The Journey Begins.
Hello! Welcome to the first edition of The Weight Loss Dojo. I am Richard, a prescribing pharmacist, a personal trainer and a black belt in Jiu-Jitsu. I have been involved in helping patients with weight loss for over a decade and this is a tool to support you on your journey to being healthier, happier and stronger! My newsletter will be shaped by personal experiences with people I care for. Over the last 10 years I have assisted many people to make changes that have improved their weight management, wellness and overall health. Change is not easy but it is possible: it requires focus and action on a consistent basis. You can do it. Just Keep showing up. I have spent years training to become a black belt and I recognise that improvement comes from learning and applying new habits and skills, building upon them day by day. In a like manner, we can build a healthy lifestyle that creates real and lasting change as we learn to master our habits empowering both our overall well-being and health. |
|---|
Master Your “Kata” (Daily Routine)
A kata is a pre-arranged sequence of movements that is practiced until it becomes instinctive. To begin developing your kata lets start with a simple outline of areas to master over time. |
Begin to Develop Your Kata:
Sleep Ritual - Aim for 7-8 hours of quality sleep each night. Establish a relaxing bedtime routine to wind down and ensure a restful slumber.
Consistent Hydration is Key - Our bodies are mostly water, so staying hydrated is crucial for optimal weight management. Carry a reusable water bottle and sip throughout the day to keep your energy levels up.
Further Elements to Consider:
Move Your Body - Even moderate exercise can significantly boost your energy.
“Kime”- Power focus on Nutrition: Eat slowly, savour your food and stop when 80% full. Make every meal a deliberate choice.
Macro Focus - Our bodies require all the macronutrients to function optimally, but in terms of weight loss, eating more protein makes a big difference.
🥋 Black Belt Move
The Black Belt Move: The "Ready Position" (Shizen-tai)
In jiu-jitsu, before any technique, before any engagement, you must assume your Shizen-tai—your natural ready stance. Knees slightly bent, back straight, weight centered, eyes forward. It is a position of calm awareness, ready to move in any direction. It is not a strain; it is poised potential.
Your "Ready Position" for this journey is your 'Why.' Not a vague "I want to lose weight," but a deep, personal, emotional anchor.
Weak Stance: "I need to drop 20 pounds."
Black Belt Stance: "I need to lower my blood pressure so I can get off this beta-blocker and dance at my daughter's wedding without getting winded."
Weak Stance: "I want to look better."
Black Belt Stance: "I want to feel strong and capable in my own body again, to keep up with my kids and carry my own shopping bags with ease."
Your Drill: Write down your Black Belt 'Why.' Put it on your mirror, phone lock screen, and pharmacy bottle organiser. When the match gets hard—and it will—this stance will keep you balanced and facing the right direction.
Patient Experience
“No magic pills - just disciplined prescriptions”
When meeting with a female patient this week, I appreciated her experience with weight loss; she had been yo-yo dieting for a long period of time and was struggling within herself as a result. Following a review of what had worked in the past, we developed a plan to focus on setting new habits. Sleep practices were changed with a clear routine; the patient planned to swim four times a week, and reduce the drinking of alcohol by half. At a recent follow-up, I recognised a difference in the patient; who seemed brighter and more engaged with life. During the month this new focus had enabled her to lose 5lbs, given her more energy, and importantly put a smile on her face. |
Wisdom from the Sensei:
“The bamboo that bends is stronger than the oak that resists.” Martial Arts Proverb Be willing to bend. Change and re-focus is crucial to success in your weight loss journey. |
Action point!
Share the DOJO With Your Friends!
Take Action! Please Share.
Help your friends uncover the knowledge and habits that will lead them to a healthier and happier way of life. Share this newsletter today, ask them to subscribe @ www.theweightlossdojo.com.
Until next time.