In a post some time ago, I talked about the difference between setting goals and achieving them.

There is a bunch of research that shows that everyone, when setting a goal, underestimate what they can achieve in 5 years and over estimate what they can achieve in 1 year.

What does this mean for you?

It means set your goals, but realise you might fail on your short term goals, but achieve your long term goals sooner than you expect. Remember this next time you set a goal to lose weight in a few months and don’t reach your goal. Relax and acknowledge your failure, but keep moving towards your goals.

As I discuss in my program, you will fail in your goal sometime. You will cheat on the diet, skip an exercise day, eat that extra piece of cake. Knowing this in advance allows you to plan for it, and not throw out your entire goal just because you’re human.

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Even more on exercise

November 26, 2009

After this last post, I got a few emails. One in particular stood out.

I won’t post it here, but the basic idea behind it was that doing these small things makes no difference to weight loss.

First off, there’s a bunch of research that suggests that doing a lot of exercise, sweating buckets and exhausting yourself doesn’t make much of a dent in your weight, but that’s a different thing.

Yes, doing 20 leg lifts while sitting at your desk when compared to a 30 minute workout means there is very little calories burned. Can’t argue with that. I can however argue with the reasons for these simple things throughout the day.

I’m in no way suggesting you’re doing these simple and easy things through your day to burn calories. That’s not the intent at all. First of all, the intent is to keep your body active and moving. To keep in your mind your goal. As I discuss in The Program keeping your goal in mind at all times helps you achieve it.

Secondly, doing many simple and easy things throughout your day can add up to burning more calories than a 30 minute gym session. Do you think, if you’re on your feet the whole day you need a 30 minute workout? Maybe for some toning and shaping, but unlikely for overall fitness.

If you happen to sit at a desk for 8 hours, or on a couch for 12, even doing a little extra movements helps. EVERY little bit helps.

Finally, doing these small things also helps with your motivation. For a 30 minute gym session, you need to find the time, get changed, and travel to the gym. This can be hard sometimes. Yet standing on one leg while you’re waiting in line is instantly available. You can just do it, no planning required. This means you can feel good because you did something rather than the usual ‘I’ll do it tomorrow’.

The present day human adult is the only being in creation that takes time out of their day to head to the gym and workout. Babies, children, and animals never do exercise just for the sake of exercise. They move and play as a normal part of their day.

So, guess who is healthier: modern adults who try to work out every day, or pre-technological people who only moved their bodies for work or fun?

Your body is built to move. In fact, you can’t be still. Your heart beats, your chest rises and falls as your breathe. So I encourage everyone to fully embrace the joy of movement. Moving should be a pleasure, not something to be avoided because it’s ‘too hard’.

So next time you think of doing some exercise, just do _something_. In fact, do something easy right now. Stand while you read the next blog post, lift your legs off the ground a few times, take a walk around the house. Go on!

Not enough willpower?

October 1, 2009

Recent research suggests that maybe you have too much!

To save you the trouble of reading it, I’ll summarise: They suggest the best way to deal with eating (drinking, smoking or other addictive behaviour you’re trying to stop) is to avoid situations that tempt you.

When I was helping smokers, many had difficulty when they went out for a drink with friends. The environment made it very difficult to resist the urge. While at other times, there was no urge to smoke. This holds with eating, and everything else.

If you think you have strong willpower, the research suggests that you overestimate your ability to resist the temptation. In short – stay away from tempting situations!

The article also goes onto to suggest that if you’re not hungry, you overestimate your ability to resist temptation. So again, avoid walking into the cake shop will vastly improve your chances when compared to using willpower to resist the cakes.

Of course, if you’ve joined the program, you’ll already know that I don’t believe we can change using willpower, anyway.

TV dinners are a fantastic invention. It made the creation of dinner in a hectic lifestyle easy. It was a quick and easy way to create a somewhat healthy meal.

It did have a few unwanted side effects. One unwanted and usually unrecognized side effect of eating dinner in front of the TV (or internet), is that you’re not attending to what you’re eating.

What this means is you notice the messages from your body that you’re full much later. It means that you often shovel the food into your mouth, chew a few times then swallow, quickly filling your mouth again. You might have had the experience with a packet of chips while you watch a movie. Happily munching away only to suddenly notice the packet is empty.

If you’re part of the Butterfly Transformation Program you’ll know how to eat anything you want, as long as you make it a constant conscious choice.

One added side effect of doing this, is that you notice how the foods you eat actually taste, and your choice of foods changes naturally as a result.

I taught this method to a client last year. She was a big fan of a particular doughnut, eating several each day. She told me she was addicted, needing one in the morning, one after lunch, one before dinner and sometimes one before bed. She boldly told me once she smelled one, she had to have one.

Then I taught her how to eat consciously and got her to sit and eat one consciously. After two bites she was struggling and by halfway, she couldn’t finish it. “Way too sweet” was her comment.

One of the first steps of eating consciously is to not multi task. No eating unless your full attention is on the food; how it tastes, the texture and how every mouthful you swallow makes you feel.

Stick it in your mouth

July 21, 2009

Are you stuck with the desire to eat and eat? Do you find yourself eating too many bad things, and not enough good things? Do you eat good things, until you have a bad day, and then all your good work is out the window?

This is more common that you think, and if you have difficulty shifting this behaviour, it might be because of the conditioning you received as you grew up.

How often do you see a baby that begins to cry be soothed or ‘pacified’ by a bottle or dummy? You know from your own experience that when that baby cries, most likely it’s after food and food is presented soon afterwards.

A little later in life, say about the age of 2 or 3, what I like to call the ‘food battles’ start. Things like brussle sprouts are refused, things like lollies, cookies and other sweets are coveted. Most parents I’ve seen or heard of, often use the sweets as a bribe to eat the sprouts.

A little later in life, say about the age of 6 onwards, punishment and rewards are now firmly set with food. If you’re a good girl you’ll get a cookie. If you’re a bad boy you get sent to bed without dinner.

Years of training go into this. These time honored methods work and work well. They train the child many things that are useful in later life. And in some cases enable that child to get to later life (imagine a baby that got to eat only whatever it wanted). The results are consistent: The child grows up healthy. But as an unwanted side effect: We like sweet and ‘bad for us’ food, we hate the peas, sprouts, and other ‘good for us’ foods. So with these side effects, is it any wonder some of us have eating problems and find dieting difficult?

You can overcome this conditioning. With attention, focus, and the right training, it’s easy to notice the past conditioning and re-condition yourself for better results.

P.S. Now, this is not an opportunity to blame your parents for your current situation. You have to remember, every single parent that ever lived, is an amateur. Even the most skilled parents, have raised only a few children. Your parents did the best they could at that time, and now it’s up to you to thank them for what they gave you, work with it, and learn and grow so you can raise your own children better.

Do you find yourself flipping from one diet to the next, hoping this one will be the one?
Do you are on a diet, and get close to, or even achieve your goal weight, only to fall back?

Then you might be on the Yo-yo diet. One of the most disheartening things you can experience when trying to lose weight. It feels like you are taking one step forward, two steps back.

Luckily, there are specific things that you can do to stop your Yo-yo diet.

Set your goals properly.
Focus on what you want.
Keep checking your goals to make sure you’re staying on track.
Be able to stop cravings.
Remove the other limits to your health.
Learn the habits to nurture.
Discover the habits to remove or change.
Be grateful for who you are right now.
Discover the small, scared, young child inside you and help them grow into the person you most want to be.
Encourage the actions you most want.
Wonder how the changes you make now, will improve the lives of the people around you.
… And much more.

If you’re using the Butterfly Life Transformation program you’ll know how much faith I put on using willpower to achieve any habit change. In short – not much.

However there is some interesting research that shows, just like building a muscle, the more you use your willpower, the more it works. Although it does require our focused attention and constant vigilance to make it happen. There are better ways

You can read more of the research here.

Continuing on from my last post here are some tips to help you stop playing the Blame Game.

First, write down what is going on, not just superficially, but at a deeper level: write out the history, background, context and situation. Write out only facts and avoid making emotional statements. What stops you? What has power over you? If it helps, write everything in the third person as if you are watching the situation on TV.

Once you’ve written that all out, ask yourself what the situation described is trying to achieve. Note this down.

Finally, take specific notice of the relationships within the situation. What is going on between the players? Write these observations down as well.

Now that we’ve done the research, we can shift our attention to make the change and get better results. We do this essentially by asking two questions;

First, ask yourself what do you want instead? Write down this answer.

Second, ask what changes do you need to make to achieve this result? Write this down as well.

If you don’t know how to answer step two, The Butterfly Life Transformation Program will help you. It will also help you in many other aspects of your life.

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Write down your goals!

January 28, 2008

Research conducted at Harvard into graduates 20 years after they had graduated showed the
following:

5% were earning more money than the other 95% combined.

The only differentiator was that the 5% had written down their objectives. There is something
about writing down our goals and objectives that confirms our commitment to them, and keeps them in sight
and in mind.

Writing down your goals, and using special unique methods to keep them in mind and in sight is a major part of the Butterfly Life Transformation program. Start to learn powerful methods to achieve your weight loss goals – Sign up today.

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Diet Hacks

January 4, 2008

As part of the Butterfly Transformation Program there is a list of over 30 lifehacks to get your diets right the first time…

Things like:

  • Tricks to beat the cravings
  • Planning and getting things done
  • How to relax
  • Tricks to keep motivated
  • How to recover from overpowering emotions
  • Get the desire to exercise
  • Hacks to beat past negative programming
  • Build new supportive habits
  • And much much more!

If you don’t know what a lifehack is, then the easist way to think about it is simple tips and tricks to improve the quality of your life. The lifehacks included in the program are all designed to help you lose the weight and gain the body you want!