Thanksgiving just passed, I hope you were surrounded by your love ones and ate lots and lots of salad! Just kidding, I sincerely hope you stuffed yourself into a coma. Its crazy to think that Christmas is just around the corner, I feel like we just celebrated the new year like a month ago. Last we spoke we went over the first 4 habits to Soar Above the Rest, so I want to share with you the remainder of the habits. These are all habits that I follow and PREACH to my clients to follow. Between 1-8 it should be a lot easier to attain your fitness goal.
Hope you pick up these habits and they help you as much as they have helped myself! :)
5. Eat Your Calories, Don’t Drink Them!
I know this sounds crazy, but guys hear me out. If you are allowed 2,000 calories in a day, this includes the calories from your drinks. So, if you have 2 sodas and 1 juice per day, that’s 420 calories! That is equivalent to a whole meal. I don’t know about you but I would much rather eat 420 calories than drink 420 calories (but I am a Fatboy). Along with this, many juices have zero nutritional value and don't offer your body any real substance the way food can. Everything we put in the body is for a purpose, its all meant to make us stronger and healthier. Empty calories offer our body nothing. If you can't have a meal without some flavor in your drink, I suggest buying the flavor packets that are 0 calories, this will keep our sense of taste happy while our calorie count stays low. Be sure to consume 1-2 gallons of water per day, depending on how physically active you are.
Remember, 420 calories in a week (7 Days) is equal to 2,940 calories, that is 60 calories short of a pound.
In one month thats an extra 4 lbs you just lost, 4 lbs from doing nothing but cutting out your liquid calories.
This is the hardest part about the entire weight loss/gain process. Staying on track and consistent is key, if you don’t have a plan itis not going to work, no matter what you tell yourself. Be sure to plan your day (nutritional) at least the day before. Whether it is cooking all your meals for the week in one day, or waking up an hour early and preparing your meals for the day, whatever the cease, just get it done.
One trick I would do in college was to grill 2 times a week, I would grill enough chicken/steak/ whatever proteins I needed for 1⁄2 the week at a time. It takes about an hour two times a week but it is 100% easier and cheaper than fast food.
Lastly, have an insurance policy, I myself still get hungry at random times and am in need of some form of energy/food. For the longest I would just go grab fast food, not only was this terrible for my body, but it became expensive. Finally, I began purchasing snacks in bulk, things like Oat Bars, Cliff bars, protein shakes, protein bars, and fruit. I now at all times, at home/work/in my car have snacks readily available just in case I get hungry. Purchase some healthy snacks and keep them with you at all times! Your body and bank account will thank you (and your trainer).
When Meal prepping be sure to get accurate measurements, don’t mistakenly eat 1400 calorie meals, thinking they are 700 calories. Measure and be as accurate as possible, this way we ensure our results will come.
7. Plan to break your diet.
Y'all we are not focusing on short term goals, our main goal is to change our eating habits permanently. It is nearly impossible to eat clean and healthy every meal of your life, so prepare to have cheat meals. This will not just help us mentally-which is the hardest part of eating healthy- but for you physically it is good to feed your muscles different carbs and fats.
Don’t have 5 cheat meals a week, that would lead to results being hindered. I don’t believe in a specific number of cheat meals, what I do believe in is the 10% rule. The 10% rule is simple, consume 90% of your meals on par with your “diet,” leave 10% to help you mentally as “cheat meals.”
I must clarify cheat meals, DO NOT consume 3,000 calories in one meal. Eat something out of the norm but DO NOT- I cannot stress this enough- over eat. There is no reason why a cheat meal should be over 1000 calories. Enjoy yourself but do not over indulge.
8. Always ask yourself, will this bring me closer to my goal or is this self- destructive behavior!
It is easy for us to stay focused in the beginning stages, the first weeks finding motivation is easier than in the later weeks. No matter what the situation-not just within our fitness journey but also within our journey of life- ask yourself “is what I am about to do/eat going to bring me closer to my goal? Or is this self- destructive.” Is what you want now worth jeopardizing what you want in the future? Is that piece of pizza and pop worth getting off track? Is the extra 30 minutes of sleep really worth missing your workout?
We are all human, its normal to question yourself and fail time and time again, its learning from those failures and pushing yourself to reach that big goal, motivating yourself, believing you can become who you have always wanted to be, that is what’s most important. That is what is going to make you successful in this fitness journey and in life.
This has been instilled in me since my high school wrestling days, my coach used to say over and over “when you want to succeed (I’m pretty sure he meant win) as bad as you want to breath, then you will be successful.” Put this phrase into perspective with your fitness goals, when you want to lose those 30lbs more than anything in this world, you WILL make it happen. You WILL follow this program, you WILL watch your calorie intake, you WILL NOT miss a workout. Excuses become obsolete once you have made the commitment in your mind and want/believe you will achieve your results.
I cannot stress enough how big of a roll your mind plays in achieving your fitness and life goals, it’s like my favorite bible scripture, “all things are possible for those who believe.” – Mark 9:23
Thanks for reading, hope you guys learned something. If you have any questions about training or just wanna chat please feel free to email me: firstname.lastname@example.org