Fruit: Questions and Concerns

When choosing fruit, look for different colors of the rainbow; each color contains different health-protective nutrients.

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Nancy Clark, M.S., R.D.
For Active.com

"I know I should eat more fruit, I just don't do it ..."
"I've stopped drinking orange juice; too much sugar ..."
"Should I buy organically-grown fruit ...?"

Some athletes wisely devour lots of fruit, believing it to be among the healthiest of food choices. But other athletes mistakenly avoid fruit, seeing it as an evil source of sugar and carbs. If you're confused about the role of fruit in your sports diet, keep reading!
Should I eat less fruit to reduce my carb intake?
No! Athletes need carbs to fuel their muscles. Despite popular belief, carbs are not fattening -- excess calories are fattening. Nor do carbs cause diabetes -- lack of exercise and excess body weight are two main contributors to diabetes. Carbs should actually be the foundation of each sports meal and snack.
The carbs in fruit are of two types: sugar and starch. The starch in fruit converts to sugar with ripening. For example:

• a green banana with some yellow is 80 percent starch and 7 percent sugar.
• a mostly yellow banana is 25 percent starch and 65 percent sugar.
• a spotted and specked banana is 5 percent starch and 90 percent sugar.

The sugar in fruit is neither unhealthful nor evil. Unlike refined white sugar, fruit sugar is accompanied by a plethora of health-protective nutrients: vitamin C, folate, potassium, fiber, and phytochemicals that improve healing, aid in recovery after exercise, and reduce the risk of high blood pressure, cancer and constipation. You should eat more fruit, not try to stay away from it!
Is fruit a smart choice for dieters?
Yes, fruit is a smart choice for everyone. Yet, dieters who believe fruit to be "calorie free" fool only themselves. The average piece of fruit from a grocery store is about 100 calories. Eating four or five pieces of fruit a day can easily add 400 to 500 calories to your intake -- healthful calories, but nevertheless, calories you need to count if weight is an issue.
Are some fruits better than others?
All fruits are good for your health, and some are more nutrient-dense than others. Some of the best fruits include oranges/citrus fruits, bananas, melons, berries, kiwi and mango. When choosing fruit, look for different colors of the rainbow: red berries, orange mango, white banana, yellow pineapple, green kiwi ... each color contains different health-protective nutrients.
I've heard today's fruits have less nutritional value?
While some studies have shown a small decline in a few of the nutrients in today's produce, the overall picture shows we have a huge abundance of many varieties of fruits from which to choose. By simply eating an additional piece of fruit, we can more than make up for any possible decline in nutritional value.
How much fruit should I eat?
According to the new Food Pyramid (www.mypyramid.gov), you should target at least two cups of fruits per day. (The old Food Pyramid stated "four servings" but, due to confusion about serving size, the new guide now better defines the appropriate intake: two cups.) You can easily hit this target at breakfast: Enjoy cereal with banana (1 cup) + 8 ounces (1 cup) of orange juice, and voila -- baseline fruit-duty done for the day!
Should I buy organically-grown fruit?
Organically-grown fruits tend to have lower levels of pesticide residues than their conventionally-grown counterparts. Be aware some fruits have more pesticides than others (and wash all fruits very well). The safest fruits include banana, mango, papaya, kiwi and pineapple.
The fruits highest in pesticides include apples, cherries, imported grapes, nectarines, peaches, pears, raspberries and strawberries. If you can afford to do so, buy organic versions of these high-pesticide fruits. You'll have to pay more -- perhaps double for strawberries.
Your best bet is to buy organic fruits in season at the local farmers' markets. By doing so, you'll support your local farmers and also pay a reasonable price. Plus, it's nice to meet the people who grow your food.
How can fruit fit into my food budget?
Fresh fruit can be expensive for athletes on a budget. That is, if you need 3,000 calories a day, a 300-calorie snack of apples (three medium/large apples) might cost you about $2, while 300 calories of carbs from pretzels might cost only $0.60. Yet, fruit bargains do exist:

• Dried fruit. 300 calories (~1/2 cup) of raisins costs about $0.65. Dried fruits are rich in carbs, fiber and potassium.
• Canned fruit. 300 calories of canned peaches (a 16-oz. can) might cost $1.30. Rest assured, canned fruits retain most of their nutritional value and are known to be low in pesticides.
• Frozen berries and other fruits. Frozen strawberries are about half the price of fresh ones -- and perfect for smoothies.
• Bananas. A veritable bargain: 300 calories for about $0.80. If you hesitate to buy bananas because they tend to "go bad on you" before you get around to eating them, take note. You can store bananas in the refrigerator -- the peel will turn black but the banana will stay fresh and fine.
Better yet, peel ripe bananas, cut them into chunks, freeze the individual chunks on a flat tray, and then store them in a zip-lock bag in the freezer. Perfect for bite-size, ice-cream-like snacks or smoothies.

How can I get myself to eat more fruit?

• For many athletes, breakfast is an appealing time to enjoy fruit; cereal topped with banana or berries is an obvious choice.
• With snacks, some athletes fail to choose fruit because it's "not enough." That is, when you're hungry, 100 calories of an apple doesn't satisfy the appetite. The solution is to enjoy protein-fruit combinations: apple + cheese (lowfat), banana + peanut butter, raisins + nuts.
• Think smoothies: Blend 1/2 cup of milk or juice, a banana (frozen chunks for a thick and frosty texture), strawberries (frozen) or whatever fruit is around, plus peanut butter, dry milk (for protein), graham crackers, cinnamon, vanilla -- be creative!
• If you like to stock up on snacks that don't spoil, check out the new Tropicana FruitWise bars made from 99 percent fruit. Handy!
• For a post-exercise refresher, cut up a juicy, potassium-rich orange -- far healthier than an orange-flavored sports drink.
• Serve orange sections at your child's soccer game. Today's kids -- as well as adults -- need to be brought back to fruit.

Vitamin C in Commonly Eaten Fruits
The recommended intake (DRI) for vitamin C for women is 75 milligrams (mg) per day, and for men, 90 mg.
Apple, 1 medium	8 mg
Banana, 1 medium	10
Blueberries, 1 cup	20
Cantaloupe, 1 cup	75
Honeydew, 1 cup	45
Kiwi, 1 medium	75
Orange, 1 medium	70
Peach, 1 medium	5
Pear, 1 medium	7
Pineapple, 1 cup	20
Raisins, 1/4 cup	1
Strawberries, 1 cup	80

Sports nutritionist Nancy Clark, M.S., R.D., counsels both casual and competitive athletes in her private practice at Healthworks (            617-383-6100      ), the premier fitness center in Chestnut Hill, MA. Her best-selling Sports Nutrition Guidebook ($23), Food Guide for Marathoners ($20) and The Cyclist's Food Guide ($20) are available at www.nancyclarkrd.com or by sending a check to PO Box 650124, W. Newton MA 02465.

Health Nut Blueberry Muffins

An awesome healthy alternative to the usual blueberry muffin.

• ¾ cup all-purpose flour
• ¾ cup whole wheat flour
• ¾ cup white sugar
• ¼ cup oat bran
• ¼ cup quick cooking oats
• ¼ cup wheat germ
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ¼ teaspoon salt
• 1 cup blueberries
• ½ cup chopped walnuts
• 1 banana, mashed
• 1 cup buttermilk
• 1 egg
• 1 tablespoon vegetable oil
• 1 teaspoon vanilla extract

Phil Sabatini performs the Olympic Lifts and Their Derivatives Clean and Jerk

Setup: The clean and jerk starts off like a deadlift but with two key differences: the lifter’s shoulders are directly above the bar rather than in front of it, and the lifter’s hips are parallel to the knees rather than slightly higher than them.
Execution: From that starting position, the lifter uses momentum generated mainly by the legs, hips and lower back to propel the bar high enough to essentially “jump” underneath it, landing in the bottom of a front squat. After squatting the weight up with the bar resting on his front delts and his elbows pointing straight forward, the lifter then dips and drives the weight up just enough to get back under it, this time in a spilt stance with the arms locked out overhead. The lift is complete once the lifter rises out of the split stance by carefully walking each leg in toward a stable standing position.
Snatch
Setup: The start of the snatch is similar to that of the clean, but the overhand grip will be far wider — long-limbed lifters may even hold the bar with their hands flush against the sleeves at either end — resulting in an even lower hip position relative to the knees.
Execution: From there, the lifter uses the same leg, hip and lower-back drive — all while maintaining an upright torso — to propel the bar high enough to explosively jump beneath it with the arms locked out, and the lift is complete once the lifter rises out of the bottom position with what’s essentially an overhead squat. Whereas the clean and jerk incorporates two separate steps, the snatch is one fluid, lightning-quick movement.
Front Squat
Setup: Load a barbell at sternum height — if you’re new to the front squat, start considerably lighter — and step beneath it with your palms facing up, your elbows pointing forward and the bar resting on your front delts and fingertips. (In Olympic lifting, this position is called the “rack.”) Step back and place your feet slightly outside of hip-width apart with your toes angled outward about 20–35 degrees.
Execution: With an upright torso, push your hips backward as you lower to a full-depth position between your heels. Be sure to maintain an exaggerated lordotic (lower spine) arch to combat the natural lumbar flexion (rounding) that occurs in the bottom of a deep squat. From the bottom position, simultaneously extend your knees and hips to rise back to the starting position. Your torso should remain erect throughout.
Expert’s Advice: To ensure that your thighs run parallel to the angle of your feet, force your knees outward as you squat. An overly wide stance will make this thigh angle difficult, and will place unnecessary strain on the inflexible tendons and tissues of the knees.
Overhead Squat
Setup: Place the barbell on your traps as though you’re setting up for a back squat, and take an extremely wide grip, wrapping your thumbs around the bar. If you lack shoulder flexibility, a wider grip will make the move easier, but it will further limit the weight you can use. As with the front squat, your feet should be slightly outside hip width and your toes should be angled slightly outward. Press the bar to an arms-locked position — dip your knees and use some hip drive if the weight’s too heavy — and shrug your shoulders toward your ears.
Execution: Maintaining “active” (shrugged) shoulders and locked elbows throughout the motion, push your hips back and down toward your heels while keeping your thighs in-line with the angle of your feet. Keep an exaggerated spinal arch in the bottom to prevent your back from curving, and press back out of the hole by simultaneously extending your knees and hips. Your torso should remain upright throughout the motion, and the bar should travel in a vertical path directly above the middle of your foot.
Power Clean
Setup: To start from the ground, take a fairly close stance with your heels almost directly beneath your hips and your toes angled outward 5–15 degrees. The bar should be over the balls of your feet and in contact with your shins. Take an overhand grip half a fist width (or slightly more) outside of your shoulders. Maintain an upright torso and straight arms, and lower your hips until they’re parallel to your knees.
Execution: With your torso as erect as possible, explode upward, driving from your quads and hips and keeping the bar as close to your legs as possible. When the bar reaches mid-thigh, violently extend your hips forward and jump from the balls of your feet, propelling the bar to chest level. Once the bar reaches its peak height, receive it by dipping slightly at the knees to get under it, landing in a slightly wider bent-leg stance and catching the bar on your front delts with your palms turned upward. Your gaze should remain straight forward throughout the movement.
Muscle Snatch (from Mid-Hang)
Setup: Stand tall with your feet slightly outside of hip-width apart and your toes angled slightly outward. Hold the bar with a wide-enough overhand grip that it rests at the crease of your thighs when your arms are straight. Keep your arms loose and your elbows turned out from your sides.
Execution: With an arched back, bend slightly forward at your hips before exploding upward onto the balls of your feet, using the drive from your hips to propel the bar above your head. Lead with your elbows, keeping the bar’s path close to your body. As the bar nears your face, flip your writs and rotate your forearms to turn your palms upward. At the top of the motion, retract your shoulder blades, shrug your shoulders and lock out your elbows to secure the bar in the top position.
Push Press
Setup: Stand tall with your heels directly beneath your hips and your feet rotated slightly outward. With a grip just outside shoulder width, hold a barbell across your front delts in the same “rack” position as the front squat, but ensure that it’s firmer in your palms rather than resting in your fingertips. Make sure your shoulder blades are fully retracted.
Execution: While maintaining an erect torso and a forward gaze, dip slightly at your knees and then explode upward, forcefully pressing the bar in a perfectly straight path above your head. Quickly move your head out of the bar’s path and then push it through the “window” created by your locked-out arms in the top position so that the bar is in perfect alignment with your head, shoulders, hips and the center of your feet. 
High Pull (from Mid-Hang)
Setup: Stand with an upright torso and take the same heels-under-hips, toes-angled-outward stance as the power clean and muscle snatch. Hold the bar with an overhand grip slightly outside of shoulder width. Like the clean and snatch, this movement can be performed from the floor, the low-hang (shins) or mid-hang (thighs).
Execution: With an arched back, lean slightly forward and dip slightly at your knees before exploding through your hips onto the balls of your feet, brushing your hips with the bar as it travels. Shrug your shoulders forcefully toward your ears as you pull the bar upward along your body to chest height, leading with your elbows.

Brian Stann's Muscle Building Program

	When training to build muscle, Brain Stann eats like a horse mainly because he's working like one, and needs a lot of nutrient dense foods to keep him properly fueled. He lives and breathes all aspect of his fighting career and does everything he can to build explosive muscle to be stronger, faster and more powerful than his opponent. If you want the muscles that it takes to defeat the reigning champ, check out Brian's personal muscle building plan. Brian Stann's Fitness Program Watch The Video! - 12:25 Muscle-Building Regimen Nutrition: Meal 1: 7 Egg Whites Protein 17g   |   Carbs 1g   |   Fat 262mg 4 Strips Turkey Bacon Protein 25g   |   Carbs 3g   |   Fat 24g 2 Pieces Of Multigrain Toast Protein 5g   |   Carbs 26g   |   Fat 2g Meal 2: 2 Chicken Breasts Protein 113g   |   Carbs 7g   |   Fat 23g 1 Boiled Yam Protein 2g   |   Carbs 30g   |   Fat 154mg Mixed Salad Protein 1g   |   Carbs 3g   |   Fat 700mg 2 Tablespoons All-Natural Almond Butter Protein 6g   |   Carbs 6g   |   Fat 17g Meal 3: Whole-Grain Pasta Protein 11g   |   Carbs 56g   |   Fat 2g Lean Ground Turkey Protein 23g   |   Carbs 0g   |   Fat 9g Meal 4: 1/4 Pound Turkey Protein 30g   |   Carbs 639mg   |   Fat 9g Whole-Grain Wrap Protein 4g   |   Carbs 29g   |   Fat 3g Açai Shake Protein 8g   |   Carbs 52g   |   Fat 32g Mixed Veggies Protein 3g   |   Carbs 12g   |   Fat 610mg Meal 5: 2 Scoops Gaspari IntraPro Protein 50g   |   Carbs 1g   |   Fat 7g 1 Scoop Vibrant Health Green Vibrance Protein 2.6g   |   Carbs 3.6g   |   Fat 0.9g Açai Protein 8g   |   Carbs 52g   |   Fat 32g Meal 6: Salmon Filet Protein 13g   |   Carbs 0g   |   Fat 4g Brown Rice Protein 5g   |   Carbs 45g   |   Fat 2g Mixed Veggies Protein 3g   |   Carbs 12g   |   Fat 610mg Meal 7: 2 Scoops Gaspari Myofusion Protein 50g   |   Carbs 10g   |   Fat 6g 1 Tablespoon All-Natural Almond Butter Protein 3g   |   Carbs 3g   |   Fat 9g Training: TERMS YOU'LL NEED TO KNOW Triset - Three exercises are performed consecutively without any rest. Giant Sets - Four or more exercises are performed consecutively without any rest. Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. Isometrics - Isometric exercise involves producing force in a static position, with the result that joint angle does not change. Typically, these exercises are performed against an immovable object or weight. Grappling/No-Gi Grapping - Grappling refers to the style of fighting focused upon in Brazilian Jiu-Jitsu. No-Gi grappling refers to grappling without wearing the standard jiu-jitsu uniform known as a gi. [ Reading Workout Logs ] Day 1: Morning: Grappling (90 minutes) Afternoon: Striking drills and bag work (90 minutes) Day 2: Morning: No-Gi Grappling (90 minutes) Evening: Strength and conditioning Warmup: Plyometrics Triset: Power Cleans: 3 sets to failure Neck Resistance: 3 sets to failure Twists: 3 sets to failure Triset: Weighted Pull-Ups: 3 sets to failure Isometric Bench Press: 3 sets of 15-25 second holds followed by an explosive press Single-Leg Squat: 3 sets to failure Giant Set: Walking Lunges: 3 sets to failure Front Squats: 3 sets to failure Standing Military Press: 3 sets to failure Weighted Squat Jumps: 3 sets to failure Get A Printable Log Of The Day 2 Strength And Conditioning Workout. Printable Page PDF Document Day 3: Morning: Wrestling Evening: Striking drills and grappling Day 4: Morning: MMA training and grappling with strikes Evening: Striking bag work Day 5: Morning: Strength and conditioning: Warmup: Plyometrics Triset: Single-Arm Snatch: 3 sets to failure Neck Resistance: 3 sets to failure Medicine Ball Throws: 3 sets to failure Triset: Weighted Pull-Ups: 3 sets to failure Weighted Push-Ups: 3 sets to failure Split Squats: 3 sets to failure Triset: Walking Lunges: 3 sets to failure Weighted Pull-Ups: 3 sets to failure Core Exercises: 3 sets to failure Get A Printable Log Of The Day 5 Strength And Conditioning Workout. Printable Page PDF Document Evening: Wrestling Day 6: Brazilian Jiu Jitsu training focusing on submissions (120 minutes) Day 7: Off Supplementation: Morning Gaspari Myofusion Taken with peanut butter immediately in the morning Gaspari Anavite Taken with breakfast Post-Workout Gaspari IntraPro 2 scoops post-workout Vibrant Health Green Vibrance 1 scoop post-workout Afternoon Gaspari Anavite Taken with lunch Evening Gaspari Myofusion Taken before bed [ Brian Stann's Programs ] Fitness 360 Recommend this article to a friend by e-mail here! Back To Other Writer's Main Page Back To The Articles Main Page. Related Articles BodySpace Physique Of The Month - Kelechi Opara! BodyGroup Of The Month: Muscle Madness. BodySpace 2007 Transformation Contest: Results Recap & Interviews! Back To Top Gaspari Nutrition AminoMax 8000 Designed for Advanced Athletes and Bodybuilders! Learn More!

Lemon-Scented Chicken Soup with Parsley-Sage Matzo Balls

The chicken and vegetables are strained out for a clear soup. If you’d like, save some chicken and vegetables to serve along with the matzo balls in the soup.

• 1 4½- to 5-pound chicken, cut into 8 pieces, rinsed well, excess skin and fat cut away and discarded
• Boiling water
• 5 quarts cold water
• 1 tablespoon coarse kosher salt
• 1 pound onions, quartered
• 1 1-pound yam (red-skinned sweet potato), peeled, cut in half crosswise
• ¾ pound carrots, peeled, thickly sliced
• ½ pound parsnips, peeled, thickly sliced
• 4 large celery stalks, cut into 2-inch pieces

• 10 large fresh dill sprigs
• 10 large fresh Italian parsley sprigs
• Parsley-Sage Matzo Balls
• 3 to 4 tablespoons fresh lemon juice
• 8 thin lemon slices

See full recipe on Epicurious

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recipe by: Bon Appétit, submitted by Miriyam Glazer and Phyllis Glazer

viewed: 159 times

yields: Makes 8 servings

No More Excuses! Set Goals And Get What You Want!

When taking it to the next level in our bodybuilding efforts, it is important to set the right goals... Find success and get what you want without excuses. Learn more. By: Connor LaVallie Article Summary: It's very easy for us to make excuses when we've worked hard yet still failed. You should keep in mind that life is a journey, and failures are meerly steps in that journey. You should always write down your goals, but make sure you write down your reasons too. It seems like everybody's got one these days... no matter how you look at it, consciously or subconsciously there is a self-serving bias at work aiming to appease us in various times of rejection. When you were focused on achieving something, maybe in your career... you might have even had a plan to go about getting a big promotion, and come to find that the top spot was awarded to someone else... how could this be? You did everything you were supposed to do, put in the work, and this guy took the top spot? If this situation sounds familiar then you are not alone. It is a biological defense mechanism built in that calms us in times of utter disbelief. It is self-serving because it is a way to mentally block out the topical pain and attribute our failures to something that was seemingly outside our control. Every single person thinks they are working hard for what they want but your idea of "hard work" may be a walk in the park compared to the guy standing next to you. Since we create our own realities, we are also subject to live in a world that is directly related to the standards we set for ourselves. Therefore, if we want to take it to the next level, our standards must be in line with what we are trying make a reality. The man or woman who goes the extra mile will remember your name when he meets you for the first time, he will usually be mindful of what he wants in every situation he comes across... and he will know why he wants it. There is no motivation like having prime reasons for what you want... that way there will be power in the motive to change. Click To Enlarge. There Is No Motivation Like Having Prime Reasons For What You Want. Endless Excuses Excuses are the by-product of subconscious self-serving attitudes. It may give you comfort and satisfaction in the short term... but does that really serve you in the long run? In such a subjective sport like bodybuilding, excuses can be as common as competitors refusing to drink water... and they usually go hand in hand... (But that's a separate issue). If you worked as hard as you possibly could while staying on par with the rules you've set for yourself... there is never a reason to give an excuse. If we fail... the self-serving bias will glare its ugly head and calm us down while imputing our failures to something outside our control. This is where we hear... I was holding water, I messed up with my potassium, I was way taller than that guy... it's so much easier for the short guys!- I don't buy it! There are advantages and disadvantages to every body type and phenotype... the ectomorph talks about how he can't gain weight, the endomorph will do almost anything in order to get shredded... short guys want broader shoulders, it goes on and on. But if we stop and re-evaluate ourselves by focusing on the advantages we have been given, and take immense pride in hard work, there's a whole new level that is recognized... and we're now engaged in taking on something that eventually becomes more than we ever thought was possible. When taking it to the next level in our bodybuilding efforts, it is important to set the right goals and make sure we follow through with our internal drive and practice consistency in our habits. Click To Enlarge. When We Fail Our Self-Serving Bias Will Imput Our Failure To A Cause Beyond Our Control. Life Is A Journey You may have heard it before; "life is a journey, not a destination"... it's a phrase that can sometimes bring ease and cause one to worry less when they believe every single day must bring about a whole new level in their life's mission. Fitness should be a major part of life for anyone who considers themselves successful. Without a fit, vital physical healthy body, how can you expect to manifest the dreams that keep you thrilled to live each day? It is crucial to set goals in life and be the type of person who wants to create a life style that produces lasting change in any area you want to improve, whether it's physically, spiritually, emotionally, etc... Taking time for you each day to attain something of importance in your life should be a no-brainer. Unfortunately, we are often distracted by the day-to-day occurrences that come in and deter us from our goals... a frequent occurrence in modern western society. RELATED VIDEO: Video Tip Of The Week! Video Tip Of The Week, #21: Diana Chaloux's Goals Tip! Each Tuesday you will find a new video tip dealing with training, nutrition, motivation, competition, etc. Come back each week to see who will star in the next segment! Watch More From This Series Here. The Impact Of Your Goals There may have been times when you've had a personal goal and had to train yourself to block out absolutely everything that could potentially get in the way. While thinking that the satisfaction of achieving the goal would bring you eternal pleasure, but then only realizing there were other pieces missing, leaving you wanting more. This is called the impact bias in psychology, a phenomenon that essentially causes you to believe the end result will have a much greater "impact" than you eventually come to see. Living with complete robot-like focus for prolonged periods of time will backfire if you neglect the other important areas of your life... leading you down a road to overall mediocrity. RELATED POLL Do You Feel Reaching Your Goals Was Anti-Climactic? No. It's Always A Great Feeling. Sometimes I Expect More. Yes. I'm Afraid My Goals Are Too Easy. I Don't Reach My Goals Enough To Tell. I'm here to tell you that "goals" are not a means to a destination, but are merely part of the journey. Set them, get excited, and take a step immediately towards their attainment so you stay on course. By doing this, you're adding some quick fuel to the fire that will create some momentum. So often, people will start out with so much excitement and drive to change their lives for the better. At this time this person has what I call the "spark" and all you need are some" logs" to turn that spark into a blazing fire. Those logs are your reasons, and they will be the driving force for you when things get difficult along the way. It is paramount to have the right reasons and know your purpose for working towards your goals. Could you imagine how much easier it would be to gain ten pounds of muscle this year, or melt that extra fat around your gut in six months if you knew exactly why you wanted to make it happen for yourself? Instead of just thinking about what you want to accomplish, try this: As soon as you come up with a goal, take out a pen and write that goal down! Underneath it, start writing all the thoughts that come to you that pertain to your goal's overall purpose: reasons, feelings, and anything that will get you going. Take that paper, and tape it to your bathroom mirror so you are reminded every day of why you are devoted to making a change. Doing this for yourself will launch you to another level of focus in your life and this constant reinforcement every day will put you on the correct path. Just take a few minutes and do this for yourself, I promise you will return to this process each time you discover a new goal in your life. Click To Enlarge. Doing This For Yourself Will Launch You To Another Level Of Focus. Conclusion Always work as hard as humanly possible during the experience so you won't be one of those poor souls who feel the chills of regret, but understand this: you will not feel as fulfilled as you first imagine, which is OK! It is normal to feel this way because there is always a higher level to get to, another goal to grasp... no matter where you are in your diet and training. That is the fun part, the temporary security that comes with achievement, and the reality that sets in to get us excited... to take the next step toward a higher level in the journey called life.