I messed up, I messed up bad!
We’re two weeks away for the final of the Autumn Fitness Revival Challenge ending and I’ve a confession to make;
What should have been a solid weekend of eating turned into 15,886 calories from Friday to Monday!
That’s an average of nearly 4,000 calories a day! to put that in context that’s basically an extra day of eating over the course of 4 days!
And I didn’t even eat one of these Damn Doughnuts that were at the gym!
I did however eat out several times, have a tonne of chips (fries in Canadian), nachos twice, crisps (chips in Canadian) and ice cream!
The plan was that this would be the start of really dialling things in for the last two weeks.
oops!
When I was in my 20’s this would have really affected me and I would have found any excuse a very good reason to not complete the challenge.
A long time ago (in a Galaxy Far, Far Away) I made a conscious decision not to be that person anymore.
This is why we put Thanksgiving right in the middle of the challenge
Originally the challenge was meant to start two weeks earlier and then end last week but the decision was made to have two weeks left after Thanksgiving in the knowledge that some people will do exactly what I did, mess up!
We’ve two options;
1. find any excuse a very good reason to give up (this one is a joke, don’t do this!).
2. dust ourselves off and get back on track (this seems like a much better idea, do this!).
If you forgot to brush your teeth yesterday would you give up and then wait until Monday to start brushing your teeth again? Or, would you simply start again today?
So why should we treat our fitness and nutrition any different?
Do the 3 non-negotiables below you and you WILL see a big change in the next two weeks and, more importantly, continue to see change going forward.
Here’s what to focus on:
Non-Negotiable 1: Prioritise protein. 1-1.3 grams of protein per lb of bodyweight or cm of height is your goal. Here’s a blog that will help!
Non-Negotiable 2: Workout 3-4 times a week.
When you workout challenge yourself with heavy weights! That will build muscle which will speed up your metabolism!
Come hell or high water get your 3-4 workouts in EVERY week.
This is how you get results.
Pro tip; book your next week’s sessions every Friday and put them in your diary like a meeting.
Non-Negotiable 3:Have veggies as a snack every day! Veggie bowls are your friend!
If you do the 3 of these week in, week out you’ll see fantastic changes in your body!
Bonus non-negotiable : Walk and move around as much as possible every day. If you can get outside for that vitamin D even better!
The above is what 99% of people who are in amazing shape do – the other 1% are are genetic freaks and we don’t like them;)
Some extra tips for getting enough protein:
Get 40-60g of protein with break and dinner. For breakfast this is what I have.
If you workout first thing in the morning, don’t worry you don’t need to eat first thing, you can have 40-60g of protein with your first meal.
Post workout have 2 scoops of protein. That’ll give you 50g of protein right there!
Wrap up
There’s so much noise out there with people focusing on what can give them an extra 1% instead of focusing on what will give you more than 90% of results.
The thing is, it’s a lot more exciting to tell people that you’re doing whatever new trend is going around, instead of telling people that you do the basics, week-in, week-out.
Regardless of your age, gender or genetics; focusing on protein, 3-4 workouts a week, veggies and moving around during the day is going give you more than 90% of the results you want.
Once you’re doing the basics consistently for 1 -2 years then you can start considering that extra 1%. I’ll let you in on a secret, at that point you’ll be in such good shape that you probably won’t even bother.
Ignore the noise and do what works, if you mess up like I did, dust yourself off and get back to doing what works.
This is how you get results.
