Thank you 2012, you were beautiful. Bring on 2013 for more and increased awesomeness.
You’ve probably already thought of a millions things to focus on, develop, enhance or change in 2013. Well, here are 12 tips. The first one is going to help you stick to your new year’s resolution, the other 11 are inspiring ideas to enhance your training and eating experience.
1) New Years resolution.
Making a Change? So it turns out that making a declaration on it’s own doesn’t actually work. The plans you make for the change is the key. What plans do you need to make? According to the awesome Jade Teta from Metabolic Effect these are the 5 key things:
1. Understand how your brain works. Humans are not very good multitasks. The more you do, the more confused you become and in this confused state you default back to old behavior. One thing at a time is key.
2. Bringing in bit of Jim Rohn, the Brain needs a strong why? Why change? Why spend more time with your family? Why earn more money? Why travel more? Why is the energy, the fuel behind the change. write down why you are doing it.
3. What are you going to do? If you want to gain some muscle and lose some fat, what are you going to do? Hire a Personal trainer? Join a bootcamp? Re-start a sport you used to love but got too busy to play? Martial arts (fitness, fat loss and learning a form of defense and increased confidence). What are you going to do?
4. When are you going to do it? When do you start? Now is always a good time. But really, when is now a good time? 1st January? Set a date and commit to it. And, more specifically, when are you going to go (continual)
5. How is it going to happen?
This is about obstacles. Predicting then clearing and overcoming obstacles. Let’s take training as the example, because it’s very relevant. By training session number 3 you might be aching and need to slightly alter your workout. Know that you are going to be aching and that you can find something to train that doesn’t ache. (if the pain is severe see your trainer then your doctor if necessary).
Plan in your diary, like an appointment when you are going to train and keep that appointment with yourself. Pack your training gear the night before and put it by your keys. Buy extra training gear and leave it in the office or in your car so you always have it. And remember the first few minutes of training often the toughest.
2) Do what you love.
Whatever your goal there is a way to burn fat, gain fat, gain muscle, increase your VO2 max, tighten your abs, increase your ‘booty’ size, trim your waist… that you will enjoy. If you currently do not enjoy your training then look beyond your gym, even if it is a different gym.
3) You are so sweet (and it’s making me fat).
Refined sugar and sugar in it’s altered states is an ingredient that will not help you loose fat. And, it will not give you long term stable energy levels. Become aware of your refined sugar intake.
4) Understand the label.
If you don’t understand the words on the label do not put it in your mouth… (Seek first to understand). Would you blindly pick one of the petrol (gas) pumps and start filling your car? Ha! Probably not unless you were loco. Would you grab any cologne/perfume from the shop and buy and use it without knowing the smell? Probably not! (ingredients on body products I’m saving for another time… oh yes there is a world of wildness we daily rub into your body too). Pick up, sign a contract for and use a random phone or computer you’ve not actually looked into – Probably not!
Grab something that looks like food/liquid, something that we are told is food and eat it? Most people do this every day! Wild, wild times!
3b) Where does the key ingredient sit in the ingredients list? If it is chocolate for example you should be looking for ‘Cacao’ to be as high up in the list as possible and for there to be as few other ingredients as possible.
5) Ignore those voices.
(for now, I don’t mean the ones in your head) I mean the voices of those people around that project their own ‘situation’ on to your life. They don’t know you. I don’t know you. You know you (for the most part). Find out the reality of your situation and your own goals for health and fitness and find out how to do it. ‘”e become the average of the 5 people we spend the most time with” – Jim Rohn. Learn to selectively ignore opinions and people. And, likewise, learn to surround yourself with the people who are best for your life actualization.
6) Get tested.
Yes that kind of tested and… If you think you might be overweight and eating too much sugar, go and get your blood tested for diabetes. It’s OK, just go an do it and then take the next step from there.
7) Go Caveman.
Relatively speaking grains, wheat, gluten & legumes were only recently introduced into our diets. And it turns out they are not conducive to a creating healthy human being. There are proteins in those food that wreak havoc on our digestive system. Take a month off and see how you feel. (Thanks Robb Wolf and Dr. Loren Cordain)
8) Fart lots?
Maybe it’s time to test your tolerance to lactose. Take 21 days off and see how your digestion, farting and energy levels change… when you take it out of your diet remember you will need to replace it with something like lots of green veg (for calcium) and eggs for breakfast (yes the whole egg). Don’t fart much? It’s a great test to do anyway to see how and if your energy levels increase. Especially if you are reading this from the USA, your milk and dairy products are perhaps the most processed and highest in sugar the world has ever seen.
9) Added sugar? Put it back!
Really. Ingredients with the letters ‘ose’ at the end are a type sugar (dextrose, lactose, fructose, sucrose, high fructose corn syrup, amongst others). This means that they will release energy very quickly and, generally speaking, if not used through training or in other ways they will be stored as fat. The other issues are that the sugars are often man-made and hence even more detrimental to our health. Our mental and physical health can take a serious battering when we eat those sugars listed above. (Artificial sweeteners are not the answer either! It’s a given that we avoid them). If you have a sweet tooth go for something like raw organic honey which actually has some nutrients, though is still not advisable as part of a fat loss program.
10) Life – for best results live without gluten.
Challenge yourself? Try it for a month and tell me how you feel… then continue…
11) A long list?
How long is the ingredient list? In a packet and contains more than 5 or 6 ingredients? Then it is probably not worth eating.
12) Taste it.
Some of us drink it every day without any respect for the actual taste, merely focusing on the fact that it wakes your face up and make getting on with the day tolerable. The taste of your tea or coffee is DIRECTLY influenced by the quality of the water used. That means if you’re in London or LA and getting tea or coffee from a high street chain store you are probably getting a low quality water high in fluoride and other chemicals. When I steep tea I always use bottled or filtered water. It makes a huge difference.
12b) Different temperatures for different teas.
Different teas need different steeping temperatures and times. Fact. Imagine taking a pice of bread (not that we would right!?) and putting it in a toaster on full power, then when it pops we put it in again, and again and again. How do you think it is going to taste? Pretty bad. Same thing with tea. Green teas for example need a water temperature from between 50C and 90C (celsius). so when your high street chain cafe bar tortures your tea back in boiling water you are effectively getting ‘burnt toast’.