The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss. Tammi Flynn
to achieve your results. I call these “mini-goals”.
Put it in writing
A great way to launch a new health-and-fitness regime is to commit yourself to it on paper. That’s what the 3-Apple-a-Day Personal Contract is all about.
When filling out your contract, first start by determining what you’d really like to achieve—your ultimate goal. All mini-goals will be set to lead to your main objective. Think of it as walking up stairs—eventually you reach the top. How long it takes will depend on what your ultimate goal is. Take some time to think realistically about your goals. If you decide you want to lose 50 pounds but you’ve never been that light, then this type of goal may not be realistic in a short time frame. An example of the contract is on the next page.
Tammi’s Personal Contract
1. Tammi Flynn, plan to accomplish my ultimate goal of competing in a mini-triathlon. To reach this goal, I have established several mini-goals, which are as follows: 1. Continue the 3-Apple-a-Day GI Diet.
2. Start swimming on Mondays, Wednesdays, and Fridays at 6 A.M.
3. Increase my biking to four days per week, 45 minutes each. I am beginning my journey on Monday, July 5, to reach my ultimate goal by September 18. I will continue to move forward and redefine my goals. My motivation level is extremely high. As I reach each of my mini-goals, I will reward myself weekly by getting a massage.
Signed by: Tammi Flynn
Date: July 1.
Support person: husband, Dan
The 3-Apple-a-Day GI Diet Personal Contract
I, __________, plan to accomplish my ultimate goal of _______________. To reach this goal, I have established several mini-goals, which are as follows: 1._______________. 2. _______________. 3. _______________. I am beginning my journey on this date: _________________________. I would like to reach my ultimate goal by this date: _________. If I don’t make this date, I will continue to move forward and redefine my goals. My motivation level is [circle one] high very high extremely high. As I reach each of my mini-goals, I will reward myself
by ______________________________.
Signed by: ____________________
Date: ___________________________________
Support person: * _________________________
Find someone to lean on
The Personal Contract has a place for the name of a support person. This person should not only cheer you on but also hold you accountable to your contract for as long as you want him or her to. My husband, Dan, is my support person, and he takes care of the kids in the mornings so I can go swimming. He also checks my training journal each week.
Give yourself a treat
Finally, think about how you will reward yourself for reaching your goals. Just make sure your reward isn’t an unhealthy choice and a step in the wrong direction. Some positive rewards include a massage (my favourite!), a manicure, or a good book. One of my clients hires a babysitter every Friday afternoon for two hours so she can do whatever she wants. It’s usually shopping!
Journaling prevents “amnesia”
Keeping a food and exercise journal is a key way to stick with your plan. Writing down an accurate record of your intake of food and beverages daily and recording the calories, protein, fat, carbohydrates, and fibre will help you become more aware of what is in the foods you eat.
Writing it down will also hold you accountable for what you have been eating or drinking. Although you may have good intentions, what you intend and what you actually do may be two different things. I call this “amnesia”. An exercise journal works the same way. You’ll know if you are making progress by keeping records of where you were when you started. In the Appendix, you’ll find a sample form for keeping a food and beverage record (Appendix).
Tips from Past Contest Winners at Gold’s Gym
1. Keep a food and exercise journal. This keeps you accountable and on track.
2. Focus on a specific goal. Visualize your end result. Keep reminding yourself that you are committed to achieving that goal.
3. Plan, prepare, and commit.
Plan what you want to accomplish (goal), how long it will take you (time line), and how you can accomplish your goal (specific program).
Prepare—know what you’ll be eating and when you’ll be exercising daily. Prepare meals ahead of time and plan your workout before you get to the gym.
Commit—make a contract with yourself, spouse, children, or trainer to accomplish your goals. Again, be specific and use this contract to hold yourself accountable.
If you fail to plan, you plan to fail. —Nancy Vanhoven, group fitness instructor, Gold’s Gym of Wenatchee, Washington
Don’t kid yourself
A frustrated client e-mailed me saying she had been following the plan but wasn’t making any progress. I asked if she was writing anything down. She wasn’t. I asked her to keep a journal and send it to me after a few days so I could see where she might be struggling. No wonder she hadn’t made progress! Her journal indicated that she ate almost everything out of a box or a container! Except for eating two apples per day, she wasn’t following the plan at all. In addition, she hadn’t changed her exercise program (walking) for over a year. I made some suggestions in order to accommodate her busy schedule (the reason for her dependence on convenience foods) and food preferences. A few weeks later, she e-mailed back to say, happily I might add, that she had finally started seeing some results.
Again, your intentions may be good, but writing it down is the only way to outsmart your biased and forgetful mind!
Breaking barriers and excuses, excuses, excuses!
Why is it that when we start an exercise or food program we often don’t follow through (as in “it seemed like a good idea at the time”)? There are a few legitimate reasons that may be out of your control that can inhibit you from reaching your goals—such as illness or certain disabilities. But mostly, barriers are excuses that keep you in your comfort zone—or rather, out of your discomfort zone! Changing eating and exercise habits may be one of the most difficult challenges you’ll experience. But remember, the rewards you’ll gain far outweigh those initial struggles.
Here are some of the common controllable barriers that factor into changing your lifestyle habits:
• Not enough time to exercise. Exercise needs to be a priority just like brushing your teeth!
• Too intimidated to go to the gym because you’re out of shape. Start walking or working out at home with exercise videos. But remember that a good gym can offer professional help to guide you to your goals.
• The belief that you need a diet very low in calories in order to lose weight. Eating too few calories is a sure way to lose valuable muscle tissue. Women need at least 1,200 calories per day, and men need at least 1,800.
• Environment. You’re surrounded by a feasting society. Fast foods and quick-food markets are loaded with high-fat, high-sugar, nutrient-light temptations. When you plan ahead and prepare your meals yourself, the temptations will become less, and you will not have to rely on willpower.
• No energy or too tired. The first thing many people notice when they start following the 3-Apple-a-Day GI Diet is that they have more energy. Get started, you’ll see!
Beware of emotional triggers—They make you eat!
Have you ever been sad and sat down with a tub of ice cream smothered in chocolate and just kept eating it? Or been stressed out and stuffed a whole bag of crisps (family size!) in your face? Or just felt bored and wandered through your kitchen “searching” for something interesting to eat and