Wednesday, August 05, 2009
"Motivation is what gets you started. Habit is what keeps you going."
How important it is to recognize that both motivation and habit are needed as we seek to change and improve our lives. Motivation is the spark that often gets us moving. But within that initial motivation, we must work hard to develop positive and effective habits to keep us moving. Success is made from both motivation and habits, not one or the other.
In order to sustain a high-level of motivation while giving us time to create new habits, we must stay positive and solution oriented. It is also helpful to communicate with others who are making changes in their lives and use their excitement as a springboard for our own.
Does your plan for change contain equal parts motivation and excitement? If not, brainstorm ways to create more of whichever quality is needed.
Monday, August 03, 2009
As we go about our day-to-day business of living, we can take "staying awake" one step further. During our waking hours, we must be "awake and present" to all that life is offering. Every moment has something to offer but the moment can greet us if we are preoccupied, distracted or thinking of something else. In order to find the magic in a moment, we have to stay in the moment.
Lose yourself in the moment at hand instead of contemplating the moment to come. When you play a game with a child, don't think about what you need to do after the game. Instead, jump into the game, absorb it, laugh, be fully present. When having a conversation with someone, listen with your heart and mind versus thinking about what is around the corner or what will be said next. Becoming more attentive, moment to moment, is one of the quickest ways to a more joyful heart and rich life.
While reading this, it reminded me of what was mentioned in the previous blog. Before pressing "play", focus on your workout. Forget about everything else that is going on in your life. Don't think about what you have to do after the workout. Give it your full dedication. After you finish, go on with your day.
Sunday, August 02, 2009
Disclaimer: Super_Gurl this is not at all pointed towards you or anyone else for that matter.
I copied this conversation off of facebook that took place between a P90X graduate and Tony Horton. This provides a different perspective on what to focus on and to expect from the P90X program and any exercise program.
P90X graduate said,
"Very frustrated. I have almost completed my second round of p90x. I have two more weeks left. I have not seen any more results via abs, arms and chest. I eat just like the book says."
Tony Horton reply,
Tell him I said that when he focuses on his looks, his looks won't change in a predetermined time frame. If he focuses on getting better, stronger, more flexible, etc., his body will change at the speed it's supposed to change. Everyone is different. For some the physical appearance we long for happens in 90 days. For others (me included) it takes much longer. Getting frustrated because we don't like the "look" we want when we think we should have it, is stupid. Instead of frustration about looks, his attitude should be... Do My Best And Forget The Rest ~ For The Rest Of My Life.
I wanted to post this for the team because it does provide a valuable lesson. When we have new members join our team, I try to set the expectation right then. Don't view this program as just a 90 day program. View this as the beginning to your life long health journey. When you reach your 90 days, your health journey just doesn't stop. You are still at the beginning stages. This should start the roots of eating healthy and exercising daily. It is amazing to me how many people on SP train for triathlon's. I think that is pretty awesome.
Another point I want to make for those people that exercising is not their career. Before you press play, focus on your workout. Forget about everything else "Do Your BEST & Forget the Rest." Give the workout your full dedication for 60 or 90 minutes. After you are done, go on with your day and allow your body to recover.
Saturday, August 01, 2009
Q: How can I bust through a weight-loss plateau? I've been working really hard and have been having success; however, the scale hasn't budged for the past two and a half weeks.
Let me just tell you this, a weight-loss plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! It is your body's way of protecting you for survival purposes. The weight-loss plateau occurs because your body thinks there is a famine and has slowed your metabolism in order to conserve calories. This will happen periodically throughout your weight-loss odyssey.
That said, a plateau will usually break on its own after about three weeks, but here are several ways to help get your metabolism back on track quickly!
1. Variety: Often we fall into an exercise routine — meaning that we do the same workout regimen for weeks at a time. Think of it like this: if you do 10 push-ups after not working out for months, you will be sore, but if you do 10 push-ups a day for 10 days in a row, you will no longer be sore. This is because your body adapts to your exercise program, and as it adapts, the workout becomes less challenging — and, unfortunately, less effective.
The solution is variety. You have to mix up your exercise routine in order to consistently shock your system. Here are a few different ways to mix up your workout:
1. Alternate the weight — one week lift heavy, and the next week lift light.
2. Change the number of repetitions. This usually goes hand in hand with the amount of weight you are lifting: one week heavy weights, low reps; the next week light weights, high reps.
3. Change the exercise: One week do a chest press, the next week a chest fly, and the next week push-ups.
2. Intensity: The best way to speed up your metabolism is to boost the intensity of your training. By picking up the intensity, you'll burn more calories, challenge your body, and literally force your metabolism to burn a little brighter because of all the energy your body needs to complete your exercise regimen.
1. Eat more: Ninety percent of the time plateaus are caused by your body's survival mechanism of protecting against famine, which is triggered by calorie reduction. The best way to fix this quickly is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing: For the next three days vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me...I know what I'm doing. Then, after three days, drop back down to the calorie allowance that I have set for you through this program.
2. Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day at most for as long as you can manage. You can achieve this in part by cutting all processed food out of your diet for two weeks.
I promise you that if you follow these tips to the letter, your plateau will be shattered by the end of week 2!
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