Stemmed from the Harvard Business Review’s Management Tip of the Day, I give you 2 tips to increase your chances of succeeding with your new diet.
- Be specific. Be precise about what you are trying to achieve and when you will do it. It’s not enough to say “I want to be fit and will work out consistently”. Write in your calendar the exact days and times so you can hold yourself accountable and have your diet written out to follow (including when you will have a “treat meal”).
- Focus on what you will do, not what you won’t. When trying to change behavior, it’s easy to get wrapped up in the bad habit. Focus on the substitute instead. If you want to stop munching, don’t dwell on the times you’ve caved to your cravings. Think about what you will do the next time you find yourself hovering over the pantry.
Thank you Michelle for sharing the Harvard tip of the day – you inspired this post!
Yesterday I was having moments of self doubt. Today, on my way to the gym, I told myself I was going to make it count. No long 60-second rests or scrambling my brain to decide my next circuit. I hit legs HARD for 30 minutes, then did 30 minutes of cardio. It was short, but it felt great because I maximized the time!! I didn’t walk to the showers thinking I could have done better.
Today was a spark of a feeling that hey…maybe I CAN make progress and maybe I CAN pursue optimal fitness and still have a life… 🙂
Makin it happen…makin it count…makin it work even when life has me up by my bootstraps…
Let’s do this.
I am eating clean and back on a workout schedule, but since work is taking priority over gym now I do not have quite as much flexibility. Still trying to figure out how to get it all in. I love 4:30am gym, but it only allows me about 1 hour to make cardio and/or lifting happen. So I’m trying to alternate days where I just do cardio or just do lifting. Still trying to sort out the schedule… I just REALLY like coming straight home after work and making dinner (instead of gym–>work–>double gym–>8:30p start dinner…ugh)
So then I was hit with a moment of self doubt today…
Can I get myself to my goals on my own?…do I need to have someone training me every day in order for my goals to become reality… :(…off-season is not as relaxed as I thought. Since I would like to compete again possibly I really want to be maximizing this time and improving my physique. Can I do this?…
Can I look like this?
Maybe after 3 weeks of being back on a gym schedule I will feel empowered again. I am currently in week 2, so I’ll rest the doubting thoughts and re-address this at the end of next week.
While I was training for my competition…
- I ate at regular intervals,
- no snacking in between and
- I didn’t eat till I was stuffed
- My food was portioned and
- going back for seconds was not an option.
Now post-comp, the world became a giant buffet table. I was allowed to eat as I pleased. Unrestricted. I didn’t gorge, but hey, nothing was off-limits. I ate till I was satisfied and recently noticed that I have picked up the habit of hovering in front of the pantry. Nothing appealing to me I walk away, but the problem is that I was hovering in the first place.
I need to remember my new rules and habits and not let myself forget them! If I let go, it will be a downward spiral and before I know it I will be looking in the mirror asking how I let that happen.
What I learned to tell myself: You worked so hard for those good habits! Post-comp, don’t let go altogether!
I’ll stop those sprouting bad habits in their tracks! Met with my trainer for a new nutrition game plan – here we go!
Before you decide to compete, you should definitely make sure you are prepared for the expenses. It is totally worth it, but don’t go into it uninformed. Everyone agree with me on that one?
I was plugged into a good *fitness community before I started and my trainer was very informative, so I felt very prepared and nothing took me by surprise.
They warn you it will be expensive, but let me break it down for ya…
- $$$$ Trainer – depending on how often you see your trainer and for how long you train with him/her before your competition this can be up to the thousands. Estimate between $50-80 per session
- $$ Posing classes – price varies, usually the cost of a training session or slightly less
- $$ shampoo and conditioner and exfoliating scrub (so your tan wont get splotchy) and lotion that you will blow through because you will be working out every day and sometimes twice (or more).
- $20 food scale
- $ per month you will need an average lifetime supply of ziploc baggies and foil 😛
- $80-150 per week on food
- $40 per month on supplements (protein, amino acids, liver, vitamins, glutamine, pre-workout drinks etc)
- $40-100 Massage
- $7.99 Half gallon water jug
- $100-$900 Posing suit – depending on how elaborate your suit
- $35 5″ clear heels
- $10-30 Miscellaneous jewelry
- $150+ Make up and Hair
- $115-150+ Tanning
- $45 Manicure/fake nails
- $25 Pedicure
- $100 Official NPC card
- $75+ Competition Entry Fee
- $100+ Hotel (+applicable taxes/fees) – even if it is local you will probably need to get a hotel unless you live close by, because there is usually a meeting in the evening, then you have to wake up EARLY for final tanning, hair and make up before the prejudging in the morning
- $20 Resistance bands to pump up back stage (it’s nice to have your own so you don’t have to wait and can even continue pumping while lined up before walking up)
- $250 Photo shoot (you’re in the best shape of your life, lots of people like to capture that accomplishment)
- $100-200 photo shoot apparel
- $10 Body scrub to exfoliate for at least a week before spray tan
Am I missing anything?
*fitness community: (1) Donloree Hoffman blog and community: BikiniorBust.com, (2) Fitness Spectaculars, (3) twitter, (4) Jerome’s gym, (5) Bodybuilding.com
I felt unshackled after my competition – I could make my OWN choices! I could wake up when I wanted to, sleep when I wanted to, eat when and what I wanted to eat!
But without the structure of a game plan I actually accomplished LESS in a day even though I had more time…I was confused about what I should do now…how am I supposed to eat…I felt pointless. Happy, but pointless. (I’m totally laughing at myself out loud as I write this)
After 2 weeks of stumbling around an awkward schedule and helter-skelter nutrition “plan”, I finally put my pen to paper and laid out a schedule. Ahhh…sweet freedom! How I miss you sweet structure!
This is me 2 weeks post-comp – as you can see I’m “swollen” from the yummy sodium I’ve been ingesting along with Donloree Hoffman and Susan Dowse size splooshes of milk in my coffee. Nonetheless, you can see on my face how happy I am – I love the added calories!
SECRET: One day while I was having a snack I was worried that my husband would think to himself “she probably should not be eating that”, but then he opened his mouth and said almost in laughter, “I can’t tell you how happy it makes me to see you eating! You’re always in such a good mood and when I see you eat I think to myself ‘it’s gonna be a great day!’ ” haha welp…we all know..prep will kill ya (and your partner too).
I realized last weekend that I was not drinking enough water. Started guzzling as much as I could but was not getting in as much water as usual. Over the week I was consuming about 1/2 gallon daily and every day increasing by a little. I’m now up to a gallon a day so this is right where I wanted to be with water intake. The bloating has continued to decrease and I’m seeing my body normalize – hooray! Took about 2 weeks, which seems to be pretty standard because most of my friends have mentioned 1.5-2 weeks for them as well this season.
The Golden Rule:Drink water! Eek!
2 things I learned in my post-comp weeks:
- Water is mondo importante. It is so worth it to indulge just remember to drink lots and lots of water!
- Pace yourself. I learned to tell myself “The food will be there, it’s not going to run away or become unavailable”, so I don’t need to feel like I have to gorge all in one sitting.