by Matt Robinson | Apr 13, 2015 | Journal, Lessons
The power of consistency can’t be overstated.
I think of all the lessons I’ve been learning lately, this is the one that hits me the most. You need a plan. You need discipline. You need many, many things! But just having those things isn’t enough sometimes.
Think about this. All water has to carve through stone is consistent movement over time. That’s it. It’s only tool is movement. To just keep moving and flowing and carving.
Taking the tools you have (diet plans, exercise plans, support, motivation etc…) and USING them are more important than HAVING them.
I mean, it’s great to have a plan posted on my fridge for me to see – but if I never USE that plan, it’s worthless.
Some would argue that having the plan is the first step(maybe I’VE said that! lol … I’m thinking now that it could be the millionth step, but if you don’t use it you’ve just wasted a million steps.
Its the DOING that actually gets results. And for each person that decision is an individual one. Only YOU can decide when you’re going to use the tools you have to create the life you want.
So I’ve been using the tools I have and have been creating the life I want. I’m not losing tons of weight – but I’m losing weight. I have set-backs, but I keep going. And in the end my consistent effort is going to pay off.
So will yours.
My weight-loss progress over the last year. Looks a little like a consistent waterfall!
Just keep moving.
Just keep going.
Through bad days.
Through great days.
Through joy.
Through grief.
Just. Keep. Moving.
photo credit: Upper Kent Falls via photopin (license)
by Matt Robinson | Apr 17, 2013 | General, Lessons, Motivation, Triumphs
Losing weight is all in your head.
I’ve read a lot of articles and watched many videos about how to lose weight. I’ve tried almost every type of diet from Atkins and Weight Watchers to eating massive quantities of cabbage soup and rice cakes. I’ve tried counting calories. I’ve tried NOT counting calories. Each approach has had it’s merits, but of those attempts ended in failure for me.
Then it clicked.
It was all in my head.
I looked at my state of mind before each attempt and tried to isolate that feeling; that motivation to keep myself going. I also had to look at what ultimately led me to failure. My conclusion was simple: losing weight began and ended in my mind.
“The man who thinks he can and the man who thinks he can’t are both right!”
Henry Ford
It’s easy for someone to say they’ve ‘figured out’ how to do something but more often than not, what the person has discovered is something that has worked ‘for THEM‘. All of the methods I’ve mentioned have their pros and cons. You can take something from each one of them. And keep in mind that there are some very sound principles to learn that will help you lose weight. (I’ll share these in future posts!)
But at the end of the day, losing weight is formed and determined in your mind FIRST! You have to DECIDE that you want to change. You MUST discover your reason WHY – without it, getting through the difficulties that WILL come is going to seem impossible. I say seem because nothing is really impossible if you put your mind to it.
You may have heard about the following story. Before 1954 if you had asked anyone if it was possible for a human to run one mile in less than four minutes you would have been laughed at! In fact, there was ‘scientific evidence‘ that the human body could never handle that kind strain.
That is, until Roger Bannister broke the four minute barrier on May 6th 1954. It took all of recorded history for someone to break this barrier – and 2 months later, it was broken again. Today, it has been broken THOUSANDS of times. What was once considered impossible, became possible because of people who refused to limit themselves.
That may seem like an extreme example, but the principle remains. If you want to lose weight, you must first decide that you CAN do it. If you firmly believe this, your body will become a servant to your mind and the transformation WILL take place.
For the past three days I’ve been fighting the worst ear ache I’ve ever had. I’ve been to the doctor and been told to ‘tough’ it out. In the past this advice would have had me stopping my weight loss efforts until I’m better.
But not this time! This time I’ve decided that I CAN continue even through the pain. I CAN still exercise. I CAN eat better. I CAN drink more water. This little battle has been waged and WON in my mind…and my body has followed along!
You don’t need designer clothes, designer programs, designer gyms or designer foods to change your body. You simply need to design your thinking to adapt to whatever you face.
Take it one day at a time. One hour at a time. One MOMENT at a time and decide for yourself that THIS WILL HAPPEN. Your body will follow along!
I’d love for you to get connected with those of us challenging ourselves to live better. Why not Join the 100lb Challenge? Decide in your mind and then work with those of us who are doing the same. Together we can build a strong, solid, life-long foundation of health and success!
photo credit: xopherlance via photopin cc
by Matt Robinson | Apr 13, 2013 | General, Lessons, Motivation
We are social creatures. I believe that in order to do anything great, you have to do it with others. The pyramids, Rome, the International Space Station – all great achievements that required lot’s of hard work by many people. Great things are only accomplished when people work together. Ever tried building a skyscraper by yourself? I didn’t think so.
But when it comes to transforming our bodies, we often try to go it alone. Every single time I’ve tried to build or transform my body on my own, It’s always ended in failure. Don’t get me wrong, I’ve made the attempt with lots of people AROUND me and still failed. The key isn’t in having lots of people – it’s in having the RIGHT people around you who will help you succeed. People who will keep you accountable to your goals!
This accountability person (or people) will have 3 basic characteristics. (Yes of course there’s more, but for today we’ll stick with three!)
First, they’ll accept you as you are right now! What I mean by this, is that these people will care about you for you…not your size, not your shape, not even your health…they’ll simply care about you!
Second, they’ll be honest with you! There’s nothing worse than someone claiming to be your friend and lying to you about what you already know to be true. The right person will tell you the truth BECAUSE they care about you as you are!
And third, the right person will push you in a way that you need to be pushed. Not everyone can take military style discipline! Some people don’t respond to being shamed, humiliated and berated to get a result. Amazingly, some do respond to that – but I think those people are the exception and not the rule.
So where can you find the right person to help with your transformation?
Friends and Co-workers
These are the people you’re probably around the most. I’ve found that finding people from this category can be easy because they’re the most constant in your life. Be warned though – these bridges can be burnt. I’m at the point where I don’t tell too many people I work with anymore simply because I haven’t followed through in the past. But for most people – this is a great place to look for someone to keep you accountable.
Family
I think most people would look to family first because, hey, they HAVE to love you right!? Sadly enough not everyone has the best support from home. To add to it, your spouse or significant other many not want to be the ‘bad cop’ when it comes to your eating and exercising behaviours. Support from family is CRUCIAL – but I’m not convinced it’s the best place to get a dedicated accountability person for your transformation. Maybe I’m wrong – if I am, leave a comment!
Online Resources
Online help is quickly becoming the fastest form of accountability for many people simply because, even if those closest to you don’t believe you can transform your body, there are seven billion other people on the planet! SOMEONE is willing to keep you accountable, and may even find themselves facing similar situations that you do! Years ago I joined the Biggest Loser Club online and met two people (Deb and Mike) who to this day still offer support. They each live thousands of miles away from me, but I know I can count on their encouragement! It’s amazing how small the world has become.
Here are some online resources to help you get started. I’d love to hear of any others that you have tried. You can post them in the comments below!
Facebook – Posting an update on your progress is getting more simple to do all the time! I’ve started doing this and just by ‘putting myself out there’ I find a greater push to be responsible with what I’m eating and how I’m living.
Youtube – I’ve just started posting update videos and getting into the Youtube community. It looks promising but I’ll have to let you know how it goes. I’ve only been serious about commenting and posting videos for the past couple of weeks!
Blogging – Like you’re reading here, blogging is a great way to share with people your struggles and your victories. Your own online magazine for people to browse and comment on. Just don’t be upset when the negative comments come…they WILL come. You’ll have to use them as an opportunity to grow!
MyFitnessPal – Probably the BEST website for tracking food and exercise! Plus there are a TON of people you can connect with and share your journey with. It only works if you’re honest about what you’re eating – but if you are, it’ll help keep your diet on point! Add me if you like, and you can see what I’m eating! (mattrob991)
ShapeFit – Another great website for motivation. The success stories are unreal – but mostly the same. These are people who decided to eat less, move more and work hard!
photo credit: bibendum84 via photopin cc
by Matt Robinson | Apr 10, 2013 | General, Lessons, MyWhy, Preparation
Let me start by saying that if you’re reading this post, you are an amazing person. I’m driven by supportive people and knowing that you’re reading this pushes me to greater things.
I’ve always been a bigger kid. I partly chalk that up to genetics, but I’m smart enough to not make genetics an excuse to stay big my whole life. I’ve seen countless stories of people bigger than me who have taken control of their lives and transformed their body in as little as 1 to 2 years!
As I’ve said in my videos, this is about the millionth time I’ve started a weight-loss journey. But the struggle to be healthy is worth it in my mind. I know from past experience that when I’m eating clean and exercising my whole body and life responds in a positive way. I can think clearer, my work is more productive and I’m a generally happier person.
Each time I’ve started a challenge, or journey I’ve gone in with guns blazing. I’m the type of person that likes to amass a TON (pun intended) of information so that I’m well informed – which translates into me buying all the best powders, supplements, gym memberships etc… and going from couch potato to elite athlete (in my mind) overnight!
Up to this point, that strategy has always led to failure.
Every. Single. Time.
I’m not one to accept failure. I want to experience life to the fullest. This means I needed a new strategy.
Again I went to the internet (specifically Youtube) and watched all the experts with their plans and tips and decided that what I needed to do was build a solid foundation. One step at a time. I even saw this picture on Facebook and it kind of rang the bell for me again. No matter how slow I move, I’m moving faster than the person who’s not moving at all!
So here are my 5 reasons for starting slow. People have been wondering why I don’t just jump right in. This is why.
REASON #1: I’ve Failed Before – I Need a New Plan
As I stated previously, I needed a new plan. A new angle of attack. I know that our bodies respond to being pushed. The human body is incredibly adaptive – meaning, when we force it to do something new it responds accordingly.
So I’ve decided to throw my body a curve ball. Instead of acting like an elite athlete, I’m going to act like me – but change one thing at a time.
I’m going to trick my body into re-creating itself.
But don’t tell my body that…I want it to be a surprise!
REASON #2: To Build a Solid Foundation
If you look at any building on earth, the foundation that supports it must be big enough to support the height and weight of the building. If you only want to build a building that’s 10feet high, then the base doesn’t need to be very big. But if you want to build the world’s tallest structure – you’re going to need a big base.
I want to climb high. The plans I have for my life include soaring to heights not reached by many people.
Radical claim? Perhaps. But I’d rather be radical and reach half way, then mediocre and never leave the ground.
To reach new heights, my foundation MUST be solid. My body MUST be able to handle the stresses I’m going to put it through. And in order to be sure that these foundational things stick, I’m taking the time to build a solid foundation.
REASON #3: To Build Momentum
There’s nothing worse than starting a challenge to change your life and the second day is interrupted with a huge failure. Obstacles are part of the challenge; this I know. But just when I’d get going and hit a rhythm in my program, something would always come along to throw me off. And because I was doing too much, too fast…I’d fail.
This time I want to build solid momentum. By introducing only 1 item per week for the first 12 weeks, I’m giving myself the chance not only to keep momentum in the early stages, but I’m also able to continue building momentum in the later stages.
I’ll call it the big MO….momentum can push you past failure and into that glorious realm of achievement.
I WILL create MOMENTUM!!!!
REASON #4: To Keep Things Simple
My personal opinion is that the weight loss industry preys on the foolish and naive. The absolute overload of information is enough to make a person’s head spin. “Drink Whey Protein…but make sure it’s Whey Protein ISOLATE…and make sure it’s HYDROLYZED Whey Protein Isolate…but not made from factories in the eastern hemisphere…make sure it’s taken from cows in Alberta…on Thursdays…in June…from a farmer wearing a red hat…” And on and on and on goes the silliness!!!
There’s a guy online who’s videos I LOVE to watch. He is by far one of the most solid guys out there for health information when it comes to transforming your body. His name is Scooby. You can find his website here. He has a phrase that I absolutely love, that boils everything down to it’s simplest form.
Eat less. Move more. Drink lots of water!
I’m starting slow this time because I need to remind myself to keep things simple!
REASON #5: To Create Something Lasting
I didn’t gain all my weight overnight. I’ve gained about 7.5 pounds per year over the past 13 and a half years. Do you realize what that amounts to? It amounts to eating only 71 extra calories per day, every day, for 13 and a half years. Small things add up!
That’s an extra half a can of coke each day.
That’s an extra half a McDonald’s hash brown each day.
That’s cream in your coffee each day instead of milk.
You get the point. Small things over time add up to big things!
So I’ve decided to create lasting change by making small adjustments at first and building on the success of each week! This way, I can create something lasting. Something that will carry me to those new heights I was talking about.
You may be thinking about starting a challenge of your own. I think you should! You may not have to lose 100lbs. You may only have 5 pounds to lose. You might have 20. It doesn’t matter how much you have to lose…the important thing is to get started.
Start with something.
Start slow.
Eat less.
Move more.
Live longer.
That’s my plan.
photo credit: .bobby via photopin cc
by Matt Robinson | Jul 6, 2011 | General, Lessons, Older Posts
Today was day 6 in my transformation. Yesterday I started doing some bodyweight exercises (squats, pushups and crunches) and today I am SORE. I’m not looking forward to tomorrow because of DOMS. DOMS simply means Delayed Onset Muscles Soreness and usually sets in at its worst 48 hours after exercise. Not everybody experiences DOMS but I tend to be in the unlucky category of people who do. This means that I have to have a strategy to overcome the pain.
Pushing Through. This seems simplistic, but one strategy I have is to push through the pain and just keep going. It’s difficult because even sitting and getting up from sitting is very difficult. But this is a part of growth…pushing through the pain.
Taking Drugs. Another option is to take Advil or Ibuprophen. I don’t like to do this because I don’t want to be dependant on drugs to be well. I’d rather just stretch and work out the soreness.
Visualization. Again, I keep coming back to visualization as a method to push through an obstacle. It’s probably because I’ve just discovered the scientific research on visualization but I really like the possibilities it offers. Take the pain, see the end result and overcome! Sounds like a recipe for success!
photo credit: zubrow via photopin cc
by Matt Robinson | Jul 5, 2011 | General, Lessons, Older Posts, Preparation
There has been a lot of things changing around me in the past little while. Not just with losing weight but life in general. Things seem to be getting ‘faster’ which is a good thing! In the midst of it I’m taking on this life change to be a healthier, more fit person. In the past it’s been difficult for me to stay motivated so I’ve come up with a few things that are helping me stick with it this time. These key motivators aren’t new by any stretch of the imagination. But keeping these 3 things in front of me each day are helping me re-shape my life.
Visualize what you want to look like when you reach your goal.
I’ve been doing a LOT of reading on the subject of visualization and imagination. I’m naturally a ‘dreamer’ which means getting a picture in my head of something I want isn’t difficult for me. You may have to work at it, but pictures just pop in my head! But using those pictures and images are a different story.
I use to think that what I saw in my mind was just fanciful thinking; when in reality the pictures I see can really help speed up weight loss. In particular I was reading an excerpt from a book by Maxwell Maltz who is the author of PSCYHO CYBERNETICS. Maltz is a plastic surgeon and expert on self image psychology. In a nutshell, he has found that our brains can’t distinguish between what is real or what is imagined. This means that if I hold an image of myself in my mind, my brain begins thinking that’s what I’m supposed to do! Athletes have been using visualization for decades, but the impact this could have on your weight-loss success is huge! (pardon the pun!) Currently, I’m picturing what I’ll look like when I lose my weight, but I’m also visualizing the activities I’ll be doing – the emotions I’ll feel – the sense of accomplishment – and by doing this, my brain can’t tell that it’s not real…it just begins directing the body to that end!
To be honest, this is all new for me. But I’m convinced that a powerful tool like visualization will help me (and you!) stay motivated to lose the weight.
Recall the reason ‘why’
The second key is, the reason why. Why do I want to lose weight. I can guarantee that there are more than a couple reasons for every person to be fit and healthy. The obvious ones are physical, but mentally, emotionally and spiritually we all have reasons for getting to a healthy weight and being as fit as we can!
I look at my family and see three girls I have to walk down the aisle. I see a wife that deserves a husband that is strong and able to help her feel secure. I see a family that wants the best for me and I see colleagues who will benefit from me being in the best shape of my life. I see many, many things! My reasons why are very long. Make a list, review regularly and continue to push towards why you want to drop the weight.
Pushing past your comfort zone.
Comfort zones kill people. As a creative person, If I continually stay in a place of comfort, I never end up realizing what ‘could’ be. I’m not the most curious person in the world, but at the end of my life I want to know that I achieved everything possible for me, with every opportunity I’m given. Not everyone wants to be aggressive with their life goals, but I think everyone should be looking to push out of their comfort zones.
Research tells us that the body is VERY adaptive. Workout routines can reach plateaus within a month. Pressure put on the body can be accommodated. This means that to really succeed with my weight loss goals I’ll need to be pushing myself out of comfort zones as long as I can. This may mean more intensity in my workouts, less or different foods at different times or it could just mean altering the time I work out so I can always keep my body guessing.
I don’t mind being comfortable for a time, but I know that I’m only there to rest. And then I’ll need to move on.
