Greetings to all those who are Livin' Large at JPF!
The weather has been warming up nicely here in Oklahoma. I have been enjoying my daily walks to work at the hospital. There is just something about this time of year that really energizes me. Don't get me wrong, I like my walks in the woods in the fall, but this is my season.
If you haven't done so already, now is the time to decide and make the commitment to a healthy rest of your life. Thats right, I said "rest of your life." If that is a little tough to wrap your head around, how about the rest of the year? Month? Week?? Come on, you can do it.
People tend to do make decisions and set goals around New Years but as the months rock on they forget about these commitments. Now is the time! Set some goals, make some plans, and get into action.
Here are some tips to help you along the way.
1.
Have a plan AND stick to it. Yogi Berra once said, "you have to be very careful because if you don't know where you're going, you might never get there." Those who have been most successful in reaching their goals have had a plan. You need one too. Start today and
map out your nutrition and fitness plan for the ENTIRE summer. (Note: Your plan should be evaluated every 2-3 weeks and may need some tweaking but plan for success anyway) Be sure to include a plan for "food support systems" as Dr. Berardi mentions
here. If you need some help, there is an abundance of resources available all at your fingertips. Just Ask!
2.
Use a 90/10 Philosophy. This mentality has been popularized in the past several years by many of the world's greatest nutrition minds because IT WORKS. The idea is simple: adhere to your plan 90% of the time. For the other 10%, feel free to deviate. Simply calculate the number of meals you eat in a week and multiply by 10%. This will give you the number of meals you can plan to "cheat" on. If tragedy or an office party strikes, you are prepared. Be sure to factor these exceptions into your weekly considerations.
3.
Don't try to boil the ocean. After you have created your plan, tackle things one day at a time and one workout at a time. Ask yourself what you can do to enjoy the process of what you are setting out to achieve. Don't allow yourself to become overwhelmed or angry for too long. Institute a 3 minute rule. Feel whatever you want to feel for 3 minutes and then move on. Focus on accomplishments and progress no matter how seemingly insignificant. Try not to simply pay attention to a number on a scale. Consider how you are feeling. Do you have more energy? Can you perform daily tasks or exercises more easily? Are your lifts and training sessions improving? Don't dwell on any mistakes you might make just get back to work - don't let a momentary lack of discipline derail you from success.
4.
Seek out a Sidekick. Sidekicks are not only for comic book characters. We all need someone we can turn to in a time of need. A Sidekick can prove to be an exceptional source of encouragement and accountability. This sort of relationship has been shown beneficial time and time again. Find someone. Find a group. Make it happen! Consider this: There is a Super Hero inside of you.
5.
REC out. Take one hour each week and do something you find Relaxing, Energizing, or Creative. Recreation is important. Maybe you'd be interested in doing some gardening, shooting some hoops, taking a walk in the park, or picking up the guitar you've been neglecting. This is also a good opportunity to learn new things, read new books, meet new people. No matter what it is reserve 1 hour to do something purely enjoyable.
This is going to be the Summer of Someone....why not let it be YOU? I am interested in your plans. Feel free to share with us, ask questions, or otherwise lurk.
Until next time.... LIVE LARGE!
Newman