Healthy Weight by Awareness

Matthew HoelscherMiami Executive Coach

I wasn't born fat.

Question?

Who can't get up in the morning without a cup of coffee?

Positive vs Negative Addiction

Stress and pain are warnings from our body to our conciousness Negative addicitions help us hide, numb or ignore the problem Positive addicitions face, feel, and solve the problem

Example: Stress

Postive Reactions CookDinner PartyMeditateExperience NatureVigorous ExcerciseTickle your KidsSleepGive Time Talents Treasure

Negative Reactions Eat Prepared/Fast FoodGo out to EatShopWatch TVSmokeYell at your KidsStimulantsBuy on Credit

I drown my kids!

Develop a Positive Addiciton

What goal do you want to accomplish? How are you going to accomplish it?  Where are you going to find the strength to accomplish it?

Scuba Diving is my Positive Addiction

Goal: Healthy Weight

What is a healthy weight for you? How much do you want to eat?  How much excercise do you want to do? How fast do you want to see results? What do you want to look like when your at your ideal weight?

My 26th birthday at my max weight of 235 lbs

How to Control Weight

What is your definition of food? What is the difference between "food" and "industrial imitation food"? How many calories did you eat today, this week, this month? How many calories did you burn today, this week, this month?

In Defense Of Food, by Michael Pollan

"Food" Defined by Michael Pollan

1. Don't eat anything your great grandmother wouldn't recognize as food

2. Avoid food products containing ingredients that are: a. unfamiliar b. unpronounceable c. more than 5 in number d. or that include high-fructose corn syrup

3. Shop the peripheries of the supermarket and stay out of the middle

4. Get out of the supermarket whenever possible

Industrial Imitation Food

Food

What to Eat, Defined by Michael Pollan

1. Eat mostly plants, especially leaves

2. You are what what you eat eats too

3. If you have space, buy a freezer

4. Eat like an omnivore

5. Eat well-grown food from healthy soil

6. Eat wild foods when you can

What to Eat, Defined by Michael Pollan

7. Be the kind of person who takes supplements

8. Eat more like the French, Italians, Japanese, Indians, or Greeks

9. Regard non-traditional foods with skepticism

10. Don't look for a magic bullet in traditional diets

11. Have a glass of wine with dinner

Food does not require labels or marketing!

How to Eat, Defined by Michael Pollan

1. Pay more, eat less

2. Eat meals

3. Do all your eating at a table

4. Don't get your fuel from the same place your car does

How to Eat, by Michael Pollan

5. Try not to eat alone

6. Consult your gut

7. Eat slowly

8. Cook, and if you can, plant a garden

Food or "Industrial Imitation Food"?

Excersise

Walk Bike Lift Step Run Kick box Dance

One hour burns 500 calories (Avg) What is your current level of fitness? You will need to work up to higher levels of fitness.

One hour of Spin Class (Cycling) is 800 Calories

My sweat, nobody can sweat for you!

How can a bottle, pill, food, or marketing claim equal benefits?

Tracking Calories

1. Use your smart phone or Ipad    2. Use a website http://www.fatsecret.com 3. Use paper and pencil Calculate the difference between what you burned and ate? Do not try to remember!

Calories in Fat

 1 pound of fat = 3,500 calories Average - 500 calories per day = 1 lb of fat per week Average 2000 calories per day, its not hard to cut 500 out Exercise 1 hour, 5 times per week to burn another 500 out Average - 1000 calories per day to lose 2 lbs of fat = week

Food or "Industrial Imitation Food"?

Body Weight vs Body Fat

You did not lose five pounds nor gain five pounds this weekend! Your body is made up of:  1. Bone 2. Muscle 3. Fat 4. Water The bathroom scale measures all 4, not fat.

Water Varies A Lot

Water weight can very 5lbs or more in your body. Human body is about 60% water in adult males and 55% in adult females Blood contains almost 70% water Body fat contains 10% water  Bone has 22% water Lean muscle tissue contains about 75% water by weight

Food or "Industrial Imitation Food"?

Measure Instead of Weighing

Take you body measurements at the beginning and end Track the changes in body measurement Your stomach will decrease in size Your arms and legs may increase Your clothes will fit better Track and plot your weight over time Calculate calories burned to weight loss

My Weight Loss Chart

10 lbs to 25 lbs in 4 Weeks

Where's Your Strength?

What Positive Addictions do you want? What are some similar situations you've overcome in the past? What will you track? How will you hold yourself accountable? Where do you get your strength? Who will pick you up after a breakdown?

Coaching is a Source of Strength

Coaches co-create goals Coaches create new learning opportunities Coaches co-create accountability structures Coaches celebrate little and big victories with you Coaches help you up after a break down Coaches move you forward from today 

Coaches Listen

Coaches listen differently then friends or loved ones  • No Preconceived ideas of who you are and what you

"should" be doing. • No Interruptions

 • No Judgements

 • No Opinions

 • No Advice

 

Coaches Challenge: Treasure Hunt

Coaches challenge clients to move forward You may accept, reject, or negotiate any challenge offered You challenge: Find "food" at your grocery store! 1. Plan an hour to shop for real food– Evaluate what you normally buy as real food or imitation– Search out real food replacements– Acknowlege when you are buying and eating imitation food– Teach someone the difference between food and imitations

Healthy Lifestyle Coaching

Two (2) scheduled 30 minute coaching sessions per month Set up and Training of a Fat Secret Account Weekly review of your Fat Secret Account Limited, short phone calls Unlimited Text and Email support $40 per month 

Miami Executive Coach 

Matt Hoelscher 

305.741.4284 

matt@miamiexecutivecoach.com