- Your before and after pictures are going to help you track your progress and keep you motivated once you see how far you’ve come. Get in your shorts (and sports bra for females) and snap that photo from the front, side, back, and other side. Don’t suck in or push out your stomach. Stand with a normal posture and arms down at your side.
- Make sure you get your start weight. However, do not continue to weight yourself every day because the scale is not the most accurate portrayal of your progress. Water weight, building muscle, and natural hormonal changes can affect that number and you don’t want to become discouraged by these things.
- Take your body measurements. These are necessary because they are going to be the most accurate way to monitor your progress. You’re going to measure your bust/chest, waist, hips, right & left arm, right & left thigh, & abductors. See the picture below (Pic 1).
2. Keep a food and exercise journal.
- Counting calories is very under rated. After all, 100 calories a day can be the difference between losing weight and gaining weight. Document what you eat, the times you eat, and what type of exercise you do every day. It’s not as hard as people make it sound.
3. Eat every 2 to 3 hours around five to six meals a day.
- For example: Breakfast, Snack, Lunch, Snack, Dinner, optional snack (be careful with this one). Planning your meals is going to help you stick to a healthier way of eating.
4. Don’t eat after 7:00 PM.
- Your metabolism starts slowing down at the end of the day therefore you’re not burning as many calories and those evening meals will start sticking to those problem areas.
5. Eat Breakfast!
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- Breakfast is such an important meal. It’s going to jump start your metabolism for the day. It will also make you more alert, give you more energy, and set the mood for your meals that day. Here’s an example of the effect breakfast has on your metabolism (Pic 2).
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| Pic 2 |
6. Strive to get 8 hours of sleep.
- I know. This is a big one. We all have busy lives. Let’s face it. We are much more functional when we get an adequate amount of sleep every night. This like your meals and workouts also needs to be planned.
7. Drink plenty of water.
- If you’re not an avid water drinker then strive for the 8 glasses a day and work your way up. For those who are a little better at this strive for a gallon a day. I carry a gallon of water everywhere I go. It’s necessary to stay hydrated and by the time you’re thirsty you’re already dehydrated.
8. Make a To Do list.
- Each day we all have tons of things to do. But I need you to know that your success lies in your ability to plan your day, week, month, year, and so on. But we’re going to start with our day. At the end of the day make your to do list for the next day. Keep it with you and check the items off one at a time. You’ll be amazed how much it actually helps once you do it. Did you know the 3% population that is the most successful all keep to do lists?
9. Stick to your exercise regimen.
- First you’ve got to find something that you’re going to commit to doing every day. Schedule your workouts and make that time non-negotiable just like your job. You feel better and have more energy when you workout. It makes you better at everything you do. Taking care of your kids, your family, your job, yourself, etc. You have to discipline yourself to stick with this. Tell yourself “I’m not allowed to leave this room until I have my workout gear on.” “I’m not allowed to watch this program until I workout.” “I’m not allowed to go to this show until I workout.” My personal recommendation is to work out in the morning if at all possible. It’s done and over with and sets the tone for your whole day.
10. Lighten up!
- Life is too short. Take some time for yourself. When you’re taking care of you, you can take care of others. Don’t participate in negative dialogue. Be that person that people want to be around. Look at the positives in your life. Stuff happens but get up and move on. It builds your character and makes you better.
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