Wednesday, June 26, 2013

Fit 176: Liquid Calories, Persistence and Home Workouts

In this episode: Liquid Calories, Persistence and Home Workout!

Motivation: 
Here are a few of the best ways to create new habits! From the upcoming book "Mindset Makeover":

1. Be persistent!
Changing a habit or creating a new behavior, doesn't always go smoothly. In fact, it may feel uncomfortable to accept yourself doing something that seems foreign (at the moment). Persistence pays off!

2. Reaffirm and Reinforce!
Each time you successfully adopt your new behavior, reaffirm and reinforce it! Lay the foundation then keep adding those success bricks! Recognize the positive results of your new habit or behavior. Your subconscious mind will associate positive feelings with the new behavior.

Most importantly, Support yourself! Pat yourself on the back for every positive thing you do!

Nutrition
Eliminate liquid calories. Keep beverage consumption to water, coffee, and tea. Eliminate all juice, soda, alcohol, and don’t add sugar to tea or coffee. Quality protein drinks post-workout are the one exception to this rule. Don't waste important, muscle building, metabolism boosting calories on liquid calories!





 Training:
Shape up plan for the home workouts! If you choose wisely, you can have all the tools you need to accomplish your fitness goals!

Equipment:
 When it comes to equipment, you don't need much! Stability ball, resistance bands, dumbbells or plate loaded barbells or machines, there are so many choices! If you go with a machine, be sure to choose one that has a good stable base. For a basic rule of thumb, look at home gyms that are more 'square' or 'as high as they are wide'.  There should be a high or a low pulley with the system.  You don't have to use a home gym to get in shape! Just a few "fun" fitness tools like a Ball, bands, or weights will do! Powerblocks are a great choice if you have limited space and want a great selection of dumbbell poundages! I love my Powerblocks!

Use it to Lose it:
Put your home gym in a place you will use it! If you leave your home gym in a room you normally don't go into to, odds are high that you aren't going to use it. The more inviting the room where you place your equipment, the more likely you will use it.  Maybe add a coat of paint or put up pictures that inspire you. Add a stereo system or a wall mounted television. By making the room inviting and inspiring, you'll ensure that workouts will be enjoyable.

Workouts: 
Make or follow a simple and short workout routine. Start by making a workout that is only 30 minutes long.  Do this workout 3 to 5 days a week. Remember to work all your muscles (not just the ones you like) for optimum results. It helps to keep a record of your workouts on paper so you can see just how far you've come. Don't go all out and kill yourself the first few workouts - start from where you are and build on it. Consistency is key for a killer body.
You need to make the effort to put yourself, your body and your health first - especially at the beginning stages.

Experts tell us it takes 3 to 6 weeks before actions become habit. Once you've built the habit of working out, it will get easier. To help you stick to your exercise appointment, get loved ones to encourage you and make you accountable. Once you get past the 8-week mark, you'll feel (and look) so great you'll wonder why you use a home gym sooner.





Get all the most recent episodes on iTunes or download this episode here: Fit 176: Liquid Calories, Persistence and Home Workouts


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