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Day 2

The talking is over and we’re off and away! We are in it now and all those promises you made to yourself need to be carried out. I never said it’s going to be a bed of roses all the way, indeed you are going to make some tough decisions along the way, perhaps some you have always found hard in the past. You will face two choices on certain days, do i do my workout or should i skip it? One missed workout won’t matter will it? You can see how your mind will offer you different choices that each will lead to different outcomes?

It’s in the moments of indecision that your eventual destiny is shaped. You know if you do your workouts, eat well at least 80% of the time, you’re going to look and feel better. Swing it around and if you have haphazard weeks, training only here and there, eating off and on, you will have mediocre results at best!

The second day for you now should be met with enthusiasm, and you should be filled with a deep desire to not only do well, but finally get this thing right once and for all. You don’t need to be settling for second best anymore, or use excuses such as “fitness isn’t for me”! That’s rubbish and you know it, you are capable of what your mind tells you. If you think big and focus on your overall goals the whole way, you’re going to be achieving some pretty things, as long as you have taken action to get there.

Taking action as you know by now, is really name of the game. You can talk a good game every day if you want, but putting things off to another day will not get you anywhere. You know the old saying “the road named someday needs to a town called nowhere”! If you get inot the habit of really doing these workouts i talk about every day, if you get some fresh air at least a couple of days per week, if you eat a lot of healthy produce, and try to eat fresh whenever possible, i’m telling you now without any shadow of a doubt, you’re going to be in great shape full stop, don’t let anyone tell you otherwise, if they do, then they don’t want you to succeeed. There are plenty of people who all want the same thing on here, to be healthy, successful and happy, and really achieve something special in the next 12 weeks.

Don’t let anyone put you off this road, you’re going to learn that being consistent is the true secret of being fit and healthy, and mentally strong. This is your time, let’s do it!!

Keri

Twitt
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Don’t look back!

Tomorrow is your chance to get in the 12 week challenge, the chance to change your life around, and make things happen for yourself in a very good way, and others when you consider how much energy that can come into your life!

Here’s a way to think about it on whether you should take part of not. Do the “rocking chair test”!

Imagine yourself 80 years of age, on a rocking chair on some porch somewhere, reflecting on your life. You look back to this time on january 17th, 2010 and wonder should you really have gone for this challenge, to turn everything around, get fit and healthy, and stronger mentally than you have been for some time?! Chances are that you would have, as really you have nothing to lose, and everything to gain!!

It’s time not to be part of the crowd and follow like sheep, its time to take charge and do something very positive indeed with your life. Life will look very different indeed by mid-april if you really apply yourself and challenge yourself on how far you can go.

You are all invited, let’s do it and see you tomorrow for day one!

Keri

Twitt
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12 week challenge

The 12 week challenge starts this monday, 17th january.

Things to do

1 do your very best for 12 weeks to get in your best physical condition, both inside and out, no faddy diets and calories under 1200 calories per day (which is technically being malnourished).

2 to become mentally stronger, the discipline of eating and training well will automatically bring more mental strength and help you overcome life’s challenges

3 to take photographs of yourself from this weekend, and then at the end of week 12.

4 to take your waist measurement in inches, and then work out your height in inches, try to get your waist less than half your height in inches. This is a great sign of increased health and wellness, and that’s what we are looking for. Let us know your progress.

5 you are welcome to take other measurements of yourself, for example, neck, shoulders, chest, waist, hips, thigh, calf, bicep and forearm, as well as getting your blood pressure checked out.

6 try and keep a daily diary, and a list of your progress and accomlishments. This will act in the future as kind of a success map on how you got into great shape.

7 log in here daily for updates on your progress, help from like minded people and support from myself. Everything changes here every day in case you didn’t notice before!

8 list your goals from what you want out of this challenge in the next 12 weeks, and even what you hope this next 12 weeks will lead to. Perhaps, if you have lots to lose, it will increase your career chances, most employer’s now look for fit and healthy workers to contribute to their business/organisations. OR you may want to get into amazing shape for the summer or fix some health issues that you’ve been avoiding for sometime, whatever it is you can do it!

9 i want you at the end of the 12 weeks to write a brief essay on your experiences, the best ones i will post online and they will be extremely valuable for new members when they discover the highs and lows when trying to get into shape, we want the truth on here and members posting here have already been valuable.

10 if you need extra support, drag an extra member to do it, maybe a family member, work colleague etc, all the workouts and eating ideas are already on this blog, and literally more are appearing daily, so let’s throw the excuses out the window and really get it done in 2010!!

This goal setting question and answer may help you get focused

Personal record and goal setting

Name…………………………………………………………age…………………………….

What i want out of this programme…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………

What do i know that i can improve on in health and fitness terms?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

What’s stopped me reaching my goals before and how can i overcome these challenges?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

How would it improve my life, and what would it mean if i was at my healthiest, both physically and mentally? First of all in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?…………………………………………………………………………………………………………………………………………………………………………………………………………………………for the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

What if i don’t challenge myself and don’t try, how would it affect my life in the short term?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

In 5 years?………………………………………………………………………………………………………………………………………………………………………………………………………………………..

For the rest of my life?…………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………….

What are 2 things i can do immediately that will show i am committed to this programme, and i really want the best for myself?………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………..

This is a contract with myself showing that i am committed to making major changes in my life and demonstrates i can see things through once i put my mind to it

Signed………………………………………………………date………………………………..

 

Twitt
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Body mass index (BMI)-everyone’s favourite measurement?

This measurement causes much confusion, can make athletes seem like they should be in the obese range, and scare the living daylights out of some people who exericse regularly. If i told you that Johnny Wilkinson is classed as overweight and has been in the obese range, would you believe me? What about martin johnson, former england rugby captain, always lean and in great shape? Yep, he’s obese too! And the list goes on and on of athletes who are classed in the obese and overweight range. I have done my test today and i come out as 27.7, which is comfortably in the overweight range.

To explain it all, you have to dig beneath a bit and in the smaller print, it does say it does overestimate those who have more lean muscle tissue than “normal” people. Since it is desirable to get a leaner, more muscular build, not only for appearance, but to raise your metabolism and burn more fat, the BMI may not be a true reflection for you.

On another scale, some of the senior’s i train have another issue. It may UNDERESTIMATE body fat in older people and others who have lost muscle mass.

In fairness to the BMI, it tries to assess the average person, and unfortunately, it will be the untrained individual who may or may not have a healthy diet. So if you are weight training/using resistance, your results may be a touch inaccurate.

This is no excuse to write the  BMI  scale off though, you will know if your body fat is too high simply by looking in the mirror some of you, if your clothes don’t fit, if you have no energy, you have no drive/enthuisasm, does everything wobble when you shake yourself, it’s important to be honest and all i was doing was clearing up a frequently asked question.

Your new year efforts will be dramatic if you want them to be, and you know that many of you will look an amazingly amount better 20 pounds lighter. As debbie said in a post, you may lose 20 pounds of body fat, yet gain 8 pounds of muscle, so the total weight loss of 12 pounds on the scale may not reflect your true efforts. Don’t always rely on the scales, a before  and after photo is good, your clothes not fitting anymore is fantastic,  your waist being less than half your height in inches, and you know if your efforts have been fantastic, you will FEEL fantastic too, simple as that.

Keri

Twitt