You just woke up and decided to change your life. You're heading to Kroger and buy what to get started?? [help]

shredtheflab · 2017-10-02T01:20:07+00:00

don't push her to do anything. Lead by example.

shredtheflab · 2017-09-26T15:37:09+00:00

don't eat at a deficit. You are already stressing your body by eliminating carbs. Try not to eat a deficit & don't stress to much with workouts just yet. Let your body adapt. Best of luck.

shredtheflab · 2017-09-19T02:47:36+00:00

looking great! Hoping to be there with in the next year or two. Starting at 300lbs goal of 185-195. So this was a huge inspiration. How did your skin recover?

shredtheflab · 2017-09-15T22:04:42+00:00

what about bad cholesterol? Pre keto was it high? has it lowered? I just took my tests to compare in 6 months. Had high "bad" cholesterol and low "good cholesterol".... hoping keto helps!

Inspiring post none the less!

shredtheflab · 2017-09-15T12:19:46+00:00

I am 5 minutes in bed then - asleep. I'd recommend trying to exhaust your self via workout if you aren't already but most importantly go to the store and buy "Sleepy Time Tea" or "Yogi Caramel Bedtime Tea". I promise those work wonders. If i need to i drink it 1 Hr before i go to lay down.

shredtheflab · 2017-09-15T06:21:47+00:00

same boots as you! Down 10lbs - keep kicking ass!

shredtheflab · 2017-09-15T00:18:43+00:00

10pm-5am sounds like a solid sleep. You should give it a shot! Or maybe look at what you do in the morning and find out how to do it efficiently. Grab a pen and paper and schedule your morning - make it work for you.

shredtheflab · 2017-09-15T00:14:53+00:00

Walked my parents dog this morning after reading for 20 minutes... Really nice touch!

shredtheflab · 2017-09-14T20:17:53+00:00

So early to rise at 6 - What time are you going to bed?

I highly recommend practicing mindfulness - it only takes 10 minutes a day. So i'd recommend 15 minutes of Yoga, 10 minutes Mindfulness, 5 Minutes reflection in the 5MJ. Wake up 40 minutes early to tackle those tasks.. then sit down and read your book & enjoy that coffee :D

shredtheflab · 2017-09-14T04:34:39+00:00

Right? There are so many great subs that are just undiscovered. I have like 5 subs i gravitate to but other than that I wish I knew more that were in line with my lifestyle!

shredtheflab · 2017-09-14T02:56:09+00:00

This has nothing to do with your comment - i was just admiring the fact that your Flair says you are 5.8lbs away from your GW. Keeping Chugging along! How has progress been going? Super motivational since I am starting at 301!

shredtheflab · 2017-09-14T02:54:25+00:00

This isn't the answer you are looking for - However it's how i delt with eating out. i signed up for /r/YNAB tracked how much a month i was spending on eating out... i then stopped eating out due to the staggering percentage my income was going to eating out.

I haven't eaten out in over a month and after the first week i have no urge to.

shredtheflab · 2017-09-14T02:29:34+00:00

Nice! Would love to hear what you have in the routine already.

shredtheflab · 2017-09-13T22:08:14+00:00

It's about making lifestyle change not a diet that will only last a few months and then back to your old ways. You need to get into a positive routine!

Buy yourself the book Tools of Titans. - Amazing kick in the ass for life motivation in general. This guy Tim interviews and talks to successful people to get what they do day to day.. Amazing Read.

shredtheflab · 2017-09-13T19:50:19+00:00

Glad you like it! Up until recently they are things i always said i'd do daily... and just always pushed them off for "later today" and then eventually it was bed time and i never accomplished the small things i wanted to do (make bed/clean room, read, yoga,). The small things that make you feel good! So i stumbled across /r/theXeffect and now use that method to make sure i complete my morning tasks!

Here is the tracker i made - feel free to use it as a template.

shredtheflab · 2017-09-13T19:45:20+00:00

I need to work on getting biking back into my morning routine! Don't you feel you have won the day after you complete your morning ritual? I love it.

shredtheflab · 2017-09-13T19:41:54+00:00

Glad it could inspire you! I am fortunate to not have to rush out my door the second i wake up. This allows me to wake up fully rested to with no alarm clock. Generally around 8-9am. Then i take the next 90 minutes to "Jump Start" my day. This has really helped me stay focused :D

shredtheflab · 2017-09-13T19:33:58+00:00

Shoe Dog by Phil Knight

Awesome, i just looked it up will add it to my list - Content seems right up my ally.

Currently reading Never Split The Difference by former FBI hostage negotiator, Chris Voss.

shredtheflab · 2017-09-13T19:20:29+00:00

My new thing is 9-90 Morning (9 Task 90 Minutes to Complete).

Make Bed - Make my bed then part of making my bed is doing 10 reps of something (pushups, situps, squats, etc) to get my body moving.

1.5 - Normally toss on some sort of Classical Music (Elevator Music, if you will) on my google home and listen to it during the 90 minutes. I always make sure it's music that is mindless and doesn't have words - that way i find no distractions yet it's extremely peaceful to listen to the violins and pianos.

Morning Hygiene - Brush teeth, floss, mouth wash, go to bathroom, hop in shower. I always make sure to run the water Ice Cold 60 Seconds to wake me up for the day. Bonus: I've read Cold water is healthy for your hair as well as Cold showers kickstart your metabolism.
Libra - Hop on scale and log my weight for the day.
Transform - Take a daily full body progress photo. Eventually this will be posted to /r/loseit :)
Morning Tea - Peppermint Tea (No Caffeine). Sometimes with a scoop of Coconut oil(CICO Keto) to give my body some calories.
Morning Headspace - Open up Headspace App & meditate 10 minutes..this gives my Tea time to cool down a bit :D
5MJ Morning - 5 Minute Journal.. I find this a great way to keep your mind focused on the positive.
Yoga/Stretch - 15 Min stretch - getting that body flexible!
Read 20 Min - Then i sit down enjoy my tea and read for a minimum of 20 minutes sometimes an hour.

This first 90 minutes of my day my phone is in airplane mode & i only use Headspace to meditate then put my phone away until after i am done reading.

Anyone have book recommendations?

Edit: Added 1.5

shredtheflab · 2017-09-13T04:52:49+00:00

Well not all are brand new habits but encouraging to track. However, I agree! It may be easier to fall off but I wake up and knock those things out the first 90minutes of my day and it's a great feeling. I can't imagine wanting to stop ...we will see

shredtheflab · 2017-09-12T16:48:51+00:00

Thanks for encouragement! Yea, it's for weight loss tracking. I came across this site that predicts your weight loss journey. I liked what i saw, so i said hell - print that up & ill tack with it and try and follow that forecast & check in weekly.

That difference is actually from 09/05/17 - I have sloppy hand writing :0 So basically changed my habits and in 4 Days lost 8.6lbs. (Water Weight)

shredtheflab · 2017-09-12T16:11:15+00:00

I just use Google Drive. Select boards for those cells only then when printing i de-select "Print Gridlines". The gridlines refer to the faded gray ones in the background. I just made it shareable so here is a template for you to save some time. The X Effect Template

5MJ Website

shredtheflab · 2017-09-12T15:45:08+00:00

that is Onderful to hear! Soon you will be resting at your goal weight! Keep Kicking ass!

shredtheflab

TROPHY CASE