I Can, I Will, I Am!
Posted Aug 5, 2008
I Can, I will, I Am!
Achieving sound health and fitness isn’t as difficult a process to understand than it is to master. There is no shortage of what & why information out there to educate you on how to achieve a healthy lifestyle, the challenge is the accountability wrapped in the how.
1st fact. It’s 100% in the attitude. I would like you all to write out the following
I Can
I Will
I Am
Put this mantra on your car rear view mirror, bathroom mirror, fridge door, office computer and keep saying it to yourself for 90 days. Human beings are conditioned to be lazy (mainly because there is multi millions in repeatedly telling us the message so we will purchase someone’s product.) You will feel like giving up. Don’t. You will feel like you can’t – you can. Use this opportunity and support to eradicate the excuses from your old school repertoire.
2nd fact. Weight management is as simple as output vs input. If you consume more energy than you are expending – you will gain weight. If you expend more energy than you are consuming, you will lose weight. Think about that on a daily basis and ask yourself – am I up / down or neutral on my intake / output ratio? This is why you need a heart rate monitor which can tangibly tell you how many calories you’ve burned over a period of exercise. When you get yours, type in heart rate monitor in the search for instructions on how to set it up. Once you see how hard you work to take it off, you may get a little smarter about the choices you make to put it on.
3rd fact. It’s not all going to happen at once. It takes a long time to develop poor habits and similarly, it will take some time to develop healthy habits. The bonus, is that you have a) support and b) accountability through MyPypeline resources. The more you embrace the support, the quicker trajectory to success. Do not sit on any questions. Ask them immediately!
4th fact. When thinking health and fitness, think about it in the following areas.
- cardiovascular – actions that strengthen the cardiac (heart) muscle.
- strength training – actions that strengthen the muscles and ligaments, enabling the body to function on a daily basis.
- flexibility – actions that facilitate the recovery of the strength training muscles.
- nutrition – actions that provide fuel for your body to function at a high level.
· the majority of the workouts you will incorporate into your regime combine all 3 of these elements – cardio / strength & flexibility. Circuit style.
· However, nutrition is EQUALLY as important and needs to be understood in order to achieve success. It is normally one of the last habits to change, because it’s so closely affected by emotional influence.
Nutrition advice [general]
- try to consume the least amount of unhealthy foods on a daily basis. If a food you are about to eat does not bring you tangible nutritional value, do not let it interfere with your healthy lifestyle. “but it’s so hard to eat healthy”. Sourcing & prepping healthy foods is as easy as sourcing and prepping unhealthy foods . Your respiratory [lungs] and circulatory [heart] are your body’s engine & protein / carb’s and a little fat are your gasoline. Would you fill your car tank with sugar? How well would it run on oil? How far does your car get running on empty? When does your car perform it’s best. Exactly, so start treating and eating yourself respectfully.
- breakfast is king / queen! Cannot tell you how many times overweight people confess to not eating breakfast. It is single handedly the most important meal of the day because it provides your fuel for the day. When you don’t eat and then try to work – you’re body goes into safe mode where it stores fat and eats muscle mass to survive. Fuel it up at the beginning of the day when you need the energy and not at the end of the day when you are famished, overeat and then all the calories can’t be used, so they are stored – again as fat. "but i don't have time" Right, you are sooo busy chasing being a great parent, or awesome employee, boss or friend that you aren't willing to actually be the example you talk about. Stop being a windbag! You are about to head into type 2 diabetes (if you are lucky and cardiac arrest if you are not, so newsflash - you no longer don't have time!) You must eat breakfast and to make it simple, for the next 90 days – here are 5 breakfast options to chose from. Simple: don’t deviate from these 5.
1. 2 egg’s, toast with pb, glass of juice & fruits
2. 1 serving of cottage cheese, 1 bowl of dry cereal (no sugary stuff), juice
3. 1 bowl of oatmeal, 2 pieces of toast, 1-2 pieces of fruits.
4. 1 large Smoothy shake [berries, juice, ice and a protein supplement]
5. Yogurt, fruit, 1 bagal with cream cheese, juice or water (this is the only light version)
- 2nd biggest meal is lunch. Again, providing energy & fuel when it’s needed most. For all those who just “don’t have time for lunch” by a Tupperware container, and pack the dinner leftovers for next days lunch, or think about 1 of the following options.
- Soup, sandwich and water – easy to get at any deli for a working person.
- Salad, salad, salad – with the protein on top (eg: chicken breast)
- Fish & pasta – again if you are eating out
- *think about what you would eat for dinner – and eat it for lunch.
- smallest meal is dinner and it includes 1 portion of protein (no larger than the palm of your hand), 1 serving of grain & starch and 1 serving of vegetables. Put the following options into your weekly rotation for the next 90 days.
- Fish, rice, vegetable * 2 days
- Pasta – with fish / beef / chicken element if needed, salad or vegetables included or on the side
- Steak / red meat, potatoe, and salad
- Chicken, rice / pasta (side) with vegetables
- Salad / stirfry – all ingredients in it already – quick & easy.
- *this rotation includes the weekend
- off the dinner menu is any fast food outlet, deep fried anything, pizza (unless home made & thin crust), deserts, etc ect
- for every glass of alcohol you consume – 1 glass of water please and on that note, at least 3-5 glasses of water every day. With the coffee I’m only imagining we consume (have to get the energy from somewhere if we aren’t properly ingesting it), I could only imagine how dehydrated we are.
Eating habit musts
- Serve your children the same meals you eat. Children are not old enough to negotiate and given the opportunity, of course they will vie for something with sugar. When giving options, you say, you can have the yam or the potatoe – which would you like. If they say neither – that’s not an option. If they don’t eat – you say fine – but they will not be snacking on anything else (because you are about to evict that from your shelves)
- Eat at least one meal with your family and talk during this meal – this is healthy habit forming behavior!
- Get rid of the following from your house [immediately] and do not bring it back into the mix for 90 days. *I would like to see a picture posted in your pype with you dropping a box off at the local food bank, or throwing in the garbage (20 points) and if you are uncertain what could & should stay and go - ask me. If i see these on your log (which of course you are going to be honest about - for YOU), you will hear about it.
- Ice cream
- Cookies
- Pastries
- Any sweet toppings you may pour on things to make them “taste better”
- Pop
- Chips
- Craft dinner
- Sugar cereals
- Frozen chips / pizza’s etc
- And anything else that has zero nutritional value!
- In it’s place we will insert
- Carrots
- Celery
- Apples
- Oranges
- Water
- Rice cakes
- Popcorn
- Oat bars
- Oatmeal
- Cottage cheese
- Cheeses & crackers
Each week we will provide tips and examples leading to and during the contest. Some will be based on my experience, but most will be based on questions from yourselves. Let me know you have read and understood this communication and letme know if you have questions?
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