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Weight maintanence by_awareness


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Weight maintanence by_awareness

  1. 1. Healthy Weight by Awareness Matthew Hoelscher Miami Executive Coach
  2. 2. I wasn't born fat.
  3. 3. Question? <ul><li>Who can't get up in the morning without a cup of coffee? </li></ul>
  4. 4. Positive vs Negative Addiction <ul><li>Stress and pain are warnings from our body to our conciousness </li></ul><ul><li>  </li></ul><ul><li>Negative addicitions help us hide, numb or ignore the problem </li></ul><ul><li>  </li></ul><ul><li>Positive addicitions face, feel, and solve the problem </li></ul>
  5. 5. Example: Stress <ul><li>Postive Reactions </li></ul><ul><li>  </li></ul><ul><li>Cook </li></ul><ul><li>Dinner Party </li></ul><ul><li>Meditate </li></ul><ul><li>Experience Nature </li></ul><ul><li>Vigorous Excercise </li></ul><ul><li>Tickle your Kids </li></ul><ul><li>Sleep </li></ul><ul><li>Give Time Talents Treasure </li></ul><ul><li>Negative Reactions </li></ul><ul><li>  </li></ul><ul><li>Eat Prepared/Fast Food </li></ul><ul><li>Go out to Eat </li></ul><ul><li>Shop </li></ul><ul><li>Watch TV </li></ul><ul><li>Smoke </li></ul><ul><li>Yell at your Kids </li></ul><ul><li>Stimulants </li></ul><ul><li>Buy on Credit </li></ul>
  6. 6. I drown my kids!
  7. 7. Develop a Positive Addiciton <ul><li>What goal do you want to accomplish? </li></ul><ul><li>  </li></ul><ul><li>How are you going to accomplish it? </li></ul><ul><li>  </li></ul><ul><li>Where are you going to find the strength to accomplish it? </li></ul>
  8. 8. Scuba Diving is my Positive Addiction
  9. 9. Goal: Healthy Weight <ul><li>What is a healthy weight for you? </li></ul><ul><li>  </li></ul><ul><li>How much do you want to eat? </li></ul><ul><li>  </li></ul><ul><li>How much excercise do you want to do? </li></ul><ul><li>  </li></ul><ul><li>How fast do you want to see results? </li></ul><ul><li>  </li></ul><ul><li>What do you want to look like when your at your ideal weight? </li></ul>
  10. 10. My 26th birthday at my max weight of 235 lbs
  11. 11. How to Control Weight <ul><li>What is your definition of food? </li></ul><ul><li>  </li></ul><ul><li>What is the difference between &quot;food&quot; and &quot;industrial imitation food&quot;? </li></ul><ul><li>  </li></ul><ul><li>How many calories did you eat today, this week, this month? </li></ul><ul><li>  </li></ul><ul><li>How many calories did you burn today, this week, this month? </li></ul>
  12. 12. In Defense Of Food , by Michael Pollan
  13. 13. &quot;Food&quot; Defined by Michael Pollan <ul><li>1. Don't eat anything your great grandmother wouldn't recognize as food 2. Avoid food products containing ingredients that are: a. unfamiliar b. unpronounceable c. more than 5 in number d. or that include high-fructose corn syrup 3. Shop the peripheries of the supermarket and stay out of the middle 4. Get out of the supermarket whenever possible </li></ul>
  14. 14. Industrial Imitation Food
  15. 15. Food
  16. 16. What to Eat, Defined by Michael Pollan <ul><li>1. Eat mostly plants, especially leaves 2. You are what what you eat eats too 3. If you have space, buy a freezer 4. Eat like an omnivore 5. Eat well-grown food from healthy soil 6. Eat wild foods when you can </li></ul>
  17. 17. What to Eat, Defined by Michael Pollan <ul><li>7. Be the kind of person who takes supplements 8. Eat more like the French, Italians, Japanese, Indians, or Greeks 9. Regard non-traditional foods with skepticism 10. Don't look for a magic bullet in traditional diets 11. Have a glass of wine with dinner </li></ul>
  18. 18. Food does not require labels or marketing!
  19. 19. How to Eat, Defined by Michael Pollan <ul><li>1. Pay more, eat less 2. Eat meals 3. Do all your eating at a table 4. Don't get your fuel from the same place your car does </li></ul>
  20. 20. How to Eat, by Michael Pollan <ul><li>5. Try not to eat alone 6. Consult your gut 7. Eat slowly 8. Cook, and if you can, plant a garden </li></ul>
  21. 21. Food or &quot;Industrial Imitation Food&quot;?
  22. 22. Excersise <ul><li>Walk </li></ul><ul><li>  </li></ul><ul><li>Bike </li></ul><ul><li>  </li></ul><ul><li>Lift </li></ul><ul><li>  </li></ul><ul><li>Step </li></ul><ul><li>  </li></ul><ul><li>Run </li></ul><ul><li>  </li></ul><ul><li>Kick box </li></ul><ul><li>  </li></ul><ul><li>Dance </li></ul>One hour burns 500 calories (Avg)   What is your current level of fitness?   You will need to work up to higher levels of fitness.
  23. 23. One hour of Spin Class (Cycling) is 800 Calories My sweat, nobody can sweat for you! How can a bottle, pill, food, or marketing claim equal benefits?
  24. 24. Tracking Calories <ul><li>1. Use your smart phone or Ipad </li></ul><ul><li>     </li></ul><ul><li>2. Use a website </li></ul><ul><li>  </li></ul><ul><li> </li></ul><ul><li>  </li></ul><ul><li>3. Use paper and pencil </li></ul><ul><li>  </li></ul><ul><li>Calculate the difference between what you burned and ate? </li></ul><ul><li>  </li></ul><ul><li>Do not try to remember! </li></ul>
  25. 25. Calories in Fat <ul><li>  </li></ul><ul><li>1 pound of fat = 3,500 calories </li></ul><ul><li>  </li></ul><ul><li>Average - 500 calories per day = 1 lb of fat per week </li></ul><ul><li>  </li></ul><ul><li>Average 2000 calories per day, its not hard to cut 500 out </li></ul><ul><li>  </li></ul><ul><li>Exercise 1 hour, 5 times per week to burn another 500 out </li></ul><ul><li>  </li></ul><ul><li>Average - 1000 calories per day to lose 2 lbs of fat = week </li></ul>
  26. 26. Food or &quot;Industrial Imitation Food&quot;?
  27. 27. Body Weight vs Body Fat <ul><li>You did not lose five pounds nor gain five pounds this weekend! </li></ul><ul><li>  </li></ul><ul><li>Your body is made up of: </li></ul><ul><li>  </li></ul><ul><li>1. Bone </li></ul><ul><li>  </li></ul><ul><li>2. Muscle </li></ul><ul><li>  </li></ul><ul><li>3. Fat </li></ul><ul><li>  </li></ul><ul><li>4. Water </li></ul><ul><li>  </li></ul><ul><li>The bathroom scale measures all 4, not fat. </li></ul>
  28. 28. Water Varies A Lot <ul><li>Water weight can very 5lbs or more in your body. </li></ul><ul><li>  </li></ul><ul><li>Human body is about 60% water in adult males and 55% in adult females </li></ul><ul><li>  </li></ul><ul><li>Blood contains almost 70% water </li></ul><ul><li>  </li></ul><ul><li>Body fat contains 10% water </li></ul><ul><li>  </li></ul><ul><li>Bone has 22% water </li></ul><ul><li>  </li></ul><ul><li>Lean muscle tissue contains about 75% water by weight </li></ul>
  29. 29. Food or &quot;Industrial Imitation Food&quot;?
  30. 30. Measure Instead of Weighing <ul><li>Take you body measurements at the beginning and end </li></ul><ul><li>  </li></ul><ul><li>Track the changes in body measurement </li></ul><ul><li>  </li></ul><ul><li>Your stomach will decrease in size </li></ul><ul><li>  </li></ul><ul><li>Your arms and legs may increase </li></ul><ul><li>  </li></ul><ul><li>Your clothes will fit better </li></ul><ul><li>  </li></ul><ul><li>Track and plot your weight over time </li></ul><ul><li>  </li></ul><ul><li>Calculate calories burned to weight loss </li></ul>
  31. 31. My Weight Loss Chart
  32. 32. 10 lbs to 25 lbs in 4 Weeks
  33. 33. Where's Your Strength? <ul><li>What Positive Addictions do you want? </li></ul><ul><li>  </li></ul><ul><li>What are some similar situations you've overcome in the past? </li></ul><ul><li>  </li></ul><ul><li>What will you track? </li></ul><ul><li>  </li></ul><ul><li>How will you hold yourself accountable? </li></ul><ul><li>  </li></ul><ul><li>Where do you get your strength? </li></ul><ul><li>  </li></ul><ul><li>Who will pick you up after a breakdown? </li></ul>
  34. 34. Coaching is a Source of Strength <ul><li>Coaches co-create goals </li></ul><ul><li>  </li></ul><ul><li>Coaches create new learning opportunities </li></ul><ul><li>  </li></ul><ul><li>Coaches co-create accountability structures </li></ul><ul><li>  </li></ul><ul><li>Coaches celebrate little and big victories with you </li></ul><ul><li>  </li></ul><ul><li>Coaches help you up after a break down </li></ul><ul><li>  </li></ul><ul><li>Coaches move you forward from today </li></ul><ul><li>  </li></ul>
  35. 35. Coaches Listen <ul><li>Coaches listen differently then friends or loved ones </li></ul><ul><li>   </li></ul><ul><ul><li>No Preconceived ideas of who you are and what you &quot;should&quot; be doing. </li></ul></ul><ul><li>  </li></ul><ul><ul><li>No Interruptions </li></ul></ul><ul><li>  </li></ul><ul><ul><li>No Judgements </li></ul></ul><ul><li>  </li></ul><ul><ul><li>No Opinions </li></ul></ul><ul><li>  </li></ul><ul><ul><li>No Advice </li></ul></ul><ul><li>  </li></ul>
  36. 36. Coaches Challenge: Treasure Hunt <ul><li>Coaches challenge clients to move forward </li></ul><ul><li>  </li></ul><ul><li>You may accept, reject, or negotiate any challenge offered </li></ul><ul><li>  </li></ul><ul><li>You challenge: Find &quot;food&quot; at your grocery store! </li></ul><ul><li>  </li></ul><ul><ul><li>Plan an hour to shop for real food </li></ul></ul><ul><ul><li>Evaluate what you normally buy as real food or imitation </li></ul></ul><ul><ul><li>Search out real food replacements </li></ul></ul><ul><ul><li>Acknowlege when you are buying and eating imitation food </li></ul></ul><ul><ul><li>Teach someone the difference between food and imitations </li></ul></ul>
  37. 37. Healthy Lifestyle Coaching <ul><li>Two (2) scheduled 30 minute coaching sessions per month </li></ul><ul><li>  </li></ul><ul><li>Set up and Training of a Fat Secret Account </li></ul><ul><li>  </li></ul><ul><li>Weekly review of your Fat Secret Account </li></ul><ul><li>  </li></ul><ul><li>Limited, short phone calls </li></ul><ul><li>  </li></ul><ul><li>Unlimited Text and Email support </li></ul><ul><li>  </li></ul><ul><li>$40 per month </li></ul><ul><li>  </li></ul>
  38. 38. Miami Executive Coach   Matt Hoelscher   305.741.4284   [email_address]