Not bad after such a long winter hiatus! The Nike 50K challenge was alright for the amount of running I am doing. However the Apple activity challenge this month was super hard. But I got it, almost at the last minute! #me !!! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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“I begin each day of my life with a ritual: I wake up at 5:30 a.m., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st Street and First Avenue, where I work out for two hours. In other words, when I am talking about rituals, and in the context of getting into a great and healthy lifestyle, it’s not really about the ultimate strength training routine or the 10K runs and races — it’s the behavior of starting the entire process …. for example going to the gym …. the small and almost always overlooked critically important action at the beginning. What’s a ritual and why it’s useful and important for you? Basically a ritual is a habit that is specifically triggered by a certain behavior, eliminating the option of deciding if you want to do the activity or not. A ritual “is a simple act, but doing it the same way each morning habitualizes it—it makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about I’ll be frank I discovered that I had my own rituals to get quite a few habits started, so I started to research this. For example, I am going to the gym every morning at 5am — this first step is sometimes real hard, especially in winter - it’s nobody’s idea of fun to wake up in the cold and dark every day and drag your (sometimes old) and tired body to the gym … but the religiousness of getting my bag ready, getting those workout clothes on, my coffee and the drive to the gym always prevent me from rolling back to sleep. I am looking forward to this moment and steps every day! The process of establishing a ritual 1. You need to start real small and iterate Make sure that it’s not about higher expectations of yourself and don’t push it. Has to come naturally and feel real good and totally effortless. Pick a habit - hopefully going to the gym early in the morning and build a ritual around waking up and getting to the gym. Aim for small day to day victories, it won’t come easy and overnight. Iterate, polish your approach and make it work for you: you will be developing a process around your desired behavior. No more than 3-4 steps though. Keep it simple! 2. Schedule and commit to your ritual Once you’re comfortable with all the steps you’ve polished over time (take your time, it takes weeks to get there, perseverance and focus are important!) then make sure this ritual fits in your schedule - you are always the priority, and there’s no job schedule or anything that supersedes you. 3. Define your ritual’s trigger mechanism When does your ritual begin? What’s the ignition to you getting into your activity? For me it’s getting a really nice wake up tone on my ipad (it’s birds), then get dressed for the gym, getting my coffee and heading out of the door in the early morning quietness and darkness. And like I said in the beginning, iterate, refine until it’s awesome and super fun. Then you’ll get there. Of course, I will be super interested in knowing more about what you think of rituals, leave comments below please and have area of your life that could benefit from establishing a ritual @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 “Losing weight is easy,” said no one ever. We’re exactly 12 weeks after the beginning of 2019 and those universal new year’s resolutions of eating clean, get fit and exercise more as well as shedding that buddha belly are already gone. Well, at least for 80% of americans, they are. And most people also know that it takes 12 weeks to form a habit. So what is going on? Why do we all fail to stick to our resolutions? Well, first of all I will elaborate later this year on that, but I am now pretty sure that starting to change your life and habits on January first is potentially the worst time of the year to do it. And second, I am seeing at least 5 reasons why most fail. Here they are, and if you have an opinion on this please feel free to leave your comments, I am really interested in knowing about it! 1. Changes are very slow! Usually people don’t gain weight overnight, and most (depending on your age) won’t lose it overnight either. The rule of thumb is 2 pounds per week, and that’s with a clean eating diet and exercise. Here’s the rule of thumb: it takes six weeks to see results yourself, 8 weeks for your friends to see it and 12 weeks for the rest of the world …. 2. Over the top goals “I want to lose 50 lbs in 3 months and gain 10 lbs of muscle”. Yeah right. Like I said it’s 2 lbs a week with a clean diet and for muscle gain this takes years of hard work + adequate nutrition and supplements, not months. aka big lifestyle change …. That said it’s true that the more you have to lose the easier it gets - at first. If you have to lose 50, the first 25 will probably go pretty fast, whereas someone with only 25 to lose will have to work hard for it! (and yes, trust me, this goes drastically more hard to do as you get older!) Instead, set short-term goals. “I want to lose five pounds this month.” Not only is this physically more achievable, but it does not seem nearly as overwhelming. 3. If you fail to plan, you are planning to fail Especially when it comes to nutrition. If you don’t have your meals prepped ahead of time on a weekly basis, you’re going to find any reason to continue to eat the same junk you now feel on your belly, legs, and everywhere else. Also having your workout and menu rituals (I will also talk about this later on) will take out the usual guesswork of “what am I going to eat today?” which most of the time evolves into “oh maybe I can skip the gym today” which automatically goes into self loathing mode and further failure. 4. Not having support Support doesn’t mean that you’re going to tell all your friends that you’re going to eat rabbit food for the next 6 months and get to the gym 2 hours per day and they should make sure you stick to it. That type of support eventually will evolve into others judging you which in turn can get you again in self loathing mode if you think you’re not getting the results you either announced or wanted. No, you will have to realize that this is a very lonely endeavor. Nobody is going to help you (nobody is after you just most won’t understand) and most importantly you’re going to have to rethink your entire social life - eating out, alcohol etc will become no-no’s for you - either for quite sometime or forever. It will take enormous amounts of social courage and focus to say “no” to almost everything that your coworkers and friends view as “social” and “fun” … So be prepared for extreme loneliness — at least until you figure out a way that works for you and doesn’t destroy all your efforts. 5. Aaaaaand the most important: you’ll have to find a workout and nutrition system that fits your lifestyle (and not the way around) A simple example: if you love chicken, don’t go vegetarian. If you work late don’t go to the gym after work, because (trust me on this) by the end of the day you’ll find all the perfect reasons in the world to skip your training. If you hate running, do the stairs and elliptical. If you hate the weight room because “all the dudes are twice my size” then go to the strength training machines area of the gym. There is no one-size-fits-all clean-eating and exercise program, and it’s important to remember that that is ok! However a few rules of thumb — gym first thing in the morning, food steamed veggies, boiled chicken and eggs, milk and fruits always work. But no binging in between! And most importantly — no alcohol. If you drink then you’re not serious about your training. The secret (if there is one) to maintaining a healthy lifestyle is to find one that works for you. The one you can commit to. The one you will actually do! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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Weights, Track, music, PLACEs. Always be kind and passionate.
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