The Easiest Way to Start your Amazing Transformation is with a Simple Reset

Sometimes a Simple Reset is all you need to start your own amazing transformation…

Lets face it, all of the things people say to get started like just do it, take the first step, and so on, are just that. Sayings! Your own motivation comes from within.

While almost 95% of all people fail in their ability to stick to a healthy change long term, you can be in the 5% by doing a simple reset. By resetting the way you eat, sleep, move, and think you can start your life change and successfully stick to it.

SIMPLE RESET STEP 1

And probably the most important is to learn Proper Sleep Hygiene, this is the basis of any good transformation reset.

Overall Goal is to get 7-9 hours of quality sleep a night.

The benefits of a good nights sleep is in its restorative powers. It helps repair muscles and in effect help with their growth. Muscles use more energy because the hold more mitochondria. In other words you will burn more calories.

Getting the same regular sleep night in and night out will establish a good bio-rhythm allowing your body to feel better day in an day out. Skip a regular sleep schedule and you may feel groggy or tired.

To do this you need to learn to practice proper sleep hygiene. So if you are ready here are a few tips on how to learn to sleep better:

TIP # 1 – Develop a bed time habit skyscraper, in other words have the same bedtime ritual each and every night. Once you get in the habit of doing this ritual your body will automatically know it is time for sleep. The following tips are things to include in your bedtime habit ritual.

TIP # 2 – before bedtime, cut down on electronic screen time. Preferably a half an hour before you lay your head down on your pillow. If you cannot cut down on for whatever reason then switch to blue light shading on your devices. I use this on my E-reader at night.

TIP # 3 – make the bedroom as noise and light free as possible. That can mean using black out curtains on all windows, getting rid of LED clock lights, and ridding the room of any things that can make noise. Yes that means probably leaving your phone outside of the room to charge or putting it on silent.

TIP # 4 – do not go to bed to full or too empty. If you are full then your metabolism may rev up and start digestion. To empty and you may feel some discomfort. Eat your last meal about 2-3 hours before bedtime.

And finally, remember the bed should be used for sex, comfort, and sleep. Avoid doing things that are “out of bed” things, like TV watching, eating, and other activities. Go to bed around the same time each night and more importantly, wake up the same time each morning.

If you do just one thing out of all of these the most important just well may be waking up the same time each morning. This will ensure your body gets into a natural rhythm that will help you wake refreshed each morning and stay energized each day.

This may all sound simple but the key here is repetition until it becomes habit. Once it is a habit then you will reap the benefits of sleeps restorative and energizing power.

Got this DOWN… then move on to Step # 2 setting up a baseline set of stats to begin your new healthy lifestyle.

SIMPLE RESET STEP 2

 In the very beginning I was a big advocate of not weighing or measuring myself. I thought that time would tell of my results and success would come inevitably.

Don’t forget to Record Baseline Stats to see how far you have come!

After all I should be able to see the success of all my hard work, shouldn’t I? Well there is a slight problem with that thinking.

While the weight took decades to be heaped on, one still thinks that it should come off 10X as fast.

That is why most of us fail, our road is paved with every good intention,, except patience.

You put it on slow, and it makes sense you should take it off slow.

Losing weight slowly can help this become a lifestyle, you also can avoid saggy skin, and other problems with rapid weight loss.

In hindsight, this is why it is important, to take baseline measurements.

Because these small steps can only be recognized if you have a measured starting point.

So what should you start with?

Starting Weight – try and weight yourself, the same way and at the same time of day.

Height – you will need this for BMI

Body Measurements

Neck, Chest, Waist, Hips are important. Arms, thighs, calves, forearms, shoulders and back are optional.

Current Daily Caloric Intake – this is not what you should be eating but what you are eating right now. The easiest way to do this, is to keep a food journal and write down everything you eat for 1-2 weeks.

BMR – Find your Basic Metabolic Requirements and how many calories you need per day to lose weight.

All of these should be your baseline stats and measurements. Now comes the painful part, take photos of yourself.

Any before photos you have of yourself will become great motivation as the weight begins to fall off. You just may forget what your former self looked like!

And more importantly when people cant believe how much weight you lost, you will have photographic proof to show them!

Now that you have all that recorded where should you store it?

Well I still see people who bring in old-fashioned notebooks into the gym and hey, they work.

We Live in A Digital Age for a Reason…

And that is to make our lives easier. So why track in paper what you can easily track on your smartphone and can easily update it real time.

Right down to every step you take, and every morsel you eat.

Two programs I like are MyFitnessPal and BodySpace both should be available in the app store of your favorite phone operating system.

Both allow you to track your workouts, and eating real time and tracks it effortlessly for you. All for free.

What other apps do you like to track your nutrition and workouts?

Don’t forget that two things will always trump the entire effort you put into the gym everyday. How well you follow healthy eating habits, and how much you move throughout the day.

You can wipe out an entire workout with one candy bar, slice of pizza, or ice cream cone. But eat well at each meal, move all day, and workout and you will build a healthier new you.

Heck you can even skip the workouts if you just ate healthy and moved all day! Well now that you have setup and are ready to record baseline stats, it is time to move on to the next step of our simple reset. Setting up a movement and exercise plan, yes they are different things…