Sunday, February 03, 2013
What a great day! I love Sundays. I do a stretch video and a yoga video from my P90X program and cook all afternoon.
Today I am making Vegetable Soup and Gazpacho, both from the P90X program (Thanks P90X). They are very low in calories, high in fiber, full of vitamins and they really fill you up. I always keep at least 4 kinds of soup in my fridge and freezer and have a serving of soup with my dinner every night. Another advantage is everything is pre-made and pre-measured so it's heat and serve. In one afternoon I can make 30 servings of soup. One less thing to do during the week for more than a month.
I'm also cooking up a couple of pounds of chicken for omelets, chicken salad and to add to my dinner during the week. This does three things for me. It save me time cooking, helps me plan my menus for the next two weeks, and helps keep my nutrition on track because all I have to do is 5 minutes of prep to have a meal ready to eat. Since everything is pre-measured all I have to do is add heat and a couple of vegetables and I'm having a 3 course meal.
Meal planning is essential for my personal success. If I don't have something I can throw together in 15 minutes I'm tempted to order a 1200 calorie pizza or something and undo days of success. I'm sure you've all been there. Two hours of planning and preparation on Sunday saves me 8 hours during the week and keeps my nutrition on track.
Give it a try.
Until next time, JUICE to you all.
Saturday, February 02, 2013
I was reading a Sparkpeople article this morning, as I do every morning, and it got me thinking. The article was about goal setting, which we have talked about here several times, but that isn't what I want to write about today. In the article the Spark-coaches brought up an interesting point about how people often compare themselves to people they see on television or in magazines. You know the ones, the skinny girls with the fresh looking skin and the made for bikinis body. Or the guy with the perfectly proportioned muscles, the ripped 6-pack and 3% body fat. Ya, those guys.
The coaches made reference to how we frequently compare ourselves and our bodies to those people and react with disappointment in ourselves. What we know inside but fail to acknowledge is, that no matter what we do, we will never be THOSE people. Not that we won't become one of those rich and famous beautiful people, but we won't become that particular model or celebrity. We can only be better versions of ourselves.
Week after week, even day after day, we step on the scale and see no significant movement of the needle or the number on the LED and we get an overwhelming sense of failure. Why? Because we didn't take a step closer to being one of those "beautiful" people. What a crock! This is exactly why I tell people to ditch the scale and stop worrying about their weight. Your weight is a by-product of your overall health. Your weight shouldn't be the goal, it should be a MINOR measuring marker of your greater goal, smaller healthier YOU!
The coaches brought out another point I think is worth mentioning. They said we live in a cut-throat society in which we feel we are in competition with everyone else to look good. You know what? That's all in our heads. It's unrealistic. There will always be someone taller, or thinner, or more muscular, or prettier, or more whatever. THE ONLY PERSON WE HAVE TO COMPETE WITH IS THE PERSON WE ARE TODAY.
I believe the only end goal we should have is to be a little bit better person when we go to bed than we were when we woke up this morning. And I don't mean a little thinner or a little lighter, I mean a better PERSON. A person who gives each day his best effort for that day. A person who made himself a little bit healthier by eating 3 servings of vegetables instead of 2 so he could go on to be of service to others. A person who did 5 more minutes of walking each day this week than he did last week so he could be around to see his children or grandchildren get married. Do you see where I'm going with this?
It's great to have goals, but have the right goals. Have goals that mean something to YOU. Have goals that inspire YOU. Have goals that create a better YOU. We can only be the best person we are. We can only improve ourselves. Now join me in becoming a better person today than I was yesterday.
Good luck to us all in our journey, and JUICE to you all!
Thursday, January 31, 2013
The Rule of 1% is simple: Improve yourself 1% every day, every week, every month, just keep on improving.
Not sure where I picked this up, maybe Anthony Robbins maybe someone else. It works in any area of your life, physical, mental, social, emotional, whatever. You pick a part of your life you would like to improve then list the areas you would like to improve in. There can be as many as you like.
Let's use me as an example. I want to improve my physical fitness. I chose 5 areas in which I needed improvement; lower weight, improved muscle tone, improved cardio endurance, improved flexibility, and improved health indicators (BP, Resting Heart Rate, Lower LDL, Higher HDL, triglycerides, VO2). As with any journey I had have a starting point, I had to take measurements to create a baseline.
Then I set goals: Get down to 160 lbs, Strength train 3 days/wk, do at least 1 hour of cardio 6 days/wk, Stretch 6 days/wk, be ready by December 31, 2013 to compete in the Gasparilla Half- Marathon in Tampa in January 2014.
How do I get there? I improve by 1% each week and create monthly markers.
It takes a little work with a calculator, but here is an example. I take my starting number, say for my weight (238 lbs) and subtract my target weight (160 lbs), that equals 78 pounds. 1% of 78 = .78 lbs. To hit my goal by my target date (December 31) I divide 78lbs/52wks = 1.5 lbs/wk. So this is my range .78-1.5 lbs/wk. So, if I lose 3.1-6 pounds per month I'm improving by at least 1%.
I do a similar sort of calculation for each of my goals and use my health markers to check my progress on the 1st of each month. I don't obsess over the numbers as long as I keep improving. I don't weigh every day or even every week. Once a month on the 1st of the month. That's it. As long as I walk a little farther, run a little longer, ride a few minutes more each week on the bike, swim a few more yards in the pool each day, build up my endurance, increase my speed, lower my blood pressure, improve my cholesterol numbers, etc... I'm happy.
For me, it's easy. Follow the Rule of 1%.
Until Next time, JUICE to you all.
Tuesday, January 29, 2013
I wanted to spend a few minutes today writing about "Belief Systems" or paradigms. Every person has a set of beliefs. I'm not just talking about religion, in fact, I'm not talking about religion at all. I'm talking about a core set of beliefs that each of us guides ourselves by. These are also called Paradigms (pronounced Pair-a-dimes).
Many of us have paradigms about ourselves that are so entrenched in our beings that almost nothing will change them. We have such negative images of ourselves, our bodies, our looks, our attitudes, that nothing anyone tells us will change how we feel about ourselves. Even if the other person shows us photographic evidence or proven scientific fact, we hold onto those paradigms and fail to acknowledge the truth.
We hold onto false paradigms in many parts of our lives including our work, our relationships, and yes, even our own health. We have been told things that sound true, solid or logical so we believe them. Unfortunately, most of what we think we know as fact is actually fiction, or it's only partially true. In order to get on track we need to create what's known as a "paradigm shift."
We need to open our minds to the possibility that what we believe isn't entirely true. We need to accept that we may not have all of the information available. We need to stop thinking we have all of the answers and ask for more information. You see, a true paradigm shift isn't necessarily a total shift in our belief system, it's a change in our ATTITUDE about what we believe.
As a society we need a paradigm shift in our culture and move from looking at the negative, jumping on the defensive and defending a position we are not 100% sure is correct to looking at change as a positive thing. Challenge our beliefs and look for change. Motivate ourselves and each other to be just 1% better today than we were yesterday in whatever form that may take.
So, my challenge to you today is to change your WAY of thinking, dump the old negative beliefs and accept a paradigm shift from looking at yourself in a negative light and turn on a brighter positive light when you look at yourself.
JUICE to you all!
Saturday, January 26, 2013
Well it's nearly the end of the first month of my restart on Sparkpeople. But this was just a warm-up, a shaking out period, for what's yet to come. You see I spent January getting in shape for the real program. January was just a trial run, a beta-test, if you will to fine tune my workout program and my nutritional program. I think I'm about ready to start.
Friday begins a new month, February. I will weigh-in for the first time since October, and measure myself to get a base-line reading on my health then from there I will start tracking. I'm the kind of person who like to see BIG changes. I know over the course of a month everything can go up and down from day-to-day, and this drives me crazy. However, over a month's time I should see solid, measurable progress. For me, that's where the real motivation to continue comes in.
I have noticed a change in the mirror after only 3 weeks. It's taking a lot of will power to not cheat and do my measurements early. I will wait until the 1st of the month. I will also take pictures and post them for everyone to see. I want to be a success story. My goals are lofty, but I have a plan to achieve them and I'm working every detail of that plan.
I have the knowledge and the technology to succeed. I look forward to the 1st of every month now.
Have a great month and JUICE to you!
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