Eating vs. Training

I frequently get questions about which exercises to use to “spot reduce” certain areas, and the answer is always the same – it’s more about the food we eat than the exercises.  

Spot reducing does not work, It can’t hurt to focus on an area, but without a comprehensive approach, efforts are often in vain, leaving disappointment in the wake of (some) concerted efforts.

Clean eating has a bad rap, though, among the masses – it isn’t about depriving at all which, in my mind, is 100% doomed to fail. It’s about the overall consistency (treats are allowed here and there!) and choosing healthier, whole foods as the primary sources of nutrition. When we are *generally* fueling our bodies with healthier options, having a goodie once is a while is NOT a big deal.

I don’t know this Instagram page – @vshred4women – but this image cropped up this week in one of the App’s ads (hence my post.) Much that sponsored material makes me crazy, I did agree with what was being presented. I always say that our nutrition accounts for 80 to 90% of the results we see and feel.

@vshredforwomen

This particular image shows meal prepping at it’s finest.  Not everyone feels like they have time to do this, and that’s okay – you don’t necessarily need to.  I tend to cook several pounds of chicken at once myself because I find that’s easiest for me.  If I’m also making veggies, or I think in a day or two I’ll be preparing a different meal, I may chop up those extra veggies ahead of time since I’m already at it!  Do what works best for you because that’s what will keep you on track.

Getting back to eating clean though…it’s all about setting yourself up for success.  I shared a few of my personal tips in this post – 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) – a few weeks ago, and they really can help.  

Not buying foods I know will derail me is one of my key tactics, and filling up on foods that will keep me feeling full longer is another…but again, it’s about works best for you.

I think the misconception about healthy nutrition is that one mistake is the end of the world – many times people will eat poorly for a day or two, even a week (vacation, anyone?!) and then go into “weeeell, I’m failing as it is, may as well give up!” and they continue with poor choices. It is NEVER, EVER too late to have a fresh start, so toss that negative notion to the waist side. PLEASE!

Each day is a new opportunity to try again. If there is a strategy that you know works / has worked for you, re-employ it! If there isn’t, take baby steps and make a point to notice your progress – a tiny step forward is still in the right direction!

It’s also important to remember that little changes can make a huge difference.  Some examples:

  • Switching from cream to milk in coffee
  • Switching from whole milk to 2% or skim if you are a milk drinker
  • Having a whole fresh fruit versus putting a few fruits into a blender 
  • Using lettuce wraps instead of bread, or making an open-face with just one slice
  • Adding veggies to the base of your meal, or doubling the portion you already have
  • Switching to healthy fats like avocados, portioned nuts, fatty fish, or egg yolks instead of the kind you get in sweets
  • Having slow-cooking oatmeal instead of sugary cereals
  • Swapping your regular yogurt for Greek
  • Putting dressing on the side and just using what you need, vs creating a salad dressing swimming pool for your greens
  • If you must have a soda, try a zero calorie version. . .

There are so many possibilities, you just have to look! 

Fueling our bodies with the right foods also aids our training efforts, and the results of all that hard work. Without the proper combination of protein, carbohydrates and fat, we won’t function optimally, and we may not see the results we would otherwise if we did nutritionally support the exercise we are doing (for example, lifting weights and skimping on protein means you aren’t going to see the muscle mass you would if you had the appropriate protein intake.)

That ridiculous saying that abs are made in the kitchen? It is more true than it isn’t. Our culture is a food-centric one, so saying “clean eating” is sometimes meant with scoffs and dismissal, if not considered a bad word / phrase. But it isn’t some horrible, unachievable state of being that should scare or intimidate anyone. Unless you are working on preparing for the Olympia competition, there’s probably room to tweak (and even then!) 

Healthy changes…

Don’t have to be monumental…

You don’t have to go cold turkey (unless you know that is an ideal method for you)…

You don’t have to follow some stringent fad diet!

And you don’t have to say goodbye to all the things you enjoy.

Recognizing that you can see the results you want with some adjustments to your nutritional intake is actually very freeing – it’s something you have total control over, and can customize as it works for you. The key? Being honest and realistic with yourself – YOU are who matters the most, and there is no reason you can’t enjoy life, enjoy delicious food, and also have the results you are looking for.

 

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6 Personal Tricks To Maintaining Willpower

Every so often I’m asked what I do, or how I stick to my guns, in order to reach the goals I’ve set for myself. Some of my friends have said I stick to my routine like my life depends on it.  While it’s *generally* true that I color in the lines, it doesn’t mean it’s a piece of cake all the time. Cake? Where?!  Is it chocolate!?  (See what I mean…?)

Some days it’s a challenge to keep myself on track, but I do have a few tried-and-true tricks to help me stay on the bandwagon when I want nothing more than to hurl myself off it!

Now it may be I’m already that crazy personality type that pushes myself extra hard…in everything…(and boy, is that exhausting!) It could be that I like routine. Or maybe it’s because I’ve seen other people succeed, and I want to get there too.  Either way, these tricks do come in handy, and are worth a shot if you are having some difficulty motivating. . . They have helped me enormously, and continue to.

What is willpower, though, anyway?  Willpower is typically used to refer to that miraculous, supernal compass that allows us to abstain from whatever it is that ISN’T so good for us…  Or, as the dictionary puts it:

For me, that would be eating whatever I want, not getting up and exercising most days, and not following through with the things that will help me grow as a person, or in a field I’m interested in.  I’ve admitted to myself full-on how much easier that life would be…but when I think about the implications of walking that path, I’ve rerouted very quickly…

So there’s tip #1 right there…

TIP #1 – Internalizing / Visualizing / Owning the Implications

This trick works for me the majority of the time.  I don’t really consider it as guilting myself into things, it’s more that I focus on the implications of NOT doing the action I’m struggling with, OR staying where I am…which is not where I want to be.  I know that if I decide to abandon my dietary habits, I skip my physical activities, give up on something I really want to learn (which I almost did recently!)…I’m going to suffer on a number of levels.  I’ll feel more exhausted, depressed about how I feel / look / not achieving, my skin will probably freak out, the doctors (I’m sure) will be on my case, and I’ll very likely be in a shitty mood all around.  Bad for everyone!

Then there’s tip #2…which is similar to the first, but it puts things in a positive light (which, frankly, is where I personally prefer to be.)

TIP #2 – Internalizing / Visualizing / Owning…and FEELING…the Goals

When I focus on my goals, I get the most bang for my buck – more so than #1 because, again, I’m making this positive.  I focus on what I want most – whether to maintain my current condition, learn more about a subject I’m new to, achieve the next rank in my Martial Art… Whatever the goal is, I focus on HOW I WILL FEEL once I HAVE IT.  That’s how the magic begins.  How to keep it going?  Picture it as if you ALREADY HAVE IT.  Once you get there, you’re golden.  There are mornings that getting up and spinning is the last thing I want to do.  But I focus on the feeling of “that felt great – I did it, and I worked hard, and now I’m ready for the day!”  Focusing on the feeling I’ll have in accomplishing that goal makes all the difference.

TIP #3 – Progress Snapshots

Progress snapshots can take a lot of forms – it really depends on what the goal is. If it’s with regard to my Martial Arts, I’ll make sure to take periodic photos of my attendance card to see just how far I’ve come, and how close my next test is.  If it’s with regard to physical condition, photos go a LONG way.  Photos help us to keep track of how we are doing in the most real sense – I’ve caught myself being off track from pictures plenty of times!  It’s not easy to see ourselves as we really are sometimes – photos keep us honest.

TIP #4 – Staying Gentle with Ourselves

Life is a challenging journey any way you slice it.  There will be ups and downs, and days you don’t damn well feel like “making a gratitude list!” That’s okay.  What’s important is that you are gentle with yourself in understanding we all get a little sidetracked from time to time.  Allow yourself to feel what you’re feeling fully.  Then dust yourself off, remind yourself how far you’ve come / that you have made it through successfully before (and I guarantee that you have!), and get to it!  Wallowing in our shortcomings is incredibly dangerous, and a surefire way to keep the negative cycle going.  Chin up  – you can do it!

TIP #5 – Sharing Our Progress

Don’t forget to share your progress with those you trust and love – I assure you that they will want to share in your joy, encourage your continued journey, and would be willing to help you in any way they can.  That’s what loved ones are there for!  You aren’t alone, and you don’t have to go it alone. If you are having a tougher day, it’s okay to ask  a loved one for help, to vent, or to ask for a proper kick in the ass – like being brutally honest! – when you need it. 

TIP #6 – Changing Our Language and Inner Dialogue

I’m as guilty of the next person of putting myself down, and putting road blocks in my own way with negative thoughts or language.  It’s vital that we work on using positive language, such as “I can!”…and using it all the time.  When we are stuck in a rut, or feeling miserable about past failures, that’s when using positive language (and / or replacing negative language) is the most important.  We must remember that there is always a new opportunity waiting – there is no better time than the present to get back on track, and we can do that at any moment.  Forget four letter words like “can’t” as they serve only to derail.  Make sure your language is positive, and you are on your way!

Willpower can be hard to come by all the time…but it is NOT an impossibly-achieved, elusive superpower.  The more we work at it, the more we will have.

You have everything it takes to get back on – and stay on – track, so long as you really want whatever that goal is.

So. . .

In SUMMARY:

TIP #1 – Internalizing / Visualizing / Owning the Implications

  • DO stay honest with yourself about the full implications of staying where you are 
  • DO visualize, and own up to that result (of not following through)
  • DON’T throw in the towel!  You have what it takes!

TIP #2 – Internalizing / Visualizing / Owning…and FEELING…the Goals

  • DO focus on how you will FEEL once you attain your goal
  • DO picture yourself already achieving that goal (this is the key to the miracle!)

TIP #3 – Progress Snapshots

  • DO take periodic “snapshots” to keep you honest with your progress
  • DO take photos, as they are the more true picture of reality than we sometimes like to pretend
  • DO be creative! Taking a picture of a school report card, or positive e-mail from the boss counts!

TIP #4 – Be Gentle With Yourself

  • DO praise yourself with affirmations when you do a great job of making benchmarks
  • DO share your joy with those you love, as they will be proud of you also!
  • DON’T beat yourself up if you had a tough day

TIP #5 – Share the Joy…AND the Challenges!

  • DO share your successes with your loved ones
  • DO share your struggles if you need or want to
  • DON’T isolate yourself.  You don’t have to brave the journey alone!

TIP #6 – Change Your Inner Dialogue 

  • DO use positive language, and try to use it all the time
  • DO believe in yourself and say it aloud if necessary
  • DON’T wallow past failure
  • DON’T give in just because you are in a bad place.  Without change, it’s going to stay that way.
  • DON’T use “I can’t” or “it’s too hard” or I’ll never _____”

You’ve GOT THIS!

Martial Arts Wisdom – Thankful and Present

In spite of things that may not go your way, or things you wish you had…there are a thousand more things that, if you looked closely, you’d realize were blessings beyond measure.

To remain within the present moment is to appreciate, to the fullest, the gifts we have been given.  In so doing, we tap into the deeper magic of abundance, allowing more of the “good” to come into our lives and consciousness.  

Life is bound to time, and time will wait for no one…but in each moment is the opportunity and promise of love, life, joy, breath, health…should we choose to stay within the present, and recognize that which we do have.

Sekai Karate Kyokai image

 

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Martial Arts Wisdom – Revenge and Anger

In Martial Arts we say we hope we never have to use what we learn – the idea isn’t about trying to prove something, nor to assert any kind of feigned dominance.

Along those lines, we are taught that ideas like “revenge” and “anger” serve only as injurious deviations from our true paths.  The Universe finds a way to right things without the heavier, shall we say, karmic repercussions of going down that road.

To seek revenge or harbor ill will is, as Buddha says, holding the proverbial hot coals and assuming both that they will burn another…and also that we are impervious.

The truth is the reverse – to seek such things is to diminish our own self-worth. It is a disservice to ourselves as willfully negative actions and thoughts hinder the flow of “good” that has the potential to continually manifest in our lives.  It is far wiser to let go of resentment, and to be as the Martial Artist aspires to be – free of the burdens that come with animosity and bad blood. 

It isn’t always an easy pursuit, but it is a noble one and worth the aspiration. Neither human being nor circumstance has the right to turn us from the higher road.

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