Last week we looked at setting goal for the summer, now it’s time to discuss sticking to your game plan, how to manage trouble, and how to succeed.
The best way to stick to your goal is to make sure you are doing everything you can to take steps towards it. Every time you make a food choice, decide to workout, or to skip a workout, you need to analyze whether or not you are getting closer to the goal, or not.
The first thing you should do is take a before picture, preferably in your swimsuit. These pictures are for you to see where you started, and hopefully see some serious change when you finish.
The second thing you need to do is monitor your progress. If you aren’t tracking your progress, how will you know if you are getting any better?
I track all my workouts, my times on cardio, and my weights lifted. You need to be progressing in some way. A few ways to track progression are:
- Time it takes to run/bike/swim X distance
- Amount of weight lifted on any given exercise
- Amount of reps completed
- Body weight
- Waist circumference measurement
These are just a few, but by investing in a $2.00 notebook to track, you can really monitor your progress.
When Trouble Strikes
One of my favorite sayings is, “When you have a bad thing happen, do you treat it like a roadblock, or a speedbump?”
Do you let bad things stop you completely? Or do you get over it and keep on trekking forward?
One of the best things to focus on are the days where you don’t have motivation, or maybe don’t make the best nutrition decision. Say you eat a less than stellar breakfast. Are you someone who says “Ah, screw it, I will do better tomorrow” – and just eat terribly the rest of the day? Or do you realize you are human, you ate something less healthy, but get right back to eating healthy at your next meal?
You need to realize that we cannot be perfect. If you have the all or nothing approach, you set yourself up for greater failure. Reflect on bad decisions, and move on, and get right back to it as soon as possible.
The days where you know you should workout, but just don’t feel like it can be the worst.
Grab your gm stuff and just do it. Once you get moving, 99 times out of 100 you will feel better once you get going. Always remember, doing something is better than nothing.
Even if you can only get in 15 minutes, you can get a lot done. The workouts I send out on Fridays are meant to be high intensity circuits that you can find time for during the day. Get the work done, and your body will thank you in the end.
I find that people often give their future selves too much credit. By saying “Oh, I will do better tomorrow” or ” I will get back to it tomorrow” we are giving ourselves too much justification to cheat or fall off plan. Avoid this, and get to the work you know you need to do today.
Grilled King Salmon with Tomato-Peach Salsa
1. Preheat grill to high heat.
2. Combine first 8 ingredients in a bowl; add jalapeño, if desired. Sprinkle mixture with 1/4 teaspoon salt; toss gently. Sprinkle fillets evenly with remaining 3/4 teaspoon salt and black pepper. Place the fillets on a grill rack coated with cooking spray, and grill for 10 minutes or until desired degree of doneness, turning after 5 minutes. Serve with salsa.
**Pair this up with a vegetable, or if you need a little more carbs, pair with a rice dish**
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Stay healthy my friends,