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The Muscle Building Fat Burning Video Blog #99 July 5, 2009
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 Today I have a major confession to make as well as an apology. When I started this accountability blog 618 days ago it was purely for me. I had no idea how many people would eventually read it. I was diligent and posted daily. In fact, I was probably the most consistent poster out of the group I belonged to at the time. Over the past 6 months I have been testing a new application that is very important to the future of the company I work for. I have put my heart and soul into the testing and that has caused my accountability blogging to slip. My 7th mission is a perfect example of that. I have not posted since it started. As I contemplated all of this, I started to think about shutting this blog down completely. For selfish reasons, I was very close to just posting a “I’ve shut this blog down” message. Then I started looking at my site traffic. I realized that shutting the blog down would effect many people and I wasn’t really ready to do that to people. I am all about helping others and if reading this blog has helped even one person then I must continue. With that said, I apologize for not being more regular. I have now launched the software for my company so the demand on my time is much less. Starting today there will be a video and picture posted every single day. If I don’t have time for an extended commentary I will say so. However, the format of the blog is changing to save me time. I will be posting my daily video, my daily commentary, my daily workouts and my daily pictures and that is it. I am not going to post my accountability log daily because (a) it takes alot of time to produce for the web; and (b) it doesn’t change much. I will, however, post my accountability log weekly (on Sunday for the previous week) starting next Sunday. I will also try to do a recap of the week’s events every single Sunday. I am planning a special day each week to highlight another site (blogger or otherwise). That’s the extent of my commitment at the current time. I have been putting the finishing touches on my eBook and think I am finally close to publishing it. That along with the new software for my company has consumed most of my time. I have started a new site, https://fitnessexpose.com, and encourage you to go there and sign up for the eNewsletter. I have a guest author who writes posts on fitness every Tuesday. I, myself, write posts several times each week. The information on that site is similar to my accountability blog, but it really has one purpose—educate people about the fitness industry and how to navigate it safely. I hope that all of you will continue to read not only this blog, but the Fitness Expose materials as well. Thank you for your continued loyalty. During M8 I will be utilizing the Combat the Fat program from Jeff Anderson. Matty and my friend, Don, will be joining me in this adventure. We weighed in and took body fat measurements and circumference measurements today. My M8 goals: Goal #1: I have a body fat percentage of 10% by September 15, 2009Goal #2: I weigh 205 lbs. by September 15, 2009 Goal #3: I measure 36 inches around my abdominal area by September 15, 2009 Goal #4: I have biceps of 18 inches and quads of 28 inches by September 15, 2009 Goal #5: I run a mile in 7:30 by September 15, 2009 I will remain focused on those 5 goals the remainder of this mission. The goals themselves are written in ink while the dates are written in pencil (thanks Tom Venuto). TIP: I have been recopying my goals daily in my journal so they stick in my head and I’ve noticed a much tighter focus on those goals as a result. Note to those of you on Twitter |
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  Today was a rest day. I spent alot of my time today just having fun with the family. I reviewed the workout plan for tomorrow with Matty as he is joining me on this Combat the Fat journey. |
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Until tomorrow…GET BACK TO LIFTING! |
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Archives for July 2009
Stress and You
In today's world, stress seems to have become a way of life. It is a common topic of conversation and no person appears to be immune to neither its presence nor its effects on their lives. Some of us thrive on stress and perform well when "the pressure is on". Deadlines at work, confrontations and competitions can all increase our level of anxiety. Positive stress can add excitement and anticipation to our lives, but negative stress or prolonged stress can impact an otherwise healthy body. Stress is the body's fight or flight mechanism that responds to events by tensing muscles, raising the heart rate and increasing breathing. While it is hard to control all outside forces that cause stress there are strategies that can help to minimize the effects of stress.
1) Become aware of your stressors and your physical/emotional reactions to them. Recognize what you can change and if needed seek help in making changes in your life that will help to reduce the stress or the effects.
2) Take time for "you". Learn relaxation techniques; set time aside for a relaxing massage; soak in a hot bath, walk the dog. Establish a balance in your life. We all work hard today, but we also need to play. Plan some play time just as you would plan an appointment with your doctor, dentist or your child's teacher. Take out that day timer or palm pilot and set some "down time" a couple of times a week. It doesn't need to be huge blocks of
time. A short 10 minute break just for you can do wonders to restoring your sense of well-being.
3) Take time to exercise. Exercise is one of the most effective ways to manage stress. Exercise releases endorphins that promote a sense of well-being and relaxation. Be consistent with your physical activity. While the stress itself may not completely disappear, the tension and negative effects it has on the body will, leaving you feeling free to enjoy life instead of being burdened by the stress that accompanies it.
4) Maintain a healthy eating plan. Avoid nicotine, excessive caffeine and alcohol. Create a network of support among your family and friends. While none of us can control when and where stress will hit, we can control our reaction to it by developing some healthy strategies.
Till next time,
Narina
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