Coach Keena talks Weight Loss and Lifestyle changes

(From an interview with HCG EZ Drops in January 2013)

Every person should be trying to maintain his or her best possible level of

health

We all have limits of genetics, age, injuries, or various other health problems.

Regardless of these limitations, each of us can still do our best to maintain our highest possible level of health

Where does someone wanting to lose a significant amount of

weight start?

You have to look at your lifestyle habits and determine what’s been the cause of your weight gain?

You don’t put on 20-50 lbs. overnight!

Weight gain always comes from habituated lifestyle patterns, that’s where we always start.

Some of the little things I commonly see which turn into

weight issues…

Late night eating

Regular Fast Food trips

To much sugar

To many empty carbs

Not getting the proper amounts of exercise

Other times its genetics, diseases, injuries etc…

No matter what your road blocks

are, there are always things you can do to improve your

health!

Once you figure out your road blocks, losing weight is a two

step process:

1.Change your nutrition habits

2.Get moving!

You are what you eat!Looking the way you want is 80%

nutrition and 20% exercise

80% NUTRITION!!

You can’t out-exercise poor nutrition

I’ve helped people everywhere on the spectrum, from just wanting to look good in a dress, to training for a marathon and let me tell you, if you don’t get your body the nutrients it needs, you won’t see the results you want!

Exercise is critical, even if it’s just walking!

Exercise is a critical part of achieving your dream body, this shouldn’t be news to anybody, we’ve all heard that we need exercise since we were in grade school.

You need to be getting a healthy amount of exercise…

But!

DO WHAT YOU ENJOY!!

If you hate running don’t run!

Find something you truly enjoy doing and stick with it!

Add resistance to get the most out of your time

Even just adding light weights to a walk can make a big difference in the long run

Getting over insecurities about exercising can be

difficult…

If you’re interested in trying something new, be brave. Don’t be afraid. People are nice. Most people out there will be impressed with what you do. It’s inspiring to people to see someone who’s not in the best shape or overweight out and doing trying to improve; people will be inspired.

Amazing things can happen in your life, just from having the

bravery to try it.

Simple tips that will make a big difference in the long run

If your drinking soda pop, replace it with money!

You should be drinking at least 96 plus ounces of water a day

6-8 hours of sleep per day. If you are only getting 4-6 hours of sleep a night you are shortchanging your efforts!

Turn off the T.V. at night and go to bed!

Every hour of sleep before midnight is 2 hours after midnight

Get Moving!!Start getting exercise

today

Even if it’s just going for a walk, the little things will make a big difference in the long run

Find something you love and set goals for yourself to keep you motivated

 You have to start somewhere;

I don’t care where you are now. If you’re a 100 pounds

overweight, if you’ve got diabetes and bad knees, I

don't care what the situation is, you can always make it

better

If you don’t start now, you will never know what you could have

accomplished.

If you mess up don’t kick yourself for it!

Don’t beat yourself up!!

Instead just acknowledge it and say ‘ok I had a weak moment’. Maybe analyze it and try to figure out what the conditions were that created that. And then move forward.

it’s not the one day that it’s going to matter, it’s the day after day after day.

Look at each meal as an opportunity to just become

that much better.

So, persevere. Be consistent. Don't get discouraged!

Just do as Winston Churchill said…

About Coach KeenaCoach Keena has helped thousands of people lose weight by helping them train for sports such as marathons, triathlon and Crossfit. She owns a Crossfit gym in Lindon, Utah and helps people qualify for national competitions every year.

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