Envision your Goal & Change your Life

Envision your Goal and Change your Life, Positive Mindset will result in you Reaching your Goals 

You can take control of your Life. Set your Goals and set positive patterns into your daily routine, then it will not be difficult to stay on track. Review your goals and inspiring images daily, envision how good you will look and feel when you reach your Goal. That vision and desire will inspire you to stay on course.

Positive thinking will result in your success: “What you think about comes about, Once your thoughts reflect what you genuinely want to be, the appropriate emotions and the consequent behaviour will flow automatically. Believe it and you will see it” – Dr Wayne Dyer.

Make your Goal Bold, then you will achieve it. Your goal should be to be to Get your Healthiest Body, this is realistic and achievable. Set yourself a 12 Week Challenge Goal. If you have honestly got 10kg to lose to reach your Healthy Slim Goal Weight. Then don’t set yourself boring goals like “I want to lose 5kg and fit into my favourite pair of jeans”, that is not enough reward to get you to commit and to do this, as weight loss is a lifestyle commitment. Your Goal should be to lose the 10kg and get to your Healthy Slim Goal Weight and you need to write your goal down, and then put the goal note in a visible place where you can read it at the start of everyday.

Your goal should be to get your Best Body, and to be your Best, this is a realistic and achievable goal, and the rewards of this goal of Health and Increased Self Confidence will drive you to achieve your Goal.

Set yourself a 12 week Challenge – the discipline it takes to finish your 12 week Challenge will spill over into other areas of your life. You will have more strength and energy to handle life’s everyday stresses. At the end of this Challenge your Success will help you to believe in yourself more than ever before, it will empower your whole life, you will feel the rewards of strengthening your mind, body and spirit. It is up to you to do this. Believe in yourself and believe that you deserve that Amazing Body. The results will be so worth the Journey.

“Motivation is what gets you started. Habit is what keeps you going !” – by Jim Ryan.

Reasons why to commit to your Health Plan – there are so many health benefits

By reducing your overall amount of bodyfat, you can improve your body composition, your health and your overall quality of life, it will improve your mobility. If your ratio of body fat is much higher than your lean body mass, then you could be putting yourself at risk for severe health problems such as obesity, high blood pressure, type 2 diabetes, heart disease, cancer and fatigue, as well as extend your lifespan.

Benefits of having a healthy body composition

  • Normal blood pressure levels.
  • Normal Cholesterol levels.
  • Improved quality of sleep.
  • Improved mood and self-confidence.
  • Improved Sex Drive.
  • Feeling comfortable in your own body and in your Clothes.
  • Healthier & Firmer looking Body & Skin.
  • Increased energy and endurance throughout the day.
  • Reduced pain in joints, hips, and lower back.
  • Improved blood circulation — leading to lower risk for heart disease.
  • Higher fertility rates and lower risk for pregnancy-related complications
  • Improved breathing, respiration, and lung function
  • Improved glucose tolerance and insulin sensitivity

To encourage you to find a reason why to get healthy and to get you to stay focused we would like you to determine the health of your Body.

The Key Factor for Improving your Body Shape and your Bodies Health is your Body Composition.

Knowing all about your body composition can help you determine the general state of your overall health. Even if you appear to be healthy on the outside and weigh in at a seemingly normal weight on the scale, you may still have an unhealthy or altered body composition. An important composition for your body to have is Muscle Mass in order to perform everyday tasks in your day and it is important to have a good muscle mass and a low bodyfat percentage.

Body composition is the body’s relative amount of body fat to fat-free mass, the latter of which is made up of your organs, bones, muscle, and body tissue. If your ratio of body fat is much higher than your fat-free mass, then you could be putting yourself at risk for severe health problems such as obesity, high blood pressure, type 2 diabetes, heart disease and fatigue.

The Body Mass Index (BMI) is used to evaluate body mass.

To Calculate your Current BMI, first choose “Metric” Setting option, then enter your Height (cm) & Weight (kg), once you enter your weight your BMI Result will appear in the block. Then read the BMI Score Explained Chart below.

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BMI Score Explained – chart below is for Men & Women

BMI is a measure of a person’s thinness or overweightness based on their height and weight, and is intended to quantify tissue mass. It is commonly used as a general indicator of whether a person is at a healthy weight for their height. Based on the Body Mass index, both men and women are categorized as Normal weight, Overweight or Pre-Obese, or Obese. Please view these BMI Calculator Results and these Ranges to determine if you are in a Healthy Range.

Your BMI

35 and above Severely Obese
30 – 34.9 Obese
25 – 29.9 Overweight or Pre-Obese
18.5 – 24.9 Healthy Weight
18.5 and under Underweight

Womens Diagram for Body Mass Index

Mens Diagram for Body Mass Index here.

To encourage you to find a reason why to get healthy and to get you to stay focused we would like you to read the following informative webpage (once you have read through this current page), you will find out how the “Science of how our body loses bodyfat”, and how your internal bodyfat (Visceral fat) affects the health of your organs and therefore your body, please view our Science of Weight Loss – Lipolysis page – click here. But please continue reading this full page first as we have many informative tips here below to help you to reach for your goals.

You are what you eat !!

Healthy Eating Slim Body or Unhealthy Eating overweight body

Habits are what determine the Shape of your Body

The person you see before you in a “Before” Photo is a reflection of that persons pattern of action – their habits, the things they do day in and day out without even thinking about them. In order to transform from before to after, those habits need to change. They are like sandbags tied to a hot air balloon, limiting your ascent to a higher quality of life. Once you realise the extent to which eating behaviour is ruled habit, you will be amazed. Consider which current daily habits are holding you back and become determined to transform those negative habits into a positive pattern of action. It is not easy but I know you can do it.

The reality is that habitual snacking adds up, say you come home from work, you make a beeline for the refridgerator, cruise it contents, and decide to sample bits and pieces of food, a meatball here, a slice of cheese there, this all adds up to an additional 300 calories (1254 kilojoules) a day – calories you don’t count or even think about as you graze on the goodies in your fridge. If you continue at this rate, you will gain 11.3 kg extra this year, and you won’t understand why it is so hard to lose weight.

To change these sabotaging habits, keep a Food Diary to identify your habitual eating, so that you can be aware of when it happens and make conscious changes to avoid it, to stop yourself when you open the refridgerator the moment you walk into the house, so that you don’t fall into that habitual trap and destroy your chance of achieving your weight loss goal. You have the power to take control of your daily habits, turn your life around, take good care of yourself, eat healthily, get a full night’s sleep, and exercise daily – all new habits that will change body and your life.  

Don’t allow Mindless Eating or Impulse Eating, erase all your hard work, think before you eat something, when you are tempted. Tell yourself “this cheat is not worth it, and eating it will stop me from reaching my goal”. Then say to yourself “I will only cheat once I am at goal weight, I only deserve to reward myself with a treat then”. Try your best to only eat that which will take you closer towards your Goal. The Long term Reward will be worth it and will outway the Short-term reward of that temporary feel-good feeling (from those feel good hormones that are released– endorphins), of eating that treat.

”Nothing Tastes as good as Thin Feels” – this saying is so true, and you should say it whenever you feel tempted to eat something that you shouldn’t, it will help you to gain self-control.

Having self control will help you to feel good about yourself, when you have control over food, you will no longer have the frustrating mind warfare of guilt. This warfare occurs once the short-term feel good endorphins wear off from having the treat, or the next morning once you step on the scale and are disappointed.

“By Eating Healthy you get to choose which body you get to live in”

Feeling in Control of what you eat, will make you feel more in control of your life

Feeling in Control of what you eat, will make you feel more in control of your many aspects of your life and your destiny. It will strengthen your mind and Spirit. Being disciplined will make you feel positive about your new Healthy Lifestyle and relieved, knowing that you will succeed and reach your goal.

If you can make a decision that you will only Reward yourself with a treat once you are at Goal Weight, you will be amazed at what Results you will achieve daily and every week.

Once you are at your Goal Weight you will have gained Self-Control 

Also remember there is a light at the end of the tunnel, once you are at Goal weight you will be able to allow yourself additional foods in moderation. So focus on resisting temptation now and achieve your Goal weight as soon as possible. Let me explain, to maintain your Goal weight you would continue following your Healthy Eating Meal Plan that helped you to lose the weight, but you would be able to eat certain foods in moderation which you couldn’t eat while you were losing the weight. The discipline that you successfully learnt and practiced during your Weight Loss will help you to add certain foods in moderation, and still remain at goal weight due to your gained Self Control.

Make your Environment Safe

If you want to succeed, clean up your pantry, it is certainly not unreasonable to clear your environment of any of the following : All Cookies, candy and high-calorie, sweetened snack foods Salty foods such as potato chips, pretzels, taco chips, nuts and other packaged munchies Even if you have children, you can still limit the amount of unhealthy snacks in the house, to certain treat days only for the kids and buy small amounts of treats, just enough portion for the child, the child will also benefit from this, and you can encourage healthy treats for children, rather such as Yoghurt, Yogi sip, Fruit and Mixed Dried Fruit, or Biltong.

You have to want to change more than you want to stay the same.

One of the interesting contradictions of life is that we want to change, and yet at some level, we want to stay the same. But you can’t do both. Clearly, you can’t be a Before photo and an After photo at the same time. You need to discover the reasons why you want to change eg. better health, have more energy, more confident in the way you look, feel comfortable in your body, your motivation may be to look great Naked, etc.

Here is a very helpful way to find your motivation – Take a photo of yourself in a Bikini or Swimsuit, or in tight clothing such as leggings and a vest top, then print the photo, then have a look at it and evaluate – are you happy with the way you look and feel. If you are genuinely unhappy with the way you look and are you uncomfortable in your body, then you can take control of your life.

“You have the power to change, and no one can take that away, you are in Control of what you eat, therefore you are in control of your Destiny”  Believe in yourself.

Now write down why you want to achieve your Goal, how you would feel when you achieve it and how it would positively impact your life. Realise that the positive results outweigh the negative reasons for staying the same, and then make a decision to go forward and make the change. What ever your reasons are for wanting to change, please don’t lose sight of them ! Keep this note close to you at all times. Put it inside your bedroom cupboard door with an inspirational photo of the body you want, you can also put load the inspirational photo onto your Cell phone so that you have inspiration on you at all times. Look at it whenever you are tempted to cheat, it will help you to resist the temptation. Constantly remind yourself of why you want this, and allow your positive reasons to help keep you going strong.

“Watch this amazing Transformation video from an Unhealthy Body to a Healthy Body”.

Healthy eating is about feeling great, having more energy, and keeping yourself as healthy as possible – all of which can be achieved by learning some nutrition basics and using them in a way that works for you. Healthy eating begins with learning how to “eat smart”. We create personalised Meal Plans for our clients that are easy to follow and are a Lifestyle Eating Plan. If you want to find out more about our Meal Plans then go to our Winter Meal Plans page.

We provide 1-on-1 Online Nutritionist Consultations from the comfort of your home, or your office, so wherever you are, we can assist you with your Nutrition & Health. 

Contact Kevin Naude’ on 0826644108 on whatsapp, or email him on  kevin@bodysculptdoc.co.za.

If you found this page informative and you would like to find out how the “Science of how our body loses bodyfat”, then please view our Science of Weight Loss – Lipolysis page – click here.

We also invite you to view a few of our Clients Success Stories –Alexa Botha’s Success story – click here.

Adinda Booysens Success story, and Bradley Success story – click here