It's the start of a new year and most of us have new goals that we want to achieve. When it comes to fitness, much like with anything else, there's no problem with setting new goals, whether it's at the start of the year or any other time. In fact, its healthy and beneficial to revisit and set new goals for yourself. The only real problem stems from setting unrealistic goals. If the goal is too broad, almost always the time frame will be too narrow. To explain this a little further I'll use an easy to understand example of something we all love....food. I don't think it would be incorrect for me to posit that most, if not all, of us like food more than exercise so this should hopefully be a good example.
Every so often, after watching some great cooking show, or seeing some very enticing food-porn, or maybe in preparation for a special event, we will get the itch to create something new and delicious. When this moment comes around, if we set our goals too broadly, such a full 4 course meal filled with items we've never successfully prepared before, we will in all likelihood underestimate the time needed for us to achieve something that's both edible and fresh to serve on-time. There's simply too many things that we need to learn, practice, perfect, and overcome in too short of a time frame. Simply, we would be setting ourselves up for failure. In contrast, if we were to focus on adding just one small new item to a meal we already know how to succeed in making and delivering (for some of us that will mean buying), we stand a much higher chance of success.
The same goes for fitness. Most goals are simply too broad. You must first be honest with yourself and ask yourself what form of exercise or fitness goals you've succeeded at in the past. If the answer is none, that should give you a pretty good idea of just how small you need to start. If you've never succeeded at preparing a full meal why would you attempt to make a 4 course turkey dinner on thanksgiving day? If you've never succeeded at losing 20lbs at all, don't set a goal for yourself to lose 30 pounds in 3 months now that you're going to go to the gym.
Start with this basic formula.....Ask yourself what you expect to achieve and in what time frame, then double the time frame and halve the expectations, and then break that down into bite size short term increments, so that if you aren't meeting these increments you can seek help earlier to stay on track and prevent yourself from quitting. An example would look something like this:
I want to lose 30lbs in 3 months...
= I will plan to lose 15lbs in 6 months
= I will plan to lose about 3lbs per month
= if after the 1st month (or any one month after that) I've lost anything less than 3lbs I will seek and pay for the guidance of a professional for the next month. After 1 month with professional assistance you can try 1 month on your own again and continue back and forth as long as is needed for you to learn how to achieve that particular goal.
As an aside, if you're looking for 1 natural way to aid your weight loss journey, you can try taking a glucose metabolism supplement. Many people today have developed some level of insulin insensitivity and a glucose metabolism supplement may be just what you need to give you that extra support. For a glucose metabolism product with good ingredients CLICK HERE.
Give it a shot and let us know how it all works for you?
Cheers to a year of success!
Be Fit. Be Strong. Be Better.
If you guessed that working out is part of an active lifestyle, you're right. Living an active lifestyle is amazing for your health and your overall well-being. Working out as a modality for leading an active lifestyle is a great choice. You can workout outdoors by going for a run, a bike ride, a swim, etc, or you can workout indoors by going to the gym, lifting some weights, running on a treadmill, or maybe taking a fitness class. Working out enables you to improve on your cardio, your strength, your balance, and a long list of other benefits. For many people, this is enough. But if you're someone that thrives on reaching for new forms of success, someone that lives for a continuous and renewable sense of achievement, someone that wants to squeeze out every ounce of juice from this life...
...well then you have to start training.
While it's true that working out is part of an active lifestyle, training is part of a focused lifestyle. When you're training, you have a very specific goal that you're focused on and you have a very specific method or plan to follow in order to achieve that goal. Working out is a lot more loose, a lot more flexible, doesn't have to be overly structured or focused, and doesn't need to have a very specific goal. For example, if I go to the gym a few times per week to workout, and I have the general goal of getting stronger and losing some fat around my stomach...I'm working- out. And this is great, by all means, this is more than most people do. But if I have scheduled training sessions, focused on the development of some very specific parameters, over a pre-determined period of time, with a very thought out and methodical approach...I'm training.
If this short blog about training vs working-out just resonated with that little person inside of you, you have to let'em out. What have you thought about doing, or maybe heard of someone else doing and thought was cool? Do you want to complete a triathlon, win a boxing match, or maybe climb Mount Kilimanjaro!
1. do some reading about training protocols for your chosen goal
2. find a coach/personal trainer/mentor/etc to guide you
3. choose a date and start your training journey
4. let us know how it went and share your story
If you're looking for a great book on structuring your workout program over the course of the year try this really good book on the subject CLICK HERE.
Until Next Blog,
BE FIT. BE STRONG. BE BETTER.
There's many diets to choose from, that is for sure. You have the Dubrow Diet, Paelo Diet, Keto Diet, and the list goes on.
So what do all of these diets have in common...
Each of these diets benefits from adding in exercise/activity.
Each of these diets cuts out crap carbs.
Each of these diets benefits from fasting.
And each diet only works if you actually stick to it.
So what do you do from here...
Pick any of these diets, or none of them, it doesn't matter, as long as you stick to the change, stop eating/snacking 24/7, cut out the crap, and throw in a little activity.
It really is that simple.
But in case you are choosing to go keto, you'll need to do the following:
1. keep your carbohydrate intake below 50 grams per day (mostly from low glycemic vegetables with a little fruit such as berries.
2. get 20-25% of your calories from protein.
3. get approximately 70% of your calories from fat. You can give you fat intake a little boost with a table sppon of 2 of some organic coconut oil (CLICK HERE).
4. ensure you're drinking plenty of water and adding in extra sodium (grey sea salt CLICK HERE), potassium and magnesium (CLICK HERE), and fibre (CLICK HERE) in your diet.
5. lastly, stick at it for at least 2-3 weeks and boost the effectiveness by getting more active daily.
Until Next Blog,
BE FIT. BE STRONG. BE BETTER.
Whatever your goals may be, achieving success may feel complicated.
But it doesn't have to feel that way!
Even though the road to achieving success for any particular goal may be long and winding, the underlying, and only single real factor that determines your ability to follow that long and winding path all the way to the end and to success is: MOTIVATION.
What is your motivation?
Motivation feeds initiative, drive, resourcefulness, endurance, toughness, and the list goes on. It underpins every other quality that is necessary to succeed. So is your motivation, a new year's resolution gym membership, or maybe that $300 you spent on a fitness tracker, or maybe all those articles you've read that tell you that exercise is part of a long and healthy lifestyle?
Those might be extrinsic motivating factors, but they aren't true deep seeded intrinsic motivation, the kind that will continue to fuel you, day-in and day-out, month-in and month-out. True intrinsic motivation is something that burns inside of you, something that you always carry with you. You can't just decide you're going to skip your workout to watch a tv show airing tonight, intrinsic motivation won't let you sabotage success like that. You can't forget your intrinsic motivation on the bedside table in the morning and then use that as an excuse not to work towards your goals that day, intrinsic motivation is right there with you all the time. You can't forget about your intrinsic motivation when there isn't an article that prompts you to think about it on your news feed that day, it's always burning in your mind and in your soul.
Before you set another goal, look deep and be honest with yourself (always harder than it sounds), find your intrinsic motivations and focus on the one that is most compatible with your goal and therefore able to drive your daily actions towards success. Some forms of intrinsic motivation are fundamentally positive at their core, like a life long passion or interest. Maybe you love to read daily and consume books and articles at a feverish pace, and maybe your goal is to lose weight. You would do well to combine the two by actively and consistently looking for books, articles, subjects, videos, etc, that you can read on the many areas relating to weight loss. In turn, this new approach on a life long passion would would motivate and affect your daily decisions on food, exercise, and life choices that support weight-loss. While other forms of intrinsic motivation are fundamentally more negative, such as disease, emotional distress, physical disability, etc. Regardless of the form of intrinsic motivation, the approach remains the same and your success will depend on your motivation.
Look deep, make the connection, work towards success.
If you're looking for a good read that may help you achieve your goals when previously you've failed, try giving this book a read CLICK HERE.
Until Next Blog,
BE FIT. BE STRONG. BE BETTER