Bootcamp & Fitness
|Posted on December 4, 2017 at 8:40 PM||comments (29)|
Ok So how bloated/fat/gross and out of control do you feel after this Thanksgiving weekend??!
I'm right there with you!
So Here we start our next Challenge! If you have done the 21DayWillPowerChallenge before, besides some changes on how you go about it around the Holiday parties, it's the same exact as before. Same rules apply with the NO's to eliminate and what you "allowed" foods are.
So I don't waste everyone's time I won't post the philosophy and principles behind this challenge, you can just go to my website: www.yofityolife.com and read it on your own. You can find it under the "Y0's Blog" Tab.
I highly recommend you all go and do that now just to freshen up on WHY you are doing this challenge. This isn't a get in shape quick and then get fat quicker diet plan. This is to help you break bad habits, form good ones and create a new healthy eating lifestyle beyond these challenges. Some of the rules I have about this are more to play on your psychology around food and what you do to yourselves day in and day out. This is to fix your bad eating habits and be a healthier, happier you. The Weight and fat loss are just bonus.
THE ADD-ONS for The Holiday Season Challenge: 7ish commandments:
~~1. We are going for 28 days. Not 21 days. I will keep the hashtag #21DayWillPowerChallenge and #NutritionReset on Facebook and Instagram, just so you can click on it and be connected to all my posts from the past challenges that include tips and meals and motivation. Check that hashtag out, see how it works, click on it. It's a novel trick.
~~2. Weigh-in. Get your body fat % measured. Take before and after pics. If you would like I can measure your Body Fat % quickly with the electric hand held monitor at the gym. Or your gym should have this tool if you ask. If you're one of my PT clients, we will do the skin fold calipers this week.
~~3. You are allowed ONE CHEAT MEAL per weekend. this is not a "cheat DAY". This is not a open door to stuff yourself silly with the shit we are trying to eliminate. Moderation! This is keeping a realistic view of what December is. It is The holiday party month. This is so you can plan for your weekend and have your Holiday dinners or desserts on one day/ meal/ party a week. Thats realistic and reasonable. You can still have your cookie party, and your eggnog, and mom's best dessert, and granny's gingerbread cookies. You can still go to every single one of your parties but you can only eat any "NO's" at one. More power to you if you can do without the Cheat meal.
~~4. You have to earn this "cheat meal" by doing these set of exercises EVERY DAY. I will change the exercise challenge for variety or you can do the same challenge all 30 days. This is ON TOP of what you already do at the gym and for your workouts. So if you can't get to the gym, you still have to do these at home!
the first list of exercises you have to do EVERY DAY are:
X200 jumping jacks
x200 Bodyweight Squats
x80 Situps/crunches or any ab exercise you can think of
X4 minute plank
**You can break these up into how ever many sets/reps you want in a 24 hr period. example: 200 squats= 50 squats 4 x a day
**If you need to make modifications to these exercises due to injuries or ailments please let me know so I can help you figure out what to do instead.
5. We technically start Tuesday December 4th and go to December 31st. Considering that I love to spring these things last minute on you, you can start on the 5th and go to the 31st. Actually you can start whenever you damn well please and just go till the end of the month. Just do it.
6. ASK ME QUESTIONS. POST ON MY WALL. GET INVOLVED SO THAT OTHERS CAN LEARN OR BE MOTIVATED AND INSPIRED BY YOU AS WELL.
7. CONNECT to us all…..USE THE HASHTAG #21DayWillPowerChallenge, #NutrtionReset
or #yofityolife, or #ifYOcanican, or #DoasYOsays or #YOmademedoit or #FMLYO
-Yo Personal Trainer
|Posted on November 6, 2017 at 10:05 AM||comments (207)|
It's Monday November 6th. Technically it's day 6. For me it may have to be day 1 again...
Time for confessions:
I'm not perfect. :roll:Even as your 'Leader' through this 21DWPC, I too find my bad habits I formed since I last did a strict Nutrition Reset 21DWC. I too succumb to cravings and sometimes binge eat. It especially happens when I start back up strict, on the 21DWPC. For the most part, I live this lifestyle, and have for over 2 years. I make the healthiest food choices possible and am always aware of what I'm putting into my system. And when I'm not strict on the 21DWPC then I allow myself to enjoy my favorite terrible foods every ONCE in a while. SO when I go back to strict, my mind plays it's mind games and glosses over bad habits formed and tries to overlook tiny transgressions :D.
I'll go first.
I did well from last Wednesday through Friday Night....that's 3 whole days:/. I went out and had some drinks. Now, when I drink on a weekend night, I recognize that I have gotten in the habit of stopping at 711 on my way home. Usually i'll grab a bag of cheetos and an apple fritter and a diet water. This usually logs in the back of my mind as my "cheat meal" and I'll keep my eating clean the rest of the weekend.
Well, early Saturday morning, Nov 4th at 1AM, I habitually stop at 711, but I don't grab 1 apple fritter, I grab two, and the bag of cheetos, and one beef empenada pattie, AND one of their microwavable burritos! I was drunk. I knew exactly what I was doing though. While grabbing these items I simultaneously was thinking where I went wrong Friday which was allowing me to throw everything out the window x200%. I knew as I grabbed the two apple fritters that I hadn't given myself time to make myself a healthy dinner that night, I just downed a quick protein shake before going out. (like the movie Inception, was I inside of my head, being inside of my head, watching from the outside, realizing I was rationalizing every movement I made in this convenience store???)
As I grabbed the cheetos, I recognized that this 711 routine, had become a habit and a routine whenever I get a buzz going. As I grabbed the microwave burrito, I realized I fucked up and my will to stop this sacrilege, was nowhere to be seen. And as I asked for the beef patty and paid I was thinking that what the hell, I'll eat it ALL, wash it all down with some Metamucil when I got home and start over Saturday morning. AND NOT TELL ANYONE. End scene.
SATURDAY NIGHT I get DRUUUUUUNK early, 6:30pm early! figured I didn't have to work in the morning so let loose Yovanny! Then friends are meeting me to go out on a night on the town, while I was out on a night on the town already. I know I have to get something in my stomach or else I might die of alcohol poisoning, SO I order fried chicken fingers, french fries, with ranch, sweet&sour, and ketchup sauce. And then hit the town again! And by the end of the night....well I can't remember, I just remember NOT driving home drunk, crashing at a friend's kitchen table then waking up at 3:30AM with the imprint of the marble table tile on my face.
I came prepared this time though! I walk back to my car, while i'm thinking of how hungry I was again and how that trip to 711 seemed so riiiiiight! I climb into my car, and realize I had packed a grocery bag of snacks from home.......damn it to fucking hell!! UGHHHH! A banana sat gingerly on my dashboard, in the center console, a can of cashews, a premixed protein shake, and on the passenger seat a bag of gluten free pretzels (Like your mother did back in elementary school -carefully packing your metal lunch box). I fucking hated healthy Yovanny at that moment. Because sober, healthy, smart, mature Yovanny had prepared a full snack fest for drunk hungry Yovanny with no room for excuses. I got home then didn't leave hangover house all of Sunday. I got out of bed around 2pm, hungry. Again. It's Sunday so of course it's Brunch. But hangover headache was not going to handle other people right now. I made my bacon, eggs, balck coffee, and cinnamon, protein, 21DWPC approved pancakes. Monday is going to be another restart day.