Corinna Werner knows the obstacles that have to be overcome if you want to live a healthier life in the long term. At the end of our fitness and nutrition course, she shows participants what they can do to overcome their inner badass.
"The problem is our habits. They keep us from implementing new things," says the trainer and nutrition expert. And she also knows how to overcome routine traps. Written aides are suitable. It's best to make lists and put check marks when you've accomplished something, she recommends.
However, one should not take on too much. The list should contain three to five points. This can be done. So that no boredom arises, under which the motivation suffers, one should have however more points, which one can set alternatively on the list.
In the course, participants collect suggestions. Everyone says what he has decided to do. After all, there are a lot of good resolutions on the flipchart. Walk more steps, eat more vegetables, have muesli for breakfast, eat fewer carbohydrates in the evening, are some of them.
"My urge to move has changed a lot. Yesterday I walked around the Allersee lake."
Margaret Schafer (70) from Sickte
Participants talk about their experiences and how they managed to overcome obstacles. Petra Gebhardt, for example, reports that she makes double trips and wears less when time allows her to do so. Another participant tells that she took a back roller with her into the office to do her exercises there during breaks. An added benefit: she is reminded of the exercises by her colleagues, she says.
Corinna Werner recommends to act with foresight: "If you know that you are at a party in the evening, then you should already balance during the day when eating."
"I am in the process of changing my diet to three big meals a day."
Bernd Hubner (62) from Wolfenbuttel
Many paths lead to the goal. Some do better alone, others are more successful in a group. Everyone has to find out what suits them, says Corinna Werner: "There are people who need the herd instinct. If that's the case with them, you should join a flock." One should arrange then for example with colleagues or other family members to the sport or to a walk, go into a club or become a member in a Fitnesscenter.
If you need a video to be motivated to exercise, get one; if you want to use an app on your smartphone, do it. The solutions are quite individual.
"I now take a break of four to six hours between meals."
Kurt Schwigk (79) from Wolfenbuttel, Germany
Small steps are important to achieve the big goals. If they are formulated in writing, you are more likely to achieve them," recommends Corinna Werner.
And sometimes you can build small bridges for a transitional period. If you change your diet to three large meals and get hungry in between, you can have small snacks such as apples, nuts, yogurt or vegetables.
"I'm more motivated, I try to do something every day and I've lost weight."
Monika Isensee (53) from Wolfenbuttel, Germany
It's also important to get a grip on stress, stresses Corinna Werner. "Stress is the biggest enemy of losing weight," says the fitness expert. Stress ensures that the body permanently spills out insulin.
In order to reduce stress levels, simple exercises can be incorporated into everyday life, such as taking a deep breath for one or two minutes, or directing one's gaze from the screen to the thumb and back again. During the lunch break, a short walk can provide relaxation, she says.
After five weeks of fitness and nutrition classes, many participants are left with a positive feeling. "Redesigning starts in the mind," says Petra Gebhardt, for example. Monika Isensee says: "I've noticed that there's always a little more that can be done."