New Year’s Resolutions: Making them last!
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
- Aristotle
The thing about motivation, is that it doesn’t last. Motivation is an emotion. And like all emotions, it ebbs and flows.
So the first two weeks of January 2013 was exciting: Your new training program and diet was driven by motivation. Four weeks later, are you still relying on your motivation (emotion) to keep to your new routine? Or have you rather established lasting habits?
Here are some pointers on how to create lasting habits:
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Take on only one new habit at time – Do the 30-day test.
You can you triple your chances of success if you focus on just one habit change at a time. So get one habit firmly established first – Devote all of your energy to that, and then once it is firmly ingrained, start on the next one. Wait at least 30 days before introducing a second change.
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List your goals, then write down:
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What actions you’re going to take to achieve these goals
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Who you’re going to be accountable to.
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What obstacles you can expect and how you plan to overcome them
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What your rewards are.
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"A goal without a plan is just a wish." - Harry F. Banks
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Make an absolute, no holds barred commitment (with no option to quit!): Keeping your word to yourself is probably the most important aspect of lasting change.
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Get support from your partner/family/parents – particularly if you’re both working, so that baby-sitting and household chores can be shared.
"You can't manage time, you can only manage activities." - Earl Nightingale
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Log your progress. Simply writing it down on a daily basis helps you succeed, as this encourages you to be consistent and keeps you committed. In addition, get regular assessments.
"There is no such thing as an insignificant improvement." - Tom Peters
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Make yourself accountable to someone/something. Perhaps start a training blog, or commit to a personal trainer, or email a daily report to your dietician, or get a training buddy.
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Have a contingency plan to beat those inevitable obstacles! Be prepared - If you’ve failed at this before, think about what obstacle(s) derailed you previously, and then have a plan for what you’ll do if/when these obstacles arise.
“To hell with circumstances; I create opportunities.” - Bruce Lee
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Recognise the triggers that distract you from your goals. For example, going home first after work, instead of going straight to training; or grocery shopping when you’re starving.
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Start again immediately if you fail. Many people wait until Monday, or the 1st of the month to start again. Psyching yourself up is simply procrastination - Just start.
"The way you think, the way you behave, the way
you eat, can influence your life by 30 to 50 years."
- Deepak Chopra
From the makers of LeanPlex, your favourite high protein, low GI, low-carbohydrate meal shake, a NEW, effective FAT BURNER:
FAT-LESS
A great fatloss programme will not only leave you looking fantastic, but will enhance your overall health and vitality! Exercising regularly and following a well-balanced diet (see suggested eating plan below) are keys to your success. Three core areas for impressive results include:
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Increasing your metabolic rate,
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Stabilising your blood sugar levels
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Controlling appetite and having fewer cravings.
Fat-Less is a blend of natural herbs and extracts that will support your fatloss programme:
Garcinia Cambogia has been used for centuries by Ayurvedic healers as a natural appetite suppressant and digestive aid. But, it's only recently become known for its potential ability to slow fat storage in the human body.
Green Mate contains four standardised components - caffeoylquinic acids, triterpenic saponins, caffeine and theobromine. The saponins produce the fat burning activity leading to weight loss.
Citrus Aurantium (aka known synephrine). Synephrine has become referred to as ephedra's "calmer chemical cousin" because it increases the body's metabolic rate or ability to burn calories, without producing negative side effects on the central nervous system and the cardiovascular system.
Green Coffee Bean promotes weight loss, according to new studies on compounds that are naturally present in the beans. The discovery mirrors earlier research on green tea, which was found to slightly increase metabolism and to speed up the body's ability to burn fat. Green coffee appears to have a more potent effect.
Cha’de Bugre is a natural appetite suppressant that increases energy and alertness. It promotes sustained fat metabolism. Because of Cha’de Bugre's great ability to suppress the appetite, most people feel satisfied after eating only a small amount of food.
Cinnamon Extract. Cinnamon is an insulin potentiator, thereby reducing blood sugar, which makes it a potential help in the war against obesity, insulin resistance, sometimes known as "prediabetes," and the "Metabolic Syndrome."
Coleus Forskohlii. This works to assist weight loss by breaking down fat deposits and preventing production of adipose tissue. Coleus also mildly stimulates the metabolism by supporting thyroid function. Forskolin is the active constituent of this herb and is the only plant derived compound known to directly stimulate the enzyme, adenlylate cyclase, and in turn, stimulates cellular cyclic AMP which boosts metabolism to assist weight loss.
Suggested Eating Plan to cut Bodyfat, Support Lean Muscle Tone and Increase Energy!
UPON WAKING: 2-4 Capsules of FAT-LESS
Training: A combination of Resistance Training and Cardiovascular Fitness
Resistance Training: Traditional Weight Training or Super Circuit (a fast workout for hectic people). My personal favourite is Russian Kettlebell Training and Boot Camp!
Cardio: Include high intensity sprints - Such as Tabata Sprints! Do challenging and varied types of cardio training.
Breakfast:
- One medium bowl of unflavoured original oats – (not the flavoured or caramelised type - as these are very high in hidden fats and sugars)
- Or 1 Whole or 3 Egg whites if you prefer – boiled or poached - or if you don’t have time, simply add 1 scoop of LeanPlex to your Jungle oats and skip the egg – the LeanPlex will replace the protein in the egg and will give you everything you need
- One fatfree AND sugarfree yoghurt. You can add the yoghurt to your oats for flavour – without having to add honey or sugar.
Midmorning:
- 2 Scoops LeanPlex with water or fatfree milk
- 1 fruit (Optional)
Around Lunch: 2-4 Capsules of FAT-LESS
Lunch:
- One portion (i.e. size of your fist) of skinless chicken, lean red meat (STEAK), or fish (Salmon is best!)
- One portion potato or sweet potato, brown rice or butternut / pumpkin / squashes etc - see list of low to medium glycemic carbs on the list of "Good Food Choices"
- One generous helping of extra virgin (cold pressed) olive oil or flaxseed oil
- Large portion of steamed or raw - or close to raw - veggies or salad
- (Cook double quantity night before, chop up for easy eating during a busy day & pack into lunchbox for the next day).
- 2 Scoops LeanPlex with water or fatfree milk
- 1 fruit (Optional)
- One portion grilled skinless chicken, or lean red meat, or fish
- Large portion of green leafy veggies with extra virgin olive oil (cold pressed)
- Small portion of starchy carbs - Choose starches from the earth - such as sweet potato, potato, butternut. (Man-made starch - such as pasta, or bread is not the most nutritious choice)
- Drink 750mls water per hour during training
- Make sure that you are taking in protein and a small portion of carbohydrate every 2 to 3 hours.
- Be sure to have a serving of starchy carb at lunch time - sweet potato, brown rice etc
- Include as many different coloured vegetables and / or salad in at least 2 of your meals.
- Be sure to include some olive oil or flaxseed oil, at both lunch and supper.
- Get 8 hours sleep per night.
- Avoid or restrict alcohol - This has a highly estrogenic effect on both men and women!
- Have one "free" meal or one "free" day per week - such as Sunday
- Stay patient and be consistent with your eating plan and training programme.
