Consistency is the key to progress

aka "Mowing the Lawn with your house on fire"

What to focus on

Let’s review where you should be putting your energy and attention:

Eat slowly, to 80% full, consistently.

Learn and follow your body cues, consistently.

Eat good quality food, consistently.

Be active regularly.

Do the right things, consistently.

In other words:

• Are you eating slowly and thoughtfully, making the best food choices possible, as often as possible?

• Are you eating to a true 80% full? Or just kinda sorta, sometimes?

• Are you eating real food instead of “diet foods” or other fake foods?

• Are you doing your workouts as scheduled? Are you putting in a good effort?

• Are you checking off your habits every day, and sticking to the previous habits?

• Are you sleeping and recovering enough? Do you have a good sleep routine (and are you using your relaxation techniques)?

• How consistent are you with your nutrition? (Check your food journals, or try another few days of food journaling, if you want to be sure. Don’t just rely on your memory.)

• Are little snacks and “extras” sneaking in? Are you “forgetting” about your daily Frappucino, muffin, or beers? Are you nibbling off others’ plates after dinner?

• Are your expectations appropriate? Are you trying to do too much too soon… or do you have a clear understanding of what realistic, long-term body transformation involves?

• Are you focused on taking ACTION, right now, today? Or are you “wondering and worrying”?

Assignment

What are the actions and behaviors that matter most for YOU?

• I really felt great when I was walking at lunch - I need to commit to doing this again. This got me consistently getting my 10,000+ steps in per day
• Regularly doing my PN scheduled work outs -
• Eating Slowly to 80% full

What can you do today to make sure you do those things?

• Tonight I will go to the gym,
• since i missed my walk at lunch today, I will do cardio tonight at the gym to get my 10,000+ steps in.
• I ate slow(er) at lunch today
• I will make an effort to eat slowly to 80% full for the rest of today
• I think this is what I need to focus on again.
• the first 3 habits and getting my workout in.
• I did it before and it wasnt hard. I need to do this again.
• I will start right now.
• eating slowly to only 80% full

Supplements Are Supplements

Supplements are supplemental

Supplements can't salvage a poor diet or inactivity. 
Work on improving your food choices, basic habits, and consistency before considering any additional supplements.
Again, supplements are supplements: an addition to a good foundation, not a substitute for good nutrition, nor a magic bullet.




For now, let’s keep a laser focus on what really matters:

• Do your workouts. Consistently.

• Read your lessons. Consistently.

• Do your habits. Consistently.

• Ask for help if needed. Immediately.

That’s how our PN Coaching finalists succeeded… and it’s how you’ll succeed too.

Rules of Fuel

Today's Lesson is all about 'Fitness Foods' like protein bars, booster juice, Gatorade etc...
What to eat after you workout. But this rule really applies any time.

Think about it, be mindful of what you are putting in your mouth and body.

 When in doubt, ask yourself:

• Am I truly physically hungry?

• Does this meal nourish my Lean Eating athlete body?

• Does this meal help me look, feel, and perform better?

• Does this meal add value to my body?

This is a lesson I need to learn, absorb, deconstruct and practice.
am I hungry? do I need another bite? is this nourishing my body?

SLOWLY

PNers do it SLOWLY.

(this is awesome)


This week, we've been talking about why it's important to slow down, relax, and pay attention — and how this apparently simple change can eventually have big results.
Today, we're going to give you a slightly wacky suggestion:

If you over-eat, do it slowly.

(Trust us. This sounds crazy, but it works.)



Whatever you eat, whenever you eat, no matter how crazy or epic the eating episode becomes... just do it slowly.

WHAT TO DO TODAY

1	Eat slowly. At every meal, try to take a few extra minutes. Put your utensils down. Take a breath or two between bites. Notice tastes and textures. Enjoy and savor your food.
2	Over-eat slowly. If you need to over-eat or binge to feel better right now, no problem. You have our permission to eat whatever you want, as much as you want. The only catch is that you must do it as slowly as possible.
3	Hang in there. If you're struggling with over-eating, it may seem like there's no end in sight. Be patient and persistent. We've helped thousands of people change their behaviors for good. It just takes time and practice. If you're here, it means that at least part of you wants to change. All you have to do is keep showing up.

Notice and Name exercise

What's going on?

What are you doing... right now?
What are you thinking... right now?
What's around you... right now?

Notice and name

Noticing just means pausing to pay attention.

What's going on right now? What am I doing?

Naming just means you take an extra moment to describe the situation to yourself. Call it out.

Oh, right, I'm feeling rushed, and that means I'm more likely to grab junk.

How does that help me?

When we slow down, pause, and pay attention, we put our conscious, thinky brain in charge instead of our unconscious, automatic brain.
We're able to make more informed choices. Like picking healthy food.

Assignment

Use your "5-Minute Action" to check in during one meal today. Add your observations to your "Owner's Manual".

What did you notice about that meal? (e.g. Were you able to eat slowly? Did you feel good about your food choices? Where did you eat? etc.)

Answer:

I was able to eat my 'snack' slowly.
I ate at my desk, but not in front of my computer. I was reading an article that I had printed out.
I started reading the document, about one page in, I got bored... then decided to eat my snack.

Interesting ... I was bored... so I wanted food

I was restricted in what I could eat, since I brought my lunch with me, but I did eat the 'All Bran' bar first of all my food. This happens to be the 'treat' in my lunchbox.
also interesting, I get the reward food first :)

I feel like taking time to eat lunch at work is a luxury that I cant always afford. I want to use my lunch break to get outside and go for a walk and get some fresh air.
This is why I feel rushed when eating my lunch.

I'd like to do this again at a different type of meal, eg dinner at home alone or dinner out at a restaurant, or a Sunday breakfast with the family where I am 'served' the meal by Ben.
Notice what I am doing, how I am feeling and assign a 'name' to it. for example (as in the above) I was bored... then I wanted to eat.