Summer-ize Your Body

Lose 6 pounds in 6 weeks with Summer-ize Your Body. Whether you’ve chosen the free, self-guided option, or the deluxe option offering extra support and a money-back guarantee – we’re here to help you every step of the way.

Once your goals are set, stay on track with weekly weigh-ins and motivational tips. Track your food intake and log your exercise on NuShape Online, attend the Bursting with Energy Seminar, and you’ll be well on your way to achieving your goals.

Week #1

Go for the Goal - Goal setting is a powerful tool in a weight loss program. Writing down your goals can mean the difference between success and failure. Take a few seconds to put your goals on paper and you will be 5 to 10 times as likely to achieve them. Here are some tips for setting effective goals:

Goals should be specific and measurable.

A good goal can be measured accurately and is specific enough to direct your focus on the change that’s most needed or important to you. “I will look really good naked” doesn’t give you anything measurable or specific to work on. However, “I will lose 10 lbs of body fat” does. It’s specific to one area of improvement (body fat) and it’s includes a measurable outcome (10 lbs).

Goals should be challenging but realistic.

Goals must be big enough to inspire you to action, but not so big that you get frustrated with the impossibility of accomplishing them. If you’re 80 pounds overweight, setting a goal of being on the cover of a fitness magazine in 6 months time isn’t realistic. But a goal of losing 10 pounds in the next year, while realistic, is too small to be inspiring.

For fat loss, a good rule of thumb is to expect 0.5 to 1 pound of fat loss per week. If you don’t know whether your goal is realistic or not, consult our Nutrition Coach or Personal Trainer.

Goals should have short-term and long-term components.

When setting your goals, make sure you’ve got small goals that are applicable to today, bigger goals that are applicable to next week, even bigger goals applicable to next month, and the biggest goals applicable to next year. By setting aside little time points, you’ll have mile markers on the way to your success. It also helps you appreciate the fact that great long term progress feels like it’s happening pretty slowly.

Frame your goals around behaviors, not just outcomes.

Do you know the difference between a behavior and an outcome goal? A behavior goal is based on something you can directly control and do yourself; an outcome goal is based on the end product of a series of behaviors.

Our goal of losing 6 pounds in 6 weeks is an outcome goal. While this goal is specific and measurable and may be challenging and attainable, it may not be in your control. After all, you can’t control your fat cells and their rate of fat metabolism by just hoping they’ll shrink. What you can control, however, are your behaviors.

So how do you set behavior goals that would lead to achieving your result of losing 6 pounds in 6 weeks? Here are a few examples:

• I will exercise for at least five hours per week.
• I will eat five to six meals each day.
• I will eat vegetables with every meal.
• I will avoid alcohol this week.

In the end, if you make goals out of eating and exercise behaviors you can control, you weight loss will fall right in line without you having to worry about them.

Tell someone about it.

Once you set specific goals that you’re committed to, tell someone about them right away and ask that person to hold you accountable. If a goal is a secret, it’s easy to blow it off. If you’ve got someone holding you accountable to a higher standard, you’re more likely to get it done. Our wellness team at the club is available to assist you. Don’t forget to weigh in with us weekly in the Fitness Center and tell us about your behavior goals.