8 week plan / Week 8

Whatever you do, or dream you can, begin it. Boldness has genius and power and magic in it.

Goethe

Week 8

Eat a perfect diet. Now it's time for a real challenge—are you ready? The perfect diet is strictly individual, as there's no one diet that suits everybody. So who better to choose the perfect diet for you than you? Our bodies are all different, and the key to your own perfect diet is learning about how your body reacts to different foods under different circumstances. Your journey over the last seven weeks should have brought you to a new understanding of how food affects your body, both for good and for bad. Now it's up to you to put it to the test. See how well you can eat for a week. In fact, see how well you can eat for the rest of your life. Live and enjoy.
Reward Days: 1, of course!
Weekly Focus: Don't bonk. Bonking is a state where your body runs out of stored blood sugar for energy. If you feel like your workouts are going backwards instead of forwards, this is a likely culprit. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long. When you feel energized during your workouts and not sluggish throughout the rest of the day you'll know you've found the right balance between carbs and other nutrients. Also, remember that as you body puts on more muscle, you will need to eat more. Muscle weighs much more than fat and as you gain muscle and lose fat you will shrink at the same weight. You will also require more calories in order to maintain your muscle. So when you're working out hard, don't be afraid to eat more carbs than you do otherwise.
Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be.
Marsha Petrie Sue

5 Ways to Downsize Your Portions

Challenges and difficult times aren't just those things that occur to someone else. The secret is in learning to turn problems into positives and attacking each issue with action not inaction.

Byron Pulsifer

5 Ways to Downsize Your Portions

Whether you overeat on healthy foods or overeat on junk food, by the time you feel full, you are probably stuffed. If you have problems with portions, you probably do not know when to say when. While growing up, you may have been raised to clean your plate or you may just be used to eating large amounts of food. One of the biggest hurdles is the extreme portion sizes at restaurants. The size of meals keeps getting bigger and bigger, and, in turn, so do people.
Here's how to take control.

1. Recognize Your Bad Habits

A good way to become aware of your hunger level and eating patterns is to start keeping a food journal or a nutrient-intake record. For each meal and snack, write down what time you eat and drink, what it is you are eating and drinking, how much you are eating and drinking, how hungry you are at the time of the meal and snack, and where you are eating your meal.
By doing this you will start to see patterns emerge. You'll start to identify times when you are more likely to have large portions and times when portion control is no problem. After identifying the situations where portion control is out of control, you can be aware and plan ahead to avoid excess consumption.

2. Slow Down

Eating slower at mealtime can help you eat less, since it takes your brain more time than your stomach to realize that you're no longer hungry. A few tips to help you do this:

• Avoid eating at your desk or in the car.
• Turn off the TV.
• Taste your food and enjoy it.
• Think about your portions, what you are eating, and why you are eating.

Before mealtime, take the time to prepare your meals or take the time to plan to go somewhere with healthy options. If you eat out, take the time to visually portion out how much of that meal you really need to eat.

3. Try Eating a Real Portion Size

Does anyone know what a portion size really is? A deck of cards is the size of one serving protein and a baseball is one serving of rice, pasta or cereal. You can also start to estimate serving sizes by using visual cues that correspond to the amounts below. Then, when you are keeping your food journal or nutrient intake, use the lists to compare and contrast your portion sizes to that of an actual portion size.
You will probably find that you are eating two or three times the servings you need if you are trying to lose weight. If you are trying to gain weight, you may find that you simply are not eating enough to get you to where you want to be.
One Serving of Bread, Rice, Cereal, or Pasta is:

• 1 slice bread
• 1/2 bagel
• 1/2 English muffin
• 1/2 c oatmeal
• 1 cup of flake cereal
• 1/4 c Grapenuts
• 1/4 to1/2 cup potatoes, corn, sweet potatoes, beans
• 1 7-inch tortilla or 1 4-inch tortilla
• 1/2 cup cooked rice or pasta

One Serving of Vegetables is:

• 1/2 cup cooked or raw veggies
• 1 cup raw leafy veggies
• 3/4 cup of veggie juice
• 1 tomato or five cherry or grape tomatoes

One Serving of Fruit is:

• 1 medium piece of fruit
• 3/4 cup fruit juice (100%)
• 1 melon wedge
• 1/2 cup berries
• 1/2 cup cooked, canned, or chopped fruit
• 1/4 cup dried fruit

One Serving of Dairy is:

• 1 cup milk
• 1 cup low-fat or non-fat yogurt
• 1/2 cup cottage cheese (low fat)
• 1 oz slice of cheese
• 1/2 cup low-fat ice-cream or frozen yogurt

One Serving of Protein is:

• 3-4 oz of meat
• 2-3 thin slices of lunch meat
• 1/2 chicken breast
• 1 cup beans
• 1 egg

One Serving of Fat is:

• 1 tsp canola, olive or corn oil
• 1 tbsp of salad dressing
• 2 tsp of peanut butter
• 1/8 avocado
• 5-10 olives
• 3 tsp nuts

4. Split Your Plate into Thirds

The nutrition recommendations from your meal plan will really help you to get an idea of how much food you should be eating, but starting to get a picture of what your plate should look like will be very helpful. Imagine your plate with three sections:

1. Half of your plate should be fruits and vegetables
2. One quarter of your plate should be for protein
3. One quarter of your plate for your whole grain carbohydrates (whole-wheat pasta, whole-wheat couscous, whole-wheat bread, etc.)

Also, use a smaller plate or bowl. Less surface area to fill = less food to eat.

5. Avoid Portion-Size Landmines

• Restaurants—Most of the time, just cut your portion in half. Eat half and take the other home.
• Bread Baskets—Take one roll and send the rest back.
• Salad Dressing—Always ask for it on the side.
• Beverages—Go for calorie-free (water or diet).
• Dessert—Go for fruit or sorbet, share a dessert, or decline.
• Buffet—These are always tough. Moderation is key here, but still use the same plate principal. Load up on veggies, whole grains, and protein. Have little tastes of your favorite foods.

Impossibilities are merely things which we have not yet learned.

Charles W. Chesnutt

8 week plan / Week 7

It is in your moments of decision that your destiny is shaped.

Anthony Robbins:

Week 7

Be yourself. No rules—just try and eat as healthily as you can and do it by feel. Trusting yourself might seem like a lot of responsibility, but by now you'll be up to it. Learning to eat by feeling what your body needs is an important step in your transformation. Consider the way you've been eating over the last 6 weeks, but don't worry about what you should and shouldn't do. Just fuel yourself. The point is to take a mental break. Relax and allow yourself to eat in a way that feels normal. You may be surprised to find yourself craving something healthy instead of a candy bar or soda. You'll be better at listening to your body because it'll tell you what it needs to eat, as opposed to what you're used to eating. Your body should feel somewhat transformed. Does it?

"Reward for a Life Well Lived" Days: 1

Weekly focus: If you're so hungry at night that you can't sleep, try a protein shake (Whey Protein Powder) before bed. When it's real, and not habitual, hunger means you lack nutrients your body needs to repair itself as you sleep. You want nothing but protein powder and water. No carbs or superfluous calories. But protein at night, especially whey, will help the body repair damaged tissue and enhance the natural growth-hormone spike that you get while you sleep.

People begin to become successful the minute they decide to be.

Harvey Mackay

setting goals

Goals in writing are dreams with deadlines and Goals that are not written down are just wishes.

Brian Tracy

Too often clients come to me that they want to lose body weight, but actually they have no idea why they want to accomplish this.  They have put no effort or thought into their mission, who they want to be, which convictions and skills they need for that, which behavior is needed and in what surroundings they succeed best. 

Therefore, there is a model that will help you finding obstacles in six levels;

Level 6;                 Mission

Level 5 ;                Identity

Level 4;                 Convictions

Level 3;                 Skills:

Level 2;                 Behavior

Level 1;                 Surroundings

A change on a higher level will bring always changes on the lower levels.  A change on a lower level can bring on  a change on a higher level, but this is not always the case.  For instance, a change on the level "mission" will result in changes on the 5 underlying levels. 

The higher the level in which you make the changes, the larger the result will be.  When the levels are in coalition with each other and in agreement with you, you develop a mindset that guarantees result.  To get all levels in agreement, it is important to analyze on all levels where the problem is. 

For example; lets say you want to lose body fat.  You ask yourself various questions at different levels and analyzes where the problem is. 

Level 6 mission: what mission do I have to lose body fat? 

- More energy so I can play with my children

- Larger chance to become pregnant

- To reduce or solve health problems

Level 5 identity: who do I become when I lose body fat? 

- A healthy, vital, spontaneous and energetic person with self-confidence

- A muscular person that everybody adores

- A determined person and someone that takes responsibility over its own life

Level 4 convictions: which convictions do I have to lose body fat? 

- I lose body fat, because I believe in myself

- I lose body fat, because I believe in these principles

- I lose body fat, because I believe in my trainer

Level 3 skills: which skills do I know or have to learn to lose  body fat? 

- It is important that I learn the skills to think positive

- It is important that I learn the skills to learn to cook

- It is important that I learn the skills to train

Level 2 behavior: which behavior pattern do I have to lose body fat? 

- It is important to get out of my comfort zone and do not let fear hold me back

- It is important to plan ahead and prepare  

- It is important to see change as a learning experiences

Level 1 surroundings: which surroundings do I create to lose body fat? 

- Who and what do I use as support? 

- Which saboteur do I distance myself from? 

- Which place do I avoid, what do I keep and what do I dispose in my house, etc. 

When you analyze for example losing body fat step by step from surroundings to mission, you’ll find out on what levels it is sound.  If there is an error, go and analyze the level where it fails. The solution lies often on a higher lying level.  For example, you must develop particular skills in order to show change in certain behavior. 

Do you want lasting result?  Make a lasting change!  Start by filling out this exercise and go through each level and figure out where your problems are.  You can apply the model on all sorts of situations.  You can use this model in business for starting your own company, on a personal level with e.g. losing body fat, or a top- athletes setting a goal.  You can also use this model to fall back on, and alter it at a later stage to reach the next goal. 

Dare to dream, leave your  comfort zone and don’t let fear lead you.  The first step in this process of change is the most difficult.  Today is the first day of the rest of your live. Make sure you become the person you want to be.  It’s better to regret things that you have done, then the things have not done! 

Goals are the fuel in the furnace of achievement.Brian Tracy

8 Secrets to Get Motivated for a Workout

Maintaining motivation in a training program can be a challenge no matter your experience level. There will be days when you just don’t feel motivated to train and periods where it’s tempting to slack off. Here are seven secrets to get motivated to work out.

1. Be accountable

It’s easy to blow off a workout when nobody is expecting you to show. It’s a lot tougher to do so when you have a workout partner or training group expecting you. The social aspect of working out helps for a lot of people in general. But it also can provide the accountability you need to stay motivated.

2. Downsize your workout

If you face an ambitious workout on a day when the drive and energy level isn’t there, rather than punt completely, downgrad your plan to something shorter or less strenuous. Maybe you were planning a long run; Why not do Movement Prep instead of nothing? At least you’ll have that benefit and a sense of accomplishment. Once you’ve started, you might find the energy level kicking in and be able to tackle your original workout.

3. Plan ahead

It’s easy to rationalize missing a workout because you forgot your clothes or don’t have time to rush home to get workout gear. Stay motivated and on course by laying clothes out the night before and keeping extra gear in your car or under the desk. What can you do to remove as many barriers as possible to staying motivated?. Whether it’s bringing a gym bag with clothes or having proper nutrition planned, do all of the prep work when you are sufficiently motivated.

4. Attach a deadline

Training for a specific race or competition brings about a sense of urgency, keeping you motivated and less likely to skip a workout. By signing up for an event well in advance, you’ve also made a financial commitment, no small consideration given the ever-escalating costs of running, triathlon, and other events. Once you’ve signed up, let everyone know. This keeps you motivated since you’ve publicly pledged to do it.

5. Mix it up

The last thing you want to do is make your training routine. Be sure to vary your training to constantly stimulate your body. Find alternative exercises to strengthen the same muscle groups.

6. Track your progress

It’s easy to overlook incremental progress. That’s one of many reasons it’s important to track your progress over weeks, months—even years. Like investing, seeing that progress helps keep you motivated and on track.

7. Find your rhythm

Maybe you’re not lacking motivation, just timing. Some people will never be “morning people” while others know that if they don’t do their workout in the morning, it will never happen. Some people can’t imagine training after a long day at work while others need that time to de-stress before heading home. Once you discover when you’re most motivated to train, that’s going to knock down another barrier for you and help you stay motivated.

8. Set up a personal Training session with Merv : )

The first step in the acquisition of wisdom is silence, the second listening, the third memory, the fourth practice, the fifth teaching others.Solomon Ibn Gabriol

8 week plan / Week 5

The best among us are not more gifted than the rest. They just take little steps each day as they march toward their biggest life.

Robin Sharma

Week 5

Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes. While many of these are in no way bad foods, most people tend to consume far too many of them. So what you want to do this week is cut way down on them, if not cutting them out completely. Then add them back in when your body feels like it needs energy, which it will at some point if you're exercising (and why wouldn't you be?). But don't add a huge plate or bowl of pasta; instead, add a small single serving. Starches are great energy food, but if you eat too many, they turn the tables and make you sluggish!
Cheat Days: 1
Weekly focus: Sugar is only beneficial after a hard workout. Your body doesn't need processed sugar. But if you really enjoy it and can't avoid letting some sneak into your daily diet, the 1-hour period after you exercise is the best time to indulge. During this window, your blood sugar is low, because you've used it up to finish your workout (assuming you pushed yourself), and sugar during this time will help you recover faster because it speeds into your system and initiates the recovery process. Adding a little protein, but not too much, will enhance your recovery even further. The best ratio is 1 part protein to 4 parts carbs. You should avoid fats during this immediate post-workout period, because they slow absorption—a good thing most of the time, just not during and immediately after working out.
Perseverance is not a long race; it is many short races one after the other.
Walter Elliot

The 80/20 Rule

We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.James Freeman Clarke

The 80/20 Rule

The 80/20 rule is a key part of the clean eating lifestyle. While it would be ideal to eat the freshest foods all the time, no one has a perfect diet. Adopting the 80/20 rule gives you guidelines for how to eat your healthiest while leaving room to indulge on occasion.

• 80 percent of the time: Eat healthy, nutrient-dense foods like fresh fruits, vegetables, and whole grains.
• 20 percent of time: Eat the foods you enjoy that may not be good for your body—a drink with friends, a sweet treat, or your favorite takeout.

Following the 80/20 rule is a great way to establish habits for a healthier lifestyle. By allowing yourself to enjoy the foods you crave, you're less likely to have major cravings that send you on an unhealthy eating binge.

Simple Tips for Eating Clean

Shop Smarter

Going into the grocery store without a plan can lead to a diet disaster. Create a plan before you go to the store and you'll be more likely to fill your cart with healthy, nutrient-dense foods. Use these tips to shop smarter.

• Eat a healthy snack before you go shopping. Going to the grocery store on an empty stomach can lead you right to the junk food aisle.
• Make a list. Planning your meals for the week and making a healthy food list can help you get in and out of the store without getting distracted by unhealthy food options.
• Shop the outer aisles. Most healthy, fresh foods are located along the walls of the store, although there are exceptions for dairy, natural foods, and bread/grain aisles.

Buy Local

Shopping at the farmer's market is a great way to find locally-grown, in-season foods. You won't have the temptation of packaged grocery store products, plus you'll be supporting local farmers and helping the environment.

Keep it Simple

Many packaged products are loaded with chemicals and hard-to-pronounce ingredients. If you can't decipher the ingredients, why put it in your body?

Decode Food Labels

Trying to eat clean can be tricky, especially when it comes to reading food labels (healthy, organic, lite, reduced). Food packaging is a company's advertisement. It's an attempt to lure you into buying their product. So while a product might claim to be healthy, it may be loaded with unhealthy ingredients.

Have a Plan for Eating Out

While you can control what you eat at home, eating out makes it more challenging to eat clean. For simple strategies to make eating out healthier and easier,.

Track What You Eat

Tracking what you eat will keep you motivated to eat well and you'll see better results, says Carlson-Phillips. One way to make this process easier: keep a food journal or use a digital tracking tool.

Clean Foods

You should never feel deprived of food just because you're trying to do what's healthy. Here's a short list of healthy foods to help you start eating clean:

Bread, Cereal, and Grains

• 100% whole wheat bread (stone-ground or crushed wheat)
• Pumpernickel, rye, and sourdough
• Quinoa
• Oatmeal
• High-fiber cereal (Kashi or Cheerios)
• Couscous

Fruits and Vegetables

• Leafy greens (collard, spinach, kale)
• Beans (pinto, kidney, black, lima)
• Lentils
• Avocados
• Apples, Bananas, Berries, Kiwis, Oranges
• Dried fruit (raisins, apricots, figs) 

Meat, Fish, Nuts, and Dairy

• Nuts: Almonds, walnuts, macadamias, pecans, cashews
• Lean meats: chicken, turkey, beef
• Fish: salmon, tuna
• Dairy: Low-Fat Greek yogurt, fat-free milk, eggs

Eating Clean and Fiber

Fiber is a necessary part of any healthy diet. Loading up on high-fiber, clean foods can keep your heart healthy by lowering cholesterol levels, regulating blood sugar levels, and improving digestion, which can help prevent colon cancer.
So how much do you need? Experts recommend 32 grams of fiber a day. A good way to get enough fiber into your diet is by choosing foods that have at least 3 grams of fiber per serving. If your food of choice doesn't have 3 grams of fiber, then choose something else. Here's a quick list of foods that have roughly 3 grams of fiber: a banana, one slice of whole wheat bread, 1/3 of an avocado, 3 cups of romaine lettuce, an apple, or a medium baked potato.

Change and growth take place when a person has risked himself and dares to become involved with experimenting with his own life.
Herbert Otto