Day 23: Home Office Workout Challenge
Today is Day 23 of the Home Office Workout Challenge. (<– If you'd like to join us, please do. We’ll be repeating the same series of exercises for one more week, so you can jump right in.)
Yesterday, I shared about how Results May Vary – especially this first month.
(Read it here, if you missed it: Fat Loss Result May Vary.)
Here's what Scott said about that:
This post made me incredibly happy Nicole. I appreciate you sharing it. And by the way… don’t feel shy to tell me if you don’t think something is working for you… Let me know, it’s the only way that I can truly help you to the best of my abilities. I’m a big boy. I can handle any comments or concerns But most important… I want to help you.
Ok, so this topic is something that has come up very frequently throughout my personal training career. Some people can just think of losing weight and it melts off them. Others experience the average 1 to 2 pounds of weight loss per week. And others… well they are like you Nicole… and trust me there are several hundred thousand people just like this… if not way more.
You nailed it Nicole. So many people quit just before great results were about to happen. I love the analogy of a seed breaking through the earth. It can be a battle, but once it breaks through it flourishes, and it actually becomes stronger when it’s faced with challenges such as wind or several days of drought.
I have had hundreds of clients who experienced no results on the scale during the first 8 weeks. Yet they were looking better, feeling better, they were managing their businesses better, they were having more fun with their family, and so much more.
Even though they were succeeding in all these areas they were still ready to give up because the scale didn’t budge.
And then something miraculous happened the following week… they would drop 3, 5, 7 pounds. And then the momentum would just keep rolling and the fat would melt off them.
Some people it took 12 weeks and for some people the scale results started after 8 weeks but it wasn’t so rapid. It would just be the 1 to 2 pounds per week, which still made them very happy and it became consistent.
It’s during times like these that you need to reflect on the successes that you have achieved and look at the entire impact that it’s had on your life. Otherwise, what happens when you reach your goal of losing 20 pounds… do you stop because you reached that goal? If not, why would you keep going?
Ask yourself, Why did I start the Fat Loss Quickie program? Was it to drop a lot of weight? Or was it because it’s a balanced approach that suits your lifestyle, that meets your needs, that has a positive impact on your business and life.
For me, fat loss is a secondary benefit. It’s a great benefit, but it’s not the reason why I workout or eat well.
That’s been the way that I advertise Fat Loss Quickie to be. It’s a balanced approach, helping you transform your business, fitness, and life.
I could offer crash course diets and have you doing some crazy unrealistic workout program… but would you stick with it? Would you experience long term success?
That’s what I want you to achieve. This isn’t a one shot deal. You are embracing a new lifestyle that you can actually stick with, enjoy, and notice the impact that it has on all areas of your life.
You are doing something truly amazing right now. You are making the time for YOU and everyone else and everything else, benefits as a result of this.
You are doing better than you think. Congratulate yourself for your consistency, your efforts, and the example that you are showing for your fellow work-at-home-moms and dads.
Yes, there have been many members who have been releasing 2, 3, 5, and 6 pounds per week… but you should never compare yourself to others. You are your own measuring stick and only you can define what success means to you.
You really do ROCK! Keep up the incredible effort and continued success will keep knocking on your door.
I’m here to support you every way possible. Let me know how I can best serve you and help you push through these challenging moments.
Just think… when you are celebrating your big successes, you will be looking back at this very moment as a crossroad where you chose the path least followed which led to the treasure you’ve been seeking.
It’s worth it. You’re worth it.
I also went on with some suggestions about how to really jump start your metabolism if things feel sluggish for you.
I’ve got to tell you that I think the Squat-Off Challenge really boosted my metabolism, because over the weekend, I noticed some results all of a sudden. Perhaps it was hopping up and doing squats every hour? My metabolism never had a chance to settle back into sluggish mode.
Anyway, I wanted to give these tips for helping boost the effectiveness of your Quickies (and Scott please jump in with more) –
1. Do one quickie in the morning (or go on a walk first thing) to get your metabolism revved up.
2. Spread your two quickies apart during the day.
3. Every hour, get up from your desk and do any one of your favorite quickie exercises for a minute just to get your body confused and ignite your metabolism.
4. Increase your weights. (I think I can increase mine on some of the exercises already, but not on others.)
And, reward yourself for ANY improvements in strength, focus, productivity, and improved mood. Pat yourself on the back!
((hugs)) and high fives to all.
And, Scott's response:
You got it Nicole. I definitely recommend that you break your quickies up not just for the metabolic effect, but because it will give you two mental boosts throughout the day as well.
You should definitely get up for at least a couple minutes each hour and walk around just to get your blood flowing. It’s incredibly unhealthy to sit at your desk for extended periods of time and very poor for your circulation. It can lead to joint problems as well.
Always focus on progress. You can either increase the weight, decrease your rest, or do more reps. If you don’t progress from week to week in at least one of those categories you can’t expect your body to progress either.
Note: The true effort and intensity that you can dish out is mucho grande bigger than you can imagine. Test your true limits.
Ready to Get In Better Shape, and Get More Done During the Day so you Can Make More Money?
When you're ready to join the Fat Loss Quickie program, click on the graphic below.
It’s only $20 for all of your quickie workout videos, a personal trainer who you can ask questions here, plus my awesome community of kick-butt marketers sweating with you and cheering you on.
Please post your updates or I'll track you down on Twitter!
Let’s find 10 minutes every day to get healthier so we can enjoy the LIFESTYLE that we’re working towards.
((hugs)) to all.
PS. If you haven’t listened to my interview with Scott Tousignant yet, here it is: Interview with Scott: Achieve More in your Business
Note: You can follow all posts by keeping an eye on the Computer Butt category to the right.
I appreciate shares and I adore comments! Please share your thoughts.
The MomSeptember 22, 2009 at 1:18 pm
Nicole and Scott… you’ve done it again. You made me realize that even though I earned my true slug bona fides yesterday, I am not a slug. I was just giving myself a little downtime… a much needed mental and physical vacation. Hey, real slugs don’t get up the next day and begin anew… they continue to slug away in their slugdom.
So, today, I awoke not a slug, but a human being! I made myself a nice egg breakfast, drank my green tea, and did my first Quickie. I also roasted some almonds for a healthy snack for myself for later in the day. Yea me!
I am ready to have a good, productive day… heck, it’s already pretty darn good!
I like that you both, Nicole and Scott, explored the whole problem of metabolism and fat loss. I, too, can sure feel the strength in my arms, legs, and back, but the fat just is not budging too fast.
I agree, Nicole, with your tips to boost the effectiveness of the Quickies, especially getting up every hour or so and doing one of your favorite Quickie exercises! That’s brilliant, my dear! I need strengthening in my lower back so I’ve chosen to do those foot slide things from today at least three or four more times today.
The whole Squat-Off Challenge was a catalyst for a bunch of good things. It really did boost my metabolism, too. PLUS I realized just how much I could push myself if I wanted to. 😉 I’m adding more weight when I do my 100 squats this Friday.
Anyway, back to work. Thanks Nicole and Scott, and all you great Computer Butts!
The MomSeptember 22, 2009 at 1:26 pm
Oh yes… I forgot to mention, I did find a whole new level of zen today. So, thanks Scott for your cyber-applause. 😀
The MomSeptember 22, 2009 at 1:27 pm
And Nicole, sorry about the genes. 🙁
Kevin "Mr Ebay" JohnsonSeptember 22, 2009 at 3:15 pm
What a great post Nicole and Scott!!! Just checking in for the day before i pick up the kids from school….did quickie workout and cardio this morning…. so far have lost 3 pounds!!!!
The MomSeptember 22, 2009 at 6:47 pm
Done with cardio. Love those mountain climbing things, but they’re tough!
Today I used my first walk-it time to put away the dishes. I used the second walk-it time to fill the sink to do my dishes afterwards… bad idea. I walked away and forgot. Luckily I remembered just in time to prevent a flood. 😉 So, yeah, the walking time is great to get something simple done, but don’t start anything that involves running water or turning on a burner. Yikes!
Okay, time to hit the shower and go see what Nicole is up to… L8R ya’ll!
Erica CosminskySeptember 22, 2009 at 9:11 pm
Yeah, I skipped my workout today. I had speech class tonight (hybrid- only have to go in 4 times) and I had a lot of prep to do. But I did spend some time working on my goals and I will have those up tonight to the other page. 🙂
NicoleSeptember 23, 2009 at 11:18 am
Wowza. I was beat and not feeling well, so I took my slug day. 🙂