New Years Resolutions raise a certain feeling.
There was a lot of food during the holidays. I felt like I could hold myself back, but once the warm freshly baked smell penetrated my senses… there was no going back. Let’s face it, when the food is even more plentiful than the eating team, feasting becomes festive.
STEP 1) Create realistic goals
I don’t care if you want to lose 30 pounds, it’s not going to happen until you get real with yourself.
My Realistic Goal: Eat very clean for the next 26 out of 30 days (1 relax day per week), enjoy a plethora of healthy home cooked meals, and BURN OFF PURE FAT STORES.
STEP 2) It isn’t about what you can’t eat, but that which you CAN eat.
Too many people focus on what they shouldn’t eat instead of viking raiding the river of what you CAN eat. There are a lot of good foods out there!
My Eating Plan: Consume the following foods within a 30 day time period:
- Seven apples
- Two giant servings of Kale
- Broccoli for three days
- One salmon, prepared for a king.
- Raw Sauerkraut OR Kim Chi for 15 out of 30 days
- Fresh Kefir probiotic drink for 15 out of 30 days
- Whey Protein after workouts
- Leverage the power of spices to create my own lentil soup recipe
- Two grapefruits
- Quinoa 7 out of 30 days.
- Seven cucumbers
- Walnuts or almonds on 15 out of 30 days.
- Be flexible, quality produce goes on sale regularly
STEP 3) Get Movin’
Even if exercise didn’t burn fat, and even if exercise didn’t boost metabolism, I would still do it for the mental health benefits. Exercise has been proven to help your body adapt to stress, reduce risk of depression, and keep you motivated to eat healthy.
Now we just have to get up and out.
- Monday: Warm up with 10 minute treadmill, then Full Body Workout
- Thursday: Warm up with 10 minute dynamic drills, then Lower body workout, and flexibility
- Friday: Warm up with 10 minute treadmill, then Upper body workout, and flexibility
Wildcard: Add an additional FOUR days of cardio workouts, anytime in the next 30 days.
STEP 4) Track Progress, Adapt and Move Forward
Damn, I just ate a bucket of wild gooseberries with coconut ice cream and a bottle of gin. Can I forgive myself?
Recognize that we can’t be perfect. However, the ways in which we respond to “failures” can bring us closer to our goals than ever before.
Then, continue to hold yourself accountable by tracking progress.
My Method of Tracking Progress:
- Take full body pictures in two week intervals in order to track progress.
- Weigh myself at same time as pictures.
Assess: How much weigh did I lose? More importantly, am I preserving muscle and how much pure fat did I burn?
STEP 5) Mission Accomplished
I learn a new lesson every time I work on goals like this. More importantly, I create healthy habits that are valuable — so valuable that people pay me for my time.
Health is all about Lifestyle
Even though revenue can be generated from fitness expertise, my motivation is purely intrinsic. That is, I am driven from the inside. This is an indispensable trait that can be cultivated through mind-body connection and whole foods.