One of the truly special aspects of the RCI "Biggest/Healthiest Loser" approach with ProMotion Fitness, is the power of coaching from the collection of resources assembled to assist each of us on our own individual 12-week journey to fitness and wellness.
The following excerpt is from Coach Chris, and is worthy of sharing with the entire sangha.
I've received news, updates, and questions from several of you and I am very excited by the progress I am seeing and hearing. Congratulations to those who are already putting dents in their weight loss goals and to each of you who are embracing the lifestyle changes and feeling more empowered. While the road is long, and difficult moments will arise, just remember it's about the here and now. Plan for the future, yet focus on the day in front of you, the workout in front of you, the meal in front of you, the choice in front of you and the weight loss will take care of itself. As I like to tell my students and clients, "no drama" - it's way too easy to feel overwhelmed when we look at the long view, it's easy to feel let down or disappointed when we stumble and it's easy to get stressed out over a weigh in. All I can say to that is, don't. Drama is that negative self talk that we've all had before and it's what eventually leads us to throwing in the towel (another easy thing to do). Drama is what makes us feel frustrated, angry, stressed out, or just plain old hopeless. When these moments arise, just recognize them and test them to see if we are adding drama where we don't need to and consider how can we respond in a more appropriate manner.
Yours in Health,
Wednesday, September 30, 2009
If this was EASY, everyone would be doing it, and you would have already done it!!
So, please consider the following:At 211 degrees, water is hot - very hot, but only hot.
At 212 degrees, water BOILS! Just one more degree...
With boiling water comes STEAM.
With steam, you can power a train, a ship - most ANYTHING!
Just ONE DEGREE MORE makes all the difference to achieve EXPONENTIAL RESULTS!
Let's turn up the heat and MOVE MORE, EAT LESS!!
Sunday, September 27, 2009
Let's Avoid the Week Two "Blues"!!
Many asked toward the end of Week One, "So, what was the average weight loss that people are experiencing?" - The answer I gave was, "Well, we haven't tallied the data yet (Corporate Challenge this weekend has put us a couple days behind), but from the numbers I saw, I'd say it was between 4 and 5 pounds".
If you fall into this average category, good for you, but beware! Week Two is right around the corner, and typically, on average, for many and most, Week Two is HARDER! The weight-loss nemesis of the Week Two "Blues". If you saw the episode of NBC's "Biggest Loser" last Tuesday (9/21), you heard a lot about the curse. If you missed it, check out the recap from Coach Jillian at www.jillianmichaels.com
The Week Two Blues occurs for very precise and complicated physiological reasons, which will not be shared here because they are well beyond the scope of the blog - and besides, if you knew all our secrets, then we'd have to hire you and we'd blow our budget! What's more important is that
a) We can know ahead of time that THE BLUES ARE COMING!!
b) We don't have to fall victim to The Blues.
c) Awareness if the first step, but only the first
d) The way to avoid The Blues is to TAKE MORE STEPS (that is - let's all work a little bit harder!)
We know Week Two is tough - so let's do something about it! Let's all find a way to squeeze in an extra 20-30 minutes of cardio in week two. And/or, maybe we kick up the intensity just a teensy bit for a day or two in our workouts for week two! That will ensure that we all stay on track and keep moving toward RCI's "Biggest/Healthiest Loser"!!
Yours in health,
Wendy and John from the ProMotion helm
If you fall into this average category, good for you, but beware! Week Two is right around the corner, and typically, on average, for many and most, Week Two is HARDER! The weight-loss nemesis of the Week Two "Blues". If you saw the episode of NBC's "Biggest Loser" last Tuesday (9/21), you heard a lot about the curse. If you missed it, check out the recap from Coach Jillian at www.jillianmichaels.com
The Week Two Blues occurs for very precise and complicated physiological reasons, which will not be shared here because they are well beyond the scope of the blog - and besides, if you knew all our secrets, then we'd have to hire you and we'd blow our budget! What's more important is that
a) We can know ahead of time that THE BLUES ARE COMING!!
b) We don't have to fall victim to The Blues.
c) Awareness if the first step, but only the first
d) The way to avoid The Blues is to TAKE MORE STEPS (that is - let's all work a little bit harder!)
We know Week Two is tough - so let's do something about it! Let's all find a way to squeeze in an extra 20-30 minutes of cardio in week two. And/or, maybe we kick up the intensity just a teensy bit for a day or two in our workouts for week two! That will ensure that we all stay on track and keep moving toward RCI's "Biggest/Healthiest Loser"!!
Yours in health,
Wendy and John from the ProMotion helm
Friday, September 25, 2009
Week One Wrapping UP!!
No cute photos today - just a few key and critical thoughts from Week One of the Biggest (Healthiest) Loser (that's BHL in Promotion Fitness-speak):
- Eat until your satisfied, not until you're full (this has everything to do with the Satiety Scale that was mentioned in our Group Discussions this week, and which you can find in your binder).
- If you're not hungry, guess what? Don't eat!
- Get up and MOVE.
- This is the difference between REALITY and "reality tv".
Last Saturday, our cycling team finished third in the Corporate Challenge. And tonight, our bowling team was getting of to a great start at Woodland Bowl. Tomorrow morning, it's the BIG EVENT downtown - wish us all LUCK!! In our next post, if I find my camera, I hope to have photos of lots of BHL'ers out there MOVING, walking the talk!!
Make it a Healthy Weekend!
- Eat until your satisfied, not until you're full (this has everything to do with the Satiety Scale that was mentioned in our Group Discussions this week, and which you can find in your binder).
- If you're not hungry, guess what? Don't eat!
- Get up and MOVE.
- This is the difference between REALITY and "reality tv".
Last Saturday, our cycling team finished third in the Corporate Challenge. And tonight, our bowling team was getting of to a great start at Woodland Bowl. Tomorrow morning, it's the BIG EVENT downtown - wish us all LUCK!! In our next post, if I find my camera, I hope to have photos of lots of BHL'ers out there MOVING, walking the talk!!
Make it a Healthy Weekend!
Sunday, September 20, 2009
Out of the Gates
Here we go, ladies and gentlemen, boys and girls, Biggest/Healthiest Losers one and all!
Weekly group discussions (Paradise) and weigh-ins (Jamaica) start TOMORROW! See some of you there, and the rest of you each of the rest of the days of the week. On page 7 of your manual is the schedule for the week. You need to make it to ONE weigh in and ONE group discussion every week - and yes, we'll be taking attendance!
Here is a sneak preview of our first topic - one that is the most important in my own personal health journey: The Satiety Scale (page 12 of your manual).
Our body works best when we maintain ourselves in the "blue" area - 3 to 7. The danger of getting down in the 0,1, 2 range? Well, it is easy to overcompensate, and eat your way very quickly to an 8,9,or 10. And that just isn't good.
What are steps and strategies for maintaining the "sweet spot" in the hunger (satiety) scale? Come to this weeks group discussion to hear how others do it, the challenges and the tricks. The environment and culture at RCI is set up to succeed with this important tool in weight control and health maximization!
And before we sign off for this week, Wendy and I would like to share with you a bit of a message from Mark Koning. Mark sent the note below to the management team at RCI. It clearly shows how much he, and RCI, want each and every one of you to succeed, and how much support you will have from the entire company:
- Lead by example; wellness studies show that 8-10 people are influenced to start a new wellness initiative for every 1 leader that models wellness. We have over 35 of our leaders in the contest and close to 300 participants – the math works!
- Provide an attractive healthy food option for all team meetings; several employees have already asked for this. It’s an easy way to support this initiative, both now and going forward as we tackle a growing health care crisis.
- Encourage your people who have signed up; I can tell you that this already is a bit tougher than I envisioned. Many participants have expressed their commitment to make a huge change for their wellness and for themselves. But it is going to be tough – let your folks know that you are proud that they’ve taken this step.
Now, get out there, Move More and Eat Less!!
Wendy and John, from the ProMotion Fitness helm....
Weekly group discussions (Paradise) and weigh-ins (Jamaica) start TOMORROW! See some of you there, and the rest of you each of the rest of the days of the week. On page 7 of your manual is the schedule for the week. You need to make it to ONE weigh in and ONE group discussion every week - and yes, we'll be taking attendance!
Here is a sneak preview of our first topic - one that is the most important in my own personal health journey: The Satiety Scale (page 12 of your manual).
Our body works best when we maintain ourselves in the "blue" area - 3 to 7. The danger of getting down in the 0,1, 2 range? Well, it is easy to overcompensate, and eat your way very quickly to an 8,9,or 10. And that just isn't good.
What are steps and strategies for maintaining the "sweet spot" in the hunger (satiety) scale? Come to this weeks group discussion to hear how others do it, the challenges and the tricks. The environment and culture at RCI is set up to succeed with this important tool in weight control and health maximization!
And before we sign off for this week, Wendy and I would like to share with you a bit of a message from Mark Koning. Mark sent the note below to the management team at RCI. It clearly shows how much he, and RCI, want each and every one of you to succeed, and how much support you will have from the entire company:
- Lead by example; wellness studies show that 8-10 people are influenced to start a new wellness initiative for every 1 leader that models wellness. We have over 35 of our leaders in the contest and close to 300 participants – the math works!
- Provide an attractive healthy food option for all team meetings; several employees have already asked for this. It’s an easy way to support this initiative, both now and going forward as we tackle a growing health care crisis.
- Encourage your people who have signed up; I can tell you that this already is a bit tougher than I envisioned. Many participants have expressed their commitment to make a huge change for their wellness and for themselves. But it is going to be tough – let your folks know that you are proud that they’ve taken this step.
Now, get out there, Move More and Eat Less!!
Wendy and John, from the ProMotion Fitness helm....
Sunday, September 13, 2009
Are you READY!?!?!?
A couple posts-ago, we mentioned that Bill Germanakos, season four's winner of NBC's "Biggest Loser", and our own Mark Koning had a VERY competitive game of ping pong during Bill's recent visit to help us launch the "Biggest/Healthiest Loser" contest at RCI. Here are the two of them in action - I gotta tell ya, Bill had a WICKED spin on his serve!
Afterward, both had smiles for the camera, but Mark's was just a little larger, as he was victorious in a tight game. You can bet Bill will be back sometime for a re-match!
Bill signed plenty of autographs while he visited: and he encouraged everyone and anyone to contact him anytime for encouragement, questions, or just to say "hi". If you need to know how to contact Bill, find out at rci@promotionfitness.com
Bill drew an interested crowd wherever he went. He graciously answered every question, signed every autograph, and generally had a great time, whether in the cafeteria, the Oasis, or with management in the Town Hall meeting - Bill covered it all!
Here's Bill on the left, flanked by Wendy Cooper (owner of ProMotion Fitness), and some of the fine "A-Team" coaching staff that has been assembled to help us on our BHL journey: Lindsey Willard, Tom Hanley (you may recognize Tom from the RCI fitness center!) and Chris Roche.The first step of our Biggest Healthiest Loser adventure begins this week with evaluations and weigh-ins on Wednesday (9/16 - for phone staff) and Thursday (9/17 - for non-phone staff). It should take about a half hour, and at the end you will receive your personal nutrition and exercise plan (after a brief consultation with one of the coaches to determine the best plan for you). The contest "OFFICIALLY" kicks off Monday, Sept. 21st!! Get ready for an exciting and HEALTHY twelve weeks!
Thursday, September 3, 2009
No Photos here at RCI-BHL
ProMotion Fitness central command has "misplaced" the little cord that goes from the camera to the computer for off-loading pictures (pictures that are then posted in places like blogs, FB, etc). And before I'm buried with suggestions to a) check Radio Shack - did that, they suggested I try Cord Camera, b) check Cord Camera - did that, they suggested I try Radio Shack, and c) just take the card out and use a card reader - photos aren't on the card, they are on the internal memory of the camera, and lastly, d) well duh, use the menu button to move the photos from the internal memory to the card - my camera doesn't have that functionality, the guy at the store checked: So, next stop, www.olympus.com
Meanwhile, I know you're all waiting to hear about the ping-pong match between Mark Koning and Biggest Loser Bill - It was a hotly contested event, both of these guys are truly competitive. Mark jumped to an early lead, Bill clawed back to tie it up, and Mark pulled it out in the end, winning by 3. Next time Bill visits, he's getting the best out of three games!
And now, a SPECIAL treat! Below are some of the questions we have received in the last day or two that we thought might be of some value to everyone. Remember - if you have questions, send them with complete confidentiality to rci@promotionfitness.com. Or, you can always add a comment to any of the blog-postings: We'd love to hear what you think about what we're posting, and what you'd like to see that we're not covering. Now, on to the questions....
1. How is your coach picked for you?
Well, they aren't really picked, it will be left more to fate, chance and kismet: It's a matter of who comes up next in the line at the initial weigh-in process on Sept.16th and 17th. Throughout the program you will have an opportunity to interact with all the coaches. In special and rare circumstances, some adjustments may be made with coach/client.
2. Will there be one-on-one workouts, group workouts, or completely on-your-own workouts?
You will receive your initial diet and exercise plan at the initial weigh-in process, and have an opportunity to ask questions and tweek your plan with your coach. There will be group workouts scheduled to teach everyone the exercises initially, and some follow-up group sessions throughout. However - this is a REAL LIFE approach right out of the gates. YOU will be responsible for what you accomplish and what you put into the program. For the 12-weeks of the program, your coach will be there (via e-mail) to comment on your updates via (sent weekly), answer questions (within 48 hours), and be present from time to time in the RCI building to provide some in-person guidance.
3. Is ProMotion expanding its schedule at RCI due to the Biggest (Healthiest) Loser contest? This program is not part of the normal trainer times in the Fitness Center. Those will remain as they have been, with classes on M/W/F at 12:15 and 3:45. You will know when coaches will be in the building and will be able to see them one-on-one at those times. You are welcome to see John and Tom, too, during Trainer-Time, but know that their first priority are to Fitness Center patrons during those times. And every participant in the Biggest (Healthiest) Loser is encouraged to attend their classes.
4. What are the certifications of the coaching staff? The diet plans have been written and designed by a Registered Dietician (Jackie Dikos - contact info available upon request). If the diet/nutrition assistance you need is beyond what a Masters Degreed Exercise Physiologist can provide, you may be referred to Jackie. One of the coaches is also a Registered Dietician and Personal Trainer.
Additionally, your coaches have one or more of the following degrees and/or certifications: Bachelors Exercise Science, Masters Exercise Science, Registered Dietician, American College of Sports Medicine Health Fitness Instructor, American College of Sports Medicine Personal Trainer, American College of Sports Medicine Rehabilitative Exercise Specialist. A few "specialty" certifications also include: USA Cycling Elite Coach, ACE Personal Trainer, Registered Yoga Teacher (500hrs), BASI Pilates, Johnny G Spinning, and MMA Black Belt.
5. How do you determine a personalize eating plan? Everyone starts with the basic plan and it is tweeked with your coach to meet your needs.
6. Is there any medical work-up involved (cholesterol, food allergies, etc)? If you have significant medical challenges that relate to your eating and exercise (and most medical challenges do), we require a note from your physician to allow your safe participation in the program. If we find circumstances that we are not comfortable with, we will also contact your physician for further consult.
So - that's plenty for today - see you all tomorrow!!
Eat less, Move MORE!
John and Wendy
Meanwhile, I know you're all waiting to hear about the ping-pong match between Mark Koning and Biggest Loser Bill - It was a hotly contested event, both of these guys are truly competitive. Mark jumped to an early lead, Bill clawed back to tie it up, and Mark pulled it out in the end, winning by 3. Next time Bill visits, he's getting the best out of three games!
And now, a SPECIAL treat! Below are some of the questions we have received in the last day or two that we thought might be of some value to everyone. Remember - if you have questions, send them with complete confidentiality to rci@promotionfitness.com. Or, you can always add a comment to any of the blog-postings: We'd love to hear what you think about what we're posting, and what you'd like to see that we're not covering. Now, on to the questions....
1. How is your coach picked for you?
Well, they aren't really picked, it will be left more to fate, chance and kismet: It's a matter of who comes up next in the line at the initial weigh-in process on Sept.16th and 17th. Throughout the program you will have an opportunity to interact with all the coaches. In special and rare circumstances, some adjustments may be made with coach/client.
2. Will there be one-on-one workouts, group workouts, or completely on-your-own workouts?
You will receive your initial diet and exercise plan at the initial weigh-in process, and have an opportunity to ask questions and tweek your plan with your coach. There will be group workouts scheduled to teach everyone the exercises initially, and some follow-up group sessions throughout. However - this is a REAL LIFE approach right out of the gates. YOU will be responsible for what you accomplish and what you put into the program. For the 12-weeks of the program, your coach will be there (via e-mail) to comment on your updates via (sent weekly), answer questions (within 48 hours), and be present from time to time in the RCI building to provide some in-person guidance.
3. Is ProMotion expanding its schedule at RCI due to the Biggest (Healthiest) Loser contest? This program is not part of the normal trainer times in the Fitness Center. Those will remain as they have been, with classes on M/W/F at 12:15 and 3:45. You will know when coaches will be in the building and will be able to see them one-on-one at those times. You are welcome to see John and Tom, too, during Trainer-Time, but know that their first priority are to Fitness Center patrons during those times. And every participant in the Biggest (Healthiest) Loser is encouraged to attend their classes.
4. What are the certifications of the coaching staff? The diet plans have been written and designed by a Registered Dietician (Jackie Dikos - contact info available upon request). If the diet/nutrition assistance you need is beyond what a Masters Degreed Exercise Physiologist can provide, you may be referred to Jackie. One of the coaches is also a Registered Dietician and Personal Trainer.
Additionally, your coaches have one or more of the following degrees and/or certifications: Bachelors Exercise Science, Masters Exercise Science, Registered Dietician, American College of Sports Medicine Health Fitness Instructor, American College of Sports Medicine Personal Trainer, American College of Sports Medicine Rehabilitative Exercise Specialist. A few "specialty" certifications also include: USA Cycling Elite Coach, ACE Personal Trainer, Registered Yoga Teacher (500hrs), BASI Pilates, Johnny G Spinning, and MMA Black Belt.
5. How do you determine a personalize eating plan? Everyone starts with the basic plan and it is tweeked with your coach to meet your needs.
6. Is there any medical work-up involved (cholesterol, food allergies, etc)? If you have significant medical challenges that relate to your eating and exercise (and most medical challenges do), we require a note from your physician to allow your safe participation in the program. If we find circumstances that we are not comfortable with, we will also contact your physician for further consult.
So - that's plenty for today - see you all tomorrow!!
Eat less, Move MORE!
John and Wendy
Wednesday, September 2, 2009
Stay Tuned - Here it COMES!
If you were at Vacation Plaza today, chances are very good that you ran into, met, and were totally blown away by Bill Germanakos - NBC's Biggest Loser from season four! Coach Coop, myself and the rest of the ProMotion Fitness team had the honor and privilege of spending the entire day with Biggest Loser Bill as he shared his inspiring story - all served up and brought to you as an amazing kick-off event for RCI's own Biggest (Healthiest) Loser contest.
And this guy brought the CHI in a BIG way. Bill inspired, entertained, educated, and even brought a tear to an eye or two. He's experienced something truly special and continues to make each moment of his life special by sharing his story in a way that can help each and every one of us. In the next day or two, we'll share some photos and additional anecdotes from the day (including who won the ping pong game between Bill and Mark Koning!). For now, let me leave you with a little "teaser" - five key words that Bill repeatedly came back to as he told us how we can each have an amazing and wonderful journey of our own:
1. INSPIRATION - everyone has one, sometimes we must dig DEEP to find it
2. MOTIVATION - an "aha" moment that really drives home a message
3. EDUCATION - help is everywhere with your ProMotion Fitness team on hand
4. DEDICATION - stick to it, stay on task, don't lose focus
5. PERSPIRATION - it's not suppose to be easy!
Eat Less, Move More!
John and Wendy
And this guy brought the CHI in a BIG way. Bill inspired, entertained, educated, and even brought a tear to an eye or two. He's experienced something truly special and continues to make each moment of his life special by sharing his story in a way that can help each and every one of us. In the next day or two, we'll share some photos and additional anecdotes from the day (including who won the ping pong game between Bill and Mark Koning!). For now, let me leave you with a little "teaser" - five key words that Bill repeatedly came back to as he told us how we can each have an amazing and wonderful journey of our own:
1. INSPIRATION - everyone has one, sometimes we must dig DEEP to find it
2. MOTIVATION - an "aha" moment that really drives home a message
3. EDUCATION - help is everywhere with your ProMotion Fitness team on hand
4. DEDICATION - stick to it, stay on task, don't lose focus
5. PERSPIRATION - it's not suppose to be easy!
Eat Less, Move More!
John and Wendy
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