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Fitness Tip#290 - January 11, 2013

Friday, January 11, 2013

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


YOUR HEALTH IS WEALTH

Consider the following situation: Say you took a trip to Vegas and immediately lost $500. If you're like most people, your response wouldn't be to spend the rest of your cash. Instead, you would dial back your spending and get back on track. Your diet is no different. I suggest keeping a "play money" account of calories each week. If you do slip up, think of it as "spending" these calories on something frivolous--just don't go over your budget, and you'll be fine. Once you have spent your allotment, do everything in your power to STOP spending. Begin your budget with 300 to 400 calories (per week, not per day), and try to work your way down.

Eventually, you'll start to develop both discipline, and a completely different attitude towards food and cheating. Of course, this can take some time, and mastering small failures and discarding the Monday Mindset is pitting you against two habits that are arguably the most difficult to discard. But your first step is awareness, and in some way, just reading this article will be of tremendous value and help you make changes that will help your efforts.
Whether it's removing the temptation of an ever-present fresh start or learning to master the all-in attitude such temptation fosters, your best bet towards fixing the problem is cutting yourself some slack. Realize that messing up on one meal out of three isn't the end of the world--nor is messing up one day out of seven.

Developing a real understanding and mastery of these concepts is the key to keeping these failures in check, and giving yourself the best chance for success. Once that occurs, you should feel confident that the rest will fall into place.

CHEERS TO YOUR HEALTH!!!!!!!!!

Have a great weekend my sparkfriends!
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Ultimate Reset Wk 1 Review

Thursday, January 10, 2013

First 7 days completed. Personally, my biggest challenge was the food prep time. Other than that the food was really good. Looking over the meals of the 1st week, I think the Nori Rolls w/Tempeh & Veggies was my favorite. Zucchini-Cashew Soup was also one of my favorites. One thing that I do enjoy about doing programs like this is being introduced to foods that I normally don't eat. Like Tempeh and seaweed.

I have been quite hungry in between meals. I just grab my water bottle and keep on chugging. For some reason, Monday was a hard day for me. I was hungry and the water just wasn't doing it for me. I haven't been taking advantage of my snack between lunch and dinner, but I searched in the book for the snack ideas and ate 3 slice of a green apple. That held me over until dinner. Early this morning I had a dream that I ate a chocolate extreme blizzard. So this week has been challenging mentally also.

I'm sure this week will get a little more challenging. My starting weight was 173.2 and I dropped a week later to 167.4. I am staying focused. I will give another update next week over week 2.


"Life is not merely to be alive, but to be well."
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  Member Comments About This Blog Post:

REFINING_LIFE 1/11/2013 7:56AM

    Sounds like a good first week! I always like being introduced to new foods- it's kind of fun. emoticon

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Fitness Tip#289 - January 10, 2013

Thursday, January 10, 2013

The Weight Loss Mistake You’re Making (Over and Over Again)
Part 4 of 5

2) Learn to fail small.

If you find that the thing holding your success back is "cheating" on your diet, mastering small failures is probably the number one thing you can do to minimize the impact of stepping outside your diet.

Mastering small failures means that you become comfortable with the fact that sometimes you will slip up. This happens to everyone. None of us are perfect, especially when comes to dietary habits, and eating half a brownie isn't some cardinal sin that immediately negates the impact of your previous successes, or devalues or invalidates your future ones.

If you can wrap your head around these things, then you will find it exponentially easier to hit the breaks--instead of the gas--when you eat something you're not supposed to.

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  Member Comments About This Blog Post:

GEEKYGRANDMOMMY 1/10/2013 3:21PM

    Thanks

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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.


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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.


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  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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