Good morning and welcome to a brand new week!
This week's challenge: Get your mojo back.
The first few months of a lifestyle change can be exciting! You're focused and determined to reach your goals and best of all, you're seeing results!
But then, life hits. Things go crazy at work. Your professor keeps piling it on. People seem to think you are a superhero. The kids are needy. And you feel like you're about to blow. It's too much, way too much.
You try to hold on, but slowly and surely you start to lose momentum. Before you know it, you're like a car broken down on the side of the road. You've been so busy taking care of everyone else's needs that YOU have run out of gas.
Well, listen I know what it's like to feel like the world has gone stark raving mad. You just want to throw up your hands...
BUT you can't!
NO, not this time. You want this time to be different!
Still, you're tired, drained, and you need more. More guidance. More support. More stick-to-it-ive-ness.
If that's you, I'm here for you. Navigating through the ups and downs is what 265 Point is all about.
Click here, take 5 minutes, and listen while you finish getting ready for work.
It's time to get your mojo back.
Hang in there...I'm rooting for you.
I get this question all of the time...
"What is the best way to exercise to lose weight?"
The answer is...
That is probably not the answer you were hoping for but it is the truth...
It depends on how much time you are willing to invest.
It depends on what you are after (i.e. your goals).
It depends if you are more concerned with the number on the scale or looking fit and toned.
If you have hours and hours per week to workout and primarily care about losing weight, then walking could be a good option for you. It can be time-consuming but if you do enough of it, it will work. You will burn a lot of calories and that, in combination with eating a reasonable diet, will cause you to lose weight.
On the other hand, if you do NOT have a lot of time and you DO want to look fit and toned, then you should seriously consider high-intensity interval training combined with resistance training. This combination helps you quickly burn a lot of calories while helping you preserve and build muscle (which is how you get 'toned').
If you are new to resistance training, check out this week's temple tip for my Resistance Training 101.
But to tell you the truth, all of this is kind of beside the point.
Because "the best workout for weight loss" is the one you'll actually do.
Today's Success Principle:
To win at weight loss and maintenance, you have to be consistent. Once in a while, will not do.
So that's why our "fitness family" works out together 2-4 days a week. Believe it or not, having others to work out with makes a BIG difference. When you know you'll be working out with a group of fun and supportive people who treat you like family every week, you actually want to show up! So find your tribe!
Have a wonderful Wednesday!
Did you know that 78% of successful losers (those that have lost 30 lbs. of and kept it off for at least one year) in this study eat breakfast EVERY day.
So if you have been skipping breakfast, it is time to get on the bandwagon!
Here are a few quick tips to help you make it a habit:
Here is a quick recipe to get you started.
Remember, winning is a habit. If you do what successful losers do, you can be successful too!
Have a great rest of the week!
“But don’t begin until you count the cost. For who would begin construction of a building without first calculating the cost to see if there is enough money to finish it?”
Foods that are high in fat and sugar taste great but the calories add up quickly and can easily have you taking in more calories than your body can burn.
Indulging in too much of these types of foods too often results in slow and steady or fast and furious weight gain depending on how much and how often you are overeating.
You see, whenever you eat more calories than your body burns in a day, your body stores that excess as fat. For example, let's assume that to maintain your current weight you need to be eating about 1,700 calories a day but you consistently eat 2,200 a day. In about a week, you will gain a pound. If that keeps happening week after week, it will not take long to pack on the pounds. If you are like me, much of that weight will show up in your mid-section. Yikes!
What food(s) are you indulging in too often?
Until next time,
Quick question and be honest...
Do you beat yourself up when things do not go according to plan? If so, you just may be a perfectionist.
I am a "recovering perfectionist" so I know ALL about this life and how it can wreak havoc on your weight loss and fitness goals.
The Perfectionist Trap
When I was stuck in a perfectionist mindset, I saw things as either good or bad – there is no middle ground. If I did not score a perfect 10, in my mind, I was a total failure. This is a very dangerous mindset to have when your goal is to lose weight and get in shape because no one is perfect.
Until I could get past the belief that I had to be perfect to lose weight and keep it off, I couldn't make any real progress. Each time I "messed up", I threw up my hands and quit. If I'm honest, it was easier to quit than it was to push forward.
What if it is NOT your diet or exercise routine that is keeping you from reaching your goals. What if the real culprit is your perfectionism?
You might be a perfectionist if you:
Instead, click here for some quick tips on abandoning perfectionism in today's Two Minute Temple Tip.
Have a magnificent Monday!
There are a TON of reasons why getting enough sleep is so important. Here are just a few….
1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth, and repair, and regulates your lean body mass to fat ratio.
2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.
3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.
4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, and lack of focus among other things.
So if you are serious about getting it done this year, 7-8 hours of uninterrupted sleep has to be your goal.
This weekend is a perfect time to practice. Set a bedtime for yourself and stick to it- even if you are not tired.
You've got this,
This week’s challenge: Make the better choice more often.
At first glance, when Paul says in 1 Corinthians 9:27 (NLT) “I discipline my body like an athlete, training it to do what it should”, it seems that he is referring to inflicting pain on the body. Taking a closer look, we learn that he is not talking about physical pain at all but rather developing the mental and emotional fortitude to control his appetites and passions. This is no easy task.
Scientists estimate that you and I are faced with about 35,000 choices per day. Researchers at Cornell University believe that over 200 of those choices are about food. Yikes! How in the world can we decide on a single path in the face of all of these options and often despite our feelings and emotions?
I believe that our challenge in these tempting situations is to think beyond the moment. We can do this by asking ourselves one simple question:
Will I be happy with the outcome of this decision?
The Bottom Line:
What feels good in the moment rarely feels good down the road. Skipping the workout or indulging in the treat satisfies our immediate need but often robs of what we want most. Can I get a witness?
This week, let us ask God for the wisdom and discipline to make the better choice more often. We will not always get it right. We are on a journey with God; change is a process. BUT every time we make the better choice we get a little stronger and a little closer to becoming the man or woman we have always wanted to be.
Be encouraged and talk soon,
This week's challenge: Take back your mornings.
I am about to share something with you that can change your entire day...scratch that, your entire LIFE if you take this to heart.
See if this sounds like you: Do you wake-up to your phone as an alarm clock? Turn off the alarm, and then immediately check Facebook or Twitter, your text messages, or your emails? You lose track of time and then the next thing you know you are running behind schedule! Adrenaline fills your body and you hit the ground running starting the day rushed and frenzied.
If this even slightly sounds anything like you, then it’s time to make a change and get your mind ready for a great day.
Try changing it up tomorrow to the following morning ritual. And the next day, and so on. I promise if you change the quality of the first 30 minutes of your day, you can change the quality of your life.
The change is really simple, but admittedly, not easy.
Here's what I want you to do starting tomorrow morning:
This new ritual can have a HUGE impact on your day and accelerate the achievement of your God-given goals and dreams. Get up 30 minutes earlier and take the time to do this for yourself. You will not regret it!
Let me know how it goes :-)
Have a blessed day,
P.S. Do you have a BIG goal that you'd like to reach in 2019? Maybe you'd like to change careers, start a business or write a book? I can help. Click here to learn more.
This week's challenge: Full steam ahead.
What goals have you set for yourself this week?
Study after study shows that goal setters achieve far more than those who don't. Whether you want to take your career, business idea, relationships or fitness to the next level, you're going to need clearly defined, written goals to get there.
Oh and don't get stuck on what may have happened in recent or distant past. You can't change what happened then, but you can control NOW. Full steam ahead!!!
If you are committed to making 2019 your happiest, healthiest year yet, comment below with your top 3 goals!
Until next time,
Today's Thought: JUST TWEAK IT (a little).
One of the biggest mistakes we can make is to, as the older folks say, "throw out the baby with the bath water." In other words, just because you fail...doesn't mean it's over and that you should totally change directions. Just because you don't see the results you want doesn't mean you throw in the towel. Sometimes all you need to do is change things up a little bit, tweak things, and try again.
Many times we are on the edge of success IN OUR FAILURES! Pause and think about that.
Sometimes you just have to...
So instead of throwing in the towel or completely trashing your plan as you head into the new year, first ask yourself three questions:
Until next time,
P.S. If you need help figuring out your tweak, let's hop on the phone and figure this out. You can schedule a time HERE.
coach tam's Blog
40-something who loves food, fitness, and fun!