What You Need is an Attitude Adjustment.

"Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it." – Lou Holtz

Attitude and motivation go hand in hand. If you have a lousy attitude, you won’t be motivated. But with a good attitude, you can accomplish anything. This is true in all aspects of life, including getting fit.

Twice this week I was asked how I stay motivated. How do I keep up the workouts and healthy diet? One of my friends actually called me strong and steadfast. (Actually what was said was...she would remain strong and steadfast like me when another friend told her to get a piece of cake.  I just laughed.). I guess that would be a good way to describe my will to succeed. However, my initial response to the question was that at this point it becomes routine. And that is true... in part. After working out 6 days a week for the past 5 months, it has become part of my daily ritual and I feel like something is wrong (or I'm gaining weight or that my fat will suddenly reappear) if I don't workout. If I do skip more than the one day a week I'm allowed, there is a good reason for it (such as I'm out of town). I don't skip a day just because I don't feel like doing it. I won't let myself do that. I won't let myself make excuses. And when I get back in town, I have no problems getting back into my routine.

But there's a lot more to it than just routine. And for me my motivation depends on where I am in the process. What motivated me in the beginning isn't what motivates me now. Not entirely anyway. Yes, my ultimate motivation is finding my rock hard abs but along the way other things have kept me encouraged.

In the beginning it was the excitement of a new workout, wanting to lose as quickly as possible, and the thought of having a great body (and I was crazy enough to think I could do it all in 90 days) but that thought motivated me. I didn't want to come to the end of that first 90 days and not have accomplished some, if not all, of my goals, or worse…quit and lost nothing.

Halfway through P90X my motivation shifted when I started to see the results and started losing. When I noticed the difference in the way my clothes fit and when they looked better on me. I was looking better, feeling better and that was encouraging. Not only that but planning my meals a week at a time made life much easier because I didn't have to decide what to eat for lunch or dinner every day because I already had them planned.

Toward the end of P90X my motivation was the excitement of completing the program and starting a new one. It was the continued loss of fat (not necessarily weight – some, but not much) that encouraged me to keep trucking, and I was excited about how much better I looked and felt.

Now, I’m halfway through the Rev Abs workout (my second 90 day program), and I’ve started to see real definition (even in my abs, although I still have some fat to lose there). And my butt has never looked better (something I never thought would happen or was possible – I consider that a bonus). I’m even proud of the way I look in a bathing suit. Bathing suit shopping is something I dread every year, but now I’m actually looking forward to buying a new one. The more my body changes, the better I feel and look and the more motivated I am.

There are days (like this morning...and yesterday morning...all this week actually) when I'm tired and don't feel like getting out of bed. This week I started phase 2 of the Rev Abs workout (the last 45 days of this 90 day program). And it is tough, real tough, and been kicking my butt (and making me extremely sore), at least in the beginning of the week. And that has put a damper on my enthusiasm a bit, but I kept at it and was glad I did.  So how do I stay motivated on days like these? Well, as I'm lying in bed half asleep and thinking how nice and comfortable my bed is and how nice it would be to just keep lying there, I'm also thinking that I only have an hour before I need to start getting ready for work. A very small window that shuts rather quickly. I know that if I get up too late, I won't have time and then I'll feel bad and worry about what I eat all day. But when I workout, I don't worry as much about having a piece of cake (or a cupcake) at work when we're celebrating someone's birthday (such as Monday), and quite frankly because I do eat healthy and work my butt off (literally), splurging like that once in awhile is ok (as long as it's a little splurge...and once in awhile).

But, there have been times when I've gotten discouraged because I'm not losing as fast as I'd like. And during those times I had to re-focus...in other words...I needed an attitude adjustment. Whether I would rethink my diet, whether I would go back to basics, whether I would think about how far I've gotten and that I'm not through yet or that I just need more time.  Sometimes just a glance in the mirror or looking over my before and after pictures is enough.  Whatever it takes to keep me motivated, I'm willing to do.  And never once has quitting entered my mind. Ok, that's not entirely true. It has flashed through now and again, but I quickly quash that crazy notion.  

What I know and what you need to realize is that there is no quick fix. There is no easy button for staying in shape and eating right. It's a choice... it's an attitude. It's a decision you have to make. The Beachbody.com motto is Decide, Commit, Succeed. And that is what I've done. I've decided to get into shape. I’ve committed to doing it, and I am succeeding. You can't lose if you don't do the work. You can't lose if you keep making excuses. You can't succeed if you don't commit.

I hear people making excuses all the time…I’m too tired, I don’t have time, it’s too hard, etc… Oh yeah? Well, it is for everyone. And it is for me. I have to get up at 4:45 a.m. during the week and around 6:30 a.m. on the weekends to do my workouts because that is the only time I can do them. You are no more tired than me, you are not busier than me and the workouts aren’t any easier for me. So stop making excuses. Stop sitting on your butt eating those potato chips, candy bars, ice cream, etc… and then complaining about how fat you’re getting.  You are responsible for your fat, you are responsible for putting that food and drink in your mouth and only you can take it away.

So, if you want to lose weight, if you want to get in shape, if you want to get healthy then you must adjust your attitude and the motivation will come.   

When in Doubt...Check Your Diet.

...and your pictures. If you've been wise enough to take before, during, and after pictures, this is where they will come in handy and help you see the progress you've made.   For your enjoyment (hopefully not too much laughter), I've included mine.  Please be kind and keep in mind that these were taken after a morning workout with no make-up on.

Today is day 136 of the quest to find my rock hard abs.  As you can see by the pictures, I have definitely shaped up and for the most part I am very happy with my results.  But my abs are still a work in progress.

Day 1 P90X

Over the last 4 (almost 4 1/2) months, I've gone from a 37.5, 31, 37.5 figure to a 35, 28, 36 figure and dropped 9 pounds.  When I began this workout routine and diet regimen, my goals were to: drop to 125 lbs (I'm currently at 128); get back to my high school figure of 36, 26, 36; and lose 5 inches (of fat) around my waist (I've lost 3).  But lately, I haven't lost anything.

Because of that I've felt a little discouraged from time to time. And recently, I've started wondering whether or not I'm working hard enough.  Considering that I exercise 6 days a week, I don't believe my workouts are the issue, but rather my diet.  Now, I've done very well cutting out the bad stuff and adding more good stuff.  I drink the daily recommended amount of water (half my body weight in ounces...a day, which for me equals roughly 65 ounces of water) and I have no problem keeping my calories low.  So what gives?

Actually, the question that has been bouncing around in my head recently is...have I plateaued?  And to me plateauing is worse than not working hard enough.  At least if I wasn't doing the work, I could easily make adjustments, but if I've plateaued, I'm not sure what the heck do.

Day 132 - P90X & Rev Abs

So, my first thought was to get seriously strict on my diet.  Cut out even more... cut out sugar and go on the...dare I say it...14 day "starvation diet" that is discussed in the Rev Abs nutrition guide. (I really don't want to do that because I don't eat much as it is already.)  However,  what else can I do?  Well, Friday I started reviewing my Rev Abs nutrition guide again and braced myself for what I thought would be the inevitable solution.  But what I discovered was not what I expected. 

At the beginning of the 90-day plan, I came across a section titled "Adjust calories according to your goals."  Right there in black and white (actually black and gray) was a wonderful little tidbit of information (that I had read before but never considered until now).  And it said... "Still need to lose: To speed your weight loss, try adding or subtracting 100 - 200 calories per day."  (Adding? Seriously?)  It goes on to read..."Why add? Because your metabolism may have increased to where you need more nutrients to recover from your workouts.  Without enough fuel your workouts will hit a plateau." (Holy crap! I'm thinking... there is no way that could be my luck). However, the last sentence said..."Subtraction is more obvious, but never go under 1200 calories a day, which could cause your metabolism to slow down because it thinks your body is starving."

Day 1 - P90X

Could my issue really be that I've cut out too much?  Well, that got me thinking...you see, I've talked in other blogs about planning my meals, but quite frankly, it can be cumbersome. Don't misunderstand me, planning your meals is a great way to keep your calories, carbs, fats, proteins...etc... in check and I highly recommend it, but I always start out with good intentions of doing this and end up just winging it.  I've learned enough to know what to eat, but for knowing the actual caloric intake, that's a little fuzzy.  However, Friday night, I started estimating my daily caloric intake over the past few weeks.  As I started to do the math, I realized that it is very possible there were several days a week that I was not eating 1200 calories. (What do you know? I could have done the starvation diet... if, of course, it had only been about calories).

Day 132 - P90X & Rev Abs

But, this isn't just about adding calories. It's the kind of calories that are important.  And no, I'm not talking about eating donuts and Oreos.  I'm talking about the good stuff...wait, let me rephrase...the healthy foods.  As I thought about my diet and what I need to do, I thought about what would be the best way for me to achieve that goal and decided I needed to go back to basics, which means going back to the diet I was on when I started P90X - add more protein and fiber to my diet and go back to planning my meals for each week to make sure I'm getting enough calories. 

And that is precisely what I am going to do.  I planned my meals for this week (every meal - breakfast, lunch, dinner and snacks) for 6 days a week (I know, there are seven days in the week. But if God can have a day of rest, I certainly should be entitled to one too, don't you think?)  And if I happen to go out to dinner then I will be good and select a healthy meal (which I did last night...and the night before.  Don't judge... nobody's perfect and dammit I'm tired when I get home from work).  My point is...when it comes to your diet, do the best you can to eat right and cut out the bad stuff, but make sure you eat enough.  Take it one day at a time and when in doubt...check your diet. 

Day 1 - P90X

Day 132 - P90X & Rev Abs