daily fitbattle #1171 (how do i do that?)

20Jul10

“How do I do that?” is a question my friends ask when they want to start their own fitbattle…

One of the most frequent questions I get from friends that haven’t seen me for a while (since I went and got fit and lost weight) is how do I do that?

Early on when I got asked this question I would end up giving my friend ten (or more) tips for starting their fitbattle. Guess what? They had no idea where or how to get started.

One of my personal goals, after all of this work, is to inspire others to save their lives and get fit. Well inspiration is great but if I can’t give my friends advice that they can start immediately and see results shortly what’s the point of all that inspiration?

Getting fit and healthy is not that hard to do, but getting started is a bit overwhelming.

I’m a fast learner (at least I think I am) and I realized that I needed to scale back the amount of advice I was dishing out. Now when someone asks me “how do I do that?” I offer two or three tips on changes/enhancements they can start.

What are the first two or three things I recommend? I’m so glad you asked! Well it depends on the answer to a few questions:

Do you eat breakfast every day?

If the answer is yes, then I ask what a typical breakfast is for my friend. I usually end up recommending that they incorporate more protein in their breakfast.

If the answer is no, then my advice is simple…START eating breakfast tomorrow. Make sure it’s a high protein breakfast. Most people tell me they just don’t have time. Yep, wow my first tip and they don’t have time how the heck are they going to implement tip #2, #3, #4, etc. if they are too busy to start with #1? I overcome the “too busy” objection by recommending a protein shake. It only takes about 3 minutes to make one and it travels well for consumption in the car on the way to work.

Next question?

http://www.everystockphoto.com/photo.php?imageId=22424What beverages to your consume during the day?

Most people consume too many beverages containing calories and carbs, so tip #2 is usually to replace soda (both regular and diet), juice, yummy coffee drinks, etc. with water.

Yes, I’m a big fan of coffee…but a triple grande carmel macchiato is not okay if you really want to win the fitbattle.

You’re right! Most people can’t imagine parting with their carbonated beverages. I’ll usually offer a smart ass comment like “well you probably aren’t ready to start your fitbattle then…call me when you are serious”.

If we get past question #2…things start to get real interesting.

What carbs are you consuming at night?

You’d think I’d asked the person how much they weigh or what age they were when they lost their virginity. Oh my! It’s clear if you are carrying around some extra pounds that you are eating carbs. This is not a dirty little secret it’s how we eat.

It doesn’t matter what the answer is. Tip #3 is to cut out all carbs with dinner unless it comes in the form of a very vibrant colored vegetable. Yes it’s okay to cheat now and then, but if you are eating carbs every night it’s gonna be more challenging to get your fitbattle kick-started.

Most times I don’t get to question #4, so it will have to wait.

Until tomorrow! Kathi

Here are my daily nutrition stats for Monday:

NUTRITION CONSUMED GOAL VARIANCE
calories 1501 1425 + 76
protein 156 grams 150 grams + 6 grams
carbs 177 grams 150 grams + 27 grams
total fat 23 grams 25 grams <2> grams

Here are my other stats for today:

DAILY STATS DETAILS
Workout MORNING…stretching, treadmill for a 10 min warmup at 4.0, and stairmaster 30 mins at level 6. EVENING…stretching and a full body workout with Chris
Successes Good calorie and protein day yesterday. And EXCELLENT job with fat.
Opportunities Carbs high yesterday. Acorn Squash (dinner) is really high in carbs – oh snap!
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