We all need to step out of the box right? Friday night Randy won this 1st Place award for his Mechatronics project. We are both college students and Randy sure stepped out of the box to create his project and I'm so proud of him! It's a very cool project and I'm certainly enjoying having the spa running again.
I had to "pop" up out of the box recently in the college parking lot!
What does this all have to do with fitness goals?
Well, since we must fight against the rest of society to achieve and keep our fitness goals we will all have to find ways to think out of the box. We are all unique in our individual environment and the only way we will succeed is to create new ways. Willpower will fail us, so the key to success is to change your environment.
Here are some tips:
1) Take Ownership.
This means don't let other people own what you put in your body or how you spend your time. You do not have to eat everything that is offered you. There is no such thing as free food. Your health pays the price. If you want cake, own it and eat the cake. If you want to skip the cake for health reasons, own that too.
You do not owe anyone explanations as to why or why not you decide to eat cake or anything else. A simple no thank you is all they need. Why open the door for them to argue or take ownership of what you have already decided you want to do? No. Just own it.
No whining about it either. No one wants to hear woe is me stories about being on a diet to fix your health problem. Just do it. Just own it.
2) Create Progress NOT Perfection.
None of us are fitness robots. None of us are perfect with diet. We just get back up and keep going. We think hard about what caused us to fail? Did we eat too little for too many days? Did we not sleep enough? Did we not plan and bring healthy options?
Ditch the guilt. Dust yourself off. Think of a solution. Move forward.
3) Create Discipline NOT Motivation.
Motivation is a fallacy. It's more like being in a good mood. Being reliable means doing what needs to be done even when you are not in the mood for it.
It's no different than being successful at a job or with school. Just do what needs to be done and it builds it's own momentum.
Quit saying you are starting over. Just roll with it. Just roll with life. None of us gets a free pass for the smooth sailing, we just keep rolling.
4) Create new options to combat stress.
Learn new ways of comfort instead of "comfort food". Think of what makes you comfortable. Is it a hug from people you love, a hot bath, a hot cup of tea, a massage? Stop and think before you eat. Keep a journal and write about how you feel.
Make eating purposeful and not mindless. Before you start popping things in your mouth take a deep breath and think about WHY. Put up some reminders as to why. Pictures and symbols that remind you of your goal.
Pack your lunch. Bring your own healthy snacks. Avoid the snack room. Keep busy with work. Drink water. Enlist a buddy who wants to get healthy too.
5) Create new ideas for eating out.
Decide what you will eat ahead of time.
Look for healthier options.
Skip the bread, skip the chips.
Choose grilled food over fried food.
Ask for steamed vegetables.
Stop when satisfied, eat slow, you do not have to finish the plate!
Stay engaged in conversation and active listening. Ask questions, people love to talk when you ask.
Split the meal with someone.
Skip dessert or split it with someone.
Decide on just one of these; Carbs OR Alcohol OR dessert - Just ONE!
6) Create your own rules about meal timing and what foods to eat.
I often eat soup for breakfast:
Chicken Vegetable Soup with Bread and Butter: Chicken, broth, vegetables, garlic and herbs, 2.3 ounces of O organics bake at home French loaf with a dab of Kerry-gold grass fed butter.
Or egg whites for dinner:
Egg whites topped with mushrooms, enchilada sauce, and avocado.
7) Create your own meal plan book:
8) Create positive thoughts in your head.
You are not fat, you have fat. You are not fingernails, you have fingernails.
We all have to "work" on positive thoughts every day. Humans have a built in "negativity bias" so you have to work against that.
We naturally compare to others and feel insecure and this is worse now in the age of the internet.
Stop minimizing your progress as if it's nothing (this is typically due to comparing).
I hope you enjoyed the tips. If you think of anything you want me to cover soon feel free to email me.
Have a fabulous week, I'll close with a Q and A...
What is the difference between the meal replacement protein and the post workout protein?
The meal replacement protein (Level-1) is a slow digestion protein just like food, similar to yogurt or chicken.
The post workout protein, Phormula-1, is a quick digestion protein that is actually not effective for the post workout anabolic window without the quick digesting carbohydrate (Ignition).
Why is Phormula-1 not effective without ignition for the anabolic window?
Because the ignition is what prevents our metabolism from needing to convert some of the protein to insulin for the transport of protein to the muscle. Without ignition you miss the window and you lose some of the protein to the "process".
Ignition is what creates the insulin spike and provides replenishment to the depleted glycogen stores. It also has vitamins and electrolytes to help with recovery.
Ignition is a monosaccharide called dexonhydrose glucose and has 6 times higher the glycemic response compared to table sugar which is a disaccharide. So NO, gummy bears, pixie sticks, and rice cakes are not the same thing and will not give you the same results.
Everyone who gets a full post workout stack (both the phormula-1 and ignition) between now and June 5th will be entered into a drawing to win another tub of phormula-1 or level-1 of your choice. But please email me if you do so that we can chat on the phone about your plan for success.
The instructions for the post workout product: You only need this product immediately after your workout to replenish the glycogen and begin the muscle repair as soon as possible. Females do not need this product for pre-workout unless it's an endurance workout for longer than an hour. You only need 1/4 scoop of ignition and 1/2 scoop of phormula-1. You can add as much water as you want according to how intense you prefer the flavor.
Have a great week!