It's Monday, June 1st 2009.
It's the first day of a new month and it's a Monday. The weather is better, the days are longer and with the new season, you feel a refreshed and ready to go.
There's about 4 weeks until the July long weekend (the "official" start of summer, in my opinion, if you live on the East Coast).
So why not set your sights on that weekend, take the next 4-5 weeks to work your tail-off, and get in great shape - lose some fat, put some muscle on, get your strength up and just feel better and more energetic overall!!!
Here's your SIMPLE 4-Step Action Plan...
1. Write your goals down. Pick 2 or 3 REALISTIC and SPECIFIC goals that you'd like to achieve over the next 4 weeks, write them down and make 3 copies...
-stick one copy on your refrigerator door
-stick the second copy on the dashboard of your car
-put the final copy in your wallet
Your goals could be anything from...
"Over the next 4 weeks I will exercise and/or be active every day" to
"I will lose 2 inches off my belly" to
"I will spend at least 1 hour of devoted time with my son everyday"
It doesn't matter what it is, as long as it's specific and it's something that you feel passionate about and motivated to accomplish.
Review these goals daily, if not more. Come back to them as often as you can to keep you focused with your eye on the prize.
2. Tell somebody about what you're doing and why you're doing it. Tell your wife, your boss, your best friend or tell US. You need a support system to hold you accountable and to help you get through those times that you don't want to do things even though you KNOW you should.
Having that support system will pull you through.
THIS IS THE MOST IMPORTANT STEP.
If you need to turn to a group of like-minded individuals, sign-up for the FitAndBusyDad Community. We're just a bunch of busy dads, just like you, who focus on staying in shape, living healthy and being there for our families.
=>Sign-Up for The FitAndBusyDad Community
3. Get your nutrition in check. When you get home from work tonight, go through the pantry and the fridge/freezer and get all the indulgent crap out of your face. Fine, if you want to give the kids a treat now and then.
But if it were me, I'd just throw it all out. Teach your family how to eat well too.
Ice cream, chips, cookies, crackers, gummy bears, rice cakes (yes, even rice cakes)...get rid of it. These types of foods WILL NOT help you achieve your goals over the next 4 weeks.
Instead, you'll be focusing on eating a lot of fresh fruits & vegetables, lean protein (chicken, fish & some red meat) and healthy fats (like nuts, avocados, seeds, olive & coconut oil).
Try to buy whatever's fresh and in-season. Peppers & asparagus are great this time of year. Strawberries & blueberries are good, and if you really want a treat, grab some mangoes from the supermarket. They are ridiculously sweet this season!
Over the next 4-weeks (and hopefully the rest of your life), you'll be focusing on eating REAL FOOD. Nothing packaged, no GMOs, nothing processed or unnatural. Eat foods the way Mother Nature intended and you will lose weight and be healthier.
4. Do this workout. It will take you about 21-minutes. If you like it, come back tomorrow and I'll give you one to do for tomorrow (Tuesday)...
Helping you get your best phsyique this summer!
P.S. Want more workouts like these? Check out the entire FitAndBusyDad System
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