When getting started on a challenge, program, life change etc. some people can get frustrated about the process. Either it's too much work, results aren't instant or there is a deep down fear of not winning or doing what you set out to so reverting to old habits or not even adopting new ones tends to happen....then at the end of it all the change that was being sought never really materializes. Sometimes that actually looks like the person is intentionally railroading his/herself.
It may seem weird to you if you are one of these people that feels this way, but the thing is that it is really quite common.
Whether you're blocking your own shots, sincerely having a hard time doing it or making a good go of it I feel it is necessary to remind you:
IF YOU DON'T CHANGE WHAT YOU ARE DOING YOU WON'T GET THE CHANGE YOU ARE LOOKING FOR.
Take it day to day and try to make at least one positive change per day- remember, it's QUALITY not quatity that makes the real differences.
It seems like food should be "common sense", but with the diet/nutirition scene trying to get rich it is hard to decipher what's what these days.
I know that some may think I'm a bit kooky on my thoughts on food, especially carbs. I think though that my viewpoint has a good basic underpinning.
Carbs- The less refined the better, if you can pick it and eat it.... well you're good to go.
Protien- Meat baby.... our best sources of protein either had a face or were intended to.
Fat- Well, this is probably my least understood area (and most people I think) but try to limit Omega 6, make sure to get wild meat regularily (or else get some omega 3) and whenever possible use coconut products. And saturated fat in your food will not kill you.
Carbs:
How do I focus on quality with carbs?
Here is a sample progression from what I feel is a less good choice to a more ideal choice (note all choices have an equal content of carbs - 10g)
1. 2 TBSP of Ketchup - 1/2 c of Salsa (brand dependant)
2. 1/2 slice of bread - 1/2 Apple - 3 c of broccoli
3. 1/5 c of rice - 1/3 Banana - 1/3 c of baked Sw. potato - 20 c raw spinach (3.5 c cooked)
.....
I know for me, if I am going to eat I want to eat a bunch and get full. Now to some degree I know I should teach myself to take it easy at times but the reality is that when you eat say 90% of your meals with only veggie type carbs then you are laughing. It is extremely hard to over-eat veggies.
So, are you wanting change? Well let's make some change in the quality department. Why starve when you can eat well and enjoy the benefits of all the added nutrition in the rainbow of veggies in the store??
For the rest of this week, work on breakfast and lunch. Take a look at what is getting put in front of you and make a decision to cause change-
TRADE UP FOR VEGGIES!
How's the workout dept. going? Here is something for you if you need it:
A1. Back Squat; 5,5,5; 2:00 rest
A2. While resting go and do as many chinups in one set as you can (no bands, if needed do 10-12 with feet on a bench)
B1. Bench Press; 5,5,5; 2:00 rest.
B2. While resting do One Arm DB Rows; 10,10, 10
C. Deadlift; work up to one heavy set of 5 reps.
Time left? Bike/Walk/Row at conversational pace for 5-10 mins.
Get a good stretch.
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