Inch By Inch

If I have said it ones I have said it a million times...The scale is garbage! 
Try to focus on the inches you have lost over the lbs you are not loosing.
Take photos of your self (Front, side and back) every month so you can watch and have record of your body changing. 

Stay focused on working out 3-5 days per week and eating clean. 
When we talk about eating clean, our general guidelines are "no boxes, can or bags". If you can follow this you are generally eating clean. 

Set out goals for yourself every 3 months. It generally takes 21 days to form a new habit. Choose some areas in your life you want to change, decide which are a priority and change those first. Make a new change each month. 

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In the last 2 years I have lost 98 inches over all! ​

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​I have written down some tips I use what may be helpful to you and will help you see those small victories and ultimately reach your final goal. 

• Write out your workouts. Get a journal and write out what you are going to do during that work out, how many reps and sets. Below are some pictures from my workout journal.
• Monthly Calendar. Focus on one week at a time, this will be less overwhelming. My goal for each week is to workout 4-5 times. I set my workout days first and then everything else around them. Then I know when my 2-3 days off are and can plan other evens. I include at home workouts, gym days, bootcamps, and running.
• Pill Bottle. Getting that old person Pill Bottle has been very helpful in keeping track of my vitamin intake. Incase you are unsure of what vitamins to take, here is what I take daily: 2 fish oil, vitamin B, vitamin D, 4 Spirulina and 3 CLA.

• Incorporate Super Foods into your diet such as goji, cinnamon, spinach (Read Dan’s blog “Nutrition and Ashmeades” for more super foods.
• Protein in small containers for easy access
• Emergency supply of nuts on hand. When I am feeling hungry between meals I have a baggy of mixed nuts in my lunch bag. I take a handful of them and some water and it ties me over until my next meal.
• Water. Always carry a water bottle with you wherever you go and drink it! It’s so simple.
• Drink two green teas a day.
• Refuel Meal. (Or Cheat meal) Plan out your one refuel meal for the week and stick to your meal plan every other day.  
• I try not to eat after 8 PM.​

• Goal Journal. Write out all of your goals by date. All the small things you want to see (like my bench jacket fitting or wearing tall boots and your functional goals like squatting a certain amount. All goals are tracked in one book, by date, tangible and functional.
• Focus on 90 day challenges. By cutting up your journey into 90 day chunks you will find it less overwhelming. (Read Dans Blog “90 Day Challenge) At the beginning of each 90 days, record in your Goals Journal your weight, measurements and of course set new goals
• Use Bio Oil each night to help with skin marks and your skin adjusting as your trim down.
• Constant Education. Never stop learning about nutrition and fitness. This will build your confidence and give you competence.

 
Try implementing 1 of these tips each month over the next couple months. All of these small steps show I am taking control of my fitness, my life, my journey!