Everything always starts on Mondays. We start at the gym for our first day on Monday. We start our new eating plan on a Monday. Our new job will start on a Monday. We pick up the brand new puppy on a Monday.
Our Mondays are the starting point for our week, yet that is the day that often derails us the most. Coach Natasha has a cure for that. Read on, and then complete Coach Natasha's Challenge.
"I don't know about you, but there is something about starting a Monday off right: Prepared and ready to dive in.
You make that choice every Monday when your feet hit the floor. Will you be successful this week? Will you not be prepared and hope for the best?
I am well prepared this week to set myself a schedule and stick to it.
What is one thing you want to start doing every week, And Stick To It?"
Tell us in the comments below.
To your best health,
How many of you find yourself using terms such as
“I think I will “
My challenge for everyone this week, including myself, is to not use those three phrases! Be sure and be confident!!
I want to hear :
“I AM going to make it to training four times this week”
“I CAN push myself and get one more rep in”
“I KNOW I am going to go grocery shopping early this weekend instead of waiting until Sunday night “
You’ll notice how much more you follow through with things for yourself !
Make it Happen,
Remember that what seems huge or impossible will eventually become a distant memory when it's over and done with. Your opinion and abilities will continue to change over time, and what seems very important now will be replaced by a different priority in the future. Just do the best you can, and take small steps towards better health every day.
Yesterday is gone and today is a new day. A new start. Get back on track and move forward. (I've had to tell myself this once or twice, or 1,000 times.
See, now you feel like crap, shouldn't have eaten that last night huh?
Was it really worth it...?
How many weeks will it take to undo that?
Why did you do that
Look at the big picture if it only once no problem, move on. If it is an old habit restarting, refocus and fix it.
Start over now... which I did... today.
Cut it out idiot. Coach taught you better that that!
Why did you do it? Should have had that glass of water first. Remember it's a mental game. It really wasn't worth it.
This week I am looking forward to increasing my happy healthy life- without food guilt. In fact I wrote myself a note to help me. The constant reminder that consistent action over the long term will far outweigh the small discrepancies. What about you? What are you going to write to you?
To your best health,
From Seth Godin’s blog post “The First Fifteen Minutes”
“Learning something new is frustrating. It involves being dumb on the way to being smart.”
And that’s really the problem, right? We don’t like feeling dumb, and we are too busy (or we think we are) to dig in long enough to figure it out. But what is the reward for sticking it out and putting in the work to be competent, or even excellent? I read the post as I was in the middle of trying to figure out how to use a piece of software. I had been wrestling with it for awhile and was about to throw my hands up and walk away. But I took a breath and dug in, and sure enough, I eventually (with help from support – more good use of leverage) got it working.
Here is Seth again:
“The problem with evaluating the first fifteen minutes of frustration is that we easily forget about the 5,000 minutes of leverage that frustration earns us if we stick it out.”
So what does that have to do with fat loss and eating well?
What if we spent that fifteen minutes writing out a meal plan and menu for the week? How much time does that save you the rest of your day and week? How much less stressed out will you be? How much more satisfied with yourself will you be?
It might take you more than fifteen minutes the first time, but that’s ok, because you will be that much better at it the next time.
Stick It Out.
“We found a link between cabbage and innie bellybuttons, but that doesn’t mean it’s real.” is the sub-title of a fascinating article by Christie Aschwanden: “You Can’t Trust What You Read About Nutrition”
The article is a behind the scenes look at how nutritional studies are done, and some of the very spurious conclusions that are drawn based on not-so-accurate data.
You see many nutrition studies rely on self-reported dietary assessment. In other words people write down what they eat over a period of time. You have probably done that at some point; it might even have been me that asked you to do it.
Food journaling can and does have value, but most of the value relies on the awareness it creates, not the hard data it provides.
Because most of us, ahem, forget to write everything down, and the length of time we actually keep the log is just not long enough – there is not a big enough sample size to be valid science.
The reason I bring this all up (yes, there is a point to this) is that we humans like to glom on to sound bites and headlines rather than look at the data behind what is being said. I get it, we are busy, and sound bites and Twitter is just easier. But like Dad used to say, easier doesn’t necessarily mean better.
So the next time you read a headline like that tells you eating red meat is bad for you (or for that matter good for you), or that eating blueberries prevent memory loss, or that vegans are sexier, take a deeper look, or maybe even ask a nutrition coach, we are geeks for stuff like that.
You can read the entire article here: You Can’t Trust What You Read About Nutrition
You trust me, right?
P.S. I might try that vegan thing for awhile, I could use some help in that area. 🙂
And what should appear in my inbox? This great article from Leo Babauta on his blog “Zen Habits”. Head on over and read it, I’ll wait. 🙂
Although we might bristle at the word “rules”, to me it just makes sense. I may not call them by that name all the time, but I do have rules that I live by, and I bet you do too. Good rules protect, not restrict. Games have rules so we know how to win. We can creates rules that help us win too!
For instance in my marriage I understand there are certain things I need to do and certain things I need not to do to have a healthy relationship with Nancy. Basic but important things, like:
To me these rules are not restrictive. They actually help create a sense of security and therefore freedom within our marriage. Big win!
The same thing can apply to our exercise and nutrition. We can set goals, but then we must take action in order to reach those goals. By having rules, we create a foundation for taking the action that helps us reach our goals.
Leo gives some great examples in his article, so I won’t be redundant. But I will say it has been very helpful to create some rules for myself in this area. For instance I used to have a loose training schedule. My goal was to start my training by 2:00pm in the afternoon, but all too often I would stay behind my desk and have to abbreviate my training and sometimes I lost track of time and missed it all together – not cool. So now I have established a “rule”. On training days I am in the gym by 1:00pm. So far, so good. Haven’t missed or had to abbreviate a training session yet, and that is progress.
So what about you? What rules do you have in your own life, or what rule are you going to create to help you take the action that pushes you toward your goals?
Share in the comments below!
These are results, and often times (usually) we don’t have control over outcomes.
We do have control over our actions though, and action goals are Goals Under Control.
You can control if you exercise 3 or 4 times a week: “My goal is to train Monday, Tuesday, Thursday and Friday at least 40 weeks this year”
You can control how much sugar goes into your coffee: “My goal is to gradually decrease my sugar by 1/2 teaspoon a week until I don’t use any”
You can control how late you stay up watching TV before going to bed: “I am going to shut off the TV by 10 and DVR anything after that”
Taking action on those goals will help us get closer to losing that 20 pounds, and even better than that, becoming the kind of person who keeps those 20 pounds off.
Pretty cool, huh? 🙂
What is one of your “Goals Under Control”? Share in the comment section below!
I actually love that line.
“Old, but not obsolete”
We get so caught up in trying to look young, feel young, and even act young that we miss the fact that with age comes other things – perspective, grace, wisdom.
I look at a picture of myself now and don’t hardly recognize the person staring back at me. Age happens.
But it doesn’t mean we have to get worse.
I have been ridiculed for “trying to live forever”, but that is not my goal.
My goal is to be as productive as possible for as long as possible.
Part of that is taking care of myself physically. But I also read voraciously, try to learn something new every day, and try to add something of value to this world.
It’s not about living forever, ain’t gonna happen in this body.
I just want to grow “Old, But Not Obsolete”.
Who is with me?
And maybe you are too.
Truth be known Mondays are a great day too.
Another day for you to share your gift with the world.
Yet we seem to approach every Monday morning like it’s a burden instead of the opportunity it really is.
Maybe we are just spoiled.
Most of us reading this get to moan about Mondays because we get Sunday (and maybe even Saturday) off, right?
If you worked all day Sunday too would you be happier about Monday?
Didn’t think so. 🙂
So how about we make every day count?