I want to get this team started off with some thoughts... Most of us have the best of intentions in making the right choices through the holiday seasons. Many say the heck with it and plan on reversing the effects in the new year. I say that on this day (Nov 27th - Black Friday), we have 34 days and nights left to develop good momentum leading us into the new year.
Don't let the idea of a strong start, be the reason to have a sloppy finish of this year! Last set best set!!! Finish out this year strong and it will give you an edge, and the momentum to move you further beyond your promises into 2016!!!
Re-composition Guide:
Goals vs. Promises: Developing a system
I have a goal of 100lb weight-loss vs. I make a promise to myself to log or take pictures of all my meals (organized into weekly folders to analyze), and to start each meal with a protein...
A goal may slip out of our mind and focus - where as a promise to adhere to a system or approach will lead you to your goals.
Make the system your habit...
The system will include Logical & Sustainable Actions that will progress upon mastery... And these actions taken "consistently" will bring you measurable & attainable results!!!
My goal is to get down to 175lbs vs. I make a PROMISE to myself to "BE" the 175lb version of myself:
1) Gather a current picture & one of yourself (past pic) or other person with a composition you are striving for at goal weight (175lbs).
2) Make copies of the two together and place them into meaningful places where important choices may be made)***
- Bathroom mirror: Are my morning/bedtime ritual conducive of the 284lb version of myself or the 175lb version?...
- Fridge: Same goes for the meal choices (***see below pics)...
- Car: Will my day include activities that my 175lb version of myself would do?...
-Wallet: My purchases (I am I going to choose to be the 175lb or the 284lb version of myself?)...
Work on your WHY:
If you could workout and adjust your dietary & lifestyle choices for ONE year and be considered "in shape," would you do it?
What if I told you that if you make a promise to yourself to "live" by a logical & sustainable system, that your journey will improve all aspects of your life... Would you work with me to plan out that trip?
The goal is merely an endpoint...
And in many cases just a number for most - Place some substance to the numbers and SEE that every 10 lbs is roughly a clothing size [XL -> L -> M -> S -> XS]...
So look at going from 250 lbs - to - 240 lbs as being a trip to the salvation army to donate some clothes and doing some guilt-free shopping to reward those efforts!
The BIGGEST problem we have today is an excess of information which contributes to overwhelming ambiguity when it comes to deciding "what do I do from here?"
Yeah we can obsess over numbers here but this will never account for my favorite word; CONTEXT!!!
When you look at books/articles/pins/tweets/diets, this information is simply based off of "MEANS" or the average data... This includes ALL statistics, even calculations regarding Basal Metabolic Rates (BMR) so yes the estimation may be close but variations exist on all ends so it would be exhausting to plan and determine based off of these numbers...
There is however, a better way! MINDFUL EATING... We will work on this technique moving forward..
So where do we start?
A + B = C (Goal #1 = 10 lb weight-loss)
A: Are your current measurements
*Weight/Circumference/Caliper or skin-fold measurements/Before pics/Week 1 of meals (pics)/Performance (strength & work capacity)/Digestion(regularity & quality)/Energy levels/Sleep quality/Mood
B: The system (which varies as progressions are made)
*Currently: what activity/exercise you currently engage in..
*Meals will be analyzed weekly/bi-monthly
LEVEL 1:
I promise to either log or take pics of all meals and place into weekly folder to go over.
I promise that I will choose meals conducive to my 175 lb self.
I promise to "center" each meal around having a protein (about the size of my palm for females and up to two palms for males).
I promise to surround myself with a supportive "team" to encourage my health & efforts...
***Once I master this, I will then implement additional strategies...
Your decision will determine which "VERSION" of yourself you will be today***
- Which meal or workout would I choose if I were my 175 lb self?
- How would I plan my morning routine?
- Would I rise with sufficient time for a healthy breakfast, to pack a healthy lunch & pre and post workout meals, a dinner that will fuel my workout?
- Will my bedtime routine allow me to get sufficient quality sleep?
"Success isn't owned, it's a LEASE... And rent is due Everyday!!!"
*Some Common Core for you...
A + B [(A-1) + (B+1)] = Z
(A-1) may represent your starting point and the habits that are not conducive to your goal that you subtract from the way you live...
(B+1) may represent the starting point of your activities and the positive additions you make along your journey...
Z is your destination & your NEW way of living!!!
***The most important point here is that the goal is more than just something you attain... but rather a System of ACTIONS that will be taken consistently in order to LIVE as your "GOAL-SELF!!!"
To start:
***I want you to plan out 1 perfect breakfast each week...
Examples:
Breakfast:
- Protein Shake (Almond milk 8oz., scoop of whey protein, handful of greens, Tbsp chia seeds, Apple)
- Hard boiled eggs (2), an apple & Tbsp of almond butter
- Scrambled eggs topped w/ salsa or sliced tomatoes and fresh basil
Lunch:
-Tuna (bag or can - may replace with chicken as well), mash up 1 or 1/2 an avocado (as "mayo"), 1 diced tomato (Kumato), 1 thumb sized portion of feta cheese, drizzle on some balsamic vinegar and have on top of a handful of spinach
- Grilled chicken breast (Palm sized) with a side of seasoned rice and beans (fist sized), 1 diced tomato & half an avocado (sliced)
Dinner:
-Spaghetti squash with tomato sauce and meatballs