Today's Overview:

Today, we will be focusing on controlling what you can control, learning from your mistakes and making it more convenient for you to exercise.

Set goals for the action you want to take today. Results will follow.

Mindset: Set "Action" Goals

Consider setting an action goal as an alternative to only focusing on your weight loss goal. Due to specific biological factors, you cannot necessarily determine your weight. However, you can decide what actions you'll take. You can always focus on how many minutes you're going to exercise. You can focus on how many servings of certain foods you're going to eat or cups of water you'll drink per day. These things are part of the chain of events that will determine your weight loss results. So give this a shot and notice how much more empowered you feel. You'll no longer feel like a victim of the number you see on the morning scale.

Key Takeaway:

Focus on what YOU can control.

Use last week's failure as a springboard to this week's success.

Lifestyle: Leverage Your Week 1 Defeats

Now that you have the first week under your belt, you have certainly had some victories and losses ("setbacks"). We can celebrate and repeat the behaviors and actions that led to your wins. We also want to leverage your defeats. What behaviors and actions prevented you from making the most progress toward your goal? You have a choice. You can either be discouraged about last week's mistakes or look at them as opportunities to make a lifestyle. So make a list of your top three victories and your three most significant errors. Modify your routine so that these will be non-issues for you this week. Now let’s have a great Week 2!

Key Takeaway:

Learn from your mistakes; don’t be discouraged by them.

Don't act surprised. You know why you're heavier today.

Nutrition: There Are Few Surprises on the Scale

Not much needs to be said here. The subject line just about says it all. There are rarely any surprises in the morning when we step onto the scale. Although we don’t have complete control over our weight (as I mentioned in the Mindset section), we typically know that we messed up – and exactly where we messed up – when we weigh in a little heavy. So, every time you get ready to put something in your mouth, think about how it will affect your weight tomorrow morning. Better yet, be proactive and PLAN your meals based on your goal for tomorrow’s weigh-in. When it comes to your food choices, always be thinking ahead!

Key Takeaway:

Eat with tomorrow’s weigh-in in mind.

Where can you exercise? Have a plan. Have options

Exercise: Exercise WHEREVER You Can

In mapping your course for your exercise program, you want to make your workouts as convenient as possible. One of the ways to do this is to find places to exercise that are on your path daily and weekly. Even though you may have a gym membership, it may not be the most convenient thing to go to the gym. In a future lesson, I'll share how I used to train in parking lots near clients' homes when I was between sessions as a personal trainer. To make your life and weight loss journey more manageable, be creative and make sure to make your chances of success as high as possible by having multiple exercise locations.

Key Takeaway:

Find convenient workout locations.

In Conclusion:

When you're mapping your course to a destination, there are many things you can't control. On your trip, you'll make some wrong turns. But you want to make that trip as convenient as possible. It's the same with your Journey Jumpstart. Put into practice what you learned, and you increase your chances of success!

Decisions for the Comments Section:

• "Three setbacks from last week: [list]"• "One action goal for today is [action]."• "[Food item] tends to sabotage me."• "My four exercise locations: [list]"

Day 9: Mapping Your Course Part 2

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