Absolutely loved the work you put in over the past 4 weeks ... it's clear there was some serious efforts in camp to improve!
And this past week we heard some rumblings of sore bodies -- hamstrings, butts, shoulders -- spend a little more time stretching today to help re-lengthen your muscles and alleviate that soreness.
So next week, plan to do 2-3 days of lighter exercise. Some cardio, and maybe a little strength training, just make sure the latter is dialed down a couple of notches to allow for a full recuperation. Then the following week (starting February 8th), your body will be ready to kick it back up!
Okay, I got a question for you -- if you knew the nutrition information of the foods you ordered when you ate out at restaurants, would it change what you ordered?
If you have kids, do you think you would change what you ordered for them?
The average American eats out around 11 times/month, so about 3ish days/week.
What about you? Is that on par with your daily habits?
Well according to a new study that was just published earlier this week, researchers found that parents who ordered for their children from a fast-food menu with calorie counts chose foods with fewer calories (actually 20 percent fewer calories) than parents who were not aware of the nutritional value.
Interesting.
In fact they found that the group who ordered from the menu with nutrition information ate 102 calories less per day.
That may seem minimal. But 100 calories per day, every day, means a 10 lb weight loss at the end of 1 year. Not so minimal when you look at it in that manner.
How can this apply to you?
Of course we're not going to encourage eating out at a fast food restaurants. But we also know it's going to happen on occasion.
So when you do eat out, look online for some healthy options -- nearly all chain restaurants have their nutrition information available. When you are armed with the right information you can then make a much better decision of what you'll eat before you get there.
Pretty simple. It simply increases your awareness. And increasing awareness can mean significant health, fitness and body changes over time ...
Although simple, we often battle long engrained eating patterns or not so great habits that can derail us from eating fewer calories.
Ultimately we need to
understand and change our behaviors.
To get you started, here are some pointers to keep in mind:
Know yourself : First, understand your motivation. You've heard me say this before, you must know
Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, then you will have a tough road to climb.
People who attempt weight loss because they feel they should, but aren't invested, won't be able to make the necessary permanent change in behavior. If you can't identify a reason, brainstorm. You definitely have powerful reasons to get to your ideal body.
Write down every possible reason why you want to lose weight, set it aside for a day or so. When you return to the list, write down why that reason is important to you (what will it do for you specifically).
When you've identified your top 3 and you feel strongly about them, it's time to get started. If you still struggle, put the list away and return every couple of days, adding answers and revisiting old ones until you have identified your reason WHY.
Motivate yourself
Once you have identified the very specific reason as to why, hang onto it.
Make visible reminders. The reminders could be pictures of yourself, your kids, a swimsuit model hung in the kitchen, bathroom, etc., or the reminder may be a pair of pants you would like to fit into.
When you are feeling like giving up, try on the pants. Notice how they fit, where they are still tight, where they have gotten bigger. Now imagine what it will be like to fit into them again.
Take an index card and write one sentence summarizing your motivation. Carry the card with you. Read it when your motivation wanes.
Coach yourself
We are our own worst enemy.
Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I've been good, I deserve to take a day off", or "I blew it today, I might as well write today off and start fresh tomorrow."
The problem with these thoughts is they are all negative. Telling yourself you hope you can do this indicates uncertainty and that some element is not within your control. Remember weight loss is possible. Direct your thoughts positively and keep your motivation in sight.
Reframe your mind
Put exercise in the same perspective as the rest of your life. A lot of people think of exercise as something extra in their lives; something that happens when they have the time. Treat exercise as though it's obligatory.
When you wake up each day, plan your exercise as just something else that needs to happen.
Celebrate you!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to
put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient.
Fat loss will happen when you remember these keys, and remain committed to your goal!!
Thank you for being an important part of the January Adventure Boot Camp session! Here's to an awesome, well deserved, restful week off from camp!!
Your friend in fitness ,
Brian Calkins
