
אני רוצה לתת לך כאן אוצר להמשך היום…
אחרי כמעט 17 שנות ניסיון בתהליכי חיטוב ובריאות
תמיד יש את הרצון הזה ללמוד איך לעלות עוד
את המוטיבציה…
גם בשביל להתחיל תהליך חיטוב מוצלח, אבל גם בשביל להמשיך אותו, נכון?
עם השנים הלקוחות שלי חוזרות ואומרות:
"זה לא הגיוני לי. אצלך אני מתמידה כמו שבחיים
שלי לא התמדתי!"
וזה ממש לא במקרה. אני משקיע המון זמן, אנרגיה וכסף
בשביל ללמוד את עולם המוטיבציה. והיא חשובה,
לכל תהליך שתרצי.
ולא,
זה לא גורל משמיים. את לגמרי יכולה ללמוד
לפתח את המוטיבציה הזאת. אז היום הכנתי לך
13 דרכים שיעזרו לך לפתח את המוטיבציה לתהליך החיטוב שלך:
1. תתמקדי בדרך. לא במטרה.
קל מאוד לחשוב כל היום על ה-10 ק"ג שאת רוצה. אבל זה
לא מניע ולא מייצר את הדלק שאת מחפשת. אולי ליום – יומיים.
מחקר בדק 126 נשים בעלות עודף משקל שהתחילו
תהליך של חיטוב. החוקרים מצאו שהמשתתפות שהתמקדו
בתהליך, ראו ירידה ממשוכת ואיכותית יותר במשקל, מאשר
אלה שהתמקדו במטרה.
דרך טובה להציב מטרה שתעזור לך להתקד בדרך היא להשתמש
בנוסחה שנקראת S.M.A.R.T
תירגום ראשי התיבות של הנוסחה הזאת:
- – לקבוע יעד ספיציפי (אני רוצה לרדת 5 ק"ג מאזור הבטן)
- – שיהיה מדיד (תדאגי למדוד היקפים)
- – ניתן להשגה (מטרה שלא תוציא לך את הרוח מהמפרשים)
- – הגיוני (לרדת 3 ק"ג בשעה, כל שעה… זה פחות הגיוני)
- – עם תאריך (למשל, אני ארד 5 ק"ג מאזור הבטן עד היום הולדת של ג'ניה ב-27.11 :))
2. תתחילי לכתוב יומן
נשמע לך מוזר, אה? אבל אני רציני. וזה טריק די חדש…
אני ממליץ לך לכתוב בכל סוף יום, איך היה היום שלך מבחינת
התהליך. ממש תכתבי ותדברי עם עצמך, את תגלי איפה החוזקות
שלך, איפה החולשות, מה צריך לשפר וכו'.
למשל, "היום אכלתי 5 מתוך 6 הארוחות שלי… הסיבה שלא אכלתי
את הארוחה האחרונה היא כי… (הופה! פה את תזכרי למה לא אכלת)
אני חושבת שאם מחר אשלב בין 2 הארוחות האחרונות … "
זה לא צריך לקחת לך יותר מ-5 דק'.
טיפ למקצוענים: תנסי לכתוב כשאת נכנסת לדמות של 2 אנשים,
האדם הראשון ממש אכזרי ו'יוצא' עלייך.
והאדם השני ממש אופטימי ורואה את הדברים החיוביים שעשית.
3. תצטרפי לכת חיטוב
אם את יכולה לעשות את התהליך הזה עם עוד חברות,
זה מדהים. אבל לרוב הן לא נמצאות במקום שבו את נמאת (המנוולות! :))
אז פשוט תנסי למצוא קבוצה, אפילו אדם 1… שגם הם מתחילים תהליך.
את יכולה להצטרף לקבוצה של 'הדיאטה האחרונה – ג'ניה רומסקי' ולמצוא
משם המון בנות שיתחילו איתך.
4. קחי מנת סובייטיות
רגש זה דבר מדהים, אבל לפעמים הוא קצת מפריע לך לייצר מוטיבציה.
בדיוק אתמול קראתי ספר פילוסיפייה מעניין. אחת הנקודות שלו הייתה
שלרוב עדיף להיות עשיר על עני, בריא על עם עודף משקל. גבוה על נמוך.
גנטיקה טובה מאשר גנטיקה רעה וכו' וכו' …
אבל זה לא אומר שאם אני נמוך או עני, זה בהכרח אומר שהחיים שלי
לא יהיו איכותיים. זה מצב קיים וממנו המון אנשים מוציאים דברים מדהימים.
והפילוסוף ממשיך את הנקודה המעניינת הזאת ואומר:
אם יש יום גשום, אנחנו צריכים להכין תוכנית ליום גשום.
יש יום שימשי? אנחנו נכין תוכנית ליום שימשי.
זאת אומרת, אם נחזור לנושא שלנו… זה שהמצב החיצוני,
זה שלא תלוי בנו? לא צריך להשפיע על איכות היום שלנו.
היה לך יום קשה בעבודה? לא.
זה לא אומר שותר לאכול את המקרר.
יש מזג אוויר ש'מעודד אכילה'? תזכרי שזה לא רלוונטי למטרה שלך.
וכו' וכו'
הרעיון הוא לדעת שרגשות זה דבר מדהים, ומה שהופך אותנו לבני אדם,
מצד שני, אסור לנו לתת לרגשות שנוצרים לנו, בין אם הם חיוביים או שליליים,
להוריד את איכות החיים שלנו.
נושא מאוד מעניין, אה?
יאללה נקסט.
5. תתכונני לרע ביותר, תביטי לו בלבן של העניים ותביסי אותו
הנה סוד: המכשול הראשון? ממש מעבר לפינה.
סוד נוסף: המכשול השני? יגיע זמן קצר אחרי הראשון.
סוד נוס… טוב הבנת.
הרעיון הוא להבין שהמכשולים תמיד יגיעו. כל פעם בתחפושת אחרת.
לפעמים בתחפושת של 'עייפות יתר על המידה' … לפעמים בתחפושת
'זה סופש'… או בתחפושת האהובה עליי 'מותר לי, אני עצובה/שמחה'.
הרעיון הוא לא להמנע מהמכשולים האלה, אלה
לכתוב לך 3-5 מכשולים עיקריים שבדרך כלל
מפילים אותך, ולתת להם 2-3 פתרונות.
רוצה דוגמא?
שמעתי.
תופתעי לשמוע שאחד האתגרים הכי גדולים שהיו לאחת הלקוחות
שלנו ממשפחת בריאותלי?
זו קופסת תמרים שנשארת פתוחה על השיש של ההורים שלה.
אז היה נוצר מצב שהיא מגיעה להורים שלה בסופש,
ל4 שעות בלבד בבוקר, את יודעת, ביקור שבועי… ויוצאת
כשהיא מחסלת כמעט קופסה של תמר מג'הול!
אתגר רציני, אה?
אז היא כתבה 2-3 פתרונות למכשול הזה, וכבר אחרי שבועיים
היא ירדה 2.7 ס"מ בהיקף הבטן, מבלי לעשות שום דבר! (מלבד לקחת בריאותלי)
טכניקה טובה, נכון?

6. תתאהבי בעצמך, באובססיביות!
אני לא אשקר לך – למיילים ולמסרים האלה? יש המון נשים שאומרות לי:
"אני מחכה כל יום למייל היומי שלך!"
מצד שני? יש את הקבוצה הקטנה השנייה ששונאת את מה שאני כותב
(אין לי מושג למה אז לעקוב אחריי, אבל באהבה :)).
ואחת ההודעה שאני מקבל זה "כל אחת צריכה לאהוב את עצמה עם איך שהיא נראית ולקבל את זה"
והאמת?
זו התייפיפות. לדעתי.
כי אז אנשים לא היו הולכים לקנות בגדים (נקח בגד אחד, שמכסה
את הרוב… ונסתובב איתו כל הזמן, כי אנחנו צריכים לאהוב את עצמנו
איך שאנחנו) … או רוכשים מכוניות או נוסעים לחול או שמים איפור,
עקבים, וכו' וכו'.
את כן צריכה להאוהב את עצמך, אבל חסר עוד משהו בנוסחה הזאת.
את צריכה לאהוב את עצמך, ולעשות הכל בשביל לשפר
את הדברים שלא נראים לך כרגע. יש הבדל ענקי.
כי לא לעבוד על לשפר את עצמך, איפה שלדעתך את צריכה… מבחינתי
זו תבוסתנות וחוסר שאיפות. ולא נראה לי שאת כזאת, נכון?
יופי.
אז תאהבי את עצמך, תתאהבי בגוף שלך ובתהליך, ותמיד תחפשי להשתפר.
הנה כמה דרכים מאוד קלות לעשות את זה:
אימוני התנגדות (כוח)
5,000 צעדים ביום.
תפסיקי להשוות את עצמך לאחרות (במיוחד לדוגמניות)
תסתכלי על הגוף שלך – וחפשי מה את כן אוהבת בו
נקסט.
7. כל הדיאטות יכולות לעבוד עלייך. מצד שני, כולן יכולות להכשל.
פליאו, קיטו, 21, קבוצות תמיכה, טבעונית, צמחונית וכו' וכו'…
יש כל כך הרבה דיאטות, נכון?
ואפילו שמעת מחברה טובה שהיא הצליחה בדיאטת הנקטרינה.
(בטוח שמישהו כבר המציא כזאת :))
אבל זה לא משנה, הדיאטה חייבת להתאים לאורח החיים שלך,
ולהעדפות התזונתיות שלך.
מה שיותר חשוב?
זה שכל דיאטה טובה יכולה להכשל, וכל דיאטה גרועה יכולה להצליח.
למה? כי אם את שומרת על "תורת בריאותלי" שזה חוקי הבסיס של עולם החיטוב שכוללים:
שפל קלורי, מספיק חלבון, אימוני כוח, וקצת הבנה על איך הפסיכולוגיה עובדת?
אז כל דיאטה תתאים.
מצד שני? לא שמרת על החוקים האלה? כל דיאטה תכשל.
הרעיון זה למצוא אחת שמתאימה לך. ויש בה את חוקי החיטוב של בריאותלי.
8. תגנבי את ההשקעה של האחרים 🙂
זה יכול להיות מנטור. זו יכולה להיות מישהי שכשאת מסתכלת עליה,
את קצת מקנאה בנראות שלה – תשתמשי בזה בתור מוטיבציה!
זה יכול להיות דלק מדהים. רוב האנשים נכנסים לדיכאון מזה,
את שונה. תעריכי את היתרונות של האחרים, ותשתמשי בזה
בתור דלק להגיע לאן שאת רוצה.
כשהחלטתי שנמאס לי לישון בקיץ עם בגדים ארוכים (עד כדי כך
שנאתי להסתכל על הגוף שלי), אז באופן קבוע קראתי
מגזינים שבהם היו דוגמנים ודוגמניות סופר חטובים.
זה תמיד נתן לי עוד דחיפה, ועוד מוטיבציה.
אגב, זה לא אומר שאת צריכה להראות ככה,
זה רק אומר שאת חייבת לנצל (ואפילו לגנוב) את כל העבודה
הקשה של האנשים האלה?
לטובת המוטיבציה שלך 🙂
9. תביאי כלב – ותדאגי לו.
מפתיע, אה? אבל אני רציני. אני מטייל 3 פעמים
ביום עם תאי. יודעת כמה צעדים בממוצע הטיולים האלה
מייצרים?
7,500 צעדים! וזה בלי אימונים, בלי ריצות. רק טיולים עם תאי.
בשנה זה יכול להיות שווה לך לפחות ל2-5 ק"ג פחות,
רק הפעילות הזאת. שלא נדבר על הגילויים החדשים של המדע
שאומרים שכלב מוריד סטרס. אהאה!
10. תייצרי קיצורי דרך.
בעבר הייתי מאוד נגד תוספי תזונה. לא חשבתי למה
אני נגד, פשוט הייתי נגד כי יש לזה שם, איך נאמר?
פחות נקי.
אבל אחרי שנאלצתי לייצר תוסף ייחודי לאמא שלי,
שכלום לא עזר לה עד אותו התוסף… ואחרי
שקראתי אינספור מחקרים, עדויות ומאמרים,
גיליתי שאם בוחרים בקפידה, ומתאמים ציפיות לפני זה?
יש תוספי תזונה שיכולים לגמרי לקצר בשבילך את הדרך.
למשל:
להיות פחות בסופר.
לחסוך זמן במטבח.
לספר יותר ערכים תזונתיים וויטמינים ומינרלים, באופן שנספג טוב יותר.
לזרז את תהליך החיטוב.
לעלות את תחושת השובע
להקפיץ את המוטיבציה
ועוד ועוד.
אבל יש כמה חוקי ברזל שאת חייבת לשים לב אליהם:
תוספי תזונה, כשמם כן הוא… הם תוספים.
מי שיגיד לך שאת יכולה לשבת רגל על רגל, לקרוא ידיעות אחרונות ביד אחת,
וביד השנייה להחזיק קופסת בורקסים שקנית כרגע "מהבורקסייה של דוד"…
ואחרי זה לקחת את התוסף שלך?
זו תהיה זריקת כסף, זמן ואנרגיה.
אבל… אם את עובדת לפי חוקי הברזל הבאים:
- 1. מתאמת ציפיות, במיוחד עם עצמך…
- את מבינה שתוסף יהיה הכי יעיל כשאת מתאמנת, ושומרת על תזונה.
- 2. את דואגת שיש לתוסף אישור GMP (זה האישור שמשרד הבריאות דורש)
- 3. את מוודאת שאם את לוקחת תרופות כאלה ואחרות, שהן לא ייתנגשו עם הרכיבים במוצר (לוודא עם הרופא שלך)
- 4. את מבינה מה המטרה של התוסף (למשל תוסף של מולטי ויטמין, המטרה שלו היא
- לשפר את הבריאות הכללית שלך, האנרגיה ובדיקות הדם, לא לגרום לך לרדת במשקל)
- 5. את מתרחקת ממוצרים שמבטיחים לך הבטחות מוגזמות כמו "לרדת 10 ק"ג בשבוע".
אחרי שאת שומרת על החוקים האלה?
אז את לגמרי יכולה ליהנות מהתועלות
של תוספי תזונה.
אם תרצי (תשיבי למייל הזה), אכתוב לך את הקטגוריות המומלצות של התוספים לקיצורי הדרך.
למשל התוסף בי באלאלנס של בריאותלי?
המטרה שלו היא להכניס לגוף שלנו 7 ערכים
תזונתיים ויחודיים, שקיימים רק בו, ליצירת
פעילות מהירה יורת של בלוטת התריס
(מה שחוסך לך שעות במטבח ובסופר)
אוהב מאוד,
ג'ניה רומסקי.
תהיי חזקה
נ.ב
מה דעתך על המאמר? איזו טכניקה את מתכוונת ליישם ממחר בבוקר, ממש מעניין אותי, תכתבי לי למטה (מבטיח לקרוא)
אגב, רוצה עוד טיפ? תייצרי עור של פיל
הנה סיפור קצר:
פעם צחקו עלייך בפומבי?
זה היה יום ארוך. מהימים האלה שאתה מקבל
הודעה מביטוח לאומי שאתה חייב להם ₪43,082 …
החשבון בנק שלך מעוקל, אין לך היתר יציאה
מהארץ והדבר הכי נורא?
האמריקנו המנחם שקנית בבוקר הזה, רגע לפני
פגישה חשובה … נשפך על כל הבגדים שלך בשלוק הראשון.
וזה רק היה ׳׳הבוקר טוב׳׳ של אותו היום.
זה היה לפני הרבה שנים … בדיוק באותו התקופה עברתי
לראשונה לגור עם אישתי, אז חברה שלי בדירה שבחולון,
אז הלחץ אפילו היה גדול יותר …
זה היה מצב שלא הכרתי, כי באותו התקופה כל החברים
שלי גרו עם ההורים שלהם, ודי התבססו עליהם,
ככה שגם לא היה לי יותר מדי עם מי להתייעץ …
באותו ערב הגעתי הביתה, עם עוד קצת חיוך על הפנים,
נכנסתי לפייסבוק וראיתי הודעה מאושיית כושר מוכרת בישראל:
״הנה עוד שטות שהג׳ניה רומסקי הזה כתב,
רואים שההבנה שלו שואפת לאפס אם הוא אומר
שהארוחת בוקר לא תקבע אם אנחנו נרד במשקל או לא,
זה ביזיון שאדם כזה נותן המלצות כאלה ואני קוראת לכולם להתרחק ממנו״
ומבול של עשרות תגובות ממאמני כושר, יועצי תזונה, דיאטנים ממש מתחת שמצדיקים אותה ויורדים עליי.
צא עליה! עכשיו!
אלה המילים שהמוח שלי רצה להקיא בפייסבוק.
יצאתי עם הכלב.
חשבתי.
ודילגתי על זה.
בום.
עור הפיל התחזק עוד קצת.
כי מה היה עוזר לי לצאת או להוכיח את צדקתי לאדם מתוסכל?
ההפך, לימדתי את המוח שלי לראות את הביקורת
הזאת בתור דלק.
כי במקום לקרוא כתבות ב- Ynet ו-Mako שמבוססות
על וודו מודו, אני קראתי מחקרים, התנסיתי,
ובדקתי דברים בשטח – וכשטעיתי? הודיתי והמשכתי (לא במקרה הזה).
ואפילו פיתחתי עור של פיל לתגובות
כאלה שהרסו לא מעט אנשים …
למה אני כותב לך את זה?
כי עומדים לצחוק עלייך והרבה.
לתסכל אותך.
לפגוע, להעליב ולהכעיס.
בכל פעם שלא תצלייחי לרדת במשקל? יעירו לך על זה.
בכל פעם שכן תצליחי לרדת במשקל? יעירו לך על זה.
אנשים יעירו.
המטרה שלך?
לדמיין שזו עוד שכבת עור בלתי נראית שנרקמת
עלייך והופכת אותך לאדם חזק וממקוד מטרה יותר.
אגב, מה שהוכיח לי שהדרך הזאת נכונה,
היא שחלק גדול מאותם האנשים שיצאו עליי
באותו הפוסט, חלק מהם הפכו ללקוחות שלי,
חלק מהם לחברים וחלק (גדול) מהם עברו
מקצוע …
ואני עדיין כאן, מתחזק, לומד ומשתפר ביחד עם הלקוחות שלי, ביחד איתך.
וזה מה שאני מצפה גם ממך.
אוהב מאוד,
ג׳ניה.
320 תגובות
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