Tag Archives: goals smashing

S = Sexy Size [what SMART stands for]

The name SMART Fitness Makeover came about during a conversation that I had with one of my past marketing coaches. We were bouncing ideas back and forth during a re-branding effort and in the end we settled on SMART as it was the perfect acronym for all the things that my approach to fitness and weight loss stands for and also an acronym that is well known in goals setting circles. Amazingly I managed to blog regularly for almost two years without ever talking about it… so time to correct this!

Let’s start with the first letter: S = sexy size.

We all have one in our mind and it’s different for each and every one of us. The common denominator here is the idea that when we reach our “sexy size” is when we feel most powerful and truly capable of taking over the world. Regardless of age, experience and circumstances. Our sexy size might be the result of a combination of personal taste as well as influences from the media and the culture that we live in and it’s very, very personal.

Some people feel more powerful when they are super lean, others prefer voluptuous curves and others still prefer a muscular shape regardless of their body types. So in reality S also stands for “sexy shape” and part of my work is helping women achieve both the size and shape that will make them appear most attractive to both sexes.

This is what most of my clients want. Even when they don’t articulate it in this way being and feeling attractive is the transformation that they are looking for. But they call it “can you help me lose some weight here?”. I have yet to come across a client who was disappointed by the compliments they received from friends, family and colleagues as they worked through their own body transformation and the changes started to show. Not just as a smaller version of themselves but as a slightly different shape too.

The only exception to this, of course, is clients who come to me because they need help managing health conditions that can be improved with lifestyle changes that include nutrition and exercise but eventually, when they realise what’s possible, they also start to think about the way they look.

There is nothing wrong with wanting to look your best. Never.

We are visual creatures and whether we care to admit it or not we react differently to others based on how they present themselves. One of my favourite experiences of this was the time when I was buying building materials to make a step outside my front door. I went to the local building merchant to do a preliminary reconnaissance round and enquire about materials. I was wearing my stables gear consisting of an ugly collection of baggy garments that are great for dealing with mud and straw but do nothing for looks and fashion. The shop assistants barely looked at me and were very curt with their advice but gave me all the info I needed. So when I had all the measurements and I was ready to make a purchase I went back wearing a red outfit that highlighted my “slightly curvy” figure (as my stylist calls it). All the shop assistants came over to have a chat and eventually loaded my car with all the bricks and mortar despite being the client who made the smallest purchase of that entire year.

The thing is our brains are hard wired to be on the lookout for the perfect mating partner and our shape and sizes are indicators of our suitability for that task that we recognise instinctively, before we start taking into account personality traits.
There has been a lot of research carried out in the field of male and female attractiveness. It turns out that the female shape that both genders find attractive is the hourglass figure, that is when chest and hips have similar circumferences and the waist is noticeably smaller. If you divide your waist circumference by your chest and then hips circumference the ideal figure would be somewhere between 0.67 and 0.8 with 0.7 being perceived as the most attractive across cultures. However, studies also showed that both genders tended to consider women with an hourglass figure more attractive if they were also reasonably lean, whereas those with curves but overweight weren’t considered to be as attractive as their leaner counterparts. You can read one of such studies here.

Personally I disagree with some of the findings as there are some voluptuous women who look totally gorgeous even if they tip the BMI scale in the wrong direction. I believe that whereas our instincts drive us to rely on first impressions to decide if someone is attractive to us or not, it’s our ability to discern qualities such as personality style that truly makes the difference. Look at the woman in the picture on the right and tell me she is not attractive.

The way you can get close to achieving the ideal body shape is by addressing your health first and specifically your hormonal balance. This will determine your unique tendency to store fat in certain parts of your body as well as the ability to lose it. For most women fat tends to accumulate more in the lower body: abdomen, hips, bottom and thighs. These are also the areas that they struggle to slim down the most. However that’s not always the case. There are plenty of women who have heavy torsos and slim legs giving them a more masculine shape rather than a feminine one.

The next step is to identify lifestyle and nutrition changes that will support your fat loss efforts. Sleeping patterns, stress both physical and emotional, a sedentary job… all play a part into promoting or affecting your health and body composition. Finally you will need to come up with an exercise plan that will help you build the lovely body that your fat loss efforts will reveal in time.

This combined approach will help you move closer towards the shape and size that is somewhere in between what science has proven to be most appreciated and what you consider to be ideal for you. There is no point in working your arse off for months to achieve the perfect 0.7 hourglass figure and body fat % if you don’t like what you see in the mirror. What makes you feel most empowered always comes first. Exuding this type of confidence is what feeling good in your skin is all about and what I wish to help my clients achieve.

So there… that’s what S also stands for: Supreme Confidence. But also S = Schedule…

If you are stuck and need some guidance in formulating your ideal plan or even deciding what your ideal size and shape are I can help you. Just Schedule a complimentary breakthrough call with me so that we can talk strategy and if we are a good fit we can become a team!

My secret recipe for Fitness Makeover success

Girl on scale

When it comes to fitness and weight loss there is so much information available in the blogosphere that it’s truly hard to know where to start. I suppose it all boils down to what resonates best with you once you find a few reputable sources of information. You could choose between a bodyweight workout plan, exercises that you can do at home without the need for fitness equipment or you could choose a full on gym program to help you lose weight.

Whichever road you choose to follow it’s good to have a map to help you stay the course and ensure you will safely reach your destination in good time, with the minimum amount of detours. And why not enjoy the scenery in the meantime?

Here is my secret recipe that will allow you to achieve your fitness and weight loss goals regardless of whether you choose to work with me or not:

Preparation time

In order to prepare yourself for your transformational journey you need to take some time out and think deeply about the project that you wish to undertake. The way in which you frame this will be key to your chances of success. How long you will need to complete it is entirely up to you and must fit in with your needs and wants but I do urge you to stop and reflect before you take action. Getting clarity on the reasons why you want to do this will help you stay the course until the end.

Cooking time

This also depends entirely on you, where you are starting at and where you want to get to. You may be surprised to learn that it can take different people the same amount of time to shed 10 Kgs of body weight as to lose 2Kgs of body fat. It’s all down to your metabolism, health and determination. Having said this I recommend you give yourself a minimum of three months to see some major results and not be tempted by dubious programs that promise to help you lose weight fast. The human metabolism is an incredibly complicated and exquisitely sophisticated machine, it doesn’t work in a linear manner and when you think nothing’s happening there might be a lot going on in the background that you are not aware of. Consider this an exercise in faith as much as a game of strategy.

Serves: 1

This is for you and only you.

Ingredients

To succeed at a fitness makeover project you will need a few fundamental ingredients:

  • Knowing what you want to achieve. AKA a goal.
  • A good reason for wanting to achieve that goal (your WHY).
  • Letting go of all the stories that have kept you stuck where you are currently at.
  • An open mind.
  • Willingness to do whatever it takes.
  • A hefty does of commitment to yourself.
  • A large serving of integrity with a sprinkling of honesty.
  • A bucket load of self love.
  • Compassion and forgiveness for when you mess up.
  • A pinch of enthusiasm.
  • Nice shoes. You can never get tired of wearing nice trainers.  😉

Always be kind to yourself

You will also need

    • A place to exercise. This could be your front room, your garden, your bedroom, your home gym, your shed, a proper gym… but you will need some place where you can exercise safely and confidently.
    • Suitable clothing. There is nothing worse than having to work out in clothes that aren’t good for the job. Anything that’s tight and unyielding can’t be used for this purpose. Choose garments that will cover up all the bits you don’t like about yourself (yet) so you don’t have to worry about seeing them. Of course if you exercise at home I wholeheartedly recommend doing so in the buff at least once when nobody is watching. It’s just… awesome!

Home gym equipment

  • Fitness equipment. If you choose to exercise in your home all you need are 3 items: a yoga mat (your gym floor), a swiss ball (your bench) and a pair of dumbbells with adjustable weights.
  • Lots of water.
  • A great nutritional plan.
  • An even better supplements plan.
  • A solid exercise plan.
  • A lifestyle overhaul to make sure you change the bits that work against you and enrich those that already work for you.
  • A few good friends to provide moral support and document your progress. Enemies are also good for this purpose: the greener they get when they see you, the better you are doing. Trust me on this.

Directions

On a large piece of paper (A3 at least) draw a map of your current lifestyle. It doesn’t have to be too detailed but you want to include the typical amount of time that you spend asleep at night, the time you spend commuting to and from work, any activities that you do after work, socialising, how much time you spend cooking, eating out, walking the dog, pulling a length of string to entertain your cats, riding your horse, etc. You can do this in the form of a timeline or an agenda. Whatever works for you.

Next grab some index cards or post-it notes and write down the most important elements of your chosen program. For example: say you have green tickets for exercise and your program requires you to do a 30 minutes workout 3 times per week. On three green tickets write down “workout, 30 min”. Look at your lifestyle map and see where you can fit your exercise tickets. Ideally these will go in at the same time Mon-Wed-Fri but of course this has to work for you so put them where you are willing to fit them in.

Do the same for your meals and for any daily activities that are part of your program, like walking for example. Add a few blue tickets to remind you to drink more water throughout the day. When you have finished you can either hang the new and upgraded lifestyle map on the wall OR take a picture and refer to it whenever you need/want to.

Go and execute the plan. And… voila’!

Woman on swiss ball smiling

If you really struggle to find spaces for your tickets you need to make a choice: either find a less demanding program or let go of some activities that don’t suit you at this time. Or maybe, if you find yourself resisting making any such changes, you may want to consider that you are not ready to do this and it would be a good idea to postpone the project to a later time when you will be excited and looking forward to re-organise your schedule.

Sometimes what the head thinks it wants isn’t necessarily what the heart is willing to do. Just let it be and wait for a better moment. It will come.

Summary

Whatever fat loss and exercise program you choose to follow these are the steps you need to take to make sure it fits in with your lifestyle. If you succeed at making a workable plan I can promise you that sticking to it is going to feel like a sweet Summer breeze. The truth is that weight loss and fitness makeovers aren’t that dissimilar from any other project you may undertake in your every day life: whether it’s work, house renovations, a wedding, cooking, a trip, etc. The more thorough your planning is, the easier the execution will be and the greater the chances of success. In fact, make the last one almost a given that you will succeed.

BUT you still have to do the work to make it work. Don’t forget that.

If you need help making an awesome Fitness Makeover plan all you have to do is book a complimentary 30 min breakthrough call and I will gladly give you some pointers to get you started. Don’t hesitate, book your call now!

Image top right by stockimages on FreeDigitalPhotos.net