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Weight Loss Exercise

Use Small Victories to Fuel Success


Small victories are all that are needed to get to big success. I know that this may make sense from the outside but if we dig in it makes ever more sense.

Use Small Victories to Fuel SuccessI heard a story yesterday about the swimmer Michael Phelps. Phelps when he was training for year would have a very meticulous schedule. He would wake up and have a certain meal for breakfast. He would warm up doing the exact same warmup for the exact same time. Then it was time to get ready to swim and he would listen to an unchanging playlist on his ipod to get him ready. He would step up on the starting block, then step down, and then step up again, and get ready to race. The race itself is just the end of the whole process.

All of these little bits of very scheduled routine are actually building small victories, the schedule that has these little things involved will help your mind see them as victories which will give you the courage and belief that you can make bigger wins.

We all like to have a routine. A routine means that you don’t have to think about what is next because it is but if you think about the way you start the say. Get up, get showered, breakfast, brush teeth, leave the house, go to work. This routine is all a way to look at the easy and routine way to start your day. Why not make little changes that will start little victories yourself first thing in the morning.

Here are a couple of Small Victories to Try Now

As soon as you wake up, instead of dread or thoughts of tiredness, just think of five things that you are thankful for from yesterday or that you will have today. Start on the positive.

Burn the Fat Feed the Muscle
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

Or while standing at the kitchen counter and pulling out a piece of paper while you are getting breakfast ready. spend 60 seconds making a list of the most important things to get done today.

And one habit I have really made over the last few months in my morning routine is to listen to podcasts instead of the news on the radio. We get hit by news all the time but I learn in the car on the way to work instead and it gets my mind flowing.

Small Changes Can Have a Giant Effect

When you make these little changes in the morning, these small victories then when bigger things happen, like having to really push your workout, turn down cake or going out for lunch in the office, then these positive small victories are going to have made a big difference to your willpower and success

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General Weight Loss Tips

Exercise Excuses

I’ve been thinking about writing this post for awhile now and figured that since the new year is in full swing, I’d humor myself.

In 2010 I exercised, but not a lot. On a good week, I was moving about 3 times a week. Yet, it seemed most weeks I was making an effort only once. But why? Excuses! I’m really good at rationalizing and this year I want to face my excuses head-on. Admittedly, there were many days that my excess sugar consumption kept me from physically being able to exercise- bloat, upset stomach, lethargy, and depression all kicked in and helped make the couch look super comfortable.

Now that I’m having a sugar-free year I hope to avoid some of these excuses, but I know there will be new ones cropping up.

Here are some of my most frequent excuses:

I’m too tired. Here’s what happens: I’ll have every intention to exercise, but I’ll get caught up in doing everything else under the sun. Oh! Looks like I need to clean out the refrigerator! And more often than not I am genuinely busy and wait and wait and wait until I’m just too tired to exercise.

Solution: Schedule exercise for a time of day when I don’t feel too busy or too tired. That sounds easy enough? Probably not for all of us. I don’t have to be at work at a certain time and most of my days are spent at home working, but there are a lot of folks that leave for work at 7am and get home around 5 or even 6, then they have other chores to tend to. What is the solution? Make exercise a priority (I’m speaking for myself here too) wake up 45 minutes early and go to the gym, do an exercise dvd or dance to your favorite playlist. For me, I like to exercise with my husband who is a late sleeper, so I need to schedule exercise at 4 or 5 pm on most weekdays. I need to write it down and stick with it.

I can’t find any workout clothes. Okay, I’m probably alone on this one, but I always feel like every component of my workout gear is in some state of being cleaned, under a pile of clothes, or in the hamper. I need workout pants, t-shirt, shoes, sports bra, socks and ipod (if I’m lucky) to get motivated to exercise. Sometimes I get unmotivated just by knowing it will take 30 minutes to find something.

Solution: Dedicating a drawer to just exercise clothes. This is something I’ve wanted to do for a very long time and know it could help me a lot. Having all of these items together in one spot would be very beneficial to my sanity and my exercise schedule.

I’m too busy. I’ve been guilty of this excuse, mostly because on the days that I am pumped up to exercise, I’m also pumped up to do everything else. And on other days I just have a lot to do, I’m sure I’m not alone.

Solution: Facing facts. In 2010 I managed to watch the entire series of lost, six feet under, and pushing daisies. I also watched three seasons of mad men, several episodes of jeopardy and countless movies on Netflix. I also found time to create 300 pieces of jewelry, cook many delicious meals, read 10 books, put makeup on, get dressed up, work on this blog and so many other things that I simply made time for. To say that I was “too busy to exercise” is simply not true.

Waiting for the perfect situation. There have been points in my life that I needed perfect weather, the perfect workout shoes, the perfect time slot, a perfect feel-good easy day to exercise. Guess what?

Solution: That day does not exist. How we feel now in this moment about exercise is probably how we’ll always feel. I cannot tell you how many times I’ve mapped out my road to weight loss only to fall short waiting for it to feel right. Waiting for life to be stress-free and slow. In my mind, there was going to be a day when the clouds parted, the angels sang and I’d turn into this super healthy person that bound out of bed at the mere mention of exercise. And all I have to say to myself is “honey child, that day will never come. you either do it now or not at all”.

What are some of your exercise excuses?