When you need to exercise

There are a lot of moments when you look into the mirror and say "I need to exercise".  Here is my list of times:

1) When you are frustrated.
2) When you are angry.
3) When you are happy.
4) When you are sad. 
5) When you are healthy.
6) When you are trying to improve your health.
7) In the morning.
8) In the afternoon.
9) In the evening.
10) With friends.
11) When you are alone.


These are just few...I would love it if you would add yours in the comment section.

Are you a cheater?

Friday nights at Casa Pitts are blocked off as a family night (at least as best as our schedules allow).  After a long week, prepping a sit down meal at close to 7 PM (after finishing our other Friday responsibilities) is just not feasible.  So our Friday night is our "cheat night".  It is the one night a week that nutritionally we let our guard down a little bit and make frozen pizza or sandwich bar or something easy and pop in a movie and just chillax as a family.

So I wanted to pass on some tidbits of wisdom from a cheater like me.

1.  Take caution in what you cheat with -

Just because you allow yourself a cheat meal does not mean that meal has to lack complete nutritional value. If  you get a pizza make sure has some veggies on it.  If you are going to eat sandwiches use a lighter cheese, skip the mayo and use mustard or even avocado as a replacement.  You want chips with that sandwich, even here you make a better choice about the chips you eat.  Cheat with wisdom, if you eat out you can still enjoy a yummy meal, but do it responsibly.  Just because you are eating a cheat meal don't make a wasted meal full of empty calories because...

2. Your body knows what it wants -

Here is the reason you need to make sure even when you cheat, you cheat right.  Your body is smarter than you are.  It's true.  When your body has a need for protein you will crave meat or eggs. When you body has a need for calcium, you might want cheese or milk. Your body knows what it needs and signals your brain "hey get us that." One of the dangers of a cheat meal is not fulfilling the need of your body.  When that happens your body tells your brain "hey we need something else and more of it."  If that something else is not what your body needs it will keep sending that signal to your brain.  Your brain sends the signal to the rest of you and you find yourself with your hand back in the bag of chips even though you are not hungry.  Which leads to...

3.  Overeating

A cheat meal does not mean 5 trips to the all you can eat buffet.  While you will more than likely blow your typical calorie count for a meal out of the water (my meals range from 350-425 a meal), this is not an excuse to eat like you are in the 4th of July Nathan's Hot Dog eating contest.  You need to still have some portion management.  So you may go back for a bite of seconds, but thirds, really, fourths.  At the bottom of the bag of whatever you are eating is regret.  So take caution!  Manage the amount of what you are going to eat.  Just because it is a cheat meal does not mean that you throw out the discipline you have the rest of the week.  Consider this a controlled indulgence.

You don't bust your backside to not enjoy life.  We fight for our health through diet and exercise in hopes a living a happier and healthier life.  Give yourself some grace on occasion to cheat.  Just cheat with caution.  It is still cheating and cheating can always lead us down a slippery slope and leave us caught elbow deep in a tub of ice cream.  So enjoy your pizza, your occasional scoop of Rocky Road, even juicy steak, but make this the exception to your life and not the rule.  If you let poor habits rule what you eat you will be right back to the point you were before your journey toward a fitter you!

Day #18 Emergency Plan

So I live in a place where if it snows the world seems to stop. Stock up on bread and water from the local grocery, because you are not going anywhere. The emergency plan here in the Bluegrass is to just stop doing whatever you had planned.  This seems quite familiar with most people's health and fitness plan.

Most people don't just decide to stop exercising or just stop going to the gym.  What typically happens is that some sort of storm in our life happens and we don't have an emergency plan for our fitness.  We get in a time crunch so we skip a workout, we have something come up, so exercise gets pushed aside.  What is needed is an emergency plan.

My go to in a crunch, got little time to get the burn in is Insanity Fast & Furious.  It is 22 minutes of heart racing, calorie burning intensity.  It fits neatly into a tight schedule!

Here is why I keep this workout handy, while we all work hard to stick to our programs it can quickly unravel with a missed workout or two.  What we know about habits is that it is harder to build a good habit than it is to tear one apart.  I know that while one missed workout won't necessarily keep me from getting the results I want, I do know that it can start to unravel the disciplines I have put into place.

No matter what it is have an emergency workout plan.  Life is going to happen.  There are going to be days that working out is not going to coincide with life.  Have a plan for those moments!

Day #16 3 Things Winners Do

There two fears that run perpendicular in our lives that hamper us from reaching our goals.  At times I feel like I deal with both.  One we have already addressed and that is the fear of failing.  The second is on the flip side is the fear of success.  It is not that I don't want to be successful and not that I don't know how to become successful, it is not knowing what to do once I get there.  So the fear of becoming a success keeps you at mediocrity.  So what I thought on today are the 3 traits of winners.

1.  Be Consistent  - Winners are those that do it over the long haul.  They are the Peyton Mannings and Tom Bradys of the world.  They are the individuals that year in and year out WIN.  Success is often measured in being able to do it over the long haul rather than just in the moment.  Your health and fitness is not about a quick fix, weight loss solution, but making a life change to where you win over the course of your life.  Consistency is the key to success!

2. Work Harder Than Others - There are stories of Michael Jordan as high school coming back to the gym after everyone else has left.  Winners tend to do more and work harder than everyone else.  Success comes out of the hard work that is put in when no one else is willing to put the work in.  A winner puts in the extra effort to become better at what they set out to become.  Put in the extra!

3. Do Things The Right Way - There is never a short cut to success.  True success never comes at the expense of others.  Most often success is achieved through the efforts and supports of others.  While cheating others and cheating yourself might bring a moment of success, it will most create a lasting success of your life.  When it comes to exercise and nutrition, you can't keep eating pizza and fries and shake something on it and call it healthy.  All the magic pills might make you skinny, but they will never make you healthy.  Go about your physical transformation the right way.

While this list is not exhaustive it does give a glimpse into what it takes to be a WINNER!

Day #10 Halfway to a Habit

It is said that it takes 21 days to create a habit, while just 4 days to end one.  Well then, today marks my halfway point.  In actual truth, I have exercise everyday of 2013 but one (we were traveling home from IL).  But since January 7th I have been focused in on my fitness and my nutrition (with an occasional nibble of chex mix).

My goal this year is to reach a goal weight of 170 pounds by April 1st.  What I know about achieving success, whether health and fitness or any other field, consistency is king.  Good eating and exercise have to become as integrated in your life as brushing your teeth or showering (one time is not enough).  While most of the Americans who stated in proclamation on New Year's Eve that this was the year they were going to get fit, lose weight or get healthy, most of those who made those resolutions have fallen off the wagon.  As a matter of fact, they are once again riding high in the saddle of McDonald's and Dunkin' Donuts.

In order for me to get to that goal will take staying on track, staying focused and having a plan.  The stumbling block to most, including myself is not knowing what to do or what to do next.  So here is my plan to get through the spring:  complete Les Mills Combat (7 more weeks) and restarted (dramatic pause) Insanity.

So how are you doing on your goal of becoming fit, getting healthy, or losing weight?  Are you on track to create your healthy habit?

EXERCISE:
Les Mills Kata 45

Day 7 - Finding Insanity

To rest or not to rest was the question of the day.  I chose not to rest. As a matter a fact did something on the far opposite end, Insanity. Now I believe that rest in your exercise routine is essential.  It allows the fatigued muscles to rest, restore and rebuild. Don't short change yourself on rest.

Rest is an interesting idea.  It is Biblical principle as foretold in the creation story.  It is cultural principal based in our 5 day work week.  Yet, it something we probably don't do enough of.  We live in noisy, loud, busy, overwhelming worlds.  We have demanding schedules for ourselves and for our children.  The one thing we probably don't do enough of or do properly is rest.

Where I am now focusing my attention is improving my productivity.  If you are productive in your working time then what you have freed up is time to rest.   I am personally working through Chalene Johnson's 30 day push challenge.  It is a 30 video based personal development on being organized and efficient...leaving time for rest.

If you life has been life mine typically when you go looking for rest all your find is insanity!

MEALS:  (just the calories)
Breakfast: 383 (I did treat myself to French Vanilla creamer in my coffee)
Lunch: 370
Snack 1: 315 made my Shakeology with Silk Fruit and Protein.  SO GOOD!!!
Dinner: 360
Snack 2: 360

EXERCISE:
Insanity Cardio Resistance and Power...sweaty is mess!

Day #5 Just Ask

"I can do it myself..."  at least that is what I always seem to try to convince myself.  In reality it is not a confidence in my own abilities to act like that, but more my fear of asking for help.  Maybe you are like me and would rather suffer through, struggle, and face defeat rather than suck it up and ask someone for help. It is not even that I don't want help or that I believe that I don't need it...the struggle comes in asking.

Sometimes fear sets in.  What will they think if I ask?  How will they respond?  Will they see me as weak?  These question flood us (or just me) and handicap me from getting the help I need, whether in weight loss or business or finances or just life.  Our character traits spill over into every area of our life.  So if you struggle with asking for help in general, what I know is that you are not going to go to someone and say "help me lose the weight."  How do I know this?  Because I am that guy, who struggled and struggle and refused to ask anyone for help.   I wrote earlier this week about how support creates success.  But you will never get the support you need if you don't ask.  I finally asked.  I went to a friend who had reached out to me about Beachbody and I said I need to help to get to the goals I have.

While I am less than perfect at asking, as matter of fact, still learning to ask for the things I want and need.  I am getting better.  Our first step to reaching the goals we set might be as simple as asking someone to help.  If you have health and weight loss goals, here is an open hand extended.  Just ask for help...

MEALS:
Breakfast: Egg with 2% pepperjack cheese on 10 grain Brownberry toast, medium Red Delicious apple - total cal - 275
Snack #1: Chocolate Shakeology, frozen strawberries, 1/2 cup skim milk w/ ice and water - 270
Lunch: 5oz of tuna with spicy brown mustard and sweet relish, baby carrots, banana, 10 grain Brownberry bread - 378
Snack #2: 6 sourdough pretzel nuggets, Brownberry toast with Wholly Guacamole, baby carrots - 290
Dinner: Lean Turkey sausage link, potato, onion and green pepper pan fried - 335
Total Calories: 1548

EXERCISE: 
Les Mills Combat HIIT Plyo Shock - or in other words 30 minutes of pain and agony!!!

Day 3 - The lonliest place

Three years ago, I was OBESE, out of shape and fat.  I wanted to change, I even tried changing.  But failed time and time again.  Truth is getting healthy, losing weight and changing your habits can be a lonely place.  Going to a gym or class by yourself is not much fun.  Choosing to eat your brown bag healthy lunch over eating out with co-workers can be troublesome and lonely.

What I have found is that I succeed in my health and fitness when I don't do it alone.  My wife and I started this journey together three years ago and both have been most successful when we are in FULL SUPPORT of one another.  Full support is not "hey great for you."  Full support is I am going to sweat while you sweat. I am going to eat better and be accountable to bring better food into our house.  Full support is pushing one another off the couch to get a workout in.

Not everyone has a partner in life that gives that support, but that does not mean you are alone.  I would love to be a part of support system for you, if you would do the same for me.  Statistics show you have a great chance of losing weight, getting healthy and staying that way with proper support.  If interested comment below and we will connect.

I need you and whether you want to admit it you might just need me too.


MEALS:
Breakfast - 100% Whole wheat, sugar free toast, 1 egg, 1 pc turkey bacon, 2% sharp cheddar cheese and a banana - 340

Snack #1 - Chocolate Shakeology, frozen strawberries, 1/2 cup of skim milk, ice and water - Total Cals - 270

Lunch - Tuna with spicy brown mustard and sweet relish (my little indulgence), 100% whole wheat sugar free bread, red delicious apple, quaker chocolate chunk granola bar - Total cal - 400

Snack #2 - Red delicious apple, 2 tbsps natural peanut butter - Total Cal - 275

Dinner - 2 eggs, zuchini & squash topped with Ragu Heart Healthy spaghetti sauce - Total Cal 245

Total Cal - 1530 (there may be another snack yet coming)

EXERCISE: 
Les Mills Combat Kata 45 - 45 minutes of boxing, karate, a little muay thai and fat calories burned!!

Day 1 - Revenge of the Sugar Cookies

Starting Weight: 184.8  BMI 26.45 and the annoying sound of my Wii Fit telling me I am overweight!  Great start to a Monday!

I had intentionally avoided scales the last 3 weeks knowing my weight was on a steady climb. But the miniature voice in the Wii this morning as a stepped on the scale is motivation enough as it declared I was overweight.  Honestly, I did workout 6 days last week, but the week before was a steady diet of Christmas Sugar Cookies with my coffee filled with sweetly flavored creamer.  I guess they have taken their revenge.  It is now time to fight back...good bye sugar cookie belly.

Breakfast: 1 piece sugar free whole wheat toast, egg with pepperjack cheese, 1 pc turkey bacon, medium banana - Total Cal: 325

Meal #2 - Shakeology Chocolate, Banana, 1/2 cup skim milk, ice & water - Total Cal.  300(ish)

Lunch - 5 oz tuna with mustard, medium apple, baby carrots (raw), medium green pepper - Total Cal 265

Snack - medium apple and 2 tbsp natural peanut butter - Total Cal 230

Dinner - 1 skinless chicken leg, baked potato (plain), steamed broccoli about 1 1/2 cup - Total Cal 310

Late Night - Banana and baby carrots raw - Total Cal 125
Daily total calories:  1,555

In honest reflection, I did resist some temptations (um, pizza) and also had the urge to emotionally eat to which I choose carrots.  Now it is not the sugar sweet cereal I wanted, but a much smarter choice.

Exercise - Les Mills Combat 30 minute kick start

**Before picture taken and will be posted later in the week!

Personal Challenge(s)

8 months ago I took on the toughest fitness challenge of my life and surpassed even my wildest dreams on Insanity.  I dropped to a weight I had not been since high school and was as physically fit as I had been possibly ever.

But like most of you, I am not immune to life and busyness and distractions that  we all face.  My fitness became inconsistent, my nutrition was good but not great and during the holidays I found my hand inside the cookie jar more often than not.

One of my goals this year is to be more transparent and open.  A lot of times we are open about our success and more reserved about our failures.  For me  being vulnerable is scary.  While  I have shouted from the rooftops where I have won in my fitness health, I have often times tried to save face when I have hit a stretch of inconsistency.  I am human like you.  I have ups and downs.

So here is to 2013 and being open.  Over the next 60 days I am putting myself through a personal challenge - part fitness, part emotional exercise.  My fitness plan is to start and complete Les Mills Combat - a 60 day MMA style workout program.  The second half of this challenge is to be blog daily (or most days) posting my food, all of it, good or bad, my struggles with exercise, with emotions tied to exercise and nutrition, and posting pictures of my journey.

Goals of this whole thing:  1) Goal weight of 170 lbs  2) Learn to be more vulnerable and open.

Maybe you are asking why or even who cares.  Quite possibly nobody tunes in and follows my journey and that is okay.  It is more about me pushing myself to healthy both physically and emotionally.  I am challenging myself to be accountable and this is platform I am using

Follow Through

My brain has a funny way of taking little bits of information and turning them into life lessons.  My middle child, who is about 8, is all boy.  Slightly bull in a China shop meets a solid rock.  When he shuts the door, he SHUTS the door.  It is not simply a push to create momentum to get the door to the latch so that it catches.  No it is a full on SLAM.  Hand on the door all the way through until the latch catches and the whole car shakes...

So what does my son shutting the door have to do with you and me and our journey to getting healthy...well simply these words "Follow Through".  My son doesn't just do enough to get the door shut.  He finishes it!  He pushes til the point that he knows that door is going to close.  Where most give a passing push, he gives all he's got everytime.

Most of us give it all for a short while or we start off out of the gate quick, but fail to finish.  I have been known to get all jacked up to begin something -- whether that be eating healthy, an exercise program, or even a new book -- then get half way through and fail to follow through.  In an our efforts to achieve the health and fitness that we desire, we have to keep giving the same effort we gave at the start.

Here some ways to keep you following through on those commitments:

1) Set goals and make it a priority to reach them.  This might be an amount of pounds, level of fitness or a specific program like a race.

2) Community and Accountability.  While not impossible, it quite a bit more difficult to do on your own.  To make eating healthy a lifestyle change in your house everyone in the house must agree.  One person cannot bring kale chips and the other person bring french fries.  To achieve best results it is essential to find the nutrition support as well as partners in fitness.

3) Find mental strength.  Your mind will tell you to quit long before your body is ready.  Your mind will tell you to skip a workout.  Your mind will tell you to stop, that it is okay.  That is when you have to find that inner voice that say "bring it" or "dig deeper" or "push harder" or "one more".  You have to find the voice that pushes you to be louder than the voice that tells you to quit!

Finish!  Follow through!  Push that door until it's shut!   

Gaining Confidence

Let's play word association.  I say workout, you might say sweat, fitness, exercise, lifting, smelly gym socks.  The word that may not come to mind is CONFIDENCE.  The origin of the word comes from the Latin word confidere which means to trust, to have faith in.  This definitely does not bring to mind images of bulking up, trimming down or getting fit. Yet, there is an interesting correlation between personal confidence and your level of fitness and health.  Self-image and self confidence are linked!

As you push the limits of your body and achieve new levels, you start create a belief in yourself of accomplishing new limits.  As your body begins to take shape from that of a pear to that of healthy and strong, you start to see yourself differently.  Every time you achieve one goal there is a drive ignited in you to push to achieve a new goal.  This attitude bleeds over into other areas of your life. In turn that affects how you present yourself to others, resulting in a greater level of confidence.

When you feel good about you, others take notice!  When you believe in you, you show it!  Run the next mile, do the next set of push ups, push play on Insanity or P90X.  Not only will you be rewarded by building a stronger, faster, learner physique, you will be rewarded with a greater sense of self-worth.  The changes you find will be more than just physical...they may just change your life!