Sweet Physique

"Lack of time means lack of desire."

All the so-called “secrets of success” will not work unless you do.

What do you need to buy to get abs? Nothing, Abs are FREE!!!!!

You don’t need any potions, powders, magical miracle pills, or crazy contraptions that give you abs in 7 seconds. There are no magical methods that exist. So if you are looking for magic, keep on looking and good luck to you.

Workout consistently and eat right. And don’t eat any junk food. That is how you will get abs and it takes time and dedication.

You get visible abs by having low bodyfat. You can do 5000 crunches a day and you’ll never in your life see your abs unless you lower your bodyfat. That means you can’t eat all the delicious treats you love if you want to have abs.

I don’t make the rules, I just follow them. So you can have abs if you are willing to work for them. Are you? That is what will determine your success. If you stop eating junk food for one day it won’t make a difference. You have to commit yourself to working out regularly and eating right.

And yes,… it’s hard.

KEY #1: Choose your attitude in advance - When you wake up…you have a choice. You can be in a good mood or a bad mood. You also choose your attitude. You can wake up and mutter to yourself “this is gonna be a cruddy day” or you can tell yourself “this is gonna be a great day!” That immediate choice is the start of a great attitude. You’ve already decided it’s going to be a good one.

KEY #2: Visualize success - What this means is picture yourself having a successful day. Runners in the Boston Marathon picture themselves crossing the finish line. Maybe not in first place, but still finishing the 26-mile race. Self-visualization is a key factor in having a positive mental attitude. Will it work 100% of the time? I wish it would. However, by visualizing your success, you’ll be able to have a better handle on what does happen. And a better chance of making it happen.

Key #3: Demonstrate humor, energy and enthusiasm - We call these three items the MAGIC ingredients. Because without each one, creating a positive mental attitude will be very difficult. First, HUMOR. There is normally humor in every situation. Finding it is the KEY. Sometimes you’ll need to stretch and dig a little deeper to find the humor in a situation. But once you do, you’ll feel so much better. The ENERGY we talk about is important because without some ‘energy’ in your attitude, you’ll be dragging along behind everyone. Energy is closely related to the third ingredient…and that is ENTHUSIASM. My father used to tell me “Nancy, enthusiasm is contagious; let’s start an epidemic.”

KEY #4: Resist negative influences - It’s a fact. When we have a negative experience with a company, we’ll tell more people about it than if we have a good experience with the same company. And many times, when you hear that someplace wasn’t very good, you’ll believe the person who told you and choose not to do business with that company. However, you may only be hearing HALF the story. Check things out for yourself. Especially if the negativity involves a person you work with or know. I bet we’ve all heard negative things about someone we didn’t know and then when we had the opportunity to meet them ourselves, we find that they’re not as bad as someone had alluded to. In fact they might be nice. But you need to be the judge. Take negativity out of your life. Steer clear of those who drag you down and say negative things all the time. Being around other positive people is a good start.

KEY #5: Be a WHATEVER-IT-TAKES person - This “KEY” means be a problem solver. Life is going to put obstacles in front of all of us. How we go around those obstacles is the KEY factor. There’s normally a good answer to every problem put in front of us. Dale Carnegie said it best. Ask yourself, “What is the worst thing that can happen here?” And move up from that.

KEY #6: Embrace change…expect it and accept it - Some people are very good at handling change…and some resist it a lot. We had a fun saying at our house - I can still hear my father saying it: “Nancy, the next time you change your mind…get a good one.” The major KEY to handling CHANGE is to accept it. Deal with it. In most cases there’s little we can do to stop it.

Key #7: Be grateful for what you have - I’m not sure this KEY needs to be explained. So many people have so much. And yet those same people are often the ones that constantly complain. Why wait for some life altering experience to be grateful for all you have? Be grateful, NOW…before something bad happens and makes you aware.

Hard Work + Consistency + Time = Results

The results you achieve are not based on what you plan to do or what you say you'll do. Your results come from what you actually do.

The rationalizations and excuses you make will not add any value or quality to your life. Your actions are what truly make a difference.

To get where you wish to go requires more than just talking about it. To get where you wish to go requires focused, sustained effort.

And the great thing is, you're perfectly capable of making whatever effort is necessary. You must simply choose to actually do it.

No one can reach real fulfillment on your behalf. The life you experience is the life you create for yourself.

There are so many possibilities to choose from, and so many opportunities to make life great through the actions you take. Now is the moment to actually do it.
-- Ralph Marston

There are lots of temptations and there are plenty of excuses. Keep in mind, though, that you are in control of you.

To reach the destination you have chosen, you must follow the path that will take you there. And while diversions and distractions will constantly come along, remember that you are in control of you.

Your thoughts, your words and your actions are precisely the ones you choose. They can take you anywhere you would like to go.Though many things are out of your control, you are always in control of you.

You can respond, you can adjust, you can persist and you can move in the direction of your dreams, no matter what the outside factors may be. You are in control of you. Your decisions in each and every moment determine the quality of life that you live, it is a heavy responsibility and a magnificent opportunity.

You are in control of you, and you will always go right where your actions take you.
-Ralph Marston

1) What do you think your issues are with food right now and in general…??

2) Why do you think you are having a hard time eating well..???

3) Why do you think you are eating unhealthy/junk foods all the time..??

4) What is the hardest part(s) of your day..??

5) How have you been feeling on a daily basis..??

6) How do you see yourself, your body and your life..??

7) What do you like about cardio..???

8)WHERE and HOW do you see yourself in 6 months..??

DO be picky and specify “nonfat” milk.

DON’T order the special fancy seasonal coffee drink, just ‘cuz it’s only available for a limited time. We know it sounds good, but do you REALLY need eggnog in your coffee?

DO dress up your drink with a shot of sugar-free syrup. It’s calorie-free. Be creative!

DON’T feel silly asking for a “Skinny Latte”. Sure, it sounds a little prissy, but it’s worth it!

DO stick to the Grande, Tall, or the frequently overlooked Short. Save that ginormous Venti for coffee emergencies only.

DON’T ever get whipped cream on a beverage there. Ever. It’ll add around 80 calories and 8g fat (POINTS® value 2*) to your order. Sometimes MORE.

DO your research beforehand, so you know what you’re getting into. Look, we’ve made it easy for you. Maybe print a copy of our guide, and keep it in your glove compartment?

DON’T be afraid to special order. Create your own beverages using whatever guilt-free ingredients you can rattle off. “Nonfat”, “sugar-free”, and “light” are all words that should be in your SB vocabulary.

These drinks get the OKAY…

Pike Place Roast
PER SERVING (Grande): 5 calories, 0g fat, 10mg sodium, 0g carbs, 0g fiber, 0g sugars, 1g protein — POINTS® value 0*
In a rush? Feel like being super-low-key? Saunter up to the counter, ask for a Pike Place, and you’ll have a lovely coffee blend in, like, 15 seconds. So you can skip waiting in line with the herd of people and sweeten your coffee all by yourself (stick to nonfat milk a nd Splenda!). Feeling adventurous? Skip the Pike and ask for the flavor of the week. Oooh, look at you trying new things!

Skinny Latte
PER SERVING (Grande): 130 calories, 0g fat, 150mg sodium, 19g carbs, 0g fiber, 18g sugars, 13g protein — POINTS® value 3*
Where were we before the Skinny Latte? We were standing over by the sugar and cream, shaking an empty pitcher, and crying, “Why are they always out of nonfat milk?” This way is SO much more dignified and, not to mention, SUPER-DELICIOUS. Plus you can order your Skinny flavored without adding any calories or fat — choose from Vanilla, Hazelnut, Caramel, and Cinnamon Dolce. SWEET!

Caffè Misto (with Nonfat Milk)
PER SERVING (Grande): 70 calories, 0g fat, 90mg sodium, 10g carbs, 0g fiber, 10g sugars, 7g protein — POINTS® value 1*

Ah! Another light ‘n classy option — freshly brewed coffee mixed with frothy steamed milk. Known in international circles as Café Au Lait or Café Con Leche, it’s known in our circle as a must-have morning coffee option.

Frappuccino Light Blended Coffee,
All VarietiesPER SERVING (Grande): 110 - 210 calories, 0.5 - 4.5g fat, 180 - 260mg sodium, 20 - 42g carbs, 2 - 4g fiber, 13 - 32g sugars, 5 - 6g protein — POINTS® value 2 - 4*

The regular Coffee and Espresso versions clock in with just 110 - 130 calories and a POINTS® v alue of 2* each. But there are about a bazillion different flavored ones, many of ‘em well worth the extra calories if you’re craving a real treat. A few we’re impressed with are the Caramel (160 calories, POINTS® value 3*), the Cinnamon Dolce (140 calories, POINTS® value 2*), and (drumroll, please!) the Pumpkin Spice (150 calories, POINTS® value 2* ).

Tazo Tea
PER SERVING (Grande): 0 calories, 0g fat, 0mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein — POINTS® value 0*
Choose from Black, Green, and Herbal Infusions. It’s simple, it’s classic!

Wait it out!
Sometimes cravings are emotionally driven, and you may be eating sweets in reaction to your emotions. Before you dig into the donut box, stop, recognize your craving, and ask yourself out loud if it is worth the few minutes of pleasure instead of achieving the body you want and can enjoy 24 hours a day.

Eat more often.
You might crave sugar if you haven’t eaten a balanced meal or snack because your blood sugar may be low. Your body knows the fastest way to get its blood sugar back up is to get some simple carbs in there, so it tells you to crave sugar-and you do! That’s just another reason we have you eating balanced meals throughout the day!

Break the habit!
If you always have dessert with dinner or get a treat every day from the vending machine at 4pm, recognize that pattern, and break it! Do something completely different, such as taking a walk or calling a friend instead of hitting the vending machine.

And, last but not least, give in and have a bite! Before you get too excited, I want it to be loud and clear that I’m not giving you permission to binge! Share a dessert, have a mini size chocolate bar, or a small cookie. Be sure to go out and have it in order to keep the temptation of leftovers out of the house!

1. Eat clean. It has been said that successful weight loss is 80% diet and I have to agree. You can get some good results from adding workouts to your daily routine, but watching what you consume is going to be a huge factor. Focus on fruits, veggies, lean protein, whole grains, beans and nuts. The closer something is to its natural form, the better it is going to be for you!

2. Exercise. As mentioned above, diet plays a big role in weight loss. Exercise comes in at #2. In addition to burning calories (and we all know that burning more calories than we consume is what equals weight loss), exercise boosts energy levels and helps you get more out of the hours in your day.

3. Be consistent! Consistency in every aspect of your program is vitally important. Make healthy eating and exercise part of your life, every day! The results will come with patience and consistency.

4. Have long term goals, not just the upcoming event. Wanting to lose weight for a specific event is fine if that is what jump starts you to get with the program. But, you want to think about long term. Do you want to be in the same boat again when the next “event” rolls around? Wouldn’t it be better to take a healthy approach to weight loss, keep it off and be ready whenever that next big reunion happens?

5. Have a maintenance plan. Planning for maintenance is key. You need to know what you will do once you reach your goal weight to maintain it. If you go right back to your old habits, you will end up right where you are now. Write down what you plan to do from an overall eating and exercise standpoint so once you reach your goal, you know what you need to do in order to stay there.

Having problems doing all of the above? Hire a personal trainer to keep you motivated, on track, doing the right thing and assisting with accountability

Know Where You Are.
Understanding your current fitness level is essential to knowing what type of exercises will benefit you the most. If you have specific goals (lose weight, train for a marathon), you will also need to know your current stats before you can plan a workout that will make the most of your training time and allow you to gain resistance or lose fat quicker.
Among the most basic information you need to be aware of is:
- Your heart rate during rest. Simply sit down on a chair, breathe deep a few times and then take your pulse (you can do this manually or using a stopwatch) for a minute.
- Your heart rate after stepping on and off a plastic step for two minutes. If you don’t have a step available, simply march in place, making sure you raise your knees significantly, for the same amount of time.
- The amount of pushups you can do before your arms give out.
- The number of crunches you can do before your stomach (or back) burn to exhaustion.
- Your weight and height.
- Your body fat percentage. You can get this tested for free at many gyms, even if you’re not a member. Otherwise, consider buying your own handheld fat analyzer or a Tanita body fat scale, both of which are very accurate.
- Your flexibility. To test this, sit on the floor, legs open, back flat against the wall. Then, bending forward, try to reach as far as possible straight forward. If you can reach to the distance of your toes, your flexibility is good.

Decide Where You’re Going.
Being clear about your fitness goals will make it easier to design a workout program that will get you there. There’s no magic single answer for everybody, and what type of exercise you do depends a lot on your taste and physical capabilities. For example, if you hate biking, taking spin classes doesn’t sound like a good idea. You’ll eventually get burn out and may end up quitting the gym altogether. Also, joining a spin class is not the best option for a beginner, even if you like the idea. Instead, start with something easier, like riding a stationary bike or biking through your neighborhood.
When choosing a goal, make it clear and then break it down into manageable steps. Rather than “I need to lose 20 pounds,” decide how much you can lose in a month (4-6 lbs is an accepted range) and then take it from there. *Be sure to reward yourself when you make it to your mini and major goals*

Plan Your Way There.
Once you know what you want to achieve, you can then design a workout plan to help you get there. Ideally, this should include a combination of cardio and strength training, and it can also include flexibility and endurance training.
To be successful, you will also need to decide how many times a week you can workout and for how long. If you’ve had trouble in the past adhering to an exercise routine, schedule your workouts as you would any other activity that requires an appointment.

Keep A Training Log!
Keep a training log for all your fitness requirements, keeping account of the reps you are using, how many sets, what weights you are using and also the date, time and where the workout took place is imperative for gauging your day to day progress. Also recording all cardio- vascular activities is just as important.

Try out another gym. A lot offer free trial days/weeks

Find a buddy. Time flies alot quicker when you have someone to talk/gossip with.

Take a class. Yoga, cycling, fitness, Crossfit, all of the above

Run across Canada. All you need are maps and some stick pins. You can start small by running to the next town or the next neighborhood. Just pick a destination on your map, figure out the distance and start running. Keep track of your mileage during each workout and place a stick pin on the map to keep track of where you are.

Switch it up. Instead of doing the treadmill for 40 minutes, do 20 minutes on the treadmill and another piece of equipment for 20 minutes

Kick it up. Every 2-5 minutes hop off equipment and do something! Jumping jacks, push ups, mountain climbers etc. Change up the intensity and body part each time

Listen to Podcasts. Sometimes tv gets boring and listening to a motivation podcast will help you kick start your day/week. My fave: http://www.motivationtomove.com

Create a Routine. Make a couple treadmill routines that you can switch between during the week. Change the hills, pace, etc.

Finally...Go to the spa and be pampered