ALWAYS BE STOCKED
Stock up on food items that you can keep in your overstock cabinet. A few examples include natural applesauce, low-fat mayonnaise, tuna fish, pasta, tomato sauce, oatmeal, protein powder, peanut butter, and salad dressing.
ASSOCIATE WITH THE PLEASURE OF EATING
Don’t focus on the pain of preparing a healthy meal, rather focus on how the quality of the meal will positively affect your physical and mental energy levels.
ASSOCIATE WITH THE DISPLEASURE OF CHEATING
People naturally avoid situations that are painful and do things they find pleasure in. During cheat meals, people usually remember the sugar high and forget the sugar low. If you associate junk food with immediate pleasure, it will be hard to resist. Instead travel into the future and picture how disgusting it’ll feel to wake up bloated, tired, and lethargic. This is how most people feel in the morning after eating junk food at night.
ASSOCIATE WITH THE PLEASURE OF EXERCISING
When you are too tired to exercise, focus on how good you will feel after exercising. Don’t focus on the pain of exercising or the pain of getting off the couch. Instead, place your attention on obtaining the pleasurable “runner high” that you get from working out.
DON'T FOCUS ON WHAT YOU DON’T WANT
When most people look in a mirror, they usually focus on what they don’t like about themselves. The problem is whatever you focus on in life will remain a reality in your awareness. If you focus on body fat, body fat will continue to manifest itself. “A watched pot never boils.”
List of food items that are good to always have on hand.
DRY STORAGE
Applesauce
Barley
Beans
Canned fruit
Light mayonnaise
Mustard
Nuts
Oatmeal
Olive oil
Pasta
Almond butter
Peanut butter, natural
Pickles
Protein powder
Rice
Salad dressing
Tomato sauce
Tuna fish
Wheat germ
REFRIGERATOR
Buttery spreads
Cheese*
Eggs*
Milk*
Tofu/soy products*
Yogurt*
*Check expiration dates
FREEZER
Chicken/meat
Ground meat
Bread, wraps
Frozen fish/shrimp
Frozen fruits/berries
Frozen vegetables
Shredded cheese
Soy products
Fitness Tips
1. WORK OUT ALL DAY
Work all day, every day. For example:
Walk upstairs with enthusiasm and good posture.
2. CROSS TRAIN TO GET A BALANCE OF CARDIOVASCULAR, STRENGTH, AND FLEXIBILITY, AND CHOOSE EXERCISES THAT CHALLENGE YOUR BALANCE.
Perform active stretching exercises before you work out. Strength training activities use weight or your own body weight to provide resistance. Cardiovascular activities are also called "heart-racing activities" where an elevated breathing rate is maintained for an extended period of time. The best time to perform static, or "still" stretching is after you exercise, or at night before you go to sleep.
When you vacuum I want you in a good forward stance and you to be aware that you are alternating chest and back exercises. Change hands every now and then to give equal work to your right and left sides. If you drop something on the floor I want you to do a perfect deadlift or lunge to pick it up. When reaching for something, lift your rear food off the ground as if you were performing a single-leg Romanian deadlift.
3. THINK IN TERMS OF PUSHING AND PULLING
Your workout plan should integrate pushing and pulling motions. For example, alternate chest with back, thighs with hamstrings, and biceps with triceps. By alternating pushing and pulling movements, you allow proper time rest. While you are exercising your chest, your back is getting a rest and vice versa.
4. EXERCISE LARGE MUSCLE GROUPS FIRST (UNLESS YOU ARE DOING A TOTAL BODY WORKOUT)
You are supposed to work out the largest muscle groups first. For example, fatiguing your triceps before exercising your chest would not be advantageous.
The largest muscle groups for the upper body are your chest (pushing) and back (pulling). The largest muscle groups on the lower body include the thighs (pushing) and hamstrings (pulling).
After you have exercised your chest/back or thighs/hamstrings, you can sprinkle in the smaller body parts (shoulders, biceps, triceps, calves, abdominal area, lower back, obliques, etc).
