Get REAL about your weight(gain)!

As trainers, we hear LOTS of excuses. I'm sorry if this comes across harsh to some, but you have to understand it's out of desperately wanting to help, and also from having been in the same place a few times myself.
ex*cuse /ik'skyooz/
Verb: Attempt to lessen the blame attaching to (a fault or offense); seek to defend or justify
Noun: A reason or explanation put forward to defend or justify a fault or offense.

Taking Ownership
The first thing one must do is take ownership of their actions. People make SO many excuses. We each make our own decisions each and every day. No one else controls us. I used to be surrounded by people who complained about not having a job or money. I heard things like "so-and-so is supposed to hook me up...." placing the blame on others. The same is true about the weight you are at, or the weight you have gained. It did NOT happen overnight. The average daily calorie (suggested) amount is approximately 2,000-2,200 calories. To gain one pound of fat, you must eat 3,500 calories EXTRA than what you need. This can happen over any amount of time. To gain 10 lbs, you ate approximately 35,000 CALORIES MORE than you needed. That's a LOT! It's not on accident. It happens over time. There are signs: tight clothes, increasing weight, lethargy, skin rashes, shortness of breath. This depends on how much weight you have let yourself gain, but I can tell you even from my fluctuations of 15 to even 20lbs, I feel it. You literally have to EAT yourself into that shape!

It is NO ONE else's fault! You can hire a trainer, but we can only give you the tools. We can't do it FOR you. How many times have I trained someone, given them a GREAT plan, only for them to waste it by going through the drivethru or getting wasted afterwards. I've had 'friends' try to get free help from me, when all they needed to do was stop drinking(insert soda or alcohol here). Here's another thought:

60mins of cardio, approx 600cals on average depending on level of intensity and persons size.
1 beer, Coors Light (my favorite!)  = 102 cals each. 

It's really nothing for someone to go out socially and drink 8 drinks. All that work and then some! I've heard of people at the gym go out after and down a pitcher of beer! And what about cocktails? oh my! With the juices or syrups you can have 1,000 cals a night EASY! And they ask why they aren't losing weight?!

More excuses:
I'm busy - right. Do you watch TV? You can do a killer workout in 30mins or less!
I work - Don't we all?
It's expensive - If you are lucky to have use of your legs, use them! They are free! Walk, run, ride. . .
I'm sick - You BETTER have a temperature. A cough or one sneeze is not 'sick'. The Flu is sick.
I'm sore - Great! You're body is changing! Now let's work something else! Cardio can help alleviate soreness!
I don't know what to do - Take classes at your gym! It's like having a trainer for free! Grab a magazine and learn some new moves.
I can't afford a membership - Turn on your TV. There are fitness channels on regular cable. Find them on YouTube!
My gym is closed when I'm off work - See above
I'm a girl and don't like working out in the 'men's' area - SUCK IT UP! They don't all know what they are doing either, and most likely they are nervous about trying to impress you. Also, there are female only gyms.
I had a stressful day - Work it out! Exercise relieves stress.
I have a special event - There will always be another event.
Eating healthy is expensive - $5-7 each drive-through meal on average. Lean Cuisine or similar: $2-3, Protein shake: $1-2.....

Why I Care
Because doing My Job isn't about getting paid. I can joke about my pride and what people think about when my client isn't making any progress, but I actually CARE. It hurts me to know that they are damaging themselves and their health.  I want to help them, and want them to feel better both physically and emotionally about themselves. For me to get paid to train someone and not see any change in them, it makes me feel defeated, like I failed them. But I am really doing all I can. I know people can create change. It's a fact. For some it may be harder. For those who do crazy crash diets it is harder. They destroy their metabolism, and rebound from it.


I have been there
I have been in fitness forever. I too have struggled to eat right, stick to my workouts. I compete and have a certain image to uphold so when I 'relapse' it is hard! I can gain 20lbs in 2 weeks. The amount of food I can eat when coming off of a show is 'amazing' to say the least. But I DO IT to MYSELF. I admit it. I lose control.I let myself. I get mad at myself. But after a certain amount of time, a certain amount of weight gain, ENOUGH is ENOUGH.

You can change your surroundings. Befriend and surround yourself with positive, drama-free, healthy and fit people. They can inspire you on your journey and help change the way you look at things. Get rid of those that keep you from reaching your goals.

GET REAL! Stop making excuses! JUST DO IT!
PLAN: Preparing your food ahead makes life easier.
MOVE: Even if it's just walking. Or doing a workout video at home.
EAT: Real food! You shouldn't need the label to tell you what it is. Veggies, Fruit, Meat, Dairy, Whole Grains

There will always be another 'reward' or 'stressful day', another event; birthday, party, etc. There will always be another excuse. The food will still be there! (Especially if it's a Twinkie! ;)) You need to attend to your health --> NOW!

It won't happen overnight. It takes a while to gain weight, to stay there...it's not going to come off as easily as it went on. Just keep doing the right things and it will over time. I'm not asking you to do any crazy diet. Just eat real food. Don't stress out about it, or a timeline. You will FEEL better, you will have more energy. Just keep going! DO IT!