Step One: Getting started

Summer is upon us. Does swim wear fill you with dread? Do you look in the mirror and grimace at the image staring back at you? If so, here is the first step in a series of 12 that will help you change your life.

Start by taking a photo of that which you so desperately want to hide. Put on that swimsuit, unveil those cellulite legs, or that side view of the beer gut, and take that “scary photo.” Why? Because you want to know where you have been and where you will never be again. Tuck that away for future reference as a ready reminder. Then find an old photo of yourself that you love and place it where you will see it daily. This photo will be positive incentive.

You need to know that you can lose the weight and be healthy! But it must begin with a “ready mindset.” Just as a smoker will not succeed until there is a desire for change more than the momentary satisfaction, nor will you succeed until you look in the mirror and face the fact that you are unhealthy and over-weight. Now you are ready!

Health screening must be done, because you are going to get that body moving. If you have two or more of the following risk factors, consult your physician before beginning:

-Family history of heart attack, coronary revascularization, or sudden death before the age of 55

-Current smoker or have smoked within the past six months

-High blood pressure or on antihypertensive medication

-High cholesterol

-Type 1 or Type 11 diabetes

-Obesity (BMI of greater than 30, or waist girth larger than 40in. for men, or 35in. for women.)

-Sedentary Lifestyle (Less than 30 minutes of activity during a day)

If you have one of the following you must obtain medical clearance: 45+ (male), 55+ (female); musculoskeletal problems, injuries that are recent or still bothering you, pregnancy, infection, on medication, or any other ongoing medical concern. Your physician may give some guidelines in which to begin. These should be followed explicitly.

Before beginning, a clear starting place should be recorded. To do this, first document your weight. Next measure the following areas in centimeters while taking care to keep the tape level:

Waist - narrowest point above the hip bone.

Hip - Largest part of the buttocks with feet together.

Thigh - Below the fold of the buttocks at thickest part of inner thigh.

Calf - Largest circumference.

Upper arm - Maximal circumference, arm extended, palm up.

There you go, this week you have an agenda. Make that doctors appointment, take that photo, and measure. Be certain to read Step Two next week, “Three components to success – Mindset, Meals and Movement.

As a personal trainer I often hear the defeat of many failed diets. This is not a diet, it is a lifestyle. I understand the challenges, but I want to assure you with the right knowledge it is possible to change. I have witnessed the transformation many times.