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The latest in kettlebell sport, health, fitness, strength, aerobics, nutrition, lifestyle

January 21st, 2017

1/21/2017

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Habits of Highly Effective and Sexy Looking People

#ballisticstrength challenge day 14- Effective habits to reach your #goals. Mine is #mealprep. At work or on the road, I'll always have a bag of food ready to go.

A photo posted by Codey Hillis (@cod3nan) on Jan 21, 2017 at 9:28am PST

Key Lifestyle Behaviours of individuals who have successfully lost an average of 66 lbs and kept it off for 5.5 years (National Weight Control Registry):
  • 55% of participants used some type of program
  • 78% eat breakfast everyday
  • 75% weigh themselves at least 1x / week
  • 62% watch less than 10hrs of TV per week
  • 90% exercise, on average, 1 hr per day
  • 98% modified their food intake in some way
  • 94% increased their physical activity, mainly by walking

The goal is to keep the goal the goal:
  • Master the essentials, then worry about the details
  • Follow a hierarchy of training (e.g. compound over isolation), as well as nutrition (e.g. cut back the candy before worrying about organic)
  • Always have a Plan
  • Create a priority list, not a to-do list
  • Just like a dentist appointment, schedule your training and meal prep
  • Use a countdown calendar to see your deadline
  • Be proactive about eating.  Create a menu plan to follow.
  • Organize your kitchen and office - trash your stash!
  • Have kitchen essentials for facilitating your healthy eating habits (i.e. tupperware, slow-cooker, food bags, measuring cups, food scale, microwave, etc.)
  • Shop from a list, don't go hungry, do it quickly, avoid the inner aisles, beware of marketing, pick whole foods with one ingredient and no label, resist impulses at checkout
  • Shop for groceries online (e.g. Click and Collect)
Adapted from Tom Venuto's Body Fat Solution
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