Last week was tough for me.
There were some bumpy roads to navigate at work (on-air and off) and when things get bumpy I tend to reach for bread or chocolate. That’s tough to do when you’re on a regimen that cuts your grains after 3pm and doesn’t exactly condone the eating of fudge.
But like anything else, there will always be bumpy roads, whether you’re trying to be healthy or not. At every bump all you can do is try to make the best choice possible.
Full disclosure: sometimes I made the wrong choice.
But what I’ve tried to tell myself is that making one wrong choice doesn’t have to turn into an 80 car-pileup of wrong choices.
I am not Charlie Sheen.
And so with this in mind, I took every diet screw up last week, wiped the dirt off my shoulders and moved on so that at the next possible meal I could correct my past indiscretion. Oh and I leaned on Stephanie quite heavily. Thank goodness Stef doesn’t have a life and just lives to be my therapist (not).
She warns me to always text her when I’m about to cave so that she can talk me out of it.
So here’s how the process usually works:

ME (Internal Voice): I’ve worked sooooo hard today. I’m feeling cranky and there are a few things getting me down at work. I DESERVE a treat. In fact, I’ve earned it. How much can one chocolate bar hurt when I did 60 minutes of spin, 30 minutes of back and chest work and then some more light resistance training on my own at home. Surely EVERYONE would agree that I deserve some white, refined flour and sugar, right?! (Wrong)

STEF: Tracy DON’T DO IT! Firstly, we are only using food as fuel for the month of April. Just. One. Month. In fact, just two weeks at this point. You can do it.

ME (Real Voice): Yeah but I feel crappy and down.

STEF: You’re going to feel worse after you eat crap. And it’s not even right now that I’m worried about. I’m worried about how the sugar is going to screw up your hormones so that for the next three days you’re craving junk. Then we’ve really got a problem.

ME (sulking): So what am I supposed to do? Drink a glass of water and pretend it tastes like croissant?!

STEF: Your next meal is in an hour. Can you wait? If not, eat a protein and veggie combination to hold you over. If that doesn’t work eat one of your approved cheats (kale chips, scoop of MyProtein, tablespoon natural nut butter, handful almonds etc.). If that doesn’t work then have an ounce of dark chocolate and even a glass of red wine and don’t stress over it. It’s done and you can move on. And if you still feel crappy remember that you have a cheat meal coming up at the end of the week. You can do it!

ME (less sulky): Ok.

And so poor Stef has to talk me from the ledge every once in awhile and I truly love her for it. I have never had so many people ask me what the heck I’ve done in the past three weeks to boost my muscle mass and tighten my frame. So as I sit here looking forward to my 3:30pm meal (it’s my favourite of the day!) I feel like as long as I can get through the next workout or the next meal successfully I have a chance of really making a life-long change.

Thanks Stef. Your turn…

This week I was planning on writing about the importance of upper body strength as I have been on Tracy to complete her challenge of 30 + pushups (real ones!). However, it turned out that this week was about MOTIVATION. Just like anything, our road to fitness is unpredictable so change of plans.

So from Tracy’s words above...I sound like a drill sergeant. Truth is...that’s fine. This is not a drill, this is YOUR LIFE! Time to wrap your head around the idea of exercise and clean eating. I know it’s a lot more than just laziness that stops you from getting the results you want. I’m sure you have your reasons. I am asking you today to drop your reasons, start with small changes and just simply…MAKE IT HAPPEN!

Keep in mind. Tracy and I are taking on a challenge; we are training for optimum results. When talking to the average person, the exercise and diet recommendations would be (and should be) less intense than what Tracy is taking on this month (my point, don’t be discouraged). Just like her I'm sure you will all have those 'throw in the towel' moments. Perhaps you feel there’s no point or worse you think there’s no time. Maybe you are even that crazy (yes, I said it!) to tell yourself that you cannot change. Did you really allow yourself to give up? I say no! Realize we all get moments of weakness, we all need pep talks but at the end of the day as cliché as it is, if you don't have your health you have nothing. Really take a minute to think about that.

I am going to invite you to take on a few simple changes this week. Commit to these steps and this weeks mission is done. Remember baby steps...one day at a time and one change at a time.

Here are your steps; it is my challenge to you to focus on these areas this week:

1) Motivation - In the last 6 years I have overseen many thousands of memberships at Extreme Fitness. The first thing we will ask you is “why”. Why do you want to reach your goal? Take the time to reflect on this. Write it down. This is your reason; this is your motivation, so dig deep. This “why” is what you are going to hang onto. Keep it on you…literally tuck it away in your purse. I write my motivation on my phone every time I look at my phone its there and I’m reminded!(On a side note...my trick when I need extra motivation, get myself a new outfit at Lulu and head over to a class at Extreme Fitness)

2) Plan your schedule be prepared -check out my blog, I just made an entry on this topic http://stephaniejoanne.com/archives/374

3) Enroll others- Get the support of your friends and family members. Tell them what you are up to and let them know you look forward to their support.

4) Your attitude- Choose to enjoy being healthy! Stop letting yourself think of it so negatively. As I write this I am actually really looking forward to meeting Tracy tomorrow morning for our Spin class at Extreme Fitness Dundas. I also am so excited for my hot yoga dance class tomorrow at Extreme Fitness Richmond. NO, I am not suggesting you workout 2 times a day. I just happen to love that class and would not miss it for the world! I want you to love fitness. Find something you enjoy too. Believe me my schedule is crazy too, fitness just happens to be more important than anything else so I make the time, so can you.

5) Eat clean- One thing at a time…for now try just cutting out sugar and refined carbs. Step one. Easy!

6) Sweat- Commit to sweating 3 times this week. At this point I don’t care what you do or how you to it. I just want you to get into your LULU’s (lululemon wink wink) and sweat.

That’s it…try these 6 steps this week. This is the most important part of your journey to fitness. Get started NOW!

As always,I love to hear from you!

Follow me and let me motivate you on your journey. (On twitter @Sjsupplements)

Yours in health,

StephanieJoanne
www.stephaniejoanne.com

You can keep those emails to me coming at: contacttracy@cityline.ca

Tracy