Disclaimer:
The information contained in this book should not
be considered medical advice. Consult
your physician and or health care provider before starting any fitness program
to determine what is right for you. Do
not disregard, avoid and or delay obtaining medical advice because of anything
you read in this book. Additionally, be sure to stretch
and warm up your muscles thoroughly before participating in strenuous
exercise. Above all,
listen to your body and use common sense!! If
something doesn’t feel right, investigate & fix it.
Physical Growth
How can I find at least 20 minutes to do at least
some exercising today?
As a bear minimum, how can I train hard enough,
effectively enough, intensely enough, long enough, etc. to become one of the
greatest athletic icons in the history of the civilization?
How much better do I feel about myself when I
exercise each day? How much time do I spend feeling
guilty and or sorry for myself when I fail to exercise?
What is my optimal amount of time to exercise
each day? Do I need to invest more or less
time exercising than I did last week? Should
I stop doing something so I have more time? If
so, what?
When was the last time I had a great
workout? How awesome did it feel?
How amazing did it feel to experience the increased rate of blood
pumping through my muscles and my body? How
great does it feel to live guilt free? How
amazing do I feel when I find time to exercise?
How amazing do I feel when I follow through?
Designing my ideal body and workout
What does my ideal body look like? How big?
How strong? How
fast? What percent fat?
Can I find a picture of someone my age, my
height, my body type, etc. who has achieved my ideal body without taking
steroids and or growth hormone, etc.? How
can I keep the picture of my ideal body in front of myself more?
What will my ideal body look like 20 years from
now? 30 years from now? What can I do now to improve the way I’ll
look / how my body will function 30 years from now?
How can I improve my workout program today?
Tomorrow? Next Week?
Have I charted my actions/ progress from last
week / year? What obvious lessons do I
see? How can I make this charting process
easier?
Have I celebrated my successes / actions from
last week / month? Should I be punished? How can I reward myself more (or at least be
more proud of myself) when I do follow through?
How can I reward myself in a way that serves my goals more?
How can I reframe the hardest exercises and
better reward myself for following through on them?
How can I lift more weight?
How can I do more reps? How
can I do more sets?
Am I spending enough time warming up and or
stretching? How can I fix this?
If I tried doing less sets, could I be more
focused? On the other hand, if I have been
doing low sets / low reps is it time to start doing more reps / sets?
(If I am doing low reps and low sets, am I sure to stretch and warm
up- especially if I’m getting older?)
Should I decrease my time in between sets?
Conversely, is it time that I increase the amount of time in between
sets for a while?
What actions can I take that will do the most to
help me move closer to my biggest physical goals?
How can I run faster?
How can I run longer? How can I bike farther?
How can I improve my lung capacity?
How can I learn more about and then use better
form? How can I get more out of each
rep?
What are my favorite exercises?
What exercises give me the best pump?
What exercises are most effective for me?
What are my favorite exercises to develop my: legs, chest, back,
biceps, triceps, abs, shoulders, calves?
Is it time to try new exercises?
What exercises have I seen that I would like to try?
What exercises have I tried recently?
What were the effects?
How can I improve my body’s symmetry? Proportions?
Physiological Growth / Renewal Breathing, food,
water, sleep, homeostasis, excretion, homeostasis
What superhero would I most like to look
like? How exciting does it feel to
realize I could be training to have the body of a superhero?
In his book Towards
a Psychology of Being Dr. Maslow said, “The man or
woman who hasn’t conquered withstood or overcome continues to feel doubtful
that he or she can.” It’s also been
said that sometimes “the best defense is a good offense”.
With this in mind, how can I overcome homeostasis and continually move
forward on my goals? Said
differently, dieting is often boring, but conquering the world of fitness (at
whatever limited capacity I have) is much more exciting!!
Even if I never compete against anyone else, I’m often much more
excited to at least pretend my diet and workout program is helping me move
toward amazing goals. How can I do a
better job of seeing myself as “moving forward on my goals”?
How can I do a better job of letting the child
part of my brain play with the goal and get excited about moving toward an
amazing fantasy- rather than simply moving away from painful goals?
How can I naturally feel more energized today
than I did yesterday? Who do I know
that has a lot of energy? What could I
learn from this person? (Obviously drugs and chemicals can lead to diseases so
they are counterproductive to health & fitness.) Are there things I can learn from people who
have naturally achieved / maintained amazing energy levels?
How much sleep did I get last night?
How about last week? How
did that affect me?
What steps can I take today so that I will feel
more renewed & refreshed tomorrow? Should
I adjust my diet? Should I adjust my schedule so
that I sleep more? If so, how should I adjust it? What activities should I eliminate so I have
more time to sleep?
Why do I have so much energy today?
Or, can I remember a specific time when I had a tremendous amount of
energy? What did I do differently?
How can I reproduce it?
How can I organize my time so that I have more of
it to relax and recover tonight?
How can I organize my life so I have more time
for re-creation?
Is my diet working for me? How can I improve the
quality of my diet, program, and life today?
How can I remember to take my vitamins
today? How can I improve the quality of
foods that I eat today?
What does my grocery cart look like?
What foods are in my refrigerator? What
foods are in my cupboards? What
foods should be there? If I paid an
expensive nutritionist to examine the food in my house, what would this person
say? If I followed a fitness model
around the grocery store, what foods would I see in her/his cart?
If someone paid me $1 million to write a book
about nutrition, could I "figure out how to diet”?
What would I say? Am
I currently following this advice?
How can I improve the quality of air that I
breathe today? Would I feel better if I simply
took some time to breathe more deeply?
How can I improve the quality of water that I
drink today? How can I drink more water today?
Sex
Advertisers often try to use sex to get us to buy
products. How can I take control of this in
my own life? What irrational decisions I have
I made in the past that I should stop repeating?
Can I think of a commercial I saw where
advertisers attempted to use sex to sell a product?
What did the advertisers do specifically?
How can I use this knowledge in my own life?
How can I use sex to “sell” myself something that I want?
Or, how can I use sex to sell myself something that is good for me?
What are 10 ways that I haven’t recently though
of, that sticking with my goals will make me appear sexier to others? How will
the process of sticking with my goals make me feel sexier?
How can I make the process of sticking with my
goals appear sexier?
How can I translate the amazing feeling of
following through on my resolutions into words I could share with a child?