Life Coaching Program for an Obese Beautiful Young Woman
A tragedy in the making. Not sympathy but action!
If you only have 1 minute to read this ---
This program only applies if you are a woman who is obese aged between 20 and 35. Note obese is not a pejorative term.
There is no need to read any of the introductory material, just go straight to the program.
There is no need of a life coach or exercise instructor or fitness leader or personal trainer if you have the knowledge and will power to do it yourself.
But you will probably need someone to guide you for the first 4 weeks of this or any other related program.
Good luck
Introduction
This is a program for an obese person to follow, not a theoretical program for life coaches to administer (though it can also be used for that with modification and tailoring).
Obesity is too big a problem for me to tackle all at once and all areas of the problem. I daily see in my commute (mostly) and walking to and from work (occasionally) women who are grossly obese, between 150 and 200 kilos. These women are aged between usually 20 and 35 and it is a tragedy for these women to be so big and so helpless (in so many ways). In my years as an aerobics instructor and now life coach, I think it is eminently achievable for these women to be in better health and fitness. This is not about beauty or making these women beautiful, they are already so.
The objective of this program is to get these women into firmer shape and fitter. This is not to say these Big Beautiful Women (BBW) are not absolutely beautiful as they are now but this is for those of them who also want to combine this beauty with better health, greater ability to participate in more strenuous activities and sport should they wish to do so.
To cut a long story short I will concentrate this program on young women aged from 20 to 35 weighing from 150 to 200 kilos. This program can be run alone or with the help of a life coach. Preferably at least in the first month, a life coach should be engaged to provide direction, positioning and support. This life coach can be a man or a woman or someone on a volunteer basis who has your best interests at heart.
The purpose of the program is to keep despair at bay, the feeling that nothing you are doing or are going to do will help. It is a small step on a vast journey. I am mapping out the topographic details of this journey you will map out the daily cobblestones.
Young women in that age group feel great embarrassment at the need for them to seek help for their probably unacknowledged 'problem'. Society also plays its part in shunning them. Part of the raison d'etre of engaging a life coach is to overcome this initial reluctance to confide in somebody and society's rejection of them.
There will be 8 x 3 month programs that will eventually lead you to losing some of this weight. You will need the first 2 or three programs to build the platform for weight loss and after that the platform and the weight loss routine will blend and become one. At this early stage, you are in platform building mode not in weight loss or reduction mode. So you must be patient , weight loss will come in 3-4 months time.
The rest of this article is directed specifically at you, following the program
I will assume of the sake of this program that you are aged 20-35, 180 kilos, normal height, otherwise enjoy good health and are able to participate in the program (but check with your doctor first). I will assume you have access to a park or similar to walk and have a space inside your home to do your weights workout.
I will also assume you are doing this alone (without a personal trainer or life coach) so wherever I think they should come in and provide advice and support, I will provide a commentary of their involvement at that stage. I will assume you live alone and without a partner. There are a some complications with families and partners I do not want to go into and lose the focus of this program, which is YOU. A family and partner is irrelevant if you are serious about this program. Make time by waking up 45 minutes earlier than usual.
For the first three months, we will not be doing any jogging or running until you have built a solid performance platform for that (it will probably take six months to do that).
Obesity Stabilisation Three Month Program
The main aim of the program is to stabilise the weight at the point of the start of the program, that is the goal is not to put any weight on. The goal at this stage is not to lose any weight. This will come with the second three month program, the Obesity Reduction Three Month Program, which will be a variation on the first three month program.
Week 1 Setup
Seek a clearance from your doctor that you are able to walk gently for more than 400 metres at a time and otherwise participate in a diet and exercise program. The exercise part of the program for the first three months is walking only and use of some light gym weights (see below) and the diet part is reduction (not total elimination) of junk foods only in your diet. You do not need permission from your doctor to eat less junk food, that is common sense (or should be) and should be part of every normal diet not just a diet to lose weight or in this case not to put on any more weight.
If you have mental health issues, please consult a specialist in this area to ensure these issues will not be hampering or defeating your efforts during this program.
Some medications (as a side effect) can lead to weight gain, please be aware of those. You are not trying to fight your body but working with it and within its parameters. Understanding the effect of your medication on your appetite (especially to increase it) and weight (especially an increase) is crucial.
There are diet medications and pills out there. Use these in moderation, pills on their own will not get you the body you crave. A program combining exercise and a healthy diet can also contribute to your goal. Your goal remember is to not put on any weight during this three month period.
If you have unresolved personal relationship issues, please see a relationship counsellor or a life coach who specialises in resolving these types of issues.
You may feel too proud, that you know better or how could somebody else tell you about your body. For this program to work, you must overcome these defensive feelings and be very humble and give yourself over to the power of the program. Let the program speak for itself in the results.
The words fat and gross no longer exist in your vocabulary. If you do this by yourself it would have cost you absolutely nothing. Don't worry about joining an expensive gym, that is a waste of money especially if you are too embarrassed to go.
Acquire some light weights for your gym type workout. You will need a barbell weighing 10 kilos and a set of dumbbells each weighing 5 kilos. Acquire some good running shoes the best you can afford. Acquire an exercise mat. Acquire something loose and comfortable you can wear for walking.
Throw out all the junk in your house (save for one small bar of chocolate - 250g). You are entitled to one small chocolate bar per week. Do not purchase when outside ready to eat junk or fast foods. Do not purchase the ingredients for you to prepare fast or junk food. Junk, unhealthy and fast foods include but are not limited to cakes, biscuits, chocolates, lollies, potato crisps/chips, pies and pasties, fish and chips, hamburgers, pizza, bacon and eggs, fried chicken, soft drinks, anything deep fried, crackers, other cheesy snacks, desserts, ice cream, sweets and puddings. Eliminate anything with cream in it or that requires cream eg goulash or stroganoff. Don't eat anything that is crumbed. If you do not live alone, than this rule only applies to you not your partner or family.
Reduce your intake of alcohol (calories) and coffee/tea during this period. Reduce your intake of raw sugar especially in coffee and tea. Reduce your intake of added salt. Drink lots of water (8 glasses per day).
Buy in lots of fresh fruit and vegetables and pulses. Learn how to cook these interestingly to supplement the bare diet (see below).
Each morning before breakfast drink a warm glass of water with a tablespoon of tamarind juice (available from your health food store) or pure lemon juice.
Your breakfast each day should be a bowl of cereal (not bacon and eggs) with some dried fruit and a glass of orange juice. Use coffee and tea sparingly. Do not sweeten your coffee or tea with sugar. Use skim soy milk rather than diary milk. For lunch a ham sandwich or cheese and tomato or cheese and salad sandwich with a glass of your favourite juice (orange, pineapple). Do not use juice concentrates. For dinner a small piece of fish or chicken (no pork or beef or lamb) grilled with 2 vegetables or salad. Your dinner beverage should be juice or water. Do not eat between these meals. Do not drink alcohol between meals Do your exercise program between these meals.
You must exercise and work at this program every single day. Watch everything you put in your mouth. That is after all the source of the problem.
Cut back on/eliminate restaurant meals and take out/take away meals. It will do your budget a power of good too. Do not go to all you can eat restaurants. Forget TV meals no matter how 'slimming'. You can do better for less.
Prepare your food at home yourself using ingredients you purchased and limiting the amount of salt, additives and flavourings used.
You will naturally get extremely hungry on this program especially prior to your period. Keep handy some healthy snacks - celery sticks, carrot sticks. You will occasionally fall of the wagon, don't beat yourself about the head about it. Know it, know the cause and then move on to the next day.
Once a week at dinner time (Saturday night) eat a dinner you like but watch it you don't want to undo 5 days of abstinence and deprivation with one monster meal.
Scout an area where you can walk for about 400-1000 metres at a time close to home. Don't drive there. Walking these is part of the exercise. If you are embarrassed about doing it in front of passers by do it early morning or late evening when there aren't any people about. You can alternatively buy a treadmill and do the walk on the treadmill but at this stage, don't spend money on something you may stop using after two goes.
Watch out for injuries to ankles, knees, joints, leg muscles when walking. When carrying 180 kilos one has to be very careful about exercise bio mechanics to ensure you exercise safely and healthily.
Take your weight before you start.
Week 2-4 Execute and Validate Setup
Begin each day with a short 400 metre walk. More if you prefer. Make time by waking up 30 minute earlier. It's harder waking up 30 minutes earlier but it is well worth the health benefits. When you return home, pull out your weights and do three simple lifting repetitions of 10 each of the barbells and dumbbells. Have the weights at waist high and bring to chest height. Please visit the web if you're unsure how to do this. Your key purpose here is not to get strong but to burn calories.
Have breakfast as per above. Walk to the station or bus stop to catch your transport to work. Do not drive.
At work. Walk everywhere. Do not take the lifts/escalators. Do not use e-mail. Go and see people and talk to them. It will do your job a power of good as well as your figure.
Prepare your lunch and bring it in. Bring your own water in. Do not buy bottled water.
Do not use mobile phones, SMS, remotes or other push button toys. Take a walk instead. See people instead rather than SMS'ing them.
After work repeat your pre-breakfast routine if you can. Increase it to 500 metres in the second/third week.
Prepare and have your dinner as per above.
If you fall off the wagon occasionally, that's ok...
During the last week - take your weight. It should be the same as when you started.
Life coaching session. At some point during the first month, preferably towards the end, after you have taken your weight you should consult your life coach to review progress: what was achieved and why (to celebrate success), what was not achieved and why (to learn and do better next time). During this
session you should express your fears, hopes, aspirations and problems you have faced and overcome and problems you face now for which you have no solution in sight for yet! At the end of the session you should set your sight for the next month's step up in activities.
At the end of the first month, celebrate having come through the first month by having your favourite cocktail.
Week 5-8 Repeat and Improve on Weeks 1-4
Increase repetitions of weights to 30.
Increase walk to 1500 metres twice a day every other day at least.
Use a treadmill for your walks, if you own a treadmill.
Walk on the weekends too if you can.
Shop smarter for fresh fruit and vegetables. Only buy what you like and for the quantity you use.
Introduce more fresh fish into your diet. Not fish fingers or fish and chips or crumbed fish.
Take up something complementary like swimming laps or water aerobics.
Make an inventory of your clothes as they are now. You will need that for later (second three month program).
Take every opportunity you can to walk, to get as much exercise as you can. Make opportunities. Reduce your dependency on your car.
Take your weight. It should be the same as when you started.
Life coaching session as per above. On balance what is working and what is not working. Think about now concentrating on the things that
are working and not the things not working (and why).
At the end of the second month, celebrate your journey with your favourite meal.
Week 9-12 Repeat and Improve on Weeks 5-8
Increase repetitions of weights to 40.
Increase walk to 3000 metres twice a day. Try for more on the week-ends say 4000 metres.
Use a treadmill for your walks and increase the incline, if you own a treadmill.
Walk on the weekends.
Use recipes for pulses (like lentils and red kidney beans), brown rice. Experiment with vegetarian dishes.
Eat red meat in moderation two-three times per week. Remove the fat.
Take up something complementary like dancing lessons. There is no need to be embarrassed, you're on your way.
Take your weight. It should be the same as when you started. If less, then all the better. If more, see below.
Get you hair and nails done as a treat.
Life coaching sessions as per above. What changes have you sustained over the last 8 weeks and why? To know this is beginning
to get to know what you might be good at. Concentrate on the things now working.
At the end of the program, celebrate your achievements.
Consider the next program in the series (coming).
If your weight has increased you should continue with the program (Week 9-12) for 4 more weeks until your weight stabilises.
About Gilbert Labour. He can personally tailor and supervise your three month program for one fee only ($500). He is an Executive Coach and Life Coach practicing in Sydney Australia but with a world wide interest in coaching with one of the world's leading life and executive coaching web sites. He has 30 years corporate experience in legal, government, telecommunication, banking & finance, insurance, accounting, IT and transportation. He is also a process improvement expert, project management and an IT professional within those industries. He works daily with clients facing and overcoming major personal crises in their lives.
Life Coaching Tips and Techniques No. 10
Obesity and the roller coaster ride from nadir to zenith and back
There are five journeys in obesity, which one are you on now?
Why are there obese people when there are people starving in the world? Is obesity a medical problem rather than
one of lack of self-control or perhaps even one using food for sexual/sensual gratification for masking (?) the real problems?
How successful is someone who is 250 kilos at 'masking' or hiding the problem?
The five journeys is obesity are -
Getting there becoming obese, this is the easiest journey of all and happens almost without you knowing. This journey is on the road to death.
Staying there at a steady weight, this is a hard journey because the tendency is to put on more weight not less. This journey is a slow death.
The next journey is one into hell and that is on the road to putting on more and more weight. This is the last journey these people even embark on.
This journey ends in death.
The penultimate journey and the one with the most difficulty starting is the road back away from obesity. The enormous journey back is not the problem
but the first step back, the first gram lost. This journey is not a journey of weight loss but a journey to lose the fears and problems that the weight gain had
temporarily put on the back burner. This second last journey is the life coaching journey and has much less to do with weight loss, exercise and fitness and more to do with
facing problems in their real intensity and fury perhaps for the first time since the decision taken to embark on the first journey.
The last journey and that is to keep the weight at the target weight after the massive task of weight loss because again the tendency is to put the weight back on
even faster than before and much much faster than it was lost. For every gram lost a kilo is put on.
Work with a life coach who understands your weight problem is not a weight problem but a personal problem posing, impersonating a weight problem. Someone who knows which
journey you are on and can make sure you either move to the next healthy journey or stay at the healthy journey you're on.
New Life Coaching Service Model - All Inclusive Platinum Service
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Coaching Programs
555 Program
The 555 Program is complementary to the 333 Program and is part of a family of programs called The Numbered Series, a simplification of a plethora of products, services and programs into
a number of specifically targeted set of programs that target a very specific audience with a limited amount of time and resources to devote to a life and executive coaching program. The programs
covers a set of goals over a set period for a specific (one time only) fee.
The key goals of the 555 Program is to be able to run 5k in 5 months, to solve 5 life coaching issues or problems in 5 months and to investigate and resolve 5 executive coaching problems
in 5 months.
Life Coaching Portal Programs
Beyond the existing Diamond program being run on the portal, a series of additional programs are being developed to be run for specific audiences and which have very clear targets and goals.
These include the following.
The 555 Program
Gilbert Labour, will personally run this program. It will probably take in the region of 10 suitable people and run for 5 months. The program is multi-faceted and covers three main streams a fitness stream, a life coaching stream
dealing with personal issues and an executive stream to supercharge your work, business and corporate environment.
The first stream is a fitness element. The goal is to be able to run 5k (non stop) in five months and be able to lose 5 kilos in the process. This is a modest achievement and is considered a healthy approach to fitness generally.
I am a former fitness instructor and dance teacher and can provide guidance in this area. You will need a clearance from your doctor if you're over 45.
The second stream is a life coaching element. The goal of the life coaching is to investigate a number of current personal issues and focus on 5 for resolution in 5 months. One to be resolved or at least worked on each month.
The third stream is an executive coaching element. The goal of this element is to come up with five goals or issues to be dealt with in the 5 months of the program. These could involve working towards a promotion, changing jobs, changing careers,
leaving the corporate environment and developing a small business. For the hard core executives and other corporate thrivers and survivors there will be a number of areas that include executive interview training and executive decision making that can be covered.
There are many others and these can be chosen based on your current goals. The aim of this stream is canvass all the possibilities and focus on only 5 and work through each one.
The cost of the program varies. To take part on a one-on-one basis with Gilbert Labour will cost $5000. To take part in a group setting will cost $2000. Individual programs can start at anytime considered suitable.
To provide this program on a company wide basis (more than 10 people), please call Gilbert Labour for a quote.
Please call Gilbert Labour on 0409 223 436 if you would like to take part. Further information on the 555 Program is available from the portal.
General Information
I also do a small amount of pro-bono work in the area of life coaching. I belong to the Life Coaching Pro Bono Group (LCPBG), a group of life coaches I am putting together to do this type of work for people in need but who may not be able to afford the services of a full fee life coach. We make allowances for your circumstances and also on the understanding that once you're back on your
feet, your capacity to contribute to your life coaching will also improve.
Generally speaking, we will set clear goals, we will put in place plans to attain those goals, we will execute the plan effectively. We will monitor and survey the results and ensure our goals are met. In most cases, we will envelope what we are trying to achieve into a coaching programme.
I operate flexibly taking into account the needs of the client as we progress with the programme.
Please call me on my mobile (0409 223 436) for a confidential discussion to begin the journey of self discovery.
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