Well, in reality, the best time truly is whenever you are actually going to do it. Some people love to get their training in first thing in the morning. Some love to go during their lunch hour. And, of course, many people just wait until after work.

With so many people completely out of shape and unhealthy, I’m happy whatever time you go and workout, so long as you actually go! But many people are confused as to what and when they are supposed to eat based on when they get their workout in. And they are also baffled as to when they should take their supplements.

You’re in luck if you’re one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it’s all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results. Even better is that they made a version for men and a version for women.

Check out the female version. OR the male version.

Stay Fit,
Carol

See the other 15 tips at Zen Habits

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Pleasure and Pain: The Driving Forces Behind Your Weight Loss Success

Part 2 of a 4-Part Serie: Exercise Your Mind: Redefine What’s Possible

Last week we talked about How to Condition Your Mind, this week we are ready to get to the meat of the issue and talk about the “how.”  Many times, the “how” part of the journey is more important than the journey itself because if you don’t figure out how you will accomplish your goals, it’ll never get done.

As the title suggests, you must first redefine what’s possible before you even plan what you are going to do.

Since Pleasure and Pain are the emotions that are driving this entire experience, as you found out in Part 1. You now know that these emotions also drive just about every experience you encounter. You have to redefine what’s possible IN your mind and TO your mind for you to be successful on this weight loss journey.

For example, if you’ve gone on a weight loss program or diet before (as I am certain many of you have) and you did not lose the weight you had set out to, quit in the middle or have regained the weight you lost and more, your mind sees this journey as having similar outcomes as before. During a recent client session, my client told me that even though she’s going to lose the weight, “It all creeps back.” I immediately told her that it only “creeps” back when you let your guard down and allow it to come back. So recognize that it can happen and be on guard.

Don’t allow an extra  5 pounds to grow into an extra 20. Stop it at 5 and lose it!

Her mind was already at work telling her that even when she does lose the weight, it will be back. Why does that have to be the reality?

Redefine—Redefine –Redefine!

She was associating the pleasure of having the weight gone with the pain of seeing it all back again, starting over and re-doing this process soon. NO! NO! NO!

You must put mental exercises in place that associate the feelings of accomplishment and achievement of losing the weight alongside enjoying that feeling and continuing it for weeks, months even years to come.

Think about how you’ll feel when your weight is no longer an issue. When you are free to make choices about the foods you eat and where and how you eat them, while fully knowing that your choices are healthy and nourishing to your body. Doesn’t that feel comforting? Pleasurable? Yes!!

Your mind’s picture of success and pleasure is now a happier, healthier, thinner you. Your mind now sees that not only can you accomplish this task but that you will and that you will succeed. Now that’s something pleasurable to dwell on.

Check back next Wednesday for Part 3: Peak Conditioning = Peak Performance