I came up with the idea to establish three daily nutritional commitments (DNCs) from Jill Coleman. I like her approach and philosophy to keep things simple and sustainable. At the time I couldn't come up with three DNCs.
I've been thinking about the third commitment for a few days. This morning it dawned on me that my third commitment should be maintaining my daily food journal. Whether or like it or not, I do so much better when I keep a record of what I eat. This practice helps me to stay aware and conscious. There are days I have no idea how little or much I've eaten until I complete my food journal.
I also like the fact that these commitments are not set in stone. I can change them at will. For now, I think I will set with:
1. Eating breakfast
2. Eating protein with eat meal
3. Completing my food journal
Number three is also going to help me with my weight loss goals. I need to do a better job of tracking my macros. I do not eat nearly enough protein on some days.
I love Jill Coleman.Yesterday
she posted this awesome piece about daily nutritional commitments. According to
Jill, DNCs are
supposed to be easy to do every day and leave very little
wiggle room for getting into too much nutritional trouble.
When I thought about it, I only
have one DNC and that is to eat breakfast every day.It has taken me a long time to get used to
getting a daily breakfast and, to be honest, there I some days I really wish I
could skip breakfast.
At any rate, I decided I am
going to implement three DNCs as Jill recommends. Mine are to:
Eat breakfast each day.
Have protein with each meal.
Truthfully, at this time I am having trouble coming up with
a third commitment.So, for now, I will
continue working on these two.I’d give
myself an “A” with number 1.I still
have some work to do with number 2. I'll give it some thought and see what my third commitment will be.
What I like about I am learning is that when it comes to
good nutrition one size does not fit all.I like to keep my food plan as simple as possible.One other tip I learned from Jill Coleman’s site is to keep my food plan sustainable.As I make changes or try new recipes, this is the question I ask
myself:Is this sustainable?Can I see myself eating like this in a few
months? If I can’t see myself doing something long term, I don’t try to force
myself into it.I try it and let it go.
I’m really getting into the weightlifting. I think it is becoming my second love. I’ve been doing some research (reading, watching YouTube videos) and trying my best to make sure I am getting the maximum benefit from my workouts. One of the things I am very concerned about is flabby arms. My arms are pretty solid. I have about 50 more pounds to lose and I don't want to have those batwings that some people get.
When I was home a month ago, my sister commented that my arms looked more tone. One thing I have noticed is that my biceps are more pronounced than my triceps. One reason for this is probably due to all of the plank and the push up challenges I’ve participated in.
So, last night I am reading and discovered that your triceps make up the majority of your upper arm. Who knew?
Yet, people, including myself, always want to show off their biceps. I can see some definition beginning in my arms. Yet, when I am doing tricep exercises, it’s pretty difficult to tell if I’m actually working the muscle.
With my biceps, it’s pretty visual. I guess that’s why the guys in the free weights area look in the mirror. (One of these days I am going to work up the nerve to work in that area. ) Anyhow, I need to keep studying. I also think that as I lose more body fat, my triceps will start to show too. What is all boils down to is clean, healthy eating – my nutrition.
I love Scott Herman on YouTube. He has some great instructional videos on proper lifting form. I can’t do a proper Bench Dip. I'll be working on achieving this.
Another person I really like is Jill Coleman. I like her more for the mental aspect of training. I actually discovered her on Comcast On Demand. I was looking for a quick cardio workout and she had a great beginner’s cardio kickboxing workout. I then started following her on Twitter and found out I really like her philosophy – she tweets quotes from Byron Kate, Miguel Ruiz, and others that I like.
From her I am learning how to be realistic about my fitness goals. While my genetics will dictate most of what my body is capable of, there are things, both physically and mentally, I can do to live a healthy lifestyle and be the best that I can be.
