Are you a 6 + 1 or 4 + 3?

Been itching since Thursday to get this one out.

Many of us get into our fitness routines and try as best as possible to tie that into a better eating habit or routine. No goal, weight gain or weight loss, can be achieved effectively without the combination of good nutrition, exercise, recovery and rest. I refer to eating habit or nutrition as opposed to diet.

I feel sorry for the word diet as it has gotten a bad stigma, primarily down to marketing and poor trending. Whatever your nutrition habit, that's your diet, no matter how beneficial or how bad it is for you. Don't let those four letters scare you or create undue stress when they come at you together: DIET! *staying calm*

There is no end to the amount of information available on nutrition: what is good for you, what is not good for you, what will increase metabolism, what will reduce the risk of cancer and the list goes on. It is very hard to process, assess and digest this information for the purpose of deciding what to have at the next meal, far less for a period of training. Let me say from now this post is not going to solve that problem (You groaned or sighed didn't you?) but, just warn on a common mistake I observed and that I have been guilty of in the past myself.

Fast forward a bit: you have managed to figure out what works for you or what nutrition plan you are going to try next. You acknowledge that you are human and that life is to be enjoyed, so you decide that you are going to stick to the plan six days and allow yourself a cheat day (6 + 1). Many of us choose a Friday or Sunday and there in lies the problem, that doorway to becoming a 4 + 3. So the weekend approaches and you think, I will allow myself a cheat day on Friday, no big deal. Saturday comes and with it an event or function, cheat day number two out of no where, and that's quickly followed by number three as you tell yourself, 'oh well, it's Sunday' and convince yourself that you haven't done that badly but you will get back on it Monday.

On Monday racked by guilt, you get serious about the nutrition and exercise, maintaining the discipline and drive at least until Wednesday or Thursday. Friday comes again and you have had a rough week, then the talk with self starts about when your cheat day should fall and just like that you have become a bonafide 4 + 3, falling away from the well intentioned recipe for success: 6 + 1. Are you fooling yourself? Have you convinced your self that you are a 6 + 1 but really a walking, talking, eating 4 + 3? Not sure?

Rewind to before you came up with the plan: One of the first steps to figuring out what needs to be addressed in your nutrition planning is complete a food diary for at least one complete week. This should include everything, yes everything that you consume, and the quantity. Handfuls or sizes in relation to a plate are often good subjective measures that can be workable. This diary then puts the reality of your consumption into perspective and highlights quite readily, the areas of concern or required adjustment.

If you have never done one before, no time like the present to start and if you have, has it been reviewed recently? Food for thought as you hit hump day and weekend plans are falling into place. Be strong in your commitment to training and good nutrition. Remember it's a lifestyle change not a fad to follow. Make the effort. You will love yourself for it.

"I can accept failure, everyone fails at something. But I can't accept not trying" - Michael Jordan.

Toby
@DBodyArchitect

Make today your tomorrow!

As I think about the journey that Chris Daniel has embarked upon (http://thescorch.com/?p=1288), I think about the different journeys that different persons have on their way to fitness or any other life goal. Often the hardest thing to do is to start.

     "A journey of thousand miles begins with one step" - Lao Tzu

Lets modify: "A journey to a fitter you begins with one step, one rep, one revolution" - d Body      Architect.

We all try to give ourselves the metaphorical kick up d a** when motivated by a major event, milestone or birthday. Many of us have multiple false starts on this journey and that's fine. Very few things perfect in this world were right from the start or first attempt. 

One needs to start out by being realistic about one's goals, expectations of training and what the body can do and tolerate. The cliché goes: 'slow and steady wins the race' but I remind people that often in fitness, 'slow and steady stays in the race (to the end)'. 

Steady gains are sustainable gains (losses in weight are like a gain). Keep in mind that while we love to focus on the aesthetics, there are major health benefits to that fitter you such as reduced risk of diseases, improved heart and blood circulatory states and reduced expenditure on medications. 

One client in her 40's whose journey started out about a Tobago vacation and a swimsuit, three weeks into that journey she came off the blood pressure medication she had been on for the better part of 16 years. I would hate to sit down and do the math on the cost spent there on tablets but in that same breath, think about what could be saved. 

Often I think that's motivation enough, but, our human nature wants tangible benefits, things they can see or touch (take that smirk off your face). The root goal often is aesthetically grounded. I always say to clients no matter how silly the goal or motivator, as long as it works for you and means something to you, then use it once it matters to you. 

Other tools or tricks that have worked for people in the past include:

- A buddy system: find a like minded training partner or one that you can tolerate that will drag you kicking and screaming to your workout. This persons needs to be reliable and not easily swayed while not overbearing. Choose wisely. I love to step back and observe the dynamic of my main training group, not only in actual training but also in our little 'whatsapp community'. Which takes me to....

- Social media groups: Many sources of daily inspiration can be found on social media platforms such as Twitter, Instagram & Facebook. People's stories and journeys can act as either a kickstart or ongoing motivation. 

- Mini milestones:To help slogging away at that big picture, that ultimate goal, which can continually shift, mini milestones help a whole lot. Closer events, markers, "places" where you can pause and re-evaluate how it's going are crucial in my opinion.

As you contemplate procrastinating on that workout today I ask a question that one of my mentors Vern Gambetta likes to ask: What is totally unique about today? Answer: There will only be one Wednesday 12 June 2013! When you switch those lights tonight and go to sleep, will be satisfied of this one and only day and date?

Good luck.

Toby

@DBodyArchitect