Day 4. Motivations.

Day 4 of the 2006 Challenge.

Today's Food for Thought
Breakfast

• whole wheat bread
• canadian bacon
• egg substitute

Snack

• deli ham
• baby carrots
• crackers (Rye Krisp)

Lunch

• Lean Cuisine Dinner
• raspberries
• deli turkey breast

Snack

protien bar

Dinner

• salmon
• lemon juice
• zucchini
• cherries

Snack

protien bar
Workout:

• 10 min walk
• 15 min elliptical = 1 mile = 230 calories
• 5 min walk
• 10 min sauna

Diary:
I did not follow last night's program as well as I should have, and did pay for it during sleep last night. I will be sticking more closely to the food list for the next week or so, just to get a handle on things.

I am not hungry during the day, or anytime for that matter. I am not craving bad foods, for the most part, and feel that my meals are satisfying. Since I am eating almost every 2-3 hours per day, I don't have time to feel like stuffing my face, as I will have another meal right around the corner.

I forgot my XS Energy Drink today. This is a problem because I kind of need that extra help and vitamin B shot during the day. My biggest problem is lack of energy. I am bombed by 6pm and ready to just rest.

This makes sense, however. Imagine carrying 200lbs of weight on your back and legs every day PLUS walk/run for 2 miles on top of that. By 6pm, you would want to lie down and relax as well. I believe this will get easier as my large muscle groups increase and my fat lbs decrease.


Ok, on with the Topic of the Day (again, back to the BFFM by Tom Venuto):

Motivations, Goals and Rewards

“The greater danger for most of us is not that our aim is too high and we miss it, but

that it is too low and we reach it.”

- Michelangelo

Goal Setting

1. Set your ultimate big-picture goals.
2. Set long-term and short-term goals
   a. 12 month goal - A one-year goal is important if you have a lot to do.
   c. 3 month goals - Three months is the perfect time frame for your short-term goal because a lot can happen in three months. Also, without time pressure, you’ll rationalize missing deadlines or cheating.
   d. Weekly goals - Weekly goals let you know if you’re on track and provide immediate feedback on your direction.
   e. Daily goals - You must develop good habits every day. Set daily action goals and work on them repeatedly until they become routine. Ninety-nine percent of the actions you take every day are habits.
3. Make sure your goals are not conflicting. Your Daily and Weekly goals should immediately impact on your your 3 month and 12 month goals. This is how you get to your ultimate goals.
4. Read your goals at least twice a day. HAVE FAITH! As you read your goals , mentally visualize them as already achieved. "If I just do what I know I must do now, then I know I'll reach my ultimate goal eventually."

As an Example, let me share with you my goals:

Ultimate long-term goals:

• Lose 225lbs
• Wear 36pants and XL shirts
• Define Abs and Arm Muscles
• Pay off Credit Cards and personal debt
• Save $10,000
• Complete Professional Certifications (MCSE, A+, etc)

12 month goal:

• Lose 100lbs
• Pay off 1 credit card
• Wear 48and 3XL shirts
• Save $1,000
• Complete 1/2 Professional Certification Exams

Three month goals:

• Lose 24lbs
• Wear 58pants and 5XL shirts
• Be consistent with cardio and strength training
• Pay $1200 to Credit Cards debt
• Save $250
• Finish a book of Personal Professional Development (Certification)

Weekly goals:

• Lose 2lbs (remember 2lbs of fat = 7000 calories)
• Finish a chapter of Personal Professional Development (Certification)
• Implement weight training excercises for Large Muscle Groups
• Reserve $100 for credit payment
• Save $16

Daily goals:

• Lose (Burn) 1000 calories a day extra = .29 lbs
• Work out every day - cardio
• Drink 64oz water
• Follow Food List (6 meals per day - 2500 calories)
• Study two pages of Personal Professional Development (Certification)
• Reserve $15 for credit payment
• Save $2.50

See the power of making goals! While it seems impossible to think about losing 100lbs or saving $1,000, if you are committed every day, it is only 1000 calories, or $2.50.

Just remember that goals can change over time, and if you find your daily and weekly patterns are matching your goals, then just make a change in the goal, or in the habit! Relax, it really isn't meant to be a stressful thing, and can be helpful.

Now that we have talked about setting goals, lets discuss Rewards!


What you should do every time you reach a goal.

1. Celebrate and/or reward yourself.
2. Keep a list of your achieved goals.
3. Set new goals continually.

Success breeds success, so you should start a “collection” of all your successes, regardless of the size of the goal. Routinely read your list of past successes. You’ll absolutely amaze yourself
at how big your list will become.

Goal setting never stops – it’s an ongoing process. When the day arrives that you no longer have any goals, your life ceases to have meaning. Success is traveling towards the goal, not the goal itself.

"The strangest secret in the world is that you become what you think about.”
- Earl Nightingale.

So, we discussed goals and rewards, but I didn't get to Motivations yet. I might have to do that another day. Being motivated in the first week is almost like pulling teeth, so I would recommend that you have angels in your corner. Cheerleaders will work, but some kind of support group would be good. If you don't have those, try to keep the following thoughts in your head.

What can I do today that will help me get closer to my goal?
How great am I going to feel after I finish my workout today?
I am 100% responsible for my results.
Whatever it takes, I’ll do it.
I can do it.

I’ll do it.

I will leave this post with a picture. This is a very important picture for me and looking at it motivates me. Maybe someday I can explain why, but right now it is too difficult, and emotional to explain...


Next post I will answer questions from readers.
1- why no salads on the meal lists
2- why egg substitute and not eggs...