Inertia

Keep Going. Don’t stop! Create Inertia!

http://www.flickr.com/photos/44494372@N05/7598842338/in/photolist-czu465-cubwDj

Let’s talk how I have lost weight in the past multiple times. I did it by creating inertia. I used the power of habits, and I realized that exercise is a keystone habit. Naw, I stumbled on it. I didn’t know exercise was the keystone of anything much less habit. Speaking of keystones, what’s that. Let me google that for you. Anyway, I wanted to lose weight. I realized food in = food out. So, I changed my eating habits. Yet, it never really stuck. I’d lose weight, but it would bottom out. I would gain it back. When did it work and stay off for longer periods of times? As long as I created inertia with exercise and eating healthy, it would work.

Sometime 10 to 15 years ago, I was very motivated to lose weight, and I was getting desperate.  I decided to try consistent exercise. I heard from someone, maybe my brother, that had tried the eight minute workout.

As an aside, We all make fun of it. In fact, if I recall properly, There’s Something About Mary, takes jabs at the workout. Still. It works. Why? You go from being sedentary, to increasing your muscle. You burn more calories. Its easy. Doesn’t everyone have room for 10 minutes to exercise? We can squeeze that in?

Really, though, that was the key for me. I made the exercise goal so ridiculously easy for me, that I could not say no. I had to do it. Exercise for two minutes everyday after you wake up in the morning, and before you shower. You can do that, can’t you? throw on some shorts and a shirt (don’t bother with socks and shoes) and do some exercise at home/hotel/anywhere for two minutes. Do that for a week, then expand to 5 minutes, 10 minutes as your body allows.

This is the exact way I worked myself into triathlon shape. I first started with the 8 minute workouts. I did these workouts regularly for a period of three months. I was liking my results, and I realized I was starting to plateau, so I decided to try a different set of exercise. I moved to the Abs Diet workout which was more like 20 to 40 minutes. I did that regularly for a while, then I decided to move up to Triathlons. So, I started walking slowly and swimming slowly. Then, I expanded to running, and biking at short distances, and I slowly increased duration and distance Nice and Easy. I was hooked on the exercise. I had a goal of competing in the Triathlon and I had a plan to follow. I made it dead easy for myself.

I created Inertia and not momentum. Now, time for the science lesson. Let me explain. We often say, I need to keep exercising. I need to keep the momentum going.

Momentum is mass times velocity. In other words, If I have a heavy ball, and I start rolling it, the ball will take a large quantity of force to get it moving. Once the ball is moving, it will take a large quantity of force to stop it from moving. If I have a light ball, it will obviously take less force to start and to stop. The lighter ball has less momentum.

What we really want is inertia. An object doesn’t like to change motion. That’s what inertia is. For example, when I am sedentary for multiple days in a row. The inertia of not exercising kicks in, and my body has to overcome that force before I can even start exercising. The opposite is true. If I can keep exercising, Its better for the body to stay consistent with exercise.

When people say, exercise gets easier the longer you do it. They are talking about inertia. Exercise gets easier to start and complete the longer you do it especially when you exercise at the same time everyday. Your body and your mind, don’t want to compete with the inertia of your exercise force. Its similar to the Jerry Seinfeld Productivity Hack. We can use this Inertia to our advantage in any task we want to achieve. The key is to start so ridiculously small and be so motivated, that you’d be ashamed to not exercise. Exercise and Eating and being healthy much of it is a matter of overcoming inertia and bad habits.

Weight Loss is 80% mental and 20% physical.

The key really is not to have screwed up psyche. Many of us do, and if you are overweight, don’t be ashamed to reach out to a professional psychologist and/or a professional mind-coach. I’d suggest cognitive behavior therapy as away for you to change your mental state to become more successful. Now, How do we do it?

Put Inertia in practice.

  1. Pick a time of day to exercise.
  2. Pick a type of exercise.
  3. Pick a quantity of time.
  4. Put it on your schedule, Make alarms in your phone to remind you. Write it on your shower curtain, your shower door, the bath-tub. Put your clothes out the night before. Make it so easy, that Exercise becomes immutable.

If you don’t know what exercise to pick, I’d suggest the 7-minute workout. you might need to adjust the exercise, for example, doing push-ups on a chair or whatever, but you can do the exercises. If you feel your muscles are really tight and have difficulty moving after you sit for a while, Maybe for you, the exercise is 10 minutes of yoga stretching. Heck, if it has to be 2 minutes of walking. Then, so be it, make it so easier that you can overcome the inertia of your exercise-less force. Soon, the inertia will switch to consistent exercise.

Now, I just need to realize I fell off the horse, and we all do it. The best thing for me is to follow my own advice, start small, and get back up on the horse. Two minutes of exercise here I come.

May the Inertia Be With You!

Talk about fitness or Do fitness

Ten days to go. Okay, it’s more like eleven, but who’s counting? I am that’s who.

To go to what?

My second Chicago Olympic distance triathlon, that’s what.

So, where am I?

I realized that blogging right now is a hobby. I like to do it. I think I am good at it, but there are currently more important objectives in my life. That is why I have not been on a regular posting schedule.

What have I been up to?

I have been on a regular exercise schedule! For the past ten and half weeks, I have run twice a week, biked twice a week, and swam twice a week. I have made exercise a priority! It’s on my google calendar. I do it. When I miss a day, I move that workout to another day and brick it. Or, when I was away without my bicycle to ride, I did more running workouts. Its been awesome. I feel great. I have much more confidence in my triathlon time this year.

One important key to success is self-confidence. An important key to self-confidence is preparation.
Arthur Ashe

Granted, some of my self-confidence comes from not being a complete rookie triathlete. Now, I am just your average age-grouper, but I am still raring to go. This training season: I ran farther, swim faster, and biked faster than last year. I know I am better prepared, and that makes confidence easy.

Consequently, as I know you have noticed, the time that I use to blog about fitness activities has been replaced by actually doing fitness related activities. In fact, the time I would use for many of my technology consulting and technical training activities has been replaced by my fitness activities. Of course, I still make time for my family. It also seems that twitter and facebook have given me a micro outlet to express myself.

Waxing Philosophically Now:

Still I miss writing and blogging. I miss commenting on other blogs.

I am still voraciously reading the entire interent.  I try my best to keep up with fitness blogs using Reeder on my iPad.  I follow too many people on twitter.

The one thing I don’t miss is the lack of energy I used to feel.  My energy is now exercise powered, and its great.

So for now, bear with my inconsistent posts. I have stories to tell, and I think I can help you meet your goals.

In the meantime, I suggest you stop reading/writing about fitness and you actually starting doing fitness!

Drive, Dreams, and looking

It has been a while since I posted.  I am searching. Searching for something that I am not sure what it is.  I’m looking.  Part of me thinks, a metamorphosis must take place.  Another part of me thinks, the something I am searching may already be found, it just needs to be awaken.  I’m still driven.

I am deep in the throws of Triathlon training.  Its been more difficult this year.  The weather, work, and responsibilities have been throwing wrenches in my training plans.  Yet, I train.  I admit that without my already committing to a triathlon this year, I’m sure I would not be training this hard.  I’ve tried my best to workout six days a week.  My goal has been Run on Mondays, Swim on Tuesdays, Bike on Wednesdays, Swim on Thursdays, Run on Fridays, and Bike on Saturdays.  Rest on Sunday.  Since, I’ve ramped up my training plan over the past month or so, I’ve had to change training days all over the place.  I still have been able to get two Runs, two Swims, and two Bikes in each week, but just not on the planned days.

I’m still debating some intermediary races.  Possibly the local triathlon in early July or maybe the sprint triathlon in late july as a warm-up for the Chicago Triathlon at the end of August.  I’m not sure yet if I am up to the standard distance yet for the early race.

I have to say as I’ve increased my training I feel much better.  I love it!  Although, I’ve been watching calories in, and I’m a little sleepy at times. I’ve lost some of the winter weight gain, but I still have a little bit more to go.

So, back to dreams and looking… I’m still searching… when I find it, I’ll let you know.

 

For the Love of Action

I’m not sure I’m a triathlete yet.

This past weekend, I went camping and hiking with my dad, my 5yr old son, my brother, and my two nephews.

A family that plays together stays thin together.

I enjoy hiking a ton. Its super fun to walk out in nature. Take in all the bugs, animals, and beautiful foliage.  (okay bugs are so fun if they’re mosquitos.)  We drove 3 hours away so we can endure a little bit of topography during our hike. Just the fact that we got to see views is awesome considering Illinois is a flat geologic basin (although, we benefit by great ground water). The activeness of topography was one characteristic of living in Montana or Colorado that I really miss.

My wife and I try to encourage our kids to be active. We go for walks, we play at the park, we’ll play tag inside, dance, swim, soccer, baseball, basketball.

By taking my son hiking and camping, he gets to use his body and have fun doing it. Who doesn’t like climbing boulder-sized rocks along a lakefront? That’s better than a jungle gym if you ask me.

When I was growing up, my mom and my dad always provided ample opportunity for me to have fun in action. We camped, we walked, we played sports. Some of these I did alone, some of these we did as a family. I really thank them for those opportunities. Of course, they are fond memories, but it also helped me to realize that moving my body is Fun! Exercise can be fun. It doesn’t have to be running on a treadmill that goes nowhere. It doesn’t have to be lifting weights with no action. Instead, I can carry the weight of a backpack while hiking through a forest or up a mountain.

Why do I say I’m not sure I’m a triathlete?

I mean I like biking, and I like swimming, and I guess if you twist my arm, I don’t mind running (too much). I had a great time with my past Triathlon experience.  The race really motivated my exercise.  However, This past Sunday where we were at in WI, it was 50 some degrees. It was rainy. The campground we were at held a triathlon. I was kind of excited and wanted to go see the participants. Yet, since it was so relatively cold and so wet, I was just happy to take down my tent without getting soaked.

I could not imagine getting up early to set up my transition area in a wet cold morning much less jumping in a cold lake, and then doing a bike and run afterwards. Those people are Triathletes. I’m not quite there yet. I’m not saying I won’t do another triathlon or another race. I’m not committing either way. However, on that cold morning, I had no desire to be out on there with them.

You know what? That’s okay. Everyone is different. We have to find exercises that we like. We have to learn how to naturally include more movement in our day to day activities in addition to the more strenuous endurance activities.

Races are great motivators, but they’re not the only way. Sure, I think races are good for me to motivate my exercise schedule. You may be different. What exercise do you love? That’s what matters when action in general becomes immutable in life!

Smiling… Part 1 of 2. Happy Opening Day of Baseball.

Take me out to the ball game, take me out with the crowd…

A short post for tonight.  Tomorrow is opening day of baseball.  If you read this early enough, you can catch the WFMT 98.7 in Chicago (or steaming live over the internet).  WFMT is a classical music station in Chicago.  I never much was a classical music listener.  I do have eclectic listening tastes.  I’m an avid Jazz listener, Flamenco, all sorts of Pop, Rock, even Hip-Hop, Country, Blues, and R & B.  I’ve played a bunch of classical music in symphonic and concert bands, but I never was much a listener.  That changed when I moved to Chicago.  I stumbled across 98.7 WFMT while commuting, and it offered a reprieve from the traffic.

Now, every year I make sure to listen to WFMT on Baseball’s opening day.  They play all sorts of baseball themed classical music and stories.  Its so fun.  I know this is not fitness related, but listening to WFMT makes me smile.  I love when they play James Earl Jones narration of Casey’s at the Bat.  Smile.

Smiling is important!

It is late, and I have some early work to do tomorrow.  So,  I’ll save the rest of the post for later this week.

In the meantime, tune in Monday 6:00 AM – 9:00 AM CST, listen in to WFMT to hear some baseball classical music.  I sure hope they do not change the schedule on me, and don’t play it.

Focus on the Minutiae, while planning many steps ahead.

Oh no, you did not just do that?  Really?  that?  did you?  What were you thinking? I can not believe it.  No, seriously?  you did what?

Yes, yes I did, and yes I will.

In my quest to make 2010, my year of action.  I am taking action.  I’m stopping talking about things, and I am doing.  I have not swam or biked competitively ever.  The last time I ran in a track meet was bout 18 years ago (give or take a few years).  Even when I did run, I ran mid-distance sprints.  I did not run cross country.  So, Can you guess what I did?

Congratulations! You are now registered for Chicago Triathlon, Kids Triathlon and Fleet Feet Sports SuperSprint Triathlon. Please check the event’s official website for updates: http://www.chicagotriathlon.com

Okay, I haven’t actually completed a triathlon.  However, Yes, I did sign-up, and yes I will finish.  You can cheer me on in Chicago Sunday, August 29, 2010 @ 6:00 AM local time.

Chicago Triathlon

I’ll be doing my best triathlete impersonation.  When I finish, I won’t be impersonating anybody.  I will be a triathlete.  I’ve been talking about it for a few years now.  I like biking.  I like swimming, and I tolerate running when I have to get away from danger.

I know, I know. If you are a reader, you may be thinking that I am violating my own advice: Do not tell me your goal, and you will succeed. However, I don’t feel I have accomplished anything yet. I know I have work to do. Signing up is just one step along the way.

I have been taking steps along the way.

How do you eat an elephant?
One bite at a time.

  • I’ve been reading triathlon books at the bookstore (haven’t bought one yet, if you have a recommendation, let me know).
  • I’ve been reading about improving my swimming form and better breathing techniques.
  • I’ve been swimming once a week for the past few weeks.
  • I’ve been doing some interval short runs/walk combinations to build up my running stamina.
  • I’ve been doing some heart rate walking as well as some elliptical workouts regularly.
  • I’ve been doing muscle focused weights every morning 6 days a week.

This is just the beginning. I’ve got 4 to 6 hours of running, biking, swimming, and weight workouts a week for thirty weeks.

So, as all the pro athletes state, focus on the next day, the next possession, the next move while thinking and planning multiple moves in advance. I focus on my next workout. I focus on my form during the weight workout. I focus on the posture while running, and the breathing while swimming. Build a strong foundation, and build up from there.

Step 1:  Do your research.  Done!

Step 2:  Do a feasibility study.  Done!

Step 3:  Register.  Done!

Next: Step 4:  Build a training and fitness workout plan.

Next: Step 5: Execute the workout plan

What’s the funny thing about my registering for a triathlon?

I don’t own a bike. I do own running shoes.  I own a swimsuit and googles, but not a wetsuit.

How do you train for a triathlon without a bike?  

Guess, I know what I want for my birthday. A Triathlon Hybrid Bike and a Swimming Wet Suit. As Lucy says in her letter to Santa, just send tens and twenties.

If you have any international distance training plans for newbies with 20 to 30 weeks, let me know.

More goals ahead. In the next few weeks, I am overloaded with work for my main job at my technology boutique consulting business.  So, my simpleweight posts will be a little farther in between.  Rest assured, I am making exercise a priority in 2010.

What’s your priority in 2010?  As always, let me know how I can help you.

Groundhog Day 2010: Make Exercise a Ritualistic Habit revisited.

In my last post, I talked about Building the Habit of Exercise, It’s such an important matter, that I want to revisit that today.

In my day job, besides being a father, husband, fitness entrepreneur, I’m a technology trainer and consultant.

As a consultant, it is often my responsibility to make recommendations and tell people what to do. (As a side note, I’m working a technology post that describes some of my recent consultations. I’ll link to it when its done.) Talking and telling people what to do is much easier than actually doing it.  For example, Do you want to cross the Grand Canyon, jump.  See, that wasn’t so difficult to tell you, but boy, you better be able to fly more than Michael Jordan ever did in order to leap the Canyon.  Actions are not so easy.

If you’ve been reading my January 2010 posts, you know that 2010 is my year of Action!  I want you to take action to meet your goals be it fitness, be it financial, be it personal, be it business, etc…  In order to do that, you must do something.

Image: 'Happy Groundhog Day!'  http://www.flickr.com/photos/62943723@N00/377567731Now, Today, is Groundhog’s Day, and as such, Right now, I feel like Bill Murray’s character in the movie. I’ve been here done this before.  (Insert wooshing sound to take us back in the way back machine)

If we want to create good exercise and food habits, we have to be boring at first. We have to create rituals. We have to be consistent everyday.
–Scott circa Simpleweight 2009.

If you have not read it, I encourage you to take a moment and read  Pick and Commit Time to Exercise, 10 minutes a day. Ground Hog Day 2009 Fitness Resolutions.

Now, let’s flashback to 2010. As I look back I seem to see some similarities.  In fact, I’m in the same boat as I was last year. I want to get more lean.  I want to exercise more, and I want to lose some excess weight. I also have some other goals which we’ll talk about in the future.

So, What derailed me in the past and how can I overcome that in 2010?

For starters, in 2010, I had an accident where I hurt my left index finger pretty bad near Valentine’s day 2009 that really threw off my plans. All is okay now for the most part now, although, I still have some weird feelings every now and then when I try to open a bottle left-handed. That’s really just an excuse albeit, I’d contend a pretty good one.

The main reason for lack of 2009 Action, is I did not make exercise a priority.  It just wasn’t for me.  The consultant in me is great at giving valuable advice just as a shoe cobbler is great at fixing shoes. Yet, in the classic parable,  the shoe cobbler’s children go barefoot. The consultant sometimes has difficulty taking his own advice much less anybody else’s advice. Since 2010 is my year of action, I’ve begun to re-read my own blog posts, and I’ve begun to focus on the minutiae of habit forming fitness activities. Eat less and Exercise more.

If you look at my January 2010 calendar below, I’ve exercised.  Why?  Now, My day gets planned around exercise even if it means I’m exercising at 11:00 PM on the treadmill in the house.  At the very least, I’m doing something.  I have decided I have to, and I have decided I want to.  It’s time I’ve acted and created this big positive habit.

The thing is, exercise is not a habit yet. Even though, I’ve gone about 4 weeks of consistent exercise.

2010-01 Scott's Fitness Calendar

My actions have shown that I’ve done a very focused 10 minute weight workout in the morning Monday – Saturday.  Then, three to four days a week, I have done a 40 minute to 60 minute cardio workout.  I usually set the treadmill to keep my heart rate in my target fat burning zone.  The treadmill then adjusts the incline and speed to maintain that heart rate. I know that this habit is not engrained.  Its going to take me time to build the stamina and the endurance for this to become a natural daily aspect of my life.  Yet, I also know, I must schedule my day around my exercise rather than schedule my exercise around my day.

As I was talking with my wife last night, (the run 5-6 days a week type of person), she told me that in order to make exercise a strong habit, I really need to maintain a consistent exercise plan for 12 weeks or longer. I’m almost four weeks down, and I have some work to do. I believe forming the habit of exercise is fundamental in building the strength needed to improve my eating habits.

It all takes consistent, ritual, habitual action.

What actions are you taking to make healthy fitness as ritualistic as Ground Hog Day?

Building the Habit of Exercise & Why is it difficult to lose weight?

Eating, Food In. Why is it so difficult for anyone to lose weight?

Let’s look at my past eating habits as an example. I have kept a food journal on and off for the past 10 years. I’m not as fanatic about tracking my food as I am about weighing myself everyday. It shows in my waistline. I’m not what you would call obese person at all. I don’t even think I’m fat which just may be my positive thinking kicking in. At the same time, I’m not lean or ripped at all either. Why is that? Why has it been that I have tracked my weight for 10 years, and I am not lean or ripped.

Two reasons: Exercise and Eating.

1) In the past, I have not made exercise a priority. I did it when I had time. Now, if you are like me, who has time for exercise? Exercise has not really been fun for me. In the past, I have rationalized my exercise as something I have to do rather than something I want to do. I am working on changing that rational right now. So, my Food Out has not been steady. Even when I do add 30 minutes to 60 minutes of exercise a day. I’m really only adding 300 to 500 calories to my normal expenditure.

2) Eating. I love food. Seriously, I love to eat out. I love to taste food. I love the sensation, the feeling of being full is not a bad thing for me. The excitement and the social aspect of eating is super fun. When you are going to meet a friend you haven’t seen in a while, what do you do? do you go hiking? Do you say, let’s go for a bike ride? Or, maybe we should go build snowmen outside? No, you usually say lets meet for lunch or for drinks. Then you have a wonderful leisurely lunch full of fantastic conversation which makes the meal even more enjoyable. Mmm… food. Now, while tracking my food, I have realized that I can eat roughly 2200 to 2600 calories and pretty much maintain my weight. However, I often eat more like 3000 to 3600 calories. So. Obviously, I’m going to gain weight.

So, Why is it difficult for you or me to lose weight?

If you are like the typical person who eats more than they should, then not only do you have to cut your eating habits to get down to your maintaining metabolism burn. You have to cut your eating habits below it. So, for me. If I eat 3600 calories on norm (I don’t anymore, but still happens every now and again), I have to stop eating 1000 calories just to get to 2600 calories I mentioned that I would not gain weight. Now, I want to lose weight, I have to cut that even further. So, I basically have to go from 3600 calories to 1800 calories. Wow, I’m cutting my typical diet in half. That’s a thought process that I’m just not mentally prepared for. I often thought I could do some other way. I could overcome it by exercising, or I just didn’t really think about it at all.

This wouldn’t be a problem if I didn’t enjoy food so much, but as I said I love food. Its not like I eat terrible. I generally eat whole grains. I eat mostly poultry. I do love my fast-food mexican, and I will eat unhealthy at regional fast food joints. Yet, I don’t know when the last time I went to McDonalod’s, Burger King, Taco Bell, or Wendy’s. I do know the last time I had a Coca Cola was in 1999. I drink maybe two cans of pop (sprite, 7up, or Root Beer) a year. I have cut most frutcose corn syrup from my diet. I eat whole grains, brown rice, mufa, and all the other super foods you can find. I could use more vegetables and fish in my diet, but I do make sure I eat a vegetable at every dinner and almost every lunch. So, how can I eat 3600 calories? My empty calories come from too many servings and not managing my cravings.

So, for me to lose weight, I have to cut my Eating Habits. I’ve been regretting that a ton. I know it has to happen, and I’ve tried to do it with some success. In fact, knowing that cutting my food intake will have a big impact in my waistline, I have tried many times to only cut down my quantity of eating. I do lose weight that way. However, I begin to notice that I also start to feel sluggish. I start to crave more sugar to jump start my brain. I start to want more, and when I do get a special dinner, I just gorge myself (I love thanksgiving dinners). I don’t last that long, and I eventually gain most of the weight back.

So, I have also tried just exercising to lose weight. That did work as long as I was conscious enough not to increase my eating habits. It was slow going. Yet, I found that as I increased my exercising, I became hungrier. We all will. We are burning more calories, so your body says to itself that its time to get more calories. Its easy to give into.

As you can see, my tracking my eating and exercise patterns helps me to identify my trends, to learn from my own habits, and allows me to experiment to find the best possible way to maintain my own healthy body.

What do we do? If we exercise, we eat more, if we cut our calories, we crave sugar. We have to do both of them together. However, changing long ingrained habits at the same time is a sure fire way to not change any habits at all.

Knowing that changing your food consumption would have the greatest impact on your weight loss, I used to always recommend to myself and to others to start with the changing your eating habits first. After much self-experimentation combined with researching the subject, I have decided that changing my eating habits first is not the best way to go. Building the exercise habit must come first. You must build the necessary pscychological muscles to generate the increase in energy you’ll need to overcome the sluggishness that will inevitably set in when you cut your eating. Now, I know some dieticians and fitness gurus will preach if you eat the right and correct food, you shouldn’t feel sluggishness, and I agree with them to a point. But, now you are talking about changing your daily life to include exercise, changing your daily life by eating less food, and changing your daily life by eating the right kind of food. Now, we need to make three habits happen all at the same time.

You are just setting yourself up for failure. In addition, that tumbling in the tummy is still there. The psychological cues you have built up to eat are still there. The temptations will still be there to eat. So, we’ll have to build some fortitude to overcome these challenges by demonstrating and committing to ourselves the building of the exercise habit. Exercise must be something you schedule your day around.

So, here’s what I recommend you do.

  1. Print a two week or monthly calendar from calendar.google.com
  2. Put Circles around the days you plan to exercise right now. I suggest you circle every day. A habit is much easier to build if it is consistent and if it is every day.
  3. Now, you don’t want to overdue it. So, if you have not exercised in a while just commit to walking 5 minutes the first week everyday. then walk 10 minutes every day for the second week, then walk 20 minutes every day for the third week, then walk 30 minutes every day for the fourth week.
  4. When you exercise, put an X through the circled day.
  5. Build momentum!  Soon, you will not want to break the chain of days that you’ve built up.  It’s a snowball.  As you continue going, you’ll want to keep doing it.

Now, if you are like me, and walking or running is not that difficult to do. Don’t overdue it. Mix it up. Do Weight Training 4 of the days, and Walk/Run 3 of the days. or some mixture. Just be ACTIVE everyday. ACTION!

As I said before, I don’t want you to over do it. So, If that’s too much for you, then add in some rest days. Yet, I still want you to pretend like you are exercising. So, let’s say you are planning on weight training Monday, Wednesday, and Friday. You also plan on cardio training on Tuesday and Thursday. You want to rest on Saturday and Sunday. I have no problem with that plan. Here’s what you do on Saturday and Sunday. You set aside the time as if you were going to exercise. Then, I want you to do mental exercises, stretching, yoga, or meditation exercise. You just need to do something to keep that exercise habit from weakening. They don’t call the weekend for nothing.

We’ll talk about building the endurance for changing your eating habits in a future post.

So, Take note. February is almost here.  If your New Year’s Resolution was to stay fit. There is no time to stop and no time to rest. We must continue the year with ACTION.

What can we do to help you ACT on your weight loss goals?