Is your goal a SMART goal? Do you have enough motivating factors to out do your fears?

2. Quote

3. About me
I meet people struggling every day
with feeling confidence and not loving
their bodies. Not understanding where
to start, or how to lose weight, trying
every diet and failing..
I’m passionate about helping anyone
that desires change, feel better by
helping them reclaim their health
through making better food choices,
being more active and helping manage
their stress with an effective plan.

4. Outline
-Make the commitment, set your goal
-Prepare and plan
-Scale, Measurements and photos
-What’s your why
-Create your own SMART goal
-What are your fears?
-What are your motivating factors?
-Get accountability

5. Setting a weight or fat
loss goal is tough.
How much do you need to lose and how
do you calculate that number?

6. Goal
Most of us approach a weight loss goal by
choosing a number based on what we
used to weigh or, what we've always
wanted to weigh.

7. Make a
commitment
Long-term weight loss takes
time and effort — and a
long-term commitment. Make
sure that you're ready to make
permanent changes and that
you do so for the right
reasons.

8. Focus
To stay committed to your
weight loss, you need to be
focused. It takes a lot of
mental and physical energy to
change your habits.

9. Life and stress
So as you're planning new
weight-loss-related lifestyle changes,
make a plan to address other stresses
in your life first, such as financial
problems or relationship conflicts.
While these stresses may never go
away completely, managing them
better should improve your ability to
focus on achieving a healthier lifestyle.
Once you're ready to launch your
weight-loss plan, set a start date.

10. Find your inner
motivation
No one else can make you
lose weight.
You must undertake diet and
exercise changes to please
yourself.
What's going to give you the
burning drive to stick to your
weight-loss plan?

11. Support
Join Power UP Basic, a group
filled with people who will
listen to your concerns and
feelings.
Post your questions, your
goals, and challenges.
This group can also offer
accountability, which can be a
strong motivation to stick to
your weight-loss goals.

12. Choose a
modest goal
If you're losing weight for
your health, your goal might
be more modest, say 5 to
10 percent of your current
weight.
So for easy math if you
weigh 200 pounds that is
10-20 pounds.

13. Clothing size
What if you have something more specific in
mind like a certain clothing size you want to fit
into?
The problem is, there isn't really a set weight
that equates to a clothing size and, especially
for women, clothing sizes differ from company
to company.

14. Quote
Self-worth should not be determined by, or
dependent on, a number on a scale.

15. Scale
The scale is better at helping you maintain
your weight than it is at helping you lose it.
The reason? There are important changes
happening in your body that the scale
can’t measure or detect. Weigh yourself
and record your scale weight no more
than once a month.

16. Daily weight
changes
Your weight can fluctuate by up to five
pounds on a daily basis, even if you weigh
yourself at the same time. This means that
you may find your weight goes up, down
or stays the same, even if you are actually
losing fat.

17. Weighing yourself
daily is more harmful
than good
Don’t expect to lose 10 pounds in a week,
because even if you do, it’s not going to be all
fat. Losing muscle is not good for your health,
and you will want to preserve it as much as
you can.
Frequent weigh ins will only break your
momentum when you do not get your desired
readings. Instead of focusing on these
numbers, focus on sticking to your set goals.

18. Time of the month
Ladies, if you've ever felt
heavier or bigger at certain
times of the month, you're not
being paranoid. A woman's
weight tends to fluctuate due
to changes in hormones.

19. Higher sodium intake
We don’t typically eat the same foods
everyday, so small changes in our diet prior
to stepping on the scale can impact the
read out(day of or the day before). Sodium
is a big one! If your diet one day is full of
salty foods, this can cause water retention
and thus increase the number on the scale
for a couple days.

20. Water retention
The amount of water in your body affects
your scale weight, and the numbers can go
up or down, depending on whether your
body is losing or retaining water.
Many people believe that drinking more
water makes them weigh more because it
causes water retention. However, while
water retention does indeed add to scale
weight, drinking water actually helps to
prevent water retention rather than cause it.

21. Bowel movements
There’s a lot of diet teas and potions out there
that simply make you poop more and if you’re
not having a natural healthy bowel movement
every day, you will for sure see the scale move
once you get regular. It's important to have
1-2 bowel movements for overall health. I
choose Optigreen50 to keep my gut health and
digestion moving nicely.

22. Weight Fluctuation From
Carbohydrates
If you love bread, pasta, rice and other
starchy carbs, the weight gain you see on
the scale may be related to your carb
intake. For every gram of carbohydrate you
consume, your body retains about three
grams of water in order to store the fuel
source. For that reason, if you eat a very
high carbohydrate meal, your body weight
is likely to increase because of the water
weight, not because of increased fat.

23. Body composition
Your weight is important, what’s even more
important is how much muscle you have.
When you exercise, you gain muscle, raise
your metabolism and lose fat, but that fat
loss won’t always show up on the scale.
Where it will show up is in measurements,
how your clothes fit and how your body
looks. All that can happen even if the scale
isn’t moving.

24. Measuring your body
There’s many devices and techniques but all have room for error.
Easy at home measurements to jot down using a fabric tape is:
Bust(line of your nipples)
Chest (under your breasts)
Waist (highest part of your hip bones)
Thighs(fullest part of your leg)
Calves(fullest part of your calf)
and upper arm(fullest part above elbow).

25. Take
progress
photos
Choose a well-lit area in front of a plain wall or
door. The less clutter in the background, the
better. A swimsuit or form-fitting workout
clothes work best. You should show as much
of your body as you’re comfortable with. Be
sure to smile!! Use your phone, set it up on
video and have the screen so you can see
yourself. Have your head at the top and feet
at the bottom of the screen. Hold a Front,
Side, Back pose and then turn video off and
screen shot each pose. Save in a safe place,
google drive.

26. What’s your
Why?
Make a list of what's important to you
to help stay motivated and focused,
whether it's an upcoming event,
vacation or better overall health. Then
create multiple reminders in places
that you’re spending most of your time,
so in moments of temptation you have
these notes or it can be an object like
a coin or rock.
Idea: post an encouraging note to
yourself on the pantry
door/refrigerator, for instance.

27. Be realistic
It may seem obvious to set realistic
weight-loss goals. But do you really
know what's realistic? Over the long
term, it's best to aim for losing 1 a
week. Generally to lose 1 pound a
week, you need to burn 500 calories
more than you consume each day,
through a lower calorie diet and
regular physical activity.

28. Create a S.M.A.R.T. Goal
The key to setting a fat loss goal is to set a SMART goal.

29. A smart goal is:
Specific
Measurable
Attainable
Realistic
Tangible.

30. Specific.
A good goal includes specific details. For example, a goal to
“exercise more” is not specific, but a goal to walk 30 minutes after
work every day is specific. You're declaring what you will do, how
long you will do it and when you will do it.

31. Measurable.
If you can measure a goal, then you can determine how successful you are at
meeting the goal. A goal of “eating better” is not easily measurable.
A goal of eating 1,200 calories a day can be measured.
A goal of “riding your bike” is not measurable.
A goal of riding your bike for 30 minutes three days a week is measurable.

32. Attainable. An attainable goal is one that you have enough time
and resources to achieve. For example, if your work
schedule doesn't allow spending an hour at the gym
every day, then it wouldn't be an attainable goal.
However, two 30 minute workouts during the week
and two 1 hour workouts on the weekend might be
more attainable.
If a particular type of exercise, such as running, is
physically too difficult for you, then running every
day would not be an attainable goal.

33. Realistic. Create goals that are realistic and
consider your current circumstances.
If it's realistic to lose 1 pound per week,
don’t set a goal that is losing 3 pounds a
week, it’s setting yourself up for failure
before you start.
Underestimate but over deliver.

34. Time-limited.
Create a goal and set a deadline.
For example, if you want to lose 10
pounds, circle a finish line on a calendar
and strive for that. Giving yourself a time
limit can motivate you to get started and
stay on course.
Perhaps choosing a date 12-14 weeks
out.
Get skin in the game, but have flexibility
for setbacks.

35. Everyone is
unhappy with
their body
If you talk to anyone, you'll
probably find that we all feel
like they need to lose weight,
even people who appear to be
already at a healthy weight.

36. Society
Often our weight loss goals are
based on what we think we
should look like rather than
what's reasonable for our
bodies right now.

37. What are some
fears you might
have in losing
weight/fat? Post
in comments
some that come
to mind.
Write them down...

38. Fears: Here’s some that
come to mind
Fear of the unknown
I might look different in a not so good way, look older
Afraid I might lose a friend(s)
Fear of going out with friends will not be the same
Afraid my friends will mock me
Fear my spouse won’t support me
Afraid others will feel betrayed or jealous
Meeting new people is scary and hard
Fear of new unwanted attention
Afraid of failing (if I’m skinny I will find true love, if I am skinny I
will be successful in career/business)
Fear of giving up what is comfortable or easy
Afraid to lose that night time comfort food after a hard day
“snack security blanket”
Social anxiety preventing you from joining a gym, judgement
and acceptance
Fear of embarrassment, afraid to put yourself out there

39. What is your
motivating factor?
Post in comments
some that come
to mind
Write them down...

40. Motivating factors: that
come to mind
*Want a healthy lifestyle *Improved health, mental and
physical *Joint pain relief *Improved energy
*Reverse type 2 diabetes or prediabetes *Longevity
*Self image *Defy age *Stress reduction, working out
endorphins *Allergy relief *Do a marathon, tough
mudder or fun event *Improved sex drive *Less
illness, missing work or events *Clearer skin *Keep up
with our kids, play *Better mood *Budget *Adventure
more *Stop snoring *Reduce risk of cancer *Improve
your entire family’s health *New friends *Improve blood
pressure *Resolve digestive issues *Squash
depression *Improve fertility *Enjoy food more, learn to
cook *Faster recovery, from surgery *Retail therapy is
more fun *Ditch the spandex *Look sexy naked, love
my body *No more kidney stones *Healthy cholesterol
level *Get off medication *Traveling is easier

41. Your motivating
factor MUST be
greater than
your list of fears
If you’re motivating factors are not greater
than your fears your chances of success are
much less possible.

42. Focus on the
positive
Create a list of your own
personal motivating factors and
read them daily. Have them on
your phone, your computer
desktop, on your mirror in your
bathroom..

43. Coaching
What is it that I do??
Coaching can be a bridge between your doctor
and your future you.
Coaching is essential to reach any large goal. I
have a coach to help me launch my business, I
have had many over the years.

44. Call to action! Join our facebook group Power UP Basic FREE amazing
interactive community!
Better yet Power UP Premium! enrollment is only the 1st
through 7th each month, $39
What you get: 30 mini challenge, top three places with
prizes and longer free time in premium.
Education on exercises, a weekly topic, and supplements
every week
Live videos every week from me!
Grocery list and other tools essential to help creating a
healthy lifestyle
Food Journals with 2x a week check
Sign up for a Meaningful Conversation, two lucky
individuals will get a free 90 day transformation course
valued at $1,400. I will start setting up the meaningful
conversations next week!

45. Outline covered -Make the commitment
-What’s your why
-Get support
-Create your own SMART goal
-What are your fears?
-What are your motivating factors?

46. For stopping by
T !
facebook.com/groups/1stphormfitclub/

47. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
agency.
10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check.
13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands
whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.