Posts tagged weight loss

It’s that time of year…

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Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.

If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.

Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?

It could be several different reasons why things did not work out. No pun intended.

Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.

Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.

The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.

Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.

 

Too Much Information (TMI)

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There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.

 

Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.

 

Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.

 

Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.

 

The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.

 

Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.

 

You can join here -->Lean and Clean Challenge

 

The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!

2017 Lean and Clean Challenge

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“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn

“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell

If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.

That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.

It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.

Here is what is included:

-Weekly Check-Ins/Progress Tracking to keep you accountable

-Clean Eating Guide (everything you need to know)

-Meal Mapping Template (teaches you how to create healthy meals)

-Ultimate Shake Guide

-Ultimate Breakfast Guide

-Bulk Cooking Guide (great for busy people)

-Facebook Challenges

-Movement Challenges

-Meal Portion Guide

-Access to a free app so all the info can come straight to your phone

-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability

-Pinterest recipe page

 

I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!

The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.

Reserve your spot here -->Lean and Clean

PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.

How Marines use the power of Why

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I have just started to listening to the book Smarter Faster Better by Charles Duhigg on CD. Shout out to the public library. It’s full of free stuff!

 

One story in the book was talked about techniques that recruits use to get through boot camp to become Marines. When things get the absolute worst the recruits are taught to ask each other questions that start with Why.

This sounds a little strange, but there is a method to the madness. Duhigg explains, ”If you can link something hard to a choice you care about, it makes the task easier, Quintanilla’s drill instructors had told him. That’s why they asked each other questions starting with “why.” Make a chore into a meaningful decision, and self-motivation will emerge.”

 

Quintanilla is a young man who is going through boot camp. During a grueling portion of boot camp called The Crucible his buddy asked him “Why are you doing this?” His reply was, “To become a Marine and build a better life for my family.”

You have to have a Why in your life too. I want to lose weight is not enough. Dig deeper!

-Why do you want to lose weight? To fit back into that dress I haven’t worn in years.

-Why? To feel better about myself.

-Why? So my husband will be attracted to me again. Ding, ding, ding! This is the real Why.

That is a real example that I have experienced. When you get to that deep of a Why, you are almost guaranteed to be successful.

Tie your Why to the mundane task of chopping vegetables, prepping food for the week, or planning meals. Remember your Why when it is cold, your bed is warm but your workout is waiting. Remember your Why when you are shopping for groceries or trying to get through that last set of pushups.

The actual workout part is physical but the mental side is what will keep you going. Put the work in, it is worth your time to discover your true Why.

Adventure Hiking Classes are back by popular demand!

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I've always wanted to do a back by popular demand announcement. So back by popular demand it is our:

 

Adventure Hiking Classes!

 

We did these awhile back and everyone had a blast.

 

The very first hike will be on Saturday, January 21st at 9am.

 

What to expect:

-Gain strength and endurance

-Learn the basics of hiking

-See the most beautiful locations in north Alabama

-Sweat, smiles, and laughter

-Improved mood

 

Hiking is an excellent way to get an effective, low impact workout in. It is also great for your mood and attitude to get out and explore nature.

 

This class is open to women, men, and children who can handle the hiking. If mom and/or dad join, children can come free.

 

There will be 4 different hikes (1 every week, except for Feb 4th) over the 5 week period. Each hike will be different and will last anywhere from 90 minutes to 2 hours per hike.

This is going to be an awesome class, sign up today!

Adventure Hiking sign up

Your best year yet by doing things you aren’t qualified for

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Are you a planner? Do you have to have all your ducks in a row before you do anything?

 

I am married to one of those people. Thank goodness, because I am the exact opposite. Marriage is all about filling in each other’s gaps.

 

There is definitely a time to plan, get ready, and make sure you have all the bases covered. But it can also be a sticking point.

 

It becomes a sticking point if it keeps you from taking action. Do you know what science has determined to be the perfect time to start exercising? Now. Now is the best time.

 

I love this quote I heard from Tim Ferriss: “Don’t be afraid to attempt what you are not qualified to do.”

 

I also like this quote from Kamal Ravikant, investor and author, “If I only did things I was qualified for I’d be pushing a broom somewhere.”

 

-Do not be afraid to do your first 5K because you don’t think you are ready.

-Do not be afraid to start Adventure Boot Camp because you think it is too hard or you can’t keep up. Spoiler alert- it's not and you can.

-Do not hold yourself back from reaching your full potential because that lying voice in your head says you can’t.

 

Go all in this year, put yourself out there, and see what happens. It won’t be easy, it will hurt, but it will be worth it. Don’t go through another year with regrets.

 

This is the year and now is the time. Take that first step towards change and just keep stepping.

 

Happy 2017 to you!

Before you make those resolutions…

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funny-pictures-new-year-resolutions  

It is almost time. The time of year when we MUST change everything in our lives in ONE day!

 

I love resolutions. I love goal setting. I really love writing down goals to accomplish, but what is going to make this year any different from last year?

Momentum

Let em explain. I've seen a lot of people searching for their word of the year. If I had one it would be momentum.

I think momentum is absolutely crucial to your success. So I am going to give you some advice that is probably counterintuitive to what most people will do.

Start with your strengths.

If you hate exercise, don't start there even if the rest of the world goes to the gym in January. If you hate eating healthy, don't start there even if the rest of the world is producing a broccoli shortage. Pick something that you are already pretty good at and go all in.

If you have already been exercising a little bit, it is time to pick it up! No pun intended. Lift heavier, go further, go faster. Do that race you are nervous about attempting, try that class you've always wanted to try, pick up a new active hobby. Cross train in other areas to improve performance and increase results.

If you already eat fairly healthy, it is time to dial it in!

The goal is to increase your confidence. What happens when you work on your weaknesses? You feel incompetent, that everybody else makes it look so easy, and you feel like a failure.

But when you are working in an area you already have competence, you can really grow your confidence and that will produce momentum.

You can use that momentum to delve into the other areas that you want to work on. It will work better than the quitting smoking, getting a new job, working out 7 days a weeks, and eating a complete Paleo Slow Carb Mediterranean Diet all year game plan.

Doing things the way you have always done will get you the same things that you did not want. Try something different and see what you are truly capable of.

Star Wars and Weight Loss

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ripcarriefishercenter2016hasstruckagainpressftopay_f0db7b_6129772

I went to go see the new Star Wars movie yesterday. Spoiler alert- it’s really good, if you are into that sort of thing. Ties some parts of other movies together for you.

While I was there I made a big mistake. I ordered a large popcorn and large drink. Not sure what happened but it just kind of appeared in my hands. They were running some sort of special I think, it was all a blur.

My son and I were going to split it, so I guess I thought it would be ok. The popcorn was the size of a pillowcase and the drink was the size of a bazooka.

legalize-bazookas-compressed

Then my next mistake was letting my son pick the drink. The movie theater had one of those machines where you can get any kind of drink you want. Hundreds of combinations. I think we wound up with a Sprite, Grape, Root Beer mixture that was pretty terrible.

30 minutes of straight eating popcorn and drinking the toilet water drink later it was all gone. All of it! It was pretty amazing/depressing.

The moral of the story- portion control matters.

There is a ton of research out there that backs it up. Did you know that people clean their plate 91% of the time? And that is no matter how much food was offered and how hungry they were. At least we aren’t quitters…

So if you are trying to lose weight your first move should be to start using smaller plates and bowls. The super brains at Google introduced smaller plates in their cafeteria and the employees lost an average 10-15 pounds. With no other dietary changes!

In a study in the journal Appetite showed the dramatic difference switching from a 12-inch plate to a 9-inch plate can do for you. Participants in the study were able to cut their calories by 48% (up to 275-350 calories per meal). If you used the smaller plates for just 2 meals a day, that would result in a 14-18 pound weight loss over a 3 month period.

If you’ve been unsuccessful in the past trying to lose weight, give the smaller plates and bowls a try. It might be just what you need to be successful.

Goliath, Marshmallows, and Reaching Your Goals

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Goliath

There is a hallway at my church where all the kid’s classrooms are. The walls are all painted with famous stories and people from the Bible.

One year my wife and I were leading a Sunday school class and I had a brilliant idea involving marshmallows and a painting of Goliath.

You have probably heard the story in the Bible about David and Goliath. Where tiny David killed the fearsome giant Goliath by flinging a smooth stone into Goliath’s forehead.

I thought it would be pretty awesome to have the kids act like David and try to throw their marshmallows into Goliath’s forehead. They loved it! There was just one problem.

There’s always that one kid.

One kid had apparently been licking his marshmallow while he waited in line. Then when it was his turn he ran up and dunked Goliath in the forehead like he was Lebron James. You would be amazed at how quickly a marshmallow sticks to a painting of Goliath and it would not come off!

Goliath had marshmallow residue on him for weeks! Every time I walk by that painting I am reminded of that day. It also reminds me of the kids’ laughter, enthusiasm, and zest for life that day. It is also a reminder that there are kids that look up to me and I need to be a good example. Every time I see that guy it is a great reminder.

You can set up visual reminders for yourself too. Print off a favorite quote of yours, a picture of the finish line at a race you are training for, a picture of your kids. Think of something that: positively motivates you to be healthier; keep proper nutrition and exercise a priority; and is deeply meaningful to you.

I have no idea how to use semicolons, but I throw them out there occasionally to keep that button on my keyboard from getting rusty. I’m a rebel like that.

Hope you have a very Merry Christmas, thank you for being a reader!

Wok this way!

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wok_teaser

I have a new goal in life. To become a master of the wok.

My wife got one for her birthday in September and it just sat there for a couple of months. Then one day I decided to put that baby to use. Heroes don’t always wear capes.

It took me an hour to cure that thing and get it into cooking shape. Woks are fancy like that. But it has been awesome!

I’m a changed man. I’m cutting up vegetables more, looking up recipes, trying new things. I even went into this Asian market that I pass by all the time, but never go in. Some really interesting things happening in there FYI.

My point in sharing this is that you need to find a way to get excited about healthy cooking, just like you do about exercising. A good way to jump start that is cooking using a new method (wok, grill, Crock Pot), trying new foods, eating the same foods with different spices, etc…

It is easy to get into an eating rut where you eat the same things all the time. Branch out and you will find yourself cooking more, spending less on eating out, and saving yourself a lot of unwanted calories.

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