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Holiday advice

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With the holiday season upon us everyone is concerned about their diet. They worry about going off their plan. However, this time of year should be no different from any other time of year.

Most experts will tell you that the road to long term nutritional compliance is paved with cheat days. Every so often we need a cheat day to help us stick to our plans. A cheat day is something to look forward to.

You should handle the holidays the same way. Plan your cheat days for the actual holiday. This will enable you to partake without feeling guilty. Don't drastically change your plans because of a holiday, simply insert cheat days strategically.

Knowing that you can partake of holiday meals without guilt will keep you focused on your goals. Give it a try. You will quite possibly find a great new approach to nutrition.

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Get Through the Holidays

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The Muscle Building Fat Burning Video Blog #115
November 30, 2009

 

 

  


What's on my mind today?

Day 767
Day 77 of 995

Today’s video contains a discussion about my current body building situation and how I am doing with that.  I also discuss my carb cycling strategy and why it is working for me.  I finish off by giving out a great tip on how to stay compliant and get through the holidays.

Please note that I have drastically changed the blog this time around.  Pictures will get published one time per week on Sunday.  I will also give a recap of my training for the week on Sunday as well.  You will see daily videos posted along with a very brief commentary on what is contained in the video.  I hope you enjoy the new format.

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Slow and Steady

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Not that long ago I write on this blog about the importance of setting very short term goals. I spoke about how to put together a string of small victories that would lead to larger victories.

The “No Soda” Goal

I started taking that advice 3 weeks ago. I set a goal to eliminate soda and juice from my diet. I don't drink alot of soda, but wanted it gone as a symbol of my resolve.

Setting the Short-term Goal

I started out by setting a goal to drink nothing but water for an entire day. I went to work making that a reality. After one day of just water I changed the goal to be that I would only drink water and I'd drink at least 1 gallon. When that wa accomplished I just kept adding another day to the original goal. I am now 3 weeks in and I have not had any soda at all.

Less Temptation

This approached helps tackle temptation. Anytime I feel like drinking soda I remind myself that I just need to make it to the end of the day to accomplish my goal. I then have the resolve to make it all the way. There is simply less temptation with this approach because you can always make it to the end of the day. Imagine what it would be like mentally if you had to last another 4 days?

Victories Strung Together

By taking the small victories and stringing them together you achieve bigger things. It happens without you realizing it.

Help yourself out today and set smaller goals. Your achievement percentage will climb as a result.

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Your Destiny

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Many people go through life with the attitude that they have no control over what happens to them. They feel like “life happens” but that couldn't be further from the truth.

Design Your Destiny

When you want to change the course of your life take comfort in knowing that you can change things by taking action. By considering where you are and where you want to be you cam set goals that will take you to the place you want to be. You are designing your destiny.

Proclaim Your Destiny

After you have designed your destiny you are going to want to publicize your goals. Let people know what you are attempting to do. Put yourself out there.

Hold Your Destiny Accountable

After publicizing your destiny you can then recruit people to hold you accountable. I do this via my blog, Facebook and Twitter. When others hold you accountable you are more likely to hit your goals.

Don't Give Up

Once you've planned it all out and put it into action, do not give up. No matter what happens you should continue to push your destiny in the direction you want it to go. Perseverance will pay off in the end.

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Dealing With Distraction

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Today I went to the gym to get a cardio workout in on the bike. I brought my heart rate monitor with me. I was completely unaware that the battery on it was low, so I was unprepared for what happened next.

Technical Difficulties

As I started my workout the reading on the heart rate monitor was at 00. I remember thinking “Either that's wrong or I am actually dead as I pedal this bike.”. As I knew I was not dead I set out to fix the problem.

Problems Distract Us

I pulled out my iPhone and did a little research. I tried resynching the monitor with the sensor strap to no avail. I reset the monitor. Nothing worked and that was starting to include my workout. I was not keeping up the pace that I had planned.

Focus for Fierce Intensity

I began to realize that this distraction could destroy my workout time. I took the monitor off my wrist and set it in the tray next to my water. I began to focus on the task at hand.

My mind became consumed with the goal I had set for the session. I noticed an immediate improvement in my workout. My goal was now at the front of my mind. Nothing was going to get in my way.

Redirect Before It Is Too Late

I learned a valuable lesson that I want to pass on to you. When you find yourself going astray, immediately redirect yourself. Do not tolerate the deviation. There is something about a fast correction that keeps the brain on task.

Had I continued to fuss with the distraction I would have completely lost focus. My brain would have prioritized the distraction ahead of my goals.

Habit Forming Focus

If you let something continue it soon becomes a habit. This relates to both positive and negative habits. If your goal is to lose body fat and you fin your nutrition slipping, correct it at once. The longer you wait the less likely it will get fixed. Prioritize your life and the important things will get done.

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