Tuesday, April 27, 2010

What it takes to look Sexy for Summer

Sexy is a feeling before it becomes a look and to get that feeling you got to be happy with your body and confidant in yourself.  Fitness is the best access point I know to get you both, otherwise you are just kidding yourself.  I've had major transformations in 10 weeks all the way to 1 year depending on when it all clicks for a person, but here is what it takesin 4 steps. 

1. An Inspiration Challenge
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Look, if you are not already in the habit of exercising and eating well, then you will not likely just feel motivated to pick up and commit to a regular workout schedule and eat well consistently for a solid period of time to make a difference.  What you need is inspiration and turn it into a goal that challenges and excites you. It has to personally touch an emotional cord with you, so you have to look at your fears and turn them into aspirations. Here are some thoughts to try to inspire and challenge you to commit to the program:
  • See your Abs again! (How long has it been?) or even go for Chris Evan's Abs?
  • Sculpt some Michelle Obama Arms. 
  • Get all new, fitting clothes and look hot!
  • Be the confidant person everyone compliments and cannot stop smiling.
  • Single: Get in sick shape to attract a healthy mate
  • Engaged: not much i need to say to women, but guys you still look fat in tuxes, so get it together men.
  • Married: Commit to spending time doing healthy activities (i.e. not just ingesting calories but burning them together too)
  • Kids: Return your body to pre-kid form (and that goes for men too, I've seen your baby bellies)
  • Erase medical issues/medication with exercise and diet.
  • Feel young and powerful
Whatever you come up with, repeat it again and again, tell everyone, write it on your Facebook, work space, cut out pictures, etc. 

2. Invest in Fitness not Fat
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Nothing in this world is free and it you want something you got to invest your time and money.  Yes Fusion's program costs more than a simple gym membership, but everything that has value has a cost and for what you are getting, the price is right.  Whether it is training, a retreat, or healthier fresh food choices, you should be ready to put some money behind your fitness and wellness priorities.  Just think about how much money you have put into getting fat and out of shape between the alcohol, the fancy restaurants, memberships that went unused, cable bills, etc.  My guess is things are out of balance.  Add up just a weeks worth of all those "fattening" luxuries and tell me that an investment in your fitness and wellness is not worth a fraction of that money.  It is not extra money it is just a reallocation based on healthier priorities.  This is the big test of how serious you are about truly being fit and healthy versus just talking about it while you eat some fast food.  This trade off will provide access to help on the lean fitness side while simultaneously reducing the fattening activity side.

Now if you are going to put all the work and money into something, you want to get results out of it.  Don't spend all your time on an elliptical watching Dr. Phil, or playing around on different weight machines that you happen to know how to use.  Work Smarter and Harder in Fusion Coached Cross-training Workouts.  Check out our before and after testimonials on the web page. These are the people that truly worked the program and got amazing results, some in as short as 10 weeks during boot camp.

3. Eating without the Extras 6.6 Days a Week 
    "the 90/10 Rule"

No matter what your fitness and body goals are there is no way to achieve them without eating clean and within your caloric target range.  This is the most common area for people to fall short, which negates their results, upsets them and kills their motivation to continue working out.  It is a viscous cycle and I see it all the time.  Eat well 90% of the time but allow yourself 10% non-compliance.  Now 10% is only 2 meals per week or 6.6 days per week and 1-2 missed workouts per month.
  • Throw out the crappy food in your house and office today.  If it is within reach you will eat it, and don't think your will power is strong.
  • Go grocery shopping each week and fill up with veggies, whole grains and lean proteins, include healthier quick snacks and sweets to satisfy you throughout the day.  It is about satisfying your hunger, not controlling it.
  • Food journal everything you eat and drink for a week, especially weekends and use an online application to determine daily calories. 
  • Prepare (I didn't say cook) meals for yourself starting with breakfast, see other PM bloggers for more inspiration.
  • Avoid eating out as much as possible and don't give yourself a free pass on weekends.  This might be people’s biggest failure so be tough with decisions.
  • When you eat out, no appetizers, pick entrees with lots of veggies, avoid butter and split deserts if at all.
4. Consistency Without the Excuses

New Fusion Cross-training LogoThe main factor in anyone's success is the consistency with which they apply themselves towards their program and goal.  It requires a deep down belief that almost nothing is more important than your fitness and wellness.  Do you believe this?  I really care deeply about my fitness and wellness, and with this perspective it makes maintaining my fitness easy.  Now in the stressful moments of our busy lives we sometimes forget our priorities until it reaches a breaking point.  We all have to learn lessons the hard way sometimes, however if you can truly set the belief in place, than the choices make themselves and the actions flow more naturally. 

Another issue is the all or nothing attitude, i.e. if I break from clean eating and my workout routine I just let it all go.  I like to say, “If you mess up, fess up and make it up before you _uck it up.” You’ve got to get back on the horse immediately and allow yourself some mental slack without all the guilt.  Nobody will be perfect, hence the 90/10 rule but get right back on track before you are derailed.

Lastly, I am going to tell you flat out what excuses are allowed and what excuses just show a lack of belief and creativity.  I mean do you really want to be that person with all the excuses?  The next time you mess up with your program, simply fess up, and make it up by cutting calories way back for a day, rescheduling workouts, etc.  Don't be reasonable as that leads to justification, be mathematical and go to great lengths to meet the program requirements!

Acceptable Excuses:
  • Sick - don't workout through a fever, but a sniffle shouldn't keep you down, just lower the intensity.  The blood flow might help your system.
  • Serious Injury - injuries are usually isolated and can be avoided with modifications, i.e. shin splints, elbow tendinitis, and such shouldn't keep you from exercising completely, just work around them.
  • Family Emergencies
Unacceptable Excuses:
  • Work Meetings - this is simply rescheduling not bailing altogether
  • Work Events - these do make eating clean more challenging but most places have at least 1 healthier option, salads, etc. and people will be impressed by your resolve.  If you get pressure to eat/drink crap, assess it’s source.
  • Travel - being an intrepid traveler myself I don’t accept this excuse.  Pick hotels with gyms or areas to go running, order food smartly and get up early if you have to.  On vacation you are in total control with no daily pressures so any excuse here is pathetic. There is always a way, you just have to care enough to look.  
  • Being Tired - sometimes we are tired because we haven't slept, so sleep, but many times we are tired because we never really woke up. Exercise unleashes energy and sparks your metabolism while cheap fast food choices make us feel lethargic.
In the end, consistency comes down to daily choices when confronted with the stresses of life so be careful as these choices add up quickly to take you in a new direction if not checked each time. 


scottdrakephotos said...

Good stuff about the mental framework. I know for me that when I think I'm not succeeding, it suppresses my ability TO succeed. I have begun working my attitude prior to and during my workouts and I'm starting to push past my latest plateau. Keep pushing us!


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