Scott’s long term goal: Ripped 6 pack abs by April 1st (no joke)

I reached all my daily goals yesterday except for taking the 10 minutes to relax and focus on taking deep breaths. I can’t believe that I actually forgot to do that. I should have read my daily goals before I went to bed.

Scott’s goals for the day: I’ll be riding the stationary bike while on a conference call and I will follow that up with a 10 minute quickie workout.

Once again I will focus on natural foods, but my biggest nutrition goal is to not have any beer after my hockey game tonight. I got into a bad habit with that this season and it’s time to eliminate it and replace it with a better habit.

Hold me accountable to these goals and give me heck for not following through with my daily goal from yesterday of focusing on deep relaxing breaths.

OK, now it’s your turn!

Linett, how was your fitness class? Did you drink 5 glasses of water?

Meredith, did you stay off the computer after 3pm? Did you make it to the store to buy healthy breakfast and snack foods?

Cat, did you follow the eating plan? Did you start your food journal?

Vicki, did you stick with the nutrition plan? Did you manage stress better?

Marylin, did you stick to your eating? Did you take care of all 4 mini workouts? Did you drink 4 liters of water? Did you go to bed on time? Did you do yoga/meditation before bed and have a restful sleep?

Marc, did you stay under 1800 calories? Did you run yesterday?

Pattie, did you strength training in the am, run for 45-60 minutes, follow the food guide, use a food journal, call your ‘health coach’ to sign in, and weigh in for the BL?

Vania, did you Exercise drink 8 glasses of water, have 4 or 5 healthy meals, keep your nutrition in accordance to your goals, keep a calorie deficit whether it be by eating less or exercising more, prepare foods in advance, get up at 6 am, and write down all your progress in your diary?

Gail, did you add 40 minutes of cardio after each weight session, walk 60 minutes along the foreshore in the evening, not consume alcohol, consume between 1000-1200 calories, drink 3 litres of water, do the 100 squat challenge?

Jesse, did you workout and drink water?

Cheryl, did you avoid binge eating yesterday?

Alright, let me hear from you. Share your comments in the box below.

Keeping It Real,

Scott Tousignant

I cannot stress enough though how great it felt to throw that food out. Just because my son didn’t want it, didn’t mean that I had to eat it! Who am I helping by doing that? I was always told not to waste food, but I am not the one that needs it. By eating it, this does not help people that lack in food.

Next time you have food in front of you, and you are not hungry…please don’t eat it! It’s is a great feeling to be conscious and in control of your behavior. I dare you to toss it. Then tell me how great it felt.

Have a good one,

Angie
ISSA – C.P.T.

I dare you to

When I think of the word holiday, I think of family, friends, and lots of yummy foods. The majority of people think, “Oh, I’ll eat my heart out over the next few weeks, and then I’ll start eating well in the New Year.” I always think, “Why wait? Why not start right now?”

Having partner support will only skyrocket your fat loss success. With your partner onboard with you, you will have the added benefit of someone that understands what you are going through. You can share your goals with each other. You can be that source of inspiration when one of you needs the extra boost to stay focused. You will share that many more like-minded activities that can only bring you closer together.

Over the holidays Scott and I plan to help each other stay focused on our fitness goals in several ways that I want to share with you:

1. Before bed, we will go over our ‘action steps’ for the following day. These are the 2 or 3 things that you want to accomplish the next day. For example, do cardio in the A.M., eat two meals with carbs, lift weights in the evening. You want to be as specific as you can with these action steps.

2. We will plan to do our cardio component in the A.M. before the kids wake up.

3. The day of our holiday meal, we will ask each other what we will choose to eat and not eat.

4. We will remind each other NOT to go up for seconds.

5. Remind each other to choose 1 – 2 of our favorite desserts.

6. We will go for a walk after our meal.

7. Have a contest. The person who loses a pound or maintains their weight over the holidays is the winner and is rewarded by the other partner.

There is absolutely no rhyme or reason why you should have the attitude of eating your heart out over the holidays and then going all hard core in January. People that do this usually only last for MAYBE two weeks and their enthusiasm drops right off. It’s like they get so revved up because of all the hype of it being a ‘New Year’ yet they really have no plan to keep their enthusiasm sustained.

Why not choose the attitude to take the small steps that you can RIGHT NOW to live a healthy lifestyle and keep on taking those steps each and every day. Just because it’s almost 2009 and the beginning of a New Year, does not mean that you will suddenly have more motivation, or that sticking to an exercise program will be any easier. Your motivation is based on YOU, and your beliefs regarding your role in your fat loss journey. What can you do to keep your motivation and enthusiasm strong? Start that journey today and keep jabbing at it each and every day.

Will you choose to be UNSTOPPABLE TODAY?

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Once that alarm goes off in the morning, I am UP! I am ready to get going on my bike or walk because I know that someone is counting on me to do it. I know that I will be getting a call soon and I don’t want to have any lame excuses. This set up will encourage you to be accountable to a plan and motivated to prove to someone else that you did it!

If my client did not do their cardio (for whatever reason…), I then ask WHEN will they be doing it and I let them know again that I will be calling. I know they don’t want to let me down. I know that they will do it because they will feel really lousy the second time around if they don’t follow through.

I am keeping them focused and on task, as well as they are doing the same for me. I know that I am going to do my cardio in the morning before I call my client because I am who they look up to.

I strongly suggest that you think of someone you can set up this kind of ‘contract’ with. It is so easy to do and it’s just a quick phone call. Get right to the point. Also be sure to set up a time to call for the next cardio day. Have a plan in place!

Let me know how this technique works for you…

Cheers to health,

Angie
ISSA – C.P.T.