Week #2:

Accountability!

    Two weeks in and so far, so good in terms of small improvements and staying on track. As you can see, and some of you have eluded to, being accountable for what you eat, when you exercise and how you record things is a great way of remaining consistent and ultimately achieving your results. This weeks advice is about tools, outside of your own personal trainer that can help keep you on track.

daytimer. A day timer / planner is essential in terms of structuring your week and specifically your exercise appointments. You should consider your time / exercise time like an appointment that does not get missed – regardless of what comes up. It’s as important as your child’s medical check up. For myself, I sit down every Sunday and plan the week on a simple excel sheet – I’ve attached a sample segment as an example. As you can see I plan each hour inclusive of when to relax. Some say that’s too rigid – I assure them I would be 1/4 as effective if I did not.
goals. Short term, long term, realistic, smart, tangible goals are the key to bringing validity to your pursuits. Again, weight loss isn’t just about numerical pounds down, it’s about lifestyle management and just like getting in a car to venture from point A to point B, if you have no idea of what or where point B is, you are likely never to arrive. Sure people put 10 pounds by x months as a goal, but remember we spoke about events, making it through a workout without stopping, burning x amount of calories through the workout or day as great goals. I liked XX’s goal of being a good example to his kids – but how is that quantified? By taking his kids on active fitness journeys with him (which he plans and does).
heart rate monitor. Team. If you can’t make the time to go out and purchase a HR monitor that tracks your calories by the end of this week – please call me and I will have one for you by Friday at my cost. You input your personal metrics, find your zone and then away you go. It’s so easy and seriously like having a full time trainer for a 1 time cost. Some people think they are really kicking it only to find out they haven’t even entered their personal heart rate zone (the ideal zone for fat burning), while others are above the target heart rate and doing themselves more harm than good. The heart rate monitor eliminates ALL guesswork from this process and tells you exactly what you’ve burned and exerted. You should be posting this on your pypeline walls and challenging yourselves to burn more than you are taking in!
a coach / a friend. Someone who will call you out when you’re veering off track or hold you accountable. For 10 more weeks that’s myself and as you can see, you are each getting a little more personal feedback on some of your exercises & meal choices (good and bad). Excuses aren’t a part of my game – I work multiple jobs, have children, travel, oversee employees – all the goods stuff we all do and balance that with a healthy lifstyle. I’m no better, no smarter than you – I simply have more experience doing it for a longer time. What you receive is coles notes on bypassing the mistakes I made so you can accomplish your goals faster.

This week I want to see.
you all with a hr monitor (you get it – or I get it for you)
calories burned per workout on the walls
no missed workouts for the week – 3 each!
a picture of I CAN I WILL I AM somewhere in your personal space posted on your walls.
no crap food for 7 days (starting Tues)

And I want you to weigh yourself This Tues and next Tues and just see what happens. 7 days folks – a little test to see how dialed we can be when we are focused on it. Even with school starting, this can be accomplished but it will take today as a day of planning!