A cardio challenge for you! It's probably not what you think!
MOTIVATIONEver wonder why you get unmotivated?
There are many theories on this, so let's look a a few of them. You can get unmotivated by not knowing what to do and by lack of clarity (get a PowerMakeover session with me) about what you truly want. These go hand in hand, because if you aren't clear on what you want, then you won't know what to do!
Lack of clarity (about what you truly want) You may “want to get in shape” or “lose weight” but those are vague and don't allow you to find a focus plan. You know that when setting goals you need to be realistic and specific. If you can't picture what you want and be able to put it in words, then you can't plan for it!
Your mind and body really don't want to leave their comfort zone, aka familiar zone. That's why you keep doing the same things over and over and get no results on your body. For things to change you & your approach/methods need to change. This can cause conflict with your mind and body! Which is why you may blow a diet or skip workouts, because subconsciously your mind and body sabotage you to not change or not leave the comfort zone. If you've ever said “I don't know why I lose motivation” then this is you!
If you’re unclear about what you want to accomplish, then you’ll lack motivation to take action because your mind and body would rather stay in your current world.
How do you change this mindset? You need to be specific, realistic and have a clear vision of what you want to look like or what y ou see as success. For example, you are currently a size 16 and want to fit into a pair of size 10 pants. Realistic? Yes! Specific? Yes! Now your time frame for completion may change or be revised but this is a good start!
With this info you can move onto the next motivation killer which is :
Not knowing what to do!
You may finally have an end-goal that is specific and realistic , but if you don't take time to break it down into smaller goals, you’ll get lost, confused and unmotivated when it’s time to take action. You need to have a plan.
Honestly, a lot of people hire me to give then a plan! My plans give them the ability to focus on what they need to do in the gym &/or at the dinner table to get results. The can have confidence in the plan because my success rate is so high!
Fitness can be just like financial planning. Sure you may know how to save money, but you'd go to an expert if you specifically had the goal to have 500K by the time you are 60 years old right? Sure you may be able to figure out a plan, but you'd always second guess if it would work or not. So instead of doing it your self you go to a financial adviser or planner.
Fitness is the same concept. You may think you know how to get in shape, but don't follow through because you lack the confidence in your plan. You do it for a while, but then quit and don't reach your goals. If you want to keep your motivation flowing steadily through all stages to get to your goals, take time to create clear plans. If this is out of your league, then hire a pro to guide you. When you do have a plan set, schedule your plans into your calendar. Have them help you with all the concerns and/or excuses that you have had in the past.
NUTRITIONWhether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. The difference between a snack that has staying power and one that leaves you hungry an hour later?
Protein is a hunger-busting nutrient because it slows your digestion and keeps maintain steady blood sugar levels. Research shows protein helps keep cravings away, too. Protein helps with weight loss since it increases the feeling of satisfaction in your stomach. Of course, when you feel satisfied, you're better able to stick with your meal plan.
If you are on the run what can you grab that will fit the bill? You see “protein” bars and think, “Yes, that's perfect!” Except that all protein bars are not perfect (or equal). And they may be called high-protein/low-carb bars, meal replacement or energy bars. So here's run done on what to look for in a protein bar and how to tell if you'd be better off with a candy bar!
Protein Bar Criteria1. Check the carb to protein ratio-to be a balanced protein bar, there should not be more than twice the carb grams to protein.
For example: 10 grams of protein and 30 grams of carbs or more = BAD
10 grams of protein and 20 grams of carbs or less = GOOD
2. Check the first few ingredients: You should be able to pronounce or identify what they are.
3. Check the ingredients for the protein source: Is it whey (good), egg white (good), egg (good) or soy (good, but not for weight loss especially in women)
4. Is there fiber? (look under the total carb section of the label) Even 2 grams can have a positive impact!
5. How much sugar? (Also, look under the total carb section of the label) it should be less than half the total carbs.
6. Check the Total Fat grams: It should be less than the protein grams.
7. Check the trans fat: Should be zero, zip, none!
Here are some of my favorite protein bars based on their numbers! Sure, they taste fine to me, but I'm not fussy when it comes to good nutrition on my “emergency” foods like bars. If you are going to get fussy about the taste, then weight loss is not as important to you as you think!
TRAININGThere's still time for you to take the summer survey! Find it on the homepage of FitnessMakeover.com or click here. Let's review a few of the survey stats and then I'll explain why we are revisiting this topic!
From the survey, it seems that most of you could exercise between 3-7 days a week for 45-60 minutes. And that many of you have been working on their goals for several years or even FOREVER! No wonder you're frustrated with getting little or no results!
From those stats, we might conclude that most people have the time and resources to get in shape, yet find motivation to be the big obstacle.
Survey says: Biggest obstacles to getting in shape:
Frustrated with little or no results ....... 59%
Lack of motivation..................................55%
Survey says: Areas that most of you need help:
The problem with motivation is that it is not concrete or tangible. With training you either do it or you don't and with nutrition you either eat it or you don't. Clear cut there!
Yet doesn't it seem odd that you'll say fitness, or losing weight or getting in shape is important to you and yet you are not motivated?
What does that mean?
Are you more motivated to get dressed each morning than get in shape?
Are you more motivated to brush your teeth daily than to lose weight?
Answer this question:
Are you more motivated to get dressed and brush your teeth than to lose weight or exercise?
No, probably not. So what's the deal? The difference is habits.
You don't think about getting dressed or brushing your teeth, you just do it. It's a habit. Yet you'll debate about going to the gym and often talk yourself out of it, right?
Maybe you manage to drag yourself to the gym but do the same routine over and over. Hmm still not seeing changes?? So what do you do?
STOP doing the same things and take a leap of faith and do something new? You may need help, instruction or direction from someone who has been there and done that!
BOTTOM LINE FOR RESULTS: MAKE A CHANGE!!!
Here's the change I want you to do for the next week or 2 weeks:
That's right, stop the cardio and focus on weight training. Use supersets, and/or the programs I put for you to download below. Take little to no rest between exercises and you will get a cardio workout! In doing this challenge, you will help boost your metabolism! Be sure to push yourself on the weights! Always use a weight that you can get the desired number of repetitions from and that challenges you the last 2-3 reps.
Are you up to the challenge? Hit me on Facebook.com/fitgirlusa or comment below if you are ready to make that change!
Side note: Check out TotallyUniqueGifts.com to see what else I've been doing lately! Cool Stuff!!!
Free Weight Loss Workout Program and Log! Download, click here!
Here's what I want you to do:Listen to the episode, download the Weight Loss Workout Routine and take the Cardio Challenge! Then, comment here or on the Facebook Page if you are taking the challenge!
EpisodeGet all the most recent episodes on iTunes or download this episode here:
Fit 229: Take the Cardio Challenge, Learn to Spot Quality Protein Bars and How to Stay Motivated