IF Challenge - Day 1: Get Focused and Make it Happen
May 12, 2008
Ok, so today begins the first day of the challenge. Part of my own personal challenge is posting every weekday some little tips to help you along the way whether it be in weight loss, exercise or just simplifying and enjoying life. So here’s the first of many posts for the 30 day challenge (along with other regular posts). I hope everyone can take something from this, make great permanent changes, get results and most importantly find a new lifestyle plan that gives you increased health, fitness and happiness. So let’s get started.
Does everyone have their plan in place? Do you know what you need to do? Do you know what foods you should be eating? Do you know when you are going to get your exercise in and what you are going to do? No more excuses….you have the time, so now it’s just time to prioritize it. Here are some steps to take today:
- If you need some guidance on getting a clear vision, re-read the post How to Get Anything You Want in Life
- Make sure you start off the day knowing what you need to do, have a plan (be active everyday, know what kind of exercise you are going to do and when, know when you are eating and what you are having)
- If you shouldn’t be eating it, get it OUT of the house! Clean up your environment around you and make sure it supports your positive goals (You can’t be tempted by anything if it is not around!)
- Shop at the grocery mart with a list (know what you need to get, and then get out!), don’t wander the isles and don’t ever shop hungry! (as you will end up buying things based on cravings….which will not be good)
- Know you can do it, just focus on what you are doing at the present moment and make it happen. Don’t worry about what happened in the past…or hasn’t happened yet. You only have control over what you do right now. You can plan for future, but you can only act in the present.
- Take a picture of yourself, weight yourself…and then don’t worry about it for 30 days. Don’t get obsessive about weight loss…as that will never leave you feeling happy. Just know what you need to do every day, and then repeat….daily. Success is consistency. You can make sure you are making progress just by looking in the mirror and seeing how you feel.
IF is meant to be a realistic and relaxing lifestyle that can get you the results. This challenge is what YOU make of it…whether it is about health, fitness or just making your life more simple and enjoyable. So focus on living and appreciating the daily journey, make the right decisions and the results will follow!
So it begins. Day 1: Mon - Fri fast 15 hours, Weekends: open
Mike, let get it on!!!!
to make it official here are my goals:
1. simply drop some body fat. a lot actually
2. get to a minimum of 190lbs.
3. maintain my current lipid panel.
4. start my whole family eating better.
I will be doing strict paleo with IF in the week. IF will be done while not on duty(as I have tried and doesn’t work) IF no less than 2x a week. Mountain biking, road biking, CF, construction and Firefighting are my activities. I will be testing my lipid panel today and my BF test is tomorrow.
that about covers it. Lets roll.
Sounds good guys! I bet you both see great results just sticking to the basic plan!
Thanks so much for this great website, and a great challenge! I’m a college student living at home, crossfiting for about 8 months, but thanks to an awful diet I’m at the “failure to thrive” point. I’ve tried kicking desserts before but never have been able to. I really want to IF and eat paleo eventually, but I have a lot of small changes that need to be made first. Here are my goals:
1. Eliminate desserts, soda, candy bars, snacky stuff, etc. All the obvious junk foods are gone. This is my big one!
2. I am going to write down my reasons for doing this, along with my “escape plan” for when cravings hit (by the way, suggestions for getting over sugar cravings would be much appreciated, I have yet to find anything that works). These will both be reviewed every morning when I wake up.
3. Take a multivitamin and fish oil every day.
4. Keep a daily food log, becoming accountable to myself.
Day 1 went well for me but it is now 1125 and I am on computer. OK lights out NOW!
Day 1 went well for me, too. I’m 26 hours into a 36 hour fast and it hasn’t been bad. I started about 9pm last night so I actually get 2 nights to sleep thru and not think about food.
I also did circuit training when I got home from work. That was great because my workouts have been pretty much non-existent.
I’m very excited about this challenge! I’ve been reading this blog for about a month now, and CF’ing with a group for the past two weeks (did one-on-one with a CF trainer for two months about 6 months ago as well, but now it’s permanent). I eat zone meals with a 14-16 hour daily fast, but very frequently I slip and eat something carby, or sometimes drink wine - usually during my fast.
So my goal is to drop my body fat from my current 28%, and I will achieve this by not eating crap.
I am looking forward to this challenge to fine tune my approach.
My goals are:
1.) Exercise every day. Weight train 2x per week. Pilates session 3x per week. Walk through the park.
2.) IF twice per week. This week will be Wed. and Friday
3.) Keep 2 alcohol free days per week. This week will be Tues and Thurs
4.) Keep current body weight
5.) Maintain current body fat level
6.) Sleep 8 hours per night
I adore IF and have followed it for 6 months so far. I found that IF has helped me reach my BF and weight goals without too much trauma. These new goals should improve my IF and general health and fitness.
Good job everyone…as we can’t get results if we don’t know what we need to do! That and focus on what matters to you for the next 30 days…ignore the stuff that doesn’t. Amazing how much free time you might actually be able to find along the way!
OK Mike, so I’ve taken your advice instead of 3 24 hour fasts, I’ll be eating like Kevin, 15 hours fasts during the week and weekends off.
As for getting my weight down to 10% body fat, that is an ultimate goal. One I will work towards over the next year, although I’d love to achieve it in one short month! : )
Day 1 went without a hitch, and got 1 hour brisk walk in too. Snaps for me.
Lousie - Just find what works best for you. Make sure you eat healthy during the eating hours, get plenty of protein, veggies, and some healthy fats. The carbs you can play with depending on your activity level (as most find the best results with lower intake while still being able to perform workouts). If you find it easier, you can always split up your walking….like 30 min first thing AM…and in the evening. Remember..if you are not seeing weekly progress then re-evaluate what you have been doing and form a new attack plan…always something that can be changed up (and most of the time it will be what you are eating).
woww…Great stuff..I followed something like this for 6 weeks and end up having great result..I dropped from from 86 to 80 Kg. Though I was unable to implement IF in my schedule though i tried once - twice but due to work time it was getting tough to do so..
Keep up the good work
woww…Great stuff..I followed something like this for 6 weeks and end up having great result..I dropped from from 86 to 80 Kg. Though I was unable to implement IF in my schedule though i tried once - twice but due to work time it was getting tough to do so..
Keep up the good work
Starting late. But I would like to start right now. Here are the goals:
1. Leanness (sub 10% body fat… currently at about 11 or 12)
2. Performance (drop “Fran” time to 4:59, currently at 5:34)
3. Strength (do “Diane” as Rx’d)
4. Alertness
1. I’m going to try this IF thing. 16 hour fasts with lots of greens and lean meats during the eating period. Weekends will be IF free. I’ll probably use Zone proportions because I like the way they make me feel. (Question: If I were a 17 block zoner, do I eat 17 blocks in 8 hours?)
2 & 3. I will be following a CrossFit 3 on 1 off split with day 2 being a strength & skill day.
4. Get to bed…. like right now
Actually, walking makes it easier to skip lunch…. I go for my walk in my lunch hour at work! I’ve also implemented a ‘no loose change’ policy so I’m not tempted to buy snacks from the café nearby. AND one added bonus… every day I sleep in until 8, get ready (no need to hurry to prepare breakfast) and leave for work at 8:30am! I am NOT a morning person so this suits me down to a T.
The other thing I’ve noticed is I take my time preparing my dinner, carefully choosing my menus for the week and trying new recipes. I’m going to have a love affair with my food and enjoy every last delicious bite! Maybe I’ll take my carbs as a glass of peppery cabernet!