So, we made it through XMas, now on to New Years. Week 4 of the 6 week challenge has officially started. I hope everyone is doing well and hanging in there. Here are your tips for the week.
Week 4 - Tip #1 - KEEP A FOOD DIARY. Coach Rich alluded to the fact that he finds that keeping a food diary helps him be responsible for his weight, and I agree. Some people keep a written diary and others just keep a mental note. I find that I can easily forget about something I ate if I do not write it down, so a mental diary is not for me. Sure, you can lie about what you eat and not write it down, but the only person you are cheating is yourself, so make a decision today to start recording what you eat, and you will start to say to yourself - do I really want to eat that after all the hard work I did today on my bike or on the dreadmill? I know what my answer is - do you?
Week 4 - Tip #2 - GET YOURSELF A WORKOUT BUDDY. We are very blessed to be part of a family that supports each other on line so that when we are lacking motivation all we have to do is come onto the forum and ask for help, but if you are craving some personal motivational interaction maybe what you need is a workout partner who can motivate and push you past those barriers. I do not think your partner has to have the same goals as you, but they do have to have a willingness to want to help you succeed. One of our members stated on the forum the other day that his 8 year old daughter cheered him on during his bike test. With her help he was able to push to his limits. What a great inhouse motivator he has, so if you are lacking motivation and want a workout buddy, look outside the box, not just inside the haus. Share with us any stories of people who have motivated you to become a better athlete or person. It may give all us ideas
Week 4 - TIP #3 - LOW FAT DRINK RECIPE. I am not much of a drinker, and my idea of a New Years Eve celebration is participating in our local 10km Resolution Run with one of my clients and then going to the local dinner to eat junk food with the intention of not eating it again until the next year, but I realize that some of you might be having or going to a New Years eve party, so I wanted to share with you some low cal, yummy alcoholic drink recipes. Check this site out http://fatlossschool.com/low-calori...k-recipes/
Week 4 - TIP #4 - GLUTEUS MEDIUS. This muscle is one of the muscles of the butt. With the leg in neutral (straightened), the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or "abduct" the thigh. During gait, these two muscles function principally in supporting the body on one leg, in conjunction with the tensor fascia lata, to prevent the pelvis from dropping to the opposite side. Check out how you can strengthen your glute med
Week 4 - TIP#5 - UPPER BACK STRETCH. If you work at a desk all day or have just come off the bike after being in aero position for an extended time, this strectch will help open up the area between the shoulder blades. Ahhh, now that is better. http://www.youtube.com/watch?v=h5WK...ature=fvsr
great job, JT. I'm up (which I knew I would be after my trip - eating out, drinking wine, etc)... but now I'm home and back to my normal routine and hopeful I can start OS Monday in my acceptable off season range... fingers crossed. Already trending down from yesterday to today!
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So, we made it through XMas, now on to New Years. Week 4 of the 6 week challenge has officially started. I hope everyone is doing well and hanging in there. Here are your tips for the week.
Week 4 - Tip #1 - KEEP A FOOD DIARY. Coach Rich alluded to the fact that he finds that keeping a food diary helps him be responsible for his weight, and I agree. Some people keep a written diary and others just keep a mental note. I find that I can easily forget about something I ate if I do not write it down, so a mental diary is not for me. Sure, you can lie about what you eat and not write it down, but the only person you are cheating is yourself, so make a decision today to start recording what you eat, and you will start to say to yourself - do I really want to eat that after all the hard work I did today on my bike or on the dreadmill? I know what my answer is - do you?
Week 4 - Tip #2 - GET YOURSELF A WORKOUT BUDDY. We are very blessed to be part of a family that supports each other on line so that when we are lacking motivation all we have to do is come onto the forum and ask for help, but if you are craving some personal motivational interaction maybe what you need is a workout partner who can motivate and push you past those barriers. I do not think your partner has to have the same goals as you, but they do have to have a willingness to want to help you succeed. One of our members stated on the forum the other day that his 8 year old daughter cheered him on during his bike test. With her help he was able to push to his limits. What a great inhouse motivator he has, so if you are lacking motivation and want a workout buddy, look outside the box, not just inside the haus. Share with us any stories of people who have motivated you to become a better athlete or person. It may give all us ideas
Week 4 - TIP #3 - LOW FAT DRINK RECIPE. I am not much of a drinker, and my idea of a New Years Eve celebration is participating in our local 10km Resolution Run with one of my clients and then going to the local dinner to eat junk food with the intention of not eating it again until the next year, but I realize that some of you might be having or going to a New Years eve party, so I wanted to share with you some low cal, yummy alcoholic drink recipes. Check this site out http://fatlossschool.com/low-calori...k-recipes/
Week 4 - TIP #4 - GLUTEUS MEDIUS. This muscle is one of the muscles of the butt. With the leg in neutral (straightened), the gluteus medius and gluteus minimus function together to pull the thigh away from midline, or "abduct" the thigh. During gait, these two muscles function principally in supporting the body on one leg, in conjunction with the tensor fascia lata, to prevent the pelvis from dropping to the opposite side. Check out how you can strengthen your glute med
http://members.endurancenation.us/C...fault.aspx
Week 4 - TIP#5 - UPPER BACK STRETCH. If you work at a desk all day or have just come off the bike after being in aero position for an extended time, this strectch will help open up the area between the shoulder blades. Ahhh, now that is better. http://www.youtube.com/watch?v=h5WK...ature=fvsr
I'm up (which I knew I would be after my trip - eating out, drinking wine, etc)... but now I'm home and back to my normal routine and hopeful I can start OS Monday in my acceptable off season range... fingers crossed. Already trending down from yesterday to today!