Eat Clean Tuesday
Did you open this e-mail hoping this could be the one that changed your life?
Was there a part of you that hoped I really did have one super secret tip that could unlock the door to all of your fitness and body composition goals?
Maybe I was going to reveal some new supplement that will take all of the hard work and monotony out of eating well and getting healthy.
I can’t lie, I sometimes think the same way. I have a library full of nutrition and training books which I bought to expand my knowledge, but in the back of my mind I always thought, “Maybe this will be the one that fits me perfectly. This one might make it really easy for me to reach all my goals.”
Well, first of all, that secret tip or super supplement: it’s not out there.
If it was, you probably would have seen it on Shark Tank by now.
Secondly, I’ve got bad news: You already know EVERYTHING you need to reach your goals. Seriously, you have it in your brain right now.
But there is one thing, one word that will help you crush your goals and feel, look and perform exactly like you want in 2015.
It’s that simple.
Vince talked to you about the 1st step in Mindset Monday: SET A GOAL.
You need to know where you want to go before you can start anything. So have a goal and write it down.
But the next step is even more important. Tell your goal to someone (or multiple people) who is going to help you stay accountable.
Having a goal that no one knows about is like a tree falling in the woods.
The first person that can really help you with this is a Coach. A Coach can help you break down that goal and set up a game plan to get you there. They can give you action steps to take every day, every week and every month to make sure you’re on track. (If you need help finding a good coach, click reply to this email and I’ll help you out, I know a few really good ones.)
There is someone who can be more important than a Coach. (Keep in mind I coach people for a living, so this is full disclosure)
To me, nothing beats a TEAMMATE when it comes to accountability.
I played team sports for the majority of my life and I have had a few coaches that have impacted my life in profound ways, but it was always my teammates that kept me going. It was my peers who I didn’t want to let down, they were they guys that kept me from quitting and got me through the hard times.
The truth is, sometimes I was less than truthful with my coaches. I didn’t want to get in trouble or didn’t want them to think less of me.
But with my teammates, they could see right through my BS. They also understood exactly what I was going through. I felt comfortable talking to them about what I was going on in my head and any issues that were coming up.
Do you have someone in your life that you have a relationship like that with? Someone who is looking to achieve similar goals as you and that will help you through some hard times. It can be your spouse, a parent, child, best friend, maybe your neighbor.
Understand this: that person, your TEAMMATE, they probably need you just as bad as you need them. Find a person who will call you out when you need it, motivate you when you need a kick in the but and pat you on the back when you deserve it.
A great TEAMMATE is a powerful when looking to achieve your goals, so go find one…
Once you have that awesome teammate, it’s time to take action and get started towards your goals.
The best way to start is our 2015 Fat Loss Fundraiser. This 30-day program will give you the exact plan you’ll need to see great fat loss results. Plus, if you or your partner aren’t GFP members, you’ll have the chance to train with us for free, just for joining the Fundraiser.
And the best part? All proceeds will go directly to the Lustgarten Foundation to help in their work to cure Pancreatic cancer.
If you want to make 2015 your best year ever, just visit fatlossfundraiser.com to get started.
“I’m off the wagon, Tom!”
This is a phrase that has come up in conversations during the last few days in regards to people’s health and nutrition. I usually only hear it this time of year, but I hear it A LOT.
I’ve also had conversations with people who have dedicated entire days to cooking and eating cookies. Others are actively recovering from 5 days straight of being hung-over, but plan on drinking a few more times this week.
(I thought Spring Break didn’t start until March.)
I really wish I had an awesome vegetable recipe that I could honestly say tasted better than sugar cookies, but… I don’t.
So, I implore you to enjoy your Holidays, no matter what it is you are celebrating.
Enjoy the time with your friends and family and eat whatever you want. Big meals on holidays with your families or loved ones are not the time to think about “eating clean” or “improving your health”. That is a time you can enjoy yourself and let go a little bit.
DO NOT stress about it or feel guilty for going crazy. Understand that you will probably not be feeling great and have no energy, but sometimes you just need to take a nap on the couch in the middle of the day.
The only small bit of advice I would pass on is to not let that type of behavior carry over for the next few weeks. Don’t be the person who completely lets go and says,
“Just wait until January 1, I’m going to change my whole life!”
How did that work out for you last year?
Mark the big meals and big parties on your calendar and go crazy. Enjoy yourself, enjoy the time with the people you care about and let go a little bit. Let go of any stress or guilt associated with the Holidays.
If you can fit a few workouts in, that might help too!
Enjoy your Holidays!
Now that we’re smack dab in the middle of Holiday season, I’ve been talking to a lot of people who are struggling with their food.
This time of year introduces us to a ton of environments that make it extremely difficult to “EAT CLEAN”.
My first response to them is always the obvious, but a lot of people don’t want to hear it.
There are ways to stay on track during the Holidays. I have seen people drop body fat and get in better shape by working hard straight through Thanksgiving all the way to New Year’s.
Holidays in the Real World
But maybe you want to enjoy your holidays and not have to focus so much on what you eat for the next few weeks. I don’t love saying that, but I have to be realistic and realize that you might not be willing to put much effort into monitoring your caloric intake or tracking your macronutrient ratio at every Christmas party you attend.
Before you get too frustrated, there are a few simple things you can do to help limit the effects of going crazy during the holidays. If you concentrate on these and are very diligent it will go a long way in getting you through New Year’s feeling good so you can hit the ground running in 2015:
Don’t Miss Your Workouts
Even better, crank up your workouts and get more activity in. A lot of times people when people let their nutrition go, everything else goes with it.
Don’t fall into this category!
Even if you’re feeling bloated and hung over and terrible, get to the gym or go for a run, (or even a walk), but do SOMETHING to get your butt moving. I promise, you’ll feel better afterwards.
Just don’t let that voice in your head with a full belly and a sugar hangover talk you out of getting your workout in. The extra workouts will minimize the damage of the excess calories and you will not need to ask for a new belt for Christmas.
Drink a Ton of Water
This one comes up in just about every article I write and I didn’t want to break my streak.
Are you eating too much? Drinking water has been shown to help reduce daily caloric intake.
Are you drinking too much booze? Drinking water will help you stay hydrated and reduce the effects of hangovers.
Are you feeling bloated and having all sorts of digestive issues? Yup, you guessed it, water will help you out there.
Get a big jug or bottle and carry it around with you at all times.
Weigh Yourself Every Day
Yes, you read that correctly – this is the one time you get a free pass to get on the scale on daily basis.
I would much rather you get your body fat tested every week or take circumference measurements – or even daily pictures – but as I said above, I’m a realist. Research tells me that the average American can gain over 5 lbs of pure body fat during the holidays, so if this will help you keep an eye on it, then step right up.
Check your weight in the morning when you first get up on an empty stomach and keep a mental note of your daily weight, keeping in mind that a fluctuation of 1lb up or down is normal, especially if your eating tons of processed foods and drinking alcohol.
These are simple, easy to follow and will get you through the next few weeks without completely destroying any work you have done on your health in 2014.
John was a man who struggled with his weight for his entire life. He was a chubby kid, an overweight teenager, and had turned into an obese adult. He was more than 100 lbs overweight and his overall health was rapidly declining.
John had many excuses for his weight, ranging from hormone problems, to addictive eating and even sometimes blamed his genetics.
Everything changed when John’s 13 year old daughter Paige was diagnosed with a rare kidney disease. Doctors told John his daughter would need a kidney transplant to ever have the hope of living a normal life. After an extensive search for donors, John was identified as a perfect match.
There was one problem though: Doctors would not operate on John in his condition. They told John he would have to lose at least 60 lbs in the next 8 months in order to help his daughter.
So what did John do? What would you do?
John didn’t lose the 60lbs in 8 months, he lost 80lbs in 6 months and saved his daughter’s life.
The moral of the story? If you have a big enough WHY, you’ll always find the HOW
John stopped making excuses and found a way to do something in only 6 months, that he had thought to be IMPOSSIBLE for the previous 30 years. He found a big enough WHY.
Notice I didn’t talk about HOW he lost the weight. It wasn’t his diet or weight training program or how many grams of fish oil he took every day.
All of that is secondary to his WHY.
Now this is a very dramatic example of finding the right motivation to achieve your goals.
Hopefully none of us will ever have to go through something like this, but I think the story illustrates that anything can be overcome with the right WHY .
I was reminded of this story when I realized that in less than a month, EVERYONE is going to start making New Years Resolutions. Every year I hear hundreds of different ones, most are well thought out, strategic goals are set and people have the proper game plan for success.
Then why do 90% of Resolutions not even make it 30 days?
It’s not because people have the wrong goals or picked the wrong diet or aren’t doing the right type of training, most people just don’t have the right WHY.
In the next few weeks, as you start thinking about what you want to change in 2015, you also need to have a WHY attached to that goal. That might take a little more time to think about, but when you find it, it will help you overcome and stick to your plan.
The WHY is way more important than the HOW.
It might sound dumb, but it’s so true: You are what you eat.
I guarantee you’ve it before.
I’ll be honest, I’m not sure who said it first, but I’m going to give credit to Jack Lalanne, he’s my go-to when it comes to health quotes.
My question to you is: Have you ever really thought about that quote? Even though it sounds corny and we’ve all heard it since it we’re little kids, it truly does hold some weight.
Change your frame of reference for a minute and think about buying high-end products of any kind. When you spend A LOT of money on something, there are basically 2 things you are looking for, the best MATERIALS available and the highest level of CRAFTSMANSHIP.
Let’s say you’re building a new house, your going to want to use the highest quality products you can afford. You’re probably not going to go looking for the cheapest materials and contractors that can get it done the fastest, no matter what. If you did, what would happen?
How about buying a new car? I bet you have a checklist of things you want to see. Why would you pay A LOT more for that car? Probably because it’s made of much better materials and engineered by the best people out there. So what do you get when you use the cheapest materials to buy a new car. Well, I always think of this….
But when it comes to food, people are always willing to take short cuts. Take a minute and think about food that is really cheap to buy and really easy to prepare, it tends to give people the biggest problems.
The “materials” that you bring in through your nutrition is all your body has to rely on when it has to build or repair itself. So take a minute and think about what you ate yesterday. Did you think to yourself:
“I don’t have time to cook, I’ll grab some take out”
“I can’t wait for a good meal, I’ll just hit the drive through”
I know a lot you reading this are parents as well. How do you think about your kid’s nutrition? I’ll bet you wouldn’t let them live in house which was built for as cheap as possible and I know for a fact you wouldn’t let them get into the “Adobe” for a ride to school.
A lot of times the key to eating clean is simply a change of reference. Start looking at your food as the building materials for your body. So do you want to feel better or look better or perform better? Think about what you are supplying your system with in order to get those things done.
If you look at your body the same way you do your house or your car, it could help you make better decisions.
Grabbing a donut on the way to work because you don’t have time for breakfast?
They taste great, I can’t argue with that. So on the same train of thought: Why pay all that money for central air, when you can just….
A burger and fries from the drive thru? You’re right, it’s cheap and it’s really fast. But so is using duct tape on your bumper:
Change your frame of reference and it will make a world of difference in how you eat.