Tag: Tiredness

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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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Weight Loss Exercise

Eliminating Sugar from Your Diet

When following the Paleo Diet you will see that all sugary foods are banned. Even though this might be hard for some people, eliminating sugar from your diet is a good thing!

Yes, sugar does taste good but it also contains fats and huge amounts of calories. Not good for anyone wanting to lose weight! Sugar is addictive and you will find that the more you eat, the more your body will crave sugar.

Eliminating Sugar from Your Diet

Your body cannot handle all this sugar and will store excess sugar as fat. This fat shows up on your hips, thighs, buttocks and stomach.

As well as food cravings sugar is responsible for making you feel tired. If you eat too much sugar you may find that you wake up tired. You don’t feel refreshed at all. You can get rid of this tiredness but eating more sugar but then the cycle starts over again. You feel better from the sugar high but your body crashes leaving you feeling extremely hungry and fatigued.

Breaking the Sugar Cycle

So how do you break this cycle, how do you eliminate sugar from your diet? Well the obvious way is by eliminating as much sugar as possible from your diet.

Eliminating Sugar from Your Diet

Eliminating Sugar from Your Diet

Cutting back on soft drinks, processed foods, crackers, muffins and cookies is a good start. You should also be careful about choosing fruits which are high in sugar. If you are trying to lose weight only eat one or two pieces of fruit per day.

People who eat high amounts of sugar have been found to have high triglyceride levels, plus their good (HDL) cholesterol levels are low. Low HDL levels are a cause for heart attacks.

The amount of sugar that you can safely eat is around 8 teaspoons per day, or 100 calories for women and 150 calories from sugar for men. This amount of sugar can be found in one can of soda!

The best way to eliminate sugar from your diet is to take one step at a time. Start by replacing those soft drinks with herbal tea or water. Water will actually help flush out toxins from your body and jump start your weight loss efforts.

Start eating regularly and allow yourself small snacks in between each meal. Sugar is known to curb your hunger quickly, so not allowing yourself to suffer from those hunger attacks is key. By keeping your body full with nourishing healthy foods you can overcome your sugar cravings and eliminating sugar from your diet within a few days.

If you do decide to quit sugar totally the first two to three days will be the hardest to get through. Your body will crave something sweet so make sure you have snacks such as nuts or berries on hand to eat.

Stress is another cause of sugar cravings and if you find yourself wanting to eat when stressed then it is time to deal with the cause of your stress. Taking the time to find out the root cause and handling it is the only way to remove stress from your life. As well as making you crave sugar stress can cause all kinds of health issues including heart attacks and death!

By following the Paleo diet you will only be consuming sugar that is found naturally in foods. By eliminating sugar from your diet you should experience a sharp drop in your weight quite quickly.

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Weight Loss Exercise

Goal Setting and success in your health


Goal setting is an important piece of any changes that you make in your life. Whenever you get started making changes in any way I am sure that you have found that the giddiness that you feel at the beginning feels like it will keep you going as long as it takes. After a while we all know that doubts creep in and before you know it the excitement is replaced by doubt and the things that seemed important now feel like a chore.

Well if we start every new plan by setting goals correctly we will have more than a fighting chance once the excitement fades we will have A PLAN.

Goal setting is a simple process, you decide what you want, make lists of why you want your goals as well as a list of what could stop you, make a plan decide what you will use as goal posts as you move toward the goal and finally once you reach your goal you celebrate the achievement.

Let’s try this out with a weight loss goal:

  • Goal, to lose 30 pounds
  • Why, to feel and be more
    healthy, prove to myself I can do anything
  • What could stop me, people
    offering food, bad weather for workouts, tiredness
  • Plan, to do cardio 3 days a
    week and weights 2 days a week, to cut the size of my meals, to cut out
    all sugar except for once a day, get lots of sleep to rest from the
    changes and workouts
  • Goal posts, lose 2 pounds
    per week, 30 pounds should be lost in 15 weeks, adjust diet and
    exercise as needed
  • Celebrate, after finishing
    this weight loss get a family picture taken with me in new clothes

This goal setting system is almost fool proof, the only thing that you should add if you can is a partner and someone that you can talk to about your progress, a spouse maybe or a personal trainer if it is a exercise goal.

Now go forward and make some goals! One more thing that I learned from listening to Tony Robbins is that when you do make a goal don’t leave the site of a goal without taking an action towards it’s attainment.


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