Good morning…or afternoon…or evening depending upon when you’re reading this
I had a very good response to the message earlier in the week where we discussed Focus and Simplicity and how I was able to help a client really hone in what she truly wanted and get her to her goals faster.
Actually the response was a bit overwhelming – so don’t be mad if I haven’t responded yet!
We’re going to do a bit of Q&A today and the questions they are tasty.
One covers fruit, and more specifically fruit juice; while the other covers Momentum and how to keep things rolling.
Before I begin, make sure you check out the post I did on Focus and Simplicity by clicking here.
Q: “I know I should eat more fruits and vegetables but I’m just not that good at doing it. I always see fruit juices in the grocery store and vending machines at work. Are there any that are okay? Do they “count” for my assignments where I am supposed to eat fruits or vegetables?” – Amy M.
A: This question is actually two so let me answer them individually.
Some fruit/vegetable juices are “okay,” but the good options are few and far between.
Many you see on store shelves are nothing more than sugar water with artificial sweeteners and a little of the “concentrate” thrown in.
How can you tell the difference?
First, never, never, never, never ever trust the front of the bottle. The front of the bottle/package is all marketing and made to get you to pick that pretty looking bottle up off the shelf and put your hard earned money down on the counter – nothing more, nothing less.
Flip that puppy over and look at the ingredients and calorie breakdown.
Is there any fiber? Like any at all?
Is sugar, or any variation of that word (high fructose corn syrup, corn syrup, etc.) in the top 3-5 ingredients? What about artificial sweeteners?
I understand that even the good juices are going to have a bit of sugar or artificial sweeteners added because they have to in order to make it taste “right” but it shouldn’t be a major addition. If there are only 5 ingredients and sugar is the second one, right after water, then it’s pure and total junk.
The ingredients label tells the truth. If it’s a quality juice the company will go out of their way letting you know their high standards in manufacturing and all the good stuff in it.
True health foods, at least the ones packaged, want you to know how hard they work to give you a quality product…and to justify the higher cost.
If you were to compare a REAL, high quality juice, to a crappy juice with shinier marketing you will normally pick the crappier one because it’s cheaper and typically comes from a bigger grand who has a bigger marketing budget (I don’t trust food companies with huge marketing budgets because it means they’re putting less money into the food and more into hiding their crap).
Do some investigating, read the labels and make informed decisions. It’ll take a couple extra minutes the first time you do it but you’ll be glad you did.
Part 2 of the question is a hard “NO.”
Juice is juice. Juice is not food and does not count for any servings goal you have, and especially not for the Assignments I give in my programs.
I want you to get into the habit of eating the fruit and vegetable, not relying on highly processed juice that may or may not truly be healthy, and probably has “dead” vitamins and no way to slow the absorption of the sugar.
No one will ever be able to convince me that drinking fruit juice is “more convenient” than eating an apple – preferably organic.
Can you drink it? Sure…if it’s a good brand.
Does it “count” as a serving? Not if I’m counting.
Ed’s note – this question is from a dude, not a lady and he’s a training client of mine
Q: “I find myself starting and stopping programs quite a bit – both diet and workout programs. I buy something, get excited, then quit a week or two later, even if I’ve seen results, and it drives me crazy. How can I keep the momentum going?” – Dave
A: That is an AWESOME question and I’m glad someone asked.
This happens more than you will ever know and is something I see all the time in my training biz.
This all boils down to Momentum and Small Successes.
I think a lot of people have their sights set too high when starting a program. They believe the marketing hype and allow the thoughts of achieving these huge milestones in a couple days to cloud their judgement.
It’s like that really pretty girl or guy that we all desire, but has a horrible attitude and is a total turd…but we keep going back because they’re so damn pretty.
Dump ‘em and move on.
As for the program, here’s what you need to do the next time.
Set realistic goals. That’s always step number one.
Now, take as many notes on your current state of affairs possible.
Your weight, measurements, eating habits, stress levels, posture, etc. Write as much about your “current self” possible.
You must also keep track of your workouts. If your program came with Workout Logs, use them and be honest.
If you’re a a little weak with things like push-ups or planks and you get crazy sore after lunges, that should be noted.
If you’re only able to complete 5 push-ups when the workout calls for 12, write it down.
Be honest and use that Log.
This takes some work – at least in the beginning – but it must be done so you can start that ball of Momentum rolling.
Let’s say your main goal is weight loss – you want to lose 30 pounds in 3 days (sarcasm) – but you do all I just mentioned just the same.
After week 1 you “only” lost 5 pounds…your pants don’t fit that much better and you start to get a little frustrated even though you lost 5 frickin’ pounds!
After week 2 you “only” lose an extra 2 pounds…your pants fit a bit better…but that little voice creaps in that it’s not happening fast enough (you really need to tell that voice to shut up).
But here’s the cool thing, and here’s how this time will be different.
You kept notes.
You noticed that while you “only” lost 7 pounds (which is totally flippin’ awesome), you are able to complete all your push-ups from your toes, which is a huge accomplishment in just 2 weeks.
Your energy levels are through the roof and you no longer feel the urge to snack in the evening.
You also note that while your pants do fit a bit better, you’ve actually moved the belt over a notch.
Those are Small Successes and they are steps for you to build on…but you never would have known that if you didn’t keep track.
Small Successes are the only way to start that Momentum, and keep it going when the times get tough…and the times will get tough.
The more you’re able to focus on each little achievement you have, the more likely you are to accomplish your Big Goal.
Success leads to more success, but only if that success is recognized.
That’s a deep statement right there…whoosh (you best be giving me credit if you quote that).
Alrighty that’s all for today.