Wednesday, March 9, 2011

One Step at a time

Its funny how fast you can fall off the wagon... and how hard it is to get back on.  I find it amazing that i was on track with food exercise, and tracking for so many months, to easily let it all slip away.  So I started researching why i fell off the wagon.... here is what I found.  

1. No focus: you didn’t set goals, you didn’t put your goals in writing, and or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So I am thinking that I will take one step at a time and go through the 8 steps.  Make the changes I need to make so that I can be successful!

Breakfast: 5
chicken 2
wrap 2
coffee 1

Soup 6

Sandwich 9
cakes 8

fruit shot 0
crackers 2
strawberries 0
coffee 3
Cheese 2

Total Points:35
Exercise: 0

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