How the Eat & Move Series Changed My Future | Key to A Successful Future

HAPPY 2017!!

2016 is officially behind us and I know you're all excited about 2017.  I am too.  

Like you, I'm looking forward to all the new experiences and challenges that this new year will bring.  But before we go forward, we must look back.

In order to get off on the right foot and truly understand where we're going this year (and the future in general) we must acknowledge and appreciate our trials and accomplishments over the year.  Last week I shared a little exercise I did at the end of the year that would set you up for this year, and next, and as far into the future as you choose.  Coupled with this super short follow up, your year ahead is guaranteed to be successful.

Give yourself credit where it's due.

Apparently the most successful people in the world continue to achieve success by recognizing when they succeed at something.  The important thing isn't singular success, but the acknowledgement and ownership of the act that brought about success.  Regardless of how minute or massive it may have been, it happened and you did it.

You can complete this follow up in as little as 10-15 minutes.   

Write down all the things you're most proud of doing, experiencing, accomplishing, acquiring, obtaining, giving, having, etc; again, there is no limit on the magnitude.

I encourage you to start with something you have a running log of, this way it's easy to identify your successes and the circumstances surrounding them.  Once you see and know that you have accomplished success you move forward knowing that you can do it again.
You have the winning formula that you can repeat and apply in the future to achieve more and greater success.

In sharing my journey through the Eat & Move Series with you over the year I basically kept a running log.  It was a means to keep myself accountable and also to record my progress on the journey.  As a bonus, I documented both my successes and failures, of which there seemed to be many.  But with each mini goal review I discovered and learnt things I may have overlooked had I not took that time each month to reflect.  This made identifying my wins through the year a tad bit easier, and also encouraged me each time I failed press on with more determination.  Now, going forward I know what strategies work leading to success and which don't - and therefore won't be repeated.

For those of you who keep a journal this is a great place to begin.  And if like me you don't keep a journal and recollecting every area of your life over an entire year is overwhelming, then pick one area or one thing that you gave just a smidge more time and effort to this year, to reflect on.  Once you've identified your progress and/or overall success in one area, it becomes easier recognize your successes in others.

I wish you a Successful year ahead!

~ Josie Jo ~

 

Your Best Year is Ahead | Setting up Your Ideal Life

It's officially the last week of the year. The countdown is on!

Preparing for The New Year | Tools for Planning & Organizing Your Goals & Dreams

With just under 2 weeks left in 2016, here I am again; Finding areas in which I want more, should have done more, and frankly need more.

Eat & Move Series | November Review

My has this year flown! And it would seem these last 2 weeks have gone by faster than ever, sparing me no time to catch you up with the Monthly Goal Review as has become customary in the first week of the new month.  How is it already mid-month?!

Eat & Move Series | December Goal

Oh December!! How I've awaited you with bated breath.

Eat & Move Series | October Review

Nutritionist WANTED!

Eat & Move Series | November Goal

When I defined the mini goals I intentionally stretched this specific goal because it truly is the core of the series: To increase body mass.  All other goals have been and will continue to be in support of this goal.

Eat & Move Series | September Review

Stronger, than yesterday!!!

Eat & Move Series | August Review

1 step forward, 2 steps back

Eat & Move Series | September Goal

Strength-ember

Eat & Move Series | July 2016 Review

Eat. Eat. Eat.

Eat & Move Series | August Goal

Now that I've gotten a hang of this nutrition aspect of my diet, it's time to dissect the second most important meal of the day, Lunch.

Lunch may be one of the most underrated meals.  So much emphasis is placed on breakfast, and with good reason, then, it seems we skip lunch and head straight to dinner when thinking about meals.  "Dinner date" vs "Lunch date"...right?  I would go as far to say Brunch has even surpassed lunch on the meal scale.  Who isn't always ready for brunch?  Now, that is arguably the most important meal of the entire weekend.

Lunch happens 5x more often though.  So, all things considered, and for the purposes of immediate objectives in achieving my Diet Goals, I'll focus on Lunch.  

Depending your schedule, lunch can be the last meal you have to prepare your body for your workout.  In some cases it can be the meal following your workout.  In both cases, this makes lunch vital to achieving your workout and fitness goals, as meal composition and quantity would determine performance or recovery, respectively.

Even if your workout is not preceded or succeeded by lunch, it is an important meal of your day in which your body is provided with essential nutrition for both mental and physical health.  Therefore, lunch should never be skipped. Here are a few reasons not to skip lunch:

• re-energizes your body and can raise blood sugar levels when focus and concentration are lagging
• keeps your metabolism active, especially if you have a moderately sized meal and a snack before and afterward
• skipping lunch can rev up your appetite later, causing you to overeat or choose foods that have poor nutritional values

Always remember that what you eat is more important than how much, Quality over Quantity.  Therefore meals, including lunch should be well balanced and meet an appropriate carbohydrate-protein-fat ratio.  There is no one size fits all for this ratio, as factors such as before/after workout would determine the proportions needed by the body.

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I don't generally skip any meals, definitely not intentionally, but there have been the odd days where it has happened.  I also don't put a lot of thought into Lunch and generally have leftovers, or something quick to assemble.  This is not a bad approach to lunch, however, a bit more attention and care is needed when working towards a goal.  In my personal case I cannot afford to miss lunch or not have it be a quality meal, as lunch precedes my workout on most days.   Therefore to master this meal and achieve my goal, planning must be implemented to see results and achieve success.  

Planning to have lunch timed at 60-90 mins before workouts to ensure proper digestion - to make the nutrients available to fuel the workout to prevent suffering muscle loss.  And planning to include complex carbs, lean protein and healthy fats to achieve my goal of increased lean muscle.

Keep this in mind if your goals are similar. 

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GOAL MEASUREMENT | PROGRESS | SUCCESS

MEASUREMENT

Record meals in detail using app. with pecific focus on the content breakdown - carb/protein/fat.

The first week will be the base before assessment and adjustments

PROGRESS

There will be 2 assessments, the first after the first week which will propose adjustments in planning to be taken over the following 2 weeks, and the second following this/after the 3rd week to gauge progress and rate the effectiveness of changes made.

SUCCESS

Scheduled consistent well balanced meals that allow for mental and physical health, with noted improvement in workout performance and results. And no skipped lunches!

Sources

Why is lunch so important?

The best foods to eat before and after your workout

How do you tie lunch into your fitness and diet goals?

~ Josie Jo ~

 

Eat and Move Series | Half Year Report 2016

Ever gone into something knowing it was challenging, but it still caught you off guard?  That's how this series has me feeling.  

Eat & Move Series | July 2016 Goal

Body | the physical structure of a person or an animal, including the bones, flesh, and organs
Mass |  a coherent, typically large body of matter with no definite shape
Index | an indicator, sign, or measure of something

Eat & Move Series | May Review

Got me some some...SLEEP?!?

Eat & Move Series | June 2016 Goal

You know the importance of a having breakfast, and a good one at that.  Yet, many a time, you find yourself rushing out of the house without so much as a glass of milk, or orange juice.

Eat & Move Series | April Review

Muscle building nutrition is not rocket science; it just requires some basic knowledge, discipline and consistency. You need to eat a good healthy diet every day to get the results you desire. Nutrition is often overlooked ...but the fact is, if you don't have a good muscle building diet you are really limiting the results you get from your training.
~ Muscle and Strength

Eat & Move Series | May 2016 Goal

Time for a good night's sleep!

Eat & Move Series | Quarterly Report & March Review

Quarterly Report

Eat & Move Series | April 2016 Goal

This month April focuses on Nutrition.