80-10-10

In the mortgage world, that would mean, 80% first loan, a 10% second loan, with 10% down. It is great way to avoid PMI.... but, in the get fit biz, it means, 80% diet, 10% training and 10% genetics. Now which one of those, can you NOT control.... now that you know what YOU can control... it's all up to you!!

The Diet... do we really need to call it a diet??? I think once we figure out that we eat to sustain our bodies, we eat for nutrition and for health. Eating is not a social event, people! Yes, food tastes good, but, everything that tastes good, is not necessarily good for you. Once you realize that you are eating for a purpose and not pure enjoyment ( don't get me wrong, there is a time and place for enjoying food), the whole "diet" gets easier, and don't worry clean eating can taste good, too!

At least 5 small meals a day... complete with a lean protein and a complex carb. Lots of veggies, a few fruits, and some slow burning starches. It is that simple. Ya, ya, I know, maybe it's not... but, it is preparation, being in control of what you put in your mouth, and practice. Yes, practice... learning what your body needs and how it responds.

Learning that no amount of cardio alone will re-shape your body... but, by adding weight training with nutrition you WILL change your shape!

So, this week let's concentrate on the biggest thing, the 80% that we can change, our eating...
the other 10% we can change, our training and then that 10% we was born with, well, we can work on that too... that's our ATTITUDE

If you need help, most of you know, I LOVE LOVE, the eat clean diet books, by Tosca Reno. If the whole clean eating concept confuses you, check her out... it really helped me.

Have a great week and I would love to hear from you on what your favorite eat clean snacks are?

It's All in the Attitude

So, have you said "you need an attitude adjustment"?? Or even told yourself? When you are two months out from a figure competition, you get to a point where it is all about what's in your head... The body probably isn't going to improve much, other than getting rid of last minute fat and water. But, everything is about the attitude!! No matter what the obstacle, you have a goal, and nothing, nobody will stand in your way, you see it, you feel it, you taste it... absolutely nothing will distract you. Sometimes it is referred to as the "readiness to change", and to stick to it.

Weight loss and exercise plan is the same thing... you get to a point where, nothing stands in your way... The formal plan of behavior has 5 stages..
*pre-contemplation--- you do not intend to change
*contemplation---thinking about changing
*preparation---preparing the change
*action---taking action regularly but less than 6 months
*maintenance--- taking action regularly but more than 6 months

Right now as a personal trainer to several clients, my job is to get you past preparation, and to the action and maintenance stage, and this is the most fun and most rewarding time of your behavior change.

So, for those of you who are trying to get to the preparation stage, let's focus on attitude this week and see if we can get past those things that are holding you back.

ATTITUDE

1. Accept and make the best of who you are.
2. Look inward for clues and answers. Don't always look to others for approval
3.Do things for others for the pure joy of doing it
4.Learn to believe in yourself & your abilities. Find what you are good at and work at it
5. Keep and accept your praises
6.Discard the myth of perfection--- there is no perfection
7.Do the things you enjoy.

I believe in positive affirmations and visualizing the goal.... try this, this week.
Write your goals down, draw a picture, whatever it takes to see it, taste it, and believe it.

I found an affirmation in an old notebook this week and you know... it has come to fruition
"I teach, train and motivate others with a passion, knowing helping others is my mission"

Now when I wrote that 10 years, little did I know that I would be a personal trainer, and find so much joy in what I am doing!

HAVE A GREAT WEEK!