Monday, January 11, 2010

Don't be afraid of hard work

"The only place that success comes before work is in the dictionary." Vince Lombardi

If one of your goal's this year is to lose weight or accomplish something else that is difficult and monumental, I have some advice. Work hard. Mediocre people can accomplish amazing things through hard work. Whatever your dreams or goals you can make them happen if you map out your plan and stick to it.

Often when I want to lose weight I tell myself I can do it, that's it going to be easy because I'm so motivated. But then I lose sight of that motivation and I get depressed and think, "Why am I doing this to myself?" But the truth is, it is not easy to lose weight or accomplish any other worthwhile goal.

Here's my tips for effective weight loss tools that are hard work but will make a difference for life.

1 - Push yourself with cardio - intervals (speeding up and slowing down) burn the highest number of calories. They are also one of the hardest things you can do. But honestly if you're just going through the motions on the elliptical day after day and aren't pushing yourself you're not going to see results.

2 - Variety - Your body gets used to the same cardio, weight-lifting routine, etc. very quickly. Change what you're doing and you'll get past that plateau.

3 - Lift heavier weights. It's been proven time and again that lifting light weights and performing numerous repetitions is ineffective. If you want to see results you have to lift a weight that challenges your muscle within 8-12 reps. Don't worry, you won't bulk up.

4 - Lift slower on the eccentric or lowering phase. Slow down as you lower the weight or lower your body into a squat. The eccentric phase is when you build strength without increasing size which also increases your metabolism.

5 - Don't starve yourself, but do be accountable for what you're eating. Write down what you eat. Focus on veggies, lean proteins, high-fiber carbs, low-fat dairy, fruit for a treat, and loads of water.

6 - Set one goal a month. Make a healthy change into a habit before moving onto another healthy fix. I write a goal a month on my calendar, then when I turn to a new month I'm excited to focus on my new goal.

Good luck with all your goals and keep up the hard work,


  1. we must be on the same wavelength...just finished my post then hopped over here... REINFORCEMENT!!!
    AGREE will all your GREAT tips!!
    I'll had another one....WATCH BIGGEST LOSER! If they can do can all of us!! *hence MARATHON training!! tee hee

    by the way thanks for the email with your family picture...too cute...and I can say you don't need to LOSE ANY weight.... you look great!

  2. Thanks, sweetie. You are nice.
    I'm very jealous of the marathon training!
    I watched biggest loser once and it was very motivating. I don't love television, but that is a fabulous show.
    I'm heading to check out your post now!

  3. These are great tips. Thanks for sharing some inspiration about all kinds of things in your blog!