Operation Transformation’s Dr Eddie Murphy with advice on how to stick to the Operation Transformation programme.
It’s the halfway point for the Operation Transformation Leaders. At this point in the process the leaders come down from the original high of being selected and are now into the hard slog towards hitting their target weight i.e. 10% reduction in their body weight in 8 weeks.
Siobhan who has struggled with juggling two young children, work and home life turned it around. She hit her target and said goodbye to being 13 stone plus. The secret was about good time management and planning. Siobhan batched cooked her meals and was able to use these prepared meals when she came home after a busy day at work. Siobhan has gained balance in her life by changing her behaviour. This is having positive effects for herself and her relationships with husband and children. Siobhan needs to embed the learning that ‘she can’t do it all’.
Marc, from Clane, missed his target last week and got a tough response from Karl Henry, fitness expert who rightly questioned Marc’s commitment to being a leader and to the Operation Transformation Plan. Marc stepped up, took on the challenge and accepted the plan. Marc overcame some personal battles and worked extremely hard. One of the keys for Marc was weighing out his food. The old adage what get measured gets done rings true and Marc lost an incredible 7lbs. Weighing helps to teach us about portions sizes. When you eat the right food in the right portion with the right exercise you will hit your results!
Jennifer from Cork is the lightest leader and hitting her target of 2lbs was a great achievement. She experiences Irritable Bowel Syndrome. There is a bit of an obsession about stools and bowel movements at the moment. Nevertheless, all very important. Fantastically she has kicked the cigarettes and has managed to lose weight. She is working through her bereavement and acknowledges that she can be both upset, sad and allow some happiness in her life.
Deirdre celebrated her 30th birthday. Kathryn Thomas and Karl Henry turned up to the party. Unfortunately Deirdre didn’t hit the target. Deirdre was challenged to keep her eyes on the prize and not get too disappointed - after all she lost 3½ lbs. For Deirdre she is questioning where she has a food addiction, particularly to junk food. Deirdre is challenged to make her 30s better than her 20s. .
Paudie, the Kerry GAA legend did it again, losing 5lbs. Paudie says he feels a different person altogether and his family are seeing the benefits. Paudie has moved from being isolated, binge drinking and depression to being engaged, connected and positive. There is a fear that Paudie is pushing himself too hard and driving for perfection. The message is Go Easy Paudie.
Sarah from Clane had a tough week. Fantastically, she hit her target. We looked at grief and gave the message that it’s OK not to be OK and also that you can give yourself permission to move on.
So top tips from last week’s Operation Transformation to make your change sustainable include:
* What gets measured gets done. It you are struggling with portion sizes use the weighing scale measure your portions.
* When you eat the right food in the right portion with the right exercise you will hit your results!
* You can lose weight and give up cigarettes .
* Find a sport / hobby and that is fun, this makes achieving your health goals sustainable.
* By acknowledging you can’t do it all, sharing the workload you will get more balance
* Keep your eyes on the prize when the going gets tough.
* For long term health gain, slow and steady ensures you don’t burn out.
Dr Eddie Murphy runs a psychological and counselling service in Portarlington, Co Laois. If you are organising a speaker or training for school, community , voluntary, sporting or work groups, call Dr Eddie on 087 1302899, or go to www.facebook.com/dr.eddie.murphy.psychologist.