Last night's Meltdown Nation Motivation Call covered the topic of Rebounding. You can listen to the call at: http://www.wemeltyou.com/podcast/rebound-jan-19-2012

Below are some of the strategies that we covered:

KEY: The slip doesn't define you, the RECOVERY does

STRATEGIES

1.  RE-visit your WHY (possibly REDEFINE your WHY)

2.  Identify the Problem

·       What triggers besides food are in your life?

·       For the next week, every time you find yourself wanting to “cheat” by eating poorly OR by not eating or not going to a class or doing the planned exercise you have, even if you GO or don’t cheat, I want you to make a list and include the following –

·    Day and time

·    Location

·    Mood – happy, sad, lonely, bored, angry

·    Company – who were you with

·    What have your eating habits have been for the previous 24 hours on a scale of 1-10

·       At the end of the week, I want you to look back and identify any triggers. This could be a group of people, it could be work, it could be a call from a family member that you are supporting or maybe an upcoming event or program that you are stressed about. What change(s) can you make? Just KNOWING what your triggers are will help you defeat them.

3.  Create a plan

·       RANDOM EFFORTS create RANDOM RESULTS - this is something I say often because I see it all the time. You've heard Adam say it, you have to have a plan

·       WRITE DOWN YOUR GOALS – identify your cardio and nutrition plan. Don’t think about six months, think about the next day, week, and month – make it manageable

Example: You find yourself binge eating

1.  YOU MUST BREAK THE CYCLE!

2.  Create a new cycle

·       Ask yourself some questions, are you essentially starving yourself after a bad cheat day to try and be “good” and get back on plan? You find yourself hungry and sugar crashing? In talking to a lot of Meltdowners, I find that many people try to OVERcorrect instead of going back to the foundation of what is provided. (more than just eating)

·       Create a POSITIVE results oriented behavior – You have heard Adam talk about every action leading to a reaction… so, let’s create a strategy for the “problem” behavior that you can have on standby – let’s call this your “911 strategy” – it is what you call on for your emergency moment. This is a strategy for food/eating (this strategy is explained on the call)

3. Add a second layer of accountability

·       You MUST tell someone about your plan

·       Share your goals with someone you trust, the more people - the better! By declaring your goals, you are taking a step toward them

·       Plug into the 3P Group system (contact Trish)

·       Add a four week accountability package

4. Create strategies to avoid a repeat

·       KNOW your triggers

·       Use tools that are being offered, especially our weigh-in system

·       Create check points