In March, I brought you the story of Rebecca Berger, who changed the way she thought about weight and radically transformed her body and improved her health. In the first part of her story we looked at her struggle with weight gain and how she was eventually able to make a physical transformation after mentally reframing how she thought about eating and exercising. In the second installment, I shared some what motivates Rebecca and her own insights into her inner life. Today, we wrap up Rebecca’s story by delving into her process and how she stays focused upon it.
Now that Rebecca visualizes her day-to-day approach to eating and exercising as a journey, she sees each day as just one small segment of that journey. A meal is a footstep along a path. One workout is another footstep. Eating the wrong thing is a simple misstep off the path that can be counteracted by taking the correct footstep at the next meal. The important thing is keeping one’s mind focused down the road. Know where you want to go and the path becomes clear.
Rebecca’s journey includes keeping a written journal of what she eats and her workouts. Her day breaks down like this:
4:30am – Herbalife shake for breakfast
7am – Snack: Greek yogurt
9am – Snack: A cheese stick or clementine oranges
Noon – Herbalife shake for lunch
3pm – Snack: Greek yogurt, cottage cheese, or ham
6pm – Dinner: Veggies and a small piece of meat, either chicken or fish
9pm – Bedtime
Number of calories consumed daily: 1350
You might notice that Rebecca’s diet is high in protein. She says, “We live in a carb-rich environment.” So, she intentionally eats in such a way so that if she does want to treat herself a slice of cake at an office birthday party, then the carbohydrates don’t tip the balance too dramatically. Her mindset is always focused on reaching her goal weight, but she emphasizes that she doesn’t let weight be too much of a factor. She sees this journey as being stretched out in front of her for the rest of her life, so reaching her goal weight next month or six months from now is less important that sticking to her path for the long term.
Her journey also includes exercising five times per week. She loves cardio drumming and leads sessions on Mondays, Tuesdays, and Thursdays. Each session burns about 500 to 800 calories. She does strength training a couple of times a week. Her favorite form of strength training is kickboxing on a heavy bag. Sometimes her workout is simply walking for an hour. Part of the journey is keeping exercise fun. That means getting some variety and trying new things. An aspect of exercise Rebecca has grown to love is that it gives her renewed energy and stamina – things that help her keep up with her young children by keeping her youthful.
When it is all said and done, the most important thing about the new mental framework Rebecca has created for herself around eating and exercising is staying positive. Setbacks are temporary. The future is bright. Keep moving forward toward your best self.