Sunday, September 2, 2012

90 Day Challenge Starting Steps



For those on the 90 day challenge - your results will be determined by your deliberate planning to succeed. Avoid the pitfall of failing to plan.  As I learned early on from my Special Forces mentors, "Failing to plan is planning to fail."  Start strong and believe you are worth it.

You can.  Just do things one step at a time.

STEP 1. Sign Up & Commit
Start and get signed up and follow the steps.  It is important to tune out bad advice and other "voices".  Free advice is often some of the most expensive advice you'll ever get.  Our system works and has a proven track record of being a healthy, long-term way to adopt a healthy lifestyle.  Work it.

STEP 2. Journal
Employ a daily journal that includes your meals, gratitude and observations about how you feel, clarity of thinking, recovery, rest and patterns.  Make sure you're getting breakfast and 4-6 meals a day with lots of fresh fruits and veggies.  We recommend super shakes!

STEP 3. Move & Breathe
Integrate walking after each meal and simple yoga throughout the day.  It not only reduces stress (which helps you lose lbs), but improves quality of life, recovery and mental focus.  One of our goals is to get your hormones in balance and that takes time and some adjustments.  Stay the course and learn your body.

STEP 4. Truth
Shine light on dark areas and be open and honest about your lifestyle, choices and experiences.  The truth will set you free.  Eliminate the notion of weight and adopt the idea of health, lean muscle and performance.  Avoid the marketing tricks by reading ingredients and avoiding chemicals and gimmicks.  Stick to simple stuff grown from the earth and nurtured with love.  No more discussions about weight - now you discuss performance and health.  Accept that you will fluctuate in shape and size and that it is normal and good as you learn and improve.

STEP 5. New Thinking
Redefine your thinking about food, treats, media advice and habits about health.  This may begin for you with eliminating garbage into your mind and subconscious.  Garbage in- garbage out.  Avoid the magazines, media and messages that promote unhealthy imagery, vanity and sickly ideas.  Challenge them when you encounter them and make a case for health and loving yourself.  Hating yourself leads to destructive extremism. Fit nor thin do not equate with healthy.  Go for being your best in the body you were given.  Maximize your potential and you'll find greater happiness, joy, inner strength, and fitness along the  way!

STEP 6.  Listen to your body
Rest when you need it.  Eat when you are hungry.  Learn what the signals mean.  Also learn to challenge false signals such as bad news = eat to feel better.  Transform these signals with healthy options that have longer lasting and positive results.  For example... get bad news = go workout!

STEP 7.  Purpose
Put purpose into your movement.  When you walk, take time to unplug and let your mind rest.  Build social circles and improve relationships and listening by bringing along friends.  Use the time to be an encouragement to others.  Leave the idea of the hamster on a wheel behind.  Learn a skill like dancing, kickboxing, kayaking, horseback riding, rock climbing, tennis or something that stimulates your mind as well as body.  The treadmill is tantamount to punishment in my book.  While a useful tool, it is difficult to link to positive growth and keep for a lifetime as a healthy stimulating habit.  Research shows it is better to get out and connect with nature and/or interact with others.

STEP 8.  Change
The human body is an adaptation machine.  It gets used to patterns.  As your body adapts to any routine or protocol it has diminishing returns on fat burning.  The body needs variety and challenge to stimulate growth. You will need to integrate change into your training and lifestyle sports/activities in order to see optimal results.  Don't get discouraged - get creative.  It is an opportunity to learn a new skill, meet new friends, and try something stimulatingly different.

More to come.

Fight Fat,

john nottingham
USA Martial Arts & Kickboxing Phoenix
iLoveKickboxing.com Phoenix
USA-MartialArts.com
JohnNottingham.com


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