When it comes to exercise, the first 30 days done incorrectly can seem like a downward spiral. You begin on a high, but gradually lose interest and motivation as results slip after the first two weeks. By week four, results often plateau and many lose their motivation to move on.

Research has shown that it takes around four weeks to lay the patterns of firm routine. Rather than focusing on performance during this period, it is crucial to develop strong habits and support that work your lifestyle.

By teaching nutrition and exercises habits which can be done in any environment, we have focused on laying the ground work for progression. But beyond sets, reps and exercise, the hardest work has been simply a developing a consistent schedule.

“Challenges that I faced were squeezing in time for exercise, there were times when I wanted to do it and couldn’t do it,� says Marilyn, one of the participants in The Spotter’s lifestyle makeover, who was forced to cancel several appointments to watch her grandson.

“I went away for two weekends, that was kind of tough but I still managed to lose two pounds the weekend that I came back,� she adds. “I ate a little bit more than I really wanted to and drank a little bit more than I really wanted to but it was ok and I am still very proud that I lost two pounds.�

As the weeks went by, we learned that the secret of consistency is not a routine or time per day when you exercise, but a desire to do so at all.

I found out that if you really want to do it you can do it,� offers Marilyn (pictured above). “You have to be dedicated because like anything else to be good at it you have to work at it on a daily basis.�

“Find somebody who can motivate you I think that that has a lot to do with it.â€? advises Cindy, another lifestyle makeover participant. “You have to make sacrificesâ€"you can’t eat that giant ravioli, you have to make conscious choices and be aware of what you are doing all of the time.â€?
But more important than physical results has been the women discovering ways to simply enjoy the process. While exercise is often viewed as serious business, enjoyable activities and movements keep things fresh on a daily basis. Whether this means more structured activities like soccer or strength training, or childhood games like hopschotch, anything that works up a sweat is fair game.

“For me it is the bike riding, I used to be an avid bike rider and I just picked it back up,� says Marilyn. “I enjoy riding and I have met so many people, when you are riding you are in tuned to people riding bikes and they are so friendly so that is going to be my hobby.�

Given access to a pool while on vacation, Cindy too has found a new activity to enjoy. “I am going to try swimming because the walking is just not going to cut it anymore and swimming is not too bad on my back. Chris is going to put together a plan based upon laps per week, so I can incorporate this in to my weightloss.�

Results and future goals

Aside from the challenge of scheduling, the motivation shared by each candidate was evident. While weightloss was not the focus of month number one, each participant lost at least five pounds and two inches from their waist. But what has been their favorite part of the program so far?

“My favorite part has been seeing the results,� beams Cindy (pictured above), who has lost 7.5lbs and a total of 5 inches from her waistline. �Even when I went to yoga today and we had to stand on one foot, before now I would not have been able to do that, so I am really seeing some strengthening results.�

“My progress is good I have lost 9 pounds altogether,� reports Marilyn. “I have lost a pound a week so my overall progress is good. My favorite part is being involved in the overall progress of the Jenny Craig weight loss and learning how to eat properly coupled with the exercising and the training. It’s been wonderful.�

With schedules charted and exercise identified, each participant now possesses a reasonable idea of how they are eating and exercising on a daily basis. While each experienced at least some progress in month one. The next step is to determine calories in versus calories out on a weekly basis to set specific goals for weightloss.

To ensure this is done in a healthy fashion, we expect anywhere within the range of 1.5-3lbs of weight lost per weekâ€"an expectation that’s shared by our participants.

“This is the most fixed that I have ever been on a health/fitness plan,� acknowledges Cindy. “My goals for month number two are being more focused losing 7 pounds hopefully and get the toning stuff down.�

“I am hoping to stay consistent with my exercise program and I hope to lose 5 pounds,� notes Marilyn, whose total weightloss goal is 35lbs. “Once I start something I am committed and I am going to achieve my goals.

Only time will tell whether Marilyn, Cindy and Sonja are able to meet these time sensitive goals, but the foundations they have built in month number one guarantee their inevitable success.

Says Marilyn, “You have to learn how to eat right and exercise to achieve overall health, not just weightloss. To achieve a balanced diet and a proper healthy regiment is a new learning process, a new way of thinking

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