Tuesday, May 20, 2014

Fit 206: Positive Motivation, Weight loss tips, Avoid Common Exercise Injuries

In this episode: Final part of The ABCs of MOTIVATION, the series on positive motivation; Nutrition: Weight loss Survival tips! Training: the 6 most common causes of exercise related injuries and how to avoid them!
Nutrition

NUTRITION

Weight loss Survival tips! Using even just one of these Three rules can help you break thru a weight loss plateau or begin a program on a strong note! These are definitely my favorite tips for weight loss!
  1. The 20 minute rule: it takes your brain 20 minutes to notice that you've eaten. It’s not your stomach that tells you that you’ve eaten enough, it’s your brain. It takes your brain at least twenty minutes to get the message. Think how much you can eat in twenty minutes. Now think about how much less you might eat if you were to slow down. With slower eating, Your brain will know you have eaten, feel satisfied and you won’t be craving food again in two hours time. Especially if your meals are the balanced protein-carb-fat ratios that you have learned about in previous podcasts! BTW, if you have problems downloading any of the past episodes, sent me an email at kira @fitnessmakeover.com. You should be able to find all the episodes at the fitgirlguide.blogspot.com website. 


  2. Tomorrow Rule: Know you can have more tomorrow and you won't feel deprived to day This is one that has helped me out quite a bit! Especially when prepping for a competitions! People get stuck in the yo-yo diet because they know that they will be dieting tomorrow. They know that tomorrow, all these foods will not be allowed. They know that today is the last time they can eat it, so they have to eat more of it or worse, they binge eat. But if you understand that no food is completely forbidden forever, and there will be adequate supply of it when you reach your maintenance goal, then you will not be craving and eating it like crazy.

    I always tell myself and my clients that the world is not going to run out of chocolate or pizza or whatever it is they may want at that moment. Get to your goal first and then you can enjoy all those goodies and not get fat or gain weight! 


  3. Keep it quiet rule: NEVER TELL YOUR HOST/ESS YOU’RE ON A DIET People, who are not dieting, think that dieting is boring. They have lots of labels for those who are on a diet. Don’t tell everybody you are on a diet. Your self control might disappear when you are told you don’t need to diet. Or it took me so many hours to prepare the food. Eat a little and be gracious. 

Here's a recap of the three important weight loss rules:
  1. The 20 minute rule 
  2. Tomorrow Rule 
  3. Keep it quiet rule
Focus on one of these rules each week and you will see your habits, attitude and body change!



MOTIVATION

Part 4, last part of the series The ABCs of MOTIVATION, #22-26 N thru T.  You should use any of the Letters and that tie into your goals as daily mantras or put them on an index card as a reminder of ways to pump up your motivation when needed!

I'll be adding this to my next motivation training book. In the meantime, you can purchase my first motivation training book, "The Mindset Makeover Book", at thebookpatch.com. TheBookPatch.com Buy Now style 1 button This is the life changing material that we cover in the Fitness Makeover Workshop titled: “Gaining Control of your habits to create the body you want.” By the way, if you'd be interested in having this workshop as on online e-course, send me an email!

Here we go with the last letters of the motivation alphabet:

U -Understand others. If you know very well how to talk, you should also learn how to listen. Yearn to understand first, and to be understood the second.

V -Visualize it. Motivation without vision is like a boat on a dry land.

W -Want it more than anything. Dreaming means believing. And to believe is something that is rooted out from the roots of motivation and self improvement.

X -X Factor is what will make you different from the others. When you are motivated, you tend to put on “extras” on your life like extra time for family, extra help at work, extra care for friends, and so on.

Y - You are unique. No one in this world looks, acts, or talks like you. Value your life and existence, because you're just going to spend it once.

Z - Zero in on your dreams and go for it!!!



TRAINING

This is a Two part series on the most common causes of exercise injuries. Unfortunately, there are many injuries that can be caused by carelessness while working out. Poor instruction or improper form! More on this subject In future podcasts! Part One is #1-3 of the 6 most common causes of exercise related injuries.

Most common causes of exercise injuries:

Incorrect Exercise Technique: Having poor body alignment, placing strain on joints such as knees, ankles, and lower back, or crooking the neck to watch the leader can all lead to injury.


Persisting through Pain: We all know the old saying: No pain; no gain. This is one myth you need to get rid of. If you have pain it might be the first warning sign of an injury and to ignore it could lead to fast worse injuries. The “pain” should be feeling the muscle work, not actual pain!


Poor Floor Surface: A cement floor covered with a carpet, linoleum or any other surface not designed for exercise can cause injury. These floors do not give with you when you exercise so end up jarring your muscles. If you are building a gym make sure you have a shock-absorbent floor. Think what it would be like in the car with no shock absorbers. That is exactly what you would be doing to your body.





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Fit 206: Positive Motivation, Weight loss tips, Avoid Common Exercise Injuries