You have been executing a plan for 2 weeks now. You are likely doing the same workouts on the same days. Now is the time to change things up so that your body doesn't adapt. Normally I don't recommend changing things up until 4 weeks, but because of the challenge you are going to change things up today!

How To Change

If your weight workout has you doing:

Lat Pulldown (back exercise)
DB Chest Press (chest exercise)
Lying Leg Curls (hamstrings)

Starting today it will be:

Bent Over Rows (back exercise)
Incline BB Bench Press (chest exercise)
Seated Leg Curls (hamstrings)

You change things by inserting different exercises in place of the exercises you were already doing. You change things by switching up how you get your cardio. If you've been using mostly the treadmill it is time to change to another piece of equipment.

Related Posts:

• No Related Posts

Reassessment is a necessary evil in all things that involve goals. When we first set goals we tend to over extend ourselves. The only way to know this is to create the plan, execute the plan, review the results and revise the plan as necessary.

You already created the plan and began executing the plan. Today we review and revise as necessary.

In order to do this, you need to accurately review your results so far. When I say “accurately” I mean with a critical eye. You can't let your emotions take over here. You have to be brutally honest with yourself. Excuses need to be set aside. Any issues you've had need to be thought through and you need to revise your plan to consider those potential issues in the future.  Your overall goal should be to get a minimum of 80% compliance to all of your goals. So where do you start?

I want you to go through the following questions and then make the adjustments necessary.

Are you eating clean 80% of the time?

Are you eating enough?

Are you planning your meals ahead of time?

Are you exercising at least 3 times a week with weights?

Are you getting at least 4 cardio sessions in a week?

Are you making excuses for yourself–whether real or imagined?

Now take those answers and get to work fixing your plan.

Not eating clean 80% of the time? Set a goal to eliminate one of the cheat meals you've been having. Thus, if you completely slipped and have not been eating clean at all, start out by eating one clean meal today.

Not eating enough food? Up your calories by 5% each day until you hit the number you should be at and then stick to that.

Not planning your meals? This is the biggest mistake you will make and your only possible correction is to do the planning.

Not exercising at least 3 times a week with weights? Add 1 day of weight training this week and another next week, and so on, until you hit this goal. Do the same with cardio.

Making excuses for yourself? Unless you are physically incapable of exercising all excuses are just that–excuses. If you really give it some thought you will realize that the excises are not valid. Simply don't allow your excuses to keep you from your goals.

Revise your plan and get back to working hard!

Related Posts:

• No Related Posts

You have completed 2 weeks of the challenge! It is now time for you to celebrate! You've done something most people do not do–you've already stuck this new program out for 2 entire weeks. It is time for you to think about the good things you have changed and celebrate those. Today is not a day for thinking about the negatives. We all have places we fall down and that is fine. Today is about remembering the positives and patting ,ourselves on the back for those.

Think back two weeks. What has changed? Are you exercising now? Are you making smarter choices? Are you aware of the choices you should be making? Have you learned anything new about approaching health and wellness? Have you learned anything new about yourself?

CELEBRATE THOSE THINGS!

Life is too short to keep focused on the things you didn't accomplish so far. Remember that when you started this challenge you set some goals. You set up a plan for accomplishing those goals. You started making changes to make those goals a reality. That's why you should be celebrating the changes you DID make. Enjoy them! Tomorrow we are right back to work!

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

Related Posts:

• No Related Posts

We are fast approaching the end of week 2 and I wanted to let you in on a little secret. It is not something earth shattering or mind blowing, but it is something most people trying to lose weight don't realize. What is the secret?

You don't have to be perfect!

When you are changing your eating habits, aim for 80% compliance. This will give you close to 1 meal a day where you don't need to be compliant. Can you perhaps see why the reality of losing weight is that it isn't as hard as everyone makes it seem?

Exercising 4 days a week is more than enough to get the weight off. If you aim for 7 and you manage 4 you have accomplished a very important goal. This is why I always tell people the same thing.

Stop making it harder than it is!

Stop killing yourself with exercises you cannot handle. It is OK to lift less weight than your friend. Everyone is at a different spot. Don't make it harder than it is. Stop worrying about the bread you ate at lunch, it is not going to derail your weight loss efforts.

Keeping things simple makes it easier to stick with. Baby steps get you to your goal just like giant leaps do. It is easier to string together a consistent group of baby steps than it is to string together a consistent bunch of giant leaps. Think that one over.

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

Related Posts:

• No Related Posts