The 90-Day Transformation with Tara
Over the last
two years, as I’ve been on my journey toward losing more than 160 pounds, one
thing has become abundantly clear to me.
A diet does not create health. We
must replace bad habits (habits that lead to overweight, obesity, and disease)
with new habits—the habits of health!
“Habits
are to life as rails are to trains.”
-Charlotte Mason, Educator
The 90-Day
Transformation is an opportunity to implement healthy habits into your own
life.
What it is not:
·
It
is not a competition.
·
It
is not based on a prescribed program.
·
It
is not about forcing anyone to do anything.
What it is:
·
It
is an opportunity to learn.
·
It
provides an outlet for support, encouragement, community and accountability.
·
It
gives you the opportunity to begin transforming your health, your life, your
thinking, and your habits.
·
It
is what YOU make it!
How it works:
·
The
week between Christmas & New Year will be your best opportunity to
register. The “Rate
Your Health” sheet must be
completed and submitted to me before you start participating, preferably before the first of the year
as the 90 days will begin on January 2.
This is the only requirement.
Email it back to me at tarahealthcoach@hotmail.com There is NO COST to join!
You may invite your friends to participate as well. I think it’s great to do it with people who
are in your circle of friends for added support.
·
Each
participant is encouraged (but not required) to purchase and read Dr. Wayne
Scott Andersen’s Discover Your Optimal Health, Dr. A’s
Habits of Health and do the Living
A Longer Healthier Life
companion guide workbook. These can be
purchased on my website (www.taraw.tsfl.com), on Dr. A’s site (www.drwayneandersen.com/bookstore/) or at any online bookseller, including
Amazon and Barnes & Noble. These
books have been the cornerstones for the “mental” changes I have needed to make
over the last two years. I continue to
learn and grow from them.
·
You
will be given access to a private blog that will have daily posts including:
habits of health tips to keep you thinking; healthy challenges that will
encourage you to make small, incremental changes; success celebrations that
will help keep you motivated and inspired; and an opportunity to connect with
other like-minded people who share your goals and desires for health
transformation. The blog will also have
links to more support available to you.
·
You
are encouraged to send weekly weigh-ins to me via email. These weigh-in results will not be
public. It will be an opportunity for
you to interact personally with me. If
you’re struggling in a certain area, just let me know and I will provide
appropriate feedback to help you get on track.
·
We’ll
have fun! Points will be assigned to certain action steps. For example, you could earn points for
sending weigh-ins, for completing challenges, for submitting food journals,
etc. Why points? Well, I strongly feel that we will not create
lasting results by dangling “carrots” out in front of you (i.e. “If you lose
the most weight, you’ll go home with a $1,000 cash prize!’). These kinds of incentives don’t promote
healthy habits—they promote competition and going to crazy extremes to
win. However, I also know, everyone
loves a great reward or a pat on the back for work well done! So, the points will be a way for you to
measure your own accomplishments.
Perhaps you can reward yourself for getting a certain number of points each week. And, along the 90 days—I will throw out some
surprises as well!
·
There
are no winners—so there are no losers.
There is no way to fail at this 90-Day Transformation! This is your journey, and I’m just here to
walk alongside of you! In fact, I’m on
my own journey to health. We never
arrive at optimal health—we just keep journeying. So, as long as you don’t quit…you don’t lose!
(Well, except weight—you’ll likely be losing that!)
How Do You Transform:
While we will be
exploring a lot of broad habits of health—we will be focusing on a few
important ones. In my weight loss
journey, these have been the most significant so far:
Training in the
habit of eating 6 small meals a day, which keeps your blood sugar steady, your
appetite under control, and your body performing at its best! (See page 3 for
options)
Drinking LOTS of
water!
Finding
lifestyle activity that you LOVE and ENJOY so that you are becoming a more
active person. Not all of us are “gym
rats”—so, find what you love to do. Life’s
too short to not enjoy yourself.
Practicing good
sleeping habits.
Monitoring our
habits—food logs, exercise journals, weigh-in charts, etc…
Be honest about
what you want! What does optimal health
mean to you? And if you could have
that…how would your life look differently than it does now? Envision that life and GO FOR IT!!!!
When Do We Start?
First thing in
the morning on January 2, 2014.
We go for 90
days (ending the evening of April 1, 2014), making a covenant with ourselves
(and with God) that we will not quit on our health and this journey. We can do anything for 90 days. And once we’ve done that…we’ll go from
there. One day at a time.
HOW CAN I TRAIN MYSELF TO EAT SMALLER
MEALS MORE FREQUENTLY?
Have you heard
that eating 5-6 small meals a day is a good habit of health? Yeah, me too!
Why don’t we do
that?
Chances are, if
you’re like most people, you’ll give answers like:
·
Life’s
too busy!
·
I
don’t know what I would eat.
·
It’s
too much work.
Eating smaller,
more frequent meals is an important habit of health that I want to help you
master during this 90-Day Transformation.
You should fuel your body every two to three hours to keep it operating
efficiently. You’ll learn more about
that throughout the 90-days, but how do you get started?!
You have two
options, and both are completely acceptable:
Option 1: Prepare It Yourself
Eating clean,
lean & green right from your own kitchen. Prepare your own healthy
breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and evening snack. I’ll give you a list of recommended foods to
choose from, but preparing them will be a discipline you’ll need to do for
yourself. It will require preparation,
planning and intentionality.
Keep your own
food journal with not only what you ate, but also when you ate it.
Use the
recommendations in Dr. A’s Habits of Health to guide you into healthy eating on your
own. See Chapter 8, page 87, for all the
information you need!
Option 2: Keep It Super Simple
Consider using
the 5 & 1 meal replacement program I used to lose my first 86 pounds*. 5 of your daily fuelings would be
conveniently available for you to grab and go.
This is a great option for people with a very busy lifestyle or who know
themselves well enough to realize they will find healthy food preparation
challenging. You’ll only be responsible
for preparing one meal in your own kitchen (or ordering it from a restaurant)
on this plan. It, honestly, couldn’t be
easier!
No need to keep
a food journal, just eat the food every 2-3 hours and you have the training
wheels for learning an important habit of health that is currently
counter-cultural in our society.
For those who
are doing this option, you’ll have weekly phone calls with me as your health
coach, in addition to the support of the 90-Day blog and community. Our health coaching services are free to you
with this program.
The
only cost for either Option #1 or Option #2 is the food you eat!
For more
information on Option #2 (either now, or during the course of the 90-Day
Transformation) just ask! I’m happy to
answer all of your questions and find out if it is a good fit for you. No pressure either way. This is about giving
every person the best opportunity to create health in his/her own life!
*Results vary. Typical results on the 5
& 1 program are 2-5lbs the first 2 wks, 1-2lbs each wk thereafter.
Tara
Weitzel
I am a certified health coach through Villanova University's
Center for Obesity Prevention and Education. I love supporting others as they
step toward health and change in their lives, like I am doing in my own. I am a
christian woman, a public speaker, hairstylist, nail tech, wife and mother of 3
beautiful children. I love that I am now living life participating and not
watching from the sidelines. And feel blessed to be part of so many lives.
No comments:
Post a Comment