We all like to think that we’re rational beings who make well-considered decisions based on careful review of all the available options.  But we’re usually unaware of internal conflicts between priorities and brain circuitry, so it’s hard for us to explain why we sign up for gym memberships and then never go, or vow to quit boozing when we woozily go to bed one night then wind up at happy hour the very next afternoon.  The left brain- the “inner grownup”- dedicated to logic and reason, was late in development.  The emotional, child-like, right brain is primal.  As much as we may wish otherwise, our physical sensations and emotions actually drive the bus.  Most of the time, right brain circuits are in charge of our decisions.  The “reptilian” (right) brain parts want to keep us happy, keep us safe, and make us feel as good as possible.  Eating less food (and/or less tantalizing food)  translates to discomfort.  Moving more (exercising intentionally) means more demands to an already busy schedule.  The right brain sends signals that these things are threats.  Eating healthier, eating less, and working out more contravene primal goals.  When we perceive a threat, the defensive mechanisms kick in, pleading us to abort plan and revert back to what was safe and comfortable.  To calm the right brain and progress successfully with the change process, change is best implemented slowly, and in small steps.

We are spooked by big obstacles.  The right brain will quickly send messages as to why the new plan of eating well and exercising cannot work.  However, small, practical changes are hurdles that are confidently crossed.  Just try to direct the small change at your biggest limiting factor.  For example, if your biggest dietary pitfall is that you drink 5 Dr. Pepper’s a day, don’t try to stop drinking soda, altogether.  Doing so would be like trying to leap over a mountain.  Turn that mountain into a tiny hurdle by dropping your DP consumption to 3 Dr. Pepper’s and 1 Diet Dr. Pepper.  Over time, based on your confidence, you can decrease your number of sodas per day and add more water.  In the beginning, start with small, manageable changes that barely affect your lifestyle. The next week, if you feel 90-100% confident that you can take another step, take another victorious stride.  The challenges will feel smaller, your confidence will feel bigger.

Apply this plan of small, manageable changes to whatever your biggest dietary pitfall may be.  If exercise is your stumbling block, try to allot time for two 10-minute sessions per day, as opposed to one long session.  Increase your intensity and duration over time, without rushing yourself to progress.  By shrinking the change, you grow your potential for long-term success.

As human beings, we have a primal drive for autonomy.  Self-esteem is something that we guard only second to life preservation. We all like to be the boss of ourselves.  When someone tries to tell us what to do or how we should change, we feel compelled to resist and control our own destiny.

This is the conflict between client and trainer.  The client comes to the personal trainer because he is overweight, under-trained, and not-so-fit.  He believes that he would like to look or feel differently; hiring a professional seems like the logical step.  The trainer no sooner says “it’s nice to meet you” before he starts constructing a program and a “do this/don’t do that” list of nutritional guidelines.  The client, who had been convinced that he wanted to change starts having second thoughts. It’s not that he wants to keep his lousy physique- he doesn’t- but it seems like a better option than taking orders.  He truly does want to get leaner, fitter, and healthier, but he wants it on his own terms.

The drive for autonomy is so strong that it triggers a deeply wired response to being told what to do- resist, Rebel, RETREAT!  This spontaneous aversion is magnified when it’s a “know-it-all” expert who doesn’t fully empathize, appreciate, or know what it’s like to walk in the client’s shoes.  As a professional personal trainer, trust me on this: a trainer that begins forming a program and action plan without getting to know a client really does have the best of intentions.  The client’s inventory form tells her what’s wrong and she knows what can make it right.  She skips steps of counseling, because she’s in “go” mode and doesn’t want to waste any time getting the client from point A to point B.  But she misses the point- she doesn’t know HIM.

A professional personal trainer, certified through a nationally accredited organization, such as ACSM (American College of Sports Medicine- the gold standard for training the general population), ACE (American Council on Exercise), NSCA (National Strength and Conditioning Association- the gold standard for training athletes), or NASM (National Academy of Sports Medicine), can help you reach your health and fitness goals.  But, your trainer doesn’t know you from Adam right off the bat.  Realize, too, that you don’t know your trainer, either.  If she seems judgmental, bossy, or out-of-touch, you may be misinterpreting her behavior.  Initially, you are both strangers to each other.  If you are proactive in helping her understand you, your likes, desires, how you like to be motivated, what you enjoy about your current lifestyle, things in your current lifestyle that you are reluctant to abruptly change, and your short and long term goals, you enable your trainer to work with you on mutually developing a training program.  If she gives you know-it-all attitude and/or refuses to listen to you, you should find a different trainer.  Hiring the right trainer (for you) and equipping her with this unique information about yourself may enable her to customize a program to your liking, and allow YOU to lose weight without losing your autonomy.

It comes as a surprise to many people that excessive sodium intake may be causing them to gain weight.  The good news is that excess sodium doesn’t mean excess body fat, but it does mean you will retain water.  Retaining water will result in extra pounds on the scale, a tighter button on those britches, and a “puffy” feeling all over.

Salt is an essential mineral in the body.  It helps balance blood sugar, aids in cell functions, helps the intestines to absorb nutrients, and regulates fluid/electrolyte balance.  Too much sodium, however, results in problems- including weight gain.

Water and salt are supposed to work together.  Water should absorb excess sodium and flushes it out of the body.  But when you shove too much salt down your pie hole, the intended symbiotic relationship between sodium and water is sabotaged.  Too much sodium in the diet can lead to water weight gain (+/- 4-pounds), high blood pressure, and kidney and digestive problems.

We all have different sensitivities to salt, but the American Heart Association recommends no more than 2,300 mg of sodium per day.  People who are very sensitive to salt should consume far less than this.  The worst salt offenders are: bread, cold cuts, pizza, and canned soups, says new research from the Center for Disease Control.  Avoiding processed, packaged foods, and fast food is a great way to cut a significant amount of sodium from your diet.  Pay attention to food labels, too!  If you eat mostly whole, natural foods, such as fruits, vegetables, whole grains, and lean protein, you should not have a problem with consuming too much salt.  Regular daily cardiovascular exercise and drinking plenty of water also help to flush excess salt out of the system and remove toxins.

According to Jenna Bergen, Fitness Editor for Prevention Magazine, when Prevention Magazine does studies to test workouts prior to publication, they and recruit subjects to adhere to the workout regime and a 1,600 calorie diet.  The biggest determinant of weight loss success, regardless of the workout being tested, has been sodium intake.

It is true that an analysis of 167 studies found that people who reduced sodium saw their total cholesterol increase.  Don’t let that incomplete information inspire you to reach for the nearest salt shaker.  The reason for the rise was an increase in HDL cholesterol, which is “good” cholesterol.  None of the studies found any rise in LDL cholesterol (lousy cholesterol) because of reduced sodium in the diet.  All of the studies found reduction in blood pressure, which translates to better heart health.

As much as you may enjoy a salty treat now and again (or every meal), you are sabotaging your battle against the bulge by indulging.  If you start to taper down your salt intake, you’ll find that with time, you crave salt less.  Try seasoning your food with lemon juice, spices, and fresh herbs.  Even though salt has zero calories, it has colossal impact on your health and weight.  To open the latchkey to a thinner, healthier, less bloated YOU, close the habit of overindulging on salt.