Living 365fitt

By Kathy Kent

If weight loss were easy, more people would be successful at it and we wouldn't be a nation with the highest BMI. But if you've ever tried to lose weight and keep it off, you know it isn't easy. The statistics are staggering:
• 85% of people who start a diet or weight loss plan fail
• 80-90% of the15% of people that succeed in losing weight, gain it back within 3-5 years in a vicious cycle of yo-yo dieting
• That means that the odds are AGAINST you. You have a 1-3% chance of losing weight and keeping it off!

That's why this book is NOT about weight loss, but about living well and fit, 365 days a year!

Living 365fitt wants you to live the "event called LIFE" and embrace living life to the fullest! So many people struggle with wellness (and weight loss), whether its for a lack of "willpower", knowledge or the know-how to put it all together. Author Kathy Kent is your Coach; guiding, educating, and motivating you on your journey to lifetime wellness and potentially, weight loss. She helps you put it all together, combining physical, nutritional and emotional elements within each chapter with solid, practical information and useful worksheets, complete with links to downloadable and printable forms.

Lifestyle and wellness are two words that, when combined, are powerful and compelling. It implies a healthy balance of the many aspects of your life. It carries with it an underlying tone of longevity or foreverness, a journey on a never-ending continuum to a healthy lifestyle. Lifestyle wellness is a choice; an assumption of responsibility; a conscious decision; a mind-set.

And, it is a process. Think of it as a journey on a road, where the road has no specific destination, but it does have a direction. The road may present roadblocks, potholes and detours. It may have turns and hills and even rest stops. But, as long as you stay on the road, you’re making progress on your journey. Lifestyle wellness is like that road. It is neither a quick fix nor a “read a book and you’re better” solution, and there certainly is no magic pill. So, if you’re committed and seriously ready to make some permanent changes, welcome to the program.

• Language: English
• Publisher: Kathy Kent
• Release date: Jan 22, 2014
• ISBN: 9781311329981

Kathy Kent

Kathy Kent has spent the last twenty years training people to achieve greatness. What started as her first triathlon experience in 1995 has grown into a full-time business with her fourth training company, appropriately named 365fitt. After completing her first triathlon, Kathy became a coach to hundreds of athletes and women, through her local YMCA, where she started the first triathlon “team”. She soon became National Coordinator for the Danskin Women’s Triathlon Mentorship Program. When national spokesperson for the Danskin, Sally Edwards, met Kathy, they formed a friendship and business partnership that continues to this day. Kathy became Managing Partner of the Heart Zones Cycling and Heart Zones Personal Training companies, training thousands of instructors, clubs and athletes around the country the importance of heart rate training. Always testing training protocols on herself, Kathy exceled at numerous athletic events, finding her stride at the lengthier Iron-distance races, completing Ironman Florida in 1999 and 2001, two 10K open water swims, several marathons and numerous cycling events. Now, as a “retired” athlete, Kathy has expanded her reach to include not only athletes, but individuals looking for general health and wellness (fitness), good nutrition, and emotional balance for optimal HAL: Healthy Active Living, 365 days a year! 365fitt is Kathy’s current project, focusing on training and living “the event called LIFE!” Please sign up for the Living 365fitt Newsletter

Book preview

Living 365fitt, by Kathy Kent-

Living 365fitt

A 12-Week Program to Lifestyle Wellness

By Kathy Kent

Foreword by Sally Edwards, MA and Dr. Dan Rudd

Smashwords Edition

Copyright 2013 by Kathleen E. Kent

Copyright © 2013 by Kathleen E Kent

All rights reserved.

This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. For permission, please contact the author at [e-mail].

This book is licensed for your personal enjoyment only. This e-book may not be resold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. Thank you for respecting the hard work of this author.

This book references several times that obtaining a support person is integral to your success. Please share this information with a fitness professional in your area, if you have one. You may also choose to start a Living 365fitt Book Club Support Group. If so, please follow copyright principles and utilize best practice when sharing information, and give credit to the author and 365fitt wherever possible. The author happily supports social media sharing, where appropriate.

Find out more about the author and upcoming books online at www.365fitt.com.

http://www.365fitt.com

365fitt Contract

Table of Contents

Foreword by Sally Edwards, MA, MBA

Foreword by Dr. Dan Rudd, Ph.D.

Acknowledgements

The Preface: Lifestyle Wellness

A Word From the Author

Chapter One: Getting Started

Chapter Two: All About Habits

Chapter Three: Observation

Chapter Four: A Week of Review

Chapter Five: You Have to Have a Goal

Chapter Six: Creating a General Plan

Chapter Seven: It’s All About The Details

Chapter Eight: The Importance of a Support System

Chapter Nine: The Science of Change

Chapter Ten: Staying Positive

Chapter Eleven: Your Recipe For Success

Chapter Twelve: Congratulations!

Useful Links and Handouts

About 365fitt

About the Author

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Foreword

by Sally Edwards, MA, MBA

Names are important. Names provide identity. Names are used to identify a person, place, or thing. The title of Kathy Kent’s first of what I hope are many book titles is important because it leads us, the readers, into the books central theme: Living 365FITT. And, Kathy Kent wants for you, as the name of the book identifies - to live 365 days a year health and strong.

Programs are important. Programs provide solutions. The new book, Living 365 FITT is all about your creating a step-by-step program based on the latest scientific and lifestyle living research of what really works. After all, isn’t that what we all really want - programs that work?

Numbers are important. Numbers like 365 connect us. The title of this new work is about one of the most contextual numbers - 365. Intentionally, Kathy chose the number 365 because she wants you to live 365 days a year, day-after-day, each and every day in every single year following this new program. The Living 365FITT program, provides you with the solutions to healthy living.

Letters are important. Letters like FITT lead us into the power of words. The acronym FITT as you will read in detail in the upcoming chapters is a fitness formula. This formula provides us with quantification of our efforts. The FITT formula helps to insure that we get the right amount, the best effort, investing only the appropriate amount of time, doing the things that we need to do 365 days a year to be like HAL, another acronym for Healthy Active Living.

Living is important. Living is what you do after you are born and before you die. During that time, each of us has many different opportunities to live or not to live a healthy and fit life. Kathy wants you to take those precious opportunities and do the best you can with them each and every day. She has integrated, in my opinion, the three most important elements of living healthy: emotional, physical, and dietary/metabolic well-being.

Finally, reading Living 365FITT is important. The more that we learn the more motivated that we become to follow a program, a pathway to living a long and full life. That’s what your author Kathy Kent wants for each of you. So, read this book. Share this book. Recommend it to others. Most of all follow what she writes, invite her to meet your group, company, organization to speak, meet, share, and learn. And, for each of you, get and stay fit 365 days a year.

With heart,

Sally Edwards

Sally is the developer of ZONING Fitness and HZT, Heart Zones and is a celebrity in the world of athletics, competing in the world’s toughest endurance events. She was recently inducted into the Triathlon Hall of Fame. As an author and educational and motivational speaker, Sally’s goal is to get the world moving.

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Foreword

by Dr. Dan Rudd, Ph.D.

My main response to Living 365fitt is wow; this little book packs a whallop!! I have worked in the field of emotional and physical health for over 40 years and I am amazed and impressed with how much information Kathy Kent has included in this guide to greater health and happiness. Kathy does not sugarcoat anything (pun intended!); she is supportive while being honest and very direct. As Kathy pointed out in the beginning of the book, this is not a diet plan, but a lifestyle plan.

 Anyone could benefit from the wisdom, information, structure and support Kathy offers. She includes the most recent research in nutrition, physical fitness, emotional fitness and brain science. Simply put, we are hard-wired to be physically active and cannot sustain health without moving our bodies.

One of my favorite mottos is don’t try this alone! Kathy addresses this issue by encouraging you to get ongoing and active support in a variety of ways. Whatever we are trying to accomplish, we need to be connected to others.

I love the term Kathy uses for the negative chatter we all have in our thoughts: head trash! We know that the brain has a natural tilt toward the negative and that we need to exert some conscious thought to make it more positive. We also know that the brain resists change, which leads to the power and value of this guide. Kathy addresses all the excuses you will come up with as your brain naturally tries to keep you from making changes in your life. She also provides the structure and specific information you will need on your journey to greater health and happiness.

This is a book we can read over and over again as we take better and better care of ourselves! —Dan Rudd, Ph.D.

Dr. Dan has been working in the field of emotional and physical health for over 40 years. His joy in life comes from his family and friends, participating in the sport of triathlon and talking to whoever will listen about health and happiness!

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Acknowledgements

If I said that this book was all original content, I would be lying, because the truth is that this book is a compilation of content that I have learned from a great many people throughout my career, and there are a few that deserve a word of thanks, because without them, I would not be the coach, the athlete or the person I am today, and this book would not have been possible.

Most importantly, I want to thank Sally Edwards, my dear friend and business partner of over fifteen years. It was Sally who first nudged me to write a book and that was over ten years ago. She would say over and over to me, KK, it’s important to be published. So my first book was going to be about cycling. Or running. Or training. I started one project, only to be sidelined (or distracted) by something else. I’m glad I waited, though, because Living 365fitt is what I was meant to write about; at least, for now. And, while Sally may not agree with everything in the book, we respectfully agree (at least for now) to disagree.

When I would travel to Sacramento to visit Sally at the Heart Zones office, we would always go for a run, and I will never forget my first run with Sally along the American River Trail. (FYI, no one ever forgets his or her first run with Sally.) She got right to the point and asked, KK, how are you doing? How are things at home? And, I would reply as I always did, Fine. and we would continue running. But, Sally always knew better. Things weren’t always fine.

It was through Sally that I first met Dr. Dan Rudd, Heart Zones’ Emotional business partner. Dr. Love (as we lovingly called him because he just oozed soft and squishy love and emotion) gave the biggest and longest hugs ever. You could never just hug Dr. Love; because he would just hug you until he felt that certain release of love. To this day, I look forward to his hugs whenever I see him. And, when things weren’t always fine in my world, Dr. Dan would say, KK, when you enter a room, you just light it up. You need to keep that light shining. To Dan I say, I’m trying, Dan. I’m trying.

To a man that I have yet to meet by the name of Buzz Truitt (another friend of Sally’s) who perhaps coined the term 365 fit. To him, I’d like to say thank you; great minds think alike.

Finally, to my numerous friends, family, co-workers and clients who, through subtle nuances, encouraged me to continue to learn and grow and spread the word on what every person should embrace: Living 365fitt. Thank you.

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The Preface: Lifestyle Wellness

Lifestyle Wellness. Those are two words that, when combined, are powerful and compelling. It implies a healthy balance of the many aspects of your life. It carries with it an underlying tone of longevity or foreverness, a journey on a never-ending continuum to a healthy lifestyle. To fully understand lifestyle wellness, let’s take a look at the individual components.

Lifestyle is a way of life or style of living that reflects the attitudes and values of a person or group. It can also be defined as the habits, attitudes, tastes, moral standards, economic level, etc., that together constitute the mode of living of that individual or group.

Wellness is a state of physical and mental health; it can also be defined as a process of becoming aware and making healthy choices. Personally, I love and embrace the following definition:

Wellness is first and foremost a choice to assume responsibility for the quality of your life. It begins with a conscious decision to shape a healthy lifestyle. Wellness is a mindset, a predisposition to adopt a series of key principles in varied life areas that lead to high levels of well-being and life satisfaction. – Don Ardell, Ph.D., Living Well Center, University of Buffalo, http://wwwlivingwell.buffalo.edu/well.shtml

It is a choice.

It is an assumption of responsibility.

It is a conscious decision.

It is a mind-set.

Changing your lifestyle to improve your wellness is a process. Think of it as a journey on a road, where the road has no specific destination, but it does have a direction. The road may present roadblocks, potholes and detours. It may have turns and hills and even rest stops. But, as long as you stay on the road, you’re making progress on your journey. Lifestyle wellness is like that road. It is neither a quick fix nor a read a book and you’re better solution, and there certainly is no magic pill. So, if you’re committed and seriously ready to make some permanent changes, welcome to the program.

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A Word From the Author

I am excited and you must be excited, too: because you have chosen to change your life and that’s, well, exciting! This is a program for lifestyle change. Your motivation to change is unique to you whether it is to manage your physical or mental health, have more energy, or both. You may have other reasons for change, too, be it occupational, spiritual, or social. By far, the most popular reasons are for health and weight loss, thus, the Living 365fitt Program focuses on the components of physical, nutritional and emotional health, so that you can live your life to the fullest.

About Dieting

A diet is a short-term solution to a much larger problem. A diet is all of the following:

Temporary or short term

Calorie restricted, restrained eating, or deprivation

Food as the enemy

Controlling, all or nothing approach

The goal of most diets is an end at the ideal weight, and when that doesn’t happen, the individual feels a tremendous sense of failure, resulting in a vicious cycle of self-loathing and repeated dieting attempts, weight loss and weight gain, called yo-yo dieting. The effects of yo-yo dieting, whether 10 or 50 pounds; can have devastating health effects. Thus, this book does not contain