Before and After

OK as promised.. Here are my "Before and After" Crossfit Photos! Please keep all jokes to yourself!! Starting weight 195 pounds - 5 months later 175 pounds!!

Training Day 66

Todays Training:

Toe was starting to feel better yesterday! Until one of my students hit me in the foot with their golf club!! Needless to say it was a little soar the next morning.. Still got a work out in but it was a slow strength workout.. Heavy Deadlifts mixed with some Hand Stand Push Ups..
3 Sets of 5 Deadlift at 275
3 Sets of 5 reps of HSPU

3 Sets of 3 Deadlifts at 315
3 Sets of 5 reps of HSPU

1 Deadlift at 325
Max HSPU - 10

I am in the process of starting a new training program.. One where I hope to gain a considerable amount of strength.. Its called Max Effort Black Box..

Training Day 66

"Unknown"

I know you...
I know you're bigger, faster and stronger than me.
I know your Fran time is lower, your 5k is quicker and your deadlift is heavier.
I know you have 1,000 views on YouTube.
I know you're a "WOD" warrior.

I know you, but you don't know me.

You don't know what's in my head, what's in my heart, what's in my soul.
You don't know that pain is my ally.
You don't know that sweat and blood are my training partners.
You don't know that I'm unbreakable.

I know you train in your temperature controlled gym with the tough sounding name while I'm training in garage exposed to the elements. In the heat and in the cold, in the humidity, rain and snow, I'm forging mental toughness. I'm tempering my resolve. I'm fueling my passion. I'm getting ready for the day that we meet.

I know your 1,000 YouTube views won't mean shit in front of 1,000 spectators. I know when the heat goes up I go big and you go home.

I know you don't know me...but you will.

Today's WOD: weight for Clean n Jerk - 155#
For Time:
1 Clean n Jerk
1 Round of Cindy (5 Pullups, 10 Pushups, 15 Squats)
2 Clean n Jerk
1 Round of Cindy
3 Clean n Jerk
1 Cindy
4 Clean n Jerk
1 Cindy
5 Clean n Jerk
1 Cindy
4 Clean n Jerk
1 Cindy
3 Clean n Jerk
1 Cindy
2 Clean n Jerk
1 Cindy
1 Clean n Jerk
1 Cindy

My toe is still a little tender so these clean n jerks were pretty tough..
Time: 18:57

Training Day 65

~Day 1 of Rotating Meats and Nuts Breakfast~

I recently read a post from on Crossfit Calgary written by Charles Poliquin (check my sidebar for more info on this guy). It reads:

The Meat and Nut Breakfast
The rotating meat and nuts breakfast for optimal body composition
by Charles Poliquin
When people ask me for the best single dietary tip of optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives, rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.

Breakfast is the most important meal of the day. My seminar hosts are well made aware of it. It is a non-negotiable item. I am very grateful to have hosts all over the World that cater to my breakfast needs. My Dominican host Juan Carlos Simo always comes by the hotel with a kick ass breakfast. The best salmon I have ever had. Mats and Helen in Sweden bring me elk for breakfast.

What you eat for breakfast sets up your entire neurotransmitter production for the day.

If for some reason there is no host, lets say I am giving a seminar at a location I am not familiar, I always pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs.

It is quite funny sometimes to see the reaction of the hotel staff when I ask for meat in the morning. For example in Tuscany, when I asked the chef for meat for breakfast, he had a look on his face like if I asked him to point in the right direction for the tunnel that links Rome to Oslo.

Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.

Here a sample 5 day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage.

Tea, coffee or herbal infusions are permissible, Milk and juice or other liquids are not allowed.

Day 1
• 1-2 Buffalo meat patties
• 1 handful of macadamia nuts
Day 2
• 1 large venison steak
• 1 handful of cashew nuts

Day 3
• 1-2 Lean turkey burgers
• 1 handful of almonds

Day 4
• 2 lean ground beef patties
• 1 handful of Brazil nuts

Day 5
• 2 chicken breasts
• 1 handful of hazelnuts

One of the other advantages of this system is that is reduces the development of food sensitivities which are known to increase cortisol in people. More than often enough, when we test first time clients for food sensitivities we find that they have antibodies to the food they have consumed on a daily for years. That is even more true in bodybuilders, it not uncommon to see them have allergies to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples.

What about if you are allergic to nuts?

I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast:

apricot?
avocado
blackberries
blueberries
grapefruit
loganberries
nectarines
olives
papaya?
peach?
plum?
raspberries
strawberries

Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World.

After breakfast, I recommend to use a teaspoon to a tablespoon of quality fish oil to mitigate even more the insulin response. That will insure top level concentration till your next meal.


So I have decided to implement this rotation to my breakfast on training days... Tuesday, Wednesday, Thursday, & Saturday, Sunday.

This morning I had 7oz of Grassfed Ground Beef Paleo Meatloaf with a handful of raw cashews.

Today's WOD:
Due to the pain in my big toe, I had to make my own WOD up this morning that didn't involve any Jumping, Landing, Running or Heaving Ground Lifting. I came up with the following

5 Rounds for Time of Unbroken Reps of:
15 GHD Sit Ups
10 Pull Ups
5 Body Weight Bench Press - (175#)

Time: 10:48 - lost some time trying to walk to and from the different stages with a bum toe.. But this ended up being a tough test for me. Great work out.. Hope to be back at 100% either Thursday or Saturday for sure!!

Back At It!!!

Finally got back to the gym!!! Took 7 Days off to rest, recover and eat like crap! And I loved every minute... I had 2 Pints of Coconut Milk Dark Chocolate swirl Ice Cream, a Twix Bar, and a Dark Chocolate Bar!! First cheat meal in 3 months.. It was heaven!! But I paid for it the next couple of days.. When I finally got back in the Gym the first time my legs felt very heavy and I was sluggish. All the weights were heavier than usual and my heart rate went up right away on the first move.. But I ate a great dinner and got 10 hours of sleep and was ready to go on Sunday for an OPT Bench Workout.. And I felt like I was back to about 90%
I'm now in preparation to compete in a "Mini Crossfit Games" being held in Miami by Crossfit Blueprint. All the guys and gals that went to the sectionals are competing, as well as a few new ones! Should be an awesome time in South Beach!!
The WOD:
"Every Rep Counts"
As Many Rounds as Possible in 20 Minutes of:
10 Wall Balls - 20#
10 Box Jumps - 24"
10 Deadlifts - 205#
10 Burpees - 10

Results:
I ended up with 7 complete rounds and 25 reps. Overall grade probably about a B-
Should be 100% in a few more days.. Ready to "Eat Bees" as OPT says!!

UPdate:
Had a little minor procedure today to fix my Toenail... Might be sidelined a few days from jumping and running.. Still gonna try to do a work out.. Maybe some Pullups, Bench press...anything to stay off my foot.

Sectionals Update

Well, my WPB Sectionals Weekend was a blast.. Didn't do as well as I wanted to.. I got a pretty picky judge in my first WOD and she took away all of my reps in the 2nd and 3rd round.. I was on a pretty good pace I got 27 Kettlebell swings first round then hit a bit of a wall and only got 8 on the 2nd.. Then the third round the judge was making me redo my man on fires and I was unable to complete a Kettlebell swing in that round.. Meaning that my score was only the first 2 rounds.. After I was done I was watching a few others go and their form was way worse than mine and every one of their reps counted.. What can you do.. Next time I won't give them a reason to questions my range of motion.

The 2nd WOD wasn't one of my strengths either but I thought I did ok.. Finished in the middle of the pack.. Ripped my hands pretty bad on the Pull Ups but was able to finish them and the Thrusters that followed without even feeling my hands.. I think my whole body was numb at this point.

3rd WOD I ended up setting a personal best on both the Power Clean Lift @ 215 pounds and the Push Jerk Lift @ 225 pounds. Felt Great with this performance and was so pumped to hit those weights.. My previous best for both were 185 on the power clean and 205 on the Push Jerk.

4th WOD was a 1500m Row, 400m 60# Sand Bag Sprint up a hill, Then a 2k Run... Finished with a total time around 21 minutes.. The run killed me.. But I smoked the row.. I kept a 1:45 pace and it felt very easy.. Good form. The sandbag sprint was easier than I thought.. I took it kind of easy to save myself on the run, probably could have snuck out a minute or two if I would have pushed a bit more on that sprint, but I didn't know I would feel for the run. I don't do a lot of running and was unsure how to pace.. Just another aspect of my fitness I need to work on!!

Just want to thank my parents for the all the words of encouragement and also all the guys and girls at the Redline Box and OPT for the training program! Could not have done it with out all of you!! Thanks!!

Here are a few videos of my lifts.. You can also see them as well as some pictures on my Facebook.

No Grains

Why We Don’t Eat Grains

A. Grains provoke an inflammatory response in the gut

Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.

Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.

It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.

B. Grains spike insulin levels

Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.

When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body does not need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.

C. Grains have an acidifying effect on the body

A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.

D. Grains are “empty calories”

All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)

Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).

-Crossfit Optimum Performance

Crunch Time

Ok just 1 more day til Sectionals and they finally released the WODs for the weekend!! Here they are!!

Another in the laundry list of sectionals going off this weekend is Florida. Here's a look at the events that will be taking place over the weekend.

WOD 1

Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA "Man on Fire")
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings

WOD 2

3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

WOD 3

In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.

WOD 4

For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time



I feel pretty good about all the movements. None of my major weaknesses are here which will help. More worried about pacing on the 4th WOD and also how my work capacity starts to drop off in the 1st WOD.. Nothing to scary about the 3rd WOD.. Just gonna have to set a PR and be happy with it! 2nd WOD seems pretty tough.. Heavy Thrusters will favor the big guys but hopefully they are gassed from the Box Jumps and Pull Ups.. Need to make up most of reps on the Box as pull ups and thrusters will definitely by my weakest movements.

Here is a link to live scoring for all the sectionals.. http://scores2010.crossfit.com/ Look under the FL Sectional and Ill try to keep up with some pics and videos at the end of day 1. Here I go!!

Rest Day

~ 5 Days til Sectionals ~

Post workout Nutrition Strategies
The following is basic information and is not a prescription or a one size fits all approached to nutrition. You will have to find the combination of protein, carbs and fats that works best for you.

Whether you’re following Paleo, Paleo-Zone, Zone or some other sensible eating plan one thing that we should all have in common is a strategy to refuel our bodies after our workouts.

Before we go any further however, lets look at the foundation for all of your meals; macronutrients.

Protein- the building block of muscle and the most important thing to consider for your post WOD nutrition. During your workout, muscles will suffer micro-trauma or small tears. The only way to quickly begin protein synthesis or repair is to ingest protein. Choosing the right type of protein is also an important consideration. Since our goal is to quickly begin the repair process, whole food protein sources like chicken, beef, fish and pork take too long to digest to be effective and who wants to eat a steak after a workout. Protein powders are a much better option. They contains ample amounts of protein that is easily digested and is very portable.

Carbohydrates- The primary stimulator of insulin, a storage hormone, that will help transport glycogen, protein and other nutrients into the cells of the body. Carbs fall into one of two categories relating to the rate at which they are digested and enter the bloodstream. Low Glycemic Index carbs refers to carbs that are processed slowly and are responsible for a small(er) insulin response. High Glycemic Index carbs cause a more rapid insulin “spike”. Grains, potatoes, many fruits and fruit juices are high glycemic index. Your regular day to day meals should contain mostly low glycemic index carbs as the goal is to maintain low levels of insulin. On the other hand, a hit of high glycemic carbs post WOD can be a great idea under the right circumstances.

Fat- Most research including that of Dr. Sears (Zone Diet) indicates that dietary fat slows the insulin response of carb ingestion. Since our goal post workout is to have insulin transport nutrients for us, taking in fat post workout may work against us. In most cases we recommend against consuming fats with your post workout meal. There are some recent studies that suggest that using saturated fats called Medium Chain Triglycerides or MCT’s post workout may be useful. Coconut oil and coconut milk are nearly 100% MCT’s. The fats have virtually no likelihood of being stored as fat and are quickly converted to be used as energy.

For their ease of digestion and portability, a post workout shake is the best way to take care of your refueling needs.

Knowing which road to take in your post WOD nutrition efforts requires that you know where you are now and where you want to go. To determine a post workout strategy that right for you let’s look at your individual goals as well as the type of workout you are doing.

If your goal is to lose bodyfat and “lean out”, your post workout fuel should be high in protein (25-30g for women, 35-40g for men) and with little to no carbohydrates or fat. Whether the WOD is a “gasser” like Fran or Filthy Fifty or is a pure strength day like heavy deadlifts for low reps, you should use this strategy until you have reached your desired level of leanness.

If your goal is to maximize your performance and you are at your desired level of bodyfat, refuel based on your workout. For longer more metabolically demanding WODs, take in 20-40g of high glycemic index carbs in addition to your protein. Again no fat. A very effective and yummy post workout meal we suggest is made from 30-40g of mashed sweet potatoes, 3 tbs. of unsweetened apple sauce, sprinkle of cinnamon and 30-40g of vanilla protein powder. Mix all of these ingredients up until smooth. For strength WODs, keep the protein high and reduce the carbs by 50% or more.

If you are looking to bulk up or are involved in a longer strength cycle experiment with high levels of protein and carbs and add in some MCTs either with a tablespoon of coconut oil or 2-3 ounces of coconut milk added to your shake.

Which ever strategy you chose, be sure to eat a balanced whole food meal 1 hour after your shake. This will continue to fuel your recovery as well as help maintain the thermic effects of your workout.
-Crossfit Redline

Training Day 60

~ 1 Week til Sectionals ~

Today's Training:

Part 1:
Clean and Jerk - 5RM
(no more than 3 sec reset on ground b/t reps)

rest 3 hours

Part 2:
Row 2K
30 SDLHP - 115#/80#
Row 1K
20 SDLHP - 115#/80#
Row 500 m
10 SDLHP - 115#/80#

Results:

No time today for the rest period.. Had to go back to back on these WODs so I stayed relatively light on the 5 clean n Jerks, rested 10 mins and went right into part 2

Part 1) 175# x 5 - Light

Part 2) Total Time: 24:40

Row times & mins/500m:

2k) 7:54, 1:54/500m
1k) 4:06, 1:54/500m
500m) 1:55, 1:52/500m

I tried to stay around 2:00+/500m for the better part of the 2 and 1K and turned it on at the end. I found this to be the most effective way to have a good row time and still have enough left in the tank form the SDLHP. Last 500m just tried to stay -2:00/500m. a big problem of mine is going to fast to early so this was a great WOD for me to practice my pacing!

Training Day 59

~ 9 Days til Games~

Today's Training:

A. Dead Lift @ 12X1; 60% 1RM; 8 sets of 2; rest 30 sec b/t sets
B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec
C. AMRAP Double Unders in 8 min

Results:

A) 220# x 10 sets of 2
B1) Unbroken
B2) Slightly Broken Up
C) 221

Starting to get very excited about the games! Its less than 10 days away now and I just can't even believe how fast this is all coming. It feels like I just started with crossfit last week, learning how to do a kipping pullup and now I am about to compete in one of the toughest athletic competitions around! But I feel very confident knowing I put 100% of myself into my training, my Diet has been on point, and I feel my work capacity is close to being at point where I won't totally embarrass myself. Wish me Luck!

Training Day 58

~ 10 Days til Sectionals~

Today's WOD:
"2 Parts"

Part 1:
as Many Rounds/Reps in 20 minutes:
Row 300 m
AMRAP Hand Stand Push Ups - HSPU
AMRAP Ring Dips
AMRAP Push Ups

rest 6+ hours

Part 2:
for time:
30 box jumps - 20"
10 chin ups
30 box jumps - 20"
20 chin ups
30 box jumps - 20"
30 chin ups


Results:

Part 1:
5 Rounds + 300m Row
Total Reps: 124

Move to next exercise when I broke or Range of Motion broke down.
(fell off wall,head missed ground/off rings, not fully extended/ resting on knees)

All rows were under 1:45/500m Pace
10,10,12
6,7,15
4,6,10
4,6,10
4,8,12

HSPU form went downhill very very fast!!

Part 2:
Time:

Training Day 57

~11 Days til Sectionals~

Today's Wod

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups - amrap in 30 sec/ 30 sec rest x 8

Results:

A1) 165/175/185/190/190/190/195/200/200/205F/205F - all Ass to Grass
A2) 95/115/125/135/140/140/145/150/150

% of Close Grip Bench Press = 77%

B) 11/11/10/10/9/9/8/8/8/7 did ten sets by mistake but very happy with the range of motion and speed of the last 4 sets. usually by then I am alternating hands but I was able to keep both hands over head and focused on my breathing!

200 is a 1RM PR by 10#

So close on 205 got down on tempo ass to grass and got stuck at parallel or at least what felt like parallel and I felt my back start to round out and just dropped it to save myself.

Rest Day

How to Develop Good Habits

Aristotle had this to share about habits: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

The motivation for developing a positive health habit may come from the beckoning of a New Year, a firm nudge from your doctor or your ever-expanding waistline. A few months ago we talked about how to break bad habits. While bad habits can almost miraculously get set in stone overnight, developing a good habit takes a bit more coaxing, commitment, deliberation and time. But you can become a true master at developing a good habit. You just need the tools and resolve to help you get there.

Here are five practical tips to transform your healthy pipe dream into a solid reality.



Clarity
Anyone who has written a grant, business proposal, or college application, knows that just a few lines below writing your full name, you must state your objective. So let’s start our good habit forming right here. Set your own objective and be clear and specific about it. If the good habit you want to develop is to be active in some small way each day, or to swap out ice cream for fruit, then your road to health just started blazing with a string of green lights. A crisp and sharp objective gives you the resolve to take the consequent steps to execute your plan.

Visualization
Don’t worry – You don’t have to own a crystal or burn incense to practice this good-habit-forming step. In fact, imagining what your life might look like with your health goal fastened securely and proudly to your low-rise jeans is a practice that is used by world-class athletes and leaders. Here’s why: As you mentally rehearse your health goal, your mind and body become trained to perform the skill or behavior. In doing so, you literally “intend” a specific outcome to occur. This visualized intention ups your experience and confidence even if the actual behavior hasn’t been put into action.

Visualize yourself in challenging situations that test your capacity to stick to your commitment. If your co-worker often beckons you to ditch the weight room for happy hour or if your mom, in all of her sweet maternal sincerity, feeds your break-up sorrows with homemade mac & cheese casserole and oatmeal raisin cookies, visualize yourself not caving to the temptation. Mentally-preparing for surprises and executing them in your visualization practice will effectively equip you to handle the real-life situation when it arises. And believe us, it will arise.

Repetition
If you don’t succeed….yeah, yeah, you know the adage. But compadres, it’s true. As you go about making this new habit into a permanent one, aim for consistency rather than for how well you adhere to your newly-made commitment. For instance, your objective is to avoid all refined carbohydrates from Monday through Friday and you encounter three carb challenges throughout the course of your workday. You only cave to one. Rather than focus on the singular slip, get right back in there and stay committed to your cause.
Experts can’t concur on how long it actually takes to form and establish a good habit. Most estimates put it at around a month or a bit less. Instead of measuring the success of your healthy habit by some deadline, measure it rather by your continued focus to recommit to your objective right after being sidelined.

As we’ve said before: It’s the day-to-day effort of putting one foot in front of the other; of making one primal choice at a time. In order to form a long-lasting good habit, you have to commit to the change every day. And then recommit to it the next day and the day after that.

Start Out Small
We don’t change overnight. It took you a few decades to develop the body, resolve and habits that you currently own up to. As well-intentioned as the new habit you want to establish may be, you don’t want to go about it in a bipolar kind of way with a rush of adrenaline in the beginning that quickly turns to three months of inaction.

So heed this advice: Slow your pace. Want to (finally) commit to a regular fitness program? Make a pact to hit the gym once a week for the first couple weeks. If you manage to accomplish this goal pat yourself on the back and up the ante to two days each week and so on. Make your goals challenging enough so that real change is actually taking place (one day is better than none!), but not so hard (e.g. exercise every day of the week) that you set yourself up for failure.

Shout it Out
When it comes to establishing that new habit, tell as many people as you can about what it is you’re doing and why you’re doing it. Not only does it create accountability on your end (the heaviness of living up to expectations is a massive motivator for taking the right action) but it also gives you that “ra-ra” pat on the rear just when you need it.

Remember that your habits are you own choices. It is up to you, and only you, to put them in place and stay their course. Luckily, you’ve already made the first step by reading this post. Armed with the right frame of mind and tools to get you from point A to point B you have set yourself up for success. Now get out there and develop some good habits!

-Marks Daily Apple