Tag Archives: Motivation

Fit for Christmas Challenge!

October 19, 2015UncategorizedBio Hack, Building, Cravings, healthy eating, Keto, Mental Strength, Motivation, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, Supplement, Weight, Weight Loss, workoutadvancedweightlossresources

So it’s 67 days until Christmas; what are your plans? For many years, what I use to do (back when I was overweight), is say something like this, “It’s the holidays! We have Oct. 31, Thanksgiving, Christmas Eve, Christmas, New Years Eve, and New Years Day. There is no point in getting in shape now, I’ll just weight for the new year.”

But guess what? Year after year new year would come and I would make some progress, but eventually I fall back into old habits. The next holiday season would come around once again and I was just as fat and miserable as I was before. In some cases I was more unhappy.

Does this sound familiar? If it does, then the Fit For Christmas Challenge is for you! This challenge starts now! It is designed to break old habits and old programs you’ve been running in your head your whole life. How are we doing this? Step one is by starting at the beginning of the holiday season rather than the end. You’ve seen what happens when you wait. Don’t repeat the same process–try something new!

The Plan

This plan is based on two basic concepts that everyone knows–Diet and Exercise.

Diet

Here is the plan. First you must limit your carb intake to between 25 and 35 a day. It is not important right now where those carbs come form, just as long as you do not exceed 35 a day. This starts now!

Oct. 31 will be your first cheat day. You will not start this cheat day until after 1:00 PM, and it can last until you go to sleep.

The first week of November you will need to back to limiting your carbs to 25-35 a day. However, after the fist week, you can bump your carbs to 50. But you must never go beyond 50!

Your next cheat day will be Thanksgiving! And if you have been good, go a head and take that Friday as well.

After Thanksgiving, go back to 25-35 carbs a day for one one week. After that week, you can have up to 50 grams once more.

Your final cheat will be Christmas Eve and Christmas. Start on Christmas Eve as late as you possibly can, then cheat for 24 hours.

After Christmas, you will have to re-evaluate and see what’s next and what is right for you.

BTW, you do not have to count any carbs that come from green vegetables.

Exercise Plan

This is where there is some flexibility. In other words, it is up to you to choose a plan. However, you must choose a plan not make one up from day to day. For example, I’ve just started Insanity.

Other plans may include P90X, or most anything from Beach Body is good.

If however, you cannot afford these or you don’t have them and need to start now, you can go down to wal-mart, target…. and pick up something like this:

I cannot remember how much it was, but It was under $30.

Whatever you choose, you must workout 6 days a week.

A Few Things To Keep In Mind

First is that on your cheat days it is important to work out the day of and the day after. No exceptions!

It’s fine if you choose to work out twice a day to get better results; however, you do not need to do this.

And if you decide to go to the gym, create a plan and go at least 6 days a week.

Finally, monitor your body. If you are working out too much and need some extra carbs that’s OK. However, get them from fruit and vegetables. And make sure this is a need and not a craving.

Finally

I would love to hear about the workout plan you chose. Also, make sure to take some before pictures so you can monitor your progress. Best wishes and stay strong!

One Mental Attitude Necessary For Losing Wight (audio)

September 25, 2015Ketogenic Diet, Low Carb Meals, NLP, Uncategorized, weight lossBio Hack, Building, coach, coaching, Cravings, diet, dieting, exercise, inspiration, Keto, Ketogenic, Mental Strength, Motivation, NLP for weight loss, paleo, shred, success, Weight Loss, workoutadvancedweightlossresources

A new episode of A Mind For Fitness Podcast is now available. In this episode, I discuss going gluten free and one key aspect that is absolutely necessary in order to lose weight.

Why Breaking Bad Habits is So Difficult

September 6, 2015Ketogenic Diet, Low Carb Meals, NLP, weight lossBuilding, chicken, coach, coaching, diet, dieting, exercise, Fitness, Food Addiction, health, healthy eating, Inches, inspiration, Keto, Ketogenic, Motivation, paleo, Plateau, psychological, shred, success, Weight, Weight Loss, workoutadvancedweightlossresources

A new episode of A Mind For Fitness Podcast. In this episode, I talk about the difficulty of braking bad habits and creating new ones and what you can do about it. Enjoy!

Eating for Taste

September 1, 2015UncategorizedBio Hack, Building, coach, coaching, diet, dieting, exercise, Fitness, food, health, healthy eating, Inches, inspiration, Motivation, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, Supplement, take action, Weight, Weight Loss, workoutadvancedweightlossresources

A while back, I wrote a post on eating with your stomach. In that post, I talked about the importance of paying attention to how full you are while you are eating to avoid over consumption.

The way you monitor how full you are is by eating slowly. However, when you eat slowly there is also an added benefit–tasting your food. In other words, not only are you able to monitor how full you are, you also get to enjoy your food.

People are often supersized by how quickly they get full when they eat slowly and pay attention to their stomach. Likewise, it is shocking what you actually taste when you eat with the intention of enjoying your food.

What is the reason for the shock? It is due to the fact that often food you think you like turns out to taste gross.

When we eat too fast, not only do we overeat, but often times we only get the rush of salt and/or sugar (and other flavors) over our tongues. Because of this, we often do not recognize it when we do not like something.

This hit home for me some years ago when I decided to eat slowly and enjoy my food. At the time I was following the Paul McKenna diet. I went to one of my favorite restaurant and ordered the stake fries. But instead of gobbling them down I attempted to enjoy every bite. I did not succeed in that attempt. They were horrible. As a result, I have not eaten them since.

On the flip side, there are now many foods that I now enjoy that I did not before. For example, baby carrots are very sweet. By slowing down and enjoying the flavor, eating these items is a great way to curb your sweet tooth.

In closing, I encourage the reader to try it for themselves. You will be supersized and what you do and do not like.

All Or Nothing

August 15, 2015Ketogenic Diet, Low Carb Meals, NLP, weight lossBio Hack, Building, coach, coaching, diet, dieting, health, healthy eating, Inches, inspiration, Keto, lose weight, Low Carb, Mental Strength, Motivation, Muscle, NLP, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, Supplement, take action, Weight, Weight Loss, workoutadvancedweightlossresources

I have seen many people fail on diets for a verity of reasons. However, recently I have noticed an attitude or belief that I have not recognized in the past. Since I have noticed this belief, I have come to see it in many. I have even come to recognize that I have fell into this trap from time to time.

So what is this belief? It is simply this: That adhering to part of a diet should give an individual part of the results of that diet. In practical terms it looks something like this. A person starts a low-carb diet. After a few weeks he notices that he is not losing anything. However, upon review, he realizes that he is really only adhering to about half or three quarters of the diet. He thinks to himself (and here is where the poor belief system comes into play), “I should be losing something. I know I’m not following the diet perfectly but I am following about 75% of it. I should be losing something–shouldn’t I?” Can you relate to this story? I know I can.

To complicate things, perhaps you have seen a friend who needs to lose a some weight and got results by cutting back just a bit on their carb intake. The question, then, needs to be asked: Why does following part of diet work for some and not others? The answer to this lies in what kind of body style one has and how much one needs to lose.

For example, someone with a bean-pole body style who has only 20 pounds to lose can see great results from only following part of a diet. But, even a bean-pole who has 50 pounds to lose is going to have to do better than 50 or even 70% of a diet.

However, for those of us who put on weight easily and have more than 25 pounds to lose, we need to be super strict on the low-carb protocol particularly at the beginning. Why is this? Simply put, doing 50% or even 75% of a diet is not enough to reset your fat burning hormones.

The truth is you need 10 days to 2 weeks in order to down regulate your fat storing hormones and up regulate your fat burning ones. So, if you are strict for three days, but on that forth day you eat a meal that spikes your insulin levels, you are not going to lose weight. If you repeat this process for a few weeks, you might get discouraged.

Fixing this is a matter of being honest with yourself. Are you the type of a person who puts on weight easily? Do you have more than 20 pounds to lose? Are you just starting out on a low-carb diet? If any or all three of these are true, then you need to be as strict as possible. The results will be worth it?

Reviewing Chris Powell’s Choose To Lose: The Seven Day Carb Cycle Solution (audio)

July 24, 2015Ketogenic Diet, Low Carb Meals, NLP, weight lossBio Hack, Building, chicken, Chris Powell, coach, diet, dieting, exercise, Fitness, food, health, healthy eating, Inches, inspiration, Keto, Ketogenic, lose weight, Low Carb, Mental Strength, Motivation, Muscle, N. L. P., NLP, NLP for weight loss, paleo, Pounds, psychological, shred, success, Supplement, take action, Weight, Weight Loss, workoutadvancedweightlossresources

A new episode of A Mind For Fitness Podcast is now available. In this podcast I review Chris Powell’s book Choose to Lose The Seven Day Carb Cycle Solution.

Also, I talk about my experience in a one on one Yoga class!

http://traffic.libsyn.com/amindforfitness/AMFFep22c.mp3

Eating With A Mindful Stomach

July 14, 2015Low Carb Meals, NLP, weight lossBio Hack, Building, coach, coaching, Cravings, diet, dieting, exercise, Fitness, food, Food Addiction, health, healthy eating, Inches, inspiration, Keto, Ketogenic, lose weight, Motivation, Muscle, N. L. P., NLP, NLP for weight loss, Plateau, shred, success, Supplement, take action, Weight, Weight Loss, workoutadvancedweightlossresources

Most of us do not eat with a mindful stomach. In other words, we do not listen to our stomach when we consider how much food we are going to consume. But if we do not consult our stomach then what do we consult?

Often we eat with our eyes. By that, I mean the aesthetic appeal of food can entice us to eat even when we are not truly hungry.

Emotional eating is another factor. That is we eat to change our mood. Again, this often has very little to do with whether or not you are hungry.

Finally, there is eating out of habit. One of the biggest habits revolving around food is “meal time.” We are not eating because we are hungry, we are eating because its “meal time.” And to complicate things, most of us are trained to finish everything on our plates at these “meal times.”

None of these are eating because we are truly hungry. But the good news is eating with a mindful stomach is as easy as asking yourself, “Am I really hungry right now?” Or to put it another way, really listen to the organ that tells you when you are hungry–your stomach.

If you are hungry, then this is a great time to eat. But continue to consult your stomach. A great way to cut back on the amount of food you eat is a little trick I learned from Paul McKenna in his book, I Can Make You Thin. Here is the trick: Eat very slowly and enjoy your food. After each bite, consult your stomach. If you are still hungry take another bite. If you are not stop eating. Don’t worry not finishing your food because if you are truly hungry in five or ten minutes–eat again!

Do this and see how much you have been eating because of other reasons rather than hunger. And then watch the scale for the results!

You Had Me At, “Carb Cycle.”

June 16, 2015UncategorizedBio Hack, Building, Choose to Lose, Chris Powell, coach, Cravings, diet, dieting, exercise, Fitness, health, healthy eating, Inches, inspiration, Keto, Motivation, NLP for weight loss, psychological, success, take action, Weight Loss, workoutadvancedweightlossresources

As many of you know, either though knowing me personally, reading my blog, or listening to my podcast, I have struggled to lose this last 4-10 pounds for a while. In an endeavor to trick my body to losing weight again, I have picked up Chris Powell’s book: Choose to Lose, The 7 Day Carb Cycle Solution. I just finished the book yesterday and plan to take the next 2 weeks to try his method.

Also, in the near future I plan on writing a book review and let everyone know my results and what I think about this weight loss plan.

Keep checking in for updates.

7 Signs You Are a Gym D-Bag (podcast)

June 11, 2015UncategorizedBio Hack, Building, coach, coaching, Cravings, diet, exercise, Fitness, Inches, Keto, Ketogenic, lose weight, Low Carb, Mental Strength, Motivation, Muscle, N. L. P., NLP, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, take action, Weight, Weight Loss, workoutadvancedweightlossresources

Are you a total Gym D-bag? Find out the seven sins d-bags commit and why it annoys people on this episode of A Mind For Fitness

Home Gym VS. Traditional Gym (podcast)

May 22, 2015Ketogenic Diet, NLP, Uncategorized, weight lossBio Hack, coach, coaching, Cravings, diet, exercise, Fitness, food, Food Addiction, health, healthy eating, inspiration, Keto, Ketogenic, lose weight, Low Carb, Mental Strength, Motivation, NLP, NLP for weight loss, paleo, Plateau, Pounds, psychological, shred, success, take action, Weight, workoutadvancedweightlossresources

In this episode of A Mind For Fitness Podcast, I take on the issue of which is better, the home gym or a traditional gym. Also, when is it right to snack and more.

Advanced Weight Loss Resources

Cutting Edge Health and Motivation