How To Bridge the Weight Loss Gap with Health Coaching

I know what it’s like to feel frustrated with your body.

Is it really as simple as diet and exercise?

Most likely you’re a healthy eater. You also probably workout maybe 2-3 times a week. Standard right?

Yet, there’s still access stubborn fat around the belly and/or thighs.

There’s a gap.

Something in your lifestyle is not aligned with your fitness goals. Specifically, examining your health from a multidimensional and holistic perspective.

As a Health Coach, I’ve worked with many clients who have perceived their lifestyle to be healthy but yet they were frustrated with their bodies. They can’t seem to close the gap on where they are now and where they want to be.

So they hire me.

Your mind, body, and spirit need to be in “peak state” in order to perform at it’s best. This is the concept of embodiment. The actual definition of embodiment is a tangible or visible form of an idea, quality, or feeling.

In other words, we become what we believe.

Weight loss, muscle building, or even having more energy overall all require bringing your emotional, mental, spiritual, and physical bodies into alignment.

This is where most diet and exercises programs drop the ball. A holistic health coach teaches you how to not only pick up the ball, but also slam dunk it, and win the game!

Through health coaching, you experience the perk of life coaching as well. Why? Because how we live our life affects our health and vice versa. Your health impacts your quality of life more than I believe anything else does.

  • You’re feeling overwhelmed because there isn’t enough time in the day and so you end up eating take out too many times a week. You wait until you’re starving and then overeat.
  • You’re unhappy at work and so you start drinking too much after business hours or on the weekends. You feel drained and bloated for days with no energy to do anything.
  • You’re exhausted from being with the family all day and so you’re only retreat is ice cream in front of the TV when everyone is asleep. Now you can’t even fall asleep because you’re feeling guilty about cheating on your diet.
  • You’re too busy with taking care of others that you neglect your own fitness?

Any of these scenarios sound familiar?

I know as I get older, my body just doesn’t bounce back the same way. Sometimes I am fine after a late night celebrating with drinks and then other times a few glasses of wine makes me cloudy and tired. A few too many carbs and I’m bloated for days. A few days of skipping a workout and I’m slow to start ANY movement.

What happened to my energy? It’s become more vital to preserve it.

We have to learn how to listen and work in partnership with our bodies so that we can navigate our dynamic lives with confidence and vitality. Otherwise, we waste time feeling frustrated and disconnected. Our vital energy gets drained.

With health coaching you get off the dieting roller coaster and you create a fitness lifestyle system that you can sustain and that also promotes your best self. I landed here from my work as a Dynamic Eating Psychology Coach and Yoga Instructor.

I believe that ultimately, you know what’s best for your body. We just have to shine some light on areas of your life that keep pulling you off track. Where are there leaks in your energy? Where are there gaps? Where is there stress? Where is there disconnection?

Here are some of the most areas I see with clients:

  1. Lack of Faith, Vision, Purpose, and Commitment

This is a big one. If we don’t believe we will succeed, then we won’t fully commit. If we don’t have a compelling vision and purpose, then we will lose focus and be distracted.

When I first did a fitness competition, I didn’t think I would win. So I played the game that way. I didn’t fully commit. I competed because I thought it would solve my problems with food and my body. It actually made it worse. Fear was my motivation.   I didn’t believe I could achieve my dream body without being on some sort of extreme plan.

My vision for my health is now in alignment with my values. I have faith in my body and take action on ensuring it has what it needs to perform at it’s best. For me, keep stress down is my main priority. I know it’s the core to most of my health challenges. I’m committed because I full heartedly believe that Yoga works to minimize stress and creates balance. So I practice what I preach.

  1. Mindless Eating & Portion Control

“Wow! That’s a portion of carbohydrates?!” My clients trip out when they realize what 1 serving of a carbohydrate is only about 1/3 of a cup. I know. I make a pouty face too.

This area is one that really surprises my “healthy eater” clients. Yes, they eat healthy foods……but too much!

Eating nuts straight from the bag? Watch out! Eating a whole avocado? Yikes! Salads loaded with cheese, dressing, and nuts!? Somebody press the pause button! Coffee or tea loaded with artificial sweeteners?! Crap…..get ready for more sugar cravings later! A glass of wine that turns into a bottle!? How did that happen?

This is why it’s helpful to use a system like the 21 Day Fix that promotes a flexible meal plan based on portion sizes rather than just calorie counting. This is the program I use when my clients cleanse. Many times we’re just reversing the harmful effects of overeating by adopting a clean eating habit. What is important here is that you use a tracking system to help you be mindful of your portions. Trust me, if I’m not tracking I’ll totally pretend or forget about that extra piece of bread I scarfed down at the dinner table.

  1. Drinking Alcohol

Truth be told, there was a point in my life where I felt I couldn’t have a good time without alcohol. Whether it was dinner at a restaurant, visiting with friends, or dancing at a club, I always drank. I was younger than too and so I could drink all night and then go train for a marathon the next morning (really…I’d run 12 miles hung over).

Alcohol is sugar. At the same time, the famous Mediterranean Diet says wine has health benefits when consumed in moderation. Any more than that, you could be stressing your metabolism.

So what’s moderation? The only way to know is to track. One beer is anywhere between 150-180 calories. Wine is a little less. Cocktails can range depending on sugar. Either way, having 2-3 drinks can easily add up to 300-500 extra calories.

Plus, this doesn’t include the aftermath! The hangover and pizza cravings!!!

  1. Stress Management

Stress shows up in so many ways. Little did I know, the frustration I had with my body, food, and weight loss was causing emotional stress. Feeling overwhelmed, I ate crappy food or drank too much which added a layer of digestive stress.   Then I’d try to workout like a maniac to burn it all away adding one more layer of physical stress.

The problem wasn’t food nor my body. I made it the problem to distract from the real core of my issues. That is I lacked faith in myself to fully commit to myself and my passions. That’s what I refer to as spiritual and mental stress. It was like living in a prison.

Stress will beat you down unless you have some way of restoring your energy. Work, family, traffic, relationships, and just about anything in our environment can create stress in our bodies.   Learning how to manage stress gives you a shield against negativity. You become like Superwoman. You’re energy is preserved and you have more to give without feeling like drained.

Yoga, breathwork, and mindfulness meditation has helped me tremendously in this area. More than any prescription drugs, cocktails, or cookies! I feel finally in control.

Learning how to align your mind, body, and spirit creates connection, which means more power and less stress. As a holistic health coach, I’m trained in various modalities including Reiki (Energy Healing), Yoga, Meditation, Nutrition, Eating Psychology, Life Coaching and Personal Training. This provides me with the resources to support stress reduction at all levels.

  1. Balanced Fitness Program (cardio, strength, flexibility)

There is a balance when it comes to exercise. Over exercise and you can risk physical stress. This causes a disruption in hormone balance releasing more of the stress hormone cortisol. That hormone can make you store fat especially around the belly. Under exercise and you won’t get any results at all.

Favor cardio and neglect strength, you could be skinny fat and that could mean a flat booty. Seriously, I’m just being real with you! Women especially, we need muscle to keep our metabolism (our fat burning machine) at it’s best. We also need flexibility to promote mobility for as long as we live! Lack of mobility as we age will dramatically impact our lives. Imagine not being able to get up off the floor? Difficulty getting out of bed? Unable to go up or down stairs? SEX is even a struggle! It only gets worse if we choose to ignore it!

If you want to age gracefully, not only do you need to minimize stress, but you MUST have a balanced fitness program. This is where a holistic health coach can help you co-create a plan that fits not just the lifestyle you have now, but your desired future self. I don’t know about you, but I don’t want to feel limited in my body. I’m doing my best to minimize the impact on my joints, strengthen my muscles, and keep myself flexible so that I am structurally balanced. Guess what? Structural imbalanced cause stress. Notice what happens to someone who hunches over a lot? As they age, they become hunchback! A condition called Kyphosis, which can lean to major back pain and problems.   You know how to fix that problem? I’ll give you a hint, it’s not more cardio!

  1. Accountability and Encouragement

We can be really hard on ourselves. Our worst critic instead of our best friend. Imagine if you had to live with someone you bullied you everyday. Well, that’s exactly what we’re doing to ourselves when we don’t tame that critic. Look, we’ve only got this one body. Stop being so hard on it. That’s only creating more disconnection. It’s time to start being your biggest cheerleader, plus also surround yourself with people who are positive and believe in you.

That’s why I run 21 Day Challenge Groups where I offer coaching. Now my clients are accountable to me! I’m also there to remind them to celebrate all their successes…small and large. That encouragement goes along way especially when we’re bombarded with messages that we’re not doing enough!

With a coach, you have someone to check in with. It becomes harder to hide. You’ve made a commitment and invested in it. I’ve hired coaches when I was ready to take my business and fitness to another level. I ended up getting the results I wanted faster than if I tried to do it on my own.

 

Health Coaching is not about a quick fix and more about a journey. Not a bandaid, but a healing.  A process that is fun, uplifting, and empowering.

Whether you need a coach or a trainer, I’m currently accepting clients for our 21 Day Program as well as 8-12 Week Training for those that want to workout with me. As a health educator, I have a Masters Degree in Public Health and I am passionate about holistic weight loss and stress management. I also teach Yoga and Dance!  Let’s start your journey today and message me to book your consultation.  deirdra.g.martinez@gmail.com.

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