So here they are, no lies, no camouflage and no holding back.
Don't say I didn't warn you, it's a long list!
M xxx
Pre-Season Task 2: Get Real!!
INTERNAL
1. I deserve to sleep in because I'm tired
2. I worked out really hard yesterday so I don't need to today
3. I'm 22 and deserve to enjoy treats in life
4. I'm not that big anyway so I can eat naughty things
5. If I'm starving then I deserve food (whatever is around that will make me feel better and kill the hunger)
6. I've always had a broad frame so what's the point; I'll always be bigger than everyone else anyway!
7. I had a good workout today so I deserve to eat 'x' type of food.
8. I feel faint/shaky/tired and need a quick hit of sugar.
9. You only live once!
10. I've already missed training/eaten something bad today so what's the point? I'll start 'properly' tomorrow!
SOLUTIONS
1. I will actually feel more awake and more alert after a starting my exercise session than if I stayed in bed. I will get up and just start my workout and if I'm still exhausted after 20minutes then I will have a break - but I know that I will be much to awake/alert to stop!
2. I need consistency in my training to ensure I meet my goals. I worked out really hard yesterday and it felt great? Well good, try and better that effort today and feel even better!
3. I'm 22 and deserve to live a healthy and happy life til I'm 122! By losing focus now and justifying treats for myself, I am just sabotaging the fun and enjoyment I have in life over future years. It feels amazing to feel fit, thin and in control, this feeling surpasses any instant gratification of skipping a work out or indulging in a naughty food!
4. I like the feeling of feeling light and fit, if I eat this food, I will lose that feeling and although others may not physically see it's effects, I will feel it and have to deal with that feeling of guilt, sluggishness and regret for the rest of the day. Incorporate a lay-by system where if I want something, I will mentally put it on lay by for 24 hours, if I still want it, I will savor it and take my time enjoying it because it's my one treat - chances are by then the impulsivity is gone and I won't even want it!
5. By making smart food choices, I will ensure that I will no longer feel the need to have ‘naughty’ foods. When I’m hungry I will think clearly about any food option there may be, I will ask myself a) will this fill me up; b) what nutrition does it offer me and c) would I be able to stand by this choice when I report my daily intake to my friends/family. If no then there’s just no point!
6. I’m doing this program for me and for me only. No one else feels that I need to lose weight, this is something that I want to do and become the best me I can. It’s more than how I look and how much I way, it’s about my feelings of control and pride. I have been slimmer on my frame before and felt beautiful; I know that I can feel lighter and therefore smaller by following Michelle’s program strictly.
7. The reason that I worked my ass off doing a workout was so that my body responds in a positive way – by indulging in something that I know will not benefit my body I will be counteracting all my efforts! I am doing this program to become stronger, fitter and slimmer; with every ‘reward’ I’m taking two steps back. Realistically, it’s as if I hadn’t participated in the program that day!
8. The instant sugar hit will in fact make me feel worse in the long run. The sudden spike in sugar levels will mean that there will inevitably be a greater drop and I will feel faint, shaky, weak AND on top of that fat and guilty! When I feel this ‘pang’ of wanting a sugar fix or feel weak, I will have a piece of fruit and a glass of water and have a rest for 20minutes.
9. Yes, you do only live once – so let’s make sure it’s a happy, healthy and long life! I’ll enjoy the social events more, be more focused and in control at work, I’ll look better and feel better about myself. I’ll be a better, more fun and happier version of myself; the best version of me is a better girlfriend, friend, daughter and sister.
10. Tomorrow never comes. Every day will require me to take small steps each day to ensure my success for the next day. This program is about executing control and self-discipline – it’s as much about my daily choices as it is about how I respond if I do fall off the wagon. I analyze where I went wrong, what excuses did I use, how did I feel afterwards and how can I change what happened for next time.
EXTERNAL EXCUSES – WITHIN MY CONTROL
1. My knee/hip/foot really hurts and I don't want to further any injuries
2. It's too cold
3. It's too hot
4. I've got a big event today/tonight and don't want tire myself now from exercise and ruin my day/night.
5. I'm too busy and don't have time to exercise today
6. I feel sick and don't want to push myself if it might make it worse
SOLUTIONS
1. There will always be other options if I feel that a particular joint or muscle is hurting. To prevent injury however I will ALWAYS stretch before and after my workouts. If it hurts when I’m running, I will go for a bike-ride. If I can’t do squats, I’ll do a light jog. I will ensure that one way or another I meet my calorie expenditure requirements!
2. Put on a jumper and get outside! Once I start moving, I’ll warm up pretty quickly anyway! I’ll warm up much faster by getting out of bed/getting out of the house and going for a run than I would be laying in bed or sitting on the couch shivering away.
3. By exercising on warmer days, I’ll sweat out more toxins and if I get outside, I’ll get a nice tan while I’m at it. Double thinspiration – exercise to tone me up and developing my tan that makes me look healthier and slimmer!
4. If I think back to every exercise session I’ve had, after about 90% of all of them I have felt more energetic and positive following it than before I got up off my ass. I’ll enjoy the event more knowing that I’ve worked hard to look fabulous for it.
5. Everyday has 24 usable hours. If I have enough time to watch television, read a book or sit on my ass, I have enough time to get up and exercise! In the long run, my time efficiency will actually improve. By doing my workout in the morning, I will have given myself the rest of the day to spend as I please, I will be more motivated to make positive food choices and will be more focused!
6. When I feel sick, similarly to when I say that I feel too tired, I will start my workout and see how I feel after 20 minutes. It’s likely that I’ll in fact feel better and will WANT to continue. If I get sick and I’m not able to exercise (tonsillitis, flu etc), I will make sure that I attempt low impact exercise inside the house and make better food choices. When I am better, I will make up for the time I lost and do double sessions to regain the calorie deficit I should have been burning!
EXTERNAL EXCUSES – OUT OF MY CONTROL
1. If a family/work/friend crisis arises.
SOLUTIONS
1. I will be a part of that situation as much as I'm required to be and that I feel is necessary at the time, but I will also remind myself that a temporary block in the road will not permanently derail me from my goals and put me off my path. I will remember that I will be better able to deal with whatever situation arises when I'm strong, when I'm feeling healthy and when I am focused, all which is brought on by exercise and good nutrition. I will continue to be a better version of me to deal with situations that might arise, because at the end of the day, a focused/healthy/happy mind is the best state of mind to be in going into any situation that needs positivity.
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