DEFINE FITNESS,
MEASURE FITNESS
AND REWARD FITNESS
Hard work and attitude beats talent. Unknown
My dear friend, if you have been reading my stories for the past 2 month, you and I have gone through the most complicated stages of the behavior loop change. This is the vital point where most people fail and fall of the wagon, yet you haven’t. We shall get through this together only if you set your eyes on the prize and do not steer of the path until you reach your ultimate goal/s. This Quest shall help with this arduous task.
Quick-start
Define an area where you should improve the most, (nutrition, fitness or mindset) and start focusing on the area of the best opportunity once you done reading this story. Remember to reward yourself with the thought of a great outcome in the areas of the best opportunities.
Why
Defining fitness is a goal setting strategy. “When a man does not know what harbor he is making for, no wind is the right wind”, Seneca. Now since you know where you’re heading, all the winds are favorable. Measuring fitness is by far the best solution to avoid stagnation, boredom, and plateaus on the way to the best version of yourself. Rewarding fitness is crucial because it keeps you going and pushing further the momentum that you have already created.
How
Your Nutrition, Activity and Mindset Toolkit shall help you become more efficient when it comes measuring your progress using a training journal, consuming enough protein dense foods with every meal as well as providing you with ideas for some fun activities you may incorporate into your training regimen. Here is the list of some healthy tips and behaviors you may indulge and start practicing for the next two weeks until you develop a habit loop:
Reward Yourself
Notice times when your body is hungry the most. Satisfy and caress your thoughts with the results and the outcome of your lifestyle changes. Reward yourself psychologically with the thoughts that you shall fit in your dress or your old cloth very, very soon.
Entertain Your Thoughts
Entertain your thoughts with how amazing you would look during your next vacation. Look back at your progress that you made over the past 2 months and reward yourself with the thought that you made it this far.
Move Your Mind
When you move — you evolve your brain. As you move, as you play, you yourself become the melody. Movement is a language of your body. Through movement you can express your emotions and communicate with others.
The body will become better at whatever you do, or don’t do. If you don’t move, your body will make you better at not moving. If you move, your body will allow more movement. Ido Portal
Eat Lean Protein with Every Meal
Eat 2–3 palms (20–25 g a meal/3 to 6 ounces) of protein dense foods. Consume at least 30 grams of protein for breakfast 30 minutes after waking up. Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger. Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and donuts.
Protein Sources
Eat two or three whole eggs (each egg has about 6g protein). If you don’t like eggs, use something like turkey, organic bacon or sausage, or cottage cheese.
Otherwise, you could always mix protein powder with water.
Here are some breakfast protein options:
- Eggs
- Ground turkey or beef patties or sausages
- Whey protein (I use organic, cold-pressed Mt. Capra Double Bonded Whey)
- Rice/pea protein mix
- Yogurt (yes, you can kill two birds with one stone on this one, satisfying carb and
protein needs)
- Mix of a nut and a grain (i.e. quinoa with almond butter)
- Amino acid capsules (useful if you’re in a rush and only have time to grab
a piece of fruit for breakfast)
Sustainable Protein
Go for low processed close to organic protein sources such sea food e.g. wild caught salmon, shrimps, cod. If you choose dairy pick cottage/pressed cheese, kefir, greek yoghurt or organic eggs.
Low Calorie Options
Switch to diet soda in the afternoon, switch to a decaf coffee or a decaf tea.
Include 1–2 palms of vegetables with every meal you eat.
Blood Test
Give blood to find out your cholesterol, growth hormone and testosterone levels. It’s crucial to find out what areas you should improve the most. Proper strength training under a close supervision of an experienced holistic coach can provide impeccable results in regulating the hormones, insulin and cholesterol levels in the body.
Define Your Weakness
Hire a movement specialist, a holistic coach or an experienced kinesiologist to perform a mobility and movement assessment on you. Define your weakness (e.g. lack of lower body strength, poor flexibility, poor posture, etc). Follow the prescribed action plan vigorously and consistently with a minimum frequency of 3 X times a week in a gymnasium. By the end of the 2nd week reward yourself.
Training Program
After completing a mobility and movement assessment spend at least 4 weeks with a certified holistic coach. You must have a general idea what is your current level, what areas of improvement and opportunities you have for self-growth. If you still feel not confident — hire a trainer you trust and let him supervise you by providing you with feedback and correcting your form. Your activities should now include cardio, dynamic warm-up and resistance training. Don’t let your training exceed more than 90 minutes. Remember
that a training program is only good as time takes you to adapt to it!
Are you still committed to making healthy choices?
Please answer the following questions sincerely with zero judgment:
- Do you spend your 90 minutes training doing 20% cardio, 60% weights and 20% dynamic stretching?
- Know thyself — what’s you sematotype?
- On the scale 1 to 10 how willing or ready are you to embark on your new lifestyle habits from now on?
- On the scale 1 to 10 how committed you’re to work on the new habits in the next two weeks
Please consult our private YouTube channel to find out more bonus material for this Quest as well some motivational footage
Here you can download a Health2 Training Journal sample log
