The June edition of my newsletter looks at getting ready for summer and losing weight in a health way. I´ve provided you with some useful hints and tips and even the secret to losing weight that so many people miss! At the end of my newsletter you will find useful resources and links. Each month I publish a new newsletter with information you can really use

1. REACH YOUR
POTENTIAL You Can Succeed
Richard Butler
Life and Business Coach
Richard Butler Coaching
Barcelona
08790 Spain
Phone: +3531442 9769
Office: +1-561 623-9569
info@richardbutlerthesuccesscoach.com
www.RichardButlerTheSuccessCoach.com
REACH YOUR POTENTIAL @successcoach
You Can And Will Achieve
Everyone has an unlimited outdoors, but for many it´s a
amount of untapped potential, terrible time of the year. Afraid
but too many people don´t to show too much flesh. Afraid
realise this. They believe they of going to the beach.
can´t succeed and just accept it
as a fact without questioning if However I believe you can drop
it is true or not. a stone within a few weeks, if
This newsletter is designed to you really want to.
bring you articles, tips and Richard Butler is an international life and business
stories to motivate you to reach So in this months edition I talk coach, who helped clients from all walks of life and
from many different countries, succeed when they
your full potential. about healthy eating and show
though they could not. Using a combination of
Each and every month I promise you some resources that you
coaching techniques and Neuro Linguistic
to bring you the best ideas and might find useful in order to get Programming Richard has the power to enable you
strategies to help you succeed. into better shape for the to succeed.
coming months, and perhaps
This months edition focuses on your up and coming holiday. Richard has spoken internationally and be
Weight Loss and get ready for I believe you can succeed but interviewed a number of times on the subject of
summer. It´s a time of the year do you believe it? achieving goals and succeeding in life.
that should be fun and spent
Reach Your Potential
Brought to you by: Richard Butler
+3531442 9769 info@richardbutlerthesuccesscoach.com June 2012

2. REACH YOUR POTENTIAL
GET THE BODY YOU WANT AND
EAT BETTER
In this edition I am going to And I was not happy. The t-shirts were a little
tighter, the shorts as well. Where it really
showed was on my face. I saw a picture the
Talk about my situation
other day from a few years ago, and I looked
Reveal the secret to weight loss (it´s not that
older then (3 years ago) than I do now!
difficult)
Provide you with some tips and resources to
help you regain your figure The secret revealed
It´s summer time, a time to enjoy the great Do you want to know the secret? Well lots of
weather, lovely salads, be out doors and get a diet companies don´t want you to know. They
tan. However for many this is the hardest part pretend to tell you but they don´t.
of the year. Why? Because they have to shed
the clothes of winter and expose their bodies. Can you handle the truth? Are you sure you
can?
My situation
Ok here goes. The secret to losing weight is the
following:
Before I go any further let me tell you about
me. Over the last few years I “forgot” to take
Eat less, exercise more!
care of myself. I ate as I wished, drank as I
wished, and generally did not stop to think
That´s it. You have to be burning any extra
about what I was doing. It wasn´t until one
calories you take in above what is normal. For
day I saw a photo of myself and said enough is
example, 1940 calories per day is
enough.
recommended for women and 2550 for men.
If you are taking in more than this and not
So I tried to lose weight. I tried this diet, the
exercising you are going to put on weight.
other diet and the next one. The major
problem was I was not losing weight of it I was I
The one thing I have found is that people don´t
was putting it on as quick as I lost it. I guess
know what that calorie intake looks like
this is the yo yo dieting they talk about. You go
foodwise. And they think they are eating
down, you go up, then you go down a little and
good foods when they are not. Unfortunetly
up a little.
not all foods are created equally! For example
even though two foods may have the same
It was only when the summer came that I
amount of calories some may have more fat
realised that I was overweight. Now I was not
than others. Different types of the same food
obese or anything but overweight for sure.
RICHARD BUTLER, RICHARD BUTLER COACHING
+3531442 9769 - info@richardbutlerthesuccesscoach.com - www.RichardButlerTheSuccessCoach.com
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3. REACH YOUR POTENTIAL
van be better for you. For example vegetable register the food. The slower you eat you will
oil is very bad for you while olive oil is not. find the less you eat as your body will give you
a single that it is full when it is.
Where so many people fall down is that they
eat too much of the wrong things. For When you eat quickly what happens? You eat
example the traditional takeaway every so much your body does not have time to
Friday. Loaded with calories and bad “things”. process it and then you over eat and get a
If you do no exercise that takeaway turns into tummy ache!
fat. I think we live too much in fast food
culture. We don´t eat enough fresh produce, Exercise
like fruit, fresh meat etc. Anything that has
been processed is usually bad for you. Look in You have to exercise. This does not mean that
the supermarket there´s so much processed you have to climb mountains, run on the
food! Processed cheese, ready cooked meals, threadmill for 5 hours, and then do another 2
crisps, sweets, etc. It´s all bad to a certain hours of weights. Every little bit of exercise
extent. helps.
You see you can still have treats but you need I remember watching a program about
to realise that you can´t have treats every single overweight people. In order to go to the
day. You need to know what is bad and what takeaway which was a 5 minute walk, they took
is good food. One challenge I have is with the car. It took them longer and they had to get
bread and chips. I love them, but I can eat too parking, but it was “easier” for them.
much of them. So I try to cut out bread. In
many countries if you get a sandwich you Start off exercising slowly. For example a 10
either but mayo on it or butter (you´re loading minute walk every day and then build it up
up the calories there before you put fillings slowly. Take it one step at a time. Soon you
on!). Here in Barcelona they don´t use either. will find you are walking for 30 minutes, 40
They rub a tomato on the bread and drizzle it minutes then an hour.
with olive oil. It´s amazing taste and better for
you. Try to find ways of walking more. For example
take the stairs rather than the lift or the
What about portion sizes? Many people might escalator. All these litter differences make the
eat quite healthy but they eat too much. If difference.
you put a big plate in front of someone they
feel obliged to finish it. So here´s a great tip. You don´t need to join a gym, all you need is to
Start severing your food on smaller plates. start to exercise.
Another tip is to put your knife and fork down
between bites. I can be bad for this. I used to
shovel the food into me, rather than chew and
Word of warning
enjoy. You need to give your body time to
RICHARD BUTLER, RICHARD BUTLER COACHING
+3531442 9769 - info@richardbutlerthesuccesscoach.com - www.RichardButlerTheSuccessCoach.com
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4. REACH YOUR POTENTIAL
Don´t be tempted by these weird diets that Workout finishers – some great exercises to
promise you rapid weight loss. Yes they can finish you work out. Includes a 4 week
work but they are unnatural. If you starve program. Come on you need to push yourself
yourself of food when you stop the diet your just that little bit more!!
body will crave it. So for example if you do a
cabbage soup diet do you really think it is that
healthy? Were are bodies made to just live on
cabbage soup? Nope for they sure they were
not!
Resources
I have a number of resources here to some
exercise courses and diet books that I think
might be useful for you to look at. Let me know
what you think and until next month, stay
positive and be healthy!
For the gals and they guys
The model body – yeah it´s a name that might
frighten you off but it is a sensible diet, backed
up by 20 years of research. It includes some
exercise ideas that don´t require you going to
the gym. Remember you need to eat well and
exercise. I think this one covers both!
Burn fat – remember this is what we need to do
initially burn off the fat and then tone up. Lots
of useful information here
Kettle Bell Exercise – extremely popular
exercise program that trains more muscles than
any exercise. Very very good information
contained here
Metabolic food – excellent resource on
metabolic foods that can help burn the fat and
at the same time are not boring!!
RICHARD BUTLER, RICHARD BUTLER COACHING
+3531442 9769 - info@richardbutlerthesuccesscoach.com - www.RichardButlerTheSuccessCoach.com
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