111 things to complete in 2011
I am not into new year resolutions, and I have been DOING more since after I graduated from Uni "Dec '09"
But I figured putting it all down on a list will not only make me accountable, but I will be able to keep track of my goals. What better way to do so than a blog.
2011, BRING IT ON! I will OWN U! Inshallah.
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- Write down your goals.
- Create a fitness action plan.
- Devise a desirable reward.
- Set a completion date.
- Enter a competition.
- Enter a competition amongst your friends.
- Plaster motivational quotes all over your house.
- Write “Every Day is a New Battle” on your bathroom mirror.
- Post your favorite fitness role model on your refrigerator.
- Post your favorite fat picture on your refrigerator.
- Type “Your Character is your Destiny” on your screen saver.
- Type “Get off your Fat Butt” on your screen saver.
- Practice core strength by using a stability ball for a chair.
- Rollover and do some crunches in-between emails on your stability ball chair.
- Buy a nice wardrobe that will fit you in two months.
- Donate all your fat clothes to Salvation Army.
- Moderate your strict eating with a fat meal once a week.
- When eating your fat meal, look at the body type of other people who eat fat meals daily.
- Buy some fitness magazines.
- Read some “how to” fitness articles.
- Join a fitness web blog.
- Read transformation stories.
- Pray and thank God for the amount of weight you’ve already lost.
- Make a supportive fitness group.
- Hang around fit friends.
- Surround yourself with people and things that promote a healthy lifestyle.
- Find a running partner.
- Inspire your own partner to run with you.
- Create fitness goals with your partner.
- Make a workout and diet log.
- Personalize your journal by adding inspirational quotes and pictures.
- Document your progress: weight, body fat, and blood pressure.
- Attend a bodybuilding/fitness show.
- Talk to competitors and pros that live for fitness.
- Ask your role models what motivates them.
- Take a chance and email your role model off their web site.
- Take a supplement for physical gains as well as a mental ‘placebo’ effect.
- Drink some coffee.
- Drink more coffee.
- Date someone more fit than you.
- Date someone who inspires you.
- Date someone you want to look really good naked for.
- Shave your body so you can see all your muscles.
- Tan your body so you can see all the lines and contours of your muscles.
- Tan your body at the beach so that people with really nice bodies can inspire you.
- Hire a trainer.
- Become a trainer.
- Humble a trainer by knowing more stuff than him/her.
- Look like a trainer.
- Buy new athletic shoes.
- Buy a new workout outfit.
- Buy clean, new, and comfortable socks.
- Wear really bright colors to the gym.
- Take a group exercise class.
- Take a spinning class for really intense cardio.
- Take Yoga or Pilates class for variety and core strength.
- Drink an energy drink.
- Plan a vacation where you have to wear a swimsuit.
- Read Lance Armstrong’s biography.
- Envision your workout during your warm-up.
- Focus on the workout, one set at a time.
- Beat yourself up with weights for even getting de-motivated.
- Conquer your negative thoughts by pushing your body into painful consciousness.
- Experiment on how much you can make yourself sweat.
- Make it a goal to be the fittest person in the weight room - or any room for that matter.
- Test your max on pushups and pullups.
- Post the Krispy Kreme’s calendar on your wall.
- Post Monica Brant’s calendar on your wall.
- Watch Ronnie Coleman videos.
- Read articles by Arnold Schwarzenegger.
- Buy a home exercise bike or treadmill.
- Become the inspiration amongst your friends.
- Help someone who is very overweight or wants to gain muscle.
- Visit my web site: http://www.mariakang.com/.
- Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning.
- Place your athletic shoes right next to your alarm clock.
- Place a quote right next to your alarm clock that says: “Today you are closer to the person you were meant to become.”
- Alarm your cell phone to give you daily reminders to eat, work out, and give gratitude.
- Volunteer your time with people who don’t have full function of their bodies.
- Volunteer your passion for fitness at a YMCA.
- Look up new, healthy recipes to cook.
- Search for new, healthy restaurants to eat at.
- Observe the body type of the people at restaurants you shouldn’t eat at.
- Read one of Mike Mahler’s Aggressive Strength Training Articles on Bodybuilding.com.
- Learn a new exercise technique like Kettlebell training.
- Turn off your TV and run.
- Buy a new MP3 player or iPod and put some high energy workout songs on it.
- Buy new workout devices like a heart rate monitor or pedometer.
- Work out at a different gym.
- Work out at a different time of day.
- Work out using all new exercises.
- Vary your cardio by incorporating High Intensity Training.
- Say a prayer for power right before you train.
- Say a prayer for performance right before your set.
- Say a prayer for pain during your set.
- Say a prayer for persistence after your set.
- Say a prayer for positive action after you train.
- Action After You Train.
- Read articles on Bodybuilding.com.
- Shop for supplements, videos, and books on Bodybuilding.com.
- Get passionate enough to write an article for Bodybuilding.com. You know what motivates you. Quit reading and make it happen.
I found this great list of things you can do to motivate yourself.
And yeah, I use some of those strategies as well! ☺Check it out… experiment, try out different strategies and see what works best for you! ;)
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Why Walking Will Make You Superhuman
I love this. I think walking is the most underrated form of physical activity, and this post makes me want to commit to doing it as often as I can.
livingsuperhuman:
Earlier today, I went for a walk.
It wasn’t a very long walk.
I didn’t set any records or break any personal bests.
I can’t brag to others about how far I walked or how many calories I “burned”.
I didn’t finish out of breath and barely even broke a sweat.
All I did was go outside, listen to some music, and walk.
And it was amazing!
My whole life I thought walking was for dogs, babies, and old people. I overlooked walking as a form of exercise and thought that I was above it. Walking was for people who were too physically or mentally weak to run fast or lift heavy.
At least that’s what I thought.
Then, at the end of last year, I spent three months in Europe without a car. I was forced to walk everywhere, and walking became a way of life for me. At that point, I still didn’t consider walking a very effective form of exercise, but I started to notice how much I enjoyed the basic activity of just walking.
I noticed that no matter how short or long I walked, I almost always returned home feeling better than when I had left. Walking seemed to improve my mood and my thinking. It helped me come up with ideas for articles I wanted to write, and it helped me put problems or issues I was having into perspective. It seemed to improve my digestion and made me feel better after big meals. It gave me quality time with my girlfriend, and quality time with myself. I even felt like I could get away with an extra dessert or cheat meal without feeling the weight gain and sluggishness the next day.
I was amazed to feel all these positive benefits from something as simple as walking, something I had disregarded for most of my life.
But maybe all this walking business was just in my head. Could I really be experiencing all of these positive outcomes or was it just a placebo effect?
Well, it turns out that there might actually be some science behind this walking phenomenon. Study after study has shown the incredible benefits of walking. Here are just a few examples:
A small increase in walking was associated with meaningful overall health benefits.
Periodic walking improved glucose and insulin responses.
Walking may improve your memory.
Walking could help you live longer.
Walking can improve thinking and cognitive function.
Walking was shown to improve arthritis symptoms.
Walking improves well-being even more than high-intensity exercise.
Post-meal walking improves blood glucose after a carbohydrate rich meal.
These all sound like good things to me!
Based on my personal experience and the studies I found, it seems pretty clear to me that walking is a Superhuman activity. How many things in life are so easy (and free) to do, have so many positive benefits, and almost no negative side effects?
I think walking stands alone in this regard.
Which makes me wonder….if walking is so great, why did I spend most of my life avoiding it?
I think the biggest reason that I overlooked walking for so long is because common sense and conventional wisdom convinced me that the goal of exercise is to burn calories. If I could burn 100 calories from walking for 30 minutes, then I could double or triple that by jogging or lifting weights for that same amount of time. If some is good, then more must be better.
But as I have researched and experimented with different diets and exercise programs in my own life, it has become clear that there is more to this simplified model then just calories-in versus calories-out. Activities like walking, sleeping, and spending time outside don’t work because they burn more calories, they work because they improve the function and hormonal output of your entire body. Weight loss just happens to be a pretty nice side effect of a properly functioning body.
Sometimes the greatest benefits can be had from the simplest activities. Don’t make the same mistakes and assumptions that I did. Make walking an important part of your life and I guarantee you will feel better.
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28. Don’t Stagnate; You Can Change
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” — Bill Phillips -
4. Green Tea
This powerful source of anti-oxidants is a known WEIGHT loss aid and just one of many great herbal teas you might want to consider … -
6. Rowing
We make two mistakes with the rowing machine: one, we don’t consider it one of the best exercises for muffin top, and two, we let our BACKS… -
38 left out of 111 in 2011
Weight Loss:
1. My ultimate goal: reach 60 Kg / 130 lbs. if I weigh 80 kg / 175 by the end of the year, it’ll be a dream come true.
2. Consistently lose at least 4 lbs a month.
15. Go from BMI= 53.2 to BMI = 32 still obese, but only a few points away from overweight.
40. Maintain weight lost if at any point I go through a rough patch (hope that doesn’t happen)
Nutrition:
5. Cook or prepare my own meals, 6 x a week.
6. Complete my own recipes booklet (its better to have on paper)7. Eat 5-6 veggies per day, at least 5x a week.
75. Eat more Iron packed foods.
76. Be Healthy (you are what you eat).Exercise:
3. GYM at least 3x week. I want to be realistic about this mainly to complete my strength training. I can do cardio anywhere if not at the gym.
9. Go to a Yoga Class
10. Go to a Body Pump Class
11. Go to a Body Balance Calss
12. Go to a Step Class
13. Complete 3000 crunches a month16. Complete the 30 day shred, probably in MAY.
17. Do Tao Bo at least once a month39. Be able to run a 5k
68. I wan to run.
69. Complete c25k programPersonal:
34. Visit my friend in Qatar.55. Never miss a vaccination for my cat Brownie.
74. Fast the entire month of Ramadan.
78. Buy a new car (dependent on getting a job)
79. Save 200 dirhams per month (more if possible)
80. Read the news paper at least once a week.
90. Have a towel wrap my body completely.92. Be able to cross my legs in a lady like manner
110. Wear a size 16 (of ANYTHING) size 22-24 nowThings to do before the end of the year:
18. Read 24 books
19. complete the ones I started reading and then neglected
20. 4 Business books
22. 1 Tourism book
24. Learn 4 songs on the guitar
25. Learn 100 italian phrases and master them
26. Take an italian Intermediate class29. Read a religious book series my brother in-law told me about. VERY interesting books
42. Get a Moroccan Bath35. Complete 2 paintings on EXTREMELY LARGE canvases.
51. take up a fun class.
84. Read the holly book. complete it 3 times in 2011
91. Buy a sexy black or red lengerie
94. Buy new capri pants (the only pair I had is too big
95. Buy new bras.
108. Buy the ball speakers from the apple store38 left out of 111
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One Twenty Five: The Paleo Diet: So Easy, A Caveman Can Do It.
30 days
720 hours
43,200 minutes
2,592,000 secondsOn Thursday, June 30th, 2011 you and I will have lost 5 pounds each. Or not. We will have accomplished a goal on our list, carried out a life desire, completed something we want to do. Or not. Each of us will be the sole individual…
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FUCK YA FITSPO!: WHY YOU SHOULD EXERCISE IN THE MORNINGS.....
So why mornings?…
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it “jump starts” your metabolism and keeps it…Love it
