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Tom's Corner:

Trainer Tom's workout advice
Step by Step:
Progressing toward the end result
 
            End Results
Success is often measured by big accomplishments, or end results. These end results are those defining moments, the fruit of our hard work, dedication, and focus. However, it is easy to overlook all the small steps that make or break those end results.
This is particularly true when we are shaping up our bodies. The goal we have in mind when we commit to training is always that end result – those 20-30lbs, the flat tummy, the firm, shapely musculature. We rarely think in terms of each workout and each meal as a goal unto itself.
            The toughest part of sticking to a workout schedule is the waiting for the end results. We have to remember that in order to create that end result we must focus on the daily goals. These are the things we can control each day. In the beginning our desire for end results are only abstract ideas. When we focus on the daily tasks, following a sound plan, we build each step toward achieving our end result.
 
            Daily Goals
            Daily goals need to be things you can control directly. When your end goal is shaping your body there are three primary areas you can focus on daily. These three are:
1.      Nutrition goals
2.      Training goals
3.      Mental goals
        Nutrition:
-           Daily nutrition goals include knowing (not guessing) how many calories, carbohydrates, proteins, and fats you consume in a day. You wouldn’t build a house by simply telling the guy at the lumber yard to load you up with “a bunch of wood”, and then drive out to the work sight and see if you have what you need.
Instead you would plan. You would evaluate what you need for the job, right down to the final pieces of trim-board and nails. The same goes for your body. The food you put into your body is literally what you are constructed from.
You can make a goal to pre-cook some healthy food so it will be available for a quick grab when you need it. You should also assess your workout intensity and look into supplementation if needed. Also, don’t forget to food log periodically to check up on your habits. So, get this daily goal down pat, otherwise you can’t be serious about the end results.
Training:
-       Daily training goals are those things you can do in the gym today. You cannot get to your end result in one workout – so don’t try to! It is all about consistency. You do not have to torture yourself. But, you do have to work hard. Bring your effort to the gym, follow that days plan, wrap it up in no more than an hour, and mark that one complete.
 
            Each workout is a major accomplishment! Be proud of yourself every time you do it. This is your Zen time, “chop wood and carry water”. Leave your ego at the door and enter the zone. Go deep and find the joy of simply doing the movements, listening to your body, letting your sweat wash away your stress.
            Sometimes it takes will-power to make it to your workout. But remember, each workout is the next step. The end result becomes a reality only when you do the steps.
       Mental:
-           Be sure to consider your stress levels and spiritual/philosophical goals also. Clarifying these can have a positive impact on your training. Remember that a healthy body helps you have a healthy mind. When our bodies become weak and unhealthy our mood becomes sour and we struggle with our self-esteem. Having a healthy body is not a vain pursuit. Our health allows us to be positive, and to serve and support others as well as yourself.     
Set aside some time daily to simply sit quietly and breath slowly. Allow the days thoughts to arise and subside. Try not to follow any one thought, let them pass like clouds. If you get captured by a thought, don’t allow it to swallow you up with its importance, let it go. If it is truly important it will still be there when you are done. If you believe in a higher power offer this daily time to that power. Otherwise, simply spend some time relaxing with you, because you are important to others and your happiness is important to them.
Conclusion:
            Following the daily steps is the only way to get the end results. A wonderful Buddhist nun that I have known for the past three years always reminds me of this fact,
“If you want to know where you have been, look at where you are right now. If you want to know where you are going, look at what you are doing now”.
            The present is all we can work with. The past is done. We cannot change it. We can only observe the present fruit of our past actions. If we want to see positive fruit in the future we must work in the present to create the proper conditions for our healthy future.
           Yours in strength and health,
                         Tom