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Fitness Tip#288 - January 9, 2013

Thursday, January 10, 2013

The Weight Loss Mistake You’re Making (Over and Over Again)
Part 3 of 5

1) Remove the refresh button from the equation.

What we all need to realize is that there is nothing inherently special about Monday. There are no magical properties about that day that make it any more or less effective in terms of achieving results. The fact that the calendar says it's the beginning of the week doesn't mean that you can lift more weight or that you'll burn more fat on Monday than on Tuesday or any other day.

What you need to do is just take five to ten minutes and really think about that. Monday is just a day. Just because it's in the beginning of the workweek doesn't mean it has to be the beginning of everything else. Once you realize this, you will immediately take ownership of the fact that you can start--or re-start--your program on any day; and that makes it much easier to get back on the wagon.

Monday is no longer the starting point. Instead, each new program begins on Thursday. The motivation of the new workout carries them through the weekend--where screw-ups are most likely to happen--with little trouble, and they are able to focus and execute.

In fact, for some clients, Monday is an "off" day and there is no gym time at all. I have found that since Monday is generally a busy work day, removing the idea that you "have to" go to the gym after your longest and hardest work day actually increases compliance for the rest of the week.



Fitness Tip#287 - January 8, 2013

Tuesday, January 08, 2013

The Weight Loss Mistake You’re Making (Over and Over Again)
Part 2 of 5

The Monday Mindset
Historically, Monday is the busiest day at gyms. Which is ironic, considering this: In my view, Monday is the most dangerous day of the week. Not Monday, but the idea of Monday--a fresh start, always available, never more than a week away.

All of this is part of what I call the Monday Mindset. When you're thinking about getting started on an exercise or nutrition plan, the Mindset manifests itself with items like these:

• "I'll go to the gym on Monday."
• "Starting Monday, I'm going to do cardio every day."
• "New diet on Monday! This is going to be my last 'bad' meal, so I'm going to enjoy it!"

Familiar, right?

When you're already on a plan of some kind, the Mindset excuses look these:

• I've missed two workouts--this was a really busy week. I'm talking the week off. I'll start again on Monday.
• Well, I had that brownie. The day weekend is shotl. I'll just start again on Monday.
• I'll have a few beers during the game. But starting Monday, I'm taking things more seriously. No more drinking.

In either case, this type of self-delusion self-talk is the number one thing inhibiting your progress: It keeps you from progressing because it encourages a limiting belief that you can't course-correct during the week. It encourages you to give up close to the finish line because of the incorrect thought that you can start over.

We've all heard that the definition of insanity is doing the same thing over and over and expecting different results, and yet we all fall victim to the trap of Monday over and over and over again.

So, how to we fix it? There are two big steps to take.


  Member Comments About This Blog Post:

JENAE954 1/8/2013 2:53PM

  My motto is taken from Nike.
Do it now.

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LILY_SPARK 1/8/2013 2:53PM

    Awesome! I hate that, too.

I say try it NOW or as soon as your brain allows but don't put it off til ___ cos that's just crazy. Try NOW and screw up cos you know what? You're going to screw up. Everybody does. We're human. :)

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TRAINER_T 1/8/2013 2:49PM

    I always take Monday off.....In the gym world its called "Guilty Monday" and true is the busiest day of the week at the gym.

I like what you said about thinking fresh start, and feel its true thats why some of my clients will wait till "next" week to weigh in. They know they have not been on target, but the truth is I do too.... so I tell them your only cheating yourself out of a healthy life.

emoticon Post Eric, can't wait for the continued..........

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Fitness Tip#286 - January 7, 2013

Monday, January 07, 2013

The Weight Loss Mistake You’re Making (Over and Over Again)
Part 1 of 5

Here's a scenario that might seem familiar to you: You're on a diet and doing fairly well. One day you go to lunch with a friend, and while they are chowing down on a tasty burger you're dutifully eating your spinach salad topped with grilled chicken and olive oil. You're following your plan even better than expected. You've got the fiber and antioxidants from the spinach, protein from the chicken, and even some healthy monounsaturated the olive oil. You should be proud of the decision you've made, the steps you're taking towards your goal. But you're not proud; you're grumpy--because you want that burger.

Now, you're in a state of extreme emotional dissonance: What you are doing is fundamentally antithetical to what you want to be doing; and you can only exist in this dissonant state for so long. It's a psychological fact. Something has to give and usually it's you.

If you're anything like me, you've been in that situation, and you can literally feel your resolve crumble. You want to stay strong, but at the end of the meal, you decide to split a dessert. Oh, yeah. We've all been there.

Now, eating half of a restaurant brownie isn't going to help you drop the body fat you want, but it won't completely sabotage your efforts, either. The problem is, the brownie is usually just the start. And this is the problem. Having worked with clients for more than 10 years, most people suffer from an extreme inability to fail on a small scale. When they screw-up, that's it for them--they have screwed up permanently, and so they keep going.

Conventional wisdom tells us that if you find yourself in a hole, you should stop digging--that's the logical thing to do. However, when it comes to nutrition, we aren't logical or conventionally wise. When clients have a dietary faux pas, their impulse, paradoxically, is to make it worse; after they eat the brownie, they think, "Well, I've ruined today. I may as well just eat whatever I want and then be good tomorrow."

That would be bad enough by itself; however, for many people, they carry the failure over to the next day, and the day after, and finally, "I'll be good tomorrow" becomes "I'll start again on Monday."


  Member Comments About This Blog Post:

TRAINER_T 1/8/2013 2:54PM

    Changing the mindset like this is very challenging, if we all had the power to do so we would be a healthier nation.

Also add.."Now, eating half of a restaurant brownie isn't going to help you drop the body fat you want, but it won't completely sabotage your efforts, either. The problem is, the brownie is usually just the start. And this is the problem." There are many addictive additives in this stuff, gets you craving more.

Ahhhh only in America are we so in love with food we are willing to risk our life for it..... emoticon

emoticon Post!

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RUN4FOOD 1/7/2013 9:11PM

    Guess I'm lucky, I enjoy my occasional failure and get right back onto my plan.

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MOMOF4FOXES 1/7/2013 5:34PM

    I have said that several times about starting sparkpeople again. I'll do it after Thanksgiving, then I'll do it after Christmas. Something I know I need to do to improve and just struggled with actually doing it. I started tracking calories and workouts again a few days before the New Year because why wait when you can start now. In a Bible Study I once heard do the NEXT RIGHT THING. Don't start over the next day. If you mess up, start now and do the next right thing. It helps if we can train ourselves to think that way instead of waiting until the next day to start over.

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Fitness Tip#285 - January 4, 2013

Friday, January 04, 2013

Are you Sabotaging Your Sleep?

Beat the Bedtime Blues -- Your Action Plan

• Don't work in bed, or even in the bedroom. Turning the sheets and pillows into a makeshift desk makes it harder to see the bed as a place for rest. And definitely put away the laptop, phone, and any other technological devices well before bedtime. The artificial light coming out of these gadgets can mess up the body's natural sleep cycles.

• Go to sleep at a reasonable hour. (And make it a habit.) Especially when we're overwhelmed with work, it can seem tempting to stay up all night putting the final touches on a project. But pulling an all-nighter can make it much harder to focus the next day. And consistently staying up 'til sunrise may impair learning abilities and contribute to higher anxiety levels.

• Wind down. It's important to take some time to unwind between shutting the computer screen and crawling under the covers. Try taking a warm shower or sipping some herbal tea. If nagging worries are keeping you awake, write them down in a journal. Or mellow out as you're drifting off with some Enya or classical tunes.

• Take a power nap. If the stress monster kept you from getting a solid night's rest last night, try dozing off during the day. Ten to 20 minutes should be enough to wake up feeling refreshed and more alert. Just make sure to keep naps to the afternoon, so you'll still be able to sleep soundly at night.

I hope everyone has a relaxing weekend!!!

  Member Comments About This Blog Post:

MOMOF4FOXES 1/6/2013 8:04PM

    I took a nap today. It felt great. Mine was more like 2 hours but after being up with my 4 year old at 4:30 this morning; I needed the sleep. He was up with a bad dream, and I couldn't get back to sleep. emoticon

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RUN4FOOD 1/5/2013 9:09AM

    Sleeping, now that is something I'm really good at.

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ANDY_54 1/4/2013 6:19PM

    Great set of guidelines! I also turn my alarm clock away from the side of the bed--it's light is too bright. Have a good weekend!

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2 Days Completed of Ultimate Reset

Thursday, January 03, 2013

If you are interested on reading more information about the UR you can click here:


All the supplements are NATURAL no additives or artificial ingredients. It is recommended to drink distilled water all day.

There is a lot of food prep time involved in this program. Like I have mentioned before, in order to change you have to get our of your comfort zone and stick with it.
I didn't do the prep work that I should have like, look at the recipe's and see what can be made ahead of time. Live & Learn emoticon

In order to reach my goals this year I needed a change. I was unsuccessful on reaching my goals last year and very disappointed. Time to get back up, refocus, and write out a new plan.

These past 2 days have been a little stressful because of try to get the meals prepared and taking care of stuff. Sure glad I don't have to fit in a workout. I haven't even done my 20 min brisk walks yet.

All the recipe's were in the book provided in the kit. For example Day 1:

Took my 3 supplements that were in the UR kit - Mineralize, Optimize, and Oxygenize.

Then you have to wait 30 min prior to eating breakfast. Which consist of
2 large eggs, steamed kale or spinach, with 2 slices of whole grain toast.

Lunch supplments 30 min prior to eating. Lunch consisted of baby mixed salad with dressing that was made from scratch.

2 hours after lunch you take your Alkaline mixed w/4 oz water.

Dinner consisted of baked salmon with asparagus, lemon, and baby potatoes.

It had slipped my memory what it was like following a meal plan. My main goal that I am hoping to get out of this program is to get my body cleaned out so it will absorb and utilize the clean foods that I will be eating the rest of the year. Another thing that I have constantly preached is NUTRITION is 90% of your success to get healthy. That is one of the main reason I started off with program to start off nutritionally healthy and no workouts.

When January 28th gets here I will be ready to DIG IN to INSANITY!!

I will keep ya updated on how the UR goes in a couple days emoticon


  Member Comments About This Blog Post:

LIV2RIDE 1/4/2013 6:41AM

    Thanks for the recap of your day. I didn't realize there was a meal plan to follow as well. Are there vegan options? I think that is why I haven't seen the results I expected. The BB meal plans are not very vegan friendly and it's difficult to convert when what I eat is mostly carb.

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    LOVE those foods!!!! good luck o n the next 3 weeks!

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