"It is better to rise from life as from a banquet - neither thirsty nor drunken."
Hello again my beautiful BOOMers!
Bring it in close because it is time again for our monthly BOOM Huddle! Here is where we reflect a little, assess a little and dream a little because if you don’t know where you’ve been or where you are, how the hell are you gonna navigate to where you want to go?
It’s been about five weeks since we last checked in and as I was noticing that I also happened to notice that it has been almost exactly 90 days since the 90 Day Transformation Challenge. Crazy! Right now is basically the perfect time to take a good honest look at how our habits may have changed since we participated in the challenge. You and I both know that nothing will light a fire under your butt like the daunting reality of having to take an "after" picture and share your progress with everyone. The challenge provided extra incentive and motivation. Now that there is a decent amount of space between us and the 90-DTC, has that fire under your butt dwindled down to a small flame? Perhaps you accidentally spilled some pool water and margaritas on it and it fizzled out completely? Hey I get it, summer happens!
LG1 Nutrition Update
So let’s see where we are at shall we? I would like to share with you some insights I’ve gained from this whole experience with LFT and Coach Lance’s LG1 Nutrition Program but first let’s talk numbers. Coach Lance has continued to work with me as we’ve shifted into maintenance mode. I am slowly increasing my caloric intake while keeping my macros balanced. I must say there is a slight amount of anxiety that this will all fall apart and I’ll revert back to my old ways. This is likely because I've never been this successful for this long before. I can only compare the feeling to carrying a nearly overflowing glass of liquid, treading very lightly so as not to spill it. Even though nothing has gone awry, my mind keeps waiting for the other shoe to drop. I’m doing my best to care for my mental health as well as my physical health, because when it all comes down to it, you will sink or swim based on your thoughts.
Now the question of the hour…have I maintained my progress in these last 3 months since the challenge?
Since the challenge as you’ll see, I’ve succeeded in losing an additional 9.4 lbs (though this fluctuates a couple pounds up or down regularly). I’ve also shed a few more inches and decreased my body fat an additional 4.9%! Last but certainly not least I’ve gained 2.1 lbs of LBM!
How did I manage this? Liposuction and steroids? Two-a-days and rabbit food?
I've simply stayed the course, continued to work with Coach Lance and maintained the habits I learned during the challenge. I said it before and I’ll say it again now, I had no intention of starting anything that I didn’t plan to do for the rest of my life.
Let me tell you it's not always easy. Yes, the habits have become more routine over time and they are much easier to adhere to. I have an arsenal of foods that I know will keep me within my macros and I’ve chucked the foods I’m intolerant to (save the occasional spike meal). It is very manageable and I can certainly keep this up for the rest of my days BUT…(there’s always a “but” isn't’ there?)...it’s not always easy.
We are all human. We will make mistakes, in fact we're supposed to. One of the things that helps me maintain my standards and continue to reach for my goals is preparedness. Yes, I’m referring to things like meal prep but in this context, I really mean be prepared to fail. If you are expecting yourself to adhere to eating and exercising perfectly from this point on you are going to be very disappointed. And when those human errors take you by surprise you will be much more likely to say "screw it" and give up entirely. Don’t set yourself up for failure.
You will have days when you don’t feel like working out even though you know you should but you’ll hit that snooze button anyway. You will have days where you will cave and eat that donut (or two) since all your coworkers are. You’ll latch onto that excuse “you only live once” and maybe end up eating three. You will have days where you will be moody and impossible to be around, snapping at the people you love to the point you won’t even like yourself.
You guys, this is what humans do. No one is happy all the time. No one is perfect. No one has everything figured out. Anyone who says they do isn’t being authentic.
If we let these mistakes screw with our heads, we will often find that they snowball into full-on disasters. When that happens you’ll find yourself racked with guilt and feeling like the worst person in the world. This begins that descent, that downward spiral, and next thing you know those standards and goals are completely out the window.
How on earth can we combat this? First of all, as I said you have to plan for this to happen. Be prepared. If you are expecting setbacks and mistakes you are much more likely to land on your feet. Also simply knowing that we ALL do this stuff can really help. You must realize that you, and all your flubs and missteps, are normal. Don’t sabotage yourself for being human!
Second of all, it’s imperative that you are completely transparent with yourself. There is a reason you felt guilty after eating those donuts and skipping those workouts. While you shouldn’t totally beat yourself up over it, you do need to acknowledge that guilty feeling. That feeling is alerting you that you aren’t making the best choices for yourself. Just like a “check engine” light, it’s requiring your attention.
Do we need to make the best choices every single time? No. As long as you make the best choices for yourself most of the time you will be just fine. Just listen to yourself. You might be surprised at how wise you actually are. We know when we aren’t living our best lives…many of us just turn a blind eye to the signs.
I’ve found that the ratio that works best for me is 90/10. This means that 90% of the time I eat well, exercise, and say no to temptations like alcohol and junk food. The other 10% is "go time". I need this for myself so as not to feel like a caged bird. I want to let my guard down once in a while. This doesn’t mean 12 beers and 4 pints of ice-cream on a Saturday night. However, if I want ice cream once a week I’ll have it. If I want a beer when I’m out with friends one evening, I’ll have it. I just keep it two one or two (maaayyybe three) small indulgences a week in order to stay within my ratio.
So if you haven’t already, find your ratio. Some people may want to stick to 100% adherence because that is what their personality leans toward. Some people may want to go with an 80/20 ratio or even 70/30. Find the balance you want in your life. If a lower body fat % is not a huge priority in your life and you’d rather have pizza and beer more often each week then go for it! You can still be very healthy with a slightly flexible ratio. Figure out what your priorities are and start playing with that balance. See how different habits affect each other.
Imagine your life is represented by a square board that you are carrying and there is a marble balancing on it. Picture four quadrants which represent your four main priorities. These can be interchangeable of course but for example, I will use Family, Career, Self, and Social. I try to keep my marble balanced right in the middle. If you shift too far in any direction you are neglecting one of your quadrants. Too much focus on your career can lead to no quality time with your family. Too much social time can get in the way of your career goals. Too much focus on family can leave no time to take care of yourself. Strive to keep that balance while being fully aware that the marble inevitably WILL move. When it does, all you have to do is readjust a little.
Additionally, remember to be completely honest with yourself about how your behaviors and habits affect your overall quality of life. That guilty feeling doesn’t need to be amplified but it shouldn’t be ignored either. Most of us realize that our actions have consequences, so pay attention to what those consequences are. There are also a lot of people out there who can help you find your balance (ahem like Coach Lance or me or any of the LFT coaches). Never hesitate to ask for help.
When it all comes down to it take a look at the big picture. If you are enjoying life with the people you love and eating foods that don’t make you sick you’re on the right track. If you love yourself and enjoy moving your body every day you’re on the right track. If you get off track…remind yourself it’s only a few steps to get right back on it.
Til next time BOOMers. Bring it in, fists together…1,2,3, BOOM! Now keep that chin up and go slay the day!
Ready to start your own journey with Coach Lance? Contact him here, get started immediately. Combine his program with a membership at LFT and you will be unstoppable! Your first 2 weeks are free! Sign up here and start today!
Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.