Fit in April 2006. I was in a rut working out in the gym and my friends Donna, Lori and Jasmine recommended I check out Rough-Fit.
What exercise did you do prior to joining?
Although not always consistent, I would go to the gym (treadmill, elliptical, weight machines) bike ride in summer to train for MS bike ride, and swim once a week at the local high school pool.
What do you enjoy most about the program?
Is there enough room to list them all?
I love the program’s holistic approach to good health. Rough-Fit is not just an exercise program but it also incorporates nutrition, motivation, inspiration, managing challenges and provides tools so I can be the best healthiest me.
Our trainers are the best …..Lindsey, Greg, Jenny. Each has their own style and I enjoy the variety. No session is the same so it keeps the workouts fresh and interesting. Also the support staff is fantastic…..Jeannine, Lauryn and the others always responding quickly to POG questions, race day logistics, and Rough-Fit program and website issues. |
I enjoy working out with a fantastic group of people. Each person in the class is supportive of each other and we all have a common goal to be healthy and have fun :-)
Rough-Fit also provides tools to help reach my goals. I really like the POG system, mileage logs, and discussion boards. I enjoy checking the site to see where the group is meeting to exercise on the weekends.
Also, Rough-Fit is what gets me up and moving in the morning. I love that I am done with my exercise by 7am and I feel great the whole day.
What is the most challenging part of the program for you?
Getting up at 5am to be on time for class at 6am and finding a place to shower since it is too far for me to drive home to Newport Beach and be at work on time.
What progress have you made to date?
Before I stated Rough-Fit, I did not run or wog (walk/jog). Since Rough-Fit, I have participated in 2 Camp Pendleton Mud Runs, 2 half marathons, numerous 5Ks. Also I took a triathlon training and Irish dance class. I love the variety of exercise Rough-Fit offers. I have shed 67 lbs and I look and feel fabulous :-) My running has improved and I can now keep pace with faster runners.
Have you learned anything about / made any changes to your nutrition?
Key to nutrition is awareness so you must write down your food intake in a food diary. Also, simple foods are best…..fruits, vegetables, and lean meats and watch the portion size.
How has this impacted your daily living and how are you different today vs. when you first started Rough-Fit?
I finally learned to not only listen to Lindsey and the trainers but to follow through on their recommendations. My overall health is a priority in my routine and I exercise and watch my calorie intake daily.
This year I was laid off from my job and it took me 8 months to secure new employment. Rough-Fit was my anchor during this rough period. It got me up and out each morning and set the tone for the day. I could not control the economy, but I could control my health through exercise, healthy eating and clear mind.
Has it been easy to stay committed?
I am committed, but it is hard especially on cold wet mornings. It helps to know that I must show up since the others in the group will be expecting to see me. .
What are your long term goals?
I would like to earn a California Dreaming Jacket which means running in the Surf City, San Francisco and Long Beach half or full marathons with in a 2 year period. I did Long Beach in Oct, so next is Surf City and SF. Also, I would like to try out an organized Triathlon. Entering races and training with Rough-Fitters are concrete steps to reaching my goal. Also I would like to shed the remainder of my excess weight. |
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