I've got another special one for you this week! I had the pleasure of doing an interview session with Ruth LaRose from Eau Claire, Wisconsin. We talked in detail about how she has been able to lose 155lbs over the last five years.
Here are some of the topics we covered:
You are going to LOVE this interview. Ruth has done something pretty amazing with her transformation and you are going to enjoy how REAL she is. I 100% guarantee that you will relate to her story and have several "Aha!" moments along the way.
Download the podcast episode HERE, give it a listen, and then dive into my takeaway notes below.
Here are my key takeaways from my interview with Ruth:
Takeaway #1: We all start this journey from a unique place. Ruth talked about all the ways that her weight was having a negative impact on her life and lifestyle as she weighed almost 400lbs. The key action step that she took was to GET STARTED. She starting using her Biggest Loser workout DVD's and just did her best. She wasn't comparing herself to others....she was in this battle to improve herself. She progressed at a pace that worked for her body.
Takeaway #2: Ruth mentioned that her main motivation was that she was "sick and tired of being sick and tired." That was what kept her going when she knew her workouts would be tough. The reward of how she wanted to feel was worth the effort.
Takeaway #3: Ruth used basic health and fitness fundamentals to get these results. Sometimes people think for a major weight loss transformation to happen you have to do some "special" program or the latest trendy diet. Ruth did this with clean eating, drinking her water, and slowly progressing with her exercise routine.
Takeaway #4: Ruth mentioned that she tends to struggle with cheat days where it can turn into a cheat weekend pretty easily. This is a huge issue for so many people. She said that she tries to just do ONE cheat meal every once in a while and keep it to that. One of my best resources to help clients with learning about my Cheat Bank Strategy is my FREE Defeat The Cheat course. Another great resource to check out if you struggle with nutritional consistency is my FREE Defeat The Cheat Facebook support group.
Takeaway #5: We talked about the importance of being able to let go of "your old body and body image". We all have to let go of some of those old fears that we had when we were heavier and allow ourselves to build confidence with our new healthy body. It's fun to test the waters a bit and see what these new muscles can do! When you are thinking along these lines you are going to be in the new purpose/new identity (phase three) of the Transformation Timeline.
Takeaway #6: It is important to be honest with the good, the bad, and the ugly. If you have a bad moment and you cheat you need to own it, accept it, and be accountable. We ALL have slip ups so don't feel like you are the only one out there that struggles with this!
Takeaway #7: We are all in a constant state of learning. We can't put too much pressure on ourselves if our weight loss pace slows down or if we have a few mess ups here and there. We are all learning as we go and the real key is to do our best to not repeat any mistakes we make. The Battle Plan Workbook is my #1 FREE tool I have clients use to help them look four weeks in advance to map out their danger zones and set up their monthly game plan.
Takeaway #8: Start with small goals and build momentum from there. Ruth talked about achieving a smaller goal like "no more fast food" and how that helped build up her confidence and momentum so that she could tackle larger goals. If you have a major weight loss goal it can be intimidating so break things up and tackle one mini-goal at a time.
Takeaway #9: "If you do fall off of the wagon.....don't spend the rest of the day falling off!"...This might have been my favorite part of the podcast! So many people will have one little slip up and then decide that the whole day is shot so why not punch a ticket to the cheat-a-palooza buffet! The issue with this is that the one day can turn into a weekend, week, or month and the negative momentum builds quickly. If you mess up, own it, and then take an action step to get back on track.
Takeaway #10: Surround yourself with like minded people, your transformation tribe, that will be made up of family, friends, and workout buddies. It is great when you can build up some health/fitness momentum together plus you can hold each other accountable in a supportive way!
Here are all of the links mentioned in this podcast episode:
Here is the full podcast interview audio with Ruth: