Tools for Success and Self Motivation

I thought I would post a few ideas that work well for me in regards to eating well. I often get told that "I eat well no matter what". For the most part, I do eat well, but like everyone else in the universe I will occasionally overeat for a multitude of reasons eg the food tasted so good etc etc.

But after the comp is over or the transformation is complete what steps can you take to make sure that you are actually living a lifestyle and not a diet? First of all check that the way you are eating is not similar to a diet.

Being really rigid about food choices and keeping a list of "SAFE FOODS" - diet mentality.
Seeking perfection - DIET MENTALITY
Being open to trying different foods and experimenting with what works for your body - LIFESTYLE mentality.
Going with the FLOW but being CONSISTENT overall - LIFESTYLE MENTALITY.

What helps me maintain a good LIFESTYLE:
1) Eating for flavour/taste. I recommend eating similar amounts of carb and protein with each feeding for most people, but the other evening, I craved risotto. So I made the risotto per the recipe which was mostly carbohydrate, but then decided to add some poached chicken breast to the end result which was delicious. The ratio of carb to protein was definitely not EXACT or PERFECT, but the end result was CONSISTENT - always a bit of carb/bit of protein. Next meal was heavier in protein and lower in carb - at the end of the day - JUST RIGHT.
2)As outlined above, CONSISTENCY, NOT PERFECTION. One or two off the plan meals won't make any difference, competing or not - if this were the case, then there would be no hope for any of us in maintaining or achieving a lean physique.
3) Acceptance of where you are and intuition. Knowledge is power - if you know you're going to experience a few eating wobbles whilst things smooth out, then they are less frightening than if you're back into the gym and clean eating with your teeth clenched and eyeballs popping, lest you make a "mistake". Be intuitive about what you want. If you're craving an English Muffin with honey, don't eat your way around it - have what you want and balance out the next meal.
4) Eat slowly and eat sitting down - no fail strategies here!

Knowing WHY you want to live lean and love life is always at the cornerstone of a good transformation plan. Having this internal motivation will keep you going when external motivation fades (except for a humungous leverage). Internal motivation, when properly encouraged is never going to leave you. You're no different on the post comp side of the fence as you are on the pre comp .Be prepared to be consistent, no matter what. Failure cannot handle persistence. In other words, if you stumble, keep going anyway.

Keep working towards a LIFESTYLE frame of mind. You will fit and free!

I twang mai fu king glootes!

Had my second training session of the week - I started off with a 20 minute treadmill run - it feels like the longest time since I did this and then it was down and dirty with Mike's program, firstly using a foam roller to mobilize and stretch all my stiff bits (and there are a few of those), glute firing exercises and hip openers - yeah I was the crazy girl doing a "Walking Spiderman" up and down the gym. I got a few stares - I'm sure a few blokes thought I was going to spin a web and fly into the RPM room but it just didn't happen.

Instead I squared up in front of the mirror and did 5 x 5s of conventional deadlifts, finishing strong with my glutes. Then I gave my glutes the treatment with plate front squats - I did these side onto the mirror and as Mike predicted, my squat technique is so much better - here I am getting my butt lower than my knees, my shoulders lifted and the best part - my feet are solidly on the ground. Yeah Mike!

Then it was onto Single Leg RDLs - can I tell you how much I suck at these - had to use no weight in the end and focus, focus, focus on technique and not losing my balance. Jen Hendershott makes these look so easy in Oxygen Magazine....ugh!

Then onto lunges - on the third set, my tired glutes gave up on me and I felt a "twang" in my left glute - so I stopped, stretched, did my Woodchops and called it a day. I'm just about to get a heat pack to sit on. Ouch!

Shannon and I met up yesterday and we had Vietnamese - totally yum. We had a great time reliving our comp moments and having a good laugh and importantly coming up with a post comp nutrition game plan. She gave me a great box of Lindor chocolates and a gift voucher from Pure Indulgence (to treat the tan-hands: ) ) and I gave her the beginnings of where we are heading post comp. It is great to be able to take someone to a competition in great shape but it's even more important to get back on an even keel nutritionally afterwards and regain weight in a healthy way.

That's about it for me today - teaching CORE tomorrow at Toowong - I learnt last week that short shorts and BOSUs don't mix well - you have to watch out for "BOSU bum".