Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

• I’m the kind of person that loves sweets.
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit.
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.

Here’s how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

She definitely looks disturbed.

Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Picture yourself looking good and feeling good in you mental “after” photo.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your “before” picture to your “after” picture.

What will your “after” caption read?

Your Friend and Trainer,

Paul F. Sweatt

Wellesley’s Weight Loss Expert

Be honest.

Well, you’re not alone.  Many people live with unfulfilled aspirations and the self-help industry is booming.

Unfortunately, a lot of widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” in which researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but totally made up.  Complete fiction. False.  A lie.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.  Apparently they weren’t doing their homework.

Best selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

Do This: Make a Step-by-Step Plan.
If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

• Not That: Motivate yourself by focusing on someone that you admire.
  Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

Do This: Tell Other People About Your Goal.
How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

• Not That: Think about the bad things.
  When you focus on the negative it becomes your reality.

Do This: Focus on the Good Things When Achieving Your Goal.
Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

• Not That: Try to suppress unhelpful thoughts.
  Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

Do This: Reward Your Progress.
Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

• Not That: Rely on willpower.
  Willpower alone rarely gets anyone to their goal.

Do This: Record Your Progress.
Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

• Not That: Fantasize about life after achieving your goal.
  Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on the process that will put an end to your yo-yo dieting and your fat jeans.

Now is your time to get into the best shape of your life.

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your booty hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Go here Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Your Friend and trainer,

Paul F Sweatt

Wellesley’s Best Personal Trainer

Even though I enjoy exercising now and wouldn’t miss a workout session unless something really drastic happened, there was a time when I only did it because I knew I had to to lose weight.

Notice the moobs and gut and just know that it got worse.  Way worse.

There were times when my motivation was lagging and I found it really hard to push myself though a workout.  And even if I did make it thought the workout, because I couldn’t push myself as hard as I thought I should have, I would feel that my whole plan to lose weight/fat was thrown off and I would never reach my weight loss goal.  Forget the body of my dreams.

At one point things seemed to be getting worse as I had, what I thought, was one bad workout after another.  The whole idea of working out started to become even less fun than it already was.  It seemed like I was always playing catch up and I was destined to fail at my weight loss goals like so many others before me.  Sound familiar.

I felt like a weak failure and that I was quickly losing my battle with the bulge.  And that is definitely not what getting the body of your dreams should be all about

Thankfully I learned some things along the way.  Some strategies here.  A few tips there. Either finding out for myself or getting help from others.   All of which got me to my present body.

These motivational tips can also help you destory your lack of motivation and self doubt right when you are about to give up exercising for the day.

Or forever

So take the 7 tips I have included below and put them to use now (I mean right now) and you will never think of skipping a workout ever again.

1.)  Visualize.  - Find a quiet place and turn off all distractions.  Once you are focused, I want you to visualize the body you want and will get if you workout.  When you have that body in front of you I want you to focus on the parts that you really want to change.  See that flat stomach, those firm thighs, the strong shoulders, those toned arms and whatever else you are looking to achieve by working out.

Once you are done visualizing your dream body, remind yourself that you can only get it though hard work and exercise.

Visualize your perfect body.

2.)  Write everything down. – And I mean everything.  Write down what your goals and expectations are, your clothes sizes, your height, weight, circumferences and where you would like the aforementioned numbers to end up. Write down how you felt after your workouts.   Or how you felt after you blew one off. Even write down things that happened because you now workout but didn’t expect (i.e. better sex).

The next time you feel like blowing off a workout read the things you have written.  Seeing the changes that have occurred due to working will inspire you to make them even better.

3.)  Don’t stop moving.  - It has been shown that it is what you do for non-structured exercise that really determines how fit and healthy you are.  (see Fat Loss is NEAT).  So no matter where you are and what you are doing, MOVE.   Walk around, jump, hop.  Just do something.

Once you start you will want to keep going.  Like Newton discover: an object in motion wants to stay in motion.  Not moving around and just sitting there can make you want to keep doing the same.

MOVE ALREADY.

Follow her example and keep moving.

4.)  Do a 5 minute workout. – Really don’t feel like working out.  Do this.  Go to the gym (or where ever you workout) and tell yourself that you will workout for just a few minutes.  And mean it.  Have absolutely no intention of continuing.  Plan to stop at the designated time.

If you get to that time and you still want to stop.  By all means stop.  But remember: an object in motion wants to stay in motion.  Your chances of actually stopping and pretty low.

5.)  Take a caffeinated nap. – I do this a lot myself with a cup of green tea.

Feeling slow and tired?  Try this.  Make a cup of tea or coffee.  Once you finish drinking it (quickly is preferred), set a timer (if necessary) and take a 15 – 20 minute nap.  If you really are tired, you will fall asleep but after about 20 minutes the caffeine will kick in.  Instant Energizer Bunny.

Try not moving when that happens.

6.)  Get ready. –  This works the roughly the same way as #4. Next time you don’t feel like working out gather everything up that you will need to workout.  Get your clothes, your shoes, your sweat bands and any equipment you might need and gather it up like you would for a workout.  Once you have done all that, you probably won’t want to have done it for nothing and will decide to work out.

7.)  Just do it. – Be like the athletic company, named after the Greek goddess of sport, and JUST DO IT.  Turn off that lard ass couch potato in your head and JUST DO IT.

JUST DO IT.

JUST DO IT.

That’s where you want to be.

Why are you still sitting there?  JUST DO IT FOR CRYING OUT LOUD.

Have any other tips that you use to motivate yourself.  Leave a comment below.  You just make keep someone on track that might otherwise give up.

Your friend and trainer,

Paul F. Sweatt

Wellesley’s Best Fat Loss Motivator and former lard ass couch potato.

1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Before’s and After’s are great motivators.

Your friend and trainer,

Paul F. Sweatt

The Wellesley Weight Loss Expert

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.

The Two Motivators
When you boil it down, you’re motivated by two simple things:

1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)

You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?

Take note as to which motivator works for you – fear of failure, or promise of reward.

Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you’re unhappy with your body, but what exactly do you want to change? Why is it important to you?

Perhaps you can relate to one of the following goals:

• You need to lose weight for your health. Your doctor scared you straight or maybe you’ve had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
• You want to look and feel incredible. You’ve always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
• You’re worried about your kids. They don’t eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.

Train Your Mind for Weight Loss:
With your clear and important goal in mind, let’s take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let’s use your mind to conquer both.

Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn’t eat, and to naturally begin selecting healthy foods.

Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn’t.

These should include a warning label.

Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.

These are mandatory.

Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):

• Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
• Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.

Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.

Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.

Looking like this will give you a feeling of accomplishment.  And a feeling that people are staring at you.

Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.

Does this describe your idea of a good workout?

Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:

• Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
• Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.

Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world’s top achievers regularly use techniques like these to accomplish astounding goals.

The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.

These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.

Now that you are ready to accomplish your goals, call or email me today to start your fitness program that will greatly improve your life.

• Imagine yourself at 90 years old, sitting in a rocking chair and looking back over your life.
• Imagine that you never accomplished the goals that are important to you. Feel the pain of loss and regret.
• Now imagine that you did accomplish these important goals. Feel the pleasure of success and accomplishment.

Which scenario do you want to experience when you are 90?