TWO simple steps to reverse your current weight gain cycle

Reverse Your Cycle Of Fitness Failure With A New System

​Yes I know you’re too tired and too busy to make the change so here is an innovative loophole to overcome those roadblocks.

Systems- everything worth while in life is accomplished through proper time and energy management and laser focused efforts.

Let’s say that how effectively we use our time determines how much weight we lose..

So if that is true, using your time wisely is the key to weight loss results, so what system are you using?

Are you using the -2 lb a month system, -4lbs a month system, -8lbs+ a month system?

Well how do you know? Answer this question...how much weight did you lose last month?? What about the month before that? How about last year??
....

Ok so now tell me, what did you do that diminished your weight loss results?

My guess is

1. You didn’t wake up early to go to the gym, when you got home after work you were waaay too tired to go to the gym, reaching for the remote to turn on Netflix seemed a like a workout in itself.
2. You didn’t make time to prepare your meals ahead of time and when you were drained from a long day and craving something sweet you ravaged that bag of kettle corn like there was no tomorrow.
3. You never took the time to think about WHY you need to make a healthy change.

THE KEY TO ACCOMPLISHING ROADBLOCKS #1 and #2

TIME BLOCKING: Build your blocks and protect it at all costs

You need to dedicate a time 2-3x a week to take care of yourself whether it’s 30 min, 45 minutes, or 1hr+ if you have time!

Pick 2 days a week (Sunday and Wednesday for me) to prepare meals for yourself. I was on a Tuna and Pasta binge for a while after I got tired of Salmon and brown rice from Seeds of Change, now I’m on 96% lean ground beef from Aldi and quinoa/couscous with a mix of carrots and peas and loving it. Who knows what I’ll try next 

It should take you no more than an hour and a half to cook 9 meals if you are cooking similar food items in bulk. To be honest I don’t think it’s ever taken me this long but this is just to be safe because I’ve been doing this for a while.

Then I want you to picture your weekly schedule. Most people’s daily schedule is consistent from day to day but I’ve realized most people have 2-3 variations of their work day.

Track the time commitments for these daily variations and you should be able to spot ways to free up a time slot each day for a 30-1:15 minute investment in your health. Whether it is walking, cycling, strength training, calisthenics, interval training, you name it and it can be done!!! IT ALL COUNTS.

**My best advice to you is to make this time block at the same time each day, it will help you stay consistent. **

Spoiler alert: The key to accomplishing number 1 and 2 begins with #3 and it also requires the least amount of physical exertion so what’s your excuse?

You can literally accomplish it while you’re sitting at your desk, lounging on your couch, or laying in your bed tonight...

Simply list the TOP 3 reasons you want to make this change and make sure they are deeply motivating to you. I mean intrinsic motivators rather than extrinsic motivators by the way, not sure what the difference is? Here ya go:

Intrinsic motivation- doing an activity for your own sake/ for personal rewards such as “I feel so much better about myself now that I finished a full workout!”. Below I’ve included an in depth explanation of the 4 main intrinsic motivators.

Sense of meaningfulness. You feel that you have an opportunity to accomplish something of real value that matters in the larger scheme of things. You feel that you are on a path that is worth your time and energy, giving you a strong sense of purpose or direction.

• Sense of choice. You feel free to use your best judgment to select those activities that make the most sense to you and to perform them in ways that seem appropriate. You feel ownership of your efforts, believe in the approach you are taking, and feel responsible for making it work.
• Sense of competence. You feel that your performance of these activities meets or exceeds your personal standards, and that you are doing high-quality work. You feel a sense of satisfaction and/or pride about what you’re doing .
• Sense of progress. You see convincing signs that things are working out, giving you confidence in the choices you have made and confidence in the future.

Extrinsic motivation - motivated by external rewards such as money or social praise. Basically performing an activity to earn a reward or avoid punishment. Once reward is achieved or given the motivation tends to diminish so this is considered a less sustainable source of motivation.

INTRINSIC >>> EXTRINSIC

Hope this helps 

Ethan Halfhide
ACSM Certified Exercise Physiologist
Head Trainer at www.panaceafit.com