For anyone who feels stuck

First I should start with the goal.  I've set a goal to do my first physique competition on April 12 next year so I've started training for that and because I'm getting results, I want to share what Im doing, what I've changed and what's working in case what Im experience speaks to or helps one of you on your journey.

For years I felt stuck.  Despite hard workouts, food planning, reading and investing in myself to keep myself motivated I felt like I was just one step away from the dreaded rut.  I knew for years I wanted to find something that got me out, but I also knew the timing was wrong.  So I grinded it out.

LESSON 1: FOCUS
Turns out, I was using a great technique called focus, it just wasn't any fun.  I was just focusing on other goals and its a good thing I did.  Now that so many of the professional and parenting goals I was focused on have been met, its my turn.  So the timing is right.  I thought I was in a rut, but I was just just making a conscious decision to sacrifice being great in my fitness journey so I could achieve a great goal in other places. Now I know not to be so hard on myself.  I have to sacrifice greatness in one area to achieve it in another AT THE SAME TIME.  Reminds me of an old quote "You can have everything you want, just not at the same time."


LESSON 2: Its the LITTLE THINGS

-I added 12 minutes of sprints to 2 workouts a week.

-I added 1 metabolic workout consistently to my 3 weight wo a week.

-Ive invested in a trusted friend who is also a trainer to do some thinking for me, to design a couple workouts a week, keep me accountable for not lollygagging through workouts and looking at my meal plan for tweaks.  A small but effective change is meticulously timing WO rest periods.  I can't chat, text or make notes.  I have to stay FOCUSED.

-Im eating 30-40 grams of protein 6x/day each meal instead of 10-25.  It matters.  Its requiring eating from tupperware more and a cooler most days.

-Calories haven't drastically changed and Im eating the exact same foods.  In fact Im eating more.  I am eating a full 2 cups of veggies with a lot of meals I would not have eaten before.  I think mostly the calories been replaced - starches for protein and fiber calories.

-I stop eating when Im full and the planned meal is over.  I walk away.  I still don't wanna.  But there are no extra bites and this takes focus and water.

-Speaking of water, Im drinking 1 FULL MEASURED GALLON of water.  Which means Im drinking 20 oz of water before I eat and at any sign of hunger.  I was closer to like 90-100oz a day and the added water makes it hard to overeat.  I thought I was at a gallon.  This is a game changer!!!

-Im on plan for 2 days then I have a post workout off plan meal.  Im not "relaxed" on the weekends.  If I do, its once and then Im right back on it.  Last weekend that meant I worked out at night, had the off plan meal after, went to bed, then woke up and ate giant chicken breast and cauliflower for breakfast.  I figured I better get right back in before I convince myself peanut butter on whole wheat toast and a protein shake is on plan :).

-Ive started taking 12 fish oils a day and Calcium at night.

-I've added Clear Mood all day and especially at night to help manage anxiety/procrastination eating.

-I force myself to get up at 4:30-5 even if Im not training so I fall asleep on time and don't spend those Wed and Friday so sleepy.  I overeat and blow off workouts when Im sleepy and when I stay up late.

So…..Nothing drastic!!!!  I've noticed the workout pants have lots of room but I haven't weighed or measured.  I can tell this next 2 weeks will be noticeable because the momentum is strong and we are nearing the 8 week mark where things really start to happen.

Reminds me of that video about how water boils at one temperature and then add 1 degree and it creates steam.  Steam can power a train!  This really has been the 1 degree that is making all the difference!

Hope that helps someone today.

Thats all I got!
Anna