Don’t make that New Year’s Resolution!
Do THIS instead!
Instead of “resolving” to lose 20 pounds or make more money or go sugar free just yet.
DO THIS FIRST!
The Number One Reason You Will Fail – Faulty Motivation
You’re making those resolutions out of a sense of guilt or repentance or feeling badly about yourself most likely, so that motivation right there is the number one reason YOU WILL FAIL!
DO THIS INSTEAD
Instead get to the root of you. Who are YOU really? You really are what you think, what you think about yourself, how you view life. So if your experiences are less than ideal, what are you thinking about? Here’s a hint. When you feel good, you must be thinking good thoughts! Duh! Let’s take it a step further. When you feel bad, you are thinking thoughts that are contradictory who you really are inside. When you are lined up inside with who you really are, you feel GREAT. When you aren’t, you probably feel mad, sad, blah, bad or unmotivated basically.
So what does being aligned with yourself really look like? What exactly is it? It’s akin to having the tires on your vehicle in alignment. When they’re out of balance, it can be a rough ride and wear your tires down much faster and unevenly. When you’re in alignment with the real you, it’s a much smoother ride and you don’t get worn or burned out!
Your real self is your ideal self, the self you desire to be (and are on the way to fully becoming) The very fact that you have the desire is the proof that it’s entirely possible to become “that” or have “that”. And in fact, your desire is the actual seed, that when watered and nurtured, becomes the full version of that desired ideal. So in order to get in line with yourself, you simply need to adjust your focus and pay attention to your thoughts.
You do that by simply and consistently focusing on the best, most ideal version of you possible, the one you may not recognize on the outside yet, the one you get a glimpse of here and there. The key is to focus more and more on the person you want to become on the outside by starting on the inside first. You really have to believe it before you will see it. But trust me, you do the inside work, you will SEE IT ON THE OUTSIDE and pretty darn quick too!
Now, this does take work, but not the kind that beats you up and makes you feel worse if you fall short. This takes mental work and focus, but the payoff is far better and the results are lasting. So here’s a mental “exercise” you should start TODAY!
Take the last 5 minutes of your day as you’re laying in bed, put on some low-key music (preferably nothing about making up, breaking up or hooking up if you get my drift) and spend this time imagining your ideal self. Go so far as to allow yourself to feel it real as you drift off to sleep.
Extra Credit: Put a spiral notebook by your bed. When you wake up in the morning, write down 5 desires. One for the day, one for the week, one for the month, one for the year and one for the next 5 years. These may change from day to day. That is OKAY! Just start somewhere.
So this year, yes, go ahead and lose 20 pounds, get in shape, go sugar free, make a bunch more money this year than last, but first FIX YOUR FOCUS! You will be amazed at what you accomplish and how 2018 will be your best year yet!
E Squared Experiment 7
Optional Experiment for you to try. Click the link RIGHT HERE and read the very short, easy chapter and get busy experimenting! By posting this experiment, I am NOT advocating eating sloppy or whatever you want. Rather it to open your eyes to the negative relationship you may have with food, diet, exercise, etc. Please try it and let me know your results!
THE IMPORTANCE OF INNER FITNESS
As much as you’ve heard the old saying “You are what you eat”, did you know that more than anything else you are what you think about? You are a product of what you think and believe about yourself and about life around you. If the majority of your thoughts are negative, your life will in general be a negative, or at best, neutral experience. You will try and try and try to improve your life from the outside, but until you change it from the inside, you will not see lasting improvement and results.
A PENNY FOR YOUR THOUGHTS
So where do we start? Let’s start with your imagination and since this is a physical fitness program, we’ll focus on your physical body. For each question below, I want you to spend 30 seconds imagining what the answer is FOR YOU, not anyone else. Be as specific as possible. Also be as imaginative as possible. No rules here. Just fun.
Take 5 deep breaths in and out, continue breathing evenly and fully, and then begin below. Close your eyes while imagining for 30 seconds or so and then move onto the next question.
If you could imagine your perfect body:
1. What would you look like?
2. How would you feel?
3. How would you respond to the thought of exercise?
4. What kind of food would you be eating?
5. How much energy would you have?
6. How would you feel after a hard workout?
CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE
Now open your eyes and notice how you feel. If you followed the directions, you should feel more focused, yet lighter, calmer and just plain better. This is how you start to get fit on the inside, by imagining where you want to go and what you want to become, because what you think about on a daily, consistent basis you will become! Commit to doing this mental exercise every morning, soon after waking, for 30 days, and then let me know your results!
So get to thinking better thoughts about you and your life. You will get stronger, better, faster the more you focus on what you want to become. In fact, the more you imagine what that feels like, the faster your will get there. Before you know it, you’ll be Strong Insideout!
THREE REASONS WHY
I wanted to write this post at the beginning of the Challenge, but with doing the programming for 2 more workout programs, I got a little behind, BUT better late than never.
As you may already realize, I am fascinated with how much our psyche and internal conversations affect everything we do, including whether we are successful in losing weight and exercising. If you don’t get your mind in gear and on the Straight and Narrow so to speak, you will not experience long term success.
What do I mean by this? I am talking about self-awareness, being mindful of what you are feeling and thinking. The Three Reasons Why is a strategy or tool to help you do that. But first, let me throw some science at you. I want to talk about something called the Locus of Control.
Locus of Control
The extent to which people believe they have power over events in their lives. A person with an internal locus of control believes that he or she can influence events and their outcomes, while someone with an external locus of control blames outside forces for everything
If you have an internal locus of control, you believe you affect the outcome, good and bad, of your decisions and accept responsibility for what happens in your life. If you have an external locus of control, you think everything happens to you and you are basically a victim of circumstance. Obviously, an internal locus of control is where we want to operate.
“Psychologists have been considering the question of our “locus of control” since the 1950s. Those with an external locus of control have a sense of life happening to them; they believe their lives are primarily influenced by forces outside their control.
Those with an internal locus of control, by contrast, feel in charge of their own destiny and attribute success or failure to their own efforts. An internal locus of control yields vastly superior results. One representative study finds it “has been linked with academic success, high self-motivation and social maturity, lower incidences of stress and depression, and longer life span.”
It might be tempting to view locus of control as an innate personality trait, like the tendency to be introverted or extroverted. But researchers like Stanford psychologist Carol Dweck see it not as a fixed, static quality, but as a “learned skill.” And like any skill, it can be practiced and consciously cultivated.” (Charles Duhigg, Smarter Better Faster).
Something closely associated with Locus of Control is having either a bias toward action (do it now) or a bias toward thinking (procrastination). If you give yourself and your brain enough time, you will talk yourself out of your workout, out of eating healthy, out of going to bed at a decent hour, et cetera. The Nike mantra Just Do It comes to mind, right? We all want to wait until we “feel” like it, but unfortunately our feelings rarely encourage us on a consistent basis, especially when we are forming new habits or changing/replacing mediocre ones with good ones. Many times feelings follow action, not precede it. And then over time we remember how good we feel in association with that habit and feelings begin to come with the action taken. But how do you get there from here?
THREE REASONS WHY
We need direction and purpose in our lives to continue to be motivated and improving. At the beginning of the program I asked each of you to spend time focusing on what you wanted to achieve. I want you to get that information out (you were asked to write it down), and I want you to review it. If you haven’t already done so, you need to have a short term very attainable goal and then a long term one that spans over a few months’ time, maybe up to a year. Science has proven that both short term and long term goal setting keeps you more inclined to succeed overall.
When you are struggling, unmotivated, distracted, grouchy, encountering temptation, whatever, I want you to use the THREE REASONS WHY strategy to get refocused and inclined to act quickly. So what is it and how does it work? It’s simply rehearsing OUT LOUD these three things:
1. I am in control of my decisions and I take responsibility for the consequences of my actions. I can always change direction.
2. My short term goal is ____________________________________________________
3. My long term goal is this _________________________________________________
As an option, if you have a ring or a bracelet that you can turn when you repeat each reason, it really will help focus and direct you to action even more. That is really all there is to it. Just try it. Do it every time you workout, just before you begin. You will be surprised how much better your performance is and how much better you feel too! GUARANTEED!!!!
BCAAs a/k/a Branched Chain Amino Acids.
Amino acids are the building blocks of protein. They build up muscle and repair muscle after breakdown. So taking amino acid supplements help you get stronger and prevent your muscles from wasting away.
There are 22 amino acids in your body, but 3 major ones that are particularly good for repair. These 3 are the amino acids that make up most BCAA supplements.
Leucine Isoleucine Valine
Isoleucine helps your body utilize carbs for energy. This helps fuel your workout and it allows your body to use up your carbs rather than store them. Your body will utilize energy from your diet rather than from breaking down your muscles to fuel your workout.
Valine works to build muscle, repair tissue, and boost energy.
Leucine for muscle repair. Intense workouts create muscle breakdown, which causes something called DOMS (delayed onset muscle soreness). Usually this discomfort will set in within 24 hours, sometimes 48, just depending on the person. Well, Leucine is an amino acid that can help you repair your muscles and recover quicker. It helps prevent y our muscles from being “eaten up” due to calorie deficits, hard workouts, or stress.
BCAAs And Catabolism What is catabolism? Catabolism is muscle breakdown. When you are dieting, your body breaks down fat cells to use for energy. That’s what we want, right? But, the bad news is your body also breaks down muscle to use for energy. That’s the last thing you want when you’re working so hard to eat clean and perform better.Ideally, we want our body to use carbs (and fat) for energy rather than our hard earned muscles. That’s exactly what BCAAs help you with. BCAAs (Isoleucine specifically) increase your body’s ability to use carbs for fuel. This means your body will burn the carbs you eat more efficiently, rather than storing them on your hips and/or midsection. If you’re already working out and eating healthy, BCAAs can push your fat loss to the next level. They are not a miracle powder, but they are proven to help enhance your body’s ability to use energy rather than store it as fat.
If you are trying to lose some fat, but not muscle, BCAAs are invaluable. A lot of research has been done to show that BCAAs increase the rate of protein synthesis (muscle growth), and decrease the rate of catabolism (muscle breakdown). So that means you can diet, exercise, burn fat, and your muscles will stay nice and lean. BCAAs have been shown to improve performance and reduce fatigue. This means you can train a bit longer and a bit more intense than you could without BCAAs. And that will definitely speed up your results!
CARBS HAVE BEEN THE KNOWN CAUSE OF OBESITY FOR ALMOST 200 YEARS!
Read more here:
SUGAR REALLY IS THE BIG EVIL
A little bit about Trans Fats
Trans fats are unsaturated fats which have been hydrogenated (had hydrogen added to them).
This process usually happens in food processing, particularly in the production of hard margarines. There is increasing evidence that trans fats are probably the worst of all fats for our health.
Dr Glenville said: ‘With no nutritional benefits at all, these are the worst fats and should be avoided at all costs.
‘Found in many processed foods to prolong shelf life, they might appear on the label as hydrogenated or partially hydrogenated vegetable oil.
‘Trans fats are linked to an increase in heart disease and are terrible for your general health as they harden cells and arteries.
‘They also cause fat to gather around the mid-section, even if you are sticking to a low calorie diet and block absorption of EFA’s, which are needed to overcome insulin resistance.‘
INSULIN, INSULIN, INSULIN
INSULIN SENSITIVE VS. INSULIN RESISTANT
- Cut back on obvious high carbohydrate foods
- Eliminate sugar (in every form)
- Avoid refined/processed foods
- Incorporate Strength Training and High Intensity Interval Training — not just cardio
- Anytime you eat higher carb foods, pair them with apple cider vinegar, pickled foods, spices like cinnamon, turmeric, circumin, drink green tea.
- Eat vegetables with naturally occurring fiber as much as possible. Fiber fills you up and slows the insulin response.
- Avoid combining carbs and fats together.
- Avoid every form of trans fat.
- Seriously cut back on intake of vegetable oils. Opt for nuts and seeds. Incorporate more Omega 3 fatty acid foods into your diet (fish, flax seed)
Are antibiotics making you fat?
Code names for sugar
"I'm gonna do that until they throw dirt on top of me."- C.T. Fletcher
Posted by Goalcast on Friday, April 7, 2017
I will be posting some workouts using these bands.
Great addition to your home gym equipment. LOTS of exercises Can be done with them. Only $5.99 at Marshall’s!
How To Use Visualization For Weight Loss And Getting More Out Of Your Workout
How to Use Visualization for Weight Loss and Getting More Out of Your Workout
Dieting rarely works because weight loss is, in the end, a mind-body process. Without creating a visualized context for weight loss, you tend to revert to cycles of denial and bingeing.
Visualization is uniquely designed to support a change in nutrition by changing your biochemistry and neural pathways. With regular practice, visualization eases the stress in your body and enhances the immune system and body resilience in general.
To support your goal, create a clear, detailed positive – and in the present – affirmation of your desired change, whether it’s to change a belief, habit or food choice; break an addiction or anything else. (i.e. I only eat 900 calories daily; I eat nothing after 7 pm; I only eat desserts on Sunday, my “cheat day”.)
TI COMMANDMENTS FOR LOSING FAT
Tell yourself that you’re going to have a fresh start
Time it takes: 3-5 minutes
Have you ever wondered why everybody chooses January 1 to make commitments?
Yes, it’s a new year. But it’s also an arbitrary point in the lives of most people. January 1 may be a good date to set new commitments, but it’s not much better than July 28.
Here’s the thing: You can give yourself a fresh start anytime. By doing so, you’re going to have a burst of energy. That’s one of the findings from a study by the Wharton School of Business.
The researchers found that these “intertemporal markers” encourage us in two ways: by making people disconnect from past failures, and by promoting a big-picture view of life.
These factors make us more motivated to sequester away our failures and get things done.
So think of a recent event, be it a promotion, a breakup, some other special occasion, and contrive a fresh start. You’ll find it more believable than you think.
Try sitting yourself down to craft a message. Write it down and make it concrete. Here’s an example of a note that you can write, typed or by hand:
Gosh, I complain of being busy all the time, but how much of it is spent wasted, unproductive? From now on, I’m going to make the most of the minutes every hour, and deliver my work with time to spare.”
Or, try this out:
“I’ve been putting this off for way too long; it’s long past time for me to start the business I’ve been dreaming about. I’ll start slow as a side project for now and see where it takes me. Today I’m going to make things happen.”
Believing it helps make it true.