Who Should be Your Fitness Partner (s)?

Choose someone who you trust. Someone who you know won’t accept your lame excuses for skipping your workout or running a train on a pint of Ben & Jerry’s. Hopefully you can find a workout partner with the same schedule as yours. Don’t worry though- that’s not necessary. You can use good ol’ technology to check in on each other and make sure you’ve done what you were supposed to do.

Set clear, written goals and expectations so you both know your roles as well as boundaries. Usually, just having to check in with someone makes them stick to their workouts, but add in some friendly competition if you’d like. For example, set a goal for how many times you will workout that week and for how long. Both of you can work toward that goal. If someone skips a workout they owe the other person a coffee, or maybe 1 million dollars, depending on your budget. Make short-term and long-term goals to keep you motivated.

Don’t ask yourself “What if I fail?” and don’t think about letting your partner down. Instead, force yourself to daydream about “what if I succeed?” and get excited about the new body, new energy, and new strength you will have. Look forward to your accountability partner’s cheers and applause!

Source:  http://thefittutor.com/need-fitness-accountability-partner/

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Coming Soon!

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Coming soon:

☆ A new challenge for me and YOU!

☆ The forming of a new local, encouragement  group for your fitness journey!

☆ New tools to help me and you get and stay healthier! 

☆ What I’ll be sharing is for folks seeking better health – no matter where you live. Fort Wayne, any State, anywhere in the world.

Stayed tuned to this blog to find out when this all begins.

I’m on my journey towards fitness to succeed. I want you help you suceed, too.  We can do this TOGETHER.

Resources
Recipes
Results

Is Your House Making You Fat?

If you keep choosing cheese curls over biceps curls, your home could have a lot to do with it.

“Your habits are more tied to your environment than you know,” psychologist Jeremy Dean, the author of “Making Habits, Breaking Habits,” said.

Eat enough chips on the couch, for instance, and you’ll automatically associate couch time with chip time. Our routines are so influenced by environmental cues that research shows it’s easier to change our habits in a novel setting.

“We see major shifts in behavior when people move to a new house,” Dean said. But you don’t have to relocate to start anew; you just need to become aware of the subtle cues that say “cake!” and replace them with healthy alternatives.

“The typical person makes about 200 food-related decisions a day, but she believes she makes 25 to 30. And it’s those 175 that you’re not aware of that can push you to eat more,” Brian Wansink, the director of Cornell University’s Food and Brand Lab and the author of the upcoming book “Slim by Design,” said. 

Here’s how to help your home help you get (or stay) slender.

Read more: http://www.foxnews.com/health/2013/09/18/is-your-home-obesogenic/?intcmp=features#ixzz2fGVMGy69

6,000. Thank you!

Thank you continuing to visit Fat Dad Fit Dad! I just hit the 6,000 visit mark! In less than a year, this has surpassed anything I ever thought was possible.

Folks from all over the world have visited, read, and commented. I truly appreciate this!

Oh, and I’ve kept the 20 pounds off!

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ReFit 42 – the Fitness Foundation by Jim Johnson

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So here’s the basics of ReFit 42. It’s pretty simple, and that’s why it works. Let’s quickly break it down:

1. Goals/Planning – start off by setting small goals. Goals like “I will lose 1 pound/week”. Goals like “I will do a fast food fast – I will not eat any fast food in the next 42 days.”

To really allow Planning to get a foothold in your life, use an app like My Fitness Pal. You’ll be able to plan your meals as well as record what you ate. You can set your weight loss goals there and MFP will help you determine how many calories you should consume. I find this app to be incredibly helpful. You can use it on your smart phone, tablet, or PC. I’m sure there are other tools/apps out there. Research them. Ask friends what they have used. Using an app like MFP will make planning so much easier and keep you on track. Planning helps keep you from cheating.

2. Healthy Eating – fresh is best. Processed is your enemy. My doctor once told me to shop the exterior of the grocery store where all of the fresh food is located. The interior of the store is where boxed dinners are – boxes of danger! Read about the healthy benefits of eating fresh veggies and fruit. Check out the apps Flipboard and Zite. Both apps can be used to find great articles on healthy eating and recipes. Allrecipes.com is a great resource, too. More on this later.

3. Portion Control – guess what? You don’t need as much food as you may think! Portion control is KEY in losing weight. Drink a lot of water. Keep a water bottle at your desk at work. Keep it filled. Avoid soft drinks (especially the sugar-laced ones). When sitting down to a meal, load up on veggies and eat less meat and starchy foods.

4. Exercise – yes, you need to exercise. So do I. But you’re not needing to act like your training for the Hunger Games. If you haven’t exercised for years, you will have to take it slowly. Walk, ride your bike, swim. Don’t start by trying to run a 5 k.

By exercise, I don’t mean walking from your desk to the vending machine at work. Plan to exercise 4 times/week. Just move. Sweat. Breathe. You’ll feel great.

Over the next 6 weeks, I’ll be sharing more about each of these. I’ll share recipes that are easy to prepare and taste great. I’ll share articles I’ve come across that I think will help motivate you and educate you.

Tell a friend what you’re planning to do. Someone who will encourage you along your adventure.

This Fitness Foundation is simple. And it works…if you work it. Just move, change, determine.

You can do this. You have no limits. You can ReFit yourself. Take the next 42 days to prove it to yourself. Doing nothing will only result in no change.

ReFit 42 – a Do-Over to a New You by Jim Johnson

What is ReFit 42?

Maybe you’ve started a fitness program or you had a New Year’s resolution, but now it’s over 6 months later and you’ve not started. Here’s a second chance to start over – to re-fit your goals, your habits, your life.

I’m calling this ReFit 42 for a reason. You can start over. You can do it. And you can begin new habits and a new lifestyle in 6 weeks – just 42 days.

Here’s what won’t happen in 42 days:

You won’t lose 100 pounds
You won’t be running a marathon
You won’t look like a body builder
You won’t be starring opposite your favorite actress/actor

But here’s what WILL happen in 42 days:

You will lose weight. If you follow this simple plan, you can and will lose weight. When I started this, I lose at least 1 pound/week.
You will feel better because you are eating better, exercising, and achieving goals.
You will enjoy a healthy eating lifestyle.
You will see the tools you use (planning apps) as the path to freedom vs. chains.

Others will notice what is happening in you and to you. You’ll hear “wow, you look great! How did you do it?” type of comments. That alone will make you feel great. You will know you can do this and set more goals which you WILL reach.

If you are already living a fit lifestyle, then turn a friend on to this adventure. Be their cheerleader. Help keep them accountable. Share this blog with them.

If this directly speaks to you, join me! I’ll be sharing over the next several days a plan that you can use as your Fitness Foundation. It works if you work it (you’ll read this a lot, because it’s true).

Please note: I am not promoting a diet of any kind. This is about creating new habits in your life – eating habits, exercise habits, planning habits – that will result in a new you. You won’t suddenly become a beach hunk or babe. That’s not my goal in sharing this with you.

Fitness is just as much about healthy choices and creating a better lifestyle than it is about looks. You WILL look better, but that is not my goal here. My goal is to help you and me to become healthier versions of our current selves.

So, if you’re 20, 30, 40, or 50+ (like me), it’s not too late to start to ReFit yourself.

Why start in the middle of the month and not on the 1st? Why not? You’ve waited long enough. It’s time to start. It’s time to change. Mark your calendar. Here we go.

Tell others about this. I would love to read comments on your progress. Be sure to take a photo of yourself now so you can compare it with the you in 42 days.

Yes, you get a do-over. It’s time to ReFit YOU.

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Why not start now? by Jim Johnson

Do you have a friend who wants to lose weight and begin a lifestyle change towards being fit?

– encourage them, don’t judge them
– share resources with them (like this blog!)
– workout with them from time to time

I’m thinking of starting a little project here that would benefit your friend. Stay tuned.

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