Motivation vs Motives

Motive, incentive, stimulus, stimulation, inspiration, inducement, incitement, enthusiasm, drive, ambition, initiative, determination;  & just good old fashion get-up-and-go. All these are words that all mean the same thing. As we age & time goes on we start to develop a profound understanding of oneself & the things that we want, and how important they are to us. So we set forward with goals and dreams. We all have our reasons. Being able to wear certain things & feeling comfortable in it, vanity, confidence, distressing, and just preparation for battle {sports}.  These are some of the major reason that fuel our motivation or ignite our motives. I can list a ton more but that may take the whole day to read that blog. But whatever they are we have them. As we have all types of things that motivate us being it {visual, physical, mental or verbal}, we also have just as many excuses, with so many to count its just shameless to even let them count for more than just one sentence. Remember excuses are for the weak & incompetent

What I have found helps me is a few things one being this blog, it keeps me accountable to you & myself; the other is keeping 2 types of journals {food & fitness}. You can create these anyway you see fit to help you keep information up-to-date & organized. I’ll share a few of the piece that make up my journals. Lets start with the food journal. I start my writing down the 

• time that I start & end my meal, this is important if you are a fast eater like myself. 
• What I’m eating & the portions. 
• *If I have any additional information I add that as well [calories, fat, protein, fiber, & sodium etc]. 
• how I feel after each meal & how do I feel at the end of the day.

This all depends how you have structured your new eating habits.

Now on to the fitness journal, this where I enter a lot more information: I start of my journal with   

*This is done only once every 12 weeks or however long you have set for your goals, that's totally up to you.
12-Week Goals

Please write down 5 specific goals that you will achieve over the course of the next 12-weeks.

Reason

Please write down 3 reasons you have decided to achieve your 12-week goals

Transforming Patterns of Actions

Please write down 3 patterns of action that you need to transform in order to successfully achieve your 12-week goals.

Old Pattern:

New Pattern:

Then the next part of the fitness journal is what I plan each and every day, everything from working out to meditation. Being prepared is what lets you know what needs to be accomplished. I write down the

• Time I start & end each workout
• Each exercise done
• The sets & reps for each exercise
• Weight used on each set
• *The amount of rest between each set
• *Also any notes that may help make the workouts better.

At the end of each day I take time to either plan the next days workout if I haven’t already done so & to answer some mental homework. This is what keeps me even more accountable.

*This is done daily at the end of the day {or when your time permits}.

The Power Mindset

Please write down 5 things you can do between now and this time tomorrow that will help you move forward in the direction of your 12-week goals.

The Universal Law of Reciprocation

Please write down 2 things you can do between now and this time tomorrow to support and encourage others.

Focus on Progress, Not Perfection

Please write down 3 things you did very well today that helped you move forward the achievement of your 12-week goals.

*Please write down 1 thing you will do even better tomorrow

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Love Yourself as God loves you,

Live Love Train.

365, 52, 7, 24 & 1 the numbers standing alone really means nothing to us, its all just a bunch of #. But when you start breaking it down. 365 days in a year, 52 weeks in a that year, 7 days in each of those weeks, 24 hours per day & 1 life time. This is all the time we are allowed.

         We need to start understanding that time is going to pass by regardless of what we do and say. We are limited with the time we have and need to make the best of it some how.

With that being said it’s all about our time management skills, and the balancing act.  Between work, workouts, social life, spouse, kids, rest, stress and just everyday s*%#. We need to place things in prospective & prioritize our lives accordingly. As I have been slowly getting into the groove of working out on a daily bases, I am starting to see what the meaning of the word sacrifice really means. The Webster dictionary defines it as such:

Sacrifice |ˈsakrəˌfīs|

Noun• an act of giving up something valued for the sake of something else regarded as more important or worthy.

Verb• give up (something important or valued) for the sake of other considerations

I have tried to make adjustments for the better, changing things from preparing a majority of my own meals, drinking a minimum of a gallon of water a day (some days I do fall short), and daily exercise no matter how short of time it may be. I am trying to break into these things consistently so that it will become a routine (a daily habit). They say that it takes 21 consecutive days to make anything a habit (no matter if good or bad). We have made all the other things that have plagued our health and us a habit for so long & now its time to change reset and establish new and great habits. No matter your goals, try by starting with consistently strength training, trying to get 7-8 hours of sleep a night, and by frequently eating healthy well balanced meals *(eating every 2.5 to 3.5 hours) this will maintain an even supply of energy. Sometimes we can overemphasize about these things, but it’s much easier to pull off than you may think. Just understanding the basics and getting into a grove can and will establish a routine that will create a habit. 

Love Yourself as God loves you,

Live Love Train.

And So It Begins

So 10 days into the New Year and what have we done so far to move towards our so-called resolutions?  WOW surprisingly how quickly 10 days can pass by in a blink of an eye. 1st let me get straight to the facts. 8 out of 10 days I have done some type of workout, my workouts began at the beginning of the year shoveling snow due to the big snowstorm that we had in NYC. Throughout the week my workouts have consisted of cardio both outdoors & gym based as well as various types of resistance training.  My outdoor cardio was jogging in a local park {Prospect Park} that measures about 3.35 miles around for one loop, did that 2x this week.

My indoor cardio was using the elliptical and / or the treadmill to do my HIIT {High Intensity Interval Training} for about 20 – 30 minutes, did that 3x this week. This is just the beginning ladies & gentlemen there is so much more to come. You will read everything that I go thru be it physical, mental, emotional and/or spiritual when it comes to my fitness. I will be including progress pictures & stats as the journey continues. If there is anything that you need a further explanation to or just a clearer understanding of please feel free to Subscribe, become a follower, ask questions, and leave comments

Day 1

The overall goals:

§  Completely transform my body

§  Live a healthier lifestyle

§  Lose about 30 – 50 lbs

§  Drop down to 10 – 15 % body fat

My measurements:

§  Height 6’1

§  Weight 280lbs

§  Chest 45”

§  Arms 17”

§  Waist 44”

§  Thighs 26

§  Body fat 29%

Love Yourself as God loves you,

Live Love Train.