A journey of 1,000 miles begins with a single step…
Don’t look back; you may never see how far you have come…
Even the strong falter…
Blah, blah, blah!
What happens when you are on your 500th step, and your feet are tired and aching?
Dieting is one of the hardest things about getting in shape. You can get acclimated to frequent weightlifting and bouts of cardio.
You can get used to the yells of the Group X Instructor as (s)he bellows instructions and new exercises.
You may even start to enjoy the clanging of weights and murmured discussions in the weight room over the loudspeakers.
Dieting is a completely different animal, though. Getting acclimated to the diet is part of the problem!
What happens when you have been on the same diet for 6-8 weeks, and the results are still coming?
Obviously, there is no need to change the diet if it is still “working”…
What do you do when you are looking great, feeling energetic, BUT you are absolutely TIRED of your diet?
Even if the food is interchangeable, you still need to follow the numbers. You need to measure your protein in ounces, measure your carbohydrates in cups, and your fats in tablespoons or teaspoons.
The process of dieting: prepping meals in advance, mixing protein shakes to store in your cooler or lunch pack, timing your meals consistently, and worst of all, EATING, is very exhaustive, but it is necessary!
The only thing that can keep your head on straight is the results you achieve by adhering to the plan.
Watching your body transform before your eyes has a way of disciplining you.
You previously weighed 217lbs. at 32% body fat. Now, you weigh 195lbs. at 27% body fat. What got you there? DIET!
Forget about how long you have been dieting without a cheat day, or even a cheat meal! Worry about results!
Don’t eat a chicken and rice meal… Eat a net loss of 2lbs. of straight body fat!
Don’t eat 3 whole eggs with 2 slices of Ezekiel toast… Eat 1-2lbs. of lean body mass and an increased metabolic rate!
Eat for a purpose! Eat for a change! STICK TO YOUR DIET!
Thursday, June 30, 2011
Monday, June 27, 2011
Would you like to know the EASY part about getting in shape?
- Sleeping in, waking up late, and grabbing a Pop-Tart, and heading to work instead of waking up at the crack of dawn, knocking out your fasted cardio, drinking a protein shake, and heading to work.
- Going out to eat during your lunch break instead of taking a 30 minute high-intensity Spin class, showering up, and heading back to the office.
- Deciding to have those 2 margaritas everyone else is drinking while you're out on the town (even though you know your trainer won't approve).
- NOT going for those 2 final reps on the V-squat machine because the cute guy you see in the gym every afternoon will see you pulling a funny face while you're straining.
- Going through Whataburger on the way home instead of eating the 4 oz. of salmon and asparagus you already prepared for yourself.
- Eating out of that jar of mini candy bars the secretary at work has at her desk.
- Putting 225lbs on the bench press when you know you can do 245lbs for 8-12 reps because you are "not feeling it, today".
- Not working out "too hard" because your out-of-shape co-workers and friends will say you are "overdoing it" when you walk just a little bit funny because of an intense leg workout (even though they know NOTHING about self-motivation and drive!).
- Making up a lie out of embarassment as to why you are eating the "same old meals" every day or every other day instead of admitting you are eating for a purpose: to look EXACTLY how you imagine yourself!
- Deciding to go out to eat with your friends even though you know you will not wake up early and feel like working out the next day.
- Making a trip to the vending machine and purchasing a Cherry Coke instead of drinking the ice-cold water you have in your cooler.
- Saying you had a "hard day at the office" and heading straight home, leaving your workout partner high and dry at the gym.
- Sleeping in on Saturday instead of taking your cardio class because "you have children and it's hard waking them up."
Would you like to know the DIFFICULT part about getting in shape?
Looking at yourself in the mirror after realizing, yesterday, you wasted an opportunity to change it all around....Thursday, June 16, 2011
Better Than Nothing...
“I WAS going to sleep in, but I decided to get a few minutes on the treadmill. I guess 15 minutes is better than nothing...”
No, it’s not.
Fifteen minutes is a waste of time, unless you have gone 120 years without any physical activity WHATSOEVER!
Our bodies are the most complex organism in existence! It takes more than 15 minutes to stimulate our muscles. The heart, lungs, and blood vessels are ALWAYS on cruise control. Walking on the treadmill with the same pace that you walk through the grocery store is not enough. You need to push yourself out of your comfort zone, and break new ground.
Schedule 3-4 hours of your week as “Workout Time”. If you are too tired to lift weights and perform 20-30 minutes of post-workout cardio after work, then wake up earlier! It is as simple as waking up 1.5 hours earlier, slamming down 5-10 grams of BCAA’s, 1 cup of coffee or green tea with lemon, and heading to the gym.
Get 30-40 minutes of weight training on scheduled weightlifting days with your workout partner, Personal Trainer, or by participating in the 360 Strength class. Follow that up with either 20-30 minutes of smooth-and-steady cardio on a 10% inclined treadmill OR the equivalent amount of time on the StepMill between level 6-10 on the Fat Burner Program.
What will waking up early, engaging in consistent weightlifting and cardio sessions, and sticking to a fitness routine along with all your other scheduled appointments do for you? It will keep you so busy that you won’t have time to think, let alone miss a meal or cheat on your diet!
It will leave you so busy that every 2.5-3 hours, like clockwork, you will eat your 4-6 oz. of chicken, 0.25-0.5 cup of brown rice, and 1 cup of green beans OR your 1-2 scoops of protein and 1-2 tbsp of almond butter, because that is what you are scheduled to do!
Turn yourself into the busiest person you can by MAKING time for fitness and proper nutrition. If you need to wake up early, go to sleep early. Don’t press the cruise control button through your day and expect to have the energy to get a proper weight training session in after work or your other duties.
We are constantly bombarded with success stories of women with 5 children, full-time careers, and generally busy lives that lose 50-60 lbs. of body fat and gain 5-10 lbs. of lean body mass to go along with it. How did they do it? They shouldn’t have the time to get 3-4 hours of exercise in their week! HOW DID THEY DO IT? They MADE the time!
Those 5am fitness “nuts” that people always poke fun at are MAKING time to work out. It’s time to quit complaining about your baby-weight or the belly you put on after you quit playing college football. Enough is enough, and it’s time for a change.
Wake up at 5am if work starts at 8am. Wake up at 4am if work starts at 7am. There are millions of people who have accomplished a lot more with a lot less time. So, quit complaining and let's get to work!
No, it’s not.
Fifteen minutes is a waste of time, unless you have gone 120 years without any physical activity WHATSOEVER!
Our bodies are the most complex organism in existence! It takes more than 15 minutes to stimulate our muscles. The heart, lungs, and blood vessels are ALWAYS on cruise control. Walking on the treadmill with the same pace that you walk through the grocery store is not enough. You need to push yourself out of your comfort zone, and break new ground.
Schedule 3-4 hours of your week as “Workout Time”. If you are too tired to lift weights and perform 20-30 minutes of post-workout cardio after work, then wake up earlier! It is as simple as waking up 1.5 hours earlier, slamming down 5-10 grams of BCAA’s, 1 cup of coffee or green tea with lemon, and heading to the gym.
Get 30-40 minutes of weight training on scheduled weightlifting days with your workout partner, Personal Trainer, or by participating in the 360 Strength class. Follow that up with either 20-30 minutes of smooth-and-steady cardio on a 10% inclined treadmill OR the equivalent amount of time on the StepMill between level 6-10 on the Fat Burner Program.
What will waking up early, engaging in consistent weightlifting and cardio sessions, and sticking to a fitness routine along with all your other scheduled appointments do for you? It will keep you so busy that you won’t have time to think, let alone miss a meal or cheat on your diet!
It will leave you so busy that every 2.5-3 hours, like clockwork, you will eat your 4-6 oz. of chicken, 0.25-0.5 cup of brown rice, and 1 cup of green beans OR your 1-2 scoops of protein and 1-2 tbsp of almond butter, because that is what you are scheduled to do!
Turn yourself into the busiest person you can by MAKING time for fitness and proper nutrition. If you need to wake up early, go to sleep early. Don’t press the cruise control button through your day and expect to have the energy to get a proper weight training session in after work or your other duties.
We are constantly bombarded with success stories of women with 5 children, full-time careers, and generally busy lives that lose 50-60 lbs. of body fat and gain 5-10 lbs. of lean body mass to go along with it. How did they do it? They shouldn’t have the time to get 3-4 hours of exercise in their week! HOW DID THEY DO IT? They MADE the time!
Those 5am fitness “nuts” that people always poke fun at are MAKING time to work out. It’s time to quit complaining about your baby-weight or the belly you put on after you quit playing college football. Enough is enough, and it’s time for a change.
Wake up at 5am if work starts at 8am. Wake up at 4am if work starts at 7am. There are millions of people who have accomplished a lot more with a lot less time. So, quit complaining and let's get to work!
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