Read the quote to the left. One of the reasons we got our inbody body composition machine is for this very reason – people quit when they were SOOOO close to really succeeding. People don’t believe me until they see it in black and white. For instance, in 4 weeks, the inbody would show someone who’s starting a new program can gain 2-4lbs of muscle and lose 4-8lbs of fat. At the end of 4 weeks, someone can feel they worked SOOOOOO hard, only to lose 4lbs – yet they could have lost 8 POUNDS OF FAT, and gained 4 POUNDS OF MUSCLE.
As a result of not seeing the reward they expect, they may give up – because, honestly, is all that dieting and hard work in the gym really worth 4lbs? (I know I’d struggle with that) …BUT (big but), if they continued for another 4 weeks at the same pace, they would lose another 8lbs of fat, totaling 12lbs of fat lost, while keeping the 4lbs of muscle.
I only know this is reality because of our inbody machine, which shows muscles mass, fat mass, water weight and BMR (basal metabolic rate). This is not an ad for the inbody. I’m using this example, and the facts the inbody shows, only to prove my point – which is, you may not be seeing the progress (and how close you are to your goal), but that doesn’t mean it’s not just around the corner. 🙂
EXCUSE (k-skyz) Relieve, rationalize, explain, pardon, condone, exempt, rationalise, apologize, justify…
Training for a body building show can be pretty intense. The training, additional cardios, extreme dieting, and keeping up with all the supplements (listed below) can all be pretty overwhelming even when things are going smoothly. Then add an injury to the mix and you’ve got new beast to battle.
Steve Pfiester is not the only one to suffer a devastating injury prior to fitness event. Most athletes face some kind of injury at some point in their career. For Steve, it’s was a torn MCL and medial meniscus just 10 days prior to his bodybuilding show in Daytona. When something like this happens, it can throw you into depression fast if you let it. Key word: “Let“.
You can let an injury take control of you, or you can take control of it. The choice is yours. For Steve, he decided to go forward and do the contest despite his knee. As part of the preparation, I had to mix his music for his night performance and I wanted it to reflect his circumstance. In search for a motivational sound bite, I had a feeling Eric Thomas “The Hip Hop Preacher“, known for encouraging athletes, would have something cool that would fit Steve’s situation- and I found one of the most profound statements I’d heard in a long time.
“It’s not about making excuses, it’s about making adjustments”.
In addition to all Steve’s normal training and dieting, now he had to go to Dr. Stepanek’s office to get cold laser therapy twice a day, which he felt was really helping. In addition to therapy, he had to ice his knee as many times a day as possible – all between clients, training, eating, teaching boot camps and running a gym.
He also had to adjust his workout routine around exercises that didn’t hurt. Hamstring curls and squats were impossible, but leg extensions and straight leg dead lifts were okay. He had to keep up his cardio, so he traded running outside for melting fat on the elliptical in the gym. And, he had to do it all on less sleep because his knee pain kept him up at night.
His knee required him to adjust the way he walked and performed even simple tasks, like getting in and out of bed or putting his pants on. He even had adjust his clothing around wearing a brace, and he added compression socks to his daily wardrobe. Adjustment was his middle name.
Making adjustments can be a pain (sometimes literally), but necessary when you want something bad enough. However, most of us use the tiniest excuse to stop us dead in our tracks. Instead of listing all the things you CAN do, we use that one thing to convince of the things we CAN’T do.
It wasn’t that Steve wanted to win a bodybuilding show that bad. He didn’t need another trophy or the notoriety. He needed to follow through with what he had planned. He needed to reach his goal, which was to do his very best – not necessarily to BE the very best.
Steve showed up, knee brace and all, and won both his weight classes. But, even if he didn’t win, he knew in his heart he did his very best with his circumstance – and that’s what fitness is all about. It’s not about perfection, it’s about dedication.
What excuse are you allowing to paralyze you right now? For every excuse you are using, someone else is overcoming. Just because you have a good excuse doesn’t mean you have to use it. Finish what you started.
We all are motivated by something. Our kids, our looks, our health, or improving at a sport can motivate us to keep showing up day after day. But for some, what motivates us the most is our hatred for failure.
No one likes failing, but we fail all the time. The only difference is most people don’t notice. We fail in our marriage, we fail at work, we fail as a parent or friend. We constantly experience small failures day after day. BUT, when you fail in diet and fitness it shows. A smoker can sneak a cigarette without anyone seeing. An alcoholic can hit the bottle without anyone having the first clue. However, if you are supposed to be losing weight but you are still overeating, it doesn’t matter if you are eating in your closet – it will show.
SO, use that fact to make you MAD! Use it to make you realize you can’t fail without everyone knowing it. Use your fear of failure as FUEL to keep you on track. Don’t give your enemies the pleasure of seeing you fail. Don’t let your coworkers tease you about your 50th attempt to diet or workout.
BE the person others hope to be. BE the example. BE the disciplined one. BE the man or woman you want to become. BE the success story.
How many times have you heard “If you can’t do it right, don’t do it at all“. This has been my motto on many things in life – especially work. If I can’t do something 100%, than I’d rather not do it until I can. However, this doesn’t apply to everything – especially fitness.
Life Half Full
It’s easy to not want to do something half way. If you are an all-or-nothing type of person, like me, you can justify not doing something unless you can do it right. But, I have news for you. Not doing anything is not always the right thing to do.
Tell me, if you’re given half a glass of water when you are thirsty, do you drink it anyway, or do you go without because it’s not the full glass you need? If you’re thirsty, you take what you can get- and if you thirst for a healthy body you need to take what you can get as well.
Better & Best
Fitness is not black and white. There is no real right or wrong – there is better and there is best. Anything you do is better, even if you can’t do the very best. So you can’t workout as much as you want to. Do you just not train at all? No, you just do what you can, because that’s better – and better is always best.
We need to treat fitness as our daily vitamins. What do you do if you miss a day? You just pick off where you left off. The more often you take them, the better. It’s the same with eating healthy and working out. You try to do it as often as you can, but if you slip up, you don’t just quit. Something healthy is always better than nothing healthy at all.
Whether you lack time, equipment, direction or support – just do what you can, when you can, with what you have. – B-
I don’t know why we even waste our time looking for the easy way. I mean, when has anything easy really paid off? Honestly, for me? Never.
Think of it like childbirth. The birthing process, from what I understand, is not fun. However, it is very rewarding. When we are training, it’s like carrying a baby. We are growing a new physique, creating a new you. Like pregnancy, it also takes time and patience – and it can be a very long, uncomfortable journey.
There’s another similarity, and that’s how we feel the closer we get to the “due date”. I don’t think I’ve ever heard a pregnant mom, in her 8th month of pregnancy, say she hoped she went full term. Moms are normally very ready to get that baby out of there.
Hang in there!
In the same way, as you get closer to your goal weight, it’s easy to get impatient. Besides, you’ve been working toward this for months now – it’s time! No matter how read you are, no matter how tired you are, or no matter how discouraged you are, it’s super important you see it through.
It may be hard, it may be scary, you may fear failing, and you may wonder if you have what it takes – but whatever you do, don’t abort your goals. Take it all the way! Why? Because great things rarely ever easy, but they are ALWAYS worth it!
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Bonnie: A Misty Moment Photography
Woman in Labor: Crazy Pregnancy
Baby in Belly: Free Picture Prompts
How many great things would you have missed if you didn’t show up?
How many times have you worked hard and done all the right things, for what seems like a lifetime, with little to no results? We may admit to making some improvements – but no matter how far we have come, it is so incredibly easy to get discouraged. It’s so easy to focus on how far we have to go, instead of far we’ve come.
I know I’ve talked about this before, but some topics just need to be addressed over and over again – and this is one of them. Whether we’re talking about the last 5lbs of fat or losing 100lbs – the end goal can seem like eternity when you are focused on a goal. Sometimes, quite frankly, I’m often tempted to just give up – and yesterday was one of those days for me.
Then it hit me. Have I become obsessed with my goal or am I just determined to get there? And what is the difference? I concluded that when you are determined, you are focused on a goal without losing focus of the rest of your life. However, obsession is focusing on a goal to the point you lose focus of everything else. If you are determined, you should become more disciplined and in control – not lose control.
Even though I feel it’s important to keep your goals within site, the main focus should be what you are able to do now. I believe you can get so overwhelmed with what needs to be done, it can paralyze you. This happens in marriage, work, fitness, relationships and in life in general.
The answer? Just Keep Showing Up! That was the answer a guy gave his coworker when asked how he’s stayed married so long – and honestly, it is so true. Sometimes the answer to success isn’t some majorly complicated philosophical response – sometimes it’s “just show up”.
If you are tired of being stuck at a plateau in your weight, or maybe you feel your job or marriage is not meeting your expectations, let me encourage you to keep showing up. You can’t win a race unless you show up – and you surely can’t experience victories in life if you don’t show up. There are so many wonderful things that happen to those who show up.
Just Keep Showing Up Photo: by A Misty Moment.
It’s so easy to complain, but complaining won’t change our circumstance. We can ALL talk about how rough we have it, how tough “it” is, and we can even convince ourselves we are working hard, but are we really? Just how hard are we truly working to fight our battle?
Hebrews 12:4 gave me a reality check with this statement, “In your struggle against sin, you have not yet resisted to the point of shedding your blood”. Basically Paul is saying, “in this struggle, you haven’t’ fought THAT hard. Have you fought to the point of shedding blood?”
This is how we should look at our struggles. We are so quick to give up and give in. So often we don’t put up much of a fight at all – and then we complain when we fail. How crazy is that?! Read the rest of this entry